Nourishing Wellness: Strategies for Being Healthy From the Inside Out

Pesto Sauce

In a medium bowl, whisk together 4 tablespoons pesto and 1 tablespoon lemon juice. Slowly drizzle in 4 tablespoons olive oil, whisking constantly. Whisk in ½ teaspoon kosher salt and ¼ teaspoon freshly ground black pepper. Taste and add more salt or pepper as necessary. 

Greek Yogurt

Place Greek yogurt, garlic, lemon juice, salt and pepper in a small bowl. Stir to combine. Add in the oil: As you continuously whisk, slowly drizzle in the olive oil and mix until the mixture is thoroughly emulsified. If you prefer it to be thinner, you can whisk in a few tablespoons of water. Stir in the herbs: If using, add the dill (or any other fresh herbs you are using) and whisk until combined.

Tzatziki Sauce

Peel and seed your cucumbers and chop them up. Mince your garlic. Put other ingredients (One cup plain Greek yogurt, 1 large cucumber, 1 garlic clove, 1 teaspoon extra virgin olive oil, 1 tbsp lemon juice, 1 tbsp chopped dill, Salt and pepper to taste) and cucumbers and garlic in a food processor and mix it up. Chill for at least one hour and serve.

Lactose FREE Garlic Sauce

2 tbsp olive oil, 1 shallot, sliced (optional), 6-8 cloves garlic, minced or sliced, 1 can (13.5 oz) full-fat coconut milk (use only the thick cream part), Pinch of salt, Optional: Herbs like oregano, parsley, and rosemary Sauté: In a small saucepan over medium heat, melt the oil or vegan butter. Reduce the heat to medium-low and add the shallots and garlic. Simmer: Allow them to simmer gently for 10-15 minutes until tender and fragrant, being careful not to burn the garlic. Add Cream: Skim the cream from the top of the chilled can of coconut milk (reserve the water for another use) and add it to the pot with a pinch of salt. Blend: Stir until melted and smooth. Use an immersion blender to blend everything together until a smooth consistency is achieved and no chunks remain. Serve: Remove from heat and serve immediately. This sauce will thicken as it cools. 

Fresh dill is the star of the show here! We do not recommend using dried dill weed—it’s just not nearly as flavorful. If you’re in a pinch, use 1 tablespoon dried dill weed and adjust to taste with more as needed. If you don’t have fresh lemons, feel free to use white wine vinegar. Minced shallot to our vinaigrettes. We like the oniony/garlicky flavor it adds. Feel free to use garlic instead but only add 1 small clove. Dijon is a classic ingredient. Honey and maple syrup are two choices to sweeten.

Sriracha Sauce

This sriracha salad dressing uses apple cider vinegar to add the tang and soy sauce to add the salty edge. A little honey adds sweetness and then the sriracha for heat. We use a mild olive oil in this dressing as you don't need the flavor of an extra virgin olive oil like you would in say an Italian dressing. The ingredients (oil, ACV, sriracha, honey and soy sauce) are poured into a jar or jug and then stirred or shaken to combine.

Anti-Inflammatory Protein Bowl Ingredients

Proteins:  3 oz or Less for Salmon, (Cold Water Fish) Chicken or Lean Braised Beef

Cruciferous Vegetables: broccoli, cauliflower, brussels sprouts, cabbage, and kale. 

Nightshade Vegetables: tomatoes, peppers, eggplant, and potatoes. 

Other Vegetables: asparagus, artichokes, celery, carrots, mushrooms, spinach, and sweet potatoes.

These vegetables contain antioxidants, phytochemicals, and vitamins that can help reduce inflammation in the body

Base Ingredients:

Excellent anti-inflammatory bases for protein bowls include nutrient-dense whole grains (quinoa, brown rice, farro) and a variety of dark leafy greens (spinach, kale, arugula). These ingredients provide fiber, antioxidants, and essential nutrients that help combat inflammation. 

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