Healthy Recipes

This easy delicious and nutrient-packed dinner is delicious and can be used for breakfast the next day in omelets and for lunch. 

Easy Chicken and Veggie Tray Radiant Integrative Health Las Vegas

Ingredients (double for four people)

  • 2 boneless, skinless chicken breasts

  • 2 medium carrots, peeled and sliced (rounds or sticks)1 small red onion, sliced into wedges

  • 1 yellow bell pepper, cut into squares

  • 1 small head of broccoli, cut into florets

  • 2 tbsp olive oil (divided)

  • 1 tsp smoked paprika

    • 1 tsp garlic powder

    • 1/2 tsp dried oregano

    • Sea salt and black pepper, to taste

    • Optional: fresh lemon wedges, for serving

    Instructions:

    1. Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.

    2. Prep the chicken: Pat the chicken breasts dry and rub with 1 tbsp olive oil, smoked paprika, garlic powder, oregano, salt, and pepper. Place them in the center of the sheet pan.

    3. Prep the veggies: In a bowl, toss the carrots, red onion, bell pepper, and broccoli with the remaining olive oil, plus a pinch of salt and pepper. Arrange them around the chicken on the pan, keeping each veggie in its own section for that beautiful, organized look.

    4. Roast: Pop the tray in the oven and roast for 20-25 minutes, or until the chicken is cooked through (internal temp should hit 165°F/74°C) and the veggies are tender with some caramelized edges.

    5. Finish & serve: Let the chicken rest for a couple minutes, then slice it up. Serve everything straight from the pan, maybe with a squeeze of fresh lemon for extra brightness.

    Pro tip: If you like a little extra char, broil for the last 2-3 minutes—but keep an eye on it!

    Enjoy this easy, nourishing meal any night of the week.

This easy delicious and nutrient-packed breakfast is sure to get you ready to start your day. 

Asparagus Frittata Radiant Integrative Health Las Vegas

Ingredients:

  • 1 teaspoon olive oil
  • 1⁄2 yellow onion, finely chopped
  • 1⁄2 pound asparagus, cut into small pieces
  • Salt and pepper to taste
  • 4 eggs, beaten
  • 1⁄2 cup shredded Swiss cheese

Serves two people.

Instructions:

  1. Preheat broiler. Wrap skillet handle in foil if not oven-proof.
  2. In large skillet, heat olive oil over medium heat. Add onion and cook until translucent.
  3. Add asparagus, salt, and pepper, and cook until desired tenderness is reached.
  4. Pour eggs over asparagus and onions. Cook until mixture is almost set.
  5. Sprinkle cheese on frittata. Then place skillet under broiler until cheese is hot and bubbly.
  6. Watch closely. Do not allow cheese to brown. Serve.

Note: Use oven mitts to carefully remove hot skillet from oven.

This easy quinoa basically makes itself and it’s a great source of cruciferous vegetables and protein. Mix it up and enjoy It provides a great filling meal for lunch, or side for dinner.

Cranberry Orange Quinoa Salad Radiant Integrative Health Las Vegas

Ingredients:

  • 1 cup quinoa
  • 2 cup water
  • 2 large leaves of kale
  • 2 cup cranberries, fresh
  • 2 TBS extra virgin olive oil
  • 1 tsp honey
  • 2 TBS orange zest, grated
  • 6 small oranges
  • 1/4 cup mixed nuts
  • 1/4 cup pomegranate arils
  • 1/4 cup mint, fresh, chopped

Instructions:

  1. Rinse with water: 1 cup quinoa.
  2. Bring to boil: 2 cup water.
  3. When water is boiling, transfer rinsed quinoa and return to boil.
  4. Cover, reduce heat to low and continue to cook until the water is gone and quinoa is cooked, about 12-15 minutes.
  5. Wash, remove from stems and finely chop:
    • 2 large leaves of kale
    • Pulse in a food processor to coarsely chop:
    • 2 cup cranberries, fresh
    • 2 TBS extra virgin olive oil
    • 1 tsp honey
  6. When quinoa is done, transfer to a mixing bowl and mix with chopped kale. Allow to cool to room temperature.
  7. Stir in with the quinoa: 2 TBS orange zest , grated.
  8. Peel and coarsely chop: 6 small oranges.
  9. When quinoa is cooled completely, gently stir in the oranges and cranberry mixture.
  10. Stir in:
    • 1/4 cup mixed nuts
    • 1/4 cup pomegranate arils
    • 1/4 cup mint, fresh , chopped
  11. Cover and refrigerate until ready to serve.

Serves 8, ½ cup servings.

Great way to start your morning with this delicious smoothie packed for of antioxidants. 

Delicious Berry Smoothie Radiant Integrative Health Las Vegas

Ingredients:

  • 1⁄2 cup strawberries
  • 1⁄2 cup blueberries
  • 2 tablespoons ground flaxseed
  • 6 ounces unsweetened goat or sheep yogurt
  • 3⁄4 cup unsweetened almond milk
  • 1 scoop gluten-free protein powder
  • 1⁄2 cup ice cubes

Serves one person.

Instructions:

  1. Place all ingredients in a blender and blend until smooth.

This easy crustless broccoli quiche basically makes itself and it’s a great source of cruciferous vegetables and protein. Mix it up and put it in the oven. It provides a great filling meal for breakfast, lunch, or dinner.

Zucchini and Broccoli Frittata Radiant Integrative Health Las Vegas

Ingredients:

8 eggs
1/2 large onion, diced
2 medium zucchini, diced
1 medium head of broccoli, chopped
1 tsp salt
1/2 tsp freshly ground black pepper
Optionally add cheese of your choice. Cheddar is a great option.

  1. Preheat the oven to 350 degrees F.
  2. In a small bowl, whisk the eggs, salt, and pepper.  
  3. Stir in the chopped vegetables.
  4. Grease a ramekin with butter or coconut oil.
  5. Pour egg mixture into the dish and bake for 25-30 minutes or until the eggs are set.
  6. Remove from heat and let sit for 5 minutes before serving.

It is HOT outside, and that means I’m looking for nutrient-dense food that I can eat without having to cook or heat up the house.

This summer fruit salad fits this bill perfectly. All of the fruit called for in this salad is in season right now, which means it’s at its peak in terms of nutritional content. It’s growing in its optimal conditions, in season and that fruit is happy.

When possible, choosing organic really boost the nutrient quality and quantity and of course, limits your exposure to toxins and pesticides found on conventional fruit and veggies.

I always recommend that you wash your fruit and veggies thoroughly, but leave the skin on whenever possible – especially if you’re eating organic.

So many of the nutrients our bodies need are found in the dark, or bright, colored skin of fruits and vegetables.

Peaches and nectarines are rich in antioxidants, called carotenoids. Carotenoids are plant pigments responsible for bright red, yellow, and orange hues in many fruits and vegetables.

They have strong cancer-fighting properties, and some carotenoids are converted by the body to vitamin A, which is essential to vision and normal growth and development.

Carotenoids also have anti-inflammatory and immune system benefits and are associated with cardiovascular disease prevention.

In one study on antioxidants, plums were just behind strawberries in the number of antioxidants per serving. And plums, like many other fruits, are a great source of dietary fiber.

Fiber is important in ridding the body of harmful toxins by binding to them in the digestive tract and carrying them out of the body.

Savory Summer Fruit Salad Radiant Integrative Health Las Vegas

I hope you enjoy this savory summer fruit salad

INGREDIENTS

  • 1 Peach (chopped)
  • 1 Nectarine (chopped)
  • 1 Plum (chopped)
  • 1/2 cup Cherries (pits and stems removed)
  • 1/2 cup Blueberries
  • 1 Lemon (zest and juice of)
  • 1 tsp Mint Leaves (chopped)

DIRECTIONS

Combine all ingredients in a large bowl and enjoy!

Notes: If you’re already firing up the grill, you could grill the peach, nectarine, and plum and combine with the fresh cherries and berries for a decadent summer treat.

To add some healthy fats, try a dollop of coconut whipped cream, or a sprinkle of nuts or seeds.

 

It’s creamy, satisfying, and packed with hair-loving nutrients like biotin, healthy fats, and antioxidants. 

Not only does it support scalp health and follicle function, but it also keeps you full and energized all afternoon. Plus, it takes less than 15 minutes to throw together.

Savory Avocado Egg Salad Sandwich Radiant Integrative Health Las Vegas

I hope you enjoy this sndwich

Servings: 4

Calories: 348 per serving

Protein: 14 g.

Ingredients

  • 2 hard-boiled eggs, peeled and chopped
  • 1 ripe avocado
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh chives or parsley
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • Crushed red pepper flakes, to taste
  • 2 slices of gluten-free or sprouted bread, toasted

Instructions:

  1. In a medium bowl, mash the avocado with a fork.
  2. Add the chopped hard-boiled eggs, lemon juice, and herbs. Stir to combine.
  3. Season with salt, black pepper, and red pepper flakes to taste.
  4. Toast your bread of choice and pile the mixture on top.
  5. Optional: Add microgreens or arugula for an extra nutrient boost.

Great side dish for the summer months cool and refreshing. 

Creamy Cucumber Salad Radiant Integrative Health Las Vegas

Ingredients:

  • 2 medium cucumbers, peeled and thinly sliced
  • Salt and pepper to taste
  • 4 tablespoons Greek-style yogurt
  • 1 teaspoon red wine vinegar
  • 2 tablespoons onion, minced
  • 1 tablespoon chopped dill

Serves four people.

Instructions:

  1. In colander, generously salt cucumber slices and let drain approximately 1 hour.
  2. In large bowl, combine remaining ingredients and mix well.
  3. Add cucumbers.
  4. Add salt and pepper, and serve.

Making recipes that are compliant for your nutrition plan doesn’t have to be difficult or take a lot of time.

Stir-fries and curries are some of the easiest weeknight dinners or lunches to make, and they are also full of flavor.

This recipe for Curry Beef & Broccoli is a great way to add in those greens and veggies, and is easily modified for the autoimmune protocol.

Curry Beef + Broccoli Radiant Integrative Health Las Vegas

Delicious Curry Beef Broccoli 

  • 1 tablespoon Ghee or Coconut Oil
  • 6 oz Ground Beef
  • 1 medium Shallot, minced
  • 2 Garlic Cloves, minced
  • 1 cup / 3-4 Button or Crimini Mushrooms, diced
  • 1/2 cup Broccoli florets
  • 2 teaspoons Fish Sauce
  • 1/4 teaspoon Curry Powder (or Turmeric for AIP)
  • 1 handful Watercress, chopped (Spinach, Kale, or Swiss Chard are excellent alternatives)
  • freshly ground Black Pepper, to taste
  1. Heat a large skillet over medium-high heat and add the ghee. Once hot, add the beef and cook for one minute until just starting to brown.
  2. Push to the side and add the mushrooms, broccoli, shallots, and garlic. Cook for 2-3 minutes and then stir the beef back in.
  3. Add the fish sauce, garlic, and curry powder and cook for another 2-3 minutes, or until the beef is cooked through. Stir in the watercress and cook until just wilted. Serve with freshly ground black pepper.

Variations: Add in your favorite veggies. Serve with cauliflower rice for a great low carb option.

For autoimmune, omit curry powder and use turmeric.

#glutenfree #dairyfree #autoimmunefriendly #ketofriendly #eattherainbow

Enjoy this tasty savory healthy chocolate smoothie in between meals as a snack or in place of a small meal. This recipe is free of gluten and dairy.

Savory Tasty Healthy Chocolate Smoothie Radiant Integrative Health Las Vegas

Ingredients

  • 1 banana
  • 1 cup spinach or kale
  • 8 ounces filtered water or dairy-free milk
  • 1 Tbsp raw cacao powder
  • 1 Tbsp carob powder
  • 3/4 cup frozen strawberries or raspberries
  • 1- 2 cups ice , optional
  • Instructions
    1. Place all of the above ingredients in a high-speed blender and enjoy right away.

I love recipes that are basically just big bowls full of delicious, nutritious ingredients. Eating out of a bowl just feels comforting, don’t you think?

This recipe allows for such versatility, so you can easily omit or substitute ingredients to fit your dietary needs, and you’ll still have a delicious bowl of food!

These bowls are also an easy way to eat the rainbow and load up on those antioxidants and nutrients from greens and veggies.

Greek Veggie Bowl Radiant Integrative Health Las Vegas

Ingredients

  • 1 red bell pepper, cubed
  • 1 green bell pepper, cubed
  • 1 eggplant, cubed
  • 1 red onion, sliced
  • 1 large zucchini, sliced
  • 2 cups grape tomatoes
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon black pepper

Cauliflower Rice Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 1 garlic clove, minced
  • 1/2 onion, finely diced
  • 1 bag cauliflower rice, or 1 head of cauliflower, riced
  • 1/2 lemon, juiced
  • 1 bunch fresh dill, chopped
  • 1 bunch fresh cilantro, chopped
  • 1 bunch fresh parsley, chopped
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon fine sea salt

Optional: Hummus, for topping (homemade or compliant store-bought), crumbled feta cheese

Instructions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper and spread veggies across it in one single layer. Toss with extra-virgin olive oil, sea salt, and black pepper. Bake for 45-5o minutes, or until veggies are soft and start to blister.
  3. Heat oil in a medium saucepan over medium-high heat. Add in onion, garlic, and herbs and cook until the onion turns translucent. Add in cauliflower rice and lemon and cook for 5 minutes. Take off heat and set aside.
  4. Assemble the bowl! Place roasted veggies and cauliflower rice in serving bowls of choice. Top with hummus, feta cheese (if using), and serve right away or store in an airtight container for later.

Variations: To make this autoimmune protocol compliant, omit all nightshades and add in broccoli, zucchini, squash, sweet potato, brussels sprouts, carrots, etc. Use your favorite herbs and seasonings to change up the flavor profile.

#glutenfree #dairyfreefriendly #antiinflammatory #powerbowls #eattherainbow

 This recipe is filled with vital nutrients, such as folate from the green leafy vegetables, vitamin B12 from whichever fish source you choose to use; betaine if you opt for the spinach option as your bed of the salad, along with many other methylation-supporting foods and potent adaptogens such as garlic and ginger.

Savory Salmon Kale Salad Radiant Integrative Health Las Vegas

 

 
Ingredients
  • For dressing
  • 2 tbsp. peanut butter natural, sugar-free
  • 4 tbsp. Rice Vinegar
  • 2 tbsp. Tamari  or coconut aminos, gluten-free soy sauce
  • 1/2 tsp. fresh ginger root peeled and grated or finely minced
  • 1/2 tsp. fresh garlic grated or finely minced
  • 2 tbsp. fresh lime juice
  • 1-2 tbsp. pure maple syrup organic, adjust to sweetness preference
  •  dash freshly ground pepper
  • For salad
  • 1/3-1/2 cup cooked brown rice or quinoa, cooked
  • 1 lb. wild salmon
  • 1 tbsp. avocado oil
  • 1/2 tsp. fine sea salt
  •  dash fresh ground pepper
  • 2-3 cups kale chopped
  • 2 handfuls baby spinach leaves
  • 1 large avocado sliced
  • 2 tbsp. peanutes roasted, unsalted and crushed
 
 
Instructions
For dressing
  1. Place peanut butter, rice vinegar, tamari, ginger, garlic, lime juice, maple syrup, and a dash of freshly ground pepper into a blender or food processor. Blend until smooth and set aside.
For salad
  1. Preheat the oven to 425F.
  2. Pat salmon dry with a paper towel to remove excess moisture, then coat with avocado oil, sea salt, and a bit of the freshly ground pepper. Roast in oven for 12-15 minutes, or until your preferred level of doneness.
  3. Meanwhile, chop kale and transfer to a large mixing bowl. Coat with about half of the dressing, and then massage with your hands. This will help break down the bitterness of the leaves, allowing the dressing to really “soak in.”
  4. Add your rice or quinoa and toss together with kale. Lastly, toss in the spinach.
  5. Once the salmon is ready, plate the salad, salmon, and sliced avocado, and top with crushed peanuts and a pinch of salt and pepper. ENJOY!
Recipe Notes
  • Store dressing in airtight container for about 3 days. 
  • Swap kale and spinach for any other type of leafy greens.
  • Substitute quinoa with any type of rice or completely opt it out.
 

The beets greens are packed with folate, the most vital nutrient in genetic expression and DNA replication and repair. Beet greens are also a great source of betaine, and both betaine and folate keep our methylation cycles humming as major methyl donors that recycle homocysteine back to methionine.

Raw beet greens have a strong mineral flavor that is mellowed when combined with the milder cabbage, making this a great recipe for those adjusting to more dark leafy greens! Tailor the cabbage to beet greens ratio to taste, and aim to shift toward half and half slowly over time.

Sweet Tangy Beet Greens Radiant Integrative Health Las Vegas

Ingredients

  • For the Slaw
  • 8 ounces beet greens thinly sliced (about 4 loose cups)
  • 8-10 ounces cabbage shredded (about 4 loose cups)
  • 2/3 cup slivered almonds raw
  • 1/2 cup unsweetened dried tart cherries or cranberries halved
  • 1 medium apple julienned/match-stick cut
  • For the Sweet Mustard Dressing
  • 1/4 cup estra virgin olive oil
  • 2 tbsp. apple cider vinager
  • 1 tbsp. honey or maple syrup (optional)
  • 1 tbsp. whole grain Dijon mustard
  • 1 clove garlic minced
  • 1/4 tsp. salt
  •   black pepper

 

This is a great recipe and healthy version to for those chocolate cravings. Top with fresh berries. 

Chocolate Almond Cake Radiant Integrative Health Las Vegas

Ingredients:

  • 1/4 cup (1/2 stick) unsalted butter, cubed, plus extra for greasing pan
  • 4 ounces unsweetened dark chocolate, finely chopped
  • 1/3 cup finely chopped almonds
  • 3 eggs, separated
  • 1/3 cup plus 1 tablespoon erythritol
  • 1/2 teaspoon almond extract

6-8 servings.

Instructions:

  1. Preheat oven to 375 degrees.
  2. Lightly butter 4-inch springform pan. Using double boiler over medium heat, melt butter and chocolate, stirring until smooth. Remove from heat and add almonds.
  3. Mix together egg yolks and sweetener. Pour egg mixture into chocolate, stirring well. Add almond extract.
  4. In large bowel, whip egg whites until firm peaks form. Fold egg whites into chocolate mixture, being careful not to overtax. Pour mixture into springform pan.
  5. Bake 14-16 minutes, or until cake is firm in center. Remove from oven and cool on cooling rack.
  6. Cool completely before cutting and serve with fresh berries.

If you’re serious about building muscle and achieving your protein goals without sacrificing a well-balanced diet, this Chicken Shawarma Bowl is for you. Packed with 48 grams of protein and a rich blend of carbohydrates, healthy fats, vitamins, and minerals, it’s designed to support strength, recovery, and longevity.

The couscous provides sustained energy, while the chicken breast delivers lean, muscle-building protein. Meanwhile, the parsley, tomatoes, cucumber, and olives offer a spectrum of antioxidants, fiber, and essential nutrients to fuel your body the right way. Topped with creamy hummus, this bowl isn’t just satisfying—it’s a perfect blend of nutrition and flavor.

Ready to power up your meals and support your fitness goals? Dig in and enjoy! 

Delicious Chickem Shawarma Bowl Radiant Integrative Health Las Vegas

Ingredients: 

  • 1 cup Couscous (dry)
  • 1/4 cup Parsley (chopped)
  • 1 ½ lbs Organic Chicken Breast (finely sliced)
  • 1 tbsp Shawarma Spice Blend
  • 1 tbsp Extra Virgin Olive Oil
  • 1 cup Red Onion (thinly sliced)
  • 2 Tomato (medium, diced)
  • 1 Cucumber (medium, sliced)
  • 1/4 cup Pitted Kalamata Olives (chopped)
  • 1/2 cup Hummus

Instructions: 

  1. Cook the couscous according to the package directions. When done, stir in the parsley and set aside.
  2. Coat the sliced chicken evenly in the spice blend.
  3. Heat the oil in a pan over medium-high heat. Add the onion and cook for two to three minutes or until it softens. Add the chicken and cook for five to six minutes, stirring until it is cooked through.
  4. Divide the cooked couscous, chicken and onions, tomatoes, cucumber, olives, and hummus evenly into bowls.
  5. This dish makes 4 servings. Divide evenly and Enjoy!

    Nutritional Information: 

    Calories: 516

    Protein: 48g

    Carbohydrates: 47g

    Fats: 15g

 

These bars will keep you satisfied, energized, and fueled for the day without unnecessary additives. With natural sugars for lasting energy and quality protein to keep you full, this homemade bar is a must-have in your pantry!

Healthy Protein Energy Bars Radiant Integrative Health Las Vegas

Ingredients: 

  • 2/3 cup Pitted Dates
  • ¼ Cup Water
  • 1/4 tsp Sea Salt
  • 2/3 cup Oats (rolled)
  • 1/3 cup Hazelnuts (chopped, divided)
  • 2 tbsp Hemp Seeds
  • 1 tbsp Protein Powder

Nutritional Information: 

Calories: 200 Cal

Protein: 8g

Carbohydrates: 28 g

Fats: 7g

Instructions: 

  1. Add the dates, water, & protein powder to a blender or food processor and blend until a paste forms. Transfer the paste into a bowl and stir in the salt, oats, hemp seeds, and half of the hazelnuts.
  2. Line a baking pan with parchment paper. Add the mixture to the pan, pressing down firmly with a spatula or your hands until even. Sprinkle the remainder of the hazelnuts on top and lightly press them down.
  3. Transfer to the fridge for one hour or until it sets. Cut it into rectangular or square pieces and enjoy!
 
 

Packed nutrients with proteins and fiber, plus a rainbow of nutrients, this is the perfect that will also double as a complete meal!

Healthy Crock Pot Chicken Tacos Radiant Integrative Health Las Vegas

Ingredients:

  • 2 lbs boneless skinless chicken breasts
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 cup salsa you can use red or green salsa, but I prefer red
  • Juice of 2 limes – optional
  • 1/2 cup chicken broth low or no salt or water.
  • 1 avocado diced 
  • Directions:
  1. Place your chicken breasts in your crockpot insert. Cover the chicken with seasonings. Place salsa on top of chicken. Sprinkle lime juice on top (optional)
  2. Add chicken broth to the crockpot insert. Cover and cook on low for 4-6 hours (recommended!) or high for 3-4 hours. We don’t recommend cooking on high, chicken breasts are better cooked low and slow!
  3. Once the chicken is cooked, remove it from the crockpot and shred with 2 forks on a cutting board or you can use a stand mixer or hand mixer (don’t use a hand mixer directly in your crockpot as it can chip the enamel).
  4. Return the chicken to the crockpot insert to soak up the juices.
  5. Serve with your favorite taco toppings.
  6. You can also include on the side black beans.
    Swap the tortillas for lettuce wraps or serve the shredded chicken over brown rice, white rice, or cauliflower rice!
     

    Notes

     

    This recipe can be made with chuck roast for shredded beef tacos or for pulled pork using a pork shoulder or pork roast!

     

    Mild, Medium, or Spicy salsa will work great in this recipe.

     
    Nutritional Facts
    Serving: 4oz cooked chicken | Calories: 191kcal | Carbohydrates: 4g | Protein: 33g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 97mg | Sodium: 466mg | Potassium: 701mg | Fiber: 1g | Sugar: 2g | Vitamin A: 521IU | Vitamin C: 3mg | Calcium: 26mg | Iron: 1mg
     

If you’re looking for an easy and delicious way to improve your digestive health, look no further than chia pudding! 

It’s no wonder this superfood has gotten so popular. Chia seeds are packed with fiber that helps stimulate digestion, move waste through the digestive system more efficiently and reduce symptoms of bloating and gas. It’s especially beneficial for those with leaky gut syndrome or IBS because it contains a gel-like substance in the gut that calms and repairs the intestinal lining.

Chia pudding is rich in both soluble and insoluble fibers. Soluble fiber helps to slow down digestion by absorbing water in the stomach while insoluble fiber helps increase stool bulk and regulate bowel movements. Not only that, but this power food also contains omega-3 fatty acids which can help to restore the balance of good bacteria in the gut and reduce inflammation. 

For an added gut health boost, I added coconut milk as a dairy alternative that is high in lauric acid and medium-chain fatty acids, two components known to improve gut health.

Don’t forget, you can switch up the flavors of your chia pudding by using different milk alternatives and topping options. For a nutty twist, try swapping out almond milk for coconut milk and sprinkling some crushed pistachios or walnuts on top. Or if you’re looking for something sweet and tarty, you can try swapping out the almond milk for cashew milk and topping it with tart dried cherries or a drizzle of lemon juice. There’s really no wrong way to enjoy this simple treat!  Have fun with it and enjoy!

Overnight Chia Pudding for Gut Health Radiant Integrative Health Las Vegas

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup unsweetened coconut milk
  • 1-2 tablespoons maple syrup (or other natural sweetener)
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon ceylon cinnamon (optional)
  • Fresh fruits for topping

Instructions:

  1. In a mixing bowl, whisk together chia seeds, coconut milk, maple syrup, vanilla extract, and cinnamon (if using).
  2. Pour the mixture into a glass jar with a lid and refrigerate for at least 4 hours or overnight.
  3. Stir the mixture a few times within the first hour to make sure the chia seeds are evenly distributed and not clumping together.
  4. In the morning, give the mixture a good stir and top with your favorite fresh fruits.

Enjoy your dairy-free and gut-friendly coconut chia pudding with a burst of fruity goodness!

There’s no better way to embrace the summer season than with this mouthwatering ‘Grilled Chicken with Sundried Tomato Bruschetta.’ 

This dish perfectly captures the essence of summer with its vibrant colors and fresh, tangy flavors. Loaded with wholesome ingredients like juicy cherry tomatoes, sun-dried tomatoes packed with antioxidants, and fragrant basil leaves, this recipe not only tantalizes your taste buds but also nourishes your body. Plus, with lean chicken breast providing a protein boost, it’s the perfect dish to fuel your summer adventures. 

Fire up the grill, gather your ingredients, and get ready to elevate your summer dining experience with this summer dish!

Grilled Chicken With Sun Dried Tomatoes Radiant Integrative Health Las Vegas

  • Ingredients: 

    • 1 lbs Chicken Breast (boneless, skinless)
    • 2 cups Cherry Tomatoes (diced)
    • 1/2 cup Sun Dried Tomatoes (chopped)
    • 2 oz Mozzarella Ball (small, chopped)
    • 1/4 cup Basil Leaves (chopped)
    • 2 tbsps Shallot (finely chopped)
    • 1 tbsp Capers (chopped)
    • 1 tbsp Balsamic Vinegar
    • 3 tbsps Extra Virgin Olive Oil (divided)
    • Sea Salt & Black Pepper (to taste)

    Instructions:

    1. Preheat the grill to medium-high heat.
    2. Mix the tomatoes, sun dried tomatoes, mozzarella, basil, shallots, capers, vinegar, and 2/3 of the oil in a bowl. Season with salt and pepper and set aside.
    3. Brush the chicken with the remaining oil and season with salt and pepper.
    4. Grill the chicken for eight to 10 minutes per side, or until cooked through. Serve the chicken topped with the bruschetta mixture, and enjoy!
     
 

Balsamic Dressed Steak Radiant Integrative Health Las Vegas

Ingredients:

  • 6 cups arugula
  • 2 tablespoons pine nuts, toasted if desired
  • 1 pound boneless top sirloin steak, cut into thin strips
  • Salt and pepper to taste
  • 1⁄4 cup olive oil
  • 3 cloves garlic, minced
  • 2 sprigs fresh rosemary
  • 2 shallots, thinly sliced
  • 2 tablespoons balsamic vinegar
  • 3 tablespoons red wine vinegar

Serves four people.

Instructions:

  1. Place arugula and pine nuts on a large platter.
  2. Place steak slices on a baking sheet, then salt and pepper to taste.
  3. In a heavy large skillet, heat oil over medium-high heat.
  4. Add garlic and rosemary and stir frequently until garlic is lightly browned.
  5. Remove garlic and rosemary, but leave oil in skillet.
  6. Keeping heat on medium-high, add meat to skillet.
  7. Turn frequently, browning sides evenly until meat reaches desired doneness.
  8. Remove steak from skillet and arrange on arugula.
  9. Lower heat under skillet to medium.
  10. Add shallot and vinegars.
  11. Bring mixture to a simmer and continue to cook for 3 minutes.
  12. Pour dressing over steak and arugula, and serve immediately.
 

This makes for a great cleansing reset and detox.  Cauliflower makes an amazing substitute for regular bulgur wheat, allowing this recipe to stay gluten-free, and high in beneficial phytonutrients. Cauliflowers are cruciferous vegetables that contain compounds, called glucosinolates that can be converted by digestion and microbial action in the gut to derivative indoles, thiocyanates and isothiocyanates. These biologically active derivatives are known to prevent cancer, reduce inflammation, improve estrogen metabolism (important for men, as well as women), and support detoxification.

Other cruciferous veggies to look out for include arugula, bok choi, broccoli, Brussel Sprouts, cabbage, collard greens, kale, mustard greens, radish, turnip and watercress.

Cauliflower Tabbouleh Radiant Integrative Health Las Vegas

Ingredients

  • 1 medium cauliflower cut into florets
  • 2 tbsp olive oil
  • 1  lemon zest
  • 1  lemon juice
  • 1/2 cup parsley chopped
  • 1/2 cup cilantro chopped
  • 3  scallions thinly sliced
  • 1/2 cup pomigranite arils
  • 1/2 cup black olives halved
  • 1/2 cup walnuts roughly chopped
  • 3-4  kelp granules we like sea seasonings brand
  •   Salt and pepper to taste

Instructions

  • Finely chop the cauliflower until it resembles grains. You can do this very quickly in a food processor, by pulsing the cauliflower until done; be careful not to go too far).
  • Optional for non-raw version: lightly cook the cauliflower grains, either in the oven on a baking sheet or in a saute pan with olive oil.
  • In a large bowl, briefly whisk the olive oil, lemon zest and lemon juice together with a fork.
  • Add the cauliflower “grains” and all remaining ingredients and toss well.
 

Healthy balanced meals like this Beef & Spicy Cucumber Salad. It’s flavorful, satisfying, and supports your energy & provides hormonal balance without skipping on taste.

Beef and Spicy Cucumber Salad Radiant Integrative Health Las Vegas

Servings: 2

Ingredients:

  • 1 tsp Extra Virgin Olive Oil
  • 1 Yellow Onion (small, sliced)
  • 0.65 lbs Extra Lean Ground Beef
  • 1/2 cup Corn
  • 2 Garlic (clove, minced)
  • 2 tbsp Coconut Aminos (divided)
  • Sea Salt & Black Pepper (to taste)
  • 1/2 tsp Chili Flakes
  • ½ Cucumber (large, sliced)
  • 2 stalks Green Onion (chopped)

Instructions:

  1. Heat the oil in a pan over medium-high heat. Add the onion and sauté for five minutes until soft and translucent.
  2. Add the ground beef and cook for ten minutes, breaking it up as it cooks. Add the corn, garlic, and half of the coconut aminos. Stir and cook for another five minutes. Season with salt and pepper.
  3. Meanwhile, in a bowl, mix the remaining coconut aminos with the chili flakes. Add the cucumber and toss to combine.
  4. Divide the ground beef and corn mixture evenly between plates. Add the cucumber salad alongside the beef. Top with green onion, and enjoy!
 

Each serving provides:
✔ 362 Calories – Balanced for sustained energy
✔ 31g Protein – Supports muscle repair & hormone regulation
✔ 17g Healthy Fats – Essential for brain function & metabolism
✔ 21g Carbs – Keeps blood sugar stable while providing fiber & nutrients

This refreshing and satisfying salad combines crisp greens, and berries in a tangy balsamic dressing for a burst of flavor and texture. This salad is richfiber, and antioxidants, which can help support your health during perimenopause and menopause. It is also easy to make and can be enjoyed as a light lunch or a side dish for dinner. You can serve it cold or at room temperature, depending on your preference. 

Strawberry Spinach Salad Radiant Integrative Health Las Vegas

Ingredients:

  • 1 cup spinach leaves, washed and dried
  • 1⁄2 cup strawberries, sliced
  • 2 hard-boiled egg whites, chopped
  • 4 ounces chicken, cooked
  • 1⁄3 teaspoon olive oil
  • Balsamic vinegar to taste

Serves one person.

Instructions:

  1. Toss spinach, strawberries, and egg whites.
  2. Mix olive oil and balsamic vinegar and drizzle over salad.
  3. Add chicken and serve.
 

This refreshing and satisfying salad combines crisp green beans, juicy tomatoes, and creamy chickpeas in a tangy lemon dressing for a burst of flavor and texture. This salad is rich in protein (chickpeas), fiber, and antioxidants, which can help support your health during perimenopause and menopause. It is also easy to make and can be enjoyed as a light lunch or a side dish for dinner. You can serve it cold or at room temperature, depending on your preference.

Fresh and Zesty Green Bean, Tomato, and Chickpea Salad Radiant Integrative Health Las Vegas

Ingredients

1 tablespoons olive oil, divided

1 cup mushrooms

2 cups cherry tomatoes

2 cups 1-inch cut fresh green beans

4 cloves garlic, minced

2 teaspoons dried basil

1 teaspoon himalayan salt

1 (15 ounce) can garbanzo beans, drained and rinsed

2 teaspoons olive oil, or to taste (Optional)

Juice from one lemon

salt and ground black pepper to taste

1 green onion

Directions

  1. Preheat the oven to 425 degrees F (220 degrees C). Line a sheet pan with parchment paper.
  2. Toss mushrooms with 1 tablespoon olive oil in a medium bowl. Pour onto the pan.
  3. Roast in the preheated oven until tender, about 30 minutes.
  4. Toss cherry tomatoes, green beans, garlic, basil, and sea salt with 2 tablespoons olive oil. 
  5. Remove mushrooms from the oven and allow to cool.
  6. Pour all ingredients into a serving dish. Stir in garbanzo beans, add 2 teaspoons olive oil, and season with salt and pepper. Garnish with chopped green onions.  
 

Indulge your taste buds in a symphony of flavors with this hearty and wholesome Roasted Root Vegetables recipe. A vibrant medley of rutabaga, turnips, parsnips, butternut squash, carrots, and sweet potatoes comes together in perfect harmony, creating a dish that’s as visually stunning as it is delicious. Whether it’s a festive feast or a cozy family dinner, these roasted root vegetables are a delightful addition to any meal

Healthy & Easy Oven Roasted Rooted Vegetables Radiant Integrative Health Las Vegas

Ingredients

  • 1 rutabaga, peeled and cut into 1-inch pieces
  • 3 turnips, peeled and cut into 1-inch pieces
  • 3 parsnips, peeled and cubed
  • 1 butternut squash, peeled, seeded, and cubed
  • 3 carrots cut into 1-inch pieces
  • 1 large sweet potato, peeled and cubed
  • 1/4 cup extra virgin olive oil
  • Sea or kosher salt and pepper to taste

Directions

  1. Preheat the oven to 450F (230C).
  2. Place the chopped root vegetables into a large mixing bowl. Drizzle with olive oil, and toss until well coated. Season with salt and pepper. 
  3. Place the vegetables into a deep roasting pan and roast for about 45 minutes, or until the vegetables are tender.
  4. Stir once about halfway through cooking.

Feel free to add rosemary, garlic, or any other spices to this dish.

 

Skirt Steak With Parsley Sauce Radiant Integrative Health Las Vegas

Ingredients:

  • 1 clove garlic, cut into chunks
  • 1 cup loosely packed fresh parsley leaves
  • 1⁄4 cup olive oil
  • 1 pound sirloin or strip steak
  • 1 tablespoon and 1 teaspoon olive oil
  • Salt and pepper to taste

Serves three people.

Instructions:

  1. Puree garlic chunks, parsley leaves and 1/4 cup olive oil in a blender until smooth.
  2. Season with salt and pepper
  3. Set aside sauce.
  4. Brush both sides of the steak lightly with 1 teaspoon olive oil.
  5. Season with salt and pepper.
  6. In large skillet, heat remaining olive oil over medium-high heat.
  7. Add steak and cook 4 to 5 minutes on each side, until browned lightly and desired doneness is reached.
  8. Remove steak from pan and let stand for 10 minutes before slicing and topping with parsley sauce.

Packed nutrients with greens, proteins and fiber, plus a rainbow of nutrients, this is the perfect salad that will also double as a complete meal!

Healthy Roasted Beet, Sweet Potato & Kale Salad Radiant Integrative Health Las Vegas

Ingredients:

Salad

  • 1 large sweet potato
  • 1/4 cup dried, unsweetened cranberries
  • 1/4 cup chopped pecans
  • 4 beets peeled
  • 1 bunch kale, chopped
  • 1/2 cup cooked quinoa
  • 2 tbsp coconut oil
  • Salt and pepper
  • Dressing 
  • 2 tbsp raw apple cider vinegar
  • 1 tsp wasabi
  • Juice of a lime
  • ¼ cup extra virgin olive oil.
  1.  Preheat oven to 350°F (180°C)
  2.  Dice sweet potato into 3cm cubes. Peel fresh beets dice into 3cm cubes.
  3.  Toss on a baking sheet with coconut oil, salt, and pepper. Bake for about 40-45 minutes, tossing occasionally until the vegetables are soft.
  4.  While the vegetables are cooking, blanch the kale to reduce bitterness and soften the greens. To blanch, stir the chopped kale leaves into boiling water for 2-3 minutes, drain, then run under cold water to stop the cooking process.
  5.  In a large bowl, toss together the sweet potato, beets, pecans, cranberries, kale and quinoa.
  6.  To make dressing, place vinegar, wasabi and lime juice in a blender. Blend on medium for 30 seconds. Switch to lowest setting and slowly pour in oil with motor running.
  7.  Add dressing to salad and toss well.

Sometimes a fresh salad is just what we need for a light and healthy dinner. In this recipe, I blend broccoli slaw, as well as some extra kale, cucumbers and tomatoes for a good dose of vitamins, minerals and fiber! The lemon juice is also a great addition to make this dish bright, as well as support liver health.

Healthy Almond Beef Broccoli Slaw Radiant Integrative Health Las Vegas

Prep time: 5 minutes
Serves: 4

Ingredients:

½ pound cooked ground beef
Sea salt/pink Himalayan salt to taste
Pepper to taste (if tolerated)
2 cups broccoli slaw
2 cups chopped kale
½ cup diced cucumber
½ cup cherry tomatoes, sliced
½ cup chopped almonds
¼ cup extra virgin olive oil
4 tablespoons fresh lemon juice
1 tablespoons apple cider vinegar
1 clove garlic, mince

Directions:

1. In a large bowl, mix the first 8 ingredients (beef through almonds).

2. In a small bowl, whisk the remaining ingredients and pour over the salad.

3. Toss and serve.

Nutritional Analysis per Serving: Protein (g) 18.67; Fat (g) 27.91; Carbs (g) 11.25; B12 (mcg) 1.55; Iron (mg) 2.96; Iodine (mcg) 0; Magnesium (mg) 66.93; Potassium (mg) 642.35; Selenium (mcg) 12.88; Sodium (mg) 217

Green Smoothie Recipe - Radiant Integrative Health Las Vegas NV

As women enter into perimenopause and menopause, our bodies are going through significant hormonal changes that can affect muscle mass, metabolism, and overall energy levels. Protein becomes essential during this stage to help maintain muscle and support hormonal balance, while healthy fats provide lasting energy and support brain health.

Healthy Low-Sugar, High-Protein Green Superfood Smoothie Radiant Integrative Health Las Vegas

This Low-Sugar, High-Protein Green Superfood Smoothie is packed with everything your
body needs a generous dose of protein, healthy fats from avocado, and nutrient-dense
superfoods
Ingredients
1 cup unsweetened almond milk (or any low-sugar plant-based milk)
1/2 cup plain Greek yogurt (or a non-dairy alternative if vegan)
1 scoop unflavored or vanilla protein powder (choose a low-sugar option)
1/2 avocado (adds creaminess and healthy fats)
1/2 cucumber, peeled and chopped
1 handful of fresh spinach or kale
1/2 teaspoon chlorella powder for detoxification (optional)
1/2 teaspoon spirulina powder for detoxification (optional)
Juice of 1/2 a lemon (brightens the flavor and adds vitamin C)
1 teaspoon of swerve or agave (optional, for a touch of sweetness)
1/2 cup ice cubes (optional, for a chilled smoothie)
Directions
1. Add all ingredients to a blender, starting with the almond milk to help the blending
process.
2. Blend on high until smooth and creamy.
3. Taste and adjust sweetness or consistency (add more almond milk if needed).
4. Pour into a glass and enjoy immediately!

Dinner doesn’t need to be complicated to be nourishing! Nor do you need to use every dish in the house to create something so delicious. Gratefully, there are nourishing recipes like this One 

Garlic & Rosemary Beef Tenderloin Radiant Integrative Health Las Vegas


8 ingredients · 1 hour 50 minutes · 6 servings

INGREDIENTS

  • 3 pounds Beef Tenderloin
  • 1/4 cup Rosemary (chopped, fresh)
  • 1 tbsp Sea Salt (to taste)
  • 1/4 cup Extra Virgin Olive Oil (divided)
  • 4 cups Mushrooms (any varieties or combination)
  • 1 cup Beef Broth

DIRECTIONS

  1. Preheat oven to 350F.
  2. Mix together rosemary and garlic. Add 2 tablespoons of olive oil and stir to combine.
  3. In a cast-iron skillet, over medium heat, heat 2 tablespoons of olive oil and, once smoking hot, sear all sides of the meat.
  4. Remove skillet from heat. Brush the herb-garlic mixture all over the roast.
  5. Bring the roast, in the cast iron skillet, to the preheated oven and cook for about 1 to 1.5 hours or until a meat thermometer reads 135F degrees (medium-rare). Let it rest for at least 10 minutes before serving (final temperature should be 145F for medium-rare.)
  6. While the roast is resting, sauté the mushrooms over medium heat with 2 tablespoons butter until cooked through and no liquid is left in the pan, about 5 minutes. Season with salt to taste.
  7. Remove roast from the cast iron skillet and bring the skillet to the stovetop. Add stock to the pan and deglaze the pan, scraping all the bits from the bottom. Allow simmering until thick.
  8. Add the mushrooms to the sauce, stir in the remaining 2 tablespoons of butter and stir until the sauce is silky. Then, place the roast back in the cast iron with the sauce and spoon some of the sauce over the roast.
  9. Garnish serving platter with fresh rosemary if desired.

Dinner doesn’t need to be complicated to be nourishing! This is a great side packed with vitamins and nutrients.  

Sautéed Swiss Chard Radiant Integrative Health Las Vegas

Ingredients:

  • 2 tablespoons olive oil
  • 2 cloves garlic, sliced very thin
  • 1 pound red Swiss chard, trimmed and sliced
  • 1 pound green Swiss chard, trimmed and sliced
  • Salt and pepper to taste

Serves four people.

Instructions:

  1. In large skillet, heat oil.
  2. Cook garlic until light golden brown, approximately 2 minutes.
  3. Add Swiss chard and cook until soft.
  4. Salt and pepper to taste.

This is a great side dish that is healthy and packed with nutrients.

Scrumptious Sweet Potato Casserole Radiant Integrative Health Las Vegas

Roast 3 lbs of fresh Sweet Potatoes in a 400 degree oven for 45-60 minutes until soft when pierced with a knife. When cool scoop the pulp out of the skins into a medium bowl and mash with a fork or a potato masher.

Gluten free/White sugar free version

Ingredients:
4 Cups Mashed Sweet Potatoes
1/2 Cup Dark Agave Syrup
1 tsp Molasses
1/4 cup melted butter *salted or unsalted 
1/3 cup milk
2 beaten eggs
1 tsp vanilla

topping
1/4 cup melted butter
1/2 cup of your favorite gluten free flour (I use 1/4 cup almond meal, 1/4 cup rice flour)
1/2 Cup Dark Agave Syrup
1 Cup Pecans

Instructions:

Preheat oven to 350 degrees.

Combine the mashed sweet potatoes, dark agave, molasses, melted butter, eggs, milk and vanilla in a medium bowl and mix with a spoon and pour into an 11 x 7 x 1.5 casserole dish (I never grease it- but I doubt to would hurt if you wanted to). Set aside.

Combine melted butter, dark agave and GF flour mix in a small bowl (or a 2- or 4-cup measuring cup, as it is easier to pour later) and stir until blended. This will be very syrupy.

Pour topping mixture on the sweet potato mixture and then sprinkle the pecans on the top.

Bake at 350 degrees for 25-30 minutes. Cool for few minutes and then serve.

 

Serves 8-10 depending on portion.

Dinner doesn’t need to be complicated to be nourishing! Nor do you need to use every dish in the house to create something so delicious. Gratefully, there are nourishing recipes like this One Pan Roasted Fish & Vegetables!

Healthy One Pan Fish & Vegetable Dish Radiant Integrative Health Las Vegas

Serves: 4

Ingredients:

  • 4 x 120 g (4¼ oz) thick white fish fillets (such as barramundi or cod)
  • Juice of 1 lemon
  • Sea salt and freshly ground black pepper, to taste
  • A few rosemary sprigs
  • A few thyme sprigs
  • 2 brown onions, cut into wedges (optional)
  • 4 garlic cloves
  • 2 zucchini (courgettes), thickly sliced lengthways
  • 1 small eggplant (aubergine), cut into large dice
  • 2 red capsicums (peppers), cut into wedges
  • 2 large orange or yellow capsicums (peppers), cut into large wedges
  • 1 tbsp extra virgin olive oil
  • 2 tsp dried oregano
  • 2 tsp dried thyme
  • 1 tsp ground cumin
  • ½  teaspoon chili flakes
  • Thin lemon wedges, to serve (optional)

Method:

  1. Preheat the oven to 200°C (400°F).
  2. Put the fish fillets in a shallow dish and pour over the lemon juice. Season with salt and pepper, then top the fillets with the rosemary and thyme sprigs. Cover and set aside at room temperature while you cook the veggies.
  3. Put the vegetables in a roasting tin, season with salt and pepper, then drizzle over the olive oil and sprinkle with the herbs and spices. Bake for 25–30 minutes, turning halfway through.
  4. Rest the fish fillets on top of the vegetables and cook for a further 12–15 minutes, until the fish is cooked through.
  5. Serve the fillets on top of the vegetables with lemon wedges (if using).

It features delicious anti-inflammatory recipes, information, and menu planning ideas to make it easy for people to enjoy a satisfying, wholesome and nourishing diet. It is essential to improve access to healthy food and as a result a healthier menu for a healthier you.

Having well-balanced snacks on hand that oer whole-grain
carbohydrates, plant-based protein, healthy fat, and plenty of oats.
micronutrients will help you stay energized throughout the day. What’s
more, this snack comes together in 15 minutes, requires zero cooking,
and gives you a chance to get your hands a little messy. Bonus if you
have young ones who love to help out in the kitchen! Enjoying healthy
snacks while connecting with family members — that’s how to
optimize lifestyle.

Healthy Tasty Pumpkin Oat Bites Radiant Integrative Health Las Vegas

Serves: 8
Prep Time: 15 minutes
Cook Time: none
Total Time: 15 minutes
Ingredients
1 cup organic rolled oats
¾ tsp ground cinnamon
¼ tsp ground ginger
2 pinches ground nutmeg
2 pinches salt (optional)
2 Tbsps almond butter, or tahini
¼ cup pumpkin puree, fresh or BPA-free canned, pumpkin only

1 Tbsp hemp seeds, hulled
2 medjool dates, pitted
1 tsp vanilla extract
¼ cup pecans, chopped (optional)
For Rolling, see Chef’s Notes (optional)
1 tsp cinnamon
1 Tbsp coconut sugar
Directions
Add ½ cup oats (reserve the other half for later), cinnamon, ginger,
nutmeg, salt (if using), almond

Add ½ cup oats (reserve the other half for later), cinnamon, ginger,
nutmeg, salt (if using), almond butter, pumpkin puree, hemp seeds,
dates, and vanilla extract to a food processor.
Blend until a dough-like texture.
 Transfer the mixture to a medium-sized mixing bowl. Stir in the
remaining ½ cup oats and chopped pecans, if using. Set aside.
 Blend the cinnamon and sugar in a small bowl.
With clean hands, grab a tablespoon of dough and roll it into a ball.
Roll in the cinnamon and sugar mixture, if using. Place on a
parchment-lined small baking sheet. Do this with the remaining
dough. You should get approximately 16 bites.
 Freeze for 1–2 hours before enjoying.
Chef’s Notes
Substitutions
Substitute organic puffed whole grains like pureed brown rice,
amaranth, or millet in place of

Substitute peanut butter or other nut or seed butter of your choice in
place of almond butter.
Instead of pumpkin puree, try sweet potato or butternut squash puree.
Sugar-free
Omit the coconut sugar and just use cinnamon or skip the “for rolling”
ingredients altogether. They’re tasty without the cinnamon and
coconut sugar. Or, you can substitute hemp seeds, crushed pumpkin
seeds, or more chopped pecans for rolling instead of cinnamon and
sugar.
Nut-free
Nut-free
Use raw pumpkin seeds in place of pecans.
Storage
Store leftovers in an airtight container in the refrigerator for up to one
week or freeze for up to one month.

Hearty Salmon Vegetable & Brown Rice Bowl

Salmon-Brown-Rice-Bowl Recipe - Radiant Integrative Health Las Vegas NV

This hearty version of the salmon bowl features brown rice and green peas for added fiber, protein, and a boost of vitamins that support hormonal balance during perimenopause and menopause.

Ingredients

(Serves 2)

For the bowl:

• 2 salmon fillets (4-6 oz each)

• 1 cup cooked brown rice

• 1 cup green peas (fresh or frozen)

• 1 cup steamed broccoli florets

• 1/2 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/4 red onion, thinly sliced

• 2 tbsp crumbled feta cheese (optional)

• 1 tbsp olive oil

For the lemon-herb yogurt dressing:

• 1/4 cup plain Greek yogurt (or dairy-free yogurt)

• 1 tbsp extra virgin olive oil

• 1 tbsp freshly squeezed lemon juice

• 1 tsp lemon zest

• 1 tbsp fresh dill, chopped (or parsley)

• 1 tbsp fresh chives, chopped

• Salt and pepper to taste

Instructions

1. Cook the salmon:

• Preheat the oven to 400°F (200°C).

• Season the salmon with salt, pepper, and a pinch of paprika.

• Bake for 12-15 minutes or until the salmon flakes easily with a fork.

2. Prepare the brown rice:

• Cook brown rice according to package instructions. For extra flavor, use vegetable or chicken broth instead of water.

• Once cooked, fluff with a fork and set aside.

 

3. Cook the peas:

• If using fresh peas, blanch them in boiling water for 2-3 minutes until bright green and tender, then drain.

• If using frozen peas, heat in a skillet with a splash of water for 2-3 minutes until warmed through.

4. Steam the broccoli:

• Steam the broccoli florets for 4-5 minutes until tender but still bright green.

5. Make the lemon-herb yogurt dressing:

• In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, and lemon zest.

• Stir in the chopped dill and chives. Season with salt and pepper to taste. Add water if needed to thin the dressing slightly.

6. Assemble the bowl:

• Divide the brown rice between two bowls.

• Arrange the baked salmon, peas, steamed broccoli, cucumber, cherry tomatoes, and red onion around the rice.

• Drizzle with the lemon-herb yogurt dressing and sprinkle with crumbled feta (if using).

• Garnish with additional fresh herbs and serve with lemon wedges.

Nutritional Benefits for Perimenopause and Menopause

• Brown Rice: A whole grain rich in fiber and magnesium, helping to regulate blood sugar and support bone health.

• Green Peas: High in plant-based protein and fiber, they contain phytoestrogens, which may help balance hormones.

• Salmon: Rich in omega-3s and high-quality protein, promoting heart and brain health.

• Greek Yogurt Dressing: Provides calcium and probiotics, which are beneficial for gut and bone health.

• Broccoli: A cruciferous vegetable that supports detoxification and hormone balance.