Integrative Nutrition Recipes

Chocolate and Squash = A Winning Combination

These brownies have a secret ingredient that manages to make them both more luscious and fudgy and more nutritious! Steamed, mashed butternut squash stands in for butter in this recipe and you’d never know if no one told you. Butternut has a mild, smooth flavor that blends with the stronger taste of chocolate seamlessly and adds moisture and body without adding extra calories too. If you’ve never had squash with your chocolate, it’s time to give it a try.

The Perfect Healthy Cookie

These cookies are made without butter, sugar, or flour, and yet they are incredibly delicious and a hit with kids and adults alike! Chocolate and bright pink goji berries pair up to create the perfect flavor and color combination for Valentine’s Day, but these cookies are good any time. They’re obviously still a sweet treat, but you will feel great about the fiber and micronutrient content the ingredients in this recipe offer.

It’s a basic truth of life – sometimes you just need a brownie! Nothing fulfills a chocolate craving better than a rich, fudgy square of brownie deliciousness. Fortunately, brownies are one of the easiest recipes to “healthify”. You don’t even need flour to make these scrumptious, naturally sweetened brownies. This simple recipe, consisting of only five easy-to-find ingredients, is perfect to keep on hand for when chocolate cravings strike. You’re only thirty minutes away from a pan of gluten-free brownies that everyone will enjoy. They’re even a good source of protein since one batch includes four whole eggs.

Nothing makes us crave comfort food more than the coldest months of winter. However, this presents a dichotomy, as January and February are probably months in which you’re trying to improve your habits and recover from a slew of holiday indulgences. What’s the answer? Healthy comfort food, of course! This simple, kid-friendly recipe for mac ‘n’ cheese focuses on a few simple substitutions and additions that increase the nutritional value immensely.

Get Creative with Spiralized Zucchini

In the battle to eat more vegetables, a good quality spiralizer is an invaluable ‘weapon’! A spiralizer is a simple and affordable tabletop tool that utilizes a blade and a rotating mechanism to trim veggies into unique shapes. It can (almost) instantly transform (almost) any vegetable into fun, easy-to-cook, and easy-to-eat noodles or ribbons. The resulting “voodles” (or veggie noodles) work well in almost any traditional pasta recipe, and pairing certain vegetables with certain recipes becomes a fun ongoing kitchen experiment.

Many athletes and gym goers swear by a caffeinated drink before their workout, whether it’s coffee or a supplemental “preworkout” powder mixed with water. Studies have shown that caffeine can, in fact, improve athletic performance – it’s even a banned substance at the Olympics! How can you take advantage of this effect while still supporting optimal health?