Cracking the Code on Insulin Resistance: A Functional Nutrition Approach to Reversing Pre-Diabetes
Struggling with belly fat, low energy, or prediabetes? Discover how functional nutrition helps reverse insulin resistance and restore balance—through real client stories. When “Doing Everything Right” Still Isn’t Enough Insulin resistance can feel like a betrayal. You’re eating what seems like a reasonable diet, moving your body, following your doctor’s advice—and still your belly fat […]
Belly Bloat Relief: Fix Constipation & Reduce Chronic Bloating Naturally
Discover how constipation is the hidden cause of chronic belly bloating and how a targeted diet, fiber strategy, and gentle laxatives helped Dina find lasting relief. Understanding Chronic Belly Bloating Chronic belly bloating is a common digestive complaint, leaving many adults feeling uncomfortable, gassy, and frustrated. While people often blame certain foods, the underlying cause […]
Greek yogurt-Oatmeal pancakes
1.5 cups oats 1 cup whole wheat flour – (white whole wheat preferred) 2 tsp baking powder 1 tsp baking soda 1/8 tsp salt 2 cups of plain Greek yogurt or plain regular yogurt non greek 1 Tbsp vanilla extract 4 eggs ¾ cup of milk or almond milk 6 Tbsp sugar or coconut sugar […]
Vegetable Lasagna
More time consuming, but worth it for those special occasions! Recipe sized for a larger crowd Ingredients 1 box whole wheat lasagna noodles, parboiled, or pre-cooked 1 very small eggplant, sliced lengthwise ¼- ½” thick 2 large zucchinis, sliced lengthwise ¼-1/2” thick Olive Oil for spraying Salt to taste 1 pound farmer or ricotta cheese […]
Tilapia with sundried tomato-olive stuffing
Ingredients 6 filets of tilapia 1 Tbsp liquid aminos Oil spray 1 recipe of Sundried Tomato Olive Feta stuffer (pg ) ½ cup pizza sauce Goat cheese crumbles and dried oregano for garnishing Directions: Rinse and pat dry tilapia filets. Brush with liquid aminos on both sides and spray with oil. Place in a pan […]
Tahini
Ingredients ¼ cup jarred tahini paste ¼ cup water ½ lemon, juiced halfway ¼ – 1/3 tsp salt, to taste preference Directions: Pour all ingredients into a container. Shake well or blend with immersion blender. Serve as a dip with toasted pita or wraps, or drizzled on top of horiatiki (finely chopped salad) and grilled […]
Sundried Tomato-Olive-Feta Stuffer and Coating (for fish, stuffed vegetables)
Ingredients 8 sweet cherry tomatoes, chopped 3 basil leaves, shredded ¼ cup cottage cheese 8 seasoned sundried tomatoes chopped, OR 1/2 cup of seasoned sundried tomato paste ¼ cup black olives 3 garlic cloves, minced 1 oz feta cheese Directions Mix together all ingredients. Use as a stuffer for veggies, or to coat fish. (see […]
Stuffed Portabello Mushrooms
Ingredients 6 Portabello Mushrooms Salt to taste Oil spray ½ Tbsp liquid aminos (Braggs) 1 recipe of Sundried Tomato Olive Feta Stuffer Goat cheese for garnishing Directions Preheat oven to 400. Wash and remove stems from mushrooms. Pat dry well. Sprinkle the underside (or gills) lightly with salt and spray with oil. Turn over and […]
Mediterranean herbed grilled chicken
Ingredients: 2 lb boneless chicken breasts, sliced large and thinly Oil spray for grilling Marinade: 1 Tbsp avocado or olive oil 2 tsp schwarma spice (if unavailable, 1 tsp cumin, ½ tsp coriander, and ½ tsp turmeric) 2 tsp zaatar spice ½ Tbsp paprika ½ Tbsp parsley flakes ¼ tsp salt 1 Tbsp honey 2 […]
Protein-based pancake cookies
Ingredients 2 cans white beans, rinsed (navy/pinto/cannellini Or chickpeas) 1/2 cup almond butter 3 eggs 2 tsp vanilla extract Pinch salt ¼ tsp cinnamon 1/3 cup honey ¼ cup water 3 Tbsp mini chocolate chips Directions: Preheat oven to 350 degrees. Blend all ingredients aside from chocolate chips in a blender. Add chocolate chips and […]
Oven-broiled smoky eggplant dip
Ingredients 2 eggplants ½ lemon, juiced halfway 1 tsp salt 2 Tbsp jarred tahini paste 1 Tbsp olive oil ½ of a red or orange bell pepper, diced small Directions: Poke eggplants with a fork all around, approximately 10 times. Place on lined cookie sheet and broil on high for 12-14 minutes each side, until […]
Lentil Soup
Ingredients 1 onion, diced small 2 cloves garlic, minced 3 Tbsp olive oil 2 celery stalks, diced small 2 small zucchinis, diced small 2 bay leaves 1 cup dried lentils, pre-cooked and drained OR 3 cans lentils drained 8 oz can tomato sauce 1 tsp dried oregano 1 tsp dried basil ½ tsp salt 32 […]
Lentil Pasta with vegetables
Ingredients 1 box red lentil rotini or penne 2 Tbsp olive oil ½ red pepper, diced ½ yellow pepper, diced ½ green pepper. diced 1 small zucchini, cubed 8 oz package of baby bella mushrooms, sliced Salt and pepper to taste 16 oz pizza or marinara sauce 1 ½ cups shredded mozzarella cheese ½ cup […]
Horiatiki (or finely chopped salad)
Ingredients: 1 red or orange pepper, diced small 1 yellow pepper, diced small 4 mini persian cucumbers, diced small ¼ cup red onion, diced finely Juice of 1 lemon 2 Tbsp olive oil 1 tsp salt Optional garnish: mint leaves, parsley leaves, or dried parsley flakes Directions: Mix all ingredients aside from garnish in a […]
Mushroom Barley Soup
Ingredients 1 onion, diced small 2 cloves garlic, minced 3 Tbsp olive oil 1 carrot, diced small 1 celery. diced small 1 zucchini, diced small 12 oz (1.5 of 8 oz packs) of mushrooms, sliced 32 oz low sodium vegetable broth ½ of a 1 lb bag of barley 3 Tbsp low sodium soy sauce […]
Grilled Chicken-Mango-Quinoa Salad
Ingredients 2 boneless skinless chicken breasts, sliced thin Oil spray Marinade: 1.5 Tbsp extra virgin olive oil ¼ tsp cumin ¼ tsp of seasoned salt, or to taste Pepper to taste ½ tsp paprika Salad: 4 cups leafy salad green of your choice ¼ of a small red onion 1 mango, cubed small 1 colored […]
Easy Minestrone Soup
Ingredients 1 onion, diced small 2 cloves garlic, minced 3 Tbsp olive oil 2 celery stalks, diced small 2 small zucchinis, diced small 2 bay leaves 1 can kidney beans, drained and rinsed 1 can cannellini or white beans, drained and rinsed 1 can cut green beans, drained 8 oz marinara sauce 1 tsp dried […]