SeaSide Holistic 
Nutrition & Wellness, LLC
SeaSide Holistic 
Nutrition & Wellness, LLC
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Easy Recipes for The Whole Family

Fruit Salad

Cinnamon Oatmeal

Cinnamon Oatmeal

fruit salad in a bowl

Fruit Salad

1 banana

1 tangerine

½ cup watermelon

½ cup berries

Sprinkle w/cinnamon

Topped with walnuts

Cinnamon Oatmeal

Cinnamon Oatmeal

Cinnamon Oatmeal

oatmeal and blueberries

 ½ cup Oatmeal 

¼ tsp Cinnamon

Nut milk 

 ½ cup Fruit 

1 tsp Nuts

Green Smoothie

Cinnamon Oatmeal

Egg White Omelet

green smoothies

1-2 handfuls of spinach or kale

1 cup fresh or frozen fruit (your choice)

1 banana

1 tsp nut butter

1 tsp cinnamon

Unsweetened almond milk or water

(Amount depends on thickness desired)

Egg White Omelet

Banana & Nuts to Go

Egg White Omelet

egg breakfast

1/2 cup egg whites

1 handful fresh spinach

1/4/ cup mushrooms

salt & pepper to taste

hot sauce (optional)

Banana & Nuts to Go

Banana & Nuts to Go

Banana & Nuts to Go

bananas and nuts

Banana

Nuts of choice

Avocado Toast

Banana & Nuts to Go

Banana & Nuts to Go

avocado toast

Whole grain toast

Avacado

Overnight Oats

Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

Overnight Oats


Ingredients: Rolled oats, almond milk, chia seeds, maple syrup, fresh berries, and sliced bananas.


Instructions: Mix oats, almond milk, chia seeds, and maple syrup in a jar. Refrigerate overnight. In the morning, top with fresh berries and bananas.

Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

Ingredients: Baked sweet potato, almond butter, sliced banana, walnuts, and a drizzle of maple syrup.


Instructions: Mash the baked sweet potato and top with almond butter, banana slices, walnuts, and maple syrup.

Tofu Scramble

Sweet Potato Breakfast Bowl

Chickpea Pancakes

Ingredients: Firm tofu, turmeric, garlic powder, spinach, diced tomatoes, and nutritional yeast.


Instructions: Crumble tofu in a pan and sauté with turmeric, garlic powder, and nutritional yeast. Add spinach and tomatoes and cook until wilted.

Chickpea Pancakes

Avocado Toast with Tomato

Chickpea Pancakes

Ingredients: Chickpea flour, water, turmeric, cumin, diced veggies (like bell peppers and onions), and fresh herbs.


Instructions: Mix chickpea flour with water, turmeric, and cumin. Add diced veggies. Cook on a non-stick pan like pancakes until golden.

Quinoa Breakfast Bowl

Avocado Toast with Tomato

Avocado Toast with Tomato

Ingredients: Cooked quinoa, almond milk, fresh banana, chopped nuts, and a drizzle of maple syrup.


Instructions: Warm the quinoa in almond milk and top with fresh berries, nuts, and a drizzle of maple syrup.

Avocado Toast with Tomato

Avocado Toast with Tomato

Avocado Toast with Tomato

Ingredients: Whole-grain bread, avocado, cherry tomatoes, lemon juice, and a pinch of salt and pepper.


Instructions: Toast the bread. Mash avocado with lemon juice, spread it on the toast, and top with cherry tomatoes, salt, and pepper.

Lunch Recipes

Mixed Green Salad

Blueberry Smoothie

Blueberry Smoothie

green salad

Big salad – Add 

unlimited veggies

Lettuce

Carrots

Cucumbers

Tomatoes

(And any other veggies)

½ cup beans

Apple, berries tangerine 

(Any fruit)

1 tsp nuts

2 tsp Dried chickpeas

Dressing – low/no sugar balsamic vinaigrette

Blueberry Smoothie

Blueberry Smoothie

Blueberry Smoothie

blueberry smoothie

  • 1 cup milk (any kind)
  • 1 cup plain Greek yogurt
  • 1 large frozen banana cut into chunks
  • 1 cup frozen blueberries
  • Dash of nutmeg (optional)

Bean Burrito

Blueberry Smoothie

Veggie or Bean Burger

bean burrito

Whole wheat wrap

Your choice beans

 ½ cup 

 ½ cup brown rice

(unlimited veggies optional)

Veggie or Bean Burger

Veggie or Bean Burger

Veggie or Bean Burger

veggie burger

Veggie or bean burger

Lettuce 

Tomato

Mustard

pickles

Veggie Stir Fry

Veggie or Bean Burger

Veggie Stir Fry

vegetable stir fry

Veggie stir fry

Choose any veggies and serve over brown rice

Pear Salad

Veggie or Bean Burger

Veggie Stir Fry

pear salad

Salad w/ pears

2 cups mixed greens

1 pear, sliced

½ cup brown rice

Vinaigrette 

Chickpea Salad Sandwich

Quinoa and Black Bean Bowl

Ingredients: Chickpeas, celery, red onion, Dijon mustard, lemon juice, dill, whole-grain bread, lettuce, tomato.


Instructions: Mash chickpeas with a fork. Mix with diced celery, red onion, mustard, lemon juice, and dill. Serve on whole-grain bread with lettuce and tomato.

Quinoa and Black Bean Bowl

Quinoa and Black Bean Bowl

Ingredients: Quinoa, black beans, corn, avocado, cherry tomatoes, cilantro, lime juice, cumin, paprika.


Instructions: Cook quinoa. Mix with black beans, corn, diced avocado, halved cherry tomatoes, and chopped cilantro. Season with lime juice, cumin, and paprika.

Roasted Veggie and Hummus Wrap

Ingredients: Whole-grain wrap, hummus, roasted red peppers, zucchini, eggplant, spinach, avocado.


Instructions: Spread hummus on a wrap. Add roasted veggies, spinach, and avocado. Roll up and enjoy.

Stuffed Bell Peppers

Veggie Stir-Fry & Brown Rice

Ingredients: Bell peppers, quinoa, black beans, corn, tomatoes, onion, garlic, cumin, chili powder, cilantro.


Instructions: Cook quinoa. Mix with black beans, corn, diced tomatoes, onion, garlic, cumin, and chili powder. Stuff bell peppers and bake until tender. Garnish with cilantro.

Zucchini Noodles with Pesto

Veggie Stir-Fry & Brown Rice

Veggie Stir-Fry & Brown Rice

Ingredients: Zucchini, basil, garlic, lemon juice, nutritional yeast, pine nuts, cherry tomatoes.


Instructions: Spiralize zucchini into noodles. Blend basil, garlic, lemon juice, nutritional yeast, and pine nuts into a pesto. Toss with zucchini noodles and halved cherry tomatoes.Have you opened a new location, redesigned your shop, or added a new product or service? Don't keep it to yourself, let folks know.

Veggie Stir-Fry & Brown Rice

Veggie Stir-Fry & Brown Rice

Veggie Stir-Fry & Brown Rice

Ingredients: Broccoli, bell peppers, carrots, garlic, ginger, tamari, sesame seeds, brown rice.


Instructions: Cook lentils. Stir-fry diced veggies with garlic and ginger. Mix in lentils, tamari, and sesame seeds. Serve over brown rice.

Dinner Recipes

Veggie Pizza

vegetable pizza

Whole wheat pizza crust

Sugar-free Ragu

Choice of veggies

Cheese

Shrimp Tacos

shrimp tacos

Shrimp

Brown rice

Beans

Lettuce

Tomato

hot sauce

Zuccini Noodle and Pesto

Zuccini Noodle and Pesto

Zucchini

Basil

Garlic

Lemon juice

Pine nuts

Cherry tomatoes


Garlic Shrimp & Rice

lentil Vegetable Soup

Zuccini Noodle and Pesto

garlic shrimp and rice

Garlic shrimp

cooked zucchini

broccoli & carrots

1 cup brown rice 

Soy sauce (optional)

Asparagus & Pasta

lentil Vegetable Soup

lentil Vegetable Soup

pasta and asparagus

Asparagus & whole wheat or veggie pasta – 

1 cup pasta

1 tsp lemon juice

Pinch salt & pepper

1 tsp parmesan 

lentil Vegetable Soup

lentil Vegetable Soup

lentil Vegetable Soup

lentil vegetable soup

2 small onions, finely chopped

2 carrots, finely chopped

6 small white potatoes, finely chopped

1 16-ounce bag brown lentils

1 15.5-ounce can diced fire-roasted tomatoes

8 cups vegetable broth or water

1-2 cups finely chopped fresh spinach

Salt and pepper to taste

Chickpea Stir-Fry

Roasted Vegetable and Quinoa Bowl

Chickpea Stir-Fry

1 can of chickpeas, drained and rinsed

2 cups of mixed vegetables (like bell peppers, broccoli, and carrots)

2 cloves garlic, minced

2 tbsp soy sauce or tamari

1 tbsp olive oil or sesame oil

1 tbsp maple syrup or agave

Cooked rice or quinoa for serving

Lentil Tacos

Roasted Vegetable and Quinoa Bowl

Chickpea Stir-Fry

1 cup dried lentils, rinsed

1 small onion, chopped

2 cloves garlic, minced

1 tsp chili powder

1 tsp cumin

1 tsp paprika

2 cups vegetable broth

Taco shells or tortillas

Toppings: lettuce, tomato, avocado, salsa, etc.

Roasted Vegetable and Quinoa Bowl

Roasted Vegetable and Quinoa Bowl

Roasted Vegetable and Quinoa Bowl

1 cup quinoa, rinsed

2 cups water or vegetable broth

1 zucchini, diced

1 eggplant, diced

1 red onion, chopped

1 red bell pepper, chopped

2 tablespoons olive oil

Salt and pepper to taste

1 tablespoon balsamic vinegar

Optional: feta cheese or avocado for topping

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