Food & Recipes

A big thank you to Wendy Bright-Fallon and Debbie Peterson, Integrative Nutrition Counselors fromNourishfor hosting our Heart Healthy Recipes class in Shrewsbury. We had a blast and the recipes were delicious! 

Weren't able to attend? You're in luck! We have the recipes for you right here: 

Hot Spiced Green Tea: 

Yields: 4 servings

  • 2 cinnamon sticks (3 inches)
  • 4 individual green tea bags
  • 1/2 t minced fresh ginger root
  • 1/2 t grated lemon peel
  • 4 cardamom pods, crushed
  • 4 boiling water
  • 2 T honey
  1. In a large bowl, combine the first five ingredients. Add boiling water. Cover and steep for 5-6 minutes.
  2. Strain, discarding tea bags and spices. Stir honey into tea. Serve immediately.

Spicy Pumpkin Seeds: INGREDIENTS: 

  • 2 T pumpkin seeds
  • 1 t tamari
  • dash of chili powder
  1. Dry toast pumpkin seeds on the stovetop over low heat.
  2. Remove from heat and add tamari and chili powder. It will steam and sizzle a little because of the hot pan but that helps get the seeds coated.
  3. Mix well.

Beet and Lentil Salad:

Lentils provide time-released energy and are a key vegetarian source of protein. They help normalize blood sugar and are rich in fiber, vitamins and minerals. The lignans naturally help stabilize hormones. One of the benefits of lentils is that you don’t have to soak the beans before cooking, so they are quicker to prepare than most other legumes.

  • 2 c of dried lentils (smaller French lentils or black beluga lentils work well)
  • 2-3 beets (gold or red)
  • Baby spinach
  • 1 garlic clove, minced
  • 1 T red onion (or fresh chives, or garlic and onion powder)
  • 3-4 T balsamic vinegar
  • 2 t organic olive oil
  • Salt and pepper to taste
  • ½-1 c walnuts, fresh or toasted, chopped
  1. Cook the lentils in boiling water until they are done (about 20 minutes, but watch that they don’t turn to mush).Drain and rinse under cold water so they stop cooking.
  2. Cook the beets in boiling water until you can easily pierce with a knife, 20- 30 minutes. Rinse under cold water and slip the beet skins right off. (This is easier and cleaner than peeling them - and more nutritious!)Cut the beets into 1” cubes.
  3. Combine above ingredients in a big bowl.
  4. Add the beets and lentils.
  5. Adjust the seasoning to taste.
  6. Lay baby spinach out on a plate and top with beets and lentils.

Chocolate Chia Pudding: INGREDIENTS: 

  • 2-3 T maple syrup (to taste - depending on the sweetness of the milk)
  • 1 T raw cacao powder
  • ¼ t cinnamon (optional)
  • 1 c chia seeds
  • 3 c nut milk, coconut milk or hemp milk
  • 1 t vanilla extract (optional)
  • Pinch of sea salt
  1. In a serving bowl, stir together maple syrup, cacao and cinnamon. Add chia seeds, milk of choice, and salt. Stir well to remove clumps and ensure all the seeds are coated.
  2. Let sit for about 15 minutes as the chia seeds absorb the liquid.
  3. Adjust consistency as desired by adding more liquid.