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ingredients ~ recipes ~ strategies 

How to Make Red Wine Vinaigrette


Makes approx. 12 one Tablespoon Servings

Calories per one Tablespoon ~ 66

Macros per one Tablespoon ~ Protein 0.0, Carbs 0.3, Fat 7.3

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How to make Wraps with Lettuce or Tortillas


Chicken & White Bean Tortilla Wraps 

While this recipe is delicious as is, you can always enjoy the wraps without chicken for a vegetarian option, or replace the tortilla with a lettuce wrap for a lower carb meal.  

Prep Time: 30 mins

Serves: 4 


  • 1/3 chopped onion (60 grams) 
  • 1-2 cloves smashed garlic (8 grams) 
  • 1 jalapeño (30 grams)            
  • 1-2 tsp c...
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How to Roast Potatoes


How to Roast Potatoes 

So delicious and so easy that you may never roast potatoes any other way. 
This recipe goes well with just about any style of eating! Plus, potatoes are available year-round. The best time to make these toasted nuggets is during cool weather; fall, winter, or spring give this technique for roasted potatoes a try. 

Prep Time: 1 hour

Serves: 6-8


  • 2 tablespoons salt
  • 1/2 teaspoon baking soda
  • 4 lbs Yukon Gold potatoes, peeled and...
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How to Make Mineral Rich Broth


Mineral Rich Vegetable Broth

Drinking mineral-rich vegetable broth will give the body many different organic minerals, especially the big three -  sodium, potassium, and calcium.

The precious minerals which the body must have to create essential chemical cascades are also known as electrolyte minerals.

Prep Time: 50 mins (45 mins to simmer broth) 

Serves: 12 cups 


  • 3 quarts of filtered water
  • 2 medium yellow onions, quartered
  • 3 medium to large potatoes,...
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How to Roast Root Vegetables


How to Roast Root Vegetables

Many root vegetables have a long shelf life and keep well in your pantry or refrigerator.  A simple dinner at home turns gourmet when the vegetables are roasted in a vinaigrette that brings out the sweetness of the roots.

Prep Time: 30 mins

Serves: One baking of vegetables sheet typically serves 6-8


  • Carrots
  • Golden Beets
  • Parsnips
  • Red Onion
  • Olive oil
  • White or Apple Cider Vinegar
  • Brown Sugar (optional)
  • Salt and Pepper

(Try any variety of your...

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How to Make Garlic Green Beans


Green Beans with Garlic

Use this super simple technique to elevate your weeknight dinners.
Make extra to add to packed lunches or chop and add to your favorite soup.

Two cooking techniques produce an elevated side of bright green and tasty beans.
The first is cooking the green beans in salted water just long enough until they are crisp-tender and the second is tossing the very al dente cooked beans in garlic-seasoned olive oil.

Prep Time: 10 mins

Serves: 4


  • 1 lb. green beans
  • 1 T...
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Would you like support in using the simple power of your nutrition to create optimal health? Then you have come to the right place!

At you have found an opportunity to learn simple nutrition and lifestyle habits. You have found the source to understand and put into practice nutrition skills. And you have found the community to support you in your education and action plan.

In every recipe and menu, we encourage you to enjoy a meal with family...

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