Roxy's Nutrition, North Battleford, SK (2025)

08/20/2025

🌿 Creamy Dill Chicken

A cozy, nourishing dish with fresh dill, tender chicken, and a creamy, savory sauce. Can be made with rice or potatoes depending on your preference!

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Ingredients

½ cup diced onion
1 tablespoon minced garlic
1 tablespoon olive oil
1 tablespoon light margarine or butter
Pinch of salt (to taste)
½ cup chopped fresh dill
2 chicken breasts, cubed
1 can (13.5 oz) coconut milk
¼ cup original light goat cheese

Choice of starch:
1 ½ cups dry parboiled rice (cooked separately) OR
4 cups garden potatoes, cubed

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Instructions

1. Heat a large pot over medium-high heat. Add olive oil, margarine/butter, onions, and garlic. Sauté for 2–3 minutes, until onions begin to soften.

2. Add fresh dill and cubed chicken. Mix well, then cover and cook for 3–4 minutes.

3. Stir in the coconut milk and goat cheese.

--If using potatoes, add them now.
--If using rice, cook it separately according to package directions.

4. Cover and let simmer on low heat for ~30 minutes, or until:

Chicken is cooked through, and potatoes (if using) are tender, and the sauce has slightly thickened.

5. Taste and adjust salt as needed. For a stronger flavor, stir in extra dill just before serving.

6. Serve:
--Over cooked rice if using rice.
--With potatoes directly in the dish, if using potatoes.

07/31/2025

🔥 This Korean Beef Bowl might just become your new obsession…

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Sweet, savory, and saucy in the best way—this is one of those “wait, this is healthy?!” kind of meals. 👀🍯🥢

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✨ Made with beef ribs + a flavor-packed sauce that supports blood sugar balance and gut health (no soy, no j***y oils, no crash).
Bonus: it feels like takeout—but it’s better for your hormones and your taste buds.

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💬 Tag a friend who needs dinner inspo👇

📌 Save this post so you don’t lose the recipe

👋 Follow for cozy, health-forward recipes that actually satisfy

07/24/2025

🫐Postpartum Power Bowl🥜

This bowl is a postpartum powerhouse! 🍲

💪Greek yogurt packs in protein for tissue healing and steady energy.

🫐Berries & chia jam are loaded with antioxidants and fiber for gut and hormone health.

🍯Honey oat granola offers complex carbs and iron-rich oats, which can help support milk production.

🥜Pumpkin seeds are rich in zinc and magnesium — key for recovery, mood, and hormone balance.

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RECIPE
Ingredients

¾ cup 2% vanilla Greek yogurt

1 tablespoon berry chia jam (raspberry, honeyberry, or blueberry)

¼ cup fresh blackberries

2 tablespoons honey oat granola

1 teaspoon pumpkin seeds

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Instructions
1. Spoon the Greek yogurt into a bowl as the base.

2. Swirl the berry chia jam over the yogurt.

3. Top with fresh blackberries.

4. Sprinkle with granola and pumpkin seeds.

5. Enjoy immediately as a nourishing snack.

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It’s like a little ‘refuel + milk-boost’ combo in every bite. 🍼✨

07/23/2025

🍼Surprise!

Mila Maria Prystupa
(Meella)
JULY 22nd, 2025 @ 12:20pm
7lbs 7oz
born at 39wks

07/21/2025

🧠 Let’s Talk Protein...
and What It Can’t Do.

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Yes—protein is important.
But somewhere along the way, we were taught it’s the only thing that matters.

➡️ More protein
❌ Fewer carbs
❌ Less fat
❌ Forget about gut health, hormones, and long-term sustainability...

👂👂👂
Sound familiar?

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HERE'S THE TRUTH:

❌️You can’t out-protein an unhealthy gut.❌️

🚨You can’t fix hormone imbalance with more chicken breast.🚨

♨️And no amount of protein powder can replace real nourishment.♨️

This carousel is your reminder that: ✨ Carbs help regulate stress
✨ Fats are ESSENTIAL for hormones
✨ Fiber feeds your gut microbiome
✨ And BALANCE is what leads to real, lasting results

📣 Stay tuned—I’ve got something exciting coming soon that will support your whole body and your real life.

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Drop a 🍓 if you’re curious about the new program coming from Roxy’s Nutrition! Tag a friend to start this journey with!

07/18/2025

🫜Beets🫜
The Unsung Hero for Women’s Energy, Hormones & Detox

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If you’ve ever felt tired, puffy, bloated, or heavy during your cycle — your body may be asking for better blood flow, better nutrients, and a little extra support. And that’s where beets (and beetroot powder) quietly shine.

These rich, earthy roots are packed with powerful compounds that naturally support your hormones, improve circulation, and help your body detox without harsh cleanses or supplements.

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✨ What Beets Actually Do in Your Body:

• Help improve blood flow (thanks to natural plant nitrates)

• Rebuild red blood cells and energy after your period

• Support liver detox — especially helpful for estrogen clearance

• Feed good gut bacteria with natural fiber

• Calm inflammation with their vibrant plant pigments (betalains)

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💡 No need to memorize nutrients — just know this:
Beets help you feel clearer, lighter, and more energized — especially around your period.

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🥄 Beetroot Powder vs. Whole Beets:

• Powder: easy for smoothies or dressings, more concentrated

• Whole beets: add fiber, water, and are incredibly satisfying

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👩‍🍳 A Simple Recipe to Try (No Fuss):
Quick Beet Bowl

2 cooked beets (boiled or vacuum-packed)
1 tbsp olive oil
1 tsp balsamic vinegar or lemon juice
Pinch of sea salt
Top with goat cheese, pumpkin seeds or walnuts

→ Slice and toss.
Done. Nourishment in under 5 minutes.

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📣 If you’ve never thought of beets as a hormone-supporting food — now you know. They are grounding, healing, and surprisingly powerful.

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Save this,
share it, or
tag a friend who needs easier hormone support from real food.🫜🫜🫜🫜

07/14/2025

🖤 Blackberries🖤
Summer’s Antioxidant Powerhouse⁠
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Sweet, tart, and wildly nutrient-dense — blackberries are in season now, and they bring more to the table than flavor.⁠ These deep purple berries are packed with antioxidants, fiber, and micronutrients that support your gut, hormones, skin, and even brain health.
⁠
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🍇 1 cup of blackberries gives you:

• Vitamin C – boosts immunity + supports collagen for skin and joints⁠

• Vitamin K – essential for bone strength + hormonal balance⁠

• Manganese – supports metabolism, thyroid function, and antioxidant defense⁠

• Polyphenols (anthocyanins + ellagic acid) – anti-inflammatory + skin-protective⁠

• Prebiotic fiber – feeds your good gut bacteria + supports digestion⁠
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🧠 Common symptoms blackberries can support:

• Bloating or irregular digestion? Fiber + polyphenols support gut balance⁠

• Dull skin or acne flares? Antioxidants help calm inflammation + oxidative stress⁠

• Heavy periods or hormonal shifts? Vitamin K + manganese support balance + detox⁠

• Brain fog or low mood? Polyphenols and vitamin C support cognition + neurotransmitter function⁠
⁠
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🍽 How to use them:

• Eat fresh with yogurt or kefir for a gut-loving snack⁠

• Blend into smoothies or chia pudding⁠

• Simmer into a quick jam with lemon + cinnamon⁠

• Freeze for later — they hold nutrients beautifully⁠
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Seasonal eating means more than taste — it means maximum nutrition with minimum effort. And blackberries? They’re some of the most nutrient-rich fruits you can enjoy this time of year.⁠

07/07/2025

🍉 Watermelon🍉
Summer’s Hydrating Superfood⁠
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It’s not just refreshing — watermelon is one of the most functional fruits you can eat in the summer. Behind the sweet taste is a hydration hero packed with nutrients that support your skin, energy, and hormones.⁠
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💧 Why it’s perfect for hot weather:
• 92% water — helps you stay hydrated from the inside out⁠

• Contains natural electrolytes like potassium + magnesium⁠

• Packed with citrulline – an amino acid that supports blood flow and muscle recovery⁠
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💡 Nutrient highlights (per 1 cup):
• Vitamin C – for immune function + collagen support⁠

• Vitamin A (as beta-carotene) – supports skin health, vision, and hormone production⁠

• Lycopene – a powerful antioxidant for heart, skin, and anti-inflammatory support⁠

• Magnesium – needed for hormone regulation + stress recovery⁠
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🌸 Especially supportive for women:
• Helps reduce water retention during your cycle⁠

• Supports blood flow + nitric oxide (great for energy + workouts)⁠

• Hydration + antioxidants = skin support during dry or hot months⁠
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✅ Ways to enjoy it:

• Fresh slices with a pinch of sea salt 🍉🧂⁠

• Blended into a hydrating slushie with lime⁠

• Tossed with mint + cucumber for a cooling salad⁠

• Frozen into popsicles or smoothie cubes⁠

07/06/2025

🍒 Cherries Are in Season🍒

Here’s Why You Should Be Eating Them ⁠
⁠
Right now, fresh cherries are at their peak — sweet, vibrant, and bursting with nutrients that actually support your hormones, gut, and recovery.⁠

💪 Here’s what’s inside every handful:

• Polyphenols (especially anthocyanins) – support your gut lining + reduce inflammation⁠

• Vitamin C – helps your skin glow, supports collagen, and protects your immune system⁠

• Potassium – keeps blood pressure steady and supports muscle + nerve function⁠

• Melatonin – naturally promotes deeper, more restful sleep⁠

• Soluble fiber – feeds your beneficial gut bacteria (and helps with regularity!)⁠
⁠

🧠 Cherries also help:⁠

• Calm post-workout soreness or joint pain⁠
• Ease menstrual bloating + irritability⁠
• Support natural detox pathways and hormone clearance⁠

07/03/2025

Do you know which pickles are best for you?

Fermented vs. Vinegar Pickles: What's the Difference (and Why Your Gut Cares)? 🥒

🧂 Vinegar Pickles are made by soaking cucumbers in a vinegar-based brine. This preserves them well but kills off any natural bacteria in the process—meaning no probiotics, just sour flavor.

🌿 Fermented Pickles are made the traditional way: with just cucumbers, water, salt, and time. Natural bacteria (like Lactobacillus) go to work, transforming the cucumbers into probiotic-rich pickles that support your digestion and microbiome.

🔍 How to Tell the Difference:

Don’t go by appearance—some fermented pickles (like mine!) have clear brine too.

1. Read the label: Look for words like “naturally fermented”, “lactic acid fermentation”, or “live cultures.”

2. Check the ingredients: Fermented pickles won’t list vinegar. Instead, you’ll see just cucumbers, water, salt, and maybe spices.

3. Storage matters: Fermented pickles are often found in the refrigerated section to keep the beneficial bacteria alive. Vinegar pickles are typically shelf-stable.

✨ Why choose fermented? Because they:
✔️ Support gut flora
✔️ Aid digestion
✔️ Naturally boost immunity

When it comes to supporting your health from the inside out, fermented foods are quiet powerhouses—and pickles are an easy, tasty place to start!

02/15/2025

I'm not an incredible baker, but I have this vision of making muffins, cookies, and cakes for my son and his friends as they grow. I want to create fond memories of the special moments that pass all too quickly. Birthdays, sleepovers, family game nights, summer, camping weekends, tournaments, and so much more.

Some may choose to mark these moments with activities, games, stories, traditions, or in other ways, but food is how I choose to do so. Food is what marks moments for me, and it is what makes things memorable for me.

Food is a bond. Food holds place, identity, culture, and love.

This was my first attempt at making special treats for my son and his daycare friends, and I was excited they actually turned out (9 out of 12 of them ***swipe to see the less successful ones***).

Recipe:

Shell:
2 cups white chocolate
1/4 cup coconut oil

*melt in double boiler and whisk until completely melted together.
*pour into molds and drain excess back into bowl.
* Place in freezer for 10 minutes
*repeat to add a second layer.

Filling:
2 cups peanut butter (nut butter)
2 cups of milk chocolate chips
1/2 cup coconut oil
3 cups puffed quinoa (or rice crispies)

*melt the first 3 ingredients together and whisk until smooth.
*add quinoa and mix until well combine.
*press mixture into cold white chocolate molds and tightly packed.
* Place in fridge for 1 hour or overnight.

*pop out of molds and design as you wish (I added beet juice to the remaining white chocolate to turn it pink and used a fork to splatter it over them)

Roxy's Nutrition

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