NutriHealth MA

10/22/2025

Italian Dressing Recipe

2/3 cup olive oil
1/4 cup apple cider vinegar
2 tablespoons lemon juice
1 finely minced garlic clove
1 tablespoon shallot, finely minced
1 teaspoon Italian seasoning (or dried oregano, dried rosemary, or dried thyme)
2 tablespoons fresh basil, chopped ( or sub Italian Parsley)
1/2 tsp Himalayan sea salt
1/2 tsp pepper
Pinch chili flakes (optional)

1. Place all ingredients in a medium bowl and whisk.

2. Store in a sealed jar in the fridge for 7-10 days and shake before using.

3. Use on leafy green salads or as a quick marinade for grilled chicken.

*Reference nutrition guide for serving sizes*

10/21/2025

Easy Roasted Broccoli

1 pound broccoli - use florets or a large head of broccoli (about 4-5 cups)
2 tablespoons olive oil
Himalayan sea salt, to taste
Black pepper, to taste
Garnish: lemon zest or lemon juice.

1. Preheat. Place an extra large baking sheet on the lower rack in the oven and preheat the oven to 450F

2. Prep the broccoli. Create an edge. Cut through the broccoli florets into 1-2 inch long bite-sized pieces. Cutting through the florets (rather than leaving them round) will give the broccoli an edge, to get a good flat sear on the baking sheet. If using whole broccoli heads, trim off the stem and peel the broccoli stem if needed. (If broccoli is freshly picked, it will probably not require peeling). Cut stems into 2-inch lengths about 1/2 inch thick.

3. Massage. Place cut broccoli and stems in a bowl. Add olive oil and a generous sprinkle of salt and pepper to the broccoli, lightly massaging in with your hands to get all the nooks and crannies.

4. Arrange. Once the oven is hot, remove the sheet pan, cover with parchment, and arrange the broccoli in a single layer with flat edges down.

5. Bake on the lower rack for 15-20 minutes or until tender and crisp with caramelized edges. When you bring the broccoli out of the oven, it will continue to cook on the sheet pan. Move it immediately to a serving dish to keep it tender and crisp.

6. Serve warm as it is, with lemon zest or with a squeeze of fresh lemon juice.

*Reference your nutrition guide for serving sizes*

10/20/2025

Meditation can help to develop beneficial mental disciplines that can see you breaking dependencies by increasing your awareness of triggers for addictive behaviors and increasing your self-control. Meditation can help people to redirect their attention, control their emotions and impulses, increase their understanding of what is behind their behavior, and increase their willpower.

"Uncovering your best YOU resides in self focus. It is about being who you were designed to be, in your own self, with your own unique wisdom, inner gifts and cherished beauty. True joy can only begin when you embrace your own you and begin to become who you truly are without any other noise."

10/19/2025

Sunday Reset:

“Self-care is not a waste of time. Self-care makes your use of time more sustainable.”

What does self-care look like for you today?

10/19/2025

Pan-Seared Halibut with Marinated Lemons and Calabrian Chilies

Marinated Lemons:
1 lemon, thinly sliced
1/4 cup olive oil
4-8 garlic cloves, smashed
1/2-1 cup olives, pitted
Pinch Himalayan sea salt
Pinch allepo chili flakes

Halibut:
2-4 pieces of halibut (4-6 ounces each)
Himalayan sea salt and pepper to taste
Extra virgin olive oil for searing
Squeeze lemon juice
1/2 - 1 tablespoon Calabrian chilies (sliced or minced), jarred in oil

1. Make the marinated lemons (allow 8 hours, or make a day ahead). Heat olive oil in a medium pot over medium-low heat, add smashed garlic cloves, and poach until fragrant and just barely golden, stirring. Turn heat off. Add lemons, olives, and give a good stir, coating the lemons well. Add the salt and chili flakes. Let marinate on the counter for 8 hours, stirring occasionally or refrigerate for up to 3 days, and reheat gently.

2. Season each piece of halibut with salt and pepper. Heat oil in a large skillet (cast iron works great here) over medium-high heat.

3. Carefully place the halibut in the skillet, top side down - letting it form a golden crust, about 3-4 minutes. Turn over and lower heat to medium; continue cooking another 3-4 minutes or until halibut is no longer translucent in the center. Timing will depend on the thickness of the filet. (For very thick filets, feel free to pan-sear and cook through in a 350F oven.)

4. Squeeze with Lemon juice.

5. To serve, divide among plates (or place on a platter) and spoon the warmed marinated lemons & olives on and around the halibut.

6. Dot with Calabrian chilies to taste. Garnish with parsley leaves.

*Reference your nutrition guide for serving sizes*

10/18/2025

10/17/2025

🎃🍫 Get in the Halloween Spirit — Without the Sugar Crash!
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10/17/2025

Basil Oil

3/4 cup basil leaves, packed
1/2 cup olive oil, more to desired consistency
1 garlic clove- if you love garlic, add two.
1 tablespoon lemon juice, more to taste
1/2 teaspoon Himalayan sea salt, more to taste
1/2 teaspoon pepper more to taste
Optional: red pepper flakes or Aleppo Chili flakes

1. Place all ingredients in a food processor and pulse until blended. Alternatively, you can pulse this in a blender, but it’s such a small amount it may be hard to get the blender going - so if using the blender, I usually make a double batch.

2. Taste and adjust salt, pepper and lemon to taste. Add chili flakes if you like.

3. Store in a sealed jar in the fridge for up to a week. Or freeze with a thin layer of olive oil or lemon juice over the top, to prevent the color from turning.

*Reference your nutrition guide for serving sizes*

10/16/2025

Baked Eggs

1 small zucchini, cut into thin slices (or summer squash)
1 cup broccolini, cut into bite-sized pieces (or use more peppers & zucchini)
1/2 red onion, cut into thin rings
1 bell pepper (or 1/2 of 2 colors), cut into rings
1/2 cup tomatoes, halved (cherry or grape)
4–6 eggs
1/2 teaspoon Himalayan sea salt, or to taste
Pepper to taste
4 ounces of avocado (add at the end)
Small handful of fresh dill, parsley, basil ribbons or chives (or a mix!)
1/2–1 teaspoon Aleppo chili flakes

1. Heat oven to 400F.

2. Prep and toss veggie slices in olive oil and salt.

3. Arrange spaces in the middle of the pan for the number of eggs you are using and place 2 pepper slices with a few slices of onion, crack eggs into the center of pepper/onion piles. Scatter remaining veggies, all around the eggs. Season the eggs with salt and pepper. Place back in the oven (still 400F) for 10-13 minutes (more if you want the yolks more solid).

4. Remove when eggs are done to your liking, scatter with fresh herbs, optional chili flakes, and serve immediately.

*Reference your nutrition guide for serving sizes*

10/15/2025

☀️ The “Sunshine Vitamin” is more than just good for your bones—it’s essential for your immunity, mood, and energy.

Here’s why Vitamin D3 should be on your fall wellness list:
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🦴 Strengthens bones and muscles
💛 Boosts mood and overall vitality

With shorter days and less natural sunlight, most people need extra Vitamin D3 this season. Pure Vitality makes it easy, clean, and effective. 🌿

👉 Give your body the support it deserves this fall.

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10/15/2025

5 Benefits of Journaling

Journaling offers a host of benefits, from reducing stress to helping you work through interpersonal conflict. Here's a closer look at its specific benefits and how to make journaling a habit.