tina oh wellness

mind . body . soul

curried chickpeas with cauliflower rice recipe

This curried chickpeas with cauliflower rice recipe is quick, easy and delicious! It’s vegan, gluten free and dairy free, so it’s perfect for animal lovers and those with food allergies. As mentioned in one of my recent blog posts, the turmeric found in curry has tremendous health benefits, making this dish not only flavorful, but also very nutritious. The best part is that this recipe is ready in less than 20 minutes! Oh, how I love quick and easy weeknight dinners.

Curried Chickpeas with Cauliflower Rice
(Vegan, Gluten Free, Dairy Free)
Serves 2

curried chickpeas with cauliflower rice

Ingredients:
1T olive oil
1/2 medium onion, diced
1.5 cup riced cauliflower
1 cup cooked chickpeas
2/3 cup low sodium vegetable broth
3 large handfuls of spinach
½ tablespoon curry powder
Sea salt & pepper to taste

Directions:
Heat the oil in a skillet over medium heat. Add the onions, salt and pepper and cook until the onions caramelize, about 8-10 minutes. Add the riced cauliflower and cook for another 2-3 minutes. Stir in the curry powder and pour in the vegetable broth. Stir the pan to scrape up any brown bits. Add the chickpeas and spinach, reduce the heat to a low simmer and cook for another 10 minutes. Add more broth as needed to keep the pan from getting dry. Divide into two servings and enjoy!

Be well,
Tina

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Goals for the New Year {2017}

new year 2017

2017 can be the year you finally achieve your goals.
Create a healthy, balanced and sustainable lifestyle that you LOVE!
No more restrictive diets. It’s time to create lasting change.

Just a few days left to take advantage of my New Year Special:
50% OFF Health Coaching Programs!

Email Tina@NourishedWellness.com for your FREE Consultation.
Coaching is done online via phone or Skype.

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Healthy hot chocolate recipe (with superfoods!)

There’s nothing quite like a warm mug of creamy hot cocoa in the wintertime! While most hot chocolate drinks are filled with loads of sugar, this healthy hot chocolate recipe is dairy-free, lower in sugar, packs tremendous nutritional benefits and is equally as delicious as the original!

Let’s take a look at the superfoods included in this recipe:
maca
Maca
root is a member of the cruciferous family (think broccoli), and is considered a superfood for its many health benefits. Maca is rich in vitamin B vitamins, C, E, and it provides calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca is an adaptogen and therefore has long been used to balance hormones in both men and women. It has positive effects on energy, endurance and mood.

 

cacaoCacao (pronounced ka-cow) is the raw, unprocessed form of chocolate. This superfood is very high in antioxidants, is a great source of B vitamins, and contains minerals such as magnesium, iron, chromium, among many others. Cacao also acts as a natural mood-booster by raising serotonin levels.

 

Healthy Hot Chocolate Recipe (with superfoods!)
Serves 2

Ingredients
2½ cups unsweetened almond, cashew or coconut milk (I like Silk cashew milk)
2 tablespoons cacao powder (feel free to use unsweetened cocoa powder if that’s what you have on hand)
1 tablespoon of maca powder
2 tablespoons of maple syrup, or to taste
Pinch of sea salt
Pinch of cinnamon (optional)

healthy hot chocolate 2

Instructions:
Whisk or blend all ingredients together until smooth.
Transfer ingredients to a small saucepan and slowly warm to desired temperature.

healthy hot chocolate

Enjoy!

PS. Don’t forget that I am offering HALF OFF HEALTH COACHING this month! Click here for details!

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HOLIDAY SALE: Half off Health Coaching

Are you ready to make 2017 your healthiest year yet?!
Let’s work together to create a healthy, balanced & sustainable lifestyle that you’ll LOVE!
No more restrictive diets.
No more yo-yo dieting.
It’s time to create lasting change!

holiday sale health coaching
Email Tina@NourishedWellness.com for your FREE Consultation!
Coaching is done online via phone or Skype.

My coaching programs are designed to provide you with the knowledge and tools you need to make informed decisions and create new habits that will improve your health and wellbeing. As your coach, I will guide you and empower you to take control of your health and transform your life.

HOW IT WORKS
We will start off with a health consultation so I can learn more about you, your health concerns, your current lifestyle and your goals. With this information, I will design a program that is completely tailored to you!

TWO COACHING SESSIONS A MONTH {via Skype, phone or in person}
We’ll talk for 60 minutes twice a month, for 3 months or 6 months depending on the coaching program we decide is best for you. During these calls, we’ll discuss all of your health concerns and create sustainable solutions for them. I’ll pinpoint the areas that I notice are holding you back and will teach you the tools to breakthrough those barriers. I’ll provide you with knowledge, support and accountability needed to move into a healthier and happier new lifestyle.

TOOLS, RESOURCES & GUIDANCE
I’ll provide you with recipes, meal suggestions, helpful handouts, guides and more– everything you need to create a healthy new lifestyle and reach your goals. We’ll end each session with some actions items to keep you motivated and on track!

24/7 PERSONAL SUPPORT
As my client, you have access to me via phone, text and email throughout your program. I’ll frequently check in with you to keep you on track. It is my commitment to help support, guide and motivate you every step of the way.

All of the knowledge, tools and tips that you’ll gain throughout your program, will empower you to make the best choices for your health. You’ll no longer be relying on extreme restrictive diets or on your “willpower.” At the end of your program, food will become easy. Eating better will become easy. You’ll learn exactly what your body needs and you will have developed a deep respect for yourself to honor those needs.

Here are some examples of the topics our sessions may cover:
>>Eating healthy while dining out & traveling
>>My “Trim Techniques” for effortless & sustainable weight loss
>>Reading food labels & how to navigate the grocery store
>>How to detox (and yes, you can still eat!)
>>Comforting yourself without food
>>Healthy & delicious 10 minute meals
>>Listening to your body

Click here to learn more.

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