Food as Medicine

Healthy Recipes from Local Nutritionists

Taking time to care for your health and well-being starts with building healthier eating habits.

In general, we need to try to eat foods that are high in nutrients like protein, fiber, healthy fats, vitamins, and minerals. The idea is to consume foods that are as close to their natural state as possible. In other words, choose minimally processed, real foods that provide maximum nutritional benefits, keeping your body healthy and reducing your risk of several chronic diseases.

Dr. Jenkins ,BCND, of Naturo Health Solutions in St. Peters, says “the body’s natural ability to extract nutrients from food is the beginning of healing. As Hippocrates, the Doctor of Food, said: ‘Let food be thy medicine.’ Food should be our first choice of medicine as it’s foundational to all human life.

We are fortunate to have businesses in our local area that offer many healthy options when it comes to eating meals, and the best part is, they’re already prepared. Here are just a couple of samples…from fit-flavors and Lean Kitchens.

Roasted Winter Squash & Pomegranate Salad 

By: Jillian Tedesco founder/CEO of fit-flavors

I love the depth of flavors and textures this salad offers. Butternut squash is perfect for winter; tossing it with cinnamon brings a warm feeling. Pomegranates are in season and these sweet antioxidant-packed fruits are festive. Salted pumpkin seeds bring more seasonality to the dish and spiced nuts round out the flavor profile with a spicy crunch. Finish with a homemade balsamic vinaigrette to add a touch of sour tang. 

Yields 10

1lb mixed spring greens

1 pomegranate cleaned and seeded or 1 cup pre-cleaned seeds

1 cup butternut squash diced 

¼ cup pumpkin seeds, toasted and salted

½ cup candied pecans chopped

½ cup feta (optional)

2 tsp olive oil

Cinnamon to taste

Salt and pepper to taste

Directions for preparing butternut:  Preheat oven to 350F. Peel the skin of the butternut and cut away the ends; cut into two pieces at the part where the long stem starts the seed pouch; slice and dice the long cylinder. For the bottom part, scoop out the seeds and then slice and dice the round portion of the butternut. Toss with olive oil, cinnamon, salt and pepper. Roast for 15-20 minutes until fork tender. 

Balsamic Vinaigrette Dressing

 ¾  cup & 2 tbsp extra virgin olive oil

¼  cup balsamic vinegar

1 tsp dijon mustard

1 tsp  honey 

1/4 tsp salt

8 turns of pepper grinder


Berry Super Shake

From: Naturo Health Solutions

2 scoops protein powder (34g protein)

Handful of berries (56g potassium, 12% vitamin C)

1/2 cup almond milk (50% vitamins B and E)

1/2 cup water

1/2 cup ice

2 tsp greens powder (vitamins, fiber, calcium)

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