Wellness for the Win
Shanna Hutcheson
Website: wellnessforthewin.com
Instagram: @wellnessforthewin
Shanna Hutcheson was born and raised in Kansas City. She is a wife, a dog mom of two adorable Australian Shepherds, an auntie, a registered dietitian and health & wellness blogger. She practices and promotes intuitive eating, which is a non-diet approach to health and happiness. Her goal for her blog is to show people that living a healthy lifestyle can be simple, affordable, flavorful and fun.
"I want to inspire women to live a healthy, balanced life that they actually enjoy without restricting or obsessively counting calories. In addition, I hope women (and girls) who visit my blog feel empowered to love and accept their bodies, regardless of the number on the scale," Hutcheson explains. Visit wellnessforthewin for more information and resources on intuitive eating.
5-Minute Protein Overnight Oats
These overnight oats are full of good-for-you ingredients and will keep you satisfied for hours, thanks to the combination of protein, fiber and healthy fats! They are also a great meal prep breakfast option.
Ingredients
- 1/2 cup old fashioned oats
- 1/2 scoop vanilla protein powder or collagen
- 1 Tbsp chia seeds
- 1/2 tsp ground cinnamon
- 1/2 tsp vanilla extract
- 1/3 banana sliced
- 1/4 cup blueberries (or berry of choice) fresh or frozen
- 1-2 Tbsp creamy almond butter
- 1/2 cup unsweetened almond milk or milk of choice
Optional Toppings: chopped walnuts, pecans, dark chocolate chips, or my ALDI Pumpkin Spice Granola Mix
Instructions
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Combine all ingredients in a glass mason jar. Tightly screw on the lid and shake it to combine well. Use a spoon to stir as needed. Store in refrigerator overnight (for up to 5 days).
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In the morning, serve cold or heat up in the microwave for about 45-60 seconds! Add desired toppings.
Veggie Bellie
Amy McDaniel
Website: amymcdaniel.co
Instagram: @veggiebellie
Amy is a culinary and wellness brand strategist, writer, and recipe developer. After studying and working in corporate marketing, Amy quickly realized that she wanted to create a life around her forever love — food. By day, she works with local Kansas City restaurants and wellness boutiques on marketing, brand, and social media strategy.
By night, Amy shares her love of wellness through her various online platforms — always advocating for hormonal, mental, and environmental health; always staying authentic; and always leaving room for her twenty-something lifestyle sans the guilt.
“My biggest advice is to work in partnership with your body. Listen to it, support it, give to it, forgive it — and I promise it’ll give back. Repeat after me: I love myself as the most important and committed partner I will ever have.
Wellness isn’t about restricting — it’s really about giving. Giving to yourself and to your body in a way that allows them both to thrive. The cool part? The things that give to your body naturally give to your mind, your hormones, your earth, your relationships, and so on — it’s all beautifully interconnected in that way.
Eat your greens, cook at home, choose local produce and quality meats, don’t be scared of healthy fats — but also support local farmers, move in a way that makes your body and mind feel good, prioritize times of mindfulness and stillness, fuel your body in a way that is sustainable for both you and the planet, practice gratitude and empathy, give yourself grace when you lose routine, don’t try to make changes overnight, ditch the guilt, and always always be kind to yourself.”
Simple Roasted Salmon with Dill Coconut Cream
Ingredients
- 2 6oz filets of wild caught salmon
- 1 tbsp avocado oil
- 1 tbsp coconut aminos
- Zest and juice from one lemon
- 1 tbsp stone ground mustard
- 1 4oz container coconut yogurt, unsweetened
- 2 tbsp fresh dill, minced
- 2 tbsp capers, drained and minced
- Salt and freshly ground pepper, to taste
Instructions
- Marinate the salmon in the lemon juice, coconut aminos, and stone ground mustard for up to two hours.
- Drizzle salmon with avocado oil, sprinkle with salt and ground pepper, and broil on high for five to seven minutes, until cooked to desired temperature.
- Mix coconut cream, lemon zest, dill, capers, and ground pepper together.
- Top salmon with coconut cream, serve with roasted or sautéed veggies, brown or cauliflower rice, or fresh greens. Enjoy!
Grain-free Superfood Pancakes with Nut Butter, Blueberries and Cacao
Ingredients
- 1/2 Cup Paleo Flour
- 1 Cup Nut Milk
- 2 Farm Eggs or Chia Eggs
- 1 Cup Spinach
- 1 tsp. Matcha
- 1 tsp. cinnamon
- Scoop of collagen protein powder (optional)
Instructions
Blend ingredients together, fry in coconut or avocado oil and then top with nut butter, blueberries and cacao.
Spicy Thai Coconut Curry
Ingredients
- 1 head broccoli, cut into florets
- 1 medium onion, sliced
- 1 medium zucchini, sliced lengthwise, then sliced into crescents
- 1 red pepper, cored, seeded, and cut into slices
- 2 cups carrots, sliced
- 2 cups mushrooms, quartered
- 1 large boneless, skinless, pasture raised chicken breast, cut into cubes (omit to make vegan)
- 2 cans coconut cream
- 1 container curry paste or 3 tablespoons dried curry powder
- 2-4 cups bone broth, chicken stock, or vegetable stock
- 1 tbsp fresh ginger, minced
- 1 tbsp fresh garlic, minced
- 4 limes, 2 juiced and 2 quartered
- 1 cup fresh cilantro, chopped
- 2-4 tbsp avocado, olive, or coconut oil
- Salt and freshly ground pepper, to taste
Instructions
- Season the chicken with ¼ of the curry powder/paste, salt, and freshly ground pepper. Sear on medium heat in 1 tbsp desired oil. Once browned on each side, remove from pan, and set aside.
- Add 1 tbsp oil and sauté the onion on medium heat until softened and translucent, roughly 2-3 minutes
- Add the garlic, ginger, broccoli, zucchini, red pepper, carrots, and mushrooms. Sauté on medium heat for 5-7 minutes.
- Add the chicken back in, along with the coconut cream, remaining curry powder/paste, and broth.
- Bring to boil, reduce to low heat, and simmer for 10-20 minutes, or until chicken is cooked through and vegetables are tender.
- Remove from heat and finish with lime juice.
- Serve with quinoa, cauliflower rice, or add extra broth to create a healing soup. Garnish with sliced avocado, cilantro, and lime wedges.
