Eating healthier is a common New Year’s resolution, but it doesn’t have to be intimidating or impossible to accomplish. Nadia Quarishi, a Holistic Nutritionist, helps people adopt healthier eating habits by emphasizing that big differences can be achieved through small, sustainable changes. Through her business, Nourished by Nadia, she helps clients move toward a diet consisting of more plant-based foods and fewer processed ingredients.
“Start small! Pick one habit you want to improve upon. Whether it's adding a daily side salad, eating a bowl of fruit, or exercising,” says Nadia.
Holistic nutrition encompasses the whole self. In working with clients, Nadia evaluates many factors such as sleep habits, stress levels and fitness routines in addition to diet, and analyzes how they all contribute to overall health. Nourished by Nadia offers nutrition consultations, meal delivery service and personalized plans to help clients increase energy levels, lose weight and feel better in general.
Helping others achieve healthier lifestyles is a personal passion for Nadia. After ten years in the field of corporate finance, she likes to say that her career path pivoted in 2016 from managing wealth to managing health.
“We're living in a society of convenience and junk food,” says Nadia. “Sadly, fast food tends to be more accessible than healthy food. We have to make an extra effort to eat healthily.”
Nourished by Nadia offers organic plant-based prepared meals, delivered every Sunday throughout Central New Jersey and Eastern Pennsylvania. The varied menu changes weekly, featuring seasonal items, vegan options, and immune-boosting products.
“It's been amazing to see families enjoying my meals each week,” says Nadia.
If change seems overwhelming, Nadia’s advice is to keep it simple and focus on one meal at a time.
“Any small change will help improve your health,” she says. Here are three healthy recipes that Nadia recommends to keep you in the zone.
For more information on Nadia's meal delivery service visit nourishedbynadia.com.
Breakfast
Chia Pudding
Chia pudding is a delicious alternative to oatmeal that makes a great breakfast or post-workout snack. Chia seeds are packed with fiber, protein and Omega 3, which help reduce inflammation.
Serves: 1 serving
Prep time: 5 minutes
Ingredients
3 tbsp chia seeds
1 cup almond or soy milk
½ tbsp maple syrup or date syrup
Fruit for topping like blueberries, sliced strawberries, or raspberries
Instructions
Add chia seeds, milk, and sweetener to a mason jar or bowl. Shake or stir and let it set for at least an hour, or overnight.
If the pudding is too thin, add more chia seeds to thicken.
Add fruit of choice, toppings, and enjoy!
Lunch
Tomato Soup
Soups are an easy way to get a large number of nutrients when you’re short on time. I love this recipe for its simplicity and warmth in the cold winter months.
Ingredients:
¼ cup vegetable broth, and more if needed to sauté
1 medium yellow onion, medium dice
½ tsp Himalayan salt
2 medium garlic cloves, minced
¼-½ tsp red pepper flakes
28-ounce whole peeled tomatoes in their juices, preferably a BPA-free can or glass bottle
1 ½ cups low-sodium vegetable broth
⅓ cup raw cashews
Freshly ground black pepper, to taste
In a medium-sized pot add ¼ cup vegetable broth, heat at medium-low for about a minute. Add the sliced onions and a pinch of salt. Cook, stirring occasionally, 10-15 minutes until onions are soft but not brown. Reduce heat. Add vegetable broth or water as needed.
Add the minced garlic and red pepper flakes. Cook for 5 minutes, stirring occasionally.
Increase heat to medium. Add tomatoes to pan and cook for about 5-8 minutes until they start to soften. Use a wooden spoon to crush tomatoes.
Add 1 ½ cups vegetable broth to pan and simmer for about 15 minutes.
Remove soup from stove and cool.
Use a blender to puree the soup along with the cashews.
Return to stove, heat until warm. Add black pepper and seasonings to taste.
Dinner
Veggie Fajitas
This is a quick meal, especially if you make a big batch of the fajita seasoning to save for later. Feel free to use any vegetables that you have.
Ingredients
Fajitas:
2 cups of sliced mushrooms, any variety
3 bell peppers, sliced
Juice of 1 lime
2 tbsp vegetable broth — plus more for sautéing
Corn or flour tortillas
Seasoning:
1 tsp chili powder
½ tsp cumin
½ tsp paprika
¼ tsp onion powder
¼ tsp garlic powder
½ tsp Himalayan salt
½ tsp cayenne or black pepper
Instructions:
In a large bowl, combine fajita seasonings.
Add sliced mushrooms, bell peppers, lime juice, and vegetable broth. Marinate for 10 minutes.
Heat a large pan over medium-high heat, add ¼ cup of vegetable broth. Add marinated vegetables. Stir regularly and cook for about 5-8 minutes.
Serve with your choice of toppings in warmed tortillas.