Vegan Veggie Love Muffins

Tired of eating vegetables the ordinary way? Switch it up with these vegan veggie muffins. You can make this recipe all your own by using other natural sweet produce of your choosing. Let’s get creative!

Call us today for more inspiration on how you can live a healthier lifestyle. Natural Healing Care Center – 520-323-0069 Continue reading “Vegan Veggie Love Muffins”

Quinoa Salad with Lemon-Shallot Dressing Recipe

Oprah knows best! For more healthy recipes and wellness tips call Natural Healing Care Center today to set up a time to speak to one of our nutritionists – 520-323-0069

“This quinoa salad is delicious with Marcona almonds, but I sometimes substitute toasted pine nuts, because everything tastes better with toasted pine nuts!” —Oprah Winfrey

Serves 4


  • 1 cup quinoa, preferably multicolored, rinsed and drained (if necessary)
  • ¼ cup minced shallots (from 1 to 2 large shallots)
  • ¼ cup white balsamic vinegar
  • 1 Tbsp. Dijon mustard
  • 2 garlic cloves, minced
  • Finely grated zest and 2 Tbsp. juice from 1 lemon
  • ½ tsp. kosher salt
  • Ƅ tsp. ground black pepper
  • ⅛ tsp. cayenne pepper
  • ¼ cup extra-virgin olive oil
  • 1 large orange
  • 4 hearts of palm (from one 14-ounce can), drained and thinly sliced
  • 1 ripe mango, peeled, pitted and chopped
  • ½ English cucumber, thinly sliced into half moons
  • ½ cup Marcona almonds or toasted pine nuts


    Active time: 30 minutes
    Total time: 1 hour

    In a medium pot, bring 2 cups water to a boil. Add quinoa, cover, reduce heat to medium-low and simmer until liquid is absorbed, 15 to 20 minutes. Remove from heat and set aside, covered, for 5 minutes more. Uncover, fluff with a fork and spread out on a baking sheet or large platter to let cool.

    Meanwhile, in a medium bowl, whisk together shallots, vinegar, mustard, garlic, lemon zest and juice, salt black pepper and cayenne. Whisk in oil.

    Zest orange into a large bowl. Using a paring knife, cut and discard peel and pith from orange. Cut between membranes to release segments; roughly chop and add to bowl with zest. Add cooled quinoa, hearts of palm, mango, cucumber and almonds. Toss gently to combine. Drizzle vinaigrette on top and toss again to coat. Serve immediately

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Roasted Asparagus

Serves 4

Invite spring to your table with this simple side dish. The recipe easily doubles for company; just make sure the asparagus spears are not crowded on the baking sheet.

  • 1 bunch asparagus (about 1 pound)
  • 1 tablespoon lemon juice or white wine vinegar
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons chopped mixed fresh herbs, such as parsley, thyme and mint
  • pinch fine sea salt

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12 Brilliant Meal Prep Ideas to Free Up Your Time

12 Brilliant Meal Prep Ideas to Free Up Your Time

When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.

Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. (Leaving you with more time to squeeze in your daily workout!) And hey, you’ll save money while you’re at it.

Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware (we’re loving these leak-proof options) and get started.

12 Meal Prep Ideas to Try Now

How to Meal Prep Chicken

1. Season meat three ways using just one pan.
If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook Continue reading “12 Brilliant Meal Prep Ideas to Free Up Your Time”

6 Easy Meatless Meals for People Who Can’t Cook

Is your oven being used as a storage bin? Do you set off the fire alarm every time you cook? Maybe you just don’t have time to prepare a healthy meal every night.

It’s okay; you don’t need to be a master chef to make food that’s both nourishing and delicious. We can work with you and your dietary needs, call us at Natural Healing Care Center and we can help you create meal plans that will work with your needs and lifestyle. Give us a call today! 520-323-0069

Make Meatless Monday last

Meatless Monday is a popular trend worldwide thanks to a mounting body of evidence on the health benefits of plant-based eating. Cutting down on meat can help save:

The planet

Your bank account: Plant proteins like beans and soy are cheaper than meat

Your health: Red meat can increase your cholesterol and raise your risk of heart disease and colon cancer

In fact, a 2013 analysis of numerous studies found that the biggest meat eaters were 29% more likely to die early than those who ate the least amount of meat. So don’t stop after Monday — eating plant-based meals more often may help you live longer.

Cooking hacks for easy meatless meals

These simple tricks can make meatless meal prep a breeze:

Try different kitchen gadgets because they make preparing vegetables super easy. Garlic press, food processor, and a spiralizer, which shreds veggies like zucchini into long, thin strips.

Add beans to pastas, soups, and salads for an easy protein boost.

Invest in a four ingredient plant-based cookbook.
Continue reading “6 Easy Meatless Meals for People Who Can’t Cook”

Find The Fruit In Season By Month

Here is a great guide on what fruit is in season when! Call Natural Healing Care Center today to talk to one of our naturopathic doctors about maintaining a healthy diet. 520-323-0069.

All Year Fruits

colorful fruits in season

January  –   December
Apricots, Dried
Cranberries, Dried

Vegan: Creamy Artichoke Spinach Dip

Make this delicious Vegan dip for your New Years Eve party! Your guests won’t know the difference!

  • 3/4 cup raw cashews (unsoaked)
  • 3/4 cup plain unsweetened non-dairy milk (I like almond or soy, but your choice)
  • 2 1/2 – 3 tbsp freshly squeezed lemon juice
  • 1-2 medium-large cloves garlic (use less/more to taste)
  • 3/4 tsp sea salt
  • 1/2 tsp dry (ground) mustard
  • freshly ground black pepper to taste
  • 2 cups frozen artichoke hearts, partially thawed (helps for pulsing in blender)
  • 2 cups (loosely packed) spinach leave

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Vegan Chocolate Covered Espresso Bean Cookies

Chocolate Covered Espresso Bean Cookies


  • 3/4 cup espresso beans
  • 10-12 oz. bag vegan chocolate chips (I used Enjoy Life ), divided
  • 2 tbsp. ground flax seeds
  • 1/4 cup water
  • 2 1/4 cups spelt or all purpose flour
  • 1 tsp. baking soda
  • 1 tsp. salt
  • 1 tsp. ground cinnamon
  • 1 cup vegan margarine at room temperature
  • 3/4 cup sugar
  • 3/4 cup brown sugar
  • 1 tsp. vanilla extract
  • 1 cup chopped walnuts

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Whole roasted cauliflower

For a vegan alternative to a classic roast, this spiced, roasted cauliflower is just the ticket!



  • 4 cloves of garlic
  • 1 teaspoon smoked paprika
  • ½ a small bunch of fresh thyme
  • olive oil
  • sea salt
  • freshly ground black pepper
  • 1 lemon , zest and juice of
  • 1 large cauliflower , (1kg) with outer leaves left on
  • 4 tablespoons dry sherry
  • 1 x 400 g tin of plum tomatoes
  • 40 g flaked almonds
  • ½ a bunch of fresh flat-leaf parsley
  • extra virgin olive oil

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