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Spring Veggie Whole Grain Salad

Spring Veggie Whole Grain Salad

Salad: 1 bunch asparagus, ends trimmed and cut into 1 inch pieces 1 cup fresh or frozen peas 4 cups baby arugula 1 jar or can of artichoke hearts, drained, rinsed and quartered 1 can chickpeas, rinsed and drained 1 cup cooked whole grain: kamut is pictured in this photo, other options are farro, short grain brown rice, quinoa, amaranth or bulgur wheat
Dressing: 4 tablespoons olive oil 2 tablespoons chopped fresh herbs (parsley, rosemary, basil) 1/4 tsp Dijon mustard zest of one lemon (I always use organic lemons when using the zest in a recipe) Juice of one lemon 1/4 tsp each sea salt and pepper or to taste
Blanch asparagus in hot water for 2-3 minutes, add peas to hot water for 2 minutes if you are using frozen peas. After heating,place asparagus and peas in a bowl of ice water while you assemble the salad.Place the remaining salad ingredients in a large bowl.Drain asparagus and peas and add to salad.Make salad dressing and add to salad, toss and serve …
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14 Day Cleanse starts April 6th

Lose 10 pounds before the Spring finally arrives! This weight loss kick-start and cleanse that will leave you feeling more energized and ready to take on the Spring with gusto.


If you have always wanted to try a cleanse and want to lose weight while learning how to eat a cleansing, healthful plant based diet even while enjoying a busy lifestyle… then this cleanse is for you! The Whole Health CLEANSE 14 Day Program was launched by Dr. Tracy in 2013 and patients have completed the program successfully losing 5-12 pounds in 2 weeks. This year, Dr. Tracy is starting the Whole Health Cleanse program with a group Kick-Off class, Saturday April 6, 2019. The Whole Health CLEANSE complete program is offered for $199 and includes: 2 Hour Kick-Off class with Dr. Tracy to review the principles of lifestyle detoxification, plant based diets, cleansing and healthy weight loss. Learn to make any adjustments necessary for your unique nutritional needs and goals. Review how to use detoxification protein sha…

Power Up your 2019 with these Power Bowl Recipes

~ POWER BOWL RECIPES ~ Plant Based Power Bowls are a great way to use up leftovers or make a full week's meals by preparing the ingredients separately then mixing and matching them throughout the week.
I recommend making 2 grains, 2 sauces, having lots of chopped raw veggies and spinach/kale/cabbage as well having 2 proteins (beans, tofu, hummus) on hand to get a week's worth of meals.


To make a balanced plant-based power bowl, mix items from each column and top with sauce. ½ cup 1 cup 1 cup ¼ - ½ cup Toppings Cooked Brown Rice Shredded carrots Roasted broccoli or cauliflower Edamame beans

SECRETS of Sleep Webinar

One out of every three adults has trouble sleeping, are you one of them? Join me online, as I will explain the connection between nutrition, lifestyle, habits, and hormones with a great night's sleep. She'll teach you how to naturally and effortlessly enjoy sleep by using my SECRETS of Sleep method.

Wednesday November 7, 2018
11:00am- Noon EST

Follow this link to Sign up
https://www.eventbrite.com/e/the-secrets-of-sleep-with-amanda-tracy-tickets-48333449649

Autumn Chili

As the nights become cooler and leaves begin to change colors (and Starbucks lets their Pumpkin Spice loose...) you may be craving something hearty for dinner. This is a quick, mild chili to satisfy those cravings. To keep it simple, the variety of veggies in this dish is meager but when I've had other items on hand and more time for chopping... I've made this with sweet potato, carrots, broccoli or cauliflower instead of bell peppers and it come out nice.


Autumn Chili 1 tsp olive oil 1 onion, chopped 2 garlic cloves, minced 2 cups bell pepper. chopped 28 oz diced tomatoes and their juices two 15oz cans of beans, drained and rinsed or 3 1/2 cups cooked beans 1/2 cup pumpkin puree 1 1/2 tablespoons chili powder 1/4 - 1/2 tsp smoked paprika, depending on how much smoky flavor you desire 1/4 tsp paprika 1 tsp cinnamon 1 tsp pumpkin pie spice* 1 tsp sea salt 1 tsp dried oregano dash of cayenne pepper for a mild chili (1/2 tsp for a spicy chili)
*The Pumpkin Pie Spice mix I make is: 3…

Beat the Heat with Matcha Lemonade

Matcha Lemonade
2 cups water Zest of 1 lemon 1 lemon, peeled and seeded 2 tablespoons agave nectar or maple syrup 1-2 tsp matcha powder 1 cup ice cubes


Place all ingredients in a high speed blender and blend until frothy.
Use 1 or 2 teaspoons matcha powder, depending on your taste preferences.

Matcha is a superpowered green tea aiding in detox, hormone balance and reduces inflammation.

Tropical Coconut Lime Dairy Free “Yogurt”

Tropical Coconut Lime Dairy Free “Yogurt” 

2 cups young coconut meat ½ cup water or coconut milk Zest of 2 limes Juice of 1 lime 1 tablespoon maple syrup Contents of 2 probiotic capsules
If you purchased frozen young coconut meat, let it defrost in the refrigerator overnight. Add all ingredients to a food processor or high speed blender and blend until smooth. The mixture will be thicker than milk based yogurt but thinner than Greek yogurt, it will firm up over a few days in the refrigerator.
Young coconut meat is an excellent source of fiber and live enzymes. Because of the fiber content, this “yogurt” is filling, try a small serving (1/3 cup) at first. Top with fresh berries, ground flax seeds, hemp hearts, ground ginger, or fresh mint.