DASH Wellness

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🍅 Made the biggest batch of Veggie Pasta Sauce tonight - so much leftover to freeze or give to friends/family! Easy and ...
03/22/2023

🍅 Made the biggest batch of Veggie Pasta Sauce tonight - so much leftover to freeze or give to friends/family!

Easy and quick recipe:
- Cut up finely as many veggies as you want (for an even quicker process throw them in the food processor or vitamix)
- Heat oil, minced garlic and 2 tsp of Italian spices then throw in all the veggies and cook for 20 minutes
- If adding ground meat - cook in separate pot at same time (remove any fat/grease once meat is cooked)
- Add 2 28 oz cans of crushed tomatoes, 1-3 tbsp of tomato paste and any/all of the following as sweet/spicy options: honey/agave/syrup, chicken or veg stock (250-500 ml), chilli flakes
- Add the cooked meat if using
- Add any fresh herbs you want
- Stir and simmer for 20-90 minutes

This makes a nice chunky sauce which I prefer, however if you prefer more liquified you can zap the sauce in your vitamix/blender in bunches once cooled down!

So easy, so fresh, so clean ! Can use as pasta sauce, homemade pizza sauce, or just plain eat on it’s own!!

Try it out and let me know !!

Love is …. when he orders and enjoys the vegan cheese nachos for his baby mama 💘
03/02/2023

Love is …. when he orders and enjoys the vegan cheese nachos for his baby mama 💘


Fresh cherries from  sourced from local growers 🍒 🍒 Cherries are one of my fave under-rated superfoods ! These little pu...
08/16/2022

Fresh cherries from sourced from local growers 🍒 🍒

Cherries are one of my fave under-rated superfoods !

These little puppies are chalked full of a compound called anthocyanins, which scientists believe benefit the body in many ways, particularly:

✨ As an anti-inflammatory (especially exercise-induced inflammation … great for recovery)
- Pain relief
- Lowering of systolic blood pressure
- Effective against gout (lowers uric acid)
- Improves sleep (knock back these suckers before bed and tell me how you sleep …. Honest!!)
- Mood and stress balance

This all contributes to a boost in your overall health - especially that of your heart ♥️

Food is Medicine Friends 💥

Apple, Carrot, Lemon, Ginger home-made Juice !!  Perfect start to the Day 🍎 🍋 🥕✨ Morning cuddles with 🐶 ✨ Meditation, Jo...
08/13/2022

Apple, Carrot, Lemon, Ginger home-made Juice !! Perfect start to the Day 🍎 🍋 🥕

✨ Morning cuddles with 🐶 ✨ Meditation, Journey to the Heart, 5 Minute Journal ✨ Water ✨ Fresh whole foods ✨ More water ✨ Movement ✨

Morning and Night-time routines are like book-ending your day - keeping you sturdy, aligned and strong throughout!!Experiment with what works for you and keep choosing you - today and everyday ❤️

Simple every day changes lead to big long-term results. It’s about progress, not perfection!

Happy Saturday Friends 😘

Newest Flames Fan arriving December 7th, 2022 ❤️🔥🤰
07/10/2022

Newest Flames Fan arriving December 7th, 2022 ❤️🔥🤰

Superfood Breakfast:  Deconstructed Smoothie Bowl ❤️Same quick and easy assembly, same nutrients - different tastes and ...
05/22/2022

Superfood Breakfast:
Deconstructed Smoothie Bowl ❤️

Same quick and easy assembly, same nutrients - different tastes and texture !!

- yogurt
- all natural PB
- homemade oat granola
- nuts and seeds
- berries

Add anything you would add to your smoothies 🤤

Is it even Sunday if you don’t   ?!?My fave prep combo - so easy, so quick, so yummy, so healthy! Boom 💥 Broccoli 🥦 Swee...
02/28/2022

Is it even Sunday if you don’t ?!?

My fave prep combo - so easy, so quick, so yummy, so healthy! Boom 💥

Broccoli 🥦
Sweet Potato 🍠
Chicken 🐔

A few days of lunches here !

Kick this week in the balls frenzzz ❤️

Get Deliberate - Get Inspired - Get Going !!






A little   for ya ❤️It’s about progress - not perfection ! There’s no better time than today !Where is your health and n...
02/22/2022

A little for ya ❤️

It’s about progress - not perfection !

There’s no better time than today !

Where is your health and nutrition mindset at today ?!
Take some time today to set intentional and realistic goals for what you want your day and week to look like - small steps turn in to big results !

Get Deliberate - Get Inspired - Get Going 💥

Literally gets me every time ! So many easy and quick ways to keep you healthy and feeling oh so good 🌱 🔥💥Whipped this u...
02/10/2022

Literally gets me every time ! So many easy and quick ways to keep you healthy and feeling oh so good 🌱 🔥💥

Whipped this up in just a few minutes with veggies that needed to be used up in the fridge! One hour to spare post day job - put the quinoa and chicken on to cook - got the pup out for a 15 minute run while those cooked - chopped veg - mixed all in bowl and then plated - mindfully ate for 5-10 mins - changed - she gone ! 💨 💨 💨

Busy is a choice! You and your health don’t have to suffer … choose you!

RECIPE:
- half cup cooked quinoa
- finely chopped broccoli
- chopped mini cucumber
- cherry tomatoes
- parsley
- dill
- avocado
- pumpkin seeds
- s&p to taste
- shallot champagne vinaigrette
- pulled chicken (not shown) / vegan protein source of your choice

VOILA ✨

Carrot Butternut Squash Soup - topped with chopped Radish, H**p Seeds and Broccoli Micro-Greens 👊The most perfect nutrie...
02/02/2022

Carrot Butternut Squash Soup - topped with chopped Radish, H**p Seeds and Broccoli Micro-Greens 👊

The most perfect nutrient packed warm li’l hug on these cold winter days !!

DM if you’d like recipe and more !

Breakfast, Snack, Dessert ….. options are endless with this one !So easy and quick! Voila ❤️Vanilla Cinnamon Chia Puddin...
01/27/2022

Breakfast, Snack, Dessert ….. options are endless with this one !

So easy and quick! Voila ❤️

Vanilla Cinnamon Chia Pudding
(2-4 Servings)

1) In a larger mason jar combine
- 2 cups milk alternative of your choice (or regular milk if that’s your thing) - BIG oat milk gurl over here 👈
- 1/2 cup Chia seeds (Costco has the best big organic bag!)
- Dash of Vanilla
- 2-4 dashes of Cinnamon
- Liquid Stevia to taste (5 drops or so)

2) Cap your jar and Shake Shake Shake!

3) Place in refrigerator and Shake Shake Shake again after 30 minutes and place back in fridge

4) Should be ready after a couple of hours; the chia seeds will have soaked up most of the liquid and your pudding will be ready! (I usually make at night and it’s a quick breakfast for me in the AM)

5) Top with whatever fruit (berries, apple, etc.) and further nuts/seeds you like (pumpkin, h**p, etc.)

Enjoy Friends!

✨ Be true to yourself, help others, make love and friendship a fine art, drink deeply from the cups that nourish your mi...
01/20/2022

✨ Be true to yourself, help others, make love and friendship a fine art, drink deeply from the cups that nourish your mind, body and soul, practice gratitude for all that blesses you, and take kindly to the counsel of each passing day ….. make each day your masterpiece ✨

Get Deliberate - Get Inspired - Get Going !!

❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️

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Calgary, AB

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