Transform Your Table Nutrition and Wellness

07/08/2025

Come see up Thurdsay at Mast Rd Community Market from 3:30-6:30...and every purchase from any one of the amazing vendors enters you in a raffle that will be drawn at the end of the market!

This is a list of vendors for the Mast Rd Community Market at 712 Mast Rd Goffstown at Jacques Flowers 🌹. Thursday 7/10 from 3:30-630. Reminder bring a cooler if buying perishable food like fish, beef, even pastry. 🐝 KIND AND HAPPY 😃.

06/09/2025

Excited to see you all there!

The Market opens on Thursday!!

06/03/2025

🎉 The Mast Rd Community Market opens June 12th—and we’ve got something cooking!

🥣 Introducing the Shelf to Supper Recipe Pack
📘 26 real-life recipes using pantry staples + fresh, seasonal ingredients
🍽️ Quick breakfasts, simple lunches, easy dinners, and more

✨ Pre-order now to support the Market’s Meal Kit Program—your purchase helps get good food to more tables.💛

03/31/2025

Ready to give your meals and health a little extra love?
Check out these 5 superfoods that will power up your plate and nourish your body from the inside out! 💥

Here’s a peek at not only what they are but also how you can easily incorporate these nourishing foods into your everyday routine.

🥑 Avocado: This creamy, satisfying fruit is packed with healthy fats, fiber, and essential vitamins. Whether you're spreading it on toast, adding it to salads, or tossing it into a smoothie, it’s a versatile way to fuel your body with good-for-you nutrients. 💚

🌾 Quinoa: A complete protein that includes all nine essential amino acids, quinoa also brings in plenty of fiber and minerals. It’s a great swap for rice or a perfect base for salads and veggie burgers. Nourishing and delicious. 🌟

💙 Blueberries: These little berries are packed with antioxidants that support heart health and protect your body from oxidative stress. Add them to your oatmeal, blend them into smoothies, or simply enjoy them by the handful for a tasty, health-boosting snack.

🥬 Kale: The ultimate leafy green, kale is loaded with vitamins A, K, C, and minerals. It’s perfect in salads, sautéed with garlic, or even baked into crispy chips. 🍃

🍠 Ginger: A natural healer, ginger is known for its anti-inflammatory properties and digestive support. Grate it into tea, soups, or stir-fries to give your meals a zesty kick and added health benefits. 🧡

Adding these superfoods to your meals is a simple way to support your body and bring in more vibrant energy. Start exploring and see how easy it is to nourish yourself with these delicious, nutrient-packed foods! 🌟🍽️

03/18/2025

Grain Bowls: The Easiest Way to Make a Balanced, Flavor-Packed Meal! 🥗✨

No overthinking. No complicated recipes. Just real food, real flavor, and a simple formula that works every time:

🥬 Start with Greens – Fill about 2/3 of your bowl with your favorite leafy base—romaine, spinach, arugula, mixed greens, or whatever you have on hand.
🍚 Add Grains – Fill the remaining 1/3 with quinoa, black rice, wild rice, or even gluten-free pasta for a little variety.
🍗 Pick a Protein – think pre-cooked chicken, shrimp, tofu, beans, edamame, canned fish...whatever you have in your fridge.
🥕 Load Up on Veggies & Fruit – Roasted butternut squash, raw cucumbers, crisp apples… mix cooked & raw for texture and variety!
🌿 Flavor Boosters – Fresh herbs, a squeeze of citrus, a little salt & pepper—small things that make a big difference.
🥜 Add Some Crunch – Walnuts, pepitas, sesame seeds—textures are satisfying!
🥣 Drizzle on a Dressing – Hummus, yogurt, or a simple vinaigrette to bring it all together.

That's it! No need to overthink it—just mix, match, and enjoy! What’s going in your grain bowl this week? 🍽️
Let me know in the comments! ⬇️

02/28/2025

🌱🍠 Give your salad routine a boost with this Quinoa & Roasted Sweet Potato Jar Salad! It’s layered with simple, wholesome ingredients—perfect for an easy, nourishing meal anytime. 🥗

The best part? You can use whatever you have on hand—leftovers, batch-cooked staples, or prepped veggies. Because eating well shouldn’t be complicated! 👏

Sweet potatoes are not just tasty but are also high in fiber, vitamins A and C, and antioxidants.

Quinoa, a complete protein, keep, you feeling full and fueled, making it a great choice for plant-based diets.

A little prep now = a grab-and-go meal when you need it. 🥄🥬

02/25/2025

Bell peppers are one of my favorites in the kitchen—not just for the pop of color they add, but for their powerhouse nutrition! Did you know they have almost three times more vitamin C than an orange?!?! 🤯

Vitamin C is a big deal when it comes to supporting your immune system and protecting against chronic disease, but that’s not all—bell peppers are also a great source of vitamin A, which helps keep your vision sharp and your skin healthy.

The best part? They’re so easy to add to meals! Slice them up for a crunchy snack, toss them into salads, stir-fries, or soups, roast them with olive oil and spices, or stuff them with quinoa and veggies for a simple, nutrient-packed meal.

No matter how you enjoy them, bell peppers ....any color- are a delicious and easy way to boost nutrition at every meal.

Are you a bell pepper fan? What’s your favorite way to eat them? 🌶️🍴

02/19/2025

✨ Grateful for Kind Words Like These! ✨

There's nothing more rewarding than hearing how our work together has made a difference. Every client comes to me with their own unique needs, goals, and challenges—there’s no one-size-fits-all approach here. Whether you're navigating food sensitivities, working toward a healthier relationship with food, or simply trying to make mealtime easier, your plan should fit you.

If you've been trying all the things and nothing seems to stick, let’s chat. I’d love to help you find a way forward that actually works for you. Send me a message, and let’s start the conversation. 💛

02/17/2025

I’ve been having a lot of conversations lately with people who are wide awake in the middle of the night—like their internal alarm clock is going off at 2 or 3 AM. 😴

If this sounds familiar, you’re not alone. Sleep disruptions, especially around perimenopause, are incredibly common. Hormonal shifts, stress, and even what you eat can all play a role in how well (or how poorly) you sleep.

The good news? Small dietary tweaks can make a big difference in supporting better rest. Try incorporating these sleep-promoting foods into your meals:

Tryptophan-Rich Foods (helps produce serotonin & melatonin)
🦃 Turkey
🍗 Chicken
🥛 Milk
🧀 Cheese
🍦 Yogurt
🥚 Eggs
🥜 Nuts

Complex Carbohydrates (help tryptophan do its job)
🌾 Whole Grains
🫘 Beans
🥦 Vegetables
🍇 Fruits

Magnesium-Rich Foods (helps muscles relax & supports deep sleep)
🥬 Spinach
🥗 Kale
🌰 Almonds
🥜 Walnuts
🌾 Whole Grains
🌻 Seeds

Melatonin-Boosting Foods (help regulate sleep cycles)
🍒 Tart Cherries
🍇 Grapes
🥜 Walnuts
🌻 Flax Seeds

When we nourish our bodies with the right foods, we can support our sleep cycles in a natural way. Think of it as part of your overall sleep hygiene—along with managing stress, setting a consistent bedtime, and creating a relaxing nighttime routine.

If you’ve been tossing and turning, try adding some of these foods to your day and see how it impacts your sleep. Save this post for later and share it with a friend who’s been burning the midnight oil! 🌙✨

02/14/2025

Build-Your-Own Stew....Cozy, Simple, Delicious🍲✨

Stew is one of the most forgiving, cozy, and flavor-packed meals you can throw together with what you already have in your kitchen. Just follow these 6 simple steps to build a hearty, delicious stew that fits your taste, the season, and whatever’s in your pantry!

How to Build a Perfect Stew:
1️⃣ Start with a solid base – Onions, garlic, leeks, or carrots create deep, natural flavor.
2️⃣ Pick a protein – Beans, lentils, chicken, beef…whatever keeps you full and satisfied.
3️⃣ Load up on hearty veggies & grains – Root veggies, potatoes, or whole grains like barley or quinoa add texture and nutrients.
4️⃣ Add herbs & aromatics – Fresh or dried herbs (like thyme, rosemary, or bay leaves) + warming spices (paprika, cumin) = major flavor boost.
5️⃣ Choose your broth & season well – A good broth brings it all together! Taste as you go, and don’t forget a splash of acid (like lemon juice or vinegar) at the end to brighten it up.
6️⃣ Finish strong – Stir in greens, top with fresh herbs, or add a dollop of yogurt for a pop of freshness.

That’s it! No recipe, no stress—just a warm, nourishing meal made your way. 🍽️ What’s your go-to stew combo? Let me know in the comments! 👇

02/11/2025

Not All Yogurts Are Created Equal—Especially When It Comes to Protein!

How much protein does yogurt really have? Let's break it down by type:

🥄 Greek Yogurt – The protein powerhouse! Plain Greek yogurt packs around 18g of protein per cup, making it a top choice for boosting daily intake. It’s also lower in carbs, ideal for those on a lower-carb diet.

🥄 Regular Yogurt – Contains 8-10g of protein per cup, depending on the type. Low-fat and non-fat varieties fall between 7-10g, while whole milk yogurt has about 8g—still a great source of protein!

🥄 Plant-Based Yogurt – A great dairy-free option, but protein levels vary. Soy-based yogurts typically have 5g per serving, while almond and coconut yogurts offer around 2g. Always check the label to know what you're getting!

No matter your preference, there's a yogurt option to fit your protein needs!

02/10/2025

Freezer space ❄️ is prime real estate—so let’s make it count!

This savory frittata is the perfect breakfast-for-dinner dish, a meal prep lifesaver, and a total grab-and-go win. Just heat it up straight from the freezer, and you’ve got a warm, satisfying meal in minutes. ⏱

For the best results, wrap portions tightly in press-and-seal wrap, then place them in a freezer-safe container or resealable silicone bag. This keeps them fresh and ready to go without taking up too much space.
That said… this batch never even made it to the freezer. It disappeared way too fast. 😍

Who else loves a good breakfast-for-dinner meal? 🙋‍♀️