NutriHealth MA

01/01/2026

Italian Grilled Chicken with Salsa Verde

4-6 pieces of skin-on, bone-in chicken breasts
Himalayan sea salt and pepper to taste

Italian-Style Salsa Verde:
1 cup Italian parsley (packed, tender stems ok) feel free to sub part basil
2 garlic cloves
1/8 cup lemon juice
2 tsp lemon zest
1/3 cup olive oil plus more for cooking
1/4 teaspoon Himalayan sea salt and pepper, or to taste

Tuscan Tomato Salad:
2 lbs heirloom tomatoes
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar, no sugar added
Himalayan sea salt and pepper to taste
Scattering of herbs (optional)

1. Preheat grill to medium-low heat.

2. Pat dry and chicken generously with salt and pepper on all sides.

3. Grill the chicken, skin side down, letting the skin slowly cook and get crisp. If the grill is too hot, the fat will melt, drip and flare up, so low heat is best here, rotating as necessary.

4. Grill until good grill marks appear and skin is crisp, then turn chicken over and grill for a few minutes, until cooked through. 160F for breasts.

5. While chicken is grilling, make the Italian Salsa Verde. Place all the ingredients except the oil in a food processor and pulse repeatedly, about 15 times, until finely chopped. Stream in the oil and pulse a few times more. Place in a bowl and set aside.

6. To make the tomato salad, slice assorted ripe, room-temperature tomatoes and place on a platter. Drizzle with good olive oil, balsamic vinegar, salt and pepper. Scatter with fresh herbs for color.

7. Divide chicken and tomato salad among plates, spoon a little salsa verde over the top.
Enjoy!

*Reference your nutrition guide for serving sizes*

12/31/2025

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12/31/2025

What Is Mindfulness? Benefits, How to Practice, and More

Mindfulness involves grounding yourself in the present and being aware of your thoughts and feelings. Learn more about how it may help you.

12/31/2025

Bolognese Sauce Recipe

1 1/4 pounds ground meat- turkey, beef or a mix
1 large onion - diced
6–8 cloves garlic - rough chopped
8 ounces mushrooms- sliced
2 celery stalks – diced
1 3/4 teaspoons Himalayan sea salt, more to taste!
1 teaspoon cracked pepper
1 tablespoon dried oregano
1/4 teaspoon chili flakes
1/4 teaspoon ground nutmeg (optional)
1 teaspoon fennel seeds
3 tablespoons tomato paste
1 1/4 cup chicken or beef broth
28-ounce can whole peeled tomatoes (or use crushed or diced)
1 bay leaf
Garnish: Fresh basil ribbons or chopped parsley

1. In a very large dutch oven ( medium-high heat) or saute function of a slow cooker, saute the ground turkey/beef and onion in the olive oil, for 7-9 minutes until lightly browned. If there is a lot of liquid, drain.

2. Add the garlic, celery and mushrooms. Continue sauteing and stirring cooking the veggies until tender, about 5 minutes.

3. Add all the spices and salt.

4. Make a well in the pan and add tomato paste, saute it for 1-2 minutes, which will give the sauce depth. Mix it all together then add the broth, scraping up all the brown bits.

5. Let simmer on medium heat until wine is reduced by half, about 5 minutes. Add the can of tomatoes and their juice, breaking them up with the metal spatula. Toss in a bay leaf.

6. Place this in a slow cooker on its lowest setting for 6 hours (or medium heat for 3 hours). Adjust seasonings, add more salt to taste, discard bay leaf.

7. Alternately you can continue to simmer in the dutch oven on the stove, covered, for 1-2 hours, on lowest heat, adding chicken stock if necessary (if it gets too dry) or uncovering, and cooking off liquid, if it seems too liquidy. Taste, adjust salt to your liking.

8. Serve over roasted spaghetti squash, sprinkled with fresh basil or Italian parsley.

*Reference your nutrition guide for serving sizes*

12/30/2025

✨ A Gentle Reminder for a Calmer, Brighter Holiday Season ✨

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💛 The holidays are a gift, and I welcome their magic with an open heart.
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12/30/2025

Grilled Salmon Salad with Avocado Cucumber Salsa

Mexican Spiced Salmon:
4 x 6 oz salmon filets
1 teaspoon Himalayan sea salt
½ teaspoon pepper
2 teaspoons cumin
2 teaspoons chili powder
Lime for garnish

Avocado Salsa:
1 avocado (ripe, but slightly firm) diced
1 cup diced cucumber
½ jalapeno, finely chopped
¼ cup chopped cilantro
1 lime - juice and zest
2-3 teaspoons extra virgin olive oil
½ teaspoon Himalayan sea salt

1. Preheat the grill to medium.

2. In a small bowl, make the spice rub - mix salt, pepper, chili powder and cumin. Rub all sides of salmon with the spice rub.

3. Make the salsa. Mix all ingredients except avocado in a medium bowl. Gently fold in avocado last so it stays in tact, and don’t over mix, you don’t want it mushy.

4. Grill salmon over medium heat on a well-greased grill, a few minutes on each side until desired doneness, preferable medium or medium rare. A thin metal spatula is best here to turn. Squeeze with a little lime juice.

5. Assemble: Place salmon on plate, then spoon the avacado salsa over top. Serve with lime wedges and cilantro sprigs.

*Reference your nutrition guide for serving sizes*

12/29/2025

🎁✨ Stay on Track This Holiday Season! ✨🎁

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12/29/2025

A study that was controlled looked at the electrical activity between those people’s brains who practiced mindful meditation, and those people’s brains who didn’t. The people who meditated showed changes in activities relating to areas like positive thinking and optimism.

"There is always a deeper level to who you are waiting to be unveiled. All you have to do is get quiet and still and listen to hear the part of you that is under the mask waiting for you to find it."

12/28/2025

Grilled Zucchini

1 1/2 lbs zucchini (or summer squash)
2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced (or 2 teaspoons granulated garlic)
2 tablespoons zaatar spice (mix 1 teaspoon of each: cumin, coriander, dried thyme, sumac, and sesame seeds. Add ¼ teaspoon Himalayan sea salt)
1/2 teaspoon Himalayan sea salt, more to taste
1/2 teaspoon pepper
Pinch red pepper flakes
One lemon
2 tablespoons fresh herbs for garnish: Italian parsley, cilantro, mint, dill, or basil.

1. Preheat grill to medium-high. Clean and grease grill grates.

2. Slice the zucchini into 1/3-inch thick slices and place in a large bowl. Drizzle with olive oil and mix to coat well.

3. Add the garlic, salt, pepper, red pepper flakes and zaatar spice, and toss to combine until each piece is well coated.

4. Place zucchini slices on the hot grill using tongs. Close the lid and give a good sear, about 3-4 minutes. When there are good grill marks, turn them over, cover, and grill for 3-4 more minutes.

5. Continue grilling until slightly bendy and translucent - be careful not to overcook. Place back in the bowl, add a little squeeze of lemon and adjust salt to taste. Scatter with fresh herbs and serve immediately.

*Reference your nutrition guide for serving sizes*

12/27/2025

12/26/2025

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12/26/2025

Baked Haddock

1 lb Haddock (or other white fish like cod, halibut)
1 1/2 tablespoon extra virgin olive oil
3 cloves garlic-minced
Lemon zest from one lemon
1/2 teaspoon Himalayan sea salt
1/4 teaspoon cracked pepper
1 tablespoon thyme
1/2 of a sweet onion - thinly sliced
Pinch Himalayan sea salt and pepper
Juice of one lemon
1 teaspoon extra virgin olive oil
1 fennel bulb - very thinly sliced
1 1/2 lbs cherry, grape or baby heirloom tomatoes
Garnish with Thyme Sprigs

1. Preheat oven to 400F

2. Cut fish into 6-8 pieces. In a medium bowl, mix oil, garlic, salt, pepper, thyme and lemon zest. Toss with fish, set aside.

3. In a lightly oiled baking dish, place onion slices on the bottom. Scatter sliced fennel over top. Drizzle with 1 teaspoon olive oil, lemon juice from ½ a lemon, and sprinkle with a generous 3 finger pinch of salt and pepper. Top with tomatoes.

4. Place in the oven for 30-35 minutes, giving a good shake, halfway through. Place the white fish overtop, nestling among the tomatoes. Drizzle any left over marinade over the fish and tomatoes. Place back in the oven and cook 7-8 minutes or until fish cooks to desired done-ness.

5. Remove from oven. Squeeze with remaining ½ lemon, scatter with thyme and serve.

*Reference your nutrition guide for serving sizes*