Derry Chiropractic

03/27/2026

A stronger protein option oatmeal.

Feel free to substitute your favorite seeds.

STRAWBERRY PROTEIN OATMEAL WITH SEEDS

Ingredients:

1 cup Unsweetened Almond Milk (plus more if needed)
1/2 cup Gluten-free Oats (rolled)
1/2 cup Frozen Organic Strawberries (thawed, chopped)
1/4 cup Vanilla Protein Powder
1 tsp Chia Seeds
2 tbsp Pumpkin Seeds
1/2 oz Dark Chocolate (chopped)

Instructions:

1. In a saucepan, bring the milk to a boil. Add the oats and reduce the heat to a steady simmer. Cook, stirring occasionally, for six to eight minutes until the oats are tender and most of the milk is absorbed. Add the thawed strawberries halfway through.

2. Add the protein powder and chia seeds and mix until well combined. Add a splash of water or additional milk if needed to reach the desired consistency.

3. Transfer the cooked oats to a bowl. Top with the pumpkin seeds and dark chocolate. Enjoy!

03/26/2026

03/25/2026

03/23/2026

There’s a moment with eating consistently.

It’s when someone is still trying to lose weight, but the way they are doing it hasn’t changed – even though they have.

Not because they’re doing something wrong.

But because changing course can feel like giving something up.

What often gets missed is this part: What is the best way for YOU to eat consistently.

Before you push again with shifting when you eat, it can be worth asking a different question:

What would make this feel more supported – not more focused?

03/20/2026

A complete meal to enjoy. You can add a favorite starch such as whole grain rice.

Feel free to substitute your favorite fish.

PAN SEARED HADDOCK WITH GREEN BEANS

Ingredients:

2 cups Green Beans (trimmed)
2 Haddock Fillets (patted dry)
1 tsp Oregano (dried)
1/2 tsp Thyme (fresh)
Sea Salt & Black Pepper (to taste)
1 tbsp clean Avocado oil or Coconut oil

Instructions:

1. Put the beans in a steamer basket over boiling water and cover. Steam for five to six minutes or until tender.

2. Meanwhile, season the fish with oregano, thyme, salt, and pepper. Heat the oil in a pan over medium heat. Pan-fry the fish for three to four minutes per side or until it flakes with a fork.

3. Divide the cooked fish and green beans evenly between plates. Enjoy!

03/16/2026

Our office is closed today and tomorrow March 17. We will reopen on Wednesday, March 18 at 9a.m.

03/13/2026

A great after school snack or grab and go for Spring Break.

Feel free to substitute any favorite berry such as strawberries or raspberries.

BLUEBERRY BANANA OAT BARS

Ingredients:

2 cups Frozen Organic Blueberries
1/4 cup Raw Local Honey (divided)
3 tbsp Chia Seeds
2 Bananas (medium, ripe)
1/2 cup Cashew Butter (smooth)
2 1/2 cups Gluten-free Oats (rolled, divided)
1 tsp Coconut Oil

Instructions:

1. In a saucepan over low heat, combine the frozen berries and half of the honey.

2. Simmer for eight to 10 minutes, stirring occasionally until it starts to thicken. Stir in the chia seeds and simmer for another four to five minutes. Remove from the heat and let cool for five minutes. It will thicken more as it cools.

3. Preheat the oven to 350ºF (175ºC). Line a baking dish with parchment paper.

4. In a large bowl, mash the banana until smooth. Add the remaining honey and the cashew butter. Add 4/5 of the oats and mix until well combined. Reserve the remaining oats for topping later.

5. Pour the oat and banana mixture into the baking dish and press it into an even layer. Spread the mixed berry compote over the top.

6. Add the oil to the reserved oat mixture. Use your hands to crumble it, then sprinkle it on top of the berry compote.

7. Bake for 17 to 18 minutes until the top is slightly golden. Let cool for five minutes before cutting evenly into bars. Enjoy!

03/13/2026

Please note our office is closed this Monday, March 16 and Tuesday, March 17. We will reopen on Wednesday, March 18 at 9a.m.