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Whole Foods Recipes - Getting Started

From my article on January 23, I shared a few meal suggestions to explore eating whole foods. When we eat foods from the earth, we are giving our bodies natural nourishment, full of macro- and micro-nutrients, all of which contribute to the complex functions of life within us. At the end of the article, you will find the breakdown of all the health benefits for each food featured here.

I hope you’ll play with whole food cooking on your own! Your body and health will thank you!! To get started, here are some of the recipes for the meals I shared previously.

DELECTABLE BREAKFAST – makes 1 serving – 10-minute recipe


1-2 free range hen eggs 3/4 tsp extra virgin olive oil (EVOO) Salt/pepper to taste Pinch of dried or freshly chopped organic parsley 1 cup rinsed and torn organic spring greens or red leaf lettuce 1/2 tbsp Bragg’s Organic apple cider vinaigrette

1/2 cup rinsed organic blueberries 1 rinsed organic pear



Enjoy this delicious, flavorful and healthy breakfast! You’ll love this filling start to your day!

SIMPLY DELISH LUNCH or DINNER – makes 2-3 servings – 30-minute recipe


1 lb free-range organic chicken breast(s) 3 tbsp extra virgin olive oil (EVOO) Salt/pepper to taste 2 tbsp organic granulated garlic 1 cup organic brown basmati rice (to be prepared in rice cooker) OR 1 packet of Good & Gather Organic Brown Basmati quick cook rice 8-10 oz fresh organic spinach 3 cloves of fresh organic garlic, peeled and crushed or diced 1 organic lemon, cut in half, seeds removed



Your simple and flavorful meal is ready to enjoy!

Here are just some of the health benefits from these foods:

Egg(s) – Omega 3 fatty acids (cell growth), Raise HDL (good) cholesterol, Contain all amino acids

EVOO – Rich in antioxidants (support immune health & reduce cancer risk), Vitamins E & K

Leafy greens – Contain folate (cell growth), potassium (heart health), fiber (digestion)

Parsley – Vitamin K (bone health), Vitamin C (immune support), lutein (eye health)

Apple cider vinegar – Aids with slow digestion to reduce bloating **use sparingly

Blueberries – KING of antioxidants with high anthocyanidins for heart health, low glycemic index Pear – Excellent soluble fiber (gut health broom*), low glycemic index (blood sugar), potassium

Free range chicken – Excellent protein for cellular building, antibiotic-free, no added hormones

Brown basmati rice – Whole grain (lowers heart disease), fiber (aids constipation), B vitamins

Garlic – Boosts immune health (natural cold remedy), aids heart health, supports brain health

Spinach – Rich in iron (red blood cell production) for energy, lutein (eye health), Vitamin K

Lemon (with spinach) – Vitamin C (immune support) which boosts absorption of iron in spinach

Cooking healthily doesn't need to be daunting! More recipes using whole foods will be featured here, and be sure to SUBSCRIBE for even more health tips and cooking ideas, exclusively for Subscribers and Site Members. Restoring health & wellness in your life IS possible!

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