NutriHealth MA

08/27/2026

Butternut Squash Chicken Chili

1.5 lbs boneless skinless chicken breasts cooked and shredded
2 tbsp butter or avocado oil
1 medium butternut squash cut into 3/4” cubes (about 4 cups)
Himalayan sea salt and black pepper
1 small yellow onion diced
4 cloves garlic minced
1 red bell pepper diced
1 green bell pepper diced
2 tbsp fresh jalapeños finely chopped
2 tsp cumin
1 tsp oregano
3/4 tsp chili powder
1/4 tsp chipotle chili powder
4 oz can diced green chiles
3 cups chicken bone broth
1 tbsp fresh minced cilantro
1 tbsp fresh lime juice
2 tbsp nutritional yeast optional
Himalayan sea salt and black pepper to taste
Garnish: avocado slices, cilantro

1. If your chicken needs to be cooked and shredded, do this first and set aside. Prepare all ingredients before beginning.

2. Heat a large dutch oven over medium heat and add the butter or oil. Add the butternut squash and sprinkle all over with sea salt and pepper. Sauté, stirring occasionally for about 5 minutes, until just beginning to brown and soften.

3. Add in the diced onion and sauté for about a minute until translucent. Then, add in the garlic, peppers, jalapeño and spices, stir and sauté for 3 minutes, until fragrant and softened.

4. Add in the green chilis, and broth , stir and bring to a boil. Stir in the shredded chicken, nutritional yeast cilantro and lime juice and allow to simmer for 5 minutes. Season with salt and pepper as desired. Serve with sliced avocado, additional cilantro and sliced jalapeño if desired. Enjoy!

*Reference your nutrition guide for serving sizes*

08/26/2026

📚 Back-to-school isn't just for the kids.

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08/26/2026

How to Recharge Your Mind and Body When You Feel Drained

Making small adjustments to your lifestyle can help you recharge emotionally, mentally, and physically. Learn more about things to try.

08/26/2026

One Skillet Dijon Salmon

Salmon:
1-2 tablespoons avocado oil or butter
5-6 salmon fillets skin on (or off if you prefer)
Himalayan sea salt and freshly ground black pepper to taste
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp smoked paprika

Sauce:
1 Tbsp butter or avocado oil
3 cloves garlic minced
1/3 cup chicken bone broth
1 14 oz can full fat coconut milk
3 tablespoons Dijon mustard
1 Tbsp fresh lemon juice
1 Tbsp nutritional yeast optional
Himalayan sea salt and black pepper to taste
2 tsp dried chives
2 cups fresh chopped spinach or other greens
Chopped parsley and sliced lemon for garnish
Sautéed cauliflower rice to serve

1. Pat the salmon dry with paper towel and season all over with salt, pepper, garlic powder, onion powder, and smoked paprika.

2. Heat the oil or ghee in a large non-stick skillet over medium-high heat. Once the oil is sizzling hot, place the salmon skin side down (if you chose skin) and cook about 3 minutes on each side, adjusting to preference and thickness.

3. Once cooked, remove the salmon from the skillet and set aside. Leave the juices in the skillet to cook the sauce.

4. Return to medium heat and add the remaining butter or avocado oil for the sauce. Sauté the garlic until fragrant (about 30 seconds), then pour in the broth or wine. Allow the liquid to reduce by half and stir to scrape browned bits from the bottom of the pan.

5. Whisk the tapioca into the coconut milk and stir the mixture into the skillet along with the dijon mustard, lemon juice and nutritional yeast. Mix well and bring to a simmer. Reduce heat and cook gently for another minute to allow the sauce to thicken.

6. Season with sea salt and black pepper and stir in the chives. Stir in the spinach or kale so it wilts.

7. Nestle the salmon back in the skillet and sprinkle with chopped parsley. Serve over sautéed cauliflower rice garnished with lemon. Store leftovers in a tightly lidded container in the refrigerator for up to 3 days. Enjoy!

*Reference your nutrition guide for serving sizes*

08/25/2026

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08/25/2026

Steak Fajita Bowls

Steak and Marinade:
1 1/4 lbs flank steak or skirt steak
3 tablespoons + 1 tablespoon extra virgin olive oil divided (1 for cooking)
1/3 cup lime juice juice of 2 limes
4 cloves garlic minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
3/4 teaspoon Himalayan sea salt
1/4 teaspoon smoked paprika
1/4 cup fresh cilantro leaves roughly chopped
Himalayan sea salt to taste, for cooking

Veggies:
2 tablespoons olive oil or avocado oil
3 bell peppers various colors sliced into strips
1 large onion sliced with the grain
12 oz cauliflower rice I used frozen
Himalayan sea salt
Fresh lime juice

Toppings:
Sliced avocado
Fresh salsa
Additional fresh cilantro

Steak:
1. First, marinate the steak. I like to marinate it overnight for the best flavor, and recommend a minimum of 2 hours. In a pinch, an hour will be sufficient.

2. In a large bowl, whisk together the 3 tablespoons of olive oil, lime juice, garlic, chili powder, cumin, 3/4 teaspoons salt, paprika, and cilantro. Place the steak in the bowl and turn to coat. Cover and allow it to marinate in the refrigerator for desired length of time.

3. Once you’re ready to cook the steak, have your ingredients ready to go, including the toppings. Heat a large cast iron skillet over high heat and add the remaining tablespoon of olive oil. Remove most of the marinade from the steak, then sprinkle coarse sea salt on both sides. Once the skillet is sizzling, add the steak and cook to desired doneness - about 4 minutes per side for an average flank steak for medium to medium rare. You can use a meat thermometer for a better read on doneness: 130°F-135 is medium rare, 135°F-145 is medium.

4. Once the steak is done, remove it to a large cutting board and cover with foil to let it rest while you prepare the veggies.

Veggies:
1. Add a tablespoon of oil to the skillet you cooked the steak and turn the heat to medium high. Add the peppers and onions and sprinkle lightly with sea salt to taste. Cook the veggies, stirring occasionally for about 5 minutes or until softened.

2. Meanwhile, in a separate skillet, sauté the cauliflower rice. You can cook it straight from the freezer. Turn the heat to medium high and add a tablespoon of oil to the skillet. Add the cauliflower rice, stir, and cook for 2 minutes. Sprinkle with sea salt to taste and continue to sauté until cooked through, then add the lime juice to taste.

Assemble the Bowls:
1. This recipe makes 4-6 fajita bowls. Slice the steak thinly across the grain to make strips. Add the cauliflower rice to the bottom of the bowls, and top with the steak, veggies, avocado or guac, fresh salsa, and garnish with cilantro. Serve right away and enjoy!

*Reference your nutrition guide for serving sizes*

08/24/2026

🌸 August is National Relaxation Month! 🌸

When was the last time you took a few minutes just for yourself?

Between work, family, errands, and life's daily demands, it's easy to forget that caring for yourself is just as important as caring for everyone else.

This week, try one small act of self-care:
💙 Take a 20-minute walk
💙 Stretch before bed
💙 Drink a little more water
💙 Read a book instead of scrolling your phone
💙 Create a relaxing evening routine

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08/24/2026

Meditation can help to develop beneficial mental disciplines that can see you breaking dependencies by increasing your awareness of triggers for addictive behaviors and increasing your self-control.

"Feeling good about yourself actually enables you to do good for yourself. It is distinctly imperative that you find and hold positive beliefs about yourself in order to do and be better for yourself. Doing anything of the contrary is completely incongruent and will not allow you sustainable success in any area of your life."

08/23/2026

Sunday Reset:

“How we care for ourselves gives our brain messages that shape our self-worth. So we must care for ourselves in every way, every day.”

What are some positive self-talk you can practice this week?

08/23/2026

Lemon Garlic Chicken Zucchini

1 1/2 lbs boneless chicken breasts cut into 1” pieces*
Himalayan sea salt and freshly ground black pepper
1 teaspoon onion powder
1 teaspoon garlic powder
3 teaspoons Italian seasoning **divided 2+1
3 tablespoons butter or olive oil divided
4 cloves garlic minced
4 medium zucchini cut in half lengthwise and sliced crosswise 1/2”
Zest of one medium lemon
Juice of one medium lemon

1. Season the chicken generously with the salt and pepper, then the onion and garlic powder and 2 teaspoons of the Italian seasoning blend.

2. Heat a large skillet over medium high heat and add 2 tablespoons of the butter or oil. Once sizzling hot, add the chicken in a single layer and allow one side to brown, then stir and continue to cook, stirring occasionally for another minute or two or until cooked through, then transfer to a plate.

3. Lower the heat to medium and add the remaining tablespoon of butter, then add the zucchini. Season lightly with salt and pepper and the remaining teaspoon of Italian seasoning blend. Cook until barely softened, then add the garlic and cook another 30 seconds. Add the chicken back to the skillet followed by the lemon zest and juice. Stir and cook to heat through, then remove from heat.

4. Serve alone or over zucchini noodles, or cauliflower rice to keep it low carb. Enjoy!

*Reference your nutrition guide for serving sizes*