Our Blog

Preparation: 10 minutes

Serves: 4 – 6


1 beet

1 can chickpeas (15oz)

1/3 cup tahini

2 cloves of garlic

3 tbsp. olive oil

1/2 tsp. salt

juice of 1 lemon


Add all ingredients to food processor, blend until smooth. Serve chilled.

* Serve with Flax Crackers

Prep Time: 15 Minutes

Cook Time: 25 Minutes

Serves: 6


1 c French lentils

1 c diced carrots

1 c diced celery

½ c diced red onion

½ c chopped Italian parsley

For Vinaigrette

3 Tbsp red wine vinegar

¾ tsp sea salt

½ tsp Dijon mustard

1 garlic clove, crushed

1/3 c extra vir...

This Moroccan dish is the perfect fall weather comfort food! The spices and colors are warm and comforting on those chilly nights! This is a great meal-prep dish and something even the kids will enjoy  (just be mindful of the cayenne when making it for the kids!)  Recr...

Preparation and Cook Time: 1 hr.
Serves: 6-8

Blender, measuring cups and spoons,
rubber spatula, wooden spoon


¼ to ½ cup old-fashioned rolled oats (1/2 cup will result in a
firmer filling)
¾ cup unsweetened almond milk
7 or 8 Medjool dates,...

Cook Time: 2 hrs.

Prep Time: 25 minutes
Serves: 6-10

1 ¾ cups water
½ cup dry/uncooked brown-green lentils
½ cup dry/uncooked short-grain brown rice
2 teaspoons poultry seasoning
1 teaspoon granulated onion
1 medium yellow or white onion, chopped
5 medium w...

Prep Time: 10 min

Wait Time: 3-4hrs+

Serves 4

This quick and easy pumpkin chia mousse is thick, creamy and lightly sweetened. Loaded with healthy fat and fiber this mousse makes for a satisfying, guilt-free dessert!


  • 1 cup unsweetened non-dairy milk (almond...

Prep Time: 15 mins

Cook Time: 25 mins

Total Time: 40 mins

Serving Size: ¾ Cup - Serves 4


•     3 lbs. sweet potatoes peeled

•     1 tsp. extra virgin olive oil

•     1/2 onion diced

•     2 cloves garlic minced...

Prep Time: 5 mins

Wait Time: overnight  

Serves about 4, serving size ½ cup 

This quick and easy “pudding” is versatile and packed with beneficial nutrients. Will last in fridge for up 5-7 days.


  • 4 tablespoons Chia Seed (white or black)

  • 1 cup milk of yo...

Prep Time: 15 mins

Cook Time: 25 mins

Total Time: 40 mins

Serving size ½ cup – ¾ cup Serves 4 - 5


4-6 medium sweet potato

1/2 tablespoon honey

1 teaspoon salt

Cinnamon to taste 


  1. Peel and chop sweet potatoes.

  2. Place in a pot with enough water to...

These are so quick and easy! They’re perfect for the holidays, or any time of the year for that matter! These crunchy brussel sprouts are given a fresh kick of lemon and the roasted pecans add the perfect touch! This side dish can be prepared in only 30 minutes!


This pumpkin pie recipe is one of our favorite dessert recipes! It is sweet and comforting without tons of sugar or dairy! This is a great holiday recipe for someone who was tasked with a dessert but is running short on time as well!


 CuisineAmerican, Vege...

Preparation: 20 minutes

Bake Time: about 40 minutes

Serves: 4 – 6


4-5 baking apples

2 tsp. cinnamon

1-cup oats

¼ cup walnuts

5-6 dates

1 tbsp. coconut oil

½ teaspoon salt

2 tbsp. water

2 tbsp. flax meal


Preheat oven to 350 degrees. Peel and slice apples. In...

Please reload

Logo copy.png

Contact us

Call (609) 904-5627

© 2020 by Vitality Nutrition & Wellness Center

  • Black Instagram Icon