Nourish & Glow
Welcome to Nourish & Glow, where self-care begins on your plate. Here you’ll find vibrant, holistic recipes designed to energize your body, uplift your spirit, and enhance your natural radiance. Every dish is a blend of balance, flavor, and nourishment—because glowing wellness should taste as good as it feels.
Embrace Eating Better with Glow and Flow Holistics
Eating healthy is essential for maintaining optimal health and fitness, as it provides the body with the necessary nutrients to function efficiently. A healthy diet supports overall well-being by boosting energy levels, strengthening the immune system, and reducing the risk of chronic diseases like heart disease, diabetes, and obesity. Proper nutrition also plays a crucial role in maintaining a healthy weight, improving digestion, and enhancing mental clarity. Additionally, consuming nutrient-dense foods supports muscle growth and recovery, making it vital for those engaging in regular physical activity. By prioritizing a wholesome diet, individuals can improve their quality of life, sustain long-term health, and achieve their fitness goals more effectively. New recipes are added weekly!
The Ultimate Glow Burger: A Healthy Hamburger That Heals and Satisfies
Description
A juicy, nutrient-dense burger that blends holistic nourishment with comfort-food flavor. High in protein, rich in antioxidants, and layered with healthy fats—this burger feeds both your body and your glow.
Ingredients (Serves 4)
Burger Patties
1 lb grass-fed lean ground beef (or ground turkey)
1 egg, lightly beaten
½ cup chopped spinach or kale
¼ cup diced red onion
2 cloves garlic, minced
1 tbsp Worcestershire sauce (or coconut aminos)
1 tsp smoked paprika
½ tsp sea salt
½ tsp black pepper
½ tsp turmeric (optional)
1 tbsp ground flaxseed
Glow Sauce
2 tbsp plain Greek yogurt
1 tbsp avocado mayo
1 tsp Dijon mustard
1 tsp raw honey
½ tsp lemon juice
Salt and pepper to taste
For Serving
Whole-grain bread or lettuce wraps
Sliced avocado, tomato, red onion, microgreens, or pickles (cheese optional)
Instructions
Combine: In a bowl, mix beef, egg, spinach, onion, garlic, seasonings, and flaxseed.
Shape: Form 4 patties, pressing a slight dent in the center.
Cook:
Skillet: 4–5 min per side over medium heat.
Grill: 4–6 min per side.
Air Fryer: 375°F for 12 min, flip halfway.
Whisk Sauce: Blend Greek yogurt, mayo, mustard, honey, lemon juice, and seasonings.
Assemble: Place burger on bun or wrap, top with sauce and veggies.
Wellness Benefits
Ingredient
Benefit
Grass-Fed Beef
Omega-3s and CLA for brain and heart health
Spinach/Turmeric
Antioxidants and anti-inflammatory support
Greek Yogurt
Probiotics and protein for gut balance
Avocado
Healthy fats for hormone harmony & glowing skin
Glow & Flow Reflection
“How can I make nourishment an act of self-care rather than routine?”
Serving Suggestion
Serve with baked sweet potato fries and cucumber-mint salad for a complete glow meal.
Lemon-Herb Quinoa Power Bowl with Garden Greens
Why You’ll Love It
This nutrient-rich bowl combines plant-based protein, fresh greens, and a zesty lemon-herb dressing. Perfect for lunch or dinner, it’s light yet satisfying and showcases the healing power of homegrown herbs.
Ingredients (Serves 2)
For the Bowl:
1 cup cooked quinoa (or brown rice)
1 cup fresh spinach or mixed garden greens
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup chopped fresh parsley
2 tbsp chopped fresh mint
1 tbsp chopped fresh basil
½ avocado, sliced
Optional: ¼ cup crumbled feta or chickpeas for added protein
For the Lemon-Herb Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 clove garlic, minced
1 tbsp chopped fresh dill (or extra parsley if you don’t have dill)
1 tsp raw honey (or maple syrup for vegan option)
Sea salt and pepper to taste
Instructions
Cook the Quinoa:
Rinse and cook quinoa according to package instructions. Fluff with a fork and set aside to cool slightly.
Prepare the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, dill, honey, salt, and pepper until emulsified.
Assemble the Bowl:
In two serving bowls, layer quinoa, spinach/greens, cherry tomatoes, cucumber, avocado, and any optional toppings.
Add Fresh Herbs:
Sprinkle parsley, mint, and basil generously over each bowl.
Dress and Enjoy:
Drizzle the lemon-herb dressing over the bowls and toss lightly to coat. Serve immediately.
Glow & Flow Tip
Add edible flowers from your garden (like nasturtiums or chive blossoms) for an extra boost of antioxidants and a beautiful, Instagram-worthy presentation.
Health Benefits
Quinoa: A complete plant-based protein to keep you full.
Fresh Herbs: Mint aids digestion, parsley supports detoxification, and basil provides antioxidants.
Leafy Greens: Boost energy and provide vitamins A, C, and K.
Healthy Fats: Avocado and olive oil nourish skin and support hormone balance.
Roasted Autumn Harvest Bowl
This vibrant bowl is packed with roasted fall vegetables, hearty grains, and a zesty tahini dressing. It’s warming, nutrient-rich, and easy to customize—perfect for a comforting lunch or dinner as the weather cools.
Ingredients
1 cup butternut squash, peeled and cubed
1 cup Brussels sprouts, halved
1 cup carrots, sliced
1 small beet, peeled and diced
1 tablespoon olive oil
Salt and pepper, to taste
1 cup cooked quinoa or brown rice
1/2 apple, thinly sliced
2 cups kale or Swiss chard, chopped
1/4 cup pomegranate seeds (optional)
1/4 cup toasted pumpkin seeds
Zesty Tahini Dressing
2 tablespoons tahini
1 tablespoon lemon juice
1 teaspoon maple syrup or honey
1 small garlic clove, minced
2–3 tablespoons water (to thin)
Salt and pepper, to taste
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Place the butternut squash, Brussels sprouts, carrots, and beets on the baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat. Roast for 25–30 minutes, until vegetables are tender and slightly caramelized.
While the veggies roast, prepare the grains (quinoa or brown rice) and chop the greens and apples.
In a small bowl, whisk together all dressing ingredients until smooth, adding water as needed for desired consistency.
To assemble, divide the grains between two bowls. Top with roasted vegetables, fresh greens, apple slices, pomegranate seeds, and pumpkin seeds.
Drizzle generously with the tahini dressing and enjoy warm!
Tip: Feel free to swap in your favorite fall veggies or add chickpeas for extra protein. This bowl is endlessly adaptable and perfect for meal prep!
For ongoing nourishing recipes and holistic wellness insights, visit Glow & Flow Holistics frequently.
Glow & Flow Family-Friendly Recipe: Rainbow Veggie & Quinoa Bowls with Lemon-Tahini Dressing
Why it’s great: This recipe is colorful, nutrient-rich, easy to customize for kids or picky eaters, and supports balanced energy without processed ingredients.
Ingredients (Serves 4)
For the Bowls
1 cup uncooked quinoa (rinsed)
2 cups vegetable broth (or water)
1 cup broccoli florets (lightly steamed)
1 cup shredded carrots
1 cup cherry tomatoes (halved)
1 cup cucumber slices
1 cup chickpeas (cooked or canned, rinsed and drained)
1 avocado, sliced
Optional toppings: pumpkin seeds, fresh parsley, a sprinkle of feta cheese (optional for kids)
For the Lemon-Tahini Dressing
¼ cup tahini
Juice of 1 lemon
1–2 tablespoons olive oil
1 tablespoon maple syrup or honey
1 garlic clove (minced)
2–3 tablespoons warm water (to thin)
Pinch of sea salt & black pepper
Directions
Cook the quinoa: In a medium pot, bring quinoa and vegetable broth to a boil. Reduce heat, cover, and simmer for 15 minutes until fluffy. Fluff with a fork.
Prepare the veggies: While quinoa cooks, wash and prep all veggies. Lightly steam broccoli for 3–4 minutes so it’s tender but still bright green.
Make the dressing: In a small bowl or jar, whisk together tahini, lemon juice, olive oil, maple syrup, garlic, salt, and pepper. Add warm water a little at a time until smooth and creamy.
Assemble bowls: Divide quinoa evenly into 4 bowls. Arrange broccoli, carrots, cherry tomatoes, cucumbers, chickpeas, and avocado slices on top.
Drizzle & serve: Pour dressing over each bowl, sprinkle with pumpkin seeds or parsley, and enjoy!
Tips for Families
Kid-friendly swap: Replace chickpeas with grilled chicken or shredded cheese if your kids prefer.
Build-your-own bowls: Let kids “decorate” their own bowls with toppings they like—it makes them more likely to eat veggies!
Make ahead: Pre-cook quinoa and chop veggies the night before for quick assembly.
Why This Recipe Is Excellent for your Glow & Flow:
Packed with antioxidants (tomatoes, carrots, broccoli) that support skin health.
Flow: Balanced protein + healthy fats + fiber keep energy steady all day.
Holistic Touch: The tahini dressing adds calcium, magnesium, and healthy fats for mind-body nourishment.
🥑Zucchini Noodle Bowl with Creamy Avocado Sauce
A glow-friendly, low-carb lunch or dinner that supports skin health, digestion, and energy levels
Ingredients (Serves 2)
For the noodles:
2 medium zucchinis, spiralized
1 cup cherry tomatoes, halved
½ cup cooked chickpeas (optional for extra fiber/protein)
¼ cup red onion, thinly sliced
2 tbsp hemp seeds or pumpkin seeds
For the creamy avocado sauce:
1 ripe avocado
1 clove garlic
Juice of 1 lemon
2 tbsp olive oil
2 tbsp fresh basil (or parsley)
Salt & pepper to taste
2–4 tbsp water (to thin)
Instructions
Spiralize the zucchini and set aside in a bowl.
In a food processor or blender, combine all the sauce ingredients and blend until smooth and creamy. Add water gradually until you reach your desired consistency.
Toss the zucchini noodles with the sauce until well coated.
Top with cherry tomatoes, onion slices, seeds, and optional chickpeas.
Serve immediately or chill for 10 minutes for a refreshing raw meal!
Why It’s Glow-Worthy
Avocado provides skin-loving fats and vitamin E
Zucchini is low in carbs and high in hydration
Lemon & garlic support detox and immunity
Hemp seeds offer anti-inflammatory omega-3s
Be sure to save the image to your phone for easy reference!
Garlic Butter Chicken with Zucchini Noodles
Low Carb | Gluten-Free | High Protein | Keto-Friendly
🍽 Serves: 2
⏱ Prep Time: 10 min | Cook Time: 20 min
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts (about 6 oz each)
1 tbsp olive oil
1 tsp garlic powder
½ tsp paprika
Salt and pepper to taste
For the Garlic Butter Sauce:
2 tbsp unsalted butter (or ghee)
3 garlic cloves, minced
1 tbsp lemon juice
1 tsp fresh thyme or parsley (optional)
Red pepper flakes (optional for heat)
For the Zucchini Noodles:
2 medium zucchinis, spiralized
1 tsp olive oil
Salt and pepper, to taste
Parmesan cheese for garnish (optional)
Instructions:
1. Prepare the Chicken:
Pat the chicken dry and season both sides with garlic powder, paprika, salt, and pepper.
Heat olive oil in a skillet over medium-high heat.
Cook chicken for 5–7 minutes per side or until golden and fully cooked through.
Remove from skillet and set aside.
2. Make the Garlic Butter Sauce:
In the same skillet, reduce heat to medium.
Add butter and minced garlic. Sauté until fragrant (about 1 minute).
Stir in lemon juice and herbs. Add red pepper flakes if you want a little kick.
3. Sauté the Zucchini Noodles:
In a separate skillet, heat olive oil over medium heat.
Add zucchini noodles, season with salt and pepper, and sauté for 2–3 minutes until just tender (don’t overcook or they’ll get soggy).
4. Assemble the Dish:
Slice the cooked chicken and return it to the skillet with garlic butter sauce. Toss gently to coat.
Serve chicken over a bed of zucchini noodles. Drizzle with extra garlic butter from the pan.
Garnish with freshly grated parmesan and chopped parsley if desired.
Optional Add-ons:
Add cherry tomatoes or baby spinach to the zucchini noodles for color and extra nutrients.
Swap chicken for shrimp or tofu for a different protein source.
Nutrition (Per Serving):
Calories: ~380
Net Carbs: ~7g
Protein: ~38g
Fat: ~20g
Glow Bowl: Radiance Smoothie Bowl for Skin + Slimming
Why It Works:
Glowing Skin: Rich in vitamin C, healthy fats, and antioxidants to support collagen and fight inflammation.
Weight Loss Friendly: High fiber + protein for satiety, low in added sugar, and supports digestion.
Ingredients (Serves 1)
Smoothie Base:
1 cup unsweetened almond milk (or any plant-based milk)
1/2 avocado (for healthy fats + vitamin E)
1/2 frozen banana (for creaminess + potassium)
1/2 cup frozen blueberries (antioxidants + skin protection)
1 small handful spinach or kale (chlorophyll + detox support)
1 tbsp chia seeds or flaxseeds (omega-3s + fiber)
1 scoop vanilla plant-based protein powder (or collagen peptides, optional)
Juice of 1/2 lemon (brightens skin + aids digestion)
Optional Add-ins:
1/4 tsp turmeric (anti-inflammatory)
1/2 tsp spirulina or matcha (superfood boost)
Toppings:
Sliced strawberries or kiwi (vitamin C boost)
A sprinkle of pumpkin seeds (zinc for skin repair)
A few coconut flakes (healthy fat)
Drizzle of raw honey or almond butter (optional)
Instructions
Add all smoothie base ingredients to a blender.
Blend until smooth and creamy. Adjust liquid to reach desired thickness.
Pour into a bowl and arrange toppings.
Eat slowly and enjoy—your skin will thank you!
Why You'll Love It
Avocado provides skin-plumping fats and antioxidants.
Berries + greens boost collagen and fight free radicals.
Chia seeds support gut health and help you feel full.
Low sugar, high fiber = balanced energy without crashes.
Quick & Healthy Mediterranean Chickpea Salad
Ingredients (Makes Two Servings)
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 small cucumber, diced
¼ red onion, finely chopped
¼ cup Kalamata olives, sliced
¼ cup feta cheese, crumbled (optional)
2 tbsp fresh parsley, chopped
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp balsamic vinegar
½ tsp dried oregano
Salt and pepper to taste
Instructions
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta (if using), and parsley.
In a small bowl, whisk together olive oil, lemon juice, balsamic vinegar, oregano, salt, and pepper.
Drizzle the dressing over the salad and toss gently to combine.
Serve immediately or let it chill in the fridge for 15–30 minutes for flavors to meld.
Why It’s Healthy
✅ High in fiber and plant-based protein
✅ Rich in antioxidants and heart-healthy fats
✅ Quick to make (ready in under 10 minutes)
Approximate Nutritional Information:
Calories: ~300 kcal
Protein: ~10g
Carbohydrates: ~32g
Fiber: ~8g
Sugar: ~6g
Fats: ~15g
Saturated Fat: ~3g (varies with feta cheese)
Sodium: ~500mg (varies with olives & feta)
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