Glow and Flow Holistics: Empowering Holistic Health Journeys
Founded with a passion for wellness and a deep commitment to empowering individuals to be their best selves, Glow and Flow Holistics serves as a beacon of holistic health and wellness guidance.
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!
🥑🌿 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
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🥦 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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