Essential minerals are inorganic nutrients the body needs to perform critical processes — from producing cellular energy to maintaining bone structure and nerve signaling — and obtaining them from whole foods supports long-term vitality and resilience.

This article explains which key minerals most directly affect body function, how they work at a biological level, and practical dietary strategies to meet needs through food-first approaches and tailored meal plans. Many people experience fatigue, muscle cramps, slowed recovery, or brittle bones because of inadequate mineral intake, and targeted dietary changes can reverse or reduce these problems while imp...

Meal prep for weight loss means planning, cooking, and portioning meals ahead of time so you consistently hit calorie and macronutrient targets without daily decision fatigue. This guide shows practical, time-saving strategies to create healthy, portion-controlled meals that promote a calorie deficit while preserving muscle through adequate protein. You will learn a beginner roadmap, essential tools and grocery lists, high-protein meal ideas with quick prep times, and diet-specific adaptations for keto, diabetic-friendly, and gluten-free approaches. The article also covers batch-cooking and no-cook hacks for busy schedules and explains when a meal delivery service can be a strategic compleme...

Classic Christmas Dinner Dishes

Here are some traditional Christmas dinner dishes that would make a festive holiday meal:

Main Courses

• Roast Turkey: Seasoned with herbs and served with cranberry sauce


• Honey Glazed Ham: Sweet and savory centerpiece


• Prime Rib Roast: Tender beef with a flavorful herb crust


• Beef Wellington: Beef tenderloin wrapped in puff pastry


• Roast Goose: Traditional European Christmas favorite


• Stuffed Pork Loin: With dried fruits and herbs

Side Dishes

• Mashed Potatoes: Creamy and buttery


• Roasted Brussels Sprouts: With bacon or balsamic glaze


• Sweet Potato Casserole: With marshmallow or pecan topping


• Green Bean Casserole: Classic comfort food


• Cranberry Sauce: Homemade with orange zest


• Dinner ...

Sweet and Spicy Salad
Ensalada Dulce y Picosita
Dressing
1 cup fresh raspberries
1 cup balsamic vinegar
11⁄2 tablespoons sugar

Salad
10 cups packed mesclun or mixed
torn lettuce
4 ounces queso fresco or goat
cheese, crumbled
1⁄2 cup dried cranberries
1⁄2 cup Sweet and Spicy Cayenne
Nuts (see page 85), walnuts or
pecans, coarsely chopped and
toasted*
*To toast nuts, spread in single layer on
baking sheet. Bake in preheated 350°F
oven 8 to 10 minutes or until golden
brown, stirring frequently.

1. To make dressing, mash raspberries with fork in small bowl. Whisk in
balsamic vinegar and sugar.
2. For salad, combine salad greens, queso fresco, cranberries and nuts in large
bowl. Whisk dressing aga...

Quick Healthy Meal Prep Strategies for Weight Loss: Easy, Customizable Meal Plans and Delivery Solutions

Meal prep for weight loss means planning, cooking, and portioning meals ahead of time so you consistently hit calorie and macronutrient targets without daily decision fatigue. This guide shows practical, time-saving strategies to create healthy, portion-controlled meals that promote a calorie deficit while preserving muscle through adequate protein. You will learn a beginner roadmap, essential tools and grocery lists, high-protein meal ideas with quick prep times, and diet-specific adaptations for keto, diabetic-friendly, and gluten-free approaches. The article also covers batch-cooking an...

Key Minerals for Optimal Body Function: Essential Nutrients for Health and Vitality

Essential minerals are inorganic nutrients the body needs to perform critical processes — from producing cellular energy to maintaining bone structure and nerve signaling — and obtaining them from whole foods supports long-term vitality and resilience.

This article explains which key minerals most directly affect body function, how they work at a biological level, and practical dietary strategies to meet needs through food-first approaches and tailored meal plans. Many people experience fatigue, muscle cramps, slowed recovery, or brittle bones because of inadequate mineral ...

Chef LaLa — Award Winning Chef, Certified Nutritionist & Wellness Educator

Chef LaLa explains how vegetarian meals can give you energy for the day, and help keep your heart healthy — freshly made & delivered by Chef Nourish.

A Meatless Movement Rooted in Flavor and Science

Going vegetarian doesn’t mean sacrificing flavor — it’s about re-adding vibrancy and intention back to your diet.

Whether you’re a lifelong vegetarian, a flexitarian just testing the waters, or simply looking for a cleaner way to eat, balance is key.

I’m Chef LaLa, and I’ve been crafting vegetarian meal plans for over a decade as a chef, nutritionist and personal wellness coach.

A...

Gazpacho Salad
Ensalada de Gazpacho
1⁄2 cup peeled and coarsely
chopped tomato
1 cup peeled, seeded and chopped
cucumber
3/4 cup chopped onion
1⁄2 cup finely chopped red bell
pepper
1⁄2 cup fresh or frozen corn,
cooked and drained
1⁄4 cup fresh lime juice
1 tablespoon red wine vinegar

2 teaspoons water
1 teaspoon extra-virgin olive oil
1 teaspoon fresh garlic, minced
1⁄2 teaspoon salt
1⁄4 teaspoon white pepper
Pinch ground red pepper
1 medium head romaine lettuce,
torn into bite-size pieces
1 cup peeled and diced jícama
1⁄2 cup fresh cilantro sprigs
1. Combine tomato, cucumber, onion, bell pepper and corn in large bowl.
Combine lime juice, vinegar, water, oil, garlic...

Citrus Chipotle Skewers

3 pounds boneless, skinless
chicken breasts
48 metal or bamboo skewers
7 ounces chipotle peppers in
adobe sauce
1 pint (16 ounces) frozen orange
juice

1/2 cup tangerine juice
1/3 cup sliced onion
4 cloves garlic, minced
1/4 teaspoon black pepper
4 tablespoons olive oil
1 tablespoon salt
Orange slices (optional)
1. Cut chicken breasts into diagonal strips, 1/2 to 1 inch thick. Each skewer should
weigh approximately 1.5 ounces. Thread chicken onto skewers. Place skewers in
bowl.
2. Remove chipotle peppers from sauce; coarsely chop. Set aside; reserve sauce.
3. Combine juices, onion, garlic, pepper, olive oil, chopped chipotle peppers and
remaining adobe sauce (reserving some sauce for gar...