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...

Beef Taquitos in Tomatillo Sauce

Filling
1 pound flank steak, cooked and
shredded
6 cups water
1 small onion, quartered
2 cloves garlic, peeled
2 bay leaves
5 black peppercorns
1 teaspoon salt
Sauce
4 cups crushed tomatillos,
canned or fresh
1 medium onion
1 medium Anaheim chile

1⁄2 medium green bell pepper
2 cloves garlic
1 tostada (see page 12)
3 ounces canned jalapeño
peppers (optional)
1⁄4 cup chopped fresh cilantro
Taquitos
20 corn tortillas
1 cup oil
1⁄4 cup crema fresca, sour cream or
crème fraîche
1 medium avocado, sliced
4 ounces cotija cheese,
crumbled

1. Simmer steak, water, onion, garlic, bay leaves and peppercorns in large pot 2
hours or until meat is tender. Add salt a...

Apple Salsa with Cilantro and Lime

1 cup chopped red apples
1⁄4 cup chopped red onion
1⁄4 cup minced Anaheim chile
1⁄2 jalapeño pepper, seeded and
minced* (optional)
2 tablespoons lime juice

1 teaspoon chopped fresh cilantro
1⁄8 teaspoon salt
*Jalapeño peppers can sting and irr itate
the skin, so wear rubber gloves when
handling peppers and do not touch eyes.

Combine all ingredients in large bowl; mix well. Cover with plastic wrap and
refrigerate at least 30 minutes or overnight.

by: Chef LaLa — Award-Winning Chef, Certified Nutritionist & Wellness Educator

Discover how chef-crafted, low-sodium meals lower blood pressure without sacrificing flavor. Real food + balanced sodium + gourmet taste at Chef Nourish.

Salt Isn’t the Enemy — Imbalance Is

For decades, high blood pressure patients were told to fear and forgo salt. I’ve been teaching a different lesson as a chef and nutritionist for the last 40 years: Salt in and of itself isn’t the problem. It’s the imbalance of sodium and the nutrients your body needs to process it that causes hypertension.

At Chef Nourish, we create Low-Sodium & Hypertension Meal Plans that celebrate food’...