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Melody | Nutritionist

@holisticwhisk

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🌽 Simple cooking + nutrition
🥒 Meal prep for two
💌 [email protected]

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Hi! It’s me, Melody 👋

I made Holistic Whisk four years ago to make nutrition feel approachable and exciting 🤗

I’m sure I’ve changed a bit since starting Holistic Whisk, so I wanted to reintroduce myself 🥰 Also, how has it been FOUR years?!

Anyways… Thank you for being here! I hope my commitment to nutrition and healthy cooking has inspired you even just a little ❤️ taken in Paris, Ontario by @holisticwhisk

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8 months ago

moon milk recipe🌛🌠 for @healthyplanet 🌎💙👇

A soothing sleep tonic blending the natural melatonin from tart cherry juice with magnesium bis-glycinate to promote deep relaxation 💤

Ingredients👇

• 1 cup milk of choice
• 1/4 cup tart cherry juice
• 1 tsp. honey 🍯
• 1 scoop @canprev Magnesium Bis-Glycinate

How to make moon milk in the evening ⭐️🌝🌙👇

1. In a small pot, heat your choice of milk and tart cherry juice over medium heat.
2. Remove from the heat before stirring in honey and magnesium powder. Transfer to your favourite cup and enjoy.

#melatonin #sleepsupport taken in Ontario, Canada by @holisticwhisk

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14

a year ago

Make your own probiotic salsa! 🌶🍅✨

You’ll be surprised by how easy it is - the short fermentation process allows the salsa to produce beneficial bacteria so you can support your gut health while enjoying tangy, restaurant-style salsa! 🌶️

Here’s what you’ll need:
• 3-4 ripe tomatoes, chopped
• 1 small red onion, chopped
• 1 jalapeño (seeds removed), chopped
• 1 garlic clove, sliced
• ¼ cup fresh cilantro (or herb of choice), chopped
• ½ tsp sea salt or pink Himalayan salt

And a couple helpful tools
• 1 pickle pebble (glass weight)
• 1 pickle pipe (vent)
• 1 screw band
• 1 750mL jar

Combine all the ingredients in a mixing bowl, as if you’re making a regular salsa.

Scoop the salsa (including the juices) into a jar.

Place the pickle pebble glass weight into the jar. Using a clean spoon, scoop out any salsa that may have floated to the top (I recommend making a chunky salsa to avoid this issue completely).

Wipe down the inside of the jar before securing a pickle pipe on top with a screw band.

Ferment for just 2-5 days. You’ll have gut-healthy salsa in no time! ☺️

Recipe by @holisticwhisk 🧑🏼‍🍳
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#fermentedfoods #guthealthyfood #guthealth leakygutdiet probioticfood salsarecipe by @holisticwhisk

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8 days ago

🫛HIGH FIBRE PEA PESTO🫛

2 cups (40g) packed fresh basil
1 cup (20g) packed fresh parsley
1/2 cup walnuts
2 garlic cloves, crushed/minced
2 tbsp nutritional yeast
1/4 cup fresh lemon juice
1/2 tsp salt
1/2 cup olive oil

Add the basil, parsley, peas, walnuts, garlic, nutritional yeast, lemon juice, and salt to a food processor.

With the food processor running on low, slowly pour in the olive oil until a smooth, vibrant green pesto forms.

Taste and adjust flavours to your liking! Serve pea pesto over pasta, roasted vegetables, or toasted sourdough.

Nutritionist - @holisticwhisk 💚

#peapesto #pestorecipe #fibermax #highfibre by @holisticwhisk

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10 days ago

Leading up to our wedding, we ate so much @thefinefettle.ca so I was super happy to make a video for them and support local 🤍🍴They’re seed oil free and made with local ingredients guys they are a must try!!

Order through @thefinefettle.ca for pickup & delivery in Brantford and surrounding areas every Sunday/Monday 🤍🥗🍲

#brantfordontario #brantfordeats #supportlocalbrantford #seedoilfree #bridalprep taken in Brantford, Ontario by @holisticwhisk

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14 days ago

SPICY GINGER LETTUCE WRAPS 🥬🫚

INGREDIENTS:
1 tbsp avocado oil
1 inch ginger, very thinly sliced
1 lb ground chicken, turkey or beef
3 garlic cloves, minced
½ cup chopped green onions (whites and greens separated)
½ bunch fresh mint, chopped
½ bunch cilantro, chopped
1 head iceberg lettuce, washed and prepped into cups

SAUCE:
3 tbsp fresh lime juice
2 tbsp hot water
1 tbsp honey
1 tbsp soy sauce
1 tbsp fish sauce
0.5 to 1 tsp red chili flakes

Heat avocado oil in a large pan over medium-high heat. Fry the ginger slices until golden, then add the ground meat with garlic white parts of the green onions. Cook until browned and cooked through (~7 minutes).

Whisk together lime juice, hot water, honey, soy sauce, fish sauce & chili flakes. Pour over the meat and simmer, partially covered.

Turn off heat and fold in fresh mint, cilantro, and green parts of the green onion.

Scoop into iceberg lettuce cups and enjoy 😊

Recipe by @holisticwhisk 👩‍🍳👩‍🍳👩‍🍳

#lettucewrap #lowcarbrecipes #weeknightdinner #healthyeating #dinneridea by @holisticwhisk

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20 days ago

🥥 COCONUT WATER SOURDOUGH

Swap your usual water with coconut water for a super hydrated crumb and a stunning golden crust!! 🥥

100g active sourdough starter
350g coconut water
500g flour
10g salt

Whisk the active starter directly into the coconut water until bubbly, then stir in the flour and salt until a shaggy dough forms.

Cover the bowl and let it rest for 1 hour before doing 3 rounds of stretch and folds spaced 30 minutes apart.

Let it bulk ferment on the counter, covered, until it doubles in size. Shape the dough and place it in a floured banneton. Cover and and refrigerate for 12-24 hours.

Preheat a dutch oven at 450°F. Turn out the chilled dough onto parchment paper, score, and carefully transfer it to the hot pot. Bake covered for 30 minutes, then uncovered for 10 minutes or until the crust is as golden as you like.

Save this recipe for later!

#sourdough #sourdoughinclusions #coconutwater #hungrybuddha #sourdoughtips by @holisticwhisk

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25 days ago

Unsweetened apple sauce recipe 🍎👇

4 lb (about 10 large) apples 🍎
1/2 tsp cinnamon
Pinch of salt
2 cups water

Peel, core and chop the apples like in the video. Add all ingredients to a large pot and cover it with a lid. Cook on medium heat for 20 minutes. Use an immersion blender to make your apple sauce as smooth or chunky as you’d like. Store in the fridge🫶

#applesauce #fallrecipe #applerecipes #castironrecipes #staub cast iron staub cooking pot recipes by @holisticwhisk

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a month ago

🍊In honour of citrus season approaching

#kitchenhack by @holisticwhisk

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a month ago

How I make quinoa for my quinoas salads: 1 cup of prewashed quinoa, toasted + 2 cups of water and 1/2 teaspoon of salt 😊

#quinoa #kitchenhacks #cookingtip #quinoarecipes #quinoarecipe by @holisticwhisk

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2 months ago

Get your printable August produce BINGO card at the link in my bio 🍉✍️ @holisticwhisk

#seasonalproduce #ontarioproduce #seasonaleating #wholefoodnutrition by @holisticwhisk

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2 months ago

CREAMY CASHEW CHIPOTLE SAUCE 🥗

To make the sauce:

2⁄3 cup raw cashews
2 cups boiling water (for soaking
cashews)
1 cup water
1 tbsp fresh lime juice (about 1 lime)
1 fresh garlic clove, peeled
1 tsp honey
1 tsp onion powder
1 tsp smoked paprika powder
1 tsp cumin
1⁄2 tsp fine sea salt
1⁄4 tsp chipotle chile powder (adjust to desired spice level)

Place the raw cashews in a small heatproof bowl. Cover with 2 cups of boiling water and let them soak for 10 minutes to soften.

Drain the soaked cashews and discard the soaking water. Add them to a high-speed blender with 1 cup of fresh water, lime juice, fresh garlic, honey, onion powder, smoked paprika, cumin, salt and chipotle powder.

Blend on medium-high for about 90 seconds until completely smooth and creamy.

Find the full recipe at @holisticwhisk 💛

#chipotle #saladdressingrecipe #vegetarian #quinoasalad #quinoa by @holisticwhisk

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2 months ago