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Melody | Nutritionist

@holisticwhisk

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

POSTS STORIES REELS TAGGED

Yesterday’s bridal glam in Long Point! Melody💫 the sweetest, most easy breezy bride! So much fun 🥹

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A little sunshine, a bag full of apples, a handful of flowers, and a friend who makes the simple moments feel special. 🍎🌼☀️🤍

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Great vibes with old and new friends at the inaugural @eatwelllivewellexpo this past weekend.

Thank you to my lovely team, family and friends 🫶🏼

#vsbonebroth

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Student Spotlight: Melody Maier

This beginner sauerkraut recipe comes from Melody Maier, Nutritionist and creator of @holisticwhisk. Melody is an ongoing student at Pacific Rim College, where continued learning has inspired much of her work in holistic nutrition and recipe development.

Fermented foods support gut health, and sauerkraut is one of the easiest ferments to start with. This simple recipe uses just cabbage, salt, and water.

Equipment
➡Wide mouth mason jar
➡Glass fermentation weight
➡Tamper (optional)
➡Airlock lid (optional)

Ingredients
1 small green cabbage (450 g), sliced
1.5 tbsp (15 g) natural salt
1 cup (240 mL) filtered room temperature water

Directions
Remove outer leaves, core cabbage, and slice into thin strips.
Place cabbage in a bowl, sprinkle with salt, massage for 30 seconds, and rest 15 minutes.
Crush cabbage for 5 to 10 minutes until softened and liquid releases.
Add water and pack tightly into a mason jar with remaining liquid.
Press cabbage fully under liquid and add a weight. Remove floating pieces.
Loosely screw on lid.
Ferment in a cool, dark place for about 3 weeks. Burp daily, remove surface cabbage, and begin tasting around day 10.
When pleasantly sour and tangy, transfer jar to the fridge without draining brine.

Storage
Refrigerate for up to 4 months.

For more recipes & Nutrition content, check out Melody Maier @holisticwhisk

#pacificrimcollege #studentspotlight #recipe #winter #sauerkraut #prc #alumni #students #community #wellness

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This and so many more reasons why fermented foods are so good for our health and wellness. 🌿🫙✨💚

They support digestion, immunity, and gut diversity — and making them at home is so much easier than people think.

The Masontops Complete Fermentation Kit includes everything you need to feel ready and confident: kimchi, sauerkraut, pickles, red onions… you can make all of these at home with this kit (and so much more).

Grocery store sauerkraut: ~$10
Homemade sauerkraut: ~$2
The choice is easy. 😉

Let’s roll up the sleeves and start fermenting! 🙌🏻

#FermentedFoods
#FermentingAtHome
#HowToFerment
#HomemadeFerments
#ProbioticFoods
#GutHealthTips
#GutHealthRecipes
#DigestiveHealthTips
#ImproveYourGutHealth
#immunitysupport
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.
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fermentation for beginners, beginner friendly fermenting, gut healthy foods, nutrition, seasonal produce, probiotics, nutrition tips, holistic nutritionist, functional nutrition, real food

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Bestco Fresh Foodmart in Scarborough Canada is doing sales #canada #sales #foodmart #fypppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppp

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Looking for fiber and protein in your daily snack? 💪🧠

This delicious Strawberry Chia pudding delivers both – and Omega 3s to boot! Thanks, Chia Seeds!

🎥: @holisticwhisk

INGREDIENTS:
🍓 1 cup dairy-free milk of choice
🍓 1 scoop protein powder
🍓 1 tsp. lemon juice
🍓 1/4 cup chia seeds
🍓 1 cup strawberries, frozen

RECIPE
1. Blend the milk, protein powder, and lemon juice until smooth. Pour it into a mixing bowl so you can stir in the chia seeds. Allow it to rest for 10 minutes.
2. Divide between 2 jars and top with strawberries (gently heat up some frozen ones with a splash of water).
3. Refrigerate overnight + enjoy!

#wellness #breakfastinspo #strawberries #chiapudding #dailyroutine #mealprep #dailyfiber

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On this International Women’s Day, we celebrate the incredible women of Opal Wellness 🤍

And to all women… may we continue to support, empower, and celebrate one another. Today and always.

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Blueberry Cold Foam Matcha Latte 🫐🍵

A berri tasty take on an energizing iced matcha latte ✨

Ingredients:

1 cup milk of choice, divided
¼ cup cold pressed blueberry juice
¼ cup hot water
1 tsp. matcha powder
1 tsp. honey
4 ice cubes

Instructions:

Blueberry cold foam: In a small glass, use a milk frother to blend just ¼ cup of milk with @berrifresh cold pressed blueberry juice.

Matcha: In another glass, blend together hot water, matcha and honey.

Putting it all together: Add ice and the remaining milk to a class, then pour over the matcha and lastly the blueberry cold foam.

Enjoy!😋

#berrifresh #icedmatcha #blueberrymatcha #coldpressedjuice #betterwithbfresh #buybc #farmtobottle

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Did someone say Superfood Smoothie Meal Prep?🫐

These smoothie cubes make it easier than ever to enjoy a delicious and nutritious smoothie- just blend/ shake and sip! ✨

Ingredients (fills 2 standard ice cube trays):
- 1 cup Berri Fresh juice
- 1 banana
- 1/2 cup coconut milk (canned)
- 1 cup pineapple (fresh or frozen)
- 2 scoops protein powder
- 1/3 cup hemp seeds (optional)

Tools:
-2 ice cube trays
-blender

Blend ingredients, pour into ice cube trays and freeze for at least 2 hours🧊

To prep: Either add a couple of cubes to your blender and blend, or shake in a shaker cup with milk of choice for a quick, nutritious smoothie!

Enjoy 🫶🏼

#berrifresh #coldpressedjuice #betterwithbfresh #buybc #farmtobottle #antioxidants #smoothierecipe #smoothiebowl

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Weekend dates reserved for the best people #friendshipgoals

Soaking up our last of @holisticwhisk ♥️ before she off too her next adventure

#friendshipgoals #friendship

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It’s the season of love 💗 and what better way to show it than with homemade, healthy heart-shaped gummies?!

Made with just 3 simple ingredients- including our antioxidant-rich, cold-pressed Berri Fresh juice- these sweet treats are the perfect way to nourish your body and share the love this Valentine’s Day! 🫐✨

Tag someone who’d love these! 🫶🏼

#berrifresh #coldpressedjuice #healthygummies #buybc #farmtobottle

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