Nourish To Flourish
By admin
Thrive Weekly Issue 12
Hi There Thrive Family!
This week, we’re switching things up! Any ‘foodies’ in the house? Well, I think you’ll love this!
We’re giving you something practical you can print, save, and savor — three quick and easy recipes that support energy, brain health, and your immune system.
Perfect for busy parents, professionals on the go, or anyone wanting a boost of wellness…with a sprinkle of joy!
🥣 Breakfast:
Energizing Chocolate Banana Overnight Oats
Ingredients:
- ½ cup rolled oats1 tbsp chia seeds
- 1 tbsp cacao powder (unsweetened)
- 1 banana (sliced)
- ½ cup Greek yogurt or almond yogurt
- ½ cup almond milk (or milk of choice)
- 1 tsp honey (optional)
Directions:
Mix everything in a jar or bowl.
Cover and refrigerate overnight.
Grab and go the next morning!
Why it’s good for you:
- Oats + chia = sustained energy and fiber
- Banana + cacao = mood-lifting magnesium and potassium
- Greek yogurt = gut health boost!
Thrive BONUS TIP!
For extra fun, try different toppings like blueberries, pineapple, kiwi, or sliced mangoes.
🥗 Lunch:
Rainbow Veggie & Cream Cheese Wraps
Ingredients:
- Whole-grain wraps
- ¼ cup hummus or herbed cream cheese
- Shredded carrots
- Sliced cucumbers
- Baby spinach or arugula
- Sliced bell peppers (any color)
- Optional: smoked salmon slices or turkey breast
Directions:
Spread hummus/cream cheese on wrap, layer veggies (and protein if desired), roll tightly, and slice into pinwheels!
Why it’s good for you:
- Optional smoked salmon = Omega-3s for brain support
- Bright veggies = antioxidant power for brain and immune defense
- Whole grains = heart health and long-lasting energy
Thrive BONUS TIP!
If you want to ditch the whole-wheat, then replace it with long cucumbers – sliced thinly lengthwise, lay them slightly overlapping to create a 10″-12″ wrap base. Paste on the cream cheese (thickly), then lay on the veggies. Roll tightly, slice into pinwheels, and enjoy with your favourite dipping sauce!
🍲 Dinner:
One-Pan Lemon Garlic Salmon & Veggie
Ingredients:
- 2 salmon fillets
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 1 red onion, sliced
- 2 tbsp olive oil
- Juice of 1 lemon
- 2 garlic cloves, minced
- Salt and pepper to taste
Preheat oven to 400°F (200°C). Arrange salmon and veggies on a lined baking sheet. Drizzle with olive oil, lemon juice, garlic, salt, and pepper. Bake for 15–20 minutes!
Why it’s good for you:
- Salmon = high-quality protein + brain-boosting Omega-3s
- Colorful veggies = rich in vitamins and minerals
- Olive oil = healthy fats for cardiovascular health
Thrive BONUS TIP!
Print this out, pop it on your fridge, and make it a family project! Cooking together = bonding, laughter, and lifelong healthy habits. Until next time, keep thriving and savor every bite!