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wellness recipes to keep you inspired
FERMENTED SALSA VERDE
This fermented salsa has it all — probiotics, fiber, and polyphenols to nourish your gut microbiome . Plus, you can control the spice level (a little kick or a lot 🔥) and enjoy plenty of detox-supporting veggies! Drizzle it over meats, add it to your favorite savory dishes, or use it as a dip for chips or veggies. It comes together quickly, ferments in just a few days, and stays fresh in a tightly sealed mason jar for up to a year! 🥄 If you’ve never tried fermenting at home, this is the perfect place to start.
1 ½ lbs fresh green tomatillos
½ bunch fresh cilantro
2-4 garlic cloves
3-6 tsp sea salt
½ cup onion, chopped
1-6 spicy green peppers (jalapenos/serranos)
2 tsp lime juice
½ tsp cumin or coriander seeds
Husk and rinse the tomatillos. Chop them into quarters. Roughly chop the cilantro, garlic, onion and peppers. Place everything in a blender bowl and process to desired consistency. Pour into the large bowl and add the lime juice and salt (Do not go lower than 3 tsp, but you may adjust to taste between 3 and 6 tsp.) Place the salsa into a quart mason jar and stir with a wooden spoon to remove air bubbles. Leave at least an inch of space at the top of the jar (between the salsa and lid) as the salsa will expand as it ferments. Use a 2 piece mason jar lid or fermentation lid and seal tightly. If you use a regular mason jar lid, you need to “burp” it daily by loosening (not fully opening) the lid to release air. Place the jar in a cabinet for 5-7 days then taste. You may ferment up to 3 weeks to taste. It will store in your refrigerator for a year. If you feel it will take greater than 3 months to eat it, I suggest dividing it into 2-3 smaller jars to keep some of the salsa sealed in the fridge for improved freshness over time. Suggested uses: topping for meat/chicken/fish, top tacos, dressing for pasta, grains or beans, on baked potatoes with sour cream, drizzle over roasted veggies, or as a dip. If you cook with the salsa, you will lose the probiotics.
CHILI & HONEY ROASTED SWEET POTATOES
This sweet and spicy side dish is brightened with a hint of lime. It is as filling as it is delicious! Try it with steak, chicken or seafood--it pairs well with all of them.
2 sweet potatoes, cut in half lengthwise
4 Tbsp EVOO
2 Tbsp honey
½ tsp chili powder
1 tsp smoked paprika
1 tsp cayenne pepper
salt and pepper to taste
1 lime
fresh chopped parsley +/or green onions (optional)
Preheat oven to 400 degrees. Brush each sweet potato half with EVOO, skin included. Season the entire sweet potato with salt and cracked pepper. Score the top halves (interior flesh) with a knife. Season each top half with chili powder, paprika, and cayenne. Bake at 20 minutes at 400 degrees. Remove from the oven and smear the top halves with honey. Return to the oven and bake for another 10 minutes. Once the sweet potatoes are tender, remove from the oven. Squeeze fresh lime juice over both halves and sprinkle with parsley and/or green onions if desired.
**You can omit the cayenne pepper if you don’t want the spice.
BOILED EGG CHOCOLATE PUDDING
This high protein pudding sounds strange but actually has a good texture and wonderful flavor! It is definitely a treat you can feel good about sharing with your family.
4 room temp boiled eggs, peeled
½ cup milk
2 tsp vanilla extract
3 to 3.5 Tbsp cocoa powder
¼ cup honey
Blend together all the ingredients in a blender until smooth. Start with 3 tablespoons of cocoa powder first then taste it. If you can smell or taste the eggs a bit, add another ½ tablespoon of cocoa powder. Refrigerate for 2 hours then enjoy! Serves 2-3.
Paleo PINEAPPLE WHIP
Looking for a clean, simple dessert that satisfies without the guilt? Our Pineapple Whip is a creamy, ice cream-like treat made with just three wholesome ingredients—no dairy, refined sugar, or additives.
Packed with vitamin C, polyphenols, and healthy fats, it’s a delicious way to nourish your body while enjoying a naturally sweet indulgence. Quick to blend and irresistibly smooth, this tropical whip makes the perfect refreshing finish to any day.
Paleo-friendly. Whole food ingredients. Pure enjoyment.
2 cups frozen pineapple chunks
1 tsp fresh lime juice
½-¾ cup full fat coconut milk
In a high speed blender, combine the pineapple chunks, coconut milk and lime juice. Add more coconut milk until desired consistency. As soon as the mixture is smooth (no chunks), scoop it into individual cups. Optional: Garnish with fresh lime slices and/or pineapple chunks. Serves 3.
HOT HONEY GRILLED SHRIMP
Looking for the perfect protein for tonight’s dinner? 🌶🍯 These hot honey grilled shrimp are a flavorful, nutrient-packed choice. Shrimp is naturally low in calories yet rich in trace minerals, Omega-3 fatty acids, and powerful antioxidants. The sweet heat of the hot honey glaze pairs beautifully with the delicate flavor of shrimp, making this dish both versatile and irresistible.
1 Tbsp hot honey
1 ½ tsp grated, fresh ginger
⅛ tsp salt
1 scallion, thinly sliced
1 Tbsp sriracha
1 large garlic clove, grated
1 lb large shrimp, peeled and deveined
lime wedges for serving
Preheat grill to medium-high. Stir honey, Sriracha, ginger, garlic and salt together in a large bowl. Add shrimp and toss to coat. Let stand at room temperature for 10 minutes. Thread the shrimp onto 4 metal skewers. Grill, turning once, until lightly charred and cooked through, 4 to 6 minutes total. Sprinkle with scallion and serve with lime wedges on the side, if desired. TIP: Hot honey is made by infusing it with chiles. You can make your own by adding a pinch of cayenne.
PALEO-FRIENDLY QUINOA SALAD
This paleo-friendly salad makes a perfect fiber-rich side dish or light lunch. It is high in protein and resistant starch as well as polyphenols--all of which are gut supportive. It doesn't take long to fix and stores easily for transport. Try it today!
½ cup dry quinoa
1 cup black beans, cooked and rinsed
¼ cup red onion, diced
1 garlic cloves, minced
¼ tsp salt
⅔ cup frozen corn
1 red bell pepper, diced
3 Tbsp lime juice
½ tsp chili powder
¼ tsp cumin
Cook the quinoa according to package directions. Let the quinoa cool slightly. Cook the corn according to package directions. Drain and rinse under cold water to cool. Combine the lime juice, garlic, salt, chili, and cumin in a large mixing bowl. Add the black beans, red pepper, red onion, quinoa, and corn to the bowl and stir to combine. Season with additional lime juice and salt if needed. Divided between bowls and enjoy!
HUEVOS RANCHEROS
Fuel your morning with flavor!
Our Huevos Rancheros packs a protein punch, is rich in antioxidants, and delivers just the right kick to energize your day.
½ cup pico de gallo
½ tsp salt
¼ cup canned black beans, drained and rinsed
2 large eggs
Saute the pico de gallo for 3-5 minutes until warm and veggies have softened. Add black beans and salt and saute for an additional 1-2 minutes. Pour into a bowl and fry or scramble your eggs in the same skillet using grass-fed ghee or avocado oil. Place eggs on top of veggie and bean mixture. Makes 1 serving.
MY FAVORITE DRESSING
A powerhouse in a jar!
This homemade dressing blends EVOO, ginger, and garlic for a zesty, anti-inflammatory boost. If you use raw honey, you will get even more benefits from that. Also, the vinegar can help with blood sugarbalance...It may just be the perfect dressing!
¼ cup EVOO
¼ cup white balsamic vinegar
1 tsp fresh grated ginger (or ½ tsp powder)
¼ cup coconut aminos
¼ cup red wine vinegar
2 garlic cloves, minced
1 tsp honey
1 tsp honey
Place all the ingredients in a jar and shake well. This will make enough for 2-3 large salads and will keep for 4-5 days in the fridge. If you don’t have the balsamic vinegar, you can add more red wine to taste, and if you don't tolerate spice or nightshades just omit the red pepper flakes.
MATCHA ICE CREAM BARS
These delicious ice cream bars are not only a treat but also a super healthy option. Packed with protein and healthy fats, they provide lasting energy while supporting your overall wellness. Thanks to antioxidant-rich matcha, these bars deliver powerful benefits such as protecting the liver, boosting brain function, promoting heart health, and even helping to prevent cancer.
1 can coconut cream
1 scoop collagen/protein powder
3 Tbsp honey
¼ cup 72+% dark chocolate chips
1 scoop matcha
½ medium avocado
1 tsp pure vanilla extract
Add all ingredients except chocolate chips into a blender and blend until smooth. Pour into a freezer safe pan, mix in chocolate chips and freeze for about 3 hours until fully frozen. Thaw for 15-20 minutes and cut into bars.
CHICKEN SHEET PAN DINNER
One pan, endless flavor! This chicken, sweet potato, broccoli, and herb dinner is the ultimate weeknight win with minimal cleanup and maximum nutrition. Sweet potatoes, broccoli, and red onions add a rainbow of nutrients, while fresh rosemary, thyme, and garlic bring both flavor and antioxidants. Healthy, hearty, and so easy—just roast and enjoy!
2 large sweet potatoes
1 broccoli head
2 tsp dried thyme
1 ¼ tsp olive oil
2 lemons (1 juiced, 1 cut in wedges)
⅓ cup chicken stock/bone broth
2 medium red onions, cut into wedges
8 garlic cloves, peeled
1 tsp dried rosemary
6 skinless chicken thighs, cut in half
1 tsp smoked paprika
salt and pepper to taste
Preheat oven to 400F. Add the sweet potatoes, onions, broccoli, and garlic to a large roasting tray and sprinkle over the dried herbs. Drizzle with 1 tablespoon of olive oil and toss to coat. Spread the veg out in an even layer and roast for 15 mins. Remove the tray from the oven and give the veg a good mix. Add the chicken pieces and drizzle with the remaining ½ tbsp oil. Squeeze over the lemon juice and sprinkle with the paprika. Return to the oven for 15 mins. Remove from oven and mash garlic cloves then toss to distribute. Pour over most of the chicken stock, then roast for a final 15-20 mins (topping up with a little more stock if it starts to look too dry) until the chicken is cooked through and the veg is completely tender. Serves 4.
CABBAGE & PEAR SALAD
A delicious blend of crisp cabbage and juicy pears, this vibrant salad is bursting with flavor and packed with polyphenols, detox-supporting foods, and nourishing healthy fats to fuel your body and support wellness from the inside out.
1 head green/purple cabbage, finely shredded
1 red or green pear, chopped into thin pieces
½ cup roasted pistachios, roughly chopped
⅔ cup chopped parsley
1 bunch scallions, chopped
½ cup finely shredded Parmesan cheese
2 tsp lemon zest
⅓ cup pomegranate arils or fresh cranberries
For the dressing:
2 finely chopped shallots
1 clove garlic, minced
⅓ cup olive oil
6 Tbsp unsweetened pomegranate/cranberry juice
3 Tbsp red wine vinegar
1 Tbsp sugar or honey
1 Tbsp balsamic vinegar
½ tsp smoked paprika
salt and pepper to taste
Add all the ingredients for the dressing into a jar and shake well. Put aside in the fridge for 30+ minutes to let the flavors meld. Add all the salad ingredients into a large bowl then drizzle dressing over and toss to coat. Add salt and black pepper to taste. Serves 2.
COZY AUTUMN SOUP
This soup is not just cozy but extra feeling. It is packed with vegetables and soothing broth--a true fall favorite in our family. It can be vegan friendly if you use vegetable broth and coconut milk. It can easily be made on the stove top or in the crock pot!
6 cups chicken or vegetable broth
8 oz baby bella mushrooms, sliced
2 medium carrots, diced
1 large sweet potato, peeled and diced
½ Tbsp Old Bay seasoning
Salt and pepper to taste
1 cup uncooked rice (or wild rice)
4 garlic cloves, minced
2 ribs celery, diced
1 small onion, diced
1 can unsweetened coconut milk or 12oz half/half
1-2 cups kale, torn into bite size pieces
Heat 1 Tbsp butter or olive oil in a large stock pot over medium-high heat. Saute the onion, celery and carrots for 4-5 minutes then add the garlic for an additional 1-2 minutes. Add in the broth, rice, mushrooms, sweet potato and Old Bay seasoning. Stir to combine and simmer for 30-40 minutes, until the rice and potatoes are tender. Add the coconut milk or half-half and stir to combine. Season with salt and pepper to taste.
To make in a crockpot: Saute the onion, celery and carrots on the stove, adding garlic for the last minute or so. Then combine all ingredients through the Old Bay in the crockpot and cook on low for 4-6 hours. Stir in the coconut milk or half-half before serving. Makes 8 servings.
AVACADO CITRUS VINAIGRETTE
This sweet and spicy dressing is extra creamy from the avocado. It is bursting with flavor, antioxidants and healthy fats!
½ avocado
½ small jalapeno
1 ½ Tbsp maple syrup
½ cup orange juice
¼ cup fresh cilantro
juice of 1 lime
⅔ cup olive oil
salt and pepper to taste
Place all ingredients in a blender and blend until smooth.
HIGH PROTEIN OVERNIGHT OATS
Made with a wholesome mix of rolled and sprouted oats, Greek yogurt, sliced almonds, and chia seeds, this oatmeal delivers a powerful 20 grams of protein per serving. It’s also packed with 9.5 grams of fiber, making it both satisfying and nourishing. Add in the polyphenol-rich fruits, and you’ve got a high-quality, high-energy breakfast that fuels your body and supports gut health. Best of all, it’s 90% prepped and ready to go, making it the perfect quick and delicious way to start your day!
½ cup rolled, sprouted oats
½ cup plain Greek yogurt or coconut yogurt
½ Tbsp maple syrup or raw honey
2 Tbsp sliced almonds
½ cup blueberries
½ cup milk or coconut milk
2 tsp chia seeds
½ tsp vanilla extract
1 peach, sliced
Mix oats, milk, yogurt, chia seeds, maple syrup, and vanilla in a jar or bowl. Cover and refrigerate overnight. To serve, top with almonds, peach slices, and blueberries. Serves 1.
TESTIMONIALS
I can’t say how much I appreciate finding your services this past year and to experience your wisdom and knowledge in the field of integrative medicine here in Murphy! Being a two time cancer survivor and more recently suffering with long Covid.. I can truly confirm that under your care I have seen great strides in my health over the past year! Your past experience is reflected in patient understanding and listening skills, along with your exceptionally keen mind about how the body works. Your nutritional advice and treatments are spot on. All the above has allowed this patient restoration and added hope for a future to once again live a normal healthy life. Thank you!
Verna
Functional Medicine Patient
I cannot recommend Amy at ITW highly enough. She has guided me through getting my autoimmune disease diagnosed through my GP. She gave me the bloodwork to ask for so that we could effectively target what needed healing in my gut and thyroid. She then put me on a protocol to reduce inflammation and heal my gut.I feel so much better than I did two months ago, my inflammation is almost gone, my thyroid numbers are normalizing and I have more energy. As an added bonus I have started losing weight. Plus she’s just a great person. Do yourself a favor and make an appointment!
Mary Ellen
Functional Medicine & PT Patient
I have been working with Amy for a couple of months now and have seen a great improvement with my digestion and sinuses. Some of the other things we are working on will take a bit longer but I am very optimistic and expect to experience better health in years to come. Thanks Amy!!
Janet
Functional Medicine Patient
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(828) 644-8375
3765 East U.S. Highway 64 Alternate, Suite 10, Murphy North Carolina 28906