Dressing up your meals!


simply well with holly niles


My m.o. as a nutritionist is always about getting more vegetables in everyone’s diet. I have never had a client eat too many! The benefits of eating them are vast and varied from their vitamins and minerals to providing a good fiber source helping you make good bugs in your gut. In the past few weeks, I have heard many stories of why eating veggies is so hard.  One common question is “what can I put on them to make them tastier?”  Dressings and dips are a perfect solution and while there are some you can buy, there are many you can easily make at home. Over the next couple of weeks, I will offer you some easy healthy dressing/dip recipes that can even work with kids.


Simply Easy Tip: 

Create a collection of dressings that you can keep on hand-avoid soybean or vegetable oil as an ingredient. Dressings work well on steamed veggies as well as salads.


Simply Supportive: Phytomulti Multivitamin

It’s true that it’s hard to eat too many veggies. It’s also true that we can all use some support with that.  Phytomulti offers some of the benefits of veggie nutrition in a multivitamin. PhytoMulti Multi-Vitamin goes beyond basic wellness support with 16 vitamins and minerals combined with a proprietary combination of 9 fruit and vegetable powders and extracts. Designed to complement a healthy diet with a rainbow spectrum of phytonutrients to activate health potential like no other chewable foundation nutrition formula. To order Phytomulti Multivitamin, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link above. 


Simply Delicious: The Best Homemade Ranch Dressing Ever (dairy and soy free)


1/2 cup Paleo mayo (see below)
1/2 cup coconut milk
1/2 tsp onion powder
1 tsp garlic powder
1 tsp dill
Salt and freshly ground pepper, to taste


Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.

1 egg, room temperature

2 tbsp lemon juice or apple cider vinegar

1/2 tsp salt

1/2 tsp dry mustard

1 cup light olive oil*

In a tall glass (if using an immersion blender) or a blender, place the egg and lemon juice. Let come to room temperature, about one hour. Add the salt and mustard. Blend ingredients. While blending, very slowly pour in the olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.

*It’s important to use a light olive oil, not full flavor, for mayonnaise. You could also use almond or walnut oil instead.


Adapted from: http://paleogrubs.com/ranch-dressing-recipe



Simply Well newsletter #96: Dressing up your meals PRINTOUT (pdf)