a functional health + wellness 
Cooking with Nutrition Recipe:
our fresh spring pico

try this simple raw salsa- this is Beau's favorite condiment in the world. We throw it on salad for some bright, hot flavor - throw it on a taco (great with our plant based tacos- or a fish taco) - throw it on top of your brown rice and chicken bowls! throw it on top of an egg! Throw it on top of your avocado sprouted grain toast!

This salsa is easy to make, and a great way get some added nutrition and bold, bright flavor. 

what's in it?

1/2 of a white or yellow onion- diced
2- green onion stalks- chopped
1 jalapeno (seeds removed if you don't want the medium- heat)
1 SERRANO or fresno chile (seeds removed or face the extreme heat) - diced
1/2 of a large red bell pepper - diced
3 TB. fresh cilantro - minced
1 Roma tomato - diced
1 handful (1/2 cup) cherry or plum tomatoes - diced
juice of 1 lime
garlic powder (1/2 ts.)
salt and pepper to taste

combine all ingredients in a large bowl- stir together and enjoy on anything! 

why is it good?

Onions = reduce inflammation (high in a antioxidant called quercetin- also found in garlic, this reduces inflammation)

cilantro = vitamin c,k,A,E , magnesium

Tomatoes = Vitamin E, Thiamin, niacin, folate, copper 

tons of fresh- raw veggies! Add this recipe to your REPERTOIRE and boost that 50% FHW raw food challenge 

Remember healthy eating starts in the kitchen- happy cooking!

- FHW Family

CHEESY GARLIC HERB CAULIFLOWER BITES

RECIPE

ingredients:
1 HEAD CAULIFLOWER, SPLIT INTO FLORETS

1 CUP ALMOND MILK, CASHEW MILK OR WHOLE MILK

1 TS. SEA SALT
2 TS. GARLIC POWDER
1 TS. PAPRIKA
1 TS. BLACK PEPPER
2 tb. PARMESAN CHEESE
3 cloves of fresh minced garlic
1 ts. dried oregano
1 ts. dried basil

combine all seasonings and cheese in milk, and then toss cauliflower florets in a large bowl fully covering in seasonings and liquid. remove and place of lifted rack on baking sheet. bake at 400 degrees for 15-20 minutes until golden browned on the outside and lightly cooked inside. 

dip in my spicy marinara sauce >

spicy marinara from scratch-

did you know? tomatoes are full of a cancer preventing phyto-NUTRIENT called lycopene) all the more reason to bring on all the marinara sauce :) mmm!

recipe:

2 (non-bpa) cans of organic crushed tomatoes
3 TB. parm. cheese
1 tb. dried oregano
1 tb. dried basil
2 ts. black pepper
2 ts. sea salt (to taste)
2 TB. agave syrup or grade b- maple syrup (sounds crazy- i know, but with all the acidity in the tomatoes we need a little sweet. this will do the trick.)
1/4 cup fresh basil, measure than chiffon
1 ts. cayenne pepper
1 tb. your favorite hot sauce, (tapatio is a staple in our home)
1 ts. Red pepper flakes
4 TB. olive oil

Directions:
SAUTE fresh garlic in olive oil, browning- not burning. (stir pretty continuously) have the cans of tomatoes open and ready before you start to brown garlic. once garlic begins to brown add in the 2 cans of crushed tomatoes. 
add in all dried herbs and other ingredients (except fresh basil). Simmer on low heat for 40 minutes to 2 hours. 
add in fresh basil 20 minutes before enjoying. taste and add in a little more salt if needed. 

enjoy on literally anything- we love a great organic whole wheat pasta, or quinoa, or plate of veggies or on top of some homemade turkey meatballs! mmm. 

happy holidays! cheers to REAL good, real food. 

​-Sydney

cooking with nutrition: recipe
zucchini scampi 

this healthy- real food recipe is;
gluten free
vegetarian
clean eating
paleo
and with minor modifications- plant based

---------------------------------------------------------------------------------
yields: 2       prep + cook time: 20 minutes

tools: 
zoodle maker- or similar product

Ingredients:
2 large zucchini's
2 cups of crimini mushrooms
(slice after measuring-or just guess)
1/2 of a yellow onion, sliced
3 cloves or fresh garlic, minced
3 TB. olive oil
1/2 cup fresh basil, minced
1/3 cup cherry tomatoes or super sweeties

dry seasonings:
garlic powder 1/2 ts.
black pepper 1/2 ts.
dried oregano 1/2 ts.
sea salt 1/2 ts.

direction:
1.shred zucchinis into noodles- set aside
2.CARAMELIZE onions and mushrooms in 2 tb. olive oil on medium heat in large deep sautee pan. add all dry ingredients 1st. then add fresh basil, fresh garlic and turn heat to low.
3. allow to simmer in garlic for 5-8 minutes.
4. add in zoodles and tomatoes. toss in sauce.
5. garnish with good PARMESAN cheese (or not if plant based ) 

enjoy this decadent, flavorful and healthy dish alone or on top of a bed of cooked quinoa, brown rice or barley!

the denver omelette scramble, ventura co. edition

direction: in large SAUTE pan combine chopped peppers, green onion, olive oil, seasonings. saute for 5 minutes before adding in the mushrooms. allow to brown and soften just slightly, roughly another 5 minutes. add in your eggs-  add in your cheese- scramble up> with wooden spoon or silicon spatula, or what ever you want! ha cook to desired egg cook> we like our eggs a little runny. not rubbery. turn heat off- add fresh spinach add fresh tomatoes add cilantro toss together to let hot eggs just slightly wilt the spinach. keep fresh, tastes so much better when less cooked. drizzle with tapatio or your favorite hot sauce. enjoy with your favorite brunchtime meat and fresh fruit. yummy! after notes:  like all of our recipes- you can substitute any of your favorite veggies, always! We RECOMMEND you try it our way because it's awesome. but add in your favorites or what you have fresh access too.  bon apetito  ​-fhw

​Other things you can also do;
1. Foam roll your quads and adductors.
2. Practice Yoga at Camarillo Yoga Center. 3.Avoid sitting so much. Strengthen your glutes and core.
​4. AND come to Functional Health + Wellness for bodywork including psoas release by a soft tissue specialist (massage/manual therapist) and exercise therapy!

BOOK AN APPOINTMENT with FHW

CAMARILLO YOGA CENTER

JOIN US FOR ANOTHER FHW SELF CARE EVENT:

tHE functional self care workshop

​SUNDAY JUNE 25TH  1:OOP - 2:30 P
$15.00 PER PERSON-
BRING YOUR OWN FOAM ROLLER
​(OR WE WILL SELL THEM FOR $15.00 EACH)

​JOIN US FOR THIS 90 MINUTE INTERACTIVE CLASS ON SELF CARE TECHNIQUES YOU CAN DO EVERYDAY TO IMPROVE POSTURE, PERFORMANCE AND ELIMINATE PAIN. FOAM ROLLING, STRETCHING, SELF TRACTION EXERCISES AND DECOMPRESSION BREATHING TECHNIQUES. OPEN TO THE PUBLIC. ALL LEVELS WELCOME!

​RSVP + PAY TO SAVE YOUR SPOT

​CLICK THE LINK BELOW TO LEARN MORE AND RSVP!

 for mother's  day,  treat mom to a massage!