This ‘Slim Down Salad’ Recipe is Perfect for Summer

healthy eating, food cooking and culinary concept
healthy eating, food cooking and culinary concept

I don’t know about you, but I’m always on the lookout for meals that are both refreshing and satisfying. 

Especially when the mid-summer heat is in full swing, I prefer meals that will help me look my best in my swimsuits and summer wardrobe. 

But it’s still important to ensure your body gets the proper nourishment it needs to thrive. 

I love to whip up a light, nutritious salad that is perfect for a summer lunch or dinner. Something about the crispness of fresh vegetables, the sweetness of grapes, and the hearty protein from chicken just hits the spot.

After experimenting with a few different combinations, I’ve crafted a salad that not only tastes amazing but is also packed with essential nutrients.

I call it the “Summer Slim-Down Salad” because it contains ingredients rich in a specific trace mineral that has been shown to help reduce cravings and support weight management efforts by aiding in blood sugar control.*

But before I tell you what mineral it is, would you like to try to guess from the ingredients list? 

Here are the ingredients and steps to make it yourself.

Broccoli, Grape, and Chicken Salad Recipe


• 2 cups broccoli florets

• 1 cup green grapes, halved

• 2 medium potatoes, boiled and diced

• 1 cup cherry tomatoes, halved

• 1 cup green beans, blanched and cut into 1-inch pieces

• 2 grilled chicken breasts, sliced (about 6 ounces total)

• 1/4 cup sliced almonds

• 1/2 cup whole grain croutons (optional)

• 1/4 cup olive oil

• 2 tablespoons red wine vinegar

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

• Fresh parsley, chopped (for garnish)


1. Prepare the vegetables:

• Steam the broccoli florets until tender but still crisp, about 3-4 minutes. Rinse under cold water to stop cooking and keep the color vibrant.

• Boil the potatoes until tender, about 10-15 minutes. Drain and let cool before dicing.

• Blanch the green beans in boiling water for 2-3 minutes, then rinse under cold water and cut into 1-inch pieces.

2. Prepare the chicken:

• Season the chicken breasts with salt and pepper. Grill over medium-high heat until cooked through, about 6-7 minutes per side. Let cool slightly, then slice into thin strips.

3. Assemble the salad:

• In a large bowl, combine the broccoli, grapes, diced potatoes, cherry tomatoes, green beans, and sliced chicken.

• Add the sliced almonds and whole-grain croutons if using.

4. Make the dressing:

• In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.

5. Toss the salad:

• Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.

6. Serve:

• Garnish with chopped fresh parsley and serve immediately.

Nutritional Info:

Servings: 4 / Serving Size: 1 serving (approximately 1.5 cups) / Calories: 350-400 / Fat: 15g / Protein: 20g / Carbohydrates: 40g / Sugar: 12g / Fiber: 6g


Did you guess the secret mineral yet?

Natural sources of chromium

OK, I’ll tell you…

The ingredients in this salad are all rich in the mineral chromium.

Here’s why chromium can help you slim down.

Weight Management: Chromium can help reduce cravings and support weight management efforts by aiding in blood sugar control.

Metabolism: It plays a role in the metabolism of carbohydrates, fats, and proteins, aiding in energy production and nutrient utilization.

Blood sugar regulation: Chromium enhances the action of insulin, a hormone critical for converting food into energy. By improving insulin sensitivity, chromium helps regulate blood sugar levels, which is particularly beneficial for people with diabetes or insulin resistance.

Heart health: Chromium can help improve lipid profiles by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol, potentially lowering the risk of heart disease.

Chromium can be essential in weight management, but it can be difficult to get a sufficient amount of it from food alone. 

That’s why it can be beneficial to take a supplement containing chromium picolinate. I specifically like Chromax chromium picolinate because it’s a highly bioavailable form of chromium picolinate (15x more bioavailable than other forms) and is supported by 35 human clinical studies affirming its benefits.

In addition to this recipe, the team at Stonehenge Health is cooking something designed to help you reach your weight loss and wellness goals. Here’s a hint… it combines chromium with probiotics.

Head over to our Dynamic Biotics+ for Women page and discover how you can add chromium (and many more ingredients) to your daily routine.

2ndGen Biotics+

Schools Out: 10 Ways I Keep My Mind Sharp In Summer (#10 is Delicious…)

Couple having fun during the summer
Couple having fun during the summer

As a kid, I couldn’t wait for school to end and summer vacation to begin.

Those last few weeks of class were torture as I would stare out the window at the nice weather, desperately waiting until I could slam my books shut, toss my backpack in the closet, and run around with my friends. 

I actually had a running joke with my family anytime an educational topic would come up: 

“Sorry, Mom—I turned my brain off for the summer.” 

Well, that was a looong time ago, and now I have almost the opposite desire.

Around our house, school helps keep our family on a routine. Keeping schedules, doing projects, and helping with homework helps me stay ‘on top of things.’ 

But in the summer, our schedules relax a little, and I can feel my mind wander a bit more than usual.  

This isn’t exactly a bad thing, but as I’m getting older, I definitely pay more attention to my mental health than I used to. 

Here are ten ways I keep mentally fit during the summer. 

1. Dynamic Brain Supplements

Stonehenge Health Dynamic Brain

OK, so this is a little bit of a shameless plug for my company… 

But that doesn’t mean it doesn’t work. 

One of the easiest ways I’ve found to boost my brain power is by taking Dynamic Brain every day.* This supplement is packed with essential nutrients and cognitive enhancers designed to improve focus, memory, and overall mental performance.*

And it’s not just me it works for, either. Just check out the reviews on the Dynamic Brain product page and see for yourself. 

2. Regular Physical Exercise

Couple doing yoga outside in the sun

Exercise isn’t just for my body; it’s great for my brain, too. Activities like jogging, swimming, or even a daily walk increase blood flow to the brain, promoting neurogenesis and enhancing cognitive function.

“Neurogenesis” is the creation of new neurons in the brain. This process starts during infancy and continues in specific brain areas throughout our lives but can sometimes stall as we get older.

3. Mindfulness and Meditation

Mature woman with laptop meditating at home.

Mindfulness and meditation help reduce my stress, improve concentration, and enhance memory. I set aside a few minutes daily to practice deep breathing, guided meditation, or mindful activities.

I use the Calm app for guided meditation, but if you’re new to the practice, you can also use many other tools. 

4. Learning Something New

Man learning how to play the guitar

Summer is a perfect time to pick up a new hobby or skill. Over the years, I’ve studied Spanish, learned to play the guitar, and taken an online course from the community college where I live. 

5. Being Socially Active

Smile, park and portrait of group of women enjoying bonding, quality time and relax in nature together.

Engaging with friends and family, joining clubs, or participating in community activities helps keep my mind sharp. Social interactions stimulate cognitive functions and reduce the risk of cognitive decline.

Especially during summer, I like to host dinner parties and BBQs with friends and family. 

6. Getting Adequate Sleep

Woman Stretching after a great sleep

Quality sleep is crucial for my cognitive function. I aim for 7-9 hours of sleep per night to allow my brain to rest and rejuvenate. Good sleep hygiene practices significantly impact memory and learning.

7. Playing Brain-Training Games

Friends playing chess game on chess board for strategy

Numerous apps and games are designed to challenge my brain and improve my cognitive skills. I enjoy puzzles, card games, or strategy-based games to engage my mind.

8. Reading Regularly

Man reading a wonderful book

Reading books, articles, or even blogs stimulates my brain, improves my vocabulary, and enhances my comprehension skills. I make a summer reading list and dive into new and interesting topics.

I’m currently reading “The Women” by Kristin Hannah. It’s sometimes super intense, but I can’t put it down.  

9. Staying Hydrated

Smiling active couple holding water bottles

Dehydration can negatively affect my cognitive abilities. I ensure I drink plenty of water throughout the day to keep my brain functioning optimally.

You will never find me without my oversized water bottle. 

10. Eating a Brain-Healthy Diet

Best Brain Foods for your health

You didn’t think I’d write a whole blog post about mental fitness without giving you one of my favorite brain-boosting recipes, did you? 

I incorporate brain-boosting foods into my diet, such as fatty fish, blueberries, nuts, and seeds. These foods are rich in antioxidants, omega-3 fatty acids, and other nutrients essential for brain health.

Brain-Boosting Salmon and Kale Salad


• 2 salmon fillets
• 1 bunch of kale, washed and chopped
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup walnuts, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Optional: fresh dill or parsley for garnish


Prepare the salmon:

• Preheat your grill or oven to 375°F (190°C).
• Season the salmon fillets with salt and pepper.
• Place the salmon on the grill or a baking sheet lined with parchment paper. Grill or bake for about 12-15 minutes, or until the salmon is cooked and flakes easily with a fork. Set aside to cool slightly.

Massage the kale:

• Add the chopped kale to a large bowl. Drizzle with a little olive oil and a pinch of salt.
• Massage the kale with your hands for about 2-3 minutes until it becomes tender and slightly wilted.

Prepare the dressing:

• In a small bowl, whisk together the remaining olive oil, lemon juice, Dijon mustard, salt, and pepper.

Assemble the salad:

• Add the cherry tomatoes, avocado, red onion, and walnuts to the massaged kale. Toss to combine.
• Flake the salmon into large pieces and gently mix into the salad.

Dress the salad:

• Pour the dressing over the salad and toss gently to coat all ingredients.


• Transfer the salad to serving plates. Garnish with fresh dill or parsley if desired.

Nutritional Facts

Serving Size: 2 Servings

Per Serving: 700 calories, 50g fat, 26g carbohydrates, 40g protein, 6g sugar, 9g fiber

This recipe is packed with omega-3 fatty acids from the salmon, which are excellent for brain health, along with antioxidants and vitamins from the kale, avocado, and tomatoes. 

This recipe is perfect for a light, refreshing, nutritious summer meal.

By incorporating these activities and habits into my summer routine, I can keep my mind sharp and enjoy a mentally stimulating season.

Until next time…

Stonehenge Health Dynamic Brain

Wake Up With This Refreshing Sunrise Smoothie Recipe

mature woman full of energy drinking healthy fruit smoothie and holding toast with avocado, Healthy nutritious breakfast concept
mature woman full of energy drinking healthy fruit smoothie and holding toast with avocado, Healthy nutritious breakfast concept

Summer days are here, and with them, warmer temperatures. 

I don’t know about you, but I don’t always wake up with the best appetite. This is especially true in summer due to the warmer weather.  

On days I’m not feeling a big appetite, I love to whip up a smoothie to help start my day off on the right foot

There’s something about the refreshing coolness and the pop of fresh fruits that just puts a bounce in my step. 

I’ve been playing around with some different smoothie recipes, and this one is my absolute favorite. 

I call it the “Sunrise Smoothie” because it provides a boost of energy for my mornings.  

Here are the ingredients and steps to make it yourself. 

Pssst—do you notice anything about the ingredients…? I’ll reveal their secret below, but see if you can guess first.

Sunrise Smoothie Recipe


1 cup frozen blueberries – Rich in antioxidants.

1 banana – Offers natural sweetness and potassium.

1/2 cup spinach – High in magnesium and vitamin E.

1 small carrot,  chopped – Adds beta-carotene and vitamins.

1 tablespoon ground flaxseeds – Provides omega-3 fatty acids.

1/2 teaspoon fresh ginger, grated – Supports digestion.

1/2 cup plain Greek yogurt – Adds creaminess and protein.

1 tablespoon almond butter – A good source of vitamin E and magnesium.

1/2 cup almond milk or orange juice – Use almond milk for a creamier texture or orange juice for added vitamin C.

Ice cubes – Depending on your desired thickness.

Optional: Honey or agave syrup – To taste, if additional sweetness is needed.


1. Prepare ingredients: Ensure all fruits and vegetables are thoroughly washed and prepared.

2. Blend the smoothie: Place the blueberries, banana, spinach, carrot, and flaxseeds into a blender. Add the grated ginger, Greek yogurt, and almond butter. Pour in the almond milk or orange juice and add a handful of ice cubes.

3. Process until smooth: Blend on high until all ingredients are fully combined, and the smoothie is creamy. If the mixture is too thick, add a bit more almond milk or orange juice.

4. Taste and adjust: Sample the smoothie and adjust the sweetness with honey or agave syrup, if desired.

Serve and enjoy: Pour the smoothie into glasses, optionally garnish with a few blueberries or a sprinkle of turmeric on top, and enjoy a nutrient-packed start to your day.

Nutritional Info:

Serving Size: 1 / Calories: 350-400 / Fat: 15g / Protein: 15g / Carbohydrates: 45g / Sugar: 20g / Fiber: 10g

So there you have it: a powerful (and delicious) way to start your day. 

Did you figure out the secret that’s contained in the list of ingredients? 

It’s OK if you didn’t; it was a tricky one…

Many of the ingredients in the Sunrise Smoothie recipe are beneficial for your nerve health

For example: 

Foods high in antioxidants can help protect nerves by reducing oxidative stress. Blueberries, leafy greens, nuts, and seeds are excellent sources.

Magnesium helps regulate nerve function and is found in foods such as almonds, spinach, and certain types of seeds. 

Omega-3 fatty acids—which can be found in flaxseed—are vital for the maintenance of nerve cell membranes.

Sunrise Smoothie recipe card

For Your Nerve Health

Stonehenge Health Dynamic Nerve

It’s generally not something most people think about every day, but it’s important to take action to protect your nerve health

Because although it’s a normal part of the aging process, nerve discomfort caused by cellular degeneration is no fun. I hear stories from our Stonehenge Health community all the time describing their issues with nerve discomfort: 

Feeling tingling sensations or as if pins and needles are pricking the skin, typically in the hands or feet…

Noticing a loss of sensation or numbness, particularly in the extremities, which can be hazardous as it may affect the ability to detect pain or temperature changes…

Experiencing sharp, burning, or throbbing discomfort that can occur suddenly and severely or persist as a chronic condition…

Getting essential nutrients to support your nerves is important, but it’s a challenge. 

If you’re trying to get all the necessary vitamins and nutrients you need to support nerve health from your food, it’s going to be an uphill battle…

Researching different food sources, planning meals, and calculating specific serving sizes to get a sufficient amount of nutrients to support your nervous system just isn’t realistic. 

This is where Dynamic Nerve can help. 

With Dynamic Nerve, everything you need to support healthy nerve function is contained in a bottle. Take three capsules with a glass of water daily, and you’ll give your body everything it needs to support your nerves.*

Thousands trust our scientifically formulated supplement to reduce nerve pain, boost nerve health, and enhance energy.* 

Packed with B vitamins and Alpha-lipoic acid, it’s designed to strengthen nerves and improve function.*

>> Click here to sign up for a subscription today and save big on recurring shipments {Up to 40% Off}

Discover Dynamic Nerve

20-Minute Savory Mushroom Pâté Recipe: The Star Appetizer of Your Next BBQ

Family having lunch at summer garden party.
Family having lunch at summer garden party.

“Can you bring an appetizer?”

If you have a dinner party or a barbecue coming up, we have a dish you can bring that will seriously ‘wow’ your friends. 

If you bring chips and salsa, your friends will be grateful, and it’ll probably get eaten. 

If you bring this mushroom pâté, there will be a line at the appetizer table, and you will become a legend. 

This is a vegetarian version of the classic pâté and makes for a rich and flavorful spread that’s perfect for appetizers or as part of a sophisticated meal.

It’s not only delicious, but the mushrooms in this recipe contain several health benefits your friends and family will appreciate. 

Mushrooms like shitake, portobello, and cremini are low in calories, making them a great weight management choice. 

They also provide valuable nutrients such as B vitamins, which are essential for energy metabolism and brain health, and minerals like selenium, which is important for thyroid function and has antioxidant properties.

Additionally, mushrooms labeled “fortified” have been exposed to sunlight or ultraviolet light, which provides them with vitamin D—a crucial nutrient for bone health and immune function.

You can feel confident knowing this recipe is not only tasty but also supports a healthy, balanced diet with a range of nutrients. 

This pâté is an elegant and flavorful choice that can impress as a part of a charcuterie board or a gourmet appetizer. Its rich, umami-packed flavor profile makes it a delightful alternative to meat-based pâtés.

And best of all… 

It’s easy to make!

Mushroom Pâté


• 1 pound mixed mushrooms (shiitake, portobello, cremini), finely chopped

• 1 shallot, minced

• 2 cloves garlic, minced

• 1/4 cup unsalted butter (consider subbing 3 tsp of olive oil for a healthy alternative) 

• 1 tablespoon olive oil

• 1/4 cup dry sherry or white wine

• 1 tablespoon fresh thyme leaves

• 2 tablespoons fresh parsley, chopped

• 1 teaspoon Dijon mustard

• 1/3 cup low-fat cream cheese, softened (consider subbing ⅓ cup silken tofu for a healthy alternative)

• Salt and freshly ground black pepper

• Toasted bread, crackers, or vegetable sticks for serving


1. Cook the mushrooms: Heat the butter and olive oil over medium heat in a large skillet. Add the shallot and garlic, and sauté until soft and translucent. Add the mushrooms and increase the heat to medium-high. Cook until the mushrooms are golden brown and all their liquid has evaporated, stirring occasionally.

2. Deglaze and season: Add the dry sherry or white wine to the skillet, scraping up any browned bits from the bottom of the pan. Cook until most of the liquid has evaporated. Stir in the thyme and cook for another minute. Remove from heat and let it cool slightly.

3. Blend the pâté: Transfer the mushroom mixture to a food processor. Add the parsley, Dijon mustard, and cream cheese. Blend until smooth. Season with salt and pepper to taste.

4. Chill: Transfer the pâté to a serving bowl or mold. Cover and chill in the refrigerator for at least an hour to allow the flavors to meld and the pâté to firm up.

5. Serve: Serve the mushroom pâté chilled with toasted bread, crackers, or a selection of vegetable sticks for dipping.

Nutritional Info:

Servings: Approximately 10

• Serving size: 2-3 tablespoons

• Calories per serving: 80 kcal

• Fat per serving: 7 grams

• Protein per serving: 2 grams

• Carbohydrates per serving: 3 grams

• Sugars per serving: 1 gram

• Fiber per serving: .5 gram

Mushroom pate recipe card

This unique recipe is guaranteed to impress your friends. Be prepared for a lot of questions about the recipe, and feel free to share this link. 

Or keep it a secret; it’s up to you.

Functional Mushrooms for Healthy Stress Response

Stonehenge Health Dynamic Mushrooms

Do parties, BBQs, or other social gatherings ever give you anxiety? 

Party anxiety is pretty common, but it can turn what’s supposed to be a pleasant time among family and friends into something that you dread. 

Dynamic Mushrooms from Stonehenge Health harnesses the natural power of adaptogenic mushrooms to address stress and anxiety.* 

Adaptogenic mushrooms are types of fungi known for their ability to help the body adapt to and resist different physical and mental stressors. In other words, they can help your body cope with stress and anxiety, which is why they’re a key ingredient in Dynamic Mushrooms. It’s important to note that these are not the mushrooms you’ll find in this pâté or at the supermarket.

This blend contains four renowned types of mushrooms—Lion’s Mane, Chaga, Maitake, and Reishi—each known for their health-promoting properties.*

Lion’s Mane is celebrated for its potential to support brain health and cognitive function.* This can be particularly beneficial for managing stress, as it may help improve focus and mental clarity, making it easier to navigate stressful situations.* 

Reishi is widely used in traditional medicine for its calming properties and is believed to help enhance sleep quality and reduce anxiety, providing a more relaxed state of mind.*

But there’s more. 

Chaga and Maitake also help your body and mind better adapt to stressful situations, so you feel zen-like calmness.*

Chaga is known for its antioxidant properties, which can combat oxidative stress—a physiological stressor.*

Maitake has been noted for its potential to support overall immunity, which can be compromised by chronic stress and anxiety.*

By combining these powerful mushrooms, Dynamic Mushrooms aims to offer a natural, holistic approach to managing stress and promoting a sense of well-being, helping users maintain a balanced and healthy lifestyle amidst their daily challenges. Why not give it a try and see how it can help you?

Recipe Sure to Impress: Spring Vegetable and Goat Cheese Frittata (Easy to Make!)

Senior elderly couple standing in kitchen at house feeling happy
Senior elderly couple standing in kitchen at house feeling happy

Brunch season is nearly here. 

There’s just something about a warm Spring morning that makes you want to call your friends, whip some eggs, and enjoy a leisurely brunch with some good conversation. 

And with restaurant prices the way they are now, why not cook at home? 

This menu takes advantage of fresh spring produce and combines healthy ingredients with vibrant flavors and colors, making it perfect for impressing your friends at a Spring brunch. 

Let’s dig in.

Spring Vegetable and Goat Cheese Frittata

A fresh taste of Spring with a creamy goat cheese finish that your friends and family will love…


– 8 large eggs

– 1/2 cup milk

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

– 2 tablespoons olive oil

– 1 leek, white and light green parts only, thinly sliced

– 1 cup asparagus, trimmed and cut into 1-inch pieces

– 1 cup fresh peas (or frozen if fresh aren’t available)

– 1 cup cherry tomatoes, halved

– 1/2 cup crumbled goat cheese

– Fresh herbs (such as chives, parsley, or basil), for garnish


1. Preheat the oven to 375°F (190°C).

2. In a large bowl, whisk together eggs, milk, salt, and pepper. Set aside.

3. Heat olive oil in a 10-inch ovenproof skillet over medium heat. Add leek and sauté until soft, about 5 minutes.

4. Add asparagus and peas, and cook for another 3-4 minutes until they are just tender.

5. Reduce heat to low and pour the egg mixture over the vegetables. Cook for a couple of minutes until the eggs start to set at the edges.

6. Sprinkle halved cherry tomatoes and crumbled goat cheese over the top.

7. Transfer the skillet to the oven and bake for 15-20 minutes or until the frittata is set and golden on top.

8. Garnish with fresh herbs before serving.

Vegetable and Goat Cheese Frittata

Bonus: Strawberry Spinach Salad

Put your main course over the top with this sweet salad on the side. A healthy substitute for pancakes.


– 5 cups fresh spinach leaves

– 1 cup strawberries, sliced

– 1/2 cup walnut pieces, toasted

– 1/4 cup crumbled feta cheese

– 1/4 cup balsamic vinaigrette


1. In a large salad bowl, combine spinach, sliced strawberries, and toasted walnuts.

2. Drizzle with balsamic vinaigrette and toss gently to combine.

3. Sprinkle crumbled feta cheese over the top just before serving.

4. Optional: Serve the frittata and salad with a selection of artisan breads or croissants and a refreshing beverage like cucumber water for a complete and impressive brunch spread.


Strawberry Spinach Salad

Enhance Your Brunch Experience with Incredible Digestive Enzymes

Group of senior friends at dinner party at home, cooking.

To fully enjoy the delightful flavors of Spring without any digestive discomfort, consider incorporating Stonehenge Health’s Incredible Digestive Enzymes into your mealtime routine.* 

These enzymes are expertly formulated to aid in the digestion of fats, proteins, carbohydrates, and plant fibers, ensuring you can savor every bite of your brunch with ease and comfort.*

Why Choose Stonehenge Health’s Incredible Digestive Enzymes?

Stonehenge Health Incredible Digestive Enzymes

When you indulge in a meal that’s as rich and diverse in ingredients as these recipes, your digestive system might need a little extra help. 

Our Incredible Digestive Enzymes provide that support, optimizing nutrient absorption and reducing the likelihood of bloating or discomfort often associated with meals that include dairy and complex fibers.* 

It can be taken daily to make a noticeable difference, allowing you to focus on the joy of your gathering without the worry of digestive issues.

More Info

Springtime Harvest Salad Recipe: Taking Advantage of What’s In Season

Happy Senior Couple Making Salad Together Cutting Vegetables And Dressing Dish In Kitchen. Elderly Spouses Cooking Dinner At Home. Modern Retirement Lifestyle And Healthy Nutrition Concept
Happy Senior Couple Making Salad Together Cutting Vegetables And Dressing Dish In Kitchen. Elderly Spouses Cooking Dinner At Home. Modern Retirement Lifestyle And Healthy Nutrition Concept

Spring is a wonderful time for embracing the freshness of the season with a variety of in-season produce that can make any salad vibrant, flavorful, and nutritious. 

This Springtime Harvest Salad captures the essence of this time of year, with each ingredient contributing its peak season flavor and texture. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal. 

In-season veggies are at their nutritional best, providing higher levels of vitamins and antioxidants and taste better due to natural ripening processes. 

Additionally, seasonal fruits and vegetables tend to be more affordable due to their abundance. This practice encourages a varied diet, enriching your meals with different nutrients throughout the year. Furthermore, it connects you more closely with nature’s cycles, promoting a mindful understanding of food sources. 

Overall, choosing seasonal produce is a healthier, tastier, and more eco-friendly choice that supports local communities.

Here’s a salad recipe that highlights the best of what the season has to offer.

Springtime Harvest Salad

Salad Ingredients:

Mixed baby greens: A blend of baby spinach, arugula, and baby kale offers a perfect base; tender and packed with nutrients.

Fresh strawberries: Their sweet juiciness adds a burst of flavor and color.

Radishes: Thinly sliced for a crisp, peppery crunch.

English cucumbers: For a fresh, hydrating bite.

Avocado: Sliced for creamy richness, adding a lovely contrast to the crisp ingredients.

Goat cheese: Crumbled for a tangy, creamy element.

Toasted almonds: For a nutty crunch.

Edible flowers (optional): Such as violets or pansies, for garnishing, adding beauty and a slight floral note.

Honey-Dijon Vinaigrette Ingredients:

– 3 tablespoons extra-virgin olive oil

– 1 tablespoon white wine vinegar

– 1 teaspoon Dijon mustard

– 1 teaspoon honey

– Salt and freshly ground black pepper, to taste


1. Prepare the dressing: In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, salt, and pepper until well combined. Adjust seasoning to taste. Set aside.

2. Toast the almonds: In a dry skillet over medium heat, toast the almonds, stirring frequently, until they’re golden and fragrant. Remove from heat and let cool.

3. Assemble the salad: In a large salad bowl, combine the mixed baby greens, sliced strawberries, thinly sliced radishes, sliced cucumbers, and sliced avocado.

4. Add cheese and nuts: Sprinkle the crumbled goat cheese and toasted almonds over the top of the salad.

5. Dress the salad: Drizzle the prepared honey-Dijon vinaigrette over the salad, tossing gently to ensure everything is evenly coated.

6. Garnish and serve: If using, garnish with edible flowers for an extra touch of spring. Serve immediately, offering additional dressing on the side if desired.

This Springtime Harvest Salad captures the essence of this time of year. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.

Springtime Harvest salad recipe card

A Boost for Your Immune System

Stonehenge Health Dynamic Immunity

Eating seasonal vegetables is not only a delight for your taste buds but also a boon for your health, offering peak nutritional benefits and essential vitamins and antioxidants that are crucial for maintaining a strong immune system. 

However, for an added boost, consider incorporating the Dynamic Immunity supplement into your daily routine. 

This supplement is designed to complement a healthy lifestyle by providing additional support to the immune system, ensuring it functions at its best year-round.

With natural ingredients geared towards enhancing your body’s defenses, Dynamic Immunity is a valuable ally in your wellness regimen, alongside the nutritious benefits of eating seasonal fruits and vegetables.

SH dynamic immunity

Festive Flavors in a Flash: 3 Holiday Recipes in under 30 Minutes

older woman baking during the holidays
older woman baking during the holidays

Amidst the hustle and bustle of the holiday season, when time is a precious commodity, the assurance that you can create delightful and festive dishes in under 30 minutes is truly comforting. During this busy time of year, compromising on taste or the festive spirit is simply not an option. 

Whether you’re whipping up Christmas recipes or preparing a quick and health-conscious holiday feast, these recipes guarantee both convenience and satisfaction. After all, relishing wholesome and flavorful dishes should never be a compromise, especially during the most hectic time of the year. 

Here’s to quick, festive, and health-conscious holiday cooking!

Air Fryer Lemon Garlic Shrimp Scampi

Garlic Lemon Shrimp recipe

Experience the convenience of our Air Fryer Lemon Garlic Shrimp Scampi—where succulent shrimp is infused with a burst of garlic and lemon flavors, creating a simple yet gourmet delight in under 30 minutes. This recipe proves that even during the busiest time of the year, you can savor delicious dishes without compromising on time or taste. Let the enticing aroma of this dish enhance your festive celebrations, showcasing that simplicity is the key to a joyful and flavorful holiday season.


– 1 pound large shrimp, peeled and deveined

– 3 tablespoons melted butter

– 3 cloves garlic, minced

– Zest of 1 lemon

– 2 tablespoons lemon juice

– 1 tablespoon chopped fresh parsley

– Salt and pepper to taste


1. Preheat the air fryer to 375°F (190°C).

2. In a bowl, combine melted butter, minced garlic, lemon zest, lemon juice, chopped parsley, salt, and pepper.

3. Add the shrimp to the bowl and toss to coat evenly.

4. Place the shrimp in the air fryer basket in a single layer.

5. Air fry for 6-8 minutes, shaking the basket halfway through, until the shrimp are opaque and cooked through.

6. Serve hot, and you can drizzle any remaining sauce over the shrimp.


Serves: 4 | Serving Size: 9 shrimp: 270 calories, 16g fat, 5g carbohydrates, 1g sugars, 1g fiber, 23g protein

Egg Basket Benedict

Egg Benedict Basket recipe

Start your Christmas morning with these charming Egg Basket Benedicts—a simple and quick breakfast recipe that brings a touch of high-end brunch to your table. While you happily unwrap presents, let the oven handle the cooking, filling your kitchen with delightful aromas. Enjoy the festive fun happening around you, all without the hassle of standing over the stove.


– 1 sheet frozen puff pastry, thawed

– 12 large eggs

– 6 slices Canadian bacon, finely chopped

– 1 envelope hollandaise sauce mix


1. Preheat oven to 400°. 

2. On a lightly floured surface, unfold puff pastry. 

3. Roll into a 16×12-in. rectangle; cut into twelve 4-in. squares. 

4. Place in greased cupcake pan – without  pressing gently onto bottoms and up sides, allowing corners to point up.

5. Break and slip an egg into center of each pastry cup; sprinkle with Canadian bacon. 

6. Bake until pastry is golden brown, egg whites are completely set, and yolks begin to thicken but are not hard, 10-12 minutes. 

7. Prepare hollandaise sauce according to package directions.

8. Remove pastry cups to wire racks. 

9. Serve warm with hollandaise sauce.


Serves: 6 | Serving Size: 1 pastry cup, 1 tablespoon sauce: 237 calories, 15g fat, 14g carbohydrate, 1g sugars, 2g fiber, 10g protein.

Classic Deviled Eggs

Deviled egg recipe

Elevate your holiday potluck contribution with the timeless appeal of Classic Deviled Eggs—a simple yet crowd-pleasing recipe that seamlessly combines nostalgia and flavor. These creamy and seasoned deviled eggs are the perfect addition to any festive gathering, ensuring a burst of homemade goodness without the fuss


– 12 hard-boiled eggs, peeled and halved

– 1/4 cup mayonnaise

– 2 teaspoons Dijon mustard

– 1 tablespoon white vinegar

– Salt and pepper to taste

– Paprika for garnish

– Chopped chives for garnish


1. Carefully scoop out the egg yolks into a bowl and mash them with a fork.

2. Add mayonnaise, Dijon mustard, white vinegar, salt, and pepper to the mashed yolks. 4. Mix until smooth.

5. Spoon or pipe the yolk mixture back into the egg white halves.

6. Sprinkle it with paprika and chopped chives for garnish.

7. Arrange on a serving platter and refrigerate until ready to serve at the potluck.


Serves: 6 | Serving Size: 2 Deviled Eggs | Per Serving: 135 Calories, 12g Fat, 1g Carbohydrates, 1g Sugar, 0g Fiber, 7g Protein

Festive & Focused

Dynamic Brain

Eggs are a beloved ingredient in our kitchen, not only for their versatility, but also for their rich choline content. Choline serves as the building block for the neurotransmitter acetylcholine. This crucial neurotransmitter not only commands your muscles to move and flex but also instructs your brain’s hippocampus to store memories. Acetylcholine is fundamentally involved in attention, learning, and memory functions.

One of the most straightforward and effective ways to get more choline in your diet  is through a high-quality brain health supplement like Stonehenge Health’s Dynamic Brain. This supplement not only offers choline but also includes Bacopa Extract, Phosphatidylserine, and 37 other ingredients that support brain health, including essential B vitamins.

By incorporating Dynamic Brain into your routine, you’re investing in your brain health, enabling you to fully enjoy every holiday moment.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Balance in Holiday Eating: Nourishing Needs While Savoring Wants

Baked turkey. Christmas dinner. The Christmas table is served with a turkey, decorated with bright tinsel and candles. Fried chicken, table. Family dinner. Top view, hands in the frame
Baked turkey. Christmas dinner. The Christmas table is served with a turkey, decorated with bright tinsel and candles. Fried chicken, table.  Family dinner. Top view, hands in the frame

As the holiday season approaches, so does the abundance of festive feasts and indulgent treats. Amidst the array of tempting dishes, finding a balance between eating what your body needs and savoring what you want becomes a thoughtful endeavor. In this essay, we explore the philosophy of harmonizing nutritional needs with culinary desires during the holidays and offer practical tips for achieving a sense of balance and well-being.

The Philosophy of Balance

Friends around the table. Woman handing a friend a gift.

The essence of balanced eating during the holidays lies in acknowledging and respecting the dual aspects of nourishment – the nutritional requirements of your body and the enjoyment derived from savoring indulgent, celebratory foods. This philosophy embraces both sides of the spectrum, recognizing that food is not merely fuel but also a source of pleasure, cultural connection, and celebration.

Eating What You Need

Healthy bowl with quinoa, avocado, and other vegetables. Balanced meal concept.

Prioritizing your body’s needs involves consuming a well-rounded, nutrient-dense diet. This includes ample servings of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foundational elements provide essential vitamins, minerals, and energy to support overall health and well-being. During the holidays, be sure to fuel up with nutritious eats first, so your body is primed and ready to rock the night away! 🌟

Adding What You Want

Christmas Sugar Cookies santa claus and Snowman marshmallow pops traditional sweet treats for the winter holidays

The concept of adding what you want to eat during the holidays emphasizes the importance of enjoyment and celebration in the culinary experience. Indulging in favorite holiday treats, traditional family recipes, and festive delights contributes to the joy and cultural significance of the season. Giving yourself guilt-free space for holiday treats, not only adds a dash of fun but also builds a happy, healthy connection with food, turning your holiday experience into something truly special. 🎉

7 Tips for Achieving Balance

Snowman porridge oatmeal breakfast , Fun Christmas food

1. Mindful Eating

Brain made out of fruits and vegetables isolated on white background

Mindful eating fosters awareness of hunger and fullness. Pay attention to the flavors and textures of each bite. This approach encourages a greater connection to the eating experience, helping you make informed choices about when to eat and when to savor a treat.

2. Listen to Your Body

Happy friends around dinner table

Tune in to your body’s signals of hunger and fullness. Eat when you’re hungry, and stop when you’re satisfied. Avoid the mindset of strict portion control, and allow yourself the flexibility to enjoy holiday foods without feeling compelled to overindulge.

3. Prioritize Nutrient-Dense Foods

attributes of nutrient dense foods infographics

Build your meals around nutrient-dense foods that provide essential vitamins and minerals which support your body’s nutritional requirements and contribute to overall well-being. 

4. Stay Hydrated

Close up portrait of one senior woman with short hair happy smile positive emotion copy space standing at home indoor gray white hair hold glass of water

Make sure to sip on plenty of water throughout the day—it helps with digestion, keeps your energy levels up, and does wonders for your overall health. Plus, staying hydrated can even help you manage your appetite and avoid overeating.

5. Plan and Prioritize

Hands of unrecognizable woman setting table with a cake

Plan your holiday meals and prioritize the dishes that hold special meaning or bring the most joy. This intentional approach allows you to savor what truly matters to you without feeling compelled to indulge in everything. Make conscious choices about which foods align with your personal preferences and cultural traditions. Take a moment to really savor each bite and enjoy those amazing flavors. 

6. Avoid Food Guilt

Healthy dessert idea  - edible kiwi pomegranate Christmas tree

Release any feelings of guilt associated with holiday eating. Guilt can overshadow the enjoyment of festive foods and create a negative relationship with eating. Instead, focus on the positive aspects of the holiday experience, including connection, celebration, and the joy of sharing meals with loved ones.

Achieving harmony between nutritional needs and culinary desires during the holidays revolves around mindfulness, intentionality, and a holistic well-being approach. Prioritizing nutrient-dense foods alongside occasional indulgences fosters a positive food relationship, enhancing the holiday season’s joy. For a delightful twist, consider making Strawberry Santa treats—a perfect addition to create lasting memories and a fulfilling holiday experience for all.

Strawberry Santas

Strawberry Santa recipe card


– 16 ounce package fresh strawberries, washed

– 8 ounces cream cheese, softened

– 5 tablespoons powdered sugar

– 1 teaspoon vanilla extract

– chocolate sprinkles or morsels


1. Place a strawberry on a cutting board and remove the stem to create a flat base.

2. Slice 1/3 up from the tip of the strawberry to create the “hat”.

3. Combine softened cream cheese, powdered sugar, and vanilla. Mix until the consistency becomes thick.

4. Transfer the frosting into a zip bag or piping bag, snipping off one corner.

5. Apply the frosting onto the strawberry base, place the strawberry “hat” on top, and squeeze additional mixture over the hat.

6. Create the “buttons” on the front by dipping a toothpick into the frosting mixture.

7. Decorate Santa’s eyes using chocolate morsels or sprinkles.

8. Store in the refrigerator for up to 3 days. Enjoy!


Makes 1 treat | Per Serving: 67 calories, 4g fat, 5g carbohydrates, 4g sugar, fiber 9.2g

Holiday Wellness

Stonehenge Health Dynamic Biotics

Now, here’s the big question… 

How do you savor your holiday feasts without guilt? As the holiday season approaches, taking care of your well-being becomes a top priority.

Amid the festivities, consider a crucial supplement like Stonehenge Health’s Dynamic Biotics, a blend of diverse probiotics offering a wide range of benefits, particularly for your digestive and immune health.* 

Savor the season with confidence!

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Savor a Healthier Holiday with 3 Tasty Thanksgiving Recipes

Thanksgiving food
Thanksgiving food

Thanksgiving is a time for indulgence, but that doesn’t mean we can’t make choices that are both delicious and health-conscious. This year, we’re shaking things up a bit with some recipe alternatives that not only taste fantastic but also cater to a healthier lifestyle.

For our main course, we’re opting for an Herb-Roasted Turkey Breast instead of the traditional whole turkey. The turkey breast is a lean cut of meat, high in protein and low in fat. By focusing on this portion, we’re avoiding the higher-fat dark meat found in the legs and thighs. Plus, roasting just the breast is quicker and easier than cooking a whole turkey, making it a less stressful option for the holiday cook.

We’re utilizing the air fryer for our Rosemary Sweet Potatoes recipe. Air fryers have become a popular kitchen appliance due to their ability to achieve the same crispy, fried texture of traditional frying methods but with significantly less oil. This results in dishes that are lower in fat and calories but still packed with flavor. Our air-fried sweet potatoes, for instance, are delightfully crispy on the outside and tender on the inside, all achieved with just a fraction of the oil you’d typically use.

Finally, we’re using cauliflower as a stand-in for rice and potatoes in our Cauliflower Rice Stuffing. Cauliflower is a versatile, low-carb vegetable that can mimic the texture and mild flavor of these starchy foods when prepared correctly. It’s a great way to add more vegetables to your plate without feeling like you’re missing out on your favorite side dishes. Plus, cauliflower is rich in fiber and various essential vitamins, making it a nutritionally-dense addition to any meal. By making these simple swaps and using these cooking methods, we can enjoy a Thanksgiving feast that satisfies our taste buds while also keeping our health in mind.

Herb-Roasted Turkey Breast

turkey breast recipe


– 1 bone-in turkey breast (6-7 pounds)

– 2 tablespoons olive oil

– 2 tablespoons chopped fresh sage

– 2 tablespoons chopped fresh rosemary

– 2 tablespoons chopped fresh thyme

– Salt and pepper to taste


1. Preheat your oven to 325°F.

2. Rub the turkey breast with olive oil, then sprinkle with the chopped herbs, salt, and pepper.

3. Place the turkey breast on a rack in a roasting pan, skin side up.

4. Roast for about 2 hours, or until a thermometer inserted into the thickest part of the breast reads 165°F.

5. Let the turkey rest for 15 minutes before carving.


Makes 8 ounces | Per Serving: 304 calories, 1.6g fat, 0g carbohydrates, 0g sugar, 0g fiber, 68g protein

Source: Food Network

Air Fryer Rosemary Sweet Potatoes

air fryer rosemary sweet potatoes recipe


– 4 sweet potatoes

– 2 tablespoons olive oil

– 1 tablespoon chopped fresh rosemary

– Salt and pepper to taste


1. Preheat your air fryer to 375°F.

2. Cut the sweet potatoes into cubes and toss them with olive oil, rosemary, salt, and pepper.

3. Cook in the air fryer for about 15-20 minutes, shaking the basket halfway through, until the potatoes are crispy.


Makes 8 servings | Per Serving: 84 calories, 4g fat, 12g carbohydrates, 4g sugar, 2g fiber, 1g protein

Source: Delish

Cauliflower Rice Stuffing

cauliflower rice stuffing recipe


– 1 large head of cauliflower

– 1 cup diced carrots

– 1 cup diced celery

– 1 onion, diced

– 2 cloves garlic, minced

– 2 tablespoons olive oil

– Salt and pepper to taste


1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice

2. In a large sauté pan, heat the olive oil over medium heat. Add the carrots, celery, onion, and garlic and sauté until softened.

3. Add the cauliflower rice and cook for another 5-7 minutes. Season with salt and pepper.

4. Put the cauliflower rice into a baking dish and bake  for 25-30 minutes, or until it’s golden brown.


Makes 8 servings | Per Serving: 145 calories, 8g fat, 18g carbohydrates, 7.6g sugar, 7.6g fiber, 4.9g protein

Source: Eating Well

Boost Your Holiday Wellness with Essential Probiotics

Stonehenge Health Dynamic Biotics

Now, here’s the big question…

How do you savor your holiday feasts without worry?

As the holiday season approaches, taking care of your well-being becomes a top priority.

A crucial supplement to consider amid the festivities is probiotics, like Stonehenge Health’s Dynamic Biotics. These little wonders offer a wide range of benefits, especially when it comes to your digestive and immune health.*

Probiotics are the friendly gut bacteria that play a significant role in supporting optimal digestive health and nutrient absorption. * Various factors can upset your gut microbiome, including poor dietary choices, travel, and even indulging in a bit too much holiday cheer. By incorporating Dynamic Biotics into your daily routine, you’re supporting healthy microflora within your gut. This, in turn, helps support digestive comfort, especially during the holiday season due to over-indulgence.*  But that’s not all – probiotics have also demonstrated their ability to support your immune function.* So, as you prepare for the festivities and gatherings, don’t forget to take Dynamic Biotics. It might just be the secret ingredient to ensure you enjoy a happy and healthy holiday season.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Wonderfully Crispy Creations: Air Fryer Recipes You’ll Love to Share

airfryer with cooked potatoes and fish

If you still need to get on the air fryer craze, it’s time to join the party! Cooking with an air fryer is nothing short of amazing. This kitchen appliance has taken the culinary world by storm, revolutionizing how we prepare our favorite dishes. It’s the key to achieving that irresistible crispy texture with a fraction of the oil, making your meals delicious and incredibly healthy. 

Today, we’re here to tantalize your taste buds and offer you a trio of delectable and nutritious air fryer recipes. From crispy veggie chips to succulent lemon herb chicken and a flavorful herb-crusted salmon, these recipes will have you falling in love with your air fryer all over again.

Let’s embark on a culinary adventure that’s both delightful and health-conscious!

1. Crispy Air Fryer Veggie Chips

air fried veggie chips recipe


– 2 large sweet potatoes, thinly sliced

– 2 zucchinis, thinly sliced

– 2 tablespoons olive oil

– 1 teaspoon paprika

– 1/2 teaspoon garlic powder

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper


1. In a large bowl, combine the olive oil, paprika, garlic powder, salt, and black pepper.

2. Toss the sliced sweet potatoes and zucchini in the seasoned olive oil mixture until well coated.

3. Preheat your air fryer to 375°F (190°C).

4. Place the vegetable slices in a single layer in the air fryer basket. You may need to cook them in batches to avoid overcrowding.

5. Air fry for 10-12 minutes, flipping the chips halfway through or until golden and crispy.

6. Remove from the air fryer and let them cool for a few minutes before serving.


Makes 4 servings | Per Serving: 79 calories, 1.1g fat, 4.1g carbohydrates, 1.8g sugar

2. Air Fryer Lemon Herb Chicken

air fyer herb chicken


– 4 boneless, skinless chicken breasts

– 2 tablespoons olive oil

– 2 cloves garlic, minced

– Zest and juice of 1 lemon

– 1 teaspoon dried oregano

– 1 teaspoon dried thyme

– Salt and pepper, to taste


1. In a bowl, combine the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, dried thyme, salt, and pepper.

2. Add the chicken breasts to the marinade and coat them evenly. Let them marinate for about 30 minutes.

3. Preheat the air fryer to 375°F (190°C).

4. Place the marinated chicken breasts in the air fryer basket.

5. Cook for 20-25 minutes, turning the chicken halfway through, until they reach an internal temperature of 165°F (74°C) and are golden brown and cooked through.


Makes 4 servings | Per Serving: 330 calories, 17.4g fat, .9g carbohydrates, 0g sugar, .3g fiber, 40.g protein

3. Air Fryer Salmon with Herb Crust

air fryer salmon recipe


– 4 salmon filets

– 2 tablespoons olive oil

– 1/2 cup breadcrumbs (panko or whole wheat)

– 2 tablespoons fresh parsley, chopped

– 1 tablespoon fresh dill, chopped

– 1 tablespoon fresh chives, chopped

– Salt and pepper, to taste

– Lemon wedges for serving


1. In a bowl, combine the breadcrumbs, fresh parsley, fresh dill, fresh chives, salt, and pepper.

2. Brush each salmon fillet with olive oil and press the herb breadcrumb mixture onto the top of the filets to create a crust.

3. Preheat your air fryer to 375°F (190°C).

4. Place the salmon filets in the air fryer basket.

5. Air fry for 10-12 minutes, depending on the thickness of the fillets, until the salmon flakes easily with a fork and the crust is golden and crispy.

6. Serve with lemon wedges for an extra burst of flavor.

These air fryer recipes offer a healthier and more convenient way to enjoy your favorite dishes with less oil and more flavor. Happy cooking!


Makes 4 servings | Per Serving: 402 calories, 19.4g fat, 19.4g carbohydrates, 1.7g sugar, 1.2g fiber, 38g protein

Upgrade Your Digestion

stonehenge health dynamic biotics

Fried foods can often lead to digestive problems due to their high fat content and how they are prepared, typically submerging them in hot oil.

However, by making the simple switch to air frying, you can savor your favorite dishes without the digestive discomfort that often accompanies their fried counterparts.

Another step you can take towards more digestive comfort is Stonehenge Health’s Dynamic Biotics*.

You’re cultivating an environment primed for digestive wellness by featuring 16 diverse probiotic strains with 55 billion CFUs and prebiotics to support your microbiome, Dynamic Biotics.* Dynamic Biotics helps your body effectively cope with GI discomforts such as occasional gas, cramps, irregular bowel movements, and bloating.*

Dynamic Biotics remains your ultimate probiotic choice.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Unlocking Flavor without Extra Calories: The Magic of Marinades (Plus 4 Recipes)

Top down view on multiple white bowls holding an assortment of bright red marinades next to plates of herbs and other ingredients
Top down view on multiple white bowls holding an assortment of bright red marinades next to plates of herbs and other ingredients

Picture this: a succulent, tender piece of chicken bursting with an explosion of mouthwatering flavors. That’s the power of marinating, a culinary technique that takes your taste buds on a wild ride and does it without adding those dreaded extra calories to your meal.

But there’s more to it than just tantalizing your palate; it’s also about making smarter, healthier food choices. With ingredients like lemon zest and fresh herbs, you can whip up dishes as nutritious as they are delicious. Lean cuts of meat become a delectable treat, making it easier to steer your culinary journey toward wholesome indulgence.

Ready to explore how marinating can elevate your meals without expanding your waistline? Keep reading…

What Is Marinating?

Grilled salmon fish with various vegetables on the flaming grill

Marinating is a cooking process that involves soaking your food, typically meat, fish, or vegetables, in a flavorful liquid mixture before cooking. This liquid, known as the marinade, comprises various ingredients such as herbs, spices, acids like vinegar or citrus juice, and sometimes a dash of oil.

The combination of ingredients in the marinade infuses your meal with complexity and depth, turning a plain piece of chicken into a mouthwatering masterpiece.

The best part? Most of these flavor-enhancing elements come with minimal caloric additions.

The Minimal Calorie Impact

Contrary to what many may believe, marinating your food doesn’t significantly increase its calorie content. Let’s break it down:

1. Acids (Vinegar, Citrus Juice): These ingredients are often used in marinades to tenderize the meat and add a zesty tang to the dish. Their calorie contribution is negligible.

2. Herbs and Spices: The calorie content of herbs and spices is minuscule, yet they pack a punch in flavor. From garlic and ginger to rosemary and thyme, these ingredients can transform your dish without affecting your calorie count.

3. Oil: While oil is slightly more calorie-dense, it’s typically used in small quantities in a marinade. The oil helps distribute the flavors and aids in browning during cooking. Healthier options include olive and avocado oil.

4. Sweeteners: Some recipes call for natural sweeteners like honey or maple syrup. While these add calories, the amounts can often be adjusted to suit your dietary preferences.

To determine how many calories the marinade has added to your food, follow the steps below.

Female using dieting app on a smartphone to track nutrition facts and calories in her food

1. Measure the Ingredients: Start by measuring all the ingredients you put into your marinade, such as oil, vinegar, herbs, spices, and sweeteners. Use measuring cups and spoons for accuracy.

2. Calculate Marinade Calories: Check the labels on store-bought ingredients for this information. For fresh items without labels, search for calorie information online or in a nutrition database.

3. Measure the Total Marinade Amount: Use a liquid measuring cup or kitchen scale to measure the total volume of your marinade in fluid ounces. This helps you know how much marinade you have.

4. Calculate Calories per Fluid Ounce: Divide the total marinade calories by the measured volume in fluid ounces. This tells you how many calories are in each fluid ounce of your marinade.

5. Figure Out How Much You Used: Determine how much of the marinade you used to marinate your food by removing the food items, measuring how much marinade is left in the container, and subtracting from the total volume.

6. Multiply Calories by the Amount Used: Multiply the calories per fluid ounce (from step 4) by the amount you used (from step 5). This gives you the extra calories from the marinade used in your meal.

7. Add to Your Meal’s Calorie Count: This way, you have an accurate picture of your meal’s calorie content.

Calorie Count Example: If your marinade had 200 calories for 3.4 fluid ounces, and you had 1.6 fluid ounces left in the container:

• Calories per fluid ounce: 200 calories / 3.4 fluid ounces ≈ 58.82 calories/fluid ounce

• Amount used: 3.4-1.6 ≈ 1.8 fluid ounces used

• Extra calories: 58.82 calories/fluid ounce x 1.8 fluid ounces ≈ 106 calories

Add 106 calories to your meal’s calorie total and divide by the portions served.

By following these steps in fluid ounces, you can easily keep track of the extra calories from your marinade, which is helpful when managing your calorie intake for your health goals.

Healthy Tips:

Pleasant middle-aged multiethnic woman wearing a kitchen apron, filling can with fresh chili peppers, making homemade pickles and marinated delicacies for the winter, in the home kitchen interior

• Use lean proteins like chicken breast, turkey, or tofu to keep the calorie count in check.

• Experiment with different herbs, spices, and acids to find your favorite flavor combinations.

• Don’t overdo the oil in your marinade; a little goes a long way.

• Whip up enough marinade to completely cover your food. 

• Marinate red meat and poultry for at least 2 hours and no longer than 24 hours unless you freeze your food.

• Marinate most fish for 30 minutes at maximum. Marinate firmer fish like halibut and tuna for at least 45 minutes.

Healthy eating has never tasted this good! Now, let’s dive into our assortment of marinade recipes that promise to add a burst of deliciousness to your meals without compromising on nutrition.

Lemon Herb Vinaigrette

Lemon Herb Vinaigrette-recipe


   • 3 tablespoons extra-virgin olive oil

   • 2 tablespoons fresh lemon juice

   • 1 garlic clove, minced

   • 1 teaspoon Dijon mustard

   • Salt and pepper to taste

   • 1 tablespoon fresh herbs

Calories: 373

Balsamic Dijon Dressing

Balsamic Dijon Dressing-recipe


   • 3 tablespoons extra-virgin olive oil

   • 2 tablespoons balsamic vinegar

   • 1 tablespoon Dijon mustard

   • 1 garlic clove, minced

   • Salt and pepper to taste

Calories: 412

Asian Sesame Ginger Marinade

Asian Sesame Ginger Marinade recipe


  • 3 tablespoons low-sodium soy sauce or tamari

   • 2 tablespoons rice vinegar

   • 1 tablespoon toasted sesame oil

   • 1 teaspoon fresh ginger, grated

   • 1 garlic clove, minced

   • 1/2 teaspoon red pepper flakes

   • 1 tablespoon sesame seeds

Calories: 192

Turmeric & Citrus Marinade (Great for Chicken or Fish!)

Turmeric & Citrus Marinade recipe


• 2 tablespoons olive oil

• 1 teaspoon ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/2 teaspoon ground coriander

• Zest and juice of 1 lemon

• 2 cloves garlic, minced

• Salt and black pepper to taste

 Calories: 278

Unlocking the Power of Curcumin with Stonehenge Health Dynamic Turmeric

Stonehenge Health Dynamic Turmeric supplement

Turmeric is renowned for its exceptional health-imparting properties, acting as a potent antioxidant that supports overall well-being and promotes a healthy, vibrant life. *

But did you know curcumin is the secret behind turmeric’s superpowers?

So, before you overdo the turmeric in your marinade, remember that curcumin makes up just 5% of this spice. Enter Stonehenge Health Dynamic Turmeric – a game-changing supplement delivering 1,650mg of turmeric powder and extract, standardized to an impressive 95% curcuminoids.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

You Won’t Miss the Bun – 3 Delicious Lettuce Wrap Recipes

Delicious Lettuce Wrap

Are you looking for delicious and nutritious meal ideas that won’t weigh you down?

Lettuce wraps are a delightful and healthy alternative to traditional bread-based sandwiches. Not only do they provide a refreshing crunch, but they also offer a low-carb and gluten-free option for those looking to watch their carb intake. Lettuce wraps provide a versatile and nutritious twist to your favorite handheld meals.

Anything you can make with a bun, you can recreate using a crisp lettuce wrap. When it comes to wrapping, opt for large, flexible lettuce leaves like iceberg, romaine, or butter lettuce. To assemble, lay out the lettuce leaf and pile on your desired fillings.

Wrap a juicy beef patty with cheese, tomatoes, and onions for a delectable burger alternative.

Craving a savory taco? Fill your lettuce wrap with seasoned ground meat, salsa, and avocado.

Love sushi? Swap the seaweed for lettuce and roll up fresh fish, rice, and veggies.

The options are endless!

Get creative and enjoy a delightful twist on your favorite flavors. And to help you get started on the lettuce wrap revolution, we’ve included three low-cal, low-carb recipes below.

Thai-Inspired Chicken Lettuce Wraps

Thai Inspired Chicken Lettuce Wraps Recipe - Stonehenge Health


• 1 pound cubed chicken

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• 2 teaspoons lime juice

• 1 teaspoon honey or maple syrup

• 1 teaspoon grated ginger

• 1 clove garlic, minced

• 1 cup shredded carrots

• ½ cup fresh cilantro leaves

• 8 large lettuce leaves (iceberg, butter, or romaine)


1. In a bowl, combine soy sauce, sesame oil, lime juice, honey, grated ginger, and minced garlic. Whisk until well combined.

2. Place the chicken cubes in a skillet over medium heat, and cook for 4 minutes.

3. Pour the sauce mixture over the chicken and stir-fry for 3 minutes, until the chicken is heated through and well-coated with the sauce.

3. Remove the chicken from the heat and let it cool slightly.

4. To assemble the wraps, place a spoonful of chicken in the center of each lettuce leaf.

5. Top with shredded carrots and cilantro leaves.

6. Roll the lettuce leaves tightly, securing the fillings inside.

7. Serve immediately and enjoy these refreshing and flavorful Thai-inspired lettuce wraps.


Makes 8 wraps | Per Serving: 114 calories, 3.4g fat, 3.1g carbohydrates, 1.9g sugar, .4g fiber, 16.9g protein

Grilled Shrimp Lettuce Wraps with Diced Tomatoes

Grilled Shrimp Lettuce Wraps with Diced Tomatoes Recipe - Stonehenge Health


• 1 pound of large shrimp, peeled and deveined

• 2 tablespoons of olive oil

• 1 teaspoon of paprika

• 1 teaspoon of garlic powder

• Salt and pepper, to taste

• 8 large lettuce leaves (iceberg, butter, or romaine)

• 1 cup of diced tomatoes

• 1 cup diced onion

• ¼ cup of chopped fresh cilantro

• 2 tablespoons of lime juice

• Lime slices for garnish

• Optional toppings: sliced avocado, diced red onion, hot sauce


1. Preheat your grill to medium-high heat.

2. In a bowl, toss the shrimp with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.

3. Place the seasoned shrimp on a preheated grill pan and cook for about 2-3 minutes per side until they turn pink and are cooked through. Remove from the pan.

4. Assemble the lettuce wraps by laying the lettuce leaves on a plate or serving platter.

5. In a separate bowl, combine the diced tomatoes, onions, fresh cilantro, and lime juice. Mix well to combine.

6. Take a lettuce leaf and spoon a portion of the diced tomato mixture onto it.

7. Top with a few grilled shrimp.

8. Optional: Add sliced avocado, diced red onion, or a drizzle of hot sauce for extra flavor and texture.

9. Repeat the process with the remaining lettuce leaves and ingredients.

10. Serve the grilled shrimp lettuce wraps immediately and enjoy this refreshing and light dish.

Tip: Feel free to adjust the seasonings and toppings according to your taste preferences. These lettuce wraps make for a delicious appetizer or a light and healthy meal option.


Makes 8 wraps | Per Serving: 84 calories, 3.6g fat, 2.8g carbohydrates, .9g sugar, .5g fiber, 11g protein

Delicious Tumeric-Spiced Lettuce Wraps

Tumeric Spiced Lettuce Wrap Recipe - Stonehenge Health


• 1 pound ground turkey (or any protein of your choice)

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 teaspoon turmeric powder

• 1/2 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/4 teaspoon paprika

• Salt and pepper, to taste

• 1/2 cup diced tomatoes

• 1/4 cup chopped fresh cilantro

• Juice of 1/2 lime

• Lettuce leaves (such as Bibb or Romaine)

• Optional toppings: sliced avocado, shredded carrots, sliced cucumber


1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent and fragrant.

2. Add the ground turkey to the skillet, breaking it up with a spoon. Cook until the turkey is browned and cooked through.

3. Stir in the turmeric powder, cumin, coriander, paprika, salt, and pepper. Cook for another 1-2 minutes to allow the spices to release their flavors.

4. Add the diced tomatoes and cook for an additional 2-3 minutes, until the tomatoes are heated through.

5. Remove the skillet from the heat and stir in the fresh cilantro and lime juice.

6. Spoon the turmeric-spiced turkey mixture onto lettuce leaves, creating lettuce wraps.

7. Top with your desired optional toppings, such as sliced avocado, shredded carrots, and sliced mushrooms.

8. Serve immediately and enjoy the vibrant flavors of these turmeric-spiced lettuce wraps.

Note: Feel free to customize the recipe by adding other vegetables or sauces of your choice to the lettuce wraps. Get creative and make it your own!


Makes 8 wraps | Per Serving: 134 calories, 8.1g fat, 1.8g carbohydrates, .7g sugar, .5g fiber, 15.8g protein

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.