3 Recipes from the Weight & Wellness Way Cookbook

By Jackie Cartier
April 19, 2017

We know that the right nutrition is life changing, but … how exactly are you supposed to know what good nutrition is? That’s where The Weight & Wellness Way Cookbook and Nutrition Guide comes in. We’ve specially crafted this book to cut through the clutter of what’s good for your health and what isn’t. You don’t need to buy the cookbook to learn the secret because we share it every week on Dishing Up Nutrition and our blog … it’s REAL FOOD! But we want to clear something up right here. When we say real food, we don’t mean diet. Truly, eating the Weight & Wellness Way is anything but, so stop thinking diet and start thinking health!

Health the Weight & Wellness Way can come in many, many forms, including protecting your blood vessels, supporting the cartilage in joints, stabilizing blood sugar, promoting positive thoughts and balancing hormones. When people eat this way, they often find that their focus, energy and thought patterns change. We have seen conditions ranging from MS, colitis and Crohn’s disease go into remission for years. People experience relief from fibromyalgia, acne clears, and cancer patients live longer than predicted. These amazing health transformations occur when people stop thinking “diet” and start thinking “health.”

To wet your palate, here are three Weight & Wellness Way recipes you’ll find in our cookbook.

Indian Curryindiancurry.jpg

Serves 8 | Gluten free | Dairy free | Balanced meal


  • 1 Tbsp. coconut oil
  • 1 ½ lb. chicken thighs
  • 1 c. chicken broth
  • ¾ canned coconut milk
  • 2 Tbsp. curry powder
  • 6 c. cauliflower (cut into bite-size pieces)
  • 2 c. sweet potato (cubed and cooked)
  • 2 c. green beans (cut into bite-size pieces)


  1. Melt coconut oil in a large skillet. Brown chicken thighs on both sides. Remove and set aside to cool. Slice chicken.
  2. In the same skillet add chicken broth, coconut milk, and curry powder. Simmer.
  3. Add cauliflower, sweet potato and green beans and cook until tender.
  4. Add chicken, mix together and cook until warmed through. 


Tuna-Stuffed Tomatoestunastuffedtomatoes.jpg

Serves 2| Gluten free | Dairy free | Balanced meal


  • 6 oz. water-packed light tuna (drained)
  • 2 hard-boiled eggs (diced)
  • ½ c. celery (finely chopped)
  • 1 green onion (finely chopped)
  • 1 c. cooked wild or brown rice
  • 3 Tbsp. cold-pressed mayonnaise
  • 1 Tbsp. fresh basil (chopped)
  • 1 Tbsp. fresh dill (chopped)
  • 2 large fresh tomatoes


  1. Combine all ingredients except basil, dill and tomatoes in a bowl.
  2. Add dill and basil to taste.
  3. Prepare tomato “blossoms” by making 4-6 cuts from center to bottom. Pull “petals” away from center.
  4. Place a lettuce leaf on each plate, top with tomato blossom.
  5. Divide tuna mixture evenly and spoon onto center of each tomato. 


blueberrybars.jpgBlueberry-Nut Freezer Bars 

Serves 16 | Gluten free | To make dairy free substitute coconut oil for butter | Serve as dessert after a balanced meal

Crust Ingredients:

  • 3 Tbsp. butter room temperature
  • 1 c. almond meal
  • ½ c. coconut flour
  • 2 Tbsp. pure maple syrup

Crust Directions:

  1. Preheat oven to 350°. Lightly grease a 9” x 9” pan.
  2. Using a fork or pastry blender, mix butter and maple syrup into the flours until it forms small balls and pieces. Mixture will be very crumbly.
  3. Pat mixture into the bottom of pan. Bake for 5-7 minutes. Remove from the oven and cool. 

Topping Ingredients:

  • 1 c. raw cashews or macadamia nuts
  • Juice of ½ lime or lemon
  • ¼ c. canned coconut milk
  • ¼ c. pure maple syrup
  • ¼ c. coconut oil (melted)
  • 2 tsp. vanilla
  • 1 c. blueberries
  • 2/3 c. canned coconut milk

Topping Directions:

  1. Soak nuts in cool water for four hours. Drain well but do not dry.
  2. Place nuts in a food processor and pulse until finely chopped but not pureed.
  3. Add all topping ingredients minus blueberries and 2/3 c. canned coconut milk to food processor, puree and pour over pie crust.
  4. Place remaining ingredients, blueberries and 2/3 c. canned coconut milk into food processor and puree. Pour over top of bars.
  5. Freeze bars for two hours or more.
  6. Allow to thaw on the counter for 45 minutes before cutting. Store leftovers in freezer. 


Find more delicious recipes in our cookbook  (114 of them to be exact,  in the categories below) all made with real food and with suggestions for sides or additions to make  a balanced meal.  

  • Explaining The Weight & Wellness Way
  • Stocking Your Kitchen
  • Eggs & Breakfast
  • Meat & Poultry Entrees
  • Fish & Seafood
  • Soups, Salads & Dressings
  • Vegetables
  • Special Occasions
  • Kid-Friendly Food
  • Meal Planning & Cooking Tips

Let us know what you try out in your kitchen, where real food is the key to good health. Enjoy!

About the author

Jackie Cartier is Content Strategy Manager for Nutritional Weight & Wellness. She was once a client, seeking natural solutions to her achy runner knees and hormonal imbalances. From then she was hooked and eventually ended up on their team, spreading the real food message on the blog and through social media. 

View all posts by Jackie Cartier


I find that coconut flour and oil really upset my stomach and thusly my digestive tract. I don't eat dairy as I have a true allergy to it. I have returned to eating olive oil and have eaten avacado since childhood.
Can I easily substitute with non-dairy and non-coconut foods in these recipes?

December 17, 2017 at 11:53 pm


Yes, you can. Cashew milk might be a good replacement for coconut milk in the curry. In the bars I would just add more almond meal instead of coconut flour, the texture may be a little different than with the coconut flour but should still be delicious. Enjoy.

Leave a comment

Your email address will not be published. Required fields are marked *

Back To Top