SIX Easy & Nutritious Recipes for National Nutrition Month — Nomadista Nutrition

1. Gut-Loving Chia Pudding

Ingredients:

• 2 tbsp chia seeds

• 1 cup soy, pea protein milk, or low-fat milk

• 1/2 cup fresh fruit (e.g., berries, mango, banana)

• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Mix the chia seeds and milk together in a jar or bowl.

2. Stir well to prevent clumping, then cover and refrigerate for at least 4 hours (overnight is best).

3. Once set, top with fresh fruit for added flavor, vitamins, and antioxidants.

Why It’s Great:
This pudding is an easy make-ahead option that’s packed with fiber, protein, and calcium. Chia seeds contribute 5g of fiber per serving, promoting gut and heart health, while the milk choice provides essential protein and calcium for strong bones and muscles. Versatile and delicious, it works as breakfast, a snack, or even dessert!

2. Immunity-Boosting Sunshine Smoothie

Ingredients:

• 1 frozen banana

• ½ cup 100% orange juice

• ½ cup soy milk

• ½ cup frozen mango

• 2 tbsp hemp seeds

• 1/2 cup probiotic yogurt

• 1 tsp fresh ginger

Instructions:

1. Blend all ingredients until smooth. Add ice if you prefer a colder smoothie.

Why It’s Great:
This smoothie is a powerhouse of immune-boosting nutrients, offering over 100% of your daily Vitamin C needs while supporting digestion with probiotics from yogurt. The addition of hemp seeds provides fiber and a mild nutty flavor, while bananas and orange juice supply potassium to help regulate blood pressure and promote heart health.

3. Nourishing Buckwheat & Mushroom Skillet with Dill

Ingredients:

• 1 cup buckwheat groats

• 2 cups water, vegetable broth or bone broth

• 1 tbsp olive oil 

• 1 cup mushrooms, sliced

• 1 small onion, diced

• 2 cloves garlic, minced

• ½ tsp salt

• ¼ tsp black pepper

• 2 tbsp fresh dill, chopped

• 1 egg (optional, for extra protein)

• ¼ cup sauerkraut or pickles (optional, for serving)

Instructions:

1. Rinse the buckwheat under cold water, then add it to a pot with 2 cups of water or vegetable broth. Bring to a boil, then reduce heat and simmer for about 10 minutes, or until tender. Drain any excess liquid and set aside.

2. In a large skillet, heat olive oil or butter over medium heat. Add the onions and garlic, sautéing until fragrant and translucent.

3. Add the mushrooms, salt, and pepper. Cook for about 5-7 minutes until the mushrooms are soft and golden.

4. Stir in the cooked buckwheat and fresh dill, mixing everything well. Cook for another 2 minutes to combine the flavors.

5. If using an egg, create a small well in the skillet and crack the egg into it. Cover and cook for about 2-3 minutes until the egg is set to your liking.

6. Serve warm, topped with sauerkraut or pickles if desired, for a tangy probiotic boost

Why It’s Great:
A traditional Ukrainian dish I grew up eating, buckwheat is a gluten-free, fiber-rich grain with powerful antioxidants. Buckwheat is great for digestion, heart health, and plant-based protein. Mushrooms offer immune-boosting beta-glucans and B vitamins for energy, while garlic and onion provide prebiotics to support gut health. Dill aids digestion, and fermented veggies add probiotics to balance the gut microbiome. This hearty, nourishing dish is easy to prepare and lasts well in the fridge.