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Blueberry loaf displayed under a stripe blue, white linen cloth on a wooden board next to a artisan crafted glass mug and a small bowl of blueberries

Try These 5 Easy Nutritious Recipes for National Nutrition Month


Never feel like you have to choose between a delicious meal or nutritious meal; instead, choose both. Integrated Real Estate Group Regional Director of Dining Services Jered Kelley carefully gathered five recipes that are not only nutritious but also delicious. Satisfy your sweet and salty cravings, all while fueling your body with the nutrients it needs. Who says healthy recipes have to be boring?

From the delicious one-step smoothie to the flavorful hummus dip and bruschetta avocado, these recipes are quick and easy. Delicious and nutritious meals are made simply with minimum directions to follow.

Keep on reading to try one or all five of these recipes, and don’t forget to tag us on Facebook or Instagram.


Strawberry Raspberry Oatmeal Cheesecake Smoothies

A darkish-pink smoothie in a beer can glass cup with a glass straw inside with a small bowl of blackberries and a bunch of strawberries behind


  • 3/4 cup unsweetened almond milk
  • 1/2 cup frozen raspberries
  • 1/2 cup frozen sliced strawberries
  • 1/4 cup cottage cheese
  • 1/4 plain, nonfat Greek yogurt
  • 2 tbsp quick oats
  • 1 tsp honey
  • 1 tsp sugar
  • 1/2 tsp pure vanilla extract
  • Extra frozen raspberries to serve (they act as ice cubes)


1. Blend all ingredients together until smooth. If you find it too thick, add a little more milk and blend until done to your liking! Top with extra frozen raspberries.




Spoon swoosh of hummus on a white plate garnished with garbanzo beans, a charred vine of cherry tomatoes, pita bread and a bowl of basil leaves


  • 15 oz can chickpeas
  • 1/4 cup tahini
  • 2-3 tbsp lemon juice, (adjust to your tastes)
  • 1 tbsp extra virgin olive oil
  • 2 cloves garlic, minced
  • 3/4 tsp ground cumin
  • 3/4 tsp salt, to taste
  • cracked black pepper, to taste
  • 2 tbsp ice cold water
  • pinch of paprika, or Sumac for serving


1. Drain chickpeas in a fine mesh strainer under cool running water until water runs clear, about 20 seconds.

2. Transfer chickpeas to a food processor with tahini, lemon juice, olive oil, garlic, cumin, salt and pepper. Process until smooth, scraping down the sides with a spatula when the hummus gets stuck to the walls of the bowl.

Process once more. With the food processor running, drizzle in 2 tbsp of the ice cold water. Process until smooth and creamy.

(If your hummus is too thick if using a thick tahini, blend 1-2 extra tbsp of cold water into your hummus until reaching your desired consistency.)

3. Taste test and adjust flavor’s if necessary: extra pinch of salt or cumin, or a little extra lemon juice.

4. To serve, drizzle with olive oil and sprinkle with a light dusting of paprika.



Zucchini Brownies

Chocolate brownies with chocolate syrup and powdered sugar on top, adorned with chocolate squares, gold measuring spoons and a glass of milk


  • 1 cup finely shredded zucchini (use the smallest blade on a cheese grater. It should look like a puree).
  • 6 tbsp butter, melted
  • 2 tbsp coconut oil, measured in melted state (or sub with any vegetable oil you have)
  • 1 large egg
  • 1/2 cup natural granulated sweetener (or granulated sugar of choice — coconut; white sugar)
  • 1 tbsp pure vanilla extract
  • 3/4 cup peanut flour
  • 1/3 cup unsweetened cocoa powder
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 4 squares 90% chocolate of choice, cut into pieces/chunks


1. Preheat oven to 350°F. Line a 8x8" baking pan with baking, parchment paper, or lightly grease with oil spray. Set aside.

2. In a medium bowl, whisk together the zucchini, butter, oil, egg, sugar, and vanilla until well combined. Add the peanut flour, cocoa powder, baking powder and salt; folding through slowly until just combined. The batter will be thick but shouldn't be dry. (It depends on how much liquid your zucchini has! If too dry, add 1-2 tbsp of water). Fold in half of the chocolate chunks; pour batter into prepared pan; sprinkle remaining chocolate chunks over the top.

3. Bake for 30 minutes or until the brownies spring back when gently touched. (If testing with a toothpick, they will be very moist in the center BUT they do set and harden when removed from the oven.)

4. Allow to cool completely (about half an hour); cut into squares and chill to semi-set.



Bruschetta Stuffed Avocados 

Three avocados filled with Bruschetta filling on a slab of himalayan salt, with cherry tomatoes, charred onion, bell peppers, and a bunch of cilantro


  • 2 large ripe Roma tomatoes, finely chopped
  • 2 tbsp red onion finely chopped
  • 1 tsp minced garlic
  • 2 tbsp olive oil
  • Salt and pepper to season
  • 2 ripe avocados peeled, seeded and halved
  • Fresh basil leaves to serve (optional)
  • 2 tbsp balsamic glaze (reduction) to drizzle — store bought or see recipe below
  • 2 tbsp fresh basil chopped
  • 1/4 cup shaved Parmesan cheese


1. Combine tomatoes, onion, garlic, olive oil, salt and pepper in a bowl. Toss well to evenly combine all of the flavors.

2. Arrange prepared avocado halves onto a plate with fresh basil leaves.

3. Spoon the Bruschetta filling into each avocado halve and drizzle with balsamic glaze. Top with chopped fresh basil and parmesan cheese. Serve immediately.

How To Make Balsamic Reduction:

Combine 2 tsp light brown sugar (sugar is option) with 1/2 cup balsamic vinegar in a small saucepan over high heat and bring to the boil. Reduce heat to low; allow to simmer for about 5-8 minutes or until mixture has thickened and reduced to a glaze. (If not using sugar, allow plain balsamic vinegar to reduce for 12-15 minutes on low heat.)



Blueberry Coconut Muffin Cake

Blueberry loaf displayed under a stripe blue, white linen cloth on a wooden board next to a artisan crafted glass mug and a small bowl of blueberries


  • 2 cups organic white self-raising flour or all-purpose flour(s))
  • 1/2 cup desiccated or shredded coconut
  • 1 cup natural granulated sweetener (or sugar of choice)
  • 1 tsp baking powder (3 tsp if using spelt, plain or all-purpose flour(s))
  • 3/4 cup apple sauce (or light butter of choice)
  • 2 tbsp plain low fat Greek yoghurt
  • 2 eggs, lightly beaten
  • 1 tbsp vanilla extract
  • 2/3 cup unsweetened almond milk (or any skim/low fat milk)
  • 1 cup fresh or frozen blueberries tossed with 1 tbsp (extra) flour


1. Preheat oven to 350°F. Line a medium-large sized loaf cake tin with baking/parchment paper. Set aside.

2. In a large bowl, combine flour, coconut, sweetener/sugar and baking powder.

3. Make a well in the center of the dry mix and add apple sauce, yoghurt, eggs, vanilla and milk. Mix well being careful not to over beat the batter.

4. Pour half the batter into prepared cake pan and add half the blueberries over the batter.

5. Pour in the remaining batter and top with remaining blueberries.

6. Bake in preheated oven for 55-60 minutes, or until a toothpick inserted into the center of the cake comes clean.

7. Allow to cool for 10 minutes before transferring onto a wire rack. Dust with a little icing sugar for an extra kick!



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