A Simple Summer Meal from the Garden Zucchini is taking over the garden — I thank God for the a bountiful harvest ! When the summer produce is this fresh and abundant, it’s the perfect time to turn simple ingredients into something truly nourishing. This week, I made one of our favorites: Zucchini Noodles with […]

🍋 Garden-to-Glass Refreshment: Cucumber Lemonade for Hot Summer Days 🥒by Penny Welke, Functional Medicine Health Coach | Healthy and Wholesome LLC When summer heats up, our bodies crave something refreshing, hydrating, and nourishing—and what better way to use up those cucumbers growing wild in your garden than with a pitcher of homemade Cucumber Lemonade? This […]

There’s something special about walking out to the garden and coming back inside inspired. With lavender blooming in the yard and blueberries in season, I knew I wanted to create something beautiful, nourishing, and just a little bit indulgent — but in a way that supports our bodies and wellness goals. That’s how these Lavender […]

A nourishing summer favorite straight from the garden When kale is growing wild in the garden and ripe peaches are bursting from every farmers market stand, I know exactly what I’m making: this Blueberry Peach Garden Kale Salad. What started as a way to use up a surplus of garden kale has now become a […]

Wholesome. Hearty. So Satisfying. Let’s talk veggie burgers that actually stick together, are packed with flavor, and nourish your body without breaking your grocery budget. I’ve had my fair share of veggie burgers (some better than others), but this one — this one — is my go-to. It’s protein-packed, filled with fiber, and made with […]

Quick. Creamy. Packed with protein.Whether you’re starting your day or wrapping it up with something nourishing, this omelette is the perfect way to fuel your body — and it’s dairy-free, delicious, and done in 15 minutes! ✨ Why You’ll Love It:✔️ Clean protein for energy & satiety✔️ Omega-3s for brain + hormone health✔️ Gut-friendly & […]

By Healthy and Wholesome LLC It’s garden season—and there’s something so life-giving about harvesting your own spinach, kale, butter lettuce, and spring lettuce right from the backyard. These vibrant greens deserve something just as nourishing to top them off, and that’s where this homemade healthy version French-style dressing comes in. This zesty dressing is creamy, […]

I’m so excited to finally share this go-to Vegan Caesar Salad recipe with you! This has been a staple in my kitchen for years—full of nourishing ingredients, amazing texture, and the perfect balance of flavor. Whether you’re dairy-free by choice or need, this salad doesn’t sacrifice one bit of comfort or creaminess. It’s a client […]

Comforting, Clean, and So Easy to Make I love a good rice pilaf. It’s one of those dishes that feels cozy, nourishing, and a little fancy—even though it’s so simple to make. I like serving it with chicken or salmon, but honestly, it’s good enough to enjoy on its own. And once I started making […]

A Nourishing Twist on a Classic Favorite Carrot cake might sound healthy, but let’s be honest—most traditional recipes are packed with refined sugars, processed flours, and inflammatory oils. At Healthy and Wholesome, I believe food should do more than taste good—it should fuel your body, support your well-being, and taste amazing doing it. That’s exactly […]