Wholistic Jen

Cook, Nourish, Thrive: Using Plants to Save Body Parts, One Bite at a Time

The Creamiest Roasted Red Pepper Hummus (With a Veggie-Packed Twist)

This creamy roasted red pepper and zucchini hummus is oil-free, veggie-packed, and lighter on chickpeas and tahini for a flavorful whole-food plant-based dip.

wholisticjen.com

October 9, 2026

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What Happens to a Tomato When You Chop, Blend, or Cook It?

Is raw always better? Learn how cooking tomatoes changes lycopene bioavailability, why dietary fat matters, and what this teaches us about food and nutrition.

wholisticjen.com

October 7, 2026

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#Bioavailability, #Carotenoids, #eattherainbow, #foodasmedicine, #FoodMatrix, #HealthyEating, #KitchenScience, #Lycopene, #NutritionEducation, #NutritionScience, #Phytonutrients, #PlantBasedNutrition, #Tomatoes, #UnderstandTheRainbow, #wholefoodplantbased, #WholeFoods, #wholisticjen
Eat Your Greens, Just Not the Same Ones Every Day

Eating your greens is a great start, but variety counts, too. Learn why I rotate my greens and make this lighter massaged kale salad with easy swaps.

wholisticjen.com

October 2, 2026

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#cruciferousvegetables, #eattherainbow, #EatYourGreens, #HealthyRecipes, #KaleSalad, #LeafyGreens, #MassagedKaleSalad, #NutritionScience, #Phytonutrients, #PlantBasedRecipes, #PlantDiversity, #UnderstandTheRainbow, #wholefoodplantbased, #wholisticjen
What Really Happens When You Chop Broccoli?

Why is broccoli green, and what happens when you chop or cook it? Explore the science of green foods, from chlorophyll to glucosinolates and sulforaphane.

wholisticjen.com

September 30, 2026

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#Broccoli, #cruciferousvegetables, #eattherainbow, #foodasmedicine, #Glucosinolates, #GreenVegetables, #HealthyEating, #NutritionScience, #Phytonutrients, #PlantBasedNutrition, #Sulforaphane, #UnderstandTheRainbow, #WholeFoodNutrition, #wholisticjen
Eating the Rainbow Is Easier Than You Think

Creamy Mexican White Bean Dip & A Rainbow Dipping Plate By Jennifer Whitmire, MS, MEd, CHES Earlier this week, I told you I don’t just want you to eat the rainbow. I want you to understand it. Today, we’re taking that idea into the kitchen. The good news is that you don’t have to create…

wholisticjen.com

September 25, 2026

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Eat the Rainbow? I Want You to Understand It.

You’ve probably heard that you should eat the rainbow. I want you to go one step further and understand it. Discover what the colors in whole plant foods can tell us about phytonutrients, why variety matters, and how understanding the science can change the way you look at your plate.

wholisticjen.com

September 23, 2026

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colorful foods, food and health, healthy eating, nutrition science, phytonutrients, plant-based nutrition, Suggested Tags: eat the rainbow, whole foods
How I Made Fruit More Blood Sugar-Friendly at My Silent Retreat

What I ate instead of fasting at my silent retreat—and how pairing fruit with protein, fiber, and healthy fats can support steadier blood sugar.

wholisticjen.com

September 11, 2026

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#BloodSugarBalance, #BloodSugarFriendly, #ChiaSeeds, #EatMorePlants, #FiberFueled, #Flaxseed, #foodasmedicine, #FruitBowl, #HealthyBloodSugar, #HealthyFats, #healthyhabits, #HealthySnacks, #MindfulEating, #PlantBasedNutrition, #PlantBasedProtein, #PlantBasedRecipes, #wholefoodplantbased, #wholisticjen
Why I Came Home From My Silent Retreat Steaming My Greens

I rediscovered the beauty of simply steamed greens during my silent retreat. Learn why steaming works and three easy, flavorful ways to enjoy more greens.

wholisticjen.com

September 4, 2026

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#BokChoy, #CollardGreens, #EatMorePlants, #eattherainbow, #EatYourGreens, #foodasmedicine, #GutHealth, #HealthyCooking, #HealthyEating, #HealthyRecipes, #KaleRecipes, #LeafyGreens, #PlantBasedNutrition, #PlantBasedRecipes, #SimpleHealthyMeals, #SteamedGreens, #wholefoodplantbased, #wholisticjen
Did My Silent Retreat Meet All of My Needs for Optimal Health?

Did my 12-day silent meditation retreat meet all my needs for optimal health? What I learned about food, movement, rest, mindset, nature, and human connection.

wholisticjen.com

September 2, 2026

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#BeingPresent, #eattherainbow, #HealthyAging, #healthyhabits, #HealthyLiving, #HumanConnection, #MeditationRetreat, #MindBodyHealth, #mindfulness, #Movement, #NatureTherapy, #OptimalHealth, #PlantBasedNutrition, #RestAndRecovery, #Stressmanagement, #wholefoodplantbased, #WholePersonHealth, #wholistichealth, Hashtags: #SilentRetreat
Making Do With What You Have

What happens when your usual breakfast isn’t available? My silent retreat reminded me how simple healthy eating can be when you learn to make do with what you have.

wholisticjen.com

August 28, 2026

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#BreakfastIdeas, #EatMorePlants, #eattherainbow, #FiberFueled, #foodasmedicine, #GutHealth, #HealthyBreakfast, #HealthyEating, #healthyhabits, #MindfulEating, #PlantBasedBreakfast, #PlantBasedNutrition, #PlantBasedProtein, #SilentRetreat, #SimpleHealthyMeals, #wholefoodplantbased, #wholistichealth, #wholisticjen