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Founder Friday: National Nutrition Month


I love sharing information, especially when it’s information that can be beneficial in some capacity for ourselves, our loved ones, or even someone we may not personally know.

This month as you may know is National Nutritional Month. What does this mean? It’s time to aim to consume healthier food choices that benefit us rather than wreak havoc on ourselves in addition to making sure that we’re getting or improving our physical health.

I believe in this lifestyle daily, not just once a month. Healthy and nutritional food is so vital for us all. I became more aware and learned more about this in the 90s. I was forced through my own health challenges to wake the freak up and change my way of eating or keep suffering. I really thought I ate well––what a joke and a huge wake-up call that I had to face! Having over 20 years in this area of education and knowledge led me to dive deeper and eventually become a certified holistic health coach. I love helping others through their health journey. As I help them, it also helps me––a blessing for us both.

So this National Nutritional Month, I want to share with you a recipe that is loaded with required nutrients such as protein, vitamin B6, vitamin C, potassium, magnesium, iron, and more. It’s called The Hollywood Bowl from my second book “Shut Up and Cook!” It’s plant-based and vegan and loaded with an abundance of positive, nutritional-based ingredients that can help sustain us mentally and physically.


The Hollywood Bowl

Serves 1


  • 1/4 cup arame
  • 1 cup cold water
  • 1/2 cup quinoa, rinsed
  • 1 cup water
  • 2 tablespoons olive oil or coconut oil
  • 1/2 medium carrot, grated
  • 3 ounces firm tempeh, sliced or cubed
  • 3 leaves of kale, stems removed, and leaves torn
  • 1 garlic clove, minced
  • 1 tablespoon fresh lemon juice, plus more to finish
  • 1/4 large avocado, sliced

Method of Preparation:

  1. In a small bowl, soak the arame in 1 cup of cold water for 10 minutes, until slightly softened. Drain and set aside.
  2. In a medium saucepan set over medium-high heat, add the quinoa and water; bring to a gentle boil, reduce the heat to a simmer, cover with a lid, and cook for 15 minutes, until the quinoa has bloomed and the water has evaporated. Set aside.
  3. In a large sauté pan set over medium heat, pour in the olive oil or coconut oil. When the oil is hot, add the grated carrot and tempeh. Cook for about 2 minutes, until the tempeh is lightly browned and the carrots have softened slightly.
  4. Add the kale and cook for 2 additional minutes, until bright green and slightly wilted. Mix in the garlic and cook until fragrant, about 1 minute. Squeeze in the lemon juice, and add the arame and cooked quinoa. Toss everything together one last time. Top with the sliced avocado. If you like, you can squeeze a quarter of a lemon over the top for some added freshness.

While we easily may be able to go into our kitchen and cook this delicious easy meal after reading this, please remember that so many families do not have the same access. Therefore, I want to share some ways you can give right here, right now from your own open heart, and in private any amount to the following charities: Edible Schoolyard NYC and Health in the Hood.

I have personally supported and witnessed their successful charitable efforts. It’s not about the charity, it’s about the people coming to the charity requiring help and support. Read up on each organization to become more familiar with their work and efforts. Remember, everything takes a village and we must individually do our human spirit part!

Please tell me below if you have a great meal full of nutrients you enjoy eating and making, or if you would like us to help you with more nutritional options.

Certified Holistic Health Coach

Certified in Gut Health

Author of The Thriving Child, Shut Up and Cook!

Erica Reid, Founder of nécessité
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