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Carb Confusion, a Holistic Nutritionist's Take: BONUS RECIPES

Updated: Nov 27, 2023

Hey there! If you've read Part One, Part Two, and Part Three of my 3-Part Carb Confusion series, then consider yourself informed about the benefits of consuming the right carbs in your day. They are not the devil! We just need to know which ones, how much and how often to have them!

Being a holistic nutrition coach, I wanted to set you up for success and offer you a BONUS blog post with 3 more recipes: one for grains, one for vegetables and one for fruit (the three categories of carbs I wrote about)!

Review the recipes and instructions below, and be sure to let me know if you try any of these! Message Me on Facebook HERE.

Spicy Black Beans & Rice

This dish is a great option for everyone! You can control the spice based on amount of jalapeno and hot sauce used. It is great served warm, but is also great the day after as a cold side.


2 TBSP coconut oil

1 large onion, diced

2 cloves of garlic, minced

½ jalapeno pepper, finely chopped (optional)

1 cup thinly sliced spinach leaves (stems removed)

½ - 1 tsp salt (divided)

Freshly ground pepper, to taste

1 tsp cumin

15 oz. can of black beans, rinsed well and drained

1 cup cooked brown basmati rice

1 TBSP hot sauce (more or less based on your personal heat preference)


  1. Heat the oil in a large skillet or frying pan

  2. Add onions, garlic, jalapeno pepper and ½ tsp of salt. Saute, stirring frequently, just until gently browning, about 3-5 minutes

  3. Add spinach, black beans, rice and cumin, stir well to combine. Spinach will wilt a bit

  4. Add hot sauce, bit of freshly ground pepper and stir. Taste before adding more salt

Cole Slaw with Coconut Milk Dressing


4 c shredded cabbage (package from store works)

1 medium carrot, grated

1 green onion, thinly sliced OR ¼ of a small red onion, diced

Freshly chopped herbs of choice (I like a touch of cilantro, basil and tarragon)

½ cup coconut milk

1/2 t salt

1/2 t celery seed

1 T lime or lemon juice + its grated rind

2 T extra virgin olive oil

1/8 – 1/4 t cayenne pepper, or to taste


  1. Toss cabbage, onion, herbs in a serving bowl.

  2. In another bowl, whisk together the remaining ingredients. Pour this over the slaw mixture. Toss to combine.

  3. Cover and refrigerate for an hour to allow flavors to blend

Watermelon Salad


3 cups watermelon, diced

1 cup cucumber, diced

½ cup red onion, diced

½ cup feta cheese, crumbled (goat or cow)

1 TBSP freshly chopped herbs of your choice (I like using tarragon)

1/4 cup olive oil

2 tbsp. red wine vinegar

1/2 tsp sea salt

Freshly ground pepper


1. Combine first 5 ingredients into a large bowl and stir well

2. Combine olive oil and vinegar together and pour over, mixing well. Season with salt and pepper.

So there you have it folks, 3 delicious and healthy recipes that will give you awesome opportunity to consume carbs and KNOW that you are doing your body good!

If, by chance, you have some additional questions about macro or micronutrients in your diet, you can book a consultation with me by CLICKING HERE.

Shirley Van Egmond holding a bowl of healthy food. Owner of Succeed With Shirley, Holistic nutrition coach, Niagara on the Lake Personal Trainer

Live and eat well, and have a wonderful day! Shirley Van Egmond

Personal Fitness Trainer, Holistic Nutritionist, Niagara on the Lake, Ontario. Helping women over 40 get strong and healthy bodies so they can live their best life!

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