Welcome to Wholesomelicious!
I am so glad you are here. I am Amy Rains– Nutritionist, foodie, sports enthusiast and athlete, nutrition college professor, and busy mom of two. I spend my days in the kitchen, usually in yoga pants and a baseball cap, creating wholesome and delicious (“Wholesomelicious!”) recipes for my family to enjoy. When not in the kitchen, I am typically teaching my favorite subject to college students: Nutrition! My favorite time of day is at the dining room table with my husband and kids. This is my happy place.
As a nutritionist, I am passionate about promoting a healthy lifestyle, and helping others learn that food can be both nutrient dense and delicious! I’d love to introduce you and your family to new foods, and to share nutrition tips along the way, so that you can live a healthier and more balanced life. The reason I started Wholesomelicious was to share nutrient dense recipes with nutrition clients, family, and friends.
How did you become a nutritionist?
I have always had a passion for food. Eating it, loving it, and studying the science behind it. After having my second child, I went back to school and earned a Masters of Science in Human Nutrition (MS) from the University of Bridgeport. I am currently earning my PhD in Integrative and Functional Nutrition with a concentration on sports nutrition.
For over 5 years now, I have worked privately with clients of all ages with an array of nutritional needs and requirements. I have also led many seminars and coached groups of individuals to help live a healthier life. Now I work full time as a lecturer of nutrition at the College of William & Mary, and when I need a break from nutrition research, I love using my creative brain to develop yummy and healthy recipes.
I use my research and knowledge to develop nutritious meals for all of you!
My approach to cooking:
My recipes are meant to inspire you to eat more whole foods, and to enjoy some healthier treats. All of my recipes are made with simple ingredients you can find at any grocery store, are vegetable forward, and contain the critical nutritional elements: protein, healthy fats, antioxidants, and fiber. My recipes are always tested multiple times, and I carefully consider ingredients for flavor and nutritional value to give you a nice balance.
Where to start:
Here are a few reader and family favorites:
- Creamy Carrot and Ginger Soup
- Easy House Salad
- Beef and Veggie Taco Skillet
- Creamy Buffalo Chicken Chili
- Hormone Balancing Smoothies
My Cookbooks:
I am the author of 2 cookbooks that embody my food philosophy: easy, wholesome, and delicious!
One Pot Gluten-Free Cooking has 75+ recipes that can be made in less than 30 minutes!
The Big Book of Instant Pot Recipes contains over 240 recipes all made in the Instant Pot!
Family Dinner Time:
If you follow me on Instagram, Facebook, or Pinterest, you know that I want you to eat nutritious foods. But what I really want, is for you to eat simple dinners, together with your family, as many nights per week as you can possibly manage.
Can we all please take the time to enjoy our food more?!?! Eat slowly; savor every bite. And, of course, you can feed your soul by connecting routinely and more deeply with your family. We make this a priority in our home. I promise you, this is my absolute favorite time of day!
How would you turn your ground beef meatball minestone soup into an instant pot recipe?
I’m excited to read these recipes,
They are exciting and easy as far as I can tell.
Thankyou
Hi Amy
My question is this: what is a good diet for someone who has diabetes, high cholesterol and high blood pressure with a family history of cardiac disease? That would be my husband.
Thank you!
Hi Paula, almost every recipe on this site is great for managing blood sugar and blood pressure. The reason is because I cook with real food ingredients! Anytime you can cook more at home, you will naturally lower sodium from processed foods. For managing blood sugar, eat meals that contain a balance of protein, fiber, and healthy fats. The only ones you may want to stay away from are some desserts on an empty stomach. But even many of my desserts are higher in protein and fiber!
Hi Amy
I follow the AIP diet and was wondering if you have any recipes that are AIP.
I have looked at your recipes and wondered if they could be made AIP compliant.
Thank you.
Hi Joyce, many of my recipes will fall into AIP protocol. However, I do not have a way to sort them that way. Your best bet is to search by Paleo recipes, then adapt the recipe from that point. If you have any specific recipes you have questions on adapting to AIP, go ahead and comment and I can help you out. Hope that helps!
Question, when do you add the pomegranate arils. I don’t see instructions for that anywhere. Thanks!
Hi there, can you add this comment to the recipe you are referring to? I have several recipes with pomegranates so I am not sure which one!
Hello! I was hoping to get a copy of the original Slow Cooker Three-Bean Chili with Quinoa recipe. I had I printed out, but I can’t find it and chili season is rapidly approaching! I can here and noticed that the original has been taken down. Could you please email me a copy of the original? My family loves it. ❤️
This is the recipe you are looking for. I took out the quinoa because I like it better without! But feel free to add 1 cup dry quinoa and an additional 1/2 cup of broth. https://www.wholesomelicious.com/slow-cooker-three-bean-chili-with-quinoa/
How much avocado oil is in the honey garlic glazed roasted brussel sprouts? It just says 1 avocado oil. Thanks!!
Hi there, it’s 1 tbsp. Please check the recipe page, it is updated.
Can you double the Greek chicken recipe on instapot and if so, would cooking time change?
Hi Amy! I’m interested in trying your low-carb chicken and dumplings. I can’t see where you’ve listed to portion size to get the nutritional information. Could you tell me about how much, if prepared exactly as the recipe is written, would 1 portion be? How much to serve to equate to 527 cal, for example.
Thank you!
Jeri
Calories are always an estimate and never an exact science! In this recipe, a serving size is estimated at 1.5 cups.
Amy,
I do not have an instant but some else close. Please think of how we can use something similar with direction from your terrific recipes