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TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

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TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

 

"THERE IS NOTHING BETTER THAN A GOOD FRIEND, UNLESS THAT FRIEND HAS CHOCOLATE"

 

 

Get ready of a little slice of heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  

 

If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  

 

Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!

 

 

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SEVEN FOODS FOR DIGESTIVE HEALTH

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SEVEN FOODS FOR DIGESTIVE HEALTH

Originally Posted on Chopra.com

As Hippocrates said, “All health begins in the gut.” While your digestion is known as the root of your health, eating for a healthy digestion can be both complex and confusing. The overall quality of food has diminished through over-processing, and the busyness and stress of modern life can wreak havoc on your digestive systems.


Below you will find some healing and nourishing foods to help your digestion


1. Chia Seeds

You may not realize that these tiny little seeds are a nutritious, protein-filled, and fat- and fiber-rich addition to any digestive healing plan. Chia seeds add a gentle and gelatinous fiber to your diet for healthy digestion.

How to enjoy: For best results and optimal digestion, chia seeds should be soaked for a minimum of 20 minutes in your liquid of choice - such as milk or milk alternative, herbal tea, water, kefir, yogurt, or diluted juice - at an approximately two-to-one ration of liquid to chia. After 20 minutes of soaking, the chia seeds become gelatinous, soft little pockets of wonder that are easier to digest and that go with almost any flavor profile. Top with your favorite fruit, shredded coconut, a dollop of raw honey, or a dash of cinnamon. Add to a smoothie for extra protein, fiber, and fat. Toss into your yogurt or kefir for a digestive healing snack.


2. Apple Cider Vinegar (ACV)

This enzyme and probiotic-rich, age-old vinegar has been found to contain many elements that benefit digestive health. The natural acidity of apple cider vinegar balances the delicate PH of your body, in turn, supporting your digestion. Consequently, ACV helps to combat bad bacteria in the gut and restore the microbiome - the delicate system of microbes in your gut - to its optimal balance.

How to enjoy: Mix a small amount of apple cider vinegar (one teaspoon) into a glass of water and drink it daily to support your digestion, and help to rid the body of harmful toxins.


3. Lemon

While a squeeze of lemon comes in handy in many recipes - over a salad or on a piece of wild salmon - warm lemon water has been support the liver function. In one study, lemon water was helpful in alleviating constipation in overweight women. Lemons are an easy food to keep around, and warm lemon water is a wonderful beverage to include in your morning routine.

How to enjoy: For best digestive support, use warm water (approximately 100 degrees) when preparing your lemon water as optimal digestion occurs at your body temperature. Buy organic lemons whenever possible.


4. Mint

You may have sipped on a warm cup of peppermint tea or grown wild mint in your herb garden, but did you know that peppermint is a soothing remedy to help your digestion? Menthol, the oil found in peppermint (and other variations of mint), has been shown to relax the muscles of the digestive tract. Notably, studies show that using mint (specifically the oil from peppermint) as part of your digestive support strategy can alleviate indigestion, IBS (irritable bowel syndrome) symptoms, gas, and bloating.

How to enjoy: Make yourself a warm cup of peppermint tea with a teaspoon of raw honey to drink during or after a meal. Take two peppermint oil capsules before each meal to relax and ease your digestion.


5. Yogurt or Kefir

These dairy-based cultures are common probiotic-rich foods made primarily from goat, milk, and cow milk. Yogurt and kefir are found in many varieties all over the world.

Research shows that symptoms of IBS, such as bloating and diarrhea, will improve with a diet rich in probiotic foods. Probiotic-rich foods, such as yogurt or kefir (a fermented milk drink), have also been shown to repair candida overgrowth (an imbalance of yeast in the microbiome).

Look for organic, sugar-free (sweeten with a little bit of honey if desired) yogurt or kefir made from the milk of grass-fed cows, goats, or sheep. Choose varieties that are high in probiotic bacteria such as L. acidophilus, L. casei, B. bifidum, L. rhamnosus GG, and B. Longum.

How to enjoy: Add yogurt or kefir to your morning smoothie or pour over your favorite granola. Or mix one cup with four tablespoons of chia seeds and let soak for a minimum of 20 minutes until the chia seeds are softened and then top with your favorite fruit.


6. Apples

In addition to keeping the doctor away, apples have earned their iconic status in the health and wellness field. Apple pectin - a type of soluble fiber present in apples - is known to support strong and healthy digestion in rats (studies in human have not been done). Apples are chock full of antioxidants and fiber, protecting the cells in the lining of the gut and keeping you regular.

How to enjoy: The best thing about apples is that you can eat them just as they are - enjoying a sweet, tart, and juicy delight. Apples also make a great travel snack paired with nuts or nut butter. Try baking them into a traditional apple pie while substituting sugar with a natural sweetener such as raw honey, maple syrup, or coconut sugar. Grate apples over your breakfast oats with a dash of cinnamon for a warming fall breakfast. Try juicing your apples with a few vegetables such as celery and ginger, for a digestive-boosting juice.


7. Bone Broth

While you may have heard a lot about bone broth, and tasted it from your grandmother’s soup pot or at a local health food store, you may not realize that not only is it simple to make, but it is also a medicinal nourishing tonic that can aid your digestion.

Some of the most effective and healing ingredients in a slow-cooked bone broth are the amino acids derived from the protein - specifically L-glutamine and collagen. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, L-gutamine makes a wonderful addition to your digestive healing regimen.

Research shows that L-glutamine rebuilds and strengthens the digestive lining (which thins and permeates during digestive illness). One study showed that serum collagen (a protein found in bone broth) is diminished in the digestive tract of patients with inflammatory bowel disease.

How to enjoy: Enjoy as a broth or a base for a soup or stew - or simply add your favorite herbs and spices and sip out of your favorite mug.


The root of your health begins with a strong and efficient digestion. Choosing your food carefully, adding healing foods, slowing down, and bringing mindfulness to your eating will make a positive impact on your digestion and your long-term health. Learning what healing foods work for your body is an important step in helping your digestion.


*Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.


NEED MORE SUPPORT?

I would be happy to support you in healing your digestion. Check out my program DIGEST.

Get Instant Access or with with me privately in DIGEST PLUS


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ELEVEN EASY AND TASTY SUMMER RECIPES

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ELEVEN EASY AND TASTY SUMMER RECIPES




How is your summer going? I hope you are enjoying the magic and playfulness of the season while staying cool, hydrated, and well nourished.




My days have been feeling full with expansive summery activities such as weekend trips to the mountains, early morning walks, and a few fun evening hikes and al fresco dinners with friends.


Summer is a longed-for season, and one that I often remind myself to savor.


While that is all good, we may find ourselves getting home at the end of the day little later, and a bit more tuckered out (eating later anyone?).


Thank goodness the seasonal foods of summer are more light, fresh, and weeknight dinners can be quick to prepare.


With summer fun in mind, I wanted to share with you eleven simple, seasonal, and delicious recipes for you to try during your summer season.





ELEVEN EASY AND TASTY SUMMERTIME RECIPES


GARDEN GREEN SHAKSHUKA

 
 

Garden Green Gazpacho

 
 

Lemon avoCadO Massaged Kale Salad


GRILLED PALISADE PEACH AND BURRATA SALAD






FIVE-FLAVOR ARUGULA & BEET SALAD


ZUCCHINI SUNFLOWER SOUP





PALISADE PEACH caprese

 
 

GRAIN FREE HEMP HEART TABBOULEH

 
 

SUMMERY STONE FRUIT COBBLER

 
 

ZUCCHINI COLLAGEN FRITERS

 
 

Asian Slaw with Red Cabbage, Black Sesame Seeds, and Avocado

 
 

Cooking summer meals can be healthy and efficient. Nourishing yourself with nutrient-dense summer foods will keep your energy and vitality high so that you can enjoy all of your fun in the sun.

I hope you enjoy these, and feel free to tag me if you make these @bouldernutrition. I would love to see your seasonal summer creations.


Eat Well Friends,

 

Want more recipes to explore? Feel free to explore the many Boulder Nutrition favorites below:


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DO YOU NEED A METABOLIC MAKEOVER?

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DO YOU NEED A METABOLIC MAKEOVER?

ORIGINALLY POSTED ON CHOPRA.COM

Do you start off running with a brand-new diet each year only to lose steam after the first couple of weeks? Are you in a constant conversation with your bathroom scale that can either uplift or depress how you feel each day?

Your metabolism keeps you energized and moving. If it slows, you are likely to feel its effects on your sleep, in your mood, and your energy.

There is ample scientific evidence as to why diet culture is not working (nor supportive) For example, studies show that restricting and depriving what you eat leads to rebelling and in many cases binge eating. Notably, diet culture asks us to lean on high levels of willpower rather than creating long-term sustainable habits and behaviors. Furthermore, looking at our health through the lens of our metabolism has been shown to be much more successful (and more flexible too).

Maybe this year, it’s time to stop trolling for the newest diet trend or eating style that puts you into a box, put the bathroom scale away, and try something a little different—something sustainable, healthful, and results-based. Eating to match your metabolism is a true match for who you are and what your particular cells need to produce energy effectively and efficiently.

WHAT IS METABOLISM?

Introducing your metabolism: the source of your energy, vitality, body composition, and health. Studies show the underlying cause of many of the current health issues in the world today is due to a lack of the building blocks that feed your metabolism. Your metabolism is deeply embedded in your blood sugar, your biochemistry, your cellular oxiative system (how your cells make energy), your autonomic nervous system, and how you nourish yourself each day—body, mind, and soul.

Explore these five metabolic principles for more energy, deeper sleep, curbed cravings, an elevated mood, clear focus, and optimal body composition—and create long-term sustainable changes in your health.

1. METABOLIC INDIVIDUALITY

Studies on metabolic individuality show that over many thousands of years, with the evolution of people in various parts of the world, individuals have developed specific nutritional needs based on many important factors and variables, including climate, genetic lineage, environmental stressors, and daily life rhythms. Examples of metabolic individuality include differences in ideal macronutrient ratios (protein, fat, and carbohydrates).

While one person may thrive eating a diet that is high in tropical fruits and fish, another person may feel more nourished with a diet higher in heavier proteins, berries, and nuts. These telltale pieces of your individuality are needed to understand the differences for customized ingredients to feed your energy, vitality, and metabolic requirements.

Essentially, what works for you may not work for others. Instead of looking for a one-way approach to health, consider looking for your way. While this may sound more complicated than signing up for the latest diet trend, with a little time and practice you can learn to be the detective in your own body and the governor of your health.

Try this:

  • Employ a mindfulness practice, such as meditation, in your life and practice being the witness in your body and in your life.

  • Track how different kinds of foods in different ratios affect your mood, energy, sleep, and cravings after meals.

  • Avoid the one-way approaches to weight loss that ignores your unique bio-individuality, history, and genetic lineage. In some cases, genetic and/or ancestral testing could be informative and useful.

2. BALANCE

Creating balance in your body, and specifically in your blood sugar, is a relief to your metabolism. This cannot happen if your blood sugar is on a roller coaster. Science shows that when insulin, our storing hormone, spikes too high or dips too low, it tells your body to hold onto body fat. Conversely, one study found that suppressing insulin secretion in non-diabetic obese adults was associated with weight loss and decreased body mass.

Try this:

  • Eat protein, fat, and whole carbohydrates at each meal.

  • Avoid high-glycemic foods, especially eaten by themselves. High-glycemic foods are foods that turn to sugar quickly in your blood, such as sugar or white flour.

  • Don’t be afraid of adding good fats to each meal—such as coconut oil, nuts, seeds, olive oil, avocado, and/or pasture-fed butter—which will keep your blood sugar balanced, your body satiated longer, and your energy more even and consistent.

3. SATIETY

You will know you are on track when you are satiated—to feel satisfied without excess—after a balanced meal. Your cravings will no longer get the best of you, and your energy will be even and sustained. Even if you are known to emotionally eat, stress eat, or boredom eat, you will notice an improvement with these habits when you are aware of how to eat for your satiation at each meal.

Studies show that the quality of your carbohydrates affects your cravings (especially for sugar). When you eat more processed and refined carbohydrates, they will create more blood-sugar imbalance. One study showed that when men eat low-glycemic carbohydrates in their whole forms, such as brown rice, sweet potato, steel-cut oats, quinoa, or a tart apple, those carbs were more stabilizing to their blood sugar. This suggests that eating low-glycemic whole carbs will leave you feeling more satiated and cravings begin to melt away.

Try this:

  • Choose whole carbohydrates—whole grains, low-glycemic fruit, and starchy vegetables.

  • Eat regular meals and don’t let yourself get too hungry. When you wait too long between meals, you usually end up becoming “hangry” (a mix of anger and hunger) and making impulsive choices. Eating regular, balanced meals keeps your blood sugar stable and keeps your metabolism working for you.

  • Track your cravings as they change. An improvement in your cravings indicates an improvement in your metabolism.

4. HEALING

When you continue to focus on the number on the scale, rather than healing your metabolism, you most often perpetuate feeling deprived, restricted, hungry, and uninspired. Even if you have the willpower to keep up with a rigorous diet, your body needs a strong metabolism to sustainably lose weight, feel energized, and be healthy and strong.

Getting healthy to lose weight works much more effectively than losing weight to get healthy.

Here are the four primary stages that your metabolic healing will go through:

  1. Your starting point—your current metabolism.

  2. The healing phase—replenishing your body through food, restoration, insulin balancing, and rebuilding your energy and vitality.

  3. Fat-burning and the metabolic makeover phase––you begin to notice changes in your mood, energy, cravings, body composition, and sleep.

  4. A healed state—you achieve balance in your hormones (starting with insulin). This may translate into weight loss, more sustained energy throughout the day, improved brain chemistry, more satiation, improved sex drive, better night's sleep, and more focus and clarity.

Try this:

  • Cultivate patience as you move through the various metabolic healing phases at a slow-and-steady pace.

  • Acknowledge your progress as you go. Tracking changes and celebrating your successes (big and small) will continue to inspire your health and healing.

  • Share your results with others in your life. Sharing the progress you are making may lead to greater success on your journey.

5. SUSTAINABILITY

It is common to start on a health and healing journey relying on your willpower to keep you on track. What you may not realize is that your willpower is inconsistent. This variable of how you move through your day changes based on a few key ingredients: stress, sleep quality, and blood sugar.

In its report, “What You Need to Know About Willpower: The Psychological Science of Self-Control,” the American Psychological Association states, “A growing body of research shows that resisting repeated temptations takes a mental toll. Some experts liken willpower to a muscle that can get fatigued from overuse.”

To create a sustainable path to health and healing, you must turn toward something more reliable. Research shows a more reliable approach is a shift toward habit forming and automatic behaviors. While you likely don’t have trouble finding time to take a shower or brush your teeth each day, it is because these acts of self-care have become automatic.

When behavior becomes automatic, you are not relying on the irregularity of your willpower. This is true with eating, exercising, meditation, sleep routines, and even your internal dialogue.

Try this:

  • Consider picking one small new health behavior to add in through habit-forming and automatic behavior.

  • Start slow and build your momentum strong and steady.

  • Set a reasonable timeframe to work within (such as 30 days) and anchor your new behavior with time and practice.

While this may not be your typical approach to improve your eating try these tried-and-true steps that heal your metabolism—from the inside out—for a long-lasting and sustainable transformation in your health and beyond.

*Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

 

WANT TO GO DEEPER?

Explore my Metabolic Mastery program and learn about your specific metabolic needs and how to eat food to feel good.

Got questions? Message me here and I will get right back to you!

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ZUPPA TOSCANA

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ZUPPA TOSCANA

ZUPPA TOSCANA

Zuppa Toscana, a traditional Tuscan soup to nourish you down to your cells. Filled with delightful flavors and ingredients, including hearty fingerling potatoes and hearty late season kale. 

Make it in the instant pot or a top of your stove. This is a hearty and warming soup will keep you cozy all winter long.

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Traditionally this soup is made with dairy, but I love it with coconut milk and a two drops of oregano essential oil, if you have it.

When you make it in the instant pot, the flavors commingle to an incredible level. If you are making it on your stove top, you will just need to simmer everything a bit longer.

Enjoy!!




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{VEGAN} RED CURRY PUMPKIN SOUP

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{VEGAN} RED CURRY PUMPKIN SOUP

{VEGAN} RED CURRY PUMPKIN SOUP

 

"Only the pure of heart can make a good soup"

 

 

This time of year is all about staying cozy, boosting our immunity, nourishing ourselves with warming foods, and beginning to turn inward as the darker nights approach.

 

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This delicious {vegan} creamy soup has all the flavors of fall and some really warming and immune boosting spices to get your immune system in tip-top shape.

 

Pumpkin is also full of very assimilating vitamin C, which is another great addition to your immune system as the seasons change.

 

Bon Appetit!!

 

 

 

 

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ELOTE CORN SALAD

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ELOTE CORN SALAD

ELOTE CORN SALAD

This has been a go-to for me all summer long. It is a winner at any table, so easy to make in just a few minutes, and a great way to celebrate late summer corn season.


You can customize the spice level and the balance of flavor (salty, sour lime, and pungent) to your liking!




Enjoy the flavors of the season!

 

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SUMMERY STONE FRUIT CRUMBLE

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SUMMERY STONE FRUIT CRUMBLE

Here we are in summer, my favorite time to browse the farmers markets and get in the kitchen!

This recipe is fun to explore with a mash-up of your favorite seasonal stone fruits in any combination you like.

Think cherry –– plum or peach–– apricot!

Treat yourself to this all-pleasure (no guilt) late summer delicacy and savor every bite.

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GRILLED PALISADE PEACH BURRATA SALAD

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GRILLED PALISADE PEACH BURRATA SALAD

This week I savored my first ripe local (and utterly perfect) Palisade peach. It reminded me of the turn of the calendar to August and the sweetness (literally and metaphorically) of summertime bounty. 

Nature’s bounty and abundance are calling us to nourish ourselves well (hello fresh corn, tomatoes, peppers, blackberries, and peaches) and you will find me continuing to savor the late summer with my favorite outdoor rituals and summer delicacies.

In honor of our new calendar month and late summer, be sure to scroll down for a brand-new peachy recipe with a flavor profile that you don’t want to miss!




STILL HUNGRY? BROWSE MORE RECIPES BELOW.

 

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FIVE-FLAVOR ARUGULA + BEET SALAD

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FIVE-FLAVOR ARUGULA + BEET SALAD

One of my favorite ways to build a meal is with a five-flavor focus.

The combination and balance of all five flavors in a meal is said to give you the feeling of not only being well-fed but also being fully satiated.

Each of the five flavors, depicted by traditional medicine, has its own unique medicinal property that can be honed and fine-tuned within your eating.

Before diving into a brand-new delicious summer recipe full of summertime flavors, here's a peek into some of the deeper qualities of the five flavors (borrowed from an article I originally wrote for the Chopra Center a few years ago):


  • Sweet: Sweetness is considered the most nourishing flavor—from homemade desserts to foods that turn into sugar such as rice or bread. When used wisely, natural sweetness soothes the body and heart.

  • Salty: Salt maintains the electrolyte balance in your cells. The salty flavor is said to amplify and harmonize the other flavors highlighting the best flavors of a meal.

 

  • Pungent: Foods such as hot peppers, garlic, and ginger are considered pungent (or spicy) in flavor. Pungent flavors are said to clear the sinuses, improve circulation, and boost energy and metabolism.

 

  • Bitter: Bitter is found in foods like kale, turnips, and chocolate. Bitter foods detoxify the body and support liver methylation pathways.

 

  • Sour: Citrus, green grapes, and fermented foods such as vinegars and pickles are known for their sour flavor. Sour foods support a strong and healthy digestion. The sour flavor is also known to invigorate one’s appetite.

This is a quick and easy salad that you can add to almost any meal. With all five flavors tossed into a delightful dish, you will leave your palate inspired and your whole being fully nourished.

The five flavors to explore: Bitter arugula; spicy green onion; sour marinated beets; salty goat cheese, and sweet candied pecans/almonds.

The simple dressing is full of flavor too.

 

Q: Which flavors do you tend to eat most? Are there any flavors you could add more of?

Summertime is the perfect time to visit any of your local farmers’ markets to pick up fresh, seasonal produce to pamper your palate and satiate your whole being.

From sweet summertime fruit, to spicy green onions, to bitter leafy greens, be sure you gather an array of flavors to explore in your kitchen.


 


WANT TO KEEP COOKING? PERUSE MORE RECIPES BELOW:

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 SPRING DANDELION + DILL SALAD BOWLS

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SPRING DANDELION + DILL SALAD BOWLS

Just when you thought you should pull ’em out and toss those stubborn weeds in the compost, think again!


Dandelion greens (and flowers) are not only edible, but one of nature’s most effective liver tonics—perfect for spring’s inherent cleansing and detoxification.

The flavor of spring in traditional medicine is bitter (cleansing), and we were sure to have you covered with this delicious bowl of spring goodness.

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Try this fun and spring inspired salad bowl: Bitter spring dandelion greens, sweet beets, fresh spring herbs, plant-protein (or switch it up) and a super springy simple dressing adds up to a delicious bowl of spring!

You can grab dandelion greens from your local health food store, farmers market or pick your own fresh from your yard (be sure pesticide free).

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When you make your variation, be sure to tag @bouldernutrition and I will repost!

WANT TO KEEP COOKING? CHECK OUT MORE RECIPES BELOW:

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WEEKNIGHT THAI CHICKEN SOUP

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WEEKNIGHT THAI CHICKEN SOUP

WEEKNIGHT THAI CHICKEN SOUP



This light and springy soup is fragrant, and cozy, with a kick of spice like a bowl of sunshine on a rainy spring evening. 




 

Enjoy!

 

Ready To Get Cooking? Check out more recipes below!


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EARLY SPRING FARMERS MARKET MUSHROOM AND COCONUT CURRY

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EARLY SPRING FARMERS MARKET MUSHROOM AND COCONUT CURRY

This recipe is really flexible, so feel free to add whatever veggies you have, just be sure to include those wild mushrooms. They bring so much incredible flavor (umami) to this dish.

We used as many early Spring vegetables as we could find and supplemented with pantry staples and additional vegetables to taste.


 
 
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I hope you enjoy!

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WANT MORE RECIPES? KEEP SCROLLING AND HAVE SOME FUN IN YOUR KITCHEN!

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MEXICAN CHICKEN WEEKNIGHT SKILLET

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MEXICAN CHICKEN WEEKNIGHT SKILLET

MEXICAN CHICKEN WEEKNIGHT SKILLET MEAL



I love an easy and tasty weeknight skillet meal, and this one has been a favorite for us this winter season for sure. 

Warming with a bit of spice and a lot of comfort. 

I posted the making of our last round on my Instagram stories a couple of weeks ago, and I got so many requests for the recipe.






Enjoy!

Inspired by my friend Caitlin Latessa Greene of @Starinfinitefoods

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WINTER SOLSTICE KALE SALAD

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WINTER SOLSTICE KALE SALAD

This is one of my favorite festive salads with the most amazing lineup of superfoods –– beats, pomegranate seeds, kale, and pistachios –– all tossed in the most amazing creamy tahini dressing.


You can get all five flavors (salty, bitter, sweet, sour, and pungent) in every bite while celebrating the colors and flavors of the season.


I could literally eat this dressing off of the spoon it is so good!


This festive salad makes a wonderful dish for your holiday table, and trust me, everyone in my family loves it, even if they are new to kale


Enjoy every bite of this festive seasonal solstice salad.

Eat well friends!



 

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COWGIRL CHOWDER

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COWGIRL CHOWDER

In honor of the Thanksgiving season, I wanted to to let you know how grateful I am for you.

From the bottom of my heart, thank you for your readership, your presence, your ongoing support, and for taking your precious time to open this email.

Over the past two decades, I have written many Thanksgiving emails to you. Some brimming with my favorite recipes to fill your table, some written on the science of gratitude, and some sharing my favorite ways to cultivate a stress-free holiday season –– just to name a few!

This year, I wanted to do something a little bit different because, in my humble opinion, we all need a little soup love at this time of year.

Here is a new recipe, one that we recently tested on a chilly night at our mountain cabin, that went down just right. 




And, it is a perfect way to use up your Thanksgiving leftovers, and to simmer alongside you while you savor a long overdue (and hopefully restful!) long weekend.

May you be nourished, may you be loved, may you be at peace.

Happy Thanksgiving, from my kitchen to yours.


 


Want to keep on cooking? Enjoy the Boulder Nutrition signature recipes below:

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WARM APPLE CINNAMON CHIA FAUXMEAL

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WARM APPLE CINNAMON CHIA FAUXMEAL

Warming spices and seasonal ingredients are easy additions to nourish your body and pamper your palate when the weather cools down.

I have been loving this Warm Chia FauxMeal topped with local apples, ground cinnamon, and toasted pecans.



Cinnamon is a wonderful ingredient to warm your digestion, stabilize your blood sugar, and decrease inflammation. And, I cannot get enough local apples when they are in season.

I hope you enjoy this tasty and cozy breakfast

 

WANT TO KEEP COOKING? CHECK OUR SOME BOULDER NUTRITION FAVS BELOW

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SEPTEMBER SEASONAL RECIPE ROUNDUP

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SEPTEMBER SEASONAL RECIPE ROUNDUP


I can tell the season is changing because my thoughts have become dominated by all the seasonal foods I want to cook –– it happens to me every late summer/early fall.


I love to be in the kitchen at this time of year.


The harvest season feels so abundant, the farmers market is exploding with bounty, and the recipes I daydream of making are all born through my heightened #foodspiration.

So, rather than choosing just one recipe to share with you this week (almost impossible!), I decided scroll back through the Boulder Nutrition archive to gather a slew of my favorites of the season.


First on my list to make this week was my go-to Wild Mushroom Bisque -- it was heavenly.


This past weekend, Jason and I hiked on some of our favorite trails in the mountains where the leaves were just beginning to turn, and we were wowed by the impressive wild mushroom varieties throughout the forest floor.


I long to be a confident mushroom hunter –– some day I will hone that skill –– but for now it is to my long standing wild mushroom source, Hazel Del Mushrooms, for all the varieties (including my favorite, Lion's Mane).


I hope you enjoy some of these favorite September seasonal foods and recipes, and please feel free to share your creations by tagging me @bouldernutrition — I’d love to see them!

WILD MUSHROOM BISQUE

 

green bean chimichurri

 

roasted fig and arugula salad

 

zucchini collagen jonnycakes

 

{Dairy Free} Massaged Kale Caesar

 

PALISADE PEACH CAPRESE

 

LATE SUMMER STONE FRUIT CRUMBLE

 


Together, let's cook up lives we long to live, with food we love to create, to then share it with those we love.

Eat well,

 

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COOLING CUCUMBER SALAD

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COOLING CUCUMBER SALAD

I grew up with a father who LOVES cucumbers. When I was a kid we would pick cucumbers from our garden together, he would make me cucumber sandwiches and we always had a good supply of homemade pickles.

This is my dad's favorite cucumber salad recipe. A little spice to match the midsummer heat, and a whole lotta cucumbers to keep you cool.  

Thanks for the recipe Dad!

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Mix up your average salad by swapping the lettuce for some crunchy cucumber slivers instead!

Cucumbers contain a plethora of B vitamins, and have an extremely high water content. They are utilized to help with hydration, and balancing blood sugar levels. 

This easy and cooling, asian-flavored salad will quickly become a crowd favorite this summer!

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MUDDLED STRAWBERRY HIBISCUS SUN TEA

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MUDDLED STRAWBERRY HIBISCUS SUN TEA

MUDDLED STRAWBERRY HIBISCUS SUN TEA


This fun summer sun tea is perfect for these hot days, keeping your hydration game strong, while enjoying summer flavors that pamper your palate.

I used monk fruit to sweeten (but feel free to choose your favorite sweetener). Monk fruit has no after taste, and no blood sugar spikes, and works perfect when stirred into cold beverages!


Hibiscus flowers:

  • are full of antioxidants

  • are high in vitamin C

  • decrease inflammation

  • support liver health

  • lower blood pressure

Watch my Instagram demo REEL HERE!

This is an OG favorite for me. It is seasonal and so quick and easy to make, and so refreshing.

I love having a pitcher to sip off in my fridge, all summer long.

Here’s to fun flavors of summer and hydrating smart!

 

Want to keep experimenting in your kitchen? Here are many more Boulder Nutrition recipes to explore:

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