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Recipes
I know it is hard to believe we are including CAKE here in this cleansing themed time, but I also want you to know that with healthy and natural ingredients, you can create oodles of guilt-free comfort foods.
We chose lemon because lemon is known to cleanse the liver, and turmeric because of it’s superior anti-inflammatory properties all blending with this delicious and baking friendly coconut flour.
I promise, you won’t be disapointed!!
You may have heard of or even become a fan of the trendy powdered unoxidized green tea known as matcha. Matcha is chock full of antioxidants
This spring enhanced matcha elixir boosts your metabolism, detoxifies your body, and relaxes your mind!
Sip and savor.
I hope you enjoy a spring afternoon sipping and savoring this one soon!
The beautiful color of this elixir comes from turmeric, the potent Indian spice that reduces inflammation, enhances vitality and cognition and supplies your body with potent antioxidants.
Spritzer it up with some sparkling water and a few other fun ingredients and voila, you have the perfect spring mocktail.
Have fun with this one. Enjoy as is (mocktail style) or use as a mixer for your spring festivities…
Trust me on this one. Beet and coconut go together like salt and pepper. They make quite a tasty team and color. Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing, detoxifying and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.
Grab yourself some beetroot powder and a can of coconut milk (or milk of choice) and you will see how delightful this spring tonic can be.
I hope you enjoy the taste (and the color) as much as I do!!
I know many folks who struggle with breakfast. Add in an egg allergy and breakfast can become even more complicated. This breakfast hash may just be your answer! Egg-free, and it still feels like a breakfast/brunch win!
Personally, I am a huge fan of chia pudding of sorts. I eat it for breakfast multiple times per week. It is easy, quick, tasty and very good for your digestion.
Chia seeds are a great source of plant-based protein and omega-3 fatty acids. AND, when you make chia pudding with full fat pure coconut milk, it is divine. Add a taste you favorite fruit and voila! A heavenly breakfast jar that is portible, tasty, and power-packed with goodness.
Enjoy this tasty and simple plant-based breakfast treat!
We all know breakfast can happen under a time constrained part of the day. If you have your beans prepped ahead of time (hello instant pot), this breakfast (and versions of it) can be ready in minutes.
Not only that you get your healthy dose of protein and good fat to start of your day. Add your favorite salsa or fresh veggies for a little extra flare.
I am a huge fan of dandelion root coffee. It is tasty, alkalizing and incredibly detoxifying to the body. Add in a little raw cacao powder and some of your favorite creamy beverage (dairy free options welcome) and you've got yourself a tasty treat to boost your mood, energy, and pleasure!
Be sure you give this one a try. It’s an easy, tasty and incredibly potent boost to your energy, vitality, mood and creativity.
I like to drink raw cacao when I am writing, needing to be creative, or wanting to enhance my day! Sip, savor and enjoy.
There is nothing quite like a warm bowl of soup during these wintery days and nights. The bone broth base provides a hearty dose of protein, tons of collagen and amino acids to support digestive repair and deep nourishment. The zoodles (spiralized zucchini noodles) are a wonderful substitute for the more common noodles.
While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmother's soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health.
Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.
The most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you. Glutamine is one of my favorite supplements for healing digestion (more in module 3), inflammation while rebuilding and strengthening the digestive wall (which gets thinned and often permeable during digestive illness). A regular dose of bone broth will do wonders for your digestion.
Sip and savor!
Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Team Member Kristine Mahan
Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.
This one-pan dish is perfect addition to any Thanksgiving feast.
Not only are beets full of health promoting antioxidants and trace minerals, they are also loaded with dietary nitrates––a naturally occurring inorganic compound––that convert to nitric oxide in the body.
Beetroot directly support heart health, lowers blood pressure, enhance physical performance, and protects brain cells keeping you feeling healthy and vital. If you like these earthly sweet roots, be sure to add them to your anti-aging diet!
You may know celery as a popular addition to soups, stews, and salads. You may not, however, be as familiar with the form of celery (the root) known as celeriac.
Don’t let the gnarly and peculiar appearance of celeriac fool you. Celeriac is full of flavor, and a tasty addition to your fall vegetable repertoire. Try these tasty mashers this Thanksgiving (and beyond).
Celeriac is rich in minerals such as potassium and phosphorus, which research shows supports healthy bone density. Celeriac is also full of vitamin C, K and B6 making it a nutrient-dense choice with many health benefits including fighting free radical damage––diminishing the damage caused to our cells from sources of toxicity and stress.
Plus, let me remind you they are so tasty! My very favorite root vegetable!!
Did you know cranberries are often referred to as a superfood?
While we tend to hear a lot about cranberries, we sadly don't the rest of the year. This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.
This delicious fall flavored rendition of cranberry sauce has a lot to offer your palate and your health!
Cranberries are known to decrease inflammation, prevent UTI’s, protect against cancer, improve cardiovascular health…the list goes on!
Enjoy these healthy and delicious treats this holiday season or really anytime at all!
I am a big fan of baking with alternative flours. These coconut flour treats topped with oh-so-yummy coconut butter are the perfect variation for the healthy and balanced sweet flavor.
Plus, coconut! Health benefits galore! These healthy treats are rich in coconut and coconut oil.
There are few substances on the planet that stand up to coconut. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu (and to your bathroom cabinet).
Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat easier to absorb.
I know most of you are busy and on-the-go folks. These make-and-take fall insprired salad jars are both super easy to make (layering included), portable, and seriously fall-lcious. Roasted pears, toasted pepitas, and those yummy root veggies make for a great salad theme.
Be sure to take note of the salad jar layering for best keeping and a crunchy fresh salad!
Tis the season of root veggies and squash. This medley is simple, quick and full of the diverse flavors of fall. Roast a big pan and keep for munching all week!
Let’s talk Delicata squash for a minute:
An heirloom variety of hard-shell squash that is known for its smooth, buttery, and nutty flavor, delicata squash is also low in sugars and high in fiber. Delicata’s unique yellow shell with green stripes makes it easy to recognize alongside its cousins acorn squash, butternut squash and spaghetti squash. Similar to other hard-shell squashes, delicata squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and as anemia prevention (preventing low levels of iron in your blood, which can leave you feeling weak).
This time of year gets me back into the kitchen roasting. A nice merge of roasted figs over a fresh bed of arugula with a garnish or toasted pine nuts and goat cheese is a gentle ease into the flavors of fall. Deeelicious!
Did you know that fig leaves were made into clothing for Adam and Eve in the story of the Garden of Eden? Not only that, historically figs have been considered a potent aphrodisiac.
I don't know about you, but I'll take some! Part of the mulberry family, these succulent little fruits are full of a healthy sweet flavor full of good fiber and trace minerals such as magnesium, copper, potassium and calcium.
Also, take note: Figs get more nutritionally dense when dried (say what?). Feel free to snack on them dried with your favorite nut or seed.
Enjoy this delicious late summer salad.
Now you have another yummy recipe to eat up all those garden zucchinis. This one is a fun compilation of spicy Mexican flavors meets vegan cheese sauce. Even if you are friendly with dairy, trust me this nutritional yeast based delight is worth checking out. (So good!)
A wonderful source of vitamin B12, Nutritional yeast is a deactivated yeast (often a strain of saccharomyces cerevisiae) that makes a great sprinkle on any meal, a topping on your bowl of popcorn or a delicious cheesy sauce.
This recipe blends delicious roasted chilies, peppers, black beans and zucchini all tied together with a tasty sauce.
Recipe Credit :: Boulder Nutrition Team Member Alana Quatro
Photo Credit :: Boulder Team Member Kristine Mahan
With the perfect balance of coconut and matcha (powdered unoxidized green tea leaves) along with a satisfyingly crunchy texture, these are sure to fill all your sweet tooth cravings!
FUN FACT: Matcha is packed with antioxidants, boosts your metabolism, detoxifies your body, and relaxes your mind! It is delicious made in tea and many foods!
This quick and easy recipe will provide a yummy snack for everyone to enjoy!
Grain-free and healthful, your body will happily digest every nutrient packed into this appetizing tabbouleh!
Most tabbouleh recipe's are made with a base of bulgur wheat, but swapping that grain for hemp hearts adds protein, omega-3 fatty acids, and lots of fiber to this yummy dish!
Next time you are looking for a creative new side dish to accompany a meal, search no further than this easy and satisfying tabbouleh!
Guilt free cauliflower pizza is always a fan favorite! Everyone can choose their favorite toppings, and make individual pizzas, or share with friends!
Grab some pre-made cauliflower crusts (our favorites are TraderJoe's brand, also available on Amazon), plenty of your favorite seasonal veggies, and any other fun toppings!
Whether you are making these pizzas with a crowd or just to enjoy alone, this meal is sure to be a big hit!
{Paleo, ketogenic and plant-based and vegan friendly.}
