ASIAN PURPLE SLAW WITH BLACK SESAME SEEDS

ASIAN PURPLE SLAW WITH BLACK SESAME SEEDS

As you know, there are endless versions of summer salads to explore. In celebration of the summer solstice, I have a favorite of mine for you today!

Part of the Brassica family, purple cabbage is a nutrient-dense food for your foodie repertoire. Research has found that this potent family of plants (including cabbage, kale, radish, Brussels sprouts, and cauliflower) helps to prevent oxidative stress in your cellular system, initiates detoxification, decreases the risk of some cancers, and stimulates your immune system.

Preparing summer meals can be healthy and quick. 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.

Bon Appetit!

SOUTHWEST SALAD BOWL

SOUTHWEST SALAD BOWL WITH CILANTRO LIME DRESSING

It is the time of year where our gardens are ripe for pickin' –– especially those delicious spring greens. I love me a tasty salad, but when I get busy, I can easily get stuck in a #roughagerut. 

For the coming few weeks, I will be sending you some fun salad ideas (with tasty dressings too!) to keep your summer salads creative and fun.

CACAO BITES

CACAO BITES

One of my personal favorite superfoods on the planet, cacao gives you a nice boost of energy while also fueling your cells with more antioxidants than any other food. 

These may be just the satiating superfood bites (full of healthy fats) that you will be delighted to include in your snacking life.

{SOAKED & ROASTED} CRISPY NUTS

{SOAKED & ROASTED} CRISPY NUTS

Why soaked and roasted you may ask? 

First they really do taste better. Second, soaking the nuts overnight releases the Phytic acid and lectins making them so much less inflammatory and easier on your digestion. 

It may sound like a big chore, but in reality, the time to do this is approximately 3 minutes. Trust me, a 3 minutes well spent!

P.S.  Try it with any nut. 

DIY ENERGY BARS

DIY ENERGY BARS

Quick and easy energy bars (minus the sugars and processed ingredients) will fuel your body with sustainable energy, while keeping your blood sugar balanced this spring. 

Filled with healthy protein and fat with just the right amount of sweet you will be so glad you have these to nosh on all week long!

BIELER'S BROTH

BIELER’S BROTH

Invented Dr. Henry Bieler, author of the famous book, Food Is Your Best Medicine, this plant-based is medicinal soup.  

Dr. Bieler felt that this specific combination of vegetables was ideal for restoring acid-alkaline and sodium-potassium balance to organs and glands, especially the sodium-loving adrenal glands which suffer under stress.   Bieler’s broth is a wonderful remedy for those under stress or wanting to strengthen their immune system.

GINGER TURMERIC COCONUT BONE BROTH

GINGER TURMERIC COCONUT BONE BROTH

Start with your free-range chicken bones, add in the medicinal flavors of ginger and turmeric (some of the best immune boosters), combine with creamy coconut milk, and I promise you could sip this for days. 

Feel free to make it into a soup by adding chicken and veggies.

This is my very favorite bone broth recipe and I am so glad to share it with you today.

Ginger: Ginger belongs to the same family as turmeric (Zingiberaceae) and has a similar root-like appearance but is lighter in color. Ginger also contains a high level of antioxidants, along with some notable antimicrobial and antibacterial properties that will keep you stay healthy.

Turmeric: Turmeric is the powerful ingredient that gives curry its bright yellow color and contains the healing compound curcumin. It also boasts an excellent ORAC (Oxygen Radical Absorbance Capacity) value of 127,068—a measure of the antioxidant content of foods. The antioxidants in turmeric, including polyphenols, flavonoids, and vitamin C, are a wonderful boost for your immune system.

ALKALINE BROTH

ALKALINE BROTH

I learned of this plant-based broth in the early 1990's from Dr. Charley Cropley and I have been making it ever since.  There are so many delightful veggies in this simple yet potent and medicinal broth that will alkalize your body and nourish your cells.

Honestly, my favorite way to enjoy this to sip on some first thing in the morning while I sit and do my morning journalling or meditation.  

I hope you enjoy this one!  A beautiful example of food as medicine!

BEET COCONUT BISQUE

BEET COCONUT BISQUE

If you are looking for a stunning pink soup to add to your table that is packed with phytonutrients and antioxidants PLUS tastes fantastic this soup is for you.

Creamy with coconut milk, a balance of earthy sweet (from the beets) and salty (from broth and sea salt) and blended into a kind of pink perfection, I hope you love this one as much as I do!

{VEGAN} CREAM OF BROCCOLI SOUP

{VEGAN} CREAM OF BROCCOLI SOUP

This one reminds me of my childhood. Cream of broccoli soup was always a favorite of mine. This version is dairy free, full of a variety of potent greens, and yummier then you can imagine.

HORN OF THE MOON PUMPKIN PIE

I have been making this recipe since I first moved to Boulder in 1995, and was gifted the Horn of the Moon cook book by a friend.

I have altered and adjusted the ingredients over time to make, what I consider, the ultimate in pumpkin pies. I hope you like it!!

WARMING PALEO GRANOLA

The warming flavors of fall fare are infused into this delicious paleo (grain-free) granola. Top with your favorite milk or yogurt and you have yourself a simple and quick breakfast of snack.

So simple to make, and so great to have ready to go!

Cinnamon: Cinnamon is a powerhouse ingredient that boosts the chromium levels in your blood, an important nutrient that helps with blood sugar regulation and stability.

Ginger: Ginger is known for its medicinal properties including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.

Nutmeg: Another tasty and warming fall spice that soothes indigestion and increases immune function.

Cozy up with this delicious bowl of goodness!

ROSEMARY TURKEY MEATBALLS & SQUASH NOODLES

This yummy one pot meal is the perfect mid-week pleaser. In less than thirty minutes, you can delight your palate and your people with fall flavors and fare!

Rosemary: A healing herb that is full of antioxidants and anti-inflammatory properties. Rosemary is said to also ease stress and uplift your mood.

Squash: Hard shell squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and to prevent anemia.

Need a vegetarian option? Check out our favorite mushroom ‘meatball’ recipe here.

WHOLE ROASTED CAULIFLOWER WITH CHIMICHURRI

Tasty, super simple and so pretty. Feel free to slice your cauliflower into pretty steaks and serve with this delicious and mouth watering Chimichurri

There are simply thousands of reasons to eat more cruciferous vegetables. Cauliflower, and many others in the Brassica family, are known for outstanding health benefits.

One of my favorites is from a Journal of American Medicine study where it was shown that five servings per week of brassica (broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and radish) arrest the growth of breast cancer cells!

Eat your brassica friend!

MINI FALL FRITATAS

Why not make your eggs seasonal too? These delicious fall fritatas are tasty and full of mouth watering fall flavors. The best thing about them? Breakfast gets prepped for days.

I know you have busy mornings like me! One of the easiest ways to ensure my mornings are going to go smoothly (which then transfers into the rest of my day) is with an easy and healthy breakfast.

Feel free to explore the many flavor profiles possible here, but know the leek, tomato, goat cheese and mushroom versions are mouth watering!

These mini fall fritatas are easy to batch prepare, portable, tasty and full of good proteins and fats.

FUN FACT: Did you know when you buy pasture raised eggs (free range) the eggs are higher in vitamin D because they are exposed to more sunlight. Be sure to source your eggs consciously choosing pasture raised and hormone free.

{GRAIN FREE} PEAR GINGER CRISP

These two fall flavors are my favorite together. Juicy fall pears with warming spicy ginger. What could be more warming and delicious. There is always room for guilt free comfort food in the Boulder Nutrition Kitchen.

Pears are known in Traditional Chinese Medicine to support strengthening the lungs as the weather changes.

Ginger is a warming superfood that has immunity boosting properties as well and soothing for the lungs and digestion.

Grain free to keep it gluten free, Paleo and Keto friendly!

I hope you enjoy this yummy fall treat.

AVOCADO CHICKEN SALAD

Try this light and zesty favorite.  So much flavor, lightly creamy, a little lemon for a bright zing.  Oh so satisfying.

When you prepare this, be sure to prepare some extras, as this is such an easy grab-and-go favorite.  Put a dollop on your salad greens, enjoy with some raw veggies, or simply eat it as is!

B.L.A.T. LETTUCE WRAPS

I grew up eating BLTs with my dad. It was one food that we both loved, especially when we had fresh garden tomatoes to use.

Lately, I have been playing with this lettuce wrap version (and adding 🥑 avocado). Butter lettuce is my favorite lettuce for a lettuce wrap, and pair it with avocado mayo and it's a little slice of heaven.

Try this yummy lunch when you can!

{DAIRY FREE} MASSAGED KALE CAESAR

{DAIRY FREE} MASSAGED KALE CAESAR

Yes, there are about 1000 ways to enjoy kale (that most people love) and this is one! Massaging the kale is an interesting practice, if you haven’t tried it. You literally get right in there with your kale, and massage it until it naturally wilts and the fibers breakdown. (so much better than raw kale!)

While I make so many versions of massaged kale salad (feel free to try your own), this one is usually a hit - especially amid those who are new to kale.

Massage up a batch and see for yourself.

Kale has one of the highest ORAC values (levels of antioxidants) of any plant you can eat plus this rich leafy green helps reduce inflammation and cleanse your liver!

SLOW ROASTED RAINBOW BEET SALAD

SLOW ROASTED RAINBOW BEET SALAD

By now, you may have realized that I am a bit obsessed with beets. All sort, all colors of beets. This is a super tasty and pretty warm beet salad that hits the spots and supports your liver all those detoxification phases to help you to feel your best.

The betaine found in beets encourages your liver to rid the body of toxins. 

Make up a batch ahead of time and munch on this tasty side dish or meal (if you add the nuts and seeds for some protein) all week long.