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Recipes
These are fun ways to make your favorite salad into finger food.
With a fun spring twist and one of my all time favorite dressings, this could be a perfect dish to share with your family and friends.
Feel free to customize these with your favorite toppings and dressing.
Here is a fun spring treat for you. As you connect with your inner mother archetype this mothers day season, this delightful treat will bring just a little bit more sweetness into your life.
Grain-Free, Gluten-Free, Paleo, and Vegan.
From my inner mother to yours,
Enjoy!!
This has been a go-to comfort food for me for the last few months. It is quick, simple and very tasty. The ingredients are pure, organic, and all very nutrient dense.
Sometimes we just need a little creativity with our go-to weekday meals, and I promise you can make this one in just twenty minutes.
We’ve been having this for dinner with either cauliflower mashers or regular old mashed potatoes (I love to use fingerling potatoes for mashers).
kite hill makes a wonderful dairy-free sour cream, so give that a try if you are not eating dairy.
I love adding greens right into the skillet at the end, and really any of your favorite greens will work.
When it comes to food, there are various kinds of cravings (wise, dispersive and associative). While at home, mostly hunkered down, I have found myself daydreaming of Bali and how much I miss leading retreats!
So, on a chilly night last week, I decided to simmer up a little pot of Bali, in the form of my favorite Balinese soup –– a bowl of heaven that I can't wait for you to try!
The Balinese love a good bowl of soup, all year round. Being a soup-a-holic myself, I love to give the many traditional soup variations a try.
On my Bali retreats, we are so lucky to get to cook with an amazing Balinese chef who teaches us the foundations of Balinese cooking, which is where I learned this recipe. You can also use the same recipe for a vegetarian version by subbing chicken broth for veggie broth and chicken for tofu.
This one is an old favorite, found in so many variations all over Bali, and full of amazing spices and nuances.
This is a fun and tasty spin on the traditional Shakshuka. Spring greens galore, with a nice pop of (mildly) spicy salsa verde and flavor.
I love to find ways to incorporate early spring greens (since I love them and there is not much else in season) into my meals, without feeling like salads are the only way.
With the weather being all over the place (here in Colorado anyways), this yummy dish can be light and springy, or warming and spicy.
Feel free to use any veggies you have. I chose zucchini, leeks, and whichever spring green(s) I have on hand
Eat well!
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), pungent (spicy) from the fresh ginger, 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!
Need a little sweet treat? We brought these delicious little bites on the Grace and Gratitude Retreat this November and they were a huge hit. In fact, there are a few participants eagerly awaiting this recipe as we speak! This one is for you if you love a little sweet treat, but want to skip the sugar.
Chock full of coconut oil! There are few substances on the planet that stand up to coconut oil. 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.
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.
Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Nutrition Team Member Kristine Mahan
Tis the season where our immune systems (via our microbiome, our circadian clocks, and our seasonal calendars) are preparing our bodies for strength and resiliency if we follow their lead.
This soup is a wonderful way to promote immunity, stay warm from the inside out, and ensure some of the top immune boosting ingredients make their way into your menu!
This soup is for sure a regular at this time of year around our house. It is full of immune boosting ingredients (cue: ginger, wild mushrooms, turmeric, bone broth) that will surely feed your body just what you need to be at your most resilient.
I have been making this for years, and it NEVER gets old.
Enjoy this recipe (and it’s nourishing benefits) at a time when our world needs it most!
If you like warming and hearty foods at this time of year, this delicious bowl of goodness may be just right for you this solstice week. It can be made stove top, instant pot or crock pot and the recipe has all three options.
We made this recently on a chilly night up at our cabin, with the warmth and ambiance of our pellet stove burning. it warmed us up just right.
And I just love the crunch of the kale chips on top. So much texture and flavor fun.
And yes! Another Butcher Box Win:
I love being part of a community focused on caring about animals and our planet, improving livelihoods for farmers, and sharing better meals together. 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood all delivered right to your door once per month. Pick a box, customize your own box, and cancel or change at any time! I call that a win-win! Head over to check out their latest freebie HERE
All the warming spices and flavors of a traditional Kitchari (a traditional Ayurvedic recipe that is full of flavor) mingled with a delightful cauliflower rice.
The colors, scents and flavors will have you experiencing some of the highlights of the fall season.
Kitchari, a plant-based protein porridge, was traditionally used to detoxify the body, nourish and balance the doshas (the energies that define one’s make up), reduce inflammation and heal the digestive system. This therapeutic meal will support you in your health and vitality this season.
Enjoy this warming bowl of goodness…
As I sit down to write to you, I can't help but reflect on this time last year when we (at my house) decided to cancel Thanksgiving.
This was, no doubt, one of my hardest pandemic moments.
It is often these darker moments of life that shine the light on what we cherish most.
For me, this Thanksgiving season is illuminating a whole new level of gratitude.
While the Thanksgiving holiday was intended to accentuate gratitude, practicing a state of gratitude has many diverse and positive results that go far and beyond Thanksgiving.
Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. Here are a few of my favorites:
Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.
Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier.
Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.
Gratitude Helps Heal Health Issues: One study found that more grateful cardiac patients reported better sleep, less fatigue, and lower levels of cellular inflammation, and another found that heart failure patients who kept a gratitude journal for eight weeks were more grateful and had reduced signs of inflammation afterwards.
Gratitude Promotes Generosity and Being Of Service: Several studies have supported the link between gratitude and prosocial behavior. These studies have found that more grateful people are more helpful and generous.
Remember: The best way to express gratitude is to savor and celebrate the pleasure that you do have.
As you tune into the Thanksgiving season this year (especially if the holidays are tough for you), consider focusing on the simple pleasures in your life — a delicious meal you share, the family and friends you cherish, laughter, a warm place to sleep, or a pretty night sky.
Also, on the remaining 364 days of the year — those that can feel more usual and mundane — I invite you to join me in practicing growing your sense of gratitude.
Before I sign off, be sure to scroll down to check out a compilation of some all time favorite Boulder Nutrition recipes –– seasonal, nourishing and perfect for any Thanksgiving table.
Eat well, rest deeply, and take extra good care of you.
Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!
I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.
This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.
I love mashing root vegetables in place or along with potatoes. Have fun with the nuances of this one. It’s a favorite!
I think I created this one based on the artistry of color, but luckily it is also tasty and full of so much fun. I hope it spruces up your table as it does mine!
Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.
I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.
This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.
I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.
A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!
From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.
This is my last salad recipe for the season, as I am inspired to turn towards sharing more soups and skillet meals to warm your body and heart, but this hearty late fall salad may be just right for your Thanksgiving table or your mid-week refuel.
Both the kale and Brussels in this recipe are hearty greens packed with some of natures most star nutrients.
And who doesn't love a pop of pomegranate!
Pomegranate is the fruit that is depicted in the ancient Greek myth of Persephone and her abduction with God of the underworld, Hades, where he kept her in the underworld all winter long (a metaphor for the darkness of the winter months).
By eating a few pomegranate seeds, Persephone was tricked into committing herself to Hades—the pomegranate being a symbol of the indissolubility of marriage. In the myth, Persephone’s visit from the underworld is marked by the end of winter and the arrival of spring.
Today, pomegranate is especially known for its antioxidant rich nutrient profile. Pomegranate has a high level of the flavanoid, known as anthocyanin (the anti-oxidant responsible for the dark red color in foods such as raspberries, black berries, red cabbage and red onion. Studies show anthocyanin promotes anti-inflammatory benefits as well as a healing impact on health issues such as high blood pressure, cardiovascular disease and liver function.
I love collaborations…
This recipe share is one of my favorite to date! Elise Museles, author of Food Story: Rewrite The Way You Eat, Think and Live is the generous contributor of this gorgeous recipe. Check her out and be sure to pick up a copy of her new book right HERE!
Grab this delicious recipe and savor this incredible dose of fall goodness.
This bowl goodness is packed with ingredients to get you in mood for fall. You can use any winter squash in this recipe—butternut, kabocha, kuri—but I like Delicata because you don’t have to peel it (and it looks so pretty).
Top with the satiating tahini drizzle and enjoy every autumnal bite.
Add all the ingredients to a bed of arugula, a good source of zinc to improve blood flow and a popular aphrodisiac among ancient Romans and ancient Egyptians, and marry all of the flavors with an elegant lemony tahini dressing.
Let’s be honest: figs are the sexiest fruit out there, so it should be no surprise that they have been known as an aphrodisiac from antiquity, containing nutrients to fire up sexual stamina. Fun fact: they were even Cleopatra’s favorite fruit! You can use any winter squash in this
Recipes excerpt from the book Food Story: Rewrite the Way You Eat, Think, and Live by Elise Museles © 2021 Elise Museles, reprinted with permission from the author and the publisher, Sounds True, Inc.
Elise Museles holds four certificates in holistic health and integrative healing. She is on the Environmental Working Group board of directors and has been a National Institutes of Health (NIH) grant recipient for five years in a row. A sought-after speaker, she is also host of the popular Once Upon a Food Story podcast. Her work has been featured in O, The Oprah Magazine, Forbes, Health, Self, ELLE, Well+Good, The Chalkboard, mindbodygreen, and other outlets. For more, visit elisemuseles.com or check out her new book Food Story: Rewrite the Way You Eat, Think, and Live.
This incredible autumn style chimichurri is just what the nutritionist ordered to turn almost any meal into a meal masterpiece.
Grass-fed steak is featured here (more on this below), but this chimichurri goes with just about any meal. It is great with fish, chicken or tofu. It will also spice up any rice or cauliflower rice dish and give you all the warming flavors of fall packed with phytonutrients, seasonal ingredients and so much pleasure.
Each bite you take is a small but important choice. Whenever you eat something ask yourself: Is this food – on the whole – contributing to more health for you and the planet, or is your choice taking away from your future?
Regenerative agriculture has been proposed as an alternative means of producing food that has a net positive environmental, health and/or social impact.
For example, grass-fed beef has a similar omega-3 profile to wild salmon and is integral in the improvement the health of our soil, restoring highly degraded soil, which symbiotically enhances the quality of water, vegetation and land-productivity
ButcherBox is one of my favorite companies promoting just this! Butcher Box delivers 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood directly to your door. Use this LINK when you sign up and receive free grass-fed beef for life!
Be sure to check out the full recipe and grab your NET-GAIN eating discount code too!
Who said salads have to be raw? Try this wonderful version of a salad timed just right with the change of season. Eating warm and cooked food also eases the digestive burden on your system –– especially if you have a sensitive digestion.
This tasty combo includes some more seasonal root veggies and is chock full of phytonutrients, antioxidants and pleasure to boot!
Our bodies digest foods at approximately 100 degrees. Foods that are ingested at a cooler temperature (frozen or raw) add a little extra digestive burden. Plus eating these roots that are seasonally sound at this time of year make for such great whole (acellular) carbohydrates — in their whole form.
MIx and match your root veggies as you please.
For deep nourishment, traditional medicine underscores that eating with the season (called ritucharya in Ayurvedic medicine) as the seasons change, allows our body to get the array of nutrients we need to thrive.
In celebration of late summer zucchini and sunflowers galore, here is a nourishing soup to explore as the weather cools down
I love creating ways to highlight the artistry of eating, along with nourishing our whole beings.
This soup makes me so happy reminding me of the sunflowers glowing in the fields when the early fall light hits them just right and the abundance of late summer veggies that spark so much vitality for our health.
I love to drop new recipes for you that are seasonal, easy to make, tasty and full of all you need to nourish yourself from the inside out. This one is very timely, as zucchini season is peaking.
This easy side or meal can be whipped up in just a few minutes and will still give you some of my all time favorite nutrients:
Combine zucchini season in full tilt at the farmers markets with collagen peptides to support skin, digestion, joint health and muscle building and you have yourself a hearty seasonal recipe to explore.
Connective tissue includes skin, ligaments, bones, muscles, smooth muscle and more, all of which are made primarily of protein in the form of collagen. Roughly 85% of collagen in the body is classified as type I, II, or III. The molecules of these types similarly form structures made of thin fibrils. While they might look similar, each of the three most common types has a unique function in the body.
Type I collagen is the most abundant based on the elements of the body it composes. This includes the arteries, bones, ligaments, skin, and tendons.
Type II collagen is the primary component of joint cartilage that connects the skeletal system.
Type III collagen compose reticular fibers that act like mesh in structure. Type III is found most abundantly in lymph, bone marrow, intestines and surrounds the liver.
Zucchini is a nutrient dense vegetable with a broad span of phytonutrients. Along with this summertime vegetable’s easy to cook, flavor and savor qualities are potent nutrients such as vitamin C, vitamin A and magnesium.
Zucchini is also a rich source for antioxidants including lutein, β-carotene, and zeaxanthin.
These nutrients band together to create an anti-inflammatory response in the body that also promotes low blood sugar, healthy cholesterol levels and supports digestive health.
Eat well!
I've been knee deep in research lately preparing for the upcoming docu-series I will be filming next week. In my geeking out about the latest research on what we need to be hormonally healthy (hint: a lot of good fats!) I created this recipe for you.
Full of both plant-based ALA from walnuts and wild-salmon based EPA and DHA, which both support healthy levels of omega-3 leading to healthy and happy hormones, be sure to check out this delicious (and easy) recipe.
Walnuts are one of the highest sources of omega-3 oils (in the form of alpha-linolenic acid) of all the nuts. Walnuts (like many other fat-rich nuts) are a great source of healthy protein and fat, giving you a satiating and blood-sugar stabilizing snack.
Wild salmon is full of omega-3 fatty acids and collagen, making wild salmon a potent food rich in health-promoting natural fats that work wonders in many systems of your body.
Both of these superfoods will stabilize your blood sugar, provide you with a dense amount of omega-3 fats promoting hormone and brain health and satiate your hunger and fullness hormones to boot!
We had our first official watermelon of the season at a family BBQ last weekend. There is nothing quite like a cool slice on a hot summer day.
That said, add some coconut water, aloe, high quality salt and blend and be sure to take note how electrolytes hydrate you, energize and keep you sailing through summer and feeling your best.
Tis the season to elevate your hydration. Let's keep in mind the definition of hydration includes water + electrolytes (sodium, potassium, magnesium and calcium). Hydration is also integral in your metabolic function.
Too much water and not enough electrolyte will deplete these essential minerals and leave you feeling worse than when you started.
This festive summer elixir is the perfect combination of all the flavors (and minerals) you need to keep your hydration levels happy. Feel free to spike it if you are feeling feisty.
With summer in full force and the joy of being able to finally come together after a long pandemic year, check out this brand new and tasty BBQ recipe for your festive summer fun.
This is an easy, tasty and super simple recipe for your summer table.
With high quality avocado oil based condiments, pasture-raised pork and local summery slaw, you have got yourself a tasty meal for family and friends.
I am a HUGE fan of Primal Kitchen products and this recipe features their Hawaiian BBQ sauce and (my favorite) Avocado Mayo.
Grab you first Primal Kitchen order HERE and use the code SATIATE10 for 10% off.
I hope you enjoy!
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