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CACAO DANDELION MOCHA LATTE

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CACAO DANDELION MOCHA LATTE

CACAO DANDELION MOCHA LATTE


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.



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I like to drink raw cacao when I am writing, needing to be creative, or wanting to enhance my day! Sip, savor and enjoy.




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WARM ROOT SALAD

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WARM ROOT SALAD

WARM ROOT SALAD

Who said salads have to be raw?  Try this wonderful wintery version of a salad that eases the digestive burden on your system, includes some more seasonal winter veggies and is chock full of phytonutrients to boot!

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Our bodies digest foods at approximately 100 degrees. Foods that are ingested at a cooler temperature (frozen or raw) add a digestive burden to your already taxed system.  

To relieve your digestion and create a healing and soothing environment for your digestive repair eat primarily cooked or warm foods.




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COCONUT CACAO BITES

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COCONUT CACAO BITES

COCONUT CACAO BITES


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.  

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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

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BONE BROTH {PALEO} RAMEN

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BONE BROTH {PALEO} RAMEN

BONE BROTH {PALEO} RAMEN

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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

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CHARRED BEANS AND BEETS

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CHARRED BEANS AND BEETS

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.

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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!

 


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CELERIAC MASH UP

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CELERIAC MASH UP

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).

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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!!



 

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GRATEFUL CRANBERRY SAUCE

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GRATEFUL CRANBERRY SAUCE


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.

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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!


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COCONUT {GRAIN FREE} SHORTBREADS

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COCONUT {GRAIN FREE} SHORTBREADS

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.

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FALL FARE SALAD JARS

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FALL FARE SALAD JARS

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!


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ROASTED ROOTS ROUNDUP

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ROASTED ROOTS ROUNDUP

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).

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PALISADE PEACH CAPRESE

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PALISADE PEACH CAPRESE

"PATIENCE IS BITTER, BUT ITS FRUIT IS SWEET"

JEAN JACQUES ROUSSEAU

 

Here in Colorado we love our Palisade peaches. To me there is nothin' better than a late summer peach. This recipe is a fun spin on a Caprese salad and a delightful addition to your harvesty table.
 

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This low glycemic fruit is a great late summer fruit to boost up your antioxidant intake without throwing your blood sugar off track.  If you can find local organic peaches in your area, you will notice the flavors are even more full and tasty. 

If you are not a dairy eater, feel free to substitute the fresh mozzarella in this recipe with a nut cheese (such as ricotta) and enjoy!!

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ROASTED FIG AND ARUGULA SALAD

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ROASTED FIG AND ARUGULA SALAD

"COOKING IS LOVE MADE VISIBLE"

 

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!

 

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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.

 

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HARVEST STYLE ZUCCHINI BOATS

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HARVEST STYLE ZUCCHINI BOATS

HELLO LATE SUMMER HARVEST!

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!)
 

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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

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MELT IN YOUR MOUTH MATCHA-ROONS

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MELT IN YOUR MOUTH MATCHA-ROONS

These nutritious and delicious cookies make for a perfect treat to enjoy at any time of day! 

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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! 

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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 Ray Van Raes

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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 weight loss, 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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{GRAIN-FREE} HEMP HEART TABBOULEH

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{GRAIN-FREE} HEMP HEART TABBOULEH

This dish could not be more simple to throw together for a deliciously filling side or snack. 

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! 

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CARROT GINGER COCONUT {BONE BROTH} BISQUE

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CARROT GINGER COCONUT {BONE BROTH} BISQUE

 

You may not think 'soup' during these warm days and nights, but tropical cultures all over the world enjoy some good 'ol soup at any and all times of year. This one is great for those seasonal carrots that may be growing in your garden and are surely all over the farmers market. Make this with bone broth for a little extra digestive support and healing if you like. It's nourishing and delicious!

Eating warm/cooked foods is a bit easier on your digestion as our bodies digest our food at 100 degrees. If you suffer from a week or challenged digestion, this soup is like medicine with all the components:  Carrots are so full of phytonutrients, especially carotene. Ginger soothes the digestion, coconut is very antibacterial and antimicrobial and bone broth strengthens the digestive tissue healing and permeability (leaky gut).

 

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Feel free to use this recipe as a base for other vegetable bisques.  Healing and nourishing down to your cells!

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KALE PESTO CAULIFLOWER PIZZA

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KALE PESTO CAULIFLOWER PIZZA

"If cauliflower can somehow become pizza... you, my friend can do anything"
 

 

WANT TO MIX THINGS UP A LITTLE? try mixing things up with a pizza night! 

 

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! 

 

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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.}

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ZUCCHINI COLLAGEN JOHNNYCAKES

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ZUCCHINI COLLAGEN JOHNNYCAKES

"If you have a garden, you have a library of everything you need."

 

Oh those summer garden zucchinis can be just so yummy in so many different ways...but wait until you try these!!  Savory, scrumptious and so full of goodness. A little extra collagen peptides added in to these delicious cakes and your skin, nails and digestion will thank you. 

 

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Zucchini is a nutrient dense, hydrating and versatile veggie that is chock full of potassium, vitamin C,  manganese and many other phytonutrients and antioxidant. Zucchini is also low glycemic and highly anti-inflammatory.  Add a little collagen powder (available at your local health food store) and you are gearing up for a great dish!

 

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SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

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SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

This deliciously vibrant beet dressing is the ideal topping to any salad!

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An exciting new dressing is the best way to spice up your basic everyday salad! With a perfectly creamy consistency that everyone can love, enjoy this a big beautiful salad with any meal! 

Fun fact: Eating more beets is a great way to boost your immune system, and antioxidant levels while maintaining healthy blood pressure, nerve and muscle function! 

Brighten up your salads with these colorful, healthful, and perfectly textured ingredients.

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