CRUNCHY BLUEBERRY CABBAGE SALAD

CRUNCHY BLUEBERRY CABBAGE SALAD

This salad is such a colorful, nourishing dish - filled with purple and green cabbage, red leaf lettuce, carrots, blueberries, and pepitas.  It's topped with a super simple red wine vinaigrette so you can easily whip up this healthy meal when you're short on time!

Cabbage is a really filling and crunchy way to get some high quality produce variation in your diet.  It's packed with fiber, Vitamin C, and compounds that support your body's cancer-fighting abilities and natural detoxification processes.

Some other benefits of cabbage are its price; even organic cabbage is very affordable plus it holds up really well in the fridge- so you can create one big bowl of this salad to snack off of all week long.

Blueberries are an ultimate superfood.  They are overflowing with antioxidants, helping to reduce the effects of toxins and inflammation on your body, while also providing a mild sweetness without any negative effects on your blood sugar.  I love the bright blue color they add to this dish. 

Eat the rainbow and make this beautiful salad tonight, get the recipe by hitting the button below!

Recipe and photo credit: Ailsa Cowell at Food to Feel Good.

HOMEMADE COCONUT {SOAKED} GRANOLA

HOMEMADE COCONUT (SOAKED) GRANOLA

With the first signs of fall, I am immediately drawn into my kitchen.  Roasting is one of the cooking styles I often associate with the weather changing and first signs of autumn.  

This particular recipe is just delicious with late summer peaches and strawberries on top, or even the early signs of apple season.

Why soaked?  When we soak our grains and nuts, it breaks down the enzyme inhibitors that tend to make digestion a bit more work on the body (great if you are healing your digestion) and in this particular recipe, the oats are soaked in a mix of yogurt and coconut oil which also begins the fermentation of the grain, adding in the potent probiotics that aid in digestion, boost the nutrient density of our food and build immunity for the coming season change.

The nuts in this particular recipe are also soaked and roasted (play with which nuts you want to include), which is optional but well worth the effort.  You can find out how to soak and roast your nuts HERE.

The extra little bit of sea salt mixed with the sweet flavors of raw honey and cinnamon are such a favorite combination of mine. I hope you enjoy this yummy recipe as much as I do.  

Try it with any variety of milk, or yogurt, or just as an on the go snack.

FESTIVE GINGERBREAD GREEN SMOOTHIE

 

Festive Gingerbread Green Smoothie

 

"HOLIDAY WISHES MADE WITH GINGERBREAD HUGS AND PEPERMINT KISSES"

Need something a little festive this winter season?  Try our delicious gingerbread green smoothie.  

Full of fresh ginger and all the warming winter spices you can imagine, lots of immune boosting greens, minus all the sugar. Enjoy this holiday drink that's vegan, gluten-free, Paleo-friendly, nutrient dense and absolutely delicious!

These warming spices boost your metabolism, warm up your digestions, and balance your blood sugar.  You will love how you feel after this festive boost.

GOLDEN MILK COCONUT BISQUE

GOLDEN MILK COCONUT BISQUE

 

“Live your life not to win gold medals, but to win golden hearts”
-Mehmet Ildan

This creamy, comforting soup not only warms your heart and soul during this chilly time of year, but it also provides tons of health benefits in a delicious, golden package. Yellow beets, cauliflower, and coconut milk are blended together with sweet and savory spices to create this extremely nourishing Vegan dish.

The beautiful color of this soup comes from turmeric, An INdian spice used in traditional cooking that reduces inflammation, enhances vitality and cognition, and supplies your body with potent antioxidants.

Black pepper and healthy saturated fat from coconut oil boost the absorption of turmeric's active therapeutic compounds, and a scoop of ginger adds an extra bit of spice with additional anti-inflammatory benefits.

Cauliflower has powerful cancer-fighting properties and also provides B-Vitamins and Vitamin K (needed for bone health and blood clotting).

It's extremely versatile and roasting it with the golden beets and then blending with coconut milk helps products a very satiating, dense, creamy bisque without any dairy.

Check out the recipe on Boulder Nutrition team member Ailsa Cowell's food blog, Food to Feel Good, and enjoy this comforting dish!

PUMPKIN PIE GREEN SMOOTHIE

 

PUMPKIN PIE GREEN SMOOTHIE

 

"LET THERE BE PUMPKIN SPICE"

For years, I have used the same pumpkin pie recipe.  I have modified, tweaked, and fine tuned many variations over time until finally one day, as I dipped into the blender for a final taste, I realized: "This would make an amazing green smoothie". So here you go...  

This seasonal green smoothie is a tasty and nourishing way to fuel your body during the festive week ahead.

With all the warming pumpkin pie spices, a big handful of greens and all that delicious pumpkin flesh I hope you will love this easy to make, delicious and energizing smoothie as much as I do.

To make this into your pumpkin pie filling simply add 2 eggs, and bake at 425, and bake for 15 min.  Then reduce heat to 350 and bake 45 min more until set.  Let sit for approximately 1 hour and serve.

ROASTED BRUSSELS WITH BALSAMIC GLAZE & TOASTED PINE NUTS

Roasted brussels with balsamic glaze & toasted pine nuts

"SMALL CHEER AND GREAT WELCOME MAKE A MERRY FEAST"

 

There is nothing like roasted veggies and nuts at this time of year.  To me they make up the perfect side dish to any festive holiday meal.

Once you get the hang of veggie roasting, you too will see that with just a few ingredients and a little time, you can create delicious, warming, and nutrient dense additions to any meal.

• Brussels sprouts are part of the brassica family, closely related to cabbage, kale and mustard greens, known for their highly medicinal properties. 

• Brussels are very high in fiber, vegetable protein, and alpha-lipoid acid – an antioxidant that has been show to support insulin and blood sugar stabilization.

• Brussels are also very high in vitamin K, making them great for bone health an calcium absorption.  

• Brussels sprouts are one of the best veggie sources for omega-3 fatty acids.

Warm and crispy roasted brussels are one of my favorite parts of any Thanksgiving feast.

RED PEPPER ROASTED ACORN SQUASH

RED PEPPER ROASTED ACORN SQUASH

"FOOD TASTES BETTER WHEN YOU EAT IT WITH YOUR FAMILY"

There is nothing better than sharing delicious food with loved ones, which is why Thanksgiving is the absolute best holiday! Whether you spend your Thanksgiving morning watching the Macy's Parade, doing a "Turkey Trot", or even just hang out with your family, you all know the joyful feeling of walking into the kitchen and smelling the amazing Thanksgiving fragrance. 

If you are a side-dish-lover like myself, then you are going to fill up your plate with this warming and fresh dish!

Ditch the classic sweet potatoes with marshmallows, and substitute it with this healthier sweet squash! This dish encompasses every fall craving from the warm sweet cinnamon flavor to the crunchy cool pomegranate seeds with a light kick of pepper too! 

This easy and delicious dish will have the whole family coming back for seconds!

PALEO PUMPKIN FIG MUFFINS

PALEO PUMPKIN FIG MUFFINS

Pumpkin season is here! And there are so many ways to incorporate this delicious orange vegetable, and its healthy, crunchy seeds, into your diet.

Green pumpkin seeds, or pepitas, are excellent for supporting a happy mood thanks to the tryptophan they contain, plus they're also great for prostate health thanks to their zinc content - so all you men out there should especially eat them up!

These muffins are really low in added sugar.  Bananas, Turkish figs, and a little coconut sugar lend a great balance of natural sweetness, along with lots of minerals.  The almond flour and eggs provide lots of protein to keep you full and energized throughout the day. 

Cinnamon, ginger, clove, nutmeg, and allspice lend these muffins a warming, nourishing flavor and scent that will have you loving every bit of Autumn. Click the button below to find the recipe from our team member, Ailsa's, food blog – .Food to Feel Good – Happy eating!

PUMPKIN OAT COOKIES

PUMPKIN OAT COOKIES

"Pumpkin kisses and harvest wishes"

These guilt-free delicious cookies satisfy that Halloween-triggered sweet tooth!

Super quick and easy prep! Took about 5-7 minutes for the dough and only 15 minutes in the oven! 

Some Interesting Pumpkin Health Facts: 

• Pumpkin is great for your vision with that hearty does of vitamin A (beta carotene). 

• Health magazine reported the orange color (carotenoids) are great for healthy radiant skin.

• The fleshy pumpkin is full of a healthy immunity dose of vitamin C. 

As we embrace the beautiful changing fall weather, our bodies naturally crave the seasonal foods associated with this time of year. With the abundance of winter squash, root vegetables, and warming spices, we can attune to the season of fall on a physical and energetic level. 

When the month of October comes around, candy floods the grocery stores. It becomes almost impossible to resist the sweet-tooth temptation within us all. So why resist? Embrace your sweet-tooth! Ditch the candy aisle and head to your kitchen! These pumpkin cookie are the perfect amount of sweet – guilt-free treats. 

MEXICAN CHOCOLATE GREEN SMOOTHIE

MEXICAN CHOCOLATE GREEN SMOOTHIE

“Spice your food with love,
and it pleases every palate”
-Plautus

 

“In my family, we always say ‘the spicier the better.’ That’s why we included two of our favorite ingredients in today’s green smoothie. While by now you know we are chocolate lovers, and that there are many medicinal and pleasure based qualities to chocolate, try kicking it up with yet another superfood – cayenne pepper.

My son Elijah used to work for an organic farm where every fall they would harvest their cayenne peppers. One of Elijah’s jobs was to grind the dried peppers down to make them into the spice many of us know and love.  

Elijah would come home after long days at the farm working in greenhouse, grinding cayenne pepper, feeling better than ever. He would tell me his sinuses never felt clearer, and he thought of this process as a cleanse for his whole body and mind.  

We still have his homegrown cayenne pepper in our spice cupboard, and every time I use it I think of how elevated he felt as he ground it up for our cooking.”        

Health Fact: Cayenne pepper has many many health benefits, along with making a lot of foods taste yummy.

One of our favorites is how cayenne pepper (capsicum) boosts our metabolism and invigorates our energy. Cayenne pepper also boosts immunity, especially in the lungs and sinuses, making it a great remedy for the common colds and flus.

Cayenne is wonderfully detoxifying, good for circulation, and as my dear dad says: “cleans the blood.” Cayenne pepper can be used as a digestive support, including alleviating gas, bloating, and indigestion.

CHOPPED FIESTA SALAD

CHOPPED FIESTA SALAD

with Creamy Avocado Lime Dressing

This beautiful dish is a sneak peek into some of the nourishing meals we'll be serving at The Yoga of Eating Retreat this weekend!  It's a fresh, crunchy combination of romaine lettuce, yellow peppers, jicama, and radishes, topped with toasted chipotle pepitas, cilantro, scallions and a creamy avocado dressing.  So good - and so good for you. 

Fall is upon us! And with it comes amazing seasonal produce, like peppers, radishes, and tomatoes.  

Peppers are a colorful way to spice up any dish. This recipe uses yellow bell peppers for a pop of color and sweetness.  They're also a great source of Vitamin C and beta-carotene, to support your immune system going into the colder weather.

Radishes add a different kind of kick, with a refreshing and crisp spiciness to them.  They're full of antioxidants called anthocyanins, which have been found to specifically support the cardiovascular system and reduce inflammation.  Radishes are also a great detox food, as they help purify the blood and eliminate toxins. 

We can't forget about the tomatoes this time of year.  These bright orange cherry tomatoes are the perfect sweet addition to this recipe.  Lycopene is a special antioxidant in tomatoes that benefits the eyes and heart while reducing the risk of cancer and orange tomatoes may actually contain more of this nutrient than red ones.

The Yoga of Eating Retreat is about connecting the gap between your food, mind, body, and spirit.  Meals like this Chopped Fiesta Salad help us do just that.  Get the recipe below and enjoy the rise of fall!

Recipe and Photos from Ailsa Cowell at Food to Feel Good

EASY PALEO PEACH PANCAKES

EASY PALEO PEACH PANCAKES

These Paleo Peach Pancakes are the perfect way to wake up and enjoy a weekend morning!  They're grain-free, super easy to whip up, and they embrace the juicy, delicious peaches this season has to offer.

For these pancakes I used the Birch Bender Paleo Pancakes mix, and it could not be simpler!  You just add water, mix them up, and cook them in a dollop of coconut oil until nice and fluffy on the inside and crispy on the outside.  They are really tasty, have a nice amount of protein, and are much healthier than many of the other mixes out there. (you know how I get about balancing blood sugar)

Coconut flour is an amazing grain-free ingredient to create healthy, low-carb baked goods.  It's full of healthy fats, called medium chain trigylcerides, that your body can quickly and easily use for energy production.

It's also rich in fiber to support your digestive system, which helps to balance the sugar from the maple syrup in this recipe.

Peaches are an excellent source of Vitamin C and antioxidants, plus they have a low-glycemic index. 

These pair perfectly with some raw chopped pecans and a warm cup of morning tea or coffee- enjoy!

GREEN CURRY CHICKEN DRUMSTICKS

GREEN CURRY CHICKEN DRUMSTICKS

These savory drumsticks are a delicious, easy meal to whip up for a crowd.  The green curry lends the perfect amount of spices and a little dash of sea salt brings it all together.

It's important to buy free-range or pastured chicken, to ensure the meat you're eating is more nutrient dense and free of harmful toxins, like hormones and antibiotics which are pumped into conventionally raised animals.

Chicken is a wonderful source of complete protein, as well as several B-Vitamins to support your nervous system and adrenal glands.

Chicken drumsticks also provide you with minerals like selenium, an essential antioxidant that benefits thyroid and prostate health.  These drumsticks can be baked or grilled, just serve them up with some fresh veggies and you've got a healthy, balanced meal!

Get the recipe HERE, on my friend, the amazing Ailsa Cowell's healthy food blog, Food to Feel Good.

Hope you enjoy!

THE PRIESTESS SMOOTHIE

THE PRIESTESS SMOOTHIE

I created this smoothie for many of the women in my private practice to support a healthy menstrual cycle and balance out monthly cycle hormones and energy.  

Many women struggle with menstrual stress, pain, fatigue, cramps, mood challenges.  Some women are even bed ridden, experiencing high levels of suffering and often challenged to have a somewhat normal day.

While there are many causes for menstrual struggles, this recipe addresses a lot of them.  

I chose these ingredients as medicinal foods that are known to help.  Some of these tonics are essential remedies to support a health menstrual cycle (AKA Moon cycle), building blood, relaxing the uterus, and uplifting mood and energy.

 

 

Red Raspberry Leaf:

Raspberry leaf helps with irregular or heavy bleeding while relaxing the uterus. Fragrine, the main component of raspberry leaf, tones the uterus. When the uterus is toned, it is more relaxed and it helps the blood flow smoothly while also reducing cramps.

Avocado:

Avocados tend to offer a good amount of healthy fats, while boosting progesterone. Stress and anxiety can lead to progesterone deficiency in women of childbearing years, which is often linked to the symptoms of premenstrual syndrome or PMS.

 

Rose Oil:

One of the best for aromatherapy oils for mood, hormone balancing, and easing the restful time of the moon cycle.

 

Banana:

Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping

Red Swiss Chard:

We often feel tired and depleted in the waning phase of our moon cycle. Consider eating more blood building foods to support you in replenishing your energy.  Blood building foods include red meat (organic and grass fed), fresh figs, red Swiss chard, beets, and cherries to name a few.

 

Protein:

Often during our cycles we feel a little tired, so be sure to keep up with your proteins, which are rich in vitamin B12, iron, and folic acid and essential for rebuilding blood and energy. For meat eaters, choose grass fed, organic and wild options.  For vegetarians, make sure you eat balanced unrefined proteins such as beans, whey protein, hemp protein, chia seeds, and quinoa. 

SUMMER SPINACH BISQUE

SUMMER SPINACH BISQUE

This creamy soup is a creative, dairy-free way to get more of this season's delicious green offerings in your diet. It's packed with spinach, broccoli, onion, coconut milk, and potato to produce a smooth, satisfying meal that is bursting with nutrients

Nutritional Yeast is a great source of B-12, which is especially important for vegans and vegetarians, and it provides a cheesy, nutty flavor. 

 

Dark green vegetables like spinach and broccoli are imperative to any balanced healthy diet. They are both great sources of folate, which is vital for a healthy neurological system, and Vitamin A, to support your skin, eyes, and immunity.

As an added bonus, the good fats from the coconut milk help by assisting in the absorption of the Vitamin A!  These medium-chain fats are also an excellent source of energy and help to make this recipe extra filling.  Check out the recipe below and get the most out of your summer greens!

TOMATO BASIL ZOODLES

TOMATO BASIL ZOODLES

Did you know that zucchini can make the perfect low-carb substitute for pasta?  These zucchini noodles, or "zoodles", topped with tomato sauce, fresh basil, chickpeas, and goat cheese will make you a veggie pasta believer!  Plus they're really easy and fun to make.  Kids love to help spiralize these, so don't be afraid to get creative with your kiddos in the kitchen.

There is so much delicious produce available this time of year.  Zucchini, in particular, is a great vegetable to take advantage of during the summer season.

It provides you with Vitamin C to nourish your skin and immune system, along with the carotenoids lutein and zeaxanthin which have potent anti-aging and eyesight benefits. 

The chickpeas and goat cheese provide this recipe with an extra boost of fiber and protein.  Fresh basil and tomato sauce bring it all together for a classic, fresh flavor.  Make this a new favorite this summer!

Recipe credit to Ailsa Cowell from Food to Feel Good.

SPRING DANDELION PESTO

SPRING DANDELION PESTO

Dandelion is one of the most potent cleansing greens during the spring, and how convenient that they are popping up all over the place. Be sure that you know the source and you don’t ingest any pesticides along with your greens. You can also find organic dandelion at the local health food store.

Dandelion greens are super rich in many nutrients, like calcium, iron, potassium, and Vitamins C, E, and K - among many other impressive compounds.

The flavonoids in dandelion greens support the removal of toxins from the liver, stimulate bile production to aid in digestion, and also act as a diuretic to cleanse and replenish the kidneys.

You can add this delicious pesto to anything - soba noodles, zoodles, quinoa, chicken, or even salmon.  Get creative and enjoy this nourishing gift of Spring.

BERRY VANILLA OVERNIGHT OATS

BERRY VANILLA OVERNIGHT OATS

Rolled oats have a wonderful, wholesome flavor and hardy texture.  They provide you with lots of complex carbohydrates, fiber, and even a little protein, so they're sure to satisfy.  Soak them in a bit of almond or coconut milk overnight and you’ll wake up to a delicious, healthy breakfast that is ready to grab-and-go. 

OATS CONTAIN LOTS OF BENEFICIAL MINERALS, LIKE SELENIUM, A POWERFUL ANTIOXIDANT THAT ALSO PLAYS A REALLY IMPORTANT ROLE IN THYROID HORMONE PRODUCTION.

Magnesium is another essential mineral found in oats, which is often deficient in the modern diet and vital for hundreds of metabolic reactions throughout the body.  Due to the carbohydrate-rich nature of oats, it’s really important to include some healthy fats with them in order to slow your body’s absorption of these sugars and disperse that energy over a longer period of time.  Almond butter is the perfect way to do that in these overnight oats, adding flavor and heart-healthy mono and poly-unsaturated fats. 

Berries are a great topping since they’re overflowing with antioxidants and fiber while adding just the right about of natural sweetness (low glycemic). Blackberries are especially rich in compounds called anthocyanins that have been found to have anticancer and anti-aging effects.

Get your recipe for easy Berry Vanilla Overnight Oats and have a happy morning!

BLISSFUL ROASTED BEET SALAD

 

BLISSFUL ROASTED GOLDEN BEET SALAD

Golden beets are a tasty, bright, addition to any meal and bring some major nutritional benefits along with them. They are slightly sweeter than red beets with a mellower flavor – not as much of an earthy bite. If you haven’t had them before, it’s definitely worth trying these sunny root vegetables for their delicious taste and satiating texture. They carry various spices well and work in a large variety of recipes, from juices, to stews, to salads.

Golden beets provide blood nourishing iron and Vitamin C, along with phytonutrients like lycopene, zeaxanthin, and beta-carotene.  

They’ve got some powerful antioxidant properties, helping to slow the process of aging and reduce the effects of stress, pollution, and toxins.  These sweet yellow beets are also a rich source of potassium, making them a super heart friendly food and a nice source of electrolytes. Another bonus, they encourage blood purification and liver detoxification, so they are a stellar addition to any cleansing program.

Here's a recipe for my easy Blissful Roasted Golden Beet Salad. Enjoy!

WHITE BEAN PESTO SALAD

White Bean and Pesto Salad

"Live. Love. Eat."

We have been loving this white been salad around here lately.   Cannellini beens (AKA white kidney beans) are full of great dietary fiber and super rich in minerals such as iron, magnesium, and potassium, while also a great source of protein.

We also love that these white kidney beans support the kidneys, the dominant organ of winter. White beens are hearty, tasty and just perfect with this delicious pesto tossed in. Serve over a bed of your favorite seared greens and you have yourself a great wintery warm salad.
 

This salad is the perfect side dish for any kind of meal, and can even be enjoyed as a mid-day snack!