SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

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

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.

HAPPY MEMORIAL DAY HUMMUS

No matter what your Memorial Day weekend plans are, this hummus is bound to be a hit with any crowd! 

Memorial Day weekend is usually spent basking in the healing summer sunshine. Whoever you decide to spend this holiday with, there will surely be a need for plenty of snacks to enjoy outdoors. This perfectly creamy and filling hummus is the ideal snack to dig in with everyone! 

Chickpeas are a great source of plant based protein. Matched with healthy fats from the oil, nutritious garlic, and loads of vitamin C from lemon, this hummus is the perfectly nourishing and yummy spread that everyone can relish. 

Be sure to take note of our special secret ingredient: chickpea water! This liquid, also known as aquafaba, is the upcoming trend especially in the vegan community. It is commonly used as a binder substitute for eggs in baking. It is the perfect ingredient to make this hummus as creamy as desired. 

No need to stress over what food to bring to your weekend get together! Look no further than this delicious dip that is sure to be a hit! 

LAVENDER LEMONADE {MONKFRUIT} MOCKTAIL

Not all summer drinks have to be filled with processed sugary sweeteners! Mix up your basic refreshers with this low-glycemic and delicious lavender infused mocktail! 

This drink utilizes the natural sweetness of monk fruit rather than refined sugar!

Fun fact: Monk fruit is about 300 times sweeter than normal cane sugar, but ZERO glycemic index – no negative effects on blood sugar. Monk fruit is a tropical melon that was first used by the Buddhist monks in the 13th century, hence the name. It's easy to use, just start slow as it is much sweeter than sugar.

You can find Monk fruit at your local health food store in a granular form (or on Amazon).

The natural sweetness from the monk fruit mixed with the tart lemons and soothing lavender creates a refreshingly perfect drink to enjoy during any summer activity! 

Savor this fresh cooling drink in the warm summer sun, or even add your favorite alcoholic beverage if you are in the mood for a sunshine pick-me-up! No matter how you decide to make it, this drink will not disappoint! 

THE ONE THING ALL WOMEN HAVE IN COMMON

FIND WHAT MAKES YOUR HEART SING AND CREATE YOUR OWN MUSIC

MAC ANDERSON

In the spirit of Mother's Day weekend I have a question for you:  When was the last time you were exhausted, overwhelmed, stressed out or totally fried?

(Raise your hand if it was just the other day!)

I talk to women (and men) everyday who feel like they are simply juggling too many things, doing too much, or trying to please too many people. Somedays, I too am one of those women. 

It's an epidemic of our time.

Most women (and men) have a very hard time carving out time for themselves: for downtime, for rest, for passion and play.

Mother's Day is a very interesting day for many of us. Some of us feel celebratory, some of us feel alone, some of us have lost our mothers, some of us have always wanted to become a mother. Some of us have lost a child. 

While I could write to you about all the gestures you could fashion for your mother this year, or all the recipes you could prepare for Mother's Day brunch, I feel I would be glossing over the pain, grief and even exhaustion that many of us feel.

Here's what I am more curious about this year:
 

HOW DO YOU 'MOTHER' YOURSELF THROUGH IT ALL?

While most of us (whether we are mothers or not) tend to take care of everyone else first – our families, our pets, our jobs, our friends – are you willing to dedicate some time just for YOU this Mother's Day (even if it feels uncomfortable and a tad selfish)?

... If you experience something challenging around Mother's Day, this is especially for you.
 

WHAT DO YOU NEED TO DO TO TAKE CARE OF YOURSELF?
 

Mothering ourselves can look like many, many things:

Taking a personal day
Saying "NO"
Taking long walks to smell the spring flowers
Getting body work done
Going on a retreat (Join Us HERE)
Napping
Getting your nails done
Asking for help
Forest bathing
Making your favorite food
Getting your house cleaned
Taking long aromatherapy baths
Buying fresh spring flowers for yourself
Drinking tea in a garden
Buying a new outfit
Going out on a girl's night
Creating art
Journaling
Meditation
Listening to your heart

...the list goes on.


Take a moment.  Contemplate.  Ask your heart and soul.  

WHAT CAN YOU DO FOR YOURSELF THIS MOTHER'S DAY? (DON'T BE SHY)
 

Just for fun I thought I would include my most favorite mother yourself meditation. This piece has touched me so deeply and brought me to tears over and over again these past 20 years or so.  Today, I am excited to share it with you! (click below to listen)

With warmest spring wishes for you and yours...

Photo by @the_sunkissed_kitchen

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

"THERE IS NOTHING BETTER THAN A GOOD FRIEND, UNLESS THAT FRIEND HAS CHOCOLATE"

Get ready of a little slice of guilt free heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  

If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  

Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!

*RECIPE INSPIRED BY FIT MITTEN KITCHEN

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

 

"SOUP IS THE CUISINE'S KINDEST COURSE"

Bone broth soups are my absolute favorite. They are so healing for the gut and microbiome, easy to digest, full of good fat, nutrients, veggies and the little squeeze of lemon in here really adds a nice spring flare. I eat mine for breakfast.

Some of the amazing healing qualities about bone broth can be found on my previous blog dedicated to it HERE

I keep a big pot of this in my fridge and it last me for a few good days.  Left overs?  Stick them in the freezer.  Your future self will thank you!!

KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

"MEET KALE. YOUR NEW FRIEND WITH BENEFITS"

Okay people!  You are not going to want to cruise past this one.  It takes about 10 minutes total to create this fantastic and delicious meal.  It is paleo, gluten free, dairy free and vegan (not always easy to please everyone!!)

If you know me, you know I throw me a handful of kale into most things, but I have to say that this one takes the cake (ask my son Ari - he LOVES this meal)

And Cappello’s:  A wonderful company found in the fridge or freezer section at most health food stores, with a few options in the grain free – paleo realm. For those of you who keep your refined carbs down to a minimum this is totally guilt free – all made fresh with almond flour. This meal is super high in protein, nutritionist approved and an awesome texture (for those of you who are pasta connoisseurs). 

If you can't find them near you, they do sell them on good ol' Amazon.com.

Be prepared to be in pesto pasta heaven and of course share your palate pleasures below in the comments (we love to hear how our recipes turn out).

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!