BONE BROTH {PALEO} RAMEN

BONE BROTH {PALEO} RAMEN

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

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.

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!

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).

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!!

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.

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!

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.

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!

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).

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!

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.

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!)
 

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

MELT IN YOUR MOUTH MATCHA-ROONS

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

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! 

{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! 

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! 

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.}

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. 

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!

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! 

DETOX DANDELION AVOCADO TOAST

Tired of your basic, boring avocado toast? Try incorporating some springtime flavors in your next batch of this classic snack! 

Dandelions greens, typically associated with spring, are a fantastic way to spice up any recipe!

With a slightly bitter taste and leafy texture, they add great flavor to any kind of meal. Combined with the satisfying crunch of radish and sharp essence of onion, these Spring veggies make the perfect avocado toast topping! 

Health Fact: Dandelion has been shown to improve liver function by removing toxins and reestablishing hydration and electrolyte balance. It also increases the release of bile. Dandelion contains essential fatty acids, antioxidants, and phytonutrients that all reduce inflammation throughout the body. This can relieve pain and swelling.

*You can get dandelion greens at your local health food store when they are in season, or pick them from your yard (be sure they are free from sprays and animal contaminants)

SPRING ASPARAGUS AND PEA POTAGE

Get in the spring spirit with this deliciously creamy and healthy soup! 

Asparagus, native to springtime, is the perfect vegetable to add to any springtime recipe! A good source of Vitamin K, fiber, and a natural diuretic, asparagus bring a delicious nutrient-dense flavor. 

Fun Fact: After eating asparagus, you may have noticed an informally dubbed "asparagus pee" smell in your urine. This is due to asparagusic acid from the stalks that digests to create a unique odor.

Asparagus emits a sulfurous odor similar to cooked cabbage. If you have never noticed this, don't be worried, you probably lack the gene to smell such odors, which is common in many humans (over 50%)!

Don't let this fun fact deter you from enjoying this delicious Spring veggie for all its flavor and health benefits! 

No matter your asparagus odor smelling abilities, this delicious and flavorful soup is sure to fill you up, and bring you right into the brightness Spring! 

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!!