Happy Winter Solstice! Today is the darkest day and the longest night of the year in the Northern hemisphere. It is a time of pause and reflection; a time to clear space for a new year. What do you want to release? What do you want to create for yourself in the coming year?
This immunity shot recipe can be easily whipped up in a blender—no juicer required! Ginger contains antiviral and antioxidant compounds that can help fight viruses; the citrus fruits provide vitamin C, which balances the inflammatory response, and bioflavonoids, which have antiviral and antioxidant functions. Curcumin, an active compound in turmeric, can inhibit viral replication, as well as reduce the oxidative stress caused by viruses. Make a double batch of these immunity shots, pour them into small mason jars, cover with a lid, and keep in your fridge for a few days and drink as needed to support your immune system during cold and flu season!
A "detoxification diet" is actually something you can do everyday by incorporating certain foods into your diet. Think of it as an inclusion diet where the focus is to bring in a variety of detoxification-supporting foods each day. Kohlrabi is an excellent food to support detoxification! It is a cruciferous vegetable like broccoli, cabbage, radishes, and kale, and it's part of the Brassicaceae family of vegetables.
An Instant Pot is an electric pressure cooker, and it's a lot easier and safer to use than a stovetop pressure cooker. Once you've started using one, you'll wonder how you ever lived without it! Many Nourishing Meals members have asked me to do a video demonstrating how to use an Instant Pot in order to utilize the hundreds of Instant Pot recipes I have tagged in our membership section.
Chia pudding made with real food ingredients is a powerhouse of nutrients—especially important for growing, active children! This nut- and dairy-free pudding recipe is rich in polyphenols, protein, healthy fats, fiber, complex carbohydrates, calcium, and magnesium. In fact, one serving contains over 13 grams of protein, 29 grams of healthy fats, 31 grams of carbohydrates, 10 grams of fiber, and over 230mg of calcium! Chia seeds also have a high antioxidant activity due to their high levels of various polyphenols. Not only can this lower inflammation throughout the body by reducing free radicals, but polyphenols also act as pre-biotics in the gut, promoting the growth of beneficial bacteria!
Full body health begins with the little things we do every day. Did you know that incorporating fresh herbs and spices into your meals adds thousands of flavonoid compounds that benefit your health and the health of your microbiome? Flavonoids from plant foods have been found to possess antioxidant and anti-inflammatory properties, are protective against neuroinflammation and neurodegeneration, and help prevent a wide range of cancers. Fresh basil, cilantro, mint, parsley, rosemary, thyme garlic, turmeric, and ginger are herbs and spices that can easily be incorporated into your daily meals. Not only do these herbs brighten the flavors of the final dish, but they add an abundance of phytonutrients that reduce inflammation and prevent disease!
Honor your mothers and grandmothers by creating a nourishing meal with whole food ingredients this Mother's Day. Whether you are cooking breakfast, brunch, or a family dinner, I have some healthy gluten-free recipes to inspire you on this special day.
I absolutely love baking with buckwheat flour. It has a robust, earthy flavor and impressive nutritional profile. Paired with a high-quality raw cacao powder and extra virgin olive oil, you get a phytonutrient-rich healing dessert! Both buckwheat flour and cacao powder are rich sources of flavonoids and polyphenols. These compounds have numerous beneficial impacts on different systems in the body. Did you know that polyphenols interact with the gut microbiota and act as prebiotics for beneficial bacteria?
Today I am going to focus on how food sensitivities create a cascade of inflammation in the body and what you can do about it. The immune reaction to a virus or bacteria is the same response the body uses when reacting to a food. This is called a food hypersensitivity.
Panang curry is one of my favorite types of Thai curries. It is deeply flavored with spicy chili paste, hints of lime, and a nutty richness from the peanut butter. It is best to find a good quality panang curry paste for this recipe. Look for one at your local food co-op or health food store. Panang curry paste is typically made from Thai red chilies, shallots, lemongrass, garlic, coriander, galangal (Thai ginger), kaffir lime peel, cumin, and sea salt. If you would like more protein, feel free to add some cubed tofu, cooked chickpeas, or cubed halibut to the curry. If adding fish, add it when you add the broccoli and zucchini as it only takes a few minutes to cook.