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 the mothers, grandmothers, and nurturing figures in your life this Mother’s Day by creating a meal made with whole food ingredients and heartfelt intention. Whether you’re preparing breakfast in bed, a spring-inspired brunch, or a simple family dinner, I’ve gathered a collection of nourishing, gluten-free recipes to inspire you.

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?

There are three different ways food can create inflammation in the body. The first is eating foods that are inflammatory, such as fried foods, highly processed and packaged foods, foods that contain rancid oils and fats, and highly processed meat products. The second way is by consistently eating too many sugars and carbohydrates for your body. High blood sugar can create a cascade of inflammatory events. The third way food can trigger inflammation in the body is by consuming foods your immune system has been primed to react to, which is called a food sensitivity. A food or food group that may be healthy and anti-inflammatory for one person could be the source of a lot of damaging inflammatory chemicals for another person.

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.

What are digestive enzymes and how do they help improve gut health? Well, first of all, let's explain digestion. Digestion is simply the process in which our bodies break down food into smaller components that can be absorbed. You can't actually absorb protein, fat, and carbohydrates. These compounds must be broken down into their most basic forms so the body can absorb and utilize them. What happens when the process of digestion is compromised?

Black rice, also called purple rice or forbidden rice, is a relatively unknown superfood. It's packed with different compounds that promote gut health, reduce inflammation, and increase longevity. Black rice can be cooked on the stove the same way (and with the same water to rice ratios) that you would cook a pot of brown rice. You can also make black rice in your Instant Pot. Try adding black rice to your weekly meals—use it as a base for grain salads, serve it with curries or bean and vegetable stews, or serve it as a side dish along with baked wild salmon and steamed broccoli.

Going on a gluten-free and dairy-free diet doesn’t mean you need to give up your favorite foods, you just need to switch out the ingredients you are using! This gluten-free waffle recipe is easy enough to make as long as you have a few basic ingredients on hand. Try making a double batch on the weekend and freeze the extras to have on hand for quick breakfasts during the week. Children can use a toaster oven to reheat frozen waffles for breakfasts or after-school snacks. 

Making your own lacto-fermented hot sauce is a wonderful way to naturally preserve your hot pepper garden harvest! Once fermented, the hot sauce should last for about 9 to 12 months in your refrigerator. Use this tangy and spicy hot sauce to top scrambled eggs, stir-fries, soups, and all types of Thai food!

Did you know that buckwheat isn’t technically a grain, but a fruit seed? Despite being commonly grouped with cereal grains due to its similar culinary uses, buckwheat belongs to a completely different botanical family. It’s naturally gluten-free, nutrient-dense, and incredibly versatile—making it a favorite ingredient in whole foods and allergen-friendly kitchens. For over two decades, I’ve used raw, freshly ground buckwheat flour in my gluten-free baking recipes. It’s one of the secret ingredients that gives my baked goods their unique texture, mild flavor, and nutrient boost.