Beets in a smoothie? Yes—and when balanced with the right ingredients, the result is surprisingly delicious. The secret is using a small raw beet to avoid overpowering the flavor. Paired with dark sweet cherries, the color is stunning and the taste is vibrant and refreshing. One sip, and you’ll feel both grounded and uplifted. This smoothie is a beautiful addition to Phase 1 of the Elimination Diet. It’s also ideal during seasonal detoxification protocols or the postpartum period, when your body benefits from extra support in clearing excess hormones and metabolic waste. What makes this smoothie so powerful? It’s filled with whole-food compounds that support phase 2 liver detoxification, soothe inflammation, and bind to toxins for safe elimination.

This scrumptious gluten-free, grain-free, sugar-free, and dairy-free coffee cake recipe comes from Kelly Brozyna's new cookbook, Grain-Free Baked Goods and Desserts! It is one of those recipes that is nutritious enough to stand alone at breakfast time, though I prefer to serve it with a green smoothie! It is filled with cooked white beans, coconut flour, eggs, and a little honey and stevia!

This pumpkin cornbread recipe uses quinoa flour as part of the ingredients, though the overall cornbread flavors are not overpowered by quinoa's strong taste. Adding in a whole cup of pumpkin puree adds a touch of sweetness that creates balanced flavors and a wonderfully moist cornbread.

This luscious gluten-free, vegan apple pie uses a slightly different type of pie crust recipe. I first created this crust for a potato-pea samosa recipe. Everyone loved it so I decided to create it into an apple pie. The dough isn't your normal pastry dough because I don't use a saturated fat. Instead I use a mix of grapeseed oil, applesauce, ground chia seeds, and baking soda to create the flakiness.

This is a super simple recipe for making your own refined sugar-free, nut-free, gluten-free, dairy-free, soy-free candy. It has only two ingredients plus a little sea salt. It kind of reminds me of a Tootsie Roll but without all of the cell-damaging hydrogenated oils, genetically engineered corn syrup, artificial flavors, and sugar!

An anti-inflammatory diet isn’t about chasing superfoods or eliminating everything at once. It’s about shifting daily patterns so your body receives fewer inflammatory signals and more of what supports repair, balance, and resilience. Inflammation responds to repeated inputs—blood sugar swings, oxidative stress, immune activation, gut barrier disruption, and damaged fats—not isolated meals. Food choices work because they change the signaling environment cells live in every day. Research across metabolic, cardiovascular, neurological, and immune systems consistently shows that inflammation is shaped by what we do repeatedly over time. It’s long-term eating patterns, not quick dietary changes, that determine how inflamed or calm the body’s internal environment tends to be.

This simple gluten-free oatmeal cobbler is also refined sugar-free and vegan, though you can use butter if you like. I make it with Italian plums but you could use any variety of plum or pluot. It can also be made with peaches, blueberries, or blackberries. I've been dehydrating Italian plums like crazy lately. My children love to eat them as a snack in the winter. I keep filling up glass jars and storing them in the back of the pantry. Italian plums can also be halved, pitted, and frozen to use throughout the year.

Anyone remember those orange creamsicle popsicles we enjoyed as children? This frosty dairy-free smoothie captures those flavors and provides a host of nutrients and protein. I got the idea for this smoothie from one of our favorite restaurants, Thrive Cafe, in Seattle. Whenever we are in Seattle or driving through we make a stop there either to dine in or to get take-out for the road. It is a mostly raw, vegan, organic cafe with very reasonable prices. All of the to-go containers are biodegradable too!

Inflammation is regulated through specific biological pathways, many of which are directly influenced by the nutrients and phytochemicals we consume. Polyphenols influence the molecular switches that turn inflammatory genes up or down. Omega-3 fats influence cell membrane composition and the body’s production of compounds that help resolve inflammation. Fermentable fibers shape microbial metabolites that support immune balance. Antioxidants and flavonoids help buffer oxidative stress at the cellular level. Human intervention studies consistently show that when these compounds are consumed regularly, measurable changes occur—including reductions in circulating endotoxin (LPS), improvements in gut barrier integrity, lower oxidative stress, and shifts in inflammatory gene expression. Below are 14 of the most well-studied anti-inflammatory foods, each supported by human clinical research, that you can begin layering into meals regularly.

We've been experiencing a rather cold, rainy spring here in the pacific northwest so the other night I made a big pot of vegetarian chili. It would not have been complete without a batch of warm corn muffins. Our family enjoyed these so much that I decided to share them with you. I needed to make another batch yesterday just so I could get some photos.

Stocks or broths can be used in many different ways, well beyond soups. Homemade stock is far more nutritious than store-bought stock, even the organic brands. For one, commercial stocks, whether chicken or vegetable, use many different "natural" flavorings. What is a natural flavoring anyway?

This high-fiber vegan quinoa black bean chili is a nutrient-dense meal that’s perfect for weekend batch cooking. It makes a large pot—freeze portions for later and store the rest in individual containers for easy meals throughout the week. Quinoa adds plant-based protein, black beans provide fiber to support digestive and metabolic balance, and sweet potatoes contribute antioxidants and complex carbohydrates for steady energy. Serve with sliced avocado, a squeeze of lime, thinly sliced chili peppers, and plenty of fresh cilantro for a simple, satisfying bowl.

A few weeks ago, the night before Valentine's Day, my daughters asked me to make cupcakes and frosting to give out to their friends at school. I had an idea to make a healthy frosting using almond butter and coconut oil. Thinking that I needed to chill the frosting for a while before spreading it onto the cupcakes, I made it first. A few hours later I took it out of the refrigerator to whip up into what I thought would be this beautiful, light, and fluffy frosting. For a second it did look like that, and then the oil began separating.

These grain-free almond flour sugar cookies are lightly sweetened with maple sugar and perfect for holiday baking. The dough rolls and cuts easily into heart shapes—or any cookie cutter you choose for seasonal celebrations. The vibrant beet powder icing adds a naturally pink hue along with antioxidant-rich phytonutrients. Sprinkle with hemp seeds or crushed freeze-dried raspberries for simple, naturally colorful decorations.

This egg-free, dairy-free, gluten-free, and refined sugar-free banana chocolate chip flax bread is moist, tender, and naturally sweetened with ripe bananas. Ground flax adds structure and a boost of fiber, creating a soft crumb without the need for eggs. It makes a wonderful lunchbox addition or afterschool snack—especially when spread with almond butter and a drizzle of honey for a little extra nourishment.

Lacto-fermented vegetables are cultured vegetables. You've probably heard of sauerkraut, kim chi, and sour dill pickles, right? These are all forms of lacto-fermentation. Many people use whey as a starter but it is not necessary as long as you use enough salt. Making your own lacto-fermented vegetables is so easy that once you start you'll be hooked! Traditionally, lacto-fermentation was used to preserve the harvest and store vegetables for the winter. If you have a garden full of cabbage, cauliflower, beets, carrots, and green beans and don't know how to store them all, consider making a few batches of lacto-fermented vegetables. These veggies can be stored in your refrigerator for months....if they last that long!

This chipotle roasted cauliflower and onion recipe is a quick and easy low-carb side dish with a subtle smoky kick. As it roasts, the edges caramelize and turn golden, drawing out the natural sweetness of the vegetables. It pairs beautifully with roasted chicken or grass-fed beef, wild fish, crisp green salads, or a simple pot of cooked lentils or beans for a balanced, nourishing meal.

These black rice and salmon bowls combine wild salmon, crisp napa cabbage, cucumber, and cooked black rice with a vibrant orange miso dressing. Together they provide high-quality protein, omega-3–rich fats, antioxidant-rich complex carbohydrates, and fresh raw vegetables in one nutrient-dense meal. Meals structured this way tend to feel deeply satisfying. When protein, healthy fats, fiber, and complex carbohydrates are in balance, appetite naturally stabilizes and cravings diminish.

This spicy chickpea and spinach yellow curry comes together quickly, making it perfect for busy evenings when you want something warm, deeply satisfying, and plant-based on the table fast. Made with Thai yellow curry paste, it layers aromatic spices with creamy coconut milk for a dish that feels richly flavored yet simple to prepare. Chickpeas offer fiber and plant-based protein to help steady blood sugar and nourish beneficial gut microbes.

This turmeric latte begins with a simple spice paste that can be stored in the refrigerator for weeks, making it easy to prepare a golden cup anytime. Blooming the spices in fat deepens their flavor and helps your body better absorb turmeric’s beneficial compounds. The spices in this warming golden milk blend are known for calming inflammation, supporting digestion, promoting balanced blood sugar, and supplying antioxidant compounds that reduce oxidative stress in the body.

I have had a number of requests for slow cooker recipes. Thank you! You have inspired me to use my slow cooker more often in the last few weeks! It is so nice to simply add all of the ingredients to the pot, walk away, and come back hours later with a warm, hearty meal in front of you. I have a few new slow cooker recipes to share with you in the coming weeks (both meat and vegetarian).

This vibrant salad layers warming turmeric-roasted chickpeas with crisp watermelon radish and a creamy parsley-dill dressing for a meal built on anti-inflammatory foundations. Turmeric has been studied for its ability to help calm inflammation in the body, and pairing it with extra-virgin olive oil helps your body better absorb its beneficial compounds. Fresh parsley, dill, and lemon contribute antioxidant polyphenols and digestive support.

This bright cucumber-citrus smoothie brings together ingredients naturally rich in antioxidants and plant compounds studied for their role in supporting the body’s response to everyday oxidative stress. Fresh oranges and lime provide vitamin C along with citrus flavonoids such as hesperidin and eriocitrin—compounds associated with antioxidant activity and vascular support. Fresh ginger contributes gingerols, bioactive compounds studied for their role in supporting a healthy inflammatory response and aiding digestion.

Happy Winter Solstice, the darkest day of the year here in the northern hemisphere. As we were heading out to the beach today with the kids, my 6 year old said to me, "mama, that's weird, I thought today was supposed to be the darkest day of the year, but it's the sunniest!" Yes indeed, today was a beautiful day to spend at the beach playing on the warm, sunny rocks and exploring the trails. Also a good day to come home and bake gingerbread muffins to warm us up along with mugs full of hot spice tea!

My children have so much fun cutting out and decorating these lovely gluten-free Christmas cookies! This time of year takes me back to baking gingerbread and sugar cookies with my mother. My brothers and I would decorate dozens of cookies with beautiful colored sprinkles and bright white icing. I wanted to share that experience with my own children, only with a healthier, gluten-free version. This recipe uses coconut sugar as the main sweetener, along with a powdered coconut sugar icing.

When I’m making a special treat for our family or friends, I love using coconut sugar. Its rich, caramel-like flavor adds depth without being overly sweet, and best of all—it doesn’t come with the jittery, heart-palpitating effect that cane sugar can bring. This simple method for making powdered coconut sugar is perfect for icing cookies and cakes or replacing powdered sugar in any recipe. All you need is a good high-powered blender to transform granulated coconut sugar into a fine, fluffy powder that works beautifully in baking, glazes, and frostings.

For many of you Thanksgiving revolved around a turkey, right? You can make good use of the leftover bones and skin and create a nourishing bone broth. Stock made from leftover vegetable scraps and the bones of animals is extremely economical. Think of how much that box of organic chicken broth costs at your local grocery store? And think of the added flavors and strange ingredients in those store-bought stocks.

Okay, this smoothie doesn't look too green now does it? Berries and greens blended up equal brown. Although the color may not look too appetizing, the flavor is amazing! My 4-year old twin boys drink it with a straw. They now race to see who is done first. We hear "done" and then "done" and then "no, I was done first" and then "I'm not playing first game." Just so you all know, drinking your smoothie as fast as you can is not optimal for digestion.

I like to roast a whole, organic chicken about once per week for family meals. In the wintertime I will serve it with sautéed winter greens, such as kale and collards, a few spoonfuls of raw sauerkraut or cultured vegetables, and roasted root vegetables. In the springtime, I like to serve it with a light quinoa radish salad with fresh parsley, lemon, and chopped sorrel or napa cabbage. The next day I pull the meat off the bone and use it to make chicken salad, chicken pot pie, or toss it into soup.

If you're gathering with loved ones this holiday weekend and want to bring a treat that feels both indulgent and deeply nourishing, these flourless walnut brownies are a perfect fit. Rich, chocolatey, and satisfying, they’re made without any grains or flours—just whole walnuts and raw cacao powder as the base.

thought these grain-free, nut-free chocolate cupcakes with bright orange frosting looked especially festive for Halloween. You could even offer them to your children in exchange for their candy loot! Each year, my kids go trick-or-treating, then come home and joyfully give most of their candy away to the last of the evening’s visitors. Oh, the delight they feel in passing it on! Whatever candy remains goes next to their beds, because in the middle of the night the hungry Candy Gnome comes to whisk it away.

The days are getting shorter, colder, and busier! Having simple, nourishing meals ready to eat when you get home from work or school is so important. Now that the weather has changed, I've been using my slow cooker more often. This chicken curry recipe is so simple that I almost didn't post it! I've made it a number of times in the last few weeks; too many actually, because now my children are starting to complain!

Making your own gluten-free brown rice flour tortillas is so simple! With just a few ingredients you can make healthier tortillas at home. My recipe is egg-free and xanthan gum-free as well. I use a cast iron tortilla press to quickly press all of the tortillas, and then I cook them in a hot cast iron skillet on my stovetop. If you don't own a tortilla press you can roll the dough in between two pieces of parchment paper using a rolling pin. I've made so many versions of this recipe to try to figure out the best method for getting flexible tortillas.

Do you ever crave that rich, creamy taste of sour cream but are sensitive to dairy products? I created a very simple replacement for sour cream that can be dolloped over baked potatoes or yams, spooned over beans and rice, added to tacos, used to make a layered taco salad, or used to make no-bake "cheesecakes"!!

There’s something deeply symbolic about sipping a vibrant green juice at the start of a new year. It’s not just a beverage—it’s a reminder that each nourishing choice we make has the power to shift our energy, brighten our cells, and support the path back to wholeness. This is one of my favorite green juice recipes. It's mild, refreshing, and even kid-approved—my children absolutely love it. Try serving it in a beautiful glass with a stainless steel or glass straw to make the experience feel special. Whether you’re beginning a new healing protocol or simply adding more plant power to your day, this juice is a gentle and energizing way to begin.

This recipe creates a beautiful purple-hued sauce, reminiscent of sweet and sour sauce! In the summertime here in the Pacific Northwest we go around town and pick boxes full of fresh Italian plums. I pit and freeze many of them to use for sauces like this throughout the year. Use this sauce to dip nori rolls into or drizzle over sautéed vegetables and rice. We love it over grilled salmon too! If you can tolerate soy products, then replace the sea salt in this recipe with about 2 tablespoons of organic wheat-free tamari.

Serve this cheese-like dip with a platter of crackers and vegetables such as cauliflower florets, raw green beans, celery sticks, cucumber slices, and kohlrabi slices.

This mayo recipe is full of heart-healthy fats and potassium! Use as a spread for your favorite sandwich, or use to make a fish salad with leftover cooked salmon (or another type of cooked or canned fish).

This nourishing gratin recipe contains winter vegetables and a sauce made from raw dairy. Research has shown that raw milk from cow’s grazing on grasses, and dairy products made with it, contains higher levels of essential fatty acids, such as conjugated linoleic acid (CLA). Pasteurization decreases minerals and vitamin C, and makes the vitamin A in milk much harder to absorb because the protein that assists with its absorption in the intestines is destroyed during pasteurization process.