When we talk about nutrient density, there’s one essential truth. You are not just what you eat…you are what you absorb.
Most of us assume that if we fill our plates with nutrient-dense foods, our bodies will automatically use them. But absorption isn’t automatic. Nutrient deficiencies can certainly stem from poor intake, but often more so from impaired digestion and absorption.
The gut is not just a passive tube—it’s an intricate, living system that determines whether your food becomes fuel, or simply passes through. Low stomach acid, insufficient digestive enzymes, dysbiosis, leaky gut, or chronic stress can all block the body’s ability to fully access the nutrients in food.
When we talk about nutrient density, there’s one essential truth. You are not just what you eat…you are what you absorb.
Most of us assume that if we fill our plates with nutrient-dense foods, our bodies will automatically use them. But absorption isn’t automatic. Nutrient deficiencies can certainly stem from poor intake, but often more so from impaired digestion and absorption.
The gut is not just a passive tube—it’s an intricate, living system that determines whether your food becomes fuel, or simply passes through. Low stomach acid, insufficient digestive enzymes, dysbiosis, leaky gut, or chronic stress can all block the body’s ability to fully access the nutrients in food.
I've got a delicious grain-free and gluten-free pie crust recipe to share with you today....just in time for holiday baking! Use it to make your favorite pumpkin pie, apple pie, berry pie, or chicken pot pie (pictured above). I've tested it with many different filling recipes and it works beautifully every time.
Cucumber Noodles with a Raw Pumpkin Seed Pesto Sauce (dairy-free, nut-free, grain-free)
If you’re savoring the last of your summer basil harvest, this vibrant pumpkin seed pesto is a beautiful way to celebrate it. Fresh, green, and bursting with flavor, this sauce captures the essence of the season—and can be frozen for a taste of summer sunshine in the colder months. We love tossing it with raw cucumber noodles for a refreshing meal, or spooning it over gluten-free pasta or baked wild salmon for a simple, nutrient-dense dinner.
If you’re savoring the last of your summer basil harvest, this vibrant pumpkin seed pesto is a beautiful way to celebrate it. Fresh, green, and bursting with flavor, this sauce captures the essence of the season—and can be frozen for a taste of summer sunshine in the colder months.
I love the thick and creamy richness of mayonnaise, especially tossed with steamed potatoes and chopped pickles, or thinly sliced cabbage for a summer picnic salad. Although we eat eggs, I prefer the flavor of egg-free mayo better. This recipe uses soaked cashews along with a few other ingredients. It has such an amazing consistency and flavor. I think it will remind you of traditional mayonnaise! I've been making a lot of cabbage and veggie slaws with it lately.
I love the thick and creamy richness of mayonnaise, especially tossed with steamed potatoes and chopped pickles, or thinly sliced cabbage for a summer picnic salad. Although we eat eggs, I prefer the flavor of egg-free mayo better. This recipe uses soaked cashews along with a few other ingredients. It has such an amazing consistency and flavor.
Protein is more than just fuel for building muscle—it’s the foundation for nearly every process in your body. From creating enzymes and hormones, to repairing tissues, to fueling detoxification and immune resilience, amino acids (the building blocks of protein) are essential for healing and long-term vitality. When paired with a healthy gut and balanced nervous system, high-quality protein supports your ability to absorb nutrients, generate energy, support detox pathways, and restore balance at a cellular level. Adequate protein ensures your body has the raw materials to create neurotransmitters, build immune cells, and produce ATP—the very energy currency that powers every function of life.
“We must be willing to let go of the life we planned so as to have the life that is waiting for us.” ~Joseph Campbell
The Power of Protein
Protein: The Foundation of Healing
Without enough protein, or without the ability to break it down into absorbable amino acids, your body can’t keep up with the constant work of renewal. Virtually every cell function, along with enzyme activity, many hormones, and detoxification pathways, depends on these building blocks.
Cellular Repair & Growth: Amino acids provide the raw materials your body uses to rebuild tissues, muscles, skin, and organs. Without them, repair slows, leaving you more vulnerable to injury and inflammation.
Detoxification: Specific amino acids—like glycine, cysteine, and glutamine—are essential for producing glutathione, a powerful antioxidant that binds toxins and helps make them water-soluble for excretion.
Immune Function: Antibodies and immune cells are made of protein. Inadequate protein weakens your defenses, making infections more frequent and healing slower.
Energy & ATP Production: Amino acids provide critical inputs for mitochondrial energy production—from supporting the Krebs cycle and carnitine synthesis (which helps shuttle fats into cells), to aiding in fast ATP regeneration through creatine. Without these inputs, energy production can slow, leaving you tired, foggy, and less able to heal.
Mood & Cognition: Neurotransmitters like serotonin, dopamine, and GABA are made from amino acids. Low intake or poor absorption can show up as anxiety, low mood, brain fog, or trouble sleeping.
Hormone Support: Several hormones, including insulin, growth hormone, and thyroid hormones, depend on amino acids for their production, signaling, or activation. Inadequate protein can disrupt hormonal balance, affecting everything from metabolism to mood.
Blood Sugar Balance: Protein slows the absorption of glucose, helping stabilize blood sugar and reduce insulin spikes. This steadiness curbs cravings, supports consistent energy, and protects against metabolic stress.
Muscle Preservation: Protein is essential for maintaining lean muscle mass, which protects mobility, metabolic health, and resilience as you age. Without enough, the body may break down muscle to meet repair demands.
Adequate protein isn’t just about meeting daily numbers—it’s about ensuring your body has the raw materials to run the chemistry of life. Give your body what it needs, and it knows exactly how to rebuild, restore, and protect you.
Choosing and Using High-Quality Protein
Not all protein sources are equal in their amino acid profiles or digestibility. Paying attention to both quality and your body’s signals makes all the difference.
Complete Amino Acids: Animal proteins (meat, fish, eggs, dairy) provide all essential amino acids in highly bioavailable and optimal ratios. This is one reason many people report improved energy and strength when reintroducing them after a period on a vegan diet.
Plant-Based Sources: Beans, lentils, quinoa, nuts, and seeds contain protein, though many plant sources are lower in one or more essential amino acids. Strategically combining foods throughout the day can help cover gaps, but some people still struggle to meet their needs with plants alone—while others thrive on well-planned plant-based diets.
Unique Needs: Genetics, age, stress, illness, and activity level can raise demand for specific amino acids. For example, branched-chain amino acids (BCAAs) support muscle recovery; glutamine becomes critical during illness or gut repair; and sulfur-containing amino acids (like methionine and cysteine, found in eggs and meat) are essential for glutathione production and detoxification.
Protein Powders & Amino Acids: Clean protein powders or free-form amino acid blends can help bridge gaps, especially during healing phases, for athletes, or if digestion is compromised.
Listen to Your Body: While the outdated RDA for protein is just 0.8 g/kg body weight, a more optimal range—especially for healing, aging, or active individuals—is 1.2 to 2.4 g/kg. Your own body gives the best feedback. Track how you feel in terms of energy, satiety, mental clarity, and muscle recovery.
Protein at Every Meal: Aim to include a source of protein with each meal and snack—whether that’s eggs at breakfast, salmon at lunch, beans in a soup, or seeds sprinkled on a salad. Spreading protein intake across the day helps maintain steady energy, supports muscle repair, and reduces cravings.
Plan Ahead: Building your meals around protein makes planning far easier. Start with a protein choice, then layer in colorful vegetables, healthy fats, and complex carbs. Using tools like our meal planning membership helps ensure your weekly menus consistently meet your protein needs without guesswork.
When you consistently nourish yourself with high-quality protein, you create a foundation for resilience, energy, and deep repair. Over time, balanced protein intake helps stabilize blood sugar, reduce cravings, and sustain energy throughout the day.
Protein is more than fuel for building muscle—it’s the foundation of nearly every healing and maintenance process in the body. Every cell contains protein, and nearly all enzymes and many hormones are made from it. Amino acids, the building blocks of protein, are essential for detoxification, waste removal, muscle repair, neurotransmitter production, and immune function. Without them, your body cannot properly regenerate or stay in balance.
When supported by a healthy gut and regulated nervous system, high-quality protein becomes one of the most powerful tools for restoring vitality. Adequate intake ensures your body has the raw materials to build immune cells, create neurotransmitters, and support energy metabolism.
Starting your day with enough protein is one of the simplest ways to transform your energy, focus, and mood. When breakfast is mostly carbs (toast, cereal, fruit juice), blood sugar rises quickly and then crashes mid-morning, leaving you tired, foggy, and craving sugar or caffeine. Instead, beginning your day with protein, healthy fats, and fiber slows digestion, keeps blood sugar balanced, and supports a healthy cortisol rhythm—helping you avoid the blood sugar roller coaster that drains your energy. Protein in the morning also provides the amino acids needed to make neurotransmitters like serotonin, dopamine, and GABA, which support focus, mood, and calm energy.
If you could make one dietary change to set yourself onto a new trajectory of health, it would be to consume a nutrient dense breakfast consisting of high-quality protein, fiber, and healthy fats. A nutrient-dense, high-protein and fiber-rich breakfast will help you curb cravings for foods you are working to stay away from, boost your metabolism, balance your blood sugar, help regulate your circadian rhythms, keep your mind sharp during the day, and increase satiety. Setting achievable goals that you can build upon sets you up for the most success as it gives your body and brain time to rewire. Dietary change quite literally creates new biochemistry in your body that takes time to get used to.
Take the guesswork out of what’s for dinner. With Nourishing Meals®, you’ll get access to over 1,800 nutrient-dense recipes and fully customizable meal planning tools that adapt to your unique dietary needs. Plan with ease, cook with confidence, and nourish your body—one meal at a time.
Tigernut Flour Apple Crisp (grain-free, nut-free, paleo, vegan)
I'm excited to be sharing this amazing apple crisp recipe with you today. It's made with prebiotic-rich tigernut flour, which is a healthy, grain-free, nut-free, gluten-free flour. Going on an elimination diet can be challenging sometimes, especially during the holidays and family gatherings where food plays such an integral role in the celebration. Having alternatives that are just as tasty as your old favorites can make it much easier to stick to your new diet.
I'm excited to be sharing this amazing apple crisp recipe with you today. It's made with prebiotic-rich tigernut flour, which is a healthy, grain-free, nut-free, gluten-free flour. Going on an elimination diet can be challenging sometimes, especially during the holidays and family gatherings where food plays such an integral role in the celebration. Having alternatives that are just as tasty as your old favorites can make it much easier to stick to your new diet.
These avocado brownies are fudgy, rich, and made with wholesome ingredients you can feel good about. Mashed avocado blends seamlessly into the batter, adding creaminess, healthy fats, and fiber. Finished with a silky chocolate–avocado frosting, they’re perfect for birthdays, potlucks, holiday gatherings, or a healthy afternoon treat at home.
Start your day with a protein-packed skillet that’s full of flavor and color. Elk is a lean wild game meat rich in essential amino acids, iron, and zinc—nutrients that help build strength and vitality. If you don’t have ground elk on hand, ground beef, turkey, or chicken work beautifully too. Quick and easy to prepare, this one-pan meal is perfect for any day of the week. My teenagers especially love it served with sliced avocado and a sprinkle of raw cheddar cheese.
Healthy Rainbow Vegetable Salad with Turmeric Roasted Chickpeas
If you have children and are in need of some inspiration on getting them to love their veggies, then this kid-friendly recipe is for you. I'm visiting my family in Wisconsin now. My children love to play with my brother's four children who are all in a similar age range as my children. My children love their vegetables, but my brother's children are a little more hesitant to have a gigantic pile of raw vegetables on their plates. My oldest niece is the most adventuresome when it comes to new vegetables; she always asks what I'm eating and wants to try it.
If you have children and are in need of some inspiration on getting them to love their veggies, then this kid-friendly recipe is for you. I'm visiting my family in Wisconsin now. My children love to play with my brother's four children who are all in a similar age range as my children.
It's summer! Time to break out the ice cream maker and whip up some dairy-free ice cream—plus, it's cherry season right now. This coconut-milk-based ice cream is a perfect way to indulge in both antioxidant-rich cherries and dark chocolate. Serve it as a sweet treat after dinner, or a healthy mid-afternoon snack for your kids. This cherry chocolate chunk ice cream comes from my first book, The Whole Life Nutrition Cookbook.
It's summer! Time to break out the ice cream maker and whip up some dairy-free ice cream—plus, it's cherry season right now. This coconut-milk-based ice cream is a perfect way to indulge in both antioxidant-rich cherries and dark chocolate.
A fresh, protein-rich salad with creamy avocado, crunchy celery, and a touch of mayo, all tucked into crisp butter lettuce leaves for the perfect hand-held wrap. This recipe comes together in minutes, making it an easy choice for lunch or a light dinner. It’s always a hit in my house, in fact, you may want to double the batch!
The Power of Protein for Healing, Energy, and Longevity
Protein is more than fuel for building muscle—it’s the foundation of nearly every healing and maintenance process in the body. Every cell contains protein, and nearly all enzymes and many hormones are made from it. Amino acids, the building blocks of protein, are essential for detoxification, waste removal, muscle repair, neurotransmitter production, and immune function. Without them, your body cannot properly regenerate or stay in balance.
When supported by a healthy gut and regulated nervous system, high-quality protein becomes one of the most powerful tools for restoring vitality. Adequate intake ensures your body has the raw materials to build immune cells, create neurotransmitters, and support energy metabolism.
Protein is more than fuel for building muscle—it’s the foundation of nearly every healing and maintenance process in the body. Every cell contains protein, and nearly all enzymes and many hormones are made from it. Amino acids, the building blocks of protein, are essential for detoxification, waste removal, muscle repair, neurotransmitter production, and immune function. Without them, your body cannot properly regenerate or stay in balance.
When supported by a healthy gut and regulated nervous system, high-quality protein becomes one of the most powerful tools for restoring vitality. Adequate intake ensures your body has the raw materials to build immune cells, create neurotransmitters, and support energy metabolism.
If you're navigating an elimination diet and looking for simple, satisfying meals the whole family will love, these garlic-herb turkey burgers are a staple worth keeping on repeat. They're quick to prepare, deeply nourishing, and easy to pair with a variety of vegetables for a balanced, anti-inflammatory meal. I often make turkey burgers once a week—especially during warmer months when lighter, grill-friendly meals feel just right. We love wrapping them in crisp lettuce leaves or tender napa cabbage instead of buns.
If you're navigating an elimination diet and looking for simple, satisfying meals the whole family will love, these garlic-herb turkey burgers are a staple worth keeping on repeat. They're quick to prepare, deeply nourishing, and easy to pair with a variety of vegetables for a balanced, anti-inflammatory meal. I often make turkey burgers once a week—especially during warmer months when lighter, grill-friendly meals feel just right. We love wrapping them in crisp lettuce leaves or tender napa cabbage instead of buns.
Think of this as a functional food bowl that also feels like a treat. With 38 grams of protein, 13 grams of fiber, 300 mg of calcium, and over 200 mg of magnesium per serving, this breakfast supports muscle repair, gut health, and a calm nervous system. The blueberries and blackberries, fresh from my yard, burst with flavor and antioxidants, and the toasted pumpkin seeds lend a nutty crunch that ties it all together. For variety, try swapping in strawberries or raspberries. It’s endlessly adaptable to what’s in season.
Starting your day with enough protein is one of the simplest ways to transform your energy, focus, and mood. When breakfast is mostly carbs (toast, cereal, fruit juice), blood sugar rises quickly and then crashes mid-morning, leaving you tired, foggy, and craving sugar or caffeine. Instead, beginning your day with protein, healthy fats, and fiber slows digestion, keeps blood sugar balanced, and supports a healthy cortisol rhythm—helping you avoid the blood sugar roller coaster that drains your energy. Protein in the morning also provides the amino acids needed to make neurotransmitters like serotonin, dopamine, and GABA, which support focus, mood, and calm energy.
Starting your day with enough protein is one of the simplest ways to transform your energy, focus, and mood. When breakfast is mostly carbs (toast, cereal, fruit juice), blood sugar rises quickly and then crashes mid-morning, leaving you tired, foggy, and craving sugar or caffeine. Instead, beginning your day with protein, healthy fats, and fiber slows digestion, keeps blood sugar balanced, and supports a healthy cortisol rhythm—helping you avoid the blood sugar roller coaster that drains your energy. Protein in the morning also provides the amino acids needed to make neurotransmitters like serotonin, dopamine, and GABA, which support focus, mood, and calm energy.
Frittatas are just about one of the easiest, nutrient-dense meals you can make....and they can be whipped up in minutes! Serve a frittata for breakfast, lunch, or dinner. I frequently make frittatas to use up the odd bits of leftovers or random veggies in the fridge. I love using leftover salmon and roasted potatoes in a frittata. Green onions, chives, sausages, red bell peppers, yellow or red onions, olives, zucchini, basil, and broccoli are also wonderful ingredients to add to your frittata!
Frittatas are just about one of the easiest, nutrient-dense meals you can make....and they can be whipped up in minutes! Serve a frittata for breakfast, lunch, or dinner. I frequently make frittatas to use up the odd bits of leftovers or random veggies in the fridge. I love using leftover salmon and roasted potatoes in a frittata. Green onions, chives, sausages, red bell peppers, yellow or red onions, olives, zucchini, basil, and broccoli are also wonderful ingredients to add to your frittata!
Start your morning with a skillet full of greens and perfectly cooked eggs for a breakfast that is both energizing and deeply satisfying. This simple dish delivers a powerhouse of protein, fiber, and antioxidants—everything you need to stay fueled and focused through the morning. Serve with sliced avocado, broccoli sprouts, and a handful of fresh berries for a balanced, colorful plate that supports blood sugar balance, hormone health, and mental clarity. It’s one of the quickest ways to get half your plate filled with veggies before the day begins.
Yay for gluten-free carrot cake muffins! I call these healthy little treats muffins, but once frosted they sure seem like cupcakes to me. They are packed full of carrot-goodness, as well as being very moist and light, even without the eggs. What a perfect treat for Mother's day or a Springtime gathering!
Yay for gluten-free carrot cake muffins! I call these healthy little treats muffins, but once frosted they sure seem like cupcakes to me. They are packed full of carrot-goodness, as well as being very moist and light, even without the eggs. What a perfect treat for Mother's day or a Springtime gathering!
Are you in the process of removing dairy from your diet and searching for a rich, creamy alternative to swirl into your morning beverage? This simple cashew-based creamer might be just what your body and taste buds have been craving. While I don’t personally drink coffee, I love adding this luscious cashew creamer to my turmeric-ginger spice tea, dandelion root chai, roasted dandelion root tea, and matcha lattes. It blends beautifully into warm drinks without overpowering them—unlike coconut milk or cream, which can sometimes have too strong a flavor for delicate herbal beverages.
Are you in the process of removing dairy from your diet and searching for a rich, creamy alternative to swirl into your morning beverage? This simple cashew-based creamer might be just what your body and taste buds have been craving. While I don’t personally drink coffee, I love adding this luscious cashew creamer to my turmeric-ginger spice tea, dandelion root chai, roasted dandelion root tea, and matcha lattes. It blends beautifully into warm drinks without overpowering them—unlike coconut milk or cream, which can sometimes have too strong a flavor for delicate herbal beverages.
Spring is finally here! I just want to soak up each and every moment of sunshine we have, as it's been a particularly dark and rainy last couple of months. This healthy gluten-free lemon poppy seed cake will surely brighten any day! Serve it for Easter brunch or as part of a Mother's day breakfast. It's not particularly sweet, but definitely bursting with lemony flavors. It's quite easy to make and free of many of the common allergens, except eggs. The lemon-honey glaze on top seals in moisture and adds even more lemony flavor.
Spring is finally here! I just want to soak up each and every moment of sunshine we have, as it's been a particularly dark and rainy last couple of months. This healthy gluten-free lemon poppy seed cake will surely brighten any day! Serve it for Easter brunch or as part of a Mother's day breakfast. It's not particularly sweet, but definitely bursting with lemony flavors. It's quite easy to make and free of many of the common allergens, except eggs. The lemon-honey glaze on top seals in moisture and adds even more lemony flavor.
Spicy Slow Cooked Beef Stuffed Sweet Potatoes with Avocado-Cilantro Cream
I really love being able to toss ingredients into my slow cooker in the morning in order to have a meal ready to go later in the day, don't you? There's just so much less stress, and I feel so organized, with a clean kitchen going into dinnertime! This recipe for tomato-free, paleo slow cooked beef can be used in a multitude of ways. If you don't want to stuff it into baked sweet potatoes then you could use it as a taco filling for corn tortillas, Brown Rice Flour Tortillas, or simply served with sautéed kale and cabbage!
I really love being able to toss ingredients into my slow cooker in the morning in order to have a meal ready to go later in the day, don't you? There's just so much less stress, and I feel so organized, with a clean kitchen going into dinnertime! This recipe for tomato-free, paleo slow cooked beef can be used in a multitude of ways. If you don't want to stuff it into baked sweet potatoes then you could use it as a taco filling for corn tortillas, Brown Rice Flour Tortillas, or simply served with sautéed kale and cabbage!
I have a very fun recipe for you today—one that your children will love to help make......gluten-free bagels! I've been making these ever since my oldest daughter asked me to create a gluten-free bagel recipe, about four years ago. I had just published the first edition of the Nourishing Meals Cookbook (2012), which contained plenty of amazing gluten-free and vegan bread recipes, but no bagel recipe! She encouraged me to test out my breadstick and bread recipes in bagel form and they worked great. We've had fun making these together to send with her on school camping trips throughout the years.
I have a very fun recipe for you today—one that your children will love to help make......gluten-free bagels! I've been making these ever since my oldest daughter asked me to create a gluten-free bagel recipe, about four years ago. I had just published the first edition of the Nourishing Meals Cookbook (2012), which contained plenty of amazing gluten-free and vegan bread recipes, but no bagel recipe! She encouraged me to test out my breadstick and bread recipes in bagel form and they worked great. We've had fun making these together to send with her on school camping trips throughout the years.
Learn how to make the most delicious, anti-inflammatory turmeric-ginger broth—one that not only warms your body, but soothes your nervous system and stimulates healthy digestion from the inside out. I love adding chopped fresh turmeric to chicken soup, but this recipe takes the turmeric content and bioavailability to a whole new level. I’ve created a richly nourishing broth that uses both fresh turmeric and dried, powdered turmeric, layered with warming ginger, healing aromatics, and nourishing fat to support your body’s healing pathways on every level. This isn’t just soup—it’s liquid gold for your gut, immune system, and soul.
Learn how to make the most delicious, anti-inflammatory turmeric-ginger broth—one that not only warms your body, but soothes your nervous system and stimulates healthy digestion from the inside out. I love adding chopped fresh turmeric to chicken soup, but this recipe takes the turmeric content and bioavailability to a whole new level. I’ve created a richly nourishing broth that uses both fresh turmeric and dried, powdered turmeric, layered with warming ginger, healing aromatics, and nourishing fat to support your body’s healing pathways on every level. This isn’t just soup—it’s liquid gold for your gut, immune system, and soul.
This flavorful green soup uses simple ingredients to create a nourishing meal that can help support natural detoxification. It is designed for Phase 1 of our Elimination Diet, but of course is a wonderful addition to your weekly meal planning even if you are not on the elimination diet! The Elimination Diet is not a diet that tells you what is good for you and what is not. It is a process that helps you discover what foods work best for you. We are all unique. There is no one way of eating or one perfect diet that is right for everyone. Even Hippocrates noticed this well over 2000 years ago.
This flavorful green soup uses simple ingredients to create a nourishing meal that can help support natural detoxification. It is designed for Phase 1 of our Elimination Diet, but of course is a wonderful addition to your weekly meal planning even if you are not on the elimination diet! The Elimination Diet is not a diet that tells you what is good for you and what is not. It is a process that helps you discover what foods work best for you. We are all unique. There is no one way of eating or one perfect diet that is right for everyone. Even Hippocrates noticed this well over 2000 years ago.
I've got an easy, nourishing main dish recipe for you today! These Nightshade-Free Chicken Tacos are super easy to prepare and perfect if you are following an elimination diet, nightshade-free diet, or another special diet such as an autoimmune diet. My children also love this recipe! The chicken taco filling is cooked in a slow-cooker making the prep time less than 10 minutes. I like to serve the taco filling with my Plantain Tortillas (pictured here) or my gluten-free brown rice flour tortillas. The filling is also wonderful served inside of a baked half of a kabocha or delicata squash, topped with greens and sprouts of course!
I've got an easy, nourishing main dish recipe for you today! These Nightshade-Free Chicken Tacos are super easy to prepare and perfect if you are following an elimination diet, nightshade-free diet, or another special diet such as an autoimmune diet. My children also love this recipe! The chicken taco filling is cooked in a slow-cooker making the prep time less than 10 minutes. I like to serve the taco filling with my Plantain Tortillas (pictured here) or my gluten-free brown rice flour tortillas. The filling is also wonderful served inside of a baked half of a kabocha or delicata squash, topped with greens and sprouts of course!
Raw Cranberry Sauce ~ So Easy! (vegan, sugar-free)
If you are looking for an extremely easy and super nutritious cranberry sauce recipe, then I have just the thing! I've been making this raw cranberry sauce recipe for a few years and I've shared it on Instagram and Facebook, but never seem to get around to getting it up on my blog....until now!
If you are looking for an extremely easy and super nutritious cranberry sauce recipe, then I have just the thing! I've been making this raw cranberry sauce recipe for a few years and I've shared it on Instagram and Facebook, but never seem to get around to getting it up on my blog....until now!
Autumn Detox Salad with Creamy Ginger-Cilantro Dressing (vegan)
Sometimes when the weather cools it is easy to get into the habit of eating more dense, cooked foods. For some people this is just what they need. But for others, a balance between raw and cooked is best. We each are unique, and so should be our diets. This colorful and nutrient-dense salad provides some key ingredients to support healthy detoxification. The dressing is delicious and can be used as a dip for raw veggies or used to top your favorite salads! I've even used it to top steamed vegetables! In functional medicine, detoxification is often considered "biotransformation" because our bodies will transform harmful substances into less harmful substances and then excrete them from the body.
Sometimes when the weather cools it is easy to get into the habit of eating more dense, cooked foods. For some people this is just what they need. But for others, a balance between raw and cooked is best. We each are unique, and so should be our diets. This colorful and nutrient-dense salad provides some key ingredients to support healthy detoxification. The dressing is delicious and can be used as a dip for raw veggies or used to top your favorite salads! I've even used it to top steamed vegetables! In functional medicine, detoxification is often considered "biotransformation" because our bodies will transform harmful substances into less harmful substances and then excrete them from the body.
Gluten-Free Shortbread Cookies (egg-free, refined sugar-free)
Happy fall! I have a delicious gluten-free shortbread cookie recipe for you today! I recently became friends with a new family that came to our school. I began to talk this beautiful mama a few weeks ago at a birthday party and we could not stop talking about food! As it turns out she cooks just like I do, and creates many of her own recipes....all gluten-free, dairy-free, and refined sugar-free! She gave me a loose recipe for these shortbread cookies. I then tested it to create a recipe someone else could follow. I'm so grateful for this recipe as it can be used in so many ways!
Happy fall! I have a delicious gluten-free shortbread cookie recipe for you today! I recently became friends with a new family that came to our school. I began to talk this beautiful mama a few weeks ago at a birthday party and we could not stop talking about food!
It's not easy coming up with a whole food-based frosting that is as nutritious as it is tasty, but way back in 2010 I came up a sweet potato icing recipe based off of the ingredients I was using in the liquids for this Buckwheat Cinnamon Roll Recipe. I've made a number of different variations on this theme and included some in my cookbooks. I have even made this into a chocolate sweet potato frosting!
It's not easy coming up with a whole food-based frosting that is as nutritious as it is tasty, but way back in 2010 I came up a sweet potato icing recipe based off of the ingredients I was using in the liquids for this Buckwheat Cinnamon Roll Recipe.
Easy One-Pan Oven Roasted Chicken with Potatoes and Carrots
Weeknights can be full, and sometimes the last thing we want to do is figure out what to cook for dinner. That’s why I love sharing simple, wholesome meals like this one—because nourishment doesn’t have to be complicated. This one-pan roasted chicken with potatoes and carrots is one of my favorite fallback meals when life feels especially full. It’s deeply satisfying, easy to prep, and gives you that cozy, comfort-food feeling with just a few whole-food ingredients. Did you know that potatoes—especially the purple and red varieties—contain antioxidant levels comparable to dark cherries and berries? They’re rich in phenols, carotenoids, flavonoids, and anthocyanins, all of which help calm inflammation and protect cellular health.
Weeknights can be full, and sometimes the last thing we want to do is figure out what to cook for dinner. That’s why I love sharing simple, wholesome meals like this one—because nourishment doesn’t have to be complicated. This one-pan roasted chicken with potatoes and carrots is one of my favorite fallback meals when life feels especially full. It’s deeply satisfying, easy to prep, and gives you that cozy, comfort-food feeling with just a few whole-food ingredients. Did you know that potatoes—especially the purple and red varieties—contain antioxidant levels comparable to dark cherries and berries? They’re rich in phenols, carotenoids, flavonoids, and anthocyanins, all of which help calm inflammation and protect cellular health.
Today I wanted to share a recipe from my Nourishing Meals cookbook with you—another kneadable gluten-free bread! Creating a recipe for kneadable gluten-free (and xanthan gum-free) bread took me years and years to develop. I still remember walking into my oldest daughter’s first week of preschool. The smell of freshly baked spelt rolls wafting throughout the house like a sweet perfume pervades my memory. My daughter took great care in carefully kneading each ball of dough into the shapes of her desire. The warm rolls were always served with raw honey and butter. All week she looked forward to bread day.
Today I wanted to share a recipe from my Nourishing Meals cookbook with you—another kneadable gluten-free bread! Creating a recipe for kneadable gluten-free (and xanthan gum-free) bread took me years and years to develop. I still remember walking into my oldest daughter’s first week of preschool. The smell of freshly baked spelt rolls wafting throughout the house like a sweet perfume pervades my memory. My daughter took great care in carefully kneading each ball of dough into the shapes of her desire. The warm rolls were always served with raw honey and butter. All week she looked forward to bread day.
What do you have to be thankful for? Family, friends, a warm house, a cozy fire, delicious food? There is so much to be grateful for; just stop and think about it for a minute.
This morning I slept in until 10am! Now that is something to be grateful for. The babies woke up quite a bit last night leaving me quite sleep deprived early this morning. Tom took all the kids downstairs, and, with the shades wide open and the sun shining in, I slept for an extra 2 1/2 hours!
What do you have to be thankful for? Family, friends, a warm house, a cozy fire, delicious food? There is so much to be grateful for; just stop and think about it for a minute.
Maple Roasted Yams with Pecans and Dried Cranberries
This recipe will be a delicious addition to your next holiday feast. If you do not have a sensitivity to dairy, then try replacing the olive oil with organic butter.
This dairy-free and refined sugar-free vegan buttercream frosting is not overly sweet and perfect for frosting a layered cake or a dozen cupcakes! To make it pink, add in one tablespoon of organic beet juice powder. I also like to add 5 to 6 drops of lemon essential oil to brighten the flavors.
I created this recipe very late the night before one Thanksgiving. It was perfect for our large gathering of 20 plus gluten-free friends. They all enjoyed it and I am sure you will too. You can vary the ingredients in the filling. Try replacing the cranberries with dried cherries and the almonds with hazelnuts or cashews. The filling is dark and rich and not very sweet. If you would like a sweeter filling, then add a few more tablespoons of maple syrup.
Phase 1 is the most restricted and difficult phase of the diet so it is helpful to have more ideas. The green apple salad dressing recipe below is a creation of mine but some of the other ideas and recipes here come from a good friend who recently did the diet.
Phase 1 is the most restricted and difficult phase of the diet so it is helpful to have more ideas. The green apple salad dressing recipe below is a creation of mine but some of the other ideas and recipes here come from a good friend who recently did the diet.
I know I have been a bit absent here lately. Life is busy with projects, walks outside, and the never ending mountain of laundry! A simple little cake seems to be in order tonight. The original recipe comes from The Waldorf Kindergarten Snack Book. This lovely little book is filled with all kinds of nutritious, wholesome snacks. Although many of the recipes omit sugar and eggs, they do contain gluten.
I know I have been a bit absent here lately. Life is busy with projects, walks outside, and the never ending mountain of laundry! A simple little cake seems to be in order tonight. The original recipe comes from The Waldorf Kindergarten Snack Book. This lovely little book is filled with all kinds of nutritious, wholesome snacks. Although many of the recipes omit sugar and eggs, they do contain gluten.
The other night Tom began preparing dinner by making his favorite Quinoa Black Bean Salad. I usually like to serve it along side some steamed winter squash for a light meal. However, it was quite chilly out and I was craving something a little denser, with more salt, spice, and fat! I had a picture in my mind of what I wanted. I always try to keep ingredients stocked in my pantry so I can create a recipe on a whim, and luckily I had everything I needed for my new, inspired recipe!
The other night Tom began preparing dinner by making his favorite Quinoa Black Bean Salad. I usually like to serve it along side some steamed winter squash for a light meal.
