Meal planning is one of the most powerful steps you can take toward reclaiming your health and well-being. Without a plan in place, it becomes easy to fall back into known habits and routines. Each new meal you prepare begins to create a foundation for lasting health, shaping your future self. Whether you plan every meal in advance or leave space for spontaneity, having some sort of plan in place reduces stress, minimizes reliance on processed and inflammatory foods, and allows you to stay aligned with your health goals. This simple yet transformative practice allows you to shift gradually, stacking small, sustainable changes that ultimately lead to profound shifts in how you feel and function. Meal planning can sometimes feel overwhelming, but with a little strategy, you can create delicious, well-balanced meals starting with ingredients you already have.

Autoimmune diseases are on the rise, affecting millions of people worldwide and leaving many struggling with unexplained symptoms, chronic pain, and fatigue. While genetics play a role, emerging research highlights the profound influence of environmental factors—especially diet—on the development and progression of autoimmunity. The foods we eat can either calm inflammation and support immune balance or trigger immune overactivity, leading the body to mistakenly attack its own tissues. This means that every meal is either contributing to healing or fueling disease. The connection between food and autoimmunity is powerful, and for those suffering from conditions like Hashimoto’s, rheumatoid arthritis, lupus, or inflammatory bowel disease, dietary changes can be life-changing.

Here is a vegan alternative to the traditional Thanksgiving turkey....a casserole with the flavors of Turkey. Poultry seasoning, sage, shallots, beans, squash, and apples all slowly cooked to perfection in the oven. The vegetable stock and arrowroot provide a thick sauce that holds the flavors. Served over wild rice and topped with a cranberry sauce, and you have nourishing meat-free Thanksgiving main dish!

Today I'm excited to share with you my Pear Pomegranate Salad recipe with Orange Vinaigrette. This delicious antioxidant-rich salad recipe would be a lovely addition to this coming "Giving Thanks" day. The orange-cinnamon dressing pairs perfectly with the crunchy pomegranate, sweet pears, and toasted pecans!

Pomegranates are my children's favorite fruit to eat as of late! Well that and those delightful little satsuma mandarins. Even my twin toddler boys can eat a whole, large pomegranate themselves. In fact, they love this salad, dressing, greens and all!

Today I will be serving up a main course alternative to the traditional T-day turkey. This salmon recipe is one of my children's favorites. They just love it!

I like to serve it with my Cranberry Orange Sauce. Pictured here, it is also served with a quick red quinoa pilaf I like to make.

Cranberries are one of my favorite fruits. Blame it on growing up in Wisconsin, or maybe their tart and tangy nature, or beautiful ruby color. Whatever the case may be, I love cranberries!

I thought you might enjoy this thick and creamy dairy-free dip recipe for your upcoming holiday gatherings. It would make a great appetizer! In this recipe I use a fresh jalapeño pepper and cayenne pepper for a very spicy dip, but below the recipe I have a variation for a non-spicy herbed version.

The Mediterranean diet has gained global recognition as one of the healthiest eating patterns, consistently ranked among the best diets for overall health, longevity, and disease prevention. Rooted in the traditional cuisines of countries bordering the Mediterranean Sea—such as Greece, Italy, and Spain—this diet emphasizes whole, nutrient-dense foods, including fresh fruits and vegetables, whole grains, legumes, nuts, seeds, lean proteins, and heart-healthy fats like extra virgin olive oil. Decades of research have shown that the Mediterranean diet is linked to a lower risk of chronic diseases, including heart disease, type 2 diabetes, and cognitive decline. Its anti-inflammatory and antioxidant-rich food choices help protect against oxidative stress, support brain function, and promote gut health. 

The clean eating diet offers a simple, sustainable approach to nutrition that prioritizes real, whole foods and encourages a deeper awareness of what you’re putting into your body. Whether you’re aiming to reduce inflammation, maintain a healthy weight, improve digestion, or simply feel more energized, adopting a clean eating lifestyle can help you reach your goals. And the best part? It’s not about strict dieting, calorie counting, or deprivation—it’s about making conscious food choices that support your overall well-being. This guide will break down the fundamentals of clean eating and provide practical, easy-to-follow tips to help you transition seamlessly into a healthier way of living.

Here is a simple recipe for a raw kale slaw. It is very quick to prepare but actually tastes best about 12 to 24 hours after preparing. The dressing is spicy, not the burn-your-mouth type of spiciness, but hot.

Disclaimer: my kids won't eat this!

Here is a yummy recipe I created a few weeks ago for gluten-free fish sticks using halibut. This is one of my super-quick-and-easy meals! I use shredded coconut for the breading and a unique slurry to dip them in....you'll see in my recipe below. I also like to serve these with a Thai Peanut Dipping Sauce (recipe to follow).

I find these fish sticks very filling and only eat about 2 or 3 before I am done. I like to serve them with plenty of fresh, organic greens. I usually just drizzle some of the peanut dipping sauce over the greens for a dressing.

Food is powerful medicine for anti-aging and disease prevention because it directly influences cellular pathways that regulate health and longevity. Nutrient-dense foods provide bioactive compounds that reduce oxidative stress, inflammation, and metabolic dysfunction—key drivers of aging. Polyphenols and omega-3s activate sirtuins and AMPK, enhancing cellular repair and autophagy. Phytonutrients also combat DNA damage and epigenetic aging, helping to extend both lifespan and healthspan while reducing the risk of chronic disease.

This easy quinoa pilaf is flavored with curry, cardamom, and turmeric. The almonds, currants, carrots, and kale bring color, flavor, crunch, and plenty of nutrients to call this a meal in itself! Try serving it with a mixed green salad using the Fig-Balsamic Vinaigrette. I bet this recipe would also be great as a stuffing for winter squash…acorn, buttercup, or delicata would be perfect to hold this pilaf.

Since it is squash season, I thought I would begin to share the plethora of winter squash recipes I have floating around my kitchen on scraps of paper. Today's recipe is a cookie, a gluten-free, high fiber oatmeal pumpkin cookie. Paired with a mug of hot mulled cider, it creates a lovely fall snack. Crunchy on the outside and soft in the center.

When the weather cools, having recipes for warming, nourishing, gluten-free soups and stews is essential. This chicken and rice stew can also be made vegan by replacing the chicken with kidney beans or pinto beans. Sometimes I make two versions of the same meal for the vegan in our house, though other times we usually have enough leftovers to have a complete meal.

Figs blended with extra virgin olive oil, balsamic vinegar, and maple syrup....well, what's not to love? This lovely salad dressing is delicious atop a salad of fresh organic greens, maple roasted walnuts, heirloom apples, and fresh figs. Sounds gourmet-ish doesn't it?

Well, you could pour yourself a glass of wine and imagine yourself sans children dining at one of those fancy, expensive restaurants. I do anyways. It's a nice break from watching the twin toddler WWF wrestling matches we have going on here all day.

This black bean stew is warming and comforting, just perfect for a blustery fall day. I like to serve it over cooked quinoa topped with a cilantro and cabbage slaw (recipe to follow). It just feels better to eat something raw with a cooked meal. I always feel my meals are better digested this way.

Today I offer you an easy, warming soup recipe from my cookbook, The Whole Life Nutrition Cookbook. This is by far one of my family's favorite recipes. I probably make it about twice a week! My seven-year old loves to pack this soup in her lunch. Of course anything with curry and potatoes is sure to please her!

Now we’re talking—a delicious comfort food recipe that’s Elimination Diet-friendly, complete with crispy parsnip fries! These quinoa-salmon burgers are incredibly easy and quick to prepare, making them perfect for busy days. You might even want to double the batch and freeze extras for a convenient meal later. You can also find this recipe in my Nourishing Meals cookbook!

Creating delicious salad dressings on the Elimination Diet can feel limiting—especially when you're avoiding vinegar, citrus, and fruit. But healing foods always find a way to surprise us with their abundance. This Asian-inspired dressing is both vinegar-free and citrus-free, yet full of vibrant flavor and digestive support. The inspiration came from a reader’s heartfelt email, asking for Elimination Diet recipes without any fruit. That small spark of inquiry led me into the kitchen...and then, a lightbulb moment: radishes!

Alright, an elimination diet breakfast recipe seems to be in order! We've been enjoying this recipe all week. I just don't think it gets any better than yams, beans, and collard greens! What a nutritious way to start your day! Use this recipe during Phase 2 of our Elimination Diet. 

If you are following the elimination diet then you're in for a real treat today! I created this raw truffle recipe a few days ago in order to have a quick and nutritious snack ready in the fridge. Just one or two and I am good to go for a few more hours. I have also found that they are a perfect after school snack for my children!

This warming, nourishing pumpkin soup is the perfect thing to warm you up on a chilly day. This soup recipe is an Elimination Diet recipe for Phase 2. It is free of nuts, citrus, tomatoes, dairy, and peppers ~ all ingredients commonly found in creamed soups.

This is one of the green smoothies we make in the winter. It is chock full of healing dark leafy greens, cabbage, fruit, and cranberries! Adding the tart green apples and tart cranberries make it palatable without lemon juice.

This smoothie is ideal if you are following The Elimination Diet. I've been enjoying it all day today! I think my toddler boys each drank 2 cups this morning. I couldn't pour it fast enough!

I am not sure how many of you have fond memories of pizza. From what we hear, pizza is sorely missed when going gluten and dairy-free. This yeast-free, gluten-free (and xanthan gum-free) crust recipe is a newer creation of mine. I do have another yeast-risen sorghum crust that I haven't shared yet. What I like about this recipe is that it only has a few ingredients and can be prepared in a snap!

Pizza! Yay! Today I am sharing my recipe for homemade pizza sauce. And do you know what that means? Yes, a gluten-free pizza crust recipe to come soon!
This sauce is so easy to make. I use a 7-ounce glass jar of Bionaturae organic tomato paste to start. Then I mix in olive oil, honey, salt, and herbs. That's it! Pictured here is a triple batch. We are visiting with family right now so large batches are the norm these days.

This savory and tender shredded beef comes together quickly in a pressure cooker, making it an ideal option for busy weeknight dinners. Infused with the rich umami flavor of miso and tamari, this dish is both comforting and deeply nourishing. Beef is an excellent source of high-quality protein, providing all essential amino acids necessary for muscle repair and overall health. It’s also rich in iron, which supports red blood cell production and energy levels, as well as B vitamins (B12, B6, and niacin) that aid in brain function, metabolism, and nervous system health.

This simple sesame cabbage slaw is light, refreshing, and packed with flavor, making it the perfect crunchy side dish to complement a variety of meals. Savoy cabbage is rich in vitamin C, fiber, and antioxidants! Dressed with toasted sesame oil and rice vinegar, this slaw has a delicious balance of nutty, tangy, and slightly sweet flavors. Serve this slaw alongside grilled or shredded meats, stir-fries, or grain bowls, or enjoy it on its own for a simple, nutrient-dense dish that’s quick to prepare and full of vibrant textures.

This Greek cucumber salad is a light, hydrating, and refreshing dish packed with anti-aging nutrients and powerful phytonutrients. Made with crisp Persian cucumbers, fresh dill, and parsley, it delivers a vibrant combination of flavors while offering numerous health benefits. Dill and parsley are rich in flavonoids, plant compounds known for their anti-inflammatory and antioxidant properties, which help combat oxidative stress and promote cellular repair. These herbs also support detoxification, digestion, and immune health, making them an excellent addition to a healing diet.

This easy chicken sheet pan dinner is a lifesaver for busy nights—minimal prep, one pan, and vibrant Mediterranean flavors in every bite. Juicy chicken bakes alongside colorful veggies, soaking up the the bright flavors of lemon and pungent garlic. Briny olives add a delicious contrast, balancing the dish with a punch of umami. Packed with lean protein, fiber, and heart-healthy fats, this meal is perfect for a quick, nutrient-dense dinner!

This Mediterranean Sheet Pan Chicken Dinner is a perfect fit for the Clean Eating Diet or Mediterranean Diet, offering a simple, nutrient-dense meal with minimal effort. With just a few fresh ingredients, quick prep, and one pan, you can have a flavorful, balanced dinner ready in no time! Whether you're juggling work, kids, or a packed schedule, meals like this make healthy eating doable! Plus, it's incredibly versatile—swap in different vegetables to suit your family's preferences or dietary needs, making it a meal that can be enjoyed again and again. Try this Mediterranean Sheet Pan Chicken Dinner on your next busy night—it might just become a go-to favorite!

These paprika-lime roasted drumsticks are a simple yet flavor-packed dinner that’s perfect for busy nights. Smoky paprika and zesty lime create a bold, tangy marinade that infuses the drumsticks with vibrant flavors! With minimal prep and just a handful of ingredients, this dish is an easy way to enjoy a protein-rich, nutrient-dense meal!

If you are looking for a great (edible) gift idea during the last minute Christmas frenzy, I've got a quick an easy one for you. Candied nuts made without refined sugars! The girls and I like to make them every year to give as gifts. This year we made them, packaged them in glass jars, placed pretty Christmas fabric and ribbon on them, and gave them as gifts to teachers and friends.

Food has a profound impact on our health, influencing everything from digestion and inflammation to energy levels and mental clarity. But for many, certain foods can trigger unwanted symptoms without them even realizing it. An Elimination Diet is a structured approach to identifying food sensitivities and intolerances by removing common trigger foods for a period of time, then systematically reintroducing them to observe how the body reacts. Unlike food allergies, which cause an immediate immune reaction, food sensitivities often create delayed or chronic symptoms that can be difficult to pinpoint. These reactions may manifest as digestive distress, fatigue, joint pain, brain fog, migraines, skin conditions, sinus congestion, or autoimmune flare-ups.

I absolutely love raw cabbage. I love the crispy crunch with every bite. I love the way it makes me feel...healthy and alive, my digestion strong. It feels cleansing. Luckily my children like cabbage too, though my girls have decided they like their cabbage plain, no dressing please. I gave this salad to my twin boys who turned two yesterday and one of them loved it while the other one spit it out.

Imagine starting each day with renewed energy, a clear mind, and a body that feels strong and resilient. The 12 Gifts of Health is a transformative, step-by-step journey designed to help you resolve health concerns, enhance longevity, and lay the foundation for lasting vitality. True change isn’t about quick fixes—it’s about releasing what no longer serves you and embracing habits that nourish and restore. This journey is an opportunity to discover what truly supports your well-being and empowers you to thrive. Lasting health isn't achieved overnight; it’s built through gradual, meaningful changes. To transform your health and unlock vitality, the most crucial step is removing highly processed foods from your diet. True healing can't occur when the body is overloaded with artificial ingredients, preservatives, and inflammatory compounds.

It has been cold lately, very cold! It seems as if soups and stews are the daily staple now. Today I'd like to share with you a fairly new recipe of mine—a warming, nourishing, soothing red lentil soup.

Estrogen dominance is a hormonal imbalance that affects many women, often without them realizing it. Symptoms can range from painful periods, mood swings, and fibroids to more serious concerns like breast cancer and thyroid issues. In Episode 4 of the Restorative Nourishment Podcast, I had the pleasure of speaking with Magdalena Wszelaki, a hormone health expert and author of Overcoming Estrogen Dominance and Cooking for Hormone Balance. She shared her personal journey with estrogen-related health struggles and the crucial role diet plays in restoring balance. One of the biggest culprits behind estrogen dominance is poor estrogen metabolism, which is heavily influenced by gut and liver health.