We love curries around here. Our children have had the opportunity to enjoy a variety of curried dishes from a young age. Their taste buds know the flavors well. I made this recipe for dinner tonight and there was very little conversation during mealtime. A sign of a good meal!
I've been very busy lately with my garden projects. I'll post photos to my blog soon! I also recently took a solo trip for six days to Breitenbush Hot Springs and the Oregon Coast. It was so lovely to get away and relax for a while!
We love curries around here. Our children have had the opportunity to enjoy a variety of curried dishes from a young age. Their taste buds know the flavors well. I made this recipe for dinner tonight and there was very little conversation during mealtime. A sign of a good meal!
Every day, millions of people walk through life carrying symptoms they’ve come to normalize: bloating after meals, fatigue that never lifts, skin rashes, joint pain, brain fog, chronic sinus issues, or relentless anxiety. They reach for antacids, pain relievers, or other quick fixes—attempting to silence the body’s signals instead of pausing to ask what those symptoms are truly trying to reveal. Every symptom is a doorway into reclaiming your health and your life. They are not signs that your body is broken—they are signs that your body is speaking. That something within you is asking to be witnessed, nourished, and healed. Meet your symptoms as an ally to your growth and healing. Food sensitivities are not merely about "cutting out the wrong foods." They are a sign that the inner terrain—the gut, the immune system, the nervous system—is asking for restoration.
Every day, millions of people walk through life carrying symptoms they’ve come to normalize: bloating after meals, fatigue that never lifts, skin rashes, joint pain, brain fog, chronic sinus issues, or relentless anxiety. They reach for antacids, pain relievers, or other quick fixes—attempting to silence the body’s signals instead of pausing to ask what those symptoms are truly trying to reveal. Every symptom is a doorway into reclaiming your health and your life. They are not signs that your body is broken—they are signs that your body is speaking. That something within you is asking to be witnessed, nourished, and healed. Meet your symptoms as an ally to your growth and healing. Food sensitivities are not merely about "cutting out the wrong foods." They are a sign that the inner terrain—the gut, the immune system, the nervous system—is asking for restoration.
Light, refreshing, and full of Spring's intoxicating flavors—rosemary, thyme, oregano, and chives, along with fresh dandelion greens, peas, and lemon—this quinoa salad is balanced and super nutritious. I've added salmon and sheep's feta but it can be made vegan too. In fact, once you have the quinoa cooked, and tossed with the simple herb dressing below, the options for creativity are endless.
Light, refreshing, and full of Spring's intoxicating flavors—rosemary, thyme, oregano, and chives, along with fresh dandelion greens, peas, and lemon—this quinoa salad is balanced and super nutritious. I've added salmon and sheep's feta but it can be made vegan too.
Back to the blog at last! I am sharing with you today one of our favorite high protein smoothies, without protein powder! Soaked raw almonds: one of nature's most digestible vegan protein sources. We've probably made every variation under the sun when it comes to a soaked almond smoothie, but since it is spring, it is time for the Strawberry Almond Smoothie to make an appearance on this blog.
Back to the blog at last! I am sharing with you today one of our favorite high protein smoothies, without protein powder! Soaked raw almonds: one of nature's most digestible vegan protein sources.
Today I have a very unique recipe to share. A gluten-free bread recipe that needs to be kneaded! It is made of whole grain flours and is also free of xanthan gum, starches, nuts, eggs, and dairy. Last August I began creating kneadable dinner rolls and braided bread free of the above mentioned ingredients. But something was missing. You see, I grew up making whole wheat bread from scratch with my mother. When I was two years old I was at the counter kneading bread. In high school I would bake my own bread for sandwiches. I have missed the feel of bread dough.
Today I have a very unique recipe to share. A gluten-free bread recipe that needs to be kneaded! It is made of whole grain flours and is also free of xanthan gum, starches, nuts, eggs, and dairy. Last August I began creating kneadable dinner rolls and braided bread free of the above mentioned ingredients. But something was missing.
For the past few months, citrus and cabbage have become some of my favorite two foods! This scrumptious salad combines them both. I use napa cabbage which is a very mild, tender cabbage. It is also a favorite vegetable of our children. My oldest daughter likes to pack napa cabbage in her lunch! All four of our children devour this salad in no time!
For the past few months, citrus and cabbage have become some of my favorite two foods! This scrumptious salad combines them both. I use napa cabbage which is a very mild, tender cabbage. It is also a favorite vegetable of our children. My oldest daughter likes to pack napa cabbage in her lunch!
This vibrant Thai-inspired slaw is one of those easy, throw-together meals that feels both deeply satisfying and refreshingly light. It starts with leftover chicken and a crunchy base of napa cabbage and carrots, tossed with a zesty ginger-almond butter dressing that’s bursting with flavor—think lime juice, garlic, fresh ginger, and a touch of sriracha for gentle heat.
This easy rockfish taco recipe makes a nutrient-dense weeknight dinner that’s full of bold flavors and comes together in under 30 minutes. Rockfish, a lean whitefish native to the West Coast, is quick to cook and rich in high-quality protein and omega-3s. But don’t worry if you don’t have access to rockfish—any thin, flaky whitefish such as cod, snapper, or tilapia will work beautifully. The star of this recipe is the creamy avocado-cilantro sauce with a spicy kick, perfect for spooning over warm tortillas and your favorite taco toppings.
I have been making this soup a lot these days. It is spicy, warming, and healing....just perfect to help kick this cold I've had. First I make a simple broth using bone-in chicken breasts, a bunch of chopped fresh ginger, a whole head of garlic, fresh lemongrass, and a few cups of chopped shiitake mushrooms. Once this has simmered for a few hours, I strain it and add fresh vegetables, the cooked chicken, and some Thai rice noodles into the pot. We top each bowl with chopped napa cabbage, basil, and cilantro. And for the grown-ups only, sliced fresh Thai chiles!
I have been making this soup a lot these days. It is spicy, warming, and healing....just perfect to help kick this cold I've had. First I make a simple broth using bone-in chicken breasts, a bunch of chopped fresh ginger, a whole head of garlic, fresh lemongrass, and a few cups of chopped shiitake mushrooms.
These quinoa bowls are light, fresh, and bursting with vibrant flavor—perfect for celebrating the season of renewal. Cooked quinoa is tossed with chickpeas, snap peas, finely chopped arugula, fresh chives, dill, parsley, and a generous squeeze of lemon juice to create a deeply nourishing salad that’s easy to love. It’s a wonderful recipe to prepare in advance and enjoy for lunches throughout the week, or to serve as part of a spring holiday gathering.
This simple, naturally sweet charoset recipe is a meaningful addition to your Passover table—or to any springtime meal celebrating renewal and connection. Crisp apples are finely grated and folded together with roasted ground walnuts, a touch of honey, warm cinnamon, and a splash of fresh orange juice. The result is a fragrant, slightly textured mixture that’s both symbolic and deeply nourishing.
This naturally fermented buckwheat bread is made with just three ingredients—soaked raw buckwheat groats, water, and salt—yet it transforms into a beautifully airy, subtly tangy loaf with a soft, spongy texture. It’s a nourishing, gluten-free, and vegan option for anyone seeking a simple, gut-friendly alternative to traditional bread. Once blended and left to ferment, the batter becomes naturally leavened, creating a light rise without the need for yeast or baking powder.
Happy Valentines Day! I wanted to share this luscious truffle recipe made with goji berries. The filling is a deep red color covered in dark chocolate. What could be better on a day like today? Oh, and it only takes about 10 to 15 minutes to prepare!
Happy Valentines Day! I wanted to share this luscious truffle recipe made with goji berries. The filling is a deep red color covered in dark chocolate. What could be better on a day like today? Oh, and it only takes about 10 to 15 minutes to prepare!
Are you in the mood for something a little cleansing after the holidays? Me too. This blanched kale salad is uber nutritious and easy on the digestive system. Pomegranates are almost out of season so eat 'em up while you still can. Our children go through one to two every morning this time of year.
Are you in the mood for something a little cleansing after the holidays? Me too. This blanched kale salad is uber nutritious and easy on the digestive system. Pomegranates are almost out of season so eat 'em up while you still can. Our children go through one to two every morning this time of year.
If you are craving something sweet and simple this holiday season then this recipe might be quite perfect. Making your own caramel corn using maple syrup is quick and easy! Bring a bowlful to your next holiday party or place it in a holiday tin and give it as a gift to a teacher. All you need to make this is an 8-quart pot, a small saucepan, two large bowls, and a large cookie sheet.
If you are craving something sweet and simple this holiday season then this recipe might be quite perfect. Making your own caramel corn using maple syrup is quick and easy! Bring a bowlful to your next holiday party or place it in a holiday tin and give it as a gift to a teacher.
Our bodies are always speaking to us. And at some point, the signs become too loud to ignore. We wake up tired. Our digestion feels off. We are holding on to extra weight. Our skin flares, our moods swing, and we barely recognize the energy we once had. We know we aren’t eating the way we should—but we also don’t know where to begin. It all feels overwhelming, so we keep putting it off. And eventually, we begin to wonder...“Is this just how I’m supposed to feel now?” When your body feels inflamed, tired, bloated, or foggy—despite your best efforts to eat well—it may be a sign of hidden inflammation quietly impacting your energy, digestion, and clarity. Through a therapeutic, whole foods-based approach, the Anti-Inflammatory Diet offers a powerful path to restore balance by removing common food triggers, calming the immune system, and nourishing your body at a cellular level.
Our bodies are always speaking to us. And at some point, the signs become too loud to ignore. We wake up tired. Our digestion feels off. We are holding on to extra weight. Our skin flares, our moods swing, and we barely recognize the energy we once had. We know we aren’t eating the way we should—but we also don’t know where to begin. It all feels overwhelming, so we keep putting it off. And eventually, we begin to wonder...“Is this just how I’m supposed to feel now?” When your body feels inflamed, tired, bloated, or foggy—despite your best efforts to eat well—it may be a sign of hidden inflammation quietly impacting your energy, digestion, and clarity. Through a therapeutic, whole foods-based approach, the Anti-Inflammatory Diet offers a powerful path to restore balance by removing common food triggers, calming the immune system, and nourishing your body at a cellular level.
There comes a moment, often disguised as discomfort, when you know it’s time to change. Time to stop shrinking into old patterns that once kept you safe, but now keep you stuck. Time to step over the edge of the known and into the luminous unknown where real change begins. But if you’ve ever tried to shift your diet, a habit, a thought loop, or a way of being that feels like second nature, you know how hard it can be. Your mind may long for transformation, but your nervous system clings to the familiar—even when it no longer serves. This isn’t weakness. It’s biology. Your brain is wired to protect you—to favor what’s known, what feels safe, what conserves energy. It stores habits—of thought, behavior, even self-talk—like well-worn trails in the forest. Walking a new path requires effort, repetition, and, most of all, self-love.
There comes a moment, often disguised as discomfort, when you know it’s time to change. Time to stop shrinking into old patterns that once kept you safe, but now keep you stuck. Time to step over the edge of the known and into the luminous unknown where real change begins. But if you’ve ever tried to shift your diet, a habit, a thought loop, or a way of being that feels like second nature, you know how hard it can be. Your mind may long for transformation, but your nervous system clings to the familiar—even when it no longer serves. This isn’t weakness. It’s biology. Your brain is wired to protect you—to favor what’s known, what feels safe, what conserves energy. It stores habits—of thought, behavior, even self-talk—like well-worn trails in the forest. Walking a new path requires effort, repetition, and, most of all, self-love.
Today I am sharing my mother's Puttanesca sauce recipe. Nearly every Christmas Eve that I can remember, she makes this sauce to serve over pasta. Can you imagine what it would be like to not be able to feed your family this Christmas? I can't. This is why I am excited to tell you that I am one of over 60 food bloggers participating in a campaign to increase awareness of childhood hunger this holiday season.
Today I am sharing my mother's Puttanesca sauce recipe. Nearly every Christmas Eve that I can remember, she makes this sauce to serve over pasta. Can you imagine what it would be like to not be able to feed your family this Christmas? I can't.
Our pantry and refrigerator are brimming with root vegetables this time of year. What better way to enjoy them than with a savory curry sauce? This recipe is vegan though it could be modified to add chicken or beef if desired. Another option would be to add a few cups of cooked garbanzo beans. Mmmmm, yum!
Our pantry and refrigerator are brimming with root vegetables this time of year. What better way to enjoy them than with a savory curry sauce? This recipe is vegan though it could be modified to add chicken or beef if desired. Another option would be to add a few cups of cooked garbanzo beans. Mmmmm, yum!
This Mediterranean-inspired black lentil salad is bursting with flavor and phytonutrients. Earthy lentils mingle with a vibrant parsley-mint pesto for a refreshing, high-fiber dish rich in plant-based protein and antioxidant compounds. Perfect for make-ahead lunches, spring and summer gatherings, or served alongside roasted fish and sautéed dark leafy greens for a complete, nourishing meal.
These grilled rosemary-balsamic lamb chops are deeply flavorful and surprisingly simple to prepare. A quick marinade of balsamic vinegar, olive oil, and fresh rosemary infuses the meat with earthy, aromatic notes. While you can find pre-cut lamb chops at most markets—such as rib chops or loin chops—I prefer to buy a whole rack of lamb and slice it into individual chops myself. It’s easier than you might think, and ensures beautifully even pieces for grilling. Serve with roasted vegetables and a fresh herby salad for a nutrient-dense meal.
These avocado-dill deviled eggs are a fresh, mayo-free twist on a classic. Creamy avocado replaces mayonnaise, offering a dose of healthy fats, fiber, and vibrant green color—perfect for springtime celebrations like Easter, Mother’s Day, or outdoor brunches. Infused with fresh dill and lemon, they’re light, flavorful, and nutrient-dense—simple to make, and always a crowd favorite.
As I mentioned in my last post, I have a few Thanksgiving side dish recipes to share.
As I mentioned in my last post, I have a few Thanksgiving side dish recipes to share.
These grain-free, egg-free peanut butter cookie bars strike the perfect balance between crispy edges and a gooey, chewy center. Made with creamy peanut butter, a hint of coconut sugar, and studded with dark chocolate chips, they’re rich, satisfying, and naturally gluten-free. With just a handful of wholesome ingredients, these bars come together effortlessly—perfect for lunchbox treats, after-school snacks, or anytime you're craving something sweet and nourishing.
The wintery blast that hit us last night brought snow and hot cocoa too. I had some vegetable side dish recipes to post for Thanksgiving....but hot cocoa calls when the wind is whipping and the snow is falling! We woke up this morning to a couple of inches of snow on the ground and the kids decided to go out early to play. After a few hours of sledding and a couple of snow ball fights, they came inside with frozen hands and hungry bellies. I made them some snacks and a batch of this rich and creamy dairy-free hot cocoa.
The wintery blast that hit us last night brought snow and hot cocoa too. I had some vegetable side dish recipes to post for Thanksgiving....but hot cocoa calls when the wind is whipping and the snow is falling! We woke up this morning to a couple of inches of snow on the ground and the kids decided to go out early to play.
Some of us don’t just feel digestive distress—we feel like our bodies have become unpredictable strangers. When every bite becomes a question mark, how do we find our way back to trust, ease, and belonging in our own skin? For those living with persistent digestive issues, eating is rarely simple. Even healthy foods like garlic, onions, apples, and lentils can set off a cascade of symptoms. The gut becomes a battleground. The joy of food disappears. And we’re left asking: Will I ever feel normal again? In the remove and replace phase of healing, we eliminate problematic foods and replace them with nourishing alternatives—foods that calm inflammation, soothe the digestive tract, and help regulate immune function. This is the part of the journey where rebuilding begins.
Some of us don’t just feel digestive distress—we feel like our bodies have become unpredictable strangers. When every bite becomes a question mark, how do we find our way back to trust, ease, and belonging in our own skin? For those living with persistent digestive issues, eating is rarely simple. Even healthy foods like garlic, onions, apples, and lentils can set off a cascade of symptoms. The gut becomes a battleground. The joy of food disappears. And we’re left asking: Will I ever feel normal again? In the remove and replace phase of healing, we eliminate problematic foods and replace them with nourishing alternatives—foods that calm inflammation, soothe the digestive tract, and help regulate immune function. This is the part of the journey where rebuilding begins.
This past evening we celebrated Martinmas, the day of St. Martin, with a lantern walk. My daughter's kindergarten class all made their own lanterns using watercolor paper and tissue paper. With their candles burning bright, we headed out into the cold, starry night to walk the wooded trails, singing our lantern songs. This time reminds us to bring light into the world at a time of year when the Earth is beginning to turn inward.
This past evening we celebrated Martinmas, the day of St. Martin, with a lantern walk. My daughter's kindergarten class all made their own lanterns using watercolor paper and tissue paper.
Ever tried black quinoa? It is delicious, and very nutty-flavored. A bit fibrous. Great for salads. It cooks up quickly like its white counterpart. This quinoa salad embodies the flavors of autumn. Roasted sugar pie pumpkin with a hint of cinnamon combined with dried cranberries, roasted pecans, shallots, and a zesty dressing. Perfect for a simple, nutritious lunch or as part of your Thanksgiving feast.
Ever tried black quinoa? It is delicious, and very nutty-flavored. A bit fibrous. Great for salads. It cooks up quickly like its white counterpart. This quinoa salad embodies the flavors of autumn. Roasted sugar pie pumpkin with a hint of cinnamon combined with dried cranberries, roasted pecans, shallots, and a zesty dressing.
Lentils are what we make for dinner if I have not planned ahead of time to soak beans or buy ingredients for a meal. Lentils are inexpensive and cook quickly without the need for soaking. However, if you are gluten-sensitive or celiac, there is one thing you need to know about lentils. They are often cross-contaminated with gluten grains.
Lentils are what we make for dinner if I have not planned ahead of time to soak beans or buy ingredients for a meal. Lentils are inexpensive and cook quickly without the need for soaking. However, if you are gluten-sensitive or celiac, there is one thing you need to know about lentils. They are often cross-contaminated with gluten grains.
Warning: Kale Chips are highly addictive! There are so many different ways to make kale chips. Usually I just toss kale pieces in olive oil and sprinkle with sea salt. Blended cashews, red peppers, lemon, and nutritional yeast is another popular combination. Here I combine a little almond butter, lime, olive oil, maple syrup, and chili flakes to create a very addictive, yet healthy snack. This kale chip recipe is the perfect thing to bring to any spooky Halloween parties you may be attending this weekend!
Warning: Kale Chips are highly addictive! There are so many different ways to make kale chips. Usually I just toss kale pieces in olive oil and sprinkle with sea salt. Blended cashews, red peppers, lemon, and nutritional yeast is another popular combination.
After multiple failed attempts to create a grain-free, nut-free, refined sugar-free cupcake recipe I finally got it! We couldn't decide whether or not to call these muffins or cupcakes.....so when frosted they are cupcakes and when plain they are muffins. I sweeten these little treats using pureed medjool dates. Combined with the coconut flour, they taste fairly sweet!
After multiple failed attempts to create a grain-free, nut-free, refined sugar-free cupcake recipe I finally got it! We couldn't decide whether or not to call these muffins or cupcakes.....so when frosted they are cupcakes and when plain they are muffins. I sweeten these little treats using pureed medjool dates.
It is harvest time and we are working on ways to not only preserve the harvest but also to use up nature's bounty while it is nice and fresh. Green smoothies are a great way to use up fresh produce. Plus, they are the perfect vehicle to deliver raw, digestible green vegetables to your children! We began giving green smoothies to our children when they were around nine months old. We always made them without lemon until they were at least twelve months old because citrus can sometimes be harsh on a baby's digestive system.
It is harvest time and we are working on ways to not only preserve the harvest but also to use up nature's bounty while it is nice and fresh. Green smoothies are a great way to use up fresh produce. Plus, they are the perfect vehicle to deliver raw, digestible green vegetables to your children!
This recipe in not the traditional way to make pasta sauce using fresh tomatoes. I take the easy and fast route. I just don't have time to remove the skins and seeds from 20 pounds of tomatoes each time I make sauce! All you need to do is place fresh tomatoes into a blender and blend the seeds, skin, and all! Plus, this way we use the whole food—the whole tomato. Once you begin to make your own you'll never want to go back to store-bought pasta sauce!
This recipe in not the traditional way to make pasta sauce using fresh tomatoes. I take the easy and fast route. I just don't have time to remove the skins and seeds from 20 pounds of tomatoes each time I make sauce!
We have a newborn baby in the house now and that means that our meals have changed a little. A few weeks ago our sweet new baby girl, Camille, arrived peacefully in our home by candlelight.....a successful VBAC at home! Our children were all there to witness her birth, though we couldn't really wake our 3-year old twin boys to be fully present. I put myself on a mildly restrictive breastfeeding elimination diet once she was born to help ease the transition into life outside the womb.
We have a newborn baby in the house now and that means that our meals have changed a little. A few weeks ago our sweet new baby girl, Camille, arrived peacefully in our home by candlelight.....a successful VBAC at home! Our children were all there to witness her birth, though we couldn't really wake our 3-year old twin boys to be fully present.
This creamy, refreshing soup is a great way to use up all of that zucchini growing in your garden! Or, perhaps you bought too much from the Farmer's Market and need more ideas on how to use it. This dairy-free zucchini soup doesn't use any type of cream, coconut milk, or nuts to make it creamy. Just a few tablespoons of white rice does the trick!
This creamy, refreshing soup is a great way to use up all of that zucchini growing in your garden! Or, perhaps you bought too much from the Farmer's Market and need more ideas on how to use it. This dairy-free zucchini soup doesn't use any type of cream, coconut milk, or nuts to make it creamy.
When you've taken the courageous step of removing inflammatory foods and potential sensitivities from your diet, your body enters a remarkable phase. One of renewal and receptivity. This is the replace phase. The time to fill your plate with foods that rebuild, repair, and restore. Replacing isn’t just about substitutions, it’s about intentional nourishment. This is where food becomes medicine—where digestion begins to strengthen, the microbiome starts to diversify, and the nervous system begins to regulate. It’s not simply about finding a gluten-free bread or a dairy-free milk. It’s about delivering the nutrients your cells need, soothing inflammation at its root, and laying the groundwork for deep healing. When you feed your body this kind of nourishment, food becomes more than sustenance—it becomes sacred medicine.
When you've taken the courageous step of removing inflammatory foods and potential sensitivities from your diet, your body enters a remarkable phase. One of renewal and receptivity. This is the replace phase. The time to fill your plate with foods that rebuild, repair, and restore. Replacing isn’t just about substitutions, it’s about intentional nourishment. This is where food becomes medicine—where digestion begins to strengthen, the microbiome starts to diversify, and the nervous system begins to regulate. It’s not simply about finding a gluten-free bread or a dairy-free milk. It’s about delivering the nutrients your cells need, soothing inflammation at its root, and laying the groundwork for deep healing. When you feed your body this kind of nourishment, food becomes more than sustenance—it becomes sacred medicine.
Elimination diets are one of the most powerful tools in functional medicine for identifying hidden food sensitivities, calming chronic inflammation, and restoring gut and immune health. This page outlines the most effective elimination protocols—each designed to support different needs, symptoms, and healing goals. Scroll down to explore each plan and click through to find the one that best aligns with your needs.
“A journey of a thousand miles must begin with a single step.” ~Lao Tzu
Food Affects More Than Just Digestion
Food is far more than fuel—it influences everything from your energy and mood to immune function and inflammation. But certain foods, even those considered healthy, can quietly disrupt your system if your body reacts to them. When symptoms like bloating, fatigue, brain fog, joint pain, or skin issues appear, food sensitivities are often at the root.
A Structured Path to Clarity
An Elimination Diet offers a clear, science-based method for uncovering which foods may be triggering your symptoms. By removing common inflammatory foods for a set period, then carefully reintroducing them one at a time, you create space for your body to reset. This pause reveals what truly nourishes you—and what doesn't.
Understanding Food Sensitivities
Unlike allergies, which cause immediate reactions, food sensitivities trigger delayed immune responses, often mediated by IgG antibodies. These reactions can take hours or days to manifest, making them difficult to detect without a structured approach. They quietly inflame the gut and immune system, contributing to chronic health issues over time. When triggered, food sensitivities stimulate the release of inflammatory cytokines, which act like alarm signals to the immune system. These cytokines can disrupt gut barrier function, amplify systemic inflammation, and contribute to symptoms like fatigue, mood swings, skin flare-ups, and joint pain.
The Hidden Role of Cytokines
When the immune system perceives certain foods as threats, it releases pro-inflammatory cytokines like TNF-α, IL-6, and IL-1β. These messengers disrupt the gut lining, increase intestinal permeability, and drive systemic inflammation—leading to symptoms that ripple throughout the body, from joint pain to brain fog.
Every Body Reacts Differently
Food sensitivities reflect immune dysregulation—not that a food is inherently bad. What causes inflammation in one person may be perfectly tolerated by another. Your microbiome, nutrient levels, digestion, detox pathways, and stress levels all influence how your body responds, which is why personalized nutrition matters so deeply.
The Gift of Food Freedom
The goal of elimination isn't restriction—it’s healing. By removing what inflames and focusing on nutrient-dense, anti-inflammatory foods, you create the foundation for resilience. Certain healing foods—rich in phytonutrients, antioxidants, and essential fats—can actively turn down inflammatory pathways at the genetic level, quench cytokine storms, and help restore the integrity of the gut lining. With a nutrient-dense diet and the removal of food sensitivities, you'll discover that over time your body often becomes less reactive, and you can allow more foods back in. This is the path to long-term nourishment and food freedom.
“In any given moment we have two options: To step forward into growth or step back into safety.” ~Abraham Maslow
Are you or your child experiencing eczema, digestive upset, headaches, fatigue, or brain fog that won’t resolve—no matter what you try? These symptoms may be connected to food sensitivities. The Basic Elimination Diet is a gentle yet effective starting point for discovering hidden food triggers, calming inflammation, and resetting your immune system. This approach removes the most common reactive foods, gives your body space to heal, and then guides you through a structured reintroduction phase to help identify what works for your body—and what doesn’t. It’s based on the principle that by reducing immune activation and restoring gut barrier function, you can dramatically improve symptoms and build a more resilient foundation for long-term health.
Could the toast you ate for breakfast bring on your afternoon headache? Could the milk in your coffee cause joint pain and brain fog? Could your healthy tofu stir-fry slow your metabolism? Yes—there is an age-old, powerful connection between what you eat and how you feel. Just as no two bodies are the same, no two diets work for everyone. The only way to discover your ideal diet is to follow an Elimination Diet that will help you link foods to symptoms and customize a diet that works for you. The Full Elimination Diet is a deeper, more comprehensive diet designed for those with complex, chronic, or unresolved symptoms. It removes a wider range of foods that may be contributing to inflammation, immune dysregulation, digestive dysfunction, or neurological symptoms.
Are you experiencing lingering fatigue, skin flare-ups, digestive discomfort, joint pain, or brain fog that haven’t resolved with conventional therapies? These symptoms may be signs of food sensitivities and chronic inflammation. The IFM Elimination Diet, developed by the Institute for Functional Medicine, offers a strategic approach to uncovering dietary triggers. By removing potentially inflammatory foods for a period of time and then carefully reintroducing them, this therapeutic process can help you identify what’s truly nourishing—and what may be keeping you stuck in a cycle of symptoms. The IFM Elimination Diet is less restrictive than the Full Elimination Diet but slightly more restrictive than the Basic Elimination Diet, providing a balanced middle ground.
Chronic inflammation is at the root of countless health challenges, and food is one of the most powerful influences on whether we fuel it—or calm it. Inflammation can arise when we consume pro-inflammatory ingredients like fried foods, refined oils, processed meats, and packaged snacks that burden the body with oxidative stress. It can also occur from chronically elevated blood sugar due, which triggers a hormonal cascade that keeps the body in a state of internal fire. Additionally, inflammation is often driven by hidden food sensitivities—when the immune system becomes reactive to certain foods and mounts a response that perpetuates systemic symptoms. An Anti-Inflammatory Diet works by removing these triggers while restoring the body with nutrient-rich foods that turn off inflammatory pathways and initiate healing from the inside out.
The Autoimmune Protocol (AIP) diet is designed for individuals struggling with autoimmune diseases, chronic inflammation, and persistent, unexplained symptoms that have not improved with conventional approaches. If you suffer from conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, multiple sclerosis, or other autoimmune disorders, AIP may help identify food triggers and reduce immune system overactivity. The AIP diet has a very restrictive elimination phase, followed by a slow reintroduction phase. By removing inflammatory foods and potential allergens, AIP gives the immune system a chance to calm down, heal the gut, and restore balance, leading to profound improvements in energy, digestion, and overall well-being.
Eosinophilic esophagitis (or EoE) is an inflammatory allergic disease that is caused by an abnormally high level of white blood cells (eosinophils) in the esophagus. This can happen in response to a food or environmental allergen. This resulting inflammation in the esophagus can create constrictions, making it hard to swallow. A specific diet, called the Six Food Elimination Diet, has been shown to reduce or eliminate the symptoms of EoE. This approach removes the six most common food allergens—milk, wheat, soy, eggs, nuts, and seafood—offering a targeted way to lower inflammation and support healing of the esophageal tissue.
When your digestion feels unpredictable—bloating after meals, rushing to the bathroom, or simply feeling exhausted no matter what you eat—it’s easy to feel discouraged, or even defeated. But these symptoms are not your destiny. They are signals—signposts from your body asking for support, clarity, and healing. The Low-FODMAP Diet offers a structured and science-backed way to uncover what foods are triggering your symptoms. It’s a therapeutic approach designed to reduce digestive discomfort, calm inflammation, and restore balance to your gut microbiome. Whether you’re navigating IBS or simply feeling off in your gut, this journey can be the beginning of deep and lasting transformation—one that reconnects you to the joy of eating.
Clusters of seemingly unrelated symptoms—such as migraines, hives, brain fog, nausea, and insomnia—may be connected by a common thread: histamine intolerance. Histamine is a naturally occurring compound found in some foods and produced by immune cells in the body. Normally, the enzyme diamine oxidase (DAO) helps break down excess histamine in the gut. But for those with low DAO activity—due to genetics, gut damage, or inflammation—histamine can build up and trigger widespread symptoms. A Low-Histamine Diet offers a therapeutic way to reduce symptoms and support healing. By focusing on fresh, unprocessed foods that are low in histamine and avoiding those that release or block DAO, many people notice improvement within days.
Starting an elimination diet requires careful planning and consistency. It can feel overwhelming at first, but with the right tools and guidance, it becomes so much easier to stay on track and enjoy the journey. With a Nourishing Meals® membership, you’ll gain access to hundreds of elimination diet-friendly recipes, pre-made meal plans, shopping lists, and meal planning tools designed to take the stress out of doing an elimination diet.
I know my blog posts have slowed down quite a bit lately. Remodeling a house, finishing a book, and being pregnant have taken up most of my time. I wanted to share this very easy, nourishing popsicle recipe with you and your children. These popsicles are sugar-free, sweetened only with the fruit itself. Ripe honeydew melon is very sweet, in fact, when I make these with the melon and mint alone, my children think they are too sweet! Adding the cucumber balances the flavors and adds nutrients like silica, and extra potassium and vitamin C.
I know my blog posts have slowed down quite a bit lately. Remodeling a house, finishing a book, and being pregnant have taken up most of my time. I wanted to share this very easy, nourishing popsicle recipe with you and your children. These popsicles are sugar-free, sweetened only with the fruit itself.
Before we can fully support the body’s natural detoxification processes, we must first remove what burdens. This step is the foundation for true cellular renewal. Think of it as clearing away the static that disrupts your body’s rhythm—so that the foods and nutrients you introduce next can do their healing work.
The modern world exposes us to countless toxins—some obvious, others insidious. From sugar-laden foods that spike inflammation to household products that disrupt hormonal balance, every choice we make either adds to or subtracts from our vitality. In this month’s focus, we begin to notice what no longer serves us and take gentle, empowered steps to release it.
“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” ~Buddha
One of the most powerful things you can do to support your body’s detoxification is to reduce your intake of dietary stressors. Refined sugar disrupts blood sugar regulation, depletes critical nutrients like magnesium and B vitamins, and fuels imbalances in the gut microbiome. Alcohol can harm the gut lining, impair liver detoxification, and increase inflammation—all of which block your body’s ability to heal and regenerate.
Pesticides and herbicides—commonly found on non-organic produce and grains—disrupt the integrity of the gut lining, damage mitochondria, and contribute to oxidative stress. Over time, this contributes to fatigue, hormonal imbalances, and immune dysfunction. Making simple shifts, like choosing organic when possible and prioritizing home-cooked meals, reduces your toxic load and nourishes your healing pathways.
Finally, plastics—especially those used in food packaging and storage—leach endocrine-disrupting chemicals like BPA and phthalates into food. These compounds interfere with mitochondrial energy production and have been linked to metabolic dysfunction, cancer, and early aging. Choosing glass or stainless steel containers is a small act with profound long-term benefits.
Your home environment is an extension of your inner terrain. Many everyday products contain hidden toxicants that interfere with your body’s natural rhythms. Artificial fragrances found in candles, air fresheners, and laundry products often contain phthalates—chemicals that disrupt hormone balance and can alter mood, energy, and sleep.
Personal care items like lotions, makeup, and shampoos often contain parabens, triclosan, and synthetic dyes that absorb through the skin and accumulate in the body over time. Opting for clean, fragrance-free products with transparent ingredient lists, or using simple 1-ingredient oils like shea butter or coconut oil, helps reduce this burden and supports detoxification through the skin.
Cleaning products, non-stick cookware, and even water sources may also introduce harmful compounds. Ingredients like PFAS (“forever chemicals”) have been linked to mitochondrial damage and immune dysfunction. Swapping in safer alternatives—like vinegar-based cleaners, beeswax candles, pure essential oils, cast iron or stainless-steel pans, and a home water filter—creates an environment that supports your health at every level.
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.
After the richness of holiday meals and celebratory treats, your body might be calling for a reset. If you’ve had a bit more sugar, alcohol, or indulgent food than usual, your detox pathways may be feeling the strain. Symptoms like sluggish digestion, low energy, bloating, or inflammation can be gentle signals that your system is ready for a little extra support. This vibrant detox salad is more than just a bowl of greens—it’s a therapeutic blend of plant compounds that help your body rebalance. Cruciferous vegetables like kale and cabbage are rich in sulfur-containing compounds (like glucosinolates) that activate phase 2 liver detox enzymes, while arugula and broccoli offer bitter compounds that stimulate bile flow and support fat metabolism.
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.
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.
Join Nourishing Meals® today to get access to over 1800 nutrient-dense member-only recipes and our easy-to-use meal planning tools. Get inspired to cook again and take control of your health using the power of real food! Add meals for breakfast, lunch, and dinner, or use our system to only plan your evening meals. It is completely customizable to your unique needs!
