Tender kale, roasted chicken, and winter squash perfectly complement tart apples and a citrus-balsamic vinaigrette in this autumn harvest salad. Roasted hazelnuts, pecans, or walnuts can be used to top the salad. Add crumbled feta or blue cheese if dairy is safe for your diet!

Adding avocado to your smoothies boosts the absorption of beneficial carotenoids from the greens! It also slows the digestion of the smoothie, which helps to maintain blood sugar and keep you satisfied longer....meaning this smoothie can be a meal in itself. To lower the overall fruit sugar (and FODMAP) content even more, replace the frozen cherries with more blueberries or frozen strawberries. 

This incredibly flavorful Thai-style tomato soup is made from roasted roma tomatoes! Make several batches and freeze it in quart jars during tomato season. Pictured here is purple mountain basil I grow in my gardens, however, Thai basil or sweet basil both work well in this recipe. 

Serve this southwestern style kale salad for a simple vegan dinner or lunch. The dressing can be added to the kale and stored in your fridge for up to four days. Store the other ingredients separately to be able to create a quick, nutrient-dense meal in minutes! Serve with Chipotle Yam Fries for a balanced, plant-based meal.

A roasted chicken dinner is a perfect nourishing family meal for fall and winter. Serve with Mashed Potatoes, Gluten-Free Gravy, and steamed green beans for a balanced meal. I like to sprinkle the chicken with plenty of unrefined coarse sea salt before baking. This gives the meat a ton of flavor.

You’ll love this simple, gluten-free flatbread recipe so much it will likely become a staple in your home! The grains are soaked, which increases their digestibility and nutritional profile, blended, and then POURED onto hot baking stones or cast iron skillets. No more wrestling with sticky dough or batter! This recipe makes two flatbreads.

Have you ever tried those salty seaweed snacks you buy at places like Trader Joe's? I know, they're addicting, we've tried them before and my children loved them! I won't buy them because they have so much packaging and because canola oil is listed as one of the ingredients (which is often genetically engineered). My 10 year old daughter has been thinking about a way to make them for months and she finally decided to figure it out last week. I asked her to write a "guest post" for me, but she didn't want to. She did, however, write the recipe below but wanted me to "introduce" it. 

Although there is no dairy in this recipe, it could have fooled me. The creamy cheesecake layer, made from soaked cashews and fresh berries, has just enough tanginess to mimic regular cheesecake. I used cacao nibs and shredded coconut as pretty toppings for the bites pictured in this post, but feel free to use chopped pistachios, grated dark chocolate, or anything else that strikes your fancy.

This rich and creamy white bean soup can be made in short order on busy weeknights! Serve with your favorite crusty bread, flatbread, or rice for a nourishing meal on a chilly evening.

Serve this hearty beef, potato, and mushroom stew on a chilly autumn or winter evening. Top each bowl with a spoonful of raw sauerkraut to aid digestion! A good beef bone broth makes all the difference in this recipe. 

I'm spending all of my writing time finishing the new cookbook so today I have another guest post for you from a friend and acupuncturist here in Northwestern Washington. Nancy Moore runs a busy acupuncture and Chinese herbal medicine practice. She can also be found on her oriental medicine blog.

I use sprouted brown rice flour from Planet Rice. I buy it in 25-pound bags from Azure Standard. It's really a lovely flour. Light and not so grainy compared to regular brown rice flour. Plus, since it's sprouted, it is much easier to digest.

Serve these egg-free, gluten-free apple cinnamon rolls for a holiday gathering or as a special treat on a chilly fall morning. They are sweetened with coconut sugar and full of apple cinnamon flavors! Replace the butter with coconut oil to make these dairy-free and vegan!

Rich, fudgy, and deeply satisfying, these grain-free brownies come together in minutes with just a handful of nourishing ingredients. All you need is a food processor—meaning minimal cleanup and maximum ease! Ground walnuts provide plenty of heart-healthy fats, eliminating the need for added oils or butter while creating a naturally decadent texture. A touch of pure maple syrup adds just the right amount of sweetness without overwhelming the deep chocolate flavor.

I created this recipe out of the Frozen Coconut Banana Cream Pie recipe from the Nourishing Meals cookbook.  It is great as an after-school snack or as a light dessert. We always keep a few cans of organic coconut milk in the fridge, because when coconut milk is chilled the cream separates from the water. You can then use the cream to make whipped coconut cream or these bars.

This cookie recipe isn't too sweet. It would make a good snack for school or work. Pair a few cookies with some Kale Chips and raw carrot sticks for a healthy afternoon snack or light lunch!

These vibrant collard green wraps are the perfect way to enjoy a fresh, light, and deeply nourishing meal—no oven or stove required! They're endlessly adaptable, fun to assemble, and bursting with flavor and texture. Use whatever fresh vegetables you have on hand—thin slices of bell pepper, sunflower sprouts, radishes, avocado, red cabbage, fresh basil, or even juicy strips of ripe mango.

This recipe makes about a quart—a cozy, small-batch brew perfect for a slow morning or an afternoon pause. In our home, I often double it… one pot never seems to be enough! You can find dandelion root and chai spices in the bulk herb section of your local natural foods store or apothecary. Once the roots and spices have simmered into a rich, fragrant infusion, feel free to stir in your favorite creamy addition.

Creamy roasted almond butter makes such a great base for grain-free baked goods! The texture and flavor of these muffins are best once they have completely cooled. Serve with raw honey and butter, and a mug of herbal tea. These also make a great snack to take with you while traveling, or pack one in your child's lunchbox!

Freshly ground raw buckwheat flour, pumpkin pie spices, pumpkin purée, and a touch of coconut sugar create tender and delicious gluten-free and egg-free muffins! Serve for breakfast or an afternoon snack slathered with sunflower seed butter or almond butter along with a cup of tea.  This recipe is a variation of my Banana Buckwheat Muffins, only made with pumpkin instead! Be sure to use raw buckwheat flour in this recipe!

Serve this nutrient-dense whole-grain porridge as part of a balanced breakfast. The diced apples melt into the porridge as it cooks, creating a very soothing meal. Replace half of the water with your favorite type of milk for a richer porridge!

Serve this easy, nourishing pumpkin lentil soup alongside a pot of black rice or brown rice on a chilly evening. You can roast your own sugar pie pumpkins and then use a food processor to purée the flesh or use canned pumpkin in this recipe. Puréed butternut squash or kabocha squash can also be used in place of the pumpkin.

This cumin-roasted sheet pan chicken and spicy cilantro-yogurt sauce is so incredibly flavorful that it is hard to stop eating! Serve over a bed of baby arugula for an easy, nourishing dinner.

These keto pumpkin spice muffins make the perfect dessert or side dish! They are delicious spread with butter hot out of the oven, or can be served with a bowl of soup on a chilly evening.

These rolls are best served the same day they are made. Top them with dairy-free cream cheese frosting for pure decadence! If you don't have millet flour on hand you can substitute it with brown rice flour.

Fresh herbs are a concentrated source of anti-inflammatory phytonutrients. This green goddess sauce is packed with fresh herbs and is so incredibly flavorful! Use it to top Baked Chicken Breasts, Baked Potatoes, Rice, or chopped romaine lettuce.

Many of us grew up starting the day with a bowl of cold breakfast cereal and cow’s milk. But when we step back, it’s clear that this is a fairly recent tradition in human history. Cold breakfast cereals—whether conventional or organic—are not the nourishing foundation our bodies need each morning. Even the “natural” or organic boxed varieties are still highly processed, lacking in the nutrient density and balance that truly fuel our day. The good news is, there are far healthier options that can support steady energy, balanced moods, and optimal brain function and growth. The key is choosing whole, organic foods that your body recognizes and thrives on. There’s no one-size-fits-all approach—what works for you may shift daily, weekly, or even seasonally. The most important thing is to keep experimenting and noticing how your body feels when you start the day with real nourishment.

Serve this sweet and spicy slaw with roasted chicken or barbecued beans for a balanced, nourishing meal. The sweet apples complement the spicy peppers in this light and refreshing cabbage slaw. The creamy cottage cheese-cilantro dressing adds protein, phytonutrients, and a burst of bright flavors!

Roasting vegetables brings out their sweetness and depth of flavors. Serve this simple roasted vegetable side dish with your favorite meat, fish, or vegetarian main dish. Sprinkle fresh herbs over the vegetables just before serving! Thyme, parsley, cilantro, and rosemary all work well!

Ginger, kale, and cabbage all contain potent anti-inflammatory and detoxification compounds that can calm the gut, up-regulate genes that turn down inflammatory pathways, and increase antioxidant enzymes. Serve this smoothie as an afternoon snack or for breakfast with a few scoops of your favorite amino acid powder.

This recipe is very versatile. Don't like cranberries? Substitute blueberries or sliced apples with cinnamon. My Pear-Gingerbread version is equally as delicious! The texture and flavor of this cake tastes best the day it is made. Serve it with warm spice tea at the end of a holiday meal.

Add all of the ingredients for this nourishing soup to your slow cooker before you go to work or school in the morning and come home to a delicious, nutrient-dense meal. Serve soup with soaked whole grain flatbread, crusty whole grain bread, or with a simple green salad.

Ginger, lime, and cardamom come together in a light and lively dressing that is tossed with roasted butternut squash and beets, and served over a bed of arugula. The roasted vegetables for this salad can be prepared ahead of time and stored in an airtight container in your refrigerator for several days. Serve salad as part of a holiday meal or with baked salmon or chicken for a balanced, weeknight meal.

Chicken soup with dumplings is a classic meal that has its origins in Germany. Growing up, my mother would make large pots of chicken soup with dumplings all winter long, using the lengthy process of slow-cooking a whole chicken to make a nourishing broth, and then removing the meat for the soup and adding spoonfuls of the dumpling dough to the simmering broth. I still remember standing at the stove, watching the dough puff up as it cooked in the broth! My German maternal grandmother also made incredible dumplings with a variety of different beef and chicken stews for my mother and her siblings growing up. Dumplings are typically made from flour, butter, milk, and baking powder, and are added to the simmering broth or soup at the end of cooking. My recipe below uses several different gluten-free flours, eggs, and water for a simple dairy-free and gluten-free dumpling.

This recipe can be made ahead of time and reheated before serving. Just before serving, try sprinkling on some Candied Walnuts or roasted hazelnuts; or stir in a handful of sliced almonds when you add the rice to the skillet! For directions on how to cook wild rice use my Basic Wild Rice recipe. Then let the rice cool completely before using.

As soon as school starts back up in the fall my children inevitably get a little sniffle or a slight cough. It's a good thing to be exposed to viruses and bacteria. It makes the immune system stronger. But how your immune system reacts depends on a lot of factors. Certain foods, nutritional supplements, herbs, and other remedies may be very beneficial during times of acute illness because they help your body heal itself naturally. This post offers you tips for building a strong immune system as well as natural home remedies to treat ear infections, coughs, fevers, colds, and flus.

These healthy grain-free, nut-free chocolate cupcakes are perfect for a Halloween party, birthday celebration, or any festive gathering. They’re rich, moist, and naturally sweetened—proof that wholesome treats can feel just as indulgent as traditional ones. Top them with my Dairy-Free Sweet Potato Buttercream Frosting for a pop of bright orange color and a touch of autumn magic.

This smoothie recipe makes a great after school snack for your children. Serve it with carrot sticks and apple slices. Start with one pear and if you need the smoothie a little sweeter, add part or all of the second pear. 

Yesterday evening, I taught another live cooking class on the anti-inflammatory diet, and as always, it was an incredible experience to connect with so many people in person. It’s inspiring to witness the motivation and commitment in the room as individuals step forward to reclaim their health through food. Whether someone is just beginning their journey or has been fine-tuning their diet for years, the process of making dietary shifts is both deeply personal and transformative. These classes remind me that healing isn’t just about learning new recipes—it’s about stepping into a new way of being, one that aligns with the health, energy, and vitality we all seek. But making these changes isn't always easy. Letting go of familiar foods and habits can feel like shedding an old identity, especially when certain foods have been a daily part of life for years—or even decades.