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Article
Raw Berry Tart with a Coconut Pastry Cream (vegan, gluten-free)

have something beautiful and delicious for you—just in time for your 4th of July celebrations. This no-bake raw berry tart is not only stunning to look at, but also packed with nutrient-dense ingredients that deeply nourish your body while satisfying your sweet tooth. Tarts might look complicated, but once you try making this one, you’ll see how simple it really is. No oven required. Just a tart pan, a food processor, and your favorite summer berries.

Raw Berry Tart with a Coconut Pastry Cream (vegan, gluten-free)
Jul 03, 2012

Raw Berry Tart with a Coconut Pastry Cream (vegan, gluten-free)

have something beautiful and delicious for you—just in time for your 4th of July celebrations. This no-bake raw berry tart is not only stunning to look at, but also packed with nutrient-dense ingredients that deeply nourish your body while satisfying your sweet tooth. Tarts might look complicated, but once you try making this one, you’ll see how simple it really is. No oven required. Just a tart pan, a food processor, and your favorite summer berries.

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Article
Buckwheat Pecan Thumbprint Cookies (vegan + gluten-free)

Try making these healthy, vegan, gluten-free cookies on a rainy afternoon with your children. They will surely brighten your day! Recipes made with freshly ground buckwheat flour (from raw groats) do not require the addition of xanthan gum in order to hold together without crumbling. Buckwheat is a grain that is quite often cross contaminated with gluten grains so be sure to purchase your groats from a certified gluten-free mill, such as Bob's Red Mill.

Buckwheat Pecan Thumbprint Cookies (vegan + gluten-free)
Apr 25, 2012

Buckwheat Pecan Thumbprint Cookies (vegan + gluten-free)

Try making these healthy, vegan, gluten-free cookies on a rainy afternoon with your children. They will surely brighten your day! Recipes made with freshly ground buckwheat flour (from raw groats) do not require the addition of xanthan gum in order to hold together without crumbling.

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Article
Gluten-Free Flatbread Recipe made from Soaked Whole Grains (yeast-free, vegan)

You’ll love this simple, gluten-free flatbread recipe so much it will likely become a staple in your home! It is made entirely from soaked gluten-free whole grains....no flours! The grains are soaked overnight, 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.

Gluten-Free Flatbread Recipe made from Soaked Whole Grains (yeast-free, vegan)
Mar 27, 2012

Gluten-Free Flatbread Recipe made from Soaked Whole Grains (yeast-free, vegan)

You’ll love this simple, gluten-free flatbread recipe so much it will likely become a staple in your home! It is made entirely from soaked gluten-free whole grains....no flours! The grains are soaked overnight, 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.

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Article
Strawberry Cheesecake Bites (gluten-free, dairy-free, vegan)

Today we have another guest post from a fellow blogger and friend, Hallie Klecker, who has created an amazingly simple and nutritious "cheesecake" recipe for a mini muffin pan. Hallie has a fabulous cookbook and blog that are both gluten-free, dairy-free, and revolve around whole foods. She tells her story below. ~Ali

Mar 16, 2012

Strawberry Cheesecake Bites (gluten-free, dairy-free, vegan)

Today we have another guest post from a fellow blogger and friend, Hallie Klecker, who has created an amazingly simple and nutritious "cheesecake" recipe for a mini muffin pan.

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Article
Crucifers and Sulforaphane: Nature’s Most Powerful Detox Activators

Cruciferous vegetables like broccoli, kale, cabbage, and arugula are more than just nutritious—they’re biochemical powerhouses that support your body’s natural detoxification, reduce inflammation, and promote hormone balance. But their healing potential isn’t just in what they contain—it’s in how you prepare and eat them. This post explores why eating raw (or lightly cooked) crucifers matters, how to boost sulforaphane production, and the science behind using everyday foods to gently activate your body’s detox pathways. Let these humble vegetables become catalysts for profound cellular renewal and daily allies in your transformation.

CRUCIFEROUS VEGETABLES-1
Jun 07, 2025

Crucifers and Sulforaphane: Nature’s Most Powerful Detox Activators

Cruciferous vegetables like broccoli, kale, cabbage, and arugula are more than just nutritious—they’re biochemical powerhouses that support your body’s natural detoxification, reduce inflammation, and promote hormone balance. But their healing potential isn’t just in what they contain—it’s in how you prepare and eat them. This post explores why eating raw (or lightly cooked) crucifers matters, how to boost sulforaphane production, and the science behind using everyday foods to gently activate your body’s detox pathways. Let these humble vegetables become catalysts for profound cellular renewal and daily allies in your transformation.

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Article
Sprouted Brown Rice Bread (gluten-free + yeast-free)

Here is the recipe you've all been waiting for! I posted a photo of this gluten-free bread to our Facebook page over a month ago and received quite a bit of excited feedback. Yeast-free bread is so simple and quick to make because there is no rising time! Just mix the ingredients together and pop it in the oven.

Sprouted Brown Rice Bread (gluten-free + yeast-free)
Jun 10, 2013

Sprouted Brown Rice Bread (gluten-free + yeast-free)

Here is the recipe you've all been waiting for! I posted a photo of this gluten-free bread to our Facebook page over a month ago and received quite a bit of excited feedback.

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Article
Coconut Banana Ice Cream Bars (dairy-free, gluten-free, nut-free)

The other morning I slept in and came downstairs to see my oldest daughter, Lily, put a pan of something into the freezer. I asked her what she made and she responded: "frozen coconut banana cream bars." We all enjoyed them as a treat throughout the day. Then later I saw her on the computer (which rarely ever happens) and asked her what she was doing. "Oh, I'm just typing up a recipe for a blog post" she responded. So what you see written below, including all of the photos, is by my 11-year daughter.

Coconut Banana Ice Cream Bars (dairy-free, gluten-free, nut-free)
Apr 30, 2013

Coconut Banana Ice Cream Bars (dairy-free, gluten-free, nut-free)

The other morning I slept in and came downstairs to see my oldest daughter, Lily, put a pan of something into the freezer. I asked her what she made and she responded: "frozen coconut banana cream bars." We all enjoyed them as a treat throughout the day.

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Recipe
Roasted Cherry Tomato Feta Pasta

This simple pasta dish captures the essence of summer with sweet, roasted cherry tomatoes, creamy feta, and fresh basil. Everything roasts together in one pan while the pasta cooks, infusing the tomatoes with deep, jammy flavor and softening the feta into a rich, tangy sauce. I use a gluten-free yellow lentil and rice spaghetti noodle here for its satisfying texture and extra boost of plant-based protein. It’s a quick, nourishing meal that feels both comforting and fresh—perfect for busy weeknights or a relaxed evening on the patio.

ROASTED CHERRY TOMATO FETA PASTA-3

Roasted Cherry Tomato Feta Pasta

Article
Chocolate-Hazelnut-Goji Berry Cookies (grain-free, gluten-free)

This healthy little cookie recipe came to me in a flash the other day....all written out in my mind. I knew I had to get busy in the kitchen and make them. They turned out great the first time! Living in the Pacific Northwest we have an ample supply of hazelnuts so I like to use every opportunity I get to incorporate them into my recipes. If you don't have hazelnuts on hand try using raw organic almonds instead.

Chocolate-Hazelnut-Goji Berry Cookies (grain-free, gluten-free)
Apr 24, 2013

Chocolate-Hazelnut-Goji Berry Cookies (grain-free, gluten-free)

This healthy little cookie recipe came to me in a flash the other day....all written out in my mind. I knew I had to get busy in the kitchen and make them. They turned out great the first time! Living in the Pacific Northwest we have an ample supply of hazelnuts so I like to use every opportunity I get to incorporate them into my recipes.

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Recipe
Grain-Free Carrot-Zucchini Cake with Honey-Cream Cheese Frosting

This grain-free cake is a tender, wholesome treat made with freshly grated zucchini and carrots, antioxidant-rich olive oil, and warming spices. Naturally sweetened with maple syrup and topped with a dreamy honey cream cheese frosting, it’s the kind of dessert that feels both nourishing and indulgent. Almond and coconut flours create a moist, delicate crumb while offering plenty of healthy fats to keep you feeling balanced. Serve this cake for a summer gathering, a weekend brunch, or simply as a refined sugar-free treat to savor with tea.

GRAIN-FREE CARROT ZUCCHINI CAKE WITH HONEY-CREAM CHEESE FROSTING-1

Grain-Free Carrot-Zucchini Cake with Honey-Cream Cheese Frosting

Recipe
Cruciferous Detox Slaw

This refreshing slaw offers a simple yet powerful way to support your body’s natural detoxification processes, using cruciferous vegetables like green cabbage and black kale as its foundation. It’s tossed with lime juice, olive oil, green onions, cilantro, and finished with a sprinkle of toasted pumpkin seeds for a satisfying crunch. Rich in sulforaphane precursors, fiber, and phytonutrients, this slaw gently activates Phase II detox pathways and supports digestion and hormone balance.

EASY CRUCIFEROUS DETOX SLAW-1

Cruciferous Detox Slaw

Recipe
Cilantro-Lime Halibut Burgers (egg-free + gluten-free)

These egg-free, nut-free cilantro-lime halibut burgers are fresh, flavorful, and perfect for warm-weather meals. Infused with garlic, lime zest, green onion, and a gentle kick of chili, they’re tender yet hold together beautifully—no eggs or nuts required. A handful of real-food ingredients comes together quickly in a food processor to form golden, herb-flecked patties that sear to perfection. Serve them in lettuce wraps, over greens, or alongside a tangy slaw for a protein-rich, naturally gluten-free meal that’s both satisfying and light.

CILANTRO-LIME HALIBUT BURGERS GLUTEN-FREE EGG-FREE-1

Cilantro-Lime Halibut Burgers (egg-free + gluten-free)

Recipe
Tahini-Oat Chocolate Chip Cookies (egg-free + gluten-free)

These wholesome tahini oat cookies are soft, chewy, and deeply satisfying—perfect for when you want a naturally sweet treat without the sugar crash. Made without eggs, nuts, gluten, dairy, or refined sugar, they come together quickly using pantry staples and just one bowl. The tahini adds a rich, nutty flavor that pairs beautifully with oats, creating a cookie that’s as grounding as it is nourishing. Enjoy them as an afternoon snack, tuck them into lunchboxes, or serve warm with a cup of herbal tea. These are the kind of cookies that keep your body and taste buds in harmony.

TAHINI OAT COOKIES-VEGAN GLUTEN-FREE NUT-FREE EGG-FREE-2

Tahini-Oat Chocolate Chip Cookies (egg-free + gluten-free)

Article
Raw Cruciferous Detox Salad Recipe

This raw cruciferous detox slaw is one of those recipes I make over and over again. It’s crisp, refreshing, and endlessly adaptable—something I prepare several times a week, each time with a little variation depending on what’s fresh, seasonal, or intuitively calling to me. At its core, this slaw features raw cabbage and kale—two cruciferous vegetables rich in glucosinolates, compounds that support the body’s detoxification pathways through the formation of sulforaphane and other bioactive metabolites. Preparing them raw preserves their delicate enzymes and enhances their cleansing properties.

EASY CRUCIFEROUS DETOX SLAW-1
Jun 09, 2025

Raw Cruciferous Detox Salad Recipe

This raw cruciferous detox slaw is one of those recipes I make over and over again. It’s crisp, refreshing, and endlessly adaptable—something I prepare several times a week, each time with a little variation depending on what’s fresh, seasonal, or intuitively calling to me. At its core, this slaw features raw cabbage and kale—two cruciferous vegetables rich in glucosinolates, compounds that support the body’s detoxification pathways through the formation of sulforaphane and other bioactive metabolites. Preparing them raw preserves their delicate enzymes and enhances their cleansing properties.

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Article
Fiber: The Forgotten Detoxifier

When we think about detoxification, fiber rarely gets the spotlight. Yet it’s one of the most essential and effective tools your body uses to eliminate toxins every single day. Fiber isn’t just for digestion—it’s your internal clean-up crew, guiding waste out so you can feel light again. Without enough of it, toxins—including estrogen byproducts, bile acids, heavy metals, and environmental pollutants—can get reabsorbed into circulation, straining your liver and making you feel sluggish, inflamed, or hormonally imbalanced. Fiber plays a crucial role in Phase III detoxification—the final step where toxins leave the body. Without adequate fiber, toxins can be reabsorbed through the gut wall—a process called enterohepatic recirculation—leading to a heavier toxic burden and increased inflammation.

HIGH-FIBER FOODS-2
Jun 14, 2025

Fiber: The Forgotten Detoxifier

When we think about detoxification, fiber rarely gets the spotlight. Yet it’s one of the most essential and effective tools your body uses to eliminate toxins every single day. Fiber isn’t just for digestion—it’s your internal clean-up crew, guiding waste out so you can feel light again. Without enough of it, toxins—including estrogen byproducts, bile acids, heavy metals, and environmental pollutants—can get reabsorbed into circulation, straining your liver and making you feel sluggish, inflamed, or hormonally imbalanced. Fiber plays a crucial role in Phase III detoxification—the final step where toxins leave the body. Without adequate fiber, toxins can be reabsorbed through the gut wall—a process called enterohepatic recirculation—leading to a heavier toxic burden and increased inflammation.

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Article
Raw Thai Wraps with Cilantro-Pumpkin Seed Pâté and a Dipping Sauce

We have a garden full of vibrant, tender collard greens right now—lush, green leaves that inspired me to create these nourishing raw wraps filled with pumpkin seed pâté and served with a gingery cashew butter dipping sauce. These wraps are a refreshing, plant-powered meal that’s naturally grain-free, gluten-free, and full of flavor and texture. Even my children enjoy them! Well—my 8-year-old thinks they're just okay, and the littlest one prefers to nibble on the pâté and cucumber strips, but the rest of the gang devours them with delight.

Raw Thai Wraps with Cilantro-Pumpkin Seed Pâté
Apr 16, 2013

Raw Thai Wraps with Cilantro-Pumpkin Seed Pâté and a Dipping Sauce

We have a garden full of vibrant, tender collard greens right now—lush, green leaves that inspired me to create these nourishing raw wraps filled with pumpkin seed pâté and served with a gingery cashew butter dipping sauce. These wraps are a refreshing, plant-powered meal that’s naturally grain-free, gluten-free, and full of flavor and texture. Even my children enjoy them! Well—my 8-year-old thinks they're just okay, and the littlest one prefers to nibble on the pâté and cucumber strips, but the rest of the gang devours them with delight.

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Article
Dandelion Root Chai Tea

I'm so excited to share this dandelion root chai tea recipe with you today! It makes a beautiful coffee substitute for anyone looking to reduce caffeine. And truly, is there anything more comforting than a warm, spiced drink on a cold winter or spring morning? There’s something deeply grounding about preparing this tea. The act itself is a kind of ritual—a slowing down, a returning. In Ayurveda and traditional herbalism, bitter herbs like dandelion root are revered for their power to awaken digestion. Dandelion stimulates the secretion of bile, helps the liver do its vital detoxifying work, and supports the early phases of digestion—signaling the body that nourishment is on its way.

Dandelion Root Chai Tea
Feb 28, 2013

Dandelion Root Chai Tea

I'm so excited to share this dandelion root chai tea recipe with you today! It makes a beautiful coffee substitute for anyone looking to reduce caffeine. And truly, is there anything more comforting than a warm, spiced drink on a cold winter or spring morning? There’s something deeply grounding about preparing this tea. The act itself is a kind of ritual—a slowing down, a returning. In Ayurveda and traditional herbalism, bitter herbs like dandelion root are revered for their power to awaken digestion. Dandelion stimulates the secretion of bile, helps the liver do its vital detoxifying work, and supports the early phases of digestion—signaling the body that nourishment is on its way.

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Recipe
Garlic Sautéed Greens

These sautéed greens come together in minutes and offer a deeply satisfying, savory way to enjoy a generous portion of dark leafy greens. When gently wilted with garlic and a splash of vinegar, dark leafy greens transform into something tender, flavorful, and grounding. Cooked greens are not only easy to digest—they’re also a concentrated source of minerals. Each serving of this recipe offers over 500mg of calcium, making it an excellent plant-based source of this essential nutrient.

GARLIC SAUTEED GREENS ELIMINATION DIET RECIPE-1

Garlic Sautéed Greens

Recipe
Roasted Sweet Potato and Black Bean Salad with Lime Vinaigrette

This roasted sweet potato and black bean salad is a colorful, crowd-pleasing dish that’s perfect for summer gatherings, potlucks, or easy weeknight dinners. The natural sweetness of roasted sweet potatoes pairs beautifully with protein-rich black beans and a zesty lime vinaigrette. Add sliced avocado and toasted pumpkin seeds for extra flavor, fiber, and a boost of essential nutrients like potassium, magnesium, and zinc.

ROASTED SWEET POTATO AND BLACK BEAN SALAD WITH LIME VINAIGRETTE-11

Roasted Sweet Potato and Black Bean Salad with Lime Vinaigrette

Recipe
Turmeric Beef & Cauliflower Rice

This deeply flavorful and satisfying dish comes together quickly in one pan, making it perfect for busy weeknights. With warming spices, ground beef, and tender cauliflower rice, it’s a nourishing option for anyone looking for a light, low-carb meal that still feels grounding. Pair it with sautéed greens or sliced avocado, or enjoy it on its own for a simple, savory bowl you’ll want to make on repeat.

TURMERIC BEEF AND CAULIFLOWER RICE-AIP-1

Turmeric Beef & Cauliflower Rice

Recipe
Mexican Black Bean, Beef, and Rice Casserole

This hearty, flavorful casserole brings everything together in one dish—black beans, seasoned beef, and rice—baked until tender and perfectly melded. It’s the kind of recipe you can assemble in minutes, pop in the oven, and walk away from while the magic happens. Serve it with sliced avocado, fresh cilantro, a crisp arugula salad with lime vinaigrette, and extra lime wedges for a bright, fresh finish. Ideal for busy weeknights, potlucks, or cozy weekend dinners.

MEXICAN BEEF BLACK BEEN RICE CASSEROLE-2

Mexican Black Bean, Beef, and Rice Casserole

Recipe
Baby Potato Salad with Dijon Vinaigrette

This light and flavorful potato salad is a refreshing twist on the classic. Made with tender baby potatoes and tossed in a zesty Dijon vinaigrette, it’s the perfect addition to summer picnics, potlucks, or outdoor dinners. No mayo here—just bright, herby flavors that let the ingredients shine. Serve it slightly warm or chilled; either way, it’s a simple, crowd-pleasing dish you’ll come back to all season long.

BABY POTATO SALAD WITH SHALLOTS AND DIJON VINAIGRETTE-1

Baby Potato Salad with Dijon Vinaigrette

Article
Banana Almond Butter Muffins (gluten-free, grain-free, dairy-free)

I like to make this healthy grain-free muffin recipe after my children go to sleep at night so they have something nourishing to eat for breakfast—especially helpful on really busy mornings! The other day my daughter wanted to know how much protein each muffin had so she worked out how many grams of protein each ingredient contained and then divided the total number by 12. She came up with 6.3 grams per muffin, not bad.

Banana Almond Butter Muffins (gluten-free, grain-free, dairy-free)
Jan 20, 2013

Banana Almond Butter Muffins (gluten-free, grain-free, dairy-free)

I like to make this healthy grain-free muffin recipe after my children go to sleep at night so they have something nourishing to eat for breakfast—especially helpful on really busy mornings!

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Recipe
Honeydew, Cucumber, and Frisée Salad with Lemon Vinaigrette

This cooling, hydrating salad is a celebration of simple summer ingredients. With sweet honeydew melon, crisp cucumber, and mildly bitter frisée, it strikes a beautiful balance of flavors and textures. Frisée—a lacy, lightly bitter green in the chicory family—stimulates digestive secretions and supports liver function, making it especially helpful before meals. Tossed in a lemony vinaigrette, this salad is the perfect way to awaken the palate. Serve it alongside grilled fish for an elegant and refreshing warm-weather meal.

HONEYDEW CUCUMBER FRISEE SALAD LEMON VINAIGRETTE-2

Honeydew, Cucumber, and Frisée Salad with Lemon Vinaigrette

Recipe
High-Protein Lemon-Blueberry Overnight Oats

These high-protein overnight oats are creamy, refreshing, and packed with nourishing ingredients to keep you satisfied for hours. Blended cottage cheese creates a smooth, pudding-like base with a subtle tang, while lemon and blueberries add brightness and natural sweetness. Chia seeds and rolled oats provide fiber and staying power, making this an ideal make-ahead breakfast for busy mornings. It’s a delicious way to start your day with protein, flavor, and ease.

HIGH PROTEIN LEMON-BLUEBERRY OVERNIGHT OATS-1

High-Protein Lemon-Blueberry Overnight Oats

Recipe
Summer Vegetable, Chicken, and Navy Bean Soup

If you're looking for an easy, wholesome dinner the whole family will love, this summer chicken and navy bean soup checks every box. It’s hearty yet light, rich in fiber and clean protein, and loaded with summer vegetables. It also offers a generous dose of antioxidants and phytonutrients to reduce inflammation and support healing. Start it in the morning in your slow cooker or whip it up on the stovetop for a quick, nourishing dinner. It also makes excellent leftovers—perfect for busy days or simple meal prep.

SUMMER VEGETABLE CHICKEN NAVY BEAN SOUP-2

Summer Vegetable, Chicken, and Navy Bean Soup

Article
Gluten-Free Cinnamon Rolls (egg-free, vegan, refined sugar-free)

Happy Holidays! I created this yummy gluten-free, vegan cinnamon roll recipe about a month ago and have been looking forward to posting it here for you all! It makes a fun treat to share with family and friends around the holidays. This recipe uses a mix of a few gluten-free whole grain flours along with ground golden flax seeds to add structure and tenderness. It's actually a version of the gluten-free breadstick recipe in my new cookbook.

Gluten-Free Cinnamon Rolls (egg-free, vegan, refined sugar-free)
Dec 24, 2012

Gluten-Free Cinnamon Rolls (egg-free, vegan, refined sugar-free)

Happy Holidays! I created this yummy gluten-free, vegan cinnamon roll recipe about a month ago and have been looking forward to posting it here for you all! It makes a fun treat to share with family and friends around the holidays.

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Article
The Magic of Magnesium: A Detox Mineral Your Body Can’t Live Without

When we think of detox, we often picture green juices, infrared saunas, or herbal protocols. Daily detoxification certainly relies on many foundational elements such as phytonutrients from cruciferous vegetables, fiber to bind and eliminate toxins, and hydration to flush them through. However, at the foundation of effective detoxification is magnesium—a key mineral that supports many of the body’s detox pathways. Magnesium is one of the most abundant minerals in the human body and a cofactor in over 300 enzymatic reactions. It supports liver detoxification, hormonal balance, energy production, digestion, sleep, and nervous system regulation. Yet it’s also one of the most depleted nutrients in modern life.

CHERRY BLOSSOMS-MAGNESIUM-2
Jun 20, 2025

The Magic of Magnesium: A Detox Mineral Your Body Can’t Live Without

When we think of detox, we often picture green juices, infrared saunas, or herbal protocols. Daily detoxification certainly relies on many foundational elements such as phytonutrients from cruciferous vegetables, fiber to bind and eliminate toxins, and hydration to flush them through. However, at the foundation of effective detoxification is magnesium—a key mineral that supports many of the body’s detox pathways. Magnesium is one of the most abundant minerals in the human body and a cofactor in over 300 enzymatic reactions. It supports liver detoxification, hormonal balance, energy production, digestion, sleep, and nervous system regulation. Yet it’s also one of the most depleted nutrients in modern life.

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Article
Cranberry Orange Upside Down Cake (grain-free)

I adore cranberries as you probably already know if you've been reading my blog. This healthy cranberry orange upside down cake recipe isn't very rich or sweet. In fact, I sweeten it with just a few tablespoons of maple syrup. It's plenty sweet for my family though. Once you cut sugar out of your diet, your taste buds become very sensitive to the sweet flavor and you may find that you simply don't crave or desire sugary foods anymore. 

Cranberry Orange Upside Down Cake (grain-free)
Nov 21, 2012

Cranberry Orange Upside Down Cake (grain-free)

I adore cranberries as you probably already know if you've been reading my blog. This healthy cranberry orange upside down cake recipe isn't very rich or sweet. In fact, I sweeten it with just a few tablespoons of maple syrup. It's plenty sweet for my family though.

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Article
Wild Rice, Kale, and Cranberry Pilaf

Here is a hearty, antioxidant-rich, winter pilaf recipe for all of you wild rice fans out there! This simple recipe makes a perfect addition to your holiday table. It can even be used as a stuffing for turkey. I like to add chopped, roasted hazelnuts just before serving. It's seriously good, and good for you!

WILD RICE KALE CRANBERRY PILAF VEGAN-2
Nov 19, 2012

Wild Rice, Kale, and Cranberry Pilaf

Here is a hearty, antioxidant-rich, winter pilaf recipe for all of you wild rice fans out there! This simple recipe makes a perfect addition to your holiday table. It can even be used as a stuffing for turkey. I like to add chopped, roasted hazelnuts just before serving. It's seriously good, and good for you!

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Article
Creamy Almond Kale Smoothie

If there was one thing you could do right now to improve your health would you do it? Eating raw cruciferous vegetables daily might be our saving grace in this increasingly toxic world. Cruciferous vegetables will upregulate or "produce" the enzymes your body needs to eliminate environmental toxins and properly metabolize estrogen. They also provide the sulfur, folates, and magnesium these enzymes need to function optimally. Worried about cruciferous vegetables causing thyroid problems?

Creamy Almond Kale Smoothie
Oct 25, 2012

Creamy Almond Kale Smoothie

If there was one thing you could do right now to improve your health would you do it? Eating raw cruciferous vegetables daily might be our saving grace in this increasingly toxic world. Cruciferous vegetables will upregulate or "produce" the enzymes your body needs to eliminate environmental toxins and properly metabolize estrogen.

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Recipe
Chocolate-Walnut Oatmeal Cookies (gluten-free + egg-free)

These soft, chewy chocolate-walnut oatmeal drop cookies are a deeply satisfying, nutrient-dense snack—perfect to pack for backpacking trips or long day hikes. Made without flour, dairy, eggs, or refined sugar, they’re a naturally gluten-free option that holds up beautifully in a backpack or lunchbox. Rolled oats form the base, offering complex carbohydrates for steady energy, while walnuts and nut butter provide healthy fats and a boost of plant-based protein. A handful of dark chocolate chips makes each bite feel just a little indulgent.

CHOCOLATE-WALNUT OATMEAL COOKIES VEGAN GLUTEN-FREE-1-2

Chocolate-Walnut Oatmeal Cookies (gluten-free + egg-free)

Recipe
Thai Tofu & Vegetable Red Curry

This deeply flavorful vegan Thai red curry features crispy golden tofu, seasonal vegetables, and a creamy coconut curry sauce infused with warming spices. It’s a one-pot, plant-based meal that delivers both comfort and nourishment—rich in anti-inflammatory compounds, blood sugar–balancing fats, and colorful phytonutrients. Serve it over black rice for extra fiber and anthocyanins, brown rice for a wholesome, nutty base, or white jasmine rice for a soothing, easily digestible option.

VEGAN THAI TOFU RED CURRY WITH VEGETABLES-1

Thai Tofu & Vegetable Red Curry

Recipe
Raspberry, Kale, and Salmon Detox Salad with Raspberry Vinaigrette

This detox-supportive salad is both refreshing and deeply nourishing, created to help your body gently release and restore. It features chopped curly kale massaged with a tangy raspberry vinaigrette, paired with fresh raspberries, wild salmon, toasted pumpkin seeds, creamy avocado, thinly sliced sweet onions, and raw red cabbage. Each ingredient was chosen for its specific role in supporting detoxification. Cruciferous vegetables like kale and cabbage contain glucosinolates that activate detoxification and antioxidant enzymes at the genetic level.

DETOX SALMON RASPBERRY SALAD WITH BLACK RICE MEAL-1

Raspberry, Kale, and Salmon Detox Salad with Raspberry Vinaigrette

Article
The 11 Most Supportive Detox Foods to Help Your Body Cleanse and Rebuild Naturally

Every day, your body works to break down and eliminate toxins. But with modern exposures—like pesticides, plastics, and chronic stress—those systems can become overburdened or impaired. The most sustainable way to support them? Food. This post reveals 11 of the most powerful detox-supportive foods—each one backed by science, along with simple ways to incorporate them into everyday meals. From cruciferous vegetables to citrus to turmeric, these everyday ingredients help your body cleanse, repair, and return to balance. Let food become your medicine—supporting your body’s natural ability to restore itself, one nourishing bite at a time.

HUMMUS DETOX PLATTER CHICORY POMEGRANATE RADISH
Jun 27, 2025

The 11 Most Supportive Detox Foods to Help Your Body Cleanse and Rebuild Naturally

Every day, your body works to break down and eliminate toxins. But with modern exposures—like pesticides, plastics, and chronic stress—those systems can become overburdened or impaired. The most sustainable way to support them? Food. This post reveals 11 of the most powerful detox-supportive foods—each one backed by science, along with simple ways to incorporate them into everyday meals. From cruciferous vegetables to citrus to turmeric, these everyday ingredients help your body cleanse, repair, and return to balance. Let food become your medicine—supporting your body’s natural ability to restore itself, one nourishing bite at a time.

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Page
Gift #7: Nourish with Prebiotics and Probiotics

Gift #7: Nourish with Prebiotics and Probiotics

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Step #7: Nourish with Prebiotics and Probiotics

You’ve crossed a powerful threshold. After clearing inflammatory foods and toxins in the first half of your journey, your body is now primed to rebuild. This step marks the beginning of the Nourish and Restore phase—where true healing begins from the inside out.

Now we focus on restoring your gut ecosystem with the two essential pillars of microbiome health: prebiotics and probiotics. By feeding and replenishing the beneficial bacteria that support digestion, immunity, and brain health, you’re laying the foundation for lasting vitality and deeper resilience—one nourishing choice at a time.

“Enlightenment, peace, and joy will not be granted by someone else. The well is within us, and if we dig deeply in the present moment, the water will spring forth.” ~Thich Nhat Hanh

CHAMOMILE FIELD

Nourish Your Inner Ecosystem

Probiotics: Replenishing Your Inner Garden

Probiotics are live microorganisms—beneficial bacteria and yeasts—that support your health when consumed in the right amounts. You’ll find them naturally in fermented foods like sauerkraut, kimchi, yogurt, kefir, miso, and lacto-fermented vegetables, as well as in high-quality supplements. While most probiotic strains are transient (they don’t permanently colonize the gut), they still play a vital role in restoring balance.

Probiotics help regulate immune responses, lower inflammation, and crowd out harmful microbes. One of their most profound gifts is that they lower the pH of the intestines, creating an environment where your own native beneficial bacteria can thrive—but only if they’re well-fed. This is why pairing probiotics with prebiotic-rich foods is essential. It’s like planting seeds in a garden: they’ll only flourish with the right soil and nourishment.

Prebiotics: Feeding the Good Bacteria

Prebiotics are special types of dietary fibers and plant compounds that serve as food for the beneficial microbes already living in your gut. Unlike probiotics, prebiotics aren’t alive—but they’re just as essential. Found abundantly in foods like garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, oats, apples, bananas, and legumes, prebiotics help your microbiome bloom with diversity and resilience.

These indigestible fibers travel through your digestive tract to the colon, where they’re fermented by gut bacteria—producing short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These powerful compounds strengthen the gut lining, reduce inflammation, regulate metabolism, and support brain function. In essence, prebiotics help turn your gut into a healing ecosystem—one that supports you on every level, from immunity to emotional wellbeing.

Recipes from the Blog

HOW TO MAKE LACTO-FERMENTED VEGETABLES
Feb 13, 2012

How to Make Lacto-Fermented Vegetables

Lacto-fermented vegetables are cultured vegetables. You've probably heard of sauerkraut, kim chi, and sour dill pickles, right? These are all forms of lacto-fermentation. Many people use whey as a starter but it is not necessary as long as you use enough salt.

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LACTO-FERMENTED HOT SAUCE-2
Nov 01, 2021

How to Make Lacto-Fermented Hot Sauce

Making your own lacto-fermented hot sauce is a wonderful way to naturally preserve your hot pepper garden harvest! Once fermented, the hot sauce should last for about 9 to 12 months in your refrigerator. Use this tangy and spicy hot sauce to top scrambled eggs, stir-fries, soups, and all types of Thai food!

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Article
Butternut Squash, Kale, & White Bean Soup

There is nothing more nourishing than a bowl of warm vegetable bean soup on a chilly autumn evening! This simple soup can be made in about 30 minutes, perfect if you are crunched for time on a busy weeknight. I like to keep small containers of cooked beans in my freezer so I can pull them out and whip something up in a hurry! You could of course use canned beans, and if you do, the best brand to buy is Eden Organic. They use BPA-free cans and also cook kombu seaweed in with their beans, which helps to make them more digestible.

Butternut Squash, Kale, & White Bean Soup
Oct 04, 2012

Butternut Squash, Kale, & White Bean Soup

There is nothing more nourishing than a bowl of warm vegetable bean soup on a chilly autumn evening! This simple soup can be made in about 30 minutes, perfect if you are crunched for time on a busy weeknight. I like to keep small containers of cooked beans in my freezer so I can pull them out and whip something up in a hurry!

Read More
Article
Pumpkin Hazelnut Teff Muffins (vegan, gluten-free)

After my last post I received many requests to share a pumpkin hazelnut muffin recipe that was also egg-free. As many of you know, replacing eggs in grain-free baked treats can be quite a challenge. I've only had a few successes with it myself. So rather than spend hours in the kitchen trying to create an egg-free, grain-free recipe, I made it simple and worked with teff flour to create a moist, wholesome vegan treat that most everyone can enjoy.

Pumpkin Hazelnut Teff Muffins (vegan, gluten-free)
Sep 21, 2012

Pumpkin Hazelnut Teff Muffins (vegan, gluten-free)

After my last post I received many requests to share a pumpkin hazelnut muffin recipe that was also egg-free. As many of you know, replacing eggs in grain-free baked treats can be quite a challenge.

Read More
Article
Hazelnut Pumpkin Spice Muffins (gluten-free, grain-free, dairy-free)

I know it is a wee bit early to be posting pumpkin recipes. In fact, the winter squash and sugar pie pumpkins are not quite ready for harvesting yet in our garden; but these cool crisp mornings are beginning to remind me of spicy pumpkin treats! Yesterday morning I baked up a batch of these healthy gluten-free muffins to have for the children as an after-school snack. After school we went to the river and played until dinnertime. These muffins kept them satisfied until we finally sat down for a late dinner.

Hazelnut Pumpkin Spice Muffins (gluten-free, grain-free, dairy-free)
Sep 18, 2012

Hazelnut Pumpkin Spice Muffins (gluten-free, grain-free, dairy-free)

I know it is a wee bit early to be posting pumpkin recipes. In fact, the winter squash and sugar pie pumpkins are not quite ready for harvesting yet in our garden; but these cool crisp mornings are beginning to remind me of spicy pumpkin treats!

Read More
Article
Blackberry-Apricot Cobbler (gluten-free, nut-free, vegan)

Ilove a good cobbler, especially in the summer when our kitchen is brimming with fresh fruit! I created this gluten-free cobbler recipe after our first blackberry harvest of the season this year. For those of you not living in the pacific northwest, you should know that blackberries grow everywhere here....a great food to wild harvest and freeze! We recently picked 12 more quarts of berries, made two more cobblers, and froze the rest (and of course enjoyed as many as we could straight from the vines).

Blackberry-Apricot Cobbler (gluten-free, nut-free, vegan)
Aug 16, 2014

Blackberry-Apricot Cobbler (gluten-free, nut-free, vegan)

Ilove a good cobbler, especially in the summer when our kitchen is brimming with fresh fruit! I created this gluten-free cobbler recipe after our first blackberry harvest of the season this year. For those of you not living in the pacific northwest, you should know that blackberries grow everywhere here....a great food to wild harvest and freeze! We recently picked 12 more quarts of berries, made two more cobblers, and froze the rest (and of course enjoyed as many as we could straight from the vines).

Read More

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