Recipes
Holiday Mason Jar Granola Recipe Add a little holiday magic to your kitchen
Our own Siona Sammartino is not only a master nutritionist, she is also an excellent chef. Full of cooking know-how and helpful recommendations for personalizing every concoction, she has shared one of her favorite holiday recipes with us. Read below for Siona's...
4 Low FODMAP Substitutions for Onion & Garlic Ideas to get you inspired and cooking again!
Are you on a Low FODMAP diet but missing the flavors of onions and garlic? Here are four awesome ideas to get you inspired and get you cooking again!
Treating Childhood ADHD with Food
With the start of every new school year, families have a lot to worry about- the their child will have a nice teacher, excel in their studies, and make new friends. However, parents of children with attention-deficit/hyperactivity disorder (ADHD) arguably have a...
The Power of Apple Cider Vinegar
Apple cider vinegar has been popular for decades as natural remedy “cure all.” While it may not cure quite everything, research has shown it to be effective for both balancing blood sugar and supporting weight loss. It is often promoted as a digestive aid, however, there is no current research to back up those claims, yet clinicians use it for that successfully.
Add Some St. Patrick’s Day Green to Your Diet! Phytochemicals & Phytonutrients
With St. Patrick’s Day around the corner, there is no better time to start adding some green to our plates! Plant-based foods get their natural, vibrant colors from compounds called phytochemicals or phytonutrients.
March is National Nutrition Month! "Go Further with Food"
Since the 1970’s public interest in the field of nutrition has been growing. This interest sparked the beginning of “National Nutrition Month,” a month where nutrition and health are highlighted and celebrated in countless ways, according to themes. This year’s theme encompasses a friendly challenge to “Go Further with Food,” and promotes the importance of creating healthy physical activity habits, optimally fueling your body, and reducing food loss and waste.
Bring on the Heat!
As the seasons change we naturally start favoring certain foods that contrast the conditions outside and keep us feeling good and energized. In the heat of summer, that means a lot of lighter, easy to digest and hydrating foods to keep us cool—sweet fruits, colorful...
Nuts About Nuts!
You can eat them plain, add them to a plenty of delicious dishes, use nut flour to make baked goods, or make your own nut milk and nut butters. When it comes to nuts, the possibilities are endless. These little fruits are amazingly versatile, and come in many...
Choose Dark Chocolate for a More Nutritious Treat
Hot or cold, bitter or sweet, crunchy or creamy, the universal allure of chocolate is undeniable. The cacao-obsession started with the Aztecs and Mayans who drank it hot for its revitalizing effects on the body. Today’s hot chocolate hardly resembles that pure, bitter...
“Spiralizing” Technique: Get Creative with Your Veggies
Are you looking for creative ways to get more vegetables in your diet? Are you eating Paleo or low carbohydrate, but missing eating your favorite pasta dishes? If you said yes to either of these questions then you may want to try “spiralizing” your vegetables....
A Burst of Citrus Recipe: Winter Citrus Salad with Mint
Winter meals are hearty and satisfying, but can leave a desire for something bright and fresh to balance out the flavors and textures. Citrus fruits such as lemons, oranges, and grapefruits are juiciest, sweetest and freshest during the winter months. In the past,...
Boost Your Winter Wellness with Beets
Winter farmers markets in the Seattle area are brimming full of these beautiful, nutritious, vibrantly colored root vegetables - beets! Packed with potassium, magnesium, fiber, phosphorus, iron, vitamins A, B, C, beta carotene, folic acid, and antioxidants, eating...
Snack Smarter: Healthy Snack Ideas to Get You Through Your Day Plus, a recipe!
When three o’clock rolls around, I almost always find myself in need of a little pick me up. To avoid reaching for chips or cookies I try to keep plenty of healthy snack options on hand, and I also make sure to stay hydrated throughout the day so that I don’t mistake...
Why Eating Breakfast Will Give You Superpowers
Go ahead, break–that--fast! Breakfast is an essential part of a successful day that gives you the ability to nourish your brain and body. When you wake up in the morning, your blood sugar may be low because you haven’t eaten since the night before. So when you do eat,...
Reducing Sugar Can Be Done
Despite the American Heart Association (AHA) advising that consumers limit their daily sugar intake to six teaspoons of sugar for women, and nine teaspoons for men, American adults and teenagers are consuming too much added sugar (meaning the refined sugars and corn...
The Breadless Sandwich: Ideas & Inspiration
For those of you cutting back on breads, be it for health reasons, allergy reasons, or just trying to get more vegetables in your diet, it can be a struggle to find alternatives to sandwiches. It’s no secret that eating a sandwich or burger has a different feel to it...
No More Excuses! The Benefits of Breakfast + An Easy Make-Ahead Recipe
Breakfast is an essential part of a successful day which starts with properly nourishing your brain and body. When you wake up in the morning, your blood sugar may be low because you haven’t eaten since the night before. So when you do eat, it’s important that your...
Malaysian Indian Curry-Spiced Beef Burgers Recipe
This burger recipe is elaborate! But this burger recipe is amazing! What a great July 4th recipe, combining an American tradition with immigrant flavors. It's worth taking extra time sometimes to make the ultimate burger... and guess what! It is also a healthy...
Quercetin-Rich Fennel, Avocado, and Mint Salad Recipe With a Pistachio-Caper Vinaigrette
With toasty flavors from pistachio oil, fragrant lemon, and briney capers, this dressing is complex in taste but simple to make. If you can’t find pistachio oil, substitute another nutty oil such as pumpkin seed or walnut, or just use more extra-virgin olive oil. It...
Anti-Inflammatory Turmeric Tea/Golden Milk Recipe
Ingredients: 2 cups coconut or almond milk 1 tablespoon coconut oil 1 teaspoon ground turmeric 1 teaspoon ground cinnamon 1 teaspoon honey ¼ teaspoon black pepper ¼ teaspoon ground ginger ¼ teaspoon ground cardamom Directions: Heat all ingredients in saucepan to just...
Protein Bar Recipes
We know that sometimes it can be difficult to get your recommended daily protein intake from whole foods alone, and protein bars can be a great way to get a bit of energy when you're on the go. However, many protein bars sold in stores contain a lot of sugar and...