ZUPPA TOSCANA

ZUPPA TOSCANA

Zuppa Toscana, a traditional Tuscan soup to nourish you down to your cells. Filled with delightful flavors and ingredients, including hearty fingerling potatoes and hearty late season kale. 

Make it in the instant pot or a top of your stove. This is a hearty and warming soup will keep you cozy all winter long.

Traditionally this soup is made with dairy, but I love it with coconut milk and a two drops of oregano essential oil, if you have it.

When you make it in the instant pot, the flavors commingle to an incredible level. If you are making it on your stove top, you will just need to simmer everything a bit longer.

Enjoy!!

{VEGAN} RED CURRY PUMPKIN SOUP

{VEGAN} RED CURRY PUMPKIN SOUP

"Only the pure of heart can make a good soup"

 

 

This time of year is all about staying cozy, boosting our immunity, nourishing ourselves with warming foods, and beginning to turn inward as the darker nights approach.

This delicious {vegan} creamy soup has all the flavors of fall and some really warming and immune boosting spices to get your immune system in tip-top shape.

 

Pumpkin is also full of very assimilating vitamin C, which is another great addition to your immune system as the seasons change.

Bon Appetit!!

 

ELOTE CORN SALAD

ELOTE CORN SALAD

This has been a go-to for me all summer long. It is a winner at any table, so easy to make in just a few minutes, and a great way to celebrate late summer corn season.

You can customize the spice level and the balance of flavor (salty, sour lime, and pungent) to your liking!

Enjoy the flavors of the season!

GRILLED PALISADE PEACH BURRATA SALAD

This week I savored my first ripe local (and utterly perfect) Palisade peach. It reminded me of the turn of the calendar to August and the sweetness (literally and metaphorically) of summertime bounty. 

Nature’s bounty and abundance are calling us to nourish ourselves well (hello fresh corn, tomatoes, peppers, blackberries, and peaches) and you will find me continuing to savor the late summer with my favorite outdoor rituals and summer delicacies.

In honor of our new calendar month and late summer, be sure to scroll down for a brand-new peachy recipe with a flavor profile that you don’t want to miss!

STILL HUNGRY? BROWSE MORE RECIPES BELOW.

FIVE-FLAVOR ARUGULA + BEET SALAD

One of my favorite ways to build a meal is with a five-flavor focus.

The combination and balance of all five flavors in a meal is said to give you the feeling of not only being well-fed but also being fully satiated.

Each of the five flavors, depicted by traditional medicine, has its own unique medicinal property that can be honed and fine-tuned within your eating.

Before diving into a brand-new delicious summer recipe full of summertime flavors, here's a peek into some of the deeper qualities of the five flavors (borrowed from an article I originally wrote for the Chopra Center a few years ago):

• Sweet: Sweetness is considered the most nourishing flavor—from homemade desserts to foods that turn into sugar such as rice or bread. When used wisely, natural sweetness soothes the body and heart.

• Salty: Salt maintains the electrolyte balance in your cells. The salty flavor is said to amplify and harmonize the other flavors highlighting the best flavors of a meal.

• Pungent: Foods such as hot peppers, garlic, and ginger are considered pungent (or spicy) in flavor. Pungent flavors are said to clear the sinuses, improve circulation, and boost energy and metabolism.

• Bitter: Bitter is found in foods like kale, turnips, and chocolate. Bitter foods detoxify the body and support liver methylation pathways.

• Sour: Citrus, green grapes, and fermented foods such as vinegars and pickles are known for their sour flavor. Sour foods support a strong and healthy digestion. The sour flavor is also known to invigorate one’s appetite.

This is a quick and easy salad that you can add to almost any meal. With all five flavors tossed into a delightful dish, you will leave your palate inspired and your whole being fully nourished.

The five flavors to explore: Bitter arugula; spicy green onion; sour marinated beets; salty goat cheese, and sweet candied pecans/almonds.

The simple dressing is full of flavor too.

Q: Which flavors do you tend to eat most? Are there any flavors you could add more of?

Summertime is the perfect time to visit any of your local farmers’ markets to pick up fresh, seasonal produce to pamper your palate and satiate your whole being.

From sweet summertime fruit, to spicy green onions, to bitter leafy greens, be sure you gather an array of flavors to explore in your kitchen.

WANT TO KEEP COOKING? PERUSE MORE RECIPES BELOW:

SPRING DANDELION + DILL SALAD BOWLS

Just when you thought you should pull ’em out and toss those stubborn weeds in the compost, think again!

Dandelion greens (and flowers) are not only edible, but one of nature’s most effective liver tonics—perfect for spring’s inherent cleansing and detoxification.

The flavor of spring in traditional medicine is bitter (cleansing), and we were sure to have you covered with this delicious bowl of spring goodness.

Try this fun and spring inspired salad bowl: Bitter spring dandelion greens, sweet beets, fresh spring herbs, plant-protein (or switch it up) and a super springy simple dressing adds up to a delicious bowl of spring!

You can grab dandelion greens from your local health food store, farmers market or pick your own fresh from your yard (be sure pesticide free).

When you make your variation, be sure to tag @bouldernutrition and I will repost!

WANT TO KEEP COOKING? CHECK OUT MORE RECIPES BELOW:

EARLY SPRING FARMERS MARKET MUSHROOM AND COCONUT CURRY

This recipe is really flexible, so feel free to add whatever veggies you have, just be sure to include those wild mushrooms. They bring so much incredible flavor (umami) to this dish.

We used as many early Spring vegetables as we could find and supplemented with pantry staples and additional vegetables to taste.

I hope you enjoy!

WANT MORE RECIPES? KEEP SCROLLING AND HAVE SOME FUN IN YOUR KITCHEN!

{LEFT OVER TURKEY} COWGIRL CHOWDER

In honor of the Thanksgiving season, I wanted to to let you know how grateful I am for you.

From the bottom of my heart, thank you for your readership, your presence, your ongoing support, and for taking your precious time to open this email.

Over the past two decades, I have written many Thanksgiving emails to you. Some brimming with my favorite recipes to fill your table, some written on the science of gratitude, and some sharing my favorite ways to cultivate a stress-free holiday season –– just to name a few!

This year, I wanted to do something a little bit different because, in my humble opinion, we all need a little soup love at this time of year.

Here is a new recipe, one that we recently tested on a chilly night at our mountain cabin, that went down just right. 

And, it is a perfect way to use up your Thanksgiving leftovers, and to simmer alongside you while you savor a long overdue (and hopefully restful!) long weekend.

May you be nourished, may you be loved, may you be at peace.

Happy Thanksgiving, from my kitchen to yours.

Want to keep on cooking? Enjoy the Boulder Nutrition signature recipes below:

WARM APPLE CINNAMON CHIA FAUXMEAL

Warming spices and seasonal ingredients are easy additions to nourish your body and pamper your palate when the weather cools down.

I have been loving this Warm Chia FauxMeal topped with local apples, ground cinnamon, and toasted pecans.

Cinnamon is a wonderful ingredient to warm your digestion, stabilize your blood sugar, and decrease inflammation. And, I cannot get enough local apples when they are in season.

I hope you enjoy this tasty and cozy breakfast

WANT TO KEEP COOKING? CHECK OUR SOME BOULDER NUTRITION FAVS BELOW

COOLING CUCUMBER SALAD

I grew up with a father who LOVES cucumbers. When I was a kid we would pick cucumbers from our garden together, he would make me cucumber sandwiches and we always had a good supply of homemade pickles.

This is my dad's favorite cucumber salad recipe. A little spice to match the midsummer heat, and a whole lotta cucumbers to keep you cool.  

Thanks for the recipe Dad!

Mix up your average salad by swapping the lettuce for some crunchy cucumber slivers instead!

Cucumbers contain a plethora of B vitamins, and have an extremely high water content. They are utilized to help with hydration, and balancing blood sugar levels. 

This easy and cooling, asian-flavored salad will quickly become a crowd favorite this summer!

SIX HEALING VIRTUES FROM BALI

I’ve spent the past few days settling back in at home after a beautiful and healing retreat week in Bali.

I needed this retreat as much as my guests this year, and I declared a very clear and much needed retreat intention before I left. 

To do some deep inner healing within my nervous system.

This spring, I have been holding a lot of tension in my body. I could feel it deep in my cells and embedded in my nervous system. The state of the world combined with the ups and downs of being a human had left me with some residual stress and intense nervous system holding patterns that I was not resolving as well as usual.

To be totally transparent, I was having a really hard time relaxing and sleeping.

While I am still sorting out exactly what converged for me in Bali, I am more certain than ever that the land of Bali is one of the most healing places I've ever been –– for me and for my guests.

🌺 The Bali magic is palpable!

I am happy to say, over my 10 day stay, I experienced some very deep relief, stress resolution, restful sleep, and found myself coming home with a much deeper well of joy and happiness than I have felt in a very long long time.

Just last night Jason affirmed to me that I seem much lighter than before I left.

To that end, and in celebration of the SATIATE YOUR SOUL ~ BALI 2023 dates opening for registration today (with limited space!), I wanted to share some of the healing virtues of Bali that inspire me most, and keep me returning year after year.



SIX HEALING VIRTUES FROM BALI:

• RITUAL: If you know me, you know I like to ritualize my daily tasks whenever possible. Within Balinese Hinduism there are many daily, monthly, and seasonal rituals that underscore the spirituality of the Balinese. From how they set the table for a meal, to creating elaborate flower mandalas, to their monthly full moon ceremonies (pictured below), mindful nature-based ritual plays an integral part in the daily life on Bali.

• BEAUTY: Within the Balinese ritual and daily living is the practice of beautification. The flowery aroma and decor, the intricate wood carved doors, the ancient stone temples, and the household stunning Hindu statues are very unique to Bali. Even the Balinese Governor announced a beautification project this past year to beautify resident houses, roadsides, and the airport. The locals celebrate many time-honored beautification traditions every day.

• FLOW: To truly learn the meaning flow, all one needs to do is accompany a Balinese driver on the local roads. While the traffic can seem overwhelming for a newcomer at first glance, the Balinese are masterful at being peaceful, swift, smooth, kind, and considerate of the greater good even while driving in traffic. Gentle honks let fellow drivers know when one is approaching, and the whole road ecosystem (scooters included) moves like an intricate school of fish in the sea.

• REVERENCE: Daily tasks such as cooking, eating, cleaning, and praying are infused with reverence. I love to watch the Balinese make their daily flower offerings, or listen to the sound of the handmade brooms as the locals sweep flower petals off of the sidewalks.

• ANCIENT MEDICINE: From ancient to modern healing, you can find it all in Bali. You've got to love a place where massage is considered one of life's staples. Deep restorative body work, vast spiritual practices and healers, flower petal baths, reflexology, facial massage, whole food based cooking, and essential oil therapies are some of the many options to explore. The best part is these healing practices are so affordable and accessible.

• SOULFULNESS: Soulfulness is palpable in Bali. The people are smiling. They are kind. They are gentle. I often consider how busy we think we are here in North America. The Balinese have the same demands of work, family, household chores, and taking care of their children. They are busy too, yet they prioritize living with soulfulness –– and it shows.

Tiny micro-shifts in how we move through our days can make a big impact on the quality of them.  

My hope is that some of these healing virtues will provide inspiration for you, as they've surely done for me.

As always, may this be of service,

 

---

Interested In Joining the SATIATE YOUR SOUL ~ BALI 2023 retreat? Learn about all of the details HERE (limited space!)

GREEN GODDESS SALAD WEDGES

These are fun ways to make your favorite salad into finger food.

With a fun spring twist and one of my all time favorite dressings, this could be a perfect dish to share with your family and friends.

Feel free to customize these with your favorite toppings and dressing.

GRAIN-FREE STRAWBERRY COCONUT SHORTCAKES

Here is a fun spring treat for you. As you connect with your inner mother archetype this mothers day season, this delightful treat will bring just a little bit more sweetness into your life.

Grain-Free, Gluten-Free, Paleo, and Vegan.

From my inner mother to yours,

Enjoy!!

Want To Keep Cooking? Here are some more recipe favorites to explore.

CHICKEN, MUSHROOM & SPINACH STROGANOFF

CHICKEN, MUSHROOM & SPINACH STOGANOFF

This has been a go-to comfort food for me for the last few months. It is quick, simple and very tasty. The ingredients are pure, organic, and all very nutrient dense.

Sometimes we just need a little creativity with our go-to weekday meals, and I promise you can make this one in just twenty minutes.

We’ve been having this for dinner with either cauliflower mashers or regular old mashed potatoes (I love to use fingerling potatoes for mashers).

kite hill makes a wonderful dairy-free sour cream, so give that a try if you are not eating dairy.

I love adding greens right into the skillet at the end, and really any of your favorite greens will work.

SEVEN EATING RITUALS TO BRING MORE JOY TO YOUR MEALS

BY SUE VAN RAES (ORIGINALLY POSTED ON CHOPRA)

There is something about the change of season that has shifted my energy this week.

Maybe it was finding the perfect bouquet of tulips to bring home to brighten up my kitchen, or the excitement of signing up for this years local farm's CSA, or planning our (long overdue) family dinner spring menu for this weekend.

These simple rituals of infusing my kitchen and setting my table with spring 🌷 excite my whole being.

It is so powerful to not only focus on what we do, but also on how we do it.

As with any other areas of life, we can create meaningful ritual within our eating.

In cultures far and wide, various food rituals have been celebrated, cherished, and passed down through the generations. Ritual has been known to give people a sense of connection and presence since the beginning of time.

Simple and small gestures can make a big difference in how we nourish ourselves.

One of the most important ways to ritualize our eating is through matching our how with what we are intending for ourselves and what inspires us.

This may come from a family tradition, a sweet memory we have, or something (small or big) that we do to make our ordinary extraordinary.

Research shows that bringing ritual to our eating leads to an increased level of joy and pleasure during meals.

Let’s celebrate spring together in a way that nourishes every part of our lives. Here are some of my favorite ways to ritualize our eating.

1. Prepare Your Food With Intention And Mindfulness

You may focus your attention more on your eating and less on the act of preparing your food. In the tradition of Ayurveda, attention is encouraged in both activities. Sadhana is a common Ayurvedic practice of being present in everything you do. Food prepared with sadhana is food prepared with intention, prayer, mindfulness, and awareness. This kind of preparation is said to enhance the potency and vibration of your food.

Traditionally, Sadhana is seen in examples such as the grinding of masala in the mortar and pestle while chanting, praying, and being surrounded with community and love. Notably, the kitchen is often considered the heart of the house. The kitchen is where food is created to nourish your whole self, where your love for your family (and yourself) can turn into a nourishing meal. One study showed that people chose healthier foods when the food was self-prepared.

Try this:

• Start with simple foods and recipes.

• Set an intention for the food you are cooking.

• Bring your attention to creating healing food for yourself and others.

• Think of your food preparation as a sacred act to nourish those who will enjoy the food.

• Chop your ingredients slowly and mindfully.

• Create a sacred space in your kitchen through creating ambiance, praying, chanting, singing, or meditating.

2. Set a Seasonal Table

Every season is full of opportunity for a decorative seasonal table. From simple to complex décor, you can bring your own creativity and flare to the table. Whether you are sharing a romantic meal with your beloved, entertaining your favorite friends, savoring a quiet moment to yourself, or enjoying a family meal celebration, take a moment to set your table.

With a sacred seasonal space to sit and enjoy your meal, not only will you connect more deeply to your mealtime, but you will also honor nature and the seasons in the process. Sitting down to a pretty table (of your choice and style) can set the stage for you to feel comfort, intention, and presence when you eat.

Try this:

• Clear away the clutter, papers, and various things that pile up on your table.

• In the fall, gather pinecones and place them in a pretty bowl as a centerpiece, or create a cornucopia of fall harvest vegetables.

• In the winter, decorate your table with holiday colors, a sprig of fresh pine on each napkin, and a candle lantern in honor of the winter holidays you celebrate.

• For spring, adorn your table with spring flowers and colorful napkins to brighten up your meal.

• In summer, set an outdoor table, use your garden or your local farmers market to add floral touches, and fill your table with the seasonal produce, local wine, and the full flavors of summer.

3. Light a Candle

There are many traditional rituals of lighting a candle that span cultures all over the world. The thread they all seem to have in common is presence, gratitude, solace, and a deep honoring. The flickering light of the candle is known to soothe the soul. The dim light the candle radiates relaxes your nervous system, which prepares your digestion for optimal function. One study showed that in a group of elderly people, the addition of dim lighting enhanced and calmed the overall mood of the group.

Lighting a candle each time you sit down to enjoy a meal is a simple yet effective ritual to remind you of whatever feeling or tone you want to bring to your meal. Lighting a candle reminds you to pause, slow down, and create a beautiful ambiance in which to sip and savor.

Try this:

Each time you sit down to a meal, take a short pause and light a candle. If you share your table with friends or family (including children) have them take a turn lighting the candle and/or blowing or snuffing out the candle. Change your candles and candle holders based on the season, the holidays, your creative décor, or what you are calling into your life and health.

4. Practice Gratitude

Gratitude helps you the see the goodness in your life—even amid struggle or strife. While eating can be pleasure-focused and enjoyable, mealtime and eating can also come with confusion, stress, and even anxiety. Practicing a state of gratitude has many diverse and positive results that can benefit your eating experience, your health, and beyond.

Gratitude creates a positive state of mind. Gratitude elevates your body with loving thoughts and hope, while also reversing negativity and self-criticism. One study showed that practicing gratitude may lead to healthier eating habits in young adults. Bringing yourself into a positive state of mind is always helpful for creating a healthful eating experience for your body, mind, and soul.

Try this:

When you sit down to a meal, either alone or with friends and family, take a moment to practice gratitude (you can do this for a few moments in your mind if you are not ready to share this with the rest of the table).

• Consider holding gratitude for the source of your food.

• Thank the farmers who grew the food.

• Honor the person who cooked the food.

• Celebrate the abundance of food to elevate the health and wellness of your body and your life.

Consider finding gratitude for all the good in your life, the highlights of your day, the overcoming of challenges, personal strength, and the well-being of those who you share your meal with.

5. Slow Down and Breathe

One easy way to bring ritual and presence to your eating is through your breath. Slow, deep breaths activate the parasympathetic (calming) branch of your nervous system, and create an optimal state for digestion. Studies show that when you are in a more peaceful state, such as after practicing yogic breathing, you can improve the symptoms of IBS. Breathing before you take each bite allows you to pause, slow down, be aware of what is arising in your body and bring more mindfulness to your eating.

Try this:

As you sit down to a meal, take a slow, deep breath in between each bite. Notice how this can slow down your eating, relax your mind-body system, and heighten your awareness during your meal.

6. Create an Alfresco Meal

The simple act of taking your food outside can do wonders for your psyche. Clearly, not all days will be suited for this, nor are all outdoor environments, but there are likely more opportunities on your calendar and in your proximity than you may think. Consider exploring the inviting green spaces of your yard or garden, or the tree-filled park by your office. With the warm sun shining down on you, the shade of a big apple tree, or candlelight on your back patio on a summer night, you can soothe so many aspects of your soul.

One study showed an improvement in health issues (up to 7 percent of depression cases and 9 percent of high blood pressure cases could be prevented) when folks spend time in nature, or green spaces at least once a week for an average duration of at least 30 minutes.

Try this:

• Take a picnic blanket outside under your favorite tree to enjoy a simple lunch.

• Set an outdoor table with candles for a romantic dinner with your loved one.

• Walk (or drive) to a nearby park on your lunch break to find a picnic table to sit and enjoy your break.

• Bring your morning coffee and breakfast outside onto your back patio to begin your day with some early morning sunshine and time to reflect and enjoy your breakfast.

7. Eat With All Of Your Senses

Your senses are your vehicle for pleasure. The taste of each bite on your tongue, the smell of each unique spice, the beauty of the colors on your plate, the sound of laughter or silence as you savor your food, and the different textures of the assortment of food and you chew. Tuning in to the senses will accentuate your pleasure and your presence as you eat.

Your senses are alive in each moment. Therefore, observing your senses while eating can support you in becoming more present during mealtime.

Try this:

Before you begin each meal, enjoy the beauty and abundance of the food on your plate.

• Smell the aroma of each item before you take a bite.

• Notice the variety of textures as each bite hits your palate.

• Taste the fullness of the flavors (salty, bitter, sour, spicy, and sweet) that stand out within each dish.

• Enjoy the sounds around the table—the laughter or chatter of those around you, or the stillness and silence of quiet space for yourself.

Bringing customized rituals to your eating is a wonderful practice for your health. The variety and uniqueness you create can be crafted just for you by you to enliven your awareness, intentions, mindfulness, and so much more. As always, start small and simple and watch your eating rituals evolve along with you and your family.

Give yourself a little extra joy and pleasure this season. You deserve it.

And, thank you for being here. Your presence continues to inspire me so deeply.

All love,

BALINESE CHICKEN SOUP {SOTO AYAM}

When it comes to food, there are various kinds of cravings (wise, dispersive and associative). While at home, mostly hunkered down, I have found myself daydreaming of Bali and how much I miss leading retreats!

So, on a chilly night last week, I decided to simmer up a little pot of Bali, in the form of my favorite Balinese soup –– a bowl of heaven that I can't wait for you to try!

The Balinese love a good bowl of soup, all year round. Being a soup-a-holic myself, I love to give the many traditional soup variations a try.

On my Bali retreats, we are so lucky to get to cook with an amazing Balinese chef who teaches us the foundations of Balinese cooking, which is where I learned this recipe. You can also use the same recipe for a vegetarian version by subbing chicken broth for veggie broth and chicken for tofu.

This one is an old favorite, found in so many variations all over Bali, and full of amazing spices and nuances.

EARLY SPRING GREEN SHAKSHUKA

EARLY SPRING GREEN SHAKSHUKA

This is a fun and tasty spin on the traditional Shakshuka. Spring greens galore, with a nice pop of (mildly) spicy salsa verde and flavor.

I love to find ways to incorporate early spring greens (since I love them and there is not much else in season) into my meals, without feeling like salads are the only way.

With the weather being all over the place (here in Colorado anyways), this yummy dish can be light and springy, or warming and spicy.

Feel free to use any veggies you have. I chose zucchini, leeks, and whichever spring green(s) I have on hand

Eat well!

WANT TO KEEP COOKING? PERUSE BELOW FOR MORE RECIPES AND HAVE FUN IN YOUR KITCHEN!

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

If you like warming and hearty foods at this time of year, this delicious bowl of goodness may be just right for you this solstice week. It can be made stove top, instant pot or crock pot and the recipe has all three options.

We made this recently on a chilly night up at our cabin, with the warmth and ambiance of our pellet stove burning. it warmed us up just right.

And I just love the crunch of the kale chips on top. So much texture and flavor fun.

And yes! Another Butcher Box Win:

I love being part of a community focused on caring about animals and our planet, improving livelihoods for farmers, and sharing better meals together. 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood all delivered right to your door once per month. Pick a box, customize your own box, and cancel or change at any time! I call that a win-win! Head over to check out their latest freebie HERE

Want to get cooking? Check out the many more Boulder Nutrition recipes:

CAULI-RICE KITCHARI

All the warming spices and flavors of a traditional Kitchari (a traditional Ayurvedic recipe that is full of flavor) mingled with a delightful cauliflower rice.

The colors, scents and flavors will have you experiencing some of the highlights of the fall season.

Kitchari, a plant-based protein porridge, was traditionally used to detoxify the body, nourish and balance the doshas (the energies that define one’s make up), reduce inflammation and heal the digestive system. This therapeutic meal will support you in your health and vitality this season.

Enjoy this warming bowl of goodness…

SHAVED BRUSSELS SPROUTS, KALE AND POMEGRANATE SLAW WITH ACV DRESSING

This is my last salad recipe for the season, as I am inspired to turn towards sharing more soups and skillet meals to warm your body and heart, but this hearty late fall salad may be just right for your Thanksgiving table or your mid-week refuel.

Both the kale and Brussels in this recipe are hearty greens packed with some of natures most star nutrients.

And who doesn't love a pop of pomegranate!

Shall we talk about Persephone and the pomegranate?

Pomegranate is the fruit that is depicted in the ancient Greek myth of Persephone and her abduction with God of the underworld, Hades, where he kept her in the underworld all winter long (a metaphor for the darkness of the winter months).

By eating a few pomegranate seeds, Persephone was tricked into committing herself to Hades—the pomegranate being a symbol of the indissolubility of marriage. In the myth, Persephone’s visit from the underworld is marked by the end of winter and the arrival of spring.

Today, pomegranate is especially known for its antioxidant rich nutrient profile. Pomegranate has a high level of the flavanoid, known as anthocyanin (the anti-oxidant responsible for the dark red color in foods such as raspberries, black berries, red cabbage and red onion. Studies show anthocyanin promotes anti-inflammatory benefits as well as a healing impact on health issues such as high blood pressure, cardiovascular disease and liver function.

Want to keep cooking? Enjoy a variety of other recipes to explore below: