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!

LATE SUMMER STONE FRUIT CRUMBLE

Here we are in late summer, my favorite time to browse the farmers markets and get in the kitchen!

This recipe is fun to explore with a mash-up of your favorite seasonal stone fruits in any combination you like.

Think cherry –– plum or peach–– apricot!

Treat yourself to this all-pleasure (no guilt) late summer delicacy and savor every bite.

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:

WEEKNIGHT THAI CHICKEN SOUP

WEEKNIGHT THAI CHICKEN SOUP

This light and springy soup is fragrant, and cozy, with a kick of spice like a bowl of sunshine on a rainy spring evening. 

 

Enjoy!

Ready To Get 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!

VALENTINE'S DAY CHOCOLATE RECIPE GOODIE BAG

I hope you enjoy these chocolate delights and give yourself permission for exorbitant self-love and delightful pleasures this Valentine’s Day

❤️

CACAO BITES

COCONUT CREAM CHOCOLATE BITES

CASHEW CHOCOLATE STRAWBERRY BLISS BALLS

CHOCOLATE COVERED STRAWBERRY GREEN SMOOTHIE

TRIPLE CHOCOLATE AVOCADO BITES

VEGAN-KETO CHOCOLATE NUT BUTTER CUPS

MEXICAN CHICKEN WEEKNIGHT SKILLET

MEXICAN CHICKEN WEEKNIGHT SKILLET MEAL

I love an easy and tasty weeknight skillet meal, and this one has been a favorite for us this winter season for sure. 

Warming with a bit of spice and a lot of comfort. 

I posted the making of our last round on my Instagram stories a couple of weeks ago, and I got so many requests for the recipe.

Enjoy!

Inspired by my friend Caitlin Latessa Greene of @Starinfinitefoods

WINTER SOLSTICE KALE SALAD

This is one of my favorite festive salads with the most amazing lineup of superfoods –– beats, pomegranate seeds, kale, and pistachios –– all tossed in the most amazing creamy tahini dressing.

You can get all five flavors (salty, bitter, sweet, sour, and pungent) in every bite while celebrating the colors and flavors of the season.

I could literally eat this dressing off of the spoon it is so good!

This festive salad makes a wonderful dish for your holiday table, and trust me, everyone in my family loves it, even if they are new to kale

Enjoy every bite of this festive seasonal solstice salad.

Eat well friends!

{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

SEPTEMBER SEASONAL RECIPE ROUNDUP

I can tell the season is changing because my thoughts have become dominated by all the seasonal foods I want to cook –– it happens to me every late summer/early fall.

I love to be in the kitchen at this time of year.

The harvest season feels so abundant, the farmers market is exploding with bounty, and the recipes I daydream of making are all born through my heightened #foodspiration.

So, rather than choosing just one recipe to share with you this week (almost impossible!), I decided scroll back through the Boulder Nutrition archive to gather a slew of my favorites of the season.

First on my list to make this week was my go-to Wild Mushroom Bisque -- it was heavenly.

This past weekend, Jason and I hiked on some of our favorite trails in the mountains where the leaves were just beginning to turn, and we were wowed by the impressive wild mushroom varieties throughout the forest floor.

I long to be a confident mushroom hunter –– some day I will hone that skill –– but for now it is to my long standing wild mushroom source, Hazel Del Mushrooms, for all the varieties (including my favorite, Lion's Mane).

I hope you enjoy some of these favorite September seasonal foods and recipes, and please feel free to share your creations by tagging me @bouldernutrition — I’d love to see them!

WILD MUSHROOM BISQUE

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green bean chimichurri

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roasted fig and arugula salad

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zucchini collagen jonnycakes

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{Dairy Free} Massaged Kale Caesar

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PALISADE PEACH CAPRESE

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LATE SUMMER STONE FRUIT CRUMBLE

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Together, let's cook up lives we long to live, with food we love to create, to then share it with those we love.

Eat well,

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 EASY AND TASTY SUMMER RECIPES

originally posted on Chopra.com

How is your summer going? I hope you are enjoying the magic and playfulness of the season while staying cool, hydrated, and well nourished.

My days have been feeling full with expansive summery activities such as strolls through the abundant farmer’s market after work, early evening walks or paddles around the lake, and even a few patio happy hours with friends.


Summer is a longed-for season, and one that I often remind myself to savor.


While that is all good, we may find ourselves getting home at the end of the day little later, and a bit more tuckered out –– especially if you’ve gotten used to hibernating more since the pandemic, like me!


Thank goodness the seasonal foods of summer are more light, fresh, and weeknight dinners can be quick to prepare.


With summer fun in mind, I wanted to share with you six simple, seasonal, and delicious recipes for you to try during your summer season.


I wrote these recipes a while back for the Chopra Center, and decided to share them with you HERE today.

SIX EASY AND TASTY SUMMERTIME RECIPES

Summer Celebratory Salad –– with Creamy Beet Dressing

Just when you thought summer couldn’t get any brighter, try this creamy pink beet dressing to top off your salad.

Prep time: 10 minutes

Ingredients for salad:

• 5 cups mixed greens (or lettuce of choice)

• 3 sliced radishes

• 1/2 organic raspberries (they go great with beets)

• 1 small cucumber, chopped

• 1/2 cup toasted pumpkin seeds

Ingredients for dressing:

• 1 cup cooked beets (available pre-cooked at your local health-food store)

• 1 can coconut milk

• 2 tablespoons balsamic vinegar

• 1/2 lemon, juiced

• 1 tablespoon avocado oil (or oil of choice)

• 1 teaspoon salt

• Water (for desired consistency)

Directions:

In a bowl, toss together salad greens, raspberries, cucumber, radish, and pumpkin seeds.

In a blender, combine beets, coconut milk, balsamic vinegar, lemon juice, oil, and salt. Blend until smooth. Add water until desired thickness is achieved.

Toss salad with dressing.

Serves 2

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Garden Green Gazpacho

This delicious and nutritious fresh spin on a summer gazpacho is quick and easy to make. The nutrient-dense pumpkin seeds are rich in healthy fats, protein, and various minerals such as calcium, phosphorus, magnesium, and iron, making this either a complete and balanced meal, or a lovely side dish.

Prep time: 10 minutes

Ingredients:

• 1 cucumber, peeled

• 1/2 lemon, juiced

• 1 celery stalk

• 1 garlic clove

• 1/2 cup water (more optional)

• 1 avocado

• 1 tablespoon extra-virgin olive oil

• 1/2 cup cilantro

• 2 teaspoons sea salt (or to taste)

• 1 small jalapeño

• 1/4 cup parsley

• 1/4 cup pumpkin seeds

• 1 cup spinach

• 1/4 cup Greek yogurt (optional)

Directions:

Chop the veggies into small pieces.

Mix all ingredients into blender and blend until smooth. Add water as needed for desired consistency.

Add extra sea salt to taste and a dollop of Greek yogurt, if desired.

Serves 4

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Avocado Toast with Himalayan Sea Salt, Watermelon Radish, and Microgreens

The best elements of avocado toast—America’s trendiest breakfast—are simplicity, versatility, the healthy fats in the avocado, and, of course, the buttery rich flavor. While you can’t go wrong with most versions of avocado toast, this is a tasty spin with a summer twist.

Prep time: 5 minutes

Ingredients:

• 1 avocado, sliced

• 2 slices of your favorite bread (I love a dark Rye)

• 2 teaspoons avocado or olive oil

• 1 teaspoon Himalayan sea salt

• 1 watermelon radish, sliced (If unavailable, use any type of radish)

• 1/4 cup microgreens

• Optional: your favorite protein (such as smoked salmon, poached egg, or nitrate-free turkey bacon)

Directions:

Toast bread under broiler or in toaster until your bread is golden brown. Drizzle with oil.

Mash avocado onto toast. Sprinkle with Himalayan sea salt.

Top with sliced watermelon radish and microgreens. Finish it off with your favorite protein.

Serves 1

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Lemon avoCadO Massaged Kale Salad

As you may have heard, kale is known for its powerhouse nutritional density. Massaging raw kale helps it naturally wilt while it remains raw with its nutrients intact. Try this simple salad ready in just minutes.

Prep time: 10 minutes

Ingredients:

• 1 head of kale

• 1 avocado, sliced

• 2 tablespoons olive or avocado oil

• Juice from 1/2 a lemon

• 1 teaspoon sea salt

• 1/4 cup pine nuts

• Protein of choice to top it off

Directions:

Tear the kale leaves off the stem and into bite-size pieces. Place into a bowl and add oil, avocado, lemon, and sea salt.

Massage the kale leaves gently with your hands, coating them with oil and avocado until the kale is slightly wilted. Add cherry tomatoes and toasted pumpkin seeds. Toss and enjoy.

Serving suggestions: This salad is a wonderful side dish for any meal. You can also try topping it off with your favorite protein, such as baked tofu, grilled chicken, or smoked salmon.

Serves 4

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Veggie Medley Quinoa/Cauli-Rice Bowl with Tahini Drizzle

You can pour this tahini drizzle on almost anything for a delicious dose of protein and fat (or just eat it right off the spoon!). Add it to your favorite seasonal stir-fried vegetable and quinoa or cauliflower rice bowl and you will have a tasty dinner ready in minutes.

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients for quinoa/cauliflower rice bowl:

• 2 cloves garlic, peeled and minced

• 1/2 onion, chopped

• 1 teaspoon sea salt

• 2 tablespoons avocado oil

• 1 cup uncooked quinoa or cauliflower rice

• 2 cups boiling water

• 2 cups your favorite summer vegetables:

  • Peppers

  • Broccoli

  • Sweet potato

  • Cabbage

  • Leafy greens of any sort

  • Green beans

  • Tomatoes

  • Zucchini

  • Mushrooms

  • Bok choy

  • Leeks

Ingredients for tahini drizzle:

• 1/2 cup tahini

• 2 tablespoons tamari or coconut aminos

• 1 clove garlic

• 1/2 inch piece of ginger (same size as a garlic clove)

• 1 lemon, juiced

• 1/2 cup water (depending on desired thickness)

Directions:

Cook 1 cup of quinoa in 2 cups of boiling water for 15 minutes.

While the quinoa is cooking, sauté chopped garlic and onion with avocado oil until lightly cooked and aromatic.

Add your favorite chopped vegetables (2 cups, raw) to pan. Sprinkle with sea salt. Sauté until lightly cooked (3–5 minutes). Place the tahini sauce ingredients in a blender and blend until smooth.

Place quinoa/cauliflower rice and vegetables in a bowl, drizzle with tahini sauce, and mix. While quinoa is a complete protein, feel free to add your favorite protein to top it off.

Serves 2

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Asian Chicken Slaw with Red Cabbage, Black Sesame Seeds, and Avocado

Try this spin on a mayonnaise-free slaw. Rich in phytonutrients (nutrients found in some plants that may have health benefits for humans), red cabbage is a wonderful cancer-fighting, antioxidant-rich healing food to add to your diet. The Asian-inspired dressing gives this dish a delightful bit of spice and flavor.

Prep time: 15 minutes

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Ingredients for slaw:

• 3 cups shredded red cabbage

• 3 shredded carrots

• 1 avocado, cubed

• 3 tablespoons black sesame seeds

• 2 cups cooked chicken (grilled or roasted)

Ingredients for dressing:

• 1/2 cup toasted sesame oil

• 1/4 cup rice vinegar

• 2 tablespoons red chili paste

• 2 tablespoons honey

• 1 teaspoon wasabi paste (optional)

Directions:

For the dressing, whisk together all ingredients well.

Then mix the shredded red cabbage and carrot together. Toss with avocado and black sesame seeds. Pour the dressing over cabbage slaw little by little–tasting as you go–to be sure you find the perfect amount for you. Mix well.

Top with cooked chicken and serve.

Serves 4

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Cooking summer meals can be healthy and efficient. Nourishing yourself with nutrient-dense summer foods will keep your energy and vitality high so that you can enjoy all of your fun in the sun.

I hope you enjoy these, and feel free to tag me if you make these @bouldernutrition. I would love to see your seasonal summer creations.

Eat Well Friends,

Want more recipes to explore? Feel free to explore the many Boulder Nutrition favorites below:

MUDDLED STRAWBERRY HIBISCUS SUN TEA

MUDDLED STRAWBERRY HIBISCUS SUN TEA

This fun summer sun tea is perfect for these hot days, keeping your hydration game strong, while enjoying summer flavors that pamper your palate.

I used monk fruit to sweeten (but feel free to choose your favorite sweetener). Monk fruit has no after taste, and no blood sugar spikes, and works perfect when stirred into cold beverages!

Hibiscus flowers:

• are full of antioxidants

• are high in vitamin C

• decrease inflammation

• support liver health

• lower blood pressure

Watch my Instagram demo REEL HERE!

This is an OG favorite for me. It is seasonal and so quick and easy to make, and so refreshing.

I love having a pitcher to sip off in my fridge, all summer long.

Here’s to fun flavors of summer and hydrating smart!

Want to keep experimenting in your kitchen? Here are many more Boulder Nutrition recipes to explore:

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.