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!!

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:

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.

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.

BEET GINGER COCONUT BISQUE

BEET GINGER COCONUT BISQUE

If you are looking for a stunning pink soup to add to your table that is packed with phytonutrients and antioxidants PLUS tastes fantastic this soup is for you.

Creamy with coconut milk, a balance of earthy sweet (from the beets), pungent (spicy) from the fresh ginger, and salty (from broth and sea salt) and blended into a kind of pink perfection, I hope you love this one as much as I do!

IMMUNE BOOSTING CHICKEN SOUP

Tis the season where our immune systems (via our microbiome, our circadian clocks, and our seasonal calendars) are preparing our bodies for strength and resiliency if we follow their lead.

This soup is a wonderful way to promote immunity, stay warm from the inside out, and ensure some of the top immune boosting ingredients make their way into your menu!

This soup is for sure a regular at this time of year around our house. It is full of immune boosting ingredients (cue: ginger, wild mushrooms, turmeric, bone broth) that will surely feed your body just what you need to be at your most resilient.

I have been making this for years, and it NEVER gets old.

Enjoy this recipe (and it’s nourishing benefits) at a time when our world needs it most!

THE SCIENCE OF GRATITUDE [AND 10 THANKSGIVING RECIPES]

As I sit down to write to you, I can't help but reflect on this time last year when we (at my house) decided to cancel Thanksgiving.


This was, no doubt, one of my hardest pandemic moments.


It is often these darker moments of life that shine the light on what we cherish most.


For me, this Thanksgiving season is illuminating a whole new level of gratitude.


While the Thanksgiving holiday was intended to accentuate gratitude, practicing a state of gratitude has many diverse and positive results that go far and beyond Thanksgiving.

Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. Here are a few of my favorites:

• Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.

• Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier.

• Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.

• Gratitude Helps Heal Health Issues: One study found that more grateful cardiac patients reported better sleep, less fatigue, and lower levels of cellular inflammation, and another found that heart failure patients who kept a gratitude journal for eight weeks were more grateful and had reduced signs of inflammation afterwards.

• Gratitude Promotes Generosity and Being Of Service: Several studies have supported the link between gratitude and prosocial behavior. These studies have found that more grateful people are more helpful and generous.

Remember: The best way to express gratitude is to savor and celebrate the pleasure that you do have.

As you tune into the Thanksgiving season this year (especially if the holidays are tough for you), consider focusing on the simple pleasures in your life — a delicious meal you share, the family and friends you cherish, laughter, a warm place to sleep, or a pretty night sky. 


Also, on the remaining 364 days of the year — those that can feel more usual and mundane — I invite you to join me in practicing growing your sense of gratitude.

Before I sign off, be sure to scroll down to check out a compilation of some all time favorite Boulder Nutrition recipes –– seasonal, nourishing and perfect for any Thanksgiving table.


Eat well, rest deeply, and take extra good care of you.

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Roasted Rainbow Beet Salad

Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!

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Farmers market Green bean casserole

I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.

---

Crispy balsamic roasted Brussels

This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.

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Celeriac Mash Up

I love mashing root vegetables in place or along with potatoes. Have fun with the nuances of this one. It’s a favorite!

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Charred Beets and beens

I think I created this one based on the artistry of color, but luckily it is also tasty and full of so much fun. I hope it spruces up your table as it does mine!

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Gluten-free Peasant loaf stuffing

Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.

---

pasture-raised Turkey confit

I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.

---

grateful cranberry sauce

This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

---

wild mushroom miso gravy

I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.

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Horn of the moon pumkin pie {with coconut cream}

A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!

From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.

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WALNUT CRUSTED WILD-SALMON OVER SUMMER GREENS

I've been knee deep in research lately preparing for the upcoming docu-series I will be filming next week. In my geeking out about the latest research on what we need to be hormonally healthy (hint: a lot of good fats!) I created this recipe for you.

Full of both plant-based ALA from walnuts and wild-salmon based EPA and DHA, which both support healthy levels of omega-3 leading to healthy and happy hormones, be sure to check out this delicious (and easy) recipe.

Walnuts are one of the highest sources of omega-3 oils (in the form of alpha-linolenic acid) of all the nuts. Walnuts (like many other fat-rich nuts) are a great source of healthy protein and fat, giving you a satiating and blood-sugar stabilizing snack.

Wild salmon is full of omega-3 fatty acids and collagen, making wild salmon a potent food rich in health-promoting natural fats that work wonders in many systems of your body.

Both of these superfoods will stabilize your blood sugar, provide you with a dense amount of omega-3 fats promoting hormone and brain health and satiate your hunger and fullness hormones to boot!

TIME TO GET COOKING? KEEP BROWSING BELOW:

WATERMELON SALT ALOE ELIXIR

We had our first official watermelon of the season at a family BBQ last weekend. There is nothing quite like a cool slice on a hot summer day.

That said, add some coconut water, aloe, high quality salt and blend and be sure to take note how electrolytes hydrate you, energize and keep you sailing through summer and feeling your best.

Tis the season to elevate your hydration. Let's keep in mind the definition of hydration includes water + electrolytes (sodium, potassium, magnesium and calcium). Hydration is also integral in your metabolic function.

Too much water and not enough electrolyte will deplete these essential minerals and leave you feeling worse than when you started.

This festive summer elixir is the perfect combination of all the flavors (and minerals) you need to keep your hydration levels happy. Feel free to spike it if you are feeling feisty.

PASTURE-RAISED BBQ PORK TENDERLOIN AND SUMMERY SLAW

PASTURE-RAISED BBQ PORK TENDERLOIN WITH SUMMERY SLAW

With summer in full force and the joy of being able to finally come together after a long pandemic year, check out this brand new and tasty BBQ recipe for your festive summer fun.

This is an easy, tasty and super simple recipe for your summer table.

With high quality avocado oil based condiments, pasture-raised pork and local summery slaw, you have got yourself a tasty meal for family and friends.

I am a HUGE fan of Primal Kitchen products and this recipe features their Hawaiian BBQ sauce and (my favorite) Avocado Mayo.

Grab you first Primal Kitchen order HERE and use the code SATIATE10 for 10% off.

I hope you enjoy!

{AIP} GINGERY GINGER SNAPS

First, I just want to say that these turned out perfectly. I wanted to make a grain-free ginger snap because I used to love eating ginger snaps with my French Canadian Granny, but I don’t do so well with grains. Also, I love warming flavors like ginger and cinnamon during these colder months.

I chose to make them AIP (Auto-immune Paleo) friendly because I personally don’t do well with almond flour which is in almost all paleo baking and I have many clients on the AIP diet for inflammation and autoimmunity. I have been wanting to bake with Tigernut flour for a while now. Though the word nut is in Tigernut, this flour is actually totally nut free.

Tigernuts are not nuts at all. Rather, they are small root vegetables which comprised 80% of our Paleo ancestors’ diet around 2 million years ago. This ancient superfood originates from Africa. It is currently cultivated in West Africa & Spain.

How fun right?

Anyhow….I hope you enjoy these. I followed these directions precisely and they came out perfectly golden, but soft in the middle, just like my Granny used to make.

Enjoy!

MY THANKSGIVING MENU REVEALED [AND WHY WE CANCELLED IT!]

You surely don't need me to remind you of all that we have collectively and individually endured over the past many months.


That said, as the holidays commence, I know many of us are weighing our options for gathering with those we love as the pandemic surges all over the country.


... And this decision may take more conscientious forethought than ever before. 


Before Colorado announced the level-red restrictions just this week, Jason and I sat down to revisit our Thanksgiving plans. We had planned on hosting a small group of extended family and a couple of friends.


Somewhere between the harsh reality of the pandemic, our perfect Thanksgiving fantasy and a few tears we landed on canceling.



Likewise, this may have been the hardest pandemic plan for me to let go of to date!



Though we are paring down our menu for just our intimate family, I thought I would still share our original menu (and recipes) with you!



Regardless of how your plans evolve, I hope you land on savoring the good things in your life and the cherishing those you love near and far.

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Roasted Rainbow Beet Salad

Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!

---

Farmers market Green bean casserole

I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.

---

Crispy balsamic roasted Brussels

This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.

---

Grandma Bonnie’s {Dairy FREE} Mashers

Jason’s side of the family is from a small town in South Dakota. They all revere grandma Bonnie’s mashers as gospel! Bonnie (Jason’s mom) kindly sent me the recipe and I added a dairy free option for you if you prefer.

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Pomegranate And baby greens salad with ACV dressing

Pomegranates are an easy way to spruce up a salad. Try this easy ACV dressing, top with goat cheese (or your favorite variation) and toasted seeds.

---

Gluten-free Peasant loaf stuffing

Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.

---

pasture-raised Turkey confit

I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.

---

grateful cranberry sauce

This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

---

wild mushroom miso gravy

I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.

---

Horn of the moon pumkin pie {with coconut cream}

A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!

Eat well, rest deeply, and take extra good care of you.


From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.

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MY FAVORITE AVOCADO TOAST

The best elements of avocado toast—America’s trendiest breakfast or snack—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. 

Avocados are such a versatile fruit but did you know that avocado is also a superfood for your skin?

Avocado is a great source of healthy fats (monounsaturated and polyunsaturated), antioxidants, and vitamin E, making it a helpful food to include in your diet for optimal skin health.

BONUS: Here is a little research for you:

One study found that the participants who consumed greater amounts of the healthy fats contained in avocado had significantly increased skin elasticity.

The same study found that a greater intake of green and yellow vegetables was significantly associated with fewer wrinkles—another reason to enjoy the creamy green avocado.

Research also suggests that the highly bioavailable lutein and zeaxanthin antioxidants found in avocado can help to protect the skin from damage from UV radiation and visible radiation.

Enjoy this yummy version of avocado toast, and be sure to drop your favorite version in the comments below!

Enjoy browsing more yummy recipes below:

DIY ENERGY BARS

DIY ENERGY BARS

Quick and easy energy bars (minus the sugars and processed ingredients) will fuel your body with sustainable energy, while keeping your blood sugar balanced this spring. 

Filled with healthy protein and fat with just the right amount of sweet you will be so glad you have these to nosh on all week long!

WHOLE ROASTED CAULIFLOWER WITH CHIMICHURRI

Tasty, super simple and so pretty. Feel free to slice your cauliflower into pretty steaks and serve with this delicious and mouth watering Chimichurri

There are simply thousands of reasons to eat more cruciferous vegetables. Cauliflower, and many others in the Brassica family, are known for outstanding health benefits.

One of my favorites is from a Journal of American Medicine study where it was shown that five servings per week of brassica (broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and radish) arrest the growth of breast cancer cells!

Eat your brassica friend!

CHARRED BEANS AND BEETS

Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.

This one-pan dish is perfect addition to any Thanksgiving feast.

Not only are beets full of health promoting antioxidants and trace minerals, they are also loaded with dietary nitrates––a naturally occurring inorganic compound––that convert to nitric oxide in the body.

Beetroot directly support heart health, lowers blood pressure, enhance physical performance, and protects brain cells keeping you feeling healthy and vital. If you like these earthly sweet roots, be sure to add them to your anti-aging diet!

CELERIAC MASH UP

You may know celery as a popular addition to soups, stews, and salads. You may not, however, be as familiar with the form of celery (the root) known as celeriac.
 
Don’t let the gnarly and peculiar appearance of celeriac fool you. Celeriac is full of flavor, and a tasty addition to your fall vegetable repertoire. Try these tasty mashers this Thanksgiving (and beyond).

Celeriac is rich in minerals such as potassium and phosphorus, which research shows supports healthy bone density. Celeriac is also full of vitamin C, K and B6 making it a nutrient-dense choice with many health benefits including fighting free radical damage––diminishing the damage caused to our cells from sources of toxicity and stress.

Plus, let me remind you they are so tasty! My very favorite root vegetable!!

GRATEFUL CRANBERRY SAUCE

Did you know cranberries are often referred to as a superfood?

While we tend to hear a lot about cranberries, we sadly don't the rest of the year. This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

This delicious fall flavored rendition of cranberry sauce has a lot to offer your palate and your health!

Cranberries are known to decrease inflammation, prevent UTI’s, protect against cancer, improve cardiovascular health…the list goes on!

Enjoy these healthy and delicious treats this holiday season or really anytime at all!

FALL FARE SALAD JARS

I know most of you are busy and on-the-go folks. These make-and-take fall insprired salad jars are both super easy to make (layering included), portable, and seriously fall-lcious.  Roasted pears, toasted pepitas, and those yummy root veggies make for a great salad theme.

Be sure to take note of the salad jar layering for best keeping and a crunchy fresh salad!