By Sarah Axtell, ND onDecember 6, 2023
Thai curries are one of my favorite foods. This recipe combines all the nourishing and comforting flavors of a Thai curry (coconut milk and spices) AND super-foods like bone broth, sweet potato, kale, ginger, and turmeric. And it’s one of the easiest soups you’ll make. Read More
By Sarah Axtell, ND onNovember 5, 2023
Did you know that a cup of red peppers has almost 3x more vitamin C than an orange?! This soup is a delicious way to incorporate more immune-supportive vitamin C in your diet AND sneak in some other nutrient-packed veggies as well. I use jarred… Read More
By Sarah Axtell, ND onMarch 1, 2023
Gut-Healing Carrot Turmeric Ginger Soup Serves 6 Soup is a great meal option on days when your stomach is upset as it gives your digestive tract a break from having to work hard to break down cold, raw foods. This soup in particular helps reduce… Read More
By Katarina Meister, ND onJanuary 9, 2023
Here is an easy recipe to add to your weekly routine to help improve your gut health and increase diversity in your microbiome. Unlike traditional chicken noodle soup, this recipe features anti-inflammatory spices turmeric, and ginger. Ginger also acts as a warming digestive… Read More
By Sarah Axtell, ND onOctober 12, 2020
This recipe is reminiscent of a traditional African peanut stew. I add my own healthy twist by including turmeric and ginger, two anti-inflammatory super spices. It is perfect for a cool Fall evening. I double the recipe so I can freeze half for an easy… Read More
By Joanne Aponte, ND onApril 17, 2020
This is a delicious, quick and easy soup recipe with plenty of protein. The garlic and ginger are immune boosting and the turmeric reduces inflammation and protects your brain. Make a double (or triple) batch and freeze for later. Ingredients 1 tbsp coconut oil1 tbsp grated minced ginger2 cloves garlic minced1 tbsp garam… Read More
By Joanne Aponte, ND onMarch 28, 2020
This recipe is SIBO friendly and low fodmap. There is actually some science to support chicken soup as a cold remedy! Chicken soup may block the migration of white blood cells to the upper respiratory tract and (according to a 2012 study in the American… Read More
By Joanne Aponte, ND onDecember 12, 2018
¼ cup extra virgin olive oil 1 medium yellow or white onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon curry powder ½ teaspoon dried thyme 1 large can (28 ounces) diced tomatoes, drained 1… Read More
By Sarah Axtell, ND onApril 17, 2018
Arugula is a member of the super-food cruciferous vegetable family. Cruciferous vegetables (think broccoli, cauliflower, Brussels sprouts and arugula) are among the healthiest vegetables thanks to their anti-inflammatory, antioxidant, and detoxifying properties. We typically think to eat arugula raw in salads, but it is delicious… Read More
By Sarah Axtell, ND onFebruary 17, 2017
IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021 This is one of the easiest soups you’ll make. Like most of my soups, I included turmeric and ginger- the two anti-inflammatory super-spices. Soups are a great vehicle to include these… Read More
By Sarah Axtell, ND onFebruary 28, 2016
When you are sick of salads but yet you still want to consume cleansing green leafies, try this soup! This makes a big batch so you can enjoy during the week for an easy lunch and freeze some for later. Nutrition facts: This soup is… Read More
By Sarah Axtell, ND onMay 1, 2015
This is a regular in my house as it is SO easy and delicious. I often make it on the weekends and freeze half of it for later meals. It is anti-inflammatory due to the turmeric and ginger and SCD-friendly (adheres… Read More
By Sarah Axtell, ND onJanuary 12, 2015
This is one of my favorite winter soups. First, it is absolutely delicious and satisfying on a cold winter day. Secondly, it is full of immune boosting nutrients, such as vitamin C. And lastly, it contains powerful anti-cancer compounds, such as indole-3-carbinol found in cauliflower,… Read More
By Sarah Axtell, ND onJanuary 11, 2015
Many creamy soups are thickened with flour and filled with cream. When it comes to soup, always be sure to ask about ingredients when dining out and read labels carefully at the store. Just because you have a gluten or dairy sensitivity does not mean… Read More
By Sarah Axtell, ND onOctober 15, 2014
You can use this recipe as a template for any cream-style soup. For a whole new taste, try substituting spinach, parsnips, or cannellini beans for the broccoli. Ingredients: 2 garlic cloves, peeled 1 medium yellow onion, chopped 2 tbsp extra virgin olive oil… Read More
By Sarah Axtell, ND onJuly 16, 2014
This soup is divine. I whipped it up in less than an hour, and the whole family devoured it. Cece kept saying, “mmmm….this is good, mama!” That kind of response to a healthy meal makes my day. It is a complete meal,… Read More
By Sarah Axtell, ND onJuly 16, 2014
After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of… Read More
By Sarah Axtell, ND onDecember 26, 2011
After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of… Read More
By Joanne Aponte, ND onNovember 21, 2023
Meal planning does take time, I have not found a way around this! But there are ways to make it easier and less time consuming. Set aside time each week to meal plan and write down what you will eat throughout the week. A routine… Read More
By Sarah Axtell, ND onOctober 24, 2023
As estrogen declines, the body is not as good at building muscle. This is why lifting weights and eating adequate protein is crucial during perimenopause. Combining strength training with increased protein intake is the best way to stimulate muscle protein synthesis and thus boost metabolism. Read More
By Katarina Meister, ND onSeptember 4, 2023
Red onions are a great source of Quercetin! Quercetin is a flavonoid found in capers, peppers, and onions. Quercetin is a potent antioxidant with anti-histamine, anti-inflammatory, and anti-viral properties. Quercetin can help to heal a… Read More
By Sarah Axtell, ND onJuly 14, 2023
I got turnips in my CSA box this week and was inspired to make turnip fries. Thank goodness for CSAs to inspire me to branch out of my typical “broccoli, green beans, and spinach” routine. The American Gut Study, the largest published study to date… Read More
By Mackenzie Prentice, DNP, APNP onFebruary 1, 2023
Gelatin is a cooked down version of collagen, beneficial for GI health, skin, bones, joints and mental health. See The Healing Powers for Gelatin blog post for details on benefits gelatin has to offer. If you are new to… Read More
By Sarah Axtell, ND onJanuary 14, 2023
Inflammation is at the root cause of heart disease. Elevated insulin, elevated blood sugar, inflammatory trans fats, and homocysteine (an inflammatory protein in the blood) irritate and inflame the lining of our blood vessels, or the endothelium. This initiates the process of coronary artery disease. Recent… Read More
By Sarah Axtell, ND onJanuary 5, 2023
1. Stick to whole foods with minimal ingredient lists. If you are buying food out of a package, immediately turn it around and read the ingredients. A food may only be 100 calories but it may contain a whole host of inflammatory ingredients, such… Read More
By Sarah Axtell, ND onDecember 22, 2022
There’s no doubt that we live in a toxic environment. Chemicals are found in house-hold cleaners, pesticides and fungicides, tap water, car exhaust fumes, pharmaceuticals, beauty products, and cigarette smoke. This places an incredible burden on our bodies, especially the liver, our main organ of… Read More
By Katarina Meister, ND onDecember 21, 2022
Estrogen dominance is the most common hormone imbalance in perimenopausal women that I see in my practice. Different factors that can influence your hormones include stress, nutrition, sleep, activity level, body weight, pharmaceuticals, and exposure to… Read More
By Sarah Axtell, ND onDecember 14, 2022
This Brazil nut “parmesan” makes for a delicious crispy crust for fish, chicken, or tofu. The brazil nuts are an excellent source of selenium, which is “food for your thyroid.” The nutritional yeast has a savory, cheesy flavor and is a good source of energizing-B12. Read More
By Katarina Meister, ND onOctober 12, 2022
The liver is the 2nd largest organ in the body! It performs over 500 functions and is one of our main organs of detoxification. The liver is responsible for detoxing drugs, alcohol, fatty acids, steroid hormones, ammonia, environmental toxins and allergens. Toxins are ubiquitous- from… Read More
By Sarah Axtell, ND onAugust 30, 2022
According to the American Institute for Cancer Research, high fiber foods may reduce cancer risk. Here is why: High fiber foods are generally low-calorie and keep you full, thus resulting in a healthy body weight. Maintaining a healthy weight is one of the most important… Read More
By Mackenzie Prentice, DNP, APNP onAugust 26, 2022
Cold weather doesn’t have to mean getting sick. On a daily basis, we are exposed to microbes that may cause us to become ill. Fortunately, our body’s immune system is smart enough to recognize these foreign intruders and creates antibodies to protect us against future… Read More
By Joanne Aponte, ND onJune 15, 2022
Ingredients 12 ounces package small macaroni noodles cooked according to package directions (use gluten free noodles, if desired)1/2 cup reserved pasta cooking liquid or from the squash/onion…either one will work)1 1/2 cups peeled, cubed butternut squash1/2 large sweet onion peeled and chopped1/4 cup raw cashews1 tablespoon fresh lemon juice1 teaspoon salt1/2 teaspoon dijon mustard1/4 teaspoon garlic powder1/8 teaspoon black pepper1/8 teaspoon smoked paprika1/8 teaspoon turmeric1/8 teaspoon nutmeg1 tablespoon of mellow white miso (optional)… Read More
By Joanne Aponte, ND onFebruary 15, 2022
These gut healthy foods increase the diversity of bacteria in your gut (which is a really really good thing), reduce inflammation in both the gut and body, and promote SCFA’s (short chain fatty acids). SCFA’s have many positive benefits for our body including improving energy… Read More
By Sarah Axtell, ND onFebruary 13, 2022
You likely have many of these “medicines” in your kitchen cabinet. Season your food liberally with these herbs and spices to not only deepen the flavor of your cuisine, but to also prevent chronic diseases, such as diabetes, heart disease, alzheimer’s and cancer. Here are… Read More
By Sarah Axtell, ND onFebruary 2, 2022
Eating foods high in refined carbohydrates and sugar can lead to a major spike in blood sugar. Your body then secretes insulin to address elevated blood sugar, which can then lead to a drop in blood sugar (this is termed “reactive hypoglycemia”). When levels drop,… Read More
By Joanne Aponte, ND onOctober 14, 2021
Chana masala can be enjoyed as a stew on its own, or it can be delicious with brown or basmati rice or cauliflower rice for a low carb option. Leftovers will keep covered in the refrigerator up to 4 days, or in the freezer up… Read More
By Sarah Axtell, ND onApril 22, 2021
This Brazil nut “parmesan” makes for a delicious crispy crust for fish, chicken, or tofu. The brazil nuts are an excellent source of selenium, which is “food for your thyroid.” The nutritional yeast has a savory, cheesy flavor and is a good source of energizing-B12. Read More
By Sarah Axtell, ND onJuly 19, 2020
We planted collard greens in our garden this year, and they have flourished over the past couple months. My go-to recipe for these greens are collard wraps. I’ve been experimenting with different fillings, and I especially like this one (see below). The basic idea is… Read More
By Sarah Axtell, ND onMarch 27, 2020
I am a firm believer in “food is medicine.” Now is the time to prioritize a healthy diet to give your body the nourishment it needs to stay healthy. The goal of this blog post is to provide you with sound information to support your… Read More
By Joanne Aponte, ND onFebruary 10, 2020
‘Tis the season for colds and flus! While none of us like getting sick, acute illnesses like colds and flus are a very natural and normal response of a healthy body. It is normal for adults to get 1-2 colds per year and for children… Read More
By Sarah Axtell, ND onSeptember 27, 2019
Feeling tired and run down? Struggling with depression or anxiety? Dealing with poor memory or focus? Experiencing numbness or tingling? You may be low in B12 and require a B12 supplement. But not all B12 supplements are created equally. Here are some B12 basics: B12’s… Read More
By Sarah Axtell, ND onMarch 16, 2019
If I could only use one herb for the rest of my life, it would be turmeric. It really is a “cure-all.” Turmeric is the spice that gives Indian curry it’s yellow hue. The active ingredient is curcumin, which has potent anti-inflammatory and antioxidant… Read More
By Sarah Axtell, ND onJanuary 6, 2019
If you or someone you know suffers from migraines, you know that they significantly affect quality of life. In fact, the World Health Organization ranks migraines among the world’s most disabling medical illnesses. They can send you straight to bed and may be associated with… Read More
By Sarah Axtell, ND onDecember 21, 2018
Fibrocystic breast disease is a benign disorder of the breasts that results in lumpiness, nodules and pain. It is not associated with breast cancer risk. However, it can be quite painful and bothersome for many women. Supplements for Breast Health A… Read More
By Joanne Aponte, ND onNovember 28, 2018
Alkaline foods boost your immune system, reduce inflammation and are chock full of anti-aging anti-oxidants. Many of our diets are too high in acidic foods and are not balanced with the health promoting alkaline foods. One thing you can do to promote better health is to… Read More
By Joanne Aponte, ND onSeptember 4, 2018
With a little extra planning and prep-time, it can be simple to pack healthy lunches for yourself and your family. Here are some tips and recipes to help guide and inspire you! Choose a food from each of the below groups: Protein: poultry or… Read More
By Sarah Axtell, ND onOctober 20, 2017
IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021. Dahl is an Indian lentil soup recipe. This dahl recipe makes for a warming, hearty Autumn meal. Diet is one of the most powerful ways you can reduce… Read More
By Sarah Axtell, ND onDecember 12, 2016
Winter is a time to nourish yourself. Winter does not have to weaken you if you know how to prepare accordingly. Boosting your immune system starts with your diet. Here are the top 5 foods that support your immune system during the winter months:… Read More
By Sarah Axtell, ND onNovember 27, 2016
Fall is here, and I am a big fan of Eating with the Seasons. Pumpkin is a seasonal food that can be easily added to baked goods, soups, cookies and smoothies. These Pumpkin Bars are easy and delicious- truly a taste… Read More
By Sarah Axtell, ND onAugust 29, 2015
I find it difficult to make a good curry. My ultimate comfort food is thai take-out- so warming, savory and creamy. I think I have finally mastered a homemade curry. You can make this vegetarian if you like with tofu. Or you can use organic… Read More