By Sarah Axtell, ND onApril 8, 2024
This recipe is packed full of protein and fiber to keep your blood sugar stabilized and keep you feeling full for hours. Ingredients: 2 TBSP chia seeds ½ cup plus 2 TBSP unsweetened almond milk 1 scoop plant-based vanilla protein powder (ie. Sunwarrior) 2 TBSP… Read More
By Sarah Axtell, ND onApril 2, 2024
One of the beauties of collard wraps is that they make you feel ultra-gourmet. You can use them as a low carb wrap, they do not require a lot of time or effort, and they’re beautiful. After all, we eat with our eyes! And the… Read More
By Sarah Axtell, ND onApril 2, 2024
Inspired by Starbucks’ popular egg bites Ingredients: 8 eggs 1/3 cup almond milk 8 ounce jar of sun-dried tomatoes, drained and chopped 2 cups fresh spinach, chopped (or 1 cup thawed and drained frozen spinach) 1 cup feta (optional- omit if you are dairy-free) Salt… Read More
By Sarah Axtell, ND onFebruary 20, 2024
Buckwheat groats are rich in the flavonoids rutin and quercetin, which are both linked to reduced inflammation. Buckwheat groats are also a great source of fiber to support a healthy microbiome. In addition, buckwheat is rich in minerals, such as magnesium, zinc, and iron. Read More
By Sarah Axtell, ND onJanuary 31, 2024
If you love oatmeal in the morning but don’t want to spike your blood sugar, try these blood-sugar stabilizing carrot cake overnight oats. They are high in protein, packed with fiber, and take just minutes to prepare. Prep them the night before and wake up… Read More
By Sarah Axtell, ND onJanuary 4, 2024
There is nothing more comforting than a cup of hot cocoa on a cold, wintry day. Put down the Swiss Miss and swap it for this hot cocoa packed full of superfoods- collagen, cacao powder, coconut oil and raw honey. And as an added energy… Read More
By Sarah Axtell, ND onDecember 29, 2023
Moringa is a greens superfood powder, giving kale a run for its money. It’s rich in vitamins and minerals, notably vitamins A and C, iron, magnesium, zinc, and calcium. It is also rich in antioxidants and has anti-inflammatory properties. It’s been shown to regulate blood… Read More
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 onNovember 1, 2023
This Butternut Squash Hummus is the perfect blend of sweet and savory. Tahini makes it creamy (and full of satiating fat and bone-building calcium) and miso gives it an umami punch while also supporting your microbiome. I roast the squash with smoked paprika, cumin, cinnamon,… Read More
By Sarah Axtell, ND onOctober 15, 2023
This 3-Ingredient Hearts of Palm “pasta” recipe is a staple of mine when I am in a hurry. Unlike most dried pastas, it does not need to be boiled (making it ready in a flash!), is low in carbs, and is packed full of fiber. Read More
By Sarah Axtell, ND onOctober 5, 2023
This apple crisp has all the tastes of apple pie but without the fuss. And it’s gluten-free, refined sugar-free, and full of fiber! Apple Filling Ingredients: 5-7 apples, chopped (I use Honeycrisp) 2 TBSP maple syrup 1 TBSP lemon juice 1 TBSP arrowroot starch… 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 onAugust 28, 2023
I love lightly cooking spinach. It makes it slightly less bitter and more appetizing, especially on a cold day. Ingredients: Warm Maple Dressing: ¼ cup olive oil 2 TBSP balsamic vinegar 1 TBSP maple syrup 1 tsp Dijon mustard ¼ tsp smoked paprika Salt and… Read More
By Sarah Axtell, ND onAugust 28, 2023
The crispy chickpeas on this salad are like croutons only more nutrient-dense, adding fiber and protein to the salad. Forbidden rice is a black rice from Asia rich in both taste and nutritional value. It is so named because it was considered the Chinese Emperor’s… Read More
By Sarah Axtell, ND onAugust 28, 2023
This hearty and healthy salad is made with turmeric-roasted sweet potatoes, lentils, arugula, feta, and candied pecans. Lentils provide soluble fiber- the type your microbiome love. You get an initial blunting of blood sugar just after eating beans. Then, hours later, after your gut… Read More
By Katarina Meister, ND onAugust 21, 2023
With this week’s CSA box, I was inspired to make Watermelon basil salad! This is the perfect side dish for a hot summer day, as the watermelon will help to keep you hydrated –as this fruit is over 90% water! Whenever you have the chance, use… Read More
By Katarina Meister, ND onAugust 3, 2023
This honey has many purposes… it is easy to make and can be a powerful food as medicine example. For one it is a great way of getting in fermented foods which act as prebiotics, and are essential for having a diverse microbiome, and a… Read More
By Sarah Axtell, ND onJuly 28, 2023
I encourage all of my patients with osteoporosis to eat collards regularly as they are full of bone-building minerals, notably calcium. One cup of collards provides about 300 mg calcium- the same amount in a cup of milk! Tahini (found in the dressing of this… 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 Sarah Axtell, ND onJuly 7, 2023
I’m a big fan of smoothies. They are a great way to pack in superfoods: greens, flax, chia, berries, matcha, avocados, and maca. The possibilities are endless. But for a smoothie to keep your blood sugar stable and keep you feeling full for hours, it… Read More
By Sarah Axtell, ND onJuly 5, 2023
This Creamy Green Basil Smoothie is bursting with a sweet herby flavor of summer. Strawberries are a relatively low sugar fruit and are packed full of antioxidants and fiber. While many smoothies are full of higher-sugar fruits (such as bananas, mango, and pineapple), this smoothie… Read More
By Sarah Axtell, ND onMay 21, 2023
This 5-Ingredient Spaghetti Squash recipe is a staple of mine when I am in a hurry. It takes less than 10 minutes to prepare and is packed full of fiber and protein. The spaghetti squash nests at Trader Joe’s have been pre-cooked and spaghetti-fied, then… Read More
By Sarah Axtell, ND onApril 21, 2023
These Chocolate Chip Tahini Blondies are a fiber-fueled, mineral-rich chocolatey treat. Tahini (or sesame seed paste) is one of the most nutrient dense foods. We typically think of it as an all- star ingredient in hummus, but there are so many… Read More
By Sarah Axtell, ND onApril 20, 2023
This is a staple in our house. Whether it’s taco Tuesday or you just need a quick and easy weeknight dinner, these Crockpot Chicken Tacos are sure to please the whole family. Super easy and super delicious! Ingredients: 1.5-2 lbs chicken breasts 1 jar… Read More
By Sarah Axtell, ND onApril 2, 2023
This is a bright yellow, super creamy turmeric ginger sauce that will brighten up your day. It is delicious drizzled over your favorite salads, bowls, or used as a dip for raw veggies. Ingredients: 1 cup raw cashews 2 garlic cloves 1 tsp turmeric 1… Read More
By Sarah Axtell, ND onMarch 1, 2023
When it’s cold outside, it can be hard to get in your daily green leafy vegetables (kale, spinach, arugula, chard, collards). I admit in the cold winter months, salads and smoothies just aren’t as appetizing. But there is no excuse- we must find warming ways… 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 27, 2023
Ingredients 1 cup GF Oats 1 cup Cooked White Quinoa 2 Organic Green Apples Diced 1/4 cup Ground Flax Seeds 1/4 cup Pumpkin Seeds 1/4 cup Hemp Seeds 1/2 cup melted Coconut Oil 1 TBSP Ground Turmeric 2 Tsp Cinnamon 2 Tsp Ground Ginger 1/3… Read More
By Sarah Axtell, ND onJanuary 27, 2023
This is such a nourishing winter dish. It contains the Holy Trinity of Immunity- garlic, ginger, and onion. High in fiber and packed full of cleansing greens- you can’t go wrong with this stew. Ingredients: 1 medium onion, chopped 2 plum tomatoes, chopped 3… Read More
By Sarah Axtell, ND onJanuary 14, 2023
Quinoa Stuffing Gut health tip: Sometimes quinoa can be difficult to digest, resulting in bloating. Soak your quinoa in water and 1 TBSP apple cider vinegar for at least an hour (I often soak it overnight). Then rinse well before cooking it. This will help… Read More
By Katarina Meister, ND onJanuary 9, 2023
Ingredients 2 scoops collagen (or sub with a dairy-free protein powder) 2 tbsp Hemp Seeds 2 Beets, fresh and diced 3 Beet greens 1/2 cup Strawberries 1 Banana 2-3 Tbsp Cocoa Powder 8oz Almond milk Blend & Enjoy!… 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 onDecember 22, 2022
Trying a period of sobriety can be incredibly empowering. Avoidance of alcohol for 30 days (ie. “Dry January”) can give you a sense of achievement and not to mention the physical health benefits- improved sleep, weight loss, better blood sugar control, decreased blood pressure, and… Read More
By Sarah Axtell, ND onDecember 20, 2022
I am a big fan of seed (and oil) cycling for women to balance hormones using “food as medicine.” Here are some previous posts if you have not yet heard of seed cycling: Dr. Axtell explains seed cycling… Read More
By Katarina Meister, ND onDecember 20, 2022
Quick and easy meals shouldn’t come at the expense of your health. Most of us know that processed and fast foods are riddled of nutrients and can lead to poor health, one example is a magnesium deficiency. With that said, if that… Read More
By Sarah Axtell, ND onDecember 15, 2022
Serves 2 This Brain Bowl contains the following brain-healthy super-foods: Forbidden rice: Forbidden rice is a nutritional power house. When cooked, it turns a deep purple color, revealing its anthocyanin content. Anthocyanins are a type of flavonoids, or plant pigments, that have been found 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 Sarah Axtell, ND onDecember 14, 2022
Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true superfood, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential fatty acids. Maca provides support for hot flashes, vaginal dryness,… Read More
By Joanne Aponte, ND onSeptember 16, 2022
You can add this crispy baked tofu for a protein source in all sorts of meals or add to salads. It goes great with Asian and Thai inspired meals. Ingredients:Firm or super firm tofu (buy organic)Olive oil cooking spray Preparation: Remove the tofu from… Read More
By Joanne Aponte, ND onSeptember 12, 2022
Tofu is a great protein source and good alternative to eggs for breakfast. Give this tasty vegetarian breakfast recipe a try! Ingredients: 1 pound firm tofu1 tbsp of gluten free flour of choice1 tablespoon olive oil4-5 cups chopped mixed veggies (zucchini, yellow squash, carrots, onion,… Read More
By Sarah Axtell, ND onAugust 25, 2022
A supercharged brain-boosting mushroom smoothie to keep you focused and energized Mushrooms are a functional food. Functional foods are foods that go well beyond simply providing calories and good nutrition. They have disease-fighting properties. In other words, they are medicinal, which we get pretty excited… Read More
By Sarah Axtell, ND onJune 24, 2022
This quinoa salad has so much flavor! And it couldn’t be easier! Gut Health Tip: Sometimes quinoa can be difficult to digest, resulting in bloating. Soak your quinoa in water and 1 TBSP apple cider vinegar for at least an hour (I often soak… 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 Sarah Axtell, ND onJune 6, 2022
Blue Zones are places in the world that not only have high concentrations of people aged 100 and above, but also high numbers of people that have grown old without diseases like diabetes or heart disease. I recently traveled to the Blue Zone region of… Read More
By Sarah Axtell, ND onMay 26, 2022
Papayas are a dietary staple in the Nicoya Peninsula, Costa Rica- a Blue Zone. They are rich in papain, an enzyme that aids in digestion and reduces inflammation. Papayas are also a good source of the vitamins A, C, and E. In addition to the… Read More
By Sarah Axtell, ND onMay 9, 2022
Purple corn flour is a dietary staple in the Blue Zone region of Nicoya, Costa Rica. Purple corn is rich in anthocyanins- antioxidants that have anti-cancer and anti-inflammatory properties. Research also shows that the anthocyanins found in purple corn may also be beneficial for helping… Read More
By Sarah Axtell, ND onMay 9, 2022
Inspired by the Blue Zone regions of Sardinia, Ikaria, and Loma Linda Beans are a dietary staple of every Blue Zone. Blue Zones are regions around the world where people live the longest and are the healthiest. This recipe includes white beans, or cannellini beans,… Read More
By Sarah Axtell, ND onApril 13, 2022
This 4-ingredient cabbage slaw makes for a quick veggie side for tacos. Or add chicken or beans for an easy weekday lunch. Cabbage is a member of the cruciferous vegetable family. Cruciferous vegetables are rich in sulfur-containing compounds known as glucosinolates which support detoxification… Read More
By Sarah Axtell, ND onApril 2, 2022
I recently traveled to the Nicoya Peninsula, Costa Rica, to research the lifestyle of these vital people. Nicoya is a Blue Zone, or a longevity hot spot. In Nicoya, they have the lowest rates of middle-age mortatlity and the second highest concentration of male centenarians… Read More