By Sarah Axtell, ND onJuly 16, 2014
Teff is my favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It’s higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it… Read More
By Sarah Axtell, ND onJuly 16, 2014
Most kids (and adults!) love peanut butter and sweet potato…so why not combine them for a healthy dinner? This recipe is reminiscent of an African peanut stew. It is rich in protein and best of all, flavor! So it is sure to leave you satisfied. Read More
By Sarah Axtell, ND onJuly 16, 2014
This quinoa salad is protein-packed, keeping you full and satisfied for hours. It makes for a great lunch. Make a big bowl of it at the beginning of the week and package it up for an easy, delicious on-the-go lunch at work. This salad… Read More
By Sarah Axtell, ND onJuly 16, 2014
This pesto is one-of-a-kind! It is packed with flavor AND nutrients- lots of antioxidants, minerals (iron and calcium), chlorophyll (a detoxifying component of green leafies) and omega-3 fatty acids. The pesto is dairy-free, but trust me, you won’t be missing the cheese! I add… Read More
By Sarah Axtell, ND onJuly 8, 2014
Curry powder is full of tasty goodness. It has a kick to it, which is complemented by the sweetness of the blueberries and currants. Curry powder contains turmeric, which is a potent anti-inflammatory. And the blueberries are full of cancer-fighting antioxidants. This dish is sure… Read More
By Sarah Axtell, ND onJune 23, 2014
IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2022 If you are not familiar with miso, you are missing out! Aside from your traditional miso soup available at sushi restaurants, there are many other uses in your kitchen. It… Read More
By Sarah Axtell, ND onJune 23, 2014
These cookies are grain-free, dairy-free and refined-sugar free. They contain all the goodness of sweet potatoes, including potent antioxidant, Vitamin A. Vitamin A is fat soluble so in order to utilize this beneficial nutrient, you need some fat in your meal or dish. This recipe… Read More
By Sarah Axtell, ND onJune 23, 2014
These make a nice alternative to your everyday beef or veggie burger. They are packed full of protein and best of all FLAVOR! I used the kale walnut pesto to flavor these lean mean lentil machines. If you or your family are not fans… Read More
By Sarah Axtell, ND onJune 23, 2014
These make a great after-lunch snack or desert. I love making fruit and nut/seed balls with my girls. We have fun getting our hands sticky while rolling the mixture into balls, licking the bowl and eating the finished product together. These are packed… Read More
By Sarah Axtell, ND onJune 23, 2014
If you and your family are as big of fans of sweet potatoes as we are, you’ll love this recipe! I am always looking for healthy new twists on how to prepare the antioxidant-rich root vegetable. Cece helped me make these and she termed them… Read More
By Sarah Axtell, ND onJune 23, 2014
This dish is super satisfying. Creamy, savory and sweet all in the same bite. I especially like it because of the nutrition is provides. Lulu, my 9 month old, devoured it (despite it having a bit of a spicy kick to it). The coconut provides… Read More
By Sarah Axtell, ND onJune 4, 2014
I have been baking with coconut flour a lot these days. I like it because it is grain-free so it is well-tolerated even by those who have problems digesting and metabolizing grains. And in general, I am a big fan of coconut– coconut flakes, coconut… Read More
By Sarah Axtell, ND onJune 4, 2014
Cece and her grandmother, “Mimi,” planted collard greens this summer. They have flourished over the past couple months, and 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… Read More
By Sarah Axtell, ND onJune 4, 2014
This takes less than 2 minutes to make. Once you combine the ingredients you chill it for a couple hours and voila-you have a nutrient-packed super pudding! Kids LOVE this! It makes a nice energy-packed breakfast, snack or desert. I often speak about super… Read More
By Sarah Axtell, ND onJune 4, 2014
Healthy Holiday Recipe: Black bean, sweet potato enchiladas This is a delicious entrée ideal for entertaining. It can be made the night before and it travels well, so it’s great for a holiday party or a potluck. It is vegetarian but is sure… Read More
By Sarah Axtell, ND onJune 4, 2014
This recipe was inspired by one of my patients. I always love learning healthy recipes and tips from my patients! This smoothie recipe makes an ideal breakfast- packed full of blood sugar stabilizing protein, antioxidant rich pumpkin, seeds for essential micronutrients and fiber,… Read More
By Sarah Axtell, ND onJune 4, 2014
Cruciferous vegetables are part of the bassica genus of plants. They include brusssel sprouts, broccoli, cauliflower, kale, cabbage, collard greens, and bok choy. Cruciferous vegetables contain indole-3-carbonol, which has been found to inhibit the development of several cancers, such as bladder, breast, colon,… Read More
By Sarah Axtell, ND onJune 4, 2014
These cookies are made with almond flour, making them not only gluten free but also grain-free. Almond flour is packed full of protein and essential fat. For more on cooking with nut flours, see my previous post. I get my almond flour at Trader… Read More
By Sarah Axtell, ND onJune 4, 2014
This smoothie satisfies your chocolate cravings while at the same time providing excellent nutrition. Cece and Lulu know this as “chocolate milk.” It has cacao nibs in it, which provide a nice crunch and a huge burst of nutrition. Cacao is one of the best… Read More
By Sarah Axtell, ND onJune 4, 2014
Cereal is not a healthy breakfast food. As a general rule of thumb, if it comes from a box it is not real food. I am always suggesting my patients (and friends and family!) to eat REAL food. By this I mean substance from the… Read More
By Sarah Axtell, ND onJune 4, 2014
Hemp hearts are my new favorite plant-based protein source. Hemp contains all 10 essential amino acids. Hemp also provides a nice balance of essential fats. Hemp hearts (or seeds) are a complete protein, providing 10 grams protein per 3 tbsp. Adding hemp hearts to oatmeal… Read More
By Sarah Axtell, ND onJune 4, 2014
The most common thing I hear from people when I ask if they like quinoa is, “Eh…it’s ok.” Rather than boiling a batch of plain old quinoa, try this recipe. It’s something to get you excited about this ancient grain. This recipe makes about 15-20… Read More
By Sarah Axtell, ND onJune 4, 2014
I love flaxseed. I love it for its delicious, nutty taste. And of course, I love it for its health benefits: 1. It is an excellent source of fiber, making your gut healthy. A happy,healthy gut is at the foundation of optimal health. 2. Read More
By Sarah Axtell, ND onNovember 29, 2013
During the dry, cool winter months, warm, moist, spiced foods are recommended to ground and replenish the body. Since there is less moisture in the air, your body requires more moisture from food. Eating soups and stews with warming spics, such as ginger and turmeric,… Read More
By Sarah Axtell, ND onJanuary 3, 2013
These blondies make a delicious Fall treat or snack. They are a great way to get extra veggies in because they contain squash…yes, squash! The combination of squash and almond butter makes them moist, delicious and super healthy! The almond butter and almond flour provides… Read More
By Sarah Axtell, ND onJuly 24, 2008
We all know the numerous benefits of mama’s milk, such as protection against infections, prevention of allergies, and boosting your child’s intelligence to name a few. Ideally, children should be breastfed for 2 years. But at some point (preferably after 12 months), you will likely… Read More
By Sarah Axtell, ND onJuly 24, 2008
Beans are rich in essential vitamins and minerals, fiber, and when paired with rice or another whole grain, they are considered a complete protein. They are great finger foods for toddlers by themselves and also make delicious meals. I prefer to buy… Read More
By Sarah Axtell, ND onJuly 24, 2008
Kids have a blank slate as far as their palates go. Once they start eating solids (at around 6 mos), adding spices to their food is a must! Gradually work in more spices- start out with the more mild ones (garlic, dried… Read More
By Sarah Axtell, ND onJuly 24, 2008
Tahini is a delicious spread made from ground sesame seeds. It is often added to hummus and other mediterranean dips. It is packed full of Calcium (who says you can only get calcium from milk?!), Copper, and Magnesium. Tahini is also full of… Read More
By Sarah Axtell, ND onJuly 24, 2008
Ground seeds are an excellent way to pack vital nutrients into your little one (starting around 10-12 months). Try adding ground flax, pumpkin, and sunflower seeds to your child’s (and yours!) morning oatmeal. Or sprinkle them in smoothies. You can always add… Read More
By Sarah Axtell, ND onJuly 24, 2008
Here are some foods that your child should be getting on a regular basis to ensure optimal health and wellness. These foods support a healthy immune system; promote brain development; prevent chronic, degenerative diseases; and best of all, they will satisfy your… Read More
By Sarah Axtell, ND onJuly 24, 2008
Squash is packed full of nutrients, most notably beta carotene, vitamin C, potassium, folic acid, fiber, and manganese. Beta carotenes help protect your child from the damaging effects of the sun. They also help fight against cancer, heart disease, and cataracts. In addition… Read More
By Sarah Axtell, ND onJuly 24, 2008
These cookies are wheat-free and refined sugar-free and include banana in them for added taste and moisture. They only take 10 minutes to prepare and you likely already have all the ingredients in your kitchen. Ingredients: – 1 cup oat flour… Read More
By Sarah Axtell, ND onJuly 24, 2008
If you like hummus, here is an interesting twist on the delicious chickpea spread. It has almond butter and curry powder in it to give it a creamy texture and an Indian flavor. When served with rice crackers, this is a perfect… Read More
By Sarah Axtell, ND onJuly 24, 2008
Refried Beans are a great source of protein. You can give them to your child right out of the can (perfect texture for he/she to feed self) or you can make your own. Canned refried beans are often very salty so by… Read More
By Sarah Axtell, ND onJuly 24, 2008
This loaf is nice alternative to your traiditonal meat loaf with ketchup. It is a protein packed powerhouse with a delicious savory sweetness due to the raisins and walnuts. No need to top with ketchup because it is topped with a tasty apple butter glaze. Read More
By Sarah Axtell, ND onJuly 24, 2008
Have a bunch of kale but don’t know what to do with it? Or maybe you have been wanting to try kale but are weary of the green leafy vegetable? Here is an absolutely scrumptious way to get you and your family… Read More
By Sarah Axtell, ND onJuly 24, 2008
It’s not hard to get anyone in your family to eat mashed potatoes…but cauliflower is likely a different story. Potatoes are high on the glycemic index, meaning they spike your blood sugar and require a lot of insulin to bring it down. Read More
By Sarah Axtell, ND onJuly 24, 2008
Humans have been eating fermented foods since ancient times. However, today it is rare to incorporate a fermented food in your diet. Fermented foods are full of good bacteria and can support a healthy gut and immune system. Here are 5 reasons… Read More
By Sarah Axtell, ND onJuly 24, 2008
Honey is not only delicious tasting but also good for you! Unlike sucrose, it is rich in vitamins and minerals and contains countless health benefits. Honey can be used as a topical dressing for a wound or can be taken internally to… Read More
By Sarah Axtell, ND onJuly 24, 2008
If you’re in the mood for something creamy…and leafy, then try this delicious dish. The coconut milk adds a nice nutty flavor to the greens. Quick and easy and of course full of vital nutrients! The kale is a great source of vitamin… Read More
By Sarah Axtell, ND onJuly 24, 2008
PRObiotics are the good bugs in your body that support a healthy immune and gastro-intestinal system. Since our diets are typically void of probiotics and our lifestyles can promote extermination of them (ie. taking antibiotics and stress),… Read More
By Sarah Axtell, ND onJuly 24, 2008
Millet is an ancient whole grain and has many uses beyond what we typically know it as, which is bird seed. It is widely consumed around the world in many dishes, ranging from breads, soups, muffins and flat breads. It is one… Read More
By Sarah Axtell, ND onJuly 24, 2008
Worried you little one is not getting enough calories? Maybe he or she is falling off the growth curve, not gaining enough weight, or is just a picky eater. Or maybe he or she is growing just fine and you just want to… Read More
By Sarah Axtell, ND onJuly 24, 2008
It’s been awhile since I’ve posted anything. I was busy studying and taking my clinical naturopathic licensing boards. Thank goodness those are out of the way, and now I can focus on my last 6 weeks of pregnancy. This is pregnancy number… Read More