back to blog home

the holistic dietitian blog

read now

INGREDIENTS 1 lb ground sausage1 medium onion, chopped4 cloves garlic, minced6 cups chicken bone broth2 red or russet potatoes, diced (swap out with cauliflower to make RESTART-compliant)1 bunch of kale, de-stemmed and roughly chopped1 cup coconut milksalt and pepper DIRECTIONS 1.    In a large skillet, brown sausage. In the last 5 minutes of cooking, add the […]

Recipes

[RECIPE] Zuppa Toscana

read now

Carving a pumpkin? Don’t toss the seeds. Here is a recipe to use those pumpkin seeds. Pumpkin seeds are packed with antioxidants and minerals including zinc, mangesium, and manganese. Ingredients:1 medium pumpkin or approximately 1 1/2 cups raw unsalted pumpkin seeds1/2 Tbsp coconut oil1 Tbsp butter1 tsp dried minced onion1 tsp garlic powder1/2 tsp dried […]

Recipes

[Recipe] Ranch Pepitas (Pumpkin Seeds)

read now

How come everything is so much cuter when bite-sized? Ingredients:One pound cooked chicken breast, shredded1/2 cup mayo (I used @primalkitchenfoods mayo)1/2 cup celery, diced1/4 tsp pepper1/4 tsp salt1/4 tsp dried dill1/4 tsp dried parsleyCooked bacon, crumbledCucumber, sliced Directions:1. Mix chicken, mayo, celery, and seasonings till well blended. 2. Spoon out chicken salad over cucumber slices. […]

Recipes

[Recipe] Chicken Salad Bites

read now

I recreated this appetizer after sampling something similar at Natural Grocers. I couldn’t find their recipe, so I created my own! Ingredients:Thinly sliced radishesRaw cheese Chutney (bonus points if you use fermented chutney! Mine was just what I grabbed from Central Market) Directions:Layer radish, cheese, and a bit of chutney for a delicious appetizer treat!

radish chutney

Recipes

[Recipe] Radish, Cheese, Chutney bites

read now

We all know the struggle:  It’s the holidays, and everyone is bringing over their favorite “guilty-pleasure” dishes. For those of us who have food sensitivities or restrictions, it can be kind of an adventure to navigate through the maze of lemon icebox pies, store-bought hot dogs, and all the gluten you could ask for. You […]

Recipes

[Recipe] Berry Bowl

read now

It’s springtime and all the vibrant colors blossoming in the garden is truly breathtaking. Although I’ve written about my concerns about smoothies being meal replacements and their impacts on digestion (read more here), I’m not completely against them. I still think that we can enjoy them from time to time and that they are actually […]

Recipes

[Recipe] Eat the Rainbow: Smoothies

read now

The microbe population living within us, including on our skin, within our oral cavity and gut, is what makes up our “microbiome”. Our microbiota contains hundreds trillions of microorganisms, including at least 1000 different species of known bacteria with more than 3 million genes.1 That means that we are more bacteria than we are actually […]

Recipes

[Recipe] Gut Health + Ruby Red Probiotic Applesauce

read now

Breakfast Bake INGREDIENTS:1 pound sausage2 cups sliced mushrooms6 green onions, sliced1 bell pepper, diced1 tablespoon basil, chopped16 ounces spinach, choppedsea salt10 eggs PREPARATION: 1. Preheat oven to 350 degrees. In a medium skillet over medium heat, brown and crumble sausage. 3. Add mushrooms and cook about 5 minutes or until soft, stirring occasionally. Add remaining […]

Recipes

[Recipe] Breakfast Bake

read now

I think many would agree that there’s a right way and a wrong way to do smoothies. There’s certainly an art to it. There has a be a good texture, perfect temperature, and a great mesh of flavors. Nutritionally speaking, there’s more than one way to mess up a smoothie. In my last blurb, I […]

Wellness

How to Build a Better Smoothie

read now

Sole. Pronounced Solay. An electrically-charged elixir containing 84 trace minerals that can fully penetrate your cells, leaving your body nourished and fully hydrated. Other benefits include: Improves hydration by providing trace minerals and electrolytes Improves mineral status of the body Reduces muscle cramps Helps balance blood sugar Supports hormone Helps balance blood pressure Improves sleep […]

Recipes

[Recipe] Sole

the ultimate Pantry guide

grab my free guide!

Stock your pantry to make healthy eating effortless!

uplevel your life.

Get my weekly nutrition tips delivered straight to your inbox every friday.

yes, please!