Food & Nutrition

Stress is not good for our health OR our immunity


Did you know that experts estimate that upwards of ninety percent of all disease is stress-related? Perhaps nothing depletes us or ages us more quickly, than chronically high stress levels. And it's terrible for our immune system.

In modern day lifestyle, most of us experience elevated levels of stress on a daily basis. Stress activates our body’s sympathetic nervous system’s response of “fight, flight or freeze.” This response is our body’s primitive, autonomic, innate response that prep…

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Nourishing Bone Broth


Happy New Year! With Omicron surging in our community, it is the perfect time to cook up this warm and nutritious bone broth. Bone broth is nutrient dense with a rich flavor and easy on the digestive system. With a high concentration of minerals-including phosphorus, magnesium and calcium-it is a great immune boosting option to bring into your regular routine. Also, brewing connective tissue into bone broth provides the body with natural compounds from the cartilage. Studies show that many of th…

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Oatmeal Protein Pancakes

Oatmeal Protein Pancakes

These oatmeal pancakes are packed with protein and fiber. The cinnamon gives this recipe a warming element and the local honey is a good way to boost your immune system during cold and flu season.

pancakesINGREDIENTS: Makes 2- 3 servings
  • 1 c. old fashioned oats
  • 1/2 c. fat-free cottage cheese
  • 8 egg whites
  • 2 tsp. vanilla
  • 1/2 tsp. cinnamon
  • 1/2 tsp. pumpkin pie spice
PREPARATION: Heat griddle to medium high heat and coat with coconut oil. Combine all ingredients and blen…

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Take Advantage of Mushroom Season

By: Mary Chen LAc

mushroomIt's all about the mushrooms this year. Whether you like white button, portabello, chanterelle, or porcini mushrooms, here are the top 5 reasons to start eating them this season:

1.) Mushrooms are the only vegetable with high levels of vitamin D. Like humans, mushrooms produce vitamin D when in sunlight. Exposing them to high levels of ultraviolet B just before going to market converts more of the plant sterol ergosterol into the so-called sunshine vitamin.

2.) Mushrooms are a gre…

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Immune Boosting Fire Cider

fire cider

Fire cider is filled with immune boosting ingredients to help you ward off cold and flu, and it's fun and simple to make. While there are endless variations, our favorite ingredients to include are:


  • 1/2 cup fresh grated ginger root
  • 1/2 cup fresh grated horseradish root (be warned, fresh grated horseradish is pungent and sinus-opening).
  • 8-10 garlic cloves, crushed or chopped
  • 1 medium onion, chopped
  • 2 jalapeno or 1 habanero quartered
  • 1 orange, quartered and thinly sliced crossw…

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Creamy Thai Carrot Soup

carrotsThis wonderful warming and nutritious soup includes seasonal carrots and sweet potato. Ginger and curry spices possess significant anti-inflammatory properties, and kaffir lime and lemongrass are both digestive tonic plants.  For a spicy variation on this soup, substitute the sweet curry powder with 1 teaspoon of red Thai curry paste. Dissolve the paste in a bit of hot water before adding to the soup.


2 tablespoons olive oil 2 medium onions, chopped 1 sweet potato, peeled and chopped 1…

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Comforting Slow Cooker Beef Bone Broth

With the return of the rain and the early darkness, it is the perfect weather for warm and nutritious bone broth. Bone broth is nutrient dense with a rich flavor and easy on the digestive system. With a high concentration of minerals-including phosphorus, magnesium and calcium-it is a great immune boosting option for the fall and winter season. All you need to make this delicious nutrient powerhouse are:
  • 2 carrots, chopped mediumBone-Broth
  • 2 celery stalks, chopped medium
  • 1 medium onion, chopped me…

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Almond Butter Granola

granola 2

Bake up a batch of this almond butter granola over the weekend and enjoy it throughout the week on top of yogurt, in a bowl with dairy or nut milk, or simply by the handful. This is not only a healthy and filling breakfast or snack option;  it also makes your kitchen smell amazing while it bakes!



Makes eight 1/4 c. servings 4 tbsp. almond butter 4 tbsp. honey 1/2 tsp. cinnamon 1/2 tsp. vanilla extract 2 tbsp. chia seeds 2 c. oats

Directions: 1. Preheat oven to 325 degrees and spray c…

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No Bake Strawberry Pie

 No Bake Strawberry Pie
By: Ashley Reed

  • Crust: 1 cup almonds or pecans
  • ½ tablespoon coconut oil
  • 1/8 teaspoon vanilla extract
  • 4-5 Medjool dates, pitted
  • Pinch of sea salt
  • Filling:
  • 1 cup cashews (soaked 1-2 hours, or overnight)
  • ¼ cup lemon juice
  • ¼ – ½ cup agave (depending on how sweet you want it)
  • ¾ cup fresh strawberries (if you choose to use frozen, thaw them completely first)
  • ½ cup coconut oil, melted
  • 1/8 cup water
  • ½ teaspoon vanilla
  • 1/8 teaspoon sea …

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Spring Asparagus Risotto

Spring Asparagus Risotto

By: Leah Scott

  • 4 1/2 cups low-sodium chicken or vegetable broth
  • 2 tsp olive oil
  • 1/3 cup shallots, chopped
  • 1 cup arborio rice
  • 2 oz dry white wine
  • 3/4 lb thin asparagus spears, tough ends trimmed, cut 2-inches long
  • 1-2 tsp fresh lemon juice
  • 1/4 cup chopped fresh parsley
  • 1/4 cup freshly grated Parmigiano-Reggiano, plus more for serving
  • salt and fresh cracked pepper, to taste
  • 1 tsp grated lemon zest for garnish

In a large saucep…

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