Welcome to a new series where I spice up the classics for greater health benefits and flavor.  I love a good, comforting bowl of potato leek soup but I wanted to up the ante. I layered in anti-inflammatory turmeric, black pepper to add a nice bite, but also to improve the bioavailability of the turmeric and fresh ginger into the classic recipe. A dash of Calabrian chili oil and fresh herbs at the end sealed the deal for me — YUM! As we have all heard by now, turmeric contains bioactives like curcumin (but also others) that have demonstrated inflammation balancing, gut health, brain hea ..read more

Quinoa is an ancient superfood or technically a super‘seed’ classified as a whole grain. It’s been cultivated for 5000 years across the Andean region of South America. It has complete plant protein (all 9 essential amino acids), fiber, vitamins, minerals and phytonutrients making it a nutrition powerhouse. Unfortunately many people think it’s bla and stay away from it. But that’s about to change with this recipe! Garlic, turmeric, lemon, cilantro jazz up this ancient seed / grain and I promise this spiced up version will turn the biggest quinoa hater into a quinoa lover.  RECIPE Yield ..read more

This Chickpea Shakshuka is made plant-based with chickpeas instead of eggs. Don’t get me wrong I do eat eggs and like them but if I can add more fiber to a meal without compromising on flavor I’m going to do it. This was DELICIOUS. I hope you love it too  RECIPE Yield serves 4 Ingredients 1 chopped onion 2 tbsp olive oil 3-4 minced garlic cloves 1/2 tsp each red chili flakes 1/s tsp turmeric 1 tsp ground cumin 1 tsp smoked paprika 1/4 tsp dried oregano 1/4 tsp dried thyme 1/4 tsp ground allspice 2 tsp tomato paste 2.5 cups chopped tomatoes (with their juices) salt and pepper  1 ..read more

Star anise contains Shikimic acid which when combined with quercetin (found in things like onions and apples) has anti-viral properties. Ginger contains immunity-supporting phytochemicals, and of course turmeric and cumin and chile too. They all come together in this easy soup that is tasty, cozy and deliciously healing for the body and soul. RECIPE Yield serves 4 Ingredients 2 medium sized butternut squash one chopped leek (white and light green parts) 2 tbsp olive oil 2 cloves minced garlic a 1 inch knob of ginger (roughly minced, leave the peel on which has a ton of anti-oxidants) 1/2 ..read more

Snow day cardamom oat crepes for the kiddos and the whole fam. Made with wholesome ingredients and totally delish. Stay warm and cozy, especially all my friends in the north east. RECIPE Yield serves 4 Ingredients 1 cup of oat flour 1 cup of milk 2 eggs a pinch of salt a dash of vanilla 1 tbsp honey or maple syrup ground seeds from 2-3 cardamom pods (or 1/4 tsp ground cardamom) a small dollop of butter Method In a food processor, blend oat flour, milk, eggs, salt, vanilla, honey or maple, and cardamom until smooth and lump free. Warm a crepe pan or skillet on medium heat. Add butter and ..read more

As an omnivore who has eaten the original Shepherd’s Pie I’m just going to say that this might be even better. YUM! Plus it’s packed with fiber-rich lentils and veggies that your gut microbes will adore. And your taste buds won’t be mad either!   RECIPE Yield serves 4 Ingredients 2 cups of brown lentils 1 chopped yellow onion 3 tbsp avocado oil 1 cup chopped carrots 4 minced garlic cloves 1 heaped tsp smoked paprika 1 tsp cinnamon 2 tbsp tomato paste 4 cups of vegetable stock 2 bay leaves 1 tbsp chopped fresh thyme 1 tbsp chopped rosemary 3 tbsp Worcestershire sauce 2 tbsp Dijon must ..read more

The humble fava bean is packed with protein, fiber, vitamins and minerals. It boosts cellular antioxidant status by upregulating glutathione, contains soluble fiber that may help lower LDL cholesterol, contains L-dopa and has shown some promise in small Parkinson’s trials (more studies are warranted but intriguing!) and they are a burst of summer flavor in the mouth. I prepare them simply with olive oil, garlic, lemon zest (the vit C helps iron absorption), chili and sumac and fresh mint.   RECIPE Yield serves 4 Ingredients 4 cups fava beans in their pods or 2 cups shelled frozen fav ..read more

Beans + greens are cheap superfoods, promoting gut health and consequently vibrant overall health. Did you know that leafy greens are a fantastic source of vitamins and minerals like magnesium as well as types of sugars that nourish the friendly bugs in our microbiome?!! Magnesium helps our bodies repair DNA damage among several other important functions. Our friendly gut bugs regulate inflammation, our immune system, mood, metabolic health and so much more. I could go on and on but let’s eat!   RECIPE Yield serves 4 Ingredients one finely chopped or puréed onion 1.5 tbsp avocado oil ..read more

This blog post is sponsored by MegaFood but all thoughts and opinions are my own. Maintaining healthy iron levels especially, as a woman, isn’t always easy. I like to take two approaches to ensure my iron levels are adequate for good energy, red blood cell production and a host of other functions. First up, eating iron rich foods like this Ayurveda inspired khichdi made with iron-rich quinoa instead of rice and spinach and beets. It’s important to add a source of vitamin C like lime juice to enhance the absorption of the non-heme iron from plant-based sources. Plus it’s delicious! And secon ..read more

In the cooler months of the year, this warm and comforting spiced chai is what I start my mornings with. We also whip it up when an unwelcome cold or flu pays a visit! Skip the tea leaves for kids.  Why it’s good for you The warming spices used here have scientifically-proven benefits. Gingerol from ginger reduces mucous production in the nasal passage and fights inflammation. Cardamom has antibacterial powers and star anise contains shikimic acid, which is the active ingredient of the world’s most successful anti-viral drug, Tamiflu! Cinnamon has both anti-viral and anti-bacterial ..read more