growing these beauties has been so gratifying 💚🙏🏽💚 my own fresh produce right here in my kitchennn whatttt how have I waited this long?! I first got into broccoli microgreens (the seeds of which sat in my cabinets for years) cuz #hormonebalancing - broccoli and other cruciferous vegetables are excellent for liver detox support and healthy estrogen metabolism. And, produce at early growth stages (such as microgreens and sprouts) are denser sources of nutrition than the mature veggie. So for my lil broccoli micro’s, I’m getting higher amounts of Zinc, Magnesium, Manganese, and Copper than mature broccoli (1). Broccoli sprouts can also have 10-200 times more sulforaphone-creating compounds (I.e. antioxidant activating) than mature broccoli (2)🤩 And plus the sustainability factor - according to a 2017 study, growing broccoli micro greens requires 158-236 times LESS water than what it would take to grow a nutritionally equivalent amount of mature vegetable, plusss they can be grown in ~95% less time and without the need for fertilizer, pesticides, or energy-demanding transport from farm to table 😳(1) Sooo I think I’ll start farming more .... If you wanna try some microgreens I’ve added some simple instructions to my story highlights so you can give them a go! Where to buy seeds: 🌱Sproutpeoplesf.org 🌿Trueleafmarket.com So far I’ve tried broccoli, radish, arugula, and a salad mix. I’m still learning their particular nuances, but overall they are quite resilient (so don’t be intimidated!) and they grow very quickly (never go without fresh produce again!) big thanks to @bellisimamicrogreens for sharing her wisdom and encouragement! (1) Weber C. F. (2017). Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems. Frontiers in nutrition, 4, 7. https://doi.org/10.3389/fnut.2017.00007 (2) Fahey, J. W., Zhang, Y., & Talalay, P. (1997). Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences of the United States of America, 94(19), 10367–10372. https://doi.org/10.1073/pnas.94.19.10367

a lil' more time on my hands thanks to WFH but I still need a real quick lunch >>> enter this canned salmon salad with my fave @wildplanetfoods (the only thing I stocked up on 😬). It's super quick and delish, just mix it all in a bowl and eat it in cute little lettuce cups or straight up with a fork - just make sure to step away from work while eating (she says to herself...) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SPICY CARROT SALMON SALAD ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients: 2 cans wild caught salmon, drained 1 carrot, shredded 2 stalks celery, sliced thinly 2 cloves minced or micro-planed garlic 1/4 cup minced red onion 2 tablespoons avocado oil mayonnaise 1 teaspoon dijon mustard 1-2 teaspoons hot sauce (or more 😏) 1/4 teaspoon sea salt 1/2 teaspoon black pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions: Add all ingredient to a bowl and mix with a fork. And if you care to hear me ramble on some of the nutritional benefits for this recipe, pop on over to @parsleyhealth and check it outttt! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #wildplanetfoods #sustainableseafood #wholefoodrecipes #lunchrecipes #quarantinekitchen #healthyathome #nutritiontips

butter is my jam . . . . Or ghee 😏 - make it easily in the oven (in recipe highlights) . . . Praise to @mynewroots for this epic whole food based loaf of life!

We could just keep things simple . . . . . Lately been lickin’ up mackerel straight from the can. Like sardines, these small fish are an excellent source of anti-inflammatory omega-3’s, and offer plenty of protein to keep hunger hormones in check (~21 grams per serving). Because they’re so low on the food chain, they don’t live long enough to accumulate mercury like other large fish (i.e. tuna), and they’re an excellent choice for sustainability considerations 🌎 🌊 🐳 . Give ‘em a try, I’ve found them to be more palatable than sardines, and more mild tasting than tuna. Mash with a lemon garlic vinaigrette, or with some dijon mustard. ↔️ And as for the melon, straight up with a spoon - my typical summer go-to, especially while camping. Enjoy in the morning to get those bowels moving 💩 , and always on an empty stomach (a ripe melon can digest in as little as 20 minutes!) . . . @wildplanetfoods @jilzcrackerz . . . #holisticnutrition #functionalnutrition #TRUEwellness #mindfuleating #intuitiveeating #foodismedicine #foodismagic #parsleyhealth #goodmoodfood #glutenfree #dairyfree #sugarfree #sustainableseafood #proteinpower #digestivehealth #simplemealideas💡

BREAKFAST SERIES ::: part 4 . Salmon lox w / @miyokoscreamery cultured cream cheese atop thinly sliced cucumbers 🥒 , purple sweet potato (lightly pan fried in 🥥 oil) and jicama. Use a mandolin to get a nice, even cut!

Happy May 1st & Beltane Blessings 🌼 . . . And so here we are! At the halfway point between the spring equinox and summer solstice...the robust energy of spring and Mama Gaia’s beauty all around ~ today is the perrrfect day to stop and smell the flowers, taste something sweet, and honor this special time of year. Receive the strength of 🌎 and the ☀️ light ☀️ of these longer days. May we continue to dance in abundance, vitality, passion, creativity, sensuality, fertility & beauty 🌸 #beltane2019

BREAKFAST SERIES ::: part 3 one of my fave go-to’s: a frrrittata! . . . For my egg-tolerant friends and perfect for those who don’t like recipes! All you need is a basic template, then throw in leftovers or anything you need to eat up at the end of the week. Here’s the basic template I use: . . . 8-10 pasture-raised eggs 1/4 cup full fat coconut milk 1- 1.5 teaspoon salt and fresh ground pepper Any fillings you have on hand: 3-4 cups vegetables or leftover proteins . . . General guidelines: Heat some cooking fat in a cast iron skillet (a good tablespoon or so to prevent sticking) Throw in your veggies that need a little cookin (i.e. leeks, mushrooms, etc.) Beat your eggs / coco milk / salt / pepper and add to pan. Leave skillet on heat for 3-5 minutes to let the bottom set. Finish it off in the oven at 375 degrees F about 12-15 minutes. Finish it off under the broiler for 2-3 minutes, or until just slightly golden on top. Serve with avocado! . . . — For the one pictured I used shiitakes, swiss chard (plus the stems!), spicy kimchi (for that flava’) and green onions. I don’t add cheese because dairy tho sometimes if I have guests I’ll add some dollops of goat cheese (so exciting!). You can also be extra cute and put this in muffin tins for little grab-n-go mini’s - try it, you’ll feel so proud of yourself!

Breakfast Series ::: Part 2️⃣ Here’s another egg-free option, perfect if you need something to grab-n-go or prefer something on the sweet side. When creating fully plant sourced meals, opt for the nourishing fats 🥥 to support satiety! This is especially important since 100% plant powered meals with fruits 🍌 🍎 🥭and veggies 🍠 🥔can naturally be high in carbohydrates. Of course fruits/veggies are excellent whole food options with plenty of benefits (fiber, vitamins, minerals, phytonutrients). In the morning, we want to have carbohydrates that won’t produce a big insulin response (so, moderate portion and low glycemic, like berries) because this will support a healthy morning cortisol. Balanced Breakfast Parfait 1/4 cup gluten free oats 2 teaspoons chia seeds / flax seeds 1/3 cup coconut milk, full fat 1 5-6oz serving coconut yogurt, unsweetened 1 serving vanilla protein powder 1 tablespoon nut butter Toppings: Goji berries, hemp seeds, sunflower seeds, fresh or frozen berries Add the oats, chia seeds/ flax seeds, and 🥥 milk to a small bowl or jar and soak overnight. Mix the coconut yogurt with the protein powder. Layer over the soaked oats and add the rest of the toppings. #holisticnutrition #functionalnutrition #TRUEwellness #mindfuleating #intuitiveeating #cleaneats #healthybreakfasts #foodismedicine #foodismagic #parsleyhealth #goodmoodfood #glutenfree #dairyfree #sugarfree #vegan

been puttin’ in that soul work✨✨✨ #fullmooninlibra2019 🌜🌝🌛

BREAKFAST SERIES ::: part 1️⃣ ... I often get questions about what to eat for breakfast, so here we go! I’ll be sharing meal ideas in three common categories: with eggs, no eggs, and plant-based / vegan. ... Here’s the deal with breakfast: you want something with protein / fat. Why? Because you want good energy in the morning (hello a.m. cortisol!) and you want something that will stabilize blood sugar, especially after fasting all night. This will keep you full till lunch, support healthy metabolism, and can even prevent cravings later in the day. More info about how the body / hormones work still to come in future posts (bc I promise I don’t make this shiz up -if so I’d still be calling green juice a meal and be living off gluten-free toast). So let's kick things off with a protein/fat egg-free option: Perhaps you are one of the 2-3% of the population who has an egg allergy, or maybe you have an autoimmune condition and workin’ on some gut healing. Even if you don’t fall into either of those categories, it’s a good idea to switch up your breakfast routine, especially if you eat eggs errrrrday. ... Make a batch of these and have them ready for 2-3 days, or double the amount and freeze them. I love some avocado for satiating fat, and usually have alongside some simply cooked greens (kale, chard, or collards are my go-to’s). .... Spinach Turkey Breakfast Patties .... Ingredients ... 2-3 cups fresh spinach 1 pound ground turkey 2 teaspoons fresh rosemary, minced 1 teaspoon dried thyme 1 teaspoon sea salt pepper, freshly ground ghee or coconut oil, as cooking fat ... Heat a pan over medium heat and cook the spinach in 2 teaspoons coconut oil or ghee until wilted. Remove from heat. Place the ground turkey in a bowl and add all the seasonings on top. Once the spinach is cool enough to handle, add it to the ground turkey Use your hands to gently toss all ingredients together and form into patties. Do not over mix or else the turkey will turn sticky and be hard to handle! Heat a pan over medium high heat. Cook each patty 4-5 minutes per side, or until browned and cooked through.

SNAX 🥑 here’s a Whole Foods snack idea that your hormones will love and will actually serve to satisfy! Snacks can be tricky because they’re so easy to use for everything BUT hunger. We snack when we’re bored, stressed, wanting a break, looking for pleasure, or trying to fulfill some other emotional need...amiright?! 🙋🏽‍♀️ This is where Intuitive Eating comes in, which encompasses the ability to tune in to our internal cues about hunger and satiety, and identify when emotional needs may be driving our desire for food. I’m a huge fan of eating this way, but TBH it’s not easy! I still get to practice it, and I hear from A LOT of people who don’t know where to start with this. And since we’re such a snack-centric culture, I think practicing with snack time is a great place to start. Here are some basic questions you can ask yourself to help tune in: How much water have I had today? Even mild dehydration can feel like fatigue, so if you’re looking for quick energy by way of something sweet, drink up 💦 How’d I sleep last night? When sleep goes down 😴 hunger hormones naturally go 🆙 When was my last meal? And, when’s my next meal? ⏰ If you’re *eating enough* and building a *balanced plate* (and not in a healing mode with something like adrenal fatigue) aim for ~4/5 hours between meals (don’t trip on the number, can be unique to you). And lastly, take a moment to BREATHE 🧘🏽‍♀️ Get out of the mind and into the body. Try 5-10 deep breaths before food enters mouth - peep my highlights for a resource on this! OK BACK TO THIS BOMB SNACK: -organic nori seaweed, ✌🏽squares -1/4 avocado, sliced -lime wedge -Trader Joe’s Everything But the Bagel seasoning Breathe, mindfully chew, savor, receive!

Cuz it’s Friday and you ready for easy as 1-2-3 CHAPATI! Seriously, just three ingredients! This soft, naan-like flatbread goes well with my Curried Cauli and perhaps some tandoori chicken or chickpea curry 👩🏽‍🍳 Gluten-free Chapati: 1/2 cup almond flour 1/2 cup arrowroot or tapioca flour Few pinches sea salt 1 cup coconut milk (full fat, canned) Directions: Add the flours and salt to a bowl and mix. Add the coconut milk and mix (if the 🥥 fat has separated, blend or heat!). Warm a pan over medium high heat and melt coconut oil or ghee. Pour about 1/4 cup of the batter into the pan, like pancakes. When starts to bubble, flip. You might think they’re too thin but they’re not once you crisp each side 😋 Also great to make ahead and re-heat / crisp in the oven. The GENIUS that deserves credit for this recipe is @myheartbeets ! BLESS YOU and thank you for sharing this with the world! She also has a coconut flour version 😱! Peep her page for so many gluten/dairy free recipes!

sometimes you just need a crunchy, multi-colored, cauli rice dish to wake up those taste buds 😋If your tummy can’t do raw cauliflower (tho this dish would do well raw!) or if sometimes cauli-rice gets mushy on the stove top 😑, try this version: the whole mix is spread on sheet pans and roasted in the oven. Curried Cauli Salad 1 large head cauliflower 2 green onion, sliced 2 large carrot, shredded 2 tablespoons ghee, melted 2.5 teaspoons curry powder 1 teaspoon turmeric 1 teaspoon salt, or to taste 1/4 cup slivered almonds 1/4 cup sunflower seeds 1/4 cup currants Parsley, fresh chopped Directions: Cut the cauliflower into florets and pulse in a food processor or wide based blender until the texture of rice. Work in batches. Place in a large bowl. Whisk the melted ghee, curry powder, and turmeric powder in a small bowl. Add the spiced ghee to the cauliflower, along with the rest of the ingredients (minus the fresh parsley) Spread the mixture on two sheet pans covered with parchment. Roast in the oven @ 400 degrees for 10 minutes. Toss, rotate the pans, then roast for another 10 minutes. Enjoy warm! Leftovers are also great straight from the fridge. I love that cauli-rice craze was so massive that you can now buy your cauliflower ALREADY RICED FOR YOU. If the extra step of turning a head of cauliflower into rice is just.too.much, then buy it pre-made! Otherwise, making it yourself is quite easy. Posting in my story how to chop a cauliflower without having it spread all over the cutting board 🔪

How ca-ute are these 😍 melt your fave 🍫 in double boiler. Slice figs in thick rounds and dip. Place on parchment lined baking sheet and pop in freezer x 20 minutes👌🏽 . . . . . . . . #truewellness #functionalnutrition #nourish #pegan #eatpretty #holisticnutrition #healthyrecipes #cleaneats #habitsofhealth #justrealfood #eatseasonally #foodismedicine #realholisticlifestyle #cleaneats #healthytreats #flexitarian #goodmoodfood #eatgoodfeelgood #dairyfree #glutenfree #veganrecipes #rainbowdiet #figs