Category Archives: Self-Health Survival Guides

Superior Nutrition: Portuguese-Style Marinated Sardines

I was lucky enough to get my hands on some freshly caught sardines this week—and they caught me quite off guard. I’d never dealt with the whole fish before. Come to think of it, I’d never done anything but pluck them from a can. But when a client requested fresh sardines, I finally realized what […]

Liverwurst Is the Best

Liverwurst

Does the thought of eating liver make you shudder? I have vivid memories of my siblings and myself staging a mutiny every time our mom cooked it for supper. She never even had to tell us it was on the menu—we could smell the liver and onions frying away. That was our signal to drag […]

Bone Broth: It Really Is a Big Deal

Have you ever resisted a simple nutritional suggestion made by a trusted professional, for no particular reason? Ugh! I’m guilty as charged. My family has seen our clinical nutritionist for more than two years now, and I’m fairly certain she’s urged me to make my own bone broth from day one. I wouldn’t say I’ve […]

Herbed Cauliflower Fritters

People are always talking about the importance of eating our greens. And while greens are certainly some of the most nutrient-dense vegetables around, we should also not forget to eat our “whites”—more specifically, sulfurous whites like the alliums (onions, garlic, leeks) and brassicas (cauliflower). As a member of the cruciferous vegetable family, cauliflower has a […]

Craving Sesame: Cover Your Buns with Vitamin T

Have you ever craved a particular food so much that you find yourself mixing it with just about anything you can think of, no matter how crazy? That’s how I’ve been feeling about sesame seeds lately. Luckily for me, they have a pretty neutral flavor—though I wouldn’t necessarily recommend them in tea. Yes, I said […]

Tomato Ricotta Tart with Grain-Free Flax Crust

It was cold today—damp, boots and sweater-wearing, bone-chilling cold. Okay, maybe it only felt that frigid because yesterday I was wearing shorts and flip-flops. But it made me want to eat soup, under a blanket. Instead, I opted for this tart! Why? Because I’m obviously not quite ready to let go of summer yet. And […]

Dear Stress, I Love You

I am vowing to start a love affair with…stress. After all, most of us come face-to-face with some form of stress on pretty much a daily basis. We may as well learn to love anything (or anyone) we deal with that frequently. It makes life easier and, after watching Kelly McGonigal’s TED Talk on the subject, […]

Healthy Malted Chocolate Ice Cream

Autumn is just around the corner, and while I look forward to brisk morning walks and nights snuggled up with a good book, I am equally sad when the reality of early darkening skies and frigid weather sets in. I almost instantly yearn (and frequently express my desire) for long warm summer days once again. […]

It’s Not You; It’s My Thyroid

Let’s play a game. It’s a lot like Jeff Foxworthy’s  “You might be a redneck if…” routine—but not nearly as amusing. This version is called “You might be hypothyroid if…” You have the energy level of a sloth, yet your sleep is restless almost every night. You lose enough hair in the shower each day […]

Thai Shrimp with Tomatoes and Herbs

The versatility of shrimp is endless. It takes well to assertive flavors, such as curries, but is equally happy bathed simply in its own juices, along with a splash of white wine. It is also a quick and convenient way to get a tasty dinner on the table. No wonder it is such a popular […]

How to Save Your Health from Your Self

Have you ever gotten in the way of yourself when trying to make changes in your life? So desperate for everything to be great, right now, that you’d try almost anything? I have. You see, I have a tendency to get a tad overzealous about new ideas. When I decide my family needs to make […]

Late-Summer Vegetable Gratin

The long days of summer are behind us, but the warmth of early September continues to produce delicious bounties from the garden. Serve up this colorful side dish alongside grilled or roasted meats, or treat it as a satisfying vegetarian entrée beside a salad and some crusty bread. The addition of soft, melted fontina and […]

Cajun Fish Tacos with Season’s-End Salsas

Here in Colorado, late August seems to be the time when my tomato and tomatillo plants start really pumping out fruit. One of my favorite ways to enjoy them is with freshly-cut, homemade salsas. The true tomato flavor of sun-ripened, just-plucked fruit is no comparison to the pale, mealy specimens often found in the grocery […]

Three Ways to Dill Pickles: The Quick, the Canned, and the Fermented

You may recall me mentioning a few weeks ago that I am inundated with cucumbers. I’m eating them for breakfast, lunch, and dinner. I’m eating them like apples. I have also been making pickles. Lots and Cook Your Way to Wellness (DVD) Making Sauerkraut and Pickled Vegetables at Home Wild Fermentation  

Blueberry and Sweet Corn Salad

Blueberries add a sweet note to this savory salad, while boosting brain and nerve cell power. The fresh crunch of raw corn kernels (that’s right, I said raw) and crisp cucumber complement the plump berries in a salad that screams summer. Corn is best enjoyed at its peak, as freshly harvested as possible, for both […]

Italian Style Beef Pinwheels

Most of the time, I prefer my meat to shine in all its glory, with not much more than a simple dose of salt and pepper. But sometimes I get bored with just a hunk of meat on my plate, and I feel the urge to jazz things up a little. When I stumbled across […]

Chilled Cucumber-Mint Soup with Crumbled Feta

I recently went away on vacation and returned home to a garden grown to such heights it resembles a rainforest. Amidst the wave of spaghetti squash tendrils and stalks of majestic purple amaranth, I have been blessed/cursed with a plethora of six varieties of cucumber. I can’t express my joy enough: some hungry critter, who […]

Spiced Swordfish Kebabs with Greek Salad

The days are finally here where garden-fresh tomatoes are beginning to grace our tables. There really is nothing like that first luscious fruit plucked from the plant, still warm from the sun and bursting with intense flavor. It’s the time of year where I practically live off versions of this salad and BLTs. By adding […]

Buttered Cabbage with Asparagus and Fresh Herbs

Cabbage, the unglamorous, underappreciated cousin of uber-trendy kale, just doesn’t get enough props these days. It’s unfortunate, because not only is it quite affordable in comparison to other leafy green and cruciferous vegetables, but it is rich in dietary fiber, phytonutrients and, surprisingly, even omega-3 alpha-linolenic acid (ALA). Used extensively throughout history as both a […]

Black Forest Cake Revamped

This classic combination of chocolate, whipped cream, and cherries originated in Germany. Historians believe it dates as far back as the 16th century, from a region known for its sour cherries and kirsch (cherry brandy). Most recipes I come across these days call for store-bought cherry pie filling and maraschino cherries, both loaded with preservatives, […]