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gluten free, dairy free, vegan option It's been a long winter here on the west coast, and these relentless rains remind us how precious our resources truly are. The farmers, the soil, the weather, they all play essential roles in nourishing us, and we've been reminded how fortunate. It's a welcome reminder that not everyone has such access to fresh produce year-round. So what can you do in the depths of winter when atmospheric rivers take hold? Our first suggestion would be to look in the freezer. Freezer produce is worth a second look for a number of reasons. For starters, many frozen veggies actual boast higher nutrition content than fresh options. This is likely due to flash freezing versus fridge storage, which often leads to nutrient loss when stored for more than 3 days in the fridge. Another good reason is the cost savings. Most frozen vegetables are actually less expensive that the fresh versions. And you can store them all winter while you wait for spring's offerings to appear. When looking for frozen vegetables, remember to read labels as they can sometimes contain unwanted ingredients such as added sugars, flavorings, preservatives, etc. Quality makes a difference here! We have found good options at Wholes Foods (we like the Stir Fry Blend) and Trader Joes (like their organic broccoli florets and organic green peas). These would all work well in this recipe (and more!). The key to not cooking your frozen veggies the way most of us know them (think soggy and tasteless), is to roast them! No need to thaw, just toss with a little avocado oil (oil does help with flavor here), some good spices (get creative!), and a pinch of salt and pepper. You won't believe how easy it is to get more veggies in your diet this way, even in wintertime! Preheat your oven to 375 degrees Fahrenheit. Once it's hot, spread your (unthawed) veggies on a parchment-lined baking sheet. You can even preheat your baking sheet for extra crispy results. And for even better results, you can use a perforated baking sheet liner like THIS one. It's a bit pricey but they last forever and you get a more even top and bottom crisp. We prefer a little more space between the veggies than this but they will shrink due to the high water content so no worries... Once roasted, it will reduce... Are you ready? Get your (minimal) prep done ahead because this goes super quick! Kimchi Stir Fried Rice Serves 4 Prep time: 20 minutes Ingredients: 1 lb. frozen vegetables (use one without added flavorings, preservatives, etc.) 1 tsp gochugaru (sub red chili flakes for desired heat) 1 tsp sesame oil (sub mushroom broth) 4 green onions, sliced 2 cups chopped green cabbage 1 clove garlic, grated 2 tsp fresh grated ginger 1 TB fish sauce (sub rice vinegar) 2 TB tamari 1 TB coconut aminos (sub more tamari) 5-6 cups cooked rice (or riced veggie, or combo) 1/3 cup chopped kimchi (preferably without added sugar, vegan if desired) 2 organic, pastured eggs, optional Directions: Preheat oven to 375 degrees Fahrenheit and line two baking sheets with unbleached parchment paper. Toss frozen (unthawed) veggies with avocado oil, salt as desired, and gochugaru (sub red chili flakes). Spread the vegetables in a single layer on the baking sheet and roast in preheated oven for 20-30 minutes, until golden and liquid seems released. While the veggies are roasting, make the sauce by mixing garlic, ginger, fish sauce (or rice vinegar), tamari, and coconut aminos (or more tamari) in a small bowl. Set aside. Chop green cabbage and whisk eggs (if using). Heat a large skillet, add 1 tsp sesame oil and swirl. Add green onions and cabbage and cook, stirring occasionally, until starting to soften, about 2 minutes. Add cooked rice and continue to stir-fry, breaking by up the rice as you go. Add sauce and whisked eggs and cook another 1-2 minutes, until eggs are cooked through (will get a milky color). Toss in roasted veggies or serve the veggies layered on top of rice (as shown). Top with chopped kimchi and serve. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #kimchifriedrice #winterveggies #feedyourmicrobiome #WholeFoods #TraderJoes

Warm dishes are always in demand when the weather gets cold and this one does not disappoint! Chock full of nutritious vegetables, this stew comes together quickly, boasts a lovely aroma and works for a variety of dietary needs. As we prepare for our upcoming Bones & Biome workshop with Julie Newbold we are prepping some tasty bites and creating a starter meal plan for attendees. This dish would make an excellent addition to a bone-friendly meal plan. With plenty of vitamins, minerals and antioxidants to support your microbiome, this is an easy to digest meal that offers adequate (primarily or exclusively plant) protein, healthy fat and complex carbohydrate. Serve with some dark leafy greens (kale, arugula, etc) for added vitamin K, which helps aid calcium absorption. Your bones will thank you. And the best part is...it's doable! All you need to do is a little chopping. Now queue the relaxing music and zen out... All you need is just a handful of (mostly pantry staple) ingredients: onion garlic organic ground turkey, optional spices (cinnamon, cumin, corainder, turmeric, chili flakes) dates carrots sweet potato organic bell pepper (preferably yellow or orange) crushed tomatoes broth of choice chickpeas Leafy greens, lemon, green olives, yogurt, optional for topping Prep ahead! Make this easy dish come together even faster by prepping your vegetables ahead of time so you're ready to go! And gather the rest of your ingredients (note there are not too many!): Now let's get cooking! Moroccan Vegetable Stew Serves 6-8 Prep time: 30 minutes Ingredients: · 1 TB avocado oil, coconut oil, ghee (or sub 2-3 TB broth of choice) · 1 cup diced onion (~1 small onion) or sub shallot · 2 tsp ground cinnamon · 1 1/2 tsp ground cumin · 1 1/2 tsp ground coriander · ½ tsp ground turmeric · ¼ tsp dried chili flakes (use less or more for desired heat) · 2 cloves garlic, minced · 1 lb. organic ground turkey (omit for vegan version and reduce liquid by 1/2 cup) · 2 Medjool dates, pitted and chopped · 2 organic carrots, scrubbed and diced · 1 large sweet potato, peeled and diced · 1 organic yellow, orange or red bell pepper, stemmed, seeded and diced · Sea salt & freshly ground pepper to taste · 1 28-oz can organic crushed tomatoes (preferably fire-roasted) · 2 cups vegetable stock (sub 1 cup chicken bone broth + 1 cup filtered water) · 2 cups cooked chickpeas (or 1-14.5 oz. can) · Mixed greens, pitted green olives, lemon zest and slices, yogurt, brown rice optional for serving Directions: Heat a large pot over medium-high heat. Add the oil, ghee or broth and swirl around pan. Add onions and sauté, stirring occasionally until translucent, about 2 minutes. Add spices and garlic, stir and cook another minute until fragrant. Add ground turkey and continue to cook, while breaking up with a spoon, until just browned but not completely cooked through. Add dates, carrots, sweet potato and sweet peppers and stir. Season lightly with salt and pepper. Add tomatoes and broth and bring to a boil. Reduce heat and simmer for 10-12 minutes, until the carrots and potatoes are tender. Add the chickpeas and cook another 1-2 minutes. Taste and adjust seasoning if needed. Add more broth or water if too thick. Serve over brown rice or with Naan and top with yogurt, lemon zest, fresh lemon slices and green olives. Store any leftovers in the fridge up to 3 days and in the freezer for up to one month. Make it Vegan: Omit the organic ground turkey and reduce broth/water by 1/2 cup. Make it Ahead: This recipe is an excellent one for making ahead and freezing. It will last in the freezer easily up to one month (three months if you make it vegan). DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #moroccanvegetablestew #flexitarian #bonefriendlyrecipes #BonesandBiomeWorkshop

2023 has kicked off with a barrage of "Dry January" promotions and what seems like a growing number of participants (including my husband;). While I am not participating per se, I have opted for a "damp January." Since I started drinking in high school, I always appreciate examining my consumption and exploring my relationship to alcohol. And the truth is, we need to do more than just give up drinking for just one month of the year (or two if you also partake in "Sober October"). With new research on the negative effects of alcohol, this is a practice worth exploring. Among many negative health effects, alcohol is a known by the World Health Organization as a human carcinogen, associated specifically with head & neck, esophageal, liver, breast and colorectal cancers. Alcohol is also associated with decreased brain health, where just light to moderate consumption showed reduced brain volume. So if you don't consume alcohol, this is good reason not to start, and if you do consume alcohol, you may want to explore swapping out your libations with some yummy feel-good alternatives. If you'd like to read more on this subject, I recommend reading Not Drinking Tonight, by Amanda E. White. LPC and Sober Curious, by Ruby Warrington. If you are more of a podcast fan, check out a recent series of three on the Healthier Together Podcast with Liz Moody. Here are three of our new favorites, all rich in nutritional benefits and deliciousness. All are easy options, based on pantry and freezer-friendly ingredients that come together quickly and pay off big in energy and health benefits. Try one or try all three, whatever you choose, enjoy your mocktails! And if that's not enough, check out our first Mocktail Madness post with three more delicious recipes. Say cheers to YOU! Some pantry staples you'll need for these recipes include: - goji berries (dried) - chia seeds - Dandelion tea Goji Spritz Serves ~6 Prep time: 15 minutes (not including overnight soak time) Goji berries have been known for centuries as a secret to longevity in Chinese medicine. More recently touted as a “superfood,” this dried fruit (also comes in powdered form), contains 18 amino acids ( 8 essential), healthy fat, and carbohydrate. What makes them truly remarkable is their impressive vitamin and mineral content, with more vitamin C than an orange, more vitamin A (incl. beta-carotene) than carrots, and more iron than spinach. If that’s not enough, they are also antioxidant powerhouses and support detoxification as well as eye health, kidney and liver function, just to name a few. Please note that similar to grapefruit, they can interact with certain medications so please check with your health care practitioner before enjoying goji berries. To begin, soak your goji berries. This is easy to do, just takes time and a little planning ahead. Start with 1/4 cup dried goji berries, 1 knob fresh peeled ginger, and 16 ounces filtered water. Add to a glass jar: After at least 2 hours or (even better) overnight, it will look like this: Add to a high-speed blender and blend until smooth. You will end up with a beautiful "juice" that is ready to combine with our favorite mixers - lime juice and sparkling water. Ingredients: ¼ cup dried goji berries, soaked overnight (or ~8 hours) 1-inch knob fresh ginger (~ 1 TB) 16 ounces filtered water (or use combination ½ water, ½ coconut water) 3 fresh lemons or limes 16 ounces sparkling water 1 TB raw or manuka honey, or to taste Extra soaked goji berries, citrus slices, fresh mint, optional for garnish Directions: Add goji berries, ginger and water to a large glass container and allow to soak overnight or at least 2 hours. In the morning, or when ready, add the goji berries, ginger and their soaking juice to a blended and blend until smooth. Pour into a glass container (through a strainer if desired) and if not using right away, store in fridge until ready to use. When ready to serve, Divide the juice into 6 glasses and add ½ cup juice to each glass. Add 1-2 TB fresh lemon or lime juice, and another ½ cup sparkling water. Taste and add honey if desired. Note: if you’ve soaked with ½ coconut water, you may not need to add any sweetener. Serve garnished with extra berries, fresh mint and/or a slice of citrus if desired. Pineapple Chia Fresca Serves 2 Prep time: 15-20 minutes (includes soaking time) Chia seeds boast many health benefits, including fiber (11 grams per ounce!), protein (4 grams per ounce), vitamins, minerals (esp. calcium, potassium and magnesium) and antioxidants (including quercetin). Chia seeds are also hydrophilic, meaning they absorb and hold onto water. This helps keep you hydrated, especially during the cold and dry winter months. Distance runners often drink a glass of chia water before embarking on ultra-distance runs through the desert. Ingredients: 3 cups fresh pineapple chunks 2 cups filtered water 1 TB chia seeds (any color) Juice of 1 lime Fresh mint leaves and extra lime and/or pineapple slice, optional for garnish Directions: Add pineapple and water to a high-speed blender and blend until smooth. Strain through a fine-mesh colander or sieve. Reserve pulp for smoothies. Mix pineapple juice, chia seeds and lime juice in a glass jar. Stir well. Allow the mixture to sit in fridge for 10 minutes. This will allow better digestibility. Stir again and serve with optional garnishes. Thai Nice Tea Serves 1 Prep time: 10 minutes Dandelion root is rich in soluble fiber (inulin) that helps support gut bacteria, stimulate digestion and aid detoxification. Dandelion root is also rich in antioxidants that help fight free radicals and reduce oxidative stress. Studies have also shown in non-human studies to reduce cholesterol, balance blood sugar and lower blood pressure. This makes a refreshing cold drink that is also delicious enjoyed warm. Note: If you are taking medications, check with your health care practitioner about potential drug interactions before enjoying dandelion root. Ingredients: 1 cup brewed dandelion tea (sub powdered Dandy Tea or chicory or similar)* 1 ounce jalapeno syrup (recipe below) 1-ounce almond milk Ice Dehydrated orange slice (or sub fresh) Directions: Set a kettle of filtered water to boil. When water boils, add 8 ounces to the a mug or heat-proof glass with 1-2 dandelion tea bags. Steep for 10 minutes, remove tea bags and cool. When your tea has cooled, add 1-ounce syrup and 1-ounce almond milk to a tall glass filed with ice. Garnish with a dehydrated or fresh orange slice Jalapeno Syrup Makes ~½ cup Prep time: 10 minutes plus one hour cooling time Ingredients: ¼ cup filtered water ¼ cup maple syrup 1 jalapeno, cut in half, seeds removed Glass jar with a tight-fitting lid Directions: Set a kettle of filtered water to boil. While the water comes to a boil, prepare your syrup. In a small saucepan, add maple syrup, filtered water, and jalapeno. Bring to a boil and remove from heat. Cover and allow to sit for one hour. Remove jalapeno and store in a glass jar with a tight-fitting lid in the fridge until ready to use. *there are many coffee alternatives on supermarket shelves, including dandelion root (tea bags and powdered form), chicory root (such as teacheeno brand), and one of our favorites, THIS coffee alternative blend. Pick one to try and if you don’t like it, try another next time. You may find you feel better swapping out your coffee. DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #mocktailrecipes #moremocktails #gojispritz #Thainicetea #Pineapplechiafresca #chiafresca #gojijuice #dandelionrootrecipe #chia #goji #dandelionroottea #notdrinkingtonight #sobercurious

Thu, Apr 06 Online Event Free Spring Sugar Detox Workshop Join us for a one-hour workshop and learn about our upcoming 5-Day Spring Sugar Detox. Discover how you can enjoy nourishing, delicious food and feel-good self-care practices, while kicking your sugar habit to the curb! Share Purchase Sun, Apr 23 Online Event 5-Day Spring Sugar Detox! Looking to kick your sugar habit? Join us for a 5-Day Sugar Detox and you'll enjoy delicious, nutritious recipes that will leave you feeling nourished and energized rather than spent. Daily meditations with Suzy of www.greenhouse-wisdom.com will help support your detox. No deprivation allowed! Share Purchase

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Free Detox Workshop Free Spring Sugar Detox Workshop When Apr 06, 7:00 PM – 8:00 PM Where Online Event Register Now