From the Kitchen of Lynn Salmon-Easter, Reiki Master

This is my family’s favorite way to eat apples in the fall and winter months. It's simple...but somehow still so special! 

Makes about 2 - 2 1/2 cups

Ingredients

• 4 small apples or 2 large apples
• 1/2 cup water 
• 1 Tablespoon butter
• 1 teaspoon cinnamon

Directions

1. Rinse apples and cut them into chunks. It is optional to leave the skins on the apples or peel the skins off. 
2. Place cut apple into a heavy bottomed pan with water, butter and cinnamon.
3. Cover tightly with a lid and bring to a boil.
4. After the apples reach a boil, take the lid off the pan and turn down to a simmer.
5. Simmer apples until all the water is cooked off.
6. Allow apples to cool completely and store in a glass container with a tight fitting lid.

From the Kitchen of Dr. Hamilton

One of the most frequent questions I’m asked is how Chinese herbal medicines work. Chinese herbs are complex and intricate; each herb involves many specific characteristics and flavors. The following recipe-as-ritual is an invitation to explore the energetics of just one flavor as a way of understanding how herbs and minerals move in our bodies.

Salt is humble magic. It dissolves hardness. It exfoliates and clarifies, sloughing off the old and making way for the new. Salt offers tempering minerality and preserves what’s worth saving.

And, what's more, the energetics of salt attunes us to seasonal change.  

In the symbolic language of Chinese medicine, all flavor has direction, and each flavor co-resonates with a web of inter-related energies in our bodies and in nature. 

From the perspective of this tradition, salty flavor is said to soften hardness. Salt resonates with the season of winter, the element of water, with our kidneys (referred to as the Kidney Organ Network to include the meridians), and with the emotions of awe/wonderment (balanced) or fear (imbalanced).

So, salt is not just a taste but an exploration of how our bodies interact with the world. Can we let our energy turn deeply inward just like nature does in winter? Can we be humble and seek the lowest place, like water? Can we connect with the wisdom of our inseparableness, as all water eventually converges in the salty ocean? Can we spend our reservoirs of energy (our Kidney qi) wisely, conserving and acting from our root?

You might put these flavor explorations into practice with the following Recipe-As-Ritual for Citrus Sea Salt. The result is a combination of the warmth of summer sunshine and briny ocean oneness; a solstice-time renewal.


CITRUS SEA SALT

Ingredients

• Basic proportions are 1+ tablespoon zested citrus peel (about 1 medium-sized orange) per 1/2 cup flaky salt.

 
— Salt: Choose a coarse, flakey salt if you have one (e.g. Maldon salt, fleur de sel, sel gris). Experiment: you may need to adjust your proportions to taste.
— Citrus: Choose your favorite citrus (e.g. lemon, orange, grapefruit, kumquat, lime, kaffir lime). If you can, buy organic. Wash, gently scrub, and dry completely.

Directions

1. Zest your fresh citrus peel very finely (a microplane, peeler or grater works well). 
2. Mix the salt and zested citrus peel — about 1+ tablespoon citrus peel to 1/2 cup flaky salt.  Take your time to mix thoroughly, allowing the volatile oils to meet the crystals. Avoid shattering all the flakiness  (I like to infuse the mix with my intentions at this stage, especially if I’m making this as a gift). Taste and adjust proportions as desired. 
3. Spread your salt onto a parchment-lined baking sheet. Dry in the oven at 200°F/95°C for 70 minutes or until your citrus peel is completely dry (crumbles between your fingers).
4. Remove from oven and allow to cool a bit. Optional: pulse your citrus sea salt in the food processor a few times to adjust the texture and blend completely.

Save in an airtight jar for several months.


These flavor-infused salts help avoid flavor ruts and excesses by shifting your palate. Get curious about the energetics of flavor and what your system is drawn to. Here are some suggested uses:

• Blood orange sel de gris on the rim of a sparkling breakfast beverage.
• Grapefruit kumquat sea salt on dark chocolate desserts. 
• Kaffir lime finishing salt on curry bowls. 
• Meyer lemon salt on steamed asparagus.
• Play with adding other spices (chili, ginger, curry) or herbs (rosemary, thyme, basil, fennel). 

From the kitchen of Jesse Haas, CNS, LN

I love learning about the health benefits of foods I love, like chocolate, almost as much as I love sharing that good news with my clients. Many people come to see a nutritionist prepared to be told they have to stop eating all the things they enjoy and learn to love kale...or else. I like to focus instead on bringing in more of the foods that have a functional purpose for bringing more balance and wellness. If we need to eliminate a food or food group, coming at it from "eat more X" is a much more encouraging focus than "stop eating Y." 

Cacao, the raw ingredient that is transformed into chocolate, is a valued food in functional nutrition. Full of a class of polyphenols called flavonols, cacao has major cardiovascular benefits. This potent antioxidant nutrient keeps our capillaries, veins and arteries flexible and toned. Cacao also contains a molecule called anadamide that bring us some bliss - who doesn't need more of that these days? 

Chocolate granola may seem wholly indulgent - which is great! - but really, it's a powerful way to start the day. Serve with some non-dairy yogurt and Mixed Berry Chia Compote. This recipe is a nutritious breakfast and a great pre-workout snack. Enjoy!


Makes 8 cups or 16 1/2-cup servings

Ingredients

• 3 cups gluten-free rolled oats
• 3 cups nuts*
• 1/2 cup flaked coconut (unsweetened)
• 4 Tbsp chia seeds
• 1 tsp salt
• 1/3 cup cacao powder or unsweetened baking cocoa
• 1/3 cup maple syrup
• 1/2 cup melted virgin coconut oil**

Directions

1. Preheat the oven to 350 degrees F. 
2. Measure out your nuts into a food processor. Pulse 5-10 times to chop coarsely into a desired texture and size. 
3. In a large mixing bowl, mix together oats, chopped nuts, coconut, chia seeds, salt and cacao powder. 
4. In a separate bowl, mix together maple syrup and melted coconut oil. Pour over the oat mixture and stir well to combine. 
5. Spread the mixture out evenly onto 2 cookie sheets. You want a thin layer for even toasting. Bake for approximately 20 minutes, stirring every 5 minutes to prevent burning on the edges. 
6. Remove from the oven and cool completely before transferring to an air-tight container. This granola will keep for several weeks.

*The granola pictured here contains 1 cup each of almonds, hazelnuts and cashews. Use any mixture of nuts you like!
​
**Pro Tip: I measure out my coconut oil and put it into the oven to melt while the oven preheats and I get the rest of my ingredients mixed together. 

From the kitchen of Jesse Haas, CNS, LN

This recipe is more of a formula that can be used interchangeably with whatever fruit is in season or in your freezer. It has become a delicious addition to our recipe rotation at home. I love to spoon it onto yogurt and homemade granola, use in place of jam on gluten-free toast...or indulge my elevensies cravings with spoonfuls right into my mouth. 

The variation pictured here includes berries from my backyard garden: red raspberries, red currants, black elderberries, and blueberries we harvested at White Pine Berry Farm in River Falls, WI. Eating a half-cup serving of berries is part of my personal wellness plan. I think of them as delicious medicine: they are nutrition powerhouses with gifts for every system in the body. 

This compote is unsweetened and uses chia seeds to thicken it into a jam-like consistency. Enjoy! 

Print the recipe here.
​
Makes 2 cups

Ingredients: 

• 3 cups frozen berries
• 3 Tbsp chia seeds

Directions: 

1. Measure your berries out into a small saucepan. You can use a mixture or choose just one kind. I like incorporating berries of different colors, shapes and sizes for a visually-pleasing compote. 
2. Heat the berries on medium-low on your stovetop until they bubble and burst. Stir occasionally to prevent burning. 
3. Remove from heat and stir in the chia seeds. The chia seeds will absorb excess liquid and thicken the mixture as it cools. 
4. When the compote has cooled to room temperature, transfer to a glass container and store in the refrigerator for up to one week (if it lasts that long!). 

From the kitchen of Lynn Salmon-Easter, Reiki Master
Adapted from Deborah Madison’s recipe in ‘Vegetarian Cooking for Everyone’

This is a delicious way to eat cabbage in the fall and winter months. 

Click here for a printable version of this recipe. 


Ingredients:

• 3 Tbsp of olive oil
• 1 small onion, finely diced
• 1 Tbsp caraway seeds
• 1 medium red cabbage, about 2 pounds, quartered, cored, and finely sliced
• 2 Granny Smith apples quartered, cored, and diced or shredded
• Salt and freshly ground pepper
• Apple cider vinegar 

Directions:

1. Heat the oil in a large skillet.
2. Add the onion and caraway, give them a stir, then cook for a few minutes over medium heat until the onion is translucent.
3. Add the cabbage and apples and season with 1 teaspoon salt.
4. Cover tightly and cook very slowly until the cabbage is meltingly tender, up to an hour.
5. Taste for salt, season with pepper, and toss with vinegar, to taste. 

From the kitchen of Amy Daws, CMT

The fennel in this salad really makes it pop and it's super easy to make. A great way to enjoy summer vegetables from your CSA or home garden.  Download a printable recipe here. 

Download this link for a printable version of this recipe. 

Makes 4-6 servings

Ingredients

• 1 fennel bulb with fronds
• 1 corn cob, grilled or boiled
• 1/2 pint cherry tomatoes
• 1/2 onion
• 1 cucumber
• 2 Tbsp. lemon juice
• olive oil
• salt and pepper
• feta (optional)

Directions

1. Remove fennel fronds from stalk and coarsely chop
2. Shave fennel paper thin 
3. Cut corn off the cob
4. Quarter tomatoes
5. Cut onion into very thin slices
6. Halve cucumber lengthwise and cut into thin slices 
7. Combine all vegetables into a bowl
8. Add lemon juice and drizzle with olive oil and salt and pepper to taste.
9. Add chopped fennel fronds and feta (optional)

From the kitchen of Vanashree Belgamwar, BAMS

Raw, unripe mango is cooling according to Ayurveda, which means that it balances the Pitta/fire element. The pungent spices in this recipe - mixed in rice - help the naturally weak digestive fire during hot summer months. Cilantro is another cooling herb which helps balance the hot quality of Pitta without increasing the air element.

Makes 4 servings

Ingredients:

• 1 cup Boiled rice
• 1/2 cup grated green mango (unripe)
• salt to taste
• finely chopped cilantro
• 1 tsp avocado or other neutral-flavored oil
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• a pinch of asafetida
• 2 dried red chillies (optional, especially for Kapha individuals)
• curry leaves
• 1 tsp peanuts
• 1/4 tsp turmeric powder

Directions:

1. Take rice into a dish. The rice should not be sticky.
2. Add grated raw mango and salt. Mix well.
3. Add coriander leaves and mix well again.
4. Heat oil in a small frying pan. Add mustard seeds and let them pop up.
5. Add cumin seeds, asafetida, red chillies, curry leaves and peanuts. Fry until peanuts turn reddish.
6. Remove from heat and add turmeric powder. Spoon the seasoning over the rice and mix well.

From the kitchen of Dr. Stamer
Adapted and inspired by a seed cycling recipe created by Emily Wiggins, ND. ​

Seed cycling is a way to promote a balanced menstrual cycle as well as tune us to our inner rhythms. 

A healthy menstrual cycle length can range from 26-35 days, but often 28 days is used as the average benchmark of a normal cycle. The cycle contains two dominant hormonal portions. Days 1-14 are known as the follicular phase and characterized by higher estrogen levels. Days 15-28 are known as the luteal phase and characterized by higher progesterone levels. 

Flax and pumpkin promote hormone balance in the first half of our cycle where estrogen is dominant, while sesame and sunflower seeds promote hormone balance in the second half of our cycle where progesterone is dominant. 

These seeds are also full of healthy fats, vitamins, minerals and fiber. This makes them easy to share with friends and family even if they don't menstruate.  

Interestingly enough, a healthy menstrual cycle is approximately the length of the moon cycle, approximately 29 days. If your cycles are regular, seed cycle with your menstrual cycle, but if they are irregular, you can cycle with the moon’s flow, which you will see below. It is a beautiful way to be in touch with nature’s cycles as you learn about your own. 

This recipe will make 7 seed cycling treats. You can double this recipe to make 14 treats at once for ease. I like making them a week ahead of time and having them be a bit fresher, but I always appreciate a time and energy hack as well! 

You can also simply add the seeds to granola, oatmeal, salads or yogurt. But, I love this recipe so I can eat these as a delicious morning treat or afternoon snack. 

Seed Cycling Treats for Follicular Phase (from New Moon to Full Moon) 
Makes 7 balls

Ingredients:

• ½ cup flax seeds
• ½ cup pumpkin seeds
• ½ cup pitted dates  
• ½ teaspoon vanilla extract 
• 1/8 teaspoon Himalayan salt 
• ¼ cup almond butter 
• 1 tablespoon coconut oil 
• 1/8 teaspoon cinnamon 
• optional: unsweetened shredded coconut or cacao powder to roll the treats in after forming 

Directions:

1. Add all ingredients to a food processor and pulse until the seeds are pulverized and it creates a sticky dough. The seeds will still be visible. When you pinch the dough it should stick together. If it is dry, add another tablespoon of coconut oil.
2. Shape into balls. You can roll the treats in unsweetened coconut shreds or cacao powder as well for extra flavor and an adorable look!
3. Refrigerate and enjoy one each day of the week. 

Seed Cycling Treats for Luteal Phase (Full Moon to New Moon) 
Makes 7 balls
​
Ingredients: 

• ½ cup sunflower seeds
• ½ cup sesame seeds
• ½ cup pitted dates  
• ½ teaspoon vanilla extract 
• 1/8 teaspoon Himalayan salt 
• ¼ cup almond butter 
• 1 tablespoon coconut oil 
• 1/8 teaspoon cinnamon 
• optional: unsweetened shredded coconut or cacao powder to roll the treats in after forming 

Directions:

1. Add all ingredients to a food processor and pulse until the seeds are pulverized and it creates a sticky dough. The seeds will still be visible. When you pinch the dough it should stick together. If it is dry, add another tablespoon of coconut oil. 
2. Shape into balls. You can roll the treats in unsweetened coconut shreds or cacao powder as well for extra flavor and an adorable look! 
3. Refrigerate and enjoy one each day of the week. 

​
Click here to download a printable recipe.

From the kitchen of Dr. Jones ​Adapted from Just One Cookbook

Furikake is Japanese rice seasoning made with kombu (edible kelp) and bonito flakes (shaved dried fish). It is typically used as a topping for rice, udon noodles or onigiri (Japanese rice balls), but it can also be a tasty addition to avocado toast, eggs or popcorn!

Furikake is a tasty way to get micronutrients into your diet! Kombu is nutritionally dense and high in iodine, which plays a crucial role in thyroid function. It also has calcium, which is important for strong bones and teeth, as well as vitamins A and C which help with immune function. Kombu also contains vitamin E, vitamin K, B vitamins, manganese, copper, plant based omega-3 fatty acids, and fiber.

Bonito (similar to Japanese katsuobushi) is dried, smoked and thinly shaved Atlantic bonito. It is commonly used as the base for dashi broth. Bonito is high in protein and contains all the essential amino acids (proteins that the human body cannot make itself). It is also rich in iron (an essential element of blood production), niacin and B12 (both of which are important for metabolism). Bonito has even been shown to reduce systolic blood pressure and oxidative stress(1).

Both kombu and bonito flakes can be found at most Asian grocery stores in the dried goods aisle. Kombu and bonito can also easily be found online.

Furikake (Japanese Rice Seasoning)
Makes 1 cup

Ingredients:

• 1/3 oz kombu (~4”x4” or 10g)
• 1/3 oz bonito (1 cup or 10g)
• 4 cups of water
• 3 Tbsp toasted sesame seeds
• 3 sheets nori seaweed
• 1 tsp sugar
• 2 tsp soy sauce
• ¼ tsp kosher or sea salt

Directions:

1. Make a few slices in the kombu with a sharp pair of kitchen scissors to help release the flavor. DO NOT rinse or wipe off the white powder from the kombu (this is naturally occurring mannitol and contributes to the umami flavor).
2. Cut the nori sheets into small, thin strips.
3. Place water and kombu in a medium stock pot and slowly bring to a boil over medium-low heat for about 15 minutes.
4. Remove the kombu from the stock pot and add the bonito. Bring to a boil for 30 seconds and then turn off the heat.
5. Let the bonito sit in the pot while it cools for ten minutes.
6. Strain the bonito flakes and reserve the water. The water can be used as dashi or as a soup base for other dishes!
7. Cut the now boiled kombu into very small pieces.
8. Put diced kombu and drained bonito in a medium saucepan over medium-low heat. Cook, stirring occasionally, until the bonito is dry and starts to separate - about 15 minutes.
9. Add sugar, salt and soy sauce.
10. Continue to cook on medium-low until the liquid is completely evaporated and the bonito is dehydrated and crispy.
11. Spread the furikake over a sheet pan or plate and let cool.
12. Once cooled, mix in toasted sesame seeds and nori strips.
13. Place your furikake in a mason jar or other airtight container. You can store it in an air-tight container for up to a week in the fridge or a month in the freezer.

References
1. Umeki Y, Hayabuchi H, Hisano M, et al. The Effect of the Dried-Bonito Broth on Blood Pressure, 8-Hydroxydeoxyguanosine (8-OHdG), an Oxidative Stress Marker, and Emotional States in Elderly Subjects. J Clin Biochem Nutr. 2008;43(3):175‐184. doi:10.3164/jcbn.2008061

From the kitchen of Vanashree Belgamwar, BAMS

Burdock root is one of the most nutrient-rich foods, yet very underutilized. It's very hard to find recipes that use burdock root and it's not easily found at grocery stores. If you can get your hands on this rich root, I would urge everyone to use it!

Ayurveda mentions the qualities of burdock root as dry, sweet, bitter and astringent hence it aggravates Vata but is pacifying for Pitta (Fire + Water) and Kapha (Water + Earth) doshas. It is a very healthy carbohydrate to consume during spring and supports the urinary system, liver and gallbladder.

Widely used in Ayurveda, burdock can detox the body and balance the natural aggravation of Kapha that occurs during spring. I like to use Burdock root in many Ayurvedic recipes like kitchari, upma, various soups or replace it in recipes for roots like potato, taro root or sweet potato in other dishes I make.

Mentioned below is one such recipe that I usually enjoy during the springtime to support my Kapha energies. The pilaf is delicious and a quick, easy meal. Try it as a replacement to oatmeal as a warm, savory breakfast.

Buckwheat and Burdock Root Pilaf
Makes 4 servings
​
Download a printable recipe here.

​Ingredients:

• 1 tablespoon sunflower oil
• 1⁄2 cup thinly sliced burdock root
• 1 chopped yellow onion
• 1 garlic clove, minced
• 1/2 tsp grated ginger
• 1 cup diced shiitake mushrooms
• 2 cups vegetable stock or water
• 1 cup toasted buckwheat groats
• 1 roma tomato, diced
• 1/4 tsp cumin powder
• 1/4 tsp turmeric
• Sea salt and freshly ground pepper, to taste
• Cilantro or parsley sprigs for garnish

Directions:

1. Heat the oil in a sauté pan over medium heat.
2. When warm, add and sauté the burdock for about 5 minutes, or until it is translucent.
3. Add and sauté onions, ginger and garlic for about 10 minutes, or until they are well browned.
4. Add turmeric, cumin powder and salt.
5. Add the mushrooms. Sauté for 5 minutes, or until the mushrooms have exuded most of their liquid.
6. Add the stock, and bring to a boil. Slowly pour in buckwheat groats to prevent the water from sputtering, and add tomatoes.
7. Season with salt and pepper, to taste.
8. Return the mixture to a boil. Then lower the heat to a simmer. Simmer 10 minutes, or until the buckwheat is cooked and the liquid absorbed.
9. Remove from heat and allow to steam for 10 minutes.
10. Fluff with a fork, place in a serving bowl, garnish with chopped cilantro or parsley, and serve warm.