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.

From the kitchen of Jesse Haas, CNS, LN and adapted from one of her favorite cookbooks, Asparagus to Zucchini: A Guide to Cooking Farm-Fresh Seasonal Produce

Burdock root is an invasive “weed” brought to the U.S. by Chinese immigrants. It grows very well in the Midwest and can be harvested early in the spring before much else has had a chance to grow, making it one of the first locally grown produce items to hit the grocery stores. 

Burdock isn't common on the Midwestern menu, which is really too bad, in my opinion! It's nutty flavor and crunchy texture makes it really fun to eat. You can add it to stir-fries, potroast and roast it in the oven with other root veggies. Pickled burdock is one of my favorite sushi ingredients. 

Burdock has some special nutritional benefits, as well. It stimulates the production and secretion of bile from the gallbladder, thereby supporting digestive function and our body’s natural detoxification processes that are especially beneficial when added to a spring cleanse. 

Burdock is also a source of fructooligosaccharides (aka FOS), a prebiotic compound that supports an ecosystem of beneficial bacteria in the colon. FOS has gotten a bad reputation by the low FODMAP diet, but is actually an incredibly beneficial compound for people who can digest it. FOS is also found in garlic, onions, asparagus, globe and Jerusalem artichokes, chicory and dandelion roots. 

You’ll most likely find burdock at Asian groceries, though you may also find it in the spring at your local grocery co-op or farmers market. Kinpira gobo is a Japanese dish that I always look forward to eating in the spring. Serve as a side dish or add tofu or chicken and serve over rice for a complete meal. 

Makes 4 side dish servings or 2 entrée servings
​
Download a printable recipe here. 


Ingredients:  

• 2 medium burdock roots 
• 2 medium carrots
• 4 scallions
• 1 Tbsp avocado or coconut oil
• 1 tsp rice wine or apple cider vinegar
• 1 Tbsp tamari or soy sauce
• 1/2 tsp honey
• ¼ tsp hot pepper flakes
• 1 Tbsp toasted sesame oil
• 2 tsp toasted sesame seeds (optional)

 
Method:

1. Scrub burdock roots. Cut into 2-inch matchsticks; soak in cold water for 1 hour, changing the water once or twice.
2. Scrub and cut carrot into matchsticks.
3. Chop scallions. 
4. Mix vinegar, soy sauce, and honey in a small cup.
5. Heat oil in wok or heavy skillet. Stir-fry vegetables 2-3 minutes until al dente.
6. Sprinkle in pepper flakes; stir-fry 30 seconds.
7. Add sauce; stir-fry 1 minute. Remove from heat; drizzle with toasted sesame oil and sprinkle toasted sesame seeds. Enjoy warm or room temperature.

From the kitchen of Dr. Stamer

Hummus in vibrant color!

Hummus is a great way to eat more fiber, beans and vegetables alike. It can also be an amazing way to incorporate creativity into your cooking.

Regular hummus is delicious but adding in beets creates a beautiful color, adds nutrients, and is a delicious new flavor to try. Beets are known to be supportive to liver health and detoxification, high in antioxidants, and have benefits to cardiovascular health. 

Download the recipe here in a printable pdf. 

Ingredients:  

• 1 1/2 cup cooked chickpeas*  
• 4 tbsp lemon + lemon zest (optional)
• 2 tbsp tahini 
• 4 garlic cloves 
• 1 tsp salt + pinch of salt 
• 4 tbsp filtered water 
• 5 tbsp olive oil 
• 1 cup roasted beets (about 1 medium beet)**
• 1 tbsp avocado oil  

Directions:

1. In your blender or food processor, add lemon, tahini, garlic cloves, salt, olive oil, filtered water, roasted beets, and chickpeas. Blend on high for a few minutes. You can add more water and/or olive oil to achieve desired consistency.
2. Top with lemon zest and serve with veggies of your choice: cucumbers, radishes, carrots, tomatoes...whatever your veggie-loving heart desires. And enjoy!

*TO COOK CHICKPEAS: Soaking and/or pressure cooking beans helps reduce phytates (phytic acid). Phytates are anti-nutrients that can inhibit absorption of nutrients such as iron. Also, by buying chickpeas in bulk we reduce plastic waste and reduce exposure to BPA (bisphenol-A) that is in the lining of canned foods. Even BPA-free cans can have BPA substitutes in the lining such as BPS and BPF. BPA, BPS, and BPF are xenoestrogens, meaning they are estrogen mimickers in our body, which can create hormonal imbalance and lead to a variety of health issues. 

1. Measure out 3/4 cup dry chickpeas into a large bowl. Cover with water and soak on your countertop overnight (8-12 hours). 
2. Strain and rinse beans. Place in a large saucepan and add 1 1/2 cup fresh water. Cover and bring to a simmer. Cook for 30-40 minutes, or until cooked. Older beans will take longer. Store in the refrigerator until ready to prepare hummus.

**TO ROAST BEETS:

1. Preheat oven to 400 degrees.
2. Chop 1 medium beet into 1/2-inch cubes. 
3. Place on sheet pan with 1 tbsp avocado oil and salt and roast for 30 minutes. You can make these beets several days before making hummus. 

From the kitchen of Lynn Salmon-Easter, Reiki Master
Adapted from Vegetarian Cooking for Everyone by Deborah Madison

These are a favorite snack in our family during the cold winter months.

Ingredients:

• 1 cup pecans
• 1 tsp olive oil
• 1 Tablespoon sugar
• 1/2 tsp salt 
• 1 tsp smoked paprika for mild flavor or ground chipotle for spicy

Directions:

1. Heat and stir the nuts and oil on medium until they start to sizzle.
2. Turn off the heat.
3. Sprinkle nuts with sugar and stir to toss and coat.
4. Sprinkle nuts with salt, paprika or ground chipotle and stir to coat.
5. Spread nuts on a plate or cookie sheet and allow to cool thoroughly.
6. When cool, place nuts in an airtight container and store at room temperature.