Yum yum yum! These cookies have become a favorite here. They are sweet and simple and can be easily adapted to fit your preference or dietary need. They make great afternoon sweet treats and I like to keep mine in the fridge. While I am breastfeeding, I tend to have a bit of a sweet tooth. I’m almost 3 months postpartum now and these have been a staple around here for a few months now. Between these cookies and coconut date chocolate mousse (recipe coming soon!) that I’ve been devouring by the spoonful, my sweet tooth is satisfied and I don’t feel like I’m over doing it. You could also consider these lactation cookies since both the flax and the oats are great for supporting your milk supply.

These cookies are dairy free, refined sugar free, egg free and flourless. Keep in mind I don’t often follow specific formulas and recipes, so this one, like most, is a pretty good estimate of each ingredient I use. You may need more or less almond butter, syrup, coconut oil or oats depending on how gooey they are when you’re finished mixing the ingredients together. Ultimately you want them to fold into a big sticky ball. I like to let mine sit for a few minutes before baking so that the oats can soak up some of the flax egg, syrup and oil.

The batter is delicious eaten raw, so if you don’t get around to baking them - no problem, just throw them in the fridge and indulge by the spoonful. Enjoy!

ALMOND BUTTER COCONUT CHOCOLATE CHUNK OAT COOKIE

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Servings: 16-20 small cookies

INGREDIENTS

1 1/2 cups almond butter

1 cup of real maple syrup

2 flax eggs

3 tbsp coconut oil, melted

2 tsp vanilla extract

2 cups gluten free rolled oats

1/2 cup coconut flakes

1/4 tsp himalayan salt

1 HU sea salt dark chocolate bar, chopped

INSTRUCTIONS

1. Preheat your oven to 350 and line a baking sheet with parchment paper.

2. Add your almond butter and maple syrup to a medium mixing bowl. Whisk until a caramel sauce forms. Add your flax egg, coconut oil and vanilla extract. Mix together.

3. Next add your oats and coconut flakes, stir until combined. Add your salt and toss in the dark chocolate chunks. Mix everything together and let sit for 5-10 minutes.

4. Using a small cookie dough scooper, scoop your cookies onto your baking sheet and cook for 12-14 minutes until the bottoms are slightly golden brown. Place on a cooling rack and let cool for 15 minutes. Store in a glass container in the fridge for crunchy cookies or in your pantry for a softer cookie. I prefer mine in the fridge!

Note: All of my ingredients are organic. Specifically, I would recommend not skimping on organic oats and organic almond butter - both oats and almonds are heavily sprayed with pesticides like glyphosate that you want to avoid for multiple reasons.

Succumbing to the reality that winter is going to be around a bit longer, I am trying to embrace the last of the chilly days by settling in, sinking into the remaining stillness and silence – an opportunity to relish in the slow a bit longer, spending time cooking with nourishing foods that will sustain me to sunny spring. Gathering what I can find at the local farmer’s market and searching for inspiration to keep on moving, I’ve conjured up a few recipes that are loaded with immune boosting foods – all things warming, nourishing and good for the weary winter soul in the final days of the season. 

More than that, I’ve been focusing on ways I can improve my immune health. Enter, elderberry syrup. In addition to whole plant foods that are great for immune system support, elderberry syrup is a great cold and flu fighting remedy that you may want to consider adding to your supplement regimen. With just a few weeks left of spring, respiratory viruses will continue to circulate, reminding us that winter’s not over just yet!

Like all supplements and health rituals, elderberry syrup should complement a whole foods diet, sound sleep, movement and self-care. A diet high in sugar consumption, lack of vitamin D and fresh air, compromised sleep patterns, and poor food choices, just to name a few - make it increasingly difficult as winter wears on, for your body to fight off invading illness. Now in the home stretch, we must continue to prioritize preventative health.

Your diet greatly influences your immune system's ability to do its job. If you are consuming a diet comprised of sugar laden, processed foods and packaged foods, your immune system is compromised and unable to do it’s job. A modern Standard American Diet is associated with a weakened immune system and characterized by the consumption of highly inflammatory heavy foods, including high levels of animal foods, animal derived saturated fats, sugars, processed foods, artificial ingredients, and salt - a diet that is low in plant derived fibers - which conversely, are positively associated with a healthy gut microbiome and optimally functioning immune system.

Proper nourishment and nutrition supports an able body to fight off bacteria and viruses or other foreign invaders that the body deems dangerous. Like plant based foods that are high in antioxidants, elderberry too, is loaded with flavonoids and vitamin C, great for maintaining a strong immune system.

What is Elderberry?

Elderberry is one of the most commonly used medicinal plants in the world. It is most often consumed as a supplement to treat cold and flu symptoms, but traditionally, Native Americans used it to treat infections, while Egyptians used it to improve their skin health and heal burns, and it is still gathered and used throughout Europe today. Native to Europe, Africa and parts of Asia, as well as a few parts of the U.S., Sambucus is a genus of flowering plants in the family Adoxaceae – more commonly called elderberry or elder. Sambucus nigra is the most commonly used variety of elderberry for medical purposes – the berries that are found in syrups, jams and wines. They are loaded with antioxidants that help prevent cell damage and most notably, for their immune boosting properties.

Health Benefits of Elderberry

The elderberry plant is known for its range of health benefits, including its ability to improve sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation and even cancer. More commonly known for its remarkable ability to relieve and shorten the duration of the cold and flu viruses when taken at the onset of symptoms, elderberry has an impressive nutritional composition:

·       High in vitamin C, 60% of the recommended daily intake

·       High in dietary fiber, more than 25% of the recommended daily intake

·       Good source of phenolic acids, antioxidants that reduce damage from oxidative stress

·       Good source of flavonols, important for protecting the cardiovascular system and brain

·       Rich in anthocyanins, compounds with a strong antioxidant profile and anti-inflammatory effects

Elderberry are not only nutritious, but provide a whole host of health benefits, such as their ability to fight cold and flu symptoms, support hearth health, fight inflammation, lower blood sugar, ease allergies, help fight cancer and infections, among many others. So, just short of everything, elderberry does it all. Now you may be wondering how to use it and introduce it into your own life.

I recently started making my own elderberry, rather than purchasing it at the local health food store. Void of gums, fillers and alcohols, homemade elderberry is a much healthier and more economical way of utilizing the powers of elderberry in your home.

I had to wonderful opportunity to chat with a new friend, Mogli, about her venture and community, Gathre. Formally known as The Foraged Apothecary, I started purchasing her Elderberry Syrup Kit back in the fall when I realized that the majority of elderberry syrups on the market are grossly overpriced and filled with ingredients that promote sickness, rather than prevent it.

Connecting with Mogli has been such a wonderful gift - she has been truly inspirational in more ways that one. She is a mother and an herbalist, a home educator and a yoga instructor, balancing both a home grown business and motherhood whiling schooling at home. She’s pretty awesome. She has generously gifted us with her time to answer these questions below that I hope will encourage you to introduce homemade elderberry syrup at home as an immune boosting tool for both adults and littles.

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1. What inspired you to start Gathre?

Gathre, formally The Foraged Apothecary, was birthed from a deep desire to provide healing and wellness to the people I loved. As I grew in both knowledge and experience in terms of foraging, herbalism, and yoga, I saw a dramatic increase in the health of my family, as well as my own. For years I have suffered from a variety of health issues - primarily autoimmunity in the form of Celiac disease and Hashimotos, as well as depression and malnutrition. 

These plants, growing in a nearby forest, were changing my life. And as I extended advice and teas to my dear friends and neighbors I received many comments and suggestions, all pointing toward “You should do this!” At first it felt a little daunting. I am a home educating mama with a husband in med school, but eventually it just felt like who I was supposed to be : a healer. I launched The Foraged Apothecary early last summer - mostly serving my local community through farmers markets and small shops, then took my business online This winter I have done a business overhaul - changing my company name to better accommodate growth and expansion while also building a better platform to reach women in need of herbal care around the country. I work primarily as an herbalist, while also teaching woman based workshops, yoga classes, and community healing.

2. What makes your elderberries unique? How do you forage for them? 

The elderberries used in my Elderberry Syrup Kit are foraged right here in Iowa City, Iowa. We are a lucky community to have access to acres and acres of wild green space inside, and adjacent to, city limits. These berries are wildcrafted, meaning they have the benefits associated with growing in a forest (higher nutrient density) while also being 100% pesticide free, fertilizer free (unless you count the deer poop) and sustainably harvested- meaning I only take about 50-60% of a tree’s fruit at most, leaving enough for the local wildlife. 

3. In your opinion, what are the biggest health benefits of consuming elderberry syrup regularly? 

Consuming elderberry syrup on a regular basis has about a million benefits, but lets stick to the big ones. First, it improves your immune system response, meaning it is great as a preventative measure. Taking elderberry syrup daily through out cold and flu season helps keep you from catching a bug, while also helping your body to recover faster if you do get sick. 

Second, elderberries reduce inflammation. As someone who has suffered for years from autoimmunity I know what a big deal inflammation is. Our current American Diet, chock full of processed foods and sugars, not to mention a society running at a break-neck pace, contributes to high levels of cortisol (and a host of other biological responses to stress and inflammation). Addressing, changing and maintaining a lifestyle that actively reduces inflammation not only helps with autoimmunity, but heart disease, chronic pain and illnesses, and yes - the dreaded cold/flu season. Inflammation is one of the key factors in whether or not you develop cancer, an autoimmune condition, or go into menopause well before your time. 

And the last benefit I will mention is that it aids in the prevention of and recovering from upper respiratory infections. As we enter the coldest part of the winter there is often a steep incline in the frequency our population develops chest infection or chest colds. Elderberry syrup not only works as a preventive as mentioned above, but also helps the body expel mucus, heal the lining of the lungs, and get you back on your feet sooner.

4. What do your days look like? How do you balance motherhood and owning your our small business?

Ah - balance. Do any of you have balance? Because I feel that is something I am always finding, always seeking, always rediscovering! 

I have certainly had seasons that were better than others, but I think regularly taking the time to reevaluate your systems and your goals is really helpful when finding a way to balance being a business owner, a mama, and a home educator.

I believe this, if you do what you love, you’ll find a way. By regularly evaluating - okay, is this necessary and if it isn’t, can I pull the plug? is so rewarding. Whether its your kids’ overloaded schedule or commitments you made, or maybe even just being on Facebook - we really need to a take a serious look at exactly how we spend our time and why. 

After a month hiatus in January I put Facebook on auto-reply, ditched the yoga class I was teaching once a week catering to athletes, and said hello to growing the scope of my business, making more time to relax and unwind, and developing a peace of mind that allows me to be truly present with my children.

Saying no is necessary, because every time you say no, you are saying YES to something else. I don’t think any of us ever find true balance, its always this recalibration circus trick - BUT, do what you love and you will find a way. 

Currently I work from home almost every evening after the kids go to bed - filling orders, catching up on clients or inventory, and planning social media/events/yoga classes. Two evenings a week I head to the library before dinner to work in peace. Then my days are free to be truly ‘there’ with my children, involving them in my foraging or yoga practice as much as possible. I know that my days can be all about them because there will be a time later that day or that week to get it all done. I use the mornings as “me” time - practicing yoga, meditating and journaling. I can’t stress enough how much this helps me to find the balance - if I am out of whack so is my home, my children, my clients and my students. 

5. Do you have any tips for making your own elderberry syrup at home? 

My first suggestion is don’t skimp on the honey. It can always be tempting to go for the cheaper alternative, but in this case, it is vital that you buy the best honey available to you locally. By consuming local honey you are getting all of the great benefits of your local pollen and adapting to your regions flora, lessening your allergic reactions come spring and boosting your immune system. Look for 100% organic, raw and unfiltered honey, which should look thick and slightly white - not golden yellow. And don’t don’t don’t boil your honey! Allow you elderberry juice to cool to touch, then combine it with the honey. Increasing the temperature of the honey kills all that makes it beneficial.

6. How can we purchase your elderberry syrup kit? In addition to the elderberry, are there other teas, tinctures or powders available for purchase?

You can now purchase elderberry syrup kits on my website womengathre.com or on instagram @women.gathre . I also love emails! Shoot me an email, womengathre@gmail.com , let me know your order or ailments, and we can talk a bit more about how to make the syrup or an herbal regiment work best for you and your family. 

I am a folk herbalist, meaning I make most teas, tinctures, and powders on demand - crafting them to your specific needs and desires. However, I do provide some teas and tinctures that almost everyone should include in their kitchen cabinets like Cold + Flu tea, Adaptogenic tinctures and immune boosting mushroom powders. Head over to the website to see my ready made selection and email me with questions about crafting a tea, tincture or powder just for you. 

Thank you Barb so much for allowing me to speak on a topic I am so passionate about! Blessings to you all, Mogli.

As you probably know by now, tahini is a staple at my house.

I put tahini on my grain bowls, on my salads, on my toast, on just about everything. My go-to dressing is a combination of tahini, maple syrup, apple cider vinegar and dijon mustard. Over the past year, I admittedly, have had that dressing 360 days out of the 365, just recently switching it up. You know when you find something you love and you just can’t get enough of it, it just goes with everything? Thats me, and tahini. You know how that saying goes…if it’s working, don’t change it or something like that.

But I guess I was getting tired of my regular tahini-maple dressing (the horror, I know!). To be fair, i may have overdone it a bit. It will be back, not to worry. In the meantime, I just started making the most amazing cashew-turmeric-garlic dressing for my daily salads. It is not only delicious, creamy and perfect, but also great for boosting the immune system at this time of year because of its turmeric content.

Although recently all the rage, turmeric has been around for thousands of years. Turmeric is used in ayurvedic medicine as a digesting healing agent. It is a gut health God. More than that, turmeric is a potent anti-inflammatory that has the potential to to combat inflammatory disorders, strengthen the immune system, prevent and slow the growth of cancer and improve cognitive function.

When incorporated into your healthy home cooking, turmeric can improve digestion, and reduce gas and bloating by stimulating bile production in the liver and encouraging excretion of bile via the gall bladder, which improves the body’s ability to digest fats. It improves the intestinal flora and is now being explored and utilized as a treatment for IBS related diseases. Wahoo!

Turmeric is more bioavailable when consumed with fats, eaten with quercetin rich foods (plant foods), and sprinkled with black pepper. Try yours in a homemade salad dressing like mine, to spice things up. Pour over grain bowls, salad, bean bowls, you name it. Also great as a sandwich dressing or dipping sauce with a wrap. And I’d imagine it’s delish over chili and tacos too.

Cashew Turmeric Dressing

INGREDIENTS

1 cup raw cashews (soaked 4-6 hours)
1 cup filtered water
1 clove garlic
1/2 lemon squeezed
1/2 tsp maple syrup
1 tsp turmeric
1/4 tsp himalayan pink salt
fresh black pepper

INSTRUCTIONS

1. Combine all of the ingredients in a high speed blender like a Vitamix to ensure that it becomes nice and creamy and the cashews are completely emulsified.

2. Add water to thin if needed, add more lemon for additional tartness, and/or more turmeric for punch. Enjoy.

With the holiday's creeping in, you are more likely to indulge in behaviors that wreak havoc on your health. And it’s no coincidence that incidents of cold and flu increase just after Halloween with continuing speed and momentum straight through to the New Year (read: too much sugar). The increase in sugar consumption, lack of vitamin D and fresh air, compromised sleep and poor food choices make it difficult for your body to fight off invading illness.

There are so many wonderful foods, spices and herbs that you can include in your daily regimen, that will boost your immune system and optimize your body’s natural defense against bacteria and viruses that are circulating at this time of year (and all year long). Many seasonal foods are inherently immune boosting foods - intended to promote a healthy immune system, during a season when we are more likely to engage in indulgent behaviors and foods.

But, first. It's time to take a big look at your lifestyle.

Are you run down?

Are you constantly on-the-go, eating on-the-go, living on-the-go?

Are the majority of your days riddled with extreme stress?

Are you getting enough quality sleep?

The way you spend your days, the food you eat, the sleep you get (or don’t) have major impacts on your body’s ability to ward of viruses, bacteria and impending infections.

Diet

Your diet greatly influences your immune system's ability to do its job. If you are consuming a diet high in sugar and high in processed foods, your immune system will suffer. When you consume plant based foods, your immune system thrives - plant based foods are anti-inflammatory and loaded with vitamins and minerals.

Sleep

You can eat the "perfect diet" but without proper sleep, your body has to work exponentially harder to sustain health, regenerate cells, and manage stress. Proper sleep promotes healthy digestion and improves immune system health.

Stress

Stress puts pressure on your immune system, overtaxing the body's ability to ward off illness and heal. If you are overworked, overtired, and anxious, you will have a more difficult time preventing illness and healing when sick.

Movement

Movement is crucial for mental health, not for body image. Exercising is also crucial for detoxing your body of invading pathogens - when you sweat you utilize your detox pathways to remove viruses and bacteria from the body.

Gut Health

A healthy interaction between your immune system and the gut microbiota is crucial for the maintenance of our body's homeostasis and health. Imbalances in the gut microbiota may dysregulate immune responses and lead to the development of chronic inflammatory and autoimmune dysfunctions

The Immune System + The Gut

The intestinal wall of your gut acts as a barrier to foreign invaders, like bacteria and viruses. Your gut lining is home to millions (maybe even trillions) of good gut bacteria, that fight off bad bacteria and create homeostasis in the gut. The intestinal wall is also maintained by the immune system - a healthy intestinal barrier that keeps foreign invaders out. The integrity of this intestinal barrier is fundamental for human health - when the gut lining or wall of the intestines becomes damaged by exposure to free radicals and an influx of foreign invaders, the permeability of the gut leads to "leaky gut" syndrome, compromises your immune system health and results in chronic inflammation.

The short of it - a compromised gut lining causes major health issues. Leaky gut, candida overgrowth, autoimmune conditions and chronic illness are a result of poor diets that are high in inflammatory foods. The microbes (good bacteria) that live in your gut get their nutrients from your diet. Your diet has a direct correlation on the functioning of your immune system - when you feed your gut microbiota, and subsequently your immune system, a diet that is rich in vitamins and nutrients you promote gut homeostasis and a proper functioning immune system, not burdened by bad bacteria and toxin overload.

A modern Standard American Diet or a diet of the Western world is associated with a weakened immune system and characterized by the consumption of highly inflammatory heavy foods, including high levels of animal foods, animal derived saturated fats, sugars, processed foods, artificial ingredients, and salt - a diet that is low in plant derived fibers - which conversely, are positively associated with a healthy gut microbiome and optimally functioning immune system.

A plant based diet of whole real foods - vegetables, fruits, legumes, nuts, seeds, and whole grains - can strengthen the immune system. Consuming a diet that is full of plant based foods, boosts T cells - which are so important to the immune system because they are responsible for eradicating cancer cells, scanning the body for foreign germs and pathogens, destroying infected cells, activating additional immune cells, and keeping a database for germs that they’ve encountered across decades. They are also important for immune responses that include allergic reactions, autoimmune diseases, and organ transplant rejection.

When you consume a predominantly plant forward approach to your plate, your intake of carotenoids and flavonoids increases. Why is this important? Increasing your intake of foods that contain carotenoids and flavonoids boosts your immune health and T cell health, because these antioxidants have antiviral, antibacterial properties and work systemically to protect the immune system.

Power Up with Plants

Foods that are inherently high in antioxidants are anti-inflammatory and subsequently, immune boosting foods too. Foods that are high in these antioxidants are colorful - spanning the shades of the rainbow. Include more of these plant foods on your plate this season:

-   Blueberries

-   Broccoli

-   Beets

-   Celery

-   Citrus

-   Garlic

-   Kale

-   Mushrooms

-   Spinach

-   Sweet Potato

-   Spinach

No matter how you currently choose to feed yourself and your family, prioritizing nourishing and nutrient-dense foods will promote happier and healthier homes and well-beings. Focusing on foods, spices and herbs that are anti-inflammatory in nature and immune boosting in property, while simultaneously reducing stress, unhealthy behaviors and practices, and eliminating disease provoking foods, will reduce your risk of acquiring cold and flu viruses this season. Eating a plethora of plant foods will encourage physical strength, restful sleep, reduced anxiety and depression, healthy digestion, strong immune systems and ideal microbiomes. You don't have to sacrifice your health to enjoy yourself this holiday season.

written for Pure Health Living

It’s finally strawberry season! After a long winter, I spend the spring in anticipation of the first time I’ll sink my teeth into a perfectly red ripe strawberry from the farmer’s market.

Strawberries are best when they are in season during the summer; when they are freshly picked from the farm; and when they are local. The best place to find yourself a juicy ripe berry is at your local farmer’s market or directly from the strawberry pickin’ patch. You’ll notice that the difference between a fresh summer strawberry and one purchased from the grocery store in the fall and winter months, is that the inside is bright pungent red, rather than pale pink and white. These beautiful berries are packed with vitamins and nutrients, including vitamin C, manganese, fiber and folate. They are immune boosting, mood regulating, and a wonderful source of antioxidants. Strawberries are known for their beauty boosting benefits and for their ability to promote skin vitality, improve eyesight health, regulate blood sugar, lower blood pressure, alleviate allergy symptoms and treat arthritis symptoms. Go get yourself some strawberries this summer!

BUT FIRST, A WORD OF CAUTION.

When you are shopping for strawberries at your local farmer’s market, be sure to ask them if they use any pesticides or insecticides to grow their berries, and determine whether they are organic or use organic growing practices. Why?  Sadly, strawberries are ranked the number one “dirtiest” produce on the EWG dirty dozen list. This means that conventionally grown strawberries are the most pesticide laden produce that we can consume. The most recent EWG research reports that 7.8 different pesticides were found on conventionally grown strawberry samples and the dirtiest berries had up to 23 different pesticides. Yuck! These pesticides and chemicals have been linked to cancer, reproductive and developmental damage, hormone disruption and neurological problems. Think twice before buying conventional strawberries, and always buy these little goodies organic.

Once you are stocked up on organic strawberries, you might consider making some summer favorites, like strawberry rhubarb crisp or strawberry shortcake. Instead, try out these strawberry oat breakfast muffins! I made them last weekend for my family, and my husband and toddler gobbled them up.  They are a great sweet treat, on-the-go breakfast, or mid-morning snack. They are both vegan and gluten free. And they’re delicious.

And now, to make muffins.

INGREDIENTS:

1 cup oat flour

1/2 cup coconut flour 1/3 cup coconut sugar 1 tsp baking soda

1/2 tsp sea salt

1/4 cup rolled oats

2 bananas

1/4 coconut oil

1 tsp vanilla extract

1/4 cup maple syrup

1/2 cup almond milk

1/2 lemon squeezed

2 tbsp ground flax

6 tbsp filtered water

1/2 cup strawberries, chopped 1/4 cup walnuts, chopped

INSTRUCTIONS:

1. Preheat the oven to 375°F then lightly grease muffin tin with coconut oil or muffin wrappers.

2. In a bowl, combine the ground flax and water and set aside for about 10 minutes. In a separate small bowl, combine the almond milk and lemon and set aside for 10 minutes.

3. In a large bowl, combine the oat flour, coconut flour, coconut sugar, baking soda, salt and rolled oats. Whisk to combine.

4. In a blender, combine the bananas, coconut oil, vanilla, and maple syrup.

5. Pour the wet ingredients from the blender into the bowl with the dry. Add the flax egg and the almond milk mixture to the bowl. Stir everything together with a spatula until well combined.

6. Fold in the strawberries and walnuts. Transfer the batter to muffins tins and bake for 18-22 minutes. Let cool for 15 minutes and enjoy! Stores well in glass containers for 4 days.

written for Pure Healthy Living

This chili is loaded with super foods, including turmeric and combines sweet potatoes with black beans, which is nearly genius - full of great flavors and packed with vitamins and nutrients to keep us healthy during the cold winter months. Here’s what you’ll need:

@barbbiagioli

Ingredients:

1 Medium Large Sweet Potato, Peeled and Diced
1 Large Red Onion, Chopped
1 Celery Stick, Chopped
1 Purple Carrot, Chopped
5 Garlic Cloves, Diced
1 tablespoon Extra Virgin Olive Oil
4 tablespoons Chili Powder
2 tablespoons Garlic Powder
2 tablespoons Red Chili Pepper
1/2 teaspoon Ground Chipotle Pepper
1/2 teaspoon Ground Cumin
1/2 teaspoon Ground Cinnamon
1 teaspoon Ground Turmeric
1/2 teaspoon Sea Salt
3 cups Vegetable Stock
1 can Crushed Tomatoes
2 cups cooked Black Beans (rinse and soak)
1/2 cup cooked Quinoa
1 Avocado
1/2 cup Greek Yogurt

Instructions:

1.  Heat a large pot with olive oil over medium high heat.
2.  Add the onion, celery, carrots and garlic and cook for about 5 minutes, until the onion is softened.
3.  Add the sweet potato and cook for about 5 more minutes.
4.  Add the chili powder, garlic powder, red chili pepper, chipotle pepper, cumin, cinnamon, turmeric, and salt. Stir to combine.
5. Add the vegetable stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine.
6. Cover the pot and reduce the heat to maintain a gentle simmer.
7. Cook for 25-45 minutes until the sweet potatoes are soft and the entire mixture is slightly thick like a chili.
8. Remove the pot from heat and season with sea salt as needed.
9. Garnish with avocado, scallions, and Greek yogurt before serving.

Store the leftover chili in glass containers and enjoy as lunch or dinner throughout the week. Makes for even better leftovers once the flavors have had a chance to meld together.

Note:

*While the recipe suggests the use of canned tomatoes, I prefer to avoid canned tomatoes because of the BPA lining. I like to use fresh, high quality tomatoes - boil them and reduce them to a sauce with an immersion blender. If you are using canned tomatoes, make sure they are BPA free.

Our beloved spring has finally arrived! Spring is an opportunity to cleanse the mind and body from toxins, stress, and winter baggage. And with it, comes sunshine, greener pastures and garden blooms. This warmer weather season is known for being a time of renewal and rebirth – a time to detoxify and do a little spring cleaning. It also brings sneezing, sniffles, runny noses and watery eyes – those well-known symptoms of the spring and summer allergy season. If you suffer from seasonal allergies, then you know exactly what I’m talking about. 

With flowers in full bloom and the pollen forecast reaching new heights, you’re probably looking for a way to fight those springtime sniffles. Over the counter medications just can’t seem to get the job done and they come with a whole stash of undesirable side effects. Skip the sneezing and kick your allergies to the curb this season with antihistamine and anti-inflammatory foods. You can fight your allergies with an arsenal of these potent plant foods straight from your kitchen. 

1. Pineapples

Bromelain is an enzyme that is found in the core of pineapples and known for its ability to reduce inflammation, especially in the sinuses. Its anti-inflammatory properties are great for boosting the immune system and calming overactive airways. Add some pineapple to your morning smoothie or place atop your favorite acai bowl. 

 2. Berries + Broccoli

Quercetin is considered one of the most abundant antioxidants available to us through a variety of plant foods, helping to fight free radical damage, prevent inflammation and promote longevity. Known as a flavonoid that is found in high concentration in both berries and broccoli, quercetin is an anti-histamine hero. It’s anti-viral, anti-microbial, anti-inflammatory and anti-allergic agents are superb in their ability to manage a number of inflammatory health problems. Add kale, broccoli, and berries to your snack routine, burritos or buddha bowls.

3. Bell Peppers

Vitamin C boosts the immune system and lowers histamine levels. Known as a natural anti-histamine, it’s a powerful antioxidant and anti-inflammatory agent that treats and reduce allergy symptoms. Citrus fruits, kiwi, and red bell pepper are all rich in Vitamin C.  

4. Kimchi

Prioritize the quantity and quality of the probiotics you feed to your microbiome. Promoting that “good-for-the-gut” bacteria will improve the function of your immune system and reduce the response to allergens. Add in fermented foods like kimchi to boost the healthy bacteria in your gut while benefiting from the vitamins, fiber and antioxidants sourced from bok choy, cabbage, garlic and ginger included in each jar.

5. Collard Greens

Carotenoids include a powerhouse of protective antioxidants and anti-histamines. They fight inflammation and improve immune system activity. Carotenoid containing foods include carrots, tomatoes, pumpkin, squash, spinach, kale, sweet potato and collard greens. Try your hand at these fresh and filling collard green spring rolls.

Including a combination of bromelain, quercetin, vitamin C, carotenoids and probiotics in your daily diet is a powerhouse prescription for reducing your allergy symptoms and improving your health. Leading up to allergy season, increase your intake of these plant foods, decrease your consumption of inflammatory animal products, and consider how your lifestyle choices may be impacting your gut health and reactionary response to the spring season’s sunny skies and pollen powder.

You can use food to fight your allergies with a plant powered approach to your plate. By choosing whole foods and prioritizing high quality plant foods, you can support your body’s natural detoxification process, reduce inflammation and strengthen your immune system.

 To truly see the benefits in your health, start by rotating these allergy fighting foods before the season and reap the rewards of reduced symptoms for the season.

written for Pure Healthy Living

Misinformed dietary and lifestyle choices can play a major role in fertility health, contributing to infertility and conception difficulty. There are a variety of factors that contribute to our reproductive health, making it exponentially more difficult to know how to prepare your body and mind for pregnancy when the time is right. 

Whether you are considering pregnancy or actively trying to get pregnant, you can prepare your body for conception in the months leading up to pregnancy, by choosing nutrient dense whole foods. Proper nourishment prior to conception and pregnancy has a long-term effect on your health and that of your baby’s, ultimately impacting your child’s developmental health and susceptibility to disease; and influencing their appetite, intelligence, temperament and more. 

The research speaks for itself. Did you know that women who eat less fruit and more fast food take longer to get pregnant and are less likely to conceive? On the other hand, recent studies have shown that women who had the highest intake of plant foods via vegetables and healthy fats during the preconception period, were found to have a 66% lower risk of infertility related to ovulatory health.

In the Harvard Nurses Study, results revealed that women who consumed the most animal protein, had a 30% greater risk of ovulatory infertility, further increased to 40% when consuming red meat; even higher at 50% when consuming a single serving of poultry per day. Replacing animal-based protein with protein from plant foods may reduce the risk of infertility and promote a healthy pregnancy. 

The good news? With the proper health and nutrition tools, you can learn how to support the conception of a healthy baby. 

Making changes to your diet can increase your chances of a healthy egg, healthy sperm and healthy pregnancy. To ensure optimal nutritional wellness, pre-pregnancy and beyond, you can avoid harmful foods and practices, while also building healthy habits that promote health and well-being for you and baby. Give these tips a try to boost your fertile health:

ORGANIC FOODS

Women who eat high amounts of non-organic fruits and vegetables have a higher rate of infertility. Consuming pesticides and neurotoxins from conventional produce has a negative impact on our health. If you are currently consuming most or all of your produce, non-organic, start by exploring the Clean 15 and Dirty Dozen to make your transition reasonable and budget friendly. 

ANTI-INFLAMMATORY FOODS

Anti-inflammatory foods are wonderful for supporting a healthy immune system and promoting fertility health. Foods that are high in antioxidants also lower inflammation in the body and increase blood flow to the uterus, such as dark leafy greens, berries and broccoli. 

FOLATE RICH FOODS

Eating foods that are rich in folate prior to pregnancy is a priority, as they may prevent birth defects of the baby’s brain and spinal cord. Folate can be found in many plant foods including citrus fruits, beans and legumes, darky leafy greens and green vegetables. It is important to prioritize your consumption of these foods to protect your baby’s development.

HEALTHY FATS

Low fat diets can be detrimental to fertility. Healthy fats, like omega-3’s, help to regulate hormone levels, increase cervical mucus and promote ovulation. Avocados, walnuts, chia and flax seeds – these are the kinds of healthy fats that may boost the health of your egg, improve the bodies sensitivity to insulin, and combat inflammation. 

COMPLEX CARBOHYDRATES

 Choosing real whole grains and complex carbohydrates will improve your fertility. Do not shy away from real carbohydrates – there are “carbs” in fruits and vegetables, beans and legumes and grains – these are considered complex carbohydrates because of their fiber content. Fiber is crucial for fertility health because it flushes the body of excess estrogen and toxins, working as a broom to sweep the estrogen from the bowels and prevent it from accumulating in the body. Eating a variety of whole grains, vegetables, beans, legumes and fruits will regulate and stabilize blood sugar levels and keep you regular.

If you are planning for motherhood, diet and lifestyle changes can play a huge role in optimizing your fertility. Increased exposure to endocrine disruptors, inflammatory foods and stress have caused a decline in fertility health; but by increasing your intake of whole plant based foods, your body will use those nutrients to neutralize the effects of toxin overload and inflammation. 

Consuming a whole foods plant based diet full of organic vegetables, fruits, whole grains, legumes and beans, nuts and seeds will give you the high intake of fiber, phytochemicals and antioxidants to manage weight, improve health and boost fertility. Put more plants on your plate during preconception and reap the rewards of a healthy pregnancy.

I love tacos! Truthfully, my whole family loves tacos including my toddler. Super versatile and easy to throw together on a whim, plant-based tacos don’t have to be complicated or boring. With the right seasonings and textures, you can make some pretty amazing vegan tacos. 

I’ll be honest, at first, I was a bit apprehensive to put cauliflower in my tacos, let alone lentils. But the combination of the two textures, makes the perfect tiny tacos that please both plant and meat eaters, alike. 

For this recipe, I used corn tortillas. They are a bit heartier in texture, compared to flour tortillas. Unlike many flour tortillas that are full of artificial ingredients and inflammatory oils, the ingredients in the corn tortillas are simple – organic corn, lime and water. You can often find them refrigerated or in the freezer section at your grocery store, a health food store or the farmer’s market depending on where you live. 

Compared to your average taco, these plant-based tacos are full of health boosting properties, including a plethora of vitamins and minerals. The lentils are rich in iron and folate, and an excellent source of protein. They cook up in about 15 minutes and make great leftovers for salad or buddha bowls, and of course, more tacos. Consider soaking your lentils prior to cooking to help ease with digestion. The cauliflower is a cancer-fighting cruciferous vegetable known for its impressive health benefits. It is high in fiber, a great source of antioxidants, anti-inflammatory, and will give you a boost of vitamin C, vitamin K, and beta-carotene while supporting healthy digestion and detoxification. 

To top off the tacos, I love to use fermented foods, like turmeric sauerkraut or kimchi. They give it an added crunch and health boost, populating your gut with healthy bacteria. For added flavor, I use a turmeric garlic sour cream, made with coconut yogurt and spices. The addition of the turmeric makes these tacos you can truly feel good about. Turmeric is the active ingredients in curcumin – known for its anti-inflammatory and medicinal health benefits. It is also considered an adaptogen – that helps to counteract the effects of everyday stress on the body. 

All in all, these tacos are a game changer – both for your palate and your health. Whether you’re celebrating taco Tuesday, cinco de mayo or a good old-fashioned Friday, these tacos surely have a place on your plate. 

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@barbbiagioli

Makes: 8 Tacos
Prep Time: 10 Minutes
Cook Time: 30 Minutes

INGREDIENTS:

Roasted Cauliflower
1 large head cauliflower
1 tsp cumin
1 tsp chili powder
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika
1/2 tsp himalayan salt
1 tbsp olive oil

Lentils
1 1/2 cups french lentils, cooked
1/2 yellow onion
2 garlic cloves
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp himalayan salt
2 tbsp vegetable stock

Turmeric Garlic Sour Cream
1/2 cup coconut yogurt
1 garlic clove
1 lime, squeezed
1/2 tsp turmeric
1/2 tsp himalayan salt
fresh black pepper
1 tbsp water

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INSTRUCTIONS:

1. Preheat the oven to 450F. Chop the cauliflower into florets and toss with all the spices a drizzle of olive oil. Bake for 20-25 minutes until they crisp.

2. Meanwhile, prepare the lentil filling. Saute the chopped onion and garlic with a bit of vegetable stock. Once fragrant and browning, add the cooked lentils and spices. Cook until the lentils absorb the stock and flavors, about 10 - 15 minutes.  

3. Prepare the Turmeric Garlic sauce. Add all ingredients to a high speed blender and blend until smooth and creamy.  

4. Assemble the tacos - add the lentils, cauliflower and drizzle the turmeric sauce over top. 

5. Other fun toppings: cilantro, avocado, kimchi, sauerkraut, red onion, red cabbage. Enjoy!

written for Pure Healthy Living

What I Eat in a Day

As you’ve learned, real whole plant foods are crucial for postpartum health. Personally, I choose to eat a Whole Foods Plant Based diet that includes organic seasonal fruits and vegetables, beans, legumes, whole grains, nuts and seeds, and healthy fats, because that is what feels good for me and my body. I am currently eating us out of house and home, as I literally eat all day long. 

My body is still in recovery and milk-making mode. I don’t count calories. I just focus on eating what feels good for my body, my digestion and my appetite. Having a meal plan and a nutrition plan in place is absolutely crucial for me, because I need to have food prepared that I can easily snack on or whip up in little to no time. As I’m sure you do too! Here’s a little preview of what my day looks like:

BREAKFAST

Water

First thing I do when I wake up is drink 8oz of water. This helps to mobilize your metabolism and wake up your cells. Hydration is ultra important postpartum for healing, cell regeneration and milk supply production. 

Celery Juice

Before eating my regular breakfast, I drink about 16oz of celery juice every morning. This is something I started during pregnancy to reduce inflammation, stimulate my digestion and clear my gut. I’ve carried this ritual with me to postpartum and it’s given me so much energy in the morning. I’m not drinking coffee or caffeine in the early months post partum for a few reasons – it makes me feel totally insane and wired and when you need to sleep this can be a problem; it comes through my milk and keeps my baby awake, oh hell no; it stresses my adrenals and impacts my hormones which are already working very hard to readjust to post pregnancy levels. So, celery juice it is! Depending on the morning, I usually let this digest for about 15-30 minutes and then have my real breakfast.

Oatmeal 

I eat this every single morning. For me, it never gets old. It’s so warm and comforting especially during this rainy fall season. I cook organic rolled oats on top of the stove. Pour into a big bowl and top it with half a banana, ground flax seed, chia seeds and walnuts. Sometimes I add a bit of cinnamon. This is not a measly portion of oatmeal; I’m talking a big giant bowl. Again, listen to your body and determine what and how much feels right for you. Bonus – oats are a great source of fiber and also increase milk supply.

LUNCH

Superfood Smoothie

I try to make this smoothie daily and sip on it either before or after lunch. It helps keep me hydrated first and foremost, and it’s a great smoothie to aid in healing and recovery of the body post birth. It also makes a great post workout meal or snack, particularly once you get back into exercise and movement while you are still breastfeeding. It includes: banana, blueberries, spinach, spirulina, flax seed, chia seed, almond butter, nut milk and water, ice. Full of fiber, antioxidants and healthy healing fats.

Avocado Toast

I eat this while I am making salad (below). I prefer to sit and eat my meals in peace because it’s much better for your digestion, but I’m usually starving and being yelled at by my toddler for more food. She eats the same meals that we do, so that makes it easier. But she also has absolutely no patience when it comes to mealtime and likes to eat RIGHT NOW. I pop a piece of Rockhill Bakehouse 8 grain bread into the toaster. Once it’s toasty and warm, I top it with half a mashed avocado and sprinkle it with crushed red pepper, oregano and Himalayan sea salt. 

Big Green Salad

I like to use a medley of seasonal organic greens from the farmer’s market. Most days this includes kale, spinach, and arugula. I like to chop this up in the morning to save time later in the day. I throw in some leftover roasted sweet potatoes, chopped apple, pumpkin seeds, shallot and homemade olive oil/apple cider vinegar/dijon dressing. I’m typically sharing this with my two year old, so I like to make extra. 

DINNER

Buddha Bowl 

This includes roasted sweet potato with cinnamon, chili powder and turmeric, sautéed garlic kale, cooked quinoa, Mexican inspired black beans and a tahini-maple dressing. This meal is giving me life right now and I like to incorporate it in our weekly round-up twice. It’s my current favorite.

Kale + Lentil Soup

This is made with du poy lentils and red lentils, veggie broth, turmeric, kale, garlic, onion, carrot and celery. Comes together in about 30-45 minutes and is super delicious! Makes for great leftovers for later in the week when we’re too busy to cook. Other seasonal soups I like to include in our weekly repertoire are: Carrot Masala soup, Kale + White Bean soup, Butternut Squash soup, and Spiced Lentil Soup. Soups are a great way to nourish your body during the postpartum period – they are full of super healing vitamins, nutrients and minerals and they’re an easy meal to heat up quickly when your hands are tied the next day. 

Chickpea Burgers

These have been such a game changer for us. The recipe I use makes about 15-16 burgers and we use them as leftovers throughout the week.  They’re made with chickpeas, oats, zucchini, red onion, tahini, sriracha and seasonings. I bake them in the oven to make them nice and crispy and eat them over spinach salad or in between two slices of bread, or open faced on a single slice and top with avocado and spinach. 

Sweet Potato + Black Bean Chili

There are so many great variations of this chili. Mine includes a red pepper, onion, garlic, chili powder, chipotle powder, cumin, cinnamon, turmeric, sweet potato, black beans, vegetable stock and diced tomatoes. It’s perfect for the fall and winter as a cozy home-cooked meal that is warming and grounding for the body. Many of the foods and spices included in this chili are medicinal in property and are great for cell recovery and healing. They’re also great to include in your diet to help boost your immune system particularly while you are getting less than ideal sleep during cold and flu season.

SNACKS

Having healthy snack options in your pantry or fridge will make all the difference in those post-breakfast morning and late afternoon hours when you are starving and in need of something fast. Keep your fruit drawer stocked with seasonal fruits – like apples and pears. And keep your pantry loaded with snacks you can eat on-the-go from your hand, like nuts and seeds. Snacks I’m enjoying over the past couple of weeks:

Apple with Almond Butter

Coconut Yogurt with Fruit + GrandyOats Granola

Curry Cashews

Many of these recipes can be found in my Fall/Winter Plant Based Meal Guide. Don’t hesitate to reach out if you have any questions about meals during pregnancy and postpartum, as everyone has their own nutritional needs and there is no one-size-fits all approach. I’m happy to support you in both journeys.

And remember. Everyone’s postpartum journey looks different. No postpartum experience is the same. Don’t get caught up in comparing your healing to mine or anyone else’s you see on social media. We are all different, every pregnancy, birth and postpartum experience is unlike the last and we should honor our body’s unique recovery process while nourishing it as best we can. 

If you are preparing for postpartum, in the throws of it, or just looking for a stimulating read, get yourself a copy of Angela Garbes new book, Like A Mother: A Feminist Journey Through the Science and Culture of Pregnancy. It’s a refreshing read on the realities of pregnancy and the shit storm that is postpartum. You may even laugh!

In Health + Healing,

Barb

*written for Her Strength Studio