The holidays are behind us and we’re now in the heart of Winter, or “cold and flu season”. To ward off viruses and bacteria as well as to strengthen the respiratory system, learn about Garlic - January's herbal ally. Garlic - January's Herbal Ally Botanical Information Garlic (Allium sativum) is an edible bulb belonging to the amaryllis family. Originating from Central Asia, it is closely related to onions and leeks. Garlic is distinguished by its head composed of separate cl

Thanksgiving is coming next week!  Try a new soup or side-dish from the list below for your family and friends. These Thanksgiving side dishes are all gluten free, soy free, and dairy free.   7 Thanksgiving Side Dishes Roasted Butternut Squash Soup Butternut Squash & Apple Soup with Ginger Gluten-free Pumpkin Bread Roasted Butternut Squash with Ghee & Maple Syrup Roasted Sweet Potatoes in Coconut Oil Baked Acorn Squash with Cranberries Homemade Cranberry Sauce   Have a happy

For a nourishing meal to help combat the symptoms of a cold, flu, or allergies, there's nothing like good old-fashioned chicken soup. This soup has the added benefit of roasted green chili, which is a staple here in New Mexico. Green chili is hot, pungent and will help thin the mucus congestion. I like to make a big pot of this Chicken and Vegetable Soup with Roasted Green Chili and freeze any leftovers for when I’m sick and want something light and hot. Also, when I’m sick,

The combination of butternut squash, apples, and ginger makes this soup warming and gratifying. Butternut squash has been absorbing the sun's energy all summer long in the garden. This stored "sun" energy gives squashes a warm heartiness that can comfort you through cold, blustery days. Adding apples to this soup is an extra bonus, because cooked apples are warming and easy to digest. Lastly, the addition of ginger warms you up and helps relieve mucus congestion. So make

As the days get shorter and colder, and sometimes windy, stay inside and cozy up with a mug of Pumpkin Spice Latte.     Pumpkin Spice Latte Recipe Ingredients 1 cup milk or milk alternative such as almond milk 2 tablespoons pumpkin puree 1 teaspoon ghee (clarified butter) 1 teaspoon of Pumpkin Spice (or make your own with 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger, 1/4 teaspoon ground nutmeg and a pinch of ground cloves) 1 teaspoon vanilla extract Sweetener of your ch

Looking for an easy summertime appetizer or snack? Try this classic Italian appetizer made with fresh juicy melon (cantaloupe) and thinly sliced prosciutto with mint leaves.   Melon with Prosciutto and Mint History of Melon with Prosciutto This classic Italian appetizer is called “prosciutto e melone” and is a combination of salty cured ham with sweet, juicy melon. In ancient Rome, people combined cured meat with fruit for health reasons. A renowned Roman doctor, named Galen,

Sheet pan salmon with spring vegetables is a tasty spring meal. Salmon is rich in omega-3 fatty acids and the seasonal vegetables are a good source of fiber. The fish and vegetables are seasoned with Baharat, a savory and sweet Middle Eastern spice blend. Baharat means "spice" in Arabic, and it is one of many Eastern Mediterranean spice blends. If you can't find Baharat in your supermarket, it's easy to make. Sheet Pan Salmon with Spring Vegetables Recipe Ingredients 1 tables

Spinach with Chickpeas and Yogurt is a tasty spring-time dish or side dish - perfect for Easter or another spring holiday. Spinach with Chickpeas and Yogurt Recipe Ingredients: 1 large yellow onion, diced 1 clove garlic, minced 2 tablespoons olive oil 6 cups of fresh baby spinach (or use a 10-oz box of frozen spinach, thawed, and squeezed-dry) 1 3/4 cup of chickpeas or a 15-oz can chickpeas, drained 1 cup golden raisins 1/2 cup toasted pine nuts 1/2 teaspoon nutmeg Salt and p

Kale is a healthy and nutritious plant food. It’s low in calories but high in vitamins, so it’s among the most nutrient dense foods. A cup of kale contains Vitamins A, B6, C, and K, manganese, calcium, copper, potassium, magnesium and more. Kale with raisins and toasted pine nuts is my favorite kale recipe. Kale with Raisins and Pine Nuts Recipe Ingredients: 1/4 cup toasted pine nuts 2 cups water 3/4 pounds (6 cups) chopped kale 2 garlic cloves, minced 2 teaspoons extra-virgi

Sweet potatoes are considered a superfood.  They’re one of the most nutritious vegetables with lots of vitamins and minerals.  Sweet potatoes are loaded with antioxidants, which protect your body from free radicals, promoting gut health and brain health.  They’re high in fiber and complex carbs, so they may be an ideal food for those with blood sugar issues.  Sweet potatoes are rich in beta carotene, which is converted to vitamin A to support your immune system and eye health

This nutritious and hearty lentil soup is an excellent high-fiber lunch option. As a high-fiber food, lentils offer a feeling of gratification and fullness, helping you stay satiated all afternoon. Fiber also reduces your risk of heart disease, helps lower blood pressure, regulates blood sugar, and helps protect against colon cancer. So, prepare a batch of this soup for lunch. Hearty Lentil Soup Recipe Ingredients 1 cup green or brown lentils  1 tablespoon olive oil (or ga

If you love garlic, then you’ll love this garlic-infused olive oil recipe. It’s great for so many recipes, such as stir-fries, sautés, roasted vegetables, mixed into mashed potatoes, home-made hummus, and salads.  Actually, for any recipe that calls for oil, I use my garlic oil. For those that love garlic but can’t eat it because of digestive issues, such as colitis, Crohn’s disease, irritable bowel, SIBO etc., and must follow a Low-FODMAP diet (FODMAP stands for F ermentable

Have you ever had a bowl of oatmeal that looked like a gelatinous blob?  Well, there are a few simple tricks to making a rich, creamy bowl of oatmeal.      Creamy Oatmeal Tips You'll need to use steel cut oats or old-fashioned rolled oats; this doesn't work for instant oatmeal. If you're gluten-free, Bob's Red Mill food company offers gluten-free options. The amount of liquid is important.  You need three to four times the amount of liquid to dry oats; so, if you’re using a

On a chilly winter day, prepare a pot of this filling Tuscan White Bean Soup to keep cozy and warm. To make it vegetarian, simply leave out the sausage, or try my Mediterranean White Bean Soup recipe. Tuscan White Bean Soup Recipe Ingredients 1 tablespoon olive oil or garlic-infused olive oil 3 garlic cloves, minced (omit if using garlic-infused olive oil) 1/2 large onion, diced 4 medium carrots, peeled and sliced 2 celery stalks, diced   1 pound ground Italian sausage 2 te

If life has been hectic lately with all the holiday celebrations, why not relax one afternoon and cozy up with a mug of Peppermint Hot Chocolate?  Peppermint is refreshing and stimulating to the nervous system, so it’s a great pick-me-up.  It also encourages healthy digestion; and if you've been over-indulging, it's a carminative, so it can help with gas and bloating.      Peppermint Hot Chocolate Recipe Ingredients 2 tablespoons dried peppermint leaf 2 cups milk or milk alte

This creamy, coconut curry is gluten-free and vegetarian, so it's great for a meatless Monday. Or if you've been eating too much heavy, difficult-to-digest foods lately, this will give your digestive system a little break. The ingredients in this dish are very nutritious and wholesome. Chickpeas are high in fiber, and as a bean, help to reduce cholesterol, as studies have shown. Chickpeas also contain a higher amount of the amino acid, tryptophan, than other legumes, which me

“Sunshine in a bowl” – that’s what I think of when having butternut squash soup.  It’s the perfect fall/winter soup.  Roasting the squash, however, kicks it up a notch, because roasting gives the soup an earthy, caramelized sweet flavor.  Butternut squash is hearty and grounding.  It’s high in beta-carotene and alpha carotene, which your body converts to vitamin A; and vitamin A is important for the immune system, which may need a little boost right now.  The spices of cinnam

Pumpkin Bread was one of my favorite autumn foods growing up, which I still make in the fall, but now it's gluten-free. Gluten-free Pumpkin Bread Recipe Ingredients 1 can pumpkin or 15 oz. fresh pureed pumpkin 3 cups sugar 4 eggs 1 cup good quality vegetable oil or walnut oil 2/3 cups water 2 tsps. baking soda 1 1/2 tsp. salt 1 tsp. each of cinnamon, nutmeg and cloves 3 1/3 cups gluten-free flour, such as Bob's Red Mill 1-to-1 Gluten-free Flour 1 cup chopped walnuts 1 cu

I was making a recipe that called for poultry seasoning, when I realized I didn’t have any, so, I decided to make my own homemade poultry seasoning. This recipe is quick and easy, and you probably have all these herbs and spices in your pantry.   Homemade Poultry Seasoning Recipe Ingredients 4 teaspoons dried sage 3 teaspoons dried thyme 2 teaspoons dried marjoram 2 teaspoons dried oregano 1 1/2 teaspoons dried rosemary 1/4 teaspoon nutmeg (it seems strange to add nutmeg to

There’s nothing like hot soup on a cold winter day.  This Mediterranean White Bean Soup is loaded with vegetables and white beans, so it’s hearty and healthy.  Cannellini beans are fat free and a great source of fiber, iron, folate, and magnesium.  If you use vegetable broth rather than chicken broth, then you'll have a nice meatless dish. Mediterranean White Bean Soup Recipe Ingredients: 1 ½ tablespoon olive oil ½ large onion, diced 2 cloves garlic 1 cup carrots, diced 1 cup