Whole Health Wellness Blog | Acupuncture, Chiropractic, Massage, Nutrition | Denver, Colorado

Eating healthy should never be about deprivation or “dieting.”  By beginning at a young age, you can teach your children how to love nutritious, healthy food that will provide them with the nutrient-dense food they need.
 
Some Easy Tips:
 
-Involve your kids in the cooking process
-Allow them choices– but healthy choices.  By no means should your kid [...]

 
You will need:
·         1/2 cup sweet potato, boiled, peeled and diced into small cubes
·         1/2 cup tender greens, chopped and wilted
·         1 tsp extra-virgin olive oil
·         1 tsp lemon juice
·         1/4 tsp cumin, dry-roasted and ground coarsely
·         1 large pinch fresh ground black pepper
·         Rock salt to taste
·         [...]

Ingredients
2 pounds kale (preferably Russian Red), stems and center ribs discarded and leaves coarsely torn
1 tablespoon minced garlic
5 tablespoons olive oil
1/2 cup dried goji berries (2 ounces)
 
Preparation
 
Cook kale in a 6-quart pot of boiling salted water (1 1/2 tablespoons salt for 4 quarts water), uncovered, until almost tender, 5 to 7 [...]

¼ cup plain yogurt
½ teaspoon turmeric
½ teaspoon ground ginger
½ teaspoon ground coriander
½ teaspoon coarse salt
¼ teaspoon ground black pepper
¼ teaspoon cayenne pepper
4 skinless salmon fillets (each 6 ounces and about 1 inch thick)
 

Heat broiler.  In a small bowl, combine yogurt, ginger, turmeric, coriander, salt, black pepper, and cayenne pepper.
Lightly coat a broiler pan or rimmed [...]

 
1 lb asparagus spears, trimmed
Juice and zest of 1 lemon
¼ cup flaxseed oil
¼ cup Bragg’s apple cider vinegar
1 garlic clove, minced
1 Tablespoon of each, chopped chives, chopped fresh dill, and chopped fresh parsley
Blanch asparagus spears in a large pot of boiling water for 5 minutes or until tender but not mushy.  Plunge spears in ice [...]

1 small onion, chopped
½ red pepper, chopped
½ yellow pepper, chopped
¼ cup Vegetable broth
2 cups cooked cauliflower, diced
¼ teaspoon dried dill
½ teaspoon garlic, minced
 
In a skillet, sauté onion and green pepper in broth for about 5 minutes over medium heat.  Add cauliflower and toss until heated through.  Add dill and garlic.  Transfer to a food processor [...]

1 ½ pounds sweet potatoes, cleaned and left a bit damp
½ cup plus 3 Tablespoons plain kefir
1/3 vanilla bean, split lengthwise and seeds scraped
1 teaspoon unsalted butter, at room temperature (you could also use coconut butter)
1 teaspoon grated lemon zest (optional)
Kosher salt
White pepper in a mill
 
Preheat the oven to 350 degrees F.  Put the potatoes [...]

 
 
3 cups fresh cranberries (1 standard 12-ounce package)
1 1/2 cups boiling water
3/8 cup agave nectar
 
Wash and pick over the cranberries. Discard stems and soft berries.
Place the cranberries in a saucepan.
Cover with boiling water and turn the stove on to high heat.
When the water begins to boil, continue to boil for a few [...]