Starting with fresh ingredients and keeping them raw helps to give you the most enzymes, vitamins, and minerals needed for good health. This recipe is rich in protein and Omega-3 fatty acids. Salmon is also rich in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system. This recipe really packs a powerful punch!

Check out this delicious and nutritious recipe for Egg and Vegetable Protein Muffins! Perfect for meal prepping and a quick breakfast on-the-go. With sautéed onions, kale, mushrooms, and garlic mixed with eggs, these muffins are packed with protein and veggies. Make a batch today and store in the fridge or freezer for easy, healthy meals all week long!

Spring is the perfect time to explore new methods of cooking familiar favorites. Have you tried using a sous vide cooking method before? Sous vide is French for “under vacuum,” also known as low-temperature, long-time (LTLT) cooking. Food is placed in a plastic pouch or a glass jar and cooked in a water bath for longer than usual cooking times (usually one to seven hours, and up to 72 or more hours in some cases) at a precisely regulated temperature. The intent is to cook the item evenly, ensuring that the inside is properly cooked without overcooking the outside, and to retain moisture.

Ashwagandha (Withania somnifera) is the star of the show in this evening elixir that helps to balance stress levels and nurture a good night’s sleep. The traditional use of this rasayanic (rejuvenative) herb in Ayurvedic medicine is for rebuilding strength after a long illness—especially for children and elders. The scientific name somnifera references its use as a sleep aid and its common name roughly translates as “strength of a horse,” both of which infer the plant’s traditional and contemporary uses. Please enjoy this recipe that has been adapted from my mentor Dr. Aviva Romm’s own recipe.

I have found over the years that the process and recipe in which someone makes a perfect smoothie to their liking is VERY personal. Some like it thick, some thin. Some sweet, some more bitter. Some people prefer no fruit, where others must have a banana as the base for all their flavorful concoctions. Some enjoy garnishes on top like hemp seeds or cocoa nibs where others just want to dive right in. Understanding this, feel confident in changing these recipes to your liking. Tinker and adjust on the fly with what you have in your pantry and keep tasting until you have found your own perfect smoothie!

I would imagine that most of you are familiar with using bone broth in soups and stews, but have you ever thought to use it as a base for your hot chocolate? Well, our resident chef, Michael, surprised us with this incredibly delicious beverage recently, and it did not disappoint!

If I had not already done so, now is the time of year that I prepare one of my favorite herbal medicines to keep on hand. As everyone knows, having young children at home is like having a petri dish waiting to go rogue! As children grow and develop their immune systems, they often get bombarded with different viruses. And then, often, they share those germs with the rest of their family back home. Sharing is caring, after all!

The humble cauliflower, a staple in the Quercus winter garden, has earned its rightful place in the low carb world. Often used as a substitute for flour or grains in recipes, it is found in pizza crust, gnocchi, as the base of buddha bowls, and so much more. But let’s also honor this cruciferous vegetable for the powerhouse nutrient that it is.

The recipe below is a rough guideline for how you can execute a tasty bone broth in your own kitchen, but by no means is it gospel. I do not know what size pot you own. I do not know what types of bones you may or may not be able to purchase or have leftover from last week's Sunday roast. Maybe you don’t have bay leaves, or maybe you dislike garlic.

Loaded with antioxidants and vitamins, spinach is a leafy green many of us are already familiar with. Incorporating spinach into your daily routine can have tremendous health benefits. However, there are so many different varieties of spinach out there that it can be fun to switch up your nutrient arsenal.

The tomato is the one fruit that I do not eat in its raw form until the heat of the summer sun has formally drenched by body from head to toe. Having spent every summer of my life in Italy, the humble tomato took on a flavor that was unrecognizable at any other time of year.

There is nothing more comforting than a hot bowl of soup, even more so when that soup is made with a fragrant rich broth. The ubiquitous chicken noodle soup, in all its manifestations, is at the core of any mother or grandmother’s winter arsenal as a healing and soothing tonic for the sick child. Today, I am sharing a traditional way to make your own foundational chicken broth.

Aromatic bitters have existed for centuries, having made their way into today’s popular cocktails thanks to their incredible digestive benefits. The bitter taste of the herbs best known for these benefits, creates a cascade of digestive events starting with increased salivation in the mouth. From there, stomach acid is amplified, bile is produced, and subsequently released and numerous enzymes are activated to help break down the fats, proteins and carbohydrates of the imminent meal.

Often times one finds a recipe that is simply perfection, no edits or changes needed. This is the case with Dr Aviva Romm’s Sleep Easy Tea. While this tea is anything but complex, it is its pure simplicity that makes it a daily go to of mine.

Rich with antiviral, antibacterial, and anti-inflammatory properties, Fire Cider is a traditional home remedy that combines herbs and spices with vinegar and honey to create a warming and immune boosting elixir.

As the end of summer comes into sight, here is a sweet treat that makes use of the remaining blueberries of the season. Using a high quality maple syrup will not only delicately sweeten the bars, but also supply a few extra nutrients not found in regular sugar. Kuzu (or kudzu) root is typically used in Japanese Macrobiotic cooking as an alternative to cornstarch or arrowroot powder. Praised for its medicinal benefits for the digestive system, I use it in this recipe also for its superior thickening properties.

Herbal lore has it that during an outbreak of the plague in France, a large number of grave robberies took place. At a time where the infection was rapidly spreading, people were baffled that others were stealing from the graves of those who died from the plague, without contacting the deadly disease themselves. As such, the robberies continued successfully throughout the epidemic.

Spring is one of my favorite seasons, as the warm rays of the sun break through the leftover winter blues. The days begin gradually getting longer and flowers and trees bloom into an explosion of color. This explosion however also brings with it a cloud of pollen and irritants that make this season, oftentimes, unbearable for people. That is why I suggest to clients to begin preparing in advance for allergy season and hopefully mitigate the worst symptoms with the use of a few gentle herbs.

Elderberry is the one herb that you fill find most consistently used in my home throughout the fall and winter months. The berry has a long-standing tradition of being used for upper respiratory infections and studies suggest it has important immunomodulating constituents that may be effective against various viruses. Hence its consistent place in my home as a delicious syrup or even gummies when I am so inclined!