Do you have a food sensitivity?

Are you suffering from unexplained bloating, fatigue, brain fog, joint pain or rashes? Maybe you don’t even remember anymore what it feels like to not have these symptoms because they are so persistent. It could be that what you are eating on a daily basis is causing your symptoms and identifying and eliminating these foods from your diet could improve your health.

Unlike food allergy symptoms which are often severe and come on quickly (hives, swelling of the lips or throat), food sensitivity symptoms can come on hours or even days after eating a particular food! That makes it hard to track which foods are causing which symptoms, instead of asking yourself when you get a migraine “what did I just eat?” you might need to ask yourself “what did I eat two days ago?”. That’s where Food Sensitivity Testing comes in, getting tested is the best way to gain insight into whether or not your diet could be causing your symptoms.

So how does Food Sensitivity Testing work?

Food sensitivity testing looks for Immunoglobulin G or IgG antibodies in the blood. Elevated levels of IgG indicate that you are having a mild immune reaction to certain foods. IgG antibodies only become abundant in your blood if it is encountering the food irritant. This means that if you have been avoiding a certain food for a long time (6 months or more) a Food Sensitivity Test wouldn’t be a good indicator that you have a sensitivity to that food.

Symptoms of food sensitivities:

• Bloating

• Brain Fog

• Abdominal pain

• Diarrhea or constipation

• Headaches

• Fatigue

• Dry skin

• Joint pain

• Depression or anxiety

• Weight gain

• Skin rash or eczema

• Gas

• Migraine

If you want to know more about if Food Sensitivity Testing is right for you, sign up HERE for a consultation so we can discuss getting tested.

The Beautiful Benefits of Cranberry Concentrate

I love natural remedies because I am all about disease prevention. One of the natural remedies is cranberry concentrate for detox. Cranberry concentrate is an anti-bacterial agent that not only prevents bacterial growth but can also help eliminate toxins from your body.

Cranberry concentrate for detox protects your body from different diseases while also stimulating weight loss. It is recommended to complete 2-3 detox programs over the course of one year in order to enhance your whole body’s functioning. Due to the accumulation of toxins in our body, the colon often gets blocked. A healthy colon is considered the key to better health, and cranberry concentrate for detox can help clean out all the junk from your colon.

Detox nutrition is essential for helping your body remove high levels of harmful toxins. Bacterial overgrowth can disturb your body’s natural cleansing process; cranberry concentrate kills the bacteria and promotes your natural cleansing method. The manganese, potassium, vitamin A, anti-oxidants and vitamin C in cranberries also help in cleaning your kidneys. 

Are you suffering with?

·      Fatigue

·      Foods allergies or intolerances

·      Skin problems

·      Weight gain or inability to gain weight

·      IBS, constipation, or irregular bowel movements

·      Hampered immunity

·      Headaches or other pains

·      Hormonal imbalances

·      Depression, anxiety, or constant mood swings

·      Trouble sleeping

·      Low sex drive

·      Sugar cravings

If you suffer from any of the above, this is a great time to hit your body’s reset button by detoxing. Even if you aren’t experiencing any symptoms, it is recommended that everyone detox seasonally to give the body’s detox organs a break.

By following my deprivation-free  program, Eat to Nourish Winter Detox, you will release the toxins that have found their way into your organs, fatty tissues, and blood.  

Regularly Detoxing allows you to:

1.    Alkalize the body naturally

2.    Reduce sugar intake and eliminate cravings


3.    Improve the function of the detox organs and boost cellular health

Cranberry Concentrate Recipe

To prepare the cranberry concentrate for your cleanse, blend together 3 tablespoons of cranberry concentrate and a full glass of water. It is recommended that you drink at least 1 glass of cranberry concentrate every day for better health.

Drinking cranberry concentrate for detoxification can provide your body with a wealth of benefits that can lead you toward a healthier life and away from all these new ailments. Your body’s digestive system is sensitive to your environment, but it is also the key to good health.

For more information on my program, click here!

Kick'n Your Day Into Gear: 3 Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats essential for health all the way to the cellular level.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.

Are you allergic to eggs or avoid them all together? Don't worry, I have ya covered. Continue reading.... 

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Is your GI tract sensitive to nuts and seeds? Don't worry, I have you covered too! Keep reading... 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? And honestly, for my breakfast routine, breakfast isn't breakfast without veggies! 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day, even breakfast. So if you don't already, you should definitely start now! 

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! (Breakfast salads are one of my all-time favs) You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet
Serves 1

1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

Everything You Think You Know About Healthy Eating is Sabotaging your Fat Loss and Energy Goals

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this does affect your weight and energy level, it's certainly not the “holy grail” of health. 

Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. 

When the intense focus on how much we ate didn't work in the long-run it wasn’t really a surprise. We kinda knew that already, didn't we?

You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat. 

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

• A colorful array of fruits and veggies at every meal and snack.  You need the fiber, antioxidants, vitamins, and minerals.
• Enough protein.  Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
• Healthy fats and oils (never “hydrogenated” ones).  There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don't need to overdo it here.  Just make sure you're getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let's first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite.  Notice and appreciate the smell, taste and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This will also help you avoid stuffing yourself because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don't forget about drinking your food. 

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness. 

Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack.  And don't gulp it down too fast.

If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary:
Consider not only how much you eat but also what and how you eat it.

Chia Peach Green Smoothie
Serves 1

handful spinach
1 tablespoon chia seeds
1 banana
1 chopped peach
1 cup unsweetened almond milk

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).
Wait a couple of minutes for the chia seeds to start soaking up the almond milk.
Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they  contain all of the essential amino acids from protein.

Creamy Asparagus Soup for the Soul

Asparagus Love

Asparagus has to be my all-time favorite vegetables. In the spring, the tender shoots bolt up from the earth bringing with them a life force full of vital nutrients to cleanse your mind, body and spirit! Asparagus are considered toxin scrubbers as they contain the phytochemicals, lutein and chlorophyll, known to get deep into the liver, spleen, pancreas and kidneys to scrub out toxins and cleanse the organs. What's more, their complex and rich source of B vitamins, fiber and other phytochemicals protect against stress, nourish the adrenals, and support a healthy gut microbiome. When you include asparagus in your diet also take in the positive energetics. This tender spring green brings the confidence to rise up and "claim your space in the world".  

This weekend, boogie down to your local farmer's market and grab yourself a bundle to shred into salad, toss with some olive oil and salt over low a saute, or whip up a batch of the delish soup below! 

 

Creamy Asparagus Soup
 

Ingredients:
2 tbl pastured butter
2 tbl olive oil
1 yellow onion, chopped
½ tsp salt, divided
½ tsp curry powder
¼ tsp ground ginger
zest and juice of 1 lemon, divided
2 cups peeled red potatoes chopped into 1 in pieces*
3 cups chicken bone broth
1 cup full-fat coconut milk
2 cups trimmed asparagus cut into ½ in pieces
freshly ground pepper
¼ cup crème fraiche or plain yoghurt
¼ cup finely chopped fresh chives

Directions:
Over medium heat, melt the butter and olive oil. Add onion and ¼ tsp salt and sauté, stirring often, until golden brown – about 5 mintues. Stir in curry powder, ginger, lemon zest and potatoes, stir together and cook for another 5 minutes to allow the flavors to blend. Stir in bone broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender – about 15 minutes.

Once vegetables are tender, using an immersion blender or regular blender, puree until smooth. Be careful, this soup is hot! If using a blender, go slow and work in batches. Season with the remaining ¼ tsp salt and pepper, or to taste.

Lastly, in a small bowl, whisk the crème fraiche or yoghurt with lemon juice and chopped chives. Serve soup in bowls with crème mixture drizzled over the top!

Serves 6

*You can substitute red potatoes with parsnips chopped into 1 in pieces.

Chicken Coconut Lime Soup

Tis the season for amazing soups and I want to share with you one of my all time favorites!  This is my Christmas Eve open house soup that I serve to friends and family who swing by for a little Christmas cheer. It is rich, creamy, full of flavor and packed with nourishing fats, proteins and antioxidants to keep you healthy on cold winter nights.  To top it off, it is  pretty simple and quick to prepare! Enjoy!

Chicken Coconut Lime Soup

Ingredients 

1 tbs avocado oil (this is what I use)
1 whole chicken, pastured
3 cups onions, coarsely chopped
1 1/2 cups red peppers, diced
2 tbs garlic, finely chopped
3 tbs fresh ginger, finely chopped
1/4 tsp chili flakes, or to taste
4 cups sweet potato, peeled and diced
1 tsp salt, or to taste
4-6 cups water/bone broth
1 can full fat coconut milk (this is what I use)
1/2 cup fresh cilantro, coarsely chopped
1 cup frozen peas
Zest and juice or 2 juicy limes
2/3 cup cooked quinoa (*optional)

Directions

• Break down chicken into breasts, legs, and wings. Pop neck and back in your freezer bone yard for a future batch of bone broth. (*Learn how to break down a chicken HERE)
• In a large pot, heat oil over medium heat, add chicken parts and cook until well browned on both sides, about 15 minutes. Remove and set aside; the chicken does not need to be cooked through at this point.
• To the same pot add onions; red pepper, garlic, ginger and chili flakes; sauté over medium heat until onions are translucent, about five minutes.
• To the pot add the browned chicken, sweet potato, salt and water. Bring to the boil, then lower heat, cover and simmer until potatoes are tender and chicken is cooked through.
• Remove chicken and let cool enough to handle. While chicken is cooling, add coconut milk. Once chicken is cool enough to handle, Coarsely chop or shred chicken and add to pot along with cilantro, peas, zest and juice. Serve.

Serves 8-10

Nutritional Love 101
Lime are a powerhouse of flavor and pack a nutritional punch to boot. They are rich in a compound called limonin, a potent anti-carcingen and anti-oxidant that prevent cancer cells from proliferating. Always add lime zest and juice at the end of cooking to get the best flavor and to take full advantage of the nutritional benefits. 
 

Chia - Spiced Acorn Squash Porridge

During the Fall and Winter months, our immune systems can take a hit. The lack of sunshine (aka vitamin D), the colder weather, spending more time indoors, stress of the schedule changes and the impending holidays, all and more can wreak havoc on your immune system and leave you susceptible for cold and flu bugs to have a hay day. Butternut, acorn, delicata, hubbard, turban, pumpkin, and kabocha squash (to name a few) are loaded with immune boosting antioxidants and are touted as being the greatest source of certain carotenoids than any other food. 

There are many ways to prepare winter squash. I want to share one of my favorite Fall Detox breakfast recipes that has been a smashing hit amongst many in my groups AND their families! (yup, the kids like this one too) 

This warm and aromatic porridge will help to replenish your immune system and start your day off right! 

Bon Apetite! 

Chai Spiced Acorn Squash Porridge

1 medium acorn squash
1/2 can coconut milk (full fat)
1 Tbsp. hemp hearts
1/4 cup unsweetened flakes coconut
2 tsp. cinnamon
1⁄2 tsp. nutmeg
1⁄2 tsp. cardamom
1 diced apple Raw honey

Pre-heat oven to 350 degrees. Cut acorn squash in half. Fill a roasting pan with 1 inch of water, and place squash flesh-side down. Roast 45 minutes to an hour, or until very soft. Scrape out seeds and discard. Spoon out squash into blender. Add coconut milk, coconut flakes, chia, and spices. Blend until hot or return or pour into saucepan to warm. Top with diced apple. Sweeten with raw honey. 

*You can batch cook the acorn squash the night before or during your prep day so it is ready to go when you wake up. 

Happy Belly Citrus Gummy Bears

Hello, my name is Krista and I am a gummy candy addict.

Even though I have been in recovery for many years, I still daydream about gummy worms, sour patch kids, gummy watermelon, gummy root beer mugs, gummy apple and peach rings…. You name it; I was a fiend for it.

Come on! You know exactly what I am talking about! They were a candy staple in my youth and probably in yours too.  In every job I had from a teenager, we had a large bag of gummy bears or gummy worms stashed somewhere. They were awesome at the movies and fabulous for long drives. And… they were “FAT FREE” so they were totally fine, right??

WRONG!!

We know now that SUGAR is what makes us FAT! Yes, those fat-free gummies keep the scale, hmmm… what would the Jefferson’s say? Oh yeah… Move’n on up!!

Here is the thing, for more reasons than that. I had to quit.

Give them up for good.

You see, those delicious, texture satisfying, chewy little gems are far from good for you. In fact, they are down right bad for you. And for me, well, there was really no such thing as moderation when it came to gummies (not that I advocate for these even on occasion..)

So, I did it … I gave them up!

See ya later worms, bears, cabbage patch kids, and everything else they gummy-fy. It’s been real!

Then one day I learned how to make gummies myself, in my own kitchen, in less than an hour!

HALLELUJAH!!

Even better, these gummy bears are made with grass fed gelatin. This gelatin is not only a great source of protein broken down in its simplest form, but it is extremely healing for the gut and strengthens hair and nails! WIN! WIN! WIN!!

My discovery of homemade gummies happened a few years ago. I made them a lot right at first, then on occasion. In fact, I didn’t even have a mold back them, I just used a cake pan and cookie cutters. So if you don’t have a mold, don’t worry about it! Bust out the cake pan or other baking dish and you are set!

It wasn’t until recently that I picked it up again.  You see, many of my clients have impaired gastrointestinal function.  Gas, bloating, cramping, diarrhea, constipation, insomnia, anxiety, depression, irritability, low/no libido, fatigue… the list goes on. And yes, all of those can have links directly to the gut.

Anyway, I will typically prescribe gelatin-rich bone broth to help support, restore, heal and seal the intestinal lining. Here’s the deal, most of the folks I work with aren’t ready to jam down to the local butcher to pick up 5 pounds of marrowbones and chicken feet to make their own bone broth. I get it, it takes a little while to used to making broth, and we usually always get there, but in the meantime.... I had to get creative!

HAPPY BELLY GUMMIES!!!!

These gummies are a great place to start! Especially if you have kiddos!

They are fun to make, healing for the gut, skin, joints and muscles and delicious to eat!

Whip up a batch and let me know what you think!

xo

Happy Belly Citrus Gummy Bears

Suggested equipment
Gummy bear molds
Food syringe

Ingredients
1 Orange, juiced
1-2 Lemons, juiced (enough to make 1 cup of juice when added to the orange juice)
1-2 tsp. Raw honey (*optional)
2 heaping tablespoons gelatin (Here is the brand I use)

Directions
Strain the lemon juice and orange juice through a sieve and pour into a small saucepan. Heat the juice over medium heat until hot but NOT boiling. Stir in honey until melted and dissolved. Add gelatin one tablespoon at a time, stirring vigorously to dissolve before adding the next.

Place your molds on a baking sheet to avoid spillage. Using a dropper, or syringe, carefully pipe the juice into your gummy bear mold.

Place in the fridge from 25-30 minutes or the freezer for 10 minutes.
Enjoy!

Dry Skin Brushing to Improve Lymphatic Circulation

The skin. The skin is largest organ in the human body.

Did you know that the skin releases over a third of toxins in the body!

Dry skin brushing is an effective daily practice to help the body detox and remove these harmful toxins, not to mention it opens and unclogs our pores.

When we dry skin brush, we are massaging and ciruculating our lymphatic system to help cleanse itself.  We pull waste/toxins from tissues in the body and bring it to the liver to detoxifiy.  At the same time, removing any lingering toxins from soap, environmental factors, lotions, deodorant, and other things to help improve skin health.

The GREAT thing is that skin brushing should only take about 5 minutes per day! It is easy to fit into a busy lifestyle and has fantastic benefits! Some of the benefits include:

-       Exfoliation

-       Lymphatic system stimulation

-       Reduce or eliminate cellulite

-       Unclog pores

Here are ten simple steps and tips for you to follow to help you get started with dry skin brushing:

1.     Get a long-handled, non-synthetic bristle brush.
2.     Remove your clothes and stand in the bathtub or on a tiled surface. You will want to do this because you are scraping off dead skin, so you don’t want that to get on        your carpet or your rugs.
3.     All of your brushing motions should be heart-centered, meaning you will want to have all the motions be moving towards your heart.
4.     Start at your feet and use long flowing motions, again, towards your heart.
5.     You will want to brush several times in the same area, overlapping your strokes as you continue.
6.     For sensitive skin areas, you will want to go easy. Your skin in those areas should become less sensitive with time.
7.     Once you have your whole body brushed, hop into the tub or shower. I find that the benefits of an Epsom salt bath are heightened after dry brushing.
8.     Alternating cold and hot temperatures help bring the blood back to the top of the skin.
9.     Continue this practice daily, but for best results, consider dry brushing twice a day; once in the morning and once before bed. 
10. Remember to clean your brush at least once per week.

Do you want to learn more about detoxifying your body with whole foods?

My New Year’s Detox program is now open! Grab your spot in this season’s group to reboot, rebalance and revitalize in the New Year. It all begins on JANUARY 7TH! 

Have you ever thought about working with a Nutritionist? Do you struggle with digestive gas and bloating, autoimmune conditions, chronic fatigue, cancer support and/or prevention, and food allergies or intolerances? Do you want to learn more about how foods can decrease inflammation and help you feel a million times better? 

Schedule your FREE 30-min nutrition consultation today and see how I can help! 

*Most insurance accepted. (Current patients of Flourish Natural Medicine only. Learn more about Flourish Natural Medicine.)

Red, Tart, and Tasty: Cranberry Love

You know it is the holiday season when you see those bright red, tart little gems in the produce section of the grocery store. Cranberries not only brighten up any holiday dinner table, but they are also a dynamite source of antioxidants that fight free radicals in the body and protect against disease.

While cranberries, a close cousin to the beloved blueberry, are a great source of vitamin C and fiber, they have also caught the attention of nutrition researchers for their abundance of health promoting phytonutrients. Cranberries contain phenolic acids, proanthocyanidins, anthocyanins, flavonoids, and triterpenoids; all of which have direct anti-inflammatory, antioxidant and anti-cancer properties.

Studies have shown cranberries to have anti-cancer benefits especially for breast, lung, colon, esophageal and prostate cancer. Proanthocyanadins from cranberry extract showed to inhibit cancer properties and induce cancer cell death in esophageal adenocarcinoma. Additionally, cranberry showed to have synergistic properties with some chemotherapy medications, increasing the cytotoxic effects and maximizing treatments.

Side-effect management.

Acute inflammation of the bladder is a common side effect for prostate cancer patients undergoing radiation therapy. Even though it is well known that cranberry has been successfully used to prevent and treat bladder infections, cranberry has also shown to protect against damage to the bladder during radiation treatments.

All and all, the amazing health benefits of cranberry shouldn’t be too much of a surprise. Since the phytonutrients in cranberries have such powerful anti-oxidant and anti-inflammatory properties, they work directly on the two of the KEY RISK FACTORS decreasing the likelihood of cancer. This is great news this time of year when cranberries are at the peak of freshness!

What about cranberry juice?

Cranberry juice is typically loaded with sugar to decrease the trademark tart taste and make it more palatable. The processing (removing the phytonutrient rich skins and fiber) and the sugar renders the nutrient content slim to none. It is always best to buy fresh and prepare at home to maximize the health benefits.

What is on your holiday table?

I love cranberry sauce! Below is a one of my ALL TIME FAVORITE cranberry sauce recipes from Miss Tam over at Nom Nom Paleo. It is a Cran- Cherry sauce that gains its sweetness from cherries, apple and honey (should you even need to use any – its THAT good). I highly suggest you give it a try and let me know what you think!

Food is medicine!

 

CRAN-CHERRY SAUCE

By Michelle Tam, Nom Nom Paleo

Serves 6-8  

Ingredients:

6 ounces fresh or frozen cranberries

6 ounces frozen sweet cherries (*protects against colorectal cancer and leukemia)

¾ cup apple juice (be sure to grab one that doesn’t have any added sugar)

½ tsp minced ginger (*ginger protects against colorectal and ovarian cancer)

pinch of salt

1-2 tbl honey (optional)

Directions:

Place cranberries and cherries in a saucepan. Pour in the apple juice, minced ginger, and salt. Bring to a boil over high heat; then reduce to a simmer. Cook the sauce for 8-10 minutes or until its thickened and the fruit has broken down. Taste for sweetness and add honey if needed. Cool to room temperature and serve with your holiday dinner.

*This can be made up to 5 days in advance. Keep in a tightly sealed container in the fridge.

For detailed, step-by-step directions, please head over to Nom Nom Paleo and take a look.

*Resources