Recipes
Dive into expert articles, insightful blogs, and patient stories to empower your health journey.
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Food Is Medicine: A Free Blood Sugar Balancing Recipe Collection from The UltraWellness Center
If you’ve been feeling more tired than you should, reaching for something sweet after every meal, or hitting a wall at 3pm no matter how much sleep you got — blood sugar imbalance may be playing a bigger role than you realize. It doesn’t take a diabetes diagnosis for blood sugar to affect how you…
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Arugula Salad with Roasted Delicata, Pomegranate, and Pecans
Written by Eileen Boté, RD, LDN, IFNCP This arugula salad is a celebration of fall flavors, pairing peppery greens with caramelized roasted delicata squash, bursts of jewel-toned pomegranate, and buttery toasted pecans. Its colors are stunning on the plate—vibrant greens, golden arcs of squash, and bright ruby seeds, all accented with warm, earthy nuts. Packed…
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Infant Feeding – Approaches to Introducing Solid Foods
As a new parent, introducing your baby to solid food can feel scary. The second you nail down your bottle or breastfeeding schedule, things change again. In my first year of parenthood, I learned that the only certainty in raising small humans is rapid change – this is joyful but also overwhelming. In this blog,…
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Wild Greens Pesto
We love all things pesto for its vibrant green hues and the freshness it adds to our favorite summer dishes– grilled veggies, big salads, and even wood-fired pizzas! In this easy and satisfying recipe from nutritionist Carly Leusner, she has swapped the basil you find in most pesto sauce with wild summer greens to up…
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Breakfast Prep Frittata
Yields 5 servings Ingredients: 12 whole pastured eggs 1 bunch of scallions, diced 2 cups broccoli florets, chopped 1 red bell pepper, diced 3 cloves garlic, minced or crushed 3-4oz goat or sheep cheese, diced or shredded (optional) 1 tbsp finely shredded Pecorino Romano (optional) Sea salt and pepper to taste Avocado oil spray …
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Super Moist Pumpkin Bread (Keto, Gluten Free)
This yummy in your tummy pumpkin bread is delicious and full of vitamins and antioxidants to help support your brain, heart, and gut health! Eggs are a great source of protein, and they are full of vitamins A & E and selenium. Pumpkin adds great flavor and contains beta-carotene which helps with inflammation and boosts…
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Mocktails: Summer Edition
Mocktail recipes are a fantastic option for those looking to cut down or eliminate alcohol from their diet while still enjoying a delicious, refreshing treat. With the right ingredients, and when had alongside a balanced meal with fat and protein, you can create flavorful and satisfying mocktails that won’t spike your blood sugar. These beverages…
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Power Protein Smoothie
Protein smoothies are a great way to support muscle protein synthesis after a workout and can also be an easy way to consume a balanced meal at any time of day! Feel free to vary the ingredients to your taste preferences, food sensitivities and intolerances. Please note that the amounts used are estimates and will…
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Sesame Chicken, Edamame, & Cabbage Stir Fry
Tired of the same old oatmeal or smoothie? A quick vegetable stir fry with a blend of plant and animal proteins can be a convenient way to get a couple servings of color into your morning alongside satisfying fats and proteins. Eating well to balance hormones and build muscle can be simple. This stir fry…
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Immune Supporting Ginger-Miso Soup
With the cold months now upon us, it’s time to bring out the stock pot and commence the season of soups! Soups are a great option when meal prepping for the week and freeze well for later use. This is a simple soup recipe inspired by immune supportive, anti-inflammatory ingredients like turmeric, ginger, garlic, and…
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Mason Jar Salad
When it comes to supporting hormone balance, especially during perimenopause, the foods we eat can make a big difference. Think of the cruciferous vegetables like watercress, broccoli, brussels sprouts, arugula, etc. These support detoxification and may help promote healthy estrogen levels in the body. Also, eating a balance of high-quality protein, anti-inflammatory fat, and high…
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Low Histamine Chicken Salad for Allergy Season
This twist on a curry chicken salad includes ingredients that support the immune system including turmeric, a potent anti-inflammatory spice. This recipe also includes foods high in flavonoid compounds luteolin (celery, lettuce, apple), quercetin (onions, shallots, cilantro) and rutin (red grapes, apple peel) which have been found to counter inflammation and have anti-allergy and anti-microbial…
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Detox Breakfast Bowl
Flaxseed is high soluble fiber which can help manage blood sugar and promote a healthy and robust microbiome, it is also considered a phytoestrogen (plant-based estrogen source). Flaxseed contains lignans and omega-3 fatty acids. Lignans are antioxidants with weak estrogen-emulating characteristics and have some anti-cancer effects. Flaxseed also appears to have anti-estrogen properties and has…
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Sweet Potato and Cauliflower Mash
This low glycemic version of mashed potatoes uses sweet potatoes along with cinnamon and nutmeg to help regulate blood sugars. Sweet potatoes contain potassium to lower blood pressure and beta carotene which supports immune function along with healthy skin and eyes. Cauliflower contains sulfur which increases glutathione levels to support detoxification. I hope you enjoy…
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Gut Healing Apple Crisp
As we move through the transition of seasons, many people are excited to cook their favorite fall recipes. One of the most popular fall foods are APPLES! They are a great source of dietary fiber, antioxidants, and pectin (a prebiotic that may support the healing of intestinal permeability/leaky gut). Also, getting a variety of apples…
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PUMFU Scramble (Egg Free, Soy Free)
PUMFU is a soy free alternative that can be used as a tofu replacement. It is made from pumpkin seeds which are rich in healthy fats, zinc, magnesium, iron, manganese, copper, potassium, and phosphorus. It is also a great protein source for those not eating animal products. Adding a variety of vegetables increases the antioxidant…
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Anti-Inflammatory Salmon Caesar (AIP/Paleo/Elimination Diet Approved)
Ingredients For Marinade: ¼ cup coconut milk (full fat) ¾ tsp turmeric 1 tbsp grated ginger 3 cloves garlic, minced 1 tbsp lemon juice 3 tbsp avocado oil 2 tsp maple syrup (optional) 1lb large thickly cut filet of wild salmon For Salad: 1lb bag of romaine lettuce (cut into pieces) Other veggies of choice or toppings…
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Wild Salmon Patties with Aioli Sauce
This month, we’re all about sustainable seafood! To go along with our “Should I Eat Fish?” blog, we asked our Senior Dietitian Lisa Dreher to put together a recipe for you. Here is a different and tasty way to get more omega-3 rich seafood into your diet. Yields 10 patties Ingredients: 1-pound fresh wild sustainable…