Recipes

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…

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…

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…

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…

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…

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…

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…

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…

Many patients that are just starting off on a low histamine diet often ask, “What can I have for breakfast?” This chia seed pudding is a great option for not only breakfast but as an afternoon snack as well. Chia seeds are considered a superfood and rightfully so. They are a great source of anti-inflammatory…

As we begin the transition to spring here in the Berkshires, it’s the perfect time to explore foods that are coming into season. Local, seasonal food is often more nutrient-dense, better for the planet, and for your local economy. This month, we want to highlight in-season chives!   Chive and Bacon Muffins  Servings: 6 muffins  …