Recipes
Dive into expert articles, insightful blogs, and patient stories to empower your health journey.
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Low Histamine Chia Seed Pudding
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…
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Chive and Bacon Muffins
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 …
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Grain Free Chocolate Donuts with Strawberry Icing
Looking for a sweet treat this Valentine’s Day? Try this recipe by nutritionist Sarah Canfield. Servings: Makes 6 donuts Serving size: 1 donut INGREDIENTS For the Donut Batter: 2 large eggs ⅓ cup almond flour 1 tsp organic monk fruit sweetener (optional) ¼ cup ghee ⅓ cup nut butter (macadamia, almond, etc.) 1 teaspoon vanilla extract ⅓ cup + 1 tablespoon unsweetened cocoa…
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Detox Soup
With the start of the New Year, many people are considering a detox diet. Instead of trying to do a water fast or juicing (see our recent blog called Detox with Food by my fellow nutritionist as to why this is not recommended), here is a soup that can support detoxification during these cold winter…
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Five Fish Salad
When we think of the holidays, many of us think of the traditions we hold near and dear to our hearts. Many of these traditions often center around food and for me, I spend every Christmas Eve with my Italian side of the family, doing as many Italians do on this day, eating fish! I always loved our main course of Zuppa Di Pesce but…
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Rainbow Grain-Free Stuffing
Thanksgiving is around the corner. Rainbow Grain-Free Stuffing is a great dish to have on your table this year. (serves 6) Ingredients: 5 cups colorful root vegetables, chopped (parsnips, turnips, celeriac, carrots, beets, etc.) 2 cups chopped shitake and oyster mushrooms (or mushrooms of choice) 1 cup finely chopped nuts (pecans, walnuts, etc.) 1 shallot, minced 2…
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Pumpkin Spice Latte
When we think of fall flavors, pumpkin always comes to mind. Pumpkin is full of fiber, vitamin C, beta-carotene, and potassium, but don’t forget about all the health benefits of the anti-inflammatory spices that make up pumpkin spice! These include cinnamon, ginger, nutmeg, clove, and allspice. Cinnamon, clove, and nutmeg can all help regulate blood…
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Fall Favorites- Cinnamon Water
It’s officially fall and that means a whole lot of quintessential fall spices, my favorite being cinnamon! If you’re looking for a sweet, naturally sugar-free beverage loaded with health benefits, try cinnamon water! Boil 4 cups of water, pour into a mason jar, and add 4-6 cinnamon sticks (more for a sweeter flavor). Let sit,…
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Gut Healing Sweet Potato Soup
Fall is here and our team loves soup season! Sarah Canfield, a Nutritionist here at The UltraWellness Center, shares her recipe for Gut Healing Sweet Potato Soup. Sweet potatoes are rich in antioxidants and a great source of fiber, vitamins, and minerals. Ingredients 5 cups peeled and cubed sweet potatoes 1/2 tbsp grass fed ghee 1 tbsp minced garlic (optional for low-fodmap)…
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Gut-Healing Coconut Yogurt Parfaits
Many of the patients I see at The UltraWellness Center suffer from some degree of microbiome imbalance. Repopulating the gut flora while trying to keep inflammation low by removing food sensitivities such as dairy can be challenging. This recipe is a great addition if you are looking to add probiotic rich foods, prebiotic antioxidant rich…
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Cream of Asparagus Soup
Soups are great to make year-round. Enjoy this easy Cream of Asparagus Soup recipe shared by nutritionist Lisa Dreher. Asparagus is an excellent source of antioxidants, rich in minerals and vitamins A, C, E and K, and is low in calories. Yields: Varies Prep Time: 15 minutes Ingredients: 2 tablespoons oil (Avocado oil or coconut…
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Gluten and Dairy-Free Recipes Even an Italian Can Love
I work with many people who have to follow a gluten-free diet, often due to non-celiac gluten sensitivity. Many of the same people wind up having to follow a dairy-free diet as well due to an intolerance, allergy, or preference. As one of the nutritionists at the UltraWellness Center and someone who follows a gluten-free…
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UWC Recipe Round Up: Soup’s On!
As we move through the middle of winter here in the Berkshires, we are all searching for a way to warm up! This time of year is not easy; many people suffer from low mood, fatigue, and even cravings for sugar and unhealthy carbohydrates. These cravings are no doubt due, at least in part, to…
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Thanksgiving Recipe Roundup
Thanksgiving is almost here, can you believe it? With it comes the coziness of fall, delicious seasonal foods, and the opportunity to enjoy more time with friends and family. It’s also the perfect time to focus on gratitude, to realize how many good things and people we have in our lives and express our appreciation…
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Halloween Recipe Roundup
Halloween is almost here! That means lots of refined sugar, artificial flavors, and all sorts of other not-so-good-for-you ingredients will be everywhere you turn. But don’t despair! Enjoying an occasional treat can be part of a healthy eating plan, especially when it’s made from wholesome ingredients. In this Halloween Recipe Roundup we’re going to be…
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Baked Apples with Cashew Nut Cream
This delicious dessert serves 8. Ingredients: 2 cups filtered water or unsweetened apple juice 4 apples, sliced in half, cored Nut Cream ingredients: 1 cup cashews 1 teaspoon vanilla Maple syrup to taste Water for thickening Directions: Preheat oven to 350°F. Add the water or apple juice to a large baking dish and…
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Turbo Charge Your Energy
Tired of feeling worn out and fatigued? Wishing you had more enthusiasm to do the things you love to do, such as embarking on a new exercise routine or learning something new, but just can’t muster the energy? Energy for concentration and physical stamina comes from our cells, specifically, from mitochondria. Mitochondria are the cell’s…
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Thyroid Nourishing Recipes
As a follow-up to my previous blog on thyroid health, I wanted to highlight a few recipes from the Essential Thyroid Cookbook, written by dietitian, Lisa Markley and Functional Medicine Certified Health Coach, Jill Grunewald. This book provides a more detailed explanation of how nutrition impacts the thyroid gland, ways to set up your kitchen…