Articles & Recipes
Wellness Resources
Tomatoes
Tomatoes are in the nightshade family and contain many varieties such as cherry, Roma, green, yellow, heirloom and beefsteak. They are categorized as a fruit, not a vegetable, but have a slightly sweet and acidic taste. In mid-Missouri, tomatoes should be planted from...
Mediterranean Quinoa Stuffed Tomatoes
Total cooking time: 30 min. Serves: 8 Ingredients ½ cup dry quinoa 1 cup water ⅓ cup finely diced yellow pepper ⅓ cup finely diced english cucumber ⅓ cup finely diced kalamata olives ¼ cup crumbled feta cheese 2 green onions, sliced 1 tsp minced fresh mint 1 tsp...
Mushroom and Leek Barley Risotto
4 Servings. Option to make vegetarian with substitution of vegetable broth. Ingredients 2 tbs organic cold-pressed olive oil 3 large leeks, chopped 8 oz crimini, white button, or portabella mushrooms, sliced 1 cup uncooked pearl barley 1 tsp Himalayan salt 1/4 tsp...
PREbiotics
PREbiotics are a type of insoluble fiber that travels through the gut without being completely broken down. Prebiotics are fermented in the colon by microflora (bacteria and microorganisms that live in the digestive tract) and are used for food for PRObiotics (“good”...
Oven Braised Artichokes
Serves 4 Cook time: 40 minutes Ingredients ¼ cup cold pressed extra virgin olive oil ¼ cup freshly squeezed lemon juice Zest from one lemon ¼ cup filtered water, organic vegetable broth, or bone broth A few sprigs of fresh thyme 2 bay leaves 3 minced garlic cloves...
Artichokes
Artichokes are from the Mediterranean. Common varieties are globe (ranging from medium, tennis ball size, to large) and the baby artichoke (same as the globe, but picked closer to the ground and smaller). The “heart” of the artichoke is the tender bud of the flower...
Grilled Herbed Eggplant
Serves as a side dish for 4. Ingredients 2 Medium globe eggplants ⅓ cup of Organic, Cold-Pressed Olive oil ¼ cup Sweet onion, minced ¼ cup Italian parsley, minced 2 Cloves of garlic, minced Freshly cracked black pepper, to taste Himalayan salt Instructions Slice...
Eggplant
Eggplant is part of the nightshade family, and is grown in Missouri late June through mid-October. It has many varieties such as: graffiti, Italian, fairy tale, Chinese, Thai, white, Indian, and little green. Their flesh is spongy with a thick skin. Brain cell...
Tabbouleh
4 servings. Cooking time: 30 minutes. Ingredients ¼ cup fine bulgur wheat 1 garlic clove, minced Juice of 2 large lemons 3 cups chopped fresh Italian flat leaf parsley (from 3 large bunches) ¼ cup chopped fresh mint ½ pound ripe tomatoes, very finely chopped 1 bunch...
Parsley
Green, leafy herb originating from the Mediterranean. Two types: Curly and Italian Flat Leaf (more fragrant) parsley. Rich source of antioxidants: helps to prevent cell aging and damage. Contains vitamin C: improves immune function and reduces risk for colon cancer,...
Vitamin K
Fat soluble vitamin Three types: K1- from plants, like green leafy vegetables K2- made from K1 and K3 in the body, or from bacteria living in the gut. K3- a very small amount of vitamin K found in food. Aids in blood clotting K1 and K2 (in unison with vitamin D,...
Golden Milk
*Makes 2 Cups Ingredients 2 cups of milk of choice (preferably organic and unsweetened coconut or almond milk, but whole organic cow’s milk may be used) 1 tsp dried turmeric OR ½ inch fresh turmeric peeled and very thinly sliced 1 tsp dried ginger OR ½ inch fresh...