Ingredients:

• 1 cup frozen blueberries
• Handful of hawthorn berries, briefly heated in a splash of water or honey
• 1 tbsp. chia seeds
• Roughly 1 tbsp. water

 
Directions:

1. Pit the hawthorn berries with your fingers. Throw away the pits (or, use them to grow your own hawthorn trees!) and reserve the hawthorn fruit pieces.
2. Mix all of your ingredients together. Let it sit for 5 minutes to thicken. Enjoy!

 
Store in the refrigerator and use within one week. 

Ingredients:
 

• 1 part Rooibos
• 1 part Cacao nibs
• 2 parts Hibiscus (substitute Cardamom pods if you don’t like slight tart flavor in your tea. Yum!)
• 3 parts Linden leaf and flower (substitute passionflower if you prefer)
• 3 parts Hawthorn berries
• Water

 
Tools needed:

1. Pot
2. Mesh strainer/colander

 
Directions:

1. Mix ingredients together in a bowl.
2. Add  1 tsp. - 1 tbsp. of total herb per cup of water in a pot. Bring to a boil.
3. Turn heat down to simmer, stir, and cover with a lid for 10-20 minutes.
4. Strain and enjoy!

 
Feel free to drink chilled, and use within 2 days.

​These yummy recipes are perfect for the cold days and nights ahead.  And since they are all crockpot recipes, they are “fix it and forget it.”  Just throw it together and refrigerate it the night before, then start it before you leave the house in the morning.  You’ll come home to a hot, filling soup to warm you up – body and soul!

By Chelsea’s Messy Apron:  http://www.chelseasmessyapron.com/crockpot-green-chicken-chile-enchilada-soup-video/
​
An easy dump soup with lots of spices and diced fire roasted green chiles to keep you warm this winter!

​In the fall, pumpkins are everywhere.  They are fun to decorate and even more fun to eat. Elizabeth Parker, PhD, RD, ​registered dietitian, nutrition expert and researcher at the Center for Integrative Medicine, told me:

• One cup of pumpkin has about 80 kcals and is a great source of potassium, fiber and Vitamin A. 
• Canned pumpkin can be used in baked goods as a substitute of oil and eggs.   
• ¼ cup of pumpkin can be substituted per egg, and equal amounts of pumpkin can be substituted for oil (ie 1 cup pumpkin if you need 1 cup oil).
• You can add it to some of your favorite foods to boost the nutrient value, and often even the pickiest of eaters won’t know the difference!  (pancakes, cookies, brownies, breads, oatmeal, curries, soups etc)

Here are some creative recipes that use pumpkin as a main ingredient.  From pumpkin spice lattes and pancakes to ravioli, soup and curry to energy bites and bread, I pulled together a variety of recipes that cover every meal.  Enjoy and let me know what you think!

​Ayurveda, which literally means knowledge of life, is the ancient medical system of India.  Ayurveda states that we are made up of the same substance as that of the universe – we are an integral part of it and therefore should follow the natural laws of the universe.  The major elements or mahabhutas of Space, Air, Fire, Water, and Earth which make up our world are also part of us.  From these arise the doshas – Vata, Pitta and Kapha which are responsible for maintaining proper function and balance of body and mind.  Vata consists of Air and Space and is responsible for bodily functions that involvement movement such as circulation, heartbeat, respiration, elimination.  It has the qualities of cold, dry, mobile, subtle, rough, and light.   Pitta consists of Fire and Water and is responsible for digestion, metabolism and energy production.  It has the qualities of hot, sharp, sour, pungent, liquid, flowing and oily.   Kapha consists of Water and Earth and is responsible for physical structure and fluid balance.  It has the qualities of oily, heavy, cool, slow, dull, sticky and stable.  

​On a hot summer day, there’s not much better than a tall glass of lemonade to make you feel like a kid again.  But sometimes you may want something that is a little more crunchy or a little more creamy or a little more adulty.  You might want something with less sugar and more protein.  If that is the case, you have come to the right place!  Here are five of my favorite recipes for lemony treats.  As with any treat, please enjoy in moderation.

​I know – mornings are hard.  For many of us, we need our coffee and often don’t have time for anything else.  Between packing lunches, showers, getting kids fed, dressed and off to school and yourself off to work, where is there time to make a healthy breakfast, let alone EAT one?  We researched delicious recipes in search of wonderful ways to start your morning that you can make ahead of time.  These are some of my personal favorite:

​The majority of Americans do not eat enough vegetables. Substituting veggies, such as zucchini, for pasta is a way to increase your total vegetable servings and to add fiber to your diet.
 
Serving size:  1 for an entrée or 2-3 for a side dish