Recipes

By Dr. Adrienne Wilen 26 Mar, 2024
Usually when people track their macronutrients, they focus on fats, carbohydrates, and protein, but another macro that factors into a healthy diet is fiber. Fiber plays a major role in digestive health. It fuels the intestinal cells, helps digestion keep moving to prevent diarrhea and constipation, feeds the microbiome of the gut, and also helps with excretion. Soluble fiber, the type that turns to a gel when mixed with water, can bind cholesterol, hormones, and toxins in the intestines and keeps them moving through the tract until they are excreted in the stool. Soluble fiber dissolves in water to form a gel which slows digestion leading to more stable blood sugar. This type of fiber also binds unwanted fats and cholesterol to help move them through until excretion. Additionally, your gut bacteria use soluble fiber as a food source in the large intestine. Insoluble fiber draws water into your digestive tract and adds bulk to stool, allowing it to pass more easily through the intestine, helping to prevent constipation. The national fiber recommendation for men is 30g and for women is 25g. Most people think salad is enough fiber, but did you know 1 cup of shredded lettuce only has 1/2 gram of fiber? On the other hand, 1 cup of broccoli has 5g of fiber, and 1 cup of beans has an amazing 30g of fiber! If you are aiming for 30g per day and eat three meals per day, a good rule of thumb would be 10g per meal. Whole foods are full of naturally occurring fiber, which is basically just structures that are resistant to our digestive enzymes. The term ‘whole foods’ applies to fruits, vegetables, legumes, whole grains with minimal processing, and animal products with minimal processing. Whole grains, beans, fruits, and vegetables are all close to the state they were harvested in, which means they still contain all of the vitamins, minerals, fiber, and essential nutrients our bodies can utilize. Prebiotics are compounds that, when fermented in the gut, produce specific changes in bacterial composition or activity, and support the growth of our normal commensal bacteria. These compounds are mostly carbohydrates that we cannot digest due to a lack of the proper enzymes, aka fiber! In general, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are all good sources of prebiotic fibers. One of my favorite recipes that helps fulfill the daily recommended fiber goal is the following skillet. This dish is a savory blend of white beans, garlic, sun dried tomatoes, and kale, sautéed in avocado oil. One serving has 16.5g of fiber, 21g of protein, and tastes delicious! Adrienne Wilen is a Naturopathic Physician practicing at Federal Way Naturopathy and the creator of Biomi, a 10-week program helping people resolve common digestive complaints. Learn more at MyBiomi.com.
By Jackie Rhoades 26 Mar, 2024
Using native plant seed balls is a great way to reseed the landscape while teaching kids the importance of native plants and the environment! A seed ball is a marble sized ball made of clay, earth and seeds which is used to replant areas where the natural flora has been destroyed. Some say it originated in Japan while others claim Greece, but the important thing is that the native plant seed ball has now been used around the world to reseed land that has been abused by man or neglected by Mother Nature herself. Before the development of the native plant seed ball, reseeding some natural areas was difficult. The traditional method of broadcasting seed comes with several major drawbacks. The seed is sown on top of the soil where it may be baked dry by the sun, blown away by the wind, washed away by heavy rains, or nibbled away by birds or other small wildlife. Very little is left to germinate and grow. Making seed balls addresses all of these problems. These clay balls protect the seed from the heat of the sun. They’re heavy enough to be unaffected by the wind or heavy rains and the hard clay casing deters animal nibblers as well. In dry areas, the shape of the ball actually gives enough shade to conserve moisture. The seeds begin to germinate and the ball breaks apart. The small pile of crumbles provides the start for the root system, but is still heavy enough to anchor the emerging seeds to the ground.
26 Mar, 2024
As Marlene's Market & Deli celebrates 48 years in business, we're excited to share a special recipe in honor of the occasion! Carrot cake holds a special place in our hearts as it was one of Marlene's personal favorites. We're thrilled to present a delightful twist on this indulgence, soft carrot cake cookies with decadent cream cheese frosting. Enjoy the comforting flavors of carrot cake in a convenient cookie form. And remember, Marlene would encourage you to use organic ingredients whenever possible!
27 Feb, 2024
As winter loosens its grip and nature begins to emerge in vibrant greens, a natural desire for renewal awakens within us. This seasonal shift is an opportune moment to initiate a gentle "cleanse," not in the restrictive, fad-diet sense, but as a holistic approach to supporting our body's natural detoxification and renewal processes. It's important to understand that our bodies are remarkably adept at detoxifying themselves. Organs like the liver, kidneys, lungs, and skin work tirelessly to eliminate waste and toxins. However, modern life, with its environmental pollutants, processed foods, and chronic stress, can overload this system. The goal, then, isn't to force an artificial cleanse, but to optimize the body's inherent detox pathways. A spring cleanse aims to provide additional support for optimal functioning.
24 Feb, 2024
HOW WE STARTED MaryRuth Ghiyam, the mom of 4 young children and the driving force behind MaryRuth’s, was moved by the tragic and unexpected passing of her brother and father, and her mother’s diagnosis of two benign brain tumors. She was inspired by these experiences to learn how people could use nutrition to live longer, healthier lives. While working 1-on-1 as a nutritional consultant, she noticed a gap in the supplement industry, prompting her to formulate a wholesome multivitamin with gluten free, vegan and non-GMO ingredients – safe for the entire family to take. Through MaryRuth’s global product line of delicious and efficacious vitamins and supplements for all life stages, she empowers people worldwide to take control of their health and move forward every day. OUR MISSION We are a woman-owned, Certified B-Corp company on a mission to help people live healthier lives. We strive to support others in their health and wellness goals!
24 Feb, 2024
This fresh take on pesto powers up the nutritive value with kale, pumpkin seeds, and walnuts! Proteins like tofu, chicken and white fish pair deliciously with the pesto's bright flavors to make a light, but super nutrient-dense meal!
By NOW Foods 26 Jan, 2024
These lotion bars are deeply hydrating and long-lasting body moisturizers! Made with simple all-natural ingredients, you can have them ready to use or wrap for gifting in no time. A cheerful, citrusy essential oil combination gives these bars a mood-boosting burst of sunshine that we can all appreciate this time of year. They’re a perfect homemade gift for any occasion!
26 Jan, 2024
A zesty concoction known for its punchy flavor, fire cider is a potent infusion of immune-boosting herbs, spices, and apple cider vinegar. It's a wellness warrior's secret weapon, renowned for its ability to invigorate the senses and support overall health. Packed with powerhouse ingredients like ginger, turmeric, horseradish, and more, fire cider not only adds a fiery kick to dishes but also delivers a burst of antioxidants and anti-inflammatory properties. Ignite your taste buds and infuse your meals with a fiery dose of wellness!
26 Jan, 2024
It’s vegan, gluten free, low sugar and bursting with protein! A very satisfying way to start your day, elevate your afternoon, or stand in as a guilt-free dessert. There are endless combinations and creative variations possible, just start with the first 5 ingredients as your basic recipe. If you’re looking for a way to boost your protein intake and indulge your sweet tooth, you can’t go wrong with a mug cake!
More Posts
Share by: