When we think of summer vibes, tropical vacations, and beaches, one of the first fruits that pop up in our mind is the crowned queen herself, the pineapple!
Pineapple is more than just a refreshing snack or dessert. It is a great source of many nutrients such as Vitamin C and B, and minerals like manganese. This fruit is available all year round so whatever season you are in, you can always enjoy this vibrant juicy fruit.
Here are some health benefits of pineapple:
Charged with Vitamin C
A powerful antioxidant that amplifies the immune system, encourages healing and growth and is a vehicle for faster absorption of iron in our body.
Supports Digestion
Pineapple contains an enzyme called bromelain which can help reduce inflammation and supports the healing of wounds and burns. Moreover, this enzyme is linked to supporting digestion and minimizing the effects of diarrhea.
Fortifies Bones
Average consumption of pineapple can help strengthen your bones and prevent osteoporosis. This is because, along with calcium and other trace minerals, this fruit is rich in manganese which improves mineral and bone density.
Energy Booster
Feeling down lately? Get your natural energy booster from this manganese-rich fruit! Manganese is a cofactor in energy production, reproduction, and the regulation of brain activity.
Pineapple Curry
Ingredients:
1 Can Organic Pineapple Chunks 20 Ounces
1 Cup Almond or coconut Milk
½ Cup Pineapple Juice reserved from can
1 onion diced
2 Cloves Garlic minced
2 Tablespoons Olive Oil
2 Tablespoons Curry Powder
1 Tablespoon all-purpose flour or your favorite gluten-free flour
2 Teaspoons ground Cumin
1 Teaspoon Turmeric
1 Teaspoon Black Pepper
1 Teaspoon Paprika
Salt to taste
Direction:
Heat olive oil in a pan over medium heat.
Sauté the onion, garlic, and pineapple until the onions are translucent, about 3–5 minutes.
Add spices to the pan and continue to cook and stir for a minute or two.
Slowly add the milk and juice while stirring. Let the mixture simmer until it starts to thicken, about 10 minutes. Salt to taste.
Happy Spring Everyone and welcome to pollen season. If you live in the South like I do, then you’ve most likely woken up with the “yellow snow” as we like to call it down here – all of those lovelies blooming flowers that create a yellow blanket over EVERYTHING! Not only is it tough to keep your car clean right now, but this is the time of year where my patients’ allergies start acting up.
This post is dedicated to giving you all of the goods on the recommendations and exact protocols I have used for over 20 years for allergy support in my office for my patients. Many times my patients are able to swap out their over the counter medications for these natural alternatives. My hope is that if I can provide you any relief now or throughout the year then I’ve done my job!
So without further ado, let’s jump to my recommendations –
Feed Your Body – what you eat definitely plays a role in how your immune system functions – the biggest culprits that will knock your immune system down the fastest are sugar, alcohol, and the chemicals in processed foods. Instead opt to eat more veggies, fruits high in Vitamin C, quality proteins and stay hydrated.
Clean your Air – As deemed appropriate and possible, environmental changes may be advisable to minimize ongoing allergen exposures. Relatively straightforward changes include using a high efficiency particulate air (HEPA) air filters, house plants, and essential oils in the home. HEPA filters work to decrease the amount of allergens floating around your home by trapping airborne irritants such as pollen, dust, and pet dander. House plants can assist with air filtration – here’s a link to an entire blog post I wrote dedicated to that topic.
Rinse that Nose: A number of studies have indicated that saline nasal irrigation such as a netti pot can be useful in individuals with hay fever (acute rhinitis). A 2012 study looked at 10 research papers on the topic of saline nasal irrigation and found that saline nasal irrigation produced a “27.66% improvement in nasal symptoms, a 62.1% reduction in medicine consumption, a 31.19% acceleration of mucociliary clearance time, and a 27.88% improvement in quality of life”. Another over the counter option is a nasal wash kit – this one has been my favorite to use.
Supplement your System – There are a number of key nutrients needed to keep the immune system strong and assist with allergy symptoms during pollen season. I have created overall protocols that will support the system as well as protocols for those pesky allergy symptoms. You can click the link for each product to read more about the product and if you feel inclined, you can place an online order on our authorized website.
Allergy Support Protocols
Adult Allergy Support Bundle –– this protocol is ideally taken as prevention during allergy season.
** If you have any questions or trouble with the ordering platform just reach out and my team will be happy to assist you! **
My goal is to empower you with the tools to help you and your family feel your best this allergy season. Please reach out to me if you have any questions and here’s to your health this spring!
Eggs are an excellent source of protein and healthy fats. One egg has 6 grams of protein with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol.
Time to crack the secrets of what makes the egg a yolk for wellness!
Good for the eyes
Eggs are rich in Vitamin A which is a significant nutrient for the eyes. It is important to note that Vitamin A deficiency is a leading cause of blindness in children in developing countries, emphasizing the importance of this nutrient. This food also contains zeaxanthin and lutein which has the ability to reduce the risk of macular degeneration.
Empowers the brain
Eggs are empowered by a nutrient called choline and 1 egg contains 125.5 milligrams of it which is 1/4 of your daily choline needs. Choline plays a significant role in your heart as well as in your brain and it helps in regulating mood and memory, as well as enhancing cognitive functions such as visual and verbal memory.
High in Protein
Eggs are an excellent source of protein, and contain all 9 essential amino acids. This means eggs are very good source for building muscle, making sure that cells function properly, and supplying the body with the essential proteins it needs to be healthy.
Bone Building Food
One of the naturally occurring sources of vitamin D is eggs. Vitamin D aids in the absorption of calcium, the maintenance of strong bones, the promotion of neuromuscular function, and the reduction of inflammation.
Easy Stovetop Shakshuka
Ingredients:
1 tbsp ( 15 mL )extra virgin olive oil
1small onion, diced
1yellow pepper, diced
1jalapeño, diced
1 tsp ( 5 mL )thyme
1 tsp ( 5 mL )oregano
2garlic cloves, minced
2 tbsp ( 30 mL )tomato paste
14 oz ( 400 g )can diced tomatoes
½ cup ( 125 mL )chickpeas, drained & rinsed
salt and pepper to taste
⅓ cup ( 75 mL )feta cheese, crumbled (optional)
4 organic, pastured eggs
fresh basil, for serving
Direction:
Heat oil in an 11-inch skillet over medium-high heat. Add onion, yellow pepper, and jalapeño, stirring occasionally for 3-4 minutes. Add the thyme, oregano, garlic, and tomato paste and cook for another 2 minutes.
Add the diced tomatoes and bring to a low boil, reduce heat to medium-low add the chickpeas and simmer, stirring occasionally for 5-10 minutes. Season to taste with salt and pepper then stir in feta.
Using the bottom of a ladle, make four indentations into the sauce for the eggs. Crack eggs one at a time and place them into the individual indentations.
Cook until egg whites have set, but the yolks are still runny approximately 6-8 minutes. If the top of the eggs is not set up as desired, cover them with a lid for 1-2 minutes. Do not leave the lid on too long or you will lose the yellow in the yolk. Garnish with fresh basil.
These tiny, yet powerful legumes are packed with vitamins, minerals, fiber, and protein that will surely invigorate your body’s overall function and resistance against infections! Torn between garbanzos and chickpeas? No need to pit them with each other because both are healthy; it’s just a matter of which flavor, color, and texture fit your palate or dish.
Let’s explore the health benefits of chickpeas!
Controls Blood Sugar Levels
Chickpeas are regarded as a healthy alternative to wheat or other high-gluten grains. Chickpeas have a high fiber content and can help you keep blood sugar and insulin levels steady after meals. Consuming chickpeas in place of wheat can also lead to lower postprandial (after meal) blood glucose (sugar) levels
Improve Heart Health
Chickpeas are an excellent source of potassium, fiber, and vitamins C and B6. They help lower the total cholesterol in the blood, reducing heart disease risk. Fiber also assists in plaque removal from arteries, improving heart health. This benefits the whole body.
Source of Protein
Chickpeas are a great source of protein as 1 cup of chickpeas contains 15 grams of protein.
Reduces fine lines
Chickpeas are an excellent source of manganese and a good source of B vitamins, which can help your skin in various ways, especially in reducing the appearance of fine lines and wrinkles.
You can use chickpeas as a face mask by simply mixing chickpea paste with turmeric. Leave it on your face for 15 minutes and rinse with cold water afterward. This can help brighten your face and helps reduce age spots.
Forged with Fiber
You can generate 6 grams of your 24% daily fiber needs in half a can of chickpeas and that already includes both soluble and insoluble fiber! Soluble fiber promotes good gut bacteria while the insoluble create soft stool which prevents constipation.
Homemade Falafel
Ingredients:
Dried chickpeas
Yellow onion (or red onion)
Chickpea flour or other gluten-free flour
Fresh parsley
Cinnamon
Cloves
Cumin
Cilantro
Turmeric
Cardamom
Directions:
Put the chickpeas to soak for a minimum of 8 hours. I prefer to soak them overnight. Make sure it has enough water and is sitting on a large bowl. They will grow to double or even triple their size.
Blend the soaked chickpeas on low speed with the rest of the ingredients, except for the oil, on a food processor, little by little. You may have to stop the processor and mix the ingredients 2 or 3 times. Don’t overmix it! The mix should be crumbly; that’s why we don’t use pre-cooked chickpeas.
Make balls with the falafel mixture. They should be about 2-3 cm in diameter and placed on a tray. If you find it hard to compress them in your hand, add some extra chickpea flour. Don’t worry; they will tighten up after placing them in the refrigerator.
Let them rest in the refrigerator for a minimum of 1 hour, ideally 2 hours.
Put the oil on high heat, preferably on a flat pan, and optionally add a roughly smashed garlic clove to infuse it.
Set a bowl with paper towels to place the fried falafel balls.
Test the heat. As the oil starts smoking, throw a pinch of the falafel mix, it should emerge immediately and brown in two seconds.
Add falafel balls in batches of 6 (depending on how large your pan is). Just ensure you have about 2 cm between each other. Remember, don’t overcrowd the pan. It should take about 1-2 minutes per side.
This one is the kind of recipe that is very filling, everyone can repeat as much as they want, and surely you will end up with more for later in the week since it can last for as long as four days in the fridge.
Onion is a main household food staple that can enhance practically any savory dish. In the culinary world, it is considered both a spice and a vegetable, but botanically, it is a fruit. Whatever you may want to call it, one thing for sure is that the onion holds a special place in our hearts and for our overall health.
Let’s dive in and uncover the health benefits of onion.
Stabilizes blood sugar levels
Offer a healthy food infused with onions at your family gathering because this spice is known to regulate blood sugar because of its flavonoids.
Happy tummy
The sweetness and umami flavor of onion is truly a treat but the biggest takeaway is its ability to improve your digestion, therefore, strengthening your immune system and minimizing inflammation.
Nutrient overload
Onion is dense with nutrients that can improve your overall health. It is rich in potassium which increases your energy levels and metabolism, manganese promotes the creation of connective tissues, and bones.
Antibacterial properties
Be happy with the tears that onion brings because that strong smell is the compound called allicin which eliminates bacteria and toxins in our bodies.
6 cups homemade beef broth or store-bought beef broth
10 sprigs thyme
2 bay leaves
1 baguette or gluten free baguette
1 garlic clove, cut in half lengthwise
2 teaspoons sherry, preferably Fino or Manzanilla
4 ounces Gruyere cheese, grated (about 1 cup)
Special Equipment
Kitchen twine, six 8-ounce or four 16-ounce oven-safe ramekins or bowls (optional)
Direction
In a large Dutch oven or other large pot, melt 3 tablespoons of butter over medium heat. Add the oil and onions; cook onions until softened, stirring occasionally, about 15 minutes. Add the salt, pepper, and sugar; continue to cook, stirring occasionally, until onions are deep golden brown and caramelized, and reduce heat slightly if onions seem to be browning too quickly, 35 to 45 minutes more.
Add wine and raise the heat to high. Cook until almost all liquid has evaporated, 8 to 10 minutes.
Tie thyme and bay leaves into a bundle with twine. Add broth and herb bundle to the pot with onions. Bring to a boil, reduce to a simmer, and cook, uncovered, until broth is thickened and flavorful, 20 to 30 minutes. Remove from heat and whisk in the remaining 2 tablespoons of butter. Taste and adjust seasoning.
Heat the broiler. Cut two 1/2-inch baguette slices for every serving of soup. Place baguette slices on a rimmed baking sheet and toast in the oven until crisp and dry but not browned, about 1 minute per side. Rub one side of each toast with the garlic clove and set aside.
Place ramekins or oven-safe bowls on a rimmed baking sheet, add 1/2 teaspoon of sherry to the bottom of each, and ladle soup on top. Top each serving of soup with two garlic-rubbed toasts. Divide cheese among the servings, covering the bread and some of the soup. Carefully transfer the baking sheet to the oven and broil until the cheese is melted and bubbling, 4 to 8 minutes. (Alternatively, if using regular soup bowls: Top each garlic-rubbed toast with some cheese and return to broiler to melt, about 2 minutes more. Divide sherry and soup among bowls, sprinkle with remaining cheese, and top each serving with two cheese toasts).
This bulbous vegetable may not be as familiar as some of the other veggies, but its flavor, texture, and benefits surely deserve to be a part of your list of healthy foods. What does fennel taste like? Well, it has a light, bright, and licorice-like aroma but is not overpowering. Incorporate this vegetable into your diet and you’ll surely reap the benefits as it boasts an abundance of health-protective nutrients.
Let’s discover the benefits of this vegetable and make sure to stay tuned till the end of this article to uncover the recipe perfect for this veggie!
Food for the Guts
Fennel is your digestive system’s best friend! Snacking on some fennel seeds (1/4 tsp.) or drinking fennel tea can help provide relief to your stomach. This is due to fennel’s abundance in prebiotics which is the food source for probiotic bacteria which it restores balance in the gut. Also, this veggie is rich in fiber which softens your stool.
Prevents Anemia
Iron is a vital component of hemoglobin which transports oxygen from your lungs to various parts of your body. Fennel is rich in iron therefore it helps replenish your body’s iron needs.
Source of Vitamin C
Vitamin C is an antioxidant known for its ability to improve your immune system, keep your skin healthy, prevent macular degeneration, and shield your body from oxidative stress. The good news is, fennel is rich in Vitamin C, and now is the time to munch on these veggies!
Roasted Fennel with Garlic & Herbs
Ingredients:
2 large bulbs of fennel
3 tbsp olive oil
2 cloves garlic minced
3/4 tsp salt
1 tsp black pepper
1 tsp thyme
Direction:
Preheat the oven to 400 degrees Fahrenheit. Remove any of the stalks from the fennel bulbs and then cut them in half lengthwise. Cut each halved fennel bulb into 1/2-inch thick slices and arrange the slices on a parchment paper-lined baking sheet ensuring that they are all laid out evenly and do not overlap.
In a bowl combine the olive oil and minced garlic and brush it over the sliced fennel and then sprinkle the thyme, salt and pepper overtop to ensure they are all well-seasoned.
Roast the fennel in the oven for 25 minutes. After 35 minutes of baking, the fennel should be tender and caramelized on the edges (cook for another 5-8 minutes if it’s not yet tender). Serve warm.
Since 1929, Standard Process has advanced health through high-quality, whole food based nutritional supplements. We’re trusted partners with health care professionals who rely on our products to holistically address the body and care for patients from all walks of life.
This year we are introducing a new Children’s Products: the Next General of Changing Lives. SP Children’s™ Immune is a chewable supplement for kids ages 4 and older that delivers key nutrients for proper immune system functioning and development.
The first product released: Children’s Immune Chewable:
Supports the Immune System
Chewable Supplement
Contains prebiotic 2′-FL and bovine colostrum
Draws flavor from organic ingredients: elderberry and whole strawberry
Includes organic beet root from the Standard Process certified organic farm.
Excellent source of vitamin D, zinc, and antioxidant vitamin C
Gluten-free and non-soy
Item: 16000 – 60 Wafers
Price = $34.10
Suggested Use: For children ages 4 and older, chew two wafers per day.
The immune system is responsible for keeping out foreign substances, protecting the body, and helping maintain wellness through a person’s lifespan. When nutrition is poor, a healthy immune response can be compromised.1 On the other hand, consuming adequate amounts of essential nutrients is crucial to the immune response’s function and development.1 Fortunately, SP Children’s™ Immune is designed for everyday support to encourage a lifetime of wellness.
Vitamin C, Vitamin D, and Zinc: Where Immune Systems Get Their Strength
Vitamin C, vitamin D, and zinc are vitally important for the immune system throughout all life stages, including childhood.1 SP Children’s™ Immune is an excellent source of all three.
Children need Vitamin C for a functioning immune system2
Vitamin D is a regulator of immune function1
Zinc is an essential mineral for immune system function3
Contains Prebiotic 2’-FL and Colostrum
The largest immune organ in the body is the GI tract. That’s why SP Children’s™ Immune contains important ingredients that may support the gut and may contribute to a healthy immune system response*:
2’-FL, a prebiotic first identified in human milk, is able to reach the lower GI tract4-9 where it is broken down to feed the growth of beneficial microbes6-11*^
Bovine colostrum is sourced from a whole food (cow’s milk) and supports a normal healthy immune response in the GI tract12
^To date, shown in multiple animal studies, infants, and one adult human study.
Made Safe and Effective for Children
In a taste and tolerance study, SP Children’s™ Immune was considered safe and well-tolerated by children between 4 to 17 years old. No indications of adverse effects were observed.
Like all Standard Process products, SP Children’s™ Immune is subject to a rigorous quality control program. Our scientists run as many as 2,000 tests every week on raw materials, in-process product batches, and finished products so that we can be sure what is in the bottle reflects what is on the label.
Lime is a citrus fruit known for its vibrant green color and sweet yet sour refreshing taste. Many species of lime differ in characteristics (shapes, aroma, and flavor), to name a few: key lime, Persian lime, desert lime, and makrut lime.
Beyond its flavor, this fruit contains nutrients that promote a more robust immune system, prevent kidney stones, create healthier skin, and reduce heart disease.
Let’s discover the benefits that make lime a powerhouse fruit!
Ultra Immunity
The main nutrient that citrus fruit is known for is Vitamin C and that includes lime. Vitamin C can help protect you from infection and inflammation, and enhance the healing process of your body.
Healthy Skin
Accompanied by a healthy lifestyle and proper skincare, adding lime to your water or food can improve the texture and complexion of your skin through the help of vitamin c and flavonoids.
Reduces the risk of heart disease
Lime is rich in potassium which can lower blood pressure and improve blood circulation. It also contains magnesium which plays a significant role in the heart’s healthy rhythm.
Non-Alcoholic Mojito
Ingredients:
1 lime
1 Tbs honey, more to taste (optional)
10 to 15 mint leaves
4 to 6 ounces of sparkling water, or club soda
1 mint sprig, for garnish
Direction:
Gather the ingredients.
Cut the lime into wedges (about 4 or 5), reserving one for garnish. Add the remaining wedges along with the honey syrup to a tumbler. Muddle well to release all of the lime juice.
Add the mint, tearing each leaf into smaller pieces, and muddle gently to release the herb’s essence.
Fill the glass with ice then sparkling water or soda. Add more honey syrup, if desired. Stir well to incorporate the lime and mint into the ice.
Garnish with the reserved lime wedge and a sprig of mint. Serve and enjoy.
This fruit is a member of the mulberry family and it is a fruit of the ficus tree. Figs are delicate and their taste is described as syrupy liqueur sweet, with a chewy and soft texture and slightly crunchy.
Let’s climb into the ficus tree and discover what makes this fruit special and brilliant!
Healthy Digestion
Figs are enriched with fibers & prebiotics which are the perfect combo for a healthy tummy! It can also aid in shedding weight due to its high soluble fiber content and it can make you feel full for a longer period.
Anti-Parasitic
Figs have also been shown to help kill parasites and are one of the main ingredients in Dr Z’s recommended parasite protocol. It can be found in the Zymex II product which she recommends for parasite detox and support.
Fertility Fruit
Figs have been a symbol of fertility since ancient Greek times. They are rich in iron which plays a major role in the ovulation process in females.
Beneficial to your Heart
Fig contains fiber and potassium which can assist with decreasing fat from your body and pressure in your heart. This goodie is also fortified with antioxidants that protect your body from free radicals and reduce triglycerides and bad cholesterol.
Strong Bones
With the presence of calcium and potassium, figs can help improve the density of your bones which can protect you from bone diseases such as osteoporosis.
Citrus & Fresh Fig Chia Seed Pudding
Ingredients:
1 cup almond milk (organic and unsweetened)
1/4 cup organic chia seeds
3-4 fresh figs, stem removed and chopped
2-3 tbsp maple syrup
1 tsp tangelo zest (or other citrus)
To garnish: 2 quartered fresh figs, 2 tbsp chopped walnuts, and additional maple syrup
Directions:
In a medium bowl, whisk together the almond milk, chia seeds, citrus zest, and maple syrup. Let the mixture sit at room temperature for 10 minutes or so. Add in the chopped figs and stir again.
Cover the bowl with plastic wrap and refrigerate for at least 8 hours or overnight until it’s thick and pudding-like. When ready to serve, stir the pudding well and divide between two small bowls. Garnish each pudding with a quartered fig, a tablespoon of chopped walnuts, and a drizzle of maple syrup, to taste. Eat.
The pudding can be refrigerated for up to 3 days.
Note: Feel free to substitute your citrus of choice – oranges, tangerines, and clementines would all work well.
Lychee, also known as ‘Litchi’ or ‘Lichi’, is a native fruit of Southeast Asia. Since ancient times, this fruit has been a favorite of the Cantonese and is eaten fresh or dried.
In the present day, Lychee is now enjoyed worldwide due to its refreshing, aromatic, and sweet flavor which makes it an ideal fruit to savor during a busy day!
The most important factor why you should consider trying out this fruit is because it is rich in health benefits that will help strengthen your immunity and together; we will discover those benefits in this blog.
Fortifies Your Immunity
The first thing that pops into your mind when you think of “healthy” is “immunity”. Well, you are in perfect luck because Vitamin C is lychee’s most significant vitamin and it contains more than 100% of the daily Vitamin C requirement. Vitamin C is an antioxidant that helps stimulate the activity of white blood cells and promotes cell regeneration.
Smooth Digestion
Indulge your snack time with lychee and expect your toilet time to be easier and more comfortable! This fruit is rich in dietary fiber that bulks your stool and stimulates peristaltic motion of the smooth small intestine muscles for a smoother bowel movement. Lyche also increases the efficiency of the absorption of nutrition by promoting the production of gastric and digestive juices.
Improve Blood Circulation
Lyche contains a considerable amount of copper, a nutrient that is integral in the formation of RBC therefore, it amplifies blood circulation and increases the oxygenation of the organs and cells.
Lychee-vanilla coconut cooler
Ingredients:
10–12 fresh lychees, peeled
2 cups coconut milk
1 1/4 cups almond or hemp milk
Pinch of salt
1-inch piece of vanilla bean, scraped
1/2 to 3/4 cup black tapioca pearls
Direction:
Bring four cups of water to a boil in a small saucepan. Throw in the tapioca pearls and boil for about 3 minutes. Reduce the heat to medium, cover, and simmer for 5 minutes more. Remove from the water and place into a container. Cover with fresh water and place a lid on it and refrigerate until you are ready to use it.
Combine all of the other ingredients in a blender and puree until smooth. Transfer to a container and place in the refrigerator to chill.
About an hour before serving, place it in the freezer. Add some of the tapioca pearls to the cooler before serving.
