Celebrate the New Year, and Dry January, with a fresh Cranberry Shrub

Have you heard about dry January?

It is a movement to encourage us to abstain from alcohol for the month of January, and they are finding long term health benefits from those who participate.  If you are going to jump in and try hitting the social scene sans alcohol here is a recipe you can use to make your own shrub to use for a non-alcoholic drink that is fancy and delicious.

Shrub is vinegar based, and is a tangy addition you can sip on straight, or mix with some bubbly water for a sparkling treat (the straight up shrub is a bit too strong for me, but my husband thinks it is delicious).  I always reserve a few cranberries for garnish, and add an orange slice to my glass to feel extra fancy!  I recommend using a high quality apple cider vinegar (we like Braggs). Read More

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Sweet Potato and Quinoa Grain Bowl with Goji Berry

Looking for a great nourishing recipe to prep ahead for your lunches?
Need to bring a potluck side dish, but you want to keep it both delicious and healthy?

Lauren’s Sweet Potato and Quinoa Grain Bowl recipe is high in plant-based protein and fiber which helps keep energy levels stable throughout the day, great for lunches!  The fiber has an added bonus of maintaining healthy blood sugar levels and reducing the risk of colon cancer. Parsley and Cilantro are great for detoxing, and have beneficial vitamin K, which increases bone density as well as reducing risk of heart disease. Goji berries were chosen as an alternative to dried cranberries for their reduced sugar content as well as their immune boosting benefits. Goji berry, as a medicinal herb “Gou Qi Zi,” is used to prevent the progression of macular degeneration, and promotes clear vision.

The best part? This recipe is gluten-free! Read More

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Warming Ginger Tea for Nausea

Did you know making fresh ginger tea at home only takes about 5 minutes? Ginger root or “Sheng Jiang”  is a traditional Chinese herb known for its warming qualities, cold fighting abilities, and digestive supporting benefits such as reducing morning sickness.

Within our clinic, we see plenty of pregnant women. So you can imagine we often suggest making fresh ginger tea at home as a quick and easy way to help reduce nausea. In one study, ginger was found to be an effective and safe way to reduce nausea due to morning sickness in pregnant women compared to a placebo (1).

Here is how you make it:

  1. Select a thumb size ginger chunk, slice off the peel, and cut into a two inch long rectangle.
  2. Slice the ginger into 5 or so thin strips.
  3. Combine one cup of water with the ginger slices into a pot
  4. Bring this to a boil
  5. Then let simmer for 5 minutes
  6. Strain the liquid into a mug and enjoy!

Optional: try adding a bit of honey into the ginger tea to add a bit of sweetness.

Katie Steffensen L.A.c.



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It’s that time of year…for Pumpkin Spice Squash!

Ever since the 2003 release of the pumpkin spice latte, when the weather starts to cool, the flavor blend starts popping up on just about every shelf in the grocery store. Just what is it about this flavor that gets the masses excited?

The pumpkin spice blend we know today originates from the Maluku islands, aka the Spice Islands. It is a blend of cinnamon, ginger, nutmeg, and clove, with countless variations. As an herbalist, all four of these spices are warming and Yang in nature. Read More

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