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5 Folate-Rich Recipes to Try

Posted by Carlie Frydman

This summer I upended my life in Boston and settled in Denver, CO. Although there are plenty of cultural differences between Beantown and Rocky Mountain Central, immediately evident was the beautiful weather and high presence of outdoor activities- hiking, picnicking, patio dining, poolside lounging, etc…, which equate to a flourishing industry of farmers markets.

Throughout the drive across country, I mentally checked off the recipes I’ll be able to make with my fresh produce & veggies. Interestingly, I realized that each of these healthy, all-natural, and fresh dishes contains the vitamin folate. But what is the significance of folate? How does it help us function? And which foods can we find it in? In this edition, I provide you with folate-rich recipes that will leave the taste of summer in your mouth and a satiated feeling in your belly.

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Tags: Recipes, Fuel Your Body

Go-To Herb and Lemon Marinade

Posted by Kayla Grossmann

Mixing up marinades at home is both simple and rewarding. Fresh ingredients create flavors that are zingy, mouth-watering and exciting; the kitchen becomes filled with the refreshing scent of chopped herbs and lemon; and there is no longer a need to squint or put on glasses to scan labels or review tiny ingredient lists on the side of a bottle. Homemade marinades don't have to be works of culinary art eitherin fact some of the most basic recipes will add the best flavor. Take this simple herb and lemon marinade for example. With balsamic vinegar, a handful of basil and a squeeze of citrus, it brings a bright, savory flavor to almost any meal.

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Tags: Recipes, Fuel Your Body

Quick and Easy Homemade Chicken Liver Dog Treats

Posted by Kayla Grossmann

A few weeks ago I was walking around at our annual town fair when a gourmet dog treat vendor caught my eye. I strolled over and started to survey the table, oogling at the impressive spread of cookies and crackerssome drizzled with icing, some bone shaped, some plainall made especially for dogs. I grabbed a tiny bag of grain-free treats, decorated with precious little paw stamps and cinched nicely with an orange bow, and brought it to the register. I'm not even going to even tell you how much I paid for those little morsels! Fresh-baked dog goodies certainly come with a price, so lately, I've been making these quick and easy dehydrated chicken liver treats instead. My dog has been very happy about it...and so has my wallet!

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Tags: Recipes, Fuel Your Body

Grain-Free Strawberry Shortcake with Coconut Flour

Posted by Kayla Grossmann

June means it's strawberry season around here. The dainty white flowers that have decorated the maturing strawberry plants throughout the spring have finally started to fade and give way to clusters of small, bright red fruits. In the blink of an eye, there soon will be patches full of ripe juicy strawberries ready for the picking. In honor of this harmonious time of year, I've put together this recipe for strawberry shortcake. It has all of the classic components of the beloved dessert but with a twist. This strawberry shortcake is grain, dairy and refined-sugar free, and still as tasty as ever.

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Tags: Recipes, Fuel Your Body

Refreshing Watermelon "Juice"

Posted by Kayla Grossmann

There are certain things that I always look forward to just as the weather begins to get warm. Beach towels are wrestled out of closets, piles of flip flops accumulate at the front door and colorful Adirondack chairs make their first appearance on the lawn. With the long, lazy days of the season stretched out ahead, the very beginning of summer is the ideal time for get-togethers outdoors with family and friends. This cool and sweet real food beverage has become a favorite of mine for such occasions. With just four ingredients, no added sugars and loads of flavor, watermelon "juice" is the perfect addition to any cookout menu.

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Tags: Recipes, Fuel Your Body

Basic Grain-Free Coconut Flour Muffins

Posted by Kayla Grossmann

Muffins are a special breakfast around here. I don't put in the effort to bake them terribly often, but when I do throw together a batch I am always satisfied with the ease of grabbing one off the counter in the morning. Bread-y goodness paired with a pat of golden butter or dollop of creamy nut butter is quite the luxurious way to start the day. These basic coconut flour muffins are the perfect compromise. Made in the food processor with only nutrient-dense ingredients, this recipe is both simple and healthy enough for everyday munching. Now this is the type of breakfast routine I could get used to.

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Tags: Recipes, Fuel Your Body

Flourless Banana Everything Cookies

Posted by Kayla Grossmann

Earlier today I walked into my kitchen to a frightful sight. An entire bunch of bananas lay saggy, spotted and brown on the counter. I’m not sure how it happened but there they were, too mushy to be eaten and too fragrant to be left out for long. In the face of an impending fruit fly attack, I needed a recipe to use up these bananas quickly. With five ingredients and only one bowl required, these simple cookies proved to be just the thing. I served a heaping plateful as an afternoon snack and they were snatched up by desiring fingers in minutes. No more bananas in sight!

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Tags: Recipes, Fuel Your Body

Cinnamon-Ginger Pumpkin Seed Butter

Posted by Kayla Grossmann

I love making nut butters of all kinds. From almond butter, the trusty classic, to versions using more unique ingredients like cashews and raw honey, I find each variation satisfying. Lately I've been experimenting with seed butters too. And let me tell you, they are equally as delightful. Pumpkin seed butter is one of my absolute favorites and, If you can get over the fact that it is green, I'm sure you will fall in love with it too. This recipe uses soaked pumpkin seeds and a warming blend of spices to make a unique and versatile butter that pairs well with sweet and salty foods alike.

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Tags: Recipes, Fuel Your Body

Tasty Beef Chili with Liver (don't worry- you won't taste it!)

Posted by Kayla Grossmann

When it comes to eating organ meats, I tend to be on the timid side. Last year I made the optimistic resolution to learn how to eat liver with greater creativity and enthusiasm. To my credit, I have made several attempts toward this admirable goal over the past few months. However, truth be told, I have also wiggled my way into finding as many loopholes and excuses within my offal-eating plan as possible. The savory chili recipe I'm about to share with you might be teetering on the edge of that "cheating" category, but I've come to embrace it nonetheless. With its vibrant punch of flavors, a steaming bowlful of chili is the ultimate disguise for organ meats-- making them tasteless and palatable for all to enjoy.

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Tags: Recipes, Fuel Your Body

Nutty Chocolate Coconut Bars

Posted by Kayla Grossmann

Sometimes I get into a snack time rut. Has that ever happened to you? I will ravenously swing open the cabinets one day and peer at all of the bags and jars on the shelves, only to realize I am completely bored with my choices. Sprouted nuts seem a bit too bland, I'm out of fresh fruit and I've already had coconut flakes for the past 7 days in a row. In these moments, rather than give in to eating one of these same old options, I challenge myself to muster up as much kitchen-creativity as I can. This recipe for Nutty Chocolate Coconut Bars was created in exactly this way. Using ingredients I found hanging around my kitchen, these unique and delightful bars combine my favorite nutrient dense foods into something new and inspiring.

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Tags: Recipes, Fuel Your Body

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    Hi! My Name is Kayla. I am an RN turned researcher, real-food-nibbler and integrative health advocate. Welcome to the blog!

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