Nourish & Cherish

10/02/2024

Throwing it back to 1999 and this study….

A reminder that sometimes it is the simple things that can help (even in addition to other therapies/medications)

“The researchers studied 156 elderly patients diagnosed with major depressive disorder (MDD) and assigned them to three groups: exercise, medication, or a combination of medication and exercise. To the surprise of the researchers, after 16 weeks all three groups showed statistically significant and similar improvement in measurements of depression.“

Article: https://www.sciencedaily.com/releases/1999/10/991027071931.htm

24/01/2024

New recipe up on the blog! 📝I created this egg-free (optional) and grain free Turkey Apple Meatballs🍗🍎with Greens🥬 recipe for my toddler son with Down Syndrome who has FPIES (Food Protein Induced Enterocolitis) to eggs, oats and other foods. These meatballs are loaded with DNA supportive herbs and immune-boosting foods!💪🏼 We are foodies over here so it took a while to come up with the right combo. Everyone loves ‘em! Great in soups, on salads, pasta, pizza or as stand alone snack or meal— hello, egg-free breakfast! Enjoy! 🍎🍗

These protein packed meatballs are a cinch to make and popular with both kids and adults. They can be made with or without eggs!

15/12/2023

Looking for unique and non-toxic gifts for food lovers? 🛍️🍽️ Check out my last minute holiday picks here! http://wix.to/0ZawKaf

Here is my 2023 curated list of awesome and *mostly* non-toxic gifts for the people in your life who love food!

19/11/2023

Tangerine Ginger Cranberry Sauce🍊❤️ Recipe on the blog at nourishandcherish.com under HEALING FOODS (link in profile)

Calling All Cranberry Sauce Lovers❤️❤️❤️

It's cranberry season and you want a tangy, chunky sauce you can put on everything. 🍗Turkey dinner, sandwiches, eggs, curries, toast, roasts, yogurt. 🥄

I'm with you!

I have been a life-long cranberry lover. I have tried all kinds of cranberry sauces, cranberry chutneys and cranberry relish recipes over the years. I love them all, but find the simplest ones are often the best. 👩🏻‍🍳

This one is just that: a few ingredients thrown in a saucepan for a few minutes taking on an explosion of flavor.

This recipe is a current family favorite of ours because it's a cinch to make, tastes great with so many meals and is naturally sweet with no refined sugar added. Most cranberry sauce recipes use A LOT of white sugar to counterbalance the acidity of the cranberries. I get that.

This recipe, however, is naturally sweetened by fresh squeezed orange juice, whole tangerines and a bit of either maple syrup or honey. It's tastes amazing served warm or cold with a piping hot winter meal, a spicy curry, Thanksgiving dinner or piled on a turkey or chicken sandwich. I have even enjoyed it with eggs and toast for breakfast!

Find recipe at nourishandcherish.com under HEALING FOODS or drop a 🍊 below and I’ll DM you the link or go here👇

https://www.nourishandcherish.com/post/tangerine-ginger-cranberry-sauce

19/11/2023

Calling all cranberry sauce lovers! Here is the super easy, nutrient-dense cranberry sauce you've been waiting for! Loaded with antioxidants and fiber to support your gut-brain health.

This tangy, spicy and naturally sweet cranberry sauce only takes minutes to make. It naturally sweet and goes great on everything!

27/10/2023

Summer is finally winding down here in AZ. Still getting a backyard harvest as we approach our average first frost date next week! So much appreciation for our local farmers, especially our CSA membership with (loving those pink pomegranates!) and grateful we could grow some of our own food once again. It’s fall and the roses are putting on one last show before things cool down here in the high desert. 🌹🌵 What’s blooming in your area? What seasonal foods are you enjoying this fall?

15/08/2023

Summer garden glory!

27/07/2023

7 Ingredient Blender Salsa
🍅🌿🧅🧄🌶️🧂🍋

The key is in the layering! I did it WRONG in the blender photo. Can you guess my mistake? I try to update my own recipes annually so I fine-tuned this one so you can get the BEST CHUNKY SALSA EVERRRRRRR🍅💃🔥

Find the easy, crowd-pleasing recipe at: nourishandcherish.com under HEALING FOODS
or go here: https://www.nourishandcherish.com/post/7-ingredient-blender-salsa

Or drop me a 🍅 in the comments and I’ll DM you a direct link for my 7 Ingredient Blender Salsa 💃

16/07/2023

Eat with seasons! Reap big benefits! 🍉🍆🥒🥕🌽🍅

We are BIG FANS of eating seasonally and locally when possible. One enormous health benefit is for your microbiome. Your microbiome is not just a buzzword. It’s closer to you than family! To be specific, it’s the family of trillions of microorganisms that live in and on your body serving you day and night. 🐛🦠🪱🍄Yes, there are loads of bacteria, viruses, fungi AAAAANNDD their genes that live in your gut, mouth, nose, on your skin, every area of your body— that help fight off diseases, breakdown your food, make vitamins, protect you from toxic exposures like heavy metals, influence your mood and more! The influence of these microscopic critters on your health cannot be underestimated! 💪

In fact, studies show that those with the greatest MICROBIAL DIVERSITY— the most variety of organisms in and on their bodies— have the BIGGEST health benefits. 🦠🐛🍄🪱 Those with the least microbial diversity— not as many friends at the party— are higher risk for metabolic and neurological conditions (Type 2 Diabetes, obesity, Alzheimer’s, Parkinson’s to name a few).

One way to strengthen the diversity of your gut microbiome— which supports your immune system, your brain, and helps makes the most of your nutrients— is through eating seasonal foods. 🍑🍓🍎🥑🍉🍅🥦🧅🧄🫑🥔

Eating high fiber, in-season foods, like fresh or frozen fruits and veggies, whole grains and beans, feeds not only you, but your microbes! When you eat with the seasons you provide your body and bugs with a changing variety of fibers that in turn strengthens the VARIETY of microorganisms in your gut. 🐛🪱🍄 The more variety the merrier! The payoffs of a DIVERSE MICROBIOME are HUGE for your immune response, your brain health (more on the gut-brain axis later) and your ability to maximize nutrients.

To make sure we get diverse foods to support our health (a big priority— especially for our son’s gut and immune system) we grow a bit of our own food, are part of a local farm share, shop with local farmers when possible and shop at local stores looking for in season food.

How about you? What foods are you loving this summer?

02/07/2023

🌽Cast Iron Skillet Blue Cornbread (Gluten Free with Dairy Free Option)

🇺🇸Save this recipe for the Fourth or your next cookout!

I tried to screenshot the recipe for convenience, but I’ll also link full blog with recipe in my stories and highlights.

You may want to read the post as it goes into the specific and surprising superfood benefits of blue corn. 💪

Link in profile under HEALING FOODS or go here (link in recipe highlights and stories)

https://www.nourishandcherish.com/post/organic-heirloom-blue-cornbread-gluten-free-dairy-free-options

04/05/2023

Random spring things.🌸🫛🌈🪴

❤️Eating the 🌈 rainbow with our local small farm CSA
❤️Desert flora
❤️Chicken liver garlic bites to boost nutrients for Obi (not fudgsicles🤣)
❤️Mache! Obi’s new favorite low oxalate green. Cooked up it smells like pizza sauce so between that and the liver poppers added to his meals he chows down.🍕🌱
❤️All done!!!

08/03/2023

Easy, oven-baked fries. 🍟 Been making these lots this winter to support hormone balance, microbiome health and sleep. Recently refreshed the blog recipe where you can get the recipe and learn more!

Did you know that McD’s french fries contain 19 ingredients in their signature spuds?

Homemade fries, on the other hand, use a few simple, minimally processed ingredients so you can get the full benefits of this fun and satisfying side dish without any of the sketchy fast food additives.

Since french fries are "carbs," which makes some nervous, be sure to check out my post on my blog on how I use carb cycling to support my adrenals, stress levels and sleep! You might be surprised out how much a starchy side dish like this can help balance your hormones!

Grab the recipe and learn more here👇

https://www.nourishandcherish.com/post/easy-healthy-homemade-french-fries-gluten-free-whole-30-vegan-friendly

Link is also in profile (nourishandcherish.com) under HEALING FOODS