How to Read Nutrition Labels & How They’re Changing

How to Read Nutrition Labels & How They’re Changing

(This post originally written for Solcana Wellness) This year, the FDA announced that all packaged foods will, within the next 3 years depending on the size of the food company, need to comply with new rules and updates for labeling nutrition facts. Here’s what to look for in the coming years: Nutrition label updates: the servings per container will be in a larger, bolder typeface and serving size will be updated to reflect more typical serving sizes based on how…

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Smashed Potatoes with Smoked Paprika

Smashed Potatoes with Smoked Paprika

Mmm, good old potatoes. Always there when you need them. A bag of these spuds, regardless of color, size or shape, can seemingly rest for great stretches of time in a cool, dark pantry. And in the off-chance their dear eyes sprout? Pluck them off and you’re good to go. This recipe is based on one my mom has in her arsenal, and it’s a great trick of hers. I’m lucky to have her as the inspiration. So, if warm…

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Maple Roasted Carrots

Maple Roasted Carrots

A sweet, comforting side dish, its glory being the subtle sweetness imparted not only by the maple syrup, but also those lovely carrots. I worked on a farm once for a summer (ah, now I’m far enough away in years that I think any memory would be pure nostalgia from that time!) and I loved working in the carrots fields. We had a big crew and it was hard work, and long days, but there were different jobs required by…

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Migraines: Nutrients for Lasting Relief

Migraines: Nutrients for Lasting Relief

(This article originally written for Solcana Wellness) I thought I’d talk a bit about the migraine today. Shudder. As a person who has had a history of getting migraines in the past, let me just say: Migraines are NO joke! Not only can they bring your day and the plans you had for it to an abrupt halt, but they can last for more than one full day, and the after effects can lessen your quality of life for a…

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How to Naturally Smash Sugar Cravings

How to Naturally Smash Sugar Cravings

(this post originally created for Solcana Wellness) Anyone that’s holding off on refined sugars, you may be noticing something by now… cravings. Specifically, sugar cravings. If you’re in this boat, guess what! You are the captain, and you have the chance to steer this experience in any direction. Aw, yeah! Here are my top tips for leaving sugar cravings in the dust!   Keep Blood Sugar Levels Even You’re already starting to work on this just by leaving out the…

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Beef Bone Broth

Beef Bone Broth

If there’s one thing to switch from store-bought to homemade that will yield both endless flavor and provide deep nutrition–it’s bone broths and stocks. Learning how to make these (which in essence typically means just learning to save up the bones from meals you have throughout the month!) is a simple process, with high return on investment. Bone broth provides our bodies with an easily digestible source of gelatin, collagen, minerals and more–nutrients our bodies need and often do not…

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Roasted Chickpeas with Curry Powder

Roasted Chickpeas with Curry Powder

Ah, the roasty toasty chickpea. A certain darling of the blogging and whole foods circuit right now, and I couldn’t be more pleased! I’ve been making these for a few years, ever since my sister brought over a batch and I wasn’t able to stop grabbing and crunching on this crispy little things! They’re a wonderful base for almost any seasoning, savory or sweet. I’m a fan of curry powder for these, but try any combination of herbs and spices…

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Raspberry Mustard

Raspberry Mustard

Lactofermented, at that! What does lactofermented mean, really? That this mustard has been cultured with beneficial bacteria, and it’s good for your stomach! That just a bit of this condiment on the daily or weekly can actually boost your stomach function–not too shabby, and way cheaper than a daily probiotic capsule, right? Let’s get right to it, shall we? Lactofermented Raspberry Mustard 1/2 cup yellow mustard seeds 1/4 cup brown mustard seeds 1/4 cup fresh raspberries 1/4 cup kombucha vinegar…

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Crunchy Fermented Green Beans

Crunchy Fermented Green Beans

Oh, lactofermentation. How simple you are, how amazing your benefits! Really, any vegetable can be fermented. This natural fermentation process provides a batch of green beans that snap and crunch with every bite–a perfectly refreshing and snarf-worthy way to get in all the good bacteria and live enzymes fermenting promotes. Lactofermented Green Beans roughly 1 cup of green beans, ends trimmed and longer beans cut in half 2 garlic cloves 1 teaspoon coriander seeds 1 teaspoon red pepper flakes 1…

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Chocolate Spiced Walnut Butter

Chocolate Spiced Walnut Butter

Ah, fall. Finding its way down the block, leaves fluttering by with big gusts of strangely warm wind. Hey, I’ll take it. Now that we’re in November, even as it isn’t icy cold yet (thank you, Minnesota), I’m still drawn more and more to warming, cozy foods. Quarts of chicken stock? Check. A large sheet tray of roasted sweet potatoes? Oh, behave. Naturally, a freshly ground walnut butter is next in line, right? Sure. Today’s flavors are inspired by “Mexican”…

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