The usual advice—like relying on superfoods, whole grains, or a plant-based diet—may not be as brain-healthy as we think! Dr. Ede breaks down how to fuel mental health with foods uniquely suited to us.
If you’re dealing with mood swings, attention issues, or just want to support your memory long-term, Dr. Georgia Ede's book Change Your Diet, Change Your Mind offers surprising insights into how food truly affects our brains.
I highly recommend this read if you’re open to paradigm shifts and hearing about the research and lives positively impacted that don’t always make their way to mainstream media!
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"Good Energy" by Dr. Casey Means is a game-changer! This book dives into how our system sets us up for chronic diseases and dependence on Big Pharma from the day we’re born and minimizes the role of diet and lifestyle despite its effectiveness at preventing that route.
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Sleep is an often overlooked necessary component to achieving optimal performance and health. I used to sit in the “you can sleep when you’re dead” camp and then realized once you hit your 40’s, some of those recovery robbing practices from your 20’s and 30’s cumulatively catch up with you in the form of low hormone production, suboptimal gut functioning, or energy dips. Dig into Matthew Walker’s book and learn how quality sleep can impact you.
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If you’re looking to understand how food impacts our health on a cellular level, I highly recommend Deep Nutrition. This updated edition breaks down why traditional foods are so beneficial compared to modern, processed options. It offers a practical plan to help you:
- lose weight and curb cravings
- sharpen cognition and memory
- improve your mood
- eliminate allergies and chronic disease
- build stronger bones and joints
- achieve younger, smoother skin
- boost fertility and support healthier children
Did you know how poor our country's food quality is compared to other countries? Many of us assume we have great quality food here, but our country allows many ingredients into our products that are illegal in other countries due to their negative or unknown impacts on health and function. This information is slowly making its way to the average consumer, and if you want to take control of what chemicals and food go into your or someone you love's body, have a listen so you can make informed decisions next time you're at the store.
Roasted Carrots & Mushrooms with Scallion Salsa Verde
Why wait until Thanksgiving? Start testing out those side dish recipes now so you can be ready for the big day in just a few weeks!
Here’s a flavorful dish that’s a perfect balance of savory and fresh—packed with vibrant flavors and sure to wow your guests.
Ingredients:
- 2 pounds medium carrots, halved
- 10 ounces cremini mushrooms, halved
- 3 tbsp extra-virgin olive oil + 1/3 cup, divided
- 3 tbsp champagne vinegar
- 5 sprigs fresh thyme
- 5 cloves garlic, crushed (divided)
- ¾ tsp salt (divided)
- 1-inch piece fresh ginger, peeled
- 1-inch piece jalapeño, seeded if desired
- ¼ cup diced yellow onion
- 1 ½ cups chopped scallion greens
- 1 ¼ cups fresh herbs (parsley, cilantro, tarragon)
- 2 tbsp water
- ¾ tsp ground coriander
- ¾ tsp ground cumin
- 1 cup whole-milk plain Greek yogurt
- 1 tsp toasted caraway seeds, lightly crushed
Cooking Instructions:
1. Preheat oven to 425°F.
2. Heat ghee on a baking sheet, then toss carrots and mushrooms with vinegar, thyme, 4 cloves garlic, and salt. Spread evenly. Roast for 20 minutes, stirring occasionally.
3. Meanwhile, char ginger and jalapeño in a skillet over medium-high heat (7–10 minutes). Transfer to a blender.
4. Reduce heat and sauté onion and garlic in 1 tbsp olive oil until soft (1–3 minutes). Scrape into the blender.
5. Add scallion greens, fresh herbs, water, coriander, cumin, remaining oil, and salt to the blender. Blend until smooth.
6. Spread Greek yogurt on a platter. Top with roasted veggies and drizzle with salsa verde. Sprinkle with caraway seeds for a burst of flavor!
Ready to impress your guests? Try it out and let me know how it goes!
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It's that time of year when natural Vitamin D from the sun is tough to get in most places and sugar consumption spikes post Halloween so we see an uptick in people going down with colds and other illnesses.
Did you know getting sick is more about the host's immune system than the "bug" you encounter? Make sure your body is supported to fight off whatever you encounter this cold and flu season so you're not sitting on the sidelines when everyone else is out having fun or getting their work done!
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Slow-Cooker White Bean, Spinach & Sausage Stew
It’s soup season! Soups are a fantastic way to incorporate a variety of proteins and vegetables in an especially hydrating form. Use bone broth for added benefits to bones, skin, hair, and nails—essential for athletes. Toss everything into the slow cooker before bed and wake up to a savory meal for breakfast or a lunch you can pack for work or school. It’s also a great way to have a warm dinner waiting for you at the end of the day.
Try experimenting with different types of sausage and look for high-quality options without added sugars, hormones, additives, or nitrates/nitrites.
Ingredients:
2 tbsp extra-virgin olive oil
¼ cup fresh flat-leaf parsley, chopped
5 oz baby spinach, roughly chopped
6 oz spinach-and-feta chicken and turkey sausage (try Applegate Organics for a lighter option)
2 fresh rosemary sprigs
4 garlic cloves, lightly crushed
Black pepper and Celtic or sea salt, to taste
2 cups dried cannellini beans
5 cups unsalted chicken bone broth
1 plum tomato, stem end trimmed
Cooking Instructions:
1. Sort and wash the beans. Soak in water for 8 hours, then drain.
2. In a large Dutch oven, combine beans, broth, tomato, salt, pepper, garlic, and rosemary. Cover and cook on LOW for about 7 hours, until tender.
3. Lightly mash the bean mixture to break up the tomato and garlic.
4. Add the sausage and cook for an additional 20 minutes on LOW.
5. Stir in the spinach and parsley until just wilted. Discard the rosemary.
6. Serve warm, drizzled with olive oil for a finishing touch!
Enjoy your delicious, hearty stew, packed with nutrients and flavor! Perfect for cozy nights or meal prep, it’s sure to be a family favorite.
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This episode is a great compilation of interviews that covers topics ranging from strength training to walking, breakfast to fasting, and sleep to protein. It digs into how all of these topics can improve our health and how an individualized plan to each topic is also a must since everyone has different needs at different times.
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Sweet Potato and Black Bean Breakfast Tacos
Think savory for breakfast. You can add some eggs to last nights dinner leftovers and call it breakfast tacos. Or you can have “breakfast” tacos for lunch or dinner.
Ingredients:
Ghee
1 red bell pepper, chopped
1 cup chopped red onion (from 1 onion)
2 large sweet potatoes, scrubbed and cut into 1/2-inch cubes (about 4 cups)
Salt, to taste
1 tablespoon chili powder
1 (15-oz.) can black beans, drained and rinsed
8 large eggs
12 (6-inch) homemade corn tortillas, organic corn street tacos, or grain-free tortillas, warmed
2 avocados, sliced
1/2 cup chopped fresh cilantro
Hot sauce, for serving (optional)
Cooking Instructions:
Step 1:
Heat ghee in a large skillet over medium heat. Add bell pepper and onion; cook, stirring occasionally, until softened (3-4 minutes). Add sweet potatoes, remaining ghee, and salt. Cook until tender (12-15 minutes).
Step 2:
Add chili powder; cook for 1 minute. Stir in black beans and 1/4 cup water. Cook until liquid is mostly evaporated (1-2 minutes). Remove from heat.
Step 3:
In a bowl, whisk the eggs with salt. Heat remaining ghee in a nonstick skillet over medium-low heat. Add eggs and scramble until softly set (3-4 minutes).
Step 4:
Divide the sweet potato mixture among tortillas. Top with scrambled eggs, avocado slices, and cilantro. Drizzle with hot sauce, if desired.
Enjoy your tacos for breakfast, lunch, or dinner!
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Your eating patterns set up your tastebuds to expect certain flavors so eating highly palatable, processed foods can be a barrier for having the ability to taste the flavors in whole foods. I love this chef's functional application of incorporating something like organ meats that our bodies can thrive from but our taste buds often struggle choking them back into an everyday component of cooking, like seasoning, to create an organ-based seasoning. I tried all four flavors and our favorite is the Spicy Mild. Check it out!
Ginger Roasted Salmon & Broccoli
Here’s an Asian inspired recipe that has minimal dishes used so is quick on both the prep and clean up side. Ginger helps with digestion and molasses adds a fall flavor to the dish. Serve up over rice noodles and you can have dinner ready in less than 15 minutes!
Ingredients:
1½ tablespoons toasted (dark) sesame oil
1½ tablespoons tamari
1½ tablespoons rice vinegar
1 tablespoon grated fresh ginger
salt
8 cups large broccoli florets with 2-inch stalks attached (about 1 pound)
1 tablespoon molasses
1¼ pounds wild salmon, cut into 4 portions
2 teaspoons toasted sesame seeds
Cooking Instructions:
Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.
Whisk oil, tamari, vinegar, ginger and salt to taste in a large bowl. Add broccoli and toss to coat. Transfer to the prepared pan using tongs or a slotted spoon, leaving as much marinade as possible in the bowl. Whisk molasses into the remaining marinade.
Roast the broccoli for 5 minutes. Move it to one side of the pan and place salmon on the other side. Season the salmon with salt and brush with the molasses glaze. Roast until the salmon is just cooked through. Check on it at 5 minutes and cook longer if needed. Rest salmon a few minutes. Sprinkle with sesame seeds.