Superfoods (put a superhero in your kitchen) Osteo blog 5

It's a bird, it's a plane... well, actually, it's more like a powder, but... it's Superfood!  The superhero just waiting to optimize your health − and strengthen your bones − through specialized nutrition.

We've discussed food basics and which choices  best serve strong, healthy bones. But it is balance, or the actual teamwork of nutrients within a body, that ultimately gives us our best selves. Superfoods provide a heightened level of nutrient density. They are excellent for those of us who want to keep animal protein to a minimum while ensuring the right concentration of nutrients for our bodies and bones.

A little background Superfoods (a single food source packed with vitamins, nutrients, enzymes, and minerals) provide a very high nutritional boost while working to  nourish, heal, promote balance, and optimize all body functions.  

Ironic, that what seems relatively 'new' to us has been circulating for thousands of years; Superfoods have been the...

Continue Reading...

It's Holiday Season... got tissues?

There's an elephant in the room. No one wants to talk about germs. As if the mere mention of colds and flu makes us more vulnerable. But ever notice how many people start sneezing and hacking as the holidays roll around? Ho, ho, h--achu! That elephant's looking awfully pale.

"The holidays are a virus distribution system," Dr. William Schaffner, chair of the department of preventive medicine at Vanderbilt University, explains. "They help us distribute influenza and other common cold viruses from person-to-person because of close contact." Wha wha.  

In fact, this is the time that flu season peaks thriving in the colder weather and tight proximity among people. From crowded shopping malls to holiday parties, movies and shows, we are experiencing a whole new level of sharing via door handles, clothing racks, airborne particles, food, and holiday hugs.  Add to that a shift toward indoor activities and closed windows. Yikes!

Not to worry! Take a deep breath (well, you may want...

Continue Reading...

Pumpkin Soup with Apple Croutons

What's low in calories, contains no saturated fats or cholesterol, yet flourishes with rich dietary fiber, anti-oxidants, minerals, vitamins, and tasty pleasures? You guessed it! The pumpkin! Often referred to as a "storehouse of vitamins and flavonoid compounds, it is one of nature's delicious, nutritious gifts. So as you enjoy this guilt-free unbelievably delectable pumpkin soup, remember that pumpkin is often recommended by doctors and dieticians for cholesterol control and weight watching programs. Ready? Set? Soup!

Please refer to our blog for all details about selecting, cleaning, and cooking a pumpkin.  

Do not use classic Jack-O-Lantern pumpkin for this recipe; it can be watery and flavor-deficient.  Heirloom organic “pie pumpkin” varieties burst with flavor!



  • 6-8 pounds of fresh organic pumpkin roasted, seeds and strings removed
  • 2 tablespoons of organic unsalted butter
  • 3 large organic carrots
  • 2 large organic onions
  • 4-5 large...
Continue Reading...

Giving Thanks

"Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom." - Marcel Proust 

Hard to believe another Thanksgiving has arrived. The holidays feel so different throughout adulthood... they carry sweet memories, surprise us with renewed meaning, and always whisper blessings if we pause to listen.

This, of course, is especially true at Thanksgiving. And the other day, while shopping at a crowded pre-holiday, customer-infused store, I was hit with a big dose of gratitude...

My day had been full and rushed, and I had to give myself the "car pep talk" to even motivate this shopping adventure. I just wanted to go home. Alas, and ho, ho, ho, the holidays are coming, and I have a list... so I pulled into the lot and hoped for the best. I don't know why November shopping crowds always surprise me, yet they do. This store was no exception. It was hot, crowded, and stuffy. I felt claustrophobic the moment the automatic doors sucked me...

Continue Reading...

Get Pumped! to select, clean, and cook a pumpkin

I love pumpkin anything. It is a flavorful, nutritious (think fiber, vitamins, minerals, antioxidants, no cholesterol, and yes... I could go on!), low-calorie squash-fruit that bursts with healthy benefits.

Grown on six of the seven continents (sorry, Antarctica!), with the pumpkin capital of the world in good old Morton, Illinois, it is safe to say that this orange delight ranks high in popularity! Mother Earth is kind. 

She provides seasonal gifts that give us exactly what we need. From delectable roasted pumpkin seeds, to sweet flavored pumpkin flowers, to the pumpkin meat itself the star of nourishing meals and tempting desserts (be sure to try our pumpkin soup recipe this month!), pumpkins pack tremendous punch! And with some basic info, you can feel confident selecting, cleaning, and cooking yours!

Selecting A Pumpkin

If you are choosing a pumpkin for cooking (as opposed to a jack-o-lantern), look for sweet pumpkin or pie pumpkin varieties. They are smaller, meatier, and...

Continue Reading...

Fermented Daikon Radishes

Celebrating daikon radishes... the superfood known for its gentle flavor, low (low!) calorie count and immense benefits. If you are not including this white fleshed radish in your diet, it's time to hit the market. With plentiful enzymes to target our digestion of starches and fats along with cancer fighting phyto-nutrients each mouthful also packs potassium, phosphorous, and vitamin C.  Even the seed extract is a potent immunity booster. So, get cracking on this satisfying dish!

  • 3 lbs daikon radish, peeled and grated 1
  • 1 tbs celtic sea salt
  • 4 tbs whey (or 1 tbs salt)



Place all ingredients in a bowl; mix well and pummel with a wooden pounder or meat hammer to release juices. Transfer radish mixture to a quart-sized, wide-mouth mason jar and press down lightly until juices rise to the top of mixture.  Top of radish mixture should be at least one inch below top of jar.  Cover tightly and store at room temperature for 72 hours...

Continue Reading...

Stevia Face Mask

If you aren't already familiar with "Stevia", allow me to make the introduction:  Meet Stevia. She's incredibly sweet (like 300 times sweeter than sugar), has barely an aftertaste, works well in recipes (bye bye sugar!), doesn't cause tooth decay,  may be beneficial to diabetics (in that she regulates blood sugar levels), has been linked to lower blood pressure, inhibits the growth and reproduction of bacteria, and really soothes an upset stomach. Oh, and she comes from the stevia leaf, a variety of the daisy plant!  

She's a keeper, huh? Wait it gets better. Mix her up with some filtered water and a bit of olive oil and experience a truly rejuvenating face mask. Just be prepared: you may look and feel a whole lot younger when you're done.


Sevia Face Mask

1/4 cup warm filtered water 6 tsps whole leaf raw stevia powder (substitute regular stevia powder if raw is unavailable) 2 tsps olive or avocado oil


Pour water into a small...

Continue Reading...

Banana Coconut Maca

Need a little pick-me-up? Try this instead of coffee!

The Maca scoop: It's the root from Peru celebrated for energy boosting properties, vitamins, minerals, enzymes, and essential amino acids. This natural hormone balancer (actually regulates each body depending on its needs), also enhances fertility and is said to fight cancer and depression. Plus, it  has a great nutty taste! 

The banana scoop: Hello, potassium, vitamins... and numerous health benefits! Bananas help control high blood pressure and reduce the chances of atherosclerosis and stroke. They aid in calcium absorption, good moods, and increased energy. And they are excellent for eyes (help prevent macular degeneration) and awesome for digestion.

This Coconut Maca Smoothie combines three appealing flavors and provides a plethora of vitamins, minerals, and satisfaction. Really, really good!



  • 1/2 tsp vanilla powder
  • 1/2 cup pitted dates
  • 1 tbs maca powder
  • 8 oz coconut milk
  • 1 tbsp almond butter
  • ...
Continue Reading...

Grilled Fresh Fennel

What's crunchy, sweet, and full of phytonutrients?

You guessed it! It's fennel, and if you're not already cooking with this delicious vege and enjoying its many health benefits it's time. An excellent source of Vitamin C, fennel also contains calcium, iron, and great dietary fiber. But perhaps most exciting is the phytonutrient compound, anethole, found in the oil. Research has shown again and again that fennel's anethole reduces inflammation and helps prevent cancer.   Oh, and fennel is also is great for digestion!

How do I buy the best fennel, you ask?  

Look for clean, firm bulbs (this means no splitting or spotting) that are white or pale green. Stalks should be pretty straight and not hang to the sides much. Choose green stalks and leaves that do not have flowering buds (that would mean the fennel is past maturity). Then do the sniff test. Fresh fennel smells lovely, giving off a hint of licorice.

Enjoy this easy, tasty, and nutritious grilled fennel recipe....

Continue Reading...

Scrumptious Summer Salad

What better way to greet July than with our delicious cleansing salad?!  Packed full of valuable nutrients, you also get the benefits of "raw" olive oil (which, when combined with a healthy lifestyle, can decrease risks for cancer, heart disease, stroke, and diabetes)!

Prepared with broccoli and cauliflower love cruciferous veggies! the accolades continue. Cruciferous veggies are celebrated for decreasing cancer risks, improving nervous system health, regulating blood pressure, reducing cholesterol, all around antioxidant benefits, and better cardiovascular and digestive health. Plus, they taste great.

Ready for an awesome salad?



  • 2 heads broccoli
  • 2 1/2 cups of roughly cut cauliflower florets
  • 3 large carrots, roughly chopped
  • 3/4 cup chopped parsley
  • 1/2 cup edamame beans
  • 1/4 cup raisins
  • 1/4 cup dried cranberries
  • 1/2 cup sunflower seeds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup chia seeds
  • 1/4 cup freshly squeezed lemon juice
  • 1/8-1/4 teaspoon sea salt
  • 1/4 cup raw...
Continue Reading...
1 2 3 4 5 6 7

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.