As if we needed another reason to love blueberries (we don’t). Research is finding that blueberries, in particular, are especially beneficial for heart health. Blueberries are rich in phytonutrients, which are the antioxidants that give them their signature blue color. These phytonutrients, specifically anthocyanins, can help reduce the risk of cardiovascular disease by potentially reducing blood pressure and stress on the arteries. Increase your blueberry intake by adding ½ cup of blueberries to oatmeal, yogurt, or by themselves!

Our favorite sports season is coming to an end and what better way to celebrate than by sharing our favorite snacks?! Because it’s really about the commercials and the snacks right? We think so too. Check out these recipes and stop to pick up all the ingredients you need to make the perfect snacks for the big game.

Buffalo Turkey Meatballs

Ingredients:

1 lb ground turkey
1 cup gf breadcrumbs
1 egg
¼ cup parmesan cheese
¼ cup bleu cheese (optional)
1 tbsp fresh parsley, chopped
¼ large yellow onion, minced
2 tsp Worcestershire sauce
1 tsp garlic powder
1 tsp salt
¼ tsp black pepper
2 tbsp butter
½ cup buffalo sauce
Cooking spray – avocado oil (or preferred high heat oil)

Instructions:

Preheat the oven to 400 degrees. Line a baking sheet with parchment and spray with cooking spray, set aside.

In a medium bowl add ground turkey, chopped fresh parsley, breadcrumbs, egg, parmesan cheese, bleu cheese, minced onion, Worcestershire sauce, garlic powder, salt, and pepper. Mix until combined (but don’t over mix!). Form into balls.

Place meatballs on a lined and prepared baking sheet and bake for 25 minutes. While meatballs are baking, combine buffalo sauce and butter in a medium-large skillet.

Remove meatballs from the oven and place in skillet with buffalo sauce/butter mixture. Toss to coat. Serve immediately with bleu cheese dressing or ranch.

 

Cauliflower Poppers

Ingredients:

2 eggs whisked
½ cup gluten free breadcrumbs
¼ cup almond flour
Spices to taste (salt, pepper, paprika, garlic powder, onion powder)
1 head cauliflower

Chop cauliflower into florets. Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.

In a small bowl, whisk two eggs and set aside. In a separate bowl, mix breadcrumbs, almond flour, and spices. Dip cauliflower florets in egg mixture, then breadcrumb mixture, and place on sheet pan. Once the sheet pan is full, bake at 400 degrees for 45-50 minutes. Check on cauliflower in 15 minute intervals and turn as needed until golden brown.

 

Ginger-soy Glaze Chicken Wings

Glaze:
¼ cup honey
2 tbsp soy sauce (or coconut aminos or liquid aminos)
1 tbsp rice wine vinegar
3 garlic cloves, minced
1 tbsp fresh ginger, grated

5 lbs chicken wings

2 tbsp avocado oil
Salt and pepper

Instructions:

Place honey, soy cause, rice wine vinegar, garlic, and ginger in a small pot and bring to boil. Reduce to a simmer, stirring occasionally until reduced to about ¼ of a cup. Strain into a medium bowl and let sit for 10 minutes to thicken.

Preheat oven to 400 degrees. Toss prepared chicken wings (tips removed) in avocado oil, salt, and pepper. Divide wings between two sheet pans, bake for 40-45 minutes or until crispy.

Toss wings in glaze and serve right away! Use extra glaze for dipping.

It’s been a busy year and we want to know what you think about Organnons!

Click on the link below:

Organnons Survey

This month we are raising money for Jenna Imordino. Jenna was in a terrible car accident in April that has left her with a traumatic brain injury. She now needs round-the-clock care and therapy to be able to recover. Please consider rounding up your sale at the register to help Jenna on her journey!

 

Did you know that it is SO easy to make your own ghee?

 

Ghee is clarified butter that originated in ancient India and is commonly used as cooking fat in traditional Indian cuisine. Ghee is widely known to be a healthy cooking fat. Aside from being rich in vitamins A, E, and K2, Ghee has a high smoke point and is thought to decrease inflammation. Ghee is also a great source of CLA, or conjugated linoleic acid, which is known to help boost metabolism.

 

To make ghee, simply heat one pound of butter over low heat in a heavy bottom pan for about 10-15 minutes, or until the milk solids at the bottom of the pan begin to brown. Once milk solids have browned, strain melted butter thought a thin mesh strainer lined with cheesecloth and place in a glass jar with a tight-fitting lid. Ghee can be left at room temperature, and used for up to 3 months. Put your ghee on a warm piece of sourdough bread, cook with it as an alternative cooking fat, or put some in your coffee!

Brussels sprouts are having a serious moment right now, and honestly we are ABOUT it. Now that the weather is cooling down we are so ready to fire up the oven. We can’t think of a better way to ring in fall than by busting out our favorite fall recipes, which means this week we are cooking up brussels sprouts with bacon. This recipe has it all, vegetables, healthy fats, protein, and carbs (healthy carbs, don’t worry). We love to use Garrett Valley Farms Paleo Bacon for this recipe. Garret Valley Farms has humanely raised, vegetarian fed, antibiotic free pork that is the perfect bestie for your friends the brussels sprouts. Try this recipe (Paleo & Whole 30 approved) today and thank us later 😉

Ingredients:

-1 ½ lbs brussels sprouts, halved
-2-3 tbsp ghee (or butter or fat of choice!)

-4 slices Garret Valley Farms paleo bacon
-salt & pepper to taste

-1 tbsp aged balsamic vinegar

 

Instructions:

-Preheat oven to 400 degrees
-Melt ghee (or other fat of choice)
-Halve brussels sprouts and coat in melted ghee
-Dice 4 slices of bacon (or more – we won’t judge)
-Place brussels sprouts on a baking sheet lined with parchment in one layer and sprinkle with diced bacon
-Bake for 30-35 minutes, rotating every 10 (so all sides get crispy!)

-Finish with balsamic glaze
-Share with friends and feel impressive and fancy with your very impressive and fancy dish 🙂

The leaves are starting change and that has us thinking about building our immune health to keep everyone in our households healthy and happy. But what about our kids who are away at school? We put together a group of wellness super-stars that are sure to bring comfort and help keep them well so they can keep following their dreams.

Organnons Suprema Dophilus

Before the sniffles start, help them build a strong gut with a solid probiotic. We love our brand of probiotics because they have a great selection of strains, and a good bacteria count at a great price- and they are shelf stable!

HybridAR

Ok, so they’re sniffing but they don’t know if its allergies or a cold yet. Send along HybridAR – this was formulated by a pharmacist, this product was made to support a healthy histamine response.

Olba’s Oil Inhaler

Simple, comforting and EASY- Olba’s Oil Inhaler has been around for YEARS, and is a favorite around here for sure. It’s super-minty inhalations clear up a stuffy nose and can take the pressure off of a mild headache. You might want one for yourself, too!

Organnons Head Relief

Essential oils are another easy, comforting item to send along for comfort and wellness. This blend features lavender, basil, rosemary, orange, peppermint & eucalyptus. It smells fresh and clean but has just enough menthol action to take the edge off an achy head. Blend with a carrier oil for sensitive skin and dab on the back of the neck, or they can dab some on the soles of their feet once they are all wrapped up for the night in the dorm room. Super comforting!

HybridCR

Get well and stay well with this powerful blend of herbs from Hybrid Remedies. This has been carefully formulated to help encourage a healthy immune response. It’s a blend of Andrographis, Echinacea, and Panax Ginseng. We LOVE the dose packs because it helps keep you on track when you really need a boost. The big bottle is great, too- its a supply that will last all season long.

Badger Aromatic Chest Rub

Did your grandma ever suggest rubbing a certain well-known mentholated petroleum product on your chest and feet? Well- ours did. Except now we know that petroleum products aren’t so good. Badger’s chest rub has all of the same aroma-therapeutic properties in a nice clean base thats good for humans and better for the environment. Slather is on feet before bed to help with nighttime coughs, and use a little on the chest during the day.

Sovereign Silver Colloidal Silver Spray

Sore throats are the worst! Help fight bacteria on contact with this spray from Sovereign Silver. Colloidal Silver has been traditionally used to fight bacteria and encourage wellness and we reach for it every year.

Superieur Electrolytes

We can tell them to stay hydrated, but busy students are often on the go and simply don’t drink enough water- especially if they aren’t feeling well. Send them some packets of this wonderful stuff- it tastes AMAZING, has zero sugar and ZERO ADDITIVES.

Organnons Ginger Rescue

This stuff is simple. Ginger, honey and water. Ginger warms the throat and mucous membranes, calms upset tummies, soothes nagging coughs and…well…this stuff taste GOOD. It can be taken straight, or added to hot tea or just hot water.

Y.S. Eco Bee Farms Manuka Honey & Propolis Lozenges

Looking for an amazing lozenge? This one is a real crowd-pleaser! It’s yummy and comforting with Manuka Honey and Bee Propolis to soothe scratchy throats and coughs.

Sometimes it’s so hard to pick between a sweet breakfast or a savory breakfast. With this recipe you can have both! And it’s low-carb (whaaaat)! Set aside 15 minutes in the morning and make some paleo bacon egg and cheese donuts. These donuts are made with Bob’s Red Mill paleo flour, which has 10g of net carbs per serving. If you speak low-carb you know that is pretty amazing. Recipe below!

Ingredients:

-1 ½ cups Bob’s Red Mill paleo flour
-1 tsp baking powder
-4 eggs
-1 tbsp apple cider vinegar
-2 tbsp bone broth
-3 tbsp avocado oil
-1 package bacon (paleo – cooked)
-1 package shredded sharp cheddar cheese

Instructions:

-Preheat the oven to 350 degrees
-Grease a donut pan (a muffin pan will also work)
-Cook bacon following instructions on package

-Mix flour and baking powder, set aside
-Mix eggs, apple cider vinegar, bone broth, and avocado oil in a separate bowl
-Pour wet ingredients into dry ingredients, mix out lumps
-Mix in bag of shredded cheese
-Add bacon to donut pan, fill ½ way with mix, top with more bacon
-Bake 10-15 minutes or until golden brown
-Makes 12 donuts

TIP: Add a little maple syrup to bacon for an extra sweet treat 🙂

Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

 

Mushrooms were the original superfood used cross-culturally for thousands of years. They contain Micro-nutrients (Zinc, Selenium), D3, Enzymes, Antioxidants, Polysaccharides (Beta-Glucans) and Prebiotics.

They also contain specialized compounds that activate Killer Cells to attack foreign invaders in our body.

By balancing, not strengthening our immune response mushrooms create homeostasis.

Paul Stamets, the owner of “Fungi Perfecti” (Host Defense Mushrooms) is on a mission to wipe out Colony Collapse Disorder (CCD) in honeybees using Mycelium (An underground threadlike structure from which the Fruiting Body arrises) from various mushrooms.

Here are just a few of the most popular Medicinal Mushrooms and their properties:

 

REISHI  “THE MUSHROOM OF IMMORTALITY”

 

1) ADAPTOGENIC: Gentle balancing of immune response (over or under) and adrenals

2) ANTIOXIDANT during exertion

3) CARDIOVASCULAR: benefits: Blood Pressure, Cholesterol, Triglycerides

4) LIVER & NEUROLOGICAL Protective

5) FATTY ACID METABOLISM Support

 

  

CORDYCEPS

 

1) ENERGIZING

2) ANTI FATIGUE: Good  for adrenal exhaustion

3) ATHLETIC PERFORMANCE: Helps reduce lactic acid buildup in muscles

4) LUNG HEALTH: Dialates bronchial tubes resulting in increased diffusion of oxygen in the lungs

5) LIBIDO enhancer

 

  

CHAGA

1) ANTI-INFLAMMATORY for the lungs, especially during exertion

2) REDUCES OXIDATION in the intestinal tract

3) MUCOUS: Balances the secretion in lungs and intestines

4) CORTISOL: Down regulates

5) TESTOSTERONE: Aids in its production

 

  

TURKEY TAIL

1) PREBIOTIC: Enhances both Lacto & Bifido bacteria for the small and large intestine, respectively

2) IMMUNE SYSTEM: Recognized as such by the NIH (National Institute of Health)

3) ANTITUMOR: May help to inhibit hormone-fueled tumors

4) LIVER PROTECTANT by aiding in phase 1 & 2 Detoxification

5) ANTI MICROBIAL: Suppresses Staphylococcus bacteria and some viruses such as oral HPV

 

  

LION’S MANE

1) BRAIN FUEL:  Excellent for cognitive function.

2) SHORT TERM MEMORY:  May increase short-term memory in Alzheimer’s patients

3) NERVES: Helpful for both Central & Peripheral (Hands and Feet) Nervous System

4) MOOD: Helps balance to decrease Anxiety & Depression

5) HGH: Triggers the body’s production of Human Growth Factor

 

  

MAITAKE

1) BLOOD SUGAR: Lowers blood sugars within the normal range. (*Consult your Health Care Practitioner if on injectable insulin)

2) SUGAR DIGESTION & ABSORPTION: Balances

3) STARCH BLOCKING Capabilities

4) ANTI-INFLAMMATORY properties via 1,3-Beta-D-Glucans. (Both Mycelium and Fruiting Bodies)

5) TUMORS: “Maitake Beta-Glucans may increase tumor necrosis factors” (Fullerton et. al.)

At a loss for what to do with all those tomatoes? Try this grown up grilled cheese recipe! Whip up a quick tomato jam (we used heirloom ?) for an adult twist on grilled cheese! Enjoy with a fresh green salad and this is a quick and healthy meal that won’t disappoint.

Tomato jam:

– 1 1/2 lbs heirloom tomatoes, cored and chopped

– 1 jalapeño, seeded and minced

– 1 tbsp ginger, grated

– 1 cup sugar

– 1 tsp cumin

– 1/2 tsp cinnamon

– Mix all ingredients together in a heavy bottom pot. Bring to a boil, reduce to a simmer, stirring occasionally. Cook for 60-90 minutes until it has the jam consistency.

Grilled cheese:

– spread butter on both sides of sourdough bread

– Add cheese (we used sharp cheddar, mozzarella, and pepper jack)

– Add tomato jam to middle

– Cook in a skilled over medium head until golden brown

Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

What’s better than pizza??? KETO PIZZA ? Our Keto Pizza is made with less than 5 ingredients and is so tasty you won’t even miss the carbs! Simply scoop out a portobello mushroom and coat in extra virgin olive oil, salt and pepper, then add a tbsp of pesto, a tbsp of pizza sauce, and a big slice of fresh mozzarella and bake at 375 degrees for 10 minutes or until cheese is melted and sightless browned. Top with fresh basil and parsley. Finally a pizza you won’t feel bad about indulging in ?

Ingredients:

– portobello mushrooms, scraped

– 1 tbsp pesto (per mushroom)

– 1 tbsp pizza sauce (per mushroom)(don’t forget to make sure it’s low sugar!!!)

– 1 slice fresh mozzarella

– 1 tsp EVOO (per mushroom)

– Salt & pepper to taste

Instructions:

– preheat oven to 375 degrees

– scrape out portobello mushrooms and coat in EVOO, salt and pepper

– top portobello with pesto, pizza sauce, and fresh mozzarella

– cook ~10 minutes or until cheese is melted

– Top with fresh basil and parsley

Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

BRUNCH ALERT ? ? do you love having brunch but don’t love the prices? Because same. Here is a recipe that is sure to satisfy even the biggest brunch enthusiast. Simply add fresh veggies, and herbs, and a dozen whipped eggs to a pie dish or oven safe skillet for 40 minutes and when you are done you will have a beautiful frittata fit for a king (or queen) ? this frittata is delicious and it definitely won’t break the bank! Top with a touch of raw goat cheese or fresh Parmesan for a zesty kick.

 

Ingredients:

– 1 lb spinach

– 1 pint cherry tomatoes, halved

– 3 cloves garlic, minced

– 1 bunch scallions, sliced

– 1 bunch basil, ribbons

– 1 dozen eggs

– 1/4 cup milk

– 2 tbsp butter

– Salt & pepper to taste

 

Directions:

 

– preheat oven 350 degrees

– Grease a casserole dish with butter

– In a medium bowl, whisk a dozen eggs with 1/4 cup milk

– Slice tomatoes, mince garlic, slice basil, set aside

– Melt butter in a medium skillet over medium heat

– Add tomatoes, cook 2 minutes

– Add garlic, cook 1 minute

– Add spinach, cook until just wilted

– Add spinach, tomatoes, and garlic to casserole dish

– Add eggs to casserole dish

– Top with scallions, and fresh basil

– Place casserole dish on a sheet pan and bake for 35-40 minutes or until knife is inserted in middle and pulls out clean

– Top with grated Parmesan, salt and pepper

 

 

It’s summer and we all want to get out there and be active- but joint pain can get in the way. What can help with keeping joints juicy and pain-free?

Repair:

Glucosamine, chondroitin, MSM, and hyaluronic acid (ha) glucosamine & chondroitin are produced in the body naturally. With age and over-use, our cartilage may become compromised. Supplement forms are available, usually sourced from shellfish. Vegan types are available as well.

Glucosamine sulfate is believed to help with cartilage formation and repair (1)

Chondroitin sulfate helps give cartilage elasticity and is believed to be anti-inflammatory. It may help to slow down the breakdown of cartilage. (2)

MSM (another sulphur based supplement also found in the body) has been found to reduce inflammation and also to help inhibit the breakdown of cartilage. (3) It has been shown to increase glutathione levels (a powerful antioxidant) (4)

Hyaluronic Acid (HA) is a thick substance found in synovial fluid in joints providing lubrication. Loss of HA with time and over-use contributes to joint pain and stiffness. (5)

Mother Natures Helpers:

Fish oil and collagen

The omegas DHA & EPA from fish oil play rolls in inhibiting “pro and anti-inflammatory regulators in subjects with chronic inflammation (6)

Researchers also found that “consumption of omega 3’s from fish oil is associated with a reduced risk of rheumatoid arthritis (R.A.), probably due to their anti-anti-inflammatory properties” (7)

Vegan sources of EPA & DHA are available and sourced from algae.

A new omega, DPA is coming into the spotlight. Only certain fish oils advertise the amount in their product. DPA plays a roll in regulating the use of EPA & DHA in the body. It is able to convert back and forth as needed. DPA is also found in mothers milk!

Collagen from bovine, poultry, fish and egg is rich in amino acids, plays a roll in the production of joint cartilage & may have anti-inflammatory properties.

Clinical studies have shown collagen to be well-tolerated, have no known drug interactions. It is shown to improve pain, stiffness & function in R.A. and osteoarthritis patients. (8)

Vegan “collagen builders” are available.

Key Anti-Inflammatories:

Curcumin, Boswellia and OPC’s

Curcumin is the active ingredient in the spice Turmeric. Turmeric itself is only approximately 2-5% curcuminoids. “Standardized” supplements are are available, yielding a much higher and more absorbable curcumin levels.

In one study, “high absorption curcumin was more effective that (the drug) diclofenal sodium at reducing joint pain and swelling” (9)

Boswellia (indian frankincense) has been used for centuries in Ayurvedic Medicine  for its anti-inflammatory properties.

One double blind study with R.A. patients showed that boswellia “significantly improved function by reducing pain and stiffness compared with the placebo.” (10)

OPC’s are found in many plants. They are found in some of the highest concentrations in French Grapeseed extract. They are powerful antioxidants.

“Grapeseed OPC’s fight inflammation and the effects of free radicals throughout the body. Researchers have concluded that OPC’s could be used as a possible alternative treatment to R.A. in their own right.” (11)

Other considerations:

Devil’s Claw, Bromelain & other proteolytic enzymes

Here’s some multi-tasking options:

Please visit us at the Apothecary Desk!

Information in this newsletter is is not intended to be used for medical diagnosis or treatment.  The information is intended for general consumer understanding and entertainment only.  The information provided is not intended to be a substitute for professional medical advice.  

References:

1. Arthritis Foundation, 2014
2. National Institute of Health
3. Pubmed, J. Bone Miner Metab 2013
4. Pubmed Eur J. Pharmacol 2017
5. Arthritus Foundation
6. Curr Dev Nutr. 2019
7. Pubmed Autoimmun Rev. 2018
8. Arthritis Research UK
9. Terry Lemorond
10. Pubmed: INT. J. Bask med Res 2019
11. Ahmad SF et. all Int Immunopharmacol

When it comes to salads you can’t BEET this one ? spice up your basically salad by mixing arugula, roasted beets, goat cheese, and toasted hazelnuts dresses with an orange vinaigrette ? this salad is tangy and sweet, perfect for summer ?

Ingredients:

– 1 bunch beets, peeled, diced and roasted for 30 minutes at 375 degrees

– 1/2 cup hazelnuts, roasted for 5-7 minutes at 375 degrees

– 2 oz goat cheese

– 2 cups arugula

– Dress with orange vinaigrette

– Dressing: 1/2 cup evoo, 3 tbsp Apple cider vinegar, 1 tbsp Dijon mustard, 1 tbsp maple syrup, 2 medium cloves garlic, salt & pepper, juice from 1/2 orange – combine and blend!

Here’s a fun recipe for those cans of chickpeas that have been sitting in your cabinets for months! Mash chickpeas and add fresh veggies for a light and healthy salad that’s perfect for summer ☀️

 

Ingredients:

 

– 2-3 cans of chickpeas

– 2-3 large carrots, diced

– 1 bunch scallions, sliced

– 1 red bell pepper, diced

– 1 cup golden raisins (or regular, or dried cranberries)

– 1 container hummus (no flavor)

– 2 tbsp lemon juice

– 1/2 tsp garlic powder

– 1 tsp curry powder

– 1/2 tsp turmeric powder

– 1/2 tsp onion powder

– Salt and pepper to taste

 

Instructions:

 

– mix hummus with lemon juice, garlic powder, curry powder, onion powder, salt, and pepper – set aside

– drain chickpeas and put in a large bowl – mash half of the chickpeas

– Add chopped veggies

– Mix together using hummus mixture

– Serve on bread, a lettuce wrap, or with a salad (salad pictured: cucumber, tomato, artichoke, with avocado oil, balsamic vinegar, salt, and pepper)

No bun? No prob! We’re celebrating national veggie burger day by sharing our favorite veggie burger recipe. This baby is vegan, plant based, and gluten free ? so feel free to have seconds ?.

Ingredients:

– 2 sweet potatoes, roasted and cooled

– 1 bunch scallions, sliced

– 1 cup gf breadcrumbs

– 1 cup quinoa, cooked

– 2 tbsp chipotle mayo (vegan)

– 1 tbsp ketchup

– 1 tbsp lime juice

– 1 flax egg (1 tbsp ground flax seed, 2 tbsp water, use when firm)

– Spices (we used salt, pepper, garlic powder, onion powder, cinnamon, chili powder, cumin, coriander, and a little curry – but whatever you have is fine!)

Instructions:

– preheat oven to 400 degrees

– Mix all ingredients in a large bowl

– Make any size patty you want!

– Place on a baking sheet and cool for 5-10 minutes until lightly brown

Hemp History Week is June 3-9! Join us in the 10th celebration of hemp as more than just a healthy whole food source of plant-based protein. Did you know hemp is also a growing U.S. industry with more than 78,00 acres farmed in 2018?  Were you aware that hemp is an environmentally sustainable solution for thousands of non-toxic products ranging from car parts and building materials to paper products, textiles, plastics and even ethanol? Hemp also sequesters carbon from the atmosphere and puts it right back into the soil, healing our distressed farmlands when other regenerative agricultural practices are used.

 

Do you choose to boost your nutrition with hemp because they are giving your body all 9 essential fatty acids, Omega-3 and 6, plus vitamins and minerals? Have you ever enjoyed some hemp seeds on avocado toast and the rich flavor of hemp seed oil as part of a salad dressing? We like to pamper ourselves with moisturizing hemp body care and relaxing by using CBD products.

 

As lawmakers, farmers and families embrace how hemp can support a healthy future for people, planet and our economy, the laws surrounding U.S. cultivation are currently being rewritten. Federal policy has opened up the opportunity for hemp farming and there is still work to be done writing the federal and state policies. Help us educate customers nationwide on the benefits of hemp by celebrating Hemp History Week’s Return of the Plant!  June 3-9. Learn more at HempHistoryWeek.com.

Make use of what’s  local and in season with this fresh and crunchy bowl full of GREEN! 

Ingredients:

⁃1 1/2 cups quinoa

⁃2 cups water

⁃1 bunch asparagus

⁃1 bunch radishes

⁃Fresh spinach

⁃1 bunch scallions (1/2 sliced; 1/2 for pesto)

⁃1/2 cup chopped raw almonds

Spring Pesto:

⁃1 cup basil

⁃1 cup arugula

⁃1/2 cup parsley

⁃2-3 cloves garlic

⁃1/2 cup raw pumpkin seed

⁃1/4 cup raw almonds

⁃1/2 bunch scallions

⁃2-3 tbsp water

⁃2-4 tbsp EVOO

⁃salt and pepper to taste

1. Combine all pesto ingredients in a food processor or high speed blender and blend. Set aside

2. Bring quinoa and water to a boil over medium heat. Reduce to a simmer for 15 minutes or until fluffy.

3. Steam radishes and asparagus (can use the steam from the quinoa!) for 4-5 minutes. Place in ice bath.

4. Chop raw almonds, set aside.

5. Place spinach in a bowl, top with quinoa, radishes, asparagus, pesto, and chopped almonds. For added protein add a hard boiled egg or chicken.

Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

This month we are rounding up to give to Delaware Riverkeeper Network. DRN was established in 1988 to help protect not only the Delaware River itself but all the creeks and streams that connect to it. Protecting our water supply is the main goal- but this isn’t a simple task: it involves the protection and consideration of all the factors that go into a healthy environment.

Allergies occur when one’s immune system overreacts to a foreign substance such as pollen or mold. This triggers a release of histamines.

Traditional medicine treats allergies with drugs such as antihistamines. There are numerous ways of modulating the immune system and inflammation caused by allergies.

Herbs:

Herbs such as Feverfew and Stinging Nettle have been used by traditional Greek and European herbalists for many conditions including allergies and asthma. They contain flavanoid-like compounds and phenolic acids which help reduce inflammation and help tone down one’s over-reaction to irritants.

Supplements:

Activated Quercetin is a bioflavanoid found in many fruits and vegetables. When “activated” (combined with Vitamin C and Bromelain) it can reduce inflammation and help with allergies and asthma.

Curcumin, Boswellia and Black Seed Oil

These can be taken individually or found together in supplement form. All are anti-inflammatory. Curcumin has COX-2 (an enzyme linked to inflammation down regulating effects.) Boswellia & Black Seed Oil can inhibit 5-LOX (an inflammatory marker) which make them valuable for treating asthma and allergies.

*Other supplements to consider are colloidal silver, MSM and whole leaf Aloe concentrate.

Local Raw Honey or Bee Pollen:

These can help modulate your immune response to pollen. Be careful to start very slowly and speak with a Health Care practitioner first if your allergies are severe.

Homeopathy:

Rather than traditional medicine, Homeopathic Remedies work as “Like Cures Like”. Working with the body rather than against it. There are no side effects. Consider remedies such as Histimanum, Hydrastis Canadensis or Nat. Mur. There are also combined remedies from Boiron. 

Medicinal Mushrooms:

Cordyceps mushroom is known to be oxygenating by dilating the bronchials. Reishi is an adaptogenic mushroom. By balancing immune response to things such as pollen, mold, dander, etc- it may help with allergies. Chaga Mushroom is beneficial to the epithelial cells found in the lining of the lungs.

All three mushrooms are found in Host Defense “Breathe”.

Please visit us at the Apothecary Desk!

Information in this newsletter is is not intended to be used for medical diagnosis or treatment.  The information is intended for general consumer understanding and entertainment only.  The information provided is not intended to be a substitute for professional medical advice.  

Resources available upon request.