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Blueberry Lemon Bites

Blueberry Lemon Bites

There’s nothing worse than going to a party and not being able to satisfy your sweet tooth 🧁 but don’t worry, these blueberry lemon bites are here to save the day!! Raw, vegan, and gluten free, blueberry lemon bites are a great way to wow everyone at a party and still feel great about what you’re eating 😉 recipe below!



– 1 cup almonds, ground

– 1/2 cup dates, soaked in hot water for 15 minutes

– Blend and press into mold of choice


– 3/4 cups cashews, soaked in hot water for 15 minutes

– 1 cup frozen blueberries

– 1 lemon, zested and juiced

– 1 tbsp maple syrup

– 1/2 tsp cinnamon

– 3-4 tbsp coconut milk

– 1-3 tbsp coconut oil

– 2 tbsp lemon zest


– soak dates and cashews (separately) in hot water for 15 minutes

– Grind almonds into a flour

– Mix dates and almonds to form crust, set as crust in mold of choice

– In a blender, add all filling ingredients

– Blend until well mixed

– Add filling on top of crust

– Add toppings of choice (we used dried lavender, frozen blueberries, lemon zest, and mint)

Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

Perfect Brunch Frittata

Perfect Brunch Frittata

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.



– 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




– 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



Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

July Sales Flyer

July Sales Flyer


Kiki's Korner: Joint Health

Kiki’s Korner: Joint Health

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?


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.  


  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

Arugula, Beet & Goat Cheese Salad

Arugula, Beet & Goat Cheese Salad

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 🏝


– 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!

10 Ways to Up-Level your Smoothie

10 Ways to Up-Level your Smoothie

Smoothies are easy, right? Some fruit, some liquid, maybe some protein and you have an on-the-go meal. We’re not going to re-make the wheel or anything but we have some boredom-busting, nutrient-boosting ways to take your next smoothie to the next level.

1. Pick a solid base: 

Fresh fruit works, of course, but a good frozen base will add the creamy texture you are looking for. Especially bananas- pre-sliced frozen bananas, even just a few pieces will improve the texture exponentially. Even if you don’t want the banana flavor- one slice makes a difference. Frozen mangoes and frozen avocado pieces will work as well. Ice is a good base, too- and hydrating (of course) but when it starts to melt it can result in a watery smoothie.

2. Go with a clean protein:

Find a protein that has the numbers you need, but look out for hidden ingredients that are just additives. In a plant based protein, look for pea hemp or rice protein which is easy to digest. Whey protein packs a huge punch- but make sure it’s from grass fed, hormone-free cows!

3. Add Fresh Greens:

You know you should. Don’t be afraid- it will change the color, but it will fulfill your nutritional needs exponentially! Try spinach first- it’s mild and smooth. Try kale at first in moderation, then experiment with adding more with bright flavors and even some citrus. Dandelion greens are full of vitamins and may help with detoxing.

4. Change up your liquid:

You’ll need liquid if you want a smoothie you can drink 🙂 Almond Milk is a classic go-to, but there are so many other fun options. You can use regular dairy milk, of course- but try something new! Hemp milk, for example, is easy to digest, full of healthy fats and has a lovely nutty flavor. Try macadamia nut milk with a tropical smoothie. Don’t get bored- just switch it up!

5. Bulk it up: 

Boost your fiber intake and add some wonderful texture to your smoothie with seeds and whole grains. Feel full by adding rolled oats right in to your smoothie- these little beauties add satisfying texture and fiber! Go even further by adding a seed blend with flax and chia or hemp hearts for extra fats and nutrition.

6. Add even MORE bulk: 

Bloated? Looking to start fresh? Try adding some real-deal fiber. Psyllium husk is the classic choice for a bulk fiber that will keep things moving.  Acacia fiber is clear and undetectable in a smoothie and gentle on your gut. It comes from  Food grade diatomaceous earth has a ton of benefits in only a single teaspoon- check it out here.

7. Sneak in supplements:

Here’s your opportunity to make each sip as potent as possible. Shoot for your health goals and choose something that will make you feel amazing. Try mushroom powders, matcha, moringa, and more from our apothecary department.

8. Fatten up your smoothie: 

Make your smoothie even MORE filling by adding a healthy fat source. Avocado 🥑 and it’s creamy goodness is a good choice. Coconut oil is full of medium chain fatty acids and will curb your appetite amongst other benefits. Hemp oil is a potent source of omega fats that your body needs and has a great flavor.

9. If you’re needing a sweetener, make sure it’s got benefits: 

A fruit based smoothie shouldn’t need anything else sweet, but sometimes, green smoothies need something to take the edge off. Try adding dates: blend them first with some of your milk, or soak them overnight in the fridge to prevent clumps!  If you really need more sweetness, consider using some powerful manuka honey to add even more benefits.

10. Nut Butters:

Tons and flavor and texture  can come from adding nut butters- but you don’t have be limited to peanut and almond! Try sunflower seed or pumpkin seed. Look for butters that are sprouted for even MORE nutrients.

Bonus round: Color & Garnish!

Adding pomegranate or beet powder will boost the color and add a punch of nutrition. Raw Cacao nibs can add crunch AND more fiber as well as antioxidants.

Looking for recipes and tips beyond this? Check out our Pinterest Board!

Download this recipe book from our friends at Sunfood!

Curried Chickpea Salad

Curried Chickpea Salad

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 ☀️




– 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




– 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)

Peanut Butter and Jelly Oats

Peanut Butter and Jelly Oats

You’re never too old for PB&J!! These peanut butter and jelly oats will have you feeling like a kid again, while tasting great and being packed with power foods! Oatmeal to help you stay full, chia seeds and hemp seeds for extra protein, and pumpkin seeds which are packed with tons of vitamins. Make this in the morning or overnight for a quick and healthy breakfast.


– 1/2 cup rolled oats

– 1 cup water

– 1 tbsp nut butter of choice (we used peanut butter)

– 3-5 strawberries, sliced

– 1 tbsp chia seed

– 1 tbsp maple syrup (or honey, or water!)

– 1 tbsp water

– 1 tsp cinnamon

– Toppings: toasted coconut, raw pumpkin seed, hemp seed

– Cook oatmeal as directed, when finished add 1 tbsp nut butter of choice

– Add sliced strawberries to a sauce pan, add maple syrup, and water

– Bring strawberries to a boil, reduce to a simmer 2-3 minutes

– Remove from heat and add chia seeds

– Top oatmeal with strawberries and top with pumpkin seeds, and hemp seeds, or whatever you want!

Celebrate Veggie Burger Day!

Celebrate Veggie Burger Day!

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 😋.


– 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!)


– 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

Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

We are Celebrating HEMP HISTORY WEEK!!

We are Celebrating HEMP HISTORY WEEK!!

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

B.A.L.T.O. Recipe

B.A.L.T.O. Recipe

Move over BLT, we are all about the BALTO now 💕 check out our vegan, GF twist on our old friend the BLT. We use tempeh “bacon”, avocado, lettuce, tomato, onion, and gluten free bread. This makes an easy, light lunch that you can enjoy all summer long ☀️


– 1 package Lightlife “Fakin’ Bacon”

– 1 tomato

– 1/2 red onion

– 1 avocado

– Lemon

– 1 head romaine lettuce

– Gluten free bread (we use Udi’s)

– Salt free spice blend

– Vegan mayo

– Salt and pepper (to taste)




– toast bread

– Mix vegan mayo with spice blend

– Mix avocado with lemon and spice blend

– Cook Fakin’ Bacon on a skillet over medium heat until crispy

– Spread vegan mayo on one side, avocado on the other

– Assemble and enjoy!! 😎


Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

Love your Gut with Homemade Sauerkraut

Love your Gut with Homemade Sauerkraut

Don’t be intimidated to try your hand and this gut-loving staple! It’s cheap, tasty and EASY!!


– 1 head cabbages

– 2 tbsp mineral salt (not table salt!)

– Flavorings (I used ginger, onion, and fennel seed)

– Need: 32 oz glass ball jar with 2 piece lid


– thinly slice one head of cabbage

– Add 2 tbsp mineral salt

– Massage for 10 minutes (I know but it’s worth it!)

– Place in glass ball jar

– Push cabbage down until liquid is above cabbage

– Top with big cabbage leaf

– Allow 3-5 days to ferment at room temperature (kitchen counter is best) or until the cap doesn’t push down

– Refrigerate and enjoy for up to 2 months


Recipe by Jenie Liberatore, Holistic Health Coach, MS Nutrition

summer roll recipe post

Summer Rolls with Mango Salsa

Summer (roll) timeeee and the livings easyyy. Ok but it’s finally season for our amazing, light, and flavorful summer rolls! Try out this light recipe that’s packed full of summer flavors 😋

Summer rolls:

– 1 red bell pepper, thinly sliced

– 1 cucumber, peeled and seeded, thinly sliced

– 2 carrots, peeled and grated

– 1/2 red cabbage, thinly sliced

– 1 cup mango salsa

– 1/2 bunch fresh mint

– 1/2 bunch fresh basil

– 1 package rice paper wraps


Mango salsa 💃🏼

– 2 ripe mangos

– 1 r ed bell pepper, chopped

– 1/2 red onion, chopped

– 1 jalapeño, seeded and chopped

– 1/3 bunch cilantro, finely chopped

– 2 limes, juiced


1. Prepare rice paper wraps: prepare bowl of water, get your space ready for rolling.

2. Slice all veggies

3. Prepare salsa

4. Add veggies, and salsa to wraps

5. Wrap & enjoy 😉

Summer Rolls with Mango Salsa
Summer Rolls with Mango Salsa

Spring Veggie Bowl

Spring Veggie Bowl

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

spring veggie bowl 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

Spring Pesto

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

Staff Picks: May 16th Edition

Staff Picks: May 16th Edition

Staff Picks May 16th Edition

GIVE at Organnons: Delaware Riverkeeper Network

GIVE at Organnons: Delaware Riverkeeper Network

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.

Kiki's Korner: Allergies

Kiki’s Korner: Allergies

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 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.


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.


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.

Fair Trade For All

Fair Trade For All

Every purchase supports something.
Fair trade exists so that we can support what’s fair.

Local is best, but we are globally connected and that’s also a beautiful thing. When purchasing global goods, choosing Fair Trade Certified products means supporting responsible companies, healthy working conditions, gender equality, community well-being, empowerment, and environmental stewardship.
It’s a win-win for everyone.

This month, find EQUAL EXCHANGE COFFEES on sale for $6.99

and be on the lookout for new body care products from ALAFFIA

Healing Cuisine Dinners

Healing Cuisine Dinners

To order a Healing Cuisine dinner for pickup, place your order before noon, Wednesday through Saturday.

Call or text Chef Mukesh directly at