The Buzz: Vitamin D and Sunscreen

Beach accessories on blue background

What’s the buzz? Getting “enough” vitamin D is a challenge for many. What does the science say? Vitamin D (aka the sunshine vitamin) has been in the spotlight in recent years due to controversy among the scientific community over the benefits of its intake. While it’s known for its role in bone and teeth health…Read More

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A Recipe for Healthy Summertime Celebrations


Backyard barbecues, pool parties, picnics in the park, and trips to the ice cream shop — ahh, the signs of summer! Between a calendar full of festive occasions and the whirlwind of summertime travel, it’s easy to let your healthy habits slide.

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Spanish-Style Cauliflower Rice

spanish cauliflower rice

Tender cauliflower rice sautéed in a savory blend of cumin, onions, and tomato, leaves your mouth with a spicy flavor that calls for a summer celebration. Serves 4. 1 large head cauliflower (about 1 pound) 1 tablespoon olive oil 1/2 cup yellow onion, diced 3 cloves garlic, minced 1/3 cup chopped tomatoes 1/4 cup tomato…Read More

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Seven Ways to Kick Your Sugar Habit

Fresh Plum Assortment

Americans are consuming nearly 150 pounds of added sugar per year —  that’s approximately 42 teaspoons per day! The American Heart Association recommends limiting added sugar consumption to no more than 6 teaspoons for women and children, and 9 teaspoons for men —  quite a lot less than most are consuming. While sugar-sweetened beverages and…Read More

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The Buzz: Natural Sugars

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What’s the buzz? Natural sugars like honey, maple syrup, agave, and coconut sugar are better for you than table sugar. Or are they? What does the science say? We have some not-so-sweet news: most Americans consume too much added sugar — an average of 22 teaspoons per day! That’s more than double the recommended maximum…Read More

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Grilled Stone Fruit, Arugula, and Olive Salad

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Summer stone fruits like apricots, peaches, and plums are the perfect way to satisfy a sweet tooth without the added sugar. This seasonal salad pairs smoky-sweet grilled stone fruit with spicy arugula and salty olives for a flavorful combination that is perfect for any summer celebration.

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The Buzz: Menu Labeling


What’s the buzz? You’ll now get a side of calorie information with your burger and fries in many restaurants. What do the law and the science say? Not so fast. Although the food industry is abuzz with the news that providing calories on (some) restaurant menus is now mandatory, not every location must comply and…Read More

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The Buzz: Food Intolerance Testing

skin allergy test

What’s the buzz? Food-sensitivity blood tests can save you from exposure to harmful ingredients. But could they be needlessly limiting your food choices? What does the science say? Awareness around food allergies and intolerances has increased exponentially in the last decade. This is great news for someone with a food allergy — doctors are more…Read More

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Helping People with Food Allergies and Intolerances Dine Well

Ingredients for Breakfast Oatmeal Eggs Bread Apple Rustic Wooden background

The number of people with food allergies and intolerances is on the rise. It’s hotly debated whether this is a result of better diagnostics or truly a greater number of people developing food allergies and intolerances — likely a combination of the two. And while celebrity diets that promote avoiding certain ingredients like gluten, soy, and dairy (and many more) may make you want to roll your eyes, allergies and intolerance should not be treated lightly.

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Matcha Brown Rice Risotto


Creamy, made without major allergens, and oh-so-satisfying, this plant-forward version of a mushroom risotto includes shiitake mushrooms and green tea for an interesting spin on a comforting classic.

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Celebrating the Mediterranean Way of Life


Imagine a table filled with freshly caught fish topped with bright green herbs, platters of vibrantly colored vegetables, and a simple bulgur salad lightly tossed in a fragrant citrus and olive oil dressing. Sitting around that table are your closest family and friends, breathing in the sea air and lingering over the meal with great conversation and lots of laughter. Sounds like vacation, right? For those living near the Mediterranean Sea, this is just a typical evening.

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The Buzz: Blue Zones® Diet


What’s the buzz? Eating like people in the globe’s “Blue Zones” could be the secret to a long, happy, and healthy life. What does the science say? The Blue Zones® refers to five regions around the world that are home to some of the world’s healthiest and oldest people — Loma Linda, CA, in the…Read More

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Beet and Frisée Salad with Smoky Pistachio Dust

salad with smoky pistachio dust

Antioxidant-loaded beets are transformed with a quick-pickle that lends a sharp, yet sweet flavor. Served over a fresh frisée salad and sprinkled generously with pistachio dust, this salad is healthful, full of flavor, and may just look too pretty to eat. The smoky pistachio dust is adapted from Ripe: A Fresh Colorful Approach to Fruits and Vegetables by Cheryl Sternman Rule

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The Buzz: Carb Cycling

Health Food with High Fiber Content

What’s the buzz? Carb cycling is the latest go-to diet to boost athletic performance and burn fat. What does the science say? As the primary fuel for our muscles and brain, carbohydrates are the limiting factor when it comes to endurance exercise and have also been shown to play an important role in short-duration, high-intensity…Read More

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10 Brain Boosting Bites


The connection between food and healthy aging has been well-established. More recently though, scientists have found a relationship between certain foods and how the brain functions even beyond early development in children.

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The Buzz: The MIND Diet

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What’s the buzz? The Mediterranean-DASH Intervention for Neurodegenerative Delay — a.k.a. the MIND Diet —  will help your brain stay younger for longer. What does the science say? It’s well established by now that what we eat affects our long-term health — from warding off chronic conditions like cardiovascular disease and diabetes to aging “gracefully.”…Read More

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Mackerel White Bean Salad with Fresh Herbs


The sustainable and deliciously flavorful fish that you didn’t know you loved, mackerel’s omega-3 fatty acids are brain boosting and satisfying. This salad is high in protein and paired with creamy white beans, arugula, and herbs for a truly Mediterranean experience.

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The Buzz: Low-Fat vs. Low-Carb Diets for Weight Loss

Healthy food clean eating selection

What’s the buzz? Choosing whole foods instead of focusing on numbers could be your ticket to weight loss, says new study What does the science say? Last month a study published in the Journal of the American Medical Association (JAMA) finally put to rest the debate about whether a low-fat or low-carbohydrate diet is better…Read More

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The Buzz: Plant-Based Milks

Different types of non-dairy milk

What’s the buzz? Dairy is mooooving over for plant-based milks in many people’s diets. What does the science say? The days of soy milk as the only cow’s milk alternative are gone — today’s grocery store shelves are filled with a myriad of plant-based milk options such as almond, cashew, coconut, hemp, flax, oat, rice,…Read More

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The Buzz: Bee Pollen

Acai breakfast superfoods smoothies bowl with chia seeds, bee pollen

What’s the buzz? Bee pollen may relieve a variety of health problems, including seasonal allergies and low energy. What does the science say? Bee pollen is a nutrition supplement touted as a natural seasonal-allergy reliever and immunity booster (now that’s an idea worth buzzing about!). It is made up of pollen that is collected by…Read More

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The Buzz: Carrageenan

Organic White Almond Milk

What’s the buzz? The food additive carrageenan may cause a variety of health problems. What does the science say? Carrageenan is an food additive made from seaweed that is commonly used as a thickener in plant-based milks, cottage cheese, ice cream, deli meats, and vegan dairy alternatives. Critics of carrageenan claim it can cause inflammation,…Read More

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Eat These 10 Foods to Show Love for Your Heart


When talking about heart disease prevention, often the focus is on what you shouldn’t eat: red meat, cheese, salt, too much alcohol. While removing these foods from your diet can reduce your risk of heart disease, emphasizing what you can add to your plate to better your heart is just as important – and a lot more fun.

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The Buzz: “Free from X” Health Claims

a sugar free word with background

What’s the buzz? Choosing sugar-, gluten-, dairy-free, or other free-from foods is a fast track to healthy eating What does the science say? Sugar-free, dairy-free, gluten-free, nut-free, soy-free, and you-name-it-free are everywhere on package labels and restaurant menus these days. For some, the surge of new products made without specific ingredients can be very helpful…Read More

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The Buzz: Nutrigenomics


What’s the buzz? Your food choices can help or hinder you in reaching your genetic potential. What does the science say? An emerging form of nutrition science called nutrigenomics may help health professionals create personalized nutrition plans based on your specific genome (a.k.a. your complete set of genes). The Human Genome Project found that for…Read More

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Warm Radicchio Breakfast Salad with Soft-Cooked Egg

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Salad for breakfast? We should have said: Salad! Yes, for breakfast! Warm, satisfying, and super-fast, this breakfast, brunch, or lunch dish is interesting, but so comforting you’ll forget it’s low calorie. Pair with avocado toast, grapefruit, and hot coffee or tea for a complete meal.

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The Buzz: Dragon Fruit (Pitaya)


What’s the buzz? Hot pink is the new green (smoothie). What does the science say? The vivid pink smoothie bowls that have taken over your Instagram feed get their eye-popping color from dragon fruit (a.k.a. pitaya), which is native to Mexico, Central and South America, and grown in some parts of Asia as well as…Read More

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7 Foods to Boost Your Immunity

Cloves of Galic in a Wooden Serving Scoop

No one plans to get sick, and it always seems like a cold or flu hits at your busiest times. While you can’t completely avoid germs (unless you want to avoid public places altogether), there are many ways to amp up your immune system so your body is ready to fight back.

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The Buzz: New Blood Pressure Guidelines

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What’s the buzz? New blood pressure guidelines mean nearly half of Americans now have high blood pressure. What does the science say? Last month, the American College of Cardiology (ACC), along with the American Heart Association (AHA), released new guidelines that lower the number at which you are considered to have high blood pressure. A…Read More

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Staying Well During the Busy Holiday Season

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It’s that time of year again, when the pressure mounts to stockpile gifts, plan holiday meals and treats, and attend office and friends’ parties. If just reading that sentence makes you anxious, you’re not alone: this is the most stressful time of year, according to psychologists.

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Navigating the Holidays, Nutritiously


Most of us experience a host of challenges to our wellness goals during the holidays. We’re crunched for time, with social gatherings, volunteer service, shopping excursions, family activities, and faith events all crowding the calendar and making it even harder to fit in exercise and healthy meals.

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The Buzz: Lower-Fat Avocados

food background with fresh organic avocado on  old wooden table

What’s the buzz? New “light” avocados could mean indulging in #avocadotoast more often What does the science say? There are more than 6 million photos tagged #avocado on Instagram. Whether it’s an avocado rose–adorned grain bowl, an avocado-based chocolate mousse, or baked avocado “fries,” this nutritious fruit is getting all the love. Can there be…Read More

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The Buzz: Jackfruit

Homemade Organic Fresh Jackfruit

What’s the buzz? Jackfruit tastes like meat but is way better for you. What does the science say? Jackfruit is a plant relative of the fig — though with a very different taste and texture — that is native to Southeast Asia. The fruit is commonly found in regional cuisines of India, Bangladesh, and Thailand,…Read More

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Power-Up with Plant Protein

Healthy fresh cauliflower and squash salad

Protein is an essential macronutrient that helps our bodies build and maintain muscles, keeps hair, skin, and nails healthy, and shuttles nutrients to our cells.

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The Unsuspecting Health Barometer: Your Gut

Fresh vegetables for roasting on rustic wooden background

It is well established that the billions of bacteria that reside in your gut are important for digestive health. In recent years, though, scientists have discovered that the state of health in your gut may be a window into your overall health status and risk for certain diseases down the road.

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The Pros (and Cons) of Probiotics

Portion of Blueberry Yogurt

Probiotics have gotten a lot of attention in recent years as helping lay a foundation for a healthy gut. They’ve infiltrated their way into our grocery stores, and supplement makers may have you wondering if a little probiotic pill is the secret to feeling great.

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The Buzz: Home Fermentation

Home Canning Fruit and Vegetable Food Preserves in Storage Shelves

What’s the buzz? Everyone’s talking about getting funky with your food. Is it really that good for you — and is it safe? What does the science say? Lots of people are experimenting in their kitchens these days (and not just in Berkeley and Brooklyn). From feeding a sourdough starter for freshly baked bread to…Read More

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Classic Home-Cured Sauerkraut


If you’re not already eating fermented foods, what are you waiting for? Good for your gut and made with just a few ingredients, sauerkraut is a good place to start. Use it to top a grain bowl, tacos, a bean burger, or try one of the many other suggestions made below.

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Plant-Based Eating YOUR Way

Falafel balls with yogurt dip and lettuce.Top view

Health experts like a good debate about food. When reviewing recommendations in the popular media, you may be hard pressed to find a consensus about the “best” diet.

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The Buzz: Adaptogens


What’s the buzz? Adaptogens might be the mystical medicinal tonics that can bust your stress naturally. What does the science say? High levels of daily stress have become normal for many Americans — we’re working longer hours, tasked with doing more, and, thanks to technology, more connected than ever before. The link between stress and…Read More

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Stop the Slump: Boost Energy the Natural Way

Vegetable Crudites and Dips/ vegetable platter, healthy eating

That 2 o’clock slump — raise your hand if you know what we’re talking about. You’re listless and distracted. Focus? Ha! If there were only a way to power through this feeling…(cue the sound of candy wrappers rustling).

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Red Lentil Slaw with Tomato, Ginger, and Coriander


Not your typical “slaw,”  but we don’t aim for predictable. The ginger and coriander add a brightness to lentils you didn’t know could exist. Packed with protein and fiber, it can be enjoyed as a hearty side or as a main for a light lunch or dinner.

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The Buzz: Clean Eating

Raw yellow foods

What’s the buzz? Is eating “clean” the golden ticket to health and happiness? What does the science say? Search for #cleaneating on Instagram or Twitter and you’ll get several million posts, with the top ones garnering over 10,000 likes. (Not to mention the 60 million results you get with just a quick Internet search.) To…Read More

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The Buzz: Nightshades


What’s the buzz? Nightshades are vegetables with a shady reputation that some say you should avoid. What does the science say? Just when you thought everyone agreed that vegetables are good for you, many online “health experts” have put nightshade vegetables on their “do not eat” list. And when celebrities like New England Patriots quarterback…Read More

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The Hype on Whole Grains

Healthy Quinoa Pilaf

In recent years, grains have been quite the controversial food category. From books like “Wheat Belly” or “Grain Brain” to popular diets that eliminate grains like Whole 30 and The Paleo Diet, it may seem like grains are the cause of all health problems. For most people, however, whole grains are part of a healthy diet.

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Toasted Quinoa Cauliflower Tabbouleh


Toasting quinoa (or any whole grain) brings a subtle nutty flavor to any dish. Paired with cauliflower, you have a vegetable- and protein-packed twist on a dish traditionally made with bulgur.

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The Buzz: Cricket Protein

Pie ingredient

What’s the buzz? Bugs with benefits: Are crickets the new perfect protein? What does the science say? While insects are a regular part of many people’s diets around the world, in the U.S. the idea of eating bugs probably sounds, shall we say, a little foreign. In recent years, insects — and crickets in particular…Read More

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Seven Ways to Pump Up Your Productivity

Overhead fruit smoothie

A quick internet search on how to be more productive results in more than 36 million (yes million!) articles. Whether you’re a working professional or a college student, figuring out how to be more productive in the limited hours you have each day may feel like a constant work in progress.

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Eggplant with Coconut, Mint, and Pistachio


The combination of crunchy pistachios, nutty coconut, and spicy cardamom, brightened up by fresh mint, provide a wonderful punch of flavors. As simple as it is delicious, the thin slices of eggplant create shell-like structure, turning each into a bite-sized treat.

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The Buzz: Acai Bowls


What’s the Buzz? Açai is a deep-purple wonder food that’s the coolest new food trend (literally). What Does the Science Say? Açai (ah-sigh-ee) is a dark purple tropical fruit native to South American rainforests that is most known for its use in smoothie bowls, one of the latest healthy (and often spend-y!) breakfast trends. (What’s…Read More

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Grilled Apricots with Greek Yogurt and Berry Mash

Cheryl Rule – Apricots

If you never thought about grilling your fruit it’s time to start. When fruit is placed on the grill it caramelizes and its flavor intensifies. The recipe calls for apricots but they can easily be swapped out for another seasonal fruit such as peaches. Serve with creamy Greek yogurt and mashed berries and you have an incredibly simple (and healthy!) dessert or even breakfast.

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The Buzz: Kombucha


What’s the buzz? Kombucha, the slightly tart, slightly sweet, and sometimes fizzy beverage that’s increasingly available in beverage cases nationwide has a big fan following. Many claim it can support immunity and provide a wide range of other health benefits. What does the science say? Kombucha is a fermented tea and sugar-based drink to which…Read More

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Fig and Watercress Salad

Cheryl Rule – fig and cress salad photo_970x546

Forget boring salads. Fresh figs, bright mint, spicy watercress, and walnuts come together to form a gorgeous salad that takes under 10 minutes to make.

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The Buzz: Monk Fruit Sugar

Momordica grosvenori fruits

What’s the buzz? Monk fruit sugar is the newest zero-calorie sweetener to have dieters salivating. What does the science say? Monk fruit, also referred to as “lo han guo,” is a small green gourd that grows in Southeast Asia. While this sweetener is newly on the radar for many Westerners, its use dates back to…Read More

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The (Bitter)Sweet Truth about Sugars

Healthy Dessert with Cereals and Yoghurt

In recent years, sugar has been deemed a major contributor to our nation’s obesity crisis, along with other health conditions. It’s true that added sugars add empty calories to one’s diet, and few of us need more of those!

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Homemade Muesli


Have you met muesli? It’s similar to granola but rather than mixing in oil and honey prior to baking, you toast the grains plain and add your own honey upon serving (yes, you control the sugar!). Serve this muesli with milk or stirred into yogurt – we are sure it won’t disappoint.

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Watermelon Gazpacho


Forget what you know about soup. This watermelon gazpacho is a little sweet, a little savory, served cold — and is extremely refreshing. The watermelon makes it perfect for keeping hydrated on a hot summer day.

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Green Beans with Chopped Eggs and Olives

Cheryl Rule – Green Beans with Olives and Eggs

Although readily available year-round, seasonal green beans really take the spotlight. For a quick and easy lunch or side dish, fresh green beans are blanched to retain their beautiful vibrant color and are paired with chopped hard-boiled eggs and briny olives.

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When Gluten’s Off the Table

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Going “gluten-free” may seem like the trendy thing to do right now, but for some people avoiding gluten it’s the only effective treatment for their health condition.

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Avoiding Gluten?

Artisan Sourdough Bread

For our guests with gluten-related disorders or those avoiding gluten for other reasons, we offer “made without gluten-containing ingredient” options.

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Garlicky Greens Over Polenta

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Beautifully flavored with garlic, spicy red pepper flakes, and a splash of vinegar, these greens prove you don’t need to add more salt in order to create more flavor.

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Exercise Eats: Real Food or Sports Foods?


Whether you’re gearing up for an upcoming race, training for college athletics, or just enjoying a long bike ride, fueling your body is key to performing and feeling your best both during and after exercise.

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Chocolate-Date Energy Bars

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Many energy bars come with a long list of ingredients and high dose of sugar. Skip the uncertainty and make your own. Naturally sweetened by dates and loaded with almonds for extended energy, these bars are sure to satisfy when hunger strikes.

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Olive Oil Poached Salmon with Tomatoes and Herbs


Poaching can feel intimidating, but it’s actually a quite simple cooking technique. Make this beautifully poached wild salmon in minutes to serve over whole wheat pasta and vegetables, all by itself, or even on a sandwich the next day.

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Surprisingly Edible Plant Parts

Garden Beets

When most of us think of vegetables, we see visions of ruby red beets and vibrant carrots roasting in the oven, or forests of tree-like broccoli stalks waiting to be steamed or stir-fried. But, what about those feathery carrot tops or deep green beet or broccoli leaves?

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Plant Power for Cancer Prevention


When it comes to cancer, the stats are scary — one in two men and one in three women will get cancer sometime in their life. While that reality is daunting, don’t let it make you feel powerless.

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Toasted Pepita Pesto

Cheryl Rule – toasted pepita pesto (orig)_546x320

Pesto can be made with almost any nut or seed one desires; this recipe uses pepitas. Toasting the pepitas releases their oils and deepens their flavor for a delicious take on the classic.

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A New Kind of New Year’s Resolution


Happy New Year! A fresh, new year, full of promise, resplendent with opportunity…rife with anxiety. Let’s admit it: Many of the resolutions we all set in the New Year are goals we set every year.

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Cumin-Scented Wheat Berry and Lentil Soup

Cheryl Rule – cumin-scented wheat berry lentil soup (orig)

Start a meal with a warm cup of soup and reap the benefits. This filling, hot, fiber-loaded soup will help curb your appetite, which can help with portion control. To save time, cook a large batch of wheat berries ahead of time and store in the refrigerator for up to one week for healthy, nutty grains at your fingertips.

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Garbanzo Cauliflower Soup

Cheryl Rule – Garbanzo Cauliflower Soup (orig)

Cozy up in your favorite chair and enjoy this hearty nutrient-loaded soup. Before taking your first spoonful, take a mindful moment to smell the deep aromas and hint of paprika as the steam warms your face.

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Food Allergens


We take food allergies seriously. Our menu items are prepared from scratch in our kitchens each day using the freshest, highest quality selections available seasonally and regionally. As a result, we do not operate from corporate recipes and ingredients and products change frequently in our kitchens.  If you have food allergy concerns, our well-trained chefs…Read More

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Plant-Based Diets for Everyone


More people are choosing to eat a plant-based diet, whether it be a strictly vegetarian or vegan diet; a pescetarian diet (includes fish), or a more flexible diet that includes a mix of plant-based meals and those that include meat and poultry (the “flexitarian” diet, or other options like Mark Bittman’s “vegan before 6”).  People…Read More

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Eating for a Happy Wallet

Cutting mushroom

While many health and fitness websites, blogs, and magazines may have you believing that healthy eating is only for top earners, it doesn’t have to break the bank.

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Eating Healthy in the Workplace


The workplace can be one of the biggest saboteurs of eating healthy. It’s where many of us spend the majority of our days, and from working lunches, office candy jars, and celebrations, it’s easy for unwanted calories to sneak in without even realizing it. Pair that with a sedentary desk job and you have a recipe for packing on extra pounds.

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Managing Your Weight? Who Isn’t…

FFYWB_6 – Energy Balance_CBA

For most, achieving and maintaining a healthy weight involves lifestyle modifications of healthy eating, physical activity, and behavior changes such as managing stress and getting enough sleep.

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Cheers Without the Fear — Navigating Holiday Beverages

christmas time

From holiday parties and family celebrations to shopping trips and end-of-semester traditions, the six weeks between Thanksgiving and New Year’s can feel like one marathon celebration. Pair that with all of the tempting holiday foods and drinks that are everywhere you turn, and it’s easy to see how the average American gains between one to five pounds during the holiday season – many of which unfortunately will stick around after the ball drops on New Year’s Eve.

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