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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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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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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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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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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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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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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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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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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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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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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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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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 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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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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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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Fig and Watercress Salad

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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 (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

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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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