Cherry Cardamom Bircher Muesli

An easy recipe for a sweet, tangy, warm muesli.

Today I’m sharing a unique twist on my classic Nourishing Muesli — Cherry Cardamom Bircher Muesli. This recipe has quickly become my favorite summer breakfast, and sometimes even dessert!

It’s raw (no fuss with cooking), easy to digest, tastes amazing, and is packed with antioxidants from the cherries.

Cherry Cardamom Bircher Muesli

I love this combination of flavors. It’s sweet, tangy, cool and warm at all the same time. Bircher muesli this time of year is lovely, it’s cool and refreshing since there’s no cooking or heating involved. It contains a healthy dose of fiber, healthy fats, plant-based protein, complex carbohydrates, and is incredibly easy to whip together.

You can even make this a quick breakfast by making it the night before and storing it in the fridge until the next morning!

What Is Bircher Muesli?

I’ve talked at length about what muesli is on the Nourishing Muesli post, but in a nutshell, muesli is simply uncooked granola. All that’s required is a large mixing bowl to combine your favorite nuts, seeds, grains, and dried fruits in any ratio you prefer. I like to keep my mueslis with a higher ratio of nuts and seeds to carbohydrates.

What is the difference between bircher muesli and regular muesli? Bircher muesli is the Swiss version of what many of us simply call overnight oats. My Mulberry Soaked Oat Porridge is a perfect example of a bircher muesli. While regular muesli is dry,

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What is Essene Bread?

On your journey to a healthier diet, you’ve probably done your due diligence and cut out a good majority of your bread intake. It’s a sad reality for carb-loving dieters, but most breads just aren’t good for you. However, there are a few bread options that you can and should keep in the rotation, and one of them is Essene bread.

What is Essene Bread?

Essene bread is one of the healthiest breads you can eat. This sprouted grain bread is typically cooked at low temperatures in order to preserve many of the vitamins, minerals, and enzymes found in the grains. Different Essene bread recipes include nuts, raisins, seeds, dates, herbs, and other healthy inclusions.

The basis of the bread goes back to the Essenes, a Jewish sect that flourished around the time of Christ. The Essenes are the forerunners of the Hallelujah Diet because they practiced vegetarianism and local eating over 2,000 years ago.

Essene bread is made by sprouting or germinating the seeds of grains. Typically, the grains of the Middle East were barley, rice, sorghum, and millet. Wheat was not well-known, although it does make good bread. Buckwheat is also used today.

Once the grains have begun to sprout, they are ground exceptionally fine and kneaded into a dough. Sometimes, they are made into a sourdough, which is a fermentation process, but it is not necessary. This bread cooks for 10 to 12 hours at a low temperature of approximately 100 to 150 degrees Fahrenheit. This low

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Slow Metabolism? 6 Reasons You’ve Hit A Speed Bump And Proven Ways To Rev It Up | Desi~licious RD

If there’s one thing I hear most about, it would be complaints of a slow metabolism. Is it to blame for weight gain? What affects it? How can I speed it up? Transitioning back-to-routine after quarantine has indeed catapulted the topic into the spotlight. Learn what affects your metabolic rate and how to boost your metabolism, according to science.

Slow metabolism symptoms typically hit as we age, though some lifestyle habits and underlying medical conditions can also impact metabolism. Common symptoms include tiredness, unexplained weight gain, and feeling cold. In some cases, slow metabolism symptoms present as “sluggish” digestion. 

But before we dive into plausible reasons why your metabolism may have hit a speed bump, let’s cover the basics because, to be honest, “metabolism” gets thrown around a lot.

Simply put, metabolism represents all of your body’s biochemical reactions: how you take in nutrients and oxygen and utilize them to fuel and “service” your body. You may be surprised to hear that this incredible biochemistry enables your body to heal, grow and function.

So, metabolism comprises how your body’s cells:

Support activities under your control (e.g. physical movement, etc.). Support activities not under your control (e.g. heartbeat, wound healing, digestion, absorption and processing of nutrients and toxins, etc.). Allow storage of excess energy for later use.

As you can imagine, when we connect all these complex processes under the parasol of metabolism, they can either work too

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Sweet Pickled Radishes

It’s easy to turn your radishes into crisp quick refrigerator pickles! This step-by-step recipe guide will show you how and enjoy radishes to enjoy up to 4 months! This post is sponsored by Ball® Canning. These quick, pickled radishes are sweet, spicy, and full of flavor. Sweet pickled radishes are perfect to have on hand…

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Sweet Corn and Basil Salad

This simple sweet corn and basil salad is perfect for summer cookouts or picnics and served as a side dish to barbeque. Made with only 4 ingredients, this summer sweet corn salad can be ready in less than 10 minutes!   Made with fresh sweet corn, fresh lime juice, and garden-fresh basil, this simple salad is…

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The Importance of Minerals and How to Implement them into Your Diet

Vitamins and minerals help us reach a big chunk of our daily nutritional goals. But, in practice — whether you’re shopping for dietary supplements or creating your weekly meal plan — vitamins tend to get a whole lot more love than minerals do. But here’s the thing: minerals are just as important, and they shouldn’t be overlooked.

What do minerals do? There’s no part of our body that exists and works without minerals. Minerals are catalysts in reactions, help form stable structures in our body, help prevent disease, and speed up energy production.

There are over 30 minerals used in the body. The vast majority of minerals are found in fruits and vegetables, with a few showing up from living sources such as probiotics or animal flesh. Almost every mineral can be boosted through a supplement, so if you’re missing a few, all you need to do is supplement. Here are some of the most important minerals and how to implement them into your diet.

Calcium — We all know calcium is good for our bones, but did you know that it’s also involved in the regulation of our heart and blood pressure? Our bodies’ calcium channels also help regulate energy production and the transport of nutrients. There has been too much emphasis on dietary and supplemental calcium, thanks to the dairy industry, and not enough emphasis on balancing calcium with magnesium. Plants, unlike dairy products, have a much more balanced ratio of calcium and magnesium The best

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5 Easy Ways to Add More Flavor to Plant-Based Meals

Do you ever find yourself just steaming some vegetables or throwing together a simple salad and finding that it’s really not that delicious, flavorful, and satisfying meal you were hoping for? 

Sometimes when we’re first really learning to master the art of cooking plant-based meals, this can happen. Making your vegetables taste good is key for eating well! 

But the more you understand tastes and flavor profiles, the less likely you are to experience this sense of fatigue or blandness in the kitchen. 

Understanding how to balance, enhance and layer tastes to create complex flavor profiles gives you the power you need to alter, adjust and create all the recipes you need!

These tips are super easy and beginner-friendly so that you can start using them right away!

I’m going to give you a few simple tips for cooking plant-based foods so you can be the head chef of your own kitchen!

There’s a few simple hacks I’m excited to share with you in this video that can help you make really delicious, plant-centric meals.

How to Make Vegetables Taste Good and Make Delicious Nourishing Meals

At Nutrition Stripped, we follow a mindful eating approaching. One aspect of mindful eating is enjoying your food. That means both having the freedom to enjoy all foods and also finding joy and pleasure when eating nourishing foods like vegetables.

So these are a few simple tips to help you make vegetables taste good to your preferences, so you can both nourish yourself

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Homemade Garden Roasted Salsa

Get the most out of your garden-fresh veggies with this Homemade Garden Roasted Salsa!

When it comes to seasonal vegetables, vine-ripened, fresh tomatoes are about as delicious as they come. For this roasted salsa, we used fresh ripe tomatoes and fiery habaneros, straight from our vegetable garden. Homemade salsa is such a great way to enjoy seasonal tomatoes and peppers.

Roasting the vegetables first adds a smokey flavor that works perfectly with the acidy from the tomatoes, as well as the heat from the chilies.

If roasting isn’t your thing or you simply don’t have time, you can skip it and follow the recipe to make it fresh salsa that’s just as tasty.

How to Make this a Complete Meal Using the Foundational Five Nourish Meal Template

A Foundational Five Nourish Meal contains all five elements of a balanced meal: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.

To make this a complete meal, make sure you have all five elements on your plate!

Our Foundational Five Nourish Meals can be found as smoothies, yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, and many more.

If you need more support with creating balanced meals, sign up for the Healthy Eating Made Easy with The Foundational Five course.

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How the Green Star Juicer Can Aid Your Diet Plan

You probably know all the many ways adding ample vegetables and fruits to your diet can help improve your health. The primary components to a good, health-boosting diet plan include plenty of veggies, antioxidants, good fats, fiber, vitamins and minerals. But how do you make sure that you get all of these things each day without planning out elaborate, labor-intensive meals? The answer, my friend, is to juice! Juicing is a great way to get your recommended daily allowance of nutrients.

If you’re an old hat at the juicing game, you already know that there are dozens of juicers on the market. So, which one is best? We always recommend the Green Star Juicer to our customers as a great introductory or advanced juicer. In this post, we’ll discuss everything you need to know about the Green Star Juicer as well as how you can use it to improve your diet, whether you’re looking to eat to prevent health issues, lose weight or simply feel all-around healthier and more energized!

What is the Green Star Juicer?

The Green Star Juicer is a versatile, affordable juice extraction machine that also serves as a food mill, rice cake maker and pastamaker all in one unit.This machine effortlessly pulps fruits and veggies using a powerful, twin-gear extractor, transforming all your favorite health foods into a delicious, smoothie-like juice that you can enjoy any time of day. The juicer component allows you to turn whole, vegetables, wheat grass and herbs into delicious juices.

You

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The Importance of Bees in Our Ecosystem and How to Support Pollinators

Did you know that most of the foods you enjoy wouldn’t be possible and available if it wasn’t for the work of bees?

Bees are vital to our ecosystem as a whole, especially when we talk about our food and the food our food eats if you consume animal proteins. Without pollinators, like bees, our food supply would be incredibly limited.

As we start to venture to our new lifestyle living as self-sustainably as possible, growing our own food, taking care of our land and animals, that also includes beekeeping and supporting a thriving bee population! Bee health and how bees impact our ecosystem has always been a point of fascination for me and a subject that I really enjoy learning more about and hope you find this as education and impactful.

Before I jump in, I know it may seem like you can’t make a positive impact in saving the entire bee population, but there are small ways and things you can do every day and every week that can actually support the bees.

What’s Happening To The Bees?

Did you know there are over 20,000 species of bees including the more well known, the carpenter bee, honeybee, and bumblebee? Bees are responsible for pollinating hundreds of foods we commonly eat and the food our food eats if you consume animal proteins. Think about your favorite avocado on toast, or almond butter, or chocolate, or coffee, or berries — all of these favorite foods rely on pollinators like bees.

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4 Root Causes of Chronic Inflammation

No matter your health and wellness goals, chances are they’re linked to inflammation. Or really, chronic inflammation.

Inflammation is a classic case of “too much of a good thing.”

Yes, inflammation can be a good thing! It’s a vital part of the body’s natural healing process.

But there’s a big difference between acute and chronic inflammation. 

Acute inflammation is your body’s natural way of protecting itself when you’re injured or sick.

For example, when you get a cut on your finger, the surrounding area will inflame and trigger an immune response: blood vessels dilate to increase blood flow to the area, white blood cells are released to attack foreign invaders like bacteria, and the finger swells to cushion and protect the damaged tissue. After this immune response is complete, anti-inflammatory chemicals move in to bring everything back to normal.

But whereas a cut leads to acute inflammation that serves an immediate need and gets turned off when all is complete, chronic inflammation never quite gets turned off. Your immune system is always on high alert.

This chronic, sustained inflammation is linked to an increased risk of most diseases and ailments, from estrogen dominance and PCOS to autoimmune diabetes and cancer.

Related: Estrogen Dominance…6 Root Causes That Are Easy to Miss

Related: 7 Reasons You’re Struggling to Lose Weight

So no matter your health and wellness goals, you’ll benefit from calming chronic inflammation. 

But unfortunately, you can’t simply turmeric or fish oil your way out of inflammation! You need to address

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Understanding the Healing Crisis During a Diet Detoxification

One of the things people often forget to mention when going into a detoxification—the process of ridding your body of the toxins that build up over time—is that there are different detox phases. You won’t feel on top of the world the minute you start your cleanse. Instead, the body has to kick into self-healing mode and process the toxins effectively. When you transition to a plant-based diet, the toxins that have amassed in your body will begin to move and enter the bloodstream, causing mildly uncomfortable symptoms. This is called the healing crisis or the Jarisch-Herxheimer Reaction. But the process is well worth it, especially if you’re prepared before going in!

What is the Healing Crisis?

At its core, the healing crisis is what happens when you feel worse before you feel better. Also known as the Jarisch-Herxheimer Reaction, the phenomenon was named after two European dermatologists performing research during the late 1800s. The doctors found that, after treating skin lesions with mercurial compounds, patients experienced exacerbations of symptoms before eventual improvement. The Jarisch-Herxheimer reaction also occurs often in skin care—it’s why some products make you break out before they clear up blemishes.

Think about the things that you aim to get rid of within your body: chemicals, toxic agents and all the gross stuff that builds up due to consuming a processed diet and absorbing different environmental toxins. During a detox, these components are disturbed and release compounds into the body known as endotoxins, which get flushed into

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Meat Withdrawal Symptoms: What To Do When You Go Plant-Based

The phrase “meat withdrawal symptoms” makes a minor issue sound like a great, big problem. In fact, if you’re eating a healthy diet, you won’t experience very many issues at all. Here’s a little bit more about cutting meat out of your diet and what you can expect when you take the leap to a healthier you.

Why Going Meatless Benefits Your Health

Research confirms that in three to six months of cutting meat out of your diet, you can eliminate several health problems, including:

Heart Disease — Overconsumption of meat causes heart disease. In the blog article, “Ten Proven Reasons Why Meat Ruins Your Body” there are 11 studies cited that includes over 745,000 people from several countries who were studied in these prospective cohort studies, with a combined 11 million people-years of follow-up. That is an absolute mountain of consistent data showing that eating meat results in more cardiovascular death. Obesity — Most people eat far too much meat and bread and not enough fruits and vegetables. People following the Hallelujah Diet consumed 11.5 servings of vegetables and 6.5 servings of fruit daily. So, most people get less than that. Naturally, this leads to weight gain and obesity. It’s not the fat that makes you fat — it’s the excess calories and the extra refined carbohydrates. Fortunately, when you switch over to a diet that is rich in fruits and vegetables, nuts, seeds, organic whole grains and legumes, you cut out the extra fat, the excess protein, and

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5 Health Benefits of Drinking Carrot, Beet and Spinach Juice

There’s no doubt about it: Carrots, beets and spinach are some of the most nutrient-rich foods on your grocery list, so why not blend them all up into one healthy, delicious juice? Our recipe for carrot, beet and spinach juice is consistently one of our most popular and highly rated juice recipes for the simple fact that it mixes a trio of tasty, feel-good superfoods into one drinkable delight. The result is a super-juice that brings many health benefits and makes getting your vitamins and minerals easy. Bust out your juicer, gather the fresh veggies and let’s get juicing!

Three Superfoods Come Together as One

For one glass of carrot, beet and spinach juice, you’ll need ¾ pounds of carrots, half of a medium-sized beet and a handful of spinach. Here’s why we chose these three ingredients:

Carrots—Everyone’s favorite orange veggie, the carrot is jam-packed with beta-carotene, fiber, vitamin K, potassium and antioxidants. Carrot juice makes a thick, sweet base for your juice. Beets—You simply can’t beat beets! These superfoods contain high traces of vitamin C, vitamin B6, phosphorous, folic acid and magnesium. Beets give your juices a deep, red tint and an earthy taste. Spinach—Arguably the most versatile leafy green, spinach is a great source of vitamin A, vitamin K, vitamin C, manganese, magnesium, and iron. Carrot, Beet and Spinach Juice Benefits Disease-Fighting Power—One of the things we love about these three veggies is that they all contain antioxidants, the small

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6 Reasons Why You’re Experiencing Food Cravings

Food cravings can happen to all of us. Cravings are one of the many ways your body communicates to you, and using mindful eating, we can uncover why you’re experiencing cravings and how you can adjust to give your body what it needs.

The more you understand your cravings and determine where they’re stemming from, the better you’ll be able to care for your body and its needs and the more ease you’ll have with your food choices.

6 Common Causes of Food Cravings

Although they may appear to be random and without rhyme or reason, there are quite a few well-supported causes of cravings.

While each individual may experience them differently, many of the reasons for why we’re experiencing cravings can be explained through science.

1. Inadequate Nutrient Intake

In order for the body to function properly and efficiently, we need to supply it with energy through food. The major food groups that we need to ensure intake of are protein, starchy carbohydrates, non-starchy carbohydrates, and healthy fat.

When consumed in adequate amounts for your body’s individual needs, you should feel satiated and energized. Yet when some of these items are lacking in the diet, it’s not uncommon for you to experience intense cravings in response.

For example, if you’re maintaining a diet that is consistently low in starchy carbohydrates, you may experience intense cravings for refined sugars and potent sources of carbohydrates. This is your body’s way of telling you that you are not consuming enough starchy carbohydrates.

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Are Your Thyroid and Depression Symptoms Related?

It’s undeniable: Our mental health and our physical health are deeply intertwined. Everything from vitamin deficiencies to lack of physical activity can send our brains down the path of depression, anxiety and mood swings, and it can keep us in a perpetual cycle of depression. When you don’t take care of your body, you become depressed, and when you become depressed, you’re less likely to focus on your health. But it helps if you understand the many reasons why you might be depressed so that you can pull yourself from the never-ending rotation for good.

Yes, Thyroid and Depression Go Hand-in-Hand

One of the most surprising causes of depression is thyroid disease, a condition where the thyroid doesn’t produce enough hormones. This disease, commonly known as hypothyroidism, causes a wide range of physical and mental side effects, including weight gain, fatigue, achiness, thinning hair, impaired memory, puffy face, dry skin, muscle weakness, increased sensitivity to cold, swelling of the joints and, yes, depression. People who suffer from this condition often feel blue, irritable and moody, but some never make the connection to the thyroid.

Hypothyroidism occurs when the thyroid is underactive and doesn’t produce enough thyroid hormones to balance chemical reactions in the body. The effects of the thyroid on the brain are complicated, but the gist is that the brain uses thyroid hormones as fuel to do important jobs like transmitting messages throughout the brain and body and preventing inflammation and disease in the brain. Often, people who lack

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Foundational Five Eggs, Beans, and Greens Nourish Meal

Looking for a simple and delicious meal to make using any greens you have available? Enjoy this delicious Foundational Five Eggs, Beans, and Greens Nourish Meal.

The Nutrition Stripped community has loved nourishing bowl recipes since we first shared them in 2014 because they’re so nutritious, versatile, and delicious.

Eggs, beans, and greens nourish meal is as simple as it sounds but with a dressing that makes it all come together using our go-to Creamy Zesty Shallot Dressing or any homemade vinaigrette dressing you enjoy to bring the flavor factor to life.

Eggs, Beans, and Greens Nourish Meal

Enjoy this Nourish Meal as a savory breakfast, a quick lunch, or for dinner. The dressing and meal components make this such a versatile template to follow that it seems a bit silly to call this a recipe.

We use eggs in this recipe as the protein source, but you can also use tempeh or tofu if you’d like a vegan version. In addition, if you don’t have lettuces or dark leafy greens on hand, simply utilize any vegetable and prepare it how you enjoy it most (i.e. steamed, cooked, roasted, etc.) as the salad dressings go well with any non-starchy carbohydrate.

Additionally, use whatever bean variety you enjoy or have on hand — we used black beans for this recipe as pictured, but the possibilities are endless. One note about beans in this recipe is to utilize either already prepared/cooked dried beans or well-rinsed canned beans. Otherwise, if you’re cooking dried

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Calcium-Rich Food Sources of Your Raw Food Diet

Contrary to mainstream Western belief, dairy products are far from the only source of calcium. The age old notion that a glass of milk with dinner each day will promote strong bones and help to prevent osteoporosis is certainly not the best practice: The best sources of calcium come directly from the earth. Thus, the biblical, plant-based and primarily raw diet found in Genesis 1:29 is an excellent way to increase your consumption of calcium.

Vegetables
As the Physicians Committee for Responsible Medicine explained, there are plenty of calcium sources to be found in a plant-based diet. The committee highlighted the fact that many non-Western cultures consume very few dairy products and generally do not eat more than 500 milligrams of calcium per day, yet still see minimal instances of osteoporosis. Moreover, scientists have said that calcium does not impact osteoporosis as much as other factors such as exercise.

Vegetables are an adequate source of calcium, specifically dark leafy greens such as watercress, kale, broccoli, parsley and cabbage, according to Rawmazing. Eating orange vegetables such as sweet potatoes, butternut squash and carrots is also an easy way of consuming calcium.

Here is the calcium content for of each of the following, according to the United States Department of Agriculture Agricultural Research Service:

1 cup raw broccoli, chopped = 43 mg of calcium. 1 cup raw carrots, chopped = 42 mg of calcium. 1 cup cooked collards, chopped = 268 mg of calcium. 1 cup dandelion greens raw, chopped =

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Common Causes of Stomach Bloating + 5 First Steps to Beat the Bloat

“Why am I so bloated?”

If only I had a dollar!

Bloating is one of the top complaints I hear from my clients, and something I used to struggle with as well.

Can you relate? Do you know that uncomfortable fullness that has you unbuttoning your pants and dreaming of elastic waistbands!? What it is like to feel 6 months pregnant at the end of the day?

While most people experience bloating at some point in their lives, experiencing bloating on a regular basis is a sign that something is not quite right.

Not to mention that it’s incredibly uncomfortable!

So let’s take a closer look at 10 of the most common causes of belly bloat. Then, we’ll explore five foundational steps you can take today to start beating the bloat.

10 Common Causes of Stomach Bloating (plus a BONUS) 1. Low stomach acid

Yes, stomach acid is a good thing! In fact, low stomach acid — not excess stomach acid — is most typically to blame for acid reflux.

Without adequate stomach acid, food can’t be properly broken down and digested, causing belly bloat, gas, and other uncomfortable GI symptoms.

Check out this post I wrote on 5 Lifestyle Behaviors at the Root of your Acid Reflux.

2. Thyroid dysfunction

Thyroid disorders like hypothyroidism — a condition in which the thyroid gland doesn’t make enough hormones — can result in bloating, as well as constipation, diarrhea, heartburn, and nausea.

This is just one of the many ways our hormonal

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Super Immunity 101: Understanding and Obtaining a Healthy Immune System

Ever wish you could ward off diseases and viruses the second they enter your system? Having this ability would be like possessing a superpower, and one that could do a lot of good. In the medical community, having a well-functioning immune system is referred to as super immunity, and there are some ways you can achieve it.

How the Immune System Works

There are dozens of different types of immune cells that work within the immune system. The circulatory system and the lymphatic system help mobilize these cells to fight bad bugs, colds, and the flu. We combine these cells with antioxidants and filtering systems of the kidneys and lungs to create a vast network that protects us from many problems that come from the outside. Keeping each of these components running at optimum levels leads to the super immunity we crave.

Various issues can cause our immune system to begin breaking down, however. This can lead to vulnerabilities to new pathogens, autoimmune problems, cancer, and eventually death. You can support your immune system with three simple ways of adjusting your life. These strategies give you your best chance of fighting off illness, avoiding disease, and being happy and healthy.

Supercharging Your Diet

Your diet can either support you or hinder you. The foods you choose decide this. Many of the most popular foods we eat today contain copious amounts of chemicals. Some of these chemicals are residues from pesticides and manufacturing processes, and some of them are added to

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Understanding the Self-Healing Body: How to Heal Cuts Fast

There’s nothing worse than a slow-healing cut. Whether it’s a deep slice from a kitchen knife or a particularly stubborn paper cut, these pesky, little injuries get in the way of our daily lives and cause nagging pain. Slow wound healing can occur for a wide variety of reasons, from poor nutrition and inadequate wound care to serious health issues and diabetes, but there are some safe and effective way to speed things up. In this article, we’ll cover why your wounds may be slow to heal to help you discover if it’s something small or a signal of an underlying health issue. We’ll also go over some great tips on how to heal cuts fast, naturally.

Why Do My Cuts Heal Slowly?

When you experience a wound, your body’s amazing self-healing powers kick right into action. The stages of wound healing include bleeding, swelling, tissue regrowth and scarring. Though these stages occur at different rates for different people, if you haven’t noticed that the wound has begun to heal—that is, it hasn’t started re-growing new tissues around the affected area—within five days, you might be suffering from slow healing. This occurs for a wide variety of reasons, including:

Poor Nutrition—Unsurprisingly, your diet has a lot to do with how well your immune system functions. The body requires the right amount of protein, vitamins and minerals to facilitate the healing process. According to the Cleveland Clinic, you should up your intake of protein, vitamin C, vitamin A and

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