Featured Lifestyle

Tree of Holiday Life

December 12, 2017

Toe Food & Inner Voices:

I have been working with my clients to get to know their inner voices lately! Here is an example from JM traveling with comical twist:

“Finished off Saturday night at Big Bowl. Stir-fried with toe food. Surprisingly, the toe I had was boneless and not bad at all. My fear of catching athlete’s feet was a non-issue. Sunday night, the little one was working to get the upper hand as I plotted to get a $60 prime rib. I was losing that battle dramatically. Lisa, my partner, took the High Road and stood her ground as my little one stomped, snorted and sulked. Ended up with a 4 oz sliced prime rib dinner with greens and roasted potatoes at Eataly. As I ate, the bear in me quieted down and by the time I had finished, I was satiated and happy to have had the helping hand. Off to Midway for the trip home. Back on “The Cod” by 9!! Thus endeth the story.” – JM 

At a recent program I taught, we talked a lot about the holidays. Here were some thoughts and great highlights from the workshop:

“I had to chuckle at Nicole’s description of the “inner voice” inside of us that can derail our best intentions or at least make us act mindlessly when it comes to holiday eating/celebrations. I think we’ve all been there and it’s helpful to be reminded that the “inner voice” exists. It’s important to practice self compassion this time of year and to nourish ourselves with healthy foods. If we are kind to ourselves and our bodies are nourished with fruits and vegetables we are stronger and more resilient.” – KM 

Lifestyle Recipes

Sea Beans

September 27, 2017



to search about; seek; rummage; hunt

Sea beans are an unusual vegetable that goes by many names such as salicornia, samphire and sea asparagus. It is primarily found growing near the ocean and around other salty bodies of water. Sea beans have been gaining in popularity in recent years for their salty taste and crunchy texture. Although it goes by the name of bean, this plant isn’t a bean at all, and is actually an edible succulent. While you may be able to find this unique green vegetable at your local farmer’s market it is commonly foraged by the sea. 

You will find it growing in the sand without any leaves or flowers, it looks like a mix of asparagus and green beans branching off in all directions.

Sea beans contain healthy amounts of vitamin A, calcium, iron, and iodine. Iodine is especially important for the function of your thyroid and is not abundant in many foods, making sea beans a worthy addition to your diet. The color of sea beans comes from the flavonoid known as quercetin. This flavonoid works as an antioxidant in your body preventing damage from free radicals and even reducing inflammation. This distinctive vegetable is also high in protein providing 10 grams in just a half cup of the raw stalks.

The natural saltiness that this succulent provides lends well to the process of pickling. Pickling sea beans is simple and will result in a great addition to a grain bowl or salad.

Pickled Sea beans
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  1. sea beans
  2. 1-liter apple cider vinegar
  3. 500-mL water
  4. 2/3 cup honey
  5. 1 teaspoon black mustard seed
  6. 4 teaspoons coriander seed
  7. 3 teaspoons fennel seed
For the Brine
  1. In a medium saucepan, roast the spices on medium heat until they are fragrant. Add this to the vinegar, water, and honey and bring to a boil.
For the Beans
  1. Placed washed beans in a mason jar to fill 3/4 of the way and fill remainder of jar with brine. Put a lid on the jar and store in the fridge for
  1. The remaining brine can be used to pickle any other vegetables on hand or saved in the refrigerator
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

This chart shows a few grain bowl options that you can combine your pickled sea beans with for added nutrition and flavor! To use the chart simply pick an ingredient from each category and add any spices or seasonings you would like to create a complete meal. 

Meet one of our interns:

Taylor is a dietetics student working towards her bachelor’s degree at Montclair State University in New Jersey. When she graduates she plans to attend a dietetic internship and hopes to work in nutrition counseling, helping clients to attain a healthy relationship with their food. She enjoys testing out new plant based recipes in her free time as well as being active through activities like hiking and yoga.


Practice Intuitive Pesto

June 30, 2017

For the Love of Food

Have you ever loved a food so much that you’ve dreamt of ways to make it as exciting as when you first tried it?  Or you fear the day you grow tired of your most beloved meal?  Switching ingredients in recipes could keep your favorite foods stimulating.

For Nourishment

Food should be exciting and nourishing.  Diversifying recipes maintains appeal and can provide a wider range of nutrient intake.  Experimenting with recipes can also be quite helpful if you or someone you prepare meals for has a food allergy or food intolerance, which allows you to share your favorite foods with others!

For Sustainability

Fortunately, this time of the year is especially favorable to variety with more items in season.  Choosing seasonal items can support farms and farmers in your community, reduce processing and packaging, and help preserve natural resources.

For Your Own Practice

Pesto is a simple recipe that is easy to modify.  The alternate ingredient combinations are endless as are the uses for pesto.

The essentials to a pesto include: greens, nuts, and flavor.  Every pesto needs some oil, but you can switch that up too.  Play with ingredients from each of these groups to spice up your pesto game!

Assemble Your Pesto

Listed are some ingredient ideas that could be used together for a new intuitive pesto recipe.

Basic Guide:

2 cups of greens  + 1/3 cup nuts or seeds + 4 cloves of garlic + 3/4 cup extra virgin olive oil

Place seeds/nuts/garlic ingredients in food processor. Add greens and blend until pureed
Slowly add extra virgin olive oil and blend until texture is at a desired consistency.

One example could be pea greens in place of basil, swap out pine nuts for cashews, and opt for nutritional yeast instead of cheese.  *Find the recipe for this cashew pesto below!

Cashew Pesto
Traditional pesto recipe with alternative ingredients
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Prep Time
20 min
Prep Time
20 min
  1. 1/3 cup cashews, 1/3 cup nutritional yeast, 4 cloves of garlic, 2 cups pea greens, 3/4 cup extra virgin olive oil, juice from half a lemon
  1. Place cashews, nutritional yeast, and garlic in food processor
  2. Blend until a paste forms
  3. Add pea greens and blend until pureed
  4. Slowly add extra virgin olive oil and blend until texture is at a desired consistency
  5. Add lemon juice and mix
  6. Serve
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Meet one of our interns: 

Katlynn is a dietetic intern with Sodexo and graduate student at the University of Rhode Island.  She earned her Bachelor of Science in Dietetics from the University of Massachusetts Amherst.  Upon completing her internship and earning her Masters degree, hopes to travel and volunteer while finding her niche in sustainable nutrition as a Registered Dietitian.  She is passionate about seasonality and the the farm-to-table movement.  In her free time she outdoors hiking, running, and doing anything by the ocean.


Spreading the Love: Briget Bride

June 20, 2017

This month, I’m happy to share my sixth interview with a mentor that inspires me everyday with her foraging finds, creative fermentations and stories of her life journey. There are many that challenge us to understand ourselves, grow our spiritual practices and cultivate our lives. This series is to share with you a few of my own personal mentors that whether they are aware of it or not, have made a huge imprint on my life, love and world. 


: a woman who has special achievements in life, abilities, or personal qualities and is regarded as a role model or ideal.

My nutrition is much more than the food on my plate. Over the years, it has expanded into everything I choose to consume, which led me to a beautiful collaboration with SEMAP (Southeastern Massachusetts Agricultural Partnership). I presented at several of their community conferences, where I met Briget Bride. She was a front row student that became another rich ingredient in my nutrition practice as she nourished my life with a friendship filled with lots of food talk, inspirational recipes, foraging adventure stories and eating emotions. I should mention she is a psychotherapist and expert food preserver. Two of my favorite things! 

Briget has had a successful practice serving Boston, the South Shore, The Cape and the Islands for more than 20 years. She is a compassionate therapist who teaches people new ways of perceiving themselves and their problems in order to bring about a higher quality of life. We have curated an Eating Emotions Therapy Group in Hyannis at Delicious Living Nutrition

What has been your journey into what you do?

My decision to pursue becoming a Psychotherapist happened shortly after I found a therapist who would listen and engage with me in a deep and meaningful way. Until then, I had only found counselors who didn’t really listen and didn’t seem invested in me. For the first time in my life I felt hopeful that I might feel happy one day.  This discovery fueled my wanting to share this with others, so many like myself who suffer quietly inside from such deep distress and sadness. I enrolled in school and opened my first office in Quincy in 1992 and I began.  

What have you cultivated along the way?

Basically myself.  I realized through the therapy I was engaged in, when I cultivate the things that I need in my life, I am happier.  

Such as: therapy, it was a crucial process to help me connect with myself and learn kindness toward me, investing in my marriage and good friendships. Reconnecting with nature by spending more time outside, curiosity about art in many formats, clay, sewing, singing, gardening, and currently, nutrition, cooking for my health needs and fermenting food.  All of this has helped me be a happier person who has more to offer all of the important people in my life.

What inspires you?

Again, and again I am amazed at the resilience and  generosity of people and nature.  I am also drawn toward how everyday, common things are so beautiful if we stop to look, allowing that moment to linger. In these moments, I am at peace, and at the same time filled up with possibility. Sunsets always remind me to see art in everything.

What are the biggest things you’ve learned?

I have learned I need people.  I am a better person for letting people in and having them affect me, and me them. Learning the art of connecting with others, while being strong and vulnerable is a lifelong pursuit.

Do “it” anyway. When I want to explore something new and many thoughts and feelings overwhelm my mind, I go forward anyway. I have learned to sit with the discomfort that comes along with stepping out of my  current role, whatever it may be, to enrich my soul.

Being strong is being kind, thoughtful, vulnerable, direct, working through problems, and being open minded.

Make myself happy first. When I can keep this complicated concept, present in my thinking, my relationships with everyone and everything improves.


What is your relationship with food?

My relationship with food is complicated and long. Originally I was taught consuming food for others was love. This was pricey throughout my childhood. I knew in my twenties that I needed to learn more about nutrition and how to eat healthy. Since then I have made it part of how I live my life. Seeking out people who grow my food, connecting myself again to nature and being curious about what food grows without our help. Foraging has filled my soul so much. Nature, curiosity, connecting, healing… I used to think healthy food couldn’t taste very good, You have helped changed that distorted perception.   Currently I am learning that the most delicious food is usually the best for me, go figure!!

What’s your favorite meal to create?

I love opening my or anyone’s refrigerator and seeing what is available to create with. It seems to me that having an open mind toward what is available and how to utilize it. My husband and friends often comment enthusiastically on this talent. I love making vegetarian patties, they are easy to make and can help use up many small amounts of leftover foods. They are a healthy quick meal when I am on the go.

My last impromptu meal was greens picked from the garden, a mango vinaigrette made from my mango jam, sprinkled with chive blossoms and mint. AMAZING flavor.

Mango Vinaigrette

  • 2 heaping Tablespoons of Stoneledge Gardens Mango Jam (try this with any full flavor jam)
  • 1 t dried mustard
  • ½  cup Apple Cider Vinegar
  • ½ Good quality Olive Oil
  • pinch of salt and pepper to taste

Toss all in a mason jar, shake well and use on salads, brush on fish, I also used this on smoked whitefish my husband make last week. I think it would also be a great dip to have on hand for impromptu gatherings this summer.

Who are your favorite teachers? why?

My longtime therapist Deborah Bohnert, has been a steadfast presence in my adult  life. By example she teaches compassion, valuing people, reassurance, and strength.  these were all things I was unable to see in myself when we started our work together. I still remember when she asked me to take a leap of faith and trust her. I’m glad I did, some of the best things have come from learning I can trust new people. Also that we don’t have to be perfect to be loveable.  The more I garden the more I learn from nature. Gardening has a way of teaching us patience and tolerance. I have never been a fan of insects, Now I have come to value their place in helping my garden survive. My cats teach me to stop and be.

What is your vision board for 2017?

Opening my new office in Hyannis has been exciting. I am looking forward to discovering and connecting with the Cape Cod community. Spending more time with my husband enjoying our home and gardens we have created. Slowing down, picking quality social events over quantity. Adding yoga to my world.  That seems like enough, haha.

What’s your favorite book and why?

“James and The Giant Peach” When I was young this book gave me a lot of hope that there is a better world for me, I could go off and create a new life, and I did.

How do you balance your life?

I don’t think I am successful at this all the time, it seems unrealistic to think I will be able to do this all the time. That being said,  Balance to me is a process of learning to see what is most important at that moment and figure out how to achieve what we need done in our world. I stop throughout my day, check in with myself to see how I am feeling, and if I need to tend to any feelings. Depending on what I find, I will make adjustments. This is not a tool, this is a way of thinking about how to run one’s life.  

How do you practice mindfulness?

Again there are times I am more successful at this than others. I try to start my day quietly, watering the garden and listening to birds and movement around me and thinking about what I want in that day.  Lately I haven’t been able to meditate, but when I can, I feel more grounded.

What are some thoughts you’d love to share with others?

Pushing past the given parameters of your life, on a regular basis, helps develop your inner and outer world.  

Connect with Bridget: 


Thank you for letting us Spread the Love with this month’s inspirational interview. Look forward to next month’s interview with love from, TBD. Let’s learn to love and be ourselves with the help of each other!

Eating Emotions Therapy Group: a weekly group

Group facilitators: 

Briget Bride – Psychotherapy Expert 

Nicole Cormier, RD, LDN – Registered Dietitian 

YOU! – This is a group therapy structure. 

Group Objectives: 

Tap into your relationships to food and how it distracts your from life and connecting with others. 

Learn how to focus on feelings instead of mindless food decisions.

Connect your own realizations and how to help be kind to yourself as you continue forward. 

Please email Briget to register: Briget.Bride@gmail.com

Featured Recipes

Fruit Leather

February 17, 2017

fruit leather

:  a sheet of dried pureed fruit


:  a light meal :  food eaten between regular meals; also :  food suitable for snacking. (see below)

  • Protein – at least 7 grams (nuts, nut butter, seeds, yogurt, kefir, beans) 
  • Fiber – at least 3 grams (fruit, veggies, whole grains)

Fruit leather is made from pureed fruit that is dehydrated with the end result of a chewy fiber-filled snack. It is the perfect platform for practicing intuitive cooking.  Try choosing different fruits, flavors, oils and sweeteners below. You may also experiment adding protein into your fruit leather. 


  • Apples
  • Cranberries
  • Banana
  • Blueberries
  • Strawberries
  • Raspberries
  • Cherries
  • Pineapple
  • Mango
  • Papaya


  • cinnamon
  • ginger
  • cardamom
  • turmeric
  • cayenne
  • nutmeg
  • coconut 

Healthy Sweets:

  • Honey
  • Maple Syrup
  • Dates 
  • Blackstrap Molasses 

Healthy Fats: 

  • Coconut Oil
  • Almond Oil
  • Avocado Oil


  • Hemp Seeds
  • Chia Seeds 
  • Pepitas or Sunflower seeds 
  • Nut Butter
  • Nuts: almonds, walnuts, cashews, pecans, pistachios (crush) 

Apple Cranberry Fruit Leather
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  1. 2 cups pureed apples
  2. 1 cup pureed cranberries
  3. 1 tsp cinnamon
  4. 1/2 tsp cardamom
  5. 1" ginger root
  6. 1 TB coconut oil
  7. 1 TB lemon juice
  1. Simmer ingredients until juices release from fruit. Puree all ingredients in a blender or food processor. Spread onto parchment paper until you've made a large rectangle. Place in a dehydrator at 135 degrees or oven at 140 degrees for 8 - 12 hours. Cut into 12 stripes, roll in parchment paper + enjoy!
  1. For a complete snack, pair with 1/4 cup nuts for protein.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Featured Recipes


February 9, 2017


:  liquid in which meat, fish, grains, or vegetables have been cooked (simmered). 


: a liquid dish, typically made by cooking meat, fish, or vegetables in stock or water.

The best thing about soup is…. it is SIMPLE. It gives you the ability to make a dish intuitively with very little guidance (that I’ve provided you with below). It’s also a great way to delegate a group of ingredients to guests for an interactive gathering; Soup Night.  You can create a soup together, not knowing what it is going to turn into and each give your input on what item to add to the pot.

serving soup

As a meal = TWO cups (Lunch/Dinner) 

A guide to making your own intuitive soup:

“Only the pure in heart can make a good soup.” – Beethoven 

  • Grab a Medium to Large Pot 

  • Choose your oil: 

Olive Oil, Coconut Oil or Ghee (1 to 2 TB)

Water, Vegetable, Chicken, Beef or Fish 

  • Choose your spices/flavor:

Ginger, Black Pepper, Cumin, Turmeric, Cayenne, Garlic, Onion, Leek, Lemon, Sea Salt, Fennel 

  • Choose your grain/potato:

quinoa, brown rice, barley, buckwheat (Kasha), wheat berries, millet, sweet potato or noodles

Rule of thumb: 2 cups of grain (or 4 cups potato) + 12 cups of Broth = 8 servings 

  • Choose your veggies:

Winter Squash: Buttercup, Butternut, Acorn, Delicata, Kabocha 

Roots: Carrots, Parsnips, Celeriac, Turnips, Beets 

Cruciferous: Brussel Sprouts, Cabbage, Broccoli, Cauliflower 

Beneficial Fungus: Mushrooms (Oyster, Maitake, Chanterelles, Cremini, Portobello, Shiitake, Enoki)

  • Choose your greens:

Bok Choy, Kale, Swiss Chard, Spinach, Collard Greens, Dandelion, Mustard Greens, Sorrel, Beet Greens

  • Choose fresh herbs:

Cilantro, Basil, Thyme, Parsley, Mint, Sage, Tarragon, Rosemary, Oregano

  • Choose your protein:

Plant: Chickpeas, Black Beans, Pinto Beans, Kidney Beans, Lentils, Adzuki Beans, Tofu, Nuts/Seeds

Animal: Chicken (pasture-raised), Lamb, Venison, Sausage, Turkey or Beef (grass-fed)

Fish: Monkfish, Dogfish, Haddock, Cod, Halibut, Swordfish, Wild Salmon, Squid

Shellfish – Shrimp (wild), Oysters, Scallops, Clams, Mussels


  1. If you’d like to make a smooth soup —-> Blend or use an immersion blender to smooth ingredients to your desire. You may use nuts or seeds as a protein to garnish your dish. 
  2. If you’d like to make a creamier soup —-> Add almond milk, coconut milk, almond butter or cashew cream (blend cashews + water

The average 32 oz carton of vegetable broth costs $2.99. If you choose the organic vegetable broth, it increases to $3.99 on average. You can save money on your grocery list and get more health benefits by making your own broth out of vegetable scraps from previous meal preparations. Read below. 

Simple Steps to Making Your Own Broth:

1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups {garlic tips are great!}
2. Place in a large stock pot
3. Fill with water and place over medium heat for 1 hour
4. Turn down to simmer for 4 – 8 hours or more
5. Add a pinch of Sea Salt, black pepper & simmer for an additional hour.
6. Place in glass jars and use with recipes throughout the week (you can also freeze



February 6, 2017


Vitamin C (rare find in a grain)
Protein (I recommend to still add one protein to this grain)

An annual grass (LOVEGRASS) crop harvested for grain in Ethiopia that has now become available to Westerners due to European cultivation. In the United States, we mostly grow it in Kansas + Idaho. Teff is the tiniest known grain in the world. It is also a naturally gluten-free grain. A favorite new addition to my breakfast repertoire!  


:  a soft food made by boiling meal of grains or legumes in milk or water until thick

Cranbery Molasses Teff Porridge
Serves two.
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  1. 1/2 cup teff
  2. 1 1/2 cup water
  3. 1 TB coconut oil
  4. 1/2 tsp cinnamon
  5. 1 cup fresh or frozen cranberries
  6. 1/4 cup nuts or seeds (optional for protein)
  7. 1/8 cup black strap molasses or apple cider molasses
  8. 1/4 cup almond milk
  1. Place teff in a saucepan on medium heat stirring frequently for 5 minutes to toast. You'll hear the grains start crackling as they pop. Add water, coconut oil, cinnamon, cranberries + molasses, then stir. Lower heat to simmer for about 15 minutes until grains are soft and porridge consistency. Add milk and optional toppings: pepitas, almonds, pecans
  1. Please try to intuitively cook this recipe into your own. You can change the fruit, protein and sweetener (date, honey or maple syrup).
Nutrition from the Ground Up https://nutritionfromthegroundup.com/
Featured Lifestyle

My Nutrition Practice

December 31, 2016


: to do (something) regularly or constantly as an ordinary part of your life

: the activity of doing something again and again in order to become better at it


:  the act or process of nourishing or being nourished

I would like to share my own personal practice + re-rooting activities. 

A few basics: 

1. Morning Routine

Take two minutes of stillness. Journal one page.  Eat breakfast every day with protein, whole grain OR potato & fruit or vegetables. This killer combo sets the tone for managing your blood sugars, energy level and hunger throughout the day. Below is Oatmeal + Sunflower Butter + Mint + Ginger + Cinnamon + Banana. 

2. Hydrate

Drink more than 8 cups of water per day to help your body efficiently flush toxins and better absorb nutrients. Start with apple cider vinegar, lemon & spice H20. Make lots of tea. Rosemary + Ginger + Honey + Turmeric + Apple Cider Vinegar + Garlic + Lime. 

3. Add Greens + Fiber

Eat more than 5 FULL cups of vegetables and fruits a day. Emphasize veggies! During the winter months roasting seasonal vegetables are an easy and flavorful option. Also, adding greens to any recipe –  salad, soup, chili or stew.

4. Meal Meditations

During your meal preparation +/or meal time, try a meal meditation: 

Connect with each ingredient in your meal. Observe it in its whole form, feel it, smell it, taste it and most importantly, connect to it. Read how to create your own meal bowls.

5. Snacking 

Eat a balanced snack. Always pair protein and fiber – and try to eat what’s in season. For example, a pear with a handful of almonds, apple slices with natural peanut or almond butter, or raw yogurt with pomegranates. Use the chart below to assemble your own combos. 

Protein Fiber
Nuts (1/4 c) Apple
Seeds (1/4 c) Persimmon
Nut Butter (1 – 2 TB) Pomagranate
Energy Burst  Carrots
Yogurt (1/2 – 1 c) Cauliflower
Lentils (1/2 c) Green Beans
Beans (1/2 c) Celery
Chickpeas (1/2 c) Any Fruit
Smoothie (Protein + Fruit + Greens) Any Vegetable
Raw Milk Cheese (1 oz) Whole Grain Crackers

To open your pomagranate:

Place under water, then break open to release the seeds from the membrane. 

6. Make an appointment for a Kitchen Therapy session

Have a sit still & rejuvenate day at home.  Kitchen therapy:  Prepare what I need for a supportive week. 1) make a batch of grains {polenta, spelt berries, wild rice} 2) cook vegetables 3) make greens readily available 4) prepare proteins 5) make tea 

7. Expand your relationships.

Spending time with my new family, exploring more functional nutrition & health, sharing our landing space & expanding our sustainable living. 

8. Travel – Inspirational trips

My first personal inspirational trip was to India with Sojourn with Susie – {Stay tuned for the travel posts about my culinary experience& daily lessons}


Be in love with your life. Every minute of it. – Jack Kerouac

9. Shop more consciously. 

Devinto Design Leggings & Underwear 

Wellfleet Clothing Swap 

Wellfleet Holiday Bazaar & Craft Fair

Dumptique Martha’s Vineyard

Homegrown Trades 


Wind-born Journal

Artichoke Bathing Suit (+ socks)

10. Join our NFTGU Community 

The first issue of Nutrition from the Ground Up guide is here! 

Get the basics of structuring a nutrition practice, from nutritional building blocks to pantry design. nutritionally complete recipe suggestions with substitution ideas to encourage your intuitive cooking practice to grow – including smart snacks and quick meals. My seasonal produce picks will inspire you to use what’s fresh now. There will be mindful moments that recognize and strengthen the mind / body connection between you, your nutrition practice, and your overall well-being. Copies available at The Local Juice

Featured Recipes


December 26, 2016


a semisolid sourish food prepared from milk fermented by added bacteria.

Yogurt contains many vitamins and nutrients that have positive implications for your health. Nutrients include B12, riboflavin, magnesium, calcium, and potassium, all of which have important health benefits, such as lowering blood pressure and promoting strong, healthy bones. However, the beneficial microbes (bacteria) present in yogurt during the fermentation process may be helpful with digestion, absorption and immunity. The root of sustaining a healthy body.  

Found in yogurt:
Lactobacillus bulgaricus, Streptococcus thermophiles, Lactobacillus acidophilus, Lactobacillus casei and Bifidus

Best uses: 

SNACK: 1/2 cup yogurt + fruit (or veggies)

BREAKFAST: 1 cup yogurt + 1/4 cup whole grain + 1/2 cup fruit 
sample: yogurt + oatmeal + banana 

LUNCH/DINNER: 2 TB yogurt + protein + grain/potato + vegetables 
sample: yogurt + lentils + sweet potato + greens 


This was noted during the Healthy Soil, Healthy Gut presentation at the Soil + Nutrition Conference.
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  1. 1/2 cup yogurt
  2. 1 quart milk
  3. Mason Jar
  4. Sauce Pan
  1. Place yogurt and milk into sauce pan to heat on low until temperature reaches 100 degrees. Pour into clean warm mason quart jar, cover and keep at 100 degrees for 8 - 30 hours. I prefer the 30 hours. You may use a Brod & Taylor (see below), an oven or a water bath.
  1. This would be considered raw, because of the 100 degrees used.
Adapted from John Bagnulo, MPH, PhD
Nutrition from the Ground Up https://nutritionfromthegroundup.com/


: milk from cows or goats that is used as food by people.

: a white liquid produced by a plant. (almond, hemp, oat, rice, coconut, cashew)

Top Milks to pick for homemade yogurt:
Raw Milk 
Goat Milk
Sheep’s Milk
Jersey Cow Milk

Why is raw better? 

The majority of dairy milks are heated to kill the existing bacteria, a process known as pasteurization. However, we may need that bacteria! There are also more Vitamin A, B vitamins, + enzyme phosphatase (needed for calcium absorption) in non-pasteurized milks. 

Whole Milk is best! – Vitamins A + K are fat-soluble (they need fat to be absorbed) 

Bifidobacterium Strains: (make sure to use a yogurt with these *) 

* B. Lactis – Immunity

*B. Bifidum – Immunity, GI Support 

B. Breve  – GI Support, Anti-aging (kimchi, sauerkraut + pickles)

B. Longum  – Constipation, Brain Function (we are born with)

*Lactobacillus acidophilus – Yeast control, breakdowns lactose

Lactobacillus plantarum – Controls inflammation + fortifies gut lining. (kimchi + sauerkraut)

alternative yogurt

Kefir can be defined as a tart drink made from a cow’s milk fermented with certain bacteria. The main difference between yogurt and kefir in terms of production is that kefir cultures at room temperature, whereas yogurt is started at room temperature, and is then cultured in an appliance that maintains around 100-110 degrees fahrenheit. The most significant benefit of kefir is the fact that it contains 10 times the amount of probiotics as regular yogurt. 

Suggested Study Reading:

Journal of Agriculture and Food Chemistry

Featured Recipes


December 16, 2016


Korean Cookery. a spicy fermented mixture containing cabbage, onions, and sometimes fish, variously seasons, as with garlic, horseradish, red peppers, and ginger.

Why add it to your meals? 

Kimchi is full of beneficial microbes for your gut health. Microbes help us digest and clear out toxins (boosting immunity). There are some studies that also show when eating meat with kimchi, less inflammatory markers are present. Most Americans don’t have all of the microbes we should in our GI tract, therefore adding 2 T of Kimchi to your meal will help you digest your food and send lots of lactobacilli bacteria (GOOD) to your inner eco-system. 

GUT HEALTH = physical, mental, and emotional well-being

Kimchi is high in Vitamin C + A. It can also produce amino acids, absorb minerals, and eliminate toxins. So what are we waiting for? 

There are over 300 different recipes for Kimchi and not any two taste exactly the same due to the fermentation process. You can intuitively make one your own with different herbs, seasonal vegetables and spices.

The two ingredients I chose to start with are Cabbage + Daikon Radish. 

Napa Cabbage: 

  • Vitamin K,  C & B6
  • Potassium, phosphorus, Calcium & magnesium

Daikon Radish: 

  • Vitamins A, C, E & B-6
  • Potassium, Magnesium, Calcium & Iron

Add your own: 
Coriander Seeds 


Start slicing your cabbage and any other vegetables you choose. I recommend going to the farmers’ market to scope out what’s available. 


You’ll need a bigger pot to massage all of your ingredients. Sprinkle a good quality sea salt (without anti-caking agents)  + organic red pepper flakes over your ingredients and let sit for a couple minutes.


You’ll notice that your cabbage will start sweating. It’s time! Connect your hands to your ingredients and start massaging for at least 5 minutes. 


The juices will build up and when you intuitively feel it is enough, pour everything into mason jars, a large glass jar or a fermenting crock. Make sure liquid is covering the ingredients. 


“To ferment your own food is to lodge a small but eloquent protest – on behalf of the senses and the microbes – against the homogenization of flavors and food experiences now rolling like a great, undifferentiated lawn across the globe. It is also a declaration of independence from an economy that would much prefer we remain passive consumers of its standardized commodities, rather than creators of idiosyncratic products expressive of ourselves and of the places where we live, because your pale ale or sourdough bread or kimchi is going to taste nothing like mine or anyone else’s.”
Michael Pollan, Cooked: A Natural History of Transformation


When you are ready to cover, you can place a larger cabbage leaf on the top to help keep fluids covering ingredients. With your hands, push ingredients down into the jar to release as much oxygen as possible.  You may need a weight to hold the ingredients down.  Leave for 3 – 5 days, burping each day (opening the jar) or until taste is desired. 

with love