LEARN & THRIVE

Cultivating Knowledge, Nourishing Growth!

Creamy sauces can transform a dish into pure comfort food—but for many of us, dairy-based cream sauces can cause stomach discomfort. This recipe uses creamy cashew milk as the base, giving you all the flavor and silky texture you crave, without the pain. The addition of mushrooms adds depth, umami, and nutrition for a balanced […]

This hearty, French-inspired bourguignon is a plant-based twist on a classic, featuring meaty Lion’s Mane and earthy chestnut mushrooms for depth, texture, and rich umami flavor. The stars of the show? Mushrooms harvested fresh from Lion Farms, nestled in the heart of Miami’s Redland agricultural area — a gem of local sustainable farming. “This recipe […]

This vibrant salad combines the hearty chew of farro, the creamy texture of cannellini beans, and the peppery freshness of arugula into a nourishing bowl. It’s packed with plant protein, gut-friendly fiber, and colorful phytonutrients to support energy, satiety, and overall wellness. Serves 2 | Plant-forward • High Fiber • Mediterranean-Inspired Equipment Cutting board Sharp […]

This recipe is a staple in my home, inspired by the Costa Rican dish Chifrijo—a comforting bowl layered with rice, beans, tomato salsa (chimichurri), avocado, chicharrón (fried pork), and tortilla chips. In this version, we spotlight the beans, cooked with a vibrant sofrito of culantro coyote (the long leaf type), onion, peppers, and garlic. These […]

THE SECRET INGREDIENT FOR A HEALTHIER, HAPPIER YOU! Packed with protein, fiber, and essential nutrients, beans are a simple way to elevate your meals and your health. Whether you’re looking to boost energy, improve digestion, or add a delicious twist to your favorite recipes, beans are here to do it all.  Discover how these tiny […]

Servings 2 / Serving Size 2.5 cups Ingredients 1/2 cup bulgur 1/2 cup boiling water 2 cups spinach, roughly chopped 1 large apple, cored and cut in 1/4 inch cubes 1/2 cup shredded carrots 1 cup cucumber, cut in 1/4 inch cubes 1/4 cup toasted slivered almonds For the dressing: 1 Tbsp pure date syrup […]

Equipment Blender or food chopper Large baking sheet Mixing bowls Ingredients Flour tortillas 1 large head of cauliflower 1 large sweet red pepper 1 large red onion Chipotle Sauce: 2 large or 4 small chipotle peppers in adobo sauce (canned) 1/4 cup of the adobo sauce from the can 2 Tbsps honey Juice of one […]

I love miso because it is not only delicious, it has lots of health benefits. Miso is a fermented product with a savory flavor, it is derived from soybeans and grains. It contains amino acids, isoflavones, amongst other amazing compounds. Miso also contains probiotics which is the reason you don’t want to cook miso, just […]

Looking for a quick, wholesome meal that doesn’t compromise on flavor? This vibrant salad combines peppery arugula, creamy cannellini beans, juicy tomatoes, briny olives, tangy pickled onions, and crumbly feta cheese. It’s a Mediterranean-inspired dish that’s as satisfying as it is nutritious.​ Ingredients: (Serves 2 – video shows one portion) 4 cups fresh arugula 2 […]

I love nutrient pack breakfasts and this is one of my favorites! For the oat & chia mixtures combine: 3/4 cups of oats (not instant) 3 Tablespoons chia seeds 1+3/4 cups unsweetened vanilla almond milk. Mix well and refrigerate overnight. Check my Part 1 video to see how this is done. The next day just […]

Creamy sauces can transform a dish into pure comfort food—but for many of us, dairy-based cream sauces can cause stomach discomfort. This recipe uses creamy cashew milk as the base, giving you all the flavor and silky texture you crave, without the pain. The addition of mushrooms adds depth, umami, and nutrition for a balanced […]

Creatine and Its Natural Food Sources: Fueling Strength and Energy Creatine is one of the most studied and effective compounds in sports nutrition. Known primarily for its role in enhancing exercise performance and muscle growth, creatine also plays a crucial role in energy metabolism within our cells. While creatine supplements are widely popular, it’s important […]

Grains have nourished humanity for centuries, and ancient grains offer a uniquely wholesome twist on a dietary staple. We celebrate minimally processed ancient grains—those that feature only one ingredient: the grain itself. This purity ensures you get nothing but the natural goodness, flavor, and nutrition of the grain. Why Choose Minimally Processed Ancient Grains? Pure […]

Natural Ways to Support Sleep & Circadian Health Melatonin is a hormone produced by the pineal gland that helps regulate your sleep-wake cycle, also known as your circadian rhythm. While melatonin supplements are commonly used for sleep issues like insomnia or jet lag, many people overlook the fact that certain whole foods naturally boost melatonin […]

Zinc is a powerful trace mineral that plays a crucial role in immune function, wound healing, metabolism, and skin health. It’s especially important for growth, hormone balance, and brain function, making it a key nutrient for overall well-being. While zinc supplements are available, the best way to get this essential mineral is through real, whole […]

Let’s Eat More Plants! Nothing says summer quite like a juicy slice of watermelon! But picking the perfect one can feel like a mystery. Don’t worry — here’s a simple tip that will help you choose a sweeter, riper watermelon next time you’re at the store or farmer’s market. Look for the Yellow Spot That […]

Vitamin C is a powerful antioxidant that plays a vital role in immune function, collagen production, and overall cellular health. Unlike some nutrients that the body can store for later use, Vitamin C is water-soluble, meaning it must be consumed daily through diet. Many people associate Vitamin C with oranges, but there are plenty of […]

Boosting Your Health Naturally: The Power of Iron-Rich Foods Iron is an essential mineral that plays a critical role in your overall health, and getting it from natural food sources is one of the most effective and gentle ways to meet your daily needs. Why Iron Matters Iron is vital for: Oxygen transport: It helps […]

The Power of Whole Foods for Optimal Nutrition When we think of supplements, we often imagine pills, powders, and capsules. However, real food is the best source of essential nutrients because it provides vitamins, minerals, fiber, and antioxidants in their most natural and bioavailable forms. Instead of relying solely on supplements, learning how to get […]

Beyond Dairy: Unlocking Calcium from Whole Foods Calcium is essential for bone strength, muscle function, and nerve signaling, but it’s often associated only with dairy products. However, many cultures, like in Japan, consume little to no dairy yet maintain strong bones and low osteoporosis rates. Their secret? A diet rich in plant-based calcium sources and […]

You can grow basil from clippings! I recently made pesto and had lots of basil left.  As you may already know basil doesn’t last that long after being cut, and I really don’t like wasting things. A great way to make it last longer is by keeping the clippings in water by a sunny location. […]

Choosing fresh produce can be tricky since much of it is picked well before it reaches the supermarket shelves. Here’s a guide on how to choose, store, and enjoy fresh asparagus—plus some nutritional benefits and quick recipe ideas! How to Choose Fresh Asparagus Look for firm, bright green spears with tightly closed tips. The stalks […]

It’s blueberry season!!! They are delicious and high in antioxidants! We recently had the chance to pick our own blueberries and had a lot more than we can eat before they go bad! I love getting produce in season and freezing them myself! Berries are one type of fruit you can freeze easily, just make […]

Growing microgreens is a rewarding and relatively simple process that can be done even in small spaces like apartments or on kitchen counters. Here’s a basic guide to get you started: Choose Your Seeds: Select seeds that are suitable for microgreens. Some of our favorite choices include arugula, radish, broccoli, kale, beet, chard, and cilantro. […]

You can grow basil from clippings! I recently made pesto and had lots of basil left.  As you may already know basil doesn’t last that long after being cut, and I really don’t like wasting things. A great way to make it last longer is by keeping the clippings in water by a sunny location. […]

Kumquats are a delicious citrus fruit high in vitamin C, fiber and antioxidants! You actually eat the skin and can use it to make sauces and jams.   It is one of my favorite fruits to grow! Growing kumquats is surprisingly easy and can be a rewarding experience, especially if you enjoy citrus fruits and […]

Composting is a great way to decrease waste and make excellent fertilizer for your plants! These are some important points to keep in mind when it comes to composting: You CAN add fruit and vegetable scraps, coffee grounds, tea, grass and plant clippings, flowers, eggshells (I prefer to wash them first), paper bags and leaves. […]

We love growing pineapples! They are so easy to grow, however it does take a long time for them to grow, sometimes up to two years, but it is so worth it! The smell and taste of a homegrown pineapple that has ripened on the plant is like nothing else!   I hope this video […]

Creatine and Its Natural Food Sources: Fueling Strength and Energy Creatine is one of the most studied and effective compounds in sports nutrition. Known primarily for its role in enhancing exercise performance and muscle growth, creatine also plays a crucial role in energy metabolism within our cells. While creatine supplements are widely popular, it’s important […]

Grains have nourished humanity for centuries, and ancient grains offer a uniquely wholesome twist on a dietary staple. We celebrate minimally processed ancient grains—those that feature only one ingredient: the grain itself. This purity ensures you get nothing but the natural goodness, flavor, and nutrition of the grain. Why Choose Minimally Processed Ancient Grains? Pure […]

Natural Ways to Support Sleep & Circadian Health Melatonin is a hormone produced by the pineal gland that helps regulate your sleep-wake cycle, also known as your circadian rhythm. While melatonin supplements are commonly used for sleep issues like insomnia or jet lag, many people overlook the fact that certain whole foods naturally boost melatonin […]

Zinc is a powerful trace mineral that plays a crucial role in immune function, wound healing, metabolism, and skin health. It’s especially important for growth, hormone balance, and brain function, making it a key nutrient for overall well-being. While zinc supplements are available, the best way to get this essential mineral is through real, whole […]

Let’s Eat More Plants! Nothing says summer quite like a juicy slice of watermelon! But picking the perfect one can feel like a mystery. Don’t worry — here’s a simple tip that will help you choose a sweeter, riper watermelon next time you’re at the store or farmer’s market. Look for the Yellow Spot That […]

Vitamin C is a powerful antioxidant that plays a vital role in immune function, collagen production, and overall cellular health. Unlike some nutrients that the body can store for later use, Vitamin C is water-soluble, meaning it must be consumed daily through diet. Many people associate Vitamin C with oranges, but there are plenty of […]

Boosting Your Health Naturally: The Power of Iron-Rich Foods Iron is an essential mineral that plays a critical role in your overall health, and getting it from natural food sources is one of the most effective and gentle ways to meet your daily needs. Why Iron Matters Iron is vital for: Oxygen transport: It helps […]

The Power of Whole Foods for Optimal Nutrition When we think of supplements, we often imagine pills, powders, and capsules. However, real food is the best source of essential nutrients because it provides vitamins, minerals, fiber, and antioxidants in their most natural and bioavailable forms. Instead of relying solely on supplements, learning how to get […]

Beyond Dairy: Unlocking Calcium from Whole Foods Calcium is essential for bone strength, muscle function, and nerve signaling, but it’s often associated only with dairy products. However, many cultures, like in Japan, consume little to no dairy yet maintain strong bones and low osteoporosis rates. Their secret? A diet rich in plant-based calcium sources and […]

When people think about dieting or maintaining a healthy lifestyle, the first thing they often consider is calories. While calories do play a role in weight management, not all calories are equal in terms of nutrition and how they affect the body. The image above provides a great example: potato chips vs. almonds. Both snacks […]