Make this Wild Blueberry Crumb Cake for someone you love!

Easy Wild Blueberry Crumb Cake

This one-bowl, clean eating Wild Blueberry Crumb Cake recipe has gorgeous color while sneaking in some antioxidants, too,

Make this Wild Blueberry Crumb Cake for someone you love!

Valentine’s Day is kind of a big deal in my house for a couple of reasons. For one, Norah and I get jewelry. What girl doesn’t love that? We also start the day with a super special breakfast. So not only do we celebrate with lots of love, it’s also special enough an occasion for me to actually bake something. And that’s saying a lot coming from me.

Breakfast usually includes something sweet and usually something Norah and I can make together. French toast and pancakes are regular features, but we’ve made a few smoothies and even an egg casserole one year.

One thing Norah knows will always be a hit with Dad is cake! This year we’re making this Wild Blueberry Crumb Cake. We are huge wild blueberry fans at our house and love how they add a gorgeous pop of color (while sneaking in some antioxidants, too). A few other healthy swaps make this a clean-eating breakfast treat. Plus, the recipe is basically foolproof. It’s a one bowl crumb cake that even this non-baker can throw together!

Make this clean eating Wild Blueberry Crumb Cake recipe for someone you love!

On most days it’s a no-no to have cake for breakfast. We make an exception for holidays. And crumb cake.

CLICK HERE to get the recipe on the Wild Blueberries blog, and enjoy!

The Best Buddha Bowl Recipe Roundup

Buddha bowls are bright, colorful, satisfying, and incredibly nutritious. The best thing about a buddha bowl is that no recipe is required.  There’s no wrong way to create your bowl!  Are you feeling less than confident about throwing one of these bowls together? No problem! Here are a few ideas for your inspiration!A Buddha Bowl is my go-to when I need a quick and delicious meal. It’s the perfect formula meal, made in large part using whatever you have on hand. I like to combine greens, roasted veggies, beans, seeds, avocado, and grains with a drizzle of creamy dressing.

The Buddha bowl gets its name from being packed so full that it has a rounded “belly” appearance on top, much like the belly of a Buddha.  Buddha bowls are bright, colorful, satisfying, and incredibly nutritious. The best thing about a buddha bowl is that no recipe is required.  There’s no wrong way to create your bowl!

Are you feeling less than confident about throwing one of these bowls together? No problem! Below are a few of my favorites for a little inspiration!


Buddha Bowl with Creamy Sage Cashew Sauce

My Buddha Bowl of roasted vegetables, lentils, baby greens, and avocado topped with a creamy cashew sauce is pure joy. It’s also dairy free, gluten free and totally delicious. This is a super simple meal that will keep you full for hours! Namaste!


Easy Southwest Buddha Bowl

Do you spend a ton of money every day eating out for lunch? Why not make your own Southwest-inspired bowl and save your cash for something else! This Easy Southwest Buddha Bowl from Chef and RD Sarah Haas does the trick and it comes together super quick to provide you a nourishing lunch or dinner!

 


Vegan Korean Nourish Bowl with Barley (Bibimbap)

This Buddha Bowl from MJ and Hungry Man is a twist on a traditional, iconic Korean dish – Bibimbap. Because Korean meals typically consist of rice and an assortment of side dishes, this tasty bowl is a delicious way to clean out the fridge.


Sweet Potato Chickpea Buddha Bowl 

This bowl from The Minimalist Baker is amazingly good. It’s a savory and sweet combination with a delicious maple-tahini sauce that goes well with just about anything. This bowl is comforting, satisfying, seriously healthy, and packed with flavor.

 


Fall Harvest Buddha Bowl with Creamy Cashew Apple Cider Dressing

This plant-based bowl from Kara Lydon is seriously delicious.  Celebrating the fall harvest with butternut squash, apples and a creamy cashew dressing, this bowl is the perfect dinner to comfort you on a chilly night.

 


Brown Rice Miso Macro Bowl

This tasty bowl from Mckel of Nutrition Stripped is chock full of deliciousness! It combines miso marinated wild rice, sautéed greens, ginger, sweet potatoes, and is topped with poached egg. It’s an effortless meal that covers all the textures and flavors that make the perfect meal!

 


Chipotle-Inspired Sweet Potato and Black Bean Power Bowl

This chipotle-inspired bowl by Fit Living Eats has all the flavors of the real thing, but in a much healthier way. She uses quinoa as a base and adds black beans instead of meat. This bowl offers a ton of satisfying fiber to help keep you feel full all afternoon!

 


Tropical Buddha Bowl

Kristina’s Tropical Buddha Bowl is one of my favorite bowls! It’s infused with amazing island flavor with the combination of coconut brown rice, the sweetness of the pineapple and tang of the tart cherries. It’s such a fun bowl and tastes amazing!


Creamy Butternut Squash, Broccoli + Chipotle Almond Sauce

Along with tender baked squash you’ve got the crunch from fresh broccoli, all smothered in a delicious almond sauce. Lots of textures, colors, flavors, and nutrients going on here. This recipe is a must try from This Rawsome Vegan Life. 


Nourishing Buddha Bowl With Lemon Tahini Dressing

This nourishing bowl from Whole Living Lauren is filled with all of my favorite things. Quinoa, garbanzos, roasted broccoli, greens, and purple cabbage…all tossed with creamy avocado and lemon tahini dressing! YUM!

Tips and strategies for not getting sick this cold season (and all year!)

How Not to Catch a Cold

Tips and strategies for not getting sick this cold season (and all year!)

One of the most frequent questions I’m asked is how to stay healthy during cold and flu season. Unfortunately, there’s little you can do once you pick up a cold or infection, except let it run it’s course. I like to focus more on keeping my immune system strong and healthy as a preventative measure.

Going beyond eating healthy (because that’s a given, right?) below are some things you can do that will make a big difference in your health during cold and flu season and beyond.  

Wash Your Hands

First things first, the BEST defense against getting a cold or other illness is to wash your hands often. You should also be vigilant about not touching your eyes, nose, and mouth with unwashed hands. Make it a habit to wash your hands after you return from public places, especially your child’s school (germ-fest!), the gym (bigger germ-fest!) and places like the metro and other public transportation (biggest germ-fest!).

Stop Stressing Out

It doesn’t matter what you eat if you’re always stressed out. It’s pretty well established that people who are under chronic stress are more likely to catch colds. Why? It’s linked to how stress changes your body’s inflammatory response. Researchers have identified an immune factor called glucocorticoid receptor resistance or GCR. When GCR is increased, your immune cells don’t respond as well to the signals that turn off inflammation. Cytokines play a role, too. Cytokines are inflammation-inducing chemical messengers that cause most cold symptoms. It appears that the higher the GCR you have before exposure to a virus the more cytokines you produce after infection. I know it’s easier said than done, but getting your stress level under control is a top defense against getting sick.

Meditate

Meditation is a great way to reduce stress. As previously mentioned, the less you stress, the stronger your immune system gets. In a 2012 study funded by the National Center for Complementary and Integrative Health (NCCIH), meditation was tested against exercise as a way to reduce acute respiratory infections during cold season. Surprisingly, the meditation group had shorter and less severe colds and lost fewer days of work than the exercise group! Exercise alone had some benefit, but not as much as the meditation group did. I think that’s pretty cool. It illustrates the power we have within us to keep ourselves healthy. The New York times has some great resources for learning how to meditate. I also love this column called Meditation for Real Life about creating mindfulness in your everyday activities.

Clean Out Your Nose

If you’re like me, the thought of shooting salt water up your nose is not high on your to-do list. This is coming from a non-swimmer who still holds her nose. But, people do it. And they love it. Whether your go-to is a neti pot (an ancient Ayurvedic remedy) or another device (bottles, sprays, pumps, or nebulizers) the idea is the same: nasal irrigation provides relief from sinus congestion, allergies, and colds. It can also be used as a preventative measure by clearing out nasal passages and thinning mucus.

Sip on Broth

I’m not a big medication person so my favorite remedy for a cold is homemade chicken soup. I roast up a whole chicken, give my husband most of the meat, and then simmer the bones (the carcass, as we like to call it) in chicken broth with sauteed carrots, celery and onion. It’s as soothing and comforting as it is rich in immune-loving minerals. Broth also contains minerals like calcium, magnesium, phosphorus, silicon, and sulphur in an easily absorbed form, as well as chondroitin sulfate and glucosamine, which are amazing for your joints.

Strengthen Your Gut

Studies show that probiotics reduce the duration of illness in healthy children and adults who develop common acute respiratory infections. The flora in your digestive tract protects you by strengthening the cells lining your GI tract and regulating the inflammatory immune response. Increasing the good bacteria in your gut is key to keeping yourself healthy. Natural sources like yogurt, kefir, miso soup and tempeh are great ways to keep the balance. Try my 5-Spice Tempeh Salad here.

Get Enough Sleep

Sleep deprivation has been shown to suppress the immune system. Studies show our T-cell numbers decrease and inflammatory cytokines go up when we’re sleep deprived. A weakened immune system means you’re more susceptible to a cold or flu virus. To get your zzz’s (7-8 hours per night) it’s important to stick to a sleep schedule. Don’t stimulate your brain late at night with electronics or TV.  Stick to the same sleep and wake times so you get eight hours of restorative shut-eye each night!