Dried Fruit Compote

November 15, 2012
November 15, 2012

Inspired by Rebecca Katz and Eleonora Gafton

This aromatic and sweet treat is perfect added to oatmeal or gluten free pancakes on these cold fall mornings.  The optional Schizandra berries add antioxidants and other health benefits including stress support, memory support and energy.   They add amazing complexity to the flavor of this compote since these amazing berries have all 5 flavors ( salty, sweet, sour, bitter and spicy) in one tiny berry.


  • 2 cups water
  • ¼ teaspoon fresh lemon juice
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom
  • ½ teaspoon chopped fresh ginger
  • 1/8 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 1 cup dried unsulfured apricots ,diced
  • 1 cup pitted prunes, diced
  • 1 cup dried raisins or cherries
  • Optional:  6-10 schizandra berries for their antioxidant and adaptogenic properties
  • Optional:  2 teaspoon honey to sweeten

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Pumpkin Spice Muffins (gluten free, egg free)

September 20, 2012
September 20, 2012

Created by Marybeth Missenda R.Ph. C.N.S.C., inspired by Myra Kornfeld
Serves 8-12

  • ½ cup ground walnuts ( variation: Linwood’s Ground Flaxseed, almonds,brazil nuts, walnuts & Q10 )
  • 1 ½ cups Sorghum flour
  • ½ cup ground oats
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 1 tsp nutmeg
  • ½ tsp cloves
  • ¼ tsp salt
  • 2/3 cup apple cider
  • ½ cup coconut sugar
  • ½ cup melted coconut oil
  • 1 cup cooked pumpkin
  • Juice from ½ of a lemon

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The Nation’s Other Deficit: Fiber

September 3, 2012
September 3, 2012

Since 2010, the Dietary Guidelines Advisory Committee has been recommending increasing the amount of fruits, vegetables and whole grains in our diets to improve of dietary intake of fiber amongst other essential nutrients.  Last month, the Journal of Nutrition published an article reporting on last October’s roundtable discussion on “Filling America’s Fiber Gap: Probing Realistic Solutions”.    This group of experts convened to discuss the fact that greater than 90% of adults and children in American still do not consume the recommended amount of fiber each day.  Recent science has shown the many long term benefits of a high fiber diet (> 25 grams/day) .  These benefits include decreasing the risk of coronary heart disease, high blood pressure, gastrointestinal disorders, obesity and type 2 diabetes.  Our continued inability to increase our intake of fiber may be contributing to the increase in chronic disease we are seeing. Read more

Eating Well: Adzuki Bean Soup with Broccoli Rabe (Rapini)

April 24, 2012
April 24, 2012

Combining the early spring bitters of broccoli rabe (rapini) and the anti-inflammatory effects of turmeric, this warm and nourishing soup is ideal for those cool transition nights between winter and spring.

The recipe was created by students in Tai Sophia Institute’s Master of Science in Nutrition and Integrative Health program during a cooking lab, and was inspired by a recipe from cookbook author Rebecca Katz. The nutrition students are Marybeth Missenda, Rita Lehimdjian, Marlo Logan, and Patrick Ndumbi.

Ingredients (Beans)

2 cups presoaked adzuki beans

2 sprigs fresh rosemary or ¼ tsp dried rosemary

1/8 teaspoon dried sage

2 sprigs fresh thyme or ¼ tsp dried thyme

4 cloves garlic, smashed
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January 28, 2012
January 28, 2012

What is Nutrition? The hospital at which I currently work would define nutrition as the intake of the correct percentage of fats, proteins and carbohydrates with sufficient vitamins and minerals to enable optimum function of the human cells and organ systems. And that digestion, absorption and excretion of the defined essential nutrients are necessary for life (Gottschlich , 2007). Although this definition has been proven scientifically by numerous studies, I believe it lacks something essential and possibly immeasurable. Hospitals are notorious for having bad food. About 40 percent of what hospital kitchens serve is thrown into the trashcan (Leeder, June 2011). So what is missing? From my experience there is little consideration to the tastes, textures and energies of foods which are served to those who are in most need of nourishing wholesome foods. From this experience I have developed my definition of nutrition as being the consumption of plants and animals with a sufficient balance of proteins, fats, carbohydrates, vitamins and minerals which stimulate the senses and are prepared with care and compassion to preserve the subtle energies present in them.
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January 21, 2012
January 21, 2012

So does it matter if I get my omega 3 fatty acids from flax seed or from fish oil?  What is the difference anyway?  Well although the oils in flax seeds and fish oil are both omega 3 fatty acids, they are different kinds of omega 3.  The oil in flax seed is alpha-linolenic acid (ALA).  This oil needs to be converted in the body to Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Humans easily convert EPA into DHA in the body. Fish oil on the other hand contains both EPA and DHA and don’t need to be converted.

 EPA is the oil responsible for shifting your body from a pro-inflammatory state to an anti-inflammatory state.  DHA on the other hand is a primary component of cell membranes in the brain, retina and testis, with almost 60% of your brain made up of this oil. So both EPA and DHA are considered essential since our bodies can’t make them without consuming either ALA or EPA/DHA.  Since Fish oil contains the EPA and DHA in its active form it does not need to be converted in the body before it can have an anti-inflammatory effect in the body, unlike flaxseed oil which has to be converted first.

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Rusty Bites: Spreading Misinformation in a 60 Second Sound Bite.

January 18, 2012
January 18, 2012

On the Kojo Nnamdi show http://thekojonnamdishow.org/ today I heard Dr. Caldwell Esselstyn talk about the dangers of eating any kind of oil. The message I got from him on the program was that ALL oils should be removed from the diet. Dr. Esselstyn claimed that oils among other things caused inflammation of the lining of the blood vessels which is a significant cause for coronary artery disease which can lead to heart disease.

http://thekojonnamdishow.org/shows/2012-01-18/diets-detox-and-nutrition-what-works-what-doesnt/transcript Read more