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Commit to Change: What We Ate in Vermont

Friday Night Welcome Dinner Raw Leeks with Goat Cheese, Cottage Cheese, Chives & Parsley Warm Chard Soup Wild Salmon with Herbed Butter and Parsley Beets on Sautéed Greens Saturday Morning Coffee and Tea Morning Smoothie Soft Boiled Eggs Saturday Lunch Autumn Harvest Soup Rainbow Salad with Cabbage & Fermented Vegetables Saturday Dinner Meatballs with Spaghetti, Carrots & […]

Romesco Sauce

Serve this versatile, tasty summer sauce with roasted zucchini or eggplant, chicken, eggs, fish or steak. The recipe below calls for spiralized zucchini. 2 red bell peppers, chopped (about 2 cups) 1/2 cup extra virgin olive oil 1 garden ripe tomato, chopped (about 1 cup) 6 Tbsp. almonds, hazelnuts or hemp seeds 1 Tbsp. apple […]

Photo of test tubes by Bill Oxford on Unsplash

Commit to Change in Vermont: What You’ll Need

Our second Commit to Change retreat is coming up Oct. 4-6 in Townshend, Vt. Here’s what you’ll need to take part in this life-changing weekend of nutrition talks, cooking and healthy outdoor time:Blood work Take this set of lab tests before the retreat to find out what your body says about your diet. If you are going to […]

What Fats are Best for a Healthy Diet?

Now that we know fats should form the foundation of our diet, what are the best daily goals for specific types? By John Bagnulo Fats are a foundation to a healthy diet. They have been vindicated this past decade with countless studies reflecting risk reduction in almost any population when they eat more fat, and […]

How to Cook Sea Bass

Black bass is in season, a great perch-like fish! Also known as sea bass, blackfish, rock bass, and tallywag, in Massachusetts it is a very sustainable fish. Caught by our local fishermen, it is usually just hours out of the water when we get it. It’s hard to recommend a sustainable fish if you are not near […]

Quinoa with Jicama and Citrus

 (Serves 6) Vinaigrette: 4 Tbsp. olive oil 2 red onions, cut in half and sliced thinly 1 clove garlic, minced 1 cup olive oil 1/4 cup red wine vinegar  3 Tbsp. lime juice 3 Tbsp. cumin roasted of ground 1 Tbsp. honey  1/4 cup cilantro Quinoa: 1 Tbsp. olive oil  1 cup dry quinoa 2 […]

Nutrient Dense Vegetable Broth 

This stands alone, or you can add cut-up fresh-picked asparagus and bok choy for volume. All you need is a couple handfuls of veggies, a few herbs and a pot and some water. I started with: 1 head of fennel 5 carrots 1 white onion (skin and all) cut into sixths 1 whole leek, cut […]

Fennel Dandelion Salad

1 fennel bulb 1 bunch dandelion greens, roughly chopped 1/3 cup chopped green onions 1/2 cup chopped cilantro 2 lemons 5 Tbsp. extra-virgin olive oil 1/2 tsp. black mustard seed 1/2 tsp. black cumin seeds (aka nigella seeds) Slice the fennel as thinly as you can. Squeeze the juice of one lemon over the fennel slices […]

Fennel, Cucumber, Arugula and Dandelion Greens Salad

1 medium fennel bulb, shaved thin 1 small or 1/2 large cucumber, peeled and shaved thin Juice of 1/2 lemon, more to taste 3 Tbsp. extra-virgin olive oil, more to taste 1/4cup pine nuts, toasted 2-3 large handfuls arugula 5 basil leaves, chopped Small handful feta cheese, to taste Sea salt 1 tsp. agave nectar or honey […]

hot sour soup jan

Easy Hot and Sour Soup from Bone Broth

This is fun and simple if you have leftovers and/or stock on hand. You can make the broth ahead and add the vegetables, meat or eggs a day or 3 later.

Cauliflower Dip

We served creamy purée at our Commit to Change retreat on Martha’s Vineyard in March. Try it with sautéed eggplant slices, or cut up any vegetables you like. 1 whole cauliflower, cut into florets and steamed ½ cup cream or yogurt 2 tablespoons apple cider vinegar 2 tablespoons hemp seeds 1 teaspoon Dijon mustard 1 […]

How to Cook with Nettles

April is the month to harvest nettle leaves, before they flower. Nettles are intensely nourishing as a vegetable or as a tea. Cooking dispels the sting, as does drying. Fresh nettles may be simmered in a little water for ten to twelve minutes for a spinach-like vegetable rich in protein. Nettles offer a very high […]