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Veggie Mash-up – Medicine for your gut

The Veggie Mash-up recipe was created by Dr. Datis Kharrazian. It is medicine for your gut, your immune system, your brain and your overall health.

Why? We eat mono diets (few foods) and need more diversity.  Our gut microbiome is a key to health and we need to feed it.  There are three ways to support our gut – Probiotics, prebiotics, and phytochemicals, the 3 P’s.  Fresh local organic vegetables give us all three while avoiding pesticides and other harmful substances. 

How? Go to the grocery store or farmer’s market and pick out 12-20 fresh herbs and vegetables.  Choose a few from each category below.

All veggies are used raw.  Scrub to clean or wash.  Peel only tough skins like parsnip, beet and turnip.  Pulse in food processor.  Mix all together in a large bowl.  Put small amounts in glass jars (preferable) and freeze.  Pull one jar out at a time and store in fridge.  Use in a couple of days.  Take 2-5 T a day depending on taste and size.  Add to smoothies, scrambled eggs or just water.

Root vegetables (good for resistant starch/prebiotics) – carrot, beet, radish, black radish, turnip, parsnip, daikon radish, gobo

Green vegetables/cruciferous (good for detoxification and anticancer) -kale, collards, broccoli, cauliflower, kohlrabi, cabbage, brussels, bok choy

Fresh herbs (antimicrobial/biofilm busting) – oregano, parsley, cilantro, garlic, nettles, basil, mint, dill, ginger root, turmeric root

Other vegetables – chard, spinach, arugula, mushroom, radish greens, carrot tops, Zucchini, asparagus, celery,  dandelion greens, endive, fennel, onion, leek, shallot, radicchio

Whole Protein v Peptide Food Sensitivity Testing… the devil is in the details

There is so much confusion and misinformation about food sensitivities and food sensitivity testing. More and more people are getting curious about which foods they should or should not eat, so they turn to testing. It seems like everywhere you go, this practitioner says their testing is the best and another says it’s no good! Who’s right?! 

….the answer to this question lies in what you are looking to confirm by testing….

If you have done an at-home food sensitivity test or blood test with your doctor, these tests measure an IgG-mediated whole protein look at foods that could be affecting your immune system and causing inflammatory symptoms like headaches, digestive distress, skin rashes, etc. 

The most important limitation of whole protein food sensitivity testing is the digestive capacity and intestinal barrier of the client. If whole proteins are being presented to the immune system the test results confirm leaky gut not food sensitivities. If you cannot break down your foods and/or your gut is leaky, whole food proteins will provoke an immune response. In this case, it is not the food causing the immune response but impaired digestion. Many people seeking food sensitivity testing already know their gut is compromised, what they need and want to know is what specific foods could be contributing to it. 

Vibrant America. (2019, February 19). Food Zoomers Module 1 [Video]. YouTube.

Vibrant America Zoomer tests measure an IgG + IgA peptide level of highly processed foods, like wheat, corn, soy, dairy, eggs, peanuts, nuts, shellfish, and lectins. The peptide level is the zoomed in (Zoomer, get it!?), deepest look at how specific food peptides interact with the immune system. Measuring peptides is what the immune system interacts with, not whole proteins, unless there is digestive insufficiency or leaky gut. No matter the individual’s digestive capacity, Zoomers are accurate, sensitivities are not missed, and there is no confusion between cross-reactivity of foods. 

I use this test with clients that experience some of the following scenarios: 

  • mystery digestive symptoms after years of eliminating many food groups 
  • unresolved symptoms despite following a gluten-free diet for years
  • those that experience unrelating reflux, autoimmune flares, fatigue, nausea, congestion and more 

An easy way to think of peptide v whole protein testing is to imagine a string of pearls. Whole protein testing looks at groups of pearls where peptide testing looks at individual pearls. By looking at each individual pearl, everything is accounted for. This could be the difference between thinking “I can never eat dairy again” and learning you are not sensitive to ghee, A2, milk, and sheep milk. Understanding these details can be a gamechanger for someone that has been on an extremely restricted diet for years. 

If you are testing to confirm leaky gut or digestive insufficiency, go for whole protein food sensitivity testing. If you want to know what specific foods are causing an inflammatory immune response, Zoomer testing all the way! 

Ready to explore your food sensitivities?! Are you a new client and want to learn more about working together? Schedule a Free 20 minute strategy with me here.

– Kate

Homemade Herb Infused Vinegars

Herb infused vinegars are a great substitute for store bought salad dressings and adding the health benefits of herbs into our diet. Vinegar also readily absorbs minerals from our mineral-rich herbs, making them a good food-based choice for getting our vitamins and minerals during the pandemic.

Photo by Katrin Hauf on Unsplash

All you need is a glass jar and vinegar, preferable apple cider vinegar, and some kitchen herbs or herbs from the store or your garden.  Using dried herbs will preserve the vinegar for longer.  Fill your jar ¼ way with herbs, cover with vinegar, and place a piece of parchment paper between the lid before screwing on so your lid doesn’t rust. Shake once a day and allow to sit for at least 1-2 weeks. Strain and use as a salad dressing with avocado or olive oil! You can also take a few tablespoons per day in a small amount of water or add to soda water with lemon for a nice refreshing drink.

Mineral-rich herbs: stinging nettles, red clover, alfalfa, chickweed, oatstraw, dandelion leaf (bitter)

Kitchen herbs, foods, and spices: thyme, basil, oregano, garlic, onion, rosemary, turmeric, sage, caraway, fennel

Herbal Vinegar Recipe

  • 2 cups vinegar (apple cider or distilled)
  • ½ cup dried herbs (use ¼ cup flavorful spices and herbs and ¼ cup mineral rich herbs)

Top 10 Daily Superfoods

Top 10 Daily Superfoods by Kate Costello

These are 10 superfoods that I use in my daily food intake. This list is not exhaustive but inspiration for using superfoods you may already have at home to enhance your daily meals. Superfoods are foods or herbs that contain high amounts of nutrients like polysaccharides, antioxidants, minerals, probiotics, and anti-inflammatory fatty acids. I love Superfood Evolution’s website for information. Have some fun adding these to your breakfast, lunches, snacks or dinners!

Algae: Spirulina, chlorella, blue-green algae

Benefits: algae’s have it all – antioxidants like chlorophyll, carotenoids, b vitamins, omega fatty acids, polysaccharides, complete proteins, trace minerals and tons of other phytonutrients, algae’s gently detox the liver, blood, and lymph

How to use: Afternoon Chlorella + Lemon Elixir

  • Juice from 1/2 lemon
  • 1/2 tsp. Chlorella Powder
  • 16oz Filtered Water

Add lemon juice, chlorella powder and water to a glass container. Use a whisk, fork, or spoon to mix the chlorella into the water. Enjoy over ice or at room temp. *Consider adding algae powders to smoothies

Cacao / Cocoa

Benefits: well-known source of antioxidants and magnesium, cacao powder comes from beans that have not been roasted and therefore retain more antioxidants called flavanols, flavanols have shown improvements in endothelial and platelet function as well as blood pressure great alternative to highly processed dutch cocoa powder

How to use: Avocado Pudding

  • 1 ripe avocado
  • 1 small banana
  • 1/4 cup nut milk
  • 2 tbsp cacao powder
  • 2 pitted dates OR 3 tbsp maple syrup

Blend in a food processor and enjoy.

Chia / Hemp / Flax

Benefits: this trio is full of fiber, protein and rich sources of anti-inflammatory omega-3’s and omega-6’s

How to use: Grain-free Porridge

  • 2 tbsp each of any combination of the following:

chia seeds, hemp hearts, flax seeds, coconut
flakes, pumpkin seeds, almonds, walnuts,
cashews, pistachios, Brazil nuts

  • 1 tsp of any of the following spices (choose your favorites!):

cardamom, cinnamon, nutmeg, clove, ginger,

  • Option to add 1 tsp of other superfood powders: cacao powder, maca powder, reishi mushroom
  • 1/2 tsp vanilla extract
  • 1 cup favorite nut milk
  • 1/2 cup of your favorite fresh fruit (berries or grapefruit are my favorite) OR 1 tbsp dried fruit

Add all dry ingredients to a blender and pulse until desired consistency. I prefer mine to have the look of almond meal (small chunks). Store this mix in your refrigerator. When ready to enjoy, add 1/2 cup of mix, 1 cup nut milk, 1/2 tsp vanilla extract to the stove top. Heat until warm. Can use more or less nut milk for your desired consistency, should look like a porridge. Enjoy with fresh or dried fruit (like goji berries). Option to add a dash of maple syrup or honey for simple sweetness.

Goji Berries

Benefits: full of carotenoids like beta carotene, zeaxanthin, lutein and lycopene, vitamin C, iron, protein, and b vitamins, important to note goji berries are part of the nightshade family

How to use: Goji berry + Ginger Tea

  • 2 tsp. of dried goji berries
  • Small thumb size piece of fresh ginger
  • Boiling water

Smash fresh ginger with flat side of your knife. Add ginger and goji berries to a mug. Fill mug with boiling water and enjoy at your desired temp.

*Consider adding goji berries to your Immune Balls or Grain-Free Porridge


Benefits: anti-inflammatory, soothing to digestive tract, wonderful herb to warm you up, helpful for nausea and constipation

How to use: Carrot + Ginger Dressing

  • 3 tbsp EVOO
  • 2 tbsp rice vinegar or ACV
  • 2 large carrots, roughly chopped
  • 2 tbsp fresh lemon juice
  • 1 thumb size knob of ginger, peeled
  • 1 tsp sesame oil
  • 1 tbsp miso paste
  • 1 tbsp maple syrup
  • Salt to taste

Add all ingredients to a blender, blend until smooth. Enjoy on salads or sautéed greens.

*Consider fresh ginger, lemon, honey, warm water for a simple tea to soothe digestion

Maca Powder

Benefits: adaptogenic root vegetable known to increase libido, increase stamina and vitality, balance hormones, and regulate immune system (if you are experience hormonal imbalances, contact your endocrinologist before using maca as therapeutic supplement), if you have thyroid issues, best to use “geletanized” maca root powder

How to use: Golden Maca Milk

  • tsp cinnamon
  • 1 tsp ground ginger
  • 1 tsp maca powder
  • 1 tsp turmeric
  • 1 tbsp maple syrup
  • 1.5 cups coconut milk (or other nut milk)

Blend ingredients together and warm over stovetop.

*Consider adding 1 tsp maca powder to anything you bake like pancakes, muffins, cookies, cakes OR smoothies, avocado pudding, chia seed pudding or grain-free prridge

Reishi Mushrooms

Benefits: adaptogen called “the great protector”, helps support and balance physical, immunological and mental stress, active ingredients are polysaccharides that modulate the immune system, has been used for over 2000 years!

How to use:

Add 1/2 tsp to morning coffee or hot tea

Add 1/2-1 tsp to your daily smoothie, avocado pudding, chia seed pudding

Add to anything you bake – pancakes, muffins, cookies, cakes


Benefits: contain high amounts of minerals, like iodine, and polysaccharides like immune supportive beta-glucans, improve digestibility of grains and beans, many varieties including agar agar, kelp, nori, dulse, Irish moss, and bladderwrack

How to use:

Add kelp flakes to eggs, salad dressings, avocado toast, popcorn
Cook grains and beans with small square of kombu to improve their digestibility

Feel like a mermaid and add seaweed to your bath water for gentle detoxification


Benefits: active compounds are potent anti-inflammatory molecules called curcuminoids, turmeric also has antioxidants, and antibacterial/viral/fungal properties, wonderful for aches and pains, digestive discomfort, absorption of curcuminoids is enhanced by fat and black pepper, has been used for over 4000 years!

How to use:

You can slip turmeric (ground or fresh) into just about any recipe … sprinkle on roasted veggies and eggs, stir fry’s, add to salad dressings, add to the skillet when you are making ground meats or vegetable hashes.

Fermented Foods

Benefits: fermented foods contain naturally occurring probiotics, these foods/beverages nourish the microbiome, encourage healthy diversity of bacteria, and feed resident bacteria in the GI tract, balance of healthy bacteria strengthens the immune system

How to use:

Add sauerkraut or kimchi to any dish! Just a dollop will do!

Try kombucha over ice, topped off with seltzer for a refreshing afternoon beverage.

Written by: Kate Costello


All photos are my own or from

Goji Berries, A Tonic Herb and Superfruit Variety. Superfood Evolution.

Heiss, Christian MD*; Schroeter, Hagen PhD†; Balzer, Jan MD‡; Kleinbongard, Petra PhD‡; Matern, Simone BS‡; Sies, Helmut MD, PhD§; Kelm, Malte MD‡ (2006). Endothelial Function, Nitric Oxide, and Cocoa Flavanols, Journal of Cardiovascular Pharmacology: June 2006 – Volume 47 – Issue – p S128-S135

Ma, Z. F., Zhang, H., Teh, S. S., Wang, C. W., Zhang, Y., Hayford, F., Wang, L., Ma, T., Dong, Z., Zhang, Y., & Zhu, Y. (2019). Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxidative medicine and cellular longevity, 2019, 2437397.

Reishi Mushroom Benefits, A Shen Tonic and Immune Modulator. Superfood Evolution.

Seaweed Nutrition, The Oceans Superfood. Superfood Evolution.

Top 4 Benefits of Ginger Root, The Universal Super Spice. Superfood Evolution.

What is Maca Root and Why is it a Superfood? Superfood Evolution.

At Home Ferments

Quarantine has encouraged all kinds of culinary experiments.  Has anyone noticed this week’s internet craze of sourdough bread making? I love how many people are exploring their food, reducing waste, and doing more with less in the kitchen. 

My current favorite at home ferment … K I M C H I!!

You can ferment just about anything – nuts, grains, milk, vegetables, meats, fish, the list goes on. Eating fermented foods fills your gut with beneficial bacterial and supports overall immune function.

There are different approaches to fermentation:  wild fermentation (or spontaneous fermentation), lacto-fermentation, and culturing. Each approach is used for a specific outcome and depends on what you have in your kitchen. I make recipes that do not require a starter. This article by Nourished Kitchen outlines when starters are necessary and when they are not. 

If this if your first go (and you do not have a starter of any kind) keep it easy, make sauerkraut. Sauerkraut is great training wheels and will jazz up your morning eggs. If you are ready for the next level, try the Vegan Kimchi recipe below … turns out e v e r y time! 

Please note, not everyone can easily consume fermented foods and should you be consuming fermented foods for the first time, go slow. Going too fast may produce some digestive excitement.

Sauerkraut by Pioneer Woman – cabbage, salt, and sanitized jars – can’t get easier than that! 

Vegan Kimchi by Minimalist Baker – please note procuring these ingredients may not be feasible right now, bookmark this recipe and circle back.

If you have been fermenting for a long time (and use starters/cultures), post photos to our Facebook page.  We want to see your creations! 

This newsletter cannot begin to cover the vast world of fermentation and food prep from home.  Want more on fermented foods, batch cooking with nonperishables, windowsill gardens?  Join Rebecca and I Monday, May 4th for a Free Webinar.

Talk soon,


Wildcrafting Chickweed & Nettles

Wildcrafting weeds is a creative way to procure fresh greens. We have some stinging nettles in our backyard. Pictured here, I am adding some to cooked red lentil dahl in lieu of spinach. It grows as a weed very commonly. You can steam, puree or sautee fresh stinging nettles. Cooking and pureeing eliminates the sting! I am used to handling with bare hands, but best to use gloves so you avoid getting stung. Nettles are the most nutrient-dense leafy green you can eat!! Here is a video how to identify stinging nettles

We also harvested some chickweed (Stellaria media) on a neighborhood walk and made a salad with it. Here is a video on how to identify chickweed in your neighborhood or yard. It is nice in quiche, frittata, fresh or sauteed with other greens.

Breakfast Bowls 4 Different Ways

Vegan Mex-style Bowl

Ingredients – Sweet potato rounds or toasts, scrambled tofu, salsa, sliced avocado and power or super greens

Dairy-free, gluten-free, vegan, grain-free, egg-free

You can purchase sweet potato toasts or make your own by slicing rounds or ovals, lay on parchment covered cookie tray, drizzle with olive oil and salt and bake at 400 degrees for 20 min on each side.  Learn how to make scrambled tofu here with nutritional yeast and turmeric.  Assemble the bowl with the toasts, tofu, avocado, salsa, wilted or raw greens.

Fish Lover’s Yucca Waffle Bowl

Ingredients – Everything Swapple, smoked salmon, tomato, power greens, red onion, cucumber, and Kite Hill vegan cream cheese.

Dairy-free, gluten-free, egg-free, grain-free, pescetarian

You gotta love Swapples the waffle made with yucca root.  This is the highest carb of the four bowls in this post.  Yucca waffles contain no grain but still do have a good bit of carb. This is a great root vegetable alternative to grains for resistant starch. Some swapples are sweetened some are not so read the ingredient label for sugar.  The one pictured is the everything waffle and has no added sugars.  Heat the waffle as directed and top with smoked salmon, tomato, power greens, red onion, cucumber, and Kite Hill vegan cream cheese

Calling all Cruciferous Bowl

Ingredients – Frozen organic cauliflower rice, super or power greens, Hillary’s vegetarian sausage, fried egg, and sun-dried tomato olive oil.

Dairy-free, gluten-free, soy-free, phytonutrient rich, low-glycemic

Frozen cauliflower rice is my favorite vegetable for the breakfast bowl.  It is so versatile and available at most grocery stores.  I get it from Costco since I use so much each month.  You can go vegan or paleo. This bowl has Hillary’s vegan sausage which is a nice soy-free clean vegan sausage. I fry the egg while heating the vegan sausage on the stovetop.  Microwave ¾ cup rice in a bowl for 2 minutes and for the last 30 seconds wilt the power greens.  Add all together in a bowl with sundried tomatoes and olive oil.  Voila.

The Omnivore’s Pesto Bowl

Ingredients – Frozen organic cauliflower rice, Trader Joe’s vegan pesto, power or super greens, Applegate farms chicken sausage, fried egg

Keto-friendly, paleo, dairy-free, gluten-free, soy-free, low-glycemic

Another version of the cauliflower rice bowl that is low net carb and keto friendly.  Heat the sausage and egg stovetop. Microwave ¾ cup rice in a bowl for 2 minutes and for the last 30 seconds wilt the power greens.  Add all together in a bowl with pesto.  In this image I used TJ’s vegan pesto with kale and basil, yummy!  Other options include olive tapenade, artichoke pesto, cilantro pesto, etc.

Hungry Planet Visits Catonsville

Rebecca Snow, MS, CNS, LDN

One week this summer, while unpacking groceries, I got the wild idea of photographing the whole kit and caboodle.  I wanted to see what a week full of groceries looked like for us.  Now granted we had some frozen fish and peas we were planning to eat and there were numerous staples in the cupboard as well, i.e. vinegar, olive oil, spices etc.  But still this lot of food probably provided us with 80% of our nourishment for that week.

My inspiration…If you have never seen or read the book the Hungry Planet, it is worth a view.  Peter Menzel traveled the world documenting what people eat.  A great piece of work and eye opening to say the least.  


Some products worth highlighting…

  • Bada Bean Bada Boom are the best tasting roasted bean snack on the market IMO.  Nice protein and fiber content
  • Siete makes fabulous corn free tortilla chips
  • Nutpods are one of the best dairyfree creamers available without sugar added, very creamy!
  • Califia’s barista oat milk is much lower sugar than some earlier varieties on the market.
  • Power greens are my favorite easy vegetable. Throw a handful in any dish you are reheating.
  • Cauliflower gnocchi from Trader Joe’s.  Let me say… WOW. 
  • Sardines. Don’t be scared!  These make an easy meal/snack. They are high protein, low mercury and good source of Omega 3’s 
  • Frozen organic berries are so much more affordable than fresh. Great for smoothies and cooked breakfast cereals.
  • Bob’s red mill all purpose baking flour – the primary flours are beans which make this GF flour more nutrient dense than the average rice based GF flour.
  • Sea snax or Trader Joe’s version – great iodine source, crunchy snack that is low calorie

Soup Season Is That You!?

Kate Costello, MS, CNS, LDN

Have you noticed the cool, crisp morning air? The light starting to fade earlier and earlier each night? There are even some extra leaves on the ground! In case you haven’t noticed Mother Nature’s shifts, you have certainly seen our big box influencers (Starbucks, Target) starting their fall campaigns … pumpkin and Halloween e v e r y t h i n g!

The subtle changes of this time of year, remind me a new norm is taking root. The season of harvesting, gratitude, preparation, brilliant colors, and extra layers is here. Some of our favorite fall foods like root vegetables, squashes, and dark-leafy greens have entered our farmers markets. If anyone had a summer like mine (long-weekend travels, dinners with friends, and even a surprise engagement!) this more easeful seasonal reminder to slow down, gather, and warm up is welcomed with open arms.

Time to dust off your stock pots, crock pots, or InstaPots!

Below are our 3 favorite soups and broths to warm us up on these coming brisk days:

Rebecca Katz Magic Mineral Broth –

InstaPot Bone Broth –

Kobocha squash soup –

So long sweet summer, until next year <3

“Are you Salvage Worthy?”

A client recently told me the story of going to see a practitioner who said to her, “I don’t know if I can help you yet.  First I have to see if you are salvage worthy.” 

I was floored.  Shocked.  I thought I had heard it all. 
A patient goes to see a practitioner for healing and comes home with more trauma. 

Navigating today’s medical world can be so challenging at times.  Particularly when you are ill but your symptoms don’t fit into a box. There is no easy label or easy solution for your cluster of symptoms. 
Sometimes there is bias or judgement around body weight, age, sex.
I see this story from two lenses.  

One, as practitioner.  We must remember that our words carry power to heal or to hurt.  The decision about whether or not a patient can heal or not is not ours to make.

Two, As a patient myself.  It is important to remember to advocate for ourselves.  To not give away our power to make decisions for ourselves.  We each are the experts about our own internal experience and history.  

We can choose who we see for medical care.  When talking to a medical provider, it is important to voice concerns, to pay attention to our inner dialogue and to have courage to say what we need to say.  
When it comes to healing, there is always something we can do. 

One thing I have learned in my life and my practice, no matter how small the act, if it moves us toward positive change then it matters.
A small action can have a large reaction.  We can support the MIND with hobbies, sleep, intellectual stimulation and positive social interactions.  We can support the SPIRIT with prayer, meditation and time in nature.  We can support the BODY with water, healthy food, movement and sleep. 

We are all salvage worthy.  We matter.  We are all worth time and effort from ourselves and from our health care professionals.  Small or large, any change towards health is a good place to start.