Benefits of Herbal Medicine

What is Herbal Medicine?

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For thousands of years, wherever humans and animals have inhabited the earth, plants have been used for their healing properties. It is the oldest known healing modality. Herbalism can be defined as “the art and science of collecting, preparing, and utilizing herbs for healing.”  Well-trained herbalists are aware of issues of quality manufacturing of herbal products, safety and herb-drug interactions, and can custom formulate herbs for specific health concerns and individuals.

Clinically, herbalists work with individuals to achieve optimal health through the use of herbal supplements, diet and lifestyle. The vast array of supplements on the market can be overwhelming.  Meeting with an herbalist, will help you sort through the options. Herbs are carefully chosen and formulated for the individual. In order to craft the herbal formulation, the herbalist will evaluate lab tests, medical history, family history, lifestyle, diet, and traditional diagnostic techniques such as pulse, tongue, and facial diagnosis.

Benefits of Herbal Medicine

• Helps individuals operate at their optimal level of health and fitness.

• Provides an opportunity for people to engage more fully in life and their healing process, becoming more aware of their body and their health.

• Allows people to connect to the earth, stimulate the senses, and connect with their inner joy.

• Helps people deal with chronic stress, whether it is chemical, physical or emotional in nature.

• Improves digestion and the way the body interacts with the foods we eat.

• Supports immune and endocrine function, specifically viral infections, compromised immunity, blood sugar imbalances, and fatigue.

• Improves cardiac health and help prevent of cardiac disease

• Improves women’s menstrual cycle and support women through the transition to menopause.

• Assists the body when dealing with inflammatory skin conditions and joint pain.

10 Ways I Tweak Recipes by Rebecca Snow

1) Add more garlic than the recipe calls for. 

If the recipe says 1 clove, I usually add 2-3. Luckily everyone in my house likes garlic and no one is sensitive to FODMAPs.  There are so many benefits of garlic but to name a couple, it has medicinal properties and is highly nutritious with very few calories, active compounds that can reduce blood pressure [1], contains antioxidants, and may help detox heavy metals from the body [2]

2) Swap some mayo with low fat Greek yogurt in bean salad, tuna salad or chicken salad.  

This swap lowers the fat and calories, it’s full of probiotics, has higher protein content, healthier fats such as omega-3 fatty acids, and a creamier texture.

3) Replace some sweetener with applesauce or mashed banana.   

Substitute an equal amount of applesauce for sugar, but dial back other wet ingredients — for example, use a little less water or milk, if the recipe calls for it. (extra hint: You can also use applesauce instead of oil to reduce fat — use the same 1:1 ratio).  For baking, use very ripe mashed bananas as a sugar substitute, halving the amount. Taste-test to adjust for sweetness based on ripeness and your preference.

4) Use less oil or butter if desired.  

We don’t want to eliminate the fat as it can help absorb beta carotene and lycopene and other antioxidants in the meal but a little can go a long way!

5) Add a pinch of sea salt if the flavor falls flat.  

Don’t forget to taste your food before serving.  Rebecca Katz uses the acronym FASS (Fat, acid, sweet, salt), assessing these factors if the flavor falls flat. You can add apple cider vinegar or lemon juice if it needs acid. 

6) Swap ground meats in burgers, meatloaf, lasagna and other recipes calling for ground beef.  

We use ground venison, turkey, chicken, bison too. Why Venison? It is high in protein, lower in calories and fat, it has an excellent omega-3 to omega-6 ratio [3], is a wonderful source of B Vitamins, and contains high amounts of Zinc.

7) Use olive oil instead of sunflower, canola or grape seed for baked recipes or low heat recipes.  

Olive oil is rich in healthy monosaturated fats [4], contain large amounts of antioxidants, strong anti-inflammatory properties, may help prevent strokes [5], protect against heart disease [6], and have antibacterial properties [7] to name a few.

8) Substitute 1-2 cups of regular chicken or veggie broth in a soup or stew recipe with my homemade bone or immune broth.

9) Throw in 1-2 optional add-ins for pancakes, muffins, granola or other baked goods

–1-2 tsp Dr. Cowan’s triple blend veggie powder (extra veggies)

–1-2 Tblsp of collagen peptides (additional protein)

–1/2 tsp beet root powder (nitric oxide boost!)

–1/2 tsp matcha green tea powder (fab antioxidant)

–1 Tblsp oat bran or ground flax powder (for bonus fiber)

10) Increase the vegetable to starch ratio in recipes like paella, lentil or bean soup, risotto.  

For instance, when I make paella I usually double the veggies and 1.5 x the meat.

[1] Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. 2020;19(2):1472-1478. doi:10.3892/etm.2019.8374

[2] Kianoush S, Balali-Mood M, Mousavi SR, et al. Comparison of therapeutic effects of garlic and d-Penicillamine in patients with chronic occupational lead poisoning. Basic Clin Pharmacol Toxicol. 2012;110(5):476-481. doi:10.1111/j.1742-7843.2011.00841.x

[3] Ponnampalam EN, Mann NJ, Sinclair AJ. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pac J Clin Nutr. 2006;15(1):21-29.

[4] Menendez JA, Lupu R. Mediterranean dietary traditions for the molecular treatment of human cancer: anti-oncogenic actions of the main olive oil’s monounsaturated fatty acid oleic acid (18:1n-9). Curr Pharm Biotechnol. 2006;7(6):495-502. doi:10.2174/138920106779116900

[5] Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014;13:154. Published 2014 Oct 1. doi:10.1186/1476-511X-13-154

[6] Covas MI. Olive oil and the cardiovascular system. Pharmacol Res. 2007;55(3):175-186. doi:10.1016/j.phrs.2007.01.010

[7] Servili M, Esposto S, Fabiani R, et al. Phenolic compounds in olive oil: antioxidant, health and organoleptic activities according to their chemical structure. Inflammopharmacology. 2009;17(2):76-84. doi:10.1007/s10787-008-8014-y

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. https://www.youtube.com/watch?v=quQwqbk9f7w&feature=emb_logo

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,
turmeric

  • 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

Ginger

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

Seaweeds

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

Turmeric

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

References:

All photos are my own or from www.upsplash.com

Goji Berries, A Tonic Herb and Superfruit Variety. Superfood Evolution. https://www.superfoodevolution.com/goji-berries.html

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. https://doi.org/10.1155/2019/2437397

Reishi Mushroom Benefits, A Shen Tonic and Immune Modulator. Superfood Evolution. https://www.superfoodevolution.com/reishi-mushroom.html

Seaweed Nutrition, The Oceans Superfood. Superfood Evolution. https://www.superfoodevolution.com/seaweed.html

Top 4 Benefits of Ginger Root, The Universal Super Spice. Superfood Evolution. https://www.superfoodevolution.com/benefits-of-ginger.html

What is Maca Root and Why is it a Superfood? Superfood Evolution. https://www.superfoodevolution.com/maca-root.html

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,

Kate

Immune Balls Recipe

Check out our new infographic for my immune balls.  Make your own immune balls using this formula. One daily provides a good dose of medicinal mushrooms approx ⅓  tsp of medicinal mushroom powder.

Download my other immune recipes below!

Download

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 https://www.youtube.com/watch?v=2ASTvp1pgLg

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.
https://www.youtube.com/watch?v=rHjgodRFpyg

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.