TheHealthyApple.com participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

ONIONS.

THEY’RE WHAT’S FOR DINNER.

HERE’S HOW WOMEN FROM 3 DECADES (on our team) CREATE A MEAL FOR THEMSELVES WITH OUR STAR INGREDIENT: ONIONS.

Onions are quite under-rated if you ask us. They’re one of the BEST ways to add flavor to ANY recipe in very little time. And if you’re anything like us, eating an anti-inflammatory diet and looking for creative ways to add flavor to your food without gluten, dairy, soy, refined sugar and other inflammatory ingredients, onions are an excellent place to start.

Not only do they add flavor, but they’re also an excellent source of prebiotics, which are needed to feed the probiotics in our guts to keep our immune system healthy! We each try to add a few onions a week to our main meals from breakfast to dinner.

Here are three ways we love to whip up these gorgeous veggies. Whether you’re using white onions, yellow onions, Vidalia onions, red onions, etc…you can use any of these three options in your own kitchen.

20’s // Sara

During this time of the year, I’m always looking for easy veggie-based recipes for backyard get-togethers. My favorite way to serve onions is grilled – the taste of a grilled onion reminds me of summer and the skewers are so fun to share. Grilled onions are naturally sweet and they pair perfectly with just about any veggie. Here’s how I make them!

THE COOKING TECHNIQUE: GRILL

STEP 1 // Peel one large white and one large red onion and discard the ends. Slice the onions across the middle; slice each side in half and then in half again, so you have eight chunk-like pieces. Marinate the onions in a medium bowl with 1 Tbsp. extra-virgin olive oil and a large pinch of sea salt and pepper to taste for at least 20 minutes. Feel free to add any other spices of your choice to the marinade such as chili powder or ground cumin.

STEP 2 // Skewer each onion piece through the middle. It’s okay to stack a lot of onions on one skewer, but make sure they’re spread out so they cook evenly. They should just be touching each other and not smushed together. If you go overboard, they won’t cook well in the middle. Grill the onions on low heat on the grill, watching them closely to keep from burning, until they are translucent and have a light char (about 15 minutes).

STEP 3 // Remove the onions from grill and serve warm or at room temperature!

MAKE IT A MEAL Grill up some additional skewers using sliced zucchini or colored bell peppers. Serve your skewers with a gluten-free grain like quinoa or brown rice (See our feature: How to cook grains), or slide your grilled veggies on top of a bed of salad greens for a light meal. 

LET’S SERVE IT Hot is our first choice but they’re equally as delicious served warm! Grilled onions taste best right off of the grill, when the warmth and natural sweetness of the onion pairs perfectly with the char from the grill.

TOOLS TO USE Skewers, platter, tongs

30’s // Amie

My favorite way to serve onions is to caramelize them. It might sound intimidating but I swear it’s easier than you think. All you need to do is add thinly sliced onions to a hot skillet with olive oil and sea salt and wait until they caramelize. I’ll show you how step-by-step below.

THE COOKING TECHNIQUE: CARAMELIZE

STEP 1 // Peel and thinly slice two large white onions and discard the ends.

STEP 2 // Heat a large skillet over medium heat on the stovetop. Add 1 Tbsp. extra-virgin olive oil. Let the skillet get nice and warm and add the sliced onions, stir to coat the onions with the oil then spread the onions in a single layer in the skillet, sprinkle with 1/2 tsp. sea salt (plus more to taste) and cover. Let the onions sit for about 5 minutes, then stir again.

This is a key step, you don’t want to be stirring often or the onions won’t caramelize! A spatula is a great tool to use here when the onions get nice and golden brown because they help you scrape up the bits that may get stuck to the skillet. Repeat the stirring every 5 minutes (don’t stir more than that) until the onions are caramelized, about 30 minutes. Lower the heat if the onions are burning.

STEP 3 // Remove from the heat and serve warm. Store leftovers in a sealed container in the fridge for up to 4 days.

MAKE IT A MEAL I like to add a cup of cooked quinoa or wild rice to the caramelized onions and if I’m extra hungry, I’ll top it off with sliced organic roasted chicken.

LET’S SERVE IT I love to serve these warm but they’re equally as delicious served at room temperature the next day on a salad for leftovers!

TOOLS TO USE wooden cutting board, sharp knife, spatula, ceramic skillet.

40’s+ // Jennifer

My favorite way to use onions is simply by roasting them in the oven. My house is full during this time of year since the kids are on school break so I try and cook meals that are quick and easy and don’t require too much thought, which is why the oven is one of my best friends. It’s funny because growing up onions were my least favorite food but now I can’t get enough of them. The flavor and texture of roasted onions are hard to beat. Lucky my kids have been a fan of onions from a young age so I can add them into just about anything and I receive raving reviews from my family every time I make them.

THE COOKING TECHNIQUE: ROASTED

STEP 1 // Peel two large yellow onions and discard the ends. Cut the onions in 1/2 or into 1/4 pieces.

STEP 2 // Toss the onions together with 1 Tbsp. extra-virgin olive oil and sprinkle with 1/4 tsp. sea salt and 1/4 tsp. pepper. Heat the oven to 450 degrees F. Line baking sheet with parchment paper. Place onions on a prepared baking sheet and roast until golden brown- about 25-30 minutes. I personally like to have them a bit burnt on the tips sometimes, so the desired crispness is completely up to you.

STEP 3 //  Remove the onions from oven and serve warm. Place leftovers in the refrigerator.

MAKE IT A MEAL // For a quick and easy summer meal, I love to add roasted onions to a big salad like our French Green Bean Salad with Roasted Onions or mixed into a melody of veggies like our Easy Roasted Veggie Platter with Lemon Basil Quinoa.

LET’S SERVE IT// Warm or room temperature. They taste the best right out of the oven but just as good if you let them sit for a bit. These roasted onions add so much extra flavor to a salad without needing tons of dressing or inflammatory ingredients. Trust me, you’ll be wishing you started roasted onions a long time ago once you taste the difference.

TOOLS TO USE // wooden cutting board, sharp knife, unbleached parchment paper, baking sheet.

STILL HUNGRY? For more of our anti-inflammatory recipes, check out our 30 Day Reset Program, which is only available for a limited time through summer.

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The post How to Eat Clean at Any Age // Onions appeared first on Amie Valpone.

TheHealthyApple.com participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

What many people don’t realize is that you cannot fix hormones with synthetic hormones. It will not work. It will be a band-aid and will at some point cause your other hormones to be out of balance. I know this because this happened to me and because everyone that walks into my office is experiencing awful hormonal issues and someone tried to ‘help’ by giving them birth control or a synthetic hormone cream and down the road, it turned into a nightmare.

That said, today we’re discussing the best ways to support your hormones because let’s face it, almost every woman out there is dealing with PMS or some sort of hormonal imbalance that is manifesting as weight gain, acne, yeast infections, body odor, oily hair, anxiety, depression and more.

SO, HOW do WE do THIS?

Easy.

Amie is going to show you how you can start incorporating these foods into your lifestyle today.

Our favorite foods for hormone balancing:

Broccoli

Well, let’s face it. As kids, none of us liked broccoli. It made me want to cry and I avoided it at all costs. I’m sure you can relate. Broccoli is quite a powerhouse when it comes to hormones because it helps support the liver with natural detoxification. When I learned this in my early 20’s, I decided I was going to have broccoli a few times a week because I was going through so much liver toxicity from my body burden of toxins and so many hormonal imbalances.

WHY WE LOVE IT // Broccoli is quite easy to cook. It may seem complicated but it’s simple when you know how to do it (see below for How To Make It)! It’s also incredibly versatile, meaning that it can be tossed with anything from olive oil to balsamic vinegar to lemon juice and beyond and you can call it a meal. You can do anything with broccoli! Remember that and don’t let it intimidate you.

HOW TO MAKE IT // The easiest way to prep broccoli is to cut off the florets and discard the hard stalk. The florets can be tossed with olive oil, sea salt and pepper and roasted in the oven on a rimmed baking sheet for about 15-20 minutes at 400 degrees F or until they’re golden brown and crispy. I like crispy! I like them very very crispy in fact, so I leave them in until they’re nice and crispy. Your roasting time will depend on how large your florets are; the larger the florets, the more time it will take to roast.

HOW TO SERVE IT // Have FUN with broccoli….meaning you can jazz it up with whatever you have in your fridge. My favorite combo when it comes out of the oven as noted above is to drizzle it with freshly squeezed lemon juice. Then I crush a handful of walnuts and sprinkle them on top with a pinch more sea salt and pepper, if desired. That is IT, folks! Easy peasy.

OUR FAVORITE RECIPE USING THIS INGREDIENT // Winter White Detox Soup

Cabbage

I’m a red cabbage kinda gal. I prefer red cabbage to green cabbage any day. There is SO MUCH more flavor in red cabbage in my opinion…it’s naturally sweet and hits the spot on top of a salad or tacos unlike green cabbage, which doesn’t have the natural sweetness found in its red cousin! Also, I like to call red cabbage “purple” cabbage because it really IS purple. Am I the only one thinking this way?

WHY WE LOVE IT // It’s crunchy, it’s flavorful, it’s full of fiber and it’s ideal on top of everything from soups to tacos to your favorite sandwich recipes. It’s quite versatile…all you need is a bit of creativity to play with it in the kitchen and don’t be afraid to try it in recipes.

HOW TO MAKE IT // I love to eat it raw because it’s crunchy so there’s nothing you need to do but finely chop it. And I mean very finely chop it so that it’s easy for you to digest. You can thinly slice it or finely chop it, however, you want to do it. It’s up to you but the smaller the dice or slice, the better and the easier to digest! Find yourself a nice sharp knife and a wooden cutting board and slice or dice away!

HOW TO SERVE IT // As I mentioned above, I love using cabbage as a topping for tacos to add a nice crunch and bite to the recipe. I also love adding thinly sliced cabbage to salads to brighten up the colors and add a crunch factor in there, as well. Lastly, cabbage is delicious served as whole leafs (remove the stem at the bottom, which is tough to chew) and use it like you would a lettuce wrap by putting your ingredients inside, wrapping it up like a burrito and eating it!

OUR FAVORITE RECIPE USING THIS INGREDIENT // Simple Green Apple & Cabbage Salad with Lemon Tahini Dressing

Walnuts

I fell in love with walnuts a few years ago when I learned about their anti-inflammatory properties thanks to their Omega 3 fatty acids. I love adding walnuts to my meals and I eat about 1/2 cup of walnuts a day sprinkled throughout my meals and snacks. They keep me satisfied and add a great dose of protein to keep me full and happy!

WHY WE LOVE THEM // Their Omega 3 properties as mentioned above are the main reason I love walnuts above all other nuts. It’s the deciding factor when I’m shopping in the nut section because walnuts are loaded with anti-inflammatory benefits that no other nut or seed has. That alone is a reason to reach for walnuts! Because they’re high in protein and a good source of healthy fats, walnuts will keep you full and satisfied, which always makes us happy campers.

HOW TO MAKE THEM // You can toast walnuts or roast them in the oven. Toasting them on the stovetop in a large skillet over medium heat is a great idea. You can add a handful of walnuts to the dry skillet and toss them for about 3 minutes (be careful not to let them burn) or until golden brown and fragrant. The stovetop method is much easier and quicker than roasting them in the oven!

HOW TO SERVE THEM // Walnuts are ideal on parfaits, salads, chopped up and tossed on top of tacos, and even enjoyed right out of the bag, which is what I do a few times a day when I need a snack and I don’t have time to make a full meal in my kitchen. 

OUR FAVORITE RECIPE USING THIS INGREDIENT //  5-Minute Arugula Pesto

Avocado

Avocado is quite possibly one of the greatest foods because it’s so incredibly versatile and can be diced, sliced, pureed, mashed and more. It’s ideal for everything from guacamole to adding creaminess to a dressing like from our Fajita Lettuce Wraps with Hazelnut Avocado Crema recipe.

WHY WE LOVE IT // Avocado has a nice mild taste, which makes it ideal for adding creaminess to smoothies, soups, ice cream recipes, dips and spreads. It’s a great way to reap the benefits of healthy fats and you can enjoy it any time of the day because it pairs well with everything from breakfast toast to evening fajitas. 

HOW TO MAKE IT // Well, that depends on what you want to ‘make’…you don’t need to really make anything at all as you’ll see below in the serving suggestion but you can easily turn a very ripe avocado into a delicious pureed soup or smoothie. Those are two of the easiest ways to use it. I highly suggest purchasing a ripe avocado so that it’s flavorful. If you purchase a hard avocado and try to use it right away in a recipe, it will taste awful and will be too difficult to slice. In that case, store the un-ripe avocado in a brown paper bag overnight or until the avocado ripens up.

HOW TO SERVE IT // No need to ‘serve’ anything with avocado when you can simply peel it, pit it and sprinkle sea salt on top, then eat it with a spoon. That’s really all you need. But, if you want to get creative you can check out my best-selling cookbook for a bunch of ways to use avocado to add creaminess to recipes.

OUR FAVORITE RECIPE USING THIS INGREDIENT // Kale Avocado Salad with Creamy Almond Dressing

SHOP the STORY

My upcoming Whole Body Transformation Retreat in Santa Cruz, California in August is a great place for you to start to dive into understanding these deeper layers of healing and to understand for yourself first-hand that healing is a journey. This retreat is my lowest price point yet, which is a great opportunity for anyone looking to meet me in person and understand the missing pieces keeping you unwell. This retreat is based on the groundbreaking new method I created and called The Valpone Method, which I developed to help you understand and discover the emotional, energetic and physical aspects of healing. And that’s exactly what I’m here to help you with because somewhere deep inside you know that there is more than just eating clean to really bring yourself back to life. Unfortunately, there is no quick fix or magic pill for health issues.

If you have further hormonal needs, you can schedule a private session with me to go into detail about how to help yourself balance your hormones. STILL HUNGRY? For more of our anti-inflammatory recipes, check out our 3 Month Anti-Inflammatory Meal Plan, which is only available for a limited time through April.

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CAULIFLOWER.

IT’S WHAT’S FOR DINNER.

Here’s how a group of hungry women on our team (who live all over the country) create a meal just for themselves with our star ingredient of the season: Cauliflower.

20’s // Sara-Marketing Manager

As a single 20 something, this simple way to make cauliflower is an absolute staple and it’s impossible to mess up. It’s inexpensive and takes less than 10 minutes from start to finish. The best part? You can make a ton of it upfront and use it in a bunch of recipes throughout the week such as tacos and salads.

THE COOKING TECHNIQUE: CAULIFLOWER RICE

STEP 1 // Cut the cauliflower into 1/2-inch florets using a sharp knife. Transfer the florets to a food processor (such as the one we love that’s listed below) and pulse until the cauliflower resembles a rice consistency. 

STEP 2 // Transfer the cauliflower rice to a large skillet if you want it toasted (see below for directions) or serve it raw in your favorite salad recipe.

STEP 3 //  Store leftovers in a sealed container in the refrigerator for up to 3 days.

MAKE IT A MEAL // I like to take the cauliflower rice out of the food processor and transfer it to a large skillet where I toast it over medium-low heat for about 10 minutes, stirring often until it’s toasty and golden brown. After the cauliflower rice is toasted, I like to make a stir fry with peppers and onions to serve for a weeknight dinner. If I’m not in the mood for a stir fry, I will replace the cauliflower rice for couscous in a Mediterranean salad by adding slivered almonds and cherry tomatoes and freshly squeezed lemon juice. Whether you decide to toast the cauliflower rice or eat it raw, it’s perfect to add on top of a green salad or to pair with some roasted veggies or organic sliced chicken for a quick and easy lunch I can bring to work.

LET’S SERVE IT  // When I’m tossing the cauliflower rice into a stir fry, I love to serve the dish warm because it tastes better right off the stove top. If the weather is warmer and I opt for the Mediterranean salad option, I’ll serve it at room temperature.

TOOLS TO USE // I use my favorite Kitchen Aid food processor, and a wooden cutting board is key for cutting the cauliflower florets.

30’s // Amie-Founder

Living in Manhattan, I often feel like one of the only people who cook. Trust me, it’s not a “thing” to cook for yourself here. My kitchen is not too shabby- I love it. It’s clean and remodeled so I enjoy spending time cooking, especially in the winter. My go-to vegetable is cauliflower, as many of you have seen from my Instagram Stories where I’ve made two simple sauces to drizzle over roasted cauliflower.

Roasting cauliflower is quite possibly the easiest way (and most delicious way) to serve it, in my opinion. It takes less than 5 minutes to whip up and pop into the oven and the taste is out-of-this-world. Tender, naturally sweet and so delicious for a side dish especially when the weather is chilly and you’re looking for a warm veggie to warm you up.

I like to get my cauliflower nice and toasty (meaning: I like the tips of the florets to be golden brown), which is when the real sweetness comes out to play.

THE COOKING TECHNIQUE: ROASTING

STEP 1 // Preheat the oven to 400 degrees F. Prepare a large rimmed baking sheet or large roasting pan or ceramic baking dish with parchment paper.

STEP 2 // Cut the cauliflower into 1-inch florets using a sharp knife. Transfer the cauliflower florets to the prepared baking dish and drizzle with 1 Tbsp. extra-virgin olive oil and 1/2 tsp. sea salt and 1/4 tsp. pepper. Roast for 30-35 minute or until golden brown and very tender.

STEP 3 // Remove from the oven; set aside to cool for 5 minutes then serve warm. Store leftovers in a sealed container in the refrigerator for up to 3 days.

MAKE IT A MEAL // I love serving this roasted cauliflower with a handful of finely chopped fresh basil and a sprinkle of fresh lemon zest. It adds the perfect touch. If you’re looking to make this easy roasted cauliflower into a full meal, I suggest serving it with our Baked Chili Pasta Casserole or a piece of Poached Chicken (Check out our 5 Ways to Cook Chicken) with our simple Creamy Cashew Basil Sauce on top!

LET’S SERVE IT // Serve warm but trust me, cold leftovers are incredible tossed into a green salad!

TOOLS TO USE // I love using my sharp knife and wooden cutting board as well as my favorite ceramic baking dish. That’s all I need to make this recipe!

40’s+ // Jennifer-Marketing Assistant

Living in a suburb makes it easy for me to drive to the food store on a Sunday and stock up on my veggies, which is what I did this past Sunday. Cauliflower is on my list to purchase at least twice a month because my kids love it and it’s easy to make. I believe you really cannot mess up cauliflower, especially when you see how simple it can be to whip up whether you’re dining alone or for a family of four.

THE COOKING TECHNIQUE: SAUTEEING

STEP 1 // Slice a large head of cauliflower into 1/2 inch florets using a sharp knife on a cutting board. Discard the leaves and stem of the cauliflower.

STEP 2 // Pour 1 Tbsp. extra-virgin olive oil into a large skillet over medium heat. Add the cauliflower florets, sprinkle with 1/4 tsp. sea salt and 1/4 tsp. pepper and cover. Cook for about 20-25 minutes or until the cauliflower is fork tender. Depending on how large your skillet is and how big your florets are, your cauliflower may need more time. That’s okay, just keep it covered and it will be done shortly.

STEP 3 // Remove the skillet from the stovetop and transfer the cauliflower to a serving platter and serve.

MAKE IT A MEAL // After I remove the skillet from the stovetop, I transfer the sauteed cauliflower into a large bowl and toss it with 2 cups cooked quinoa, 1-2 tsp. balsamic vinegar, 4 Tbsp. slivered almonds, 1 Tbsp. finely chopped fresh mint and sea salt and pepper to taste. If my kids are really hungry, we’ll toss in some thinly sliced roasted organic chicken to make it heartier.

LET’S SERVE IT // My kids and husband like to serve this cold but I love it served warm, so however you want to serve it is up to you. I often add leftovers to a lettuce wrap the next day by selecting a few large leaves of Bibb lettuce and adding the sauteed cauliflower inside with 1/2 a ripe avocado and a sprinkle of sesame seeds, sea salt, and pepper and it’s delicious for an easy lunch when I don’t have time to make a sandwich.

TOOLS TO USE // I love using this large stainless steel skillet for sautéing. Also, I cannot live without my wooden cutting board because we do not use plastic in our home or our kitchen because as Amie has taught us, the plastic can leach into your food and we don’t want that!

STILL HUNGRY? For more of our anti-inflammatory recipes, check out our 3 Month Anti-Inflammatory Meal Plan, which is only available for a limited time through April.

TheHealthyApple.com participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

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The post How to Eat Clean At Any Age // Cauliflower appeared first on Amie Valpone.

AUDIO

Listen to Amie go into detail about how to make this arugula pesto, what you need to know about going organic, choosing organic food over conventional, and why she chooses to eat organic.

ORGANIC

According to Wikipedia, organic food is produced by methods that comply with the standards of organic farming. Standards vary worldwide, but organic farming, in general, features practices that cycle resources, promote ecological balance, and conserve biodiversity. Organizations regulating organic products may restrict the use of certain pesticides and fertilizers in the farming methods used to produce such products. In general, organic foods are also usually not processed using irradiation, industrial solvents, or synthetic food additives.

I didn’t understand what organic meant years ago before I went through my 12-year journey of chronic health issues. You could say I was “asleep” to what was going on behind the scenes of our collapsing food system that pockets money off of selling us cheap, inflammatory foods that hijack our tastebuds.

What is Organic?

It wasn’t until halfway through my health journey that I actually started to believe there might be something to this whole “eating organic” thing. I was skeptical, to say the least for many, many years. I mean, come on… the organic lettuce looks EXACTLY the same way the CONVENTIONAL (non-organic) lettuce looks so what is the big deal? Well, that was my mindset for a long time until the people around me who were also in a healing crisis were finally starting to feel a difference in their health by lessening their body burden of toxins on a daily basis, something I talk about extensively in my best-selling cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

What I’ve realized since then is this: what is inside the food and sprayed on the food has nothing to do with what it looks like. 

What’s important to understand is what is sprayed on the food you’re eating because when it rains, the rain drips off the plants that are sprayed and the pesticides go into the soil and yes, you guessed it, the roots! So, you can see how no matter how well you wash that apple of yours, it doesn’t matter because the pesticides and herbicides are INSIDE.

Did you know USDA Certified Organic is the most regulated and inspected label in food today? Earthbound Farm joined what was once a movement and is now an industry, early on. Earthbound fought side-by-side with activists, farmers, retailers, manufacturers, academics and environmentalists for a high-integrity organic standard, one all consumers could trust. Earthbound believes they all won, and that means our environment also wins.

So, why do I choose organic? I’ll tell you in the AUDIO feature above.

ESSENTIALS

These things I believe are essential to know about organic food and what you’re putting on your plate. Organic farming benefits:

1. Keeps toxic and persistent synthetic chemicals out of the soil, water, air, and food.
2. Creates a safer working environment for farmers and farm workers.
3. Reduces chemical exposure to neighboring homes, schools and businesses.
4. Builds healthier soils through cover cropping and crop rotation, and by adding only organic amendments which also reduces soil erosion.
5. Promotes healthy, balanced ecosystems and biodiversity.
6. Reduces danger to non-target species.

Want to know an easy trick for finding organic produce in your food store?

Look for the #9 on your produce when you’re in the food store. The #9 means that the produce is organic! Be sure to check out the stickers on everything from apples to pears and lemons and limes, and especially for the ingredients you need to pick up to make this arugula pesto.

HOW CHOOSING ORGANIC AFFECTS YOU

Your liver is in charge of taking all the toxins you’re bombarded with on a daily basis and removing them from your body. It’s a BIG job. I’ve been detoxing my liver for over a decade and I’m still working on it. What I want you to understand is the less amount of toxins (pesticides, herbicides, growth hormones, antibiotics from conventional meats and eggs, over the counter pills, synthetic hormones such as birth control, alcohol, processed foods, etc) you put into your body, the better you will feel and the more energy you will have because your body will not be working so hard to try to remove synthetic chemicals, hormones and more. If you’re looking for a deeper way to support your liver on a daily basis, our 3-Month Anti-Inflammatory Meal Plan can help you go deeper.

Here are a few terms and important facts that will help you understand what fresh organic food means while also helping you feel confident that organic food is a healthier and safer choice vs. conventional.

National Organic Program Standards

(USDA Certified Organic)

• USDA officially launched its National Organic Program (NOP) in 1990 with the passage of the Organic Foods Production Act.
• NOP standards govern organic certification of farming, handling, and processing operations.
• NOP created a uniform definition of organic foods with standardized product labeling
  guidelines.
• Under USDA standards for organic food production, farms, manufacturers, and distributors must be inspected on location annually by a USDA-accredited certifier.
• The detailed USDA standards for organic are more than 500 pages long.

USDA Standards for Organic Certification

• No conventional synthetic pesticides.
• No fertilizers made with synthetic ingredients or sewage sludge.
• No genetically modified organisms (GMOs).
• No irradiation.
• Clear and appropriate buffers between organic fields and nearby conventional farms.
• A three-year minimum transition period for fields that have been previously farmed conventionally.
• Annual inspection by USDA-approved, independent certifier.

Product Labeling Requirements

Products allowed to display the USDA Organic seal

• “100% Organic”: made entirely with certified organic ingredients.
• “Organic”: made with at least 95% certified organic ingredients.

Products disallowed from displaying the USDA Organic seal but contain organic ingredients

• “Made with organic ingredients”: products made with at least 70% organic ingredients may make an organic claim on the display panel of the product.
• Products containing less than 70% organic ingredients may only include mention of organic on ingredient listing and not on the packaging panel of the product.

STILL HUNGRY? For more of our anti-inflammatory recipes, check out our 3 Month Anti-Inflammatory Meal Plan, which is only available for a limited time.

SHOP the STORY

Print

5 Minute Arugula Pesto

This super easy 5-minute pesto recipe uses arugula instead of basil for a fun, savory twist. It's perfect for topping roasted organic cauliflower.

Course Side Dish

Cuisine American

Keyword pesto

Prep Time 5 minutes minutes

Cook Time 35 minutes minutes

Total Time 40 minutes minutes

Servings 2 people

Calories 375kcal

Author Amie Valpone

Ingredients

Roasted Cauliflower

• 1 large head cauliflower , cut into 1-inch florets
• 1 Tbsp. extra virgin olive oil
• 1/4 tsp. sea salt
• 1/4 tsp. pepper

Pesto

• 2 cups Earthbound Farm Baby Kale & Arugula Blend
• 1/2 cup raw walnuts
• 3 large cloves garlic
• 1/4 tsp. fresh lemon zest
• Juice of 1/2 large lemon
• 1/2 tsp. sea salt
• pinch ground cumin

Instructions

• Preheat the oven to 400 degrees F. Prepare a large rimmed baking sheet with parchment paper. 
• Place the cauliflower florets onto the prepared baking dish, drizzle with oil and sprinkle with sea salt and pepper. Roast for 35 minutes or until the cauliflower is tender and golden brown.
• Meanwhile, combine all remaining ingredients in a food processor and puree until it forms a pesto consistency. Transfer to a small bowl.
• Remove the cauliflower from the oven and spoon the pesto on top of the cauliflower. Serve immediately. Keep the cauliflower and pesto in separate sealed containers in the refrigerator for up to 2 days.

Nutrition

Calories: 375kcal | Carbohydrates: 27g | Protein: 13g | Fat: 27g | Saturated Fat: 3g | Cholesterol: 0mg | Sodium: 849mg | Potassium: 1476mg | Fiber: 10g | Sugar: 9g | Vitamin A: 475IU | Vitamin C: 207.7mg | Calcium: 161mg | Iron: 2.9mg

If you make this arugula pesto recipe, rate it below + post a picture of it on social media + tag @AmieValpone. We love connecting with all of you on Facebook // Pinterest // Instagram // Twitter or book a private session with Amie.

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TheHealthyApple.com participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

A few times a week I get asked the question, “Amie, what are the best foods for liver detox?” Because this is such a popular question, we decided to create a feature for you to read and reference back to when needed to keep your liver in tip-top shape. We’re also addressing foods that are bad for the liver and talking about how to improve liver health.

Why Focus on the Liver?

Good question.

The liver, in case you didn’t know, is in charge of filtering out ALL of the toxins you come into contact with ALL DAY LONG! The key hours for liver detoxification are between 1-3AM as seen on the chart in our feature 4 Small Changes to Transform Your Sleep, which means your sleep is super important. Your organs all detox when you are sleeping, which is why I went into great detail about the circadian rhythm in that article so you can understand the link between your sleeping hours and your health. This is why it’s so important to support your body by eating the best foods for liver detox.

Liver Toxicity Symptoms

Your liver is what gets backed up with toxins, hormones, chemicals, anger, etc. + causes PMS, headaches, bad breath, edema, bruising, hyperpigmentation on your skin, brain fog and many other serious conditions. From my experience of going through 12 years of chronic health issues including elevated liver enzymes in the 400’s for over 6 years + having misdiagnosed fatty liver disease for 11 of those years, I know a thing or two about the liver.

The Best Foods for Liver Detox

Today I’m sharing a few of the foods you can include and exclude when you’re focused on healing your liver. In my opinion, the liver is the first thing that should be addressed before gut health when a patient is unwell because in order to heal, you must remove the toxins. Trying to fix gut health first will backfire if your liver detox pathways are not working properly and toxins will recirculate throughout your body. All of this and more are covered and addressed in my 30-Day Reset.

DIM

The best liver support comes from the sulforaphane, which is easily found in cruciferous vegetables such as broccoli, cabbage, cauliflower, and arugula. Diindolylmethane (also known as DIM) is the compound in cruciferous vegetables that many Functional + Integrative MD’s give their clients as a preventive measure.

DIM pulls excess estrogens out of your cells and sends them to the blood for elimination. If you’ve taken DIM you may feel awful because all those toxins are circulating throughout your body, which is exactly what happens with any detox. When you start to remove chemicals, heavy metals, mold toxins and more out of their hiding place in your body, you may feel awful (people often do), which is why it is so important to support your body’s detox and elimination systems while you’re taking DIM or doing other detoxes. The foods and supplements listed below are helpful for removing toxins from the liver. If you do need extra support while detoxing because you experience die-off symptoms such as headaches, fatigue, and nausea, you can use the suggestions in the Extra Liver Detox Support section below.

The Best Foods for Liver Detox

Cauliflower //

Cauliflower is a cruciferous veggie, just like the veggies listed below, which is ideal for supporting your liver. Cauliflower can be made steamed and sautéed on the stove top or roasted and baked in the oven. It’s incredibly versatile and is ideal when pureed after cooking and used to replace cream in soup.

RECIPE TO TRY: Creamy Roasted Cauliflower Soup

Broccoli //

Broccoli is another cruciferous veggie and tastes best when it’s roasted with olive oil, sea salt and pepper in the oven at 450 degrees F for about 20 minutes or until tender and crispy.

RECIPE TO TRY: Rainbow Swiss Chard Salad with Hemp Seeds

Cabbage //

Red cabbage, which looks purple to me, is ideal served raw to add a crunch to salads, tacos and fajitas. If you have a thyroid condition such as hypothyroidism, I suggest you do not eat more than 1 cup of raw cabbage per week.

RECIPE TO TRY: Stuffed Quinoa Sweet Potatoes with Hummus Sauce

Arugula //

Arugula is one of my favorite cruciferous veggies because, for those of you who have SIBO or Candida, many of you cannot handle gassy veggies like the ones above, which is what makes arugula a star. It has all the qualities of a cruciferous veggie, which supports liver detoxification, but isn’t gassy and doesn’t cause bloating. Serve arugula in your favorite salad recipe or tacos to add a touch of peppery taste.

RECIPE TO TRY: Gorgeous Apple + Arugula Salad

Burdock //

I discovered the wonders of burdock a few years ago and I love using it in juices and recipes. It has a bit of a nutty flavor, which is delicious when roasted in the winter. Burdock aids in the removal of waste products and can be found in health foods stores. It looks like twigs so don’t be alarmed when you see a twig named burdock next to your lettuce in the produce aisle. I suggest peeling the burdock.

RECIPE TO TRY: Slice the burdock root into 1/4 inch pieces widthwise and lay them flat on a baking sheet lined with parchment paper. Drizzle with 1 Tbsp. extra-virgin olive oil and some sea salt and bake for 15 minutes, then flip the pieces and bake for another 10-12 minutes. If you can’t find fresh burdock in your produce aisle, you can try this organic Burdock Tea that I use a few times a week at night before bed.

Dandelion Root Greens //

Dandelion root greens are delicious to add to stir-fries and salads. I finely chop a large head of these greens and add them to a large skillet with extra-virgin olive oil, sea salt, and pepper and saute it for 10 minutes on medium-low heat on the stove top. You can also eat these greens raw in salads when the temperatures are warmer in the summer and late spring. Note: these greens are a little bit bitter so if you prefer you can serve them with kale or spinach to lessen the bitter taste.

RECIPE TO TRY: If you cannot find fresh dandelion root greens, you can purchase roasted dandelion root tea for liver detoxification, which I use daily. This is also a wonderful option for a coffee alternative when you are cutting out coffee during your detoxification process in my book, Eating Clean.

Lemon //

Lemon is not a cruciferous veggie but it is helpful for supporting the liver and kidneys. Try adding 1/2 lemon to your glass of room temperature or warm water and sip it throughout the day. Or add a squeeze of fresh lemon to your favorite salad with olive oil, sea salt and pepper for a simple and clean dressing. This is the lemon squeezer I use so that the lemon seeds don’t end up in my food!

RECIPE TO TRY: Lemon Basil Millet Burgers

Extra Liver Detox Support

As I mention every week, food is only a small percentage of what it takes to be truly healthy. I highly suggest you look into Castor Oil Packs + Coffee Enemas to help support the detoxification of toxins from your liver. Infrared Saunas, which heat the body from the inside out to secrete toxins, are another great option.

If you’re looking for more support, our 3 Month Anti-Inflammatory Meal Plan is the perfect place to start detoxing your liver.

Liver health supplements that I’ve used are milk thistle + vitamin E + NAC + glutathione + DIM along with all the liver detox pathway supplements I address in my 30-Day Reset.

Fatty Liver Foods to Avoid

When I had fatty liver disease, I learned quickly what foods to avoid. Yes, there are a lot of foods to avoid with liver disease and below are a few to help you get started. I highly suggest tossing these from your pantry and fridge and replacing them with items on our anti-inflammatory grocery guide.

Some foods that are bad for the liver include fried foods, any food made with HFCS (high fructose corn syrup), sugar (including candy + desserts), processed foods, white bread/white flour/white flour products, alcohol and table salt.

For more support, check out our 3 Month Anti-Inflammatory Meal Plan, which is only available for a limited time. We love connecting with all of you on Facebook // Pinterest // Instagram // Twitter or book a private session with Amie.

The views expressed in this article intend to share alternative treatments to bring about conversation and are for informational purposes only even if this article features advice from MDs and medical practitioners. This featured article is not, nor is it intended to be, a substitute for professional medical advice, treatment or diagnosis and should never be used for specific medical advice.

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