For those not following along, Monthly Nourish was my little attempt at inspiring simple and small change, completely aligned with my fundamental approach to nutrition that health is not all-or-nothing. Each month I highlighted three foods, discussed the health benefits and provided loads of recipe inspiration. The hope was that you could try new foods or new recipes, a little bit at a time, and at a pace that suits you.

I am finishing up the series, but there is a full year (12 months!) of posts to go back to, when you find yourself in need of a little inspiration.

So here it is, the final Monthly Nourish!

MONTHLY NOURISH | SEPTEMBER 

1. Apple

Apples are the quintessential fruit of fall. They are a high-fibre and low-sugar fruit, typically suitable for those watching their sugar intake. Apples contain vitamin C and B vitamins, along with phytonutrients to help with free-radical damage. Apples contain prebiotic fibre, which can help feed the beneficial bacteria that naturally reside in your gastrointestinal system. Apples also contain a good amount of a flavonoid called quercetin, which is good to support the immune system.

Apples can be enjoyed as a snack ( I love them with almond butter), or baked in an apple crisp/pie. Try out this recipe for Carrot Muffins with Apple from The Minimalist Baker and check out our Pinterest board for more recipe inspo! 

2. Carrot

Carrots are a starchy vegetable, that contains fibre, along with other vitamins and minerals. Carrots, similarly to other orange coloured foods, are notably high in beta carotene, which converts to vitamin A in the body. Vitamin A is great for skin health, immune system and eye health.

Apples can be enjoyed raw, or roasted, or made into a soup or even dip. Try out this recipe for Creamy Thai Carrot Soup from Oh She Glows and Che ck out our Pinterest board for more recipe inspo! 

3. Squash

Squash is another fibre-rich vegetable, high in beta carotene. It is also a good source of B 6, which is helpful for energy and stress, along with folate, making it a great food to enjoy when pregnant. Squash also contains potassium, which is an important mineral to help with nerve signals, muscle contractions and specifically can help to manage blood pressure.

Squash comes in many forms, and they can all be cooked and enjoyed in different ways. Roasted or baked squash, is one of my favourite ways to enjoy it. Try out this recipe for Butternut Squash Veggie Pizza by The Minimalist Baker and check out our Pinterest board for more recipe inspo! 

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I hope you enjoyed this series. Please check back through the archives whenever you need a dose of nutrition inspiration!

– SG

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Not only is it Friday, but it is also the first week in September, and back-to-school time, which is generally a busy week for most.

I know many of my clients are starting to feel overwhelmed by school lunches, or even getting into a good routine for themselves and I wanted to pop on the blog to offer three simple items that you can cook this weekend, to make next week easier.

What To Cook This Weekend, To Make Next Week Easier! 

1. Baked Salmon/Chicken Or a Pot of Lentils 

It is a great idea to have a good protein source available, which you can add to your meals throughout the week. All of these options keep for a good 5 days and can last you the work/school week. Even if you do not want to cook something, you can have canned tuna or salmon available to top salads, put in a wrap or just add to whatever sides you are making.

2. Roast Vegetables 

Roasted vegetables could not be easier. You can chop up a bunch of your favourites like cauliflower, broccoli, brussel sprouts, sweet potato, asparagus, zucchini etc. and add to a pan with oil of choice ( I like avocado or olive oil) and salt. Depending on the vegetables, cook at 350 anywhere between 30 minutes-1 hour. Roasted vegetables can be reheated, or added to a salad as an easy way to get added vegetables into your diet.

3. A Sauce or Dip 

This is a great way to make boring meals a bit more exciting. Many of us do not have the time to cook and so throwing together some things ( like your pre-made salmon, roasted veggies with perhaps a handful of greens) can be made more enjoyable and exciting with a really delicious dressing.

Here are some dressing recipes for inspiration!

You do not have to be a meal planning/batch cooking extraordinaire, but I really find that a little bit of preparation can go a long way. Minimizing kitchen time even a little bit throughout the way, can alleviate some stress. These three options are a great start and a wonderful base to a healthy week!

Happy Cooking!

-SG

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We have been running our Monthly Nourish series for almost a year now- how fun!

We hope it is inspiring you to try something new and include healthy foods at a pace that suits you!

Monthly Nourish for August is basically bruschetta in a list, because in Ontario these foods are fresh, in season and oh so delicious.

I hope you enjoy this month’s edition of Monthly Nourish and try to include these three foods in  some news ways. Let us know what you make with the hashtag #monthlynourish.

Monthly Nourish | August 

Tomato

Tomatoes have been featured on Monthly Nourish before, but I couldn’t resist highlighting them again. Tomatoes are notably high in a phytochemical called lycopene. Lycopene is found in any fruit or vegetable that has a red pigment to it. Lycopene is known to been good for heart health, prostate health and skin health.

Try them raw in salads, or cooked in a sauce or curry! Try out this recipe for Caponata Panzanella by The First Mess and check out our Pinterest board for more recipe inspo! 

Basil 

Basil is a powerful green that contains many vitamins, minerals and antioxidants. It is very nutrient dense, and a great option to include if you are a not a huge vegetable lover.

You can add basil to salads, soup, stews or make a pesto! Here is a recipe to try for Zucchini Linguine with Fava Bean Pesto from Goop and check out our Pinterest board for more recipe inspo! 

Garlic

Vampires beware! Garlic contains powerful antioxidants, and the active ingredient, Allicin, is anti-inflammatory and great for our immune system. A fun fact, is that allicin is only released when garlic is crushed or chopped, not when consumed whole.

Add garlic to dressings, broth and sauces. Try this recipe for Garlic Tahini Dressing by Veganosity and check out our Pinterest board for more recipe inspo! 

I hope you enjoyed this month of Monthly Nourish! Let us know what you make!

-SG

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Today I am focusing on health tips for the work week. I know that many of you find it difficult to stay healthy during the work week. Busy schedules, lack of time and stress can make it difficult to make healthy choices. I commonly hear that lunch is a rush, and that it is easier to pick up something quick on the go, or that the food choices around the office are not the healthiest. I also commonly hear my clients talk about sugary office snacks, and constant exposure to baked goods and desserts that are brought into the office and difficult to resist.

Since we spend the majority of our life at work, the health tips that we establish at work, or throughout the work week, are important. Healthy habits at work can help maintain energy levels throughout the day, decrease stress and increase focus.

Below I outlines some tips to stay healthy during the week!

5 Tips to Stay Healthy During the Work Week

1. Keep a BIG bottle of water at your desk. Most of us do not drink enough water. A strategy is to keep a big bottle at the desk and either set intervals on your phone to drink, or simply make a rule that you drink 1/2 of the water bottle before lunch, and half after. Having your water be at your desk, can also be a constant reminder to drink when you are thirsty.

2. Bring snacks. Instead of “resisting” the baked goods and sweet treats at the office, bring your own. If you are hungry, or experiencing low blood sugar, combined with potentially feeling stressed and tired, there is no way you can resist a cupcake! I want to say that it is OKAY to enjoy treats and desserts throughout the day. I am talking to those who do not feel good after these treats, but find themselves eating them anyway.

Keep non perishables at work like nuts, dark chocolate or a bar. If you are able to keep snacks in the fridge try for fruit, hummus and sliced vegetables.

3. Prep lunch. Now this is a big one, but finding time on a Sunday ( or whatever day) to prepare your lunches for the week, can be helpful. If you constantly find that you are not bringing lunch, but you want to, this can be a tip for you. Creating jar salads, batch cooking an item for lunch or always cooking extra dinner exclusively for leftovers, are all great options!

4. Keep a list of healthy take-out. I know that many of my clients find they can not bring a homemade lunch to work, however they still want to eat healthy. Creat a list of healthy take-out by your office, or through uber eats/foodora with a typical order planned out so that you can have a healthy lunch easily and without thinking about it too much.

5. Take 5 deep breaths before you eat. Now, this may seem a bit extra but eating in a “relaxed” state is important. Now, I know it may be impossible to relax when we are at work, but that is where the 5 deeps breaths come in. 5 deeps breaths is enough to relax our system. Why do we care to relax before we eat? When we are stressed our digestive system stop working optimally and we may find we experience acid reflux, indigestion or stomach aches. If we are not digesting properly our body uses extra energy to digest food, leaving us more tired after we eat. 5 deep breaths can also bring oxygen to the brain and help us focus more throughout the day. A win/win!

I hope you enjoyed these tips and that you find them helpful!

– Sarah

If you are interested to bring nutrition services into your workplace, please reach out! We offer lunch&learn talks, food demos, nutrition q&a sessions and in-office consultations. 

– Sarah

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We hope you are enjoying the Monthly Nourish segments on the blog. In case this is the first time you are checking in, each month we highlight three foods, discuss the health benefits of these foods along with recipes and new ways to include them! The purpose of this is to embrace healthy foods whenever you can, and in ways that you enjoy. We hope you are encouraged to try new foods, or new recipes, a little bit at a time!

Parsley

Parsley is notably high in vitamin C, which is a vitamin that is good for our skin, immune health and stress. It is also full of antioxidants, and ones that are not found in many other foods.

Enjoy parsley in your salad, in chicken soup or even in your smoothie!

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this tabouli salad from Oh She Glows.

Dandelion Greens

Dandelion greens are a nutrient-dense vegetable and a good source of vitamin C, B6, calcium, magnesium and potassium. Dandelion greens are particularly healthy due to the bitter flavour, which can stimulate enzyme production in the gastrointestinal system and help with your digestion.

Dandelion greens are bitter, and so we find them best lightly sautéed (which takes out some of the bitterness) or added to a salad with a sweeter dressing.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this dandelion salad from Martha Stewart.

Raspberries

These bright coloured fruits are not only bursting with flavour but with loads of antioxidants, specifically querccetin. Quercetin can lower histamine in the body and help with seasonal allergies, as well as being noted as a potential cancer-fighting antioxidant.  Berries are also a low sugar fruit, and contain fibre, so a great fruit to include if you are trying to manage blood sugar levels.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this smoothie from Vibrant Plate.

We hope you try some new foods this month! Please tag us with #monthlynourish with all of your recipe creations an experimentations this month!

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Strawberries

It’s finally strawberry season! Strawberries are rich in anti-oxidants and are one of the most vitamin C dense foods on earth. Strawberries are also a good source of dietary fibre, which is an important component in regulating blood sugar levels in the body to sustain energy and manage weight. Strawberries are a low glycemic fruit, which makes them a perfect summer snack.

Strawberries are great on top of porridge, oatmeal, added to fruit salad or enjoyed on their own. Freezing a batch and having them in your smoothies are also a great option for the summer. They are also nice to add to a salad with greens, cucumbers and walnuts for a fresh and sweet flavour.

Check out our Monthly Nourish board on Pinterest to ind more recipe inspiration like this Rhubarb Strawberry Chia Pudding from The Green Life

Cucumbers 

We love cucumbers because of their potent antioxidant and anti-inflammatory properties. The antioxidants include vitamin C, beta-carotene and manganese, as well as numerous flavonoids, lignans and cucurbitacins to protect the body against free radical damage and boost our immune system.

Cucumbers add a delicious fresh flavour to any salad, sandwich or dip. We love snacking on cucumbers with hummus to keep us hydrated and energized throughout the day. Adding sliced cucumbers into water will also enhance the flavour, with the added nutrient-boost!

Check our Monthly Nourish board on Pinterest to find more recipe inspiration like this Chilled Cucumber, Dill and Yogurt Soup from the Olive Magazine.

Cashews

Cashews are an excellent source of manganese, magnesium, phosphorus and zinc. Surprisingly enough, cashews are lower in fat than most nuts. They are made up of mostly monounsaturated fat, making these nuts extremely heart healthy, a great snack for those struggling with diabetes and a great food for your brain!

Cashews are not only a delicious and easy snack, but they make a great add-on to any salad or smoothie. Adding crushed cashews to a homemade stir-fry is an easy and healthy option to keep you satiated. Due to the creamy consistency, cashews are also a perfect dairy-free ingredient to make Caesar salad dressings or raw cheesecake desserts!

Check out our Monthly Nourish board on Pinterest to get more recipe inspiration like this Creamy Cashew Goddess Dressing from The Bojon Gourmet 

We are you are excited to try out some new recipes for the month of June using these three foods! We can’t wait to see what you make. Make sure to tag us in your creations and use the hashtag #MonthlyNourish for all of us to share!

-Sarah + Jass

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Another monthly Q&A! This month we had questions about working out, student life and energy!

NUTRITION Q&A

What should I eat before and after a workout?

This answer is quite individualized, and it depends on the type of workout you are doing and the time of day you are exercising. Generally, carbohydrates provide you with quick energy while protein and fat provide sustained energy, which is helpful for most forms of exercise. Enjoying a source of a complex carbohydrate (i.e. sweet potato, whole wheat bread, oatmeal, a grain etc.) with protein ( i.e.nut butter, egg) and fat (i.e. nut butter, hemp hearts, avocado) can be great for sustained energy during a workout. If you are in ketosis, having a snack with fat is what you need to keep energy up during a workout. Some of my clients like to start the day with a fasted workout, which may be helpful for specific fitness goals, but is not for everyone!

Some of my favourite pre-workout snacks or meals include toast with peanut butter, sliced banana and sprinkled hemp hearts or a homemade energy ball. 

Post-workout meals or snacks typically include a good portion of protein with a good source of carbohydrates. When we think of post-workout nutrition we think of “recovery”. Right after you exercise your muscles are open to receiving amino acids from protein, which help to form and build muscles. You actually need carbohydrates for the protein to enter the muscles properly. If you have a sweet tooth, enjoying something higher glycemic (aka higher in sugar) is best during this time compared to other times of the day.

Some of my favourite post-workout snacks or meals include a smoothie with protein powder and banana, or a meal that includes chicken, salmon or lentils with sweet potato or brown rice.

Do you have any tips for students?

Here are my tips for students!

1. Healthy Snacks; you can not control all meals (i.e. crazy schedule, cafeteria meals), but keeping healthy snacks in your dorm or purse is a great way to get quick energy. Nuts, seeds, trail mixes (no sugar or oil), Lara bars or bounce bars are great options.

2. Meal Prep/Batch Cooking; this tip can help you save time and is usually cost effective. Allocate 1-2 hours on one day a week and make large batches of a healthy dish. Soups, chili, curry, stews are all great options.

3. Buy in Bulk; buying food in bulk is a great way to save money. You can buy healthy ingredients like beans, lentils, whole grains, pasta and more.

What are the best foods for energy?

Other than medical conditions or nutrition deficiencies that can contribute to fatigue, the first thing I think of when I think about sustainable energy is focusing on balancing blood sugar.

Nutrient dense foods help to provide the body with energy that it needs to thrive, however balancing blood sugar levels is key. Lowering sugar intake, and including a source of fibre, protein with healthy fat at each meal and snack is something to strive towards.

If you struggle with low energy note the times of day or days of the week that you feel more lethargic as this can be helpful at determining the reason behind it. In my practice, I often hear my clients feel tired around 3 or 4, or right after work. This is often when blood sugar drops and is typically due to processed foods, sugar, caffeine and lack of balanced meals and snacks throughout the day. If you struggle with low energy, or with creating balanced meals or snacks for yourself, a Nutritionist can help!

Thank you to those of you who sent in your questions! If you want to see your nutrition question answered, please pop on over to our Instagram and send us a DM!

-SG

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We hope you got to make some delicious recipes from last month’s Monthly Nourish, and we are so excited to incorporate three new foods for the month of May. Don’t forget to tag us in your recipe creations this month and use the hashtag #MonthlyNourish for all of us to share!

Sunflower Seeds

These tiny seeds are a superfood for so many reasons! They are an excellent source of vitamin E, which is fat soluble antioxidant that can help with skin health, eye health and cardiovascular health. They are also a great source of magnesium and B vitamins, both of which can help with stress management.

Add these to your salads for a nice touch, or have them on their own! Sunflower seeds can also be lightly roasted to add some more flavour. They are also great as a nut alternative if you have a nut allergy, or if you need to bring a nut-free option for lunch. Sunflower seed butter is also a fave- it almost tastes like peanut butter!

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like these Raw Seedy Granola Bars from the Broma Bakery

Spinach

Spinach is one of the most nutrient dense leafy greens around! This dark green vegetable is notably high in magnesium, iron, calcium and B vitamins.

When choosing your spinach, look for a rich dark green colour. Store it in the fridge for up to 5 days, and just make sure to wash it before eating it. Add it as a base to your favourite salads, steamed as a side, or add to your smoothies.

Check out our Monthly Nourish board on Pinterest for inspiration like this Spinach Salad from The Floating Kitchen 

Celery

Celery is a great source of vitamin K, molybdenum and potassium, as well as folate. Celery is high in many phytonutrients, which indicate an anti-inflammatory benefit. Celery may also specifically be helpful at targeting inflammation in the gut, due to a specific non-starch polysaccharides, which is currently being studied . We love it as a snack dipped in hummus, with peanut butter, added to salads and even smoothies. Celery is hydrating and crunchy- a perfect refreshing vegetable for spring!

Check out our Monthly Nourish board on Pinterest  to see more recipe inspiration like this delicious green juice from the Drizzle and Drip 

We hope you are as excited as we are to incorporate these three foods into your diet this month! Don’t forget to tag us in your recipe creations and use the hashtag #MonthlyNourish for all of us to share

-Sarah + Jass

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A while back on Instagram, I asked for your burning nutrition questions and this month I am starting to answer them. Each month, I will answer three questions in hopes of clearing up some nutritional confusion. Please continue to ask me your questions through Instagram, and I will do my best to answer them!

NUTRITION Q&A

1) What are carbs? Are carbs bad for you?

This was easily the most asked question, which really reinforced how confusing nutrition can be!

Simply put, carbohydrates are one of our body’s main and primary energy sources.

Also simply put, carbs are NOT bad for you!

Now, let’s get into it…

Carbohydrates are one of three macro-nutrients, along with protein and fat. This means it is one of the three ways our body receives energy (or calories) from food. The reason for the name carbohydrate, is that on a chemical level they contain carbon, hydrogen and oxygen.

Two main types of carbohydrates; ‘Simple’ & ‘Complex’

Simple carbohydrates are those that are digested and absorbed quickly and easily, compared to complex carbohydrates. They contain one or two sugars. Single sugars, also known as monosaccharides, include fructose, glucose and galactose. Carbohydrates with two sugars, also known as disaccharides, include sucrose, lactose and maltose. Simple carbohydrates often contain little fibre, and found in food items such as candy, soda, syrup, as well as white breads, pasta and rice. These carbohydrate sources break down quite quickly in the body, and can spike blood sugar levels, contributing to various health concerns or symptoms.

Complex Carbohydrates are those that contain three or more sugars (polysaccharides), and may be referred to as starches. Complex carbohydrates include fibre, and often sources of complex carbohydrates are high in fibre. Complex carbohydrates break down at a slower pace in the body, leading to less of a spike in blood sugar. Complex carbohydrates are generally the nutritious carbohydrate sources like whole grains, beans, legumes and vegetables.

Carbohydrates are important to include for energy levels, brain functioning and weight management. As well, healthy complex carbohydrate sources include many important nutrients, that our body may lack when we limit carbs. Fibre that is found in complex carbohydrates is necessary for our digestion, cholesterol management, blood sugar management and weight management. It is important to include healthy carbohydrates like vegetables, whole grains, beans and legumes.

Label Reading

When we read nutrition labels, there are a few things to keep in mind. First, fibre (which is included as a carbohydrate) does not break down and we generally do not use fibre as an energy source. When reading labels subtract the fibre content from the total carbohydrates to give the you ‘net carbs’, which means the carbohydrates that actually provide energy to our body. Another point to note, is that the total carbohydrate count does not indicate whether the sources are complex, or simple. It is always wise to read the ingredients to ensure you are getting nutrient-dense sources of carbohydrates, instead of simple sugars.

Low Carbohydrate Diets

Low carb diets are often used as a weight-loss diet, and certain low-carbohydrate diets are gaining popularity for their various potential therpatuetic benenfit. I generally recommend we pay attention to how many carbohydrates we are eating, in relation to other foods on our place. For instance, I don’t typically suggest we load our plate with only pasta, but instead that we include carbohydrate sources ( like pasta) as part of a balanced meal with many vegetables, a protein source and a healthy fat source. I will also note that the short term benefit of reducing carbohydrates may include weight-loss, but that any sort of restriction may lead to eventual weight gain. If we are restructuring our meals and plates to include less carbs, we must add in a variety of other foods (like vegetables, protein and healthy fat) to feel full, satisfied and satiated- not deprived.

One popular low-carbohydrate diet is the Ketogenic Diet. This is a low-carbohydrate diet that replaces carbohydrates with fat, using the ketones ( the breakdown of fat) as the primary energy source, instead. Something to note here is this is simply not a reduction of carbohydrates, but instead a low-carb/high-fat diet. This diet changes the body’s natural metabolic tendencies, and in my opinion, not a diet to use lightly. There are preliminary studies, which show the potential benefit of this diet, and it may be used therapeutically to help with certain health conditions.

OVERVIEW
– Carbohydrates are our body’s main energy source.

– They are necessary and healthy.

– Include high-fibre complex carbohydrates like whole grains, beans, legumes and vegetables, which include nutrient-dense carbohydrates sources.

– Limit simple sugars like table sugar, pop, candy, as well as white/refined bread and pasta.

– Include carbohydrates as part of a balanced diet with protein and healthy fat.

– Low carb diets may be helpful, but speak to your health-care practitioner and do not restrict your food intake.

__________

2) What should I eat when trying to conceive?

Below are a list of the best foods to include when trying to conceive. From a nutritional perspective the main goals are typically to feel healthy and energized, while preparing the body for pregnancy. Generally speaking, following an anti-inflammatory and nutritious diet is the way to go!

Healthy Fats: avocado, fish, fish oils, nuts seeds, olive oil, olives,
Vegetables: colourful vegetables at least 3 x per day
Adequate protein: generally .8g per kg of body weight. Healthy sources include eggs, fish, chicken, chickpeas and lentils.
Water! Try for 6 glasses a day.
Foods high in zinc: pumpkin seeds, zucchini, sardines.
Foods high in probiotics: sauerkraut, yogurt, kimchi, kombucha * limit or omit when pregnant as these are often unpasteurized.
Foods high in magnesium: dark chocolate, brazil nuts, almonds.

It is also noted that reducing and limiting processed foods, simple sugars, alcohol and caffeine can be beneficial.

__________

3) What are some tips for meal prepping?

1. Take time each week to plan- a little bit of planning goes a long way! Plan what you want to make, and write a list for grocery shopping. This way you know what are you looking for at the grocery store.

2. “ Cook once, eat twice” – think in terms of making extra whenever you do cook.

3. Find and create a list of easy go-to meals that you know you like, and know how to make. This will take the thought and potential stress out of figuring out what to cook each day/week.

4. Schedule your cooking time. Allocate time each week (in your calendar!) to cook and prepare a few things ahead of time.

5. Ideas to prep ahead of time; cut veggies, roast veggies, dips, dressing, grains, salmon, turkey meatballs, beans.

__________

I hope you find these posts helpful! Continue to check the blog each month to read some more answers to your common nutrition questions!

– SG

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We hope you enjoyed using last month’s nourishing foods in your recipes! We have three new delicious foods for you to incorporate into your diet this month! Don’t forget to tag us in your recipes and use the hashtag #monthlynourish for all of us to share!

ZUCCHINI

Zucchinis are a great source of vitamin C, vitamin A, vitamin E and so much more. It’s a great antioxidant-packed vegetable, a great add-on for those who want to improve their skin health, eye health, heart health, improve circulation, weight loss and so much more.

You can eat zucchinis raw in a salad or on their own. You can also roast them or bake them to give them some extra flavour. Steaming and then freezing your zucchini is a great alternative to use in a smoothie or in combination with other fruit to your smoothie.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Courgette Strip Salad by the Swoon Food.

TOMATOES

Tomatoes are a great source of vitamin C and notably high in lycopene. Lycopene may be helpful in preventing heart disease and atherosclerosis, as well as a protective nutrient for our skin and prostate. Tomatoes area great anti-inflammatory food, too!

Tomatoes are great raw or cooked, however the nutrients in tomatoes are more accessible to the body when cooked! They are great in a salad, with hummus, in a sauce or stew or just on their own!

Check out our Monthly Nourish board on Pinterest to get more recipe inspiration like this Root Vegetable Dal by the Blissful Basil. 

SAUERKRAUT

Sauerkraut may not be a favourite in your household, but there are tons of reasons why it should be! Sauerkraut contains probiotics, the beneficial bacteria necessary for a healthy digestive system. The naturally fermented cabbage provides tons of nutrients, like B vitamins and good flora to boost our immune systems and help us with digestion. With the transition in seasons, sauerkraut would be an excellent food to add to your meals.

Having a tablespoon of sauerkraut before meals, is a great way to boost your digestion. In just one tablespoon of sauerkraut, you can get up to one million good bacteria. Sauerkraut is also a great side for your dish!

Check out our Monthly Nourish board on Pinterest for more recipe inspiration like this Basic Sauerkraut by Donna Hay

We hope you are excited for this month’s Monthly Nourish, and we cannot wait to see the recipes you create, using the hashtag #monthlynourish

Sarah + Jass

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