Einkorn is an ancient grain untouched by modern hybridization, making it far easier on digestion than conventional wheat and naturally richer in nutrients. Grass-fed butter, browned until golden and nutty, brings quality fat and depth of flavor in the same step. Coconut sugar over refined white - lower glycemic, more complex, and it caramelizes beautifully. Ceylon cinnamon, the real kind of cinnamon (it also helps with glucose spikes). Aluminum-free leavening, real salt, a pasture-raised egg. Every single thing chosen with intention.

That’s the whole idea. You don’t have to give anything up - you just have to be more intentional about what goes in.

Ingredients

• ½ cup grass-fed butter

• 1½ cups organic einkorn flour

• ½ - 1 cup dark chocolate chips

• 1 cup organic coconut sugar

• 1 pasture-raised egg

• 1½ tsp organic vanilla bean powder

• ½ tsp organic Ceylon cinnamon

• ½ tsp salt

• ½ tsp baking powder (aluminum-free)

• ½ tsp baking soda (aluminum-free)

Instructions

1. Melt and brown your butter over medium heat, stirring until it turns golden and smells nutty. Set aside to cool

2. Measure out your einkorn, baking powder, and baking soda and set aside - you’ll add these separately

3. Once the butter has cooled, mix it together with the coconut sugar, vanilla, and cinnamon. If using a stand mixer, medium speed works well here - mix for about 2–3 minutes

4. Add the egg and continue mixing for another 2–3 minutes until fully incorporated

5. Slowly add in the einkorn mixture. If you’re using a mixer, keep it on low or stir setting - einkorn can get tough if overworked, so be careful to not overmix

6. Fold in the chocolate chips

7. Scoop dough onto a parchment-lined baking sheet

8. Bake at 350°F for 10–12 minutes

9. Let them cool if you can wait - fair warning, they won’t last long

Hope you love them!

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I’ve been reflecting on these questions lately and felt inspired to share my nourished notes.

It started while reading Rick Rubin’s The Creative Act - a book about art, about presence, about the quiet discipline of making something with full attention. And somewhere in those pages, a completely different thought came to mind about the conveniences that hooked us on the promise of more time. But what are we actually doing with that time? Why is it rare for something to have our full attention?

This led me to another thought - so much of that reclaimed time hasn’t gone toward rest or reflection. It’s seems to have shift toward numbing discomfort. Discomfort in boredom, in difficult feelings, in the quiet moments where we might actually have to hear ourselves think.

But here’s the thing: discomfort is information.

Hunger tells you something. Grief tells you something. Boredom tells you something. Anxiety, if you can slow down enough to listen, tells you something. Convenience, at its extreme, is the interruption of that conversation with yourself. And when you never sit with the discomfort long enough to hear what it’s saying - you don’t heal it, you just delay it. It compounds. And trust me it comes out eventually, usually in the worst way.

Take cooking as an example. We’ve all been there, it’s after work, you’re staring at the kitchen thinking about the prep, the cooking, the DISHES - and all you want to do is eat and curl up on the couch. So DoorDash it is - it’s easy. But it adds up. Not just financially, but in something harder to label. The less you cook, the heavier the kitchen feels. What starts as a shortcut quietly becomes a dependency. The convenience doesn’t just replace the task - it replaces the nourishment, the ritual, the small act of taking care of yourself with your own hands.

This brings me to another point - doing hard things is good for you.

Which is why I firmly believe, morning person or not, that working out in the morning is one of the most powerful things you can do for your mental health - it’s the practice of self-trust. You did something hard before the emails, before the noise, before you had a chance to negotiate with yourself. That rep subconsciously tells you that you can do uncomfortable things before you get in your head.

We now live in a world of GLP-1s to ease the dedication weight loss requires, antidepressants to soften pain we haven’t yet learned to face, and DoorDash to fill cravings rather than nourish our bodies. And look, I’m not here to say there’s never a time and a place, we’re only human. It’s the moderation and ultimately the discipline we have a problem with. Convenience keeps offering to do it for you, every yes gets easier, and every time you say yes, you become a little more spectator than participant in your own life. And more importantly you miss the lessons and reflections that come with it. Some of my best thoughts had come when i’m cooking.

I think it’s interesting that in a way we romanticize a life that is all about the art of living. We escape our day-to-day to refresh ourselves in places like the countryside of Europe - where the people really do seem like they have truly mastered the art of living. Look at the pure love and time they put into food alone, the time they put into making everything by hand, and we look at it admiring like we could never. But why? Why can’t we create pieces of this in our own way in our daily lives?

I’ve been challenging myself to explore this more. No scrolling while waiting in line - I take in what’s around me instead. Hand-embroider outside in the sun, reading at lunch. Writing handwritten notes to say thank you or thinking of you rather than sending another text.

I really could go on and on on this topic, there’s so many ways this concept presents itself in everday life. So maybe challenge yourself to do the mundane - do the hard thing.

This is where my mind has been lately. Does this resonate? Does anyone else feel this?

Here’s some resources I’ve consumed previously that have influenced these reflections:

Huberman Lab: How to Grow From Doing Hard Things

Fatal Conveniences

The Creative Act: A Way of Being

All the best,
CSR

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Here’s what you’ll likely be seeing this month:

Vegetables: Asparagus, artichokes, arugula, spinach, peas & snap peas, radishes, spring onions, leeks, fennel, Swiss chard, watercress, butter lettuce, beets, turnips, and mushrooms (morels especially)

Fruit: Strawberries, lemons, limes, grapefruit, navel oranges (late season but still lovely), and rhubarb (which did you know is techincally a veggie?)

Herbs: Chives, mint, parsley, dill, tarragon, cilantro, and basil just starting to come in.

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5 Things I’m Making This Month

1. Lemon Vanilla Ice Cream (or Cake - maybe both, no promises) Being Greek I feel like loving lemons is just apart of me. Bright, a little sharp, and it makes everything feel alive. I’m debating between the ice cream or a lemon olive oil cake situtaion - honestly could easily be pushed to make both

2. Mushroom Risotto Always delish, always impressive, paired with a steak and it’s the perfect meal - I have the recipe on my instagram

3. Arugula Salad On permanent rotation in this house. Peppery, fresh, endlessly adaptable - I genuinely make some version of this weekly and never get tired of it. I always make a yummy lemon, parm, maple, dijon dressing situation and it’s always soo good

4. Fresh Herb Green Sauce A homemade green sauce just screams spring to me. I love throwing together whatever herbs and gralic I have on hand and turning it into something that makes everything taste better

5. Strawberry Shortcake I have posted this recipe so you may have seen it before - I’ll take any excuse to make it’s a crowd pleaser

Bonus: also debating a beet hummus situation?!

Spring is really giving me life right now so i’m leaning into it as much as I can. I’m so excited to start getting back in the kitchen and trying some delish dishes to share.

With love,

CSR

It was everything we actually strive for: chic, quiet luxury, sexy without trying, effortless. It was the moment. I’ve been deep in 90s fashion content lately and loving every second of it. Things were already moving in this direction, but then a certain show dropped on Hulu and suddenly everyone’s obsessed. Carolyn Bessette-Kennedy’s entire wardrobe is being analyzed right now - so well deserved.

Do yourself a favor and look up Ralph Lauren 1998. That’s been my biggest spring inspiration and it’s just too good. Honorable mentions: YSL, Hervé Léger, Chloé. The silhouettes, the fabrics - sexy yet sophisticated in the most understated way.

As you know, I’ve been leaning into natural fibers more and more - and I really try to keep everything I share here aligned with that. But let’s be real: none of us are throwing out our entire closet (nor should you). It’s less about being perfect and more about being intentional.

The more I’ve learned about synthetic fabrics and the harm of microplastics, the more I’ve wanted to decrease my exposure - and honestly, there’s something annoying about paying so much money for what is essentially cheap plastic clothing. The more I’ve sat with that, the more I’ve naturally gravitated toward natural fibers. Once you feel the difference when wearing, it’s hard to go back.

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The Vibe This Spring

Elevated natural fibers. Pieces you can repeat, rewear, throw on effortlessly and still look like you tried. Think:

• Silk — shorts, wide-leg pants, floor-length skirts. I want it all. Silk is having its full renaissance and I’m fully leaning in

• Silk Organza — having a major moment right now, especially for eveningwear and layering - loving this trend

• Sheer knits — light, a little sexy, very 90s. Layer over a slip or wear alone if you’re feeling bold

• Workout sets that actually look like something — capris and fitted tanks in cotton. Clean, simple, wearable beyond the gym, cute little jacket to throw over the shoulders.

• Light sweaters — the kind you can tie around your shoulders and waist - like I said the 90’s are in full swing

• Elevated Basics — the perfect 501’s (I hear we wearing them 2-3 size up for the perfect relaxed fit), the perfect tee, the perfect tan

• Vintage — having such a moment right now, and for good reason. Finding something completely one-of-a-kind is half the fun, and the quality honestly puts most new clothing to shame. Accessories especially

Color palette: Creamy, off-white, ivory, warm neutrals. Everything soft, elevated and feminine leaning - and in constrating, back

I’ve been building out my spring edit over on LTK - a few of my favorites are below, but the full list is there if you want to go down the rabbit hole. I’m going to keep updating it anything else I find as more place release their spring collections!

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Let me know if you get anything!

Have the best week - all the best,

CSR

Here’s something I don’t talk about enough: I work in the foodservice industry - we sell commercial restaurant equipment and what I know about what happens in most restaurant kitchens makes cooking at home feel less like a compromise and more like the obvious choice. The cleanliness, the oils, the microplastics from equipment - it’s nearly impossible to control at that level when dining out. At home? You control everything.

That said, this isn’t meant create fear about eating out, just awareness. We still go out, just maybe every 6-8 weeks to somewhere special, or when we’re traveling. Our recent Charleston weekend is a perfect example. We ate out every meal, I didn’t stress, we found great restaurants and I felt great the whole time - I added in tools to help aid digestion. We all need social nourishment!

Our date nights at home usually center around a really good meal with quality ingredients, followed by a game - Rummy 500 and backgammon are our go-tos. Sushi has become a top repeat. It’s delicious, filling but not heavy, and it feels special without being complicated.

Full transparency: I’m not the biggest fan of rolling sushi rolls. I haven’t practiced enough if I’m being honest. So this is my very untraditional, clean-ingredient take - easy to pull off, elevated enough to feel like a real night out, and completely adaptable to your own taste. If you love traditional rolls, this guide will still help with sourcing, prep, and timing - there are plenty of people on the internet far better at rolling than I am. Our current favorites are crispy rice bites and sashimi-style plates.

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Think of this as a loose guide to inspire, not a strict recipe. Add your touch, play around with it. In Charleston we had dinner at 167 Sushi and I left genuinely inspired, it’s small and we sat at the bar where we were able to talk to the chefs, and learn a few tips - next time I do this at home, I’m absolutely torching some of it.

Okay enough chatting - let’s get into it:

The Day Before (Or Early Morning Of)

1. Defrost the Fish Properly

If you’re using frozen sushi-grade fish - which is completely fine and honestly often safer than “fresh” - thawing it correctly makes allll the difference. I order from Seatopia and genuinely love their company and products.

Place the fish in the refrigerator – I like to take a sheet pan with a cooling rack and place the fish on that. Plan for approximately 6–8 hours per pound

Once thawed, pat completely dry with paper towels, I like to do it through out the thawing. This removes excess moisture, which gives you cleaner slices and better texture. It’s a small step that makes a noticeable difference - don’t skip it.

2. Prep the Crispy Rice (Best Done Ahead)

This is the one thing that makes the whole night feel less stressful, so do it early.

Cook your sushi rice and while it’s still warm, fold in:

• A splash of rice vinegar

• A pinch of coconut sugar

• Salt

Fold gently, then press firmly into a parchment-lined dish, cover, and refrigerate overnight or at least 3–4 hours (and great for less blood sugar spikes). Cold rice slices cleaner and crisps better.

1–2 Hours Before Dinner

3. Make the Ponzu

Ponzu is always better with a little time to sit - make it early and let the flavors deepen while you do everything else.

Whisk together:

• 3 tbsp. Tamari

• 2 tbsp. Fresh lime and a little zest

• 1 tbsp. Fresh orange and a little zest

• Splash of rice vinegar

• 1 tsp. Grated ginger

• 1 tsp. Minced garlic

• Sliced Thai chili, jalapeño or crushed red pepper

• Pinch of coconut sugar or honey

Refrigerate until ready to serve. The citrus cuts through richness and keeps everything tasting fresh and light - it’s the little details that makes the whole spread feel restaurant-level.

4. Prep All Your Toppings

Slice and organize everything before you touch the fish.

• Jalapeño

• Lemon – I love to add thinly sliced on top

• Cucumber

• Avocado

• Cilantro

• Sesame seeds

I like to arrange it all on a plater for serving and refrigerate.

5. Crisp the Rice

Slice your chilled rice into rectangles and pan-sear in avocado oil until deeply golden and crisp on both sides. You want a crisp outside with a tender center.

6. Slice the Fish

Always slice last. The fish should be cold but not icy

• Use your sharpest knife

• Slice at a slight diagonal for wider, prettier pieces

• One smooth pull per slice - no sawing

• Wipe the blade clean between cuts

Let the knife do the work. If you want to take it further, lightly torch the salmon for contrast and finish with a tiny pinch of flaky salt. Plate immediately after slicing.

Lastly, let’s talk setting, this is what actually makes it feel like a date night and not just another dinner at home.

Nice plates, cocktail glasses, real chopsticks, small sauce dishes, linen napkins, placemats. Use the nice things you have - that’s what they’re for.

Lighting - overhead off, candles on, or table light. No TV. No phones, real connection and conversation.

For drinks I keep it fun but intentional. I’ll do a mocktail or mix thc drink. Something that feels like a real drink, in a beautiful glass, but with clean ingredients.

It’s not about being extra, just add a few touches to elevate. It’s about being present and not doing to norm!

Let me know if you try it out!

All the best,

CSR

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It doesn’t feel real. When I say, “My grandmother passed,” it feels like that’s not an accurate description of everything she was in my life. We talked every day. She was my best friend. She was a parent to me. She raised me. She loved me as her own child. It’s been a month and a half, and each day feels like a challenge. I try to focus on being grateful for the memories, the life she gave me, and the relationship we had, but it’s still not easy. It feels unjust. I wasn’t ready for her to be gone. Yes, she suffered from chronic illness, but I was alive when my great-great-grandmother was alive (her grandmother), so I thought surely we had more time together.

She was truly one of a kind in so many ways - her energy, her style, her grace.

I carry so much sadness, and my world will never be the same. She was my biggest supporter. Before this happened, I felt so ready for the new year. I kept telling myself, “Universe, I am ready for whatever you throw at me. I’m ready to be who I know I’m meant to be.” And the universe gave me this - ugh, what a hard pill to swallow - I could have never imagined this.

But I do believe the universe doesn’t punish anyone. It only gives you things it knows you can handle, the things that teach life lessons that can only be learned by going through them. And I know I will get through this. Nene influenced so much of Nourished and Neutrals behind the scenes. We would frequently talk about it. I would share my ideas and show her my content, and she would give her ideas. Nene was so excited for my plans for 2026, and I know those dreams don’t end here. If anything, I feel more determined than ever to bring them to life, carrying her love with me every step of the way.

It’s times like these when you realize how little you care about the silly things in life, and it reminds you how much you care about the important things. I feel so grateful to have the most supportive and caring people surrounding me. It’s a gift to have my husband by my side that makes me feel so seen with the impact of this loss.

Nene suffered from lupus and rheumatoid arthritis. She lived with so many symptoms, including extreme chronic pain. I believe her symptoms could have been better supported with more non-traditional practices. I’m still trying to find the words for my frustration with the traditional practices we have in the States. I think there’s a time and a place, but what happened with Nene is a tale told too often. When the time is right I will share more. I believe it’s so important to share more around the experiences of chronic illness, to learn and grow from each other. Nene’s light will continue to shine and will always be a piece of Nourished and Neutrals. Her story of chronic illness has always been a big part of my motivation of taking control of my own chronic illness and healing.

I have a long way to go on this healing journey, lately I’ve been trying to lean into slow routines - intentional mornings, cooking nourishing comfort food (as much as I can bring myself to), lots of reflection and giving myself the space to grieve. I share visually on my Instagram what that looks like to me.

I want to express my gratitude for you being here. I truly appreciate it. I love my tiny side of the internet. If this resonates, I’m sending you so much healing. And if you are lucky enough to have a relationship like this in your life, take all the photos, take the videos, and cherish every moment.

with love and graditude,

CSR

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01. Alertness

Change starts when your system wakes up. This state signals your brain that learning is about to happen.

02. Focus

Direct your attention with intention.Engage the specific behavior or mindset you’re trying to build. Remember: errors aren’t setbacks - they’re the fastest route to plasticity.

03. Sleep

This is where the rewiring locks in. During sleep, your brain replay-edits the day and strengthens the circuits you used. Rest is a non-negotiable part of the transformation process.

04. Reflection

Rehearse the version of you you’re becoming. Mental replay or visualization - it doesn’t need to be cinematic.Your brain responds to imagined experiences as if they’re real, reinforcing the shift.

A Few Lines That Stayed With Me:

“Make a big mess. Experiment… then reflect.”
“Learn, do interesting things, and share them.”

Appreciate you being here - love hearing what resonates for you!

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I first discovered Dr. Staci through an episode she did with Dr. Andrew Huberman, and I remember being in absolute shock that I had never heard so much of what she shared. Her perspective completely reframed the way I think about oral health.

When I saw her speak at Eudemonia, her session quickly became one of my favorites - clear and full of insights I could apply immediately. Once you understand her work, you walk away with a completely new respect for functional dentistry and the role it plays in our overall health.

So let’s get right into it.

Here are my biggest takeaways from the discussion:

1. The Mouth Is Its Own Microbiome - It Mirrors Your Health

We talk about the gut microbiome constantly, but the mouth is actually the first microbiome in the digestive system. Digestion doesn’t start in the stomach - it starts in the mouth.

And just like the gut, the oral microbiome isn’t a simple “good vs. bad bacteria” situation. It’s a living ecosystem, and according to Dr. Staci, it’s often the first place that deeper health imbalances show up.

The oral microbiome can reflect early signs of:

• inflammation

• mineral deficiencies

• immune stress

• digestive imbalances

• metabolic shifts

Things we typically think of as “just dental issues” - bleeding gums, chronic bad breath, sensitivity, plaque buildup - can actually be systemic clues, not just brushing habits.

Your mouth gives you signals long before symptoms surface anywhere else. It’s a mirror of what’s happening inside your body - and when you learn to read those signs, it changes everything.

2. Saliva Is a Wealth of Health Information

Saliva doesn’t just lubricate and start digestion. It actually:

• shows the balance of your oral microbes

• gives insight into inflammation

• reflects mineral status

• affects how food is broken down

• influences the gut microbiome

• alters how pathogens move through the body

There are saliva tests that look at:

• oral pathogens

• microbial diversity

• inflammation markers

• periodontal risk

I know I feel the same: Why have we never been taught this? After researching I see, saliva is one of the body’s most honest storytellers.

3. Your Partner’s Oral Microbiome Affects Yours

This was one of the most surprising parts of Dr. Staci’s talk.

You literally share microbes with the person you kiss - regularly and in large amounts.

So if one person:

• uses harsh mouthwash

• has bleeding gums

• has an imbalance

• has high inflammation

It makes sense - your microbiomes are constantly exchanging information.

This doesn’t mean panic - it just means awareness. AKA make your mans use that tongue scraper

Now let’s get into what i’m implementing and my updated routine:

1. Oral Microbiome Testing

One of the biggest actions I’m taking is finally getting a saliva-based oral microbiome test, this is the one I got (Doctor Staci recommend)
This type of testing can reveal:

• microbial balance

• early inflammation markers

• periodontal risk

• pathogenic bacteria

• diversity within the oral ecosystem

Non-invasive way to understand what’s actually happening in your mouth - and to get ahead of issues long before they show up in routine dental visits.

How often?

Dr. Staci didn’tt prescribe one strict frequency for everyone, but in functional dentistry the general approach is:

- Test once to establish a baseline
- Re-test every 6–12 months depending on symptoms, gum health, or oral changes (Just like functional lab work for the gut.)

That’s the framework I’ll be following. I’ll share my results and experience once I have them.

2. Not Rinsing After Brushing

This was one of the simplest but most impactful changes I learned. Like how have I never heard this?

According to Dr. Staci, rinsing immediately after brushing washes away the minerals and ingredients meant to support enamel and the oral microbiome.

So instead, I’m:

• brushing

• spitting

• and not rinsing with water afterward

• Not drink or eating for 20-30 mins after

This allows the toothpaste to actually do its job.

3. Daily Oral Health Protocol

Here’s what we all should be doing daily:

1. Floss Every Day

Flossing removes the bacterial buildup that drives inflammation along the gums - one of the most important foundations of oral wellness.

2. Tongue Scraping

A gentle way to reduce unwanted bacteria, support fresher breath, and improve overall microbial balance.

3. Prioritizing the Oral Microbiome (Not Sterilizing It)

Less antibacterial “scorched-earth” mouthwash. More support for a balanced ecosystem.

This looks like:

• using mineral-rich toothpaste

• staying hydrated

• avoiding harsh antiseptics

• supporting overall immune + mineral status

• creating consistency rather than perfection

4. Microbiome-Friendly Toothpaste (Non-Fluoride)

I’m choosing formulas that support remineralization and microbial balance — without the harsh ingredients that disrupt the oral ecosystem.

Brands I love:

• Boka

• Fygg

• Davids

Truly LOVED this conversation and I hope you take away some knowledge to implement into your everyday :)

All the best,
CSR

This weekend at the Eudemonia Summit, I had the pleasure of watching Halle Berry, Gabby Reece, and microbiome scientist Colleen Cutcliffe talk live while discussing the science of metabolic health. Truly was living my best life nerd-ing out!

Let’s get right into it -

Here are my biggest take aways from the dicussion:

1. Your gut is an ecosystem, not just good vs bad bacteria

Instead of imagining the gut as the contrasting good vs bad think of a interconnected biome.

Different species (microbes) have different roles:

• some protect the borders

• some maintain the environment

• some feed others

• some only thrive when the conditions are just right

Nothing exists alone. Everything influences everything.

This reframing matters because it encourages us to support diversity, not eliminate things. In a healthy ecosystem, there’s balance and harmony - not eradication.

Each person’s ecosystem is different, bioindividuality matters - we all need different support. The foods, probiotics, and protcols that support me may look different for you.

2. The Microbiome Shifts Dramatically After Menopause & We Should be Preparing Earlier

This part of the conversation felt like a quiet revolution.
Halle Berry highlighed her own experiences and share this new information I’ve never heard before.

What actually happens:

• estrogen declines → microbial diversity shifts

• microbial shifts → changes insulin resistance

• the gut becomes more reactive and less resilient

• metabolic flexibility decreases

Understanding your gut ecosystem now supports a smoother transition later!

3. Akkermansia: The Mucosal Architect

Colleen highlighted Akkermansia muciniphila.

Think of it as a guardian species - the one that fortifies (or protects) the gut lining.
Akkermansia helps:

• maintain the mucosal barrier

• prevent leaky gut (or what can be referred to as intestinal permeability)

• regulate inflammation

• support metabolic markers like glucose and insulin

• strengthen overall ecosystem resilience

TIP: If you’re taking a probiotic, make sure it contains LIVE strains, lots of trendy brands have dead cultures.
The microbiome responds to living organisms. Dead strains may have some benefits, but they don’t colonize or create long-term change!

Now let’s get into what i’m implementing:

1. Real GI Testing

There are so many gut tests marketed to consumers, but only two have the clinical accuracy required to give meaningful insight:

• Genova Diagnostics

• GI-MAP (Diagnostic Solutions Laboratory)

I’ll be doing:

• GI testing 2x per year

• comprehensive functional lab panels 2x per year

These labs test microbial diversity, inflammatory markers, metabolic byproducts, and gut-barrier integrity with precision. I heard from multiple gut scientiest over the weekend talking about this!

2. Preparing My Future Self

The conversation at Eudemonia made it clear: you don’t wait for menopause to start supporting metabolic resilience.

What I’m doing now to prepare my future gut and hormones:

• supporting microbial diversity

• maintaining good insulin sensitivity

• reducing chronic inflammation

• building strength and body muscle

• stabilizing stress responses

• prioritizing sleep and circadian rhythm

Small things now means a better supported hormonal landscape later!

3. Supporting Akkermansia: Naturally & Intentionally

Akkermansia is often called the mucosal architect, it’s the microbial species that helps strengthen the gut lining and support metabolic rhythm.
So instead of forcing outcomes, I’m focusing on creating the conditions that allow this species to thrive.

The foods that naturally supports the enviroment of Akkermansia:

• pomegranate

• cranberries

• polyphenol-rich vegetables

• green tea

I’m not leaning into extreme supplementation. I’m focusing on keeping my gut environment nourished so this species has what it needs to flourish.

That said, I am going to have myself and my mom try Pendulum’s Akkermansia, since it uses clinically studied live strains. I’ll give you all the deets once we’ve tried it long enough!

I know this was a lot but I hope it’s at least digestable and actionable - let me know if you have any q’s!

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All the best,

CSR

I feel like finallly got it down last year so wanted to share my notes. I was def working harder not smarter and I’ve refinded making Thanksgiving dinner every year. The holidays are meant to me enjoyed and if you’re cooking it’s a lot so let’s not stress (too much at least) this year!

These are the things no one ever told me I wish I knew going into it:

Weeks Before:

Menu & Planning - Where I’m shopping, where I’m ordering ingredients from, how many people, what I’m making

My Favorite Menu I’ve Done:

• Einkorn Honey Rolls

• Arugula, Pomegranate & Parm Salad

• Einkorn Sourdough Herb Stuffing

• Pasture-Raised Turkey

• Sweet Potato Casserole with Pecan Crumble Topping

• Whipped Garlic Mashed Potatoes

• Roasted Brussels Sprouts

• Gravy (thickened with einkorn flour)

• Pumpkin Pie

• Apple Crisp

• Homemade Vanilla Bean Ice Cream

• Whipped Cream

Order - These are things I’d be sourcing based on my menu: local pasture raised turkey, herbs, einkorn flour, pecans, buttterr (always have tons of high quality real butter) - whatever is shelf stable or needs to be pre-ordered (you NEED this vanilla bean powder is elevates any recipe)

Food Prep - Since I use an einkorn sourdough loaf for my garlic herb stuffing (SO good if I don’t say so myself), I make the bread in advance, you can even bake and cube bread for stuffing; freeze until the week of. I’ll also make some bone broth and freeze that as well

Tablescape - this is so fun and one of my favorite things to do, I love putting on music and making it a whole thing

Dishware - Layingout planning dishware, what is going into what, also helps if people are helping you too so they know what goes in what serving dish. Order what you don’t have or need

Week Of:

Feed Sourdough Starter - I like to feed it a few times before making any dough - fall/winter in general I feel like when taking it from the fridge it’s slower movin so I do it for good measure (you can also use the discard for cinnamon rolls)

Remaining Shopping - Get any remaining items earlier in the week, go to the farmers market the weekend before

Homemade Ice Cream - If you’re doing homemade ice cream, I know with my Kitchen Aid attachement won’t be enough for my family, it takes 24 hrs of the bowl being in the freezer so I start early

Dressings, Crusts & Toppings - This is my catch-all prep category - I’ll make salad dressings, mix or measure any toppings, and prep and freeze pie crusts so everything’s ready to assemble or bake fresh later.

Turkey - make sure the turkey has enough time to fully thaw (don’t under estimate how long this takes)

Day/Night Before:

Sourdough Rolls - Prep the dough or shape and refrigerate overnight so they’re ready to bake fresh in the morning. Nothing beats warm rolls right out of the oven

Veggie Prep - Chop carrots, celery, garlic, and any herbs you’ll need. Store them in glass containers so everything’s crisp and ready to go

Doughs -Make or roll out any remaining crusts, or prep cookie/pie doughs so they can chill overnight. If your apple crisp is assembled, keep it in the fridge and bake it once dinner starts, truly the best smell!

Set the Table - Light a candle, put on a playlist, and lay the table - even just the base layer. Waking up to a table that’s already styled instantly makes the day feel more calm and collected.

Final Touches - Double-check your timeline, pull anything that needs to thaw overnight, and tidy the kitchen so the morning feels fresh.

Morning Of:

Take A Sec - make coffee or latte, light a candle, take a sec to chill before the cooking begins

Turkey - Bring the turkey to room temperature and roast according to your timing

Bake & Reheat -

• Boil and mash potatoes with butter and garlic all the things

• Bake the sweet potato casserole and roasted Brussels sprouts.

• Bake sourdough rolls right before guests arrive for that golden, cozy smell

• If you prepped the apple crisp, slide it into the oven once dinner starts so it’s warm and bubbling by dessert

Make the Gravy - Use the turkey drippings with einkorn flour for a rich, silky gravy. Taste and adjust seasoning

Okay godspeed, I know you’re going to kill it - let me know if you have any q’s!

Earlier this year I was in search of ways I could add more nutrient dense foods into my diet - specifically in the moring. Bone broth came to mind - I couldn’t think of a better way to start the day so I started drinking in the morning despite thinking it might be odd to have it first thing, but it quickly became soemthing I craved. Arguably, this is one of the most nutrient and nourishing ways to start your day.

It can be expensive if you buy it from the store - I started making it at home and never looked back. The taste is so much more flavorful, it’s more nutrient dense and it’s wayyy cheaper. I’m grateful to get 100% grass-fed beef bones from a local farm - they’re $5.00 a bag and make about 3.5-4 qt. If i want to make chicken, i’ll usually make a whole chicken and keep it to make broth, not only will you have dinner and lunch but broth as well. I love cooking it in the Instapot it makes it so quick, easy and managable to make every other week.

Here’s all the deets you need

Benefits:

• Collagen & Gelatin – Supports joint health, skin elasticity, and gut lining repair.

• Amino Acids (glycine, proline, glutamine) – Aid in detoxification, improve sleep quality, and help maintain a healthy digestive tract.

• Minerals (calcium, magnesium, phosphorus) – Support bone strength, nerve function, and electrolyte balance.

• Gut Health – The gelatin supports the gut lining, supporting digestion and reducing inflammation.

• Protein in the Morning – Helps stabilize blood sugar and reduce mid-morning energy crashes.

Why It’s Perfect for Mornings

• Hydration First Thing – Warms and hydrates the digestive system, preparing it for food.

• Gentle, Nourishing Start – Gives your gut a calm, soothing beginning rather than hitting it with caffeine or heavy food immediately.

• Blood Sugar Balance – A savory, protein-rich start reduces cravings and stabilizes energy through the day.

Ideas to Enjoy:

• Start the Day – Best way to start the morning and have this after some water, I love add a pinch of high qaulity salt, turmeric and cracked pepper

• Ramen or Soups – Perfect base for any soup and so easy to make brown rice ramen noodles to go with it.

• Broth Bowls, Rice – Add some extra nutrients to you meal.

Now that all that’s out of the way - let’s get into how to make it

Ingredients:

• Pasture- Raised chicken bone or 100% grassfed bones

• Carrots

• Celery

• Garlic

• Peppercorns

• Salt

• Bay leaf

Directions:

1. Preheat oven to 415, take sheet pan with line with parchment paper, rinse bones and place on sheet pan with garlic and veggies

2. Roast on 415 for 30 mins until golden brown

3. Add everything into Instapot or large stock pot and pour filter water over until bones are compeleted covered.

4. Add peppercorns, salt and bay leaves

5. If using Instapot - set to soup/broth for 2 hours on high

   1. TIP: Make sure not to overfill with water, I’ve made this mistake and once you release the pressure broth will go everywhere

6. If using stock pot - bring to a boil and then reduce to low, skim away any of the foam looking stuff that rises to the top

   1. Chicken bones: 8–24 hours.

   2. Beef bones: 12–48 hours.

7. Take out bones and big chuncks of veggies etc, then using a mesh colander to get out the remaining

8. Put back into sotck pot of into glass jars and refrigerate overnight, the next day the fat will have rised to the top and will be solid, discard from the broth.

9. The broth should look like jello, that’s all the collagen! Since this is fresh, store in the fridge for up to about a week, make sure to freeze what you’re not going to use!

Let me know if you have any q’s - hope you enjoy it as much as I do!

CSR

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I’ve been eating out more than normal recently, from celebrating our anniversary, hosting friends and traveling for work - it’s been more than what I’m used to that’s for sure.

I used to be that girl that would stress over what to eat and would end up saying f-it because I honestly didn’t know how to eat out with out feeling like I cheated on my “diet”. Although I think eating out regularly isn’t the healthest, I believe in social nourishment and trying not stress about what I can’t control (a forever work in progress) and focus on what I can. Finding a health focus resturant is finding a rare gem, a majority of restuarants aren’t using fresh high quality ingredients or non-toxic cooking materials like you’d get at home.

There are no hard and fast rules here, just my nourished notes on what I do so I feel present to enjoy the moment and not stress:

• Gluten Free - I’m mostly gluten free a majority of the time but that’s a non negotiable (unless in Europe) when I’m eating out. I usually skip gluten free bread porducts when I’m out, I usually find that they have way more additatives than anything else, and the taste is usually not worth it to me (I do love a gluten free pizza though, pizza is my weakness).

• Balanced Meal - Protein, fiber, fat, carbs, try not to go crazy carb heavy with your meal without balanacing it. This way, you’re supporting stable blood sugar levels, which means fewer crashes.

• “Saving the Calories” - Don’t wait or skip meals to slurg or “save the calories” this will lead to you devouring the bread basket (which no judgement, we all need those moments, just not everytime we eat out).

• Digestive Support - I love sipping on tea (peppermint, dandelion, ginger) for meals to help aid digestion. I also love digestive enzymes, I keep these in my purse, they help break down foods.

• Mindful Drinking - I barely drink these days, maybe once a quarter, but when I do, I’ll choose something intentional like a good Italian DOC or DOCG wine. Quality over quantity always.

• Quality Restaurants - When you’re able opt for a high qaulity restaurant that focuses on sourcing local ingredients, homemade suauces and dressings, these things tend to have the most crappy additives in them.

• Don’t Stress - Stress can be worse than eating some seed oils here and there so don’t underestimate how much the stress of focusing on things you can’t control.

At the end of the day enjoy a nice meal out with family and friends with worth the occasinal dose of seed oils and drink, don’t stress - do the best you can!

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These are truly my perfect fall cookie, chewy, soft and the perfect amount of pumpkin flavor!

Ingredients

Dough:

• 1 ¼ cups all purpose einkorn (sub organic flour or 1:1 gf flour)

• 1 cup coconut sugar

• ⅓ cup organic pumpkin puree

• 200g grass-fed butter

• 1 large egg yolk

• 3 tsp maple syrup

• 1½ pumpkin pie spice

• ½ tsp ceylon cinnamon

• 1 tsp organic vanilla powder

• 1 tsp baking soda

• ½ tsp baking powder (aluminum free)

• Pinch of salt

Topping:

• ½ tsp ceylon cinnamon

• 2 tbsp coconut sugar

Directions:

Brown the butter

• In a saucepan, melt the butter over medium-low heat, stirring often.

• Continue until golden brown and nutty, about 8–10 mins.

• Take off burner and let cool for 15 mins.

• Once cooled, stir in all of the coconut sugar until fully incorporated.

Mix the dry ingredients

• In a medium bowl, whisk together the einkorn flour, pumpkin pie spice, cinnamon, baking soda, baking powder, vanilla powder, and salt.

Combine wet ingredients

• Add butter-sugar mixture, add the pumpkin purée, maple syrup, and egg yolk. Stir until smooth.

• Gently fold the dry ingredients into the wet mixture until just combined.

• Chill the dough in the fridge for 10-15 mins to firm up.

Form cookies

• Preheat oven to 350°F.

• Line a baking sheet with parchment paper.

• Mix the extra coconut sugar and cinnamon in a small dish.

• Scoop the dough with a spoon, roll into balls, and coat in the cinnamon-sugar mixture on top. Arrange on the baking sheet with space between each cookie.

Bake

• Bake for 10–15 mins, until the edges are golden and the centers are still slightly soft.

• Let cool on a wire rack before serving.

Enjoyy!!

Apple season is here so what better way to celebrate with a apple fritter? These and nice latte are totally an ideal morning weekend. In a Nourished and Neutrals fashion I had to make a better for you version. Why is this better for you? Let’s do a quick overview on my ingredient selection:

Einkorn Flour – As the world’s most ancient wheat, einkorn has never been hybridized, meaning its gluten structure remains weaker and easier to digest. For many who are sensitive to modern wheat, einkorn is more tolerable and less inflammatory, it’s also more rich in vitamins and minerals.

Sourdough Starter – Fermentation naturally breaks down gluten and phytic acid, making the grain more bioavailable and gut-friendly. The result is bread that’s lighter on digestion and less likely to cause sharp blood sugar spikes.

Raw Honey – honey supports digestion and anti-inflammatory and is filled with antioxidants.

Grass-Fed Butter – Rich in omega-3s, vitamin K2, and healthy fats that support hormones and satiety.

Pasture-Raised Egg – A true superfood: higher in omega-3s, vitamin D, and antioxidants compared to conventional eggs, adding both richness and nutrient density.

Whole Milk – With protein and natural fats, milk balances the carbs in the dough, creating a steadier release of energy rather than a sharp spike.

Organic Coconut Oil – A stable fat for frying that resists oxidation, making it less inflammatory than processed seed oils.

The Filling – Apples are rich in fiber and polyphenols, slowing the absorption of natural sugars and supporting gut health. Ceylon cinnamon helps regulate blood sugar and calm inflammation.

Okay now that you have all the deets - on to the recipe:

Dough:

• 100g Sourdough Starter - start your own

• 1-1 ¼ cups of All-Purpose Einkorn

• 20-30g butter Raw Honey

• 2 tbsp Grass-fed Butter - cut and fold in

• 1 Pasture-Raised Egg

• 2-3 tbsp Whole Milk (you want the texture wet but not too wet, sometimes starter can affect how wet the dough is)

• Pinch of Salt

• 1 tsp Baking Soda (you’re going to add this the next day before cooking)

• A Lot- Organic Coconut Oil (for frying)

Filling:

• 1 ½ Apples - diced (I used honeycomb)

• 1 tsp Ceylon Cinnamon

• 1 ½ tbsp Coconut Sugar

• 1 tsp Vanilla Bean Powder - you don’t need but it’s truly the best find it here

• Organic Lemon Zest

Glaze:

• 1 ¼ cups of Organic Powdered Sugar - I use this one

• 3 tbsp Whole Milk

• Pinch Vanilla Bean Powder

Directions:

The Night Before

1.In a large mixing bowl, weigh out the sourdough starter, whole milk, raw honey, and softened grass-fed butter. Stir until combined, then add the egg and mix well. Finally, add the einkorn flour and salt, working the dough until everything is fully incorporated. The dough will be slightly sticky, which is perfect. .

2.Cover the bowl with a tea towel and place it in the refrigerator to ferment slowly overnight (8–10 hours).

The Next Morning
3. Remove the dough from the refrigerator and let it rest at room temperature while you prepare the filling.
4. In a small pot over medium heat, combine the diced apples, cinnamon, lemon zest, coconut sugar, and vanilla bean powder. Cook until the apples are softened but still hold their shape—about 5–7 minutes. Remove from heat and let cool.
5. Sprinkle the baking soda over the dough and gently fold it in. Do not overmix. Let the dough rest for 10 minutes.
6. Lightly flour a clean surface. Roll or pat the dough out into a rectangle. Spread the cooled apple mixture over half of the dough, then fold the other half over to enclose the apples.
7. Using a dough cutter or sharp knife, cut the dough into rough strips or squares, then stack and fold them back together a few times to create layers of dough and apple (see photo reference). Dust lightly with more einkorn flour if needed.
8. Gather a small handful of dough pieces, pressing them lightly together to form a rustic fritter shape. Repeat until all dough is portioned.

Frying
9. Heat organic coconut oil in a heavy-bottomed pan to about 350°F (medium heat).
10. Fry fritters in batches, cooking 3–4 minutes per side until golden brown. Transfer to a wire cooling rack to drain.

Glazing
11. Whisk together powdered sugar, vanilla bean powder, and milk until smooth.
12. Dip each fritter into the glaze or drizzle over the top. Allow glaze to set before serving (if you can wait) or rip and dip into the mixture!

These we’re so fun making, they filled the house with the most amazing smell ever! Let me know if you make these!

All the best,

CSR

I’ve been slowly shopping for natural fibers, and honestly, it’s become my new favorite game. It hasn’t been the easiest - at first, a lot of the “natural” pieces really screamed natural (if you know what I mean). But if I’m actually going to wear something, I’m not compromising on style. I’ve always been a classics-and-basics girl, with amazing accessories to pull it all together.

Just a quick reminder: this is simply about natural fibers. I’m not claiming to know the full story of how everything is manufactured or produced (like I do in the food space). But just like choosing whole foods over processed ones, I know it’s a whole lot better than wrapping myself in plastic.

So here a few fall fav’s I’ve been eyeing or have already purchased!

Dissh Cream Oversized Cotton Shirt - 100% Cotton, just ordered, I lovee an off white/ cream color so I’m very excited for this - will report back on how it turns out.

Sezane Jordie Top - 100% Silk, on my list to order, I think this shirt is so classic!

Reformation Knit Top - 97% Organically Grown Cotton and 3% Spandex. I have one in white I got awhile ago and love it, super comfy!

Sezane Navy Crochet Betty Cardigan - 100% Merino wool, this deep navy is such a classic!

Reformation Cream Marta Regenerative Merino Sweater Tank - 100% Merino wool, I just ordered and will report back!

Naked Cashmere Shadow Crewneck Sweater - 100% Cashmere, I have a wool/ cashmere one that’s v similar from Club Monaco that I can’t find, but I think everyone needs a good grey sweater

Levi’s 501 90s Ecru White - 100% Cotton (I’m a believer in white or cream after Labor day), I have these are they are the perfect fit and match everything! The off-white is perfection!

Dissh Bitter Chocolate Silk Pants - 100% Silk, just ordered these, they’ve been on my list for awhile - will report back!

Agolde Dame High Rise Wide Leg Jeans - 100% Cotton, have and love these, I do have to wear them with heals for any shorter girlies you may have to alter them (I’m 5’7).

YSL Silk Scarf - 100% silk, this is on my list to order, I've been loving the new silk scarf trend I think it’s so chic I also love a scarf like this to wear as a shirt or layer over a shirt - v chic!

YSL Brown Sunglasses - Okay i know these aren’t natural fiber BUT I have these and love them, I personally think they are so cool and give that cool girl vibe to any outfit,

Polen Numéro Neuf - Certified Italian full grain textured calf leather & 100% cotton lining. I have this bag, I bought it last year and I’m still obsessed - it’s truly such a beautiful bag!

I hope you love these picks as much as I do; I had so much fun putting them together! So here’s to slowly building a wardrobe that feels good and looks good. You won’t catch me paying for overpriced plastic - if I’m investing, it better be natural and chic.

CSR xx

I’m allll about ingredient prep over meal prep! I get bored eating the same thing twice, and prepping a bunch of full meals just isn’t sustainable for. I also know that a bit of planning is the key to a successful, consistent, and intentional week of nourishing meals.

Instead of locking myself into elaborate dishes, I like to prep simple components that I can mix and match depending on what I’m craving. To make it easy I break it down into three categories:

• Proteins

• Veggies & Fruit

• Bases & Add-ons

Having something from each group means I can always throw together a balanced, nourishing meal without overthinking it. This is what I’m prepping this week:

Protein

• Breakfast Sausage - These are truly the best, it’s ground pork, sage, maple syrup, salt and pepper, I make a bunch cook them and put them in the freezer to pull from

• Meatballs - I love mixing with the Force of Nature Ancestral blend to add some extra nourishment

• Chicken - I love a thinly sliced chicken seared on a cast iron you can use it in a million ways (i love to add it to homemade ramen)

Veggies & Fruit

• Clean & Cut Produce - make it easy to cook and snack on! I grab whatever is looking delish at the farmers market - I love and believe in eating seasonally (I try my best!)

• Cumin Cauliflower - my newest obsession, just season with cumin, paprika, salt, pepper and roast it in the oven - it’s soo good! Pro tip -Top with tahini

Base & Add-Ons

• Hummus - prioritize organic, chickpeas have some of the highest of glyphosate numbers. It’s also a great way to add more plant protein.

• Greek Yogurt Garlic Sauce - Greek yogurt dips are my fav for bowls, tacos, dipping - and you know the protein lol!

• Bone Broth - I tend to make this every other week - it’s perfect for sipping in the mornings (my fav), broth bowls, ramen, cooking! It’s the perfect thing to have on hand it’s filled with protein, minerals and collagen.

• Bone Broth Turmeric Rice - Soo nourishing

Meal Ideas

• Eggs and breakfast sausage

• Mediterranean bowl

• Steak and veggies

• Ramen (bone broth, brown rice noodles with the chicken)

Grocery List

• Pasture-raised ground pork, (for sausage), chicken and eggs

• Grass-fed steak

• Organic cauliflower

• Fresh fruit + veg (whatever’s in season)

• Organic canned chickpeas or dried

• Organic tahini

• Organic lemon

• Grass-fed Greek yogurt

• Organic garlic, lemon, cumin, turmeric, sage

• Bone-in chicken or beef bones (if making broth)

• Jasmine or basmati rice

• Fresh herbs (optional for sauces or toppings)

This was so fun - let me know if you want more of these!

Hope you have the best week!

CSR

There’s something indulgent, but still deeply nourishing, about French toast done right. This version uses slices of my homemade einkorn sourdough (see Part I here), which brings a slightly sweet, nutty flavor and a texture that crisps perfectly while staying tender inside.

Made with real ingredients, balanced spices, and subtle citrus, this is the kind of breakfast that feels like a weekend but supports your weekday energy.

Ingredients

• 4 pieces of einkorn sourdough (recipe)

• 2–3 pasture-raised eggs

• 1/4 cup whole milk (I use A2 milk from a local farm)

• 1/2 tsp vanilla bean powder (I’m obsessed with this one)

• 1/2 tsp Ceylon cinnamon (for blood sugar support + warmth)

• Zest of 1 organic lemon (optional but adds so much flavor)

• Grass-fed butter (or ghee)

• Pinch of salt

Instructions

1. In a wide bowl, whisk eggs and milk until fully combined.

2. Add vanilla, cinnamon, and lemon zest.

3. Dip each slice of sourdough, letting it soak just enough to coat without getting soggy.

4. Warm a skillet on medium-low heat (I like to heat my pans gradually for an even cook.)

5. Add butter, then place your soaked slices in the pan. Cook until golden and crisp on both sides.

Serve with

• Grass-fed Greek or coconut yogurt

• Fresh or warmed berries

• Dusting of organic powdered cane sugar

• Pure maple syrup.

Why it’s Better For You:

• Einkorn, an ancient grain, is naturally lower in gluten, higher in protein and easier to digest - while still giving you that hearty, bready satisfaction.

• Ceylon cinnamon helps regulate blood sugar and supports your nervous system -especially important in the morning while eating a sweet breakfast.

• Using high-quality fats and proteins (like pasture-raised eggs and A2 milk) helps keep your energy stable all day.

This recipe is perfect for those slow morning, it’s one I reach for when I want something comforting but nourishing.

Let me know if you make this - I would love to hear your thoughts :)!

Till next time,

CSR

Jordy just turned 7, which feels both surreal and special. He’s been with me through so much, and as he gets older, I’m more mindful than ever about how I care for him. I believe that dogs should eat real, nutrient-dense foods - not ultra-processed kibble. I keep Jordy’s diet as clean and natural as possible, supporting his health and longevity every day.

Here’s a glimpse into what I feed him:

• 100% Grass-Fed Ground Beef

• Frozen Wild Cod (1-2x per week for a boost of clean protein and healthy fats)

• Organic Frozen or Fresh Vegetables (like peas, butternut squash, sweet potatoes, broccoli, green beans) to add fiber, antioxidants, and micronutrients

• Reverse Osmosis Water: Because we filter out impurities from our drinking water, Jordy only gets clean, pure hydration. (And yes -I remineralize it because it's important!)

Daily Superfood Additions:

To give Jordy extra support - especially as he’s getting a little older - I also add natural, organic boosters to his meals:

• Organic Turmeric: Supports healthy joints and promotes a normal inflammatory response.

• Organic Ginger: Aids digestion and supports gut health.

• Cracked Organic Black Pepper: Helps activate the curcumin in turmeric for better absorption.

• Pinch of Redmond Real Salt: Because filtered water removes natural minerals, I add a tiny pinch to remineralize his meals.

• Fresh Organic Parsley (straight from our garden!): For breath freshness and additional antioxidant support.

I lean into holistic practices with Jordy, just like I do for myself. We even see a holistic vet. Everyone in my home - paws included - benefits from non-toxic products and conscious daily choices that support long-term health.

Top non toxic products I use:

Teeth Cleaner - coconut oil and toxin-free

Daily Supplement: Dr. Harvey & Native Pet are my favs

Treats - I love single ingredient treats like these: hearts, liver, fish

Paw Cleaner - once you go down the rabbit hole of everything they walk on outside, you’ll want this!

Tick Prevention - I can go into this more, but I use this collar, spray and wash

This is really just scratching the surface. If you want a deeper dive into Jordy’s routines, holistic vet recs, or the exact brands I use, let me know. I could talk about this all day - I’m genuinely obsessed with keeping Jordy healthy, happy, and by my side for as long as possible.

all the best,

CSR

I promise to never bore you with unnecessary details of a recipe - all you need to know that these are truly toooo good and have 9g of protein per a muffin!

Ingredients:

Muffins:
3/4 cup fresh organic blueberries
1 organic lemon (since we're zesting the outside opt for organic, zest outside then add half of lemons juice)
1.5 scoops of your favorite vanilla protein powder Vanilla - I love this one
1/3 cup coconut sugar
2 large pasture-raised eggs
1 ripe banana
1/2 cup coconut flour
3/4 cup almond flour
1 tosp melted coconut oil
11/2 tsp vanilla powder - I promise once you try it you won’t go back to alcohol
1 1/2 tsp Ceylon cinnamon
1 tsp baking powder (aluminum free)
2 tbsp organic flaxseed
1/2 cup grassfed whole milk (sub coconut& almond milk for DF)
Pinch of high quality salt

Crumble Topping:
1/2 scoop of protein powder
1 tbsp melted coconut oil
3 tbsp almond flour
3 tbsp coconut sugar

Directions:

1. Preheat oven to 350

2. Add dry ingredients to bowl mix until combined set aside.

3. Mix rest of ingredients in mixing bowl. Add in dry ingredients, be careful to not over mixing it, fold in blueberries and zest

4. Add to batter to cupcake liners

5. Mix crumble topping ingredients and sprinkle on top

6. Bake at 350 for 20-25 mins or until the toothpick pulls out clean - let me know if you try these!!

Hope you enjoy them as much as my husband & I do!

CSR

Over the years, shifting my mindset to “food is medicine” has given me so much freedom. I don’t count calories-I count ingredients. I focus on nourishment, and listening to my body. And that shift has changed everything.

But when I travel, my focus changes. I lean into flexibility, presence, and what I can control-without letting food become a source of stress. (Trust me, that mindset took time to build.)

I’ll still opt for gluten-free when possible (unless I’m in Europe-obvi), but I don’t stress over things like seed oils, conventional meats, or non-organic ingredients when I’m away. I know they’re not always within reach. And that’s okay.

But when I get home-like after this most recent trip to Mexico filled with more chips and guac than I care to admit-I start to feel it: the bloat, the brain fog, the fatigue. That’s when I know my body is asking for a detox.

I hesitated to use the word detox-because let’s be honest, it’s been hijacked by diet culture and turned into something extreme. But to me, this detox isn’t punishment. It’s not restriction. It’s simply about lowering inflammation, supporting my digestion, and helping my body come back into balance.

It’s nourishment.

Following this blueprint will always get you back to baseline and nourish your body - let’s get into it:

01. Eat More Of

Support digestion, reduce inflammation, and bring the body back into balance:

• Cooked veggies: zucchini, carrots, squash, fennel, leafy greens (arugula is my fav)

• Eggs, high quality meats, or clean protein powders, wild caught fish

• Chia, flax, and hemp (gentle fiber + detox)

• Avocado, olive oil, tahini

• Pineapple or papaya (natural enzymes)

• Herbs: turmeric, ginger, parsley, cilantro

• Herbal teas: peppermint, dandelion, fennel, chamomile

When possible I recommending sourcing:

• Organic produce, especially thin-skinned fruits/veggies (berries, greens, apples)

• Grass-fed, grass-finished beef (not just grass-fed)

• Pasture-raised chicken and eggs

• Wild-caught seafood, ideally from cold waters or somewhere third party tested and micro plastic free like Seatopia

• Cold-pressed oils (like single source extra virgin olive oil, avocado, unrefined coconut)

02. Avoid

Give your gut and lymphatic system a break:

• Processed foods

• Sugar

• Dairy

• Gluten

• Alcohol

• Seed oils

• Excess caffeine or carbonated drinks

• Grains (for a few days only-tuning into how they feel)

03. Build Your Meals

Make it easy - don’t over think it:

• 1 quality protein

• 1–2 cooked veggies

• 1 nourishing fat

• natural Flavor: lemon, spices, herbs

• Optional: a touch of fermented food (miso, coconut yogurt, sauerkraut)

Here are some ideas for meals:

• Coconut yogurt bowl with chia seeds, stewed apples, and ceylon cinnamon

• Brothy bowl: bone broth + cooked zucchini, carrots, soft greens, shredded chicken, and herbs

• Grilled chicken or salmon with roasted squash + arugula salad

• Scrambled eggs + roasted sweet potatoes

• Simple stir-fry: pasture-raised chicken, bok choy, mushrooms, zucchini and tamari

• Golden veggie soup: blended carrots, garlic, coconut milk, and ginger

• Baked cod with olive oil, lemon, and squash

04. Daily Rituals

Rituals that support detox + energy:

6am: warm water with lemon + ginger, mediate, red light

7am: Light workout like yoga or pilates

8am: breakfast

12pm: lunch + walk, light stretch

2pm: herbal tea

5pm: dinner

7pm: Epsom salt bath or magnesium + skincare

8pm: screen-free wind down

All Day: Hydration – 2.5 to 3 liters per day

05. Brownie Points (Optional but Recommended)

Things that are going to take your rest to the next level:

• Dry brushing (2–3x/week before shower)

• Gua sha (face + body)

• Rebounding or bouncing (just 5–10 mins/day)

• Infrared sauna or warm bath with Epsom salt

• Walking 10–15k steps/day to keep lymph moving

• Chlorophyll drops

• Coconut water or aloe for extra hydration

• Castor oil pack

• Magnesium at night for better sleep + calm

You do not need to buy any for this detox but incase you’re curious about what I use, here are some products I love:

Protein Powder - Promix, Be Well By Kelly

Chlorophyll Drops - Juna

Sauna Blanket - Higher Dose (you can also use FSA/HSA on this!!)

Dry Brush/Body Tools - The Body Tool, Natural Bristle Body Brush

Castor Oil & Pack - Organic oil, Organic pack, Organic charcoal (to bind to toxins passing through the body)

Magnesium - Pills, Spray

Not sponsored or affiliate links - just what I personally use and love.

Follow me on Instagram and Tiktok to watch me take you through it!

Take what serves you, leave what doesn’t, and remember: feeling good shouldn’t feel complicated.

With love + lemon/ginger water,

Chelsea