Integrative Health Blog

Dessert Recipe- Chocolate Bark and Superfoods

Posted by on Mon, Oct 31, 2016

Think again before you toss out your pumpkin seeds!

Dark chocolate bark is a dessert that you can make when you have no time to make dessert; it comes together quickly and looks elegant. It makes a wonderful homemade gift, too!

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Tags: superfoods, recipe

Holistic Nutrition: Holiday Brittle Recipe

Posted by on Mon, Dec 21, 2015

I love to bake during the holidays and am always looking for that perfect combination of healthy and delicous treats. This recipe from Rebecca Katz's  The Healthy MInd Cookbook is one of my favorites, and I thought I would share it with you.

This recipe has everything that is important to me and what I look for in a healthy snack. It is made from whole, nutrient dense foods, not processed food, and has a nutty, sweet delicious taste. It's a great treat to take to a holiday party or enjoy at home.

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Tags: holistic nutrition, recipe

Turmeric, an Anti-Inflammatory Supplement

Posted by on Fri, Jul 03, 2015

Are you aware of the many anti-inflammatory properties found in turmeric?

I listed the properties in a previous article in a recipe for turmeric milk. There are over 7,800 studies done on the benefits of turmeric! Reviewing these studies, Duke University concluded that turmeric appears to outperform many pharmaceuticals in its effects against several chronic, debilitating diseases, and does so with virtually no adverse side effects (source).

I love to add turmeric to soups and other dishes but I don’t add it as often as I would like and I don’t use a large enough amount to reap all of its benefits. I had a little issue with a back spasm this week and immediately made an appointment with my chiropractor, Dr. Coy Roskosky, because he has a track record for always taking my pain away. During my appointment he reminded me to increase my anti-inflammatory foods. In need of acute inflammation help, I was very close to gulping down a spoonful of turmeric but quickly changed my mind after gagging at the thought of it. That’s when I created these turmeric balls- they are quick, convenient and delicious! (I mean not as delicious as raw cacao brownies, but I definitely licked the bowel when I was done). These little turmeric balls not only taste great, but they contain other ingredients that work synergistically with the anti-inflammatory properties of turmeric.

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Tags: holistic nutrition, recipe, turmeric

Holistic Nutrition Recipe for Divine Raw Brownies

Posted by on Wed, Jun 17, 2015


I’m about to change your life. Ready?

Raw brownies.

Who knew brownies could be packed with protein, omega 3 fatty acids, fiber, and antioxidants? These raw brownies are made with wholesome ingredients. Best of all, they are made without an oven! Unless you don’t have a dehydrator…then you’ll need your oven. But make sure to keep the oven temperature under 115 degrees, to keep these brownies alive and raw.

You will be totally surprised at how incredibly rich and satisfying these are with just six ingredients.

I don’t buy dessert or sweet things. It makes it a lot more fun when I’m in the mood for chocolate because it makes me get creative with it. I use to have a sweet tooth, but ever since I started drinking kombucha my sugar cravings have pretty much disappeared. But let’s face it- sometimes I want some chocolate! I use to just mix cacao, coconut oil and honey in a bowl, and that would completely satisfy my need. But now, I have really upped my game with raw brownies!

Brownie Ingredients

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Tags: holistic nutrition, raw food, recipe

Golden Turmeric Milk

Posted by on Wed, Mar 11, 2015

Brooke Mader CHC

Turmeric milk is one of my favorite night time drinks, other than hot tea. It is comforting and soothing at night and very nutritious. Nothing compares to the smell of turmeric milk warming up on the stove. Turmeric contains antioxidants and anti-inflammatory compounds.  Warm beverages, both in the evening and in the morning, provide soothing effects to the digestive system.

Turmeric, The Golden Healing Spice

Turmeric has been around for hundreds of years and is known as the “healing” spice to the Eastern cultures. It is known to help with sore throats, colds, flus, stomach aches, wounds, skin problems and abrasions. Just like coconut oil, turmeric provides antibacterial and antimicrobial properties. The combination of turmeric and peppercorn enhances the absorption of curcumin, the main ingredient found in turmeric.


2 Cups milk (whole fat dairy, almond, coconut, hemp, whatever you’d like…but I prefer almond)

1 tbsp local, raw honey (can substitute with stevia for less sugar)

1 tbsp coconut oil

1 tsp ground turmeric

1 tsp ground cinnamon

¼ tsp black pepper and grated ginger


Pour all ingredients (except for the honey) into a small saucepan and whisk into a light boil. Reduce the heat to low for 5 minutes. Remove from heat and strain the milk (if you have large pieces of ginger or peppercorn). Then add the honey (you don’t want to cook the honey) and an extra dash of cinnamon and enjoy! It is best served warm.

*Be careful not to cook the honey because raw honey is anti-viral, anti-bacterial, and anti-fungal. It contains significant amounts of: B1, B2, B3, B5, B6, Vitamin C, magnesium, potassium, calcium, sodium chlorine, sulfur, and phosphate. Honey in its proper form, not heated, is one of nature’s most healing substances.

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Tags: antioxidants, holistic nutrition, integrative health, recipe, turmeric

Holistic Nutrition: Avacado Cacao Pudding Recipe

Posted by on Fri, Jul 25, 2014

Brooke Mader CHC

Avocado-Cacao Pudding 1 minute

This takes healthy pudding to a whole new level.


1 Ripe avocado

2 tbsp cacao

2 tbsp honey

(stevia optional)

1/2 cup thick coconut milk 


Place all ingredients in blender. Amounts are optional. If you need more liquid in the blender, add more coconut milk.

Place in the refrigerator for 5 minutes and enjoy. 

So why is this pudding healthy?

Avocadoes are filled with monounsaturated fats that help aid in brain health, blood pressure and weight management. It is the perfect superfood. And thanks to it's's perfect for pudding.

Raw Cacao: A healthy, non processed chocolate that is as close to natural as possible (coming from the cacao bean). Since cacao is not heavily processed, it retains it's flavonoids, boosts brain health and our mood. I sure do feel a lot happier after this meal!

Coconut milk is a healthy fat which contributes to smoother skin, better heart health, lowered cholesterol levels, and coconuts are also a natural antibacterial.


Brooke Mader CHHC, is a certified holistic health coach and is currently pursuing a master's degree in Nutrition at Maryland University of Integrative Health. Working at NIHA, Brooke is gaining an understanding of the complex role of food and nutrition on our health. She loves to share holistic health tips and integrative medical news from NIHA and around the country via the NIHA facebook page. Follow us and share your health tips!

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Tags: holistic nutrition, recipe

Gluten-free Mashed Sweet Potatoes Recipe

Posted by on Sat, May 24, 2014

A dairy-free, nut-free, gluten-free family favorite!

Everyone loves sweet potatoes. They are a great alternative to regular, starchy white potatoes. Sweet potatoes are packed with fiber to help with digestion and contain beta-carotene, which is a potent anti-oxidant.

Sweet potatoes are typically used in casseroles or topped with butter or sugar. This healthier mashed sweet potato recipe uses the good fat of coconut milk and the sweetness of cinnamon and ginger to make a healthy meal or side dish for your family.

Mashed Sweet Potatoes

1 1/2 lbs. medium sweet potatoes

1 Tbsp.  honey

1/2 tsp. sea salt

1 Tbsp. minced fresh ginger

3/4 cup coconut milk

1 Tbsp. cinnamon

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Tags: recipe, gluten

Holistic Nutrition Recipe: Crispy Brussels Sprout Chips

Posted by on Wed, Mar 19, 2014

Anita Capizzi RN, CHC

Brussels sprouts are part of the cruciferous family of vegetables which includes broccoli, cauliflower, watercress, cabbage, swiss chard, bok choy and many others. When eaten several times a week, cruciferous vegetables may provide increased cancer protection. They contain a class of phytochemicals called isothiocyanates which help the body to detoxify potentially toxic compounds.

Ever think of eating brussels sprouts as a chip? Me either! Then I found this recipe which I want to share with you.

Brussels Sprout Chips

Brussels Sprouts (the larger sprouts are easier to make chips)

olive oil

sea salt

Pre heat oven to 350 degrees.

Peel off the outer layer of sprouts and discard. Then peel the next layer and save to a bowl. Keep the sprout itself n a zip loc bag for later use.

Toss sprout chips in the bowl with a fine mist of olive oil and sprinkle sea salt to taste.

Arrange on a cookie sheet lined with parchment paper. Make sure that they are in a single layer.

Bake for 8-10 min. watching after 6 min. to be sure that they don’t burn!

Enjoy this chip alternative!

P.S. If they don’t crisp up it’s usually because you added too much olive oil!

This is the kind of easy, healthful recipes I share with my clients. Improving your nutrition and diet should be fun and work with your lifestyle! If you enjoyed this and would like to learn to  upgrade your nutrition fill out the form below for a brief consult.

Free Nutrition Consultation


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Tags: holistic nutrition, detoxification, recipe

My Favorite Holiday Pomegranate Salad

Posted by on Fri, Dec 20, 2013

Lisa Wilson CHC


My Favorite Holiday Salad!  And it is also the easiest salad I make all year long.


Bring this special holiday salad to your gatherings this year, and enjoy the compliments!  


Holiday Pomegranate and Fennel Salad Recipe


-1 or 2 fennel bulbs:  Slice the white bulb into long, thin slices.  Cut the thin green tops that look like dill off and set aside for garnish.

-2 purple onion:  Slice into long, thin slices.

-5 oranges:  Cut into long thin slices, or pinwheels and them quarter your pinwheels to make bite size pieces.

-4 pomegranates:  Peel and seed to toss into this salad.


Dressing:  Organic, cold pressed olive oil.

Adjust the amounts above to suit your palate and preferences.  

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Tags: holistic nutrition, raw food, recipe

Holistic Nutrition: Gluten Free Christmas Cookies

Posted by on Wed, Dec 18, 2013

Anita Capizzi RN, CHC

Anita's Healthy Tips

I’ve been busy with holiday decorating and shopping....there’s never enough time to get things done in December it seems!! Holiday parties and gatherings are sure to include sweet treats which are not so inviting  for those of us who don’t eat gluten.

I wanted to share a recipe for gluten free cut out cookies in case you can find the time to bake! 

It’s the first time I’ve made them -- okay, I didn’t really make I said, I’ve been busy!

My son made them yesterday with Snoopy presiding over the table, and we decorated them last night. It was great fun and a nice way for my family to share our Christmas traditions. We were pleased with how they turned out and they taste great!

Here is the Gluten Free Christmas Cookie Recipe:

3/4 cup butter, softened

3/4 cup sugar

2 eggs

1 tsp. vanilla

2 tsp. baking powder

3  3/4 cup gluten free cookie mix - we used Bob’s Red Mill

Pre-heat oven to 400 degrees. Cream butter and sugar Beat in eggs and vanilla. Add baking powder and flour. Dough may be stiff. Make 2 balls. Roll each ball out on floured surface and cut out shapes with cookie cutters to about 1/4 inch thickness. Bake on ungreased cookie sheet for 6-7 minutes. Decorate with icing.

Happy Holidays!

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Tags: holistic nutrition, integrative nutrition, recipe, gluten