You know you’re in ND school when…

Your botanical medicine class makes herbal marshmallows in lab! Yes, using real marshmallow root (althea officinalis). This herb is a demulcent (aka slimy & mucilaginous) and acts as a great soother for coughs and sore throats (inflamed mucosa). I ate them up before I thought to take a picture. So this pic I found online will have to suffice. These look pretty close to what we made:

Might not look super appetizing but slap it on a graham cracker w/ some dark chocolate and you’ll be asking for s’mores!


Greetings Everyone, I have a treat for you today! Since the weather is beginning to warm up, the cold smoothies and drinks are making a come back! If you’re like me, I never stop drinking them even when it gets below freezing outside and you’ll soon understand why.

Today, I’m sharing my smoothie recipe for the Mean Green Antioxidant Machine. It is a recipe that is highly adaptable based on your tastes or different needs, but below is the basic recipe that is great as itself. In this recipe, you will receive great doses of vitamins A, B, C, E, K, iron, potassium, folate, and many more to boost your vitality. I usually drink this smoothie 3-5 days a week. For you “dieters” and “detoxers,” this drink is low calorie, so you can sip away knowing you’re not filling up on empty, nutrition-deficient calories as you would with a diet soda or diet shake.

Mean Green Antioxidant Machine Recipe

Extracted from Google Images. One day folks...I'll invest in a good camera and take my own pics 🙂

2-3 cups of fresh organic spinach leaves

1/2 cup of fresh organic parsley leaves

3/4 cup of water

2-3 ice cubes

1/2 a small apple (chopped)

1/2 a banana (sliced)

1/2 tbsp of lemon juice

*1/4 tsp of powder probiotic (optional)

*1 tbsp of ground flax seed (optional)

Blend all ingredients in blender on high until completely liquefied. If you don’t have a Vitamix or something similar, you may need to use a spoon to help coax along the blending. Avoid adding too much extra water or it will become too watery and bland. 

Bottoms up….drink to your health!

**Feel free to tweak the recipe around to your taste. Sometimes I add frozen blueberries or strawberries. You can also use other types of greens such as kale, romaine lettuce, etc. If you want it as a meal replacement, you can add protein powders, milk, yogurt, avocado or even nut butters. The sky is the limit!

Want more drink ideas? Additional Vitamin Ray-Approved super-drink recipes  are at Dr.

Also, check out this link to see the vitamin and nutrient information for different fruits and vegetables. This can be a great tool for helping you to tailor your super drinks to what you feel your body needs in nutrition. (link extracted from

Hot Dog Lovers…BEWARE!

The HOT DOG…such a typical “American” food!  Did you know that the average American consumes up to 70 hot dogs a year?!! I think the last time I ate a hot dog was 12 years ago, and my stomach and liver are deeply grateful for it.

If you enjoy partaking in this grilled American classic, it’s time to learn about what you’re consuming. Check out the video below courtesy of Joy Bauer (celebrity nutritionist) from her website (Food Cures).


I know the recipe name is a mouthful in itself, but these delicious muffins are not only very nutritious but they are also easy to make. And at ~200-220 calories a serving, they make an excellent choice for breakfast on-the-go or a filling snack! Plus, this recipe is super versatile and you can cater it to whatever your taste buds crave.


  • 2 cups green apple, unpeeled and shredded (I prefer unpeeled apples for extra fiber and nutrients, but you can use peeled apples also)
  • 1 1/2 cups whole wheat flour (whole wheat flour is less processed and better for you than all purpose kind. C’mon, you know you can use the extra grains too!)
  • 1 cup quick oats
  • 2/3 cup firmly packed brown sugar
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • ½ tsp of all spice (optional, but adds great flavor so worth using in the recipe)
  • 1/2 cup unsweetened original almond milk (Unsweetened soymilk is another subsitute. And for the die-hard cow’s milk folks, yes you can use skim milk…but go easy on the dairy)
  • 2 tbsp extra virgin olive oil (can substitute canola oil)
  • 1 tsp vanilla extract
  • 1 cup plain non-fat  greek yogurt (regular non-fat plain yogurt is fine too, but greek has added protein. Plain soy yogurt can also be substituted for vegan preference)
  • 2 ½ tbsp of ground flax seed mixed w/ 3 tbsp of water = egg substitute* (Don’t want to go eggless? Use 2 egg whites instead) *Flax is also a great source of Omega 3’s!
  • Handful of walnuts (optional, will add a few extra calories and fat but it’s a healthy addition 🙂 )


Let’s start with shredding the granny smith apples. Find yourself a good grater and go to town on those apples. When done, scoop up your pile into a bowl and set to the side. Don’t worry if your apple shreds begin to brown as they set for a few minutes. It’s just oxidation and it’s normal 🙂

Blot or squeeze out shredded apple on paper towels or cheese cloth to get rid of excess moisture. (Car eful not to over squeeze or blot…apple shreds will become too dry and take away moisture on the


Next step, get a big bowl to mix up your dry ingredients. Spoon the flour into measuring cups, level with a knife and add to the bowl. Then add the oats, brown sugar, baking powder, baking soda, salt, cinnamon and all spice. Stir with a whisk.

Now, get another bowl to mix up the wet ingredients together. Combine the almond milk, olive oil, vanilla extract, yogurt and flax seed blend. Stir until well blended.

Next, add wet ingredients to flour bowl and stir until just moist. Then mix in your apple shreds.

Spoon batter into a pre-greased 12-cup muffin tin. Bake at 400F degrees for 15-20 minutes. After baking, let them cool for 10-15 minutes.

Enjoy these yummy muffins anytime you want. Remember, you can always tailor a recipe to your preference. Don’t be afraid to tweak and make it truly your own. Cheers to good health! Bon Appétit!!