Kraut Source – for sale in our office

Beets + Jalapeño + Dill + Peppercorns

Beets + Jalapeño + Dill + Peppercorns


Fermenting your own food is simple! Kraut Source is a new kitchen tool which makes your own live-cultured, probiotic-rich superfoods. It’s owner, Karen Diggs, is a former Baumann College nutrition graduate and teacher at Cordon Bleu in San Francisco.  She invented an easy way to make small batches of fermented foods right in your own home. We are excited to share with you that we are carrying her product in our office.

Water + Salt + Food = great fermented flavors & natural probiotics

… in about 10 days in your kitchen

It’s fun and it’s easy!

Kraut Source lids fit on any wide mouth mason jar and allows you to ferment right in your kitchen.

We also love the ingenious packaging which is embedded with dill seeds that can be planted!

Great stocking stuffer!

$30 each

$12 recipe book

(tax not included)

For more on Kraut Sources at its process and recipes check out:


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Say NO to GMOs

screen-shot-2016-10-31-at-4-01-34-pmOur patients often ask us, “What’s a GMO and are they as ‘bad’ as everyone says they are?” The scary truth is that in the U.S. up to 90% of the corn is genetically engineered, 94% of the soybeans, 94% of the cotton (used for cottonseed oil in food) and upwards of 75% of the processed foods on our grocery store shelves (Center for Food Safety). If that isn’t eye opening enough, let’s now look into the how and why our crops are genetically engineered. To genetically engineer a seed one directly manipulates the genome using biotechnology (Wikipedia) therefore making the seed resistant to herbicides (David Perlmutter). Herbicides are sprayed on the crops to resist bugs, mold and kill weeds but these poisons also remain on the food we consume (David Perlmutter).

The most commonly used herbicide in America is glyphosate, also known as Roundup® which has been studied by researcher Dr. Stephanie Seneff at M.I.T to threaten the human microbiome (Research Gate). In short, consuming these glyphosates has a strong connection to cancers tumors flourishing and direct impact to damaging our DNA, amino acid balance, removal of trace minerals and detoxification (David Perlmutter).

We strongly urge you to be consciously aware of the quality of foods you consume and how the food has been treated by the time it reaches your mouth. Your health matters!

For further reading and more detail, please see the following sites and research on this topic.

  1. David Perlmutter “The Real Reason GMO Matters”
  2. Research Gate’s “Glyphosate, pathways to modern diseases IV: cancer and related pathologies
  3. Center For Food Safety “About Genetically Engineered Foods”
  4. Dr. David Perlmutter and Dr. Stephanie Seneff Video “The Empowering Neurologist –Dr. Stephanie Seneff”
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Closed for Thanksgiving


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We have compiled a Thanksgiving Meal Recipe Packet to help you stay on your diet plan but also enjoy some of the season’s best dishes. We hope to find you cooking in the kitchen and making memories with your friends and family this holiday season.


Rosemary, Lemon & Garlic Roasted Turkey

Author: Cooking Light

Serving: Allow 3/4 pound uncooked turkey per person, or 1 pound if you want leftovers


1 turkey (14 to 23 lb.)

8 fresh rosemary sprigs rinsed, or 1 Tbs. dried rosemary

6 cloves garlic, peeled

1 onion (about 8 oz.), peeled and cut into 1-inch chunks

2 lemons (about 5 oz. each), rinsed and cut into 1-inch chunks

1/3 cup olive oil

3 tablespoons chopped fresh rosemary leaves

1 tablespoon shredded lemon peel

1 teaspoon coarse-ground pepper



Remove and discard leg truss from turkey. Pull off and discard any lumps of fat. Remove giblets and neck (they’re often packed in neck or body cavity) and save for classic gravy. Rinse turkey inside and out; pat dry.

Fill body cavity loosely with rosemary sprigs, garlic, onion, and lemons; if they don’t all fit, tuck remaining into neck cavity. Fold skin flap under to hold in place. In a small bowl, mix olive oil, chopped rosemary, lemon peel, and pepper. Rub mixture all over turkey.

Place turkey, breast up, on a V-shaped rack in a 12- by 17-inch roasting pan (or one that is at least 2 in. longer and wider than the bird). Insert a meat thermometer straight down through thickest part of breast to the bone. (If using an instant-read thermometer, insert when checking temperature.)

Roast in a 325° or 350° regular or convection oven until thermometer registers 160°. (See below for times and temperatures.)

Remove herbs and vegetables from cavities and discard. Transfer turkey to a platter. Let stand in a warm place, uncovered, for 20 to 30 minutes, then carve. If thigh joints are still pink (common in an oven-roasted bird), cut drumsticks from thighs, place thighs in a baking pan, and bake in a 450° oven until no longer pink, 10 to 15 minutes, or put on a microwave-safe plate and cook in a microwave oven at full power (100%) for 1 to 3 minutes.

Oven-roasted turkey: temperatures and times:

For a 10-13 lb. turkey (weight with giblets): Bake in a 350° oven for 1 1/2-2 1/4 hr.

For a 14-23 lb. turkey (weight with giblets): Bake in a 325° oven for 2-3 hr.

For a 24-27 lb. turkey (weight with giblets): Bake in a 325° oven for 3-3 3/4 hr.

For a 28-30 lb turkey (weight with giblets): Bake in a 325° oven for 3 1/2-4 1/2 hr.

*Times are for unstuffed birds. A stuffed bird may cook at the same rate as an unstuffed one; however, be prepared to allow 30 to 50 minutes longer

Apple Cider-Brined Turkey w/ Gravy

Author: Cooking Light

12 servings (serving size: 6 ounces turkey and 3 tablespoons gravy)


8 cups apple cider

2/3 cup kosher salt

2/3 cup sugar

1 tablespoon black peppercorns, coarsely crushed

1 tablespoon whole allspice, coarsely crushed

8 (1/8” thick) slices peeled fresh ginger

6 whole cloves

2 bay leaves

1 (12 lbs) fresh or frozen turkey, thawed

2 oranges, quartered

6 cups ice

4 garlic cloves

4 sage leaves

4 thyme sprigs

4 parsley sprigs

1 onion, quartered

1 (14-ounce) can fat-free, less-sodium chicken broth

2 tablespoons olive oil, divided

1 teaspoon freshly ground black pepper, divided

1/2 teaspoon salt, divided


To prepare brine, combine first 8 ingredients in a large saucepan; bring to a boil. Cook 5 minutes or until sugar and salt dissolve. Cool completely.

Remove giblets and neck from turkey; reserve for Savory Herb Gravy. Rinse turkey with cold water; pat dry. Trim excess fat. Stuff body cavity with orange quarters. Place a turkey-sized oven bag inside a second bag to form a double thickness. Place bags in a large stockpot. Place turkey inside inner bag. Add cider mixture and ice. Secure bags with several twist ties. Refrigerate for 12 to 24 hours, turning occasionally.

Preheat oven to 500º.

Remove turkey from bags, and discard brine, orange quarters, and bags. Rinse turkey with cold water; pat dry. Lift wing tips up and over back; tuck under turkey. Tie legs together with kitchen string. Place garlic, sage, thyme, parsley, onion, and broth in the bottom of a roasting pan. Place roasting rack in pan. Arrange turkey, breast side down, on roasting rack. Brush turkey back with 1 tablespoon olive oil; sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Bake at 500º for 30 minutes.

Reduce oven temperature to 350º.

Remove turkey from oven. Carefully turn turkey over (breast side up) using tongs. Brush turkey breast with 1 tablespoon olive oil; sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Bake at 350º for 1 hour and 15 minutes or until a thermometer inserted into meaty part of thigh registers 170º (make sure not to touch bone). (Shield the turkey with foil if it browns too quickly.) Remove turkey from oven; let stand 20 minutes then carve.

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese  


4 Servings


1 large head cauliflower, cut into small same-size flowerets

1 tsp. minced garlic

1 Tablespoon half and half or cream (if needed)

2-3 Tablespoon grated parmesan cheese (depending on size of cauliflower)

2-3 Tablespoon goat cheese (depending on size of cauliflower)

salt/pepper to taste


Place cauliflower in a pan with enough water to cover, and add garlic and a small amount of salt. Let cauliflower come to a boil, then lower heat and cook 20 minutes, or until cauliflower is very soft. Remove from heat and drain very well. Let it drain nearly 5 minutes in a colander. Don’t skip this step or the finished dish will be a bit watery.

When cauliflower is well drained, put into food processor and puree, adding the half and half if needed. (Most of the time there will be enough water left on the cauliflower so you won’t need it.) You could also use a small hand beater to “whip” the cauliflower as you would potatoes. I also think this would taste great mashed with a hand masher for a more coarse consistency.

Place cauliflower back into the pan you cooked it in and turn heat on very low. Add parmesan, goat cheese, and season with salt and pepper. Heat 2-3 minutes, stirring constantly so it does not stick to the bottom. Serve hot, and garnish with a little freshly grated parmesean.


Balsamic-Roasted Brussels Sprouts 

Author: Ina Garten

6 servings


1 1/2 pounds Brussels sprouts, trimmed and cut in half through the core

4 ounces pancetta, 1/4-inch-diced

1/4 cup good olive oil

Kosher salt and freshly ground black pepper

1 tablespoon syrupy balsamic vinegar


Preheat the oven to 400 degrees. Place the Brussels sprouts on a sheet pan, including some of the loose leaves, which get crispy when they’re roasted. Add the pancetta, olive oil, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper, toss with your hands, and spread out in a single layer. Roast the Brussels sprouts for 20 to 30 minutes, until they’re tender and nicely browned and the pancetta is cooked. Toss once during roasting. Remove from the oven, drizzle immediately with the balsamic vinegar, and toss again. Taste for seasonings, and serve hot.

Farro, Caramelized Onion, and Wild Mushroom Stuffing

Author: Cooking Light

8 servings


3 cups boiling water

1/2 cup dried porcini mushrooms (about 1/2 ounce)

2 tablespoons olive oil, divided

2 1/2 cups finely chopped onion

1 1/2 cups uncooked farro

1 teaspoon kosher salt, divided

6 cups sliced shiitake mushroom caps (about 12 ounces mushrooms)

1 cup finely chopped celery

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh sage

1/2 teaspoon freshly ground black pepper

1/2 cup dry white wine

Cooking spray

1/4 cup celery leaves


Combine 3 cups boiling water and dried porcini mushrooms in a bowl; cover and let stand 30 minutes. Drain through a sieve over a bowl, reserving the soaking liquid. Finely chop the mushrooms.

Preheat oven to 350°.

Heat 1 tablespoon oil in a large saucepan over medium-high heat; swirl to coat.

Add onion; sauté 2 minutes, stirring frequently. Reduce heat to low; cook 30 minutes or until onion is tender and lightly browned, stirring occasionally. Add reserved porcini liquid, chopped porcini, farro, and 1/2 teaspoon salt; cover. Bring to a boil; reduce heat, and simmer 30 minutes or until farro is al dente and liquid is reduced to about 1/3 cup. Remove from heat.

Heat remaining 1 tablespoon oil in a large skillet over medium-high heat; swirl to coat. Add shiitake mushrooms, celery, thyme, and sage; sprinkle with remaining 1/2 teaspoon salt and pepper. Sauté 6 minutes or until mushrooms are lightly browned, stirring occasionally. Add wine to skillet; cook 3 minutes or until liquid evaporates. Add shiitake mixture to farro mixture; stir to combine. Spoon stuffing into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray; cover dish with foil. Bake at 350° for 30 minutes. Let stand for 5 minutes, and top with celery leaves.


(Keto and Low Carb) Stuffing

Authosr: The Nourished Caveman

9 Servings



4 Tbs chia seeds ground into flour

4 Tbs psyllium powder

2 cups almond meal, finely ground

½ cup whey protein

1 level Tbs baking powder

¼ tsp red pepper flakes

¼ tsp dried garlic powder

¼ tsp dried parsley

1 Tbs sea salt

2 cups warm water


3 oz smoked pancetta, diced

2 garlic cloves, peeled and smashed

10 fresh sage leaves, finely chopped

few sprigs of fresh thyme, leaves separated

3 cups of mushrooms, sliced

½ cup macadamia nuts, coarsely chopped

3 oz (3 to 4 slices) prosciutto

1 cup bone broth

1 teaspoon salt



Mix all dry ingredients together well.

Add the 2 cups of water and mix (preferably with a mixer) until well blended.

Let the dough sit to rest for 10 minutes.

Pre-heat the oven to 350 degrees.

Oil a baking dish (about 6″ by 9″) with fat of choice

Coop the dough in to the dish with a spatula, it should be soft and pliable but not too wet.

Smooth the dough down with moistened spatula or fingertips.

Bake for 20 minutes or until toothpick comes out clean.

Remove form the oven and let cool.


In a large frying pan, brown the pancetta with the sage and garlic on a medium flame, until the pancetta is browned.

Now add the mushrooms and let cook on a high flame for 10 minutes stirring often.

In the meantime cut the cooled bread into small cubes.

Place bread cubes on an oiled cookie sheet and put under the broiler on high or 5 to 10 minutes, until brown and crispy on all sides.

Now remove the mushrooms form the pan and place in a large bowl.

In the same skillet place the prosciutto cut in thin strips, and cook until crispy.

Remove bread cubes form the oven, and place in the bowl with the mushroom mix.

Add the prosciutto and the macadamias coarsely chopped.

Add the broth.

Mix well.

Place in a buttered oven dish and bake at 350 degrees for about 30 minutes, until top is slightly crisp.


Roasted Sweet Potato Slices

Author: Mom’s Kitchen Handbook

5 Servings


2 large, fat sweet potatoes

2 tablespoons extra-virgin olive oil

Salt and pepper to taste

1 to 2 teaspoons favorite herb or spice, such as rosemary, thyme, chili powder, or paprika (optional)


Preheat oven to 400 degrees F. Line two baking sheets with parchment paper.

Wash and dry sweet potatoes. Cut crosswise into 1/2-inch thick slices. Put slices in a large bowl and drizzle with olive oil. Use your hands to toss the potatoes in the oil until evenly coated. Add a generous pinch of salt, several cracks of black pepper, and herbs/spices (if using) and toss again.

Lay sweet potatoes out over the two baking sheets. Put in the center of the oven to bake. When the potatoes are nicely browned on the bottom (about 20 minutes) remove the pans from the oven and flip them over to the other side. Continue to bake until the second side is browned and the potatoes are very tender in the center.

Serve right away.


We hope you enjoy these recipes as much as we do. From all of us here at Healthy Steps, we wish you a very HAPPY THANKSGIVING!

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2017 Back on Track – with Sharon McKenzie RN


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Butternut Squash Soup

fullsizerenderButternut Squash Soup

(serves 4)

We think you will really like our latest seasonal favorite Butternut Squash. It’s a vine-ripened winter squash whose hard skin protects the vibrant orange flesh packed full of antioxidants, B-complex vitamins as well as Vitamin A and C.

It can be cooked in a variety of ways; baked or roasted, in soups or stews, mashed into faux-potatoes or used as a sweet addition to other hearty winter dishes. So grab one and get cooking.

1 small Butternut Squash

2 large carrots, peeled and cut into 1” pieces

3 Tbs olive oil

1 shallot, diced

1 clove of garlic, minced

3 cups chicken broth

dash of nutmeg

salt and pepper to taste

1/2 cup cream



Peel the flesh of the butternut squash with a peeler. Slice off the top and the bottom and discard. Carefully split the squash in half lengthwise. With a spoon, scrape out the seeds (roast in the oven for a nice garnish). Cube the butternut into 1” pieces.

Peel and cut the carrots into 1” chunks.

Fill a large pot with about 2” of water. Place the steamer basket inside and fill with the butternut and carrots, cover with a lid. Bring the water to boil and steam the contents 30-40 minutes or until tender when pierced with a fork. Discard the water and place the steamed contents into a blender (don’t blend yet).


In a small pan, over medium heat, sauté the olive oil and shallots for 5 minutes. Add the garlic and cook 1 minute. Pour the contents into the blender with the butternut/carrot mixture. Add in chicken broth and blend until smooth.

Pour the blended contents back into the large pot. Bring to a low simmer and add the salt, pepper and nutmeg. Remove from the flame and stir in the heavy cream.

Serve with a garnish of chives/thyme, Greek yogurt or roasted seeds.

Healthy Steps Servings:

3/4 cup of soup= 1 category two vegetables, 1 dairy, 1 oil

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What’s in Season – Nov/Dec


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Spaghetti Squash with Marinara Recipe


Spaghetti Squash is currently in season and we couldn’t be happier about it. This canary-yellow gourd is packed with carotenoids (antioxidants) to make for a healthy choice as it serves for your dinner or a side dish. Once cooked, by running a fork lightly through the flesh it easily separates into gorgeous pasta-like strands. It has a mild taste with a tender yet chewy bite; we’re hooked.

More on the nutrition facts of Winter Squash

Spaghetti Squash with Marinara

(serves 4)

1 large sized spaghetti squash

3 Tbs olive oil

½ red onion, chopped

2 cloves garlic, minced

1 tsp dried oregano

½ tsp dried basil

salt and pepper

1 cup cherry tomatoes, cut in half

1 (14oz) can of diced tomatoes

parmesan (garnish, optional)

parsley, chopped (garnish, optional)



Heat oven to 375°F.

Carefully split the spaghetti squash in half, lengthwise with a knife. Scoop out the seeds and discard.

Place the cut-side down in a 13”x9” baking dish. Add about 1 cup of water and cover the baking dish with aluminum foil. Bake for 35-45 minutes. The squash is done when it is tender. If it seems too crunchy for your tastes, place the squash back in the oven for 10-15 minutes.

Use a fork to pierce the flesh and scrape the pasta-like strands.


In a saucepan, over medium heat, heat the oil. Add the onion and sauté for 5 minutes. Add the garlic, oregano, basil, salt and pepper, stirring for 1 minute. Add the cherry tomatoes and sauté 5 more minutes. Add the can of diced tomatoes. Cook on a low simmer 10-15 minutes. Taste for flavor and season accordingly.

To plate the dish, top the spaghetti squash with marinara, sprinkle with parmesan cheese and chopped parsley.

Healthy Steps Servings:

1+ cup spaghetti squash = 1 category one vegetables

4 Tbs Marinara = 1 oil, ½ category one vegetables

img_9482 img_9478img_9484

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Exercise At Home Without Equipment

screen-shot-2016-10-17-at-3-51-14-pm dscn1564

Are you struggling to find time to get out of the house to visit the gym? Is it true that you don’t have any exercise equipment at home? Join Healthy Steps’ Personal Trainer Ashley as she shares practical tips for an at-home workout without the use of any equipment. We have solved all your excuses so get up and get exercising!

Watch the VIDEO HERE!

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Walk with the Doc – SEPTEMBER & OCTOBER


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