Ingredients:

• 16 ounces coconut or grass-fed dairy yogurt, full fat and unsweetened
• 2 scoops collagen powder
• ½ teaspoon ground cinnamon
• ⅓ cup raw pecans, roughly chopped
• 1 tablespoon flax seeds
• 2 tablespoons raw pumpkin seeds
• 2 tablespoons goji berries
• 2 tablespoons cacao nibs
• ¼ cup coconut flakes, lightly toasted

Directions:

1. Line a baking sheet with parchment paper.

2. In a bowl, whisk together the coconut yogurt, collagen, and cinnamon.

3. Spread the coconut yogurt out evenly on the parchment paper, making it about ¼ to ½-inch thick.

4. Top with the remaining ingredients and gently press using your hands or a spatula to set everything in the yogurt.

5. Freeze for 25 minutes or until firm. When ready to serve, remove from the freezer and peel the parchment paper from yogurt. Break or cut into small pieces. Store in the freezer in an airtight container for up to 1 month.

For more of Dr. Hyman's recipes click here.

Sticky Cauliflower Rice

• 5 cups cauliflower rice (use ready-made or see step 1)
• 1 tablespoon coconut oil
• ⅓ teaspoon Himalayan salt
• 2 tablespoons coconut vinegar
• ½ cup coconut milk

Tahini Miso Sauce

• ⅓ cup tahini
• 1 large garlic clove, peeled and finely grated
• 1 teaspoon wasabi paste (optional)
• 1 teaspoon fermented miso paste
• 1 tablespoon coconut vinegar
• 1 tablespoon coconut aminos
• ¼ cup cold filtered water

Add-ins

• 6 organic raw nori seaweed sheets
• 1 large cucumber, julienned
• 8 ounces wild-caught pre-cooked salmon, skinless and broken into pieces (option to use smoked or canned salmon instead)
• 1 cup purple cabbage, thinly sliced
• ⅓ cup scallions, white and green part, thinly sliced

Directions:

1. If you’re making cauliflower rice at home: Chop the cauliflower into one-inch chunks, including the core. Transfer a third at a time to a food processor and pulse until the cauliflower has a rice texture.

2. Heat the coconut oil in a large sauté pan over high heat....

In Michael Pollan’s great little book, Food Rules, he lays out a diet paradigm that any Functional Medicine practitioner or wellness coach would heartily endorse…

Eat food. 
Mostly plants.
Not too much.

With these six words, he encapsulates so much of what we know about the benefits of eating a healthy diet. Today we want to focus on the middle two words, “mostly plants”, and share some incredible insights on the topic by our dear friend and colleague Dr. Mark Hyman.

“We all know that veggies are good for us, and most of us know we ought to eat more of them than we do. Vegetables are the ultimate low-calorie, high-nutrient foods. They are filled with antioxidants, minerals, and vitamins that we need to optimize our health. Moreover, they provide a myriad of health benefits like:

• Improving gut health. Veggies are a great source of dietary fiber, which helps food pass through your gut easier and may also improve the body’s ability to absorb vitamins and minerals.
• Lowering blood pres...

Ingredients

▪ 2¼ cups full-fat coconut milk

▪ 2½ teaspoons unflavored gelatin powder

▪ ½ cup maple syrup

▪ zest of 1 lemon

▪ ½ teaspoon ground cardamom

▪ 1 teaspoon alcohol-free, gluten-free pure vanilla extract

▪ 1/8 teaspoon sea salt

▪ ½ cup fresh or frozen raspberries

Directions

Step 1: Place ¼ cup of the coconut milk in a medium heatproof bowl. Sprinkle the gelatin over it and set it aside to bloom for 5 minutes.

Step 2: Heat the remaining 2 cups coconut milk with the maple syrup, lemon zest, cardamom, vanilla, and sea salt in a saucepan over medium-high heat for five minutes. Whisk the softened gelatin into the saucepan and continue whisking until all of it is dissolved.

Step 3: Allow the mixture to chill for 15 to 20 minutes. Place 3 to 4 raspberries in each ice pop mold, then fill with the liquid. Place the pops in the freezer to set for a minimum of 4 hours.

Ingredients:

Salad

• 3 small golden beets
• 3 small red beets
• 1 fennel bulb, thinly sliced
• ⅓ cup sugar snap peas, strings removed and thinly sliced
• 2 Persian cucumbers, diced into bite-sized chunks
• 2 spring onions, green and white part, thinly sliced
• ⅓ cup fresh mint leaves
• ⅓ cup fresh dill sprigs
• 3 ounces baby arugula
• 3 ounces gem lettuce, or any other preferred lettuce
• 4 ounces sheep’s milk feta cheese, crumbled

“Breadcrumbs”

• 1 tablespoon avocado oil or ghee
• 2 large garlic cloves, peeled and microplaned
• 2 tablespoons almond flour
• 1 tablespoon flax meal
• ½ teaspoon onion powder
• ½ teaspoon Himalayan salt
• 2 tablespoons lemon zest

Dressing

• 1 garlic clove, peeled and microplaned
• 1 tablespoon Dijon mustard
• ¼ teaspoon Himalayan salt
• ¼ teaspoon freshly ground black pepper
• 3 tablespoons lemon juice
• ¼ cup extra virgin olive oil

Method

1. Bring a pot of water to a boil and cook the beets until tender when pricked with a fork, about 15 minutes. Drain the beets...

Ingredients:

• 2 tablespoons avocado oil + 1 teaspoon, divided
• 1 tablespoon ground flaxseed
• 6 large carrots
• 3 tablespoons Everything but the Bagel Sesame Seasoning
• 1 bulb of garlic
• 1 tablespoon coconut milk
• Juice of 1 lemon
• 1 avocado
• ¼ teaspoon sea salt

Instructions:

1. Preheat the oven to 425°F. Combine 2 tablespoons of avocado oil and ground flaxseed in a small bowl, stir well, and set aside for at least 5 minutes.
2. Wash carrots and dry really well. Cut carrots into even-sized sticks, then add to a bowl with the flaxseed and avocado oil mixture and toss to coat. Add the Everything Seasoning and again toss until well coated.
3. Cut the top off the bulb of garlic and drizzle with remaining 1 teaspoon of avocado oil, rubbing it all over and inside. Cover with parchment paper then completely wrap with tin foil.
4. Spread carrot fries evenly on a baking sheet, so that they’re not touching. Place wrapped bulb of garlic on the side of the pan and bake for 12 minutes. Turn each ca
...

Ingredients:

Sauce:

¾ cup raw cashews
¾ cup hot filtered water
1 ¼ cups canned full-fat coconut milk (about three-quarters of a 14-ounce can. Combine well before measuring).
1 (1/2- 1-inch) piece fresh ginger, peeled and cut into ¼-inch rounds
1 small clove garlic
1 ½-2 tablespoons curry powder (or more, to taste)
Red pepper flakes (optional)
1 teaspoon salt

For the shrimp:

1 teaspoon avocado oil
1 ½ pounds medium shrimp, peeled and deveined
¼ teaspoon salt
2 medium carrots (about 1 cup), cut into matchsticks or coarsely shredded
½ red bell pepper, cored, seeded and diced
2 cups shredded cabbage
¾ to 1 pound snow peas or snap peas (30-40 pods)
2 ½ cups prepared coconut curry sauce
½ cup chopped fresh cilantro
Curry powder, to taste
3 cups (packed) spinach, chopped

Directions

Step 1

To make the coconut curry sauce, place all the ingredients for the sauce in a high-speed blender. Blend until smooth. You can also use an immersion blender and a large mason jar or deep bowl. With an immersion blender...

Serves 4

Ingredients

• 2 tablespoons coconut oil
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 3 ripe tomatoes, finely chopped
• 1 medium head cauliflower, stemmed and cut into bite-size florets
• 1 jalapeno, stemmed, seeded, chopped
• 1 cup chopped kale
• 2 teaspoons ginger paste
• 1 tablespoon cumin powder
• 1 tablespoon coriander powder
• 1 teaspoon turmeric powder
• 1 can full-fat, unsweetened coconut milk
• 1 teaspoon sea salt
• 2 tablespoons chopped cilantro

Directions

1. In a medium stock pot, heat the coconut oil for 30 seconds on medium heat.

2. Add the cumin seeds and stir until they start to sputter. Then add the onions and cook for another minute, and then, add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.

3. Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.

4. Ladle the soup into 4 serving bowls and enjoy! Leftover stew can be stored ...

Serves 1

Ingredients

2 scoops collagen powder (about 2 tablespoons)
½ cup mango chunks, fresh or frozen
1 inch fresh spicy red chili or 1/2 teaspoon chili powder
1 tablespoon lime juice
1 tablespoon hemp seeds
1 tablespoon goji berries
½ cup coconut water
½ cup non-dairy milk
8 ice cubes

Preparation
1. Combine all ingredients in a high speed blender, blend for 20 seconds, and serve

We thought it would be encouraging to check-in with one of our RISE Expert Faculty, Dr. Mark Hyman and glean a few of his favorite ways to strengthen and fortify our health for the journey ahead.

 “We have to protect ourselves, our families, and communities. Above all, we have to stay healthy. Here are a few things I've been focusing on over the last few weeks to support my immunity:

1. A whole-foods, nutrient-dense diet.

Our immune system relies on nutrient-dense whole foods to function well. Vegetables are the foundation of a nourishing diet, and they provide so many immune-supporting nutrients like vitamin C (red bell peppers, broccoli, and spinach) and carotenoids (carrots, sweet potatoes, and kale). Aim for two servings of fruits and eight or more servings of vegetables a day! (A serving is half a cup.)

Berries, pasture-raised meats, and nuts and seeds are also nutritional powerhouses that will hold up great in the freezer, so you can stay stocked without going out.
 
2. Cut o...