Recipe Ideas

Health Tips

Heart-Healthy Raw Chocolate Tartlets chocolate tart, chocolate dessert, chocolate, chocolate mousse, heart healthy dessert *** Recipe originally posted on Edible San Diego Stress-Busting Collard Green Salmon Wraps lettuce wraps, healthy eating *** Recipe originally featured in Edible San Diego Fermented Hot Chili-Garlic Sauce Fermented Hot Chili-Garlic Sauce *** Recipe originally published in Edible San Diego Rainbow Layered Kraut Plate of rainbow color layered sauerkraut on top of salad Need to meal prep? Try Bastyr's Nutrition Department's Rainbow Layered Sauerkraut to add to any salad, sandwich, taco, or eat by itself!  
Baked "Caramel" Apples Apples and cinnomon sticks This extra easy recipe is a healthy alternative to the classic caramel apple. Although it requires a bit of imagination, this staightforward dish delivers all the time-honored flavors generall associated with the season.  Mediterranean Red Lentil Soup with Herbs Red lentil soup bowl with herbs and spoon A Mediterranean-inspired soup dish full of whole foods! 5 Sources for Protein with Less Environmental Impact Bowl of eggs and pitcher of milk Meet your protein needs without negatively impacting the environment. Natural Ways to Treat Bladder Pain Syndrome Woman holding abdomen over where pain can be felt

Natural Ways to Treat Bladder Pain Syndrome

What is Your Thyroid and What Does it do? Woman's feet on a scale.

Because it affects virtually every organ in our bodies, the thyroid gland can be linked to modest changes in body weight and energy levels.

What are complementary proteins, and how do we get them? Rice and beans in a bowl.

Pairing the right foods throughout your day can ensure you're eating a complete protein.

How the 'Microbiome' Affects Your Baby's Birth and Health A mother kisses her newborn baby.

The human "microbiome" is highly affected by practices around pregnancy, childbirth, and infancy.

Student Stress: Putting Self-Care at the Top of Your 'To-Do' List Stressed student studying in class. Students tend to know what to do to relax after a big test or stressful experience, but do you make sure to give yourself permission to relax during a stressful period?
Women's Heart Health

There are many ways to monitor and change your individual risk of heart disease.

Tips for safe neti pot use Woman using neti pot in bathroom Jamey Wallace, chief medical officer at Bastyr University, offered some ideas of what we can do to reduce our risk of contracting the bacteria when using neti pots. The Gut Brain Connection Gut microbes secrete neurotransmitters that can affect mood

Chili-Spiced Sweet Potatoes A white bowl of mashed sweet potatoes Mashed sweet potatoes are a great addition to any Thanksgiving Day spread. This easy-to-make orange and chili-spiked mixture is a refreshing twist on typically heavy potato dishes. Low in fat and high in fiber, the complex carbohydrates of sweet potatoes along with the blood-sugar stabilizing spices are a great nutritional combo, and the bright flavors will make this dish a requested tradition.
Ginger Peanut Stew Ginger Peanut Stew This rich, warming ginger, peanut stew from Bastyr nutrition student Lizzie Diehl travels and reheats well. Serve it over brown rice, and share it with a neighbor. Whole Wheat Apple Pie Whole Wheat Apple Pie Nutrition alumna Carly Kellogg, MS ('13), RDN, shares a recipe for Whole Wheat Apple Pie, found on her nutrition and whole foods cooking blog, Citrus and Salt. This recipe not only highlights tasty and thoughtful ingredients, it contains healthy ones too. Compared to most pie crusts, this recipe includes whole wheat flour which adds fiber and whole grains.The apples contain fiber and vitamin C, are loaded with antioxidants and are linked to cardiovascular health. It’s a wonderful dessert for the Holidays or any time in the fall or winter. Try it today — and don’t forget the vanilla ice cream! Spiced Red Yam Soup with Chickpea Croutons Spiced Red Yam Soup with Chickpea Croutons This spiced red yam soup with chickpea croutons recipe will nourish your body, mind and soul, says nutrition alumna Selva Wohlgemuth, MS ('14), RDN, in her blog, Poppies and Papayas. It is rich in antioxidants (especially vitamin A), vitamins (especially B6), minerals (especially zinc and magnesium), fiber and plant-based protein. It can easily be made vegan or vegetarian by swapping out the bone broth for a vegetable broth. Selva recommends serving this delicious soup with a side salad or a piece of whole grain toast topped with avocado, sea salt and sprouts.  Gingered Lentil Sandwich Spread Gingered Lentil Sandwich Spread Smear this gingered lentil sandwhich spread on whole-wheat bread and greens for a protein-rich lunch, enlivened by anti-inflammatory ginger. Or try it as a hummus appetizer served with cut-up veggies, pita traingles and other dippers.
Asparagus Spinach Soup with Parmesan Asparagus Spinach Soup with Parmesan This gorgeous asparagus spinach green soup witj parmesan from Bastyr nutrition student Lizzie Diehl is smooth and simple, which lets the subtle flavors of asparagus shine. It's also full of nutrients, with asparagus touting vitamin A, folate and a lengthy list of minerals. Asparagus is also a rich source of phytochemicals, including the antioxidants rutin and glutathione.  Gluten-Free Chocolate Chip Cookies Gluten-Free Chocolate Chip Cookies The special flavor of these gluten free choclate chip cookies comes from the flour blend of 1 part sweet potato flour, ½ part sorghum flour and ½ part tapioca flour. The cookie works great with either butter or coconut oil and you can choose your preferred sweetener as well. Chill the dough first to allow time for the cookie to form its structure in the oven before the butter or coconut oil melts. This can help counteract over-spreading Breakfast Kitchari Breakfast Kitchari Start your day with balance and peace with breakfast Kitchari, a traditional South Asian dish with warming, detoxifying spices. This recipe by nutrition student Kelsey Perusse was shared with the audience at her talk in April 2016 with fellow student Mirit Markowitz on "Hormone Balancing with Food," and is in the book Stories and Recipes: An Ode to Bastyr University from the Student Nutrition Assocation.  Black Bean Brownies Brownies on a plate. You read that correctly — these rich, chocolately brownies have fantastic flavor, unexpected ingredients and are easy to make. The cameo appearance of black beans add a boost of protein and fiber.
Green Tea Frozen Yogurt Breakfast Cups Green Tea Frozen Yogurt Breakfast Cups Ginger Hultin, MS ('11), RDN, a nutrition supervisor at Bastyr Center for Natural Health, recommends these frozen cups of deliciousness for breakfast or any time of day on her blog, ChampagneNutrition.com. "A frozen on-the-go treat, it’s not a muffin, it’s not a smoothie, it’s not a cup of yogurt but it does travel well," she writes. "High protein, low sugar, packed with antioxidants and a little punch of caffeine, these little breakfast green tea frozen yogurt breakfast cups are perfect before a morning workout or on your commute." Grilled Pineapple Salad with Jalapeños and Sweet Onion Grilled Pineapple Salad with Jalapeños and Sweet Onion Leave room on the grill for fruits and veggies! This scalable whole grain , grilled pineapple salad with jalapenos and sweet onion by Bastyr nutrition student Lizzie Diehl goes well with grilled meats, and may even steal the show. Cannellini Caprese Cannellini Caprese Creamy, nutty cannellini beans and bold caprese flavors complement each other in this refreshing and filling salad. Full of micronutrients, beans are also a great source of folate, fiber and protein.  Watermelon Cucumber Salad Watermelon Cucumber Salad This salad is simple, juicy, and thirst-quenching, making it a must-serve dish on hot summer days. Bastyr University nutrition student Lizzie Diehl recommends serving her Watermelon Cucumber Salad at room temperature to let the flavors speak. 
Spring Pea and Mint Soup Spring Pea and Mint Soup With fresh peas in season in both summer and fall, you'll have plenty of opportunities to make this English pea soup. Adapted from a recipe by local chef Diana Dillard, this recipe was served as the "Warm Amuse" at the 2016 final dinner by students graduating from the Bachelor of Science in Nutrition and Culinary Arts program. Read more about the annual event in the article Culinary Prowess on Display at Final Dinner, including links to some of the other recipes. Cheesy Polenta Bites with a Trio of Aiolis Cheesy Polenta Bites on plate The expert-level recipe for Cheesy Polenta Bites Served with a Trio of Aiolis was among the 10 courses served at the 2016 final dinner presented by students graduating from the Bachelor of Science in Nutrition and Culinary Arts program. Read more about the annual event in the article Culinary Prowess on Display at Final Dinner, including links to some of the other recipes.