Embracing Raw Foods & Seasonal Spring Veggies

Spring is in full swing and many of us have been feeling the heartiness of winter shedding from deep within—as the lightness of spring prepares to carry us forward. Spring is a time where we intuitively steer towards lighter foods—like vibrant, crisp, and refreshing raw fruits and vegetables. This shift in energy makes spring the perfect time of year to cleanse our digestive systems!

A diet composed of both cooked and raw foods is important for optimal digestive health. Foods in their raw, whole form present ample amounts of vitamins, minerals, and enzymes essential for many functions in the body. However, some nutrients—such as water soluble vitamins and enzymes—may be deactivated when exposed to heat. Consuming foods in their raw state alongside a nutritious cooked meal is a sure way to boost digestion, as well as to cleanse and detoxify the body to prepare for the heat of the summer.

We find great joy in browsing the farmers’ markets this time of year (we love our Santa Cruz Farmers’ Markets!) for local produce galore—this is a great way to recognize what’s in season, and to connect with your food and it’s source. Now is the time to load up on vibrant leafy greens such as arugula, chard, collards, kale, dandelion, lettuce, and spinach—greens we try to feature often in our dishes, particularly during this time of year. The markets also bring us an abundance of other beautiful spring fruits and veggies like onions, snap peas, fennel, radish, asparagus, peaches, cherries, strawberries and apricot. To add some extra flavor to your springtime fare, try snipping some fresh herbs like chives, tarragon, mint, and dill—all lovely additions to a fresh seasonal salad!

At Golden Roots Kitchen, we are dedicated to crafting seasonal offerings. We highly recommend that you personalize your cooked GRK meals by adding an array of raw, seasonal fruits and veggies as accompaniments. An easy way to do this is to add a handful of leafy greens to supplement your cooked GRK dish. Or, perhaps pairing one of your favorite cooked proteins with one of our raw dishes or salads—like this week’s Zucchini Salad with Arugula, Mint, and Lemon. In a pinch, we love drizzling some greens with extra virgin olive oil, lemon juice, and topping with fresh stone fruit we picked up at the farmers’ market—think peaches or nectarines!—for a refreshing bite.

We’re certainly inspired by all of the newness that this season provides—and hope you are too! Take a Saturday or Sunday and venture to your local markets to revel in all of the beautiful produce spring has to offer, and then have some fun in the kitchen! And of course, let us know how we can help you supplement all of your continued culinary adventures :)

Wishing you wellness, always,

Dena & Mary

Dena Zlotziver, M.Ed., is a teacher, writer, and member of the kitchen staff at Golden Roots Kitchen.

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, and serves as GRK’s in-house nutrition expert.

Spring Reset: An Interview With Dr. Rachel Farber

This week, we had the pleasure of speaking with Dr. Rachel Farber—a licensed acupuncturist (L.Ac), who has been serving Santa Cruz and the greater Bay Area for 20 years. Over the years she has specialized in healing eating disorders and depression through her work, yet more recently her research has focused on autoimmune disease.

In Chinese Medicine an overall healthy diet is the foundation for full-system wellness. Rachel is a firm believer in using food as medicine—as each individual ingredient has its own unique medicinal properties. Dr. Farber also incorporates bodywork and acupuncture into her treatments, maintaining an emphasis on nutrition and herbs to support holistic health and well-being. Rachel has carefully crafted 21-day seasonal resets that help guide participants to their healthiest, most energetic selves by diving into habits and patterns that may be holding them back from fuller health and wellness. The reset gives the opportunity for individuals to listen in on the body and better understand their individual needs for a longer term shift in all aspects of self-care.

Mary, our in-house nutritionist, had the opportunity to speak with Dr. Farber about her philosophy around and approach to seasonal diet resets. We also learned a great deal about the many benefits to be had by taking the time to slow down, reconnect, and make some shifts as we move into a new season—we hope you find the conversation illuminating!

Mary: What are some of the benefits of completing a seasonal diet reset? Is this something that you recommend before each seasonal shift?

Dr. Farber: Many people who have done the reset tend to come back each time it’s offered to tighten up the loose ends. By clearing out the excess, it enables us to really listen in more deeply to what our bodies are asking for. Resetting at the beginning of each season is a great way to take a couple of weeks to give the digestive system some deep nourishment and rest.

Mary: What is your philosophy around “resetting” vs. dieting, or more restriction-oriented approaches?

Dr. Farber: A reset is focused on all aspects of self care such as: sleep, gut health, mental health, meditation, yoga, and decluttering. We want to think of integrating all of the good things that allow us to thrive before taking things out. The reset is heavily focused on supporting the gut microbiome by bringing in healthy gut flora and having a healthy diet that feeds that good bacteria. In Chinese Medicine we look at the body as an ecosystem, and we want to support the digestive system to function at its maximal energy. When the digestive system is functioning at its best, the rest of the systems will function properly. I’ve found for myself, and many of my clients, that a moderate approach that involves listening to your own needs is the best long-term approach.

Mary: Doing a larger scale reset may feel like too much of a commitment, or may feel too overwhelming to some people. What are some small steps or recommendations that you have for people hoping to integrate a few simpler shifts as we move into spring?

Dr. Farber: I like people to focus on four simple pillars to reset: eat four cups of vegetables a day, focus on hydration, breathwork, and sleep. During spring we focus on incorporating more leafy greens such as dandelion, chicory and kale.

Mary: Do you recommend any preparation before beginning a reset?

Dr. Farber: Begin by clearing out your pantry and shopping for fresh exciting foods. Start letting go of the things that no longer serve you in your home, and bring in things that will nourish you. You can also prepare by using the workbook provided through my program, and by setting an intention—asking yourself, “how do I want to feel in 3 weeks?”

Mary: What are some releases—emotional, physical, and mental—to expect for someone who has never gone through a reset?

Dr. Farber: We go through the world holding our habits as security blankets, and when we face letting go of the things that bring us comfort—or the illusion of comfort—it can feel scary. Some may find themselves feeling raw, cranky, and irritable. Fear can crop up from the comforts we've kept for a long time as we shed through layers. This typically doesn't last more than 3-5 days and often by the sixth day, people feel amazing. The reset really focuses on letting go of shame and simply acknowledging where you are on your journey.

Mary: Can you give a brief overview of what each week of the reset looks like?

Dr. Farber: The program is broken down into three phases. Week One: Reset; this covers the mechanics of what to eat and what not to eat. Week Two: Restore; we delve into the effects that sleep, caffeine, alcohol, and sugar have on the body, as well as suggestions for any challenges. Week Three: Revitalize; foundations of the Reset and Chinese Medicine.

I provide a 40 page “Thrival Guide” with research and information in Traditional Chinese Medicine theory, healing intestinal permeability, and adrenal hormone imbalances—this also includes a shopping list and recipe guide. I provide an option to be a part of a private Facebook group to connect with others participating in the cleanse. And there will be weekly interactive webinars where people can ask any questions.

Mary: For those who may be concerned with any extra time demand that goes into participating in the reset, what is your advice?

Dr. Farber: Golden Roots Kitchen sure is helpful! Setting aside some weekly time for veggie prep will also be very important and helpful, so there’s always something to grab!

If you’re interested in participating in Dr. Farber’s Spring Reset (link below), it runs from this coming May 2-22. Rachel will still be accepting participants through the first few days of the program.

25% Off Reset With Code: GOLDENRESET25

https://rachelfarber.com/reset/

Wishing you wellness, always,

Dena & Mary

Dena Zlotziver, M.Ed., is a teacher, writer, and member of the kitchen staff at Golden Roots Kitchen.

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, and serves as GRK’s in-house nutrition expert.

GRK’s Sprouted Grain & Seed Bread: The Benefits of Soaking & Sprouting

One of our most popular items at Golden Roots Kitchen is the Sprouted Grain & Seed Bread that we have on weekly rotation. From week to week you’ll find variations of this GRK favorite—ranging from last week’s sweeter Cranberry Walnut Sprouted Oat & Seed Bread, to the more savory Sprouted Oat & Seed Bread with Fresh Onion and Dill.

As with all of our dishes, the bread is gluten-free. However, you’ll find that the bread is considerably different from the majority of GF breads you’ll find on the shelves or in the freezers of your local market. We rely on a heartier base of oats, seeds, and whole grains—and avoid using flour blends entirely. In doing this, we aim to create a loaf of gluten-free bread that is not only delicious, but also remains incredibly nutrient-dense.

Soaking and sprouting our ingredients before baking is integral to the process of making our denser loaves easier to digest and more bioavailable (bioavailability = the degree to which nutrients are more readily absorbable or available to the body). Here’s a super-scientific breakdown—stick with us!—of the WHY behind our process of soaking and sprouting:

Phytic acid is a naturally occuring anti-nutrient (compounds in food that interfere with nutrient absorption) found in high concentrations in grains, nuts, seeds and legumes—all major players in several GRK dishes! Phytic acid stores phosphorus (used with calcium to help build healthy bones) in the seed until the conditions are appropriate for sprouting and growth. When phytic acid is tightly bound to phosphorous, it is not readily available for absorption. And when phytic acid is left untreated, it also binds to other minerals such as magnesium, calcium, copper, iron, and zinc—causing these to also become unavailable for absorption, which can potentially lead to mineral deficiencies. Over time, high consumption of anti-nutrients can lead to digestive discomfort because it inhibits enzymes necessary for the breaking down of proteins and complex sugars.

Soaking and/or sprouting nuts, seeds, grains and legumes in water with an acid medium such as lemon, apple cider vinegar, or whey activates enzymes and other helpful organisms to break down and neutralize phytic acid—in turn allowing nutrients to become more readily available for absorption. Sprouting grains activates the enzyme phytase, which dissolves phytic acid and releases beneficial minerals stored in the seed. Sprouting also neutralizes enzyme inhibitors in seeds that can neutralize our own digestive enzymes.

Consuming sprouted grains should be a routine feature of the diet. At Golden Roots Kitchen we use careful preparation techniques to reduce the amount of phytic acid in our foods, to allow for better absorption of nutrients, and digestive comfort for all. While we carefully craft our bread with nutrient dense-ingredients, we want to ensure our patrons are actually able to enjoy all of its nutritional benefits!

For example, last week’s bread showcased a blend of steel cut and rolled oats, psyllium husks, chia, and flax seeds. These ingredients offer a boost of both soluble and insoluble fiber—promoting good gut health, stabilized blood sugar, and a healthy immune response. Chia and flax seeds contain high amounts of Omega-3 fatty acids, which support heart and brain health. Other important nutrients found in seeds such as vitamin C, B2, B5 and B6, as well as carotene (a precursor to vitamin A), are also increased during the sprouting process.

We know some of this info can feel a little dense—pun intended!—but we hope it helps you to understand more of our process and why we put so much extra time and care into our bread at GRK. From conception to execution, we truly strive to create a bread that’s packed with nutrients, easily digestible—and most importantly—delicious!

Cranberry Walnut Sprouted Oat & Seed Bread

Wishing you wellness, always,

Dena & Mary

Dena Zlotziver, M.Ed., is a teacher, writer, and member of the kitchen staff at Golden Roots Kitchen.

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, and serves as GRK’s in-house nutrition expert.

For more information, check out the following sources:

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon

https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid/

Winter Wellness & Seasonal Self-Care

The winter months are a crucial time to focus on self-care and wellness, as we are experiencing shorter, darker, and colder days—as well as a tendency toward lowered immunity. As we move past the initial New Year’s boost and roll into the end of February—a time where spring is just at our fingertips—it is imperative to continue to practice regular self-care to maintain our health through this final push of winter.

At Golden Roots we like to think of wellness from a whole body perspective. This means that we focus on consuming nutritious and warming foods, maintaining regular physical activity, and finding personal practices that help to restore and bring joy!

Golden Roots Kitchen is dedicated to crafting seasonal offerings that support our clients’ nourishment and overall wellness. Our weekly vegetable-based soup offerings are wholesome and hearty, and are great for adding warmth to your digestive system. We also offer detoxifying bone broths, that serve as a powerhouse of nutritional support. Bones are a key dietary source of collagen, a nutrient you may want to incorporate more of into your diet, as it’s known for supporting the skin to feel more smooth and supple—something many people struggle with during the cold and dry winter months.

Incorporating warming ingredients and spices into your meals and beverages is another great way to add extra warmth and winter wellness support. Cinnamon, clove, turmeric, and cardamom are a few warming spices that activate blood flow, as well as provide additional immune support. Ginger and garlic are also strong immunity boosters, and are anti-inflammatory, antiviral, and antibacterial in nature.

For example, incorporating a warmed beverage into your daily routine, like our Anti-Inflammatory Turmeric & Ginger Lemonade, can provide a perfect wellness pick-me-up—a dose of seasonal citrus for a boost of vitamin C, anti-inflammatory and antioxidant rich turmeric, and digestive-aid ginger all pack a punch! You’ll find similar benefits in this week’s Chai Spiced Almond Milk Latte, or give our Chicken Shiitake Soup with Golden Bone Broth & Toasted Garlic a try—for an umami-packed, anti-inflammatory, and immune-boosting bowl of goodness!

Listed below are some of our recommendations for additional winter wellness boosts:

• Vitamin D

  • an essential nutrient to support strong bones and a healthy immune system; produced by the body through exposure to sunlight—which can be challenging during the darker winter months

  • incorporate foods that are naturally vitamin D rich, such as salmon, cod liver oil, fresh eggs, and mushrooms

• Immune supporting herbs

  • Echinacea - a group of herbaceous flowering plants in the daisy family; has a long history of use for activating and stimulating immune function to prevent and/or treat cold and flu symptoms

    • try this powerful herb in a warming tea form, or as a tincture on the go

  • Elder - rich in antioxidants and a delicious way to get your immune system humming; elderberries are able to block the receptor sites that viruses use to enter the cells;  elderflowers act as a natural antihistamine—helping to relieve symptoms of cold, flu, and allergies

    • try an elderberry syrup or tincture at the onset of a cold, to soothe symptoms of the common cold, flu, and/or sore throat

Beyond diet, practicing self-care in all its other forms is equally important. Finding an exercise or movement practice that feels both invigorating and restorative during the harsh winter months can help us in our endeavors to stay healthy, maintain balance, and reduce our “winter blues.” If your routine takes you outside, try to stay bundled, all while still allowing for some much-needed vitamin D sun exposure. If you’d prefer to avoid the cold altogether, try going to a yoga or Qigong class—both allow for gentle movement while helping to decrease stress and increase immune function.

More than anything, find those simple, daily practices that nurture and light you up—this could be taking a hot bath, enjoying some down time with friends and family, spending time out in nature, or even reading a good book! This is the key to sustained wellness over time—and as always, please let us know how we can continue to support you on your respective journeys.

Wishing you wellness, always,

Dena & Mary

Dena Zlotziver, M.Ed., is a teacher, writer, and member of the kitchen staff at Golden Roots Kitchen.

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, and serves as GRK’s in-house nutrition expert.

The Benefits and How-To’s of an Anti-Inflammatory Diet

The start of a new year can be a great time to create healthier habits and invest in a healthier you! If you’re feeling sluggish, experiencing headaches, or finding digestive discomfort more common, it may be your body’s way of signaling imbalance. Many of these symptoms are a defense mechanism of the immune system—signaling that the body is experiencing too much stress. Chronic stress can lead to chronic inflammation—which, in excess, can wreak havoc on the body.

Essentially everyone can benefit from implementing anti-inflammatory foods into their diet—as environmental toxins, food sensitivities, and allergies are relatively common, and can all contribute to excessive inflammation in the body.

When starting an anti-inflammatory diet, it’s best to start with foods in their whole, natural state. Eating a diet consisting largely of high quality, whole foods can yield a number of benefits: reduced fatigue, mood stabilization, increased energy and stamina, improved digestion, increased levels of good gut bacteria, and better sleep. Long term, an anti-inflammatory diet can even help to reduce the risk of chronic disease—such as heart disease, cancer, and Alzheimer’s.

Consuming anti-inflammatory foods doesn’t need to feel like a burden, nor does it need to be dull in any way! At Golden Roots Kitchen, we always keep our focus on whole foods, traditional preparations, AND bold flavors—all while aiming to reduce inflammation in your diet.

The following guidelines provide suggestions on focus foods that contain active anti-inflammatory components. We’ve also provided suggestions on foods to reduce, and how best to make replacements.

Anti-Inflammatory Focus Foods:

• Omega-3 fatty acids found in wild-caught fish, grass-fed meats, pasture-raised eggs, leafy greens, and nuts/seeds

• Antioxidant rich foods such cabbage, raw cacao, blueberries, pomegranate, goji berries, and leafy greens

• Turmeric

• Ginger

• Bromelain—an enzyme found in pineapple

• Garlic and onion

• WATER! Add lemon for a boost of vitamin C :)

Foods to Reduce:

• Omega-6 fatty acids found in red meats, corn, dairy, and soy

  • Instead, balance your intake of Omega-6 with Omega-3 (fish/fish oil, flax seed, chia seed, walnuts, etc.)

• Refined carbohydrates found in white bread, white rice, white potatoes, and white sugar

  • Replace with ancient grains such as amaranth and millet, legumes, quinoa, and buckwheat (soaked and sprouted for optimal digestion)

• Nightshades such as potatoes, eggplant, tomatoes, and peppers

• Trans fat, hydrogenated oils, refined vegetable oils like those found in fried foods, chips, margarine, and desserts

• Large quantities of refined salt

  • Replace with natural salt (e.g. pink himalayan salt) or by adding flavor-enhancing and anti-inflammatory ginger, garlic, and turmeric

• Refined sugars and artificial sweeteners

  • Replace with local honey or coconut sugar in small amounts

• Alcohol

  • Replace with adaptogenic herbs (herbs that help our bodies better adapt to stress) such as ashwagandha and holy basil (tulsi)

In all, a whole-foods diet—rich in a variety of vibrant foods—is key to reducing inflammation in the body and increasing overall health and well-being! Here at GRK, we’re committed to prioritizing your health in every way we can. Our weekly offerings can support your intake of anti-inflammatory foods, and help give you the boost your body may be desiring!

Wishing you wellness, always,

Dena, Mary, and Sierra

Dena Zlotziver, M.Ed., is a teacher, writer, and member of the kitchen staff at Golden Roots Kitchen.

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science and serves as GRK’s in-house nutrition expert.

Sierra Vargas is GRK’s Community Outreach & Creative Project Coordinator.

Brittany Cole is a photographer based in Santa Cruz, CA; you can find her work here.