Breana White of The Postpartum Stories Podcast

Breana and Rhylie White — Photograph by Paige Driscoll

Partner Profile

Happy 2020, GRK community! We hope your year is off to a good start and you are feeling inspired by the energy that a new year always seems to bring. We have been enjoying a much needed break — relaxing, reflecting, resetting, traveling, and planning the year ahead. We are looking forward to getting back in the kitchen and sharing more delicious food — GRK favorites, as well as freshly crafted seasonal offerings. In addition to our culinary excitement, we are also thrilled to expand our vision by sharing and inspiring through the “Rooted” blog. 

This week, we had the pleasure of connecting with Breana White — podcast host, foodie, entrepreneur, wife, and mom/personal chef to her daughter, Rhylie. If you follow us on Instagram, you may have seen us mention her podcast — The Postpartum Stories Podcast (@postpartumstoriespodcast). Her podcast connects moms to share their stories of what it was like in the transition from maiden to mother, diving into the unknown of life as a mom, and what they wish they would have known. The podcast is her passion project, which has connected her to an even deeper passion — food and nutrition. 

Rhylie’s Pops — Photograph by Brittany Cole

A New Way

Breana has lived and worked in the culinary world; she completed Cabrillo’s culinary program, started her own catering and personal chef businesses, and her mobile bar — Kraft Bar (@kraft.bar). Breana’s culinary background inspired her to craft her own baby food when her daughter was ready for solid food. On her busiest days, when cooking wasn’t an option, she browsed the grocery stores, like many mothers, looking for quality food for her daughter. She was quickly appalled at the quality of baby food, even in natural food stores — shelf stable food heated to extreme temperatures, stripped of nearly all nutrition. She discovered a theme in that most baby foods are high in sugar with very little protein.

Breana’s frustration turned into a mission to create something different from anything currently on the market. She is driven to make fresh baby food that tastes delicious and is not loaded with preservatives. Currently, she is crafting a line of healthy popsicles — Rhylie’s Pops — for children AND adults. These popsicles are special because they are packed with whole foods and craveable flavor. Popsicles are a simple way to boost your little one’s nutrition in a sneaky way.

Breana is also focused on creating a baby food meal kit that will feature her all-organic nutrient-dense meals — prepped vegetables, quality-sourced bone broths and easy to follow recipes. The goal of this product is to make life easier for parents and get their kids eating healthy, fresh and whole seasonal foods. The kits will be carefully crafted with seasonal offerings and evolving recipes based on what is age-appropriate for the child. Her hope is to launch the business this spring. Stay tuned and keep up with Breana and GRK for updates! 

Rhylie’s Pops — Photograph by Brittany Cole

Connect

Breana wishes to share her knowledge with mothers who may feel discouraged when it comes to feeding their children. She aims to shift the idea of “adult food” and “kid food” by guiding new parents who feel overwhelmed by the thought of cooking healthy food for their child. She offers streamlined tips and tricks that have been successful for her and her daughter. Breana feels strongly about the importance of forming healthy eating habits for a child early on. Children's palates are constantly changing, and she believes it's possible to guide the child to healthy options that set the foundation of a palate that craves nutrient dense foods. 

Breana’s goal is to evolve her vision into how she can create a healthy baby food option — more to come on that soon. For now, follow along with Rhylie’s Paleo (@RhylieWinter), where she will be sharing baby and toddler food recipes, and baby food kits come spring. Our hope is to share her mission, and connect to the greater community.

Rhylie’s Pops — Photograph by Brittany Cole

Links

Postpartum Stories Website / Instagram / Podcast on Apple

Rhylie’s Paleo Recipes Webpage / Instagram

Kraft Bar Website / Instagram

Rhylie’s Paleo Baby Food — Photograph by Brittany Cole

Wishing you wellness, always,

Mary, Breana & the GRK Team

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

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

Magical Bone Broth

GRK Golden Bone Broth served with Sprouted Oat and Seed Bread

Have you been hearing the buzz around bone broth, and wondering whether it’s just another food trend? We dove into the scientific research for you and the truth is… (drumroll please)… the current attention on the powerful properties of bone broth is NOT A HOAX. Bone broth has been a staple in traditional cuisine for centuries — some chefs even refer to it as “liquid gold”. As such, cooks around the world have noted the stock pot, of all things, as THE most important piece of kitchen equipment. The healing powers of bone broth cannot be denied. Bone broth is packed with an abundance of nutrients that promote gut health, smooth skin, flexible joints, and a strong immune system. We are pleased to shine a spotlight on a few of the cultural and nutritional details of this hardworking broth.

Traditional diets have employed “nose-to-tail” preparation practices for centuries. In preparing bone broth, our ancestors strategically used and honored the whole animal — meat, bones, tendons and skin included. They truly lived and ate according to the adage, “Let nothing go to waste.'' Our western cultural focus on perfectly cut meats, quick food preparation and a throw-away lifestyle has resulted in a disconnection from our food sources and a decline of traditionally prepared foods. For centuries, bone broth has been a backbone to many cuisines, valued for its flavor, efficient use of the whole animal, and its potent healing properties. It’s exciting to see a resurgence of interest. Let’s look closer at a few of its most notable nutritional properties.

Collagen is found in copious amounts in bone broth. This structural protein is essential in forming connective tissues, such as cartilage, ligaments, tendons, bone and skin. It supports development, regulation and structure for all connective tissues. Your body naturally produces collagen. It is the most abundant protein found in the human body, making up around 30% of our bodies’ protein content, but as we age production slows down. You may have heard about consuming collagen for its anti-aging properties. It improves skin’s elasticity and moisture content through “water-loving” hydrophilic colloids, giving your skin that dewy glow from the inside out. There are many collagen supplements on the market, but bone broth is unique in that it supplies a low-processed source of collagen extracted directly from the bones that contain it through a technique of slow-simmering.

When the collagen released from the bones is further cooked down, it forms gelatin — an insoluble fibrous protein which has the ability to calm, feed and repair the mucosal lining of our intestines. Think of gelatin as healing the inner lining of your intestinal walls — like a facial serum, but for your insides. Doesn’t that sound soothing? This lining is crucial for sealing the gut and preventing undigested food particles from crossing through to your bloodstream and wreaking havoc. The word collagen has its roots in the Greek word “kólla,” meaning “glue,” and the suffix “-gen,” which means “producing.” Collagen literally means GLUE PRODUCING! How appropriate! It seems that collagen has long been recognized for its ability to support structure in the body.

The gut healing properties of bone broth also activate optimal immune function. As we heal the gut, we increase our immune strength. Bone broth is loaded with minerals (calcium, phosphorus, iron, magnesium and potassium) that are released from the bones during the simmering process with the help of an acid medium, such as citrus or apple cider vinegar. When our gut is functioning properly, we are better able to digest and assimilate these nutrients, leading to greater overall health and resiliency. If our gut isn’t functioning properly, it likely won’t be absorbing all the nutrients in our food, and symptoms of nutrient deficiency may appear. The gut wall houses nearly 70% of the cells that make up the immune system. This is why digestive problems can present in our bodies as allergies, autoimmune diseases, and even impact our mental health. It’s no wonder that gut health is the root to wellness!

FUN FACT: Homemade chicken soup has been prescribed as a treatment for upper respiratory infections and stomach ailments dating back to the 12th century! As we enter into cold season, arm yourself with bone broth to make a pot of chicken soup, colloquially known as “Jewish Penicillin”.

A closer look into how we prepare bone broth in the GRK kitchen:

We source all of our bones from Fogline Farm, utilizing carcasses butchered for farmers’ market sales of breasts and thighs, and from the backs of whole chickens we’ve purchased to make our pulled-chicken recipes. After prepping the bones and veggies, we roast the bones until lightly browned. We add the roasted bones to a pot of filtered water with celery, carrots, parsley, thyme, onions/leek tops, black pepper and bay leaves — vitamins galore! Then, we add a splash of apple cider vinegar, as acid added during cooking draws minerals into the broth, helps breakdown the gelatin in the bones and brightens the flavor of the broth, bringing balance to the natural richness. 

For the Golden Bone Broth, we like to add fresh ginger, garlic and turmeric to simmer with the bones overnight. For the Detoxifying Burdock and Nettle Bone Broth, we add burdock and nettle near the end, letting them simmer in mesh bags for about an hour in the stock before removing. After roughly 16 hours of simmering, we strain the broth and season to taste. All of our broths can be sipped as they are or be the start of your own magical culinary creation.

If you’re new to the magic of bone broth, we hope that you are excited to introduce a warm mug into your daily routine, in addition to using it as a base to add flavor to a delicious dish. Are you wondering when to expect bone broth on the GRK menu? Good news! We have it on rotation every few weeks, in a couple of tasty varieties — stay on the lookout, stock your fridge and/or freezer, and set yourself up for optimal health!

Wishing you wellness, always,

Mary & Brittany

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

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

The Healing Powers of Hibiscus

GRK Hibiscus Raspberry Cooler is the perfect thirst quencher on a hot summer day. (Photo by Brittany Beryl)

Nothing beats a cool and refreshing beverage on a hot afternoon. GRK has you covered this week with our Hibiscus Raspberry Cooler! Did you know that in addition to being a beautiful tropical flower, hibiscus also has potent medicinal value? We love blending hibiscus with other summer offerings (such as tart raspberries) both for their complimentary flavors and to pacify extra heat in the system brought on by these warm summer days. But hibiscus isn’t just for cooling down in the summer. There are benefits to consuming the vibrant flower petals throughout the year!

We asked Dr. Rachel Farber—a licensed acupuncturist (L.Ac), who has been serving Santa Cruz and the greater Bay Area for 20 years—to give us a little insight on the healing properties of hibiscus. 

Dr. Farber: “In addition to making a delicious and beautiful tea, hibiscus flower is touted in Chinese medicine for its gentle healing properties. It belongs in the category of "phlegm relieving" herbs that help to transform the stagnation of fluids. For that reason, it can be a perfect herb to steep as tea or add to a blend to help with a chronic cough or congestion.”

Hibiscus Raspberry Cooler with a splash of lemon. (Photo by Brittany Beryl)

Hibiscus is also used as a heart tonic. The deep red hue of this plant mimics the physical system it supports in humans: blood and the cardiovascular system. Hibiscus contains anthocyanins — the red, blue, and purple pigments of plants that act as antioxidants, supporting blood vessels, and protecting the heart from oxidative damage. This magical flower is also proven to have a positive effect on normalizing blood sugar and in maintaining a healthy insulin response. 

Whether you’re battling with seasonal allergies, fighting a cold, or looking for cardiovascular support, hibiscus is an ingredient you’ll want to keep on hand with your tea selection. Buy it in loose leaf form, and steep the petals solo or blend with other herbs. Rooibos, rose hips, and hawthorn berry when steeped alongside hibiscus petals creates a deep red pigmented heart tonic that we think you’ll love.

Thanks for taking a deep dive with us into some of the properties that make the hibiscus plant so special. Through this blog series, we hope to inspire a desire to learn more about the nutritional aspects of some of our favorite edible plants. At GRK, we are dedicated to crafting unique offerings with quality ingredients that are not only delicious, but support our bodies and their complex systems!

Our take on a Pisco Sour using GRK Hibiscus Infusion with Citrus and Ginger. (Photo by Brittany Beryl)

Make our Hibiscus Raspberry Cooler at Home

Yields approx 5 cups

¼ cup good quality loose leaf hibiscus

4.75 cup hot water

2 tbsp lime juice

0.5 lbs raspberries 

3 tbsp honey

1 tsp sea salt

Place the loose hibiscus in hot water, cover and allow to steep for at least 30 minutes. You can let it steep longer, even over night, to extract more potency. Strain out the petals and throw them on the compost pile. In a blender, blend the hibiscus infusion with honey, lime juice, salt and raspberries for about 30 seconds. It will be frothy! Strain a second time for a silky smooth mouth feel or enjoy with all the seeds and the extra fiber they bring! 

Get crafty and play with adding other fruits, skip the honey, mix with other juices (we love it with orange juice) or juice in some ginger for a spicy kick. Let us know what you come up with! We might even feature your recipe on a future menu!

Cheers to your health!

Wishing you wellness, always,

Mary

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

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

FOR MORE INFORMATION, CHECK OUT THE FOLLOWING SOURCES:

Body Into Balance: An Herbal Guide to Holistic Self-Care by Maria Noel Groves

Let’s Talk About Thyme

Photo by Britany Beryl

The fundamental drivers behind our food philosophy at Golden Roots Kitchen are flavor, quality, and intention. We strive to deliver fresh, seasonal offerings that incorporate a variety of ingredients—inspired by international cultures and cuisine. Fresh herbs and spices are integral to the creative process behind nearly every dish on our menu. Not only do herbs and spices bring abundant flavor to our food, but they also have important properties that contribute to our well being. Knowing that what you’re eating is creating well-being within you is an important step in living a holistic life. With this understanding, we are using our training, plus a little research, to delve deeper into the traditional uses, medicinal properties, and nutritional benefits of some of the most beloved herbs in the plant kingdom. 

To kick off our series on herbs, let’s talk about thyme — a prized and popular herb native to the European shores of the Mediterranean — whose name is derived from the Greek word thūmós, meaning "spirit". This versatile herb has been used for its medicinal, spiritual, and culinary benefits for thousands of years. It offers a variety of benefits from all of its plant parts — stems, leaves, and flowers.

Nutritional Value

The leaves from thyme pack a punch with an abundance of vitamins and minerals. Listed below are a variety of ways in which this herb can support the body for optimal health. It’s not hard to be awestruck reading them all — amazing to think about all these functions happening (we hope seamlessly) all the time!

Calcium — vital for strong bones and teeth, supports the nervous system, and is crucial for muscle growth and contraction 

Iron — essential for red blood cell formation, and forms an essential part of many enzymes

Manganese — supports the nervous and immune systems, and regulates blood sugar

Magnesium —essential for protein synthesis, bone formation,  nerve transmission, metabolism of carbohydrates and minerals, and helps form hard tooth enamel

Potassium —an important component of cell and body fluids that helps control heart rate and blood pressure

Selenium — a vital antioxidant, essential for pancreatic function and tissue elasticity

Vitamin-A — a catalyst for innumerable biochemical processes, an antioxidant that protects the body from harmful pollutants, stimulates gastric juices crucial for protein digestion, helps build strong bones and blood, and plays a role in RNA production

Vitamin-K —needed for blood clotting and bone formation

Vitamin-E — crucial for circulation, tissue repair, and has anti-aging properties, as it can deactivate free radicals

Vitamin-C — helps the body battle against harmful agents, assists in collagen production, tissue growth and repair, and adrenal function

Medicinal Uses

Wow — who would have guessed thyme was such a superstar? It’s no wonder it has been utilized as a healing remedy for treating respiratory infections such as bronchitis, sore throat, and dry cough. Thyme is a powerful cough suppressant, expectorant, and antispasmodic. This potent herb is rich in plant phenols, thymol, and carvacrol — active antimicrobial agents — that gently soothe and aid in healing the bronchial tract by thinning mucus and combating bacteria so it can be expelled. These antimicrobial agents also have been used to treat ailments in the mouth such as canker sores and bad breath. Fun fact: Thymol is an active ingredient in many mouthwashes!

Thyme has also been used traditionally as a digestive aid to relieve intestinal cramping, indigestion, bloating, and gas. Thymol stimulates contractions of smooth muscle tissue along the digestive tract so that food is not sitting in the stomach for an extended amount of time. The antimicrobial agents present in this herb also help support a healthy balance of beneficial gut bacteria.

Aromatherapy

For a quick mood booster, try diffusing thyme essential oil for a sense of aromatic euphoria. This oil has been found to boost neurotransmitters dopamine and serotonin — the “happy chemicals” that regulate mood, sleep, pleasure, motivation, drive, pain response, and digestion. Greeks and Romans burned this sacred herb as an incense, as it was thought to improve clarity and strength in the mind, as well as clear the air of illnesses. Consuming this herb regularly or diffusing the essential oil is thought to promote relaxation and overall well-being!

Thyme in the Kitchen

Thyme has been a staple in the culinary world for centuries — and one you can be sure to taste in many GRK offerings — used in both raw and cooked form. Beyond the traditional and medicinal uses, it has been used simply to enhance flavors in many global cuisines. Thyme has an earthy and gentle flavor — with minty, and lemony tones. This pungent herb pairs with many foods including — poultry, beef roast, lamb, dairy, eggs, and tomatoes, as well as seasoning for soups and sauces. You’ll find thyme spotlighted in many of our dishes here at GRK — like our Lemony Thyme Yogurt,  Sweet Potato and Leek Frittata, Basil and Thyme Balsamic and our Roasted Young Carrots.

As flavor fanatics, we are inspired by the many ways to incorporate these true gifts from nature into our dishes. We encourage you to get creative and experimental with herbs and spices when cooking at home. Buying a different herb or two on your next market trip will make a huge difference in improving the flavor and nutrient profile of the simplest meal. If you can, nurturing your own herb garden can become a great pleasure and tool for your health.

Tips from the Chef

Use three times more herbs than you think you’ll need. Your taste buds and your body will thank you. We learned to use heaps of herbs instead of pinches from London’s famed Yotam Ottolenghi. If you want to learn to use more herbs, all of his cookbooks are worth checking out. Plenty More and Jerusulum are great places to start. You’ll recognize the inspiration for many of our GRK staples!

Fresh herbs should be added after your meal is finished cooking. This protects the heat sensitive vitamins in them and flavor. Dry herbs, which will have lost their vitamins, but retain their valuable minerals, should be used early in cooking to help open their flavor.

Wishing you wellness, always,

Mary and Melanie

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

Melanie is the owner and head Chef of Golden Roots Kitchen and graduate of the Bauman College, Natural Chef program.

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

For more information, check out the following sources:

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

“Thymol, Thyme, and Other Plant Sources: Health and Potential Uses - Salehi - 2018 - Phytotherapy Research” Phytotherapy Research, John Wiley & Sons, Ltd, 22 May 2018.

The Hidden Magic of Leafy Green Vegetables

GRK Sprouted Peanut Lime Slaw with Red and Green Cabbage.

As we dream up dishes and think about the quality of food we want to serve here at Golden Roots Kitchen—we’re considering a variety of factors. And while taste may feel like the most important component of any dish, we like to think that we value it equally with a consideration of nutrient density and overall health impact.

Leafy green vegetables are a food that we can all benefit from adding to our plates—and at GRK you will be sure to find greens galore in many of our summer offerings. Leafy greens are a nutritional powerhouse—promoting healthy skin, normalizing blood pressure, supporting bone and muscle health, improving digestion and elimination, and so much more. On a micro level, these gems are packed with a variety of vitamins and minerals that support many of our body’s systems. They’re also packed with insoluble fiber—feeding the friendly bacteria in the gut, and promoting a healthier digestive system.

Leafy greens are extremely versatile and can be used and consumed in a number of ways, making them an easy add-on to nearly any dish. We selected a few of our GRK favorites to highlight, to show the care we take in pairing and selecting ingredients. We can assure you that cabbage slaw is not just for looks or garnish!

GRK Tuna Salad on a bed of Butter Lettuce and shredded Little Gem.

Romaine lettuce is well known, as it is a staple ingredient in a traditional Caesar Salad. This lettuce is sure to add a variety of flavor and texture to any salad—with juicy, refreshing stems, and crisp leaves. In addition to being a GRK favorite, romaine packs a punch with an array of nutrients such as vitamins A and C (powerful antioxidants that protect the body against pollutants and free radicals), vitamin K (essential for bone health and blood clotting), and folate (essential for converting carbohydrates into energy, and red and white blood cell production).

The name Little Gem suits this delectable leafy green quite perfectly—a treasure in its nature. Don’t let these “little gems” fool you, because they offer quite a lot in terms of nutritional benefit! Little Gem lettuce is a cross between romaine and butter lettuce—creating a luscious, buttery, and crisp green. Like romaine, this green is packed with vitamins A, C, K, and folate, as well as minerals phosphorus, potassium, calcium, and magnesium.

Arugula—universally known as rocket—is part of the brassicae family, and is well known for its delicate and peppery nature. In the kitchen we love using baby arugula—leaves harvested early for a more delicate and mild flavor. Eating bitter greens, such as arugula, kale, and dandelion, are a sure fire way to kickstart your digestive system. The peppery flavor of these greens activates the taste buds, while stimulating enzymes —promoting healthy digestion and absorption of nutrients. In addition to being a digestive wonder, arugula is similarly packed with vitamins A, C and K, as well as folate and calcium.

GRK Caesar Salad featuring Baby Kale.

Kale is often considered a “superstar” in the world of leafy greens. As another member of the brassicae family, it shares many of the same nutritional properties as arugula. Kale is found in a variety of shapes, sizes, and colors—from dinosaur, to curly, purple, baby, and many more. You’ll often find kale incorporated in many of our dishes here at GRK—from simple salads, to soups, and even in our frittatas.

And lastly, cabbage—another brassicae family member—is a favorite worldwide, as well as in the GRK kitchen. Cabbage is found in several varieties—red, green, savoy, napa, and bok choy to name a few—and can also be consumed in a myriad of ways. Think soups, stir fries, slaws, salads, sauerkraut, and more! Cabbage is extremely rich in vitamin C—a powerful antioxidant—which is necessary for a host of processes in the body: tissue growth and repair, adrenal gland function, formation of collagen, and wound healing. Cabbage is also a good source of potassium, magnesium, and calcium.

As true lovers of leafy greens and the bevy of benefits they provide, we will continue to work on finding creative ways of incorporating these nutritional giants into our dishes. We also find that many of our GRK main dishes and sides work well supplemented by a simple bed of fresh or sautéed greens—like our Black Bean & Buckwheat Burgers, or any of our signature frittatas. We always recommend keeping the fridge stocked, for such an occasion! :)

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.

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