In this blog post I expand on the short interview clip I did on Facebook Live and on YouTube about great options for food swaps if you are gluten- or dairy-free or if you are interested in removing those items from your diet. So many people now have issues with these commonly consumed foods but luckily the market is answering with healthy alternatives that also taste great!


GT's, the maker of GT's Kombucha have made a line of dairy-free, no sug...

Blueberry Cheesecake Bars // vegan + gluten-free 

by Allison Rasche, contributor Paula Sturm, RDN, FMN, CFSP

For our final installment of our rainbow series, we are talking about purple foods, specifically blueberries. Blueberries, even though they have the word “blue” in the word, are actually purple colored, and are a beautiful addition to a delicious vegan cheesecake. This cheesecake is soft and tart, and can fool nearly anyone into believing this is a cla...

Barbecue Jackfruit Sandwiches with Broccoli Slaw // (vegan, gluten-free option) 

by Allison Rasche contribution from Paula Sturm, RDN, FMN, CFSP

For GREEN in our rainbow series, I wanted to do something more than a basic green salad we’ve all seen and probably already know how to make. So, to spice things up a little bit, I decided to share my recipe for barbecue jackfruit sandwiches with broccoli slaw. These sandwiches are the perfect vegan substitute for a...

Summer Corn Salad // (vegan, gluten-free) 

by Allison Rasche contribution by Paula Sturm, RDN, FMN, CFSP

We are back with our next color in our rainbow series, yellow!! For yellow we are doing a special feature on the sometimes controversial, but old classic, corn. 

Corn is packed with B vitamins, including B3 and B6, as well as other cartenoids that function often as antioxidants and promote healthy gene expression. Corn is also packed with soluble and insolu...

Continuing our rainbow series, and picking up from the last post, we are moving on to orange. This week I am bringing a crisp, sweet, fresh, salad that would impress any dinner party. This dish is so simple and easy, but fantastically delicious and appears quite time-consuming and impressive. So lets get to the nutrition and the recipe! 

First, higher consumption of carrots, packed with beta-carotene, has been correlated with an increase in healthier bone ma...

written, photographed, & created by Allison Rasche 

contribution from Paula Sturm, RDN, FMN, CFSP

‘Taste the rainbow’ may be the slogan of Skittles, but apart from Skittles, it is actually pretty good nutritional advice. Packing in fruits and vegetables of many different and fun colors is a simple and easy way to make sure that your food is plentiful and various in its nutrition. So for the next five blog posts, I am going to be providing a recipe for each co...

a chunky guacamole packed with healthy kale, grapefruit, & raw sunflower seeds 

Written & Created by Allison Rasche 

Contribution from Paula Sturm, RDN, FMN, CFSP

Photographed by Madeleine Rasche

This Kale Guacamole is creamy, flavorful, new take on classic guacamole, and is packed with nutritional value, deriving from the nutrient dense kale, grapefruit, avocado, and raw sunflower seeds. 

Grapefruit is packed with vitamin C, a commonly known way to fight the co...

October 8, 2017

Melissa displays a ton of emotion, to the point where almost any situation either evokes tears, hysterical laughing, or wanting to bite someone’s head off. She thrives on relationships, maybe too much. Creatively, she conjures up ideas for days! She loves to cook and enthusiastically cooks tasty items for her friends. A lot of her life revolves around food, she’s constantly thinking about it and sometimes she feels a bit guilty and shameful because she can’...

September 5, 2017

A client comes to see me who knows she needs to start eating healthier but remains resistant to making the necessary changes. She also complains of joint pain and swelling, intolerance to certain foods but can’t stop eating them, and recently gained a few pounds. From talking with her she comes across very stressed out but won’t admit it, she holds some strong opinions and admits she “hates change”. In addition, she happens to be a big meat eater and overin...

August 20, 2017

Most people look at me sideways when I swoon over color and how good it is for you. Yes, color is GOOD for you! Color has an affect on our physiology both in our food and in our environment. 

The next several blog posts are going to highlight the why and how 7 different colors impact our biology in some pretty cool ways. 

First, let me give you a bit of background on being a Certified Food and Spirit Practitioner. Food and Spirit blends psychology, eating, an...

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