The 10 Best Multivitamins

While a multivitamin can never replace the phytonutrients and trace minerals found in whole food, a good quality one will certainly help fill any gaps in your diet. Maybe one day you simply didn’t eat enough vitamin C, or the next you were lacking in magnesium. If you are eating the standard American diet you will undoubtedly be deficient in nutrients, which can over time increase your risk of acute and chronic illness.

Finding a quality product can be difficult in a market flooded with junk, so here I comprised a list of some of the better multivitamins on the market. Many of these companies have a variety of products, from prenatals to 50 plus to kids vitamins. They are free of potentially harmful additives like synthetic vitamins like folic acid, preservatives, artificial colors, titanium dioxide, artificial sweeteners, trans fats, etc.

Keep in mind everyone’s nutritional needs are different- some medical conditions make the body require less or more of certain nutrients, there may be food allergies/sensitivities, most drugs medications deplete certain nutrients, etc. So don’t hesitate to consult myself or another holistic nutritionist /herbalist for further guidance if necessary!

• Vitalerbs for adults or Kid E Mins for kids by Dr. Christopher (the only ones I’ve yet to find that only use whole herbs to get the full spectrum of synergistic nutrients in the way nature intended, instead of using nutrients that are isolated and removed from food or synthesized)
• Thorne Research multivitamins & prenatals
• Naturelo Mens and Womens Whole Food Multivitamin & prenatals
• Smartypants Gummy vitamins for adults, prenatals, and the kids version (keep in mind gummies will not contain very many minerals and may be high in sugar, so use these as a last resort)
• Nature’s Dynamics Womens Gummy
• Dr. Mercola Whole Food Multivitamin
• Megafood Womens and Mens
• Summit Nutrition Mens and Womens
• MaryRuth’s Liquid
• * EDITED TO ADD: I no longer recommend Innate Response as they now are using synthetic folic acid.

And while they did recently get bought out, I haven’t seen any quality changes as of yet in Garden of Life brand. They have good quality Womens, Mens, and Prenatal multivitamins.

You’ll find these products in the links provided, and some will be available at local nutrition stores.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

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http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

Copyright Megan Normansell 2018 All rights reserved.

8 Incredible Reasons to Eat Star Anise

Star Anise is an aromatic, liquorice- flavored spice that is widely used in Indian, Malay, Chinese, and Indonesian cuisine. As with all herbs, it is not only a culinary delight but has some powerful medicinal properties. Find it in the spice aisle of your local grocery store, preferably organic.

1. Star Anise has antibacterial, anti-viral properties and helps to fight infection. Almost all of the world’s star anise crop is used for extraction of shikimic acid, the chemical used in the synthesis of Tamiflu. Can you imagine how much safer it must be to use the unadulterated, whole food form of the medicine? This herb is indicated specifically for the flu, sinus infections and bronchial infections. Take it at the first sign of illness and each day you are ill, preferably in the tea form. See my recipe below.

2. It has compounds such as creosol and alpha-pimene that clear mucus from air passages, soothe a sore throat, and make dry, irritating coughs more productive. The Greeks used to make teas with it to help asthma and other respiratory ailments.

3. Alleviates constipation.

4. It is carminitive (relieves gas) and is good for indigestion.

5. Is helpful for PMS and menopausal symptoms, and gently encourages childbirth.

6. Supplies calcium, iron, magnesium, manganese, potassium, zinc, vitamin C, vitamin E, vitamin A, and five B vitamins.

7. The seeds from this powerfully scented herb have been used as a tea for thousands of years to help treat bad breath.

8. Star Anise contains a compound called anethol, which has been reported to increase sex drive in women.

Here we used star anise to make a flavorful immune boosting tea with a handful of Wisconsin chaga mushroom chunks, 1 cinnamon bark stick, and 1/4 cup of elderberries in a stock pot.  If you want a no fuss, ready-to-go star anise option, check out my organic Star Anise tincture. 

Explore the many culinary applications to get the benefits of this wonderful medicine provided by nature!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

*please consult your herbalist or other health care practitioner before beginning a new herbal regimen like these.

Copyright Megan Normansell 2018 All rights reserved. 

Folate vs Folic Acid: Are you being duped?

Folate, or vitamin b9, is a water-soluble nutrient that was first discovered when it was found that brewer’s yeast (a source of b vitamins) could prevent anemia. Folate is essential for brain health, energy production, formation of red blood cells, immune system, protein metabolism, and regulation of homocysteine levels. It’s a coenzyme in DNA and RNA synthesis, so it is important for healthy cell division and replication. Folate is especially important during pregnancy as a deficiency can result in neural tube defects and/or premature birth. Pre-conception nutrition is important, because low folate levels BEFORE conception increases the risk of birth defects as well.  For men, women, and children, low folate levels can cause anemia, digestive problems, fatigue, prematurely greying hair, memory problems, insomnia, paranoia, anxiety, weakness, growth impairment, and depression.

Just a “little bit” pregnant with my daughter, Eliana

Now the big debate: is there a difference between folate and folic acid? The short answer is yes. Folate is the version of b9 that occurs naturally in foods. Folic acid is a synthesized version of the vitamin that will never be found in nature. Vitamins are always best when obtained from real, whole food sources. For some, particularly for those with an MTHFR genetic defect (fairly common), folic acid can mean trouble as it can be difficult to convert the synthetic version over to the usable form of the vitamin.

Now here’s where food & supplement companies trick you:

1. Even if folate is listed on the nutrition facts, it’s not always actually folate. Manufacturers know ‘folate’ is something consumers are looking for, so they may list it as “folate (as folic acid).” If the nutrition facts list the form as ‘folate’ but you see ‘folic acid’ on the ingredients list, it is indeed synthetic folic acid. If you do not see the word ‘folic acid’ anywhere in those two spots, it should be the natural form of the vitamin.
   

   “Early Promise Prenatal” Gentle Multiple

2. A product labeled “all natural” or “organic” is not always 100% natural and not always using natural forms of the vitamins. Check your labels for ‘folic acid.’ Many “high quality” nutritional shakes, protein powders, and multivitamins tout themselves as being natural or whole food based, when the reality is they’re going the cheap route and using poor quality vitamins. Marketing, marketing, marketing.
3. Whole foods don’t need vitamin fortification, because they are whole foods. The nutrients are already in there, in the perfect balance nature intended. When you see a food fortified with folic acid, it means it’s been highly processed and is most likely not healthy at all.
   

   (real food tastes better anyways!)

Where CAN I get folate from?

1. Genuinely natural multivitamin or folate supplements. Check out my list of some of my favorite multivitamins that only use the food-derived folate instead of folic acid.
2. REAL FOOD! Really, this is always the best way. While supplements can be helpful (especially during pregnancy) they can never replace the ample vitamins, minerals, and phytonutrients that unprocessed food provides. While toxicity risk is low, it’s still near impossible to overdose on folate from foods (who accidentally eats 14 cups of broccoli??), where it’s easy to overdose with a supplement by taking just a couple too many pills. You can’t absorb one vitamin properly without all of the appropriate co-nutrients in balance, and this is where whole food always delivers. For example, the best food source of folate is lentils. Let’s look at the breakdown of the nutrient content of lentils- it’s about way more than folate! 
   

   Data from USDA National Nutrient Database for Standard Reference Release 28, via “Nutrition Data” app

The best food sources of folate per 1 cup, according to daily value (DV):

• Lentils (90% DV)
• Pinto beans (74% DV)
• Garbanzo beans (71% DV)
• Asparagus (65% DV)
• Spinach (65% DV)
• Black beans (64% DV)
• Navy beans (64% DV)
• Kidney beans (57% DV)
• Collard greens (44% DV)
• Beet root (34% DV)
• Split peas (32% DV)
• Papaya- 1 whole (29% DV)
  

  My “Fiesta Ranch” salad

If you want more in depth guidance to heal your body naturally, this is what I help people with every day! In my one-on-one personalized holistic health programs, we visit every area of your health in depth to ensure you accomplish all of your health goals permanently. My comprehensive programs give you the step-by-step nutritional changes, personal guidance, support, stress management, recipes, accountability, food sensitivity evaluations, and other tools necessary to make life-changing changes last a lifetime.

Contact me at 920-327-2221 or megan@aayushealth.com for your free consultation!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram

for more recipes and healthy living ideas!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

Mom Stress! Herbal Medicines for the Breastfeeding Mama

This is one I hear all the time- “I’m stressed… help!! But I’m nursing… what’s safe to take?”

Use of natural medicines can be tricky while breastfeeding and I’m always conservative in their use (even if some people disagree with me!). Better safe than sorry is my motto. In a field where clinical studies are not always available and everyone has a different opinion, we must sometimes rely on traditional wisdom and common sense.

The following is a compilation of some of my favorite go-to’s for calming the hearts & minds of the busy nursing mother, in the safest way that nature intended.  I tend to prefer tinctures and teas, as you will begin feeling the effects rather quickly. Each brand may vary in potency, so take as directed on the package.  ALWAYS use the whole herbs- they supply nature’s perfect balance of dozens of vitamins, minerals, and phytonutrients that make the herb safe and effective…. essentially acting as a “checks & balance” system for the plant. Side effects can begin to occur when you isolate compounds of the plant. Do keep in mind if what you’re experiencing is above and beyond normal daily stress (such as severe anxiety, depression, or other mood disorders) or you have other medical conditions to consider, I recommend making an appointment for more in depth, customized nutritional & herbal counseling.

That being said… I hope you enjoy a nice warm cup of calming goodness today!

1. Oat Straw: This one can be used as a quick and easy tincture, but also makes a lovely sweet-tasting tea. It calms anxiety, tension and stress, yet promotes energy and stamina. Good for exhaustion, and can increase libido. May also increase supply!
2. Blue Vervain: One of my favorites. Not only does it help manage stress, tension headaches, migraine, insomnia, & depression, it also promotes lactation. One client who was taking it daily nearly doubled the amount she was able to pump. Win win! Not very tasty as a tea, I prefer the tincture form.
3. Motherwort: Eases hormone-related mood fluctuations and PMS, muscle spasms, reduces blood pressure, and calms anxiety. Note- may cause photosensitivity. Not a fantastic tea- try the tincture.
4. Hops: Another production-helper! Small quantities of hops have been found to help with let-down. Can help with restlessness, anxiety, insomnia, and is mildly sedating. If you feel comfortable with it, you could drink 1/4 to 1/2 of a beer to get the benefits of the hops. Teas have a slight bitterness.
5. Valerian: A sedative that is good for insomnia, stress, anxiety, elevated blood pressure, & muscle spasms. This is my favorite for “racing mind” syndrome when you’re lying in bed trying to sleep. Some people get headaches with prolonged use, just use occasionally as needed. It tastes like dirty feet if you ask me… go the tincture route. (pictured)
6. Chaga: Studies have found this medicinal mushroom to help depression and mood balance. I’d recommend a tea form, used by boiling the dried chunks. With a bit of honey or maple syrup it has an enjoyable (non-mushroomy) flavor.
7. Passionflower: Its gentle sedating effect calms unease, anxiety, and hyperactivity. This can be used as a tea or tincture.
8. Chamomile: This delicious tea makes a great nerve tonic. Used for fretfulness, anxiety, and insomnia, and is a favorite of children. Avoid if you are allergic to ragweed.
9. Linden flower: I prefer to drink this one- with a floral, delicate flavor when made into a tea, it’s a nervine that helps with mild stress, anxiety, and tension.

 

The “Maybe Milk Reducers”

The following herbs can be great for stress, but some mothers have reported a decrease in supply. If you try them, just be mindful and discontinue if you see an undesired decrease in milk production.

1. Lavender (whole herb): Some sources say this is a galactagogue, some say it may decrease supply. As a member of the Lamiaceae (mint) family, I’d say just keep an eye on any changes. It helps to improve mood and calm stressful feelings. It’s best to use a small bunch of the dried or fresh plant in a tea.
2. Lemon Balm : Called the “gladdening herb,” it is good for nervous agitation, stress, anxiety, hormone-related mood fluctuations, and insomnia. It’s mildly sedating and calms muscles. Another one of those controversial ones- some say it increases supply, some say it decreases… just be mindful. It can be used as a yummy citrusy tea or tincture.
3. Catnip: An antispasmodic and nerve tonic to relieve stress and anxiety. Tea or tincture, and it grows wild in many areas.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

(not intended as medical advice)

Copyright Megan Normansell 2018 All rights reserved. 

Super Immune Chaga Gummies

As we are entering “chaga season,” I thought I’d share one of my family’s favorite things to do with it- super immune chaga gummies!

For those unfamiliar, chaga is a potent medicinal mushroom that grows in the northwoods of Wisconsin. With hundreds of clinical studies behind it, it’s used for strengthening the immune system, balancing autoimmune disorders, fighting cancer and tumors, cholesterol, blood pressure, eczema, inflammation, and many more.

We first make the chaga tea from the dried chunks, then add maple syrup until nice & sweet. Then follow this recipe, simply substituting the elderberry syrup for chaga. Sometimes we will do half & half. They are delicious and help to keep away the colds & flu that are circulating this time of year!

My hand-harvested Wisconsin chaga to make this recipe is available here!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically. We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

Copyright Megan Normansell 2018 All rights reserved. 

MultivitaminGate 2017

Well, another one bites the dust. I was disappointed to wake up to the news this morning- supplement company Garden of Life (a brand I regularly recommend to clients) just sold out to Nestle. Corporate takeovers generally are followed by cheaper ingredients and lower quality standards, and in addition many people prefer to support smaller, family-owned companies. I do plan on closely watching any formulation changes with this brand, but this buyout has understandably left many consumers looking for alternatives.

While a multivitamin can never replace the phytonutrients and trace minerals found in whole food, a good quality one will certainly help fill any gaps in your diet. Maybe one day you simply didn’t eat enough vitamin C, or the next you were lacking in magnesium. If you are eating the standard American diet you will undoubtedly be deficient in nutrients, which can over time increase your risk of acute and chronic illness.

Finding a quality product can be difficult in a market flooded with junk, so here I comprised a list of some of the better multivitamins on the market. Many of these companies have a variety of products, from prenatals to 50 plus to kids vitamins. They are free of potentially harmful additives like synthetic vitamins, preservatives, artificial colors, titanium dioxide, artificial sweeteners, trans fats, etc.

Keep in mind everyone’s nutritional needs are different- some medical conditions make the body require less or more of certain nutrients, there may be food allergies/sensitivities, most drugs medications deplete certain nutrients, etc. So don’t hesitate to consult myself or another holistic nutritionist /herbalist for further guidance if necessary!

• Vitalerbs or Kid E Mins by Dr. Christopher (the only one I’ve yet to find that only uses whole herbs to get the full spectrum of synergistic nutrients in the way nature intended, instead of using nutrients that are isolated and removed from food)
• Thorne Research
• Naturelo Whole Food Multivitamin
• Smartypants Gummy vitamins (keep in mind gummies will not contain very many minerals and may be high in sugar)
• Nature’s Dynamics Gummy
• Dr. Mercola Whole Food Multivitamin
• Megafood
• Summit Nutrition Organic
• MaryRuth’s
• Innate Response

You should be able to find these at most local nutrition stores, and if they are not available most can be purchased online.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2019 All rights reserved. 

 

Skip the Vitamin C Supplements

I have always taken a vitamin c supplement to help with skin, immune system, and other things, but whole food sources like rose hips really are the gold standard.  In addition to having incredible amounts of vitamin C, you’re also getting dozens of other vitamins, minerals, and healing phytochemicals that you just won’t find in an isolated vitamin C pill, some of which are actually vital for proper absorption of the C.

3/4 cup of rose hips provides:

426 mg vitamin C  (710% daily value)

17% daily value calcium

17% daily value magnesium

12% daily value potassium

51% daily value manganese

39% daily value vitamin e

(Just to name a couple)

In comparison… the same amount of raw oranges provides just 45 mg vitamin c!

So just a reminder to myself and others- pills and powders can never replace the untouched whole food nutrient sources that the earth provides us.  Food changes everything!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Copyright Megan Normansell 2017 All rights reserved. 

Creamy Wild Watercress & Nettle Soup

Wild watercress and nettles are sprouting in Wisconsin, and they are quite the culinary treat!

High in calcium, iron, vitamin c, beta-carotene, magnesium, potassium, zinc, copper, vitamin E, vitamin K, lutein, b vitamins, and many more, watercress is rich in potent antioxidants that help to fight cancer. It’s been found to help smokers or those exposed to secondhand smoke excrete the toxins found in cigarettes via urine more rapidly.

Stinging nettles are my go-to safe alternative to allergy drugs. They help hayfever and any type of allergies, supporting the immune system and anti-inflammatory response naturally, instead of just covering up symptoms like drugs. This plant has been used for prostate problems, PMS, asthma, bronchitis, sciatica, tendonitis, multiple sclerosis, gout, hives, kidney stones, sciatica, high blood pressure, & eczema. Just about one cup of this veggie will give you half the calcium you need for the day, with good amounts of magnesium, manganese, iron, b vitamins, vitamin k, beta carotene, and potassium.

Both greens are great for anemia, helping support detoxification and liver health, and for arthritis.   Note: Be careful not to touch the nettles without gloves- they bite!

Ingredients:

2 cups MSG-free vegetable broth

2 tbsp extra-virgin olive oil or organic butter

1 small onion, roughly chopped

1 bunch of watercress

1 bunch of nettles

2 medium potatoes, peeled & chopped

2 tbsp finely chopped fresh chives

¼ cup organic whole plain yogurt, extra to garnish (eliminate to make vegan)

Sprinkle of chives to garnish

Himalayan salt & black pepper to taste

 

Directions:

Bring the broth to a boil, and add the potatoes. Meanwhile in a large saucepan, heat the butter/oil over medium heat. Add the nettles, watercress, and onions. Turn heat down a bit and cook until the onions are translucent. Once your potatoes are tender, add the cooked greens mixture to the pot and boil for a couple minutes. Place in your food processor or blender and puree until smooth. Add the yogurt, then season to taste with the salt & pepper. Ladle into bowls immediately and enjoy!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

 

Copyright Megan Normansell 2019.

Ghost Pipes

Update:  I’m happy to say the author of the article mentioned here has updated her article.

I’ve seen this floating around quite a bit, and it’s created many misconceptions surrounding Monotropa Uniflora, also known as Ghost Pipes or Indian Pipes.

To respect a plant is to tell the truth, not create misconceptions. To honor it. To approach it with both evidence-based information and ancient wisdom. I urge people to respect this plant. I urge people to understand practical use.

On that note, let me debunk some of the statements in this opinion piece with information coming directly from the Wisconsin DNR and the University of Wisconsin Department of Botany.

(Note: As with any plant, distribution will vary from state to state, from country to country. This article reflects information from Wisconsin as well as most parts of the eastern United states. Check with your local DNR/University extension for information on your area.)

Per University of Wisconsin Department of Botany-

Monotropa Uniflora (Ghost pipes or Indian pipes) are NOT endangered, and are abundant in North and Central America. They are widely abundant in Wisconsin. It is not disappearing. It is not rare.

Picking the stems while leaving the roots undisturbed does NOT affect future growth. As with many plants, it is important to leave the roots so that your harvesting is sustainable. It is a traditional Native American medicinal plant, and indeed is useful to humans and has been used for many centuries as a medicine. Medicinal uses are documented, and provide benefits unlike any other plant we know of. Uses range from treating PTSD to chronic pain. As it is very potent and does not work well for individuals with certain health conditions, I would advise using it under supervision of a trained professional.

Ethics and conservation are indeed important. ALL medicinal plants deserve respect. Sustainably harvesting a widely abundant plant is no more about ego, objectification, or “plant porn” than harvesting/photographing echinacea, motherwort, St Johns wort, or any other beneficial plant.

Let me give you an example- one of my favorite medicinals, blue vervain, is rare in Wisconsin. I have only one patch I’ve found. I harvest about 25% of the patch every year, leaving the roots intact, as I have done for about 5 years. The patch has grown noticeably over the years.

In addition to that, Ghost Pipe does not photosynthesize like a typical plant. As it gets all of its sugars from fungal mycelium, the aerial parts are primarily for reproduction and not necessary to sustain the root. So as long as you leave seed to help spread some, harvesting this plant is actually more sustainable than any perennial plant that needs to photosynthesize to sustain the sugars in the taproot.

In summary, there is no science or evidence behind the claims in this article and I’d like to put that to rest. Respect the facts, respect the evidence, respect our environment and the food and medicine it provides for us, respect and pass on our ancestors wisdom and traditions.

 

Read more about this plant and its distribution here: http://plants.usda.gov/core/profile?symbol=MOUN3

Copyright Megan Normansell 2019 All rights reserved. 

Wild Ramp & Egg Bowl with Lemon Herb Sauce

Tis the season for wild ramps-  here’s an incredible recipe that can be eaten as a breakfast or dinner. Tastes like a kind of gourmet eggs benedict!

Ingredients:

• 10-15 ramps
• 2-3 eggs
• Sea salt to taste
• 4 tbsp olive oil
• 1 tbsp of fresh parsley
• About half cup of your favorite mushrooms, sliced
• 2 tbsp pine nuts
• Juice of ½ lemon
• Pinch of chili flakes or powder
• ½ cup olive oil
• Pinch of paprika

 

Directions:

Preheat oven to 375. Place the ramps, mushrooms, 4 tbsp of olive oil and a sprinkling of salt in a baking pan or cast iron pan and bake for 15 minutes or until the mushrooms are golden.

While it is cooking, bring a pot of water to a boil and poach/soft boil the eggs for about 3 minutes.

Blend the parsley, 1 tbsp pine nuts, lemon juice, ½ cup olive oil, and chili in a food processor until smooth. Season to taste with sea salt.

Place the mushroom/ramp blend in a bowl, topped with the eggs. Drizzle with the lemon herb sauce, and then the remaining 1 tbsp pine nuts. Sprinkle the egg with paprika if desired. Enjoy!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Copyright Megan Normansell 2019 All rights reserved.