1 bunch of dried organic kelp, torn into smaller pieces
1 pound of wild-caught Gulf shrimp, peeled, deveined and well rinsed in filtered water
6 cups of filtered water
2 tablespoons organic red miso, placed in a medium-sized bowl
1/2 cup button mushrooms, sliced thin
1 bunch scallions, sliced into thin rounds

In a large stockpot or Dutch oven, bring 6 cups of water to a roiling boil.

Using a stainless steel ladle, scoop up a generous ladle of the boiling water and add to the bowl with the miso; whisk together well.

Add the kelp to the boiling water in the stockpot or Dutch oven.

Allow the water to come to a boil again, then turn heat to low. Cover stockpot or Dutch oven and simmer about 5 minutes.

Raise heat to high and when the water comes to a boil, add the shrimp to the stockpot. Reduce heat to low, cover, and cook shrimp about 2 minutes.

Add miso mixture to the pot and stir until well combined. Add sliced mushrooms and a handful of scallion rounds. Cover pot and simmer mixture apx. 5 minutes. Turn off heat.

Ladle soup into individual bowls. Garnish with scallions.

Serve warm.

Enjoy!

2 heads organic romaine hearts, roughly chopped, washed then spun dry
Half head of organic radicchio, ends discarded, roughly chopped, washed
1/2 to 1 cup cooked organic sweet peas (from a package of frozen organic sweet peas)
3-4 tablespoons toasted pumpkin seeds (See recipe below)
1 avocado, peeled and sliced

To poach chicken breasts:
In a 3-quart saucepan, bring 16 oz of filtered water to a boil. Add chicken breasts. When water comes to a boil again, use tongs to flip chicken breasts to other side and turn heat to low. Cover saucepan. Cook over low heat approximately 8 to 10 minutes, depending on thickness of the breasts, or until there is no visible pink when you slice through the chicken breast. Pay attention to the time: chicken breast tends to cook through quickly.

Using tongs, transfer chicken breasts to cutting board. Slice cooked chicken breasts—there should be no visible pink in the meat—and set aside.

To toast pumpkin seeds:
Preheat oven to 350°F. Line a heavyweight baking sheet with parchment paper. Spread pumpkin seeds evenly on baking sheet. Place baking sheet on center rack. Toast seeds approximately 10 minutes, or until golden brown. Transfer to a ramekin or small bowl and let cool.

For the vinaigrette:
1 large shallot, minced (I use a mini food processor)
2 to 4 garlic cloves (depending on how garlicky you like your vinaigrette), minced
1 teaspoon no-sugar Dijon mustard
6 tablespoons raw apple cider vinegar
7 tablespoons extra-virgin olive oil

Place minced shallot, minced garlic, Dijon mustard, raw apple cider vinegar and olive oil in a Pyrex glass measuring cup. Whisk ingredients together well.
 
To compose the “Chicken Salad”:

Place romaine, radicchio, sweet peas and pumpkin seeds in a large salad bowl. Layer slices of poached chicken breast and avocado on top. Drizzle vinaigrette over greens and toss.

You can also serve the poached chicken on the side—separate from the salad—and top with homemade aioli, a Provencal-style “mayonnaise”.

Enjoy!

What are electrolytes?

 
Electrolytes are essential minerals that have an electric charge. They come from the foods we eat and fluids we drink (1). Electrolytes are in the extracellular and intracellular fluid of the human body, like blood, urine, sweat and tissues (2).

These electrolytes (essential minerals) include sodium, chloride, potassium, magnesium, calcium, phosphate and bicarbonate.

Electrolytes are vital for proper nerve and muscle function, maintaining your blood’s pH and for keeping you hydrated.

You lose electrolytes any time you lose fluid; for example, through sweat, urine, vomiting and diarrhea.

Electrolytes play an important role in (3):

• • Hydration. Regulating the fluid levels in your blood plasma and your body.
  • Maintaining acid-base balance of blood. The normal pH range of blood is slightly alkaline, between 7.35 to 7.45.
  • Regulating overall brain, muscle and nerve function.
  • Enabling muscle contraction and movement, including your heartbeat.
  • Transmitting nerve signals from heart, muscle, and nerve cells to other cells.
  • Helping with blood clotting.
  • Building new tissue.

Understanding Electrolyte Balance and Hydration

 With electrolytes, you want to maintain a Goldilocks balance…not too much, not too little…just right.

Electrolyte imbalance symptoms can range from minor to severe and, sometimes, fatal: dizziness, fatigue, nausea, fluid retention, muscle weakness, muscle spasms or twitching, muscle cramps, numbness, elevated blood pressure, headaches, and anxiety (4).

On the severe end of the electrolyte imbalance spectrum, call 911 if you experience symptoms such as chest pain, mental confusion, rapid or irregular heartbeat, seizures or severe muscle weakness (5).
 

What causes an electrolyte imbalance?

• • Excessive sweating, especially during warm weather months, after vigorous, intense and/or prolonged exercise or exertion because essential minerals are lost when you sweat.
  • Vomiting or diarrhea (as can happen with food poisoning or illness).
  • Having certain heart, kidney or liver disorders.
  • Regularly consuming foods that contain little or no nutrients. These include high-sugar foods, refined carbs, packaged / processed foods, take out / restaurant / fast food and convenience foods (e.g., heat and serve meals, frozen dinners, etc.).
  • Taking certain medications, including antibiotics, diuretics, corticosteroids, birth control pills, blood pressure medications, chemotherapy drugs, diuretics and laxatives, all of which can disrupt electrolyte imbalance (6, 7).

Other potential causes of electrolyte imbalances include:

• • Diabetes (8).
  • Thyroid disease, like Hashimoto’s.
  • Adrenal issues, such as adrenal fatigue / adrenal exhaustion (9).
  • Chronic alcohol use, alcoholism and/or alcohol abuse (10, 11)
    *Note: Alcoholism typically results in malnutrition and multiple nutritional deficiencies because of low appetite and/or poor food choices. However, even alcoholics who eat three nutritious meals a day will have an electrolyte imbalance (12).
  • Cancers, such as lung or gastrointestinal (13).
  • Heart issues.
    These include tachycardia (fast heart rate), bradycardia (abnormally slow heart rate), atrial fibrillation, which can present as irregular heartbeat/pulse, fluttering/racing heart and can create blood clots in the heart that lead to stroke (14, 15,16).
  • Kidney problems (17).
  • Eating disorders, such as anorexia and bulimia (18, 19).
    *Note:  Both eating disorders, which typically involve vomiting, lead to malnutrition, resulting in an electrolyte imbalance.

Ways to Prevent an Electrolyte Imbalance

1.  Optimize hydration. Drinking enough water is key to maintaining good health. As a general guideline, drink approximately half your body weight in ounces. (If you are overweight or obese, aim to drink half your ideal body weight in ounces).

From this baseline, you may need to drink more water if: the weather is hot and humid; you’ve been exercising intensely for an hour or more; you are taking multiple medications; and/or if you are consuming caffeinated beverages (coffee, tea, soda) or alcohol, all of which have a diuretic effect.

As a side note…  Although it is uncommon, it is possible to drink too much water. Those at potentially higher risk for water intoxication are endurance athletes or those in military training who may drink too much water in a short period of time after intense physical exertion.

Drinking too much water (too fast) dilutes electrolytes, especially sodium. Sodium is an important electrolyte in maintaining fluid balance and hyponatremia results when sodium levels fall too low. Too much fluid gets into cells and can cause the brain to swell. Headaches, nausea and vomiting are typical first symptoms of excess water consumption. Severe water intoxication can cause serious symptoms, including double vision, difficulties breathing, confusion and increased blood pressure. A study published in the Annals of Pediatric Endocrinology and Metabolism found that water intoxication can occur when a person drinks 3-4 liters of water in a short period of time (20). Overconsumption of water can easily be sidestepped by spacing water intake throughout the day. So, don’t guzzle down a gallon (4.5 liters) of water in, say, an hour or two! Instead, space your water intake over 8 to 12 hours.

2.  Mineralize!  One of the best ways to prevent an electrolyte imbalance is to eat whole, unprocessed foods rich in trace minerals. The typical American diet is, unfortunately, lacking in minerals. Mineral-rich foods include (21):

• • Leafy greens.  Excellent sources of calcium, magnesium and potassium.  Lettuces, Swiss chard, kale, spinach, arugula, dandelion greens, mustard greens, collard greens, broccoli, broccoli rabe.
  • Unprocessed salt, broths, and foods with naturally occurring salt.  Excellent sources of unprocessed sodium.  Celtic sea salt, pink Himalayan sea salt, bone broth, tomato juice, pickles, olives, meats and poultry.
  • Unprocessed salt and salty foods:  Good sources of calcium, magnesium and trace minerals. Also, an excellent source of chloride.  Sea salt, olives, celery.
  • Fish and shellfish.  Fair sources of magnesium, calcium and/or phosphorus.  Salmon, sardines (bone-in), mackerel, haddock, shrimp, mussels.
  • Nuts and seeds.  Good sources of magnesium and/or calcium.  Pumpkin seeds, flax seed, chia seeds, sunflower seeds, almonds, walnuts.
  • Beans and lentils.  Good sources of potassium, magnesium and phosphorus.  Kidney beans, adzuki beans, lima beans, white beans.
  • Starch Carbs.  Good sources of sodium, potassium, phosphorus, calcium, magnesium.  Sweet potato, potato, winter squashes.
  • Fruits.  Good sources of potassium:  Avocado, figs, prunes, apricots, watermelon, banana.  Excellent source of magnesium: Dark chocolate (at least 70%), raw cacao.  Fair source of calcium, magnesium, phosphorus and potassium:  Coconut as a whole fruit and as coconut water.

3.  Use salt….but the right kind. Table salt, like Morton salt, is refined; stripped of minerals; fortified with iodine; contains synthetic chemicals, including aluminate, fluoride and anti-caking agents); and bleached to achieve its “white” color (22). Table salt is apx. 97.5% sodium chloride and 2.5% chemicals–used to help the salt “pour” more easily (23). Processed table salt provide little nutritive value and can easily jack up your blood pressure.On the other hand, natural, unprocessed salts, such as Celtic sea salt (my personal favorite), pink Himalayan sea salt and Redmond’s sea salt provide over 80 different minerals in trace amounts. We actually need sodium derived from natural salt sources to help regulate fluid balance and to prevent electrolyte imbalance (24).

4.  Discuss potential medication side effects with your doctor. Certain medications can create an electrolyte imbalance, including chemotherapy drugs, diuretics, antibiotics and corticosteroids (25, 26).
 

What About “Sports” Drinks Promoting “Electrolyte Balance”?

Athletes who train intensely, for long duration (an hour or more) and/or in the heat, will lose a lot of fluid (through sweat) and need to replenish electrolytes.

Although commercial sports drinks market themselves as the antidote for replacing electrolytes lost through sweat, they are typically loaded with added sugars (e.g., high fructose corn syrup), carbs and artificial food colorings that can trigger allergic reactions and are linked with increased risk of hyperactivity in children (27).  Most sports drinks do not contain enough electrolytes to really help replenish electrolytes lost through long duration exercise or exertion.

Those who lead a mostly sedentary lifestyle with little to no daily movement or who engage in light to moderate exercise will gain zero benefit from drinking commercial “sports” drinks.

Although brands like Gatorade and Powerade also offer “Zero Sugar” options, these contain artificial sweeteners, like acesulfame potassium and/or sucralose (Splenda) in addition to artificial food colorings that produce their distinct neon colors (not found in nature!).  In a 2022 study of 102,865 French adults, ages 18 and older, researchers found that the consumption of artificial sweeteners (e.g., aspartame and acesulfame potassium, a.k.a. acesulfame K) was associated with increased overall cancer risk—compared to those who did not use them (28).

 
How to Hydrate to Support Electrolyte Balance

 
If you plan to spend—or have spent—several hours at the beach, in the water, or outdoors on a hot day, you may want to sip on a DIY electrolyte cocktail (click on link for recipe).  If you’re on the go, it may be easier to carry electrolyte packets that you can mix and stir. These no-sugar, flavored electrolyte packets offer broad spectrum electrolyte support. My favorite, however, is this raw, unflavored electrolyte drink mix—just electrolytes, no other “stuff”. Flavored packets are available, but the amount of electrolytes in each is the same across the board.

One of my favorite ways to support electrolyte balance is to sip on mineral water, a.k.a., sparkling water. Do not confuse mineral water with tonic water, which contains sugar and preservatives, or seltzer water (which is made by carbonating plain water with carbon dioxide)!  My personal favorite brands of mineral water are Pellegrino and Mountain Valley.

Mineral waters contain varying amounts of calcium, magnesium sodium and/or potassium. And the bioavailability of these minerals when drinking mineral water is good (29).  Ideally, buy mineral water in glass bottles as plastic bottles are a source of microplastics and BPA (bisphenol-A), an industrial chemical used in plastics and an endocrine disruptor. Avoid “flavored” sparkling water, which can include artificial sweeteners.

It’s easy enough to flavor mineral water yourself with a fresh squeeze of lemon, lime, fresh herbs or fruit of choice. Personally, I love to add a knob of fresh ginger root (peel it, crush with flat blade of chef’s knife) to a wine glass and pour cold mineral water over it…SO refreshing!

Coconut water is a source of electrolytes. But, again, read the label. Personally, I am not a fan. Store-bought brands of coconut water can vary in the amount sugar (natural or added; can range from 13 to 20 grams sugar); carbohydrates (can range from 11 to 23 grams); and, the amount of electrolytes they contain. Pay attention to whether you are buying 100% coconut water OR coconut water concentrate (think orange juice concentrate in a can) OR “coconut-flavored” water (For example, Bai coconut-flavored water contains caffeine and only potassium).

Homemade green smoothies—packed with mineral rich leafy greens and a minimum of fruit—are another way to hydrate your body with electrolytes. These are some of my favorites:  Creamy Broccoli-Strawberry Smoothie, Banana-Cacao Green Smoothie, Detox Marathon Smoothie, Summer Cleanser Smoothie and Detox Spinach Pear Smoothie.

Happily, there are many ways—starting with your food and water choices—to keep your electrolytes in check!

Sources:

1, 2 Journal of Intravenous Nursing. 1994 Sep-Oct;17(5):240-7
3, 6  Roswell Park Comprehensive Cancer Center. Electrolytes.
4, 7  Healthline. How to Prevent an Electrolyte Imbalance.
⁵  Best Practice and Research. Clinical Endocrinology and Metabolism. 2003 Dec;17(4):623-51.
8 World Journal of Clinical Cases. V2(100; 2014 Oct 16.
9 Metabolic Healing. Electrolytes and the Adrenals/
10, 12  The New England Journal of Medicine. 2017; 377:1368-1377
11  Medical News Bulletin. Electrolyte Imbalance in Alcoholics.
13  World Journal of Emergency Medicine. 2013; 4(2): 113-116.
14  American Heart Association.
15  Cedars Sinai.
16  British Heart Foundation.
17  National Kidney Foundation.
18  Annals of Clinical Biochemistry. 2012 Mar;49(Pt 2):132-43.
19  American Family Physician. 2004; 69(6): 1530-1532.
20  Annals of Pediatric Endocrinology & Metabolism. 2013;18(2): 95-98.
21 Healthsomeness.com.
22 Global Healing. The Health Dangers of Table Salt. Jan 24, 2017.
23 Dr. Jockers. Top 10 Health Benefits of Pink Salt.
24 Dr. Jockers. Electrolyte Imbalance. Symptoms and How to Correct.
25 Chemocare. Electrolyte Imbalance
26 Annals of Pharmacotherapy. Drug-Induced Electrolyte Disorders. March 1, 1983.
27  Center for Science in the Public Interest. Artificial colorings
28  PLOS Medicine. Debras C, Chazelas E, Srour B, Druesne-Pecollo N, Esseddik Y, et al. (2022) Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLOS Medicine 19(3): e1003950.
29 Marktl W. Gesundheitliche Bedeutung natürlicher Mineralwässer [Health-related effects of natural mineral waters]. Wien Klin Wochenschr. 2009;121(17-18):544-50.

Radicchio has a distinct bitter flavor. You can eat it raw, but I prefer it cooked, preferably braised with garlic and chicken broth.
Radicchio is an excellent source of Vitamin K, important for blood clotting, heart health and bone health. It is a good source of folate; contains a fair amount of Vitamins B, C and E; and, contains a variety of minerals, including copper, potassium and zinc.  Anthocyanins, pigmented plant compounds that give radicchio its eye-catching purple color, are powerful antioxidants that can protect against oxidative (cellular) stress and help fight cancer.

Bitter foods support gut health. Eating bitter foods helps stimulate saliva, gastric juice and bile production, all of which contain digestive enzymes that help better break down (and absorb) the foods you eat. If you’ve ever taken digestive bitters, like Swedish bitters, it is a similar process.

From a Traditional Chinese Medicine perspective, eating bitter foods like radicchio is said to help cool and clear heat from the body, and, as a result, can greatly benefit heart health. In Western medicine speak: the antioxidant compounds in bitter foods can help tame inflammation, which can manifest as symptoms, such as heart palpitations, a red face and anxiety.

My favorite way of preparing and eating radicchio is very simple. See recipe below.
 

 

Braised Radicchio

Serves 2

 
1 head radicchio
4-6 cloves garlic sliced very thin
1/2 to 1 cup homemade chicken broth; if store-bought chicken broth, make sure it is low sodium or no added sodium.
2 teaspoons unrefined or raw coconut oil
Celtic sea salt

Place radicchio on its base. Quarter into 4 even sections. Remove the white core near the base. Slice radicchio finely so that it resembles thin ribbons. Rinse well. Spin dry.

Warm coconut oil in a Dutch oven or skillet with a lid over medium-high heat. When the oil is hot, but not smoking, add garlic slivers. Saute about 30 seconds or until golden brown. Add radicchio. Saute well, coating in coconut oil. When radicchio begins to stick to pan, add chicken broth to deglaze. Bring to a gentle boil, then turn heat to low. Cover. Let simmer 10 to 15 minutes, or until radicchio is soft. Season with Celtic sea salt, to taste.

I favor lacinato kale—also known as Italian kale, Tuscan kale, Dinosaur kale and black kale—the refined cousin of the coarser, more fibrous curly kale. Lacinato kale is a toothsome complement to pasture-raised meats and game, like beef, lamb, venison and duck.

Kale, like other cruciferous vegetables, is a source of goitrogens, compounds that can inhibit normal function of the thyroid gland. How? Goitrogens interfere with the thyroid’s ability to absorb iodine in the thyroid gland; this affects the thyroid’s ability to produce adequate thyroid hormones. As a result, goitrogens can be problematic for those of us, myself included, who have thyroid problems, like Hashimoto’s, hypothyroidism.

The good news?  Cooking, especially longer, slower cooking methods, like braising (versus a quick saute) can dramatically reduce goitrogens in cruciferous vegetables, like kale.

In this vegetable braise, I use minced onion, garlic and carrot as my base. These vegetables add a natural and appealing sweetness that softens the strong mineral flavor of kale.

For this particular meal, braised Lacinato kale paired deliciously with pasture-raised Ginger Flank Steak. Enjoy!
 

Braised Lacinato Kale with Onion and Carrot

Serves 2

 
2 large bunches of organic Lacinato kale, leaves stripped from the stem, well washed
and spun dry
2 medium onions (by hand or in the food processor)
4 cloves of garlic, minced
2 large organic carrots, trim and discard ends, peel, rinse well, and mince
1 cup homemade chicken stock, bone broth (or low/no sodium chicken broth)
OR filtered water
1 tablespoons organic coconut oil
1/2 to 1 teaspoon Celtic sea salt, or to taste

To chiffonade the kale:

Stack 5 to 8 kale leaves on top of each other and roll the stacked leaves tightly (lengthwise) into a cigar shape. With a sharp knife, thinly slice across the “cigar” of rolled leaves; repeat until the length of the cigar has been sliced. Continue stacking, rolling and slicing until all the kale leaves have been used. When done, fluff up the ribbons of kale with your fingertips. Set aside.

Finely mince carrots by hand. Alternatively, I use a large food processor, placing roughly chopped carrots into bowl and pulsing until finely minced. Remove from food processor and set aside.

To braise the kale:

Melt the coconut oil in a heavy-bottomed pot—like a stainless steel Dutch oven or cast iron-enameled Dutch oven—over medium high heat. When the coconut oil is hot, but not smoking, add the onions. Saute over medium heat, adjusting heat as necessary, about 4-8 minutes or until golden brown. Add the minced garlic, stirring about 30 minutes.

Add minced carrot, cooking about 1 minute. Add the kale chiffonade, coating the leaves with fat, and stirring until wilted, about 3 minutes. Add chicken stock or chicken bone broth or filtered water. Let mixture come to a boil.

Reduce heat to low, stir well, then cover. Let cook for about 10-15 minutes, or until the kale is tender.  Stir in the Celtic sea salt.

Serve warm.

Why is this salad so satisfying? Because the flavors are balanced, in harmony and the textures are diverse, from tender leafy greens, to tiny bursts of pomegranate seed sweetness.

This nutrient-dense salad comes together in a delicious way: a nice source of creamy, healthy omega-3 fat (avocado); minerals (leafy greens); crunchy zinc-rich pumpkin seeds (zinc is a mineral important for boosting immunity and for healthy testosterone); cancer-fighting antioxidants in sweet pomegranate seeds; tossed together with healthy monounsaturated fat (extra virgin olive oil) and an enzyme-rich fermented food (raw apple cider), which promotes digestion.

Enjoy this salad with Baby Pasture-Raised Lamb Burgers + Coconut Milk Tzatziki.

Cleanse Salad

1 box (apx. 5 oz) organic spring mix greens
2-3 tablespoons finely sliced scallions
2 tablespoons fresh mint, finely chopped
3 tablespoons roasted pumpkin seeds
2 tablespoons fresh pomegranate seeds
Several slices of Haas avocado

Raw Apple Cider Vinaigrette

3 tablespoons raw apple cider vinegar
4 tablespoons extra-virgin olive oil

Whisk together raw apple cider vinegar with extra-virgin olive oil.

Drizzle over vinaigrette over Cleanse Salad and toss, combining well.

Shiso actually originated in China, where it was used as a medicinal herb. It later made its way to Japan, where shiso evolved into one of Japan’s main seven flavorings. It is als­­o used in Vietnamese and Korean cuisines. In Korea, the herb’s name translates into “sesame leaves” (as you see in my photo), although, technically, shiso and sesame are not related. As it turns out, the farmer at my favorite stand, who grows perilla, is Korean.

There is green shiso and red shiso. Green shiso tastes like a cross between citrus and cinnamon. Personally, I favor red shiso, which has an exotic, hard-to-describe flavor profile—a helter-skelter fusion of mint, basil, anise and clove. The pigment is a distinct, deep red, hinting at its rich anthocyanin (flavonoid) and mineral content, especially iron, calcium, potassium and magnesium.

Shiso has a history of being both a medicinal and culinary herb in Japan. If you eat out at Japanese restaurants, you have likely had shiso in any number of ways…added to soups, rice or tempura, served with sashimi, wrapped around sushi, meat or fish cakes, or used as a garnish for tofu.

Shiso leaves can also be used to make an antioxidant-rich “red” tea (just add hot filtered water). Its anti-inflammatory and anti-allergy properties can help boost the immune system. In Japan, shiso has been used as a natural herbal remedy for conditions, from asthma and arthritis, to eczema. Because of its antibacterial and anti-inflammatory properties, shiso has traditionally been used to treat morning sickness and can provide relief for indigestion and food poisoning.

I enjoy shiso as a pesto…it’s a handy condiment—easy to digest and a versatile flavor complement to grilled or poached fish, chicken or 100% buckwheat noodles. You can also chop shiso leaves and add to salads. Or, add whole shiso leaves to a stir fry.
 

Shiso Pesto with 100% Buckwheat Noodles and Arugula

For the Shiso Pesto

2 large bunches of shiso, leaves only, washed and spun dry
4 garlic cloves
1/2 cup fresh-squeezed lemon juice, strained of pulp
1 teaspoon Celtic sea salt, or, to taste
3/4 cup high quality extra-virgin olive oil

Combine all ingredients in a food processor. Pulse until well blended and creamy in consistency.  Store in a 32-oz glass mason jar in the refrigerator.
 

For the Buckwheat Noodles
1 serving

Despite having “wheat” in its name, buckwheat is NOT related to wheat at all. It is, in fact, the seed of a flowering fruit related to rhubarb and sorrel. That said, in Japanese cuisine, “soba” is the Japanese name for buckwheat.  However, soba is often made with a combination of buckwheat and wheat flours. Because I am unable to tolerate gluten or wheat, I always specify 100% buckwheat noodles—only buckwheat and no wheat!

1 skein 100% buckwheat noodles

Bring water to a boil, add noodles, reduce heat and take care not to overcook (it’s just 5 minutes for King Soba and 8 minutes for Eden). Drain and rinse with cool water.

Transfer noodles to a bowl.  Add a generous dollop of shiso pesto. Garnish with baby arugula. Enjoy!

Avocado-Spinach Dip

1 Haas avocado, peeled, pit removed, cut into chunks
2 packed cups raw baby spinach
1/4 cup yellow onion, chopped
1 clove organic garlic, crushed
1/2 teaspoon Celtic sea salt
1 lemon, juiced
Optional: 1/3 cup basil leaves
Optional: cayenne pepper, to taste

Place all ingredients in a high-powered blender or food processor and puree until ingredients are thoroughly mixed and creamy.

Serve with baby carrots, zucchini, celery, red peppers, cauliflower, endive, or other desired vegetable.