Monday, March 30, 2015

Tai Chi ~ What, How & Why

By Marcia Wyman, 
Meditation & Tai Chi Instructor & Co-op Wellness Educator

Tai chi is a moving meditation that was created 2,500 years ago. It is based on observations of nature. The moves imitate the movements of the wind, the animals, and the cycle of the seasons.

Tai chi has been studied for more than 30 years by scientists who have concluded that the art form is the best form of non-jarring exercise.

Some of Tai Chi’s Benefits Include...

  • Balance: Participants focus on sinking symbolically, their roots into the ground. Warm-ups strengthen the legs, feet, and even the toes for better awareness and gripping power. The slow gentle rocking motion allows the “monkey mind” to be conscious of subtle shifts in posture.
  • Flexibility: The moves are slow and graceful, allowing the body to adjust to more movement. The adaptation comes about slowly and is non-abusive to the body. Neurological connections slow down and are more complete and solid through use of the form.
  • Strength: An hour of slow moving is much more effective that an hour of jumping around or moving weights to a beat. Tai chi works according to your own ability, which makes it safe and user friendly.

Each person grows and matures to their own level and at their own pace. Such a progress allows the body to say, “Okay, I’m ready for more strength, more flexibility, more balance,” versus forcing the growth.

I have experienced the recuperative benefits of tai chi. In 2010, I had a stroke due to business and personal pressure. The stroke paralyzed my entire left side. The tai chi instructor suggested that I continue with my lessons. Though I was frustrated, angry, and skeptical, I found that within six months, my body began developing new neurological connects that bypassed the damage of the stroke. I continued taking classes weekly. The total recovery time, for both the body and the mind, was five years. I am living proof that tai chi works.

How Does Tai Chi Work?

Neurological connections are reenforced, and the body adapts according to its own healing timeline. There are no sudden moves to jar the body nor prolonged repetitive moves that might injure the body. Tai chi is not an overnight success. However it has been used to heal, maintain, and improve whole body wellbeing for more than 2,500 years; it must provide relief on some level.

Daily, in the parks in China, people join groups of tai chi practitioners in order to improve, maintain, or boost their immune systems. Using their own life-force energy, participants move their bodies and their minds gracefully, slowly, and serenely, interweaving effective postures that have shown to benefit both mind and spirit.

Marcia runs Inner Peace Tai Chi. Learn more by emailing

The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Wednesday, March 25, 2015

Easy-Growing Herbs for Medicinal & Culinary Use

By Maria Noël Groves, RH (AHG), Registered Clinical Herbalist & Co-op Wellness Educator

As an herbalist without a green thumb, I assure you, only weeds surpass herbs in ease of cultivation. Many thrive in spite of terrible soil, varying sun, and infrequent watering. Hungry critters lurking in your garden? Not to worry, most herbs rank low on the taste buds of bugs and other browsers, yet they’re utterly delicious to us. Here are some of my favorite herbs – some common, some less well known – that grow easily and provide a bounty of flavor and medicine for your kitchen.

Korean Licorice Mint & Anise Hyssop

These two Agastache mint relatives offer sweet anise-like flavor and tall, beautiful purple blooms that attract beneficial pollinators. (I prefer Korean licorice mint’s flavor, but anise hyssop is a little easier to find.) Snip fresh leaves into salads, add sprigs to flavor seltzer, and dry the leaves and edible flowers for tea or as fennel seed stand-in on your spice rack. It’s amazing infused in honey. Medicinally, it improves resistance to the cold and flu, settles the stomach, and offers antioxidant and anti-inflammatory properties. It prefers full sun and well-drained soil but will grow almost anywhere. It self-seeds rampantly but is easy to pull out or move. Allow a few baby plants to stay around to keep this short-lived perennial going.

Oat Straw

Though more often used as a cover crop, oats can be planted in your unused plots or the back of your garden as a tonic herb. Harvest, dry, and chop the green stalks and tops for pleasant -tasting nutritive tea with more vitamins and minerals than oatmeal. It’s particularly high in calcium, magnesium, and silica and, as such, is often used as a “super infusion” for strong bones. When the seed heads begin to mature, squeeze them and see if you can find some that exude a milky latex. These “milky oats tops” contain alkaloids that calm and nourish the nervous system and are perfect for stress, anxiety, adrenal exhaustion, addiction withdrawal, and attention deficit/hyperactivity issues. This is safe enough for children and blends well with lemon balm and holy basil. The sedative/nervine properties are lost once it’s dried; infuse fresh milky oats in alcohol (tincture) or vinegar. Buy oats in feed stores or get organic oats in seed catalogs as a cover crop. It prefers moderate to full sun and regular watering as it gets established.

Lemon Balm

This lemon Pledge-scented mint family herb spreads by underground root runners and usually survives our winters with gusto. Harvest the leaves for tea (fresh or dry), tincture, infused honey, etc. Lemon balm quells the nervous system while lifting the spirit. Studies have found that just one dose improves both cognition and mood. It also aids digestion and blends well with mint, Agastache, and lemon-flavored herbs.

Holy Basil/Tulsi

This Ayurvedic herb can be grown just like culinary basil – it loves rich, moist soil, heat, sun, and is perfectly fine in a pot. The leaves and flowers provide calm energy that helps your body adapt to stress by balancing the stress hormone cortisol as well as blood sugar. It also reduces inflammation and has many other benefits. Great fresh or dry in any form, and particularly fabulous as tea.

Bee Balm

Any Monarda with a good oregano/thyme flavor and bite will do, but M. fistulosa will knock your socks off! Use leaves and flowers (before powdery mildew overwhelms it) just like oregano for infections – colds, stomach, topical, respiratory, yeast... For coughs and sore throats, a lot of honey softens the bite. Use the flowers as a tasty edible garnish. Bee balm will grow anywhere and can get weedy but is gorgeous and attracts pollinators.

My favorite place to get seedlings 

is at Herb & Garden Day on June 6, 2015, in Concord. Click here for details.

For more details, recipes, and where to get seeds and seedlings, download the lengthy “Backyard Medicine” notes at or come to the class.

The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Gluten-Free & Food Allergies: Fact or Fad?

With Chef & Author Oonagh Williams, Naturopathic Doctor Jacqueline Rho, and Health Coach Kelly Lang

I’m sure you’ve noticed the gluten-free signs in stores, seen allergens listed on food labels, and heard all the media hype about going gluten free. And wondered? Some of you are saying, “It wasn’t like this growing up. What’s happening?”

For a start, regardless of what far too many people say, gluten intolerance/sensitivity/allergy (now known as non-celiac gluten sensitivity) and celiac disease are, in fact, real. BUT, the media and Hollywood have caused problems by touting a gluten-free diet as being healthy (not necessarily!) and as being a weight-loss diet (no, it isn’t). So even though the amount of people medically needing to be following a gluten free diet is under three percent, according to food trade estimates 18 percent of the Americans are now seeking gluten-free fare.

So what’s going on? The way the media has jumped on gluten-free as the latest “thing” has encouraged people to think they need a gluten-free diet for a variety of reasons. On YouTube there is a very clever piece by Jimmy Kimmel asking people if they’re on a gluten free diet and do they know what gluten-free means? Yes, they were on a gluten-free diet. No, they didn’t know what it meant.
For those of us with any form of food intolerance, this is beyond annoying and diminishes the severity of a food intolerance. Reactions can range from death from a peanut reaction to hives from fruit, stomach ache or headache, and many other symptoms.

Dr. Jacqueline Rho, Kelly Lang, and Chef Oonagh Williams will try and help you make sense of the confusions surrounding food intolerance. What tests are available, what tests can tell you, what tests can’t tell you, and possible symptoms. Literally listen to your gut telling you it’s not happy. Listen to your body; everyone reacts differently to different stimulus/stimuli. Empower yourself to live a happier, healthier life.

Spring is here, a good time to relax from some of the stresses of life. Eat healthier, tasty foods, and discover what a difference can be made in your body if you discover that certain foods are not for you. Don’t worry, this doesn’t mean a restrictive diet.

Join our panel discussion Tuesday, April 14, 2015, 6-7:30 pm in Concord. and get your questions answered by the experts.

Wednesday, December 31, 2014

Yeeps! Feeling the Need to Move It & Lose It??

by Maria Noel Groves, Clinical Herbalist & Co-op Wellness Coordinator

Let's face it: Now that the holidays are behind us, we're all feeling a little overstuffed and undernourished. Most of us know what we need to do - eat better, more vegetables, more exercise -  but it just seems a little lackluster and difficult. I'm pleased to be working with Chef Scott, the Co-op, and area experts to bring back our popular Move It & Lose It! 6-Week Weight Loss Series, which runs on Wednesday nights starting January 14. We won't be dolling out any magic bullets, but we seek to inspire you with delicious, simple, healthy recipes and cooking tips to reinvigorate and expand your healthy kitchen. Click here to learn more about the series and how to register. But, in the meantime, here are some simple tips to get you on your way:

Get Nutrient-Dense: As yummy as pasta and bread can be, they tend to fall in the (mostly) "empty calorie" category. Let your meals be inspired by fare that multi-tasks with lots of vitamins, minerals, good fats, fiber, protein, and antioxidant and inflammatory action. These include cruciferous vegetables, berries, orange vegetables, greens, seeds, nuts, mushrooms, whole grains, beans and legumes, wild-caught fatty fish, eggs, grass-fed meat in moderation, and yogurt.  Season with citrus, herbs, spices, seaweed, toasted sesame seeds, and a little bit of hard cheese, dark chocolate, or a drizzle of good extra-virgin olive oil. Soups, salads, stir-fries, smoothies, and veggie-based juices make it easy to load up on the good stuff.

Get Inspired: We are bombarded with the sights and scents of tasty but less-than-healthy food via ads and roadside attractions. Surround yourself with healthy cookbooks, blogs, magazines, and websites that remind you how appealing healthy cooking can be. and its associated magazine and cookbooks are favorites in our house. Also check out and its magazine and cookbooks. Favorite healthy cookbooks include The Longevity KitchenPower Foods, Andrew Weil's  True Food... Also check out cookbooks by noteworthy authors Ellie Krieger, Christina Pirello, and Deborah Madison. Even if you're not vegetarian or vegan, meatless cookbooks can help introduce you to new healthy recipes to integrate into your kitchen.

On the Go: Cooking meals at home and bringing your lunch to work is the best way to improve your health and stick to a budget. When eating out for special occasions, opt for restaurants that understand real food including the Co-op's Celery Stick Café, Spoon Revolution, and Sunny's Table in Concord; Republic and Cafe Momo in Manchester; and Lemongrass in Moultonborough. Also opt for one or none - appetizer, alcoholic beverage, or dessert - to go with your meal and start with a salad. (Beware of salads in chain restaurants - they often pack two to three meals worth of calories!) Check out the menus ahead of time; fried food is less tempting on your computer screen than when the scents are wafting around you. Don't be afraid to split a meal (just tip a little extra) or ask to have half your dish wrapped up to bring home for lunch the next day.

Crunching Numbers: If you want to lose weight, one way to approach it is to measure your portions and count calories. Yes, it's tedious, but it can be eye opening! Take your weight and multiply it by 12. This equals the maintenance calories for the average person, or how much you need to eat to maintain your current weight. Subtract 500 calories per day to lose one pound a week (or 1000 per day to lose two pounds), but don't go below 1200 calories and keep your goals reasonable so that they're easier to achieve and maintain. This is generally 400-600 calories per meal plus one or two 100-200-calorie snacks, but it varies widely from person to person. Click here for more on this approach.

Listen to Your Body: "Intuitive eating" involves paying closer attention to how you feel throughout the day, how hungry you are, and whether or not your body really enjoys the food that you're eating. It's useful in place of or alongside calorie counting. No matter what the numbers say, if you're ravenous, you should eat. (Better yet, eat something nourishing before you get ravenous.) Try to avoid letting yourself get overstuffed after a meal and realize that it's ok to be a bit hungry when you wake up and before meals. How do you feel after you eat particular foods? As time goes on, you'll notice that you crave and feel much better with healthy foods without a rush of excess sugar or refined carbs. (But, if you desperately want that cupcake, intuitive eating says you should have it, in a reasonable portion, and enjoy it.) Local dietician Hilary Warner specializes in this approach, and you can also learn more in the book Intuitive Eating.

Move More: A few things in life positively or negatively impact almost every aspect of health: diet, sleep, stress management, and movement. From a numbers perspective, exercise helps you burn calories to reach weight loss and maintenance goals in an easier, more sustainable way, but the benefits reach far beyond that to improved mood, disease prevention, etc. Any exercise is better than nothing, but certain types of exercise make a bigger impact on calories burned. Some of the best include the gym stair-climber (306 calories burned*), mountain biking (291), cross-country skiing (my favorite!) or running (273),   snowshoeing, biking, jogging or swimming laps (240), or kayaking, gardening, golfing or walking at a brisk pace (171).  Strength-train a few times a week to boost your overall metabolism so that you burn a tad more calories all day long, even when you're not exercising. Strength training includes weight lifting, lunges, push-ups, etc. Certain types of yoga, hiking, and sports incorporate aspects of strength training. *The calories burned are calculated for a 150-pound person doing the activities for 30 minutes.

Enlist Aid: Having someone to enjoy meals and exercise with improve your odds of sticking with a routine and meeting your goals. I'm fortunate to have a supportive husband. I'm the health nut foodie, and I have certainly improved the quality of the food Shannon eats since we met. Cooking dinner together is one of our favorite parts of the day. He's the outdoor enthusiast, and over the years I've taken up hiking, kayaking, cross-country skiing and am dabbling with jogging, and we try to incorporate these activities into our weekend/weeknight play time and vacations. If you live alone or have a less-than-supportive spouse, connect with friends or family members who share your drive. groups are a great way to connect with like-minded adventurous folks, too. When my husband had to study for a big test last summer, I enjoyed connecting with several different kayaking groups and one of my cousins to get out on the water. I have clients who get together to snowshoe with friends every X day of the week in winter. Talk about positive multi-tasking! Social time, time out in nature, and movement, all rolled into fun! Click here for an article on how to have get outside this winter.

Herbs & Supplements for Weight Loss: I really don't believe in magic bullets. I've yet to come across any supplement that is safe and effective enough to impress. All the previous tips are much more likely to get you to your goal while also improving your mood, decreasing inflammation, and preventing a variety of chronic diseases. However, some herbs and supplements can lend a hand to make it a little easier to stick to your routine and lose weight. Some help balance blood sugar, others boost energy, and yet others enhance metabolism or thyroid function. Green tea has the most promise across the board. I love to combine it with holy basil (aka tulsi) for stress-busting, craving-curbing, metabolism-boosting effects as a morning tea. Cinnamon or chai tea (without cream and sugar) after meals serves as blood sugar-balancing dessert. Adaptogenic herbs that help your body adapt to stress - rhodiola, holy basil, ashwagandha, and eleuthero - provide support. Certain nutrients also help: Studies suggest that getting adequate calcium from food or supplements helps us burn calories more effectively. Before taking herbs and supplements, talk with your healthcare provider and check with your pharmacist for interactions if you take pharmaceuticals.

What are YOUR secrets to good health? Share them in the "Comments" section below!

Monday, November 24, 2014

Nutrition & the Holidays

by Dr. Amanda Hegnauer, ND, Naturopathic Doctor & Co-op Wellness Educator

How did it get to be November already? Summer has come and gone. Autumn feels like it’s practically over. And, somehow, the holidays are just around the corner. I propose that now is time to grasp the inevitable and plan for the future so we can enjoy the holiday season in a healthy way!

I am a firm believer in a good plan. By planning ahead we are setting ourselves up for success.

Step 1: Schedule wisely.

Review your social calendar and be consciously aware of what your functions will include. Make time in your schedule to prepare and enjoy your gatherings. Remember, it’s okay to allow yourself a bit of indulgence this holiday season. We all know that we cannot hide from that tin of fudge at the office party. 2: Know your limits.

Try bringing a healthy (but still tasty!) dish to your next gathering. If you have worked hard to lose those five pounds prior to the holidays and know that you will instantly gain them back just from looking at a piece of decadent chocolate cream pie, than perhaps the best plan is to bring something healthy. Do some research, there are many different options for low-calorie, low-sugar desserts that won’t destroy your hard work! Scour your healthy cookbooks or for inspiration.
A few words on sugar. Sugars have a more detrimental effect on weight and cholesterol levels than fats do. The average American consumes 22.2 teaspoons of sugar each day. That’s 335 calories with zero nutritional value. One 12-ounce soft drink has 8 teaspoons of sugar, according to the American Heart Association. This triggers inflammation in your body, which in turn contributes to increased health risks including diabetes and heart disease. Think back on this when you go to have that punch, fun cocktail, or second serving of dessert.

Step 3: Don’t forget good foods.

As we are well aware, food is one of the foundations of the holiday season. This leads us to step three; when considering what your menu will be, please don’t forget good foods. Include good oils, whole grains, nuts, fruit, and vegetables in your dishes. As you are preparing your meal, consider food sensitivities and be considerate of others. Bringing a gluten-free, dairy-free dish – that is still delicious – will be sure to score you an invite to the next social engagement.

Step 4: Balance nutrition & exercise.

The energy that we utilize during exercise is derived from the good sugars and fats that we acquire through good foods. If the balance between these foods are off (perhaps due to too many extra indulgences...), those five pounds that you worked so hard to lose will reappear faster than you can say “Happy New Year.” Find ways to fit in a brisk walk or hike, a run at the gym, or a night dancing with your spouse.

With the holidays rapidly approaching, there are parties to plan, meals to cook, and many blessings to share. By keeping up with your exercise regimen, healthy foods, and naturopathic care, you can let go of the guilt during this most joyous season and enjoy!

Dr. Hegnauer practices Naturopathic medicine at Whole Health Concord. Her specialties include autoimmune disease, chronic fatigue, endocrinology, gastroenterology
and women’s health. Learn more at

Monday, November 17, 2014

Superfoods of the Season

by Maria Noël Groves, RH (AHG), Registered Clinical Herbalist & Co-op Wellness Educator

Step back goji berries, chia, and acai. You’re nice and all, but it’s late autumn in New England. Our kitchens are stocked with good-for-you goodies that make up for what they lack in exotic by in affordability, accessibility, and taste. It’s time to look at your seasonal standards in a whole new way.

Pumpkins & Winter Squash

This is the time to enjoy winter squash and pumpkins before storage takes its toll on their flavor and texture. Right now they’re bursting with betacarotene and other carotenoids that bolster your immune system, keep skin supple, and help you stay lubricated during the cold, dry winter. They also improve eyesight, reduce cancer risk, and are good for your heart. Their fat-soluble nutrients will be even more powerful when canned, roasted, simmered into soups, and baked into delicious treats. Think of them as the original gluten-free carb, the likes of which kept the Pilgrims from starving during the first harsh winters. Toast up those seeds for a mineral-rich, high-fiber snack.

Brussels Sprouts

I hope I didn’t lose you at “Brussels” because these petite cabbages are completely transformed into a mouth-watering side dish when prepared properly. Saute them with olive oil or butter (and perhaps a little white wine or hard cider), salt, and pepper. To spruce it up, mix in sauteed mushrooms, garlic, crisp bacon, or dried cranberries. These babies rank among the highest anticancer foods, help lower cholesterol, and give your liver a boost (and, admit it, with cocktail season in full swing, you could use that). Also try one of the newfangled and surprisingly tasty thinly chopped raw Brussels salads.


U-pick season has ended, but now’s the perfect time to up your daily produce ante with baked apples, applesauce, and other dessert-y treats from apple crisp with whole grain topping to handmade apple pie. Experiment with less and less sugar and let the tangy tart flavor of apples and a sprinkle of cinnamon satisfy your sweet tooth.


Talk about tart! These local fruits pack a wallop in terms of flavor and antioxidant content. Play around with natural sweeteners like maple syrup, OJ, or pomegranate juice concentrate to give them a lift without the usual sugar hit. What will these berries do for you? Besides their famous ability to fend off urinary tract infections, they also fight both arterial and dental plaque, and decrease inflammation. Add them to apple dishes, goat cheese salads, make a fresh cranberry chutney, and more.

Cinnamon & Cardamom

Maybe these super spices won’t grow in our soil like the rest of the seasonal powerhouses, but chances are you already have them in your kitchen, and they will bring your food and health to a higher plane. Almost any culinary spice improves digestion and decreases inflammation. Cardamom is one of my favorites  for kicking up digestive juices while providing a special chai-like flavor to baked goods, soups, baked beans, bacon and ham, smoothies, and eggnog. Cinnamon helps improve your body’s ability to process sugar and insulin while also patching things up in cranky bowels. Simmer a few sticks or let them sit in a thermos for an hour for a surprisingly sweet sugar-free tea that you can enjoy after meals. And, of course, add it to any dish you’d like!

Maria runs Wintergreen Botanicals Herbal Clinic & Education Center in Allenstown. Her first herbal wellness book is due out from Storey Publishing in February 2016. For herbal recipes and more herbal inspiration, visit

Wednesday, November 12, 2014

The Three Variables of an Anti-Inflammatory Diet

by Laura Piazza, Recipes for Repair Cookbook Co-Author & Co-op Wellness Educator
When going on an anti-inflammatory diet, we choose to eat foods that can influence how we feel and progress with chronic illness and chronic symptoms. There are three variables to an anti-inflammatory diet, one of which can often be overlooked.

Eating an anti-inflammatory diet can help in many ways because you fuel yourself with nourishing foods, many of which have anti-inflammatory properties. Additionally, you work to remove foods that are said to promote inflammation. These foods often have little to no nutritional value. There is a third variable though, one which many of us don’t know to look for – hidden food sensitivities.

If you have a food intolerance but don’t know it and continue to eat the offending food(s), you will just add to the inflammation that’s already present in your body. This can create or aggravate symptoms. It is especially important to learn of any food sensitivities if you are battling a chronic symptoms or chronic illness, because some of your symptoms and/or inflammation may be dietary. Remove the offending food, and symptoms can either be minimized or even disappear altogether!
Food sensitivities are not the same as food allergies, which are more immediate and can be severe or even deadly. A reaction to a food that you are sensitive to won’t be as severe and can happen hours to days after eating that particular food. The symptoms can vary greatly, which makes it even more of a challenge to determine if the food you ate an hour or a day ago is causing discomfort.

You can identify unknown food sensitivities by going on an elimination diet and keeping a food journal, or by asking your health care provider to perform specialized testing. Once your sensitivities are discovered, it’s essential that you take the appropriate steps to eliminate those foods from your diet in order to have the full benefit of an anti-inflammatory diet.

When you pay close attention to your body, you may find that the foods that cause you distress are common allergens like gluten, corn or dairy, or something more obscure. A few uncommon sensitivities that readers have shared with me are turnips, carrots, and cashews.

To some, the prospect of changing your diet or giving up certain foods feels overwhelming. But this doesn’t have to happen overnight. In breaking old habits and introducing new ingredients into your kitchen, new cooking habits and a healthier way of eating will result. A gradual change will feel less stressful and will allow you to slowly ease into a new way of eating.

One way to ease your fears is to try new recipes or products. If you believe you may be dairy intolerant, for instance, try some recipes or products that are dairy-free. You may be surprised to find that a recipe or product doesn’t taste much different when a dairy-free milk, like almond or rice milk, takes the place of milk.

To exemplify my point that eating allergen-free and/or anti-inflammatory meals can still be appetizing and delicious I have provided an easy-to-prepare, healthy breakfast recipe (see below).

If you suspect food sensitivities and/or want to implement an anti-inflammatory diet into your life, you can view the physician-developed anti-inflammatory/elimination diet featured in our book on our web site, Here you can try over three dozen professionally-developed recipes, all of which were developed for the diet and are identified as gluten-free, dairy-free, egg-free, and/or vegetarian.

Recipe ~ Carrot Almond Pancakes

These pancakes may look a little different than what you’re used to, but they taste sweet, nutty and very satisfying. Top them with a teaspoon of raw honey and some blueberries for a complete breakfast treat. Prepare and refrigerate the pancake batter the night before, so that you can make your breakfast in a few minutes.
Gluten-free, dairy-free, and vegetarian.
Prep: 10 minutes, Cook: 12 minutes. Makes 4 pancakes.

1 cup peeled and grated carrots (2-3 carrots)
¼ cup almonds
1 slice fresh ginger (1/8-inch thick)
1 teaspoon ground flaxseed
2 tablespoons unsweetened shredded coconut
½ teaspoon ground cinnamon
1 egg
¼ teaspoon sea salt
½ teaspoon vanilla
1-2 tablespoons ghee or olive oil
1 teaspoon raw honey
Blueberries (optional)

1. Place the grated carrots in a medium-sized bowl.
2. Place the almonds, ginger and flaxseed in the bowl of a food processor. Pulse 5-6 times until the almonds are finely ground.
3. Add the almond mixture and all of the remaining ingredients, except for the ghee, honey and blueberries, to the grated carrots.
4. Heat the ghee in a small frying pan over medium heat for 2 minutes, or until hot.
5. Pour two ¼-cup portions of pancake batter into the frying pan, and cook for about 3 minutes per side, or until lightly browned. Repeat with the remaining batter.
6. Top with honey and blueberries if desired, and serve hot.

Recipe & photographs reprinted from Recipes for Repair, with permission from the authors. To learn more about Laura and her award-winning anti-inflammatory cookbook, visit