Nourish your body and soul.

The blog.

Karen Farmelo Karen Farmelo

Move Well, Eat Well, Be Well

Staying active doesn’t require formal workouts—daily movement like walking and household tasks counts. Balanced nutrition provides steady energy, supports muscle function, and prevents lifestyle diseases. Prioritizing smart food choices and consistent movement makes healthy living simple, sustainable, and effective.

This week’s recipe is Sweet Potato & Black Bean Breakfast Burrito.

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Karen Farmelo Karen Farmelo

From the Andes to Your Plate: Rediscovering Quinoa

Quinoa is a versatile superfood celebrated for its health benefits. This gluten-free grain is rich in protein, vitamins, and minerals, boasting a nutty flavor complements everything from salads to stir-fries and breakfast bowls.

This week’s recipes are Mexican Spiced Quinoa and Chicken Thighs and Spiced Quinoa Granola Bars!

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Karen Farmelo Karen Farmelo

Broccoli: The Green Giant of Nutrition

Broccoli is the ultimate culinary chameleon that adapts to any dish! Roast it, stir-fry it, or toss it in salads—this green powerhouse is a kitchen superstar bringing a delightful crunch and a pop of nutrition to your favorite meals!

This week’s recipes are Broccoli, Bean, and Mango Salad and Broccoli Mushroom Soup!

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Karen Farmelo Karen Farmelo

Nourish to Flourish: Supporting Your Body's Detox Systems with a 5-Day Whole Foods Detox

Detoxing isn’t just a trend; it’s about our bodies’ natural cleansing processes. Essential for eliminating toxins, detoxification is managed by the liver, kidneys, lungs, skin, and digestive system. Supporting these systems with a 5-day whole foods cleanse can counteract fatigue and digestive issues, enhancing overall health and vitality in a toxic world.

This week’s recipe is Kidney Bean Burger Salad with Harissa Citrus Vinaigrette.

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Karen Farmelo Karen Farmelo

Kefir: A Gut Health Game Changer

Kefir is a probiotic-rich superfood that supports gut health, boosts immunity, and enhances digestion. This fermented drink, made from milk or water, is packed with beneficial bacteria, vitamins, and minerals. It can improve gut microbiome balance, aid in nutrient absorption, and even support bone health.

This week’s recipes are Lemon Poppy Seed Buckwheat Waffles and Strawberry Poppy Seed Kefir Ice Cream!

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Karen Farmelo Karen Farmelo

Chocolate Unwrapped: A Flavorful Tale

Chocolate is the ultimate comfort food that’s been loved for centuries. From its ancient origins as a sacred drink of the Aztecs to the creamy, decadent treats we know today, chocolate is pure magic. Now, add a little chili powder to the mix, and you’ve got a flavor combo that’s as bold as it is delicious.

This week’s recipes: Chocolate Chili and Chipotle Chocolate Crackle Cookies.

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Karen Farmelo Karen Farmelo

Energy: The Currency of Life

Ever wonder where your energy really comes from? It all starts at the cellular level with your mitochondria—your body’s tiny powerhouses working behind the scenes to keep you moving, thinking, and thriving. Learn how to how to support them with the right food, movement, and lifestyle choices.

This week’s recipe is Venison and Sweet Potato Shepard’s Pie.

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Karen Farmelo Karen Farmelo

Buckwheat: The Gluten Free Game Changer

Buckwheat is a nutritious, versatile pseudo-grain that often gets overlooked in the world of superfoods. Despite its name, it’s not actually related to wheat, making it naturally gluten-free. It has been a staple in many cultures for centuries, prized for its unique texture and earthy flavor.

This week’s recipes: Sweet Potato and Broccoli Buckwheat Casserole and Buckwheat Breakfast Porridge.

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Karen Farmelo Karen Farmelo

Carrots: Digging Deeper into the Unsung Heroes of Healthy Eating

Discover the vibrant world of carrots, nature's crunchy delight! From their rich history to surprising health benefits, explore why carrots deserve a spot on your plate.

This week’s recipes: Roasted Pork Tenderloin with Carrots and Fennel and Carrot and Red Lentil Soup.

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Karen Farmelo Karen Farmelo

Oranges - Nature’s Citrus Gem

These delicious fruits are not only easy to enjoy, but also versatile in your diet. Whether you're seeking more energy, healthier skin, or simply a tasty treat, oranges are an excellent choice.

This week’s recipes are Orange Rice Pudding with Sesame Brittle and Chocolate Orange and Sesame Biscuits!

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Karen Farmelo Karen Farmelo

Cabbage - the Humble Superstar

Cabbage is the quiet achiever of the vegetable world—humble yet incredibly versatile. From crisp slaws to hearty stews, it can adapt to almost any dish, all while packing a nutritional punch and being ridiculously affordable.

This week’s recipes are Cabbage, Chorizo, and White Bean Stew and Smothered Cabbage and Potatoes!

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Karen Farmelo Karen Farmelo

Pomegranate: A Tiny Fruit with Big Health Benefits

With their sweet-tart flavor, pomegranates are not only a delicious snack but also a natural way to enhance overall wellness.

This week’s recipes are Spiced Pork Chops with Pomegranate Sauce and Chai Chia Chocolate Pomegranate Pudding!

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Karen Farmelo Karen Farmelo

Unlocking the Powerful Health Benefits of Barley

From an ancient grain to a modern superfood, barley’s known for it versatility and many health benefits.

This week’s recipes are Turkey Mushroom Barley Soup and Barley, Beet, and White Bean Salad!

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