But here's what I learned during those quiet weeks: even when I couldn't do much, even when my energy was running on fumes, cooking became my way back to feeling like myself again.

There's something about the ritual of making food from scratch that doesn't require you to feel 100%. The muscle memory of kneading dough, the satisfaction of watching jam set, the simple act of creating something nourishing - it all felt like a gentle way to care for myself when everything else felt hard.

So instead of trying to explain where I've been because honestly, some weeks are just about survival, I thought I'd share what's been happening in my kitchen. These aren't perfectly photographed meals (actually I don’t think I took any photos) or carefully tested recipes, instead they're the real, imperfect, "this is what getting through looks like" kind of cooking.

Enchilada Sauce Without Tomatoes

When your Sjogren's symptoms are flaring, sometimes tomatoes become the enemy. Personally, I’m allergic to tomatoes, but I finally found a recipe I could adapt and make it work without tomatoes. I love love love enchiladas made with black beans. Enchiladas are an ultimate comfort food. So I figured out how to use different spices like ancho chile powder, smoked paprika, cumin, garlic, onion, and salt. It's smoky, rich, and gentle enough for sensitive days. Plus, it freezes beautifully for future low-energy dinners.

Rhubarb Jam (No Refined Sugar)

I spotted fresh rhubarb at Trader Joe's and jumped on the opportunity. I even remarked to the cashier that I had never seen TJ’s have rhubarb before there. It’s not something I get to cook with or play with often, but when I see it on a menu, I always try to order it. There’s something about that tart brightness that calls to me, kind of like yuzu or passionfruit. I sweetened it with maple sugar and brightened it with lemon juice and lemon skin (which helps the pectin level). The result? A jam that tastes like spring in a jar, and gentle enough that it didn't aggravate my dry mouth.

And let me tell you, this jam slathered on those strawberry muffins I made? Pure magic. Strawberry and rhubarb are a match made in heaven for a reason.

The Loopy Whisk Gluten-Free Sandwich Bread

Can we talk about how having good bread changes everything? This recipe has become my go-to because it's reliable, freezes well, and makes the kind of toast that can turn a difficult morning around. But here's what makes it truly special: it’s a gluten free bread that stays soft and fluffy on day one, day two, day three - you don't even have to toast it to enjoy it! By the end of day three, I slice up the rest and freeze the slices so I can pull out what I need to defrost. If I wrap it up and reheat it in the oven, it tastes fresh baked again.

This has become a staple in my household. Honestly, I probably bake a loaf a week. Because when I feel really lousy, a grilled cheese sandwich or a cheese sandwich with mustard and mayo is the perfect remedy. And having bread this good makes all the difference.

DIY Vegan Egg Powder and Baking Powder

It was a pantry restock time, which can be annoying truthfully. Sometimes making your own staples isn't about being fancy. When you know exactly what's in your food, when you've made it yourself, there's less worry about ingredients that might not agree with you. Plus, there's something deeply satisfying about creating pantry basics from scratch.

Strawberry Muffins

Another win from The Loopy Whisk. When you're not feeling great, sometimes you need something that tastes like a hug. These muffins, studded with sweet strawberries, were just what I needed. Plus, the rhubarb jam on the muffin was incredible.

Zucchini Ricotta Pasta

This started as a roasted zucchini and vegan ricotta filling for fried squash blossoms, but I made such a large batch that I decided to toss it with pasta instead. Sometimes the best meals happen when you pivot from your original plan. Simple, creamy, and somehow both light and satisfying. The ricotta made it feel indulgent without being heavy.

Crispy Potatoes in a Flash

My new favorite side dish trick: I cut potatoes into small to medium pieces, toss with oil and salt in my cast iron pan, and pop them in my air fry oven at 400 degrees for 15-25 minutes. When I wanted to reheat them for dinnertime and the oven was occupied, I just reheated them on the stove and they crisped right up again. So delicious and basically impossible to mess up.

GF Focaccia with Castelvetrano Olives, Asparagus, and Parmigiano-Reggiano

This was my "feeling slightly more human" project. When you have the energy for something that takes a bit more effort, gluten free focaccia from The Loopy Whisk is incredibly forgiving. The olives added that perfect salty note, the asparagus brought spring to the table, and the Parmigiano Reggiano made everything feel special.

What I Learned in the Quiet

Here's what those weeks taught me: you don't have to be at your best to create something good. Some of my most satisfying cooking happened when I was definitely not at 100%. There's no rule that says you need to feel perfectly healthy to make perfectly nourishing food.

The jam happened because I spotted rhubarb at Trader Joe's, not because I was feeling ambitious. The bread gets made because I haven't bought store-bought gluten-free bread in six or seven years — it's not worth it when homemade is so much better and actually quite easy. The focaccia came together because I needed a project that felt creative but not overwhelming. Sometimes romanticizing mealtime makes all the difference in your mood.

Taking care of yourself may look like elaborate meal prep and perfectly organized kitchens, while other times, it looks like making jam in your pajamas because the fruit won't wait for you to feel better.

Moving Forward

I'm feeling more like myself again (though still taking it slow), and I'm grateful for the reminder that cooking doesn't have to be performance. It can just be care - for yourself, for the people you feed, for the simple pleasure of creating something with your hands.

The enchilada sauce is in my freezer, ready for the next time I need comfort food. The jam is brightening my morning toast and muffins. And that focaccia recipe? It's definitely going into regular rotation. It was perfect for dipping into olive oil or making a sandwich out of.

Thanks for your patience during the quiet weeks. Sometimes the best writing comes from the spaces between the words, and sometimes the best cooking comes from the days when you're just trying to feel human again.

Coming up next: I'm working on sharing my easy go-to refined sugar-free jam method that works with any fruit, my super quick fruit cobbler, and my favorite granola recipe. Because if there's one thing these quiet weeks reinforced, it's the importance of having simple, reliable recipes you can count on, no matter what.

In the meantime, let me know in the comments what you’ve been noshing on recently.

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Once I started exploring creative ways to incorporate fiber into foods I actually enjoyed eating, it became less of a chore and more of a culinary adventure. That kale in my fridge? Massage it with avocado (hello fiber duo!). Chickpeas sitting in the pantry? Roast them for a protein-fiber combo that's better than any store-bought snack. A forgotten bag of quinoa? Now we're really cooking.

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Why Everyone's Talking About Fiber (And Why It's Suddenly Urgent)

Let's fast forward to the current fiber obsession that's taking over health podcasts, nutrition TikTok, and wellness blogs. It's not just another trend – there's solid science behind why nutritionists, doctors, and researchers can't stop talking about the importance of dietary fiber.

The growing interest stems from breakthrough research on the gut microbiome, otherwise known as the good and bad bacteria in your digestive tract that influence everything from your immune system to your mood. It turns out that fiber isn't just about "regularity" although that's still important. It's the primary food source for those beneficial gut bacteria that help maintain our overall health.

But there's an even more urgent reason fiber has been getting attention: colorectal cancer rates are rising alarmingly among young adults. Since the 1990s, the rate of colorectal cancer has been steadily increasing among adults younger than 50. The American Cancer Society reported that by 2019, about 20% of colorectal cancer diagnoses were in patients under 55 years old – roughly double the rate seen in 1995. This trend is so concerning that in 2021, screening guidelines were updated to recommend starting colonoscopies at age 45 instead of 50.

While researchers are still investigating the exact causes, dietary choices are among the primary suspects, particularly diets low in fiber and high in processed foods, red meat, and fat. According to Cancer Research UK, fiber may help reduce colorectal cancer risk by increasing stool frequency and bulk, diluting the contents of stool, and speeding transit time through the gut. This means less time for potential carcinogens to interact with the colon lining.

The Fiber Misconception

Here's where people get tripped up: when someone says "eat more fiber," most people don’t know what that really means.

The truth is, fiber comes in countless delicious forms, and the best fiber-rich diet includes variety, not just raw vegetables. Fun fact: avocados are fiber powerhouses.

Your gut bacteria actually prefer diversity – different types of fiber feed different bacterial communities, creating a healthier microbiome overall.

Fiber Superstars (That Aren't Just Salad)

Let's talk about some fiber champs that deserve a permanent spot in your rotation:

Beans and Legumes: Inexpensive, long-lasting in the pantry

• Chickpeas (the foundation of everything from hummus to roasted snacks or my go-to quinoa bowl)

• Black beans

• Lentils (cook faster than other legumes and work in everything from soups to salads)

  • You can buy pre-cooked lentils or make them in an Instant Pot if you have one.

Whole Grains:

• Quinoa (technically a seed but acts like a grain with more protein)

  • You already know I love a good quinoa bowl

• Oats (not just for breakfast – try savory oat bowls!)

  • Stay tuned for my go-to granola recipe that my brother said tasted like Honey Bunches of Oats (in a good way)

Fruits Beyond Apples:

• Berries (fiber and antioxidants)

• Pears (one of the highest-fiber fruits)

• Kumquats (remember to eat the fiber-rich rind)

• Avocados (yes, that creamy goodness is loaded with fiber)

Vegetables That Aren't Just Salad Greens:

• Artichokes (one of the highest-fiber vegetables)

  • Trader Joe’s sells marinated artichokes that are so good on their own, added in salads, in pastas, roasted, or on pizza. They also make for a great dip if you dump the whole jar into a food processor.

• Sweet potatoes (the skin is especially fiber-rich)

Nuts and Seeds:

• Chia seeds (can absorb up to 10x their weight in water)

• Flaxseeds (need to be ground to access their benefits)

• Almonds (the perfect fiber-protein-healthy fat combo)

  • About one handful of almonds (approximately 1 ounce or about 23 almonds) contains approximately 3.5-4 grams of fiber. A great little mid-afternoon snack.

My Fiber Sneaking Strategy

Here's my philosophy: the best fiber is the fiber you actually eat. And you're more likely to eat it when it's incorporated into dishes you already love rather than forcing yourself to choke down foods that don't bring you joy.

Some of my favorite fiber-sneaking techniques:

1. The Smoothie Method: Add a tablespoon of ground flaxseed or chia seeds to your morning smoothie – you won't taste them, but your gut will thank you.

2. The Roasted Vegetable Revolution: Remember the days of sheet-pan dinners on Pinterest? That's fiber that doesn't feel like a chore to eat.

3. The Dip Strategy: Hummus, bean dips, and even avocado spread all deliver fiber in a form that makes you want to eat more vegetables as vessels.

4. Granola to the Rescue: snack on it, add it to yogurt, do whatever you want with it really.

If you’re managing Sjogren's or other chronic conditions, fiber takes on additional importance. It helps maintain hydration through water absorption, supports stable blood sugar levels which is crucial for managing inflammation.

But there's a balancing act: too much fiber all at once, especially if you're not used to it, can be challenging.

Here's my approach:

• Increase fiber intake gradually (too much of a good thing isn’t always great)

• Pair fiber-rich foods with plenty of water

• Focus on gentle fiber sources when symptoms are flaring; meaning, consider cooked versus raw based on how you're feeling

Some days you might have the energy to prepare a big bowl with five different plants, and other days you might be reaching for that emergency can of fiber-rich beans to add to a simple pasta. Both are wins.

The goal isn't to hit some perfect fiber target every day, but instead it's to nourish yourself and your gut microbiome in a way that feels sustainable and enjoyable.

Coming Soon: Stay tuned for my next post where I’ll share my granola that I make every Sunday night.

If you've been waking up with sinus headaches, pressure, and congestion, you're definitely not alone. I've been experiencing the same symptoms, despite not typically suffering from seasonal allergies, especially in spring. And in a surprising twist, I discovered I wasn't the only one in my household affected! My sweet flat-faced exotic shorthair cat, Desmond, was showing similar symptoms, which is honestly how I realized I was suffering from allergies since I tend to treat my symptoms on autopilot these days.

recently posted a piece on Benadryl and antihistamines, that is worth a read.

Dr. Rubin's Substack

Why it is time to move on from Benadryl (for most people)

For generations, Benadryl (diphenhydramine) has been the go-to allergy medication. It is the pink pill that sits in your grandma’s medicine cabinet, the quick fix for sneezing, a sudden rash, or to fall asleep. However, as our understanding of allergies and medications has evolved it has become clearer that it’s time for most people to move on from Bena…

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a year ago · 317 likes · 34 comments · Dr. Zachary Rubin

When Your Cat Becomes Your Allergy Companion

Desmond has been acting off for the past few weeks; he’s been sneezing more than usual (which, admittedly, isn't entirely unusual for flat-faced cats) but also being unusually vocal and having some bathroom irregularities. Concerned, we called the ER vet on a Friday night, who assured us that since he was still "going," he didn't have a blockage and could wait to see his regular vet.

But then it hit me: my allergies had been acting up, and Desmond's symptoms seemed suspiciously similar. In fact the night before I had filmed a 20-second video of him snoring that was making me laugh, but now makes me feel bad his sinuses were bugging him!

After some research, we discovered that there aren't many natural allergy remedies for cats, so we reluctantly gave him some Zyrtec (having learned from previous experience that Claritin makes him aggressive).

I also started giving him gentle sinus massages, which he absolutely loved. The remarkable thing? Ever since that phone call with the vet, Desmond transformed into a brand-new cat — jumping and playing in ways we hadn't seen in ages. It was almost as if he'd overheard our conversation about a potential vet visit and decided that suffering with allergies was preferable to a trip to the doctor.

The Sjogren's Connection

By now you’re wondering what my cat has to do with Sjogren’s, allergies, and food… well, first let’s talk about why allergies present a particular challenge if you have Sjogren’s. Over-the-counter antihistamines can exacerbate the dry mouth, dry eyes, and other dryness symptoms that already plague us.

So for me, finding natural remedies became not just a preference, but a necessity.

Natural Remedies Worth Exploring

1. Nettle Leaf

Stinging nettle has emerged as one of the most promising natural remedies for allergy symptoms. Research indicates that nettle leaf may help reduce allergy symptoms by acting as an anti-inflammatory and natural antihistamine.

Nettle leaf can be consumed as a tea, which is a popular way to consume stinging nettle for allergies during allergy season. The plant contains compounds that may help reduce symptoms like sneezing, runny nose, and itchy eyes.

Some research has found evidence that "stinging nettle leaf may be useful in reducing the symptoms of hay fever by acting as an anti-inflammatory." Nettle appears to work by inhibiting the body's production of histamine and other inflammatory chemicals that trigger allergic reactions.

Nettle can be taken as a tea, in capsule form, or as a tincture.

Sometimes I will take a supplement from Orthomolecular called Natural D-Hist, which contains stinging nettle.

2. Butterbur

Butterbur has shown promising results in clinical studies for allergy relief, with some research showing it can be as effective as conventional antihistamines without the drowsiness side effect.

Studies have found that "butterbur had a similar effect to an antihistamine drug in patients with grass pollen allergy" and was equally effective in treating year-round allergies. It appears to work by inhibiting leukotrienes and histamines, inflammatory chemicals involved in allergic reactions — which is just fancy speak for it helps reduce the allergy symptoms.

However, it's crucial to note that butterbur "contains substances called pyrrolizidine alkaloids (PAs)" which can damage the liver. Always choose PA-free butterbur products, which have had these harmful compounds removed during processing.

While the evidence for butterbur is promising, it's best used under medical supervision, especially if you have liver conditions or are pregnant or breastfeeding. Also: I’m not a doctor, and I’m definitely not your doctor, so please talk to your actual doctor.

3. Eucalyptus

This Australian native plant has been used traditionally for respiratory conditions and has properties that may help with allergy symptoms.

Indigenous Australians have used eucalyptus for centuries, not just for its antiseptic properties but also for respiratory conditions. The leaves are "deeply connected to Indigenous spiritual health practices" and are often burned in smoking ceremonies to cleanse and encourage good health.

Eucalyptus can help clear congestion and soothe discomfort from allergies. It's been historically called the "Fever Tree" and used to "relieve cold and flu symptoms, combat viral infections, and enhance immunity."

Eucalyptus can be used as a tea, in essential oil form for inhalation (never ingest essential oils), or added to a shower or bath for steam inhalation. The cooling, opening sensation can provide immediate relief for congested sinuses. I also love peppermint oil for steam inhalation in a shower when I’m congested.

4. Local Honey

While scientific evidence is mixed, many people report benefits from consuming local, raw honey. The theory is that small amounts of local pollen in the honey can help desensitize your immune system over time. I mean… it can’t hurt to add a little local honey into your morning tea, right?

5. Saline Nasal Irrigation

A simple saline solution used in a neti pot or nasal spray can flush allergens from the nasal passages and thin mucus. This is especially helpful before bed to improve sleep quality during allergy season. Also I’m big on taking a shower before bed — I don’t want to be sleeping in any pollen or air pollution that has accumulated on my body or in my hair. I have enough troubles sleeping without adding pollen to the mix.

6. Quercetin-Rich Foods

This natural flavonoid has antihistamine properties and is found in foods like onions, apples, berries, and tea. Some people find that increasing these foods in their diet during allergy season helps reduce symptoms. We’ll dive into some foods you can focus on below.

This is also in that D-Hist supplement I mentioned above.

7. Electrolytes and Magnesium

From my personal experiences, electrolytes and magnesium help with my allergy symptoms, particularly headaches and muscle tension. Magnesium has natural anti-inflammatory properties and may help relax the airways.

Eat Your Way To Allergy Relief

Foods Rich in Quercetin

Quercetin is a natural plant compound that acts as an antihistamine by stabilizing mast cells and decreasing histamine release, which in turn help to reduce allergy symptoms.

• Onions (especially red onions): Raw onions have the highest concentration of quercetin, with cooking reducing the content, so eating them raw in salads or as sandwich toppings is most effective. Healthline

• Apples (particularly the skin)

• Berries (all varieties)

• Grapes

• Broccoli

• Peppers (especially bell peppers)

• Cabbage (particularly red cabbage)

Vitamin C-Rich Foods

Vitamin C is a powerful tool against allergies as it acts as a natural antihistamine and has anti-inflammatory properties.

• Citrus fruits (oranges, lemons, grapefruits)

• Bell peppers: (fun fact: Brussels sprouts, broccoli, and bell peppers all contain more vitamin C than oranges)

• Broccoli

• Kiwi

• Brussels sprouts

• Cauliflower

• Kale

• Tomatoes (which also contain lycopene, another anti-inflammatory compound)

Omega-3 Fatty Acids

Foods rich in omega-3 fatty acids help reduce inflammation in the body, which can decrease allergy symptoms:

• Fatty fish (salmon, mackerel, sardines): These are sources of anti-inflammatory omega-3s

• Walnuts

• Flaxseeds

• Chia seeds

Foods with Natural Antihistamine Properties

• Pineapple: Contains bromelain, an enzyme that can help reduce inflammation and irritation in allergic conditions — though be careful with pineapple and certain medicines.

• Turmeric: The active ingredient curcumin has anti-allergenic properties (works best when combined with black pepper)

• Ginger: Contains antioxidative and anti-inflammatory compounds that may help reduce allergy symptoms

• Almonds: Crunchy almonds don't just make the perfect salty snack; they're also natural antihistamines with magnesium that helps relax your airway

Probiotic-Rich Foods

Probiotics support gut health, which can in turn help regulate immune response:

• Yogurt (especially Greek yogurt with live active cultures)

• Kefir

• Sauerkraut

• Kimchi

• Kombucha

When to Seek Medical Help

While natural remedies can provide significant relief, it's important to consult with a healthcare provider if:

• Your symptoms are severe or don't improve with home treatment

• You develop a fever or signs of infection

• You have underlying conditions like asthma that could be complicated by allergies

• You're unsure about potential interactions between supplements and medications you're taking

My Approach to Allergy Season

What works for managing allergies can vary significantly from person to person. My current regimen includes electrolytes, magnesium, and butterbur, but I'm looking to add nettle leaf tea and more eucalyptus steam sessions to my routine. Plus I’ll be sure to focus on the right foods for my gut and allergies.

As for Desmond, he's accepting his antihistamine (hidden in his wet food, of course) and enthusiastically requesting his head massages. His sudden bursts of kitten-like energy remind me that sometimes relief can come from unexpected places, but also be a reminder to check on yourself.

Whether you're a longtime allergy sufferer or, like me, finding yourself unexpectedly dealing with seasonal symptoms, I hope some of these natural approaches provide relief.

Stay well, breathe easy, and may your tissues remain unused this allergy season

This dish follows my kitchen philosophy: adaptable components that work with your energy levels, reliable ingredients that won't let you down, and leftovers that actually improve over time. It's the kind of recipe that feels special enough for a weekend dinner, but simple enough for a Wednesday when you're running on fumes.

The Perfect Pesto (No Mortar and Pestle Required)

Let's start with the star of the show: a simplified pesto that doesn't sacrifice flavor for convenience. You don’t have to be exact with pesto measurements. Below are some guidelines, but make it to the texture and flavor you like.

Ingredients:

• 2 cups fresh basil leaves, loosely packed

• 1/3 cup extra virgin olive oil

• 1/2 cup grated Parmigiano Reggiano (more if you want — I measure Parmigiano Reggiano with my heart not a measuring cup, and sometimes I will just cut into small chunks instead of grating)

• 1-2 teaspoons garlic powder (depending on your preference)

• 1/2 teaspoon salt (adjust to taste)

• Optional: 2 tablespoons pine nuts or walnuts

Method:

1. Add all ingredients to your food processor

2. Pulse until combined but still slightly textured

3. Taste and adjust seasonings

Energy-Saving Tip: Using garlic powder instead of fresh cloves not only saves you the prep time but also creates a milder flavor that won't overwhelm the fresh spring vegetables.

You can make this earlier in the day to save yourself a bit of time during the dinner hour.

The Pasta Foundation

When it comes to gluten-free pasta, quality matters more than almost any other ingredient in this dish.

My Recommendation: Rummo gluten-free pasta holds up beautifully both fresh and as leftovers. Unlike some GF pastas that turn to mush when reheated, Rummo maintains its structure and doesn't taste like cardboard. I prefer penne for this dish, but any shape will do.

Cooking Notes:

• Always salt your pasta water generously

• Reserve 1/2 cup of pasta water before draining (this starchy liquid helps the pesto cling to the pasta)

• Cook the pasta just shy of al dente if you're planning to reheat leftovers

Spring Vegetables That Shine

The beauty of this dish is that it celebrates whatever spring vegetables are available and appealing to you that day.

My Favorites:

• Asparagus, trimmed and cut into 1-inch pieces

• Fresh peas (or frozen, which can be even sweeter)

• Baby spinach (requires no prep, just throw it in at the end)

• Spring onions, thinly sliced

Simple Preparation:

• For asparagus or fresh peas: Blanch in the pasta water for the final 2 minutes of cooking or roast the asparagus.

• For frozen peas: Add directly to the drained hot pasta

• For greens: Add to the hot pasta and allow the residual heat to wilt them

Protein Options That Work

The protein component is entirely based on what sounds good to you and your energy levels that day.

My Go-To Choices:

• On good energy days: Buttery pan-seared halibut with lemon

• Medium energy: Quick-cooking salmon fillets or chicken breasts

• Low energy options: Canned wild salmon or rotisserie chicken

For the Buttery Halibut:

• Season halibut fillets with salt, onion powder, garlic powder, and pepper

• Sear in butter and olive oil (2-3 minutes per side)

• Finish with lemon juice and zest

Putting It All Together

1. Cook pasta according to package directions (remember to salt the water)

2. Add your chosen vegetables during the last 2 minutes of cooking

3. Reserve some pasta water, then drain pasta and vegetables

4. Return everything to the pot, add your pesto and a splash of pasta water

5. Toss gently until everything is coated

6. Add your protein and fold in gently

7. Finish with a drizzle of good olive oil, extra parmesan, and fresh black pepper

Storage & Reheating Tips

This is one of those dishes that actually tastes fantastic cold the next day, but it also reheats beautifully.

To Store: Keep in glass containers in the refrigerator for up to 3 days.

To Reheat:

• Microwave: Add a tiny splash of water, cover loosely, and heat in 30-second intervals

• Oven: cover the pasta with foil and bake for a few minutes at 350 degrees.

• Stovetop: Warm gently in a pan with a small splash of olive oil

The Flexibility Factor

The real beauty of this dish is how it adapts to what your body needs that day. If you're having a high-energy afternoon, you might make the pesto from scratch and sear some halibut. On a tougher day, you could use store-bought pesto and canned salmon. Either way, you're getting a nourishing meal that honors both your taste buds and your energy levels.

My relationship with matcha has been a bit like reconnecting with an old friend. We had our moment, drifted apart for reasons I can't quite remember, and now I'm rediscovering all the qualities that made me appreciate it in the first place. For someone who can wax poetic about coffee — specifically the nuances of a Melbourne Magic from ST. ALi (a double ristretto topped with silky milk, served three-quarters full — essentially a stronger, smaller flat white), it might seem surprising that I ever want to explore another caffeinated beverage.

The Matcha Journey: From Mall of America to Ceremonial Grade

My introduction to matcha came through David's Tea at the Mall of America during my Minnesota days. Like many first encounters with matcha in North America, mine was sweetened and flavored — training wheels for what would eventually become a more sophisticated appreciation. When I traveled for my NHL work in Canada, David's Tea locations became familiar landmarks, places where I could explore their wild flavor combinations.

But there's a world of difference between those sweetened matcha blends and the ceremonial grade powders I've come to appreciate now. Though don’t get me wrong, I still enjoy their Salty Caramel Matcha immensely.

Understanding Matcha: Not All Green Powders Are Created Equal

If you're new to matcha or looking to elevate your experience, understanding the different grades is essential.

Ceremonial Grade: The Gold Standard

Ceremonial grade matcha is the highest quality available and traditionally used in Japanese tea ceremonies. The distinguishing characteristics include:

• Vibrant green color: The most brilliant shade of green you'll find

• Ultra-fine texture: Smooth as silk with no grittiness

• Complex flavor profile: Sweet, umami notes with minimal bitterness

• First harvest leaves: Made from the youngest, most tender leaves

• Stone-ground: Processed slowly to preserve flavor and nutrients

• Price point: Typically $30+ for 30g (but worth every penny)

Ceremonial grade matcha typically is enjoyed pure — just powder and water, whisked to perfection.

Culinary Grade: The Versatile Option

This is where many of those David's Tea options would fall:

• Deeper green color: Still green, but more muted

• Slightly coarser texture: Not quite as fine as ceremonial

• Stronger, more bitter flavor: Designed to stand up to other ingredients

• Later harvest leaves: More mature leaves with stronger flavor

• Price point: More accessible at $15-25 for 30g

Culinary grade is perfect for lattes, smoothies, baking, and anywhere you might be mixing matcha with other ingredients. The stronger flavor ensures the matcha taste comes through.

Premium Grade: The Middle Ground

Sitting between ceremonial and culinary:

• Bright green color: Not quite as vibrant as ceremonial

• Fine texture: Very close to ceremonial grade

• Balanced flavor: Less bitter than culinary but not as sweet as ceremonial

• Price point: Usually $20-30 for 30g

Premium grade is versatile — good enough to drink straight but also works well in simple preparations like lattes.

The Flavor Spectrum of Matcha

Much like coffee, matcha has its own complex flavor profiles that vary based on origin, harvest time, and processing methods. The main characteristics to look for:

Sweetness

Good matcha has natural sweetness, particularly ceremonial grade. This sweetness is subtle — think fresh sweet peas or young edamame rather than sugar.

Umami

That satisfying, savory quality that makes you want another sip. High-grade matcha delivers a rich umami experience that lingers pleasantly.

Bitterness

Some bitterness is natural in matcha, but high-quality versions keep it in perfect balance. Low-quality matcha often has overwhelming bitterness.

Astringency

That slight drying sensation in your mouth — although not great for Sjogren’s Syndrome. Good matcha has just enough to be refreshing rather than puckering.

Regional Variations

• Uji matcha (Kyoto Prefecture): Often considered the gold standard, with a perfect balance of sweetness and umami

• Yame matcha (Fukuoka Prefecture): Known for its rich aroma and sweeter profile

• Nishio matcha (Aichi Prefecture): Recognized for its full-bodied flavor and brilliant color

Making Matcha Your Way: Traditional Methods and Practical Adaptations

The Traditional Approach

The Japanese tea ceremony approach involves:

1. Sifting the matcha powder to eliminate clumps

2. Using a bamboo whisk (chasen) in a wide, shallow bowl (chawan)

3. Whisking in a specific "M" or "W" pattern to create the perfect froth

4. Serving immediately in the same bowl it was prepared in

The Adaptive Approach (Because Real Life Happens)

As someone with joint pain and elbow issues, I completely understand the need for adaptations. My Subminimal Nanofoamer has been a game-changer, and here's how I use it:

1. Sift 1-2 teaspoons of matcha into a cup (sifting is still important)

2. Add an ounce of room temperature water

3. Use the Nanofoamer to create a smooth paste with no clumps

4. Add remaining hot water (around 175°F, not boiling) or cold water for iced

5. Give it another quick foam if needed

Is it traditional? No. Does it work beautifully while saving my joints? Absolutely. The matcha police won't come for you if you use an electric frother, milk frother, or even a small immersion blender.

Hot vs. Iced: Seasonal Matcha Enjoyment

Hot Matcha

Traditional hot matcha has a richness and depth that's perfect for cooler days. The heat brings out the complex flavors and aromatic qualities. For the best hot matcha:

• Use water around 175°F (much cooler than for coffee)

• Drink immediately after preparation

• Consider a preheated cup to maintain temperature

Iced Matcha

In summer, iced matcha is refreshing and highlights different flavor notes. The cold preparation tends to mute bitterness and emphasize sweetness. For perfect iced matcha:

• Whisk with a small amount of hot water first to dissolve completely

• Add cold water and ice after fully dissolved

• Consider using slightly more matcha powder than for hot preparation to maintain flavor intensity

The Benefits Beyond the Cup: Why Matcha Matters

Matcha isn't just delicious—it offers some compelling health benefits that make it worth considering, especially for those managing chronic conditions.

The Caffeine Difference

For those wondering about matcha versus coffee, the caffeine experience is notably different:

• Amount: Matcha contains roughly 1/3 to 1/2 the caffeine of coffee (about 35mg per serving compared to 95mg in coffee)

• Release: The caffeine in matcha is bound with L-theanine, which slows its absorption, creating a sustained 3-6 hour energy curve rather than coffee's spike and crash

• Effect: Many people report clear, calm focus rather than jittery energy

L-Theanine: The Calm Alert

The natural L-theanine in matcha promotes alpha wave activity in the brain—the same brain state achieved through meditation. This creates that unique "calm alert" feeling that matcha drinkers often describe.

Antioxidant Powerhouse

Matcha contains catechins (particularly EGCG) at concentrations far higher than regular green tea because you're consuming the whole leaf, not just the water it's steeped in. These compounds have been studied for their anti-inflammatory properties, which could be beneficial for joint issues.

Chlorophyll Content

The high chlorophyll content (responsible for matcha's vibrant green color) has detoxifying properties and contributes to matcha's distinctive flavor profile.

The Brain Benefit

• Cognitive enhancement: The L-theanine and caffeine combination improves attention, reaction time, and memory in ways caffeine alone doesn't.

• Neuroprotection: Matcha’s catechins (particularly EGCG) protect neurons from oxidative stress and may help prevent cognitive decline.

• Mood regulation: The effect on neurotransmitters like dopamine and serotonin that create that unique "calm alert" feeling.

• Improved cerebral blood flow: I suffer from something called venous hum, so I’m always searching for help with cerebral blood flow.

• Memory enhancement: Research showing EGCG may promote the formation of new neurons in memory-related brain regions.

The research on matcha and brain health is especially exciting because it suggests the benefits accumulate over time with regular consumption. This makes matcha not just an enjoyable daily ritual but potentially a long-term investment in brain health.

Note: If you want to look at some scientific posts about matcha and health check out the end of the post.

Matcha vs. Coffee: Not an Either/Or Proposition

As a lover of both fine coffee and quality matcha, I see them as complementary rather than competitive. They offer different experiences:

Coffee Strengths:

• Rich, varied flavor profiles with notes ranging from chocolate and nuts to fruits and flowers

• Higher caffeine content for more immediate energy

• Social ritual deeply embedded in many cultures

• Potentially stronger effects on blood flow due to higher caffeine content

Matcha Strengths:

• Clean, sustained energy without jitters or crashes

• L-theanine for focused calm

• Higher antioxidant content

• Unique flavor experience with umami qualities rarely found in coffee

• Versatility in cold preparations

For those sensitive to coffee's effects, matcha can be a perfect alternative. The lower but sustained caffeine content might provide just enough of the beneficial effects to help keep you alert.

A Personal Note on Adaptations

If you like how something comes out, then it's the perfect way to do it. This applies to so much beyond just matcha preparation.

Yes, there's beauty in the traditional ceremony with its bamboo whisk and careful movements. But there's also beauty in finding ways to incorporate beneficial practices into real life with real limitations. A Nanofoamer (or milk frother) approach isn't just a compromise — it's an intelligent adaptation that makes matcha accessible for you.

Whether it's using an electric frother instead of a bamboo whisk, adding a touch of honey or maple syrup to your ceremonial grade (the purists just gasped), or enjoying your matcha as a latte with oat milk, the best preparation method is the one that works for you and your body.

Getting Started: Building Your Matcha Kit

If you're inspired to jump back into matcha, here's a simple starting kit:

1. A quality matcha powder: Start with a premium grade that's versatile enough for different preparations

2. A small sifter: Essential for clump-free matcha

3. Your whisking tool of choice: Whether traditional bamboo or adaptive like the Nanofoamer

4. A dedicated cup: While not essential, having a special cup makes the experience more enjoyable

Final Thoughts: The Ritual of Return

There's something poetic about returning to matcha after time away. You come back with new perspectives and appreciation. Whether you're drawn to its gentle caffeine curve, its potential health benefits, or simply its unique flavor profile, matcha offers a different kind of relationship with caffeine — one that might be particularly well-suited to your specific needs.

So here's to finding what works for your body, adapting traditions to suit your life, and enjoying the perfect cup of matcha — however you choose to prepare it.

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Coming Soon: Spring's bounty of fresh vegetables and how to incorporate them into low-energy, joint-friendly meals. Stay tuned for recipes that bring brightness to your plate without taxing your body.

Scientific Research

• Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience, 11(4), 193-198. ↩

• Dietz, C., Dekker, M., & Piqueras-Fiszman, B. (2017). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Research International, 99, 72-83. ↩

• Pervin, M., Unno, K., Ohishi, T., Tanabe, H., Miyoshi, N., & Nakamura, Y. (2018). Beneficial Effects of Green Tea Catechins in Neurodegenerative Diseases. Molecules, 23(6), 1297. ↩

• Kuriyama, S., Hozawa, A., Ohmori, K., Shimazu, T., Matsui, T., Ebihara, S., Awata, S., Nagatomi, R., Arai, H., & Tsuji, I. (2006). Green tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project. The American Journal of Clinical Nutrition, 83(2), 355-361. ↩

• Williams, J. L., Everett, J. M., D'Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2020). The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods for Human Nutrition, 75(1), 12-23. ↩

• Dodd, F. L., Kennedy, D. O., Riby, L. M., & Haskell-Ramsay, C. F. (2015). A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and mood. Psychopharmacology, 232(14), 2563-2576. ↩

• Wang, Y., Li, M., Xu, X., Song, M., Tao, H., & Bai, Y. (2012). Green tea epigallocatechin-3-gallate (EGCG) promotes neural progenitor cell proliferation and sonic hedgehog pathway activation during adult hippocampal neurogenesis. Molecular Nutrition & Food Research, 56(8), 1292-1303. ↩

• Feng, L., Gwee, X., Kua, E. H., & Ng, T. P. (2010). Cognitive function and tea consumption in community dwelling older Chinese in Singapore. The Journal of Nutrition, Health & Aging, 14(6), 433-438. ↩

Starting With Good Foundations

My gardening journey begins with a raised garden bed in my backyard. After some trial and error last spring with Miracle Gro's Organic Compost Soil, I've switched to FoxFarm Ocean Forest Potting Soil.

This soil change wasn't random - FoxFarm is well-regarded among gardeners for good reason. It's pre-mixed with beneficial components including aged forest products, sandy loam, and fish emulsion that create an ideal growing environment. The soil drains well while retaining appropriate moisture and provides nutrients that help plants establish strong root systems. Perhaps most importantly for someone battling arthritis and fatigue, it's ready to use without needing additional treatments or amendments - no dealing with fungus gnats or other soil pests that might drain my limited energy.

Check out this video comparing some popular soil brands.

I’m also using FoxFarm’s fertilizer trio throughout the season to encourage growth.

Plant Starts: A Smart Shortcut

While seed starting is certainly more economical, I'm opting for plant starts from my local nursery. This decision reflects a mindful approach to conserving my energy while setting myself up for success. Plant starts offer several advantages when you're dealing with joint pain or limited energy:

• They eliminate the delicate germination phase where many failures can occur

• They require less daily monitoring and maintenance

• They establish more quickly in garden beds

• They provide quicker gratification, which is motivating when trying something new

I've selected plants that excite me while offering therapeutic benefits: blue dwarf kale, eggplant, sweet snacking peppers, strawberries, leeks, rosemary, marigolds (for natural pest control), two Australian Finger Lime trees, a Dorset apple tree, and a Meyer lemon tree.

I've also installed a metal trellis where I'll be growing Armenian and Persian cucumbers, letting them climb vertically to save space and make harvesting easier on my joints.

Now, I made a mistake already in my spring gardening. I planted a lot of starts in pots with a soil that is known for fungus gnats. Now I could have spent a lot of time and effort treating the fungus gnats, but it seemed easier on my body to plant directly into the garden bed instead. So you’ll notice that on the right-hand side of this strawberry pot, it looks like some wilted or even dead parts of a strawberry plant. I left this in the picture to show that not everything goes as planned, and that’s ok. However, many of the strawberry starts survived being transplanted from the pot into this planter.

Garden Tools and Techniques for Joint-Friendly Gardening

When you're gardening with arthritis or joint pain, having the right tools and techniques makes all the difference. Here are some approaches I'm implementing:

Ergonomic Tools: I've invested in tools with cushioned, ergonomic handles that reduce strain on joints. Look for those certified by the Arthritis Foundation or similar organizations.

Vertical Gardening: Where possible, I'm training plants to grow upward on trellises or supports, reducing the need to bend. My cucumber trellis is a perfect example of this approach.

Garden Kneeler/Seat: This dual-purpose tool can be flipped to serve as either a kneeling pad with handles for support or a seat for tasks that require longer periods of work.

Scheduled Garden Sessions: Rather than tackling everything at once, I'm breaking garden tasks into 20-30 minute sessions to avoid overexertion especially as temperatures heat up.

Morning Gardening: I've found that gardening in the morning, after my joints have had time to warm up but before the day's activities cause fatigue, works best for my body.

Garden Gloves with Grip: These provide both protection and improved grip strength, which is helpful when joints are painful.

Know Your Zone

If you're also considering gardening, especially with chronic health considerations, start by researching your USDA hardiness zone. This standardized scale helps identify which plants are likely to thrive in your specific climate. Understanding your zone saves energy, money, and potential disappointment by guiding you toward plants that naturally do well in your region. So while there are plenty of garden experts on YouTube telling you how to grow anything and everything, check what will thrive in your area.

For spring planting, consider not just your current conditions but how your climate will change as summer approaches. Some plants that thrive in spring may struggle with summer heat, while others might need that warmth to produce. Your local nursery can be an invaluable resource here - the staff typically know exactly what works in your specific microclimate.

The Deeper Reward

There's something uniquely satisfying about eating food you've grown yourself. Beyond the nutritional benefits of ultra-fresh produce, there's a psychological benefit to seeing tangible results from your care and attention - especially important when dealing with chronic conditions that can sometimes feel like they limit what you can accomplish.

I'm approaching this garden with optimism tempered by realistic expectations. Will everything thrive? Probably not — to be transparent, I already waterlogged and destroyed some scallions. But I'm hoping that by keeping my muscles and joints active through gentle, purposeful movement, I'll see improvements in my arthritis symptoms. And if I end up with home-grown kale for my salads and Meyer lemons for my tea along the way? That sounds like a victory worth celebrating.

I'll be sure to update on how both the plants and my joints are responding to this new adventure. Have you found gardening therapeutic? I'd love to hear your experiences.

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The Spring Kitchen Reset: Organizing for a New Season

A Fresh Season, A Fresh Name

Before we dive in, I have some exciting news to share. As of March, this newsletter is getting a little refresh of its own! "Sjogren's Chef" is becoming "Adaptive Appetite" – a name that better reflects the broader scope of what I want to share with you all.

Don't worry – I'll still be bringing you content through the lens of my journey with Sjogren's, but I'm expanding to include more culinary adventures and wellness strategies that work for various adaptive needs. Whether you're managing an autoimmune condition, dealing with food sensitivities, or just looking for flexible approaches to cooking and eating well, "Adaptive Appetite" is about finding joy in food despite whatever challenges we might face.

The timing feels right – as we transition into spring and refresh our kitchens, I'm refreshing this space we share. Thank you for being part of this journey, and I hope you'll continue with me under this new banner. Now, onto today's topic.

I'll let you in on a little secret: I spring clean in January. Yes, January.

It's not because I'm some ultra-organized person with boundless energy. It's simply because I live in a warmer climate, and by the time the calendar officially says "spring," I've already stashed my sweaters in the back of the closet and swapped my hot tea habit for its iced counterpart.

I realized I wasn't alone in this when I heard someone on a podcast mention the same phenomenon. There seems to be this whole subset of people who tackle their annual refresh well before the official start of spring. Maybe it's the post-holiday need to reclaim our spaces, or perhaps it's just the natural rhythm of living somewhere where winter is more of a concept than a reality.

But regardless of when the urge strikes you, there's something particularly satisfying about a kitchen reset as we transition seasons. And March — caught between winter's comfort food marathons and spring's lighter fare — is the perfect time to take stock, clean out, and set yourself up for success.

The Great Pantry Excavation

Let's be honest: most of us have items lurking in the back of our pantries that have been there for ages. A proper kitchen reset starts with facing those forgotten corners.

This is why I now swear by the "pantry inventory" method. It's simple:

1. Take everything out (preferably on a higher-energy day, or in stages if needed)

2. Check expiration dates and toss anything past its prime

3. Group similar items together. Even better: contain things. I have a snack bin. A bins for just nuts. A bin for grains.

4. Write down what you have

5. Put everything back in an organized fashion

That written inventory is the game-changer. Keep it on your phone or taped inside your pantry door. When meal planning, you can check what you already have. When shopping, you can avoid buying duplicates of items you've forgotten about. And most importantly, you can start prioritizing using ingredients that might be approaching their "best-by" dates.

The Refrigerator Reality Check

If the pantry excavation feels like archaeology, the refrigerator cleanout is more like crime scene investigation. Those mysterious containers in the back? That sauce with the questionable film on top? It's time to face the music.

I now make this process less overwhelming by tackling it weekly rather than letting it become a seasonal ordeal. Sunday evenings have become my "fridge audit" time. Before planning the week ahead, I:

• Check all produce and either use it immediately, freeze it, or compost it if it's too far gone

• Inspect leftovers and either eat them for Sunday dinner or freeze them — to be honest though, I usually put leftovers in the fridge right away.

• Wipe down shelves as needed (a quick spray and wipe, nothing fancy)

• Check condiments for anything suspicious (mold in jam is not a "flavor enhancer")

While I know cleaning and organizing isn't everyone's idea of a good time—especially when you're managing fluctuating energy levels — there's something deeply satisfying about opening your refrigerator and actually knowing what's in there. It's like giving your future self a gift. A gift that says, "Hey, I know you're tired, but look! I've made it easy for you to actually cook something."

From Seasonal Shift to Lasting Habits

The real magic happens when we transition from a one-time reset to sustainable habits. Because let's be real: a perfectly organized kitchen that devolves into chaos within a week isn't helpful to anyone.

When you're having a low-energy day, the last thing you need is to fight through a disorganized kitchen just to make a simple meal. That's exactly when the takeout menu starts looking tempting.

Some practices that have helped me maintain the reset:

• The one-in, one-out rule for condiments: Before buying or creating a new interesting sauce, I need to finish an existing one. Though I rarely stick to this because I love a condiment.

• The weekly "use it up" meal: One dinner per week focused on whatever needs to be used before it spoils.

• The "front and center" strategy: Items that need to be used soon go at eye-level in the fridge or front of the pantry.

• The freezer inventory: A running list of what's in the freezer, with dates. I keep a white board need my freezer to list the meals/items in there and erase when I use them.

Seasonal Food Transitions

As we edge into spring, our eating patterns naturally shift. Those hearty stews and roasts that sustained us through winter start feeling too heavy, and we crave fresher, lighter options.

A kitchen reset is the perfect time to make space for the new season's eating patterns:

• Move your soup pot to a less accessible spot and bring your salad spinner front and center

• Stock up on herbs that will enliven spring dishes (or better yet, start a hydroponic herb garden)

• Transition your pantry with lighter grains like quinoa that work well in spring salads

• Make room in your freezer for frozen fruits that will become smoothies as temperatures rise

Adapting for Low-Energy Days

If you're reading this and thinking, "That sounds nice, but my energy tank is currently on empty," I hear you. The beauty of a kitchen reset is that it doesn't have to happen all at once.

Try breaking it down into micro-tasks:

• Day 1: Just check expiration dates on pantry items

• Day 2: Organize one refrigerator shelf

• Day 3: Take stock of your freezer contents

• Day 4: Organize your cooking tools for the new season (consider donating items you don’t use)

Remember: even small resets can make a big difference in how functional your kitchen feels. And a more functional kitchen means less energy wasted on hunting for ingredients or tools when you're already running on empty.

Getting Ahead of the Calendar

I know Spring doesn't officially begin until March 20, 2025, but there's something to be said for getting a head start. Spreading tasks over a longer period isn't just convenient — it's essential.

By starting your spring kitchen reset now (even if there's still a chill in the air), you're giving yourself the luxury of time. You can tackle one small section per day or even per week. You can rest between tasks without feeling rushed by the sudden arrival of warmer weather and the accompanying urge to have everything freshened up immediately.

This spread-out approach also allows you to be more thoughtful about the process. Instead of a frantic weekend of cleaning where things might get reorganized in ways that don't actually make sense for your cooking habits, you can make deliberate decisions about where things belong. You can test your new systems and adjust them before the season fully changes.

Plus, there's something deeply satisfying about being prepared. When everyone else is scrambling with their spring cleaning in late March, you'll be sitting back, sipping your iced tea (or maybe still hot tea — let's not rush the weather), and enjoying a kitchen that's already transitioned smoothly into the new season.

Your Spring Kitchen Checklist

To wrap this up, here's a quick checklist you can use for your own spring kitchen reset:

• Check all pantry items for expiration dates

• Create a pantry inventory

• Clean out the refrigerator, checking all condiments and foods hidden in the back

• Defrost the freezer if needed and inventory contents

• Rearrange cooking tools based on seasonal needs

• Stock up on spring essentials (fresh herbs, lighter grains)

• Set up a system to maintain organization (weekly quick cleans)

The goal isn't perfection — it's creating a kitchen that works with you, not against you.

So whether you're a January spring cleaner like me, or you're just now feeling the urge to refresh as actual spring approaches, know that your future self will thank you for creating a kitchen space that makes cooking more accessible, even on the tough days.

Now, if you'll excuse me, I need to go figure out what exactly is in that mystery container at the back of my fridge. Wish me luck.

What about you? Are you a early-year spring cleaner, or do you wait for the actual season? And what's the strangest thing you've discovered during a kitchen cleanout? Let me know in the comments!

Thanks for reading Sjogren's Chef! Subscribe for free to receive new posts and support my work.

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The first time you cut into a blood orange can be startling. The outside looks innocent enough: a regular orange with maybe a slight reddish blush. But slice it open, and suddenly you're looking at something that belongs in an art gallery - deep crimson flesh ranging from ruby red to almost purple, with variations that would make a marble pattern jealous.

Despite their slightly macabre name (whoever named them was definitely going for shock value), blood oranges are actually the result of a perfectly natural mutation. Their distinctive color comes from anthocyanins - the same compounds that give blueberries and blackberries their rich hues. What's fascinating is that regular oranges don't produce these pigments at all. It's like nature decided to try something completely different and created these jewel-toned masterpieces.

Not Just a Pretty Face: The Blood Orange Flavor

While their dramatic appearance might steal the show, the flavor of blood oranges is what makes them truly special. If regular oranges taste like pure sunshine, blood oranges add a sophisticated twist - think sunshine with berry undertones and a hint of tart cherry. They're less acidic than their conventional cousins, with a sweetness that's more complex and nuanced.

Some people detect notes of raspberry, others pick up hints of grape or pomegranate. It's like someone took everything delicious about citrus and berries and wrapped them into one perfectly packaged fruit. The flavor can vary depending on the variety and ripeness - sometimes you'll get one that's more tart, other times you might find one that's almost wine-like in its complexity.

And here's what makes them even more interesting: their flavor actually becomes more intense as the growing season progresses. Early season blood oranges might be milder, with just a hint of that berry note. But wait until peak season (usually January through March), and you'll get the full symphony of flavors.

This unique flavor profile makes them incredibly versatile in the kitchen. They're beautiful simply eaten as is, but they also shine in:

• Salads, where their sweet-tart flavor balances bitter greens

• Desserts, adding natural color and complexity

• Cocktails or mocktails, bringing both visual drama and unique flavor

• Marinades and sauces, where they add depth beyond basic citrus notes

Beyond Beauty: Health Benefits with a Gentle Touch

For those of us managing Sjogren's symptoms, blood oranges offer a friendlier citrus option. Like Meyer lemons, they're less acidic than regular oranges, making them easier on sensitive, dry mouth tissues while still providing those crucial citrus benefits.

But what really sets blood oranges apart is their unique antioxidant profile. Remember that dramatic red color we talked about? Those anthocyanins responsible for the crimson hue are the same compounds found in blueberries and other dark fruits. This means blood oranges pull double duty:

• Traditional citrus benefits (vitamin C, hydration)

• Berry-like antioxidant properties

The specific benefits include:

• Immune system support (hello, vitamin C)

• Anti-inflammatory properties from those anthocyanins

• Hydration with less acid burn

• Potential cardiovascular benefits

• Skin health support

And here's a practical tip for Sjogren's management: try blood oranges in the morning when dry mouth symptoms are often at their worst. Their gentler acidity combined with natural sweetness can help stimulate saliva production without overwhelming sensitive tissues. Plus, they're juicy enough to help with hydration but won't leave you with that uncomfortable acid bite that regular oranges might.

Winter Citrus: A Sweet Goodbye

We started this citrus journey with tiny-but-mighty kumquats, explored the gentle nature of Meyer lemons, and finished with the dramatic flair of blood oranges. Each brings something unique to winter cooking, especially for those managing Sjogren's symptoms.

Quick Recap:

• Kumquats: The pocket-sized powerhouse with that surprising sweet rind and tart center

• Meyer Lemons: Winter's gentle citrus, offering all the brightness without the harsh bite

• Blood Oranges: The show-stopping finale, with their berry-like flavors and stunning color

What They Share:

• Winter peak season

• Unique approaches to citrus flavor

• Sjogren's-friendly qualities

• Versatility in cooking

Preserving Winter's Brightness

Don't want to say goodbye to winter citrus just yet? Each of these fruits can extend their season with a bit of planning. Kumquats take beautifully to candying or preserving in honey - their small size makes them perfect for whole-fruit preservation. Meyer lemons can be salt-preserved (think Moroccan preserved lemons), or their juice and zest can be frozen in ice cube trays for a burst of gentle citrus any time of year. And while blood oranges are best enjoyed fresh, their juice can be frozen into cubes for future cocktails or cooking.

Looking Forward to Spring: As these winter treasures finish their season, we can look forward to spring's bounty.

Stay tuned for what's coming up next in the kitchen!

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What Makes Meyer Lemons Special

If regular lemons are the bold extroverts of the citrus world, Meyer lemons are their gentler, more sophisticated cousins. Picture this: all the brightness of a lemon, but wrapped in honeyed notes and a subtle floral aroma that makes you wonder if this is really a lemon at all.

The first thing you'll notice is their appearance. Meyer lemons have a deeper, more egg-yolk color than standard lemons, with a thin, smooth skin that almost glows. They're also rounder and slightly smaller, looking more like a large mandarin than a typical lemon.

But it's what's inside that really sets them apart. Cut one open, and you'll find flesh that's more golden than yellow, along with a distinctly sweeter juice. While regular lemons can make you wince with their sharp acidity, Meyer lemons offer a gentler experience - think lemon flavor with mandarin sweetness. This makes them particularly friendly for those of us managing Sjogren's symptoms, where harsh acidity can be challenging.

The skin is another revelation. It's thinner and more delicate than regular lemon peel, with an almost herbal fragrance that hints at thyme or bergamot. This thin skin means you'll want to handle them gently, but it also means the entire fruit is more readily usable in cooking. Candied meyer lemon peels are divine.

A Journey from China to Your Kitchen

The story of how Meyer lemons made their way to American kitchens is as fascinating as the fruit itself. These special citrus fruits were discovered in Beijing, China, in 1908 by Frank Meyer, a USDA agricultural explorer (yes, that was his actual job title). Meyer was traveling through Asia in search of new plants that might thrive in American soil.

While Meyer found many plants during his expeditions, this lemon variety would become his most celebrated discovery. However, the path to popularity wasn't immediate. For decades, Meyer lemons were primarily grown as ornamental plants in backyard gardens, particularly in California.

It wasn't until the 1970s that chefs and home cooks began to truly appreciate their culinary potential. A significant boost came from food writer Alice Waters and other California cuisine pioneers who highlighted Meyer lemons in their cooking. Today, while they're still somewhat of a specialty item, you can find them in many grocery stores during their peak season.

Making the Most of Meyer Lemons

Let's talk about how to use these gentle giants of the citrus world. Since they're only available for a limited time (typically November through March), you'll want to make the most of them while they're here.

Simple But Mighty Uses

The beauty of Meyer lemons is that their mild nature means you can use them in ways that might be too harsh with regular lemons:

• Add thin slices to water or tea (the peel won't make it bitter) but do be careful of acidity and your teeth.

• Toss segments into salads whole

• Use the juice in vinaigrettes without needing as much oil to balance the acid

• Grate the zest over finished dishes for an aromatic boost

Preserving Tips

Because Meyer lemons are seasonal, preserving them can help you enjoy their unique flavor year-round:

• Freeze the juice in ice cube trays

• Salt-preserve whole sliced lemons (great in grain bowls or with fish)

• Make a simple Meyer lemon syrup

• Freeze the zest in small portions

Cooking Notes

Their gentle nature changes how you might use them in cooking:

• When substituting for regular lemons, use a bit more juice since they're less acidic

• Watch the zesting pressure - their thin skins need a lighter touch

• They're perfect for dishes where lemon is the star (like a simple pasta or fish)

• Try them in desserts where regular lemons might be too sharp

A Few Favorite Applications

1. Meyer Lemon Vinaigrette:

• Juice and zest of one Meyer lemon

• Good olive oil

• Tiny bit of honey (less than you'd use with regular lemons)

• Salt to taste Perfect on winter salads or drizzled over roasted vegetables

2. Simple Marinade:

• Meyer lemon juice

• Olive oil

• Garlic

• Fresh herbs Particularly good with fish or chicken

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Whether you're managing Sjogren's symptoms or simply appreciate gentler citrus flavors, Meyer lemons deserve a spot in your winter kitchen. Their limited season makes them special, but their versatility makes them worth seeking out. From brightening up your water to adding a subtle lift to marinades and dressings, these unique fruits offer all the benefits of citrus without the harsh edges. So next time you spot these golden orbs at the market, grab a few. Your cooking (and your mouth) will thank you. And remember - if you miss Meyer lemon season this year, there's always preserved lemons to look forward to next winter.

ICYMI: I wrote a post about adaptive cooking and making your kitchen work for you instead of against you on low-energy or difficult days.

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After years of experimenting, I've landed on three meals that have earned their place as my true go-to recipes. They're not just easy - they're adaptable to whatever energy level I'm working with that day. They can be broken down into steps, modified based on what I have on hand, and most importantly, they're actually satisfying to eat.

My Three Go-To Meals:

• Roasted Chickpea Quinoa Bowl

• Spiced Black Bean Rice Bowl

• Marinated Spicy Salmon Rice Bowl

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The Roasted Chickpea Quinoa Bowl: A Bowl of Possibilities

Let's start with what might be my most versatile go-to meal. It's plant-based, satisfying, and you can prep components whenever you have energy throughout the day. Plus, most of the cooking time is hands-off, which means you can rest between steps.

The Components

• Crispy-but-tender roasted chickpeas

• Perfectly cooked quinoa

• Roasted corn

• Quick-pickled red onions

• The star of the show: buttered leeks

Breaking It Down

Let's talk about the chickpeas first. They're the foundation here, and getting them right makes all the difference. I season them with:

• Olive oil (be generous)

• Salt

• Cumin

• Ancho chili powder

• Garlic powder

• Onion powder

The trick is roasting them until they're crisp on the outside but still have a little softness in the middle. You want texture, not tooth-breakers.

The Quinoa Situation

Here's a non-negotiable tip: season your cooking water or broth with salt. This isn't just about taste - it ensures every grain gets evenly seasoned. Nothing's worse than bland quinoa hiding under your toppings.

The Game-Changer: Buttered Leeks

Now, let's talk about these leeks. They're optional if you're having a low-energy day, but when you can manage it, they're transformative. Here's my method:

• Chop up your leeks

• Use a combination of olive oil AND butter

• Cook them low and slow The olive oil keeps the butter from burning, and together they create this caramelized magic that makes the whole bowl sing.

Quick Pickled Onions: Your Secret Weapon

If you have some pre-made, fantastic. If not, a quick pickle with vinegar and salt will do the trick while you prep other components. Pro tip: make extra when you have energy - they keep well and improve pretty much any meal.

Making It Work For You

Here's how to adapt this based on your energy levels:

Low-Energy Day Version:

• Use canned chickpeas, just toss with oil and seasonings

• Skip the leeks

• Use pre-cooked quinoa (frozen or leftover)

• Store-bought pickled onions

• Maybe skip the corn if roasting feels like too much

Full-Energy Version:

• Everything as described

• Add a quick aioli drizzle

• Fresh herbs if you have them

• Maybe some extra roasted vegetables

The Beauty of Batch Cooking

When you're having a good energy day, consider making extra:

• Roasted chickpeas keep well for a few days

• Quinoa freezes beautifully

• Those pickled onions will last in your fridge

• Even the leeks can be reheated (though they're best fresh)

Spiced Black Beans and Rice: The Pantry Hero

If the chickpea bowl is my "feeling ambitious" meal, these black beans are my "I need something comforting and I need it now" go-to. It's almost entirely made from pantry staples, which means it's perfect for those days when getting to the store feels impossible.

The Magic is in the Method

Here's what makes these beans special: we're toasting the spices with shallots. It's a small step that makes a huge difference. Here's how it goes:

Start with shallots (they're gentler than onions and quicker to cook):

• Dice them up

• Sauté in olive oil

• Add a pinch of salt (this helps them soften)

Once they're translucent, it's spice time:

• Ancho chile powder

• Cumin

• Garlic powder

• Onion powder

• A touch more salt

Let those spices toast in the oil with the shallots - this is where the magic happens. The heat wakes up the spices and makes them really shine.

The Bean Situation

• One can of black beans, drained and rinsed

• A couple of bay leaves

• Some water

• Cover and let it all simmer for about 10 minutes

Here's my secret for creamy beans: after the water evaporates, add a good drizzle of olive oil. It creates this silky sauce that makes everything feel more luxurious.

Making It Your Own

The base recipe is vegan, but you can take it in different directions:

• Add some grated cheddar if dairy works for you

• Drizzle with aioli

• Top with quick-pickled onions (see a pattern here?)

• Fresh herbs if you have them

• A squeeze of lime

Energy Level Adaptations

Low-Energy Version:

• Skip the shallots - just use garlic powder and onion powder

• Heat everything together in one go

• Serve over microwaved rice

• Skip the toppings

Full-Energy Version:

• Full shallot and spice treatment

• Make fresh rice

• All the toppings

• Maybe even some fresh corn or avocado if you have it

Storage Tips

This is one of those dishes that actually gets better the next day. The beans soak up more flavor, and everything gets even creamier. Plus, it reheats beautifully and is good cold.

The Salmon Rice Bowl: Yes, That TikTok Trend Actually Works

If you were on TikTok in 2021, you couldn't escape the salmon rice bowl trend. But here's the thing - unlike many viral food trends, this one's actually worth the hype. I've adapted it to work for my energy levels and preferences, and it's become one of my most reliable meals.

Smart Shortcuts Start in the Freezer

Let's start with the salmon. Instead of dealing with fresh fish (which means an extra shopping trip and using it right away), I work with frozen:

• Cut it into cubes while still frozen

• Make a quick marinade:

  • Coconut aminos

  • Ginger

  • Garlic

  • Sesame oil

  • Rice vinegar

  • Salt

• Let it marinate while it thaws

• Pop it in the air fryer (game changer!)

The Rice Trick

Here's where we elevate things:

• Season your cooking water with salt (always!)

• Once cooked, add sesame oil This creates this buttery, nutty rice that's good enough to eat on its own. It's that sesame oil at the end that makes everything feel fancy with minimal effort.

The Flexible Veggie Situation

This is where the "work with what you've got" philosophy really shines. I've used:

• Swiss chard

• Carrots

• Cucumber

• Spinach

• Whatever's in the fridge that needs using

The Finishing Touches

If you have them, great. If not, the bowl is still delicious:

• Nori sheets (break them up or use as "tortillas")

• Furikake seasoning (gets you that sesame/nori flavor in one shake)

• Spicy mayo

• Extra coconut aminos

Energy Level Adaptations

Low-Energy Version:

• Use pre-cooked frozen rice

• Skip the fresh vegetables

• Just use furikake instead of individual toppings

• Basic marinade (maybe just coconut aminos and sesame oil)

Full-Energy Version:

• Fresh rice with the sesame oil finish

• Full marinade

• Multiple vegetables

• All the toppings

• Maybe even a quick pickle or two

Pro Tips

• Keep marinade ingredients on hand - they last forever

• Furikake is worth the investment

• Frozen salmon portions are your friend

• Rice freezes beautifully - always make extra

Some days fish might not sound appealing, or if you eat meat that may not sound great, and that's okay. That's why having multiple go-to meals matters. Between this, the chickpea bowl, and the black beans, you've got options for whatever your body decides to throw at you that day.

For me, it's the joint pain and arthritis, particularly in my hands. Add Raynaud's syndrome to the mix, and winter kitchen tasks become their own special challenge. Something as simple as grating cheese - which most recipes casually toss out as an easy step - means dealing with shooting pain in my elbow after just two or three passes on the grater. And don't even get me started on opening jars with hands smaller than the average adult woman's (a jar key does come in handy for me here).

But here's the thing: I love cooking. I love creating nourishing meals, experimenting with flavors, and the satisfaction of making something delicious. I just had to learn how to adapt my kitchen to work with me, not against me. It turns out, the right tools and strategies can bridge the gap between what we want to cook and what our bodies will let us do on any given day.

Whether you're managing Sjogren's symptoms, dealing with joint issues, or just having a low-energy day, your kitchen setup can either be your biggest obstacle or your greatest ally. After years of trial and error (and yes, plenty of frustrated nights), I've discovered some game-changing ways to make cooking more accessible, even on the tough days.

From investing in the right tools (hello, multi-purpose kitchen attachments) to rethinking how we organize our space, there are ways to keep cooking joyful rather than draining. And sometimes, that means giving ourselves permission to simplify - because there's nothing wrong with a dinner of tinned sardines and rice if that's what your energy levels allow that day.

Smart Tools That Actually Help

Let's start with my kitchen MVP: my KitchenAid stand mixer. But it's not just about the mixer itself - it's about the attachments that turn it into a multi-purpose powerhouse. When you have joint pain or limited hand strength, finding tools that can do multiple jobs isn't just convenient - it's essential.

Think about grating cheese. Those two or three passes on a box grater might not sound like much, but when they send shooting pain through your elbow, it's a different story. That's where the KitchenAid grater attachment becomes a game-changer. Not only does it handle cheese, but it also tackles carrots, cucumbers, and anything else you'd normally hand-grate. Same goes for the slicing attachment - suddenly, prepping vegetables doesn't mean fighting through joint pain.

The pasta roller attachment? That's another hero. Instead of wrestling with a manual crank or attempting to roll dough by hand (which, let's be honest, isn't happening on a day when your joints are flaring), you've got a reliable helper that does the work for you. Even the citrus juicer attachment saves precious energy you might need for other tasks.

Here's my rule for kitchen tools: they need to earn their storage space by doing at least two jobs. That trendy avocado slicer that only does one thing? Not worth the drawer space to me. But a food processor that can chop, puree, mix dough, and create sauces? Now that's an investment in your cooking future.

Some other tools that have earned their keep:

• An electric can opener because manual ones are nobody's friend on a bad joint day — admittedly this is one-purpose item, but for some it may be necessary

• A good quality jar opener (look for ones with multiple size options)

• Ergonomic peelers with chunky handles

• A sturdy, stable cutting board that doesn't slip. If you already have a cutting board you love, you can always buy rubber feet that screw into the button. You just need a drill to do it.

Remember: the goal isn't to fill your kitchen with gadgets. It's about finding tools that remove barriers between you and cooking the foods you love. Sometimes that means investing in quality pieces that will last and serve multiple purposes, rather than collecting one-trick ponies that clutter your drawers.

Storage Strategies That Work

Let's talk about keeping your kitchen organized in a way that makes those low-energy days more manageable. I always have at least one full meal tucked away in my freezer, and I've learned that glass containers aren't just better for the environment - they're better for your food too.

The Freezer Game Plan

Here's a simple system that works: Keep a calendar (either on your phone or stuck to your freezer) marking the 6-8 week mark for frozen meals. It's a simple way to avoid the disappointment of finding freezer-burned food when you're already having a rough day. There's nothing worse than counting on that frozen pizza only to find it's past its prime.

Glass vs. Plastic: Why Glass Wins

I store almost everything in glass containers, and here's why:

• Food stays fresher longer

• No worrying about staining

• You can actually see what's inside (no more mystery containers!)

• They don't absorb flavors or smells

Smart Storage Tips

• Label everything - your future tired self will thank you

• Store ingredients at eye level for easy grabbing

• Keep frequently used items within easy reach

• Group similar items together

• Store heavier items lower to avoid lifting overhead

The Backup Plan

Besides having a full meal in the freezer, I keep a stash of what I call "emergency ingredients" - things that can quickly become a meal when energy is low:

• Cooked grains portioned out and frozen

• Quick-cooking legumes

• Pre-chopped frozen vegetables

• Portions of homemade sauces or dressings

The Reality of Meal Planning: Why Rigid Plans Often Fail

Let's have an honest conversation about meal planning. You know those perfectly organized meal prep photos on Instagram? The ones with five days of identical containers lined up like soldiers? They look great, but let's get real - when you're dealing with chronic illness, that kind of rigid planning can create more stress than solutions.

For me, living with Sjogren’s is so unpredictable. Some days, nausea hits out of nowhere, even when I’m doing everything right. I might be drinking water like it's my job and popping electrolytes like candy, but my body still has other plans. That carefully planned stir-fry I prepped? Suddenly it's the last thing I want to eat.

And let's talk about food waste - because nothing feels worse than throwing away food you spent precious energy preparing. Those meal prep guides that tell you to cook five pounds of chicken on Sunday? They don't account for:

• Unexpected dinner invites from friends

• Days when your symptoms flare

• When that perfectly planned meal suddenly sounds unappetizing

• Changes in plans or energy levels

• The reality that by day four, you might be tired of eating the same thing

A Better Approach: The Flexible Kitchen

Instead of rigid meal plans, I've found success with what I call "flexible foundations." Here's what that means:

• Having 3-4 reliable go-to meals you know you can make even on low-energy days

• Keeping ingredients that can work in multiple dishes

• Breaking recipes into manageable steps you can spread throughout the day

• Giving yourself permission to adapt plans based on how you're feeling

The Go-To Meal Strategy

Your go-to meals should be:

• Easily modified based on what you have

• Adaptable to your energy levels

• Comforting but nourishing

• Simple enough to make without much thinking

Finding Your Kitchen Rhythm

At the end of the day, the most important thing is having a kitchen that works for you, not against you. For me, that means having three reliable meals I can always fall back on - a roasted chickpea quinoa bowl that's endlessly adaptable, spiced black beans that come together mostly from pantry staples, and a riff on that viral TikTok salmon rice bowl that actually lives up to the hype.

(Don't worry - I'll break down all three of these meals in detail in my next post, including how to adapt them for different energy levels and what shortcuts really work.)

Final Thoughts

Remember: your kitchen should adapt to you, not the other way around. Whether that means investing in tools that save your joints, keeping emergency meals in the freezer, or giving yourself permission to simplify on tough days - it's all valid. Some days you might have the energy to caramelize leeks to buttery perfection, and other days you might be reaching for those emergency meals. Both are wins.

The goal isn't to cook Instagram-worthy meals every day - it's to nourish yourself in a way that works for your body and energy levels. With the right tools, storage strategies, and a flexible approach to planning, you can make your kitchen work for you, even on the tough days.

Coming Soon: Stay tuned for my next post where I'll break down my three go-to meals in detail, including how to prep them in stages and adapt them based on your energy levels.

My first encounter with kumquats wasn't actually with the fresh fruit - it was in a marmalade, spread on buttered toast. That tangy sweetness with its distinctive zing was a revelation. As someone who already loved citrus rind in marmalade, this was like discovering the concentrated essence of everything I loved about citrus preserves.

But here's what makes kumquats truly special:

They flip the citrus script entirely. While most citrus fruits hide their sweetness inside, kumquats wear theirs on the outside. The edible rind is sweet, while the inside brings that characteristic citrus tang. And unlike their citrus cousins where you have to carefully peel, segment, or zest, kumquats are a pop-in-your-mouth kind of fruit. (Though fair warning: they're not potato chips - you'll want to limit yourself to a few a day. More on that later.)

What Are Kumquats?

Think of them as nature's take on mandarin oranges, but scaled down to the size of a large olive or grape. These little powerhouses are native to China, where their name means "golden orange" — and they truly are worth their weight in gold when it comes to nutrition. While they originated in China, you can now find them growing in places like California and Florida, making them accessible to those of us in America looking for something special during citrus season.

The Golden Standard: Health Benefits

Let's talk about what makes these tiny fruits so mighty. First up is the showstopper: kumquats pack twice the Vitamin C of an orange. If you’re managing Sjogren's Syndrome or just looking to boost your immune system during winter months, this is huge.

But Vitamin C isn't the only reason these little fruits earned their "golden" nickname. Here's what makes kumquats a nutritional powerhouse:

Fiber-Rich Powerhouse

Remember how I mentioned you can eat the whole fruit? That's where the fiber magic happens. The edible peel and pulp are rich in fiber, which not only helps with digestion but also helps you feel satisfied. This is particularly helpful for those who need to maintain steady blood sugar levels.

Antioxidant Abundance

Kumquats are loaded with antioxidants, including:

• Flavonoids (particularly in that edible peel)

• Phenolic compounds

• Essential oils — These compounds help fight inflammation and oxidative stress in the body, which is particularly relevant for anyone managing autoimmune conditions.

Mineral-Rich

These little fruits pack an impressive mineral punch:

• Potassium (important for hydration and nerve function)

• Copper (supports collagen production)

• Manganese (helps with nutrient absorption)

• Iron (essential for energy levels)

Natural Immune Support

Beyond just Vitamin C, kumquats contain compounds that support overall immune function:

• Anti-inflammatory properties

• Antimicrobial elements (particularly in the peel oils)

• Zinc and selenium (trace minerals crucial for immune health)

Why You Can't Eat Them Like Chips

Here's why moderation is key: while kumquats are nutritional powerhouses, they're also quite concentrated in their effects. A serving size is typically 4-5 kumquats, which provides plenty of benefits without overwhelming your system. Their high fiber content and concentrated nutrients mean that eating too many at once might lead to digestive discomfort.

The "Golden Orange"

The word "kumquat" comes from the Cantonese "gam gwat" meaning "golden orange" or "golden tangerine." But their golden status isn't just about their bright appearance - these fruits have a rich history in Chinese culture spanning thousands of years.

During the Tang Dynasty (618-907 CE), kumquats were considered precious gifts, often presented during Lunar New Year celebrations as symbols of prosperity and good fortune. Their small size and golden color represented gold nuggets, and having a kumquat tree with abundant fruit was seen as a sign of wealth and prosperity.

Beyond their symbolic value, kumquats played a practical role in Traditional Chinese Medicine (TCM). They were prescribed to support respiratory health during winter months and were believed to help balance the body's qi (energy). Their portable size made them valuable for travelers and traders along the Silk Road, where they were both a source of Vitamin C and a tradeable commodity.

The fruits were so valued that they were often grown in decorative pots in imperial gardens, where their evergreen leaves and winter fruits provided year-round beauty. This tradition of potted kumquat trees continues today, particularly during Lunar New Year celebrations, where they're displayed as ornamental plants symbolizing good luck and prosperity.

When & Where To Find Your Golden Fruit

Peak kumquat season runs from late November through March, making them a perfect winter citrus option. While they're available in many grocery stores during these months, your best bet for finding the freshest kumquats is:

• Asian markets (they often have the best selection and turnover)

• Farmers markets in California and Florida during season

• Specialty produce sections of well-stocked grocery stores

• Some Whole Foods and similar specialty markets

Shopping Tips:

• Look for firm fruits with bright orange color

• Avoid any with green patches (they're underripe) or brown spots

• The skin should be tight and glossy

• They should feel heavy for their size

• A slight give when squeezed is fine, but they shouldn't be soft

Pro tip: Unlike other citrus fruits, kumquats can handle a bit of cold. They'll keep in your fridge for about two weeks if stored in a plastic bag in your crisper drawer. Just bring them to room temperature before eating for the best flavor.

Bonus: If you're lucky enough to live in growing zones 9-11 (or have a sunny indoor spot), kumquats make excellent container plants. They're actually one of the most cold-hardy citrus trees, making them a feasible option for home growing in more places than you might expect.

If you've been following along on my journey with Sjögren's, you know I'm always exploring gentle, nourishing ways to support overall health. Today, we're diving into this TCM combination that's particularly relevant for those of us managing autoimmune conditions: jujube and goji berry tea.

The Dynamic Duo: Understanding the Basics

Jujube (also known as red dates) and goji berries might sound like trendy superfoods, but they've been stars of Traditional Chinese Medicine for centuries. When combined in hot water, they create a naturally sweet, subtly fruity infusion that's particularly beneficial during menstruation and for overall wellness.

Traditional Chinese Medicine Perspective

In TCM, this combination is considered particularly powerful because:

• Jujubes nourish blood and calm the spirit (what TCM calls "shen")

• Goji berries support kidney and liver function

• Together, they're believed to help balance qi (energy) and blood

Modern Research Backing Traditional Wisdom

Here's where traditional knowledge meets contemporary science:

Jujube Benefits:

• Rich in cyclic adenosine monophosphate, which can help regulate hormonal balance

• Contains compounds that may improve sleep quality and reduce anxiety

• High in antioxidants and vitamin C, supporting immune function

Goji Benefits:

• Contains beta-sitosterol, which may help regulate hormonal balance

• Rich in iron, particularly beneficial during menstruation

• Provides polysaccharides that support immune function

Why This Matters for Sjögren's

For those of us managing Sjögren's syndrome, this combination offers several relevant benefits:

• Both berries support hydration at a cellular level

• Their anti-inflammatory properties may help manage autoimmune symptoms

• The natural sweetness means no need for added sugars, which can trigger inflammation

Making Your Perfect Cup

• 4-5 dried jujubes

• 1 tablespoon dried goji berries

• 2 cups hot water

Method:

1. Rinse both dried fruits briefly

2. Place in a heat-safe glass or mug

3. Pour hot (not boiling) water over them

4. Let steep for 5-10 minutes. Drink the tea while warm — never cold.

5. The fruits are edible and delicious after steeping

When to Enjoy This Tea

While particularly beneficial during menstruation, this tea can be enjoyed throughout the month. Consider having it:

• In the evening to support sleep

• During your menstrual cycle for additional support

• When you need gentle immune support

• As a hydrating alternative to plain water

Storage Notes

Both dried jujubes and goji berries should be stored in airtight containers in a cool, dark place. They'll keep for several months this way, making them perfect pantry staples.

Social Media Health Trend: Skip or Try?

Unlike some viral wellness trends that make me raise an eyebrow, this one has solid backing in both traditional medicine and modern research.

But here's the thing: just because it's generally safe doesn't mean it's right for everyone. If you're taking medications, especially for blood pressure, diabetes, or blood thinners, this is definitely a "check with your doctor first" situation, not a "jump on the trend" moment.

However, if you get the medical green light, this is one social media trend that might actually be worth your time – particularly if you're looking for gentle, natural ways to support menstrual health or overall wellness.

Important Safety Notes

Like many natural products, both jujubes and goji berries can interact with certain medications:

Goji Berries:

• Can interact with blood thinners (warfarin)

• May affect blood sugar medications

• Could interact with blood pressure medications

Jujubes:

• May increase the effects of sedative medications

• Could interact with diabetes medications

• Might affect how quickly the liver breaks down certain medications

Remember: While this combination has a long history of traditional use and promising research backing its benefits, it's crucial to check with your healthcare provider before adding these to your routine, especially if you're taking any medications. This isn't just a casual disclaimer – these interactions can be significant.

You know that Adam Driver "Good Soup" meme? The one where he gives a chef's kiss and gentle approval to a spoonful of soup? Well, for most of my life, I would have strongly disagreed. I’ve never been a soup person.

As a kid with a cold, I would stubbornly refuse chicken noodle soup, insisting instead on just the noodles, hold the chicken. Turns out, this wasn't just childhood pickiness - I genuinely don't like chicken.

But here's the plot twist: as an adult managing Sjogren's syndrome, I've had to reconsider my stance on soups. Not because anyone's forcing chicken broth on me anymore, but because I've discovered there's a whole world of warming, hydrating options that have nothing to do with those childhood soup memories. And now? I might even find myself channeling that Adam Driver energy over a bowl of butternut squash soup.

Finding My 'Good Soup' Moment

Take butternut squash soup, for example. Paired with a slice of crusty gluten-free bread (particularly The Loopy Whisk's white loaf recipe with some rosemary and parmesan added - trust me on this one), it's become one of my winter constants. And when I'm craving something heartier? Broccoli cheddar soup with a scoop of white rice - it transforms the texture into something almost casserole-like.

The beauty of soups in 2025 is that we've moved way beyond the basic chicken noodle. Whether it's a warming bowl of miso soup —perfect for those days when you need gentle nourishment) — or a spiced turmeric chickpea stew loaded with kale, there's probably a soup out there for even the most reluctant soup skeptic.

Let's talk about what makes a soup actually worth eating (at least in my opinion).

The Secret to Actually Enjoying Soup

Texture is Everything

If you're texture-sensitive like me, the key is creating layers. That perfectly creamy butternut squash soup needs something to contrast with - enter that crusty gluten-free bread. And that broccoli cheddar soup? The addition of white rice isn't just about bulk - it transforms the whole experience. It's about building a bowl that keeps you interested beyond the first few spoonfuls.

The Building Blocks

Even as a soup skeptic, I've learned that having a few basic broths on hand can be a game-changer for winter cooking. Here are my go-tos:

Vegetable Broth: This is my foundation for just about everything. Bonus points because you can throw veggie scraps in a freezer bag until you have enough to make a batch. My non-negotiables: onions, carrots, and garlic. The rest is flexible based on what you've got lying around.

Miso Base: Keep a good miso paste in your fridge (it lasts forever), and you're always minutes away from a comforting bowl. For those of us with Sjogren's, miso soup is particularly great - it's hydrating, mineral-rich, and you can control the salt level. Plus, it's probably the easiest soup to make when your energy is low.

The "I'm Actually Excited to Eat This" Soups

Here are the soups that converted me from skeptic to occasional enthusiast:

Butternut Squash Soup:

• Keep it simple: roasted butternut squash, sautéed onions, good broth

• A touch of cream (coconut milk for dairy-free or vegan heavy cream)

• Don't skip the garnishes: a drizzle of good olive oil, fresh herbs, maybe some pepitas

• And remember that rosemary-parmesan bread on the side!

Broccoli Rice Soup:

• Start with your favorite broccoli cheddar soup base

• Add cooked white rice (about 1/4 cup per bowl)

• The rice should be added just before serving to maintain its texture

Miso: The "Not Really a Soup" Soup

Let's talk about miso soup - the one that barely feels like a commitment to soup. It's light, warming, and somehow both subtle and deeply flavorful. Plus, it's perfect for those days when your Sjogren's symptoms are flaring and you need something gentle, yet nourishing.

Quick Miso Guide:

• White miso: The gentle one. Sweet, mild, and perfect for beginners

• Yellow miso: The "medium" option. More umami, still friendly

• Red miso: The bold one. Rich and intense - a little goes a long way

The beauty of miso soup is its simplicity: hot water, miso paste, and whatever add-ins you're craving. Some days that might just be a few pieces of tofu and some scallions. Other days, you might add some mushrooms or a soft-boiled egg. There's no wrong way to do it.

Wanting something a little more involved?

I recently made this Smoky Seafood Corn Chowder from Wild Alaskan Company. I used mahi mahi as the white fish, which held up well, even on day two. I also added some red chili pepper flakes to add a little spice. This was a warming soup that didn’t leave me hungry in an hour.

Tips for Fellow Soup Skeptics

1. Think of soup as a base for toppings, not the whole meal. Load it up with crunchy elements, fresh herbs, or a drizzle of good olive oil.

2. Temperature matters. Lukewarm soup is nobody's friend. Serve it properly hot or properly cold - nothing in between.

3. Don't feel pressured to eat a huge bowl. Sometimes soup works better as a side dish or starter. Looking at you, French onion soup, with your delicious but intense richness.

4. Make it your own. If adding rice to broccoli soup makes it better, do it. If you prefer your butternut squash soup extra thick, go for it.

5. Keep some good bread on hand. Sometimes it's less about the soup and more about what you're dipping in it.

A Final Note

Here's the thing about soups: they don't have to be what you remember from childhood sick days. They can be vibrant, exciting, and actually something you look forward to eating. And for those of us managing a chronic illness, they're a delicious way to stay hydrated during these cold winter months.

Even if you never become a "soup person," having a few reliable recipes in your back pocket for cold days or low-energy evenings isn't a bad idea.

On Deck for February: Winter Citrus Season

Just when we need it most, winter brings us the brightest flavors of the year. Next month, we'll dive into the world of winter citrus - from sweet-tart blood oranges to fragrant Meyer lemons. We'll explore how these vitamin C powerhouses can help manage Sjogren's symptoms and bring some sunshine to your winter cooking. Think beyond basic oranges and get ready to brighten up your February!

That avocado-massaged kale became my favorite blank canvas for kitchen creativity. Got some leftover roasted broccoli? Toss it in. Pickled red onions? Even better. A handful of shaved Parmigiano Reggiano? Now we're really talking.

My Current Go-To Kale Recipe

Speaking of talking, let's fast forward to my current kale obsession – a method so simple yet so satisfying that it's become my go-to side dish. Picture this: shallots and garlic sizzling in olive oil, then add torn kale leaves and let them sauté in the pan until some pieces get delightfully crispy while others soften and steam. A sprinkle of salt, maybe some red pepper flakes if you're feeling spicy, and you've got magic. The best part? Like pizza, it's somehow even better cold the next day.

A Brief History of Your New Favorite Green

Before kale became the poster child for healthy eating (and way before it ended up on every menu), ancient Romans were growing it in their gardens. From Portugal's famous caldo verde soup to traditional European dishes, kale has proven itself both practical and delicious through the centuries.

Why Kale Matters for Sjogren's (And Other Chronic Illnesses)

For those of us with Sjogren's Syndrome, kale isn't just historically significant – it's a nutritional powerhouse. It helps maintain cellular hydration through its mineral content, packs more vitamin C than an orange, and comes loaded with anti-inflammatory antioxidants that help manage autoimmune symptoms.

Know Your Kale

Three main varieties grace our produce aisles, each with its own personality:

Curly Kale:

The most common variety, with those characteristic ruffled edges. Perfect for kale chips, thanks to all those crispy nooks and crannies. Just remember to give those curly leaves a good massage if you're eating them raw.

Lacinato Kale (aka Dinosaur Kale):

The Italian variety, with dark, bumpy leaves that are slightly sweeter and more tender. Perfect for sautéing and particularly great for beginners – this is your starter kale.

Red Russian Kale:

The most tender variety, with purple-tinged stems and flat, toothed leaves. Your best bet for salads and when you need something gentler on your system.

Pro Storage Tip: Treat your kale like a bouquet of flowers – trim the stems, place in water, cover loosely with a plastic bag, and refrigerate. It'll stay fresh for at least a week.

Let's Get Cooking

The Massage Method (for salads):

• Strip leaves from stems (or bones as I saw someone call them on Reddit and now will forever refer to them as)

• Tear into bite-sized pieces

• Add olive oil, salt, and avocado chunks (if you’re lucky enough to get a good avocado)

• Massage for 2-3 minutes until leaves darken and soften

  

The Quick Sauté (for cozy dinners):

Heat olive oil with sliced garlic, add torn kale leaves and a splash of water, cover for 2-3 minutes. Uncover, let water evaporate, finish with salt and lemon. Add red pepper flakes (optional of course) or an acid like lemon juice or apple cider vinegar.

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Here's the thing about kale: it's not just another trendy superfood that'll be replaced next week by some exotic berry. If you’re managing a chronic illness — or really, anyone who wants to feel good while eating well — kale is like that dependable friend who shows up with soup when you're sick – except it's the one preventing you from getting sick in the first place.

So next time you're at the grocery store, grab a bunch (or three). Whether you go for the curly kind, the dinosaur variety, or the tender Russian type, you really can't go wrong. Never forget: a little massage goes a long way, don't be shy with the olive oil, and when in doubt, add garlic. Your taste buds – and your body – will thank you.

Now, if you'll excuse me, I have a date with some leftover cold garlicky kale in my fridge. Don't knock it till you've tried it!

It started with some painful swollen lymph nodes and a slight fever that quickly went away. Then, my cat was in the ER — he’s better now — but the stress and anxiety did me in. After that, another painful swollen lymph node showed up. And now, an infection of some sort that’s leaving me on the couch with a weighted blanket and lots of pillows.

Naturally, with all of that, my anxiety has spiked and been through the roof. But two things always help to soothe me: food shows and food books.

So, here’s what I’m currently reading:

What I Ate in One Year: (and related thoughts) by Stanley Tucci

This is my pre-sleep book. There's something incredibly comforting about reading someone's journal on food and life to calm your racing thoughts before bed.

The Condiment Book: A Brilliantly Flavourful Guide to Food's Unsung Heroes by Claire Dinhut

If you’re in the U.S. you can purchase this book with free international shipping from Blackwells.

Can you guess what 'ketchup' was most likely originally made from? Or which two countries are the top consumers of the tomato-based condiment? Hint: The USA isn’t one!

’s dedication to debunking the myth that gloopy, bland mayonnaise is the only option, and introducing the reader to a world of diverse mayonnaises, might just change your mind if you’re anti-mayo.

The best part of Claire’s condiment manual is that everything is customizable. Food should be enjoyable. It should be a journey — a way to travel the world without leaving your house (unless, of course, you want to hop on public transport). She provides a starting point for just about any condiment you can imagine, gives ideas on how to customize it to your palate (and even how you chew!), and offers plenty of flavor pairings to expand your experience in ways you may never have considered.

If you’ve been following Sjogren’s Chef for a while, you know I’m big on the concept of 'food as medicine' — whether it’s healing your soul or providing essential nutrients and vitamins. So when I learned from Claire that mustard was used as medicine in ancient Greece and Rome, you best believe I was hunting for multiple varieties of mustard to try at my local store, thanks to her illustrated guide on mustards and their pairings.

For the record: I’m all about leaving tooth marks in my condiment butter.

The illustrations and maps throughout each chapter beautifully showcase the history of these condiments, with a visual identity that makes it easy to remember (or reference) what pairings work best together.

You’ll not only learn why fruit and sugar were once considered luxuries and how Louis XIV planted exotic fruit, but also the basics of crafting various condiments—how to make a hot sauce base, marmalade, small-batch jams, and so much more. The pectin chart will become your best friend if you venture into fruit preserves.

The 'Stinkometer' page is another favorite, offering new ideas for pairing jams, pickles, or sauces with different types of cheese.

Now I’m off to experiment with anchovy butter!

The Elements of Baking: Making any recipe gluten-free, dairy-free, egg-free or vegan by Katarina Cermelj

The Loopy Whisk has been one of my favorite recipe sites for a long time. The food science knowledge that Katarina Cermelj brings to the table is astounding.

In this new book, you’ll learn how to take any classic family recipe and adapt it to fit whatever dietary needs you're working with. This is something to celebrate if you have food intolerances, follow a special diet due to a chronic illness, or know someone who does. Not only does she offer guidance on how and why to adjust certain recipes, but she also shares some fabulous ones — like gluten-free and vegan crepes or a gluten-free and vegan lemon meringue pie.

The options for baking now feel truly endless.

While I hope to rebound quickly, I’m learning to give my body the rest it craves and the self-compassion that my mind needs.

So if you’re struggling right now with your own October Slide, I hope you find the peace you need.

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Also - thank goodness Christmas movies are starting already. If there’s one thing about me: a cheesy Christmas movie will fix all my problems (momentarily). Follow me on IG if you want my reviews of which ones to watch or skip.

In this newsletter, you’ll find out:

• Lots of fun facts about pumpkins

• How to use pumpkins and their different varieties

• How to store and preserve them

• Some cool health benefits

• Ways to eat pumpkin

Fun Fact: Did you know the pumpkin spice latte flavor was developed in 2003 and released on October 10, 2003? Due to its popularity, the release date keeps getting earlier and earlier.

Pumpkins are a type of squash, and in some countries like Australia and New Zealand, all winter squashes—like butternut squash, acorn squash, etc.—are referred to as pumpkins.

Other than the now-trendy pumpkin spice flavor, pumpkin pie is probably the next most common way pumpkins are consumed in America. After all, it’s a staple on many Thanksgiving tables.

But pumpkins are much more than just pumpkin spice—(which doesn’t even contain pumpkin!), pumpkin pie, or Halloween decorations.

For this post, when I say “pumpkin,” I’m referring to the bright, colorful pumpkins found in grocery stores and farm stands around the country in the fall.

Pumpkin Varieties

• Jack-O-Lantern Pumpkin: A round or oblong bright orange pumpkin bred for carving. Perfect for Halloween activities.

• Sugar Pumpkins: A smaller pumpkin compared to Jack-O-Lanterns, deep orange in color with dry, grainy flesh that’s perfect for pies. Other pumpkins often have a stringy, watery texture that doesn’t work well for pies. The average sugar pumpkin yields about one can of pumpkin puree. Once you try fresh sugar pumpkin puree, you’ll never go back to canned pumpkin.

  

• Cinderella Pumpkins: A French heirloom pumpkin that looks like a fairytale pumpkin coach, with deep orange flesh that can be used in both sweet and savory recipes.

• Marina Di Chioggia: A blue-green Italian heirloom variety from a fishing village south of Venice, great for baking or pies.

• Long Island Cheese: Originating from New York, this pumpkin looks like a wheel of cheese. It’s sweet and perfect for pie.

• Jarrahdale Blue: A slate-blue pumpkin with a flat top, deep ribs, and a weight of up to 10 pounds. The flavor is great for savory recipes.

• Baby Boo: A small, ghostly white pumpkin, perfect for decoration.

You have to love the naming conventions of pumpkins—sometimes they’re quite literal!

There are so many more varieties, but let’s not get bogged down in the details.

I love stocking up on sugar pumpkins, cutting them into slices, and roasting them. Then, I peel away the skin and use the insides for soups and pies.

If you’re having trouble cutting through a pumpkin, pierce a few parts of the skin with a sharp knife and microwave it for a few minutes to soften it. Always cut it lengthwise, and remove any fibers and seeds before cooking.

Storage & Preservation

Pumpkins can often be kept for up to two months in a cool, dry location. Once cut or cooked, wrap and refrigerate them for up to four days.

If you want to preserve pumpkin for future use, baked, cubed, or pureed pumpkin can be frozen for up to 12 months!

Potential Health Benefits

Pumpkins are full of antioxidants that help boost the immune system. They also support healthy vision, nourish the skin, and strengthen bones.

Thanks to an abundance of Vitamin A, lutein, and zinc, pumpkins are great for your eyes. If you’re like me with Sjögren’s, eye health is so important. I’m always on the lookout for foods that can benefit my dry eyes and support my vision as much as possible.

P.S. I go to the eye doctor every six months to keep an eye (pun intended 😉) on my vision health. If you have Sjögren’s, I strongly recommend visiting the eye doctor and dentist more often than the average adult—even if you don’t have dry eyes or dry mouth.

Before you start thinking that grabbing your favorite pumpkin spice latte will give you these health benefits, remember that most lattes are just flavored with the spices from pumpkin pie! Read on for real pumpkin ideas.

Ways to Eat Pumpkin

The most obvious choice is pumpkin pie—but let’s be real, we can’t eat pumpkin pie every day in the fall, as fun as that sounds. Be sure to thoroughly wash the outside of your pumpkin before cooking!

Tip: Smaller pumpkins will typically be less stringy and more appetizing to eat.

Here are some ideas to get you started:

• Pumpkin soup with Parmesan crisps and some toasty bread

• Roasted pumpkin cubes with almost any protein

• Pumpkin puree for:

  • Thai-inspired coconut and pumpkin curry

  • Pasta sauce

  • Cheesecake

  • Stuffed pasta—Ravioli is a great choice

• Pumpkin bread, cake, or muffins

• Roasted pumpkin seeds

• Stuffed pumpkins—similar to how you might stuff a bell pepper (capsicum)

I hope you find some new ways to enjoy pumpkin beyond just pumpkin bread and pie this fall! But if pie and bread are all you end up consuming, that’s okay too.

Happy Tasting!

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About seven years ago, I started a yoga teacher training certification course. At the time, I thought I might want to switch careers and become a full-time teacher. Spoiler: I didn’t. But those 200 hours were truly life-changing. I learned so much about breathwork, anatomy, stress management, and deepened my yoga practice.

During those 200 hours, I felt the best I’ve ever felt in my life. I was invigorated. Yoga and meditation are truly healing. I know it’s trendy to focus on mastering handstands or splits, but yoga is about so much more than that.

That said, there’s no single magic bullet for protecting brain health. Yoga and meditation alone aren’t enough to ensure everything will be okay.

Lifestyle changes are essential. As more research emerges on Alzheimer’s and other dementias, we’re learning there are many ways to help prevent these devastating diseases.

While I’m a big believer in meditation and yoga, I understand they’re not for everyone. So, let’s talk about something we all enjoy: food!

Green Leafy Vegetables

We’ve long known the importance of green leafy vegetables for our health. And I get it—they might not be your favorite, but I promise you can make them delicious.

Some examples include kale, spinach, collards, and broccoli, all rich in nutrients like vitamin K, lutein, folate, and beta carotene, which research shows can benefit brain health.

My brother makes an incredible kale dish by crisping it up with olive oil, red pepper flakes, garlic, and salt. I could easily eat a huge bowl of it by itself!

Fun Fact: Lightly cooking spinach helps your body absorb its nutrients better. So, next time you grab a bag of spinach, try lightly sautéing it with olive oil and sea salt to make it more digestible.

Fatty Fish

Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease.

Source: Harvard.edu

One of my favorite foods is salmon. Growing up, whenever I visited my grandparents, I would always ask my grandma to make her salmon fillets with a caramel brown sugar sauce. That meal brings back so much joy and memories, especially since my grandpa loved it too.

Nowadays, I avoid refined sugar (a topic for another day), so I don’t make it with the brown sugar sauce anymore. But salmon is so versatile! Whether it’s honey mustard salmon, garlicky salmon, or raw sashimi, the options are endless.

Looking for an easy fatty fish? Check out my post about the power of sardines.

And if fish isn’t your thing, that’s okay! You can talk to your doctor about incorporating flaxseed oil or omega-3 supplements into your routine.

Berries

We may be nearing the end of peak berry season in the U.S., but that doesn’t mean you should stop eating them. In fact, frozen berries are often better than fresh since they’re frozen at their peak ripeness.

A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

Just imagine! A simple bowl of berries or adding them to yogurt or oatmeal can be great for your memory.

Tea and Coffee

This one might surprise some people, but if you enjoy a cup of green tea or coffee, go for it! Studies suggest these drinks don’t just provide short-term mental clarity but may have long-term benefits too. Just try to skip the sugar-loaded options.

Nuts

Nuts, especially walnuts, are similar to fish in terms of brain health benefits. If you’ve ever had fresh walnuts, you know how rich in oils they are. Walnuts, in particular, are packed with omega-3 fatty acids, which are great for your brain, arteries, and blood pressure.

Eggs

Eggs had a bad reputation for a while, but they’re actually very beneficial. Unfortunately, I have an egg allergy (which I wouldn’t wish on anyone since eggs are in so many things), but I still want to highlight their benefits.

Eggs are rich in vitamins that support brain health, including folate, B12, B6, and choline.

Choline is a nutrient that your body uses to create acetylcholine, which helps regulate mood and memory. If you need to avoid eggs like I do, you can still find choline in foods like broccoli, fish, nuts, and seeds.

Quinoa

You’ve probably heard quinoa called a superfood, and while it might not always make the top ten lists for brain health, I love it and wanted to highlight it here. A quinoa salad is one of my go-to comfort foods.

Quinoa is loaded with protein, iron, potassium, fiber, manganese, folate, magnesium, and quercetin. Iron keeps your red blood cells healthy, which supports brain health.

Quinoa is incredibly versatile. You can make a warm salad with roasted chickpeas or a cold salad with vinaigrette, cucumbers, and bell peppers. You could even turn quinoa into a breakfast dish by adding some maple syrup and berries on top.

I encourage you to try incorporating one or two small changes each day that are within your control. Whether it’s listening to a meditation for five minutes, doing some deep breathing before bed, or eating an extra serving of leafy greens, your future self will thank you.

If you or someone you know needs help, the Alzheimer’s Organization has a 24/7 hotline that you can call: 800.272.3900.

Join the fight here.

Anise and star anise are often confused for the same thing. While they have similar flavor profiles because they both contain the essential oil anethole, anise seeds are small dried seeds, while star anise is a dried fruit from a tree.

Anise

Anise, a member of the parsley family, is a dried seed.

It is often used in sweet dishes due to its licorice-like flavor, although it is not related to licorice. It’s also found in savory dishes, like Italian sausage, where it shares a similar flavor profile with fennel.

If you’re looking for a way to use anise, try making biscotti.

Star Anise

Since you wouldn't use much star anise in your cooking, it's unlikely to provide significant nutritional value. However, that doesn’t mean it can't offer health benefits.

Star anise contains shikimic acid, a key ingredient in Tamiflu, a medication used to treat the flu. It has also been used in traditional Chinese medicine for centuries.

How can you use star anise in your cooking?

You might simmer it in broths, soups, pasta sauces, or braising liquids, removing it before eating. You can also use it ground in desserts, marmalades, compotes, and other sweet creations.

Ground star anise is a crucial component of Chinese Five Spice—along with cloves, cinnamon, Sichuan peppercorns, and fennel seeds. This blend offers a beautiful harmony of umami, sweet, sour, spicy, and bitter flavors, making it versatile for everything from barbecue to noodle dishes.

Star anise also pairs well with fruits like pears, plums, figs, and pineapple. If you're looking for an indulgent treat, try poached pears with star anise.

Anise Myrtle

Anise myrtle, though not related to anise, has a similar flavor and comes from a beautiful white-blossom tree native to the rainforests of southern Queensland and northern New South Wales in Australia.

Its leaves have been used as a vitalizing tonic, an energy-boosting concoction, a remedy for stomach aches, and are said to help support lactation. Anise myrtle leaves are notable for having the highest concentration of anethole, the essential oil mentioned earlier.

Anethole is a compound with potent antibacterial, antifungal, and antiviral properties. Additionally, anise myrtle leaves are rich in antioxidants, calcium, magnesium, vitamins A, C, and E, and lutein (the "eye vitamin"—a must for those with Sjögren’s).

Warndu offers a tea made with anise myrtle and quandong — a desert peach native to Australia that is highly concentrated in Vitamin C and was traditionally used to treat skin ailments, inflammation, and joint pain. This tea is a calming, slightly sweet beverage. I've used it a few times to help ease symptoms of heartburn or acid reflux, thanks to the licorice root-like qualities of anise myrtle.

While they share a common flavor profile thanks to anethole, anise, star anise, and anise myrtle each have unique qualities and purposes. If you're cooking, exploring new flavors, or looking for natural remedies, these ingredients offer a world of possibilities.

Happy Tasting!

I finally tried the viral crispy rice salad, and I have to admit, as someone with weak teeth due to Sjögren’s dry mouth, I wouldn’t recommend it. It was fine as an addition to the salad, but not mind-blowing enough to risk hurting your teeth, in my opinion. The rest of my salad was pretty straightforward: romaine, butter lettuce, Swiss chard, carrots, cucumber, and crispy salmon skin.

The best part was the slightly crispy yuzu rind pieces on top of the fish. Instead of a dressing, I just drizzled a little olive oil on top.

Coconut Aminos & Yuzu Salmon:

• 2 salmon filets

Marinade:

• 1/2 cup of coconut aminos (if you need a gluten-free and soy-free option, otherwise soy sauce or tamari will work)

• 1 tablespoon of sesame oil

• A dash of ginger powder or freshly grated ginger

• 2-4 teaspoons of yuzu marmalade

• 1 teaspoon of rice wine vinegar

• Salt to taste

For the salmon:

Mix the marinade ingredients and let the salmon sit for 20 to 30 minutes, making sure it is fully coated. You may need to ladle the marinade over the salmon a few times or flip the salmon.

Air fry or bake at 400 degrees Fahrenheit (204 degrees Celsius) until the internal temperature of the salmon reaches 145 degrees Fahrenheit (63 degrees Celsius). If you prefer your salmon a little more tender and silky, aim for 125 degrees Fahrenheit (51 degrees Celsius). In my oven, air frying at 400 degrees Fahrenheit for about 8-9 minutes is perfect, so keep a close eye on your fish.

Happy tasting!