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From Garden to Table

An integrative nutrition, health and wellness coach shares recipes sure to tantalize your tastebuds

Article by Klaudia Burian, NBC_HWC,

Photography by Klaudia Burian

Originally published in Crystal Lake City Lifestyle

This Spring, you are invited to be present for the experience of preparing a fresh healthy meal. Engaging the senses when sourcing and prepping makes these powerful meals an immersive culinary adventure. It’s not only what we create, but how we connect to our nourishment, that helps integrate these nutrients into our body so we can go out there and play.

As the seasons change and fresh greens roll in, these recipes become irresistible.  Switch out the herbs and spices to delight your senses, inspiring you to make these delectable creations your own and share with your loved ones! 

Earthy Green Goddess Spring Soup

Serves 6

Inspired by a medicine woman and herbalist, the skill level for this recipe is adventurous and curious and so worth sharing.


3 medium zucchini

1 shitake mushroom (stems removed)

baby bok choy, bottoms trimmed, chopped

3 cloves garlic

1 bay leaf

1 white onion, chopped

1/2 c. celery with tops, chopped

Salt/pepper to taste

½ tsp each ground cumin, aleppo pepper, fresh thyme

fresh parsley (top of 1 bunch)

fresh cilantro (top of 1 bunch)

2 handfuls of any baby greens (arugula, chard, baby kale)

Juice of 1 lemon

1 Carrot sliced thin, sauteed 

Ricotta cheese


1.  Place first 5 ingredients in pot, cover with water to top of veggies, simmer 20 minutes. Remove bay leaf and off heat.

2.  In separate pan, saute onion, celery and spices, until soft (10 minutes).

3.  Stir into pot with veggies. Add herbs and lemon juice.

4.  With an immersion blender (or standard blender), puree warm soup until smooth. Adjust seasoning to taste.

5.  Pour into bowls, drizzle with olive oil, garnish with a dollop of ricotta, carrots and squeeze of lemon. Share. 

Warm Fennel salad with beans and fresh parsley

Serves 1 - 2

So fragrant and texturally satisfying, this is a perfect vegetarian meal or a sweet side dish to share and savor.  Skill level is fast, easy. 


2 heads fresh fennel, reserve fronds and stems for fresh garnish

1 cup cooked white beans

½ bunch fresh parsley tops

1 clove fresh garlic, chopped

Salt and pepper to taste


1.  Chop off tops of fennel and thinly slice some for a garnish.

2.  Trim off fennel bottom and discard. Slice the fennel in half crosswise, to make 1 inch wedges (like separating an orange). Season with only salt and pepper.

3.  In a pan, saute fennel in olive oil or butter on each side until golden.

4.  Remove from the pan and place on a serving plate.

5.  Using same pan, add beans, parsley and garlic just to heat through. Pour over the fennel.

6.  Drizzle with good olive oil, and sprinkle with chopped fresh fennel stem and fronds. Serve warm.