Sweet Potato Curry

A prized recipe in my family, this made-from-scratch Sweet Potato Curry is one I make on repeat a few times per month.

The flavor profile of this curry will leave you in complete awe and craving more. It’s sweet, spicy, salty, and loaded with nutritious, filling ingredients such as sweet potato, coconut cream, and black rice.

The best part? It’s customizable to feature your favorite vegetables! Pulled from my popular e-cookbook, Dr. Pingel's Healthy Harvest Cookbook, this recipe is a favorite of my friends, family, and even patients! Check it out below and to get the rest of the cookbook, head over to Total Health Apothecary.


Sweet Potato Curry

Time: 50 minutes

Serves: 3 to 4



1-1½ cups cubed organic, non-GMO tofu

½ cup coconut aminos

1 cup black rice

3 tablespoons coconut or avocado oil, divided

¼ cup chopped white onion

3-4 garlic cloves, minced

1 tablespoon turmeric

1 tablespoon coriander

1 tablespoon Indian curry powder

2 teaspoons fennel seeds

2 teaspoons cumin

2 teaspoons ginger

1 large sweet potato, chopped into small chunks

1 (15-ounce) can coconut cream

2 cups mixed vegetables (such as broccoli, carrots, cauli lower, and peas)



1. Put the tofu in a medium bowl and cover with the coconut aminos, using your hands to toss. Place in the refrigerator to marinate for at least 15 minutes.

2. Cook the rice according to package instructions.

3. Meanwhile, in a large saucepan over medium heat, heat 1 tablespoon of the coconut or avocado oil.

4. Add in the onion, garlic, turmeric, coriander, curry powder, fennel seeds, cumin, and ginger. Stir continuously and sauté for 4 to 5 minutes, or until fragrant. Add in the sweet potatoes and sauté for another 2 to 3 minutes.

5. Add in the coconut cream, and let simmer for 20 to 30 minutes, or until the sweet potatoes are soft and fork tender.

Sweet potato curry - Dr. Pingel


Healthy Pumpkin Spice Latte with Turmeric and Ginger

'Tis the season ... for pumpkin spice lattes! But you don't have to fill yourself with loads of sugar and chemicals to indulge in this delicious beverage. Instead of stopping by your local coffee store chain, give my Healthy Pumpkin Spice Latte with Turmeric and Ginger a try!

It provides all the flavor plus some pretty incredible health benefits—all without adding to your waistline. So, let’s take a look at what you can expect from this fun spin on aa healthy pumpkin spice latte.

In addition to providing the flavor you love, my Healthy Pumpkin Spice Latte with Turmeric and Ginger features ingredients known to support your health.

First, it contains dandelion tea. I love to use dandelion because it contains incredible anti-inflammatory properties.

According to a 2016 study, researchers found that dandelion extract exhibited anti-inflammatory activity and inhibited inflammatory signaling. [1]

Other studies have also found that dandelion has the ability to reduce inflammatory markers, further confirming the anti-inflammatory properties of dandelion. [2]

Finally, dandelion has also been known to support the health of your immune system, due to its antibacterial and anti-viral properties.

According to a 2019 study, dandelion root extract improved immune function in animals. Meanwhile, a 2014 study showed that dandelion extract contains anti-viral effects in both animals and humans. [34]

Those are some pretty powerful health benefits in healthy pumpkin spice latte, aren’t they?

But there’s another ingredient worth highlighting in this latte: turmeric.

As you may recall, turmeric contains a compound called curcumin, which has been recognized for its therapeutic effects for many centuries. [5]

Due to its antioxidant and anti-inflammatory effects, it has the ability to combat arthritis, fight infections, protect the liver, prevent cardiovascular plaque deposition, and even fight cancer cells. [6]

Plus, curcumin has traditionally been used to treat numerous ailments, including digestive concerns, gynecological conditions, infectious disease, skin rashes, neurodegenerative disease, depression, obesity, heart disease, joint pain, and diabetes.

As you can see, brewing a cup of my Healthy Pumpkin Spice Latte with Turmeric and Ginger offers several health-boosting elements you won’t find in your local coffee shop!

So, take five minutes and brew yourself a cup of this incredible fall-inspired beverage. You’ll be glad you did!


Healthy Pumpkin Spice Latte with Turmeric and Ginger

Time: 5 minutes

Makes: 12 ounces


Healthy pumpkin spice latte - Dr. Pingel



1 cup non-dairy milk

¼ cup brewed dandelion tea (or decaf espresso)

2 tablespoons unsweetened pumpkin puree

2 teaspoons maple syrup

1 teaspoon pure vanilla extract

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

⅛ teaspoon ground cardamom

1 star anise

1 small knob fresh turmeric

1 small knob fresh ginger



1. In a pot, combine all the ingredients. Whisk to combine, then bring to a low simmer. Simmer or 4 to 5 minutes.

Healthy pumpkin spice latte - Dr. Pingel

2. Remove the turmeric and ginger. Transfer the latte to a mug and enjoy warm.

Healthy pumpkin spice latte - Dr. Pingel

Top 10 Fun, Healthy Halloween Recipes

Halloween is synonymous with two things: fun costumes and candy! But that doesn't mean you have to load yourself and your kids with sugar-laden sweets. There are actually some really fun, creative healthy Halloween recipes you can make to add a little bit of nutrition and extra fun back into this festive holiday.

Check out this list of my top 10 favorite healthy Halloween recipes this year and try them out for yourself.


Spooky Cupcakes - Dr. Pingel

1. Spooky Halloween Cupcakes

When it comes to making healthy Halloween recipes, these Spooky Halloween Cupcakes are a must! This recipe features a fun, chocolatey twist on the traditional mummy look—and they’re also incredibly delicious.

Personally, I’ve found them to be perfect for October parent-teacher conferences, PTO meetings, classroom Halloween parties, or your own Halloween party.


Healthy halloween recipes - Dr. Pingel

2. Pumpkin Guacamole

It’s no secret that I love guacamole (and will find almost any excuse to indulge in my favorite food—avocado). So when I saw this Pumpkin Guacamole recipe, I knew I had to include it in my top 10 healthy Halloween recipes!

You can click the link above for the recipe, and to use my time-tested guacamole here!


Vegan snickers - Dr. Pingel

3. Delicious Vegan Snickers Bars

Last year, I decided to indulge in some candy—but with a healthy twist—and made my very own Vegan Snickers Bars. And they did not disappoint!

They’re sweet, rich, gooey, and only require 15 minutes of active work. But they’re also totally guilt-free. This is one of the healthy Halloween recipes you don’t want to miss—regardless of your plans this year!


Healthy halloween recipes - Dr. Pingel

4. Pumpkin Spice Granola Cups

When I came across these adorable Pumpkin Spice Granola Cups, I knew they had to be included in my top healthy Halloween recipes this year.

They’re perfect for breakfast, after-school snacks, or even a fun mid-day snack for yourself. Just make sure to use dairy-free yogurt to avoid the inflammatory proteins often contains in dairy products.


Healthy halloween recipes - Dr. Pingel

5. Monster Wraps

Looking for a fun, festive treat for your kid's lunchbox? Check out these Monster Wraps!

Replace the cheese with vegan cheese or make the filling to fit your child's own taste preferences. Either way, you'll hear all about their surprised delight when they come home from school, which will show why these made my top 10 healthy Halloween recipes this year.


Healthy halloween recipes - Dr. Pingel

6. Halloween Spider Snacks

Sometimes you just need to revert to an old classic, but with a twist. And that's exactly what these spider snacks do with the timeless kid-friendly ants on a log snack.

I recommend serving these for after-school snacks around Halloween or even was a healthy option for a kid-focused Halloween party. You can also give them to your kids before heading out for a night of Trick-or-Treating to help curb those candy cravings.


Healthy halloween recipes - Dr. Pingel

7. Applesauce Monsters

This halloween-inspired snack is a great lunchbox or classroom part addition, but it does require a little crafting. Luckily, by clicking on the link above, you can find printables with templates to make the work minimum.

These fun treats are creative, and that's why they made my list of healthy Halloween recipes. Just make sure to purchase organic apple sauce!


How to make homemade donuts - Dr. Pingel

8. Homemade Apple Cider Donuts

If you're hosting a small gathering for friends, these Homemade Apple Cider Donuts are guaranteed to be a hit, and that's why I included them in my list of top 10 healthy Halloween recipes.

They feature all the flavors of fall and offer a sweet treat that doesn't derail all your nutritional efforts! That's a win-win in my book!


Healthy halloween recipes - Dr. Pingel

9. Green Apple Monsters

You can't really have a healthy Halloween recipes list without including the timeless green apple monsters. They're quick, easy, and full of all-natural, healthy ingredients.

This is one of those recipes you can make with your kids and include them in the festive fun!


Healthy halloween recipes - Dr. Pingel

10. Tangerine Pumpkins and Banana Ghosts

Finally, it's worth mentioning that sometimes simpler is better. Fortunately, these fruits naturally lend themselves to the holiday, and therefore deserve a spot on this list of healthy Halloween recipes.

Just one simple trip to the grocery store and you're all set for a healthy snack almost everyone is sure to love!

Delicious-Tasting AIP-Friendly Coffee

Why would you need a recipe for Delicious-Tasting AIP-Friendly Coffee? Well, if you're on the AIP diet (autoimmune protocol diet) to help fight inflammation and support your immune health, you're likely well aware that coffee is on the list of "foods to avoid."

Here’s some good news: I've created a Delicious-Tasting AIP-Friendly Coffee recipe you'll love.

And the best news? You can adapt the recipe to fit your preferred level of strength. So, why is this coffee recipe okay for those on the AIP diet and what makes it health-promoting? Let’s take a look at the ingredients.

The main ingredient in my Delicious-Tasting AIP-Friendly Coffee is dried dandelion root. I use this because dandelion has incredible anti-inflammatory properties. And since the AIP diet is designed to reduce inflammation and pain in those with autoimmune disorders, it’s the perfect ingredient!

According to a 2016 study, researchers found that dandelion extract exhibited anti-inflammatory activity and inhibited inflammatory signaling. [1]

Meanwhile, other studies have also found that dandelion has the ability to reduce inflammatory markers, further confirming the anti-inflammatory properties of dandelion. [2]

Additionally, dandelion has been known to support the health of your immune system, thanks to its antibacterial and anti-viral properties.

A 2019 study revealed that dandelion root extract improved immune function in animals, while a 2014 study showed that dandelion extract contains anti-viral effects in both animals and humans. [3, 4]

This Delicious-Tasting AIP-Friendly Coffee also features dried chicory, which has a similar flavor profile to coffee but with a slightly woody, nutty flavor. But did you know that chicory also contains inulin, a beneficial type of fiber known to support healthy gut bacteria?

Finally, this AIP coffee recipe also features carob powder. And while carob is officially a bean (which is off-limits on the AIP diet), carob powder is only made from the pod of the carob beans and not the actual bean itself. As a result, with that tiny change, carob powder is allowed on the AIP diet!

Carob is also known for its anti-inflammatory and antioxidant properties, making it an ideal ingredient in this Delicious-Tasting AIP-Friendly Coffee. So, let’s not wait any longer and get right to this incredible recipe. You’re only 10 minutes away from having a delicious cup of “coffee” that you’ll love!


AIP-Friendly Coffee

Time: 10 minutes

Makes: 12-14 oz


AIP-friendly coffee - Dr. Pingel



For the coffee:

2 tablespoons dried dandelion root

1 tablespoon dried chicory

1 tablespoon carob powder

12-14 oz hot water


For the add-ins (optional):

2 teaspoons maple syrup

¼ cup unsweetened coconut milk



1. In a heatproof vessel, combine the dandelion root, chicory, and carob powder.

AIP-friendly coffee - Dr. Pingel

2. Add the hot water and allow to steep for 5 to 8 minutes.

AIP-friendly coffee - Dr. Pingel

3. Strain the mixture through a fine mesh strainer into coffee cups. Discard the solids.

AIP-friendly coffee - Dr. Pingel

4. Add in the maple syrup and/or unsweetened coconut milk to taste, if using.

AIP-friendly coffee - Dr. Pingel



A stronger brew will result from a combination of less water and longer steep time.

DIY All-Natural Deep Sleep Pillow Spray

Why would you need a deep sleep pillow spray?

With all that's going on in the world right now, stress is at an all-time high for many of us. The result? Trouble sleeping at night, which can leave you feeling rundown and actually increase your likelihood of getting sick.

Fortunately, there are some simple things you can do to help promote a good night's sleep. One of them is to use my easy DIY All-Natural Deep Sleep Pillow Spray.

Ready in just 5 minutes, it will help you fall into a naturally deep sleep and wake feeling restored and ready to take on the day! So, let’s take a look at how it works.

First, this deep sleep pillow spray features lavender, which has been shown to help improve sleep quality.

One study revealed that when postpartum mothers used lavender aromatherapy during the postpartum period, it improved their sleep.

In the study, lavender essential oil was applied to cotton balls that were placed in containers. The mothers inhaled the lavender oil scent 10 times and kept the container by their bedside until morning and experienced improved sleep compared to a control group.

Meanwhile, other studies have shown that lavender essential oil can help improve sleep for many groups of individuals, including people who are in the ICU and older adults with dementia. [1234]

Additionally, the cedarwood oil in this recipe has been shown in several human and animal studies to promote relaxation and restorative sleep, specifically when combined with lavender oil. [5]

Finally, the peppermint oil in this DIY All-Natural Deep Sleep Pillow Spray is known to help boost air quality, which supports your ability to breathe easily during the night.

Studies have also found that inhaling peppermint oil can help relieve many bacterial, fungal, and viral infections. [67] And if you’ve ever tried to sleep while sick and stuffy, you know what a challenge that can be.

Personally, I recommend using this deep sleep pillow spray if you struggle with insomnia, seasonal allergies, or while fighting off a cold or any form of rhinitis.

Now, let’s get to the recipe. You’re just five minutes away from some of the best sleep you’ve had in ages!


DIY All-Natural Deep Sleep Pillow Spray

Time: 5 minutes

Makes: ¼ cup



2 tablespoons water

2 tablespoons rubbing alcohol

10 drops lavender essential oil

10 drops cedarwood essential oil

10 drops peppermint essential oil



1. In a small bottle with a spray cap, combine all ingredients. Use a funnel to avoid a mess.

Deep sleep pillow spray - Dr. Pingel

2. Before bed, lightly spray pillows, blankets, and/or pajamas with sleep spray.

Deep sleep pillow spray - Dr. Pingel

Tip: Chamomile, jasmine, and valerian essential oils are also good choices to use in this recipe, as they’re all known to promote relaxation and rest. Experiment and find your favorite mix.

Golden Kiwi Salsa Fresca

Looking for a fun and fresh twist on the traditional salsa recipe? Check out this Golden Kiwi Salsa Fresca. It's delicious, refreshing, and offers some incredible health benefits.

You can serve it with your favorite corn chips for a great side or starter to any meal, or just eat it as a nutritious snack. How nutritious? Let’s take a look at what makes this salsa recipe extra special.

First, as noted in the title, this recipe features golden kiwi. Golden kiwi differs from green kiwi in that the skin is hairless and smooth—and it’s actually edible!

It also contains a little more vitamin C than green kiwi, but you can use either fruit for this recipe in a pinch.

When it comes to the health benefits of this kiwi salsa, consuming kiwi on a regular basis has been shown to improve everything from asthma symptoms and immune health to digestion and skin. It’s even been connected to supporting healthy weight management!

In fact, one study found that asthmatic children who ate citrus or kiwi at least five times per week versus less than once per week were significantly less likely to experience shortness of breath with wheezing, severe wheezing, nighttime coughing, chronic coughing, and non-allergic rhinitis. [1]

And a 2020 study revealed that eating two golden kiwis each day for six weeks caused  a significant decrease in body fat. [2]

But that’s not all. This Golden Kiwi Salsa Fresca features a little kick with some jalapeno. The benefit? Research has. shown that eating spicy foods can increase your metabolism by up to 8 percent.

In fact, a 2017 study revealed that consuming peppers increases the metabolism by improving insulin control, which, in turn, lowers the risk of diabetes, weight gain/obesity, and cardiovascular disorders! [3]

Now that you have a solid idea of why this Golden Kiwi Salsa Fresca is so great for your health and wellbeing, let’s get to the kitchen. You’re just five minutes away from the most refreshing snack you’ve had all year!


Golden Kiwi Salsa Fresca

Time: 5 minutes

Makes: about 1 cup


Kiwi salsa - Dr. Pingel



1 golden kiwi, peeled and diced

¾ cup cherry tomatoes, diced

2 tablespoons red onions, diced

2 teaspoons jalapeno, diced

1 tablespoon cilantro, chopped

1 tablespoon lime juice

Sea salt and pepper, to taste



1. In a bowl, combine all the ingredients. Stir to combine.

Kiwi salsa - Dr. Pingel

2. Serve with chips or over baked tofu.

Kiwi salsa - Dr. Pingel