3 Key Ingredients to a Health-Supportive Diet and a Hemp Seed Pesto with Zucchini Noodle Recipe

3 Key Ingredients to a Health-Supportive Diet and a Hemp Seed Pesto with Zucchini Noodle Recipe

Image credit: Insta, HandmadeorganicbyTelah

One of my new favorite vegan recipes is this low starch, low glycemic “pasta” dish.  The one pictured above is a Mediterranean version with seasonal summer veggies. This dish can easily be adapted to fit any season and dietary lifestyle. I created this to meet the needs of my paleo/keto clients who avoid gluten and starchy veggies and grains.  This can also be applied to a anti-fungal/Candida Diets which also restrict too many grains and sugars. This is a vegan recipe but if you want to make it with organic animal protein- your choice. To keep this dish creative and changing you can add in seasonal organic veggies depending.

In this article I will list 3 main ingredients to a health-supportive diet. If you will note I do not subscribe to any one diet trend or dogma around food philosophy. I have my own and I am learning new things everyday. The best way to keep up is just be open to the experience being offered.  These recommendations are based on my own personal experience on my health journey – this is not a cure for any disease.

Recipe- serves 2

You can get creative and add any veggies you like…saute with olive oil, salt, pepper. In a separate pot heat on low heat the noodles, tossing around for around 5 min on low.

Spiralized Zucchini into noodles- around 4 zucchinis

Cherry tomatoes- cut in half, around half a pint

Red onions- thinly sliced

Nappa cabbage chopped thin- 2-3 cups

Parsley- ½ cup chopped fine

Olive oil- 1 table

Celtic sea salt- to taste

Black pepper


Raw Hemp seeds, 3 tablespoons

3 tablespoons olive oil-

Salt to taste


½ cup packed basil

½ cup arugula

1 clove garlic,

½ lemon

Blend in Vitamix, pour over the sauteed zucchini.  

I do think there is a place for starchy veggies and grains- it is debatable because of diet trends that restrict carbohydrates at all cost. To keep things simple I eat organic and always check in with how I’m feeling after eating. I personally have restrictions-  I avoid gluten, refined sugars, dairy except raw grass-fed butter and eggs, non-organic everything. And I measure how much I’m having of any one particular thing. A health-supportive diet is one that is balanced and not depleted in nutrient-density and foods you are able to absorb.  It is also a choice whether to be vegan or not.  It is a topic I am going to explore in other blog posts. So stay tuned for that.  

1. A health-supportive diet is knowing when you need to have expansive or contractive foods- Yin/Yang principles would apply in this way of eating. Dr. Gabriel Cousens says from an excerpt in his book Conscious Eating:

In the Chinese system, the organs and glands of the body are classified by their yin or yang nature or state of imbalance. Appropriate yang or yin foods are given to help balance and heal these particular organs and glands. One’s work in the world, environmental conditions, spiritual practices, and level of awareness are all forces that affect the yin/yang balance in a person. Food is one of the main factors influencing yin/yang balance. (1)

I think this is a very important part to eating is to notice these energetic and physiological shifts with the foods and beliefs we consume from them. Balance in our diets comes from the awareness in our deficiencies.  And when nourishing the organ systems with foods that restore their functioning we can heal the body systemically, not only in digestive health. This is what makes one diet not fit necessarily for all.

I feel part of the shifting of what we need as humans need to sustain nutrition is enhancing the body’s ability to detox toxins and rebuild tissues. It’s working with the body’s natural cycles and intuiting what foods are right for a given time.

Detox for example, can be long periods of avoiding certain foods and fasting more frequently resting the system becomes the medicine- enabling the lymph and detox organs to move out of stagnancy. Rebuilding our guts could require more nutrients and more frequent eating and even introducing animal proteins.  This is debatable and again I leave this as an open-ended belief.

From the over-eating of denatured foods in our culture in America we have come desensitized to what healthy food can feel like. For me I feel good after eating and my stomach is not in pain and bloated- where I am not overly full and where I am not fatigued. Sometimes I am -and I know that it is directly linked to if I’m stressed and if I’m eating foods that cause my gut distress.

2. A health-supportive diet supports our digestion- from the moment of our sense of smelling to how we absorb the food we take in, all plays a part in how we are communicating with our food. How we digest is how we determine the over-all health of the immune

system.  As the gut cells compose 70% of immune system and has it’s own functioning nervous system. (2)  The health of the nervous system depends on gut health.

Checking in how you respond to eating cooked foods verses raw is an important part of understanding if your diet is healthy for you or not. Many would argue a raw vegan diet is superior to detox and absorbability- and I would say there is a big place in my day for a piece of raw organic fruit.  There is a place in a lot of others lives that in fact would highly benefit from eating more fruits and veggies, and adding greens more frequently- eating less meat. And then there are instances where being a long term vegan is not beneficial. There are people like, Dr. Terry Wahls who healed her MS from wheel chair bound to walking on 9 months of grass-fed beef and a plant-based diet- practically all veggies and a measured amount of beef per serving. She had a miraculous healing.

3. A health-supportive diet is organic. Eating organic is probably the number one most important thing you can do for human and environmental health. People, the general public, think that gmo foods are safe due to the propaganda that FDA covers up and Monsanto feels is a safe model for growing food- the practice of using glyphosate, an insidious broad spectrum herbicide in Roundup that chelates vital nutrients and minerals out of food once consumed.

The elephant in the room is what is happening to human health and the environment.

As eating non-organic food directly affects the speeding up of climate change. If herbicides and pesticides are chelating minerals and leaching the microbiome of the soil which creates horrible farming conditions with toxic chemicals leaching into the land, waterways and poisoning farmers. Then what do you think happens to your gut eating this food? That’s right, it wipes out your terrain and like a weed, spreads thru your system wreaking havoc on your immune cells via the gut. In the article, Glyphosate, Pathways to Modern Diseases II: Celiac Sprue and Gluten Intolerance reveals,

A recent study on glyphosate exposure in carnivorous fish revealed remarkable adverse effects throughout the digestive system (Senapati et al., 2009). The activity of protease, lipase, and amylase were all decreased in the esophagus, stomach, and intestine of these fish following exposure to glyphosate. The authors also observed “disruption of mucosal folds and disarray of microvilli structure” in the intestinal wall, along with an exaggerated secretion of mucin throughout the alimentary tract.

Fish exposed to glyphosate develop digestive problems that are reminiscent of celiac disease. Celiac disease is associated with imbalances in gut bacteria that can be fully explained by the known effects of glyphosate on gut bacteria. Characteristics of celiac disease point to impairment in many cytochrome P450 enzymes, which are involved with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulfate supplies to the gut. (4)

If this is not enough to see that GMO grown food is toxic, then I’d be shocked. I personally eat organic due to being environmentally poisoned on my farm growing up. The evidence I have seen is my closest family members being diagnosed with neurological diseases and terminal cancer. Note my father was a organic farmer and these toxic herbicides can runoff onto others land and water- affecting the very quality of another human’s health. The unfair reality is that your neighbor’s toxic chemicals can affect the quality of the land, soil, water, food, and even our oceans like with the red tide epidemic. To me this is a direct poisoning of the public food system and our wildlife. With less regulations and a government that does not even believe in climate change, changing the thing you can which is supporting smaller production, organic, biodynamic, and getting away from supporting big agri-businesses is a big part of this equation, along with consuming less meat overall.  

Handmade Organic By Telah is a plant-based food delivery service located in Bedsty Brooklyn.  I provide balanced vegan, gluten-free, and organic animal protein options to support overall health, detox, and healthy immune system functioning. My mission is to help guide client’s towards cleaner and more sustainable eating and living.  I carefully construct weekly meal plans for each individual client and do the shopping, cooking, and delivery. Private chef services are available too. This service is recommended for at least 3 months to meet health challenges. It is most effective as a lifestyle and regular way of eating. Meal plans are free of processed ingredients, GMOs, dairy, gluten, bad oils and salt, and excessive meat. As a client you will learn new ways to eat a plant-based diet which incorporates anti-inflammatory food and healing your microbiome.

Telah is a health-supportive chef and received her certification from The Institute for Integrative Nutrition in 2004.  She is a Holistic Health Counselor and certified with The American Association of Drugless Practitioners. She also teaches Ashtanga Yoga for beginners at New Vibe Yoga in Manhattan. And received her yoga training with Richard Freeman and many long time Ashtanga Yoga teachers in NYC.  She works in the NYC area.


Organic Food– Health-supportive –Holistic nutrition –TCM–Vegan Diets–Paleo–Climate change–Dr Gabriel Cousens–Healing Food–Food as medicine–Eating with the seasons–GMO foods–Glyphosate–Detox–Nourishing Foods–Health supportive chef NYC–Private chef–Zucchini noodles–Vegan Recipes–Concious Eating–Seasonal Eating

1. Dr. Gabriel Cousens, Conscious Eating

2. Dr. Mark Hyman, Feb. 26, 2015 https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html

3. Anthony Samsel and Stephanie Seneff



Leave a reply