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Annaliisa's Organic Kitchen

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Annaliisa's Organic Kitchen

Holistic Nutritionist and Licensed Acupuncturist. Stress less, eat well, lose weight. Recipes, free challenges + programs click the link www.annaliisakapp.com

I'm a holistic nutritionist in Vancouver, British Columbia. I provide education about the healing qualities of balanced nutrition and lifestyle. I also have a strong background in creating delicious recipes using whole organic foods free of wheat and refined sugar. In my practice I offer nutritional consulting and online workshops specializing in detox, balanced weight loss, digestive wellness and stress management. Online workshops include:
Non-Diet Weight loss
Combating the Blues
Season to Cleanse

www.annaliisakapp.com

11/04/2026

In Chinese medicine, overthinking is connected to an organ you might not expect. 🌙

Your Spleen 💚🌎💚

In Traditional Chinese Medicine (TCM), the Spleen belongs to the Earth element and is closely connected to worry, overthinking and our ability to process thoughts and emotions.

Just as the Spleen helps us digest food, it’s also believed to help us “digest” our thoughts and experiences.

When we spend too much time worrying, analyzing or replaying situations in our minds, TCM suggests this can weaken Spleen Qi, contributing to both physical and emotional imbalances.

You may notice:
🌿 Constant overthinking or excessive worry
🌿 Digestive discomfort and bloating
🌿 Mental fatigue and low energy
🌿 Feeling emotionally overwhelmed or mentally stuck
🌿 Difficulty quieting your mind at bedtime

In this video, I’m needling SP3 (Taibai), a point traditionally used to strengthen Spleen Qi and support digestion.

Through acupuncture, nourishing foods and stress reduction, we aim to restore balance to the Spleen meridian, supporting both physical and emotional well-being.

✨ Sometimes, calming a busy mind starts with supporting the body.

Ready to feel calmer, more grounded and less caught up in your thoughts?

Book your acupuncture treatment through the link in bio.

10/15/2026

NEW FALL RECIPE {SAVE} Roasted Butternut Squash Hummus 🎃🍄✨

Creamy, colourful & filled with whole-food nutrients to support your immune system this fall! This delicious seasonal dip combines roasted butternut squash, garlic, lemon, tahini & functional mushrooms for a simple snack that does so much more than satisfy your cravings.

How it supports immune health:

🎃 Butternut squash provides beta-carotene, which the body converts into vitamin A to help maintain the protective barriers lining the respiratory & digestive tracts.

🍋 Lemon provides vitamin C & antioxidant plant compounds that support healthy immune function.

🧄 Garlic contains naturally occurring sulfur compounds, including allicin, that support the body’s immune & antioxidant defences.

🍄 Maitake & shiitake provide beta-glucans that help support a healthy immune response, while reishi supports resilience during stressful seasons.

🌿 Tahini provides zinc, copper & healthy fats, while extra virgin olive oil contains antioxidant polyphenols and helps your body absorb the squash’s fat-soluble beta-carotene.

:
½ Butternut Squash (small)
2 Tbsp Tahini
2 Tbsp Lemon Juice
½ tsp Lemon Zest
½ tsp Dried Parsley
1 Garlic Clove (large, chopped)
½ tsp Sea Salt
1 tsp 4 Mushroom Blend by Eversio Wellness | Functional Mushrooms
¼ cup Extra Virgin Olive Oil

How to make:
Preheat oven to 400F. Cut butternut squash in half and scoop out the seeds. Place into a baking dish, flesh side down. Add ½ cup of water to the baking dish. Roast the butternut squash for 45 min, or until it is tender when pierced with a fork. Scoop out when cool enough to handle.

Add steamed squash to a blender or food processor along with the tahini, lemon juice + zest, garlic, 4 mushroom blend and sea salt. Drizzle in the extra virgin olive oil and process until smooth and creamy.

Transfer the hummus to a bowl and serve with your favourite veggies or crackers. Enjoy!

To try the 4 Mushroom Blend featured in this recipe, use code ANNALIISA15 to save 15% on your next order from Eversio Wellness 💚

10/07/2026

Does this sound familiar? 👇

You used to multitask without blinking. Now a small curveball sends you straight into freeze.

Welcome to , basically puberty, in reverse. Same hormonal chaos, opposite direction, except this time your is relearning how to regulate and nobody warned you it was coming.

Swipe through for the 5 shifts I see most often in my practice with driven women, plus a small tip for each 👉

None of this means your body is broken. It means it's transitioning, and it deserves support while it does.

Acupuncture and nutrition work together to support your and nervous system through exactly this. If you're ready to feel steady again, link in bio to book.

Which one hit closest to home? Tell me in the comments 💬

10/01/2026

NEW FALL RECIPE {SAVE} Creamy Roasted Tomato Soup ft. 4MB 🍅🍄✨

A cozy, nourishing soup made with roasted tomatoes, garlic, herbs, coconut milk & functional mushrooms. Perfect for supporting immune health, focus & resilience this fall 🥰

How you’ll benefit:

🍅 Tomatoes provide vitamin C & lycopene, a powerful antioxidant that becomes more available when tomatoes are cooked.

🧄 Roasted garlic contains naturally occurring sulfur compounds that support antioxidant defenses & healthy immune function.

🍄 Shiitake & maitake provide beta-glucans that help support a healthy immune response.

🧠 Lion’s mane contains beneficial compounds studied for supporting cognitive function, memory & focus.

✨ Reishi is traditionally used to support the body’s resilience to stress, which can be especially helpful during the busy fall season.

🌿 Thyme, oregano & basil provide protective plant compounds that support the body’s antioxidant defenses.

Creamy Roasted Tomato Soup

5 cups cherry tomatoes
1 yellow onion, chopped
1 garlic head
1 tbsp extra virgin olive oil
2 cups vegetable broth
1 cup canned coconut milk
1 tsp dried thyme
1 tsp dried oregano
1 tsp dried basil
1½ tsp 4 Mushroom Blend by Eversio Wellness | Functional Mushrooms
½ tsp sea salt
¼ cup fresh basil, chopped

Preheat oven to 400°F. Toss tomatoes and onion with olive oil and some salt. Roast with the garlic bulb on a parchment-lined baking sheet for 40–50 minutes.

Add broth, herbs, remaining salt and mushroom blend to a pot. Add the roasted vegetables, squeeze in the roasted garlic and stir in coconut milk.

Blend until smooth, working in batches and allowing steam to escape. Return to the pot and warm through. Serve with fresh basil and crusty bread.

Use code ANNALIISA15 to save 15% on your next functional mushroom order at Eversio Wellness | Functional Mushrooms 🍄

09/15/2026

🍎 Save this colourful fall salad for immune support, steady energy, and a sharper mind! 🍄🥬✨

Sweet potatoes, kale, apples, pumpkin seeds, garlic, and functional mushrooms come together in a nourishing fall recipe packed with:

🍠 Beta-carotene from sweet potatoes to support immune barriers
🥬 Vitamin C, carotenoids, and polyphenols from kale and parsley
🎃 Zinc, vitamin E, and magnesium from pumpkin seeds
🍎 Quercetin and prebiotic pectin from apples to support gut health
🧄 Garlic’s naturally occurring sulfur compounds
🍄 Beta-glucans from maitake and shiitake to support a healthy immune response
🧠 Lion’s mane, traditionally used to support focus and cognitive health
✨ Reishi, traditionally used to support resilience during stressful seasons

Fall Kale & Apple Salad with Honey Dijon Dressing ft. 4MB

Ingredients:

2 sweet potatoes, peeled and cubed
1 small bunch kale, stems removed and thinly sliced
½ cup cherry tomatoes, halved
½ apple, thinly sliced
½ cup parsley, chopped
¼ cup pumpkin seeds
¼ cup goji berries

Honey Dijon Dressing:

3 Tbsp Dijon mustard
2 Tbsp raw honey
2 Tbsp raw apple c***r vinegar
¼ cup olive oil
1 tsp 4 Mushroom Blend Powder by Eversio Wellness | Functional Mushrooms (reishi, lion’s mane, maitake, shiitake)
1 garlic clove, minced
¼ tsp turmeric powder
Sea salt, to taste

Instructions:

Steam the sweet potato cubes for 5 minutes. Add the kale, cover, and steam for 2 more minutes. Remove from heat and let cool slightly.

Whisk together all dressing ingredients in a small bowl.

Add the sweet potatoes and kale to a large bowl. Toss with the tomatoes, apple, parsley, pumpkin seeds, and goji berries. Drizzle with dressing and toss to combine.

Save this recipe for a nourishing fall lunch or side dish! 🍂

Makes 4 servings.

PS use code ANNALIISA15 to save 15% on your fall functional mushroom order to support a healthy immune system and stress response 🥰

09/14/2026

This week a woman came in for shoulder pain. Real, physical, needed treatment. But during her intake, we found the rest of the story.

She was deep in perimenopause. Her stress had been high for a long time. And she hadn't had a truly restful night's sleep in months.

Acupuncture does treat local pain and inflammation, that part's true. But as a Licensed Acupuncturist, here's the piece I explain to almost every patient in this stage of life: what's actually happening underneath the needle is a nervous system response.

Calm the nervous system, and inflammation eases. Pain signals quiet down. Cortisol regulates. And because cortisol has a direct hand in estrogen and progesterone, treating the nervous system also means supporting your body through the hormonal shifts of perimenopause.

Her shoulder pain was the reason she booked. Her nervous system was the reason she felt better.

If pain, poor sleep, high stress, or the ups and downs of perimenopause sound familiar, there's more happening underneath than you'd think.

When you're ready to find out what's really going on in your body, book your session. Link in bio Annaliisa Kapp, Nutrition & Acupuncture ✨

09/02/2026

Protein-Packed Strawberry Shortcake Pancakes ft. 3MB 🍓🥞✨

A naturally sweet, protein- and fibre-rich breakfast with functional mushrooms to support steady energy, focus & fullness as we start to get back into healthy routines for new the season ahead 💛

Benefits:

💛 Protein from eggs, egg whites, protein powder & Greek yogurt supports lean muscle, metabolism, balanced blood sugar & satiety.

💛 Oat flour provides beta-glucan fibre to support digestion, blood sugar & gut health.

💛 Bananas provide energy, fibre & potassium.

💛 Strawberries provide vitamin C, fibre & antioxidants.

💛 Turkey Tail, Cordyceps & Lion’s Mane provide β-glucans to support energy, cognition, mood & immunity.

Recipe:
2 bananas, ripe
3 eggs
¼ cup egg whites
½ cup vanilla protein powder
½ cup oat flour
1 tsp 3 Mushroom Blend by Eversio Wellness | Functional Mushrooms
1 cup strawberries, divided
½ cup plain Greek yogurt
1 tsp raw honey
¼ tsp sea salt
1 tbsp coconut oil

How to make:

Blend bananas, eggs, egg whites, ½ cup strawberries, protein powder, oat flour, mushroom blend & salt until smooth.

Heat coconut oil in a skillet over medium-low heat. Pour ¼ cup batter per pancake. Cook until bubbles form, flip & cook until golden.

Top with yogurt, sliced strawberries & honey.

Enjoy! 🍓

Makes 10–12 pancakes (2 servings).

Add functional mushrooms to your favourite recipes with the 3 Mushroom Blend by Eversio Wellness | Functional Mushrooms. Use code ANNALIISA15 for 15% off!

08/15/2026

New recipe {SAVE} Veggie-ful chicken meatballs ft. 5mb for healthy metabolism 🌿🍄✨

Juicy chicken meatballs packed with colourful veggies, herbs & functional mushrooms, served over lightly sautéed zucchini noodles. Whole-food eating made delicious, satisfying & easy!

Why your metabolism will love them:

• Ground chicken provides protein to support lean muscle, satiety & metabolic health.
• Gluten-free bread crumbs & veggies provide fibre for steadier blood sugar.
• Maitake mushrooms contains beta-glucans & SX-fraction, studied for supporting insulin sensitivity & glucose metabolism, while reishi balances stress, cordyceps help with energy 🙌
• Zucchini, carrots & red onion provide lutein, zeaxanthin, beta-carotene, chlorogenic acid & quercetin-antioxidants that help protect cells from oxidative stress.
• Red pepper flakes contain capsaicin, studied for supporting thermogenesis, fat oxidation & insulin sensitivity.

RECIPE (Makes 3 servings)

Chicken meatballs:

• 1 lb ground chicken
• ½ cup gluten free bread crumbs
• 1 large egg
• 1 cup shredded zucchini
• 2 carrots, shredded
• 3 slices red onion, finely chopped
• 1 large garlic clove, minced
• 1 tbsp dried oregano
• 1 tsp ground coriander
• ½ tsp sea salt
• 1½ tsp 5 Mushroom Blend Powder by Eversio Wellness | Functional Mushrooms
• ½ tbsp avocado oil

Zucchini noodles:

• 1 medium zucchini, spiralized
• ½ tbsp avocado oil
• Pinch of sea salt
• ½ tsp red pepper flakes, or to taste

HOW TO MAKE:

1. Preheat oven to 400°F & line a baking sheet with parchment.
2. Heat ½ tbsp avocado oil over low heat. Sauté onion for 2–4 minutes. Add garlic & cook for 30 seconds.
3. Combine chicken, breadcrumbs, egg, shredded zucchini, carrots, onion, garlic, seasonings & mushroom powder.
4. Form small meatballs using a tablespoon or melon baller. Bake for 18–20 minutes, until the centres reach 165°F.
5. Sauté spiralized zucchini in the remaining avocado oil with sea salt for 2–3 minutes.
6. Serve the meatballs over the zucchini noodles & sprinkle with red pepper flakes. Enjoy!

PS use code ANNALIISA15 to save 15% on your functional mushroom order! 💚

07/15/2026

💛🫐🍋 This make-ahead breakfast was made for perimenopause, when your body can be more sensitive to blood sugar dips, stress, poor sleep, mood changes, inflammation & skin changes 👇

Our nutrient dense Lemon Blackberry Chia Pudding supports steady energy, metabolism, gut health & mental clarity:

💪 Protein powder: Supports blood sugar balance & lean muscle.

🌱 Chia seeds: Fibre, omega-3s & minerals to support estrogen clearance, digestion, fullness & a steadier glucose response.

🫐 Blackberries: Rich in fibre, vitamin C & antioxidants to support inflammation balance, blood sugar & healthy skin.

🥥 Coconut milk & yogurt: Healthy fats for lasting energy, satiety & nutrient absorption.

🌰 Brazil nuts: Selenium to support thyroid function, metabolism & antioxidant protection.

🍋 Lemon juice & zest: Vitamin C & limonene to support liver detox pathways, digestion & collagen.

🍄 5 Mushroom Blend by :
• Cordyceps: Cellular energy & oxygen utilization ⚡
• Reishi: Stress resilience & nervous system support 😌
• Maitake: Blood sugar balance & metabolic health
• Lion’s Mane: Focus, memory & mental clarity 🧠
• Tremella: Skin hydration & healthy aging ✨

Recipe:
¾ cup Coconut Milk (unsweetened)
¼ cup Plain Coconut Yogurt
¼ cup Vanilla Protein Powder
3 Tbsp Chia Seeds
1 tsp Raw Honey
3/4 cup Blackberries
2 Brazil Nuts (sliced thinly)
½ tsp 5 Mushroom Blend by
1 Tbsp Lemon Juice
¼ tsp Lemon Zest
Pinch Sea Salt

how to make:

1. Add the coconut milk, coconut yogurt, vanilla protein powder, chia seeds, raw honey, 5 Mushroom Blend, lemon juice, lemon zest, 1/2 the blackberries, and sea salt to a blender or jar.
2. Whisk or blend well until the protein powder and mushroom blend are fully mixed in.
3. Stir in the rest of the blackberries, or layer them on top if you prefer.
4. Cover and refrigerate for at least 2 hours, or overnight, until the chia seeds thicken into a pudding texture.
5. Top with sliced Brazil nuts before serving.

Makes 1 serving.

A delicious way to support your body through perimenopause. 💛 PS grab your 5 mushroom blend with code ANNALIISA15 to save 15%!

07/01/2026

A light, fresh summer salad that supports detox, digestion, steady energy & mental clarity? Yes please 🍋🌿⚡

After too many patio drinks, BBQ’s and get togethers, this is just what your body and mind need to reset:

✨Lemon juice + zest provide vitamin C & limonene, a citrus compound that supports antioxidant defence, liver detox pathways, bile flow & collagen support.

✨Parsley is rich in chlorophyll, vitamin C & plant compounds that support liver function, fluid balance & gentle detoxification.

✨Radishes support bile flow & digestion, helping your body process heavier summer meals.

✨Edamame adds plant-based protein & fibre to support steady blood sugar, bowel regularity & healthy estrogen clearance through the gut.

✨Avocado, olive oil & pumpkin seeds add healthy fats, magnesium & zinc to support satiety, mineral replenishment, calm energy & blood sugar balance.

✨The 3 Mushroom Blend adds extra support:
👉Cordyceps for cellular energy & oxygen utilization
👉Lion’s Mane for brain health, focus & cognitive function
👉Turkey Tail for gut & immune support

Ingredients:
1 cup Mixed Greens
2 Radishes, thinly sliced
¾ cup Edamame Beans, shelled
½ cup Fresh Parsley, thinly sliced
½ Avocado, sliced
2 Tbsp Pumpkin Seeds

Dressing:
2 Tbsp Olive Oil
2 Tbsp Lemon Juice
¼ tsp Lemon Zest
½ tsp Raw Honey
½ tsp 3 Mushroom Blend
Pinch Sea Salt

how to make:

Add the salad ingredients to a bowl. Whisk dressing ingredients together, pour over salad & gently toss.

Serve fresh as a light summer meal or side dish when you want to feel lighter, clearer & more energized.

PS you can grab your energy & cognition boosting 3 Mushroom Blend with code ANNALIISA15 to save 15% 💚

Address

1433 King George Boulevard
Surrey, BC
V4A4Z5

Opening Hours

Friday	9am - 5pm
Saturday	9am - 2pm

Website

http://www.annaliisakapp.com/

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