Brussels Sprouts Salad with Citrus Vinaigrette


  1. Shred Brussel sprouts using the shredding blade of a food processor or slice thinly with a knife.
  2. Place Brussel sprouts in a large bowl and combine with red onion, cherries, almonds and optional goat cheese.
  3. Whisk together vinaigrette ingredients. Add vinaigrette immediately before serving and toss well to coat.

Grain-Free Stuffing

A healthy stuffing recipe that makes the perfect side dish for chicken or turkey. Ideal for Thanksgiving! Gluten and grain-free.

2 tablespoons ghee or avocado oil
3 cups onion diced
2 cups celery diced
1 cup mushrooms diced
1 cup apple cored and diced
1/4 cup dried cranberries or dates, chopped
1/4 cup flat-leaf parsley chopped
4 teaspoons poultry seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper
2 cups almond flour
3 eggs whisked


Preheat oven to 350º F.

1. Heat ghee or oil in a large cast-iron or ovenproof skillet over medium heat. Add onion, celery, apple, mushrooms, cranberries or dates, parsley, poultry seasoning, salt, and pepper. Sauté until very soft, about 7 minutes.

2. Remove from heat. Keep in oven-proof skillet or transfer to 9×9” baking dish. Stir in almond flour and mix well. Add the whisked eggs and stir well. Bake for 45 minutes to 1 hour, or until browned on top.

If you don’t have a cast-iron skillet, grease a medium-sized baking dish before sautéing ingredients (a 9×9” works well). After eggs have been added and the mixture is well-stirred, transfer mixture to baking dish.

Continue baking as directed.

Congratulations, you’re pregnant! Have you seen the dentist?

Seen who? Although dental care may not be the first thing on your mind when you find out about your new bundle of joy, taking care of your oral health is an easy way to give your baby a healthy start. And, you can start by making a dental appointment to get your teeth checked before you deliver. Other ways to keep your mouth healthy are to brush your teeth twice a day, floss once a day, and choose healthy foods and drinks that are low in sugar. If you are having trouble finding a dentist or buying a toothbrush and toothpaste, talk to your doctor about getting help. But wait, why are you doing all of this?

Pregnant women are more prone to cavities and gum disease because of changes in your body and your lifestyle. Maybe sometimes, you are too exhausted to brush your teeth before bed or you had some extra snacks to quiet a queasy stomach. Although these things are totally normal during pregnancy, it is important to stay connected with your doctor and dentist about your oral health—for your own health and your baby’s health. If you have mouth pain, it is important to discuss with a health care professional. Also, you can pass along to your baby the “bad bacteria” that contribute to tooth decay. That’s why it is important to keep your mouth healthy and not to share utensils or clean pacifiers with your mouth.

Once your baby is here, remember to wipe their gums with a soft cloth after feedings, avoid putting him or her down to bed with a bottle, and to see a dental provider by age one. Doing all of these things while pregnant and continuing good habits after your baby is born will give them the best chance for a lifetime of good oral health. For more information about oral health during pregnancy and infancy, visit

Pregnant? It’s Time to Schedule Your Dental Check-Up

Seeing a dental provider while you are pregnant is not only safe, it’s necessary. To give your baby a healthy start, you need to also take care of your oral health.

Make time to brush your teeth twice a day, floss once a day, and choose healthy drinks and foods that are nutritious and low in sugar. So, while you are making your prenatal appointments, add a dental appointment to the list. Your baby’s tiny teeth will thank you. Learn more about why oral health during pregnancy is important by visiting

6 Tips to Prevent Tooth Decay

Did you know dental caries are the most common chronic disease in childhood?  Over half of 3rd graders in Washington have at least one cavity. Children who experience tooth decay are 3 times more likely to miss school and then often fall behind on their school work.

Here are 6 easy things you can to do protect your child’s teeth!

  1. Brush teeth at least twice a day with fluoride toothpaste.  If your child is unable to tie their shoes that is a good sign they are unable to brush well without supervision.  Make sure they are getting all surfaces and brushing for 2 minutes.
  2. Avoid sugary drinks.  Juice (even 100% fruit juice) and pop have a lot of sugar which fuels the bacteria causing cavities.  If your child is going to drink these, make sure they drink it all at once and not sip on it throughout the day.  Also, it is best to rinse with water after sugary drinks or food.
  3. Schedule regular dental visits.  To keep your child’s teeth healthy they should see the dentist every 6 months starting from when their first tooth comes in.
  4. Dental Sealants.  Dental sealants are a hard plastic coating which is placed on the chewing surface of teeth by the dentist.  This acts as a barrier protecting the teeth from cavities.   Once your child’s molars come in, talk to your dentist about dental sealants.  Sealants can prevent up to 80% of cavities in children.
  5. Drink water.  Water helps rinse the teeth and removes the sugars that can build up and cause cavities.  This is especially important after eating candy or other sugary foods.  Water is the healthiest drink for your child.
  6. Fluoride supplements.  Spokane does not add fluoride to the water placing all children at high risk for dental caries.  Ask your doctor or dentist for a fluoride supplement to help keep your child’s teeth strong.  Your doctor or dentist can also apply fluoride varnish up to 4 times a year to help keep your child’s teeth strong.
The East Mission Dental Clinic and NHCW ribbon cutting and reception is photographed in Spokane Valley, Wash., Thursday, Aug. 16, 2018. (Young Kwak for Community Health Association of Spokane)

What’s Hiding Beneath Those Gums?

Don’t you love seeing a baby’s adorable, gummy smile? Believe it or not,
those tiny teeth are already there, and you need to be thinking about how to keep them healthy. The first step is to take care of your own teeth while you’re pregnant. Make sure you care for your oral health and see a dental provider for a check-up before you deliver. Once the baby is here, take care to wipe her gums after feedings, to not put her down to sleep with a bottle,
and begin brushing her teeth once one appears! For more information about oral health during pregnancy and for your infant, visit

Cheers to 25 Years! A look back at Maple Street Clinic

Did you know that our Maple Street Clinic didn’t always look like it does today? In 2013 we did a major remodel that involved bringing two buildings together. Here are a few photos of the before:

And a look at after:

We are so happy to be able to provide services to so many folks in North Spokane, this remains one of our most busy clinics to date.

Services We Offer Include:

Medical: CHAS Health provides primary care doctors, pediatrics, women’s healthcare and specialty services including HIV/AIDs care as well as hepatitis C, diabetes and more.

Dental: Our dentists and hygienists offer exams, cleanings and x-rays along with root canals, crowns and fillings.

Pharmacy: Our pharmacy works closely with the health clinics and offer automatic prescription refills, free prescription mail-out and diabetes education.

Behavioral Health: Mental health is important to CHAS Health and vital for a health community. We offer individual and group counseling as well as psychotherapy, psychiatric consultation and medication evaluation to established patients.

Pregnancy & Pediatrics: Many of our clinics specialize in pregnancy support and pediatric services for families.

Student Health: With many colleges and universities in our community, student health is a priority for CHAS Health. We love connecting students to the proper resources for a safe and healthy college experience.

Education: Educating the community helps insure a healthier tomorrow. CHAS Health offers community education classes including diabetes learning sessions, access to dietitians for a healthy lifestyle and smoking cessation.

Virtual Visits: For some medical appointments, patients can meet with their doctor or provider at home using a mobile device or computer.

Enrollment Assistance: CHAS Health patient services coordinators are available to help patients get enrolled in health insurance!

Your Back to School Survival Guide – Importance of Routine

It’s back to school time! With that change brings an entire routine to get used to for both kids and parents. This can be a great time of year to re-establish a family routine to help organize life and keep the chaos to a minimum. This also provides your children with a structure to learn important skills like how to set priorities, meet deadlines, become more independent, and develop habits of self-care.

A few reasons daily routine is important for your child:

  • Routines help establish your child’s body clock for regulating many day-to-day activities including sleep, eating complete meals, regular bowel movements, calm behavior, and easier “wind-down” times at night.  
  • It helps to bond the family together. A predictable routine helps children know what to expect so that they feel safe. They notice the time spent together is important and helps to strengthen shared values, beliefs, and interests.
  • It gives your kids a chance to be excited for future events; for example, dinnertime with the family, Friday movie night, and special one-on-one time with Mom or Dad.
  • Routine establishes positive and healthy habits that children can do on their own.
  • It offers stability during times of change and brings a sense of normalcy to a chaotic world.

Here are some tips to help form your daily routines from the American Academy of Pediatrics (AAP).

Weekday Mornings:

To make the household function well in the morning, everyone needs to know what has to be done to get ready for the day. Try the following:

  • Put as many things in order as possible the night before.
  • Keep wake-up routines cheerful and positive.
  • Be sure your child eats breakfast, even if he or she is not hungry in the morning.
  • Finally, round out each morning by saying goodbye to your young child. A simple hug and a wave as he or she heads out the front door or slides out of the car are extremely important. They will give your child a positive feeling with which to begin the day’s activities.

After School:

During middle childhood (ages 6-12), children need adult supervision. While some parents have their children return each afternoon to an empty home, these “latchkey” kids are more susceptible to misbehavior, risk-taking, and anxiety. For this age group, the American Academy of Pediatrics recommends that a child come home to a parent, another adult, or a responsible adolescent.


Dinner should be an important time for your family. As often as possible, all family members should eat together at the dinner table, without the distraction of television or radio. During dinner, the family can share the day’s activities and participate in enjoyable conversation. Everyone should be encouraged to take part, and negative comments and criticism should be discouraged.


On school nights, children need a regular time to go to sleep. Establish nighttime rituals that include storytelling, reading aloud, conversation, and songs. Try to avoid exciting play and activities before bedtime.

New Dental Clinic in North Spokane!

New CHAS Health Dental Clinic in North Spokane

We are excited to announce a new dental clinic in North Spokane! CHAS Health Family Dental opens on August 19 and offers dental services to the whole family.

At CHAS, we offer comprehensive dental services for patients of all ages – from toddlers to adults, we are here for you through all phases of life. Our experienced dentists, hygienists and support staff work closely to coordinate with our medical and pharmacy departments to ensure your visit is timely, efficient and pleasant.

We offer







Root canal therapy

Orthodontic referrals

Nitrous oxide sedation