Holistic Nourishment

Does it ever feel like a whole head of cauliflower is too much to eat? Well this recipe is perfect for you! Cauliflower is an excellent source of nutrients called indole-3-carbinol and sulforaphane that fight cancerous cells, reduce excess estrogens in the body, and support detoxification. (more…)

Dark chocolate is well-known for its high levels of antioxidants, which makes it a great dessert! The darker the chocolate, the less sugar is added, so the healthier it is for you. Chia seeds are a great source of omega-3 fatty acids, and other nuts such as cashews and almonds provide some protein, fiber, and additional healthy fats. Sea salt is a fantastic source of not only sodium, but also many other trace minerals.  (more…)

This recipe centers around herbs that have been known for their antibacterial, antiviral, antiseptic, and antifungal properties for centuries. In fact, there is a legend that four thieves robbed the homes of those who died of the bubonic plague wearing masks covered in this herbal vinegar.  The legend says that they robbed many houses but never caught the disease. When they were caught, they gave up the recipe of the vinegar that saved them from the plague in exchange for a quick death, hanging, rather than being burned alive.

Whether the legend is true or not, the concept of a potent antimicrobial herbal vinegar survived!  This recipe serves as a valuable remedy against many illnesses and is a powerful disinfectant and bug spray.

There are many versions of this recipe, but this is the most common one. Other ingredients used include marjoram, camphor, horehound, angelica, juniper, meadowsweet, wormwood, and cloves. I encourage you to make your own with dried herbs from your garden or local farmer’s market!

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Ingredients:

• 2 small yellow mangos
• 3 medium tomatoes
• 1 clove garlic
• 1/3 large yellow onion

Directions:

Peel the mangos, garlic clove, and onion. Add all ingredients to a blender and blend until desired consistency! Pour into a serving dish and enjoy at your next picnic or BBQ!

Nourishing Herbal Hair Cream

Creams are topical, healing applications.  They are less greasy and more nourishing then salves because they are a combination of water and oil.  They can be vulnerary, antiseptic, anti-inflammatory, emollient, and soothing so they are great for healing sprains, strains, bruising, open wounds, mild burns, inflammatory conditions, rashes, and insect bites.

Creams also contain an emulsifier, which is an important component to getting the water and the oil to blend together and to stay in solution.  The emulsifier binds the water with the oil, creating fat micelles (tiny globules) that are small enough to keep both the oil and the water together in solution.

This recipe calls for beeswax as an antimicrobial, thick emulsifier. Coconut oil lightens the cream and also provides antimicrobial properties.  Almond and avocado oils are nourishing and soothing to dry hair.  Borax is also an important component of this cream because it is a preservative, buffering agent, and an emulsifier. Citric acid was also chosen as a preservative.

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Always in a hurry? Try these quick snack ideas! Meal prep is a great way to have healthy meals and snacks that you can grab and go during the week! Make 1 serving per person per day. Chop vegetables and fruits ahead of time so when you are looking for something to munch, you’ve got fresh foods to snack on right away. (And perhaps keep your hunger at bay while you make a more substantial meal). 

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Spring is your opportunity to cleanse your body from all the toxins you’ve accumulated during the winter. Wearing lots of clothes, eating heartier, saltier foods, not exercising as much, feeling gloomy like the weather, and not going outside are all wintertime behaviors that decrease your body’s ability to keep itself clean. Eating seasonal produce (and foods high in fiber), drinking plenty of water, and participating in outdoor physical activity are great ways to embrace the spring season and prepare your body for the upcoming warmer months. This smoothie will help you jump into spring by incorporating arugula and peach, two spring/summer foods for the Pacific Northwest!

The arugula is a mildly bitter, stimulating green that is rich in vitamins C and K, moderate amounts of minerals, and contains powerful antioxidants and sulfur-containing phytochemicals that support healthy metabolism of foods and toxins we encounter. Peaches, known to promote healthy skin, are rich in vitamins A, C, E, K, B vitamins, and electrolytes like potassium. They also contain fiber, which aids in healthy digestive function and elimination. Coconut milk, avocado, and hemp seeds contain healthy fats and proteins that will keep you full and satisfied for longer than your typical smoothie. They slow the absorption of the sugars from the fruit (and honey if you find you like your smoothies sweet). This smoothie is a great snack for when you are out gardening and watching your seedlings grow with the season.

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Vinegar is one of the oldest methods of herbal extraction.  Infusing herbs into raw apple cider vinegar is a fantastic way to boost your phytonutrient content in your meals – this recipe makes a great dressing, accompanied with olive oil!

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Making your own sauerkraut is quick, easy, and cost effective. Fermented foods are one of the healthiest foods you can eat and they are so easy to prepare at home. Sauerkraut is one of the most nourishing foods for your intestine. Cabbage and the juice from cabbage is high in glutamine, an amino acid that is very important for your intestinal cells to heal and repair.  The fiber in cabbage can bind to cholesterol and help lower lipid levels in the blood.  Cabbage contains anti-cancer components and is an excellent source of vitamins K and C, vitamin B6, and antioxidants. Fermented foods contain beneficial bacteria that will protect your GI health, support your immune system, and promote wellness in all aspects of your body’s health.

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Looking for a delicious chicken wing recipe that doesn’t douse the chicken in high sugar barbecue sauce? Try this savory recipe. It’s packed with flavors of garlic, olive oil, mediterranean herbs, and fresh basil. It pairs well with a salad and a glass of red wine!

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Looking for an easy, delicious way to support your hormones?  These tea recipes boost a woman’s energy, promote balanced hormonal cycles and levels.

Red Raspberry Leaf:
This herb is an all-around excellent herb to use for women at any life stage, especially during pregnancy and breastfeeding. It is rich in chelated iron (easily absorbed), stimulates the flow of breast milk, and facilitates the mother’s post-birth recovery.

Peppermint:
Peppermint is an all-over body strengthener and cleanser. Aids in digestion and is safe to use during pregnancy.  (more…)

Common dishwasher detergents are loaded with toxic chemicals that leave residues on your dishes and subsequently come in contact with the food and beverages you eat! Don’t believe me? Visit the Environmental Working Group’s website to see how toxic your dish detergent is. Making your own dishwasher detergent at home is simple, cost-effective, and healthy for you, your family, and the environment. This recipe will thoroughly clean your dishes and not leave any soap residue.

Ingredients:

• 2 parts borax
• 2 parts washing soda
• 1 part salt
• 1 part citric acid

Directions:

Mix all ingredients in an air-tight container and use as you would use store-bought dish detergent! Label your container so you know when you made your detergent – you will be amazed at the money you save with this recipe.

Ingredients:
1 piece kombu
1 piece wakame
8 dried shitake mushrooms
1 in. fresh ginger, chopped
Spinach leaves, to taste
1-3 tbsp miso
4 cups water

Directions:
Soak kombu, wakame, and mushrooms in 4 cups of water in saucepan for 30 minutes. Bring to a boil and simmer for 30 minutes. Strain out the seaweed and mushrooms, saving the liquid. Slice the seaweed and mushrooms and return them to the stock. Add spinach leaves and simmer 5 minutes or until spinach has wilted. Turn off the burner and add miso to taste.

Did you know that there are no federal regulation of chemicals in household products?! That means that there are no safety standards and no testing data required before selling the product to consumers like you!  Chronic exposure to chemicals contributes to the body’s toxic burden, or the number of chemicals stored in our tissues at a given time.  That means that all of the chemicals in our environment influence our health, often contributing to chronic disease.  While there are numerous toxins that we are exposed to, we do have options to reduce our toxic exposure!

Toxic Ingredients in Cleaning Products

1. Phthalates
Found in: most fragranced household products like air fresheners, dish soap
Labeled as: ‘fragrance’
*companies don’t have to disclose phthalates
Health Implications: Endocrine, reduced sperm count, asthma, migraines

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Are you craving cold beverages now that the weather is getting warmer?  This green juice is packed with nutrients that will nourish your body and support it as you prepare for the summer months. Start with this recipe as a base, get creative, and see what you can create!

Ingredients:

• 2 parts kale
• 4 parts lettuce
• 5 parts dandelion greens
• 2 parts cilantro
• 1 part lemon/lime
• 1/2 tsp cayenne

Directions:

Juice all produce and then add the cayenne to your beverage. The juice will keep for 2 days in the fridge in an air-tight container.

Ever wonder what to do with the pulp after you make juice? This muffin recipe is a great way to use your pulp!

Ingredients:

• 4 cups juice pulp
• 3 cups coconut flour
• 3 eggs
• 1/2 cup coconut oil + more as needed
• 1/4 cup coconut milk + more as needed
• 1/3 cup raw honey
• 2-4 tbsp flax seed powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 2 tbsp cinnamon

Directions:

Preheat the oven to 375 degrees. Mix the flour, flax seed powder, baking soda, cinnamon, and sea salt together. Mix in the juice pulp, eggs, honey and coconut oil. Spoon into an oiled cupcake baking sheet. Bake until lightly golden and cooked throughout, about 20 minutes.

non-toxic lifestyle

If you eat right, you will thrive

What Does it Mean to Eat Right?

• Organic Whole Foods: Quality Matters
  • Produce: in season is best
  • Meat: pasture-fed, cage-free eggs, wild caught fish
  • 5-6 Smaller Meals Each Day (eat breakfast!)
    • Keep blood sugars (energy) stable
    • Always eat protein or fat at every meal/snack
    • 10+ Cups of CLEAN Water
      • If your urine isn’t clear, drink more
      • Never go anywhere without a reusable water bottle
      • Address Digestive Issues
        • GI tract is our connection with the external world (how food becomes energy)
        • Digestive problems indicate there is something not right with what you are eating
        • 70% of your immune system is in your gut
        • Digestive issues can lead to nutrient deficiencies and poor athletic performance
        • Avoid Food Allergens
          • Dairy, gluten (wheat), soy, peanuts, tree nuts, fish, shellfish
          • Allergens weaken your immune system, destroy your intestines
          • Weak intestines leads to toxic molecules entering your body and making you sick

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This broth is a superfood, rich in potassium and numerous trace minerals that are easily depleted during times of stress. Drink it like a tea, or use it as a base for all your favorite soups and rice dishes. Don’t be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.

Boost Your Energy with Plant-Based Mineral Broth

• 6 unpeeled carrots cut into thirds
• 2 unpeeled medium yellow onions, cut into chunks
• 1 leek, both white and green parts, cut into thirds
• 1 bunch celery, including the heart, cut into thirds
• 5 unpeeled cloves garlic, halved
• 1/2 bunch fresh flat‐leaf parsley
• 4 medium red potatoes with skins on, quartered
• 2 Japanese or regular sweet potatoes with skins on, quartered
• 1 Garnet yam with skin on, quartered
• 1/8‐inch strip of kombu
• 2 bay leaves
• 12 black peppercorns
• 4 whole allspice or juniper berries
• 1 tablespoon sea salt

Rinse all the vegetables well, including the kombu. In a 12‐quart or larger stockpot, combine all the ingredients accept the salt. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.

Remove the lid, decrease the heat to low, and simmer a minimum of 2 hours. As the stock simmers some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt and stir.

Strain the stock using a large coarse‐mesh strainer (remember to use a heat‐resistant container underneath). Bring to room temperature before refrigerating or freezing.

Makes 6 to 7 quarts.  Broth can be frozen up to 6 months in a variety of airtight container sizes for every use.

Nourish your gut, your bones, your energy, and your mind with this superfood!

Bone broth is a mineral-rich infusion made by boiling bones, vegetables, and spices. It is a very affordable and nutrient dense food. It strengthens the immune system, digestive system, and adrenal glands. It is high in minerals like calcium, magnesium, phosphorous and iron. These minerals along with the amino acids (proline and glycine) and fatty acids present in bone broth can support hair, skin, and nail health as well as bolster joint health. Glycine plays an important role in DNA synthesis and muscle repair. It helps regulate blood sugar levels, influences neurotransmitter levels to promote calmness and reduced stress, and it is involved in detoxification. Proline is another amino acid present in bone broth that is involved in connective tissue health and helps protect blood vessels from cholesterol buildup.  Homemade bone broth is not only beneficial when you’re feeling sick, but also for every day wellness.

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Pair this dip with lightly sautéed veggies or your favorite protein for a warming, autumnal dinner!

Ingredients:

Roasted Veggies
1 head cauliflower, chopped
1 medium sweet onion, chopped
3 Tbsp olive oil, ghee, or coconut oil
pinch of sea salt and pepper (more…)

Enjoy Your Breakfast!

Looking for a filling, and nourishing breakfast idea? Try making your own granola and homemade coconut milk. Non-dairy milks are often mostly water and vegetable oil with additives, preservatives and, sometimes flavorings. Store-bought granola often contains undesirable ingredients such as cane sugar, preservatives, and oils turned rancid from the baking process. Making your granola and non-dairy milk at home gives you the ability to use ingredients that will nourish your body rather than cause harm.  There are many flavor combinations possible with granola, so this recipe is a framework from which you can build a delicious breakfast with ingredients you love.

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How To Make Your Own Kombucha

Kombucha is an alkalizing probiotic beverage that has many health benefits.  It is a fermented tea, packed with immune-supporting organic acids and probiotics.  It has a sweet, tangy, and effervescent taste and has energy-boosting properties.

Making your own kombucha is quick, easy, and fun!  It takes about 30 minutes every week or two, depending on how much you drink.  (more…)

You know the feeling when you think you are getting a cold, that achey feeling or scratching in the back of your throat? This tonic will help your body defend itself against the infection and get you feeling back to normal quickly!

Turmeric is a fantastic spice with many immune-supporting compounds.  There are over 580 health conditions that turmeric may be beneficial for!  Coconut milk and garlic are antimicrobial to support your body against bacterial infection.  And the egg yolk coats your throat and is rich in phosphotidylcholine which is beneficial for the nervous system and brain too.  The variation below also contains honey, ginger, and lemon, three powerful foods that support your overall immune health. Support your body and prevent disease by drinking tonics like this daily and especially when you are feeling under the weather! (more…)

Fill up a pan with 2 inches of water and turn burner to high. Chop the sprouts, removing any dirt or yellow leaves on the exterior of the plant. Mince the garlic and parsley and add sprouts to steamer. Cook for 5 minutes then toss with the dressing ingredients. Enjoy!

Looking for a healthy alternative to “Coffee Mate” or other coffee creamer?  Organic, unsweetened coconut milk is a fantastic alternative.

Why is a coconut latte a good choice for your morning coffee?

1. Coconut milk offers fat to slow the absorption of caffeine, giving you lasting energy without the jitters. It also keeps you satiated and gives your morning drink some substance. (more…)

Ever wonder if there is a dessert that has some health benefits?  These cookies are free of refined sugar, wheat, dairy, and eggs, but rather made of almonds, coconut, honey, and dark chocolate.

Why don’t you try this vegan and paleo-friendly delicious dessert! (more…)

Kefir Smoothie – Food& Mood Booster

This quick smoothie brings lasting energy, boosts your mood, and regulates your digestion!  Each ingredient is rich in at least one nutrient known to benefit digestive and mental health. The beneficial bacteria in the kefir, the phytonutrients in the berries, the medium chain triglycerides in the coconut oil, the enzymes in honey, and the choline and B vitamins in egg yolks all combine for a powerful food-as-medicine smoothie!

• 1 cup kefir
• 1 cup berries
• 2 tbsp coconut oil
• 2-3 tbsp raw honey
• 1-2 raw egg yolks (optional, to calm nerves)

Toss all the ingredients into a blender, whip up, and enjoy this stabilizing and strengthening breakfast or snack.

A smoothie for hormone support

• 1 banana
• 1/8 cup oatmeal
• 2 Tbsp raw cacao nibs
• 1 Tbsp raw honey (optional)
• 2 Tbsp hemp seeds
• 1 Tbsp maca
• t tsp spirulina
• 1 date
• coconut water/milk
• 4 ice cubes

Struggling to find a recipe fit for a cleanse, low in carbs, and high in flavor? This recipe is great if you are on a hypoallergenic diet, it’s anti-inflammatory, and even transports well for lunch at work.

Serves 2 to 4

Ingredients:
1/2 c almonds
1 garlic clove
1/2 tsp sea salt
3tbsp extra virgin olive oil
2 organic chicken breast halves (can substitute with organic tempeh)
4 cups baby spinach
1/2 lemon, wedged

Directions:
Make a coarse paste of the almonds, garlic, sea salt, and extra-virgin olive oil in a food processor. Rub onto the organic or free-range chicken breast halves. Roast in 425-degree oven until cooked through, 15 to 18 minutes. Slice and serve on baby spinach with lemon wedges. Optional: toss the spinach with a dijon vinaigrette of balsamic vinegar, dijon mustard, and extra virgin olive oil. 

These gluten-free pancakes, with blueberries, almond butter, chia seeds, and pasture-fed eggs are a nutrient-dense meal that will keep you energized and satisfied until lunch.

Ingredients:

• 3/4 cup garbanzo bean flour
• 1 and 1/4 cups brown rice flour
• 3 eggs
• 1/4 cup coconut oil
• 1 cup milk or non-dairy milk (use more as needed, until desired consistency is reached)
• 3 spoonfuls of raw almond butter
• 3-5 tbsp chia seeds
• 1 pint of organic blueberries

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If you are sensitive to dairy or just want to avoid it, this recipe can satisfy that desire for creaminess!  This cashew cream recipe is so delicious and versatile you won’t even miss the dairy.  This recipe is quick, easy, and full of nutrients and flavor!

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Wondering What to do with Your Pumpkin?

How about turning it into a nourishing meal! Pumpkins are packed full of nutrients that can help keep you healthy during these colder months.

Pumpkin is rich in phytochemicals like carotenoids, leutin, zeanthin, and antioxidant vitamins like vitamin A, C, and E.  It also contains b vitamins and minerals like copper, calcium, and potassium, magnesium, zinc. Plus it’s a good source of fiber!

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Eating seasonally is important to nourish your body with foods that thrive in the current environment. To learn more, read my post about seasonal eating.

Here is a recipe packed with foods that prosper in fall.

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This vegetable curry recipe is packed with flavor, color, and nutrients! Curry is a spice containing curcumin, one of the most potent anti-inflammatory phytochemicals! This dish is delicious on its own, or paired with a side of brown rice.

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This is a fantastic recipe, packed with vitamins, minerals, and cancer-fighting nutrients! Serve with brown rice for a complete delicious Asian-inspired meal.

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Making healthy vegetable sushi is not as intimidating as it sounds! It’s actually pretty easy, pretty quick, and much cheaper than eating out.  This recipe contains nourishing sea veggies, supportive fats, low sugar, and whole grain brown rice for total body wellness.

 I’d never made sushi before so I decided to keep it basic with a veggie roll and garlic sauce. I was very satisfied with my sushi-making experience and I encourage you to pick up some nori, sushi rice, and veggies at the store and give it a try!

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Who Needs Wheat Pasta Anyway?

Zucchini is an excellent alternative to wheat pasta. Using a julienne slicer, you can easily make spaghetti-shaped zucchini strings that can make a wonderful pasta-replacement dish. Enjoy this vegan, gluten-free pasta recipe.  Feel free to add chicken, goat cheese, or pine nuts to make the dish more of an entree.

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This is a fast, healthy, and filling meal that will provide you with energy and nutrients to keep you energized and ready for your busy lifestyle. You can also add in chicken or beef or fish and make your own quick wrap. What can you create?

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Today I made this awesome vegan oatmeal cookie recipe. This is the first successful gluten-free, dairy-free, egg-free cookie I have been able to make. I hope you enjoy it as much as I do!

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How to Eat Chocolate Guilt-Free

Chocolate can be a small part of your healthy diet, but it can also lead to disease if consumed in excess or in a processed form.  Nutritious chocolate cannot be found in the junk food isle of the grocery store!  I’m not talking about Twix, Hershey’s, Milky Way, Reese’s, or any of the other typical chocolate bars.  Instead I am talking about the natural, bitter form of chocolate: cacao beans!

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Here is a basic recipe that you can use as a jumping point to creating many more delicious smoothies! With warmer weather on the way, smoothies are a great way to start the day and energize your body.

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