Nutritional Tips and Delicious Recipes for Wellness

This recipe is adapted from Healthline.com Ingredients Have a 1-quart (1-liter) jar ready to keep the sauerkraut in, a 4-ounce (120-mL) smaller jar to press it down, and a kitchen scale to weigh your cabbage mixture. Directions Keep in mind that the larger the head of cabbage you start with, the sweeter and better your sauerkraut…

This recipe is adapted from Sammy’s Woodfire Kitchen and it is so yummy and healthy. The salad will last 2 days in the frige. Feeds 3-4 people Leave out the meat for a vegetarian dish Leave out the cheese for a dairy free dish Ingredients: 1 head organic iceberg lettuce 1 large bunch of fresh…

Let’s talk gluten free pasta. Most of the time when we go gluten free we end up eating loads of rice and other weird additives that can be super irritating to the gut. If you love pasta, try to rotate the types, almond pasta, corn pasta, rice pasta and hearts of palm pasta. Try one…

I often think of switching from coffee to tea because it is healthier, but I do love my coffee and for now coffee is loving me. I have however started a nighttime routine of having some yummy hot tea before bed, and “making healthy choices using organic tea”. What I didn’t know was that a…

This holiday season go easy on your gut with this lovely pecan milk eggnog. If pecan milk is hard to find, hazel nut milk works well. Ingredients: 2 cups pecan milk, or hazelnut milk 2 organic dates, soaked in hot water then drained 1/2 teaspoon grated nutmeg 1/4 teaspoon cinnamon 1/2 organic banana, frozen 3 ounces bourbon,…

What does celery have that makes it so effective in healing? Celery has sodium cluster salts that starve and fight off unwanted pathogens and bacteria, troublemakers that science and research don’t yet know are responsible for a tremendous amount of symptoms and conditions, including autoimmune diseases. They also neutralize toxins, which are another key contributor…

Looking for a quick holiday appetizer that’s yummy and easy on your gut? Try this awesome idea…No gluten, no natural flavors or artificial dyes. With modifications it can be dairy free as well (see below). Holiday Charcuterie Board (From Atrantil.Com) Ingredients Directions 1. When designing and executing a charcuterie board, the way to make it visually…

Summer weather is here and light refreshing drinks are a must! This yummy Mocktail or Cocktail is great for digestion and loaded with antioxidants. I found this on sustainable cooks who have loads of great recipes so give it try! As an added bonus, I put together a free PDF of some of my favorite summer recipes…

Poop was always a topic of conversation during every meal when I worked at the C.H.E.K Institute because we were all paying attention to our health and working hard to have perfect poops. Most health problems begin with poor digestion. If we cannot process the healthy foods we are eating and absorb their nutrients into our body,…

I love PF Changs Beef with Broccoli so I recreated their recipe with a twist. It is so yummy! Enjoy. Gluten-Free Beef Broccoli Ingredients: 1-pound grass-fed flank steak or tri-tip, sliced very thin against the grain(to make this a vegetarian dish, simple leave out the beef and quick fry the broccoli like you would the…

Super Green Powders are sold everywhere today. They are loaded with healthy greens, but often time loaded with ingredients that may irritate your gut over time. Did you know that most types of “cereal grasses” are hard for humans to digest? Oat grass Wheatgrass Barley greens Rye Millet Corn I follow Autumn at Paleo Valley and she…

February is the month of love. To celebrate I have compiled some of my favorite heart-healthy recipes for you. Each recipe can be made gluten-free and dairy-free, and I have linked my favorite products to their websites so you can explore some yummy gluten-free and dairy-free options. As a rule, I typically do not eat…

Having a yummy, nutritious snack on hand is a must! These almond butter balls are so good and packed full of protein, carbs, and good fat. It’s the perfect snack and it’s gluten-free and vegan. Almond Butter Balls Ingredients: Directions:

The holidays are around the corner and it can be super stressful. EWG just put out some great information on holiday shopping and avoiding dangerous chemicals. Here is a recap. There’s enough to worry about with cooking, cleaning, spending time with relatives, and staying safe during the Covid-19 pandemic for the second year in a row. The…

This fall try roasting your own chickpeas for a fun, nutritious snack. Their nutty flavor is addictive, combine that with avocado oil and sea salt and they are downright yummy. Remember, because we are roasting these at a high heat, olive oil is not ideal as the high heat changes the molecular structure of the…

Why Use Bee Pollen? I often use bee pollen on top of my smoothies and love the taste. It is not for everyone though. Did you know when using bee pollen or honey it is important that it is sourced locally, right from where you live? Why? Natural Paths have discovered that when bee pollen comes…

Fall spices are excellent for supporting the immune system and fighting off nasty colds. They also aid in digestion and are a great go-to when you have overindulged this holiday season. The chart below is a quick and easy reference for you so you know exactly what each spices healing properties are. Try the spices…

?????Temperatures are dropping and soup sounds good pretty much every day now. This soup is awesome because not only is it warm and yummy it is loaded with Vitamin A, C, and K as well as folate for those pregnant or lactating women and good fats from coconut cream or good mayo. It also has…

This recipe has been adapted from a great website www.flavcity.com that my dear friend Anna Black Betty Brumfield found. Quinoa Breakfast Bowl This breakfast is a win on nutritious values. The coconut cream is an excellent source of fats, the quinoa or brown rice is protein and carb-rich, topped with antioxidant fruits like blueberries and strawberries, and…

Broth Recipes Slow Cooker Chicken Broth Makes 1 gallon Save the bones from a roasted organic chicken. ¼ cup apple cider vinegar 1 onion cut in quarters Place all ingredients in a slow cooker and fill with filtered water. Cook overnight on low and in the morning allow the broth to cool. Use a ladle…

Watermelon season is here and this is my favorite salad for the summer (Thank you Love & Lemons). Give it a try, the combination of flavors is amazing. Remember to always use organic ingredients when possible. Ingredients Dressing 2 tablespoons extra-virgin olive oil 3 tablespoons fresh-squeezed lime juice ½ garlic clove, minced ¼ teaspoon sea salt…

Ingredients: 8 large organic eggs – half of the eggs should be egg whites 1/2 cup shredded sheep cheese 1 cup cauliflower ½ tsp. sea salt 2 slices cooked free range bacon chopped into small pieces (optional) 1 cup sauteed spinach or asparagus (optional) Cooking Instructions: Preheat oven to 375 degrees Steam cauliflower and then…

This is a great gluten free, dairy free recipe you will love! Butternut Squash Soup Ingredients: 4 cups peeled and cubed butternut squash ½ cup diced white or sweet onion 32 ounces of chicken broth 1 tablespoon avocado oil (for high heat) 2 tablespoons olive oil (to drizzle) 1 teaspoon cinnamon 1 teaspoon nutmeg Sea…

Gluten Free Banana Bread Ingredients 6 tablespoons butter, melted (this will make it really moist) – I like Kerrygold salted butter ½ cup organic sugar or honey 2 large eggs beaten 3 large ripe organic bananas 1 ¾ cups Pamela’s Baking and Pancake Mix – https://www.pamelasproducts.com/products/gluten-free-baking-pancake-mix ½ teaspoon sea salt  1 teaspoon organic vanilla ½ cup…

It’s Foodie Friday!  This quick Chimichurri is officially part of my clean-eating addiction! Healthy condiments are few and far between and this one is not only addictively good, but also an absolute powerhouse of super foods with countless benefits of their own!  Most dips and sauces are filled with sugar, corn syrup, dairy, preservatives, gluten,…