Tuesday, April 17, 2018


Sprouts are the ultimate homegrown food!
Sprouting seeds always makes me feel like spring is near.
It is a super easy way to add "live foods" to you diet.

-Growing them yourself allows you to make sure that they are clean, fresh, have the most nutrients and have not been sitting on a shelf in a store.
-Sprouts take only 3-5 days depending on the type.
-Sprouting is very inexpensive. 1-2 tablespoons is all you need to fill a jar once they sprout.
-Sprouting enhances the nutritional value of seeds. It increases the level of minerals and vitamins including vitamin D, and antioxidants.
-It makes these healthy foods easier to digest as most gas producing starches are eliminated by sprouting.
-The living enzymes enhance metabolism as well.

This website has a great tutorial on how to sprout.
How to sprout

Sunday, April 8, 2018


For the past two years I have been living in a temporary apartment as we built our new house.
In the past we composted all of our many vegetable scraps. It has really been bothering me to throw these scraps out so I decided to try making my own vegetable broth. To be honest I did not really have much hope that it would taste good but I decided to try!
I saved all my scraps in a large ziplock bag in the freezer. I saved tops and ends of celery, carrots, peppers, cabbage, green beans, broccoli stems, greens like spinach and kale stalks. I even used unusual peels like cucumber and a few fruit scraps. I did not use too many onion skins or scraps as I felt it might overwhelm the taste.
Once I had a full bag I placed the scraps in a large pot and covered the scraps generously with water.
That is it. I simmered this on my stove for several hours (3 or more) I am sure a slow cooker would also work well.

I left the mixture in the pot to cool and then strained the liquid into jars.
To my surprise it tasted delicious! The best part of this is that there was no added salt and it still tasted wonderful. I have made minestrone soup and only added a 1/2 teaspoon at most of sea salt.
I think this is not for everyone but certainly a great way to reuse, recycle and make delicious broth!!

Monday, February 5, 2018



Spiralizing vegetables seems to be the latest in making vegetables fun, healthy and delicious.
My first experience with spiralizing was only recently after an amazing gift of a spiralizer for Christmas!
My first attempt was so simple and delicious that I cannot wait to try more vegetables.
Zucchini is a great place to start for the newcomer.
Keep it simple!

1 zucchini spiralized with the small spaghetti blade. I left the skin on as this was an organic squash)
1 splash of olive oil in a medium frying pan.
a sprinkle of dried oregano
red pepper flakes (optional)
salt and pepper
Cooked tortellini, organic in a warm tomato sauce of your choice

Heat the oil in the pan to coat. Add zucchini noodles and cook on medium heat tossing occasionally
for 3-5 minutes.
Add oregano, salt and pepper,
and red pepper if using.
Noodles should be warm, but still crunchy.
Divide zoodles between two bowls, spoon tortellini and sauce on top.
It is that easy!
Delicious and filling!
This can easily be adapted to many different toppings depending on your tastes.

Thursday, June 22, 2017


This dressing is Caesar Salad dressing-like, but much tastier in my opinion!
It provides protein, antioxidants, probiotics, vitamins, and all the anti inflammatory benefits of turmeric!

2 Tablespoons almond meal, almonds, or other nut/seeds (I used whole almonds)
1clove of garlic crushed or 1/2 Teaspoon garlic powder
2 Tablespoons dijon mustard
3 Tablespoons nutritional yeast
2 Tablespoons miso paste (white,mild)
3 Tablespoons lemon juice
1 Teaspoon turmeric powder
pinch of black pepper or to taste
1/3 Cups water

Place all in a blender (I used my nutra bullet) and blend on high for up to 2 minutes until smooth.

Great on any salad, greens or steamed vegetable!

Friday, May 12, 2017

BEETS , Why you should be eating them!

Besides adding to the rainbow of colors you already eat, beets also have other amazing benefits.
   - One cup = 60 calories, 4 grams of fiber, 2.5 grams of protein, folate, manganese potassium, copper, magnesium plus vitamin C and vitamin B.
    - Betalains a phytonutrient in beets helps to form gluthione. This is a powerful blood and liver cleanser, flushing out toxins and chemicals.
    - Nitrates, naturally found in beets increases physical performance and  muscle recovery.
    - Betaine and choline are powerful inflammation regulators for the cardiovascular system.
helping to bring cholesterol and blood pressure to healthy levels.
    - On the acid/ alkaline scale beets provide alkalinity to the body.
This reduces inflammation and is cancer protective.

I do love beets in all forms...... well not beet juice but here is one of the easy ways to add beets to your diet.
I shred my beets in a food processor, raw and washed but skin on! They provide a mild earthy flavor when on top of salads and in sandwiches!

Thursday, February 9, 2017


Why you might consider adding Chia Seeds to your daily routine
Originally grown in Mexico, this member of the mint family has an amazing nutrient profile.

Chia seeds offer high fiber, protein and Omega 3 fatty acid. Also, calcium, as well as other minerals, potassium, magnesium, and zinc.

They offer a great energy boost (which is what the Aztec warriors and Mayans used chia for) as well as all the health benefits of high fiber. Fiber details here.
Briefly, these seeds benefit our digestive system, cardiovascular system, help treat type 2 diabetes, as well as decreasing chronic inflammation which contributes to many types of cancers.

So how exactly does one eat chia seeds? 

- They may be added to many recipes whole, like shakes, breads, etc.
- They may be eaten soaked, (they absorb 27 times their weight in liquid). to make a gel 1.5 tablespoons of chia in 1 cup of liquid, and let stand 30 minutes. 
- They can be ground into a powder. (Unlike flax they are easily digestible whole and do not need to be ground.)
- Making overnight oats with chia is one way to have a fast nutritious breakfast ready to go in the morning.
- Chia seeds are delicious as a pudding for dessert or a pick me up when the 3pm energy drain happens.

Saturday, January 21, 2017


Dietary factors can greatly influence bone health and correct calcium metabolism.
An acidic diet that is high in protein, salt, sugar, processed foods, and excess caffeine or alcohol will cause the body to excrete calcium. When there is too much acid in our bodies, the blood pulls calcium from the bones and teeth to neutralize the acidic condition, and balance ph. Drinking sodas and smoking also causes bone loss.
There are a variety of minerals, vitamins and protein that are involved in the support of healthy bones. The main minerals need to be supplied so they can work together. Magnesium, Vitamin D, and Calcium.
Vitamin D is vital for bone growth and increasing mineral density, and calcium absorption.  Magnesium is required for proper vitamin D and calcium utilization. Magnesium deficiency is considered to be a greater risk factor than calcium in developing osteoporosis. Phosphorus is another mineral that needs to be present in the blood. Silica also works with phosphorus, magnesium and calcium for depositing minerals into the bones.
Other vitamins and minerals that help or prevent bone loss, or porous bones are:
Vitamin K, Vitamin C, Boron, and Zinc.
What can you do to prevent osteoporosis? Eat an alkaline whole foods diet of mostly vegetables, and fruits. Dark green leafy vegetables offer most of the minerals listed above.Take supplemental Vitamin D if you live in the northern hemisphere during the winter. Otherwise safe exposure to the sun is the best form of Vitamin D.
Non food remedies, keep moving!!