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Archive for the ‘Nutrition’ Category

Parsley, Sage, Rosemary & Thyme

These herbs are not just a fun song to sing they are perfect for the kitchen to spice up your recipes, and a great source of vitamins and nutrients. These herbs can also be good for you:

Parsley – traditionally used to treat digestion, its high in Vitamin A, C, fiber, calcium, iron, magnesium, potassium and riboflavin.

Sage – a fantastic herb for sauces and soups, some studies show that mood and cognitive function can be improved.

Rosemary – contains powerful antioxidants that can improve healing. This herb can bring a pleasing scent to a room or drawer in a dried herb bundle.

Thyme – also source of antioxidants, but traditionally used for relieving mild gas, coughs, and muscle spasms.

All do well growing in warm sunny spots outdoors. Rosemary and Thyme, perennials will come back every year once planted. You can also plant them in pots.

Baked kale chips

If you are looking for a tasty treat that is unique and an easy way to get in your greens, try this recipe.  I bought a huge bunch and only used about 6 long stems to make enough for two.  Use a larger pan if you want more and make sure its not to overlap as the lower leaves will take longer. Be sure to shake out the water, I didn’t use a spinner.  Cook long enough for them to be crispy to touch but not burnt.

1 bunch Kale

Tablespoons of oil, 2 or 3
seasoned salt, or table salt

1.  Preheat oven to 350 degrees.  You can line a insulated cookie sheet with parchment paper. I put it right on the sheet.
2.  Tear them away from the stems and tear into bite size pieces.  Drizzle with oil and sprinkle with salt, and toss in a bowl.  Then line single layer on a baking sheet.
3. Bake until edges are slightly brown but not burnt.  10-15 minutes.

Detox ideas

There are many different methods we can use to detox our bodies.  Here are some simple options you may choose to begin
1.  Drink Water.  Flushing out toxins and hydrating the body systems is the result of drinking plenty of fresh water.  8-12 glasses of water a day is the first recommendation for your detox.

2.  Focus on gut health.   Is your digestive system too acidic?

One of the first steps toward better health is a body that’s more alkaline. As the acid-alkaline balance is essential, with so many bodily functions occurring only at a certain level of acidity or alkalinity, the body is constantly striving to achieve a state of equilibrium. Just a small change in pH can have a profound effect on body functioning.
The first step towards great health begins with helping the body become more alkaline.  Try Apple Cider Vinegar.  While you might think that raw organic ACV is acidic, when consumed, it actually becomes alkaline.
Homemade  morning tonic:  2 tbl of apple cider vinegar, juice of a whole lemon, and tsp of organic honey.  Mix in a small glass of warm water first thing in the morning. 
3.  Consider a probiotic. Another option to help restore normal intestinal function, is to create a balance in the mircroflora in the intestines by adding a probiotic.  These healthy microorganisms can assist in bringing the digestive system into better function.  I use Probiotic Restore as its a reputable brand.   When selecting your probiotic, be sure to check whether the bottle needs to be refrigerated, as even room temperature can reduce its natural effects.
4.  Consult a detox professional.  I am not, but be sure to discuss their methods before investing in a program to ensure you are on board with a plan.  I recommend  Elaine King at


Adapted from the Mininmalist Baker.
Yummy black bean burgers  with sweet potato and grain.  6 servings @ 2 burgers each

• 1 can of cooked black beans, rinsed and drained
• 2 cups mashed sweet potato (2 large sweet potatoes)
• 1 – 1 1/2 cups cooked brown rice* (or sub cooked quinoa*)
• 1/2 cup finely diced red onion
• 1/4 tsp chipotle powder
• 2 1/2 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp each salt and pepper (to taste)
• Optional: 1/2 cup walnut or almond meal (or finely chopped)

FOR SERVING (optional)
• Sliced avocado
• Bed of greens
• Sliced onion
1. Perce clean sweet potatoes several times with a knife. Wrap with a paper towel, and microwave 3 minutes a time, rotating and repeat until soft to the touch. Let cool. While potatoes are cooking, cook rice or quinoa (see notes for instructions).
2. Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato scooped from skin and lightly mash, then 1 cup grain, onion, nut meal and spices. Mix to combine. Taste and adjust seasonings as needed. Add more rice or nut meal if the mixture feels too wet.
3. Lightly grease a baking sheet and line a 1/4 cup measuring cup with plastic wrap. Fill the lined measuring cup with sweet potato mixture. Turn over onto the baking sheet and gently press down to mash.
4. Bake burgers for a total 30-35 minutes, gently flipping 15 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get. I check them at the 25 minute mark.
5. Serve on thin buns (double stack for more bulk) or atop a salad with sliced avocado, red onion, greens, or salsa.
6. Store leftovers in a container in the fridge for up to a few days. Freeze and when needed grab one to thaw for easy snacks or on the go meal.

*For quinoa: rinse 1 cup quinoa and add to a saucepan over medium heat. Sauté in a bit of olive oil for 1-2 minutes, then add 2 cups water and bring to a boil. Reduce heat to simmer, cover and continue cooking for about 15 minutes or until tender and fluffy and the water is absorbed.

Whole Foods Protein Breakfast Shake

Recipe borrowed from Dr Mark Hyman Makes 2 servings:  My version

2 Tbsp Sunflower Seeds
2 Tbsp Chia Seeds (can be soaked overnight to make shake smoother and to release nutrients in seeds)
4 Walnuts
2 Tbsp Raw Pumpkin Seeds
3 Brazil Nuts
2 Tbsp Raw Almond Butter
1 Tbsp Extra Virgin Olive Oil Organic Coconut Oil or quarter ripe avocado
1 Banana (may omit banana if diabetic)
1 Cup Wild Blueberries
1 Cup Water
1/2 Cup Unsweetened Almond Milk
*Optional: Advocare’s Muscle Gain Vanilla or plant protein powder of your choice.  I have also used Advocare’s meal replacement shakes  which includes carbs so you would need to omit the banana!

Beloved, I pray that in every way you may prosper and enjoy good health, as your soul also prospers. 3 John 1:2

Quick Chicken Fingers

This is seriously so easy, and so good, and so good for you.  When you want something savory, a quick snack, or something you can grab and go!


Preheat oven to 425.

Chicken Tenders, One pound (Iused 14 oz of Bare Naked Chicken Tenders from Schnucks.)

1/2-3/4 cup of almonds

1 tbs of basil

1 tsp of Sea Salt (or 1 table salt)

1 tsp celery salt

Or any spices you fancy

Put almonds in blender and blend until coarse to powdered, and put in a shallow bowl or dish.  Add spices and toss.  Rinse chicken, and coat each piece on each side in batter.  Place in a shallow baking pan coated with spray or melted coconut oil.  Bake for about 10-15 minutes or until slightly browned.  Check after about 10 minutes to ensure cooked through.

Serve with a green salad and veggies, or portion to go for an easy snack.  Double recipe for the family and for leftovers.