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February 26, 2018

This delicious soup is one of my favorite winter time meals that everyone in my family enjoys. I hope you enjoy it too!

Serves 6-8
 

Instructions:


27 oz full fat coconut milk
1 lb boneless skinless chicken thighs
10 cups chicken bone broth or stock
6 Tbs coconut aminos
4 Tbs fish sauce
juice from 2 limes
zest from 1 lime
1 large yellow onion, chopped
4 oz crimini mushrooms, quartered or sliced
10 cloves garlic, minced or crushed
4 inch piece fresh ginger root, peeled and minced
1 1/2 tsp unrefined sea salt
cilantro for garnish

Instructions:

Add all ingredients to instant pot or slow cooker. For instant pot, cook on soup setting. For slow cooker, cook on low for 5 hours.

Remove chicken, use 2 forks to shred, return to instant pot or slow cooker and stir.

Garnish with cilantro and your favorite hot sauce. Enjoy!

If you enjoy this recipe, there's more in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free and are almost nightshade free). You can get the...

December 12, 2017

This easy recipe makes a delicious side dish for your special holiday meal. It can be assembled ahead of time and baked at the last minute. Makes 4 servings (even though the picture only shows 3!)


Ingredients:


1 lb asparagus, washed and the tough ends trimmed
4 oz full fat cream cheese, brought to room temperature (I used Organic Valley brand from pasture raised milk)
4 oz nitrate/nitrite free prosciutto (I used Applegate Naturals)
1 large clove garlic, minced

extra virgin olive oil

sea salt

fresh ground black pepper

Instructions:

Preheat your oven to 375° F.

In a small bowl, mix the cream cheese and minced garlic.

Carefully lay 2 slices of prosciutto on a cutting board, one on top of the other. Use a butter knife to spread 1/4 of the cream cheese mixture evenly across the prosciutto.

Bundle 1/4 of the asparagus in your hands. Start at one end and roll the bundle to wrap in prosciutto.

Place on a parchment lined or greased baking sheet. Drizzle the unwrapped ends with olive oil and sp...

September 18, 2017

Here in Central Oregon it is like someone flipped a switch that turned off summer and turned on fall. The wild fire smoke has been especially bad this year. We had many smokey days and nights where the unhealthy or even hazardous air quality caused us to keep all the windows and doors closed despite temperatures in the 90s and lack of air conditioning. The last thing I wanted to do was make the house hotter by cooking, and filling the hot house with the smell of food, and not be able to open the windows. So, I got creative and made many meals that did not require cooking. This is one of the salads I made using cucumbers from our garden.

Ingredients:

3 cucumbers, peeled if skin is thick, cut into chunks
8 oz. artichoke hearts
4 Tbs. red onion, minced
1/3 cup pitted kalamata olives, chopped
4 oz. feta cheese, cubed
1/3 cup balsamic vinaigrette

Instructions:

In a medium size bowl mix cucumber, artichoke hearts, red onion, olives and feta with dressing. Let marinate in refrigerator at least 1...

August 29, 2017

A great salad dressing can make eating veggies more enjoyable. Having one or two ready in the fridge makes putting together a quick salad much easier.

Making your own is easy and takes less than 10 minutes.  It's a great way to make sure you are eating good quality, real food ingredients. One problem with store bought dressings is that they are usually made from inexpensive, low quality oils that don't support your optimal health.

This recipe tastes great on a fresh green salad or drizzled on tomato, basil and mozzarella. Another idea is to toss veggies in it before roasting in the oven.

Balsamic Vinaigrette Ingredients:

3/4 cup + 1 TBS extra virgin olive oil

1/4 cup balsamic vinegar

1-2 TBS basil, finely minced

1 clove garlic, crushed or finely minced

1/4 tsp unrefined sea salt

1/4 tsp fresh ground black pepper

1/2 TBS stone ground mustard

1/2 tsp honey

Instructions:

Put all ingredients in a jar (I used an 8oz mason jar), put the lid on and shake. Store in the refrigerator and use within a we...

August 29, 2017

When you decide to make your health a priority, drinking more water is a great place to start. Water is an essential nutrient that we can’t live very long without, yet it is the most common nutritional deficiency in the American population.

Water does SO many important things for your body.  It keeps your bodily fluids viscous so they can flow as needed. It flushes toxins, cushions bones and joints, transports nutrients, lubricates joints and empowers your body’s natural healing process. There are many more.

Early signs of dehydration include fatigue, anxiety, irritability, depression, cravings, cramps and headaches. Late signs of dehydration include heartburn, joint pain, back pain, migraines, fibromyalgia, constipation and colitis. This is a long list of problems that may improve simply by drinking more water.

So, how much water should you drink?

Drink 1/2 your body weight in oz. daily, up to 128 oz. (1 gallon). Drinking too much water isn't good  because it can flush out importan...

July 21, 2017

I’m usually not a huge smoothie fan. Most of the time they are too sweet and lack the healthy fat and protein I want my breakfast to have to keep me satiated and energized until lunch.

Once warmer weather arrived, I noticed I was craving a light and fresh breakfast. My desire to cook breakfast left when the heat arrived, so it was the perfect time to come up with a nourishing smoothie recipe I enjoyed.

It took several tries before I hit on this recipe  I love. It keeps me full until lunch, even on the 2nd of July when I went snowboarding at Mt. Bachelor.

If you like your smoothies sweet, this may not be the one for you. It has a refreshing spicy tart taste from lemon, ginger and berries that overpowers any vegetably taste from the spinach and kale.

This nutrient dense smoothie has a good balance of healthy fat, protein and carbohydrate. It is high in anti-oxidants, phytonutrients, fiber, potassium, calcium and iron. It also has  probiotics.

My Summer Breakfast Smoothie Recipe:

...

July 20, 2017

The most common fat myth that perpetuates despite evidence to prove the opposite, is that saturated fat causes heart disease. If you believe this myth, know that you are not alone. I once believed it too. Olive oil was my main oil, and even that, I used sparingly. Butter was (I believed) an artery clogging substance that I used so infrequently I kept it in the freezer.

I hope to enjoy a long and happy life and do my best to be healthy into my old age. There are just so many things to do, see and experience! Years ago, somehow I got the idea that maybe, if I took really good care of myself, it might be possible to live to 100 AND still be able to do cartwheels on the beach. Now, every time I go to the beach, I make sure to do cartwheels and handstands because it’s fun, and to make sure I still can. I’m 36 now and as of last month, I still can. We will see if I can keep it up for the next 64 years! Today I indulged my curiosity and found this video of a 91 year old woman doing cartwheels and much more. There is hope!!!!!

One thing I know will help me reach my silly goal, is having healthy, strong bones. Today I am going to first share some important information and then share tips of what you can do to keep your bones healthy and strong, and prevent osteopenia and osteoporosis.

According to the National Osteoporosis Foundation, it is estimated that 1...

     You have probably noticed by now that Kombucha is everywhere! At least it is in Central Oregon. I remember the first time I had Kombucha. It was at the Port Townsend, WA Farmers Market where I was selling my handmade glass beads and jewelry. My friend Rainie had a food booth and we traded a necklace for credit at her both. That summer I started many Saturday mornings with her delicious quiche, sauteed greens (usually Kale) and a large glass of her homemade Kombucha. I had never heard of Kombucha before, but knew I enjoyed the taste and felt great after my breakfasts. Now I know much more about Kombucha and it’s health benefits and even enjoy making it myself. It’s really so easy!

      Kombucha is an effervescent health drink made by fermenting tea and sugar with the help of a SCOBY (symbiotic culture of bacteria and yeasts). The first recorded use of Kombucha, then known as “The Tea of Immortality”, was in China in 221 BC. Since then it’s use has spread across the...

This vanilla coconut chia seed pudding is topped with berries and nuts. It is nutrient dense as well as delicious, quick and easy! It takes 5 minutes to make the pudding the night before and 2 to put it together in the morning.

Ingredients:


For the coconut chia seed pudding: 
1 1/2 cups full fat coconut milk
1 tsp vanilla
1/4 cup chia seeds


For the topping:
1 1/2 cups berries (defrosted if using frozen)
3 handfuls of your favorite nuts


Instructions:

Add coconut milk, vanilla and chia seeds to a jar with lid. Make sure your jar is big enough to have room for shaking once full of ingredients. Shake vigorously until mixed well. Refrigerate overnight to thicken.

In the morning divide the pudding among 3 bowls. Top each with 1/2 cup berries and a handful of your favorite nuts. Enjoy!

If you enjoy this recipe, there's more in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free and are almost nightshade free). You can get the e-book here.

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