Detoxing Your Home… Even On A Budget

By Dr. Rachel Eva Dew, Doctor of Natural Medicine and Courtney Schank, Interior Designer and Healthy Lifestyle Consultant 

We spend so much time, energy, money and attention detoxing our bodies, but what about our homes? There are hidden toxins all around us that negatively impact our health the same way that toxic foods do. This is why we teamed up to provide you a guide to detoxing your home both practically and aesthetically!

Below is our one hour talk on home detox and under that, all the details and links we discussed.

Within this guide you will find simple tips and tricks for detoxing your home, even on a budget, as well as some of our favorite brands and resources. We will provide links to recipes and products towards the end of this blog.

Let’s dive in…

Top 6 Tips For Detoxing Your Home:

  1. Clean air! Improper ventilation, mold, dust and toxins from candles, building materials, pets and off-gassing from your furniture and paint can cause your air to be damaging to you.
  2. Ditch toxic cleaning products – opt for non-toxic ones or even DIY’s 
  3. Replace toxic kitchen ware and cooking utensils
  4. Replace plastic with glass – from storing your water, to your food, eliminating plastic eliminates toxins and carcinogens
  5. Drink and bathe in clean, filtered water
  6. Begin replacing toxic furniture and bedding

Clean Air

While we both highly recommend air filters and purifiers, there are some additional things that should be done in order to keep the air in your home clean and safe. Here’s how to increase clean air in your home in addition to air purifiers:

  1. Dust and deep clean frequently
  2. Open your windows in order to air out and ventilate your home
  3. Diffuse essential oils – my favorites are lavender & geranium
  4. Make your own cleaning products
  5. Use plants to clean your air! They are beautiful and effective

Best plants to purify the air: English Ivy, Pothos, Snake Plants, Spider Plants, Bamboo, Chinese Evergreen, Weeping Fig, Dragon Tree, Aloe Vera, Gerbera Daisies

Check out this blog post to see all of our favorite plants for different areas of your home – click HERE

My 2 favorite home air filter systems are – 

  1. Dyson
  2. Air Doctor

But those are fairly pricey. If you are on a budget you can get a more cost-effective air filter system such as Germ Guardian or the IonB-1000.

Clean Water

Ditch the plastic – beginning with your filter and ending with the storage container – even the pitcher systems that are BPA free still have harmful toxins and carcinogens. Store water in glass containers once filtered.

My favorite filter systems are Aquatru and for more cost effective options try filtering your water with a Brita system (usually you can find one for around $20) and then immediately store the water in glass containers.

For more options and information take a read through this BLOG

Non-Toxic Cooking

Perfluorooctanoic acid, or PFOA, a chemical formerly used in the production of nonstick pans like Teflon was highly toxic. Polytetrafluoroethylene, or PTFE, Teflon’s generic name is still used and is just one of the many toxins your body can be exposed to through your cookware. That’s where stainless steel, ceramic, enameled, or cast iron pots and pans come in as non-toxic and  great non-stick alternatives 

Here are some of my favorites:

Non-Toxic Skin

Clean skin begins with the water you shower in! Our skin is the body’s largest microbiome and toxins absorbed through the skin negatively impacts your health and the visual quality of skin. Be sure to get a water filter for your shower that will protect your skin from drinking in heavy metals such as fluoride, mercury, PCB’s, chlorine, lead, arsenic and dioxin. 

Here are a few options for shower filters ranging in price:

Non-Toxic Home

Here are some of my favorite safe, non-toxic changes to make to your home. You can find more options and information at the blog post below.

  1. Mattress: Naturepedic, Avocado, Awara, cost effective option: Live and Sleep CLASSIC2020 you can get $50 off plus a free pillow 
  2. Sheets: Plover, SOL Organics, and Coyuchi
  3. Furniture: Medley Home, InMod, and The Futon Shop
  4. Paint: Clare and ECOS
  5. Towels: Towl, Coyuchi, and SOL Organics

Learn about all of the certifications companies work towards here as well as all of our favorite brands – click HERE

Looking to make some other healthy changes to your home? Read this BLOG 

Learn how to create a meditation space in your home – click HERE

Non-Toxic Cleaning

It’s time to up-level your cleaning products. Cleaning products are notorious for having harsh toxic chemicals that are dangerous to you, your family and your pets. To read more about toxic chemicals and a full list of DIY non-toxic cleaning recipes, read Dr. Rachel’s recent blog HERE

Here are a few simple home cleaning product staples –

  • Vodka
  • Lemons
  • Apple cider vinegar
  • Castile soap
  • Baking soda
  • Lemon essential oil
  • Lavender essential oil
  • Pure unscented Castile soap
Prebiotics & Probiotics

Is everyone you know on the probiotic band wagon? Here’s why… they are the power houses of gut health & even your wellbeing! You may be confused about what probiotics are and what they do. You may have even heard of probiotics and now find yourself even more confused.

What is the difference between prebiotics and probiotics?

Probiotics are live (good) bacteria

Prebiotics are food that support the good bacteria in your gut, this is like fertilizer for a garden. They serve as food for the probiotics (good bacteria). They are indigestible fibers (by humans) that are fermented (by bacteria) along the GI tract.

Do you need both? Yes! They both work together and support the human body’s production and maintenance of healthy bacteria and microorganisms.

Foods rich in prebiotics

  • Asparagus
  • Bananas
  • Apples
  • Oat Groats (whole), and steel-Cut Oats
  • Dandelion Greens
  • Flaxseed
  • Leeks
  • Garlic

Foods rich in probiotics

  • Sauerkraut
  • Pickles
  • Pickled beets
  • Kombucha
  • Yogurt
  • Acidophilus Milk
  • Kimchi
  • Kefir

May your gut be filled with health and proper amounts of both pre and probiotics!

In Wellness,

Dr. Rachel

Foods That Support Gut Health

Nutrition plays a HUGE role in your gut health and overall wellness of your microbiome. The saying ‘food is medicine’ is true AND good food is great preventative medicine!

Here is a little cheat sheet for good foods (and drinks) for your gut –

  • Probiotics & Prebiotics through foods and supplementation
  • Raw Green Fibrous Veggies
  • Fermented Foods
  • Water, Water & More Water
  • Prebiotics Rich Foods; Bananas, Asparagus and Artichoke
  • Polyphenols Rich Foods; Olive Oil, Berries, Nuts & Green Tea
  • Pineapple – For digestive enzyme properties
  • Peppermint – For digestive properties

Since gut health is dependent on your unique microbiome, be sure to listen to your body when it comes to food choices. Using my Wellness Journal Template can be helpful in tracking what works and does not work for YOUR body. You can download that template within the FREE Cleanse & Create 30-Day Whole Person Wellness & Detox Program. Visit cleanseandcreate.com to enroll!

In Wellness,

Dr. Rachel

The Power of Living Foods

Ever hear that saying ‘you are what you eat’? Well, there’s some truth that! Nutrition is a HUGE part of health, wellness & well-being.

What we eat is not only fuel and nutrients for the body, it provides what we need to live… it is our prevention and our medicine. Foods give us ENERGY. Not energy the way you may think of sugar or carbs giving you a boost. I am talking about actual energy, frequency or vibration. Every food has a different level of energy. Some foods have less energy and are closer to the energy level of non-living things… (yup, like a rock), while other foods are vibrant with living energy, like microgreens with their rich plant stem cells.

Now listen, I am not a fan of obsessive and limiting eating habits… I believe in BALANCE! Balance for your body and your life will look different someone else’s. So read on and see what you can apply to yourself in a way that is BALANCED FOR YOU…

When we give our bodies more living energy and higher vibrational foods we are healthier, more energized and our systems are more physically balanced which means –

  • Our hormones are more balanced
  • Our organs & systems function more optimally
  • Our immune system is stronger & more effective
  • Our mind and emotions are more balanced
  • We can more effectively keep injury, illness and disease at bay

So what are LIVING FOODS anyway?

Does that mean eating a vegan raw diet? No. It means that you MOVE AWAY FROM OR DECREASE DEAD ENERGY FOODS WHILE MOVING TOWARDS ADDING MORE LIVING FOODS THAT ARE HIGHER ON THE LIVING ENERGY SCALE.

All things in balance!

This is my LIVING FOODS ENERGY SCALE –

Below are some examples of foods and which category they fall under –

Dead Energy Foods

  • Processed foods
  • Fast food
  • Refined sugar (candy, sweets, etc.)
  • Canned foods
  • Soda

Lesser Energy Foods

  • Processed meats or animal products treated with hormones & antibiotics

Neutral Energy Foods

  • Meats, eggs or animal products that are organic, grass fed (not fed grain, soy or GMO), NOT treated with hormones & antibiotics
  • Beans (legumes)
  • Nuts

Living Energy Foods

  • Organic fruits (non GMO)
  • Lightly steamed organic & non GMO veggies

Highest Energy Foods

  • Raw organic non GMO veggies
  • Organic sprouts & microgreens (plant stem cells)

I invite you to begin adding more of the higher energy foods and eating less of the lower energy or dead energy foods for 30 days in this challenge…

30 DAY EXPERIMENT

  • Start by writing down in a journal all of the things that are currently going on in your mind, body, heart and spirit – this can be any positive or negative thing like being over-weight, low energy, sleeping well or not enough, feeling stressed out or feeling balanced, etc. This journal entry will act as a measuring stick to compare your results to at the end of 30 days.
  • Make a 30-day commitment to adding more of the higher energy foods and eating less of the lower energy or dead energy foods
  • Drink more water each day – start where you are and add more from there
  • During the 30 days also try to practice self-care including exercise
  • Whenever you are able to take a successful step forward with adding more high energy foods, decreasing lower energy foods or increasing exercise or other self-care make a note of it along with the date in your journal
  • At the end of the 30 days go back through and read you’re the first journal entry and any entries since
  • Next, write another journal entry that lists where your health and wellbeing is now after the 30 days. Make sure to list all of those ‘things’ or issues from the beginning and how they have now changed or resolved. Also list any other benefits or changes in your mind, body, heart and spirit.
  • Finally… celebrate your growth and then make a list of future goals and a game plan of what to keep adding or decreasing!!!!

In Wellness,

 

 

 

 

Dr. Rachel Eva Dew

Self-Care – The Art of the Home Spa Experience

Self-care is a huge part of not only my physical and emotional practices but also my spiritual practice. Nurturing and caring for oneself allows for a deeper and more intimate relationship with self, community and a deeper spiritual life.

When I am investing in myself it is as if I am putting deposits into the bank, think of these deposits not as money but as energy that can then be spent of the things you want such as deepening relationships, expanding career or achieving goals.

We cannot possibly show up and give successfully what our lives require of us unless we first have it to give away. If we simply give away all our energy from a depleted account that is when we lack excellence, balance and joy! It is also when we wear ourselves down and eventually break down.

Self-care needs to address our mental, physical, emotional and spiritual needs. Self-care can be anything that works for you or recharges you in a positive way.

I have created a self-care home spa experience that I incorporate into my self-care routine frequently (in whole or in part depending on the time I have set aside). Self-care does not have to be complex. In fact, most of mine is fairly basic yet highly effective. May this be helpful to you on your continued journey and exploration into the benefits of self-care!

Create Sacred Space

Start your home spa self-care experience by setting the tone or creating a sacred space. Turn the lights down, diffuse some lavender, light candles and play some beautiful relaxing music!

Breathe

Sit and close your eyes. Give yourself permission to put your ‘to do’ list away mentally and to let go of anything that you need to. Give yourself to feel whatever comes up. Spend a few minutes simply focusing on your breath. Breathe deep and relaxed breaths for a few minutes and just allow yourself to BE.

Detox Soak

Not only does a good detox soak in a tub reduce stress and tension mentally, physically and emotionally, it also helps to pull toxins out of your largest organ… your skin! Here is the detox recipe I use in my weekly baths, all of these ingredients can be found at WholeFoods or for more affordable option, on Amazon:

2 cups colloidal fine grain organic oatmeal

2 tablespoons of Coconut Charcoal

1 cup Apple Cider Vinegar

½ cup Arnica Oil

2 cups Magnesium Flakes

¼ cup Castor Oil

Draw a warm bath, stir in ingredients above. Feel free to add any essential oils you might enjoy as well such as lavender (for relaxation). Soak for at least 30 minutes.

Abhyanga (Self Massage)

You don’t have to set aside time and money to get a professional massage or miss out on the benefits if you either can’t afford one or simply don’t have time. Abhyanga is an Indian self-massage ritual that has many restorative and destressing perks in addition to the fast, accessible and in expensive aspects. All you need is a good clean (organic preferred) pure oil! The oils I recommend are Aragan, Almond or a good Ayurvedic oil blend. Generously apply oil starting from your feet and slowly massaging the oil in and working your way all the way up your body, even to your face and head! Rinse off after, but do not soap up. You will want some of the oils to be able to seep in throughout the day or overnight.

‘Details’

This is a time where I will give myself permission to pamper myself by paying attention to all the care and maintenance of the small ‘details’ such as putting on a face mask, giving myself a manicure or pedicure, plucking eyebrows, etc.

Stretch & Flow Restorative Yoga

Roll out your yoga mat or even a towel on the floor. Move your body through some light yoga stretches and restorative poses. If you don’t know any you can google some restorative yoga videos on YouTube or I highly recommend Cheri Clampett’s restorative yoga classes that are available on the Yoga Anytime Channel on Amazon. Whatever you choose, remember the goal is not to workout, the goal is to restore and nurture your body. So listen to your body, ask it what it needs and try to provide that. Your body may need to just stretch out and rest fully or spend a few minutes in one restorative pose. Either way, let go of expectations and let your body lead you.

Ritual

Finish up by creating a little ritual for yourself. A ritual can be anything as long as it has the following elements:

  1. Set an intention
  2. Invite in connection and guidance from a higher source (this can be God, nature, love, etc.)
  3. A sacred place/space (which you should have already created at the beginning of your self-care home spa practice)

Your ritual can be done through the use of artistic expression like painting or drawing, through burning incense, sage or Palo Santo wood, it can be done with crystals, with movement such as dance, it can be done communing in nature or anything else. Rituals should be personal and meaningful and breed connection with your higher true self and with God, Spirit, the Divine (or whatever is aligned with your beliefs).

 

 

Healthy Recipes
Healthy Recipes
Healthy recipes that will make your tummy smile!
Can eating healthy really taste good? Um, hell yes!

Most of us lead busy lives and it is much easier to ‘grab’ something to eat as we run through life. Unfortunately it is impossible to fully control what we are putting into our bodies when we do this. Even fruits and vegetables from many quality restaurants have MSG and GMO’s in them to preserve their color and flavor!

The only way that I have been able to find a balance in my busy life and nutritional needs is by spending 2 hours per week cooking large batches of food to take with me and eat during the week. However DO NOT pre cook your veggies, make those fresh, maybe this will help you eat raw veggies on the go. You can however cut up snack sizes of veggies a few times per week so you will have a day or two’s worth on hand to grab and go!

Every night put together each meal in Tupperware type containers (use GLASS not plastic to reduce carcinogens) and this will save you time and money while creating a healthy pattern for eating!

 

Bean or Chicken Panang
Ingredients: 4 cups of black beans (or beans of choice) or an organic chicken breast, yellow curry powder, coconut milk (1 ½ cups), Red bell pepper (2), Green Pepper (1), Peas (if not available fresh in season substitute with broccoli), brown rice (2 ½ cups) and cold pressed olive oil.

Cooking Instructions: Cook and drain beans or bake chicken breast. In a saucepan stir in the coconut milk and curry powder (season to spiciness desired). Slice peppers and place in a pre-oiled (with 1 table spoon of cold-pressed olive oil) and lightly sauté. Steam peas or broccoli (the crispier you leave them the more nutrients remain). Cook brown rice in a saucepan and drain. In a large bowl or dish place the rice, then veggies and beans or chicken, finally drizzle the sauce over it and enjoy (makes 4 servings).

Rachel’s Protein Pops
Ingredients: 4 scoops (2 full servings) of chocolate, or vanilla protein powder and 4 cups of filtered water (or Alkaline water!)

Cooking Instructions: Mix protein powder with water in a blender, then pour into ice tray or Popsicle mold and place in freezer until frozen.

Rachel’s Protein Jell-O
Ingredients: 4 scoops (2 full servings) of chocolate, vanilla or strawberry protein powder and 1 box/package of plain (flavor free) gelatin.

Cooking Instructions: Follow gelatin directions then stir in the protein powder, stir well and refrigerate until Jell-O solidifies.

Rachel’s Protein Peanut Butter Balls
Ingredients: 4 scoops (2 full servings) of chocolate, vanilla or strawberry protein powder and organic or all natural peanut butter (or my favorite, Better’N-Butter).

Cooking Instructions: Take a freezer safe container (9×11, 1- 1 ½ inch deep Tupperware container is recommended) and spread 2 scoops of the protein powder as a base across the container. Take 1 tablespoon of peanut butter and (using forefinger) push onto the layer of protein powder. Repeat this until you have a row of 8 peanut butter circles in the container. Then sprinkle the other 2 scoops of protein powder on top of the peanut butter. Then using your hands pat the powder into the peanut butter until making a ball. Put into freezer and chill. Can be eaten chilled or frozen.

Salty Fun Fix
Ingredients: Whole cucumber, celery stalk, and low sodium balsamic vinegar

Cooking Instructions: Cut the cucumber in half long (tall) ways, then half it again. Cut celery stalks in half. Place veggies in a shallow cooking tin or wide bottom bowl. Spray or pour balsamic vinegar over and soak for 1-2 hours while chilling in refrigerator. Great as a late night snack to subdue cravings!

Beans, beans are good for the heart… we have all heard that comical verse. But is it true? Black beans are a superior source of carbohydrates. Many people think of beans as a protein source, however the protein source is not as much as your body would need per serving. It does however provide a rich amount of carbohydrates that are not only low on the glycemic index but a non grain carb alternative. This means that they ARE gluten free…but it does NOT mean that they are NON-GMO. So when purchasing please but either organic or look for the label on the package that reds; ‘NON GMO PROJECT’. Try to cook them yourself from the hard bean and avoid canned precooked beans when possible.

Black beans are slow rich in nutrients and even provide medicinal or health support for many parts of our bodies! They are a great source of fiber, provide support for digestive tract and colon. They are rich in B1, copper, magnesium, hydroxycinnamic acids including ferulic, sinapic, chlorogenic acid and triterpenoids. Black beans also offer phytonutrient benefits.

 

3 Black Bean Recipes That Will Rock Your Health & Taste Buds!
Okay, so black beans rock! But how on earth can you make them yummy? I’ve got you covered for breakfast, lunch and dinner. Here’s how:

Black Bean Cakes
Feeds 3-4 or makes 3-4 servings.

Ingredients:
2 cups of Black Beans
Dash of cayenne pepper
1 cup of Almond Meal
1/2 teaspoon of Pink or Himalayan Salt
1/4 teaspoon of ground Black Pepper
1/2 teaspoon of Red chili peppers
Olive Oil or Raw Organic Coconut Oil
Onion
Red or Yellow Pepper

Boil 2 cups of Black Beans on the stove top until the beans are squishy. Drain the water and allow to cool. Then place the beans into a food processor, nutra-bullet/magic bullet or even a blender. `Mix on high until the beans turn into a paste like form (about 3 minutes).

Cut 1/2 onion and 1 whole yellow or red pepper into small

cubes. Sauté in Olive Oil or Raw Organic Coconut Oil. Then add them to the mixture.

Scoop the paste into a large bowl. Mix in the following ingredients and stir well:
Dash of cayenne pepper
1 cup of Almond Meal
1/2 teaspoon of Pink or Himalayan Salt
1/4 teaspoon of ground Black Pepper
1/2 teaspoon of Red chili peppers

Grease a frying pan and then add 2 tablespoons of Olive Oil or raw organic Coconut Oil. Use your hands to make small patties out of the blended paste, about 4 oz or the size of your fist. Turn heat on under frying pan and heat the oil on medium flame for about 3 minutes. Then place the patties into the oil and sauté on each side for 2-3 minutes. Remove from heat, cool and serve!

Black Bean Scramble
Feeds two or makes 2 servings

Ingredients:
10 eggs
1 cup Black Beans
Onion
Red & Yellow Pepper
Himalayan Salt
Olive Oil or Raw Organic Coconut Oil
Ground Black Pepper
Diaya Vegan Shredded Cheddar Cheese

Boil 1 cup of Black Beans on the stove top until the beans are squishy. Drain the water and allow to cool. Then place the beans into a food processor, nutra-bullet/magic bullet or even a blender. `Mix on high until the beans turn into a paste like form (about 3 minutes).

Dice 1/2 of a red pepper, 1/2 of a yellow pepper and 1/4 of an onion and then sauté them in Olive Oil or Raw Organic Coconut Oil until lightly brown. Leave in the pan and add 3 whole eggs, 8 egg whites and 1/4 cup of the vegan cheese. Scramble well. Cook on medium flame and continually stir until fully cooked. It will look a bit more watery then regular scrambled eggs. Cook for about 4-6 minutes. Remove from heat, cool and serve!

Quiche Delight
This is one of the few recipes I will post that takes longer than 20-30 minutes to prepare and get onto the table! I’m a big believer in healthy eating made simple. That being said, once in a while I will create something that takes a bit longer and passes my ‘is it really worth it’ taste test from friends and family!

This recipe passed! It is healthy, gluten free and grain free, high protein and absolutely delicious!

Rachel’s Gluten-Free Protein Quiche Recipe

Ingredients:

Pie crust
2 whole eggs
1 cup almond meal
1/4 cup water

Filling
4 whole eggs
7 egg whites
1 cup chopped raw spinach
1 tablespoon raw chopped dill
1/4 teaspoon salt (preferably Himalayan)
Small handful of sub dried organic tomatoes (cut into slices)
1/3 teaspoon garlic powder
4 strips organic turkey bacon
1/4 small red onion
Dash of black pepper
Dash if basil
Dash of oregano
1/3 cup Daiya shredded Mozzarella cheese
1/2 cup Daiya shredded cheddar cheese
**For super clean and healthy version, skip the vegan cheese too.

Directions:
Cook turkey bacon on medium high heat in a frying pan for about 3 minutes on each side or until well done or slightly browned on each side. Remove from heat and place strips on a plate to cool. Once the turkey bacon cools, tear each piece into tiny pieces.

Chop onions into small pieces. Use the greasy frying pan to sauté the chopped onions.

Preheat oven to 350 degrees. Mix until smooth batter. Grease circular baking pan and then scoop the batter in. Using your fingers press batter evenly to putter edges filling the whole pan. Pat until flat. Then using your two fingers (pointer and index) press the batter up the sides until you have created a shell or pie crust shape. Bake for 12-20 minutes or until you can poke a tooth pick or fork into pie crust without goopy batter on it when you pull it back out of the crust. Remove from heat and allow to cool for 15-30 minutes.

Quiche Filling
Mix eggs, veggies, cheese, turkey bacon and seasoning into a bowl and beat or mix. Pour mixture directly into pie crust (leave pie crust in same baking pan).

Place on oven rack and bake at 400 for 40-50 minutes. Cool 15 minutes. Serve hot or place in refrigerator and serve cold! Bon Appetite!

Black Bean & Nacho Casserole
Feeds 5 or makes 5 servings

What you need:

Olive oil or coconut oil to grease the baking pan. Large rectangular baking pan (mine is around 16 inches by 9)or 2, 9 inch rounds.

Ingredients needed:
1 large avocado
Dozen large eggs
Ground organic turkey (1/2-3/4 pound)
Turmeric
1 cup uncooked black beans
Small handful of fresh cilantro
1 lime
Hot sauce of choice (mine is Trader Joe’s Jalapeño Sauce)
1/3 onion diced (white or red)
1 cup DiayaDiaya vegan shredded cheddar cheese
2 cups of Organic sweet potato chips (salted or unsalted depending on your preference)

Directions
Lightly grease the pan
Preheat over to 350 degrees

Pour all the egg whites and whole eggs into the pan. Add the chips and remaining ingredients, then stir to mix. Place in center oven rack and cook for 20-40 minutes or until you can slide a fork into it and pull it back out without any of the mixture sticking to it. Remove from heat, cool for 15 minutes and then cut into slices and serve,

Organic Eggwhite Blueberry Pancakes
PREP TIME: 2 Min
READY IN: 10 Min

INGREDIENTS:
5 large brown eggs (organic if possible)
Stevia packets – 3 needed
Organic Cinnamon
Raw Organic Coconut Oil
1/4 cup organic blueberries

DIRECTIONS:
Crack eggs and remove yolks. Mix Stevia, 1/2 table spoon cinnamon and blueberries in a bowl and beat. Coat small frying pan with raw coconut oil. Pour in egg mix and cook on low flame for approximately 2-4 minutes, flip and cook for 1-3 minutes on the opposite side. Serve and enjoy!

Tahini Buffalo Burger With Black Rice, Kelp Noodles & Seaweed
Do you get bored of the same old healthy meals and think there is no way to break out of the box? Here is an easy, fun and really delicious way to spice up your healthy eating plan while adding much needed nutrients and antioxidants!

Food is the best medicine! Any time you can take preventive measures with your health I encourage it! Here’s one of my newest recipes that is not only yummy but also helps your body be and stay well!

Rich in antioxidants, nutrients such as iodine (supports thyroid function) and rich in omega acids, this recipe is a good one to cycle into your nutrition on a weekly basis.

INGREDIENTS:
Broccoli
1 cup black rice (heirloom)
2 tablespoons tahini (see photo above)
2 tablespoons miso dressing (see photo above)
3/4 pound organic, free range non-GMO grass fed ground buffalo
1 avocado
1 bag of Kelp noodles
6-8 oz. bag of seaweed (mixed bag)
One free range egg

COOKING INSTRUCTIONS:

Chop the broccoli into small pieces and add to boiling water, cook until soft. Drain and put broccoli into a large bowl.

Put the ground buffalo into a separate bowl and crack the egg on top. Using your hands, knead the mixture together. Divide the ground buffalo meat into four sections and using your hands shape into a burger patty and then lay each patty in a frying pan. Cook on medium-high flame or until cooked to desired temp on each side (a few minutes on each side – center should not be pink or bloody anymore).

Boil water on stove and add black rice, allow to cook until rice is soft. Then remove from heat and drain out water and add rice to the bowl.

Add kelp noodles and seaweed to pot of hot water and cook on high for a few minutes (no need to bring to a boil, just warm them up…the less you cook them the better as they will retain more of their nutrients). Drain and add to the bowl with other ingredients (rice & broccoli) then mix together.

Mix the Tahini & Miso dressing together – stir well. Mix 1/2 of the sauce mixture together and put 1/2 to the side.

Slice avocado into 1/4 inch thick strips.

Dish out a serving of the rice, noodle and seaweed mixture onto a plate, place a cooked buffalo burger on top. Add 1/2-1 tablespoon of the sauce to the top of the burger and then lay the avocado slices around or next to the burger. Serve and enjoy!

This can also be made without the rice if you are doing a grain free diet…however, if you are maybe choose to throw in some black beans to get in healthy carbs!!!!

*This recipe serves 4

Grain Free Pizza – Yes You Can!

Let’s face it almost everyone LOVES pizza, which is why the picture above is only of one small slice! I was so excited about this recipe I completely forgot to take a pic before I began devouring it

What a sad world it would be if we could never eat it. I always say, ‘all things in balance’. Well with this recipe you won’t be adding any negative marks on your balance sheet at all! Here’s a guilt free, cheat free, healthy and balanced version of pizza for you to enjoy. It is grain free and gluten free!

PIZZA CRUST INGREDIENTS:
1 heaping cup almond meal
Dash of Himalayan pink salt
1 whole egg
1-2 table spoons raw organic coconut oil

COOKING INSTRUCTIONS FOR CRUST:
Preheat over to 350 degrees. Using a 9-inch round baking pan, lightly grease pan with raw organic coconut oil. Pour pizza crust mix into pan. Using the back of a large spoon push the mix out in all directions until there is an even later of the mix filling the entire pan. Bake for 30 minutes. Remove from oven and allow yo cool for 30 minutes before moving on to the next step.

INGREDIENTS FOR PIZZA TOPPING:
1/2 cup Organic marinara sauce (preferable a sugar free one!)
1/4 cup Pesto
3/4 cup Daiya shredded mozerella cheese (dairy free!)
1 Onion
1/4 garlic clove
3/4 cup chopped organic mushrooms
1 6-8 oz. organic non GMO chicken breast
1 organic red pepper
One Lemon
Himalayan pink salt
1/4 head of organic broccoli (or about a handful)

COOKING INSTRUCTION:
Squeeze one half of the lemon over the chicken great and add a dash of the salt across the breast. Cook chicken great in a baking pan at 425 degrees for 15-25 minutes (depending on thickness of the chicken cut)…test for readiness by slicing the breast open and checking for any pinkness (if pink cook a few more minutes and check again).

Boil a small pot of water. Cut the broccoli into smaller pieces and add to boiling water. Cook until slightly soft, then drain water and set to the side to cool.

Dice onion & pepper & garlic clove (use as much as desired) and then lightly grease a frying pan with the remaining coconut oil. Place onions, pepper and mushrooms in the pan and cook on medium heat for a few minutes (until softened and onions are lightly browned).

Take pan with the pizza crust in it and add 1/2 cup of marinara sauce into the center of the crust, then add the 1/4 cup Pesto to the center as well. Taking the back of a large spoon, in circular motions work the sauces evenly across the entire pizza crust.

Add all veggies, try to speed them evenly. Take your chicken breast and tear it into slices. Sprinkle those across the pizza evenly.

Sprinkle the shredded cheese across the pizza evenly and bake at 350 degrees for 20-30 minutes or until the cheese begins to melt. Do not wait until cheese is completely melted, just slightly. You can test this by taking a butter knife and trying to spread the cheese…it should slightly smear but not be liquid.

Remove from heat and allow to cool for 20-30 minutes…ENJOY!!!!!
This recipe makes one small 9 inch round pizza (serves 1-2)

Smoothie Morning Bliss

Ingredients:
2 cups of fresh uncooked kale
1 banana
1/4 cup of organic blueberries
1/4 avocado
2 scoops of vanilla whey protein (Teras Whey or Wholefoods brand of whey)
1/4 cup organic unsweetened almond or coconut milk
8 oz. filtered water

Directions:

Blend all together in a blender, nutra bullet or food processor, pour into a cup, chill for 20 minutes and enjoy!

Jicama Monster Nachos

Ingredients:
1/2 onion
Fresh cilantro (small handful)
1/2 pound of Ground turkey or bison meat
Hot sauce (look for one that has under 6 ingredients!)
Organic non-gmo black beans
Daiya vegan cheddar cheese or organic goats milk cheddar cheese
1 large jicama

Directions:
Pre-heat oven to 350 degrees.
Slice jicama into 5 1/4 inch thick slices so that you end up with 5 circles. Lay these flat in a baking pan.
Sprinkle 4-8 drops of hot sauce (depending on your spice preference) onto each jicama round.
Cook black beans in boiling water until soft. Drain and cool. Add 2 tablespoons to 1/4 cup of beans to each round depending on desire.

Cook ground meat in a frying pan and then allow to cool. Once cool equally distribute the meat on top of each jicama round.

Slice and grill onion and then sprinkle about 1 teaspoon of the onions onto each jicama round.

Rip the cilantro into small pieces and sprinkle onto each jicama round.

Top each jicama round with a heaping tablespoon of cheddar cheese.

Bake in the oven on 350 degrees for approximately 20 minutes or until the cheese has fully melted and the jicama round is soft. Remove from heat and allow to cool for 20 minutes. Serve and enjoy!

Spaghetti Squash & Meatball Yum

Ingredients:
1 egg
1 large spaghetti squash
1 large glass jar of marinara sauce (look for one that has less than 6 ingredients in it)
3/4 pound of ground turkey or bison meat

Directions:
Preheat oven to 425 degrees. Place spaghetti squash on a large pan and place in oven. Cook for 30-45 minutes or until the center of the squash is soft (test by poking it with a fork). Once cooked remove and allow to cool.

Reheat oven to 350 degrees.

Make meatballs by mixing one whole egg into a bowl with the meat. Using your hands, mix well. Then create small one inch by one inch round balls out of the meat and place into a lightly greased frying pan. In the frying pan cook the meatballs until the centers are no longer pink.

Cut the spaghetti squash in half and scoop out the seeds. Then fill the hole with the meat and then pour 1/4 cup of the marinara sauce on top of the meat. Place back onto pan and cook in the oven on 350 degrees for 15-20 minutes.

Paleo Modified Holiday Recipes

Gluten-free Stuffing

Ingredients:
1 large container (12 oz.) of organic sour cream
3 boxes of gluten free (organic and non-gmo if possible) croutons (small cubes)
1/4 organic onion
3 large organic green apples (granny smith)
3/4  cup organic raisins
4 large organic stalks of celery
small handful of organic cilantro
small handful of organic parsley
5 table spoons of raw organic coconut oil (heat slightly before adding – until it becomes liquid)
2 cups of organic mushrooms
1/2 cup organic cranberries (whole)
1/4 cup organic chicken stock

Directions:
Chop the onions, mushroom, apples, cilantro and parsley into small pieces. Put all ingredients except coconut oil and sour cream into a large mixing bowl. Using your hands mix the contents well.

Preheat oven to 350 degrees.

In a saucepan, put the sour cream and coconut oil. Place on stove on a medium low flame. Heat and stir.

Then pour over the top of the ingredients in the mixing bowl. Allow to cool for a few minutes and then using your hands knead and mix all the ingredients together thoroughly.

Pour all ingredients from the bowl into a large baking dish (I use a glass one that is 9×12). Place on middle oven rack and cook for 30-45 minutes.

*If you also like more mushy stuffing, before baking remove some of the mixture and stuff into your turkey and cook it inside of your bird.

Green Bean Dish

Ingredients:
1 pound of whole organic green beans
1 cup organic almond slivers
1 clove of garlic
4 table spoons of raw organic coconut oil
2 cups of organic sliced mushrooms

Directions:
Rip the ends off the green beans and wash them. Then place them into a large pot of boiling water. Boil for 7-9 minutes. Then remove from heat but leave the green beans in the water until next step is complete.

Dice the garlic clove (use no more then a small palm full of garlic).  Place the coconut oil into a frying pan and spread evenly. Add the mushrooms and garlic to the frying pan and sauté on a medium flame until garlic is lightly browned and mushrooms have shrunken.

Drain water from green beans and then pour green beans and contents of the frying pan into a large serving bowl. Add almond slivers and then using two forks toss until well mixed and serve!

Mashed Sweet Potato

Ingredients:
6 whole large organic sweet potatoes
1 tablespoon of cinnamon
1 stick of organic butter (sheep or goat milk butter if you can find it)
4 tablespoons of honey (manuka honey preferably)

Directions:
Peel sweet potatoes or if you like you may leave the skin on to add texture. Bake sweet potatoes on oven rack on 475 degrees for 30-45 minutes or until soft in the middle. Remove from oven and allow to cool for 10 minutes. Slice the sweet potatoes and stick of butter then place them in a large pot, add the honey. Using a large spoon, mash the ingredients together and then turn on a low flame. Sprinkle the cinnamon in and stir well. Continue stirring. Warm until butter has completely melted. Serve and enjoy!

Baked Apple Cinnamon Delight 

Ingredients:
6 whole organic red apples (any kind will work)
cinnamon
2 tablespoons of agave
2 tablespoons of honey (manuka honey preferably)
2 tablespoons of raw organic coconut oil
1/2 cup almond meal
1/2 cup organic pecans (small pieces or crushed)

Directions:
Preheat oven to 350 degrees. Slice apples into small cubes (remove cores) and place into a large pot of boiling water. Boil apples until soft. Remove from heat and drain out the water.

Add the cinnamon, agave, coconut oil, almond meal and honey into the pot with the cooked apples. Stir well and warm on a medium low flame for 4-5 minutes. Remove from heat and mix pecans in and stir well, then place contents of the pot into a baking dish. Bake in oven for 15-20 minutes and then remove and allow to cool for 10 minutes, then serve!

Rachel’s Tuna
Ingredients: 3 cans of low sodium (distilled water) tuna fish, yellow or spicy brown mustard.
Cooking Instructions: Open and drain excess water. Empty into a bowl and using a fork break apart chunks of tuna. Add 2 to 3 teaspoons of mustard, mix thoroughly and enjoy!
Smart Deviled Eggs
Ingredients: One dozen organic free-range extra large brown eggs, dairy free low-fat mayonnaise (it’s ok if it is soy based, the small amount won’t hurt, but if you notice it effects your digestive tract then substitute for the mustard only), yellow mustard, spicy brown mustard and paprika.

Cooking Instructions: Boil water and add eggs, let cook for 10 minutes. Drain water and cool. Peel eggshells then slice eggs longwise in half. Place yolks into a separate bowl and place hard boiled halved egg whites onto a tray. Using a folk or electric whisk break up the yolks and mash into a paste. Add 1 tablespoon of mayonnaise (you can also completely omit the mayo!), 1 tablespoon of yellow mustard and 1 tablespoon of brown mustard (the mustard amounts can be increased or decreased depending on personal taste), sprinkle in ½ teaspoon of paprika and whisk/stir together until smooth. Using a teaspoon scoop the yolk mix into the halved hard-boiled eggs whites and lightly sprinkle paprika on top!

Rachel’s Power Salad
Ingredients: Spinach, Broccoli, Cucumber, Beets, White fish or chicken breast (or hard boiled eggs or tuna), Baby carrots, red bell pepper, black beans (or any other bean depending on preference), Brown rice gluten free bow tie pasta, walnuts, pecans, (organic) olive oil, vinegar, dill, and a lemon.

Cooking Instructions: Mix 2 teaspoons of olive oil, dill and ½ lemon juice, use as dressing! Cut up ½ bell pepper and ½ cucumber. Boil beans until done, drain and cool. Steam the broccoli and boil the beets and pasta (in separate pans) until done, drain and cool, then cut up and toss into the salad! Mix all, add your protein and a handful of pecans and walnuts and top off with a serving of fish. Finally drizzle salad dressing over it and enjoy!

Soft Taco Heaven
Ingredients: ½ large Gluten Free Brown Rice Tortilla’s, Lettuce, Hot Chili Pepper Sauce (No Sodium – from Trader Joe’s), & Black beans and a shredded chicken breast (if desired – for a cheese fix add any organic shredded goats milk based cheese, use sparingly)….assemble as desired!
No-Cheat Pancakes
Ingredients:
Egg whites (3 from whole eggs), one whole egg, 1/2 cup Oatmeal (I recommend gluten free oatmeal or you can use buckwheat as a substitute), organic raw honey or organic agave, stevia, a handful of blueberries, strawberries or 1/2 banana, and 1/8 teaspoon coconut oil

Cooking Instructions:
Mix eggs and oatmeal into a thick paste (desired consistency). Mix in stevia (sweeten as desired). Lightly coat pan with coconut oil. Drizzle desired amount of batter into pan to create pancake, cook on medium flame for about 1-2 minutes, flip pancake and repeat on opposite side. Remove and plate with 1-2 teaspoons of raw honey or organic agave, top with choice of fruit!

Rachel’s Vitamin Boosting Fruit Salad

Ingredients: Strawberries, banana, blueberries, cantaloupe and pineapple, kiwi, papaya, and mango (or a mix of fruits that are in season, eat in season fruits ONLY).

Cooking Instructions: Cut all into squares mix and serve – no more than 1 cup.

Fish or Chicken & Beans
Ingredients: Orange Ruffy filet or one organic chicken breast, 1 red onion, 1 white onion, fresh whole jalapeños, fresh cilantro, pineapple and dried organic black beans, pinto beans, lentils (red and orange), kidney beans and lima beans (can be found in bulk at Whole Foods).

Cooking Instructions: Dice onions, pineapple, jalapeños (2-3) and (2 stalks) cilantro, then mix and bake on top of ruffy filet or chicken (wait to add the pineapple until 2-5 minutes before the chicken/fish is finished cooking, then add – this will help retain the nutrients in the pineapple). Boil beans in a pot until soft, drain and plate the beans on the bottom and the chicken or ruffy filet on top, then top it off with your onions, pineapple and jalapeños.

Tuna Salad
Ingredients: 2-3 cans or filets of white tuna, celery, onion, white grapes (seedless), reduced fat dairy free mayonnaise (Trader Joe’s or Whole Foods), garlic powder, halved pecans.

Cooking Instructions: Bake tuna (or drain cans and mix) and place in refrigerator to cool. Dice onions and celery, place into a bowl. Add grapes and two handfuls of pecans, ½- 1 teaspoon of garlic and 1-3 tablespoons of dairy free reduced fat mayonnaise. Tear/shred tuna into small pieces and mix into bowl with other ingredients. Using hands gently kneed until well mixed, chill and serve!

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