healthy eating
Honey & Lime Fruit Salad
There is nothing quite as refreshing as a bowl of fresh fruit! This delightful combination leaves your taste buds happy and you tummy wanting more!
The key is to use all FRESH fruit. Be sure wash it first (get my produce wash recipe here), chop it into a big bowl, snitch a few pieces and smile at all the BEAUTIFUL colors!
Fruit is something we should all be consuming in our diet on a regular basis! There are so many options to choose from and each one has unique nutritional contents that nourish our bodies.
A few health benefits:
- Kiwis: extremely high in Vitamin C.
- Bananas: great source of potassium, which is used to maintain fluid and electrolyte balance in our bodies.
- Blueberries: high antioxidant content, low sugar fruit and full of fiber which helps keep us “regular”.
- Pineapples: reduces inflammation and helps fight cancer.
- Grapes: can help with high blood pressure.
- Strawberries: boosts brain function and immunity.
Inspired by an online recipe.
Roasted Buttered Salmon
This recipe is easy, delicious and very good for your body! Wild-caught salmon is one of the most nutritious foods on the planet!
Benefits of Salmon:
- High in Protein: a 4 oz filet is approximately 23 grams of protein
- Omega 3 fatty acids: a VERY IMPORTANT part of a healthy YOU. (Inflammation fighter, heart health, cancer prevention, brain health)
When buying salmon, look for Alaskan WILD CAUGHT. While farm raised salmon is fattier than wild caught, most of the time it can be full of poor quality omega 6 fatty acids instead of powerful anti-inflammatory omega 3’s.
Chicken & Rice Soup with Vegetables
This soup is hearty, delicious and so good for you! It is a favorite on chilly fall days and through the cold winter months!
Smooth Cool Tropical Delight “Ice Cream”
Looking for a cool, delicious summertime treat?!
This one is dairy free, reminds you of a tropical island and is so so refreshing! I made this for guests one evening and it was a hit!
This dish contains NO ADDED sugar making it a great option for a snack or dessert or even a breakfast treat!
Bonus tip: add chia seeds and a handful of greens for extra health benefits! (However if you do add greens, it will loose the pretty color.)
*You can also freeze this in a container to eat later.
RECIPE UPDATE: I used strawberries in place of the pineapple and boy was it good!
3 Ways to Boost Immunity Over the Holidays
The months of November and December can be quite hectic for people! From parties & shopping to end of the year work stuff, the stress of hosting the perfect holiday dinner, lack of sleep and traveling can make the holidays a stressful time. We can end up with a few extra pounds, exhausted, stressed out and sick. It’s quite important to maintain and boost our body’s immunity during this time.
The best way to boost up our immune system is through our food choices, rest and additional supplements if necessary! “Food is Medicine” Fruits and vegetables are immune powerhouses, each containing a different unique set of antioxidants, vitamins and minerals. Eating a variety of them is a sure way to get a sufficient amount of these essential health supporting elements.
3 Daily Action Steps To Boost Immunity
- Start your day with warm lemon water. It is a great immune builder and aids digestion. It also helps balance your pH levels and flush out toxins. It is important to stay hydrated! Water and herbal teas are my favorite things to drink throughout the day. Aim to drink at least 1/2 your body weight in oz. (Ideally I recommend drinking 1 liter (33.8) oz of water per 50 lbs of body weight)
- Make half of your plate vegetables. You just can’t even hardly explain how important the role of vegetables play in keeping our body in tip top shape. Eat a variety of kinds and fix them different ways to get different properties of vitamins & minerals. Example: raw, steamed, cooked, sauteed or roasted.
- Stay away from processed foods/sugars/breads. These wreak havoc on our systems. They are filled with chemicals that our bodies must fight off. When we are already putting our body under extra stress, it is a good idea to take extra steps to nourish ourselves. That will help relieve some of the work your body has to do.
Bonus tip
- Supplement if necessary. Take a digestive enzyme before consuming a heavy meal, keep your gut healthy with probiotics, include garlic to help fight off colds and to boost immune function and remember to take your multi-vitamin and fish oil. I also recommend taking a Vitamin D supplement as well. Most of us are deficient and this will help ward of the “wintertime blues”.
If you are needing to purchase high quality, potent supplements, check out my online dispensary here.
All in all, relax and ENJOY the beauty of the season!
Fresh Garden Salsa
Fresh Garden Salsa!
One of my favorite things about summer is the bountiful produce! With that comes one of my favorite recipes that I HAVE to make several times each year: Fresh Garden Salsa!
There are several different varieties of this recipe that you can use. Add black beans and corn for more of a meal, leave out the peppers, add more peppers, add avocado(if you have leftovers, they will get brown and yuck) or any other combination that sounds good.
You can serve them with blue corn tortilla chips (my favorite), add quinoa to make a salad, quesadillas..the possibilities are endless. Get creative 🙂
Happy Munchin’ 🙂 *Please choose organic ingredients when possible.
Spring Greens: Why Eat Them?
Spring greens are in season now and with all the rain we have had lately, they are thick, luscious and plentiful!!
Greens are such an important part of our diet and most of us are not getting near enough. They are high-alkaline foods, rich in nutrients and fiber, they help create a strong immune system and protect us against life threatening diseases. When it comes to greens you can eat an unlimited amount! That’s how good they are for you!
BLT Salad
Most people are a fan of BLT’s. Juicy red tomatoes, crispy lettuce, sizzling bacon = YUM! It is equally as good in a salad and gives you an option to enjoy a BLT without the bread.
Banana Muffins {Gluten Free}
These banana muffins are moist, delicious and high in protein. It uses coconut flour which usually requires more eggs. If you are looking for a gluten free option, give these banana muffins a try! Added nuts on top really make these muffins a winner!
*inspired by an online recipe