12 Healthy Breakfast Options

Healthier Alternatives to Cereal Breakfast is the most important meal of the day. But did you know that despite cereal flooding the shelves at your supermarket, cereal isn’t as healthy as marketing makes it out to be? Unless you are eating good quality muesli each morning with some fruit, then cereal is not going to […]

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Peppermint Power Brownies


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Peppermint Power Brownies
These delicious brownies are full of protein, fiber, vitamins, minerals, and healthy fats. The small amount of instant coffee intensifies the chocolate flavor, and peppermint adds a powerful kick.
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 degrees F
  2. Place all ingredients, except chocolate chips, in food processor and blend until smooth.
  3. Add 1/2 cup chocolate chips and pulse a few times to combine. Don't overprocess.
  4. Pour into greased 8x8 pan and top with 1/4 cup chocolate chips.
  5. Bake 30-35 minutes or until a toothpick comes out clean.
Recipe Notes

Recipe is adapted from Black Bean Brownies on the doTERRA blog.

Recipe contains affiliate links.

Featured Health Benefits

Black Beans

Black beans contain protein, fiber, vitamin A, vitamin B6, vitamin B1, folate, potassium, calcium, iron, manganese, magnesium, phosphorus, copper, zinc, selenium, phytonutrients, and anti-oxidants.

The nutritional components in black beans support cardiovascular and digestive health.  They help to regulate blood sugar levels, increase energy, suppress appetite and promote weight loss.  Additionally, they can help prevent certain cancers, birth defects, and impotence.

Eggs

Eggs contain protein, omega 3 fatty acids, vitamin D, vitamin B12, vitamin A, vitamin E, folate, selenium, riboflavin, phosphorus, potassium, iron, calcium, choline, carotenoids, and antioxidants.

The nutrients in eggs promote cardiovascular health, brain health, and skin health.  They protect the skin and eyes from UV damage and promote liver and brain functions.  They also aid in weight management.

Cacao Powder

Cacao powder is a nutritional powerhouse.  It contains iron, magnesium, calcium, phosphorus, copper, manganese, selenium, potassium, zinc, protein, fiber, riboflavin, niacin, folate, and antioxidants.

The nutrients in cacao powder promote cardiovascular health, brain health, skin health, respiratory health, and digestive health.  They also help regulate blood sugar levels, are a mood booster,  promote weight loss, and speed up wound healing.  You can find organic cacao powder here.

Maple Syrup

The nutrients found in maple syrup include energy, water, protein, fat, carbohydrates, antioxidants, and sugars. In terms of minerals, it contains calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.

Maple syrup fights inflammation, improves heart health and boosts immunity.  You can find 100% pure organic maple syrup here.

Coconut Oil

Coconut oil contains antimicrobial lipids, lauric acid, capric acid, caprylic acid, polyphenols, vitamin E, vitamin K, and iron.

The nutrients in coconut oil have a variety of health benefits.  They support immunity, cardiovascular health, digestive health, brain health, and oral health.  They promote healthy skin and hair and strong bones and teeth.  They support healthy kidney, gallbladder, and liver functions.  They promote healthy blood sugar levels, increased energy and metabolism, and weight management.  The nutrients in coconut oil also support healthy aging, protection against cancer, protection against arthritis, and balanced hormone levels.  Try this popular brand.

Collagen

Collagen is the most abundant protein in our bodies.  As we age, our bodies produce less collagen, contributing to many signs of aging.

Collagen supports healthy hair, skin, and nails.  It promotes bone and joint health, cardiovascular health, digestive health,  and oral health.  It supports liver function and detoxification, metabolism, and weight management.  Additionally, it promotes healthy aging and reduces cellulite and stretch marks.

Click here to learn more about Vital Proteins Collagen Peptides.

Peppermint Essential Oil

Peppermint essential oil is antimicrobial, anti-inflammatory, and analgesic.

Peppermint essential oil supports digestive, oral, respiratory and brain health.  It can relieve headaches, nausea, and fever.  It supports the immune system, promotes mental focus, and hormone balance.  It can help to relieve stress, improve energy, and support weight management.  It also promotes healthy cell function and regeneration.

You can read more about the health benefits and uses of peppermint essential here.

 

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Matcha Bliss Balls

When it comes to matcha, there’s just no wrong way to enjoy it. Matcha green tea is particularly delicious blended into a hot cup of water, poured into smoothies, or added to desserts and pastries. Matcha is one of those star ingredients that can just do no wrong. In addition to being delicious and absolutely […]

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Super power snacks

Imagine you can choose between two snacks. Both are crunchy and tasty. One of them will make you stronger, happier and fuel your brain power. The other will make you weaker, slower and more reduce your immunity. Which Snack Would You Choose? Store-bought and packaged snacks, chips, crisps, cookies and candy are snacks that sap […]

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Two Natural Products to Help You Stay Healthy This Holiday Season

With the holiday season, along comes cold and flu season. Take charge and boost your immune system with Vital Proteins’ Beef and Chicken Bone Broth Collagen Powders. Your family will thank you! What is Bone Broth Collagen Powder? Vital Proteins’ Bone Broth Collagen Powder is crafted with USDA Organic bones that are simmered slowly to […]

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8-Ingredient Very Vanilla Sugar Cookies

8-ingredient Very Vanilla Sugar Cookies December means it’s time to deck the halls, sing fa la la la la and bake cookies! Combining gluten-free and dairy-free ingredients with Vital Proteins Vanilla Collagen Peptides, here is the ultimate healthy twist to the classic sugar cookie. This recipe will surely satisfy your sweet tooth this season. Ingredients: […]

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Three Healthy Holiday Drink Recipes

3 FESTIVE DRINK RECIPES TO PLEASE YOUR HOLIDAY GUESTS Whether you or your guests are in the mood for a hot or cold beverage this holiday season, here are a few healthy, collagen-filled spins on the classic cocktail, coffee, and hot toddy. A HEALTHY, ORANGE GINGER MOSCOW MULE  Fun, fancy, and healthy – this healthy […]

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Healthy Paleo Collagen Loaf

COLLAGEN LOAF RECIPE The classic holiday loaf recipe is taken to new heights with this healthy, collagen-infused version. It’s sure to keep you warm all winter long! If you haven’t tried Vital Proteins’ new delicious Collagen Creamers, you need to. These diverse creamers can be incorporated into any recipe your heart desires, so naturally, a […]

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Creamy Mashed Cauliflower


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Creamy Mashed Cauliflower
Super simple, healthy alternative to mashed potatoes
Course Side Dish
Prep Time 5 minutes
Servings
Ingredients
Course Side Dish
Prep Time 5 minutes
Servings
Ingredients
Instructions
  1. Clean and cut cauliflower into large chunks.
  2. Steam cauliflower in steamer basket.
  3. Alternatively, arrange cauliflower in slow cooker with enough water to cover. Cover slow cooker and cook on low 4 hours.
  4. Drain cauliflower and place in food processor or blender.
  5. Add butter, salt, pepper, garlic powder, onion powder, and chicken stock. Process until desired consistency.
  6. Sprinkle with parmesan cheese.
  7. Garnish with chopped scallions.
Recipe Notes
This recipe contains affiliate links.

Featured Health Benefits

Cauliflower

Cauliflower is loaded with vitamins and minerals including vitamin C, vitamin K, folate, pantothenic acid, vitamin B6, calcium, iron, magnesium, potassium, phosphorus, and zinc.  It is also a source of choline, fiber, and omega 3 fatty acids.

The nutrients in cauliflower decrease inflammation and protect against cancer and heart disease.  They support the body in digestion, detoxification, regulating hormones, and weight loss.  They also support brain and eye health.

Purchase organic produce when you can to avoid contamination with fertilizers and pesticides.

Grass-fed Butter

Yes, butter from the right sources is a health food!  Grass-fed butter provides a good source of CLA (conjugated linoleic acid), omega 3 fatty acids, vitamin K2, vitamin A, vitamin E, butyric acid, MCT (medium chain triglycerides), and arachidonic acid.

The nutrients in grass-fed butter support heart health, metabolism, and immune function.  They also help to decrease inflammation and increase energy.  You can find organic, grass-fed butter here.

Chicken Stock

Chicken stock is rich in potassium, phosphorous, calcium, magnesium, silicon, sulfur, and glucosamine.  The nutrients are easily absorbed and digested.

Chicken stock is good for heart, bone, and dental health.  It can also boost metabolism and immunity.  It is well known to provide relief from cold and flu symptoms.

Homemade chicken stock is best, but if you don't have any on hand, you can try this brand.

 Sea Salt

Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.

The nutrients in sea salt help in preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure.  You can find pink Himalayan sea salt here.

Black Pepper

Black pepper is loaded with nutrients including magnesium, vitamin K, vitamin A, vitamin C, iron, potassium, calcium, zinc, antioxidants, fiber, and protein.

The nutrients in black pepper promote detoxification, fat metabolism, heart health, bone and muscle health, immune function, intestinal and digestive health.  Black pepper is anti-inflammatory, decreases flatulence, and helps your body absorb nutrients from the foods you eat.  You can find organic ground black pepper here.

Garlic Powder

Raw garlic and garlic powder are nutritional powerhouses.  Garlic powder contains vitamin B6, vitamin C, vitamin E, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, antioxidants, sulfur compounds, protein, and fiber.

Garlic has many well-known health benefits including immune health, heart health, and digestive health.  It supports detoxification, regulates blood sugar, fights infections, and protects against cancer.  You can find organic garlic powder here.

Onion Powder

Onion powder contains vitamin B6, vitamin C, folate, calcium, potassium, magnesium, manganese, antioxidants, sulfur compounds, and fiber.

The nutrients in onion powder promote nerve and muscle health, strong bones and teeth, digestive health, and heart health.  They also provide increased immunity and protection against cancer.  You can find organic onion powder here.  

Parmesan Cheese

Parmesan cheese contains calcium, vitamin D, vitamin A, vitamin B12, choline, biotin, phosphorus, potassium, magnesium, zinc, healthy fats and cholesterol, and prebiotic properties.

The nutrients in parmesan cheese promote bone health, eye health, digestive health, brain and nervous system health.  They also support healthy hair, skin, and nails and a healthy immune response.

Scallions

Scallions contain vitamin A, vitamin K, vitamin C, folate, iron, potassium, manganese, calcium, magnesium, antioxidants, protein and fiber.

The nutrients in scallions promote heart health, bone health, weight loss, and immune function.  They also provide protection against cancer.

Upgrading our diet has been a long process and quite the journey for me and my family.  I have learned lots of tricks along the way.  You can download 5 Kitchen Tools That Make Healthy Eating Fast, Fun & Delicious to learn some of my hacks!

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Apple Cinnamon Bread


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Apple Cinnamon Bread
This delicious, gluten free, grain free bread makes a great snack or breakfast treat.
Course Breakfast
Servings
loaf
Ingredients
Course Breakfast
Servings
loaf
Ingredients
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Grease standard loaf pan with butter or coconut oil.
  3. Add cashew butter, applesauce, syrup, eggs, essential oils and apple cider vigegar to large mixing bowl. Stir well.
  4. Add baking soda, nutmeg and sea salt. Stir until well combined.
  5. Pour into loaf pan.
  6. Bake for 35-40 minutes.
  7. Place apple slices on top of loaf 10-15 minutes before it is done.
  8. Top finished loaf with ground cinnamon.
Recipe Notes

This recipe is from Essential Oils Ancient Medicine by Dr. Josh Axe, Ty Bollinger, and Jordin Rubin.

This recipe contains affiliate links.

Featured Health Benefits

Cashew Butter

Cashews are rich in unsaturated fatty acids, protein, fiber, copper, zinc, magnesium, and antioxidants.  Cashews can protect against migraines, heart disease, and cancer.  They can increase cognitive ability, bone strength, and joint flexibility.  You can find organic cashew butter here.

Maple Syrup

The nutrients found in maple syrup include energy, water, protein, fat, carbohydrates, antioxidants, and sugars. In terms of minerals, it contains calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.  Maple syrup fights inflammation, improves heart health and boosts immunity.  You can find 100% pure organic maple syrup here.

Unsweetened Applesauce

Applesauce is used as a low calorie, low-fat sweetener in this recipe.  It is rich in fiber, vitamin C, and antioxidants.  The nutrients in applesauce are protective against asthma, Alzheimers, cancer, heart disease, and type II diabetes.  You can find organic, unsweetened applesauce here.

Cinnamon Essential Oil

  • Decreases inflammation
  • Increases circulation
  • Fights viruses
  • Fights free radicals
  • Relieves depression
  • Stimulates the immune system
  • Stimulates libido
  • Fights parasites

Ginger Essential Oil

  • Treats upset stomach and supports digestion
  • Heals infections
  • Aids respiratory problems
  • Reduces inflammation
  • Strengthens heart health
  • High levels of antioxidants
  • Natural aphrodisiac
  • Relieves anxiety
  • Alleviates muscles and menstrual pains
  • Improves liver function

Apple Cider Vinegar

Apple cider vinegar is rich in acetic acid, potassium, magnesium, probiotics, enzymes. and polyphenols.  It has a variety of health benefits including:

  • enhances detoxification
  • reduces acid reflux
  • aides in weight loss
  • relieves allergies
  • kills candida
  • decreases blood pressure
  • balances blood sugar
  • balances pH

You can find organic apple cider vinegar here.

Nutmeg

Nutmeg is a spice that contains vitamins, minerals, and organic compounds related to the essential oils.  It also contains fiber, manganese, thiamin, vitamin B6, folate, magnesium, and copper.  Nutrients in nutmeg improve brain function, relieve pain, improve digestion, decrease bad breath, and support sleep.   You can find organic nutmeg here.

Sea Salt

Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.  Each of these elements is essential for good health including preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure.  You can find pink Himalayan sea salt here.

Apples

Apples contain vitamin C, vitamin K, vitamin B6, and riboflavin; and minerals like potassium, copper, manganese, and magnesium. Apples are very good sources of dietary fiber, phytonutrients, and flavonoids.  You can read more about the health benefits of apples here.

Preparing and eating healthy food does not have to be complicated and boring!  I have learned lots of tricks on my journey to real food and better health and will share them with you.  Subscribe to my newsletter to get healthy recipes and natural health tips delivered to your inbox.  When you sign up, you will get 5 Kitchen Tools That Make Preparing and Eating Healthy Food Fast, Fun & Delicious.

 

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