Use Lemon Essential Oil to Detoxify, Cleanse, and Brighten Your Skin

Lemon essential oil is a simple, natural, and inexpensive substance that can be used for detoxification, digestion, weight loss, cleaning, skin health, and mood enhancement. Components of Lemon Essential Oil Anti-inflammatory Antioxidant Astringent Detoxifying Antiseptic Disinfectant Anti-fungal Carminative (relieves flatulence) High Vitamin Content Benefits of Lemon Essential Oil Supports detoxification of the air and body […]

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Bring In the New Year with Vitality, Abundance, and Enhanced Immunity

Happy New Year! Do you have any rituals to help you ring in the new year? Try this essential oil blend in your diffuser to bring wellness, wisdom, spirituality, inspiration, motivation, clarity, energy and immunity into your life. Cedarwood Essential Oil improves focus and wisdom contains antibacterial anti-inflammatory properties stimulates metabolism detoxifies is an expectorant, […]

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Top 10 Ways To Avoid Colds and Flu

Learn 10 Simple Ways to Prevent Colds and Flu with Natural Remedies

It’s that time of year again- cold and flu season. The days are shorter and colder, and the nights are longer. With less sunshine, you are deprived of vitamin D, cooped up indoors with less access to fresh air, have less locally grown produce to feed your family, and you are overall depleted of energy. […]

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Super Food Cookie Crumble

I am always looking for ways to add superfoods and boost the nutrition of the foods my kids eat.  In a perfect world, they would only eat pure, clean, nutrient dense foods.  But, we do not live in a perfect world, and they prefer packaged and processed foods void of nutrition.  I am always looking for balance.

This nutrient dense cookie crumble is very tasty and gets protein, fiber, healthy fats, antioxidants, vitamins and minerals into my kids- without a battle.

Oat apple crumble in a frying pan on rustic light wood background

What Makes This A Super Food?

Oats

Oats are high in fiber, protein, antioxidants, and phytochemicals.  They provide manganese, molybdenum, phosphorus, copper, biotin, vitamin B1, magnesium, chromium, and zinc.  The high fiber content is especially helpful in preventing cardiovascular disease.  This is the brand I use.

Walnuts

Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, especially alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including manganese and copper. They are also a good source of molybdenum and the B vitamin biotin.  Minerals found in walnuts include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium, and zinc.  Walnuts contain antioxidant and anti-inflammatory compounds, including phenolic acids, tannins, and flavonoids.  Walnuts are also high in vitamin E.

Buying nuts raw preserves their nutrients.  I usually buy nuts in bulk at the grocery store, but I also enjoy the convenience of online shopping.  I like this brand.

Pecans

Pecans are potent sources of fiber, protein, and healthy fats that promote healthy weight.  They are high in antioxidants, especially vitamin E, and phytochemicals, including ellagic acid, beta-carotene, lutein, and zeaxanthin which protect the body from free radical damage.  Pecans are a good source of minerals, including manganese, copper, magnesium, zinc, phosphorus, iron, calcium, and selenium.  I use this brand.

Chia Seeds

Chia seeds pack a ton of nutrition in their tiny little seeds.  They are high in protein, healthy fats, fiber, vitamins, minerals, phytochemicals, and antioxidants.  They have a high concentration of the plant based omega-3 fat, alpha-linolenic acid (ALA), and they have well-known anti-inflammatory and anti-cancer properties.  I like this brand.

Hemp Seeds

Hemp seeds are a great source of protein and healthy fats.  They contain all 20 amino acids, including each of the 9 essential amino acids not produced by our bodies, making them a perfect protein.   Hemp seeds are rich in fiber, phytonutrients, and antioxidants.  They provide important minerals including calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc.  They provide many vitamins including A, B1, B2, B3, B6, D, and E.  I like this brand.

Coconut Sugar

Coconut sugar provides more nutrition than refined cane sugar.  It contains naturally occurring nutrients like magnesium, potassium, zinc, iron, B vitamins and amino acids.  Coconut sugar has low glycemic index and contains inulin, a prebiotic fiber.  I use this brand.

Sea Salt

Processed, refined table salt has been demonized for years, and for good reason.  But unrefined sea salt is an important addition to our diets.  It contains 60 trace minerals that keep you hydrated.  It provides electrolytes important for many bodily functions, and it contains properties that enhance digestive enzymes, making it the perfect compliment to any meal.  I use this brand.

Coconut Oil

Entire books have been written on the benefits of coconut oil.  Click here for one of my favorites.  

One of coconut oil’s claim to fame is the type and amount of fat it contains.  50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid.  Lauric acid is abundantly present in breast milk and is responsible for the immune boosting benefits of breastfeeding. In addition to lauric acid, coconut oil contains capric acid, another powerful antimicrobial nutrient.

Coconut oil contains medium chain fatty acids that increase metabolism and can promote weight loss.

I personally buy coconut oil in gallon buckets.  If you’re not ready to commit to a gallon bucket, you can get a quart jar here.

Butter

My favorite discovery on my health food journey was learning butter is actually good for you!  Some of my favorite lessons came from Nourishing Traditions by Sally Fallon and Real Food What to Eat and Why by Nina Planck.

Butter contains the perfect balance of omega-3 and omega-6 fatty acids.  It is also rich in short and medium chain fatty acids, including  small amounts of lauric acid.  It provides manganese, chromium, zinc, copper, iodine, antioxidants, beta-carotene, vitamin E, vitamin A, and selenium.

The trick to eating butter is to choose wisely.  Organic grass fed butter has a very different nutrient profile than butter from conventionally raised cows who eat grain and corn.  Conventionally raised cows are often given antibiotics because the grains make them sick and many are treated with growth hormones, all of which end up in milk and dairy products.

When butter comes from cows eating green grass, it contains high levels of conjugated linoleic acid (CLA), a compound that is protective against cancer.  It also helps your body build muscle rather than store fat.  The saying, “fat makes you fat” simply isn’t true!

My favorite brand of butter is Kerrygold.  If you are looking to buy healthy butter in bulk online, this is a great option.  

Affiliate Disclosure:  This post contains affiliate links.  Links are provided for information and shopping convenience.  If a purchase is made via a link, the price is not affected and I will receive a small commission.

 

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Print Recipe
Super Food Cookie Crumble
This nutrient packed super food cookie crumble will pass the picky eater test! It takes only a few minutes to prepare and is loaded with protein, fiber, healthy fats, antioxidants, vitamins, and minerals. Mix it into yogurt or smoothie bowls for a crunchy treat. Use it to bump up the nutritional profile of ice cream for a special treat. Or, just eat it right out of the jar 🙂
Prep Time 10 minutes
Servings
Ingredients
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Add all ingredients to bowl of food processor and mix until well blended into consistency of cookie crumble.
  2. Store in airtight container in the refrigerator.
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A Season of Gratitude

How to cultivate and deepen your gratitude

Now is a Time of Celebration and Gratitude Regardless of your political views, you would most likely agree this has been a very turbulent week after the election.  This intense, polarizing election caused a huge divide in our country.  It may be difficult to feel grateful right now as we see the deplorable acts of […]

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Pumpkin Pie Super Food Smoothie

pumpkin-pie-super-food-smoothie

It is the perfect time of year to indulge in this super food smoothie.  Pumpkins are in season, inexpensive and easy to find.  Grocery store shelves are well stocked with pumpkin puree.  That pumpkin puree is packed with nutrition and has many other uses besides pumpkin pie.  But, hey, I’m not trashing the pumpkin pie!  It is one of my favorites 🙂  Try to find organic pumpkin puree in BPA free cans.

Pumpkins provide lots of vitamin A, vitamin C, riboflavin, potassium, copper, and manganese.  Smaller but significant amounts of vitamin E, thiamin, niacin, vitamin B6, folate, iron, magnesium, and phosphorus also are present.  They are also a great source of fiber and protein.

Pumpkins good for your heart, and they also contain lycopene and carotenoids known to help protect against cancer, diabetes, hypertension, aging, and macular degeneration.

Cinnamon, ginger, nutmeg, cardamon and cloves (all found in pumpkin pie spice) are warming spices that are perfect for cooler days of autumn.  These spices also support digestion, are loaded with antioxidants, stabilize blood sugar levels, and help control inflammation.  And they taste amazing!

Pure maple syrup (we’re not talking about Mrs. Butterworth’s here) is a whole food sweetener that is minimally processed and supplies the body with nutrition.  The nutrients found in maple syrup include energy, water, protein, fat, carbohydrates, and sugars.  It contains the minerals calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.

Gelatin is a whole food supplement loaded with collagen.  Collagen is the most abundant protein in the body. It supports healthy skin, hair, nails, bones, tendons, joints, and cartilage. It is considered the “glue that holds the body together”.  Collagen improves skin elasticity and can support healthy aging.  Read more about the health benefits of gelatin and collagen here.

Plain, grass fed organic yogurt is a good source of protein, probiotics, potassium, vitamin A, calcium, and vitamin D.

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Print Recipe
Pumpkin Pie Super Food Smoothie
Tastes like pumpkin pie in a glass!
Prep Time 10 minutes
Servings
person
Ingredients
Prep Time 10 minutes
Servings
person
Ingredients
Instructions
  1. Blend all ingredients until smooth in a high speed blender. Adjust amount of spices and sweetener to your liking.
  2. Optional: top with whipped cream and graham cracker crumbs to make this irresistible for kids.
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Can an Apple a Day Really Keep the Doctor Away?

The Amazing Health Benefits of Apples

Do you believe eating healthy is complicated and expensive?  It can be, if you allow it.  Or it can be as easy as grabbing an apple for a quick snack.  Apples are easy to find, inexpensive and in season.  Can something as simple as eating one crisp, juicy and delicious apple each day really keep […]

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4 Essential Oils to Invigorate Your Shower Routine

Turn Your Shower into an Energizing and Uplifting Spa Experience

Do you bounce right out of bed excited and motivated to start your day?  If you do, that is awesome and I applaud you! If you are like most of the population and a bit groggy and slow moving, I have some tips to help get you going. Turn your daily shower into a soothing […]

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Are You Stuck?

When I started this blog a little over a year ago, I had intentions to write two new blog posts a month.  I set a conservative goal knowing successful bloggers post at the very minimum one time a week.  My goal was to start out small and work my way up.  I was hitting my […]

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11 Simple Ways to Prevent Breast Cancer

Have you ever participated in the Susan G. Komen Race for the Cure?  The energy is palpable. You can feel it all around you.  Thousands of men, women, and children gathered to honor and support victims and survivors of breast cancer. The positive energy at an event like this is extremely healing.  There is strength […]

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