The Ultimate Guide to Wild Orange Essential Oil

Wild orange essential oil is cold pressed from orange rinds.  The primary chemical constituent is Limonene, is a monoterpene that is known for its cleansing properties.  Wild orange essential oil is uplifting, invigorating and renewing.  Oranges have long been known to help protect the body during cold and flu season.   You can expect the […]

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Why You Should Choose a Word of the Year

How a Word of the Year Trumps New Year's Resolutions

How successful have you been with New Year’s resolutions? The beginning of the year is the perfect time to make resolutions and goals.  The new year signifies new beginnings.  It is a time of fresh starts.  And since most of us have over-indulged during the holidays, we are ready for big changes in the new […]

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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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The Gift of Health Coaching

I started my business to end chronic disease.  I am sickened and saddened by the state of our modern health.  We live in the most affluent country with the most sophisticated health care system, yet we have an epidemic of chronic disease.  The chronic disease cycle is starting earlier and earlier.  Our children are being […]

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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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The Missing Ingredient to Healthier Skin and Better Athletic Performance

You have likely seen an abundant supply of protein powders in stores and online.  They have been around for a long time and marketed to promote everything from healthier hair, skin, and nails, improved digestion, blood sugar regulation, better athletic performance, and weight loss, just to name a few. Do you know what is actually […]

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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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Print Recipe
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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