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whole food recipes

Spicy Roasted Sweet Potato and Black Bean Burrito Bowl With Chipotle Mayo

May 17, 2021 | 4

Spicy roasted sweet potato and black bean burrito bowl with chipotle mayo! So Yum! Perfect mid-week lunch or dinner! Vegan.

click here to see the full recipe

Oven Baked Chili lime salmon fish tacos with mango salsa recipe

April 19, 2021 | 0
A bowl with chili lime salmon fish tacos served in it.

Oven baked chili lime salmon fish tacos topped with refreshing mango salsa and savory cilantro avocado sauce. So yum. A perfect healthy weeknight dinner!

click here to see the full recipe

cassava flour gluten-free pizza crust recipe (vegan + paleo)

April 5, 2021 | 6
A top view image of a round gluten free pizza crust cut into slices

A gluten-free pizza crust made with cassava flour and flavored with dried garlic + oregano herbs. Can be made vegan by using a flax egg or paleo by using cage-free egg. Holds up well as a pizza crust – does not break or fall apart when toppings/sauces are added.

click here to see the full recipe

garlicky white cashew cheese pizza sauce (vegan + paleo)

March 29, 2021 | 2
vegan white cashew cheese sauce being poured on top of a homemade pizza

A super yummy garlicky vegan cashew cheese pizza sauce that will elevate your homemade pizza game. Vegan, Paleo and GF!

click here to see the full recipe

Easy Healthy Pineapple Carrot Cake Cupcakes (Vegan, Paleo, GF)

March 22, 2021 | 0

Pineapple Carrot Cake Cupcakes are a classic Spring recipe. We’re making these healthy by using whole clean ingredients like almond flour and maple syrup. We’re also adding sweet juicy pineapples, because pineapples and carrot cake belong together forever.

click here to see the full recipe
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  • No-Bake Vegan Strawberry Cheesecake

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Jen RN, BSN | REAL FOOD RECIPES
I’m back with one of my son’s favoriteeee Hall I’m back with one of my son’s favoriteeee Halloween desserts — spooky pumpkin cheesecakes. If you don’t have pumpkin molds that’s okay, you can make this cheesecake in a loaf pan (use parchment paper). 🎃 THREE-LAYER MINI SPOOKY PUMPKIN CHEEZECAKES 🎃 INGREDIENTS cheesecake layer: 1/2 cup cashews 1 cup full fat coconut cream 2 tbs maple syrup 1/2 cup of pumpkin puree – I used canned 2 tablespoons coconut oil 1 tablespoon apple cider vinegar 1/4 teaspoon cardamom powder 1/4 teaspoon pumpkin spice powder or cinnamon powder crust:  1.5 cups of walnuts 2 tablespoons maple syrup 2 tablespoons of coconut oil 1/2 teaspoon cinnamon powder pinch of salt for chocolate base layer:  1 cup melted chocolate chips or 1/4 cup cacao powder mixed with 2 tablespoons coconut oil and 2 tablespoons maple syrup. You will also need some type of pumpkin-shaped silicone molds or a loaf pan. INSTRUCTIONS To make cheesecake layer: Add all ingredients to blender and mix until smooth. Pour over molds about 3/4 of the way up leaving room for crust and chocolate base. Place in freezer to set. To make crust: Add all ingredients to food processor and mix to combine until you have a sticky dough-like mixture that can be pressed down into a crust. If it’s too crumbly, keep processing until it sticks together. Using around 1 tablespoon (give or take) of mixture, press down on  cheesecake layer to form a crust. This will work best if the cheesecake layer is frozen – be patient! Set in the freezer once again. Make the chocolate for the final layer and pour over the crust. Freeze one last time until chocolate layer is firm. To serve: Remove from freezer and let thaw/ melt for a few minutes. These taste amazing when they are slightly melted/soft. They’re sooo good, but don’t forget to share with your little ones 🎃 🎃 🎃 #halloweenrecipes #halloweentreats #toddlerrecipes #healthytoddlerrecipes #cleaneatsforkids #reafoodrecipes #realfoodfortoddlers #homemadesnacks #homemaderecipes #homemadetoddlerrecipes #homemadeeats #whatmytoddlereats #crunchymomsofinstagram
🙃Feeling overwhelmed about living a healthier l 🙃Feeling overwhelmed about living a healthier lifestyle? Don't worry - start here with these five easy swaps! They're highly effective in improving your overall health and well-being. Don't feel pressured to make all these changes at once. Start with one swap and commit to it for a few weeks, then add another when you feel ready. Remember, the goal is progress, not perfection. Here's why you should make these swaps: Refined white sugar is detrimental to your health and linked to diabetes, obesity, and some cancers. Canola oil causes inflammation in the body and is processed with a chemical solvent called hexane. Conventional dairy contains antibiotics and artificial growth hormones, which can cause acne and GI distress. Opt for raw organic grass-fed dairy if possible. If you can't tolerate dairy, and you're buying store-bought nut milks, choose brands that have simple ingredients and no junk. Refined white salt is stripped of many beneficial nutrients and minerals. Eliminate sugary beverages like soda, which can cause weight gain, type 2 diabetes, and heart disease. For more healthy food swaps and studies, check out our blog post https://sproutingzen.com/10-easy-healthy-food-swaps-for-better-health-list/ #healthyfoods #healthyeating #cleaneating #healthylifestyle #healthyliving #eatclean #foodswap #sugarfree #lowersugar #sugaralternatives #naturalsweetener #canolaoil #refinedoil #dairyfree #milkalternatives #healthysalt #unrefinedsalt #sodafree #sugarfreedrinks #naturaldrinks #nutritiontips #healthytips #foodstudies #healthstudies #wellness #wellnessjourney #healthyhabits #sproutingzen
Want to feel your best? It's all about making inte Want to feel your best? It's all about making intentional choices! ✨ Practice healthy habits. Put in some effort. Make conscious decisions every day. ❤️ The things you do today affect how you'll feel tomorrow. Make good choices. 💭 Here are some ideas: ✅ Do more of: Eat fresh fruits and veggies, and make your meals at home. Get outside, get dirty, and enjoy nature to boost your immune system. Take deep breaths to reduce stress and cortisol. Soak up some sunshine to get that vitamin D. Move your body, have fun, and live your best life. ❌ Do less of: Eating junk food that causes inflammation and weakens your immune system. Watching negative news all day long, which spikes your cortisol levels. Staying cooped up indoors and missing out on sunlight. Being inactive and not moving your body enough. Talking down on yourself and your abilities. Staying up way too late scrolling through social media. If you've been doing more from the "do less" list, don't worry! It's never too late to make a change. Your future self will thank you. Start now. Start today. <3
Many “healthy” foods are just a marketing gimm Many “healthy” foods are just a marketing gimmick. Many people fall for these manipulations. Gatorade contains about 55 grams of added sugar and artificial food color yellow 5. Many protein powders contain artificial flavors, gums that can irritate the gut, and artificial sweeteners like Splenda. Fruit gummies are artificial and not real fruits. I also used to think that "light" and "fat-free" salad dressings were a healthy choice for my salads. However, after learning that they often contain heavily refined oils like soybean and canola, which can cause inflammation and damage to my cells, I changed my perspective. Lastly, I was under the impression that agave syrup was a healthier alternative to refined table sugar, only to discover that it contains even more fructose than high fructose corn syrup, which is linked to increased belly fat and fatty liver disease. It's crucial to be aware of the ingredients in the foods and drinks we consume to make informed and healthy choices. When we know better, we can do better for our bodies. ✨ #marketinggimmick #healthylifestyle #healthyeating #sugarfree #realfood #cleaneating #foodlabel #healthychoices #artificialflavors #guthealth #sugarcontent #organicfood #wholefoods #healthymindset #healthybody #processedfoods #nutritionfacts #sugaraddiction #healthyliving #wellnessjourney #foodtransparency #artificialsweeteners #fructose #refinedsugar #saladdressing #agavesyrup #informedchoices #foodawareness #healthyhabits #labelreading
Hey there, moms and dads! I wanted to talk to you Hey there, moms and dads! I wanted to talk to you about something that's really important for the health of your kids: added sugars. Unfortunately, added sugars are found in so many of the snacks that we give our children, from fruit snacks and juice boxes to granola bars and even some yogurts. And it's not just limited to kids' snacks, adult snacks are also packed with added sugars. The problem with added sugars is that they don't provide any nutritional benefits and can lead to health problems like obesity, diabetes, and tooth decay. So, it's important to limit the amount of added sugars your child consumes. Try swapping for snacks without added sugars. Most of these foods don't even need added sugars to taste good. Swipe to learn where to find added sugars. #healthysnacksforkids #sugarfreekids #healthyfoodchoices #healthylifestyle #sugarfree #nutritionforkids #sugaralternatives #healthyeatinghabits #kidfriendlysnacks #healthymom #healthyparenting #cleaneatingforkids #sugarconscious #nosugaradded #sugarfreefamily #balancednutrition #healthysnackideas #healthysnacking #healthysnackoptions #nosugarcoating #sugarawareness #sugarfreelife #healthysnacktime #sugarfreediet #healthykidsfood #sugarfreejourney #healthysnackattack #sugarfreemeals #smartsnacking #sugarfreelifestyle
🌞Keep It Simple. You don't have to be perfect. 🌞Keep It Simple. You don't have to be perfect. With these 3 steps you won't become an elite athlete but you will be a healthier version of yourself. Get 20-40 minutes of direct sunlight OR take a vitamin d3/k2 combo. This is the easiest and most cost effective thing you can do for your health. There's no excuse. Make sure to get your vitamin d levels checked often. It controls all your hormones. Avoiding seed oils on the other hand will take a little more effort. Unfortunately, almost all restaurant foods contain seed and vegetable oils. Try to cook at home or buy ready to eat meals from healthy companies like Primal Kitchen that avoid these oils. Look at the ingredients, if it has canola, corn,soybean or other seed and vegetable oils just say no. If its made with olive oil, coconut oil or avocado oil say yes. Final tip is to avoid ADDED sugars not to be confused with natural occurring sugars. Blood sugar regulation is one of the most important things for vital health. Blood sugar soaring and then crashing throughout the day is not healthy. If you find it hard to eat healthy, start with these 3 tips and the rest will fall into place. #HealthTips #HealthyHabits #SunshineHealth #VitaminD3K2 #NaturalHealth #SeedOilFree #HealthyEating #NoAddedSugars #HealthyLiving #SugarFreeLife #HealthyChoices #HomeCooking #PrimalKitchen #HealthyFoods #HealthyEats #HealthyLifestyle #SugarDetox #HealthyBody #HealthyMind #HealthyHappiness #HealthyLivingTips #EatClean #HealthJourney #HealthyHacks #HealthyTips #HealthMatters #HealthyHabitTips #HealthyLifeChoices #HealthyChanges #HealthGoals
Some Supplements can do more harm than good. Why s Some Supplements can do more harm than good. Why supplement with dirty ingredients? The goal here is to get healthier. They are not even FDA-approved. To ensure that I'm putting safe and effective supplements into my body, I treat them the same way I do food - by reading the labels and analyzing the ingredients before making a purchase. For instance, there is a difference between Vitamin D2 and Vitamin D3. I prefer Vitamin D3 as it appears to be more effective at increasing vitamin D levels in the body. Similarly, I look for supplements that use healthier carrier oils like olive oil instead of pro-inflammatory oils like soybean or sunflower oil. I also pay attention to the source of the ingredients in my supplements. For example, I prefer Vitamin C derived from natural food sources like cherries or amla berries rather than synthetically grown from GMO corn. When purchasing prenatal vitamins, I ensure that they contain the natural form of Vitamin B9 called methyl folate, which is more effective at converting into vitamin B9 in my body. Additionally, I check for added sugars, preservatives, and artificial flavors and colors in my multivitamins and my child's multivitamins. It's also crucial to consider if a brand undergoes third-party testing to ensure quality and avoid contaminants such as heavy metals. By checking a brand's website and reading their "about me" and "FAQ" sections, I can learn a lot about their practices and products. And if I have any questions, I don't hesitate to reach out to the brand directly. It's essential to be cautious and informed when it comes to choosing supplements. By doing so, we can ensure that we're getting safe and effective products that provide the benefits we're looking for. #supplements #health #nutrition #vitamins #wellness #healthylifestyle #quality #ingredients #natural #foodsources #prenatal #multivitamins #safety #effectiveness #thirdpartytesting #contaminants #heavy metals #transparency #healthtips #healthandwellness #selfcare #holistichealth #naturalsupplements #organic #fitness #cleanliving #knowyourbrand #questions #healtheducation
“Hopefully the egg shortage is over” said the “Hopefully the egg shortage is over” said the Easter Bunny 😂 Navigating egg labels can be tricky as many marketing terms are deliberately confusing, and the definitions for these terms are often too general. While it may seem simple to determine whether your eggs come from caged hens or not, it's not that straightforward. Fortunately, there are ways to ensure that you're buying eggs from humanely raised hens that are also more nutritious. The gold standard when buying eggs is to look for organic, pasture-raised eggs with a Certified Humane or Animal Welfare Seal. This ensures that the hens have ample time to roam and play outside, eat a natural diet of grass, forage, and bugs, and that any feed given is certified organic and non-GMO. These eggs also guarantee that no antibiotics are ever given to the hens. While pasture-raised eggs are not regulated, choosing a brand with a certified humane or animal welfare seal guarantees the pasture-raised claim. Studies have shown that pasture-raised eggs are more nutritious, containing higher levels of Vitamin A, Vitamin E, Omega-3s, and Vitamin D than conventional eggs. This is likely due to the hens' increased exposure to sunlight and diverse diet. There are other better choices available instead of conventional eggs, such as certified humane free-range eggs. While free-range eggs may be better than conventional and cage-free eggs, it highly depends on the manufacturer as to whether or not the hens truly have access to the outdoors. Look for a Certified Humane Free Range seal or contact the brand directly to ask questions. Avoid spending your money on more expensive cage-free eggs, as hens are kept in crowded multi-level aviaries that technically aren't considered cages, and they never go outside. All-natural, hormone-free, and vegetarian feed labels are also generally meaningless and don't necessarily indicate that the hens are raised in a humane and healthy manner. Choosing the right type of eggs can be confusing, but opting for organic, pasture-raised eggs with a certified humane or animal welfare seal is the gold standard. It's also important to be aware of marketing terms that are vague and often misleading.
Taking personal responsibility for our health can Taking personal responsibility for our health can be a bitter pill to swallow, as it requires us to confront the truth. Our daily choices have a direct impact on our well-being and our ability to fight infections. Consuming healthy, real foods that are rich in antioxidants can help decrease oxidative stress and enhance immunity. Regular exercise can increase the speed of white blood cells, enabling them to quickly reach infected areas. Quality sleep is crucial as it enhances the ability of T cells to attach to and eliminate virus-infected and pathogen-infected cells. Sunlight exposure not only boosts vitamin D levels but also energizes T cells, aiding in faster movement towards infected sites. On the other hand, immune function can be hampered by sugar intake, inflammatory oils, alcohol consumption, smoking, inadequate sleep, and stress. The power to heal lies in the small yet consistent choices that we make every day. It is crucial to show up as our best selves to ensure optimal health. If you agree, drop a ❤️! #health #wellness #fitness #nutrition #healthy #workout #healthyfood #fitspo #motivation #selfcare #gym #exercise #fitfam #lifestyle #healthylifestyle #mindfulness #weightloss #mentalhealth #meditation #yoga #eatclean #healthyliving #fitlife #cleaneating #running #cardio #strengthtraining #foodismedicine #healthyhabits
**SAVE THESE REMEDIES FOR WHEN YOU NEED THEM** Cr **SAVE THESE REMEDIES FOR WHEN YOU NEED THEM** Croup can be a scary one, even for a nurse mom like myself. But with the right knowledge and remedies, most mild cases of croup can be effectively managed at home without the use of steroids. However, always follow your mama gut and if you feel it’s necessary to take babe to the ER or Urgent Care to get checked out, then do so. There is a time and place for conventional medicine. The home remedies I use to manage croup are as follows: 1. SUPPLEMENTS: Croup is usually caused by a viral infection, so I like to boost the immune system during this time of stress with echinacea, elderberry, vitamin C, vitamin D and Zinc. 2. HOMEOPATHY: Spongia Tosta is one of the primary homeopathic remedies for dry, barking croupy cough. It worked really well for us. 3. WARM LIQUIDS: Hydration is key. Warm liquids help soothe irritation in the throat. Bone broth is jam packed with nutrition and will also help keep the immune system strong. However, I always go with the flow and if my kid is asking me for frozen blueberries with water (his fave snack), I let him have that as well. The cold liquid will help with fever reduction. 4. COLD WET SOCKS: I learned this little trick from @drelanaroumell a pediatric naturopathic doctor mom! Wearing cold wet socks to bed is supposed to stimulate the immune system and help with reduction of fever + symptoms. Although there is very little clinical research to back up these claims, soooo many moms swear by it + I always use it in times of sickness. 5. STEAM SHOWER: The warm wet air produced from a steamy shower can help improve symptoms. I turn the shower on to hot water and sit in the bathroom with babe for a while. On the other hand, cold wet air can ALSO help improve symptoms by decreasing inflammation. Opening a window if it’s cold outside or hanging out by an open freezer door may help. 6. HERBAL CHEST RUB: I love this chest rub. It contains lavender, which can help ease coughing, and other calming herbs like chamomile. Keeping babe calm is key! CONTINUED IN COMMENTS 👇🏼👇🏼👇🏼
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