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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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sproutingzenwellness

Holistic Health RN 👩🏻‍⚕️, Mama ❤️
functional nutrition for moms + littles 🍲
heal your gut, heal your health.
low tox natural living swaps 🌞
👇recipes

Jen RN, BSN | FOOD + WELLNESS
**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 👇🏼👇🏼👇🏼
We can't control everything, but we can control so We can't control everything, but we can control some things. We can choose better foods. We can move our bodies. We can get outside. We can get sun. We can sweat. We can focus on making small positive changes, little by little, throughout the years. It all adds up, and makes a difference eventually. ❤️ #lowtoxliving #lowtoxlife #crunchymom #crunchymomma #crunchymoms #holistichealth #holisticnurse #healthyliving #healthylivingrevolution #healthylivingjourney #cleaninglivingswaps #cleanliving #cleanlivingmama #cleanlivinghacks #wellnesshacks
Serenity kids has been my son’s favorite store-b Serenity kids has been my son’s favorite store-bought baby food since he was first introduced to solids as a 6 month old. He’s now an almost three-year-old and STILL loves these pouches as much as he did on day one. And I feel totally okay with feeding them to him because of the high standards that serenity kids places on their products. Not only are the ingredients organic, ethically sourced and sugar-free... but I can also rest easy knowing that serenity kids makes it a priority to reduce toxin contamination such as heavy metals, glyphosate, and plastics unlike many other major baby food brands! **Now through the end of January new and repeat customers can get 20% off by using code JEN20. Link in bio** #serenitykidslove #everybitecounts #serenitykidspartner #serenitymom #serenitykids #ad
In a world where processed food is everywhere, it In a world where processed food is everywhere, it can be daunting or seem nearly impossible to try and raise kids on real food. But although this lifestyle does come with certain challenges.. it doesn’t always have to be hard or complicated. This lunch right here literally took five minutes to put together. I used previously cooked frozen salmon to make things even easier. I usually make a big enough dinner the night before to have some leftovers for the next day or for a future date. Since toddlers can be picky and sometimes don’t like to eat the same thing two days in a row... I freeze the leftovers and bring them out a few days later or even weeks later. Sometimes I have lunches planned ahead of time and I’m winning at life. 😀 Other days not so much. On those days, freezer leftover meals are a huge time saver. I usually serve a protein, a healthy fat, and a fruit/vegetable that provides carbs and fiber. Sometimes I add beans, sometimes paleo puffs. It all depends on what I have on hand and every day looks different... but the one thing I do prioritize is keeping his meals homemade and unprocessed as much as possible. It’s not always easy raising kids on real food, but it’s definitely worth it.. especially when he tells me to “make more” and that it indeed is YUMMY! 🥰 Melts my mama heart every time. #eatwell #toddlermom #healthyeating #mealideas #toddlermealideas #foodfortoddlers #eatrealfood #cleanliving #crunchymama #cleanlivingmama #lowtoxliving #naturalmama #crunchymoms #toddlerlunch #holistichealth #realfoodheals #realfoodrevolution #realfoodforkids
We try to keep it simple with snacks prioritizing We try to keep it simple with snacks prioritizing fresh fruits and homemade snacks like boiled eggs or muffins but it’s also convenient to have some store-bought snacks on hand especially when you’re a busy mom. 💁🏻‍♀️ ❌When buying snacks at the store we try to avoid artificial ingredients, artificial food dyes, inflammatory seed oils, refined added sugars, and questionable additives and preservatives. Some snacks that meet this criteria include: ▪️raisins without added oil - some brands mix raisins with sunflower oil ▪️@traderjoes fruit bars and fruit wraps – made with fruit and no added sugars ▪️unsweetened applesauce – apple sauce is sweet enough and does not need added sugar ▪️ @myserenitykids grain free puffs – most baby puffs in the market have a ton of questionable ingredients including seed oils, preservatives, added sugars and gluten. ▪️ @hukitchen grain free cookies – these are SO good and are made with simple real food ingredients. Nothing artificial. I love the Hu brand. ▪️Fresh and frozen fruit – This is our main go-to snack. Mixed with yogurt or in smoothies. ▪️Seaweed snacks – I avoid the ones made with sunflower oil and choose these with avocado oil instead. Great source of iodine and iron. ▪️Yogurt – we’re hooked on @foragerproject probiotic rich cashew yogurt. I like to buy the unsweetened one. ▪️Homemade nut milks – my kid LOVES homemade nut milks so I try to have a fresh jug on hand most of the time. I add some @furtherfood collagen protein for extra nutrition. ▪️Chips – Paleo puffs are his favorite and remind me of cheetoh puffs but without any of the junk. These plantain chips only have three ingredients: plantains, coconut oil and salt. Are any of these your favorites? What are some of your go-to snacks for your toddlers? #healthysnacks #toddlersnacks #realfood #crunchymoms #holisticwellness #holisticmom #crunchymama #realfoodrecipes #realfoodideas #eatrealfood
⭐️ SIX HOMEOPATHIC REMEDIES I KEEP ON HAND FOR ⭐️ SIX HOMEOPATHIC REMEDIES I KEEP ON HAND FOR MY TODDLER ⭐️ Homeopathy has become a huge part of our “sick care” essentials in our home. When illness strikes, I always reach for homeopathy before anything else and have seen first hand how effective it is! My go to brand is @boironusa for most remedies. Throughout the past two and a half years with my toddler, I’ve used homeopathy to manage teething, many colds, croup, coughs, fever, bug bites, bumps and bruises! Many homeopaths agree that homeopathy is safe from birth, but many combination remedies do have specific age recommendations listed on the box. Some are okay for 6 months and older while others are for toddlers 2 years and up. Always read the label and talk to your own healthcare provider or homeopath to see what is best for you and your child! Tell me, have you used homeopathy yet? What’s your go to remedy?! ❤️ #toddlermom #crunchy #crunchymoms #naturalremedies #homeopathyworks #homeopathyheals #holisticliving #holisticnurse #holisticmama #wellnesslifestyle #cleanliving #naturallivingfamily
Hiiiii friends. It's been a while. 🥰 Today I Hiiiii friends. It's been a while. 🥰 Today I wanted to share this super easy fresh strawberry smoothie that I made for my little one and myself. The days are getting hotter down here in south florida and that means we are craving more fresh fruit and refreshing meals. I don't typically consume fruit smoothies but every so often, it's a nice treat. I love adding @furtherfood collagen powder for some extra protein and beneficial collagen. I also add in some type of healthy fat usually in the form of almond butter, cashew butter, or avocadoes. 👉Adding protein and healthy fats to your fruit smoothies helps reduce any potential blood sugar spike. 😉 If you have a sweet tooth, try adding some dates. Dates will help sweeten the smoothie but will also add in fiber vs using a traditional sweetener. Full recipe: 2 cups fresh strawberries 1 can coconut milk (not cream) I use Trader Joes brand 1 cup water (to thin out consistency) 2 tablespoons cashew butter 2 scoops collagen powder 2-3 medjool dates You can also add in avocadoes, chia seeds, cinnamon powder, vanilla extract, hemp seeds, What else do you like adding to your breakfast smoothies? #breakfastsmoothie #foodforlittles #toddlermeals #healthyeating #wellnessjourney #wellnessthatworks #easyrecipes #holistichealth #summerrecipes #holisticnurse #toddlermom
CLOSED!!! 🚨 GIVEAWAY ALERT! 🚨 I never thou CLOSED!!! 🚨 GIVEAWAY ALERT! 🚨 I never thought I'd give my toddler store-bought puffs snacks simply because it was impossible for me to find a brand that was clean and checked off all the boxes. ✅ Most puffs snacks for toddlers are made using wheat or rice flour, contain added refined sugars, hydrogenated oils, and some even have artificial flavors and colors. 🛑 But then... @myserenitykids ENTERED THE CHAT.. with grain-free puffs that were a total game-changer. 🏆 The grain-free puffs are: 1️⃣ made with real whole food ingredients 2️⃣ grain-free and gluten-free (made with cassava flour) 3️⃣ contain no added sugar 4️⃣ no inflammatory oils 5️⃣ nothing artificial I've teamed up with @myserenitykids to give one lucky mama/papa a case of SIX puff containers (of the flavor of your choosing) for your little one. All you have to do to enter is show some support by following @myserenitykids and @sproutingzenwellness AND comment below what is your little ones favorite flavor or which flavor you’d like to try! 😊 (winner will be chosen from comments) Do you give your kids puffs? Why or why not? The giveaway closes at midnight EST 4/5. #SKpuffsgiveaway #serenitykids #serenitykidspartner #serenitymom #everybitecounts #SKagainstthegrain #ad ***Contest is not administered or endorsed by Instagram and is open to US residents 18 years of age and older. Contest ends at Midnight EST 04/05/2022, winner will be chosen at random. Entrants are only eligible to win one (1) Serenity Kids giveaway per 12 month period.***
I got a lot of questions yesterday and how I clean I got a lot of questions yesterday and how I clean and care for my cast iron cookware so I made a reel for you! ✨ Before making the switch to cast iron, one of my biggest worries was about how difficult cleaning and caring for them would be. However, I promise you, the process is extremely simple. The biggest adjustment I had to make was getting used to drying my pans right away instead of leaving them to air-dry overnight. You cannot leave cast-iron wet, as this will cause it to rust. If it does rust though, no need to panic as you can remove the rust and bring it back to life. Some people say adding soap to cast iron is a big no-no. I follow the instructions given by @lodgecastiron themselves, and they state you can use a small amount of soap. Also – I don't necessarily wash my cast iron after each use... sometimes I just wipe it down with a paper towel if it's not too soiled and re-use it for the next meal. 😊 #castiron #castironcooking #castironskillet #nontoxiccookware #nontoxicswaps #healthylivingrevolution #cleanlivingmama
What’s the problem with Teflon-coated (and other What’s the problem with Teflon-coated (and other non-stick coated) pots and pans? Teflon coating, that silky smooth non-stick coating that allows for oil fee cooking, is made using a set of man-made chemicals commonly known as PFAS for short. These PFAS have been given the name “forever chemicals” by some scientists because they break down very slowly and therefore last a really long time in the environment. PFAS are found everywhere nowadays so much so that 99% of Americans have detectable levels in the blood. (1) It has even been found in breastmilk. (2) The problem with these man-made chemicals, besides the fact that they take forever to break down and therefore accumulate in the body, is that certain PFAS (specifically PFOA and PFOS) have been linked to renal, testicular, and breast cancer. The IARC has labeled PFOA (a type of PFAS) as possibly carcinogenic to humans. (3) These days PFOA and PFOS have been phased out in the US, but even though levels of these specific PFAS are steadily decreasing, levels of OTHER less-studied PFAS that are now being used as substitutes are now increasing. (4) This is why I avoid all nonstick coatings, even when they say PFOA-free... because PFOA-free does NOT mean it’s free from any of the other 4000+ PFAS that exist today. There are many non-toxic cookware alternatives that are better for you... but each has pros and cons. I personally love my cast iron pans but they are heavy and require oil for cooking. Stainless steel is lightweight but also requires oil. I haven't used carbon steel but have heard it's lightweight and only requires seasoning with oil. True ceramic pans like Xtrema are great but very expensive when compared to these other alternatives. If you absolutely need a true non-stick pan (because let’s say, you do not cook with oil) then look for a trusted brand of ceramic-coated pans that tests for heavy metals and guarantees the coating is PFAS free (not just PFOA free). Greenpan would be my choice if I had to get a truly non-stick pan. @irina_ireadlabelsforyou has a ton of great articles on her website breaking down the pros and cons of many of these popular ceramic-coated pans.
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