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Easy Greek Salad In a Jar With Quinoa Recipe

April 12, 2021 | 0

An easy and healthy greek salad in a jar with quinoa, tomatoes, cucumbers, arugula and more. A quick and simple meal-prep idea for a busy week.

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 vegan garlic cauliflower mashed potatoes recipe

January 11, 2021 | 0
healthy easy vegan paleo cauliflower mashed potatoes

A simple and easy recipe for healthy vegan garlic cauliflower mashed potatoes. Seriously, this is so good, you can trick your veggie-hating friends with it.

click here to see the full recipe

How to make almond butter in a food processor

August 8, 2020 | 4

Learn how to make a smooth and creamy homemade roasted almond butter in a food processor.

click here to see the full recipe

Easy Homemade Refrigerator Dill Pickles Recipe

May 2, 2020 | 4

Learn how to make delicious homemade refrigerator dill pickles with this simple and easy to follow recipe. You’ll never go back to store-bought!

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
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.
I don't know about you, but I love a nice warm bow I don't know about you, but I love a nice warm bowl of oatmeal for breakfast.. and so does my toddler. This is great because oatmeal (and overnight oats) is such a quick and easy meal to make. Plus, they have a ton of fiber (both soluble and insoluble) which is really great for your gut. The problem is that for some people oatmeal for breakfast, especially if consuming plain, can cause a really big spike in blood sugar... which leads to a crash leaving you tired and so hungry soon after (been there, done that). It's really hard to say whether or not oatmeal is a good breakfast food for you or not without actually testing your blood sugar response after consuming a bowl.. but the general idea is that plain oatmeal, specifically instant oats, does tend to cause a higher blood sugar spike and feelings of hunger soon after consumption. This is because instant oats are more processed than steel-cut and rolled oats, and so your body digests them much more quickly. It also doesn't help that these processed instant oats usually have several grams of refined sugar added to them (this one pictured has 14g), which raises blood sugar even further. However, there is good news! There are some things you can do (and some things you shouldn't do) when it comes to consuming oats for breakfast, and any time really. My biggest piece of advice? DRESS UP YOUR OATS! Add some protein and fat to help slow down digestion and thus reduce the speed of the blood sugar spike. This also helps keep you fuller for longer. Some of my favorite add-ons are almond butter, collagen powder, and eggs. I also like to cook my oats using half water and half coconut milk, which adds some healthy fats from the coconut. Adding some cinnamon powder is not only delicious but it may also help regulate blood sugar levels. And if you have a sweet tooth, try adding some fresh (or frozen) berries instead of using maple or honey. Trust me, I get it... I love the taste of honey in my oatmeal, but it really doesn't help my blood sugar levels when I do that. Tomorrow I'll share my go-to overnight oats recipe loaded with fats and protein and so easy to make! Xoxo, Jen
There was a time when I thought Gatorade was hydra There was a time when I thought Gatorade was hydrating and nourishing my body with electrolytes – until I learned I was also ingesting artificial food color yellow 5 and about 55g of added sugar per bottle. I thought protein powders were helping me build muscle and recover after an intense work out – until I learned my protein powders had artificial flavors made in a lab, gums that irritate the gut and artificial sweeteners like splenda. I thought fruit gummies were a great snack in between meals and a great way to consume “fruits” - until I learned that the flavors I loved were artificial and not really made from real fruit. I thought a fruit smoothie from jamba juice was the perfect breakfast meal until I learned that one small cup contains over 62 grams of sugar which would lead me on a blood sugar roller coaster ride that would surely end in a crash. I thought “light” and “fat free” salad dressings were great additions to my salads – until I learned that heavily refined oils like soybean and canola are often used because they are cheap with no regards to the inflammation and damage they can cause to all the cells inside my body. And the biggest shocker of all, agave syrup... which I used for a long time because I believed the marketing claims that it was better for me than refined table sugar – until I learned that agave syrup has EVEN MORE fructose than high fructose corn syrup (85%)... and fructose is linked to increased belly fat and fatty liver disease. When you know better, you do better. ✨ Did any of these surprise you?
Let’s play a game. ✨ If each of these is wor Let’s play a game. ✨ If each of these is worth ONE point… How many points do you have? 😊 10? 7? None? Re-evaluate periodically. Sometimes you’ll be on top of your game and score 10/10, and other times not so much. But when that score starts to dip, ask yourself what can you do moving forward to bring that score back up 😉! Health is not all or nothing. There will be highs and lows. But awareness is everything. ❤️ I’m at a seven right now. I definitely need to work on moving my body more, prioritize quality sleep, and reduce stress .. 🥴 Tell me your score. 👇🏼👇🏼👇🏼
Mindset is everything. ✨ The story you create Mindset is everything. ✨ The story you create in your head about yourself influences who you become and what you accomplish. If you believe you can do something, odds are you are going to do the hard things required of you to achieve that outcome. On the other hand, if you believe you can’t do something.. it’s going to be really hard to find the motivation to do the things required of you. Choose your words carefully especially when speaking about yourself. ✨ When negative thoughts begin to fill your mind and you meet resistance, remember you can turn those thoughts around instantly by shifting your perspective! What is a story about yourself you’ve created in your head that holds you back? 🤔 💭
Some people believe that the “organic” label i Some people believe that the “organic” label is just another marketing scam created by food manufacturers to make more money off of consumers, and although there may be some truth to that, organic really DOES mean something. When I buy organic I know that... I'm getting fresh produce that wasn't sprayed with cancer-causing glyphosate (also known as Round Up) because this isn't allowed in organic farming practices. … that sewage sludge (human waste transformed into fertilizer) wasn't used to grow the crops. … that the meat and chicken I'm eating wasn't given antibiotics. … that the milk I'm drinking or the cheese I'm eating didn't come from animals with added hormones. … that the eggs I'm eating came from hens that had access to the outdoors, sunlight and fresh air. … that the processed packaged foods I'm feeding my child don't have any artificial colors, artificial flavors, or problematic synthetic preservatives like BHT, BHA, and polysorbate 80. It's not a perfect label. It doesn't mean the food is automatically “healthy” or good for me. It doesn't tell me that it has no sugar or no inflammatory oils, because these ingredients are still used in organic foods... but it tells me that less than 40 synthetic chemicals (that have been thoroughly vetted for safety and continue to be tested every few years) are allowed versus more than 2000 in conventional foods. It tells me that I'm eating food as simple and as basic as possible. It tells me that I'm eating food the way my grandmother used to: real food, without the extras.
Wishing you a very healthy and happy 2022!!! 🎉 Wishing you a very healthy and happy 2022!!! 🎉 If you’re just beginning your health journey or if you’ve been on this ride for a while now, I hope you continue to prioritize yourself in the new year! Don’t forget how far you’ve come.. I’m proud of you! 😊 Baby steps. Small changes. Big results. See ya next year!!! #2022 What on this list will you be focusing on in the new year?
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