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Dairy Free Creamy Sausage And Greens Soup

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This Dairy Free Creamy Sausage And Greens Soup is so cozy and comforting and flavorful…

dairy free creamy sausage and greens soup

It’s finally turning into spring here on the North Fork. Finally. At least it feels that way on some days. Yesterday we were unwrapping the outdoor furniture and sitting in the sun. And we were grilling and drinking cold beer. Today it’s wet and cold and windy. So, while yesterday was a grilling today, today is a soup day. And it’s a creamy, cozy kind of a soup day that feels like it may even need hot chocolate to complete the warmth theme.

Honestly, since we bought The Harvest Inn, I cook a lot more breakfast foods than I do other foods. Well, we are a bed and breakfast, so I guess that makes sense. I wonder if there’s any way to create a breakfast soup… hmmmmm definitely food for thought. I’ll have to decide whether that’s just too weird. But if there are breakfast pizzas and breakfast tacos, why not soup…?

Admittedly, I’m a huge soup fan. Almost any soup is a good soup in my book. Okay, that’s a lie. I hate a runny, tasteless soup… but who doesn’t? This is the opposite of a thin flavorless soup. It is so creamy. And you get so much flavor from the sausage. You can use whatever type of sausage you like here. Like spice? Grab some chorizo or spicy Italian sausage. If you want a flavored chicken sausage, go for it. Have it your way.

I’m also a sucker for anything that’s both creamy and dairy free. Bring on all the dairy-free cream sauces… as long as they don’t taste dairy free. I’m also a huge fan of loading up my soups with dark greens. Gimme all the greens. Well, you get the picture… I love this soup for lots of reasons.

We all need to thank Nisha at Rainbow Plant Life because she came up with  he original recipe for this amazing soup.

If you’re looking for another hearty, healthy, creamy soup, try my recipe for Grain Free Creamy Lemon Rice Soup.

dairy free creamy sausage and greens soup

Here are some of the great healing ingredients in this soup:

I use cauliflower for breads, crusts, rice… everything. It can be used in so many forms… and, it’s really good for you. In Chinese medicine we use it to aid in digestion and help with constipation. One of the things I find most amazing about this cruciferous vegetable is it’s ability to help with age-related memory loss (My menopausal friends will appreciate this benefit!). It contains a healthy amount of Vitamin B, Vitamin K and Omega-3 fatty acids and can help fight cancer and cardiovascular disease. Cauliflower also helps the body with detoxification and with reducing inflammation. So, as far as I’m concerned, the more the merrier.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus.  You can make your own bone broth, but you don’t have to anymore. Bone broth is now available in tons of markets. It helps reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day. Sometimes I’ll have a hot cup of bone broth first thing in the morning for a quick healing pick me up.

Leeks are known as “grass from the sun”. They are especially beneficial when the whether is still warm but starting to turn cold, or still cold and starting to turn warm (Spring and Fall). They are great for the liver and at helping the body relieve itself of toxins. Leeks are also good at helping constipation; they help the body rid itself of toxins in the digestive tract.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healthy choice. I use cashews in cream sauces and faux cream soups.

dairy free creamy sausage and greens soup

 

Dairy Free Creamy Sausage And Greens Soup
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Recipe type: paleo, dairy free, grain free, gluten free
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Dairy Free Creamy Sausage And Greens Soup is cozy, warming, and so easy to make.
Ingredients
  • 2 leeks, thinly sliced and cleaned well
  • salt and pepper
  • 7 garlic cloves, smashed
  • 3 link sausages, casings removed (any kind you like)
  • 2 Tbs extra virgin olive oil
  • 2 tsp fresh thyme leaves
  • 1 tsp dried oregano
  • ¼ tsp dried red pepper flakes (or to taste)
  • 6 cups chicken bone broth
  • 1 cup raw cashews
  • 20 oz cauliflower florets (I used frozen)
  • 2 cups fresh spinach (use more if it will fit in your pot) (Feel free to substitute and dark leafy green)
Instructions
  1. Heat oil over medium heat in soup pot.
  2. Add leeks, seasoned with a little salt, and saute until softened a bit.
  3. Stir in garlic cloves, thyme, oregano, and red pepper flakes. Sauce for 1 minute.
  4. In a small skillet, cook the sausage until browned, breaking up with a wooden spoon. Set aside.
  5. Add bone broth, cashews, and cauliflower to the leek mixture. Season with salt and pepper.
  6. Bring to a slight boil, then lower the heat, cover and simmer for 15 minutes or until the cauliflower is soft.
  7. Transfer the leek mixture to your blender and blend until smooth. This may have to be done in 2 batches. Note: remove the lid from the blender and cover with a clean dish towel, making sure to hold the towel tightly to act as a lid, so the steam can escape and you don't burn yourself.
  8. Pour the soup back into the pot and stir in the cooked sausage and the spinach. Heat over low heat and stir until the soup is hot and the spinach is wilted.
  9. Ladle into bowls and enjoy.

 

 

 

 

 

Fresh Vegetable Minestrone Soup

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This fresh vegetable minestrone soup is packed with fresh veggies and herbs — it is truly amazingly delicious and healing. It’s like a hug in a bowl… Food really is the best medicine!
fresh vegetable minestrone soup

We are not vegetarians here in my house. I lean that way, but the rest of my family does not. So, oftentimes when I make a vegan or a vegetarian dish, some people — who shall remain nameless — don’t feel like they’ve had a “real” meal. They feel gypped. I, of course, think this is ridiculous, but sometimes it’s just not worth the fight or even an explanation.

And then sometimes I can make a vegetarian dish that’s so hearty, nobody thinks twice about it. That’s this Fresh Vegetable Minestrone Soup. It’s so jam-packed with so many things, nobody will miss the meat.

Vegetable-forward soups are my favorite kind of soups. Don’t get me wrong, I love a meatball soup and my Cheeseburger Soup is a huge favorite in my house.  BUT, they are not my beloved fresh veggie soups.

Some people like creamy, smooth soups. Some people like hearty, chunky soups. I love them all. This Fresh Vegetable Minestrone Soup is of the hearty, chunky variety and it is awesome. It’s a great clean-out-the-fridge soup because really, almost anything you’ve got will taste great in this recipe.

I like to add lots of immune-boosting ingredients to my soups and this one is no exception.  Oregano, scallions, and garlic are present in this recipe. Each one of these ingredients packs a big immune-boosting punch and together they are exceedingly powerful, making it perfect for the cold damp months of winter here in New York. And, because I’m not concerned with keeping this soup completely vegetarian, I like to use bone broth for the base of it — extra healing power!

One of the things I teach my clients is that’s it much easier to stay on track with whatever healthy eating/lifestyle plan you are on, if you always keep a big pot of soup in your fridge. I love to make one soup each week and then I can have something healthy and delicious to eat when I come home ravenous. This soup serves this purpose really well because it makes for great leftovers — I’ve even eaten it cold straight from the fridge. Others in my house will heat it up with some Parmesan cheese on top or with a piece of crusty bread hidden at the bottom of the bowl. Have it your way…

If you are a vegetarian soup fan, you will also love my recipes for White Bean And Kale Soup, Slow Cooker Vegan Split Pea Soup, and Paleo Carrot Soup.

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For more great ways to boost your immune system, download my free ebook: How To Be Healthy When Everyone Else Is Sick.

And, if you want to switch up your minestrone game, take a look at all of the minestrone recipes on Feed Feed — they look awesome!

 

fresh vegetable minestrone soup

Here are some of the amazing healing ingredients in this Fresh Vegetable Minestrone Soup:

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections.

Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even just bought a bottle of oregano essential oil and I put a drop in our smoothies a few weeks ago when Steve had a cold… it’s powerful stuff!

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Broccoli has a lot of potassium and is great for brain function; it also has magnesium and calcium to help regulate blood pressure. It’s also good to clear your body of excess heat and it actually can help your vision too. I love foods that make you feel better mentally as well as physically, and broccoli is one of those foods — it can lessen feelings of irritability.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus.  You can make your own bone broth, but you don’t have to anymore. Bone broth is now available in tons of markets. It’s sold in boxes just like chicken or vegetable broth. The glucosamine in bone broth can reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day. Sometimes I’ll have a hot cup of bone broth first thing in the morning for a quick healing pick me up.

fresh vegetable minestrone soup

Fresh Vegetable Minestrone Soup
Print
Recipe type: dairy free, gluten free, grain free, nut free, vegetarian option, vegan option
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Fresh Vegetable Minestrone Soup is simple, delicious, and healing. It will boost your immune system and keep you healthy!
Ingredients
  • 2 Tbs extra-virgin olive oil
  • 6 garlic cloves, smashed
  • 1 leek, cleaned well and sliced
  • 1 bay leaf
  • salt and pepper, to taste
  • 2 scallions, sliced (make sure to put the roots into the soup too -- they are a Chinese herb that will help keep colds away)
  • 1 cup tiny potatoes, scrubbed
  • 2 carrots, sliced
  • 1 med zucchini, quartered lengthwise, then sliced
  • 1 14.5-oz can diced tomatoes
  • 2 tsp chopped fresh oregano
  • ⅓ cup chopped fresh parsley
  • 2 tsp toasted onion powder (or substitute any onion powder)
  • 1 qt bone broth or vegetable broth
  • 1-1/2 tsp balsamic vinegar
  • 1-1/2 cups baby spinach, roughly chopped
  • 1-1/2 cups broccoli florets, roughly chopped
  • ½ cup small-shape grain-free pasta (or pasta of choice)
Instructions
  1. Heat oil in a large soup pot over med heat.
  2. Add garlic, leek, bay leaf, and scallions (with roots). Saute, stirring, 5 min.
  3. Add potatoes and carrots. Cook, stirring, 3 min.
  4. Add zucchini, cook, stirring, 2 min.
  5. Add tomatoes, oregano, parsley, onion powder, broth, and vinegar. Let simmer about 10 mins or until the potatoes are just cooked through.
  6. Bring to a boil and add the pasta, broccoli, and spinach. Reduce heat and let simmer until the pasta is al dente, about 5- to 10-min.

fresh vegetable minestrone soup

Tomato Free Marinara Sauce

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If you literally can’t stomach tomatoes, this tomato free marinara sauce will have you jumping for joy!

tomato free marinara sauce

I over-indulged to such an extent this summer that I set-back my digestive system to where it was before I knew how to heal myself with food. Really… it is still quite unbelievable to me that I could possibly do this to myself after so many years of feeling great.

If you don’t know my story, I’ll back up a bit and give it to you in a nutshell here. I used to have terrible digestive issues. The doctors thought I had ulcerative colitis and I was on a ton of medications. I had to know where every bathroom was at all times and I lived in pain. Fast forward and I went to cooking school and then got my Master’s degree in Oriental medicine and I learned to heal myself — and all of you — with food and herbs. And I’ve been healthy now for at least 10 years.

Can you believe I was able to screw up so badly? I still can’t! But, now that I know what I’m doing, I am able to reverse all of the damage I have done fairly quickly. It’s been about 3 weeks so far and I am already feeling pretty awesome — not perfect yet but close.

One of the foreign symptoms I started experiencing is acid reflux. This was a new one for me, so I used it as a learning experience. I can now say that if someone asks me what to do for acid reflux, I can help. A lot.

As part of my experimentation on myself, I created a bunch of digestive and acid friendly recipes. This is one of the recipes I’ve been making. I wish I could take credit for the creation of this genius Tomato Free Marinara Sauce, but all of the credit goes to Bethany at Lil Sipper. It really is the most creative and genius recipe I’ve seen. And it’s only got a few ingredients. And the blender does all of the work.

I put this sauce on chickpea pasta and I loved it. It honestly tastes like traditional marinara sauce. Then came the test. I served it to Steve and watched for a reaction. He ate the whole bowl and had no idea it wasn’t a tomato-based sauce. That’s a win!

So, what’s in this magic Tomato Free Marinara Sauce you ask? Okay, I’ll tell you: the base is made of beets and canned pumpkin and bone broth. Just scroll down for the complete recipe. By the way, bone broth is great for so many things, so I’ve been replacing my traditional stocks and broths with bone broth in every recipe I can! And then we add the seasonings (and it’s the seasonings that give it the traditional marinara taste). But that’s it. Really… I can’t get over how magical this is.

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All of my rambling aside, you really can heal your digestive system by being creative with foods. This Tomato Free Marinara Sauce is a perfect example of the phenomenal rewards you can reap when you are willing to give some out-of-the-box ideas a try. So……. are you ready to try?

tomato free marinara sauce

Here are some of the great healing ingredients in this Tomato Free Marinara Sauce:

Beets are SO good for you. I try to find ways to fit them into my meals as much as possible. Really… many times a week. Beets nourish blood and tonify the heart. Athletes are starting to drink beet juice as a form of endurance therapy. They are anti-carcinogenic, good for anemia, and relieve constipation. I also think it’s a great idea to eat them raw sometimes because their amazing goodness is even more pumped up this way.

Pumpkin can help reduce pain and fever and can soothe stomach irritations. It’s a great food to treat constipation, allergies and asthma. It’s high in vitamin A and can help protect your lungs and intestines from cancer.

Bone broth heals your digestive system. It is filled with collagen and gelatin. Both of these substances, when slowly heated for an extended period of time, have been shown to actually heal your gut lining. The glucosamine in bone broth can reduce inflammation throughout your body and it can also strengthen your bones. When you add bone broth to your diet, you are able to reduce inflammation in your joints, so your knees, elbows, shoulders, hips, wrists, etc. will start to feel less stiff. You will even start to reduce the pain in your joints with this addition to your lifestyle. It’s also great for your skin!

tomato free marinara sauce

Tomato Free Marinara Sauce
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Recipe type: pasta, paleo, digestive health, comfort food
Cuisine: recipe adapted from: Lil Sipper
Author:
Prep time:
Cook time:
Total time:
Serves: 6-8
If tomatoes don't work for your digestion, this tomato free marinara sauce recipe is a must for you! It's so delicious and so simple... and it tastes like the real thing!
Ingredients
  • 1 cup canned pumpkin puree
  • 3 baby beets (cooked) (I used store-bought pre-cooked beets)
  • ½ cup bone broth (I used chicken but you can use any flavor you like)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • generous amount of sea salt, to taste
  • ½ tsp coconut sugar
  • 1 lb pasta, cooked al dente (I usedgrain-free chickpea pasta by Banza)
Instructions
  1. Put the pumpkin, beets, and bone broth into your blender.
  2. Whiz it up until it's smooth and creamy.
  3. Stir in the oregano, basil, and salt.
  4. Note: add in a little salt, stir, and taste. Then keep repeating until it tastes good to you. I found it needed more salt than I usually use.
  5. Toss your pasta with as much sauce as you like.
  6. Enjoy!

tomato free marinara sauce

5 Reasons You Should Be Using Oregano Oil To Stay Healthy

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Oregano oil is a superhero in the wellness world. Here are 5 reasons you should be using oregano oil to stay healthy.
5 reasons you should be using oregano oil to stay healthy

Oregano Oil Is A Superhero In The Wellness World

Essential oils have so many benefits. And there are so may oils available — it’s hard to know which ones you need, which ones you should buy, and which ones to use for what conditions. Some oils are for internal use, some are only for external use… so how do you sort out all of the information available?

I do a lot of research. I won’t ever recommend anything until I have tested and retested and tested again. I test on myself and on willing participants. It’s actually so much fun for me. Especially when the results are phenomenal. And the health benefits of oregano oil are a-m-a-z-i-n-g!

I’m going to be bold enough to say that if you wanted to only buy and use one single essential oil, it should be oregano oil.

I also need to tell you up front that oregano oil is extremely powerful. Extremely.

But each of these 5 reasons you should use oregano to stay healthy are well worth the care involved.

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Oregano oil can be taken internally (just make sure  you follow the instructions below) and can be used topically — but you MUST dilute the oil in a carrier oil first. Please don’t put the undiluted oil on your skin or you can burn yourself.

You have to be very careful with oregano oil. Because you can burn yourself if you don’t use it properly. I’m going to say it again. You can burn yourself if you don’t use it properly or if you get over zealous and use too much of it.

I don’t want to scare you away. In fact, I want to do just the opposite. The health benefits of oreganol oil are so incredible, that I want you to use it in all the ways I’m going to tell you about. I just want you to be safe. It’s not hard to use at all, but you need to follow directions. Once you try it, you’ll never go without a bottle in your kitchen.

I keep a bottle of oregano essential oil in my kitchen cabinet next to all of my superfoods. To me, it’s the superfood of essential oils. I even sent my daughter a bottle to use in college. There really is no better way to stay healthy… and yes, I realize I have a lot of  “no better ways to stay healthy” ingredients… but when I find a good one… hmmm…. no — a GREAT one — I want you to use it.

Okay, now you’re ready.

5 Reasons You Should Be Using Oregano Oil To Stay Healthy

1.  To Fight A Common Cold

Fighting the common cold isn’t easy. I’ve got a few tricks up my sleeve, but oregano oil is at the top of the list. At the first sign of a cold, I fill up a quart-size mason jar with room temperature water. Then, with an eye dropper, I put ONE drop of oregano essential oil into the jar. I squeeze half of a lemon into it and I stir. Then I sip. Then I stir again. And repeat continuously. By the time the jar is about half empty, the need to stir is gone because the oil isn’t floating on top of the water anymore, so I just sip away until the jar is empty.

ONE drop. And really, from an eye dropper. If you try to get one drop out of most of these essential oils bottles, you end up with a drop and a half or two drops. That’s no good here. When you put your drop of oregano oil into the water, it tends to float on top so you need to stir it up well. If you don’t, you will burn your lips — believe me… I’ve been there, done that. Learn from my mistake.

I drink a quart of water with one drop of oregano oil for three consecutive mornings when I have a cold. That one little drop works it’s magic and kills off the viral germs. You will be on the mend very quickly.

And, even better: if you catch your cold at the very beginning, before it starts to come out, you can keep it from coming out at all.

Even if there were no more reasons to use oregano oil to stay healthy, this one reason is a good enough reason for you to keep a bottle in your kitchen cabinet.

2.  To Lessen Seasonal Allergy Symptoms

Stuffy noses, scratchy throats, sinus pressure… all of these seasonal allergy symptoms can use a little drop of oregano oil. It’s worth repeating the instructions above here:

Fill up a quart-size mason jar with room temperature water. Then, with an eye dropper, put ONE drop of oregano essential oil into the jar. Stir really well. Then  sip. Then  stir again. And repeat continuously. By the time the jar is about half empty, the need to stir is gone because the oil isn’t floating on top of the water any more, so  just sip away until the jar is empty.

ONE drop. And really, from an eye dropper. If you try to get one drop out of most of these essential oils bottles, you end up with a drop and a half or two drops. That’s no good here. When you put your drop of oregano oil into the water, it tends to float on top so you need to stir it up well. If you don’t, you will burn your lips — believe me… I’ve been there, done that. Learn from my mistake.

You will be amazed at how your seasonal allergy symptoms will improve.

3.  To Fight Urinary Tract Infections

Again, same instructions:

Fill up a quart-size mason jar with room temperature water. Then, with an eye dropper, put ONE drop of oregano essential oil into the jar. Stir really well. Then  sip. Then  stir again. And repeat continuously. By the time the jar is about half empty, the need to stir is gone because the oil isn’t floating on top of the water any more, so  just sip away until the jar is empty.

ONE drop. And really, from an eye dropper. If you try to get one drop out of most of these essential oils bottles, you end up with a drop and a half or two drops. That’s no good here. When you put your drop of oregano oil into the water, it tends to float on top so you need to stir it up well. If you don’t, you will burn your lips — believe me… I’ve been there, done that. Learn from my mistake.

I know I am being repetitive here. And, no, I really do know how intelligent you all are… I just always lean to the side of caution… 

If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and learn more ways you can easily start to heal yourself with oregano oil. And, if you want to learn more about boosting your immune system, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

5 reasons you should Be Using To Stay Healthy

4.  It’s A Great Insect Repellant

Put a few drops on outdoor furniture and cushions.  You can also dilute the oil in some coconut oil and rub it on your skin. The bugs hate it! I recommend starting with 1 drop per tablespoon of coconut oil and see how that goes. Oregano is very strong, so less is more…

5.  It Helps With Candida And Heartburn

The components naturally found in oregano assist with some digestive issues. This oil actually works a bit like a probiotic in that it can help balance the good and bad bacterial in your digestive system. It also reduces yeast, making it a great way to fight Candida. Oregano also contains thymol, which has been shown to help with acid reflux and heartburn.

And, yup, same instructions. Again…

Fill up a quart-size mason jar with room temperature water. Then, with an eye dropper, put ONE drop of oregano essential oil into the jar. Stir really well. Then  sip. Then  stir again. And repeat continuously. By the time the jar is about half empty, the need to stir is gone because the oil isn’t floating on top of the water any more, so  just sip away until the jar is empty.

ONE drop. And really, from an eye dropper. If you try to get one drop out of most of these essential oils bottles, you end up with a drop and a half or two drops. That’s no good here. When you put your drop of oregano oil into the water, it tends to float on top so you need to stir it up well. If you don’t, you will burn your lips — believe me… I’ve been there, done that. Learn from my mistake.

If you have any questions about the info in this post, or really, anything else… just ask me in the comments below. I love to hear from you!

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17 Foods To Boost Your Mood

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It’s pretty awesome that there are foods you can eat to elevate your mood. It’s true that food really IS medicine! The next time you need a little mood boost or emotional pick-me-up, pull out this list of 17 Foods To Boost Your Mood… Read more

Paleo Beefaroni

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If you liked beefaroni when you were a kid, you will love this healthy grownup Paleo Beefaroni!

paleo beefaroni

Sometimes people who don’t know me really well tell me they are intimidated to cook for me. The prevailing thought is that I only eat gourmet, chef-y kind of foods. This couldn’t be farther from the truth. I’m going to admit something to you now: my all-time favorite go-to comfort food is a bowl of pasta with ketchup. I know… gross, right? Granted, I use chickpea or almond pasta and sometimes I use homemade ketchup, but still… pasta with ketchup. I love it… don’t judge me…

When I was a kid, I ate lots of food from cans. My siblings and I loved it. Our cupboards were filled with canned raviolis, beefaroni, spaghetti-O’s, and more. I remember coming home from school, opening up a can, and eating straight from the can with a fork without even heating it up. I wouldn’t touch that food today, but I do love to take these simple comfort foods and healthy them up.

A lot of people think I’m a vegan or a vegetarian. Nope.  It’s just another common misconception. I’m not a vegan. Not even a vegetarian.  I do go through veg phases, but I feel best with a little meat in my diet. But, I feel strongly about making sure that meat is organic and grass-fed. Non-organic beef has too many hormones in it that increase estrogen in your body… and this is not good for anyone. Combining great quality beef with a paleo pasta (I used a chickpea pasta here), turns old fashioned beefaroni into a nutrient-packed healthy meal. Hmmm…. maybe next time I’ll add a little kale or spinach…

When I made this paleo beefaroni recipe, I made a huge pot of it because instinctively I knew that it would be a bit hit with everyone I came in contact with.

If you know me at all, you know that there is always a pot of something on the stove — oftentimes, something experimental. And, if you open my fridge — which I encourage all of my guests to do freely and often — you will always find a few leftovers. So, I made a huge pot of paleo beefaroni, and I put the big pot in the fridge. Over the next few days, it was gone. It’s really good and it reheats really well.

So, make a big pot of this. I mean, if you have guests or a big family, or some pasta-loving friends, make sure you at least double this recipe. You won’t be sorry.

For another great pasta fix, try my recipe for Paleo Pasta Carbonara.

paleo beefaroni

paleo beefaroni

Here are some of the healing powers in this paleo beefaroni recipe:

Chickpeas actually help calm the spirit. They relieve anxiety and soothe irritability… it kind of makes you realize why hummus is so popular… I used a chickpea penne for this recipe and it was awesome!

Beef is good for a lot of ailments. It’s good for edema/swelling in the body, it helps many people with their weak back and knees and, believe it or not, it’s good for that bloated, distended feeling we sometimes get in our stomachs. In the olden days, beef was stewed for hours so that the liquid could be sipped to combat chronic diarrhea. I recommend using grass-fed organic ground beef for this recipe.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections. You can add as many fresh tomatoes as you like to this recipe.

paleo beefaroni

Paleo Beefaroni
5.0 from 1 reviews
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Recipe type: pasta
Cuisine: paleo, comfort food, beef, meat
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This is 100% more delicious than old-fashioned canned beefaroni. This paleo version is delicious, simple, and so healthy!
Ingredients
  • 8 oz pasta (I used this paleo chickpea pasta), but you can use an almond pasta to keep this totally Paleo
  • 1 Tbs extra-virgin olive oil
  • 24 oz jar of marinara or spaghetti sauce (I like this one)
  • 1 lb grass-fed, organic ground beef
  • 1 med onion, chopped
  • 6 cherry tomatoes, quartered
  • 1 tsp chili powder
  • ½ tsp turmeric powder
  • sea salt and black pepper, to taste
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • Parmesan cheese (optional) (I used a vegan Parmesan)
Instructions
  1. Cook pasta al dente. Note: when cooking paleo pastas, I recommend checking them at least 2 or 3 minutes sooner than the package recommends; if you overcook it even a little, it turns into glue! When it's done, drain it.
  2. Meanwhile, heat the oil in a large pot over medium heat.
  3. Add the onions and beef and season with salt and pepper.
  4. Cook, stirring, and breaking up the beef with a wooden spoon, until the meat is no longer pink and the onions are softened.
  5. Add the rest of the ingredients and stir to combine. Reduce the heat to low and simmer 10 minutes.
  6. Add the drained pasta to the meat sauce. Stir gently to combine.
  7. Ladle into bowls.
  8. Serve with Parmesan cheese if desired.

paleo beefaroni

Baked Lemon Cod

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I used to cook fish all of the time. I knew the fish monger by name, and we had an understanding — he let me smell the fish before I bought it, he always told me which variety was the freshest, and I in turn would tell him great ways to cook the different types of seafood. Then I moved. Ugh. Now I don’t make my beloved fish recipes as much anymore because I haven’t developed a relationship like that yet. When I do buy fish, I make it as simple as possible (because sometimes the more complex recipes make my apartment smell like fish a tad too much…) and I’m finding that sometimes I end up loving these new simple recipe creations as much as I used to love my old recipes. This recipe for Baked Lemon Cod is really simple and it’s a winner!

You would think since I now live in the heart of New York City, that I’d be able to find awesome fish… well, not so much… The prices are ridiculously high and the quality is ridiculously low. But, I finally found a place that will let me smell the fish. If you’ve never taken this approach before, I urge you to try it. And no, you don’t look like a crazy person in the store; you look like a chef. If the fish smells fishy, it’s not fresh. If you are looking at a whole fish, look at the eyes — if they are cloudy, it’s not fresh.

There’s nothing worse that getting home from the market, getting all of your ingredients ready, cooking your fish, and then, when you take that first bite… it’s… well, fishy… or slimy… or just old tasting. Funny, I never had this problem when I lived in the suburbs, but life’s full of new experiences and this is a new one for me. So, I will continue to smell and inspect the fish!

Anyway, let me get back on track. This Baked Lemon Cod is delicious. And, it’s simple. There’s no sautéing involved. There’s no flipping of delicate fish. There’s no complicated sauce. But it is truly delicious. I plan on going back to some of my old more involved fish recipes now that I feel like I can, but I will definitely be keeping this simple baked lemon cod in the rotation.

This would be a good recipe to cook for a crowd because all you need is a big sheet pan. Awesome!

So, if you are looking for a simple fish recipe, try this one. If you love it as much as I do you can add it to your weekly menu too.

And, if you want another simple fish recipe, try my Lemon Pesto Fish Fillets.

baked lemon cod

baked lemon cod

Here are some of the healing ingredients in this Baked Lemon Cod recipe:

Fish is great to eat if you feel like you need more energy. It’s also helps with diarrhea and hemorrhoids. I used cod for this recipe, but any firm fleshed sturdy white fish would work great. Cod, like many fish varieties, is good for the cardiovascular system; it helps protect against heart attacks and strokes and helps regulate blood pressure.

Lemon peels contain calcium, potassium and vitamin C. Lemons are good for your stomach, they help detoxify your body, they balance your pH and they act as an antibacterial. If you have a sore throat or a cough, go for lemons to make things better. Lemons are great for quenching your thirst, and, in China, many years ago, hypertension was treated by drinking tea made from lemon peels. This recipe uses zested lemon peel and lemon juice.

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even use oregano essential oil and I put a drop in our smoothies or water when anyone has a cold… it works great (but be really careful and read all instructions with your oregano oil — if used improperly, it can burn you!)

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it works as a great substitute in a lot of recipes that would otherwise include flour or another thickener.

baked lemon cod

Baked Lemon Cod
3.0 from 1 reviews
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Recipe type: fish, cod, baked, simple
Cuisine: American, seafood, paleo, Whole30
Author:
Serves: 4
Here's an easy fish recipe for you! This is healthy, delicious, and is easy to make for a crowd.
Ingredients
  • 1-1/3 lb cod fillet, cut into 4 pieces
  • sea salt and black pepper, to season fish
  • 2 Tbs organic, grass-fed butter, melted, plus more as needed
  • Juice of 3 lemons, plus more as needed
  • 5 Tbs extra-virgin olive oil, plus more as needed
  • 1 minced garlic clove
  • ⅓ cup tapioca flour
  • ½ tsp sea salt
  • ½ tsp paprika
  • 20 grinds black pepper
  • ¼ tsp crushed hot red pepper flakes, or to taste
  • 1 tsp fresh oregano, minced, or ¼ tsp dried
  • zest of 1 lemon
Instructions
  1. Preheat the oven to 425°F.
  2. Season the fish with salt and pepper.
  3. Combine the butter, oil, garlic, and lemon juice in a shallow dish.
  4. Combine the tapioca flour, ½ tsp salt, and rest of spices/herbs in another shallow dish.
  5. Dredge the fish in the flour mixture, coating evenly on all sides, then the lemon juice mixture, and then the flour mixture again.
  6. Lay the fish out on a baking tray lined with parchment paper, making sure the fillets are not touching each other.
  7. Place the tray in the oven and bake for about 15 minutes, or until the fish is cooked through.
  8. Heat the remaining lemon juice mixture in a small pot over low heat and let it simmer for a few minutes, until hot. NOTE: if you find you need more liquid for sauce, squeeze more lemon juice into the pan and add a little more butter and/or olive oil.
  9. Remove the fish from the oven, drizzle a little lemon sauce on top and sprinkle with lemon zest.
  10. Enjoy!

baked lemon cod

Zoodles With Raw Tomato Basil Sauce

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These zoodles with raw tomato basil sauce can actually help calm your mind…

noodles with raw tomato basil sauce

Honesty time. I don’t love zucchini noodles. I really want to, but I just don’t. I know everyone, everywhere, is saying that noodles are a great substitute for spaghetti. Yeah, right. Not so much for me. BUT, they are so good for you — especially these zoodles with raw tomato basil sauce — that I made it my mission to figure out why I don’t love noodles as much as everyone else seems to.

This is what I figured out: I just don’t love them when I think of them as spaghetti. When I’m expecting a big heaping bowl of satisfying pasta, any kind of vegetable, no matter how good it is, just isn’t going to cut it. So, here’s my trick. I serve them with a cold sauce (and this one is delicious), so that it seems more like a salad-y dish than a pasta dish. This way I’m not disappointed. And, let me tell you, the flavor is so good, it’s the best salad ever!

I guess it’s a mental thing. A mind over matter thing.

But, I can honestly say, I love these zoodles with raw tomato basil sauce as a side dish for my grilled fish. Or with my collard wrap for lunch. And I used the sauce as a salsa for some grain-free chips too! Ah, a multitasking dish… you gotta love it!

If you are a zucchini lover, you should also try my recipe for Vegan Skillet Zucchini Parmesan!

noodles with raw tomato basil sauce

noodles with raw tomato basil sauce

Here are some of the awesome healing ingredients in this recipe for zoodles with raw tomato basil sauce:

Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections. This recipe uses both fresh and sun-dried tomatoes.

Basil has anti-viral and anti-bacterial capabilities. It also is good for settling your stomach, and it’s good at lessening the symptoms of the common cold and its accompanying cough. Basil is a spiritual herb — the scent actually calms you; you can boil some in a pot and let the aroma fill the air, you can just leave some around the house, you can toss a bunch in your bath water (I love to do this), or you can use an essential oil with basil to get some great calming effects.

Avocados are one of my favorite foods, both for their health benefits and because they taste great. In Chinese medicine, some practitioners recommend avocados to raise the sperm count. I like them because they are good for anemia, dry skin, palpitations and hot flashes due to menopause.

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even just bought a bottle of oregano essential oil and I put a drop in our smoothies or water when anyone has a cold… it works great!

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

noodles with raw tomato basil sauce

Zoodles With Raw Tomato Basil Sauce
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Recipe type: paleo, whole30, vegan, vegetarian, vegetables, sauce, zucchini noodles, vegetables, zoodles
Cuisine: recipe adapted from: The Fully Raw Diet cookbook
Author:
Prep time:
Cook time:
Total time:
Serves: 4
Zucchini that eats like pasta... the perfect easy side dish. And, everyone should add a few raw dishes to their diet...
Ingredients
  • 1-1/2 lb. zucchini noodles (pre-made or spiralized yourself)
  • 2 Tbs extra-virgin olive oil
  • 6 garlic cloves, smashed
  • sea salt, to taste
  • 1-1/2 lb fresh tomatoes
  • 2 celery ribs, cut into pieces
  • juice of ½ a small lemon
  • ¾ cup packed fresh basil leaves
  • 1 Tbs fresh oregano leaves
  • ½ an avocado, cubed
  • 3 sun-dried tomato pieces, packed in oil
Instructions
  1. Heat the oil in a large saute pan over medium heat.
  2. Add the garlic and saute, stirring, until in starts to brown.
  3. Add the zucchini and some sea salt and toss with a tongs just until the zucchini begins to soften a little bit.
  4. In a food processor, combine the fresh tomatoes, celery, lemon juice, basil, oregano, sun-dried tomato, and avocado. Pulse until the consistency of salsa (not completely smooth).
  5. Serve the noodles with sauce on top and pass the extra sauce on the side.
  6. Enjoy!

noodles with raw tomato basil sauce

Paleo Eggplant Parmesan

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Eggplant reduces pain and inflammation… I know that my over 40 body (okay… waaaayyyy over 40) needs that… don’t you?

paleo eggplant parmesan

Eggplant parmesan is one of my all-time favorite comfort foods. I have tried, and failed, to make a delicious, healthy, paleo, vegan, grain-free version for so long that I can’t even remember when this obsession started. But today, I can finally say: TA-DA! I did it. This paleo eggplant parmesan is perfect. For real. And not just by my ridiculously healthy standards. But by everyone’s standards.

And now I feel unstoppable. Because I am going to be making zucchini parmesan next. And who knows what will follow.

I think the artwork hanging in my kitchen helped me with this recipe. I mean, when you look at a colorful canvass of The Hulk smashing rocks, it kind of makes you feel all-powerful. Or, maybe it was the awesome paleo wine that I was sipping. But, what-evuh…

The eggplant in this dish is thinly sliced and crispy with a deliciously traditional texture. The sauce is a little sweet and a little spicy and it screams Southern Italy. The cheese is vegan, but I’ve found the most delicious vegan mozzarella ever, so even this part of the dish passed muster by my non-vegan, and often overly-critical, family.

Here in New York, it’s cold and it’s damp. And it’s dark out at 4:30. Wow, do I hate these short days. But let me say, that a big dish of this paleo eggplant parmesan just makes it all right. I think it even tastes better on these cold, dark, and dreary days…

For another great eggplant dish, try my recipe for Vegan Fettuccine Bolognese.

paleo eggplant parmesan

paleo eggplant parmesan

Here are some of the reasons you need to make this paleo eggplant parmesan:

In eastern medicine, eggplant is added to the diet when there is pain in the body because it’s great for relieving pain and reducing swelling. It’s especially good to eat eggplant when you are experiencing some nasty digestive issues. It relieves stomach pain, helps with dysentery, diarrhea, and painful urinary conditions. Eggplant has also been used topically to treat frostbite and canker sores… talk about a multi-tasking vegetable…

In Asian medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation. This recipe uses almond flour to coat the eggplant slices. This makes for a healthy, crispy coating.

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even just bought a bottle of oregano essential oil and I put a drop in our smoothies or water when anyone has a cold… it works great!

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections. The tomato sauce in this recipe is delicious, so I suggest making double the amount so you can freeze a batch.

paleo eggplant parmesan

Paleo Eggplant Parmesan
5.0 from 2 reviews
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Recipe type: casserole, paleo, vegan, dairy-free, grain-free, comfort food
Cuisine: Italian
Author:
Prep time:
Cook time:
Total time:
Serves: 6
This dish tastes just as good as a traditional, non-healthy, great eggplant parmesan. But this one's paleo and vegan. This is my favorite creation yet!
Ingredients
  • 3 medium thin eggplants (I used some Japanese ones), sliced thin vertically (so you end up with long, thin slices)
  • 2 Tbs flax meal whisked into 6 Tbs water (or substitute 2 eggs, beaten and mixed with 2 Tbs water)
  • 1-1/2 cups almond meal
  • 1-1/2 tsp dried oregano
  • sea salt and black pepper
  • 1 28-oz can crushed tomatoes
  • ½ tsp crushed red pepper flakes
  • 1-1/2 Tbs coconut sugar
  • 4 oz thinly sliced vegan mozzarella cheese
  • ¼ cup vegan Parmesan cheese shreds
Instructions
  1. Preheat the oven to 425°F.
  2. Place the egg and water mixture into a shallow pie plate or dish.
  3. In a second shallow dish, combine the almond meal with the oregano and some salt and black pepper.
  4. Dip each eggplant slice in the egg mixture and flip to coat well.
  5. Then dredge each piece in the almond flour mixture, again turning to coat well.
  6. Place the dredged slices on parchment-lined baking sheets in a single layer, making sure they are not touching each other.
  7. Place the trays in the oven and bake for 30 minutes. Then flip the slices over and bake for another 10 minutes, or until the slices start to get crisp and golden brown. (Note: all ovens are different, so check your slices occasionally to make sure they don't cook too quickly.)
  8. Meanwhile make the sauce: In a medium saucepan, combine the tomatoes, red pepper flakes, coconut sugar, and salt and pepper to taste. Simmer, covered, for 30 minutes, stirring occasionally.
  9. When the eggplant is done, remove it from the oven, and reduce the temperature to 350°F.
  10. Ladle some sauce into the bottom of a 13x11 baking dish (or a dish close to that size).
  11. Arrange eggplant slices over the sauce, putting them close to each other but not overlapping much.
  12. Spread some sauce over the eggplant. Layer some mozzarella over the sauce. Repeat with a second layer (and a third layer if you have extra eggplant).
  13. After you add your final layer of eggplant, finish with sauce, then mozzarella, and then sprinkle on the Parmesan.
  14. Bake for 20 minutes.
  15. Enjoy!

paleo eggplant parmesan

Chicken Souvlaki Bowls

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These Chicken Souvlaki Bowls will help with your mental concentration and energy levels… chicken & coconut… a great combo for body & mind energy…

chicken souvlaki bowls

I don’t know how or when it started, but somewhere along the way my family just assumed they were eating healthy when they ordered in Greek food. I do love Greek food… but really, souvlaki in a pita smothered in sauce (no matter how delicious), is just not a healthy meal. But, thankfully, this recipe for chicken souvlaki bowls is easy to make, healthy, and even more delicious than if it came from your favorite Greek restaurant. This bowl is completely paleo (if you use grain-free pita bread), dairy-free (the yogurt is coconut yogurt), and Whole 30 friendly, so let the healthy eating begin!

And yes, I am one of those people that truly believes that almost everything tastes better in a bowl. Just look at this one. It has all the fixins of traditional souvlaki, but it’s deconstructed in a bowl. You can sauce it yourself, add whatever kind of pita or bread you like (I used some sprouted grain pita), and add whatever veggies you like.

Just as an aside, I used oregano in the marinade for a few reasons.  One: it tastes great. Two: oregano is an awesome germ fighter.  I’ve been experimenting lately with oregano essential oil, and I think the next time I make this, I’m going to put a drop or two into the mix…

I made these awesome chicken souvlaki bowls last week when my son was over for dinner. He’s a big fan of overstuffed Greek pita sandwiches, so I wasn’t sure he would give these bowls a fair shot. This chicken got a huge thumbs up… but, he did take the contents of the bowl and cram it all into the pita… And, much to my chagrin, this meal was consumed while Ryan and Steve watched golf on TV. Oh, how I sometimes long for the days of eating at the table like mannered humans… (OK, so maybe I’m a little happy to sometimes eat in front of a good Netflix marathon…)

For another delicious healing chicken recipe, try my Turmeric Chicken.

chicken souvlaki bowls

Here’s what’s so great about some of the ingredients in this healthy chicken souvlaki bowl:

Chicken is something I push people to buy organic if possible. Organic chicken is a great, healthy protein to give you energy, lessen the pain of some types of arthritis, and boost your system when you are particularly weak — like after surgery or childbirth. People who have some conditions that we consider “excess heat” conditions should limit the amount of chicken they eat. So, if you have an illness that gives you a bright red tongue or severe dryness in your body, check with your doctor first. For example, if you have a lot of burning stomach acid, you should avoid chicken for awhile…

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. My absolute favorite coconut yogurt is Anita’s (see recipe below for link).

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even just bought a bottle of oregano essential oil and I put a drop in our smoothies a few weeks ago when Steve had a cold… it’s powerful stuff!

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

chicken souvlaki bowls

Chicken Souvlaki Bowls
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Recipe type: chicken, Greek, mental and physical energy booster
Cuisine: paleo, whole30
Author:
Prep time:
Cook time:
Total time:
Serves: 4
Greek food sometimes is not the healthiest choice. But this bowl... oh my... it's simple, delicious, and it will actually give you mind and body energy!
Ingredients
  • For chicken:
  • 8 boneless, skinless, organic chicken thighs
  • sea salt and black pepper
  • 1-1/2 cups coconut yogurt (plus extra for serving)
  • ¼ cup extra-virgin olive oil
  • 2 tsp dried oregano
  • ¼ cup almond milk
  • 1 tsp garlic powder (or use as much as you like) Note: please use fresh minced garlic if you have it -- I didn't have any on hand, so I used the powder.
  • 2 Tbs dried minced onion flakes
  • 1 Tbs red wine vinegar
  • 1 med red onion, thinly sliced
  • For bowls:
  • greens of choice
  • tomatoes
  • coconut yogurt (I love Anita's)
  • optional veggies: bell peppers, Brussels sprouts, green beans, broccoli
Instructions
  1. Season the chicken with salt and pepper. Place it in a bowl or dish with the coconut yogurt, oil, oregano, almond milk, garlic, minced dried onion, and vinegar. Smoosh it around until the marinade is covering all of the chicken. Refrigerate as long as you can (I put mine in the fridge for about 4 hours).
  2. Preheat the oven to 400°F convection setting, or 425°F regular bake setting.
  3. Cover a rimmed baking tray with parchment paper.
  4. Spread the chicken onto the tray in a single layer. Keep the marinade on the chicken.
  5. Lay the red onion slices on top of the chicken.
  6. Bake until the chicken is cooked through, about 30 minutes.
  7. Arrange the chicken in bowls with greens, tomatoes, extra yogurt, and any veggies you like.
  8. Enjoy!

chicken souvlaki bowls