Quick Tip: How to Keep Clean When Working With Tomatoes

Now is the time of year when everyone and their neighbor have ripe tomatoes. Some people plant 1 or 2 plants, some plant 16, some plant 100. Either way, chances are you are drowning in tomatoes. There are SO many uses for fresh tomatoes. Our favorites are usually fresh salsa and spaghetti sauce. Whatever you decide to do with your tomatoes, it tends to be a mess.  This past weekend I made 3 gallons of salsa, and helped process about that much in tomatoes that will soon become sauce. I'm going to share with you the way I kept the kitchen clean and had an easy work station and clean up for my messy tomatoes. 

Some of the salsa I made in our giant soup pot!

Tomatoes cleaned up with skin and seeds removed for sauce.

It's really simple and most everyone has the tools for it in their kitchen. I will never cut tomatoes any other way again. 

So here it is. I took a cutting board and placed it into a baking pan with sides, about 1 inch or so deep, that was just a tiny bit larger than my cutting board. It's sides aren't high enough to get in the way and you can push your seeds and excess tomato liquid right off the side of the cutting board and into the tray. When it gets full I dumped my scraps into the garbage disposal and kept on chopping! 

So there you have it, a simple and easy work station for processing tomatoes for any recipe! Clean up took seconds and there was no tomato juice running across the counter and onto the floor. I hope you enjoyed this tip and as always, thanks for reading! 

I want to hear from you! What are some of your favorite tomato recipes? 

Until next time, 

Rachael

7 Ways to Incorporate Turmeric Into your Diet

Turmeric, or Curcumin- which turmeric contains, has SO many health benefits. This yellow root is packed with anti inflammatory powers and is recommended  by doctors as a supplement for patients with arthritis and other inflammatory diseases. It is good for your hair and skin and great for healing so many ailments temporary and chronic. It has even been used in studies healing patients with cancer. Really the list goes on and on. There are so many posts out there explaining more about the benefits of turmeric and why your should add it to your diet. Here in this post I want to talk about HOW to add it into your daily diet.


Add it to your smoothies-This is probably the easiest way to add turmeric to your diet, if you are a frequent smoothie drinker, that is. I usually mix protein powder along with flax meal, almond milk, banana and 1/4 tsp turmeric powder and sometimes a spoonful of peanut butter or a swirl of organic chocolate syrup to my smoothies especially after a workout.

Mix into Muffins- Pumpkin muffins with a dash of turmeric added in- yum! Pumpkin muffins would work great with turmeric for 2 reasons. one, the spices in pumpkin muffins will mask any flavor from the turmeric and it may even enhance the flavors and two, the golden yellow color of the turmeric will be hidden due to the orange yellow color of most pumpkin muffins!

Turmeric Milk-This one I have yet to try but there are tons of recipes out there raving the benefits of turmeric and it is very easy to prepare.

Put it on chicken- When I season my chicken I usually a) mix my dry spices in a small bowl and sprinkle evenly on top of the chicken before I cook it, or b) place my chicken, all spices and usually a swirl (about 1 tsp) of olive oil into a zip lock bag, zip the bag closed and massage until it looks well mixed. I recently made chicken fajitas and added it to my seasoning blend and we really liked it.

Add it to rice- Turmeric is one of my favorite additions to brown or basmati rice- Anytime I cook with Indian flavors in mind (which is actually a lot) I always add turmeric to my rice while it cooks. I avoid the quick cook stuff as much as possible for a few reasons- it is more processed(which generally means it looses nutrients), it doesn't taste as good in my opinion, it's more expensive, and it's really not that much "quicker". Indian inspired rice is not the only option for adding turmeric, I really think any rice dish would benefit. The flavor I find is quite subtle and not spicy at all. The biggest difference is it will turn your rice bright yellow. Here is one of my recipes with chicken, turmeric and black beans!

Add to salad dressing-For me this is one of the easiest and most common ways we use it. I make all of my salad dressing at home and adding turmeric boosts my confidence that my salad dressing is even healthier. Check out my favorite homemade salad dressing here.

Mix into Spaghetti Sauce-I recently tried adding turmeric powder to spaghetti sauce and it worked great! I couldn't taste it at all and I was able to add a good amount so we were getting all the nutritional benefits without even knowing it.


**Note: Turmeric has many healing powers, traditionally it has also been used to dye clothing a bright yellow color. This being said, it WILL turn most foods yellow. I recommend using caution when using it to cook with and if you're a messy eater I wouldn't wear a white shirt. I have white counters that now have a few highlighter yellow spots on them (they do fade over time- the best way I have found is to scrub with a paste of baking soda and water) Unfortunately that didn't work for my t shirt :( This is why I recommend using caution when using turmeric but don't let that stop you from using it, the health benefits are far too great to miss out on.


I want to hear from you! What are your favorite ways to use turmeric and do you know any good stain removal tricks?

As always, thank you for reading.

Until next time,

Rachael

Protein Packed Rice with Chicken, Spinach and Black Beans

When it comes to eating gluten free there are a few go-to items when creating meals, mine are usually potatoes and rice. I frequently find myself cooking before I write a recipe. I even find myself not knowing what I am cooking until after it's already happened. But when I do start to make a meal my first decision is rice or potatoes. Tonight, it was rice. So here is my simple, any night all in one rice with chicken, spinach and black beans.

Recipe

1 cup Brown Rice (will serve up to 4 but we like leftovers)

2 Chicken Breasts (or 1 per person)

1 Brick of Spinach or  about 2 cups fresh

1/2-1 Tbs Cardamom seed-ground 

1/2 tsp Turmeric (I always add it to rice) 

1/2 tsp Thyme

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

Sea Salt and Pepper to taste

Splash of Ume Plum Vinegar (Optional) 

Directions

1. Start your rice in a large saucepan. The directions for mine said 1 Cup of rice and 2 Cups of water. I almost always end up using 3 cups of water though. I start with 2 and 1/2 and keep a cup close by during the process, so use as much as you need to keep your rice from burning until it is nice and tender. 

2. Add all of your spices and the Ume Plum vinegar- I use it when a recipe needs more tang and saltiness. But if you don't have it you can substitute rice vinegar or just add a bit more salt. 

3. Get your chicken started. I baked mine in a glass pan with a little olive oil and light seasoning-whatever kind you like. It took about 35-45 minutes at 375 degrees. 

4. When your rice is nice and tender and almost all of the water is absorbed add in the spinach. Until it is thawed, if using frozen or until wilted, if using fresh. At the same time add in one can of rinsed black beans. Mix together and turn off the heat. 

5. When Your chicken is fully cooked cut it into bite sized pieces and mix it in with the rice. Serve in a bowl and if you feel like it needs something more add some sour cream or plain Greek yogurt for more tang and a creamier consistency. 

So there you have it! This recipe is very easy to change up and make your own and I encourage you to do so! What are some variations you have tried? And what is your favorite rice dish? I would love to hear from you!

As always, thanks for reading and until next time, 

Rachael 

Among Friends Gluten Free Brownie Mix Review

This week I picked up a bag of Gluten Free Among Friends Alec's Brownie Mix from Target. Let's talk for a second about how I am the worst baker I know. Seriously though. I have followed box directions before and still ended up with a soggy or crumbly dessert. I've even gotten brave enough to try baking from scratch (with a recipe of course. I'm not the bold.) ..**insert cinnamon roll picture fail here**

* Pictured above left to right Cornbread: made from scratch with a recipe, turned out a little dry but still good. Second. My cornbread with a sad "cinnamon roll" Third: "No rise Cinnamon roll" I followed a recipe that said that, however I tried to make it GF when the recipe wasn't written that way and the rest is history. It was a 50/50 win that day.

.....So needless to say, I don't really bake, I don't really enjoy baking, and I'm not very good at it. However when trying to be health conscious AND gluten free there are not often yummy dessert options, so when I saw this on sale I figured it was worth a shot. Here is my Review of Among Friends Brownie Mix! !

1. Ease of Reading the Directions
 I enjoyed reading about the company a little on the back of the bag and the directions were straight forward. On the first line it specifically states to "read the directions carefully" So, I did.

2.  Prep
After a thorough read I was able to carefully and easily follow the instructions and my batter came out as I expected and as the box predicted -So far so good!

3. I followed the directions (no adding!)- and I set a timer.
When I "bake" I often feel the urge to add, omit, and substitute...I like to make a recipe my own so a little flax meal here and substitute GF all purpose there, shouldn't hurt, right? Do we need to see the cinnamon fail again? Ok.
Now, on the bag it says that it is ok to substitute coconut oil or use a combination of butter and oil. So my use of 4 Tbs of butter and 4 Tbs of coconut oil still counts as following the directions!
I also set a timer. Sometimes I forget...I know. That's why things don't turn out. Maybe...but today I set a timer!

4. Result
As soon as my brownies got to the consistency described on the package I took them out of the oven and let them cool. They looked great and smelled amazing. when they were finally cooled (enough) I was ready to give it a taste. I took a corner piece and OMG it has been so long since I've had a brownie! It separated a little as I took it out of the pan but I'm betting that's from the fact that I was using a butter knife as opposed to a spatula made for desserts, or even just a fork. I took a bite and that was it. I was sold. Very chocolaty (I love love love the fact that it comes with chocolate chips in the mix-thank you) not too sweet, good texture. Yummm.

My first thought was, "This is amazing". My second thought was "I didn't mess it up! It tastes amazing! It's gluten free and I know all of the ingredients! I did it! I did it!"
So that's how it went! One of the most positive baking experiences I've had in quite some time. I would highly recommend this brand and as long as you follow the directions carefully I think anyone could get these brownies to turn out right.

As always, thank's for reading. I really enjoyed doing this review so hopefully there will be more on the way soon. Let me know if there are any GF products you enjoy or would like to hear about!

Until next time,

Rachael

All Natural Salad Dressing Recipe: gluten, soy, dairy and nut free

Conventional salad dressings you find in the stores often contain excess sugar, sodium, preservatives, and fillers. Not only that, but who wants calcium disodium on their salad anyways? Yuck! The easiest way to avoid all of those problems is to make your own. It's actually really easy and it is fun to get creative and easy to make alterations to flavor or diet specifications.

One of my favorite recipes is an alteration of one I have been making for years now. The biggest difference to this variation is Turmeric. I have a post about more ways to add turmeric to your diet coming soon! Turmeric is a yellowish orange spice that is most commonly found in powder form and it comes from a root. As always when using turmeric, be careful, as it can stain your clothes (and counters). 

The addition to turmeric in this recipe adds a very subtle spice, but not in a heat kind of way. I mostly add it for nutritional benefits. Everyone I have ever made this for has raved about it and requested it again and again. So, here it is, my famous salad dressing recipe, with turmeric!

Recipe: Serves ~4

1/3 c Olive Oil

Juice of 1/2 Lemon

1/2 tsp Onion Powder

1/2 tsp Garlic Powder

1/2 tsp Paprika

1/2 tsp Turmeric Powder (organic preffered) 

Dash of Red Pepper Flakes- to taste I probably use 1/4 to 1/2 tsp (depending on how spicy my guests like it.)

Freshly ground Sea Salt and Black Pepper to taste

Directions

Mix all ingredients into a small mixing bowl. I usually use my 1 cup glass measuring cup. Start with the olive oil and all all other ingredients. Whisk together, I usually use a fork. If you have the time, make this dressing before you coom dinner to let the flavors infuse togethe . Is good as soon as it's mixed but this adds a whole new dimension to it so even a few minutes will do it well.

So there you have it! Do you make your own salad dressings? And What are your favorite salad toppings?

As always, thanks for reading.

Until next time,

Rachael

Creamy Garlic Dipping Sauce

Today for lunch I whipped up a quick creamy sauce for our sweet potato fries and chicken. It turned out great and in less than 5 minutes and it was ready. This creamy sauce would be great for french fries, grilled chicken, veggie dip, burgers, the possibilities are nearly endless! It's nice and cool, almost like a tzatziki-without the cucumber. So, without further ado, here is the recipe!

Recipe
1/2-3/4 c all natural sour cream
1 clove garlic-grated
1 green onion (green and white) minced
swirl of olive oil (about 1 tsp)
sea salt and pepper to taste

Directions
Mix all ingredients into a small bowl and serve any way you like, veggie tray, fries, burgers, you name it!

**Note: Making this sauce ahead of time(for a party maybe) will allow all of the flavors to blend together more, therefore making a stronger sauce.


I am interested in hearing from you! What are your plans for this mix and what variations would you choose?

Rachael

Cookie Dough Recipe (Vegan and Gluten Free)

I don't think there is much explaining needed to introduce this recipe. Here is my cookie dough recipe that is moist and sweet, gluten free and vegan allergy friendly and most importantly, it satiates that cookie dough craving!

To make this recipe gluten fee I have substituted rice flour for wheat, which I find in the bulk section at my grocery store but pictured is Bobs Red Mill Organic Brown Rice flour which can now be found in many grocery stores or purchased online.  I also used coconut oil instead of butter and almond milk for cows milk. This batter feels very light and airy from the coconut oil but it is very sweet a few spoonfuls is all you will need to satisfy that cookie dough craving!

Recipe
1/2 (heaping) cup Organic rice flour
1/2 (Just under) cup Organic cane sugar (granulated)
1/3 c Organic Coconut Oil softened
Pinch sea salt (optional)
1/3 cup semisweet chocolate chips (Vegan or dairy free if preferred)
2-3 Tbs ground flax meal
3-5 Tbs almond milk

Directions
In a medium mixing bowl combine, with a hand mixer, the rice flour, salt, sugar, flax meal and coconut oil (make sure it is softened). Mix until the coconut oil has broken down mostly into small pieces. Next add in the almond milk, start with less and add as you go. I used about 4 Tbs or 1/8th of a cup. Mix until batter is consistency of cookie dough- when all of the dry ingredients become moist and well combined. (See photo above) Then add in your chocolate chips and either mix with the mixer for a quick second or stir in with a spoon. Optional: chill in the refrigerator before eating.

**Note: For a smoother batter try putting all of your dry ingredients through the food processor or blender for a few pulses before adding in the coconut oil.

I hope you all enjoyed this post and happy snacking!

Rachael

DIY All Natural Taco Seasoning

It's Tuesday night and of course you're making tacos for dinner. Chicken, pork, veggies or beef- No matter the base or toppings there is one thing you will need, taco seasoning, of course! You reach for your handy .49c  packet and... STOP! Those little seasoning packets might taste delicious and while they are oh so convenient, most of them contain more chemicals, additives, preservatives and excess sodium than necessary. In fact, good taco seasoning doesn't need ANY chemicals, additives, preservatives, or even salt.

Luckily there is an easy solution! Make your own. It's really not hard and in the end it comes out cheaper. It takes just a few ingredients, an empty jar and less than 5 minutes to make THE BEST taco seasoning that is all natural, will last you months, and save you money!

Recipe
Equal Parts:
Chili powder
Onion Powder
Garlic Powder
Ground Cumin

1/8-1/3 part Red Pepper Flakes (To taste- the more the spicier)

Directions
Mix all ingredients using a dry measuring utensils and place into a clean, dry glass jar.  I usually start with a Tablespoon for measuring each ingredient until my jar is full in equal proportions. If you have room in your jar you can put the lid on and shake it to evenly mix the ingredients or if you plan on filling your jar simply put all of the ingredients into a bowl and mix well then store in your jar.

I would love to hear about any variations or other homemade spice recipes!

Rachael

DIY Mouthwash Recipe

A year or so ago I decided that I wanted an all natural mouthwash to go with my natural toothpaste. I started searching for recipes and after learning more about the benefits of essential oils I formed my own blend along with a few other natural ingredients for a healthy mouth. After trial and error I have settled on my go to DIY mouthwash recipe. This recipe is easy to make and very affordable. This specific blend of essential oils really leaves my mouth feeling clean and fresh. I can really tell that it is working without the harsh burning of alcohol found in conventional mouthwashes. I feel confident knowing that this recipe is safe and natural and contains no artificial dyes, flavors, chemicals or preservatives. Here's the recipe!

Recipe
12-15 ounces filtered water
1 tsp baking soda
1 drop of honey
5 drops Peppermint essential oil
2-3 drops tea tree essential oil
2-3 drops rosemary essential oil
2-3 drops grapefruit essential oil 

Directions
For my container I chose a recycled mouthwash bottle. Using a funnel I added the baking soda first, then I took the funnel off and added the honey and essential oils (I chose not to use the funnel for these because I didn't want any of it getting stuck to the inside and not making it into the bottle). Next I replaced the funnel and poured in my water until it was about an inch or so from the top of the bottle (not including the narrow part it pours out of).

Use: Make sure to give it a good shake before each use, swish for a few seconds and spit. As with all mouthwashes, be careful not to swallow.
If you tend to be sensitive to essential oils use less of each and make sure you dilute it with plenty of water.

Tip: Be extra careful when adding your oils. Sometimes it starts to drip out slowly then all of the sudden it drips fast so be extra careful to ensure you don't put too much in.

Substitutions: I have substituted lemon essential oil for grapefruit and it was ok, but I preferred the grapefruit much better. I have also substituted the honey for organic agave and yes, just 1 drop is enough!

Note: Always be careful when using essential oils. Be sure to use a high quality essential oil,  100% pure therapeutic grade and always properly dilute and follow all safety measures.


I hope you will give this easy recipe a try and add a natural mouthwash to your healthy lifestyle routine, and as always, thanks for reading!
Rachael

How to Look Like a Pro When Packing Food for Air Travel: TSA Approved Snacks

I can't count the times I have gone through airport security on my 2 hands...plus both feet. Or the amount of time I have spent standing in a security line, or how many times I have seen people get stopped and have to dump out all of the snacks, drinks, shampoo bottles, etc. that they perfectly planned and packed just for their trip...all into the trash. A bit of knowledge I wish I'd had early on are some TSA approved snacks and drinks.

Airport and plane food have quite a few disadvantages. To name a few, it's not usually healthy, not always reliable, not allergy friendly and  it is EXPENSIVE! In this post I will share my top 4 secrets that will help you pack like a pro and get your healthy snacks all the way to your destination (if you don't eat them all, first).

#1.   3 ounces ONLY

While many people DO know this, there are still those out there who don't (I've seen you), you may only carry 3 ounces of each type of approved liquid through security and onto a plane. No drinks. No creams. No Gels. No applesauce. I usually don't even try to bring any because it seems like the line between ok and not ok is pretty thin.

#2. Empty bottles are safe to fly
But what many people DON'T know or think about, is that you CAN bring an empty water bottle with you (because they don't fill up your drinks often enough on the plane and spending $6 on a 12 oz bottle of water is a little unreasonable). On my last trip, to Italy (a very long flight), I had my water bottle, my thermos and my snacks. I drank my water and tea until we got to the drop off, then dumped it on the curb and tossed the empty bottles into my carry on.  After we got through security I found a drinking fountain to fill up my water (for free!) and sometimes a Starbucks or the similar will give you hot water for free (just make sure you tip). I even bring my tea bags separately, neatly packed into a snack size zip lock and when I get hot water, it's nice and fresh. Some great ones to have for travel are green tea with lemon (to keep you alert and boost immunity) and ginger tea (in case you tend to have some tummy troubles the ginger will help sooth it.) Another thing I have tried, and I may have gotten lucky, so be careful. I've squeezed a little fresh lemon into my empty thermos and had just about a table spoon in it when it went through security. That way I would have fresh lemon for my tea and not have to fuss with how to get it there.

#3. Just about any food will make it through the line
As mentioned above, no applesauce or the like. Another tip that many people don't seem to know is that you CAN bring food with you through security. That being said, almost any solid or dry food will make it through the line. I have made bags of dried apples (I went a little crazy with a dehydrator), I have packed sandwiches, dry cereal in a baggie, granola and protein bars- they all fly safe.
My go to is usually dried apples and other dried fruit. Not only is it healthy and not a liquid, but it is light as a feather-which is a great plus for those of us who often get a little close on the baggage weight limits. ;) TIP: Another thing to remember is that most ice packs are gel so you might want to leave them at home. If you do decide to bring things that are better eaten cool I would suggest keeping them in the fridge until the minute you walk out the door and if possible, keep them in an insulated bag. This will keep it cool enough for a few hours until you get through security to eat it.

#4 follow state and country rules
Most of the time this won't be an issue, just remember that a few states(Hawaii) and many foreign countries have rules about taking food  out of their territories. I have mostly seen this with fresh produce. There are agriculture rules and such as well as concerns about cross contaminating bugs and what not. Unfortunately you probably won't get through security with your fresh pineapple but the dried stuff is good to fly.  Just make sure you check the specific rules for your location before you head to the airport.

 As always, thanks for reading and safe travels!

Rachael

PART 2 COMING SOON!!  I talk about how I keep my food organized as well as how to pack toiletries so you don't get sunscreen all over the inside of your suitcase (true story!).

Best Moisturizer for Sensitive Skin

Two years ago while traveling in Hawaii I wandered into a shop that had the word nature  in it. That, and the fact that the advertising was mostly green and the store was well lit are the only reasons went in there. But what I found was truly a treasure.

I have struggled with my skin for most of my life. From eczema patches in the winter, to troublesome teenage skin, to digestive led breakouts. Through all of these struggles I have discovered that the most important thing you can do for your irritated skin is moisturize.When I wandered into that store I had no intentions of buying anything, I was just killing time before my late night flight back to Chicago- but what I found has truly been a life saver and I am excited to share it with you. 

As I browsed the beautiful natural looking products in simple, earthy packaging, I spotted a huge table of round green tubs. On the top of the tub it read, "Aloe Vera 92%". "hmm," I thought, "What's this stuff all about?" I asked a sales associate, and after a few minutes I said, ok, do you think I am going to fall in love with this stuff and need more than 1 tub?" (it came in single packs or a discounted package of 3) Of course I was told, yes and i like to think that it was genuine belief in the product. The store I was in was called Nature republic, and The moisturizer was their Soothing and Moisture Aloe Vera Soothing Gel. After leaving happily with 3 jars of moisturizer, 2 tubes of face wash, and 1 face mask, I was really hoping something would stick. I have tried so many other moisturizers and nothing has been as gentle or soothing as this. 

This moisturizer is so gentle, so easy to absorb, oil free. I can't say enough good things about it. There is no harsh smell, it doesn't leave my face feeling wet, dry, oily, it just feels like healthy moisturized skin. It soaks in fast and such a small amount goes a very long way. I use mine every night, now usually with my essential oil routine, but still on it's own. 

I am currently about to open just my 4th tub of moisturizer, and like I said, it has been nearly 2 years. This stuff will last you a very long time and it's affordable, natural, and gentle. I buy my refills on Amazon for less than $8/jar. 

I use this stuff at least once/day on my face and neck but I have also used it in my hair while it's still damp, I have used it when trying to tame my dry hair. It can really be used on any dry skin or hair. It's really worth every penny. I have also applied it several times/day while healing and soothing sunburn. 

I am a true believer in this product and I would recommend it to anyone with dry, oily, sensitive or problematic skin. 

Thanks for reading, 

Rachael

Natural Laundry Day: Wool Dryer Balls

Recently I have discovered the magical powers of wool dryer balls. These easy to use little things are perfect for reducing static and leaving you with fresh, clean and soft clothes. But the best part about them is they have no chemicals whatsoever. Conventional dryer sheets are soaked with chemicals, perfumes, synthetics and other toxins that enter your body through the air and your skin. Many  people even have allergic reactions to them and some don't even know that it's the reason their skin is so itchy!
After discovering how toxic dryer sheets actually are I decided to just go without, but it wasn't long before I was annoyed with the lint, hair and static that were wreaking havoc after I removed my clean laundry from the dryer. After just 1 use of these dryer balls I was 100% sold and wanted to buy a set for every person I know.

How to use them:
It's easy, simply toss the dryer balls into the dryer with your damp clothes and run as usual. I usually spread mine out to ensure even distribution throughout the cycle.

What do they smell like?
Nothing. They don't leave any scent at all to your clothes which for some people is a good thing.
However, if you prefer to have a scent added in, just a few drops of your favorite essential oils onto the outside of the dryer balls a few minutes before tossing them in should do the trick! Lavender works great for sheets, blankets and pillow cases and even for kids pajamas to help them relax at night. Lemon is also a great addition for keeping things fresh and smelling clean. Ultimately you could use any scent you enjoy to create your own unique clean laundry smell.

Where can I get them? 
I got mine from Mighty Nest. (Which I love and HIGHLY recommend!)
Another great thing about Mighty Nest is that you can sign up for a monthly surprise where they send you a fun, useful, natural product that will upgrade you to a healthier home. It is 100% worth it at just $11/ month. (Side note: I looked for a subscription box for a long time and did a lot of research and this is the only one I have stuck with so far and found to be worth every penny. I LOVE receiving my MightyFix every month!)


I don't think I can express how excited I was about receiving these and how excited I get every time I get to use them. This is by far one of my favorite natural products I have ever tried, but stay tuned as I will be posting about more soon!

Until next time,
Rachael

Protein Packed Spring Rolls

Lately I have been struggling to find food to take with me to work. For my job I am out of the office for almost the entire day. This means that I have no access to a microwave or refrigerator. I also eat most of my "meals" (more like healthy filling fast snacks) in the car. Because of all of these factors I have been seeking "cold lunches" that are fast, filling, don't really require a fork and spoon, and of course are healthy and preferably gluten free. After a few weeks of trial and error I think I have found the perfect go-to cold lunch that meets all of the criteria above. Drum roll please......SPRING ROLLS!

Now, you might be thinking, Rach, spring rolls? Hold on, let me explain. They don't need to be heated, they can be eaten with little mess, they are filling, the wrapper is rice, and possibly the best part...they can take on any flavor your little heart desires!

(These are the kind I used and I stored them in a zip Lock bag after opening)

Just think about it. The rice paper is flavorless and you can create any filling you want. I made 2 types, one with smashed baked potatoes, ground beef and salsa and the other is a protein packed healthy little roll with veggies and more!

Recipe
Quinoa (Be sure to rinse it before cooking) 1 cup dry
Brown Rice-1 cup dry
1 can White beans, rinsed and drained (great northern beans-any will work)
1 Large Sweet Potato
Rice Spring Roll Wrappers
1 Handful of fresh parsley chopped
Garlic powder
Onion powder
Sea Salt and Black Pepper
Splash of Rice wine Vinegar
A swirl of Olive Oil (about 1 Tbs)
Chopped peanuts
Red Pepper Flakes(Optional-I add it to almost everything)
3 or so Tbs hemp protein powder (optional)



Directions
Cook both your quinoa and rice to package directions. Also, chop up your sweet potato into little pieces and cook until it is cooked through but still firm and hold's it's shape.

In a large mixing bowl add in all filling ingredients. Mix in the rice, quinoa, sweet potato and all other ingedients until evenly incorporated. Make an assembly line: Rice wrappers, then your water (for wetting the rice wrappers- I used a pie plate), a place to put the dampened paper (I used a cutting board), next is the filling with a large spoon and lastly, a plate to put them on after they are wrapped (I recommend a little spray of olive oil to keep them from sticking to the plate and tearing.)

First take 1 rice wrapper and dip it into the water so it is all covered. After 2-3 seconds remove it and place it on your work station. using a large spoon take a spoonful of your filling and place it near the bottom of your wrapper about an inch and a half from the edge. Fold your spring roll at both sides so they meet, then fold up the bottom over your mixture and roll it up! This seems harder than it actually is-my package of rice wrappers had a picture on the back demonstrating this.

Repeat until you have enough spring rolls! I ended up making 12 and had some filling left over for a snack. When storing mine I rubbed a little olive oil on the outsides to keep them from sticking to the container and to each other. Also, store in an airtight container to keep the rice wrappers from drying out and getting a little tough.

Optional additions and alternatives:
1. Swap the parsley for fresh mint
2. For a more Mediterranean style try adding chopped kalamata olives, tomatoes, and feta cheese
3. For a Mexican take, maybe try some taco seasoning (try making your own!) Ground beef, some fresh cilantro, salsa and a little shredded cheese.
4. Fill with potatoes, ground beef and salsa (this one is better warmed up)


So that's it. I ended up with a full week's worth of lunches plus a few snacks and it didn't take too long to prepare. What is your favorite spring roll recipe or cold lunch idea?

Until next time,

Rachael

Easy Healing Bone Broth Recipe

I did it. i finally did it! I made my first attempt at making bone broth recently. For those who don't know, bone broth is incredibly healing and can help heal and repair the gut. This is especially important for those trying to heal leaky gut (like myself)! Leaky gut has been linked as the source for many common health issues including fatigue, auto immune diseases, skin problems including acne and eczema, the list goes on and on. So, I was able to gather up most of the ingredients I needed and with very minimal prep work and a huge thanks to my crock pot, it turned out great!

I based my recipe from Dr. Josh Axe's (He has a ton of great health information on his website) 

I was out of a few things and I was ready to make my own bone broth because I FINALLY found a place that sold the bones bones. I modified the recipe because most recipes for bone broth (and soup bases) call for celery, and I have a mild celery allergy so that needed to be refined for me. But also because I did not have all of the ingredients at home. 

I use this recipe as a sipping broth and I plan on making another batch soon to keep moving on my gut healing process!

Recipe

5 Medium carrots- peeled-organic if possible

1 med-large onion- peeled and cut into quarters

1/2-1 tsp thyme

1 handful parsley (lightly shopped)

2 1/2 quarts of water 

2 cloves of garlic- peeled and gently smashed

2 Bay Leaves

black pepper corns (whole is better because it'll be easier to strain at the end)

1tsp salt (to taste but I started with this) 

1lb bones with marrow (I used pork bones this time because the health food store was out of beef bones)

Directions

I prepared all of my veggies and put them right into my larger sized crock pot (I think this size is pretty standard). Then I placed my bones on top and covered with water-about 2 and 1/2 quarts- just so it was about an inch or so from the top. I covered and let it bubble on high overnight. In the morning I turned it to low and let it simmer until about the 36 hour mark. Then I turned it off and let it sit again to cool close to room temperature. I set aside some for me to drink within the next 3 days and the rest I portioned into freezer bags to store (it will freeze well for up to 3 months). **while I was separating it after it had cooled I tried my best to skim off some of the fat from the top.** I do usually end up adding a little extra salt to mine when I reheat it but it is really up to you!


I Really enjoyed the way this recipe turned out. I think it had plenty of flavor and for a first try I surprisingly don't think I would make many changes if any at all. I hope you enjoy this recipe and for those who don't know what leaky gut is all about I highly recommend you check it out. It is really a fascinating subject that doesn't have nearly enough awareness and affects so many people. There is hope and healing for repairing your digestive system and bone broth is a great start!

Enjoy!

Rachael

Hair Growing, Shine Boosting, Hydrating Hair Mask

Recently I decided to try a hair mask recipe of my own creation. I have tried just a few others before and have seen several recipes and different hair benefiting ingredients. So while I drew water for a bath I threw together this little mix!

After just one use I couldn't believe how healthy, soft and shiny my hair looked and felt. Honestly, it's never looked better. Typically right after I wash my hair it feels very dry and brittle and gets quite frizzy (my hair is right in the middle between curly and straight and I'm not talking a typical nice wave) until the natural oils replenish themselves.  I will definitely be using this recipe again!

What I used:

Egg: Now, it probably seems kind of gross to be putting raw eggs in your hair, but I assure you, it's not that bad. Raw eggs are packed with proteins and nutrients that have been used in hair growth studies and leave a nice shine and feel to hair while nourishing and repairing the hair and scalp.

Olive Oil: I was originally going to go for coconut oil but somehow I am O U T out. So, I used a splash of Olive oil which is also great for nourishing and replenishing hair, especially dry hair. I think the Olive oil turned out to be a happy accident because it worked great!

Apple Cider Vinegar: ACV, surprisingly to many, can be very helpful in balancing pH levels. It can also aid in treating dandruff and dry itchy scalps. And it is another great ingredient for promoting hair growth as it stimulates the scalp and hair follicles. The list of benefits for ACV in your hair(and many other things!) goes on and on.

Rosemary Essential Oil: This is the ingredient I was most excited to try. I honestly love the way it made my hair smell, it gave a nice earthy and almost minty scent after it was all washed out. It stimulates hair growth by increasing circulation to the scalp, It is a great hair cleanser due to its antibacterial properties, it relieves dandruff and itchy scalp and improves shine. If you are new to essential oils or have very sensitive skin I might suggest starting with fewer drops and always use pure therapeutic grade essential oils from a reputable source and follow safety guidelines.



Recipe
1 Raw egg
1 Tbs Olive Oil
1 tsp Apple Cider Vinegar
3-5 drops of Rosemary essential oil

Application
I combined all of my ingredients together in a glass bowl and whisked it with a fork until it was all blended nicely. Then for the tricky and slightly messy part. I flipped my hair over into the sink to catch the drips and I basically did a combination of dipping my hands in the bowl, pouring it carefully onto my head to massage into my scalp and then I gathered my hair and dipped it right into the bowl trying my best to evenly distributed the mixture. I then grabbed a hair tie and twisted my hair all into a bun and placed it on the top of my head. I let it sit for about 45 minutes (I would recommend 30 minutes to 1 hour). While you let it sit you may want to put on a shower cap to try keeping it all together and keeping the heat in. I sat in the bath and read a book so that the mess was easier to clean up and I could wash it easily with little mess afterwards.
Important note: BE SURE TO WASH IT ALL OUT!! After about 30 to 60 minutes proceed with your normal hair washing routine. Make sure to rinse really really well. You might even want to rinse an extra time or two or even shampoo twice to ensure that you don't leave any scrambled egg behind. Been there done that, not fun. Just rinse really really well and you should be ok! :) I then let it air dry and I noticed improvements texture and appearance immediately.

So that's it! I hope you give this recipe a try let me know in the comments how it worked for you. I would love to hear some feedback as well as your favorite ingredients and other combinations.


Rachael

A conversation About the F Word: A False Stigma Against Fats.

Today I got into a conversation that was all about FAT! Gross, right? Well...maybe not. The question came about, Where did this negative stigma about fat come from?  How long have we been afraid to consume fats? Are English speaking countries more prone to a fat miscommunication?  And what happened after the low fat and fat free craze started? 

First of all, how did this all start? Let's back up a ways and see. The "fat scare" all started not long after World War II. Researchers began studying fats and found some links between certain saturated fats, from sources like eggs and red meat, causing coronary heart disease. As the years went on fats remained OUT and carbs were IN. This also started the "low-fat" and "fat free" stages of food development. But more about that later.  

Now, let's talk a little about fat miscommunication and why it is a larger problem in English speaking countries more so than others. First of all, the United States is leading the processed food race. I have a theory that our stigma on the word fat comes largely from it being used as an insult, adjective or physical description. 

Traditionally and literally, FAT is a noun. It is a greasy substance naturally created in animals and humans and is most commonly found in a layer just under the skin. On a steak it is the white part usually around the edges. In the United States, however it is also used as an adjective. "That person is fat." vs. "That person is overweight" seem to have 2 very different meanings. When someone is fat the correlation that immediately comes to mind is "they must eat or have eaten a lot of fat". But when someone is said to be overweight their food choices and diet don't really come to mind as quickly- it remains a description. 

In the Spanish language fat from food, such as steak, is usually called grasa. when a person is being referred to as being large or overweight they are called gordo. It is a description of their physical appearance, whereas grasa - fat found in food, remains a noun. These two different words that both when translated to English mean fat. 

Finally, what's the deal with the fat free and low fat craze? Starting in the 1960's this fad led to even more severe health issues than evil fats were being blamed for. Now, lets come back to modern times. Because so many foods now have a fat free option it gets me wondering: how do they make it taste the same if they are taking parts of it out? I'm a little afraid to know the specific scientific truth, but the easiest way to explain it is that they add a lot of artificial chemicals and additives including processed sugar, fillers and sodium. Now, this isn't just a problem when it comes to reducing "fat" content, but also in most processed foods. The harsh truth is that corn, wheat, sodium(salt) and processed sugars are cheaper and increase shelf life, ultimately saving companies oceans worth of money by selling what some say to be an imitation product and marketing it as the real thing. But that is a story for a different post! 

So all of this might be raising even more questions. But lets stick with the basics, is fat actually bad for me? I will say, natural fats are still natural and your body knows how to process it. Moderation and portion control are key in all situations it is best to have a good balance. When it comes to animal products always try to choose grass fed and organic whenever possible to ensure safety from harmful antibiotics and hormones. Avocados are another great source of healthy fats as well as nuts, olive and coconut oil, and even butter. 

So now that we know where it all started, eat your fats folks! Your brain will thank you. 


Until next time, 

Rachael