For The Greater Goods (sm)

5 Organic Breakfast Ideas to Start your Day Right

Despite what you might believe, starting out your day with an organic breakfast isorganic breakfast actual easy to do! You can find almost anything organic these days, including cereal, oats, nuts, fruit, eggs, bacon, pancake/muffin mixes, yogurt, and so on. Don’t think that just by starting to eat organically means you have to give up your old foods. Quite the opposite, you can still eat your favorite breakfast dishes, but now just healthier versions of them!

Here are five easy organic breakfast ideas to help get you started and hopefully inspire you to create your own organic meals!

1. Scrambles

Scrambles are a go-to dish in my family. Quick, easy, and on the table in no time. You can use whatever veggies you have on hand, fresh or frozen. Sauté them up in organic coconut oil then add organic eggs and you’re done!

2. Chocolate Smoothies

These are my kids’ favorite breakfast currently. Smoothies are a great, quick way to get nutritious nutrients into your kids before school.


  • 2/3 cup raw cashew nuts
  • 2 cups filter water
  • 1 cup ice
  • 3 large frozen bananas
  • 4-6 pitted dates (or to your desired sweetness)
  • 1 big handful of organic greens (kale, spinach) optional but will provide minerals and good source of folate.
  • 3 Tablespoons raw organic cacao powder
  • 1 Tablespoon organic coconut oil melted
  • 1 tsp organic cinnamon
  • A pinch of Himalayan sea salt
  • *for a little spicy kick add a few dashes of cayenne powder!


Throw all the ingredients, except the melted coconut oil, into a high power blender and let it go until you get your desired consistency then slowly poor in the coconut oil. Add more ice or more liquid for a thicker or thinner smoothie.

3. Overnight Oats

Once you make this, you will never go back to cooking your oats on the stove. This is so quick and easy and the options are endless!!


  • ½ c old-fashioned oats
  • 1 c milk of choice (cow, almond or coconut)
  • ½ c berries of choice
  • 2 Tbsp. nuts of choice
  • 1 Tbsp. Maple syrup or raw honey
  • 1/4 tsp vanilla extract


Combine all ingredients in a bowl and refrigerate overnight.  Enjoy in the morning!

4. Pancakes/Waffles

Not only are organics good for you, they taste good too. There are many organic pancake mix brands to choose from, here are a few of my favorites.

5. Granola

Granola is always a great way to start your day. It’s quick, easy and very versatile. You can have it cold with your choice of milk, throw some fresh berries in it, or you can use it as a topping on your hot oatmeal or Greek yogurt! And of course you can have it in bar form too! Some good organic granola options are:

And there you have it! Five organic breakfast ideas to start your day right! What are your favorite organic breakfast meals?


3 DIY Organic Body Care Recipes to Beat Seasonal Dry Skin

With the cold air and breezy winds, our skin takes quite a beating during the cold dry winter months. Chapped skin and lips are no fun, so how do we keep our skin moisturized all winter long?  I have a few organic body care recipes I like to keep on hand, especially during the winter when we need to take extra special care of our skin.

You will find that I use coconut oil in all these recipes. There is no doubt in my mind that coconut oil is best skin care product you can use. That being said, a small amount of people are allergic to coconut oil, and can show irritation. Its stability, antimicrobial properties, moisture retaining capacity makes it an ideal protective agent against dry skin and cracking of the skin. Pair this with vitamin-E and it will add to this property greatly.

3 DIY Organic Body Care Recipes

Whipped Body Butterorganic body care whipped body butter recipe

This is a great all body moisturizer from head to feet to help protect you from the cold dry months. I would recommend putting this on right when you get out of the shower, which will help it to absorb into your skin better.


  • 1/4 cup shea butter (It has natural antibacterial properties and is great for preventing stretch marks, for wound healing, and as an anti-aging treatment for skin. It naturally has an SPF of about 5)
  • 1/4 cup coconut oil 
  • 1/4 cup jojoba oil (you could use olive oil or almond oil)
  • 1/4 cup cocoa butter
  • Optional: 10-20 drops of essential oil. Peppermint, lavender, chamomile, tea tree
  • Few Drops of Vitamin E


Gently melt and stir over medium-low heat until the mixture is liquid. Remove from the heat and allow the mixture to partially set up. I usually stick it in the fridge and check every 10 minutes. Once the mixture is partially set, add the essential oils of your choice, and whip with a hand mixer or mixer (until the body butter is fluffy and stiff peaks have formed.) Spoon into your favorite container.  I like to use mason jars.

Chap stick/Lip Balm Recipe

Don’t throw away your old chap stick containers…clean them out and save them to make your own healthy, organic chopsticks. This recipe is so simple and quick. My kids love to personalize them with their own choice of essential oils.


  • 4 tsp  Organic Coconut oil
  • 2 tsp beeswax  (used as a natural thickening agent)
  • Add in:  1-2 drops of essential oils, we like peppermint and chamomile
  • 6-8 drops of vitamin E


You can do this over stove top in a small double boiler pan, or you can do this with a glass measuring cup.  Just slowly melt coconut oil, add in beeswax stir until combine and melted. Take off heat… let cool and add in essential oils and vitamin E.  Pour into containers.  I like to stick them in the fridge until ready.

Face Cream Recipe


  • Coconut Oil

For most people, pure coconut oil is all that is needed for moisturizing the face. It is naturally full of collagen supporting lauric acid and is easily absorbed by the skin. Even for oily and acne prone skin, coconut oil’s natural anti-bacterial properties make it a great option.


I always put a tiny scoop on right after I wash my face or shower. I like to keep a jar of it in my bathroom, so I don’t forget.

4 More Tips for Healthy Winter Skin

  1. Pass on hot showers. I know nothing sounds better than hoping into a nice hot shower when you come in from the cold, hot water dries out our skin and strips it of our natural oils. Instead try a luke warm shower and limit that too 5-10 minutes.
  2. Water. Water is naturally hydrating, so keep up on your water during the winter months as well. Aim for 8 glasses of water a day.
  3. Thermostat. When our home is too hot, it can make the air even drier. Keeping the thermostat at a comfortable temperature between 68-72 degrees F will help protect your skin.
  4. Change out of wet clothes. Wearing wet clothes and shoes can irritate your skin and cause, redness and itchiness. Make sure to remove wet gloves, socks, and pants as soon as possible.

If you don’t want to make your own products try these:

What do you use to keep your skin protected from the winter cold?

3 Easy Ways to Start Your Own Organic Garden

Have you thought about starting your own organic garden? There are so many benefits to starting your own organic garden: it’s cost effective, especially when you plant the vegetables you buy and use most in your home; it helps reduce the toxic chemicalorganic gardens and pesticides that we get from conventional foods, and you don’t have to worry about what kind of fertilizers and pesticides they are spraying on your crops; and it’s really a wonderful tool for your family, especially if you have young children, get them involved!

Make sure to start with organic garden seeds from a reputable company like Botanical Interests.  This will ensure that your seeds are Non-GMO and grown without pesticides.

Here are 3 easy ways to start your own organic garden:

1.  Kitchen Window Herb Garden

If you are new to gardening and want to see what all the fuss is about. Start small. Try growing a few herbs right in your kitchen. You can even just start with one or two plants! For growing herbs in your kitchen. It’s best to have a south-facing window that gets direct sunlight for at least 4-6 hours per day during the winter. If you don’t receive that much light, use supplemental lighting such as florescent shop bulbs to ensure proper growth of the herbs during the winter.

When you’re taking care of your new herbs, don’t forget the most common killer of houseplants: not enough water. To monitor the thirstiness of your plants, poke your finger into the soil once every 3-4 days. If the soil feels dry, it is time to water.

Some good choices for your window herb garden:  parsley, chives, rosemary, thyme, sage, marjoram and winter savory and peppermint.

2. Raised Beds

I’m a big fan of raised-bed gardening. This is what we do in our family. Here are some reasons you might want to consider raised beds as well:

  • More control over the location of the garden, you can pick a good spot which gets the best sun.
  • Ability to choose the best soil for your particular plants.
  • More efficient draining.
  • Because the beds are raised it can be easier on your back and knees due to less bending and stooping.
  • Easier to keep out weeds (one of my favorite reasons).
  • The soil warms up earlier in a raised bed, so you can plant earlier and extend your growing season.
  • Better ability to keep out ground-dwelling pests (chicken wire is great at keeping moles away).
  • Perfect for kids who like to help in the garden.

Head over to This Old House to learn how to build your own raised bed.

3. Container Gardening

Container gardening is wonderful for people who live in the city or apartments without a yard. No yard is no excuse for why you cannot grow your own food. Containers come in every size…you can use small ones for your windows, larger ones for your porch, deck, or balcony, or you can hang them too! Containers also make it easier for you to control the soil, light, water and fertilizer.

Some Important Tips for Container Gardening:

1. Go Bigger

The greatest challenge of container vegetable growing is watering, because the soil dries out faster in pots than in the ground. A bigger container or pot will help it not dry out as fast, so get the biggest you can fit in your particular space. It’s fine to mix compatible plants in a single large pot. Make certain that any container has holes so excess water can drain away from the soil.

2. Watering is Key

Those “self-watering” containers have a reservoir beneath the soil topped with a grid through which the roots can reach down to the water. With these containers you won’t have to water as often, but you still have to be careful and watch to keep it filled. And in the hot summer, mature plants will empty that reservoir fast, so you may have to fill it daily. To help, try spreading some mulch over the soil in pots just as you would in a garden, to keep moisture from evaporating.

3. Start with Herbs

They are easy, especially if you begin with transplants, and will add a fresh-grown taste to almost any meal. Just remember to give them the conditions they prefer. All herbs need full sun, but some, such as rosemary, prefer dryer soil and fewer nutrients; basil needs more fertilizer and watering.

4. Move it

What is good about containers is that you can move them. In the morning you can stick them in the sunshine, and just keep moving them to follow the sun.  It might take some remembering on your part but with a container garden you’ll have a lot of options.

Additional Resources to Help You Start an Organic Garden:

Have you started your own organic garden yet?  What was the easiest or hardest part for you?


Treat Your Sweetie to an Organic Breakfast in Bed

I don’t think there is anything better than waking up to a yummy smelling breakfast. Don’t even get me started on breakfast in bed!  Nothing screams “I LOVE YOU” more than an organic breakfast in bed!  Here are a few ideas that you can make for your sweetie.

Dutch Baby PancakesOrganic Breakfast Dutch Baby Recipe

This one is a quick, no fuss recipe, and you can serve it so many different ways. It may be fun to do a little breakfast bar in bed with 5 little cups of different toppings for your loved one to choose from.

Dutch Baby Recipe


  • 3/4 cup flour (you can used gluten free flour )
  • 3/4 cup milk (cow, nut or coconut milk)
  • 1 tsp. vanilla
  • 3 eggs
  • 1/4 cup butter, ghee or coconut oil


Preheat your oven to 425. In a medium bowl whisk all ingredients except butter together until smooth (sometimes if I’m in a hurry I just throw it all in my blender). In a cast iron pan add the butter and place the pan in the oven and let butter melt while preheating. When done preheating add your mixture to the pan and bake for 20-25 minutes or until your Dutch Baby has puffed and is golden brown. Serve warm with whatever toppings you like.

Some Topping Ideas:

  • Fresh cut fruit – strawberries, blueberries, raspberries, etc.
  • Nut butters like almond, cashew, peanut butter or a chocolate hazelnut would be delicious.
  • Maple syrup or powdered sugar.

Sweet Potatoes and Eggs Recipe


  • 3  teaspoons organic ghee, butter or coconut oil
  • 1 large sweet potato or yam, washed + ends cut (if you don’t like sweet potatoes you can use russet or red)
  • 3 large pastured eggs
  • shredded cheddar cheese, or other sharp cheese
  • salt and pepper


Grate your potato.  Heat a 9”-10” skillet that is oven safe over medium heat and add your choice of fat. Once pan is hot, place the sweet potato in the pan and stir frequently until done to your liking. Usually takes about 8-12 minutes.

Set your oven to broil on high. Spread the sweet potato evenly around the pan and create 3 small wells for the eggs. Crack eggs one at a time and pour into each well. Let cook for about 2-3 minutes, until the white just starts to solidify and turn opaque. Sprinkle with cheese and place under the broiler, watching closely, until eggs are cooked to your liking.

Sprinkle with salt and pepper and serve immediately. Goes great with bacon and fresh fruit!

Blue Berry Buckle Smoothie RecipeOrganic Breakfast Blue Berry Smoothie Recipe

While it’s okay to splurge on special occasions with richer, fattening foods, you might consider using breakfast in bed as a time to show you care about someone’s health.


  • 1 cup blueberries (fresh or frozen)
  • 1/2 avocado
  • 1 Handful of spinach or kale
  • 1 ripe banana
  • 1/2 cup liquid of choice (any juice or milk of choice)
  • 1/2 cup water
  • Ice (if I use frozen fruit then I don’t add much ice, if any)

*Sweetener – if you are like me and still like to add a little sweetness to it, I usually add a few drops of some vanilla stevia or a scoop of raw honey and sometimes a few dates (dates require a super blender).


Put all ingredients in a blender and blend to your preferred consistency.

5 Tips for the Perfect Breakfast in Bed

  1. Try hiding a poem, a card or a small flat gift under a plate.
  2. If you don’t have a breakfast-in-bed tray, fold a table cloth in half and lay it down. A nice basket filled with hand-held items like muffins, fruit and the morning paper can provide an elegant low-crumb experience.
  3. Breakfast in bed isn’t much fun if you don’t have time to leisurely enjoy it. So if you decide to serve breakfast pick a day when they will have plenty of time to eat their breakfast and savor the experience.
  4. Layer on the extra touches. Use your best china and silverware. Present the meal with a linen napkin. Put a chocolate on the tray or flowers.
  5. Save time in the morning by using a mix or premixing whatever you can the night before. Most muffin batters can be mixed the night before and stored in the refrigerator.

Even More Ideas for Breakfast in Bed:

  • Pancakes are always easy—especially with a mix. You can make them special with a topping or by adding something as a filling. Cranberries, nuts, applesauce, or chocolate chips are popular considerations.
  • French toast is always easy. Add a little extra cinnamon or nutmeg and maybe some vanilla extract or orange flavoring.
  • Scrambled eggs can be quick and easy. Make it special with bacon bits and cheddar, or sausage, or sautéed vegetables. Nearly anything that you can do to an omelet, you can do to scrambled eggs.
  • Strawberries and crème fraiche make for an elegant but easy breakfast dish.
  • Pick a granola that he or she likes and serve it as a cereal or a parfait with yogurt.
  • Cut fresh fruit and present it in an attractive bowl or on a platter.
  • Pick up hot bagels and different flavors of cream cheese.
  • Try broiling a grapefruit half topped with a sprinkling of brown sugar.

Have you have had  an organic breakfast in bed? What was your favorite item served?

Organic Foods to Ease the Winter Blues

organic foodsDo you find yourself depressed during the fall and winter months? Do you feel a lack of interest in activities, or feel socially withdrawn? Maybe you tend to gain weight or have a loss of appetite. These are all possible symptoms of having the winter blues also known as Seasonal Affective Disorder (SAD).  No fear, I’m here to give you few tips on what organic foods you can eat to help you with your winter blues!

Organic Foods for the Winter Blues

Leafy Greens

Leafy greens are packed with magnesium, iron, B vitamins, Vitamin C, and Vitamin A. They are also a wonderful source of phytonutrients, helping boost the mood and prevent anxiety. Eat them lightly sautéed, throw them in your smoothie, or eat them raw in a salad.


Eggs, fish, shell fish and yogurt are all excellent choices, all of which have a ton of vitamin B12. When we are deficient in B12, we are more prone to winter blues and depression.  B12 is commonly found in animal proteins. If you are a vegan or vegetarian, you’ll find B12 in nutritional yeast and in fortified non-dairy milks.


Onions are a high source of antioxidants, not only that they also help to lower stress and inflammation. Onions are also full of vitamin C, which help boost a good mood and prevent depression.

Dark Chocolate

Research has shown that dark chocolate that is at least 70 percent cocoa kicks in the production of certain chemicals believed to up the levels of dopamine in your brain. Dopamine is a neurotransmitter similar to adrenaline in that it helps block different kinds of pain. So when you’re down, pick up a bar with the highest cocoa content you can find and start feeling better instantly. Dark chocolate also lessens cravings for sweet, salty, and fatty foods.


Navel oranges contain about 60% (more than milk) of your daily calcium requirements. Calcium is a critical nutrient needed for preventing stress and depression.  Oranges and leafy greens’ are a much healthier way to get your calcium requirements, and they are full of other nutrients as well. Oranges are especially high in Vitamin B6 and folate, two critical nutrients for preventing unfavorable moods and depression.

Omega 3’s

Omega-3 fatty acids have been praised for their numerous health benefits, including possibly influencing your moods. One study from the University of Pittsburgh found that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression. The highest sources of omega-3 fatty acids include salmon, walnuts, and flax seed/flax seed oil.

Pumpkin Seeds

Pumpkin seeds contain the amino acid tryptophan (like turkey), which lowers stress, prevents depression, and helps with anxiety. Pumpkin seeds are also incredibly high in protein. They are one of the only seeds to promote alkalinity in the body, which fights inflammation due to stress and a poor diet.

Other Alternatives for Easing the Winter Blues

Vitamin D

The kind of vitamin D I’m talking about is the sunshine (unfortunately there are not many food sources with Vitamin D). Yes, it’s not a food, but it’s worth mentioning here. Vitamin D, has been linked to huge increases in immunity as well as lowering depression symptoms. The best way is to be out in the sunshine. If you are lacking in sun, I would talk to your health care professional about a good Vitamin D3 supplement.


As with other forms of depression, exercise can help alleviate seasonal affective disorder. Outdoor exercise will be most helpful. If you can’t exercise outside because it’s cold, rainy or snowy, choose the treadmill, stationary bike, or elliptical machine nearest the window at the gym, or exercise in the comforts of your own home. Do what you can, no excuses. Exercise will also help offset the weight gain that is common with the winter blues.

Have you ever experienced the winter blues? If so, what are your favorite ways to make yourself feel better?

I Got Kohlrabi In My CSA Box – Now What Do I Do With It?

I’ve been a regular farmer’s market shopper for years now and I always enjoyed picking and choosing what looked the best each week at my favorite farmer’s market.  I’d been tempted to join a CSA over the years but resisted because I wanted to choose every single fruit and veggie myself.


By Barbara Wells (Flickr: Kohlrabi) [CC BY-SA 2.0 (], via Wikimedia Commons

 This year, when one of my favorite local farms opened up their CSA for the year, I decided to give it a try.

Since I’ve never met a vegetable I didn’t like, I figured it would be fun to see what comes in my box every week.  For the most part that has been the case each and every week but in the last few weeks I’ve been getting this purple knobby bulbous vegetable called Kohlrabi that I have almost no experience with.  All I knew to do with it is shred it and put it in salads.  Its crunchy and little sweet and its great in salads but when I came home from my CSA pickup yesterday with another kohlrabi bulb and realize that last week’s was still in the fridge, I figured I needed to find another way to use it.

After searching on recipes and finding a lot for shredded kohrabi (apparently its the most common way people are eating this alien looking vegetable), I noticed a few for carrot kohlrabi soup so I decided to make up my own recipe with what I had in my fridge.  It came out delicious!



Kohlrabi Carrot Soupcsa

2 bulbs Kohlrabi
6-7 Carrots
1 medium Sweet Onion
32oz Organic Vegetable Broth
1 TBSP Organic Butter (or to make vegan, use Organic Coconut Oil)
Salt & Pepper to taste

Chop the onion and saute in butter or coconut oil until tender.  While that is cooking, peel the outer portion of the kohlrabi and roughly chop it.  Roughly chop the carrots (I don’t peel carrots, just use a vegetable brush on them).  Add the carrots and kohlrabi to the pot and saute for about 10 minutes.  Add the vegetable broth and cook for 20 minutes or until the vegetables are tender.  At this point you can transfer everything to a blender or food processor or use an immersion blender and puree until smooth.  If you want a thicker consistency, continue to cook the pureed soup until it is the thickness you like. Add salt and pepper to taste.

I garnished mine with the greens from the kohlrabi.  If your kohlrabi has greens, chop them into pretty small pieces and saute in butter or coconut oil until tender then add some to the top of each bowl of soup.

Have you gotten any strange veggies in your CSA? Share your tips on using them below!

7 International Recipes Using Organic Peanuts

organic peanuts

African Lamb & Peanut Stew

Along with peas and beans, organic peanuts are members of the legume family, which are the the best sources of protein in the plant kingdom. They also have a variety of nutrients which include fiber, vitamin E (an antioxidant) and magnesium – all of which reduce the risk of heart disease.

Since peanuts are actually legumes, they have a soft and porous shell (unlike most nuts that have hard shells).  Fertilizers, pesticides and fungicides can permeate the shell and reach the peanut itself and since peanuts are high in fat, they act like a sponge and absorb the pesticides.  This is why it is really important to buy organic peanuts instead of conventional.

Organic peanuts can be eaten salted, dry roasted, boiled and even raw. I know many of us don’t think of peanuts as a food to cook with. Most of us, when we think of peanuts, we think snacks! I know I do. I think of eating peanuts at baseball games, peanuts in trail mix, as peanut butter or in my old favorite candy bars.

Organic peanuts are very versatile and can be used for so much more than snacking and peanut butter.  Here are some international recipes using organic peanuts, which I hope will inspire you to start cooking with them.

7 International Recipes Using Organic Peanuts

  1. African Lamb and Peanut Stew – Hearty and aromatic!
  2. Kashata (East African Peanut Brittle) – Coconut and Cardmom make this Ugandan treat unique!
  3. Chicken Sate with Spicy Peanut Dipping Sauce – If you’re looking for a recipe with some spice to it, I’d try this one out!
  4. Pacific Rim Chili – I love chili, this sounds like a fun twist!
  5. Tropical Fruit with Ginger & Peanuts – Could be good for breakfast to or over yogurt!
  6. Indonesian Prawn & Peanut Wrap – This one sounds so yummy little sweet, little salty.
  7. Senegalese Sweet Potato & Peanut Soup – Sounds perfect for a cold winter day.

If you haven’t tried cooking with organic peanuts, I hope these recipes will give you some inspiration.  What are your favorite organic peanut recipes?

Three Hearty Organic Soup Recipes for Winter

organic soupThere is nothing better than having a nice, big, bowl of hot organic soup during the cold winter months. There is just something so comforting about it. Though it hasn’t been too cold here in the Northwest so far this winter, I’m still finding that I love making soups on a weekly basis.

Adding more organic soup to your diet is a great way to lose weight or maintain weight.  They are typically low in calories but filling.  Try eating soup for dinner or at least starting your meal with a soup and see how full you’ll feel.

Soups are also excellent for busy, working families because you can double a recipe and freeze the leftovers, giving you an easy weeknight meal when your time is short.

Here are some of my favorite hearty winter time soup recipes.

Organic Soup Recipes for Winter

Garden Vegetable Soup Recipe

(Serves 4-6)

This soup is perfect for when you have a ton of vegetables that you need to eat before they go bad. I love making this soup and you can make it with any veggie you have.  Today I used:

Ingredients:garden vegetable organic soup recipe ingredients

  • 1/2 large cauliflower, chopped
  • 5 ribs of celery chopped
  • 3 rainbow carrots chopped or thinly sliced
  • 1-cup frozen peas
  • 2 cloves garlic chopped finely
  • 1 cup corn
  • 1/2 teaspoon thyme
  • 1/2 teaspoon basil
  • 1/2 teaspoon oregano
  • Salt and pepper to taste
  • 1 tablespoon ghee (coconut oil, olive oil will work fine too)
  • 2- 32oz containers of organic broth/stock of choice (today I used beef broth).  If you have homemade broth on hand, please use that.

Directions (with images):

1. In a large pot over medium heat, heat your choice of fat, today I used ghee. While that’s warming up, and you haven’t done so already. Chop up all your veggies and get your spices ready.

garden vegetable soup recipe step 1

2. When the ghee is melted and pan is nice and warm throw in the carrots, celery, onion:

garden vegetable soup recipe step 2

3. Stir occasionally until onions are translucent, and veggies start to get tender, usually around 10, minutes, this is when I throw the garlic and spices in and stir for another minute or two.

garden vegetable soup recipe step 3

4. Add broth and the rest of your vegetables.

garden vegetable soup recipe step 4

5. Cover and cook for 45-60 minutes (check tenderness of your veggies). Add salt and pepper to taste.

There you have it a hearty garden vegetable soup.

garden vegetable organic soup

Mountain Stew Recipe

I was given this recipes years ago, and I still have no idea who wrote this recipe or where it came from.  I love it though and have made it several times. I like to mix up the vegetables and sometimes I add chicken.


  • 1-15oz can kidney beans
  • onion, sliced thin
  • 4 cloves of garlic, minced
  • 1 green pepper, seeded and chopped
  • 1 cup cabbage, coarsely chopped
  • 1 14.5oz can of diced tomatoes with liquid
  • 1 c diced red potatoes
  • 4 c stock (I used chicken stock, you can use any you like)
  • 1/3 cup uncooked rice
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tablespoon chili powder, or more to taste
  • 1/2 grated cheese of choice (cheddar, mozzarella, pepper jack etc)
  • 2 tablespoons olive oil


In a large pot over medium heat, heat the oil and cook the onion and garlic, stirring until the onion is soft, about 3-5 minutes.

Add the bell pepper, cabbage, potatoes, tomatoes (with liquid), chili powder, paprika, and cumin.

Continue cooking, stirring frequently for 3 more minutes. Add the rice, stock and the beans. Cover and cook over low heat until the stew is thick and the beans and rice are tender, about 2 hours on stove top or six hours in your slow cooker. Season with salt and pepper. Top with grated cheese.

Easy Chicken Pho Recipe

Pho is one of my family’s favorite meals, we love going out dinner to have a big bowl of pho. It’s also one of my husband and I’s favorite meal after a long day of snowboarding.  Did you know it’s simple to make at home!  Here is a quick recipe. This is perfect to make when you have leftover chicken or even turkey!


  • 8 cups of organic chicken stock/broth (I love using homemade for this, makes it taste even more authentic)
  • 2-3 cups cooked chicken, shredded or chunked (whatever you prefer)
  • 8 ounces of bean sprouts
  • 1 cup fresh Thai basil leaves (optional)
  • 1 lime wedged (optional)
  • 1 Jalapeno thinly sliced
  • 1 package of rice stick noodles
  • Hoisin/ chili garlic sauce for serving


1. Add stock and chicken to crock pot. Cover and cook on Low for 6-7 hours or high for 3.

2. Add bean sprouts, noodles, and basil. Heat until noodles are softened.

3. Spoon soup into individual serving bowls and server with lime wedges, hoisin, or chili sauce.


Note:  Always use organic ingredients whenever possible. This will lessen your exposure to unwanted chemicals and pesticides.

What are your favorite comforting soups for winter time?

Organic Flaxseed: 7 Health Benefits That You May Not Know

organic flaxseed Organic flaxseed has gained significant popularity among health-conscious Americans in recent years. However, despite the recent hype surrounding this little seed, a lot of people still have never heard of it. It may not exactly be a super food, but organic flaxseed certainly has many nutritional benefits. Although flax has been known to have been used thousands of years ago, even as far back as 1000BC because of its many health benefits, flax was until recently, relatively unknown.

Benefits of Organic Flaxseed:

1. Prevents Heart Disease

Omega 3 fatty acids are considered to be good fats and are important to our health, but they cannot be produced by our body. We must get them in from our foods. Because organic flaxseed is rich in omega 3, it can help to keep your heart healthy in a variety of ways, one way is that it helps fight inflammation in the body, which is a major cause of many diseases. Flaxseed also helps your heart health by naturally lowering your blood pressure. Having high blood pressure increases the chances of having a heart attack or congestive heart failure. The omega 3 fatty acids in flaxseed help reduce those risks.

2. Fiber Rich

Organic flaxseed is rich in fiber, both soluble and insoluble types. While soluble fiber helps to maintain proper gut and colon health, insoluble fiber plays a vital role in keeping the heart healthy by lowering LDL cholesterol levels. This property of flaxseed also aids in maintaining normal blood sugar levels for people suffering from blood sugar issues and diabetes.

3. Good Source of Protein

Organic flaxseed is a complete protein source, meaning that it contains every amino acid that your body can’t make on its own. It’s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to vegetarian and vegan diets.

4. Boosts your Immune System

Organic flaxseed can help with fibromyalgia, rheumatoid arthritis, psoriasis and other immune disorders by building your immune system (which is mostly in our gut), healing you from the inside out, and preventing illness. Not only will you benefit from eating the nutrition your body is craving, but the flax lignans, omega 3, fiber, protein, vitamins and minerals will help your body to heal and repair itself.

5. Aids in Weight Loss

Organic flaxseed forms an essential part of many diet programs, for those trying to lose weight, since it keeps blood sugar levels in check. Due to its richness in fiber, it keeps the stomach full and helps you to not over eat.  Also the good fats in flax help keep you full for longer periods of time.

6. Helps to Fight and Prevent Cancers

Studies show that flaxseed may have a role in fighting cancer, particularly colon, prostate and breast cancer. The benefit is based on its high concentration of lignans, which are believed to inhibit the enzymes that promote tumor growth.

7. Boosts Brain Power

Your brain and body must have Omega 3 to function and survive, we must have fats. Omega 3 is one of those essential fats we need in order to prevent Alzheimer’s and Dementia as well as helping with many mental disorders, depression, ADD + ADHD, difficulty sleeping, etc. Also, kids need Omega 3 so that their brains can develop properly. The only way for our body to get Omega 3 is through foods we eat, but much of the food we eat is cooked and processed; which does not contain any Omega 3 in it. Flaxseed is the perfect way to get more Omega 3 in our daily diet.

How to Get More Organic Flaxseed in Your Diet

Flaxseed has a light, nutty taste. Here are some ways to add it to the foods you already eat and enjoy:

  • Sprinkle flaxseed on your cold cereal or hot oatmeal at breakfast.
  • Add a teaspoon of ground flaxseed to the mustard or mayonnaise that you spread on your sandwich at lunch.
  • Blend flaxseed into juice or smoothies.
  • Sprinkle on salads or in soups.
  • Mix a tablespoon of ground flaxseed into your yogurt.

Do you take flaxseed daily?  How do you use it?

Healthy Eating In The New Year: 10 Green Foods You Should Be Eating

It’s 2015, Happy New Year! This year why not start things out right with committing to healthy eating. There are many ways to go about this, but today let’s talk about the top ten green foods that you should be eating. Adding a combination of these foods to your diet will benefit your health greatly! Maybe there are a few on this list you never tried. Introducing new foods into your diet is a cornerstone of healthy eating. It ensures that you get a variety of different minerals and vitamins, which bring different nutritional benefits.

10 Healthiest Green Foods You should be Eating

 1. Spinachhealthy eating

“Spinach makes ya strong!” That has been the Popeye tale for most of us, and that’s because this dark leafy green food is rich in iron. 1 cup of uncooked spinach has nearly 2mg of iron and only 15 calories. It is also a good source of fiber and has a small amount of protein. It is loaded with vitamin A, folate (folic acid), vitamin C and some vitamin E. The minerals Potassium, magnesium and calcium in spinach are high. Spinach can be a wonderful substitute for lettuce in salads, and lightly cooked spinach is concentrated in nutrients.

2. Asparagus

Asparagus is spring vegetable and the part we eat is actually the young underground sprouts or shoot. The asparagus tips are actually little flowers. Asparagus spears are often more expensive than other vegetables, because of their short season and the work it takes to harvest them. Asparagus have a good amount of vitamin c, vitamin A, sulfur, folic acid and potassium. It has some iron, calcium, magnesium and iodine and a little zinc as well.

3. Avocados

These are one of my most favorite foods ever. Avocados do contain a lot of fat (about 23 grams in a medium-sized fruit), but it’s the cholesterol-lowering monounsaturated kind that nutrition experts love. Avocados also contain lutein, an antioxidant that protects eye health, and they also have some vitamin c, good amounts of vitamin A and a bit of vitamin E. Avocados are a wonderfully versatile addition to salads, tacos, soups, and on sandwiches in place of mayonnaise.

4. Kale

On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C as an orange.  Kale is also high in the minerals magnesium, potassium and iron and well known for folate (folic acid), which makes this also a wonderful food to eat during all stages of pregnancy including pre and post pregnancy as well (that is true for all leafy greens).

5. Brussel Sprouts

These are one of the cruciferous vegetables recently known for their ability to reduce cancer risk. Even though they are not many people’s favorite vegetable to eat – because of their peculiar taste (which is actual sulfur) and the fact that many people find they are gas producing, they however, are loaded with nutrition – they are high in vitamin A and C, folate (folic acid), and fiber and also fairly high in calcium, sulfur of course, phosphorus and potassium. Now only if we can get our children to eat them that would be an awesome accomplishment on all levels!

6. Kiwi

Had to have a few fruits in here! Research shows kiwifruit is surprisingly nutrient-dense. These fuzzy, little, green fruits provide 230 percent of the recommended daily allowance of vitamin C (almost twice that of an orange), more potassium than a banana, and 10 percent of the recommended daily allowances of vitamin E and folate. It’s also a good source of filling fiber. Slice some kiwi into your cereal, yogurt, or salad for a refreshing health boost. My kids like to cut them in half and eat them with a spoon!

7. Green Tea

I know this isn’t something you “eat” but I’m throwing this in there because I think it can be very beneficial to add to your healthy lifestyle and it’s green – it has it in the name! Green tea is an excellent source of catechins, another type of antioxidant. A subgroup of this compound known as EGCG has been studied for its potential role in preventing cancer and heart disease. One study showed that drinking one cup of green tea per day could decrease the risk of cardiovascular disease by 10 percent.

8. Leeks

Leeks owe many of their anti-cancer superpowers to their sulfur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity. Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers. They are a high fiber food that are related to green onions. They are mainly carbohydrate and fiber. They are also rich in potassium, iron and calcium and high in vitamin c.  They can be stemmed or sautéed with other vegetable or used in soup.

9. Cucumbers

The ‘coolest” of the vegetables, cucumbers are actually used medicinally for burns or irritated tissues. That’s why you always see cucumber slices on eyes, because it helps with stress, bags under eyes and inflammation or irritation. Cucumbers are eaten in their unripe state and usually raw. Interestingly they are not very high in any nutrient, but the seeds are actually the best source of vitamin E. Cucumbers also have some vitamin A and C.

10. Seaweed

Seaweed is gaining popularity, in part because it’s chock-full of minerals. Seaweed is a solid source of iodine (essential for thyroid health), packs a healthy dose of iron, and has unique anti-inflammatory and anti-viral properties. Select a seaweed salad appetizer or sushi rolls made with nori next time you order Japanese food.

Healthy eating can be accomplished in so many different ways. Eating and introducing these green foods is just another simple way to become a healthier you! What green foods do you like best, and what green foods are you curious to try?