Nutrition
Facts & Recipes
I am offering you a few meal ideas from my own experiences to create the healthiest possible eating lifestyle to have the best possible quality of life. I will be adding photos and videos for each as soon as I can.
​
At the bottom of this page you will find information on super foods and ingredients that are more harmful for your health than you probably realize. Be sure to check out the lists below.
Breakfast Ideas
A classic at any time of day. A great way to start off your day though is to have a bowl of fresh fruit cut up in a bowl.
​
Ingredients for this is simply your favorite fruits.
​
Some of our favorites that we have on hand to switch it up daily include:
​
Bananas
Blackberries
Blueberries
Cantaloupe
Grapes
Honeydew Melon
Kiwi
Mango
Nectarine
Raspberries
Strawberries
Watermelon
Yellow Dragon Fruit
Say goodbye to dull and boring scrambled eggs. Say hello to a vibrant variation of traditional scrambled eggs
Ingredients:
3 Large eggs
1 Celery stalk
1/4 Cup Green pepper
1/4 Cup Red pepper
1/4 Cup Yellow pepper
1/4 Cup Orange pepper
1 Clove of garlic - crushed
1 tsp Ground pepper
1/2 Cup shredded cheddar cheese
.1/4 Cup Purple onion
1 tsp Ground flax seed
1 tsp Cayenne pepper
1 twist of a Himalayan salt grinder
A switch up for the classic fruit bowl.
​
This fruit bowl has you favorite fruit with added ingredients to give you extra protein, nutrients and energy. It will fill you up and give you the energy you need to start your day and then some. (You should have leftovers)
​
What we primarily use, but fruits substitutions happen...
Ingredients:
5 Strawberries
8 Raspberries
8 Blackberries
15 Blueberries
1 Banana
1/2 Apple
3/4 cup yogurt
1/3 cup peanut butter
1 TBSP hemp hearts
2 tsp ground flax
1 1/2 tsp ground cinnamon
6 Diced almonds
4 Diced walnuts
Side of sweet potatoes
Ingredients:
2 Large orange sweet potatoes/yams
salt
pepper
3 garlic cloves chopped
cayenne pepper (a few shakes to preferred taste)
Garlic mashed potato seasoning (The Garlic Box-Brand)
extra virgin olive oil.
​
chop the sweet potatoes into bite size pieces. Coat in olive oil, add rest of ingredients.
​
bake at 400F for 30 minutes.
​
​
​
Makes a great side to the colorful scrambled eggs.
.jpg)
Lunch Ideas
Chili Style Soup
Think chili but soupy. This is a simple recipe you can throw on the stove and let simmer while you do other things and eat it for lunch, dinner or a snack.
​
Ingredients:
1 Pound of extra lean ground beef
9 Cups water
1/2 Cup kidney beans
1/2 Cup pinto beans
1/2 Cup black beans
2 Cloves of garlic - crushed
2-3 TBSP chili powder (or more if you like)
1 TBSP chili flakes
2 tsp pepper
1/2 Cup carrot - sliced
1/2 Cup celery - diced
1/2 Yellow Onion
1 Green onion
1/2 tsp cayenne pepper
1 TBSP ground flax seed
​
Optional:
1/3 Cup barley
.png)
Steak with Wild Rice and Asparagus
Not just a dinner, steak can be had anytime of day (just like Eggs)!
​
Ingredients:
Free range steak from a local farmer (1" thick)
1 bundle of asparagus
2-3 garlic cloves (your own taste)
1 cup wild rice
salt
pepper
​
Directions:
Cook wild rice according to directions on package of choice.
​
coat asparagus in butter and crushed garlic, sprinkle with a little salt and pepper, bake at 400F until soft and ready.
​
Sear steak for 6 minutes per side and then flip every minute until desired level. I like a little pink, but still more well done but to each their own!
​
​
​
​
​
​
​
​
​
This super simple soup, made with fresh tomato and herbs is always bursting with flavor.
​
you will need:
around 15g fresh basil
1 onion
1 head of garlic
14 medium tomatoes
1/4-1/2 cup of milk
​
start by lining a cookie sheet with parchment paper to make clean up a little easier later on (trust me)
cut the tomatoes in half and place face up on the cookie sheet.
peel your fresh garlic and sprinkle whole onto the sheet with the tomatoes
salt and pepper to taste and then bake at 325 for 30 minutes.
slice your onion, put it in a pan with a drizzle of olive oil and caramelize them, this will take around 20 minutes
let your tomatoes cool off for a few minutes on the stove before throwing them in the blender with the onions and fresh basil. (i usually need to fill the blender twice).
*You can peel the tomato's before blending if you prefer
add to a pot and bring to a light boil, stirring frequently. add milk, stir and enjoy!
Roasted tomato
& basil soup
Dinner Ideas
Chicken & Spinach Pasta
Super simple pasta dish to enjoy any night of the week.
​
10 Ounces of organic/farmer's market pasta
1 Pound boneless, skinless chicken breast
1/4 tsp salt
1/4 tsp ground pepper
3 Cloves of garlic, crushed
Juice and zest of 1 lemon
10 Cups spinach, chopped
1/2 Cup mozzarella cheese, shredded
​
Directions:
​
Cook pasta according to directions and set aside.
​
Cut chicken into bite size pieces and cook in pan with a bit of olive oil.
​
Once chicken is cooked add lemon juice and zest. Simmer.
​
Add Spinach and pasta, cover and let stand until spinach is slightly wilted.
​
Add shredded cheese on top of pasta once it's on your plate.
.png)
Simple Beef Stirfry
1 package of your choice of noodle
2 small steaks cut into thin slices
1/2 Red Bell Pepper, sliced or diced
1/2 Yellow Bell Pepper, sliced or diced
1/2 Orange Bell Pepper, sliced or diced
1/2 Green Bell Pepper, sliced or diced
1/2 onion, sliced or diced
3 green onions, diced
1/3 C. Soya Sauce
1/2 C. Teriyaki Sauce
4 Celery stalks, diced
​
Directions:
​
Slice and dice veggies as you like, put into large bowl.
​
Add Soya sauce and Teriyaki sauce to veggies and mix well. Fry in wok, or pot, stir occasionally untile preferred softness.
​
Cook noodles while veggies are cooking.
​
Fry steak slices last as they will only take a couple minutes.
​
Once noodles are done, mix with veggies.
​
Place on plate, top with steak. Enjoy
​
Unknown Enemies
Below I list of items that are included in the ingredient list on products you buy in local grocery stores and health stores.
Canola Oil (Rapeseed)
You will find this in practically everything. It's damaging to heart tissue. GMO on the highest of levels. Full of "trans fats". Contributes to degenerative diseases and chronic inflammation. Contributes to heart disease, higher risks of developing cancer, interferes with healthy brain function and increases likelihood of having a stroke/developing hypertension. In addition compromises our detox organs. May even hamper normal growth in children.
​
For more in depth info, go to fuckcancer.org
Sodium Hydroxide
Also known as lye or caustic soda.
​
Commonly reported side-effects of Sodium Hydroxide are rash, hives, difficulty breathing, tightness in the chest, and swelling of the mouth.
​
Additional allergies have been noted when used in commercial products like cosmetics, cleaning products, and more.
​
They caution the use for: Newborns, children, pregnant women.
​
Enriched Wheat Flour
Enriched white flour is not absorbed into the body like whole grains. When you eat refined flour, your digestive system quickly and easily breaks down and absorbs it like pure sugar.
​
Replace enriched flour with whole wheat or rye flour. Go gluten-free with oat flour, almond meal, chickpea meal, coconut flour, brown rice flour, or millet flour are all excellent gluten-free options with plenty of health benefits.
Modified Cellulose/ Cellulose Gum
A food thickener made by processing wood pulp or cotton. It is non-digestible.
​
As much as it is a "plant-based" product and claims to be compared to other non digestible fiber products. I question why someone would want to eat wood pulp.
​
Eat fresh.