Digestive Smoothie -Pineapple Green Mint

 pineapple mint smoothie
This green smoothie is definitely one that I can handle. It has the right amount of sweetness and keeps you from getting hungry for hours. Pineapple contains enzymes to assist with digestion and mint is also an excellent remedy for digestion which makes this the perfect smoothie when in need or just want to enjoy it.

1/2 cup water (or fresh apple juice)
the juice from half a lime
2Ttbsp. fresh mint
2 cups of fresh, chopped pineapple
1 banana, (fresh or frozen)
1 cup of kale or spinach
1 Tbs. flax seeds
1 handful of ice, if you use a fresh banana

  1. Add all the ingredients to a blender
  2. Start on a low speed and increase to high
  3. Blend until smooth.


Quiona Lettuce Tacos

quinoa lettuce tacos

We had some cooked quinoa that had to be eaten, so we looked around and saw what we had on hand and came up with these; quinoa and beans, topped with avocado and cultured salsa layered in romaine lettuce…..so GOOD!


soaked and cooked quinoa

re-fried beans (or plain soaked-cooked beans)

avocado or guacamole

fermented salsa (recipe coming soon), or you could use any salsa, or my recipe here.

Optional; grated cheese, cilantro


Assemble just like you would a taco, it’s pretty simple. You can’t go wrong.


These would actually make a good portable food as long as they weren’t moved around a lot. They can be eaten at room temp.


3 Healthy Milk Alternatives That Are EASY To Make!

I just published my second book, yeah! Now I have a few more days to add all the content/posts that have been sitting around waiting to be read 🙂 You might notice that I post about 10 a day! Like I said, they have been ready to go for a while now but I got caught up in finishing the first 2 books, and now about to start another, so I will not post as much while I work on editing/formatting/writing the rest of the series A Nutritional Makeover. My goal is to get the whole series published by the end of July 2013. If there are any topics (health, mothering and natural living related) you can’t find here on my blog but would like to learn about, please let me know 🙂 I am working on them.

Now, on to the subject of milk alternatives…….

Whether you are lactose intolerant, can’t find good quality, or don’t/won’t drink cows or goat milk (even grass-fed and raw), there are other alternatives that can be simply created at home. Here are some alternatives.

Covered in this post are:

  1. Coconut
  2. Almond
  3. Grain – Barley, Oat, Buckwheat or Rice



Nutritional Benefits:

Vitamins C, E and many B vitamins are abundant in coconut milk. Vitamins C and E help to boost the immune system, and B vitamins are responsible for providing energy to the cells. Coconut milk is also rich in magnesium, potassium, phosphorous and iron. Magnesium is responsible for many biochemical functions in the body, including regulating the heart’s rhythm and supporting the function of nerve cells. Potassium maintains the tissues of the heart, kidneys, brain and muscles. Phosphorus keeps teeth and bones strong, and iron creates red blood cells and carries oxygen throughout your body. Also very low in carbs and sugar.

Caution: Unsafe for those with nut allergies


2 cups unsweetened, dried coconut flakes
3 cups hot water (not boiling)
Flavorings and sweeteners, if desired (vanilla, cinnamon, fruit puree, honey, maple syrup, etc.)


  1. Put coconut flakes and hot water in a blender and blend for about 2-3 minutes or until thoroughly processed. Pour the mixture into a clean muslin or thin cotton towel (such as cheesecloth) that is over a bowl to catch the liquid and squeeze as much milk as you can from the towel.
  2. Put remaining solid coconut back into the blender with 1 cup of hot water. Process again, and squeeze more milk out
  3. Add sweeteners and flavorings if you like.

Store in a glass jar in the refrigerator, will last 4-5 days. Shake it  before each use.


If you’d like to use this as a drink, thin it out 1:1 with water or until it suits your taste.

Don’t throw out the leftover flakes, use it in place of coconut flakes in baked goods (cookies and muffins). Store in the refrigerator for about 5 days in an air tight container.


almond milk

 Nutritional Benefits:

Very low in carbohydrates, with zero sugar in the unsweetened version

Almonds are naturally high in calcium but additional calcium is usually added along with Vitamin D to aid in absorption

High in Vitamin E

Caution: Unsafe for those with nut allergies


1 cup raw almonds
A pinch of unrefined sea salt
1 tsp. whey (optional)
water for soaking nuts
3 cups filtered water
2 dates (optional)
½  tsp. vanilla extract (optional)


  1. Soak the almonds, sea salt and optional whey in water overnight or for at least 6 hours.
  2. Then strain the water from the almonds and discard.
  3. Blend the 3 cups of water, almonds and optional dates and vanilla until well blended and almost smooth.
  4. Pour the mixture into a clean muslin or thin cotton towel (such as cheesecloth) that is over a bowl to catch the liquid and squeeze as much milk as you can from the towel.

Store the almond “milk” in a glass jar in the refrigerator, will last 4-5 days. Shake it before each use.


You can use the almond “paste”  that’s left over for a tasty addition to baked goods, add it back into smoothies, or use it in anything you can think of. Store the unused portion in a container with a tight fitting lid in the refrigerator for about 5 days.

3. GRAIN “MILK ” (To make Gluten free you can use quinoa)

grain milk

Grain Milk can be made from any of the follwing whole grains – Rice, Barley, Buckwheat or Oats.

Benefits of eating whole grains (so make sure you eat the left over porridge from making this):

  • Women Who Eat Whole Grains Weigh Less
  • Lower Cholesterol
  • Significant Cardiovascular Benefits for Postmenopausal Women
  • Lignans Protect against Heart Disease
  • Reduce Your Risk of Metabolic Syndrome
  • Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
  • Fiber from Whole Grains Protective against Breast Cancer
  • Help Prevent Gallstones
  • Whole Grains are Highly Protective against Childhood Asthma

Caution: Although grains are the safest option for those with soy or nut allergies, caution should be taken if gluten intolerant when choosing grains with gluten.


1  cup brown rice, hulled barley, whole buckwheat, whole oats, or other whole grain
1 Tbs. whey or fresh squeezed lemon juice
8  cups of water
½  tsp pure vanilla extract (optional)


  1. Soak the grain of choice in 2 times the volume of grains (if you have 1 Cup grains, use 2 cups water), and whey or lemon juice. Leave overnight or at least 8 hours. This is done to neutralize the acids for maximum digestion and make nutrients more available.
  2. After a good soaking discard water.
  3. In a saucepan, bring the grains and 8 cups of water to a boil. Reduce to a simmer -cover and cook for 45 minutes or longer if needed
  4. When grain is soft, strain through a thin cloth or cheese cloth into a mason jar or container that can handle heat

Will keep for about 5 days in the refrigerator.

Eat the soggy grains as a porridge, makes a great breakfast for kids, just add a little sweetener, butter or coconut oil and some fruits and nuts . They will keep for about 5 days in the refrigerator.

Brown Rice –

An excellent source of fiber and a good source of the minerals selenium, magnesium and manganese.

Barley –

Barley is a wonder grain which can trim your inches considerably! It is a unique grain filled with many benefits. Extremely low in calories and it acts as a wonderful diet supplement and helps maintain a slim physique.

Low in cholesterol and is known to reduce cholesterol levels.

The main ingredient in this highly useful grain is beta-glucan that is also found in oat bran. Barley is packed with insoluble fiber which retains water. So it flushes out intestinal contents with great speed.

It is also a good cure for digestive problems like constipation.

Shared with Gluten Free Wednesdays

Super Tonic – High Iron – Digestive Drink; Beet Kvass

Beet Kvass

beet kvass

This recipe was taken from my book A Closer Look At Nutrition & Wellness – Handbook of Digestive Health for Well-being

The tradition of drinking kvass comes from Ukraine. It has over 20 different beneficial probiotics, iron rich and b-vitamin. Beet kvass has all the benefits of beets along with the benefits of fermented foods for a deeply cleansing tonic.

Benefits of Beet Kvass (some benefits): 

  • Helps alleviate inflammation which may contribute to cardiovascular disease, cancer and diabetes.
  • Serves as an excellent tonic to promote good digestion and overall wellness
  • Helps detox from radiation and toxin exposure
  • Used as a cancer therapy throughout Europe and is frequently recommended to cancer patients undergoing radiation therapy .
  • Beet Kvass is also a good source of natural iodine
  • Beet kvass cleanses the liver
  • Helps with allergies  

One 4-ounce glass of beet kvass each morning and night is said to be an excellent blood tonic, digestive regulator, blood alkalizer, liver cleanser and overall healing tonic.

 *This recipe is for a small batch, it can be multiplied as needed.

Equipment Needed:

1 quart size glass jar with a tight fitting lid


2 Tbs. whey

1 teaspoons unrefined sea salt

2 medium beets (peeled and cut into 1/2-inch cubes)

Filtered water


  1. Place all ingredients in a quart sized jar, put the lid on and shake well.
  2. Leave the jar on a counter or in a cupboard at room temperature for 3 -7 days (3 days if your kitchen is hot).
  3. Strain the liquid, leaving the beets in the bottom of the Mason jar and repeat the 3 steps by adding the same amount of water, whey and salt. But discard the beets after the second time. 

The taste is acquired, unless you already like beets. Best when served cold. Will stay fresh tasting for about 1 week in the refrigerator.

Homemade Garlic Salt

photo 2photo 1

To make, simply pound 1 clove of garlic and 1 tsp. unrefined salt (I used Himalayan) until well mixed; see right photo.  You can do this with a mortar and pestle, or be creative and use something else; I have used a glass spice jar and a bowl.  That’s it! You can multiply the recipe as many times as you like depending on your cooking needs.

If you want to keep it moist (or be lazy), keep it in an air tight glass container in the fridge, may last for about a month. Or you can dehydrate in a dehydrator or under the sun.

Use it as you would garlic salt, you may have to get used to portion sizes, you don’t want to overdo it, it is salt.

It’s really simple, cheap and healthy!

Garlic salt comes in handy for cooking but buying it made from the store may only give you flavor and not all the beneficial nutrients that come with it, such as;


  • Cancer
  • Detoxification
  • Boosting the immune system
  • Infections
  • Inflammation
  • Heart Health
  • Toothache
  • Repel mosquitoes
  • Warts
  • Earache
  • Cough
  • Sore throat
  • Stuffy nose or nasal congestion

Himalayan Salt

  • Controlling the water levels within the body, regulating them for proper functioning
  • Promoting stable pH balance in the cells, including the brain.
  • Encouraging excellent blood sugar health
  • Aiding in reducing the common signs of aging
  • Promoting cellular hydroelectric energy creation
  • Promoting the increased absorption capacities of food elements within the intestinal tract
  • Aiding vascular health
  • Supporting healthy respiratory function
  • Lowering incidence of sinus problems, and promoting over-all sinus health
  • Reducing muscle cramps
  • Increasing bone strength
  • Naturally promoting healthy sleep patterns
  • Creating a healthy libido
  • In combination with water, it is necessary for blood pressure regulation
  • Prevents cellulite, when compared to table salt
  • Reduces chances of developing rheumatism, arthritis and gout, when compared to common chemically-treated salt
  • Reduces chances of developing kidney and gall bladder stones when compared to common chemically-treated salt