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Recipe: Sweet Potato and Carrot Soup

Nov10

creamy-sweet-potato-and-carrot-soup

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Recipe: Sweet Potato and Carrot Soup

Prep time: 

Cook time: 

Total time: 

Serves: 52 ounces

Ingredients
  • 3 Tablespoons butter, divided
  • 1 small onion, about (3/4 cup), chopped
  • ⅛ teaspoon cinnamon
  • ⅛ teaspoon nutmeg
  • 1 large sweet potato, peeled and cubed (about ¾ pound)
  • 1 ¾ cup water
  • 14.5 oz can chicken broth
  • 1 cup carrots, chopped
  • 2 Tablespoons half and half
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • 1 Tablespoon parsley
Instructions
  1. Melt 1 tablespoon butter in a stockpot over medium heat. Add onion to pan; cook until tender, stirring occasionally.
  2. Stir in cinnamon and nutmeg.
  3. Add remaining butter to the pan. Increase heat to medium-high. Cook for 1 minute or until butter begins to brown.
  4. Add sweet potatoes, water, chicken broth, and carrots. Bring to a boil.
  5. Cover, reduce heat, and simmer for 35 minutes or until vegetables are tender.
  6. Place soup mix in a blender. Remove center piece of blender lid; secure blender lid on blender. Place a clean towel over opening in blender lid. Blend until smooth. Pour into a large bowl.
  7. Stir in half-and-half, salt, and pepper.
  8. Pour into bowls. Sprinkle with parsley.

 

October Unprocessed 2016: 31 Days of Real Food – The Results

Nov1

october-unprocessed-2016

The Results

This year was my 4th attempt at this October Unprocessed “real food” challenge.  I certainly did not stick to this challenge 100% of the time, but I feel like I did better than my previous 3 attempts at the challenge and I learned more than ever this time around!  I also participated in a few Clean Eating challenges throughout the month, so that helped me to stay on track.  My weight did not change at all as a result of this challenge, but I didn’t expect it to and that wasn’t one of my goals, so that is completely fine with me.

I did find myself feeling exhausted a few weeks into the challenge because I was having to make 2 completely different meals much of the time – one for me and my husband, and then something completely different for the kids.   The last few weeks of the challenge, I just decided to compromise and make something I knew the kids would eat, and then I would make a healthier version for me to eat (for example, when the kids had tacos in taco shells, I just had the taco meat over rice.)  I let go of my need to have everything 100% unprocessed for simplicity (for example, the first time I made our favorite meatball recipe this month, I modified it to use oats instead of breadcrumbs.  As a result, the kids didn’t like it.  I didn’t feel it was worth the effort to make it 100% unprocessed and have the kids not eat it, so the next time I made it, I used the usual breadcrumbs, and I ate it.)

This year, my husband decided to join me in the beginning of the challenge, and that made it so much easier because he wasn’t bringing unhealthy foods into the house.  I think the first step to clean eating begins in the grocery store.  If you don’t buy it and you don’t bring it into the house, then you’re not going to eat it.  If you can get other family members on board, then that is a huge help, but I am not a believer in forcing anyone to take the challenge with me, especially the kids.  I believe they will learn by example and be more open to trying new foods the more they see me eating them.

This year, I’m in no rush to go back to eating junk food.  I actually WANT to continue on with the challenge and continue to find some new, healthy recipes.  Right now, I don’t even crave the Halloween candy that has filled my kitchen, and that is a big deal for me and my sweet tooth.

What Did I Learn?

I found some AMAZING new recipes this month, and I’m so excited to add them into our meal rotation and share those recipes in this post!   Continue reading →

Recipe: Chocolate Banana Smoothie

Oct19

I am in the middle of taking the October Unprocessed Challenge (a challenge to eat only REAL foods for the entire month of October.)  I have been drinking lots of smoothies this month, and I have discovered a new one that I love!  This  smoothie tastes great, and it’s made with ingredients I usually always have on hand.  So, when I have plans to make a different smoothie and discover that I’m out of yogurt or berries, this is usually what I’ve been going to.  It tastes a lot like chocolate milk to me, only without the added white sugar!

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Chocolate Banana Smoothie

Prep time: 

Total time: 

Serves: 16 ounces

Ingredients
  • 8 ounces Milk, any type (Cow's milk, Almond, Soy, Coconut...use what you prefer)
  • 1 Tablespoon Honey, preferably raw and local
  • 2 Bananas, ripened and frozen
  • 1 Tablespoon Cocoa Powder
Instructions
  1. Add all ingredients to a blender. Blend until smooth. Enjoy! 🙂

 

October Unprocessed Challenge 2016: 8 Days of REAL Food

Oct13

october-unprocessed-2016

We are almost halfway through the October Unprocessed Challenge (eating only REAL food for the entire month of October)!  This is my 4th year taking the challenge, and I am still learning so much every day!

My greatest accomplishment so far this year was finding a recipe for taco seasoning that my whole family loves!!  Taco Tuesday is so much better now, and I feel great knowing exactly what is in the seasoning!  If I get nothing else out of this challenge, I will be happy about my new taco night discovery! 🙂

This year has seemed the easiest so far of all the years I’ve attempted the challenge (last year I only lasted a few days, and then I gave up!).  This blog is what is keeping me accountable this year, and knowing that I’m going to post everything I eat is one of the main reasons I haven’t given up.  Although it seems easier than previous years, this challenge is still a LOT of work and takes a lot of planning and prep, since I often have to make 2 meals for dinner since my kids will not eat some of these new foods (although I do make them try everything.)

Below is a list of EVERYTHING I have eaten for the first 8 days, along with links to many of the recipes.  It’s not 100% unprocessed (chocolate chips are my weakness), but I am happy with my progress so far.  I am surprised that I have not really had any cravings for sweets, and I have not felt hungry at all.

For more real-food recipe ideas each day, check out the Journey To Complete Wellness Facebook page.

If you have any favorite real-food recipes, please feel free to share them in the comments on this post or on the Journey to Complete Wellness Facebook page!  I’ll take all the help I can get! 🙂

October Unprocessed 2016

Saturday, October 1

Breakfast: Omelet with Peppers, Onions, and Sun-Dried Tomatoes

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Snack:  Grapes ,cashews, raisins
Lunch: Salad (Romaine, tomatoes, cucumbers, raisins) w/balsamic

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Dinner: Honey Balsamic Sheet Pan Chicken

This is delicious!  I will be making this again (maybe a few more times this month)! 🙂

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Sunday, October 2

Breakfast: Gluten-Free Banana Pancakes

I love these, and my 12-year old daughter does, too!

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Snack:  Celery Stick, Raisins, Grapes, Cashews
Lunch: Leftovers from Dinner and  Creamy Tomato Basil Soup

The soup is so tasty!  My 13-year-old daughter loves it as well!
Dinner:  Crock Pot Chicken Taco Chili

This was good, but my family was not crazy about it.  I had a lot of leftovers that I froze in individual portions to use later in the month.

 

Monday, October 3

Breakfast:  Chocolate Avocado Smoothie

chocolate-banana-smoothie
Snack: Plain Greek Yogurt w/1 T honey & 1T chocolate chips, Popcorn
Lunch: Leftover Chili
Dinner: Mozzarella-Stuffed Slow Cooker Meatballs

This is a favorite in our house!

 

Tuesday, October 4

Breakfast: Leftover Banana Pancakes/Kiwi/Slice of Boar’s Head Deli Turkey
Snack: Fuji Apple, 5.3oz Greek Yogurt, ½ T Honey & 1T chocolate chips
Lunch: Leftover Chili
Dinner:  Taco Meat w/Jasmine Rice, Lettuce, Tomato. Taco Seasoning

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Wednesday, October 5

Breakfast: Leftover Banana Pancakes with Grapes
Snack:  Grapes, Chocolate Chips
Lunch: Raspberry Peanut Butter Green Smoothie (I used grape juice)
Dinner:  Slow Cooker Chicken Tortellini Soup (w/brown rice noodles)

 

Thursday, October 6

Breakfast: Scrambled Egg w/Diced Tomatoes;grapes
Snack:  Peanut Butter Cookies, cashews

pb-cookies-crop
Lunch: Leftover Chicken Soup
Dinner:  Pate Chinois

 

Friday, October 7

Breakfast: Leftover banana pancake, PB cookie
Snack: Yogurt w/honey & cc; apple; cucumbers,celery,dip,chips,salsa
Lunch: Leftover Tomato Soup
Dinner: Leftover Pate Chinois

 

Saturday, October 8

Breakfast: Leftover chicken soup
Snack: Kettle corn; Roasted Pumpkin Seeds
Lunch: Strawberry/banana/yogurt/milk smoothie
Dinner: Baked Haddock,rice pilaf, and Roasted Broccoli

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October Unprocessed 2016

Sep30

october-unprocessed-2016

October Unprocessed starts tomorrow!

When I first decided to take the October Unprocessed Challenge 4 years ago, I had no idea what would come of it. I love a challenge (especially if it’s free), so I wanted to try it to see if I could do it (eating only REAL foods for an entire month.) I was also hoping to discover some new foods and recipes along the way so I could add more variety into our diets.  I did those things, but as I look back now, I can see that this challenge had so much more of an impact on my life than I realized at the time… it was actually life-changing for me.

Among other things, I learned that the body, mind, and spirit is much more closely connected than we may realize.  When we decide to honor and respect our bodies by fueling them with the foods nature intended for them, doors automatically open up to help us improve in the other areas of life as well.  It all comes back to self-love!

The first October Unprocessed challenge I took was a catalyst for so many wonderful things in my life. Immediately following that first challenge, I was inspired to start this blog, which has since led to even more amazing things! This will be my 4th year taking the challenge, and I can’t wait to see what comes of it!

If anyone would like to join me in this year’s October Unprocessed Challenge, you can sign up or find out more information about it here! It costs nothing to participate, but be prepared to spend a little extra time in the kitchen. The rewards are worth it, though!

My goal is to try to post on here once a week with updates on my progress and recipe ideas. On the Journey to Complete Wellness Facebook page, I will try to post daily recipe ideas and tips.  This blog is what is going to be keeping me accountable, and I hope you will join me on the journey and take one step closer to loving yourself more and becoming healthy in body, mind, and spirit.

Recipe: Avocado Smoothie

Apr28

avocado smoothie jtcw

I love this smoothie!  To be honest, I did not expect to like this the first time I tried it.  I had an avocado that I wanted to use up, so I searched the web for a recipe, and I found this Avocado recipe from Allrecipes.com.   To my surprise, it was creamy, cool, and delicious!  Since then, I have made a few modifications to suit my taste and preferences, and it has become one of my favorite smoothies.  This smoothie is a nice change from my usual smoothies that contain banana.  My other recipes usually use at least one frozen ingredient, so ice is not necessary, but I think this one is perfect as is with the ice.  Even if you’re not a huge fan of avocado, I think you may be surprised.  Give it a try and let me know what you think! 🙂

INGREDIENTS

  • 1 ripe avocado, halved and pitted
  • 1 cup unsweetened almond milk
  • 6 oz. strawberry yogurt (or flavor of your choice)
  • 2 Tbsp raw honey
  • 8 ice cubes

DIRECTIONS

Add all ingredients to blender.  Blend until smooth.  Enjoy! 🙂

 

Recipe: Banana Oatmeal Pancakes

Jan30

 

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Banana Oatmeal Pancakes

Prep time: 

Cook time: 

Total time: 

Serves: 8 pancakes

If you love pancakes and bananas, but you're trying to cut down on white flour and white sugar, I think you are going to love this recipe. These pancakes are healthy and delicious! I love that they are very quick and easy to make and the ingredients are all real food ingredients. I put all of the ingredients in the blender, and the batter is ready to pour within minutes! Enjoy! 🙂
Ingredients
  • 1 cup milk
  • 1 Tablespoon vinegar
  • 2 eggs
  • 1 ripe banana
  • ¼ teaspoon baking soda
  • ½ teaspoon cinnamon
  • ⅛ teaspoon sea salt
  • 2 cups old-fashioned rolled oats
  • 2-3 Tablespoons Coconut oil or butter for coating pan
  • Maple syrup (for topping)
  • Berries (for topping, optional)
Instructions
  1. Combine milk and vinegar in a cup or small bowl. Set aside for a few minutes to sour.
  2. Combine baking soda, cinnamon, salt, and oats in a food processor. Grind until smooth. (A NutriBullet works well for this.)
  3. Add milk mixture, eggs, banana, and dry ingredients in a blender or food processor. Blend until smooth.
  4. Heat coconut oil or butter in nonstick skillet over medium-low heat (or use a griddle pan at 300 degrees). Pour ⅓ cup batter onto the skillet for each pancake. Cook for 2-3 minutes, or until bubbles form around the edges of the pancake. Flip and cook for an additional 90 seconds. Continue with the remaining batter.
  5. Top with maple syrup and/or berries (if desired)

Recipe: Seasoned Sweet Potato Fries

Jan14

Seasoned sweet potato fries

Do you want to get more sweet potatoes into your diet?

Sweet potatoes are a delicious and nutritious Superfood.  They are high in vitamin B6, they are a good source of Vitamin C and magnesium, and they also contain Vitamin D, Iron, and Potassium. Packed with nutrients, I have been trying to incorporate more sweet potatoes into our diets, but it has not been easy since they are not a favorite food in my family.

I was so excited when I discovered this recipe originally intended for russet potatoes.  My family loved it with regular potatoes, so I decided to try it with sweet potatoes as well, and it was a hit!!  I usually prepare this using a combination of sweet potatoes and russet potatoes.  I hope you enjoy it as much as my family does!  Enjoy!

Ingredients:

  • 3 Russet Potatoes (or 2 Russets and 1 Sweet Potato), quartered
  • 4 Tablespoons (1/4 cup) olive oil
  • ½ cup parmesan cheese
  • ½ teaspoon salt
  • 2 teaspoons Italian Seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika

Directions:

  1. Quarter potatoes. Place into a large mixing bowl.
  2. Coat potatoes evenly with olive oil and parmesan cheese.
  3. In a separate small bowl, mix together salt, Italian seasoning, Garlic powder, and paprika
  4. Cover potatoes evenly with spice mixture.
  5. Lay potatoes in a single layer on a cookie sheet lined with aluminum foil.
  6. Bake at 400° for 40 minutes.

 

Documentary Review: The Truth About Cancer: A Global Quest

Oct22

Documentary Review:  The Truth About Cancer:  A Global Quest

Hosted by Ty Bollinger

Watch the trailer here:  https://www.youtube.com/watch?v=jXj0a624JC4

the first wealth is health

“When a man has his health, he has a thousand dreams.  When he has lost his health, he has but one.”

Over the past 9 days, I have invested many hours watching all 9 episodes of the docu-series, “The Truth About Cancer:  A Global Quest,” hosted by Ty Bollinger.

It was a very informative series that tells the stories of people who have beat cancer through the use of alternative therapies. It describes many different treatments that have been successful in curing cancer when used instead of, or in conjunction with, conventional treatments.

I enjoyed learning about these alternative therapies, and I deeply appreciate all of the hard work the entire crew put into making this information available to us.  Some of the “truth” was very disturbing.  For example, they told the stories of several pediatric patients who were forced to use conventional treatments, despite the wishes of the child or their parents.

My only criticism about this documentary was that I felt the general attitude toward the conventional methods and conventional doctors and oncologists was overly negative.  I do believe there is some good in everything, and while my personal preference would always be to go the natural route first if possible, I have heard of stories where conventional methods have worked successfully for some people, but that is not mentioned in the documentary.  Because of the negative stance this took toward conventional treatments, I was very hesitant to share these episodes with friends because I did not want to stir up any negative feelings in those I know who have lost loved ones to cancer using conventional methods.  However, I ultimately decided that the past is in the past, and if this information can help save a life in the future, it is important that it gets out there.

After listening to all the stories of the cancer survivors, these are some of the key things I noticed and what I learned about the treatments, tips, and resources that are available:

  • FAITH – I noticed that every cancer survivor shown had a deep faith in God and faith in the ability of their own body to heal itself.
  • DETOX – I learned that one of the first things these patients did was detox their bodies as part of their treatment plan. Some of the ways they used to detox their colon, kidneys, liver, and lymph nodes were through juicing wheatgrass and other fruits and vegetables, fasting, herbs, coffee enemas, and colonics.
  • SUPPORT – Each of these cancer survivors had a deep support system. They were deeply loved and supported by close friends or relatives.
  • EMOTIONAL HEALTH was one of the main focuses of their healing process. Eliminating stress from their lives was a key factor in their healing.  Some also worked on letting go of their fears, and one spent a considerable amount of time dealing with past pains until he could make peace with each event.
  • NUTRITION played a huge role in the healing of all of these patients. They all changed their diets to eliminate sugar and processed foods and to eat a diet of REAL foods.  Many of them strictly followed a raw, vegetarian diet during their healing process.
  • Many of them added cancer-fighting foods to their diets, such as green pepper, eggplant, turmeric, ginger, wheatgrass, eggplant, and hot peppers.
  • ESSENTIAL OILS, especially Frankincense, Myrrh, and Cannabis oil.  Sandalwood and lavender oils were also mentioned.
  • NATURE.  Many of them spent a lot of time out in nature and took advantage of the healing properties of nature. From the sound and smell of the ocean, to the plants that we eat and the sun that shines on our skin to produce Vitamin D, everything in nature is medicinal.
  • SUPPLEMENTS.  Many of them began taking vitamins, especially Vitamin C, D, B17, LifeOne, and Living Fuel 
  • Infrared sauna or infrared heating mats
  • Light & Sound Therapy
  • Oxygen Therapy
  • Laetrile – Vitamin B17 from Apricot kernel pits w/hypothermia
  • GRATITUDE.  Many of them practiced gratitude. In general, they seemed to all have a positive attitude and outlook on life.
  • Chiropractic – “The doctor of the future will give no medicine,  but will instruct his patients in care of the human frame in a proper diet, and in the cause and prevention of disease.“~Thomas Edison
  • Heat therapy – heat kills cancer cells
  • IV therapy
  • Phytotherapy
  • Hydrotherapy
  • Micronutrient therapy
  • Essiac Tea
  • Earthing – Walking barefoot on the beach or in the grass.
  • And many other therapies were mentioned.

Here are some resources that were mentioned:

I believe knowledge is power. It is important to know that there are so many other treatment options available in addition to the conventional methods of surgery, chemo, and radiation.  There are as many effective treatments out there as there are types of cancer.  I personally cannot recommend any of these specific therapies, but I encourage you to do your own research before trying any of them.  Having this knowledge could help you save a life one day…possibly even your own.

https://www.youtube.com/watch?v=jXj0a624JC4

Recipe: Roasted Pumpkin Seeds

Oct19

roasted pumpkin seeds ingredients

October in New England means running through corn mazes, picking apples, gathering up fallen leaves & jumping in them, and of course, carving pumpkins.  Pumpkin carving is one of our favorite autumn traditions.  One of the things my daughters love most about carving pumpkins is roasting the seeds afterwards for a tasty autumn treat!

Pumpkin seeds are not only delicious, they are packed with nutrients and provide many health benefits as well:

  • They are a good source of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium.
  • They are also a great source of Fiber, Protein, and Vitamin E.
  • They help to reduce levels of LDL Cholesterol
  • They help to reduce inflammation
  • and many more…

Here is the recipe we use in our family for roasted pumpkin seeds.  You may experiment with different spices and season to your liking.

Ingredients

  • Seeds from one or more pumpkins
  • Olive oil
  • Salt or other seasonings (to taste)

Directions

  1. Remove the seeds from the pumpkin.
  2. Rinse seeds and separate from flesh.  Lay seeds in a single layer on a paper towel and pat dry.
  3. Spread seeds in a single layer on a baking sheet.
  4. Drizzle 2 Tablespoons Olive Oil over seeds
  5. Sprinkle 1/2 teaspoon salt evenly over seeds
  6. Bake at 350 degrees for 25 minutes or until golden brown.
  7. Season as desired.
  8. Enjoy!