Many foods give you some health benefits, but certain foods are positively jam-packed with powerful nutrients that support optimal health. These amazing foods give you the most bang for your buck, making every bite count. Maximize nutrient density and health benefits with the following incredibly nourishing, delicious, and easy to prepare foods!

Salmon

Oily fish like salmon is rich in the omega-3 fatty acids eicosapentanoic acid (EPA) and docosohexanoic acid (DHA). These omega-3s play a starring role in the picture of health because they support a balanced inflammatory response in the body. This is important for both short and long-term inflammation. For example, when you get hurt, a temporary inflammatory response is needed to heal the injury. This short-term inflammation is intended to subside after the healing process is complete. However, without adequate EPA and DHA, the body is unable to return to normal and inflammation persists, leaving the entire body in a pro-inflammatory state. It is this long-term “silent” inflammation that is problematic and can take a serious toll on your health. If proper levels of EPA and DHA are not maintained, your whole body, including the liver, brain, heart and muscles, pays the price. By getting enough EPA and DHA in your diet, you can support the balanced inflammation levels that foster a healthy body and mind. If your immune system is in good shape, try salmon rare or medium rare for the best health benefits.

Berries

Vibrantly colored berries, such as blueberries, raspberries, and blackberries, not only pack a color punch, but pack on the health benefits, too. Full of antioxidants, these red and purple fruits support cardiovascular, visual, mental and skin health, just to name a few. The antioxidant pigments are actually what give berries their trademark colors. Red and purple berries are bursting with anthocyanins, antioxidant pigments known to be free radical fighters. Free radicals wreak havoc on the body, damage tissues, and accelerate the aging process. Eating berries every day is a tasty way to rejuvenate your skin, eye, brain, and heart health.

Ginger and Turmeric Roots

Close botanical relatives that are often found together in flavorful Indian foods, ginger and turmeric contain health-promoting compounds that have been prized for centuries. Ginger, used as a digestive tonic, contains antioxidants galore. Gingerol, the active compound in ginger, is responsible for modulating inflammation and supporting cell health. Curcumin is the active compound in turmeric. Curcumin is another nutrient that supports balanced inflammatory levels in the body, which are key for maintaining overall health.

Garlic

Another herb that has historical roots in ancient times, garlic has a reputation not only for warding off vampires, but also as valuable household remedy. Recent research provides evidence for its health-supportive properties. Allicin, garlic’s best-known active compound, has been studied for its ability to support cardiovascular, immune system, inflammatory and cellular health. It may not freshen your breath, but garlic can help to refresh your health.

Citrus Fruit

The flesh and peels of citrus fruits contain flavonoids, which are compounds plants produce for various purposes, such as protection from pests, disease, and sun damage. Flavonoids protect human health in similar ways by supporting the health of the skin, heart, bones and other cells. In addition to health-boosting flavonoids, citrus fruits are full to the brim with vitamin C.  One of the body’s most important antioxidants, vitamin C supports immune, cardiovascular, and cellular health. In fact, without vitamin C, the immune system cannot function properly. Whether you eat them whole or  juice them, citrus fruits are a sweet way to take care of your health year-round.

Nuts

Vitamin E is naturally found in high concentrations in whole nuts, with some of the best sources being almonds and hazelnuts. Vitamin E acts as an antioxidant in the body, protecting against free radical damage and supporting cellular health. This vitamin supports the health of the immune and cardiovascular systems, as well as the body’s detoxification process. From the outside-in and the inside-out, eating nuts is a great way to get your vitamin E levels up. So, go nuts!

It is easy to incorporate all of these versatile and nutrient-dense foods into your diet. This recipe includes all of the power-packed foods above in one delicious meal!

Salmon Berry Salad with Almonds and Citrus Vinaigrette (serves 2)

Ingredients

• 2, 6 oz. salmon filets
• 1 small clamshell of organic spinach and arugula blend
• ½ cup organic blackberries, rinsed and dried
• ½ cup organic raspberries, rinsed and dried
• ½ cup organic blueberries, rinsed and dried
• 1 TBSP olive oil
• ¼ tsp. garlic powder
• ½ tsp. ginger powder
• ½ tsp. turmeric powder
• 1/8 tsp. cayenne pepper
• Dash of salt and pepper, to taste

Dressing

• 1 large orange, juiced
• 3 TBSP olive oil
• 3 TBSP balsamic vinegar
• 1 TBSP Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste
• ¼ cup sliced almonds

1. Place salmon skin-side down on foil, top with olive oil, garlic, ginger and turmeric powders, cayenne, salt and pepper.
2. Place salmon under broiler and cook for four minutes per side. Oven broilers vary, so watch closely; salmon overcooks quickly.
3. While salmon is in the broiler, place arugula and spinach, blackberries, blueberries and raspberries in a large bowl. Toss together lightly.
4. In a separate bowl, whisk together dressing ingredients.
5. When salmon is done cooking, place on top of berry salad mixture, top with almonds and drizzle with dressing. 

For more recipes, check out Natural Grocers.com.

Further Reading:

• How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe
  
• Things You Should Know About Garlic – DIY, Recipes, Other Tips
• Wild Caught? Maybe Not – Salmon Sold to You May Have Been Farm Raised

Sources:

1. Wilson, L. (2013). EPA & DHA: The Fats of Life. August-September 2013 Health Hotline.
2. Allbritton, J. (2009). Blueberries. Natural Grocers Nutrition Education Department.
3. Allbritton, J. (2010). Age Decelerating Antioxidant-Rich Foods. Natural Grocers Nutrition Education Department.
4. Pratt, H. (2013). Garlic. Natural Grocers Nutrition Education Department.
5. Briggs, S. (2008). Citrus Bioflavonoids. Natural Grocers Nutrition Education Department.
6. Allen, J. (2004). Vitamin C. Natural Grocers Nutrition Education Department
7. Allen, J. (2003). Vitamin E Fact Sheet. Natural Grocers Nutrition Education Department.

We’re a world of coffee lovers aren’t we? The coffee culture is strong and for many of us our day hasn’t started unless we’ve grabbed our favourite hot beverage from our local Starbucks. The caffeine kick is one that can’t always be denied and a morning coffee is a solid addition to many a morning routine.

Sometimes it’s easy to forget about the calorie content of a drink. We think of it as a liquid and therefore don’t always associate it with its devilish side effects. A hot chocolate from a coffee chain can have as many as 400 calories in it. Pretty shocking right? You might as well just chomp into a bar of chocolate.

And then there’s the extra cost.  In the long run, you could save yourself around £500 (about 750 American dollars) per year just by cutting your coffee shop habits. So how can you save calories, save cash, and still enjoy a delicious hot drink to start your day?

There are plenty of healthier alternatives that will not only cost you less but also save on calories, increase your health, and battle against the dreaded winter cold. So without further ado, here are the best vegan friendly drinks to give a try this winter:

Simple Ginger Tea

There are some amazing benefits from consuming ginger, including anti-inflammatory properties, nausea reduction, and increased circulation.

Add 2-3cm of fresh root ginger to a mug of warm water for added warmth, and be sure to drop in a stick of cinnamon for an extra kick! It’s a quick and easy festive drink that is low in calories.

Honey Lemon Warmer

This one is especially handy if you’re trying to recover from a sore throat or head off a winter cold. Honey has many amazing health-enhancing benefits. It’s great for soothing a sore throat while giving your immune system a boost. This is particularly handy at this time of the year when colds are spreading like wildfire.

You might be concerned about the sugar levels of honey, but don’t be too worried. These natural sugars won’t harm you in small doses. Add 1-2 teaspoons of organic honey (depending on your sweet tooth) to a mug of warm water, and add a few slices of fresh lemon for an added zing

A Nutty Treat

One of my personal favourites is a gorgeous nutty winter warmer! Simply heat a mug of almond milk and add a drizzle of date syrup for a gorgeous toffee-like taste. This drink comes closest to rivaling drinks from the coffee chains, and it’s low in fat too! If you do want to add a naughty twist (we all deserve a treat now and again after all) grate your favourite vegan chocolate to finish it off. Yum!

Pumpkin Spice Latte

Okay. So Halloween may be over, but who can resist a pumpkin spice latte over winter time? It’s a definite favourite amongst the coffee lovers of the world. Why should vegans have to miss out? Simply add two tablespoons of pumpkin puree to your morning cup of coffee along with two tablespoons of almond (or coconut) milk, a drizzle of vanilla extract, and any fancy toppings you wish to include! My favourite is cinnamon, but you could also add vegan whipped cream or maple syrup.

Cranberry Cider

Combine cranberry juice (the proper stuff) with apple cider in a saucepan and heat, stir in 1-2 teaspoons of brown sugar and add flavourings of your choice. Popular flavours include cinnamon or ginger for additional warmth and a slight kick, adjust the amount of flavouring to your taste. To make it even more festive, add some sliced orange and a Christmas themed mug!

Will you be cutting down on the coffee chain purchases this winter in favour of your own, healthier homemade recipes? I’d love to hear about more vegan drink recipes to try!

Recommended Reading:

• How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe
• Cinnamon – Ceylon Vs Cassia, Health Benefits, and Other Interesting Facts
• Turmeric – Learn More about This Ayurvedic Herb

Coconut oil has been used since ancient times for its remarkable effects on skin and hair. It is rich in carbohydrates, vitamins and minerals, which is the reason coconut oil is used as a major ingredient in many cosmetic soaps and creams and even used in preparation of many dishes and salads in Asian countries.

Coconut oil is a natural and safe alternative to chemical-laden products.

Natural Homemade Hair Conditioner

Coconut oil is the best alternative to your chemical based conditioner. It will make your hair soft and shinier.

Ingredients

• 1 – 2 tablespoons of coconut oil
• 2 – 4 drops of essential oils (rosemary, sage, peppermint, vanilla, geranium, lavender, eucalyptus or grapefruit)
• Something to cover your hair

Instructions

• Heat a small amount of coconut oil until it liquefies and then add essential oils and mix the two.
• Apply the oil directly onto your scalp and gently massage.
• Comb the hair to make sure the oil is evenly distributed throughout the hair. Cover your hair for some time with a shower cap.

Chemical Free Face Moisturizer Recipe

Coconut oil has moisture-retention property and that’s why it can work as a natural moisturizer. Moreover, applying it will also keep your skin soft and smooth and well-hydrated.

Ingredients

• 1 tablespoon of coconut oil
• 1 – 2 tablespoons of shea butter
• 1 teaspoon of vitamin E oil
• 2 – 4 drops of essential oils

Instructions

• Heat coconut oil.
• Add shea butter
• Add vitamin E oil and essential oil
• Mix

You can apply this mixture to your skin to enjoy the benefits of coconut oil.

Coconut Oil Lip Balm Recipe

Although applying unrefined coconut oil to your lips is good enough to keep the moisturized, the following is a simple way to make a lip balm using coconut oil.

Ingredients

• 1 – 2 teaspoons of coconut oil
• 1 teaspoon of beeswax
• 1 – 2 drops of essential oils

Instructions

• Warm your coconut oil till it turns liquid and then add beeswax to it. Allow the beeswax to melt and then add few drops of your favorite essential oil.
• You can store this on-the-go lip balm in small containers and carry them wherever you go.

Homemade Toothpaste with Coconut Oil

Coconut oil’s anti-microbial property makes it efficient enough to buzz off the bacteria and germs in your teeth.

Ingredients

• 1/2 cup of coconut oil
• 4 – 6 tablespoons of baking soda
• 1 teaspoon of powdered stevia
• 15 – 20 drops of essential oils

Instructions

• Heat the coconut oil to make it soft but don’t allow it to turn into liquid.
• Now add baking soda, essential oil, and stevia.
• Mash all the ingredients together and then whip it till it turns light and creamy.
• You can store this mixture in a jar and use it as your daily toothpaste.

Coconut Oil Salt Scrub Recipe

For keeping skin soft and smooth, nothing quite compares to a warm bath and this coconut oil salt scrub!

Ingredients

• 1 cup of coconut oil
• 1/2 cup of Epsom salt
• 1/2 cup of dead sea salt
• 15 – 20 drops of essential oils

Instructions

• Heat the coconut oil till becomes liquid and the add salts and essential oils to it.
• Mix well all the ingredients and then store it in a glass jar.
• You can use this once a week and then soak yourself into warm water to make sure the body gets nourishment due to these ingredients.

Recommended Reading:

• 35 Things You Could Do With Coconut Oil – From Body Care to Health to Household
• Heal Cavities, Gum Disease, Naturally with Organic Oral Care
• Things You Should Know About Garlic – DIY, Recipes, Other Tips

If you’re shopping for an all natural toothpaste, the list of ingredients to avoid includes diethanolamine, propylene glycol, fluoride, aspartame, saccharine, sodium lauryl sulfate, Triclosan, glycerin, sorbitol, and microbeads. After careful examination of the ingredients, the discerning shopper will see the similarities between food products and other body care products. There are a lot of toothpaste companies that are merely pretending to be healthy.

Finding a toothpaste that is actually good for you, in other words, one that actually helps improve oral health, can be challenging. So why not make your own?

All you need is a formula that you can brush into the teeth and gums that helps to scrub away and kill bacteria and other microbes while it polishes the teeth lightly without acidifying the mouth with toxins that damage tissue and leach calcium from the teeth. It’s actually not so hard when you forgo the chemicals! Here are four recipes for oral health that you can use to mix and match and come up with your own regimen. You’ll save some money and extend the life of your yappers.

Simple Toothpaste Recipe

You can make homemade toothpaste, that’s not really a paste, with the following:

Ingredients

• 1 teaspoon baking soda
• 1/2 teaspoon unrefined sea salt, finely ground

Instructions

Just mix the ingredients. You can also add an essential oil like peppermint or cinnamon; you can easily add a drop on the brush before brushing.

Homemade Earth-paste Recipe

If you like the earthy shampoos and soaps, then this toothpaste formula is right up your alley:

Ingredients

• 4 Tbsp bentonite clay
• Distilled water
• 5 drops tea tree oil
• 1 drop liquid stevia
• 10 drops peppermint essential oil
• 2 Tsp unrefined sea salt

Instructions

• Combine 2 tablespoons of water with the bentonite clay in a glass bowl and mix well using a non-metal spoon (the clay shouldn’t come in contact with metal)
• Add tea tree oil, stevia, and peppermint essential oils
• Add salt, mix well
• Add water to taste and texture
• Store toothpaste in a glass with a lid (the toothpaste will dry out over time if left uncovered)

Homemade Remineralizing and Whitening Toothpaste Recipe

Make your own remineralizing toothpaste with calcium, magnesium, stevia, coconut oil, and essential oils to help your teeth stay strong and your gums stay healthy.

Ingredients

• 5 parts calcium/magnesium powder (the best calcium for this can be obtained with this homemade calcium recipe)
• 2 parts baking soda
• 1 part unrefined sea salt, finely ground
• 3-5 parts coconut oil to get desired texture
• Optional ingredients: Essential oils for flavor and/or kill germs (mint, cinnamon, tea tree, peppermint, orange), and stevia (takes very little)

Instructions

• Mix calcium, salt, and baking soda in a bowl
• Add coconut oil, one part at a time until you reach the desired consistency
• Add any optional ingredients
• Store in small glass container

Hydrogen peroxide is added to many homemade toothpastes, especially those formulated for whitening. But hydrogen peroxide is one of those ingredients you are not supposed to swallow and it can irritate the gums. It is not a good idea for kids or for anyone with sensitive, damaged, or diseased gums.

Shillington’s Tooth and Gum Formula

If you suffer from oral health issues such as gingivitis or cavities, add oil pulling, chewing on garlic, and also add Shillington’s Tooth and Gum recipe to your homemade toothpaste.

Dr. Shillington’s Tooth and Gum Formula Recipe (or purchase here)

(Use Organic ingredients where ever possible).

• 10 oz Echinacea tincture
• 1/4 cup of tea tree oil
• 4 oz. bayberry tincture
• 2 oz. oak gall (or 3X oak bark) tincture
• 2 TBS. Cayenne tincture
• 2 1/2 dropperfuls of peppermint oil
• 2 1/2 dropperfuls of clove oil

A “part” is a measurement by volume, not weight. Blend all ingredients together and make into a tincture using a 50/50 blend of alcohol and distilled water. For more, see How to Make a Tincture.

We also recommend addressing gut health and the first three sources below for acute gum infections and other more serious oral health issues.

Sources and Further Reading:

• Mercury fillings, root canals, cavitations – what you need to know – Organic Lifestyle Magazine
• Heal Gum Disease and Cavities Naturally – Step by Step – Organic Lifestyle Magazine
• Periodontal Disease, Gum Disease – What you need to know – Organic Lifestyle Magazine
• The Toxic Toothpaste Ingredients That You Need To Avoid For Good Oral Health – Organic Lifestyle Magazine

Are you beginning to feel eyestrain from staring at your laptop screen for hours on end? Are you having headaches, too? You’ve been putting off that visit to your ophthalmologist, haven’t you? The visit to the doctor can probably wait if you make some necessary changes to your diet. Here are some salads you could include in your diet that will benefit your eye health:

Chicken Chopped Salad

The chicken chopped salad is both appealing and appetizing. The brightly colored vegetables, along with the lean meat, prove to be an extremely healthy meal option. They are loaded with lutein, zeaxanthin, vitamins E and C, as well as the mineral zinc that prevents retinal damage and consequent loss of vision. 

Ingredients:

• one cup of romaine lettuce chopped up into bite-sized bits
• 1-2 cups of cooked chicken
• one cup of baby spinach
• ½ cup of frozen peas
• ½ an orange pepper – diced
• ¼ cup of slivered almonds
• ½ an orange, peeled and chopped

Dressing:

• ¼ cup of nonfat Greek yogurt
• 1 garlic clove – minced
• 1 tablespoon of curry powder
• Juice from the remaining 1/2 orange.

Prepare the dressing in a separate container by mixing all the ingredients and whisking till you have a smooth, creamy consistency. Next, throw all the other ingredients in a large bowl and drizzle the vinaigrette over it. Mix well and season with salt and pepper.

Springtime Green Salad

Green salad is the perfect option for a summer afternoon. It also provides several nutrients that are beneficial  for your eyes. 

Ingredients:

• one English cucumber
• 2 granny smith apples
• one lime – peeled
• 4 cups of baby spinach leaves
• 4 cups of baby kale
• 2 cups of thawed frozen peas or fresh peas
• 2-3 cups of loosely packed mint leaves

Dressing:

• 1 ½ cups of plain, non-fat Greek yogurt
• 1 tablespoon of honey

Rinse the cucumber, spinach, kale, peas, mint leaves, and the lime. Next, peel the cucumber and finely chop it. Also, chop the spinach, kale and mint leaves haphazardly. Put all these ingredients in a bowl and add  yogurt honey to it. Mix well. Squeeze the lime and add slivered almonds to garnish. The cucumber in the salad will leave you refreshed while spinach and kale will aid digestion and skin health.

Deli- Styled Kale Salad 

Kale is a rich source of lutein and zeaxanthin that help keep your eyes healthy and prevent ocular damage or cataracts. 

Ingredients:

• 2 cups of kale cut into 2 in strips
• an onion – cut in half and then thinly sliced
• one cup of roasted and sliced almonds
• 3 peaches sliced
• ¾ cup of gold raisins

Vinagrette:

• ½ cup of apple cider vinegar
• 1 and ½ tablespoons of Dijon mustard
• 1 and ½ cup of extra virgin olive oil
• 1 tablespoon of honey

First, prepare the greens by cleaning and chopping the kale. Next, slice the peaches and the onion, and toast the almonds and slice them. Prepare the vinaigrette. Keep whisking so that the ingredients mix properly. Season with salt and pepper. Lastly, combine all the ingredients together by adding the vinaigrette to the kale, peaches, onions, and almonds. Toss well and allow the salad for sit for some time before serving. Kale can take a little time to break down and become soft. You can garnish the salad with some crumbled cottage cheese.

Editor’s Note: If you are in a hurry, pour a little of your olive oil onto the kale and massage it into the leaves with your fingers. This takes a minute or so to soften the leaves.

Romaine Salad

Romaine lettuce is an excellent source of vitamin K, vitamin A, and folate and it is a good source of other nutrients as well. Vitamin A is essential for healthy eyes.

Ingredients:

• 2 cups of Romaine lettuce chopped into 1-inch pieces
• 1 cup of radicchio that has been chopped into bite-sized bits
• 1 cup of thinly sliced fennel bulb
• some freshly cracked black pepper
• 2 tablespoons of freshly chopped parsley or cilantro
• 2 tablespoons of thyme
• 2 tablespoons of fennel leaves

Dressing:

• 1/2 cup of olive oil
• 3 tablespoons of apple cider vinegar
• 1 tablespoon of lemon
• 1 tablespoonDijon mustard
• 1 tablespoon maple syrup

Add all the ingredients in a large bowl and drizzle the salad dressing. Keep mixing and season with sea salt and pepper. Allow the salad to sit for some time before serving. This will ensure that the vegetables absorb the flavor from the dressing. It will also ensure that the nutrients of the romaine lettuce and other vegetables are more easily absorbed by your body.

Conclusion

Salads are an extremely healthy addition to your diet. All colorful vegetables and fruits are rich sources of antioxidants and vitamins that ensure good eye health. They also contain adequate amounts of dietary fiber that facilitate weight management. With these salads, you would be protecting your vision as well as ensuring weight loss. That’s killing two birds with one stone!

Recommended Reading:

• 80% Raw Food Diet
• Six Foods That Naturally Improve the Health of Your Eyes
• Shillington’s Eyebright Formula Product Review
• Natural Cures for Cataracts

Sources:

• Effects of lutein and zeaxanthin on aspects of eye health – Pub Med
• 20 Effective Home Remedies For Sore Eyes – Stylecraze
• 10 Reasons You Should Be Eating Romaine Lettuce Above All Others – Prevent Disease

This is more than a detox article. This is a lifestyle article. If you want to be disease free, vibrant, and truly healthy, it’s time to develop continuous detoxification habits that you do daily.

A very thorough detox can be expensive and challenging to complete. Some people who are very sick, or otherwise very toxic, need this kind of detoxification protocol, but most don’t, and most cannot afford to spend hundreds, or even thousands of dollars on supplements. The good news is that with the right habits, anyone can detoxify all the time without doing a “detox” that takes up all of your time, energy, and money.

The trick to detoxifying without fasting is to eat foods that help you to detoxify the body, and to drink plenty of water. Even better than water, here’s a recipe to kick off your detoxification protocol.

Reated: How To Heal Your Gut

Cranberry Lemonade Recipe

• Glass gallon jar
• Safe, clean, spring water or distilled water
• 1 cup of unsweetened, organic cranberry juice, not from concentrate
• 3 organic fresh lemons
• A citrus juicer
• Liquid stevia
• Liquid cayenne

Fill the jar to about 85% capacity with spring water (or distilled water). Squeeze the lemons and pour the juice into the water. Add cranberry juice. Add stevia to taste and then add cayenne to taste. The amount of cayenne used is up to you, but the more the better.

Recommended: How To Heal Your Gut

If you don’t have access to a good source for spring water, use other clean, drinking water that does not contain fluoride. If you don’t have access to organic lemons, use conventional. Fresh is best. If there are no fresh lemons, use organic bottled lemon juice. If you can’t get cranberry juice that is not from concentrate, get the reconstituted kind (just don’t get any kind of cranberry juice that has any other ingredients like sweeteners or other juices). If you can’t stand cayenne, don’t use it. No glass jar? Use plastic.

Since it’s cranberry season again, if you have a blender, try whole cranberries instead of juicing them. You can also throw in some of the organic lemon peels, as much as you can stand to taste. (Only organic. Don’t use peels from conventional lemons.) It’s pretty sour, but it has lots of benefits.

If you have powdered cayenne and/or powdered stevia, I recommend using a blender to mix some of the liquid with the powders so they don’t settle later.

The lemon juice will help flush the liver. The cranberry juice will help flush the kidneys. If you drink a lot of it, every day, you will feel an amazing difference in your health and vitality. This recipe is a far better choice for most people than the Master Cleanse.

Salad Recipe That Detoxifies

Produce detoxifies. Fresh, whole, raw vegetables, herbs, and fruits pull toxins from the body, repopulate healthy, beneficial gut bacteria, and give the body the nutrients it needs including enzymes and other phytonutrients that are almost non-existent in most modern diets.

Try to eat a huge salad every day with lots of greens, plenty of other colors, garlic, cilantro, ginger, and more. Check out this salad recipe.

The Salad Base

• Spinach
• Arugula (I prefer baby arugula, mature arugula tastes funky)
• Collard Greens (they’re very bitter; use sparingly)
• Lettuce (mix it up, try an organic spring mix)
• Kale
• Beet greens (the tops of beets)
• Red cabbage (thinly shred like a slaw or a little thicker, depending on the texture you prefer)
• Rainbow chard

Shredded, Grated

• Carrots
• Zucchini
• Beetroot
• Diakon (or other radish)

Chopped or Diced

• Leeks
• Red onions
• Red and yellow bell peppers
• Cucumbers
• Cilantro
• Asparagus (try cooking in a balasmic vinger first)

Extras

• Pomegranate seeds
• Olives
• Raisins or dried cranberries
• Sesame seeds
• Ground papaya seeds and/or ground pepper
• Avocado
• Eggs (try soft boiled)
• Beans (black, pinto, kidney, green, garbanzo, etc.)
• Garlic
• Turmeric
• Chia seeds

It’s not an exact recipe, and it doesn’t have to be. Mix it up. Try new things. My salads generally have about 15 ingredients. Make them big; make them diverse. Just imagine you’re in nature, not modern society, and all you have to eat is nothing but a wide variety of the best, whole, fresh, healthy vegetables and herbs. This is what a big salad a day can do for you: it’s life changing.

I throw in chick peas or a three-bean salad combination. If you’re not vegan, try a sheep feta cheese with this salad, and throw on some eggs. It’s good with meat, too, like chicken or steak.

Don’t ruin it with a crappy salad dressing! All this salad needs is a little balsamic vinegar (apple cider is better, but I don’t like the taste as much in my salads), or some fresh lemon juice or something. It doesn’t take much.

Daily Habits for Constant Detoxification

• Breathe in deeply, fully and properly
• Eat a big salad every day (I make seven every Sunday)
• Drink lots of cranberry lemonade every day
• Bodyweight squats every day.

That last one is more important than you may think. We expel more toxins through our skin and breathing than we do through bowel movements and urination. Get up, sweat, get your heart rate going, and breathe! I recommend bodyweight squats because it’s an important movement in nature (we used to squat a lot!), and it helps detoxify the body as you do them. Practice good form of course, and build up slowly. Start with 20, take a day off, but get up to 100 a day.

Related: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

Imagine that. 100 squats, a big huge salad, and a gallon (or so) of cranberry lemonade every day. If you can do it, you will reverse and set back disease for many years and feel amazing. When you are detoxifying, stick with the salads, squats, and lemonade. When you’re not, just fill in the rest of your diet with unprocessed, whole foods (organic whenever possible) and you’ll be healthier than anyone you know.

That’s pretty much my secret to good health. I make an 11 cup salad every day, I drink a gallon of cranberry lemonade every day, and I do squats. Sometimes I juice, but it’s done with lots of turmeric and ginger, and it’s not very sweet. I do enjoy an ultra healthy smoothie, and I put in lots of “superfoods” (I kinda hate that phrase, but, oh well), with Total Nutrition Formula.

When I need to go through a serious detox, I typically throw in SF722, Blood Detox, and some probiotics.

If you’re suffering from serious illness, or you know it’s coming soon if you don’t change your habits, this protocol will bring you to another level in health, but at some point you may want to do a more serious protocol that targets all of the elimination organs, and seriously address your gut health.

If you’d like to see some more recipes (and if you want to make your own tinctures and teas for your detox):
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Recommended Products:

• Mother Earth Organic Root Cider – Barrier Island Organics
• Formula SF722
• Floramend-Prime by Thorne
• Shillington’s Blood Detox Formula

Further Reading:

• How to Kill Fungal Infections
• 80% Raw Food Diet
• One Gallon Challenge
• Cheap and Easy Detox Protocols

The gluten free household faces unique challenges. Even though gluten-free products have become more mainstream, they still cost between 2 to 10 times more than conventional alternatives. And even at those hefty prices, gluten free products like pancake mixes are rarely organic.

Until recently, cooking was all but a lost art. For those who wish to take back our health and save money on eating out, cooking from scratch is becoming more popular than ever.

A truly healthy diet consists of 80% or more fresh, raw, organic produce – more vegetables than fruits. (Check out the 80% Raw Food Diet for more information.) But for those of us who are foodies, this still leaves a little wiggle room for variety. Although anything made with sugar should not be a staple in our diet, no one should be forced to live life without pancakes. Even if gluten doesn’t bother you, this recipe should prove far superior to any other pancake recipe, and it even forms a complete protein!

Whenever possible, buy organic. In the case of cornstarch, always buy organic to avoid GMO corn products.

You Will Need

• Organic Rice Flour (brown or white)
• Organic Corn Starch
• Tapioca Flour
• Garbanzo Bean Flour (aka Chickpea Flour)
• Aluminum Free Baking Soda
• Aluminum Free Baking Powder
• Gelatin or Organic Xanthan Gum
• Sea Salt
• Organic Maple Sugar
• Fruit (optional)
• Eggs or Egg Replacer
• Butter or Spread (Cow, Goat, or Earth Balance)
• Buttermilk, Kefir or Yogurt (Cow, Goat, or Coconut)
• Honey or Maple Syrup
• Organic Vanilla Extract
• Optional toppings include up to 2 Cups Fresh Fruit (Blueberries, Strawberries, Bananas and Cherries are all popular choices, but any fruit you like will do) and Whipped Cream.

Dry Pancake Mix (Makes 3 Batches)

First mix up a batch of dry pancake mix. Feel free to double or triple this recipe. Keep what is left over in a closed jar in your pantry for later use. The mix tastes best when used within 3-6 months.

• 3 ½ Cups of Rice Flour
• ½ Cup of Corn Starch
• 1 Cup Garbanzo Bean Flour
• 1 Cup Tapioca Flour
• 1 ½ Teaspoons Baking Soda
• 3 Teaspoons Baking Powder
• 1 Tablespoon Salt
• 1 Teaspoon Xanthun Gum or Gelatin
• 3 Tablespoons Maple Sugar

Pancakes (Yields about 12 pancakes)

• 2 Cups of Dry Pancake Mix (see above)
• 2 Eggs or Egg Replacer
• 2 Cups Milk
• 4 Tablespoons Melted Butter (or Spread)
• 1Tablespoon Vanilla Extract

Combine all of the dry ingredients in a large mixing bowl and stir with a whisk, or you can put the dry ingredients in a closed container and shake a few times.

Preheat your pan or griddle (we prefer cast-iron, and we advise against Teflon).

Whisk the eggs, milk, melted butter, and vanilla extract. Add dry ingredients and mix until well combined. (It can still have some lumps).

Add a small amount of butter, or cooking oil to the pan. If it sizzles, it’s ready. We like avocado oil, rice bran oil, peanut oil, or coconut oil. (For this purpose olive oil is a poor choice due to its low smoke point; it burns too easily)

Using a ladle, pour the pancake batter onto the griddle or large pan. Within 2-3 minutes, bubbles will form around the edges of the pancake. Gently slide a spatula beneath the pancake and carefully flip. (The cooked side should be golden brown.) After another minute or two your pancakes will be ready. If not served immediately, pancakes can be kept warm for up to 30 minutes when covered and held in a 200-degree, preheated oven.

Recommended Reading:

• Powerfully Healing Raspberry Cream Smoothie Recipe
• No More Gluten – How I Found Health After MS
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases