Holistic Tips to Keep Your Family Healthy

It’s that time of year again, the end of summer is approaching and the cold and flu "season" is around the corner.  People are headed back-to-school, holidays are approaching and the commercial industry starts bombarding stores with processed candy and desserts. 

Nutrition is the key to health.  When the season changes and people start consuming large quantities of sugar-laden foods, immune systems weaken and become overworked.

Boosting your immune system is important if you want to stay healthy.  A healthy immune system will lessen your chances of getting sick.  If you do get sick, the duration of illness will not last as long and you will recover quicker. 

Now is the time to plan for the season change. 

Holistic Tips to Keep Your Family Healthy

Lemons, ACV, Elderberry Rose Hip Syrup, Master Tonic, Raw Honey, Lemons, Garlic, High Vitamin Butter Oil Fermented Cod Liver Oil Blend, Kelp Granules, Ginger, Shiitake Mushrooms, Kombu

{Amazon & Mt. Rose Herbs Affiliate links included help support this blog}

Stock Your Kitchen w/ These

• Organic Lemons – Great for colds, sore throats, cleansing.
• Organic Garlic – Naturally antimicrobial, both antiviral and antibacterial, great for upper respiratory issues.
• Raw Honey – Naturally antibacterial, antiseptic and antifungal (not for babies).
• Coconut Oil -  Strengthens the immune system, is naturally antimicrobial and has antibacterial, antiviral and antifungal properties.
• Organic Ginger – Great for upset tummy, chills, colds and fevers (use w/ caution if pregnant, consult w/ your health care practitioner). 
• Organic Cranberries – Preventative, bacteria cannot thrive w/ cranberry.
• Dried Thyme – Naturally antimicrobial, make as a tea for colds/flu, great for coughs and respiratory issues, helps relieve diarrhea.
• Organic Shiitake Mushrooms – Have immune boosting properties.
• Elderberry & Rose Hip Syrup – Preventative, increase amount w/ illness, known for helping prevent the flu and/or lessen the duration of the illness.
• Fermented Cod Liver Oil & High Vitamin Butter Oil – Natural dose of vitamin D, very important for staying healthy, helps the immune and digestive system.
• Organic Sea Vegetables like Kombu, Kelp, Nori, Wakame – Full of vitamins and minerals, very nourishing, add to soups, beans, grains, vegetables (See Resources).
• Seasonal Organic Vegetables & Fruits for Juicing – Very cleansing, full of nutrients that are readily available for your body.
• Lacto-Fermented and Cultured Foods – Great for your gut, loaded with natural probiotics, helps with digestion, helps boost your immune system. 
• Bone Broth or Homemade Stocks – Loaded with nutrition, very nourishing, helps with healing process, stock up and store in freezer.
• High Quality Probiotics – Important for your gut, keeps your gut healthy. 
• Organic Unfiltered Raw Apple Cider Vinegar – Old school remedy, natural antiseptic and antifungal, very healing. 

Nettle, Thyme, Astragalus Root, Catnip, Elderberries, Rose Hips, Fennel Seeds, Vitamin C Powder,  Raw Honey, Olive Oil, Tinctures, Bioplasma Cell Salts, Neti Pot

Stock Your Holistic & Herbal Wellness Chest w/ These

• Organic Olive Oil (high quality)  - To make rubs/salves/oils.
• Pascalite Clay – Many uses, very healing.
• Neti Pot – A must have for colds/allergies and for keeping your nasal passages clear.
• Dried Organic Herbs & Flowers – Nettle (a MUST have), Rose Hips, Elderberries, Red Raspberry Leaf, Fennel Seed, Chamomile, Catnip, Lemon Balm, Oatstraw, Peppermint, Spearmint, Slippery Elm Powder, Dandelion Leaf, Calendula Flowers, Lavender – Herbs are great for making herbal infusions, loaded with vitamins and minerals that are readily available to your body (I buy bulk dried herbs here).
• Dried Astragalus Root & Tincture – Immune boosting.
• Echinacea Tincture – Immune boosting, helps prevent and treat.  Helps with viruses, is antimicrobial and great for infections.
• Goldenseal Tincture – Very potent, a natural antibiotic.  Use for bacterial infections, persistent infections, take w/ probiotics to help restore good gut flora.
• Calendula Tincture – Very healing, naturally antiseptic.
• Elderberry Tincture or Extract –A preventative or take with illness, helps lessen duration of symptoms, known for helping prevent the flu.
• Cranberry Tincture, Capsules or Concentrate – Take w/ illness, helps lessen duration, bacteria cannot grow/thrive with it.
• Bioplasma Cell Salts by Hylands – 12 essential cell salts that the body needs, many benefits, very healing, increase w/ illness.

***A Note on Tinctures: Glycerin based tinctures do not work as well.***

Essential Oils & Natural Cleaning Products - White Vinegar, Grapefruit Seed Extract, Lemons, Baking Soda

Tips for Your Home

• Change your filters every 1-2 months, especially when the season changes.  Replace w/ high quality filters, not the cheap ones that barely catch anything, you want filters that filter mold, viruses, dander, etc.
• Clean ceiling fan blades.
• Use natural/”green” cleaning products, make sure to read ingredient labels.
• Use True HEPA air filtration portable units (not HEPA-Type).
• Vacuum house at least once a week, every other day if possible, with a HEPA vacuum.
• Add indoor house plants to the home to clean the air.
• Use Nebulizer Diffusers w/ essential oils (like Thieves or Medieval essential oil) to clean the air, body will absorb the healing properties of the essential oils too.
• Remove any commercial-grade scented candles or air fresheners from the home.
• Open your windows as much as possible to allow fresh air into the home, outdoor air quality is almost always better than indoor air quality. 

Your Mind, Body & Spirit

• Remember that your body believes what you tell it and it will act accordingly.  Talk to your body (seriously!) and tell it want you want to occur and/or thank it for getting your attention.  Be positive when talking to your body and be grateful for the messages it sends you. 
• Daily Self-talk – Flood your mind w/ positive thoughts, peace, joy, happiness and comfort.
• Do your best to keep balance and harmony w/ all things.
• End the day w/ positive messages to yourself.  If you have children, this is an excellent time to talk to them and give them positive messages to sleep with.  Tell them that tomorrow will be a happy day, tell them how grateful you are, tell them the things you love about them, tell them that they are happy, healthy, strong, loving and whole.  Say the same things to yourself too!
• When you can, get outside and enjoy the fresh air.  If there is sun shining, make sure you enjoy it and soak up the vitamin D.  Be out in nature as much as possible.  Your body will thank you.
• Get some form of exercise, our bodies are not meant to be sedentary. 
• Make sure to get plenty of rest.  If you do get sick, honor your body by resting and sleeping as much as you need to.

Holistic & Natural Remedies

• Raw Organic Garlic + Raw Honey – This excellent remedy comes from my midwives.  As soon as you feel illness coming on, mince 1 clove of raw garlic into 1 tablespoon of raw honey, take orally, swallow and chase w/ drink if necessary.  The garlic is naturally antimicrobial, both antiviral and antibacterial and the raw honey is naturally antibacterial, antiseptic, antifungal.  This remedy is safe for pregnant moms.
• Garlic Oil – Use for chest rub, drop in ear for ear infections.
• Pascalite Clay – Helps w/ nausea, helps w/ diarrhea, very healing, many uses.
• Bone Broth – Loaded w/ nutrients, helps you heal faster.  See here for my bone broth recipe.
• Cranberry Compote – Great way to get cranberry into your body.  Bacteria cannot grow when consuming cranberry. 
• Vitamin C Tea – Full of vitamin C as well as other vitamins and minerals which are all readily available for your body.
• Thyme Tea – Naturally antimicrobial, great tea to drink during colds/flu, strengthens immune system, important to take during illness and after to help prevent recurrent illness.
• Herbal Infusions – Make herbal tea infusions with various dried herbs and flowers.  Typical infusions steep for a minimum of 30 minutes to overnight.  Loaded with vitamins and minerals that are readily available for your body, better than a vitamin/mineral supplement.  See here for my Nourishing Herbal Tea Infusion and Nettle Cinnamon Herbal Tea Infusion recipe.
• Hot Garlic-Ginger Lemonade – Beneficial for colds/flu, drink hot and often.
• Master Tonic and Pepper Tonic – Helps prevent illness and lessen the duration of illness.
• Elderberry & Rose Hip Syrup – Take as a preventative daily.  Increase dosage w/ illness.  Known for helping prevent the flu and lessen the symptoms. 
• Echinacea Tincture – Great preventative, boosts your immune system.  Take during illness to treat and lessen the duration of illness.
• Thieves Oil or Medieval Oil – Great preventative and helps lessen the duration of illness.  To make your own Thieves Oil, you need Clove, Lemon, Cinnamon, Eucalyptus and Rosemary high quality essential oils.  To make your own Medieval Oil, you need Sweet Orange, Lavender, Lemon, Tea Tree, Eucalyptus, Red and White Thyme, and Rosemary high quality essential oils.  Place in carrier oil (like olive oil or jojoba), rub on bottoms of feet before bed and in the morning after bathing, also dab behind ears.  Use in a Nebulizer Diffuser to help cleanse the home during illness and use as a preventative during the cold and flu season.  
• Raw honey – Naturally antibacterial, antiseptic and antifungal.
• Breastmilk – Very healing and full of beneficial properties, place drops in the eye/ear for infections, drops in nose for congestion, gargle for sore throat, good for the ears, nose, eyes, skin, gut, etc.
• Juicing – Brings balance to the body, very cleansing.
• Slippery Elm "Candies" for Coughs –  Great for pesky coughs.  It helps soothe irritations, helps moisten dry throats and calm coughs.  

Remember, nutrition is key and our body reacts to what we put in it.  Do your best to eliminate or at least limit processed foods and refined sugars.  When you buy food, try to buy organic or food that has been grown using organic practices.  You don’t want your body loaded up with pesticides, herbicides and GMO foods.  Check out local farmers markets and get to know your farmers.  If you need help finding some in your area, to find a local farmer or a CSA box delivery, check here: Eat Wild and Local Harvest.

Nourish the mind, body and soul. 

Be well.

What do you do to help boost your immune system?

Disclaimer: ALL information you read on Recipes to Nourish is purely for informational and educational purposes only.  I love to share and share with love, but I am not a health care practitioner.  This information is not intended to treat, cure or prevent any disease.  If you have questions about food, diet, nutrition, natural remedies or holistic health, please do your own research and consult with your health care practitioner.  


This post is part of Traditional Tuesdays @ Cooking Traditional Foods, WLW Wednesday Link-Up Party @ Women Living Well, Healthy 2day Wednesday @ day2day joys, Works for Me Wednesday @ We are THAT Family, Simple Lives Thursday @ A Little Bit of Spain in Iowa, Whole Health Weekend Link-up @ Nourishing Treasures, Monday Mania @ The Healthy Home Economist, Wildcrafting Wednesday @ Mind Body and Sole, and Weekend Gourmet Blog Carnival @ Hartke Is Online.


Amazon and Mountain Rose Herbs links are affiliate links, prices are the same for you.  Should you decide to purchase through my blog, thank you in advance and much gratitude for supporting Recipes to Nourish.

Cauliflower, Broccoli & Cheddar Cheese Soup

This is one of my all time favorite soups. I make this soup a lot during the colder months.  It is so comforting and yummy.

Cauliflower, Broccoli & Cheddar Cheese Soup

Cheesy Cauli-Broccoli Soup Mmmmmm!

Equipment: Large Stockpot, Grater, Blender or Food Processor, Large Bowl or Large Measuring Cup (8 cup)

• 5 cups cauliflower florets
• 3 cups broccoli florets
• 3 ½ - 4 cups bone broth or homemade stock
• 3-4 fresh garlic cloves, grated or minced
• 2 teaspoons fresh thyme
• 1 strip kombu, optional (See Resources)
• ¼ teaspoon organic kelp granules, optional (I use Maine Coast)
• 2 tablespoons pasture butter (See Resources)
• 8 ounces good quality organic or raw cheddar cheese, divided

1.     Prep cauliflower and broccoli -  wash and shake dry, remove core from cauliflower, cut cauliflower and broccoli into florets. 

2.    Place cauliflower and broccoli into large stockpot.  Pour broth over vegetables, just below vegetables (broth should not cover vegetables).  Add garlic, thyme, kombu and kelp granules.  Stir.

Kombu, Lime Thyme, Kelp Granules & Grated Garlic

3.    Bring to a boil, cover, and reduce heat to simmer for 30 minutes.  Remove lid and simmer for another 15 minutes, or until vegetables are fork tender.

4.   While soup is cooking, grate the cheddar cheese and place in refrigerator until ready to use.

5.    Add small portions of soup to the blender, filling only halfway.  Cover with lid and puree until smooth and combined.  Pour into large bowl or large measuring cup.  Repeat until all soup is pureed.  Pour soup back into stockpot.

6.    Add pasture butter to soup and turn heat on medium-low.  Stir until melted.

7.    Add about 6 ounces of cheddar cheese to soup, stirring constantly until melted. 

8.     Serve hot and top with some of the remaining grated cheddar cheese. 

Yield: Makes about 6 cups.

Note: Use whatever amounts of cauliflower and broccoli you want as long as they add up to about 8 cups.  I prefer more cauliflower to broccoli, but it’s great either way.  Recipe can be doubled. 

Tip: This soup is great with oven roasted cauliflower and broccoli too.  It adds a different level of flavor.  I love to make it this way when I have leftover roasted cauliflower and broccoli.  

This post is part of Made From Scratch Tuesday @ From Mess Hall to Bistro, Foodie Wednesday @ Daily Organized Chaos, and Full Plate Thursday @ Miz Helen's Country Cottage.

Sushi Salad

This salad is so delicious, it ranks in the top 5 salads I have ever had.  It was inspired by a recipe from a cooking class I took many years ago.  I don’t remember who taught the class, but I do remember how good this dish was.

This salad is perfect year round, just make sure to use vegetables that are in season.  Get creative and add whatever vegetables you like.  This also makes a great vegetarian or vegan meal. To make the salad vegan, make sure to omit the honey and use a different unrefined sweetener. 

I hope you enjoy this salad as much as I do. 

Sushi Salad

This salad is so good!  These Asian inspired ingredients add a wonderful fresh flavor to the salad.  Enjoy it for lunch, dinner or a snack.  I even love this for breakfast.   

Equipment: Medium Saucepan w/ Lid, Large Mixing Bowl (non-metal), Small Jar w/ Lid or Small Bowl, Medium Mixing Bowl (non-metal)

• 1 cup sprouted brown rice (See Resources)


• 1 ¾ cups filtered water


• Lettuce greens, washed and dried


• ½ cup organic unfiltered apple cider vinegar (I use Bragg Raw ACV)


• ¼ cup organic extra virgin olive oil


• ¼ cup raw honey or sweetener of choice (I use local raw clover creamed)


• 2-3 tablespoons fresh ginger, peeled and grated


• ½ teaspoon Celtic sea salt (See Resources)


• ½ teaspoon organic kelp granules (See Resources)


• 2 carrots, peeled and diced


• 2 lemon cucumbers or 1 medium cucumber, peeled and diced


• 1 ½ cups daikon radish, peeled and diced


• 1-2 ripe avocados, cut into chunks


• 2 sheets toasted organic nori/seaweed (See Resources)

Optional Additions to the Salad:

• Lacto-fermented raw Kimchi


• Wasabi


• Extra toasted organic nori


• Hot sauce

1.     Cook sprouted brown rice.  Bring water to a boil in a medium saucepan.  Add rice, cover and reduce the heat to a simmer.  Cook about 30 minutes until water is absorbed when you look in the saucepan.  Remove from heat and let stand covered for 10 minutes. 

2.    Prep salad greens.  Wash and dry lettuce.  Tear into small pieces.  Set aside. 

3.    In a small jar or bowl, combine apple cider vinegar, extra virgin olive oil, honey, grated ginger and sea salt.  Cover jar with lid and shake or stir in bowl to combine.  Set aside.

4.    Tear nori into small little pieces, set aside.

5.     Prep carrots, cucumbers, daikon radish and avocados.  Set aside.

6.    In a large mixing bowl, combine warm cooked rice with the ½ of the ginger-vinegar dressing.  Add kelp granules and stir to combine. 

7.     Add diced carrots, cucumbers and daikon radish to the rice mixture.  Stir to combine.

8.    When ready to serve gently fold in the avocado and nori to the portions of rice salad that you’re going to eat. 

9.    In a medium-size mixing bowl, toss the lettuce with the remaining ginger-vinegar dressing or just enough to coat the lettuce.  If you have some leftover, add it to the rice salad mixture.

10.    Serve greens on plates or large bowls and top with rice salad.  Serve with extra nori pieces and optional kimchi, wasabi or hot sauce.     

Yield: About 4-6 servings.

Tip: Make the salad dressing in a jar ahead of time and store in the refrigerator until ready to use. 

Note: The rice and veggie salad keeps well in the refrigerator, so store leftovers and eat the next day.
    
Vegan-Option: Remove honey and substitute with unrefined sweetener or choice.

This post is part of Wellness Weekend @ Diet, Dessert and Dogs, Fresh Bites Friday @ Real Food Whole Health, Fight Back Friday @ Food Renegade, Living Well Blog Hop @ Jo's Health Corner, Freaky Friday @ Real Food Freaks, Foodie Friday @ Not Your Ordinary Recipes, Allergy Friendly Friday @ Cybele Pascal Allergen-Free Cuisine, and Whole Health Weekend Link-Up @ Nourishing Treasures.

Grass-fed Pot Roast w/ Apple Juice, Honey & Herbs

This is one of my favorite versions of Pot Roast.  The apple juice is the star and makes the meat sweet and tender.  The fresh thyme and rosemary add another wonderful level of flavor.  This truly is the perfect comfort food yet it’s elegant enough to serve to company. 

Grass-fed Pot Roast w/ Apple Juice, Honey & Herbs

Easy to make, inexpensive and absolutely mouth-watering. 

{Affiliate links included help support this blog.}

Equipment: 9x13 casserole dish or large Dutch Oven, Large Saucepan, Unbleached Parchment Paper, Foil

Cook Time: About 2 ½ hours

• 1 grass-fed bone-in chuck roast, about 3 ½ to 4 pounds
• 2 tablespoons pasture butter or fat of choice (See Resources)
• Celtic sea salt (See Resources)
• Freshly ground black pepper
• 5 sprigs fresh thyme
• 1 small sprig fresh rosemary
• 3-4 cloves garlic, lightly smashed, peeled
• 1 strip kombu, optional (See Resources)
• 1 strip wakame, optional (See Resources)
• ½ teaspoon kelp granules, optional (See Resources)
• 5 cups fresh organic apple juice, about 12-14 apples juiced
• 1 tablespoon raw or biodynamic honey

1.     Preheat the oven to 350 degrees F. 

2.    If you’re making your own apple juice, make sure to juice the apples first so it’s ready when you need it. 

Washing the Apples

Beautiful Gravenstein Apples

Fresh Organic Gravenstein Apple Juice

3.    Melt pasture butter in large saucepan or Dutch Oven over medium-high heat, about 1 minute until the pan is hot. 

4.    Season meat with sea salt and freshly ground pepper (you can also do this once it’s in the saucepan, I normally do).

5.     Add meat to saucepan.  Brown meat for about 5 minutes, until meat starts to get a golden brown crust. 

6.    Flip meat and brown for another 5 minutes until golden brown.

7.     Remove meat from saucepan.  Set meat in 9x13 casserole dish or on a plate if using a Dutch oven.  Add thyme, rosemary, garlic cloves, kombu, wakame and kelp granules to the casserole dish.

8.    Lower stovetop to medium heat.  Add apple juice to pan making sure to scrape all of the meat drippings off of the bottom of the pan.  The apple juice will help release the drippings when scraped with a wooden spatula.  These bits hold lots of flavor, so make sure to scrape them all off.

9.    Add honey to apple juice, stir to dissolve. 

10.  Pour apple juice over the meat in the casserole dish or Dutch Oven.  The meat should almost be covered with liquid.  If you don’t have enough apple juice, just add a little water to increase the liquid amount.

11.     Cover meat with parchment paper, then cover with foil.  If you have a Dutch Oven, just cover with lid. 

12.    Bake the meat for 2 hours, turning the meat once at the 1 hour mark.

13.    Remove parchment paper and foil or lid, flip meat again and cook uncovered for another 30-45 minutes until meat is fork-tender.  Check at 30 minutes, reset timer for another 15 minutes if needed.

14.    Serve with reduced sauce. 

Yield: Makes about 6 servings. 

Tip: This is even better the next day!  It’s great to make in advance if needed.  Stores great in the refrigerator.  When ready to eat, scrape off the fat that solidifies at the top, pull off meat portions and heat. 

Serving Suggestion: Reduce the sauce and serve with the meat.  Once reduced, the sauce becomes thick, super sweet and delicious.

Looking for another version of Pot Roast?

Check out my Grass-fed Pot Roast w/ Red Wine Herbs & Honey recipe. 

This post is part of Freaky Friday @ Real Food Freaks, Living Well Blog Hop @ Jo's Health Corner, Tasty Tuesday Party @ Nap Time Creations, and Fat Tuesday @ Real Food Forager.  

Amazon links are affiliate links, prices are the same for you.  Should you decide to purchase through my blog, thank you in advance and much gratitude for supporting Recipes to Nourish.

Avocado & Nectarine Seaweed Wraps

These delicious seaweed (Nori) wraps make a perfect snack or appetizer.   The avocado and nectarine go great together.  They are easy to assemble and make a yummy vegan snack. 

Avocado & Nectarine Seaweed Wraps

Sweet Nectarines and Creamy Avocados = A Perfect Combination.

• 4 sheets toasted organic seaweed/Nori (See Resources)


• 1 organic avocado, cut in half, remove pit, cut into thin slices


• 1 organic nectarine, cut in half, remove pit, cut into thin slices


• Celtic sea salt (See Resources)

1. Prep avocado and nectarine.  Cut in half, remove pits, cut into thin slices or dice into small chunks, place in small bowl or on plate.  Season with Celtic sea salt.   

2. Stack Nori together, fold and break into 4 squares (use 1 sheet to make 4 squares).  


3. Keep Nori squares separate from avocado and nectarines until ready to eat.  Any moisture will soften the Nori. 


4. Option 1: Serving as an Appetizer – Mix avocado and nectarine pieces together in a small serving bowl.  Serve the Nori on a separate dish, this way they do not get soggy.  People can assemble their own wrap, adding a small amount of avocado-nectarine filling into the Nori square.  Roll or wrap up, eat right away.  Option 2: Eating Right Away - You can wrap up/roll the ingredients and eat it as is, but make sure you are eating it right away or the moisture from the avocado and nectarine will soften the Nori.  It still will taste fine if it gets soft, you just won’t have that crunch from the Nori anymore.

You can also leave the Nori sheet whole and roll it up.

Yield: 2 servings, this recipe can be doubled.  It is also easy to increase the ingredients for the amount of people you need to serve. 

Tip: Get creative, add whatever ingredients you would like to the Nori wrap.