Easy Weeknight Recipe: Mediterranean Superfood Bowl

Easy Healthy Vegan Recipe

This recipe is my favorite in terms of versatility and nutrient density. It’s the perfect healthy recipe for easy summer evenings.

The ingredients can be switched up easily without risking flavor components and can easily adapt to your nutritional needs. The romesco is plant-based on its own, so there’s no need to adapt if you eat vegan.

While the fresh vegetable component does not make this a freezer-friendly meal, the sauce does freeze well. In fact, we eat these often in my home, so I typically will double or triple the recipe for romesco and freeze it in individual portions.

One batch of sauce, greens, & grain, makes 4 bowls. Top to your tummy’s content to make the tastiest healthy recipe!

Want to know how to choose the best quality ingredients for this recipe? This is the best resource for understanding food labels.

Let’s get to the recipe!

Mediterranean superfood bowls - plant-based and vegan-friendly

FOR THE SAUCE:

• 16oz JAR ROASTED RED PEPPERS (OR ROAST YOUR OWN!)

• 1 CLOVE GARLIC, PEELED

• ½ TSP SEA SALT (MORE TO TASTE)

• JUICE OF 1 LEMON (ABOUT ¼ CUP)

• ½ CUP EXTRA VIRGIN, COLD-PRESSED OLIVE OIL

• ½ CUP WHOLE, RAW ALMONDS

FOR THE BOWLS:

2 CUPS LOOSELY PACKED, CHOPPED (PICK ONE):

• DANDELION

• ARUGULA

• SPINACH

• BABY KALE

½ CUP UNCOOKED GRAIN (PICK ONE) (omit, if you’re grain-free):

• QUINOA

• WILD RICE

• FARRO

PICK 1-2 FATS/PROTEINS:

• OLIVES (KALAMATA, GREEN, BLACK)

• RAW PUMPKIN SEEDS, LIGHTLY TOASTED

• CRUMBLED FETA CHEESE

• QUALITY HUMMUS (OR CHICKPEAS!)

• AVOCADO

PICK 2-3 (OR 4 OR 5) HERBS/VEG/OTHER TOPPINGS:

• HEIRLOOM DICED TOMATOES

• DICED CUCUMBER

• MICROGREENS

• SLICED RADISHES

• ARTICHOKE HEARTS

• PEPPERONCINI

• CHOPPED CAULIFLOWER

• THINLY SLICED RED ONION

• SLICED GREEN ONIONS

• FRESH CILANTRO/ITALIAN PARSLEY/BASIL, CHOPPED

• LEMON JUICE

• EXTRA VIRGIN OLIVE OIL

• SALT & PEPPER

• SLICED JALAPEÑOS

1. Cook the grain you selected according to package directions (unless omitting). Allow to cool to room temperature.

2. Place all sauce ingredients in a blender or food processor fitted with a chopping blade. Blend/process on high speed until desired consistency (I prefer it a tad on the “chunky” side).

3. Prepare the greens and other toppings. There is no hard & fast rule to this – go with your favorite textures & flavors! I prefer my ingredients to be more finely chopped, giving it a “chopped salad” mouth feel, but you may enjoy a chunkier texture.

4. Divide the greens, grains, sauce, then your toppings, among 4 separate bowls. Enjoy right away, or store in airtight glass containers. Will last 4-5 days in the refrigerator, depending on ingredient freshness.

did you make this recipe?

How’d it go? Share your thoughts in the comments!

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Are Smoothies Good For You?

Are smoothies healthy?

Summer tiiime, and the livin's easy…

The sun is finally out to play for a while, and it’s also a time for fresh berries, delicious greens, and the need for a cool treat.

When we think healthy food, our brains often go to foods like salads or smoothies.

Loaded with fruits and veg, these foods are the epitome of modern “health foods”.

But it's tricky to fit salads into our busy schedules, so we go for smoothies instead. We opt for smoothies because they are:

• Quick.

• Nutritious.

• Healthy.

• A Sweet Treat.

• And Easy to Grab and Go.

While all those things may be true of smoothies, if you've been following me for any amount of time, you know that the idea of salads & smoothies as a way to eat healthy is pure misinformation.

HOWEVER, I am fully aware that it is really easy to get sucked into anything we hear or read that will make us healthier!

I mean, we've been conditioned to believe that "nothing tastes as good as skinny feels," right?

Well, my friend - I am here to rock your world.

I am not suggesting smoothies in and of themselves are unhealthy for you.

Not at all.

But it’s important to look at all the information.

I became a holistic nutrition expert because I want to offer factual information that will help you change the way you view health and advocate for your body. And to do that, you need to have a better understanding of how your body works.

I love to debunk misinformation I hear and offer facts to help you make more educated choices.

So, I'm about to say something you may not have heard before...

SMOOTHIES MAY BE DOING MORE HARM TO YOUR HEALTH, THAN GOOD.

Yup!

It's true, there are health benefits to smoothies, mostly in the realm of concentrated nutrients.

But what if I told you your body can't absorb and use those nutrients very effectively? Would it actually be more nutritional to eat a cheeseburger?

Let's talk about it.

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the dirty truth about smoothies

What are the primary reasons you drink smoothies?

• high concentration of antioxidants & nutrients

• sweet treat

• filling without too many calories

• convenient

• fast

• easy to carry

We drink smoothies because we are busy, and we want to eat healthy, and we want a choice that will be easy to consume while we juggle our busy life.

Are we on the same page so far?

Cool.

Now, let's review a little Digestion 101.

1. In order to digest food, our body must be using its parasympathetic nervous system (rest and digest), meaning, you must be relaxed & not multitasking while eating. Our brains recognize rushing around (even if you’re not feeling "stressed") as a stressor, and respond with the sympathetic nervous system (known as fight or flight), which actually inhibits digestion.

2. Proper chewing begins the digestive process by releasing enzymes in your saliva to begin the breakdown of food. The type of food you eat will tell your brain which enzymes are needed.

3. If switched into rest and digest state, once food enters the stomach, hydrochloric acid (AKA stomach acid, or HCl) is released to disinfect the food, and triggers other enzymes to be released or activated.

4. The now acidic food is neutralized as it begins to enter into your small intestines, which is where nutrients are transported through the wall of the intestines, and into your bloodstream, where they are carried to the liver to be delegated. If digestion is not working properly, this is where foods that are not properly broken down will enter the bloodstream, causing damage to the gut lining, and food sensitivities.

5. The large intestine is where the majority of water and fats are absorbed into the bloodstream. The fiber that remains (fiber is undigestible by human enzymes but is needed to feed our "good" bacteria) will feed our microbiome, and anything left will be excreted as waste.

TAP HERE FOR A MORE DETAILED LOOK AT DIGESTION

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why smoothies should not be considered a health food

So, now that you can see the big picture, let's break it down some more.

We know that eating while on-the-go (sympathetic nervous system), inhibits our digestive processes altogether.

…and…

Not properly chewing inhibits your body’s ability to produce adequate enzymes & HCl.

…therefore…

Drinking smoothies while on-the-go (as we typically do) ensures we are not getting the nutrients we intend, and is actually causing damage to our gut health.

So, it's fair to ask the question, are you really improving your health by drinking smoothies?

I'm not saying smoothies are bad for you... Smoothies are not the villain.

But the dirty truth is, if you are not sipping that smoothie while seated at a table with friends or family, or on a park bench, and not scrolling through your phone, AND if you're not "chewing" your smoothie - your smoothies are doing far more harm than good.

So... How do we get past this? Do I have to STOP drinking smoothies in order to eat healthy?

NOT AT ALL.

Smoothies, when properly made and consumed, are a phenomenal source of fiber, antioxidants, minerals, & other nutrients.

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how to ensure your smoothies are doing more good than harm:

• think small - if you wouldn't eat a bundle of spinach and a pint of blueberries in one sitting, don't put that in your smoothie.

• change it up - our body needs a variety of nutrients, many of which are called "cofactors," meaning, it is needed in order to make a system or other nutrient function properly. Change up what you put in your smoothie - choose seasonal foods, and try to rotate them throughout the week.

• make it green! - it is easy with smoothies to fill it up with more sugary fruits, like berries and bananas. Opt for more greens than fruits in your smoothies, and don't be shy with the fats and proteins (nuts, seeds, and whole milk plain yogurt are great for this!). The abundance of fiber, fat, and protein will help your blood sugar to stay steady (that "hangry" feeling you get a couple of hours after a smoothie, will DISAPPEAR).

  • BONUS TIP FOR MAXIMIZING NUTRITION: Change it up! Tempted to always grab that bag of kale or spinach for your smoothies? A variety of foods will improve the variety of nutrients you get from your smoothies, and will prevent food sensitivities from developing.

• sit down to drink it (driving does not count!) - as with any meal, it is crucial to switch our body into "rest & digest" mode. Before you take your first sip, sit down at a table, on a park bench, or on your stoop, turn off your computer/phone/TV, and take 5 long, deep breaths.

• "chew" your smoothie - Take smaller sips, and allow the smoothie to stay in your mouth for a few seconds. You will notice the volume will increase in your mouth - this is your salivary digestive enzymes being released! Give them space to do their job!

  • **For those who don't like the feeling of leaving smoothie in their mouth for so long, I recommend adding some seeds or cacao nibs in the last few seconds of blending of the smoothie, chopping them up just enough to get through the straw. This will give you something to chew on with every sip.

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my favorite smoothie recipe

Here is one of my favorite go-to smoothie recipes:

• 1/4 granny smith apple (core and peel intact)

• fingertip-sized cut of ginger, peeled

• squeeze of lemon juice

• handful of dark greens (dandelion, kale, arugula)

• handful of wild blueberries

• just enough liquid to help it blend (I like to use cow's milk or cashew milk)

• raw pumpkin seeds - blend thoroughly to add creaminess to your smoothie, then add a few more in the last few seconds to give you something to chew on)

When I want to add more "umph" I toss in a dollop of whole milk plain yogurt, a hefty spoon of nut butter, or a scoop of quality collagen peptides.

Smoothie blending tips and tricks

• Add your chunky bits and liquids first, then greens on top. These bits are easier for most blenders to "grab," then the momentum will allow the greens to blend in nicely.

• Start on a lower speed to chop first. Once you have the texture of a nice pico de gallo, increase to a higher speed to smooth it out. This prevents the dreaded **blade is spinning, but food is not catching** scenario (there's gotta be a name for that, right?)

What are the foods you LOVE to put in your smoothies?

Share your smoothie loves in the comments!

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Everything You Need to Know About How to Fast

Intermittent Fasting for Weight Loss

Fasting has been used for centuries, as a powerful healing tool to cure disease, kill cancer cells, lower cholesterol, reverse diabetes, improve insulin sensitivity... the list goes on!

I love fasting. I think our society would benefit greatly from making fasting a regular part of our lives. And because of my own success with it, I REALLY get lit up when talking about it!

I've been practicing intermittent fasting for a few years now, and have seen tremendous health benefits from it. By practicing intermittent fasting, I've eliminated my hypoglycemia, nearly obliterated my PCOS symptoms, and lost weight.

And because fasting has been an important part of my personal healing, the topic has come up quite a bit in my conversations, both personal, and professional.

As it turns out, what I am gathering from these conversations, is there is a lot of confusion as to what "intermittent fasting" is, how it's intended to be used, and what its benefits are. In fact, most people I hear this from aren't really aware that they are confused. They've been misinformed.

And so... I am here to help clear the air.

EDIT: You can read my newer writings about fasting here.

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the dirty truth about diets

I'm clearly an advocate for fasting. I have seen immense benefits from fasting, in my own health as well as in others'.

However, it is important to recognize, when beginning ANY new dietary regimen, to first consider your body's unique health needs.

Put differently, eating [vegan/gluten-free/low-fat/keto/paleo/vegetarian] is NEVER what determines whether or not you are "healthy."

What DOES determine whether or not you are "healthy" is assessing your body's unique health needs, and addressing them specifically. One diet is never "healthier" than the other without consideration to bio-individuality.

That said, I would never recommend fasting to anyone who has not been properly assessed, to determine whether it's a safe and viable option for their body.

Let's look at some of the more common confusions about fasting.

WHAT FASTING IS NOT

Fasting is not:

• calorie restriction

• forgetting to eat

• an excuse to eat whatever you want on non-fasting days

• a way to atone for dietary sins

WHAT FASTING IS

Fasting is:

• intentional

• evolutionarily a normal way of life

• an effective & safe method of increasing sensitivity to insulin

• facilitates the clearing and recycling of damaged cells

• easier to stick with than calorie-restrictive diets

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WHO IS FASTING FOR?

• people prone to insulin resistance (Type-II diabetes, PCOS, hypoglycemia)

• people who find it difficult to lose weight

• people wanting to optimize cellular health

• people prone to cancer

• people wanting to maximize lean muscle building

• people who are well nourished, and have above-normal BMI

WHO IS FASTING NOT FOR?

• those who are pregnant

• female-bodied people, during their menstrual cycle

• children

• people who are underweight, malnourished, or below-normal BMI

• people with an eating disorder

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fasting terminology

The term that's probably most familiar to you, is Intermittent Fasting (IF).

Since IF resurfaced as a trendy new weight loss diet a few years ago, we were mistakingly referring to Time Restricted Feeding (TRF) as IF.

As commonly happens when a trend gets marketed by misinformed influencers, we have simply just adopted the two as interchangeable (which is fine, everything is fine...).

I'm going to explain the differences between those terms, as well as a few others, to help you understand better when we begin discussing how to fast, and the benefits of different types of fasting.

Time Restricted Feeding (TRF) = Eating all your calories within a small window of time each day. Commonly described as "16/8," or "12/12," meaning, you consume all your calories (as many as you like) within only an 8 hour window, consequently "fasting" the other 16.

Intermittent Fasting (IF) = Sometimes referred to as Alternate-Day Fasting. IF is a no-calorie fast for anywhere from 24-72 hours, and is followed up with a strategic re-feeding regimen. The important piece here is the re-feeding (more on this later).

Think of it like this: the word "intermittent" means to do something at irregular intervals. IF is typically done 1, 2, or 3 days out of the week, each followed by a re-feeding. Whereas a 16/8 TRF is typically regularly done every day (it's consistent, steady).

Extended Fasting (EF) = Fasting that lasts longer than 72 hours is typically referred to as Extended Fasting." Don't panic! There is plenty of research to show that extended fasting does not starve our bodies, does not break down muscle, and has huge benefits, but it is not for everyone. We will get more into this later.

intermittent fasting benefits

When fasting comes up in conversation, I most commonly talk with people who are doing it for weight loss.

I mean, it's extreme calorie restriction, right? Why wouldn't you lose weight?

This, my friends, is the response of a misinformed culture.

In reality, if you are properly re-feeding after a fast, you are not restricting calories. The full benefits of fasting go far deeper than just weight loss.

Fasting benefits:

IMPROVES CELLULAR HEALTH - Cells take on severe damage from our western diet of processed foods. The amount of sugars and starches we eat cause immense free radical activity, damaging the structure of our cells, leading to chronic inflammation and tissue damage. Toxins from air, water, & pesticides cause mitochondrial dysfunction, and can interfere with nutrients getting in and out of cells.

The health of our cells is essential to ensuring the nutrients we take in are able to be used. Healthy cells are necessary for energy production, nerve function, and immune function.

Our bodies have a system for repairing damaged cells (called autophagy), and destroying harmful cells (called apoptosis). These processes happen in times of fasting. When we are constantly snacking, grazing, and especially on highly processed foods, we do not give our body the chance to heal.

Proper fasting will improve your body's ability to heal damaged cells and eliminate harmful cells (cancer).

INCREASES FAT BURNING - Going back to my Sugar Balance post, you might recall that sugar, in the form of glucose, is needed to produce energy. When insulin has shuttled all the glucose it can into your cells for energy production, your body stores excess glucose in the form of glycogen. When glycogen stores are full, the rest gets converted to triglycerides and are stored as fat tissue.

Our bodies can store about 24 hours’ worth of glycogen in the liver, but there is no limit on how much fat that can be stored. In times of low glucose (such as in fasting), our body will use the glycogen to produce the energy it needs. Once those stores are used up, our bodies will convert triglycerides into glucose (or ketones) to be used for energy (known as fat-burning).

Proper fasting, especially for longer than 24 hours, will increase fat burning in your body. When done intermittently, and with proper re-feedings, your body can be "taught" to burn fat more efficiently.

IMPROVES INSULIN SENSITIVITY - As we know, when glucose enters the bloodstream, our body responds by releasing insulin from the pancreas. Insulin's role is to shuttle the glucose into cells. Think of your cells as having a locked door, and insulin is the key to the lock (insulin receptor).

Eating processed foods, starches, grains, sugars, etc., causes glucose levels to spike, causing insulin to be released more rapidly. When we eat like this frequently, insulin is, you guessed it, also released more frequently.

Over time, our cells begin to react to the abundance of insulin by saying, "we've had enough!" and reduce the number of insulin receptors available. This is the start of "insulin resistance."

Fasting reduces the amount of glucose in the blood, thereby reducing insulin response, thereby increasing insulin sensitivity. With proper eating and stress management, symptoms of hypoglycemia ("hangry") disappear.

**It's important to mention here, that most foods, not just sugars, will cause insulin response.

IMPROVES MICROBIOME - If you have ever been told you have leaky gut, Irritable Bowel Syndrome, or digestive issues like bloating, belching, farting, or general abdominal discomfort, it is possible you have a bacterial imbalance in your gut.

Simply put, your body is supposed to have certain types of bacteria, and those bacteria should only be living in your large intestine. When bacteria begins to live and grow in your small intestine, that's when we begin to see issues like the ones I mentioned above.

Our bodies have a mechanism for preventing this from happening, and guess what--it occurs during the absence of food...

It is called the Migrating Motor Complex (MMC), and it is what causes the "growling" when you're hungry. A hormone called motilin triggers a series of events, such as the release of bile and pancreatic enzymes, and smooth muscle contractions, which "sweep" out the small intestine of any bacteria.

When we constantly graze, and especially foods containing starches, sugars, or grains, we not only don't allow the MMC to do its job, but we are also feeding the harmful bacteria that shouldn't be there, allowing them to thrive and cause further imbalance.

Fasting gives way to the MMC, helping to reduce and eliminate unwanted bacteria, improving your digestive health.

INCREASES LEAN MUSCLE MASS - Research has shown that in the absence of insulin, our body has significantly elevated Growth Hormone levels. You've probably heard of GH used by body builders and athletes.

Fasting helps you increase these levels naturally, without the use of potentially harmful supplements. With a strategic fasting + re-feeding plan, fasting will help you build lean muscle, more effectively.

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guide to intermittent fasting

Fasting is simple. Fasting is not eating or consuming calories. Its simplicity is, in part, why I think it's much easier to comply with than calorie-restrictive diets, or specific food-restrictive diets.

It's what makes fasting a sustainable & effective approach to health.

Which type of fasting you choose, Time Restricted Feeding, Intermittent, or Extended, depends on what you want out of it, and what your body can safely tolerate.

Time Restricted Feeding: This is essentially a calorie-restrictive diet, with a few added perks.

• does: improve insulin sensitivity & MMC function

• does not: facilitate autophagy, apoptosis, or fat-burning

Intermittent Fasting:

• does: improve insulin sensitivity, MMC, autophagy, fat-burning, & lean muscle

• does not (depends): facilitate apoptosis. Apoptosis generally occurs after 48 hours of fasting, so depending on the duration of IF, you may or may not get this benefit.

Extended Fasting:

• does: improve insulin sensitivity, MMC, autophagy, fat-burning, lean muscle, & facilitate apoptosis

All of the benefits apply here. Which makes it easy to say, "why don't we all do that?!"

But EF is not for everyone. In fact, all of these fasting techniques should be approached with caution, and gradually progressive, even TRF. If you are new to fasting, always approach fasting in small increments, gradually working your way up.

This is a perfect transition into fasting DOs and DON'Ts.

Fasting DOs

• DO... Always consult a qualified health care practitioner prior to changing your eating or supplement regimen.

• DO... Always listen to your body. You are not a robot. Waves of hunger are normal during a fast, but feeling any signs of unwell (e.g. lightheaded, queasy, feverish, pain, etc.), are signs you should STOP fasting immediately.

• DO... Be intentional about hydration. A lot of our daily hydration comes from certain foods we eat, especially fruits & vegetables. Be intentional about drinking at least half of your body weight, in fluid ounces, of water. Adding Himalayan Sea Salt to your water (just a pinch) will provide necessary electrolytes to hydrate you more effectively. Avoid dehydrating factors, like excess caffeine. It is okay to drink small amounts black coffee, green tea, and herbal tea.

• DO... Properly re-feed your body. As we discussed earlier, fasting is not an excuse to eat whatever you want during non-fasting times. In regard to cellular health, especially, fasting is what allows our body to clean up damaged parts of cells, but re-feeding is when the cells are repaired. Be intentional about eating habits that include lots of vegetables, quality whole-food proteins and fats, and only consuming grains in their whole, unprocessed forms. On re-feeding days, consume a bit more food than you typically would. I'm not suggesting you put a buffet out of business, but as an example, if you typically have 2 eggs and half an avocado for breakfast, consider having 3 eggs, and a whole avocado on a re-feeding day.

• DO... Prioritize sleep. Sleep is when our body hits healing mechanisms HARD, whether fasting or not. Turning off screens 2 hours prior to bedtime, avoiding sugary foods close to bed time, not drinking caffeine past 10am (yes, that early) - set guidelines in place that ensure you will get quality sleep, especially when fasting.

• DO… Follow a normal circadian cycle. Both when fasting and not fasting, plan your activities (including eating) during daylight hours, resting during dark hours. This is the natural rhythm of our bodies and will hugely benefit your body’s ability to digest food and assimilate nutrients, in order to ensure proper cellular healing.

• DO... Continue normal routines. This may be challenging as a beginner, but you will find over time, that you have plenty of energy and mental clarity (if not improved) to do your normal workouts, projects, and tasks. Fasting does not mean you need to stop all of these things, although I do advise beginner fasters to stick with light cardio and/or weights, and to work out with a trusted friend until they feel more comfortable.

• DO... Stay busy. Staying busy is the easiest way to keep your focus off of food.

• DO... Plan your fasts according to your schedule. The loveliest thing about fasting is that YOU make the calls. With food-restrictive, or calorie-restrictive diets, you have to be ON all the time. But fasting allows flexibility, while still giving room for success! Set yourself up for success by switching it up if needed, and give yourself room for grace if you end up backing out of a fast.

Fasting DON'Ts

• DON'T... Consume calories. There are a lot of variations of "fasting" out there, and lots of misinformed media posts. When a resource tells you it's okay to consume 500-600 calories during a fast - that is not fasting, friends. That is calorie restricting, and it will not provide the same benefits as fasting.

As Dr. Jason Fung points out in his book The Complete Guide to Fasting, all foods produce an insulin response. When insulin is present in the blood, fat stores cannot be released. When calories are decreased, but insulin levels remain, our body preserves energy by slowing metabolism. But when insulin is absent (as it is with fasting), the body releases fat stores for energy use, rather than slowing metabolism.

If you've worked with me before, you know my whole career is based on eliminating the rigidity of diets and eating to suit your body's specific needs. If calories must be added to your fasting routine, opt for quality, whole-food fats (coconut oil, MCT, grass-fed butter). These cause the lowest insulin response.

• DON'T... take any tissue-building supplements (folic acid, protein powders, collagen, etc.). Instead, save them for your re-feeding phase to enhance the cellular "clean-up" that fasting facilitates.

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your turn!

You now have some tools in your belt, the air is cleared, and the world is your oyster (someone please tell me what that means!).

Ask yourself what you want out of fasting, then decide which technique is best for your body’s needs.

Have questions about intermittent fasting? Ask them in the comments below.

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Homemade Trail Mix Recipe Without All The Processed Ingredients

Easy Healthy Recipe for Summer Time

Maybe it sounds really simple to you, a DIY Trail Mix.

What’s the big deal? Throw in some nuts, raisins, M&Ms - VOILA!

Or, buy it off the shelf! Trail Mix is a health food, right?

But I’m here to tell you two things about your Trail Mix…

1. the ingredients in the store-bought Trail Mix, are toxic, and …

2. I would bet good money that there are at least two ingredients in your store-bought mix that you don’t like. (amiright?)

What a waste!!

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The weather is warming up, and we are getting into more enjoyable hiking & camping weather, here in the northwest.

I effing LOVE this time of year.

And what better staple to have on hand than your tried-and-true Trail Mix. It’s satisfying, lightweight, high fat, high protein, and checks all the flavor and texture boxes. Plus, it has the ability to be PACKED with nutrients.

All of these factors make Trail mix the ultimate “health food” for hiking, right?

But can we really call it a “healthy” choice if it is laden with toxic oils, sweeteners (yes, sweeteners), and they’ve stripped it of nutrients?

Making your own Trail Mix is easy. The struggle comes with choosing quality ingredients.

Most folks (myself included, for a good portion of my life) have not taken the time to evaluate the quality, and operate under the common misnomer that “nuts and fruits can’t be bad for you.”

THE HARD TRUTH IS, THEY CAN BE BAD FOR YOU.

So I’m going to help guide you through it.

By the end of this article, you will have a Trail Mix that is loaded with digestible nutrients, free of toxins, and the best portable snack choice to keep around.

The two main ingredients in a fantastic Trail Mix?

Something SWEET, and something SALTY.

Easy enough…

The SWEET typically comes from dried fruit and chocolate, and there is no need to deprive yourself there.

The SALTY often comes from roasted nuts and seeds.

Let’s talk about the SWEET.

It’s commonly thought that dried fruit is a healthy snack. But what happens when conventional dried fruit is made?

1. It gets sweeter - When fruit is dried, the fruit’s sugar is concentrated by way of making the actual fibrous tissue smaller, keeping the sugar content the same. Say you typically consume a handful of blueberries in one sitting, and that handful consists of about 20 berries. Now, say you take a handful of dried blueberries, now counting to 60 berries… That is a LOT of sugar in one sitting.

2. It gets coated in oil - yep, food manufacturers use oil (or corn starch, or more sugar) to coat the fruit after it’s dried, to prevent it from sticking. Very often, the oil used is a canola or vegetable oil, known to be incredibly toxic.

3. It gets (even more) sweetened - This one just BAFFLES me. Very often, MORE SUGARS are added to the already super-sweet dried fruit. Our culture has been conditioned to think that dried fruit is “healthy” candy. Unless you can find dried fruit that is not coated with toxic oils and sugars, I assure you dried fruit is not a health food.

Next time you are in the market, look at the ingredients on a bag of dried fruit. Should be just fruit, right? It rarely is.

Your best option is to make your own. But most people are not going to do that (and that’s okay - it’s the world we live in!).

If the best option works for you, then go get it, girl! Most of us need to come back to our “Good, Better, Best” mindset that I teach in the Kitchen Detox Workshop.

For many of us, the Better option is more suitable. Look for dried fruits that use better quality oils, like avocado, or coconut. And look for “unsweetened” on the label (then make sure they actually are unsweetened).

I also recommend choosing fruits that naturally contain less sugar, like tart cherries and cranberries.

Another option is to choose freeze-dried fruits, which are much more widely available than they used to be. They often don’t contain sweeteners or oils, but their texture can be ruined if any moisture gets in your Mix, so, use with caution.

Ooooh, and the SALTY?

Similar to dried fruits, it’s widely known that nuts & seeds are a staple of a healthful eating habit. Full of Omega 3s, fiber, & protein… They’re satiating, crunchy, and have a variety of flavors.

But did you know that, similar to dried fruit, many store bought, roasted nuts, are laden with the same types of toxic oils used to keep dried fruit from sticking: cottonseed oil, canola oil, vegetable oil…

A common method of roasting nuts is called oil roasting, wherein the nuts are soaked in a sodium chloride solution to remove the skins, then submerged in very hot (increasing the toxicity) oil. They’re basically deep fried.

As the nuts are packaged and stored, the oils continue to increase in rancidity and toxins.

SO, it’s pretty safe to say it’s a good idea to stay away from commercially roasted nuts. Dry roasted nuts are slightly less toxic.

Raw nuts have their own downfalls, too. They are much more rich in antioxidants, vitamin E, omega 3 and omega 6 fatty acids, fiber, minerals… raw nuts are a super food!

But they can be difficult to digest for some individuals, especially when we don’t chew them adequately. They contain something called phytic acid, which binds to the minerals in them, making those nutrients harder for humans to digest.

So what are our choices?

I do sometimes roast my own raw nuts, if I am looking for that lighter crunch factor. It’s fun to mess around with seasonings and make them my own.

But to do that properly can take some time - it’s not difficult, but oven roasting takes a few hours. Not everybody likes to take that time.

The better option is to purchase nuts that are sprouted.

Sprouting the nuts (although not all nuts/seeds can be sprouted) unbinds the phytic acid from important minerals, and allows them to be more easily digested by our human bodies.

👉👉READ MORE ABOUT THE BENEFITS OF SPROUTED FOODS

Sprouted nuts & seeds can be store-bought, or easily made at home from raw nuts & seeds. (this is a terrific guide to sprouting)

Now that we’ve got the ‘why’ sorted out, let’s dig into what you came here for!

MAKING THE ULTIMATE TRAIL MIX!

The ultimate Trail Mix, like everything else in my world of nutrition, is going to be up to YOU!

That’s the greatest part!

No more picking out the peanuts and raisins (my two least favorite components of a traditional mix). I also don’t like seeds in my trail mix because they’re more difficult to eat on the run when they are mixed with bigger components, like cashews or pecans. I prefer seeds for topping on salads, bowls, or smoothies.

Point is, YOU are driving the Trail Mix bus this time, my friend!

I say, take what you like, and RUN with it!

So what are the components of a GOOD Trail Mix?

The ratio of salty:sweet is the most important.

My personal preference is about a 4:1 mix of nuts/seeds:fruit.

For me, it’s more about the low-sweetness factor (I don’t prefer it).

For you, that might look more like a 3:1 or 2:1, or maybe you prefer an all nuts/seed mix with no sweet. That’s okay, too!

The first thing you need to figure out is how much Trail Mix to make to suit your needs. In my family, we eat about 3-6 servings a week. Since I am a huge advocate for batch cooking, I typically make a 7-8 cup batch, which lasts us 7-8 weeks. I store it in an airtight container in a dark, cool cabinet.

By that logic (I’m no math major), you could say to use 1 cup of a nut/seed/fruit ratio for every 3 servings you need. Play around with it, and find what works well for your family!

Once you figure that out, gather your ingredients in the ratio that you prefer, and let’s go!

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easy healthy trail mix recipe

INGREDIENTS

• 7 cups organic, raw, sprouted nuts (I like a mix of macadamia, cashew, pecans, walnuts, and a smaller bit of almonds)

• 1 cup dried, sour cherries

• flaked sea salt, to taste

INSTRUCTIONS

1. In a large mixing bowl, add the cherries. Sprinkle with flaked sea salt, and mix. Since this is primarily where my sweet:salty ratio is coming from (raw nuts are not salted), you want to make sure biting into one of those salty cherries tastes just right!

2. Add the nuts!

3. Mix together until well incorporated (the large bowl helps prevent spills)

4. Pour into airtight container and store in a dark, cool place.

**If opting to flavor your nuts or sprout your own, you will need to make sure they are completely dehydrated prior to mixing, to ensure mold does not contaminate your mix.

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was this helpful?

What are your favorite Trail Mix components (or what components do you just dread in a store-bought mix)?

Share them with me and other readers in the comments below!

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Easy Weeknight Recipe: Healthy Curry, Kale, and cauliflower Soup

Easy Healthy Recipe for Weeknight Dinner

THIS SOUP…

This soup is my favorite.

It is soul-warming, nutrient-dense, SO easy, & freezer-friendly.

It is a staple in our home, for exactly those reasons. It can also be easily altered to whole-food-plant-based, if needed.

Make it your own! I love to top it with plain, full fat, grass-fed yogurt, micro greens, avocado, or my personal favorite: GOAT CHEESE (yum!). It would also be delicious with a variety of other vegetables, like parsnips, peas, or some pearl onions.

Curried Kale & Riced Cauliflower Soup

What You Need:

• 4 CUPS RICED, UNCOOKED CAULIFLOWER*

• 3 TBSP YELLOW CURRY SEASONING

• 1 TSP GARLIC POWDER

• ½ TSP CUMIN

• ½ TSP PAPRIKA

• HIMALAYAN SEA SALT & FRESH GROUND BLACK PEPPER TO TASTE

• 2-3 TBSP COLD PRESSED AVOCADO OR EXTRA VIRGIN COCONUT OIL

• 1 SMALL RED ONION, CHOPPED

• 1 TSP MINCED GARLIC

• 8 CURLY OR TUSCAN KALE LEAVES, STEMS REMOVED, & LEAVES CHOPPED

• 2 CUPS CHOPPED CARROTS

• 4 CUPS BROTH (I LIKE TO USE CHICKEN BONE BROTH)

• 1-14OZ CAN OF FULL FAT COCONUT MILK (avoid using coconut “beverage”)

• ½ TSP RED PEPPER FLAKES

*  If you can’t find riced cauliflower, or prefer to make your own, it’s very easy. This recipe takes about 1 large head of cauliflower (organic). Remove the leaves, and trim the dry part of the stem, cut into large chunks. Using a large food processor with the shredder attachment, process all of the cauliflower, including stems.

INSTRUCTIONS

1. Heat a large pot or enameled Dutch oven over medium heat. Once heated, add 2 TBSP of avocado or coconut oil.

2. Add the riced cauliflower, curry seasoning, garlic powder, cumin, paprika, salt, and black pepper. Sauté until cauliflower just begins to soften.

3. Add the remaining oil if additional cooking fat is needed, then add the onion and minced garlic, sauté until onion begins to soften.

4. Increase heat to high, and add the kale, carrots, broth, coconut milk, and chili flakes. Bring to a boil.

5. Once boiling, reduce heat to medium-low, and let simmer for 20 minutes.

6. Enjoy with your favorite toppings! Or allow to cool, then freeze in single serving portions for enjoying later.

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make this recipe?

Leave a comment to tell me how it went!

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