Do you ever find yourself looking at the farmer's market or grocery shelves and wishing you could create a delicious and nutritious salad that would keep your family happy and healthy? Making the perfect salad is easier than it seems! With this guide on how to prepare leafy greens, cruciferous vegetables, protein sources, vegetables, and onions in a single dish, creating a meal time masterpiece has never been simpler. And best of all - with proper planning you'll have an array of flavor combinations available for many meals to come!

The first step to making a perfect salad is to choose the right base. A good base should be leafy and crisp, like romaine lettuce or spinach. Avoid using iceberg lettuce, as it is not as nutritious and does not have the same flavor. I love dark leafy greens or purple colored lettuce, too.  Mix it up!

(Yes - these get their own category, they are sooooo good!)  Next, add some cruciferous vegetables to your salad. Cruciferous vegetables are high in fiber and vitamins, and they add a delicious crunch to your salad. Good options include broccoli, cauliflower, kale,  cabbage, and Brussels sprouts.

Protein is an important part of any meal, and salads are no exception. Add some cannellini beans, black beans, lentils, chickpeas, nuts, seeds, or tofu to your salad for a boost of protein. 

Add some additional vegetables and fruits to your salad for extra flavor and nutrition. Good options for vegetables include tomatoes, carrots, peppers, and cucumbers. Get creative and add any other vegetables you enjoy!  (Mushrooms aren't veggies, but I will throw them in here. You can add them in - lightly cooked). Fruits such as berries, citrus, and grapes are also excellent to add in your salad!

A little bit of onion can go a long way in adding flavor to your salad. Don't stick with just the basics of white or yellow.  Try purple, or choose a sweet onion such as Vidalia or Walla Walla for the best flavor. If you don’t like onions, you can also add shallots or chives.

Last but not least, don’t forget the dressing! A good dressing will tie all of the flavors together and make your salad taste even better. Choose a light dressing such as vinaigrette or lemon juice, and avoid heavy dressings like ranch or Caesar.  Even better, make your own with seeds, nuts, or avocado!  Dressings are simple to make and delicious!  

Now that you know how to make the perfect salad, go out and enjoy all the leafy greens your heart desires! Remember, a good salad has a mix of leafy greens, cruciferous vegetables, protein, other veggies and onions, topped with a seed/nut/avocado-based dressing. This gives you a nutrient balance that will fill you up and satisfy your body's needs. Now you know the truth about salad power!  Try to eat a big salad every day!!

Mushrooms have long been a staple ingredient in cuisine all around the world. From portobellos to shiitakes to truffles, mushrooms are incredibly versatile, and their unique flavor adds an extra layer of complexity to any dish. They also contain vitamin D, Niacin, Riboflavin, Folate, Phosphorus, Iron, Panthothenic Acid, Zinc, Potassium, Copper, Magnesium, Vitamin B6, Selenium, Thiamin, Polysaccharides, enzymes, proteins, and antioxidants.  With a list like that, you definitely want to eat these! But did you know that there are benefits to cooking mushrooms as opposed to eating them raw? Let’s explore why cooking is the best way to prepare mushrooms for consumption.

First and foremost, it is recommended that you only eat mushrooms cooked for health reasons. Several raw culinary mushrooms contain small amounts of a potentially carcinogenic substance called agaritine, and cooking reduces the agaritine content significantly. In addition, cooking can help make some tough-to-digest mushrooms easier on the digestive system.  (*note, studies in humans are needed here, as only animal studies so far produce carcinogenic results, whereas human studies so far have only shown benefits.  But I prefer to err on the side of caution.  So cook them, I will!)

When it comes to selecting mushroom varieties for your recipes, there are nearly infinite possibilities! Portobello, oyster, white button, shiitake—the list goes on and on. For example, add portobellos to your stir fry for a meaty texture, or use white buttons in your favorite pasta dish for added heartiness. Shiitakes provide an umami flavor like no other and can be used as a main course when paired with the right ingredients. And don't forget about truffles! Their unique flavor lends an air of sophistication that is sure to impress your guests at any dinner party or special occasion meal.

If you’re looking for ways to incorporate more mushrooms into your diet but aren’t sure where to start, never fear! There are plenty of delicious recipes available online that make use of common mushroom varieties. From soups and stews to salads and sides dishes - there is something out there for everyone! If you’re feeling adventurous, try experimenting with different types of mushrooms and see what works best with your favorite dishes. And if you need to sneak mushrooms into dishes for picky eaters - blending them up is so easy, and then they just disappear into the dish!! You might just stumble upon something amazing!  

From health benefits to flavor profiles - it's easy to see why cooking mushrooms is one of the best ways to enjoy this versatile ingredient! Whether you're a seasoned cook or just getting started in the kitchen - adding more cooked-mushroom dishes into your repertoire should definitely be on your list of things to try this year! So get out those pots and pans - it's time to get cookin'! Holistic moms everywhere will love trying out new recipes featuring this nutritious fungi!

Why should we eat mushrooms, anyway?  Read about it here.

Cleanses are a great way to reset your body and give it the nutrients it needs to keep you feeling energized and healthy. However, one of the challenges of cleansing is that it can lead to detox symptoms like headaches, nausea, skin breakouts, fatigue, and more. No mom has time for that!! Fortunately, there are simple things you can do to support your body during a cleanse and reduce these uncomfortable symptoms. Read on for 6 more tips to help ease detox symptoms during a cleanse!

7. Exercise Regularly: Exercise is an important part of any good health routine—and during a cleanse it can be especially beneficial for helping move things along in your digestive system. Whether you prefer yoga or strength training, find something that works for you and just get moving! Even just going for a quick walk around the block can make all the difference when it comes to easing detox symptoms during a cleanse.

8. Get Plenty of Rest & Relaxation: Sleep plays an essential role in our overall well-being—and getting 7-8 hours of sleep as well as taking time to relax throughout the day are equally important when it comes to helping us stay healthy and balanced. When you are sleeping is your body's time to heal and repair, including getting rid of toxins. Make sure to carve out some time each day just for yourself so that you can rest and recharge to be ready for whatever comes along.

9. Eat Foods Rich in Fiber & Antioxidants: Eating foods rich in fiber and antioxidants will help keep your body running smoothly while supporting its natural detoxification processes. Try adding leafy greens such as spinach or kale into your diet as well as colorful fruits like berries which are packed with antioxidants that have natural anti-inflammatory properties.  They also give you needed fiber to help support your digestion, which in turn aids in elimination of toxins.  Here is my favorite antioxidant!

10. Dry Brush: Dry brushing is one of those simple yet powerful techniques that not many people know about yet it packs quite a punch when it comes to supporting our bodies during cleanses! This process involves using an all-natural bristled brush (preferably one made from plant fibers) before showering every morning in order to stimulate lymphatic drainage which supports better circulation throughout the entire body. This process has been known to help reduce overall inflammation as well as tone skin by encouraging new cell growth!  It is well worth add these few minutes to your routine!  I would encourage using this after your shower for maximum results. 

11. Essential Oils: There are many ways to support your body with essential oils.  Diffusing is fantastic while you sleep.  Topical application is also supportive.  There are several that are fantastic taken internally to aid in cleansing and detoxifying your system.  These are my favorites.  Essential oils can ease symptoms and help flush toxins out.

12. Focus on Positive Affirmations & Self Care: Last but not least, don’t forget about nourishing your mind as well! It’s easy to get overwhelmed by rigid schedules or strict guidelines when doing cleanses; however, focusing on positive affirmations such as “I am strong enough” or “My body knows exactly what it needs” can be incredibly powerful when facing challenging situations like this one.  Take regular breaks throughout the day for self-care activities like journaling, meditation, deep breathing, aromatherapy, etc., so that you stay grounded and focused on what matters most—your wellbeing!

Cleansing is great way to reset your body but it doesn't come without its challenges; namely detox symptoms like headaches, nausea, skin breakouts etc.. With these 12 tips in mind - exercising regularly, getting sufficient rest & relaxation, eating foods rich in fiber & antioxidants, dry brushing, Using essential oils, and  focusing on positive affirmations & self care - holistic moms everywhere will now have the tools they need at their disposal should they ever decide to embark upon a cleanse themselves! With these tools at hand there's no reason why anyone shouldn't be able to take full advantage of all that cleansing has to offer!  Happy cleansing everyone!

Cleansing your body can be a great way to reset your system and give yourself the opportunity to start fresh. But sometimes, when we’re cleansing, our bodies can go through some uncomfortable detox symptoms. And as a mom, you don't have time to feel sluggish, have a pounding headache, be stuck in the restroom with digestive issues, or or break out with skin issues. If you’re feeling a little worse for wear during your cleanse, here are 12 simple tips to help support and nurture your body during this time.

1. Drink More Water: Hydration is key when it comes to supporting your body through a cleanse. By drinking plenty of water throughout the day (at least half your bodyweight in ounces), you’ll help flush out toxins while also helping your organs function optimally. And if you’re feeling extra sluggish or bloated, adding some lemon or lime juice, or DiGize essential oil can further aid in digestion and detoxification.

2. Detox Baths: Relaxing in a detox bath is one of the best ways to support your body during a cleanse. Draw yourself a warm bath and add Epsom salts and baking soda to it (you can also add bentonite clay), which will help draw out toxins from the skin. Adding essential oils like lavender or bergamot will help relax the mind while you soak away all of that stress and tension.

3. Eat Fats: Cleansing can sometimes deplete our bodies of essential fatty acids, so it’s important to eat enough fats while on a cleanse. Foods like avocado, coconut oil, olives, nuts and seeds are all great options that contain healthy fats that can help keep us feeling energized and nourished. Flaxseed oil is especially beneficial because it helps reduce inflammation caused by toxic build-up in the body.

4. Sweat: Sweating is another great way to detoxify our bodies as it helps flush out toxins through our pores along with any excess water weight we may have been carrying around. Exercise is an effective way to break into a sweat but if you don’t feel up for intense physical activity then simply take some hot yoga classes or sit in an infrared sauna for 15-20 minutes each day—you’ll still reap the same benefits!

5. Go Outside: A few moments outside in nature every day can do wonders for our moods and overall wellbeing! Sunlight provides us with essential vitamin D which helps boost immunity and regulate hormones, allowing us to feel more balanced internally. Taking some deep breaths of fresh air also helps clear out any stagnant energy building up inside our systems while helping us stay grounded and connected with the earth beneath us.  

6. Herbal Teas or Tinctures: One of the best things you can do when going through detox symptoms is sip on herbal teas throughout the day such as dandelion root, ginger, lemon, and peppermint— which help improve digestion and reduce inflammation in the body due to their high antioxidant content. Sipping on herbal teas also gives you something warm and comforting to enjoy during this time of cleansing without having too much caffeine or sugar intake which could potentially work against what you’re trying to accomplish here!  Herbal tinctures can also support the bodies detox pathways.  This is one of my favorites for supporting the kidneys and bladder.

When going through any sort of cleanse program, it's important that we take good care of ourselves so that we can come out on the other side feeling refreshed, renewed, and ready to tackle whatever life throws at us next! Utilizing these 6 tips will help keep your body supported throughout this process so that you can get back into balance faster than ever before! So don't forget--drinking more water, detox baths, eating healthy fats like flax seed oil, sweating regularly, getting outside for some fresh air and sunshine, as well as sipping herbal teas throughout the day--all these things together should set you up for success no matter what type of cleanse program you're doing now! Good luck!  See Part 2 for 6 more tips!

Cooking and eating healthy meals is all about finding the foods you love AND that are good for you! Don't we all crave foods that are flavorful and unique?   Isn't it better to have a clean dressing that doesn't have a lot of unnecessary or unhealthy ingredients? What if you could make your own dressing that would not only be delicious but also offer a good source of protein? Enter Pepita Dressing! If you’re looking for a way to add some zest to your salads, this recipe may be just the thing.

Making homemade Pepita Dressing is surprisingly simple, and the ingredients are probably already in your kitchen! All you really need are pepitas (pumpkin seeds), olive oil, lemon juice, fresh mint leaves, garlic, and pepper. If you don’t have fresh mint on hand, dried will do just fine. Once you have all the ingredients together, it’s time to get started!

1 cup Pepitas (pumpkin seeds) 

1-3 garlic clove(s)

1/4 cup fresh mint/cilantro leaves

 1-2 Tablespoon(s) olive oil (opt.)

2 -3 teaspoons lemon juice

1 drop cilantro vitality essential oil (opt.)

1 drop lemon vitality essential oil  (opt.)

a few dashes of pepper

up to 1 cup water

Start by soaking your pumpkin seeds in water for 2 hours (Do not skip this step!!).  Then rinse thoroughly.   Next put them into a blender (I recommend this one) along with olive oil and lemon juice. Blend until the mixture is smooth and creamy. Next, add the garlic,  fresh mint/cilantro leaves, and a pinch of pepper to taste. Blend again until everything is fully incorporated.  Add the water a little at a time until you get the desired texture. The final step is to transfer your homemade Pepita Dressing into an airtight container such as a Mason jar so that it can be stored in the refrigerator for up to one week.

There you have it—your very own homemade Pepita Dressing! It's easy enough for any home chef to whip up in no time flat and adds an extra layer of flavor to salads without being overly heavy or greasy like some store-bought dressings can be. Plus, pumpkins seeds are full of vitamins and minerals such as magnesium, zinc, iron, phosphorus, potassium - making this dressing perfect for holistic moms who want their families to eat healthy without sacrificing on flavor! So grab those ingredients from your pantry and get ready for some serious flavor-bombing! Enjoy!