Food

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.

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!

As a busy mom, you want to make sure your family is eating healthy and nutritious meals. But you’re also short on time. So how can you make something delicious and healthy without spending hours in the kitchen? Our millet falafel recipe has got you covered! It’s packed with protein, easy to make, and ready in no time. Let’s dive right into the details!

For our millet falafel recipe, here are the ingredients that you will need:

4 cups cooked millet, chickpeas*, or cannellini beans (or 2 cups millet + 2 cups chickpeas or cannellini beans)

1 cup parsley

1/2 cup cilantro

1/2 cup dill

3 cloves garlic

1/2 cup red onion

1/4 cup fresh lemon juice

1 teaspoon baking powder

1 teaspoon ground cumin

1 teaspoon coriander

1/8 teaspoon cayenne pepper

Salt and pepper to taste                                                                   

For the baking sheet: 1/8-1/4 c olive oil

Pita bread or lettuce leaves for serving 

Serve with cucumber, red onion, tomato, dark green leafy lettuce, Kalamata olives, bell peppers.

Hummus, Tahini Sauce, Tzatziki Sauce

*Raw and soaked overnight

Making millet falafel is a breeze!

First cook the millet. This can be made ahead of time and refrigerated for up to a week. I like to make the millet the day before so it is chilled, and if I am adding chickpeas, I start them soaking at the same time.

1 cup uncooked millet

3 cups water

Pour millet into boiling water and simmer for 25 minutes

Then place herbs, chunked onion, and lemon juice in a food processor.  Blend well.  Add the rest of the ingredients, except for the olive oil, into the food processor. Pulse until everything is combined but still slightly chunky. If it appears too dry, add  up to 1/4 cup of water(if needed) a little at a time until it forms a thick paste. Then scoop out tablespoonfuls of mixture and shape them into small balls or patties. Oil a baking sheet and bake at 350 degrees for 30 minutes, flipping them at 15 minutes.  Serve with pita bread or lettuce leaves if desired and enjoy!

There you have it – an easy, tasty millet falafel recipe that takes only minutes to prepare. With this dish, you get all the benefits of protein from the millet plus extra flavor from added herbs and spices. Plus it’s vegan so everyone can enjoy it! For busy moms who want to provide their families with healthy meals without sacrificing time in the kitchen, this is definitely a winner. Enjoy!

 Omega 3 fatty acids are essential fats that our bodies need to function properly, but did you know they can also provide a wealth of benefits when it comes to brain health? Many people are low in these essential nutrients. Let’s take a closer look at why omega 3 fatty acids are important for brain health and how they can help.

Omega 3 fatty acids are a type of fat made up of three main components, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).  These are essential fatty acids that your body cannot make on its own. These are found in foods such as salmon, herring, mackerel, sardines, eggs, walnuts, flax seeds, hemp seed, chia seeds, algae, brussel sprouts, and some vegetable oils. They have been found to be associated with improved physical and mental health due to their anti-inflammatory properties.  It is important to note, that the ALA found in plant foods must be converted to EPA and DHA within the body, and some people have a low conversion rate, so getting EPA and DHA is important.  Algae is a fantastic vegan source of EPA and DHA.

Omega 3 fatty acids play an important role in maintaining healthy brain functions. They help support the development of new cells in the brain and aid in communication between neurons. Studies have shown that omega 3 fats have neuroprotective effects which can help protect against certain degenerative diseases such as Alzheimer's and dementia. Additionally, they have also been linked to improved memory and cognitive performance.

Besides helping with cognitive function, omega 3 fatty acids can also help reduce stress levels and improve mood by increasing serotonin production in the brain. This is because EPA has been found to increase dopamine production which is responsible for regulating emotions. Furthermore, DHA helps regulate inflammation which can be beneficial for emotional wellbeing. ALA helps reduce inflammation and oxidative stress on the body which helps improve mood.

Overall, it’s clear that omega-3 fatty acids offer numerous benefits when it comes to brain health. Whether you’re looking to maintain mental clarity or improve your mood and emotional wellbeing, adding more omega-3 rich foods into your diet is a great way to promote overall well-being. And because most people are deficient in Omega-3 fatty acids, it is also beneficial to supplement.  I have a favorite vegan and non-vegan Omega 3 supplement, they both also have Vitamin D3 and CoQ10, among other beneficial ingredients and are very absorbable. Holistic moms should consider incorporating these essential fats into their family’s diet for improved physical and mental health!

When I was pregnant with my 7th child, I was depleted.  I was so exhausted that I was falling asleep at the dinner table every night.  A friend recommended this antioxidant drink to me, and I was desperate, so I tried it.  The very first day, I drank some in the afternoon just before my energy levels usually tanked. I went through the afternoon and surprisingly stayed awake through dinner. In fact, I was awake until 10, which was impossible before!  I never felt a rush, and I never had a crash; I just kept going.  I kept drinking it, and it had the same effect every day.  I drank a whole bottle during labor and delivery and then kept drinking it throughout my time breastfeeding. It was my lifesaver with such little sleep. I have not stopped drinking it because of its continued benefits!