Food

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!   

Are you looking for a healthy snack for your kids that won't leave them feeling sluggish? Look no further! Plant-based snacks are the perfect way to fuel your little ones with all the nutrients they need. From fruits and veggies to nuts, seeds, beans, and whole grains, there is something delicious and nutritious to suit every occasion. 

Fruits and vegetables are some of the healthiest snacks around. Their natural sweetness makes them a great alternative to sugary treats, while their high fiber content ensures your kids (and you!) will stay fuller for longer. Try incorporating colorful fruits like watermelon or oranges into your kid's snack time routine, or serve up veggie sticks with hummus or guacamole as an after school treat. These are the best fast foods and can be prepared the night before for easy grab & go snacks the next day.

Nuts and seeds are another great plant-based snack option. Not only are they packed with vitamins and minerals such as zinc, magnesium, iron and vitamin E; but they also contain healthy proteins & fats that can help support brain development in growing children. Try offering trail mix with nuts and seeds as a tasty snack on the go, or bake up some energy balls made from peanut or almond butter, oats and dried fruit for a sweet treat that won't leave your little one bouncing off the walls afterwards! 

  

Like nuts and seeds, beans provide plenty of essential vitamins and minerals but are also high in protein and fiber - making them an ideal snack choice for active children who need fuel throughout the day. Serve up some homemade bean dip with vegetable sticks or pita bread; make a batch of homemade hummus; or try out some quinoa bowls topped with roasted veggies! For an extra boost of nutrition, look out for whole grain options with brown rice or oatmeal instead of refined grains like white bread or pasta. 

With so many delicious plant-based snacks to choose from, it's never been easier to give your kids the nutrition they need without sacrificing taste! Whether you're looking for something quick on the go or something more substantial after school, there's sure to be something that suits their needs - not to mention yours! So take a break from processed snacks and try something new today - your kids will thank you later!

Have picky eaters?  Grab this guide:  7 Strategies to Help Picky Eaters Eat!