Food

Do you want to get your daily dose of vitamin D without relying on fortified foods or supplements? If so, you’re in luck! There are plenty of natural ways to get your daily intake.  Obviously, getting out in the sun is a fabulous way to get Vitamin D; there are some foods you can eat to get it, too.  Read on for some tips and tricks to get the vitamin D you need straight from the source.

Cod liver oil is one of the best sources of natural vitamin D and has been used for centuries as a natural remedy. It can be taken orally in liquid form or as a capsule supplement. It also contains Omega-3 fatty acids, which are beneficial for overall health and wellness.

Fatty fish, such as salmon, tuna, mackerel, herring, sardines, and anchovies, all contain high levels of vitamin D and omega-3 fatty acids. Eating these types of fish regularly will help you get your daily intake of both vitamins and minerals.  Make sure they are wild caught, as the farm raised fish have contamination. My favorite non-vegan Omega 3 supplement also has Vitamin D3 and CoQ10.

Egg yolks are also an excellent source of natural vitamin D and can be consumed raw or cooked in various dishes. Egg yolks are also rich in protein and other nutrients like iron, calcium, phosphorus, and B vitamins.

Aside from getting enough sun, these are just a few simple ways to get your daily dose of vitamin D naturally without having to rely on fortified foods or supplements. Eating a balanced diet with plenty of fruits and vegetables is always a good idea, since they contain small amounts of natural Vitamin D that can add up over time if you’re consistent with it. Looking for Vegan Sources of Vitamin D?  I wrote about them here.  So keep these tips in mind when planning out your meals and snack times! Holistic moms everywhere will thank you for it down the line!

 If you’re like me, a holistic mom who loves a good snack but doesn’t want to break the bank, then this blog post is for you. I love snacking on cannellini bean dip, but it’s expensive to buy pre-made in the store. So, I decided to take matters into my own hands and whip up a homemade batch that is both delicious and economical. Keep reading to learn how. 

To make your homemade cannellini bean dip, you will need 2 cans of cannelini beans (drained and rinsed), 1/4 cup olive oil, 3 cloves of garlic (minced or finely chopped), 2 tablespoons of fresh lemon juice, 1 teaspoon of sea salt, and 1/4 teaspoon of freshly ground black pepper. 

2 cans cannellini beans, rinsed & drained

1/4 cup olive oil, vegetable broth or water

1-2 cloves of garlic

2 Tablespoons fresh lemon juice

1 teaspoon sea salt

1/8 teaspoon  (or a bit less) ground black pepper 

The first step is to put all the ingredients into a food processor or blender. Make sure everything is blended until it reaches a smooth consistency. You may need to add more olive oil if the mixture looks too thick. Once everything is blended together nicely, serve raw or transfer the mixture into an ovenproof bowl and bake at 350 degrees Fahrenheit (177 degrees Celsius) for 20 minutes or until golden brown and bubbly on top. 

Once finished baking, let cool before serving with some warm pita bread or vegetables. Enjoy! This cannellini bean dip recipe also makes great leftovers which can be stored in an airtight container in the refrigerator for up to 5 days. 

There you have it—the ultimate guide on how to make your own delicious homemade bean dip cannelini! Not only does this recipe save you money, but it also allows you to customize your dip according to your own taste preferences by adding different herbs or spices of your choice. Plus, it’s healthier than store-bought versions because there are no preservatives or artificial flavors added. Now that I know how easy it is to make this tasty snack at home, I don’t think I’ll ever buy pre-made again! Enjoy!

It’s no secret that homemade hummus can be a simple, delicious way to add some protein and flavor to your meals. But let’s admit it, making hummus from scratch can be a bit of a hassle. So, why bother? Well, there are many benefits to making your own hummus at home – including being able to control the ingredients and flavors you use. Plus, freshly made hummus has an unbeatable taste that is sure to impress even the pickiest eaters in your family!  Here’s an easy recipe for homemade hummus that won’t take up too much time or effort. 

The most basic ingredient for hummus is chickpeas (or garbanzo beans). For every one cup of cooked chickpeas, you will need two tablespoons of tahini paste and two tablespoons of lemon juice. You should also have salt and pepper on hand for seasoning purposes. Feel free to play around with additional herbs and spices depending on what flavor profile you want your hummus to have – cumin, garlic powder, paprika, oregano, etc., are all great options!  

Once you have all the ingredients together, it’s time to assemble them into a delicious dip! Begin by adding all the ingredients into a food processor or blender. Blend until everything is mixed together evenly and then season with salt and pepper (or whatever other herbs/spices you plan on using). Blend until everything is smooth and creamy – this should only take about five minutes (or less!) if you're using a powerful blender or food processor.  Finally, scrape down the sides of your blender/processor as needed before transferring your freshly made hummus into a bowl or container. That's it! Enjoy with pita chips or veggies as desired. 

Still looking for something extra special? Customize the recipe by adding some roasted red peppers or kalamata olives into the mix while blending everything together! If you want some extra zing in your dip, add a dash of sriracha sauce before blending - this will give it just enough kick without overwhelming other flavors! And if you're feeling adventurous – try adding some nut butter for an interesting twist on traditional hummus recipes. The possibilities are truly endless when it comes to creating unique variations of homemade hummus - so get creative! 

 Making homemade hummus doesn't have to be hard! With just a few simple ingredients and steps in hand you can whip up this yummy dip in no time at all. This easy recipe provides holistic moms with an opportunity to make healthy snacks that their entire family will enjoy without sacrificing time or effort in the kitchen - so go ahead and give it a try today! Bon Appétit!

If you’re looking for a quick and easy snack that’s packed full of energy-boosting nutrition, then you’ve come to the right place. Homemade energy balls are a delicious way to get the energy boost we all need throughout the day. With the right ingredients and a few minutes of your time, you can whip up a batch of homemade energy balls that will keep you going until dinnertime. Let’s take a look at what it takes to make these tasty treats! 

The first step is to gather your ingredients. You’ll need 1 cup of salted peanut butter (or any nut butter of your choice), 1/2 cup oatmeal, 1/4 cup honey or maple syrup, 1/2 cup dried fruit (such as cranberries or raisins) and 1/4 cup chopped nuts (or seeds). You can also add some optional extras such as cocoa powder or ground flaxseed for an extra nutritional kick.  Play with this - the possibilities are endless!  

1 cup peanut butter ( or almond butter)

1/2 cup oatmeal

1/4 cup honey (or pure maple syrup)

1/2 cup dried fruit (cranberries or raisins are favorites!)

1/4 cup chopped nuts or seeds (walnuts, almonds, pistachios, or sunflower seeds are great)

1 Tablespoon cocoa powder, cacao nibs, and/or ground flaxseed (optional)

2 Tablespoons toasted coconut to roll the balls in (optional)

Once you have all your ingredients measured out, it’s time to mix them together in a bowl until everything is well combined. Then roll the mixture into small balls about the size of a golf ball. Place these on a lined baking sheet and refrigerate for about an hour before serving. This will help them hold their shape better when served.  

 

These homemade energy balls are best served cold straight out of the refrigerator, but they can also be stored in an airtight container in the fridge for up to 5 days, or frozen for up to 3 months. Just be sure to thaw them before eating if they have been frozen!       

                                              

For a healthy energy boost that doesn't involve caffeine or sugar-packed snacks then why not give homemade energy balls a try? They're quick and easy to make with just a few simple ingredients - peanut butter, oats, dried fruit and nuts - that are packed full of natural goodness. Plus they taste great too! So next time you're feeling sluggish during the day why not whip up a batch of homemade energy balls for yourself? You won't regret it!

Holistic moms know that processed foods aren’t just bad for our waistlines, but also for our health. An important area of focus is inflammation, which has been linked to a variety of chronic illnesses. Let's take a look at what causes inflammation and how processed foods contribute to it. 

Blog Body: 

What is Inflammation? 

Inflammation is the body’s response to an injury, infection or allergy. It’s an important part of the healing process and helps protect us from further damage or infection. However, when inflammation becomes chronic, it can lead to serious health issues like diabetes, heart disease, stroke, cancer and Alzheimer’s disease. 

Processed Foods and Inflammation 

Processed foods contain refined grains , added sugar, trans fats, and synthetic ingredients that can cause inflammation in the body. Refined grains are stripped of their fiber and other nutrients during processing, making them higher in calories but lower in nutritional value. Additionally, refined grains stimulate insulin production more than whole grains do—which can lead to weight gain and high blood sugar levels that trigger inflammation. When we indulge in sweets, our bodies break down glucose for energy. This process causes inflammation throughout our bodies, though this inflammation is usually too subtle to notice. In the long run, however, it can contribute to a host of serious health issues—including obesity, diabetes, and cardiovascular disease. Processed foods often contain trans fats (such as hydrogenated oils), artificial sweeteners and additives that all contribute to inflammation in the body as well.  These ingredients are low-cost fillers used by food manufacturers to give food a longer shelf life or enhance flavor—but they come with significant consequences for your health.  

Practical Tips for Avoiding Processed Foods 

The best way to avoid processed foods is by eating more fresh fruits and vegetables instead! Eating a healthy diet rich in fruits and vegetables provides your body with the antioxidants it needs to reduce inflammation naturally. Additionally, avoiding sugars (especially added sugars) is one of the most effective ways to reduce inflammation since sugar increases insulin levels which leads to more inflammation. Lastly, try replacing processed snacks with healthier alternatives such as nuts or seeds for a quick dose of healthy fats which will help reduce inflammation even further!  For those who like dips, hummus or other bean dips are fantastic to dip veggies in.  If you are getting healthy nutrients from good whole foods, you won't be snacky and grabbing for the unhealthy options.

Conclusion:                                   

When it comes down to it, reducing consumption of processed foods is important if you want to reduce inflammation in the body over time. With so many healthy options available these days – such as fresh fruits & vegetables – there’s no excuse not make healthier choices! So grab some natural snacks today – your body will thank you tomorrow!