holistic

How to Craft the Perfect Salad

Salads offer a wide range of healthy ingredients, (leafy greens! raw veggies!) and they’re full of health-promoting vitamins and minerals. Eating more salads will not only support your body’s natural detoxification systems, they will help to balance your overall health while filling you up with delicious and creative meals that are simple to prepare any time of day. Plus, they will help you stay cool in this summer heat.

Choose your favorites from each column. Get mixin’, Get tasting, and enjoy!

Green Base
Arugula, Lettuce, Sprouts, Spinach, kale, dandelion, Cabbage, Cucumber,

Extra Veggies
Artichokes, Asparagus, Beets, Carrots, Mushrooms, Peas, Radishes, Tomato, Pepper, Jicama

Optional Protein
Nuts, Quinoa, Beans, Tofu, Lean meats, Low mercury fish, Eggs, Organic Goat Cheese

Healthy Toppings
Chia seeds, Hemp hearts, Fresh or dried fruit, Sunflower seeds, Dried seaweed, Fresh herbs, Scallions Mint

Dressing
Olive/coconut oil, Apple Cider Vinegar, Lemon/lime juice, Dried herbs, Garlic, Sea salt, Black pepper, Orange zest, Tahini, Kelp,

Here’s a few fun recipes to try:

Eggtra Eggciting Breakfast Salad

 

Eggtra Eggciting Breakfast Salad

Eggtra Eggciting Breakfast Salad

Ingredients
2 pasture-raised eggs
large handful of red-leaf lettuce
3-5 cherry tomatoes, halved or sliced
1/2 c alfalfa or other sprouts
1/2 cucumber, sliced
1 sliced radish
2c green peas
2-3 pieces of asparagus, chopped, sliced, or whole
extra virgin olive oil
apple cider vinegar
sea salt & pepper
pinch of turmeric (optional)

1 Heat a small pot of water, add the eggs just before the water boils, and cook on medium for 9 minutes.

2 Meanwhile, place rinsed lettuce in a bowl, and add the cucumber, tomatoes, sprouts, radish, peas, and asparagus. Mix it up.

3 Half or slice the eggs, place them on the salad. 4 Drizzle some olive oil and apple cider vinegar, toss a bit. 5 Add the sea salt, pepper, and turmeric.

 

 

 

 

Asian Cucumber Salad

Asian Cucumber Salad

Ingredients
1 large Lebanese/continental cucumber
1 red chili pepper, thinly sliced
1 spring onion, thinly sliced
1 tbsp toasted sesame seeds

Dressing
2tbsp tamari/soy sauce
2tbsp extra virgin olive oil
3tbsp sesame oil
juice of 1 lime
1tsp minced ginger
1tsp minced garlic
1/2tsp chopped red chili pepper
pinch of sea salt & cracked black pepper

1 Combine all dressing ingredients in a jar, shake well and set aside. 2 Chop cucumber into large chunks and place into bowls. 3 Top with chili peppers and spring onion. 4 Drizzle generously with dressing and sprinkle sesame seeds on top. 5 Serve immediately and enjoy!

Mushroom, Spinach, and Quinoa Buddha Bowl

Mushroom, Spinach, and Quinoa Buddha Bowl

extra virgin olive oil
sea salt
cracked black pepper
2c red leaf lettuce or other leafy green
1/2c quinoa, cooked
1c sprouts or micro-mesclun
4-6 shitake mushrooms, sliced
handful of spinach
1 clove of garlic, sliced or chopped
1 stalk of scallion, chopped

1 Place your lettuce or other leafy greens in the bottom of a bowl. 2 Add the cooked quinoa and mix with the greens. 3 Add the sprouts . 4 Drizzle some of the olive oil on top, add a bit of sea salt, and mix. 5 Heat some olive oil in a pan, add the garlic for 1 minute, then add the mushrooms and black pepper and heat for about 2 minutes (add some water or stock if necessary so mushrooms don’t stick to the pan). 6 Add the spinach to the warm pan with mushrooms, mix, heat until the spinach starts to wilt but is still bright green in color. 7 Add the mushroom, spinach, and garlic mixture to the bowl of greens and quinoa, mix. 8 Sprinkle with scallions, and add more salt, pepper, or olive oil as needed.

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Vision Board Party!!!

vision board party

Have a Holiday vision board party before the end of the year!!!

Get clear on your goals for the New Year in a FUN, STRESS FREE WAY!

It's one of the best excuses for a party! Make some delicious appetizers and tasty drinks for your friends. You can have it potluck style and everyone brings their favorite dish. 

Have you ever made a vision board?

A vision board is a collage that is full of things you desire. The idea is that what we see and what we think about, we create more of. This is based on the law of attraction which basically means that we get delivered what we think about so we better think about good things that we desire!

Your vision board can be made with anything that makes you happy. It can have pictures of places you want to go to, things you want to acquire, people in your life, those you want to meet, and even pictures of people that inspire you. Whatever! Go wild!

Step 1: Get a piece of paper and write down what you want. Hand write specific goals that you envision for your career, love life, marriage, school, health and wealth – all aspects of your life. If you are not sure yet, then write down all of the things that you believe will make you happy. For example, you can write about dream vacations, meeting great people, eating delicious food, etc. The sky’s your limit, and your personal power lies in your belief and emotional connection. You will use this list to get ideas and create your vision board.

Step 2: Prepare all the materials you need to make your Vision Board/s. Scissors, magazines, photos, glue, cork/card board or what ever you want to use as a surface.  Remember, you can use the internet/magazines/books to find pictures to use or hand draw. Have all your guest bring extra supplies: Their own poster board, extra magazines from home, scissors and glue.  

Step 3: Paste/pin all the pictures, sayings, quotes, or what ever you have prepared. Use images and ideas that signify your “what you want” list. Put them in order of importance, or any other way you want to see them on your board. At the center you might even place a picture of yourself with a big smile so you will remember to smile when you see your board. Remember that you are not just putting up pictures, you are finding ways to create a different emotional state to attract more of that feeling!

Step 4: Place your board/s in places that you will be able to see them everyday. Give yourself at least a minute (five minutes is better) each day to look at your board and find your attitude of gratitude. Imagine you have already acquired everything on your board. Close your eyes and visualize yourself clearly as the happy, grateful person that you want to be.

The more you feel, the more you receive. Your thoughts are propelled into action with desire and emotion. The fastest way to acquire the things on your vision board(s) is to visualize, be grateful, be happy and take advantage of the opportunities you have every day. 

Have fun making different Vision Boards:

 Vision board for specific goals:
This is good if you know exactly what you want to happen in your life. This board will serve as your guide in your journey towards achieving your dreams. Be very specific in using pictures and other props so that you can truly feel the feelings of gratitude even by just looking at your board.

Theme Board:
This is good for creating specific things on a specific date on the specific time for a specific occasion. I.e. creating the perfect valentines day, the perfect trip, the best birthday party ever, etc.

Inspiration Boards
From the word itself, this type of vision board is for those who are not yet sure of what it is they truly want in their future. They just know that they want to be happy.  Include things that you know will keep you inspired and happy about being alive. Put pictures of your family, closest friends, all those happy memories, cherished small memorabilia, or even cut outs of certain inspirational stories. You can also include favorite words, affirmations or your favorite quotes of all the successful and happy people you know.

Have multiple vision boards creates multiple reminders to focus on your desires. You can’t have too many! Put them in your office, bathroom, kitchen, bedroom, etc. You can take a picture of a board and use that as a screen saver on your computer, tablet or cell phone. No matter how busy you are, you will be able to look at your board and remind yourself of what makes you feel inspiration and gratitude.

Wishing everyone a beautiful New Year filled with endless blessings!!!

Love,

Phoebe

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."