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Heart Healthy Oven Roasted Beets

The goal is to get as much variety as possible and delicious recipes built around the healthiest things. Beets are a often misunderstood vegetable and it's time to find the love for them. They protect your heart by lowering your cholesterol. 


2 Beets, one golden and one red peeled

2 tbsp Ghee

Pinch of  Pink Himalayan Salt

Pinch of Pepper

1 tbsp Hemp Seed Hearts


Cut beets into half and again into 6 pieces making 12 wedges

Preheat oven to 400 degrees

Place all ingredients onto a tin foil pan or baking sheet in separate compartments to avoid bleeding into one another.

Bake for 30 minutes, tossing occasionally

*Note: if you are experiencing any digestive issues or have in the past, beets will have a similar color when using the loo, but an opposite effect for your body (putting it as cleanly as possible).

Nutrition Gained:

Beets provide powerful fiber that aids in lowering cholesterol. Hemp seeds to provide healthy protein and ghee provides Vitamins A, D & E. All together, combine for a recipe of inflammation fighting success. As well as soothing the digestive tract to allow better nutrient absorption. 

What We Avoided:

We went organic and avoided harmful synthetic fertilizers and chemicals. We got them from a local farmers market to get them as fresh as possible. Instead of using oils that irritate the stomach lining we replaced them with gut friendly ones.

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Anti-Inflammatory Baked Brussels Sprouts


This delicious version of brussels sprouts was inspired due to the fact of the overwhelming benefits the vegetable has and the bad wrap it gets for being not a tasty food. Foods this nutritious are the plan. Baked is a delicious idea and paired with another one of my other recipes is the way to go. Like my Fiber Packed Sauteed Squash and Green Beans entree. Or another quick, easy and nutrition packed side dish. All centered around one focus, healing inflammation. 


2 cups Brussels Sprouts, Cut stems and cut in half

1 tbsp All Season Salt

2 dashes of Cayenne

1 small onion, peeled and cut into strips

2 tbsp Unfiltered Extra Virgin Olive Oil

1 Green Onion, chopped


Toss ingredients and spread onto foil lined baking sheet

Bake at 400 degrees for 10 minutes

Toss, spread and cook for another 10 minutes

Place in bowl of choice and top with one chopped green onion

Nutrition Gained:

Brussels sprouts are loaded with antioxidants and phytochemicals which help fight against free radicals and cancer. The other ingredients are essential omega rich oils and prebiotics. 

What We Avoided:

Common with side dishes are heavy cream or butter. By avoiding that we've saved on numerous inflammation triggers like heavy fat content and inorganic substances. By going organic on all ingredients we've avoided synthetic fertilizers and upgraded the practices of growing the food. 


Stomach Calming Carrot Puree

This side is inspired for the times when the body just isn't responding or keeping any food in. It's a light enough dish to allow your stomach and intestinal spasms to rest while it provides essential antioxidants and vitamins. Plus, it has a rich deliciousness to it. 


6-8 (2 cups) Carrots, peeled and chopped

3 cloves Garlic, peeled

½ Onion, sliced

1 cup Purified Water

Pinch of Pink Himalayan Salt

Pinch of Black Pepper

½ Green Onion, thin strips


Place ingredients into pot and boil for 15 minutes (until very soft)

Strain all but roughly ½ cup of water from mixture and place in a food processor (or blender).

Puree until smooth

Nutrition Gained:

Beta carotene is one of the richest antioxidants in carrots and helps heal and protect against free radical damage that often exposes areas for cancer. You're also getting onion and garlic which are powerful prebiotic foods that aid the gut in healthy digestion.

What We Avoided:

Here we are avoiding common ingredients like dairy and processed sugar that are common in these types of dishes. By going organic we are avoiding synthetic fertilizers and ingesting ingredients that were grown to a higher standard.

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Nutrient Replacing Bone Broth Quinoa

Ahh Quinoa, the thing you know about but just that it's a super grain. Or that it's highly processed. Well it's also a gut friendly food with numerous uses and benefits. It's one of my staple foods but not every day foods. Like everything else, it falls into the variety category. With this version it's cooked with bone broth protein to add not only a great flavor but more nutrients to whatever dish you decide to pair it with. 


1 cup Quinoa, washed and soaked

2 cups Purified Water, reverse osmosis water

1 scoop Bone Broth Protein Powder (or you can choose an organic broth of your choice. But make sure minimal ingredients and all food ingredients)


Wash quinoa and strain

Let soak in purified water for at least an hour. This will help remove the lectins and make the quinoa easier to digest, while leaving the beneficial nutrition.

Strain quinoa

Pour two cups of purified water into pot and add bone broth protein powder.

Whisk until powder is mixed with water.

Add quinoa

Turn on medium heat, or a light simmer and cover pot leaving a slight opening for steam to escape

Let cook for 20 minutes, stirring every few minutes to prevent from sticking to pot.

When quinoa is soft and fluffy, strain and serve.

Nutrition Gained:

Quinoa is a healthy fiber rich grain that is packed with good protein and also contains iron. Iron is a focus for people with stomach and bowl flushing issues because often times we become nutrient deficient, with iron being one of the most effected. 

What We Avoided:

Heavy starches and fiber that isn't always the easiest for the stomach to digest. By going organic with purified water we've also avoided common synthetic fertilizers used with inorganic items. As well as, added elements to water that are used to combat bacteria in the water but not the greatest thing to be consuming often.

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Digestion Aiding Succotash

I never even really knew what succotash was other than a strange name that a cartoon character spit out once upon a time. But, now having crafted this recipe and added it to a couple of my favorite dishes, I love it! It's deliciously sweet mixed with a tasty spice. That not only aids in promoting better digestion but helps alleviate inflammation in the body. Which is one of my main focuses. Consuming as your only side or whole meal is not looked down upon. Judge free zone here.


½ cup Organic corn

1 cup Tri-Bean Blend, pressure cooked (northern, pinto, black beans or any combo from our foods list)

1 sprig of Rosemary, peeled and finely chopped

2 cloves Garlic, sliced

⅓ medium sized Yellow Squash, cut into ¼ inch strips

1 sliced peeled shallot

1 tsp Parsley, chopped

1 tsp Cilantro

1 tbsp Unfiltered Extra Virgin Olive Oil

1 Butter Leaf

Pinch of Ground Black Pepper to taste


Heat olive oil in saute pan.

Add shallots and garlic and let saute for 15 seconds.

Add yellow squash and cook for 10 more seconds.

Add rosemary, beans and corn and saute for 1 minute.

Remove from heat and add cilantro and parsley.

Pepper to taste.

Nutrition Gained:

Soaked and cooked organic corn offers healthy fiber and powerful antioxidants that help heal from free radical and inflammation damage. As well as, promote healthy digestion. The spices and herbs provide a healthy blend of nutrients and the onions and garlic give the stomach a good number of prebiotics for digestion.

What We Avoided:

One of the most harmful things is consuming the amount of GMO and processed variations of corn we do each day. With sticking to organic and soaked corn we're not only getting it in natural form but eliminating any possible stomach irritating lectins.

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Iron Rich Kale Side Salad

A common issue with stomach and digestive disorders is the fact of being deficient of iron. A essential substance for metabolism and growing red blood cells. So in this super simple salad we're letting the kale cook a bit with the citrus dressing and enjoying it with one of our favorite entrees.


1 pressed cup Kale, cut in strips

½ Lemon

1 tsp Unfiltered Extra Virgin Olive Oil

½ Carrot, peeled & shaved


Mix kale, olive oil and carrots.

Squeeze lemon into mixture and massage until thoroughly coated.

Let sit for 5 minutes to allow the lemon juice to soften the kale.

And done.

Nutrition Gained:

Kale offers essential iron that's key in helping the body against anemia commonly associated with intestinal issues like Crohn's disease, IBS, Colitis and other auto-immune disorders.

What We Avoided:

With going organic we avoided common synthetic fertilizers and pesticides used when growing inorganic foods. 

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Stomach Aiding Cauliflower Mash Recipe

It's been a staple side dish since the time of the Pilgrims and Indians, but this time with a healthy twist. Instead of the heavy starches and added ingredients with the classic mashed potatoes, this recipe has been crafted around keeping the same delicious flavor and texture but adding healthier fiber and digestion aiding ingredients for a win win on both fronts. 



1 cup Yucca, peeled and cut into small cubes

2 cups Water, purified

½ scoop of vegetable or organic bone broth protein powder (or two cups of vegetable or bone broth)

1 tbsp Garlic, minced

Pinch of Pink Himalayan Salt

Pinch of Ground Black Pepper

½ Cauliflower (roughly 2 cups), cut into smaller chunks

½ Roasted Beet garnish


Place all ingredients, besides cauliflower, in a medium pot

Bring water to boil

After 2 ½ minutes, add cauliflower

Reduce heat to simmer

Simmer until yucca and cauliflower soften (roughly 6-8 minutes)

Strain, reserving 1 cup of liquid for the blending process

Add solids to blender

Add 2 tbsp of remaining liquid at a time

Blend until desired creaminess

Note: Serves 2

Nutrition Gained:

The yucca in the mash provides your body with a healthy digestible starch. Which promotes the breaking down and absorption of the prebiotics and antioxidants the rest of the ingredients offer.

What We Avoided:

We avoided the very common harmful, gut busting ingredients associated with classic mashed potatoes; dairy and starches. By avoiding those we've allowed our stomach relief from the gut lining substances and kept a good balance for the nutrient adding ingredients to do their thing more efficiently. 

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Gut Easy Baked Butternut Squash

The softness of baked butternut squash mixed with the slight sweetness and rich garlic flavor makes for one delicious side dish. As well as the fact that butternut squash is loaded with healthy fiber and powerful antioxidants. It pairs well with anything from one of our salads to apps and entrees. 


1 cup Butternut Squash

2 cloves Garlic, crushed

Coated in Olive Oil

Crushed Black Pepper to taste


Preheat oven to 400 degrees

Toss all ingredients together in a small bowl

Line baking sheet in tin foil

Spread ingredients, single layer, on pan

Bake until butternut squash is tender, rotating every so often

Nutrition Gained:

Butternut squash is another vegetable loaded in essential antioxidants (see the theme here) that fight to eliminate free radicals and heal damage caused by them. It's also a great form of healthy fiber that acts as a binder in the gut to allow regulated digestion for other nutrients to work to their best benefit.

What We Avoided:

A common addition to preparing butternut squash is butter or dairy. So be careful when buying already prepared. Those ingredients are not only irritants for short term gut health but also lead to long term diseases. Simple, whole, organic ingredients avoid common synthetic fertilizers and added preservatives and "natural flavors". 

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Fiber Packed Sauteed Squash and Green Beans

It's a colorful contrast and digestive one as well that promotes healing inflammation. A perfect fall side dish to be paired with another veggie or one of our entrees. The sweetness of the pear pairs perfectly with the savory of the garlic and pine nuts. 


1 cup Butternut Squash (already cooked)

2 cloves Garlic, crushed

Coated in Olive Oil

Crushed Black Pepper to taste

1 cup Green Beans

⅓ Pear, diced

¼ cup Pine Nuts

Butternut Squash

Preheat oven to 400 degrees

Toss all ingredients together in a small bowl

Line baking sheet in tin foil

Spread ingredients, single layer, on pan

Bake until butternut squash is tender, rotating every so often


Green Beans

Boil Green beans in salted water until tender

Strain and set to side

Remaining Ingredients Instructions

In a medium saute pan heat Olive OIl, medium heat

Add garlic, onions and butternut squash

Saute for 3 minutes and add pear

Continue to cook until squash is tender and slightly brown

Add green beans and pine nuts and saute for one more minute

Nutrition Gained: 

Butternut squash is loaded in essential antioxidants that fight against free radical damage and inflammation. It also promotes healthy digestion with its fiber content. Surprisingly, green beans offer similar powers as butternut squash with the antioxidants and healthy fiber. They also promote elements that reduce the risk of colon, breast and prostate cancer, due to it's antioxidant support.

What We Avoided:

We've avoided the common pesticides and synthetic fertilizers associated with growing inorganic fruits and vegetables. We've also controlled all of the ingredients, bought them whole and avoided common preservatives and additional ingredients that irritate the stomach lining. As well as, cause inflammation in the body.

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Antioxidant Rich Sauteed Caramelized Asparagus

I love asparagus. It's a great summer side. Add a little bit of maple syrup when sauteing and we now have a sweet and delicious side that goes well with a lot of our fall entrees. Despite the numerous health benefits asparagus provides, this version adds a tasty twist to it. 


3-4 pieces of Asparagus thinly sliced

1 tsp Ghee

Pinch of Himalayan Sea Salt and Black Pepper

¼ tsp Maple Syrup


Toss ingredients asparagus and maple syrup

Heat 1 tsp of ghee

Add asparagus and maple syrup

Cook for 1 minute until caramelized.

*Try not to cook any longer because the longer you cook asparagus you it loses its nutrition.

Nutrition Gained:

Asparagus is rich in Vitamin K, bone and blot clot health. As well as, anti-inflammatory and antioxidant properties that aid chronic conditions. It also contains inulin which is a essential nutrient for the large intestine that promotes healing inflammation and proper digestion.

What We Avoided:

Going organic at the minimum is key in ridding our bodies with as many chemicals as possible in this fight to clean it up and get optimal health and nutrition. By going organic we avoid common synthetic fertilizers and pesticides. Also, buying freshly picked from a farmer's market as opposed to picked several days or weeks ago provides a fuller version of nutrients the food has to offer. 

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Quick and Easy Stomach Friendly Tomatillo Salsa

Salsa. Everyone loves a good salsa. In this healthy version we've crafted a simple to make recipe loaded with beneficial nutrition. We've avoided the common harmful elements and made sure a variation of one of our favorite dipping sides is auto-immune ready. 


8-10 Tomatillos

4-5 Green Chilis, (or Anaheim chilis, or one of the common other names)

2 Serano Peppers

1 clove Garlic, no skin

Pinch Pink Himalayan Sea Salt


Preheat grill to medium heat

Place all ingredients, but the garlic, on the grill and shut lid

Rotate when sides blacken. Not too black but definitely some black

After first rotation, add garlic to grill and let cook until darker golden brown

Once everything is soft and juicy, add to processor or blender

Add a pinch of salt

Mix ingredients for 1-2 minutes, or until a smooth salsa forms

Store in mason jar for a week or even more if it isn’t 86’d by then

*NOTE: This recipe will make roughly 64oz of salsa

Nutrition Gained:

Tomatillos are a very good source of dietary fiber, niacin,potassium, and manganese. Niacin helps clean the blood and manganese promotes enzyme growth for stronger bones, among other things. Also, the green chilies give a great dose of VItamins A and C to boost our immune system.

What We Avoided:

Common with store bought salsa is added ingredients like stabilizers, preservatives, coloring and the always explained "natural flavors". With fixing this simple recipe we've made some simple changes with a large amount of benefit. Also, with going organic we've avoided harmful synthetic fertilizers.


Digestion Regulating Refried Beans

Many beans contain harmful lectins that irritate and disrupt healthy digestion. By soaking and pressure cooking before adding them to your meal safely removes the mean substance. 

Now, to the recipe. We've created a easy to fix recipe that's a great compliment to many of our other dishes. It's fresh, tasty and balanced to boost your immune system.


2 cups Pinto Beans, soaked & strained (or 1 can organic)

1 dab Ghee (or Olive Oil), to coat the pan

½ medium Onion, diced

3 cloves Garlic

¾ cup Purified Water

½ scoop Bone Broth Protein

1 tsp Cayenne Pepper

1 tsp Turmeric

Pink Himalayan Salt and Fresh Black Pepper to taste


Soak organic pinto beans overnight (or at least 3-4 hours) straining and replacing with purified water occasionally

Place saute pan on medium heat burner and add ghee

Add onions and let cook for 2-3 minutes

Stir in garlic and spices, and let cook for 1-2 minutes more

Mix in beans and bone broth and ingredients until fully mixed

Let cook for together for 5 minutes

Once soft, turn off heat and mash beans until desired texture

Salt and pepper to taste

Nutrition Gained:

Beans offer a great source of healthy protein and dietary fiber. By mixing in some bone broth protein and a blend of spices we added some powerful antioxidants to help clean and calm the body from harmful inflammation. 

What We Avoided:

A lot of canned or already prepared beans contain not only ingredients and preservatives that irritate the gut lining of our stomachs and throw off the process of proper digestion, but we also are putting to risk the chance of ingesting harmful lectins. In this easy variation we've simply removed them and kept our focus on the nutritious. 


Prebiotic Boosting Homemade Nutritious Guacamole

Guacamole is a favorite for many and, surprisingly, has always been comprised of healthy ingredients. With our version, we tweaked the amounts and added a few key elements to heighten the flavor of a already very attractive dish. 

Avocados are a staple food in this process. Which is why they are commonly found in most of our recipes. They are packed with beneficial fats and prebiotic substances that work to help the probiotics in generating healthy gut bacteria.


2-3 ripe Avocados, medium

⅓ cup Onions, diced

⅓ cup Tomato, diced

4-6 cloves Garlic

2 Limes, juiced

3-5 thin Jalapeno slices, diced

1 tsp Turmeric

1 tsp Cayenne

Pink Himalayan Salt and Fresh Ground Pepper to taste


Mash avocados

Add onion, garlic and spices and mix together

Add remaining ingredients and lightly fold to mix

Squeeze in two limes and gently mix until liquid is gone

Garnish and serve

Nutrition Gained:

Avocados are a staple food in this process. Which is why they are commonly found in most of our recipes. They are packed with beneficial fats and prebiotic substances that work to help the probiotics in generating healthy gut bacteria. The garlic and onions are also powerful prebiotics and the spices and limes add powerful antioxidants to fight free radical damage in the body.

What We Avoided:

By going fresh, organic ingredients we avoided potentially harmful synthetic fertilizers. Because the goal is to clean up every little change possible and even the slightest ones make a huge difference in this process of healing.

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Gut Friendly Corn Tortilla Chips

This change is so simple that I'm ashamed. Ok, I'm not ashamed but actually happy to share this recipe with you. We found a minimal ingredient tortilla, chopped it up and lightly fried it in a nutritious oil. Avoiding all of the usual suspects found in the preservative, additive and "natural flavors" world. 


8-10 Organic Corn Tortillas (corn, lime, water)

Coconut Oil

Pink Himalayan Salt to taste


Heat pot to medium heat and add enough oil to cover the tortillas

Once the oil is hot enough, add a layer of chips and let cook for 1-2 minutes

Rotate chips to check firmness and cook for 1-2 more minutes

When chips are lightly golden to slightly brown remove from oil

Place in a towel lined bowl and season to taste

Nutrition Gained:

Healthy organic corn adds a good amount of nutrients to aid in the digestion process. We're still getting the benefit from our tacos recipes but another variation without the ingredients to overshadow the nutrition.

What We Avoided:

We avoided all of the usual suspects found in the preservative, additive and "natural flavors" world that break down and irritate our digestive process. Leaving our gut lining fragile, increasing our risk for inflammation and triggering symptoms common with auto-immune disorders associated with the digestive system, like Crohn's disease, colitis and IBS.