"Prevent Defense"  Immune Aiding Sweet Potato Fries

A good sweet potato fry is delicious. It's crunch but not overly fried and offers a hint of bite to match its sweet nutritious taste. That's exactly what this Crohn's and immune disorder friendly snack provides, with the additions of chives and garlic. It's a simple recipe, loaded with nutrition providing benefits. To join the team in the fight to prevent your immune system from harmful invading inhibitors. 

Ingredients:

Organic Sweet Potato or yam

Raw Garlic

Raw Chives

Ghee

Pinch Pink Himalayan Sea Salt

Pinch Garlic powder

Pinch Ground Black Pepper

Instructions:

In a frying pan of your choice heat enough ghee to cover the sweet potatoes and turn burner on high (be careful to not get the ghee too hot to where it smokes. If that happens, simply remove the ghee from the burner for 30 seconds and turn the burner down to an appropriate level)

Fry sweet potatoes until golden brown.

Remove from oil

Let drip on paper towel.

Total time: 10 minutes

Nutrition Gained:

The sweet potato fries provide a delicious amount of Vitamin A and C, which promote a healthy immune system. Adding raw garlic to the diet provides powerful antioxidants that help build your immune system and give the body a good blend of prebiotics. Perfect for times of vulnerability like a cold or flu.

What We Avoided:

Fatty oils associated with most fried foods and the harmful preservatives included when the recipes are not made from fresh, whole ingredients. Also, when going other than organic we're exposed to synthetic fertilizers and other unnatural ingredients.

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  Inflammation Fighting Omega Salmon Burger w/Sweet Potato Fries

Inflammation Fighting Omega Salmon Burger w/Sweet Potato Fries

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"Victory Formation" Simple Perfect Margarita

What! A margarita that's healthier for me and tastes just as good? Not possible. What's your secret? 

Good tequila. With a great tequila the hard work is done. All you need after that is a perfect blend of lime juice, maple syrup, ice and muddled jalepeno. Ok, the jalepeno is optional. But even in small amounts it adds a nice subtle kick to the otherwise delicious cocktail. So there ya go. High quality tequila. 

Ingredients:

2 oz High grade Blanco or Silver Tequila

1.5 oz Fresh Lime juice

1tbsp (.5 oz) Simple Syrup (or maple syrup)

2 tbsp Pink Himalayan Salt (or no salt)

1 lime wedge

2 Jalapenos thin sliced and muddled (optional)

2 Purified Ice Cubes

Instructions:

In a shaker add tequila, lime juice, syrup and jalapenos

Muddle jalapenos

Add in 2 cube purified ice cubes

Shake for 2-3 minutes (until cubes dissolve)

Strain over a salted rim, ice filled glass

Garnish with lime

Nutrition Gained:

Lime juice and maple syrup add antioxidants and anti-viral properties to our body. We're still including an alcohol that causes inflammation as it processes, but we are incorporating it with ingredients that will aid in breaking it down. 

What We Avoided:

Processed sugar, artificial flavors, mixers, low quality alcohol and just bad tasting drinks. All of which hinder our body in one way or another of working how it should and causing detrimental inflammation and disease. Remember, moderation is key. 

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"Special Teams" Digestion Returning Dip w/Plantain Chips

Mmmmm mmmm this is a tasty treat, for any type of game day spread. Simple to make and loaded with prebiotics and digestive friendly ingredients. The plantains offer a sweet and salty mix to go with the smooth nutritious dip. A combo that would make even Montana and Rice jealous! Too out dated? How about, Brady and Billicheck? Regardless, it's delicious, helps aid autoimmune disorders and inflammation. As well as being a great addition on game days. Enjoy!! 

Ingredients:

Tuna Avocado Dip:

2 Ripe Avocados

1 tbsp Black Beans

½ tsp Cayenne Pepper

3 Garlic Cloves

½ tsp Garlic Powder

¼ cup Onions, Minced

¼ cup Fermented Sauerkraut

½ cup Tuna, canned & mercury tested

1/8th cup Micro greens, finely chopped

½ tbsp Black Pepper

½ tsp Ground turmeric

Pinch of Pink Himalayan Salt

1 Lime, Juiced (or 1 medium Lemon)

Plantain Chips

1 Plantain, green

1 tbsp Pink Himalayan Salt

1 tbsp Garlic Powder

Coconut Oil, for frying

Instructions:

Tuna Avocado Dip

Mash avocados and add main ingredients.

Gently mix ingredients, cover and place in fridge for 15-20 minutes to cool as you make the plantain chips.

Plantain Chips

Cut off ends of plantains and carefully slice down the middle of the outer peel. Be careful to not slice deeper than the peel and peel outer shell off, just as you would a banana.

Use a mandolin (or knife, but much harder) and slice into thin slivers.

Heat pan on high and add enough Coconut Oil to cover plantain slices

Place plantains a few at a time and keep pushing them in the oil, to prevent sticking together, into Oil and cook until lightly golden brown.

Place cooked plantains on a towel lined plate and while dripping, immediately add salt and pepper. (Note: it’s much easier to do both if you have a salt assistant)

After cooled toss into a bowl and enjoy!

Total time: 20-25 minutes

Nutrition Gained:

Avocados, garlic and onions are staple prebiotic foods in this process. They help fight inflammation and support probiotics in building good bacteria. Plantains are rich in nutrients, including healthy digestible fiber. The spices all add antioxidants and elements that help our metabolism and the breaking down of nutrients. 

What We Avoided:

Common artificial flavors, preservatives and added ingredients commonly included with dips and chips to maintain taste, freshness and color. Which in turn, disrupt our natural progression of digestion and cause our system to overwork, resulting in inflammation and being susceptable to disease. 

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"Flea Flicker" Anti-Inflammatory Pineapple Glaze

Throw this glaze on any grilling adventure during game day and you've just added a sweet addition to your meal. Simple to make and delicious to taste. This glaze packs powerful antioxidants and boosts the flavor to any game day dish your meal planning mind can imagine. 

Ingredients:

½ Onion

1 tsp Ghee

2 Garlic cloves, crushed

½ cup Pineapple

1 tsp Ginger

1 cup Purified Water (or 1 cup Bone Broth/Vegetable Broth

⅓ cup Bone Broth Protein Powder

1 tsp Maple Syrup

Pinch of Pink Himalayan Salt

Pinch of Ground Black Pepper

Instructions:

In shallow sauce pan heat ghee on medium heat

Add onions, garlic, ginger until slightly brown (roughly 2 minutes)

Add fresh pineapple and saute until pineapple is slightly brown

Pinch of salt and ground black pepper

Add bone broth, water, maple syrup and boil until liquid is reduced by half (roughly 5 minutes)

Let cook for 5 minutes

Blend and ready to go

Total Time: 15 minutes

Nutrition Gained:

Apple cider vinegar is loaded with healing compounds like probiotics, enzymes and magnesium. Mustard pairs well with its anti-inflammatory properties. Making a tasty, nutrition packed vinaigrette. 

What We Avoided:

Common with dressings are preservatives, binders and added ingredients that cause inflammation and other conditions that get in the way of the body processing all of the other progress we are making with including nutritious ingredients. 

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"Pre-Game Warmup" Simply Nutritious Moscow Mule Recipe

It may seem like the fad of Moscow Mules was left a couple summers ago. Until now, the new and improved mule. Ingredients geared toward adding nourishment to the body, with a little bit of high quality alcohol mixed in. The bite and tart and sweet all come together in this cocktail to create a fresh drink that you can enjoy all year. 

Copper mug is key with this drink. There's just something about it that isn't the same without it. I mean, it's still good without it. But it is complete with it. 

 

Ingredients:

1.5 oz Premium Organic Vodka

¾ oz Fresh Lime Juice

1 oz Ginger Syrup (recipe found here)

4.5 oz (3 shots) Ginger Kombucha

1 sprig Mint, muddled

Clear Purified Ice Cubes

Garnished with a Lime Wedge and Mint

Copper Mug

¼ cup (2 oz) fresh ginger, thin sliced rough chop (no peeling necessary)

⅔ cup Purified water

⅓ cup Maple Syrup (or Raw Honey)

Ginger Simple Syrup Recipe

¼ cup (2 oz) fresh ginger, thin sliced rough chop (no peeling necessary)

⅔ cup Purified water

⅓ cup Maple Syrup (or Raw Honey)

Ginger Simple Syrup Recipe:

Instructions:

Ginger Simple Syrup Recipe

In a medium non-reactive pot, combine the ginger, water and maple syrup and bring to a boil

Turn the heat down to a nice simmer

Let cook for 10 minutes, stirring occasionally

Strain, let cool and store in glass jar in the fridge

Cocktail

In a shaker combine vodka, lime juice, mint and simple syrup

Muddle mint

Add 2 purified ice cubes

Shake for 1 minute

Add 4.5 oz of Kombucha

Gently swirl

Strain into a copper mug (rocks glass if you must) filled with clean ice 

Garnish with a lime wedge and a piece of your leftover strained candied ginger

Nutrition Gained: 

The mix of kombucha, fruit and ginger offers healthy bacteria, antioxidants and stress relief for the body while you enjoy relaxing and the social aspect associated with ingesting adult beverages.

What We Avoided:

We avoided highly processed sugar, low quality alcohol and other ingredients that hinder the process in our gut and work together to create a beaten down environment and inflammation. Well, we avoided that. So no worries. 

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"The Catch" Omega Loaded Salmon Burger w/Sweet Potato Fries

Although meat is not recommended when healing inflammation caused diseases like Crohn's, Colitis, IBS, Arthritis and so on, small portions of a few are encouraged if you can tolerate it. Salmon being one of them. The inspiration behind this recipe is bringing a entree that has been loved by our country for generations and adding a omega twist. Allowing our bodies to heal as we enjoy the rich flavors. 

Ingredients:

Salmon diced, cubed or chopped very finely

2 Egg Whites

1 small minced chives or shallots

1 scallion thinly sliced

1 tsp Organic virgin extra olive oil

½ medium avocado diced or sliced

Pinch of himalayan sea salt and pepper

Slice of lemon and sprouts for edible garnish

2 cloves of garlic

Sweet Potato Fries

Sweet Potato

Ghee

5-8 Garlic, cloves

½ cup Chives (or Green Onion)

Ground Black Pepper to taste

Pink Himalayan Salt to taste

Instructions:

Whip 1 egg white

Mix all ingredients into a bowl and let cool until you are ready to cook. Leaving mixture in a ball form, while you work on the other parts of the meal this will allow the egg white to bind with the salmon.

Sweet Potato Fries

Peel sweet potato

Use a mandolin or slicer to cut approximately ¼ inch strips then cross cut into thin ¼ inch thick strips.

Heat enough ghee to cover a thin layer of the pan (ghee should be hot, but not smoking).

Add sweet potatoes and fry until golden (roughly 2 minutes depending on heat).

Remove fries and place into a paper towel lined bowl

Add salt and pepper

Allow grease to drip

Plate and top with fresh raw garlic and chives

Salmon Burger

Heat ½ tsp of ghee or olive oil in pan (just enough to coat pan)

Scoop from bowl into hot pan and form to roughly shape a patty while in the pan.

Let cook for about a minute at high heat.

Reduce heat, flip over and let cook for another minute to minute and a half

Turn off heat and let steam through.

Serve on a plate with your favorite ingredients from the My Simple Changes Ingredient list.

The ones I chose were:

2 leaves of butter lettuce

Cucumber, tomatoes, onions

With a side of sprouts, avocado and fermented pickle.
Plate the fries and dip in fermented ketchup or organic mustard.

 

Nutrition Gained:

The omegas and prebiotics in this entree team together to fight inflammation and calm the body down. The sweet potato fries provide a delicious amount of Vitamin A and C, which promote a healthy immune system.

What We Avoided:

With the salmon burger, the need for a bun becomes a little less and replacing it avoids harmful gut attacking gluten and other additives and preservatives. Picking an organic salmon from cold waters, that's been mercury and metals tested, avoids putting harmful substances, metals and practices the fish was exposed to leading up to your consumption.

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"X's & O's" Good Bacteria Building Healthier Huevos Rancheros

Ummm yes please. Huevos rancheros have been a staple in other cultures for many generations. Unfortunately, we've lost a lot of the nutrition since. That is, until now. 

In this rich and satisfying version we've cleaned it up and added a nutritious ingredients for a better you. Combined offers a blend of healthy fiber, vital nutrients, prebiotics, protein and a secret nutrition booster, probiotics. 

This healthy mix will give you the perfect jump start and protection for a long day tailgating and watching your team.

*Note: this is why a food allergy test is beneficial. In this dish I can't tolerate the egg yolk and am allergic to the tomato and cilantro. But I couldn't deprive you of those great ingredients. Just be aware of what you are allergic to and how they make you feel. A common mistake is thinking something is healthy for you because it is in general. 

Ingredients:

2 Organic Corn Tortillas

1 scoop fermented Sauerkraut

2 eggs, prepared to your toleration

1/4 cup Tomatillo Salsa, homemade 

1/4 cup Refried Beans, homemade

1/4 cup Guacamole, homemade

1 tbsp Chevre, no milk or rennet

2 Lime, wedges

Cilantro, garnish

Refried Beans

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

Guacamole

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

Tomatillo Salsa

8-10 Tomatillo's

4-5 Green Chiles, (or Anaheim chiles, or one of the common other names)

2 Serrano Peppers

1 clove Garlic, no skin

Pinch Pink Himalayan Sea Salt

 

Instructions:

Refried Beans

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

Guacamole

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

Tomatillo Salsa

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

Huevos Rancheros

Once all the sides have been prepared

Heat saute pan to medium heat, add ghee 

Once coated add tortillas

Flip and rotate tortillas to coat all sides with ghee

Continue to flip and rotate until prepared to liking

Plate tortillas

Add oil to pan, if needed, and crack two eggs into the pan

Let cooked to desired style (mine are egg whites because it's easiest on the stomach. The yolks tend to irritate my stomach. Especially from low quality eggs, then I can't tolerate them at all)

Sandwich beans and one egg between tortillas

Top with other egg, salsa and guacamole 

Side with a scoop of sauerkraut

Garnish with homemade chips, lime wedges and cilantro

Nutrition Gained:

By holding our quality standards to the best possible we've crafted a traditional meal that aids the body for healthy digestion and fighting inflammation. Through the probiotics of the sauerkraut, the digestible fiber of the beans, prebiotics from the salsa and guac and mix of other ingredients, this meal isn't too heavy on digestion while providing needed key elements to this healing process.

What We Avoided:

A whole lot of preservatives, added ingredients and low quality gut irritating eggs. With buying already fixed recipes, a lot of times you're taking on the bad sides of them as well. We're avoiding the harmful preservatives and additives that are solely there for shelf life, color and making sure the product holds up. With getting the best eggs possible we are no longer fighting to find the least damaging egg and letting the natural nutrients do their thing. 

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"Trick Play" Strawberry Immune Boosting Kombucha Mocktail

Say we want to still enjoy the social aspect associated with cocktails but without the alcohol and keeping a tasty cocktail like beverage?? Well, say hello to the mocktail. (I got that from the Blueberry Ginger mocktail recipe description)

Ingredients:

4oz (½ cup)  Homemade Strawberry Kombucha

1 medium sized Lemon, juiced

4oz (1/2 cup) purified water

½ tbsp Maple Syrup

2-3 Mint Leaves

Pinch of Pink Himalayan Salt

Hand full of pomegranate seeds

2 stalks Mint, for garnish

1 Strawberry, for garnish

Instructions:

Muddle pomegranate seeds and mint leaves into bottom of mixing jar

Combine lemon juice, purified water, maple syrup and salt into mixing jar, and shake for one minute

Add kombucha mixing jar

Pour over clear ice. (Try for the clearest ice possible for the cleanest cocktail. Preferably homemade purified water ice)

Garnish with mint and strawberry.

Nutrition Gained:

With having homemade kombucha we are in control of all the ingredients and have created a low sugar version of this healthy bacteria drink. The maple syrup and fruits provide a healthy dose of antioxidants to fight against free radical and inflammation damage. Strawberries also provide Vitamin C, folate and antioxidants that help regulate inflammation and reduce the risk of cardiovascular disease (making them heart healthy).

What We Avoided:

We avoided common artificial and processed sweeteners associated with these types of drinks. With making our ingredients organic we avoided synthetic fertilizers and common preservatives that often times do more harm in the body then good. 

 (Note: This is only a 1/4th of the actual size)

(Note: This is only a 1/4th of the actual size)

"Hail Mary" Crohn’s Friendly, Raw Vegan Pumpkin Pie with a Gluten Free Crust

It's the fall. It's colder weather. It's football season. The leaves are changing. Pumpkin everything is back! My favorite dessert for this time of year was always pumpkin pie. Until I had to give up dairy and gluten. Pumpkin pie exodus. Until now, and my new raw vegan pumpkin pie. Don't let the descriptors detour you. This recipe is light in texture and tastes exactly like the Thanksgiving dinner staple. It's easier to make and the ingredients are not only designed around taste, but nutrition and healing. Enojy!

Ingredients:

Pumpkin Filling

2 tbsp Coconut Oil, melted

1 ¼ cup Soaked Almonds (or Cashews)

Pinch of Pink Himalayan Salt

½ Lemon, juiced

1 ½ cups Pumpkin Puree

1 tsp Vanilla Extract

1 tbsp Pumpkin Spice

⅓ cup Maple Syrup

½ cup Coconut Milk

Raw Vegan Digestion Aiding Chocolate Chip Cookie

1 cup Walnuts

1 cup Cashews, soaked for 30 minutes prior

1 tbsp Maple Syrup

1 tbsp Cinnamon

5-6 dates, unpitted- either amount works well, I always go for less sugar

1 tsp vanilla extract

⅓ cup Organic Vegan Cacao Chips

Instructions:

Raw Vegan Chocolate Chip Cookie

Place dates and nuts in larger processor until small piece dough starts to form

Add maple syrup cinnamon, vanilla and cacao chips

Mix on medium until dough completely forms

Place in bowl and put in the fridge for 20-30 minutes

Form to medium cookie shape

Place bananas in middle

And top with another formed cookie

Pumpkin Filling

Soak almonds overnight

Strain and wash almonds

Combine all ingredients into blender

Blend for 2-3 minutes or until creamy smooth

Line inside edges of removable bottom mold with nut crust

Pour mixture on top, filling the mold

Place in freezer until solid

Remove from mold shell

The Pumpkin filling also pairs nicely with one of our (COOKIE Sandwiches OR Pumpkin Latte or Protein Balls). Leaving in the freezer no longer than a couple weeks.

*Note: be sure to serve cold to avoid the coconut oil from melting.

Nutrition Gained:

Pumpkins are a great source of dietary fiber which helps regulate digestion to allow your foods nutrients to absorb more efficiently. Which is one of the biggest effects of having Crohn's disease or diseases associated with inflammation in your digestive tract. The nut crust also provides the same benefit but with added nutrients to keep the meal balanced. 

 

What We Avoided:

We avoided the heavy cream and dairy commonly associated with this dessert and most pies and desserts. With that we avoided unhealthy amounts of bad fats, preservatives and substances that are known to be linked to very common forms of cancer. By going organic on our ingredients we avoided synthetic fertilizers and upgraded our standards for better growing practices. 

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"Onside Kick" Blueberry Ginger Kombucha Vodka Cocktail

Just as a general rule, drinking alcohol causes inflammation. The lower the quality the more the harm. Different types cause different amounts. But the most common irritant associated with alcohol are the ingredients it's mixed with. 

So let's assume we are not going to over-consume. This cocktail is designed to avoid the bad and add nutrition while leaving a delicious flavor to enjoy responsibly.

 

Ingredients:

4 oz (½ cup) Blueberry Ginger Kombucha

1/2 Lime, juiced

4oz (½ cup) purified water

½ tbsp Simple Syrup (or maple syrup)

Pinch of Pink Himalayan Salt

8-10 Blueberries, muddled

2 stalks Mint, for garnish

1 Lime wedge, for garnish

1.5 oz (1 shot) Premium grade Organic Vodka

Simple Syrup

1/2 cup Purified water

1/3 cup Maple Syrup (or Raw Honey)

Instructions:

In a medium non-reactive pot, combine water and maple syrup

Bring to a boil

Turn down heat to a nice simmer

Let cook for 10 minutes, stirring occasionally

Strain, let cool and store in glass jar in the fridge.

Cocktail

Muddle blueberries in shaker.

Then add lime juice, purified water, maple syrup and salt.

Shake for one minute

Add shot of organic vodka and mix for an additional minute

Add blueberry ginger kombucha mixer

Pour over clear ice. (Try for the clearest ice possible for the cleanest cocktail. Preferably homemade purified water ice)

Garnish with mint and lime wedge

Nutrition Gained:

The fruits add beneficial antioxidants and the kombucha throws in a tasty amount of probiotics. 

What We Avoided:

By going organic we avoided harmful synthetic fertilizers. With going organic high quality corn vodka we reduced our chances of the harmful inflammatory effects lower, less distilled alcohol cause. We replaced often processed sugar or corn derived syrups with natural, nutrient adding ingredients. 

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"Defensive Blitz" Digestion Regulating Refried Beans

Many beans contain harmful lectins that irritate and disrupt healthy digestion. By soaking and/or pressure cooking before adding them to your meal brings a all out blitz on the regular stomach irritant.  

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.

Ingredients:

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

Instructions:

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. 

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"Pass Protecting" Immune Assisting Perfect Party Dips Platter

How could we make all these delicious dips and not combine them for a easy party platter? Well, we did. The common choices are now clean and body boosting friendly. The flavor is packed, the time to prepare is minimal and the benefits are substantial. You'll look like a pro at your next tailgate or social gathering and nobody will know how easy it was. Just how great it tasted!

Ingredients:

Homemade Corn Tortilla Chips

Homemade Refried Beans

Homemade Guacamole

Homemade Tomatillo Salsa

Corn Tortilla Chips

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

Coconut Oil

Pink Himalayan Salt to taste

Refried Beans

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

Guacamole

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

Tomatillo Salsa

8-10 Tomatillos

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

2 Serrano Peppers

1 clove Garlic, no skin

Pinch Pink Himalayan Sea Salt

Instructions

Corn Tortilla Chips

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

Refried Beans

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

Guacamole

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

Tomatillo Salsa

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:

With going organic our digestion is able to focus more on the nutrients ingested. With these blend of dips we are incorporating healthy fiber that works as a blocker and soother in the gut and digestive tract. We made a salsa that provides powerful antioxidants. The guacamole is a mix of prebiotics, protein and healthy oils that assist in providing a healthy enviornment for gut bacteria to build and do their work.

What We Avoided:

We avoided harmful oils used in frying that cause immune system responses and inflammation. We skipped out on dairy and other preservatives, additives and "natural flavors". All of which cause gut and digestion issues associated with auto-immune disease. 

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"Franchise Tag" Digestion Friendly Loaded Nachos

Loaded nachos have always been a Crohn's disease and inflammation nightmare. We've simply removed the nightmare and centered around building the nachos we want. Al while healing autoimmune disease and getting the nutrition we need. All the ingredients have been finely crafted and combined to make the perfect nacho platter to help heal our auto-immune disorders and inflammation.

Ingredients:

Homemade Corn Tortilla Chips

Homemade Refried Beans

Homemade Guacamole

Homemade Tomatillo Salsa

¼ - ½ cup Fermented Sauerkraut

1 Tomato

¼ Green Pepper, chopped

1 medium Onion, chopped

½-1 Jalapeno Pepper, minced or rough chop

2 tbsp Goat Cheese, no milk or rennet or no go

Cilantro, as much as you like

Corn Tortilla Chips

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

Coconut Oil

Pink Himalayan Salt to taste

Refried Beans

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

Guacamole

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

Tomatillo Salsa

8-10 Tomatillos

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

2 Serrano Peppers

1 clove Garlic, no skin

Pinch Pink Himalayan Sea Salt

Instructions:

Corn Tortilla Chips

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

Refried Beans

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

Guacamole

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

Tomatillo Salsa

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:

Going raw is essential in this process. So, a majority of our recipes, like this one, aim to have at least 50% of the meal raw. Doing so allows the food to keep vital enzymes that team with your gut in aiding the breaking down process to bring out the other nutrition. The vegetables are not only probiotic and prebiotic rich, they also promote healthy digestion, which is always the goal.

What We Avoided:

We avoided everything about traditional nachos. Even down to the tortillas which are fried in harmful oils that trigger immune responses. Going organic avoids synthetic fertilizers. Removing dairy eliminates the highly processed and added ingredient gut destroying agents. Skipping on the meat allows the body to spend positive time breaking down the great ingredients, instead of negative time trying to figure out what to do with the meat that's so tough on the stomach.

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"Excessive Celebration" Quick and Easy Stomach Soothing 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. 

Ingredients:

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

Instructions:

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.

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"Game Time Decision" Immune System Supporting 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. 

Ingredients:

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

Coconut Oil

Pink Himalayan Salt to taste

Instructions:

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.

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"Head Turning" Gluten Free, Vegan Blueberry Pancakes

So, I have a sweet tooth. There I said it. Problem is, sugar is one of the key elements that feed off an auto-immune disorder. But we can't give up pancakes. I can't give up pancakes.

This breakfast favorite eliminates a key harmful element and has been shaped to promote healthy digestion and powerful antioxidant support. They are dangerously delicious in taste. So remember, moderation is just as much a part of the battle as anything else. 

Ingredients:

¾ cup Chickpea Flour

⅛ tsp Baking Soda

¼ tsp Cream of tartar

1 tsp Cinnamon

1 tbsp Flax Meal (stirred with 3 tbsp purified water)

1 Banana, mashed

1 ½ tbsp Maple Syrup (or honey)

½ cup Blueberries

Water as needed

Garnish:

3 Strawberries, chopped

3 Mint leaves, finely chopped

Instructions:

Stir together all dry ingredients.

Add banana, maple syrup and flax meal to dry ingredients and stir together

Add purified water until the consistency you want

Gently stir in blueberries

Heat pan or griddle to medium heat and coat with ghee.

Pour to desired size and spread thin

Cook until golden brown on both sides

Top with strawberries, maple syrup and mint

*NOTE: Makes 6-8 pancakes. Mine could’ve been one more... had I not eaten the batter as I cooked.

Total time: less than 20 minutes

Nutrition Gained:

The flour and flax meal not only are gluten free but they aid in regulating digestion. Our fruits are lower in sugar and provide helpful antioxidants and potassium. Using honey or maple syrup not only have lower Glycemic index levels but provide the substances to aid in the battle of inflammatory disease.

What We Avoided:

Replacing and reducing the sugar helps combat against diabetes. Most sugars do nothing but cause havoc in our bodies (other then the few seconds of pleasure with the taste buds). Replacing gluten and highly processed flours allows our stomachs to digest in peace instead of fighting off the added elements while trying to pull the nutrition needed.

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"MVP" Probiotic, Digestion Boosting Huevos Rancheros Breakfast Sandwich

Some of my fondest food memories growing up are the drive through breakfast sandwiches. I still have a taste memory of them. So, figuring out a replacement was essential and that's been done. Forgetting about the toxic combination of the past and building a breakfast treat that tastes just as delicious as it is nutritious. 

*Note: I prefer a fried egg white. It’s easier on the stomach and still provides nutrition. Be aware of how you react to eggs because for a long time I could not tolerate them

 

Ingredients:

2 pieces of Psyllium Husk Flatbread

1 Egg, prepared to your liking. For digestion reasons egg whites or no egg are the better choices.

½ Avocado, mashed (or our easy Guacamole INSERT LINK HERE recipe)

1 scoop Refried Beans

½ scoop Fermented Sauerkraut

8-12 leaves Arugula

2 sprigs Cilantro

Psyllium Husk Flatbread

½ cup Chickpea flour (or coconut flour)

2 tbsp Psyllium Husk Powder (make sure it’s in powder form)

⅓ cup Coconut Oil

½ teaspoon Pink Himalayan Salt

¼ teaspoon Organic Baking Soda

½ teaspoon Cream of Tartar

1 cup boiling Purified Water

Digestion Regulating Refried Beans

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

Instructions:

Psyllium Husk Flatbread

Whisk together dry ingredients.

Add coconut oil and blend until smooth (almost like a nut butter)

Add boiling water, a quarter cup at a time until dough forms

Divide into 4-6 balls

Cover with parchment paper or plastic wrap and flatten. Forming flat circles.

Place on DRY (very important, the oil in the flatbread is enough to coat the pan)

Cook 2-3 minutes on medium heat until golden brown

Digestion Regulating Refried Beans

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

Huevos Rancheros Breakfast Sandwich

Prepare flatbread and set to side

Prepare refried beans and leave on low heat, stirring occasionally

In a medium saute pan, on medium heat, melt ghee and cook egg to liking

Plate two pieces of psyllium husk

Spread beans, egg, guac, sauerkraut and other ingredients on top of each other, one after another, in any way you’d like and cover with the other piece of flatbread

Nutrition Gained:

The psyllium husk is a common ingredient in recommendations by doctors that soothes and cleans the digestive tract as it moves through the process. Mix that with a healthy blend of probiotics, prebiotics and protein and you have a recipe that not only fights inflammation but aids the body now while it builds for later. 

What We Avoided:

Very common with this recipe is harmful gluten and the processed ingredients used to prepare the bread. Also, we avoided low quality eggs that deprive our bodies more then aid them. Finally, we avoided meat and dairy. Which are known to be hard on digestion that ultimately results in inflammation. 

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"Lead Blocking" Prebiotic Boosting 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.

Ingredients:

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

Instructions:

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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"Fake Spike"  Nutritious Veggie Skewers with a Antioxidant Rich Pineapple Glaze

It's a simple recipe. There's not much to it and we already know how to do it. The blend of these vegetables add powerful prebiotics and antioxidants to help build and fight against harmful inflammation. They also don't carry the effects from harmful synthetic fertilizers. Both help heal autoimmune disease and Crohn's disease.

Mix, dunk and enjoy with our sweet pineapple glaze. A perfect pairing for the skewer life.

Ingredients:

Onion, large pieces

Green Pepper

Tomato

Yucca

Pineapple

Mushrooms

Pineapple glaze

Pink Himalayan Salt and Ground Black Pepper to taste

Pinapple Glaze

½ Onion

1 tsp Ghee

2 Garlic cloves, crushed

½ cup Pineapple

1 tsp Ginger

1 cup Purified Water (or 1 cup Bone Broth/Vegetable Broth

⅓ cup Bone Broth Protein Powder

1 tsp Maple Syrup

Pinch of Pink Himalayan Salt

Pinch of Ground Black Pepper

Instructions:

Pineapple Glaze

In shallow sauce pan heat ghee on medium heat

Add onions, garlic, ginger until slightly brown (roughly 2 minutes)

Add fresh pineapple and saute until pineapple is slightly brown

Pinch of salt and ground black pepper

Add bone broth, water, maple syrup and boil until liquid is reduced by half (roughly 5 minutes)

Let cook for 5 minutes

Blend and ready to go

Veggie Kabobs

Cut veggies into larger pieces

Stick with skewers in desired order

Heat grill to medium

Just before placing on grill, baste skewers with pineapple glaze

Grill for 5-8 minutes, rotating every so often

Nutrition Gained:

The veggies have been chosen based around the powerful antioxidants they boast and the blend of prebiotics they provide. Both of which aid in mollifying the digestive tract. Pineapples provide important antioxidants that aid an immune system fighting against colds and other immune depressants. 

What We Avoided:

By going organic and avoiding meat we've given our digestion a rest from the harmful synthetic fertilizers, added substances and growing practices associated with the two, that cause gut irritability and enhance symptoms related to auto-immune disorders. Needless to say, not friendly for us with Crohn's disease, IBS, Colitis or any of the family.

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"1st & Goal" Bacteria Boosting Vegan Gluten Free Breakfast Sandwich

Whoever says you need meat, eggs and cheese to formulate a great breakfast sandwich hasn't tried this one. A tasty flatbread between fresh arugula, guacamole, re-fried beans, fermented sauerkraut and some spices pull it all together for a easy and delicious game day breakfast. This recipe helps heal inflammation, build bacteria and will leave your taste buds as happy as your gut. For the full recipe and nutrition gained copy and paste the link below. Happy Sunday!!

Ingredients:

2 pieces of Psyllium Husk Flatbread

½ Avocado, mashed (or our easy Guacamole INSERT LINK HERE recipe)

1 scoop Refried Beans

½ scoop Fermented Sauerkraut

8-12 leaves Arugula

2 sprigs Cilantro

Psyllium Husk Flatbread

½ cup Chickpea flour (or coconut flour)

2 tbsp Psyllium Husk Powder (make sure it’s in powder form)

⅓ cup Coconut Oil

½ teaspoon Pink Himalayan Salt

¼ teaspoon Organic Baking Soda

½ teaspoon Cream of Tartar

1 cup boiling Purified Water

Digestion Regulating Refried Beans

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

Instructions:

Psyllium Husk Flatbread

Whisk together dry ingredients.

Add coconut oil and blend until smooth (almost like a nut butter)

Add boiling water, a quarter cup at a time until dough forms

Divide into 4-6 balls

Cover with parchment paper or plastic wrap and flatten. Forming flat circles.

Place on DRY (very important, the oil in the flatbread is enough to coat the pan)

Cook 2-3 minutes on medium heat until golden brown

Digestion Regulating Refried Beans

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

Huevos Rancheros Breakfast Sandwich

Prepare flatbread and set to side

Prepare refried beans and leave on low heat, stirring occasionally

Plate two pieces of psyllium husk

Spread beans, egg, guac, sauerkraut and other ingredients on top of each other, one after another, in any way you’d like and cover with the other piece of flatbread

Nutrition Gained:

The psyllium husk is a common ingredient in recommendations by doctors that soothes and cleans the digestive tract as it moves through the process. Mix that with a healthy blend of probiotics, prebiotics and protein and you have a recipe that not only fights inflammation but aids the body now while it builds for later. 

What We Avoided:

Very common with this recipe is harmful gluten and the processed ingredients used to prepare the bread. Also, we avoided low quality eggs that deprive our bodies more than aid them. Finally, we avoided meat and dairy. Which are known to be hard on digestion that ultimately results in inflammation. 

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