Here’s a healthy, tasty recipe that will bring into you in the summer mode. This is a popular favorite from our Seasonal Cleanse. It’s great food to travel with and requires NO COOKING. Rejoice the Rawko! It’s like a taco but it’s raw – not raw meat – raw foods (means no cooking, more enzymes, more energy, packed with flavor). We’ll admit, it can be a bit of an odd concept at first but once you try them, you may just be pleasantly surprised.
Make the Wraps
1 Bunch of collard greens* There is a misunderstanding that collards are bitter, not so! Pair them with a protein and a fat and eat them raw and your will be forever changed.
Rinse and de-stem – leaving 2 halves (depends on how many people are eating– figure 2-3 wraps per person)
Pat those dry
Sweet Cucumber Salsa
1 apple – peeled, cored, diced
1 cucumber – peeled, seeded, diced
1 medium sweet yellow onion – diced
Parsley and/or cilantro – washed and diced
A few pinches of Himalayan or Celtic sea salt (these are quality high mineral salts)
Fresh squeezed lemon
Add all ingredients together, then add in salt and lemon – make sure it really gets on that onion! Toss, let sit.
Rawko “meat”
Why the non-meat tacos – er- rawkos? Because they are delicious. Because raw foods pack an amazing amount of energy and vitality, and because everyone loves new and exciting foods that make them feel good with no negative repercussions. So here you go:
1 -2 cups of raw organic walnuts (again, depending on how many people you are feeding)
2-6 TBS of gluten free tamari (go easy on this — it can get real salty quick)
Add to a high speed blender or food processor and blend it up
Making Rawkos
Lay your collard wrap on a flat surface
Spread 1-2 tsp of the rawko “meat” onto the wrap length-wise
Add some salsa (this offsets the heavy flavor of the walnuts nicely)
Here, I added some sunflower sprouts for some more green and texture
Roll up and enjoy.
You can pre-roll these and eat them on a car ride — or pack the ingredients separately and take to go and assemble on site. Enjoy!
Golden Milk is a delicious and nourishing drink that packs incredible health benefits into one warm mug at a time.
It’s very
Some of the wonderful benefits of Golden Milk:
Anti-inflammatory – easing joint pain
Soothing to the spirit and aids in digestion and sleep
Supports healthy liver function
Supports the spleen and stomach
Supports healthy blood sugar levels
Supports the heart and brain
Supports a healthy immune system
Supports the nervous system
The key Ingredient in Golden Milk is tumeric – which is a powerhouse. Curcumin is the most active ingredient in turmeric – It’s a strong antioxidant is anti-inflammatory, antibacterial anti-fungal. However, curcumin is not well-absorbed into the body — UNLESS it is blended with black pepper. Black pepper contains piperine which has it’s own anti-inflammatory properties. The black pepper enhances the curcumin ability to work synergistically with the body. Golden milk is blended with other herbs and spices for flavor and health benefits. Once you begin to get the hang of it you can add your own favorites in.
You can drink Golden Milk 2- 3 times per day. I prefer it before bed. You can make a homemade version with our recipe below or purchase a mix. We have used Gaia Herbs brand and it is wonderful – with the added benefit of Ashwaganda. Ashwaganda is an adaptogen which helps the body deal with stress. That said, you can certainly add that into your recipe.
Delicious Golden Milk at Home
1 cup Milk or Dairy Free coconut milk (regular, full-fat, canned)
1 cup water
1 tablespoon coconut oil (can use MCT coconut oil)
1½ teaspoons ground turmeric
¼ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground cardamom (optional – to taste – I love cardamom and addition to almost everything)
⅛ teaspoon ground black pepper
if sugar sensitive sweeten with 10 drops liquid pure stevia extract, or to taste
OR Sweeten with raw honey to taste after removing from heat
Directions:
In a small saucepan over medium-low heat, whisk together the coconut milk, water, coconut oil, turmeric, cinnamon, ginger, and pepper. Warm slowly until hot but not simmering, about 7 minutes
Remove the pan from the heat, and whisk in the stevia or honey (not both!)
Leftovers can be refrigerated for up to three days
Homemade Bone Broth is deeply nourishing to the body.
It supports gut health, skin hair and nails and nourishes our deepest organs- the kidneys. This is food as medicine. Bone broth is a fantastic source of many gut-healing, anti-inflammatory agents. Healthy, pasture-raised and grass-fed animal bones and joints are rich in amino acids, gelatin, collagen. These components support the health of your bones, joints, and skin.
Collagen is an essential building block for a healthy gut lining. With homemade bone broth you can help repair damage by ingesting collagen-rich foods and supplements such as bone broth and hydrolyzed collagen powder.
It is important to source healthy and humanely raised pastured and grass-fed animals – so that you getting the healthy benefits of this traditional food.
Here is the simple recipe for chicken bone broth we make at home. There are other bone broth recipes you can find with a simple search (lamb, beef and fish).
Simple Homemade Bone Broth (Chicken)
1 chicken back
6 -12 or more chicken feet (this is an important ingredient as this is where much of the dense gelatin resides)
1 bay leaf
14 Cups of clean spring water (chlorine and fluoride free)
3 TBS of Himalayan salt or Celtic Sea salt
1 TBS of raw Apple cider Vinegar
Directions:
Add all ingredients to Instant Pot or crock pot
Add in apple Cider Vinegar – let sit for 1 hr – this helps leach all the nutrients and minerals out of the bones
Instant Pot: Set on High Soup 120 mins
Crock pot: Cook low and slow for 18-24 hours
Stock Pot – stove top: Turn to a simmer and put lid on pot and let it simmer for 18-24 hours
When done pour through a tea strainer over the mug or bowl. Add other ingredients as desired. We like the broth just this way. But you can add other ingredients before or after cooking.
Garlic (crush and let sit for 15 min before adding in or cooking with it as it activates the healing benefits)
Fresh Ginger
Squeeze of fresh lemon
Celery, onion, carrot, etc.
We will also use it to make soup. We like to sauté the holy trinity of onions, garlic and celery – add diced carrots, beets and broth.
With the instant pot – we keep the broth going on warm for a few days and serve hot from there straining as we serve.
Process from the stove top or out of the Instant Pot or Crock pot:
Turn off and let cool for 30 min to hour, then lift out all the bones/veggies and set aside
Pour the broth through strainer to filter out all the grit into another bowl
Cover and refrigerate. The fat will separate and rise to the top.
Remove from fridge and you may now skim off the fat with a large metal spoon (some leave the fat on). The broth should be jelly-like which is WHAT YOU WANT – it means it is loaded with collagen and gelatin.
You can now put a wide mouth funnel over a few mason jars.
Put up to 3 days worth in the fridge and freeze the rest. It only stays fresh for about 3-4 days. You can freeze it for up to one year. PLEASE NOTE: Only fill mason jars for the freezer 75% when frozen the broth will expand and the jar will crack.
Benefits of Homemade Bone Broth
Gut Health: The dense gelatin in bone broth is a vital nutrient for healing the gut
Keyword
Adrenal Fatigue, Gut health, Health, immune, Kidneys, Stress
Ingredients
1Vhicken back
6 -12 Or more chicken feet (this is an important ingredient as this is where much of the dense gelatin resides)
1Bay leaf
14CupsClean spring water (chlorine and fluoride free)
3TBSor less of Himalayan salt or Celtic Sea salt
1TBSRaw Apple Cider Vinegar
Instructions
Add all ingredients to Instant Pot, crock pot, or stop top
Add in apple Cider Vinegar - let sit for 1 hr - this helps leach all the nutrients and minerals out of the bones
Cooking Method
Instant Pot: Set on high/ seal - Soup for 120 mins
Crock pot: Cook low and slow for 18-24 hours
Stock Pot - stove top: Turn to a simmer and put lid on pot and let it simmer for 18-24 hours
Recipe Notes
When done pour through a tea strainer over the mug or bowl. Add other ingredients as desired. We like the broth just this way. But you can add other ingredients before or after cooking.
Garlic (crush and let sit for 15 min before adding in or cooking with it as it activates the healing benefits)
Fresh Ginger
Squeeze of fresh lemon
Celery, onion, carrot, etc.
We will also use it to make soup. We like to sauté the holy trinity of onions, garlic and celery - add diced carrots, beets and broth.
With the instant pot - we keep the broth going on warm for a few days and serve hot from there straining as we serve.
Process from the stove top or out of the Instant Pot or Crock pot:
Turn off and let cool for 30 min to hour, then lift out all the bones/veggies and set aside
Pour the broth through strainer to filter out all the grit into another bowl
Cover and refrigerate. The fat will separate and rise to the top.
Remove from fridge and you may now skim off the fat with a large metal spoon (some leave the fat on). The broth should be jelly-like which is WHAT YOU WANT - it means it is loaded with collagen and gelatin.
You can now put a wide mouth funnel over a few mason jars.
Put up to 3 days worth in the fridge and freeze the rest. It only stays fresh for about 3-4 days. You can freeze it for up to one year. PLEASE NOTE: Only fill mason jars for the freezer 75% when frozen the broth will expand and the jar will crack.
This is one of our family’s favorite recipes. In fact, it is my go-to potluck dish. Made with seasonal ingredients, it’s easy to whip up, tastes indulgent, and will keep you healthy and satisfied.
Healthy,Vibrant Goddess Slaw
1-3 Apples – shredded – Choose green apples for lower glycemic impact
1 large Beet – shredded
3-4 Carrots – shredded
Optional – can add scallions or green onions to taste if desired
Combine with avocado oil or extra virgin olive oil – 1 – 2 TBS, salt & pepper to taste
Add squeeze citrus juice of choice – I combine a squeeze of orange with lime – or whatever I have on hand
You’ll want to coat it but not have it swimming in juice.
The Nettles plant – Urtica Dioica (commonly known as Stinging Nettles) is an interesting herbal ally. If you look closely, the needles on the leaves will let you know that it WILL sting you, if you are not mindful when harvesting. However, once the Nettles is dried, blanched, or pulverized, the sting is ameliorated. Best harvested with gloves starting in early spring, Nettles can provide us with a treasure trove of support for many conditions. However, regular use provides the biggest benefit in the long run.
This wonderful plant is safe to use, and is high in calcium, iron potassium, phosphorus, chlorophyll, vitamin C, and other nutrients. Nettles support the kidneys and adrenals making it a potent stress fighter when used regularly. It is alkalizing and anti0inflammatory helping us with joint pain, osteoporosis, PMS, hot flashes and skin conditions like Psoriasis. Nettles contains more Calcium and Magnesium than the RDA (Recommended Daily Allowance).
Nettles Works Synergistically with the Body
Nettles has an adaptogenic effect on the body. Nettles can simultaneously
Bring Healing to Dryness OR Drain Dampness
Gentle OR Fierce
Hemostatic OR Circulating
Nutritive OR Dispersing
Cooling OR Building Energy
Could Nettles be an Antidote for Coffee?
So much about coffee is alluring. The smell, taste and ritual of morning and/or afternoon coffee. Coffee and conversation with a friend. Coffee is string medicine. Because of this, it takes a toll on us when we consume it regularly.
I would not normally think of using Nettles to replace coffee. When I retreat (yes retreat! ) from my coffee habit, I generally move to Decafe coffee, then black tea, then green tea, and then once I’ve weaned from caffeine and I want that coffee taste, I drink either Dandy Blend or Four Sigmatic’s Mushroom elixir. There are a few to choose from – just don’t choose one with actual coffee in it. These are both fairly good substitutes for the coffee taste. Both are fairly nutritive, especially the mushroom elixir. Yet how can we repair the damage we’ve done with coffee.
Since going deeper into my studies of Nettles, I am convinced that Stinging Nettles power plant ally that can help heal the imbalances we create with regular coffee use. Take a look.
Coffee Vs. Stinging Nettles
Coffee
Nettles
Depletes Minerals
Increases Minerals
Acid Forming
Alkalizing
Stress on the Adrenals
Restores the Adrenals (Especially the seeds)
Liver Toxicity – uses the same path that stress needs to clear)
Liver Supportive
Pregnancy Risk
Pregnancy Supportive
Dehydrating
Helps Hold Hydration
Regular use of Nettles can repair and restore the acidity and depletion that occurs from regular use of coffee.
Stimulating vs. Energizing – You get to Choose
Coffee and other caffeine products don’t really “give” us energy. They stimulate our system – but this is at the high cost of our adrenal glands. While the effect may be what we want (after all, I can get a lot done after a cup of coffee) the toll on our health is too great. When we tax our body this way, we are depleting our “jing” or essence.
Nettles, on the other hand, energizes our body and it’s many systems. It does this by nourishing our system and working synergistically with it. In fact, Nettles seed is considered an adaptogen – working to support the adrenals by nourishing and strengthening the HPA-axis – this is the Hypothalmic-Pituitary-Adrenal relationship. Adoptogens are herbs that help your body deal with stress. Other wonderful herbs in this category include Ashwaganda, Hawthorn, Schisandra, Rhodiola, Ginseng, Gingko, Astragalus, Holy Basil, and more.
70% of people Suffer with compromised Adrenal function due to stress.
Nettles for Women
Nettles can support us through all phases of the moon cycle including menopause.
Helps relieve cramps due to stagnation.
They are loaded with chlorophyl which moves the blood, increasing circulation.
The Hemostatic action also helps regulate and balance blood flow, lightening heavy flow and nourishing light flow.
Nettles supports us with pain during ovulation and helps regulate excess water, relieving bloating.
Excellent for Menopause as they are cooling and anti-inflammatory.
Great for Pregnancy – it’s like a liquid multi-mineral – Best mixed to use Nettels tea on and off with Red Raspberry Leaf tea (tones the uterus).
Other Amazing properties of Nettles
Bone Building Nutrients: Nettles carry 15 out the 18 Bone Building Nutrients including Boron which helps maintain and stabilize calcium in the bone.
High in bio-flavonoids which reduces varicose veins
Nettles is very supportive to all of the tissues and membranes of the body
Replenishes energy and builds you back up
You can use the entire plant. Leaf, seed, stalk and root.
Uses of the Seed:
Supports the kidneys and adrenals
Builds stamina and lasting energy reserves
Thyroid support
Use the seed oil for Alopecia
Also use for Erectile Dysfunction
Makes a great hair oil (crush in oil)
Eat the seeds raw or if using daily – dried (as the raw can become overstimulating).
The seed and Root can be tinctured as well as the leaf.
Uses of the Root:
Anti Inflammatory for Prostatitis
Great for gout- clears uric acid
Stinging Nettles is a smart plant and it helps your membranes be smart as well. It increases the health of your blood and helps revitalize you and flush out old patterns. It is commonly advised to brew
How to Start using Nettles Daily
You can purchase a tincture at your local health food store. Another easy way to start with Nettles is using it as a tea.
2-6 TBS Dried Nettle Leaf You can purchase online or directly through us at the office
1QuartFiltered or Spring water - NO fluoride or ChlorineFeel free to make more - adjusting the nettle measurement
Organic Milk or Non-dairy Alternative
A few drops of liquid Stevia
Instructions
Add the nettles in the jar
Fill the jar with hot water just off the boil for tea
Tightly close the lid and allow to steep for at least 8 hrs up to 24 hrs. - I make this at might and let sit over night. I also make more in the morning for the evening.
Strain the plant material out squeezing well
Enjoy warm or over ice. We enjoy it With organic milk or non-dairy milk of choice and a few drops of liquid stevia.
Refrigerate and drink/use within 24 hours
Other Ways to Take in Nettles
The following are best for fresh spring nettles. Be sure not to eat fresh nettles after it has gone to seed – this can be too taxing on the kidneys.
The Master Tonic: Your Homemade Antiviral, Antibacterial, Anti-Inflammatory Powerhouse.
Now is the time to make this simple but powerful antiviral, antibacterial, anti-inflammatory remedy for the coming cold and flu season. It is known most commonly by the name “Master Tonic” and it is very easy to make.
This homemade medicine is an anti-bacterial, anti-viral, anti-fungal and anti-parasitic remedy that you can make in your own kitchen. We made it this month so that we are ready to keep our immune system strong when the season (and weather) changes.
This works as a preventative ally, keeping your immune system strong and it also works to help rally your immune system if a cold or flu strikes.
Remember: It’s best to use fresh,organic ingredients whenever possible. Especially, when making medicine.
Below are the health benefits of each ingredient. You will find the recipe at the bottom of the page.
The Health Benefits of Horseradish Root
Antibacterial
Antiviral
A natural Antibiotic
Anti-parasitic
Anti-anemic
Helps relieve bronchitis and cough
Strengthens the immune system
Stimulates the production of white blood cells
High levels Vitamin C
The Health Benefits of Garlic
Best used in its raw or fermented form
Natural Antibiotic
Anti-fungal
Anti-inflammatory
Antioxidant
Rich in phytoncides-such as allicin – helping cure infections at a faster rate.
It’s best to chop the garlic and wait 15 minutes prior to utilizing/ eating/ cooking. This allows the health-giving enzyme reaction of garlic to occur.
The Health Benefits of Tumeric Root
Curcumin is an incredible compound found in turmeric. It works synergistically with Black pepper which increases it’s bioavailability in the blood.
anti-inflammatory
Antibiotic
Anti-inflammatory
Antiviral- helps fight influenza
Protects the immune system
Curcumin has become popular and effective anti-inflammatory but even more so it has played an important supportive role in the treatment of cancer
The Health Benefits of Ginger Root
Ginger is a widely recognized medicinal root across many cultures for thousands of years.
Powerful Anti- inflammatiory
Reduces pain
Helps alleviate gastrointestinal distress
Helps eliminate intestinal gas
Soothes the intestinal tract
Recent studies have shown promising reports of Ginger’s anti-cancer properties
The Health Benefits of Onion
Sulfur-rich assisting the body to detoxify
Anti-carcenogenic
Heart disease prevention
Immune bosting
DNA protection
The Health Benefits of Hot Peppers
Rich in capsaicin which protects cells against cancer
Regulate blood sugar
Anti-Inflammatory
Stimulate blood flow – helps relieve congestion associated with cold and sinus infections.
In this recipe we’ve used Jalepeño peppers because they were growing in our garden. However, Unripe green habaneros contain more Vitamin C than a serving of citrus fruit.
The Health Benefits of Raw Apple Cider Vinegar
Antioxidant
Antimicrobial
Probiotic -rich promoting a healthy intestinal tract
Make this Anti-Viral, Anti-bacterial tonic for home use.
Keyword
Cold, Flu, Health, immune, Master Tonic
Prep Time30minutes
AuthorNicole Johnson, CHHC
Ingredients
1PartFresh Horseradish Root
1 PartFresh Garlic diced
1PartFresh Tumeric Root (or powdered turmeric if not available)
1 PartFresh Ginger Root
1 PartOnionschopped then add to food processor
1 PartHot Peppers (jalapeño or other)diced with gloves on
1-2PartsRaw Unfiltered Apple Cider Vinegar
9grindsFresh Ground Pepper (works synergistically with tumeric)
Instructions
Grate, dice or add to food processor each ingredient at a time and add to jar.
Fill mason jars of your choice 3/4 of the way full.
Add in Apple Cider Vinegar to the top.
Cover with lids (if using metal lids add parchment paper so the vinegar does not react with the metal lids.
Store in a place out of the sun. Shaking gently once per day for two weeks, and then filter the Master Tonic mixture through a clean piece of cheese cloth or other, bottle and label.
Can be stored in the pantry indefinitely.
Take 1 or 2 ounces a day during cold and flu season, You can add raw organic honey if desired. Swish and then swallow. Don’t dilute with water.
The dosage for the Master Tonic is 1 or 2 ounces, two or more times daily.
For an infection, 1 or 2 ounces taken 5-6 times a day will be suffcient. It can be used during pregnancies, is safe for children (use smaller dosesand maybe a dropper full with added honey). This is a non-toxic food.
