May, 2016

  • Plant Protein

    I am often asked, “What is protein?” “Why do I need it?” “What are some good non-animal sources?” These are all very good questions and I always get excited when someone wants to know more about ‘Plant Protein’! There’s so much to cover I thought an outline of info would be most helpful.

    What Is Protein? What Does It Do For Me?

    • It is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life.
    • It is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones.  healthy body
    • Proteins make it possible for blood to carry oxygen throughout the body.
    • Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it.
    • Our daily recommended protein requirements should be about 35% of our total caloric intake for adults, with men needing slightly more than women.
    • Calculate your amount HERE 
    • A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

    All Protein Not Alike 

    Different kinds of meat, eggs and two bottles of milk --- Image by © Imagemore Co., Ltd./Corbis

    • Animal sources of protein tend to be complete. They contain all the amino acids needed to build new proteins.
    • Incomplete proteins – lack or are low in one or more amino acids that the body can’t make from scratch or create by modifying another amino acid. These usually come from fruits, vegetables, grains, and nuts. People who don’t eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.
    • If you’re eating a good mix of fruits, veggies, grains and legumes, then your body simply collects what it needs from the “amino soup” that your digestion system has absorbed. There are a growing number of vegan bodybuilders, ultra marathon runners and award-winning athletes out there to prove that meeting your protein needs on a plant-based diet is simple and successful.

    Can you get too much animal protein?

    • All animal products are devoid of fiber.
    • Digesting animal proteins releases acids that the body usually neutralizes with calcium and other buffering agents in the blood as well as decreasing oxygen levels in the blood, and negatively impacting the digestive/lymphatic system.
    • Eating lots of animal protein, such as the amounts recommended in the so-called low-Carb or no-Carb diets, takes lots of calcium. Some of this may be pulled from bone. Following a high-animal protein diet for a few weeks probably won’t have much effect on bone strength. Doing it for a long time, though, could weaken bones.


    All plant-based foods are practically free from cholesterol, tend to be high in fiber, and are often alkalizing to the body. Some plant proteins contain all the amino acids needed to build new proteins. Some of more common ones are:  chia-seeds

    • Quinoa – 1 cup cooked is 8.1 grams
    • Buckwheat – 1 cup cooked is 5.7 grams
    • Soy – ½ cup cooked edamame is 11.1 grams
    • Chia seed – 1 ounce (2.75 Tbsp) is 4 grams
    • Hemp seed -1 Tbsp hulled is 3.3 grams

    PLANT Protein Combining to Make High-Quality Protein

    • Legumes provide an essential amino acid called lysine, which is low in many grains.
      • Legumes are particularly high in soluble fiber, which can help lower cholesterol and glucose levels. One cup Lentils gives 17.9 grams protein. One cup Beans (Black, Kidney, Mung, Pinto) gives 12-15 grams protein.
    • Whole grains provide methionine and cysteine, which are low in legumes, beans, peas, lentils and peanuts.
      • Organic Whole GrainsBrown rice is higher in protein, fiber and other nutrients than polished white rice. One cup cooked long grain brown rice has 5 grams of protein.
      • Wikipedia reports, Oat protein is nearly equivalent in quality to soy protein, which World Health Organization research has shown is equal to meat, milk, and egg protein. One cooked cup of Oats has 6.08 grams of protein
      • Whole grains are higher in protein and nutrients than refined grains, such as white bread and pasta
    • Grains are commonly used to complement the protein in legumes/beans.
    • It is not necessary to combine complementary proteins at the same meal. Just be sure to eat a variety of proteins sources throughout the day.
    • Mix two or more of the items on each line below together to make a complete protein.
      • Legumes with Grains like brown rice or whole grain bread
      • Legumes with Nuts
      • Legumes with Seeds
      • Vegetables with grains
    • All vegetables contain protein. Here are a few that have higher amounts:
      • cauliflower-high-protein-plant-food8 spears of asparagus – 3.08 grams of protein
      • One cup cooked cauliflower – 2.28 grams of protein
      • One cup cooked spinach – 5.35 grams of protein
      • One cup cooked chopped broccoli – 5.7 grams of protein

    So as you can see there are lots of ways to get your plant protein. One of my favorite ways is so simple to make, Curried Lentil Salad.lentil salad I make a batch to keep a bowl of it in the frig so there is always some healthy plant protein ready-to-eat!

    Looking for ways to take the flavor up a notch? Try adding just ONE drop of doTERRA CPTG Essential Oil. I like using Basil, Oregano, Thyme, Rosemary, Wild Orange, you get the idea.



    May 21, 2016 • Uncategorized • Views: 1652

  • Easy Homemade Sauerkraut

    This is so easy, economical, and way healthy than your store shelf variety because it is NOT processed or cooked. It’s just fermented so full of vitamins, minerals, enzymes and probiotics!

    Homemade Sauerkraut

    Makes 1 to 1 1/2 quarts


    • 1 medium head green cabbage washed
    • 1 1/2 tablespoons sea salt
    • 1 tablespoons caraway seeds (optional, for flavor)
    • 2 quart wide-mouth canning jar or equivalent 
    • Smaller jar that fits inside the larger canning jar
    • Clean stones, marbles, or other weights for weighing the smaller jar


    • Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage but keep one good leaf.
    • Use food processor or Spiralizer  to cut into thin ribbons.  SpiralizerOR cut the cabbage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.
    • cabbage in bowlPlace the cabbage to a big mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. At first, it may not watery cabbage
      seem like enough salt, but gradually, the cabbage will become watery and limp — more like coleslaw than raw cabbage. It will take 5 – 10 minutes. If you’d like to flavor your sauerkraut with caraway seeds, mix them in now.
    • Pack the cabbage into the jar. Periodically, press down the cabbage in the jar with your fist. Pour
      any liquid released by the cabbage while you were massaging it in the bowl into the jar.
    • Fold up the larger outer leave you saved and place it over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid. jar in jar
    • Place the smaller jar into the mouth of the jar on top of the folded leaf. If needed weigh it down with clean stones or marbles. This will help keep the cabbage submerged beneath its liquid.
    • Cover the mouth of the mason jar with the screw on lid.
    • Over the next 24 hours, press down on the cabbage every once in a while with the smaller jar. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
    • If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of
      salt in 1 cup of water and add enough to submerge the cabbage.
    • Ferment the cabbage for 3 to 10 days. As it’s fermenting, keep the sauerkraut away from direct sunlight and at a cool room temperature — ideally 65°F to 75°F. Check it daily and press it down if the cabbage is floating above the liquid.
    • Smaller batches of sauerkraut will ferment more quickly than larger batches. Start tasting it after 3
      days — when the sauerkraut tastes good to you, remove the weight, screw on the cap, and refrigerate.
    • You can allow the sauerkraut to continue fermenting for 10 days or even longer. There’s no rule for when the sauerkraut is “done” — go by how it tastes to you.
    • While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a healthy, happy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged.
    • This sauerkraut is a fermented product so it will keep for at 180least two months and often longer as long as it is kept refrigerated. Change up the flavor by adding 2 drops of doTERRA CPTG Essential Oil. I like using Rosemary, Thyme, Cardamon, you get the idea!

      We eat our sauerkraut as a side veggie and in sandwiches, wraps, hamburgers, hot dogs of course or just for a snack!

      How do you like yours?



    May 12, 2016 • Recipes • Views: 1261

  • Easy Homemade Dill Pickles

    I make my own dill pickles for lots of reasons. They are easy and a lot cheaper but mostly because I want my pickles packed full of all the benefits of fermentation which aren’t in most store bought pickles. So let’s get started!

    Easy Homemade Dill Pickles 

    Makes about 1 quart sized jar    Buy HERE 

    • I clean the produce by filling the clean sink with cool water and about 5 drops of Lemon Essential Oil. I let the produce sit in this for 10-20 minutes. Then  I actually scrub the cucumbers with a vegetable scrubber.
    • Clean all jars and lids and any work surface and equipment jars
    • I use fine grain Himalayan Sea Salt. You can use any salt just make sure it is fine grain!


    • cucumbers

    • 2 cloves of garlic

    • 2 sprigs of fresh dill or 1 tsp dried with 1 drop doTERRA Dill Essential Oil

    • ½ tsp coriander seeds

    • ¼ tsp mustard seeds

    • ¼ tsp whole peppercorns

    • 1/8 tsp red pepper flakes

    • 1 ½ – 2 cups of water

    • 1 tablespoon sea salt

    • Also a thick slice of onion to weigh the cucumbers down and keep them submerged in the brine

    Directions:pack in cucumbers

    • Cut cucumbers into your desired size.

      (Keep in mind that sliced cucumbers will ferment faster than whole cucumbers).

    • spices on top  Pack your cucumber slices into your jar tightly!

    • Add the spices on top.

    • Mix the water and sea salt together until the salt is dissolved.  salt water

    • Pour your water/salt over the pickles. Leaving about an inch of space between the water and the top of the jar.

    • onion on top pickles All the cucumbers must be submerged in the water so add a big chunk of onion.

    • Put a top on your jar and leave on the counter for 3 days. Test a pickle on day 3 or 4. If it is to your liking, put the jar in the fridge. This stops the fermentation process. You won’t have to worry about keeping the pickles submerged once they go in the fridge. If the pickles are not Dill Pickles in jarto your liking, keep testing them each day. You know they are perfect when they taste great to you and they still have their crunch. If you leave them out on the counter too long, they will lose their crunch and get really soft so it’s important to put them in the fridge when they are to your liking.

    • If you start to see a white film or mold on top, just skim it off. It is harmless (just yeast!), but it will impact the taste of the pickles, so you want to skim it off as soon as you see it.


    •  Your pickles will keep for 6 months in the fridge. Of course ours never last that long!



    May 12, 2016 • Essential Oils, Recipes • Views: 627