Fruit Soda

Who doesn't like the refreshing taste of a fruit soda?  This recipe is a much healthier alternative for kids but also a tasty treat for adults either alone or as a mixer in cocktails.  It's so easy for a quick summer treat and much better for your body than typical fruit sodas.  Juice lovers and soda lovers will benefit from fewer calories as well as the nutrition from the fruit.

Soda/Seltzer Water
100% juice*
Ice

Fill a glass with ice.  Pour soda water or seltzer water over the ice, filling the glass halfway.  Fill the rest of the glass with juice.  Stir and enjoy!  Garnish with fruit wedges for an attractive appeal.

*The fruit soda pictured is made with 100% grape juice and tastes very much like commonly found grape soda.  For an orange soda, we have found red orange juice to be the best.  Whatever juice you select, make sure there is no added sugar and select the most natural juice you can find.

Essential Oils

Recently my holistic sister Kelli gave me a set of essential oils.  They are oh so cool. :) So I had to learn how to work their awesomeness into my personal care and home care routines.  Here are the uses I have found for some of the most common essential oils. ~Kari

• mix a few drops with distilled water in a spray bottle for an instant and inexpensive natural air freshener 
• mix a few drops with a carrier oil (such as sweet almond or grapeseed) for massage oil, or use on wrist and neck in place of perfume
• put a few drops in your bath or mix with epsom salt for aromatic bath salts
• use in an aromatherapy diffuser (I love my aromatherapy humidifier!)
• make a hair rinse by adding some drops to a container of water
• mix with witch hazel for a deoderant
• make a natural cleaner with vinegar and water, and add essential oil for a better smell 

So how do you know which oils to use and when?

• Lavender - use to de-stress, promote calm, as a sleep aid, to help soothe skin
• Peppermint - helps aches and pains, repels insects, clears sinuses
• Eucalyptus - also repels insects and good for headaches and sinus troubles
• Tea Tree - helps with many skin problems such as funguses (fungi? fungae?)
• Rosemary - increases circulation, helpful for aches and pains, as well as cellulite!
• Citrus - mood-lifting, energizing

But there are many more oils and uses than this!!

So how do you know how much to use?

• If you search the web, you will find different formulas.  So our advice: just start with a minimal amount - you will be surprised just how far a little will go.

So where do you get these incredible essential oils?

• Many natural health stores sell them or order online.  We have found this website to be most informational to learn more about aromatherapy, and you are sure to find a link for purchasing essential oils.

Chicken with Broccoli and Rice Soup

Do you want your kids (or significant other;)) to eat broccoli?  Make this soup...seriously.  All three of my kids ate two bowl fulls, and it is packed FULL of broccoli. ~Kelli

2 tablespoons coconut or grapeseed oil

1 large onion (chopped)

16 ounces broccoli florets 

1 large raw, thawed chicken breast

1 teaspoon sea salt

1/2 teaspoon black pepper

1 teaspoon thyme

1 teaspoon garlic powder or 3 cloves chopped fresh garlic

2 - 32 ounce cartons organic chicken broth

1/2 cup parboiled brown rice

2 cups water

Heat the oil in a large pot over medium heat.  Add the onions and cook for 5 minutes.  Add the broccoli florets, the whole raw chicken breast, salt, pepper, thyme, garlic, and chicken broth.  Turn the heat up to high and bring to a boil.  Once it is boiling, turn the heat back down to medium and cook for 25 minutes stirring occasionally.  Remove the chicken breast (which is now cooked) and shred the chicken.  Add the shredded chicken back to the pot and stir.  Stir in the water and the brown rice.  Cook for an additional 20 minutes, stirring occasionally and mashing up the broccoli with the back of a large spoon as you are stirring.

Notes: You can use frozen, thawed, fresh, or cooked broccoli.  If you use frozen, you may want to increase the cooking time.

Chicken Lettuce Wraps

1 tablespoon coconut oil

1 pound ground chicken or turkey

1 chopped onion

1 1/2 cups mushrooms

1 can water chestnuts (chopped)

2 tablespoons Dijon mustard

2 tablespoons honey

1/4 teaspoon black pepper

1/2 teaspoon salt

1 teaspoon garlic powder

pinch red pepper flakes (optional)

1/4 cup chopped cashews

1 head iceberg lettuce*

Heat the coconut oil in a large skillet over medium heat.  Add the onion and mushrooms and cook for 5 minutes.  Add the ground chicken or turkey.  Cooked until browned all the way through.  Add the water chestnuts, Dijon mustard, honey, pepper, salt, garlic powder, and red pepper flakes.  Stir to combine and cook for an additional 5 minutes.  Remove from heat and stir in cashews.

While the chicken mixture is cooking, prep the lettuce.  Remove the core and first couple of layers of lettuce and discard.  Carefully remove each additional layer of lettuce without tearing to make lettuce cups.  Rinse and dry the lettuce pieces.  If there are any really large pieces, cut them in half.

Take 1 lettuce cup and fill it with about 1/4 to 1/3 cup of chicken mixture depending on the lettuce cup's size.  Wrap the lettuce around the mixture like you would a burrito.  Serve with brown rice.

*Iceberg lettuce is not the most nutrient dense lettuce, but you need a lettuce that will make a cup.  You could also use loose leaf lettuce, bibb lettuce, etc.  We used iceberg because that was the only organic option available at the local grocery store.

Sugar Free Homemade Lemonade

A couple years ago I read about Meyer Lemon Trees and how wonderfully they can purify the air in your house.  I have wanted one ever since.  Finally last year I broke down and bought one.  I love it!  I love watching it grow....well it hasn't grown too much.  Over the last year I have only produced one lemon, and I finally picked it last week.  Now I had to figure out what to do with my precious, lone lemon.  After much thought I decided on making the perfect glass of homemade lemonade.  Let me tell you...it was worth it.  It had to be the best lemonade I've ever had, and of course I just have to share the recipe with you.  I hope you enjoy it too.  ~Kelli

the juice of 1 lemon

3 tablespoons stevia*

8 ounces of water

ice cubes

* I used Stevia Extract in the Raw Cup for Cup from the large bag.

Add the lemon juice to a small to medium glass.  Add the stevia.  Stir in the water.  Add ice cubes to cool.  

The recipe make enough for just one serving.  Double, triple, quadruple, and more as you please!

Roasted Potatoes and Carrots

20 baby carrots (halved lengthwise)

6 small to medium potatoes (diced into 1 inch cubes)*

1 tablespoon grapeseed oil (or your favorite cooking oil)

1/4 teaspoon ground black pepper

1/2 teaspoon sea salt

1 teaspoon dried thyme

1 teaspoon garlic powder

*Make sure to peel the potatoes if you are not using organic potatoes.

Preheat your oven to 425 degrees.  Place all of the ingredients in a greased 9 x 13 casserole dish and stir to combine.  Bake for 50 to 60 minutes or until the potatoes are cooked through and golden brown.

This comforting side dish works wonderfully with a roast or chicken.  You may also want to add a salad to the meal or add another vegetable to the mix to ensure you serve a well-rounded meal.  On St. Patrick's Day I added cabbage to the potatoes and carrots and served it with a roast and gluten free corn bread...delicious! ~Kelli 

The Easiest Vegetable Soup Ever!

This Vegetable Soup is truly one of the easiest soups I've ever made.  I always get compliments on it, and my kids enjoy it as well.  The recipe is so flexible and adjustable.  You can't mess this one up! ~Kelli

This is a picture of the last Vegetable Soup that I made.  

This one happens to contain chicken, but I usually make it without chicken.

1 onion (diced)

10 cups vegetables (canned, frozen, or fresh)*

1 tablespoon grapeseed oil (or your favorite cooking oil)

1 & 1/2 teaspoons garlic powder (or 3 to 4 garlic cloves diced)

1 teaspoon dried thyme

salt and pepper to taste

2 - 32 ounce cartons of chicken or vegetable broth

2 to 3 cooked chicken breasts (chopped) - Optional

1 cup parboiled brown rice or whole grain pasta - Optional

*My favorite combination of vegetables for this soup is potatoes, carrots, corn, green peas, green beans, and tomatoes, but you can use any of your favorites.

Heat the oil in a large stockpot over medium heat.  Add the onion and cook for 3 to 5 minutes.  Add the remaining ingredients and stir.  Turn the heat up to high and bring to a boil.  Once your soup is boiling, turn the heat back down to medium heat (low boil) and cook for 1 hour (or until all your veggies are cooked if you are using fresh veggies) stirring occasionally. 

If you decide to add chicken, you can add that when you add the rest of the ingredients.  If you decide to add the parboiled brown rice or whole grain pasta, add these about 20 minutes before the soup is done.

As mentioned earlier, this recipe is so flexible.  Recently we made this soup using broccoli, tomatoes, Asian style frozen veggies, and chicken.  It turned out great as well.  This makes a huge pot of soup.  Be prepared for delicious lunch leftovers for a couple days.