Healthy Meal Ideas

When we decide to improve our diet, we need healthy meal ideas to keep us on track. Here are 15 healthy meal ideas to try at home. We can enjoy the things we love while increasing our nutritional content at each meal.

15 Healthy Meal Ideas

Healthy Meal IdeasBaked Eggplant Taco Shells for Corn Taco Shells

Thinly slice an eggplant lengthwise and bake on a cookie sheets for 10-15 minutes at 350 degrees. Fill the eggplant shells with your favorite taco toppings and enjoy. You will be receiving nutritional benefits by substituting the eggplant shells for conventional corn taco shells.

Eggplant: Reduces swelling, clears stagnant blood by dissolving congealed blood and accumulation such as tumors and helps reduce excess bleeding. A rich source of bioflavonoids which renew arteries, prevent strokes, and aid in calcium absorption.

Healthy Meal IdeasCollard green or lettuce for Flour tortillas

Instead of using a flour tortilla use a green leafy vegetable as a food wrap.

Lettuce: Dries up damp conditions in the body such as edema and digestive ferments and yeast. Helpful in fighting hemorrhoids, acts as a natural diuretic, and alleviates scant urine and blood in urine. Lettuce is the highest source of silicon of common vegetables (silicon allows the body to metabolize and absorb calcium effectively). Used for increasing mothers milk production. Helps to relax the nerves without impairing digestion. Try our Asian Lettuce Wrap.

Healthy Meal IdeasBanana Soft Serve for Ice Cream

It is hard to tell the difference between homemade banana soft serve and the fatty alternative.

Banana: Helps with constipation and ulcers if eaten ripened. Bananas eaten before completely ripened will halt diarrhea, colitis, and hemorrhoids. Detoxifies the body, and is useful in helping to overcome drug addictions (especially alcoholism). Rich in potassium and easy to digest, bananas are great for helping with hypertension and high blood pressure. Try our Cake Batter Ie Cream made with bananas.

Healthy Meal IdeasZucchini Ribbons or Spaghetti Squash for Pasta

Use a vegetable peeler or a mandoline to make long, thin noodle-like slices of zucchini or spaghetti squash. Skip the boiling and simply bake or sauté the “noodles” for a few minutes. You can use the veggies in side dishes or to replace high-carb pasta in dishes like lasagna. It’s an easy way to cut the calories in your favorite pasta meals and sneak more vegetables into your dinner.

Zucchini: Helpful for stomach and spleen-pancreas, reduces inflammation in burns (apply fresh squash juice to relieve burns), improves circulation and alleviates pain. Summer squashes and zucchini help overcome summer heat, water retention/edema and difficulty urinating. Eat steamed summer squash or zucchini with its skin and seeds to destroy worms in the colon

To prepare spaghetti squash roast it in the oven and pull apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.

Spaghetti squash: Helpful for stomach and spleen-pancreas, reduces inflammation in burns (apply fresh squash juice to relieve burns), improves circulation and alleviates pain. Summer squashes help overcome summer heat, water retention/edema and difficulty urinating. Try our Spaghetti Squash Recipe.

Healthy Meal IdeasQuinoa Porridge for Processed Cereals

There is really nothing good about processed cereals. Try quinoa porridge which will give you a boost of sustainable energy to get you through the morning.

Quinoa: High in protein, a good source of iron, B vitamins, vitamin E, and has more calcium than milk. Tonifies the kidneys and the pericardium functions. Here is an easy recipe for a energy packed breakfast.


Quinoa Porridge
1/2 cup quinoa, rinsed
1 1/2 cup coconut, hemp, almond or rice milk
1/4 tsp. vanilla extract
1 dash cinnamon
1 Tbsp. maple syrup
1/4 cup blueberries
1 Tbsp. pecans, toasted and coarsely chopped

Bring the quinoa, milk, vanilla, cinnamon and maple syrup to a boil, reduce the heat and simmer, covered until tender, about 15 minutes. Mix in the blueberries and top with the pecans.

Healthy Meal IdeasNutritional Yeast for Cheese

Nutritional Yeast is one of the few non-animal sources of B-12, it is rich in folic acid and many other nutrients and amino acids. This is not your typical yeast and is free of the Candida Albicans strain, making it safe for those concerned about candida. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring and much less fat.


Healthy Meal IdeasBaked Kale or Beet Chips instead of Potato Chips

Potato chips are empty calories for the body to process. Instead give your body a crispy kale or beet chip to satisfy that craving.

Kale: Eases lung congestion, benefits the stomach, and good for anemic/weak persons. Abundant in sulfur and can be used to help those with stomach and duodenal ulcers (make fresh juices of kale and other veggies). An exceptional source of chlorophyll, amino acids, calcium, iron, and vitamin K, and can meet most of your daily nutrient requirements in these areas.

Beet: Strengthens the heart, improves circulation, purifies the blood, benefits the liver, helpful for those with anemia, moistens intestines and promotes menstruation. For hormone regulation during menopause, use in conjunction with carrot and chlorophyll rich foods (greens) to impart hormone balance. Helps those with liver stagnancy and liver ailments, as well as constipation, nervousness, and congestion with the vascular system. Rich in silicon, which increases the bodies ability to absorb calcium.


Healthy Meal Ideas

Dried fruit for Candy

As far as nutritional content is concerned, candy is about as bad as it can get. Loaded with unhealthy refined sugar, candy offers nothing beneficial to the body, only empty calories. Despite the fact that refined sugar is firmly linked to obesity and diabetes, the average American citizen still consumes 24.7 pounds of candy each year! To counter candy cravings, try switching to dried fruit alternatives, like figs, apricots or dates. While still on the sweet side, these dried fruits are full of fiber and important minerals like potassium.

Healthy Meal IdeasRolled Oats for Bread Crumbs

Instead of using salt-laden bread crumbs, opt for rolled oats with a little seasoning. Oats are high in fiber and healthy carbohydrates, and like all whole grains, they’re packed with nutrients like B vitamins, iron and fiber. Oat can restore nervous and reproductive systems, while removing cholesterol from the digestive track and arteries. They are rich in silicon which helps renew the bones and connective tissue. Cooked oatmeal once cooled has been used to soothe burns of the skin (make a paste with water and oats and apply to affected area).

Healthy Meal IdeasSoda Water for Tonic Water

Here’s a healthy swap for those nights you’re out on the town. If you’re drinking cocktails, ask the bartender for soda water instead of tonic. Tonic water is high in sugar, while soda water contains none. Also consider adding less juice and more soda water to your fruity drinks to cut your sugar content.



Healthy Meal IdeasNonfat Greek Yogurt for Mayo or Sour Cream

Nonfat Greek yogurt has far fewer calories and fat than mayonnaise or sour cream, but its consistency is quite similar. Next time a recipe calls for either of those fattening ingredients, try using the yogurt instead. You may want to play around with spices and seasonings, but by making the swap, you can cut the fat while adding an extra punch of protein.


Healthy Meal IdeasNuts for Croutons in Salads or Granola in Yogurt

Unsalted nuts pack flavor and crunch and give dishes a nice boost of protein. Instead of high-fat, salty croutons in salads or super-sugary granola in yogurt, substitute a handful of nuts. Walnuts and almonds are our heart-healthy favorites. Just don’t go overboard — a small handful is high in calories.

The best way to eat seeds or nuts is to soak them overnight in water to initiate their sprouting process. This makes the proteins and fats more digestible. Drain the water and dry them, eat them raw or lightly roasted. Store hulled seeds in dark glass bottles in cold places. Do not store in plastic, as the oil rich food combines with plastic to form plasticides.


Healthy Meal IdeasBulgar Wheat or Quinoa for White or Brown Rice

You will hardly tell the difference in consistency or taste when substituting bulgar wheat for rice. Bulgar wheat is high in fiber and protein, and low in fat and calories, bulgur wheat is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind, a cup of bulgur wheat has fewer calories, less fat, and more than twice the fiber of brown rice. Try our Tomato Bulgar Soup.


Health Food Ideas

Cauliflower Mash for Mashed Potatoes

Cauliflower mash is quick and easy to prepare. Simply steam the cauliflower in water. Transfer the steamed cauliflower to a food processor and pulse to the consistency you like. Season with salt and pepper and serve.

Cauliflower: Packed with phyto-nutrients that help prevent prostate, ovarian and cervical cancers. Cauliflower is rich in vitamin C and has good amounts of vital B-complex vitamins. It is also a good source of minerals such as manganese, copper, iron, calcium and potassium. Plus it is low in calories.

Healthy Meal IdeasApplesauce for Oil, Butter or Sugar

Applesauce is a healthy baker’s best friend. Not only does it add sweetness to recipes, but it does so with significantly fewer calories than sugar. And without butter, you’re cutting the saturated-fat content of baked goods like muffins, breads and brownies. Not to mention the added dietary benefits of added fiber.


How To Detox Your Body

When we bring up cleansing the body the first question typically centers around how to detox our body. However, we should first know why it is important to detox the body through cleansing. Let’s break down the who, what, why and how to detox your body. Detoxing not only changes your body. It changes your mind, mood and attitude.

How To Detox Your Body

What are toxins?
Toxins are poisonous substances that build up in the body overtime. Toxins are produced by the body, they come from the food we eat, the water we drink, environmental factors, chemicals used in everyday products or even through the air we breathe. Toxins bombard us daily. Toxins are processed by the body through organs like the kidneys and liver. They are eliminated through sweating, urination or defecation. When these factors overload our body toxic waste builds up.

What Is A Detox?
Detoxing is the process of removing unhealthy substances from the body for a specified amount of time. Our bodies are an amazing vehicle of healing. Every second of everyday the body is cleansing each cell, organ and system so that it can function optimally. During the detoxification process the body neutralizes harmful toxins and excretes them from the body. Detoxing occurs naturally in the body. We can aid the bodies efficiency in removing stagnant toxins through yearly cleansing.

Why Is It Important To Detox?
A build up of toxins in the body can lower our energy levels as the body works extra hard to rid the toxins that weight it down. If we are looking to shed some pounds it is vital to learn how to detox your body. The body stores toxins in adipose tissue (fat cells). When excess toxins build up in the body we often gain weight . The body encapsulates the toxin to remove the toxin from circulation and protect our vital organs. As we detox and the the weight begins to fall off we must be sure to effectively clear the toxins out of the body. For our body to effectively release the weight it is holding on to we must detox the body. This is why is it important to know how to detox your body.

Who Should Do A Detox:
Anyone who desires more energy, increased health and vitality.

How Do I Detox:
There are many detoxifying cleanses out there we could do such as a whole body food cleanse, colon cleanse, a liver & gall bladder cleanse, there’s the Master cleanse, candida cleanses, the list could go on and on. There are a lot of cleanses out there. The question is what sort of cleanse do you need to do? Most people start with a full body cleanse. Joining our Wellness Challenge is a great first step to detoxing the body. Set yourself up for success with future targeted detoxes by doing this simple challenge.

7 Tips On How To Detox Your Body

  • KIS-Keep It Simple. We can begin cleansing by changing our diet. This means eliminating and adding foods that aid the body in the detoxification process which we outline in our Wellness Challenge.  Click here to join our Wellness Challenge.
  • Drink lots of water-We want to be sure to drink plenty of water daily. Water is a great detoxifier of the body and aides the body in eliminating stored toxins. We need to be drinking half our body weight in ounces of fresh, purified water daily. (Example: A person weighting 140 pounds needs to drink 70 ounces of water daily).
  • Refrain from eating processed foods and eat more fresh foods.
  • Increase our fiber intake. We should be pooping 1-3 times a day to ensure we’re properly removing toxins.
  • Get moving-Exercise helps eliminate toxins through sweating and stimulates the lymphatic system. (Our lymphatic system is like the garbage men who takes away the built up toxic trash). Exercise can also get us going by stimulating the bowel.
  • Frequent a dry sauna-The intense sweating you can enjoy in the sauna pushes the kidneys into detoxification mode and can clear out one-third of the toxic material from your blood stream.
  • Dry brushing– Dry brushing increases blood flow, circulation and enhances detoxification through the skin. Click here to learn more about dry brushing.

Are there side effects to detoxing?
As the body flushes toxins out initially people may feel nauseas, body aches, congestion, head aches, diarrhea, rashes or flu-like symptoms. Don’t let this freak you out, push through, you are getting healthier everyday and your body is getting stronger as we proactively release our toxic overload.

How often should I detox:
It really depends on the individual and what underlying issues we may be dealing with. As a healthy adult I personally cleanse twice a year. Before beginning a cleanse be sure to consult a professional.

For more information on How To Detox Your Body or specific cleanses contact us. 


I would love to hear from you!


Add these foods to your diet to aid in detoxing the body daily.

How To Detox Your Body

How To Cook The Perfect Fish

Let us show you how to cook the perfect fish. First, we must know how to pick the perfect fish. Wild caught fish is one of the healthiest meats you can have serve. There are many different types of fish at the market, each has its own flavor and texture.

When picking a piece of fresh fish:

  • Try to buy local varieties to get the freshest fish possible.
  • The fish should not have a fishy smell.
  • Fresh fish should have bright red gills and firmly attached scales. The skin should be metallic looking and not faded or dull. The flesh should be firm.
  • The eyes should be bright and clear.
  • Ask the butcher to scale and debone the fish for you.

There are almost as many ways to cook fish as there are varieties of fish. We will cover how to cook the perfect fish by pan-searing or steaming your fish.

How To Cook The Perfect Fish: Pan-searing

We like to use a large flat cast-iron pan. Heat the pan on medium-high adding a couple of drops of your favorite cooking oil. We like avocado or coconut oil. Rinse your fish under cold, fresh, purified water. Pat dry. Season the skin with salt and pepper. Place the fish skin side down and cooking for 4 minutes. Hold the fish down with a spatula or small plate so the fish is flat, maximizing the cooking surface. Turn the fish over and cook the other side for and additional 4 minutes. Now add fresh squeezed lemon juice to the pan. We love real butter and a dabb of butter can increase the flavor when seasoning your fish. We enjoy seasoning with garlic, thyme and parsley. Remove the fish from the heat and serve immediately. You now know how to cook the perfect fish by pan-searing.

How To Cook The Perfect Fish: Steaming

If you do not have a steamer you can still make a delicious steamed fish. In a large pot with a tight fitting lid place a cooking rack or small plate in the bottom of the pot. Add fresh, purified water to the pot just below the cooking rack; the water should not touch the fish while boiling. Steam the fish for approximately 10 minutes. The flesh will become flaky and opaque. Remove the fish from the steamer and serve immediately. You now know how to cook the perfect fish by steaming.

The skin of the fish is rich in minerals and though many remove the skin, eating the skin is good for your health.

How To Cook The Perfect FishI recently visited Chile. At the fish market I was able to pick my fish from a fresh catch and have it cleaned.   A local restaurant allowed me to cook my fish in there restaurant to serve to my guests!

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Our New Years Wellness Challenge

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New Years Wellness Challenge 

It’s New Years Resolution time!  If you’re like most Americans you want to get healthy and shed some pounds.  This New Years Wellness Challenge is for you.

It’s FREE so there are no excuses, join the New Years Wellness Challenge now.

Starting January 1st you will receive 1 email a week with a ton of great info which will boost your motivation to live a healthier life for the next 30 days.

Check out our 10 tips to boosting your metabolism

CLICK here to join our

New Years Wellness Challenge


GOALS of our New Years Wellness Challenge:

  • Our New Years Wellness Challenge creates abundance and a positive attitude through affirmations.
  • This New Years Wellness Challenge promotes healthy eating habits through simple lifestyle changes that have a huge impact on our health.
  • As part of our New Years Wellness Challenge we will be sending you healthy delicious recipes and meal plans to try at home.
  • Learn stress management strategies during our New Years Wellness Challenge.
  • Outlined in our New Years Wellness Challenge is: How to read food labels and recognize artificial ingredients/preservatives in our food.
  • Review why supplementing with real food technology is important for our wellness.

The first 100 people to sign up and complete our 30 day New Years Wellness Challenge will receive our cookbook Skinny Girls Don’t Diet for FREE just pay the shipping and handling.*

Why should you do a 30 day New Years Wellness Challenge?

Because it’s designed to help you improve your health and keep you motivated to keep those New Years Resolutions.

We are here to support you, answer any questions you may have and be your biggest cheerleader on this journey.

Invite your friends and family to join our New Years Wellness Challenge.                         

I am excited to be on this journey with you!


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  You may also enjoy our blog on Healthy Holiday Eating


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Vegan Sugar Cookie Recipe

When I think of the holidays, I think of cookies.  Growing up we had a tradition of making hundreds of Christmas cookies to share with family and friends.  I have many fond memories in the kitchen stamping out the dough, frosting the cookies and of course eating the tasty little treats.  With our Vegan Sugar Cookie Recipe it’s okay to indulge a little this holiday season.  We have come up with a healthier alternative to the sugar cookie.  By making our goodies from scratch we know exactly what they are made of.  We want to steer clear of prepackaged cookie mixes that tend to be packed with chemicals and ingredients that are less than desirable.  This holiday season feel good about serving a healthier alternative to the average sugar cookie.  It has the flavor you love without all the toxic chemicals.  Plus our Vegan Sugar Cookie Recipe is a delicious vegan treat, gluten-free and dairy-free.

Vegan Sugar Cookies

Vegan Sugar Cookie Recipe

What You’ll Need:
1 1/2 cups powdered sugar
1/8 teaspoon salt
1 cup soft but not melted coconut oil
1/4 cup unsweetened coconut milk
1 teaspoon vanilla
2 1/2 cups unbleached all-purpose gluten-free flour
(we like the brand Bob’s Red Mill)
2 tablespoons cornstarch (or arrowroot powder)
1 teaspoon baking soda
1 teaspoon cream of tartar

2 cups powdered sugar
2 tablespoon coconut, soy, or almond milk
1 teaspoon pure vanilla extract

Optional for decorating: Natural Food Coloring

What You’ll Do:
Preheat oven to 375°F.  Line a cookie sheet with parchment paper to prevent the cookies from sticking to the pan.  Divide dough in half.  If the dough is too stiff let it warm up a little before rolling it out.  On a floured surface, roll each dough half to 1/4” in thickness.  Use cookie cutters to make your favorite shapes. Place shapes on the cookie sheet 2 inches apart and bake 7-8 minutes. Allow the cookies to cool completely on a wire rack before decorating.

In a large bowl, beat the first 5 ingredients with an electric mixer on medium speed to combine.  Sift in the dry ingredients until blended.  If dough is too crumbly, add a splash more milk.  Cover and refrigerate at least 2 hours.

To make icing, place powdered sugar and milk in a small bowl.  Whisk until smooth.  Add in a couple drops of food coloring.  If the mixture is to runny, add powdered sugar until it can easily be spread with out running off the cookies.

Enjoy your sweet treats!  In the comments below let us know how much you love this Vegan Sugar Cookie Recipe.  Be sure to share some with your friends!

Check out our DIY Christmas Presents

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