Black Bean Enchiladas

Making Black Bean Enchiladas is inexpensive way to enjoy Meatless Mondays. This recipe can be quickly prepared. *Corn or flour tortillas can be used in this recipe however, corn tortillas tend to break apart in the rolling process. As always we suggest using organic ingredients as the first choice when preparing meals.

Black Bean Enchiladas

What You’ll Need:

12 small corn or flour tortillas*

1 15 ounce can black beans, drained and rinsed

1 4 ounce can diced green chilies

1 15 ounce can red enchilada sauce

1/2 cup grated cheese + more for topping (Manchego, Pepper Jack or Mozzarella)

1/4 cup sour cream

Topping Options: Diced green onion, cilantro, avocado, lettuce, jalapeño or sour cream

Black Bean Enchiladas

What You’ll Do:

Preheat oven to 375°F. Combine black beans, green chilies, sour cream and 1/2 cup cheese in a mixing bowl. Set aside. Pour a small amount of enchilada sauce into a 9×13 baking dish to lightly coat the bottom. Transfer one tortilla at a time to the baking dish.

Scoop 3 spoonfuls of the black bean filling into the tortilla and roll up. Place seam side down and continue until the pan is filled. Top enchiladas with enchilada sauce. (Adding too much sauce can make the enchiladas soggy). Smother with cheese. Bake for 15-20 minutes or until the cheese is bubbly.

Serve with desired toppings. The Black Bean Enchiladas will keep in the fridge for a couple days.


Vegan Pumpkin

The crisp fall air swirls ushering in a new season, autumn is here. This cooler season has us reaching for long sleeves and wrapping scarfs around our necks to keep warm. The leaves on the trees are transforming from the familiar shades of emerald we have grown accustom to in summer into explosions of ruby, citrine and amber. Birds flutter to and fro anticipating their departure to warmers climates. Their safe sanctuaries hidden in the leaves are being exposed with each leaf that floats to the ground. A new scene is being painted on the landscape for us to enjoy.

Fall is a special time of year. For me, the season is all about pumpkins. I love going to the pumpkin patch to pick a pumpkin, carving it and toasting the seeds. I love pumpkin lattes, and pumpkin chili. If it is made from pumpkin I will be eating it and this is why I love pumpkin nice cream. This yummy dessert is guilt-free, dairy-free, gluten-free and vegan, it’s perfect! Make up a batch and enjoy it with friends and family throughout the season. Be sure to let us know how much you love it.

Vegan Pumpkin Nice Cream

What you’ll need:
4 medium bananas
1 cup pumpkin puree
1/3 cup maple syrup
1 1/2 tsp. pumpkin spice

What you’ll do:
In a food processor combine all ingredients and mix until smooth. Transfer the mixture to a sturdy baking dish and freeze. Serve generous scoops and enjoy.

Be sure to try our Pumpkin Chili Recipe to warm up the coldest of nights.

Brewing Kombucha At Home

Probiotics have been in the news a lot lately. If you have not received the memo on the importance of probiotics, let this be that memo. The literal translation of probiotic is: pro- “for” + biotics “life” – for life!

Probiotics boost the good bacteria in your digestive tract, can help heal a multitude of health issues, detox the body, and can even lead to weight loss, better skin, and boosted immunity. The health of our gut largely determines our overall health.

Our favorite way to consume probiotics is through drinking kombucha. It is a great bubbly alternative to drinking soda and has health benefits. You can buy kombucha at health food stores or make it at home for pennies. Brewing kombucha at home is easy.

There are a lot of starter kits you can buy online that come with everything you need to start brewing kombucha. Many local health food stores have patrons which brew their own kombucha and provide you with a SCOBY (Symbiotic Colony of Bacteria and Yeast) and tips to to make your culture a success. Lets begin brewing kombucha at home.

Brewing Kombucha At Home

To make kombucha all you need is:
1 gallon of purified water
8 organic tea bags (green or black)
1 cup of sugar
1 gallon glass jar
cheese cloth or old t-shirt

When brewing kombucha at home this is what you’ll do:
Boil 8 cups of water in a large pot. Add the tea bags and steep for 20-30 minutes. Remove the tea bags. Add the sugar and stir well. Allow the mixture to cool to room temperature. Once cool pour the tea into the clean gallon glass jar. Add 8 cups of water to the jar and the SCOBY. Cut out a section of the t-shirt to fit over the opening of the jar. Cover the top of the jar with the t-shirt, secure it with a rubber band. Place the jar in a cool dark place for 7-14 days.

The time it takes for the kombucha to ferment depends on many factors. After 7 days begin checking the fermentation process. Move the SCOBY to the side and with a clean spoon, sample the tea. The tea will begin to self carbonate. The mixture can be sweet or sour in flavor depending on your preference and how long you allow it to ferment.

At this point you can enjoy your kombucha or do a second fermentation process to which you add flavors to your tea. You can create any flavor you desire; each flavor has a different process. Just Google the flavor you want and follow the instructions. If you opt not to add a flavor, you can begin your next batch of kombucha. Congratulations on brewing kombucha at home. In the comments share with us what is your favorite way to add probiotics to your diet. If you found this article interesting read more about cultured foods.

Brewing Kombucha At Home

Spicy Cilantro Lime Fish Tacos

These spicy cilantro lime fish tacos are divine and oh so healthy. We really do not need a recipe to create these delicious tacos however, this is what I did.

1. Thinly slice red cabbage and onion, set aside.
2. Dice cherry tomatoes and avacado.
3. Chop cilantro.
4. Cook fish in a skillet. I used Mahi Mahi but you can use any white flaky fish. I seasoned
it with garlic powder and Mrs. Dash. Shred meat and set aside. (You can use a little
coconut oil so you prevent the fish from sticking to the pan.)
5. Sauce it up. In a blender add: 1/2 cup mayo, 1/2 cup sour cream, 1 lime juiced, 2 cloves
of garlic and 1 whole jalapeño.
6. Warm the tortilla shells in a skillet and then assemble your tacos. ENJOY!


Dry Brushing

Dry brushing is an act of self care with many benefits.  Join us in exploring how and why we dry brush as walks us through the process.

How To Dry Brush

This article will cover the basics you need to start dry brushing. We’ll cover selecting a brush, exactly how to dry brush, and end with a few tips.

Selecting A Skin Brush

Start off with a natural bristle brush or loofah. Look for boar bristles or fibers from plants, synthetic bristles can be too harsh and cause irritation. One that either fits in the palm of your hand or has a shorter handle which will give you more control.  It is best to go into a store and feel the bristles so that you can find bristles that best suits your taste.

The Drybrushing Process

  1. Start with your feet, moving in soft circular movements (always moving towards the heart) first on the bottom of the feet, and then on the top.
  2. Work up each leg, one at a time, first the back of the leg (using the same soft circular, always towards the heart, movements) up through the buttock and then the front of the leg.  Avoid any delicate skin, like the skin on the insides of the thighs.
  3. After you are finished with the lower half, start at the fingertips of one arm; move up the arm (palms of hands, back of hands, forearm, biscep) and towards the heart.  Repeat on other arm.
  4. Move to the back (this is where a short handled brush may come in handy) working your movements towards your stomach, starting and finishing with one side of the back and then the other.
  5. When you get to your stomach, start at your lower abdomen and work your way up (make sure to steer clear of delicate areas like the nipples) and end at your chest in an upward stroke.
  6. Rinse off and shower as normal.

Skin brushing Tips

  • Avoid the face! While dry brushing is excellent for exfoliating skin, this body brush will be too rough for the delicate skin on your face.
  • It’s sometimes best to dry brush in the shower (with the water off) since there may be a lot of dead skin brushed off.
  • Try using a natural and healthier body soap (like those containing natural peppermint or tea tree oil) since the pores in your skin are open and clear.
  • However, It isn’t necessary to use soap to wash up in the shower or bath after dry brushing; your skin is as clean as it can be.

How Often To Dry Brush

For best results dry brush at least two times a week.

Why should you dry brush?

This technique not only promotes healthier skin by removing dead skin cells on the surface of the skin, but also by stimulating and increasing skin cell production, giving your skin a healthy glow all year long.  But the benefits are not just skin deep – dry brushing both increases blood flow and circulation and enhances detoxification through the skin.  It is also said that the gentle pressure and brushing sensations have a calming effect – just like a massage!  But be aware that the increase in blood circulation will also give you that “awake” feeling, so a dry brushing session before bed might not be so convenient.


  • Skin that is healthier and smoother: removing dead skin cells and opening pores to allow them to “breath” and absorb nutrients.
  • Stimulated lymphatic and circulatory systems: boosting your immune system and increasing circulation to help detoxify.
  • Stress relief: increasing your blood flow reduces stressed areas of the body and stimulates nerve endings in your skin which in turn rejuvenates your nervous system.
  • Reduced cellulite: increasing blood circulation to the skin helps break down and releases toxins that cause cellulite in legs and hips.

Is it for you?

As long as you don’t have any severe skin irritation (acne, rash, eczema, open sore/cut, etc.) this is for you! It is an invigorating way to start the day, and you won’t believe how smooth and healthy your skin will feel.

This is from:

Stuffed Eggplant

What you’ll need:


4 small eggplants
1 lb. ground turkey
1 md. bell pepper, chopped
1 md. onion, chopped
4 cloves of garlic, minced
1 can (15 oz.) diced tomatoes
1/2 c. water
1 c. quinoa, cooked
2 c. spinach
2 Tbsp. fresh basil, chopped



What ya do:

Preheat the oven to 350º. Halve eggplants lengthwise. Scoop out the flesh with a spoon, leaving a thick shell. Chop the scooped out eggplant flesh. Place eggplant shells face down in 1/8″ of water. Bake until tender about 10 minutes.


In a large skillet over medium-high heat cook the turkey. Add in the peppers, onion, chopped eggplant, garlic, tomatoes, water and quinoa. Heat throughly. Stir in spinach and basil.


 Spoon turkey mixture into eggplant halves. Sprinkle with cheese if desired. Serve and enjoy.



Is Your Sunscreen Poisoning You?

Antioxidants are helpful in combating oxidative stress in the body.  We use AO and you can order it here.

It is that time of year when we head out to enjoy fun in the sun.  With the increasing amount of time we spend outside during the summer months it is a valid concern to question how much exposure is to much.  There has been a long standing debate on whether slathering sunscreen on our bodies is helpful or harmful to our health.  No matter where you stand in the debate it is good to know both sides and make an educated decision of what is best for you and your family.

One side of the debate states that sunscreen protects us from skin cancer, sun burns and the aging and wrinkling of our skin.  The other side of the debate states that there is no evidence of these claims and that the toxic ingredients in sunscreen is damaging to our bodies.  The fact is that we need adequate sun exposure to ensure our bodies are functioning optimally.

There is no need to fear the sun as it provides essential vitamin D which many of us are not getting enough of.  We can get the vitamin D our bodies need by exposing ourselves to 15 minutes of sun each day.  Vitamin D is not stored in our bodies we must replenish it consistently.  Working to avoid skin cancer could actually be setting yourself up for other health risks such as heart disease and multiple sclerosis.  There are many illness that are contributed to a lack of the sunshine vitamin in our diets.  If your not getting enough vitamin D each day supplement your diet.  You will find a great source of vitamin D here.

Sunscreen comes in many varieties and SPF’s.  Remember that any sunscreen over 30 offers negligible protection. What sunscreen does in a nut shell is put a “protective” block on the surface of the skin which sounds great and we do notice  our skin reddening however, the sun can penetrate the surface of the skin and cause damage to the underlying layers and trap free radicals on the surface of the skin.  Free radical have been proven to age and wrinkle the skin, take this into consideration.

Free radicals bombard us everyday from every direction and antioxidants are what neutralize free radicals and combat premature again. Personally, I never use sunscreen and I have never had a serve burn or adverse reaction to the sun.  I choose to take internal sunscreen in the form of antioxidants found in real food.  We at Our Wellness Revolution consume a multitude of antioxidants which can be found in beans, berries and fruits.  We also supplement our diets with AO which is the high quality food form antioxidant.

If you choose to use sunscreen know what chemicals make up the sunscreen you are putting on your body or make your own so you know exactly what your applying to your skin.  I heard a naturopath once say that we should never put anything on our skin which we cannot eat.  Be wise in that you rub on your skin as it is the biggest organ of the body and has the capacity to uptake beneficial and harmful substances in large quantities.  Here is a DYI recipe for sunscreen.  If you prefer to consume antioxidants order them here or contact us for more information.  It is important to be an informed consumer none of us want to poison ourselves, we want to protect ourselves and have a fun relaxing time this summer.

Natural Homemade Sunscreen Ingredients:

  • 1/2 cup almond or olive oil (can infuse with herbs first if desired)
  • 1/4 cup coconut oil (natural SPF 4)
  • 1/4 cup beeswax 
  • 2 Tablespoons Zinc Oxide (This is a non-nano version that won’t be absorbed into the skin. Be careful not to inhale the powder). This makes a natural SPF of 20+ or more can be added.)
  • Optional: 1 teaspoon Vitamin E oil
  • Optional: 2 tablespoons Shea Butter (natural SPF 4-5)
  • Optional: Essential Oils, Vanilla Extract or other natural extracts to suit your preference
  1. Combine ingredients except zinc oxide in a pint sized or larger glass jar. I have a mason jar that I keep just for making lotions and lotion bars, or you can even reuse a glass jar from pickles, olives or other foods.
  2. Fill a medium saucepan with a couple inches of water and place over medium heat.
  3. Put a lid on the jar loosely and place in the pan with the water.
  4. As the water heats, the ingredients in the jar will start to melt. Shake or stir occasionally to incorporate. When all ingredients are completely melted, add the zinc oxide, stir in well and pour into whatever jar or tin you will use for storage. Small mason jars (pint size) are great for this. It will not pump well in a lotion pump!
  5. Stir a few times as it cools to make sure zinc oxide is incorporated.
  6. Use as you would regular sunscreen. Best if used within six months.

Recipe from:

Proper Food Combining

Contrary to popular belief the human stomach is not equipped to effectively digest any and all possible food combinations that we introduce into it. Proper food combining speaks to the topic that there are enzymatic limitations in the digestive process. Proper food combining will aid in digestion, increase nutrient absorption and promote healthy elimination.

Food is the stuff our body is made up of. We ingest food substances which the body breaks down into usable components. These components are converted into the energy our body uses to fuel itself and maintain life. There are various stages of digestion such as mastication, chemical breakdown in the saliva, gastric juice/stomach breakdown, nutrient absorption and elimination. Each type of food has different enzymes that are required to break the substance down. Starches break down in an alkaline enzyme solution while proteins need an acid to break them down. When we combine these foods in a meal of steak, potatoes and a slice of bread we are introducing into the digestive process foods that are at opposite ends of the pH spectrum and eating them together hinders our digestion. proper food combining

Over eating is seen as eating beyond enzymatic capacity. Fresh fruits and vegetables have enough enzymes in them to break down that one food. The more we eat the more enzymes we need to produce to digest the food. A problem arises when we eat lots of processed, highly refined and denatured foods in our diet. These types of foods have no nutritional value and they do not have the enzymes needed for our bodies to process the food like substance. If we are not getting enough enzymes in the foods we consume then we need to take an enzyme supplement to aid our bodies in the process. The best option is to eat real food and eliminate processed foods. Whole foods are the only items that have natural enzymes in them to promote a healthy digestive track. Here is where we can get a food form enzyme supplement. proper food combining

Drinking with a meal will also hinder the digestive process as the liquid washes the enzymes away. Be sure to thoroughly chew every bite you eat. Try chewing each bite 30 times before swallowing. Consuming the best nutrition possible does not matter if we do not maintain proper digestion. Some would suggest that half of the food we eat is passed through the body undigested. Simple eating results in better digestion. Eating in peace and with out distraction helps in the digestion process. When we constantly eat on the go we are inhibiting the process of digestion, in turn limiting the absorption of vital nutrients and resulting in a weakened body system. When we are properly digesting our food we should be eliminating one to two times a day. Not going for days is not normal. If you are having trouble excreting waste increase your fiber intake by eating more green leafy vegetables. proper food combining

Proper Food Combining

Proper food combining sets the body up for optimal digestion and absorption of the foods we consume. Here are a few points to get you started: proper food combining

*Make fruits a meal. A meal of only fruits is a great way to begin the morning. Eat melons alone. proper food combining

*Protein should be consumed with green vegetables. Avoid eating more than one form of meat at each meal.

*Carbohydrates should be consumed as a separate meal. Completely avoid sugary carbs as they ferment in the gut.

*Avoid milk as is does not combine well with any food group. proper food combining

Those that follow the proper food combining recommendations will experience improved digestion and well being. This diet is far from what the average American eats on a daily basis. It will take time to convert the idea of what meals should look like by current standards, to meals that follow proper food combining recommendations. Making a few adjustments to your meal preparations will have a big impact on your overall health. proper food combining

Order your plant based enzyme supplement today.

proper food combining