Grow your roots for everyday living.

Posts from the ‘Recipes’ category

Ever Wonder Why Your Child is Hungry all the Time?

Anyone have a hungry, hungry “hippo” child?!

This is what I jokingly and lovingly refer to as kids that are hungry all the time!  What many parents don’t realize is that most of what their children are eating is sugar – cereal, bread, crackers, pasta, cookies, milk, and even sugar – and this contributes to them being hungry all the time!  Most people think of sugar as treats and snacks we eat after meals or to meet our sweet tooth.  However, sugar does occur naturally in fruits, some vegetables and other foods.  And, many of the foods we consume contain “added” sugars.  Without the protein and fat there is nothing to keep us full, which is why 30 minutes after having some chips your child might be pulling at your leg for more!

  • Sugar is actually the only taste we are born with, so we will always naturally crave it.
  • Sugar filled foods actually do not keep us full, instead they make us hungrier more often. Constantly eating foods high in added sugar can promote eating more than what you really need, since you are not providing your body with any substantial fuel.
  • Calories from sugary beverages often get stored as fat in our bodies.
  • Natural sugar is best paired with fat or protein, in order to keep people fuller longer.


–       Eat Slightly Less: bananas, mangos, cherries, grapes, pomegranate, tangerines/oranges, pineapple

–       Eat Mostly: avocados, lemons/limes,strawberries, blueberries, raspberries, cantaloupe, honeydew melon, apples and apricots.


–       Eat Slightly Less: potatoes, yams, peas, and corn.

–       Eat Mostly: asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes are all considered non-starchy vegetables.


–       All have Sugar: The trick with grains is to eat them in moderation because they all have sugar in them. Remember that breads, cereals, tortillas, crackers, rice, pasta, chips, quinoa, oats and barely break down to sugar. Often, grains are a more white, tan or brown color, so if you have multiple items for each meal, watch the colors on your plate.


–       Eat Less: candies, gummy bears, fruit snacks (fruit Roll-Up, Fruit by the Foot, etc.), puddings, jell-o’s, cakes, pies, cookies, donuts, sugary cereals (Frosted Flakes, Fruit Loops, Lucky Charms, etc.), Pop-Tarts, and chips/Cheetos.

–       Eat More: Greek yogurt, ants on a log (celery, peanut butter, raisins), string cheese, hard boiled eggs, cottage cheese, hummus with crackers, veggies with cream cheese, nut butters with fruit, and carrots with ranch dip.


–       High Sugar: Gatorade/Powerade, fruit juices, sodas (diet and regular), Vitamin water, juice boxes (High-C, Capri Sun), Naked Juices, milk.

–       Less Sugar: water, fruit infused waters (by adding berries, lemon, limes, cucumber, mint, etc.), teas without added sweeteners, black coffee.

snackid snack2

Try giving your kids snacks that have more “bang for your buck,” in other words, more nutrients.  Instead of a piece of fruit, crackers, muffin, or tortilla, try adding protein and healthy fat such as with this Owl Rice Cake snack!  All you need is: rice cakes, nut butter, some fruit.  Decorate away!

Rooted in fun and filling snacks xo

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Shake it UP

Blue Bird Rising
almond milk, blueberries, raisins, almonds, walnuts & honey

almond milk, strawberries, dates, chia seeds & vanilla extract

Whole Hearted
almond milk, cantaloupe, banana, coconut butter, coconut, dates, cinnamon, almond butter & vanilla extract

almond Milk, coconut water, kale, banana, nut butter, dates & walnuts

almond milk, banana, dates, nut butter, coconut, flax seeds & granola

San Diego Happiness
coconut milk, Greek yogurt, banana, nut butter, dates & coconut

coconut milk, banana, blueberries, almond butter, protein blend

West Coast
coconut, water, kale, apple, lemon & ginger

Start Strong
coconut water, kale, spinach, celery, apple, chia seeds, flax seeds, dates, honey & spirulina

coconut milk, banana, orange, pineapple, nut butter & almonds

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<- Immune, Inflammation, Infection ->
For Extra Boost Add:

– Bone broth
– Apple cider vinegar
– Collagen powder
– Carlson’s cod liver oil
– “Green Food”
– Bee products (local)
– Protein powder

*Use “unsweetened” milks and other products to keep sugars down.

Rooted in liquid nutrients.

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What is Collagen and Why we Need it

Collagen, the most abundant protein in the body, is part of the connective tissue for bones, muscles, blood cells, cartilage, arteries and organs. As you age, the production of collagen decreases, leading to a slew of potential side effects. Drinking beverages containing collagen powder, made from animal or fish materials, may be beneficial by helping offset some of that collagen loss.

Collagen is comprised of long chain proteins, and when you consume collagen powder – or collagen containing foods – your digestive system breaks down the proteins into amino acids. The amino acids are then absorbed and used as building blocks that support collagen production throughout the body. Collagen can then help heal the body from within. Collagen powders are a particularly rich source of the amino acids glycine and proline, which supports metabolic functions and detoxification – especially for bones, joints, cartilage, skin cells, hair and nails. Collagen is also important for healing the gut and strengthening the immune system.

For optimum digestion and absorption of amino acids, consume collagen powder on an empty stomach, at least 30 minutes before a meal.

Maple Pumpkin Collagen Shake
(makes 2 large or 4 small)

1/2 cup pumpkin puree
1 large navel orange, juiced
1 cup unsweetened coconut milk
2 frozen bananas, peeled and roughly chopped
1 tbsp pure maple syrup
1/2 tsp cinnamon
2 tbsp collagen hydrolysate – Great Lakes Gelatin
Pinch sea salt

Put all ingredients into a blender and whizz until completely smooth and well blended, adding a dribble or two of filtered water if you find it too thick. Serve immediately.


Rooted in beautiful skin!

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Brazil Nut Butter Inspiration

When you are feeling low, direct your energy into something that makes you feel good.  For me one of those things is cooking.  Since I had brazil nuts on hand and love nut butter, I made brazil nut butter.

Here’s how:  Bake (dehydrate) the brazil nuts for about 15 minutes at 350 degrees with a little coconut oil, vanilla, cinnamon, and cardamon.  Then blend in the Vitamix and add a bit of cream/coconut oil/spices to get my delicious rendition of brazil nut butter.

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 Deeply rooted in love..

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HERBS As Medicine

Cooking with herbs is an easy way to add flavor and boost your overall nutrition and health.  Herbs can be used in just about everything: juice, soup, salad, sauce, sautéed veggies, or use on seafood/meat dishes.  Experimenting is often the easiest way to get comfortable cooking with herbs.  Here are a few of my favorites:

  • Parsley – Lessens bloating, water retention, may block growth of tumors.
  • Basil – Reduces depression (1/8 cup of day for 3 days will boost serotonin and dopamine).
  • Cilantro – Aids joint Pain, depression, fatigue, rids body of heavy metals, lowers blood sugar, and cholesterol.
  • Dill – Kills bad bacteria, helps digestion, gas, and stomach issues. Very effective at ridding body of E-Coli, similar to an antibiotic. Makes a great sauce with yogurt, dill, and cucumber!
  • Mint – Promotes digestion, soothes the stomach of indigestion or inflammation, helps with nausea, irritable bowel syndrome (IBS), and relief from headaches. Makes very refreshing drinks, adds flavor to summer salads.
  • Rosemary – Boosts brain power.
  • Oregano – Fights inflammation.


*Chop and freeze extra fresh herbs in ice cube trays. Add into drinks, soups or stews!


Rooted in herbs as medicine.

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Gettin’ Saucey

I absolutely love, love, love sauces! Sauces are a great way to spice up any meal or snack. If you like eating  simply, organically and nutritiously, sauces can add great flavor and variety to your meal. These recipes are just meant to be a guide, I encourage you to add or subtract whatever tickles your fancy.


½ cup pine nuts or almonds
2 cloves garlic
3 cups fresh basil leaves, packed
½ cup Parmesan, freshly grated
½ cup extra-virgin olive oil
½ teaspoon sea salt & pepper – to taste
-Blend and serve / store.

Roasted Red Pepper Hummus:
2 roasted or raw red bell pepper or 1 jar roasted red bell peppers (drained)
1 15-ounce can chickpeas, rinsed and drained or 2 cups soaked
½ jalapeno pepper
2 lemons, juiced
1 clove garlic
2 tablespoons extra-virgin olive oil
1 tablespoon tahini
2 teaspoons paprika
1 teaspoon cumin
½ teaspoon sea salt and pepper – to taste
-Blend and serve / store.

1 15-ounce can chickpeas, rinsed and drained or 2 cups soaked chickpeas
5 tablespoons extra virgin olive oil
4 tablespoons water
10 basil leaves
1 lemon, juiced
2 teaspoons tahini
1 teaspoon cumin
½ teaspoon sea salt – to taste
-Blend and serve / store.

Texas de Brazil Chimichurri:
1 cup of olive oil
1/4 cup of lemon juice
1/2 cup chopped fresh parsley
1/4 cup chopped cilantro
2 tablespoons of fresh chopped garlic
1 tablespoon of dry oregano
1 tablespoon of red crushed pepper
½ teaspoon sea salt & pepper – to taste
-Mix, marinate and serve / store.

Creamy Sweet Potato Dip:
3 small sweet potatoes, boiled and soft
1/2 can chickpeas, rinsed and drained or 1 cup soaked chickpeas
½ cup almond milk, unsweetened
1 tablespoon dried mixed herbs – to taste
1 tablespoon tahini
1 tablespoon apple cider vinegar
2 sage leaves
1 lemon, juiced
2 tablespoons tamari (gluten free soy sauce)
½ teaspoon chili flakes & sea salt – to taste
-Blend and serve / store.

Verde Sauce:
1 Avocado
2 cloves garlic
1 jalapeno
1 lime, juiced
½ cup parsley
½ cup cilantro
½ cup olive oil
½ cup pistachios
½ cup water
½ cup sea salt & pepper – to taste
-Blend and serve / store.

Herbed Mayo:
2 tablespoons mayo
1 1/2 tablespoons sour cream
1 tablespoon chopped basil
1 teaspoon chives
½ teaspoon fresh thyme
½ teaspoon black pepper – to taste
-Blend and serve / store.

Curry Mayo:
2 tablespoons mayo
¼ teaspoon Madras curry powder\
¼ teaspoon fresh lemon juice
¼ teaspoon sea salt – to taste
-Blend and serve / store.

Avocado Dip:
2 avocados, peeled
½ lime, juiced
1 small tomato, diced
1 jalapeno pepper, seeded
1 clove garlic
2 tablespoons fresh cilantro
¼ cup plain Greek yogurt
½ teaspoon cumin
½ teaspoon sea salt & pepper – to taste
-Blend and serve / store.

Spinach and Artichoke Dip:
2 – 3 cans artichoke hearts, quartered
1 10-ounce bag + spinach, fresh or frozen/thawed
½ cup Parmesan, freshly grated
½ cup mayo
1 teaspoon sea salt & pepper – to taste
1 tablespoon dried mixed herbs – to taste
-Mix in large bowl and bake in oven at 350 degrees for 15-20 min. Serve / store.

Tzatziki Yogurt Sauce:
1 medium cucumber, diced
1 tablespoon fresh dill
¼ teaspoon paprika
½ teaspoon crushed red pepper flakes
1 tablespoon lemon, freshly squeezed
1 tablespoon extra virgin olive oil
2 cloves garlic
1 cup plain Greek yogurt
½ teaspoon sea salt & pepper – to taste
-Mix and marinate in refrigerator 1-2 hours, blend and serve / store.

Boom-Boom Sauce:
¼ cup mayo
1 tablespoon ketchup
1 tablespoon sweet chili sauce
1 teaspoon garlic powder
¼ teaspoon crushed red pepper
¾ teaspoon Strachan
-Mix and serve / store.
*Delicious for shrimp/fish tacos.

Vanilla & Cashew Butter:
1 baking tray/3 ½ cups of cashew nuts
2 teaspoons vanilla
-Bake at 350 degrees for 10 minutes or golden brown, cool and blend until runny, serve / store.

What are some of your favorite sauces and dips?


Rooted in gettin’ saucy.

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Simple Salads

Eating healthy can be easy-peasy, nourishing and delicious.  This is the yummy salad I threw together with ingredients purchased from my local fruit stand (except for the feta)!  I do my cooking and food prep based on what is in season and easily available.

Salad Ingredients: salad
Black Beans
Pomegranate Seeds
Sea Salt & Pepper
Olive Oil / Balsamic


Rooted in easy food creations.


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Bone Broth

Prep and cook time:  12-24 hours. Makes 6-8 cups.

5 pounds organic raw chicken/beef bones, rinsed and cleaned; 
2 tbsp raw apple cider vinegar, seasoned with Celtic Sea Salt / Himalayan Pink Salt, herbs and spices to taste, such as basil, oregano, thyme, cayenne.

-Chicken bones: When you ask the butcher for the bones, be sure to ask for the feet, as well, since that is where collagen is found.
-Beef bones: Ask for marrow bones, such as oxtail, short ribs, knuckle bones (cut in half).

Mix all ingredients in a slow cooker filled with water, or cook in a large pot on the stove.  Turn on low and cook for 10-24 hours.  After cooking, strain fat and solids and save the broth.  This broth can be used for soups, cooking grains, beans, or just drink from a mug.  The solidified fat from the top is excellent for your pets, and can be mixed with their food.

Broth can be stored for up to 5 days in the refrigerator, 6 months in the freezer.

By cooking the bones slowly over a long period of time, it draws the minerals out of the bones, making it pure nutrients for immunity and strength.  Especially excellent for pregnant mamas!


Promotes Strong, Healthy Bones -> Lots of calcium and magnesium.
Fights Infection -> So many nutrients to help balance pH and battle sepsis in the body.
Reduces Joint Pain / Inflammation -> Lots of amino acids – arginine, glycine, proline – and other compounds to decrease inflammation and other compounds.
Heals and Repairs Guts / Improves Digestive Function -> The gelatin can attract and hold liquids, including digestive juices, supporting proper digestion.  
Aids Healthy Hair, Skin and Nails -> Gelatin and collagen.


Rooted in bone broth.

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  • You just need a few ingredients.
  • BE Creative -> Use whats at your fingertips to create a meal.
  • THINK Ahead -> List ingredients needed, plan, purchase, and prepare.
  • Shop Seasonally.
  • Shop Bargains.


1. Look at what main ingredients you already have or want to use.

-For example: piece of fish, black beans or quinoa.

2. What can you make with this?

–Think texture, color, flavor, nutrition, and quantity.

3. Add component(s): vegetable, fruit, dairy, meat, starch, etc. using ingredients you already have or are readily available.

-For example: piece of fish over wild rice and a bed of spinach.

4. Top with “pantry item extras” or purchase some!

–Including: Dried Fruit: cranberries, blueberries; Nuts: almond slivers, walnuts, cashews, peanuts; Seeds: sunflower, pumpkin, flax; Cheese: freshly grated parmesan, goat cheese, fontina, blue cheese; Olives; Coconut; Honey; Spices/Salts; Oils.

-For example: fish, over wild rice and a bed of spinach, topped with dried cranberries, sunflower seeds and drizzled with a raspberry balsamic.


1. Look through your favorite recipe book, Pinterest, etc.

2. Pick a couple of recipes to make this week.

–Perhaps, you want to focus on a particular meal: B/L/D?

3. Make a list of ingredients and tools needed for each meal, in addition to staple items you need to replenish.

4. Check off the ingredients you already have, and now you have your grocery list.

5. When will you purchase and prepare (date and time)?

6. Purchase what’s available where: farmers market, meat market, fish market, Whole Foods, Trader Joes, etc.

7. Prepare!


–>Think hot / cold / method of cooking and preparation.

HOT: Soup, Veggies, Grains, Lentils, Protein / sautéed, baked, broiled, slow cooker, blender.

COLD: Salad, Dip, Sauce, Veggies, Fish / chop, blend, mix.

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Rooted in foodie. xo


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10 Healthy & Simple Breakfast Ideas

Get the morning started off right!

Peanut Butter Granola

Combine ½-cup natural peanut butter and 100% maple syrup, and ¼-cup grape seed oil. Fold in 3-cups old-fashioned rolled oats and 1-cup raw peanuts. Bake on a rimmed baking sheet at 300 degrees, tossing occasionally, until golden, 30 to 40 minutes; let cool. Store in airtight container for up to 1 month. Serve with plain Greek yogurt or milk and berries.


Powerhouse Cereal

Combine 1-cup raw almond slivers, 1-cup raw walnut pieces, 1-cup unsweetened shredded coconut, ¼-cup chia seeds, ½-cup wheat germ, and ½-cup dried cranberries if desired. Store in airtight container for up to 1 month.   Serve with plain Greek yogurt, 1 tbsp. almond butter mixed in, seasonal fruit, and a drizzle of honey.


Morning Glory Muffins

Preheat oven to 400 degrees. Coat a 12-cup muffin pan with butter or vegetable spray. Whisk together 1/3-cup coconut flour, ½-cup dark brown sugar, ½-tsp. baking soda, ½- tsp. baking powder and ½-tsp. ground nutmeg until there are no lumps. Stir in 1-cup old-fashioned rolled oats and ½-cup raisins. Add 3-tbsp. extra virgin olive oil, 1 large egg, 1/3-cup milk, 4 medium carrots shredded, and 1 banana and stir until blended. Pour batter into each muffin cup. Bake for 23 – 25 minutes. Serve warm or at room temperature.


Avocado Egg Bowl

Cut an avocado in half; place 1 sunny side up egg in each half. Sprinkle with Sea Salt and pepper. Serve on a bed of spinach with cilantro and diced tomato if desired.


Good Morning San Diego

Blend: ½-cup ice, 1 large handful of kale, 1 apple, ½-squeezed lemon, a pinch of ginger, 1- tsp. flaxseeds. Add apple juice for extra sweetness and enjoy!


Happiness in a Glass

Blend: ½-cup ice, ½-cup unsweetened coconut/almond milk, ¼-cup plain Greek yogurt, ½-banana, 1-large tbsp. sunflower or almond butter, and 2 dates. Enjoy!

banana smoothie

Waffle Wonderland

Top cooked waffle with banana slices, almond slivers and chia seeds. Drizzle with 100% pure maple syrup or local honey. *Substitute rice cake or freshly baked local bread for waffle if desired.


Croissant Egg Sandwich

Layer 2 fried eggs, raw Gouda cheese, arugula, and fresh tomato chunks with sea salt and pepper in between a halved croissant.


Papaya Boat

Cut 1 papaya in half length-wise and fill with a dollop of plain Greek yogurt, berries and banana slices.   Sprinkle chia seeds and homemade granola on top.


Breakfast Burrito

Bake sweet potatoes at 400 degrees for 45 minutes.  Scramble two eggs on medium heat in cast iron skillet with ghee or coconut butter. Half-way through cooking, add in feta, bacon, sweet potato, black beans, and avocado.   Wrap the mixture in a large fresh tortilla and top with homemade Mexican salsa.


~ Stick to organic, local, fresh and raw ingredients whenever possible xo

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