How to make Bone Broth and Why Nettles makes it Super Nutritious

Posted by Bonnie Rogers on 5/11/2016 to Healthy Recipes
How to make Bone Broth and Why Nettles makes it Super Nutritious
Bone broth  .............   what is it and why is it so good for you? 

Let's begin our conversation on why I think of bone broth as "Liquid Gold" or my "Magic Elixer".  When I drink bone broth daily (1-3 cups per day) I feel amazing.  My joint pain fades, my skin looks great and my energy becomes really balanced.  What does bone broth do for your body:

Healthy Hot Chocolate – What a treat

Posted by Bonnie Rogers on 12/10/2015 to Healthy Recipes
Healthy Hot Chocolate – What a treat
For years I avoided hot chocolate as it was filled with lot of sugar and dairy. But now I have a great recipe for you to try. I’m loving it and it is filled with delicious ingredients that not only taste good but are good for you.

How simple ingredients can not only taste delicious but be healthy for you.   Your entire family will love this...

Why Fermented Foods? (amazing lacto fermented Kimchi recipe below)

Posted by Bonnie Rogers on 7/2/2015 to Healthy Recipes
Why Fermented Foods? (amazing lacto fermented Kimchi recipe below)

My “gut” tells me that most people have no idea that there is a difference between the pickles or sauerkraut that you can get in the supermarket vs the lacto fermented vegetables you can purchase (in a few places) or make in the privacy of your own kitchen.

So what really is the difference?

Lacto fermented vegetables are filled with probiotics that help our gut digest and assimilate our food

Lacto fermented foods are raw and without any chemicals added

Coconut Treats for you to Eat

Posted by Bonnie Rogers on 2/19/2015 to Healthy Recipes
Coconut Treats for you to Eat
We're all looking for healthy treats.  Have you ever looked in your kitchen for something to eat and well.... nothing did it.  Either you felt it wasn't good for you, didn't feel like a treat or just wasn't going to satisfy you.   In the past I've written about my almond ball recipe which I love but this recipe is packed full of healthy coconut.

Coconut has been shown to help stabilize blood sugar, lower cholesterol and build the myelin sheath in the brain.

Simple to make: Grass fed Beef Chili

Posted by Bonnie Rogers on 2/3/2015 to Healthy Recipes
Simple to make:  Grass fed Beef Chili
Simple recipe to make grass fed chili.  We begin with grass fed beef, but you can also use pastured chicken or turkey or make it vegetarian.

It's a simple way to make a delicious meal for your family

Kale (Chips, Salad and Why should I eat it)

Posted by Bonnie Rogers on 1/5/2015 to Healthy Recipes
If someone asked you to eat kale 10 years ago, many of you would have said, "what is that".  Lately kale is becoming much more mainstream in people knowing what it is, but you still don't see it on restaurant menus.  So why eat kale, what are some good ways to get it in out bodies and how do I make this green vegetable tasty.

Read on for recipes to make delicious kale chips and kale salad

Commit to Your Health - Drink Bone Broth

Posted by Bonnie Rogers on 12/29/2014 to Healthy Recipes
Commit to Your Health - Drink Bone Broth

2015, it's time to make the commitment to Yourself, to your health.  

If you are ready here's one of the best things you can do for yourself.  Begin drinking bone broth and eating lacto-fermented vegetables daily.  It's a simple thing to do which creates enormous shifts for many health issues.

Bone broth, yes bone soup.

Flax, Sunflower and Veggie Cracker

Posted by Bonnie Rogers on 12/14/2014 to Healthy Recipes
Flax, Sunflower and Veggie Cracker
If you are on a paleo diet, a low carbohydrate program or just trying to reduce your sugars but still want a crunch this cracker is for you .  I find that it saves me from wanting a cracker, a chip or another crunch.  These crackers are made with flax seeds, sunflower seeds and veggies. 

A delicious snack for you

Carrot, Banana Muffin

Posted by Bonnie Rogers on 11/4/2014 to Healthy Recipes
Carrot, Banana Muffin
Are you eating primal, paleo and are looking for an awesome muffin recipe?  These are delicious.  If you are diabetic they may have too much sugar for you, but otherwise, please enjoy them

Delicious Chocolate Chia Pudding

Posted by Bonnie Rogers on 11/3/2014 to Healthy Recipes
Delicious Chocolate Chia Pudding
Chocolate Chia pudding - sounds nuts but WOW. 
 
I was experimented this weekend with different recipes and this one came up.  After tweeking it slightly I had it for breakfast this morning and it was absolutely delicious.  Imagine, high fiber, high protein, lots of essential fatty acids, antioxidants and great taste all in one bowl.
What's in this chocolate chia pudding 

Chocolate Pudding - Healthy Style

Posted by Bonnie Rogers on 10/31/2014 to Healthy Recipes
Chocolate Pudding - Healthy Style
 

Do you crave chocolate? Sugar laden chocolate?

Do you know that many times when you are craving chocolate its because you are deficient of magnesium? Chocolate is chock full of magnesium and its why many women crave it during the month.

Good for you - Ratatouille

Posted by Bonnie Rogers on 10/2/2014 to Healthy Recipes
Good for you - Ratatouille
As we travel our path we need to make decisions on what food to eat.  Do we choose to eat a "healthy diet" or not and what really is a "healthy diet"?  Everywhere you look someone else has a new plan that is the best food plan.  So how do you decide what is best for you?  Or, do you stick to the standard all American diet loaded with sugar, white flour and crappy fats?  

Do you eliminate all grains, fats, sugar or do you moderate your diet.  For many people removing grains is probably the best course of action but its also not a simple one

Lentil Soup

Posted by Bonnie Rogers on 9/16/2014 to Healthy Recipes
Lentil Soup
One of my go to recipes all year, but especially as it gets cooler here in the east.  It's a great soup to help balance your hormones, give you easy to digest protein and tons of vegetables.  Toss a little parmesan cheese on for a change, throw some rice in, serve with a kale salad and you have a delicious meal.

Enjoy!

Is Your Water Boring?

Posted by Bonnie Rogers on 9/5/2014 to Healthy Recipes
Is Your Water Boring?
Water is SOO important for our health.  When we don't drink enough our entire body dries out.  You see it in your skin, you may suffer from constipation, your digestion slows, your blood pressure rises, your body becomes more acidic and so many other symptoms occur. 

Today I wanted to share with you some of my favorite "tasty, flavored water" recipes with you.  

All pickles are not created equal

Posted by Bonnie Rogers on 9/5/2014 to Healthy Recipes
All pickles are not created equal
Did you know that all pickles are not created alike? Most times when you purchase pickles, sauerkraut or other pickled vegetables you are getting pickles that are made with vinegar and are pasteurized. (even many farmers market pickles). They are pasteurized to kill any stray bacteria and make them shelf stable.

Lacto-fermented pickles (aka raw lactic acid fermentation or naturally fermented) are not pasteurized. They are made by allowing the bacteria, particularly lactobacillus which is on most living things to ferment. 

Bonnie's Easy Homemade Granola

Posted by Bonnie Rogers on 8/4/2014 to Healthy Recipes
Bonnie's Easy Homemade Granola
Have you ever gone to the store to get granola for your family and looked at the labels?  You might as well be buying candy for them unless that is what you mean to do.  Most of the granola out there is loaded with sugar.  When I look at some of these labels I laugh and think, these people might as well be giving their children sugar cereal instead of what they think is a healthier choice. 

After trying many recipes, I've found that my favorite is the following.  It's very low in sugar and quite yummy. 

Almond Snack Balls - Healthy Snack

Posted by Bonnie Rogers on 7/28/2014 to Healthy Recipes
Almond Snack Balls - Healthy Snack
"I love it when my clients say to me that they need to have a sweet snack every day"  It's interesting to me that when they say sweet snack they are generally referring to cake, candy, soda or something that isn't going to nourish their body, rather it will be harmful to it, lowering their immune system and potentially adding unnecessary weight to their body frame.

What is unknown for many is that in only a few minutes you can make a snack that will not only give you the sweetness you crave but will also be nourishing to your body.  One snack is the recipe below

To Eat or Not to Eat

Posted by Bonnie Rogers on 7/22/2014 to Healthy Recipes
To Eat or Not to Eat
To Eat or Not to Eat..... That is always the question.  

I wanted to share with you what's been going on in my life for the past 6 months.  As many of you know I had a huge scare last October.  I had been off my blood pressure meds for a short time and it led to a cerebral hemorrhage.  Now that's not supposed to happen to anyone, but in my head, how can a health coach and herbalist have this happen is what kept coming up.  

I had to make a big decision.

No Kitchen should be without Fire Cider

Posted by Bonnie Rogers on 1/15/2014 to Healthy Recipes
No Kitchen should be without Fire Cider
In my opinion, no kitchen should be without fire cider! For me Fire Cider is a tonic. 
I take small amounts of it daily as an inexpensive, effective way to treat or stave off colds & to break up congestion.  

Some of the benefits of Fire Cider's ingredients include:

Raw Cranberry Sauce

Posted by Bonnie Rogers on 11/25/2013 to Healthy Recipes
Raw Cranberry Sauce
One of my favorite Thanksgiving recipes is Raw Cranberry Sauce.  I've been known to make a batch and just pick at it until its done.  I like tart things so I don't use much sweetener.      Check it out

Make Ginger Honey – Cold Season’s coming

Posted by Bonnie Rogers on 9/8/2013 to Healthy Recipes
Make Ginger Honey – Cold Season’s coming
Ginger’s benefits:    
  • Anti-spasmodic
  • helps stop nausea, relives motion sickness and helps prevent morning sickness for pregnant women.
  • Anti-inflammatory
  • Helps relieve many inflammatory disorders such as arthritis by decreasing the swelling
  • Anti-coagulant
  •  helps make the blood platelets less sticky which may reduce your risk of atherosclerosis

Learn how to make your own Ginger honey

Pest to Pesto

Posted by Bonnie Rogers on 4/21/2013 to Healthy Recipes
Pest to Pesto
Garlic mustard, dandelion, and nettles are they a pest in your garden?

You can go from Pest to Pesto and have an amazing nutritious meal.  We’re going to make pesto from garlic mustard, dandelion and nettles. 
Garlic mustard is a garden pest.  It is an invasive species that crowds out native plants. 

Chia Seeds benefits and recipes

Posted by Bonnie Rogers on 4/11/2013 to Healthy Recipes
Chia Seeds benefits and recipes
Chia seeds seem to be the rage lately.  Do you know what they are?  So many have never heard of chia seeds before. However, chia seeds are extremely beneficial for your body. Here's 2 easy recipes

Amazing Kale

Posted by Bonnie Rogers on 4/4/2013 to Healthy Recipes
Amazing Kale
Kale, amazing kale is one of my favorite vegetables.  It's low in calories, only 36 per cup, high in fiber, its filled with minerals such as iron, magnesium and calcium in addition to being a powerhouse of antioxidants including vitamins A, C and K. Kale will help lower your cholesterol, reduce your risk of heart disease and best of all its a great anti-inflammatory food.

Read on for some delicious recipes