Zesty Avocado Cucumber Salad

Hello loves, and happy summer! We are in full on summer, officially anyway, and the foods that we need start to shift to help with the heat and humidity that makes summer, summer. I created this salad months ago when it started to warm up and am now addicted to it. When I say this is my new face summer salad…well THIS is my new summer salad! It is zesty, refreshing, and it just tastes good.

What Ya Need

2 Avocados Large Ripe Rough Chopped

1 Cucumber sliced in rounds (not too thick, but can slice as thin liked)

1/2 red onion sliced thinly in rounds

Dressing:

1/4 cup Lemon Juice

1/2 cup avocado oil

2-3 TBS fresh chopped dill

2-3 cloves minced garlic (depends how garlicky you want it to be)

Salt and Pepper to taste (you want to be heavy on the salt because the cucumbers will release water while sitting)

What Ya Do

  • Add the lemon juice, dill (start with small amount and increase based on taste needs), and garlic, to a small glass bowl.
  • Using a wire whisk add in the avocado oil and whisk to emulsify the oil with the lemon juice.
  • Season with salt and pepper heavily as the cucumbers will release additional water so you want to be sure that the dressing will not be diluted down.
  • Taste dressing for a slight saltiness and if it is zesty enough.
  • In another bowl add the cucumbers and red onion, toss to combine.
  • Add in the cubed ripe avocado and add some of the dressing.
  • Toss to combine adding more of the dressing as needed.
  • For the best flavor impact let sit in the fridge for at least 4 hours or even overnight. The onions and cucumbers will become translucent.
  • Taste before serving to see if additional salt and pepper are needed.
  • Enjoy this refreshing salad.

Hope you enjoy the summer and remember to keep hydrated with water, as well as through the foods that you eat, and be sure to protect your skin from the sun as much as possible, through SPF or protective clothing!

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with me–> πŸ’Œ

Hidden Veggie Anti-Inflammatory Soup

Hi loves! How are you doing…hope you are happy and well!? I wanted to talk about the root cause of many illnesses due in large part to the bodies inflammatory response to the foods and not so real foods that many of us eat. This inflammation response is important to note because of the affects that this response has in relation to causing disease in the body. Some of the most common diseases that are associated with this inflammatory response are heart disease, cancer and even Alzheimer’s disease.

With the powerful healing powers of food I thought I would share a really delicious soup that is good for your taste buds and also our bodies. The ingredients used where selected with the anti-inflammation benefits to the body. Making it perfect for being waist line friendly as well as doing a body good in supporting with healing soothing food.

What Ya Need

  • 2 Red Bell Peppers chopped
  • 1/2 Medium Red Onion chopped
  • 2 Garlic cloves chopped
  • 2 cups Broccoli florets and steams chopped
  • 1 1/2-2 cups vegetable broth
  • 1 TBS Fresh Marjoram chopped
  • 1 TBS Avocado oil

What Ya Do

  • Heat the avocado oil in a pan over medium heat.
  • Add red peppers to pan and let cook and blister, so no turning for at least 5 minutes.
  • Turn peppers after 5 minutes and allow to cook an additional 5 minutes on other side.
  • Add onions, garlic, marjoram, and broccoli to pan, stirring to combine.
  • Cook until everything has soften, about 5-8 minutes.
  • Allow to cool for 5-10 minutes before proceeding to next step.
  • Add everything from the pan to the blender.
  • Add vegetable broth and blend until combined, adding more until the preferred consistency is reached.
  • Return to pan and season with salt and pepper to taste.
  • You can heat through or you can actually refrigerate and eat cold.

Why These Ingredients

Red Bell Peppers: contains quercetin which is an antioxidant that reduces the oxidative damage caused by free radicals in the body, that lead to an inflammatory response. I also want to note that peppers are nightshade vegetables that in some people can actually irritate and cause inflammation. A prime example of the need to listen to your body, and how one persons medicine can be another persons poison. I know for myself I find that they are soothing and feel good for me when and after I eat them.

Red Onion: contains quercetin a flavonoid that has antioxidant and anti-inflammation properties, that can prevent the release of histamine. Histamine release is the bodies natural response towards inflammation. This food as medicine food item helps fight against response.

Vegetable Broth: made with root vegetables that are grounding and provide the body with the needed nutritional support for optimal immune, organ, and bodily function. Be sure to choose the low or no sodium version as too much salt can actually trigger an inflammatory response. That is the opposite of what we want to happen, when focusing on eating food as medicine foods.

Broccoli: contains an antioxidant sulforaphane that has amazing anti-inflammatory effects. As you may know, antioxidants help with free radicals that cause cellular damage that leads to an inflammatory response within the body. Antioxidants neutralize these damaging effects, making broccoli the perfect food as medicine food item.

Garlic: contains diallyl disulfide, which is an anti-inflammatory compound that limits the effects of triggering inflammatory cytokines. Cytokines are responsible for regulating the inflammatory response and work with the immune system regulating the response to disease. Garlic helps stop this triggering response of cytokines.

Marjarom: contains high levels of Vitamin-C which is a powerful natural anti-oxidant that helps remove harmful free radicals from the body that can cause inflammation.

Avocado Oil: helps aid in the absorption of nutrients with the other ingredients being low in fat. This is important to be sure that the powerful nutrients profile and makeup of the foods being consumed are able to be adsorbed into the body in order to receive the full benefits of those anti-inflammatory ingredients.

As with all the recipes that I create, I choose ingredients that are plant based and humanely grown and curated items. This is important for me and I always encourage people to make adjustments based on their specific dietary needs and goals. You become what you feed yourself so it is even that much more important to be aware of when you are in need of the true healing properties of food. Remember that when inflammation is continual with no perceived benefit to the body it causes damage and causes dis ease in the body leading to illness and disease.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with me–> πŸ’Œ

Spring Allergy Comforting 5 Ingredient Soup

Hello my loves! Are you being affected by the changes in season with Spring blooming causing you to have allergy related symptoms or issues? I know I live in an area where the allergy season is long and hits hard with all the blooming varieties that are all around.

As a Health Coach I know first hand how food has the power to heal! Today I am going to share with you a 5 ingredient quick fix meal that you will find to not only be healing but soothing, which is what I always seek out during this time of year. I myself have been turning to this easy soup for some much needed post nasal drip relief, which is causing my throat to be more irritated than usual.

What You Need

  • 3/4 cup Mushrooms Sliced Thin
  • 1 1/2 cup Vegetable Broth/Stock
  • 1/4 cup Red Onion Sliced Thin
  • 1 Carrot Sliced Thin
  • 2 tsp Ghee

What You Do

  • Heat 1 1/2 cups of vegetable broth to a rolling boil.
  • Place your thinly sliced vegetables and ghee into the bowl that you will be eating from.
  • Slowly pour the vegetable broth over the mushrooms, green onions, and carrots.
  • Allow to sit to soften the vegetables a bit. Usually when it is warm enough to eat without burning your mouth is when the vegetables are at the perfect softness texture.
  • Added bonus is add any herbs that you like and salt and pepper to taste.

Why These Ingredients

So why are these 4 ingredients healing and soothing you ask? Each ingredient is packed full of nutrients that provide that needed support to a healthy functioning body. That fact alone demonstrates their health in healing through eating capabilities. Let’s dive a little deeper in terms of how they’re boosting during this time of year dealing with the symptoms related to high pollen counts, that comes with the blooming into the season.

Studies have found mushrooms are packed with immune-boosting benefits with the ability to boost gut bacteria for good with all their gut friendliness that they contain. With the gut being the hub for your immune system, boosting the productivity with gut friendly mushrooms provides those much healing properties that they contain.

Red onions contain quercetin a flavonoid that has antioxidant and anti-inflammation properties, that can prevent the release of histamine. Allergies naturally cause irritation that is directly connected to an inflammatory response making onion the perfect fighter against those symptoms that are extremely irritating.

Carrots are known for containing vitamin A from beta carotene. Beta-carotene is a powerful plant compound from the carotenoid family of antioxidants. These carotenoids have anti-inflammatory and immune system benefits giving carrots their healing properties.

Vegetable broth is made with root vegetables that are grounding and provide the body with the needed nutritional support for optimal immune, organ, and bodily function. You want to use Organic varieties, low or no sodium version so you can control the amount of salt you are consuming. Too much salt can affect the overall hydration of the body and when you are trying to maintain or increase the health of the body you want to be aware of how what you eat can negatively impact your bodies immune supporting function.

Ghee is considered to be one of the most powerful healing foods in the wellness community and for good reason. Ghee is a healthy fat needed for digestive support in that it aids in the healing process and helps boost various vitamin and minerals found in the other ingredients in order to get the best most healing benefits from them. Added bonus is that is gives the soup a richer flavor profile, so added yum flavor points there!

As with all the recipes that I create, I choose ingredients that are plant based and humanely grown and curated items. This is important for me and I always encourage people to make adjustments based on their specific dietary needs and goals. You become what you feed yourself so it is even that much more important to be aware of when you are in need of the true healing properties of food. I hope this recipe helps in your healing and soothing process that sometimes the change in seasons can cause stress to your body.

Much Love, Nic


Do you need help with making changes to your skin and body health but not sure where to start or how to?Β  Schedule a one on one session with me–>Β πŸ’Œ

Tomato Garlic Easy Pasta Home-Cooked Recipe

Hi loves, and happy Friday to each of you! Raise your hand if you love the comforting feel and taste of a bowl of hot and full of flavor pasta!? I know right. Guess what? I want to share with you one of the easiest pasta dishes to make that is good for you in the right portion size and the taste is just too much I admit that calls you to want to eat more of it.

What Ya Need

  • 1/4 cup Dried Greens Pasta (You want the kind that has added powdered greens, you get a better nutritional boost compared to regular pasta)
  • 1 cup Grape Tomatoes
  • 1 TBS Dried Shallots
  • 1 tsp Italian Seasoning (can add more or less if you like)
  • 3 Garlic Cloves
  • 1 tsp Avocado Oil
  • 1 tsp Salt
  • 1/s tsp Cracked Black Pepper

What Ya Do

  • Cook pasta just until al dente according to package direction, reserving about 1 cup of the cooking water liquid.
  • Chop the garlic and slice the tomatoes in half.
  • Add 1-2 tsp avocado oil in a skillet to heat up.
  • Add garlic and shallots to the hot pan with the oil and cook for a few minutes being careful to not burn the garlic.
  • Add tomatoes and Italian seasoning to pan and cook until softened about 2-3 minutes.
  • Season with salt and pepper to taste.
  • Add the cooked pasta to the skillet and add in enough of the reserved pasta water to create a bit of a sauce to coat the pasta to your liking.
  • Plate and Enjoy with a side salad or vegetable of choice!

There you have a quick and easy pasta dish that is packed with flavor! Just be sure that your portions are in control with the pasta not being the highlight of the dish but more so the supporting role carrying the garlicy shallotty tomato goodness. If you wanted to you can also add broccoli to this dish to pack in some additional nutrients and goodness.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with me–> πŸ’Œ

Red Kidney Bean Happy Hummus Recipe

This week is all about finding your happy.  With that being said, we all have to eat so why not eat food that makes you happy and also makes your body happy because it is good for you too!  When I say that I LOVE hummus, I LOVE HUMMUS, it makes me happy.  This is my basic hummus recipe that it the basis that I start all of them with and add too and take away based on what I may be craving.  If you have never made your own hummus and buy from a store, you are welcome and yes I know, it tastes soooo much better than that stuff you buy at any store!

Today I am going to share with you a version that has all the food properties to make you happy from the inside out.  Meet Red Kidney Bean Hummus.  Why red kidney beans instead of the traditional garbanzo beans.  From a taste perspective it is richer and creamier than other bean varieties to me.  From a healthy food perspective they are amazing beans that has been designed to be a happy food to your body, mind and skin.  Before we get into the why it’s good for you, let’s get to the what you need to make it.    

* 2 cups cooked red kidney beans (I cooked my own but canned can work as well)

* 1/4 cup fresh squeezed lemon juice

* 1/2 cup tahini

* 1/4 cup olive oil

* 2 cloves whole fresh garlic

* 1 tsp smoked paprika

* Liquid from cooking beans or from draining canned beans

* Food processor

Add all the ingredients to the food processor with the exception of the reserved bean liquid.  Blend until smooth and creamy, adding reserved bean liquid if needed to thin out to preferred consistency.  Add to a bowl, drizzle olive oil on the top, sprinkle any herbs of choice, I like cilantro and green onion sprinkled on top with a dash of smoked paprika.  Serve with what ever you hearts desire, carrots, radishes, and or cucumbers are all good options to help deliver it to your mouth for enjoyment.

Let’s talk about why you need to make this happy food, not just because it tastes good but also good for you.  Red kidney  beans have iron which increases energy levels, and manganese that aid in energy production in the body.  They also contain a key to youthful skin, flavonoids that make food wrinkle fighters.  Zinc helps in growth and repair of skin as well as helping the sebaceous glands functioning properly, when over active can lead to clogged pores that lead to acne and or dull skin.  With all those properties found in this little red bean weren’t enough well, they also contain antioxidants that help fight those free radicals that we all pick up each day and prevent them from attacking and causing damage to our cells causing the aging process to accelerate more rapidly due to the cells being damaged and compromised.

So you see, this bean is packed full of healthy properties that all lead to happy skin and happy body, the sweet spot we all want and strive to achieve and maintain.  I like to enjoy mine with carrots and radishes, I try to limit the carbs to keep my body not just my taste buds happy.  I hope you enjoy it!

Much love and yum! Nic

Do you need help embracing the realness of YOU and what you want that to be?   Schedule a free one-on -one consultation with me to help figure this out together–>πŸ“§