Join our free holistic meal planning challenge!


Looking to cook more meals at home but not sure where to begin? Join our free challenge and get curated resources and tips on how to plan healthy meals!

It was a night like pretty much any other. We had been running errands all day, and when we got home, we basically all said in unison ‘I’m hungry!’.

And like usual, we had nothing planned. No meal prep whatsoever, and nothing in the freezer we could throw together. To top it all off, no restaurant in our area was open so take away wasn’t an option.

We ended up having spaghetti for dinner and my husband makes a mean arrabiata sauce. The thing is that we tend to eat the exact same meals day in and day out, with zero variety. 

With this in mind, my husband and I have decided to challenge ourselves to learning one new doable recipe per week that we can then add into our meal planning options, and then learn to plan ahead and get the ingredients in necessary to make dinner 4-5 times per week.

If you too are struggling with a limited repertoire of go-to meals and meal planning feels almost impossible, join our month-long meal planning challenge!

I’ll be sharing here on the blog and on Instagram curated resources ( recipes), tips, and other suggestions that we’re finding helpful as we begin learning to cook more dinners at home. Share with us your progress by using the hashtag #holisticmealplanning on Instagram so we can learn from you and give you support along the way!

You may also like…5 superfoods to boost your health

Where To Begin

Your first action step is to find 5 blogs, books, or apps filled with health recipes that meat your family’s dietary requirements. Jamie Oliver’s app is a great start, as are his books.

These five recipe resources will be where you then plan one new recipe to try each week. You can absolutely try more than one, but the goal here is to make this doable and affordable.

What meal do you plan on making this week? Leave a comment below and let us know! And don’t forget to tag your photos on Instagram with #holisticmealplanning so we can take a peak at what you made! 

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5 must-have superfoods for your holistic kitchen

These must-have superfoods are affordable and tasty!


Are you looking to incorporate more superfoods into your family’s diet? In today’s post, we’re going to go over some of our family’s personal favs and their benefits, plus how you can incorporate them into your daily regime.

1.) Turmeric

Part of the ginger family, turmeric is pretty epic in its ability to heal everything from wounds to gastrointestinal issues. When I was studying at an Ayurvedic clinic in India, I remember the Doctor explaining to me how turmeric is used throughout Indian cuisine not just because it adds colour and a light flavour to food, but because of its health properties.

Curcumin- one of the beneficial compounds of turmeric-has the ability to actually kill cancer cells, according to research by Dr. Sharon Mckenna from the Cork Cancer Research Center.

We take turmeric both in capsule form ( it’s commonly used here to treat stomach cramps) and also cook with it. Kaya likes to have it on her eggs as its not an overpowering flavor and tastes quite good on the yolk. I also add loads of it into soups and even pasta sauce!

2.) Cayenne Pepper ( capsicum)

Famed student of the legendary herbalist Dr. Christopher, Dr. Richard Schulze is probably the world’s biggest enthusiast about cayenne pepper. From relieving joint pain to increasing circulation and even healing ulcers, cayenne pepper does it all. Or at least it almost does it all!

Is this why so many cultures consume spicy food?

3.) Coconut Oil

Growing up in Europe caused me to fall in love with olive oil. But when I discovered coconut oil, I was hooked! Now, we cook most of our food with organic coconut oil from local coconuts.

This miraculous oil has sadly become used less where I live ( Thailand) and has been replaced with cheap, highly processed palm oil. But due to international interest in its health benefits, coconut oil is making a comeback here and growing in popularity by the day internationally.

Lauric acid ( a compound in coconut oil) is converted into monolaurin in the body. Monolaurin is antibacterial and antiviral. The healthy fatty acids in coconut oil make it an excellent moisturizer and conditioner. It’s also delicious, so you can use it to replace your usual cooking oil. Some people actually add it to their coffee!

4.) Schizandra

Master herbalist Ron Teeguarden’s favorite herb, schizandra is the ‘herb that does it all’. When our family lived in Korea, we could buy the dried berries at almost all supermarkets as it is consumed in tea form throughout Korea and other parts of Asia. However, Schizandra isn’t well known in the West.

Schizandra is revered for its rejuvinating and skin beautifying properties. Whenever I take it in capsule or tea form, I never need to moisturize. My skin feels soft and people claim I look younger. It is also claimed to help concentration and has energizing properties. This is absolutely me all-time favorite supplement to take and it’s a must-have!

You can also add tried schizandra berries to honey and take a teaspoon of the mixture each day. My daughter just eats the berries plain, and so does my husband, but I think most kids won’t like the taste of them as they are quite sour and bitter.

Related Post: Our Favorite Natural Skincare Products 

5.) Yerba Mate

The best way to start the day, in my humble opinion, is with a piping hot mug of yerba mate. It’s an antioxidant powerhouse with an ORAC value of 6000 units ( fyi, that is huge). On top op it being healthy, it is the ultimate pick-me-up.

Professor Elvira de Meija from the University of Illinois has stated, ‘ “The caffeine derivatives in mate tea not only induced death in human colon cancer cells, they also reduced important markers of inflammation.”

The world is filled with superfoods of many varieties and that can easily be incorporated into your daily diet. The ones I’ve listed above are a great starting ground and have been invaluable to our family’s journey to wellness.

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Eating Magic! Helping Kids Eat Healthy

How to get your kids to eat healthy


It isn’t an accident that my daughter eats a variety of healthful nutritious foods. It is my personal mission.
My mother fed me wholesome, home cooked,vegetarian fare abut 85 percent of my childhood. There was fast food and junk food and some meat here and there. I received an education in balance. My grandmother home cooked all meals.  I can not remember ever once having a take out meal or eating with her in a restaurant. This upbringing gave me confidence in the kitchen and a working evolving knowledge of food and its power.

I’m determined to give this foundation to my daughter in an even better upgraded superfood and herbal medicinal curriculum.
To lay the  foundation for this I’m starting with healthful eating as a way of life. The entire family unit eats the good stuff. We all eat the same. I present her with an array of awesome choices.
Some she likes some she doesn’t even want to try. That’s ok. Aside from normal level parental prodding to try a bite or eat a meal when there is obvious hunger, food is a no pressure zone. I find the more relaxed I am the more likely she is to try something. So far it’s working out. I have a three year old that eats big salads of greens, quinoa, super smoothies filled with powerful foods, green juices, homemade mega veggie soups and more. I’m not saying there aren’t nights I have to opt out and give her a pb and j but, it’s not every night. It’s not even every week.

Here are a few ways that I use on a regular basis to keep the healthy flowing in and junk off the radar.

Offer Offer Offer!
She didn’t eat kale the first time I presented it to her. I brought it again and even again before she tried it. But, she tried it and now eats it on a regular basis. We named it lettuce lollipops. She picks baby kale up by its stems and chomps away. I always offer and offer again and again. Sometimes switching up how it is prepared. For example, the lettuce lollipops turned into a favorite when I massaged avocado all over them. WIN!

Cut Snacks!
In most situations other than say, long car trips, sports days, or when truly needed, snacks are really just taking up valuable space for real meals. Unless your kid is a grazer as some are then just cut snack type foods as much as possible. When they do snack use fruits, vegetables, and nutrient filled beverages. Leverage those snacks into really healthy items and then you won’t be disappointed or worried when meals don’t go down as planned.

Walk the Talk!
You must be eating Healthy if you want your children to eat healthy. Bottom line, they learn by watching us. As i recomend for adults I also recommend for children do not be totalitarian in approach. Temper your journey with ease and wiggle room. This imparts the healthy lifestyle in a gentle and digestible manner.

Related Post: 5 Steps To A Healthier Home

I don’t make whales out of tomatoes or cucumber frogs but, I do slice and arrange pleasantly. I add visual appeal whenever possible.

One meal for all!
I  am not saying I don’t sometimes short order cook. But, for the most part we all eat one thing. I may make the salad free of onions and serve her then add some spicier items to the adults salad but, it’s the same salad and she sees us eating what she is eating. This can take what feels like an eternity to break into if you have been cooking different stuff for the whole family but trust me eventually they will come around.

Identify Favorites!
My girl really loves berries so I make a huge pile of those on the plate and then add a few new items I want her to try. Her enthusiasm for the berries gets the eating motor started and then she is more likely to keep feasting on the new items.

These are just a few methods I have found that work. I know once you start your journey you will have even more brilliant ideas. Maybe you are already teaching kids to eat healthy. Share your genius here in the comments, please!

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