Breast Healthy Soup


Part 1:


2 lbs. organic chicken parts (legs, breasts, etc.)

2 stalks organic celery, cut in half

4 cloves of garlic, peeled

1 med. Yellow onion, cut in half

1 sprig fresh oregano (I also throw in 1 oregano oil gel cap from DFH)

2 cups chopped organic carrots


Put above ingredients in large pot and cover with cold pure water – 2 inches above

ingredients. Cook over high heat. When water boils, cover and reduce heat to medium.

Simmer for 1 hour.

Part 2:


1 tsp. extra virgin olive oil

1 tbsp. chopped fresh oregano leaves

3 cloves minced garlic

2 tbsp. chopped fresh ginger

1 chopped yellow onion

Sprinkle of cayenne pepper

1 ó lbs. organic red or purple potatoes peeled and cut into small cubes

2 organic sweet potatoes peeled and cut into small cubes

2 cups chopped organic carrots

1 can diced organic tomatoes

4 cups torn organic greens (spinach, swiss chard, kale, etc.)

Sea salt and black pepper to taste


Put oil, oregano leaves, garlic and onion into a large pot. Cook at medium. Heat until

veggies are just soft, about 5 mins. Turn heat to high, add broth, potatoes and carrots.

When broth boils, reduce heat to medium. Cook until potatoes and carrots and tender,

about 15 mins. Remove skin and bones from chicken. Shred meat into bite-sized

pieces. Add chicken, tomatoes, sea salt and pepper to soup. Cook until warm.


*You can also add jalapeno peppers (4 tsps. Seeded and minced) if you like.

**All ingredients should be organic if possible.

Breast Healthy Salad

Breast Healthy Salad


2 cups organic kale (I use Organic Tuscan Kale from Trader Joe)

1/2 cup pomegranate seeds

1 tablespoon chopped organic walnuts

1 cup roasted sweet potatoes, cubed.


Wash and shake off extra water from the kale and chop fine – put through salad spinner to dry.

Wash and cube a sweet potato.  Toss with olive oil and sea salt and roast in a 400 degree oven, tossing frequently.  Cook until done – approximately 20 to 30 minutes.

Combine the chopped kale, pomegranate seeds, chopped walnuts, and roasted sweet potatoes in a large bowl; toss to combine. Drizzle the Anti-Inflammatory Turmeric Sun Dressing over salad and toss to combine.

Anti-Inflammatory Turmeric Sun Dressing 

From MindBodyGreen


4 Tbsp. organic extra virgin olive oil

Juice + zest of 2 organic lemons

¼ avocado

1 clove garlic, minced

1 Tbsp. ground organic turmeric

1 Tbsp. raw local honey — if not vegan

pinch of Himalayan sea salt (to taste)


Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.


Breast Healthy Smoothie

Breast Healthy SmoothieINGREDIENTS:

1-2 scoops PurePea Protein Powder

4 oz. Pomegranate juice

4 oz. pure water

1 fistful of kale/spinach

1 t flax oil

1/2 T flax meal

1/2 T chia seeds

1/2 cup fresh/frozen blueberries

dash of turmeric

ice if needed


Add all ingredients to blender and blend until thick and creamy, approximately 1 minute.



CH-CH-CH-CHIA Breakfast Pleaser

Chia PuddingThis little concoction is the perfect breakfast in every way!  High in protein, fiber and omega-3’s and no cooking required!!!  Mix up a batch, throw it in the fridge and wake up to this ready-made bowl of pure energy!!!




1 cup unsweetened vanilla almond milk (I like Silk)

1/4 c chia seeds

1/2 t pure vanilla extract

1 T agave nectar or pure maple syrup

Pinch sea salt

Pinch of cinnamon

1/2 fresh fruit

1/4 cup pistachios


Combine first 6 ingredients, cover and refrigerate over night.  In morning, spoon 1/2 the mixture into a bowl, top with fresh fruit and nuts – enjoy!

Warm Sweet Potato Dip

Warm Sweet Potato DipINGREDIENTS:

1 baked sweet potato

1 heaping T almond butter

1 pinch sea salt

1 pinch cinnamon

1 pinch nutmeg

1 tsp flax seeds


Remove sweet potato from skin and place in small bowl.  Add the rest of the ingredients and stir until well combined.  Use as a dip for cut up veggies.  YUM!  You will really flip for this ultra-healthy dip!!!  Serving size is 1/2 cup.


Cave Women Love Hot Cocoa


From Cave Women Don’t Get Fat by Esther Blum






1 C unsweetened almond milk (will still be sweetened slightly)

1 heaping T unsweetened cocoa powder

1 t raw cacoa powder

sprinkle of cinnamon (optional)

pinch of sea salt (optional)


In small pot heat almond milk over medium flame, being careful not to boil.  When heated through, add cocoa and cacoa powders and stir with whisk until completely blended.  Pour into mug and sprinkle with cinnamon and sea salt if desired.  Enjoy!

Winter Root Soup (adapted from Nourishing Traditions by Sally Fallon)

Winter Veggie SoupINGREDIENTS:

2 T organic butter

2 T olive oil

3 medium onions, medium chopped

2 leeks, washed well, trimmed and sliced

4 carrots, peeled and sliced

3 parsnips, peeled and sliced

1 1/2 quarts organic chicken stock or combination water and stock

Several thyme sprigs, tied together

4 garlic cloves, peeled and mashed

pinch cayenne pepper

2 medium red skin potatoes, sliced

Sea salt and cracked pepper to taste

freshly ground nutmeg


Melt butter and o.o. and cook onions, leeks, carrots, turnips and parsnips about 1/2 hour over low heat, stirring occasionally until all veggies are soft.

Remove thyme and blend soup.  Season with salt,pepper and nutmeg.  If soup is too thick, thin with a little water.


Mmmm-mmm Good Meatloaf

Mmmm-mmm Good MeatloafINGREDIENTS:

2 lbs. ground grass-fed beef

1 medium onion, finely chopped

2 medium carrots, finely chopped

2 medium celery stalks, finely chopped

3 T olive oil

1/2 t cayenne pepper

1 t dried thyme

1 t cracked pepper

1 t sea salt

2 organic eggs

1/3 c organic ketchup

1 T dried mustard

1 heaping T molasses


Preheat oven to 350 degrees.  Saute onions, carrots and celery in o.o. until soft.  Add cayenne pepper, thyme, pepper and salt and cook five minutes longer.

In a 9 x 13 pyrex dish, mix meat, sautéed veggies and eggs.  Form into a loaf in the pan.  In a small bowl mix ketchup, dried mustard and molasses and spread over top and sides of meatloaf.  Add about 1 cup water to pyrex dish and bake for approximately 1 1/2 hours.



Spaghetti Squash Bolognese




INGREDIENTS:1 spaghetti squash cut in 1/2 lengthwise

1/3 cup olive oil

3 cloves finely chopped garlic

1/2 cup chopped onion

1 cup chopped carrot

1 cup chopped celery

1 lb. ground grass-fed beef (available at Trader Joe or health food stores)

1/2 cup white wine

1-28 oz. can peeled plum tomatoes, blended or Pomme Strained Tomatoes

1 heaping tbsp. tomato paste

1 cup peas (not canned)

Salt and pepper to taste

1/2 tsp. nutmeg

1 bay leaf

1 tbsp. finely chopped fresh rosemary (optional)


Bake squash at 350 degrees, cut side down in pyrex with 1 inch of water until skin can be pierced with a fork.  Let cool. Chop onion and garlic in mini chop food processor until fine and brown in olive oil until golden. Chop carrots and celery in mini-chop food processor until fine and add to onions and garlic, cook until soft. Add beef and brown well. Add wine and increase the heat to boiling. Add tomatoes, tomato paste and peas.  Cover, reduce heat to simmer and co for 45 minutes. Add the salt, pepper, nutmeg, bay leaf and rosemary (optional) and continue to simmer for 15 minutes.  Remove bay leaf before eating.

Remove the squash from it’s skin with a fork and sauté in olive oil over medium heat until slightly browned. Serve with Bolognese sauce on top.

Curried Butternut Squash and Apple Soup

Curried Butternut Squash and Apple Soup







Adapted from Barefoot Contessa Parties


1 T unsalted organic butter

1 T organic extra virgin olive oil

2 cups chopped yellow sweet onions

1 T curry powder

1/4 t cayenne pepper

1 large butternut squash (or approx. 2.5 lbs pre-cut)

2 Honeycrisp or McIntosh apples

1 t coarse sea salt

1/4 teaspoon freshly ground black pepper

1 cup water

1 cup organic apple cider or juice


Warm the butter, olive oil, onions, and curry powder in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.

Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks. Peel, quarter, and core the apples. Cut into chunks.

Add the squash, apples, salt, pepper, and water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash and apples are very soft. Process the soup in a blender or food processor to a coarse puree.

Pour the soup back into the pot. Add the apple cider or juice and enough water to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt and pepper and serve hot.