A Guide to Choosing Healthy Beverages The majority of your liquid intake should be pure, filtered water. Half your body weight in ounces (not to exceed about 100 oz) is the required amount to drink daily. To compensate for each cup of diuretic beverages (like coffee, tea or fruit juices) consumed, an additional cup and
Pancakes Breads & Muffins
A Guide to Choosing Healthy Grains
Grains are not suitable for every diet or for every person all the time. If it is appropriate for you to eat grains, here is how to choose them. Grains should be organically grown and locally grown if possible. Grains contain anti-nutrients like phytic acid, proper preparation of soaking, souring or sprouting grains (including corn
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Real Food Diet
A Guide to Choosing Healthy Legumes
Legumes are difficult for some people to digest and are not appropriate for everyone all the time. If legumes are included in your diet, choose using these criteria. Choosing organic legumes is best, and always go with locally grown when possible. Buy dried legumes. Canned beans may be packaged in cans lined with BPA (an
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Real Food Recipes
Caldo de Pollo (Mexican Chicken Soup) Gluten Free
Just like American chicken soup, Caldo de Pollo is a traditional family recipe (and thus has many variations), is a treasured comfort food and is definitely a nutrient-dense meal with healing properties. Unlike American chicken soup, however, this soup is a little spicy and packed with delicious vegetables. This is not tortilla soup, but a true chicken
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Basics & Staples
Amy’s Perfect Roast Chicken with Lemon Thyme Reduction
This is how we prepare our roasted chicken every Friday night. It’s so delicious and we eat the leg/thigh for dinner that night and then over the weekend have breast meat for soups (like Chicken with Wild Rice, Caldo de Pollo or Avgolemono), homemade pecan chicken salad (made with lemony mayo), soft tacos, or whatever we want
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Real Food Recipes
Greek Lemon-Chicken-Egg Soup (Avgolemono) Gluten Free
This soup is a delicious and very nutrient-dense food. Healthy, savory homemade chicken stock is brightened with fresh lemon zest and juice, made silky smooth by the addition of pastured eggs and enriched with fragrant basmati rice and roasted chicken. Perfect for any day and very nourishing and uplifting when you are under the weather. Greek Chicken, Lemon
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Basics & Staples
Homemade Mayonnaise
When I first thought about making mayo from scratch, I was really intimidated. But I shouldn’t have been- it’s so ridiculously super easy and tastes amazing. The first few recipes I found either used vegetable oils (like soy, cottonseed, canola, etc and they are a big no-no) or all olive oil, which I find to be a
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Breakfasts
Breakfast Tacos- Mexican style (gluten-free)
Breakfast Tacos- Mexican Style by Amy Love, Real Food Whole Health Serves 2 Ingredients: 1 TBL organic butter (raw from grassfed cows preferred) 1 TBL high-quality coconut oil or lard (non-hydrogenated from sustainably raised pigs) 1 TBL organic red onion, diced 3 very small red potatoes, diced small 3 pastured eggs 1 TBL organic milk
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Desserts, Sweets & Treats
Easy Chocolate Pudding (gluten-free, dairy-free option)
Easy Chocolate Pudding by Amy Love, Real Food Whole Health Ingredients 1/2 cup sucanat or other natural sugar 3 heaping tablespoons unsweetened high cocoa content cocoa powder 1/4 cup arrowroot powder (or non-GMO cornstarch or tapioca starch) 1/8 teaspoon unrefined sea salt 2 3/4 cups organic milk or cream (raw from grass fed cows preferred)
