Wednesday, October 8th, 2014

How to Have a Real Food Foodie Road Trip – What to Pack!

A mini-van almost packed to the gills, ready to roll.

A mini-van almost packed to the gills, ready to roll.

We are a family who loves to travel, and our most recent epic road trip took us to Michigan. But, travel can wreak havoc on anyone’s best attempts to eat healthy. Not always. Check out my post below where I show how we traveled across the country while (almost exclusively) staying on our Real Food Foodie Lifestyle (i.e., we ate really healthy in spite of being on the road). It meant extra work, which isn’t always the thing you want to do after a day of being in the car, but I’m simply not willing to eat crap food which is most often what’s served in restaurants.

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Friday, October 3rd, 2014

Recipe: Coconut Yogurt Breakfast Salad (Raw Vegan Paleo Gluten-Free)

Coconut Yogurt Breakfast Salad #Raw #Vegan #Paleo #GlutenFree

Coconut Yogurt Breakfast Salad #Raw #Vegan #Paleo #GlutenFree

Making your own coconut yogurt is fun, really yummy, and only has three ingredients. I teach you how to make your own here. Check it out. Or, you can use grass-fed organic whole milk yogurt, not vegan. A great way to enjoy your homemade coconut yogurt is delivered via a salad with sauerkraut. I sometimes make my own sauerkraut, which I used in this salad ,and it’s the reason it’s all pretty-in-pink (from the purple cabbage sauerkraut). I teach you how to make your own sauerkraut here. Check it out.

This raw and plant-based (gluten-free) Coconut Yogurt Breakfast Salad is creamy, a bit crunchy, with a hint of sweet to offset the savory. Too often people eat breakfasts loaded with so much sugar that they crash, gain weight, and feel crappy. Well, here’s a wonderful salad to eat in the morning that will help you start your day right (after you have coffee, of course). Eating well is worth the time and effort. You’ll end up spending less time sick in bed and more time enjoying life.

Coconut Yogurt Breakfast Salad

  • homemade raw coconut yogurt
  • sauerkraut (that’s the pink color, in mine)
  • 1/2 to 1 red bell pepper, chopped
  • 1/4 cucumber, chopped
  • Freshly ground black pepper
  • Garlic powder, to taste
  • Onion powder, to taste
  • Kelp granules, to taste
  • Fresh rosemary
  • Squeeze fresh organic lemon juice

Toss everything in a bowl and enjoy.

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Sunday, September 28th, 2014

My (Great) Food Journal

by Kristen Suzanne in food journal
Lunch rice crackers and sardines + oyster soup

Lunch rice crackers and sardines + oyster soup

Kamea, my daughter, ate:

  • 1 pasture-raised egg
  • 1 butter-heavy & low-sugar homemade almond cookie
  • slice of grass-fed organic beef summer sausage
  • organic strawberries
  • organic Rishi hibiscus tea
  • vitamin D3/K2  drops


  • Ice Cream BulletProof Coffee Reishi Shake

I used Upgraded coffee and blended it with 3 capsules Dragon Herbs reishi. Then, I added 2 scoops homemade chocolate ice cream made with MCT-oil(Read about my family’s coffee shakes.)



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Tuesday, September 23rd, 2014

Book Review: Nourishing Broth (An Old-Fashioned Remedy for the Modern World)

Review Copy: Nourishing Broth (book)

Review Copy: Nourishing Broth (book)

You all know how much I love homemade bone broth because bone broth is crazy yum, bone broth is magically healing, and bone broth (i.e., stock) takes every recipe it’s used in to restaurant-delicious levels, or as my husband likes to say, “It’s chef-y.”

Healing Bone Broth

Healing Bone Broth

It turns out that not nearly enough people make their own bone broth, instead buying it in a box or a can from the store. This is no way ever compares to the taste, nourishment, and wonder of real homemade bone broth. Never. Ever. Never. Ever. Never. Ever. Never. Ever. Never. Ever. In fact, I don’t even bother with store bought broth, as if you couldn’t tell. If I didn’t have a supply of bone broth in my fridge or freezer (that would never happen, but saying it did, or like maybe I’m traveling), I wouldn’t resort to buying broth at the store. I’d simply use filtered water since it’s probably better for me than store bought crap broth (stock) anyway.

The awesome thing is that making bone broth is so easy it’s practically a joke. When I first ventured into omnivore territory after being a vegan for almost a decade, I started with enjoying pasture-raised eggs in my diet. Shortly after, I was drawn to move into other areas, and bone broth was calling my name. I never would’ve guessed that in a million years, but it did. I followed my intuition, smart woman that I am, and it’s been a fun and delicious journey ever since. I feel like a witch with a cauldron when I make it. In fact, I need a witch’s hat on when I make it. My daughter would love that. Note to self: buy witch’s hat.

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Wednesday, September 17th, 2014

Pesto Freezer Cups – Keep These On Hand For Amazing Meals

Frozen Pesto (#HerbalMedicine)

Frozen Pesto (#HerbalMedicine)

I never thought of pesto as herbal medicine, but indeed it is.

Pesto has earned a spot in my diet (and my freezer), fairly regularly as a result. I mean, think of it, it’s chock-full of herbs. Herbs are medicine. Pesto = Powerful Herbal Medicine.

The thing about pesto, for me at least, is that I don’t relish the making of it. I have to lug out my food processor and wash lots of herbs (I like to keep them varied for optimal nutrition). The other issue is that sometimes you don’t want a lot of pesto… you want just a little. Well, that’s not a problem when you’re smart and make pesto ahead of time.

When you realize you want (or need) some pesto, it’s great to have it on hand. It requires thawing, but I find that I usually know if I’ll need pesto a day in advance so I put it in the fridge to thaw overnight. I like to make a good sized batch and freeze it in jars of different sizes as shown in the pictures. I especially like these baby food storage jars because the amount frozen is perfect for adding a little of pesto flavor to any dish where you want herbal flare but not a pesto-heavy result.

Pesto (#HerbalMedicine) going into little cups for freezing.

Pesto (#HerbalMedicine) going into little cups for freezing.

When I go to the farmers’ market, I see what lovely fresh herbs the farmer has, and I buy a lot. I go home and get to making some pesto straight away so I can be done with it. It feels good to have a freezer stocked of different things that can quickly be thawed for food. If you haven’t seen my post on Real Food Fast Food, please check it out. I share lots of ways to make really fast meals that qualify as Real Food (healthy stuff).

Pesto goes wonderfully served over a grass-fed steak, grass-fed burgers (I buy from Alderspring), pasture-raised chicken (I buy from Good Earth Farms), wild-caught salmon (I buy from Vital Choice). It’s also delectable slathered over some fermented organic sourdough bread, drizzled over mochi, dumped on top of gluten-free pasta, and stirred into organic goat cheese for the best goat cheese ever. You can also add a spoonful of it to the next dressing you make. Holy moly, you’ll be licking the bowl and begging for more salad when you do.

See? Many ways to enjoy pesto, when you have it on hand. Don’t forget…

Pesto = Powerful Herbal Medicine.

Pesto is pretty easy to make even if it’s not my favorite thing to do. However, I am not going to give you much of a pesto recipe because it’s so forgiving. You only need fresh herbs and a couple of other ingredients. I list many herbs below and you can use one or a combination of many. I also prefer hemp seeds instead of other nuts because they’re nice and small, soft, and offer some better nutrition than many other nuts.

  • Fresh Organic Herbs: basil, oregano, dill, thyme, cilantro, parsley, rosemary, mint, dandelion, arugula
  • sea salt (to taste, but don’t be shy)
  • a few pressed cloves of garlic (more if you’re Italian) I love the Joseph Rocker Garlic Crusher
  • 1/2 to 1-cup hemp seeds
  • hard raw cheese like parmesan (if vegan, omit the cheese and add extra hemp seeds)
  • 1/2 to 1-cup quality organic raw olive oil (or a mix of olive oil and Upgraded MCT oil for a brain boost)

Place the herbs in a food processor, like this one I have, fitted with the “S” blade, along with sea salt, garlic, hemp seeds, and cheese. Pulse it a bit until it’s nicely chopped. Turn on the food processor and add the olive oil in a steady stream until it’s incorporated. Set some aside to eat, if desired. Transfer the rest into glass storage cups of different sizes to be frozen. Be sure to label them with “Pesto” and the date.

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Sunday, September 14th, 2014

Recipe: Gussied-Up (low mercury) Tuna Salad Gluten-Free

by Kristen Suzanne in apricot, fish, gluten free, MAC knife, omnivore, salad, travel, tuna
Gussied (low-mercury) Tuna Salad. Perfect for any party, lunch, breakfast, or whenever

Gussied-Up (low-mercury) Tuna Salad. Perfect for any party, lunch, breakfast, or whenever.

Tuna fish in a can makes a quick lunch, but I’ll only buy one brand of tuna. Wild Planet is a tuna fish I can trust to have low mercury and high omega fatty acids.

When we travel on the road, we eat it right out of the can for a satisfying protein and nutrient boost (we take these to Disney Land, too).

But, today, I’m sharing a recipe where it’s all gussied up with delicious textures and flavors. My whole family loves this, especially the bites with hidden gems in them like diced dried apricot.

Gussied-Up (low-mercury) Tuna Salad

Yield 2 to 4

  • 2 cans low-mercury tuna
  • Juice 1 organic lemon or lime
  • 1/2 cup grass-fed organic (full-fat) Greek yogurt
  • 1 stalk celery, chopped <— get a good knife
  • 1 bell pepper, chopped
  • 1/4 tsp kelp granules
  • 1/2 to 1 cucumber, chopped
  • 1 green onion, chopped
  • Drizzle quality raw organic olive oil (or brain boosting MCT oil)
  • 1/2 cup raw sauerkraut
  • 1 tablespoon organic mustard
  • 1/4 to 1/2 cup diced dried apricots (or currants)
  • Handful each cilantro, parsley chopped
  • Sea salt and freshly ground black pepper, to taste

Mix everything together with a large spoon in a large bowl. Enjoy.

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Wednesday, September 10th, 2014

Herbal Medicine: Turmeric n Ginger Tincture (How To)

by Kristen Suzanne in ginger, herbs, recipe, tinctures, vegan
Organic grated turmeric and ginger for a tincture. #HerbalMedicine

Organic grated turmeric and ginger for a tincture. #HerbalMedicine

Making tinctures is so easy it’s ridiculous. Jar. Herbs. Alcohol. Label. Wait. Strain. Ingest. For more detailed instructions see my How To on Tinctures here.

Turmeric n Ginger Tincture

Turmeric n Ginger Tincture

Today, I’m sharing a quickie mixture I made that can help so many things: brain health, digestion, inflammation, longevity, and more. I was at the farmers’ market and they had organic turmeric. I couldn’t resist. I bought a bunch and decided to make some awesome tinctures from it (and Longevity Bone Broth).

Turmeric n Ginger Tincture

  • Fresh organic turmeric root, grated
  • Fresh organic ginger root, grated
  • 80 to 100 proof alcohol

Place the ingredients in a glass mason jar. I’d say you’ll end up filling the jar no more than halfway with the turmeric and ginger. Add alcohol and fill to the top. Place a lid on it. Place a label on it with the ingredients and the date. Set it on your counter for 6 to 8 weeks, shaking it daily.

Strain off the liquid and toss the ginger and turmeric. Store the liquid elixir in glass tincture bottles (you can buy them here), or any bottle or jar, in a dark cool cupboard. These last for years.

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Sunday, September 7th, 2014

I’m Grateful for Gratitude. Meta Gratitude.

by Kristen Suzanne in Kristen Suzanne
Greg and I on our wedding day in Bora Bora

Greg and I on our wedding day in Bora Bora

Taking even 2 minutes to focus your attention on things and people for which you’re grateful can turn any frown upside down. Try it.

I’m grateful for my generous and smart husband. I’m grateful for my precious daughter. I’m grateful for all of my family.
I’m grateful for my friends.
I’m grateful for my health… I’m without cancer, disease, or pain.

I’m grateful for meditation.

I’m grateful for the delicious, superior, high quality foods my family enjoys.
I’m grateful for the roof over my head that protects me from the elements outside.
I’m grateful for our car so we can run errands, visit friends and family, and go on adventures.

I’m grateful for my big, comfortable bed and pillows.
I’m grateful for fresh water to drink, wash clothes, bathe, and make coffee.
I’m grateful for the warm sun of Arizona.

I’m grateful that my eyesight works and I can read.
I’m grateful that I can hear music with my ears and have a voice to sing along.
I’m grateful for my freedom.

I’m grateful for the Internet and my computer.
I’m grateful for the clothes on my back the shoes on my feet.
I’m grateful that I feel safe walking around my neighborhood any time of the day.

I’m grateful for gratitude.

I’m grateful for so many things. Why are you grateful?

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Thursday, September 4th, 2014

Recipe: Sunday Grass-Fed Brisket

by Kristen Suzanne in ghee, gluten free, grass fed beef, paleo, recipe
Sunday Grass-Fed Brisket

Sunday Grass-Fed Brisket

Grass-Fed Brisket… a wonderful dish that I’m eager to share. It makes such a lovely dinner for family and friends, which is how we always have ours. I make it and I invite our most cherished friends and family. Sharing food is one of my favorite things to do, and making a dish with the grass-fed brisket cut of beef makes it an inexpensive (and nutritious) way.

I learned the basics for cooking brisket this way from Cook’s Country, but I couldn’t follow their recipe precisely because it called for cola. Um… gross. So I made my own version, using their technique for prepping and cooking the brisket, with a twist on the ingredients of my own. It turned out unbelievably fantastic.

I call this Sunday Grass-Fed Brisket because the way I made it required being in and out of the kitchen a bit for the day, but an enjoyable experience. Typically this could be made in most homes on a Sunday, as a result, so you can tend to it. Also, Sunday is when many families have big dinners. Sunday Brisket makes a lot of food, perhaps feeding 6 to 8 people. Therefore, either make it and invite everyone over, or make it and eat it for a few days. Or, make it and freeze the leftovers.

I buy my dry-aged, grass-fed, organic beef from Alderspring Ranch. They’re a beautiful company where the rancher, Glenn, sends email updates on the animals that are darn near poetic. I also appreciate their values, one of which is “Absolute Traceability: Each cut is labeled and traceable to a single beef.” I really like Alderspring Ranch.

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Monday, September 1st, 2014

My New French Press Yields Big-Ass Batches of Herbal Medicine

by Kristen Suzanne in herbs
Big french press for big batches of herbal medicine

Big french press for big batches of herbal medicine. Above: Nettle, Burdock Root, Licorice Root, and Spearmint.

I’m having a lot of fun learning about herbal medicine. And, I’ve learned that one of the easiest ways to administer herbal medicine is via tea. Every one likes a nice cuppa tea, eh?

Herbal teas are also known as infusions or decoctions, but there is a difference in how they’re prepared. An infusion is hot water infused with the loose leaf teas, and can be made with a french press like the one pictured. A decoction is made by simmering the parts over heat. Simmering is proper for roots and tougher herbs and stems to get a nice extraction of nutrients and flavor. Today, I’m talking infusions which is what most people experience when they drink a cup of tea.

Herbal teas (tisanes) are something I drink daily. One way to make it extra easy is to simply brew a large batch, which I can enjoy all day long. That means no fussing in the kitchen more than once a day for tea.

Enter: My new big, bad-ass French Press.

The french press, I’ve learned (through trying different methods), is the simplest way to make herbal tea. The loose herbs are free to float and steep, while covered which is important. Then, you press them down via the plunger, and pour the tea into your favorite cup, all without messing with the loose tea and a separate strainer.

When I found myself making multiple batches of tea throughout the day with my small french press, I knew I needed something bigger. As usual, on, I found what I was looking for… The Gorsche Madrid French Press Tea and Coffee Maker makes a whopping 1.5 liters (1500 ml) of tea or coffee. Nice.

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