The Health Mama

helping healing with whole food nutrition


June 2014


Make your own fermented vegetables and get your probiotics from food! This is an awesome way to help your digestion and also get some good bacteria into your gut. This is a very easy and no fail recipe for Sauerkraut.

8 cups shredded cabbage
2 cups distilled or filtered water
4 tsp. sea salt

Optionally, add one or more of the following:

1 tsp dried or 2 Tbsp. fresh dill weed
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1 tsp. oregano
1/2 tsp red pepper flakes

In a large bowl, pound the cabbage with a wooden pounder for several minutes to release its juices. Mix the salt, and any optional seasonings into the water, and pour it over the cabbage. Mix well. Pack the cabbage tightly into two wide-mouth quart canning jars and add enough liquid to cover, leaving 1 inch of space at the top of the jar. Cover the jars tightly, keep at room temperature for a few days, and then place in cold storage.

Lids do not need to be new and bottles will not “seal” like in traditional canning. You can eat at any point after this but better once the fermentation has softened the cabbage. Makes approximately 2 quarts.


Laughter can be the best medicine

Stress can do more damage and cause more disease to our bodies than almost any other factors. Everyday we need to learn to laugh more. This has been one of my goals this year. I take things too seriously, get mad at my kids over things that don’t really matter, and let life get to me. I am one of those people who has to consciously remember to relax and laugh out loud. There is a hormone called Cortisol that goes up too high and down too low when we are stressed out. This can affect all of our other hormones. We need to meditate more, take leisurely walks, breath deeply, and laugh more each day. My kids made this video today without me knowing. I was checking my phone and saw the recording and loved it. I laughed out loud and realized how wonderful that was. It instantly can change your stress level if we just let ourselves not take life to serious.

Easy Garlic Parmesan Dressing


Angie and her family are on their way home from Hawaii right now. I am so grateful she got to make so many awesome memories with his family. She posted on Facebook today and just thanked everyone who helped make it possible and donated to their fund. Thank you to all my friends and family that also have donated to her site. It has made it possible for her to not worry so much about going back to work. God is good! We are so blessed by others doing his work and serving each other. Especially on Sunday, I feel so grateful for all the wonderful people in my life.

I was asked to share another salad dressing recipe. This one is great if you like Cesar Salad especially. There is some dairy in this recipe, so as long as your not sensitive to dairy, then you will love this recipe. I got it from Hope you like it.

Quick Garlic Parmesan Dressing
Serves: 2 to 4

⅓ cup grated Pecorino Romano, or Parmesan cheese
2 tablespoons fresh lemon juice
2 garlic cloves, minced
2 tablespoons extra-virgin olive oil
2 tablespoons water
Combine all of the ingredients in a blender, and blend until smooth and creamy. Pour over chopped romaine, toss well, and garnish with additional cheese and a sprinkle of freshly ground black pepper, if desired.

Easy Ways to get more veggies in

First, an update on Angie. She is doing great and looking as beautiful as ever. The cancer drug is working and those tumors are all shrinking. She is running and walking small amounts and feeling pretty good. This is such great news and we are all hopeful that the drugs will keep working. Right now there family is enjoying a wonderful family trip to Hawaii. Her husband’s family took them on this wonderful trip to make some fabulous memories together. They have posted a few pictures on facebook. Here are a few of them.




Everyday I am usually focussed on how to get more vegetables into my diet for the day and also my children’s meal. That is one reason I love green smoothie’s so much. When I start the day getting 7-15 servings of veggies, depending on what I put in my smoothie. That is pretty impressive, but what about the rest of the day? I do love salads for lunch and then usually one of these easy recipes for dinner. Veggies should not be stressful at all. I think of them as the main course on every meal and then if we have some organic meats or eggs on the side, awesome! Here are a few very simple recipes to help you get started. They are so easy, they really aren’t even recipes. I know that when I first started to change the way my family ate, I needed it written out, even if all they did was tell me what to put my oven at and how long. It is really that simple.

Recipe #1:
Stupid Easy Perfectly Cooked Yams

Serves: 3-5
3-5 medium sweet potatoes or yams
Wrap all the sweet potatoes or yams in foil
Place in crockpot and cook on low for 8 hours or high for 4 hours.
Eat with something. Like sausage, or almond butter and cinnamon, or coconut butter, or shredded pork, or ground beef. Really whatever you have in your kitchen at that time.

Recipe #2

Roasted Veggies

Preheat oven to 425
1.wash and cut up any veggie. I like to use broccoli, cauliflower, sweet potato or yams, butternut squash, carrots, organic potatoes, onions, ect. You just cube them up or break apart depending on the veggie, to bite size pieces.
2.Melt some organic butter, coconut oil, or avocado oil-2-4 Tbs. The amount really just depends on how many veggies. You want them all to be coated with oil. Mix them around with your hands. Sprinkle some organic sea salt on them and make sure they are all coated with oil. I don’t use olive oil because you are cooking them at a high temperature.
3. Place cookie sheet on top rack of 425 oven. I time for 20 minutes, then flip veggies with spatula. I then watch them for another 10-20 minutes. The broccoli and cauliflower are done when you see a little char on the edges, but not black of course. The sweet potatoes and root veggies just need to be able to stab through easily with a fork and also a little roasted char color around them.

Recipe #3

Homemade French Fries or Sweet Potato Fries

Preheat oven to 425
40 minutes total cook time

1. scrub your potatoes if using white, peel if using sweet potatoes.
2. cut up into the shape of french fries you want, thicker if you want it the wedges.
3. melt 2-4 TBS of coconut oil and then drizzle over fries, spread out on cookie sheet.
4. sprinkle liberally with sea salt or sometimes I use steak seasonings.
5. cook for 20 minutes, flip fries and then cook for 20 more minutes. Don’t be tempted to open oven, just wait until timer rings.
Perfect french fries that your kids will love.

Vegan Mac and Cheese


Have to share this photo of Angie’s awesome kids. This was last year at our family reunion. They did the Neapolitan Dynamite dance number for the family talent show. I wish I had video to show you, they were amazingly accurate with their moves.

Last night I made an old favorite of my families. We actually just had this amazing cheese sauce on some saute’d veggies and a little white rice. The cheese sauce is awesome over broccoli and cauliflower. My kids love it when I cook up some brown rice pasta or quinoa pasta and make a little mac and cheese. This is one of the best “cheese sauce” recipes I have found. After making yogurt last week, a little eczema started showing up again on my kids faces. They do fine with a little fermented dairy, but if they start getting it everyday, it just doesn’t work for them. Everyone is so different so you just have to test your own family out and see how they do. If you do have any dairy allergies or just want to avoid the junk in pasteurized dairy then this recipe is a great options!! Here is the recipe and the blog post that went along with it. There are a few more options listed below and how she makes the mac and cheese. I have done it without baking it after the cheese sauce is added so you can skip that step if you like.

Vegan Mac n’ Cheese
inspired by Everyday Raw


For the cheese sauce:

1 1/2 cups raw cashews
3 T. fresh lemon juice
3/4 cup water
1 1/2 tsp. sea salt
1/4 cup nutritional yeast
1/2 tsp. chili powder
1/2 clove garlic
pinch of turmeric
pinch of cayenne pepper
1/2 tsp. mustard (dijon or yellow)

For the macaroni n’ cheese casserole:

8 oz. of elbow or shell pasta of choice

freshly ground black pepper
paprika, for garnish

*optional add-ins: roasted broccoli, sauteed mushrooms, spinach (I highly recommend these!!!)


Preheat the oven to 350F. If you are adding roasted broccoli ( Austin and I both agreed the bites of broccoli were our favorite part!

I also decided to saute a handful of mushrooms, that I had leftover from our Mushroom Risotto from the night before. The mushrooms were a good decision, they added a really nice texture to the dish!

You can serve the hot Mac n’ Cheese immediately at this point, for a creamy and delicious meal, or you can bake it for a firmer, dryer texture. (My husband prefers this meal on the drier side, so I usually bake it for his benefit.)

To Bake:

Once you’ve mixed everything together, pour the mac n’ cheese into an 8 x 8 square dish and garnish with a sprinkle of paprika and black pepper.

Bake at 350F for 30 minutes.

Let cool for about 5 minutes, then serve!

No one will believe this dish is vegan.

Taking into account that people will probably go back for second-helpings, this dish should serve 4 happy people.


4.8 from 75 reviews
Vegan Mac n’ Cheese
Prep time: 20 mins Cook time: 20 mins Total time: 40 mins
Serves: 4-6

A creamy, vegan “cheese” sauce that’s sure to fool even the pickiest of eaters!
1½ cups raw cashews
3 T. fresh lemon juice
¾ cup water
1½ tsp. sea salt
¼ cup nutritional yeast
½ tsp. chili powder
½ clove garlic
pinch of turmeric
pinch of cayenne pepper
½ tsp. mustard (dijon or yellow)
8 oz. of elbow or shell pasta of choice
freshly ground black pepper
paprika, for garnish
*optional add-ins: roasted broccoli, sauteed mushrooms, spinach (I highly recommend these!!!)
Preheat the oven to 350F. (If you are adding roasted broccoli to your dish, this would be a good time to start preparing that, so it can roast in the oven while you work on the rest!) You should also start boiling some water to prepare your pasta.
If you have a Vita-Mix, or other high-powered blender, making this sauce is incredibly easy. Simply throw the first ten ingredients into the blender, and blend until smooth and creamy!
If you do not have a high-powered blender, don’t worry– you can easily use a food processor or blender to process the cashews first, until they are finely ground, or ideally, a nut-butter-like consistency. Once your cashews are thoroughly processed, add the rest of the ingredients and process until thick and smooth.
At this time, you should check your pasta. Once it’s cooked to your liking, drain and rinse it, then return the pasta to the pot to be mixed with the cheese sauce.
If you’re adding any roasted or sauteed veggies, this would be the time to do it. I highly recommend adding roasted broccoli to this dish!
Serve immediately while hot, or move on to the next step for baking.
Baking Instructions: (optional)
Once you’ve mixed everything together, pour the mac n’ cheese into an 8 x 8 square dish and garnish with a sprinkle of paprika and black pepper. Bake at 350F for 20 minutes.
Let cool for about 5 minutes, then serve!

*Note: You could keep this dish properly combined by serving the cheese sauce over cooked spaghetti squash or spiralized zucchini noodles.

Homemade Raw Milk Yogurt

Here is the recipe:

One gallon of Raw Milk, from a trusted source.

2 tsp of gelatin per jar, I use Radiant Life.

2-4 TBS of yogurt for each quart size jar.

Heat milk to 110-115 degrees and then remove from stove, pour into 4 quart jars. Add gelaton to each jar and then whisk until completely dissolved. Add 2-4 TBS of organic plain greek yogurt to each jar. I like Trader Joe’s Organic whole fat, plain yogurt or Nancy’s has a great plain greek yogurt. Then I put my jar in the oven, with the oven light on for at least 8 hour but can leave it anywhere to 24 hours. I usually do around 12 hours. When you remove from oven, let cool completely and then refrigerate. When you open the jar, you can pour the whey off the top before mixing up, so that the yogurt is thicker. Here are a few other sites that have recipes for homemade yogurt. If you don’t have a Raw source, use an organic milk and you can heat up to 160 degrees. Everything else is the same. If usually is thicker than the raw, so you may want to use just the 2 tsp of gelatin.

Here is a great blog, that goes into a lot of detail about making homemade yogurt. It takes a little experimenting, but is a great way to save money, get more nutrition, and enjoy some of the bacterial benefits of fermented raw dairy.

Healthy Hot Chocolate

One of my favorite drinks all year long. It helps satisfy your sweet tooth as well as being great for you. Hope you like it.

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