The Skinny on Sauerkraut

sauerkraut info

Do you remember last month I shared on my newsletter a recipe for homemade sauerkraut? And I bet you thought “why on earth would I do that?” Well, I promised you more information if you tried it, and since it should be ready to eat by now, here it is. From Organic Facts  you can see that this fermented food leaves no stone un-turned in your body to improve your health, from boosting the immune system to energy production, this is a “superfood” in its own right and something you should add to an all around healthy diet.

Now you want to know “got a recipe for me?” Well I sure do! see below, and let me know if you like them.

Avocado Reuben

from PETA

2 slices rye or pumpernickel bread
Thousand Island dressing
1/2 avocado, pitted, peeled, and mashed
1/4 cup click here for more info sauerkraut

  • Spread one slice of bread with some mustard, the other slice with Thousand Island dressing.
  • Place the bread slices, dry side down, in a lightly oiled skillet. Top one slice with avocado, and the other with sauerkraut.
  • Over medium heat, grill the sandwich until lightly browned and hot, about 5 minutes. Put the sandwich halves together and enjoy!

Makes 1 sandwich


My favorite Chai Tea recipe

chai tea

I have done alot of trial and error until I found just the right Chai tea recipe.

Mix up this blend of spices and keep it in an airtight jar, I like to add it by a heaping teaspoon to tea, smoothies, oatmeal, etc!

  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground cloves
  • 1 teaspoon ground ginger
  • 1 teaspoon ground allspice
  • 2 teaspoons ground cardamon
  • 1 teaspoon freshly grated nutmeg
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground tumeric

Green Bean and Mushroom Casserole

Prep Time: 10 minutesvegan-green-bean-casserole-3
Cook Time: 50 minutes

Ingredients (4-6 servings)

16 oz fresh green beans (or frozen.. but please not canned) ends trimmed

Mushroom Cream Sauce
4 oz crimini mushrooms, sliced
6 oz shiitake mushrooms, sliced
1 1/2 c. vegetable stock
1/4 c. white wine
1/4 c. flour
1/2 onion, minced
6 cloves garlic, minced
1 Tbsp bacon fat
1 Tbsp olive oil
1/2-3/4 c. almond milk
3 sprigs of thyme
3 shakes red pepper flakes
1/2 tsp sea salt
1/4 + 1/8 tsp freshly ground black pepper
1/8 tsp freshly grated nutmeg

1/4 c. flour
1/2 c. panko bread crumbs
3 tsp olive oil
a pinch of salt
freshly ground pepper to taste (a little or a lot depending on how much pepper you like)

Fried Shallots
1-3 c. sunflower oil for frying
2 large shallots, sliced
1/4 -1/2 c. flour for tossing


In a large pot bring water to a boil to blanch the green beans in boiling salted water for 2-3 minutes, remove the beans with a slotted spoon
place in a boil of ice water to stop the cooking and keep that vibrant green color (for frozen, simply defrost).

In a small bowl combine the ingredients for the topping, place in the fridge until ready to bake.

In the large saucepan melt the bacon fat in the oil over medium heat with the spices and thyme for about 2 minutes.
Add the onion/garlic minced mixture, sear for about 5 minutes over medium high heat, then add the mushrooms and saute over medium heat for another 3-5 minutes until somewhat browned.
Add the flour to the pan, cook about 5 minutes to get rid of the raw flavor and coat the vegetables. Deglaze the pan with the wine, cook for about 1-2 minutes,
use a wooden spoon to scrap all the browned bits off the bottom of the pan, and stir to incorporate. Add the vegetable stock and cook over medium heat for
about 5-7 minutes add the salt and pepper, then add the almond milk and nutmeg, stir well then turn down low until ready to use.

Place the beans in a baking dish. Pour the sauce over the beans and top with the topping. Bake for about 30 minutes, until golden brown and bubbly.

While the casserole is baking, heat the oil in a pan, toss the sliced shallots in flour and fry in the oil, tossing halfway through, for about 1-3 minutes, until golden brown.
Remove from oil with a slotted spoon and place on a paper toweled lined plate.

Remove from oven and add crunchy shallots.


10 reasons you need to take a cooking class…

shakshuka with pita hummus and feta

Shakshuka with pita humus and feta

#1 You will learn to cook better meals

#2 You will pick up new skills

#3 Meet new people

#4 Cooking is fun

#5 Try new foods

#6 You don’t have clean up after (but you get to eat & take home leftovers)

#7 Trying new foods expands your palette

#8 It will get you off the couch & out of the house

#9 You’re tired of eating the same old thing.

#10 It’s delicious!

Find our classes here

Are you starting to feel the need for summer?


The “dog days” of sitting on the beach and just enjoying the warm breeze and the sand between your toes?

Let us help you kick-start a healthy summer! For a limited time, we are offering a 3 week reset for your best health diet. A $400 value for only $300.

4 – 1/2 hour consultations, diet plan w/shopping list and easy to follow recipes.

Making the switch from an energy based, fast metabolism diet to a nutritious, anti-inflammatory diet for 3 weeks will get you off to a great start. Your results will vary, but our diet will be tailored specifically for you, will help with common dieting issues caused by serial dieting.

  1.  feel less bloated
  2. detox properly and healthfully
  3. feel & look  great

Contact us today for your free, no cost or obligation consultation to get started to really feeling great!

If you join our mailing list, you can also get a half price cooking lesson. $225 value for $110!


Ever wondered what gives the curry you eat on Indian food night its bright color? Turmeric, the bright yellow spice traditionally named the ‘Indian saffron’ owing to its color, has been an important component of dyes, textiles, butters, cheeses, condiments and, surprisingly, medicines since a long time. The peppery and slightly bitter spice comes from the turmeric plant, Curcuma longa, whose roots are often used to extract a chemical called curcumin, and is a known antioxidant with incredible anti-inflammatory properties.

Throughout Chinese and Indian history, turmeric has been a part and parcel of the medicine industry because of its healing and remedying characteristics. From toothaches to jaundice, including this simple spice in your everyday diet can help you prevent as well as treat yourself of several common health conditions.

There have been several studies that evaluated the effect of various anti-inflammatory compounds. As stated in the Oncogene journal, it has been found that with the least amount of negative side effects turmeric is the most potent against chronic inflammations occurring throughout the body. Even better than over the counter drugs such as aspirin.

A 2006 University of Arizona study examined the effectiveness of turmeric on rodents which had been injected with on set rheumatoid arthritis strains. It was observed that the antioxidant significantly reduced the symptoms of the disease and also inhibited it from spreading. It also improves and eliminates pain from victims of osteoarthritis when taken with a combination of other herbs regularly.

Curcumin has also been found to be an effective cure for inflammations that attack the bowel such as ulcerative colitis. Through thorough research it has been proved that victims of inflammatory bowel diseases, when given doses of turmeric, displayed much reduced signs of the disease. There was reduced mucosal ulceration and the intestinal walls had started to thin down.

The chemical also tends to work with the gallbladder and stimulates it to produce bile so the process of digestion runs smoothly and efficiently. It is common in Germany for turmeric to simply be prescribed to patients with digestive problems such as bloating, gas or an upset stomach.

Apart from the above mentioned, curcumin has also been known to help in healing from worse and much serious conditions, like neurodegenerative diseases. It is still being researched how the chemical’s anti-inflammatory and circulatory effects may help prevent and treat cases of Alzheimer’s, Parkinson’s, and multiple sclerosis amongst others. Epidemiological studies have shown that in the population of India that uses turmeric frequently in their diet, levels of neurological diseases like Alzheimer’s are extremely low. Curcumin disturbs the production of a myelin destroying protein and protects nerve cells from being permanently damaged.

If that is not enough to convince you of the incredible advantages of consuming turmeric as a common spice, curcumin might also be an agent that prevents you from developing cancer. Experiments show that it inhibits the production of inflammatory enzymes that produce cancerous cells, specifically in the colon. Continuing on this path, it also increases the ability of the liver to detoxify harmful chemicals as it increases the concentration of two very important liver detoxification enzymes and as a result significantly enhances liver function all the while preventing it from damage or inflammation.

It is extremely inexpensive, easy to find, an interesting addition to food and beneficial to almost every organ and system in your body, giving little to no side effects as it goes. Hence, the addition of this simple yet powerful spice can only be a good thing for you and everyone around you. So the next time you have a back ache or feel something brewing in your stomach, instead of grabbing an Advil or an Ibuprofen, look for the bottle of turmeric powder hiding in your cabinet for twice the benefits and half the distaste.

website here Contributor’s Name: John William

A short Bio

“Team of writers” has the inspiration of Quality writing. Professional individuals from different fields of life completes the team of team writers.Mr. John is a quality, versatile writer specialized in article writing on any niche, blog writing, ebook writing academic writing and many other modes of writing. When it comes to writing Mr John is jack of all trades.  As he is in the field of writing from the last 9 years and has served greater part of the world with his expertise.


Milk drinks for the dairy free

If you’re looking for a delicious dairy free drink, look no further than Rebel Kitchen! I found their coffee and chocolate milk drinks in Fairway Market and had to try them. Let me tell you, they are amazing! The coffee drink was light and not too sweet, they use coconut milk and dates, the taste is authentic and you cannot taste that it’s not a regular iced coffee. The chocolate milk made with cacao is just the way you want it to be.

From their website: We started Rebel Kitchen in the UK and we’ve been slowly spreading the mylk love around Europe. We’ve now hopped across the pond to our cousins Stateside, bringing with us our adult mylks in Chocolate, Coffee, and Chai flavor. The rebellious journey began in 2010 when Chief  Mylk Man Ben and I launched The A Team Foundation, a charity aimed at helping the nation’s approach to food, health and sustainability.Through Rebel Kitchen we’re showing the industry that you can be a successful brand without sacrificing people’s health to reach your goals – and you can also have fun! We want to support people on their health journey and to be a business that proudly promotes good working ethics and authentic purpose. After all, it’s the journey that’s fun and we need to make sure that we keep it real all the way. ~ Tamara Arbib, Founder & CEO

I say thank you! Give these mylks a try, they do not disappoint.