Category Life Balance

A favorite all-weather beverage

As we’re breaking into spring I still can’t resit a dose of my gut healthy hot chocolate to get me through those chilly spring mornings here in the Midwest! As most of you know, I love hot healing beverages throughout the year, and I’m always up for chocolate. Today’s delicious recipe is spicy and delicious with packed with gut nourishing ingredients.

Why I like it

For centuries non-western cultures around the world have known about the benefits of incorporating hot beverages with their meals. From tisanes to coffee, these hot beverages are noted for aiding digestion, soothing upset stomachs, and promoting natural healing of the gut. I always try to add ingredients that promote a healthy gut and immune system to all of my recipes. When you take care of and support your gut health, you also improve your overall health and wellness.

These are anti-inflammatory ingredients and have nutrient dense properties. For my gut healthy hot chocolate, I’ve included coconut oil, turmeric, and other spices. Most folks know that turmeric is a powerful anti-Inflammatory, as well as black pepper, nutmeg, cinnamon, cardamom, etc.

What’s in it?

For this recipe, I’m using organic cocoa powder (organic), cocoa nibs (optional), turmeric, black pepper, fresh grated nutmeg, cinnamon, vanilla, fennel seeds (powder), and cloves. I know it sounds like a lot, but when you combine them in the right proportions, the results are magical! Also, it’s important to use organic ingredients where possible in order to minimise your exposure to toxins and other chemicals.

If you’re someone who has had gut sensitivities or issues in the past like me, these ingredients are super soothing and can really make a difference. I also incorporate some of these ingredients in my gut and immunity boosting tea recipes. You can try one of my favourite ones right here by clicking on this link!

The benefits of cocoa (including the other ingredients in this recipe)

In case you don’t know it, cocoa comes in a lot of varieties and qualities. For this recipe I take care to buy only the highest and purest quality I can lay my hands on. Why? Because this is one of those instances where quality and purity really matter! Let’s face it, you can tell the difference between cheap cocoa and chocolate just from the taste alone. The cheap stuff might be okay for a random cup of cocoa or latte, but if you’re trying to get the health and nutritional benefits, you’ve got to level up on the good stuff.

More health benefits

Cocoa nibs are widely known for being loaded with antioxidants that support cardiovascular health, etc. They are also powerfully ant-inflammatory, boost the immune system and help to control blood sugar! You probably already know that turmeric is also a powerful anti-inflammatory and immune booster. It great for digestive health and has been used in ancient medicine for centuries.

As for cinnamon, you can’t lose with this ingredient. It too has been used as a digestive aide for centuries and contains similar gut health benefits. It’s also known to support healthy blood sugar and pressure. For a more comprehensive details on the benefits of these ingredients, check out another favourite post of mine when you click this link.

You can also check out healthline for more information on benefits and side effects of these ingredients. Remember, always consult your healthcare provider to make sure non of these ingredients will interact with your medication, allergies, etc. Keep in mind, you need to do your own research in partnership with your healthcare provider, and I do the same since I’m neither a physician nor dietician. What I do know is that, all of these ingredients are in general, super nutritious, protective and delicious!

What goes into a cup of my gut heathy hot chocolate

First of all, start with a non-dairy base of organic oat, almond, coconut, or soy milk. I prefer to use either oat or coconut milk for added complexity and creaminess. Never  substitute authentic ingredients like vanilla with synthetic imitations. They are not only bad for you but they also impact your gut biome as well. The same is true for the spices I use in this recipe as well. Once you invest in high quality spices you’ll never go back to mediocre generic options.

A side note about the soy “milk” controversy

While we’re on the topic of “milk”, I still advocate for soy milk so long as it is non GMO and organic. The reason for this is because for some it works well for their body chemistry, while for others it might not be a good alternative given their health situation. There is a lot of research on the topic of soy milk but nothing really conclusive one way or the other. Bottomline, your ingredients matter and this recipe is only as good as the ingredients you put into it. At the end of the day, this gut healthy hot chocolate is nutrient-dense and super delicious. You can even make it cold for the hot summer days and still take advantage of all the gut friendly benefits!

Bringing it together

First, take a sauce pan and fill it with enough “milk” for at least 3 servings and bring it to a medium high heat. Next, add your spices, vanilla extract, and collagen (optional) and simmer for 10mins. Make sure you gradually add your ingredients to your “milk” base so it doesn’t get clumpy. After all the ingredients are fully mixed in, you can take your hot chocolate off the fire and it’s ready to serve. You can chill it in the fridge or pour over ice for a delicious summer treat.

Protecting your lovely locks

Who doesn’t love the herbaceous scent of rosemary essential oil? Combine that with tea tree oil and a few other choice ingredients, and you’ve got magic! We all know that we need to nourish and protective our hair and scalp throughout the year, especially those cold and dry winter months. So it was a no-brainer for me to craft my own rosemary hair growth spray that had all of the benefits I want without the additives. f you have sensitive skin like me, you’re constantly on the hunt for hair and scalp sprays, oils, etc that boost moisture and promote growth. After spending copious amounts on money on many black hair care products, I’ve come to realize that DIY-ing some of my hair care is the way to go.

Why I love my rosemary oil

I not only love herby essential oils and infusions, I’ve found that they also work well for my sensitive skin from head to toe. This rosemary hair growth spray is a natural offshoot of that. Rosemary essential oil has so many skin health benefits as well as tea tree oil. When I first came up with this recipe, I had already tried store brands that made similar claims. But when I read further, I found most of the beneficial ingredients all the way at the bottom of the list! So with some research of my own, I tried a variety of ingredients that had the benefits I wanted. Rosemary has a history of being great for hair and scalp health and so does tea tree oil. Other ingredients like lavender, almond oil, etc equally contribute to skin health.

Why a  rosemary hair growth spray rather than an oil

While I’ve always been a fan of hair oils, I’ve since found that water-based sprays work better and are less prone to build up and mess. I get all the benefits of the essential oils and natural moisture from the water itself. The aloe vera gel gives the hair an extra boost of hydration and strengthens the hair as well. Not only that, it enhances elasticity (reduces breakage) and shine!

By DIY-ing my own rosemary hair growth spray, I get all the benefits and non of the added chemicals. This is not my only DIY recipe for 4C hair. You can check out another awesome spray right >>here<< ! As with any thing else, always check to make sure you don’t have a sensitivity to any of the ingredients. This is one of the main reasons why I started DIY-ing a lot of hair and skincare products. I got tired of expensive products that either didn’t deliver or irritated my scalp or skin.

What you will need 

1. Rosemary essential oil

2. Peppermint essential oil

3. Organic almond oil

4. Filtered water or distilled water

5. Organic aloe vera gel

My thoughts

Like I said before, I’ve tried almost every hair growth and moisturizing product out there for natural hair, and not been impressed. Apart from that, most of them either don’t have the amount of the beneficial ingredients they claim, or they’ve got extra stuff that’s just bad for you.

This is also why I say, ingredients matter and knowing what’s in your food and personal care products matter. To be honest, when I created this rosemary hair growth spray, I was only thinking of myself, family and friends. Then, it occurred to me that other folks could also benefit, especially if they want to avoid harmful ingredients. As much as these mega corporations would like to believe how complicated and exclusive it is to make, it really isn’t. This is a simple recipe and can be further enhanced depending on what benefits you’re looking for. On another note, if you have sensitivities or are taking certain medications, consult your health care provider!

Bringing it together

In a ceramic or glass container, combine your almond oil and essential oil blend. Next, add in your aloe vera gel and mix thoroughly before adding in the filtered or distilled water. After mixing, transfer a portion of your mixture to a spray bottle and vigorously shake before spraying and applying to your hair. In general, this rosemary hair growth oil keeps well in the fridge for a few days and a new batch made fresh every couple of days. Check out the YouTube video below for this recipe!!

A day for you

Every year we get excited and anxious over Valentine’s Day. Excited because spring is not far off and anxious because, a lot of us are looking to be coupled up! Too much emphasis is on “coupling” and not enough on selflove and selfworth. That’s why it’s also a perfect time to really hone in on self-nourishment and selfcare. So, here’s 5 Valentine’s Day Selfcare ideas to get you through the rest of February. Needless to say, selflove is not a one of but a practice we should carry 365 days a year.

Valentine’s Day

While we celebrate Valentine’s Day as a day for lovers, love and, romance the day itself, has its origins in both pagan and Christian beliefs. The Catholic Church recognises three saints named valentine. But it’s unclear who the actual Valentine was for which the day is named. Who ever it was, he was martyred and became a saint according to catholic tradition. In pagan tradition, it’s actually an offshoot of the feast of Lupercalia, an ancient roman pagan festival held on February 15.  While the modern version of Valentines Day is soft and romantic, Lupercalia was anything but! It was violent, bloody, full of animal sacrifice and rampant sex.

But, lets get back to the fun of today and the notion of love and connection. The greatest thing you can do for yourself this Valentine’s Day, is to love and treat yourself how you want to be treated. These 5 Valentine’s Day selfcare ideas are just a few of the many tips and strategies I practice for myself. Let’s face it. If you don’t learn how to love and appreciate yourself, how can you expect others to know this? Standards, boundaries, etc, are all established and depend on you and the way you perceive and value yourself.

The Valentine’s Day and self love connection

When it comes to self love and selfcare, your approach should be similar to how you view Valentine’s Day-a special time for love! Selfcare and self love are special and intimate practices we need to carry out on a daily basis for a healthy mind-body-spirit. Also, how you allow other people to treat you, says something about how you see yourself and the value you attach to yourself. Are you worthy of being treated with respect, compassion, love and consideration? If all of those things are true for you, then you will have no problem expecting others to treat accordingly.

Here are the 5 ideas for Valentine’s Day selfcare

1. Take yourself on a date.

2. Make a selfcare journal.

3. Give yourself a 24 hour social media and technology break.

4.  Reconnect with friends and loved ones.

5. shore up and recalibrate your boundaries.

More on these selfcare ideas

1. Taking yourself on a date is about intentionality and perception. Also, it’s an exercise  in learning to feel comfortable with your company and not worry about how other people see you. If you’re feeling super anxious and uncomfortable about going out to a restaurant, theatre, etc by yourself, that’s telling you something. It could be anything from being a people pleaser to someone who who needs other people to give herself value. Getting comfortable with being uncomfortable, forces you to go inwards to the place that need your attention (i.e. healing, etc).

2. Either buy a journal for selfcare or make one for yourself. There are so many ways to customise a journal and make yours for what ever you want. A selfcare journal is a great way to do a self check on a daily basis. Also, you can use it to track your progress in terms of personal growth, documenting things you want to address, and so forth. You can also pour out thoughts without feeling like you’re being judged and it’s literally a space that’s yours alone.

3. Take a 24 hour social media and technology break and stick to it. There’s so much noise and distraction from social media and all of our tech gadgets, that we lose touch with ourselves. Social media keeps us hooked on other people’s drama and lives.  Constantly dealing in to social media traps us in comparison and competition mode and disconnected from our own lives and reality. Very little of social media is actual reality and much of it negatively affects our mental health.

More on this

When you are always looking at other people’s lives you rarely appreciate or have any gratitude for how far you’ve come. When you take a break from this, you can focus on you, set goals for yourself and take stock of life in general. Unplugging for tech and social means you can get out into nature, connect with other humans in the real world and realise that the world is huge and full of great potential.

Some closing points

4. Reconnecting with friends and loved ones is super important for our mental health. Since humans are social beings, we need real human contact and connection, not scrolling through endless pages of social media. When we spend time talking and socialising with other people we can pour into and support one another. We can share stories and life events as well as gain counsel from trusted people in our social circles. This is also a great way to expand your social circle too, when you get out and about.

5. Finally, shore up your boundaries! Setting healthy boundaries is crucial for not just your mental health, but your overall well-being. It’s how you set the terms of how other people engage with you and how you honour yourself. This is also connected to your self worth and the stories you are telling yourself about yourself! If you struggle wit being a people pleaser, setting boundaries are really hard for you.  You can read more about that in a previous post, when you click right here!

Time for some me time

As I mentioned before, these 5 Valentine’s Day selfcare ideas are just a few of the many tips and strategies I use to stay aligned and healthy these days. None of it starts out easy, but investing in yourself with help of a coach, counsellor, etc is the first step. Selfcare is a journey that empowers to reclaim all aspects of your life-from your health and wellness, to your sense of self.  There’s so much time to get on the right track to transforming your life in a way that’s meaningful for you and will also allow you to reclaim your authentic self. Also, sign up with this link for a FREE 20 min clarity session to help get started on your self are journey!!

People Pleasing

It’s no big secret that many of us are either people pleasers or recovering people pleasers. What is new, is that women all over the world, are finally saying enough is enough! While some folks are probably saying, what’s the big deal? The major problem with this disease to please, is that it hugely impacts so many areas of our lives, not to mention our over all health and wellness. For many women, people pleasing is a default and often takes over their lives. Often times, they don’t see it because they’ve been conditioned or domesticated to this state. In short, people pleasing is so insidious that we women, miss it’s huge negative impacts on our lives.

Some signs of a people pleaser

1. Apologizing for things that are not your fault.

2. Agreeing with whoever is in front of you.

3. You can never say no or, finding it extremely difficult to say no.

4. Your sense of self worth depends on how others see you.

5. Changing your personality depending on who’s in front of you, or fitting it to meet other people’s expectations.

6. Prioritizing the needs of others over your own-every single time.

7. Hyper criticism of yourself and others

More on this

As a people pleaser, you often take responsibility for other people’s emotions. You might also feel anxiety around them possibly targeting you as the source of their issues. This often leaves you feeling fearful and that you’re walking on eggshells around a minefield of someone else’s emotions or emotional responses. Let’s not forget, in the case of women, this behavior is amplified even more.

Remember that saying, “she’s trying too hard”? Yeah, that’s what I’m talking about. People pleasing usually draws you into the trap of trying to be everything to everyone. That also means, changing who you are to be accepted by the masses or modifying your external appearance to fit a certain ideal. Are you seeing the pattern here yet? That gnawing feeling of inauthenticity or sense that you’re not being real, is typical of people pleasing folks.

Is this you? 

Struggling or being unable to say no is also a behavior that’s typical for a people pleaser. For her, its easier to make excuses to get out of a commitment. But even that is anxiety and fear inducing, often leading to feelings of regret or self-criticism. Also, shifting your actions to fit into what you believe is expected of you is another characteristic of people pleasers. If this is you, just no that awareness is the first step toward healing from this way of being.

Woman to woman, I definitely feel your pain and as a former people pleaser, let me just say, I get that this is not easy to get over. But, growing and healing from this state is more than possible. Not only that, it is necessary in order to grow and evolve  into the best version of yourself. Also, this a must if you ever want to break the yoke  of domestication and laying on the altar of other people’s expectations. Another thing to consider is, if you feel like you won’t  be valued or appreciated without any of this “stuff”, know that you’ve probably got the disease to please!

A few things to really think about

Being a people pleaser has a number of ugly side effects and if you are one, you’ll recognize some of these effects:

1. An inability or lack of self-care. When you suffer from “pp” (aka, people pleasing), self-care is at best an afterthought and at worse, completely absent. Prioritizing your own health and wellbeing drifts farther and farther down your to-do list.

2. Simmering resentment is another consequence of being a people pleaser. Always sidelining your own needs, wants and desires, eventually leads to a build-up of resentment and bitterness. This sometimes manifest in you getting sick, feeling stretched beyond your limits or burnout. Also, that resentment can affect your mood and temperament.

3. Critical and judgmental. Feeling judge-y much? Yeah, you’ve probably got some people pleasing tendencies going on there! Sometimes our resentment can manifest in hyper criticism (of ourselves and others) as well as judgement. There’s literally no room for grace, either for ourselves or for other people.

4. As i mentioned earlier, people pleasing behavior is really bad for your health! The constant stress of trying to be everything to everyone, elevates your stress hormones. With that comes other issues like chronic illness, insomnia, and the list goes on.

Final thoughts

Clearly, being a people pleaser is not all it’s cracked up to be and is something no woman on the planet, should subscribe to! Half the battle is recognizing people pleasing for what it is-a destructive behavior that imprisons you. It traps you in an ever repeating soul-numbing cycle that robs you of your health and ultimately, of living a fulfilling life. Check out my post budget-friendly selfcare strategies for 365 days a year right here! In that post I discuss some great ideas for selfcare that are both realistic and effective.

As always my door is always open to women who need the support of a safe community and guidance. With that in mind, book a free 30 min session with me or follow me on instagram (you can dm me as well) too!

Time for a new you!

Yes ladies, its the New Year and as usual you’re ready to through in the proverbial towel because it’s looking like this year is going to be a repeat of 2021! Guess what? You’re not alone. I’m going to give you the top 3 reasons why your New Years resolution is not working out for you! Who doesn’t want to level up in the new year? But so many times we fall short for a variety of reasons and wind up feeling like a failure and demotivated. There’s hope for all of us though. By breaking down what’s really going on, we can all achieve our goals!

What we know

It’s no secret that most of us come up with New Years resolutions every year, but more times than not, they fall off the wagon. Most people make plans to change their fitness and health in dramatic ways. They want to eat healthier, lose weight, get a healthy work-life balance, etc. For women, these are often lofty goals that quickly fall by the wayside as we struggle to meet the needs of everyone around us. All of that pressure and expectations, take a toll.

Here are a few things to think about

Starting from the bottom up, your resolution(s) is not working because you really don’t have a plan. Second, you’re being unrealistic in both expectations and execution. Finally, and this is huge, you don’t have the right mindset! Now, lets break this down into 3 reasons why your New Years resolution is not working out for you.

3 major reasons it’s not coming together for you

When you have a real plan, it’s not too hard to execute assuming you don’t have any other issues (i.e. mindset, etc). For example, its not enough to say, “I’m going to or I want to lose weight next year”. Vague statement goals like this, only set you up for failure because they lack specificity and are vague. Second, you are being unrealistic in terms of both framing (not framing them positively, i.e. the resolve to stop wasting money or eating junk food) and expected outcome. Another reason we fail, has to do with mindset. This has to do with the story we are telling ourselves as well as the language we are using -negative vs. positive language. I address this even further for women in a previous post, right here.

As I’ve mentioned before, internal work is crucial for anyone who wants to actually see their goals comes true and achieve real transformation. That means reading books like these (click here to access my virtual bookshelf), to help you gain insight about self-sabotaging behaviors. In addition to this, getting therapy, health coach, etc, may also be needed on your journey.

What you can do now

Stop putting unnecessary pressure on yourself! Too many times, we add to our overwhelm and guilt. We do this by pilling on the pressure of “other people’s expectations”, etc. We spend so much mental and emotional energy focusing on what other people think of us, our own warped perceptions of ourselves, that we get discouraged and demotivated before we can even see results.

A reminder for women

As women, we’ve largely been conditioned to take on the burden of societal expectations, ideals and, norms of what constitutes the “ideal woman”, beauty, etc. So, when you first commit to throwing off that “yoke” of domestication, it becomes easier to focus your energy on what you want to do, for you. That means your fitness and health goals, as well as overall selfcare. Next, ask yourself what you want to achieve for the new year. Forget about what others might think of your goals and you; simply focus on what you need and want.

More on this

However, before you even get to this point, you need to ask yourself one very important question. Why do you want or need to do this? Is it for purely health reasons? Are you trying to reclaim your power (i.e. self-empowerment)? Or is it, all of the above. If it’s all of the above you need to get a plan and individualized support to help you get started. Typically, partnering with a health or wellness coach is the best way to ensure success. Hey, we’re already well into the first part of the new year. That being the case, I’d rather partner with an expert than go it alone. Why risk winding up with a repeat of the previous year?

Final thoughts

A wise person once said, “the definition of crazy is doing the same thing over and over again, and expecting a different result”. If we’re honest with ourselves, we know this on some level. The problem lies in our capacity to break down all of this “stuff” that gets in the way of our realizing results. If this is a real struggle for you and you don’t want a repeat of last year, book a free 30 clarity call with me right here! Let’s stay connected here (susbscribe to the newletter) or join my community on IG.

A cozy tea for the winter

In case you’re wondering, I’m something of a tea fanatic, especially when it comes to spiced and herbal teas. Once fall and winter set in, it’s time for my favorite winter spice chai (tea) along with a few tasty snacks! This is also my go-to tea for those days when I’m feeling like my body needs an extra boost to fight off the sniffles. While this is similar to the Indian version of chai, my recipe has literally been winterized, lol!

Quick side note: this post may contain affiliate links from which I receive a small percentage from any sales using these links.

What does it do?

I love  this winter spice chai because it’s not just delicious, it’s what i like to call, a “multi-purpose tea”. Meaning, all or most of the ingredients have anti-inflammatory properties and support the body’s ability to heal itself and ward off illness. Not only that, this recipe is an easy one that can be made up in bulk and refrigerated for a few days. In other words, this tea works as both a treat and as a remedy for common digestive ailments including the sniffles! 

Ingredients

1. Ginger (ground or fresh)
2. Cardamom
3. Nigerian / African chili powder (ground hot African chili peppers)
4. Black and red pepper corns (ground)
5. Turmeric (ground or fresh)
6. Cinnamon
7. Nutmeg
8. Star anise
9. cloves
10. Organic raw honey or brown sugar
11. Vanilla (beans or extract- 1/2 teaspoon)
12. Almond extract (1/4 teaspoon)
13. Cold pressed raw coconut oil (1 table spoon to 32 ounces)
14. Goat milk (or you can use Nut or oat milk for the vegan version)
15. Filtered water
16. Organic black tea

Health benefits

Just in case you’re wondering, if you’re looking for a hot and soothing beverage that will ease your tummy after all of that holiday food, this tea is the one you want to drink. Ginger, cardamom and star anise, are great for reliving bloating, indigestion as well as nausea. Turmeric, one of my favorite add-ins, is anti-inflammatory and helps to support the body’s immune system. The same is true of ginger, which is also anti-bacterial and anti-microbial. Cardamom is warming and soothing to the stomach and also helps with indigestion. You can check out some of my earlier posts right here to read up on the health benefits of these healing ingredients.

Here’s how to make it

1. Bring water, coconut oil, goat milk (or nut milk) and chai spices to a simmer in a small saucepan or cast iron kettle, on the stove.
2. Next, reducing the heat, add in black tea.
3. Allow the tea to steep.
4. Strain the warm spiced mixture into a mug; this will hold back the whole spices and tea leaves.
5. Add your raw honey or brown sugar into your chai and sweeten to taste.

So, as you can see, it’s not hard to make this delicious winter chai recipe. What’s not to love about my spice and herbal tea blends! They are an amazing add to anyone’s recipe book because they are both tasty and healing. You can try some more tea recipes here and here!

My thoughts on commercial blends of “chai”

I’ve talked a lot about why I don’t like fast food and commercialized recipes that dilute the natural benefits that come from home cooked meals, beverages, etc. I’ve bought chain restaurant versions of “Chai” tea (a rather silly name, considering Chai literally means tea) and non compare to what I create in my kitchen. Not only are these commercial versions loaded with fillers and fake flavors, you can’t vouch for the quality of the ingredients. Also, the natural medicinal or healing properties of the ingredients are lost in the production process. All you are left with are artificial flavors, mystery fillers and tons of added sugar! Bottom line, making your own winter spice chai will support a healthy digestive track and immune system, but it will also save you a lot of money.

Sleepy Time Tea and Tincture

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A delicious fall and winter recipe

Nothing says holidays like a delicious rosemary roasted chicken stew with root vegetables! It’s a perfect way to beat those cold fall and winter days when, you’re looking for warm and hearty meal. Not only will it warm you up, but as you know, I love to add healing ingredients to all of my recipes and this one is no different.

(This post may contain affiliate links from which I receive a small percentage from the purchase of items on this page)

It’s the season

As you know, the fall and winter seasons not only mean cold ad blustery weather, but they also mark the start of the cold and flu season too! Plus, it’s also the time when many feel the winter blues or suffer from seasonal affective disorders. Including herbs and spices that help to boost your mood and immune are game changers for your health and wellness.

Easy cooking hacks

So because I’m smart-lazy, I love finding ways to cut down on meal prep time as well as clean up. During this time of year, that means either oven baked meals or my  new fave-using a Dutch oven to create healthy and hearty meals that are yummy but without all of the fuss. There is no reason to slave over a hot stove while everyone else enjoys the festivities. For me, cooking should not be drudgery nor does it need to be overly complicated. Using a Dutch oven is an awesome way to get the complexity of flavor, deliciousness and healing in every bite without a lot of clean up and prep time. You can simply add all of your ingredients in one or two simple steps, add some water or stock, and let the dutch oven do the rest.

My roasted chicken stew with root veggies

For my roasted chicken stew recipe, I include seasonal root veggies, a blend of rosemary and other herbs along with a selection of healing spices. With all the stress of buying gifts for family and, the reality of bills, easy is the key word. Not only that, healthy and healing are must haves in any dish I prepare, especially during the fall and winter months.

Benefits of cooking with a Dutch oven

I love the aesthetics as well as the functional aspects of a Dutch oven. Having grown up with a mom who used both cast iron and pressure cookers, I say a Dutch oven beats them all! As a matter of fact, according to an article by consumer reports  featuring a professor at the culinary Institute of America, it will give you better results than an instant pot any day. He also stated that this one tool, can easily replace your slow cooker, pasta pot, deep fryer and slow cooker! In other words, you can reduce the clutter and save money in your kitchen with this item alone.

Using an enameled cast  iron Dutch oven cuts down on clean up and is more durable than a conventional cast iron pot or Dutch oven. Plus, you can use it on the stove or in the oven which makes this a lot more versatile than a regular pot and it’s more energy

What you will need

1. Chicken leg quarters (1lb) or your favorite selection

2. Two sprigs of fresh rosemary

3. 1 quarter teaspoon of fresh thyme or 1/4 teaspoon of dried thyme

4. 1/4 teaspoon of Black Sea salt (optional)

5. 1/2 teaspoon of turmeric powder

6. 1/4 teaspoon of smoked paprika

7. 1/4 teaspoon of onion powder

8. 1/4 teaspoon of garlic powder

9. 1 large clove of garlic, roughly chopped

10. 1 teaspoon sea salt

11. 1 table spoon of olive oil

12. 1 cup chopped multicolored organic carrots

13. 1/2 cup of roughly chopped rutabaga

14. 1/2 cup roughly chopped parsnips

15. 1 small yellow onion, roughly chopped

16. 2 cups of water (or organic vegetable or bone broth)

17. 1/4 cup chopped celery (optional)

Here’s how to make it:

1. Season the chicken with salt, pepper, garlic powder, onion powder, and the other spices listed above. Next, in a Dutch oven or favorite cast iron skillet, add the olive oil over medium heat. Once the oil is heated, add the chopped garlic and onion until they become translucent and add the rosemary last.

2. Making sure the garlic, onions and rosemary don’t burn, add in the seasoned chicken to brown on all sides. Using the Dutch oven, you’re able to get that roasted effect without the fuss. Once the chicken is brown and the skin caramelized with a nice crisp, remove it from the Dutch oven and set it aside.

3. Deglaze your dutch oven with the bone broth and then add in the chopped vegetables and allow to simmer at medium to low heat. Then, cube your chicken and add it to the pot and simmer for another 15 mins on low heat. Turn off the heat and it’s now ready to serve with either some crusty sourdough or corn bread.

This is just one of my favorite soups for the fall and winter seasons. I always want to add healing elements (i.e spices, bone broth, etc) to each of my recipes. Check out my African twist on chicken noodle soup right here!

Sweet Potato bread: A Delicious Fall Craving

It’s the season for spiced lattes and buttery baked goods! but as always, I love to add some healing and nutrition to my seasonal edible joy. My sweet potato bread with dates, is one such yummy creation!  This fall delight is packed with deliciousness, nutrients, and healing.

Sweet Potato love

My yummy treat is a healthy spin on a spicy pumpkin bread recipe favorite. For this dish,  I switched out the pumpkin for sweet potatoes and added a few dates with a little banana! I know, what a combination but, it’s so decadent and still a far more healthy alternative to traditional pumpkin or sweet potato bread. By using sweet potatoes, dates, and banana, I also cut out a lot of refined sugar. Plus,  this recipe is also vegan and full of fiber.

okay, you got me! I’ve never been obsessed with
pumpkin bread, rather, I have a sweet potato obsession from childhood. More recently though, I’ve incorporated sweet potatoes in a lot of recipes because of their nutritional benefits.

Health benefits of sweet potatoes

Sweet potatoes are jam-packed with fiber, complex carbs, antioxidants and vitamins. While  naturally sweet, their sugars are unrefined and won’t spike your blood sugar like synthetic and processed varieties! Sweet potatoes are a nutrient-dense root vegetables. Not only that, they are rich in vitamins, minerals, fiber and, anti-oxidants.

The other ingredients

As for the other ingredients in this recipe, dates, bananas, walnuts and flax meal, also pack a nutritional punch! Dates are a great source of fiber, vitamins and minerals too. The same is true for flax meal, which is both heart healthy and an excellent source of fiber too. Walnuts contain healthy fats, anti-oxidants, omega-fatty acids, etc. They’re also anti-inflammatory and promote healthy gut bacteria.

Why this sweet potato bread recipe rocks

My family and I are picky eaters and when we all can agree on a yummy recipe that works for all, that’s a big deal! Adding ingredients that are naturally sweet helps you cut down on added sugars and sweeteners. Not only that, the combination of sweet potatoes, dates, and banana, add more depth of flavor and complexity.

Did I mention this recipe is perfect with a cozy cup of spiced herbal or black tea? Try it with a soothing cup of my immune boosting tea right here!

what you’ll need for this recipe

1.  1/2 cup of sweet potatoes (cubed)
2. 1/4 cup of dried unsweetened dates (well diced)
3. 1/2 medium banana
4. 1/4 teaspoon allspice
5. 1/2 teaspoon fresh grated nutmeg
6. 1/4 teaspoon cinnamon
7. 1/8 teaspoon of ginger powder
8. 1 cup flour
9. 1/2 cup of flaxseed meal (flour)
10. 1/2 cup of olive oil
11. 1 teaspoon baking soda
12. 1/4 teaspoon sea salt
13. 1/8 cup finely chopped walnuts (unsalted)
14. 1/4 cup water (room temperature)

About the ingredients 

1. Sweet potatoes are actually a root veggie and not actual potatoes. They are high in fiber, B vitamins, vitamins C, D, antioxidants as well as iron and magnesium.

2. Dates are high in fiber, antioxidants and promote brain health.

3. Bananas are rich in potassium, fibber and are great for gut health. They also contain a good amount of vitamins A, B6, C, and magnesium.

4. Flax seed is great for heart health, omega-3 fatty acids, is a source of fiber and anti inflammatories. They’re are also a good source of plant protein.

5. Allspice is anti inflammatory, antiviral, great for digestion, blood and blood sugar.

6. Nutmeg is great for soothing the stomach, bloating, gas, detoxification, boost the immune system and so much more.

6. Ginger boosts the immune system, anti inflammatory, great for gut health, lowers blood sugar, an antiviral and antibacterial.

7. Cinnamon is also loaded with antioxidants, is ant inflammatory, improves gut health, reduces blood sugar and blood pressure.

8. Walnuts are high in antioxidants, omega 3, promotes gut health, fight cancer, and helps lower blood sugar.

How to prepare this yummy dish

First add the flax meal to the water until it’s well mixed and then add the olive oil to the mixture. Next, combine the dry ingredients together and gradually incorporate until slightly lumpy. Also, keep in mind that you don’t want to over work your sweet potato bread!

Next, put your batter into a greased and lined loaf pan.  I usually use an 9 x 5 loaf pan but you can use whatever is available. Then, bake at 350 degrees F (175 degrees C) for about an hour. You can use a tooth pick to check for doneness by sticking it into the center of your loaf. If the toothpick is sticky with the mixture when you remove the toothpick, leave it to bake for a little longer. This recipe is yummy for a cold fall of winter morning with a cup of tea or coffee!

Since this is perfect weather for breads and soups, check out my channel for some recipe ideas too!

More tea please!

For my household, tea is a 365 day a year affair! It’s also an opportunity to look for sustainable and eco-friendly tea bags, teas, accessories, etc. when it comes to tea and blending your own recipes, you’re only limited by your imagination!

Depending on what you’re going for, each variety can be blended according to taste and use. For instance, I have several categories of tea blends ranging from wellness to pleasure (leisure). These days, I’m also looking for sustainable and eco-friendly tea bags that are multifunctional and cute!

My hunt for sustainable and eco-friendly tea bags

In my hunt for good quality non-toxic reusable tea bags, I almost got lost in the maze that is Amazon! Checking reviews was a headache but I found the most honest ones to also be the most critical. After noting that Amazon has a problem with fake “favorable” reviews, I found that some of the best choices were actually on Etsy. Plus, it’s a great way to support small and local business.

Needless to say that after weeding through all of the “not so honest” reviews and questionable materials, Etsy came out on top. Not only can you talk to the actual vendors, you can get a response to your questions in a reasonable time frame.

Why blend your own tea?

For starters, I’ve become a hardcore tea drinker who loves her tea! Secondly, blending your own teas ensures that you get a top quality blend and know what’s actually in that tea bag. You’re also able to create wellness and detox blends that are specific to both your needs and taste.

As a home herbalist, I’m constantly learning the benefits and advantages of crafting my own tea blends. My money goes a whole lot further and I don’t have to worry about whether or not I’m buying varieties with questionable packaging and sourcing.

After all, what’s the point of going to the trouble of making a tea blend if you’re going to put it in a tea bag that’s made of bleached, synthetic fibers? Plus, they’re expensive/ overpriced, and are bad for you and the environment.

As a side note, check out my sustainable earth page for more diy ideas and eco friendly products, right here!

I once did an entire YouTube video on toxic food additives (see it here) and unhealthy fillers that plague our supermarket shelves. I even included a short clip of popular condiments, spreads, etc that were loaded with “mystery” ingredients!

Unforutunately, prepackaged and flavored teas also suffer from the same problem. I found many of these name brand teas had artificial flavorings, dyes, fillers and other unhealthy additives. Plus, some of these “additives “ are also banned in the EU for health concerns, but not here in the US! Say, what?

So what’s the big deal?

Have you ever done the math on how much you’re spending on prepackaged stuff? Including tea bags, etc? Well I have and I’m still kicking myself! When you add in the peace of mind that comes from knowing what’s in those tea bags? Yep, totally worth the extra bit of mindfulness and care! Reusable and sustainable tools, accessories, etc save you money and reduce our overall impact on the planet. Think about it; if everyone did her/ his part, we’d have a much cleaner planet!

Back to the tea

In general, the best quality teas are loose leaf tea. While some argue that you can’t taste the difference, I’m here to tell you that there’s a huge difference. Loose leaf teas give you the full flavor profile, a stronger brew and most if not all, the health benefits. The same can’t be said for prepackaged tea varieties  which typically contain  low quality remnants and fillers. So which one will you choose? Plus, check out one of my favorite tea recipe posts right here!