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    • Roasted Red Pepper Soup

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    •  5/29/2013 2:13:40 PM
    • I have been in the mood for some creamy tomato soup, but because tomatoes are yet in season I opted for using roasted red peppers.  I found a recipe and I had most of the ingredients except for the basil.  I made it anyways and it tasted kids didn't love it.  But then I had the perfect idea.  To flavor it I added some cilantro lime quinoa, sliced up some avocado and together- this soup became amazing!  We ate it so quick, I didn't even take a picture!  No worries, we will for sure make this again and snap the pic before it's gone.  Hope you enjoy!


      Roasted Red Pepper Soup  WITH Cilantro Lime Quinoa


      1 TBS Olive Oil

      1 Onion (I used a sweet onion)

      2 Garlic Cloves, minced

      4 Red Bell Peppers, roasted and quartered

      (Check out this awesome website that I followed to roast my red peppers- click HERE)

      3 cups vegetable Stock (or use water and veggie soup base, Better Than Bouillon works great!)

      Cilantro Lime Quinoa (recipe found here)

      Avocado, diced

      Salt and Pepper to taste


      Heat oil in saucepan over medium heat.  Add onion, garlic and saute until onion is tender (5 minutes).  Add roasted peppers and stock.  Bring to a boil; reduce heat and simmer 10 minutes.  Allow the soup to cool slightly and begin to puree the soup using a blender or food processor.  Blend all of the soup until smooth.

      Top the soup with Cilantro Lime Quinoa and Diced Avocados.

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    • Physicians should PROMOTE Plant-Based Diets

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    •  5/22/2013 10:09:00 PM

      I recently came across a really cool article.  It was published by Kaiser Permanente in their medical science journal (which is peer-reviewed).  This article recommends the following:


      That physicians should consider a PLANT-BASED DIET for all patients.


      The article said, "Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed foods … Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity."

      "Too often, physicians ignore the potential benefits of good nutrition and quickly prescribe medications instead of giving patients a chance to correct their disease through healthy eating and active living. If we are to slow down the obesity epidemic and reduce the complications of chronic disease, we must consider changing our culture’s mind-set from “live to eat” to “eat to live.” The future of health care will involve an evolution toward a paradigm where the prevention and treatment of disease is centered, not on a pill or surgical procedure, but on another serving of fruits and vegetables."


      How cool is that?  This would be a great article for someone that is questioning if a WHOLE FOOD PLANT-BASED DIET is ideal?  You can find the whole article HERE.



      Have you heard about the HBO series called THE WEIGHT OF THE NATION?

      I haven't had a chance to watch all of the films, but what I have seen is very interesting.  There are 4-parts to the series and you can watch them all online at

      It has some fasinating statistics about obesity in this nation.  It states that if you "go with the flow" in the US, you will eventually become obese.

      Part 3 of the series is titled:  CHILDREN IN CRISIS.  Check it out when you have a moment...SO GOOD!  It's eye-opening and inspiring.



      Thanks for reading!

      much love,

      Whole Food Mommies

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    • The Weight of the Nation

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    •  5/18/2013 3:49:20 PM
    •  The Weight of the Nation

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    • Quick Dinner Idea

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    •  5/15/2013 9:27:09 PM
    • Do you have limited time and energy to make dinner?  Me too.

      Here is what I came up with tonight.  Was it a huge hit...NO.  But it got my family fed.  This meal literally took me 2 minutes to can't beat that!  I just pulled everything out of my fridge- put it together, warmed it up...and our meal was complete.


      Hope you enjoy!




      2-Minute Bean Roll-up

      Whole wheat flour tortilla

      Black beans

      Salsa (I used a fresh chunky style we buy from the local market)


      Lime (squeezed on time)

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    • Is some FAT good for you?

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    •  5/8/2013 10:11:13 PM
    •  I recently had a friend of mine call me.  She is concerned about her dietary fat intake.  She wondered if she was getting enough fat...and the best type of fat.  I thought it would be good to review this not only for her...but for me. 

      Is there such thing as GOOD FATS...and what are they?

      Should I have FAT in my diet...and how much?

      What type of FATS should I avoid?


      We as a nation eat too much fat- but more important than that...

      we eat too much of the WRONG FATS and not enough of the GOOD FATS.


      Quick FAT Dictionary:


      SATURATED FAT - Naturally occurring fats found mainly in meat, fowl, eggs and dairy.  Coconut and palm oil are largely saturated fat.  This fat significantly causes heart disease and cancer.


      POLYUNSATURATED FAT (corn soybean, safflower oils) MONOUNSATURATED FAT (olive, canola and peanut oils) - Eating unsaturated fats lowers cholesterol when substituted for saturated fats, but excessive amounts may promote cancer.  They are better than saturated fats...but not considered a HEALTH FOOD.


      HYDROGENATED FAT - This FAT is processed in such a way that it hardens and it's shelf life is extended so the oil can be used over and over again without going bad.  It is a man-made fat called TRANS FAT.  This FAT acts the same as SATURATED FAT.  It is both cancer and heart disease causing.  AVOID THIS TYPE OF FAT!


      CHOLESTEROL - This is a waxy fat produced by our bodies.  We do not need to eat ANY cholesterol...our bodies make our own.  But when we eat animal- we consume excess cholesterol and it raises our own blood cholesterol which we know causes disease.


      ESSENTIAL FATTY ACIDS (EFAs).  Our bodies cannot manufacture these fats, but they are ESSENTIAL for growth and development AND for disease prevention.


      There are 2 primary EFA's:  OMEGA-6 and OMEGA-3

      Optimal HEALTH depends on the proper balance of these EFA's in the diet.


      Here is the issue:

      The standard American diet gives us TOO MUCH Omega-6...and not enough Omega-3.


      Let's talk about Omega-3

      When we eat the right amount of Omega-3...our bodies produces DHA.  Our body manufactures sufficient amounts if adequate omega-3 fats are consumed (flax, walnuts, soybeans, leafy green vegetables).

      We all hear about DHA and how wonderful it is for our bodies.  Without enough DHA- we are at risk for Heart Disease, Stroke, Diabetes, Autoimmune diseases, and CANCER.

      Because DHA is so good for us...we need to make eating OMEGA-3 FATS a priority.  We should all try to eat 1 - 2 grams of omega-3 daily!

      Flaxseed 1 TBS 1.7 grams
      Tofu 1 1/2 cup 2 grams
      Walnuts 4 TBS 2 grams
      Soybeans 1 1/2 cup 2 grams


      Most of the time when you hear information about consuming DHA- you also hear FISH OIL.  In short, one problem with fish oil is that much of the fat has already turned rancid.  If you do take a FISH OIL supplement, try cutting open the capsule and try tasting it.  There is a good chance it will taste rancid (I have tried this and it was gross!).  It is very hard to keep FISH oil fresh after it has been processed.  Also- Fish these days are full of toxins like mercury.  I prefer to use a Vegan-DHA supplement a couple times a week for me and my family.  It is made from microalgae and it provides a pure form of DHA without rancidity, mercury or other toxins. It actually tastes pretty good.  I also like that you don't need very much (100 mg a day) when most FISH OIL supplements provide 1000 mg a day.  (Go HERE for Dr. Fuhrman's DHA product).


      Issues with OMEGA-6

      When your diet is too high in OMEGA-6 fat, your body makes even less DHA fat.

      High amounts of OMEGA-6 FATS and low amounts of OMEGA-3 FATS are found in:

      vegetable oils and animal products.



      OLIVE OIL shows signs of being "healthy" when it is used in place of more dangerous fats (saturated and hydrogenated).  BUT- it should not be considered a HEALTH food.  Joel Fuhrman, M.D. states:  "Olive oil is NOT cardiac protective...but it is not as cardiac damaging."

      No matter what oil you look at, it contains approx. 120 calories per TBS...and oil is VERY LOW IN NUTRIENTS. (Most American's consume over 300 calories from oil a day- which equals a pound a week).


      Wouldn't it be great to have a WHOLE FOOD that provides the right amount of EFA's AND is HIGH IN NUTRIENTS?


      Say hello to raw NUTS & SEEDS!


      I cannot say enough about the health benefits of consuming NUTS and SEEDS on a daily basis!!!

      The scientific research on the benefits of these power foods are never-ending!

      NUTS & SEEDS are critical for optimum nutrition!!!


      "Study after study shows that raw nuts and seeds not only lower cholesterol, but also extend lifespan and protect against common diseases of aging.  They also provide a good source of protein, which makes up about 15 to 25 percent of calories.  Raw nuts and seeds, not the salted or roasted variety, provide the most health benefits."  Joel Fuhrman, M.D.


      • Nuts and seeds had the most dramatic effect on increased lifespan than any other food.
      • Eating nuts and seeds on a daily basis reduce your risk of HEART DISEASE by 45%.
      • Eating nuts and seeds lowers your bad cholesterol and raises your good cholesterol.
      • SEEDS are more nutrient dense than NUTS....seeds should be consumed daily!
      • Did you know that SUNFLOWER seeds- 22% of their calories come from protein? (same as meat)
      • Did you know that SESAME SEEDS have the highest amount of calcium than any other food found in the world?
      • MY FAVORITE FACT:  RAW NUTS AND SEEDS HELP PREVENT OVER EATING!  (This definitely works for me!)  They promote weight loss!


       "It's important to note- while nuts and seeds have a great health benefit- they are high in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts.  Nuts and seeds contain about 175 calories per ounce- which is about a handful.  Unless you are thin and exercising frequently, do not eat more than 2 ounces a day."  Joel Fuhrman, M.D.


      Here are some ways Whole Food Mommies eat their Nuts & Seeds:

      FLAX SEEDS in our green smoothies

      Our homemade GRANOLA BARS

      Our cashew cream based soups

      On top of our oatmeal

      Raw Nuts and Seeds

      (I've noticed that I like the taste of them more

      when I purchase them refrigerated)

      • What about coconut oil? How much should be consumed daily?
      • What about coconut oil? How much should be consumed daily?
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    • Chickpea Cakes and Corn Salsa

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    •  5/1/2013 8:11:54 PM
    • It's not summer yet...but you can tell by this recipe that I am excited for summer to come.  One of my children's favorite dinners is fresh corn on the cob.  I actually purchased some fresh corn this week and it wasn't too bad.  But it reminded me of our yummy CORN SALSA recipe!  I thought some chickpea cakes on top would help make it a complete meal.  I have had this chickpea recipe for years now, unfortunately I don't recall where I got it?  But for some reason I have never shared it on Whole Food Mommies until now.  They are super good and super easy!  The corn salsa and the cakes are so good together.  I actually feel proud of myself for coming up with this dinner!  Hope you enjoy!

      Chickpea Cakes


      1 TBS Oil

      1/4 cup onion, diced

      1/4 cup green pepper, diced

      1 celery stalk, diced

      1 28 oz can of chickpeas, rinsed and drained (Garbonzo beans)

      1 tsp thyme

      1 tsp paprika

      4 TBS fresh parsley, chopped

      2 TBS flour

      1 TBS Cornstarch

      Salt and Pepper to taste

      Oil for frying



      Saute the onion, green pepper and celery in the oil until softened (5-7 minutes).

      Place chickpeas in a food processor along with the onion mixture and pulse until the chickpeas are no longer whole.  But don't process too much.  Place chickpeas in a bowl and add the spices and parsley.  Mix well.  Add flour and cornstarch and mix well (I used whole wheat pastry flour).  Place in fridge for 30 minutes.



      Heat oil in a frying pan on medium/medium-high (350 degrees).  Shape chickpea mixture into 12 patties and fry in batches, and 2-3 minutes per side, or until crispy and browned.  Flip a few times if they are browning too quickly.


      Place Chickpea Cakes over Corn Salsa...and top with Avocado.  My kids liked this meal with a little Creamy Tomatillo Dressing.



      Recipe found HERE

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