Our Wellness Blog

Sweet and Sour Beef and Cabbage Autumn Soup

1 tablespoon olive oil
1 pound grass fed ground beef
2 teaspoons caraway seeds
2 teaspoon dried thyme
1 medium onion and 2 stalks celery, chopped
1 red pepper, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups organic beef broth
1 15-ounce can crushed tomatoes
1 1/2 tablespoons raw honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 tablespoons raw apple cider vinegar
About 1/2 teaspoon Sea salt
Freshly ground pepper to taste
Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix, celery and apple; cook, stirring, for 2 to 3 minutes more.
Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 5 minutes more. Add vinegar, then to taste, salt and pepper.

Baked Shrimp in Tomato Feta Sauce

Quick and easy, shrimp baked in a tomato sauce with onions, garlic, parsley, dill, and feta cheese. Serves 4.

Ingredients

1 Tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 14.5-ounce cans of diced tomatoes
1/4 cup minced fresh parsley
1 Tbsp minced fresh dill or 1 teaspoon dried dill
1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
Pinch of salt, more to taste
Pinch black pepper, more to taste
3 ounces feta cheese (about 2/3 cup, crumbled)

Method

1. Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
2. Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
3. Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
Serve immediately. YUM! ENJOY : )

EASY BAKE FISH
INGREDIENTS
3 tablespoons of honey
3 tablespoons of Dijon Mustard
1 teaspoon of lemon juice
4 (6 oz) salmon steaks
½ teaspoon of pepper
DIRECTIONS
Preheat oven to 325 degrees Fahrenheit (165 degrees C)
In a small bowl mix honey, mustard and lemon juice. Spread mixture over the salmon steaks. Season with pepper. Arrange in a medium baking dish.
Bake for 20 minutes in a preheated oven, or until fish flakes with fork! ENJOY : )

Kale and Celery Sautee
Ingredients

¾ pound kale (about 6 cups chopped)
2 tsps. Extra virgin organic olive oil
2 celery stalks, cut in half lengthwise and thinly sliced diagonally ( 1 cup)
1 tsp minced garlic
1 hot red cherry pepper if you like spicy, OR ¼ cup finely diced sweet red pepper
salt to taste

Instructions

1. Wash kale and strip leaves off the stalks. Discard stalks and coarsely chop kale. Bring 2 cups water to boil in 10-12 inch skillet with lid. Add the kale and cook covered over high heat, stirring occasionally until tender – approximately 5 minutes. Remove and drain, saving cooking liquid to drink.
2. Rinse out and dry the skillet, then us it to heat the olive oil over medium heat, coating pan. Add celery and sauté for 3-4 minutes.
3. Stir in garlic and red pepper. Cover and cook over medium heat for 2 minutes. Stir in precooked kale and cook to heat through.
4. Season to taste with salt and serve hot. Use as bed for fish or meat or serve over whole grains such as brown rice, quinoa, millet, wild rice, or spelt. YUM! ENJOY : )

Kale, Mushroom & Cashew Stir Fry
Ingredients -groundnut oil
-small chunk ginger, shredded
-1 red chilli, finely shredded
-150g shiitake mushrooms, stalk discarded and sliced
-200g kale
-100g frozen soya beans or peas, defrosted
-handful cashew nuts
-2 tbsp soy sauce mixed with 1 tsp Chinese five-spice
-1 tsp sesame oil
Instructions

1. Heat 1 tbsp oil in a wok or large frying pan. Add the ginger, chilli, mushrooms, kale and soy beans or peas then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then tip in the soy and five-spice.

2. Cook for a minute or so then toss with the sesame oil and serve.

Susie’s Famous Black Bean Chocolate Cake

Ingredients
1 can organic black beans, drained and rinsed until water runs clear
1/3 cup Ziggy Marley’s Coco’Mon Coconut Oil
1/3 cup raw cocoa powder
1 cup organic sugar or coconut sap crystals
4 large organic eggs
1 tsp vanilla
1 ½ tsp. baking powder
1 tsp. baking soda
½ tsp. almond extract
½ tsp. cinnamon
Dash sea salt

Directions
1. Mix in blender all together in high speed until smooth and creamy with no bits or lumps
2. Spoon into an 8” or 9” cake pan greased with coconut oil and dusted with cacao powder
3. Bake at 350 degrees for 20-25 minutes or until toothpick comes out and clean and finger bounces back. Allow to cool, then frost

Frosting:
¾ cup coconut milk/ coconut creamer
10oz organic dark chocolate chips
6 tbsp Ziggy Marley’s Coco’Mon
1 tsp vanilla
1/2 tsp organic instant/ dandelion coffee (optional)

1. Place all together in a small sauce pan and stir until chips are melted
2. Pour into container and set aside to cool
3. Slice cake and drizzle sauce over individual slices

YUM! Enjoy : )

Here at Wholebody Solutions we carry the absolutely fantastic Natura pillows. Natura products are designed to give people a healthier more relaxing sleep. Natura uses the highest quality of materials such as the finest wool from New Zealand, rich, organic and temperature neutral. Natura uses natural fibers woven for the fabrics they use on their products with premium latex. We carry three of Natura’s pillows!

Lavender Latex Pillow: $100
The Lavender Latex Pillow has a dual sided core and lavender enriched cover which provides a soothing night’s sleep! The Lavender Latex Pillow is naturally hypoallergenic and features a granulated latex side, feather down feel as well as a solid latex side which provides extra support for shoulder and neck muscles.

Aloe Dream Mate Latex Pillow: $74
The Aloe Dream Mate Latex Pillow will refresh your complextion and leave you feeling rested and with a radiant glow. This pillow is naturally hypoallergenic and anti- microbial. This Dream Mate Pillow will give you a boost of nourishment and TLC for tender skin on the face and neck.

Organic Cloud Pillow: $86
The Organic Cloud Pillow features nourishing organic wool and cotton which work together to give you a plush and inviting allergen and toxic free rest. Natura uses a special Natura Grow Wool that gives you a dry temperature controlled sleep.

10-Day Cleanse Information

Maintaining a controlled blood sugar level is imperative for your optimal health. Blood sugar levels that are consistently unbalanced can have detrimental effects on your body, including weight gain, diabetes, and other health issues. Do you have any of these symptoms of unbalanced blood sugar? • fatigue
• fat around belly
• irritable
• craving for sweets and/or coffee
• afternoon headaches
• lightheaded or shaky if meals delayed
• excessive appetite
• forgetfulness
• dizziness
• poor circulation

If the majority of your answers are yes, then is it likely that you are experiencing unbalanced sugar levels.

10 Day Blood Sugar Cleanse: The Facts
Wholebody's Cleanse includes an elimination diet to help your body reset blood sugar levels. These dietary changes are supported by high quality supplements specific to the organs and glands that will assist you in maintaining healthy blood sugar levels. The supplements are made with high quality organic whole foods and herbal complexes that contain many beneficial nutritional constituents that are essential to our health - as opposed to synthetic vitamins that are missing the naturally occurring enzymes and complexes. Committing to making healthier choices, such as those listed below in the table, is also a key component of the cleanse period and helps you develop habits that can stick long after the 10 day cleanse period.

Replace these...with these healthier choices:

Alcohol, soft drinks, hot chocolate: Water, green & herbal teas
Artificial sweeteners, table sugar: Raw honey, inositol powder
Chemical additives, dyes, preservatives, flavorings: Food/beverages in their "whole" state
Processed meats: Free range, quality meats
Foods fried in trans fats: Baked or lightly sautéed foods

Give us a call today for more information on our 10 day at 617- 328-6300 : )

Brown Rice Risotto with Peas, Spinach, and Basil

In large saucepan sauté 1 chopped sweet onion in 3 tablespoons of olive oil for about 5 minutes. Add in 2 cloves of minced garlic and 1 cup of short grain brown rice. Cook for about another 5 minutes or so. Add in ¼ cup pf apple juice and cook for another 5 minutes again reducing (instead of white wine this works great!) Gradually add in 3 ½- 4 cups of vegetable or chicken broth (warmed works best) and cook until rice is tender (about 50 minutes) and liquid is absorbing (there will still be some liquid which is needed for the spinach and peas) Add in 3 cups or so of baby spinach, 1 cup of thawed frozen peas and cook until spinach is wilted and the peas are hot. Now just add in a squeeze of lemon juice, a cup of fresh chopped basil, 2 tablespoons if GHEE or pasture butter, ½ teaspoon sea salt and sprinkle with Pecorino Romano Cheese. Stir well and make sure everything is mixed well and hot. Adjust seasonings as needed. You may need more salt and pepper as well. Serves 4! Enjoy : )

Sweet potatoes are certainly more than just your ordinary potato that happens to be orange and satisfies the sweet cravings we all have. They also deserve to be eaten way more than just Thanksgiving! They are loaded with antioxidants, betacarotene, vitamin A, and C, as well as important B vitamins and fiber. The skin is extremely beneficial but make sure you get organic ones since conventionally grown ones are sprayed with dyes and waxes. Here is a nice recipe for sweet potato hash which can be eaten for any meal! Great with eggs in the morning with a side of sauerkraut, or at lunch with a big salad, dinner with salmon and greens. ENJOY! • 1 large sweet potato cut into 1/2-inch dice
• Sea salt
• 2 tablespoons virgin coconut oil
• 1 green bell pepper, cored and seeded, thinly sliced
• 1 red bell pepper, cored and seeded, thinly sliced
• 1 small onion, thinly sliced
• 1 tablespoon fresh thyme leaves
• 2 teaspoons siracha sauce (optional)
• Freshy ground black pepper
• 1 tablespoon chopped fresh parsley leaves (optional)

Place sweet potatoes in a large pot and cover with cold, salted water. Bring to a boil over high heat and simmer until potatoes are tender, about 5 minutes. Drain in the sink

Heat oil in a large cast iron or non-stick skillet over high heat until lightly smoking. Add drained potatoes and spread into an even layer. Cook until well browned on first side, about 5 minutes. Add peppers and onions and toss with a wooden spoon to combine. Continue to cook, allowing bottom of vegetables to brown. Flip vegetables and toss them with a wooden spoon to expose new sections to the bottom of the pan until well browned all over, about 10 minutes total. Stir in thyme leaves and hot sauce, cook until fragrant (about 30 seconds), and season to taste with salt and pepper and more hot sauce if you like!