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joyfalzonefive health coach approved meals ready in 6 minutes or less
No CommentsRead moreI posted this on Instagram but I thought it should live here too. I’ve been neglecting the blog over the past year because I think we’ve all just been in survival mode, you know? I’ve been relying more and more on ready made meals as life is busier and I am just plain TIRED! These are some of my go-tos and I hope you enjoy them too!
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joyfalzonemy favorite kale & white bean soup
No CommentsRead moreWay over due, my favorite kale and white bean soup recipe is finally up! This recipe is a labor of love but always worth it. Since becoming a momma I’ve relied way more on canned beans but with this particular recipe, using dried beans makes a noticeable difference. First, you’ll soak the beans overnight, drain them and cook the beans with onion and herbs. Then you’ll make the soup and add the bean mixture in. This process may seem unnecessary but it adds to the depth of flavors. I hope you enjoy this as much as my family and definitely make a double batch if you have a big enough pot!
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joyfalzonesimple potato leek soup
No CommentsRead moreIt’s been awhile since I’ve posted any recipes but I made this the other day and figured I should post it! It is super easy and will nourish your microbiome (gut bacteria). Leeks, which are in the onion family, contain lots of fiber, which is what your microbiome “eats” and are an all star cancer fighter! They are angiogenesis inhibitors which means they prevent abnormal cells from obtaining blood so they can’t grow into cancer!
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joyfalzonesummer einkorn salad
No CommentsRead moreI meant to post this one while it was still… summer. However, now it’s October and I figured I will just post it so it’s up for next year when tomatoes and cucumbers abound! This salad is so easy and adaptable and perfect to take on the go because it doesn’t get soggy!
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joyfalzoneiron rich summer chop salad
No CommentsRead moreI want to do an in depth post on iron soon, but until then, here’s a couple helpful tips on iron absorption (just talking plant based iron here – I’ll talk about heme iron in the upcoming post). Some excellent sources of plant based iron are legumes, dark leafy greens, whole grains, chili peppers, asparagus, parsley, turmeric, cumin, onions, seeds, beets, broccoli, herbs, and so many more. Women of child bearing years and children have increased iron requirements and there are a couple easy ways to increase absorption of plant based iron!
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joyfalzonecreamy kale ceasar salad recipe
No CommentsRead moreI know you’re probably skeptical of this “vegan” ceasar dressing but it is seriously amazing! I have been eating this salad every day for over a week now! I love that the dressing has no added oil, just good, nutrient dense fats from the sesame seeds. I could eat the dressing plain, it’s that good! Topping this salad off with a sprinkle of the vegan parmesan also makes it so much better! Give it a try and let me know what you think! Remember to hashtag on Instagram #hellowholefoods!
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joyfalzonebusy momma lunch ideas
No CommentsRead morePer your request, I am dedicating a post to my favorite go to lunches as a busy momma. I’ve found it’s really hard to nourish yourself properly when you have little people constantly hanging on you and demanding your constant attention and energy. Honestly this was hardest when I only had one baby. My first rule of thumb has been to only have nourishing foods in the house. If you have processed food in the house (cookies, crackers, bagels, candy, pretzels, etc.) of course you are going to eat it instead of veggies and you’re really setting yourself up for failure. These kinds of foods are nutrient sparse and will make you feel even more exhausted. If you keep those types of food out of the house and fill your pantry and refrigerator with whole foods, that’s what you’ll eat!
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joyfalzonecreamy pumpkin soup
No CommentsRead moreThis recipe definitely does not fall under an easy weeknight meal like most of my other recipes do, but it is so delicious I had to share. It’s perfect for Thanksgiving or a first course for a dinner party. Once I year, I lovingly, painstakingly peel fresh chestnuts to make this soup because it’s that good!! Peeling fresh chestnuts is a labor of love, they just have a mind of their own. Some come out of the shell perfectly and others just refuse. This method of peeling generally works pretty well but I never have an easy time no matter which method I’ve used. I’ve seen pre-peeled chestnuts before but I’ve never used them for this recipe so if you try them let me know how the soup turns out!
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joyfalzonenourishing 10 minute meal for a pregnant momma (or anyone)
No CommentsRead moreWhen I asked you all what you wanted to see here on “hello wholefoods” one of the answers I received was recipes for pregnant mommas! While all the recipes I post here are nourishing for pregnant women, I figured I’d highlight some specific foods and nutrients that are sometimes lacking in a typical diet. Another thing that I mention in my post “taking care of yourself in the 4th trimester” is that getting into the routine of eating easy, nourishing meals and snacks BEFORE you have the baby is so important because it is so much harder to take care of yourself after the baby arrives. Today I am sharing a 10 minute summer pasta dish with a nutrient dense pesto!
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joyfalzone6 ways to improve your microbiome (that don’t involve probiotics)
No CommentsRead moreToday I’m talking health of the gut microbiota, also referred to as the microbiome (the collective genome/community of bacteria and microbes living in our colon/large intestine). Believe it or not, we have some 1.5 quadrillion bacteria and probably ten times that in fungi and in contrast 50 trillion human cells. We are barely human! Not only are we dependent on these little critters, they also have a tremendous impact on our health! Dr. Justin Sonnenburg of Standford University and author of The Good Gut describes our gut microbiota as the control center for so much of our biology, immune function, metabolism, and even our brains are affected by chemical signals that microbes secrete in our blood stream which in turn affects mood, behavior and the progression of neurological diseases (anxiety, depression, autism, Alzheimer’s). There is research showing how certain bacteria or the lack thereof can predict which cancers you will get, whether or not you are obese and even if a baby will have colic. Scientists have only recently begun to grasp the enormity of the impact gut bacteria has on our overall health, but what they do know is mind blowing!
lunch
hello wholefoods > lunch