The biggest source of toxins in summer is also meant to be the biggest protection: sunscreen! Most people are using toxic sun blocks. These harmful products are bursting with chemicals, but they actually don’t fully protect you from the sun. Oxybenzone and octyl salicylate block the UVB rays but not the more harmful UVA rays. To safely block the sun this summer, try a product with zinc oxide as the active ingredient. Zinc is a mineral that safely blocks both UVA and UVB rays. It’s white and may take some effort to rub in, but it’s worth it. Go to cosmeticsdatabase.com to learn how toxic your favorite sunscreen may be.

Another seemingly innocent summer pleasure is an ice cold drink on a hot day. Many of these tantalizing beverages are packed with high fructose corn syrup or massive amounts of sugar and additives. One of the worst culprits is Gatorade because people rely on it for hydration, but in fact it is very toxic and will not effectively replenish the body. Gatorade is basically saltwater laced with artificial colors, flavors, and high fructose corn syrup. Coconut water contains all the electrolytes the body needs to hydrate and there is no added sugar. The best part is that it’s delicious. Also, there are many electrolyte powders that can be added to filtered water to make it more like sports water. Just watch out for fructose and sugar.

One of the biggest summer treats is firing up the barbeque grill. The smell of food cooking on the grill can be intoxicating, but the end result is often toxic. Direct flame grilling produces certain carcinogens (cancer causing chemicals). Try to blacken or char the meat, and use a pan or skillet on the grill. Eating grilled food with plenty of antioxidant-rich (brightly colored) veggies will balance out the meal. Factory farmed meat and poultry is another problem because they contain many hormones, pesticides, and chemicals. The ideal choice is organic, pasture-raised lamb, goat, beef, and poultry.

With a few modifications, it’s possible to enjoy all the pleasures of the season with your family and friends while limiting your exposure to toxins. Try this recipe for a   delicious twist on a summer classic, popsicles! Now you can have yummy fruit goodness without all of the sugar and additives.

yummy summer pops

2 cups coarsely chopped fresh fruit

1 tsp lime juice

1 tbsp honey

Additions: fresh mint, coconut milk, plain yogurt.

directions: Put fruit, lime juice and honey into blender or food processor. Blend until smooth. Taste and add more lime juice (if needed). Pour into molds and freeze for about 3 hours.

Try seasonal fruits such as watermelon, berries, cherries, peaches, and nectarines.

If you are curious about working with a nutritionist or have any questions, please contact me for a complimentary 30-minute phone or Skype session. Have a fun-filled and healthy summer!

Actually, many of these healthy and fit- looking people are starving. Plenty of them skip meals on a regular basis, live on 1,200 calorie- a- day diets, and then spend an hour or more a day doing heavy cardiovascular exercise. So, if they look healthy, why is this a problem? Every one of these individuals I have worked with experiences mood swings, anxiety, and brain fog. The brain needs fat to maintain healthy and fluid cell membranes so that the neurotransmitters (brain chemical messengers) can plug into their receptor sites. In order to make these neurotransmitters, the body needs amino acids, which come from protein. If you are skipping meals or are on a low calorie diet, then it’s not only your belly that is starving it’s also your brain!

Many of these people work full time, have children, and are always on the go. Due to a lack of food and overworking, they are often fatigued and turn to caffeine for a boost. This vicious cycle leaves them amped up and then exhausted at a deep level. This is because their adrenal glands are being overworked and are, possibly, barely functioning. The adrenals are two tiny glands that live on top of the kidneys, and are responsible not only for manufacturing sex hormones such as progesterone and estrogen but also for stress hormones such as DHEA and cortisol. They are designed to release adrenaline in times of crisis. Historically, if we had to run from a saber tooth tiger, the adrenaline would pump our muscles up and allow us to run much faster and farther. The problem is that by using stimulants we are constantly tapping into this fight or flight mechanism. It’s as if the adrenal switch is stuck in the “on” position. Over time, these essential glands become taxed and can’t produce enough hormones. This is when people really begin to increase caffeine, and with every cup they are further damaging the delicate balance of their body.

You need to keep your body in good shape, but be wise about it. Heavy cardiovascular exercise such as running further depletes the adrenals.Instead of running 5 miles a day, try to do 20 minutes of cardio at a time along with muscle and core strengthening such as weights, yoga and pilates. For deep breathing and relaxation, yoga, tai chi, and xi going are all excellent and complimentary to your cardio workout.

Eat 3 meals a day and if on the go a lot snack on healthy foods such as nuts, seeds, yogurt, and avocado. Include healthy fats such as coconut oil, which has medium chain triglycerides (MCT) that actually increase metabolism and help the body burn fat. Increase veggies as they are packed with nutrients and naturally low in calories.

If you are on a quest to lose weight, tone up, or be in shape remember there are healthy and sustainable ways to go about it. Make sure that your exercise routine is balanced and not actually making you more stressed out. If you are already fit, but are moody and anxious you may want to think about adding some more nutrient-dense whole foods to your diet.

Here is  some inspiration. This recipe is for Turbo-Charged Vital Bars, adapted from a recipe by Edward Bauman, M.Ed, Ph.D. These bars can nourish you between meals or serve as a meal in a pinch when proper food is not available. They are simple and delicious. Double the recipe and share with the whole family!

directions: Using a food processor, grind the nuts to a coarse powder and put in a bowl and set aside. Add berries to food processor with the chocolate or carob powder, maca, spices and zest, and process into a paste, adding hot water a little bit at a time if mixture is too thick and dry. Add nuts and coconut, and process until mixture forms a ball, adding more hot water if necessary. Press mixture evenly into a 9″ x 13″ inch pan, or smaller if a thicker bar is desired. Chill in the refrigerator for about 1 hour.  Cut into bars and lift carefully out of pan. Wrap individually and store in refrigerator, or vacuum seal individual bars for hikes, bike rides, work or travel.

enjoy!

If you like what you have read, and want to learn more, then contact me at kale@nutritionevolution.net for a complimentary initial consultation (telephone or Skype).

The trees are in bloom, the days are longer, temperatures are rising, and this can only mean one thing, ALLERGY SEASON. Yes, with the lightness, bounty and joy that is spring also comes a darker side in the form of runny nose, watery and itchy eyes, and a massive increase in the use of allergy medications. You will be happy to know that there are many alternatives to medicated nasal sprays and pills. Let’s first examine why so many people suffer from seasonal allergies.

It seems that most people just accept seasonal allergies as a part of life that they can’t really change. They often can identify the allergens, but seldom ask or get told what the underlying cause is. The answer is total load; this is when your body hits a saturation point due to toxins. The liver becomes overburdened and then the other detoxification organs (lungs and skin) pick up the slack. At this point allergies and skin rashes are common. So even if you suspect that you are allergic to pets or pollen, you may want to examine your diet, because this is where allergies usually begin.

Most people eat foods that they are allergic to every day. This causes the immune system and liver to be called into action. Repeating this process over and over makes it easy for the body to hit its “total load”. Avoiding processed foods is one major way to reduce total load, as these denatured foods contain many chemical additives that are difficult for the liver to process. Another way is to look at your consumption of common allergenic foods such as gluten, dairy, corn, sugar, and soy. If you eat any of these foods often, then eliminate them and see if your symptoms improve.

Unfiltered tap water, plastic, household chemicals, perfume, cosmetics, lotions, furniture, and even that “new car smell” could be adding to your body’s toxic burden. Limiting exposure to toxins in your environment can provide tremendous relief to your liver and immune system. Look for all-natural, non-toxic alternatives.

To relieve existing allergies, try a vitamin/mineral/antioxidant/herbal allergy support blend, a neti pot, or a natural nasal wash. Nettles, mullein, ginger, and licorice are beneficial for the lungs, liver, and immune system. Try brewing a tea or taking a tincture. Neti pots use sea salt and water to clear congestion and can provide quick relief. Look for nasal washes that contain saline, xylitol, and herbs.

Increase seasonal fresh fruits and (especially) vegetables. Both are high in antioxidants and flavanoids. Antioxidants fight free radical damage generated by toxins, and fiber ensures proper elimination of toxins. Flavanoids are plant pigments that have a wide variety of benefits. Onions, apples, citrus peel, grapes, buckwheat and broad beans are high in the flavanoid quercetin, which is an antioxidant and natural antihistamine. Garlic contains allicin, which has powerful decongestant and antimicrobial properties. Eating these foods is a simple and effective way to make spring more pleasant for allergy sufferers.

Try this simple and delicious seasonally inspired soup. It’s an easy way to incorporate the foods that I’ve suggested, and is healthy and tasty even for those who don’t have allergies.

happy Spring Soup

1 bunch asparagus, bottom snapped off

1 bunch purple and orange carrots, cut lengthwise

1 bunch spring greens, chopped

2 turnips, sliced

1 onion, sliced

2 cloves garlic, diced

2 stalks spring garlic, cut lengthwise

2 tsp black peppercorn, to taste

2 tbsp Miso paste, stirred into 1/3 cup of water

Optional: cayenne pepper, fresh cilantro or parsley

directions: Place veggies in a pot with garlic, onion, and peppercorns. Cover veggies with boiling water and simmer for 15-20 minutes. Turn off heat, let stand a few minutes, and then add miso paste.

enjoy!

To learn more about how to reduce toxic burden in your life, join me on Sunday, April 18^th in San Francisco for the next Detox4Life workshop. Go to detox4life.net for more information. Also, check out my blog at nutritionevolution.net

1.      How can the US as a whole feed kids in a more healthy way, and whose responsibility is it (government, families, schools, etc.)?

It’s all of our responsibility. The government should not let toxic substances such as hormones, pesticides, GMOs, artificial colors/flavors, corn syrup, artificial sweeteners, bleached flour, and so on be included in the food supply to begin with. These are not what the human body runs on and are direct causes of disease and brain chemistry imbalances. Until that happens, it’s up to families to educate themselves and their children about a healthy diet and lifestyle. If kids aren’t  weaned on fast food to begin with, they won’t know what they are missing. It’s up to the schools to adhere to a higher standard than what the government requires. Children are the future, and they need to eat food that allows them to function at the highest level possible.

2.       What do the panelists think about school foods and should the choices be more healthy and how?

It’s amazing that food that is basically harmful and toxic continues to be served to children (or anyone). In addition to writing to Congress to change the laws, parents need to get more involved. There are organizations that are working toward getting nourishing foods into schools and some are even teaching kids how to grow their own vegetables. Here are some worthy organizations that parents can get involved with: The Edible School Yard,  Sustainable Table, Farm to School, and Enivronmental Education Council of Marin.

3. How can parents  identify and  shop for healthy food?

Education is key. Learning which ingredients are harmful and which will nourish your child is crucial. Keep in mind that real food is what the body requires, so the more you can reduce or eliminate processed foods the better. Avoiding the middle aisles of the grocery store is helpful since that’s where most of the processed foods are.

4.       How can parents prepare healthy meals?

Busy parents need to learn how to prepare simple and nourishing meals. It can be as easy as doubling up on meals and freezing the leftovers for later meals. Invest in a thermos so the kids can bring soup/stew/chili for lunch. Use simple recipes with whole food ingredients.

5.       How can we teach kids about identifying and eating healthy foods?

This is absolutely necessary if we are going to help future generations grow up healthy, well-functioning, and happy. Allow them to be part of meal preparation. Teach them (and yourself) about the seasons and how different vegetables come out at different times of year. Children love color and shapes, so this can become a rewarding family tradition.

6.       What about talking to kids about why healthy eating is important for long-term health, and how do parents to talk to kids about their specific needs (especially if kid is overweight)?

Kids are smarter than people realize. If you explain to them that food is fuel and that they need high quality fuel to feel good and avoid illness, then more often than not they will understand. Most overweight kids don’t want to be that way, and when they find out that changing their diet is not only beneficial for their health but also for their waistline they are often happy to make changes. Education is crucial!

Here is a hot cereal recipe that is nutrient-dense and tastes delicious. If you are too busy in the morning, make it the night before and reheat  it (stove-top) in the morning.

sho’s hearty hot cereal breakfast

1 cup gluten-free oats or 1 serving quinoa or buckwheat hot cereal

water (depends on which grain you are using)

1/4 cup coconut milk

1 tbsp nuts

1/2 apple or pear

Himalayan or sea salt

1 tsp black sesame seeds

1 tsp almond or hazelnut butter

optional: ginger, cinnamon, nutmeg, cardamom

directions: Follow the package directions for basic cereal. Substitute 1/4 cup of  the water for coconut milk. Put water, coconut milk, nuts, fruit, salt, and spices in a pot and bring to boil. Then follow the directions on the package. Once cereal is done stir in sesame seeds and nut butter. There are many variations. You can use hemp or almond milk, various nuts and seeds. In summer, blueberries work well.

enjoy!

We live in an incredibly fast-paced world, and people are always looking for convenient solutions to day-to-day living. This is most prevalent when it comes to food. Fast food joints are on every street corner, and there are instant soups, snacks, and ready-made meals lining the aisles of the grocery store. Much of this fast food is prepared using microwave ovens. Nearly every home, restaurant, and business has one. So, why is this is a problem?

Think about this common statement: “I’m going to nuke my dinner.” NUKE??? This is not a term that should be associated with the very fuel that is making our body run. Granted, microwave ovens are not the same as nuclear radiation, but they are using a form of radiation, which modifies the molecules in food. When you put food in the microwave, it alters the chemical structure into something that the body does not recognize. When the body does not recognize a substance, the immune system comes in to fight the invader. This is how allergies and inflammation are created.

Putting food packaged in plastic into a microwave is even more dangerous, since the chemicals in plastic leach into the food. One of the worst offenders is baby formula! The nutrients are changed, and in the process the baby receives a healthy dose of toxins. The liver becomes overloaded, leading to weaker immunity, allergies, eczema, and inflammation. Simply heating water on the stove would do the trick , and really does not take more than 5 or 10 minutes.

What solution do I offer for reheating food, and making food in a hurry?  The mighty toaster oven! It’s not lightning fast, instead of 30 seconds to reheat lunch it may take 5 or 10 minutes. Is that really such a long time to cook food that does not create allergies and inflammation? Using a slow-cooker may seem counter-intuitive for making food in a hurry, but it can save plenty of time. You throw your ingredients in the crock pot in the morning, and come home to a tasty home-cooked meal. You can freeze the leftovers, and use them for lunch or for a quick dinner.

I know everyone is in a hurry, but if we don’t have our health, all that rushing around isn’t going to matter. Our culture has evolved to a point of not putting much importance on eating nutrient-rich food. If we can refocus and realize that eating healthy now saves time on illnesses down the road we will lead much more energetic and vital lives.

sho’s simple stir-fry

1 bunch Swiss chard, chopped

1 onion or leek, chopped or julienned

1 cup shitake mushroom, chopped

1 cup purple cabbage, chopped

1 tbsp coconut oil

1 tbsp wheat-free tamari, to taste

1 tbsp black sesame seeds

1 tbsp curry paste

1 bunch fresh cilantro, chopped (more or less, to taste)

salt and pepper, to taste

optional: few splashes, rice wine or apple cider vinegar

directions: Turn stove to low-medium and heat coconut oil and curry paste for 1 minute. Add onion and saute’ until soft. Add shitake and red cabbage. Let simmer for 5 minutes, then add chard and tamari. Cook for  another 5 minutes, and stir in sesame seeds and cilantro.. Chicken, beans, or tempeh  can be added for protein. Serve over brown rice or quinoa.

enjoy!

Welcome to the New Year! I hope that this is a year filled with health and happiness for everyone. It’s a time rich with exciting possibilities. I am in the process of expanding my practice and making changes to the blog and website. There will be more frequent updates with shorter entries, but I will still write the long articles as inspiration strikes. Last year was a year of setting a foundation, and now I am happy to announce that I am practicing at a new wellness center in Sausalito, Soluna Health. Additionally, I will be at The Mindful Body more frequently, and there are workshops and classes on the horizon as well.

Two weeks ago,  Jana Axelrad, L.Ac. and I led a Detox 4 Life workshop. We taught people how to rid their lives of toxic chemicals in food, beauty products, and their environment. We also discussed how to manage stress and keep the body running optimally. Look for more workshops and a retreat in the near future.

Please browse the website as I make many changes, including a deeper explanation of my services. My specialty is gluten-free programs, as gluten intolerance is on the rise and many people have no idea how to live a gluten-free life. I will be blogging about this soon.

I am available for free, educational 30 minute to one hour talks. I can come to your office, yoga studio, or organization and speak on a wide variety of topics including healthy lunches, eating healthy for busy people, healthy alternatives for kids, and why going gluten-free can change your life!

My next informational blog will be “No Nukes!,” about the dangers of microwave ovens.

Since I am finding that most people are not eating enough veggies, please enjoy this simple and delicious recipe for Brussels sprouts in brown sage butter.

sho’s simple brussels

1 lb Brussels sprouts – washed, trimmed, and cut in half

3 tbsp unsalted butter

3 tbsp fresh sage – chopped

To taste – Himalayan salt and fresh ground pepper

directions: Steam Brussels sprouts for 5 minutes and drain. Melt butter in a saucepan, then add sage and let cook until sage wilts. Add Brussels sprouts, salt and pepper. Cook for about 5 minutes (stirring occasionally). Sprouts should be lightly browned.

enjoy!

If you are hosting a holiday gathering, you can choose healthy alternatives to holiday classics. When you bake a plethora of delicious treats use organic unprocessed sugar. Also cut back on the sugar called for in the recipe. I have been experimenting with low-sugar baking and  have realized that most recipes simply contain too much sugar. An overdose of sugar at the holidays can increase stress and anxiety, and cause overeating. When we eat sugar, our body releases insulin to lower the blood sugar. When this happens we become hungry, and a vicious spiral of over-consumption is triggered.  It is also cold and flu season, and sugar lowers immunity, which is one more reason to cut back. You can also replace white flour with healthier options such as brown rice, sorghum, buckwheat, and quinoa. Adding flax meal or hemp seeds to baked goods also increases the protein, causing a less rapid rise in blood sugar. Since large amounts of butter are used, switching to an organic hormone-free butter is suggested. Basically, increasing the quality of all your raw ingredients will increase the nourishment of your holiday foods. 

When going to a gathering other than your own, you can contribute a dish or two that are healthy and tasty. Most hosts are happy to receive the extra dishes. Pacing yourself is another good idea. Many people believe that they get drowsy and feel almost drugged after a holiday meal because of the tryptophan in the turkey. You would have to eat a whole turkey to receive enough tryptophan to induce that level of drowsiness. All meat contains tryptophan and turkey does not have excess. So what is the real reason for the groggy nap inducing effect of the holiday meal? Over-eating and drinking! All those carbohydrates from the bread, potatoes, chips, wine, beer, and desserts are the real culprits. Consuming these foods increases serotonin, a calming neurotransmitter. Even though serotonin is manufactured from tryptophan it needs carbohydrates to cross the blood brain barrier. The poor turkeys have been getting a bad rap all this time!

Managing your stress at the holidays can allow you to have a much more enjoyable time. Try to take some time out each day for yourself for relaxation. Even just a few minutes each day can make a big difference. Try meditating, stretching, deep breathing, writing in a journal, reading, or anything else that brings you peace. If you have a little more time take a hot bath in Epsom salts with a few drops of lavender oil. The Epsom contains magnesium which will soothe tired muscles and lavender oil is calming. Yoga, tai chi, xi gong, or even going for a walk can all increase your sense of peacefulness. 

sho’s autumn root veggie puree

 1 huge red beet

2 turnips

1 sweet Potato

4-5 small purple potatoes

2-3 small Parsnips 

1 large onion

1 tbsp ghee—to cook the onions

1 can organic coconut milk

3 cloves Garlic

1 or more tbsp curry powder

optional: top with yogurt

 directions: Steam the root veggies until soft. Next melt ghee in a pan and then add garlic and curry spice, heat for about a minute. This infuses the ghee with the spices. Add onions and saute until soft. Put all the ingredients in the food processor until you have a mush.   Serve over quinoa, buckwheat, brown rice or stuffing. YUMMM!!! 

Come and try this recipe and other holiday fare at the holiday healing open house. There will be complimentary mini-facials, acupuncture, energy work, and of course food! I will be offering some special holiday deals on consultations. So, stop by and ask me how to keep stress-free this holiday season and into the new year. 

What did I learn that swayed me?

For one not all meat and poultry is factory farmed. This was huge for me as I learned about cows that lived in nature eating grass (as cows should) instead of soy, wheat, and corn. There were chickens that roamed freely eating grass, weeds, worms and bugs, (as chickens should). These animals were not kept in tight quarters and never allowed to see the sun. Conditions which propelled the animals to a lifetime of illness and therefore antibiotics.  The sun is crucial to the immune system of mammals (vitamin D), and those who don’t see it will suffer from frequent illness.

Just like humans each animal has certain foods that it is designed to run on. A cow has 4 stomachs which are meant for processing grass. When you feed the animal wheat, corn, and soy it becomes sick in the same way a person who has celiac disease (inability to digest gluten) becomes very ill when they eat wheat. Over a lifetime these animals immune systems are weakened to the point of constant illness. The factory farmed solution? Large amounts of antibiotics, which do end up in the consumer’s bellies contributing to antibiotic resistance and a weakened immune system. Thankfully, here in the land of plenty there are countless farms who subscribe to a different philosophy of sustainability and ethical treatment of animals. Luckily, this movement in spreading.

What about the fact that it takes 16 pounds of grain, 35 pounds of topsoil, and 2,500 gallons of water to produce one pound of grain fed meat. This is awful for the planet and for the animal. Instead of feeding the animals food that they are allergic to they can simply roam the land grazing on what they are meant to eat, grass. Grass-fed meat is rich in vitamin E and omega-3 fatty acids which help prevent heart disease, support our cell membranes, maintain healthy joints, skin, and brain. Grass-fed meat also is rich in CLA (conjugated linoleic acid). CLA is a fatty acid that increases HDL (good cholesterol),  reduces belly fat and has been shown to be beneficial in preventing cancer.

Some people ask “what about eating organic meat?” Organic means that there are no chemicals in the feed, but it does not ensure that the animal ate the food that was best for it. Grass-fed meat should not be grain finished. Even though Niman Ranch is of a much higher quality than most meat on the market, they still use grains to fatten the animal up in the last 3 months. This is preferred to animals who never  were free-range, but it is not optimal. That’s the advantage of shopping at the farmers market, you can ask questions and make educated choices. My personal favorite is  the pasture-based Marin Sun Farms. This is an excellent sustainable cooperative. The egg yolks are bright organge (beta-carotene) instead of pale yellow. This is because the chickens eat worms, bugs, and grass which produces eggs with the highest amount of nutrients. The whole chickens make a delicious soup, broth, or roast. I’m even making goat stew and burgers on a regular basis.

Even though I’ve made the switch, I still feel Americans eat way too much meat. Personally I don’t eat it every day, and certainly not 3 times a day. I think as with all food, moderation is the key to balance. No mammals are 100% vegan, not even the deer and the cows. Why? They are eating bugs which do count as protein.  Why is protein (high quality) so important? The body needs protein for growth and repair. Our brain chemicals known as neurotransmitters are made from amino acids which are the building blocks of protein. Imbalanced neurotransmitters can lead to mood swings, depression, ADD, anxiety and a range of personality disorders. When we don’t get enough protein we simply do not have the raw materials that our bodies need to run optimally. If someone does choose a vegan diet, I urge them to skip all those highly refined foods such as fake meat, powders, and bars. A simple protein powder such as hemp or rice works well. Beans, nuts, and seeds are the main protein options for a whole food vegan diet. It is quite a challenge to have the variety that is optimal while staying away from processed foods. It’s also impossible to get enough zinc, and B12 on this diet, so a supplement becomes necessary. This is what really made me think about it different. If it was an optimal diet then all the components would be there. It’s a little easier for vegetarians as  yogurt, cottage cheese, and eggs all count as animal protein. Many are now flexitarian, eating fish and even chicken occasionally.

Whatever combination of food you may choose, always remember to keep it varied. This ensures that the body has all the nutrients it needs to keep you happy, energetic, and healthy!

Try this combination of veggies and meat (or beans if you are vegan/vegetarian) for a tasty meal that makes a yummy lunch the next day. You can double the recipe and freeze some for later use. As with most of my recipes you can switch the veggies up based on the season.

Sho’s quick and easy not-quite shepard’s pie

1 pound ground beef or goat (pasture raised) Vegetarians can use beans.

1 onion

1/2 small head of purple cabbage, chopped

1 large or 2 small heirloom tomatoes, diced or chopped

1 bunch of kale or collard greens, chopped thinly

1 cup yellow string beans

1 large sweet potato

blend of fresh herbs, to taste (any combo of thyme, basil, oregano, and sage work well)

1-2 tsp cumin

1 tsp paprika

1 tsp Italian dried herbs

1 tsp himalayan salt, more to taste

1 tsp fresh cracked black pepper

1 tbsp ghee or coconut oil

1/2 tbsp butter

optional:  1 tsp cayenne pepper

directions: Place sweet potato in veggie steamer and steam until mushy. Saute the dried spices for minute or two in the ghee or coconut oil. Then add onions and ground beef. Saute on low/med just until meat starts to brown. Add vegetables and fresh herbs. Cook on low until veggies begin to soften, 7-10 minutes.  Then put veggie and meat mixture into a baking dish. Mash the sweet potato adding butter, salt, and pepper. Put sweet potato on top of veggie mixture. Then cover with foil, and bake on 350 for about 25-35 minutes. Pull off foil for last 5 minutes if browning sweet potatoes is desired.

enjoy!

next workshop on November 8th. Detox for life part 2! detox4life.net for more info.