Products: Kitchen

Products:Kitchen

Its always interesting to open up a friend's kitchen cabinets to see what they use and cook with! Here is a sneak peak into our cabinets....our must have's, the brands we love and what we find important for our families. This topic is lengthy, but we have consolidated it to the basics.












Pamela's baking mixes are great for quick and easy special treats. Their chocolate cake and frosting is hands down the best cake we've ever had. It is gluten free and can be made with no cow milk! Cake mix is easily found at Wegmans or Whole Foods, however you will have to buy their icing on Amazon or Vine Market. For a quick snack, we reach for the Whenever Bars.








Bob's Red Mill has a large variety of baking ingredients we keep on hand. They promise quality you can trust and they do not disappoint! They have an indredible variety of gluten free and organic flours. For our kitchens we keep the Oat Flour or Gluten Free All Purpose Baking Flour on hand. You can easily find their products at most grocery stores.








GT Kombucha this fermented drink is gaining quite the following. Loaded with probiotics but not sugar, we consider this a staple in our fridges and even our kids love it! You will now find most flavors at most grocery stores.






Cheese...we are passionate about this food staple. Surprisingly we rely on Trader Joes and Costco for the freshest and best prices for all our cheese needs. The staples in our homes are Sliced Dutch Goat Cheese, Goat Chevre, Petit Basque, Manchego, Goat Cheddar, Pecorino Romano, and Buffalo Mozzarella. We could do a whole lot more on cheeses but we will contain it to just this one paragraph!


Spiralizer is a great little product that allows you turn your veggies into instant noodles! It's a great way to get veggies into those picky eaters! 




Our Substitute List is our version of a cheat sheet on how to change your recipes to be a healthier, yummy version!




Thrive Market, Door To Door Organics, Amazon  now a days, you can get anything shipped to your home in no time! With our busy lives, we rely on some items to be brought right to our door. These cyber stores offer a great amount of selection and sometimes even better prices!


True Wellness Pinterest is constantly updated with our favorite brands, products, recipes and tips!  

Products: Beauty

Products: Beauty

We know that this is one area that can be really overwhelming when it comes to making the healthiest decision! It's surprising to many people just how many nasty ingredients are snuck into our skin care and do you really want to be absorbing additional toxins? If its important to you the quality of food you are putting into your body, it should be equally important what you are putting on to your body!
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EWG.org is thorough cosmetic data base that we often rely on. You can get great information for what ingredients to watch out for and also to see a rating of almost ANY product! They make it easy to see how much of the ingredients are toxic, what products are safe and the simple explanation for the ingredients we can't even pronounce!
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Honest Beauty is the new comer on the makeup and skincare scene, so we don't have a ton of experience with Jessica Alba's product quite yet. We can say we are fans of her other baby and home products. From her mission to the ingredients she uses and keeps out of her products...we give this line the green light! These products are currently only available online.
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The Honest Company continues to impress us with each product they put out! From lotion to deodorants, we have found these products to be great! Although they are sold as baby products, we use them on the whole family! While its easiest to order these products online, some are available at Target and Whole Foods.
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Weleda has quite a history of developing products to heal the whole body. We are fans of their baby products, deodorants, lotions and toothpaste! They can easily be found at Wegmans and Whole Foods.
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Dr.Bonner's has a famous packaging that is hard to miss! They have a clean castor oil soap that can be used as shampoo, body wash and even for cleaning. You can find this at Whole Foods.
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Tarte is a amazing high end makeup line that we have fallen in love with. Their products are free of parabens, mineral oil or sulfates. This product is found at Sephora.
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Dr. Hauschka is a high quality line of skincare and makeup. Their products come with a hefty price tag but you can trust the ingredients, hands down. Their products can be found at Whole Foods and Wegmans.
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Josie Maran we are whole heartedly in love with her line! From her rich, pure argan oil to her gentle cosmetics, these products do not disappoint!  
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True Wellness Pinterest on Beauty check us out on Pinterest for even more of our skincare tips and products we love!

Products: Home

Products: Home

We are doing a mini series on a common question we get from clients, what products are safe to use? We have compiled a list of all of the brands that we use and trust in our home and on bodies! Take a look for the following posts on Beauty, Home & Kitchen. 

The Honest Company- we really love just about all of their products, which started as just a baby line. From laundry soap to all purpose cleaners, the make trusty products with no harmful chemical or toxins.


Biokleen's motto is "tough on dirt, gentle on the earth" They offer a wide variety of home care products. They have a line, Bac-Out that is blend of live enzyme- producing cultures, citrus extracts and essential oils which eliminates stains and odors like magic.

Seventh Generation easily found at most popular stores. They also have a range of plant based products that we trust in our homes.

A Clean Home is a blog post we did detailing tips and alternatives to use in your home. From cleaning your mattress to a safe homemade air freshener, look here!


TrueWellness {Home} is where we have compiled products, cleaning tips and great information. There might be some surprising unhealthy items in your own home!

EWG.org is a great way to see a toxic rating on products you already have in your home or products you are considering buying. They give you an in depth look at the toxicity hazards, cancer causing ingredients, allergies, plus a rating of each of the ingredients with details of what they are. There website also offers plenty of other information on what are the most offending products, ingredient decoders and so much more!

recipe WEDNESDAY: Strawberry, Rhubarb and Apple Quinoa Crumble

Strawberry, Rhubarb and Apple Quinoa Crumble 

8 thin red rhubarb stalks, sliced
2c strawberries, halved
1 apple, diced
1tsp vanilla extract
juice of a lemon
2tbsp raw honey 
1 c rolled quinoa flakes 
1c rolled buckwheat flakes 
6 tbsp coconut oil 
15 fresh soft dates, stoned
sea salt to taste

Preheat the oven to 350°F. Grease a 9 inch baking dish with a bit of coconut oil.
Place all fruit in  baking dish and toss with vanilla extract and honey. Prepare the crumble in a separate bowl by thoroughly mixing quinoa flakes, buckwheat flakes and salt. Chop the dates and add to the mixed flakes together with the coconut oil. Mix crumble by hand until large crumbs are formed. Distribute crumble topping evenly over the fruit. Bake in the oven for 30 minutes. 

recipe WEDNESDAY SPECIAL

recipe WEDESDAY SPECIAL: How To Modify Recipes!

We realize that for some True Wellness approved eating is a whole new world! Make it easier on yourself by learning to transform you favorites or by learning to simply adjust yummy recipes you come across. We also suggest keeping your blood type specific diet in the kitchen to reference when making a meal. You can often substitute a type of meat, vegetable, seasoning or grain in your meal to maximize the benefits. Have fun and be inspired!

milk= heavy cream, goats milk, hemp milk or almond milk can all be substituted. choose wisely as some flavors may change the flavor of your dish.

onions=leeks! onions clog our lymph and should generally be avoided if possible. leeks are a great alternative and can easily be found organically grown in your grocery store.

white flour=spelt flour is one of the easiest to alternate for regular flours, although it is not gluten free it can be used in moderation. you can easily find great gluten free alternatives of all purpose flour by Bob's Red Mill, Arrowhead Mills and King Arthur's flour for starters. Be extra careful when baking as most recipes are sensitive to the type of flour called for.

sugar=maple syrup or honey. with some recipes you can deliciously replace the sugar for these local, organic options.

canned foods=try fresh when available. if not that is not an option, frozen is a great alternative. for beans we highly recommend soaking your own for maximum health.

cheese=you can find delicious alternatives to cow dairy, everything from cheddar to feta to mozzarella. we are big cheese lovers here and have found a plethora of cheeses that are simply amazing. some of our favorites that can be easily found at most grocery stores are drunken goat, manchego, petit basque, buffalo mozzarella and chevre. have fun experimenting with new types!

vegetable oil=quality olive oils, butter and coconut oil will work wonderfully and can add great dimension to a dish. as always shop for the best quality ingredients that are organically grown.

bread crumbs=toasted Ezekiel bread or another gluten free bread is a yummy alternative. after toasting, put in food processor and season to your own taste, blend. so much yummier and with no hidden junk!

rice=why not ditch this nutrient lacking carb and try quinoa, barley, lentils or some of the other alternatives on the shelf! it may take a few tries before you learn to cook and season it to your liking.

recipe WEDNESDAY: Zucchini Tomato Rice Gratin

Zucchini Tomato Rice Gratin

Many people with back yard gardens know the challenges of staying on top of the abundance of summer veggies from your back yard. This recipe is a great way to make use of  just those vegetables! It makes a yummy side dish or even light meal. If you don't have a garden, these vegetables can all be found organically and locally during this time of year.








1/2 c uncooked rice
5 tbsp olive oil
2-3 medium zucchini, sliced 1/4-inch thick
2-4 plum tomatoes, sliced 1/4-inch thick
1 medium onion, diced
 2-4 garlic cloves, minced
2 beaten eggs
1 tspn chopped thyme
1/2 c grated Pecorino Romano
sea salt and ground pepper to taste

Preheat oven to 450°F.
Begin to cook rice as directed.


While rice cooks, lightly coat zucchini slices in olive oil, salt and pepper then line on first baking sheet. Roast for 20 minutes, flipping halfway through.  Repeat for tomatoes, but only roasting for 10 minutes.
Heat olive oil in pan, add onions and garlic. Lightly season and allow to cook until preferred amount.
When rice finishes, mix in onions and garlic along with thyme, seasoning, half of the cheese and beaten egg.
Coat a bake dish (approximately 8x8) with olive oil. Layer rice mixture on bottom of dish. Arrange half of roasted zucchini on top. Layer zucchini slice, then tomato slices followed by remaining cheese. Bake for additional 20 minutes. Enjoy!

recipe WEDNESDAY: Oven Roasted Brussel Sprouts

Oven Roasted Brussel Sprouts

 

Brussel sprouts have gotten a bad reputation for far too long! Forget the boiled, mushy vegetable that you remember from childhood and give these beauties a try! I have seen plenty of people discover their love of brussel sprouts after having them prepared properly. They are highly beneficial for all you blood type O's! We recommend using a seasoned iron skillet for the tastiest dish!



1 pound Brussels sprouts, trimmed and halved lengthwise
2 tbsp extra-virgin olive oil
 sea salt, fresh ground pepper to taste
1-3 cloves of chopped garlic

 

Preheat oven to 400°F. Toss Brussels sprouts with oil, salt, pepper and garlic on skillet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside, 30 to 35 minutes. The leaves that are loose will be especially brown and crispy. Transfer to a bowl and serve.



Try these other combinations as well, by just adding these ingredients:

Rosemary and Pecorino Romano
Cranberry and Pecan
Kale, Goat Cheese and Balsamic

recipe WEDNESDAY: Butternut Squash Lasagna

Butternut Squash Lasagna

This is a comforting twist on an old classic. What is great about this recipe is you can adapt it to whatever you have on hand! No spinach? Add kale or arugula! No buffalo mozzarella? Use a mild sheep feta! So many options, enjoy a new recipe each time you make it! We have added leeks to this recipe instead of onions. Dr. Rau Swiss Secret believes that onions clog the lymph. They are ok to eat on occasion, so if you want to make this original recipe use onions instead of leeks.

4 cups  organic, cubed butternut squash

16 oz organic spinach, washed and dried

3 leeks, thinly sliced

1 lb gluten free lasagna strips (enough for three layers)

12 oz sheep ricotta

3 balls buffalo mozzarella

1/2 cup grated pecorino romano

chili flake

4 cloves of organic garlic

1/2 cup organic basil, julienned

Organic olive oil

Organic butter

for the beschamel:

1 3/4 pints heavy cream or goat milk

several sprigs of parsley

1/4 teaspoon organic nutmeg

10 organic peppercorns

1/2 teaspoon chili flake

1 bay leaf

6 tablespoons organic butter

1/2 cup spelt flour

2/3 cup grated pecorino romano

Preheat oven to 425F. Drizzle the butternut squash with olive oil and sprinkle with salt and pepper. Roast the butternut squash for about 30 minutes, or under soft and browned. Meanwhile, over medium heat, saute the spinach in 2 tablespoons of olive oil and add 2 minced cloves of garlic and a pinch of chili flake. It should be totally wilted. Set aside on a paper towel to drain. To caramelize the leeks, melt 1 tablespoon of butter and a tablespoon of olive oil in a large pan over medium heat. Add the leeks with a big pinch of salt and cook down for about 30-40 minutes.. Halfway through add the remaining two cloves of minced garlic. Set aside.

Boil the lasagna noodles until just al dente (one minute before what the box says to cook it to). Set aside in a bowl of cool water (from the tap is fine).

Slice the mozzarella into 8 slices per ball.

For the beschamel:

Bring the cream and everything else except for the butter, flour, and pram to a simmer. In a separate sauce pan, melt the butter and add the flour. Stir until doughy and smelling a bit nutty (about one minute). Strain in the cream about a half cup at a time, whisking to incorporate with the butter and flour mix. It should be smooth and velvety, not chunky or too thick. If it is, just add some more cream to thin it out. Add the pecorino romano and set aside.

Pre heat the oven to 375

In a pyrex dish, place a layer of noodles, a bit of the vegetables, the mozzarella, dot with a third of ricotta, add the basil, and cover with a 1/4 of the beschamel. Repeat three times, and finish with the remaining beschamel and grated pecorino romano.

Bake for 25 minutes, or until bubbling. Turn the broiler on and bake for another 5 minutes, or until brown and crunchy on top. Allow to sit for 20 minutes. Enjoy!

recipe WEDNESDAY: Pumpkin French Toast Casserole

Pumpkin French Toast Casserole

This is a decadent recipe should be made with caution....this yummy fall dish is hard to resist!  Look for local, organic pumpkins for this recipe. Roasting a fresh pumpkin is more work, but leaps and bounds more nutritious then canned. Plus, you can make delicious roasted pumpkin seeds with just simple seasoning.


10 slices of gluten free or sprouted grain bread, cubed 
2c cooked pumpkin puree 
1/3c organic maple syrunp
1tsp organic cinnamon
1/2tsp organic nutmeg
1tsp vanilla extract
6 eggs, beaten
1 1/2c organic heavy cream or hemp milk
sea salt, to taste 
1/2c pecans, chopped


Preheat oven to 350. Grease 9x13 pan. Mix all ingredients until well combined. Spoon into pan. Cook for about 45 minutes or until tooth pick comes cleanly out of the center.

recipe WEDNESDAY: Escarole and Bean Soup

Escarole and Bean Soup

Lucky for us north east coasters, fall is a time for root vegetables, greens and squashes. There are a colorful variety of meal options this time of year, so take advantage at your nearest farm or farmers market. Just because summer is over does not mean you need to sacrifice local, organic, tasty food! Escarole happens to be one of those greens that is tastiest in the cool fall weather. 

During the fall, soups are great go to meals....they are easy, rich in flavor, and not to heavy. We recommend finding a artisan made gluten free breads to complete the meal! If you don't think this soup will keep you full, add some spicy sausage (pick a meat that suits your blood type)

• 2 tablespoons organic olive oil
• 2 chopped, organic cloves of garlic 
• 1 pound organic escarole, chopped
• 4 cups organic or homemade chicken broth
• 15-ounces cannellini beans (avoid canned beans and buy dry, soak overnight in ample water)
• 1 (1-ounce) piece Pecorino Ramona cheese
• Sea salt  and pepper to taste
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• Heat 2 tablespoons of olive oil in a heavy large pot over medium heat. Add the garlic and saute until fragrant, about 15 seconds. Add the escarole and saute until wilted, about 2 minutes. Add a pinch of salt. Add the chicken broth, beans, and cheese. Cover and simmer until the beans are heated through, about 5 minutes. Season with salt and pepper, to taste.

recipe WEDNESDAY: Breakfast Quinoa

Breakfast Quinoa

This is a simple breakfast to make, but don't let the quinoa fool you... it is packed with health! You can't help but notice quinoa being called a "super food" when searching for the benefits of using it. With this recipe, it can easily be adapted to your own taste preferences. This protein packed meal is an ideal way to start your morning!

• 2 cups hemp milk or organic heavy cream
• 1 cup organic quinoa, rinsed
• 1 tablespoons organic maple syrup
• 1 tablespoon organic butter
• 1/8 teaspoon organic cinnamon
• 1 cup fresh organic seasonal fruit (blueberries, strawberries or occasionally bananas or pomegranite seeds)
• 1/4 cup organic seeds (walnuts are highly beneficial for all blood types) 
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1. Bring milk or cream to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.
2. Stir in syrup and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in fruit and/or nuts, and cook for 30 seconds.

recipe WEDNESDAY: Sweet Potato, Apple and Sausage Bake

Sweet Potato, Apple and Sausage Bake

This is a perfect fall recipe, it's warm, hearty and slightly sweet! The meat can also be changed to the best suitable to your blood type. This is a great reheat (no microwaves!) for lunch as well. This recipe can easily be divided or multiplied to serve more or less.



3 tablespoons organic olive oil
2 organic sweet potatoes, peeled and thinly sliced
2 organic apples, any variety, cored and thinly sliced
1 lb organic ground turkey sausage
3 tablespoons organic butter
dash of salt, pepper, garlic powder and rosemary

Preheat oven to 400 degrees. Heat olive oil up in iron skillet, add turkey sausage. After sausage has browned, layer sweet potatoes and apples on top. Melt butter and whisk in remaining ingredients, pour over sweet potatoes and apples. Cover and bake till sweet potatoes and apples are cooked thoroughly. Enjoy!

recipe WEDNESDAY: Spaghetti with Zucchini, Walnuts and Raisins

This is a light, flavorful summertime dinner! This recipe is slightly upgraded from the original at RealSimple, with gluten free pasta and a sheep's milk cheese instead of cow. Zucchini is a wonderful summer vegetable that can be found organically harvested from local farmers or markets!


Spaghetti with Zucchini, Walnuts and Raisins

Ingredients

• 12  ounces  gluten free spaghetti (we like Ancient Harvest Quinoa pastas or Tinkyada Brown Rice pastas, both can be found at Whole Foods, Giant or Wegmans)
• 3  tablespoons  organic olive oil
• 1/2  cup  organic walnut halves, roughly chopped
• 4  cloves organic garlic, thinly sliced
• 1 1/2  pounds  small organic zucchini (4 to 5), cut into thin half-moons
• 3/4  cup  organic raisins
• kosher salt and black pepper
• 1/4  cup  grated Pecorino Romano (made of sheep's milk and very similar taste to Parmesan)

Directions

1. Cook the pasta according to the package directions. Drain and return it to the pot.
2. Meanwhile, heat the oil in a skillet over medium-high heat. Add the walnuts and cook, stirring frequently, until beginning to brown, 3 to 4 minutes.
3. Add the garlic and cook, stirring frequently, until beginning to brown, about 1 minute.
4. Add the zucchini and raisins and season with ½ teaspoon salt and ¼ teaspoon pepper. Cook, tossing occasionally, until the zucchini is just tender, 4 to 5 minutes.
5. Add the zucchini mixture to the pasta and toss to combine. Sprinkle with cheese before serving. 

Dr. Braid talking about Regulat

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