The Power of Sunflower!

When you think of sunflower seeds, you may go back to your childhood days of popping them in your mouth, cracking the shell, chewing the kernal and then spitting out the empty shell. Would you ever think that those little snacks, usually consumed in the dug-out or in the stands of a baseball game, would be SO good for you?

Tiny sunflower seeds contain a world of nutrients. Fiber, Vitamin B1, Vitamin B9, Vitamin E, potassium, manganese, magnesium, iron, selenium, phosphorus and, unsaturated fat ("good fat") are all found in one little seed. I should note, I'm talking about RAW sunflower seeds, not the ones in the slim packages that are flavored with salt and other fake ingredients.

Sunflower seed products are popping up everywhere these days. My favorite product is sunflower seed butter. The common question that most people ask me is why I chose sunflower seed butter over peanut butter. Peanuts are a large genetically modified crop and most of these GMO peanuts show up in commercial peanut butter. Also, commercial peanut butter usually contains large amounts of added sugar. Then the question would arise, "what about organic peanut butter?" It's a safer bet and I would recommend it if you are stuck on peanut butter. But, why not try something new? Sunflower seed butter is filled with all of the nutrients listed above and is not a product of a GMO crop. Oh, and don't forget about nut allergies....sunflower seed butter is a great alternative for those that suffer from nut allergies.
You can find sunflower seed butter at your local health food store, even Target is carrying it now. I get mine from EarthFare or Trader Joe's.

Check out this sunbutter & crackers snack I found at Target for $3.99! It's a nutritious meal! 

Another way I love to use sunflower seeds is on top of stir-frys, salads, or in trail-mixes. Sunflower seed butter can be used exactly like peanut butter and used as a replacement for peanut butter in recipes. Stock up on raw sunflower seeds from your local health food store. They usually run about $3-$4 per pound and you can get a LOT of sunflower seeds for that!

Quinoa Pizza Bites

Soon after getting married I was excited to host a "game night" at our house just so I could use my new dishes and gadgets. I wanted to make some healthy appetizers instead of the normal chips and dip. I love (with a strong passion) quinoa. It tastes amazing and it's gluten-free so I don't feel super bloated after eating it. These Quinoa Pizza Bites are great for any crowd! You can create these depending on your liking by taking out any of the veggies and subbing for pepperoni or ground beef. If I made it again, I would want to try using a meat :)


1 cup uncooked quinoa
2 large eggs
1 cup onion, finely chopped
1 green bell pepper, finely chopped
1 cup shredded mozzarella cheese
2 teaspoons minced garlic or garlic powder
2 tablespoons dried basil
1/2 cup cherry tomatoes, diced
1/2 teaspoon sea salt
1 teaspoon paprika
1 teaspoon dried oregano
Pizza sauce for dipping (I use Muir Glen Organic found at Target)

In a sauce pan, place the quinoa and two cups of water and cover. Bring to boil and simmer for 20 minutes.

Preheat oven to 350 degrees.

In a medium sized mixing bowl, mix together all ingredients (with the exception of the pizza sauce).

Grease a mini muffin tin with coconut oil and fill each cup to the top with the quinoa mixture. I used a cookie scoop to scoop out the portions then pressed down to compact.

Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with the pizza sauce.

Big Ol' Meatballs

When you think of meatballs, I'm sure you think of them on top of a heap of pasta. These aren't! These paleo style meatballs have a different taste that are hard to explain unless you just try em yourself! You can use any ground meat that you have in the house, but I chose to use a combo of ground pork and ground beef. The key ingredient in this recipe is the apple cider vinegar - it adds a tangy flavor to the sauce!

Big Ol' Meat Balls

1 lb lean ground pork

0.5 lb lean ground beef 

1.5 medium yellow onion, finely chopped

3 carrots, peeled and finely chopped

1 can (28oz) crushed tomatoes (look for a BPA free can) 

2 tablespoons cumin

1 tablespoon of thyme, oregano, chili powder

Salt & Pepper to taste

2 tablespoons apple cider vinegar

1 bag frozen green beens

1-2 tablespoons coconut oil 

Optional Toppings for Garnish: 

Scallions

Goat Cheese

In a large mixing bowl, combine the meat, 1/2 of the onion, salt, pepper, and 1 tablespoon of cumin until well combined. Make meatballs like you would make a hamburger, but make them rounded. You want to make them about the size of a tennis ball. Set these on a large plate, so you're ready to drop them into the oil. (Side note: Don't use this plate for later because you've set uncooked meat on it)

Heat the coconut oil in a pan on medium to high heat, drop the meatballs into the pan. Brown each meatball on each side (they do not have to be fully cooked). Remove the balls and set aside on a large plate. 

Add onions and carrots to your pan. You shouldn't need more oil because there should be plenty after cooking the meat. While these are cooking, add 1 tablespoon of the apple cider vinegar. Add in the rest of the spices. Feel free to add more spices depending on your liking...I always add more and even throw in some garlic powder :) 

Put your meatballs back into the pan with the sauce, cover, and let cook for 30 minutes on low. At the 20 minute mark, throw in the green beans. This way, they won't be mushy. 

Top with chopped scallions and some crumbled goat cheese.......enjoy!!

Earth Month...Why Non-Toxic Cleaners?

Earth Day is Monday, so I feel like it's appropriate to touch on non-toxic cleaners. Going green isn't just the cool thing to do these days, it's the only logical way to go when it comes to what you're cleaning your house with. Having a clean home is a great feeling, but you may not realize that what you cleaned it with may have just made it dirtier.

If you have kids, I hope this doesn't offend you, but it is what it is. You wouldn't let your kids drink the cleaners under the sink because they are labeled as toxic, so why would you let your baby roll around on the floor that just been cleaned with them or eat off the counter that has been sprayed down with them? So many kids (and adults) suffer from Asthma from an early age. Toxic cleaners/chemicals have been linked to Asthma and other breathing problems and not to mention cancer and other problems with major organs for years now, but still people aren't switching over? Why? The main excuse I hear...the cost. Medical bills will always trump the couple extra bucks a month.

So how dangerous are the toxic cleaners? Here are a few facts:

• 90% of all poison exposure occur at home.
• 1 in 13 school aged children have asthma. Asthma rates in children increased more than 160% from 1988-1994.
• EPA reports that air pollution is up to 5x higher inside than outside. We spend 90% of our time indoors.
• EPA studies indicate that elevated concentration of household chemicals persist in the air. Long term exposure to chemicals inside our homes is extremely harmful.
• Children are highly vulnerable to chemical toxins. Pound for pound of body weight, children drink more water, eat more food and breathe more air than adults. This is why children will have substantially heavier exposures than adults to toxins that are present in water, food, and air.
• The average US home generates more than 20 pounds of household hazardous waste per year (toilet cleaners, tub and tile cleaners, oven cleaners, and bleach). That's HUGE.

Let's talk specifics...

• Chlorine Bleach is the chemical most frequently involved in household poisonings in the U.S.
• Degreasers may contain petroleum distillates, which can damage lung tissues and dissolve fatty tissue around nerve cells.
• Glass Cleaners may contain ammonia. Ammonia fumes can irritate the skin, eyes, and respiratory system.
• Oven Cleaners can be among the most dangerous cleaning products and can cause severe damage to eyes, skin, mouth, and throat.
• Toilet Bowl Cleaners can be extremely dangerous cleaning products and can be harmful if inhaled—and fatal if swallowed. 

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All I know is...

All of this is scary. My husband has respiratory issues and since switching to non-toxic cleaners, he has NOT had one episode. I've tried several brands and have found 2 brands that I love. Method and Shaklee. I trust Shaklee more than I trust Method. I know Shaklee is 100% natural, safe, and organic. I'm addicted to the Basic H Super Cleaning Concentrate. It's around $10 and one bottle equals the cleaning uses of 5, 824 bottles of Windex All-Purpose Cleaner. With the Basic H, I clean my kitchen, bathroom, windows, mirrors, stove, and even my wood and laminate floors. It's the only green cleaner that I've tried that actually works. I also love the Dish Washing Powder. It seriously does a better job than the little pouches that I used to use and is less than $10 for 2lbs and you only use 1 tsp per load. 

Dr.Oz and Oprah endorse these products and they are also the cleaning products used in the White House. 

If you're interested in any of these, you can check them out for yourself at bdickens.myshaklee.com. All products are 100% money back guarantee...no questions asked! Use half the bottle and hate it...send it back....but I promise you'll love it! 

Homemade Laundry Detergent

Let it be known that I love Pinterest. Without it, I would have never discovered the simplicity of making my own non-toxic laundry detergent that is free of perfumes or dyes and perfect for us sensitive skin folks. It is so easy, but also, sooooo cheap compared to buying commercial laundry detergents (well, at least the good ones that are free of perfumes and dyes).

I make the powdered kind. Being raised on the liquid kind, I was a little skeptical of the powdered kind, but it works just as well. One batch lasts for about 1-2 months and we do about 5 loads of laundry per week. I use 2 tablespoons per full load. 

Homemade Laundry Detergent

1 cup Borax*

1 cup Washing Soda**

1 bar of Dove Sensitive Skin Soap (or any bar soap of your choice) 

In a large container (I use a large tupperware container), add the Borax and Washing Soda. Using a cheese grater, grate soap into the container. Close the lid and shake well. 

*You can find Borax at Target, Walmart, and most grocery stores in the laundry or cleaning aisle. Borax can also be used for all kinds of cleaning, such as toilets and showers. I personally think it's great from experience! 

**You can find Washing Soda at Ace Hardware. 

Here's the rough price breakdown: 

1 box of Borax: $4 

1 box of Washing Soda: $5

1 Bar Soap: $1

Total: $10

Price Per Batch: $1.66

Healthy Hot Dogs!

This may be the second pack of hot dogs that I've ever bought. Hank loves them, so I wanted to buy some for him and now I'm hooked. I've never been convinced that there was any healthy kind of hot dog...until now. These are seriously delicious when topped with your favorite condiments. I top mine with REAL mayo and 100% Natural Hunt's Ketchup (a better choice would be organic, just make sure it's free of High Fructose Corn Syrup and other preservatives that add sugar). 

Regular hot dogs, even those you may think are healthy like Turkey Hot Dogs or Fat Free Hot Dogs, are usually filled with many unnecessary ingredients, including nitrates and nitrites. Nitrates and nitrites have been linked to several cancers, COPD, increased heart disease risk, DNA mutations, and brain tumors in children. Yikes! 

The ingredients listed in Ball Park Turkey Franks are below: 
MECHANICALLY SEPARATED TURKEY, WATER, CORN SYRUP, CONTAINS 2% OR LESS: 
SALT, POTASSIUM LACTATE, FLAVORINGS, MODIFIED CORN STARCH, PAPRIKA, 
SODIUM PHOSPHATE, AUTOLYZED YEAST EXTRACT, BEEF FLAVOR (BEEF STOCK, MALTODEXTRIN, SALT), SODIUM DIACETATE, DEHYDRATED GARLIC, ASCORBIC ACID (VITAMIN C), SODIUM NITRITE, EXTRACTIVES OF PAPRIKA.


The ingredients listed in Applegate Farms Natural Uncured Beef Hot Dogs are below:
Beef, Water. Contains Less Than 2% Of The Following: Sea Salt, Paprika, Dehydrated Onion, Spices, Nutmeg Oil, Celery Powder. Black Pepper, Coriander, Mace, Nutmeg.

You don't have to pass up on hot dogs. You can still enjoy this American staple, but choose a healthy one. You can find Applegate Farms at Earthfare, Fresh Market, Whole Foods, and even some chain grocery stores. Pair it with a 100% Whole Wheat or Whole Grain Bun and you have a pretty decent meal! 

Quinoa Chicken & Vegetable Stir-Fry

Stir-frys are such a great way to get vitamins, minerals, and protein packed in ONE meal that tastes absolutely delicious. Before I really learned about harmful ingredients that are hidden in certain processed foods, I always used La Choy Teriyaki Marinade to create stir-fry meals. And I made A LOT of stir-frys in my single days....just think, open a frozen bag of stir-fry and add teriyaki and you've got a meal. Boy, I was wrong. I was getting more than a meal. I was getting a lot of bad crap going into my body!  Below are the ingredients of the sauce I used to use. 

Soy Sauce, Water, Salt, Soy Protein Hydrolyzed, Corn Syrup, Caramel Color, Potassium Sorbate Preservative, Sugar, Sherry Wine, Corn Syrup Solids, Pineapple Juice Concentrate,Water, Vinegar Distilled, Contains less than 22% of Corn Starch Modified, Wine Burgundy,Pineapple Juice Powder, Salt, Garlic Powder, Caramel Color, Potassium Sorbate Preservative,Flavor(s) Natural

The bolded items are items of concern. Soy sauce can be controversial due to soy being a main GMO crop. Soy Protein Hyrdrolyzed is highly processed and is also used in cosmetics, such as mascara...do you really want to ingest that into your system? Caramel coloring is derived from a variety of food allergens and can be especially dangerous to those with food sensitivity and allergies. Also, there are a ton of hidden sugars--corn syrup, sugar, corn syrup solids, pineapple juice concentrate, pineapple juice powder. 

So, avoid the processed stuff and make your own. It's cheaper and better for you! You'll find my recipe below. 

Homemade Teriyaki Sauce

1/4 cup organic soy sauce (you really want to try to find a soy sauce that is non-gmo like Kikkoman)

3/4 cup water

1/2 tbsp ground ginger

2 tbsp honey

In a small pot, over high heat, combine all of the ingredients and then let simmer while you cook the rest of the meal. 

Quinoa Vegetable & Chicken Stir-Fry

2 cups cooked quinoa (See How to Cook Quinoa)

1 bag stir-fry vegetables (I love Great Value Sugar Snap Pea Blend; it's cheap and easy)

1 cup frozen peas

2 chicken breasts, sliced into strips

2 tbsp olive oil 

1 tsp minced garlic

In a large wok, heat oil and garlic on med heat. Add chicken and cook for 5 minutes turning frequently. Then, add vegetables. Cook until vegetables are tender and chicken is no longer pink. Pour Homemade Teriyaki Sauce over the mixture and add cooked quinoa. Mix well and serve. Top with some green onions or crushed peanuts for extra yumminess!!