~MEAL IDEAS * HEALTHY EATING TIPS * NATURAL MEDICINE CABINET~

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​Meal Ideas!
*Tip- always include a protein with your carbs!

Breakfast:

• Mash fresh avocado on top of sourdough toast and sprinkle on an 'Everything' seasoning
• Plain yogurt w/ granola, fresh fruit, and/or honey
• Favorite smoothie +Spinach and/or Kale
• Boiled egg w/ toast and fruit
• Scramble eggs w/ onion and your favorite greens
• Boost your favorite smoothie w/ chia and/or flax seed add-ins
• Sprouted grain toast w/ vegan butter and drizzle w/ honey
• Spread peanut butter on a whole grain waffle and top w/ ACAOF Maple Nut Granola
• Top seasoned black beans w/ a fried egg and salsa
• Add sliced avocado to scrambled eggs/egg-substitute (add salsa too!)
• Add last night's salmon to scrambled eggs/egg-substitute- include cream cheese and scallions if you like
• Wrap eggs/egg-substitute and hash browns in a tortilla and dip in salsa

Lunch:

• Soup & Salad
• Salad & Potato
• Sandwich & Soup or/ Salad
• Top your favorite salad w/ hummus for super protein
• Top salad w/ cooked cooled potatoes, crisp green beans, and Italian dressing
• Soup but no grilled cheese? No problem!  Grab a pack of cheese croutons to top your tomato soup
• Load baked potatoes w/ broccoli and nutritional yeast, chili -OR- sautéed spinach and parmesan
•  Cucumbers w/ lemon juice, olive oil, Himalayan sea salt, and fresh ground pepper
• Hummus dip w/ carrots, cucumbers, sweet peppers, and grape tomatoes
• Chilled shrimp, tomato wedges, hummus, over a bed of fresh spinach drizzled w/ olive oil
• Rolled deli meat, cubed cheese, grape tomatoes, and a stack of seeded crackers

Dinner:

• Don't just roast protein, roast your veggies too- fresh green beans, squash, kale, broccoli, carrots, sliced cabbage, Brussel sprouts, leeks, etc.
• Top chili, cheese, salsa, and sour cream to tortilla chips for quick nachos
• Place protein, veggies, and cheese between two tortillas and grill both sides for quick quesadillas
• Your favorite ground meat/meat-sub sautéed with spinach and onions over zucchini or carrot noodles- sprinkle w/ nutritional yeast
• Adding beans, meat/meat- sub to any bed of greens for a filling meal
• In the morning add 1 cup water, seasoning, sea salt, 1 small sliced onion, and a beef roast or whole chicken to a crockpot on low- 8 hours later with salsa and tortillas you can have fajitas, or with a  vegetable and complex carb you have dinner (*bonus- your house will smell amazing!)

ACAOF's Top 10 Healthy Eating Tips

1. Drink 1/2 your body weight in ounces of  lemon water daily💧.
2. Eat 'Clean' most of the time- 🚫Avoid processed foods🚫.
3. Incorporate a raw or lightly cooked veggie at every meal🥗.
4. Eat all carbs before sunset 🌄
5. Eat 'IN' more than you eat 'OUT.
6. Drink a glass of water before each meal.
7. Plan for every meal🍽. 
8. If you must *dessert*, incorporate fruit🍏
9. Drink green tea.
10. Eat all plants at least 1 day a week🌱 (Meatless Monday😋)

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Food is Medicine
​
Natural Medicine First
Healthy healing!  What you should have in your
​MEDICINE CABINET:

• Vitamin C (at least 1000mg)
• A good quality probiotic
• Elderberry
• Garlic capsules
• Zinc
• Golden Seal
• Fish/Cod liver oil
• Local/Raw Honey
• Epsom Salt
• Turmeric
• Cinnamon
• Oil of Oregano
• Aloe Vera
• Organic Apple Cider Vinegar
• Matcha and/or loose leaf green tea

The material contained in this website, including information on natural remedies, homeopathy, and alternative medicine, is for informational purposes only. No assumptions should be made regarding its accuracy. Any information provided here and any recommendations made should not be used to, nor are intended to, diagnose, treat, cure or mitigate any specific health problem. Anybody with any health complaints should seek the care and consultation of an appropriately licensed health care practitioner. No attempt should be made to use any information provided here as a form of treatment for any specific condition without approval and guidance of a physician.

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***
Want the secret to deliciously golden crispy skin on baked chicken?  Make sure to pat your chicken completely dry  and massage with butter (coconut oil works well too), season, and bake.  Works like a charm!
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Base the meals you prepare on what’s in season. Not only will they taste their best, be in abundance, and have a lower chance of being force-grown, their price tag will be easier on your pocket as well.
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​Want to get more veggies in your day?  Incorporate them in a smoothie.  Add 3 servings of veggies to your smoothie and you're good for the day- any additional throughout the day is bonus for you!
 **Excellent way to make sure the kiddies get their daily supply as well.

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Oatmeal w/ hemp seeds and goji berries

Veggie Spinach omelet w/ peppers, tomatoes, and avocado

Spinach and mushroom patty melt on sprouted bread

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​….when you learn how food is medicine for your body, you love what you eat because you’re eating for life.  My focus is to make that life taste good.
                                                              –AC Art of Food