Does Your Father Blend?

Father’s Day is coming! If your dad is like most, I’m guessing he may not like to do a lot of chopping in the kitchen. But blending, that’s a whole ‘nother story. Throw it in, hit the button, and it comes out smooth.

What does your father like to blend?

  • His morning Smoothie or Post-workout Shake?
  • Salsa or Guac for chips?
  • Sauces for the BBQ?

Get him the best High Performance Blender, to get the smoothest, quickest blends–without having to do a lot of chop-chop first! Check out this great way to get the best price!

Lentil Sloppy Joes {Recipe}

Last night was a “Whoops!” night. Supper was not planned or started. Time was running out and my brain was blank. I knew my Instant Pot would need to be called on if I wanted supper on the table by the time the ball practices were over.

So I grabbed lentils. I grabbed dehydrated seasonings.  And started throwing them together. I decided I wanted to create a recipe that would be a convenience mix, that could be made up ahead, just needing a few liquids added when it’s time to cook. A go-to in times like this. I saved my chop chop time for the raw veggies I wanted to serve with these Sloppy Joes, and did that while the joe mix was cooking.

Sloppy Joes

Yes, I eat mine open faced.

Lentil Sloppy Joes


  • 1.5 cups lentils
  • 1/4 cup dried minced onion
  • 2 Tbl. dried green pepper
  • 1 tsp. dried minced garlic
  • 1 tsp./cube veggie boullion/ no salt veggie seasoning
  • 1.5 tsp. chili powder
  • 1 tsp cumin
  • 1/4 tsp smoked paprika
  • 1 Tbl. balsamic vinegar
  • 1 tsp. unsulphured molasses
  • 1 pt. tomato sauce
  • 3 cups purified water
    (all ingredients organic whenever possible)

Cook at high pressure for 20-22 minutes in the Instant Pot.

Update: Last night was really an Whoops! that led to the Whoops here. What I crossed out above did work for us–twice. But I know better. Putting tomato products in with uncooked beans makes them take longer to cook. It will probably work better to cook the above without the tomato sauce.  It should only take about 8-10 minutes at pressure,  if you let the pressure release naturally (at least for 10 minutes). (For my lentils to get to the consistency we like, and doing quick release to save time, lentils take 11-13 minutes.)  Then add the tomato sauce in after the lentils are cooked. You may need to hit Saute to reduce it down at that point. I will re-make and update better directions here again. Sorry! The above (with the cross out) does work and taste delicious though. Just doesn’t cook the lentils as quick as it should.

Serve on sprouted/ whole grain buns, with plenty of raw veggies on the side.




Why I Don’t Use the V Words

Simply Freely WholeYou’ll rarely hear me use the V words in relation to a Freely Whole – Good for You-Naturally! lifestyle of eating. If you’ve read what I teach, you’ve seen that this way of eating could be classified as either of the V words but I don’t  generally use them, nor advertise freely whole/ Good for You-Naturally! as either. Why?

Vegan and Vegetarian can be useful terms, but they can also be quite confusing. They tend to tell more about what you don’t eat than what you do, and can be envisioned as many misleading stereotypes.

I’d already composed a rough draft of this post when this truth hit even harder when someone shared a completely twisted “research study” with me, showing the opposite of all the other studies in this area–a minimum of many hundreds of them. They’d heard this latest finding on the radio. I took the time to look up and read the entire report, that did technically have those findings, but was not a well put together study. The researchers even noted that they were afraid people would read too much into the results and draw conclusions that would not line up with hundreds of other more specific studies. The results were about “vegetarians,” with no defining of what those vegetarians did eat. Which is exactly why I don’t use the terms much.

You’d think with the “veg/veget” in vegan and vegetarian that you should be able to guess that these are people that eat vegetables. Not so! Perhaps at one time, once upon a long time ago. But today you don’t have to grow a garden or shop the produce aisle to be either.

A vegan is someone who doesn’t eat any animal products. But that doesn’t tell me what they do eat. They may live on Oreos and Pepsi, sugar and potato chips, margarine and meat substitutes. They may be an animal rights activist that “cares” more about unknown animals than their own health. It shows. They have the same diseases/lack of health (if not more) than those eating the S.A.D. (Standard American Diet). Theirs is just V.S.A.D.–Very SAD. I’ve known vegans like that. Their end was very sad indeed.

Vegetarian is even more crazy confusing. Vegetarians don’t eat animal flesh–meat, but they might eat/drink dairy and/or eggs. This tells me even less about what they do eat. They could be eating all the same things as the Very SAD people above, with cheese, ice cream, yogurt, whey isolate protein shakes, butter, and omelets thrown in. Or even just these things! Again, it tells me nothing about what they do eat, nor their commitment to health seeking.

Are those types, listed above, better “Vegans” or “Vegetarians” than someone who eats primarily fresh vegetables, fruits, and whole grains but has a little honey now and then, or a glass of raw organic milk on occasion? That judgement will likely depend on which side of the fence you are sitting, and if you believe eating should primarily be health promoting, leading to vibrant life.

Rather than being defined by what is not eaten, a lifestyle of eating (at least for health) should be defined based on what is eaten. Because your health is based on what you do eat, far more than just what you don’t. And what we eat should be based on what provides us health, foods high in the micro-nutrients our bodies need to function their best.

So what do we call ourselves that is descriptive of what we do eat? What do we call it when we eat for health?

I call it freely whole, foods that are Good for You-Naturally! that we can freely eat for optimal health and weight, that provide the most micro-nutrients per calorie. Real, whole, living, organic, fresh fruits, vegetables, nuts and seeds. Or, as others may say, whole food plant based.

Whole Food Plant Based, or WFPB. I like that term. It tells what we do eat. Plant foods in their whole form. It allows for variation in teaching, preferences and individual body needs, while still being health focused.

Although I really like the idea of WFPB being descriptive of the foods, not us, I also like the term Nutritarian, coined by Dr. Joel Fuhrman. It does tell something about me and what I do; that I eat for nutrition, high nutrient content foods.

So what’s the point of this post? Our lifestyle of eating is important to us. But is it important that we have an easy way to describe it? Does it matter what we’re called or call ourselves?

Having an easy way to describe our lifestyle of eating can be very helpful. Whole Food Plant Based gives a clearer picture than the typical V words.

To differentiate my teaching, I’ve called it Good for You-Naturally!™ since the early 1990s.  I’m pleased to announce a coming change to simply, Freely Whole™. In reference to food: Freely, because we are told in Genesis 1:29 that we can freely eat of the fruits, vegetables, nuts and seeds God gave us to be our nourishment; Whole, as it is whole, God-given plants that we eat, not man-man adulterations and concoctions.

Beyond being descriptive of the food we eat, Freely Whole encompasses much, and is in line with the foundation of this ministry on so many levels: “and the very God of peace sanctify you wholly; and I pray God your whole spirit and soul and body be preserved blameless unto the coming of our Lord Jesus Christ.” ~ 1 Thessalonians 5:23.

May you be simply Freely Whole. And your eating be Whole Food Plant Based.


How do you describe your lifestyle of eating for optimal health?



Great Guac

guacamoleOur eldest son came home over lunch today, just as I was finishing making guac. I asked if he wanted any. “Uhhh. I’ll have a taste.” Which became another, and another, and … until he’d eaten about half the bowl. “It’s better than usual.” I’m not sure whether to take that as a compliment or a cut… or neither, since I’m usually not the one who has made it when he eats it.

Regardless, it was great. Our guac really is always pretty much the same, but has slight variations depending on what we have on hand. Here’s today’s version.

Great Guac

Blend all till well mixed. If you prefer chunkier guac, mince the veggies, dice the avocado and mix and mash together.

Store leftovers covered in the refrigerator, (in a Mason Jar,) 🙂  with the pit of the avocado in the guac. That helps keep it from turning brown. (The lemon juice in it does too.)


  • Sometimes we use a whole roma tomato, but aren’t huge fans of a lot of tomato in our guac.
  • If we don’t have jalapeño, we leave it out.
  • Sometimes we use lime juice, instead of lemon, if we have fresh limes on hand. And leave out the Lime EO.
  • If I have fresh cilantro, I use about 1/4 bunch cilantro leaves. Sometimes we leave it out completely. A “toothpick” of essential oil means put a toothpick into the oil in the bottle and stir that into the dish you’re making–for times when you need less than a drop.

Do you love guac?




Time Sensitive Alert: Instant Pot Deal

InstantPot Lux50If you’ve been considering the Instant Pot (electric pressure cooker,) and I believe you should be considering one, one of them is the Deal of the Day at Amazon today for the next 14 hours.

This model wouldn’t be my normal recommendation, because it is is 5 qt instead of 6 qt and the 6 in 1 model, rather than 7 in 1. The 7 in 1, has a low warm setting for yogurt making, that can also be used to raise bread.

But at this price savings you may want to consider this 5 qt Instant Pot LUX50, while it is on this sale, even if it may be your “starter” Instant Pot, or if you all ready have one, as your secondary pot, for making side dishes.



Is Your Food Aging You?

You know how some people age terribly, but other people just never seem to age at all? Why is that?

Until recently, most people thought it was all genetics, but it turns out it has a LOT more to do with what you eat (and don’t eat).

This fun quiz was developed by John and Ocean Robbins at the Food Revolution Network. They’ve written extensively about the relationship between food and aging, and they live what they teach. John is nearly 70, and he and his son, Ocean, have run marathons together!

Aging does NOT need to mean an inevitable slide towards more and more prescription drugs, decrepitude, and misery. In fact, I believe your best years ever are in front of you.

John and Ocean are also the hosts of the annual Food Revolution Summit where they interview 25 of the top experts in the world on the relationship between food and health. The best part is if you take the quiz, they will gift you a free registration to the online summit!

Here’s to aging gracefully and gorgeously!

Join me for the Food Revolution Summit! April 30-May 8



What You Need to Know About Food and Your Health

FRN_BannerAd200x200_2016_1-3With all the promises out there of the latest greatest tips and hacks to increase your vitality and health, it turns out there’s one big thing to pay attention to that makes more of an impact than anything else:

Your food.

Join the Food Revolution Summit here and get the latest scientifically grounded breakthroughs.

If you care about your health, and if you want to know how certain foods can help you fight disease and increase vitality, I invite you to join me for this game-changing online event.

From April 30 – May 8, bestselling author John Robbins is personally interviewing 25 of the world’s top experts, scientists and celebrities in movements for healthy, sustainable, and delicious food.

You’ll hear from food and health experts like: Joel Fuhrman, MD; Michael Greger, MD; Neal Bernard, MD; Dean Ornish, MD; Chris Wark; and many more.

You’ll also get the latest breakthrough health tips to feel your best, sleep deeply, increase mental focus and lose weight. All while you discover how to support the health and longevity of your family and loved ones with the one thing we all love: food!

I’m excited about this important event. Will you join me at this free and online summit?

Find out more about the Food Revolution Summit

P.S. The food you eat daily is either hurting or healing your body. Get the latest news and insights from the top 25 doctors and food researchers on how to get “dialed in” on healing your body with food. So you can enjoy massive shifts in how you feel, your energy level and even your sleep.



More than Just Rabbit Food

45299717_mlPerhaps you’re new to eating a whole food plant based diet and you’re wondering, “What can I eat besides Salads with Nuts & Seeds, and Green Smoothies?” Fruits, Veggies, Nuts, and Seeds. That’s it, right?

Perhaps you aren’t so new (or maybe you are) and others are mocking what you eat as “rabbit food”.

You aren’t the only one. I too, after eating whole foods, plant based for over 30 years am still accused of eating only “rabbit food”. (Funny my recollection of Peter Rabbit is that HE was in MacGregor’s garden eating PEOPLE food.)

Salads and Green Smoothies are 2 staples, and fantastic for the minimalist, who wants supreme simplicity. But there is a WHOLE lot more to Good for You-Naturally!™ whole and living foods than just a bowl of lettuce and tomatoes, or a blender of banana, apple and kale. 

Even just with the salad and smoothie options, you would never run out of variety. The number of fruits and vegetables we can eat, juice and blend comes together in new combinations every day.

Beyond that we have nuts and seeds that provide another plethora of variety, even in their simplicity. It doesn’t have to be just nuts and seeds sprinkled on our salads, or blended into butters. Seeds can be sprouted for even more variety in our salads. Beans and grains are also seeds, that can be sprouted, or cooked and eaten in another huge variety of ways–including in Salads. Nuts and seeds can be blended into delicious dressings for those salads, and dips for those fruits and veggies.

Throw beans, grains, and veggies into a pot with water and you have Soup. Another great staple, with an unending variety. But we can still go a lot further.

The truth is, it is the SAD, Standard American Diet, that has little variety, just the same highly processed flours, sugars, and oils mixed together with different artificial flavorings for different pseudo-foods. The same few animal products, over and over again.

But some of those products are our old comfort foods. We don’t want to go back to eating health destroying foods, but there are some things we miss. What can we do? Is there a solution?

YES! Smoothies, Soups, and Salads are not our limit. They are just our beginning! Familiar foods can be enjoyed in whole new ways. Whether is be savory meal dishes, or desserts for our sweet tooth, we have options. 

I try to bring you a variety of some of our favorite simple recipes here, to give you a glimpse of that variety. From Savory Mushroom Gravy to Avocado Pudding, and a whole lot in between. Subscribe to this blog to get my newly posted recipes (and all posts here, including those with other fantastic ideas for expanding your Good for You-Naturally!™ diet,) to your email.

But also click on over to Dr. Joel Furhman’s website to read his general tips for adapting YOUR favorite recipes to the Nutritarian, Good for You-Naturally!™, WFPB way:

In addition to focusing on G-BOMBS, following the high-nutrient nutritarian diet also means avoiding or minimizing the disease-causing foods in your diet: sugars, oils, white flour, animal products. If the Nutritarian eating style is new to you, you may feel a little lost in the kitchen without these familiar ingredients. How do you make salad dressing without oil? Creamy sauces without dairy? Tasty burgers without meat? Brownies without sugar, eggs or butter? Of course, as you begin to eat for optimal health, you will want to experiment and try new foods. However, it can be comforting to enjoy familiar flavors in a new and healthful way; you just have to learn how to replace disease-causing ingredients with healthful, whole food options. …  Read More

What’s your favorite recipe that you’ve adapted to whole food plant based?



It’s a Tropical Day in the Neighborhood

Rural midwest never feels like the tropics. But how would I know? I’ve ever been to the tropics. I have been to California and Florida–once each, mostly inside at conferences. But I have seen real live palm trees!  But a girl can dream. And a girl can enjoy the tastes of the tropics without going there, in these times. Blessings indeed. And it is even a blessing to be able to get them frozen when fresh is not available.

pina colada green smoothie

Today’s Green Smoothie is straight from the tropics, with a flavor many love, even if they’ve never tasted the real, fresh fruits. Pina Colada–Pineapple and Coconut.

Pina Colada Green Smoothie

  • 1 cup pineapple chunks
  • 1/4 – 1/2 cup fresh young coconut meat (no they don’t cost near this much locally or through Azure Standard)
  • 1/2 banana
  • 2 large handfuls baby spinach or other greens
  • water kefir (or fresh coconut water or purified water)
  • 1 Tbl. fresh ground flax seed (optional)

As always ingredients should all be organic, as much as you are able to find.

Blend till smooth, in a high performance blender. Enjoy!

What was in your Green Smoothie today? Comment below!