Jacquie Nelson WalburnMrs. Jacquie Nelson Walburn, BSc

Keto Rice

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keto rice

Keto rice is my go-to substitute side dish for any meal in place of;

  • Rice
  • Potatoes
  • ‘Bowl’ meals (in place of the wheat or corn tortillas)
  • ‘Chinese/Japanese’ inspired dishes

It can be used in combination with;

  • Taco or burrito mix
  • Stir fry chicken/beef
  • Steamed seafood & veggie

The possibilities are truly endless. The great thing is you can customize as you wish by adding or removing any items.  For example, I like cabbage better than brussel sprouts.

In order for my keto rice to have detox benefits, all ingredients must be organic or ‘toxin free’.

Luckily, most of these fresh, whole food ingredients have a detoxing effect on the body reducing the body’s toxic burden that interferes with optimal health.

cauliflower rice recipe

Special Notes:

*You can skip most of the prep with a food processor – I just throw it all in.

cauliflower rice

Ingredients

  • 24 ounces cauliflower florets (about ½ head)*
  • 6 ounces broccoli florets/1 broccoli stalk (I do stem as well)*
  • 1 – 1 inch slice of purple cabbage and/or 1 cup Brussel sprouts, (shredded)*
  • 1 Tbsp fresh ginger (grated)*
  • 3 garlic cloves (minced)*
  • 1 small bok choy*
  • 2 celery stalks, (diced)*
  • 1 red onion (diced)*
  • 2 carrots (grated)*
  • 2 green onions, (chopped)*
  • 1 Tsp black sesame seeds
  • 2 Tbsp coconut amino (or more – sweet, teriyaki like)
  • 1 Tbsp fresh grated turmeric (or powder)
  • 4 Tbsp coconut or avocado oil, divided
  • 2 large pastured eggs, beaten
cauliflower rice

Directions

  1. To make cauliflower rice, first start by pulsing cauliflower in a food processor until it takes on a rice-like form and then set aside.
  2. Next, add all other remaining veggie ingredients (in the first section) into processor and pulse until you get it to your desired size, then add to the bowl of cauliflower rice.
  3. In a small bowl, whisk coconut amino, ginger, turmeric, and 1 tbsp coconut oil.
  4. Next, heat 1 Tbsp coconut/avocado oil in a large wok or skillet over low heat. Add eggs and scramble until cooked to desired consistency then set aside.
  5. Heat 3 Tbsp coconut/avocado oil and add the veggie mix. Cook 6-8 minutes.
  6. Lastly, add the coconut amino mix and eggs. Stir constantly for another 2-3 minutes and enjoy!

This dish is best served immediately however you can place individual servings into a glass storage container or even freeze for future meal prep (ie: lunches or breakfast)

Healthy Vegan Breakfast Bowl

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healthy vegan breakfast

It’s been said that, “breakfast is the most important meal of the day”.  Although this may no longer stand true depending on which experts you believe, one thing is for certain. The foods we eat, regardless of whether it’s breakfast, lunch or dinner, have a direct impact on our health. Effecting us both mentally and physically. This is why I created this healthy vegan breakfast.

So, when it comes to breakfast stay clear of the  highly processed, nutrient deficient food and refined carbohydrates. They will spike your blood sugar and insulin, setting you up for crash and cravings by 11 am!

Click here to read, “This One Thing Has Been Linked To Almost All Diseases”.

Instead, start you day (whenever your first meal happens to be) with my go-to, all-morning energy, healthy vegan breakfast.

balanced breakfast

Ingredients:

  • 2 Tbs almond butter (good fats & protein)
  • 1 tsp fresh ground organic flax seed (good omegas & fiber)
  • 1 Tbs chopped nuts – walnut, pecan (good proteins/fats/fiber)
  • Dash organic cinnamon or pumpkin/apple pie spice (no sugar)
  • Coconut milk to desired consistency (almond milk works too)
  • Fresh fruit (optional)

Directions

  1. Warm almond butter until it becomes a liquid.
  2. Combine all the ingredients together and stir well
  3. ENJOY!

It’s just that simple! As an added option, you can add 1 tsp raw organic honey or unsweetened applesauce and even topped with your favorite fruits.

Keto/Paleo Zucchini Lasagna

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This meal using zucchini lasagna noodles is proof that any recipe can be swapped out for healthy ingredients and still be delicious and satisfying. This means you never need to miss out on your favorite comfort foods again. Just by making so minor changes such as;

You can reduce your inflammation and help ward off disease.

Special Notes

It is recommended you use a vegetable peeler or mandolin slicer to slice zucchini thin and keep the pieces uniform.

zucchini lasagna noodles

I personally prefer the mandolin to make the zucchini lasagna noodles or else it will take a very long time to get the strips prepped and ready to go.

Ingredients

  • 4 medium zucchini, sliced thin
  • 1-2 Tbsp olive or avocado oil
  • 1 egg
  • ½  pound natural or organic ground meat of choice – turkey, sausage, beef
  • 1 ½ cups sugar-free organic marinara sauce
  • 1 cup part-skim ricotta or Daiya vegan cheese – mozzarella, cream cheese,…
  • Sea salt
  • 1 Tbsp chopped basil, divided
  • Coconut oil cooking spray
  • ½ cup shredded parmesan (or Daiya option)

Directions

  1. Preheat the oven to 375ºF and lay out 3 sheets of paper towels. Next, lay out your zucchini slices, and salt them well. Let them sit and dehydrate as you prepare the/your sauce.
  2. In a large ceramic/stainless/iron skillet, heat olive or avocado oil over medium heat. Add the ground turkey/sausage by breaking it up into small pieces and cooking until browned. Next, add the marinara sauce to the skillet and set the heat to low. Let the sauce simmer.
  3. While your sauce is simmering, mix the ricotta, egg, and 1/2 tablespoon chopped basil in a small bowl until well combined. Set aside.
  4. At this point, your zucchini slices will look like they’re covered in water. Wipe them off and press down firmly with a paper towel. Try and remove as much moisture as possible on each slice.
  5. Spray an 8×8 baking dish with cooking spray and start assembling your lasagna. Start by laying down 5 or 6 zucchini slices in a row at the bottom of the baking dish. Next, top with 1/3 of the sauce and a dot containing 1/3 of the ricotta mixture. Repeat the layers, alternating the direction of the zucchini slices. Finish with a layer of zucchini on top followed by the parmesan cheese.
  6. Cover your dish with aluminum foil and let your zucchini cook for 50 to 60 minutes. Next, sprinkle with the remaining chopped basil.
  7. Lastly, ENJOY!

Makes 4 servings

Best Tea For A Cold

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Best Tea For A Cold

This is the best tea for a cold I have found to date. Particularity important this time of the season as it’s almost impossible not to run into someone;

  • Shopping
  • At work
  • At school
  • Holiday event

That isn’t sick with some version of a cold or flu. This is why I’m sharing my recipe for battling those cold and flu bugs with the goal of not only getting healthy but staying healthy. This is truly one of the best tea for a cold recipes out there. Try it for yourself to ensure you don’t miss out on any holiday fun.

Special Note

Try and drink this daily, every morning to keep things away.  If symptoms do show up, drink 3-4 times per day and the symptoms will usually go away within 24 hours.

Immune Boosting Tea Ingredients:

Directions

  1. Warm up pure filtered water (not hot as it will kill the enzymes, etc)
  2. Stir in all the ingredients.
  3. Drink and reap all the benefits.