How to Make Vegan Portobello Pizzas

Happy Monday! Hope you all had a great weekend.

This week we’re going to talk about mushrooms! They’re one of those things that people either love or dislike.

As part of the “fungi” family, they’ve got some unique benefits.

For example, they are one of the few food sources of vitamin D – they absorb it from the sun while they’re growing and pass it along to you when you eat them.

Your body needs vitamin D for lots of reasons, from boosting your immune system to building healthy bones.

And while there are hundreds of varieties of edible mushrooms, 90% of the mushrooms we eat are white mushrooms (aka button mushrooms).

They’re loaded with antioxidants, which offer protection against diseases like cancer.

Plus, they are rich in selenium, which is great for your thyroid & metabolism – plus they contain heart-healthy nutrients that help lower your blood sugar and balance gut health.

You can eat mushrooms raw or cooked. Try roasting, sauteing, or stir-frying them!

May be an image of food and text that says 'MUSHROOMS Nutrition FACTS 1cup (96 g) of whole white mushrooms contains: 21 calories 3 grams protein 3 grams carbs gram fiber 33% RDI of vitamin D Great source of selenium, folate, magnesium, and phosphorous Mushrooms are one of the few food sources of vitamin D! @CLEANLIVINGWITHSHALINE'

🍕This is a healthier take on pizza … made with portobello mushrooms as the “crust.”

Experiment with your favorite toppings!

TIP: Keep any leftover vegan “cheese” in a covered container in the fridge for other recipes. Delicious!

Vegan Portobello Pizzas Recipe

(serves 4)

4 large portobello mushrooms

Olive oil

1 tsp Italian seasoning

1 cup of your favorite pizza sauce

3/4 cup veggies or other favorites pizza toppings (diced onions, peppers, olives, etc)

For the “cheese” topping:

½ cup raw cashews

2 Tbsp nutritional yeast

½ tsp sea salt

Preheat your oven to 400ºF/200ºC. Line a baking sheet with parchment paper.

Clean the mushrooms and remove the stems, and brush both sides with a small amount of olive oil, placing them on the baking sheet. Sprinkle the Italian seasoning over the top, and bake for 5-8 minutes.

While they are precooking, prepare the cheese topping: place the nuts, nutritional yeast, and salt in a food processor and pulse until it turns into a parmesan-like consistency.

Remove the mushrooms from the oven and top with pizza sauce, toppings, and a sprinkle of vegan cheese. Place back in the oven and bake for 15-20 minutes, until the toppings are tender.

May be an image of food and text that says 'Weekly Recipe PORTOBELLO Pizza @CLEANLIVINGWITHSHALINE'

Happy Cooking!

Shaline

REFERENCES:

http://www.healthline.com/nut…/white-mushroom-nutrition…

www.webmd.com/diet/health-benefits-mushrooms#2

Sir Paul McCartney is opening this health event!

What you eat, and what you avoid eating, has never been a more important and defiant act!

And if you love staying up to date on the latest health and food trends, then you’re going to love the upcoming Food Revolution Summit!

Click here to save your spot at the 2022 Food Revolution Summit. >>

My colleagues, John and Ocean Robbins — best-selling authors and founders of Food Revolution Network — are interviewing 25 of the world’s most trusted food and health experts in their upcoming summit, including opening words from the one and only Sir Paul McCartney!

I’ve admired their contribution to the nutrition industry for years, along with millions of food lovers who are getting serious about ditching pesticides, toxins, processed foods, and factory farms. And that’s why I think this summit would be perfect for you!

So, if you want to:

  • Eat what the healthiest and longest-living people in the world eat.
     
  • Optimize your immune system.
     
  • Make smart choices based on what the latest science says (and make sure you’re not following outdated advice!).
     
  • Eat the best foods for more energy and better sleep, while dispelling unfounded food fads that could harm you.
     
  • Prevent — and in some cases, reverse — obesity, cancer, autoimmune conditions, diabetes, hypertension, heart disease, and other diseases.
     
  • And much, much more…

...join 300,000+ Healthy Food Lovers for this totally FREE Online Event!

It’s completely free, but it only happens once a year, so be sure to sign up for this summit now and save the dates in your calendar.

Love and Light,

Shaline

3 Ways to Relieve Constipation

Constipation is one of those topics that is uncomfortable to talk about and it is uncomfortable for your gut. Yes, constipation is the pits, and it happens to everyone at some point. When you transition from a typical diet, the Standard American Diet (SAD) into a clean eating gut rejuvenating type diet, you might experience constipation. It’s fairly common because all of a sudden your body is getting food it’s not used to.


When constipation strikes try these natural remedies. Eventually your body and digestion will adjust to your new awesome eating style.

In the meantime…these three liquids to relieve constipation.

Lemon Water

Freshly squeezed lemon juice is great for relieving constipation. It’s rich in enzymes and highly acidic which can help stimulate your digestive system to move things along. Increasing the amount of water you drink is a well known constipation remedy, but adding lemon juice will make it extra effective.

Senna Tea

Senna is a powerful laxative herb and works exceptionally well for relieving short term constipation. It’s so effective that it’s often prescribed before colonoscopies and other procedures of that nature.

The active ingredient in senna is a compound called sennosides which irritates the intestinal lining so much that it forces contractions in the bowel. Like any laxative, you need to be careful to not depend on it because you don’t want your body to get too used to having an external aid. However for a short period taking senna to relieve constipation is totally fine.

Flax Tea

Flax is one of the best seeds for getting things moving in the bowels. It’s pretty useless whole, but once you grind it into a powder and mix it with water, magic happens. It’s important to consume only freshly ground flax because the oils are prone to quick oxidation meaning they easily go rancid.

The reason flax works so well for constipation is its high mucilage content. Mucilage is a slimy substance that helps to lubricate the colon and intestinal lining. Along with a good amount of fiber and omega-3 fatty acids, flax seeds are a wholesome alternative to commercial constipation supplements.

To make flax tea, grind 1 Tablespoon of flax seeds and mix with 1 Cup of warm (not hot) water. You can add lemon and honey to flavor and enjoy!

Add all ingredients to your blender and process until super smooth.

In summary, if you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive eight-week program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Also join me on my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Shaline

Sources:

https://www.healthline.com/nutrition/senna-tea#basics

https://www.healthline.com/nutrition/benefits-of-flaxseeds#TOC_TITLE_HDR_13

5 Days to a Healthier Gut

Learn how to take charge of your “tummy” health in my FREE 5-Day Gut Health Challenge.

Are you feeling tired, bloated, stressed, or maybe have weight gain/loss issues? 

THESE COULD ALL BE SYMPTOMS OF A GUT PROBLEM.

Your health begins in your Gut. 

Did you know that your Gut is responsible for so many complex functions inside your body? And that if it’s not working at 100% it’s going to affect your entire #MOJO? 

I’ve been down that path. Having symptoms that make no sense, where I couldn’t make a connection. Suffering from low self-esteem, mood swings and acid reflux.

Your emotions go direclty to your stomach!

A very wise man once said all diseases start from the gut. So, let’s figure out what’s affecting the center. The foundation of your problem is not the problem, the problem is your attitude about it. 

No more symptoms that are slowing you down, transform your body into the fat burning, goal crushing machine it was always meant to be. 

Join the 5 DAY GUT HEALTH CHALLENGE

The 5 DAY GUT HEALTH CHALLENGE will give you the necessary information you need to start taking the steps to a healthier and stronger gut. This is not a diet. This is a lifestyle overhaul where we discover what exactly is affecting your body and creating all the wacky symptoms you currently are suffering from.  

I will teach you the importance of taking care of your gut. Remember, improvement starts from the inside – out! 


SIGN UP FOR THE 5 DAY GUT HEALTH CHALLENGE TODAY!

See you on the inside!!!

Shaline

How to Make Thyme Roasted Sweet Potatoes

Hey! Happy Wednesday everyone! This week let’s talk about thyme and it’s health benefits.

Thyme is one of those hard-working herbs we don’t think a lot about which is a shame because it can amp up the flavor of pesto, poultry and fish rubs, soups, casseroles, and stews.

Thyme is a member of the mint family and it’s been used in folk medicine for centuries.

It has natural antimicrobial qualities, plus it contains plant chemicals that are linked to better blood pressure, clearer skin, and boosting your mood.

Do you have any thyme on your spice rack?

Thyme-Roasted Sweet Potatoes Recipe

Healthy, crispy, and delicious, these roasted sweet potatoes are going to be a favorite.

They go with just about any meal – from chicken and steak to sandwiches and wraps.

TIP: Double the recipe for leftovers.

Thyme-Roasted Sweet Potatoes

(makes 6 servings)

2 lbs (900 grams) sweet potatoes cut in ½-inch (1 cm) square cubes

3 Tbsp olive oil

1 tsp each Kosher salt and freshly ground pepper

2 tsp garlic powder

1 Tbsp dried thyme

Preheat your oven to 450ºF/230ºC. Line a rimmed baking sheet with foil.

In a large bowl, toss together all the ingredients, making sure they are all well coated – it will help ensure the potato gets crispy!

Spread the potatoes on the baking sheet. Bake for about 20 minutes, remove from the oven and turn the potatoes over using a spatula. Return to the oven for another 15-20 minutes until they are done (crispy on the outside, tender on the inside).

Enjoy!

Love and light,

Shaline

READY TO GET HEALTHIER!

Let’s talk! Schedule a FREE 30-Minute Fresh Start Health Discovery Call with me today!

ABOUT ME

I’m a Certified Integrative Nutrition Health Coach, Clean Food blogger, esential oils advocate, and author. I received my training from the Institute for Integrative Nutrition, where I learned more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I help men and women create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals – bioindividuality. Learn more about my training and my unique approach to health coaching.

REFERENCES:

www.healthline.com/health/health-benefits-of-thyme

http://www.medicalnewstoday.com/articles/266016…

Food of the Week … OLIVES!

These tasty little flavor bombs can be an amazing source of healthy fats in your diet.

Plus, they’re the primary component of one of the healthiest oils on the planet: olive oil!

💡 But while almost everyone likes olive oil, olives can be an acquired taste because of their unique, briny flavor.

When they’re fresh, olives are super bitter. But once they’re cured and fermented, they add a delicious salty sharpness to salads, wraps, appetizers, sauces, and more.

✅ Fun fact: olives are a stone fruit, and they’re related to other fruits like cherries and peaches.

One thing that makes them so healthy is oleic acid, which lowers cholesterol and appears to have heart-protective qualities. 

Plus, they’re packed with anti-inflammatories and are a rich source of vitamin E and other antioxidants.

Which do you like better … green or black olives? ⬇️⬇️⬇️

Recipe of the Week

Recipe: Tomatoes, Olives, and Haddock Bake

🍽 This Mediterranean-inspired fish bake is an easy weeknight meal … plus it features olives, this week’s food of the week.

It works with any white fish – cod, pollock, halibut, mahi-mahi, you name it!

Serve it with a side of quinoa or cauliflower rice and a salad.

🫒 Mediterranean Tomatoes, Olives, & Haddock

(serves 6)

1½ lbs (700 grams) haddock fillet

Kosher salt and ground black pepper

½ lemon, juiced

1 cup (200 grams) halved cherry tomatoes

½ cup (60 grams) pitted olives

3 Tbsp yellow onion, minced

3 garlic cloves, minced

3 tsp Italian seasoning

3 Tbsp olive oil

Heat your oven to 425ºF/220ºC. Spray a 9”x13” (23 cm x 33 cm) baking dish with nonstick spray. Pat the fish dry and sprinkle both sides with salt and pepper. Place the fish in the baking dish.

Squeeze the lemon juice over the fish.

In a medium bowl, combine the tomatoes, olives, onion, garlic, Italian seasoning, olive oil, and stir to mix well.

Pour the tomato mixture over the fish, smothering the top. Bake for 15-20 minutes. Fish is done when it flakes easily with a fork.

Remove from the heat and serve.

Enjoy!

Love and light,

Shaline

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary Fresh Start Health Discovery Call with me today!

In the meantime, join my Facebook group.

ABOUT ME

I’m a Certified Integrative Nutrition Health Coach, Clean Food blogger, esential oils advocate, and author. I received my training from the Institute for Integrative Nutrition, where I learned more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I help men and women create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals – bioindividuality. Learn more about my training and my unique approach to health coaching.

REFERENCES:

www.healthline./nutrition/foods/olives

www.webmd.com/diet/health-benefits-green-olives#1

www.healthline.com/nutrition/mediterranean-diet-meal-plan

Food of the Week: Tomatoes

Can you believe it’s already March?! This week’s food if the week is TOMATOES 🍅.

🍅What’s your favorite way to eat TOMATOES?

If you’ve been stuck in a tomato rut … it’s time to mix it up a little bit!

There are actually more than 10,000 varieties of tomatoes on the planet, including colorful heirloom varieties that date back centuries.

Each tomato has its own flavor based on its sugar and acid profile. For example: orange tomatoes are less acidic than red tomatoes and have a milder taste.

That being said – ALL tomatoes are an excellent source of micronutrients like vitamins A, C, and K, as well as folate and potassium.

Plus, they’re an especially great source of lycopene, which may help protect you from the sun’s ultraviolet rays.

The redder the tomato, the more lycopene!

Eat them raw or in sauces, soups, or stews. You can also roast, saute, or stuff them.

Besides pizza, what’s YOUR favorite way to eat tomatoes? Comment below.

Recipe: Roasted Cherry Tomato Soup

Tomato soup is one of the coziest, most comforting easy meals you can make.

This one is extra special – and probably will end in your regular rotation.

Not only is the taste out of this world, but because you take the extra care to roast the tomatoes … It feels even more special.

Serve this on its own, with a wrap, or sprinkled with goat cheese. So good!

🍅 Roasted Cherry Tomato Soup 🍅

(makes 4 servings)

4 pints (2 kg) cherry tomatoes

1 medium yellow onion, chopped

5 cloves garlic, peeled

¼ cup (60 ml) extra-virgin olive oil

Pink Himalayan salt & freshly ground pepper to taste (about ½ tsp each)

1-2 tsp coconut sugar

1 tsp dried thyme

½ tsp dried marjoram

½ to 1 cup (120-240 ml) low-sodium vegetable broth, warmed (depends on desired thickness)

½ to 1 cup (120-240 ml) unsweetened coconut milk or extra creamy oat milk (depends on desired thickness)

Preheat your oven to 400°F/200ºC.

Spread tomatoes, onion, and garlic in an even layer on 2 rimmed baking sheets. Divide the oil in half, one for each sheet, and toss with the tomatoes until well coated. Sprinkle each sheet with salt and pepper, and stir to coat. Place in the oven, stirring every 10 minutes, and roast for 20-25 minutes, until the tomatoes start to burst.

Place the roasted tomatoes, onions, and garlic in a large soup pot. Add sugar, spices, and some additional salt and pepper, and ½ cup each of the broth and milk.

Carefully use an immersion blender to puree until smooth. If the soup is too thick, add more of the liquid. When it reaches desired consistency, taste and adjust seasonings.

Place on medium-low heat to warm up. Serve and enjoy!

May be an image of text that says 'Weekly Recipe ROASTED CHERRY TOMATO Soup SHALINE MILLER'

Love and Light,

Shaline

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary Fresh Start Health Consultation with me today!

In the meantime, join my Facebook group.

ABOUT ME

I’m a Certified Integrative Nutrition Health Coach, Clean Food blogger, esential oils advocate, and author. I received my training from the Institute for Integrative Nutrition, where I learned more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I help men and women create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals – bioindividuality. Learn more about my training and my unique approach to health coaching.

REFERENCES

www.healthline.com/nutrition/foods/tomatoes

www.healthline.com/nutrition/lycopene

http://www.chicagobotanic.org/…/tomato_different_color

#recipes #tomatoes

Do you have a passion for helping others?!

Do you health challenge that you’ve overcome, want to share your story, and have a passion for helping others?

Whether you’ve just heard about Integrative #Nutrition or have been curious for a while, now is your chance to reserve your spot with their biggest offer ever. 🥑 BONUS: You’ll get three added gifts to enhance your IIN experience! Click here for more info or call the number below and mention my name. As a gfit for referring me, I’ll be your coach.

Food of the Week: Strawberries

 🍓FUN FACT: STRAWBERRIES are one of the most popular berries in the world. 

Not only are they sweet and delicious, but they also are surprisingly good for you. 

✅ They are an excellent source of important vitamins and minerals, including vitamin C, manganese, folate, & potassium.

All of that contributes to a healthy immune system, lower blood pressure, and may even offer some protection against certain birth defects. 

PLUS … strawberries are a great source of antioxidants that are known to fight bacteria, lower cholesterol and blood sugars, promote heart health, and even fight some cancers! 

They also are a source of fiber that can feed the good bacteria in your gut and help keep your digestive system running smoothly. 

Eat them raw, stirred into oatmeal, blitzed into smoothies, or added to chia puddings and jams. So good!

👉 TIP: When possible, choose organic strawberries because conventionally raised berries generally contain a wide range of pesticides.

How often do you eat strawberries? Comment below.

 Roasted Strawberries

👩‍🍳 If you want to kick up the sweetness of your strawberries a notch or two, or you have a bunch of fresh berries that are on the verge of being overripe …

Try roasting them!

It’s very easy and the results will make your tastebuds VERY happy.

You can spoon your roasted strawberries over oatmeal or Greek yogurt, or add them to smoothies. 

They also can be added to sauces … and you can change up the flavor by adding some balsamic vinegar or a drop or two of vanilla.

Note: double or triple the recipe based on how many strawberries you have on hand!

🍓🍓 Roasted Strawberries 🍓🍓

(makes about 4 servings)

  • 2 cups (300 g) whole strawberries (washed & dried, stems removed)
  • 2 tsp coconut sugar (optional, or to taste)
  • 2 Tbsp lemon juice (optional, or to taste)

Preheat your oven to 350ºF/175ºC. Line a baking sheet with parchment paper.

Depending on your preference, either cut the strawberries in halves or quarters. Toss the berries with lemon juice and sugar in a bowl to coat. 

Place the strawberries in an even layer on your baking sheet and bake for about 20 minutes. 

Try not to eat them all at once. 🙂 

Love and Light,

Shaline

REFERENCES:

www.healthline.com/nutrition/foods/strawberries

www.medicinenet.com/script/main/art.asp?articlekey=202177

#strawberries

Weekly Challenge: 4-7-8 Breathing

Ready to feel more relaxed and calm? This week’s challenge can help make that happen in just a minute or two every day.

✅Welcome to your 4-7-8 Breathing Break Challenge. 🧘

This is one of my favorite techniques to destress during the day. And not only will it help you destress …

But you’ll feel firsthand how your breath affects your mood almost immediately.

A couple of quick breathing facts:

  • When you’re anxious or upset, your breathing can get rapid and shallow. This increases heart rate and muscle tension … and can make you feel worse. 
  • When you’re calm and relaxed, you breathe more slowly and deeply – which can increase your sense of calm. It also can lower your heart rate & blood pressure.

💡Basically, breathing slowly and deeply sends a message to your brain to CHILL OUT  – and your brain then sends this message to the rest of your body.

Here’s how to do the 4-7-8 Breathing Break:  

  • Sit or stand comfortably, shoulders back to allow your chest and belly to expand and contract with your breath. 
  • Take a slow, deep inhale through your nose. Count to 4 as you inhale.
  • Hold your breath for a 7 count.
  • Exhale for an 8 count.
  • Repeat this 3-5 times. You’ll feel your whole body relaxing!
  • (Extra credit: do this 3x a day) 

Here are some benefits: 

  • Less physical tension 
  • A sense of almost immediate inner calmness
  • Feeling more “centered” 

Who is with me this week for the 4-7-8 Challenge? 👇👇

Love and Light,

Shaline