Cabbage Lentil Burrito Paleo Vegetarian Style

Did I say Paleo Vegetarian? Yep! I try to limit how much meat we eat on a weekly basis so 5-6 days a week are all vegetarian meals! This recipe I thought would turn out terrible but it actually turned out quite delicious! I used all organic whole foods, seasoning, coconut oil, and broth. IMG_3083 (1)

1 small or 1/2 large onion

3-4 cloves garlic (cut and wait 10 minutes before cooking)

2-3 large carrots (preferably purple due to their higher concentrates of vitamin A and beta-carotene, it’s also rich in anthocyanins, antioxidant compounds)

3 Tbsp Coconut oil for stir fry

1 Tsp Curry seasoning

1/2 Tsp Thyme

1/2 Tsp Cumin

Pinch of Masala

1 Tsp Cinnamon

1/2 C Vegetable Broth

1/4 C (or more if you would like) Lentils

Add lentils and RO water to a rice cooker. Chop up onion and carrots and cook in a pan on medium with coconut oil. Cut the garlic and let it sit for 10 minutes. Add cooked lentils, carrots, seasoning and vegetable broth,  cook on low heat and cover with lid for 10-15 minutes.


1/4 C Arrowroot Powder

1 Tbsp Coconut oil

1 Tbsp Coconut flour

2 Eggs

1 Tbsp Reverse Osmosis water

Mix with a fork into a blended batter. Add small amounts of batter to a separate pan and fry like you would a crepe, thinning it out by tilting the pan after you pour the batter.

Cheers Everyone!


The World and our Food Choices

How did the world come to a point where we can’t even trust food to survive? When did companies have no empathy towards other humans on our survival over their increase in monetary profits? When did we (and I mean my family included) become more focused on convenience and saving money rather than standing up for our basic human rights of truly healthy food and taking action? Marcus and I have stayed up nightly watching documentaries, TED talks, research studies on food, water, what our bodies need and ways to cook. I am trying to truly make a point every day to stop my sugar intake (I’m addicted to sugar), cook and eat whole organic vegetables, buy them from our community co-op to bring money back to our community, and use the information I  have found and incorporate it into our daily life which is much harder than I thought. All the recipes I have found don’t fit our family completely so I have been changing and making new recipes daily and it’s exciting and gives me hope for our children’s future and health. I have been combining several things into our food. I will be posting new recipes as well as random facts that deal with nutrition and great ways to cook for top nutritional benefits.

We try to limit carbohydrate intake to 70g and under daily, 30g for Aspen, I have found the combination of Coconut flour, Almond Flour, and Arrowroot powder makes for great substitutes with the addition of extra eggs.

We have installed a reverse osmosis water filter after recently finding estrogen from birth control pills is NOT filtered out in our water treatment facilities either are pain killers. Reverse osmosis will filter everything out.

We still use organic whole foods for our largest portion of food, next to the small amount of a locally non-GMO fed meat (I don’t eat chicken or pork).

The entire family takes daily doses of a Norwegian fish oil because any fish in the Pacific has major amounts of radiation due to Fukushima.NOAA energy map shows the intensity of the tsunami caused by Japan's magnitude 8.9 earthquake

The smallest portion is a few carbohydrates such as quinoa, rice, a dish I made from the substitute flour mixture, or nuts. Locally raised non-GMO fed chickens for our egg intake.

Broccoli sprouts added to breakfast every day because the Sulforaphane helps reduce your risk of cancer.


I would LOVE to hear from YOU on any new nutritional studies or how your family eats! Until then I am going to keep buying awesome cookbooks like this one from My New Roots IMG_3086

Time is a Precious Commodity

Lesson of 2016, time is a precious commodity. We all have the same amount of limited time in our daily lives, how we choose to use that separates us all. It is a battle for me on a daily basis. I thought I could be a super human and somehow create more hours in a day to fit in time with my children and be the best possible mom, work a part time job (that I love), and also start an apothecary business. The universe has proven to me I can’t change time, I must schedule out specific times for everything, and somedays I can’t be super mom or a super human to my dismay. Its one of my hardest battles because I have extremely high expectation for myself. I let go of expectations of other people 5 years ago, but not for myself. I admit I can have anger at myself for not being the perfect mother or not being able to do everything for my family, but some days I just need a break. I have to fit in an hour or two for silence instead of nature play or arts hour. I need a few hours to fuel my passion with apothecary but that means I need to cut out some hours on sleep. And when do date nights occur? We need time for just us. 2017 will be my time for letting go of my ego to be a super human and learning how to balance my time appropriately so that I can fully be there for my children, myself, my husband, and my passions.

DIY Sleep Aid Extract

I have had a difficult time writing any blog posts. Being a full-time mom to an infant and toddler can be challenging, to say the least. I try to give them my full attention first and by the time they are off to bed I am as well. This week, however, the girls helped me make some extracts and fueled my passion! For those apothecary lovers and DIY lovers here is a sleep aid extract recipe. I used the percolation method, but you may choose which way you prefer! You can even pick these herbs up at a local co-op and make some tea to help you sleep!

I decided to use California Poppy, Hops, Passionflower, and Valerian as my main ingredients split into equal grams of 6. Next, I used Lemon Balm, Skullcap, and Motherwort all at 2 g.sweet-dreams

Studies have shown California poppy helps strengthen the nervous system before bedtime, and the combination of Passionflower, Valerian, California poppy and Hops promote REM and sound sleep.
My husband and I recently put in a reverse osmosis filter that can even filter out estrogen in our water so I use that and some local 150 proof alcohol!

I handed out 6 1 oz droppers to the family for Christmas and so far the results have been great! 2-3 droppers 30 minutes before bedtime and 2-3 right before bedtime! It’s best to alternate using this extract and melatonin for those with insomnia!

If you don’t have time to make any you can always check out my Etsy shop and support small business!Aspens Healing Arts Sweet Dreams Etsy

Thank Mother Nature for her amazing healing herbs! Have a wonderful week!

DIY Colic Tummy Tea

It’s been awhile since I posted last, many late nights with Yoshi Willow. I don’t like to talk about personal life too much but having an infant is hard mentally, physically, and emotionally! Our first child had terrible colic, in fact only my mom and dad were willing to watch her. She cried all night and all day. Yoshi started showing signs of colic about a week in a half ago. I started trying different teas to help her stomach, making sure she doesn’t lay down flat, burping and helping her fart after feedings, anything that would help. I finally found a tea that helps her sleep and calms her poor stomach. Our pediatrician told us colic is when infants have acid reflux, so when researching herbs to use I wanted ones that are safe for babies and help calm the stomach. Here is what I have been using, and it has been helping Yoshi with her gas, burping, and overall happiness.

Fennel- Has carminative actions that help relieve bloating, gas, and intestinal pain.

Catnip-Soothes the stomach and helps induce relaxation and sleep.

Chamomile- Aids in digestion, overall relaxation and sleep.

Hops- Induce sleep and reduce anxiety.


1/2 tsp fennel

1/2 tsp catnip

1 hop

1/2 tsp chamomile

1 cup hot water (not to a full boil yet, full boil will hurt chamomile)

Let it steep for 10 min (best time for chamomile and hops)



Conscious Living – In the Kitchen

Being in the moment and trying to better myself, family, and the world is the daily goal. With every step, decision, and action my family and I make, I want it to be a choice that benefits humanity and earth.

“If you are not taking responsibility for your state of consciousness, you are not taking responsibility for life.” ~ Eckhart Tolle


This post on conscious living incorporates many different facets of the term conscious living: spiritual, daily tangible goods, actions, and practices. I know we can’t do everything to save the earth but doing small things daily and teaching our children through our actions is important to Marcus and I. We realized we had too much trash, even if some was recyclable (depending upon your state). So it was decided that for the next few years we would move closer to zero trash.

We have a compost pile for all of our left over veggies. Our diet is predominately vegetarian with goat cheese and eggs for dairy. I have been trying to make everything from scratch, tortillas, pasta, pitta bread, bread, soup (which we use our canner and mason jars to save), and snacks for the children. This helps eliminate by buying in bulk using mason jars when going to our local co-op instead of using plastic or any packaging. When we first started we had the co-op weigh our jars then wrote the weight down on the jars so the true weight could be evaluated at the register.  dscf0973dscf0975

We up-cycled our beer bottles for our olive oil and soy sauce. Next week we want to cut out our canned beans by buying beans in bulk, some of the extra time will be by soaking them overnight.


When grocery shopping nothing goes in plastic bags, all veggies and fruit go in our green bags and the eggs we purchase we recycle.  The carton and egg shells are then composted along with veggies.

We try to limit our water use and the use of our lights. We make all of our cleaning supplies/ dish soap and then store them in mason jars.


On a spiritual and natural healing aspect of conscious living, we have started moving towards a healthy conscious practices as a daily routine. I have been reading a book on Ayurvedic healing and Thich Nhat Hahn and have brought in some daily practices we use every morning.

First when we wake up (7:30-8 am) we lay with gratitude for each other, our kids, and life. We provide our bodies nourishment with sramble of eggs, curry, veggies, and garlic. While eating we try to be in the moment with gratitude. After breakfast Marcus and I practice yoga with Aspen while Yoshi watches us. Next we make sure to do our 12 pranayamas (breathing exercises based on your dosha) for the day.

I would love to hear for others who also strive to make minimal impact on the earth even in the smallest ways! It is not easy and it takes time but at the end of the day I know we are actively working on consciously living in a positive light! I have faith in humanity, do you?

Have a wonderful day filled with joy and laughter!