Homemade Sauerkraut



  • 1 Medium Head of Cabbage
  • 1-3 Tbsp. Sea Salt

Optional ingredients: try combinations of any of these

  • Caraway Seeds: 1-1/2 tsp
  • Dill: 1 Tbsp
  • Juniper Berries (crushed): 1 Tbsp
  • Fennel Seeds: 2 tsps
  • Green Onions (chopped): 6 onions
  • Garlic (crushed): 5 cloves
  • Mustard Seed (black or yellow): 1 tsp
  • Turmeric: 1 tsp
  • Red Pepper Flakes: 1/2 tsp or more
  • Cardamon: 1/4 tsp
  • Lemons: 5 organic, very thinly sliced
  • Ginger: 5 inches, grated


  • Potato masher or cabbage crusher.
  • 1 Quart Jar with an airtight lid; preserve jars are a good bet.
  • Fermentation weights, or glass marbles inside an organic cotton tea bag.


  1. Chop or shred cabbage.
  2. Sprinkle with salt.
  3. Knead the cabbage for a minimum of 10 minutes.  For this step you can use your hands, or pound the cabbage with a potato masher or cabbage crusher.  Keep pounding and kneading until there is enough liquid to cover the cabbage.
  4. Stuff cabbage into a quart jar, pressing the cabbage underneath the liquid. You can add a little water to completely cover cabbage if need be.
  5. Securely close and/or lock the jar.  “Burp” secure jars daily to release pressure.
  6. Ferment for at least 2 weeks at room temperature (about 60 – 70 degrees).  The longer you allow the culture to develop, the closer you’ll get to desired flavor and texture; flavor develops with age.
  7. Put a tight lid on the jar and move to cold storage once you’ve decided to stop aging your kraut.

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Cauliflower Crust




2 eggs



Food Processor

Baking pan

Cheese Cloth

Parchment paper

Pizza crust pan or clay



1.Remove the outer leaves of the cauliflower, and cut down the cauliflower into “florets;” small pieces of cauliflower that look like little fountain like flowers.

2. Place the florets in a food processor until finely and evenly chopped. It’s ok if there are some pieces that are slightly larger in size.

3. Place the cauliflower in a baking pan and bake at 400 degrees F for about 10 – 12 minutes.

4. Transfer the cooked cauliflower into a cheesecloth. Gather up the sides of the cheesecloth and squeeze as much liquid as you can out of the veg.

5. Transfer the cauliflower “meal” to a mixing bowl and add the eggs.

6. Cut the parchment paper and line your pizza pan or clay pizza round with it.

7. Spread the cauliflower and egg mixture from the cheesecloth onto and around the parchment paper to cover as much of the parchment paper as possible.

8. Put back into the over and bake again at 400 degrees for 40 minutes until it resembles a crust. You can flip it once mid-bake to make it a little more crispy.

9. Transfer crust to your plate and top with other ingredients: chicken, jalapenos, filet, salmon, cilantro, parsley, ground bison, etc.

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Bacon Wrapped Scallops




  • 12 slices thick cut organic Applewood smoked bacon
  • 12 sea scallops
  • 12 bamboo skewers, soaked for about 30 minutes in water
  • Freshly ground black pepper
  • 2 Tbsp Unsalted Butter
  • Cayenne
  • Oregano
  • Thyme
  • Salt
  • Black Pepper
  • Also needed: baking sheet and parchment paper, and a grill or grill pan.



  1. Preheat oven 350˚ F
  2. Line a baking sheet with parchment paper, and lay out bacon.  Bake about 12 – 15 minutes until golden brown.  Remove and set aside.
  3. Preheat you grill.
  4. Mix cayenne, oregano, thyme, salt and pepper in about equal parts.  You can add extra salt to taste.
  5. Season scallops with spice mixture and wrap with a slice of bacon.  Skewer each wrapped scallop, 2 or 3 to a skewer.
  6. Brush grill with some cold-pressed, extra-virgin olive oil.  Cook the scallops for about 7 minutes, turning frequently.
  7. Sprinkle with a little pepper, and drizzle with some olive oil.
  8. Enjoy!

Serve with Red Cabbage Slaw

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Juicy Baked Chicken Breast


  • Boneless, Skinless Chicken Breast – Free Range
  • 1 Tbsp Olive Oil, Extra-Virgin and Cold-Pressed
  • Spiced and Sauced to Taste (suggestions below)



  1. Preheat your oven to 375 degrees F / 190 degrees C.
  2. Coat a baking dish with a small amount of olive oil.
  3. Prep chicken breasts; pounding any larger breasts to match in size to the rest.
  4. Place chicken breasts in your baking dish.
  5. Add seasoning now.  At minimum, add salt and pepper to taste.  But play with your food at this stage, trying the Flavor Profiles offered with Sugar + Stress = Sick’s 30 Day Detox is a great way to take some of the thinking out of it.  Other suggestions below.
  6. Cover dish with foil and cook for 20 minutes.
  7. Remove foil.  Add preferred sauces at this stage.  Try Best Enchilada Sauce or Lemon Oregano Sauce
  8. Cook for an additional 5 – 10 minutes.
  9. Remove from the oven and rest for 2 – 3 minutes before serving.


Seasoning ideas:

  • Salt and Cinnamon
  • Salt, Pepper and Lemon
  • Salt, Pepper, Rosemary
  • Salt, Pepper, Cumin, Ancho Chili, Cayenne
  • Salt, Oregano, Basil
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HOT is Healthy: Benefits of Red Chili

Red chili pepper

“I’ve got this thing for spicy stuff. Now, if you give me hot chocolate with chili pepper, a book and a bubble bath, I’m a happy girl.”

Shiloh Walker


When it comes to health, there’s plenty of evidence that red chili is one of the world’s healthiest super foods.  Adding chili to a dish does a lot more than enliven taste buds, this one food is packed with Vitamin, A, B, C and E, and minerals like molybdenum, manganese, folate, potassium, thiamin, and copper.  Did you know that red chilies actually contain 7 times the Vitamin C than do oranges? That’s crazy, right!  But how do all those vitamins and minerals act in your body to protect against disease and promote longer life?


Red chili as a regular part of your clean diet helps:

  • weight loss
  • weight management
  • lower cholesterol
  • repair cell damage caused by free radicals
  • healthy metabolism
  • detoxification
  • clearing the lungs and sinuses
  • pain relief
  • improved mood
  • potential to reduce colon cancer
  • lower risk of heart attack and stroke
  • lower risk of asthma and wheezing
  • potential to lessen peripheral nerve damage in diabetics

Here’s how chili’s DNA works in your body:

1  Anti-Oxidant cell repair

  • Vitamins C and A as beta-carotenoids destroy free radicals and cholesterol that, left unchecked, cause damage to blood vessels and peripheral nerves.
  • Folate, Viatmin B-6 and B-12 help control blood levels of the amino acid homocysteine, a key factor in keeping “bad” cholesterol levels low.
  • Destruction of free radicals guards against arteriosclerosis and damage to nerve endings.
  • Destruction of cholesterol – waxy, fat-like substance that’s found in all cells of the body – that clog blood vessels and lead to heart attack and stroke.
  • Improves heart health, and protects against diabetic nerve pain.
  • Vitamin C, beta-carotene and folic acid found in chili reduces the risk of colon cancer.


2  Detoxification and Digestive Aid

  • Molybdenum in chili act as a catalyst for enzymes that help breakdown amino acids
  • Helps remove toxins from the body
  • Assists in the breakdown of food
  • Folate in chili also plays an important role in digestion, and is often depleted in folk with celiac disease and irritable bowel syndrome (IBS).


3  Weight Loss, Blood Sugar and Diabetes Control

  • Capsaicin in chilis increases your metabolism, can make you sweat, and ultimately assist in weight loss
  • Manganese found in chili plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  • Increasing metabolism generally, and carbohydrate metabolism specifically, helps regulate blood sugar.
  • Blood sugar regulation is key in protecting against insulin resistance, the key factor in avoiding diabetes.


4  Brain Function, Mental and Emotional Balance

  • Folate (Vitamin B-9) plays a key role in DNA and RNA production, as well as cell division.  Folic acid is one of the key vitamins that is depleted with too much alcohol consumption or addiction.
  • Some studies show that 15 to 38% of people with depression have low folate levels in their bodies, and those with very low levels tend to be the most depressed.  But it’s unclear whether adding folate as a supplement alone helps improve depression outright.
  • Capsaicin intake releases an endorphin which has an associated pleasurable sensation.


5  Pain Relief

  • Capsaisin in chili first stimulates, then numbs or decreases pain signals in nerves
  • A cascade of triggers are unleashed in the body that ultimately inactivate pain specific neurons


6  Pain Relief

  • Capsaicin in chili first stimulates, then numbs or decreases pain signals in nerves
  • A cascade of triggers are unleashed in the body that ultimately inactivate pain specific neurons


Bottom line: the health benefits of red chili are too many to ignore.  If you fear red chili is too hot to the tongue, why not try it in combinations that provide you with just the right “bite”, like in a cup of 100% dutch cocoa and plant-based sweetener.  You can always look for capsaicin as a supplement, but fresh and whole foods provide you with the freshest, most active form of these nutrients.

Get HOT and Get GOING!

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Roasted Lemon-Red Pepper Broccoli



  • 1 head broccoli florets
  • ½ tsp red pepper flakes
  • 1 Tbsp Extra-Virgin, Cold-Pressed olive oil
  • salt and pepper to taste
  • Zest 1/4 lemon
  • lemon juice from lemon



  1. Preheat oven to 425 degrees.
  2. Break up broccoli into preferred size pieces and place in a mixing bowl.
  3. Thoroughly mix remaining ingredients, and add to the broccoli.
  4. Mix all in the bowl until broccoli is well coated.
  5. Spread broccoli evenly across a baking sheet.
  6. Place in oven on the center rack and bake for about 20 – 25 minutes, until broccoli is fork tender.




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Egg Salad Your Way



  • 2 to 3 eggs
  • Butter Lettuce
  • ¼ – ½ tsp olive oil
  • Salt and pepper to taste
  • Clean mustard to taste
  • Any of the following herbs, spices, citrus or greens singly, or in combination:
    • Cilantro
    • Cumin
    • Tabasco
    • Dill
    • Lemon
    • Basil
    • Oregano
    • Garlic
    • Salt
    • Pepper
    • Cayenne
    • Jalapeno
    • Dill
    • Rosemary



  1. Chop, or break up, eggs into chunks in a small mixing bowl.
  2. Add olive oil, mustard, salt and pepper, and any of your favorite spices in combination.
  3. Spoon onto large butter lettuce leaves and eat as egg wraps.  Or, break up the lettuce, and spoon all of the eggs over top.



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Strawberry Jalapeno Breakfast Salsa



  • Handful of strawberries
  • 2 cross section slices of jalapenos



  1. Slice strawberries and place in a bowl
  2. Finely chop jalapenos.  Add jalapenos to strawberries according to your taste; a little, or a little more.


Other options:


Strawberry-Jalapeno smoothie; add ice

Strawberry-Jalapeno infused water; use a soda stream for bubble and infusion. Or make a reduction of the fruit/chili to add to water for more intense flavor.

Strawberry-Jalapeno pops; make a reduction, add water and a plant-based sweetener to taste, freeze


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Raw Peach Cobbler


2 cups walnuts
1/4 cup Raisins
1/4 cup Dates
pinch of sea salt

6-7 peaches, sliced
1/2 cup dates
1 tbsp. psylium husk
pinch nutmeg
pinch lemon zest
pinch cinnamon



Crust: Put in Food Processor and pulse until crumbly. Take out 1/2 and put to the
side for topping. Process the rest until gummy. Lay this down on the bottom of a pie or glass

Filling: Put 1/2 of the sliced peaches into the food processor with all other ingredients.
Blend until smooth. Take blended mix and add back to sliced peaches. Pour on top of
crust and add crumble on top.

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Grilled Lobster Tail



  • 4 – 6 oz lobster tail
  • 1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil, or Coconut Oil
  • Lemon Oregano Sauce



  1. Lightly coat a grill pan over high heat.
  2. Turn heat down to medium, and place lobster tail cut side down onto the pan.  Cook for 5 minutes.
  3. Flip the tail so that lobster meat is face up.
  4. Spoon olive oil over the lobster and cook for about 4 more minutes.
  5. Lemon sauce can be prepped ahead of time, or as your tail is cooking face up.

Serve with sauteed spinach with lemon sauce over both.

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