Sproutin’ Green Smoothie

¼ cup coconut milk
1/8 cup raw almonds
2 cups distilled or purified water
1 Rainbow Chard leaf
½ cup sunflower sprouts
1 ½ cups strawberries
1 cup fresh blueberries
1 banana
1 tsp flax

Blend until smooth. This smoothie is light green in color. For my own son, I put this smoothie in a travel coffee cup so he can’t see it!

Tammi Hoerner, CHHC, AADP, MH


Mmmmm Cabbage Rolls!

Melissa’s Healthy Cabbage Rolls

1 can whole pealed tomatoes
1 can tomato paste
1 good-sized head of cabbage or 2 small heads (I used a small green and a small purple)
     *reserve the best 12 leaves from the outside of the cabbage trying not to tear or damage them they will be wrapped around the rolls
1lbs ground turkey
1 egg (beaten)
1 small white onion chopped
2 cloves of garlic chopped
1 ½ tsp ground white pepper
1-2 Tbsp ground chilli powder
1 tsp ground nutmeg
1 ½ C cooked rice (I prefer Lundberg Mahogany Blend, it adds a great nutty flavor and is a raw food)
Salt & Pepper to taste

Preheat Oven to 375

Cook the rice as directed on package. While the rice is cooking boil the reserved leaves of cabbage until soft, remove from water and let drain. Place the tomatoes, tomato paste, chilli powder, and nutmeg in blender and blend till smooth. Chop the remaining cabbage and blend with the chopped onion, chopped garlic, white pepper and salt to taste. Mix together by hand the beaten egg and ground turkey and add the seasoned veggie mix and rice to the meat and egg. Form the meat mixture into balls that are a bit smaller than a baseball. Wrap the meat balls with the 2 cabbage leaves place in greased pan. Once all of the meat is used pour over the tomato sauce from the blender.

Bake 45mins @ 375

I hope that everyone enjoys this as much as my family did. This recipe works great if you need to prep it the day before you want to bake it.

Written By: Melissa Klapperich L.M.T.                http://www.amtamembers.com/melissaklapperich

Meal Planning 101

Working together, we identify many foods that work well in your body and for your busy life. Some of these foods may be new, some you’ve been eating for along time. This new knowledge may feel overwhelming when you sit down to begin shifting your meals. I have created this tip sheet to help you create your own meal plan based on the foods that we find do the best in your body. How to pull these foods into meals, where to find great meal ideas, and how to create a plan to put this new knowledge into action.
Collect recipes – I give lots and many recipes over the course of time we will work together, but I am not your only resource. You may look online, buy cookbooks, or visit your E-Group site on Ning. (You will have received an invitation to join this group from me, as part of my service to you)
Choose Meals – Using a blank sheet of paper, choose a set of meals for each day. Consider days you may be working and days you have off. Take time to consider special occasions or days you plan on being “out”, as well as any events you may need to take food to. Be sure to include breakfast, lunch and dinner. Keep in mind the foods we have discussed and any suggestions you have received from me during y our program so far.
Write your list – Once you have chosen meals for each day between shopping trips, use this to create your shopping list. Watch for items duplicated and simplify your list.


Keep in mind, you may simplify further by creating dishes with common ingredients, such as rice, or quinoa. Make this the base of your dish and see how many ways you can make it.
I suggest doing this meal planning every week or bi-monthly as often as you shop. Adjust it accordingly as you find new foods, recipes, and what meals work best for you.
To save additional time, create a binder where you keep your favorite recipes. This will narrow your search for meals and save time. Over time, you will have foods you fall back on, identify staples such as rice and almonds that you want to keep around as a frequent food you consume.
For more tips, be sure to keep in touch, get my newsletter, be on the Ning network, and frequent any available workshops or classes we are offering.

By:Tammi Hoerner


Healthy Veggie Dip


Melissa’s Yogurt Dip

1 32oz container of Plain Yougurt (I like organic greek style)
1Tbsp chopped organic parsley
1Tbsp chia seeds
Salt & Pepper to Taste

With a Cheese Grater or Micro Plane Finley Grate Organic Veggies
¼ small Red Onion
½ Carrot
¼ Bell Pepper (any color is great)
1 clove of Garlic (add more if you like the spicy garlic flavor)
¼ Cucumber

Mix all ingredients together. You can eat this dip right away however it is best when you let it sit for a day.

Busy Mom’s Make Breakfast Fast!


Making life as a busy mom easier…
Super Simple Breakfast Smoothie (for the one that wont eat leafy greens)

1 cup frozen strawberries
1/2  cup frozen rhubarb
1 fresh banana
7 – 8 young spinach leaves
6 walnuts
1/8 cup chia seeds
1 1/2 cups coconut milk
1 cup honey yoghurt
Blend until smooth. If you like your smoothies thicker add more frozen fruit, if you like more liquid add water or more coconut milk.
Serves 4

By: Tammi Hoerner

It’s Better to Eat a Twinkie with Gratitude

As a holistic health counselor and conscious eater I have firsthand experience of my own and others turmoil’s around personal shifts in health and nutrition.  I have come a long way from neurotically not caring at all what I ate as long it tasted good, to neurotically only eating the highest quality organic, biodynamic, anti-biotic free, preservative free foods. I have been vegetarian, only eaten raw foods, and have rigidly erased one ingredient after another in the attempt and quest for optimal health. Essentially it has been an amazing but often inflexible path when I decided to take my health into my own hands. The sanity was that I had been sick for most of my life, and had completely healed myself through holistic remedies, particularly nutrition.

Although I felt better, most of my health symptoms diminished and I was well educated about nutrition, my health became unmanageable when I would visit family or friends.  My mama’s meals I loved as a child became a haven for my nutrition-snob criticisms and rationalizations for why I shouldn’t eat it. When a good friend would invite me out to a local burger joint I would pass. When the birthday cakes would be sliced I would deny myself the pleasure, and instead think all about the studies and facts about food that were now controlling my life.  

Essentially my education was now making me too smart for my own good. I wasn’t able to enjoy a meal without having a parade of after thoughts and regret. I had forgotten how to enjoy life, family, and celebrations where food often plays an essential role, regardless of how healthy or unhealthy those foods may be. Now I am not saying to disregard healthy food choices, particularly if there is an illness you can heal through modifying certain foods. I am saying that after going through an evolutionary process in my nutritional paradigm, I have come to a middle ground. I will never forget when one of my greatest mentors said to me “I don’t care what kind of biodynamic fancy foods you are eating if you are feeling horrible on the inside. It would probably be better to eat a twinkie with gratitude.”

I am not de-emphasizing the importance of having a solid ground and knowledge of supportive foods and lifestyle habits. Certain diseases and healing processes require each of us to say no to certain foods at particular points in our lives. The strictness that may arise from the process of shifting our personal health needs may be the perfect learning curve for finding true balance. We are never going to be perfect in our food choices, but being perfect isn’t the goal, being healthy is. One way I recommend to clients in supporting this process is called the “90-10 diet”. This means that 90% of the time we make healthy choices, 10% of the time we indulge with joy!  Go to the birthday party and eat the cake, go out with your friends and get what you would really love to eat on the menu without guilt or shame about it. Most importantly enjoy your life, enjoy every bite of food, enjoy your family and its traditions, and be grateful for all you have, your health depends on it.

Written By: Rebecca Elise Norton

Rebecca Elise Norton is a Brooklyn bread Holistic Health & Nutrition Counselor, Teacher, and Contemplative Artist empowering individuals and groups to live healthy and inspired lives. Her background also includes in depth study of Expressive Arts, Contemplative Christianity, Buddhist meditation, Peruvian Shamanism, and Jungian Dreamwork. Through personal commitment to health and life visioning Rebecca believes we each have the potential to awaken to the loving, creative, and abundant Presence that seeks to express through us.

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