Pumpkin Chia Seed Pudding

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Studies show that the average American does not get enough fiber in their diet. We should be consuming about 20-30 grams per day to help aid in digestion. Fiber helps you digest your food efficiently, which helps your body absorb the nutrients from your food. Getting enough fiber can keep you from getting constipated as well. One cup of pumpkin puree provides you with 7.1 grams of dietary fiber. Pumpkin puree contains about 10 percent of your daily requirement for potassium as well. You need adequate amounts of potassium to support healthy digestion.

So I had been looking for random ways to include more pumpkin into my diet. I had become bored of the usual chia seed pudding and was craving something good. A friend of mine sent me a screen shot of a this pumpkin pudding she purchased at Hi-Vibe in Chicago and said, "How can we duplicate this?" I played around with the ingredients in the kitchen for a bit to simplify it and came up with this tasty dish. 

I like to eat pumpkin chia pudding post-workout or even bring it for a sweet treat to a party. 

 

    Pumpkin Chia Pudding

Ingredients: 
1/4 cup chia seeds
1/4 cup organic coconut milk simple
1 tbsp. MCT oil
1/2 tbsp. pumpkin spice
1 tbsp. xylitol
2 scoops Marine Collagen (optional for protein)
1/4 walnuts (optional)

Directions:
1. Place all ingredients into a blender or food processor and pulse for a few minutes
2. Place in fridge for at least 20 minutes for pudding to gel. 
3. Enjoy!

Xo Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Print recipe

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Pumpkin Power Bowl

About a year ago I was having stomach pains and constant bloating, especially right after breakfast. I had already cut out gluten and dairy and at that time and thought I was eating very healthy. I decided I needed to dig deeper. I came across a food sensitivity test from KBMO Diagnostics. After performing the test, I found out that I had a very strong inflammation response to eggs (what an "aha" moment that was). I was constantly eating eggs thinking that I was doing good by my body. Therefore, it is so important to eat what is specifically right for you. One person's food could be another person's poison. 

Shortly after eliminating them from my diet I began to feel better. My digestion was back on track and I had more energy. Finding out what food caused inflammation in my body was a pivotal point in healing my body. I became certified to perform this test for my clients because I knew it would help heal them too.

Since I couldn't eat eggs anymore I started to play around with tons of recipes and foods to figure out what would fuel me in the morning. This breakfast took about 5 attempts to get the consistency right but I think you will love it.  This recipe is grain-free, gluten free, and dairy free yet full of flavor.  It also provides anti-oxidants, fiber, and nutrients to keep me full for hours and consistent energy throughout the day.

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Since I couldn't eat eggs anymore I started to play around with tons of recipes and foods to figure out what would fuel me in the morning. This breakfast took about 5 attempts to get the consistency right but I think you will love it.  This recipe is grain-free, gluten free, and dairy free yet full of flavor.  It also provides anti-oxidants, fiber, and nutrients to keep me full for hours and consistent energy throughout the day.

 

Pumpkin Power Bowl 

Ingredients:

8 oz. boxed pumpkin puree
1 scoop marine collagen
1 tbsp. tahini
1 tbsp. coconut butter or oil
1 tbsp. water
1 tsp honey
¼ tsp vanilla
¼ tsp pumpkin pie spice

Topping options:

Walnuts
Blueberries
Shredded coconut
Raisins
Chia seeds
Sunflower seeds

Instructions:

1. Heat all the ingredients (minus toppings) over medium heat until melted.

2. Place in a glass bowl and let sit in fridge for an hour or overnight.

3. Add toppings of choice.

Enjoy!

Xo Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

 

Kitchari

Khichari is a potent blood purifier and supports proper kidney function. In Chinese Medicine, mung beans are used to strip pesticides out of the system, which is especially helpful for the reproductive organs, liver, and the thyroid. This dish is extremely healing for the digestive system. I recommend consuming 3 times a week to reap the benefits. It makes a hearty lunch that will keep cravings away too. 

Kitchari - Print Recipe

1/2 cup White Basmati Rice (optional, can be left out if eating grain-free)|
1 cup mung beans (or any lentils)
4 cups water if using rice, 2-3 cups for lentils only
2 tbsp. organic ghee
1 tbsp. Organic Khichari spice mix
2 Tbsp. grated fresh ginger
¼ - ½ tsp salt
½ and avocado (for garnish)
Fresh cilantro for garnish (liver cleanser)

Any of these cut vegetables: green beans, carrots, parsnip, burdock root, leafy green vegetables, zucchini, broccoli, squash – can be added to the khichari or made separately.

1.    Soak rice and lentils in warm water for 5-10 minutes up to 8 hours. (makes it easier to digest)

2.    Wash the contents until the water runs clear.

3.    Add water and cook on medium heat for 10-15 minutes.  You will notice a white foam building on the top of the pot that you can skim off.   You may have to do this a few times 

4.    Turn the heat down a little and continue cooking for another 5-10 minutes until the ingredients are soft.  Add more water if you like.  You can add some fresh ginger and salt here.

5.    In a separate pan, use 2 tsp of ghee, let it melt and heat for a minute.  Add spice mix. Let that cook for a minute. 

6.    Add 1/2 Spanish onion and cook until translucent (about 3 minutes)

7.    Add vegetables if you'd like. My favorite is zucchini and spinach. 

8.    Combine vegetable mix with the cooked lentils and rice and let simmer for 5 minutes uncovered. 

9. Garnish with cilantro, add a little bit of ghee and enjoy!   If you are watching your fat intake or are cleansing this week then leave off the extra ghee.

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked them. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

Turkey Sausage with Goat's Milk Tzatziki

You know how many people go to bed but have a hard time falling asleep because they can't stop thinking about stress or work? This happens to me, but with food and recipes! I guess it's not a terrible thing to think about all night. I'm constantly trying to come up with creative ways to make healthy food taste good and be easy to assemble. 

I've been reading a great book by Dr. Amy Myers lately titled, The Autoimmune Solution. I've lived with autoimmune for my whole life and have been working on healing it for over a decade. Keeping a healthy mind-set, exercising and eating well has helped me to a great place of healing today. If given the opportunity, the body has an incredible ability to heal itself. However, one person's food can be another person's poison.

One diet or way of eating may work for some people but not for others. Some people find that being vegan has helped them lose weight or lower their cholesterol. Some have found that eating meat has helped them, calm inflammation. There are many ways to eat, but the most important is to find the healthy way to eat for you!

For me and my symptoms, I have found that eating mostly Paleo with a small amount of goat's milk dairy and occasional gluten free grains or legumes has done well for my body. It keeps the inflammation down and my symptoms at bay. I stay away from sugar, alcohol, and caffeine as they only tend to ignite the problem and cause me to feel off track.

This recipe came to me in a dream the other week. Since I started incorporating goat's milk kefir, a recommendation from my good friend and colleague Nutritional Therapist Melanie Mack, and have been doing very well on it. Except for one thing. The flavor is boring! So, in this dream, I thought of how much I missed sauces in my life and that I could figure out how to make a tzatziki sauce from the kefir. I've paired the sauce with some turkey sausages and placed over a big bed of greens.

This recipe is easy and delicious and could be eaten for breakfast, lunch or dinner. The leftovers are great too!

Ingredients:

1lb organic ground turkey
1 tsp sage
salt and pepper to taste
1 tsp coconut oil

Tzatziki:

1 cup goat's milk kefir
1 cucumber (diced and chopped into fine pieces
1 Tbsp. fresh dill
salt and pepper to taste

Additional items:

Dark leafy greens like kale or spinach
1 tsp olive oil
half a lemon

Directions:

1. Place turkey in a bowl and add seasonings. Form into 8 small sausage balls

2. Preheat a cast iron skillet or safe non-stick pan to medium high with coconut oil.

2. Put sausages into heated pan. Cook each side for about 5 minutes or until cooked thoroughly.

4. Place goat's milk into a bowl and add chopped cucumber and spices

5. Place leafy greens at the bottom of a plat or bowl and sprinkle with melon and olive oil.

6. Add sausages and scoop come tzatziki into a side bowl.

7. Serve and enjoy.

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked this recipe. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first THREE orders? Use the link below! 

iStock-636592142.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Sweet Potato Smoothie

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Want to fight cravings on your cycle? This smoothie will keep those pesky cravings at bay and also provide you with tons of fiber and complex carbohydrates to help fight off PMS as well. I added some extra goodies in there to help with inflammation too. 

Ingredients:
1 cup non-dairy milk
½ cup water
1 banana
½ roasted sweet potato
1 tbsp. nut butter
½ tsp turmeric
½ tsp cinnamon
1 tsp vanilla (optional)

1 scoop Marine Collagen

Blend and Enjoy

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Buckwheat Breakfast Bowl

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This hearty breakfast packs a big super food punch. Full of energizing complex carbohydrates and anti-oxidants, it will keep you full longer and help speed up your metabolism. The added honey and cinnamon will balance hormones, boost fertility, and keep menstrual symptoms at bay.

Buckwheat Breakfast Bowl      

  Printable Recipe PDF

Ingredients:
1 cup Organic Buckwheat
1 cup non-dairy milk of choice or organic whole milk
1 tsp. raw honey
1 tsp. cinnamon

Garnish choices:
Shredded coconut
Goji berries
Fresh blueberries
Sunflower seeds 

Any other nut of choice (always soak for at least a couple hours in water)

1)      Prepare a larger batch of buckwheat to keep in the fridge for the week per instructions on bag (My favorite brand is Eden organic)

2)      Take ¾ cup cooked buckwheat and place in a small pan along with your milk of choice, honey and cinnamon on high heat

3)      You may have to break up the buckwheat a bit with a spoon as it sticks together from the fridge

4)      Bring to a quick boil then bring it back down to very low heat and let simmer with the lid on for 5 minutes with the occasional stir

5)      Remove from heat and place in a bowl

6)      Garnish with toppings of choice and enjoy 

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked this recipe. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

 

 

Shelley's Salad - 3 Ways

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Today I am grateful for friends that inspire me to be better and challenge me to grow. One of my great friends in particular, Shelley, is always coming up with the best ideas for quick healthy vegan meals that are so damn delicious and require such little time to prep. Since I have been working on reducing my meat consumption a teeny bit, her salads have kept me full and out of the kitchen for hours on end. 

If you start the week off by preparing a larger portion of 1 grain and chopping veggies in advance, you'll have unlimited options for salads all week. That way you are always prepared and can keep stable blood sugar levels instead of searching for something to eat and settling for an unhealthy options just to satisfy your hunger. 

Tips 

  • Shop according to which salads you will munch on all week
  • Buy all pantry items and keep on hand so you only have to purchase fresh items regularly

Day 1 meal prep

Make a large batch of quinoa, buckwheat, or brown rice

Greens

  • kale
  • spinach
  • bok choy

Slice, chop or dice these veggies

  • carrots
  • celery
  • cucumber
  • broccoli
  • radishes
  • onion
  • red, yellow or orange peppers

Have these nuts on hand

Additions

  • avocado
  • hummus (my fav is Hope hummus)

Dressing-pantry items

Shelley Salad #1 - Raw Green

Amount of ingredients depends on hunger level; add the amount you'd like

  • 1/2 cup of grain
  • carrots
  • cucumber
  • celery
  • radishes
  • kale or spinach
  • pine nuts
  • sunflower seeds
  • 1/2 avocado

Dressing

  • olive oil
  • balslamic vinegar
  • dollop of hummus

Chop it up and gobble it up!

Shelley salad #2 - Grain Goodness

  • 1 cup cup grain (warm)
  • carrots
  • broccoli
  • pine nuts
  • pepitas

Dressing

  • olive oil
  • hummus (heavy on the hummus)
  • salt and pepper to taste

For a heartier meal.

Shelley Salad #3 - Stir-fry Salad

  • greens on the bottom of the bowl
  • heat 1 tbsp coconut oil
  • saute peppers, onions, broccoli until tender
  • add 1/2 cup grain to pan
  • add 1 tbsp tamari
  • throw over greens and toss to wilt
  • add cashews and half an avocado

Enjoy with chop sticks.

Share the love.

I love to hear your comments or see your creations as well. If you post your salad, please tag me @jaclynrenewellness and #JRWapproved. Feel free to leave your comments and questions below. 

Xo Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Healing Apple Breakfast

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This breakfast is a favorite among many of my clients. Simple to make and packed with healing ingredients, this breakfast is sure to fuel your body the right way. By stewing the apples, they become easier to digest and make for great complex carbohydrate fuel. Ghee is very gentle for the digestive system and also lactose intolerant friendly. Layer it up with some of the topic options or put your own twist on it. 

Be sure to share your bowl with me! Tag me on Instagram @jaclynreneewellness

Healing Apple Breakfast (Printable PDF)

Ingredients:

1 Organic apple
1 Tbsp. ghee
½ tsp. cinnamon
½ tsp. ground cloves

Optional:

Shredded coconut
Flax seeds
Hemp seeds
Sunflower seeds
Goji berries
Coconut yogurt
Walnuts

Instructions:

1)      Chop up apple, cover with water, add cinnamon and cloves, and bring to a boil

2)      Lower heat and simmer until soft

3)      Drain water (option to drink apple water if desired)

4)      Put apples in a bowl, add ghee, and a touch more cinnamon

5)      Add optional ingredients if desired

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Lentil Soup

Lentils are packed with powerful vitamins and minerals and make a great hearty dinner without meat. They also have incredible health benefits for such a small little legume.

To start, lentils contain lots of dietary fiber, both soluble and insoluble. Soluble fiber acts like a gel in the digestive tract which cleans out excess bile. Bile is where cholesterol hangs pout in the body. Insoluble fiber  helps to prevent constipation and can prevent digestive disorders. 

Next is the high amount of magnesium. This nutrient is natures own calcium channel blocker. Magnesium helps veins and arteries, as well as other organs, relax which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. 

In addition to these health benefits, lentils also help stabilize blood sugar levels. If you do not have diabetes, maintaining a stable blood sugar level is a great way to prevent it. If you are pre-diabetic or have diabetes, eating legumes on a daily basis will help balance your levels out and provide steady slow-burning energy. 

So what are you waiting for? Whip up a quick and easy bowl of this slurp worthy soup. To begin, you might want to make a batch of my homemade chicken bone broth, Bone broth is very healing for the intestines and gut lining. 

Ingredients:

1 Tbsp olive oil
2 celery stalks, diced
2 carrots, diced
1/2 Spanish onion, diced
1 garlic clove, minced
2 QT homemade bone broth or stock of choice
1 bay leaf
1/4 tsp/ finely chopped thyme
3 cups fresh spinach
1 box of Pomi organic

1 1/4 cup green lentils
 

Instructions:

1. Heat the oil in a large saucepan. Add onions, carrots, celery and cook until vegetables have softened. About 10 minutes.
2. Stir in garlic and cook until fragrant.
3. Add broth, tomatoes, lentils, bay leaf, thyme, and season with salt and pepper to liking. 
4. Bring to a boil, then reduce to a simmer for about 15 minutes. 
5. Give it a taste and season more if needed. Add spinach and stir intil it wilts.
6. If you prefer a creamier texture you can puree half the soup in a blender and place back in the pot. 

Sip, slurp, and enjoy!

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked the soup! Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Momma's Baked Chicken

This dish brings me back to my childhood because my mom would make this if we were sad, sick or cold. It's the ultimate food as medicine cure. Like most of my recipes, very minimal ingredients and effort required. If I had a DJ name it would be DJ Lazy Chef. So check it out and let me know what you think. Comments are encouraged, complaints go in the bin under the sink. Just kidding! Please let me know if you add or subtract anything and find a new creation!

Momma’s Baked Chicken


Ingredients: 

Organic chicken; 2-4 drumsticks, 2 thighs, 2 bone in breasts (I recommend buying the chicken already cut up because chopping a whole chicken is brutal) 
1 small bag of red skin potatoes
6-8 organic table carrots skinned, kept whole
1 large organic Spanish onion
½ cup of ghee
Salt & Pepper to liking
Options for a little bolder flavor; sprinkle of crushed red pepper, cumin or garam masala for an ethnic flair
 
Instructions: 
1)    Preheat oven to 400 degrees (chicken likes 400 degrees as my momma always said) 
2)    Melt ½ cup ghee
3)    Place all chicken in bowl and coat with ghee  
4)    Chop onion into slices
5)    Cut redskin potatoes in half (peel if desired) 
6)    Place potatoes, carrots, and onions in the bottom of roasting pan
7)    Place chicken over the top of the vegetables, pour rest of butter over everything  
8)    Season with salt and pepper to liking; add additional seasoning here if desired 9) Cover and roast in oven for 1 hour or until internal temp of chicken is 190 degrees

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked this dish. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

 

 

Stuffed Peppers (ground meat of choice)

All of the recipes on my website are gluten-free and dairy-free but full of flavor and family favorites. Most of the time when I have people over for dinner, they don't even realize they are so healthy. Well... maybe my Dad cause he's always looking for the bread. 

I've even watched children gooble up these dinners without a complaint! I'd love to hear from you! Let me know. Did your family like it? Leave me a comment below. Did you put your own take on the recipe? Please share with me!

Stuffed Peppers (printable PDF)


Ingredients:
1 lb. ground buffalo, beef, turkey or chicken
1 box of Pomi chopped tomatoes
1 chopped poblano pepper
1/2 tsp black pepper
1 tsp crushed red pepper
1 tsp garlic powder
1 cup spinach
¼ cup red onion finely chopped
6 large red, green, yellow, or orange peppers
1 cup brown rice (optional; add cooked rice to meat mixture)
Dash of hot sauce if you like it spicy!!


1)    Preheat oven to 375 degrees
2)    Prepare peppers by rinsing, chopping off the top and taking out seeds in the middle and place in a roasting pan.
3)    In a medium bowl put raw meat and all the spices and mix together
4)    In a skillet, sauté onion on medium for a few minutes until a little soft
5)    Add meat and sauté till brown
6)    Return this mixture to the bowl (no need to drain because these meats are extra lean) and add the diced tomatoes, brown rice (if desired) and spinach
7)    Fill the peppers with meat mixture to the top and return to roasting pan
8)    Place a little water in the bottom of pan, place cover on, and bake in the oven for 45-50 minutes or until the pepper is soft
9)   Shake a little hot sauce or add Jac's guac on top

 Serve with a side salad; makes great leftovers

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked them. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Jac-pot Beef Chili

This recipe is the first of many new crockpot dinners that I will be posting. They will be convienently named Jac-pots! So many of my clients are too busy to eat healthy these days, That is why I creating recipes with limited ingredients and easy prep. The series of Jac-pots will be very simple to prep in the am and able to stew in the crockpot for 6-10 hours while you live your life. Come home, open the pot, and serve.

I'm starting with my beef chili recipe beacuse it is an easy crowd pleaser. Add a little Jac's guac on top or some oprganic shredded cheese. Bake a sweet potato and pour over the top to make it a meal. Make an extra batch a head of time and freeze for another day. 

Jac-pot Beef Chili (printable PDF)

Ingredients:

2 lbs. grass fed ground Beef
6 carrots
1 Spanish onion
3 stalks celery
1 tsp smoked paprika
1 tsp cumin
1/2 tsp garlic powder
1 tsp chili powder
1 tsp crushed red pepper
1 small can of organic diced green chilies
1 15oz can of organic kidney beans rinsed thoroughly (optional)
2 750g boxes of Pomi chopped tomatoes
Salt and pepper to taste after cooked

Crock pot instructions:

1)      Chop onion, carrots, and celery and place in a bowl to the side

2)      Brown meat in skillet on medium heat

3)      Drain meat after and place in crockpot

4)      Add cut up veggies, diced tomatoes, beans (if desired), and all spices

5)      Cook in crockpot on low for 4-6 hours

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked them. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Turkey Lettuce Wraps

This is one of my favorite dinner recipes to make. Every time I make it, my husband says he could eat it everyday. With limited ingredients and quick prep, this dinner is a weekly go-to for me and I always have a little left over for lunch the next day. I'll take the leftover meat and throw it over some quinoa and add some avocado. No warm-up needed!

Turkey Lettuce Wraps (printable PDF)

Ingredients:

1 lbs. organic ground white turkey
½ cup chopped onion
½ cup chopped carrots
½ cup chopped celery
½ cup any additional veggies
2 Tbsp. organic coconut oil
3 Tbsp. liquids aminos or organic gluten free tamari
1 cup chopped raw organic cashews
½ tsp crushed red pepper
Organic romaine leaves for making wraps

1)      Chop all vegetables

2)      Slowly heat up coconut oil in a pan to medium heat

3)      Sauté vegetables until slightly soft and onion is translucent and place on the side

4)      Return pan to heat and brown the turkey

5)      Once your turkey is cooked through, put the vegetables back into that pan with a little more coconut oil, liquid aminos, crushed red pepper, and cashews

6)      Reduce heat to low and simmer for a few minutes

7)      Serve in a bowl with romaine leaves on the side

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked them. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Simple detox smoothie

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After a long weekend away or a busy weekend of eating out, I like to fall back on something that will get me back on track. Having a go-to plan of action always helps me stay successful in my healthy lifestyle. 

Starting in the morning I like to take a few minutes to set my intentions for the day or week, spend a few minutes meditating, and then make a simple shake that will help my body digest and rid of the built up toxins. Breakfast is the most important meal of the day so even if you have stepped out of line the day before do not skip it. Simply fill it with the right ingredients to get the digestive process going. 

SImple Detox Smoothie

Ingredients:

2 cups non-dairy milk
1 Tbsp. flax seeds
1 scoop Vital Proteins Marine Collagen
1 Tbsp. Artisana cashew butter
1/2 an avocado
2 shakes cinnamon
1 tsp. vanilla

Blend and enjoy!

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram and Facebook. 

XO Jaclyn Renee

 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Indian spiced grilled chicken

Since my days are usually busy driving to clients and working late, meal prep is a must for me to stay on the healthy train. One of the easiest and least time consuming things I prep is grilled chicken. I will marinate it overnight so it has a lot of flavor.  I like to switch up the marinades so it doesn't feel like I am eating the same thing over and over again.

I usually select my spices based on my mood. Right now, I am all about healing digestion with warming Indian spices. The spice blend for this particular recipe has many anti-inflammatory benefits and is easily digestible if you are trying to clean up your diet a bit. 

Ingredients:

4 boneless skinless chicken breasts
2 Tbsp. olive oil
2 inch ginger chunk, chopped
1 tsp garam masala
1/2 tsp cumin
1/4 tsp. curry
1/4 tsp turmeric

Directions:

1. Place all ingredients in a BPA free plastic bag or a glass tupperware. Shake up, marinate overnight in fridge

2. Bring chicken to room temperature before baking

3. Preheat grill to 400 degrees

4. Once the grill has reached it's temperature, place chicken on grill and cook until internal temp has reached 190 degrees. (about 5-6 minutes per side depending on breast size**) 

Alternate ways of cooking:

1. Bake in oven on 400 degrees for 25 minutes, turning half way.

2. Grill for a few minutes each side to lock in the moisture and then finish in the oven on 400 for 10 minutes. turning half way.

**Times may vary depending on your chicken size or grill/oven situation. Use an internal temp of 190.

Baked sweet potato circles

2 sweet potatoes
1 Tbsp. coconut oil
cinnamon

1. Preheat oven to 400 degrees

2. Peel sweet potato and slice into verttically to create circles.

3. Melt coconut oil and pour over sweet potatoes in a bowl to coat

4. Place on a baking sheet and dust with cinnamon

5. Bake for 20-25 minutes flipping half way

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Chicken Bone Broth

Almost every week, at the beginning of the week, I roast a whole chicken and try and make as many meals out of it as I can. I purchase my chickens from Bob Boles who owns this adorable little farm called The Grazing Life in the north end of Rochester, MI. I've seen the farm, walked the grounds, and know the owner well. He treats his chickens with the utmost care, never feeding them any hormones or anti-biotics and giving them a healthy diet of organic food free of crap. They roam free and live well and only have one bad day in their lifetime. 

Roasted Chicken

One of the main things I do with the leftover carcass  and gizzards is make bone broth. I make a large batch to sip on during the week and use as a base for soups and sauces in other meals. The benefits of homemade bone broth are oustanding. By soaking the bones in water, they release minerals and readily absorbed nutrients. Some of the major vitamins include magnesium, calcium, and phosphorus as well as gelatin and glucosamine that help fight against degenerative joint disease. You would have to take up to 10 supplements to obtain the benefits from 1 cup of bone broth a day. 

The broth is also very healing for the digestive system. It contains collagen which repairs the gut lining and reduces intestinal inflammation. One cup of bone broth can have up to 16 grams of protein so you can easily swap out synthetic powders for a good wholesome cup of broth post-workout. 

This recipe is a very basic version that can be open for interpretation. Feel free to jazz it up with some of your own spices and flavor. Don't forget to share the love. Post comments below on your take and please feel free to leave questions or concerns.

Bone Broth  (printable PDF)

 

Bone Broth (Chicken)
1 large chicken carcass**
3 chicken livers
1 chicken gizzard
1-2 chicken feet (optional)
6 stalks celery
5 large carrots
1 Spanish onion
4 (1 inch) chunks of ginger
2 Tbsp. Bragg’s apple cider vinegar

1)    Place all ingredients in a large pot and cover with spring or reverse osmosis water.
2)    Bring to a boil, then put heat on low, cover and let simmer for 24 hours stirring occasionally.
3)    Grab a friend and have them help you strain the broth. You will need a small holed colander. My suggestion is to take the big bones and veggie chunks out first so you don’t have a splash.
4)    You can freeze your extra and keep some in the fridge fresh for up to a week. Store in glass containers and let cool before placing in fridge or freezer. 

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Jac-pot Mexican Shredded Chicken

Set it and forget it! If you like easy recipes that taste delicious then you are in for a double treat. This chicken dish takes a mere 10 minutes to prepare. I have used the chicken as a base for tacos, however there are so many ways you can use the meat. Burrito bowls, topping for a salad, tortilla soup or how about in an omelet?? This dish is great to set up for a Sunday morning so you can have a cozy, warm meal that day, and have a no-brainer lunch or dinner for Monday.

Mexican Shredded Chicken   Printable PDF

Ingredients:

4-6 Organic boneless skinless chicken breast
2 boxes of Pomi chopped tomatoes or organic diced tomatoes (if you can get them in a box or glass that is better than a can)
1-2 fresh poblano peppers, chopped
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. smoked paprika
salt and pepper to taste

Instructions:

  1. Place all ingredients from ingredient list into a crockpot on low for 6 hours
  2. Take one chicken breast out at a time onto a cutting board and shred with 2 forks or a fork and knife
  3. Return chicken back to crockpot and repeat until all chicken is shredded
  4. Stir up well to mix all ingredients  
  5. Assemble chicken as desired

Don’t forget to pick up your additional items for tacos or burrito bowls

Chopped lettuce
Tomatoes or salsa
Rice or quinoa
Beans
Corn
Tortillas

Make a batch of Jac’s Guac to top it off

I hope you enjoy this recipe. As always, I love to hear your feedback. Please share your comments below or email me. 

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Turmeric tea latte

Warm your soul. Boost your immunity. Heal your gut. Balance your hormones. The list goes on and on for the many benefits of the hearty spice turmeric. In the ancient Indian system of holistic medicine known as "Ayurveda" this spice is used for it's healing properties and a method of treating many diseases, including cancer. Turmeric has extreme anti-inflammatory properties and can aid in many ailments from digestive issues to joint pain.

However, for as healing as it is, it does not have the most pleasant taste on it's own and is very messy as the yellow color can stain hands. In this recipe, you will make a larger quantity of paste to keep in the fridge. That makes it easier to use for each latte you make so you have less clean-up and is available on demand.

I like to sip on this sweet goodness in the afternoon to cure my sweet tooth and give me a little pick me up. Add a touch of cayenne for a detox benefit. 

Turmeric Tea Latte (printable PDF)

Make ahead and keep in fridge:
½ cup organic turmeric powder
5 Tbsp. coconut oil
2 pinches black pepper


Warm on stove and simmer for 10 minutes then store in an airtight jar for when you make your latte.

Latte:
1 ½ cups organic full fat coconut milk
1 tsp. turmeric fridge mix
1 tsp. raw honey
Pinch of cinnamon


Place in small pan and warm mixture on medium heat. Sip and enjoy!

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Broccoli and arugula soup

Although this combo does not sound exciting I can assure you the taste is most delightful. Combining a hearty vegetable like broccoli with the light peppery taste of arugula is delicious and the recipe is brought together nicley with a touch of lemon.

I first found this recipe on Goop.com which I follow religiously. Goop and I share the same passion for detoxing the body with healing foods and drinks without starving yourself or going to extremes. 

With limited ingredients and fast prep this soup is an easy go-to when your energy is low and you are looking for something to pick you up. 

Broccoli Arugula Soup

Ingredients:

1 Tbsp. olive oil
1 clove garlic, thinly sliced
1/2 yellow onion, diced
1 head of broccoli, cut into small florets
2 1/2 bone broth
1/4 tsp. salt
1/4 tsp. pepper
3/4 cup arugula
1/2 lemon

Directions:

1. Heat olive oil in pan and saute onion and garlic until fragrant
2. Add broccoli and cook for 4 minutes or until bright green
3. Add water, salt and pepper, bring to a boil, lower heat, cover.
4. Cook for 8 minutes or until broccoli is really tender.
5. Pour into a blender with arugula and blend until smooth
6. Squeeze lemon over top when serving

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Liver detox green smoothie

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I see you made your way to this delicious and nutritious green smoothie recipe. This drink will slap you right back on track when you've had a not so perfect eating day. The combination of the ginger and cilantro will calm the digestive track, heal inflammation in the body, and aid in elimination. It's such a simple recipe to make. Make sure to grab these ingredients before Thanksgiving so they are ready to go the next morning.  

**Ingredients:

1 green apple
1/4 cup cilantro (no stems)
1 handful of dark leafy greens (my fav is baby kale)
2 1" inch chunks of young ginger (skin and all)
1 stalk celery
1/2 cucumber
juice of 1 lemon
1 cup water or coconut water

After a few hours, follow up this smoothie with a high protein, high fat meal like an egg and veggie omelet with avocado or my pumpkin smoothie recipe.

Blend all together and enjoy! 

XO Jaclyn Renee

**A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.