Secret Ingredient Chili

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I make the best chili ever.  It makes sense because I make the best salsa ever. Measuring is not my forte, so I’m going to get as close as I can here.  I keep sampling until its right, but its usually dead on.

1 large can organic fire roasted tomatoes.  1 small can crushed tomatoes.  1 jar tomato juice. 1 jar water.

2 cans organic kidney beans, drained or rinsed


1 1b grassfed ground beef or package of sausages, chicken or pork….after sauteeing….do not drain!

2 carrots diced (or cheat and buy a small bag of shredded carrots), 2 celery ribs diced, 1 large onion diced, 1 bell pepper sliced and diced (I prefer yellow or orange), continue to saute for 2-3 minutes after the meat is done, then add tomatoes, sauce and beans

5 cloves minced garlic, (set aside for 8 minutes so the best properties of the the garlic can emerge, then add to mixture)

a few pinches pink salt, 2 pinches coarse ground pepper, 2 tbsp cumin, 2 tsp paprika, 1 tsp coriander, 2 tsp crushed red pepper, 2 tsp oregano, 2 tsp cayenne, one whole bunch fresh chopped cilantro, a bay leaf or two is nice if you have them

and the secret ingredient….a cinnamon stick. snap!

Bring to a bubbly juicy mess in a big pot.  Then simmer for an hour.  (discard the cinnamon stick and bay leaves) Serve over an organic baked potato. That’s how my mama taught me.


Divine Chicken Curry Divan

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We Florida girls have to stick together: 

Me: “Katie, I ‘m at Wholefoods….what in the heck can I make for dinner? Its in the lower 80’s finally, such a cool breeze..I’m thinking a warm cozy casserole? I may even light a fire in the fireplace to celebrate the arrival of Fall.”

Katie: “Oh yeah, its getting cooler finally, great idea.  Chicken Divan all the way!”

While you may have to be from Florida to get the joke, here is my version of Chicken Divan, and WHOA, what a Divine evening it was for my family.

3 chicken breasts, cut into 1 inch strips, dipped in egg, then covered in gluten free flour with s/p.  Brown lightly in grapeseed oil, just a minute or two on each side.  Layer bottom of pan with all chicken.

Then comes a party of layers: a fresh bunch of  broccoli chopped, 1 can sliced or diced water chestnuts, and a cup of chopped yellow onion.  For the sauce you would mix 2 cans organic cream of chicken soup, add 1 small tub of organic sour cream (or mayo) and a 1 tbsp curry powder, very important. Top with a cup of shredded cheddar cheese and sprinkle with paprika.

Bake at 350 for about 45 minutes to an hour, till bubbly basically. Serve over brown rice.

….And it did break 80 that evening.  We sat at our glass fire pit to keep warm while we ate.


Noah’s Favorite Salmon

Noah’s Favorite Salmon:



Ok this one is so easy and always a hit with my now 10 year old.  Don’t trust your kids when they say they hate fish.  Noah continues to claim he dislikes salmon, and when I tell him whats for dinner he sighs.  Then he sees what I’m making and is like “Oh I love that!”.  Devoured, every time.

I buy about 2 pounds of UN-skinned but de-boned salmon. I always buy Scottish Salmon from Beachside Seafood because Timothy and his staff are so helpful and their fish is freshest.

Marinate with coconut oil amino’s 1/2 cup,  and coconut oil agave (1/4 cup). 1 tbsp minced ginger (I cheat and buy minced ginger in a jar, I don’t have all night and my arm wants to fall off once I have 1 tbsp total!!!) 2 cloves crushed garlic, juice of 1 organic orange (use the zest too!, oranges zest easy), s/p, 1 tsp crushed red pepper if you have it, and finally a handful of sesame seeds.

Grill at 400 degrees for about 10-13 minutes depending on thickness.

Herbed Rack of Lamb

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Herbed Rack of Lamb with Honey Mustard Potatoes and Strawberry Spinach Salad

I get my New Zealand Rack of Lamb from the Fresh Market. First I peel away some of the fat off the top.

Pre-heat oven to 425.  Marinade with the following:  2 tbsp balsalmic, juice of 1 lemon, 4 minced garlic cloves, a handful of fresh finely chopped mint and rosemary, lavender if you have it.

Dip in gluten free flour with a pinch or two of salt and pepper (I used Ian’s GF flour this time, I like Arrowhead too)

Arrange in pan, fat side up, interlacing bones in between one another. ( I had 2 racks)

Bake for 17 minutes rare, 20 minutes medium, 22-23 minutes well done.  Wait 5-10 minutes or so before slicing, let’s the meat settle and drain.  Serve with mint jelly or my favorite….tzatziki sauce. (a mixture of sour cream, plain yogurt, mint or dill, lemon juice, garlic and s/p.  Easy!

Honey Mustard Fingerling Pototoes

1 bag fingerling potatoes, any color

Marinade with a couple of tbsp dried mustard, juice of 1 lemon, 2 cloves minced garlic, 2 tsp gallberry honey, 1 tbsp apple cider vinegar (or vinegar of choice) and S/P.  I like sprinkling dried thyme as well. Mix up well and put  in pan.

Roast at 425 for about 20 minutes, don’t stir as they cook, they will brown up just fine if you leave them alone and only stir towards the very end, after 15 minutes or so.

Strawberry Spinach Salad with Avocado

1 bag of  organic spinach

Slice about 5-8 organic strawberries, set aside

Throw in a handful of chopped celery, toasted pine nuts, 1/2 a thinly sliced purple onion, and a 1/2 cup fresh dill. (sometimes I throw in raisins or other nuts or dried fruit)

Add and entire avocado, along with some champagne vinegar or red wine vinegar, a dash or two of honey or maple syrup, s/p.  Mix together with hands, masticating the spinach every so slightly.  Then add the strawberries, stir or mix gently with hands.  This salad tastes best chilled.

Trace Minerals 101

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Did you realize that trace minerals, while only needed in very low amounts, are critical to good health? Farming, poor soil quality, pollution, an let’s not forget bottled water, all have contributed to inadequate trace minerals in our water and food.

Our focus will be on magnesium, zinc, lithium, and copper, and chromium.


Magnesium affects the HPA axis (hypothalamus, pituitary, adrenal).  When stress occurs, cortisol goes up and magnesium goes down.  Our sleep, flexibility, bone integrity, and enzymatic actions in the body are compromised as well.  Alcohol, coffee, soy, grains and pharmaceutical drugs also rob our bodies of magnesium which is also why most people are deficient.

Not enough zinc in the body affects learning and memory, and is also needed for the synthesis of melatonin.  Vegetarians can be low in zinc, due to grains inhibiting zinc absorption. Zinc strengthens the immune system, and promotes a healthy gut lining.  Hydrochloric Acid and digestive enzymes require zinc.

Lithium improves cognition, memory and mood by allowing for better absorption/transport of B12 and folic acid.  In addition to being neuroprotective in many ways,  lithium also helps breaks down uric acid in the body thus relieving joint pain.

Copper is often found in many beauty products for its anti-imflammatory, anti-microbial and antibacterial properties.  As a powerful anti-oxidant, copper protects against free radical damage.  Proper levels increase our bodies ability to absorb iron, along with protecting our heart, bones, and brain.

Chromium has earned its credentials by balancing carb cravings and normalizing blood sugar levels.  Low chromium levels are associated with the risk of glaucoma and also high cholesterol. Support during the menstrual cycle and mood swings has also been documented.

There are so many choices when it comes to trace mineral supplementation.  At Holistic Clarity, we choose to offer Basic Nine, Polar Mins, and PRLabs Pink Salt.  Visit our store to place an order.  Better yet schedule at Quantum Health Appointment to address each and every one of your nutraceutical concerns!

Gluten Free Fried Triggerfish


Triggerfish are colorful, powerful fish that have chisellike teeth for cracking coral and eating mollusks.  The most common areas to catch them are in the West Indies, or Florida.  Triggerfish are generally about 1 lb, but some varieties can get quite a bit larger.

Triggerfish, although light and flakey, is still hardy enough to hold together to fry.  I use grapeseed oil which is flavorless and can reach a medium-high heat point without losing integrity.  I pat the filets if too wet before dipping in egg.

As far as the gluten free flour, Arrowhead is by far the best (and I’ve tried plenty, including making my own.)  To save time, just throw in your salt, pepper, and seasoning then mix it right into the flour so its evenly distributed for coating.

Preheat the oil to where you can see it swirling a bit in the frying pan.  I use my hands to lay the fish in the pan, be careful not to get splattered.  If splattering too much turn to medium-low.  Make sure you get it crispy, about 3 minutes on each side. This makes it easier to use a spatula to flip it over, and thus remains in one piece which makes for a nice presentation.

The sriracha aoili I use is by Stonewood Kitchen.  Its easy to make it from scratch and I guess I could have been more creative, but its delicious none-the-less.  Even fantastic chefs have to prioritize and at times cut corners.  Stonewood has many jarred versions which are great for not just putting on fish, but vegees and meat as well.  I used it to dip the green beans in which were sauteed with fresh ginger, 3 cloves of garlic, s/p, and coconut oil aminos (a healthy substitute for soy sauce).

My tip with the green beans is to pre heat the grapeseed oil, quickly blister the beans, turn them down then sautee all the other ingredients except for the aminos until fragrant.  Douse with the aminos or soy sauce to deglaze the pan, and the beans should still be al dente.  This is a quick process and I usually cook them last.

The potatoes were simply cut into chunks and I did not peel them.  They crisp up better that way.  I broiled them after throwing a couple dashes of red wine vinegar and coating them with lemon/dill seasoning.  Sometimes I add a chopped onion or bell pepper and they blister up nicely with the potatoes.  Time to broil is about 25-30 minutes.  Dip them in the sriracha for an extra added kick!

The Breasts and their Energetic Value

As nature’s way of allowing women to perfectly feed their newborns, those who can breastfeed offer the most nutrients to their babies. The breast’s energetically are considered the “heart center”, and the heart center represents perfect love.  For breastfeeding moms, there are times that their “love” is not accepted in society and it disturbs their heart center.  Women have been encouraged to “cover up” their love when nursing, to be embarrassed of their love leaking, and basically to apologize if a squirming baby doesn’t quiet down quick enough after latching on to their love.

To make matters worse, blasted on billboards or the windows at Victoria’s Secret is a message that a woman’s sexual value is based on her “love” or cleavage hanging out.  It is a dirty trick,  a false message that attention, or “love” will be given to her if she complies. On the contrary, it is in her groundedness that she knows she is worthy of love at the heart center, she does not feel isolated or forced in that matter to show her breasts in order to receive false love.  And when and if she chooses to reveal her bosom, it does not come from the Ego, but from a sense of self acceptance, peace, contentment, and trust.

For a lactating mom,  her heart center transfers her milk which represents love, joy, compassion, and respect.  This newfound energy flowing from her breasts can feel wonderful, but sometimes due to engorgement or sensitive nipples it can be cumbersome.  Then add all of the media coverage on what the perfect breasts should look like, when to show them, when not to show them, it can be a physically, emotionally and sexually challenging time.

As far as intercourse, the breasts are the gateway to the vagina.  After childbirth in general can be a difficult time to open up sexually.  When giving so much love mom can feel depleted at heart center and not want to open up sexually.   Breasts, being erogenous, when caressed or fondled increase blood flow to the vagina followed by lubrication. (This caressing can be helpful, as estrogen levels are low during nursing and some women complain of vagina dryness.)  Coconut oil can also be useful, it can be rubbed gently on the breasts, and also “down there”.  Give your partner some homework.  Keep in mind that while nursing the hormone oxytocin triggers the milk ejection reflex. This is the same hormone that is released when a woman has a orgasm, so there may be leaks during intercourse.

I have been in your shoes, I nursed my children until they were about 2 1/2 years old and experienced all of the above. In conclusion, my advice during breastfeeding would be to stay grounded, rest, breathe, and receive as much love as you are giving to your baby. This is why I am offering breastfeeding moms holistic advisement free of charge.  If I can help re-ground, re-assure, and protect the heart center I know mom will be more successful at breastfeeding. Mom, baby, not to mention the entire family will be healthier and happier!





Let’s recap the issues with gluten from our newsletter, and expand on some options:

Gluten is like glue, it is hybridized, deamidated (processed), and often tainted with pesticides.
While we cannot do much about this “new wheat”, we can stay away from processed foods and stick with only organic varieties when possible.   If we do not do this then not only will our tummies be upset and our immune system a mess, but these reactions break down the blood brain barrier.  This breakdown allows pathogens and toxins to access the brain, causing neurological disfunction, i.e., “gluten brain”.
Avoiding eating out is not always possible, so trying a product like Premier Digest can offer enzyme support when the gut cannot quite do it on its own. Knowing that whole grains hold a remarkable amount of vitamins, minerals, omegas, not to mention fiber, it would be ideal to be friends with this food group.
One of my favorite breads is made by a very special friend and fellow business woman,
Rosemary Murphy.
All ingredients are organic: hard red and white wheat, flax seeds, millet, quinoa, amaranth, oats, gluten, sesame seeds, sea salt, egg, yeast and olive oil. Because it is milled and immediately placed in the oven, the integrity of nutrients are in tact.  While I admit I am not much of a bread or sandwich person, it is always delicious and my children can snack on it as they please, smearing organic peanut butter, honey or eat it just plain for a healthy treat!


To learn more about Rosemary and her bread making process, visit her website or contact her directly. She often does classes around the area so if you get a chance to see her in action it is worthwhile.









Hot Jamaican Fish Wraps

This recipe is sure to knock the socks or more off of your Valentine.


Start with 2 banana leaves, available usually at your local Thai food market. Alternatives would be collard green leaves, parchment paper or even fig leaves.  Our Greek neighbor has fig trees so that’s actually doable here.  Thanks Nick.

In attractive bowls place the following:

1 cup rice or quinoa….a little firm is fine since all ingredients will be joined and steamed.

1 cup organic black beans, rinsed and drained

1/2 cup diced pineapple

4-6 ounces  favorite fish per person, or use shrimp and andouille sausage

A variety of fresh vegees such as baby carrots, broccoli, onion, grape tomatoes, and zucchini

Place the banana leaves on the counter and fill them with whichever ingredients look best.  Garnish with sprigs of rosemary, garlic, lemon slices, coconut or olive oil, cumin or cayenne for an extra kick.  s/p if desired.

 Get creative, anything goes at this point.

Use kitchen twine to wrap all ingredients in each others  leaves…

Don’t worry about keeping your hands to yourselves.

Steam for 8-10 minutes.  Best to let them sit for a bit to cool down before opening…..use this opportunity to give your partner a little extra attention,

Unwrap and devour when appetite builds.


Connect with Coconut!

Many people may be scared of this saturated fat, but coconut oil, being a medium chain triglyceride, is metabolized by the body differently that other saturated fats found in meats or cheeses.  This is a good thing, because this allows it to be turned into energy much quicker and is actually considered to be useful in weight loss.  Its high content in lauric acid makes it a potent immune system supporter.  Coconut oil is also known for its anti fungal, anti viral, and anti bacterial properties and is why it is used in so many nutraceutical as well as beauty products.



Instead of hair conditioner or lotion, it can be very effective as a hair treatment as well as body lotion.  Its really not too greasy if used minimally, but can be comedogenic for some.  Coconut oil is also a great sun protectant, which is why sunscreens often include it.  Sometimes I put the oil on my skin after getting too much sun since it has a “cooling effect”.

Note: If you do not have coconut oil in the bedroom then all I can say is that you and your partner are really missing out:)  Think about it, it smells good, is good for the body inside and out, and tastes great? You don’t need to tell me twice. 

With that said, it is easy to add coconut oil to the diet, and it is important to only purchase the “extra virgin” version.  Any other options may have destroyed its many healing components and may contain harmful trans fats.  Keep in mind it is a lower heat oil, so sautéing at a higher heat is not desirable for its delicateness.  I find myself using coconut oil in baking, particularly muffins or pancakes, substituting it for the other oil or butter called for.  Another way I enjoy incorporating it is by adding it to my rice.  Its very delicious if you also put a teaspoon of curry, turmeric, or squeeze a lemon in the mixture.  Stir in some fresh chopped cilantro for a bold, tasty, as well as colorful kick.

Below is a nice link I ran across that has a ton of great recipes with coconut oil, check it out!