The Nourished Family

Nutrient Dense Recipes + Answers for Healthier Families

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20 Ways to Keep Your Kids Healthy this Winter

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Kids getting sick now and then is inevitable. How can you help your children avoid the worst illnesses and minimize most of the symptoms? This guide to 20 Ways to Keep Your Kids Healthy this Winter is a short and powerful list of actionable ideas to get you started on a happier, healthier family! As a Mom of two young children and a Registered Nurse in a Pediatric Emergency Department, you can

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Cinnamon Raisin Apple Crisp

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This Cinnamon Raisin Apple Crisp recipe is made with wholesome ingredients, no refined sweeteners, is gluten-free, & contains nourishing coconut oil.  Winter is fast approaching, which means you should definitely make this easy Cinnamon Raisin Apple Crisp recipe before apples are out of season! It would be perfect for brunch on Thanksgiving morning or an easy dessert casserole to bring to a Thanksgiving potluck dinner. Cinnamon Raisin Apple Crisp is my #1

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Sweet Potato Casserole

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This Sweet Potato Casserole has been a healthy Thanksgiving tradition in our house for almost a decade! Easy to make, no refined sugar, & Paleo.  Once you try this healthy Sweet Potato Casserole recipe it will become a tradition for your family as well. A delightfully simple dish, it derives its sweetness and delicious flavor from yams (a variety of sweet potato) complimented with a hint of maple syrup, sprinkled nutmeg,

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Vitamins & Supplements for Children

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What are the best vitamins & supplements for children?  Do kids even need vitamins? This article is not intended to be medical advice, see our disclosure. As a Registered Nurse in the Emergency Department, I’ve found that parents are frequently quick to accept pharmaceutical medications for their children. However, when I take a medical history for the patient, it’s rare that children are on any type of vitamin. Additionally, in my

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Grilled Steak Fajitas

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Grilled Steak Fajitas is an easy recipe that our family loves all year round. Easily made Paleo with grain-free tortillas & dairy-free by omitting the cheese.  “It’s October Rashele.” I know. I know. A Grilled Steak Fajitas recipe in October doesn’t seem right. But . . . hear me out: these fajitas are like a meat lover’s heaven & the dinner comes together super easy. In truth, I actually had the absolute

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Roasted Butternut Squash {Cinnamon & Walnuts}

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This Roasted Butternut Squash {Cinnamon & Walnuts} is my husband’s favorite autumn spiced vegetable recipe. I love that it is so easy to make & healthy for our family! The sweetness of the squash is complimented with a touch of honey & the walnuts give this dish a nice crunch.  (Paleo, GAPS, SCD, AIP) Each fall, I make this Roasted Butternut Squash {Cinnamon & Walnuts} for our family. My husband absolutely LOVES this

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Interested In Starting Your Own Food Blog?

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Interested in Starting Your Own Food Blog? We’d love to help! Read on for step-by-step instruction on choosing a hosting company, securing your domain name, & getting started on setting up your site. Step 1: Choose a Hosting Company I have to say, SiteGround gets my recommendation for a startup site. Here at The Nourished Family, we’ve had an excellent experience with this web hosting company. Their service is user-friendly,

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Resources for Food Bloggers

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Getting started on a blog can be overwhelming. We created Resources for Food Bloggers to take the guesswork out & allow you to get your own blog off the ground quickly! This page will be used to share the products & services that we personally use for The Nourished Family blog & are comfortable recommending to others. hosting, domains, themes, & backups SiteGround: This is our web host & so

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Healthy Baked Mostaccioli {Paleo}

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This Healthy Baked Mostaccioli {Paleo} is our toddler’s #1 favorite meal—she LOVES it! An easy gluten-free meal with a hidden layer of spaghetti squash, ground beef, & savory sauce are all a part of this Italian themed family casserole.  This dish has slowly evolved over the past several years into the healthy, delectable meal it is today. My husband, William, first made a dish similar to Healthy Baked Mostaccioli {Paleo}

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Health Tips

  • How to Use Collagen Daily

    Strawberry Lime Popsicles, Blueberry Coconut Popsicles, in smoothies (strawberry, banana, coconut milk, collagen, white chia seeds, & shake of stevia is our current favorite!). It can be dissolved in cold water, kefir soda, kombucha, or lemon water and used in warm tea, coffee, or hot cacao.

    Because collagen dissolves in cold liquids easily and has almost no taste it is easy slip it in unnoticed! Great Lakes is the brand we buy because it is from grass-fed cows, has a good reputation, and the price is about half of other leading brands. Vital Proteins is another well know, trusted grass-fed brand.

  • How we eat saturated fat daily

    Cooking eggs in coconut oil or animal fat

    Using lard and palm shortening to make pastries and cookies

    Butter & coconut oil coffee (aka the popular "bullet proof coffee")

    Buttered or coconut oil coated veggies

    Grass-fed beef several times each week

    Chocolate coconut candies 

    Recommended reading: "The Big Fat Surprise" by Nina Teicholz

  • Eggs are a Superfood!

    Did you know that a single egg contains: 5 grams of good fats (omega-3's & omega 6's), 6 grams of protein, vitamins A, B2, B5, B6 B12, D, E, K, phosphorus, selenium, calcium, zinc, and choline. Studies are now showing that eggs do not raise cholesterol and may even lower the incidence of heart disease and stroke. Pastured eggs may even lower triglyceride levels for some people! To find nutrient dense eggs be sure to look for eggs laid by hens that roam free in a large pasture, eat insects, and are ideally supplemented with organic table scraps. If they are given grain check to make sure it is non-GMO and free of corn and soy.

  • Collagen Peptides: Why We Love Them

    Collagen is an insoluble protein that accounts for 1/3 of the protein in our bodies and 70% of the protein in our skin; it has multiple health benefits including joint repair, boosting the health of skin, hair, and nails, helping to heal leaky gut, improving metabolism, energy, muscle mass, and reducing stretch marks/cellulite.

     

  • Ratio of Omega 6 vs. Omega 3 Fatty Acids in EGGS

    According to this study, conventional eggs have a 19:1 ratio of omega-6 to omega-3 fatty acids (1). Whoa! Truly pastured hens eating insects (and free of corn, soy, GMO's) have a 1:1 ratio of omega-6 to omega-3 fatty acids. What's the problem with omega-6 fatty acids? Nothing when consumed in small quantities. However, in larger quantities omega-6 is known to help stimulate more inflammation in the body. We currently buy our eggs locally for ~$5/dozen and it is worth every penny. These yolks are like liquid gold! Bright yellow, thick, and super tasty. The yolk takes up most of the egg with a smaller but equally delicious egg white and the egg shell itself is hard to break. (1) Fallon, Sally, Mary G. Enig, Kim Murray, and Marion Dearth. "Fats." Nourishing Traditions: The Cookbook That Challenges Politically Correct Nutrition and the Diet Dictocrats. Washington, DC: NewTrends, 2005. 11. Print.

  • Babies & Toddlers Eat Ferments Too!

    Do our kids eat fermented foods? Absolutely! Milk kefir smoothies, kefir "soda", kombucha, sauerkraut, fermented garlic & dill pickles, fermented ketchup, & dirt. Yes -- dirt. We encourage our kids to get dirty & if they put good soil in their mouths I don't sweat it. The key is to start early if possible; we were able to start our second child much sooner and by 8 months she was eating sauerkraut plain right off her tray (and prefers it to "pancakes" to this day!).

  • How We Eat Fermeted Foods Every Day

    We eat 1-2 tablespoons of fermented foods and/or 2-6 ounces of a fermented beverage with every meal. Why? To help our immune system, improve our digestion, increase energy, and take good care of our guts. Here is a real life example of how we eat ferments every day: Breakfast: Eggs with sauerkraut or kimchi & Kombucha/Snack: Milk kefir smoothie/Lunch: Fermented pickles or carrots/ Mid-afternoon: Kefir water or kefir soda/Dinner: Fermented ginger carrots or garlic cloves.

  • Are Probiotics BAD For You?Are Probiotics BAD For You?

    Improving one's gut micro biome is a hot topic these days ... but is the standard "probiotic" the way to do this? Is consuming billions of copies of just 3-24 strands of bacteria (when your gut contains 30,000+ species) just another billion dollar industry that is underserving the needs of our bodies?

    Check out my favorite (free) podcast episodes to learn what triple board certified Zach Bush, MD & microbiology researcher Kiran Krishnan have to say on the subject:

    Why You Can’t Get Away From The Toxin Glyphosate (& What You Can Do About It) 

    Improve Your Gut Microbiome

     

  • We LOVE Saturated Fat

    Thank goodness it is no longer shocking to hear that saturated fat (animal fats such as lard & tallow, coconut oil, butter, and palm shortening) are actually good for you. The culprit that is deleterious to our health is ... drumroll .....sugar! For our families this means no refined sweeteners, keeping all forms of sugar minimal, and including moderate amounts of well sourced (organic, grass-fed, pasture raised, sustainably sourced, etc.) saturated fat in our diet daily.

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Rashele and Shelly