Easy French Onion Soup Recipe

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Easy French Onion Soup Recipe

Do you love soup? They are comforting, warm and just such a cozy up and slow down kind of food.

This specific soup is one of those recipes that you can make super fast and get good flavor or take some time and get amazing knock your socks off kind of flavor. We do both.


4 cups of beef broth. This is where you can go fast and use a box or go slow and make your own.

5 large red onions sliced

1/2 stick of butter

3 Tablespoons of the best olive oil you can get your hands on

1 cup of  marsala cooking wine

or use the following three ingredients

The non alcohol version is made by the following three ingredients being mixed together.

1 cup white grape juice

2 tablespoons sherry vinegar

1 tablespoon  vanilla

Mixed together in place of the marsala

2 tsp minced thyme

Five cloves of garlic sliced

Dried out french bread sliced (usually two slices per person) Because everyone needs two bowls of this soup.

Provolone cheese sliced. One slice for every bowl served.

Take sliced onions, simmer with butter and olive oil until caramelized. The more time you take caramelizing these onions the better it will taste. Sometimes life comes at you fast though and you need to go quick. it will still taste delish.

Add chopped garlic and cook for an additional three-four minutes.

Add thyme

Pour in the cooking wine and let simmer on low heat for five minutes.

Pour in beef broth.

Let simmer on low for 30 minutes.

Divide in oven proof bowls and then top with bread and a slice of cheese.

Broil until cheese is bubbly. This can turn fast so keep any eye on it.





Pear Pomegranate Clafoutis Recipe

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Pear Pomegranate Clafoutis Recipe

Seriously healthy enough to eat for breakfast and so simple to make.

Does it get any better? My family celebrates Thanksgiving a week early so that we can prep for our annual Calm Black Friday event. This is the perfect time of year to serve this dessert that has been enjoyed by all.

Pear Pomegranate Clafoutis Recipe


4 eggs

1/4 cup honey or maple syrup or agave if you must but agave is so processed.

1/2 cup heavy cream or coconut milk (the coconut milk is from a can–no the drinking coconut)

If using coconut milk it really changes the flavor profile but if you need it to be dairy free use it.

1/2 cup of melted butter (dairy free version use 1/4 cup of applesauce)

1 teaspoon of vanilla extract

1/3 cup of blanched almond flour. The only kind that works in this recipe is Honeyville.

Trust me on this one and  do not use the stuff you buy in the grocery store.

1/2 teaspoon ground cinnamon

1/4 teaspoon sea salt

4 large pears peeled and sliced


Butter a nine inch pie pan. I use a stoneware pie pan with a fluted edge.

Whisk together the honey, eggs, cream butter and vanilla.

In another bowl mix all of the dry ingredients.

Whisk the contents of both bowls together.

Lay the pears in the pie pan and pour the combined bowls over the top.

Cook for 45-55 minutes at 325 degrees.

As it cooks this will create the consistency of something between a cake and a custard. The fruit rises to the top and it is just beautiful. We like to let it cool and then sprinkle fresh pomegranates  seeds on it.


Acerola + Ceylon Immune Drop Recipe

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Acerola + Ceylon Immune Drop Recipe

1/2 cup coconut oil

1 teaspoon Ceylon cinnamon 

1/4 – 1/3 cup of acerola cherry powder
1/2 cup raw local honey
Mix cinnamon and acerola into softened coconut oil, then add honey. Spoon drop or pipe into small bite size circles on cookie sheet and place in the freezer until hard. Flash freeze on a cookie sheet and then store in the freezer.


Do you ever feel like you are sick all of the time? Many times it is a simple lack of t4 thyroid hormone converting into t3 thyroid hormone. This drops the immune system causing voltage to drop and illness to kick in. Adding acerola cherry powder with a strong copper core can boost that conversion process which starts in the liver. Acerola can be a tough one to get down until Michelle one of our Core7 members came up with a brilliant solution. The following recipe was shared with us from Michelle.

Acerola Fun Fact

Fun fact about our acerola cherry powder, it is grown in a permaculture system. This is what really sets this powder apart because of the increased level of nutrients shuttled through the soil increasing the copper core. Copper is needed to help the thyroid hormone convert from stored to active so that it is able to boost immune function.

D.I.Y Juice Reboot

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D.I.Y Juice Reboot

Please tell me I’m not alone in using food to do more than fuel my body. it’s so easy to buy into the lie that food is a replacement for love. That it can keep my calm and help me feel apart of what is going on around me. For years I ate late at night and I finally figured out what drove all the snack food binging. After my kids would go to bed I would go over my day and go over and over all the places I had messed up. The more time I spent thinking about it, the more food I needed to stuff down all of the emotions. Once I changed my thinking, the late night binge snacking stopped.

Food Is Not A Replacement for Love

Carol Tuttle wrote a great article on this very subject that I love and try to read at least once or twice a year.

Another place I tend to lose the big vision of what I want for my body is when I am in the car. Basically, my brain tries to convince me that food choices do not factor into my life if eaten in the car. Lie, lie lie. This is such a lie, that for me, it comes from buying into the “good girl” mentality. Basically, I got all my jobs done so I deserve to take a break. Deserving snacks means that I have to prove up when it comes to deserving love and deserving the air I breathe. Which is a lie. Journaling on this one has really helped my car trips meet my goals. Please realize not perfectly but has really helped.

Benefits of Juice Fasting

A 30 Day Juice Fast is Not For Everyone

There are so many ways to incorporate juicing. Find one that works for you.

  • take 24 hours and add all the juice you can drink while still eating food
  • take a three-day break from food and juice
  • replace one of your meals with juice for 2 weeks
  • replace 2 of your meals with juice for a couple of weeks
  • stay on your current eating plan and just add some fresh juice every single day

Which Juicer Is Best

That totally depends on your budget and goals. I have this juicer and love it. This last juice fast I did, I found myself in a different state than my favorite juicer so I ran to a big box store and found this one.

Masticating Juicer

The difference is between centrifugal and masticating. The more expensive juicer is a masticating juicer and it uses so much less produce to get the juice extracted. My husband and I both commented that the increased amount of produce could have actually paid for me to buy the more expensive juicer.

A masticating juicer chews through your produce slowly and extracts more juice. The upside is the juice stays fresher longer than the centrifugal. The downside is the expense upfront. Will you continue to use it or is that a test run to see how juicing goes for you? The juice is also sweeter if the heat has not broken down the enzymes and you really can taste the difference from a centrifugal juicer. A masticating juicer can also make baby food, pasta, and ice cream out of frozen bananas. Yes, it’s amazing. Trust me and just try it. The pulp is very dry and extracts so much more that a centrifugal. It does take a bit more effort to clean a masticating juicer, but worth it to me in how much less produce I have to buy to make the juice.

Centrifugal Juicer

A centrifugal juicer spins really fast and the juice is extracted from the spinning motion. The pulp will be very wet which, to me, is wasting the juice. It is loud but super easy to clean. Plus it is so much cheaper upfront; but if you juice a lot, the cost of produce could have made up the difference in the prices of the juicers. 

My Favorite Juice Recipe

one whole lemon partially peeled

one large carrot

one large apple

two – three  massive handfuls of super greens

one entire head of celery

one cucumber with the skin on (make sure it is organic)

Add in some ginger if you are feeling cold during your juice feast. It will warm you up and add a bit of zing to your juice.

Centrifugal Tip

Giving your body a break from digesting is part of the beauty of a juice fast. using the centrifugal this last round I found that I had to strain the juice to get all of the pulp out. With a masticating juicer, I don’t have to do that. I really tried to stay impartial, but can you tell I love my masticating juicer? I have had mine almost 20 years and it’s still going strong.

Adrenals Determine Your Success

The stronger your adrenals are the better your fast will go.

Simple Adrenal Tips

Will I Lose Weight?

Yes, but it will be short-term weight loss. A juice fast, for me, is motivated by health not weight loss. If it’s motivated by weight loss you will be discouraged when the weight comes back on as you add food back in. I don’t even weigh myself during the fast so that I don’t buy into the “weight-loss” game.


Please remember to stay flexible on a juice fast. There have been times when my plan was seven days but my body needed to be done at three. So I always go into it with a desire to meet the needs of my body, No matter how many days you end up doing it make sure to celebrate that you gave it a shot.

My Personal Benefits Juice Fasting

  • increased clarity
  • better sleep
  • improved mood
  • improved skin quality
  • arthritis pain GONE!!!!!
  • more energy, at least after the first day
  • better focus
  • feeling aligned and able to meet project deadlines
  • tapped into more joy
  • tapped into my own rhythm

So tell me have you ever done a juice fast?

There is a great documentary on Amazon Prime called The Science of Fasting



So tell me, are you interested in doing a juice feast?



This website contains general information about medical conditions and treatments.  The information is not advice, and should not be treated as such.







Morgan’s Healthy Hot Chocolate Recipe

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Morgan’s Healthy Hot Chocolate Recipe


1 13.5 once can of coconut milk ( would a blog post on coconut milk be helpful?)

27 ounces of water

We just use the coconut can and put two cans of water for every can of coconut milk used. When we make this we always mega batch it for a crowd.

1 bar of quality dark chocolate (we used Lindt 80% cocoa)

sweetener of choice

Morgan will use turbinado sugar, coconut sugar, stevia or even a blend of all three. This recipe is very flexible when it comes to sweeteners. 1/2 of a cup (if using regular sugar) is usually a good starting point and then you can sweeten to taste.

1/8th – 1/4th  teaspoon of Ceylon Cinnamon

juice of one orange

a tiny pinch of Celtic Sea Salt

Put everything in a pan over low heat and stir until all of the chocolate is melted. It can scorch quickly so don’t leave it alone for too long.

My Personal List of Fermented Foods

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My Personal List of Probiotic Foods

My goal was to start every meal with some sort of probiotic food and to get in good prebiotics daily.

Many of you have requested what I did to start rebuilding my gut. Please realize there are many foods that you can use. This is not an exact plan for you. It was what was easy for me with foods that I enjoyed eating. Keeping it easy and simple was my goal.

  1. kefir (second ferment) daily when I am in Utah I have to make it. When I am in California it is easy.
  2. kimchi
  3. saurkraut 
  4. lemon ginger water daily
  5. crio beans
  6. spicy carrots 

The Health Benefits of D-Mannose

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The Health Benefits of D-Mannose

What is D-Mannose? It is a glycol nutrient. The following is a list of what glycol nutrients assist with.

  • Aids communication between invading pathogens and human host cells, boosting immune responses.
  • Help in many aspects of immune system function, including modulating activation or inactivating natural killer cells, non-specific defences, macrophage activation, and cell tissue migration.
  • Assist in signals to direct immune cells where to leave the blood stream.
  • Aid, assist, or help in the maintenance or improvement of your general well-being.
  • Help maintain healthy digestive function.

That last one is where I want to focus. The D-Mannose aids in digestion by cleaning up lectins. When you clean up lectins the good bacteria can grow. Therefore the D-mannose acts as a pre-biotic for your good gut flora to develop. It then further stimulates the growth in your gut biome.

List of foods that are good pre-biotics:

  • onions
  • garlic
  • jicama
  • leeks
  • jerusalem artichoke
  • under ripe banana




Natural Standards web site: “D-mannose for UTIs.”

Natural Medicines Comprehensive Database web site: “D-Mannose.”

Rakel, D., editor, Integrative Medicine, 3rd edition, Saunders Elsevier, 2012.

Minerva Ginecol: “Evaluation of the effects of a natural dietary supplement with cranberry, Noxamicina® and D-mannose in recurrent urinary infections in perimenopausal women.”

Maturitas: “Preventing urinary tract infections after menopause without antibiotics.”

Spicy Fermented Carrots Morgan Style

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Spicy Fermented Carrots Morgan Style

These are my favorite fermented food on the planet. Do you want in on a secret though. I hate carrots. Detest them. BUT I love these. I missed out on pounds of them as my husband has been making them for years. Now he has to triple the batch because I LOVE them that much. Little ones not like the heat? Leave out the jalapeno and put them into sticks.


5-6 long carrots cut on the diagonal

one small sweet onion cut

5-6 cloves of garlic

1/4-1/2 tsp crushed red pepper

2 jalapeno peppers

1-3  Tablespoons Selina Naturally Course Ground Sea Salt

3 Tablespoons will create a 5% salt brine in a quart of water

1 Tablespoon of your favorite dried herb. Oregano is my fave….  Always use dried when doing ferments to avoid problems in the ferment itself.

filtered water

Sanitize your jars by running them through the dishwasher

Add everything to your jar but the salt and the water.

Mix your water and salt to combine and then pour over the carrots. Fill so that all the carrots are covered but allow an inch of headspace. sometimes I take a long handled spoon to mix it all in.

Put the lid on and leave out on the counter between 2-4 days. You will start to see some bubbling action and sometimes some clouding. No worries if the carrots are covered.

After the 2-4 days you can put them in the fridge. Be careful when opening as the bubbling can create the liquid spilling.


You can also add cauliflower to this and it is so yummy.


This is a salt ferment that slowly creates lactobacillus. If you want to jump start it you can add some whey. I just always use the salt. They are ready to put in the fridge when you take a bite and they do not taste salty.

Why the course ground salt? Simple, minerals it is all about the minerals.

If I only had one book to read on fermenting it would be Sandor Ellix Kratz






Keepin Them Crunchy:

cut them into coins not sticks

Keeping them kid friendly:

leave out the spice and onions and make them into sticks



Lemon Ginger Water

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Dirty Lemon Water

A little side note. My family does not like this drink without stevia. I like the zippyness (my new word) without. So play with it and see how you like it. I load mine with loads of ginger as the gingerol is a ROCKSTAR nutrient. Watch out for how I do my rice with ginger + garlic blog post that is coming soon. It is amazing. Did you know that this combo of ingredients helps boost metabolism. Anything you do to boost metabolism is good for adrenals and thyroid.


Dirty Lemon Water

1 gallon of good water

2 fresh lemons that you have juiced

3-5 one inch pieces of fresh ginger peeled. I like to just scrape it with the back of a spoon to clean of the outside.

a dusting of cayenne pepper

stevia 0ptional

I use my vitamix and add it half way full of my water then add my ginger and blend until smooth. Strain this to get the hairy little fibers of the ginger out. then in a container that fits in your fridge add your strained mixture and the rest of the water. Dust the top with cayenne.

My family needs some stevia added in but I like it straight. Ang noted you could add honey also. Let us know if you do if you like it that way. If I have water in my hydroflask  it is Dirty Lemon Water.


Oh my. I have to show you the juicer that Kelly got me. It is my favorite thing ever and gets so much more juice out of my citrus and is super easy to clean. SCORE and THANK YOU Kelly.

Kristen’s Granola

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Kristen’s Favorite Granola Recipe

This is one of those recipes that was copied on a scrap of paper and then tweaked numerous times. The original actually got milk spilled on it so I had to improvise. My family loves it and it is often given during the holidays as a gift with the recipe attached.

4 cups old fashioned oats (the kind you have to cook for five minutes) It gives the granola a much better texture

1 cup shredded coconut ( you can so skip this if you do not have it)

1/3 cup sesame seeds (such a power house of nutrition those sesame seeds are)

a pinch or two of good salt

1/2 cup melted coconut oil

1/2 cup honey

3 cups mixed nuts ( my family likes the extra step of pan toasting the nuts to deepen the flavor before starting the granola recipe)

2-3 cups of dried fruit (blueberries are my personal favorite with lots of almonds)

Preheat over to 300 degrees

Combine the oats, coconut, sesame seeds and salt in a large bowl.


In a sauce pan combine warm the coconut oil and honey until bubbly.

Pour the honey and coconut mixture over the oat mixture and stir to coat. Add the nuts.

Spread the mixture in shallow cookie pans.

Bake, stirring frequently for about 25 minutes or golden brown.

Remove from the oven and allow to cool and then stir in dried fruit.

Store in airtight container.

I usually triple this recipe.


Flavor Combinations:

Cranberry + Orange:  lots of flavor with orange zest, pecans, a little cinnamon, and dried cranberries. It’s a flavor combination that’s great for the fall.

Apricot + Pistachio: using all pistachios and only apricots and subbing some of the coconut for olive oil gives the granola a grown up kick.

Vanilla + Almond: This is a classic. Add some vanilla to the wet oat mixture and use only almonds for the nuts.

Cinnamon + Walnut: sprinkle the wet oat mixture with cinnamon and use walnuts for the flavor profile in the nuts.

Almond Joy: add almonds for the nuts and after it is cooled throw on a handful of dark chocolate.

The sky is the limit on what you can combine. Just take notes as sometimes the best flavor combos i have not been able to recreate after creating them.

Tell me what is your favorite granola combo?