30 DAY CHALLENGE: WHOLE FOOD RECIPES

“Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.” – Andrew Wilder.

Whole foods (unprocessed or minimally processed foods) and regular consumption of water allow the vagina to maintain a health pH balance. Remember, high sugar levels help create the opportunity for growth of unhealthy bacteria and infections. Especially yeast infection and urinary tract infections. Some research has also associated a high sugar diet to cancers and other illnesses specific to women. These recipes are examples of meals you can prepare to assist you in maintaining optimum vaginal health and hygiene. Also, to further understand what foods are considered “whole foods” visit the 30 DAY CHALLENGE: PREPARATION page. On this page, clinical dietitian and nutritionist Katrice Mayo, R.D. offers advice and a list of whole foods to help get you started. Good luck on your 30 day journey to vaginal health!

cucumber salad
Terrell Family Recipes / Cucumber Salad

 

Cucumber Salad
cucumber, sliced
2 T lemon juice
2 T olive oil
salt and pepper
chili powder

Combine everything except the chili powder into a Ziploc bag and marinate for at least an hour. Before serving sprinkle with chili powder.

roasted carrots
Balsamic Roasted Carrots

 

  • 1 small bag of baby
    carrots
    1/4 cup extra virgin olive oil, divided
    1 tablespoon balsamic
    vinegar
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper

(click pic for instructions)

 

  • 1 3-5lb. roasting chicken ** (click pic for instructions)

    Roasted-Chicken-Simple-Bites

    Roasted Chicken and Root Vegetables

  • 4 small sprigs each fresh rosemary (or thyme, sage, oregano, etc.)
  • 6 garlic cloves, peeled and squashed
  • 1/2 lemon
  • 1/4 cup or so of grapeseed or macadamia nut oil
  • kosher or sea salt
  • freshly ground pepper
  • 1 small sweet potato
  • 2 medium Yukon Gold potatoes
  • 2 large carrots, peeled
  • 1 large sweet onion
Rosemary roasted almonds
(Recipe adapted from Melissa Kelly)
1 cup raw almonds

Rosemary Roasted Almonds

Rosemary Roasted Almonds

few sprigs of fresh rosemary
2 tablespoons fresh rosemary, finely chopped, extra
2 tablespoons good extra-virgin olive oil
pinch of sea salt
freshly ground black pepper
1. Preheat the oven to 180C.
2. Place the almonds on a roasting tray with a few sprigs of rosemary and roast for 10-15 minutes or until the nuts are browned. Be careful not to burn them!
3. Place the nuts in a bowl with the finely chopped rosemary and olive oil. Season with salt and pepper and toss well to coat. Serve with the roasted rosemary as a quick snack or as antipasti.
(click pic for instructions)
    • 4 (6 oz) salmon fillets, rested at room temperature 20
      Pan Seared Honey Glazed Salmon with Browned Butter Lime Sauce

      Pan Seared Honey Glazed Salmon with Browned Butter Lime Sauce

      minutes

    • 8 tsp flour, divided
    • 2 Tbsp honey, divided
    • zest of 1 – 2 limes (I like it with a generous amount so in my opinion 2)
    • 2 Tbsp extra virgin olive oil
    • 1 recipe Browned Butter Lime Sauce, recipe follows
Browned Butter Lime Sauce
  • 6 Tbsp salted butter, diced
  • 3 Tbsp fresh lime juice
  • 1 clove garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper

 

Baby spinach avocado tomato lemon salt and pepper.

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