Category Archives: Healthy Eating

Easy Peasy Instapot Infant Food

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Before I get into the heart of this post, I wanted to share with my followers about my absence and recent endeavors that have emerged as a part of my child’s healing journey. I haven’t been too active with Holistically Heal for a few years as I was focused on her healing, but a mission was presented to me in the process. You can read about this mission here and can follow my personal journey of healing my daughter (also features the journeys of others on simliar paths) if you wish here.

Yesterday I was working from home and it suddently dawned on me that my child was out of prepped meals!!! Eeeeek! It was almost lunchtime and I hadn’t even began looking at recipes to create an ingredients list and go shopping. So, what’s a mom to do?

I might add here that my babe is 5, just learning to self-feed and we have gone back to purees recently as she has shown an interest in self-feeding. Since we now know she is able to self-feed we wanted to establish that expectation that she can and will. So in recent weeks I have been pureeing her meals to a thick, sticky consistency that she can keep on the utensil and safely eat without worries of airway aspiration or occlusion. Super excited to share that she has now independently self-fed every meal for the past 3 weeks!!  Once this habit is solidly established we will return to chewing foods for meals, but only doing chewing stuff for snack time during this transition. It’s recipes like this one that are my life-saver so I wanted to share for my foodie mommas following my blog!

I began searching the pantry, fridge and deep freeze to see what I had on hand. I had brown rice, grassfed beef, spinach and some nuts. Sounds like a great well-rounded combination! Ha! I began throwing ingredients (including a frozen chunk of local grassfed beef) into the Instapot. 40 minutes later…voila!! The recipe is to follow 🙂

Place the following ingredients into the Instapot (all organic ingredients), set on high pressure for 40 minutes. Allow to cool and puree in food processor, adding broth or water as necessary to proper consistency for your child’s needs.

1.5 lb local grassfed ground beef
2 cups brown rice
Container of greens (I used spinach, probably 3 cups or so)
3 cups of beef broth
6 garlic cloves
1 onion, cut into rings
Handful of raw walnuts
Appx 3 tbsp hemp hearts and 3 tbsp chia seed ( I just grabbed some and threw them in)
Salt and season to taste

Point of this post: Keep it simple, silly! Don’t overthink it…just throw some real food in a pot and get to cooking!




Attention: Foodies who miss (sort of) Starbucks!


I love clean eating…it’s really the only way to feel satisfied after a meal, snack or treat. On occasion if I get off track due to life circumstances in that moment and eat something not-so-clean, I regret it immediately and for hours to follow. I feel bloated, sometimes nauseated, still hungry but full (like a weird heap of cardboard in my stomach), exhausted, sometimes even a bit dizzy. But, there are a few things I feel like I miss (sort of) sometimes. Starbucks, Olive Garden tiramisu, movie theater popcorn, buffalo wings and maybe a few other things that don’t come to mind right now. Can you relate? If so, this post is for you!

This morning I decided it was time for a fun coffee drink. The following are the ingredients I used and it was DELISH! This recipe yields mochas for two.

The Nontoxic Iced Mocha

1 cup local raw milk (or organic milk product of your choice)
1 cup strong organic coffee
4 tablespoons locally made organic chocolate syrup
2 teaspoons local organic maple syrup

Blend ingredients in a shaker mug, blender, etc. Serve over ice.

Easy peasy, right?!?! Now, that’s what I’m talkin’ bout!

Awe-mazing Autumn Organic Soup

Perfect Winter Soup

I whipped up this soup last night, just throwing together random ingredients we had in the pantry and turned out so delicious and I wanted to write up a recipe to save while the ingredients were fresh in my mind. I figured what better way than on my site to share with you, right? Right 😉

Prep time: 20 mins

Cook time: 40 mins


2 cups sliced organic carrots (half moons)

2 cups chopped organic onions (appx 1/2 inch squares)

2 cups organic black beans, drained (cooked or canned)

3 handfuls organic baby spinach leaves, finely chopped (food processor saves time) Continue reading Awe-mazing Autumn Organic Soup

GMO Candy Flyer for Trick or Treaters~Spread awareness in your neighborhood!

GMO Halloween

Have you ever thought about the local impact you could make by educating on Halloween through hand-outs to trick-or-treaters?

Click on the photo above to access and print off the full half page flyer. Please share this post with your friends, family and neighbors and ask them to share, print and hand out to trick-or-treaters to encourage locals to begin their journey towards clean food! Click on the facebook icon below to share this on your newsfeed and with all your contacts that care about sustainable living, clean food, clean air and clean water!!

Although the Non-GMO Project and Non-GMO label can be a starting point for some in starting to gather information on clean eating and begin to weed out the toxins their family is consuming all day everyday through GMOs, please be aware that “Non-GMO” does not mean “GMO-FREE”, just like non-toxic does not mean toxin-free. It is better than not observing at all, but still Continue reading GMO Candy Flyer for Trick or Treaters~Spread awareness in your neighborhood!

Organic farmers of Southeast Missouri~Welcome!


It was suggested to me to create a page where our local organic farmers can comment what produce, meats, breads, etc. they have available for sourcing for our local restaurants that wish to join our efforts for local change. In order to beat the beast~Big Ag~we must, across America, support our local farmers that support sustainable agriculture in their practice. We must be their lifeline. We must insure they are able to continue their practice to support their families and pass on the ancient wisdom of sustainability to future generations of farmers. We must make it known that there is not a demand for pesticide and chemical laden foods, and there is not a demand for unsustainable practices like GMO farming. We must vote with our dollars, be cognizant of who and what our dollars are supporting and how that translates to future generations, to the world that we are borrowing from our children and our grandchildren.

Organic farmers* local to southeast Missouri, please comment below what products you have available for our local restaurants that desire to make efforts for change. I will be building a master list from our local meetings, phone communications, and in-person visits and will add those to this page as we make progress in developing our list. It is my goal to have at least one restaurant in our local area offer at least one option before the end of this season.

*Not required to be USDA organic certified, only capable of articulating and/or demonstrating upon a visit to your farm the measures you take to provide clean, sustainable food sources. Recommendations will also be taken from our local network of organic consumers and farmers that are familiar with fellow farmers’ practices. I will be working with my dear friend Organic Guru Lynnette Marie, author of Fuel for the Body and founder of the Pure Integrity Verified Seal and local organic farmers in “approving” the organic status of other local farms, in order to give confidence to our local consumers and restaurants that they are receiving what they seek in quality food.

Sign the petition to bring organic options to Cape Girardeau area dining establishments!!.



Summertime Slushie


Summertime is just grand isn’t it? Fresh local produce, sunshine and picnics…I love the sense of freedom that accompanies summertime. You’re going to love this one and the kids will too!

Watermelon Slushie
Serves 2

Small organic seedless watermelon
Organic juice of choice
Ice cubes

Cut the watermelon in half and cube one half. Place cubes in blender, adding just enough juice to blend the watermelon into liquid. Add ice cubes to the consistency of your liking. That’s it!!

Happy Summer Days to you!


Happiness is…


Where is the most serene place you’ve ever been? Go there for a moment and revisit who you were there…what did you feel? Did you find yourself “another person” in that environment?  Can you even put the experience, the sensations or that person into words?  Isn’t it incredible how submerging yourself in nature can have such a profound effect on who you are and how you feel? What would you say if I told you that you can experience that same feeling all the time? What would you say if I told you this can be experienced by connecting yourself to that same nature through nutrition?  You can revisit that serenity in it’s entirety, times ten.  I know it sounds impossible that such a simple thing could produce such peace within and profound awareness of existence within this universe, but I assure you it most definitely does.

This week I have found myself repeatedly in awe of my creator.  How did I go this many years without realizing what an incredible powerhouse was created in us? I never questioned the power of our earthly soul home, but I surely didn’t understand just how powerful and intelligent it was until this week. One week ago I committed to a transformation challenge that a dear friend recommended to me. He couldn’t quite put into words the experience and now I understand why. I accepted the challenge, am so thankful I did, and even more thankful that he shared it with me.  I encourage you to introduce yourself to Ryan Bloom on his site HERE. He’s an inspiration, no doubt. Ryan, you’re amazing! xo

The first day was a bit of a challenge, but I hung on for the ride thinking to myself, “I did commit to 10 days of rejuvenation of the body, mind and spirit and I am ready to take this next step…I think.” By the third day I began to feel the empowerment and to notice things around me that normally just passed me by. I began to really take notice to the creation all around me and feel that desire to simply exist in it and let the busy world just keep moving around me, without disturbing my inner peace.  I am full of vibrant energy, void of hunger and for the first time in forever my body feels free, for lack of better words. I feel so incredibly empowered with no constraints, stresses and worries. I am able to just be. Amazing.

This moment in time has shown me just how addicted to food I am. (Don’t get me wrong, I’m not talking Cheetos and Taco Bell, I’m talking real food.) My entire life I have been conditioned to know that I must have a hand-to-mouth motion, accompanied by chewing and swallowing, several times per day to nourish my body. I have realized how much of a habit it has become to just eat every so often whether my body needs it or not…do you have that habit too?  This experience has helped me to break those associations and rid myself of the habitual thought to eat something because it has forced me to stop and evaluate why I was going to eat. It’s certainly not because my body is craving nourishment. I feel like a mean, lean, clean powerhouse. It’s certainly not because my body needs energy. I have more energy than I’ve had for years. It’s certainly not because I’m hungry…well, maybe, depending on how you define hunger. What is hunger? Is it your body’s signal that it is in need of energy or is it an every-so-many-hours-I-know-it’s-time-to-start-producing-acid-because-something-is-coming-in-here-and-I-know-this-because-it’s-happened-for-years feeling? Yes, at times I’ve “felt” hungry, but I also now know this is merely my stomach’s conditioned clock which is currently resetting. My stomach is re-learning one of it’s designed roles, which is to signal me only when my body is in need of fuel.  In the process I have lost a few inches which I am definitely not missing! I have embraced this cleanse as well as the physical, mental and spiritual transition that it has provided…and I’m ready for the next three days vacation!

If you’re feeling ready to take this step toward reclaiming your health and yourself, fill out the contact me form and I’ll be happy to share with you all about my journey and how you can get a jump start on yours!

~XO Rachel

UPDATE 1: Just completed day ten and ready for another ten! I am just absolutely blown away by how amazing I feel. I feel like a kid…you know how we always say, “Don’t you wish you still had that energy?” Well, now I do again and I know from only ten days of Purium that it will always be a part of my diet!! It just feels too good to feel so good and I’m not going back to the old me…young me straight ahead. I am awaiting my products to arrive and so excited to see what Round Two brings to the table 🙂 Stay tuned for more!


This initial journey has led into an incredible life transformation for me, which has led into a healing journey for my youngest daughter who has an extremely rare genetic arrangement. You can read this story HERE.