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The Soulful Journey

Marlyn Quast-Frank

Integrative Health & Nutrition Coach
Aligning the Mind & Body for Optimum Health.


Resources - Recipes & Tips

Quick and easy "healthy" meal ideas for people on the go.


If you are following a maintenance program that includes a Whole Foods Diet, meals do not need to be boring or difficult! Be creative! I often get asked "What can I eat?" So, here are a few suggestions to get you started and hopefully get your own creative mind flowing! I'll be posting more recipes and quick meal ideas periodically so be sure to check back!

QUICK BREAKFAST IDEAS

BULLETPROOF COFFEE RECIPE
CRUSTLESS MINI QUICHE
QUINOA SPICED CHAI BREAKFAST
SMOOTHIES FOR BREAKFASTS & SNACKS

• Gluten-Free bread, toasted, with 1 tsp. no-sugar added raspberry jam, topped with blueberries and bananas, or any fruit you desire.
• Organic Gluten-Free Oatmeal
• Gluten Free Cereal
• Poached eggs on gluten-free toast
• Organic peanut butter (or any nut butters) on a gluten free bagel. Top with banana if you wish.

LUNCH IDEAS

POWER SALAD
HAMBURGER SALAD

• Chefs Salad - Add a small amount of crumbled bacon and a sliced egg to lettuce and an assortment of other raw vegetables. If you are avoiding dairy and would like to add cheese, try 1-2 tbsp. of shredded Daiya cheese. Top with mayo (see notes below), salt, pepper and Dijon mustard.
• Gourmet Salad - Change things up from being just a plain old boring salad by adding dried fruit, nuts, seeds or other kinds of fruit. Try olive oil & Balsamic vinegar dressing. Try adding various seasonings to your dressing such as Greek seasoning, Italian seasoning or a variety of different spices.
• Cajun Blackened Chicken Salad - Shredded Lettuce Base - Cube chicken breast and fry with olive oil and Cajun seasoning. Add tomatoes, green onion, cooked crumbled bacon, avocado and green peppers. Top with olive oil and balsamic vinegar.
• Tuna Boats - Mix 1 can of tuna with salt, pepper, chopped onion and mayonnaise (see notes below). Roll into romaine lettuce leaves.
• Avocado on Gluten-Free Toast - Toast 2 pieces of gluten-free bread. Mash ½ an avocado and spread on toast. (Great for breakfast too!)

DINNER IDEAS

THAI COCONUT CURRY SHRIMP RECIPE
GROUND BEEF & BROCCOLI (*NOTE: replace soya sauce in this recipe with coconut aminos)
EASY BAKED DINNERS

• Crock Pot Dinners - Try popping a chicken or a roast into your Crockpot and add veggies such as potatoes, carrots, onions, peppers, broccoli or whatever you have in your fridge! You can also add a little low sodium beef of chicken stock. Or try making a soup. Be creative! Put everything into your Crockpot the night before and pop it into the fridge, turn it on in the morning and you have a hot dinner waiting when you get home from work!

QUICK DESSERT IDEAS

EASY CHOCOLATE MUG CAKE - Quick & easy when you are craving something sweet.

• Dairy-Free, Sugar-Free Frozen Treat. Begin with 1 cup plain (no sugar) coconut or oat yogurt with 1 tsp. sugar free jam or monk fruit sweetener to taste. Add raspberries and blueberries. Whip in Magic Bullet blender and then freeze. VARIATIONS: Replace fruit with cocoa powder and monk fruit sweetener for a chocolate frozen treat, or maple syrup and walnuts for a maple walnut treat. Experiment!
• Baked Strawberries/Dehydrated Fruit - Place strawberries on a pan lined with parchment paper. Bake for 3 hours at 210°. They will taste like Twizzlers without any guilt! You can also try bananas, apples or other fruit. If you own a dehydrator you can also use that instead of baking. Just remember, even fruit contains sugar. Although it is a natural sugar, we still don't want to eat too many! 5-6 is lots just to curb your sweet cravings.



TIPS FOR STAYING ON TRACK


SUBSTITUTION CHEAT SHEET
RESOURCES - HELPFUL LINKS
HOMEMADE MAYONNAISE

• Mayonnaise - Replace regular mayonnaise for a gluten-free, dairy-free, sugar-free option. (See recipe above) or try Earth Balance Mindful Mayo available at Safeway stores.
• Ketchup - Regular ketchup contains ALOT of sugar. Try Primal Foods Organic Unsweetened Ketchup available at Safeway or on Amazon.
• Make Your Own - If you are unsure or cannot find a substitute that you like, you can always try to make your own Mayonnaise and ketchup as well. Then you know EXACTLY what is in it. There are some great recipes on-line. Just search gluten free, dairy free, sugar free mayonnaise (or ketchup) recipes.

• See the RESOURCES-Helpful Links page on our website for more great suggestions!


Essential Oils

If you struggle with autoimmune conditions, essential oils are very powerful in supporting your body's needs. They can help reduce inflammation, act as a natural form of pain relief, and are also very useful in coping with stress, anxiety, insomnia, brain fog and other autoimmune symptoms. Additionally, choosing natural, safe everyday products like shampoo, deodorant & cleaning supplies, can reduce toxic overload which also contributes to inflammation.

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Coaching

1:1 coaching allows your experience to be personalized and is targeted specifically to your very own bio-individual needs. You will learn how to effectively and confidently inch forward with small weekly action steps to avoid becoming overwhelmed. The knowledge and tools you will gain through my program will allow you to continue with lifelong progress that will put you in complete control of your own health moving forward.

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Recipes & Tips

All things "Gluten-Free, Dairy-Free and Sugar-Free!" Considering a Whole Foods Lifestyle? When we struggle with autoimmune diseases, many trigger foods can cause painful or frustrating flares. I often get asked "What can I eat?" I know it seems hard, so I have complied a list of some of my favorite recipes along with some great tips to help you out. Hopefully it will give you some motivation and inspire you to be more creative in the kitchen!

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Find Us on Facebook

Join us on Facebook for a wealth of free information and enlightening conversations geared towards my fellow autoimmune warriors! We offer a wellness-based community for like-minded chats, some great tips, autoimmune related information, helpful free downloads, healthy recipes, autoimmune recovery tools, essential oil information, product recommendations and so much more! Hop on over and I hope to see you there!

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Recommended Links

Click on any of the links below to visit their websites.

  • IIN
  • FOH
  • doterra
  • NUCCA
  • TOL

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