Meal Makeovers

Creating healthy meals is actually a lot easier than you think! The first step is to make the most of your meals at home. The second step is to upgrade them with alkalizing and powerfully nutritious add-ons. Adding basic herbs to every meal is an easy way to turn an average dish into medicinal fare. As is upgrading your salts and oils to those that support the body in re-mineralizing and restoring balance. Making small upgrades to everyday meals lowers inflammation, boosts immunity and deeply nourishes the body.

Get inspired with these tasty, nutrient-rich meal enhancers:

1. Boost health with Coconut

Coconuts have incredible health benefits. The meat contains fiber and protein, the water is loaded with electrolytes, and the oil has antimicrobial, antibacterial and antifungal properties. Coconuts reduce inflammation, boost immunity, support brain function and increase metabolism. Coconut Oil also helps to lower cholesterol and supports heart health. Raw, organic virgin coconut oil is best used in low temperature cooking or baking as it has a smoke point of 280-365°. Refined coconut oil has a higher smoke point of 400-450° and less of a coconut flavor. Add the meat & water to upgrade your smoothie or add Tablespoon of raw coconut oil to your coffee to slow the absorption of caffeine and regulate your energy.

2. Re-mineralize with Pink Himalayan Salt

Salt can be a good thing! This pink salt contains 84 trace minerals and other important bio compounds that your body needs to promote a healthy pH. It can also help balance blood sugar and improve your sleeping patterns. Upgrade any dish with a few dashes and add a pinch to water after a long workout to rebalance electrolytes.

3. Support your Microbiome with Fermented foods

Fermented foods such as coconut yogurt, miso, kefir, sauerkraut, tempeh, kimchi, umeboshi plums, and natto have been used for centuries to restore healthy gut flora and enzymes. Fermentation predigests food to create probiotics, which help absorb essential minerals and vitamins such as B12 and C.

4. Cleanse with Nutritive Seaweeds

Seaweed, such as nori, kelp, dulse, arame, wakame, and kombu are all rich sources of iodine that help to stimulate weight-loss and reduce cellulite. Seaweed is highly beneficial as it helps to purify and alkalize the blood, and eliminate toxins like heavy metals and radiation from the body. Did you know, seaweed contains up to 10 times more calcium than milk!? Make a nori wrap, some veggie sushi, or sprinkle some dulse on your soups & salads as replacement for salt.

5. Alkalize with Algae

Chlorella, spirulina, blue-green algae, red-marine algae, and marine phytoplankton are all examples of an ideal vitamin-mineral package. The soft cell wall allows for easy absorption of rich phytonutrients, including trace elements, amino acids, B12, chlorophyll, omega-3 essential fatty acids and enzymes. Algae is known to improve brain and immune function, promote detoxification, reduce inflammation, improve circulation, energy, and endurance. Add a tsp. to smoothies for an immediate boost!

6. Boost vitality with Sprouts

Sprouts are packed with enzymes and nutrients essential for vitality & life force. Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. These enzymes are essential for extracting more vitamins, minerals, amino acids, and essential fatty acids from the foods we eat. Sprouts are also loaded with protein! They improve the digestive process, boost the metabolism, prevent anemia, help with weight loss, lower cholesterol, reduce blood pressure, protect against cancer, boost skin health, improve vision, and support the immune system. Toss these into every dish! They are especially tasty on salads.

7. Heal with Herbs & Spices

Both Herbs & Spices are packed with potent phytonutrients and disease preventing medicinal qualities. Here are a few of my favorites:


Increases blood circulation, prevents nausea, lowers cholesterol and relieves pain.


Helps with digestion, relieves migraine pain, prevents blood clots, provides detox support, relieves joint and nerve pain, supports weight loss, and works as an anti-irritant.


Lowers blood sugar levels and reduces the risk for heart disease.


Is a powerful anti-inflammatory. It is known for reducing inflammation and easing symptoms of osteoarthritis and rheumatoid arthritis. It also improves the skin’s complexion, bringing circulation and nutrients to the skin.


Loaded with fiber and iron and supports the clearance of heavy metals from the body. Also known as Coriander, this powerful healing herb is added to dishes around the world to lower cholesterol, balance blood sugars, and reduce inflammation. Cilantro also contains volatile oils with antimicrobial properties that may work to fight off bacteria contracted from contaminated foods. It’s also a delicious way to upgrade your pesto!


Is known to calm nerves. It’s also a good source of fiber and has a detoxifying effect on the liver. Loaded with antioxidant & anti-inflammatory properties, basil can also help support cardiovascular health, and is known to help fight respiratory infections, regulate diabetes, and decrease body pain & inflammation.


A great source of vitamin A, providing more than half of your recommended daily intake in just two tablespoons. In addition, mint is helpful for treating irritable bowel syndrome and gastrointestinal disorders. Mint is also useful for treating colds, throat inflammation, sinus infections, and respiratory infections.