Cedar trees cover the skies in clouds of cedar spores that the human body just can’t seem to handle. So how do you combat this illness? Like any other illness which is to eat well giving our body the immune boost and you feel great.

Some meal ideas during cedar season include a variety of super foods high in antioxidants, easy to make and easy to eat when you are not feeling well.

So a little effort to make these meals can really get you back on your feet.

Instacart these to rock and roll without leaving the house!

Pumpkin Quinoa Porridge



  • 1 cup dry quinoa rinsed and drained
  • 1 and ½ cups almond milk, divided (nut allergy: use coconut milk)
  • ½ cup pumpkin puree
  • 1 teaspoon cinnamon
  • ½ teaspoon ginger
  • ⅛ teaspoon cloves
  • ⅛ teaspoon sea salt
  • tablespoons ground flax seeds
  • 2-3 tablespoons raw honey or maple syrup, more as desired (agave for vegan)
  • ¼ cup chopped walnuts
  • Optional:
  • tablespoons coconut flakes


In a pot, add 1 cup of water and 1 cup of almond milk. Bring to a boil and add the quinoa, pumpkin puree, cinnamon, ginger, cloves and salt. Turn down the heat to a simmer and cook for 10-12 minutes or until the liquid has evaporated.

Once the liquid has evaporated, take off the heat and stir in the ground flax seeds. To serve, place some of    the porridge in a bowl and add about ¼ cup almond milk or desired amount. Top with the walnuts, honey or maple syrup and coconut if using. Enjoy!



1 10-12 oz package baby spinach (washed and dried)

¼ cup sliced almonds

1 pint strawberries (quartered)

½ medium cucumber (finely diced)



1 TBSP fresh lemon juice

2 TBSP white wine vinegar

1/3 cup xylitol sugar

1 TBSP olive oil

1 tsp poppy seeds (be aware of allergy)

** In a large salad bowl, toss together the spinach, almonds, strawberries, and cucumber. In a small glass dish/jar combine the lemon juice, vinegar, sugar, oil, and poppy seeds. Dress the salad right before serving.




2 lbs ground turkey

1 large onion chopped

2 clove garlic diced

1 green pepper chopped

1 red pepper chopped

½ box sliced mushrooms

2 tsp Oregano

2 tsp chili powder

2 tsp cumin

2 tsp Italian Seasoning

Salt and Pepper to taste

2-3 cans white beans

4 cups chicken stock

2 big handfuls of spinach

1 can Ro-tel, stewed or plain tomatoes



Brown the turkey, when it is about ½ done, add onion, garlic, peppers, mushrooms and all seasonings. In crock pot put rinsed beans, stock and tomatoes, add turkey mixture cook on high for 3 hours. Add spinach and cook until it is wilted.


Each of these meals, as you can see, have very little prep directions. Instacart the ingredients and get yourself getting some satisfying healing nutrition into your body.


Each meal if part of the 8 week health coaching program

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