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Cold & Flu Season Herbal Recipes Nourishing Staples Real Food Tips

How To Make Elderberry Tincture

November 11, 2016

Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

Preface: I am not a medical doctor. Use your own discretion, momma gut instinct, and research to make a decision if the natural remedies discussed in this post are for you. Obviously if you or your child is not responding to natural remedies well, or symptoms become worse, seek medical attention. Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

I will never forget the year I was sold on using elderberries during the fall and winter seasons.

It was my oldest’s first year of preschool. She was 3 1/2. And my goodness the little germy bugs that float around preschool rooms are enough to make your skin crawl! I had used elderberry syrup on and off up until then, but with our new found school schedule, and accompanying germ-fest, I came to heavily rely on the virus fighting capabilities that elderberries brought.

My youngest just happened to get a cold while I was writing this! She's bouncing back fast!

{My youngest just happened to get a cold while I was writing this! She’s bouncing back fast!}

Every week or so there were emails home about croup bugs, hand foot and mouth viruses, flu, strep, and on and on and on….

We rode out that first year of school with just a couple minor colds, and I was sold. Yes there is a whole lot more to kids staying healthy during the school year than just elderberry syrup. But with as young as my first born was, and as unexposed as she had been (no daycare as a baby), it is pretty amazing she came out of that year with just a couple colds!

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

Elderberries have been known for centuries for their immune boosting abilities, and have been shown in studies to enhance immune system function for defending and fighting against disease.

Elderberries boost the production of cytokines, which are the body’s “messengers” for immune system defense. They are also filled with antioxidants for reducing inflammation in the body from being sick or under attack.

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

While we love our elderberry syrup, making an elderberry tincture just plain saves this busy momma time!

A tincture is simply a liquid extract of whatever herb you are looking to use. The herb components are extracted into alcohol or vegetable glycerine. Because it is so concentrated, the dosages are smaller, and you won’t be in the kitchen simmering elderberry syrup every 2 weeks to keep up with a houseful of school aged children!

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

Is it safe for children?

I happen to adore using tinctures for whatever ails my kids! It is so much easier to take than using a tea because the doses are so small and concentrated. The alcohol per dose is very minimal, however if that still doesn’t sit well with you, you can use vegetable glycerin for your tincturing. (I have not used vegetable glycerin for tincturing, so I apologize I don’t have a good source to recommend.)

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

Extend the shelf life of your elderberries!

Elderberry syrup lasts in the fridge about 2-3 months. Tinctures last up to 5 years. If you get to the end of the cold and flu season and find yourself with elderberries left, it is best to tincture them up to maintain their potency. I have found a 9 month old half-used bag of elderberries I forgot in the back of my cupboard only to open them up and find them moldy. Tincturing takes the guess work out of shelf life.

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

What you will need to make elderberry tincture

This is the best part! Brace yourselves…this is too easy!

That’s it! And in less than 2 minutes you will be on your way to your own elderberry tincture!

Instructions for making elderberry tincture

  • Fill your jar with about 1 cup of dried elderberries, cover the elderberries with the alcohol, and put the lid on.
  • Gently shake the jar and leave it in a dark cupboard for 6 weeks. Gently shake the jar every day or so (I keep mine right by my coffee mug in the cupboard so I remember to do this most days of the week)
  • After 6 weeks, strain the elderberries with a fine mesh strainer or thin kitchen towel and then pour the elderberry extract into your dark dropper bottle. Keep the elderberry tincture in a dark cupboard at room temperature. (PS! While you are waiting 6 weeks for your tincture to be ready, you can make elderberry syrup to use in the meantime!)

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

So how do I dose my elderberry tincture out of my 4oz bottle?

Adults (considered over age 12) ::

  • When ill or at the sudden onset of illness: 2 droppers 3 times per day (2 droppers is about 1 teaspoon)
  • When healthy but the kids are sick (or there is a lot going around the classroom): 2 droppers 1 time per day

Children (ages 5-12) ::

  • When ill or at the sudden onset of illness: 1 dropper 3 times per day (1 dropper is about 1/2 teaspoon)
  • When healthy but there is a lot going around the classroom: 1 dropper 1 time per day

Children (ages 2-4) ::

  • When ill or at the sudden onset of illness: 1/4 to 1/2 dropper 3 times per day (1/2 dropper is about 1/4 teaspoon or about 5-10 drops)
  • When healthy but there is a lot going around daycare or their sibling’s classroom: 1/4 to 1/2 dropper 1 time per day (or about 5-10 drops)

(Please note that under the age of 2, I tend to keep any elderberry useage to tea or elderberry syrup (using molasses or maple syrup instead of honey if under the age of 1). If you are nursing, you can take the tincture yourself and the herb will transfer to your breastmilk. While I do use some tinctures with my babies for teething or calming, I try to keep it limited because of the alcohol and their underdeveloped livers under the age of 2.)

Tips for taking elderberry tincture

  • Tinctures can taste strong. I have found that my kids don’t bat an eye at them because they have been taking tinctures for various reasons since infanthood (such as teething tinctures and calming tinctures), and they are just used to them. Below are some things to keep in mind.
  • Tinctures work best held under the tongue for about 30 seconds. Obviously young children do not do this, but as my girls have gotten older we make it a game by humming the ABC’s or Twinkle Twinkle Little Star while we hold it. You can dilute the tincture a little to tame the alcohol too.
  • You can mix the tincture with a spoonful of raw honey, yogurt, or applesauce if you think the kids will take it better that way.
  • You can dilute the tincture in a warm cup of water with raw honey to make a “tea”.
  • While herbs work best on an empty tummy, just get it in when you can! I do shoot for in between meals, but in a houseful of busy kids that just doesn’t always happen.

More natural remedy posts you might like ::

How To Make Elderberry Tincture ::Learn how to make and use an elderberry tincture to effectively battle viruses and boost the immune system!

Feeding Babies Herbal Recipes Snack Ideas

Elderberry Popsicles

August 6, 2014

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site! Please know I would never personally recommend any product I wouldn’t use on my own family.

Elderberry Popsicles
I know I already posted some popsicle ideas a couple weeks back, but I thought I would focus in a little bit on how to use popsicles when you have little ones that are either ill, coming down with something, or have been around illness at school.

These elderberry popsicles are great because you can cater the recipe to how your little one is feeling. At the height of illness, when she doesn’t want to eat or drink much, they can be made as bland as possible while still hydrating and getting the virus zapping elderberries in. If he doesn’t have a full blown illness, but is either just a bit run down or has been around some cold or flu at school or the library, they can be made with very nutrient dense ingredients as if almost a smoothie.

Elderberry Popsicles
It is important to listen to the body. Letting their bodies use their energy to fight off illness instead of digest food is important. They obviously still need to stay hydrated though, so using a popsicle during fever can be helpful when they don’t feel like drinking.

Elderberries are well known for their immune boosting properties specifically against viruses like the cold and flu. Elderberry syrup packs a powerful punch of immune system support!

Elderberry Popsicles
Grab some popsicle molds for little hands or bigger popsicle molds for older kids and have fun making some summertime popsicles this month, and then keep them on hand for this fall to make immune boosting elderberry popsicles!

BLANDER VERSION FOR THE HEIGHT OF ILLNESS (Blend and freeze in molds. Makes about 6-7 popsicles):
2 cups coconut water or water
1/3 cup elderberry syrup
Juice of ½ lemon
2-4 TB raw honey
¼ tsp sea salt
Optional immune boosting supplements – quality sourced vitamin C and/or quality probiotic

NUTRIENT DENSE VERSION FOR FEELING RUN DOWN OR PREVENTATIVE MEASURES (Blend and freeze in molds. Makes about 6-7 popsicles):
1 ½ cups blueberries
¼ cup elderberry syrup
½ cup water or coconut water
3-4 pastured egg yolks (Optional if you don’t tolerate egg. 1-2 TB of coconut oil would be a good idea for a friendly fat in the popsicle)
¼ cup cold soluable grassfed collagen (optional – this is a great grassfed protein source – also very good for gut health!)
Optional immune boosting supplements – quality sourced vitamin C and/or quality probiotic

 

Herbal Recipes

Elderberry Syrup

August 4, 2014

Known for it’s virus fighting capabilities, elderberry syrup packs a powerful punch to the cold and flu! And it is so easy to make your own!

Elderberry Syrup
Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site! Please know I would never personally recommend any product I wouldn’t use on my own family.

Cold and flu season is right around the corner!

Well, not exactly, but it is a great idea to be prepared ahead of time so you know what to do if and when a virus does attack your house.

I wasn’t actually planning on posting elderberry syrup for at least another month, but as it happens, there is a local outbreak of the hand, foot, and mouth virus in our area pretty bad. I wanted to give my girls’ immune systems a bit of an upper hand against it in case it happened to spread to us, so we have been enjoying plenty of bone broth based soups, making sure we stick to bedtimes for our rest, taking our probiotics, and I also made up some of this elderberry syrup.

Elderberry Syrup
No one likes their kids to be sick, but I’ll be honest, I really don’t fret about it. I don’t intend on keeping my kids in a bubble, so it is inevitable that they will come in contact with bugs. But that doesn’t mean they have to be out for the count for days on end. Giving their bodies the tools they need to have immune systems that operate effectively is key, and if it just so happens that a virus doesn’t get swept up right away, there are natural ways to put up a good fight so they can be back to playing again soon.

Elderberries are well known for specifically being very powerful against viruses. Elderberries work well at giving the immune system a boost to fight off the flu faster and more efficient.

Elderberry Syrup
You can find elderberry syrups and even tinctures lining the shelves of most health food stores, and even some conventional grocery stores. I have always been a bit leery of the shelf life on the syrups specifically, along with the other ingredients that usually end up on the list. Not to mention the sticker shock at some of them!

I like adding rose hips to the simmering pot of elderberries since they are a good source of immune supporting vitamin C. It has a very pleasant, kid friendly taste as well so it works well in this syrup.

Elderberry Syrup
Making your own elderberry syrup is not only super simple, but it doesn’t take a lot of time. I like knowing exactly what is in the syrup, and knowing where my berries are sourced from. I have been making elderberry syrup for years, and despite germy preschool rooms, green snot nose library times, and multiple family get togethers over the holiday season, and sort of bug we encounter is very short lived from 24 to 48 hours. It is not solely based on the elderberry syrup, but I do think it gives them an upper hand. As you can imagine my number one priority is always nutrient dense food so their bodies can function well in the first place.

Print Recipe
5 from 4 votes

Elderberry Syrup

It is a great idea to be prepared ahead of time so you know what to do if and when a virus does attack your house.
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Condiment
Cuisine: American
Keyword: elderberry syrup recipe, homemade elderberry syrup, how to make elderberry syrup
Servings: 32 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • ½ cup dried elderberries
  • ¼ cup dried rosehips optional but gives additional immune boosting vitamin c
  • 3 ½ cups filtered water
  • ¼ cup or more to taste raw honey optional – if you plan to give this to your one year old leave this out as raw honey is not recommended until they turn 2. Your "syrup" will be a little runnier but you will still have the benefit of the elderberries.

Instructions

  • Put the elderberries, optional rosehips, and water in a small pot and bring to a boil.
  • Reduce to a low simmer for 45 minutes WITHOUT a lid.
  • Turn the heat off and mash up the elderberries and rosehips with a potato masher.
  • Strain out the elderberries and rosehips and give them a good squeeze to get all the liquid out. Either strain in a tea towel and squeeze, or a mesh strainer and use a spoon to squish them down. A French press works well too.
  • Store the syrup in a pint mason jar in the fridge for 3 months.

Tips:

  • Doseage while ill is 1 tsp hourly for children, or 1 TB for adults. When we are not ill, but it is during the cold and flu season and we may have been around some virus/flu, I will give 1 tsp daily for a week to the kids, and 1 TB daily for a week for my husband and I for preventative measures.
  • I actually prefer to use my French press to strain out the syrup. I use it to make herbal infusions/teas, and of course coffee too.
  • Here are my tips on serving it to the kids! I use a medicine syringe because the syrup stains. They do take it off a spoon no problem but I just have accidently dripped too many times and ruined shirts! It is also delicious stirred into soaked oatmeal with berries, smoothies, popsicles, or whole plain yogurt!
  • Here is a trustworthy source for your elderberries and rose hips if you don’t have them locally foraged.
  • Here is a recipe for nourishing cold bug fighting bone broth to help your family through an illness. Slow cooker method too!
  • Other things I like to use during illess is this properly sourced vitamin C. I do also use this vitamin D3 liquid daily even when not ill. Fermented cod liver oil is the best source for vitamin D, however some in my family do not tolerate it well, so I have the vitamin D dropper on hand. I have brought my D levels from in the low 20’s to well above 60 using the liquid D3 in the last year. Living in an area where we only see the sunshine 6 months out of the year, we really need to supplement vitamin D in our family if we want immune systems that function well.
  • And since most of our immune system is in our gut, making sure we are eating fermented foods is important to ensure health gut flora. I also like to rotate probiotic supplements especially during the cold and flu season. Rotating helps introduce new flora. Here, here, and here, are the probiotics I like to use.

This post was shared at Fat Tuesday, and The Homestead Barnhop!

Healthy Kids and Teens Occasional Treats Real Food 101 Real Food Tips Snack Ideas

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

June 28, 2019

You’ll be blown away at the flavor of these pineapple watermelon popsicles – no added sugar needed and allergen friendly!

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

A leftover bowl of fruit, and sweet summer bliss

How is it possible that we have already been out of school 3 weeks?! I also stepped away from this space to help my crew settle into summer routine, and I missed you all too for that long! We’ve been enjoying every ounce of the sunshine, local parks, and all of our favorite Lake Michigan beaches! Of course those long summer days sometimes lead to forgotten bowls of fruit, and we have been cooling off with super fun blends of fruit popsicles most days of the week to use it all up.

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

A new household favorite fruit blend!

Hands down one of our favorites has been watermelon and pineapple! Who knew?! There was a stretch of a couple weeks where our grocery store had them on sale as buy 1, get 1 one free (!), and that kind of summer bounty definitely calls for a frozen treat!

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

All of the flavor without adding sugar!

Because truly it doesn’t get any sweeter than a fresh pineapple, and when you are using watermelon as the “liquid” for blending, it gets even sweeter. So these popsicles are literally all fruit based – go ahead and pop these out of the freezer every time that ice cream truck rolls around! The kids will be so geeked, and you can feel good about not loading them up on food dye and high fructose corn syrup filled pops from the ice cream truck.

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!
Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

Just 2 ingredients and a loaded freezer

No fuss is the name of my game in the summer. I want to be outside playing and soaking the sunshine as much as I can. Whenever I can fill up my 10-pop popsicle mold with leftover fruit, I’m filling my freezer. Just a quick blend and pour and it’s done. I have a little shelf in my freezer during the summer dedicated to popsicles, which also allows my kiddos to serve themselves…#winning!

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

Let’s talk about popsicle molds!

I’ve had my 10-pop popsicle mold ever since I realized how quickly 3 kids can go through popsicles – 3 kids times 5-7 days a week…you do the math! I have had this 10-pop mold for a while now, and love it. Grab a box of wooden craft sticks super cheap, and you’re set. If you have older kids, or a gaggle of kids that gather at your house during the summer, you’ll want to grab that one! There are so many fun popsicle mold shapes though – sit down with the kids and pick something out that works for you!

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!
Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

A few notes on your TODDLERS!

While I love my big, 10-pop popsicle mold, I DO, however, remember those days of having smaller children, and that 10-pop popsicle mold makes big kid sized popsicles. Mini popsicle molds are a lifesaver with toddlers and older babies because there is less waste and dripping. I had these mini popsicle molds with the easy to hold handles – they were so nice when I had little ones! I also found these teething pop molds that are even smaller – perfect for older babies.

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!
One of MY babies with a mini popsicle! So nice for teething babies and little hands! (This recipe is in THIS POST and makes more like “smoothie popsicles”)

Freezer stocking tips

Remember that whole shelf just for the popsicles trick I mentioned earlier?! That whole kids serving themselves thing?? Stock up different flavors (see the bottom of this post for a whole list of flavors!), making a bunch of popsicles here and there throughout the week! Once the pops are frozen, run the popsicle mold under a little warm water to ease them out, and then wrap them up in plastic wrap (or beeswax wrap if you prefer to use that). They stay individually wrapped this way, and easy for the kids to grab.

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

Raising independent kitchen helpers (if you only read 1 thing in this post – read this!!!)

One quick note before we get to the recipe! Early on in this mom gig, I spent a lot of time talking about getting your kids in the kitchen. I remember, more than anything, thinking that the result would be that the girls would remember that time spent together, and that they would hopefully pick up a few kitchen skills that I never had along the way. But as my older girls have reached the ages of 10 and 8 years old, there are days that I am in awe of just how much they are capable of. Your 10 year olds can have popsicle making on their chore chart, dear momma. <—Read that part again! What a fun “chore” to have responsibility of! One less thing off your plate, and this fun task feels less like a drag while still building independence in your kids. And YES include the clean up as part of that chore. If you have little ones, start small. Let them help you put the fruit in the blender and push the button. Let them wash up the counter. Putting the wooden sticks in the popsicle mold will absolutely take longer, but it will not only help them feel useful, it is great fine motor work!

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!
Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!
Print Recipe
5 from 1 vote

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

Ingredients

  • 4 cups watermelon rind removed, and cubed
  • 3 cups pineapple rind removed, and cubed
  • Optional raw honey or other sweetener of choice to sweeten to taste if needed (I haven’t been sweetening these for my kids, but if you have kids that are used to really sweet popsicles, you might want to add a few tablespoons. I made one batch with raw honey that was delicious.)

Instructions

  • Blend the fruit (and honey if using itogether to puree completely. I use the “juicing” button on my Blendtec, but just blending it through smooth on a regular blender works too.
  • Pour the pureed fruit into your popsicle mold. If your blender blended high speed enough to make some fruit “foam” form at the top, you can spoon that off, and add more fruit puree. Put the tops/sticks onto your popsicle mold, and freeze overnight.

Notes

  • This recipe fits my 10-pop popsicle mold perfectly. If you are going to make this for more of a mini popsicle mold (or these super cool, small “teething pop molds” for your little ones, you could cut the recipe in half or even quarter it.
  • I like to run the popsicle mold under the hot water tap for just a few seconds to loosen them from the mold when pulling the frozen popsicles out.
Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!

More real food POPSICLE recipes you might like!

Pineapple Watermelon Popsicles :: Allergen Friendly & Refined Sugar Free!
Cold & Flu Season Herbal Recipes Natural Remedies Nourishing Staples Real Food 101 Real Food Tips

Tips For Keeping Kids Healthy All School Year

August 5, 2016

Simple, natural tips for keeping kids healthy and giving them the advantage in fighting the every day school germs!

Tips For Keeping Kids Healthy All School Year
Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Every momma’s goal come the start of the school year…

Escape the back to school bugs!

I admit, it creeps in the back of my head as well. Within those first few weeks of school the emails start rolling out warnings of this bug and that being passed around the classroom, and it’s enough to make you want to send your kid to school in a bubble!

Of course our kids do not live in bubbles, and in fact, an occasional cold bug is a great thing to let their bodies “clean house” and build immunity.

There are definitely some things we can do however, to give our kids the “upper hand.” We can help their bodies fight off bugs more efficiently so that the bugs either don’t even show up as a full on cold, or so that they don’t last as long.

Tips For Keeping Kids Healthy All School YearHere are our household secrets in keeping our houseful of kiddos healthy *all* school year long!


Tips For Keeping Kids Healthy All School YearFirst and foremost, it is important to remember that school aged kids are kids. Not adults. School days are long at every school age. In addition to school schedule, packing in a bunch of extra activities at the end of the day can really drain their bodies. If activities after school are a “must”, then it really ought to be made up for on the weekend with naps and early bedtimes. Period.

Growing kids need downtime and play to recoup. Taxed adrenals from lack of sleep and stimulating days don’t allow the immune system to do its job effectively. Plan in what is absolutely necessary, and literally schedule in bedtimes and playtime if after school activities are a part of their week.


Tips For Keeping Kids Healthy All School YearBack to school bugs are pretty much a given to be passed around within the first few weeks of school. We have escaped the throws of those first few weeks of the back to school cold being passed around by boosting our systems a good month before school starts and continuing through the fall.

Get the kids outside for fresh air after school and open the windows at home to air everything out! YES in the middle of winter too! The kids breathe stale, inside shared air all day at school and need to play outside and breathe some fresh air. You would be surprised at what even the winter sunshine can do for their demeanor and health – outside light and fresh air is important!

Keep in mind that bugs are going to happen!

It’s inevitable and sometimes a good thing for their body to do some housecleaning with a bug. If the illness is a recurrent thing, it’s time to stop and take a look at what might be a root cause keeping their body run down, but a few bugs in the course of a school year isn’t the end of the world.

So here is our immune system booster line-up!


DAILY


1. Cod Liver Oil

Well sourced cod liver oil is a fantastic source of the right ratios of vitamins A and D which nourish the immune system. High doses of vitamin D by itself is not recommended as it is balanced best in the presence of vitamin A. This is why cod liver oil is a great source of getting your vitamin D during the cold, dark fall and winter months.

Cod liver oil is also a good source of omega 3. Omega 3’s fight inflammation in the body from stress and stressors (like being sick!) and help the body heal. I have doubled up on cod liver oil during the first day or 2 of the onset of a cold and really felt like it helped knock the virus and inflammation out faster.

How we take cod liver oil in our house

You can find our favorite quality sourced cod liver oil here (Use the code GENERATION 10 checkout and get my RGN reader 10% discount!). We follow the WAPF dosage recommendations. 1/2 – 1 teaspoon 3 months old to 12 years old, and 1-2 tsp 12 years old and up. I do double up the cod liver oil for a day or 2 during illness.

2. Whole Food Sourced Vitamin C

Vitamin C can do some pretty amazing things to aide our immune systems in fighting bugs. It reduces inflammation and boosts the fighting power of our immune system to make the bugs have a shorter duration.

The sourcing on the C truly does matter, and if the back of your bottle says that the C is “ascorbic acid” as its source, you will want to take a peek at this article about why a whole food sourced C works better and is safer.

How we take vitamin C in our house

My favorite source for a whole food based vitamin C is this brand. I also use THIS whole food vitamin C spray for my toddler who can’t swallow capsules yet, and I LOVE the convenience of it! My girls take 250-500mg of vitamin C every day, though keep in mind every child is different and has different needs. Start out small and be sure they are doing well on it. I do double their C during illness.

3. Quality, Whole Food Sourced Multivitamin

Since our soils are so depleted of minerals and vitamins, which in turn make our food supply less than robust, a multivitamin is a good idea. A quality whole food sourced multi-vitamin is hard to come by though! I don’t want the synthetics, and a bunch of other junk like dyes added either! Kids need a chewable or powder until they can swallow capsules, and I have used THIS brand for years. We follow the dosing directions on the back of the box. (Don’t forget you can use your RGN reader code at check-out for 10% off! GENERATION10)

4. Quality Probiotic Rotation & Fermented Foods

By now I think everyone has heard the phrase “all disease begins in the gut,” and it couldn’t be more true. The beneficial bacteria in our guts are the immune system’s first line of defense. Probiotics keep the intestinal lining strong and secure, providing a barrier to fight against pathogen attacks. Keeping the flora in the gut balanced means having more good bacteria present than bad.

We love probiotic rich fermented foods such as sauerkraut, yogurt, kimchi, and pickles in our house. Sometimes they just aren’t at every meal we are eating, however! I have found it best to keep up on our gut flora by using quality supplements which also present our guts with different varieties of bacteria to keep everything happy.

How we use probiotics in our home

My girls take 1 dose (depending on the brand we are rotating) of probiotics every day, and I rotate the brand to give them a variety of bacteria strains. We use Just Thrive, PrescriptAssist, and Garden of Life for Kids. (Don’t forget if you click through those links and purchase through Perfect Supplements to use my code GENERATION10 at check-out to get your RGN reader 10% discount!).

A quick baby and toddler note! When I had babies in the house, I just poured the powder in the cap right on my baby’s or toddler’s tongue. You can stir the powder into food like yogurt, smoothies, or even a spoonful of cod liver oil if you wish!


AT ONSET OF ILLNESS OR IF THERE IS SOMETHING “GOING AROUND” THE CLASSROOM


1. Elderberry Syrup

Elderberries are powerful virus killers and immune system boosters! When I get teacher email warnings of flu spreading, hand foot and mouth outbreaks, or other viruses, you better believe that elderberry syrup is coming out! You can bottle up elderberry goodness in elderberry syrup or tincture form and it is super easy to take because it tastes really good!

How we take elderberry syrup in our home

2 weeks before school starts I like to give the girls 1 tsp of elderberry syrup per day through the first week or two of school starting. If I get warning emails of flu or other viruses, I will do the 1 tsp per day for a good week or 2. When my kids are coming down with something or are home ill, we do 1 tsp of elderberry syrup every waking hour until they perk back up.

2. Boosted Vitamin C

You can pop up to the Vitamin C section in the preventatives section of this post to read about why the Vitamin C is so crucial in fighting illness, but just wanted to review here that during the onset of illness or illness, I double their vitamin C dose until they perk up from being sick.

3. Chiropractic

Years ago, I had a chiropractor friend where we were living at the time explain the benefits of having kids adjusted at the onset of illness to help them recover faster, and I have been amazed at how true this is. I have gone through a couple colds with the girls where we haven’t gotten to the chiropractor, and they just seem to linger longer.

I asked our family chiropractor if he could explain why chiropractic is good for the immune system, and his response made so much sense I asked if I could quote him!

Proper alignment enhances circulation and drainage of fluids. It also optimizes nerve function to help calm the body’s stress response (sympathetic nervous system), and enhance the body’s healing response (parasympathetic nervous system). This has been shown to not only reduce illness, but help children recover from illness quicker.
Dr. Levi Pulver, DC

I also want to mention that I have noticed regular, “well visit” adjustments seem to keep my kids on top of things especially during the school year. I take them for an adjustment monthly whether they are sick or not. It is a simple, non invasive step to keep the connections at the spine firing where they should be to keep every organ system operating well. (If you are looking for a chiropractor in your area that works with kids well, I love using this site to search.)

4. Germ Targeted Essential Oils

Essential oils were fairly new to me when my daughter started school a number of years ago, but I have come to realize just how effective they are! I have been without them during illness and really could feel how much faster my kids got better when germ targeted oils were diffusing during illness.

How we use germ targeted essential oils in our home

We do not diffuse germ targeted essential oils all year every day. That is not how they were intended to use. I diffuse germ targeted essential oils during the first week or 2 of school starting, during school bug outbreaks, and when my kids are ill. I have found them super effective especially diffusing them in their room overnight – when they wake up acting like a whole fresh new kid you know something is working! I love that!

Our favorite germ targeted essential oil blend is THIS kid safe blend. I am a huge fan of using oils that are safe for kids – many germ targeted blends are great for adults but not intended safe for kids. This Kid Safe blend was created to be safe for kids and it really works!


nourishing mealsI decided not to put the nourishing menu in the “preventatives” section, even though that is exactly what it is, because I didn’t want it to get skipped by. Children’s fuel makes a difference in their body operating correctly, including the immune system…period.

But wait! Before you write this section off because your kiddo might not be the best eater, hear me out!

Eating well for their immune system doesn’t have to mean boring veggies they might turn their nose up to. I think the biggest thing we can do is get the sugar and processed food out, and get the nutrient dense items in.

Ensuring they are getting adequate amounts of friendly fats will help their hormones and sugars stabilize, which will keep their immune system functioning.

  • Lots of pastured butter, lard/tallow, coconut oil, used in your cooking and serving of food.
  • Bone broth is a daily goal of mine to get into my kids during the school year. Whether in a tea cup with butter at breakfast, or in their school thermos in the form of a kid friendly soup like tomato soup, broccoli soup, chicken noodle soup, or butternut squash soup, daily bone broth replaces missing minerals in the diet, nourishes the gut lining with collagen, and is an overall comforting addition to their day.
  • Nettle Infusions are another great way to replace missing minerals in children’s diets which will help organs and systems in their bodies operate more efficiently. The infusions are also hydrating and kid friendly in taste. It packs up in the water bottle for school to drink easily. It is a great mineral rich boost at lunchtime!
  • You can use immune booster smoothies once or twice a week for breakfast. If your kids really love smoothies you can try these green smoothies for kids as well to change things up.
  • You can browse the meals in the Recipes tab at the top of the blog, and you can also get a collection of my family’s favorite staple meals in my new book Nourished Beginnings . The recipes in the book are meals my girls have grown up on, and are on our table weekly!Tips For Keeping Kids Healthy All School Year

More cold & flu season posts you might like:

Post Tummy Bug Recovery Smoothie

Naturally Healing Ear Infections In Kids

Natural Tummy Bug Remedies For Kids

Vitamin C Gummies

Elderberry Syrup

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Post Tummy Bug Recovery Smoothie

March 25, 2016

You’ve made it through a tummy bug, and are ready to eat – but what do you eat on a sensitive empty tummy? This smoothie is not only gentle, but is loaded with minerals and nutrients to nourish your family back to eating again!

Post Tummy Bug Recovery Smoothie :: You've made it through a tummy bug, and are ready to eat - but what do you eat on a sensitive empty tummy? This smoothie is not only gentle, but is loaded with minerals and nutrients to nourish your family back to eating again!

We made it through the whole winter with no more than a little cold bug…until last week.

The weekend spring began to be exact! How ironic!

I went on a field trip with my preschooler on a Friday morning and listened to the teacher’s warnings to the mothers there that 6 or 7 kids plus 1 teacher were out with the flu that week…

Post Tummy Bug Recovery Smoothie :: You've made it through a tummy bug, and are ready to eat - but what do you eat on a sensitive empty tummy? This smoothie is not only gentle, but is loaded with minerals and nutrients to nourish your family back to eating again!

And my 6 and 4 year olds ended up with buckets at the bedside by Saturday morning.

What a drag!

It’s bound to happen – our kids don’t live in bubbles right?!

We do what we can to keep their immune systems boosted during the winter with quality cod liver oil, whole food sourced quality vitamin C, eating nourishing food and getting quality sleep, and here and there do rounds of daily elderberry syrup or elderberry tincture when there are viruses going around in herds in the classroom.

But sooner or later the body does a little house cleaning and a bug takes over.

We spent the greater part of the next 24 hours nursing the 2 girls’ high fevers with yarrow baths and cool washcloths, hourly elderberry syrup doses, sips of homemade electrolyte drinks and nettle tea, and lots and lots of sleep and rest.

By Sunday morning the girls perked up a bit, fevers had been broken, and {most importantly!} there had been no throwing up since late Saturday morning.

We were in the clear to try a little bland food at the girls’ request, and I typically start with sea salted bone broth. They both had a tea cup full that morning which stayed down well, and they were ready to try more.

Post Tummy Bug Recovery Smoothie :: You've made it through a tummy bug, and are ready to eat - but what do you eat on a sensitive empty tummy? This smoothie is not only gentle, but is loaded with minerals and nutrients to nourish your family back to eating again!

I decided to try a gentle smoothie to start while I worked on getting more bone broth made to make some soup for later that afternoon.

Here are the components and purposes of the ingredients:


Mineral Boosting Liquid Base

The purpose here is getting the liquid part of the smoothie to do some work for you in replenishing the little ones electrolytes without being too heavy. While raw milk and coconut milk are great in smoothies, when you are just coming off a tummy bug you want to ease into those heavier fluids. Coconut water or nettle tea work well. Or even just water with a big pinch of mineral rich sea salt, Celtic salt, or pink salt works great.


Gentle Mineral Rich Veggie

While we love green smoothies, the focus here is getting the digestion up and running again. Gentle veggies like sweet potatoes or any of the squashes (yes even zucchini) are loaded with minerals and (in their cooked form) are very easy to digest as well as provide a slow burning carbohydrate to the mix. Just use whatever you have on hand. I had mashed sweet potatoes leftover from dinner earlier in the week so I used that. You can steam up a little sweet potato or squash in just 20 minutes time.


Easy To Digest Fruit

Fruit makes the smoothie palatable for little ones without adding any extra sugar. Because we are talking gentle ingredients while recovering from a tummy bug, I chose to use mango and banana. Both are low in pectin which can irritate sensitive tummies. Banana also contains amylase which is helpful in carbohydrate digestion. All in all it is just a great choice to not only make the smoothie taste good after coming off a nauseating tummy bug, it is nice and easy to digest. Papaya is another low pectin fruit if that is more readily available to you. Most of the time I purchase frozen mango in bulk at Costco, though sometimes I catch a sale in the fresh produce department.


Grassfed Collagen

Not only does a quality grassfed collagen add an easy to digest, natural protein source, it is also fantastic for repairing stomach lining and just over all digestive support. I have been using Perfect Supplements grassfed collagen since early fall last year and I couldn’t be more pleased. Zero taste, blends in perfectly, and great price point.


Gentle Fat Source

This boosts the satiating part of the smoothie balancing out the fruit sugars and protein to make it well rounded. Just a small splash to start digestion running is all you need and really you could choose whatever you wish. I typically add egg yolks to the girls’ smoothies but I ended up using avocado oil this time just to keep it simple and smaller in portion size. Melted coconut oil works well too and is extremely nourishing.


Optional Add-Ins

If you have kids that are tough to get probiotics or vitamin C into, this is where you can get a dose of those in easy. My 4 and 6 year olds swallow probiotics and C’s without issue but I know there are some that don’t! You can add a quality probiotic and vitamin C to the smoothie and they’ll never know 😉

Another star player that I like to add-in is slippery elm. This herb helps soothe and repair the entire digestive tract from the stomach to the rectum – so if things have been happening at both ends, this is a great remedy to have on hand. It does have a bit of a taste that my kids don’t mind. Add a bit of raw honey to the smoothie if you need to cover it up, but really just a teaspoon or so is all you need! (If you would like to try slippery elm outside of the smoothie, simply mix the powder with some raw honey and have them take it off the spoon. Sometimes my kids prefer to take it in tincture form, which is fine too!)


 

Post Tummy Bug Recovery Smoothie :: You've made it through a tummy bug, and are ready to eat - but what do you eat on a sensitive empty tummy? This smoothie is not only gentle, but is loaded with minerals and nutrients to nourish your family back to eating again!

Print Recipe
5 from 9 votes

Post Flu Recovery Smoothie

You’ve made it through a tummy bug, and are ready to eat – but what do you eat on a sensitive empty tummy? This smoothie is not only gentle, but is loaded with minerals and nutrients to nourish your family back to eating again!
Prep Time5 mins
Total Time5 mins
Course: Drinks
Cuisine: American
Keyword: tummy bug recovery smoothie, tummy friendly smoothie
Servings: 3 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 1/2 cups coconut water Other options for mineral boosting fluid would be plain water with a big pinch of sea salt, or brewed nettle tea. The fruit will mask any flavor.
  • 3-4 TB sweet potato mash or about 1/4 cup cubed and cooked sweet potato - I just used leftover mashed sweet potato from dinner earlier in the week. Squash is gentle and would work too
  • 1 banana fresh or frozen
  • 1 cup mango or papaya fresh or frozen
  • 2-3 TB grassfed cold soluble collagen
  • 2 tsp avocado oil or melted coconut oil
  • 1-2 tsp slippery elm powder optional - see notes above

Instructions

  • Everything into the blender and blend until smooth. Serves 3 small child sized servings. Can also be poured into ice pop molds for popsicles.

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Vitamin C Gummies :: And The Truth About Vitamin C Supplements

September 5, 2015

Vitamin C is an amazing immune system booster to fight colds, flu, & even adrenal fatigue – but are you taking the right kind?

Vitamin C Gummies :: And The Truth About Vitamin C SupplementsDisclaimer: I am not a doctor, nor am I claiming to be one. This article is not intended to diagnose or treat anyone. Links are affiliates and help to keep the information on this blog free. Please know that I never recommend a product or service that I wouldn’t use on my own family.

We are in a constant state of learning aren’t we?

I think I have learned more in my years after schooling and college than I ever did in formal education. It’s always good to be learning, reading, and growing.

Especially with regards to optimal health, it is really important to stay on top of things. I recently started working with a nutritional therapist for some adrenal issues I have had since having my last baby, and we had a really great conversation about vitamin C.

My NTP really opened my eyes to not only the importance of using the right source of vitamin C, but also that how we handle the vitamin C makes a difference.

Because, listen, I don’t mind doing the supplementing thing – I get it. I get that our soils (and therefore our food supply) is severely deficient in many vitamins. But I don’t want to supplement with something that is just as deficient as our food supply because it isn’t sourced right, or properly handled so the vitamin is destroyed.

Nobody wants to waste their money, and it isn’t doing anyone’s health any good to be taking a supplement that you think is doing you some good when it really isn’t.

So here’s the deal. Vitamin C is pretty amazing!

An immune system equipped with properly sourced and handled vitamin C can do amazing things with colds, flu, and other immune system crashers like adrenal fatigue.

Unfortunately vitamin C in many supplements on the market today are sourced with ascorbic acid instead of whole food. Using a whole food source is obviously always a better route, and in this case specifically, vitamin C is so much more complex than just ascorbic acid. There are actually dangerous downsides to taking just ascorbic acid based vitamin C (See this podcast for more details! So fascinating!).

Vitamin C is also very delicate.

Heat destroys it.

Prolonged air exposure destroys it.

Light destroys it.

So while this amazing vitamin we know we need is super powerful, it is pretty useless when it is not in it’s natural form, and has not been handled or packaged properly. My NTP said to think about it this way…our traditional ancestors would have foraged their berries and then dried them to save in dark storage. This would have kept the integrity of the nutrients – specifically the vitamin C – in the fruit.

So why not just eat an orange?

You guys know by now I am all about whole foods. My kids absolutely eat oranges, and other whole fruits and vegetables that are rich in vitamin C. But unfortunately our soils are so depleted there is no way we could eat as many oranges as it would take to get what we need. In fact my NPT told me that the whole food source of vitamin C in Camu Camu is 300 times the amount of vitamin C than American oranges.

So how about a whole food sourced vitamin C supplement that is properly prepared and packaged! Win-win! Since vitamin C is heat sensitive, it is important that the whole food source is dried out instead of heated to maintain the vitamin properties. And then packaged in a capsule and dark bottle to reduce light and air so as much of the C as possible is maintained.

We have been taking this whole food sourced vitamin C since well before school started, and it feels really good to know for sure that the C is intact, and doing some good!

My big girls swallow the capsules, and my 2 year old will take the powder from the capsule on her tongue.

…but sometimes it is just fun to have it in a different form!

Vitamin C Gummies :: And The Truth About Vitamin C SupplementsWe made some Vitamin C gummies to kick off the school year – and made them in a way that still protects the properties of the vitamin C! I am so excited to share this method with you!

Anytime you heat vitamin C, that C is destroyed.

So instead of cooking a vitamin C rich food like citrus oranges or lemons and destroying the vitamin C, we’re going to use whatever fruit you have around, warm up for the gelatin to work, and then we’ll add in our whole food sourced vitamin C off the heat to give it an immune boosting punch! I am keeping my vitamin C gummies in an airtight container in the fridge to further maintain the properties of the vitamin C.

This recipe allows YOU to decide how much vitamin C goes into each gummy so you can know for sure how much you are giving the kids. You can pack a full dose into one gummy, or spread out the vitamin C so they can have a 3 or 4 gummies at a time. Since kids come in different shapes and sizes, and with different nutritional needs, you can dose the vitamin C how their needs fall. I very highly recommend working with an NTP like Lydia that can see the nutritional needs of your kids from a very specific professional viewpoint.

UPDATE 2021 ::

Perfect Supplements came out with an Acerola Cherry sourced Vitamin C powder, and I am loving the super mild fruity flavor that blends so easily into anything. This is another great whole food sourced C that would work so well in a Vitamin C gummy like this! You can use my RGN reader code, GENERATION10, at check out to get 10% off!

What a fun way to build up the kid’s immune systems while they navigate the first couple months of back to school germs!

Print Recipe
5 from 3 votes

Vitamin C Gummies

Vitamin C is an amazing immune system booster to fight colds, flu, & even adrenal fatigue – but are you taking the right kind?
Prep Time10 mins
Cook Time10 mins
Freeze30 mins
Total Time20 mins
Course: Snack
Cuisine: American
Keyword: how to make vitamin c gummies, vitamin c gummies, vitamin c gummy recipe
Servings: 24 gummies
Author: Renee - www.raisinggenerationnourished.com

Ingredients

Instructions

  • Warm up the fruit and water in a small sauce pan until everything is thawed and comes to a slight bubble.
  • Put the warmed fruit and water into your food processor or blender along with the gelatin and blend to combine.
  • Pour the mixture in your gummy molds and dose out how much of the vitamin C you want in each mold. Use a small spoon to mix the C powder into the gummy mixture.
  • You can put the mold in the fridge for an hour or freezer for 30 minutes to set the gummies. Once you pop the gummies out, store them in an airtight container in the fridge or freezer to maintain the properties of the vitamin C.

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Natural Remedies For Lice & How To Prevent It

August 22, 2015

A simple homeopathic treatment to clear it up, and essential oil based preventative hair care! Yes you can treat and prevent lice naturally!

Natural Remedies For Lice & How To Prevent It!

Disclaimer: I am not a doctor, nor do I claim to be one. I am sharing my own story and what worked for us. I am not sponsored by the product companies in this post. I just happen to really like the products, they worked really well for us, and I wanted to share them. Product links are affiliate links but do not add any extra cost to you – the affiliate links help keep the information on the blog free. Please know I would never recommend a product that I wouldn’t use on my own family.

It was just about the last thing on my mind as I sent my first kindergartner off to *full time* school.

“Will she be ok for that long” and, “Will she get tired for her nap” and , “I wonder if I packed enough for her to eat”….those were all the things running through my mind.

But lice?

I didn’t have a clue. And I didn’t know how common it was to pick it up, especially for the younger kids who are constantly rubbing up against each other playing, or taking naps in the same space.

I literally never gave it a thought…

…until the email.

A few weeks into school we got the email that lice was found in a few children after a routine head lice check.

I felt my stomach crawl. I immediately began to research how to prevent it and how to get rid of it just in case. I started pulling her hair back every day and taught her about not sharing her hat or laying on the floor with her head at school. I had read a few things about a essential oils helping with repelling, and started adding rosemary to her hair when we would wash it.

By the second letter a week later with more children being sent home, they decided to not have naptime anymore and children would have a head check at the door.

This tactic worked and within a week or two it seemed the lice was taken care of. The teachers took one recess out of every week to pull kids over to check their heads (bless their hearts…I mean really!), and it seemed under control.

Within a couple months, I backed off from pulling her hair up every day – she has this gorgeous curly hair and I hated hiding it every day!

Unfortunately just before Christmas break I got the call.

They were sending *6* kids home that day. Mine included.

So off I went to pick her up, and started what would be days of tackling a laundry mountain the size of my house to be sure it wasn’t anywhere else…and figuring out how to get rid of the lice in my sweet baby’s hair.

So here’s the thing. Lice doesn’t care what kind of hair you have – clean hair, dirty hair, brown hair, blonde hair, thick hair, thin hair. It just latches onto what it can and as long as it isn’t removed or killed…it keeps multiplying.

I knew I had to kill the lice and nits (their eggs), but I also knew I didn’t want to put conventional pesticides like Nix on her body. As it turns out, lice have done what many bacteria have done in the presence of antibiotics…they have mutated to become resistant to the over the counter pesticides we have used on them for decades.

They are harder to clear out, harder to kill, and they multiply…fast.

So here is what we did!

We eliminated 100% of the lice and nits with an all natural, homeopathic kit, and went the rest of the school year without any lice using essential oil based lice repelling hair care!

Natural Remedies For Lice & How To Prevent It!


GETTING RID OF LICE & NITS (THEIR EGGS)


  • Natural Remedies For Lice & How To Prevent It!There are a handful of natural treatment remedies I read about, we decided to use Quit Nits by Hyland’s. It is a homeopathic treatment kit and it worked GREAT. We got the lice and nits in one shot – I am told that is unheard of with the “super lice” we have today. I know of someone that had to do 2 rounds, but it did get everything after that second part. The nits (eggs) take up to 2 weeks to hatch so you really have to go through the children’s hair everyday for about 2 weeks to be sure you got everything. YES this part is tedious but if you miss just one it can mean a whole new outbreak.
  • The Quit Nits DOES kill lice AND their eggs – but you still have to remove the actual eggs after the treatment. They stick right to the hair shaft. If the next day you still see eggs that look “plump” and “alive” (you can Google this to see what an alive nit and a dead nit look like) you need to do another round of the treatment. It is not unheard of to have to do a couple rounds of lice treatment to get everything.
  • Once the treatment was done, I used a lice and nit comb I picked up at the pharmacy and combed through her hair, pulling off the eggs that were stuck to the hair and put them in a plastic bag to throw away. After that, I used the lice comb twice a day for a couple days just to be sure I didn’t miss anything. And then every day for 2 weeks after since the eggs take that long to develop.

HOUSEHOLD MANAGEMENT


  • Boil all combs, brushes, hair ties, barrettes etc to kill anything left behind on them. I ended up just tossing out our 2 brushes and buying new ones. I boiled barrettes, bands, and combs and let them air dry.
  • Launder all bedding down to the mattress in hot water and dry on high heat. Same for the children’s clothing and pajamas. I also did shoes.
  • Don’t forget hats, coats, scarves, mittens etc! Of course ours happened in the middle of winter so this all needed to be laundered including snow pants and boots.
  • Pillows and stuffed animals can be put in the dryer on high heat for a half hour to kill everything. Lice cannot live more than 3 days without a host, so you could alternatively just put any stuffed animals into a plastic bag for a few days if you don’t want them in the dryer.
  • Check the *whole* family – yes even those with short hair – for lice/eggs. Don’t get me started on how much of a challenge this was with a 3 year old and a 1 year old, but it was worth it to know they were clear. I even had one of my daughter’s teachers go through my thick hair just to be sure. Those teachers are pretty amazing at spotting stuff!

LICE PREVENTION


  • Natural Remedies For Lice & How To Prevent It!I have fallen in love with the Fairy Tales brand hair care line. Fairy Tales is an essential oil based hair care line with everything from shampoo and conditioner to lice repelling spray. NO harsh chemicals, pesticides, toxins, paraben, sulfates, dairy, gluten, nuts!
  • The essential oil blend of Rosemary, Citronella, Tea Tree and Geranium oils used in the products are CLINICALLY PROVEN to effective to prevent lice.
  • I used the Fairy Tales Rosemary Repel Shampoo and Fairy Tales Rosemary Repel Conditioner once a week to wash the girls’ hair, and then used the Fairy Tales Rosemary Repel Spray to do their hair on school days. The spray is light-weight and smells really good. It makes a good detangler as well. Be sure to spray at the nap of the neck and behind the ears well, as this is where lice tend to gravitate. I do not think it smells too “girly” to use on boys either. I know of a couple of people that use it on their sons just as something to wet their hair down to brush in the morning. Even just a couple sprays by the hairline and ears should be good. Some of those kids sent home during our school outbreak were boys – they can get it too!
  • We avoided lice the rest of the year using the Fairy Tales line, and there was one more classroom outbreak during the school year. I was very pleased with these results.
  • Also, as far as prevention goes, be sure to talk to your children about not sharing hats, scarves, coats, etc. I also talked with her about not laying on the floor with her head, and showed her how she could still hug her friends without getting her head and hair right next to theirs (total girl thing!).

School starts in a couple weeks! What can I do to be prepared?


 With school starting soon, I just stocked up on the Fairy Tales Rosemary Repel Spray. I have actually been using it some this summer as a detangler on the girls, but once school starts I will be spraying every school day. We’ll also be using the Fairy Tales Rosemary Repel Shampoo and Fairy Tales Rosemary Repel Conditioner. I don’t think hair needs to be washed daily so this is just something I use once a week on the girls – in fact everything that I have read says that lice attach better to squeaky clean hair. I have found the cheapest price on Amazon, but you can check local salon supply stores – there were a few around here that carried it.

And since I don’t want to get stuck if it does happen again…I grabbed a Quit Nits kit to have on hand. I was able to pick up the one I used on my daughter at our local Walgreens – but it was the LAST ONE on the shelf that day. I am so thankful one was there – I ordered my extra one on Amazon because the price was much cheaper than Walgreens.

Happy healthy school year to you!

For more natural remedies you can follow the My Herbal Ways board on my Pintrest!

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Rehydrating Eletrolyte Popsicles

June 27, 2015

It’s summer, and those kids play hard! Restock their electrolytes naturally with refreshing bursts of cool lemon in every bite!

Rehydrating Eletrolyte PopsiclesI am really excited to share with you guys my summertime answer to long, hot summer afternoons!

Long gone are the days of the afternoon nap for 2 of my girls, and while we do a version of “quiet time” for a short while – it is just that at ages 6 and 4…a short while 😉 These 2 play hard and busy most of the afternoon.

Product links in this section are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

I’m not a huge fan of afternoon snacks since they seem to ruin dinner appetites for my kids, so these lemon electrolyte popsicles are enough to give them a quick energy boost, but light enough not to ruin their next meal!

Rehydrating Eletrolyte PopsiclesA quick energy and mineral shot from some local, raw honey, and electrolyte balancing boost from real sea salt is all you need for refreshing the system in the heat of the summer. And in a much more natural way compared to store bought electrolyte drinks or snacks. Lemon not only tastes amazing, but it nourishes the body with real vitamin C and cleansing properties.

Rehydrating Eletrolyte PopsiclesThese are also perfect for the kids when they get sick. You can even keep a stash of them away in the freezer for those illnesses that pop up out of nowhere so you are prepared. Similar to my quick, shake up homemade electrolyte drink, these popsicles can help keep kids hydrated and balanced while ill and not eating much.

Rehydrating Eletrolyte PopsiclesProduct links in this section are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

I love my 10-pop popsicle mold! I seriously love it! I can make a big batch all at once, wrap them up and store them away in the freezer for when I need them! The girls can help themselves that way too!

Print Recipe
4.34 from 3 votes

Rehydrating Eletrolyte Popsicles

It’s summer, and those kids play hard! Restock their electrolytes naturally with refreshing bursts of cool lemon in every bite!
Prep Time5 mins
Cook Time5 mins
Freeze4 hrs
Total Time10 mins
Course: Snack
Cuisine: American
Keyword: electrolyte popsicles, lemon ice popsicles
Servings: 10 popsicles
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 2 cups water
  • Juice & zest of 2 lemons
  • 3 TB raw honey (I get mine from a local farmer. Ask around at farmer's markets to find some - if you don't have access THIS is a good brand.
  • 1/4 - 1/2 tsp real sea salt per your taste

Instructions

  • Blend everything up and pour into your popsicle molds. This amount fills up my 10-pop popsicle mold.
  • Freeze the popsicles and serve!

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DIY Electrolyte Drink

15936863248_d7643a55be_z5 Nourishing Summertime Popsicles

COVERTropical Blender Sorbet

Tropical Blender Sorbet :: Refined Sugar Free & Dairy FreeElderberry Popsicles

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Cold & Flu Season Drinks Herbal Recipes Natural Remedies Real Food 101

DIY Electrolyte Drink :: Natural rehydration for colds, flu, food poisoning, & physical exertion

December 28, 2014

DIY Electrolyte Drink :: Natural rehydration for colds, flu, food poisoning, & physical exertion
Product links in this section are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use!” Please know I would never personally recommend any product I wouldn’t use on my own family.

Every winter it is bound to happen.

Those sad little glassy eyes wake up and pout “momma…I don’t feel good”.

We certainly don’t live in a bubble, and as diligent as I work at keeping the girls’ immune systems built up to fight the bugs efficiently, once or twice a winter the immune system has to clean house and we have a bug sweep through. (I love THIS post about why this is a good thing!)

 

DIY Electrolyte Drink :: Natural rehydration for colds, flu, food poisoning, & physical exertion

I am a big believer in listening to our kids when they are sick

If they don’t feel like eating that is fine by me. Let their bodies use energy to fight the infection instead of digesting food! But they do need to stay hydrated so their organs and immune system can do their job.

 

DIY Electrolyte Drink :: Natural rehydration for colds, flu, food poisoning, & physical exertion

A better hydrating choice using real food ingredients

While mineral rich bone broth is always my first drink offer, even my girls who like bone broth won’t likely sip on it all day. A few years back when my first daughter got her first cold I did a quick freak out at the ingredient list in the Pedialyte isle and decided I would just make my own. A mixture of cleansing lemon and energy giving raw honey was welcomed by my little one at the time. And the sea salt packed a mineral punch that kept her electrolytes in balance while she fought off her first cold.

DIY Electrolyte Drink :: Natural rehydration for colds, flu, food poisoning, & physical exertion

Easy shake it up in the jar prep!

In the last 2 years I have nailed down the ingredient amounts I like to use – AND made it an efficient and quick process to make. This momma of 3 doesn’t have much time for playing around with mixing, measuring, and heating. This recipe is literally dump the ingredients in a pint mason jar and give it a shake. Done.

DIY Electrolyte Drink :: Natural rehydration for colds, flu, food poisoning, & physical exertion

A few notes!

  • This recipe makes a pint mason jar perfectly. My girls are younger and typically won’t drink more than this amount in one day while they are ill. It is a nice amount to make for them to sip on in small amounts during the day. If you have older kids, or will be using it for yourself while ill you can double, triple, or more into a pitcher. When I make it for myself I double it into a quart mason jar.
  • Make the mixture into popsicles! Perfect for scratchy throats too! (And might I add teething toddlers?!)
  • Since most of the immune system resides in the gut, I also like to add probiotics to the jar if I haven’t been able to get them in any other way during the day.
  • I have one of these super simple lemon juicersit’s quick enough for busy momma!
  • These elderberry popsicles are another great idea to have on hand during illness.
  • For more info on managing flu symptoms see THIS POST.
  • When the kiddo’s tummies feel like eating solid food again, here is a great Post Tummy Bug Recovery Smoothie to introduce solids back into their gut.

Please note this drink is not suitable for babies under the age of 1 considering the raw honey and acidity of the lemons. Babies under 1 should be nursing as much as possible during illness, and if baby is not nursing you can use coconut water to hydrate.

Print Recipe
4.96 from 22 votes

DIY Electrolyte Drink

When your family isn't feeling well, mix this up to get them on the mend ASAP.
Prep Time5 mins
Total Time5 mins
Course: Drinks
Cuisine: American
Keyword: electrolyte drink recipe, homemade electrolyte drink, homemade pedialyte
Servings: 2 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

Instructions

  • Everything into a jar with a lid and shake well to combine. This recipe fits perfect in a pint mason jar.
  • Store in the fridge up to a week.

More natural health posts you might like:

Cold & Flu Season Herbal Recipes Real Food Tips

Tips To Keeping Kids Healthy During The Holidays

December 1, 2014

Tips To Keeping Kids Healthy During The Holidays
Happy December!

With the holidays in our midst, cold and flu bugs are just inevitable. We don’t live in bubbles, and our kids are sure to be exposed to whatever is floating around your area.

It sure does seem that the holidays have a tendency to bring on extra illness, but there are definitely some ways to give your kids the upper hand to fighting off the bugs and stay healthy so everyone can enjoy the celebrations to come.

(Just a quick note! I am not a doctor, nor do I claim to be one. I am simply a momma sharing what she has found to work very effectively for her kiddos, in hopes to inspire you to take charge of your own kids’ health proactively! Any product links you see are affiliates that I actually use with my own family – there is no extra cost to you when you use the links, rather it helps run the free content of this blog for you!)

Tips To Keeping Kids Healthy During The Holidays

:: Keep up on the preventatives & immune system boosters ::

Don’t let your healthy preventatives routine slip up if you are away from home or have some changes in the schedule. If you live in a northern area that doesn’t see a lot of sunshine it is so important to keep vitamin D boosted through the properly balanced vitamin D and A in quality sourced cod liver oil.  During illness we boost the cod liver oil. Pastured lard to cook in is another great source of vitamin D. Vitamin D is more and more in the forefront lately showing to be very effective against the flu in particular.

Since the majority of the immune system resides in the gut, it is important to keep the gut flora balanced with probiotics through fermented foods and/or quality supplemental probiotics. I like to rotate this brand and this brand, along with weekly consuming yogurt and fermented veggies.

During the holidays I like to give elderberry syrup or elderberry tincture a couple times per week. If the girls are run down or ill they get it daily until they recover which has never been more than a few days. Elderberries are effective virus killers and work well to boosting the immune system to fight virus off. I also supplement immune boosting vitamin C during this time to give their bodies an extra boost. I like to use a quality sourced whole food C such as THIS brand and THIS brand. You can read more about the importance of whole food vitamin C in this post.


:: Don’t make the holiday treats a month long event ::

Before you label me as the Scrooge of the century, please hear me out. Sugar has a huge impact on our immune system. As in it weakens it. (See THIS article and THIS article for very informative evidence regarding sugar and the immune system.) It just isn’t worth day after day of junk their bodies aren’t used to. Listen, I’m all about a little fun! Absolutely have some fun making Christmas cookies, or your favorite holiday traditional treats like hot cocoa and eggnog, but it doesn’t need to be a daily (or even weekly) event. Just don’t go overboard is all.

In case you are wanting more evidence, I do have an actual life story to relate to this as well. About 2 years ago I discovered a load of holiday “real food” treats that I wanted to try. I mean, come on! It’s “real food” right? It can’t hurt to have some real food treats every week through the holiday month, right? Wrong. Sugar is still sugar – no matter the form. So that year my 2 girls at the time had cold after cold and it never seemed like we could get better. I resolved never to do it again and I have not regretted that decision since – the last couple years the girls have had 1 (one!) cold during the entire winter, let alone just the holiday season. THAT is worth limiting the treats to just here and there.


 :: Ensure sure they are getting adequate rest ::

Please remember that these little ones are kids. Not adults. Party after party, event after event takes its toll on their bodies. In addition to school schedule, packing in a bunch of extra activities at the end of the day can really drain their bodies. If activities after school are a “must”, then it really ought to be made up for on the weekend with naps and early bedtimes. Period. Growing kids need downtime and rest time to recoup. Taxed adrenals from lack of sleep and stimulating parties doesn’t allow the immune system to do its job effectively. Plan in what is absolutely necessary, and really look at what might not be as crucial to have in the schedule.


:: Make the menu nourishing ::

I am a big fan of bone broth or bone broth based soups and gravies daily. Boil rice, noodles, or beans in it if they won’t do soup. Get those babies started early drinking it so they are used to it and won’t bat an eye when given a sippy of bone broth.

Ensure they are getting adequate amounts of friendly fats to help their hormones and sugars stabilize. Lots of pastured butter, lard/tallow, coconut oil, etc. Use immune booster smoothies once or twice a week for breakfast. Get some kid friendly soups in the school lunch thermoses. You can still have comfort food dinners in a nourishing way too!Yes there will be the occasional outing to a restaurant or party during this month to celebrate the holiday, but the majority of their diet can still be nutrient dense and nourishing.

If you need more ideas for nourishing, nutrient dense real food meals that real families can even make, my cookbook, Nourished Beginnings is packed out with my tried and true, staple real food meals – I still cook out of this book on a weekly basis and my kiddos are big kids now!

If the kids end up with a cold or flu, it isn’t the end of the world. All three girls had a pretty decent cold last week, and I look at it as cleaning out the system. It’s when they are getting cold after cold or a bug that just won’t go away after weeks that schedules, routine, and diet could be the culprit. You can still nourish your kids while they are ill and help them recover in a natural way so you can enjoy the rest of the month.

I wish you and your sweet babes and healthy and joyous holiday season!

Breakfast Ideas Cold & Flu Season Drinks Herbal Recipes Lunch Ideas

Immune Booster Smoothie

October 26, 2014

One simple, delicious smoothie with a powerful immune boosting punch from elderberries, vitamin C, and gut building probiotics! Very kid friendly in taste too!

Immune Booster Smoothie

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site! Please know I would never personally recommend any product I wouldn’t use on my own family. Please also note that I am not a doctor, nor claim to be one. The recommendations in this post are based on my own research and what has worked really well for keeping my family’s immune system boosted.

I am pretty sure every library storytime and preschool drop off we have been to this fall there are one or two kids there with croupy coughs and drippy noses. And in the 2 months since kindergarten started, I have already had reports from my “little momma” that so-and-so was out sick today, emails sent home about pink eye, and on and on.

Since I don’t have a newborn this year, I’m still getting the girls out and about, and I’m really not sweating it. I know my kids’ bodies are ready to fight infection, and I don’t want them kept in a bubble.

We will, and certainly have, come in contact with cold bugs, and probably even the flu. My goal in the fall and most of the winter is getting immune supporting bone broth in the girls daily. Whether in soups or mugs, bone broth is my weapon of choice to battle bugs.

Sometimes, however, I feel we just need a big boost in addition to that. If it has been a long week and I know the girls are tired or run down. If I know there is a cold or flu bug going through the classroom that my daughter spends 7 hours a day in. Or that kid from library time that just loves babies gives her a runny nosed hug.

Immune Booster Smoothie
This immune booster smoothie is great for breakfast or lunch. Full of friendly fats from coconut oil and whole raw milk, and filling protein and gut supporting grassfed collagen. You could also freeze it into popsicles!

IMMUNE BOOSTING PLAYERS:

  • VITAMIN C: Vitamin C supports the immune system, and when you source it right, it really can enhance your body’s ability to fight infection fast. Please note just simple ascorbic acid is not what we are talking about here. UPDATE 2021 :: I love the new Acerola Cherry Vitamin C from Perfect Supplements for smoothies! There is a very mild fruity flavor so it blends in well with this smoothie, and is a whole food source of quality Vitamin C!
  • PROBIOTICS: Since your immune system resides mostly in the gut, having your good bacteria up to par is very important. There needs to be balance in the bacteria population so I like to rotate our probiotics to introduce new gut flora. I like to start with THIS one, and then rotate with THIS. UPDATE 2022 :: I still recommend the powdered probiotics linked in the previous statement – those are great to add into a smoothie. THIS is also a great one for kids to add in, or THIS one is good too. My kids will swallow this capsule which I very highly recommend, but it will not blend into a smoothie well as it has an odor and is soil based which is why I love it so much.
  • ELDERBERRY SYRUP: Specifically beneficial in helping support the body during viruses, elderberry syrup is great for colds and flu. It also has a very pleasant taste so it helps sweeten the smoothie.

Immune Booster Smoothie

Print Recipe
5 from 4 votes

Immune Booster Smoothie

Skip any vitamins the kids might turn their noses up at and make this immune-boosting smoothie.
Prep Time5 mins
Total Time5 mins
Course: Drinks
Cuisine: American
Keyword: how to make an immune boosting smoothie, immune boosting smoothie, immune boosting smoothie recipe
Servings: 1 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • ¾ cup frozen organic blueberries could use any frozen berries
  • 1 cup whole raw milk, yogurt, or coconut milk (water works too in a pinch)
  • 1-2 TB organic coconut oil melted (depending on your taste)
  • Juice of ½ lemon
  • 2 TB cold soluble grassfed collegen See Tips section for more info on this
  • 1 TB homemade elderberry syrup if using store bought, follow the serving directions for 1 dose
  • Vitamin C & probiotics per supplement dosing directions

Instructions

  • Everything into your blender and blend until smooth.

Tips:

  • This makes 1 “adult” sized smoothie – my 3 and 5 year olds split one. I have been making a little extra for my 1 year old to have and she has been really liking them.
  • I really love having the cold soluable grassfed collagen around for smoothies. Not only does it give a protein source to smoothies very easily (just dump it in!), it is also very helpful in restoring gut lining to normal.
  • Add or subtract the supplements as you feel necessary. You can read more about the vitamin C I like to use for immune boosting HERE.
  • If your kiddo is already feeling ill, you can make the smoothie on the blander side if they are recovering but can still get a small amount of food in. Leave out the milk and use water. Maybe back off on the coconut oil. Maybe add a pinch of sea salt to add some minerals for electrolyte balance.
  • I just use my simple Magic Bullet to blend this all up! This serving fits perfectly!

This post was shared at Fat Tuesday, Real Food Wednesday, and Allergy Free Wednesday!

Cold & Flu Season Herbal Recipes Natural Remedies

Flu Remedies For Kids :: 8 Natural Home Remedies To Help Your Children Through The Flu

September 21, 2014

8 natural home remedies you can use right now to help your children through the flu.

Flu Remedies For Kids :: 8 Natural Home Remedies To Help Your Children Through The Flu

A NOTE FROM RENEE:
I am extremely honored to introduce Jessica from Simply Healthy Home to you! She is my “go-to” natural remedy expert, and she is just a wealth of knowledge in this arena (just take a look at our daily texting log and you’ll see how often I pick her brain 🙂 ). The flu can be downright exhausting to manage in anyone, let alone a child, and I am hoping this resource will be useful in the event you need to use it this season. (Also note product links in this post are affiliate links and help maintain this site and free information for you! Thank you for your support!)

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I’m going to keep it real here, folks. I cannot stand throw up. Just the thought of it makes me want to gag. And then when I start to think about cleaning up throw up from someone else, well, that is enough to send shivers down my spine.

I thought being a parent I’d naturally just be able to deal my kids throwing up without being grossed out but that hasn’t happened. (It’s like that rumor where they say you’ll become a morning person when you have kids and that is so not true!!)

Needless to say, I do all I can to make the process as short and as easy as possible for all of us. Yes, there are things you can do to shorten the life of a stomach bug! I’m going to share with you a few of my favorite remedies.


ACTIVATED CHARCOAL

Activated Charcoal is something that should always be around your house. Not only is effective at helping with a stomach bug (both ends) it also works for food poising or if you accidentally get glutened.

It works by binding with the ick that is going around your digestive track and helping pass it. Make sure your child is also getting plenty to drink to make sure things are passing through their system.

Charcoal is messy so I use caps as soon as my kids are able to swallow them. If not, I mix the charcoal in some applesauce or yogurt.

According to the Mayo Clinic, for children less than one you can dose .23-.50 grams of charcoal per pound of body weight. I tend to start with lower doses. I dose after the child has had an episode of diarrhea or vomiting.


PEACH JUICE

The syrup from canned peaches not only tastes good for those with icky tummies but it also helps stop diarrhea. I like to water it down and make it in to popsicle. Popsicles seem to be an easy way to keep up fluids when the kids are sick.


CELL SALTS

Cell salts are remedies that help the body use the minerals that are already present in the body. What I have found in particular with stomach bugs is that they help keep the minerals balanced and help prevent dehydration.

I personally like Bioplasma and Magnesia Phosphorica #8, which helps with cramps. (And I have used these both and I know it kept me from having to take a trip to the emergency room for fluids)


EPSOM SALT/MAGNESIUM BATHS

Epsom salts or Magnesium flakes are a great addition to a bath any time the kids are sick. Magnesium helps the body detox and reduces muscle aches that are common with colds and the flu. (They also help soothe sore behinds when diarrhea is an issue). Baths aid in hydration as well.


SLIPPERY ELM

Slippery Elm is a great, gentle herb that does a bang up job of helping to soothe an inflamed digestive tract. Slippery elm contains large amounts of tannis which is an astringent so it can help ‘dry up’ diarrhea.


PROBIOTICS

Keeping the gut full of probioitcs is going to help lessen the severity of a stomach bug. Yogurt, kefir, beet kvass, and kombucha are great because small amounts contain loads of good bacteria.

If you don’t have any cultured drinks, a powdered form of probiotic can also be useful. Just stir it into some applesauce – even just a spoonful if they aren’t eating much. If your child is really having trouble keeping things down, you can also apply probiotic powder to ‘the back door’ gently with a q-tip to get some good bacteria quickly into the GI system. (Not a fun picture but I have heard from some parents this can be enough to stop a bug in its track)

Quality gelatin is also good for the gut and homemade gummies and jello can help sooth an upset stomach as well as provide nutrients. You can also add anti viral herbs like elderberry to your gummies like in this recipe.


BONE BROTH

If you can get one thing in your child’s system while sick, it should be bone broth. This is a rock star because it will help with hydration, provide minerals and nutrition and is very healing.

Renee has some great posts on how to make stock and many soups that are kid friendly. (Click HERE and look under “lunches” and you will find many simple soup purees to try!). There are also some fantastic soothing and nourishing food staples that can be helpful as children work back to eating after active throwing up and/or diarrhea. You can find those HERE.


SAFE ESSENTIAL OIL USE

I am a big fan of Plant Therapy’s KidSafe “Tummy All Better” synergy for tummy aches – the oils chosen for this blend were specifically chosen to be safe for kids as well as effective. You can get a ready made roller bottle which is really nice for those middle of the night tummy aches! It is diluted perfectly for you and you can just roll it right on their tummy. They also have it in a undiluted essential oil bottle you can dilute yourself.

If you have older kids, another option would be diluting peppermint oil  down in a carrier oil, and rubbing it on the feet and stomach. If your child is sensitive to smells, don’t force this one on them. I find it is very individual.


A FEW NOTES ABOUT ACHES, ICKS, & FEVERS FROM THE FLU:

Fevers feel scary to most moms, but know that they do have a job to do. I like to support the body while a fever is going on and luke-warm epsom salts baths are great for that. There are some herbs that work fantastic for fever. Here is where you can read more about very simple methods for how to use yarrow and elderberry for fever. Gently bringing the fevers down without causing the body to be overloaded are key.

If you have chest congestion going on, you can find my favorite ways to deal with it, HERE.

While there are many, many more herbs and supplements to help stomach bugs, these are my tried and true ones that I pull out for my kids. I have been able to keep a stomach bug from being passed around the family and lessen the severity of it with the above remedies.

If you are interested in more home remedies, you can check out this page on my blog, HERE.

I’d love to hear from you, tell me what are your favorite home remedies for stomach bugs are?

Flu Remedies For Kids :: 8 Natural Home Remedies To Help Your Children Through The Flu
SimplyHealthyHome

Jessica loves to learn and share about natural living, from whole foods to herbal remedies. With a desire to take care of her family through natural means, she has spent a lot of time researching and experimenting to find what fits best in her lifestyle. Struggling with her health for a few years after a miscarriage she tested positive for Hashimoto’s and is currently working on healing through diet and natural supplements. Jessica started her blog Simply Healthy Home to share her family’s journey to being healthy and happy. You can follow Jessica on Facebook and Pinterest.

This post was shared at Fat Tuesday, & Real Food Wednesday!

Recipes

December 19, 2013

BREAKFAST:
Soaked Oat Pancakes
Sweet Potato and Greens Breakfast Saute
Ulimate Breakfast Cookie (GF, DF, EF, Refined sugar free)
Banana Bread (GF, DF, EF, NF)
Soaked Oatmeal Basics – Plus 6 Different Recipes!
Spinach & Sausage Egg Muffins
Sweet Potato Biscuits
Versatile Sausage Season Blend
Strawberry Baked Oatmeal (GF, DF, EF, NF option)
Strawberry & Cream Muffins (GF, EF, NF, DF option)
Blueberry Muffins (GF, NF, EF/DF options)
Cinnamon Raisin Zucchini Muffins (GF, NF, EF/DF options)
Apple Harvest Breakfast Bars
Sour Apple Breakfast Bread
Simple & Quick Gluten Free Pancakes
Immune Booster Smoothie
Apple Cinnamon Baked Oatmeal
Breakfast Porridge For Baby (Gluten, Nut, Legume, and Refined Sugar Free)
Morning Glory Muffins (Gluten & Refined Sugar Free)
Gluten Free Breakfast Biscuits
Simple Cinnamon Granola
Simple Homemade Coconut Yogurt
Blueberry Breakfast Bars :: Gluten, Nut, & Refined Sugar Free
Grain Free Apple Cinnamon Granola :: Nut Free Option
Honey Rhubarb Granola (Can sub green apples for the rhubarb if it isn’t in season!)
Strawberry Quinoa Granola
Blueberry Buckwheat Muffins
Lemon Breakfast Cookies
Strawberry Quinoa Granola
Our School Morning Breakfast Menu With Free Printable
Cranberry Orange Granola
Gluten Free Savory Spinach & Cheese Breakfast Biscuits
Practical Tips For Re-Thinking Breakfast
Protein Packed Molasses Breakfast Cookies
Nutrient Dense Green Smoothies for Kids

LUNCH:
Roasted Garlic Soup
Creamy Vegetable Soup
Sprouted Refried Beans
Guacamole
Chicken Salad Pepper Cups
Radish and Leek Soup
Savory Sweet Potato Biscuits
Fresh Tomato Soup
Broccoli Soup
Summer Vegetable Soup
Cauliflower Chowder
School Lunch Packing
Simple Soaked Granola Bars (GF, EF, DF, & Refined Sugar Free w/ NF Option)
Pizza Muffins (GF/NF w/ DF/EF options)
Roasted Pumpkin Soup
French Onion Soup
GF Chicken Noodle Soup
Simple Baked Applesauce
Roasted Butternut Squash & Apple Soup
Creamy Potato & Spinach Soup
Potato Chips
Gluten Free Soup Biscuits
Real Food Mac N Cheese
Potato & Leek Soup
Asparagus Soup
Tuna Salad For All Ages!
Simple & Quick Homemade Crackers :: Gluten Free with Grain Free Option
Sweet Potato Noodles
6 Packable Lunches Besides Peanut Butter & Jelly!
Italian Daikon Radish Salad
Spring Coleslaw
Simple & Quick Thin Crust Tortilla Pizza
Spring Dandelion Salad w/ Garlic Oil Dressing
Pita Bread :: Gluten Free quick and easy!
Molasses Protein Bars
Cream of Zucchini Soup
Chicken “Zoodle” Soup
Gluten Free Pita Bread
School Lunch Resource Guide
Egg Salad Pinwheels

DINNER:
Crockpot or Oven Roasted Chicken for Fast Weekday Meals
Nourishing Chicken Bone Broth
Nourishing Beef Bone Broth
Deconstructed Cabbage Rolls
Spring in a Bowl – A Spring Veggie Stir Fry
Vegetable Beef Soup
Slow Cooker Fiesta Soup
Potato Salad
Sprouted Baked Beans
Chicken Nuggets :: Grain, Dairy, Egg Free
Pizza :: Gluten, Egg, Dairy, Nut Free
Classic Coleslaw
Pasta Salad (Grain Free)
Spinach Lasagna Soup
Italian Chicken Meatball Soup
Classic Chicken & Broccoli Casserole
Beef Roast
Slow Cooker Sprouted Chili
Gluten Free Cornbread
Autumn Harvest Chicken Stew
Slow Roasted Pastured Chicken
Sprouted Black Eyed Pea Soup
Real Food Sloppy Joes
Gluten Free Dinner Biscuits
Slow Cooker White Chicken Chili
Thai Peanut Sauce (For Stir Frys or Dipping)
Sweet & Sour Sauce Stir Fry
Slow Cooker Irish Stew
Irish Soda Bread Biscuits
Parmesan Baked Zucchini Spears
Parmesan Baked Veggie Quinoa
Sweet Potato Noodles
Gluten Free Lasagna
Simple & Quick Thin Crust Tortilla Pizzas
Spatchcock BBQ Roasted Chicken
Light & Crispy Kale Chips
Parmesan Roasted Italian Potatoes
3 Kid Friendly Stir Frys!
Beef & Kale Soup
Quick Gluten Free Blender Squash Drop Biscuits
Stuffed Acorn Squash
Quick & Delicious Gluten Free Pizza
7 Minute BBQ Shredded Beef From Leftover Beef Roast
20 Minute Spring Stir Fry with Garlic Butter Sauce
Golden Beet Slaw
Vegetable Beef Curry Soup
Kale & Herb Stuffed Meatballs
15 Minute Ginger Chicken Stir Fry
Instant Pot Bone Broth
Instant Pot Whole Chicken
15 Minute Asian Noodles – Lo Mein Copycat
Nutrient Dense Meatloaf
15 Minute Chicken Tortilla Soup and Kid Friendly Guacamole
Instant Pot Italian Sausage Stew
Bone Broth Gravy
Homemade Cranberry Sauce
Homemade Thanksgiving Stuffing
Stuffed Pumpkin

SNACKS:
Crispy Salted Almonds
Energy Bars
5 Nourishing Summertime Popsicles
Simple Soaked Granola Bars
Potato Chips
Simple & Quick Homemade Crackers :: Gluten Free with Grain Free Option
Antioxidant Rich Berry Gummies
Light & Crispy Kale Chips
Electrolyte Popsicles
Molasses Protein Bars
Crispy Plantain Crackers
Chocolate Banana Mineral Power Smoothie
Vitamin C Gummies
Chocolate Chip Fruit & Nut Bar (Compare To Larabar)
9 Packable Nutrient Dense School Snacks

DRINKS:
Momma’s Honey Lemon Tea
Simple & Quick Holiday Eggnog
Winter Wassail
DIY Electrolyte Drink
DIY Coconut Milk
Fermented Lemonade
Fermented Strawberry Soda
Fermented Cherry Almond Soda
Nettle Infusions for Kids

CONDIMENTS:
DIY Salad Dressings : 5 Recipes!
Barbeque Sauce
Blueberry Jam
Caesar Dressing
Mayonnaise (Egg Free)
Condensed Cream of Chicken Soup (Just like the canned – for casseroles or adding creaminess to stir frys and soups)
DIY Taco Season Mix
Thai Peanut Sauce
Sweet & Sour Sauce
Asian Salad Dressing
DIY Olive Garden Salad Dressing
How To Render Tallow
Spanish Chorizo Season Blend
10 Minute Enchilada Sauce

HERBAL REMEDIES:
Elderberry Syrup
Elderberry Popsicles
Rehydrating Electrolyte Popsicles
Post Tummy Bug Recovery Smoothie
How to Make a Post Partum Recovery Package

OCCASIONAL TREATS:
Chocolate Birthday Cake
Fresh Strawberry Ice Cream
Strawberry Birthday Cake
Cherry Vanilla Sorbet : DF option
Cherry Pie :: GF, EF, NF
The Perfect 1st Birthday Cupcake (Grain, Egg, Nut, Dairy, Refined Sugar Free)
Maple Vanilla Ice Cream (Refined Sugar Free with Dairy Free Option
Apple Pie
Simple & Quick Gluten Free Pie Crust (Sweet or Savory friendly!)
Simple & Quick Whipped Cream
Simple & Quick Holiday Eggnog
Winter Wassail
Gluten Free Gingerbread Cookies
Gluten Free Thumbprint Cookies
Tahini Molasses Cookies (Grain, Nut, & Refined Sugar Free)
Mint Chocolate Chip Ice Cream :: Dairy Free Option
Tropical Blender Sorbet
GF Blueberry Birthday Cupcakes
Blueberry Swirl Ice Cream
Carrot Cake :: Gluten, Egg, Nut, & Dye Free!
Cream Cheese Ice Cream
Strawberry Rhubarb Creamsicles
Real Food Fudgsicles
Simple & Rich Chocolate Ice Cream
Caramel Swirl Ice Cream
Real Food Grapesicle
Peach Coffee Cake
Gluten Free Blueberry Peach Crisp
Gluten Free Vanilla Bean Cake
Gluten Free Chocolate Chunk Blender Cookies
Gluten Free Apple Crisp
Homemade Honey Sweetened Caramel Corn
Gluten Free Sugar Cookie Cut-Outs and Decorating Ideas
Gluten Free Valentine’s Day Sugar Cookies with Naturally Dyed Frosting