Processed-Free America

10/15/2026

Making the decision to live healthier is a significant life change that is hardly ever successfully done alone, nor does it have to be. Surround yourself with positive supportive people who are genuinely interested in seeing you succeed.
Support is crucial, because it helps you to cultivate a belief in yourself and connects you to others in ways that you may not find in your other relationships. The ability to ask for help is a spiritual practice that strengthens you, rather than weakens you, in your moments of self-sabotage or when outside temptations seem powerful.
From the first day of my own health journey, I knew that I needed others to help me stay committed to my new lifestyle. I can honestly say, that since that day I have never been without a supporting friend or mentor to help me stay committed. Being supported is a way to remind yourself of your goals, even when you lose sight of them.
I learned that to make a true lifestyle change, I needed help, education and ongoing support. That is why I now give back to others in a similar fashion.
I want to be frank with you; the challenge of lifestyle changes and permanent weight loss is not always easy. But it’s much easier when you have support! But it is also be the most beautiful experience you will have. For you will learn to live according to an understanding that the results and the rewards far outweigh any difficulties you may have to endure. The difficult times are only temporary, while the final result will last a lifetime.

10/13/2026

Creamy Pumpkin Soup

This warming soup is creamy, sweet, and filling. Pumpkin soup is traditionally made from fresh pie pumpkin. You can use canned pumpkin puree if fresh pumpkin is not available. Using fresh pumpkin is preferred for the antioxidant value. You can use the flavorful pumpkin seeds as a garnish or snack, and a pumpkin shell makes a great tureen for serving the soup.

1 cup chopped yellow onion
2 tablespoons organic butter
4 cups fat-free low-sodium chicken broth or vegetable broth
1 pound fresh pie pumpkin, peeled and cubed, or 1 (15-ounce)
can pure pumpkin puree
1 cup light coconut milk
½ teaspoon sea salt
¹⁄8 teaspoon ground black pepper
¼ teaspoon ground cinnamon
½ teaspoon pumpkin pie spice
1 tablespoon raw organic whole cane sugar or Sucanat
½ teaspoon ground ginger
2 tablespoons arrowroot powder
¼ cup water
¼ cup chopped fresh parsley, for garnish

1.Sauté the onion in the butter until tender. If using fresh cubed pumpkin, add the broth and pumpkin, stir and bring to a boil. Lower the heat to a simmer and cook for about 25 minutes, or until the pumpkin is tender. Remove from the heat.
2.If using canned pumpkin, add the broth and pumpkin puree to the sautéed onion and bring to a simmer. Remove from the heat.
3.Add the coconut milk, sea salt, pepper, cinnamon, pumpkin pie spice, sugar, and ginger to the soup. Transfer the soup to a food processor or a blender and blend until it is smooth. Transfer the blended soup back to the pan and bring it to a boil. Lower the
heat, cover the pan, and let the pumpkin soup simmer for no longer than 10 minutes.
4.While the soup is simmering, place the arrowroot into a small bowl and add the water. Stir to dissolve the arrowroot. Add the arrowroot mixture to the soup and stir until the soup thickens. Remove from the heat.
5.Pour the soup into your pumpkin tureen or just ladle into soup bowls. Garnish with the chopped parsley.

10/12/2026

What are your favorite fall time fruits and vegetables? Have you tried any new ones this season? Tell me about it 😊

10/09/2026

Dee's Hamburger Soup

This hearty hamburger soup is loaded with ground beef, potatoes and an assortment of vegetables, all in a savory broth. The perfect easy dinner option that the whole family will love!

Ingredients:
1 Tablespoon extra virgin coconut oil
1/2 cup onion finely diced
2 carrots peeled, quartered and sliced
2 stalks celery thinly sliced
1 pound grass-fed ground beef I use 93% lean
2 teaspoons minced garlic
sea salt and pepper to taste
1 15 ounce can fire roasted diced tomatoes do not drain
1 8 ounce can tomato sauce
1 Tablespoon Italian seasoning
6-7 cups organic low sodium beef broth
1 large russet potato diced into 1/2 inch cubes
1/2-1 cup frozen organic corn
1/2-1 cup diced green beans fresh or frozen
2 tablespoons chopped fresh parsley

Instructions:
1. Heat the coconut oil in a large pot over medium high heat. Add the onion, carrots and celery to the pot.
2. Cook for 5-6 minutes or until softened.
3. Add the ground beef to the pot and season with salt and pepper to taste.
4. Cook, breaking up the meat with a spoon, until browned and mostly cooked through. Add the garlic and cook for 30 seconds more.
5. Add the tomatoes, tomato sauce, Italian seasoning, beef broth and potato to the pot; bring to a simmer.
6. Cook for 25-30 minutes or until potatoes are tender. Taste and add salt and pepper as desired.
7. Stir in the corn and green beans and cook for 5 minutes more. Sprinkle with parsley and serve. Serve with crisp green salad.
Soup Variations:
I love this recipe as-is, but you can absolutely add other ingredients into the mix to customize the soup to your tastes.
Protein: Instead of ground beef, try ground turkey, mild Italian chicken sausage or even cooked shredded chicken.
Potatoes: Skip the Russet potatoes and use Yukon Gold potatoes, red potatoes or even sweet potatoes.
Vegetables: Try adding other veggies such as kale, butternut squash, bell peppers, spinach, zucchini or peas.

10/07/2026

This study found that eating sugar while on antibiotics made gut damage worse and fueled the growth of a harmful bacterium.
Feed the garden, not the weeds?
(via Nature)

Avoiding a diet rich in simple sugars during treatment with antibiotics may mitigate microbiota disruption.

10/05/2026

Kitchen Sink Dump & Bake Sheet Pan Dinner

This easy sheet pan dinner brings tofu and vegetables together in one pan for a simple, satisfying meal with minimal prep and cleanup. Toss everything with the marinade, spread it onto a lined sheet pan, and let the oven do the rest.

Ingredients
2 (14-ounce) blocks organic extra-firm tofu, drained and cut into 1-inch cubes
8 ounces cremini or button mushrooms, sliced
1 large yellow onion, roughly chopped
2 small heads bok choy, roughly chopped
2 bunches broccolini, trimmed and cut into 2- to 3-inch pieces

For the marinade
¼ cup low-sodium tamari
2 tablespoons brown rice vinegar
1 tablespoon freshly grated ginger
3 cloves garlic, minced
1 teaspoon maple syrup
1 teaspoon mustard
½ tablespoon sriracha

Directions

Preheat the oven to 375°F. Line a large rimmed sheet pan with parchment paper.

In a large mixing bowl, whisk together all marinade ingredients.

Add the tofu, mushrooms, onion, bok choy, and broccolini. Toss well until everything is evenly coated in the marinade. Optional: let sit for 15-30 minutes for the mixture to absorb more flavor.

Dump the entire mixture onto the prepared sheet pan, including the marinade left in the bottom of the bowl. Spread everything into an even layer.

Bake for 15 minutes, then carefully toss the tofu and vegetables and redistribute them across the pan.

Return to the oven and bake for another 5–10 minutes, or until the vegetables are tender, the broccolini is lightly charred in spots, and the tofu is browned around the edges.

Serve warm, spooning any flavorful sauce remaining on the pan over the tofu and vegetables.

Note

Don’t worry about perfection. This is a true kitchen-sink dinner. The vegetables don’t need to be cut uniformly, and you can swap in other vegetables you already have on hand.

Use extra-firm tofu. It holds its shape better when everything is tossed together and gives you the substantial tofu pieces you see in finished pan.

Keep the broccolini fairly large. Cutting it into roughly 2- to 3-inch pieces helps prevent the florets from overcooking before the tofu and mushrooms are done.

Use both the leaves and stems of the bok choy. The stems add crunch and the leaves wilt into the rest of the vegetables as everything cooks.

Dump in the marinade, too. This isn't meant to be a dry roasted sheet-pan dinner. The vegetables cook in the marinade, leaving some concentrated sauce behind on the parchment.

For more browning: Give the vegetables as much room as possible on the pan. If your sheet pan is smaller than a standard large rimmed baking sheet, divide the mixture between two pans.

Make it your own: Bell peppers, broccoli, cauliflower, zucchini, green beans, or other vegetables that need using up would all fit the “kitchen sink” idea. Just keep in mind that softer vegetables may cook more quickly.

10/04/2026

Pumpkin is packed with antioxidants such as vitamins A, C, E, beta-carotene, and zea-xanthin which can help prevent age-related macular disease. Pumpkin is also a rich source of B-vitamins such as folates, niacin, thiamin, and pantothenic acid and minerals like calcium, potassium, and phosphorus.
It is an excellent food for aiding weight loss and for reducing cholesterol. The high amount of phytonutrients in pumpkin have been shown to help prevent the risk of cancers, particularly mouth, lung, and colon cancer. Pumpkin also contains several anti-aging benefits and the antioxidants help to keep skin wrinkle-free and radiating a healthy glow.
It also contains immune-boosting properties which can help the body stay strong and ward off common colds and flus that may be going around. Pumpkin is excellent way to replenish and restore the body after a workout as it is high in potassium which helps to restore the body’s balance of electrolytes after exercise and keeps muscles functioning at their best.
Pumpkin is a versatile food and can be eaten raw, steamed, baked, or roasted and is commonly used in muffins, pies, soups, and stews. Frozen or canned pumpkin is an alternative option to include this healthy vegetable into your diet when you are short on time. Pumpkin can be found online and fresh at your local health food store.

10/03/2026

Dee's Organic Pumpkin Pie

Dee's Organic Pumpkin Pie This is the most wholesome pie you’ve ever tasted. Your guests will never know it’s organic and healthy! I use frozen whole-wheat pie crusts that you bake yourself, but you can make your own crust. 1 can (15 ounce organic canned pumpkin or 2 cups cooked organic pumpkin)...

09/30/2026

Real food is alive and complex...

09/27/2026

Never underestimate the power of an apple. This fruit’s anti-inflammatory properties make it a top pick when you’re faced with practically any illness. Encephalitis (brain inflammation), IBS (intestinal inflammation), and viral infection (which can result in nerve inflammation) are just a few conditions in which apples can play the critical nutritional role of calming your system by reducing viral and bacterial loads that create inflammation.
The phytochemicals in apples make them a true brain food, feeding neurons and increasing electrical activity. Apples with red skin contain anthocyanins and even traces of malvidin (a type of anthocyanidin), which are partially responsible for the red color. These pigments have anti-obesity properties and compounds that increase digestive strength, encouraging weight loss. Apples also have traces of flavonoids, rutin, and quercidin—phytochemicals that are responsible for heavy metal and radiation detoxification—as well as the amino acids glutamine and serine, which help detoxify the brain of MSG. This fruit helps cleanse and purify the organs, improve circulation in your lymphatic system, repair damaged skin, and regulate blood sugar.
Apples are the ultimate colon cleanser. As the pectin from an apple moves through your gut, it collects and rids your body of microbes such as bacteria, viruses, yeast, and mold. It also gathers and expels putrefied, impacted protein and debris that’s been hiding in intestinal pockets and feeding colonies of harmful bacteria such as E. coli and C. difficile. This makes apples an excellent antiproliferative for healing SIBO (small intestinal bacterial overgrowth) and other digestive disorders. Apples are also hydrating on a deep, cellular level. They provide precious trace minerals such as manganese and molybdenum, as well as electrolytes and critical mineral salts that help the body rehydrate after exercise or stress of any kind!