15 Minute Homemade Enchilada Sauce

Photo Credit: Strictly Medicinal LLC

There is an immense amounts of various chilies that you can choose from when preparing dishes, but when you are making enchilada from scratch it is common practice to use the Guajillo Chili which can be found in the Latino section of any major grocery store. The guajillo chili is one of the most popular chilies used in Mexico. This chili tends to have more of a fruity sweetness with a medium spice. You can find this chili fresh, dried, powdered or as paste. This homemade red enchilada sauce can be used other meals as well to include pambasos, pozole and wet burritos. As always I encourage you to make your meals as healthy as can be, which is why I am providing you with this recipe versus just purchasing  and cooking with the can.

There are many health benefits guajillo chili have to offer such as they are also full of nutritional minerals such as Vitamin B and C and it can increase your metabolism. These chilies also contain capsicum which has been proven to help health problems related to cardiovascular disease, kidney failure, asthma, ulcers and a few others.


  • ½ a medium white onion
  • 1 bag of dried guajillo chilies roughly 4-5 chillies
  • Teaspoon of sea salt
  • Tablespoon of black pepper
  • 2 cloves of garlic
  • 1 teaspoon of oregano
  • 1 bay leaf
  • 1 ½ cups of water
  • 3 tablespoons of flour (depending on desired thickness)


First you want to remove the stems and then boil the guajillo chilies for approximately ten minutes or till they are soft. If you aren’t really into spicy foods you will want to remove some or all of the seeds in the middle.

While the guajillo chilies are boiling you can prepare and combine the rest of your ingredients into a blender. Chop up the ½ of the white onion as well as the two garlic cloves and bay leaf. Next I would suggest adding the salt, pepper and oregano, remember to not over season because you can always add it later. Add the 1 ½ cups of water into the blender. Lastly after ensuring your guajillo chilies are soft you will remove them from the boiling water and place them into the blender. Once you have combined all of these ingredients simply blend the mixture till it all becomes liquefied. I would suggest adding the flour one tablespoon at a time and blending it till you reach your desired thickness.

I promise after make this simple red enchilada sauce you will never want to purchase the can again. You can either use the sauce right away, freeze it, or keep it in the refrigerator for no longer than a week. This recipe will make about three cups of the red enchilada sauce.

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To Bleach or Not to Bleach

Photo Credit: Wendy Haegermark

When you enter into the bread section of your local supermarket you can become bedazzled by the large array of various types of bread that is available for your consumption. The most common selection are the various types of white bread. You probably never noticed but when you eat outside of your home in any type of restaurants, when attending a friend’s barbecue, or at company parties the bread that is typically served will be white bread whether it’s hamburger buns, bread sticks, hotdog buns, tortillas or sub sandwiches just to name a few.

In recent times you’ll find choices of wheat hamburger and hot dog buns, wheat tortillas, wheat crackers and other varieties of foods that are made from wheat and other grains. These choices were not very common in the past, but due to its popularity, we now have many choices of these types of bread products. The manufacturers are in business to make money and they will produce whatever sells.

Nonwhite bread made from natural wheat and other grains has become increasingly popular and has caused people to demand different types of bread choices for either healthy reasons or for their tastes and consistencies, so manufacturers naturally jumped on the bandwagon. They will in the end produce the types of food that people are demanding if there is a market for it. When there are healthy foods that are not quite as popular with the general public, they most often can be found in specialty supermarkets such as Whole Foods. The other alternative is to shop online if these things cannot be found locally. Surprisingly quite often by shopping online, you can find these items at a fairly reasonable price, if you live in a community where these stores are unavailable. Another healthy food gathering resources as we mentioned in a previous blog is the farmers markets. However depending on where you live these are often seasonal expeditions.

When you go down the bread aisle of the grocery store you’ll find rye bread, sourdough bread, pumpernickel bread, pita bread, double fiber bread, oat bread and so forth. You’ll also find different qualities of bread. Some of these products will contain preservatives, food colorings and artificial flavors. You will notice other selections of bread that are made with all natural products and may also include various seeds and nuts. Some are baked with fruit such as cranberries or figs. Some brands even advertise clearly that no preservatives have been added, check the labels. Similarly in the past grocery stores only provided a limited choice of breads which were primarily white. However, nowadays many stores often have their own bakeries and make fresh bread daily. Those that don’t have their own bakeries contract with outside sources to provide them with these types of fresh and specialty breads. Whole foods is an example that has a wide selection of freshly baked specialty breads by adding pecans, figs coconut bread and other fresh nutritional ingredients.


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Going Blue

Photo credit: Electra de Peyster

As I have been preaching in my previous blogs about substituting yellow and white products with non-bleached products. I want to introduce blue corn products and explain how you can instantaneously improve your health by switching to blue corn products.


Blue corn holds much higher nutritional content than your typical white and yellow corn products. Blue corn contains a lot of the same substances that are found in such fruits as raisins, blackberries, blueberries, plums, cherries, nectarines and grapes. These same natural chemical compounds are also found in vegetables to include red cabbage, purple potatoes, and red onions.

Access to good nutrition is plentiful in a variety of plant foods that contain high levels of the antioxidants such as anthocyanin, xanthene and zeozanthene. This is what actually produces deep the blue, red or purple color that we see. These natural chemical compounds are highly nutritious and anti-oxidant rich water-soluble plant pigments. Fortunately for us, blue corn products are almost always non GMO, as compared to the more common white and yellow corn products. The Yellow and white corn products are typically always GMO, which means that they have been grown and processed with numerous pesticides and other chemical exposures. These chemical poisons end up being deposited and stored in your liver and kidneys destroying your cells and advancing many diseases which were once uncommon.

There are other enormous health benefits in disease prevention that have been tied to blue corn. The anthocyanin found in blue corn will advance good heart health by reducing the inflammation that is responsible for chronic heart disease and will also slow down the absorption of sugar. Along with improved food choices and a larger conscience ingestion of these amazing plant compounds, you will benefit from their anticancer effects such as a reduction of quite a few markers of colon cancer. Another health benefit of blue corn is its ability to prevent bacteria from clinging to bladder walls, which in turn will reduce the occurrences of urinary tract infections.

There are various blue corn products that you can try to include blue corn tortilla chips, fresh soft blue tortillas, hard blue corn taco shells and blue corn muffins. You’d be surprised how incredibly delicious these items are compared to the yellow or white corn products that you are used to. I want to challenge you the next time you are going to buy tortilla chips to reach for the blue corn ones instead and I promise you’ll enjoy the difference.

I encourage you to design your meals and snacks with food containing health-promoting compounds whenever possible.

Leave a comment and share your ideas!

Chocolate Equals Life

Photo Credit: George Winter

We all know that there is no possibility of life in our bodies without the function of blood. Out of all of the millions of cells and all of the organs in our bodies, blood is the only cell or organism that is mobile. This is because blood is a fluid and an amazing one at that. Blood is not limited to one specific part of our bodies as other cells are. Blood is free to move around the entire structure of our physique and it makes contact with every other cell. Not only does it supply the important essential nutrients for life, but blood also carries away the waste products that our bodies produce.

The nutrition density found in raw chocolate improves this blood flow and benefits every single function of the human body where blood is delivered. It will dissolve the buildup of plaque in your artery walls. Raw chocolate also destroys the bad cholesterol known as LDL by containing the phytochemical sitosterol. It also contains the enzyme called asparaginase that fights against leukemia.

Another important thing about this super food is that it protects the body from the buildup of dangerous cancer-causing free radicals. This can happen to all of us in many ways in the form of pollution and overexposure to the sun just to name a few. When these free radicals get inside they instigate the development of cancer and cardiovascular disease. When you consume high levels of antioxidants it protects your body and destroys oxygenated free radicals circulating in your bloodstream that can potentially deliver death to your body incrementally.


  1. Raw chocolate also destroys streptococci mutants which is a strain of bacteria that causes tooth decay.
  2. The great news is there is no limit to how much chocolate can consume per day.

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Cacao to Cocoa

Photo credit: Tim Maverick

When you buy chocolate today, it has been processed at such a high temperature that it has lost more than half of its nutritional and antioxidant content. The phytochemical analysis of raw chocolate shows that it is one of most chemically complex and abundantly consumed food known on the planet. There are still chemical compounds in chocolate that have not been discovered. Once the raw chocolate bean known as Cacao has gone through this process it’s known as Cocoa. The Phytochemicals are degraded through the high temperature cooking process.

However, these beans when left untreated and unprocessed, its natural state, are considered to be one of the most nutritious foods in the world. Before the cacao bean is run through the industrial process it contains an overwhelming amount of antioxidants and essential minerals to include manganese, copper, zinc, calcium, iron, potassium, sulfur and many other essential minerals. It is also loaded with vitamins, such as B1, B2, B3, B5, E and many other important vitamins. In order to get the greatest nutritional value from this natural superfood is to consume the cocoa beans raw or in a non-roasted state.

Once the beans are heated and processed many of the health benefits are destroyed, to include the oleic acid, which is a monounsaturated fat that is essential for our bodies to have a healthy heart. The cocoa butter contained in the bean also contains 34% nucleic acid, 26% palmitic acid, 33% stearic acid and several others. The natural unprocessed state of this bean also contains protein, glutamine, arginine, leucine, flavonoids and proanthocyanidins. The essential nutrients that we need to keep our body healthy and running properly would cost you hundreds of dollars if you bought each of them separately from the vitamins section of your store; you can instead receive these benefits by feeding a few raw cacao or chocolate beans a day for a fraction of the price.

One of the many benefits of eating chocolate in its raw form is that it will reverse heart disease, improve your blood circulation and lower blood pressure because of the natural theobromine, which improves the neurotransmitter connections such as the signal processes in your central nervous system that delivers a whole host of neurotransmitters to the brain.

There are leucine, beta-carotene, flavanols, linoleic, and other important nutritional components. These nutrients assist in increasing the health of the blood. Cacao beans are the only food known to man that contains the neurotransmitter anandamide. Anandamide is what gives you that good feeling when you consume the chocolate.


Aww…Honey, Honey

Nevada Honey
Photo credit: Al Bees Pure Nevada Honey


Whenever it’s possible you should incorporate honey into your diet by replacing the sugar that you may normally use with raw honey instead. It’s essential that you eliminate the consumption of processed sugar whenever possible. One way to accomplish this is to use honey as a sweetener instead of sugar. Unlike honey, sugar lacks the high vitamin and mineral content.

Raw, unprocessed, unpasteurized organic honey is an underrated superfood. It is a very potent natural antioxidant. There are numerous benefits that raw honey brings to the table. Raw unprocessed honey reduces the buildup of cholesterol in the arteries. It also reduces the amount of free radicals that enter into our cells when they are developed. Sometimes raw honey can often degenerate the free radical activity in human cells better than fresh fruit or vegetables. Free radicals are unstable oxygen molecules, which are associated with causing cancer. Consuming raw honey also helps fight against premature aging. It is a natural defense against cell damage. The anti-oxidant level in raw unprocessed honey is equivalent to many vegetables such as spinach. The pinocembrin found in honey has been proven to help with the function of the brain.

Honey since ancient times has been use to help heal many injuries and open wounds. This is because it’s antimicrobial agents; unrefined raw natural honey contains amounts of phenolic acids as well as hydrogen peroxide. When honey has not been heated or processed it can act as a natural infection fighter and will stimulate healing and the growth of healthy tissue. Once honey is been processed and heated it loses much of its nutritional properties. In its native unfiltered condition it contains over 5000 various enzymes, 22 amino acids, 27 different minerals to include natural phytonutrients potassium, calcium, magnesium and live enzymes. It is also full of vitamins A, B-complex, C, D, E, and K vitamins and other nutritional elements.

People who suffer from allergies can reduce the effects of the high pollen count in the air by consuming local raw, unprocessed, unheated honey. The bees gather nectar from local flowers and pollen from various local plants in order to produce honey as food for their beehive colony. When you consume this locally manufactured honey made from local plant pollen your body will build up an immunity to the pollen. This will greatly reduce or in most cases eliminate your suffering from allergies.

Honey also provides you with easily absorbed natural glucose and carbohydrates which are needed when you are either working at a hard job or even if you’re in need of some quick energy. If you’re an athlete it is beneficial to consume honey prior, during, or post workout.

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Why you should replace your table salt

Mineral Building Blocks

Pink Him Salt
Photo credit: only_fabrizio/iStock/Getty Images

Table salt is primarily made up of 40% sodium and 60% chloride. This type of sodium was used to make mustard gas in WWI. This is not the type of sodium our body needs to stop acidity. The damage caused to the arteries by table salt is similar to the damage caused to the arteries by someone who accessibly abuses tobacco products. It also causes deposits of free radicals and the deterioration of eyesight. Table salt contributes to premature aging due to the free radicals deposits to the cells.

Regular table salt is processed in order to give it an even attractive texture, making it easier to dissolve when used in recipes. During the process it is strip of all trace minerals and they are mixed with certain additives like aluminum silicate which is a heavy metal and 18 other chemicals including talcum powder. However, this prevents the salt from clumping up. This is the reason in recent times since we began eating refined salt heart diseases and high blood pressure as well as strokes and kidney disease have been increasingly on the rise.

You can replace the iodine salt that you use with sea salt which has the trace minerals that your body needs. Sea salt has about half of the sodium compared to regular table salt. This is due primarily to the fact that sea salt is made up of larger crystals. Since sea salt is not processed it retains important levels of trace minerals such as potassium, iron, calcium, zinc, iodine, magnesium and various important micronutrients that help in the regulation of our immune system, thyroid function and many other important factors.

Pink Himalayan sea salt actually has the most nutritional trace minerals at 84. It is actually often times referred to as the “cleanest, purest and mineral-dense salt on the planet.” There are numerous other benefits to using pink Himalayan salt such as it will also lower your blood pressure, relax your mind and body, and it can even help with sinus issues.

If you’re going to consume sodium, consume the best kind!


Click here for more information on the benefits of Himalayan salt

Check out my blog from last week for easy tips on saving here.