Coleslaw Veggie Wrap Recipe

Coleslaw Veggie Wrap Recipe

One of my favorite summertime recipes makes use of veggies that are in abundance right now. This super simple coleslaw veggie wrap recipe can be assembled anywhere, and it tends to be a crowd pleaser, too!

Wraps make great picnic foods. Pack up the filling and wraps separately so everything is fresh when you’re ready to eat.

You can also switch out the filling, add a little organic free range chicken to it, or play around with other veggies if you’re not a fan of beets or radishes. The beauty of this recipe is that it’s flexible, and it can accommodate anyone’s taste buds!

Coleslaw Veggie Wrap

In a food processor or hand shredder, shred your desired amount of the following vegetables:

• Carrots
• Beets
• Cabbage (Chopping by hand might work best)
• Purple Cabbage (Chopping by hand might work best)
• Radishes / Daikon

Then mix your shredded veggies with the following:
• 1 chopped avocado
• 1 tbs. extra virgin olive oil
• 1 tsp. cumin
• 1 tsp. chili powder

Once your wrap filling is thoroughly mixed, set aside and prepare the leaf for your wrap. I used a large cabbage leaf for my wrap, but other good wraps or “cups” include:

• Smaller cabbage leaves
• Collard leaves (remove the hard stem)
• Romaine lettuce leaves

You can make one large wrap, or several little “cups” or wraps for more of a munchable meal.


5 Tips for Living Gluten-Free

Byline: Samantha Elkrief

I’ve been living gluten-free and sugar-free for a few years now. And let me tell you, I’ve learned a lot along the way! I’ve had lots of great guides, and lots of blunders, too (have you learned the difference between coconut powder and coconut flour? they are definitely not the same!).

Here are some of my favorite tips that helped me along my journey. Some of them I’ve heard a million times, but sometimes you just need to hear these things again and again.

1. Know Your Stuff

The first thing we learn are the basics; gluten can be found in wheat, barley, rye and oats. But, for whatever reason, gluten is hiding in a lot of what you think of as innocuous places. Soy sauce was one place I definitely didn’t expect to find wheat. Who decided to put that there? And that’s one of the tricky things. The food industry doesn’t always make sense. Which is why you are now charged with learning the information for yourself.

Another thing many people overlook as they begin to cut out gluten is that a lot of batters contain gluten. That includes the panko crumbs on your sushi or coating on your fish or chicken. Make sure to read ingredients. This is how you’ll learn.

Vitamins are another culprit that can contain hidden sources of gluten. When buying vitamins, you want to look for a section that says that there is no gluten or wheat in the product. There a number of lists online that detail what to avoid, and some retailers, like Whole Foods, keep lists of their gluten-free products. Remember, it’s up to you to know your stuff. And tip #2 is my advice to you as you work your way there.

2. Stand proud

Making the switch to living gluten-free can be a stressful transition, whether you have celiac disease or a food sensitivity. The most important thing to do at this point is to stand proud of your choice and know that you are doing it for your well being. People may make fun of you, or think it’s a drag to try to find a place to eat, but that’s their problem, not yours. You’re about to feel so much better, and that’s what this is about.

When you’re proud, you aren’t embarrassed to ask questions. Ask your waiter what is in the food you want to order off the menu. You can even call restaurants in advance to ask them if they can accommodate you. Be that person. It’s your life, it’s your health.

3. Explore and Experiment

Over the years I have discovered so many awesome recipes, products and people through changing my diet. And, believe it or not, every year it just gets better and better. Experimenting in the kitchen can be a lot of fun, and there are tons of bloggers that specialize in gluten-free food. Including baking. To tell you the truth, I was never a baker until I went gluten-free, and now I find it to be a ton of fun. You can make crackers, breads, cakes and cookies in ways you never would have imagined. Going gluten-free is just like any new skill. You’ll learn from those who came before you and through trial and error.

4. Get support

If you’re anything like me, you might feel like you can do everything on your own. Well, I won’t argue with you there! You definitely can. But it is so much easier and more enjoyable with others. Let people know what you’re up to so they can support you. Join a meetup or facebook group where you can chat with other gluten-free folks. Who knows, you may even make a friend or two!

Keep in mind that some people won’t support your lifestyle changes. The people you want in your life will support you, especially if your goal is to feel your very best. Just like it takes time to find recipes and restaurants that work for you, it may take time to find the right support network. It can also take time for friends and family to come around and support you. And, it will get better and easier over time.

5. Be ready

I don’t know about you, but when I’m hungry, I get moody. Apparently there is even a word for it – “hangry”. Since going gluten-free, finding food when I’m in this state has become harder. So, I prepare. You can keep almonds and chopped fruits in your bag, a prepped salad or dehydrated flax crackers.

It’s also important to make sure that you’ve got a pantry full of gluten-free goodies, so you don’t have to scramble when you get home. Keep hard boiled eggs in the fridge, and hummus and chopped veggies like carrots, zucchini or celery. And when you find a meal that you like, write it down. Over time you’ll build up a super diverse menu that doesn’t include pasta every night, and your friends will all be jealous of your meals. Who said gluten-free had to be boring?

I hope you’ve enjoyed my 5 tips on living gluten-free! If you’ve enjoyed these tips, check out my website and jump on my newsletter, I have tons of tips and tricks for those who struggle with less than optimal digestion and want to improve their health through diet and lifestyle.



Samantha Elkrief is a Social Worker and Holistic Health Coach committed to talking about everything and anything other people are embarrassed to talk about. As a health coach, I specialize in supporting people with less than optimal digestion find ways to live happier and fuller lives. For information about working with Samantha and upcoming classes, visit

Top 5 Foods To Eat Every Day For Glowing Skin

Byline: Jill Therese

I’ve always been obsessed with beautiful market loot

I had pretty bad acne growing up and was never very happy about it so “skin stuff” was always on my mind.

I tried every pill, every cream, every random “new fad”, saw countless dermatologists, took hormones… you name it, I tried it.

Until one day, when I was 24 years old (I had been struggling with my skin since I was 9, so a full 15 years ) I had a particularly awful dermatologist appointment and decided that something needed to change.

I finally figured out how to clear my skin through food and have learned so much.

Thankfully, now that I have clear skin, I get to focus more on eating foods that help me *glow* a bit more. While there are many different types of foods you can eat for glowing skin, I wanted to share my 5 favorites with you so that you can glow a bit brighter today too!

My Top 5 Raw Foods For Glowing Skin

1. Avocados

Often referred to as “mother nature’s skin moisturizer”, avocados contain a large amount of vitamin E, which is a strong antioxidant that prevents aging.

Quick tip: I take my avocados, mash them up with lemons, pepper, add a dash of salt and then dip some carrots in. Healthy guacamole = best guacamole.

(You can also use avocado as a mask which is totally fun and leaves your skin oh-so-soft.)

2. Green Juice

Full disclosure here: I basically feel that green juices are the holy grail of glowing skin. They’re super anti-inflammatory, have a ton of vitamins, help tremendously with digestion, and lower the overall acidity in your body.

Make sure that any green juice you grab has at least a 2:2 ratio of veggies to fruits, so that you’re not taking in too much sugar (which can wreak havoc on your skin.

3. Pomegranates

This fruit is super fun to eat (kinda weird too?) and can have an amazing effect on your skin. The antioxidants in the fruit help to lower overall inflammation and fight free radicals.

Pomegranates also have two powerful ingredients; hydrolysable tannins and anthocyanins – which are pretty powerful antioxidant and anti-inflammatory compounds.

4. Pumpkin seeds

One of the biggest reasons pumpkin seeds are so good for your skin is because of the crazy high amounts of zinc they have. Zinc protects cell membranes, helps to maintain high amounts of collagen and can really help if you have acne (acne sufferers often have chronically low levels of zinc in their systems) because of its anti-inflammatory properties.

5. Blueberries

Many of the vitamins in blueberries may calm/neutralize the levels of oil in your skin and help to maintain collagen and elastin, which can help keep fine lines and wrinkles at bay (#bestever- right?).

I try to have a serving (handful) of each of these raw foods daily for maximum skin glowy-ness- give them a try today!

Jill Therese is the founder of Heal Your Face With Food and is dedicated to helping you heal your acne naturally, from the inside out. If you’re interested in acne clearing recipes, please click here to take her 14 Day Acne Clearing Jumpstart challenge!

Carrot Cake Bites (raw, vegan, paleo, nut-free)

Recipe by Coach Bryn

I’m a sucker for bite-sized snacks. I also LOVE carrot cake. I also love not being sick, which makes most forms of carrot cake rather challenging. I like to refer to my house as the “allergy house.” We’ve got 2 people, 3 cats (that, yes, we are allergic to, but they are our babies!), and these food allergies:  gluten (celiac), dairy, peanuts, treenuts, shellfish, strawberries, melons, and all legumes with sensitivities to eggs, corn, and soy. Plus, all kinds of fun environmental allergies. My celiac diagnosis is also recent enough that I am grain-free to facilitate all of the healing I need to do.

So carrot cake without gluten, eggs, nuts, or grains…what’s left besides the carrot??? Check it out below :)

Carrot Cake Bites (raw, vegan, paleo, nut-free)

Ingredientscarrot cake bites

  • 5 small carrots, shredded
  • 16 dates, pitted
  • 1/2 c shredded coconut
  • 2 tbsp coconut oil
  • 1/2 c hemp protein
  • 3/4 c hemp seeds
  • 1/2 c pumpkin seeds
  • 1/4 c No-nut butter
  • 1 tsp salt
  • 1 tbsp cinnamon
  • 2 tsp vanilla
  • 1/2 tsp cloves


  1. Combine all of the ingredients in a food processor and pulse until combined.
  2. Scoop out and form into tablespoon-sides balls or discs. If the balls won’t hold together, cool the mixture in the fridge for 10-15 minutes and try again.
  3. Store in the fridge to ensure that the bites stay solid.

coach bryn 150Coach Bryn is a certified holistic health coach and productivity expert. She works with clients to set goals for health, wellness, and awesomeness, and then helps them conquer the crap out of them. She specializes in folks with food allergies, sensitivities, and any other health issue that leaves people stranded in the middle of a grocery store aisle saying, “Look at all of this stuff that I can’t eat!…now what do I do???” Two of her favorite places to hang out are Instagram and Facebook.

Raw Food Plan To Help Calm Acne Breakouts

Byline: Jill Therese

Growing up, I can’t tell you how many times I left the dermatologist in tears.

juicing stuffsI’d sit in their office, hoping beyond hope and crossing my fingers and toes that this doctor would be the one.

This doctor would be understanding, sympathetic, kind.

This doctor would get it, give me some magic pill to help with my skin, I’d be beautiful, it would be great and I’d never have to think about acne again.

But it never worked like that.

They’d usually look me over, ask me what pills and creams I had tried… and just throw more pills/creams/all-the-scary-things at me. (And then I’d leave crying. Again.)

As I got older, however, I started asking one question at every appointment that eventually changed my life:

“Do you think it’s what I’m eating?”

“No. The food you’re eating has nothing to do with your acne”.

Persistently asking that question (and getting that frustrating answer) ended up ultimately changing my life.

Because I finally got to the point  (after my final dermatologist appointment when I left in tears, again) where the only thing- the only thing – I hadn’t tried, was food.

So I went on a mission.

I bought every book there was on nutrition, holistic healing, acne clearing and after 6 months of some intense life changes followed by a super strict 30 day acne clearing jumpstart, I healed my skin. For good. With food. (Ahem, doctor dermatologist are you reading this?)

Now, while I think every person’s body needs different remedies to heal their acne, I do think that there was one step that I took that you can take to help drastically heal any acne issues, and that is to start eating raw foods.

Raw foods completely changed my body and skin but the most important and noticeable effect they had was that they lowered the overall inflammation in my body.

Inflammation (on a cellular level) impacts almost every system in your body, including acne. In fact, research has shown that people with acne have higher levels of inflammatory chemicals in their bloodstream and can also often suffer from very low zinc levels – a powerful mineral and anti-inflammatory.

Raw Food Plan To Calm Acne Breakouts

Because I totally believe in the power of food to heal, I wanted to share the raw food anti-inflammatory plan I follow every day, try it for some relief with your persistent acne issues!

1. Start the morning off with something alkaline and low sugar.

A green juice is the best idea here.

Try this recipe: cucumber, green apple, kale, celery, lemon and parsley. All of the raw veggies here are super anti-inflammatory and can really help you remove some acidity from your bod.

2. Have a huge salad with at least 5 veggies in it, every day.

One of my acne clearing rules is that I try to have 10 fruits and veggies a day, but sometimes that number can seem overwhelming.

However, when you have a huge raw salad with 5 raw veggies, you’re halfway there.

I keep it really simple. Here’s my usual: romaine, tomatoes, cucumbers, radishes, and an avocado. I add a simple vinaigrette and I’m good to go!

3. Eat 1 handful of raw, mixed nuts every day (but avoid peanuts!)

Here are two great types of nuts that can be really helpful for your acne:

Brazil nuts: These nuts contain selenium, which can improve the skin’s elasticity and even fight infections/bacteria associated with acne. They also have vitamin E and fatty acids (super important here) which help to hydrate the skin while allowing the sebum in your skin (aka oil) to have a better consistency. Ultimately reducing acne inflammation.

Pistachios: Pistachios naturally contain vitamins A, C, E, zinc (ding-ding! super anti-inflammatory!) and folic acid. One study found that pistachios help to control blood sugar, which then lowers the amount of insulin in your blood stream (a good thing for acne clearing).

Try to grab 1 green juice, at least 5 veggies, and a handful of pistachios and/or brazil nuts every day. Over time, you may start to see your skin calm and rejuvenate, from the inside-out:)

Jill Therese is the founder of Heal Your Face With Food and is dedicated to helping you heal your acne naturally, from the inside out. If you’re interested in acne clearing recipes, please click here to take her 14 Day Acne Clearing Jumpstart challenge!