ColorMattersGreen.jpg
In Part 1, I discussed red, purple and blue foods and then shared a recipe for two-ingredient blueberry preserves that you can make yourself. Part 2 was Yellow and Orange foods and the featured recipe with video can be found here:Apple, Avocado & Walnut Salad.

So this time we're covering the most obvious color when it comes to nutritious foods - 

Green!

So most people know that green colored foods are good for them. I feel like our moms, coaches and health teachers have beaten that into our heads!

Some people even say "the darker the better". At least that's the comment I usually hear in my seminars. 

And here's a funny story from a participant in my seminar last week. She said a stranger came up to her in the grocery store where she had iceberg lettuce in her cart. The person told her (insert attitude in tone of voice!) "that lettuce is nothing more than water, you should buy something else". 

First off.... I have a problem with strangers inserting their opinion whenever they feel like it. If someone has not asked for my opinion, I err on the side of keeping it to myself!! I think I would've had a few choice words for her... mostly sum it up to "mind your own business". 

BUT, I also know that many people have been told this. I do want to say that iceberg lettuce has plenty of fiber, folate and other nutrients. So mix up the type of lettuce you get! AND we know that dark leafy greens have been shown to have extra cancer fighting nutrients in it

Remember: ANY VEGETABLE IS BETTER THAN NO VEGETABLE!!!

Nutrition Facts About Green Foods:

Green foods have lots of nutrients that promote health in your body including:
  • vitamin A 
  • carotenoids
  • calcium: Remember that calcium comes from veggies too (like leafy green ones and broccoli). Not just dairy foods!! 
  • vitamin C
Green Foods:

Here are some green foods to get you thinking outside of the box:

Ok - so now you know and knowing is half the battle (GI Joe, anyone??). Grow, buy and eat your GREENS!
- Julie


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Thumbnail image for granola pic edit (2).jpgThis break from the Color Matters series is brought to you by
 Anne Smith, MS, my Cancer Dietitian Dietetic Intern and the Iowa State University Dietetic Internship. :)

Whole grains are part of a balanced diet and are full of fiber, B vitamins, and phytochemicals. These are all essential nutrients that aid in keeping your cells healthy to fight cancer and other diseases. These nutrients are also often found in nuts and seeds which are plant based proteins that keep you feeling fuller longer as well as improve digestive health and speed up healing.

Granola is an excellent source of all of the protective foods. However, it can be expensive to buy so sometimes it's best to make your own. By making your own granola, you can customize it to your preferred tastes but still get plenty of nutrients you need to stay healthy.

The following granola recipe was created by Anne Smith, my dietetic intern for the past 2 weeks. She is currently residing with her mother and father-in-law in Mocksville who became her guinea pigs, helping her create a recipe that is both nutritious and cost effective. This recipe can be made ahead of time and eaten as a quick snack, added to yogurt for a filling treat, or combined with milk for a tasty breakfast. 

Cinnamon Coconut Granola Recipe:

Ingredients:


  • 1 ½ cups rolled oats
  • ½ cup wheat germ
  • ½ cup coconut, unsweetened
  • 1/3 cup brown sugar
  • ½ cup almonds
  • 1 cup pecans
  • 1 ½ teaspoon salt
  • ¼ cup honey
  • ¼ cup vegetable oil
  • 1 teaspoon vanilla
  • 1 tablespoon cinnamon
Instructions:

  1. Preheat the oven to 325 degrees.
  2. Line a baking sheet with parchment paper.
  3. In a medium mixing bowl, combine all of the dry ingredients, including the nuts, excluding the dried fruit or candy. 
  4. In a separate bowl, combine all of the wet ingredients.
  5. Add the wet ingredients to the dry and mix until all of the dry ingredients are coated. The color of the oats will get darker.
  6. Pour mixture out onto the baking sheet into a thin layer. Bake for 10 min at 325 degrees.
  7. Remove from the oven and stir.
  8. Return to the oven and bake for an additional 10 min, watch carefully to ensure granola doesn't burn. Remove from the oven and add dried fruit if you desire.
  9. Allow the granola to cook for a few minutes then transfer it to a large mixing bowl. At this point add any optional dried fruit.
  10. While the granola is cooling, use the spatula to mash some of it together to make clusters.  Allow the granola to cool completely before eating. Makes approximately 4 cups of granola.

Nutrition Info:

** ¼ cup serving size contains 175 calories, 12 g Fat, 4 g protein, and 3 g dietary fiber**
Calories may vary based on nuts or other ingredients used.

Customizing this recipe to your preferences is easy.

A few add-in ideas for your granola are:


  • ½ cup dried fruit like blueberries, cranberries, or banana chips. Berries are full of antioxidants and other vitamins and minerals; 1/2 cup of dried fruit is counted as 1 serving of fruit.
  • Various nuts; pistachios, almonds, and cashews (believe it or not!) are lower in saturated fat than many other nuts. All you need is ½ ounce of nuts to count it as a serving of protein- that equates to 12 almonds, 24 pistachios, or 8 cashews.

A balanced diet is always recommended, following the "My Plate" Food Guide outlined by the USDA is a great place to start. In just ½ cup of this granola, you can get 8 grams of protein and 6 grams of dietary fiber. 

ENJOY!!
- Julie


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Yellow & Orange Food Recipe:

Apple, Avocado and Walnut Salad Recipe

This recipe looks great, easy to make and tasty. I like pretty much anything with avocado in it! The recipe is from Conner Middelmann-Whitney, author of Zest for Life: The Mediterranean Anti-Cancer Diet. There's good information and great Mediterranean recipes!

FYI - I altered it to what I used, based on my pantry and fridge. You'll see the notes!

Ingredients:

  • 2 ripe avocados, peeled and cubed
  • 1 apple, cored and cubed
  • 1 rib celery, cubed (Used shredded carrots instead. Gave the salad the ORANGE color!!)
  • 1 T dried cranberries
  • 1 T walnuts, chopped
  • 2 T chopped parsley
  • 1 T lemon juice
  • 1 T walnut oil (I don't typically have this in the pantry, so if I used extra olive oil!)
  • 1 T olive oil
  • 1 t honey (Conner suggests acacia honey - I just used what I had!)
  • salt and pepper, to taste

Instructions:

  1. In a small serving bowl, combine apples, celery and avocados and sprinkle with parsley, cranberries and walnuts.
  2. In a small mixing bowl, whisk oils, lemon juice and honey
  3. Pour dressing over fruits and vegetables, toss lightly and serve immediately.

YUM!

When I knew I wanted to highlight apples, I asked Conner if she had a cooking video for Apples. She kindly recorded this video of her recipe! She even adds some tips on ways to make the recipe extra special for guests. You could probably use baby spring mix for lettuce if you don't have the kinds that she mentions. Although, I have grown arugula in my yard. It grows quite easily around here!

https://www.youtube.com/watch?v=iE64Yy_X34Q



Enjoy!
- Julie
ColorMattersYellowOrange.jpg

As a reminder, the color of our food tells us something. And I'm not talking about fake, or artificial colors, like yellow 5 or red 40. Stay away from those! I'm talking about the colors of foods when they are grown in the ground. The color of the food actually represents the phytochemicals, or plant nutrients, that are present in the food.

Color Matters!

Every color is important, and by eating a variety of colors on your plate, you will make sure to get a variety of nutrients. Last time I discussed red, purple and blue foods and then shared a recipe for two-ingredient blueberry preserves that you can make yourself.

Today I'm talking about the yellow and orange foods. These would include:

  • Oranges (duh!)
  • Carrots
  • Avocado
  • Peaches
  • Mango
  • Papaya
  • Sweet Potatoe
  • Yellow peppers
  • Corn
  • Summer squash
  • Cantaloupe
  • Pumpkin
  • Butternut squash
  • Pineapple
  • & more! (as I said before... it's not a list without this added to the end!)
Nutrients in Orange & Yellow Foods

The following cancer fighting nutrients can be found in orange and yellow foods: 
  • Beta-carotene. The antioxidant is converted to vitamin A in the body and maintains eye health, fights cancer, and is necessary for healthy skin.
  • Vitamin C, found in oranges, orange bell peppers, sweet potatoes, cantaloupe, peaches, mangoes and papaya. Vit C is essential for wound healing and protects cells from damage.
  • Potassium, proven to help lower blood pressure and found in pumpkin, sweet potatoes and butternut squash.
  • Folic acid, a vitamin found in carrots, cantaoupe, summer squash and corn. Folic acid keeps DNA healthy and promotes and maintains the growth of new cells.
  • bromelaine, an enzyme found in pineapple. This enzyme is thought to help with indigestion and reduce swelling. [Side note: This is also the nutrient in the pineapple that gives my dad a sore feeling in his mouth after eating it!]

Next time, I'll share some great orange and yellow food recipes!

- Julie


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TwoIngredietnPreserves.jpg

In the last article, I shared some great reasons to include Red, Purple and Blue foods into your day. Suffice it to say that there are many cancer fighting nutrients that are found in these foods. One of my favorites on the list, and one that has received a lot of attention in the last few years is BLUEBERRIES!

If you want to know more specifically about blueberries, I wrote two articles about blueberries, much of the information came from the American Institute for Cancer Research, which lists blueberries as one of their "Foods that Fight Cancer"


Make Your Own Whole Fruit Preserves

If you're anything like me, you don't know what the difference is between jelly, jam, and preserves. So I'm going to make it simple. Hopefully you real foodies aren't insulted. Basically, jelly is just the juice part of the fruit with a gel and sugar. Jam has some fruit in it and has a lot of sugar and gel. Preserves are actually most of the fruit, again with sugar and gel. 

Making my own version of preserves is actually one of my favorite ways to add more fruits in my breakfast. I like to make a large batch that will last for a week or so. The preserves are great to add some flavor to any of the following:

  • pancakes
  • waffles
  • french toast
  • oatmeal
  • yogurt
  • toast
  • peanut butter sandwiches
  • ice cream
Two-Ingredient Preserves Recipe

Part of the reason I love making these is that it's so simple! In fact, if I'm having pancakes, I start the preserves, then mix and cook the pancakes and it's done about the same time. Depending on how much you make, it can take from 30-40 minutes.

Ingredients:
  • frozen blueberries (or other frozen berries or cherries)
  • sugar (i use regular white sugar, but you can use whatever version you prefer)
The amounts of each depend on your taste and how much you want to make. Remember, you can always add more sugar, but it's hard to take it away once you put it in! I used about 3 Tbsp with this large bowl of frozen berries. The berries filled about 3/4 of the pan when I started. Of course, they shrunk down to about 1/4 of the pan by the end!

Instructions:
1. Place the berries in a pot on medium high and add the sugar (use a conservative amount).
2. Allow the berries to simmer for as long as it takes to cook most of the liquid out.
3. Place into a serving dish and serve hot over your breakfast of choice!
4. Leftovers can be stored in the fridge and are great in place of jelly and to make your own "fruit on the bottom yogurt", just put some of the preserves in your plain yogurt!

Here's what it looked like for me:

BEFORE:

DSC_0136.JPG

DURING:

DSC_0141.JPG

AFTER:

DSC_0149.JPG

Ta Da!!

I promise, it is quite easy. And if you don't think it's sweet enough, you can always add a bit of maple syrup when you serve it. Now that you've got the preserves, you are probably wanting to know some good pancake recipes, right? I've got you covered:


I'd love to see how yours turns out. Share it with me on the Cancer Dietitian Facebook Page! Or on Instagram, I'm a newbie on there. :)

- Julie

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ColorMattersRedPurpleBlueBig.jpg

First off, to understand why the color of your food is important, you MUST know the basics on nutrition and cancer. If you're not sure, read this short article I wrote a few months ago called Nutrition and Cancer 101: The Basics.

Don't have time to read it?

The Bottom Line for Cancer Fighting Foods:

Phytochemicals, also known as phytonutrients, or plant nutrients are the KEY to a health promoting diet. The more the better!

Food sources of phytochemicals come from:

  • PLANTS! You will note that you do not get phytochemicals in animal based foods. Consuming animal products can be part of a cancer fighting diet, but only in the context of mostly plant based diet.
  • Not processed. Plants that are processed basically have phytochemicals removed. White rice does not have near the phytochemical count that brown rice does.
  • Bonus points for phytochemicals from tea, herbs, spices and whole grains. Anything that is a plant has phytochemicals.

Why Does Color Matter?

The color of our food tells us something. And I'm not talking about color, like jelly beans, or kool-aid! I'm talking about the colors of foods when they are grown in the ground. The color they are grown to be. The color of the food actually represents the phytochemicals, or plant nutrients, that are present in the food.

Every color is important, and by eating a variety of colors on your plate, you will make sure to get a variety of nutrients. Over the next few articles, I will highlight a color group and share what makes it particularly good for you, and share practical recipes that I use. Today it's the purple, blue, red group!

Foods with Red, Purple and Blue Color

There are a lot of delicious foods that fit into the Red/Purple/Blue color group. Here's a list to get you started thinking about it:

  • cranberries
  • strawberries
  • raspberries
  • grapefruit
  • blueberries
  • red bell peppers
  • kidney beans
  • cherries
  • prunes
  • eggplant
  • figs
  • tomatoes
  • watermelon
  • & more! - obligatory on lists of things :-)
Nutrients in Red, Purple & Blue Foods

As a reminder, there are over 900 different phytochecmicals discovered so far. Here are some of the phytonutrients that are found in red, purple and blue plant foods:

  • Antioxidants like anthocyanins (blueberries are one of the top sources of these particular antioxidants), lycopene (watermelon and tomatoes) all work to protect against cell damage.
  • Folic acid (strawberries, beets, kidney beans) - keeps DNA healthy and promotes and maintains the growth of new cells.
  • Fiber (all fruits and vegetables) - fiber is known to reduce risk for colon cancer.
  • Vitamin C (berries, grapefruit, red peppers) - essential for wound healing and protects cells from damage.
  • Vitamin A (red peppers) - necessary for eye and skin health.
  • Potassium (cherries, figs and tomatoes) - helps to protect against nerve damage and plays a role in electrolyte balance.

There are many reasons to make sure that you have red, purple & blue foods on your plate at least once a day!

- Julie

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Last time I shared my tips for meal planning: Meal Planning 101 Plus Printable Worksheets!

The key to a healthy trip to the grocery store is to have a completed meal plan for the week. By thinking through the meals that you want to make (for at least 1 meal per day), you will know what to put on your food shopping list.

grocerylistgraphic.jpgWhy is a food shopping list important?

When you're just running to the grocery store for one or two things, a list isn't really necessary. However, there are many benefits to making a food shopping list:

  1. You can shop WAY faster when you have a list.
  2. If you bring anyone with you, you can divide and conquer. Or at least it helps you avoid some of those impulse buys that you and your companions may be tempted to put in the cart.
  3. It's better for your budget.
  4. It takes less mental energy. Let's be honest - who wants to spend mental energy on remembering their grocery list!

Printable Food Shopping List

Ok - so you've made your meal plan for the week. And you've checked your pantry to see what you have and what you need.

NOW you're ready to make your list. Here's a great one that I found from www.orgjunkie.com

Printable Grocery List

I like the grocery lists that separate items by category. I think this makes it easier to get through the store, but it also ensures that I don't forget anything! If I have canned veggies, fresh veggies and frozen veggies all mixed up in my list... I can guarantee that something won't make it home with me. And there's no feeling worse than being in the middle of a recipe and realizing that you don't have something!

The only problem I have with this list is that the fruit and veggie boxes aren't quite big enough! However, it's easy enough to re-label the boxes that you don't need and fill in with what you need more space for.

Let me know how it works for you. Next time we'll talk about why you should include lots of colorful foods on your grocery list!

- Julie

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MEALPLANNINGGRAPHIC.jpgHere's the thing. Everyone wants me to make them a meal plan. If I had a dollar for every time someone asked if I could make them a meal plan, I would be on an extended vacation right now!

When I was first working as a dietitian, I thought it was really cool that someone would want me to create a plan for them. So I would make them, which would take FOREVER. At the time, I was working with diabetics and there were a few samples I could start with and then customize.

Guess what happened when I gave my hard work to the person requesting it? They would look it over and say "I don't like ___" and "I don't like ____". Or they would be polite and take the meal plan. Then when I followed up with them I would find out they didn't use it because it wasn't the foods they liked to eat.

Grreeeattt... I just spent a lot of time making that, just for someone to toss it aside. Since then, I have a very simple response to the request for a meal plan.

No.

:-)

And I offer to help them make THEIR OWN meal plan.
This is the most effective way to help someone. Actually have them help themselves in a way that just needs a few good ideas and some guidance.

The bottom line for meal planning is that you need to do it! Just about every week. And then follow through. And that is something that no one else can do for you.

Here are my tips for how you too, can make your own meal plan!

  1. Make a list of your favorite recipes and recipes that you want to try. Click here for a favorite recipe worksheet.
  2. Choose one day a week to do your meal planning. (In my house, we usually do this on Sundays).
  3. Fill out the meal planning worksheet. Click here for the printable meal planning worksheet.
  4. Check your pantry to identify any ingredients you might need.

Tips for choosing meals:

You will notice in the meal planning worksheet that there's room for one planned meal per day. I find that planning the biggest meal (for most people, this is the evening meal), is enough for me. However, if you want to plan more than one meal, you can use two or 3 worksheets per week.

Entree. For the entree, I have a few notes regarding what foods to include in your main dish. This dish is going to provide the bulk of your protein for the meal. If you are a meat eater, plan on fish twice a week and meatless meals at least twice. Meatless entrees can be beans, lentils, cheese, nuts or tofu. For the remaining meals, plan one that's fast and easy, one big family-type meal and one meal based on leftovers. Remember that a serving of meat is only about the size of a deck of cards.

Vegetables. Begin to fill in vegetables according to the entree. Look for colorful ones and plan some variety throughout the week. I like the idea of having one cooked (hot) veggie and one raw (cold) veggie at each meal.

Whole grains. Think of all the options: brown rice, barley, whole-wheat pasta, whole-grain bread or rolls, couscous, barley, quinoa, etc. You can cook whole grains ahead and use leftovers the next day -- especially in soups and salads.

Fruit. This can be for dessert, or a topping on a salad, or grilled on skewers! Or maybe it's as simple as frozen bananas, grapes or berries for those hot summer nights.

Beverage. Water is perfect. Infuse it with herbs, fruits or vegetables for something a little fancy! Other good choices include low-fat milk, unsweetened tea, sparkling water -- or the occasional glass of wine or beer.

Now you're ready to make your shopping list and hit the grocery store. Next time I'll share some handy resources for making your grocery trip efficient and nutritious!

- Julie
If there's one thing I know about the south - we LOVE our ranch dressing. With just about anything!

Why Should I Use This Recipe?

There are a few reasons that make this recipe particularly healthy. Here's my approach to evaluating food: FIRST - I ask,  what is in this particular food/recipe that is going to nourish my body and provide it the nutrients it needs to function optimally?

It's not really about calories or how many "bad" things are in it. Most importantly, what are the health promoting aspects of the foods I am choosing?

This recipe has several things going for it!ranchdressingingredietns.jpg

  1. The buttermilk and greek yogurt provide probiotics to promote a healthy colon.
  2. Chives belongs to the family of vegetables called Allium, which also includes onions, scallions, leeks and garlic. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer, foods belonging to the allium family of vegetables probably protect against stomach cancer. 
  3. As we discussed in the last post, all spices provide us with extra cancer fighting phytochemicals!

After evaluating what a food offers that is health promoting, THEN I look to see if there's anything in the food that is known to be harmful. And I also consider if there are ingredients that just aren't necessary!

What's so bad about bottled ranch dressing?

Processed/prepared ranch dressing isn't going to harm you, when used on occasion. But many of the commercial brand ranch dressings don't actually provide benefit to health! In fact, in order to make it shelf stable, they need to add a lot of preservatives. And in order to make a profit, they use the cheapest flavorings (i.e. artificial).

Is buttermilk ranch really made out of real buttermilk? Not likely, unless it's in the refrigerated section of the grocery store! Additionally, the commercial brands aren't likely to use a lot of ingredients that haven't been altered or processed in some way.

But really... the most important thing about this recipe is that it tastes GREAT! Try this version to get more phytochemicals in your favorite dipping sauce.

Healthy Ranch Dressing Recipe:ranchdressingonsalad.jpg
  
Ingredients:
  • 1 cup buttermilk
  • 1/2 cup greek yogurt
  • 1 teaspoon lemon juice
  • 1/8 teaspoon paprika
  • 1/4 teaspoon mustard powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 Tbsp chopped fresh parsley - I used more
  • 1 teaspoon chopped fresh chives - I used more
  • 1/4 teaspoon of dry dill (or a teaspoon chopped fresh) - I used fresh and more than 1 tsp! I love dill. :)

Instructions: Mix all ingredients together in jar or food processor. I used a food processor so I didn't have to deal with mincing all the fresh herbs!

For a dip, make mix without buttermilk and increase greek yogurt, as desired. You can see in my pictures, it was a little thin. When I bought the ingredients, I accidentally bought European yogurt, instead of greek yogurt. Definitely use the greek for a thicker dressing!

Enjoy!
- Julie
You know those mixes you buy at the store? Do you actually know what's in them? And are they really worth the price you pay? Typically, spice mixes have processed ingredients added to them. They might not be harmful, but they're not necessary. Besides the fact, you can make many of the typical blends much cheaper at home!

Spices are a great way to boost your phytochemical intake!


As a reminder, phytochemicals are naturally occurring plant chemicals that provide plants with color, smell and flavor.  Once we eat those phytochemicals, research shows they can influence the chemical processes inside our bodies in many different beneficial ways. The great thing about spices is that they can also add flavor to your food and help you cut back on the amount of added salt, sugar and fat.

Oregano

Oregano (Photo credit: Joi)

The following spice mix recipes both contain oregano. Of all the dried herbs, oregano has one of the highest antioxidant levels. According to www.spicesforhealth.com, one teaspoon of dried oregano leaves has as many antioxidants as three ounces of almonds and ½ cup of chopped asparagus.

Imagine if you had 1/2 cup of asparagus topped with almonds and a teaspoon of oregano. Who knows if it would taste good, but that would be one heck of a cancer fighting side dish!!

The active compound in oregano that appears to have the strong antioxidant activity is Rosmarinic acid. Many of the studies on oregano have focused on the antimicrobial properties that help fight the growth of bacteria and parasites.

Because of the high antioxidant level of oregano, researchers are continuing to explore the use of oregano in various food applications to inhibit bacterial growth. One lab study examined the antimicrobial effects of oregano on the bacteria associated with ulcers.

(PS - Oregano is pretty easy to grow in your own yard or in a pot. What's better than fresh herbs available at all times!?!)

Remember that all herbs and spices contain phytochemicals, not just oregano. As I like to say, If it's a plant, and you can eat it, AND IT'S LEGAL! - it's giving you phytochemicals. :-)

Taco Seasoning Recipe:
From WellnessMama.com

Ingredients:
  • 1/4 cup Chili Powder
  • 1/4 cup Cumin Powder
  • 1 tablespoon Garlic powder
  • 1 tablespoon Onion powder
  • 1 teaspoon Oregano leaf (or oregano leaf powder)
  • 1 teaspoon Paprika
  • 1 teaspoon ground pepper
  • 1 teaspoon salt

Instructions: Put all in jar and shake well. Store in an airtight jar for up to six months. Makes approximately 1 cup. To use: sprinkle on ground beef, chicken or tofu as you would any store bought taco seasoning. 3 tablespoons is the same as 1 packet of store bought taco seasoning. Easy!!

Italian Seasoning Recipe:
From WellnessMama.com

Ingredients:
  • 1/2 cup Basil leaf
  • 1/2 cup Marjoram Leaf
  • 1/2 cup Oregano leaf
  • 1/4 cup cut and sifted Rosemary Leaf
  • 1/4 cup Thyme Leaf
  • 2 tablespoons Garlic Powder (if you usually cook with garlic, you can probably leave this out of your mix)

Instructions: Place all herbs in a jar and shake well. Great in any Italian recipes such as Spaghetti, Lasagna, Eggplant Parmesan, etc.

Spice Mixes Make Great Gifts!

Let me know how you like them! These mixes could make great gifts - just buy the spices in bulk and make a bunch of mixes for your friends and family.

For more spice mix recipes, check out WellnessMama's page with 14 different spice mix recipes.
- Julie
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