Mission Nutrition eBook


Head over to my new holistic nutrition blog to buy: RedeemingVitality.com

Real Food, Real Answers…

What is healthy? The word “health” has become a completely arbitrary word. With all of the confusing opinions and “un-scientific” studies out there, the everyday person is really baffled about health. Most people don’t have the hours it would take to sift through the seemingly ambiguous information. Our high school health class or even college class from 30 years ago is little preparation for the variety of food decisions we make today. Food science has changed the terrain of nourishment. When we started to engineer food, we threw away centuries of time honored wisdom surrounding the cultivation and preparation of nutrient rich sustenance. The problem of properly nourishing a body is just as beautifully complex as the body itself, yet the simple wisdom of many indigenous peoples have historically established a properly balanced diet. Where did we go wrong? Without knowing all the nutrients really required for life, we assembled attractive food, devoid of the full complexity that God intended. New food-like products are produced so rapidly, with little thought as to the true purpose of food. So what is the true purpose of food? Food’s primary purpose is to build and sustain the wonderful person that is YOU. Health is a result of a body well supplied with the needed nutrients. What foods will truly provide you with the nutrients you need for life? What diet will really support your body? Are there nutrients that are now lacking in our soil or lifestyle habits that can not sustain our body’s requirements? What about supplements and dietary support products? These are honest questions that deserve real answers.

Limiting Toxins, Practical Solutions…

Choosing non-toxic products is setting personal boundaries for the protection of your body’s function. Limit the load of toxins coming into your body that are under your direct control, so that your body can eliminate the remaining toxins that are unavoidable. I provide many low cost recipes and real life alternatives to common commercial products.




Broken Bodies, Enduring Remedies…

There are many natural healing modalities available today, but as a society we lack the necessary foundation to wisely take advantage of these gifts.  How they work or even which one may be best for our individual situation is a complete mystery to the average person. This herbal wisdom has been largely suppressed to the point of extinction in America. Thankfully there is much we can learn from cultures that have kept their traditional healing paradigm alive, thousands of years of trial and error that we can now benefit from. I try to outline some foundational points of the most documented natural healing systems, give an overview of principles, and some real remedies for common complaints. Most importantly I want to provide healthy expectations for real healing.



Download a Gift Certificate:

If you want to use the eBook as a stocking stuffer or a wrapped present.  Click this link to download the gift certificate.


Head over to my new holistic nutrition blog to buy: RedeemingVitality.com

Sugar Free, Dairy Free Mocha

Coffee Shop Blues

Coffee Shop

When you are dairy free and soy free, just going to the coffee shop can be quite a problem.  Add on to the top of that dilemma, sugar free.  I’ve tried many sugar free options.  Many of them are worse for your health then  sugar.  Also, many of them taste bad.  So I was looking for a natural sugar alternative that also had fewer calories and no adverse side effects…oh yeah,…tastes good too (along with no dairy or soy).  Something I could take to the coffee shop and not feel out of place.  I have two options.

Option One:  a creamy no sugar, low calorie alternative

It is my favorite, but I can’t do it when I am traveling.  I make my homemade almond milk, which is much creamier than the store bought.  I add 2 more dates in the blender (4 total) along with cocoa powder and stevia.  The mixture of stevia with another sweetener (dates) helps to mitigate the taste of stevia.  I ask for two shots of coffee on ice, in the largest cup they have.  When I get it, I pour in my prepared chocolate milk.  This is also a great no sugar chocolate milk for kids!  Mine love it!

  • Add 4 dates to the 1 cup of almonds and salt
  • –make the almond mink as usual–
  • –pour a couple cups of the completed almond milk back into the blender–
  • 1/2 cup cocoa power
  • 2 tsp stevia, sweetleaf powder
  • –blend and add to the rest of the almond milk–

Option Two:  a take along powder to add to unsweetened almond milk (or alternative of choice).

I buy one shot of decaf on ice, in their biggest cup.  I mix in 2 Tbsp of my powered mocha mix and add milk.  It takes a while for it to completely mix.  It does work and it tastes better than any other option on the road.

  • 1 cup Cocoa powder
  • 1/4 cup Stevia, sweetleaf
  • 1/4 cup Fructose

Homemade Almond Milk

Milking the Almonds

Chocolate Almond Milk

Chocolate Almond Milk

I’m trying to find a cheaper organic, dairy-free alternative that actually tastes good. I found it in Almond milk. The problem is that it is a little expensive to have everyone drinking it. Sure I could have them drink regular milk, but I don’t want to make two of everything. It is really easier to have all of the children on the same milk. I just tried making my own homemade almond milk…It is great! It is creamier, cheaper and healthier than the store bought. It cost $1.24 to make organic almond milk compared to $2.40 for non organic almond milk. In addition to that savings, you can use the almond meal that is left over. The meal can be dried and blended into a powder or I have been making Dairy-free, soy-free, gluten-free power bars from the pulp. I like the milk and bars raw. Raw just means that it is not cooked at a high temperature. In that form, it maintains more of it’s vitamins and enzymes. So how do you milk almonds? (That is the question everyone asks.)

Squeeze and twist the bag of blended almonds milk

Twist and Squeeze the Bag

Homemade Almond Milk Ingredients:

  • 1 cup Organic raw almonds
  • 1 Tbsp agave
  • 1/8 tsp salt
  • 8 cups water


  1. Soak 1 cup of almonds in water over night. (use twice the water as almonds)
  2. Drain and rinse the almonds before using them.
  3. Blend the almonds, 1 Tbsp agave, 1/8 tsp salt, and 4 cups of water in the blender for 4 min. (until warm)
  4. Pour into a nut/sprout bag and squeeze into a large container/bowl (twist the bag hard) I use my large homemade sprout bags (Click to go to post).
  5. Add 4 more cups to the blender. Quickly blend, pour it into the bag and squeeze.
  6. Pour the milk into a half gallon canning jar to store in the refrigerator.
  7. Dump the pulp onto a cookie tray or into a mixing bowl depending on use.
  8. Clean the bag a soon as possible and hang to dry.

Different sweeteners: The first time I tried making almond milk I used 2 dried plums to sweeten it.  I added them to the blender before I strained it.  That was really a big disaster!  I then had to add chocolate and sugar to counter act the acidic-like flavor, and even then, most of the family wouldn’t drink it.  This time I tried 1 Tbsp of organic raisins, and it worked!!!  I may even want to do that all the time.  It adds just a mild sweetness.  It definitely works for the Daniel Fast that I just started.

You can add additional sugar and cocoa powder for chocolate. (I add some stevia so that I don’t have to put to much sugar into the chocolate milk.) You may want to start with chocolate milk to allow them to get use to the new milk. Many people like their milk just the way it is. It may take some time to get use to the new milk. I also add vanilla and stevia to the cups. 6oz. milk, one drop stevia extract, and 1/4 tsp vanilla.

Almond Pulp from Bag

Almond Pulp from Bag

Dairy-free, soy-free, gluten-free Power Bars (low sugar)

Almond milk pulp from 1 cup of almonds

3 Tbsp peanut butter

1 cup walnuts, chopped

1/4 tsp salt

1/2 tsp Sweetleaf stevia

1 tsp instant coffee (I use herbal)

3 Tbsp cocoa powder

3 Tbsp coconut oil

Mix ingredients together and form bars. (It will be a little squishy.) lay them on a greased cookie sheet. Bake for an hour on 200 degrees, flip and bake another hour. Flip and bake 30 min. on the first side, Flip and bake 30 more min. (3 hours total) The bars are really dried, not baked. They do taste better that way.

For the kids: I roll some of the dough into 1 inch balls and squish them to make cookies. The kids love them. They are like brownie cookies. They are done after the first 2 hours. (flipping in between hours) You can also leave them in another 30 min. (2 1/2 total) It doesn’t hurt. I kind of like them a little more crispy.

Brownie Nut Power Bars baking

Brownie Nut Power Bars

Inside of a powder bar

Powder Bars Crispy outside, soft inside

Wrap and Freeze the Power Bars

Wrap and Freeze the Power Bars


The dough makes about nine bars. If you were to buy organic gluten-free, dairy-free, soy-free bars it would cost, at minimum, 2 dollars. The most expensive ingredient being the almond meal. To buy 9 bars and one half gallon of almond milk (not even organic), you would pay around 22.80. You have paid 2.48 for the half gallon of milk and 1.5 for the walnuts. The rest of the ingredients may have cost another dollar or so. For about 5 dollars you have half a gallon of organic almond milk and 9 organic power bars! Wow what a savings. I’m saving all the power bars to take on my mission trip, for now. If I make 2 gallons a week, I will save $71.20/week. The reality is that I couldn’t afford to buy that many power bars. So I just stick with the 3 gallons of milk/week. That is a savings of $13.92/ week or $55.68/month. The power bars are an added bonus, especially for someone who has to be dairy and/or gluten free.