Chicken Salad

This is a great recipe if you are looking for a light, health meal! Also, it is great for picnics and summer parties!

Here are some ingredients you can use:
Canned chicken or Grilled Chicken
Green onions
Red pepper
Green pepper
Poppy seed salad dressing
Rice or Quinoa (optional)
I love to eat this salad with GF tortilla chips! I typically do not include rice or quinoa with this salad but I did in this picture. I usually just eyeball the proportions of the ingredients depending on how many people I am making this salad for.
I always start with the vegetables and grapes (if you decide to include grapes) and then I add the chicken. After the chicken is in, then you add as much or as little salad dressing as you like! If you are planning on taking your chicken salad somewhere, then I would wait until you are at the event to add your salad dressing… it can get soggy if you drench it in dressing and leave it in the car or the fridge for a while. You could avoid the sogginess all together and just eat it without the salad dressing. (The salad dressing is very yummy though so I would recommend using it).
And then you’re all done!

We found this recipe from “itsrainingveggies” account on Instagram. This is the direct link to Bethany’s blog if you are looking for more fun recipes!

Honey Garlic Lime Shrimp

This shrimp was so yummy I wanted to marry it!

Here’s what you need to make it:
1 tablespoon of olive oil
3 tablespoons of honey
1/4 teaspoon of salt
4 dashes of cayenne pepper
1 teaspoon of garlic powder (you could also use freshly minced garlic)
3 drops of lime essential oil (you could also use 1 1/2 tablespoons of lime juice)
I cut off the tails of the shrimp and put them in the frying pan. I mixed all the other ingredients together in a small bowl. Then, I put the sauce on top of the shrimp and cooked it on medium heat!

We found this recipe from “itsrainingveggies” account on Instagram. This is the direct link to Bethany’s blog if you are looking for more fun recipes!

Peanut Butter Chocolate Chip Protein Balls

If you love peanut butter, chocolate, and fast snacks this recipe is for you!
Preheat your oven to 375 degrees.
Here are the ingredients:
3 overly-ripe bananas
1/3 cup melted coconut oil
1/3 peanut  or almond butter
2 cups of GF oats
1/2 cup dark chocolate chips
Mash your overly-ripe bananas in a bowl. Add the melted coconut oil. Add the peanut butter.
Mix in the oats, and the dark chocolate chips.
Roll the mixture into small balls and place on a cookie sheet.
Cook for 6-8 minutes and enjoy!

Banana Walnut Muffins

These muffins were a breeze to make and super yummy!

Preheat the oven to 375 degrees.
Here’s what you need to make them:
2 1/2 cups of GF all-purpose flour or Almond flour
1/2 teaspoon of salt
4 teaspoons of baking powder
1 cup of walnuts
1/4 cup applesauce
1/4 cup of honey
2 overly-ripe bananas
4 tablespoons of ground flax seeds soaked in 1/2 cup of water OR 4 eggs
1/4 cup of almond milk
1/2 teaspoon of vanilla
1 teaspoon of cinnamon
1/4 teaspoon of cloves
1/4 teaspoon of nutmeg
First off, start soaking the ground flax seeds (for about 5 minutes). They can soak while you are assembling all the other ingredients together. Add all the dry ingredients (flour, salt, baking powder, walnuts, cinnamon, cloves, nutmeg) in a bowl. Mash the overly ripe bananas until they are smooth.
Add the bananas, applesauce, honey, almond milk, and vanilla to the dry mix. Stir until smooth. The muffin batter should be a little runny, but that’s good for gluten free/dairy free/egg free cooking because it means the muffins will be moist.
Bake for 11 minutes and enjoy!

We found this recipe from “itsrainingveggies” account on Instagram. This is the direct link to Bethany’s blog if you are looking for more fun recipes!

Homemade Guacamole

This homemade guacamole is a crowd pleaser! If you have a picnic or a party coming up then I would highly recommend bringing this to share with your friends!

Here’s what you need to make one serving:
1 ripe avocado
Garlic powder (sprinkled to taste)
1/2 tablespoon per avocado of lemon or lime juice (I usually use lemon juice because that’s what I normally have in my fridge)
Red onion
Red bell pepper
Salt (optional)
I always start with mushing the ripe avocado in a bowl until it is smooth. Then I cut up the red onion and the red bell pepper into tiny pieces–the smaller the better in my opinion, but if you like chunky guacamole then cut them into large sizes! I mixed the onion and peppers with the avocado. Then, add the lemon or lime juice in and stir the mixture.
Lastly, I suggest sprinkling the garlic powder to taste because some people love lots of garlic in their guacamole, and some people are planning on kissing someone after they eat the guacamole so it is very subjective.
Regarding the salt, if you are eating your guacamole with salty tortilla chips then you often don’t need to add salt to your guacamole. However, you can add salt if your taste buds tell you too!
That’s all! You can share it with other people or eat it all by yourself. I have done both 🙂
We found this recipe from “itsrainingveggies” account on Instagram. This is the direct link to Bethany’s blog if you are looking for more fun recipes!

Apple Dessert Salad

If you are looking for a healthy dessert I have one for you!

Here’s what you need to make it:
Fuji apples
Granny Smith apples
Gala apples
Ground cinnamon
This recipe is so simple! I cut up the apples, the walnuts, and threw some raisins in the mix. Then, I sprinkled ground cinnamon over the top. Enjoy!
We found this recipe from “itsrainingveggies” account on Instagram. This is the direct link to Bethany’s blog if you are looking for more fun recipes!


Homemade Vegan Hot Chocolate

I love drinking hot chocolate when it’s snowing outside! Especially with I’m drinking it with fresh popcorn.
This recipe makes 1-2 mugs of hot chocolate. Feel free to double it if you need more!
Here’s what you need to make it:
3 cups of water
1 cup of non-dairy milk
3 tablespoons of pure cocoa
3-5 tablespoons of coconut sugar*
1 dash of vanilla
To start off, put a pot on the stove with three cups of water and the three tablespoons of cocoa on medium heat. Whisk the water and the cocoa until all the cocoa chunks are dissolved in the water.
Gradually add the sugar and continue to whisk the ingredients. Add a dash of vanilla.
After all the sugar is dissolved, then add the non-dairy milk to the pan. Continue to stir the ingredients while the milk gets warm.
Pour in a mug and enjoy!
*NOTE: You can add less sugar if you are trying to cut back on calories. I would recommend adding at least three tablespoons of sugar because the cocoa is bitter. 
We found this recipe from “itsrainingveggies” account on Instagram. This is the direct link to Bethany’s blog if you are looking for more fun recipes!

Non-Toxic Alternatives to Sunscreen

Non-Toxic Alternatives to Sunscreen

Now that summer is here, many people are using sunscreen-based creams or simply applying sunscreen to protect their skin. Sunscreen is an important protector against harmful UV rays. Unfortunately, few people actually look at what is in their sunscreen and research which ingredients are toxic.

Your skin is your largest organ – and for many of us it is one of our most treasured features. Unfortunately, it can be time consuming to read the label on every skincare product and research each ingredient. If a bottle says “Natural” or “Nontoxic”, many Americans believe the product is safe. Unfortunately, these terms mean very little when it comes to health and safety as they are not strictly regulated. In fact, the U.S. Food and Drug Administration (FDA) says it “has not engaged in rulemaking to establish a formal definition for the term ‘natural.’” There are also no specific standards listed for the “nontoxic” label.

Chemicals to avoid when buying skincare products

Because the overall labeling of a product as “Nontoxic” or “Natural” is so inaccurate, it’s important that you read every ingredient of skincare products you plan to use. Here is a cheat sheet of ingredients to avoid in any skincare product:

  • Benzophenone and its derivatives like benzophenone-2 (BP2), dioxybenzone, oxybenzone (BP3), or sulisobenzone
  • Butylated compounds like butylated hydroxyanisole(BHA) and butylated hydroxytoluene (BHT)
  • Cinoxate
  • Ethanolamine compounds including diethanolamine, oleamide DEA, stearamide MEA, TEA-lauryl sulfate, and triethanolamine
  • Formaldehyde or formaldehyde-releasing preservatives such as quaternium-15, diazolidinyl urea, imidazolidinyl urea, and DMDM hydantoin
  • Fragrance
  • Heavy metals like aluminum, arsenic, lead, or mercury
  • Homosalate (also called 3,3,5-trimethyl-cyclohexyl-salicylate or HMS)
  • Menthyl anthranilate
  • Mineral Oil
  • Nitrosamines – called diethanolamine (DEA) or triethanolamine (TEA)
  • Octinoxate, also called Octyl methoxycinnamate, Octyl salicyclate, OMC, parsol, escalol, or  2-ethylhexyl p-methoxycinnamate
  • Octocrylene
  • PABA including OD-PABA, padimate O, 4-aminobenzoic acid, para-aminobenzoic acid, p-aminobenzoic acid, Et-PABA, 2-ethylhexyl ester, p-carboxyaniline
  • Parabens
  • Phenylbenzimidazole or ensulizole
  • Retinyl Palmitate
  • Vitamin A

That’s a lot of ingredients! Take a look at your skin products that include an SPF rating (and yes, that includes bottles of sunscreen). If they have any of the above ingredients in them, you may be putting dangerous chemicals on your skin.

Don’t worry, there are products that exist without these ingredients. You can also follow our directions below for a DIY sunscreen.

Ingredients in our DIY Natural Sunscreen

Before we give you a recipe for homemade all-natural sunscreen, we wanted to talk about why some of these ingredients are recommended.

  1. Cold pressed virgin olive oil

Olive oil is great all around. It tastes delicious, has wonderful moisturizing properties and has an SPF rating of 8. We recommend cold pressed virgin olive oil for use in homemade sunscreen as this is the specific type of oil that has been tested for an SPF rating.

Olive oil can not only protect your skin from the sun, it contains antioxidants that will help skin recover from environmental damage. So, if you some suffered skin damage from the sun, from burns or just from aging, olive oil may help you recover.

  1. Coconut oil

With so many fantastic uses, it’s no wonder that coconut oil also has an SPF rating of 8. Coconut oil will not only will it protect your skin from the sun, it penetrates and moisturizes through layers of your skin. Additionally, coconut oil smells great!

  1. Zinc Oxide

This product is considered one of the safest for broad-spectrum sunscreen. Zinc is an essential mineral that we use in our body and it’s the only active sunscreen ingredient that has been approved by the FDA for infants under six months old.

We all remember zinc as a white cream or white strip that lifeguards have used to protect their noses. This highlights the one downside to utilizing zinc oxide in a homemade sunscreen – it has a tendency to clump into a white mass. That’s why we have put together this natural, DIY sunscreen. The formula used has minimal clumping – offering greater all-around effectiveness.

DIY Sunscreen Formula

1/2 cup cold pressed virgin olive oil

1/4 cup coconut oil

1/4 cup beeswax

2 tablespoons zinc oxide

1 teaspoon vitamin E

2 tablespoons shea butter

6 drops  helichrysum essential oil

6 drops of lavender essential oil


Add everything except zinc oxide and helichrysum essential oil in a medium sized glass mixing bowl.

Fill a medium saucepan with a couple inches of water and place over medium heat. Place the glass bowl on top of the saucepan so that the saucepan is cradling the bowl.

As the ingredients start to melt, stir occasionally to mix.

Add the zinc oxide and helichrysum essential oil and mix well. This may take quite a bit of stirring.


We have many other great DIY formulas and recommendations for natural skincare here at Change for the Health of It. If you are looking for personal health advice, be sure to contact us today.



How to Get Your Kids (& husbands) to Eat Veggies & Fruit

Frozen Popsicles & Green Drinks

Yellow Banana Boats
2 small banana or 1 large
4 small yellow peppers
5 baby carrots
8 oz coconut milk or one of your choice
8 oz organic orange juice
1 tsp of pure vanilla

Very Berry Popsicles
2 large handfuls of purple kale (not stems)
1 small handful of spinach
1/1 Cup of each berry; blueberries, strawberries, raspberries, balckberries
8oz of Milk (coconut, almond or coconut water)
8 oz of organic apple sauce

Zesty Green Smoothies
1 large handful of greens
1 celery stick
1 granny apple
1 small piece of ginger (pinky nail size)
4 Tbsp of fresh lime juice
8 oz of coconut water
16 oz of water

Body Butter

Author: Katie Wellness Mama Recipe
½ cup Shea Butter
½ cup Cocoa Butter or Mango Butter
½ cup Coconut Oil
½ cup light oil like almond, olive or jajoba
Optional: Essential Oils for scent¬ I like using 10¬-30 drops depending on the essential oils used. Peppermint and Citrus/Lavender and favorites at our house.
1. In a double boiler or glass bowl, combine all ingredients except essential oils.
2. Bring to medium heat and stir constantly until all ingredients are melted.
3. Remove from heat and let cool slightly.
4. Move to fridge and let cool another 1 hour or until starting to harden but still somewhat soft.
5. Use a hand mixer to whip for 10 minutes until fluffy.
6. Return to fridge for 10-¬15 minutes to set.
7. Store in a glass jar with a lid and use as you would regular lotion or body butter.
If your home stays above 75 degrees, it may soften and need to be kept at the fridge, but it will stay whipped at a temperature lower than that.