Delectably Holistic

I am a certified Holistic Nutritionist and fitness instructor. I am passionate about how whole, healthy, DELICIOUS foods, paired with a healthy lifestyle, truly have the power to transform us from the inside out and bring vigor and vitality to our lives. I love helping others discover the healing power of fitness & nutrition and the freedom that comes from embracing our own, unique bodies--not just for how they look, but how they allow us to live!

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Rich & Creamy Mushroom Stroganoff

This is quite possibly one of the most rich and tantalizing dishes I have made! It has all the creamy indulgence of traditional stroganoff without all the dairy and fat. And it tastes tremendously better! I never cared for stroganoff pre-vegan, but this dish had even my four-year-olds exclaiming, “mommy, you make the most delicious food ever!” This is definitely a meal to impress any skeptics coming to dinner.

Rich and Creamy Mushroom Stroganoff

By Janette Coleman

Vegan, gluten free

Serves 4

Ingredients:

½ onion, finely chopped

2 garlic gloves, minced

1 pkg. sliced mushrooms

1 c. fresh green beans, chopped (or 1 can green beans to simplify)

1 Tbs. vegetable broth

1 Tbs. balsamic vinegar

1/3 c. raw unsalted cashews (soak for 2-3 hours if not using a high power blender)

1 c. unsweetened almond milk

½ Tbs. dry white whine

1 Tbs. soy sauce (or tamari for gluten free)

1 tbs. Worcestershire

½ tsp. salt

¼ tsp. black pepper

Dash of nutmeg

4 c. cooked pasta of choice

Directions:

Cook washed mushrooms and green beans on medium heat until mushrooms’ moisture is sweat out (if using canned green beans, drain and add at the end). Add onions, garlic, broth and vinegar. Saute until all vegetables are soft and caramelized. Meanwhile, blend remaining ingredients until smooth. Add the sauce to the cooked vegetables. Sauce will thicken quickly in the heated pan. Serve over pasta. Optional: top with crispy onions. Enjoy!

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5 Rules for De-Stressing Your Holidays - Selene River Press

We’re in the heart of the holiday season, but for some of us, the most wonderful time of year is turning into the most stressful time of year. Just a few months ago, we waited anxiously for fall to usher in the long-awaited holidays. Yet as they draw near, it seems we’re bombarded with the …

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Cinnamon Spice Hot Cocoa Mix

Hot chocolate is my cold weather guilty pleasure. Fall leaves and Christmas lights are synonymous with cozy, comforting hot cocoa in my world--as well as many other people’s I suspect. So when I created this simple, delicious, bulk cocoa mix, I felt compelled to share it with all of you.

As any dairy avoid-er knows, seeking a packaged cocoa mix that’s void of milk--or unhealthy additives for that matter--is a rather futile (or expensive) endeavor.

So I finally concocted my own mix tonight, and the best part is, I got to add my cherished sweet spices that I have yet to find in a store-bought mix. So whip this up and enjoy a season full of instant vegan cocoa for yourself, or wrap it up in a mason jar for a great Christmas gift!

Ingredients:

4 c. Cacao (or cocoa) powder (cacao is purer and has a sweeter, richer flavor)

8 c. Sugar (I use coconut) 

4 tsp. Cinnamon 

2 tsp. Nutmeg 

4 tsp. Mini dairy-free chocolate chips (optional, but yummy)

Directions:

Put all ingredients in 1 gallon Ziploc bag or container with a lid. Shake really well until fully mixed. To serve, stir 1/3 c. mix with 2 c. unsweetened almond milk, or other non-dairy milk. For an added creamy sweetness, top the hot cocoa with a spoonful of coconut whip cream.  

May your days be merry and chocolatey!

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What Clients Are Saying

“Janette completely changed the way I think about nutrition and my own health. I’ve always had the desire to be healthy, but didn’t have the knowledge or motivation to do so; she gave me both! My favorite part of working with Janette is that she didn’t just teach me about general nutrition, but helped me find a nutrition plan suited specifically for me. She also showed me how healthy foods are not only as good as similar unhealthy recipes, but even better! Her recipes are simple yet delectable and have become staples for my family meals. I highly recommend her to anyone, no matter what level you are at!”

-Danielle LeBaron

“I didn’t know I needed a nutritionist until I had my first meeting with Janette. Nor did I realize how proper nutrition could change even my outlook on life, empowering me with renewed health.Not only was she positive and supportive of my goals, she outlined a meal plan, gave me the best recipes I have ever enjoyed, and sent me video links to educate and answer every question I had regarding my low thyroid and celiac disease. She assuaged my fears of cancer (prominent in my family) by detailing easy and delicious foods that will restore my body’s balance, and promote the wellness it needs to stave off every disease.

She is delightful to work with, and she strengthened my family’s resolve to improve our lives with her detailed and positive health plans. I admit I was hesitant at first to have a meeting with a nutritionist, but instead of feeling guilty or defeated, I felt empowered and excited after our first meeting. I highly recommend Janette Coleman to everyone who wants to improve their health and outlook on life!”

-CJ Dunham

“When I was dealing with a severe repetitive strain injury caused by too much computer work, I had a lot of inflammation and pain throughout my upper body. I decided to try a whole-foods, plant-based diet, but I was overwhelmed and needed some expert guidance. Janette was a lifesaver—her menu-planning service was just what I needed. She got me on the right track with the tools and resources I needed to be successful with such a big dietary change, and she made it fun and easy. She’s compassionate, knowledgable, funny, and she truly cares about her clients. I highly recommend her!”

-Molly McCowan

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“Janette is simply amazing!! She makes these cooking classes very enjoyable. Very informative classes. Janette always answers all your questions and provides substitutions for any food allergies one may have. If you haven't tried one of her classes you're missing out! Such fun classes filled with tons of information and delightful food!”                                                                   

-Blanca Thompson

“Janette is amazing! She thinks creatively about food and nutrition, always coming up with new ways to make healthy vegan food even more delicious.  -Angela Marie

“I have learned so much from Janette! Her recipes are great!!!!”                              -Amy Curnow

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Here's my 4 ingredient virgin pina colada recipe. It's wonderfully sweet with no added sweeteners; and as you will see, it's completely kid approved!

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Slow Cooker Creamy White Chili

Vegan, Gluten free, soy free.  Serves: 12-15

This is by far one of the most favored recipes in my home. It gives all the cheesy creaminess of traditional white chili without any of the dairy, and the flavors come together so wonderfully! I make a large batch so I can freeze what’s left in single serving mason jars for instant lunches later on.

Ingredients:

14 c. veggie broth

1 c. mild green chili’s (fresh roasted or canned)

6 cans beans (2 black, 2 pinto, 2 white)

4 c. corn (can or frozen)

1 c. finely chopped white onion

6 Tbs. lime juice

1 tsp. coriander

1½ tsp. cumin

1 tsp. turmeric (optional)

½ tsp. chili powder (more for spicier chili)

1 tsp. garlic powder

1 tsp. hot sauce (I prefer Cholula)

2 c. raw cashews

½ c. nutritional yeast

Toppings: Chopped avocado, tortilla chips, chopped tomatoes

Directions:

Put all ingredients in crock pot except the cashews and nutritional yeast. Soak cashews in water and set aside. Cook on low for 4-6 hours. Drain cashews and blend with nutritional yeast and 2c broth (from the soup) until creamy, then stir into the chili. Serve with preferred toppings.  

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My green juice recipe

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Tips to staving off hunger pains during a fast or cleanse.

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I am on day 2 of my detox which includes a 3 day juice fast of 64 ounces/day of fresh juiced cleansing fruits and vegetables (mostly vegetables), and on the fourth day I will add whole, raw fruits and vegetables along with the juice. This is my beet, carrot, apple, lemon, ginger recipe--and it’s my favorite!

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Shopper’s Guide to Affordable Groceries

As someone who consumes and juices a significant amount of organic fruits and vegetables daily, it is a top priority for me to find the most affordable produce. After years of shopping at 3-4 places to get what I hoped were the best deals, I finally set out to determine once and for all where I could get the best quality groceries for the best price.

I hit the most common locations people shop it and compared prices on tons of the same items at each location. And I took this research beyond produce and compared all the main food items I regularly purchase. This project took weeks to complete, and so I decided to spread my efforts and share my findings with you!

The locations I chose were based on those that tout the healthiest food and the best savings. I did not include Walmart due to its poor produce quality and limited organic options, nor did I include Whole Foods with its high prices. The stores I compared are as follows:

Costco

Trader Joes

Sprouts

King Soopers (best mainstream grocery store for organic options with reasonable prices)

Farmers Market

I compared all the main food categories I consume, which are as follows:

Organic produce

Conventional produce

Dry grains, beans, nuts, and seeds

Organic packaged foods such as cereal and almond milk

Canned goods like beans and marinara sauce

Resolution:

1. First place goes to…Costco! Costco came out at the lowest price per pound on bulk dry products, canned goods, and on all produce except for organic berries, which were mostly more expensive than its competitors. But here is the caveat, while Costco has the lowest price per pound, there are a few factors that will make Costco shopping raise your grocery bill each month:

     1. Costco produce is often much larger than at other stores; So if your kid will eat a whole apple, no matter the size, and just discard what’s not finished, that ends up being a more expensive apple.

     2. As Costco produce is bulk, you will buy more than you normally would need for the week, but then feel the need to use it up before it goes bad. Thus you are consuming, sharing, or accidentally wasting, more produce than you normally need.

    3. Costco savings encourage you to splurge on the more costly items. For instance, you would normally purchase more of the affordable produce like bananas and oranges, and less of the expensive ones such as berries and mangoes. But because of the “great deal,” you end up gorging on the higher end produce. You may save money on those 4lb of strawberries, but if you would normally just buy 1lb for the week, you’ve tipped your budget.

    4. Costco has new and exciting items that are rather tempting. While you may justify in the moment that it’s an item you need and will consume, if it’s not something you intended to purchase before, it becomes an added expense.

So Shop Costco wisely: Only buy the type and quantity of food you would normally get at a regular store and that you know you need. Also, try not to be dazzled by new unique products. Limit yourself to one unplanned splurge and then stick to the list!

2. Our runner up is Trader Jo’s. Because Trader Jo’s uses their own label, their produce and packaged items are the second-most affordable compared to the rest of the stores, with the exception of dry goods like nuts and seeds. (A little known secret about the Trader Jo’s label, and most store-brand labels for that matter, is that they do not produce their own product. They simply make deals with big name companies to use their product and put their own name on it, so you are getting the same quality as the expensive name brands.)

The downside to Trader Jo’s is their limited stock and packaged produce. You will not find heads of lettuce or beets with greens. Also, their produce is all sourced and shipped from the same place, so you won’t see local items usually like you sometimes will find at places like King Soopers.

3. Third place is a tie between King Soopers and Sprouts. Sprouts has the second-best prices for dry bulk items, but their organic packaged goods are more expensive than King Soopers. Their produce is priced very similarly, but Sprouts sales tend to be better than King Soopers. So if you hit Sprouts on Double Coupon Wednesday and stick mostly to the sale items, that may make up for the more expensive packaged goods.

4. Coming in at last place is the Farmers Market. Even compared to organic grocery store prices, most local Farmers tend to cost a little more (some larger farms cost less, so be sure to peruse the markets near you for the best priced farms). Before this turns you off to Farmers Markets, consider these important benefits:

    1. Local produce has been picked ripe, not green, which means it has significantly more nutrients than the produce at the store. This means you can consume less produce each day for the same, or better, health benefits.

    2. The flavor of fresh local produce knocks grocery store produce out of the park! This means less of a need to coat your food with salt and flavorings, and also a greater satisfaction in snacking on a fresh apple verses potato chips.

    3. Even if it’s not organic, local farms use significantly less pesticides, and no GMOs.

    4. It’s always better to support your local farms because you are supporting family business in your community, rather than supporting large scale farms that usually cause more environmental damage and participate in unfair and unethical treatment of employees.

    5. You will have far less chances of consuming contaminated produce that is recalled for dangerous viruses or bacteria. The closer your food is to home, the better.

*Note on Farmers Markets: not all produce is grown locally. Farmers often bring in produce from out of state that they can’t grow. So if local is important to you, be sure to inquire where the items are grown.

Conclusion:

Clearly, price tags are not the only important factor. Determining where to shop will depend on your needs. This is where I have landed:

               I always spend more each month when I frequent Costco, so I only go once per month and purchase only my staple foods with a long shelf life, and only a few produce items that I use a lot of, like spinach and bananas.

               Trader Jo’s does not have all the items I need and it’s not close to my home, so since time and gas also equal money, I don’t shop there very often.

               Now that Sprouts is as close to my house as King Soopers, it has become my regular grocery store. It also has the greatest variety of produce and the plant-based items I need. I shop there twice a month for 1 week of produce and 2+ weeks of dry and packaged goods.

               On the off weeks when I need more produce, I simply hit my neighborhood Farmers Market for some fresh fruits and veggies. This way I only do my meal planning and groceries twice per month, and make a quick produce stop in between. That’s what works for me; now you can use this information to your advantage and find works for YOU. Happy shopping!              

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How to Cure Picky Eaters, Part Two - Selene River Press

This is the second and final part of my series on helping children eat nutritious food. For the first part in the series, please see “How to Cure Picky Eaters, Part One.” Getting persnickety eaters to enjoy a variety of nutritious foods can feel like a futile mission. When you consider how many unhealthy influences our kids face—birthday parties, holiday ...

If you thought part one was helpful, see if these next 5 tips work for your kids as well!

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How to Cure Picky Eaters, Part One - Selene River Press

Few things are more discouraging than planning a nutritious meal, gathering healthy ingredients, and cooking the wholesome dish for your family—only to be met with a chorus of complaints: “This looks gross!” “What’s that green stuff?” “I hate tomatoes!” And the ultimate, “I’m not eating that.” Your heart sinks. Your temperature rises a little (or a lot). Every parent has ...

Check out this blog I wrote for SRP, and tell me how any of these tips work for your kids! (Any animal product suggestions are from this site’s editor, not me.)

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This is my fresh, roasted chili salsa recipe. My favorite farmers market concoction!

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My Blendtec vs. Vitamix review. Find out which one I just changed to and why. PLUS get my chocolate protein shake recipe!

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September Detox Month

Flush into Fall with September Detox Month!  My husband Paul is about to undergo a vigorous detox/juice flush for the whole month of September in an effort to conquer his cancer (this is just week one’s produce). 

So I have decided to declare September national cleansing month, to give us all a healthy head start into the holiday seasons (a healthy liver is a pumpkin pie detoxing liver ). I have created a standard and far less extreme detox, with 2 options for a simple or full cleanse. Here’s to a healthy autumn! 

First thing: Schedule 1 or 2 weeks in September to do your detox, and make your meal schedule and shopping trips the week before to prepare. You may also choose to do your cleanse the entire month of September for optimum results, but even just 1 or 2 weeks will prove highly beneficial. Then select a detox option below.

Easy Morning Detox Option:

1. Start each morning with 8-16oz purified water (hot water with fresh lemon juice is even better).

2. Have a morning detox green smoothie or green juice

Each is 1 serving. The smoothie will be more filling and you can sip on it throughout the morning. The juice should be consumed right away as nutrients will quickly oxidize.

JUICE: (swap out any items for your favs, just keep the leafy greens, lemon and ginger)

1.       1 whole bunch/head of leafy greens (spinach, Kale and Chard are great)

2.       1 cucumber

3.       2 celery stocks

4.       1 green apple (+ 1 red apple if you like it sweeter)

5.       ½ lemon

6.       1” piece ginger root

7.       ¼ bunch parsley

SMOOTHIE: (swap out any items for your favs, just keep the leafy greens, lemon and ginger)

1.       ½-1 bunch/head of leafy greens (discard stems if they are too strong for you)

2.       ½ cucumber

3.       ½ ” ginger root

4.       1 banana

5.       ½ c. frozen pineapple

6.       Juice of ½ lemon

7.       5 stems parsley

8.       2 c. purified water (add some ice if you prefer).

Starting your day with a fresh green drink will do WONDERS for your health and energy throughout the day. I have found that this is the single greatest immune booster for my family; cold and flu season doesn’t touch us! Never underestimate the power of greens.

 If you wish to be free of various common ailments, such as digestive issues, bloating, weight gain, insomnia, low energy, headaches and other pains, or more serious health concerns, you may want to take this to a full cleanse. In which case, add these daily guidelines:

Full Detox Option (add to the morning detox):

1.       Consume another green juice or smoothie for lunch

2.       If you are hungry between meals, have another green drink or raw fruits, nuts, or vegetables (dip in oil-free & sugar-free dressing or oil-free hummus).

3.       Dinner:

a.       Start Dinner with a fresh green salad with oil free and sugar free dressing (there are many recipes on pinterest).

b.      Eat only whole, organic (if possible), unprocessed fruits, vegetables, beans, nuts, seeds, and whole grains—brown rice, quinoa, whole grain pasta (no bread). Gluten-free is best during the cleanse.

c.       Dinner can be cooked, but omit sugar, oil, or much salt. An example would be vegetables sautéed in vegetable broth with Asian herbs and spices over quinoa, or brown rice burrito bowls with beans, multiple veggies, chopped avocado, and salsa to top.

 At the end of your cleanse, however you choose to do it, you will be amazed at how dramatic your results can be in so short a time! Here’s to a healthy autumn!

Important Notes:

1. Always take into consideration any personal health problems, doctor recommendations, and allergies before undergoing any diet change.

2. Detoxing diets purge your system of environmental toxins that store in your liver, kidney, gall bladder, colon, and fat cells (to name a few). This cleansing process can cause mild side effects initially such as headaches, low energy, and frequent bathroom visits. These will subside and positive side effects will come bursting through. So be patient, but also listen to your body and notice any changes that may be harmful.

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Scrambled Tofu

My favorite use for tofu is tofu scramble.

My pre-vegan mornings were filled with savory scrambled egg concoctions, and admittedly eggs were my first concern when my research led me to a plant-based lifestyle. I even ignored the many tofu scramble recipes that came my way, as I was not yet a fan of tofu.

But when I finally braved my first tofu scramble, I was hooked! It’s delicious! Of course it doesn’t taste exactly like eggs, but as with all dietary changes, you learn to love the new flavors and appreciate different foods for what they are, not what they resemble. I think if I tasted eggs again I would find them very unappetizing—taste buds truly do adapt! My mornings are again filled with sautéed mushrooms, avocados, black beans, roasted tomatoes…mmmm; all folded into a delicious scramble, just like the old days—minus the animal product!

 A note on soy: one reason I did not warm up to tofu immediately was due to rumors that float around about the negative implications of the estrogen qualities of soy. I banned soy milk from my kitchen for years and avoided tofu as much as I could. However, after years of researching unclear data about the positive or negative effects of soy, I found some highly reassuring evidence sourced from Dr. Michael Gregor, showing that phytoestrogens—estrogens sourced from plants—do not have the same negative impact on our bodies that estrogen hormones can have, and they actually have proven to prevent and help reverse estrogen sensitive cancers in women! This was such a relief as tofu is both extremely versatile and a great source of protein. So scramble away my friends!

There is one important caveat: soy crops are among the most genetically modified crops in the country. GMO’s are no Bueno to our non-genetically modified bodies that prefer things the natural way. So always buy non-GMO or organic (always non-GMO) soy products.

 *Note: I held on to my ground meat chopper and wasn’t quite sure why, but boy am I glad I did! This little tool works the best for chopping a block of tofu into the perfect scramble.

 Tofu Scramble

-By Janette Coleman

Vegan, gluten-free, nut-free

Time: 15 min.      Serves: 4

 Ingredients:

1 pkg. extra firm tofu

2 tsp. nutritional yeast

1 tsp. turmeric

½ tsp. garlic powder

½ tsp. onion powder

¼ tsp. salt

Pepper to taste

2-3 Tbs. Vegetable broth

Directions:

Drain and place tofu in pan on medium heat. Chop up with meat chopper or spatula. Add vegetable broth, nutritional yeast, and seasonings. Mix until incorporated and continue to cook, stirring occasionally, until most of the moisture has evaporated. Serve as is or mix in sautéed veggies. I love to use them in breakfast tacos!

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Pina Colada Sorbet

As we enter into the hot summer months, refreshing cool desserts beckon to us.

This sorbet provides a dairy free, whole fruit treat with no added sweeteners, but all the flavor and satisfaction you expect from a frozen treat on a hot summer day. 

Pina Colada Sorbet -By Janette Coleman (Free of gluten, sugar, dairy, Soy) Serves 2-3 Time: 5 min.

Ingredients: 1 ½ C. Frozen Pineapple ½ frozen banana ¼ C. Coconut cream (from canned coconut milk) 1 Tbs. Shredded unsweetened coconut ¼ C. Pineapple juice

Directions: Put all ingredients in high power blender or food processor, less ¼ c pineapple. Blend until smooth. Add remaining ¼ c. pineapple and blend slightly to create pineapple chunks.