Let’s talk about why (beyond the fizzy fabulousness) kombucha is so good for you, especially when paired with hibiscus in this tangy, floral recipe. It’s a powerhouse that’ll lift your body, mind, and spirit in the most delicious way.

Why Kombucha Is a Gut-Loving Gem

Kombucha, that fermented tea we all adore, has been sipped for centuries, and for good reason—it’s loaded with benefits! It’s packed with probiotics, thanks to the SCOBY (a symbiotic culture of bacteria and yeast—don’t freak, the yeast here is the healthy kind, like Saccharomyces cerevisiae!). These good yeasts work with bacteria to ferment the tea, creating probiotics and even B vitamins like B1, B2, B6, and B12, which a 2015 study in the Journal of Food Science and Technology found. Those B vitamins help fight fatigue and keep your cells humming, while the healthy yeast supports the probiotics that balance your gut bacteria, easing digestion and cutting down on bloating, as the Cleveland Clinic confirms.

A 2017 study in the Journal of Food Science found kombucha’s got Lactobacillus species that help your gut absorb nutrients better and calm inflammation. Those probiotics also give your immune system a boost—70% of it lives in your gut, says Healthline, and a 2019 study in Food Microbiology showed kombucha’s acetic acid fights off pathogenic bacteria to keep you strong. It’s also way lower in sugar than sodas (think 2-6 grams per 8 oz versus 39 grams in a soda can, per the National Sleep Foundation), making it a refreshing way to hydrate without the junk. Plus, it’s got antioxidants from the tea—polyphenols that fight oxidative stress and help your liver detox, according to a 2014 study in the Journal of Agricultural and Food Chemistry. It’s a daily dose of goodness in every sip!

Hibiscus: Your Heart’s New Best Friend

Hibiscus, the ruby-red flower giving this kombucha its floral zing, isn’t just pretty—it’s a heart-health hero! It’s loaded with antioxidants like anthocyanins and polyphenols, which tackle oxidative stress and inflammation, keeping your body resilient. A 2015 study in the Journal of Alternative and Complementary Medicine found hibiscus tea cut oxidative stress markers by 20% in just 4 weeks—that’s some serious power!

Even better, hibiscus works wonders for your ticker. A 2010 study in the Journal of Nutrition showed that drinking 3 cups of hibiscus tea daily for 6 weeks lowered systolic blood pressure by 7.2 mmHg in folks with mild hypertension, thanks to its natural diuretic effect that eases fluid buildup and reduces strain on your heart. The American Heart Association adds that hibiscus’s anthocyanins help lower LDL cholesterol oxidation, cutting your risk of heart disease. Pair that with kombucha’s probiotics, which a 2020 study in Nutrients says can reduce inflammation markers like C-reactive protein (a heart disease risk factor), and you’ve got a drink that’s a one-two punch for keeping your cardiovascular system humming—naturally and deliciously!

My Hibiscus Kombucha Recipe: Let’s Whip It Up Together!

Here’s how I make this tangy, heart-loving drink—it’s easier than you think, with steps that flow as smooth as a lazy afternoon.

Makes 1 Gallon

Ingredients for the Base Kombucha (First Fermentation):

• 1 organic SCOBY (symbiotic culture of bacteria and yeast—buy online or from a friend)
• 1 cup plain organic kombucha (starter liquid—only if your SCOBY doesn’t include it; for later batches, use liquid from your previous batch)
• 2 Tbs organic, loose black tea (or 6 tea bags)
• 1 cup organic sugar (I use raw—sugar feeds the SCOBY)
• 1 gallon filtered water

Tools:

• Organic cotton, reusable tea bag if using loose tea
• Small pot
• Large glass jar (1-gallon capacity)
• Unbleached coffee filter and rubber band

Directions:

Ingredients for Hibiscus Flavoring (Second Fermentation):

• 2 Tbs dried, organic hibiscus flowers (food-grade, from a health store or online)

Tools:

• Stainless steel funnel
• 6-7 16oz swing-top, airtight bottles (one gallon of brewed kombucha yields 6-7 16 oz bottles)

Directions:

Tips (The Wise & Wild Way)

• Sanitize all equipment with vinegar (not soap) to keep the SCOBY happy.
• Instead of storing your SCOBY, just start another batch right away!
• New SCOBYs grow with each batch—share with a friend or compost the extras!
• If you prefer just plain kombucha, just bottle without the second fermentation.
• Get creative: Use the same process for other flavors like dried lavender, orange peel, rose hips, or even milk thistle for liver support—the possibilities are endless!
• Wise Reminder: Don’ forget to burp each day during your second fermentation

Print out the recipe here and find the whole kit and caboodle Kombucha Kit on my Resource Page—helping to keep it simple and healthy!

Keep the Kombucha Vibes Bubbling with More Wellness Wisdom

Want more recipes and wellness wisdom to nourish your body, mind, and soul? Join my newsletter for weekly tips straight to your inbox, and tune into Sharise Uncut for raw, real chats that’ll inspire your journey—let’s keep the good health going!

Note: While we’d love to eliminate plastic altogether, sometimes that’s not always practical. If you can find glass containers with ventilated lids, that’s the best choice for keeping your produce fresh while avoiding plastic. If not, make sure your plastic is BPA-free and only store cold foods, as heat can cause plastic to leach into your food.

Tip (The Wise & Wild Way): For beans, legumes, grains, nuts, or seeds in this article, soak or ferment them before cooking to make them easier on your digestion—it’s an ancestral trick to unlock their full goodness! This also helps reduce anti-nutrients like phytic acid, making nutrients more bioavailable.

Grab your PDF guide below

Tips from a Farmer

To keep your produce at its best, follow these easy storage and handling instructions, complete with cooking ideas to make the most of your fresh haul.

Fresh Vegetables

Artichokes

Keep artichokes refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Steam and serve with organic browned butter and vinaigrette for dipping.

Arugula

Keep arugula refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration. Arugula is good raw in a salad or cooked with other leafy greens.

Asparagus

Cut an inch off the bottom of asparagus spears. Submerge ends in water and refrigerate (32-36°F). Steam or sauté until just tender – do not overcook!

Beets

Keep beets refrigerated (32-36°F). The stems can be removed and they do not need to be in a plastic bag. Roasted beets are one way to prep beets for mixed salads. Preheat the oven to 400°F. Place beets in a covered baking dish with a splash of water to retain moisture, and roast until tender, about 1 hour.

Bok Choy

Keep bok choy refrigerated (32-36°F), storing in a perforated plastic bag. Wash and chop bok choy. Stir-fry with ginger and garlic, adding a splash of traditionally fermented soy sauce just before serving—look for organic brands labeled “Naturally Brewed,” or try Tamari, a wheat-free variety that’s better for those with wheat sensitivities.

Broccoli, Broccolini, Broccoli Rabe

Keep broccoli refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Steam or sauté.

Cabbage & Brussels Sprouts

Store cabbage and Brussels sprouts in the refrigerator (32-36°F), in a perforated plastic bag. Chop cabbage or trim Brussels sprouts and blanch for 12 minutes in boiling salted water, or until they are tender.

Carrots

Keep carrots refrigerated (32-36°F). Remove tops and store in a perforated plastic bag. Eat raw as a snack or sauté with organic ghee and garlic.

Cauliflower & Romanesco

Keep cauliflower refrigerated (32-36°F). Chop and eat raw as a snack or in a salad, or steam and serve with salt and pepper. You can also place the cauliflower on a baking sheet, top with organic melted butter, sea salt and freshly ground pepper, and bake at 400°F for 20 minutes.

Celery

Keep celery refrigerated (32-36°F), stored in a perforated plastic bag. Chop and use in salads or in a stir-fry.

Cucumbers

Keep cucumbers refrigerated (32-36°F). Slice them thinly and mix with yogurt, salt and pepper for a quick salad that’s cool for summertime.

Eggplant

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Prepare Barbecue (medium-high heat). Place eggplant rounds on rimmed baking sheet; brush with organic melted ghee, then sprinkle with salt and pepper. Place rounds on grill and cook until tender and golden, about 4 minutes per side.

Fava Beans

Keep fava beans refrigerated (32-36°F), in a perforated plastic bag. Take the beans out of the pod. To cook, blanch in boiling salted water for 1-3 minutes, then transfer to an ice bath to cool. Slip off the waxy outer skin by pinching each bean between your fingers. Sauté the peeled beans with organic butter, garlic, and onions.

Fennel

Keep fennel refrigerated (32-36°F). You can use the green fronds with meats or fish when roasting. Trim the white bulb and slice into ½ inch thick slices. Place on baking sheet and drizzle with organic melted butter and sea salt. Bake at 375°F for 20 minutes. This gives the fennel a sweet, caramelized flavor.

Garlic

Store whole heads of garlic in a cool, dry, dark place (45-50°F) with good ventilation, but do not refrigerate. However, always refrigerate peeled or cut garlic in a sealed container. Use in dressings, marinades and stir-frying for flavor.

Greens: Kale, Collard Greens, Chard, Mustard Greens

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Discard stems or put aside for stock. Chop leafy part and wash thoroughly. Strain—greens are now ready to sauté with organic butter, onions, and garlic or steam and serve with a wedge of lemon.

Green Beans

Keep refrigerated (32-36°F), in a perforated plastic bag. Trim green beans and boil in salted water for 4 minutes. Strain and toss with a bit of organic melted butter.

Green Onions

Keep refrigerated (32-36°F) in a sealed plastic bag. Use fresh in salads or marinades, or sauté with organic ghee and vegetables.

Kohlrabi

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Slice the kohlrabi and eat plain, or grate it into a savory salad.

Leeks

Keep leeks refrigerated (32-36°F). Trim white part, discard greens. Slice the white part into ½ inch rounds. Place in glass dish and drizzle with organic melted butter; bake at 350°F for 30 minutes.

Lettuce

Keep lettuce refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration. Lettuce is good in sandwiches or simply tossed with vinegar and organic, cold-pressed olive oil.

Onions

Store whole onions in a cool, dry, dark place (55-65°F) with good ventilation, away from other vegetables (which can absorb the onions’ moisture). Always refrigerate cut onions. Heat a pan over medium-high heat, add organic butter or organic ghee, and then add the cut onions. Cook until caramelized and add to any dish for a deep, rich taste!

Parsnips

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Use a mixture of parsnips and potatoes the next time you make mashed potatoes with organic butter—you will get a much richer, complex taste!

Peppers

Store whole peppers in a cool, dry, dark place (45-50°F), away from fruits to avoid over-ripening. Always refrigerate cut peppers. Gypsy and bell peppers can be eaten raw as a snack or in a salad. Sweet peppers are also great stir-fried.

Potatoes

Store whole potatoes in a cool, dry, dark place (45-50°F) with good ventilation, but do not refrigerate. Boil potatoes on stovetop or bake small potatoes on a baking sheet at 400°F for 30 minutes.

Radishes

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Wash radishes and serve alongside carrots with dip for an apéritif (a fancy French word for a pre-meal appetizer served to stimulate the appetite and improve digestion).

Snap Peas

Keep snap peas refrigerated (32-36°F), in a perforated plastic bag. Take the snap peas out of the pod and sauté with organic ghee and sea salt.

Spinach

Keep spinach refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration. Wash spinach and remove stems. Sauté onions in organic butter over medium heat; when browned, add the spinach. Once it is completely wilted, add salt and pepper to taste. Serve as a side dish or mix into a GAPS-friendly soup.

Summer Squash

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Fire up the barbecue. Cut squash in half lengthwise. Place on rimmed baking sheet; brush with organic melted ghee, then sprinkle with salt and pepper. Place squash on grill and cook until tender and golden, about 4 minutes per side.

Sweet Potatoes

Store whole sweet potatoes in a cool, dry, dark place (45-50°F) with good ventilation, but do not refrigerate. Cut in half lengthwise and place on a baking sheet; top with organic melted butter, sea salt and freshly ground pepper, and bake at 400°F for 30 minutes. You can also top with organic butter and a drizzle of honey for a sweet touch.

Tomatoes

Keep tomatoes at room temperature (55-70°F). Do not refrigerate, as it will make the tomatoes mealy and flavorless. Cut tomatoes and mix with a balsamic dressing made with organic, cold-pressed olive oil or slice tomatoes, drizzle with organic, cold-pressed olive oil, and serve with fresh mozzarella.

Turnips & Rutabaga

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Peel 1 lb turnips or rutabagas and cut into 1-inch-thick wedges. Melt organic butter in a heavy skillet over medium heat, then add turnips or rutabagas, ½ cup water, ½ tablespoon lemon juice, and ½ teaspoon salt and bring to a boil. Reduce heat to low and simmer, covered, 30 minutes. Increase heat to medium and stir turnips, then briskly simmer, uncovered, until all of liquid has evaporated and turnips are glazed and just tender, 20 to 35 minutes (they should be cooked through but still retain their shape).

Winter Squash

Store winter squash in a cool, dry, dark place (45-50°F). Cut into cubes and place on a baking dish. Roast at 375°F for 30 minutes.

Fresh Fruits

Apples

Keep apples refrigerated (32-36°F), storing them away from vegetables, as apples produce ethylene, a ripening agent. Eat raw as a snack, or slice into a green salad with walnuts or pecans. Apples are also delicious when thinly sliced and incorporated into a sandwich with soft-ripened cheese.

Avocados

Ripen avocados in a paper bag on your countertop; when fully ripe, store whole avocados in a cool, dry, dark place (45-50°F). Mash the avocados and add a bit of lemon juice, salt and pepper for a simple guacamole.

Cranberries

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Cranberries can also be frozen for later use. They are wonderful in chutneys and when boiled down with mandarin juice and served with roasts.

Figs

Keep figs refrigerated (32-36°F). They are perfect plain and also drizzled with honey for dessert.

Grapes

Keep grapes refrigerated (32-36°F), in a perforated plastic bag. Do not wash until ready to use. Grapes are a wonderful accompaniment to a cheese course and are tasty in fruit salad.

Kiwis

Keep kiwis refrigerated (32-36°F), away from other fruit to prevent over-ripening. Eat plain or sliced into a fruit salad. Sliced kiwis are wonderful with yogurt!

Lemons & Limes

Store in a cool, dry, dark place (45-50°F), away from other fruits to avoid absorption of off-flavors. Wash before using. Lemons and limes are good in salad dressing, iced tea and simply squeezed into a pitcher of water for a kick of flavor.

Mangoes

Keep mangoes refrigerated (32-36°F). Mangoes are good plain and are a great addition to fruit salad.

Melons

Store whole melons in a cool, dry, dark place (45-50°F), away from other fruits. Always store cut melons in the refrigerator. Eat plain or cut into small pieces in a fruit salad.

Oranges, Grapefruit & Mandarins

Store in a cool, dry, dark place (45-50°F). Always refrigerate cut citrus. Oranges, grapefruit & mandarins are a seasonal pleasure – they’re great eaten plain or make for delicious fresh squeezed juice.

Pears

Store whole pears in the refrigerator (32-36°F). Pears are tasty plain, but can also make for an elegant dessert. Cut in half lengthwise and lay on a baking dish; top with organic butter and a drizzle of honey and bake at 350°F for 25 minutes.

Persimmons

When ripe, store them in the refrigerator (32-36°F). There are two varieties of persimmons – Fuyu and Hachiya. The Fuyu variety can be eaten plain, biting into the persimmon like you would an apple. Cook the Hachiya variety in stews or in apple pie or wait until they are so ripe they are soft and mushy, then they can be eaten fresh. Freezing the Hachiya also removes the surprising texture they possess when eaten firm and uncooked.

Pomegranates

Keep pomegranates refrigerated (32-36°F). To remove the seeds: Cut out the blossom end, remove some of the white pith, but do not break the red pulp around the seeds. Score the skin into quarters. Break the pomegranate into halves and then halve again following score lines. Bend back the rind and pull out the seeds. Eat seeds whole or juice into mixed drinks.

Rhubarb

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Chop and place in a pot with ½ cup of water. Let the rhubarb cook down into compote, adding honey to taste.

Stone Fruit: Nectarines, Apricots, Peaches, Plums, Pluots, Apriums

Store whole stone fruit in the refrigerator (32-36°F). Eat plain as a snack or in a fruit salad.

Strawberries & Bush Berries

Fresh berries are highly perishable. Store them in the coldest part of the refrigerator (32-36°F), loosely covered with plastic wrap. Do not wash until ready to use. Serve plain or in a fruit salad.

Others

Herbs

Remove band or tie; wash and dry. Snip off the ends and submerge them in a glass of water. Cover with a plastic bag and leave in the refrigerator. Add herbs to sauces, such as tomato sauces for flavor.

Lavender

Great for decoration or the lavender florets can be used for seasoning and baking. This is most likely Provence lavender which is not as mild as preferred culinary lavenders but is great for decoration or aromatherapy uses.

Mushrooms

Store mushrooms in a paper bag in the refrigerator (32-36°F). Sauté with organic butter or organic ghee and garlic.

Nuts

Store nuts in a cool, dry, dark place (45-50°F), off the floor, in a Ziploc bag. Do not refrigerate, as the environment is too moist. Nuts can also be frozen in airtight containers for longer term storage; this prevents the nuts from going stale. Wise & Wild Way: Make Crispy Nuts for better digestion

A Trick to Revive Your Wilted Greens or Lettuce

Wilted Greens

Wilted greens and lettuce are often just dried out, which can still occur even if the greens remain in constant refrigeration.

Cold Water Overnight

Submerge the wilted greens in cold water by placing them in a dish, filling it with water, and putting it in the refrigerator overnight. Now you never need to compost your wilted greens or lettuce.

What’s Next?

Can’t remember all that? No problem, the good news is, I created a PDF guide here. Sign up for my newsletter and grab it, along with other fantastic freebies designed for women like us! And don’t forget to tune in to my podcast, Sharise Uncut for raw, real insights and tips to feed your mind, body, and spirit.

~Inspired by a life of dreams and determination.

Why Gravlax Is a Nutritional Gem

This Swedish Gravlax isn’t just a pretty dish—it’s a nutritional goldmine for women looking to fuel their bodies with the best. Wild salmon is the star here, and keeping it raw through the brining process preserves all its goodness. It’s packed with omega-3 fatty acids, which are crucial for heart health, reducing inflammation, and supporting brain function. These healthy fats also help balance hormones and keep skin glowing—something we all appreciate as we age! Wild salmon is also rich in vitamin D, selenium, and B vitamins, supporting bone health, immunity, and energy levels. For mid-life women at risk for nutrient deficiencies, this is a delicious way to load up on what your body needs.

The brining process with natural salt and lemon juice not only enhances flavor but also acts as a natural preservative, keeping the salmon fresh without cooking away its nutrients. The salt draws out moisture, concentrating the flavors and nutrients while making the texture tender and silky. Lemon juice adds a boost of vitamin C, which supports collagen production and immunity, while fresh dill brings antioxidants and a calming effect on digestion. I love how this method lets us enjoy salmon in its purest form, honoring how God designed this fish to nourish us with every vibrant bite.

A Taste of Tradition

Gravlax has a history that goes back centuries, rooted in Scandinavian ingenuity. The name comes from the Swedish words grav (grave) and lax (salmon), because in medieval times, fishermen would bury salmon in the sand with salt to ferment it—a practical way to preserve fish before refrigeration. Traditionally, gravlax is cured with a dry mix of salt, sugar, and dill, but this recipe uses a brining method, soaking the salmon in a saltwater solution with lemon and honey for a fresh twist. This particular version comes straight out of Dr. Natasha Campbell-McBride’s Gut and Physiology Syndrome and Gut and Psychology Syndrome books—it was a staple in my husband’s healing journey and something we still eat regularly for its nourishing benefits. I love how this dish connects us to our ancestors, who knew how to work with nature to make food last while keeping it delicious. It’s a tradition that’s evolved over time, and I’m thrilled to share it with you!

Swedish Gravlax Recipe

This Swedish Gravlax is a breeze to make, requiring just a short brining time to infuse the salmon with flavor. It’s perfect for adding to salads, serving with avocado and olive oil, or just eating straight out of the dish—versatility at its finest!

Makes: 4-6 servings

Prep Time: 1 ½ hours

Ingredients:

• 1 lb skinless, boneless wild salmon fillet (check for pin bones)
• 1 quart filtered water
• 1 ½ Tbsp natural salt
• 1 Tbsp raw honey
• Juice from 2 organic lemons
• 2 Tbsp fresh, finely chopped dill
• 1 tsp coarsely ground black pepper
• Optional: Avocado, olive oil, or salad greens for serving

Equipment:

• Deep glass Pyrex dish with cover

Directions:

1. Cut the salmon into ¼-inch thick slices and place them in a deep glass Pyrex dish.
2. Sprinkle the dill and coarsely ground black pepper evenly over the salmon slices.
3. In a bowl, dissolve the natural salt and raw honey in 1 quart of filtered water to make the brine, then stir in the lemon juice.
4. Pour the brine over the salmon, ensuring the fish is fully submerged. Cover the dish with its lid.
5. Let the salmon sit at room temperature for 1 ½ hours to brine.
6. After brining, transfer the dish to the refrigerator to chill and let the flavors meld. It will keep for up to 2 days.
7. When ready to serve, remove the salmon slices from the brine and pat dry. Serve as is, add to salads with avocado and a drizzle of olive oil, or enjoy straight from the dish. Savor the fresh, vibrant flavors!

Tips (The Wise & Wild Way)

• Make sure to use wild salmon for the best flavor and nutrient profile—farmed salmon often lacks nutrients and can contain dyes you don’t want in your body.
• The gravlax keeps in the fridge for up to 2 days after brining; consume within this time.
• If you’re new to raw fish, ensure your salmon is fresh and from a trusted source to avoid any concerns.

Print this recipe: click here and indulge in a dish that’s as fresh as your spirit!

Join the Journey

This Swedish Gravlax is just one of the many recipes I share in my Cook with Confidence Class where we dive deeper into traditional cooking practices that transform your health—only on SPBTV. If you want more ways to fuel your days with energy and joy, subscribe to my newsletter and tune in o my podcast, Sharise Uncut, where I cut the BS around health, life, and everything in between. Let’s nourish your body and soul together—I’m here to cheer you on every step of the way!

Why This Casserole Works Wonders

This Quinoa Casserole isn’t just a tasty meal—it’s packed with benefits that make it a smart choice for women looking to nourish their bodies. Quinoa is the star here, and for good reason. It’s naturally gluten-free, making it gentle on sensitive tummies, and it’s loaded with fiber, magnesium, and antioxidants to keep blood sugar steady, support heart health, and fight off inflammation. That means more energy, better hormone balance, and a happier gut—no mid-morning crashes or bloating!

The overnight soak in whey (or lemon juice if you’re dairy-free) takes this dish to the next level. Soaking quinoa for 12-24 hours reduces phytic acid, an “anti-nutrient” that can block the absorption of minerals like magnesium, zinc, and iron in our gut. This step is a game-changer for midlife women at risk for mineral deficiencies and bone loss. It also makes the quinoa easier to digest, reducing bloating and discomfort. Using whey for soaking adds a boost of probiotics, supporting gut health, immunity, and even mood. The addition of crispy almond slivers, green onions, and cilantro brings in healthy fats, vitamins, and a burst of flavor, making this casserole a nutrient-dense delight that’s as good for your body as it tastes.

The Day I Knew It Was a Hit

I’ll never forget the day I brought this Quinoa Casserole to a casual community get-together. It was a potluck-style event where everyone brought a dish to share, and I was eager to see how my recipe would go over. Unbeknownst to me, a few of the attendees were strict vegetarians—not for health reasons, but for political ones. I had no idea when I set my casserole down, made with meat stock, butter, and all that savory goodness.

When we all sat down to eat, the praise started pouring in. People were raving about how flavorful and comforting it was, and I noticed those vegetarians piling their plates high, going back for seconds and thirds, eating like it was their last meal. I was beaming—until I overheard someone mention they were vegetarian. My heart sank. I’d had no idea, and now I was torn: should I tell them the casserole wasn’t vegetarian? They were enjoying it so thoroughly, savoring every bite, their faces lit up with pure delight. I thought, “Why spoil their fun?” Who knows when they’d eat with such pleasure again? When they asked for the recipe, I just smiled and politely said, “It’s a secret grandma recipe.” They nodded, still savoring the last bites, and I let them enjoy the moment—sometimes, a little joy at the table is worth more than the truth.

Quinoa Casserole Recipe

This Quinoa Casserole is a breeze to whip up, and the overnight soak ensures it’s as nourishing as it is delicious. It’s perfect for gatherings, potlucks, or a cozy family dinner—just maybe check if your guests are vegetarian first!

Makes: 6-8 servings

Ingredients:

• 2 cups quinoa (rinsed well)
• ¼ cup whey (or 1 Tbsp lemon juice for dairy-free)
• 4 cups filtered, warm water (for soaking)
• 4 cups meat stock (for cooking)
• ½ cup butter
• 1 bunch chopped green onions
• ½ cup crispy raw almond slivers (see Tips)
• ½ cup coarsely chopped cilantro
• Optional: Extra cilantro for garnish

Prep (12-24 hrs):

In a large bowl, combine the quinoa with 4 cups of filtered, warm water (not hot) and ¼ cup of whey (or lemon juice). Cover and let it soak on the counter for 12-24 hours to reduce phytic acid and improve digestibility. After soaking, rinse the quinoa well to remove any bitterness.

Directions:

1. Cook the soaked quinoa in 4 cups of your favorite meat stock (typically about 15 minutes, until the liquid is absorbed and the quinoa is tender).
2. Preheat your oven to 350°F.
3. In a large bowl, combine the cooked quinoa with the butter, chopped green onions, crispy almond slivers, and chopped cilantro. Mix well to ensure everything is evenly distributed.
4. Transfer the mixture to a buttered casserole dish, spreading it evenly.
5. Bake at 350°F for 30 minutes, until the top is lightly golden and the flavors have melded together.
6. Let it cool slightly, garnish with extra cilantro if desired, and serve warm. Enjoy the savory goodness!

Tips (The Wise & Wild Way)

• Crispy Almond Slivers: I always keep crispy nuts on hand in the freezer for recipes like this. To make them, soak 4 cups of raw, skinless almonds in warm, filtered water with 1 Tbsp sea salt (or ½ cup whey for fermentation) for 24 hours. Rinse, strain, and dry in an oven on a parchment-lined paper baking sheet at the lowest setting (or a dehydrator at no more than 118°F to retain enzymes) for 12-24 hours until thoroughly dried. Store in the freezer. If you don’t have crispy nuts, raw almonds work too—just know soaking makes them easier to digest and more nutritious.
• For a dairy-free version, use olive oil instead of butter and lemon juice instead of whey for soaking.
• This casserole reheats beautifully—store leftovers in the fridge for up to 3 days or freeze for a quick meal later.

Want the Recipe? Click here to print it out and enjoy this yummy dish that even vegetarians love.

Learn more about making crispy nuts nd get the guide here

Join the Journey

This Quinoa Casserole is just one of the many recipes I share in my Cook with Confidence Class where we dive deeper into traditional cooking practices that transform your health—only on SPBTV. If you want more ways to fuel your days with energy and joy, subscribe to my newsletter and tune in o my podcast, Sharise Uncut, where I cut the BS around health, life, and everything in between. Let’s nourish your body and soul together—I’m here to cheer you on every step of the way!

To your health—and a life that’s as real as it gets!

Why Oats and Why Soaking?

Oats are a classic for a reason, especially for midlife women looking to fuel their days with steady energy. They’re packed with fiber, particularly beta-glucan, which helps keep blood sugar stable and supports heart health—key for us as we navigate this season of life. Oats are also rich in magnesium and B vitamins, which can help with everything from stress management to hormone balance. Plus, they’re naturally gluten-free (if you choose certified gluten-free oats), making them a gentle option for those of us with sensitivities. For me, oats are a comforting, budget-friendly way to start the day without the mid-morning energy crash.

But here’s the catch: oats, like all grains, need a little TLC to be their best selves. Sally Fallon, in her Nourishing Traditions cookbook, explains why soaking or fermenting grains like oats is so important: “…all grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron, and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss.” For midlife women, who are already at risk for bone density issues, this is a big deal—we need those minerals to stay strong and vibrant!

Fallon also warns that the modern habit of eating unprocessed grains can lead to trouble: “The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.” Soaking changes the game—it “allows enzymes, lactobacilli, and other helpful organisms to break down and neutralize phytic acid,” making those nutrients more available for our bodies to soak up. Fallon notes that “soaking in warm acidulated water will neutralize a large portion of phytic acid in grains,” and “the simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.”

She suggests soaking for as little as 7 hours or up to 24—I find overnight does the trick perfectly. For me, soaking oats has made them so much easier on my gut, and I feel the difference in how my body absorbs those nutrients. It’s a small, sacred step that honors how God designed our bodies to work with food, and it’s a tradition I’m proud to bring back for us midlife women looking to thrive!

Properly-Prepared Porridge Recipe

This porridge is a breeze to whip up—I prep it the night before, and voilà! A beautiful, creamy oatmeal that cooks in just 5 minutes. It’s a warm, comforting way to start your day, and the toppings make it feel like a treat.

Makes: 4 servings

Ingredients:

• 1 cup oats (rolled or cracked)
• 1 cup warm, filtered water (for soaking)
• 2 Tbsp *whey (from homemade kefir or yogurt)
• 1/2 tsp sea salt
• 1 cup filtered water (for cooking)
• Optional: Top with your favorite fruit (like berries or sliced banana), crispy nuts, and a natural sweetener like raw honey.
• Serve with a good source of fat such as butter, cultured cream, or raw milk for extra nourishment!

Prep (Overnight):

In a bowl, mix the oats with 1 cup of warm, filtered water and 2 Tbsp of *whey. Cover and leave in a warm place overnight (inside the microwave works well to keep it undisturbed—my only reason to have a microwave).

Directions:

1. In the morning, bring an additional 1 cup of filtered water to a boil with the sea salt in a pot.
2. Add the soaked oats, reduce heat, cover, and simmer for about 5 minutes, or until the oats are tender and creamy.
3. Turn off the heat and let it stand for a few minutes to thicken.
4. Top with a pat of butter, cultured cream, or raw milk, and add your favorite toppings like berries, crispy nuts, or a drizzle of raw honey. Dig in and enjoy!

Tips: (The Wise & Wild Way):

• *If whey is unavailable or for those with dairy allergies, you can replace whey with lemon juice to acidulate the soaking water.
• Adding a good source of fat (like butter, cultured cream, or raw milk) helps with satiation, keeps blood sugar stable, and makes it taste amazing—don’t skip it! If excluding dairy, pure coconut milk or cream (with no additives) is a tasty substitute.

Print the Recipe: Want to keep this recipe on hand for your morning routine? Click here to print it out.

For my recipe on how to make whey, check out my Yogurt Cheese & Whey recipe, here

Join the Journey

This Properly-Prepared Porridge is just one of the many recipes I share in my Cook with Confidence Class where we dive deeper into traditional cooking practices that transform your health—only on SPBTV. If you want more ways to fuel your days with energy and joy, subscribe to my newsletter and tune in o my podcast, Sharise Uncut, where I cut the BS around health, life, and everything in between.

To your health—and a life that’s as real as it gets!

Why Soak Nuts?

You might be wondering why I make a big deal about soaking nuts and seeds before eating them—it’s not just for texture, I promise! Soaking is a crucial step I learned through my journey as a GAPS practitioner and Traditional Cooking Coach, and it’s all about working with how God designed our bodies and these foods. Here’s why it’s worth the extra effort:

Easier Digestion, Happier Gut
First off, soaking makes nuts and seeds way easier to digest. Raw nuts contain natural compounds like phytic acid and enzyme inhibitors—think of them as nature’s way of protecting the nut until it’s ready to sprout. But for us, those compounds can be tough on the gut, causing bloating, discomfort, or even long-term digestive stress. Soaking overnight in water with a pinch of sea salt kicks off the germination process, breaking down those pesky inhibitors so your body can handle them without a fuss. For me, this was a lifesaver—no more post-snack bloating, just smooth sailing for my gut.

Unlock a Nutrient Goldmine
Beyond digestion, soaking unlocks a treasure trove of nutrients. When nuts and seeds start to sprout, the levels of enzymes, vitamins, minerals, proteins, and essential fatty acids become more active and bioavailable. That means your body can actually use all the good stuff—like magnesium for muscle relaxation, zinc for immune support, and healthy fats for brain health—way better than if you ate them raw. It’s like giving your body a VIP pass to absorb all the nourishment God packed into these little powerhouses. I noticed a difference in my energy levels almost immediately as I embraced these traditional practices—my body was finally getting what it needed!

Reduce Inflammation and Balance Hormones
Soaking also reduces inflammation and supports overall wellness in ways you might not expect. Those enzyme inhibitors and phytic acid can bind to minerals in your gut, making it harder for your body to absorb them—a process called “anti-nutrient” action. By soaking, you reduce those anti-nutrients, which means better mineral absorption and less strain on your system. This can even help with hormone balance, since minerals like magnesium and zinc play a big role in keeping things in check. I found my mood stabilized and those monthly hormone swings got a lot less dramatic—talk about a win!

Boost Your Gut Health and Beyond
Another bonus? Soaking can support a healthier gut microbiome over time. The germination process increases the prebiotic content in nuts and seeds, feeding the good bacteria in your gut. A happy gut means better immunity, less inflammation, and even a potential boost for weight management—because when your digestion is on point, your body isn’t holding onto what it doesn’t need. As I incorporated these methods into my GAPS and traditional cooking journey, I felt lighter and more energized, and my skin started glowing—hence the “beautifying” part of this cereal! It’s amazing how much of a difference this simple step can make. Want to geek out more on soaking? Grab your guide here.

Beautifying Breakfast Cereal Recipe

Ready for a breakfast that feels like a treat but fuels you like a champ? This Beautifying Breakfast Cereal is your new go-to—it’s packed with nutrients to kickstart your day, and it’s straight from my Wise & Wild Way program, where we focus on nourishing your body the way God intended. I like to prep the nuts and seeds the night before so I can roll out of bed and dig in without the wait. Let’s get to it!

Servings: 1 (but you can double it if you’re feeling extra hungry)

Prep (Overnight):

In a bowl, soak 4 Tbsp raw sunflower seeds and 3 Tbsp raw sliced almonds in enough filtered water to cover, adding a pinch of sea salt to help break down those anti-nutrients (more on that in the “Why Soak Nuts?” section above!). Cover and let them sit overnight. In the morning, drain and rinse well.

Ingredients:

• 4 Tbsp raw sunflower seeds, soaked overnight
• 3 Tbsp raw sliced almonds, soaked overnight
• 1 Tbsp flax meal (hello, omega-3s!)
• 1/4 cup blueberries (I sneak in a few blackberries for a little extra zing)
• 1/4 cup strawberries, fresh and juicy
• 1 tsp cinnamon for that warm, cozy vibe
• 1/2 cup raw, organic milk—your choice!
• Optional: a drizzle of honey or a pinch powdered Stevia if you want a touch of sweetness

Directions:

Grab a bowl and toss in your soaked sunflower seeds, almonds, and flax meal. Add the blueberries, strawberries, and a generous sprinkle of cinnamon. Pour in the raw milk, and if you’re feeling a bit sweet, drizzle with some raw, honey or dust it with a pinch of Stevia. Stir it all together, take a bite, and let your taste buds do a happy dance—breakfast just got beautified!

Wise & Wild Tips:

• Double the Soak, Double the Goodness: While you’re prepping your nuts for this recipe, soak extra sunflower seeds and almonds to have on hand for snacks or salads. Soaking makes them easier to digest and unlocks nutrients—check out my full soaking guide under Resources on my website!
• Add a Prayerful Pause: Before you dig in, take a moment to thank God for the nourishment He provides. This simple act of gratitude can set a peaceful tone for your day, aligning your heart and body with His design for wellness.

Print the Recipe: Want to keep this recipe on hand for your morning routine? Click here to print it out.

Join the Journey

This Beautifying Breakfast Cereal is just one of the many recipes I share in my Wise & Wild Way program—a journey designed to help you nourish your body with whole foods while honoring how God made you. If you love this recipe and want more ways to energize your mornings (and your life!), check out SPBTV—Your Wholistic Living Network— where we dive deep into nutrition and lifestyle practices that nourish your mind, body and soul.

Sign up for my newsletter for practical tips to nurture your body and soul, and tune into Sharise Uncut where I dish the truth on health, life, and everything in between. Subscribe and share as a Leading Lady to spread the love!—I’m here to guide you every step of the way!

~Inspired by a life of truth, faith, and unstoppable action

Nuts and seeds are tasty, nutritious additions to a healthy diet. Proper preparation maximizes their benefits. Always choose raw and organic—it goes without saying, but I’m saying it anyway. Soaking is the key to unlocking their full potential for supporting your holistic living.

Maybe you love nuts but feel bloated after eating them. Maybe you want to absorb more nutrients. You’re designed for a diet that nourishes effortlessly.

Why Soak?

Nuts and seeds contain phytic acid, a defense mechanism to deter predators. They also have enzyme inhibitors that prevent premature sprouting. These are great for plants but can stress our digestion—ever notice undigested nut bits in your stool? Phytic acid and inhibitors make it tough to absorb nutrients.

Soaking in warm water with salt removes phytic acid and neutralizes enzyme inhibitors. This eases digestion and boosts beneficial enzymes, increasing vitamins, especially B vitamins, and improving nutrient absorption for health.

How to Soak Nuts and Seeds

Here’s the simple method to soak your nuts and seeds:

• Dissolve 1 Tbsp sea salt in water per 4 cups of nuts or seeds.
• Pour saltwater over nuts/seeds, ensuring they’re fully covered.
• Leave in a warm place for the specified time (see below).
• Drain and rinse in a colander and spread on a stainless steel pan.
• Dry in a warm oven (no hotter than 150°F), turning occasionally, until crisp, about 12-24 hours. A dehydrator works too. Drying turns your soaked nuts into “crispy nuts”.

Ensure they’re completely dry to prevent mold and keep that crispy texture. Longer soaking means longer drying.

Soaking Times:

• Garbanzo beans: 12-48 hours
• Macadamia: 4 hours
• Flax seeds: 6 hours
• Cashew nuts: 6 hours
• Pumpkin seeds: 7 hours
• Walnuts: 8 hours
• Pine nuts: 8 hours
• Broccoli seeds: 8 hours
• Pecans: 8 hours
• Hazelnuts: 8 hours
• Almonds: 12 hours
• Alfalfa seeds: 12 hours

Pro Tips:

• Salt removes tannins and dust residue for a cleaner taste.
• Don’t reuse soaking water—it may contain harmful substances.
• Soaking makes peels easy to remove.
• For nuts soaking over 8 hours, re-wash and change saltwater every 8 hours.

These steps ensure your nuts and seeds are digestible and nutrient-rich, a staple in my Wise & Wild Way.

Why It Matters

Soaking transforms nuts and seeds into powerhouses for health. It’s a small step with big rewards—better digestion, more vitamins, and a happier gut. I prep my “crispy nuts” in bulk and store them in the freezer for quick use. You don’t need to settle for digestive woes. You’re made for a diet that fuels your health and life.

Join My Journey

Grab your Crispy Nuts Guide PDF here

I’m here for practical, real ways to live better, live wise, wild and free. Want more nutrition hacks and insights for your self-discovery? Sign up for my newsletter and check out Sharise Uncut. Let’s eat smarter together.

The Magic of Kefir Bread

What makes this bread a standout? It’s all about the kefir and the fermentation process, paired with the wholesome goodness of spelt flour. Kefir, a fermented milk drink similar to yogurt, is a probiotic powerhouse. It’s loaded with beneficial bacteria and yeast that support gut health, which is crucial for midlife women dealing with hormonal shifts, slower digestion, or bloating. The probiotics in kefir help balance our gut microbiome, boosting immunity, reducing inflammation, and even supporting mood—because a happy gut means a happier you! Plus, kefir is rich in calcium, B vitamins, and protein, making it a fantastic way to nourish our bones and energy levels as we age.

Spelt flour is another star here. An ancient grain, spelt is easier to digest than modern wheat for many of us, thanks to its lower gluten content. It’s packed with fiber, magnesium, and iron—nutrients that midlife women need to keep blood sugar stable, support heart health, and fight fatigue. I love how spelt gives this bread a nutty, hearty flavor that feels like a warm hug in every bite.

The real magic happens with the overnight soak in kefir. Fermenting the flour with kefir breaks down phytic acid—an “anti-nutrient” that can block the absorption of minerals like calcium, magnesium, and zinc in our gut. For midlife women, who are at higher risk for mineral deficiencies and bone loss, this step is a game-changer. It also makes the flour easier on our digestion, reducing bloating and discomfort. The fermentation process enhances the bioavailability of nutrients, so our bodies can actually soak up all that goodness. It’s like giving your gut a VIP pass to nourishment, and I’ve felt the difference in my energy and clarity since making this a staple.

A Nod to Our Ancestors

Fermented breads like this one have deep roots in our history—our wise and wild ancestors knew a thing or two about working with nature’s bounty! Ancient cultures, from the Egyptians to early European communities, often soaked or fermented their grains before baking. This wasn’t just about taste—it was about survival. Fermentation preserved food, made it easier to digest, and unlocked nutrients in a time when every bite had to count. I love knowing that when I make this kefir bread, I’m tapping into a tradition that’s been nourishing people for centuries, honoring how God designed our bodies to thrive with real, whole foods.

Kefir Bread Recipe

This recipe is as simple as it gets, but the results are anything but ordinary. The kefir soak gives the bread a slight tang and a tender texture, and the toppings make it a treat you’ll look forward to. Let’s get baking!

Makes: 1 loaf

Ingredients:

• 2 cups milk organic kefir (homemade is best!)
• 4 cups organic spelt flour
• 1/2 tsp sea salt
• 1 Tbsp raw honey
• 1 Tbsp butter or tallow (plus extra for greasing)

Prep:

In a food processor, combine the kefir, spelt flour, sea salt, raw honey, and butter or tallow. Process until a sticky dough forms. Grease a large loaf pan (or baking dish) with additional butter or tallow, then dust with a little spelt flour to prevent sticking. Transfer the dough to the pan, cover with a clean cloth, and leave it on the counter for 24 hours to ferment.

Directions:

1. After 24 hours, preheat your oven to 350°F.
2. Cover the loaf pan with an oven-safe lid or dome aluminum foil (make sure the foil doesn’t touch the dough). Bake for 45 minutes.
3. Remove the lid or foil and bake for an additional 15 minutes to get a golden crust.
4. Let the bread cool slightly, then slice and enjoy! Top with a drizzle of raw honey for a sweet treat, or warm it with a pat of butter or a smear of yogurt cheese for a savory bite.

Tips (The Wise & Wid Way)

• If you don’t have milk kefir, you can use homemade yogurt with live cultures, though kefir’s higher probiotic content makes it ideal for fermentation.
• This bread freezes beautifully—slice it up, wrap individual pieces, and pop them in the freezer for a quick breakfast or snack.

Print the recipe: click here for the recipe and enjoy your first loaf!

Join the Journey

This Kefir Bread is just one of the many recipes I share in my Cook with Confidence program—a journey designed to help midlife women nourish their bodies with whole foods while honoring how God made us. If you love this recipe and want more ways to fuel your days with energy and joy, check out SPBTV—your Wholistic Living Network.

Get more gut-healing recipes straight to your inbox by signing up for my newsletter, And tune into Sharise Uncut where I spit the truth about health, life and everything in between.

To your health—and a life that’s as real as it gets!

I mean, there is nothing worse than being in the middle of whipping up a new recipe only to come to a screeching halt to figure this out. Lacking patience and wanting to put an end to my frustration, I created this cheat sheet that makes it easier in the kitchen and keeps things moving smoothly—and me from feeling nothing but love in the kitchen.

I keep this little cheat sheet taped to the inside of my cabinet for easy and quick reference.
Makes a fun teaching tool for the kids or grandkids, to boot!

Keep the Momentum Going!

Grab your chart here and check out this little measuring spoon set—one of my favorite tools— as well as other go-tos that make living the Wise & Wild Way a pinch, I mean, cinch, here.

And if you’re ready to get real with me, check out SPBTV-Your Wholistic Living Network for classes and programs to get you moving and living with joy. Want to go deeper? Check out my Leading Lady Experience Live group coaching program, designed for women who are ready to become the Leading Lady of their lives.

And if you want more quick tips for your holistic living journey? Sign up for my newsletter and check out Sharise Uncut, my podcast for No BS talk about Life, Heath and everything in between.

Lavender: The Steady Base

Lavender’s more than a pleasant scent—it’s a reliable foundation. Packed with antioxidants like polyphenols, it fights free radicals to keep your cells strong. It calms your nerves, cutting stress and anxiety with quiet force. For skin, its anti-inflammatory properties soothe irritation, paving the way for a clear glow. Hair benefits too—better scalp circulation and less inflammation support vital strands. Lavender holds firm with ease.

Rose Hips: The Robust Shield

Rose hips, the tough fruit of the rose, pack a punch. Loaded with vitamin C and flavonoids, they supply antioxidants to block oxidative damage. That vitamin C bolsters your immune system and aids detoxification, clearing out toxins naturally. For skin, it builds collagen, tightening and smoothing with lasting strength. Hair grows thick—nourished follicles produce resilience and shine. Rose hips defend with grit.

Rose Petals: The Polished Power

Rose petals aren’t just pretty—they’re potent. Rich in polyphenols and vitamin E, they provide antioxidants to protect your system. Their subtle calm eases tension and steadies your mood with a firm touch. For skin, anti-inflammatory and hydrating effects reduce redness, leaving you soft and strong. Hair gains luster—vitamin E nourishes it to a healthy shine while calming the scalp. Rose petals bring refined toughness.

The Power of Simplicity

This tea thrives on its no-fuss nature. No supplements, no extras—just lavender, rose hips, and rose petals steeped overnight in water. Together, they flood you with antioxidants, reinforce immunity, cut stress, detox your body, and enhance skin and hair. It’s a straightforward brew with serious impact—clean and effective.

How to Make It

Take 1 Tbs each of dried lavender, rose hips, and rose petals—organic is best. Add them to a 1/2 gallon mason jar of cool, filtered water, seal it, and let it sit in the fridge overnight.

Strain it in the morning. If a little sweetness is desired, add honey or stevia, to taste.

Then enjoy a crisp, floral tea that’s a treat for all your senses and a boost for your body.

I do a variety of herbal cold infusions, and this one is a staple!

This isn’t just tea—

it’s a natural health and beauty powerhouse, keeping you strong, calm, and radiant with every sip.

So sit back, relax and enjoy vibrant health and beauty with every cup!

Bonus tip:

After straining tea, pour 4-8 oz into a glass spray bottle and use as a beautifying and refreshing face toner or hair mist.

I keep it in the fridge and use it within a week! Enjoy!

Want more simple wholistic living tips like this?

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