Cuts/Scrapes

Most cuts and scrapes are minor and can be easily treated at home.

FOODS TO EAT MORE OF

• Foods high in protein, such as beans, chicken, eggs,  milk, and  nuts (especially peanuts, cashews & almonds)

FOODS TO AVOID OR MINIMIZE

• Processed meats (like bacon, hots dogs or deli meat), margarine, and excessive sugar

ESSENTIAL OILS 

• Chamomile, echinacea, eucalyptus, lavender, melrose, rosalina, tea tree (apply on location)

HERBAL

• Agrimony, aloe (directly from the leaf), chickweed,  echinacea, eucalyptus, gotu kola, marshmallow, plantain, sage, St. John's Wort, sumac, tea tree, wood betony, yarrow
• Creams/gels containing aloe or calendula/marigold
• Wet burdock and/or mullein leaves in hot water for a couple of minutes, then apply to affected area. Re-wet leaves when they dry
  

NATURAL

• Rub a cut raw beet or leek over wound. (beets help to stop bleeding)
• Use fresh crushed thyme leaves to heal minor wounds
• ​Apply honey to the wound
  
• Mix vinegar and hot water and apply to affected area
• Soak bread in milk and apply to affected area
• Apply a cranberry poultice to wound
  

SUPPLEMENTS

• Bromelain: 500 mg 3 times daily on an empty stomach for 5 days (should provide 6,000 GDU or 9,000 MCU daily)
• ​Vitamin A: 50,000 IU twice daily for 5 days (pregnant women should not exceed 5,000 IU daily)
• Vitamin C: 1,000 mg 3 times daily for 5 days (reduce if it causes diarrhea)
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Basic Fruit Smoothie (LC GF VG VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Balsamic Glazed Chicken (LC GF KT)

Black Bean Chili (LC VG VT)

Breakfast Bruschetta (LC VT)

Chicken & Rice Casserole (LC)

Chicken Hollandaise (KT)

Chicken with Creamy Chive Sauce (LC GF KT)

Creamy Tarragon Chicken (LC KT)

Garlic Chicken (LC KT)

Herby Chicken/Turkey Wild Rice Hot Dish (LC)

Pasta Fagioli (LC VG VT)

Shrimp Power Bowl (GF)

Spicy Breakfast Burritos

Turkey & Gravy (KT)

Veggie Burrito Bowl (GF VG VT)

Avocado & Egg Toast (LC GF KT VT)

Bean & Veggie Tacos or Burritos (VG VT)

Black Bean Soup (LC GF VG VT)

Buddha Bowl (GF VG VT)

Chicken Dijonnaise (LC KT)

Chicken Marsala (LC)

Chickpea Salad Sandwich (GF VG VT)

Deviled Chicken (LC KT)

Greek Pita Pockets with Tzatziki Sauce (LC VT)

Lemon Chicken (LC GF KT)

Pesto Chicken (LC GF KT)

Soy Chicken (LC GF KT)

Spinach & Bean Pasta (LC VG VT)

Vegan White Chili (LC GF VG VT)

Veggie Omelet (LC GF KT VT)

Avocado Egg Salad (LC GF KT VT)

Black Bean Bowl (LC GF)

Breaded Rosemary Chicken/Turkey (LC)

Chicken & Potatoes with Mustard Vinaigrette (LC GF)

Chicken Dumpling Soup (LC)

Chicken Potato Bake (LC GF)

Chickpea Wraps (LC VG VT)

Edamame Rice Bowl (LC GF VG VT)

Healthy Scrambled Eggs (LC GF KT VT)

Noodles with Peanut Sauce (VG VT)

Rosemary Chicken/Turkey (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Traditional Chicken/Turkey Wild Rice Casserole (LC)

Vegetarian Chili (LC GF VG VT)

White Chili (LC GF VT)

SIDES

Cannellini and Tomato Crostini (VG VT)

Favetta & Pita Triangles (GF VG VT)

Quinoa Salad (LC GF VG VT)

​Three Bean Salad (LC GF VG VT)

Creamy Bean Francais (VT)

Perfect Hard-Boiled Eggs (LC GF KT VT)

Smoked Almonds (LC GF VG VT KT)

Deviled Eggs (LC GF KT VT)

Pickle Deviled Eggs (LC GF KT VT)

Steamed Edamame (LC GF VG VT)