My favorite lunch to make!

Try my favorite sandwich to make, any tine of the year! Its filling, nutritious, and so delicious!


Preparing the bread:

your favorite type of loaf, mine is French.

Your going to scoop out the bread filling so it looks like a hollow boat.

(optional) Inside the bread your going to place your favorite cheese. I use Violifes Gouda

Toast the bread

You are going to prepare the salad now!

skin 2 cucumbers

1 whole avocado cut into tiny cubes

about 3 tomatoes, depulp your tomatoes by cutting them in half and scooping out the insides with a spoon. This prevents the salad from being watery!

chopping red onion to your liking

sun dried tomatoes


sprinkle olive oil and half a fresh squeezed lemon all over. Make sure to add sea salt, pepper, and garlic powder.

Fill in the salad in the bread once its out of the toaster oven and top off with basil!

Enjoy 🙂

Hearty Salad Recipe

Try my nutritious filling salad recipe that will make you go back for 2nd’s and 3rds. You will notice there are no measurements, i just eye everything and make sure its balanced!


Organic lacinato kale thinly sliced

Persian cucumbers

organic fresh parsley

organic cherry tomatoes

organic sweet corn cooked on the stove

organic broccoli cooked on the stove with olive oil and garlic and herb seasoning



hot sauce

coconut aminos

half of fresh lemon squeezed

sea salt

mix all together, enjoy 🙂

My Do’s and Donts to maintain a healthy gut

Foods to buy organic

  • almonds/almond milk
  • oats/oat milk
  • wine especially from California
  • Broccoli
  • Garlic
  • Spinach
  • Spinach
  • Kale
  • All berries
  • Necterines
  • apples/apple juice
  • grapes
  • peaches
  • celery
  • cherries
  • potatoes


  • all berries
  • all melons
  • apples
  • apricot
  • avocado
  • bananas
  • coconut
  • cherries
  • dates
  • figs
  • grapefruit
  • grapes
  • guava
  • kiwi
  • lemon
  • lime
  • lychee
  • mango
  • nectarines
  • olives
  • oranges
  • papaya
  • passion fruit
  • peaches
  • pears
  • persimmon
  • pineapple
  • plums
  • pomegranates
  • rhubarb
  • strawberry
  • tangerine

Vegetables you can eat

  • all squashes
  • artichoke hearts
  • arugula
  • asparagus
  • avocado
  • beets
  • bok choy
  • broccoli
  • brussel sprouts
  • cabbage
  • carrots
  • cassava
  • cauliflower
  • celery
  • chinese cabbage
  • chicory
  • chives
  • collard greens
  • cucumbers
  • dandelion
  • endives
  • fennel
  • garlic
  • green onions
  • jicama
  • kale
  • leeks
  • lettuce
  • mushrooms
  • mustard greens
  • okra
  • onions
  • parsley
  • parsnips
  • pumpkin
  • radicchio
  • radish
  • romaine
  • scallions
  • seaweed
  • shallots
  • spinach
  • sweet potato
  • swiss chard
  • taro
  • turnips
  • watercress
  • yams
  • yuca
  • zucchini

Foods you don’t need to buy organic

  • asparagus
  • avocado
  • cabbage
  • cantaloupe
  • carrots cauliflower
  • grapefruit
  • kiwi
  • onion
  • mushroom
  • papaya
  • sweet potato

Oils you can use

  • Avocado oil
  • olive oil

Oils not to be used

  • canola
  • rapeseed
  • palm
  • corn
  • soybean
  • sunflower
  • coconut oil

Flours and thickeners you can use

  • agar
  • arrowroot
  • banana flour
  • cassava flour
  • coconut flour
  • green banana flour
  • plantain flour
  • pumpkin flour
  • tapioca
  • tiger nut flour
  • sweet potato flour
  • water chestnut flour


  • balsamic
  • apple cider
  • red wine vinegar


  • green
  • black
  • miso soup
  • kombucha

Nightshade list to avoid

  • eggplant
  • tomatoes
  • tomatillo
  • potatoes
  • goji berries
  • pimentos
  • bell peppers
  • chili peppers
  • paprika
  • cayenne
  • tobacco

Refined or processed sugars to avoid

  • cane sugar
  • corn syrup
  • brown rice syrup
  • sweets
  • soda
  • candy
  • frozen desserts

How a plant-based diet bettered my gut health

Before you follow the next new trend of diets or lifestyle changes that promises you to lose weight or clear your acne, read how a plant-based diet helped put my Crohn’s Disease in remission and created a healthy gut flora

In 2012 at twenty-three years old, I was diagnosed with Crohn’s disease – an inflammatory bowel disease which causes inflammation in the digestive tract. Prior to being diagnosed, my Dermatologist had me on long term use of antibiotics treating my severe cystic acne. My skin had never looked better on it and I became addicted to taking the medication thinking it could keep my skin clear for as long as I kept taking them. After a year of obsessively swallowing antibiotics without the support of probiotics, I landed myself in the hospital. Taking antibiotics for that long completely killed off all the good bacteria in my gut and destroyed my health. Frequent trips to my GI doctor for colonoscopies and checkups became my new best friend. When one medication didn’t work and its side effects had me feeling lightheaded with my hair falling out, the next medication to try out came after.

The Doctor had warned me that eventually I could have major surgery to remove my colon if the pain continued and there were no more positive results.

Horrified by this news, searching for a solution to this whole mess I got myself into the first place was going to be hard but worth it in the end. Being married to medication and having the side effects that came with it and a chance of having major surgery felt like the end of my life. Holistic Healing always had my interest, so I had decided to go with my gut instinct.

Ever hear of the AIP diet? Its stands for Auto Immune Protocol which eliminates all inflammatory foods which aims to reduce inflammation, pain, and other symptoms caused by auto immune diseases. After a few weeks on this strict diet and taking in raw fermented goods for natural probiotic and prebiotic consumption, I helped get my gut back to a better place where I actually stopped my inflammation medication. My energy was lifted, my skin was brighter and glowing, and the pain was gone. Excited by these results, I wanted to dig in more since my health was my number one priority.

 “What the Health” had premiered on Netflix was raving reviews which caught my attention. It focused on people with disease and conditions who went plant based which helped them become the healthiest they’ve ever been and off medication.  I quit cold faux turkey since and so have the frequent trips to my GI doctor.

First things first, cut out all processed foods and meats from your diet and incorporate high fiber foods such as micronutrients. Even when It comes down to the oils you cook with- Canola, Soybean, Vegetable are extremely inflammatory to the gut. Olive oil, coconut oil and avocado oil are only recommended to use and cook with. Even watch out with which olive oil your consuming because Recent studies showed 80 percent of Olive Oil brands on the shelf are cut with cheaper oils such as the inflammatory ones I had listed.

Think all nuts are safe? Almonds, Cashews and Peanuts are also inflammatory to the gut and sunflower seed butter is a great replacement. Little things I consumed mindlessly everyday had a huge effect on my health that I thought were healthy in the first place!

Another diet change to focus on is following the ‘Dirty Dozen’ list. Every year the EWG (Environmental Working Group) comes out with a list called ‘The Dirty Dozen’, which is a shoppers guide to pesticides in produce.  The EWG recommends which produce to always consume organic when in your control and which ones you can get away with eating conventional. Not to mention the most gut-wrenching fact, coffee. It has been shown to create an imbalance of gut bacteria called dysbiosis, by destroying your good bacteria.

And last, the spiritual side of Gut Issues. As Dr. Christine Northrup calls it, ‘Digestion: your third emotional center’. She claims bloating, gastric reflux, constipation, IBS, ulcers, are the second most common reason why people seek medical attention in North America. She believes emotions are tied in with digestion and why it is crucial to practice self-love and to honor yourself. Learning to meditate and practicing yoga helped with my body, mind, and breathing.  Not to mention the release of toxins and eliminating waste and improving digestion!

Working with a dietician who specialized in vegan diets, she had helped strengthen my gut lining and create a healthy microbiome to where I have been in remission now for years and off medication. My skin continues to be clear, my hair is strong and thick, and healthier than ever.

Setting my routine every day with my strict ‘diet’ and huge lifestyle change has become my ritual to wellness. By making little changes which added up to bigger ones, not only did I save my life, I have helped inspired others to step up and gain control with their help.

My imperfections became a road map to where my life has carried me and was certified in Vegan Nutrition and Eastern Medicine. I curate my own blog on Instagram and my website at Tijen the Vegan and

Whats the deal with fluoride?

Whats the hype all around fluoride and fluoride-free tooth paste? I thought it was good for your gums and teeth, and why do i need to use natural toothpaste?

These are all the questions one might have when confronted by someone who speaks on this topic. The truth is their are many misconceptions around this topic but i am here to give you the nasty teeth chilling TRUTH!

People will tell you that fluoride is necessary to prevent tooth decay, but thats the half truth! Studies from thr CDC show that 25% of people under the age of 50 suffer from what is called dental fluorosis, which is when your teeth get exposed from high levels of fluoride which actually leads to tooth decay.

People will also tell you that fluoride occurs naturally in water which is another half truth because the fluoride found in spring water is calcium fluoride but the other fluoride that you find in public water supply is sodium fluoride which is a nerotoxin filled with lead, arsenic, mercury, and other heavy metals that calcify your pineal gland which is also known as your third eye.

The Pineal Gland is responsible for managing your bodies circadian rhythm meaning it’s responsible for managing your sleep patterns, your mood, your digestion, and cognitive health.

Now that thats said, here are some of Tijen the Vegans top favorite holistic toothpastes:

Boka toothpaste, all the flavors.

Boka probably has the most technology put into their formulas, and my personal new favorite. Even Nasa was involved by helping them create their active ingredient, Nano- Hydroxyapatite.

Their philosophy on their website states

“The nano-hydroxyapatite is a revolutionary material with a wide use in dentistry. With regard to restorative and preventive fields, nano-hydroxyapatite has remarkable remineralizing effects on initial lesions of enamel, certainly higher than traditional fluorides used until now for this purpose. Nano-hydroxyapatite is, in fact, a better source of free Ca, and this is a key element as regards the remineralization, the protect. We all now understand that sleep, diet and exercise are essential to wellness. Yet the mouth is the number one source of disease in the body and a huge source of chronic inflammation in many people. Those inflammation and bacteria cells not only wreak havoc on your immune system, but have also been linked to systemic diseases, like Heart Disease, Diabetes, Cancer, and Alzheimer’s.”

Living Libations Frankincense Toothpaste:

This is the most unique being its packaging is in a jar. I use a little spatula to take the product out and apply on my toothbrush. This toothpaste is a luxury experience being your using the holy frankincense and Myrrh.

Their website states:

“Sacred Frankincense and Myrrh meld with alkaline sodium bicarbonate to sweeten and support your oral ecology by neutralizing acidic saliva and banishing bad breath bacteria. They combine with the truth-telling essences of gentle, Sweet Thyme, zippy Peppermint, and plaque-preventing Tea Tree for a shiny, white smile.”

Toms of Maine Anti plaque and Whitening Spearmint Gel

This one by far i feel makes a big difference in making my teeth white. The spearmint gel is defiantly my all time favorite and i feel like it gets the job done. You are also able to find this brand more conveniently compare to the other two listed which is carried online.

Their description states:

“This fluoride free gel toothpaste whitens your teeth by removing surface stains and uses authentic naturally derived ingredients. Our zinc citrate is sourced from zinc, a naturally occurring mineral and xylitol, a natural ingredient derived from birch trees or corn. We’ve also added natural flavoring for a taste that will make you look forward to brushing. We produce this toothpaste without fluoride because we respect our customers’ diverse needs and interests.”

Look out for my holistic oral hygiene regimen coming next!

Traditional Chinese Supplements you need

Fohow Liuwei Tea and Oligosaccharides

Traditional Chinese Medicine is highly powerful in building a strong immune system and i would love to introduce you to these two staples i discovered from an acupuncturist in Miami.

The Liuwei tea is so perfect if you have respiratory problems or want to help protect it. This is also amazing for digestion and results in having beautiful clear skin. On their website, it is described as “tea that normalizes the work of the stomach and intestine, reduces weight, reduces the amount of lipids in the blood, prevents the formation of atherosclerosis plates on the blood vessel walls, regulates the arterial blood pressure, reduces the amount of sugar in the blood, acts as a diuretic, and more.” You get 25 packets and retails for $24.95 on their website.

The TCM herbs in this –  loco (astragalus), sage, ginseng, chrysanthemum, honeysuckle, and cordyceps.

How to take it? – if your drinking for digestion, 1-2x a day. If your drinking 2-3 cups a day for two months, then you want to take two months off after.

Oligosaccharides is a rose extracted prebiotic paste that you can take a spoonful alone or mixed in a smoothie, etc. It helps for a healthy gut flora and beautiful skin.


Stachyose – one of the slow digestible carbs. It is used as food by bifidobacteria and other beneficial microorganisms in the gastrointestinal tract. It improves the intestinal microflora, increases the acidity of the gastric juice, slows down the rotting process, prevents the increase in cholesterol.

Oligoksiloza – promotes the activation of beneficial intestinal microflora, increases the number of bifidobacteria, normalizes the work of the gastrointestinal tract, accelerates the removal of unnecessary products of decay and purification of the body. It improves metabolism, slows down the aging process of the body, prevents oncological diseases.

Oligosaccharides – protect liver tissue from damage, improve the microflora of the intestine, eliminate constipation, help reduce cholesterol in the blood, prevent cancer, stimulate the synthesis of important vitamins.

Rose extract – harmonizes vital energy, cleanses the liver, helps with liver pathologies, removes pain in the stomach and liver, and also those associated with rheumatoid arthritis. Pink extract has long been used in traditional Chinese medicine with disruptions of the menstrual cycle, bloody purulent diarrhea, poisoning, dysentery. The substance also has a beautifying effect: it improves the skin condition.

Bifidofaktor – stimulates the growth of bifidobacteria and other useful microflora, normalizes the work of the intestines, speeds up the cleansing of the body, thereby improving metabolism, eliminating allergies. A cosmetic effect is also achieved.

Vitamin B – strengthens immunity, increases resistance to external negative influences, heals the intestine, rejuvenates the body.


The organic supplement “OLIGOSACCHARIDES” is recommended for use with the following problems:

  • Dysbacteriosis;
  • intestinal disorders (constipation, diarrhea);
  • Bad breath;
  • hemorrhoids;
  • Dermatological diseases;
  • excess weight;
  • diabetes;
  • pigmented spots on the skin.

where can you purchase:

Best Face Oils for Acne Congested Skin

  1. Agent Nateur Holy Oil is founded by Jena Covello. It is described to alleviate wrinkles, dark spots, breakouts, scars and enlarged pores. This natural and organic face oil works deep into the skin, revealing a healthy and natural glow.

Key Benefits:

  • Bulgarian Rose Damascena: refines skin, treats acne, reduces redness and inflammation
  • Calcium K: stimulates the production of hyaluronic acid from inside the skin cells creating smoother, tighter and firmer skin
  • Organic Oryza Sativa: prevents sun damage, high in vitamin E, reduces age spots and discoloration, penetrates deep into the skin
  • Organic Rosehip Oil: restores skin tone, hydrates, corrects hyperpigmentation and dark spots, reduces acne scars, wrinkles and fine lines
  • Organic Helichrysum: promotes collagen and smooth, calm skin
  • Organic Vitamins C and E: brightens the skin, improves the appearance of fine lines and wrinkles and reduces redness

Retails for $120.00

2. Josie Maran Argan Oil

There’s only one ingredient in this bottle: the highest-quality, pure, organic, natural Argan Oil. Josie Maran’s Pure 100% Argan Oil is a multi-tasker that nourishes and conditions. Absorbs easily into skin, intensely hydrating and leaving behind a dewy glow.

Key ingredients:
Loaded with Vitamin E and essential fatty acids, Argan Oil has amazing conditioning properties. Argan oil benefits your skin head to toe, even hair and nails.

Key benefits:

  • Organic multitasker
  • Nature’s richest source of essential fatty acids, antioxidants, and vitamin E
  • Nourishes dry, sensitive, and normal skin

Retails for $49.00

3. Le Prunier

Le Prunier Plum Beauty Oil is a multi-purpose oil that helps to balance, restore and refresh skin. This clean oil is luxurious in texture, quick absorbing and weightless on the skin. Le Prunier’s patent pending blend of plum varietals is naturally abundant in essential antioxidants, nourishing omega fatty acids 6 & 9 and powerful polyphenols, all of which help support against environmental stressors and seal in moisture. It’s rich in vitamin A & E to assist with healing and hydration.

Morning & night, apply a few drops to cleansed skin. Additionally, mix a drop with your favorite face cream, foundation or body lotion to enhance its benefits. For hair, use every day after shampooing or conditioning. Apply oil to ends of damp hair to protect against blow dry heat damage. Once hair is dry, apply directly to the ends of your hair to soften & smooth.

Retails for $72.00

4. Peet Rivko Balancing Face Oil

The Peet Rivko Balancing Face Oil provides an extra boost of hydration without the greasy finish. Nourish and strengthen your skin with a signature blend of organic avocado, jojoba, and prickly pear oils—it’s rich in essential fatty acids and natural antioxidants. Free from essential oils, this Balancing Face Oil hydrates without irritation, making it especially effective for sensitive skin. 

Retails for $44.00

5. The Ordinary Organic Cold-Pressed Rose Hip Seed Oil

This formulation uses 100% pure Rosehip Seed Oil that is both cold-pressed and organic. Rosehip Seed Oil is rich in linolenic acid and pro-vitamin A, all of which degrade when the oil extraction process involves heat. While cold-pressed extraction is complex, it preserves all of the quality of this important oil which has been shown to reduce signs of photo-aging and many other skin conditions.

Retails for $9.80

Vegan Immunity Broth for Cold and Flu


1 whole garlic

1 yellow onion

1 whole fennel

half of a giner stalk (peeled and cut)

sprinkle in thyme and tumeric ( fresh is better)

two cap fulls of apple cider vinegar

miso paste

1 whole lemon


Sprinkle olive oil on the bottom of the pot and turn the burner on medium.

Start adding your chopped veggies and herbs. Pour filtered water in the pot and cover lid and let it sit with a low to medium flame for 1-2 hours. After i’ve turned the burner off, i put a spoonful of miso and squeeze a while lemon into the mixture and stir.

Its so creamy and savory and gut healing. Be creative and add your own spin to this!

Vanilla Matcha latte Recipe


one cup of non-dairy milk

1/2 tsp of matcha

2 oz of water

sprinkle of cinnamon

a full dropper of french vanilla stevia liquid or 2 drops vanilla extract


Take your non-dairy milk and pour it in your electric frothier, or a pot. If using a pot, put your flame on low heat and start to whisk until it foams.

Take a bowl, and put 2 oz of hot water in it. Add your 1/2 tsp of matcha, your vanilla and cinnamon, and whisk until mixed perfectly.

pour in your matcha mix first into your coffee mug, then the milk last. Top off with more cinnamon if you like and your done!