Sole Water

Sole water is a mineral-rich electrolyte solution made from natural salt and water, designed to support hydration, energy, and adrenal balance.

What Is Sole Water? Benefits, How-To, and Why It’s a Game-Changer for Mineral Balance

If you’re exploring ways to support your energy, hydration, and mineral balance naturally, you’ve probably heard of sole water (pronounced “so-lay”). This simple, ancient remedy is making a big comeback—and for good reason.

Sole water is made by saturating high-quality, unrefined salt (like Redmond Real Salt) in water until it can’t absorb any more. This creates a mineral-rich electrolyte solution that can support your adrenal health, hydration, and overall mineral balance.

Let’s break down the benefits, how to make it, and how it ties into your Hair Tissue Mineral Analysis (HTMA) results—especially if you’ve been told you have a low sodium-to-potassium (Na/K) ratio.

Benefits of Sole Water

💧 Natural Electrolyte Support
Sole water is packed with naturally occurring minerals like sodium, magnesium, calcium, and potassium—essential for hydration, nerve function, and muscle support.

⚡ Adrenal and Energy Support
For those struggling with fatigue, burnout, or brain fog, sole water may help regulate energy by supporting adrenal function, especially when taken first thing in the morning.

🧠 Improved Focus & Mood
Balanced minerals = balanced brain. Sodium plays a key role in nutrient transport and cellular communication, which affects mood, cognition, and mental clarity.

🦴 Digestive and pH Support
Sole may help promote stomach acid production and overall digestive health. It can also help alkalize the body thanks to the trace mineral content.

Sole Water and HTMA: A Smart Support for Low Na/K Ratios

If you’ve done an HTMA test and your sodium-to-potassium (Na/K) ratio is low, you may experience symptoms like:

• Fatigue or burnout

• Cravings for salt or sugar

• Trouble focusing or low motivation

• Blood sugar imbalances

A low Na/K ratio can indicate chronic stress or adrenal dysfunction. Since sodium is often depleted in this state, sole water is a gentle way to support sodium intake without overloading the system—especially when used in conjunction with a tailored mineral balancing plan.

It’s not a cure-all, but it’s a smart tool in your HTMA toolkit—especially when paired with other food-based mineral support.

Grab My Favorite Salt + Save

I recommend Redmond Real Salt because it's rich in trace minerals and free from additives or anti-caking agents.
Use my discount code ROOTS15 for 15% off your order at Redmond Life!

Curious About Your Mineral Levels?

HTMA (Hair Tissue Mineral Analysis) is a non-invasive test that reveals your body’s mineral and stress patterns. Whether you're dealing with fatigue, hormonal issues, or gut challenges, your mineral balance is foundational.

🧪 Want to see your own mineral blueprint?
Click here to learn more about HTMA testing and how we use it to create personalized nutrition and lifestyle plans from the roots up.

💧 Sole Water, Sweating & Mineral Balance
Did you know that your ability to sweat is directly tied to your mineral balance? Sodium and potassium are key players in hydration and cellular energy—both of which are measured on your HTMA (Hair Tissue Mineral Analysis).

If you struggle to sweat (even in a sauna or workout), it could be a sign your lymphatic system is sluggish or that your minerals are out of balance. Supporting your body with mineral-rich sole water can help restore hydration, open detox pathways, and make sweating feel natural again.

✨ Want to dive deeper? Check out our Lymph & Sweating Support Guide to learn how minerals and lymph health work together for better detox and energy.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Sole water is a mineral-rich electrolyte solution made from natural salt and water, designed to support hydration, energy, and adrenal balance.

SERVINGS: multiple | PREP TIME: 1-3 days

You’ll Need:

• 1 clean glass jar with a plastic or non-metal lid

• High-quality unrefined salt (Redmond Real Salt or Himalayan pink salt)

• Filtered water

Directions

1. Fill about ¼ of the jar with salt.

2. Add filtered water until the jar is nearly full.

3. Let sit for 12–24 hours. If the salt dissolves completely, add a bit more. You’ll know it's fully saturated when a little salt remains at the bottom.

4. Store at room temperature.

NOTES

1. Add ½ to 1 tsp of the sole to a glass of water first thing in the morning on an empty stomach. Adjust to your needs and taste.

Strawberry Salmon Salad

Simple strawberry salmon salad requires less than six ingredients, your preferred salmon seasoning, and the option of homemade or store-bought dressing - perfect for effortless summer days!

I've been preparing this salad throughout the summer! Why? Because it's nutritious, rejuvenating, and incredibly simple to whip up. Everything can be ready in less than 30 minutes, making it an ideal choice for a quick weeknight dinner or for meal prepping for lunch.

TIPS ABOUT STRAWBERRY SALMON SALAD

• Simplicity is key! This recipe is all about keeping things easy. I personally opt for my beloved strawberry vinaigrette from the store, but you can also whip up a speedy honey vinaigrette dressing from my alternative strawberry salad recipe.

• This salad recipe is simple with just a few ingredients. If you feel like enhancing it, consider incorporating red onions, avocado, or substituting pepitas with pecans or almonds.

• In this salad recipe, salmon takes the spotlight due to its quick cooking time and the avoidance of heating up the oven on a hot summer day. To ensure quality and sustainability, opt for wild-caught Alaskan or Sockeye salmon.

• To transform this into a lunch meal prep, opt for glass containers when packing salads. This choice helps maintain freshness and prevents sogginess. I would also separate the ingredients like keep the salad undressed and dressing in a separate container and store the cooked salmon separately. (salmon refrigerate up to 3 days).

TO PREPARE THE EASIEST TOASTED HONEY PEPITAS

• Heat a skillet over medium-high heat without adding any oil.

• Spread pepitas in the skillet to form a single layer and shake occasionally.

• Continue shaking until they turn golden brown (4-5 minutes). Transfer the toasted pepitas to a bowl to cool, then add a pinch of salt and 1 tablespoon of honey.

• Stir until the seeds are well coated and set aside to cool.

Watch the video below to see how simple it is to prepare this salad!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Simple strawberry salmon salad requires less than six ingredients, your preferred salmon seasoning, and the option of homemade or store-bought dressing - perfect for effortless summer days!

SERVINGS: 4 | PREP TIME: 10 MIN | COOK TIME: 15 MIN

Ingredients

• 2 - 4 salmon filets

• 1-2 Tbsp go to salmon seasonings*

• 4-8 cups favorite salad greens (I used half arugula half mixed)

• 1 cup strawberries, hulled and sliced

• ¼ cup pepitas

• ¼ cup crumbled feta

• 1 tbsp honey

• ¼ cup strawberry balsamic vinaigrette*

• salt + pepper to taste

• fresh dill for garnish, optional

Directions

Prepare Toasted Honey Pepitas:

1) Heat a skillet over medium-high heat without adding any oil. Spread pepitas in the skillet to form a single layer and shake occasionally. Continue shaking until they turn golden brown (4-5 minutes). Transfer the toasted pepitas to a bowl to cool, then add a pinch of salt and 1 tablespoon of honey. Stir until the seeds are well coated and set aside to cool.

To prepare the salmon:

1) Season your salmon with your favorite seasonings (refer to the notes below for my recommendations). Heat oil in a skillet over medium-high heat until it is hot and shimmering. Cook the salmon without moving it, skin side up, until it turns golden and crisp, approx. 4 minutes. Gently flip the fillets and lower the heat to medium. Cook until it reaches your desired level of doneness, around 4-5 minutes. Finally, transfer the salmon to a platter to cool.

Preparing the salad:

1) Coat the salad greens in dressing in a large mixing bowl. Add the remaining ingredients like toasted pepitas, feta, strawberries, salt, and pepper. Top it off with a salmon filet and savor the dish!

Notes:

• Choose whatever greens you would like. I used arugula and mixed greens but you can also use spinach, butter lettuce, kale or romaine.

• When it comes to my salmon, I favor a classic garlic powder, smoked paprika, salt, pepper and splash lemon juice and chopped fresh dill over. If you need more guidance, there are many salmon or fish focus seasonings that you can use.

Gluten Free Walking Tacos

Healthy Walking Tacos: A Quick, Fun, and Customizable Meal

Have you ever tried a walking taco? It's the perfect meal for those who are short on time, love customization, and want to keep it healthy. This meal is perfect for quick lunches, lazy family dinners, or even game night!

When I was a child, my family would make tacos in individual-sized chip bags like Fritos or Doritos. This allowed us to choose our own toppings, while also eating right out of the bag, making it mess-free for our parents. It was a delightful experience!

HOW TO MAKE YOUR WALKING TACO

Assembling your walking taco is easy and fun! Just gather all your favorite taco toppings and go from there. You can even choose healthy and gluten-free options!

grass-fed ground meat

shredded lettuce

fresh organic salsa

lactose free or organic raw shredded cheese

pickled onions (with addition of jalapeños) pg. 54 in cookbook

avocado lime crema pg. 45 in cookbook

Gluten-free chips that are made in premium avocado or coconut oil like Jackson’s chips.

Want more healthy and fun Mexican inspired recipes? Check out: Mexican eggs Benedict, Paleo Crunchwrap Supreme, and Mexican Harvest Turkey Chili.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Servings: 4 Prep: 10 MIN Cook time: 10 MIN

Ingredients

To make taco meat:

• 1 lb grassfed ground meat (beef, chicken, turkey)

• 1 packet of siete foods taco seasoning

• ⅓ cup water

Toppings:

• individual chip bags (favorites: Jackson’s Chips, Siete Foods, Barnana Plaintain chips)

• shredded lettuce

• diced tomatoes or salsa

• avocado

• lime wedges

• cilantro

• cheese or queso

• sour cream or greek yogurt

• pickled onions

• avocado lime crema

Instructions:

1. To a skillet, add 1 Tbsp avocado oil over medium high heat. Add your ground meat to the skillet and break apart as it cooks. Mix in the seasonings and water once browned. Transfer the meat into a bowl and set aside until ready to assemble walking tacos.

2. Prepare the rest of the toppings of your choice!

3. When ready to assemble, take individual sized chip bags and roll down the tops. (You can also add chips to a bowl if you don’t have chip bags!) Fill the bags or bowl with taco meat and the rest of your desired toppings. Enjoy!

Creamy Tuscan Chicken

Creamy Tuscan Chicken - An easy and healthy weeknight staple dinner, you can’t believe it’s not from Olive Garden. 

If you are looking for a super simple weeknight recipe that is healthy, affordable, requires less than 10 ingredients to make, one skillet - all while appeasing every member in the household - then look no further! 

Creamy Tuscan Chicken recipe ticks all those boxes and so much more! 

Members from the Nourished Roots Meal Plan Membership could not believe how easy the recipe came together during our monthly meal prep virtual cooking class calls. 

Comments like: “should have doubled the recipe because my family is requesting leftovers” and “our family is not dairy free but we could have sworn there was dairy in this recipe - how is it so creamy!?”

If you would like more creamy non-dairy based recipes, check these out: creamy coconut lime chicken thighs, pesto chicken salad with pickled grapes and arugula, lamb stew squash bowl, cauliflower alfredo sauce, creamy tomato pesto soup, and spicy Thai tofu with crispy coconut spaghetti squash noodles.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Creamy Tuscan Chicken - An easy and healthy weeknight staple dinner, you can’t believe it’s not from Olive Garden. 

Servings: 6 | Prep Time: 15 MIN | Cook Time: 30 MIN

Ingredients

• 4 large chicken breasts

• 1 Tbsp avocado oil

• 1 Tbsp ghee (or butter, or avo oil)

• 1/2 medium onion

• 3 cloves garlic, minced

• 1 13.5 oz can coconut cream (or full-fat, unsweetened)

• 2 packed cups fresh spinach

• 1/2 cup sun-dried tomatoes

• 1 14 oz can quartered artichoke hearts

• fresh basil, garnish

Serve with roasted potatoes, cauliflower rice, zucchini noodles, or spaghetti squash

Directions

1. Liberally season both sides of each chicken breast with salt.

2. Heat avocado oil in a large skillet over medium-high heat. Once oil is hot and shimmering, place chicken breasts in a skillet. Cook 5 to 6 minutes per side, depending on thickness of chicken breast. Once chicken is browned and firm on both sides, transfer to a plate and set aside.

3. Clean any browned or burnt residue from the skillet, then return to heat. Lower heat to medium and add ghee (or butter or avocado oil). When the ghee is melted, add minced onion (the other half from the omelet recipe!) and garlic. Cook, stirring constantly, until fragrant – approximately 30 to 60 seconds.

4. Pour in coconut cream and stir well. Add spinach, sun-dried tomatoes, and artichoke hearts. Stir well, then allow sauce to simmer until well combined and slightly thickened, approximately 5 minutes.

5. Return chicken to skillet and turn 2 to 3 times, to coat in sauce. Serve warm with roasted potatoes, cauliflower rice, zucchini noodles, or spaghetti squash.

Lamb Stew Squash Bowl

Nourishing and hearty lamb stew squash bowl that can also be served with a side of rice. 

Lamb stew squash bowl has got to be the epitome of winter comfort. There is nothing like spending an hour or two in the kitchen creating a comfort dish and sharing it with your loved ones. Especially when you are using seasonal ingredients that are not only nourishing for the body, but for the soul. 

For this recipe, I used kabocha squash as they are the perfect “bowl” size for this dish but you can also use: pumpkin, acorn, butternut, delicata, or even zucchini. Random thought but if you have a large family or fun gathering, using a large pumpkin for this dish would definitely be the star on the table as well as a crowd pleaser! 

Squash not accessible or not keen on squash? Feel free to prepare a side of rice, quinoa or roasted sweet potatoes to go with the stew! 

Now that we are on the stew topic, I could literally drink this smooth, creamy flavor bomb of a stew just on its own! I’m telling you, there is nothing like roasting your veggies prior to blending into a cream sauce. Just saying! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Nourishing and hearty lamb stew squash bowl that can also be served with a side of rice. 

Servings: 4-6 | Prep Time: 20 min | Cook Time: 1 hour

Ingredients

• 1 lb ground lamb or meat of choice

• 2 small kabocha squash or squash / pumpkin of choice

• 1 8 oz container baby bella mushrooms, sliced

• 2 cups kale or collard greens, shredded

• 1 can coconut milk, unsweetened

• 1 onion

• 2 large tomatoes

• 6 cloves garlic

• 1 .5 oz organic fresh basil (small container)

• 1 Tbsp favorite go-to seasoning

• 1-2 Tbsp grass-fed butter

• Kosher salt and pepper

Directions 

1. Preheat the oven to 400 degrees. 

2. Clean out both squash and line the inside and lid with butter, set aside. 

3. Slice tomatoes and onion in half, and place on a cookie sheet with crushed cloves of garlic. Drizzle oil and kosher salt and cook in the oven for 25 minutes. 

4. While the tomato mixture is cooking, crumble ground meat in a large skillet over medium heat. Add the seasoning and saute until the lamb meat is fully cooked. Set aside but keep rendered fat in the skillet. 

5. After the roasted veggies have cooled down, remove the outer skin from the onion and transfer everything to a blender. Add in the coconut milk and basil and blend until smooth. Taste test and add additional salt if needed. 

6. Add mushrooms and kale to the skillet with reserved lamb fat and set over medium heat. Saute for about 5 minutes and pour in the blended cream mixture and cooked lamb meat. Remove from heat and transfer the mixture into your buttered squashes.

7. Place filled squash bowls on a cookie sheet with the lids on top and cook in the oven for 25 minutes. 

8. At this time, if you have leftover lamb stew, feel free to make a side of steamed rice. 

9. Remove from the oven and garnish with basil chiffonade and enjoy! Don’t forget to scrape the inside of your squash as you eat!