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.

Asian Mason Jar Salad with Peanut Sauce

These healthy, delicious, and portable asian mason jar salads are made with chicken, mixed greens, cucumbers, cabbage, oranges, shredded carrots or the raw carrot salad (hormone balancing), green onions, cilantro, crushed peanuts with a peanut sauce dressing!

Mason Jar salads

I never realized I hadn't shared a single mason jar salad recipe on the blog! Back when I was in the corporate world, I used to enjoy these salads regularly, and I had forgotten how simple, versatile, and delicious they can be!

Given my fondness for Asian cuisine, I thought it fitting to make my first mason jar salad an Asian-inspired one.

For those who are part of the Nourished Roots Membership Program, you might recognize this recipe from the January 2024 Meal Prep Guide! If you're not yet a member, sign up today to access more exclusive recipes like this one that may not be featured on the public website!

Tips for assembling Asian mason jar salads:

The key to these jars is layering them correctly so that you can prep your salads in advance without them becoming soggy.

Start by adding your liquids at the bottom and layering your ingredients accordingly. For instance, place the dressing at the bottom and layer your fruits and vegetables from the sturdiest to the most delicate.

Refer to the images below for a visual guide on how to layer each ingredient!

Can I include other ingredients?

Absolutely! These salad jars can be enhanced with different protein sources like marinated pork, turkey, or chickpeas. You can also incorporate grains such as brown rice or quinoa. If you decide to add a grain, place it closer to the dressing layer at the bottom of the jar as they are heartier toppings.

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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These healthy, delicious, and portable asian mason jar salads are made with chicken, mixed greens, cucumbers, cabbage, oranges, shredded carrots or the raw carrot salad (hormone balancing), green onions, cilantro, crushed peanuts with a peanut sauce dressing!

Servings: 4 | Prep Time: 15 min | Cook Time: 15 min

Ingredients

Mason jar salads

• 1 lb chicken breast (see below) (1/4 lb per jar)

• 8 cups mixed greens (2 cups/jar)

• 1/2 cup diced cucumbers (2 Tbsp/jar)

• 1 cup shredded red cabbage (1/4 cup/jar)

• 4 cuties, peeled

• 1/2 cup shredded carrots or raw carrot salad (2 Tbsp/jar)

• Garnish: green onions, cilantro, crushed nuts like peanuts

Chicken Marinade

• 1 lb chicken breast

• 1/3 cup coconut aminos or teriyaki sauce

• 1 tsp garlic powder and S+P

Peanut Sauce

• 1/4 cup peanut butter

• 1/4 cup coconut aminos or tamari/soy sauce

• 1-2 tsp sriracha

• 2 Tbsp rice vinegar

• 1/4 tsp ground ginger

• 1/4 tsp garlic powder

• Juice 1/2 orange

• 1-2 Tbsp warm water

• S+P

Directions

1. Marinate chicken first by seasoning chicken generously with S+P, garlic powder and adding sauce in a Ziploc bag with chicken. Massage chicken in juices, sealed and place in fridge to marinate for 30 min or overnight.

2. Prepare the rest of the mason jar toppings.

3. Make the dressing: In a bowl, prepare the dressing by adding in everything. Mix well until combined. May use 1-2 Tbsp warm water to adjust thickness of sauce.

4. Bake chicken or on stove top as desired.

5. Assemble: Start with a layer of peanut sauce (~2 Tbsp per jar). Follow with layers of cucumbers, carrots, red cabbage, diced chicken, orange slices, greens and garnish with green onions, cilantro, crushed peanuts.

6. Store: Seal the mason jars with lids and refrigerate until ready to eat. When ready, add everything to a bowl and mix. store in fridge no more than 4 days.

Notes

• *Feel free to add more or less of each ingredient to each salad jar.

Dill Pickle Salad

This simple and nutritious chicken salad recipe incorporates diced dill pickles and pickle juice for a burst of flavor. Perfect for preparing in advance or for meal prepping lunches, it's a tasty way to utilize leftover cooked chicken.

If you have a fondness for pickles, you're in for a treat! Inspired by the Trader Joe's Dill-icious Chopped Salad Kit, I created a healthier version.

• The salad showcases the tangy and salty essence of dill pickles, both in the garnish and the salad dressing. For an extra twist, consider adding dill-based sauerkraut such as Wildbrine or opt for a wholesome pickle chip brand like Siete Foods.

Interested in more effortless meal prep lunch ideas?

• Dill pickle salad is a speedy dish, taking only 25 minutes from start to finish.

• Rich in gut-friendly probiotics, high in protein, and low in carbs.

• A convenient method to use up leftover batch-cooked chicken or rotisserie chicken.

• The pickle flavor will leave you craving more!

GUT-FRIENDLY MEAL ADVANTAGES

To enhance your beneficial bacteria levels, this meal is part of a seven-day meal plan that emphasizes foods promoting healthy gut bacteria growth and maintenance.

You can access this meal plan through the Nourished Roots Membership Plan! Here's the direct link for access!

Check out the fun meal prep hacks in the video below!

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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This simple and nutritious chicken salad recipe incorporates diced dill pickles and pickle juice for a burst of flavor. Perfect for preparing in advance or for meal prepping lunches, it's a tasty way to utilize leftover cooked chicken.

SERVINGS: 4 PREP TIME: 15 MIN COOK TIME: 25 MIN

Ingredients

SALAD BASE

• 3 cups shredded chicken (can use rotisserie)

• 4 cups massaged kale

• 1 cup dill pickles, chopped

• 1/2 cup radishes, sliced

• 2-4 hard boiled eggs

• 1-2 cups crushed crackers

• 1 cup sauerkraut (optional)

SALAD DRESSING

• 1 cup plain greek yogurt

• 2-4 Tbsp pickle brine

• 1 Tbsp dill weed (can take from dill container)

• 1 tsp garlic powder

• 1/2 tsp maple syrup

• S+P (to season)

Directions:

• To make dressing: In a small bowl, mix all ingredients until combined. Taste test to see if you need to add more seasoning, acid, or more pickle chunks!

• To assemble the salad, combine all vegetable ingredients from SALAD BASE to a large mixing bowl and toss to combine well. Add in dressing and breadcrumbs and toss and garnish with quartered or halved eggs, serve and enjoy!

*To make hardboiled eggs: Place eggs in a small pot. Cover eggs with water and cover pot with lid. Bring water to boil. Once boiling, turn off and set a timer for 12-14 min. When done, drain and place eggs in an ice cold water bath to stop the cooking process. Peel the shells off once cool to touch.

Notes: I use this brand crackers so that this recipe is gluten and grain free!

Chicken Harvest Bowl

Chicken Harvest Bowl with juicy marinated chicken thighs, roasted Brussels sprouts and sweet potato, massaged kale, goat cheese, pecans, apple and a creamy balsamic dressing. 

This harvest bowl is packed with delicious fall flavor influences that is perfect for a healthy lunch meal prep option or dinner. Gluten-free, grain-free, macro balanced and dairy-free friendly. 

If you know anything about me, you know that nourish bowls are my favorite! From the Nourished Cookbook to the Nourishment Program - I absolutely love the art of batch cooking. 

If you can allocate one or two days out of your week to prepare batch cook items, you will have the freedom to create different meals so that you won’t have to eat the same meal twice if you don’t want to! How fun and easy is that?!

With that said, here is a fall inspired nourish bowl that you can create for lunch meal prep or for dinner! 

Chicken harvest bowl components based on the Six Senses Nourish Meal Template from The Nourishment Program: 

1. Starchy + sugary carbs: sweet potatoes, honey, apple

2. Non starchy carbs: massaged kale, brussels sprouts

3. Protein: Chicken thighs + pecans + goat cheese

4. Fat: oil, chicken thighs, goat cheese, nut butter

5. Flavor: seasonings galore! Coconut aminos (or teriyaki sauce)

6. Probiotics: balsamic vinegar

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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Chicken Harvest Bowl with juicy marinated chicken thighs, roasted Brussels sprouts and sweet potato, massaged kale, goat cheese, pecans, apple and a creamy balsamic dressing. 

SERVINGS: 4 | PREP TIME: 15 MIN | COOK TIME: 45 MIN

Ingredients

Chicken marinade

• 1 lb chicken thighs

• 1/3 cup coconut aminos or teriyaki sauce

• 1 tsp garlic powder

• S&P

Sweet potatoes

• 2-4 sweet potatoes, cubed

• 1 tsp each smoked paprika & garlic powder

• dash of cinnamon

• 1 Tbsp oil

Brussels sprouts

• 1 lb brussels sprouts

• 1 tsp garlic powder

• 1 Tbsp oil

Balsamic dressing

• 1/4 cup balsamic vinegar

• 2 Tbsp nut butter

• 1-2 Tbsp water

• 1 Tbsp honey

• S&P

Bowl components

• 1/2 cup pecans

• 1/2 cup goat cheese

• 1 large apple

• massaged kale or regular leafy greens

Directions

1. Marinate your chicken first by seasoning chicken thighs generously with S&P. Mix marinade ingredients in a Ziploc bag and transfer chicken to the bag. Seal bag, massage chicken in juices while sealed and place in the fridge to marinate for 30 min or up to 8 hrs.

2. Preheat the oven to 400 degrees and line a large baking sheet with parchment paper.

3. Add diced sweet potatoes in seasoning mixture and halved Brussels sprouts in seasoning mixture on baking sheet. Toss in oil and roast in the oven for 35-45 min until tender.

4. You can either roast chicken thighs in the oven at the same time and on a different baking sheet or grill / cook in a skillet.

5. To make dressing: add the balsamic vinegar, nut butter, salt, honey and 1 Tbsp water to a small mason jar. Shake vigorously and add more water if you want a thinner consistency.

6. Prep the remaining ingredients: dice the apple, crumble goat cheese, roughly chop pecans and follow massaged kale recipe if not using leafy greens.

7. Assembly! Evenly divide the greens, chicken, roasted veggies, apples, goat cheese and nuts. Serve with creamy balsamic dressing and enjoy!