IMMUNE BOOSTER SMOOTHIE
1/2 lemon, cut away the skin handful of blueberries (fresh or frozen)
1/4 cup goji berries
1 cup water & handful ice
1 coconut water
1 banana peeled 1T honey (adjust to your sweetness)
1T flax seed oil or coconut oil
1T bee pollen (optional)
1T hemp seeds (optional)
1 probiotic capsule (powder) pinch Himalayan salt
1-2 dates to desired sweetnes Procedure:
-Combine all ingredients in a blender
-Serve at room temperature or chilled. Store in a sealed glass jar in the fridge.
Makes 6 popsicles
1/2 medium watermelon cut into chucks (seedless are better for this)
small handful of mint (optional)
1t lime juice
pinch Himalayan pink salt
1t coconut butter
Blend all the above till smooth consistency and pour into popsicle moulds.
Freeze for a few hours and enjoy!
WARM TORTILLA SOUP
As we leave behind the summer heat, our bodies need help adjusting to cooler, dryer temperatures. If we don’t coax them through the change, we can get rundown or sick. Try our Warm Tortilla Soup for a flavor-packed, nutrient-rich taste of autumn.
5-6 red grape tomatoes, halved
1/2 yellow bell pepper
1/2 red bell pepper
1/8 cup pine nuts
1 clove garlic
1T olive oil
1T tomato powder or 1 sundried
1. Blend all except olive oil and half the water till smooth. Add olive oil and rest of the water, blend.
2. Garnish with cilantro leaves and 2 corn chips. Drizzle with olive oil and a sprinkle of cayenne powder or roasted cumin powder.
Note: The pine nuts give the soup a creamy consistency. Add more cayenne powder if you like it spicy!
MUSHROOM CAPPUCCINO SOUP
6 cups warm water
1/4 cup white chickpea miso
1T sesame oil
1T dulse flakes
1T grated ginger
Himalayan pink salt to taste
1 cup shitakes, de-stemmed and thinely sliced (optional)
1T olive oil
1T lemon juice
1-2 green onion chopped
Marinated mushroom (optional)
1T toasted sesame oil
Wakame soaked, drained and rough chop
Raw Cacao is one of the most powerful antioxidants on the planet! Rich in essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.
If you are sensitive to caffeine or looking for a caffeine free version, try Carob Powder. It is caffeine free and contains 50% more calcium than cacao, but is very similar in taste.
My favorite recipe using cacao and carob powder is my chocolate mousse – a healthy take on the traditional dessert and it’s so quick and easy to make!
WHAT IS A GOJI BERRY?
It is a tiny red berry that is native to China, and people in Asia have been eating goji berries for generations, in the hope of living longer. Some of the health benefits are:
Boost Immune system
Cancer fighting properties
Protection of eye health
Improved energy levels
Improvement of digestive function
For years, many nutritionists have declared bee pollen as an exceptionally nutritious food. Bee pollen contains vitamins, minerals, carbohydrates, lipids, and protein. It comes from the pollen that collects on the bodies of bees.
Bee pollen is available at many health food stores, but it’s important to buy them locally to enjoy all its health benefits. Bee pollen is also recommended by some herbalists to enhance athletic performance, reduce side effects of chemotherapy, and improve allergies and asthma.
Caution: Bee pollen is not safe for pregnant women. A woman should also avoid using bee pollen if she is breastfeeding.
(Takes under 5 minutes to prepare)
1 ripe avocado (cut and deseed)
1/4 cup young coconut meat (optional)
1/2 cup water
1/4 cup agave nectar or honey (adjust to taste)
1/2 cup made up of equal portions of carob & cacao powder (or coco)
1t vanilla extract
pinch Himalayan pink salt
1/8t cinnamon powder
In a high speed blender, blend coconut meat with water for even consistency.
Add avocado and rest of the ingredients and blend to smooth consistency.
Serve in dessert glasses and chill in fridge for 30 mins.
Note: Use ripe avocados for best results! The secret ingredient, avocado, makes it thick and rich, but it cannot be detected in the flavor.
Turmeric is a spice that is commonly used in ethnic cuisines. But Turmeric has so many health benefits that it should be added to your daily diet. Turmeric is anti-inflammatory and helps with arthritis, joint pain, stomach pain and infections, to name just a few. that comes from the turmeric plant. It is also being used to fight Alzheimer’s disease, cancer and depression.
Try my Flu Buster Elixir for a healthy dose of turmeric. A great boost for your well-being.
What is an Elixir? Quite simply a clear, sweet liquid often mixed with alcohol and designed to deliver medication in a pleasing way. Our elixirs promote wellness and deliver optimal health benefits, without the alcohol! They are like magical health potions. A little goes a long way.
FLU BUSTER ELIXIR
This liquid gold juice is loaded with a mega dose of vitamin C from the pineapple and orange. It is a powerful cold and flu fighter. Pineapple has the enzyme Bromelian which helps suppress coughs and loosen mucus. The fresh turmeric root is anti-inflammatory. Jalapeños eliminate sinus congestion and reduce sinus headaches.
1 quarter fresh pineapple
1 orange pealed
3-4 fresh turmeric roots
1/2 handful cilantro
1/2 small jalapeño, seeded
Process all ingredients through a juicer and enjoy!
Makes 1 large jar
1. Save 1-2 big leaves. Shred cabbage with a knife or food processor, wash and drain.
⦁ Add the salt and massage into the cabbage, wearing gloves. Keep massaging till it releases juice. Let stand for 10-15 mins and massage again for several minutes, repeat till cabbage is very juicy and covered in juice.
⦁ Pack the massaged cabbage and dill weed firmly into a larger jar. Press the cab- bage down until its liquid rises to the top and covers it by at least 1/8 inch. Put a whole cabbage leaf and then a plate on top with a small glass jar filled with water. Cover with a clean dish towel.
⦁ Ferment in a cool, dark place for at least 3 days, depending on desired degree of sourness. Remove any bubbling at the top of the jar each day. Make sure kraut is covered by liquid.
⦁ Once kraut is ready, store in sealed glass jars in the fridge for several months Varations:
To increase enzymes and nutrition in the kraut, add soaked and drained sunflower seeds and quinoa. Raw sauerkraut is simple and easy to make and a great way to add good bacteria and enzymes back into your gut! Enjoy!!
QUICK & EASY RECIPES FOR FAMILIES ON THE GO
With everyone going in different directions, there’s little time to keep you and your family nourished, let alone get a whole meal on the table. I’ve got lots of fun food ideas that will keep you healthy and stress-free. We all know is a great way to stay satisfied and sane!
Here are some quick and easy ways to feed everyone deliciously AND happily.
As a mother of three, I know how busy some days can get and in those situations having a healthy and delicious snack on hand can be a life saver. My go-to’s for those days are my Kale Chips and Chia Seed Porridge. So easy to make but yet so delicious! There is also a video tutorial on Youtube.
Makes 1 large jar:
1 large bunch of kale or kai lan
generous drizzle of olive oil
1/2 lemon or 1 lime juice
1t Himalayan pink salt or sea salt
1-2T maple syrup
1T nutritional yeast
1. Wash and dry kale leaves. If large kale leave, can de-stem.
2. Add all the ingredients except the nutritional yeast. Massage in till nicely coated.
3. Put on teflex sheets of the dehydrator and sprinkle the nutritional yeast evenly. Dehydrate till crisp. Depending on the humidity Kale Chips need 8 – 16 hours in the dehydrator. Or use an oven on low temperature and bake until crisp.
4. Store in airtight glass container to keep the crispness.
CHIA SEED PORRIDGE
If you are looking for a sweet and simple snack, my family’s favorite is any variation of my Chia Seed Porridge. Chia Seeds are an amazing Omega 3 and protein source and after soaking in liquid become the consistency of a pudding. And who doesn’t like pudding? Learn how to make it.
2T chia seeds
1/4 – 1/2 cup almond milk
1 sliced banana (optional)
Handful seasonal berries
Pinch Himalayan pink salt
Drizzle of honey or maple syrup
1. In a medium size bowl add the chia seeds then the desired nut or seed milk. Let sit for 5–8 mins. Stirring occasionally as the chia seeds will gel up and thicken into a porridge consistency.
Stir and add salt.
Garnish with berries and drizzle with honey or maple syrup. Enjoy!
Chia seeds are high in fiber, protein and in omega 3s which is great for brain development. Chia Seeds are filling and can act as an appetite suppressant. This is great for breakfast or a quick pick-me-up snack any time of day. Have seen my daughter also enjoying it at night while burning the midnight oil!