recipes

SEASONAL PICKS Less

SEASONAL PICKS

Changing your menu with the seasons helps take advantage of what’s available in the markets, and keeps you healthy and strong.

Changing your menu with the seasons helps take advantage of what’s available in the markets, and keeps you healthy and strong.

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SPRING & FALL IMMUNE BOOSTER SMOOTHIELess

SPRING & FALL IMMUNE BOOSTER SMOOTHIE

Serves 2-4


Ingredients:

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.


Serves 2-4

Ingredients:

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.

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SUMMER WATERMELON POPSICLELess

SUMMER WATERMELON POPSICLE

Makes 6 popsicles

Makes 6 popsicles

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Ingredients:

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

Ingredients:

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

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Procedure:

Blend all the above till smooth consistency and pour into popsicle moulds.

Freeze for a few hours and enjoy!

Procedure:

Blend all the above till smooth consistency and pour into popsicle moulds.

Freeze for a few hours and enjoy!

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AUTUMN LessLess

AUTUMN
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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.


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.


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WARM TORTILLA SOUPLess

WARM TORTILLA SOUP

Serves 4


Ingredients: 


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 

Procedure:

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!

Serves 4

Ingredients: 

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 

Procedure:

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!

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WINTERLess

WINTER

WINTER MUSHROOM CAPPUCCINO SOUPLess

WINTER MUSHROOM CAPPUCCINO SOUP

Serves 4-6

Stock:

6 cups warm water

1/4 cup white chickpea miso

1T sesame oil

1T dulse flakes

1T grated ginger

Himalayan pink salt to taste

Shitakes Marinade:

1 cup shitakes, de-stemmed and thinely sliced (optional)

1T olive oil

1T tamari

1T lemon juice

Garnish:

1-2 green onion chopped

Marinated mushroom (optional)

1T toasted sesame oil

Wakame soaked, drained and rough chop

Serves 4-6

Stock:

6 cups warm water

1/4 cup white chickpea miso

1T sesame oil

1T dulse flakes

1T grated ginger

Himalayan pink salt to taste

Shitakes Marinade:

1 cup shitakes, de-stemmed and thinely sliced (optional)

1T olive oil

1T tamari

1T lemon juice

Garnish:

1-2 green onion chopped

Marinated mushroom (optional)

1T toasted sesame oil

Wakame soaked, drained and rough chop

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RAW INGREDIENTS AND METHODS Less

RAW INGREDIENTS AND METHODS

There are so many delicious and healthful possibilities out there, sometimes it’s hard to know where to start. Well, I’ve done the work for you. I am very excited to share my many favorite foods, spices and techniques. You’ll find the basics covered, as well as some advanced methods and practices. Check back often as I like to keep you current and fulfilled.

There are so many delicious and healthful possibilities out there, sometimes it’s hard to know where to start. Well, I’ve done the work for you. I am very excited to share my many favorite foods, spices and techniques. You’ll find the basics covered, as well as some advanced methods and practices. Check back often as I like to keep you current and fulfilled.

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FAVORITE FOODS Less

FAVORITE FOODS 

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.

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.

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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.

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.

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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!

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!

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WHAT IS A GOJI BERRY? Less

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:

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:

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  • Boost Immune system

  • Cancer fighting properties

  • Protection of eye health

  • Improved energy levels

  • Lower fatigue

  • Lower stress

  • Improvement of digestive function

  • Boost Immune system

  • Cancer fighting properties

  • Protection of eye health

  • Improved energy levels

  • Lower fatigue

  • Lower stress

  • Improvement of digestive function

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BEE POLLEN Less

BEE POLLEN

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.

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.

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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.

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.

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Caution: Bee pollen is not safe for pregnant women. A woman should also avoid using bee pollen if she is breastfeeding.

Caution: Bee pollen is not safe for pregnant women. A woman should also avoid using bee pollen if she is breastfeeding.

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CHOCOLATE MOUSSE LessLess

CHOCOLATE MOUSSE
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(Takes under 5 minutes to prepare)


 
Serves 5 


Ingredients: 

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

Procedure:

  • 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.

(Takes under 5 minutes to prepare)

 Serves 5 

Ingredients: 

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

Procedure:

  • 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.

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SPICESLess

SPICES

Turmeric

Turmeric

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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’s also used to fight Alzheimer’s disease, cancer and depression.

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’s also used to fight Alzheimer’s disease, cancer and depression.

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Try my Flu Buster Elixir for a healthy dose of turmeric. Great boost for your well-being.

Try my Flu Buster Elixir for a healthy dose of turmeric. Great boost for your well-being.

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ELIXIR Less

ELIXIR

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.

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.

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FLU BUSTER ELIXIR LessLess

FLU BUSTER ELIXIR
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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.

Ingredients: 

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!

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.

Ingredients: 

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!

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LIVE SAUERKRAUTLess

LIVE SAUERKRAUT

Ingredients:
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:

Ingredients:
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:

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NOTE:

NOTE:

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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!!

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!!

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QUICK & EASY RECIPES FOR FAMILIES ON THE GO Less

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!

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!

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Here are some quick and easy ways to feed everyone deliciously AND happily.

Here are some quick and easy ways to feed everyone deliciously AND happily.

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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.

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.

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KALE CHIPSLessLess

KALE CHIPSLess

Ingredients:


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

Procedure:

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.

Ingredients:

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

Procedure:

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.

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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.

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.

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CHIA SEED PORRIDGELess

CHIA SEED PORRIDGE

Serves 1

Ingredients:

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

Procedure:

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!

Nutritional Note:

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!

Serves 1

Ingredients:

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

Procedure:

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!

Nutritional Note:

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!

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