Recipe (healthy fat): Mayonnaise

Ingredients Makes about 1 ½ cups 1 large or extra large egg 2 tsp lemon juice ½ tsp salt 1 tsp Dijon mustard 1 clove garlic 1 cup olive or avocado oil Instructions Add all ingredients except oil to your food processor. Process until creamy (about 10...

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Recipe (peppermint): Peppermint Mocha Creamer

Ingredients 1 can coconut milk ½ cup almond milk, unsweetened 2 tbsp cacao powder, unsweetened ½ tsp peppermint extract or essential oil (food-grade and safe for internal use) 3 tbsp honey or maple syrup (optional) Instructions Place all ingredients in a...

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Recipe (Filling): Slow-Cooker Roast Beef and Potatoes

Serves 6 2 onions, sliced (do this and go to step 1 before preparing the rest of the ingredients) 4 lb beef roast 1 lb potatoes, peeled & chopped 1 lb carrots, peeled & sliced 2 celery sticks, sliced 2 dashes dried thyme or sage or parsley 2 cloves garlic...

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Recipe (Low-Sodium Spice Mix): Italian Spice Mix

Ingredients 1       tbsp dried oregano 1 ½   tbsp dried basil 1       tbsp dried parsley 1       tbsp dried thyme ½      tbsp onion powder ½      tbsp garlic powder Mix all ingredients and place in a sealed container. Sprinkle where you would normally use...

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Recipe (Nutrient Dense): Superfood Salad

Serves 2 2 handfuls of greens (e.g. kale, spinach, arugula, etc.) ½ cucumber, chopped 1 avocado, chopped 1 bell pepper, chopped 1 carrot, grated 2 handfuls grape tomatoes 2 handfuls fresh berries 2 broiled salmon fillets (optional) ¼ cup hemp seeds Salad...

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Relaxing Herbal Teas Recipe

There are many relaxing herbal teas that would be great after meditation. Try any of these by steeping in boiling water:     Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)     White tea (also has a bit of caffeine, or you can...

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Recipe (All-natural): Apple Muffins

Serves 12 1 cup quick oats, uncooked 1 tsp cinnamon 1 cup cooked quinoa 3 tbsp maple syrup 1 cup chopped apples 2 eggs, lightly beaten Preheat oven to 350F. In a large bowl, mix the quick oats and cinnamon. Add the quinoa and mix again. Now add maple...

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Mediterranean Salad: (low GI)

Serves 2 1 cucumber, chopped ½ cup chickpeas, drained and rinsed ½ cup black olives ¼ red onion, diced ½ cup cherry tomatoes, halved ¼ cup extra virgin olive oil 1 tbsp apple cider vinegar 2 tbsp lemon juice 1 tsp garlic 1 tsp basil ½ tsp oregano 1 dash...

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Almond Vanilla Latte Smoothie

Serves 1 ¼ cup almonds, soaked overnight & rinsed ½ cup coconut milk ½ cup strong coffee, cold (or chai tea if you prefer - my favorite) ½ banana, frozen 1 tsp vanilla extract Add all ingredients to a blender and blend on high until almonds are smooth. Add...

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(Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2 ¾ cup dry quinoa (pre-rinsed) 2 tbsp coconut oil 1 medium onion, diced 1 bell pepper, chopped 1 dash salt ½ tbsp turmeric 1 dash black pepper 2 cups broccoli, chopped In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the...

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Banana Muffins – Paleo Friendly Recipe

Serves 12 3 large eggs 5 mashed bananas ½ cup almond butter ¼ cup coconut oil 1 tsp vanilla ½ cup coconut flour 1 tbsp cinnamon 1 tsp baking powder 1 tsp baking soda pinch of sea salt Preheat oven to 350F. Line 12 muffin cups with liners. In a food...

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Cinnamon Apples – Yummy and Good for Your Blood Sugar

Serves 4 2 apples, chopped 1 tbsp coconut oil ½ tsp ground cinnamon ⅛ tsp sea salt ¼ tsp vanilla extract Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples...

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(Stress-reducing bath salt): Lavender Bath Salts

Per bath 2 cups epsom salts 10 drops lavender essential oil As you're running your warm bath water, add ingredients to the tub. Mix until dissolved Enjoy your stress-reducing bath! Tip: You can add a tablespoon of dried lavender...

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Super-Simple Grilled Salmon

Serves 4 4 wild salmon fillets 1 bunch asparagus 1/4 tsp sea salt 1/4 black pepper 1/4 tsp dried parsley 1/4 tsp. dried dill 4 tbsp olive oil Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top,...

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Homemade Healthy Chocolate

Serves 12 ⅓ cup coconut oil, melted 1 cup cocoa/cacao powder 4 tablespoons maple syrup 2 dashes salt 4 tablespoons slivered almonds Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth. Stir in slivered almonds until evenly...

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Sweet Enough Matcha Latte

Serves 1 1 teaspoon matcha powder 1.5 cup almond milk, unsweetened 1-2 teaspoons maple syrup or honey (optional)   Heat almond milk and maple syrup/honey (if using) in a small pot. Add matcha powder to cup. When almond milk is hot, add about a ¼ cup to...

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Recipe (cooked spinach): Sauteed Spinach

Serves 4 2 teaspoons olive oil 2 cloves garlic 1 bag baby spinach leaves 1 dash salt 1 dash black pepper Fresh lemon In a large skillet heat olive oil.   Add garlic and saute for 1 minute. Add spinach, salt, pepper and toss with garlic and oil.   Cover pan...

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Super-Simple Coconut Milk Yogurt (dairy-free probiotic)

Serves 6 2 cans full-fat coconut milk 2 probiotic capsules    Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.    Transfer to a sanitized glass jar (make sure it’s not still hot - you don’t want those probiotics to...

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Yummy (Vegetable Dip): Hummus

Makes about 2 cups 1  can chickpeas (garbanzo beans), drained & rinsed ⅓ cup tahini 1 garlic clove 2 tbsp sesame oil 2 tbsp lemon juice 1 dash salt & pepper   1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit...

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Homemade Nut/Seed Milk- (dairy-free milk)

Makes 3 cups ½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds) 2 cups water ¼ teaspoon vanilla extract (optional)    Soak nuts/seeds for about 8 hours (optional, but recommended).    Dump soaking water & rinse nuts/seeds....

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Tropical (digestive) Smoothie

Serves 1 1 cup pineapple, diced 1 cup papaya, diced 1 banana, chopped 1 cup coconut milk ice if desired Put all ingredients(except ice) into the blender and blend. Add ice if desired. Serve & enjoy! Tip: The levels of enzymes in whole pineapple and papaya aren’t as...

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