Because you really are what you eat!
How you feel is in direct response to what you are feeding your mind, body and spirit! Food is more than fuel for your body. It stirs the senses and evokes memory and mood! So my question for you is "What are you feeding them?"
I believe in the 80/20 rule. Strive to have 80% of you the foods you eat be healthy and nourishing for your body. The more you consume vibrant healthy foods the less your body will crave the other stuff. Studies show that 80% of your immune system lives in your gut. It also is true for how your body looks, you can not out exercise poor nutrition.
Let's concentrate on fueling our bodies with what it needs to take care of business!
EWG's (Environmental Working Group) 2015 Shopper's Guide to Pesticides in Produce™
Nearly two-thirds of the 3,015 produce samples tested by the U.S. Department of Agriculture in 2013 contained pesticide residues - a surprising finding in the face of soaring consumer demand for food without agricultural chemicals.
Pesticides persisted on fruits and vegetables tested by USDA, even when they were washed and, in some cases, peeled.
Immune Boosting Berry Smoothie Serves 2
1 cup frozen mixed berries (blackberries, blueberries and raspberries)
2 handfuls of spinach
1 handful of kale
1/2 cup milk alternative of your choice
1 cup filtered water
1/2 cup coconut water
1 scoop of a high quality plant based protein
Blend on high, adjust the water to desired consistency and Enjoy!
Alkaline Coconut Cocktail Refreshing alkaline goodness!
Coconut water is not only delicious but full of alkaline minerals! It also has virtually an identical electrolyte balance to the human body making it super hydrating too. Perfect to stay alkaline and full of energy. The lime is also alkaline, as well as adding some zing - all topped off with some refreshing mint!
8 whole limes, washed and roughly chopped
Small bunch mint
1 ½ liters of coconut water
1 cucumber, cut into 6 long slices
Natural Sweetener to taste
Place the limes and most of the mint into a big jug and use the flat end of a rolling pin to mix the ingredients together by pounding until the limes have released their juice. If using natural sweetener, add this to the mix.
Top up the jug up with coconut water, give everything a good stir and keep chilled in the fridge.
To serve, fill long glasses with ice, drop in a few mint leaves and pour in the cocktail. Drop a cucumber slice into each glass and a straw next to it. Serve immediately.
Vanilla Coffee Creamer
1 C almond milk
1 C coconut milk
2Tbsp maple syrup
1 vanilla bean - sliced long ways
Bring to a low boil, remove from heat and steep until cool. Stain into a air tight container.
Keeps for one week.
Wrapless Wraps Serves 2 - 3
6 large romaine lettuce leaves or kale leaves
2 ripe tomatoes, chopped
3 ripe avocados, smashed
1/2 medium-sized red onion, diced
1/2 fresh chili (optional)
1/2 cup red cabbage, shredded
1/2 cup carrots, shredded
1/2 bunch of fresh cilantro or parsley
The juice of 1 lemon
1 pinch of Himalayan salt
Squeeze the lemon over mixture and sprinkle with the salt.
Divide the mixture among the leaves, wrap them secure with a cocktail stick.
Savory Pumpkin Hummus
2 Tbsp. lemon juice
2 Tbsp. Tahini
3 cloves of garlic
1 can garbanzo beans
2 tsp. olive oil
1 cup pumpkin puree
1 tsp. ground cumin
1/2 tsp. cayenne pepper
1 pinch paprika
1 drop of Lemon essential oil
Combine all ingredients in a food processor or high speed blender and mix until smooth and creamy. Enjoy with pita chips, blue corn chips or your favorite raw veggies!
Vegetable and Fruit Quinoa Salad
2 C quinoa, rinsed well and drain in a fine strainer
1 Tbsp. coconut oil
2 cloves garlic
4 C vegetable broth
1 C pecans chopped
1 yellow bell pepper, diced
1 red bell pepper, diced
1 C dried cranberries
4 green onions, chopped
1/2 C chopped cilantro
1 tsp. pink Himalayan salt
1/2 C sunflower seeds
4 Tbsp. lime juice
Zest from one orange
1/4 C fresh orange juice
1/2 C extra virgin olive oil
4 Tbsp. pure maple syrup
3 drops Wild Orange essential oil
In a sauce pan, sauté the garlic in the coconut oil, then add the quinoa and stir until toasted. Add the vegetable broth and bring to a boil. Turn down heat to simmer and cock for 15mins.
Add the dressing ingredients to a glass jar with tight fitting lid and shake well.
Toss the cooked quinoa and other ingredients and then add the dressing, mix well.
Serve hot or cold.
Sweet Potato & Black Bean Chili Serves 8 - 10
2 cans (15oz) organic black beans, drained and rinsed
1& 1/2 cups diced fresh tomatoes
1 can (15oz) organic fire roasted tomatoes
1 can (6oz) tomato paste
2 Large sweet potatoes ( with or without skins... I leave them on)
1/2 cup dry quinoa (rinsed)
6 cloves of garlic, minced
1 tablespoon chili powder
1 tablespoon cumin
1 drop Oregano essential oil
Himalayan salt to taste
4 cups (32oz) organic vegetable broth or filtered water + more as needed
avocado, cilantro and /or diced onion for garnish
In large pot or Dutch oven, heat oil over medium heat. Add onions, cook until soft about 3 mins. Add garlic, cook for another minute. Add the remaining ingredients, bring to a boil, cover and reduce heat to low and cook for 30-40 minutes, stirring occasionally. Chili is ready when sweet potatoes are tender. Add additional water if chili is too thick for your liking.
Serve with optional toppings.
Creamy Broccoli – Avocado Soup
4 c. vegetable broth
1 med. onion sliced
2-3 small cloves of garlic chopped
½-1 teaspoon sea salt
¼- ½ teaspoon ground chipotle
½ teaspoon ground cumin
3 c packed broccoli
2 large ripe avocados
¼ c minced scallions, parsley or cilantro
2-3 drops Lime essential oil
Combine broth, onion, sea salt, cumin, and chipotle in a 2-3 quart pot. Cover and bring to boil over high heat. Reduce heat to med-low and simmer for 15 minutes.
Add Broccoli and bring to boil. Cover, reduce heat and simmer until fork tender about 5-10 minutes. Do not boil hard or overcook. Broccoli should remain bright green.
Carefully puree the broccoli onion broth with the avocados in a blender or food processor in 2 batches, until smooth and creamy. Blend in Lime essential oil.
Garnish with choice of toppings.
Spaghetti Sauce with Raw Zucchini Noodles
1 ½ cups sundried tomato, soaked 1-2 hours drained
1 ½ c. seeded chopped tomatoes
¼ c. olive oil
1 drop Basil essential oil
2 tablespoons fresh oregano
2 cloves garlic
1 teaspoon pink Himalayan salt
¼ teaspoon crushed red pepper
1 drop black pepper oil
1 recipe Raw Nut Meat
Place all ingredients into a blender or food processor and process until smooth.
Transfer to med bowl and gently fold in the veggie nut meat.
Optional- Place the sauce into a dehydrator at 140F for 1 hour or warm in a sauce pan over very low heat.
6 - Medium size Zucchini or Yellow Summer Squash peeled and Spiralized!
Raw Nut Meat
1 cup mushrooms
1 cup walnuts
1/2 cup sunflower seeds and/or pumpkin seeds
1 clove garlic
1 drop black pepper essential oil
1/2 tsp salt
1 tbsp mixed spices
For Mexican style nut meat:
Cumin, chili powder, cayenne, coriander, paprika, 2 drops cilantro essential oil, 1 drop lime essential oil.
For Italian style nut meat:
Sage, thyme, 2 drops rosemary essential oil, fresh oregano, 2 drops basil essential oil, 2 drops marjoram essential oil, sun dried tomatoes.
In your food processor or blender, grind sunflower and/or pumpkin seeds until no large chunks are visible. Next you're going to pulse in the garlic, salt, pepper, and additional spices. Add walnuts and mushrooms, and blend until a coarse crumb like consistency is reached. You can eat your nut meat right away, or let it sit in the fridge for a while to let the flavor develop. Nut meat should keep in the fridge for around four or five days. Enjoy it in nachos, tacos, chilies, pastas, lasagnas, wraps, or anywhere you would usually use meat!
After all the rain we have been having here on the central coast it's nice to see a rainbow. this salad contains so many colorful, raw and nutritious ingredients it's like the pot of gold at the end of the rainbow!
1 package kale salad ready mix blend
1 bag broccoli slaw salad mix blend
2 roasted red beets diced
2 Tbsps. toasted sesame seeds
Asian Ginger and Honey Dressing
Preheat oven to 400 degrees
Wash and wrap beets in foil, bake 45 minutes, peel and dice when cool (you might want to wear gloves)
Empty packages of kale and broccoli salads into large serving bowl. Add cooled and diced beets, sesame seeds and toss with Asian Ginger and Honey dressing.
Asian Ginger and Honey Dressing
4 cloves of garlic
2 Tbsp. fresh ginger root, minced
3/4 C extra virgin olive oil
1/3 C Tamari (gluten free soy sauce)
3 Tbsp. raw honey
Blend all ingredients in a high powered blender until liquefied and well blended. Makes 1 1/2 cups so you will have leftovers which may be used on other salads or as a marinade for chicken or salmon.
Raw Chocolate Love Truffles Makes 2 Dozen
These truffles are made with super foods, I can't think of anything better than chocolate that's really good for you!
2 cups raw dates, pits removed
1 cup raw cacao powder
¼ cup raw almond butter
1 tsp. cinnamon
1 Tbsp. maca-root powder
1 dash Himalayan salt
1/4 cup raw cacao nips
2-4 Tbsps. raw honey (add slowly while processing)
5 drops Peppermint essential oil (optional) mixed into honey
OR 10 drops of Wild Orange essential oil (optional) mixed into honey
For Rolling Truffles
¼ cup raw shredded coconut (unsweetened)
¼ cup raw cacao powder
¼ cup raw mixed nuts ground
Place in separate piles on parchment paper.
Combine all ingredients in a food processor with the S-blade attachment. Slowly add honey until a sticky dough forms. Remove from processor and divide into three small bowls if using different toppings. Scoop out 1-inch balls, roll in hands and then roll in the topping or toppings of your choice. Place in miniature cup cake papers. Refrigerate 1 hour. Enjoy! YUMMMM
On Guard Popcorn (Warning this is highly addictive!)
This popcorn not only tastes great but will also help support your immune system!
1 C popcorn kernels (air pop the corn)
1/4 C unrefined coconut oil (heated)
1/4 C pure maple syrup
5-6 drops On Guard Protective Blend
2-3 drops Cinnamon Bark essential oil
Ground cinnamon and salt to taste
Melt coconut oil, remove from heat, stir in maple syrup and essential oils. Sprinkle with salt and ground cinnamon. Such a great way for the whole family to enjoy a treat and support your immune system at the same time! You're welcome!
If you get hungry while on a cleanse, when lightening up your diet or really anytime, this is a really filling recipe that won't feed Candida. Even better, the coconut ingredients (coconut flour, coconut milk and coconut oil) are antifungals that will help to keep overgrowth under control.
1/2 cup coconut flour
1/2 cup of buckwheat flour
1/2 cup full cream can of coconut milk (use only the creamy part on the top, about half the can)
2 Tbsp. coconut oil
1/2 tsp. sea salt
1 tsp. aluminum-free baking powder
Stevia, to taste
Blend together the eggs, coconut oil, stevia and salt. Now add the coconut flour, buckwheat flour and baking powder, and whisk until you don't see any lumps. Pour into a loaf pan greased with coconut oil and bake at 175C (350F) for 30 minutes. Now the top of the loaf should be firm and a light golden color and you can remove from the oven and allow it to cool. To liven up the taste a little, try adding some lemon zest.
Yield: 4 cups
3 stalks celery, sliced
1 medium zucchini, sliced
8 – 10 radish, sliced or shredded
1/2 head purple cabbage, shredded
1 fennel bulb, chopped
3 TB. cilantro with stems, chopped
2 small cloves garlic, minced
1 heaping TB. ginger, chopped
1 TB. plum vinegar
2 TB. olive oil
2 TB. freshly squeezed lemon juice
2-3 drops of dōTERRA Basil Essential oil
Dash cayenne pepper
Pinch sea salt
In a large bowl mix together celery, zucchini, radish, cabbage and fennel. Feel free to substitute any of your favorite veggies for this medley – broccoli stems, carrots, cauliflower, cucumbers or kale would all work well too.
For the marinade, combine cilantro, garlic, ginger, olive oil, plum vinegar, lemon juice, cayenne pepper, basil essential oil and sea salt in a mini food processor or blender until well puréed. Pour over veggie medley and mix well to coat fully. Marinate in the refrigerator for at least 1 hour for the best flavor.
Use as a topper to any bed of mixed greens, or as a filler for collard or nori wraps.
1 (15 ounce) can black beans, drained, and rinsed
2 large eggs
1/4 cup cocoa powder
2/3 cup honey
1/3 cup coconut oil
1/2 teaspoon baking powder
Pinch of salt
4 drops doTERRA Peppermint essential oil
3/4 cup chocolate chips, divided
1. Preheat oven to 350 degrees Fahrenheit.
2. Place all ingredients, except for chocolate chips, in a blender or food processor and blend until smooth.
3. Pour batter into large bowl and stir in ½ cup chocolate chips.
4. Pour into greased 8×8-inch pan and top with ¼ cup chocolate chips.
5. Bake for 30-35 minutes or until a toothpick inserted in the middle comes out clean. Let cool and cut into pieces. Store in refrigerator.
1 pound Brussels sprouts, trimmed and quartered
1 tablespoon unsalted butter
1 tablespoon extra-virgin olive oil
3 tablespoons slivered almonds, toasted (see Tip)
1 tablespoon white-wine vinegar
1 tablespoon chopped fresh dill or 1 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add Brussels sprouts, cover and steam until tender, 5 to 7 minutes.
Meanwhile, melt butter in a small skillet over medium heat. Cook, swirling often, until the butter turns a nutty brown, 1 to 3 minutes. Stir in oil and scrape into a large bowl with a rubber spatula. Add the Brussels sprouts, almonds, vinegar, dill, salt and pepper and toss to combine.
Tips & Notes
Tip: To toast slivered almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
2 pounds small new potatoes, scrubbed and sliced into ¼-inch thick rounds or large diced
1 tablespoon salt
¼ cup olive oil
⅓ cup lightly packed fresh flat-leaf parsley, roughly chopped, plus more for garnish
⅓ cup roughly chopped green onions, plus more for garnish
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
2 cloves garlic, minced
Freshly ground black pepper, to taste
3 stalks celery, chopped
In a large saucepan or Dutch oven combine sliced potatoes and salt. Cover with water by 1 inch. Bring to a boil over high heat, then reduce heat to medium-low and cook until potatoes are easily pierced by a paring knife and pulled out with little resistance, about 5 to 6 minutes.
Reserve ¼ cup cooking water, then drain. Transfer potatoes to a large mixing bowl.
In a small food processor or blender, combine the olive oil, ⅓ cup parsley, ⅓ cup green onions, lemon juice, Dijon mustard, garlic and freshly ground black pepper. Process until the herbs and garlic have been chopped into little pieces, then drizzle in the reserved cooking water and blend just until emulsified. (If you don't have a food processor or blender, just finely chop the parsley and onions and whisk the dressing together until emulsified.)
Drizzle the potatoes with the herbed olive oil mixture and mix well. (It will look like you've poured in too much dressing, but don't worry, the potatoes will soak it up!) Let the potatoes rest for ten minutes, tossing every few minutes.
Add the celery to the bowl, along with a couple tablespoons each of chopped parsley and green onions. Toss again. Season to taste with salt and pepper and serve immediately, or cover and refrigerate until you're ready to serve. This salad is best served within a few hours, but will keep well in the refrigerator for about two days.
A side dish recipe with quinoa, fresh cucumber, seasoned tomatoes, olives and feta cheese!
1 cup white quinoa, uncooked
1/4 teaspoon salt
1 cup diced, seeded, unpeeled cucumber
1 can (14.5 oz each) Diced Tomatoes with Basil, Garlic and Oregano, drained
1 can (2.25 oz each) sliced ripe olives, drained
1/3 cup crumbled feta cheese
1/4 cup chopped red onion
2 drops of dōTERRA’s Black Pepper Essential Oil
Cook quinoa according to package directions, adding the salt.
Meanwhile, combine cucumber, drained tomatoes, olives, cheese, onion and black pepper oil in large bowl; set aside.
Spread cooked quinoa in 13x9-inch baking dish. Cool slightly in refrigerator 5 minutes. Add quinoa to vegetable mixture; toss gently to combine. Serve immediately or refrigerate until cold.
Mediterranean Quinoa Salad
2 lbs. salmon fillet with skin
2Tbsp fresh coriander
2 red chilies
1 Tbsp black peppercorns
3Tbsp fresh ginger
2 lemongrass stalks
Fresh lime peel from 4 organic/unwaxed limes
2 Tbsp Bragg’s Liquid Amino
1Tbsp Himalayan Crystal Salt or Celtic Sea Salt
1 Tbsp oyster sauce
1 handful of sesame seeds
For the marinade wash the coriander, drain it and chop it into fine pieces. Crush the peppercorns in a mortar, wash the chilies, halve and deseed them and cut into fine pieces.
Wash the lemongrass and cut into thin slices. Wash the ginger and cut into small dices.
Mix the coriander with the lime peel, ginger, lemongrass, pepper, chili, salt, oyster and Bragg’s Liquid Amino.
Lay the salmon fillet skin side down into a baking pan which the salmon fits in and spread the marinade evenly over the salmon filet. Cover the salmon with plastic wrap and let the marinade soak in for two days in the fridge.
Roast the sesame seeds in a frying pan without any fat until they turn golden. Remove the whole salmon fillet from the marinade after two days and sprinkle the sesame seeds onto the salmon.
Remove skin and to serve cut the salmon into thin slices.
Featured from the book Plant-Powered Families ~ Dreena Burtonh
1 cup carrot, cut in discs
1/2 cup chopped red bell pepper
1 medium-large clove garlic
2 cans (14 oz each) chickpeas, rinsed and drained well (about 3 1/2 cups)
1/2 cup nutritional yeast
1 tbsp tomato paste (can substitute natural ketchup)
1 tsp sea salt
1 tsp red wine vinegar
1/2 tsp Dijon mustard
freshly ground black pepper (optional)
1 tsp fresh thyme or rosemary leaves (fresh is best here, but if you don't have fresh thyme or rosemary, substitute about 1/2 tsp dried rosemary)
1 cup rolled oats (not quick oats; use gluten-free oats if needed)
In a food processor, first add carrots, bell pepper, and garlic, pulse until finely chopped. Add remaining ingredients except rolled oats and process through. Stop processor a few times and scrape down, and continue to process until smooth. Then add rolled oats and pulse through a few times to incorporate the oats. Remove bowl and place in fridge to chill mixture, for about a 1/2 hour. When ready to shape patties, take out scoops of mixture and form burgers in your hands. To cook, place patties on a non-stick skillet over medium/medium-high heat. Let cook on one side for 7-8 minutes, or until golden brown. Then flip, and let cook for another 5-7 minutes on the other side. Alternatively, these patties can be baked at 400°F for about 20 minutes, flipping half way through, however I prefer the sear and texture that pan-cooking offers. Serve on buns, or in tortillas or pitas with fixings of choice! Makes 7-8 patties
When you brown butter, as in this recipe, the flavor intensifies so adding just a little to Brussels sprouts still makes a big impact.
Black Bean Brownies
Marinated Salmon Fillet Asian Style
Herbed Red Skin Potato Salad
Brown Butter & Dill Brussels Sprouts
Marinated Veggie Medley
Coconut Flour Bread
This healthy broccoli salad recipe is packed with flavor. It's really easy to prepare and holds up well in the refrigerator, so it's a great make-ahead side dish or potluck dish. For best flavor, let the salad rest for 30 minutes before serving so the broccoli has a chance to marinate in the bold, lemony dressing (it's great right away, too, though!). Recipe yields about 4 side servings so multiply if you're feeding a crowd.
1 large bunch of broccoli (about 1¼ pounds), florets removed and sliced into small, bite-sized pieces
⅓ cup roughly chopped sun-dried tomatoes*
¼ cup chopped shallot or red onion
¼ cup crumbled feta cheese or thinly sliced kalamata olives
¼ cup sliced almonds
¼ cup olive oil
2 tablespoons lemon juice
1 teaspoon honey or maple syrup or agave nectar
1 clove garlic, pressed or minced
½ teaspoon dried oregano
½ teaspoon Dijon mustard
¼ teaspoon salt, more to taste
Pinch red pepper flakes
In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives and almonds.
In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well. For best flavor, let the salad rest for 30 minutes before serving.
Slow Cooker, Apple Cinnamon Steel-Cut Oatmeal Servings: 7 (3/4-cup) servings
2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
1-1/2 cups non-diary alternative like almond or coconut milk
1-1/2 cups water
1 cup uncooked steel-cut oats
2 tablespoons maple syrup
1/2 teaspoon cinnamon
1 tablespoon ground flax seed
1/4 teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk
Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.
Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.
1 cup packed cilantro
1/2 cup extra-virgin olive oil
1/4 cup lime juice
1/4 cup orange juice
4 drops of Lime essential oils
1/2 teaspoon salt
1/2 teaspoon pepper
Pinch of minced garlic
Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.T
(Note: only oils with supplemental facts listed on the bottle are considered safe to ingest)
Powers Vitality Method Linda Powers CHN, CLC 480-262-2130 firstname.lastname@example.org