Recipes

Cozy Digestion Soup

2025-12-05T00:00:00-06:00

Cozy Digestion Soup is a gentle, nourishing blend designed to soothe the stomach and relax the body. Made with soft vegetables, fresh herbs, and a light vegetable broth, this warm bowl is easy to digest and calming on the gut. Its mild flavor and simple ingredients make it the perfect meal for days when your system needs extra comfort. Enjoy it blended silky-smooth or lightly chunky — either way, it’s a grounding, feel-good reset for your digestion.

Ingredients:

1 tbsp olive oil
½ medium onion, diced
2 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced
1 small zucchini, chopped (optional)
3 cups vegetable broth
½ tsp sea salt (or to taste)
¼ tsp black pepper
2 tbsp fresh parsley, chopped

Instructions:

Sauté onion and garlic in olive oil until fragrant, about 2-3 minutes.
Add vegetables, broth, and salt and pepper. Simmer 20 minutes until tender.
Blend until smooth. Eat warm and unhurried

Maple Roasted Brussels with Cranberries

2025-11-15T10:00:00-06:00

Bring a touch of autumn comfort to your table with these Maple-Roasted Brussels and Cranberries. The natural sweetness of maple syrup caramelizes the Brussels sprouts while the tart cranberries add a bright pop of flavor and color. This simple, wholesome side dish feels festive enough for holiday gatherings yet easy enough for weeknight dinners—perfect for adding warmth, nourishment, and a little seasonal sparkle to any meal.

Prep Time: 10 Mins

Cook Time: 25 Mins

Serves: 6

INGREDIENTS

1/2 lbs brussels sprouts, halved
1 cup fresh cranberries
2 Tbsp olive oil
1 Tbsp pure maple syrup
Salt and black pepper
Optional: 1/4 cup chopped pecans or crisped turkey bacon

INSTRUCTIONS

Preheat oven to 400°F.
Toss all ingredients on a lined baking sheet.
Roast 20-25 Minutes, stirring halfway.
Sprinkle with pecans or bacon before serving.

Guiltless Tips

Use raw pecans for a plant-based crunch.
A sprinkle of goat cheese or bacon makes it holiday-worthy

Recipe Card:

Roasted Butternut Squash Soup

2025-11-11T10:00:00-06:00

Prep Time: 10 mins

Cook Time: 55 mins

Total Time: 1 hour 5 minutes

Yield: 4 bowls or 6 cups

This homemade butternut squash soup is the best I’ve ever tasted! This recipe is super creamy (yet cream-less) and full of delicious butternut flavor. The leftover soup tastes even better the next day. This recipe yields approximately 4 bowls or 6 cups of soup.

INGREDIENTS

1 large butternut squash (about 3 pounds), halved vertically* and seeds removed
1 tablespoon olive oil, plus more for drizzling
1/2 cup chopped shallot (about 1 large shallot bulb)
1 bunch of scallions
2 teaspoons of sea salt
4 garlic cloves, pressed or minced
1 teaspoon maple syrup
1/8 teaspoon ground nutmeg
Freshly ground black pepper, to taste
3 to 4 cups (24 to 32 ounces) vegetable broth, as needed (for a creamier texture, use half vegetable broth and half non-dairy milk)
1 to 2 tablespoons butter, to taste
½ teaspoon red chili flakes (if you like a spicy kick)
1/3 pound Brussels sprouts, halved and thinly sliced/shredded
1 TBS finely chopped fresh parsley (option)

INSTRUCTIONS

Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper. Place the butternut squash in the pan and drizzle each half with just enough olive oil to lightly coat the inside (about 1/2 teaspoon each). Rub the oil into the inside of the squash, then sprinkle it with salt and pepper.
Turn the squash face down and roast until it is tender and completely cooked through, about 40 to 50 minutes (don’t worry if the skin or flesh browns—that’s good for flavor). Set the squash aside until it’s cool enough to handle, about 10 minutes.
Toss the Brussels sprouts and scallions with 1 tablespoon olive oil and 1/2 teaspoon sea salt. Arrange in an even layer and roast in the oven until crispy, about 15 minutes. Set aside.
Meanwhile, in a large soup pot, warm 1 tablespoon olive oil over medium heat until shimmering (if your blender has a soup preset, use a medium skillet to minimize dishes.) Add the chopped shallot and 1 teaspoon salt. Cook, stirring often, until the shallot has softened and is starting to turn golden on the edges, about 3-4 minutes. Add the garlic and cook until fragrant, about 1 minute, stirring frequently.
Transfer the contents to your stand blender. Use a large spoon to scoop the butternut squash flesh into your blender. Discard the tough skin. Add the maple syrup, nutmeg, and a few twists of freshly ground black pepper to the blender. Pour in 3 cups vegetable broth/non-dairy milk, being careful not to fill the container past the maximum fill line (you can work in small batches if necessary, and stir in any remaining broth later).
Securely fasten the lid. Blend on high (or select the soup preset, if available), being careful not to let hot steam escape from the lid. Stop once your soup is ultra creamy and warmed through.
If you would like to thin out your soup a bit more, stir in the remaining cup of broth. Add 1 to 2 tablespoons butter or olive oil, to taste, and blend well. Taste and stir in more salt and pepper, if necessary.
If your soup is piping hot from the blending process, you can pour it into serving bowls. If not, pour it back into your soup pot and warm the soup over medium heat, stirring often, until it’s nice and steamy. I like to top individual bowls with a sprinkle of extra black pepper.
Ladle the soup into bowls and garnish with a crispy Brussels sprouts and scallion mixture (or parsley) and serve hot.

NOTES

MAKE IT DAIRY FREE/VEGAN: Substitute high-quality olive oil for the butter. It will make your soup taste luxurious and lightly herbal.

STORAGE SUGGESTIONS: Let leftover soup cool to room temperature, then transfer it to a proper storage container and refrigerate for up to 4 days (leftovers taste even better the next day!). Alternatively, you can freeze this soup for up to 3 months.

If you are working with an immersion blender, cook the shallot mixture in a large soup pot. Then add the scoops of cooked butternut squash, all 4 cups of broth, maple syrup, nutmeg, and a few twists of freshly ground black pepper. Bring the mixture to a simmer and cook, stirring occasionally, for 15 to 20 minutes, until the flavors have melded. Carefully use your immersion blender to blend the soup completely, then add 1 to 2 TBS clarified butter or olive oil, to taste, and blend again. Taste and blend in more salt and pepper, if necessary.

Recipe Card:

Breathe Easy Smoothie

2025-04-10T18:31:00-05:00

Are you allergic to anything? Believe it or not, all allergies begin with the health of our gut and can be improved with nutrition.

Breathe Easy Smoothie

Prep Time

5 minutes

A delicious blend of fruits, vegetables, and seeds that can help you combat your seasonal allergies.

Ingredients

1 cup filtered water
1 medium banana
1 cup spinach, packed
1 cup of aloe gel or juice
1/2 cup frozen blueberries
1 medium orange
1 tablespoon chia seeds
1 tablespoon flax seeds
3-4 ice cubes

Instructions

Add all ingredients to the pitcher of a Vitamix or other high-powered blender.
Blend until smooth.

Notes

For a thinner smoothie, add a little more water.

*** Secret Star of this smoothie: The aloe vera plant is a miracle because of its numerous curative and healing benefits. Aloe vera leaves are filled with a gel containing vitamins like A, B1, B2, B3, B6, B12, C, and E, and folic acid. ***

Makes 1 smoothie

Chocolate Almond Butter Protein Smoothie

2024-08-18T13:22:00-05:00

I wake up looking forward to this smoothie! It tastes like dessert, but is loaded with complete protein, healthy fats and carbs, amino acids, and plenty of vitamins and minerals.

Vegan and gluten-free, this will keep you full and energized for hours.

Makes 1 smoothie

Ingredients:

8 oz. nut milk (Almond, Soy, Hemp, Flax, Cashew, Coconut milk)
2 Tbsp organic almond butter, smooth
1 serving of Protein Plus Superfood Powder or Chocolate Vegan Protein Powder
1/2-1 tsp. Life Transfusion Liquid Mineral Complex
1 fresh or frozen banana
1 Tbsp chia, flax, or hemp seeds
dash of vanilla
dash of nutmeg
4-8 ice cubes (to taste)

Directions:

In the blender, add dairy-free milk, protein powder, chia, hemp and/or flax seeds (always grind flax seeds before using.) Add the banana and almond butter and blend until smooth, adding more milk as needed to keep the blade moving. Add ice, and blend until smooth.

Pour into a glass, and top with a sprinkling of cacao nibs or chopped nuts.

Eggplant and Chickpea Curry

2024-06-04T13:31:00-05:00

I discovered this wonderful curry recipe when I was living in the far north of India, in a mountain town called Shimla, high up in the Himalayas. The smell of this curry seemed to float on the air every night, particularly during winter when it can get quite cold and snow can fall.

Make a double batch of this curry and store it in the freezer so you always have it on hand. I think it tastes better after a day or two when all of the flavors have blended together.

It is also wonderful served chilled during the hot, summer months.

Serves 4 hungry cricket fanatics (the National game of India, the West Indies and Australia.)

Ingredients

¼ cup peanut oil
¼ tsp ground Asafetida from spice store
1 ½ teaspoons whole Cumin seeds
3 whole dried, hot red chilies
2 garlic cloves, lightly crushed and peeled
¾ pound of red potatoes, with skin, washed and cut into 1 ½ inch chunks
¾ pound of eggplants, cut crosswise into 1 ½ inch chunks
¼ pound large white mushrooms, cut into halves or quarters to match the size of other vegetables used.
½ tsp ground Coriander
1 stick Cinnamon, broken into 4 parts
2-3 tsp ground Turmeric/Curcumin
5 fresh curry leaves (use Holy Basil as an interesting substitute)
1 cup tomato puree
2 ¼ tsp sea salt
¾ of a well-packed cup (around 3-4 oz) of finely minced, fresh Cilantro - use the leaves, stems and the even the roots
2 ¼ cups (one 20 oz can) drained chickpeas

Directions

Add the peanut oil into a large, wide pot and set over high heat. When hot, put in the Asafetida and the Cumin. Let them sizzle for no more than 10 seconds.
Add the red chilies. As soon as they swell and darken (in just a matter or seconds,) add the crushed garlic and the chopped potatoes. Stir and fry for just a minute.
Add the eggplant chunks. Stir constantly for 2 minutes on medium flame or heat.
Add the mushrooms. Stir-fry for one minute.
Add the Curcumin and the ground Coriander. Stir once and add the tomato puree and 5 cups of pure water (never tap water, always cook and drink pure, filtered water!)
Add the sea salt, Cinnamon sticks, curry leaves, Cilantro and lastly, the chickpeas. Bring to a light simmer, never let it boil.

Cover, turn down the heat to low and cook gently for 35 minutes or until the vegetables are tender but not too soft. Enjoy!

Cinnamon, Banaba and Stevia Cocktail

2015-06-04T13:28:00-05:00

Cinnamon and Banaba are superb, all-natural herbs that aid the body in regulating blood sugar.

Serves 1

Ingredients

8 oz glass of pure, filtered water (never tap water)
1 tsp Cinnamon powder
1 pinch of Stevia powder (or a few drops of Stevia liquid)
1/2 tsp Banaba herb (if you are unable find Banaba herb, increase the Cinnamon powder 2 tsp.
A pinch or two of Stevia

Directions

Whisk or stir together and drink throughout the day. If you desire a warm drink, heat the water first, then add in the herbs and natural sweetener.

Clean Out the Arteries Soup

2015-06-02T15:21:00-05:00

This amazing soup is very high in both Potassium and Magnesium, plus the antioxidants and cancer-fighting elements found in cruciferous vegetables.

It will help to clean out your arteries (high Potassium and the Calcium-melting action of the Magnesium), while boosting the immune system and provide a jolt of electrified energy.

Ingredients:
4 organic carrots, washed but with skin
2 red potatoes with skin
1 red onion, quartered
2 stalks celery
2 bunch parsley
2 head red cabbage, chopped
1 clove of organic garlic, crushed
1 tsp. Life Transfusion Liquid Minerals

Directions:
1. Cover the vegetables with pure water in a large soup pot. Have about two inches of water covering the vegetables.

2. Simmer for 20 minutes. (do not boil)

3. Cool and then add the liquid minerals and put into a blender and puree.

4. Add a tsp. Bragg's Liquid Aminos for added taste.

Watercress Soup - Calcium-Rich for Strong Bones

2015-06-02T14:54:00-05:00

While living in the far north of India at the base of the Himalayas, I noticed how incredibly strong-boned both the men and women were who worked in the tea plantations each day. Even those who were in their 70's and 80's showed no signs of arthritis, rheumatism or osteoporosis.

I asked why and was given a simple, very nourishing soup to try. It is the famous "Strong Bones Soup" from Simla, India. It is high in all the bone-building minerals Calcium, Strontium and Boron, plus the high Magnesium content from the Life Transfusion Liquid Minerals the body uses to convert the Calcium into bones.

Serves 4

Ingredients:
2 quarts soy milk (ALWAYS organic)
1 large bunch watercress or a standard package from the supermarket
1 large red potato with skin
3 small shallot onions
1 Tbsp. virgin olive oil
6 vegetarian bouillon cubes
1 clove garlic, crushed
1 tsp. liquid minerals

Directions:
1. In a large pot, mince and saute the shallots in the olive oil until carmelized.
2. Slice the potato and course chop the watercress.
3. Bring the soy milk to a light, gentle boil.
4. Crumble the bouillon cubes into the soy milk.
5. Add the potato and watercress, simmer for 3-5 minutes.
6. Add the Liquid Minerals.
7. Puree the mixture through a food processor or blender.
8. Add Bragg Liquid Aminos and pepper to taste.

Paradise Burgers from Okinawa

2015-06-02T14:03:00-05:00

A surprising combination of ingredients make these burgers a great addition to any lunch or dinner. Packed full of crunch and flavor, your whole family will enjoy these - and no one will miss the beef!

Serves 4

Ingredients:
Two 10 oz. pieces of firm tofu, excess water squeezed with a kitchen towel
1/2 cup minced celery
1/2 cup minced red onion
2 garlic cloves, minced
3 oz. can water-packed tuna
1/4 cup bread crumbs
1 tsp. Life Transfusion Liquid Minerals
2 tsp. low-sodium soy sauce
Freshly ground black pepper
4 whole wheat burger buns
2 lettuce leaves, halved
1 tomato, sliced
1/2 cup sliced red onion

Directions:
1. Preheat the oven to 350F.
2. Combine the burger ingredients into a large mixing bowl. Knead well until they fold together when compressed. Divide and make up four burgers.
3. Spray nonstick canola spray in a baking pan. Place burgers in the pan and bake for 8 minutes. Turn burgers over, bake for 5 minutes more, or until their surfaces are golden.
4. Serve with buns, lettuce tomato and onion.

Somen Chample (Okinawan Fine Noodles)

2015-06-01T15:16:00-05:00

Simple, easy to make, totally nourishing. The Okinawans eat a lot of this every day.

Serves 4

Ingredients:
7 oz. dried somen noodles (wheat, white or fine noodles from any good Asian food store)
1/2 cup green pepper, julienned
1/2 cup carrots, julienned
1/2 cup cabbage, shredded
3 oz. can water-packed tuna
Freshly ground black pepper
1/2 tsp. Life Transfusion Liquid Minerals

Directions:
1. Cook the noodles in at least 5 cups of filtered (never tap) water for 2 minutes, making sure not to overcook them. Rinse under cold water for a couple of minutes and drain.
2. Coat a large skillet with nonstick canola spray and heat over medium heat. Saute the vegetables for 4 minutes or until tender. Set to one side.
3. Spray some more canola oil in the same skillet and heat over medium- high heat. Saute the somen noodles, stirring continuously.
4. Add the vegetables and tuna to the noodles and cook for one more minute.
5. Turn off the heat. Add the black pepper and liquid minerals and stir thoroughly.
6. Evenly divide the noodles among four plates. Serve immediately.

Enjoy!

Ryukyu Scrambled Eggs from Okinawa

2015-06-01T15:07:00-05:00

Serves 4 (or two, if very hungry!)

Ingredients:

1 cup egg substitute, such as Egg Beaters
3 oz. can water-packed tuna
1/2 tsp. Life Transfusion Liquid Minerals
Freshly ground pepper
6 oz. Firm tofu cut into /2 inch cubes
1/2 cup chopped celery

Directions:
1. Beat the egg substitute in a large mixing bowl. Add the tuna, Life Transfusion Liquid Minerals and pepper to taste.
2. Heat a wok or skillet and spray with nonstick canola spray. Cook the tofu until golden, no more than 2 minutes.
3. Add the celery and cook for 2 more minutes.
4. Pour the egg mixture into the work or skillet and stir continuously until cooked through.
5. Evenly divide onto four plates and serve.

Enjoy!

Lentil Stroganoff From Simla, India

2015-06-01T14:55:00-05:00

Serves 4

Ingredients:
1/2 cup lentils
4 1/2 cups pure, filtered water (never tap water)
1 tsp Life Transfusion liquid minerals
1/2 cups button mushrooms, sliced
1 cup green bell peppers, julienned
1/2 cup chopped onion
3 Tbsp whole-grain wheat flour
2 Tbsp prepared mustard
Freshly ground black pepper
8 oz container plain, low-fat, nut-based or soy yogurt
3 cups cooked buckwheat noodles
4 Tbsp sliced green onions

Directions:
1. Combine the lentils, water and Life Transfusion Liquid Minerals in a large saucepan and bring to a boil over high heat. Reduce the heat to medium-low and cover. Simmer about 15 minutes or until the lentils are tender.

2. Drain and save the lentil liquid; add water to make 1 1/2 cups. Set lentils to one side and keep warm.

3. Coat a large skillet with nonstick, canola spray and warm over medium heat. Add the mushrooms, peppers and onions and cook for 5 minutes.

4. In a small mixing bowl, mix the flour, mustard, black pepper and 1/2 teaspoon Life Transfusion Liquid Minerals. Stir into the vegetable mixture. Add the lentil liquid to the mixture and stir. Cook over medium heat until mixture is smooth and thickened, about 3 minutes.

5. Add the lentils to the skillet and mix well. Just before serving, stir the yogurt into the lentils.

6. Evenly divide the noodles onto four plates and serve the stroganoff over the noodles. Garnish each serving with 1 tablespoon green onions.

Enjoy!

Wayne's Longevity Cocktail

2015-05-29T15:44:00-05:00

This drink cleanses the liver, the kidneys, boosts eyesight and gives the body a jolt of electric energy. The high Omega-fatty acids in the flax seed oil helps the heart, the tissues, the cells and brings down dangerous LDL cholesterol levels. And the high Magnesium content helps your heart and converts Calcium into strong bones.

You'll go through the day bursting with electrified energy!

Serves 1

Ingredients

4 organic carrots, cleaned but with skin
2 cloves organic garlic, crushed
1 organic beet, quartered
1 Tbsp. Barlean's Flax Seed Oil
1 tsp. Life Transfusion Liquid Minerals

Directions:

Juice the carrots and beet and pour into a large glass.
Stir the crushed garlic thoroughly into the juice.
Add the flax seed oil and the liquid minerals, stirring again!

Watercress, Fennel and Orange Salad

2015-05-29T15:24:00-05:00

Beautiful enough to serve at a dinner party but quick enough for everyday meals. The combination of watercress, fennel and orange is wonderful.

Serves 4

Remove the outer leaves of the fennel bulb for the salad. Soak for later use in soups, like my Miracle Potassium Broth.

Ingredients:

4 cups of Fennel, sliced.
2 oranges, sliced
1/2 cup watercress leaves
Juice of an orange
6 tsp. rice wine vinegar
2 tsp. finely chopped parsley

Directions:

1. Slice the fennel bulbs.

2. Toss the orange sections with the fennel and watercress.

3. Season with the orange juice and the rice wine vinegar.

4. Garnish with the parsley.

Tsunami Dog

2013-07-03T12:50:00-05:00

This surprisingly good Japanese inspiration has been a menu favorite at Crif Dogs for years—now the name reminds patrons to keep supporting disaster relief. (Adapted from Crif Dogs, NYC)

Serves 6

Ingredients:

6 vegetarian hot dogs
6 buns, lightly toasted
1 8-oz. can pineapple chunks, drained and chopped
6 scallions, thinly sliced
6 Tbsp. Teriyaki sauce

Directions:

Split dogs lengthwise until nearly halved. Spray grill with cooking spray. Open each hot dog out almost flat, and place on grill. Weight down, if possible, to increase amount of surface touching grill; turn to grill other side.

Put hot dogs split-side up in buns. Sprinkle each liberally with chopped pineapple and scallions, and top with 1 Tbsp. teriyaki sauce.

Robust Rice & Rye

2013-02-16T15:03:00-06:00

This hearty dish is a favorite in our kitchens! The flavors of rice, rye, vegetable broth and green beans will please the hungriest of guests. Serve up with a side salad and it's a wonderful dinner!

Serves 6

Ingredients:

2 cups brown rice
1 cup kale, finely chopped
1 cup rye berries
1/2 onion, chopped
3 cups water
1 cup green beans
3 cups vegetable broth
1/2 cup water
2 small carrots, chopped
1 celery stalk, chopped
Bragg Liquid Aminos (season to taste)

Directions:

1. In a large saucepan, mix brown rice, rye, 3 cups of water, vegetable broth, carrots, celery, kale and onion. Bring to a boil. Lower heat and simmer 20 to 25 minutes until rice and rye are tender and have absorbed liquid.
2. In a small saucepan, bring green beans and 1/2 cup of water to a boil. Cook for 2 minutes and drain.
3. Combine rice and rye with green beans and season with Bragg Liquid Aminos

*Serve with Salad and homemade dressing.

Salad with Dressing
1 teaspoon of olive oil
1 teaspoon balsamic, white or red wine vinegar
1 teaspoon Dijon mustard
2 cups mixed greens
1/2 tomato, sliced
1/2 cucumber, sliced

Directions:

In a medium bowl whisk together oil, vinegar and mustard. Add greens, tomato and cucumber and toss.

Creamy Broccoli Soup

2013-02-16T15:00:00-06:00

If a creamy broccoli soup is what you're hungry for, here is a great vegan version. You can still have creamy flavor and texture without dairy!

Serves 4

Ingredients:

4 Tablespoons Earth Balance
2 cups yellow onions, finely chopped
1/2 cup shallots, minced
3 cups vegetable broth plus more as needed
1 medium potato, peeled and diced
4 cups of broccoli, chopped stems and florets
1 cup of soy or coconut milk cream, SO DELICIOUS
Salt and freshly ground black pepper to taste

Directions:

1. In a large pot, melt the margarine over medium heat.
2. Add onions and shallots and cook until tender and translucent, about 10 to 15 minutes.
3. Add 2 cups of vegetable broth and potatoes.
4. Bring to a boil, then reduce heat and simmer until potatoes are tender, about 15 to 20 minutes.
5. Add broccoli and continue to cook for additional 5 to 7 minutes.
6. Remove from heat and pour soup through a strainer, reserving liquid.
7. In a blender or food processor, puree solid mixture, adding liquid a little at a time to reach your desired consistency.
8. Put puree back in pot and return to stove, on very low heat.
9. Add cream and more broth for smooth texture. Season with salt and pepper.

*You can add less cream and more broth if you prefer a lighter consistency.

Portabello Burger with Dijon Sauce

2013-02-16T14:57:00-06:00

This surprisingly easy grilled Portabello mushroom burger will become a new favorite for a quick lunch or dinner! Who says a plant-based diet cannot include burgers?

Ingredients:
1 Portabello mushroom cap
1 tsp. Nayonnaise Veganaise mayo substitute
1/4 tsp. Dijon Mustard
1/2 tsp. capers, rinsed
Tomato slice and lettuce (optional)
1 whole grain bun (of your choice)

Directions:
1. Preheat grill or a grill pan over a medium high heat (or use a Foreman grill).
2. Gently clean the Portabello cap with a damp cloth.
3. Grill the cap approximately 3 minutes on each side.
4. Mix the mayonnaise substitute of choice, mustard and capers to make the Dijon Sauce.
5. Place lettuce,tomato and mushroom and sauce on bun.

Add a slice of Daiya wedge cheese if desired.

Pamela's Favorite Oatmeal

2013-02-16T13:57:00-06:00

This delicious version of oatmeal will leave your entire family wanting more. Added fruit, seeds, and maple syrup make it so much more than "oatmeal"; it becomes an energy-filled start to your day!

Ingredients:

1/2 cup steel oats
2 cups boiling water
1/2 tsp maple syrup
dash of cinnamon
dash of nutmeg
dash of vanilla
Fresh fruit to taste: strawberries, blueberries, bananas and/or apple
hemp seed
chia seed
toasted coconut

Directions:

1. Prepare oats according to package instructions.

2. Add cinnamon and nutmeg.

3. Drizzle with syrup and vanilla.

4. Top with fresh fruit.

5. Sprinkle with hemp seed, chia seed and toasted coconut.

Fresh Fruit Salad

2013-02-16T13:33:00-06:00

This nutritious breakfast is filled with nature's bounty. Packed full of nutrition, you can use almost any fruit in season! Top with toasted coconut for an extra special touch. This delicious fruit salad is enough to nibble on the whole morning!

Ingredients:
1 apple sliced
1 orange peeled and cut up
1 cup of grapes
1/2 cup of blueberries
4-6 strawberries sliced
1 cup of pineapple chopped

You can also toast some coconut (about 1/2 cup) on a baking sheet for about 10 minutes at 375 degrees (until golden brown) and sprinkle on top.

Pineapple, Mango, Banana Smoothie with Kale

2013-02-16T13:29:00-06:00

This fresh smoothie recipe is filled with amazing fruit flavors, including: mango, strawberry and banana! No one will even know that there is a handful of kale hidden in there! It is the perfect start to a day, with the addition of our Protein Plus Superfood powder, which turns a smoothie into a meal!

Ingredients:

12 oz. of filtered water
1/2 tsp. of Life Transfusion Liquid Minerals
1/2 cup frozen pineapple
1/2 cup frozen mango
1 medium banana
1 scoop of Protein Plus Superfood
handful of Kale
dash of cinnamon
dash of nutmeg
dash of vanilla
dash Turmeric

Directions:

Place all ingredients into a high speed blender and combine until smooth. VOILA! Breakfast is served.

Strawberry and Banana Smoothie

2013-02-16T13:13:00-06:00

Large Strawberry and Banana Fruit Smoothie

(with a combined 2 cups of fruit)

12 ounces of filtered water
1 scoop of Protein Plus SuperFood
1 to 1.25 cups of frozen strawberries
1 medium banana
1/2 tsp. of Life Transfusion Liquid Minerals
dash of nutmeg
dash of cinnamon
dash of vanilla

Optional: handful of kale, dash of tumeric

Be creative and experiment with fruits that are in-season, such as, apple, banana, blueberries, strawberries, peaches, mango, pineapple, kiwi, pear, cherries.

Garden Tomato, Cucumber and Black Bean Salsa Salad

2013-02-06T14:18:00-06:00

One of Connie’s favorites, this recipe is so easy that even a child can prepare it. (Her kids actually do!) This recipe is so versatile you can add and omit items based on your personal preference. Reprinted from TastyPlanner.com

I enjoy simple, stress-free meals that don’t require a lot of prep - are gluten-free - and that my girls will enjoy. They love to eat this with tortilla chips. It is yummy and filling! Sometimes I add a little white corn or a bit of spicy jalapeno or serrano and lay it over a bed of fresh greens. You can also add a can of organic pinto beans and put the whole combination into a whole grain or gluten-free wrap!
- Connie Albright

Ingredients

6 cups diced cucumbers
4 large tomatoes - diced
1 bunch scallions, chopped
1 can of organic diced green chilis
1 or 2 cloves finely chopped garlic - to taste
1 large avocado, diced
1 red and green pepper thinly sliced & diced
1 cup of your favorite olives, halved (optional)
1 can organic, black beans (drained)
8 oz. diced tofu (as small as you can get)
1/2 cup coarsely chopped cilantro
6 Tbsp. extra-virgin olive oil
1/4 cup fresh lemon or lime juice
Kosher salt and freshly ground black pepper

Mix it all up in a bowl - it’s super fast and delicious!

Pumpkin Pear Soup

2012-11-15T15:17:00-06:00

Pumpkin Pear Soup

(altered from Clean Eating magazine)

This is a great soup when you want some creamy goodness without the cream. You can make this soup up to three days before the big day – just stop after you blend it.

Ingredients:
2 firm ripe pears
2 Tbsp. olive oil
3 1/2 pound cooking pumpkin, peeled, seeded and cut into chunks (about 7 cups)
1 yellow onion, finely chopped
2 tbsp finely chopped fresh sage
1/2 tsp. ground allspice
1/2 tsp. sea salt
1/2 tsp. ground pepper (more to taste)
5 cups chicken broth*
1 Tbsp. lemon juice

Directions:
1. In a medium stock-pot, heat the oil over medium-high heat.
2. Add in the pumpkin and cook, stirring occasionally for 2 minutes.
3. Add onion and cook, stirring for 4 minutes.
4. Stir in the diced pear, sage, allspice, salt & pepper and cook until vegetables are crisp tender. Stir occasionally. (About 4 more minutes.)
5. Add broth, scrape the bottom of the pot to get the browned bits up. Bring to a boil, reduce heat and simmer, cooking until the pumpkin and pear are very tender. (6-8 minutes)
6. Using an immersion blender, puree the soup. (Or put in a blender and blend in batches careful to vent the blender and allow steam to escape.)

When serving, cut remaining half of pear into matchstick and toss with lemon juice. Re-heat the soup if necessary. Season with additional salt & pepper if desired and garnish with pear matchsticks.

For an extra protein boost, you can also garnish with toasted pumpkin seeds. (1 tbsp adds 4.8g of protein).

*Our local health food store has bouillon cubes that are “no-chicken” cubes, so it is flavored for chicken stock, but no chicken in it. Or you can use “Better than Bouillon” paste when making your own “chicken” stock/broth.