Body Wisdom - Beatrice Hair
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Transcript of Body Wisdom - Beatrice Hair
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ByBeatriceRDHair
Howtoeasilydetoxifyyourlifeandeatdeliciously
Doitforthehealthofit!
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ISYOURLIFESTYLEfreeoftoxins?Toxinsareman-madechemicalsthatyourbodyisnotnaturallygearedtohandle.
BodyWisdom-NaturalHealthinYouwillhelpyou:
Re-organizeyourkitchen
Fosterthedevelopmentofahealthierattitude
Modifyyourbehaviortoachieveyourgoals
Brainstormdietaryneedsandidentifysuitablemealreplacements
Findeasy,tastyrecipestogetyoustarted
The secret to change is to focus all of your energynot onfightingtheold,butonbuildingthenew.Socrates
Copyright, 2015.AllRightsReserved.BeatriceHair,M.A.Ed., Salisbury,RowanCounty,NorthCarolina28147.UnitedStatesOfficeofCopyright,Washington,D.C.
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Theuseofthisbookisnotintendedasasubstituteforprofessionalmedicaladvice.Beforemakinganydecisionsregardingyourhealth,pleaseconsultaphysicianorotherqualifiedpractitioner.
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TableofContents
DedicationSpecialAppreciationForeword-MichaelBinder-DCNutritionStatement-MiriamP.Dineen,PA-C.IntroductionChapter 1 DetoxifyYourKitchen11Chapter2SettingGoals.28Chapter3MealReplacements..35Chapter4BehaviorModificationContract..45Chapter5Supplements.48Chapter6GettingOrganized52Chapter7RecipestoGetYouStarted..55 Drinks..55 Main
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Dishes.65 Vegetable, Soups&Salads..87 BreakfastIdeas103 Desserts..115CreamyCashewBase..144Chapter8DetoxYourEnvironment.146
Consultations.153
AbouttheAuthor..154Ifyourdreamsdonotscareyou,theyarenotbigenough.-EllenJohnsonSirleaf
ThisbookisdedicatedtomymotherIlke,whodiedofbreastcancerataveryyoungage,hersisterTessa,whodiedofbreastcancer(alsoveryyoung),andRandyHair,myunbelievablysupportivehusbandandtheloveofmylife.
Thefightiswonorlostfarawayfromwitnesses-behindthelines,inthegym,andoutthereontheroad,longbeforeIdanceunderthoselights.-MuhammadAli
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BeatriceHair,MAED-Author
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ForewordbyDr.MichaelBinder,DC
IN THE WORLD in which we live, we are constantly and relentlessly beingprogrammed by established industries that unfortunately, do not always have the bestinterestsofourhealthatheart.Wevebecomeasocietythathasallowedcertainparadigmsandworldviewsabouthealth tobecome thepredominantwayof thinking,even thoughtheydonotleadustocuresoranydecreaseinmajordiseaserates.
Weve evolved a system that is focused on naming a condition (diagnosis) and thenfocusing all other efforts on treating the symptoms of that condition.BeatriceHair haslearned through her life experiences to ask different andmore logical questions. Thesequestionswillpointyouinatotallydifferentdirectioninyourhopestoachievedrasticallydifferentresultswithyourhealth.
THETHREEQUESTIONSBeatriceHairasked:
1. Howdidmybodygetthisway?
2. WhatcanIdotoreverseit?
3. HowcanIkeepitfromeverreturning?
These are the questions the true Wellness professionals of the future will be asking.These are the questions that lead to cures and living a life of homeostasis, or balance,within the body. They are 180 degrees removed from the ones most healthcareprofessionalsask,butthesequestionsaresoverylogical.
Thenewstruggleinhealthcareandthewellnessrevolutionwillbetodecreasetoxicityandeliminatedeficiency.Whenthese twoaspectsofyourhealthareaddressedcorrectlyandcompletely,thebodycanbegintofunctionthewayitwasdesigned.Therewasavoidofsimplifiedinformationoutthereaddressinghowtoaccomplishthis,soBeatricedecidedtofillthisvoid.
Beatricesosimplyaddresses these issueswithprecisionand real life solutions, theway
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shedoesmostotherthingsinherlife.Ifyourenothappywiththeresultsinyourlevelofhealthorthecourseofyourdiseasetreatment,stopandaskthesethreesimplequestionsandassessyourtoxicityanddeficiencieswithprecision.TheinformationBeatricehasputinBodyWisdom-NaturalHealth inYou can transformabodyand,more importantly,begintotransformtheconsciousnessofaculture.
Dr.MichaelBinder-DC
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NutritionStatement-MiriamP.DineenPA-C
WHATAWONDERFULpieceofwork!Thebook,BodyWisdom-NaturalHealthinyou, is great, a laborof love thatwill help somanypeople. In this overlymedicatedworld, there isanunfortunate tendencyandurgency toseekmedication foranyailmentthat occurs. Whats often forgotten is the power of food as medicine. The use ofnutritionalhealingthroughfoodhasbeeninplacethousandsofyearsbeforetheinventionof pharmaceuticals. It is now far too common that the traditional practice of healingthroughfood isovershadowedby themainstreamapproachofpoppingpills tocoverupsymptomswithout ever addressing the root cause. Thegoodnews is thatwecan learnhowtoeattofuelourbodiesandoptimizeourhealth.
The act of eating is a dynamic process. When we consume nutrients, vitamins andminerals,weare sending signals throughout thebody.Wehave the ability to controlorcause inflammation, enhance detoxification, repair and build, and even alter theexpressionofourgenes.
Thisbookallowsyoutostartwhereyouareonyournutritionaljourney,empoweringyouto create a planwith accountability.The recipes,worksheets and behaviormodificationtechniquesinthisbookbringusfullcircletothewayourbodiesaredesignedtoeat,thriveandsurvive.
SpecialAppreciation
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MANYTHANKSTO all the peoplewho have helped as I condensed and refinedampleamountsofinformationintothissimpleandeasy-to-understandbook.
IamgratefultoDR.MICHAELBINDERforteachingmehowtoasktherightquestionsregardinghealth.
ThankyoutoKeithSherardforproducingtheportraitsofmeinthisbook.
ThankyouKaceyJonesfortestingmyrecipes.
ThankyoutomyDadforfosteringmypassionforphotography.Idedicateallthephotosin thisbook tohim.The food isphotographedoutdoors toenforce theback tonaturemessageofthisbook.
Forvaluableeditingsuggestionsandlovingsupport,Ithank:
JohnHenryDombrowski
MariaTeslik
BeckySmith
HlneHinsonStaley
Drs.EleanorandWoodyRowe
PatriciaHinson
RajeevSoni
GinaPittard,M.D.
StaceyDombrowski
HenryDombrowski
LilSmith
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LouWilliams
Myheart-feltgratitude isextended toRANDYfor thecountless trips to thehealth-foodstore,moralsupportandnumerousgreensmoothiespreparedwiththatblueskysmile!
Introduction
HappinessisaChoice
IFYOUANSWERyestoanyof thefollowingquestions, thenBodyWisdom-NaturalHealthinYouisforyou.
Areyoulowonenergyornotfeelingwell?Haveyourecentlybeendiagnosedwithaseriousillness?Areyouwonderingwhattodonow? Haveyourecently lostagoodfriendor relative to illnesswhichmadeyouthink,Thatcouldeasilyhavebeenme!Doyoubelievethatnaturecanprovideanswerstoahealthierbody? Doyoubelievethatyourbodycanbehealedbywhatisinnaturebetterthanbyfactoryproducedchemicals? Areyoulookingatyourparentsandwondering ifyourhealth ispredestinedtofollowtheirtracks?BodyWisdom-NaturalHealthinYouisittheprogramforyou?
This book is based on the premise that our bodies absorb toomanyman-madetoxins.Thiscannotbestoppedentirely;however,itcanbeminimizedthroughawarenessandwithaneffectiveplan.Geneticsloadthegun,butlifestyleiswhatpullsthetrigger.
Through personal research and the guidance of healthcare professionals whoadvisedofmewithmyownhealth,IwroteaplanwhichIincorporatedintomylifestyle.Thisbookgrewoutofmyplan. I leanedheavilyon the inputofmy integrativedoctor,primarymedicaldoctorandchiropractor.Throughoutthisjourney,IlearnedthatIammyown best doctor when I am making lifestyle choices concerning nutrition, exercise,hydration,andrest.Itistimeforusalltoasktherightquestions.Takingmedicinetotreata symptomwillnot stop thecauseofadisease.Today is theday foreachofus to takeresponsibilityforhowwethink,forwhatweeatandourpersonalhabits.
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I am very grateful for modern medicine, for excellent emergency care andpowerful medical help but, as a nation, are we doing enough to ward off preventablediseases?MillionsofAmericanseachyeararediagnosedwithadangerousdisease.OneoutofeveryfourAmericanswillbediagnosedwithcancer!OneoutofeveryeightwomeninAmericawillbediagnosedwithbreastcancer.Oneoutofevery21womeninIndiawillbediagnosedwithbreastcancer.Whythedifferenceinstatistics?Somebelievethisisinpartduetoalongerbreastfeedingcustomormoreherbsandturmericinthediet.InsomeplacesinAfrica,breastcancerdoesnotevenexist.
Noonehastheanswersforeveryone.It isachallengetoconsider theprocessinthisprogram tohelpyou find thedetoxplanyouneed,but it is achallengeyoushouldseriouslyconsider.Allowthisplantofitintoalargerpictureasyoufindtherightdoctor,nutritionalist,aregistereddieticianand/orsupportteam.
Therearesomanydiets,andthecontradictoryinformationcangetconfusing.Youcan learn about fad diets, high protein diets, raw diets, food combination diets, juicingdiets,etc.Thisbookisnotaboutrecommendingadiet.Youmustdiscoverhowandwhatyouwantandneedtoeat.Thenallowyourself towrestlewithyourdemonsandmodifyyour food habitswith the help of this program.Have fun and create beautiful, colorfulfoods for yourself every day.Whenhearing conflicting information, just remember thatyourbodysneedsareunique.Somepeopleneedonlyrawvegetables,somedigestthembetter when they are cooked. I cook them because I know that the flavonoids, orantioxidants,areusuallynotdestroyedbycooking.
Idomodifiedfastsnowandthen,whereIeatjustthebasicsoflotsofvegetables,berriesandmeat.Thesefastslastthreeweeks.ThenIaddbackotherfoodsandseehowIfeel.
Thegoalsofthisbookareto:
Assistinre-organizationofyourkitchen
Fosterthedevelopmentofahealthyattitude
Modifyyourbehaviortoachieveyourgoals
Helpbrainstormdietaryneedsandidentifysuitablemealreplacements
Provideeasy,tastyrecipestogetyoustarted
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Chapter1:DetoxifyYourKitchen
The ultimate goal is healthy body equilibrium.An illness needs sugar andtoxinstosurvive,sothesolutionistonotopenthedoortoillness.Chronicconsumptionofrefinedsugar,suchasthoseinsoftdrinksandmanyofthepre-madesugartreatsfoundinthepublicdomain,providethegroundworkfordisease.Highfructosecornsyrupisevenmoredangerous.Changingwhatyoueatisthekeyhere.TheaverageAmericanadulteatsabouttwenty-twoteaspoonsofsugaraday;manyofthesesugarsarehiddeninthesmallprintonfoodlabels.Readthelabelscarefullytoseewhatyouareeating.
AccordingtoBalforSartor,MD.(DirectoroftheMultidisciplinaryCenterforInflamantoryBowelDisease(IBD)ResearchandTherapyandCo-DirectoroftheCenterforGastrointestinal Biology and Disease at the University of North Carolina), and othermedicalauthorities,ahighfiberdietpromotesintestinalhealth.Withvegetables,themoreyoueat,thebetteritisforyourhealthandyourgut,althoughtherearesomeexceptions,mostnotablypotatoes.
STEP ONE: Remove toxins from your kitchen, and focus on keeping yourdigestivetrackhealthy.Howwillyouknowwhattothrowout?Youhavetousealltoolsavailabletoyoutodiscoverwhatyouneedtoeatandwhatyouneedtoavoid.Youmightalready know this on the basis of your experience. What helped me was to toss outanythingwithwhite refined sugar, soy, flour, gluten, corn, andmost dairy. Yogurt andgoatsmilkmaybeexceptions.Yourlistmaybesimilarordifferent.Eliminateanythingwithwordsyoucannotpronounce,artificial foodcolors,plusmeatswithantibioticsandhormones.I trashedeightbagsoffoodbecauseIdidntdaregiveall thatnon-food toanyone.Clearly,sugarisharmful,butsomecorn,soyandfloursareoftentoxicbecauseofthewaythesefoodsaregrown.Usually,theyaregeneticallymodifiedorganisms(GMO)togrowbiggerandfasterortocarryabuilt-ininsecticide;nutritionally,theyareaburdentoyourbody.Allthechemicalsusedtokeeptheinsectsoutarenotgoodforyoueither.This information is current as of the time that Iwrote it, but new information surfacesdaily.
Dairyisoftenquestionableanddebated.Muchdairyisproducedfromcowsgrownwith added hormones and antibiotics and loaded with preservatives. Many people areallergictodairy,andsomepeoplearemilkintolerant.Icantolerategoatsyogurt,soafterIeliminatedmyolddairyproducts, I replacedthemwithyogurtmadefromgoatsmilk.Youwillneedtoresearchwhetherdairyisgoodforyouandlearnifitisavailableinyourarea.
Thereissomeinformationthatsuggeststhatcowsmilkisnaturallydesignedforcalves not humans, and this would be true of goats milk as well; however, whenconsumingdairyproductsitwouldbewisetoconsiderhowyoufeelafteryoueatthem.Organic almond milk and organic coconut milk are wonderful substitutes. They are
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availableunsweetenedandinavarietyofflavorssuchaschocolate,plainandvanilla.
Ifyoudonotwanttodoonecleansweepofyourkitchen,youcanslowlyuseupthelastofyoursugarandthenreplaceitwithhoney,maplesyrup,etc.Or,youcouldusethesugarasafacialscrubuntilitisgone(seerecipe).
I recommend the following inspirational books.Here I have condensedmuchoftheirinformationintomypracticalformat.
ItAllStartswithFoodbyDallas&MelissaHartwigTheBloodSugarSolutionbyDr.MarkHymanTheArtofFermentationbySadorKatzSmoothiesFormulasbyJeffPrimackItsAllGoodbyGwynethPaltrowTheOneMinuteCurebyMadisonCavanaugh
If,unlikeme,youcanbevegan,Irecommend:
TheLeanbyKathyFreston.
STEPTWOLearnwhattokeepinyourkitchen.Thegoalistoeatsodeliciouslythatyouwillnotmissanythingyouhaveremovedfromyourdiet.Youwillwanttodoalittleresearchonyourconditiontodiscoverwhatnaturehasprovidedtohelpyouheal.Ifyouarehealinghighcholesterol,yourdietcould includealmonds,oliveoil,pumpkinseedsandgreentea.Ifyouarehealinginflammationduetoanathleticinjury,youmightconsiderturmeric,cherries,gojiberries,cucumbers,ginger,pineapple,andcilantro.Ifyouarehealingcancer, foods to includeare cruciferousvegetables,darkchocolateseemysugar free, toxic free, dairy free recipeonpage130, non-hormone-treatedmeats, fruits,seeds,grains,andnuts.Ifyouwanttosleepbetter,gojiberries releasemelatoninandaregreattoeatatnight.Ilikethemdriedbecausetheystartoutcrunchyandthengetchewy.Otherfoodsthataregreatatnightarewalnuts,tartcherryjuice(ortartcherries),tomatoes,fennelandmustardseeds,almonds(soakinwatertohelpwithdigestion),andraspberries.
Withthisplan,thekeyistohaveplentyofhealthyfoodinyourhouseorreadilyavailable.Ifpossible,getanextrarefrigeratororfreezer.Ifyouliveinacountrywherearefrigeratorinyourhomeisnotpossible,makesureyourdailyfoodsourceandpantryaremostlyorganic.Ifyoureallycannotfindorganicvegetables,buyconventionalvegetablesandwash themwith3%foodgradehydrogenperoxide.ReadTheOneMinuteCure byMadisonCavanaugh.Thefollowinglistisasuggestionandifanyoftheseitemsarenotavailableinyourarea,justcreateyourownlistforwhatmakessenseforyou.Also,eatingseasonalfoodsmakessenseaswell.Itrytoeatsummerfruitinthesummer,winterfruitinthewinter,etc.Istoreallmydryfoodsinmasonjarsnotinplastic.
1. In therefrigerator,keepeveryvarietyofsaladsuchasspringmix,arugula,spinachand romaine. Purchase Belgium endives, cucumbers, tomatoes, broccoli-sprouts,carrots, beets, onions, scallions, asparagus, chickpea miso, avocados, figs, prunes,water cress organic dried cranberries, pomegranates, cilantro, apples, ginger root,limes,strawberries,Swisschard,squashandkale.
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2. In your refrigerator, create and maintain containers with the most delicioushomemadesaladdressingswithabsolutelypureingredients;andsaveyourleftovers.Besuretohavecauliflower,broccoli, turnips,sweetpotatoes,goatyogurt(theonlydairy many can tolerate, but not available in many areas), meats grown withouthormones/antibiotics, wild-caught fishsmaller fish contain less mercury, lambshanks,peppers,almondmilk,store-boughtvegetablebroth,homemadebonestock,mushrooms, cabbage, nori, turkey bacon, your own homemade kombucha (this isfermentedgreen teasee recipeonpage59), kiwi, berries, cherries, citruswater(cutupanorganicorange,organic limewithmintandbasil leavesseephotoonpage 55).Keep organic mustard, balsamic vinegar, parsley, coconut water, soakednuts,capers,sundriedtomatoes,Braggsapplecidervinegar,basil,chives,andfreshoreganoaswell.Buyeggs,butbesureyouknowandunderstandexactlyhowtheywereraised(pastureraisedorFoodAllianceCertified).
3. Inyourfreezer,keepfrozenpeas,frozenberries,acontainerwithbonesthatyouwillcollect(thenmakeyourownbonestock),left-oversthatfreezewell,fishandorganicmeatschicken, turkey, lamb and beef; and food grade hydrogen peroxide. Buyorganic frozen blueberries because their flavor is so good!! All frozen berries aregreattohaveinyourfreezer.
4. On your counter keep handy a food processor, the coconut oil, olive oil, mirim,brown rice vinegar, toasted sesameoil,Manukahoney, local organic honey,maplesyrup,andgrapeseedoil.
5. In your pantry, it is recommended that you store pine nuts, almond butter, tahini,macadamianuts,Lankanto-anallnaturalsugar-freesweetener,stevia,sesameseeds,flax seeds, canned beans, raw cashews, agar flakes, coconut flour, creamof tartar,kuzu root, paleowraps, rawmillet, almondmeal, quinoa, chia seeds, cocoa beans,cacaopowder,brownrice,Arboriorice,beans,walnuts,pecans,gojiberries,tomatosauce,coconutmilk(organicingredients,ofcourse),organiccanesugarusedonlyfor Kombucha to feed the ferment, water chestnuts, green tea and many othervarieties of teas. I alsokeepCoconutPaleoWraps andBradsRawCrunchyKale.Foremergencydays,keepaboxofPGXSatisfastOrganicVeganProteinBars.
6. On your table put a gorgeous large bowlwith a pineapple, apples, pears, oranges,lemons,andbananasgreattouseforthebestguilt-freeicecream,andotherfruits.
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7. Inyourspicecabinet,youwill literallyhaveall theorganicspicespossible.This iskeytostickingwiththisplan.Spicesareveryhighinanti-oxidantsandarethekeytobeingabletobreaktheaddictiontosugar.Theflavorsinprocessedfoodsarehyped-upchemicalsthatkeepyouhooked.Spicescombinedproperlyarethekeytoallmyvegetablesandmeatstastingabsolutelydelicious!IwillmentionafewIuseallthetime,but theskyis thelimitanddonot trytobudgethere.Buyorganicspicesandreallyinvestinthispartoftheplan.Thiswonderfulnaturaladditiontoyourcupboardwill assure that you will not have a boring, bland meal. Be sure to have saffron,ginger,seasalt,freshlygroundpepper,cloves,cinnamon,sweetpimenton,oregano,vanillabeans,sage,thyme,bayleaves,cayennepepper,groundcumin,chilipowder,paprika,currypowder,turmeric,coriander,justtonameafew.Purchasefoodgradeessentialoilsandflavoryourfoodswiththese.Ilovelemonandpeppermint.Also,besuretohavealltheextracts,suchasorganicvanillaextract,organicalmondextract,etc.
8. In termsofhardware,youwillneed tobuy themostpowerfulblenderyourbudgetwillallow.Again,donottrytosavehere,becausethekeytoyoureceivingenoughnutrients will be in how thoroughly you can break down all of your food. Thisincludes breaking down blackberry seeds.Make this investment for health reasonsand to ensure that all the creamydisheswill have a smooth texture. I purchased ajuicer,butinthelongrun,Ihavenotuseditthatmuch.Theadvantageoftheblenderisthatyoueatthebulkyfiber,whichisgoodforintestinalheath.Also,aspirulizerisgreatforanartisticpresentationforyourvegetablesandisavailableonAmazon.com.
THISMAY SEEM like an outrageously long list, but the hardest part of anyprogramisgettingstarted.Afteryoucompletethechangeover,maintainingitissomucheasier.
ASIBUILTacareer,Iwasnotspendingenoughtimeinthekitchen.ThepriceIpaidwastoohigh.Isufferedfromfatigueandburn-out.Todate,Iamjoyfullycommittedtofindingwaystobemoreefficientwithtimeandresources.Iplanahead,marinatemeatsthedaybefore,soaknuts(touseinsmoothies,puddings,icecream),andbasicallystayontopofawell-managedkitchen.Soakingnutsmakesthemeasytodigestandagreatbaseformanyrecipes.
Thisprogramdoestaketimeandcostsmoney,butitcostsmoretimeandmoneyifyougetsick.Spendingpreventativelyisbetter.
I checkFacebookdaily to seewhat ispostedon several authorsblogs. I followDr.MarkHymanandKristinaatFullyRawandKathyFrestontoupdatemyrecipes,toname a few. I keep track of regulations governing the labeling of geneticallymodified
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foods.Istaycurrentontopicsrelatedtotoxic-freeeating.
After your kitchen changeover, how do you eat the new food? I have includedsome meal replacement ideas. Your lunch and dinner could have the followingproportions:afistsizeofproteinandthreefistsizesofvegetables.Seeyourmeatasthesidedish.Yourmeal replacement planmight not look like anyofmy recipes.Youwillhavetocreatemealreplacementsforwhatyounormallyeat.
Drink at least one green smoothie every day. Pick the body issue you want toaddress, find the foods your body needs, and make your green smoothie accordingly.Whenyougetaccustomedtothisroutine,itwilltakeyoulessthanthreeminutestomakeacocktailwhichisrecommendedbypowerfulnaturopathichealingscience.Thisway,youwillbeingestingplentyofvegetableseveryday!
Youcanalsoimprovise.Rememberthatyoucangrindupallkindsofplantpartsthathaveapowerfulkickofphytonutrients.Theresultcanbeveryappealing.Iactuallyuse theavocadoseedandaportionof thecoreofapineapple topthesearenutritionalgems. We have all been conditioned to like sweet and sour and salty. But bitter is afabuloustastewhencombinedwithsweetandsour.Onceyouacquirethisnewtaste,youwillcraveit.
Who needs the vicious cycle of eating sugar, sugar high, sugar crash, and foodcravings? See the following chart. If it applies to you, you can stop.How?Stock yourkitchen,learnthemosthelpfulrecipes,andcreateasystemforkeepingwonderfulfoodsaround.Whendoingso,youwillneverfallbackintothesugarhabit.ThekeyformeisthatIdonotfeeldeprivedonanyfoodbecausemyreplacementsaresomuchbetter.
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Some additional foods that fight inflammation are cherriestart cherry juice, darkgreenleafyvegetables,garlic,onions,oliveoil,raspberries,beetsandfattyfish.Besuretobythepuretartcherryjuice,nottheonewithotherfruitjuicesadded.
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ToxicThoughts
NEGATIVEFEELINGSSUCHasdread,fear,anxietyandworrycauseyourbodytoreact as if a tigerwere coming after you. The point here is that negative thoughts andfeelings are unhealthy and should be avoided. Some I equate with flight or fightresponses to the perceived dangers.When your cortisol and adrenalin are in high gear,yourbodyautomaticallyshutsdownyourdigestivesystemandyourreproductivesystems.Theyalsooftentimesinterferewithsleep.Itisimportanttotrackyourthoughtssotheydonotleadtonegativeemotionsinyourbody.
Themindisapowerfulweapon.LouiseHaysYouCanHealYourLifeshowshowtohealthroughpositiveaffirmations.Thisformofself-hypnosisisextremelyhelpful.
Hereisalistofmypersonalaffirmations.Afterreadingit,youcancreateyour
own.Theywillhelpyoutoavoidbecomingnegativewhenyouaretired,ordonot
feelwell.Besuretoobserveyourunwantedthoughts,focusonlettingthemgo,
andreplacethemwithpositiveonesthosethatpromotewhatyoureallywant.
Rightthoughtsandrightlanguageleadtorightbehavior.Asmydearfriendand
adoptedmomsaystomeallthetime,Yougottakeepyourheadonstraight!
Remember,yourinnersaboteurhasbeenwithyouallyourlife,tellingyounegativethingsaboutyourselfandthatyouwillfail.Negativethinkingisthelowerorderofyourmind.Riseupwithlotsofpositiveaffirmationstoseeyouthrough.
MyPersonalAffirmations
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IspeaktoGoddaily.
Itrustinmyknowing.
Ibuildsecretunderstandings.
Imakeanefforttoseerealityandremainobjective.
Iamconfident.
Imaintainmyprivacy.
Idonothesitatetosweat;itscleansing.
Iamgratefuldaily.
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Iamappreciativedaily.
Iamrespectful.
Istrivetocreaterightenergy.
Iplaywinninggames.
Ifeasteverydayonnatureandnaturalfood.
Idanceasifnobodyiswatching.
ItrustIcanusuallymakegoodmoves.
IamconfidentthatGodgavemeintelligence.
Itendtohavepeacefollowingme.
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Iamcapableofcreatingjoyfulgoodness.
Ibatheinpositivity.
Ienjoycreatingfulfillment.
Mylifeisfilledwithvitality.
IcanoftencreateanyenergyIwant.
IenjoythehealthJesuspromisesme.
Ideletenon-joyfulthoughts.
Ienjoylaughter.
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IamgratefulIhavepeopleItrust.
Ico-createorganization.
Iacceptandampleasedwithmyownbody.
IappreciatethatIamlivinginalovingenvironment.
IknowthatIamworthyoflove.
Iapproveofmyself.
Iamabletocreatehappiness.
IappreciatewhenIamrested.
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Ilivewithintegrity.
Ihavebeenabletoachievebalancedhormones.
Iampresentineachmoment.
Iexperiencejoyfromthecaringinmylife.
Istrivetolivewiththeabsenceofuselessupset.
Icreatetimetorelax.
Ithriveonbeachexperiences.
Icreateahomeatthebeachasanctuary.
Ihaveachievedthecapacityforgreatsleep.
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Imakeeveryeffortforcreatingacancer-freelife.
LISTQUALITIESINOTHERPEOPLETHATYOUADMIRE
1.
2.
3.
4.
5.
Doyouseeyourselfinthosequalities?
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BodyWisdom-NaturalHealthinYouYourAffirmations
(Donotbedauntedbytheblankspaces)
1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.20.
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Chapter2:SettingYourGoals
NOWTHATYOUhavesetupyourhomeforsuccessbyreplacing toxinswithfabulous, healthy choices, it is time to formulate your personal goals. The followingexamplerevealsgoalsthatarecustomizedforapersonwithverylittlefreetimeandacholesterolproblem.
KristinasStory
THE ESSENCE OF Kristinas routines are wrapped around two fixedrequirements.Sheisresponsibleforcare-takingofanillfamilymemberandworkingfulltime outside the home. Her main physical concerns are high cholesterol, a weightproblem,andtroublegettingenoughsleep-(theplightofcaregivers).
KRISTINAFEELSRESIGNED to a genetic predisposition for high cholesterol.Sheknowsthatextraweightisfromemotionaleating.Shedecideshersleepwillimproveifshefindsasupplementalcaregiver.Shegivesupsomethingssheenjoys,suchassinginginthechurchchoir,toaccommodatetimeformoresleep.
RECAPPINGKRISTINASCONCERNS:1. Cholesterol
2. Weight
3. Sleep
4. Givingupthingssheenjoyed
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GOALS:
1. Findanotherdoctorbecauseherowndoctorhadretired
2. Getherlabworkdonetocheckhercholesterol
3. Losetenpounds
4. Exercisewithshorthighintensityworkoutsduetotimerestraints
5. Returntochurchchoir
CHECKLIST:
1. Shewasgiventhesugaraddictioncyclediagramandencouragedtofindthehiddensugarstohelpwithfoodcravings
2. ShereadandunderstoodthemissionstatementforBodyWisdom-NaturalHealthinyou-aboutthecustomizedandindividualizedgoalsofthisprogram,itsstrengthsandlimitations.
3. TheBehaviorModificationChartwasinitiated(morelater)
4. Affirmationswereshared
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5. We explored food choices for lowering cholesterol. The foods that were workingwere reinforced she was already eating olive oil, salmon, almonds, avocados,beans, Niacin supplements, flax bread with almond butter, and oats to help withcholesterol.Newsupplementsweresuggested(seechart).
HOMEWORK:
1. Findhiddensugarandtoxininherkitchenandeliminatethem.
2. Doaffirmationsusemineasaguide.
3. Singwithchurchchoir.
4. Chooseawideselectionofnewteastohelpcholesterol,includinggreenandrosehip.Recommendationisfororganicteas.
5. Addavarietyofseeds,includingpumpkin,pinenuts,flaxseeds,andappleseeds(usecoffeegrindertobreakdownseedsformorenutrition).
6. Do TaBaTa (stomach, squats, push-ups) workout for strength and high intensityworkoutstartslowly.Thisworkoutis20secondsoffullintensitywitha10secondrecovery.It lasts8minutes.Also,continuetousethestepsinherhouseoftenbutnowgoupanddownfaster.
7. Eatdarkchocolate(recipefollowing).
8. Detoxifyandrestockkitchen.
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CholesterolHerbalRemediesAlfalfaleaftea
BitterMelonTea
Chicory-Dandelionrootcoffee
CoconutOil&FruitTropicalSmoothie
Dandelionandbilberrycoffee
Fotiroottea
Gingertea
Green,BlackandWhiteTea
HawthornBerryteaandsyrup
Oatstraw-Chamomileteas
Rosehipsandgingertonic
Trikatufordieters
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Summary:Kristinaspoketoherdoctor.Theydecidedsheshouldstoptakingstatins.Theywere causing her body to ache at night,whichwaswaking her.Her cholesterol is nowmanaged with foods, tea and supplements. She no longer feels resigned to a geneticpredispositionandishappyaboutnolongertakingthestatins.
Nowitisyourturn:
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IntakeFormforBodyWisdom-NaturalHealthinYou:
AgeDate
Whatarethetopareasofconcern?1.2.3.4.
Whatareyourfeelingsabouttheseconcerns?1.2.
-
3.4.
Whatarethegoals?1.2.3.4.
Whatstepsarenecessary?1.
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2.3.4.
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YOURHOMEWORK
1.2.3.4.5.6.7.8.9.10.
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Chapter3:MealReplacements
THEKEYTO success is to have replacements for your former favorite foods.Thesaying,Ifyoufailtoplan,youplantofailapplieshere.
IAMFORTUNATEtohaveaplacetogetawayatthebeach.Therearenoorganicfood stores nearby, so I pack several coolers of organic food, especially vegetables.Carefulplanningensuresstayingwiththeprogram.
Your interest in meal replacements happen for many reasons. It can happenbecauseyouwanttopreventdisease,healfromanillness,loseweight,createoptionsduetofoodallergiesandmuchmore.
Here is how I have copedwithmy own health issues.Before trips toEurope, ImakeChoconutBalls,accordingtomyrecipeonpage122,andfrozethem.Withanotefrommydoctor, Iwas able to take themon the plane,where I ate them instead of theairplanefood.IhadalreadyresearchedthelocationoforganicfoodstoresinEurope,soIcouldcookformyselfthere.
Ihadbookedavacationataplacewithafullkitchen,andwasplanningtocookallmyownorganicmeals.WhenIarrived,theplanschanged,andIonlyhadasinkwitharefrigerator.Ihadpackedsomeartichokes,soIaskedthecookatthebartosteamthemforme. I also bought a rotisserie chicken at the local health food store. Fortunately, I hadpackedthecoconutpaleowraps,soIwasabletoeatsofttacosthatweekseerecipeonpage77. Inaddition, I found thatBradsRawCrunchyKalewasagreatway toeatmygreens.Theyareglutenfree,vegan,kosher,non-GMOcertified,organicanddelicious.Istayed on the plan all throughout the entire vacation. I also travel with PGX SatisfastOrganicVeganProteinBars,whichaddedtomyregimentofhealthy,wholesomesnacks.
WhatdoIeatatarestaurant,youmayask?Ihandmylist(seebelow)tothe
server,andasktospeaktothechef.Cooksarealmostalwayshappytotalkwithmeabout
howtheycanaccommodatemydietaryneeds.IcaneatsomeofthesefoodswhenIbuy
organic,non-GMO,anddairywithouthormones/antibiotics,butrestaurants
usuallydonotservefoodstosuchspecifications.Anationalchain(LongHorn
-
SteakHouse)keepslistsoftheirregularclientswithfoodallergies.TheLongHorn
Steakhouseisnotorganic.
BE CONSCIOUSOF the foods you eat. After I ordered a meal at a nationalItalianrestaurantchain,Iweighedeightpoundsmorethenextday.Ihadbecomebloatedfromeatingsomethingthatdidnotagreewithme.Igothelpfromanintegratedmedicinedoctor,whodeterminedthatIhadamultitudeoffoodsensitivities.However,youcanalsolearnsuchthingsbytuningintoyourself.
What do I tell peoplewhen I eat out? Iwish I could say:Iwant to eat toxic-free. Instead, I say that I suffer from food sensitivities and intolerances.Why?Mostpeoplearequicktodenythatregularfoodcanbetoxictocertainpeople.Iwanttoenjoyamealatarestaurantnotstartanargumentorgrapplewiththebeliefsystemsofothers.
Ourdeepestfearisnotthatweareinadequate.Ourdeepestfearisthatwearepowerfulbeyondmeasure.ItisourLight,notourDarkness,thatmostfrightensus.-MarianneWilliamson
RestaurantList
Isufferfromfoodsensitivities&intolerances
ImayNOThave:
Flour/Gluten/BakersYeast
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Sugar
Soy
Cornproducts(+canola)
Dairyproducts
Meatsgrownwithantibioticsorhormones
Margarine
Icookallmymeats,fishandvegetablesinsaucesmadewithcoconutoiloroliveoilandspices.Imayeatallkindsofnutsandsalads,preferablyorganic.
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AppetiteSuppressantFoods
ANOTHERKEY IS discovering which foods act as appetite suppressants because
theycurbsomeofmyemotionaleating.Ithinkthehighfatcontentinthesefoodshelp.If
youareinneedtocutbackonfats,trytodiscernwhichfoodscurbyourappetite.
NutsHighFiberFruitsandVegetablesAvocadosFish(wildcaughtnotfarmraised)WasabiDarkChocolateGingerRoot(tea,powderorgroundinagreensmoothie)
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Questionnaire
Foodyoudonotlike:
Foodallergies:
Foodsthatleaveyoutiredorbloated:
Foodsthatrepulseyou:
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ReplacementsLog
HereisanexampleofamealreplacementIcreated.Nowcreateyourown.
FavoriteMeal/Food
SnackPopcorn
ReplacementOption1
Freshcoconut
pieces
Replacement
Option2
Shreddedcoconutorfreezedriedpomegranate
seeds
ReplacementOption3
Nutsandanapple
Replacement
Option4
Carrotsdippedincarrot/ginger
dressing
FavoriteMeal/Food
BreakfastBowlofYogurt
sweetenedwith
strawberry
ReplacementOption
Goatsyogurt
withfreshstrawberries,groundflaxseeds
andnuts
Replacement
Option
ChiaseedpuddingwithchoppedBrazilnutsand
bananas
Replacement
Option
Brownricewith
cinnamon,almondmilk,freshfruit
Replacement
Option
Bananapancakesmadewitheggs,cinnamonandblueberries
or
-
Jelly(withcornsyrup)
andwalnuts ChoconutBalls(seerecipe)
FavoriteMeal/Food
Lunch
Soyshakewitha
sandwich
ReplacementOption
Anapplewithalargebowlofsalad,myownhomemadetartcherrydressingandapan-
searedporkchop
withasideofquinoa
Replacement
Option
Tarragonchickenwithmushrooms,coconut
milksauce,greenonionsandgreensmoothie
-desertoptionischocolate
Replacement
Option
Bowlofcauliflowerbisque
cucumbersalad
BakedchickeninSweetandRichSauce
-dessertkeylimepopsicle
Replacement
Option
Greensmoothiewithgroundchickenpattymadewithsundried
tomatoes
-desertoptionisbananaicecream
-
ReplacementsLog
FavoriteFood/Meal
ReplacementOption1
Replacement
Option2
ReplacementOption3
Replacement
Option4
FavoriteMeal/Food
ReplacementOption
Replacement
Option
Replacement
Option
Replacement
Option
FavoriteMeal/food
ReplacementOption
Replacement
Option
Replacement
Option
Replacement
Option
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Chapter4:BehaviorModificationContract
LETSCREATEYOURownbehaviormodificationplan.This is a tool I havesuccessfullyusedforstudentsofallagesatmytutoringfranchiseover6,000times.Ifyoumake yourself accountable, you will stay with the program. The key to behaviormodification is a combination of things. You need to have your head on straight(affirmations).Findsomeonewhowantstowalkthis journeywithyouandsupportyou.Thispersonwillnotallowyoutosabotageyourself.
I use self-hypnosis to keepmyself on track and tomeditate.Do you know thatmostofyourlifeislivedwithonly10%ofyourconsciousness?Iwouldneverplayinasoccergamewithonly10%ofmyattention - I couldgethurt!Self-hypnosiscanguideyourself-talktheendlessconversationinyourhead.
The other 90% is your subconscious and your unconscious. These can sabotageyou,orhelpyouinamazingways.WhenIuseaformofself-hypnosisinmymeditation,IfeelasifIhaveaccesstothepoweroftheuniverseapowerfromwhichIcameandtowhichIshallonedayreturn.Inthisway,IhavemyHigherPower,orGod,asmyally.Icanaskforhelp,expressappreciation,givemyselfgentle,lovingsuggestions,andcreatean inner sanctuary; I can access rich resources. If this does not resonatewith you, findanothersourceofstrengththatisgreaterthanjustyouaspiritualstrength.
Ifyouareinterestedinlearningmore,IrecommendSelf-Hypnosis:TheCompleteManualforHealthandSelf-ChangebyDr.BrianAlmanandDr.PeterLambrou.
In the contract, I suggest that youhave slots for sevengoals, and that youhaveeightweeks to complete them successfully.Youmay startwith just one goal at a time.Aftereightweeks,checkoffthecontractwithyoursupportperson(thismightbeyourbestfriend,yournutritrionalist,aregistereddietician,oryourdoctor).Ifyouhavemissedonlythreegoalsorfewer,youaredueforareward!Youcanpaceyourself.Forexample,youmightwanttostartwithaNoSugargoalforthefirsteightweeks.Then,whenyouhaveaccomplishedthatgoal,createyournextgoal.Whenyouhavesuccessfullycompletedthesecondgoalforeightweeks,addyournextgoal.
For a reward, choose something you would not normally do. It is time for asplurge!Treatyourselftoaspecialleisureexperience,getamassageorafacial,plananextravisitwithyourfavoriteperson,upgradea technicalgadget, rewardyourselfwithashoppingspree,gotoseeyourfavoritesportsteam,takethattrip,orgodancing.Theskyisthelimitforpamperingyourselftokeepyoumotivated!
When you have been successful for eight weeks, if you feel ready, replace oldgoalswithnewones.Justbecertainyouhaveactuallychangedyourhabits.Yourgoalsarewhatyouneedforphysicalandspiritualhealth.Rewardyourselfwithsomethingthatwillkeepyourmoralehigh.Irecommendacheckorstickerifyouhaveincorporatedyournewhabit90%ofthetime.Remember,agoodruleofthumbistoallowyourselfthreemissesineightweeks.
-
Weallmodifybehavioratourownpace.Donotloseheartifyoufailtocompletethefirsteightweekssuccessfully.Ittookmanyyearstogetwhereyouarenow,anditwilltaketimetoarriveatyournewdestination.Lifeisalearningjourney.YoudonothavetobeanA+studenttosucceed.Goatyourownpace.Evenchangingonebadhabitisagreataccomplishment.Ifyoulearnfromyourfailures,theybecomeapartofyoursuccess.
H3LT
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Chapter5:Supplements
SUPPLEMENTSAREIMPORTANT.MyresearchintoBigFarmingrevealedthatmanymass-producingfarmersjustgrowthebiggest,fastestproduct,usuallyfocusingontheirprofitratherthanourhealth.
EventhoughIeatorganicandlocal,Istillfeeltheneedforsupplementationwithextra nutrients. As I did, you might want to consult a naturopath or a doctor whospecializesinIntegrative/FunctionalMedicine.Ifneitheroftheseisavailabletoyou,usetheguidelinesinTheBloodSugarSolution.Iboughtapillorganizer,whichIrefillonceaweek.Thisseemedcomplicatedatfirst,butnowittakesonlyafewmoments.AndIhaveset up systems for ordering replacement supplements.Myplan includes taking someofthesedaily,someeveryotherday,andsomeasneeded.Iamworkingoneliminatinganydeficienciesinmyfoodplan.Supplementsdigestasfood.
When I travel by plane, I take a doctors note aswell.You do notwant airlinesecurity thinking you are a drug dealer. Some supplements that help one person couldharmanother,soitwouldbebesttogetanindividualizedandcustomizedplanforyou.
Ifyou justwant tokeepasimplesupplementationprogram,besure to includeagoodmulti-vitamin,aprobiotic,vitaminD,magnesium,andfishoils.Thisisaconstantlychanging listI adapt it tomy changing health needs. Research brand names, becausequality is important here. You create a list for you based on your needs. Here is anexample:
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MyPersonalWellnessPlanSupplementsBeforeBreakfast:Coqu10,Agarious&CoriolusMushroom,ProbioticWithBreakfast:PrescriptionvitaminB,MultiVitamin,VitaminC,VitaminD,D-Ribose,L-Cartine,MilkThistleWith Lunch: Iodine, Fish Oil, Vitamin K, Curcumin, Hydrozyme, Multi-vitamin,GingerBetweenMeals:Resveratin,AminoAcid,Coriolus,GlutathioneWithEveningMeal:Enzyme,VitaminCAtBedtime:Melatonin,Tea,Glycine,LemonBalm,Magnesium
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THE IDEA IS to create a plan that is customized for you. Kristinas story, as yourecallearlierinthisbook,hasanissuewithcholesterol.Afterabitofresearch,hereisapossiblesolution.
The following list includes natural products that have been noted to reduce cholesterollevelsthroughresearch:
BVitamins, besides niacin, decrease the rate at which LDL is damaged throughoxidation.Carnitine has been shown to increase HDL levels, therefore decreasing totalcholesterollevels.ChromiumhasbeenshowntoreduceLDLlevelsandincreaseHDLlevels.CoenzymeQ10hasbeennotedtoreducetotalcholesterolserumlevels.Fiber can be obtained through fiber supplements or through foods such as wholegrains and vegetables. It is thought that fiber binds to cholesterol in the smallintestineandpreventscholesterolabsorptionintothebloodstream.Garlichasbeenwidelystudiedforitscholesterol-loweringproperties.GrapeSeedExtracthasbeennotedtoreducetotalcholesterolserumlevels.Pantothine has been seen to increase HDL levels, therefore decreasing totalcholesterollevels.Redyeastricecontainsanaturalformoflovastatin,aneffectivenaturalproductforcholesterolcontrol.ItisincludedinNativeRemediesCholesto-Ritecapsules.Royal Jelly has been shown to lower cholesterol levels by reducing some of thecholesterol-elevatingeffectsofnicotine.SoyhasbeenshowntoreducetotalcholesterollevelsVitaminChasbeennotedtoslightlyreducecholesterollevels.
References:FederalOccupationalHealth(FOH)NationalHeart,LungandBloodInstitute(NHLBI)CentersforDiseaseControlandPrevention(CDC)andtheCDCCardiovascularHealthProgramNationalCenterforChronicDiseasePreventionandHealthPromotionAbout.comJenniferMollYourGuidetoCholesterol
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Ivemissedmorethan9,000shotsinmycareer.Ivelostalmost300games.Twenty-sixtimes,Ivebeentrustedtotakethegamewinningshotandmissed.Ivefailedoverandoverandoveragaininmylife.AndthatiswhyIsucceed.-MichaelJordan
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Chapter6:GettingOrganized
HOW DO I manage to follow this plan and still have a life outside of thekitchen?Everyfewdays,Isetasideaneveningtocook.Icookseveralmealsatonce.Ipreparelargeportions.
Inthebeginningofthisquesttore-designmylifestylehabits,Ifeltoverwhelmedandattimesdisorganized.Icreatedasystemthatworkswellformeandperhapsitmightbe an example you can follow while mapping out a suitable system for you and yourfamily.IreadItsAllGood,andIjotteddownlistsofingredientsasIplannedmymeals.WhenIshopped,Itookmylist(andsometimesthebook)tothegrocerystore,thehealthfoodstore,orthefarmersmarket.Byconstantlydoingthis,Ialwayskeepmykitchenwellstocked and organized. When I am ready to try a new recipe, I have all the rightingredients.
Inthisbook,Ihaveleftspaceforyoutowritelistsforestablishingnew
listsasyoudiscoverorcreatenewrecipes.Youmightsimplyusestickynotes,index
cards,ornotationsonacalendarwhateveryoudiscoverthatworksbestforyou.
Hereisalistofreplacementingredientstohelpgetyoustarted.Addyour
customizedreplacementsasyougo.
Sugar:Honey,maplesyrup,brownricesyrup,raisins,prunes,datesugar,coconutpalmsugar,Lankanto(zerocalorie,madeinJapanbyaddingMonkFruitextracttoerythritol)This ismy favorite sugar substitute and Iorder it fromwww.sarayahealth.com.Also, ifyou do notmind the after-taste of Stevia, be sure to get thewhole stem leaf extract orpowder.Youwillneedtocontinuetocreatemoreoptionsoneachoftheselists.
Flour: Almondmeal,quinoaflakes,coconutflour,hazelnutflour,sunflowerseedflour,chestnutflour,pumpkinseedflour,plantainflour,arrowroot,tapioca,kuzu.
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PeanutButter&JellySandwich:Mypancakerecipewithalmondnutbutterandhome-madejelly(seemyno-bakecheesecakerecipeonpage136)
Yogurt:AlmondYogurt..
Soy:CoconutAminos.
Milk:Almondmilk,coconutmilk,hempmilk,hazelnutmilk.
CanolaOil: Olive oil, coconut butter, grapeseed oil, toasted sesame oil, red palm oil(fromAfrica),expellerpressedcoconutoildoesnot taste likecoconut incaseyoudonotlikethetaste.
Butter:Avocadotospreadonbread,coconutbuttertocook
Mayonnaise: Goats yogurt with a Coconut Aminos, cashew nut butter with DijonMustard.
Pastas:Spiralizedwintersquash,glutenfreenon-GMOpasta,ricenoodles..
Pizza:WholeFoodshasanon-GMOpizzacrust.Youcanuseorganicingredientstocreateyourowntoppings.Also,youcanmakeyourowncrustfromscratch
-
Nuts:Pumpkinseeds,sesameseeds
Bread:SpoutedBread
IntakeForm
BodyWisdom-NaturalHealthinYou
ThiswillbereviewedbyaRegisteredDietician
Age:
Weight:
Meds:
Diagnosis:
Top15symptoms
1.
2.
3.
4.
5.
6,
7.
8.
9.
10.
11.
12.
13.
14.
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15.
Notes:
Listeveryfoodanddrinkyouhaveconsumedoverthelast24hours.Besuretoincludethe amount youhave ingested.For example, documenthowmanyglassesofwater youhadorhowmanynutsyouhadasasnack.
Chapter7:RecipestoGetYouStarted
Drinks
-
CitricWaterwithMint
THE FOLLOWING SECTION of this book incorporates some of my favoriterecipes.Thismaygetyoustarteduntilyoufindandcreateyourownmealreplacementsforyourownspecifichealthneeds.ThesearehealingrecipesthathelpedmeasIbegantobuildupthehugerepertoireofrecipesthatIusenow.Icallthemmedicinetherightfoodismyhealingsource.Ifyouwerebrainwashedintothinkingfat isbad,thinkagainbecausecertaintypesoffatsarehealthycheckwithanutritionalistordoctoraboutyourspecifichealthneedsifyouareunsureaboutwhichfoodsarebestforyou.Idesignedmyplanwithanutritionexpertwhoworkedcloselywithmyintegrateddoctor.
Oneimportantelementtorememberistotakeyourtimetochewfood.Iamguiltyofgulpingmealsbecauseofbeingrushedortoohungry.Chewingfoodallowsthenaturalprocessofbreakingdownthenutrientsinyourmouth.
Afterbeinginspiredbytherecipesofothers,Ihavecomeupwithmyownuniquewayofusingtheirrecipes.Dothisaswelltoaccommodateyourneedsandtastes.Withalittlecreativity,patienceandexperimentation,youcancreateareplacementrecipeforallyourfavoritefoods.
-
If you dowhat you have always done, youwill get what you have alwaysgotten.
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MellowChelatingSmoothie
1cupofdistilledwater
Cilantroorspinach
Afeworganicstrawberries
1organiccucumberwithskin(big)
-
1Fujiapple(withskinandcore)
1sliceofgingerroot(onethumb)
limewithseedsusepotatopeelertoremovepeeling
Blendtheingredientsinapowerfulblenderandenjoythissweet,bitterandsourdelicacywhile helping your body cleanse of toxic heavy-metals. Chew your smoothie so thatyoursalivastartstobreakitdown.Preparationtimeis5minutes.
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HomemadeKombucha
Youcanbuyitormakeyourown.Oneofmyintegrateddoctorsgavemeaculture,andImakeanewbatchonceaweek.Iloveaddingfruitwithgingertoitforexquisiteflavor.Green tea is amazing for your health, and fed with enzymes, it is just great for yourdigestivetrack.BymakingKombucha,youaregrowingyourownprobioticsforyourownhealthyintestines!!Fermentingfoodsanddrinksisanancientlostart,andwedonothaveenough naturally fermented foods in our diet in America. For fermenting fruits andvegetables,IrecommendgoingtothePerfectPicklerwebsite(www.perfectpickler.com)tolearn how. There are many theories about fermented foods bringing down theinflammationinyourbody.Aswithallfoods,besuretoseehowyoufeeltobesurethatkombucha is foryou. Ifyouareunable toeatsugars,kombuchamaynotbeforyou,asevenafteritisfermented,thereisstillsomesugarcontent.
KombuchaIngredients
KombuchaMushroomsalsoknownasakombuchacultureorkombuchaSCOBY1cupofkombuchamushroomstartertea1cuporganicsugaryoucanusewhitesugarbutmakesureitsaysorganiccanesugarFourtosixteabagsBreathablecoveryoucanusea simplepaper towelorhandkerchief tokeep fruitfliesoutofyourbrewWaterdistilled,springorfilteredStainlesssteelpotKombucha brewing vessel glass, stainless steel or oak. You can use food gradeplasticoraporcelainbrewerifyouknowitiscertifiedlead-freeRubberbandKombuchatester
MakeKombuchaTeaRecipeOneGallon:PrepareYourSweetTeaSolution
The sweet tea will feed your kombucha mushroom and in return your kombuchamushroomwillturnitintodeliciouskombuchatea:
1. Boil4cupsofwater.2. Addhotwater&teabagsdirectlyintoyourkombuchapot.3. Lettheteasitinthewateranywherebetween5-10minutes.4. Removetheteabags.5. Eventually you will need the tea to cool down before adding your kombucha
mushroomsjustaddwaterifyouareinahurry.6. Addyoursugarintothehotteaandkeepstirringuntilitisdissolvedcompletely.7. Fillyourkombuchabrewerwithcoldspringor filteredwaterall thewayuntil it is
-
aroundfull.
KombuchaRecipe(1Gallon):AddYourKombuchaCultureandStarterTea
1. Whenyour tea has cooleddown to 80degrees, addyour kombuchamushroom
culture,alongwiththestartertea,intoyourbrewingvessel.2. Coveritwithyourbreathablecoverandsecureitwitharubberband.3. Placeinaslightlywarm,darkandventilatedplaceopenclosetisgood,countertop
isalsogood,butmakesureitisawayfromsmoke.Soifyouburnfoodonthestovealot,thekitchenmightnotbethebestplace.
4. Wait 5 to10days.Yourkombuchaculturemight sinkor swim.Either isOK.Youalsomightnoticea thin layergrowingon top. If leftundisturbed, thiswillbeyournewkombuchayoucangiveaway.
5. Afteraround5days,gentlyinsertastrawunderneaththekombuchacultureandtasteit.Ifitistoosour,thenreduceyourbrewingcyclenexttimeandbottleimmediately.Ifitistoosweet,allowittobrewforafewmoredays.Continuetotasteeverydayorsountil youcome to a taste that is right foryou.Theone thing tomention is thatideally youwant your kombuchaPHwhen you test it to be around 3.0 to preventgrowthofpathogensormold.Iuseakombuchatester.
6. Enjoy!Startoffwith2to4ouncesupto3timesaday(6to12ouncestotal).Drinkitin themorningandatnightandwithmeals tohelpwithdigestion.Drinkplentyofwaterasthisprovidesanaturaldetoxificationprocessandthiswillhelptoflushoutthenewlyreleasedtoxins.Agoodruleofthumbisdrinkinganequalamountofwaterwithyourkombucha.
MakeyourKombuchaanyFlavoryouLike.
7-10raspberries,1tsplemonjuice,5-8pittedcherries
5organicstrawberriessliced,maybeaddavanillabeanpod
Choppedpeachestocoverthebottomofthebottle
Blueberriesand1tsplemonjuice
Gratedgingertocoverthebottomofthejar
Mixedberriesand1-2tspofgratedgingerwithaVanillaBean(myfavorite)
Afewslicedandpitteddates,orafewdriedapricots,apples,orcranberries
Adroportwoperbottleofyourfavoritefoodgradeessentialoil
Onceyouhaveflavoredyourtea,placethebottlesinacupboardtosetforatleast2moredaysuntilyouarereadytodrinkit.Thenplacebottlesinthefridge.
Addchiaseedsforadelightfultexture.
Thatsit!Supersimple!Preparationtimeis30minutes.
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VeryPinkSmoothie
Fermentedorredcabbage(seerecipeonpage89)
Apples
TartCherryJuice
Gingerroot(sizeofyourthumb)
Thissmoothieistorecoverfromsurgery.Itisanti-inflammatoryandgoodfordigestion.
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YellowSmoothie
1ribofcelery
cupcucumber
ofalime(peeled)
1cupcoconutwater
cuppineapple
Blend all ingredients in a high-powered blender. I love this smoothie to recover after ahardworkoutorsoccergame.Preparationtimeis5minutes.
MAINDISHES
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Paella
1wholechickenchoppedup(orjustthighs)
2cupsArboriorice(soakedovernighttohelpwithdigestion)
5cupsbonestock(youwilllearnhowtomakeyourown-seerecipeinthisbook)
2onions
2redpeppersleaveoutifyouhavedifficultydigestingnightshades*
2tomatoesleaveoutifouthavedifficultydigestingnightshades
cupfrozenorganicpeas
1Tbspsweetpimenton
cupcoconutbutter
4garliccloves
PinchofSaffron
Coarseseasalt
Pepper
Turkeysausage(optional)
Brownthechickenfor30minutesinapanwiththecoconutbutter.Useplentyofsaltand
-
pepper.Addonionsandletthembrownaswell.Youcandrainthefatorleaveitforextraflavorwhenyoutransferthechickentoalargepot.Addbonestockandtheremainderoftheingredients.Bringitalltoaboilfor5minutes,thensimmerfor30minutesorlongerifyoulikeyourricegooey.Preparationtimeis1hourand30minutes.
*Nightshadesareplantswitha specificpattern in its flowers (with fivesepalsand fivepetals, respectively) that contain alkaloids which are nitrogenous organic substancesproduced by plants. These can have an intense physiological reaction on animals andpeople,evenatlowdoses.Youhavetoseeifnightshadesaregoodforyoubytestingthemoutonyourself.Theyincludethewhitepotato,tomatoes,allpeppers,gojiberries,etc.Dopersonalexperimentationandstayself-awareofhowyoufeelafteryoueatnightshades.
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FishSalad
2filletsofanywildcaughtfish
cupalmonds
2shallots,peeledanddiced
2tspseasalt
1Tbspoliveoil
Splashofalmondorricemilk(justenoughtogiveittherightconsistency)
cupdriedcranberries,raisinsordriedplums,unsweetened
2handfulsoflettuce
Steam or broil the fish until it is cooked through (this will take about 10 minutesdependingonheatsource;checkinsidewithaforkasitcooks).Cookedfishiswhiteandflaky,notfleshcolored.Discard theskinandmashthefish inabowlwith thealmonds,shallots, sea salt, olive oil and cranberries. Add enough nut or rice milk to give it achicken salad consistency. Serve with lettuce or mixed greens, in a salad, wrap orsandwich.Preparationtimeis12minutes.
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AlmondVegetableStirFry
3mediumsizedcarrots,peeledorshredded
2summersquash,peeledorshredded
1broccolicrown,cutintoflorets
About1cupsnappeas,cutintothin,angledstrips
2tspfreshlygratedginger
2greenonions,slicedthin
Beansprouts
Choppedalmonds
1Tbspcoconutoilforcooking(oranyotherhealthyoilreplacement)
Sauce
cupalmondbutter
1Tbspmincedginger
1Tbspchickpeamiso
2garliccloves,peeledandminced
2tspgroundcorianderseed(powder)
1cupscoconutornutmilk(unsweetened)
Freshcilantroforgarnish
Blendalltheingredientsinahighspeedblenderuntilsmoothandcreamy
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Vegetables
Heatalargewokorsautpanovermedium-highheat.Meltthecoconutoilandthenstirinyourbroccoliflorets.Sautthemforafewminutesandthenstirinthegingerandgarlic.Cookuntilfragrantandthenaddthecarrots,summersquashnoodles,andsnappeas.Cookuntilwarmedthrough.Pourinthepeanutsauce,gentlytossingthemixturewithapairoftongs or two serving spoons. Taste and adjust seasonings as desired. Add choppedalmonds.Preparationtimeis30minutes.
Usetheblankspacesinthisbooktowriteyourownlistofingredientsthentakethisbooktothestoreorfarmersmarketwithyou!
SweetandSourChicken
4smallchickenbreastscutintosmallpieces(roughly1-2inches)
1tspChinesefive-spicepowder
1cupwaterchestnuts
1cupchoppeddriedplumswithoutaddedsulfurorsugar
2Tbspcoconutoroliveoil
3clovesofgarlic,peeledandminced
cuprawcoconutaminoacids
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1smallredcabbage,looselychoppedorNapacabbage
Sesameseedstogarnish(blackorwhite)
Use the bare minimum of coconut oil needed to cook without burning, and then stireverythingtogetherovermedium-highheatinalargesaucepanorawok,untilthechickeniscookedandthecabbageistender.Ifyouareonacancerpreventionprogram,thenyoumightwant toboil thechickeninsteadofsearingit.Youwouldboil it inwaterorbrothuntil it is 170-185 degrees, adding all the ingredients along the way. Serve warm,garnishedwithwhiteorblacksesameseeds.Preparationtimeis20minutes.
HerbChicken(orFish)
1chicken(wholeorparts)coverwithsalt
1tspfreshsage
1tspfreshrosemary
1tspfreshthyme
cupfreshchoppedparsley
1tspfreshbasil
Somegarlic
Limejuice&oliveoil
Zestofonelime
Mix all the ingredients in your blender and then marinate the chicken all night. Theovernightmarinatingmakesthisdishdelicious.Bakeintheovenat500degreesfor20-30minutes,dependingonhowbrownyoulikeit.Iplaceawetpieceofparchmentpaperoveritthen I remove the last fiveminutes.Experimentabituntilyouhave it just right foryou. If you are baking fish, use 425 degrees and 10-15minutes until fish turnswhite.Preparationtimeis10minutesonedayand30minutesthenext.
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LambwithSquashandChickPeas
2cupsofchickenbonebroth
poundoflamblegortoproundcutintosmallerpieces
1largeorangebutternutsquash
10ozcanofchickpeas
Forovernightmarinade:
2Tbspgroundgarlic
2Tbspgroundgingerroot
cupchoppedcilantro
1onion
Salt/pepper
Cumin/Saffron
2Tbspcoconutbutter
Brownmarinated lamb in coconutbutter in apan for20minutes.Thenplace all of theingredientsintheovenandbakeat325degreesfor1hours.
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PadThai
Forthepeanutsauce:
cupcreamyalmondorpeanutbutter
cupcoconutmilkorwater
cupwater
cupmaplesyrup,honeyorothersweetener
cupcoconutaminos
cupBraggsvinegar
cupmolasses
Salttotaste
Forthenoodles:
2Tbspofcoconutoil
2poundsofricenoodles
1poundshrimp(peeledanddeveined)orleftoverchicken
4clovesofgarlic(minced)
2headsofgreenonions
4cupsofbeansprouts
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6largepastureraisedorFoodAllianceCertifiedeggs(beaten)
2limes(quartered)
cupofpeanutsorcashews
Combineallingredientsforthepeanutsauceinamixingbowl,andbringtoaboil.Letitsimmerforafewminutesandthensetitaside.
Soakthericenoodlesfor30minutesinwarmwater.Inawokorlargenon-stickstainlesssteel sautpan, addpeanutbutter, oil, shrimp, salt andpepper andcookuntil shrimp isdone.Add thegarlic,beansproutsandgreenonions.Cookuntil thegarlichasbrownedand the vegetables have softened. Add whipped eggs by pouring around the side.SometimesIjustscrambletheeggsseparatelyandthencutthemintolongthinstrips.Addsauce and noodles, season to taste, add bean sprouts and nuts. Garnish with quarteredlimesandenjoy.Preparationtimeis1hour.
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BeatricesBetterthanFriedChicken
&
Sweet,RichSauce
Thisisaversatilemarinatingsauce.Itissweet,richandveryflavorful.
1/3cupgoodqualityorganicmaplesyrup
2Tbspgrapeseedoil
1Tbspgroundgarlic(IbuyanorganicjarofitwhenIdonothavetimetopeelcloves)
cupchickpeamisopaste
2TbspbrownricevinegarorBraggsapplecidervinegar
1Tbspsesameseeds
tspChinesefive-spicepowder
Combinetheseingredientsinasaucepanandheatfor3-4minutesuntilitformsastickyconsistency.
Marinatechickenovernightinthissauceaftercuttingitintosmallpiecesormarinatingitwhole.Cutoutsomeparchmentpaper,crumpleit,wetit,andlayontopofchicken.Keepitonuntil thechicken isdone.Bakeat500degreesfor20-30minutes.Chicken isdonewhenitreaches170-185degrees.PreparationTimeis40minutes,plusovernight.
Ifyouareconcernedaboutcarcinogens,donotblackenyourmeatsoruseagrill.
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TurkeySausagewithYellowPeppers
3turkeysausages
2yellowpeppers(leaveoutifyouhavetroublewithnightshades)
1largeonion
Coconutoil
Parsleyorcilantrotogarnish
Brownturkeysausageinasaucepan.Checktoseethattheyhavenosoyorsugarbeforeyoubuythem.IfindthematWholeFoodsorEarthFare.Chopupvegetablesandbrown.Addsalt,pepperandgarnish.Youcanvarythisrecipewithmanydifferentkindsofmeatsandvegetables.Preparationtimeis20minutes.
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PaleoSoftTacos
CoconutPaleoWrapsglutenfree,GMOfreeandorderedonAmazon.com
Cookedchicken-eitherrotisserieorleft-overchicken
Tomatoes
Avocadoes
Lettuce
OrganicTacoSeasoningsavailableatWholeFoodsoryourlocalhealthfoodstore
Roll up all the ingredients and enjoy a quick, very healthymeal! Preparation time is 5minutes.
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Chicken,TurkeyorBeefBurger
10piecesofwholesundriedtomatoes
Basil
1poundofgroundmeat(chicken,turkey,beeforlamb)
1TbspoforganicDijonMustard
2Tbspofvinegar
Saltandpeppertotaste
Soakthe tomatoes inwater for10minutes.Thenchop themup,mixall the ingredients,andpan-searfor30minutesonmediumtemperature.Youcanbake themin theovenaswell.Preparationtimeis45minutes.
Noticethesideoffermentedcabbagethisisavitalpartofthisprogram,sodonotskipfermentingyourownfoods.Ifyouhavenotyetacquiredthetasteforfermentedslaw,justdrownitinthegingerdressing.
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VeganLunch-LentilswithBlackRiceoverSquash
Wintersquash
2cupsblackrice
2cupsofcoconutwater(freshorHarmlessHarvestbrand)
Salt
Lime
ForLentils:
1onion
6glovesofgarlic(minced)
One14ouncecanofdicedtomatoes
Tbspmincedbasil
1Tbspofmincedfreshthyme
1Tbspmincedfreshrosemary
1bayleaf
4cupsofcookedlentils(canned,oryoucanboilthem)
Salt/pepper
For the lentils, saut theonionsfor10minutes.Add3Tbspsofwater,garlic, tomatoes,basil, thyme,rosemary,bayleafandbeans.Bringtoaboil, reduceheatandcookfor15minutes.Seasontotaste.
Forrice,bring ingredients toaboil.Simmeronlow,coverandletcookfor1houruntil
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riceisdone.Squeezelimeoverit.Placeapapertowelbetweenthepotandthecoverfor5minutestoallowthericetoset.
For the squash, use the spiralizer (order on Amazon.com) to prepare these raw anddeliciousnoodles.Uncooked,theyoffermoreenzymes.Garnishwithcilantro.
Totalpreparationtimewithcannedlentilsis1hour.
CrispyChicken
1wholefree-rangechicken(4to7pounds)
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Seasalt
Blackpepper
Oliveoilorcoconutoil
3lemons
2onions
cupchickenstock
Preheat oven to 425 degrees. Rub the entire chickenwith salt, pepper and oil. Place itbreastsideuponabakingpan.Cutlemonandonionsinwedgesandplacein,aroundandunder thechicken.Place in theovenfor30minutes.Takeoutof theovenandbaste thechicken with the juices that have gathered on the bottom of the pan. Add the chickenstock.Inthirtyminutes,takethechickenoutandbasteitagain.Nowcookitforanother30minutesforatotalof1hourand30minutes.Whenitisbetween165-180degrees,itisready.Preparationtimeis1hourand45minutes.
MarthaStewartsModifiedLamb
cupparsleyleaves
cupquinoaflakes
cupmintleaves
Zestof1lemon
1tspofchoppedgarlic
cupvirginoliveoil
-
tspcoursesalt
1rackoflampwith8bones
2Tbspofgoatsyogurt(orthick,creamycoconutmilk)
Pepper
Coconutbutter
Pre-heat the oven to 400 degrees. Generously cover the lambwith salt and pepper.Heatsomecoconutbutterinapanandsearbothsidesofyourlambabout3minutesoneachside.Coverwithalittleyogurt.
Blendall ingredientsexcept theyogurt inahighpoweredblender.Cover the lambinmarinadeandbakefor18-24minutes.Thelambneedstoregisteratleast125degreestobeready.Let it rest for10minutes,slice itandserve itwith thegoatsyogurtandmintleaves.Preparationtimeis45minutes.
ChickenCrepeswithCauliflower/MushroomCrmeSauce
1poundofchickenthighs
2carrots
1onion
3celerystalks
3Tbspcoconutbutterorotherhealthyoiloption
Rosemary-totaste
Thyme-totaste
Salt/pepper
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Preheatovenat400degrees.Bakefor30minutesstirringtwice.
CrmeSauce:
cupofhomemadestock
2cupsofcauliflowerflorets
Boil cauliflower for 20minutes in the chicken broth.Blend at high speed to create thecrmesauce.Separatelysautthemushroomsfor10minutes.
Mushrooms:
Saut slicedmushrooms for10minutes incoconutbutteroroil.Seasonwith salt.Totalpreparationtimeis1hour.
Place the chicken into a paleo wraps, and cover with mushrooms and crme sauce.Preparationtimeis1hour.
TurkeySalad
2cupsofleft-overholidayturkey
cupmayonnaise(madewithcashewcream&organicmustard)
1cupchoppedorganicapples
choppedcelery
cupchoppedonions
cuporganicunsweetenedraisins(optional)
Salt/pepper
Mixingredientstogetherandserve.Preparationtimeis20minutes.
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Lifeislikeridingabicycle.Tokeepyourbalance,youmustkeepmoving.AlbertEinstein
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VEGETABLES,SOUPS&SALADS
-
SimpleCucumberSalad
2cucumbers-cutwithaspiralizer
cupgoatsyogurt(anyyogurtorcoconutmilkworkstooifyoubuythecanofcoconutmilk, it is often naturally separated into a creamy and a milky part. Use the deliciouscreamypart.)
3Tbspofhoney
cupBraggsvinegar
1tspsalt
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Cutyourcucumbersfinely(Ifoundaspiralizeronthewww.fullyraw.comwebsite)
Soakinthevinegarandsaltforafewhoursorovernight
Drainthecucumbersuntiltheyaredry
Mixwithhoneyandyogurt.Preparationtimeis10minutes.
TartCherrySaladDressing
Asimplesaladdressingis1cupoftartcherryjuice,somesalt,cupofoliveoilandfavoritespiceslikerosemaryandbasil.Thisdressingworkswithallkindsofsalad.
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FermentedCarrotsandWhiteCabbage
Chop up any kind of vegetable, add salt and beat it with a wooden handle until brine(vegetablejuice)isformed.Placeinamasonjarwithaperfectpicklertop.Letitsitonyourcounterforafewdaysandthenrefrigerate.Iaddthistomysalads.Preparationtimeis20minutes.Ifyouwanttousearegulartop,besuretoburpthejaroryoucouldhaveanexplosioninyourkitchen.Thisisagreatwaytosavefoodifyouboughtmorethanyoucaneat.Website-www.perfectpickler.com
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CreamyCauliflowerBisque
Ingredients
2Tbsp coconut oil (If you are concerned about carcinogens, use coconut oil instead ofoliveoilbecauseithasahighsmokingpoint-oliveoiloxidizessooner,souseitinsaladsinsteadofcookingwithit).
1largeonion,peeledandsliced
3clovesgarlic,peeledandsliced
1cauliflowerhead,cutintopieces
Seasalt-apinch(Ioftenuselesssalthereandadditlaterwhenitisserved)
cupwhitewine
6cupsvegetablestock(oryourownbonestock)
4freshthymesprigs(or1tspdried)
1cupnon-dairymilk(coconut,rice,almond,hemp)
Directions
In a large saucepanor pot, heat the oil overmediumheat and then add the onions andgarlic,cookinguntiltranslucentandtender(about5minutes).Addthecauliflowerandapinchofseasaltandcook,stirringcontinuouslyforanother5minutes.Add theorganicwhitewine,vegetablestockandthymeandreduceheattolow,coveringandcookinguntilcauliflower is tender (12-15minutes). Inablenderor foodprocessor,pure themixture
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untilsmooth(youwillhavetodothisinafewsmallbatches).Returnthepuredsouptothe pot over lowheat.Add the non-dairymilk, salt and fresh groundpepper to desiredtaste.Servewarm.Preparationtimeis15minutes.
Onapersonalnote,allmylifeIthoughtIdidnotlikecauliflower.Now,thisisoneofmymedicinesandithasbecomeafavoritecomfortfood.Also,youcanmakethissoupwithothervegetables,suchasbroccoli.
BoneStock:Whenyouthrowawayyourchicken,porkorsteakbones,youaremissingoutongreatnutrients,minerals,andflavors.Istorebonesinthefreezer,andwhenIhavealargepotfull, Iboil themwithonions,garlic,salt,pepper,carrotsandcelery.Oncetheycometoaboil,lowertheheattoasimmerletitcookfor12hours.Thisdeliciousflavor-packedstockisinexpensiveandwonderfultopunchintheflavorforallyourdishes.
KaleSalad
1headofkale,withstemsremoved,andchoppedinfoodprocessor
1/3cupchoppedprunes
Juiceof2limes
1Tbspofoliveoil
1tspoflocalhoney
cupofpumpkinseeds
Saltandpeppertotaste
Mix all ingredients and garnishwith fermented carrots for a delightful, delicious salad.
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Preparationtimeis10minutes.
GingerDressing
ThisawesomedressingremindsmeoftheJapanesesteakhousegingerdressings,butIknowitismadewithoutadditives,preservatives,soy,GMOs,andmonosodiumglutamate(whichisachemicalcreatedinalab).
2Tbspofchickpeamiso
cupricevinegar
2Tbsplightrawhoney
2Tbsptoastedsesameoil
10minicarrots/2shallotsoronions
cupchoppedginger
cupgrapeseedoil
cupwater
Salt/pepper
Mixinablenderonhigh.Itkeepsforoneweekintherefrigerator.Preparationtimeis10minutes.Servewithfermentedcarrots.
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Chili
2Tbspoliveoil(orcoconutbutterifyouareconcernedaboutcarcinogens)
1Tbsporegano
2Tbsptomatopasteordicedtomato
1zucchini
1greenpepper
poundgroundbeef
1smallonion
2Tbspofmincedgarlic
2Tbspofchilipowder
1Tbspgroundcumin
2cansofyourfavoritecookedbeans(noadditives)
4cupsstock
1tspseasalt/somepepper
Withoil, cookonionsandgarlic for2minutes.Add tomatopasteanddicedvegetables;searwithwine.Brownmeatinaseparatepan.Addbeans,stock,saltandallspices.Cook15minutes. If you cook the beans yourself, be sure to soak them overnight for betterdigestion.Preparationtimeis40minutes.
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RoastedBrusselsSprouts
Brusselsproutsorcountlessothervegetables,includingbeetsandgarlic
OliveOil
Salt
Pepper
Pre-heatyourovenfor425degrees.Roastvegetablesuntilbrownusually20-30minutes.
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SteamedArtichokes
3artichokes
ofalime
Bayleaf
Tbspgarlic
Salt-totaste
cupcoconutbutter
Placewater,about1inchdeep,inapotwithlime,bayleafandgarlic.Placeavegetablesteamerinthepot.Bringtoaboil.Addtheartichokesandsteamfor30-40minutes.Allowto cool for 10minutes.To eat the artichokes, peel off one leaf at a time, dip inmeltedcoconutbutterwithsalt,andplacebetweenyourteeth.Pulltheleafthroughandenjoythegreat little flavor packed treat.When you get to the heart of the artichoke, cut out theflowery part to eat the entire stem, as shown in the photograph on the right of theartichoke. Remember,YouTube has every kind of video. Just look up How to eat anartichoke.Preparationtimeis1hour.
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Leek&SwissChardSoup(oranygreenleafyvegetable)
1leek
Largeonion
2garliccloves
4cupsofhomemadestock
Swisschardleavesonly
Salt-apinch
Pepper-totaste
Bayleaf
Sauttheonions,garlic,bayleafandleekfor10minutes.Addthestockandallowit tocome to a boil. Simmer for 20minutes and then discard the bay leaf.Blend in a high-poweredblenderandreturntothepot.AddtheSwisschardandcookfor3minutes.Thisisagreatsoupwhenyouaretryingtoeatthelargehelpingofvegetableswithsmoothies,butarereadytoeatsomethingwarm.Preparationtimeis40minutes.
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SweetandRichSauceSaladDressing
Forasaladdressing,whiskwithtoastedsesameoilandbrownricevinegarwiththeSweetandRichSauce.Eatinglikethiskeepssugaradistantmemory!
QuinoawithLeekandGreenOnions
Thisisagreatgrainforglutenreplacement.
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3greenonions
1leek
2cupsofcookedquinoa
1tsplimejuice
tspcoconutoiloroliveoil
Inafryingpan,heatuptheoilandlightlybrownthechoppedonionsforabout5minutes.Thentossinthecookedquinoawiththelimejuiceandsalttotaste.
Tocookthequinoa
1cupswater
1cupquinoa
Coarseseasalt
Boilwater,addsaltandquinoa,bringtoaboil,coverandcookfor12-15minutes.Thenturnofftheheatandplaceadrypapertowelbetweenthepotandthelid.Letitsetfor5minutes.Remembertorinseyourquinoabeforeyouboil itsoitwillnot tastelikesoap.Preparationtimeis15minutes.
SideDishforvariety-DaikonRoot
Forvariety,Iwilljustpurchaseanewvegetable.Thisisadaikonroot,whichtasteslikea
-
mild radishand looks likeacarrot. Ibrowned it in toasted sesameoil for5minutesoneachside,thenIaddedMirin,acookingwine,saltandsomewatertoletitboiluntilsoft,about15min.Itisgreatforaidingindigestion.Preparationtimeis30minutes.
SpaghettiSquashSideDish
1mediumspaghettisquash3-4pounds
Coconutmilk
Garlic
Parsleyorcilantro
Saltandpepper
Cut your squash in half and scrape out the seeds. Place in your steamer pot, open sidedownforabout20-30minutes,oruntilyourforkcancutintoitsmoothly.Withaspoon,scrapeoutthesquashfromtheshell.Mixintherawgarlic,alittlecoconutmilkandthechopped parsley or cilantro. Serve hot. Raw garlic is super nutritious and an immunesystembooster.Preparationtimeis40minutes.
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BakedPotato-ReplacementforFrenchFries
Cut potato, and soak cut part in olive oil, salt and pepper. Bake at 425 degrees for 40minutes.
BREAKFASTIDEAS
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FlaxseedwithGoatsYogurt
Goatsyogurt
Freshlygroundflaxseeds(thisisgoodforwomenandhormones)
Anykindoffruits
Anykindofnuts
Grindflaxseedsinacoffeegrinder.Mixalltheseingredientstogetherandyouwillhaveenjoyedapowerbreakfastwithseeds,nuts,fruit,andadairyproduct.IalwaysusenutssothatIwillchew,becausechewingaidsindigestion.Preparationtimeis4minutes.
Ifyoujustwanttoeattheyogurtbyitself,flavoritwithyourfavoritefood-gradeessentialoil.Ilikelemon.
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ShrimpOmelet
poundofcookedwildcaughtshrimp
1cupgreenonions
1tomato
2pastureraisedeggs
Saltandpepper
Sautthegreenonionsincoconutoiluntiltheyaresoftandalittlebrowned.Heatupthecookedshrimp(ortocooktheshrimp,boilitfor3-4minutesinhotwater).Beateggsinabowlwith a fork. Pour eggs into large amounts of coconut oilI find the eggwill notstick to the pan this way. Roll shrimp and onions into the center, fold over and serve.Cookingtimeis10minutes.
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BeatricesCoconutCrepe
Imakethiswithapurecoconutpaleowrapandfillitwithcoconutmanna.Iheatitinasaucepanfor1minute.Thismakesagreatbreakfastandpostworkoutsnack!Iusethiswrap to make soft tacos too. The coconut paleo wrap can be ordered on-line onAmazon.com.
Pancakes
2Tbspcoconutflour
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2pastureraisedeggs
2Tbspcoconutmilk
Whisk together.Pourbatter in a fryingplan.Cook3minutesper side.Slatherwithnutbutterandsomecookedfruitforagreatpeanutbutterandjellysandwichreplacement.
Oryoucanmakethemadifferentway.
2eggs
Cinnamon&salt
1ripebananaorplantain(plantainiftheplantainislarge)
Frozenorganicwildblueberries
Mashthebananaorplantainwithafork.Whiskalltheingredientstogether.Usecoconutoil or red palmoil to cook.Drenchwith organicmaple syrup. If youwant this to be acrepe,youmayblendalltheingredientsintheprocessorwith2Tbspofwater.Preparationtimeis10minutes.
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RainbowBreakfast
1cupcookedrice
Almondmilk
Choppedmango
Choppedapples
Gojiberries(oranyberry)
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Almonds
Unsweetenedcoconutflakes
AdashofChineseFive
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ChiaSeedPudding
3Tbspchiaseeds
Nuts
Shreddedunsweetenedcoconut
Fruit
Cocoa
Hemp,almond,hazelnutorothermilkOptional
Soakchiaseedinwaterjustenoughtocovertheseedsfor20minutesorovernight.Theseeds become the consistency of tapioca pudding. Add all ingredients and enjoy.Preparationtimeis20minutes.
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ChiaSeedPudding(anothervariation)
1/3cupchiaseeds
Anynutmilkwithafewdropsoflemonessentialoil
4cupsoffruitmangoesandoranges
Zestofoneorangeorlime
1tbspvanilla
tspcinnamon
cupshreddedcoconut
Soakseedsovernightinnutmilk.Inthemorningcombinewiththerestoftheingredients.
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ChiaSeedCerealwithCranberrySauce
3Tbspofsoakedchiaseeds
Walnuts
Shreddedcoconut
CranberrySauce
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CranberrySauce
21ouncesoforganiccranberries
1cupfreshpineapple
1smallpieceofgroundfreshginger
tspcinnamon
cupcoconutpalmsugar(orotherhealthysweetener)
1cupfreshsqueezedorangejuice
1tsporangezest
Combinealltheingredientsexceptthepineappleinasaucepanandbringtoaboil.Lowertheheatandsimmer for10minutes.Add thepineappleandmoresweeteners ifneeded.
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ThisisalsoagreatThanksgivingcranberrysauce!Preparationtimeis20minutes.
Lemon-BlueberryScones
3eggs
cuplemonorlimejuice
Zestof2limesorlemons
cupcoconutmilk
tspvanillaextract
cuphoney(orlessifyouarewatchingsugarintake)
cupcoconutflour
cuparrowrootflour
tspbakingsoda
tspcreamoftartar
tspseasalt
6ouncesoffreshblueberriesorfrozenwildblueberries
Preheattheovenat350degrees.Mixallthewetingredientsinyourblender.Mixallyourdry ingredients together with a whisk in a bowl. Then fold them all together. Whenpreparing to bake, use cup tomeasure the size of each scone.Make a ball and thenflattenit.Putitonparchmentpaperontopofyourbakingsheet.Bakeuntilgoldenbrownabout30minutes.
I make a glaze of coconut butter with a few drops of lemon essential oil, but this is
-
optional.Preparationtimeis50minutes.
Doingwhatyouloveisthecornerstoneofhavingabundanceinyourlife.-WayneDyer
DESSERTS
Rambutan
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EverheardofaRambutan?NeitherhadI.Itisatropicalfruitthatisloadedwithvitaminsandgreattokeepvarietyonyourtable.Remembertotrynewfoodsregularlyforfun,soyouwontmissthefoodsyouhaveeliminatedandtokeepyourtastebudsfeasting.
AuntBBsAppleCrumble
10organicapples
4tspoliveoil
1cupquinoaflakes
1cupalmondmeal
6Tbspofmaplesyrup(3areusedontheappleswhenyoucutthem)
2Tbsplimejuice(alsotouseonappleswhenyoucutthem)
Salt-apinch
1tspofspices(usecinnamon,nutmeg,cardamomand/orcloves)
Cut theapplesandaddsomemaple syrupand lime juice.Mixall theother ingredients,pourovertheapplesandbakeat400degreesforabout25minutes.Preparationtimeis45minutes.
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HornedMelon
Again, theway I outrun the sugar craving is by thrillingmy taste buds. I found thishornedmelonatWholeFoods.Justcutitinhalfandsqueezeitintoyourmouth;youmayeattheseeds.Allfruitcanserveasdessert.
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DragonFruit
Imade theGelatinDelightonpage127usingpomegranate juice,anorange, thezestofthat orange and dragon fruit. Also, you can just eat these plain, but they are not verysweet.
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Brownies
2tspvanillaextract
6dropsoffood-gradeorangeessentialoil
cupchoppedprunes
2cupswalnuts
cupcacaopowder
8largedates
cupofalmonds
Pulseitallinafoodprocessorexceptforcupofwalnuts.Itshouldmakeamixturethatlooks likecakecrumbs.Place them inyourglassPyrexandmixwithwater fordesiredmoisture.Addwalnutslast.
Topping:
cupmaplesyrup
4Tbspcacaopowder
2Tbspofoliveoil
1tspvanilla
1Tbspcoconutmanna
3-4dropsoffoodgradepeppermintessentialoil-optional
Mixtoppingingredientsandcoverbrownieswiththisicing.Chillfor1hour.Preparation
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timeis20minutes.
BeatricesKeyLimePieTort
Filling:
4avocados
3/4cupgradeB(non-filtered)maplesyrupIuseless
3/4cuplimejuice
1cupcoconutoil(tothickeningredients)
Pulsefirstthenblend.
Pour over choconut-ball crust (see recipe in this book) and put in freezer for at least 2hoursbeforeserving.
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Optional:Putlimezestontopofpie.
Iuselessmaplesyrup,asIhaveadjustedmytastebudstoneedinglesssweetnessandIamconsciousofmybloodsugar.Also,Iusethisrecipetomakekeylimepopsicles.ThismakesagreatChristmasdessert (thawed)oraperfect frozenpool-side treat. Ifyoufeelyoureallyneednutrients,youcanthrowintheseedofoneavocado.Preparationtimeis30minutes.
BeatricesChoconutBalls
4Tbspdriedshreddedcoconut
6 Tbsp macadamia nuts (or you can use cashews, almonds, pecans, peanuts, pumpkinseeds,orwalnutsinstead)
2Tbspcacaopowder
1Tbsprawhoney
10dates(pitsremoved)orraisins,prunes,figs,etc
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4Tbspflaxseedsorchiaseeds1Tbspcoconutoil2or3pinchesofseasalt
1dropofmintfoodgradeessentialoil(optional)
Placealldryingredientsinahighspeedblenderandmixuntilthoroughlymixed.Stoptoscrapedownthesidesandblendagain.
Roll dough into small balls, place on a plate and put in freezer to solidify for 20-30minutes (andstore them in the freezeraswell).Seemycreationwith thekey lime tort,wherethis is thepiecrust.This isalsoapiecrustoptionfor theno-bakecheesecakeonpage136.Share,eatandenjoy!Preparationtimeis15minutes.
EasterChocolateCoconutCup
Use the chocolate recipe found in this bookonpage130.Take2Tbspof unsweetenedorganiccoconut,2Tbspofcoconutmanna,andalittlemaplesyrup.Heatinasaucepanandpouroveryourchocolateonceithashardenedabit.Thendrizzleabitmorechocolateoverit.
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Happiness is the full use of ones talents along the lines ofexcellenceJohnF.Kennedy
ChristmasCookies
6Tbspofcoconutbutter
4Tbspofmaplesyrup
6Tbspofcocoanibs
6Tbspofgojiberries
2cupsofalmondbutter
Apinchofsalt
Mixcoconutoil,maplesyrup,andsaltand thenplace thedoughonparchmentpaper inbakingdish.Coverwithgojiberries,cacaonibsandfreezeforashortwhile.Thenuseanupsidedownglassorcookiecutterstocreateyourshapes.Storeinthefreezerandservefrozen.Preparationtimeis1hour.
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IceCream
Thisisarich,sweet,deliciousicecreamthatisbetterthananyIhaveeverbought.Itismyreplacementoptionformyformerfavoritenationalchainsoftserve.
4 ripebananasslicedand frozen. I freeze themonparchmentpaperon a tray theymustbeslicedintodisks.
2Tbsporganicmaplesyrup(thisisoptionalgowithyoursweettooth)
cupofunsweetenedalmondmilkorcoconutmilk
tspofpureorganicvanillaextractoralmondextract
Ifyoulovechocolate,add2Tbspoforganiccocoapowder
Blenditallinafoodprocessor,scrapingdownthesidesandrepeatingasneeded.Asthebananasthaw,theywillacquireasmoothicecreamtexture.
Serveimmediatelyorplaceinpopsicleholdersandfreeze.
Preparationtimeis2minutestocutbananasandputtheminthefreezerand5minutesforblending.
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WildBlueberrySorbet
1Tbspofalmondmeal
1cupoffrozenwildblueberries(thesehavearealflavorfulpunch)
ofanavocadoforcreamytexture
1cupofcoconutwateroralmondmilk
Juiceof1lime
4icecubes
Blend and enjoy this sweet, tart, pallet cleansing sorbet! The blend of these flavors isexquisite!Preparationtimeis5minutes.
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GelatinDelight
2cupsoforganicandnotfromconcentratejuice
2TbspofBernardJensensorGreatLakes100%BovineGelatinpowder
Somerawfruit-optional
Somesweetener,suchascoconutnectar,steviaorrawhoney-optional
2Tbspofgratedcitricfruitrind-optional
Pourjuiceintoasaucepan.Addin2Tbspofgelatinandstiruntilthegelatinisdissolved.Turnonheattomediumandletsimmerforabout10minutes.Turnoffheatandletsetfor1-2minutes.Dontletitsetlongoritwillstarttoclump.Stirandtaste.Mixinsweetenerandotheringredients.Pourmixtureintoajellomold(anyglassbowlwillworkevenicecubetrays!)Putjellointorefrigeratorandletsetforatleast3-4hoursorleaveovernight.ServeandENJOY!
Iuse tartcherryjuicebecauseof itspowerfulanti-inflammatoryqualities.Useanyjuicethat is in season.Do not use pineapple juice, as itwill not congeal.Be aware that thisrecipedoeshaveahighfructosecontent this isbalancedsomewhatwith theproteinofthebovinegelatin.Preparationtimeis20minutes.
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RichTexturedNuttyIceCream
1banana
1canoffull-fatcoconutmilk
1Tbspofcocoapowder
1Tbspofnutbutter(almond,peanut,etc)
Vanilla
Cinnamon
Xanthumgumforvolume(optional)
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Blendalltheingredientsuntilsmoothandpourintoicetray.Freeze.Onceitissolid,placecubes in your blender, and a little more coconut or almond milk and blend. Add thexanthamgumifyouwantitreallyrich.Experimenttofindhowyoulikeit.Enjoy!Thiscanalsobemadeinyouricecreammaker.Preparationtimeis50minutes.
Chocolate
1cupcoconutoil
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cupmaplesyruporLakanto(asugar-free,all-naturalsweetener)*
cupunsweetenedorganiccocoapowder
cupnutbutterIusealmond
(Optional: Add a drop of your favorite food-grade essential oil, such as orange orpeppermint.)
Mixtheingredientsandaddmorecocoaormaplesyrupasneeded,pourintoacontainer,cover, and place into the refrigerator for a few hours until it is solid. Sometimes I addalmonds or unsweetened shredded coconut and freeze it to make hard chocolate. Youcould use raisins or orange zest. Go crazy and make this your own very special,customizedfavoritechocolate.Preparationtimeis10minutesplustimetoallowittochill.
*Thishealthysugar-alternativecanbeorderedfromAmazonthatmeasuresexactly likesugar
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AlmondParfait
1 cups almond meal or 1 cup of blanched raw almonds finely ground in a foodprocessor(soakingalmondsmakesthemeasiertodigest)
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1cupofboilingwater
2TbspgradeBmaplesyrup
2cupswater
1Tbspkuzuor1Tbspofarrowroot
Seedsfromofavanillabean
3Tbspagarflakes-adjustthisforhowthickyoulikeyourparfait
Apinchofsalt
cupgradeAlightmaplesyrup
Twoorthreetypesoffruitsuchaspeachesandberries
Blend the almondmeal, boilingwater and gradeBmaple syrup.Add the 2 cups ofwater.Placethemixtureinasaucepanwithalltherestoftheingredientsexceptthefruit.Turnonlowandsimmerfor1015minutes,stirringcontinuously.
Then blend it again on medium, stopping to mix it up as needed while blending.Refrigerateuntilyouarereadytoeat it!!Layeritwithyourfavoritefruitwhenreadytoserve.Preparationtimeis1hour.
OatmealCookies
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3ripeorganicbananas
cuporganicalmondbutter
2cupsstealcutunprocessedrawoats
1/3cupunsweetenedorganicapplesauce
1tspvanilla
cuporganiccocoapowder
Optional-addsalt,cinnamonorshreddedunsweetenedcoconut
Preheatovento350degrees.Useaforktomashbananasandthenaddalltheingredients.Letdoughsitfor25minutes.Thendropbytheteaspoonontoanungreasedcookiesheetandbakefor10minutes.Serveasasnack,dessertorbreakfast.Preparationtimeisfor40minutes.
ReecesNutButterCup
1Tbspcoconutbutter
tspvanillaextract
1/4cupcoconutcreamconcentrate-orcoconutmanna
3Tbspcocoapowder
Cinnamon
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3Tbspalmondmeal
Anyfoodgradeessentialoilforflavor-lemon,orange,mint(optional)
Fornuttypart:
2Tbspalmondbutter
Celticseasalt-apinch
2Tbspmaplesyrup
This dessert is made in two parts. The chocolate is heated and then placed in therefrigeratortocool.ThenuttybrownpartismixedinaZiplocbag.Thenyouplaceaholeinthebagtosqueezeitoverthechocolate.
Mixeverything except the almondbutter,maple syrupand salt in apan.Heat and thenplaceinashapeddish,likeamuffinbakingpan.Chill.
Thenmixthealmondbutter,maplesyrupandsaltinthebag.Decorateyourchocolateandstoreintherefrigeratororfreezer.Preparationtimeis30minutes.
KingsCake-MyGrandmothersRecipeRevised
12largepastureraisedeggs(divideeggsandyolk)1poundofcoconutbutter1lbsorganicalmonds-grindveryfine
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3Tbspoforganicvanilla3cupsoforganicdatesugar4TbsporganicalmondextractApricotorstrawberryjellyhomemadewithmaplesyruptosweeten
Mix sugar and almonds in one bowl.Mix vanilla, almond extract, eggs, and butter inanotherbowl.Combine the twobowls intoapaste. Ina thirdbowl,beat theeggwhitesuntilfluffyandfoldintopaste.Distributeintothreeoneinchcakepans.Bakeat350for20-25minutes(testwithtoothpick).Makejellybycookingthefruitfor10minuteswithsomemaplesyrup.Cool layersandspread jellies (alternating flavors) inbetween layersandontopsandsides.Finishwithastrawberrydecoration.Preparationtimeisonehour.
ThisrecipehashistoryofbeingusedbythekingsinEasternEurope,whoaresaidtobemyancestors.ItisarichcakewhichwasalwaysmadeforbirthdayswhenIwasachild.Itisglutenfreeanditisdefinitelyanemotionalfoodforme.Preparationtimeisonehour.
No-BakeCheesecake
1cupGoldenGranolaoranyotherglutenfreecrust
1cupofrawcashews(soakedforatleast4hoursanddrained)
1cupraw,peeled,dicedorganiczucchini
2Tbspcannedcoconutmilk
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cupcoconutoilmelted
2Tbspofpuremaplesyrup,gradeB
Tbspoforganicvanillaextract
1/8tspsalt
Juiceofonelemon
1cupoforganicstrawberries
2Tbspofrawhoney
Place thegranolaon thebottomofanybowl,decorativedishorwidemouthMason jar.YoumayalsousemyChoconutBallrecipeasacrust.
Make your strawberry jelly with the strawberries, honey and some lemon juice. Boil,reduceheatandcookfor12minutes.Mashstrawberrieswithafork.
Tomakeyourno-bakedairy-freecheesecakefilling,combinealltherestoftheingredientsinahigh-poweredblender.Check the tartnessbyadding the lemon juice slowlyuntil ittastesjustrighttoyou.Pouroverthecrustandfreezefor1hour.Takeouttothawfor15minutes, drizzle with strawberry sauce and decorate with berries. Enjoy this fabuloussugar-free,toxic-free,dairy-free,gluten-freedessertandknowyouhavefedyourchildrentheirrawvegetables!Ifyouenjoybeingasneakyparent,youwillenjoythisfeeling.Youmayalsodrizzle itwithchocolateseenext recipe.Preparation time is4hours to soaknuts,20minutestoprepareandtimetofreeze.Storeintherefrigerator.
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BeatricesChocolateMoose
2ripeavocados
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2ripebananas
cuporganic,rawcocoapowder
1-2TbspofLakantoormaplesyrup
cupcoconutmilk
tspvanillaextract
Cinnamonandseasalt(optional)
Scrapesomehardchocolateorusecacaonibsasgarnish
Blendinahighspeedblenderandenjoythiscomfortfood!!
CoconutMacaroons
1cupshreddedorganicunsweetenedcoconut
Thewhitesofthreepastureraisedeggs
1Tbspofcoconutpalmsugar(orothersweetener)
Beattheeggsuntiltheyarestiff.Addthecoconutandsweetener.Bakefor30minutesat300 degrees or until brown. Use the chocolate recipe in this book to dip some of themacaroonsinchocolate.Preparationtimeis40minutes.
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OrganicNutella
1cupunsaltedorganichazelnuts(soakedovernightanddrained)
3ozoforganicbittercookingchocolate
2Tbspcoconutoil
cupplus3Tbspoforganicmaplesyrup
Organichazelnutextract
Blendthehazelnutswiththe3Tbspofmaplesyrupintheblenderfor3minutes.Stopandscrapedownsidesseveraltimes.Meltthechocolate,coconutoilandtherestofthemaplesyrup.Add to theblenderandblendanother3minutes.Storeat roomtemperature forafewdaysorintherefrigeratorforlonger.Rollintothecoconutpaleowrapsorserveanywayyoulike!Preparationtimeis20minutes.
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BeatricesMarzipan
1cupofsoakedandthendrainedwalnuts
cupcoconutoil
6-7dried,pittedorganicdates
2/3cupcoconutflakes
1TbspofLankanto
Almondextract
Firstgrindupthewalnutsuntiltheyareapaste.Next,addallyourotheringredients.Youcanmakemarzipanballs,Eastereggs,oramarzipanroll.Youmaycover inpurecocoapowder.Inthefridgethemarzipanwillhardenalittlebit.Preparationtimeis15minutesplussoakingovernight.
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MagicChocolateHardShell
3ripebananas(orplantains)
cupsmoothnutbutter
6ozofbitterorganiccookingchocolate
cupcoconutoil
cupmaplesyrup(orless)
Blendthebananasandnutbutterinhighspeedblenderuntilsmooth.Freezeinapopsicle
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mold.Melt thechocolate,maple syrupandcoconutoil and store inaglasscontaineratroom temperature. When you are ready to serve this dessert, pour hot water over thepopsicle mold. Slide out the popsicle and dip into the chocolate. If the chocolate hashardened, melt over some boiling water. The chocolate will harden onto the popsiclealmostimmediately.Dipinthechocolateagainifyouwantaverythickchocolatecoating.Serverightaway.
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CreamyCashewBase
Oneinawhile,whenyoujustneedsomethingcreamy,thisisagreatbase.Youcanuseittomakeasaladdressing,asmayonnaise(byaddingsomeDijonmustard),orasanicingforabrownie.SeerecipeforNo-BakeCheeseCakeonpage136.It