2 oz of pure tart cherry juice, unsweetened
1 cup of coconut milk or almond milk
½ banana (frozen adds a bit more texture)
2-3 ice cubes
Place all ingredients in a blender and blend until smooth. Sip and enjoy a better night’s sleep!
1 lb. fresh strawberries (if using frozen, unsweetened strawberries, can adjust the ice)
½ cup pure orange juice
½ cup ice cubes
2 Tbsp fresh lime juice
½ cup sparkling water, lemon or lime flavored if desired
Adding anti-inflammatory antioxidant-rich spices to your diet may help decrease inflammation and promote a healthy gut. Turmeric and ginger contain powerful anti-inflammatory and antioxidant compounds that are safe for most people to consume regularly.
1 small turmeric root, peeled and sliced
2-inch piece of ginger root, peeled and sliced
1 whole lemon, sliced
Place ingredients in a medium saucepan and set over medium-high heat.
Bring mixture to a boil, then remove from heat and let tea steep another 5 minutes.
Strain tea and enjoy hot or cold.
Instructions to inhale directly
Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.
Instruction for steam inhalation
Add 3 - 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 - 10 minutes. Use up to 3 times per day.
Tip: Lavender isn't the only calming essential oil. You can also use angelica, balsam, benzoin, bitter orange, cedarwood, celery, chamomile, cornmint, cumin, curry, frankincense, grapefruit, jasmine, juniper, labdanum, laurel, lemongrass, marjoram, nutmeg, palmarosa, parsley, patchouli, peppermint, rose, rosewood, sage, sandalwood, scotch pine, spearmint, star anise, sweet basil, sweet orange, thyme, or ylang ylang
Pink Food Coloring
Yellow Food Coloring
Turmeric can stain just about anything it comes into contact with, including countertops, containers, and your skin. Therefore, consider wearing gloves when working with turmeric and use a container that you don’t mind turning yellow.
Purple Food Coloring
Green Food Coloring
Frozen and thawed spinach: Skip to the next step.
In a blender or food processor, blend the spinach and water together until completely smooth. If the mixture clumps together or refuses to blend, add more water as needed, 1 tablespoon at a time. Strain, if desired, and let cool. Store in an airtight container in the refrigerator for up to 2 weeks.
1 cup raw walnuts
1 cup raw almonds
½ cup raisins
¼ cup raw pumpkin seeds (pepitas)
¼ cup dark chocolate chips
Combine all ingredients in a medium bowl, then transfer to airtight container and store at room temperature or in refrigerator.
A serving size is ¼ cup trail mix.
1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 tbsp apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach
1 - Place chicken bones, and meat if using, into a slow cooker.
2 - Add chopped vegetables, vinegar, and herbs/spices.
3 - Cover with hot water (about 2 liters/8 cups).
4 - Cook 8 h on medium or overnight on low.
5 - Add spinach 30 minutes before serving.
Serve & enjoy!
Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.
1 cup steel cut oats, gluten-free
2 cups water
2 cups almond milk, unsweetened
2 medium pears, sliced
4 tsp maple syrup
4 dashes cinnamon
1/2 cup walnuts, chopped
Toast oats by placing them in a large saucepan over medium-high heat for 2-4 minutes. Make sure to stir them frequently to prevent burning.
Add salt, water, and almond milk to the saucepan of toasted oats.
Bring to a boil and reduce heat to medium. Cook, stirring occasionally, for about 20-30 minutes, or until desired tenderness is reached.
Divide into four bowls and top with pears, walnuts, maple syrup, and cinnamon.
Serve & enjoy!
Tip: If you want to roast your pears first, place them in a baking dish at 375F for about 10 minutes while you’re cooking the oats.
¾ cup almond milk (unsweetened)
½ tsp vanilla extract
1 tbsp cocoa powder (unsweetened)
½ banana, frozen
Add everything into a blender except ice. Blend.
Add a handful of ice cubes and pulse until thick and ice is blended.
Serve & enjoy!
Tip: Double the recipe to share.
Positively Paleo Pie (comfort food without the guilt!)
Preheat oven to 350°F
Savory bottom layer:
1.25 lbs ground meat (free range preferable)
½ medium onion, chopped
4 large garlic cloves, minced
1 medium carrot, shredded
1 medium zucchini, shredded (not peeled)
1 Tb extra virgin olive oil
1 - 1½ tsp Himalayan pink salt or Celtic grey sea salt
1 tsp chilii powder
½ tsp cumin
Mashed cauliflower topping:
2 small (or 1 large) cauliflower heads
5-6 large roasted garlic cloves*
½ - 1 tsp salt
Optional top layer:
½ cup shredded or crumbled organic, whole milk cheese (your choice!)
How to prepare bottom layer:
How to prepare cauliflower:
Assemble the pie:
*Roasted garlic cloves - done ahead of time.
Using a sharp knife, cut ¼ inch from the top of of a whole garlic bulb to expose the individual cloves. Place bulb (unpeeled) on top of a square of aluminum foil. Drizzle a bit of olive oil over the top of the bulb, just to moisten. Wrap the bulb with foil and bake in a preheated 400°F oven for 25 to 30 minutes, or until the cloves feel soft when pressed. Once cooled, the whole cloves should push out easily when pressed from the bottom.
Extra roasted garlic can be used on its own as a spread on bread, crackers, sandwiches, crispbread or veggies.
(and yes, roasting the garlic really does make a difference in the flavor - magic!)
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