Recovery & circulation - post injury

The ratio of omega-3 fatty acids to omega-6 fatty acids is important to pay attention to during recovery.

Ways to boost your omega-3 fatty acid intake are below. This will improve and speed up the healing process:

  • Buy some fresh flaxseed oil from a health food store. Take one to two tablespoons a day. With the meals of your choice.

  • Eat more foods higher in omega-3 fatty acids. Fish with the highest amount of EPA/DHA omega-3‘s are salmon, mackerel, and sardines. Tuna is also ok. It has more harsh chemicals and possibly mercury levels due to the pollution of the ocean and the environment in general. 7 to 10 ounces of fish per week should be sufficient.

  • Cook with macadamia nut oil.

  • Flaxseeds and chia seeds are also beneficial in your recovery because they are also good sources of alpha–linolenic acid which is a good source of omega-3. I would avoid walnuts and almonds for the moment because they also include more omega 6 than you need at the moment.

  • Dark green vegetables – kale, collard greens, chard, parsley, and the serial grasses (wheat and barley grass products) are additionally good sources. This is because all green (chlorophyll-rich) foods contain alpha-linolenic acid in their chloroplasts.

  • Also, the meat from cows or animals that feed on grass as opposed to the modern-day grain, forced feed system, is better. Wild animals are also a good source of omega-3 fatty acids. Buffalo can be helpful! Depending on the person’s circumstances and constitution. Lamb is one of the few commonly available pasture-raised types of meat that are also raised without her hormones or a daily ration of antibiotics.

  • Using food high in alpha-linolenic acid also makes sense as a preventative measure for nearly everyone, since most people are severely deficient in it, even in the absence of circulatory problems. It is estimated that the quantity of Omega 3 oils consumed by modern Westerners is 1/5 of the level found in traditional diets.

Traditional diets and indigenous wisdom are super important and to be trusted!

This information is largely based on my nutrition bible, Healing With Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford, and the fantastic support of S&S of Perfect Pair 4 Balance.

Photo by Martin Sanchez on Unsplash

Juicing daily will also speed up recovery. It is not a meal replacement. It is a booster. Drink after a warm cooked meal. One to three times a day. The recipe is found here.

Avoid these foods while you recover. The ratio of Omega 6s to Omega 3s is higher than you need:

  • Avoid refined carbohydrates and starches, like white bread and pastries

  • Fried food, like french fries

  • Caffeine

  • Alcohol

  • Walnuts

  • Almonds

  • Red meat and processed meat

  • Soda

  • Sugars

  • Foods with a high glycemic index

  • Shortening/margarine

  • Sunflower, safflower, corn, and soybean oils.

Text me at 720-722-0094 for support!

Outdoor adventures &

MTB for life!

Keep on keepin’ on.

Yin Briana Bars

Organic ingredients recommended with spices and veggies from Natural Grocers when possible. 

Enjoy the healing benefits of the essence, yin building, and clean fuel that come from these Yin bars on and off the trail.

Ingredients:

● 3/4 cup walnuts

● 3 Tbsp ground flaxseeds combines

with 12 Tbsp Filtered water

● 1 Tbsp black sesame seeds ground

● 1 cup chopped figs

● 1/2 cup Buckwheat flour

● 1 tsp Vanilla Extract

● 1/2 tsp ginger powder

● 2 tsp cinnamon

● 1-2 bags brewed Yogi Tea Kava Stress Relief with 1 1/2 cup of

filtered water

Extra boosters (optional)

● 2 scoops of Orgain Organic Protein

Superfood

● Pampered Chef Enrichables

Preparation:

1. Combine flaxseeds, black seeds, Orgain Protein Powder, Enrichables, vanilla extract, and brewed tea in high speed blender. If I don’t make the tea, I use an alternative milk. For example, flax seed or almond milk. Mix liquid with flour, cinnamon, and ginger. Add chopped walnuts and figs.

2. Bake in the oven for 25 minutes at350 degrees. Let cool and enjoy.

Store in the fridge for up to four days and freeze for a good on the go snack. These travel extremely well for road trips and as a replacement to airport food!

Healing Benefits

Walnuts - Warming thermal nature; sweet flavor; can reduce inflammation and alleviate pain; source of omega 3’s; moistens the lungs and intestines; nourishes the kidneys adrenals and brain; enriches sperm.

Figs - Neutral thermal nature; sweet flavor; influences stomach and spleen-pancreas; moistens the lungs and large intestine; balances acidic conditions; laxative.

Flaxseed - Neutral thermal nature; sweet flavor; laxative; mucilaginous; relieves pain and inflammation; influences the spleen-pancreas and colon; richest source of omega 3’s; strengthens immunity; cleans

heart and arteries.

Black Sesame Seed - Neutral thermal nature; sweet flavor; tonifies yin fluids and blood; strengthens liver and kidneys; lubricates yin organs; improves yin deficiencies; darkens prematurely grey hair.

Buckwheat - Neutral thermal nature; sweet flavor; cleans and strengthens the intestines; improves appetite; effective in treating dysentery and chronic diarrhea; strengthens capillaries and blood vessels; inhibits hemorrhages; reduces blood pressure; increases circulation of hands and feet.

Ginger - Warming thermal nature; drying quality; reduces moistening aspects of sweet foods; improves digestion; helps with nausea, vomiting, morning sickness, menstrual cramps, suppressed menstruation, bronchitis, aches, and spasms; treats motion sickness.

Cinnamon - Warming thermal nature; drying quality; reduces moistening aspects of sweet foods; improves digestion; source of antioxidants; anti-inflammatory.

Recipe credit: Briana with Sunlight Essentials and Doterra Essential Oils. Thank you for being a strong and brilliant entrepreneur and woman!

Zestful Stir Fry

Organic ingredients recommended with spices and veggies from Natural Grocers when possible.

Ingredients:

1 & 1/2 - 3 tablespoons of namashyou or your soy sauce (to taste, for me, more than a tablespoon of this is too salty. Start small and work your way up.)

3 tablespoons sesame oil

3 - 5 tablespoons of black or brown sesame seeds

One small to medium sized ginger root

6 to 8 cloves of garlic, I use 8

One bunch of green or spring onions

3 to 4 dates, make sure to take the pit out

One medium sized purple onion

A half a bag of organic green beans or broccoli

One cup of chopped red cabbage

1/2 green bell pepper

1/2 red bell pepper

3/4 zucchini

3/4 yellow squash

Cubed chicken, tofu, or Tempe

Directions:

Chop all vegetables to desired size. Small to medium depending on what you like.

In your high-speed blender, add the namashyou or soy sauce, sesame seed oil, ginger root, garlic, dates, and black and/or brown sesame seeds.

Sprinkle pan with macadamia nut oil. Stirfry the seasoning mixture from the Vitamix or high-speed blender with cubed chicken, tofu, or Tempe. Add vegetables. Garnish with brown sesame seeds.

Pair with quinoa or buckwheat if you need a grain and more sustenance. And in the warmer months you can top it with sprouts. I always add cilantro and lime.

Bon appétit!

Rosemary and Lentil Soup

PC: Maica 

PC: Maica 

Organic ingredients recommended with spices and veggies from Natural Grocers when possible. 

Ingredients:

Veggie broth (low sodium), Pacific brand, no yeast x 2

Big onion or two medium sized onions 

6 cloves minced garlic (Soha uses 8)

1/4 cup macadamia nut oil

3 tbsp dried Rosemary and 6 dried bay leaves (then grind it)

1 tbs Bragg organic sprinkle 24 herbs and spices 

Tsp dried oregano

Tsp dried thyme

2 tsp Black pepper (fresh ground)

Salt or liquid amino to taste 

Veggies:

Raddish ~ one bunch (you can use the greens too) 

4-5 stalks of celery 

Handful of fresh parsley 🌿 

Half a red bell pepper 

I bunch Purple kale, collard greens, or rainbow chard 🥬 

A bag of frozen organic green beans 

2 cups of green lentils or mung beans

Directions:

Heat up soup pot with oil to medium heat. 

Add onions and sauté until translucent. 

Add garlic and Rosemary, until super fragrant. 

Add all the other spices and ingredients at once. 

Bring to a boil. 

Cover and reduce heat to low for 45 minutes. 

Chai Energy Balls

Organic ingredients recommended with spices and veggies from Natural Grocers when possible. 

Ingredients:

1 cup (250 mL) unsalted pecans/walnuts/sunflower seeds 

1/8 cup Coconut Secret Coconut Nectar this is a natural, Low-Glycemic Liquid Sweetener, Agave Syrup Alternative - Organic, Vegan, Non-GMO, Gluten-Free, Kosher

3 tbsp (45 mL) filtered water

1 tsp (5 mL) ground cinnamon 

1 Whole, fresh vanilla bean. Chop and grind. 

3 tsp Sentwali spice mix. Which consists of 1/4 tsp nutmeg, 3 tsp cinnamon, 1/2 tsp cardamom. 

3 tbsp ground Black sesame seeds, flax, or chia seeds

1 scoop organic protein powder (Orgain vanilla from Costco is great)

1 cup (250 mL) dried, pitted dates 

1 cup (250 mL) roasted sesame seeds 

Directions:

  • Add the seeds and nuts, coconut nectar, water, cinnamon, Sentwali spices and vanilla to the food processor bowl.

  • With the food processor running, gradually add the dates. Process until a thick paste forms, about 30 seconds, scraping down the sides halfway through.

  • Place the sesame seeds into a shallow bowl. Scoop the date mixture into approximately 2-tbsp (30-mL) balls and roll in the sesame to coat. Refrigerate until firm, about 2 hours. Refrigerate or freeze to store.

Cook’s tips:

If you don’t have ground cardamom or can’t find it at your grocery store, you can substitute 1/4 tsp (1 mL) of finely ground pepper for a subtle, spicy addition. 

Even though dates are solid as pitted, occasionally there are small pits or pieces that are missed during packaging. These hard pieces can damage the food processor blade, so make sure all hard pieces are removed before processing.

Or, try fun colors for the holidays!

Falafel Burgers

PC: vaaseenaa 

PC: vaaseenaa 

Organic ingredients recommended with spices and veggies from Natural Grocers when possible. 

Ingredients, falafel patties:

One small zucchini, about 4 ounces or 125 g

1/2 of a small onion, chunked

3 garlic cloves, peeled

1/2 of a cup or 125 mL fresh parsley leaves, loosely packed

1/2 of a cup or 125 mL fresh cilantro leaves, loosely packed

1 teaspoon or 5 mL ground coriander

1 teaspoon or 5 mL ground cumin

Half a teaspoon or 2 mL of sea salt

13.4 ounces chickpeas, drained and rinsed (about that amount)

1/4 of a cup or 60 mL buckwheat flour

Half a teaspoon or 2 mL baking powder

2 tablespoons or 30 mL macadamia nut oil

1 teaspoon smoked paprika

1 teaspoon fresh ground black pepper 

Serve with the whole brand jalapeño and garlic hummus or rosemary and garlic mayo (vegan)

To serve: 

4 sandwiches thin or thick buns 

4 slices of tomato

2 cups or 500 mL arugula

Directions:

  • For the patties, coarsely grate to zucchini. Placed the zucchini on a paper towel; squeeze to remove any moisture.

  • I had the multis played, then the onion, garlic, parsley, cilantro, coriander, cumin and salt to the food processor bowl. Blend on low until finally dropped, 10 to 15 seconds. Pulse in the chickpeas, stopping to scrape the sides if needed, until coarsely chopped.

  • Remove the blade and mix in the zucchini, buckwheat flour, and baking powder until combined.

  • Heat the oil in a medium skillet over medium heat for 2 to 3 minutes. Spread Panko breadcrumbs on both sides and sprinkle Bragg organic sprinkle 24 herbs and spices on both sides cook until crispy

Cook’s tips:

If you refrigerate the patties before cooking, they’ll be firmer and hold together better.

Heavenly Smoothie

Photo by Alina Karpenko on Unsplash

Photo by Alina Karpenko on Unsplash

Supports the Kidney, spleen, liver, and gallbladder

Ingredients (organic)

1 &1/2 cups of fresh or frozen blueberries

Cup of walnuts or almonds

4 scoops or two servings of Organic Pea Protein Powder

1 tsp pumpkin spice (I prefer from Natural Grocers)

1 inch of ginger

Half a squeezed lemon or lime

Three stalks of dandelion greens

Small handful of parsley

Small handful of cilantro

Flax seed or almond milk (as much as you want for thick or thinness)

Blend in a high speed blender for 2 - 5 minutes

***This makes me two smoothies. One to take with me to drink before I hit the trail for a hike or mountain bike ride and one to drink when I finish.

This smoothie builds blood (nuts) and digestive fire (ginger/pumpkin spice).

the lime/lemon helps to absorb the nutrients in greens (and food in general).

additionally citrus and sour flavors support the liver & GALLBLADDER.

blueberries are a low glycemic fruit (as are raspberries and blackberries).

and this smoothie provides us with the necessary fats and proteins we need

to build healthy neurotransmitters and hormones.

Fats and protein are the precursors for neurotransmitters and hormones.

Selkie Pesto and Spaghetti Squash Pasta

This dish is vegan

3 good sized bunches of fresh, organic basil

1/3 of a bunch of parsley

3/4 of a cup of walnuts

4 cloves of garlic (I like a lot. Use what suits your taste.)

5 tablespoons of macadamia nut oil

1 and 1/2 lemons or limes

1 teaspoon sea salt, lemon, pepper mix (Natural Grocers brand preferred.)

Blend in your high speed blender until you have your desired texture. I like my pesto as a purée.

This dish is better served in a warmer season or warm climate. I like to use edamame noodles, spaghetti squash, or zucchini noodles. Please feel free to use your favorite gluten free (gf) healthy pasta!

Basil is incredibly for reducing inflammation and clearing a damp system with congestion and too much mucus or “gunk” (as diagnosed in Chinese medicine). Also, please feel free to contact me about basil essential oils and their healing benefits. I am a certified Doterra Essential Oils Wellness Advocate.

Ginger Freya Salad Dressing

Photo by Augustine Fou on Unsplash

Photo by Augustine Fou on Unsplash

1/2 cup of fresh-squeezed lemon juice

1 1/2 cups macadamia nut oil or olive oil

2 tbsp minced ginger 1/3 cup minced garlic

1 1/2 tbsp of Nama Shoyu or 1 tsp Celtic sea salt (or salt to taste)

Place all ingredients in high speed blender and blend until creamy and smooth, about 2 minutes. This dressing keeps for about five days in the refrigerator. Dressing for four main course salads.

Recipe credit: Perfect Pair 4 Balance

Quinoa Tabbouleh

1/4 cup of sprouted quinoa

1/2 cup of cherry tomatoes, halved, and you can use a half of a bell pepper if you prefer.

1 tbsp of Nama Shoyu or 1 tsp Celtic sea salt (or salt to taste)

1/4 cup of fresh squeezed lemon juice

1/2 cup of fresh mint, chopped

1/4 cup of diced cucumber

1 cup fresh parsley

1/2 cup of fresh cilantro

1 tbsp of minced garlic

1 tsp minced jalapeño

1 tsp minced ginger

1/2 cup of macadamia nut oil or olive oil

For protein you can add garbanzo beans, beans of your choice, tempe lightly sautéed, or wild salmon!

Recipe credit: Perfect Pair 4 Balance

Tacos with Mango Salsa

Tacos with Mango Salsa

Ingredients:

Taco filling (you can use tempe or pastured raised, cruelty-free buffalo as the protein.)

2 packages of Tempeh diced (Vegan option) or 1 lb of buffalo

1 8 ounce can of tomato sauces no salt (or diced red peppers if you are not eating tomatoes and mash with filtered water.)

3 Tbsp Chili Powder (Natural Grocers brand is preferred for all spices and products)

1 tsp sea salt or to taste

1/2 tsp cayenne

Mango Salsa

2-3 Ripened tomatoes, chopped or 1 medium red pepper chopped (less inflammatory/dampening )

1/2 cup purple onion or scallions chopped

1/4 cup fresh cilantro, chopped

3-4 cloves of fresh garlic or 1 jalapeño, seeded and minced

Approximately 1/4 cup freshly squeezed lime juice, 1-2 limes

1-2 mangos, diced (use green mango to make less damp)

1 tsp ground cumin

1/8 - 1/4 tsp Sea salt and black pepper to taste

Bonus Toppings

1 baked Japanese Yam (adds creamy quality instead of using cheese)

Favorite hummus (add minced raw garlic to reduce damp qualities)

Mixed greens like arugula and spring mix salad

***Favorite Gluten Free and Corn free Tortilla

*Almond or Casava Siete Tortillas

Directions:

Bake Japanese Yam 45 minutes in oven at 425 degrees in foil until soft.

Tempeh or buffalo until brown in pan on medium heat.  Add 3 Tbsp Chili Powder, cayenne, and sea salt.  Add tomato sauce, cover pan and simmer on low heat.

Chop all salsa ingredients and mix in bowl.

Chop minced garlic and combine with hummus.

Warm tortillas in oven until soft.

Assemble tacos with hummus, sweet potato, tempe or bison/buffalo, mixed greens and salsa.

Enjoy this gourmet heathy, colorful, nutrient dense, delicious meal all spring and summer!

Recipe credit: Perfect Pair 4 Balance

Miracle Soup Recipe

Enjoy the healing effects of this delicious miracle soup for breakfast, lunch, and dinner to boost immunity and support cleansing for your colon, kidneys, spleen, and liver. Support building a strong digestive fire, blood (with animal protein if your constitution requires it), and kidney essence. Consultant with me to learn more about your constitution and what would be healing for you on a bio-individual level.

9E1EBB51-63A1-4C9D-899B-48945A3B9210.jpeg

Ingredients:

1 Bunch of fresh kale and or rainbow chard, chopped (remove center vein of leaf)

1 Bunch of fresh parsley, chopped

1 Bunch of fresh cilantro

2-3 cups of radish, coarsely chopped

2-3 cups of yellow squash, chopped

2-3 cups of zucchini, chopped

2-3 cups of fresh green beans, chopped

*Optional purple cabbage

1-2 large yams or purple potatoes, coarsely chopped

1 whole onion chopped (if onion is hard to digest, a bunch of scallops is a great substitute)

1 entire bulb of garlic, minced

4-6 cups cooked green lentils or mung beans

2-3 Containers of Pacific Vegetable Broth (yeast free)

Approximately 6 Tbsp of Bragg’s 24 Spice Blend

1/4 tsp medicinal cayenne

Sea salt

79916851-95F7-4CAF-8262-194322D23851.jpeg

Directions:

You will need a large soup pot! This will make enough for the work week for two - three people depending on portion size.

Cook green lentils/mung beans in separate pot before preparing soup. Add cooked beans when soup is simmering. (To promote easier digestion, soak mung beans or lentils for a few hours the day before)

In large pot on medium heat cook onion, garlic and yams until lightly brown. Add rest of vegetables, seasoning and vegetable broth. Add cooked lentils before soup has simmered. Bring to boil and then simmer for about 45 minutes until veggies and potatoes are soften.

E6AFA6D4-77CB-4FAE-86A2-8573580AF1FC.jpeg

Additional protein ideas you can cook separately and add to soup:

-Peppered chicken breast (High heat in frying pan with Macadamia nut oil, brown chicken for 1 minute, flip chicken and sprinkle fresh ground black pepper, reduce heat to low, cover chicken and cook on low heat for 9 minutes). Turn off heat and keep cover on pan, let chicken continue to slow cook to seal in juices for approximately 10 minutes. Chop cooked chicken and serve in soup according to preference.

-Brown bison, add 3 Tbsp Chili powder, 2-3 cloves minced garlic, 1 can of tomato sauce and Bragg’s Amino. Simmer and add to soup.

-Cooked Quinoa or Buckwheat

Enjoy the healing effects of this delicious miracle soup for breakfast, lunch, and dinner to boost immunity and support cleansing for your colon, kidneys, spleen, and liver. The cooked veggies support building a strong digestive fire while the yams and protein support building blood and kidney essence.

Additional protein ideas to add separately to soup when ready to serve for heartire meal:

-Peppered chicken breast

-Bison cooked in 3 Tbsp Chili powder, minced garlic, 8 ounces of tomato sauce and Bragg’s Amino

-Cooked Quinoa or Buckwheat

*Enjoy the healing effects of this delicious miracle soup for breakfast, lunch, and dinner to boost immunity and support cleansing for your colon, kidneys, spleen, and liver. The cooked veggies support building a strong digestive fire while the yams and protein support building blood and kidney essence.

Recipe credit: Soha with Perfect Pair 4 Balance 

GREEN RAINBOW JUICE

234BC22D-EC00-4A69-B3C0-2D14BD67BA6C.jpeg

1/2 A lemon OR lime (use the rinds as well)

One small slice purple cabbage (thin and about 3” long)

1 inch of a stalk of leek

1 piece of scallion from the bunch

1 garlic clove

1 inch piece of ginger

Small handful of cilantro

Small handful of parsely

1 leaf of purple kale

1 leaf of dandelion, chard, or collard greens

1 small radish and the greens

If you don’t have a juicer, no worries. You can use your high speed blender, Vitamix, and after you add the veggies, strain the cold pressed juice with a fine strainer.

Cooling veggies: Parsley, cilantro, purple kale, dark leafy greens, lemon/lime, dandelion greens.

Spices ~ Warming: Curry, cumin, coriander, ginger, cayenne, garlic, leeks, scallions/green onions, purple cabbage.

DF8FF825-86B9-4893-B1D0-02A99A79AE0F_4_5005_c.jpeg

Juice in your juicer by Omega. Sing gratitude to the plants and the sun shining through the leaves of each piece while you blend the veggies <3

I recommend you work with a qualified practitioner before juicing. Especially in the cold season. In cold winter months drink after breakfast or lunch for liver cleansing. In the warm months, drink between meals and on an empty stomach.

Sweet Potato Curry Lentil Soup

2 Tbsp Macadamia Nut Oil or Coconut Oil

2-3 Medium Sweet Potatoes washed and cut (skin optional) or green beans if you don’t love sweet potato.

3-4 Celery Stalks, cut into ¼ inch pieces 1 cup zucchini chopped

1 cup squash chopped

1 large yellow onion, chopped

1 Garlic Clove minced

2 Tbsp Curry Powder

1 Tbsp grated peeled fresh ginger

1 tsp. ground cumin 1 tsp. ground coriander

1 tsp. sea salt 1/8 tsp cayenne

3 ½ cups Veggie Broth

1 package (16 ounces) dry lentils or mung beans, approximately or 6 cups of cooked lentils or 6 cups cooked mung beans

6 cups filtered water/Veggie Broth

1. Cook lentils or mung beans in separate pot until preferred tenderness.

2. In large pot, on medium heat, warm oil. Add sweet potatoes, green beans, celery, onion, Stir occasionally until onions are tender.

3. Approximately in 10 minutes, add garlic, curry, ginger, cumin, coriander, sea salt, & cayenne. Stirring for 1 minute.

4. Add broth, water, and lentils. Heat to boiling on high heat and reduce heat to low, cover and simmer, stirring occasionally until lentils or mung beans are tender. Or cook in your instant pot or crockpot. I like to set mine to the soup setting and let it cook for a while, everything comes out very tender.

Key Lime Pie (gluten Free)

Easy 3 Ingredient Pie Crust or other pre-baked nut-free Pie Crust of Choice

This Easy Pie Crust is Vegan, Gluten Free, Grain Free, Oil Free, and made with only 3 healthy ingredients! Perfect for Pies, Quiches, and more!

Ingredients

• 1 ¼ cup Fine Almond Flour (I like Bob’s Red Mill)

• ⅓ cup Tapioca Flour or Arrowroot Powder

• 2 tbsp Ground Flax + 5 tbsp Water

• 3/4 tsp Salt Instructions 1. Combine the Ground Flax with Water in a small bowl, and let sit for 5-10 minutes to thicken.

In the meantime, whisk the Almond Flour, Tapioca Flour, and Salt together in a medium to large bowl.

Add in the thickened Flax, and mix until a dough forms. You can start out mixing with either a spatula or fork, but will eventually need to use your hands. The dough should be damp, but not stick to your fingers (if it is, add in 1 tbsp increments of Almond Flour until the texture is as desired).

Place the ball of dough between 2 sheets of parchment paper, and roll the dough out until it becomes wide enough to cover the base of your pie tin. Peel off the top layer of parchment paper, and gently place your pie tin on top of the dough. Flip the tin over, and remove the other sheet of parchment paper, which should now be on top. 5. Use your fingers to press the dough evenly into the pie tin (it should be damp, but not sticky). Poke several holes in the dough using a fork. Place the pie tin in the freezer for 20 Minutes; during this time, turn the oven on to 400F.

Cover the dough with Foil and pie weights (or dried beans), then bake for 15 minutes. Uncover, then use the pre-baked pie crust in any recipe of your choosing! Directions for Key Lime Filling

• ½ cup fresh Lime Juice

• 1 tsp Lime Zest • ½ cup Maple Syrup (or other liquid sweetener of choice)

• 1 13.5 oz can Full Fat Coconut Milk

• 1 tsp Vanilla Extract

• 5 tbsp Organic Cornstarch*

• Pinch of salt

• Optional: Vegan Whipped Cream, for topping Instructions

1. Prepare or pre-bake your 3 Ingredient Pie Crust, if you haven’t already.

2. Next, add all of the filling ingredients into a medium saucepan. Bring to a boil over medium-high heat, stirring occasionally.

3. Once the mixture is boiling, reduce the heat to medium and cook for 7-9 minutes, stirring constantly so nothing sticks to the bottom of the pot.

4. Once the mixture has thickened, pour it into your pre-baked Pie Crust and gently “tap” the pie tin to bring any air bubbles to the surface. Note: keep in mind that this mixture will thicken even more once cooled, so it may appear to be “too runny” at first.

5. Refrigerate the Pie for at least 5 hours (preferably overnight) to allow for it to set and thicken. Serve with Vegan Whipped Cream, or as desired. Notes

• Key Lime Pie is traditionally made with a Graham Cracker Crust, but I opted to make my 3 Ingredient Pie Crust instead. You can do that as well, or use any homemade or store-bought pre-baked Vegan Pie Crust of your choice.

• I have only tested this recipe using a non-GMO Cornstarch as a thickener and would recommend using that for best results. However, it will probably also work with Arrowroot Powder or Tapioca Flour.

• This Pie lasts well in the fridge for up to 7 days, but do not freeze it. This will alter the consistency of the pie and make it spongy.

Recipe credit: Soha of Perfect Pair 4 Balance and My Bowl.com

Scrumptious Healthy Lemon Squares (Liver, Spleen, Stomach) (Gluten Free Paleo Lemon Bars)

Crust:

1 1/2 cups of gluten free flour

1/2 cup Raw organic Sunflower seeds 1/2 tsp agar flakes (optional)

9 1/2 Tbsp Coconut Oil

4-5 Medjool Dates (Chopped)

Filling:

4 Tbsp Ground Flax seeds

12 Tbsp Filtered Water

1 tsp Vanilla Extract (alcohol free)

1/4 cup chopped dates

1/4 cup coconut nectar

1 Tbsp Arrowroot Powder

1/2 cup fresh lemon juice

1 tsp Lemon Zest

1/4 cup Flaxseed Milk (unsweetened)

To add the red color add a cup of raspberries

Top Crumble:

1/4 cup chopped almonds 1/4 cup chopped walnuts Handful of lemon almonds 4-5 chopped dates

Directions:

1. Preheat Oven to 350 degrees

2. Grease 9x13 inch Baking Pan

3. Place flour, sunflower seeds, coconut oil, dates, Aga flakes in bowl. Mix well in food processor or the Pampered Chef Deluxe Cooking Blender

4. Press evenly crust mixture into baking pan. Use Needle leaf technique with a fork to evenly help cook crust.

5. Bake crust 15 minutes in oven until lightly brown

6. To make filling, combine flaxseed mixture, sweetness, arrowroot powder, lemon zest, juice, milk, vanilla extract in high speed blender or until smooth and creamy.

7. Pour lemon mixture over crust

8. Make crumble by chopping up nuts, dates, and sprinkle on top of filling. Sprinkle fresh lemon zest on top for color and festive fun!

9. Bake 15-20 minutes at 350 degrees. Let filling cool completely and store in fridge for a few hours or overnight to help make a solid bar.

*Enjoy a small piece and transcend to lemon paradise!

Recipe cred: Soha of Perfect Pair 4 Balance

Sentwali’s buckwheat Porridge (Kidneys, Heart, Spleen, Stomach)

You can use quinoa or buckwheat for this recipe. I prefer buckwheat as it is the least starchy of all grains.

1. Pre-cook quinoa or buckwheat

2. Add 1⁄4 cup of water to pot.

3. Add cooked buckwheat or quinoa and bring to a boil.

4. Add flax seed milk until soupy.

5. Add 1 heaping scoop of pea protein

6. Stir

7. Turn off heat and add 3 t. of cinnamon, 1⁄2 t. of cardamom, 1⁄4 t. of nutmeg to taste. 8. Add 2-3 T. of macadamia nut oil.

9. Add chopped walnuts. Serve with blueberries, blackberries, and/or raspberries.

10. Nutritional information: omega 3 is good for the joints and skin, macadamia nut oil has omega 3 and 6, balanced; 1 to 1; Walnuts are good for constipation, libido, & the brain; cinnamon and cardamom are good for the joints; nutmeg is good for edema and fluid in the joints.

11. NOTE: I use Tru Roots organic pre-washed quinoa. I cook about 1 1⁄2 cups of quinoa in a rice cooker or pressure cooker and only take out only what I need (about 1 cup or 1 and 1/2 cups) when I make the porridge. I refrigerate the rest of the quinoa. This is good for at least 4 batches of porridge.

Recipe credit: Soha of Perfect Pair 4 Balance

Butternut & Acorn Squash Soup Recipe (Spleen, Stomach)

Sam

Sam

From the Pantry:

Cutting board

Sharp Knife

Wooden spoon

Pampered chef blender

Bowls for enjoying!

For meat-eaters: (Bone broth/stock)

Buy/Take Out of the Cupboard:

One medium-sized butternut squash One medium-sized acorn squash One onion, a few bulbs of garlic

Sea salt

1 container of veggie stock (or one you made from your left over veggie pieces)

Feeds 6-8 people. Selkskin 30 mins or less!

Make it:

Chop the squash. You don’t have to chop it small, they will cook when blended.

Saute the onions and garlic separately with macadamia nut oil. They do not have to be cut small.

If you’re using a Pampered chef blender, put the liquid (veggie stock) in first (you need to put this in first or else the squash and other ingredients will burn) and then the veggies.

If on the stovetop:

Take one container of veggie stock (or)

For meat-eaters: 3 cups of stock and bring it to a boil, add the squash and bring the pot to medium heat.

Cook the veggies until they are soft, roughly 15-20 minutes.

Sea salt to taste

For meat-eaters: If you don’t have bone broth or have never made it yourself I have a recipe! If you want to buy it make sure to get an organic, free-range animal broth from a local farm or health food store.

Blend with your high speed blender or your Pampered Chef Deluxe Cooking Blender until you have the desired texture. I like it thick. The more liquid you add the thinner your soup will be. If you want it thinner, add more stock or a bit of pure, filtered water.

Finely chop cilantro and add it as a garnish.

It’s so incredibly simple and delicious. I hope you just love it :)

Pumpkin Muffins without the guilt and inflammation! (Spleen, Stomach)

Healthy Fun Recipes for Your Unique Constitution

Photo by Alina Karpenko on Unsplash

Photo by Alina Karpenko on Unsplash

3⁄4 cup Quinoa Flour

3⁄4 cup Almond Flour

1 cup flaxseed or almond milk

3⁄4 cup pumpkin puree

3 large eggs or 3 T. ground flaxseeds with 8 T. water 1 t. baking powder

1 t. baking soda

1 t. cinnamon

1 1⁄2 t. pumpkin pie spice

1/8 t. sea salt

1 cup organic pitted, chopped medjool dates

1 T. macadamia nut oil

1 cup coarsely chopped walnuts

1⁄4 cup sliver almonds (optional)

Preheat oven to 350 degrees. Grease muffin pans with macadamia nut oil. Mix quinoa flour, almond flour, baking powder, baking soda, cinnamon, pumpkin pie spice, sea salt and chopped walnuts into large bowl. In a Pampered Chef Deluxe Cooking Blender or high speed blender combine flaxseed milk, pumpkin puree, almonds, dates, eggs, and macadamia nut oil. With a wooden spoon, combine wet ingredients with dry ingredients. Spoon into a non stick muffin pan and bake for 30 to 35 minutes or until a toothpick comes out clean. Pop out of muffin pan and place on a cooling rack for 10 minutes. Enjoy 12 heal􏰃y muffins!

Recipe credit: Soha of Perfect Pair 4 Balance

Sarah Gupton

Photo credit: Sarah Gupton

Photo credit: Sarah Gupton

I've always loved sauerkraut, but didn't know why it was good for me or how to make it until I took Amelia's fermented foods workshop. Amelia is a great teacher and I learned so much about how to makes our guts happy, I am officially hooked! I already made some more sauerkraut at home after my boyfriend and I devoured the first one, and am reading more about fermented foods and their beneficial bacteria. Amelia's workshop was an amazing starting point and I'm looking forward to more informative and fun workshops with her!

~ Sarah Gupton is a Production Associate at the American Meteorological Society in Boston, MA. She is also studying nutrition through the Institute Integrative Nutrition.