  INGREDIENTS:
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These egg bites are an easy grab and go breakfast that can be made ahead of time. They freeze well, too!
This is the basic recipe, but you can change it up to your liking or dietary needs… get creative! Whatever veggies you have on hand will work, but if you use broccoli or other hard veggies, you can lightly sauté them in butter, tallow or avocado oil to slightly soften.
INGREDIENTS:
10 eggs (organic pasture-raise if you can)
8 slices of bacon (nitrate, nitrite free) OR sausage
1/2 medium onion, diced
1/2 medium bell pepper, diced
2 oz (or more) spinach, chopped
1/2 cup organic heavy whipping cream, half and half, milk, almond milk (consistency will change depending on what you use)
1/2 cup cottage cheese
1 cup shredded cheese of choice
1 tsp. GF Worcestershire sauce
1/2 tsp. pepper
1/2 tsp sea salt
Dash of nutmeg
1/2 tsp red pepper flakes (optional)
INSTRUCTIONS:
Preheat oven to 375 degrees.
Fry bacon and crumble.
Sauté onions and peppers in 1 Tbsp avocado oil or remaining bacon grease. You don't want the veggies to get overly oily.
Add chopped spinach at the end to wilt slightly.
Add veggies to a silicone muffin pan and put on top of a cookie sheet for stability.
Evenly add the bacon or sausage to the veggie mixture in the 12 muffin tins (silicon works great with out greasing).
In a blender, crack eggs, cream or milk, Worcestershire sauce, salt, pepper, nutmeg and (optional) red pepper flakes.
Blend well.
Pour egg mixture evenly over the veggies.
Top with cheese and parsley.
BAKE:
375 degrees for 20 - 25 minutes, until they start to brown, firm and a knife comes out mostly clean.
Ovens may vary. They will puff when you take them out and then sink a bit. That is normal.
OTHER OPTIONS TO TRY:
Experiment with different veggies such as: mushrooms or caramelized onions.
Add fresh herbs like chives, thyme, parsley, cayenne pepper, green chili’s or jalapeños for some heat.
STORE:
These keep well in a ziploc bag or glass container AFTER they are fully cooled. They will keep in the fridge for up to 1 week. They also freeze well and will last up to 6 weeks in the freezer. Thaw before reheating.
RE-HEAT:
Warm in a toaster oven on 350 for about 5 mins... and have breakfast on the go!
This is the basic recipe, but you can change it up to your liking or dietary needs… get creative! Whatever veggies you have on hand will work, but if you use broccoli or other hard veggies, you can lightly sauté them in butter, tallow or avocado oil to slightly soften.
INGREDIENTS:
10 eggs (organic pasture-raise if you can)
8 slices of bacon (nitrate, nitrite free) OR sausage
1/2 medium onion, diced
1/2 medium bell pepper, diced
2 oz (or more) spinach, chopped
1/2 cup organic heavy whipping cream, half and half, milk, almond milk (consistency will change depending on what you use)
1/2 cup cottage cheese
1 cup shredded cheese of choice
1 tsp. GF Worcestershire sauce
1/2 tsp. pepper
1/2 tsp sea salt
Dash of nutmeg
1/2 tsp red pepper flakes (optional)
INSTRUCTIONS:
Preheat oven to 375 degrees.
Fry bacon and crumble.
Sauté onions and peppers in 1 Tbsp avocado oil or remaining bacon grease. You don't want the veggies to get overly oily.
Add chopped spinach at the end to wilt slightly.
Add veggies to a silicone muffin pan and put on top of a cookie sheet for stability.
Evenly add the bacon or sausage to the veggie mixture in the 12 muffin tins (silicon works great with out greasing).
In a blender, crack eggs, cream or milk, Worcestershire sauce, salt, pepper, nutmeg and (optional) red pepper flakes.
Blend well.
Pour egg mixture evenly over the veggies.
Top with cheese and parsley.
BAKE:
375 degrees for 20 - 25 minutes, until they start to brown, firm and a knife comes out mostly clean.
Ovens may vary. They will puff when you take them out and then sink a bit. That is normal.
OTHER OPTIONS TO TRY:
Experiment with different veggies such as: mushrooms or caramelized onions.
Add fresh herbs like chives, thyme, parsley, cayenne pepper, green chili’s or jalapeños for some heat.
STORE:
These keep well in a ziploc bag or glass container AFTER they are fully cooled. They will keep in the fridge for up to 1 week. They also freeze well and will last up to 6 weeks in the freezer. Thaw before reheating.
RE-HEAT:
Warm in a toaster oven on 350 for about 5 mins... and have breakfast on the go!
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INGREDIENTS:
Chopped kale
1/3 cup sour cream (can sub full-fat plain yogurt, dairy-free yogurt or mayo)
1/4 cup tahini
2 Tbsp coconut aminos
1/4 cup water
3 Tbsp Dijon mustard
1-2 oz raw apple cider vinegar (to taste)
2-3 Tbsp lemon juice (to taste)
1 tsp garlic powder
1 tsp onion powder or 1-2 Tbsp dehydrated chopped onions (as shown in photo)
Sea salt & pepper, to taste (don’t be shy with healthy salt!)
TOPPINGS:
Sprouted pumpkin seeds
Hemp seeds
Pork Panko (Crumbled Pork Rinds; see photo)
OPTIONAL PROTEIN TOPPERS:
Grilled chicken
Almond flour or pork panko breaded chicken tenders (our family favorite!)
Grilled or smoked salmon
Grilled steak
DRESSING:
Add all ingredients right into a pint size mason jar and shake until smoothe. If tahini is hard, add to blender or use a stick blender until smooth.
This is a great easy-to-throw-together dressing to keep on hand for ANY salad or “sauce” to pour over chicken, dip veggies in, etc.
TOSS:
Add chopped kale to a large salad bowl, add all your crunchy toppings and dressing, and toss! Then top with protein if you are wanting to make it a complete meal. I LOVE this dressing extra tangy and salty! It is crave-worthy, loaded with nutrition, and plenty filling!!
Pro-tip:
Make a double batch of your healthy breaded chicken or protein when you cook and use the leftovers for your next meal.
Chopped kale
1/3 cup sour cream (can sub full-fat plain yogurt, dairy-free yogurt or mayo)
1/4 cup tahini
2 Tbsp coconut aminos
1/4 cup water
3 Tbsp Dijon mustard
1-2 oz raw apple cider vinegar (to taste)
2-3 Tbsp lemon juice (to taste)
1 tsp garlic powder
1 tsp onion powder or 1-2 Tbsp dehydrated chopped onions (as shown in photo)
Sea salt & pepper, to taste (don’t be shy with healthy salt!)
TOPPINGS:
Sprouted pumpkin seeds
Hemp seeds
Pork Panko (Crumbled Pork Rinds; see photo)
OPTIONAL PROTEIN TOPPERS:
Grilled chicken
Almond flour or pork panko breaded chicken tenders (our family favorite!)
Grilled or smoked salmon
Grilled steak
DRESSING:
Add all ingredients right into a pint size mason jar and shake until smoothe. If tahini is hard, add to blender or use a stick blender until smooth.
This is a great easy-to-throw-together dressing to keep on hand for ANY salad or “sauce” to pour over chicken, dip veggies in, etc.
TOSS:
Add chopped kale to a large salad bowl, add all your crunchy toppings and dressing, and toss! Then top with protein if you are wanting to make it a complete meal. I LOVE this dressing extra tangy and salty! It is crave-worthy, loaded with nutrition, and plenty filling!!
Pro-tip:
Make a double batch of your healthy breaded chicken or protein when you cook and use the leftovers for your next meal.
Yield: 6 servings
INGREDIENTS:
1 pound of ground sausage, chicken, turkey or beef
7-8 cups coleslaw mix
2+ Tbsp coconut aminos
1 Tbsp ginger
1 tsp garlic powder
1/2 cup green onions, sliced
To add heat: 1 Tbsp red pepper flakes!
INSTRUCTIONS:
Cook meat, stirring and crumbling until cooked through.
Stir in coleslaw mix, garlic, ginger, coconut aminos, and stir.
Top with green onions and drizzle with more coconut aminos!
This dish pairs well with cauliflower rice, quinoa, or other whole grain rice!
* Shared graciously by one of our Group Program members. Author unknown.
INGREDIENTS:
1 pound of ground sausage, chicken, turkey or beef
7-8 cups coleslaw mix
2+ Tbsp coconut aminos
1 Tbsp ginger
1 tsp garlic powder
1/2 cup green onions, sliced
To add heat: 1 Tbsp red pepper flakes!
INSTRUCTIONS:
Cook meat, stirring and crumbling until cooked through.
Stir in coleslaw mix, garlic, ginger, coconut aminos, and stir.
Top with green onions and drizzle with more coconut aminos!
This dish pairs well with cauliflower rice, quinoa, or other whole grain rice!
* Shared graciously by one of our Group Program members. Author unknown.
INGREDIENTS:
1 cup extra virgin olive oil (EVOO)
1/2 cup raw apple cider vinegar
1/4 cup lemon juice
1-2 tsp sea salt (to taste)
1/2 tsp powdered garlic
1/4 tsp black or white pepper
Optional: Add 1 tsp+ Italian seasoning to make it an "Italian Vinaigrette".
Optional: Add 1 large spoonful jam or jelly (avoid if you are on a sugar fast/Candida Detox)
This turns the above already simple dressing into a "summer" dressing! Awesome for strawberry or blackberry spinach salads, etc.
Add all ingredients to a pint mason jar with a lid (ideally one with measuring lines on it). Shake vigorously & serve. Store in fridge.
1 cup extra virgin olive oil (EVOO)
1/2 cup raw apple cider vinegar
1/4 cup lemon juice
1-2 tsp sea salt (to taste)
1/2 tsp powdered garlic
1/4 tsp black or white pepper
Optional: Add 1 tsp+ Italian seasoning to make it an "Italian Vinaigrette".
Optional: Add 1 large spoonful jam or jelly (avoid if you are on a sugar fast/Candida Detox)
This turns the above already simple dressing into a "summer" dressing! Awesome for strawberry or blackberry spinach salads, etc.
Add all ingredients to a pint mason jar with a lid (ideally one with measuring lines on it). Shake vigorously & serve. Store in fridge.
INGREDIENTS:
1/4 cup coconut oil, solid (do not melt)
1/4 cup grass-fed butter, softened
3 Tbsp Bocha Sweet, monkfruit or other granulated sweetener
1 cup Lily's (stevia sweetened) chocolate chips
1 cup coconut flakes, unsweetened
1 cup pecans (or walnuts or half of each), chopped
1 tsp pure vanilla extract
2 eggs
sea salt, for sprinkling on top
1/4 cup coconut oil, solid (do not melt)
1/4 cup grass-fed butter, softened
3 Tbsp Bocha Sweet, monkfruit or other granulated sweetener
1 cup Lily's (stevia sweetened) chocolate chips
1 cup coconut flakes, unsweetened
1 cup pecans (or walnuts or half of each), chopped
1 tsp pure vanilla extract
2 eggs
sea salt, for sprinkling on top
INSTRUCTIONS:
Preheat oven to 350F, and line a large baking sheet with parchment paper.
In a large bowl, stir coconut oil, butter, sweetener, vanilla extract, and eggs. Mix in chocolate chips, coconut, and nuts.
Use a Tablespoon measuring spoon or cookie scoop to scoop your "cookie dough", level off, and place on your cookie sheet. Sprinkle with the sea salt, if desired. In my opinion, THIS IS A MUST!!! The salty-sweetness is the ticket!
Bake 15 - 18 minutes until light golden brown.
NOTE:
*There will be some excess oil on the cookie sheet after they bake because there is no flour to absorb it. Allow your cookies to cool on the cookie sheet for about 10-15 minutes, and then transfer to a plate or cooling rack.
**We like them best cold (which means you would store them in the fridge). They also freeze well!
Preheat oven to 350F, and line a large baking sheet with parchment paper.
In a large bowl, stir coconut oil, butter, sweetener, vanilla extract, and eggs. Mix in chocolate chips, coconut, and nuts.
Use a Tablespoon measuring spoon or cookie scoop to scoop your "cookie dough", level off, and place on your cookie sheet. Sprinkle with the sea salt, if desired. In my opinion, THIS IS A MUST!!! The salty-sweetness is the ticket!
Bake 15 - 18 minutes until light golden brown.
NOTE:
*There will be some excess oil on the cookie sheet after they bake because there is no flour to absorb it. Allow your cookies to cool on the cookie sheet for about 10-15 minutes, and then transfer to a plate or cooling rack.
**We like them best cold (which means you would store them in the fridge). They also freeze well!
INGREDIENTS:
8 oz Kite Hill almond milk cream cheese or regular organic cream cheese (if you can tolerate dairy)
1/4 cup organic virgin coconut oil or salted, grass-fed butter
1/2 cup organic almond flour, super fine
1 oz Bocha Sweet, monkfruit, Swerve or other sweetener (must be sugar-free to stay Keto)
2 tsp fresh lemon juice
Zest from 1 lemon
1 tsp vanilla extract, optional (alcohol-free)
OPTIONAL: For more lemon flavor you can add 1/2 - 1 tsp BioFinest Organic Lemon Powder (amazon) or a few drops of Nature's Sunshine lemon essential oil
COATING INGREDIENTS:
1/2 cup shredded organic coconut, unsweetened
1 tsp Bocha Sweet, monkfruit or Swerve sweetener
8 oz Kite Hill almond milk cream cheese or regular organic cream cheese (if you can tolerate dairy)
1/4 cup organic virgin coconut oil or salted, grass-fed butter
1/2 cup organic almond flour, super fine
1 oz Bocha Sweet, monkfruit, Swerve or other sweetener (must be sugar-free to stay Keto)
2 tsp fresh lemon juice
Zest from 1 lemon
1 tsp vanilla extract, optional (alcohol-free)
OPTIONAL: For more lemon flavor you can add 1/2 - 1 tsp BioFinest Organic Lemon Powder (amazon) or a few drops of Nature's Sunshine lemon essential oil
COATING INGREDIENTS:
1/2 cup shredded organic coconut, unsweetened
1 tsp Bocha Sweet, monkfruit or Swerve sweetener
INSTRUCTIONS:
Blend all ingredients (except shredded coconut and 1 tsp. monk fruit) in a food processor until smooth. A kitchen aid or hand mixer will work too.
Place mixture in freezer for 20 minutes or until firm enough to hold the shape of a ball.
Combine coconut and monkfruit in a small bowl.
Remove the cheese mixture from freezer and roll into 1 inch balls (I use a slightly heaped Tbsp). Roll the balls in the sweetened coconut mixture.
Refrigerate until chilled and enjoy!!
Store in fridge or freezer.
Blend all ingredients (except shredded coconut and 1 tsp. monk fruit) in a food processor until smooth. A kitchen aid or hand mixer will work too.
Place mixture in freezer for 20 minutes or until firm enough to hold the shape of a ball.
Combine coconut and monkfruit in a small bowl.
Remove the cheese mixture from freezer and roll into 1 inch balls (I use a slightly heaped Tbsp). Roll the balls in the sweetened coconut mixture.
Refrigerate until chilled and enjoy!!
Store in fridge or freezer.
Recipe adapted from https://www.eatwell101.com/lemon-cheesecake-keto-fat-bombs-recipe
INGREDIENTS:
1/2 cup organic lemon juice
1/2 cup raw apple cider vinegar
1/4 cup organic coconut aminos
1 cup organic (raw) tahini
1/4-1/2 tsp garlic powder (to taste)
1/4-1/2 tsp pink sea salt (to taste)
*add 1/4 cup olive or avocado oil (optional)
Blend all ingredients in high powered blender on low-medium speed for 30 seconds. Makes a little more than 1 full 16oz bottle without the oil added to the mix.
1/2 cup organic lemon juice
1/2 cup raw apple cider vinegar
1/4 cup organic coconut aminos
1 cup organic (raw) tahini
1/4-1/2 tsp garlic powder (to taste)
1/4-1/2 tsp pink sea salt (to taste)
*add 1/4 cup olive or avocado oil (optional)
Blend all ingredients in high powered blender on low-medium speed for 30 seconds. Makes a little more than 1 full 16oz bottle without the oil added to the mix.
COOKIES:
1 cup grass-fed butter, softened
1 cup Bocha Sweet, Swerve or monkfruit (granulated) sweetener
1 egg
4 1/2 cups superfine almond flour
1/4 tsp sea salt
1 tsp baking soda
2 tsp cream of tartar
COATING:
4 Tbsp Bocha Sweet, Swerve or monkfruit (granulated) sweetener
2 tsp ground cinnamon
INSTRUCTIONS:
Preheat oven to 350 F.
Mix butter, sweetener and egg in a medium sized bowl until creamy and well combined.
In a separate bowl, combine all dry ingredients.
Add to wet ingredients and mix until a stiff dough is formed.
Roll the dough into 1 1/2" balls.
Using a "cookie scooper" makes it really easy to get the right size. (If using cookie scooper, you will still need to roll the dough into tighter balls before coating with cinnamon and sweetener).
Combine the cinnamon and coating sweetener in a small bowl.
Roll the balls in the mixture until well coated.
Place on a parchment-lined cookie sheet and flatten slightly with a couple fingers.
Bake at 350 F for 12 minutes.
*DO NOT OVER BAKE! They should be JUST starting to crack on the edges.
Allow to cool slightly on a cookie sheet before moving to a cooling rack.
Enjoy!
Preheat oven to 350 F.
Mix butter, sweetener and egg in a medium sized bowl until creamy and well combined.
In a separate bowl, combine all dry ingredients.
Add to wet ingredients and mix until a stiff dough is formed.
Roll the dough into 1 1/2" balls.
Using a "cookie scooper" makes it really easy to get the right size. (If using cookie scooper, you will still need to roll the dough into tighter balls before coating with cinnamon and sweetener).
Combine the cinnamon and coating sweetener in a small bowl.
Roll the balls in the mixture until well coated.
Place on a parchment-lined cookie sheet and flatten slightly with a couple fingers.
Bake at 350 F for 12 minutes.
*DO NOT OVER BAKE! They should be JUST starting to crack on the edges.
Allow to cool slightly on a cookie sheet before moving to a cooling rack.
Enjoy!
WHO SAYS you can't have yummy treats on a Sugar Fast??? These bite size treats are the perfect way to satisfy your sweet tooth without cheating on your diet or detox. They are sugar-free, grain-free and full of protein and good fats.
COOKIES:
3/4 cup almond butter, smooth
1 egg
1/2 cup Bocha Sweet, Swerve or monkfruit (granulated) sweetener
1 tsp (alcohol-free) vanilla extract
1 cup almond flour
1/2 tsp baking soda
1 pinch sea salt
FILLING:
1/2 cup Lily's (stevia-sweetened) chocolate chips
1/4 cup smooth almond butter
1/2 tsp (alcohol-free) vanilla extract
3/4 cup almond butter, smooth
1 egg
1/2 cup Bocha Sweet, Swerve or monkfruit (granulated) sweetener
1 tsp (alcohol-free) vanilla extract
1 cup almond flour
1/2 tsp baking soda
1 pinch sea salt
FILLING:
1/2 cup Lily's (stevia-sweetened) chocolate chips
1/4 cup smooth almond butter
1/2 tsp (alcohol-free) vanilla extract
COOKIES:
Preheat oven to 350 F and line a 24 cup mini muffin pan with liners or grease with coconut oil.
In a large bowl, beat together egg, almond butter, sweetener and vanilla until smooth. In a separate bowl, combine almond flour, baking soda and salt. Stir into the wet ingredients until fully combined. The dough will be thick and greasy. Press the dough into evenly-sized balls and place in the mini muffin cups. Then use the back of a 1/2 tsp measuring spoon to make a dent in the center.
Bake in the preheated oven for 8-10 minutes until just set.
MAKE THE "KISS":
While the cookies bake, melt the chocolate chips and almond butter in a double boiler until JUST melted and smooth. Stir in the vanilla once melted. Wait until the filling cools enough that it's the consistency of thick frosting. Then spoon the chocolate into a Ziploc bag and cut the corner off. Squeeze a small amount into each cookie to form a "kiss".
Cool in fridge until the chocolate firms up. Best served at room temperature.
Enjoy!
Preheat oven to 350 F and line a 24 cup mini muffin pan with liners or grease with coconut oil.
In a large bowl, beat together egg, almond butter, sweetener and vanilla until smooth. In a separate bowl, combine almond flour, baking soda and salt. Stir into the wet ingredients until fully combined. The dough will be thick and greasy. Press the dough into evenly-sized balls and place in the mini muffin cups. Then use the back of a 1/2 tsp measuring spoon to make a dent in the center.
Bake in the preheated oven for 8-10 minutes until just set.
MAKE THE "KISS":
While the cookies bake, melt the chocolate chips and almond butter in a double boiler until JUST melted and smooth. Stir in the vanilla once melted. Wait until the filling cools enough that it's the consistency of thick frosting. Then spoon the chocolate into a Ziploc bag and cut the corner off. Squeeze a small amount into each cookie to form a "kiss".
Cool in fridge until the chocolate firms up. Best served at room temperature.
Enjoy!
CRUST
2 cups fine almond flour
6 Tbsp butter, cold
2 Tbsp granulated sweetener (Bocha Sweet, monkfruit, Swerve, maple sugar, coconut sugar, etc)
Mix the almond flour and sweetener together, then cut the butter in. Make sure it stays in a mealy consistency, and press evenly into the bottom of a spring form pan. Cut a piece of parchment paper for the bottom and give a light oiling around the sides.
2 cups fine almond flour
6 Tbsp butter, cold
2 Tbsp granulated sweetener (Bocha Sweet, monkfruit, Swerve, maple sugar, coconut sugar, etc)
Mix the almond flour and sweetener together, then cut the butter in. Make sure it stays in a mealy consistency, and press evenly into the bottom of a spring form pan. Cut a piece of parchment paper for the bottom and give a light oiling around the sides.
FILLING
3, 8oz packs of (Kite Hill Almond) cream cheese
4 eggs
1 cup granulated sweetener (Bocha Sweet, monkfruit, Swerve, maple sugar, coconut sugar, etc)
4 droppersful lemon flavored stevia
2 tsp vanilla extract (alcohol-free)
10 drops Nature's Sunshine Lemon essential oil
1/2 tsp sea salt
Zest from 1 lemon
3 Tbsp lemon juice
*For more lemon flavor I recommend 1-2 tsp BioFinest organic lemon juice powder, or more, to taste (Amazon.com)
TOPPING
1 cup full-fat, plain (or Kite Hill almond) yogurt
4 Tbsp granulated sweetener (Bocha Sweet, monkfruit, Swerve, maple sugar, coconut sugar, etc)
1 1/2 tsp vanilla extract (alcohol-free)
Optional: for more lemon flavor add some lemon essential oil or the above mentioned lemon juice powder) to the topping mixture
INSTRUCTIONS:
Mix filling ingredients together in food processor until smooth.
Pour filling on top of crust.
Bake 25-30 mins at 350. Check to see if it looks set, center can still be slightly jiggly.
Take out of the oven and pour the topping mixture on top of your cake and bake for another 10-15 minutes until set.
Cool and refrigerate.
Serve chilled & then store in the refrigerator.
3, 8oz packs of (Kite Hill Almond) cream cheese
4 eggs
1 cup granulated sweetener (Bocha Sweet, monkfruit, Swerve, maple sugar, coconut sugar, etc)
4 droppersful lemon flavored stevia
2 tsp vanilla extract (alcohol-free)
10 drops Nature's Sunshine Lemon essential oil
1/2 tsp sea salt
Zest from 1 lemon
3 Tbsp lemon juice
*For more lemon flavor I recommend 1-2 tsp BioFinest organic lemon juice powder, or more, to taste (Amazon.com)
TOPPING
1 cup full-fat, plain (or Kite Hill almond) yogurt
4 Tbsp granulated sweetener (Bocha Sweet, monkfruit, Swerve, maple sugar, coconut sugar, etc)
1 1/2 tsp vanilla extract (alcohol-free)
Optional: for more lemon flavor add some lemon essential oil or the above mentioned lemon juice powder) to the topping mixture
INSTRUCTIONS:
Mix filling ingredients together in food processor until smooth.
Pour filling on top of crust.
Bake 25-30 mins at 350. Check to see if it looks set, center can still be slightly jiggly.
Take out of the oven and pour the topping mixture on top of your cake and bake for another 10-15 minutes until set.
Cool and refrigerate.
Serve chilled & then store in the refrigerator.
*NOTE: To make these Candida Detox friendly (sugar-free) you will simply skip the maple syrup.
INGREDIENTS:
6 Tbsp grass-fed butter, softened
1/4 cup maple syrup (skip if keto or on a sugar fast)
1 large egg
1 Tbsp water
1/2 cup Bocha Sweet, monkfruit, Swerve or other sugar-free granulated sweetener
1 Tbsp ground ginger
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp baking soda
2 2/3 cup blanched almond flour
6 Tbsp grass-fed butter, softened
1/4 cup maple syrup (skip if keto or on a sugar fast)
1 large egg
1 Tbsp water
1/2 cup Bocha Sweet, monkfruit, Swerve or other sugar-free granulated sweetener
1 Tbsp ground ginger
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp baking soda
2 2/3 cup blanched almond flour
INSTRUCTIONS:
Combine butter, maple syrup, egg, water and sweetener and blend until combined.
Slowly add all dry ingredients and stir just until combined. Do not over mix.
Chill in fridge for 30 minutes to firm up.
Preheat your oven to 350 degrees F, and line a cookie sheet with parchment paper.
Remove the chilled dough from the refrigerator and roll into (2inch diameter) balls. Place them 3 inches apart on the parchment lined baking sheet. Slightly flatten (don't smash) each cookie with your fingers. Bake for 9-10 minutes. Remove from the oven and allow to cool. They will seem under-cooked, but they will finish cooking slightly on the baking sheet.
Remove and set on your baking rack to finish cooling. Personally, I like these better once they are fully cooled. They get chewier :)
Thanks to Careen for another yummy, healthy treat!
Combine butter, maple syrup, egg, water and sweetener and blend until combined.
Slowly add all dry ingredients and stir just until combined. Do not over mix.
Chill in fridge for 30 minutes to firm up.
Preheat your oven to 350 degrees F, and line a cookie sheet with parchment paper.
Remove the chilled dough from the refrigerator and roll into (2inch diameter) balls. Place them 3 inches apart on the parchment lined baking sheet. Slightly flatten (don't smash) each cookie with your fingers. Bake for 9-10 minutes. Remove from the oven and allow to cool. They will seem under-cooked, but they will finish cooking slightly on the baking sheet.
Remove and set on your baking rack to finish cooling. Personally, I like these better once they are fully cooled. They get chewier :)
Thanks to Careen for another yummy, healthy treat!
This is a great substitute for potato soup!!
No simple starch or carb crash, and heaps of cruciferous love for your liver!
No simple starch or carb crash, and heaps of cruciferous love for your liver!
INGREDIENTS:
1-2 Tbsp avocado or coconut oil
1 onion, chopped
2 carrots, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 head cauliflower, roughly chopped
1 tsp sea salt
1 Bay leaf
4 cups organic chicken broth
2-4 heaping Tbsp organic coconut cream
2 Tbsp fresh parsley, chopped
OPTIONAL: Add 4 slices crispy nitrate/nitrite free bacon with drippings, chopped
OPTIONAL: Add a scoop of collagen powder to each serving for more protein.
1-2 Tbsp avocado or coconut oil
1 onion, chopped
2 carrots, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 head cauliflower, roughly chopped
1 tsp sea salt
1 Bay leaf
4 cups organic chicken broth
2-4 heaping Tbsp organic coconut cream
2 Tbsp fresh parsley, chopped
OPTIONAL: Add 4 slices crispy nitrate/nitrite free bacon with drippings, chopped
OPTIONAL: Add a scoop of collagen powder to each serving for more protein.
INSTRUCTIONS:
Heat oil in large pot. Add onion and cook over medium high heat for a few minutes. Add the rest of the veggies and continue to saute' until they begin to soften. Add salt and broth. Continue to cook until veggies are soft. Add parsley at the end. Remove Bay leaf. Carefully transfer to a blender (reserve some chunks if you like a chunkier chowder). You may need to do this in a few batches depending on the size of your blender. Add 2 heaping Tbsp coconut cream... add more if you like it creamier. Salt and pepper to taste.
Makes ~4 large (meal-size) bowls of soup.
Heat oil in large pot. Add onion and cook over medium high heat for a few minutes. Add the rest of the veggies and continue to saute' until they begin to soften. Add salt and broth. Continue to cook until veggies are soft. Add parsley at the end. Remove Bay leaf. Carefully transfer to a blender (reserve some chunks if you like a chunkier chowder). You may need to do this in a few batches depending on the size of your blender. Add 2 heaping Tbsp coconut cream... add more if you like it creamier. Salt and pepper to taste.
Makes ~4 large (meal-size) bowls of soup.
Takes less than 30 minutes start to finish!
INGREDIENTS:
2 pounds asparagus , trimmed and cut in thirds
1/4 large white onion, thick sliced
~5 fresh garlic cloves , smashed
2 Tbsp avocado or coconut oil
Himalayan (pink) sea salt and fresh ground pepper, to taste
2 cups organic chicken broth
1 cup organic coconut milk
Fresh parsley, chopped for garnish
OPTIONAL: Add 4 pieces crispy bacon and drippings
OPTIONAL: Add a scoop of Collagen Powder to each serving for added protein
INGREDIENTS:
2 pounds asparagus , trimmed and cut in thirds
1/4 large white onion, thick sliced
~5 fresh garlic cloves , smashed
2 Tbsp avocado or coconut oil
Himalayan (pink) sea salt and fresh ground pepper, to taste
2 cups organic chicken broth
1 cup organic coconut milk
Fresh parsley, chopped for garnish
OPTIONAL: Add 4 pieces crispy bacon and drippings
OPTIONAL: Add a scoop of Collagen Powder to each serving for added protein
INSTRUCTIONS:
Preheat oven to 450F.
Place asparagus, onion & smashed garlic in a large glass baking dish or cookie sheet. Drizzle with oil and season with salt and pepper. Roast for 12 minutes, or until asparagus is soft, stirring once. Remove from oven and transfer asparagus, onions and garlic to a blender. Add broth and coconut milk, adding more coconut milk if you like it creamier. Blend until smooth. (You might have to do this part in batches depending on the size of your blender). If you have a Vitamix, Blend on HIGH for 3-4 minutes until hot or transfer soup to a large pot to finish heating. Add salt and pepper to taste. Garnish with parsley.
Serves 3-4
Preheat oven to 450F.
Place asparagus, onion & smashed garlic in a large glass baking dish or cookie sheet. Drizzle with oil and season with salt and pepper. Roast for 12 minutes, or until asparagus is soft, stirring once. Remove from oven and transfer asparagus, onions and garlic to a blender. Add broth and coconut milk, adding more coconut milk if you like it creamier. Blend until smooth. (You might have to do this part in batches depending on the size of your blender). If you have a Vitamix, Blend on HIGH for 3-4 minutes until hot or transfer soup to a large pot to finish heating. Add salt and pepper to taste. Garnish with parsley.
Serves 3-4
INGREDIENTS:
1 Tbsp RAW apple cider vinegar
1 Tbsp lemon juice (or 2-3 drops Nature's Sunshine lemon essential oil)
1-2 drops Oregano essential oil
1 Tbsp RAW apple cider vinegar
1 Tbsp lemon juice (or 2-3 drops Nature's Sunshine lemon essential oil)
1-2 drops Oregano essential oil
Optional: Can add 1 drop Frankincense essential oil to this mix if you like (if you're getting really sick) OR substitute Frankincense for the Oregano essential oil.
INSTRUCTIONS:
Add all ingredients to small glass or glass/metal medicine cup and drink 3-4 times per day (with meals), as needed for sickness, allergies, or cold/flu prevention. Stop if it bothers your stomach.
NOTES: Oregano essential oil is HOT. It can burn your lips or skin. Be careful not to let it touch your lips if possible. For adults, start with 1 drop oregano oil until you see how you tolerate this.
*Do not give this to children.
ALL essential oils can be purchased at wholesale cost through my ONLINE STORE. Never ingest store-bought essential oils unless you are CERTAIN they are safe to ingest. They MUST BE 100% pure to take them orally. Learn more about the quality of Nature's Sunshine Products at the ONLINE STORE link above.
Add all ingredients to small glass or glass/metal medicine cup and drink 3-4 times per day (with meals), as needed for sickness, allergies, or cold/flu prevention. Stop if it bothers your stomach.
NOTES: Oregano essential oil is HOT. It can burn your lips or skin. Be careful not to let it touch your lips if possible. For adults, start with 1 drop oregano oil until you see how you tolerate this.
*Do not give this to children.
ALL essential oils can be purchased at wholesale cost through my ONLINE STORE. Never ingest store-bought essential oils unless you are CERTAIN they are safe to ingest. They MUST BE 100% pure to take them orally. Learn more about the quality of Nature's Sunshine Products at the ONLINE STORE link above.
Menu and recipes are at the bottom of this page.
We'd love to hear your feedback in the comments if you try any of them.
We'd love to hear your feedback in the comments if you try any of them.
It is my honor to help you guys start new, healthy traditions and to assist those who are currently fasting from sugar or gluten or dairy, etc to still enjoy the Holidays! If God has lead you to make some lifestyle changes, then simply obey. You can trust Him. He who has called YOU is faithful & HE will do it! (1 Thes 5:24) It is worth it! YOU CAN stay healthy AND enjoy delicious meals over the holidays! Your joy is in the Lord more than it is in food or anything else ;)
Let me help you...
1. Present your body as a living sacrifice; Do not be conformed to the world; Be transformed by the renewing of your mind (Romans 12:1-2). Cleanse your mind daily with God's Word; Abide in The Truth; Focus on what you CAN have (food that heals & refreshes) instead of what keeps you sick.
2. Ask for a fresh filling of the Holy Spirit. SELF-CONTROL is a fruit of the Spirit. This is where your power to change comes from. Repent of old habits that have not served you, your family or God, receive his amazing grace, and press forward in HIS POWER. "He gives more grace... God opposes the proud but gives grace to the humble.” - James 4:6
3. Remember: You are fasting & surrendering (Biblical; God's Power; breakthrough), NOT dieting (work of the flesh; fleeting; bondage).
Watch my 10min FASTING VIDEO for encouragement.
4. Be prepared with ideas, recipes & ingredients. YOU ARE AN AGENT OF HEAVENLY CHANGE! BE THE EXAMPLE & do it with JOY and without complaining! Make your holiday more about relationships than about the food.
5. Cast down your fears in the name of Jesus. You are NOT given a Spirit of fear, but one of power, love AND a sound mind (2 Tim 1:7). If what others are calling "food" is making YOU sick, at some point you have to quit sacrificing your health & your obedience to The Lord because of fear of what others will think, fear of failure, fear that you will not be able to have fun anymore, fear of letting someone down because you changed your recipe or tradition. Keep your eyes on Jesus. Be brave. Stay strong. Walk in grace. And seek continual discernment through this journey. YOU. ARE. A. GOD-PLEASER. NOT A PEOPLE-PLEASER.
6. Dust off the lie that REAL FOOD is gross or boring & that you can't have fun without alcohol. LIE! Name. of. Jesus! When I throw a party... WE HAVE FUN! WE STAY HEALTHY! WE INTRODUCE PEOPLE TO NEW IDEAS & HEALTHY DESSERTS! WE STAY SOBER! And WE WORSHIP THE LORD in Word & action. You can too! Pray & ask the Lord for healthy desires, healthy cravings, and new healthy traditions/ideas.
7. Ask yourself: Is it really worth it to stay sick & tired, to gain the holiday weight AGAIN or to throw in the towel on the progress you've made thus far for that 1 meal, 1 day, 1 night, 1 season....?
For me, I am so much more alive Spiritually, mentally & physically when I am rested & feeding my body (physically & Spiritually) what makes me thrive. I walk in a lot more energy, grace, kindness, awareness, clarity, joy, power & compassion when I'm not feeding my flesh. I hear more clearly from the Lord & have more peace. I am more patient with others. When I have compromised & don't feel well, I have a lot less to pour out & it is hard to live out God's calling on my life. I LOVE that I can prepare a FEAST for my friends & family that is 100% healthy, feeds their bodies (even though some don't appreciate it), feeds their soul & Spirit, with no hangover (by food or drink!) the next day or week! Although it was challenging at first, it is a way of life now. It is part of the Godly Legacy I will leave behind. It's never too late to change, friends. The facade of what America is calling "food" is one of the biggest lies we have believed. Eating real food is not "extreme." It's medicine. It's obedience. It's discipline. It's logical. It's a sacrifice.
We neither neglect our bodies nor obsess over them. Freedom in Christ is neither religion nor rebellion. If we keep Jesus the main thing, we will stay free in the process!!!
WITH GOD, ALL THINGS ARE POSSIBLE - Mat 19:26
Let me help you...
1. Present your body as a living sacrifice; Do not be conformed to the world; Be transformed by the renewing of your mind (Romans 12:1-2). Cleanse your mind daily with God's Word; Abide in The Truth; Focus on what you CAN have (food that heals & refreshes) instead of what keeps you sick.
2. Ask for a fresh filling of the Holy Spirit. SELF-CONTROL is a fruit of the Spirit. This is where your power to change comes from. Repent of old habits that have not served you, your family or God, receive his amazing grace, and press forward in HIS POWER. "He gives more grace... God opposes the proud but gives grace to the humble.” - James 4:6
3. Remember: You are fasting & surrendering (Biblical; God's Power; breakthrough), NOT dieting (work of the flesh; fleeting; bondage).
Watch my 10min FASTING VIDEO for encouragement.
4. Be prepared with ideas, recipes & ingredients. YOU ARE AN AGENT OF HEAVENLY CHANGE! BE THE EXAMPLE & do it with JOY and without complaining! Make your holiday more about relationships than about the food.
5. Cast down your fears in the name of Jesus. You are NOT given a Spirit of fear, but one of power, love AND a sound mind (2 Tim 1:7). If what others are calling "food" is making YOU sick, at some point you have to quit sacrificing your health & your obedience to The Lord because of fear of what others will think, fear of failure, fear that you will not be able to have fun anymore, fear of letting someone down because you changed your recipe or tradition. Keep your eyes on Jesus. Be brave. Stay strong. Walk in grace. And seek continual discernment through this journey. YOU. ARE. A. GOD-PLEASER. NOT A PEOPLE-PLEASER.
6. Dust off the lie that REAL FOOD is gross or boring & that you can't have fun without alcohol. LIE! Name. of. Jesus! When I throw a party... WE HAVE FUN! WE STAY HEALTHY! WE INTRODUCE PEOPLE TO NEW IDEAS & HEALTHY DESSERTS! WE STAY SOBER! And WE WORSHIP THE LORD in Word & action. You can too! Pray & ask the Lord for healthy desires, healthy cravings, and new healthy traditions/ideas.
7. Ask yourself: Is it really worth it to stay sick & tired, to gain the holiday weight AGAIN or to throw in the towel on the progress you've made thus far for that 1 meal, 1 day, 1 night, 1 season....?
For me, I am so much more alive Spiritually, mentally & physically when I am rested & feeding my body (physically & Spiritually) what makes me thrive. I walk in a lot more energy, grace, kindness, awareness, clarity, joy, power & compassion when I'm not feeding my flesh. I hear more clearly from the Lord & have more peace. I am more patient with others. When I have compromised & don't feel well, I have a lot less to pour out & it is hard to live out God's calling on my life. I LOVE that I can prepare a FEAST for my friends & family that is 100% healthy, feeds their bodies (even though some don't appreciate it), feeds their soul & Spirit, with no hangover (by food or drink!) the next day or week! Although it was challenging at first, it is a way of life now. It is part of the Godly Legacy I will leave behind. It's never too late to change, friends. The facade of what America is calling "food" is one of the biggest lies we have believed. Eating real food is not "extreme." It's medicine. It's obedience. It's discipline. It's logical. It's a sacrifice.
We neither neglect our bodies nor obsess over them. Freedom in Christ is neither religion nor rebellion. If we keep Jesus the main thing, we will stay free in the process!!!
WITH GOD, ALL THINGS ARE POSSIBLE - Mat 19:26
**CLICK IMAGES FOR RECIPES**
 Vegan Cheesecake + Cranberry or Pumpkin Topping  Pumpkin Pie  Apple or Berry Cobbler  Healthy Whipped Cream |  Healthy Thanksgiving Dinner  Cauliflower Mashed Potatoes  Sweet Potato Casserole |  Crispy Brussels Sprouts with Bacon  15 Minute Cranberry Sauce  Roasted Sweet Potatoes  Grain-free Thanksgiving Stuffing |
We assumed you would either know or figure out how to cook a turkey ;) Be sure your brine/broth & ingredients are gluten-free (if necessary), & use real spices to flavor.
Happy, Healthy Thanksgiving to all of you!! We have MUCH to be grateful for!!
Happy, Healthy Thanksgiving to all of you!! We have MUCH to be grateful for!!
 |  |
This is one of our client, patient, and personal favorites!!
If you think about it... potatoes have little flavor & are loaded with starch (aka: sugar). It's the produce, spices and mayo that make potato salad so good, not the potatoes! This is a YUMMY and MUCH HEALTHIER alternative! Bring it to your next picnic or potluck, but don't tell them it's really cauliflower... They'll never know ;) What they don't know (in this case) definitely WON'T hurt them... haha ;)
INGREDIENTS:
1 large head of cauliflower, broken into equal-size pieces
1/4+ cup parsley, chopped
3 green onions, chopped
1/2 small red onion, diced
6 radishes, thinly quartered and sliced
3-4 celery stalks, chopped
DRESSING:
1 cup HEALTHY MAYONNAISE or Primal Kitchen Mayo
1 tsp sea salt
1+ tsp dry dill
2-3 pinches dry red pepper
1/2 tsp black pepper
1/4+ tsp paprika
2 tsp Annie's Mustard (or any other mustard that is made with apple cider vinegar)
NOTE: I like mine a bit more spicy so I measure generously... a rounded (not heaping) measurement on all spiced except salt. Find your own balance of spices to taste ;)
INSTRUCTIONS:
Boil or steam cauliflower pieces until tender but not mushy.
Drain and pour cooked cauliflower into ice bath immediately to stop the cooking process. The ice will melt or mostly melt.
Drain again and set aside, removing any remaining ice cubes if necessary.
Prepare all fresh produce as directed above.
Combine mayo with all spices and mustard.
Roughly chop cauliflower and pat dry before putting it into a large serving bowl.
Add all produce and mayo mixture. Mix well.
Adjust seasonings to taste.
EnJOY ;)
If you think about it... potatoes have little flavor & are loaded with starch (aka: sugar). It's the produce, spices and mayo that make potato salad so good, not the potatoes! This is a YUMMY and MUCH HEALTHIER alternative! Bring it to your next picnic or potluck, but don't tell them it's really cauliflower... They'll never know ;) What they don't know (in this case) definitely WON'T hurt them... haha ;)
INGREDIENTS:
1 large head of cauliflower, broken into equal-size pieces
1/4+ cup parsley, chopped
3 green onions, chopped
1/2 small red onion, diced
6 radishes, thinly quartered and sliced
3-4 celery stalks, chopped
DRESSING:
1 cup HEALTHY MAYONNAISE or Primal Kitchen Mayo
1 tsp sea salt
1+ tsp dry dill
2-3 pinches dry red pepper
1/2 tsp black pepper
1/4+ tsp paprika
2 tsp Annie's Mustard (or any other mustard that is made with apple cider vinegar)
NOTE: I like mine a bit more spicy so I measure generously... a rounded (not heaping) measurement on all spiced except salt. Find your own balance of spices to taste ;)
INSTRUCTIONS:
Boil or steam cauliflower pieces until tender but not mushy.
Drain and pour cooked cauliflower into ice bath immediately to stop the cooking process. The ice will melt or mostly melt.
Drain again and set aside, removing any remaining ice cubes if necessary.
Prepare all fresh produce as directed above.
Combine mayo with all spices and mustard.
Roughly chop cauliflower and pat dry before putting it into a large serving bowl.
Add all produce and mayo mixture. Mix well.
Adjust seasonings to taste.
EnJOY ;)
woops! forgot baking soda in the photo
 finished product |  PiperWai vs. my deodrant |  original PiperWai |
Natural deodorant THAT WORKS is hard to find. I really don't want to have to make all my own stuff. I'm busy. I work full time. But some things are just better & less expensive homemade. This recipe saves me money, will make great gifts, AND works FAR better than even my favorite natural deodorant, PiperWai. I did some research & prayed, and the Lord downloaded another winning recipe!!! Enjoy :)
5 Tbsp arrowroot powder: Amazon or Azure Standard (bulk)
3 Tbsp baking soda
3 Tbsp organic (raw) coconut oil (more if you live in a dry climate)
3 tsp 3% hydrogen peroxide
1-2 tsp jojoba oil
1 capsule Nature's Sunshine Activated Charcoal (opened)
1 capsule Nature's Sunshine Magnesium Complex (opened)
12 drops Nature's Sunshine Peppermint Essential Oil
12 drops Nature's Sunshine Lavendar Essential Oil
Mix all ingredients thoroughly until you have a smooth, silky, light grey consistency. Store in an old Piperwai jar or small, wide mouth 2oz glass jar. This recipe makes 2 jars.
Scoop a small piece out and massage into your underarms. It won't stain your skin ;) This has been tested through multiple spin classes, full days of work, and even 2 days without a shower (don't judge me!). It works. Every ingredient matters, serves a specific purpose in balancing pH, absorbing moisture, and killing bacteria/fungus (odor), and was chosen prayerfully ;)
If you find your mixture to be too dry, simply add a little more coconut or jojoba oil either to the whole mixture or with each application, or take your finger with your small "dallop of deo" on it and run it under a small stream of water before applying. Climate & humidity levels matter. The consistency of my deodorant changed and dried out some after taking it to Colorado for 1 week.
Both Magnesium Complex & Activated Charcoal are great to have on hand and will not go to waste.
Activated Charcoal is an essential in your natural medicine cabinet. It can be used to stop diarrhea, for food poisoning, to remove heavy metals, to take right before or following vaccines or amalgam filling removal to help remove the heavy metals (will need to take for 1-3 months usually) and chemicals from your body. You can mix a capsule with your toothpaste to make homemade whitening toothpaste (I know it's black...it won't stain...it will WHITEN!) or to a face mask recipe to do a good skin detox. It is safe to use on kids, pets or adults for any time you need to "absorb" something out of the body (toxins) that doesn't belong. Take as directed with a glass of water.
Magnesium is a #1 common mineral deficiency so most people need this. If you are getting leg cramps, muscle spasms, anxiety, are on prescription medications or have constipation (to name a few), Magnesium Complex could be beneficial for you. If you are taking too much you will know because it will give you loose stools. Therefore, it makes a great natural laxative. It relaxes our muscles (good for sprains/strains/spasms) AND our smooth muscle (colon), to aid in healthy bowel movements. It is NOT a cure-all, however. Constipation, headaches, etc will usually have other layers involved that need to be addressed (ie: Candida overgrowth, low stomach acid or enzymes, liver congestion, IC valve problems, etc).
SUGAR, BODY ODOR AND HYPERHYDROSIS
Body odor, excessive sweating, or clammy hands and feet (aka: hyperhydrosis) are symptoms that our bodies are toxic. Body odor is caused by toxins and hormone and microbiome imbalances. Hyperhydrosis is caused by adrenal fatigue, excessive stress, neurological toxicity, and over-stimulation-all of which keep the body in fight or flight mode.
Traditional antiperspirants contain aluminum, a neurotoxin that “shuts down” the nervous/lymphatic system in our underarms to “prevent sweating”. However, sweating is natural and essential for daily detoxification and overall health. Sweating via the underarms is especially essential to breast health since those are the lymph nodes that drain/cleanse toxins from that region of the body. In the same respect, toxins applied to the underarms are contributing to increases in breast cancer and diseases.
Anything that we apply, ingest, or inject anywhere onto or into our bodies that contain neurotoxins or other poisons will affect the many other systems in our body since we are ONE body with MANY systems, which are all connected. The lump sum of toxicity is one major layer of “stress” which can lead to other more serious symptoms and diseases.
In “fight or flight” mode, our sympathetic nervous system is working overtime and the PARAsympathetic (rest and digest) nervous system is under-functioning, causing any combination of excessive sweating, body odor, anxiety, mood swings, digestive problems, skin problems, thyroid disorders, brain fog, fatigue, weakened or overactive immune system, body aches, other neurological symptoms, hormone imbalances, mental/emotional disorders, ADHD, insomnia, etc.
If you’ve made it this far in the challenge, you now know sugar feeds both bacteria and yeast, which means it feeds both dis-ease and disease. Things we can do to begin addressing some of these issues are:
SWEAT! My DIY deodorant is an underarm daily “detox” that works incredibly well all day long to fight body odor and to help pull out even the toughest of toxins over time.
NOTE: If you are breastfeeding, you may want to choose another essential oil to use in place of peppermint (tea tree, etc) as it could possibly dry up breast milk and/or slow milk production (especially when applied directly to the underarms).
NOTE: Some people are sensitive to baking soda & thus may not be able to use this product.
5 Tbsp arrowroot powder: Amazon or Azure Standard (bulk)
3 Tbsp baking soda
3 Tbsp organic (raw) coconut oil (more if you live in a dry climate)
3 tsp 3% hydrogen peroxide
1-2 tsp jojoba oil
1 capsule Nature's Sunshine Activated Charcoal (opened)
1 capsule Nature's Sunshine Magnesium Complex (opened)
12 drops Nature's Sunshine Peppermint Essential Oil
12 drops Nature's Sunshine Lavendar Essential Oil
Mix all ingredients thoroughly until you have a smooth, silky, light grey consistency. Store in an old Piperwai jar or small, wide mouth 2oz glass jar. This recipe makes 2 jars.
Scoop a small piece out and massage into your underarms. It won't stain your skin ;) This has been tested through multiple spin classes, full days of work, and even 2 days without a shower (don't judge me!). It works. Every ingredient matters, serves a specific purpose in balancing pH, absorbing moisture, and killing bacteria/fungus (odor), and was chosen prayerfully ;)
If you find your mixture to be too dry, simply add a little more coconut or jojoba oil either to the whole mixture or with each application, or take your finger with your small "dallop of deo" on it and run it under a small stream of water before applying. Climate & humidity levels matter. The consistency of my deodorant changed and dried out some after taking it to Colorado for 1 week.
Both Magnesium Complex & Activated Charcoal are great to have on hand and will not go to waste.
Activated Charcoal is an essential in your natural medicine cabinet. It can be used to stop diarrhea, for food poisoning, to remove heavy metals, to take right before or following vaccines or amalgam filling removal to help remove the heavy metals (will need to take for 1-3 months usually) and chemicals from your body. You can mix a capsule with your toothpaste to make homemade whitening toothpaste (I know it's black...it won't stain...it will WHITEN!) or to a face mask recipe to do a good skin detox. It is safe to use on kids, pets or adults for any time you need to "absorb" something out of the body (toxins) that doesn't belong. Take as directed with a glass of water.
Magnesium is a #1 common mineral deficiency so most people need this. If you are getting leg cramps, muscle spasms, anxiety, are on prescription medications or have constipation (to name a few), Magnesium Complex could be beneficial for you. If you are taking too much you will know because it will give you loose stools. Therefore, it makes a great natural laxative. It relaxes our muscles (good for sprains/strains/spasms) AND our smooth muscle (colon), to aid in healthy bowel movements. It is NOT a cure-all, however. Constipation, headaches, etc will usually have other layers involved that need to be addressed (ie: Candida overgrowth, low stomach acid or enzymes, liver congestion, IC valve problems, etc).
SUGAR, BODY ODOR AND HYPERHYDROSIS
Body odor, excessive sweating, or clammy hands and feet (aka: hyperhydrosis) are symptoms that our bodies are toxic. Body odor is caused by toxins and hormone and microbiome imbalances. Hyperhydrosis is caused by adrenal fatigue, excessive stress, neurological toxicity, and over-stimulation-all of which keep the body in fight or flight mode.
Traditional antiperspirants contain aluminum, a neurotoxin that “shuts down” the nervous/lymphatic system in our underarms to “prevent sweating”. However, sweating is natural and essential for daily detoxification and overall health. Sweating via the underarms is especially essential to breast health since those are the lymph nodes that drain/cleanse toxins from that region of the body. In the same respect, toxins applied to the underarms are contributing to increases in breast cancer and diseases.
Anything that we apply, ingest, or inject anywhere onto or into our bodies that contain neurotoxins or other poisons will affect the many other systems in our body since we are ONE body with MANY systems, which are all connected. The lump sum of toxicity is one major layer of “stress” which can lead to other more serious symptoms and diseases.
In “fight or flight” mode, our sympathetic nervous system is working overtime and the PARAsympathetic (rest and digest) nervous system is under-functioning, causing any combination of excessive sweating, body odor, anxiety, mood swings, digestive problems, skin problems, thyroid disorders, brain fog, fatigue, weakened or overactive immune system, body aches, other neurological symptoms, hormone imbalances, mental/emotional disorders, ADHD, insomnia, etc.
If you’ve made it this far in the challenge, you now know sugar feeds both bacteria and yeast, which means it feeds both dis-ease and disease. Things we can do to begin addressing some of these issues are:
- fast from sugar
- start on a probiotic like my Probiotic Eleven
- switch to a natural deodorant
- drink fresh-pressed celery and ginger juice or RAW apple cider vinegar
- eat more (cruciferous) vegetables & leafy greens
SWEAT! My DIY deodorant is an underarm daily “detox” that works incredibly well all day long to fight body odor and to help pull out even the toughest of toxins over time.
NOTE: If you are breastfeeding, you may want to choose another essential oil to use in place of peppermint (tea tree, etc) as it could possibly dry up breast milk and/or slow milk production (especially when applied directly to the underarms).
NOTE: Some people are sensitive to baking soda & thus may not be able to use this product.
Grain-free, dairy-free Strawberry Shortcake... can I get an AMEN??!!
NOTE: If you're on a Sugar Fast, this recipe is perfect once you can tolerate berries and raw honey or maple syrup. For many people, even berries are too much sugar in the very beginning of a Sugar Fast. But not to worry, you are FASTING from sugar for a short time so that your body can heal. Eventually you will be able to have delicious fruits once again without getting sick. Yay!!!
NOTE: If you're on a Sugar Fast, this recipe is perfect once you can tolerate berries and raw honey or maple syrup. For many people, even berries are too much sugar in the very beginning of a Sugar Fast. But not to worry, you are FASTING from sugar for a short time so that your body can heal. Eventually you will be able to have delicious fruits once again without getting sick. Yay!!!
INGREDIENTS:
8 eggs
1 can full fat coconut milk
1/4 cup raw honey or maple syrup (skip if on a Sugar Fast)
1/2 tsp liquid vanilla stevia
*Use only liquid stevia, Bocha Sweet or Monkfruit sweetener, to taste, to reduce sugar content.
2 Tbsp vanilla extract (alcohol-free)
1/4 cup raw coconut oil
1.5 cups almond flour
1/2 cup coconut flour
2 tsp baking soda
1/2 tsp pink sea salt
1/2 tsp (Ceylon) cinnamon
TOPPING:
Fresh strawberries, sliced
KETO WHIPPED CREAM
8 eggs
1 can full fat coconut milk
1/4 cup raw honey or maple syrup (skip if on a Sugar Fast)
1/2 tsp liquid vanilla stevia
*Use only liquid stevia, Bocha Sweet or Monkfruit sweetener, to taste, to reduce sugar content.
2 Tbsp vanilla extract (alcohol-free)
1/4 cup raw coconut oil
1.5 cups almond flour
1/2 cup coconut flour
2 tsp baking soda
1/2 tsp pink sea salt
1/2 tsp (Ceylon) cinnamon
TOPPING:
Fresh strawberries, sliced
KETO WHIPPED CREAM
Preheat oven to 350 degrees. Prep cupcake pans with cupcake paper. Makes ~24 small shortcakes.
Combine all dry ingredients in 1 bowl. Then mix all wet ingredients in electrix mixer or other bowl. Add the dry ingredient to the wet ones and mix well. Add 2 large spoonsful of batter to each cupcake paper. Bake for 15-20 minutes until light golden brown. Cook time will depend upon your oven and how full you fill your cupcakes.
Let cool slightly and serve with fresh strawberries!!
Optional: Drizzle with raw honey or maple syrup (if you must). With good, organic strawberries I find it unnecessary ;)
This recipe is loaded with protein, good fat and fresh fruit to make a complete meal :) You can even enjoy these for breakfast.
BONUS: Top with my KETO WHIPPED CREAM !!
Combine all dry ingredients in 1 bowl. Then mix all wet ingredients in electrix mixer or other bowl. Add the dry ingredient to the wet ones and mix well. Add 2 large spoonsful of batter to each cupcake paper. Bake for 15-20 minutes until light golden brown. Cook time will depend upon your oven and how full you fill your cupcakes.
Let cool slightly and serve with fresh strawberries!!
Optional: Drizzle with raw honey or maple syrup (if you must). With good, organic strawberries I find it unnecessary ;)
This recipe is loaded with protein, good fat and fresh fruit to make a complete meal :) You can even enjoy these for breakfast.
BONUS: Top with my KETO WHIPPED CREAM !!
INGREDIENTS:
4 Tbsp grass-fed butter (Kerrygold)
1/2 cup Swerve (xylitol-based sweetener)
1 tsp cinnamon
1/8 tsp cayenne pepper
2 cups raw nuts of choice (I love equal parts almond, walnuts, pecans)
pink sea salt, to taste
4 Tbsp grass-fed butter (Kerrygold)
1/2 cup Swerve (xylitol-based sweetener)
1 tsp cinnamon
1/8 tsp cayenne pepper
2 cups raw nuts of choice (I love equal parts almond, walnuts, pecans)
pink sea salt, to taste
INSTRUCTIONS:
Add butter, Swerve, cinnamon and cayenne pepper to large sauce pan and heat on medium-high heat until the butter is browned well (just not burnt) and the Swerve is COMPLETELY melted. While this is cooking, spread your nuts evenly onto a cookie sheet covered with parchment paper. Pour your melted "sauce" over the nuts, sprinkle with pink salt & place in fridge and allow to cool & harden. Once your nuts harden, break into pieces and place in a decorative jar or small gift bags to make an adorable, healthy gift for Christmas, Easter, birthday parties, or just to keep on hand for your family!!
NOTE: This works better on a gas stove. If you use an electric stove, finding the balancing between melting the Swerve fully but not burning it is a bit tricky. If you make this and the sauce never hardens, you didn't cook it long enough. If it tastes burnt or gets black (instead of darker brown), then you went too long or had the heat too high.
Add butter, Swerve, cinnamon and cayenne pepper to large sauce pan and heat on medium-high heat until the butter is browned well (just not burnt) and the Swerve is COMPLETELY melted. While this is cooking, spread your nuts evenly onto a cookie sheet covered with parchment paper. Pour your melted "sauce" over the nuts, sprinkle with pink salt & place in fridge and allow to cool & harden. Once your nuts harden, break into pieces and place in a decorative jar or small gift bags to make an adorable, healthy gift for Christmas, Easter, birthday parties, or just to keep on hand for your family!!
NOTE: This works better on a gas stove. If you use an electric stove, finding the balancing between melting the Swerve fully but not burning it is a bit tricky. If you make this and the sauce never hardens, you didn't cook it long enough. If it tastes burnt or gets black (instead of darker brown), then you went too long or had the heat too high.
INGREDIENTS:
1/2 cups hot Pau d' Arco bulk tea (or 1/2 cups hot water + 1/2 tsp Pau d' Arco extract)
1-2 Tbsp fresh pressed (juiced) organic raw ginger (or 3 drops Ginger essential oil)
1-2 tsp raw apple cider vinegar
3 drops Nature's Sunshine Lemon Essential Oil or 1+ Tbsp fresh lemon juice
2-3 Tbsp raw (manuka) honey, to taste (sub stevia, Swerve, xylitol or monkfruit if on Candida Detox)
The quickest way to make this tea is by using the 1/2 tsp of Pau d' Arco EXTRACT + 1.5 cups of hot water. If you have/prefer the bulk tea, simply follow the directions on the Pau d' Arco bulk tea container. If I'm using bulk tea, I make a big batch to have on hand for the week. Store it in the refrigerator and heat only what you need. Do not use a microwave for re-heating. It kills all the medicinal benefits of any food or herb.
Juice your ginger and add immediately to the hot tea (ginger settles quickly and you don't want to lose the most nutritious part). If I'm feeling sick or run down, I juice a bunch of ginger and store it in the fridge for up to 1 week in a small glass jar so that I can make this tea quickly with the hot water and pau d' arco extract. Be sure to shake the juiced ginger well to dissolve the sediment at the bottom of the jar before adding it to your Immuni-tea.
Heat your mixture on the stove top, as needed. Add the remaining ingredients (lemon, vinegar and honey) to the hot mixture so that the honey dissolves quickly. Stir well and enjoy!
BENEFITS: This tea is a POWERFUL antibiotic, anti-viral, anti-fungal, immune builder, cough suppressant, cancer killer, energy booster, cellular detoxifier, liver cleansing cuppa yum yum!! This recipe is great for any cold/flu/cough/Sugar Fast or Candida Detox or most other illnesses :)
Yes it is safe for pregnancy or nursing mamas, as well. It's just whole foods & Pau-D' arco tea ;) FOOD is MEDICINE. And God knows what He's doing! It significantly helped me fight off a cold/cough during my pregnancy! It can also help prevent/overcome Group B Strep infections in pregnant women ;)
NOTES:
*This tea is spicy! The heat is very soothing to a sore throat but you may want to adjust the amount of ginger to your palate. We like it hot! Use a diluted version for kids.
**Ginger tends to settle quickly to the bottom so you will need to stir as you drink it or you will end up with a very hot/spicy ginger shot at the end.
***This tea is also great at room temp, chilled or iced!
1/2 cups hot Pau d' Arco bulk tea (or 1/2 cups hot water + 1/2 tsp Pau d' Arco extract)
1-2 Tbsp fresh pressed (juiced) organic raw ginger (or 3 drops Ginger essential oil)
1-2 tsp raw apple cider vinegar
3 drops Nature's Sunshine Lemon Essential Oil or 1+ Tbsp fresh lemon juice
2-3 Tbsp raw (manuka) honey, to taste (sub stevia, Swerve, xylitol or monkfruit if on Candida Detox)
The quickest way to make this tea is by using the 1/2 tsp of Pau d' Arco EXTRACT + 1.5 cups of hot water. If you have/prefer the bulk tea, simply follow the directions on the Pau d' Arco bulk tea container. If I'm using bulk tea, I make a big batch to have on hand for the week. Store it in the refrigerator and heat only what you need. Do not use a microwave for re-heating. It kills all the medicinal benefits of any food or herb.
Juice your ginger and add immediately to the hot tea (ginger settles quickly and you don't want to lose the most nutritious part). If I'm feeling sick or run down, I juice a bunch of ginger and store it in the fridge for up to 1 week in a small glass jar so that I can make this tea quickly with the hot water and pau d' arco extract. Be sure to shake the juiced ginger well to dissolve the sediment at the bottom of the jar before adding it to your Immuni-tea.
Heat your mixture on the stove top, as needed. Add the remaining ingredients (lemon, vinegar and honey) to the hot mixture so that the honey dissolves quickly. Stir well and enjoy!
BENEFITS: This tea is a POWERFUL antibiotic, anti-viral, anti-fungal, immune builder, cough suppressant, cancer killer, energy booster, cellular detoxifier, liver cleansing cuppa yum yum!! This recipe is great for any cold/flu/cough/Sugar Fast or Candida Detox or most other illnesses :)
Yes it is safe for pregnancy or nursing mamas, as well. It's just whole foods & Pau-D' arco tea ;) FOOD is MEDICINE. And God knows what He's doing! It significantly helped me fight off a cold/cough during my pregnancy! It can also help prevent/overcome Group B Strep infections in pregnant women ;)
NOTES:
*This tea is spicy! The heat is very soothing to a sore throat but you may want to adjust the amount of ginger to your palate. We like it hot! Use a diluted version for kids.
**Ginger tends to settle quickly to the bottom so you will need to stir as you drink it or you will end up with a very hot/spicy ginger shot at the end.
***This tea is also great at room temp, chilled or iced!
GLUTEN & DAIRY-FREE CLAM CHOWDER THAT IS ALSO SUGAR-FAST FRIENDLY … Hallelujah!!
THIS CHOWDER IS SO GOOOOD & I am so thanking the Lord for downloading this recipe into my head & heart!!
THIS CHOWDER IS SO GOOOOD & I am so thanking the Lord for downloading this recipe into my head & heart!!
2 large celery roots (replaces potatoes)
5 Tbsp grass-fed butter or coconut oil
5 stalks celery
1 white onion
10 whole carrots (I prefer extra)
4, 6.5-oz cans clams
3, 14-oz cans unsweetened coconut milk (can sub 1 for coconut cream)
1-2 Tbsp sea salt (to taste)
2 tsp white pepper
3 drops Nature's Sunshine Wild Thyme Essential Oil (1 Tbsp dried thyme)
Dice your celery root, onion, celery, and carrots. I use a food processor. Next, add your diced veggies to a pan w butter to saute'e on medium heat until the onions are translucent. Cook until the celery root and carrots are slightly soft if you don't have a full 4+ hours to cook in the crock pot. While your veggies are cooking, chop your clams if you bought whole clams. Then add all your cooked veggies, clams and all other ingredients to a large crock pot. Cook on low at least 4 hours, and serve!
Don’t forget to add a heaping spoonful of coconut oil to your bowl of soup for added daily nutrition/medicine. Skip if you have gall bladder issues.
5 Tbsp grass-fed butter or coconut oil
5 stalks celery
1 white onion
10 whole carrots (I prefer extra)
4, 6.5-oz cans clams
3, 14-oz cans unsweetened coconut milk (can sub 1 for coconut cream)
1-2 Tbsp sea salt (to taste)
2 tsp white pepper
3 drops Nature's Sunshine Wild Thyme Essential Oil (1 Tbsp dried thyme)
Dice your celery root, onion, celery, and carrots. I use a food processor. Next, add your diced veggies to a pan w butter to saute'e on medium heat until the onions are translucent. Cook until the celery root and carrots are slightly soft if you don't have a full 4+ hours to cook in the crock pot. While your veggies are cooking, chop your clams if you bought whole clams. Then add all your cooked veggies, clams and all other ingredients to a large crock pot. Cook on low at least 4 hours, and serve!
Don’t forget to add a heaping spoonful of coconut oil to your bowl of soup for added daily nutrition/medicine. Skip if you have gall bladder issues.
NOTE: Potatoes are no bueno if you are or recently have been on a Candida Detox. or Sugar Fast; Whether you're a patient or not, I highly recommend doing my free, quick, at-home Candida Spit Test to see if you might have an underlying Candida albicans (yeast), mold or bacterial overgrowth problem you didn't know about. MOST people do/did at one point & this is very serious. IF SO, you really need to avoid grains, potatoes & sugar in any form UNTIL this is under control & make an appointment with me or another holistic Doctor to get this under control (PRAY & ask the LORD if it's time for an appointment. There's LOTS of confusing and conflicting info out there).
This was my personal battle, as well as at least 80% of the patients I have the honor of helping. It is at the root of many of your other health problems if you have this. You must have infections under control before adding potatoes back into your diet as they are very starchy and break down into sugar, and sugar feeds yeast/fungus/mol/bacteria/parasites and viruses! God made that rule, not me. sorry!
It’s not worth the setback, and Lord knows most of us could use far less sugar/starch in our diet.
I sure do LOVE a good bowl of chunky clam chowder, but I never eat it at restaurants because it is loaded with dairy, gluten & all kinds of other garbage.
This was my personal battle, as well as at least 80% of the patients I have the honor of helping. It is at the root of many of your other health problems if you have this. You must have infections under control before adding potatoes back into your diet as they are very starchy and break down into sugar, and sugar feeds yeast/fungus/mol/bacteria/parasites and viruses! God made that rule, not me. sorry!
It’s not worth the setback, and Lord knows most of us could use far less sugar/starch in our diet.
I sure do LOVE a good bowl of chunky clam chowder, but I never eat it at restaurants because it is loaded with dairy, gluten & all kinds of other garbage.
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1 cup Shea butter
1 cup Mango butter
1 cup Sweet almond oil
1 cup Coconut oil
ESSENTIAL OIL of your choice (We love Nature's Sunshine Peppermint oil)
1 cup Mango butter
1 cup Sweet almond oil
1 cup Coconut oil
ESSENTIAL OIL of your choice (We love Nature's Sunshine Peppermint oil)
In a double boiler, start melting shea butter first, as it is the hardest oil and takes the longest to melt. When it is about 1/2 way melted, add mango butter. When that is almost melted, turn off the heat and add coconut oil and sweet almond oil. Pour the completely melted mixture into a mixing bowl. Let it cool and then continue chilling in the fridge for about 3 hours or until it is completely opaque in color and has a firm but soft texture. You should be able to easily press your finger into the "butter" when it's ready to be whipped. Remove from fridge. If you let it go too long and it gets too hard to whip, just let it sit out for a little bit. Add ESSENTIAL OIL of your choice at this point and beat with a hand mixer for a few minutes until it becomes thick and creamy. It will get white in color and fluff up. It should look like butter cream frosting! Divide into small jars to store or give as a great homemade gift!
* All recipes are GRAIN FREE
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