Tag: healthy recipe
Vegetable Medley Soup
Vegetable Medley Soup:
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To make tea:
1/2 cup nettle, or dandelion or rooibos dry tea.
3 cups tea kettle watersteep for 20 minutes.
Miso, add enough miso till you like the taste. I like to use a gluten free miso from South River Miso, it makes Miso Happy! It is simply the best! (I will be putting in a bulk order soon so if you live in my area, let me know and I will order you some!)
Add all ingredients to a bowl and serve. You may choose to warm on stove till soup is warm to the touch or you may use a candy thermometer and heat to 120 degrees.

Stuffed Avocados
- 17 whole sun-dried tomatoes, (soak and reserve water)
- 2 cups sunflower seeds, soaked and drained
- 1/2 jalapeno
- 2 whole green onions, chopped
- 1/4 cup cilantro, chopped and packed
- 1 Tablespoon chili powder
- 1/2 teaspoon salt
- 1 teaspoon cumin
- 1/4 cup olive oil
- 1 tablespoon lemon juice
- 3 cloves garlic, chopped
- 1 cup cashews, (soaked a couple of hours and drained)
- juice of 1 lemon
- pinch of sea salt
- 1/4 cup water
- if desired: 2 tablespoons chives
Raw Pad Thai
For the Sauce:
- 3/4 cup Almond Butter
- Juice of one lime or grapefruit (depending on how much citrus you like)
- 1/2 cup coconut water or if you like it really creamy use 1/2 cup Fresh Coconut Milk (do not use coconut milk from a can it does not taste good in this recipe!) Add more liquid as needed to get desired consistency.
- 3 TBS Tamari Sauce or Coconut Aminos
- 3 dates
- 1 inch fresh ginger
- Dash or two of cayenne
Place all ingredients in a blender and blend……
***If your sauce is too thick add more coconut water. If your sauce needs more salt add more tamari or coconut aminos. If you like it spicier add some fresh jalapeno (start with 1/4 teaspoon and add a little at a time so that you do not overdue it!) If you like it sweeter add more honey or dates….. delish!
Noodles:
Create noodles with spiralizer or by cutting them julienne. Carrots, zucchini, dikon radish, sprouts, and red pepper are all delicious in this dish. Place noodles on a bed of baby greens or torn up kale, cover in sauce and serve! For garnish you can use cherry or grape tomatoes, carrot slices, cilantro or even mint. Did I mention this dish is delicious?
3 Day Juice Cleanse
Cleansing is a great way to jumpstart your way to better health! A juice feasting adventure will give your body a break from caffeine, sugar, wheat, dairy, and alcohol so that you may establish new, healthier habits, renew your energy and detox your body with this short 3-Day Cleanse.
Make sure to use fresh organic ingredients for your juice, to ensure that your juices contain no synthetic ingredients. This supplies the body with a concentrated batch of natural vitamins and minerals in their natural form. With the extra nutrition, your body’s performance will improve and more energy will be available. With all of this extra energy many people report wanting to exercise, which leads to clearer thinking, healthier emotional states & weight control (you may even sleep better too). As dis-ease thrives in bodies which are filled with toxins, bacteria and carcinogens, most of which are found in un-healthy food. To prevent dis-ease and effectively defend itself, the body requires a wide assortment of vitamins, minerals and antioxidants. When you feel healthy, its natural to get more out of life. That is why I created this simple 3 Day Cleanse to boost your energy!
To prepare your body for juice cleansing please check out my 3 Day Cleanse.
3 Day Energy Boost Juice Cleanse!
Day 1
- Drink 48 ounces of fresh juice throughout the day.
- Drink water. Drink half your body weight in ounces of water. (150 pound person would drink 75 ounces of water).
- Fiber. Drink apple juice and 1 teaspoon fiber cleansing formula mixed with either 8 ounce of water and/or apple juice. Drink this twice a day.
- Green Drink. Mix 1 tablespoon of a green powder like Pure Synergy, Vitamineral Green or Premier Research Labs Greens Mix with 8 ounces of water or apple juice. Drink this twice a day.
- Drink as much herbal tea or lemon water as you want throughout the day.
Fresh juice and tea ideas for day 1:
- Orange-Cherry-Ginger (16 ounces)
- Celery-Pineapple-Kale-Swiss Chard-Ginger (32 ounces)
- Ginger Tea
Day 2
- Drink 48 ounces of fresh juice throughout the day.
- Drink water. Drink half your body weight in ounces of water. (150 pound person would drink 75 ounces of water).
- Fiber. Drink apple juice and one teaspoon fiber cleansing formula mixed with either 8 ounce of water and/or apple juice. Drink this twice a day.
- Green Drink. Mix 1 tablespoon of a green powder like Pure Synergy, Vitamineral Green or Premier Research Labs Greens Mix with 8 ounces of water or apple juice. Drink this twice a day.
- Drink as much herbal tea or lemon water as you want throughout the day.
Fresh juice and tea ideas for day 2:
- Beet-Carrot-Cherry-Grapefruit-Ginger-Lime (16 ounces)
- Celery-Kale-Apple-Cilantro-Lemon-Ginger (32 ounces)
- Licorice Tea
Day 3
- Drink 48 ounces of fresh juice throughout the day.
- Drink water. Drink half your body weight in ounces of water. (150 pound person would drink 75 ounces of water).
- Fiber. Drink apple juice and one teaspoon fiber cleansing formula mixed with either 8 ounce of water and/or apple juice. Drink this twice a day.
- Green Drink. Mix 1 tablespoon of a green powder like Pure Synergy, Vitamineral Green or Premier Research Labs Greens Mix with 8 ounces of water or apple juice. Drink this twice a day.
- Drink as much herbal tea or lemon water as you want throughout the day.
Fresh juice and tea ideas for day 3:
- Beet-Grapefruit-Ginger (16 ounces)
- Swiss Chard-Apple-Ginger (32 ounces)
- Chamomile Tea
During your cleansing process:
- Take time to go for a 20 minute walk everyday.
- Stretch and practice yoga.
- Meditate
- Dry Brush
- Infrared Sauna
- Get your Beauty Sleep
- LOVE YOURSELF!!
Click here for detoxification symptoms and what you can do to help yourself through the process.
After the 3 Day Juice Cleanse
If you would like to continue cleansing, check out the post on a 3 Day Cleanse! You can make this journey a nine day cleanse if you do the 3-Day Raw Food Cleanse before and after your 3-Day Juice Cleanse!
As you ease back into eating remember to take time, to be thankful for having food. Choose easily digestible foods like soups (my favorite is miso) and smoothies.
Please let us know how your cleanse went! How do you feel afterwards? What did you like about the cleanse? What would you do differently next time?
True enlightenment is nothing but the nature of one’s own self being fully realized. ~His Holiness the Dalai Lama
Juicy Bliss,
Michelle
Incredible Strawberry Beet Smoothie
If you have been reading my posts all week you will know that its pre-fast week here in this house, so we are making a lot of soups and smoothies during our 3-Day Cleanse, preparing for the juice fast I am doing starting tomorrow! Yay!
This simple strawberry smoothies is packed with anti-oxidants and sweet goodness. The girls and I made this smoothie as an after school snack before we headed off to dance classes. Its a great pre-workout smoothie to energize and revitalize the body!
Incredible Strawberry Smoothie
- 1 cup strawberries (fresh or frozen)
- 1 banana (fresh or frozen)
- 1 slice beetroot (for vibrant color and energy boost)
- 1/2 cup kale or spinach
- 2 Tbs walnuts
- 1 Tbs vanilla
- 1 tsp spirulina
- 1 cup coconut milk or tea
- 4 drops stevia
This makes one serving, so we made it x3. Place everything in blender, blend and enjoy! This was a great pre-workout/dance smoothie, as beets provide instant energy and are easy to digest (not to mention a great detoxifier)!!!
13 Health Benefits of Strawberries:
- Cardiovascular Benefits: No area of strawberry health benefits is better documented than benefits for the cardiovascular system. It’s also hard to imagine any other research result, since our heart and blood vessels need everyday protection from oxidative and inflammatory damage, and the antioxidant and anti-inflammatory nutrient content of strawberries is simply outstanding.
- Antioxidants: Cardiovascular Benefits: No area of strawberry health benefits is better documented than benefits for the cardiovascular system. It’s also hard to imagine any other research result, since our heart and blood vessels need everyday protection from oxidative and inflammatory damage, and the antioxidant and anti-inflammatory nutrient content of strawberries is simply outstanding. These sweet gems help prevent cell destruction and harmful disease. So grab a pint and get snacking!
- Anti-Inflammatory: The phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, cancer, asthma and atherosclerosis.
- Anti-Cancer: Since chronic, excessive inflammation and chronic, excessive oxidative stress (lack of antioxidant nutrients and unsupported oxygen metabolism) are often primary factors in the development of cancer, strawberries would definitely be expected to have cancer risk-lowering properties given their outstanding antioxidant and anti-inflammatory nutrient content. Anti-cancer benefits from strawberries are best documented in the case of breast, cervical, colon, and esophageal cancer. Most of the tumor-inhibiting studies on animals have focused on the phytonutrient content of strawberries.
- Healthy Eyes: The antioxidant properties in strawberries may also help to prevent cataracts—the clouding over of the eye lens—which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.
- Immune Booster: The amount of antioxidants, phytochemicals and flavonoids that work together synergistically in strawberries helps protect your health and destroy illness-causing germs.
- Bone Health: Manganese in strawberries is great for the bones, helping in bone building and maintaining proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone healthYounger Looking Skin: The power of vitamin C in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin. But vitamin C isn’t the only naturally-occuring wrinkle fighter found in strawberries. Researchers at Hallym University in the Republic of Korea concluded that ellagic acid visibly prevented collagen destruction and inflammatory response—two major factors in the development of wrinkles—in human skin cells, after continued exposure to skin-damaging UV-B rays.
- Fight Bad Cholesterol: According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among Canadian women. Luckily, strawberries also contain powerful heart-health boosters. “Ellagic acid and flavonoids— or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways,” explains Edwards. “One way includes counteracting the effect of low-density lipoprotein, or LDL—bad cholesterol in the blood—which causes plaque to build up in arteries. A second way is that they provide an anti-inflammatory effect, which is also good for the heart.” Researchers at the Clinical Nutrition and Risk Factor Modification Center in Toronto studied the effect of strawberries on a cholesterol-lowering diet and concluded that adding strawberries to the diet reduced oxidative damage, as well as blood lipids—both of which play a role in heart disease and diabetes.
- Regulate Blood Pressure: Potassium is yet another heart healthy nutrient, and with 134 mg per serving, strawberries are considered a “medium source,” according to Alberta Health Services. Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium. With their impact on the reduction of LDL, inflammation and high blood pressure, strawberries have earned the title of one of the most heart-healthy fruits you can eat. (And it kind of looks like a heart too!)
- Promote Prenatal Health: Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mcg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida. (While I was pregnant with my second child I ate a pound of strawberries everyday!)
- Improvement of Inflammatory Bowel Problems: Interestingly, even though strawberries contain relatively small amounts of salicylic acid (an anti-inflammatory compound very similar to the acetylsalicylic acid of aspirin), some researchers have suggested that this naturally-occurring anti-inflammatory substance in strawberries might be partly responsible for decreased inflammation in the digestive tract of individuals diagnosed with inflammatory bowel diseases like ulcerative colitis or Crohn’s disease.
- Aids in Weight Management: Strawberries contain a compound called nitrate that has positive effects on blood flow and oxygen around the body. Nitrate stops muscles from becoming too tired after exercise. Plus they are low in calories so you can eat a lot of them!
Go on and make your Incredible Strawberry Beet Smoothie to enhance your workout potential!! You are amazing and worth it!
Have a beautiful day!
Michelle
Empty yourself and let the universe fill you!
Greeña Colada
Since I live in Montana, and its cold and snowy outside this time of year, I long for warm beaches and sunny clear skies. But in the mean time I can create my own tropical hideaway in my space by cranking up the heat, practicing yoga and making myself a delicious Greeña Colada!
Greeña Colada:
- Meat of one coconut (I used the fresh coconut water yesterday for a hydrating drink super drink)
- 1 banana (or 4 drops of stevia if you want this to be lower glycemic)
- 1 cup fresh pineapple
- 1/2 cup cashews (or whatever kind of nut you have on hand – almonds, ect..)
- 1 tablespoon vanilla extract
- 1 cup coconut milk or tea or water
- 1 Tablespoon Premier Greens Mix
- 1 teaspoon spirulina
- 1 drop of vitamin D3 serum
Put all ingredients in a blender and blend until smooth!
Pineapple is a great digestive aid because it helps the body break down and digest proteins more efficiently. The enzyme in pineapple that is so amazing is called Bromelain, it is an excellent anti-inflammatory. If you eat 1/2 cup of pineapple a day it is said to provide pain relief by helping to relieve painful joints common to osteoarthritis. In sports medicine, bromelain is used to reduce inflammation and swelling after an injury.
Pineapple is also known to help dissolve blood clots and is an old folk remedy for morning sickness. So go ahead and drink up your Greeña Colada!
In light,
Michelle
Michelle’s Super Green Smoothie
Smoothies are a great way to incorporate more fruits and vegetables into your diet to increase your overall health! If you have kids its easy to get them to participate in making smoothies by having them “experiment” with different ingredients, it also helps if you love making smoothies too because leading by example is the best teacher!
Health Benefits of Green Smoothies:
- Increase Consumption of Fruits and Vegetables
- Easy to Digest and Assimilate Nutrients
- Antioxidants and Phytonutrients
- Mental Clarity and Focus
- Increased Fiber Intake
- Clearer Skin
- Natural Weight Loss
- Reduced Cravings For Junk Foods
- Alkalizing to help maintain a proper pH level in your body.
Now is a good time to try to make your own green smoothie! Try to stick to about 60% greens and about 40% fruit.
Michelle’s Super Green Smoothie:
- 1 Frozen Banana
- 1 Large Kale Leaf or 2 Small Kale Leaves
- 1 cup Blessed Water
- 1/4 cup Walnuts
- 1 tsp Friendly Force (Vegan Powdered Probiotic by Healthforce Nutritionals)
- 1 tsp Vitamineral Earth
- 1 tsp Spirulina
- 1 tsp Maca
- 1 tsp Vanilla
- 1/2 tsp Max B-ND by Premier Research Labs
- 1/2 tsp Liver Care by Premier Research Labs
- 1 dropper full Nettle Tincture
- 1 dropper full Chaga Tincture
- 4 drops Stevia
- 1 drop Vitamin D3 by Premier Research Labs
- Dash of Cinnamon
Put everything in a blender and blend away! How’s that for a super smoothie?
If you don’t have all of these ingredients, don’t worry about it, experiment, taste test, and most of all have fun with it!
Lots of love to you!
Super Delicious Broccoli Salad
Delicious Broccoli Salad:
- 1 bunch broccoli, cut into bite sized chuncks
- 1 handful almonds
- 1 cup scallions, or green onions
- ¾ cup raisins, currants or olives
- DRESSING BLEND:
- 1 cup coconut milk
- ½ cup tahini
- ½ cup red onion
- 1 whole lemon, juiced
- ½ whole jalapeno pepper, seeds removed
- 2 cloves garlic
- 3 tablespoons oil, to taste
- 2 tablespoons vinegar, to taste
- 1 teaspoon nutmeg
- 1 teaspoon corriander
- 1 teaspoon sea salt, to taste
- 1 teaspoon ginger, (optional)
- 1 Tablespoon agave, to taste
Chocolate Avocado Mousse
- The Perfect Chocolate Mousse
- ½ cup dates, pitted, soft
- 3-4 tablespoons maple syrup
- 1 tablespoon coconut butter, (optional)
- 1 ½ tablespoons non-alcohol vanilla extract
- 2 ½ cups avocado, mashed (about 3 medium)
- 1/2 cup raw carob powder
- 4-6 tablespoons cocoa powder
- Directions:
- Soak the dates in 1/2 cup fresh water for 5-10 minutes to soften. Drain soak water and set aside. In a food processor, blend dates, maple syrup, coconut butter (if desired), and vanilla until smooth. Spoon in avocado and blend until smooth. Add a few tablespoons of date soak water if necessary to aid in blending. Spoon in carob and cocoa powder and blend until smooth.
Spoon mousse into parfait or wineglasses. Keeps fresh for several days.
You may also choose to freeze for a decadent ice cream! Yumm!