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BREAKFAST BANANA CHIA PUDDING PARFAIT

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Chia Parfait

1 1/2 cups organic almond milk 

1/2 cup coconut cream 

1 tbs Simply Organic vanilla (simplyorganic.com)

1 organic banana

2 tbs organic coconut sugar

2 tbs organic maple sugar

2 tsp cinnamon

1 cup chia seeds

1 box Simple Mills Almond Flour Toasted Pecan Cookies (Thrive Market or Whole Foods)

Put all ingredients into a mixing bowl and beat with hand mixer a couple minutes or use an immersion blender.

Let sit for 10 minutes. Mix again. Refrigerate over night. 

To build the parfait you will need

Almond Flour Cookies

Banana slices

In a glass of your choice crumble the cookie on the bottom, place thin slices of banana, layer on the chia pudding. Repeat until glass is full of goodness. Keep refrigerated.

KALE /APPLE /FRESH FENNEL SALAD

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1 bunch fresh Kale, washed, dried, torn into small pieces leaving out the stalk. 

Salt

Juice of 1 lemon 

1 cup diced Apple 

2/3 cup Fresh fennel

1/2 cup Red Onion

1/2 Pumpkin seeds

1/2 cup Raisins

DRESSING

1/4 cup olive oil

3 tbs Savory Fig balsamic vinegar

1/8 tsp stevia

3 tbs Kite Hill sour cream (Whole Foods)

2 tbs vegan mayonnaise (Primal Kitchen. Thrive Market or Whole Foods)

1 tbs organic honey mustard 

Put the prepped kale in a very large bowl. Sprinkle the kale with salt and the juice of  1 lemon. Knead the kale with clean hands to soften it so the kale is not stiff or bitter. 

Add the next 5 ingredients. Toss around (in the bowl).  

Make the salad dressing and mix it into the kale ingredients. 

Salad Dressing is always the best the next day.

TOFU MUSHROOM STROGANOFF

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TOFU MUSHROOM STROGANOFF
1 cup chopped organic yellow onion
1 cup very finely chopped organic celery
1 grated organic carrot
Olive oil to sauté (I used about 3 tbs Thrive Market organic extra virgin olive oil)
4 chopped garlic cloves
3 cups veggie stock
2 bay leaves.
1 tsp dried thyme
1 tsp dried parsley
2 tbs tamari (I use San-J organic, gluten free, 25% less sodium. (Amazon, Thrive Market or Whole Foods)
1 tbs tapioca flour mixed with 2 tbs water
6 oz. Kite Hill almond sour cream (I bought this at Whole Foods or Amazon at Whole Foods market)
2 cups chopped shiitake mushrooms ( I used 5 oz pkg of 365 brand from Whole Foods, organic shiitake mushrooms)
2 cups cubed extra firm tofu (I used a 10oz pkg. of hodo brand organic extra firm tofu I bought at Whole Foods)
1 box organic noodles. (I used BGreen millet/rice, cooks in 8 minutes. Amazon)

*Combine the tofu and mushrooms so they both can be seasoned with salt to taste and some garlic powder and red pepper flakes. (Make the heat happen for you) Set aside.

**In a deep fry pan:
Sautéed the onion, grated carrot and celery in olive oil
Add 4 chopped cloves of garlic, sauté briefly
Add veggie stock, bay leaves, parsley, thyme, tamari and red pepper flakes.
Allow to simmer on low, covered for 30 minutes
Then thicken with the tapioca flour and water mixture
*Into the thickened gravy add:
2 cups cut up shiitake 365 organic mushrooms (Whole Foods)
2 cups cubed HoDo extra firm tofu (Whole Foods)
Heat through allowing the mushrooms to cook a minute, add 6oz Kite Hill sour cream.
Separately, according to instructions , cook your 1 box of noodles.
Pour the gravy, tofu, mushroom mixture over the cooked noodles.
Chives to garnish

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3 BEAN SALAD 

3 BEAN SALAD
1 - 13.4 ounce carton organic cannellini beans (all beans were from Thrive Market)
1 - 13.4 ounce carton organic black beans
1 - 13.4 ounce carton organic garbanzo beans
1/2 cup chopped organic celery
1 cup chopped organic fennel bulb 
1/2 cup chopped organic onion

THE DRESSING
1 tablespoon chopped organic fennel sprigs
1/4 cup Meyer lemon honey vinegar (Amazon)
1 teaspoon organic lemon flavor (Simply Organic. Vitacost, iHerb, Amazon)
1/4 cup organic olive oil (I used Thrive Market brand)
1 chopped organic garlic clove
1 teaspoon pink Himalayan sea salt
2 tablespoons raw honey 
Put all ingredients in a blender to mix well. 

Put all the chopped ingredients and the 3 different beans in a bowl that has a tight lid. Mix in the salad dressing. Put the lid on the bowl so you can turn it upside down and upright a few times to distribute the salad dressing with the beans. Refrigerate a few hours, turning the bowl upside down and upright, for flavor and dressing distribution.  For the most flavor keep it in the fridge overnight.

https://www.sanodivita.com/1168-2/

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BREADED ZUCCHINI ROUNDS

Organic Zucchini – I cut about 35 rounds from the zucchini’s, approximately 1/4” thick.

The liquid from one box of garbanzo beans (Jack’s Quality. Thrive market)

(Make some hummus the same day)

1 cup raw organic pecans (Terrasoul.com or Amazon)

1/2 cup raw organic pumpkin seeds (GoRaw organic sprouted pumpkin seeds. Thrive Market, iHerb, Vitacost, or Amazon) 

1/2 cup organic nutritional yeast (frontiercoop.com or Amazon)

2 tablespoons of 3 seeds (Livfit superseeds (hemp, chia, flax seeds) iHerb or Amazon

1/2 teaspoon pink Himalayan sea salt (frontiercoop.com or Amazon)

1 teaspoon organic garlic granules (frontiercoop.com or Amazon)

1 teaspoon organic Frontier Italian herb blend (frontiercoop.com or Amazon)

Organic tapioca flour (anthonysgoods.com or Amazon)

Organic extra-virgin olive oil spray (Thrive Market)

Preheat the oven on roast to 450°

Line a bar pan with a piece of parchment paper. Spray the piece of parchment paper with the olive oil spray.

In a food processor add the raw pecans, pumpkin seeds, nutritional yeast, salt, garlic powder, Italian herb blend and 3 seed blend. Process until finely ground. 

Put half of the breading into a bowl or plate. As you run out then add more. 

Coat each zucchini round with some tapioca flour.

Dip each zucchini round in the garbanzo bean liquid.

Dip each zucchini round into the breading mixture.

Spray olive oil on the lined parchment paper lined bar pan.

Place  each zucchini round on the piece of parchment paper.

Spray the top of each zucchini round with the olive oil spray.

Roast in the oven top side 7 minutes then flip them over and roast until brown.

5 more minutes. 

https://www.sanodivita.com/1165-2/

BLUEBERRY VEGAN WAFFLE BAKE

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INGREDIENTS

  • 2 boxes 9 ounce each vans gluten-free original waffles
  • 8 ounces Kite Hill ricotta
  • 8 ounces Kite Hill plain cream cheese
  • 2 tablespoons organic vanilla flavor
  • 1 teaspoon organic lemon flavor 1/2 or 3/4 cup organic sweet agave powder (Cherie Sweet Heart)
  • 3 organic bananas
  • 1 – 28oz bag frozen organic blueberries (Cascadian Farms)
  • 4 tablespoons organic maple sugar (Sapsquach)
  • 4 tablespoons melted organic butter flavored coconut oil (Thrive Market brand or Nutiva)
  • 2 tablespoons organic tapioca starch flour (Thrive Market brand or Anthony’s from Anthonysgoods.com or Amazon)
  • One cup, chopped organic raw walnuts (Terrasoul.com or Amazon)
  • Organic cinnamon

DIRECTIONS
Preheat oven to 350° In a food processor, combine the Kite Hill ricotta, Kite Hill cream cheese, the agave powder, 1 tablespoon of vanilla and 1 teaspoon of lemon flavor. Mix well until creamy and set aside. In a skillet melt the vegan butter and add the tapioca flour. Stir until mixed thoroughly. Add the thawed out blueberries, vanilla and the maple sugar. Mix well and allow to cook until thickened. Set aside. In a rectangle, baking pan, (I used Pampered Chef) place one layer of thawed out waffles in the baking dish. On top of the first layer of waffles spread, evenly, the Kite Hill creamy ingredients. On top of that slice the bananas to cover the whole baking pan. Layer on top of the bananas another layer of waffles. Spread evenly the blueberry mixture on top of the waffle layer. Sprinkle the blueberries with a light dusting of cinnamon. Top it all off with the chopped walnuts. Bake 350° for 20 to 25 minutes.

ORGANIC CHOCOLATE COVERED STRAWBERRY ICE CREAM

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CHOCOLATE COVERED STRAWBERRY VEGAN ICE CREAM BAR
9 large organic fresh strawberries
7-8 small organic dates
2 organic bananas
2 tbs raw honey
1 cup Kite Hill Greek yogurt
1 tsp Simply Organic orange flavor
1 tsp Simply Organic strawberry flavor
2 tsp Simply Organic vanilla flavor
Mix everything in a blender and fill your ice cream mold. (Amazon)
Freeze until solid.
CHOCOLATE COATING
Melt down (double boiler works best) 3 1/2 – 2.8oz. bars of Organic Thrive Market dark chocolate. I added some maple sugar to taste.
Dip or drizzle on the chocolate. It will harden immediately. Yum.

BEHIND THE EMOTIONS with YOUNG LIVING ESSENTIAL OILS

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GRIEF and DEPRESSION
*Bergamot – helps to reestablish the feeling of self love, cleanse feelings of despair and ignites self confidence.
*Jasmine – reignites passion and purpose for life.
*Neroli – helps us stay in the present moment. Cut the cord to old baggage that doesn’t serve us anymore.

**Make a perfume roll on with Neroli to help stay present and not keep falling back into the old past. In a 10ml rollerball container with lid, add 30 drops ofessential oil along with organic fractionated coconut oil. Use a small funnel to add the coconut oil to fill the roller ball container. Snap in the roller ball and close it with the lid. Roll it all over your body.

Adding some Jasmine is a nice blend with the Neroli. Add 10 drops of Jasmine essential oil and 20 drops of Neroli essential oil.

*Basil – decision oil helping us to stick with a decision. Helps to restore the bodies sleep cycle.
*Peppermint – helps to stay on the surface of emotional issues, stimulating the mind, body and spirit.

ANGER
**Sage&Rose – 4 drops rose and 2 drops of sage. Help to develop wisdom to let go and move on.
*Ylang Ylang – connects with the heart to let go of pent up feelings. Reconnect to the power of joy and gratitude to raise your frequency.
*Myrrh – maternal oil, nourishing, helps build trust and release feelings of being unsafe.
*Melissa – brings enthusiasm for life and living. Release low vibrations, and the feeling of being overwhelmed.
*Thyme – assists with finding and dealing with toxic emotions. Move forward leaving emotional pain behind.

ACCEPTANCE
*Rose – a very high frequency oil helping to bring the divine into our heart to connect and accept who we really are.
*Geranium – assists in creating strong bonds with the people in our life. Helps us to love ourselves and heal any emotional wounds. Creates an open heart resulting in unconditional love for ourself.
*Cedarwood – lets us know we are not alone, to experience strength and joy from friends and enable us to stand in our own power.
*Orange – releases anxiety in order to connect with love and support, creativity and playfulness.
*Helichrysum – helps with emotional and spiritual pain strengthening to help with transformation of the soul. Gives courage to move past all the blocked emotions.

DENIAL
*Geranium – create trust to help heal a broken heart, allowing love to flow more freely.
*Lavender – honest communication, inner expression.
*Juniper – helps with things that don’t feel real like fear of the dark, nightmares. Learning the true reality of the situation.
*Patchouli – helps with being in the present moment. Helps with obsessive thinking. Grounds and stabilizes by calming in the presents of fear.
*Vetiver – aides in being grounded to earth, helping harness scattered energy reeling it back in. Helps create self awareness.

BARGAINING
*Marjoram – helps create better connections to develop healthy coping skills. Creates bonds with other people or animals for better social situations. Helps us connect to the present moment.
*Ginger – release the victim in us. Help accept the truth or reality of a situation.
*Fennel – an essence of feeling strong and powerful. Handle situations better with a higher insight of the true reality. Connect with an understanding in order to release guilt.
*Roman Chamomile – quiets an overactive mind. Aides in determining what you need to do to live with the current reality of things.
*Cardamom – balance, mental focus, helps digest emotions that are trapped in the body creating peace and contentment.

HELPING THE HEART RHYTHM – can be emotional or physical
*Cypress – vasoconstrictor, diuretic and antispasmodic. Soothes and calms the nervous system.
*Goldenrod – great oil to support the cardiovascular system, especially for tachycardia or arrhythmia.
*Lavender – may help lower B/P, palpitations of the heart, helps to deal with psychological stress.
*Ylang Ylang – sedative effect on B/P and pulse, palpitations may slow down and or rapid breathing.
*Melissa – anti inflammatory, calming to the heart beat.

BREATHING – take a deep breath to oxygenate our cells and calm the mind.
*Frankincense – helps to slow down and deepen our breathing.
*Eucalyptus – sensation of increased air flow into the body, stimulate the nerve endings that help to remove respiratory congestion. Enhances the breath function by helping with the uptake of oxygen by the red blood cells.
*Rosemary – cuts through the hard stuff in our life, helps to promote circulation.
*Marjoram – helps with involuntary muscles in the body, may help with spasms, (lungs heart) anti microbial properties, may help with high B/P.
*Ravintsara – immune stimulating effect and expectorant, antiviral. Blends well with peppermint and bay laurel for increased enjoyment of life.

STRESS – can greatly effect our heart function
*Bergamot – great to blend with other citrus oils. Try as an anti depressant effect and may be useful to reduce blood pressure and pulse rate. May help remove suppressed emotions from the body.
*Clary sage – May balance dopamine pathways which is beneficial for stress, depression, anxiety and nervous tension. Can help restore a weak nervous system. Blends well with Vetiver, Lavender and Patchouli to help with insomnia.

MAKE a linen spray for your sheets before bed.

In a 2 oz glass spray bottle add 50 drops total of any 4 essential oils, fill the rest of the bottle with distilled water and add 5 drops of any carrier oil.
Shake well and spray.

*Basil – mental exhaustion, complacency, helps with clarity, strength and balance.
*Roman chamomile – reduce agitation, calms nerves, reduces spasms to ease pain physical and emotional, reduces stress.
*Sandalwood – relaxing effect on the nerves. May help with nervous states that cause headache or insomnia agitations. Reduce the need to overthink constantly in order to foster openness and understanding.

ANXIETY – leads to things going to fast or too high B/P, Pulse, Heart Rates.
*Orange – helps increase the function of the parasympathetic nervous system and decrease the sympathetic (fight, flight or freeze) nervous system. Helps balance that out. Helps us not take things so seriously.
*Valerian – induces sleep so we can heal when we sleep.
*Copaiba – calming and sedating effect on the whole body. Good for digestive tract, helps with nervous exhaustion, depression, stress.

A helpful COCKTAIL is 2 drops Copaiba, 2 drops Roman Chamomile in 2oz. Ninxgia Red or any juice. Ingesting essential oils also aides in raising your frequency.

*Balsam Fir – promotes motivation and confidence helps to achieve inner strength and unity. Has a grounding effect.
*Angelica – tonic to the nervous system. Great for fatigue and stress related disorders.

HEARTBREAK – broken heart syndrome does exist. It’s important to work on healing the heart.
*Rose – anti depressant and anti anxiety properties may help with high blood pressure and arrhythmia. Brings in the gentleness of the female spirit.
*Geranium – relaxing effect on the heart. Feel strength and security, emotional balance, stability and calm. Can assist with the spirit of rebirth after a traumatic event
*Helichrysum – detoxer for the body. Get rid of stuck Trauma by removing the need to be guarded. Allow yourself to express emotions and feelings.
*Jasmine – promotes deep sleep. Deals with anxiety depression and helps us feel pleasure and affection again.
*Eucalyptus – revives the spirit and increases vitality. Get a greater sense of freedom by helping us to respond appropriately to a situation rather than overreacting.

Pick a few oils at a time. Addressing sleep may help with dealing with depression and fatigue.
Decide the essential oils in need and then decide how you would like to use them. Diffuse them, spray them, anoint our bodies.
Essential Oils can be detoxifying. Go slow. You may have to switch essential oils up to get the right combination that’s right for what you are really going through. Deep seated emotions are usually not present on the surface. Go slow, change it up.

*JOY Essential Oil Blend is a nice oil to have around containing many of the Essential oils we mentioned above. Bergamot, Ylang Ylang, Geranium, Lemon, Coriander, Tangerine, Jasmine, Roman Chamomile, Palmarosa and Rose. 


“Because of the unique direct relationship between emotions and olfaction within the brain, Essential Oils can help unlock stored memories and emotions” (organicfacts.net)

UNDERSTANDING OUR IMMUNE SYSTEM

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UNDERSTANDING OUR IMMUNE SYSTEM
Our immune system is put into play to defend our bodies against pathological invaders and to heal any damage that may occur. The immune system has to fight against the pathogens we come in contact with. Our immune systems memory remembers bacteria, viruses or flu to improve its fight against the attack of “the germ”. The immune system produces antibodies to fight off these bad antigens with specialized lymphocytes. The immune system has also been identified making chemicals to influence mood in the brain.
**Immunoglobulins have 2 groups:
“Plasma cells” that produce antibodies called immunoglobulins.
“Memory cells” that store data about any foreign body for future recognition.
This means if that same virus or bacterium invades in the future specific immune response is swift to fight and attack. The body will know what to do with a virus. We need antibodies.
Essential oils with their different chemical compounds can help us through these times. When we are made to feel better, to have positive thoughts this not only encourages the healing process but produces healing reactions. I will discuss many of the essential oils you can use to help the process. I am sure you are bound to have a few.
*Repair, build up or shield the membranes: Eucalyptus, Rosemary, Pine, Sage, Thyme, Tea Tree.
*Antiviral and antibacterial: Peppermint, Juniper, Myrrh, Cinnamon, Bergamot, Lemongrass, Lavender, Clove, Rosemary, Oregano, Ginger, Manuka, Eucalyptus, Ravinsara
*There are essential oils that aide in the respiratory tract in moving and the expulsion of secretions amount them are: Eucalyptus oils, Peppermint, Myrtle, Tea Tree
**THIEVES is a great essential oil that serves on many levels.
Thieves® essential oil is a blend of purifying essential oils: Clove, Lemon, Cinnamon Bark, Eucalyptus radiata and Rosemary.
“The highly antiviral and antiseptic properties of the single oils contained in this blend help protect the body from the onset of flu, candida, colds, etc. It may also help with sinusitis, bronchitis, pneumonia, coughs, strep sore throats, periodontal gum disease, teething, cold sores, canker sores, bruises, cuts, infection, slivers, and splinters pulls them to the surface.” (RefGuide4EO)

***Put Thieves on the bottom of your feet to protect against all those bugs. Putting essential oils on the bottom of your feet is the best place to have them absorbed into your body. Your feet have the largest pores on your body. 

USES for some of these Essential Oils
*Massage back and chest with Peppermint and Bergamot in a carrier oil. (Organic Castor oil would be a great carrier.)
*Fever: Lavender and Peppermint together. Bottom of feet, on the forehead. (Keep away from eyes) If it would happen to get in your eye, hold a bit of coconut oil to the corner of the eye and it will stop the irritation.
*Add Lemon essential oil to your drinking water and help your body not only sustain an alkaline state but give rise to the production of white blood cells.
*Diffuse a combination of essential oils close to where you sit or by your bed throughout the night. Make it strong, 30-40 drops of essential oils in the diffuser.

“GARY’s RAINDROP IN A BOTTLE”
25 DROPS OF VALOR ESSENTIAL OIL
11 DROPS OREGANO ESSENTIAL OIL
5 DROPS THYME ESSENTIAL OIL
5 DROPS CYPRESS ESSENTIAL OIL
5 DROPS WINTERGREEN ESSENTIAL OIL
5 DROPS MARJORAM ESSENTIAL OIL
5 DROPS PEPPERMINT ESSENTIAL OIL
5 DROPS AROMA SIEZ ESSENTIAL OIL

Fill 5ml bottle with the recipe for quick application. If you do not have anyone to apply it to your spine put the oil on the bottom of your feet on the spinal reflexes of your foot. Add a carrier oil on top of the raindrop essential oil application that you have mixed in your bottle. This is a great way to enhance the immune system.
The Raindrop Technique is designed to bring balance to the body with its relaxing and mild application.
The Raindrop Technique will help align the energy centers of the body and release them if blocked. No hard pressure or force need to be applied to the body to create change. Force is never necessary to make a change.


Important Young Living SUPPLEMENTS to include:
**Vitamin C (tablet or chewable)
**Vitamin D3 with Lemon balm or Melissa essential oil. (Antibacterial, antidepressant, antihistamine, antimicrobial)
**YL Immupro chewable – has mushrooms, zinc, copper and selenium all important for immune health.
**Inner Defense – a supplement to ingest that has all the Thieves essential oils plus Oregano which is said to be a natural antibiotic.
**Quercetin is important to add for your immune system. (Not a Young Living Supplement but very important)
These supplements and essential oils are all key to building your immune system. They are a great defense to work in your favor when exposed to or coming down with an illness. Mushrooms along with Essential Oils have antiviral properties. In our world of some unexpected viruses it is wise to keep our bodies prepared and a step ahead to create a fighting chance in staying healthy.


Adaptogenic Essential Oils

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WHAT ARE ADAPTOGEN ESSENTIAL OILS
An adaptogen essential oil can either stimulate or relax your nervous system depending on what your body needs. So adaptogen essential oils help the body to adapt to external stress and normalize bodily function. Not all essential oils have this duo personality. Here are the adaptogenic essential oils to reach for if you are unsure of what your body or mind may need.

LAVENDER is a universal oil that has traditionally been known to balance the body and to work wherever there is a need. If in doubt, use lavender. It has calming, sedative, antidepressant, and anti-inflammatory properties. My most go to essential oil to put in a blend is Lavender.
LEMON promotes clarity of thought, and invigorates. Studies find it boosts immunity, helps with relaxation and reduces depression.
PEPPERMINT purifies and stimulates the conscious mind. It also improves mental accuracy
BERGAMOT helps relieve anxiety and lifts your mood.
GINGER is gentle and stimulating to help boost energy level.
It helps with physical energy and courage.
CEDAR WOOD stimulates the limbic brain, the part of the brain which is the center of our emotions. It stimulates the pineal gland which increases melatonin. It is calming and purifying.
ORANGE is uplifting, it induces relaxation, reduces depression and helps boost immunity.

A blend to create a super adaptive boost would be to combine three of these essential oils together. For example, combine Lavender, Lemon and Bergamot.
Another way to incorporate these adaptogen essential oils is to know exactly what you need to address and make a blend with that one particular essential oil to address your need and add one of more adaptogen essential oils to that blend boosting the effectiveness of your blend. For example, you are experiencing grief, sadness or loss you can make a blend containing your pick of essential oils known to address those certain issues you are experiencing along with the adaptogen essential oil.
Knowing that Rose, Chamomile, Jasmine, Sandalwood, Frankincense, or Cinnamon essential oils help with grief use any one of these oils to make a blend and add one or two adaptogenic essential oils to your blend.
A diffuser blend that I would put together to address grief during sleep at bedtime would be:
4 drops Chamomile
10 drops Lavender
5 drops Bergamot
5 drops Orange