Whole jar Grillos pickles, chopped
2 TB fresh jalapeno, chopped
1 c green onion, chopped
1.5 c nonfat Greek yogurt
8 oz whipped cream cheese
1/2 c sour cream
1 c shredded cheese
1 pk ranch seasoning
Dash of hot sauce
2 TB bacon bit
2 TB pickle juice
Combine all ingredients. Put back in the Grillo's Jar to serve.
Glutathione is one of the most important molecules for your health. It's know as the master antioxidant because it helps support the bodies natural detox pathways. Glutathione resided in every single cell in your body, and it helps support the release of toxins.
#1 Cook noodles per instruction. While noodles boil, mix together, hoisin, soy, sesame oil, honey and salt and pepper. Heat a little olive oil in a skillet and add to it the garlic until fragrant. Add the sauce, then toss in the cooked noodles. Garnish with the sesame seeds and green onion.
1 hour of exercise
2 cups of herbal tea
3 liters of wae
4 balanced meals a day
5 colorful fruits daily
6 minutes of deep breathing
7 minutes of stretching
8 hours of sleep
9 page of a book
10 minutes of meditating
11 minutes of morning sunlight
12 grams of nuts or seeds
13 minutes of walking after meals
14 deep belly breaths before bed
15 seconds of cold water on your face to lower stress
16 minutes away from your phone before sleep
17 seconds of gratitude for what you have
18
Glycinate-sleep and sress
Citrate- digestion and constipation
Malate- energy and muscle recovery
Threonate- brain and focus
Taurate- heart and nervous
Oxide- laxative
Topical- muscle relaxation and cramps
#1
1/2 c water, at room temp
1/2 c apple cider vinegar
1 1/2 TB raw sugar
1 1/2 tsp fine sea salt
1/4 tsp red pepper flakes, optional
20 twists of freshly ground black pepper
2 springs of fresh dill, roughly chopped
2 cloves garlic peeled and smashed
1 bay leaf
Fill the jar with chopped cucumbers, pack tightly with bay leaf, dill, garlic.
in a separate jug, mix together the water, apple cider vinegar, raw sugar, salt, and black pepper until the sugar and salt have dissolved.
Pour the liquid over the cucumbers until they're completely covered. Seal the jar and place it in the fridge ovenight
#2
5 cups water.
5 tsp sea salt
1 c vinegar
1/2 tsp yellow curry powder
veggie of your choice, carrots, cabbage, sweet peppers, etc
slice veggies and pack in jar.
In a small pot, bring the water, salt, vinegar, and curry powder to a gentle simmer.
Stir until the salt dissolves and remove from heat. Pour he hot brine over the veggies until fully coered.
Let cool, close the lid and refrigerate.
Ready in 24-48 hours and even tastier on day two.
Add 2 tsp coconut oil when cooking rice. Refrigerate overnight to increase resistant starch and reduce glucose spikes.
#1
1 pk of unflavored gelatin
1 c hot water
1/2 c cranberry or pomegranate juice
Mix the gelatin with hot water in a bowl until fully dissolved. Add juice and stir. For a warm drink, serve immediately. To make a soft gel or cubes, pour the mixture into a mold and chill until set.
#1
seasoned ground beef
avocado
shredded cheese
boiled egg
#2
cukes
olives
tomatoes
sliced swiss
avocado
1/2 c ground turmeric
1 TB ground cinnamon
1 tsp fresh ginger, grated or minced
1 tsp pepper
1/4 c coconut oil
1 c water
optional maple syrup or honey to taste
adaptogen powders are also a nice addition; ashwaganda, shatavari, eleuthero, dong quai
Combine all ingredients in a sauce pan and simmer over medium low heat.
Whisk ingredients together allowing water to evaporate and a paste to form. Remove from heat once you've reached desired consistency.
Store in a jar with a lid in a refrigerator for 1-2 weeks.
Add 1/2- 1 TB of paste to hot water and stir. Drink.
1/2 c old-fashioned oats
1/2 c egg
scoop vanilla protein powder
1/4 c unsweetened applesauce
1/4 tsp cinnamon
1/2 c fresh blueberries
1/4 tsp baking powder
1 pinch salt
#1
Dip
1 c cottage cheese
1/2 c cheddar cheese, shredded
1 TB taco seasoning
salt
#2
flatbread
1/2 c cottage cheese
1 egg
1-2 TB parmesan
spread think on parchment
Air fry 375 for 8-10 minutes
It turns into a flexible, golden flatbread
Use for wraps, pizza sandwiches
1/2 c raw organic apple cider vinegar
1 c olive oil
1/4 c fresh basil
2-3 TB raw honey
2 Garlic cloves
1 tsp Celtic sea salt
Place all ingredients in a wide mouth glass jar and blend with stick blender or food processor.
Lemon Vinaigrette
1/2 c extra virgin olive oil
1/4 c fresh lemon juice, about 2 lemon
1 TB Dijon mustard
1 TB honey or maple syrup
1 garlic clove, minced
salt and pepper
24 oz water
2 TB lemon juic
1 TB apple cider vinegar
1/4 tsp pink salt
1/4 tsp ground ginger
2 ripe bananas
1 1/2 c oats
1/4 c peanut butter
1/4 c chocolate chips
mash bananas, mix everything together, scoop onto a baking sheet. bake at 350 for 15 minutes.
Cottage cheese peanut butter oat cookies
1 c cottage cheese
1 1/4 c oats
1/3 c peanut butter
1/4 c honey or maple syrup
1 ripe banana
1 egg
2 TB unsweetened cocoa powder
1 pinch salt
mix and bake
1 ripe banana
1/4 c peanut butter
1 TB maple syrup
1 c rolled oats
1/3 c chocolate chips
1/3 c chopped peanuts
In a small bowl, combine the mashed banana, peanut butter and maple syrup. Stir in oats. Fold in chocolate chips and chopped peanuts. Scoop onto a lined baking sheet and flatten this batch made 6 cookies. Bake 375.
1 c canned coconut milk
1.4 c chia seeds
2 TB honey or maple syrup
1/4 c unsweetened shredded coconut
1/2 tsp vanilla
1 can drained chickpeas
1/2 c peanut butter
1/4 c maple syrup
1/2 tsp vanilla
1/4 c chocolate chips
6 persian cucumber, diced into small cubes
1 lg beefsteak tomatoes, diced into small cubes
1 mall red onion, finely diced
1 bunch fresh green mint, finely chopped
dresssing:
juice of 1/2 lemon
juice of 1/2 lime
salt
black pepper
pinch of cumin
pinch of sumac
extra virgin olive oil
#1
1 c cottage cheese
2 lg eggs
1/4 c rolled oats
1/2 tsp baking powder
1/4 tsp vanilla extract
pinch of salt
#2
1/2 c cottage cheese
2 large eggs
1/4 c whole wheat flour
1/4 c milk
1 tsp vanilla
salt
butter or oil for cooking
Add cottage cheese, eggs, whole wheat flour, milk, vanilla and salt to the blender. Blend until smooth and let the batter rest for 5-10 minutes. Heat a nonstick skillet over medium heat adn lightly grease with butter or oil.
Cook pancakes.
2 cans chickpeas, drained and rised
1/2 c dried cranberries
1/2 c chopped walnuts or pecans
1/4 c red onion, finely diced
2 TB chopped fresh parsley
Vinaigrette:
1/4 c fresh orange juice
1 tsp orange zest
2 TB olive oil
1 TB apple cider vinegar
1 TB honey
salt and black pepper
2 TB soy sauce
1 TB rice vinegar
2 TB honey
2 cloves, minced garlic
1-2 tsp Lime
3 TB water
1 tsp sesame oil
1 tsp sesame seeds
Peanut Dressing:
1/4 c creamy natural peanut butter
juice of 1 lime
2 tsp maple syrup
1 TB white vinegar
1 TB soy sauce
1 tsp sriracha, optional
3 TB water
For the bowl:
4 oz dried vermicelli noodles
1 tsp olive oil
4 Cups romaine, thinly sliced
1/2 red bell pepper, thinly sliced
1/2 c bell pepper, thinly sliced
1/2 c red cabbage, thinly sliced
1/2 carrot, thinly sliced
1/2 cup cucumber, thinly sliced
2 TB fresh basil, sliced
2 TB peanuts, chopped
For the chicken:
1 chicken breast
2 tsp olive oil
Salt and pepper
mix 3 chopped hard-boiled eggs with 2 TB mustard and 1/2 c cottage cheese until smooth and fluffy. Sprinkle with paprika and black pepper on top for flavor.
Takes just like classic egg salad but lighter, creamier and packed with 35 g of protein!
400 g (.88 lbs) frozen peas
Pinch of chili flakes
Zest of 1 lemon
2 TB good quality extra virgin olive oil
Generous pinch of flaky sea salt
Place the frozen peas in a bowl and cover with freshly boiled water. Leave for 1-2 minutes until fully defrosted. Drain well.
Transfer to a bowl and add the lemon zest, chili flakes, olive oil, and salt.
Toss well to combine. Taste and adjust seasoning if needed.
Serve immediately, or allow to sit for 10-15 minutes for the flavors to develop.
Makes 3 pints
2 oranges
2 lemons
1 cup chopped ginger
1/4 cup turmeric or 1 cup chopped turmeric root
1 TB black pepper
1 TB cayenne pepper
1/2 cup apple cider vinegar
4 cups water
I prefer to make a big batch like this and put some in the freezer for later and some in the fridge for immediate use.