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Summer Afternoon Lemonade Cooler

katie strakosch

Hydrate and nourish your body with this easy recipe. It’s versatile so you can mix and match herbs that support your body based on your health focus. Lemons are naturally detoxifying and anti-inflammatory, local honey boosts the immune system and fresh herbs can energize or relax you depending on selection.


Ingredients

  • Juice of 3 lemons
  • 2 cups sparkling water
  • 1-2 tablespoons raw and local honey
  • 2 cups ice
  • 2 tablespoons fresh herbs (I love the combination of rosemary and lavender)
  • Pinch of Himalayan salt
    **Makes 3 servings

Preparation

  1. Place lemon juice, mineral water and honey into a blender, add ice and pulse to crush ice.
  2. Add herbs and salt and pulse for one moment.
  3. Pour into mason jars. Garnish with sprig of fresh rosemary. Serve immediately

Enjoy making a batch, pour into your favorite mason jars and kick your shoes off while you relax and sip a glass of summer afternoon bliss.

Farmer’s Market Vitality Salad

Vanessa Siravo

farmersmarket

This fresh and vibrant salad sourced with mainly local ingredients is packed with color, nourishment and flavor. The greens offer a load of nutrients to add a glow to the skin and cleanse the blood. The carrots provide antioxidants to the body. Beets support natural detoxification through the liver. Avocado provide internal hydration for the skin and naturally lowers cholesterol levels in the body. Pumpkin seeds are a source of essential fatty acids and provide zinc to the body, which boosts immune function and help reduce stress levels in the body. Raw sauerkraut improves digestive health, protects heart health and helps eliminate inflammation in the body. 


Ingredients

  • 4 cups greens of choice such as arugula, kale, watercress
  • 1 cup carrots, peeled and cut into matchsticks
  • 2 beets, peeled and cut into half-moon slivers
  • 1 avocado, peeled and cut into slices
  • ½ cup raw pumpkin seeds
  • ½ cup raw sauerkraut

Dressing

  • 2 tablespoons apple cider vinegar
  • 1 tablespoon fresh herbs, chopped (rosemary, sage, thyme)
  • Himalayan salt 
  • Fresh ground pepper

Preparation

Rinse greens and drain. Place greens in individual bowls. Add carrots and beets. Mix in avocado. Scatter pumpkin seeds over greens. Add sauerkraut. Drizzle dressing over salad just before serving. Enjoy!

Two Brains, One Body

Vanessa Siravo

Did you know that your gut serves as your second brain?

Research has shown that the body is actually composed of more bacteria than cells. Wow! These trillions of bacteria are called the microbiome. Most of those bacteria reside in our gut, sometimes referred to as the gut microbiota, and they play multiple roles in our overall health.

Our gut microbiota play a vital role in our physical and psychological health through its own neural network: the enteric nervous system (ENS), a complex system of about 100 million nerves found in the lining of the gut. The ENS is sometimes called the “second brain,” and it actually arises from the same tissues as our central nervous system (CNS) during fetal development.

Your gut produces more of the neurotransmitter serotonin, which is known to have a positive influence on your mood, than your brain does. 90-95% of serotonin is released from the gut. Serotonin is the ‘happy, feel good’ hormone in our body.


How do you support both brains through food?

Boost your gut health, brain health, mood, immune function by incorporating fermented foods into your diet.

What are fermented foods?

Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This fermentation process preserves the food. It also creates beneficial enzymes, B-vitamins, Omega-3 fatty acids, and strains of probiotics.

Where do I find fermented foods?

Fermented Foods include sauerkraut, miso, tempeh, kimchi, natto as well as kefir and fermented coconut water

Fermented foods have been explored throughout many cultures due to their health benefits.  Some of these cultures include:

  • During the Roman era, people consumed sauerkraut because of its taste and health benefits.
  • In ancient India, it was common to enjoy lassi, a pre-dinner yogurt drink. This traditional practice is anchored on the principle of using sour milk as a probiotic delivery system to the body.
  • Bulgarians are known for their high consumption of fermented milk and kefir, and for their high level of health.
  • Ukrainians consumed probiotics from a fermented food list that included raw yogurt, sauerkraut, and buttermilk.
  • Various Asian cultures ate pickled fermentations of cabbage, turnips, eggplant, cucumbers, onions, squash, and carrots, and consume these fermented treats until today. - sourced from Dr. Mercola

Why are fermented foods so beneficial?

They boost the body’s supply of Probiotics.  Eating and drinking fermented foods and drinks can:

  • introduce beneficial bacteria into your digestive system and
  • help the balance of happy bacteria in your digestive system
  • have been shown to improve and support bowel health
  • improves digestion
  • fights candida
  • improve immunity
  • support mood
  • eliminates allergies

Some of my favorite brands of fermented foods include:

  • Eden Organics
  • Bubbies
  • Hawthorne Valley Farms Sauerkraut and Kimchi
  • South River Miso Company
  • GT Kombucha
  • Kevita
  • Cheers to a healthy and happy gut!

Rose Cardamom Latte

katie strakosch

This combination is divine femininity in a mug. It's sensual and fragrant.

This drink is a great source of Vitamin C and antioxidants to support the immune system and maintain healthy skin. Rose petals support reducing inflammation in the body and promote cellular rejuvenation.

This tea invokes a sense of calm and sweet stillness with every sip.


Ingredients 

  • 8 oz coconut milk (you could also use almond, rice or regular)
  • 2 oz water
  • 1 tbsp rose tea 
  • 1 tsp cardamom
  • optional sweetener such as local honey, to taste

Method

  1. Combine milk and water in a small saucepan over medium heat.
  2. Bring to a simmer, then add tea. Please note, if you are using tea in a bag, cut it open and add the leaves directly so that the liquid can really absorb the flavor.
  3. Allow to simmer over low heat for about 2 minutes.
  4. Remove from heat and allow to steep for 5-7 minutes. Strain. Pour in a mug and enjoy!

Cheers!

The Morning After….

katie strakosch

And so, it happened again. You swore to yourself that the last time would be the final time. You know how you feel afterwards. You feel empty, embarrassed, full of shame..and that hangover!

So here it is, the morning after. 

Your belly hurts. Your head is foggy.

Memories of last night still linger.

It all started a few weeks back. You gave yourself the pep talk when you started seeing the signs in stores. 

You told yourself to hold out. After October 31, it was out of sight and out of mind..

But, it sure was a decadent end.

Now here you are with that sugar hangover….

It’s not the end of the world. You might feel sick now, but trust that it needs to work its way of your body.

The emotional component might linger longer than the physical. 

You find yourself in that vicious cycle of negative self-talk. You feel ashamed that you gave in so easy to that bowl full of sweets.


So what now?

First things first, beauty.

You are going to stand up, roll your shoulders back and strut your way into your kitchen.

Once there, you are going to fix yourself a cup of warm water with a shot of apple cider vinegar and a slice of fresh lemon. You are going to serve it in the prettiest mug you can find. Love up that liver of yours as you sip your tea.

Then, you are going to fix yourself the most nourishing breakfast you can craft together. It’s going to be full of healthy fats like avocado and eggs (use the yolk, baby). It’s going to have dark leafy greens mixed into it. Then you are going to sit down and enjoy it.

Throughout the day, continue to sip warm water with lemon to support digestion. 

Need some extra support here? Add a teaspoon of fresh, minced ginger. You can also explore digestive enzymes that can ease distress. Here is of my favorite brands: http://www.pharmaca.com/renew-life-digestmore-ultra-45-vcaps.

Continue to nourish your body with protein-rich foods. Enjoy a hearty and colorful salad topped with your favorite type of wild fish or organic meat. Add a heaping spoonful of sauerkraut or kimchi to give your digestive tract more love. 

Finish the day with a blood sugar balancing and mineral rich soup. Here is a recipe for you. Here is a recipe for you.


Vibrant Body Tonic Soup

Ingredients

  • 1 cup cooked quinoa or other gluten free option such as amaranth or rice
  • 1 small leek, sliced into thin crescents
  • 1 cup shitake mushrooms, sliced
  • ½ cup carrots, chopped
  • 1-inch piece of fresh ginger root, thinly sliced
  • 2 cloves of garlic, minced
  • 1 cup turnips, roughly chopped
  • 2 tablespoons extra virgin olive oil
  • 5 cups water or vegetable broth
  • 2 tablespoons gluten free miso, or to taste
  • ¼ cup parsley or cilantro, finely minced

Preparation

  1. In a large pot over medium heat, sauté leek, turnips, carrots, ginger root and garlic in olive oil until vegetables are tender.
  2. Add water or stock and bring to a boil. Add mushrooms.
  3. Lower heat, cover, and simmer for another 20 minutes.
  4. Remove a cup of soup broth and dilute miso into it.
  5. Then, add to soup.
  6. Turn off heat and add parsley to soup.
  7. Cover and allow to stand for 5 minutes.  
  8. Add quinoa or other grain to soup bowl and top with soup.

Need some ideas for teas?

My favorites include Traditional Medicinals Turmeric Ginger, Belly Comfort or Ginger Aid

Remember, it’s a new day.. Forgive and nourish yourself deeply today.

Superfood Pumpkin Pie Smoothie

katie strakosch

This smoothie is loaded with anti-inflammatory properties, supports a healthy digestive tract and boosts the immune system.


Ingredients

  • ½ cup full-fat coconut milk (Native Forest is my favorite)
  • 1 tbsp. collagen powder (supports hair, skin tissue, muscle, cartilage, ligaments and blood cell growth)
  • ¼ cup organic pumpkin puree, canned or homemade (no sugar added)
  • 1-2 tbsp. pumpkin pie spice: cinnamon, nutmeg, ginger and clove
  • Pinch of Himalayan salt
  • 1-2 cups ice
  • **optional add-in scoop of maca powder

 Makes 1 serving


Method

  1. Add all ingredients to a blender
  2. Blend until smooth. 
  3. Enjoy!

Goddess Glow (nearly) Raw Pumpkin Pie

katie strakosch

This recipe is dairy free, dairy free and vegan. It’s loaded with essential fats, antioxidants and anti-inflammatory properties. It’s decadent, creamy, and satisfying, just like traditional pumpkin pie. You can modify and adjust the ingredients to work with your taste preferences. Feel free to explore different nut blends and spices that you enjoy.

This recipe makes 4-6 mini pies OR one large pie.


Ingredients

For the Crust: 

  • 1 cup dates, pitted and soaked for 15-20 minutes
  • 1 cup raw pecans and walnuts, rinsed and soaked for 20 minutes
  • 1 tbsp. coconut oil
  • 1/2 cup shredded coconut flakes
  • 1 tbsp. cinnamon

Additional ½ cup of coconut flakes for bottom of pie crust

For the Filling:

  • 2 cups organic pumpkin puree (canned or homemade)
  • 1 cup raw cashews, rinsed and soaked for 20-30 minutes
  • ¼ cup coconut milk
  • ¼ cup local honey or maple syrup
  • 2 tbsp. organic coconut oil
  • 1-2 tbsp. pumpkin pie spice: cinnamon, nutmeg, clove and ginger
  • 1 tsp vanilla
  • pinch of Himalayan sea salt

**Optional topping of Coconut Cream:

For the Cream:

  • 1/2 cup of coconut water + remainder of coconut milk liquid
  • ½ cup raw cashews, soaked for 30 minutes
  • 1 cup shredded coconut flakes
  • 3 big spoonfuls of coconut oil
  • 1 tsp of coconut or vanilla extract
  • Pinch of Himalayan salt
  • Raw local honey, to taste

Method

For the Crust:

  1. Add all of the base ingredients to a food processor and pulse until ground and crumbly mixture forms. It should stick together easily, but be mindful not to over-process as the mixture will become too smooth.

  2. Sprinkle a layer of coconut shreds onto the bottom of your pie pan or mini tart pans.
  3. When your base mixture is ready, spread it out evenly, pushing some up the sides to make the pie edge, and then pressing it firmly into place all over the pan.
  4. Set the base in the fridge to harden while you make the rest of the pie.

For the Filling:

  1. Add all of the ingredients to the food processor and process until smooth and creamy, scraping often. It should be thick, with no lumps in it. You can add additional sweetener and spices if you prefer. 
  2. When the filling is finished, spread it on top the base, smooth it out.

For the Cream: 

  1. Add all of the ingredients to the food processor and process until smooth and creamy, scraping often. This requires a bit of pulsing the mixture, then giving it a stir to mix everything together. It should be thick, with no lumps in it. You may want to add more liquid as well. You can add additional sweetener if you prefer.
  2. How to Enjoy the Pie:

Leave in the fridge until ready to serve.

Just before serving, garnish with cinnamon.

Store leftovers (if there are any) covered in the fridge.

Chaga Chia Pudding

katie strakosch

This powerhouse pudding is loaded with anti-microbial, anti-inflammatory and immune boosting properties!

It can be enjoyed as an energizing breakfast, a sweet afternoon treats or a savory dessert.

This is a whole body lovin’ recipe during the colder months when our immune systems need a boost.


Ingredients

  • 1 cup unsweetened coconut or almond milk
  • 1 tbps Chaga powder
  • 4 tbsps chia seeds
  • 2 tbsps raw cacao powder 
  • 1 tsp coconut oil, melted
  • 1 tsp cinnamon
  • 1 tsp nutmeg and clove
  • 1 tbsp honey, optional to garnish
  • Garnish with goodies like crystallized ginger, cacao nibs, goji berries, coconut flakes 

Method

  1. Combine all ingredients except honey and optional goodies into mason jar.
  2. Cover lid.
  3. Shake until ingredients are combined together. 
  4. Place the glass jar in the fridge for at least 1 hour.
  5. Ideally, make the chia pudding the eve before and chill It in fridge.
  6. When you are ready to serve, garnish with honey and garnish goodies. 

Cheers!

Creamy Butternut Squash Soup

katie strakosch

squashsoup

Ingredients

  • One large butternut squash
  • 2 tablespoons coconut oil or extra virgin olive oil
  • 1 large onion, chopped
  • 1 shallot, chopped
  • 4-6 cloves garlic, crushed
  • 3-4 stalks celery, chopped
  • 1 can coconut milk  
  • 6 cups vegetable stock or chicken stock  (you can make your own or if short on time, opt for an organic, low sodium packaged container)
  • 2 teaspoons Himalayan salt or sea salt
  • Cinnamon and nutmeg
  • 1/2 cup chopped cilantro or parsley
  • Raw pumpkin seeds for garnish, optional

Serves 6-8


Directions

  1. Preheat the oven to 425 degrees. Rinse the outside of squash and place in baking dish.  Bake squash for about 35 minutes.
  2. Let it cool for a few moments, then scoop out the cooked flesh and add it to step 3.
  3. 2. In a large 8-quart stock pot, heat oil over medium heat, add onion and sauté for about 5 minutes, then add shallot and garlic, sauté for another 2 minutes more, stirring frequently.
  4. 3. Add the celery, squash, coconut milk and vegetable stock; cover and simmer over medium low heat for about 25-30 minutes or until squash is very tender.
  5. 4. After ingredients have simmered together, the next step is to blend the soup.
  6. If you have an immersion blender, you can keep everything right in the stock pot and blend. If not, transfer ladles of the soup into a blender and blend soup in batches until all has been pureed. If you prefer the consistency to be a little chunkier, then only puree half of it. Add salt to taste. Add fresh parsley or cilantro.
  7. 5. Serve in soup bowls and sprinkle a little cinnamon and/or nutmeg on top of the soup to a dash of sweetness. Cinnamon is supportive with maintaining blood sugar levels.
  8. 6. Garnish with pumpkin seeds.

*I love adding raw kale or arugula to bottom of soup bowl. The heat of the soup will naturally wilt the greens. This adds a contrast in texture and makes it even more nutritious!

 

Summer Bliss Smoothie

katie strakosch

Whether you are on the go, heading to the beach for some sacred morning time or you are in need a boost of energy, this simple smoothie will provide you the nourishment you need.

These days, life has been busy, busy and I know that if I don't fuel my body in the morning, I will not have the energy I need to get through the day.. We all know what happens when we go for too long without eating....the hangry goddess makes an appearance..and she is not invited.


Ingredients 

  • 1 Cup of Almond Milk 
  • 1 Tablespoon of Nut Butter
  • 1 Tablespoons of Bee Pollen
  • 1 1/2 Tablespoons of Cacao 
  • 1 Handfull of Spinach
  • 1.5 Frozen Banana 

Directions

  1. Place all ingredients into blender
  2. Blend until consistency desired
  3. Enjoy

I've combined some of my favorite ingredients into this smoothie which taste good, support my adrenals and give me the energy I need. Feel free to experiment with flavor combinations that you enjoy!

Chamomile

katie strakosch

'Tis the season for slowing down and savoring the warm days that are upon us. We've found ourselves dabbling in early summer weather here on the east coast, and I am loving every minute of it!!

We can witness the transition into the vibrant season with farmer's markets popping up and late spring/early summer produce is abundant.

I was delighted when I was strolling through a GreenMarket in New York City and came upon bunches and bunches and bunches of fresh chamomile.

Can you imagine the aroma these beauties exuded?  The sweet smell can immediately calm a busy mind.

Chamomile is used to support digestive health and soothe the nervous system. It contains anti-inflammatory properties, which support reducing pain due to rheumatism, arthritis, and other painful swellings. 

Chamomile is used as an antispasmodic for menstrual cramps and gas pains.

We use chamomile in our womb wellness services as it is soothing to vaginal tissues.

In herbal folklore and myths, chamomile is believed to attract money and good fortune. 

When a handful of chamomile is added to a bath, it is believed to attract love.

When sprinkled around the house, chamomile repels negative energy, curses and spells, while bringing in good and prosperous fortune to the residents.

Ascetically, the natural chemicals of the blooms combine to bring out blonde undertones in hair and don't cause hair to dry out in the process!

Aside from the many health benefits that chamomile offers, it is quite comforting to sip a cup of chamomile tea (or iced tea during the summer months).


Recipes

I would like to share a few simple recipes on how to enjoy this beauty.

As a soothing tea: 1 cup boiling water add 2 tsp. dried flowers. Steep covered for 10 min.

Add the flowers to a salad! They are edible and quite tasty, as well as beautiful!

For a relaxing bath: Use up to 1 cup fresh or dried herb tied in tea/linen. bag. Place in tub with hot water. Try to avoid adding soap to bath, as it will coat your skin and not allow the benefits of the chamomile to be absorbed. Light a candle on the side of the bath and enjoy!

Cheers to celebrating the richness of Mother Earth's bounty!

Raw Chocolate Pie with Coconut Cream

katie strakosch

I want to share a little slice of heaven with you here.  This recipe that I am about to share with you was where it all began...  The seeds of Sunshine Kate's began sprouting many, many moons ago.

rawpie

After graduating from Bastyr University in Seattle, I spent a year living in Aspen, CO apprenticing under a holistic health guru who guided people through whole body detox programs. This was where I learned the health benefits of the infrared sauna, colon hydrotherapy, lymphatic drainage and many aspects of food preparation.

I spent my time in the kitchen juicing up concoctions, blending up soups and chopping up ingredients for the most delicious medleys of food for individuals and groups.

Here is where I learned the alchemy of raw foods, and for the purpose of today's message: RAW PIES!

I hope you enjoy this beauty. She has evolved over time, and holds sweet memories of the beginning of my passion and purpose on this journey.


INGREDIENTS

For the Base:

  • 8 figs
  • 2/3 cup raw pecans
  • 1 cup shredded coconut flakes
  • 2 tbsp raw, local honey
  • 1 tbsp cinnamon
  • Additional ½ cup of coconut flakes for bottom of pie crust

For the Filling:

  • 1 can coconut milk– use only the top white, thick layer and reserve the liquid for coconut cream
  • 1 avocado, skinned and pit removed
  • 2-3 spoonfuls of coconut oil
  • 5 dates, soaked in water for 15 minutes
  • 2/3 cup cacao powder

For the Cream:

  • 1/2 cup of coconut water + remainder of coconut milk liquid
  • ½ cup raw cashews, soaked for 30 minutes
  • 1 cup shredded coconut flakes
  • 3 spoonfuls of coconut oil
  • 1 tsp of coconut or vanilla extract
  • Pinch of Himalayan salt
  • Raw local honey, to taste

Garnish:

  • 1 cup of berries of choice
  • Sprinkle of cinnamon and cacao powder

METHOD

For the Base:

  1. Add all of the base ingredients to a food processor and pulse until ground up and a crumbly mixture forms. It should stick together easily, but be mindful not to over-process as the mixture will go too smooth.

  2. Sprinkle a layer of coconut shreds onto the bottom of your  pie pan

  3. When your base mixture is ready, spread it out evenly, pushing some up the sides to make the pie edge, and then pressing it firmly into place all over the pan.

  4. Set the base in the fridge to harden while you make the rest of the pie.

For the Filling:

  1. Add all of the ingredients to the food processor and process until smooth and creamy, scraping often. It should be thick, with no lumps in it. You can add additional sweetener if you prefer.

  2. When the filling is finished, spread it on top the base, smooth it out.

For the Cream:

  1. Add all of the ingredients to the food processor and process until smooth and creamy, scraping often. This requires a bit of pulsing the mixture, then giving it a stir to mix everything together. It should be thick, with no lumps in it. You may want to add more liquid as well. You can add additional sweetener if you prefer.


How to Enjoy the Pie:

  • Leave in the fridge until ready to serve.
  • Just before serving, garnish with berries, cinnamon and cacao powder, and slice using a warm knife.
  • Store leftovers covered in the fridge.
rawpie

Cheers!

Sweetheart Toast

katie strakosch

This quick and easy breakfast is nourishment for the body and mind. It's versatile and the ingredients can be substituted for other nut butters and fruit options. 

It is loaded with nutrients to support radiant health.

Coconut butter is the flesh of the coconut that has been ground and includes the all the fat, fiber and nutrients of coconut and not just the extracted oil.


Ingredients

  • 1 piece of gluten free toast
  • 1-2 tablespoons of coconut butter (Nutiva is our pick)
  • 1 tablespoon cacao
  • splash of warm water
  • handful of berries of choice (strawberries, blueberries, raspberries, blackberries)
  • dash of cinnamon
  • local honey, optional (we love From the Garden)

Method

  1. Toast the bread.
  2. While bread is toasting, mix together coconut butter, cacao and warm water to form creamy paste.
  3. Spread the coconut cacao mixture on the toast.
  4. Garnish bread with berries.
  5. Sprinkle cinnamon and drizzle honey over toast.
  6. Enjoy this dose of sweet love and nourishment.

Cheers! 

Hamsa Tank by Sivana Spirit (a fair trade company)

Nourishing Chaga Latte

katie strakosch

Chaga is a mushroom which grows on the side of birch trees in Siberia, Russia, eastern Europe, and some parts of the United States and Canada. 

Chaga resembles burnt charcoal in appearance and tastes nothing like a mushroom. In fact, it has the slightest hint of vanilla.

chaga

 Chaga is considered to be a 'superfood' and offers many health benefits to the body including:

It contains a high level of Beta-D-Glucans to support the immune sytem and is considered to be an adaptogen supporting the nervous system and endocrine system.

It also stimulates the production of digestive bile in the liver.

It also helps to regenerate cells and damaged tissue while promoting the growth of healthy cells.

Chaga is rich in nutrients such as  copper, calcium, potassium, manganese, zinc, and iron. It contains numerous B vitamins, flavonoids, phenols, minerals , and enzymes. 


Ingredients

  • 1-2 tsp chaga powder
  • 8 ounces water
  • 1/4 cup unsweetened coconut milk, almond milk, hemp milk (I love BPA free Native Forest Coconut Milk)
  • 1 tbsp coconut oil
  • pinch of cinnamon and cloves (you can always add more to taste
coconutmilk

Optional Ingredients

  • 1 tsp cacao powder
  • 1 tsp local honey for sweetness

Preparation

  1. Add chaga to water and simmer. The powder turns the water a dark brown color that looks similar to a cup of coffee. It is beneficial to steep the chaga for about 10-15 minutes.
  2. Add coconut milk (or milk of choice) and continue to warm.
  3. Stir in coconut oil and cinnamon.  
  4. Adjust spices to taste.

Sip warm. Enjoy!

 

Pumpkin Pie Smoothie

katie strakosch

This fall season inspired smoothie is a vibrant boost of nourishment for breakfast, lunch or afternoon snack. It’s loaded with vitamin A, B vitamins, rich in potassium, magnesium and essential fatty acids. The spices support adrenal health, blood sugar regulation and boost the immune system with their anti-microbial properties. 


INGREDIENTS

  • 1 can, pumpkin puree (organic if possible)
  • 1 cup unsweetened coconut milk, you can always add more for a richer taste
  • 1 tablespoon coconut butter
  • 1 tablespoon pumpkin pie spice (cinnamon, nutmeg, ginger and cloves)
  • 2-3 tablespoons soaked chia seeds
  • 1 cup ice
pumpkinpiesmoothie

Optional Ingredients: 

  • 1 banana
  • 1 scoop plant based protein powder of choice
  • Local honey or maple syrup, to taste

Preparation 

  1. Combine all ingredients except honey or sweetener into blend and blend until smoothie.
  2. After blending, pour into glasses, sprinkle a garnish of cinnamon on top and serve. 
  3. If you are using chia seeds, soak them for at least 20-30 minutes so they can be easily digested.
  4. If you are using a sweetener, add to individual glasses as everyone has a different level of sweet preference.


Warm Water with Lemon

katie strakosch

lemonwater

This simple ritual of sipping warm water with lemon can support digestive health, boost the energy level in the body and get the blood flowing.


Ingredients

  • 16 ounces warm water (not boiling)

  • ¼-1/2 organic lemon

  • Thumbnail length of fresh ginger root

*Makes one serving

Optional Ingredients

warmwaterwithlemon
  • Sprinkle of cayenne pepper
  • Capful of apple cider vinegar

Preparation

  1. Cut the lemon in half or quarters and squeeze juice into water. You can add lemon directly to the water as well.
  2. Peel and slice the ginger root and add to water.
  3. Add cayenne pepper or apple cider vinegar if tolerated.
  4. Sip and enjoy first thing in the morning!

Benefits of Drinking Warm Water with Lemon First Thing in the Morning

1. Boosts your immune system 

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure. 

2. Balances pH 

Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline (the citric acid does not create acidity in the body once metabolized. An alkaline body is really the key to good health. 

3. Helps with weight loss 

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. 

4. Aids digestion 

The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. 

5. Acts as a gentle, natural diuretic 

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy. 

6. Clears skin 

The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. 

7. Hydrates the lymph system 

This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of its proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration! 

Coconut Chia Seed Pudding

katie strakosch

chia.jpg

This simple and easy pudding is versatile based on desired flavors. It is loaded with essential fatty acids, anti-inflammatory spices, potassium and magnesium.


Ingredients

  • ½ -1 cup of chia seeds soaked in coconut milk

  • 1 can full fat coconut milk

  • ½ cup water or coconut water

  • 1 tsp cinnamon

  • ¼ cup shredded unsweetened coconut

  • ¼ tsp Himalayan salt

  • ½ cup fresh berries, as garnish

Preparation

  1. Soak chia seeds in coconut milk for about 30 minutes. This will give chia seeds time to swell and become softer. 
  2. Mix chia seed and coconut milk mixture with water and cinnamon in a blender or mix by hand.
  3. Pour into bowl and stir in coconut flakes.
  4. Sprinkle salt and garnish with berries.
  5. Serve in your favorite glasses.

Cheers!

*Other options: add cacao powder or nibs for a creamy, chocolaty taste

Experiment with other spice combinations: cardamom, nutmeg and ginger

FUN FRUIT AND YOGURT PARFAIT

katie strakosch

Parfaits are great for breakfast. They give you fuel for your body. They are also delicious after-school snacks too!

Experiment with flavors and colors that you like! Try a new one every time you make it!

 

 


Ingredients:

  • Yogurt – vanilla can be really yummy!

  • Fresh or frozen fruit you like, chopped

  • Granola or graham cracker crumbles

**You can turn this into a chocolate flavor smoothie by mixing in chocolate chips or cocoa powder.


Directions:

  1. Place the ingredients on a table.

  2. Peel skins of fruit like mango, banana or anything else with tough skin that you can’t eat.

  3. Layer ingredients in a short drinking glass or jar.

  4. Make it colorful and creative!

Enjoy your fancy fruit and yogurt parfait!