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2116 Sunset Ave
Ocean Township, NJ, 07712


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week 1

How to Create an Inner Flow Outer Glow Smoothie | Week 1

katie strakosch


A smoothie is a wonderful way to deliver a grand slam of vitamins and nutrients to your body. Smoothies can be enjoyed for breakfast, lunch or a high-energy snack. The combinations of flavors are endless. Be creative and explore to discover what you enjoy. 


1. Choose one base:  8-10oz of liquid per one serving  

  • Raw Coconut Water, Coconut Milk, Almond Milk
  • Tea
  • Water

2. Add your greens:

  • Green powder (serving size is according to package) 
  • Fresh Greens such as Kale, Spinach, Arugula 1-2 cups

3. Add your healthy fats, fiber & fruit:  **choice one from each bullet point**

  • Coconut Oil or Almond Butter 1 TBSP OR ½ avocado
  • Chia Seeds or Flax Meal 1 TBSP
  • Fruit of choice (frozen or fresh) berries, ½ banana, mango1/2 cup 
  • You can add a plant protein of choice as well such as Amazing Meal, Plant Fusion or Garden of Life

4. Add a boost:

  • Cacao (#1 Superfood)-top antioxidant source, rich in magnesium for adrenal and hormonal support, adds a creamy cocoa flavor

Sweeten it up if you desire with honey and, or cinnamon. 

Place all of the ingredients into a blender. Blend until smooth.  Enjoy!


Farmer’s Market Vitality Salad | Week 1

katie strakosch

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. 



  • 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 or hemp seeds
  • ½ cup raw sauerkraut


  • 3 tablespoons cold-pressed olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon fresh herbs, chopped (rosemary, sage, thyme)
  • Himalayan salt
  • Fresh ground pepper


  1. Rinse greens and drain.
  2. Place greens in individual bowls.
  3. Add carrots and beets.
  4. Mix in avocado.
  5. Scatter pumpkin seeds over greens.
  6. Add sauerkraut.
  7. Drizzle dressing over salad just before serving.



Sweet Potato and Lentil Soup | Week 1

katie strakosch

This soup is a powerhouse of protein, B vitamins, fiber and antioxidants. It’s delicious to eat on by itself, or can be even more savory by adding a handful of greens to the bottom of your soup bowl (for an added boost of nutrients). This soup is geared towards nourishing adrenals and stabilizing blood sugar. Enjoy it for lunch or dinner.



  • 1 lb. sweet potatoes
  • 1 cup of green or red lentils, soaked and rinsed
  • 2 cloves garlic, chopped
  • ¼ cup chopped onion
  • 4 cups chicken or vegetable broth
  • ½ tsp. Himalayan salt
  • ½ tsp. ground black pepper
  • Chopped cilantro or parsley, to garnish

**Makes 6 servings


  1. Place sweet potatoes, lentils, onion, garlic and broth in a large pot.
  2. Bring to a boil over high heat, reduce to low heat, cover, and simmer until lentils are very tender (about 30-40 minutes).
  3. Let soup sit, uncovered, 10 minutes.

I love that you have options with the texture of this soup. You can keep it chunky, or use a blender to puree soup until smooth. Stir in salt and pepper, to taste. When soup is ready to serve, garnish each soup bowl with cilantro.