Recipes for Healthy Eating

Ingredients:

Directions:

1. Oil a 5-6 cup mold.
2. Cook carrots in water.
3. When water boils cover and cook for 15 minutes.
4. Add agar and boil another 10 minutes.
5. Put carrot/agar mixture in the blender and add the remaining ingredients.
6. Chill uncovered for 1 hour.
7. Cover and chill for 12 more hours.

Ingredients:

Directions:

• Combine all ingredients in a Cuisinart and blend until smooth. Top nori sheets with dressing, sprinkle with black sesame seeds, and dry at 115°F.

Ingredients:

Ingredients:

Directions:

• Place all items in the Vita-mix, turn on, turn up and blend on high speed until creamy smooth. One full blender makes 8 cups smoothie. So it can make 8 – 8oz smoothies OR 5 – 12oz smoothies for guests.

Ketchup

Mustard

Avocado Mayo

Sour Cream

Superhero Lemonade Tonic

This recipe makes 2 Liters.

Ingredients:

Directions:

• Add all ingredients to a blender and blend on a low setting. It can be served at room temperature or over ice.

E3 Shooter

This recipe makes 1 cup.

Ingredients:

• 2 Tablespoons E3 Live
• ¾ cup Coconut Water
• A squeeze of fresh lemon juice

Properties of E3 Live:

Antiaging, Relief from headaches, Energy booster, Sleep Improvement, Better digestion, Weight loss, Greater concentration and focus, Less Anxiety, Improves Memory.

Blue green algae also contain about 60 to 70% of vegetable protein, and provide all the essential amino acids.

A rich source of calcium, iron, vitamin B12, enzymes and antioxidants make the blue green algae an ideal food for both adults and children.

Juicing

Base Juice Recipe:

• Celery
• Cucumber
• A sweet fruit of your choice
• Lemon

Additional Ingredient Options:

Juicing Instructions:

1. Cut off the ends of celery. Slice cucumber and beets, leaving the skin on.
2. Add parsley, cilantro, peeled and diced pineapple, and the other items.
3. Drink juice immediately to retain nutritional value, as the enzymes break down rapidly and it will oxidize.

Notes on Juicing:

• Celery: Solves acid reflux and adds water content.
• Cucumber: Hydrating and good for osteoporosis.
• Lemon: Hydrating.
• 3-Day Juice Cleanse: A cleanse offers extraordinary health benefits like detoxification while retaining minerals and vitamins. Drinking liquids for a day allows your digestive system to rest and acts as a “spring clean” for your system.

Nut Milks

General Note: You need a high-speed blender for these recipes.

Almond Milk (Keeps for one week max):

• 1 cup Raw Almonds (not roasted)
• 1 liter of liquid (water)
• Pinch of salt
• Sweetener: 1 full dropper of liquid stevia OR 2 Tbsp Maple Syrup

Directions: Blend all ingredients for 1-2 minutes and strain through cheesecloth.

Hemp Milk:

• 1 cup of green hemp seeds
• 1 liter of water
• 2 Tbsp of maple syrup

Directions: Blend ingredients and cover milk in the fridge.

Chaga & Reishi Mushrooms

General Information:

• Chaga is a medicinal mushroom and tonic herb that can be taken daily. It’s hosted on Birch trees and is indigenous to North America.
• Adding Vitamin C (like blue-green algae) can multiply its effects.
• Chaga and Reishi create LONGEVITY and can be included in a daily regime for health, happiness, and an improved immune system.

How to Make Chaga & Reishi Tea:

1. Take a whole chunk of Chaga and bring it to a boil, then immediately turn off the heat.
2. Put a lid on the pot and leave it overnight (10 hours).
3. You can add Reishi mushroom for the last 20 minutes of the process.

Raw Chocolate

General Information:

• The Cacao seed is the fruit that chocolate is made of. It has mineral properties, assists with neurotransmitters, and creates a sense of euphoria.
• Raw cacao has 2000x the antioxidants of blueberries.

Raw Chocolate Recipe:

• Melt the Base: Place 1 lb of Cacao Paste in a glass bowl over a pot of boiling water to melt. Remove from heat and let it cool until just warm.
• Add Creaminess: Add Almond Butter or Coconut Oil (about 20-30% of the volume of the cacao paste).
• Add Sweetener: Add maple sugar/syrup or raw honey to taste.
• Add Powders: Mix in 1 ½ heaping Tbsp of Maca powder and 1 ½ heaping Tbsp of Lucuma powder.
• Add Berries: Mix in 1 Tsp (or ½ Tsp of 3x concentrate) of organic Shizandra Berries.
• Set the Chocolate: Pour the mixture onto wax paper. Garnish with goji berries, mulberries, sea salt, and spirulina crunchies. Set in the fridge to harden.
• To Make Truffles: Place in the fridge for 20-30 minutes until partially firm, then roll into balls and set in the freezer.

Frozen Desserts (Ice Creams & Sorbets)

General Ice Cream Instructions: (for Vitamix-style blenders)

1. Place a layer of ice cubes in the blender first.
2. Add your ingredients.
3. Top with another layer of ice cubes.
4. Blend using the tamper in a 4-corner motion until smooth. Enjoy immediately.

Vanilla Hemp Chocolate Chip Ice Cream:

• 3 Tbsp Hemp butter (or other nut butter)
• 3 Tbsp maple syrup or raw honey
• 1 Tsp vanilla extract
• (Ice, as per general instructions)

Breakfast/Pre-Workout Sorbet:

• Base: Frozen fruit on the bottom (acai, strawberry, blueberries, banana, etc.)
• 1 ½ heaping Tbsp Raw Cacao powder
• 1 Tsp vanilla extract
• Micro Algae protein powder (elite green protein)
• 2 Tbsp raw honey
• Topping: Bee pollen
• (Ice, as per general instructions)

Recommendations

Suggested Reading:

• Superfoods by David Wolfe: A great reference tool with a multitude of recipes.
• Beauty Detox Diet by Kimberly Snyder: Explains food combinations, offers a meal plan, and explains how to free up digestive energy.

Suggested Products & Websites:

• Vivapura: Advanced nutrition (order online/ship).
• WarriorForce Super Foods/Products
• E3 Live – Blue Majik
• Chagamama.com: To order Chaga mushrooms (5 lbs is about a 1-year supply).

Chunky Monkey Protein Shake

Ingredients:

Directions: Add all ingredients to a blender and blend until smooth.

Coffee Frappe

Ingredients:

Directions: Blend all ingredients, then pour over coffee grounds in a French press.

Chaga Cappucino

Ingredients:

Directions: Blend all ingredients together and enjoy.

Sanctuary Smoothie Guidelines

This guide is broken into two parts: the Standard Superfood Base, which is the foundation for all smoothies, and the Flavor Variations, which are added to the base to create the final product.

Standard Superfood Base

(All amounts are for one Vitamix carafe, making four servings)

This is the required supplement protocol for every smoothie. Add all of the following ingredients to the blender first.

Note: Please do not vary these amounts.

Flavor Variations

After you have added the Standard Superfood Base to the blender, choose one of the following flavor profiles to complete the smoothie. This is where you can be creative and flexible based on produce availability and client preferences.

#1 Banana Buttercup

• 4 frozen bananas
• 1.5 L coconut water
• 2 Tbsp Almond butter
• 2 Tbsp dried coconut flakes

Special Note: For clients with an aversion to green powders, you can eliminate the Vitamineral Green and Elite Green Protein from the base and add 3 Tbsp of Cacao powder to this flavor pack.

#2 Berry Blast Off

• 1 cup frozen blueberries
• 1 package frozen acai
• 1 cup frozen strawberries
• 4 pitted dates
• 1.5 L coconut water

#3 Original Superfoodist

• 1 cup frozen blueberries
• 2 avocados
• 4 pitted dates
• 2 Tbsp hemp seeds
• 1 Tbsp raw honey
• 1.5 L coconut water

Summer Tomato-Basil Salad “Beauty Salad”

Inspired by Sanctuary’s garden and utilizing a spectrum of vibrant colors – red, orange, yellow, green, blue, indigo, violet (chakra colors)

Use a variety of kale, swiss chard and wild arugula mix – these are bitter and high in sulphur – the very mineral that gives our skin a healthy, clear and shiny glow.

Making a creamy dressing with some acidity will help to cut the bitter and complement the salad flavors.

Basic Dressing is: 50% of each of the following – lemon juice (or other acidic liquid as listed below), olive oil and salt.

Dressing (basically a fat, an acid and salt)

• 1 avocado
• 2 whole cloves of garlic (garlic, onion and ginger are part of the “holy trinity” of herbs and also high in sulphur).
• 1 hot chile (use the tip/taste to test degree of heat). Use caution when handling hot peppers as the oils will transfer to the hands.
• ½ C cucumber chopped with skin on (if organic and high quality). This not only adds water content, but is high in silica which nourishes the hair and nails.
• ¾ C tomatoes (our recipe used 3 varieties of heirloom). The tomatoes provide some acidity.
• Two 3-finger pinches of Celtic sea salt – to taste – or other high quality such as Himalayan. Salt retains moisture.
• One 3-finger pinch of pepper blend (we used white/green/red).
• ½ C vinegar or apple cider vinegar (white wine vinegar or lemon juice will also work).
• 1 C of EVO (extra virgin olive oil) – we use a raw, ice-centrifuge oil which maintains the integrity and flavor of the oil.
• 1-2 sprigs of fresh basil (we used lemon basil)

Place all ingredients in blender except for the oil and the basil. Turn blender on low and slowly add the olive oil. When blended, add in the basil and gently pulse.

Have your salad greens waiting in a LARGE BOWL – at least double the surface area of the salad so that you can properly dress the greens.

Pour ½ the dressing over the salad and with clean hands, use them to mix and gently toss all the ingredients. You may season it with a pinch of salt/pepper and top with Nutritional yeast and/or *Special Blend. Nutritional yeast contains B vitamins and adds a parmesan-like flavor.

Presentation: use a large platter and drop heavier vegetable items along the side and bottom so as not to weigh down the delicate greens.

*Special Blend: Raw sesame seed, waikame flakes, and spirulina crunchies – in equal parts – sprinkled over the salad and/or mixed in. A delicious and effective way to add a punch of mineral nutrition to your salad!

FUN FACT: black olives have the same amino acid profile as meat!

Connecting to your food and being involved with the earth – either by purchasing locally/organically or harvesting from your own garden – adds to the overall experience when preparing your own food. Not only is the food high-vibrational with more Prana (life force), all of your senses are invited to fully explore the medicine of food by touching, smelling, and seeing what you have created.

A simple, oil-free salad dressing that allows your veggies to shine and works especially well with dark leafy greens.

Recipe Yield: 2 servings

Ingredients

• 1/4 cup lemon juice OR 1/4 cup white vinegar (e.g., white wine vinegar or rice vinegar)
• 2 tablespoons Dijon-style mustard
• 1 tablespoon maple syrup

Directions

Whisk ingredients in a small bowl or shake them together in a glass jar container.

Add-In Ideas

Change up the flavor by adding in one or more of the following:

This chopped salad can change with the seasons and be “switched up” to use what you have at hand. It can be a scrumptious side dish, a filling for inside a wrap, or be front and center on your plate. This recipe truly is versatile!

Recipe Yield: 10 servings

Ingredients

Directions

1. Place vegetables, dark leafy greens, sunflower seeds, shallot, and dried cranberries in a large mixing bowl. Mix well.
2. Make dressing by combining remaining ingredients, except fresh herb, in a high powered blender; blend until mixture is smooth and creamy.
3. Add dressing to the large bowl of vegetables along with the chopped fresh herb and fold in gently.
4. Serve immediately or let chill in refrigerator for several hours before serving.

Suggestions

Feel free to change up the recipe: add ½ cup sun-dried tomatoes; add ¼ cup Kalamata olives; use golden raisins, flame raisins or dried cherries instead of dried cranberries; add your favorite bean; switch out basil for cilantro or parsley; top with ground pistachio nuts; use cooked vegetables instead of raw. You get the idea!

Servings: 4

Ingredients

Directions

1. Thread 1 grape, 1 watermelon chunk, 1 strawberry, 1 slice of kiwi, 1 cantaloupe chunk, and 1 more watermelon and grape onto a skewer.
2. Repeat with remaining fruit and skewers.
3. Place the finished skewers in a shallow container.
4. In a small bowl whisk together the orange juice, lime juice, pure vanilla extract, and mint.
5. Pour the marinade over the fruit kebabs, cover, and chill for at least 30 minutes (or up to 3 hours) in the refrigerator before serving.

Note: You may also skip using skewers and toss all ingredients together in a large bowl and stir often to evenly incorporate the marinade.