Recipes for Healthy Eating

2 ½ C. Water
2 TB. Dijon Mustard
1 C. Chopped Carrots
1 Tsp. Salt
10 TB. Agar (flakes)
1 Tsp. Garlic Powder
1 C. Cashews
1 Tsp. Dry Mustard
½ C. Nutritional Yeast
½ Tsp. Turmeric6 TB. Lemon Juice
½ Tsp. Paprika
6 TB. Tahini
½ Tsp. Cumin

2 ½ C. Water
2 TB. Dijon Mustard
1 C. Chopped Carrots
1 Tsp. Salt
10 TB. Agar (flakes)
1 Tsp. Garlic Powder
1 C. Cashews
1 Tsp. Dry Mustard
½ C. Nutritional Yeast
½ Tsp. Turmeric
6 TB. Lemon Juice
½ Tsp. Paprika
6 TB. Tahini
½ Tsp. Cumin

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

Put in Cuisinart:

2 – Red Bell Peppers
2 Cups – Soaked/Rinsed Cashews
½ Cup – Water
3 Tsp. – Smoked Paprika
2 Tsp. – Chipotle Powder
1 Cup – Nutritional Yeast
Salt to taste

(Top Nori sheets with Dressing and sprinkle with black sesame seed before drying. Dry at 115°)

2 CUPS – Soaked/Rinsed Almonds
½ CUP – Raw Cacao Powder
½ CUP – Turbinado Sugar
(Enough hot water to melt both)
1 TBS. – Cacao Paste
½ TBS. – Vanilla
1 Tsp. – Salt
1 TBS. – Coconut Oil
1 CUP- Almond Milk (or more if necessary)

2 scoops green powder
2 scoops protein powder – 1 vanilla scoop & 1 hemp protein scoop (NuPlus is for Kelley’s personal shakes)
1 scoop maca
2 bananas – please use frozen bananas
2 can coconut water – located under counter in black box
1 cup of frozen fruit – please use fresh frozen fruit in zip locks before store bought!
1-2 cups ice, almond milk and/or OJ

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

• 1 tomato
• ¼ C olive oil
• 1 tsp salt
• 1 T apple cider vinegar
• ½ C sundried tomatoes
• 2 drops stevia

Mustard

• 4 T dry mustard
• 2 T water
• 2 T apple cider vinegar
• 1 lemon, juiced
• Pinch turmeric
• 1 C olive oil
• Salt to taste

Avocado Mayo

• 3 ripe avocado
• ¼ C olive oil
• 2 T lemon juice
• 2 T apple cider vinegar
• 1 tsp mustard
• ½ tsp salt
• ½ tsp white pepper

Sour Cream

• 1 ½ C sunflower seeds (soaked overnight/drained)
• ¼ C lemon juice
• 1 tsp salt
• 1 tsp cumin
• 3 T olive oil
• ¼ C water

Superhero Lemonade Tonic
E3 Blue Majik, lemon juice, B grade maple syrup, celtic sea salt, Health Force Oxygen Supreme II.
Per 2 Liters (one vitamix full)

I scoop E3 Blue Majik
½ c. B grade maple syrup
¾ c. lemon juice
2 pinch Celtic sea salt
1 dropper Health Force Oxygen Supreme II

Procedure: Add all ingredients and blend on low setting. (may be served room temperature or over ice)

E3 Shooter
E3 Live and Coconut Water
Per 1 cup

2 TBL E3 Live
¾ cup of Coconut Water
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.

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 we can free up energy for a healthy, vibrant body when the digestive system isn’t consuming excess energy towards digestive processes

Suggested Products:

• Vivapura – advanced nutrition (order online/ship)
• WarriorForce Super Foods/Products
• E3 Live – Blue Majik

Juice: Raw Food
Celery solves acid reflux and adds water content
Cucumber hydrating and good for osteoporosis
Lemon is hydrating

Base of Juice:
Celery
Cucumber
A sweet fruit of your choice
Lemon

Remaining Ingredients:
Parsley
Cilantro
Beets
Pineapple
Kale
Turmeric – small chunk
Ginger – medium chunk
Broccoli Stems

Cut off ends of celery and slice cucumber and beets leaving skin on. Add parsley, cilantro, peeled and diced pineapple, and the other items.

Drink juice immediately to retain nutritional value as the enzymes break-down rapidly and it will oxidize

Antioxidants

• Raw cacao – 2000x the amount in blueberries (includes magnesium and mineralization)
• Goji berries –
• Blueberries
• Pomegrantes
• Shizandra berries – great for skin tone

3-Day Juice Cleanse
Extraordinary health benefits – detoxification – retains minerals and vitamins

Drinking liquids for one day will allow your digestive system to rest – a cleanse will act as a “spring clean” for your system.

Smoothies

Chunky Monkey Protein Shake

• Take chaga/reishi tea and put in jar to refrigerate
• Add to smoothie
• 3 whole frozen and peeled bananas
• 1 TB bee pollen
• ¾ C wild jungle peanuts peeled or organic, crunchy (or smooth) peanut/almond butter)
• 1 C. cacao nibs
• Pinch salt
• 2 TB mesquite powder
• 2 scoops of brown rice protein
• 3 TB elite green protein

Making Raw Chocolate “Cacao”
The seed of the cacao is the fruit – what chocolate is made of. It has mineral properties, assists with neurotransmitters and creates a sense of euphoria.

1 lb Cacao Paste
Cacao Nibs for garnish or texture
Any Milk or non-dairy product to cut
or add coconut oil or almond butter (20-30%)

• Put paste in a glass bowl and put it over a pot of boiling water to melt it down. Take it off the flame and let it cool to warm
• Ad Almond butter – amount varies depending on the creaminess desired
• Add sweetener – maple sugar/syrup or raw honey (to taste) – can finish here by pouring onto wax paper and setting in fridge to harden
• 1 1/2 heaping TB of maca powder (maca is from the radish family and a terrific adaptogenic – grows in the high regions of the Andes Mountains and assists with hormone regulation)
• 1 1/2 heaping TB of lucuma powder (egg fruit; yellow/orange custard) adds a sweet cream flavor
• Goji Berries for garnish (300% vitamin C and a whole protein)
• Shizandra Berries – organic 3x concentrate 1 tsp or ½ tsp

Pour onto wax paper and garnish with goji berries, mulberries, sea salt and spirulina crunchies

To make truffles, place in fridge for 20-30 minutes and roll into balls
SET in freezer

How to Make Nut Milk
Need high-speed blender..

Almond Milk – Keeps for one week TOPS
Use Raw almonds – not roasted

• 1 C of nuts per ltr of liquid
• Pinch of salt
• Liquid stevia (one full dropper) or maple syrup (2TB) – Sweet Leaf Stevia drops (flavored)

Blend all ingredients for 1-2 minutes and strain through cheesecloth to catch almond fragments

Hemp Milk

• 1 C of green hemp seeds
• 1 ltr of water
• 2 TB of maple syrup

Cover milk in fridge

CHAGA MUSHROOMS
A tonic herb that can be taken daily and has multiple uses. A medicinal mushroom used in Siberian Shamanism, hosted on Birch trees and indigenous to N. America. Multiply the effects by 9x or more by adding Vitamin C, blue algae

To make and use as tea – take a whole chunk and bring to immediately before boil, put a lid and leave overnight (10hours) – can add reishi mushroom for 20minutes.

Coffee Frappe

• Use tea base
• Add adaptogen capsules (empty contents)
• Cacao paste
• Vanilla
• Maple syrup
• 1 C cashews
• Rice bran protein (Toco Gold)

Pour over coffee grains in a French press.

Chaga Cappucino

• 3 blocks of Cacao Paste
• 1 heaping TB maca
• 2 heaping TB of Lucuma powder
• 1 Tsp Schizandra berry
• 2 heaping TB rice bran protein (tocopherol)
• ½ Tsp vanilla extrat
• 3 TB pistachios kernals (raw and peeled)
• 1 TB blue-green algae (soak spirulina in water to get blue green algae)
• Pinch of salt
• 7 capsules of Quantum Reishi (empty contents)
• ADD chaga tea already prepared and sweetened with Maple syrup

Blend and enjoy!

Eat GREAT, FEEL GREAT, attract GREAT THINGS into your life!

Chaga and Reishi create LONGEVITY and make you feel great ALL THE TIME! Include in a daily regime…health, happiness and an improved immune system

Chagamama.com – order 5 lbs online equals a 1-year supply

ICE CREAMS

Vanilla Hemp Chocolate Chip

Formula for making “ice cream” in Vitamix or equally powerful blender is to SANDWICH the ingredients between ice cubes. Start with ice cubes, layer ingredients, top with ice cubes and use the 4-corner method with the dowel.

• 3 TB Hemp butter (creamy texture) or other nut butter (almond, peanut, walnut)
• 3 TB maple syrup or raw honey (can also use stevia drops)
• 1 Tsp vanilla extract

Blend using 4-corner method until smooth and enjoy immediately.

SORBET – for breakfast or pre-workout
Frozen fruit on the bottom – acai, strawberry, blueberries, banana, etc.

• 1 ½ heaping TB Raw Cacao powder
• 1 Tsp vanilla extract
• Micro Algae protein powder (elite green protein)
• 2 TB raw honey
• Top with bee pollen

You can soak dried berries in water (covered) and use the water in smoothies.

Sanctuary Smoothie Guidelines
Standard Superfood/Supplement Protocol

All amounts in proportion to 1 vitamix carafe (four servings)
1 T maca powder
1T lucuma powder
1 t. vanilla powder
1 T. mesquite powder
1 T. vitamineral Earth
1T. vitamineral Green
1 T. Elite green protein
2 T. vanilla protein
1 T. zeo-lite
1 T. E3 live or Brain On
1 t. friendly force probiotics

*Note: Please do not vary these amounts.

Flavor variations: This is the place where chef preparing morning smoothies can be creative and flexible with produce in house/seasonality/ client food aversions.

#1 Banana Buttercup
This recipe can eliminate all green powders and replace with 3 T. cacao powder to accommodate green aversions
4 frozen banana
1.5 L coconut water
2 T. Almond butter
2 T dried coconut flakes

#2 Berry Blast Off
1c. frozen blueberries
1 ea. package frozen acai
1c. frozen strawberries
4 ea. pitted dates
1.5 L coconut water

#3 Original Superfoodist
1c. frozen blueberries
2 ea. avocado
4 ea. pitted dates
2 T. hemp seeds
1 T. raw honey
1.5 L coconut water

Let thy food be thy medicine and thy medicine be thy food.

Nutrition Class
Summer Salad Series – #1

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.