ByBeatriceRDHair

Howtoeasilydetoxifyyourlifeandeatdeliciously

Doitforthehealthofit!

ISYOURLIFESTYLEfreeoftoxins?Toxinsareman-madechemicalsthatyourbodyisnotnaturallygearedtohandle.

BodyWisdom-NaturalHealthinYouwillhelpyou:

Re-organizeyourkitchen

Fosterthedevelopmentofahealthierattitude

Modifyyourbehaviortoachieveyourgoals

Brainstormdietaryneedsandidentifysuitablemealreplacements

Findeasy,tastyrecipestogetyoustarted

The secret to change is to focus all of your energynot onfightingtheold,butonbuildingthenew.Socrates

Copyright, 2015.AllRightsReserved.BeatriceHair,M.A.Ed., Salisbury,RowanCounty,NorthCarolina28147.UnitedStatesOfficeofCopyright,Washington,D.C.

Theuseofthisbookisnotintendedasasubstituteforprofessionalmedicaladvice.Beforemakinganydecisionsregardingyourhealth,pleaseconsultaphysicianorotherqualifiedpractitioner.

TableofContents

DedicationSpecialAppreciationForeword-MichaelBinder-DCNutritionStatement-MiriamP.Dineen,PA-C.IntroductionChapter 1 DetoxifyYourKitchen11Chapter2SettingGoals.28Chapter3MealReplacements..35Chapter4BehaviorModificationContract..45Chapter5Supplements.48Chapter6GettingOrganized52Chapter7RecipestoGetYouStarted..55 Drinks..55 Main

Dishes.65 Vegetable, Soups&Salads..87 BreakfastIdeas103 Desserts..115CreamyCashewBase..144Chapter8DetoxYourEnvironment.146

Consultations.153

AbouttheAuthor..154Ifyourdreamsdonotscareyou,theyarenotbigenough.-EllenJohnsonSirleaf

ThisbookisdedicatedtomymotherIlke,whodiedofbreastcancerataveryyoungage,hersisterTessa,whodiedofbreastcancer(alsoveryyoung),andRandyHair,myunbelievablysupportivehusbandandtheloveofmylife.

Thefightiswonorlostfarawayfromwitnesses-behindthelines,inthegym,andoutthereontheroad,longbeforeIdanceunderthoselights.-MuhammadAli

BeatriceHair,MAED-Author

ForewordbyDr.MichaelBinder,DC

IN THE WORLD in which we live, we are constantly and relentlessly beingprogrammed by established industries that unfortunately, do not always have the bestinterestsofourhealthatheart.Wevebecomeasocietythathasallowedcertainparadigmsandworldviewsabouthealth tobecome thepredominantwayof thinking,even thoughtheydonotleadustocuresoranydecreaseinmajordiseaserates.

Weve evolved a system that is focused on naming a condition (diagnosis) and thenfocusing all other efforts on treating the symptoms of that condition.BeatriceHair haslearned through her life experiences to ask different andmore logical questions. Thesequestionswillpointyouinatotallydifferentdirectioninyourhopestoachievedrasticallydifferentresultswithyourhealth.

THETHREEQUESTIONSBeatriceHairasked:

1. Howdidmybodygetthisway?

2. WhatcanIdotoreverseit?

3. HowcanIkeepitfromeverreturning?

These are the questions the true Wellness professionals of the future will be asking.These are the questions that lead to cures and living a life of homeostasis, or balance,within the body. They are 180 degrees removed from the ones most healthcareprofessionalsask,butthesequestionsaresoverylogical.

Thenewstruggleinhealthcareandthewellnessrevolutionwillbetodecreasetoxicityandeliminatedeficiency.Whenthese twoaspectsofyourhealthareaddressedcorrectlyandcompletely,thebodycanbegintofunctionthewayitwasdesigned.Therewasavoidofsimplifiedinformationoutthereaddressinghowtoaccomplishthis,soBeatricedecidedtofillthisvoid.

Beatricesosimplyaddresses these issueswithprecisionand real life solutions, theway

shedoesmostotherthingsinherlife.Ifyourenothappywiththeresultsinyourlevelofhealthorthecourseofyourdiseasetreatment,stopandaskthesethreesimplequestionsandassessyourtoxicityanddeficiencieswithprecision.TheinformationBeatricehasputinBodyWisdom-NaturalHealth inYou can transformabodyand,more importantly,begintotransformtheconsciousnessofaculture.

Dr.MichaelBinder-DC

NutritionStatement-MiriamP.DineenPA-C

WHATAWONDERFULpieceofwork!Thebook,BodyWisdom-NaturalHealthinyou, is great, a laborof love thatwill help somanypeople. In this overlymedicatedworld, there isanunfortunate tendencyandurgency toseekmedication foranyailmentthat occurs. Whats often forgotten is the power of food as medicine. The use ofnutritionalhealingthroughfoodhasbeeninplacethousandsofyearsbeforetheinventionof pharmaceuticals. It is now far too common that the traditional practice of healingthroughfood isovershadowedby themainstreamapproachofpoppingpills tocoverupsymptomswithout ever addressing the root cause. Thegoodnews is thatwecan learnhowtoeattofuelourbodiesandoptimizeourhealth.

The act of eating is a dynamic process. When we consume nutrients, vitamins andminerals,weare sending signals throughout thebody.Wehave the ability to controlorcause inflammation, enhance detoxification, repair and build, and even alter theexpressionofourgenes.

Thisbookallowsyoutostartwhereyouareonyournutritionaljourney,empoweringyouto create a planwith accountability.The recipes,worksheets and behaviormodificationtechniquesinthisbookbringusfullcircletothewayourbodiesaredesignedtoeat,thriveandsurvive.

SpecialAppreciation

MANYTHANKSTO all the peoplewho have helped as I condensed and refinedampleamountsofinformationintothissimpleandeasy-to-understandbook.

IamgratefultoDR.MICHAELBINDERforteachingmehowtoasktherightquestionsregardinghealth.

ThankyoutoKeithSherardforproducingtheportraitsofmeinthisbook.

ThankyouKaceyJonesfortestingmyrecipes.

ThankyoutomyDadforfosteringmypassionforphotography.Idedicateallthephotosin thisbook tohim.The food isphotographedoutdoors toenforce theback tonaturemessageofthisbook.

Forvaluableeditingsuggestionsandlovingsupport,Ithank:

JohnHenryDombrowski

MariaTeslik

BeckySmith

HlneHinsonStaley

Drs.EleanorandWoodyRowe

PatriciaHinson

RajeevSoni

GinaPittard,M.D.

StaceyDombrowski

HenryDombrowski

LilSmith

LouWilliams

Myheart-feltgratitude isextended toRANDYfor thecountless trips to thehealth-foodstore,moralsupportandnumerousgreensmoothiespreparedwiththatblueskysmile!

Introduction

HappinessisaChoice

IFYOUANSWERyestoanyof thefollowingquestions, thenBodyWisdom-NaturalHealthinYouisforyou.

Areyoulowonenergyornotfeelingwell?Haveyourecentlybeendiagnosedwithaseriousillness?Areyouwonderingwhattodonow? Haveyourecently lostagoodfriendor relative to illnesswhichmadeyouthink,Thatcouldeasilyhavebeenme!Doyoubelievethatnaturecanprovideanswerstoahealthierbody? Doyoubelievethatyourbodycanbehealedbywhatisinnaturebetterthanbyfactoryproducedchemicals? Areyoulookingatyourparentsandwondering ifyourhealth ispredestinedtofollowtheirtracks?BodyWisdom-NaturalHealthinYouisittheprogramforyou?

This book is based on the premise that our bodies absorb toomanyman-madetoxins.Thiscannotbestoppedentirely;however,itcanbeminimizedthroughawarenessandwithaneffectiveplan.Geneticsloadthegun,butlifestyleiswhatpullsthetrigger.

Through personal research and the guidance of healthcare professionals whoadvisedofmewithmyownhealth,IwroteaplanwhichIincorporatedintomylifestyle.Thisbookgrewoutofmyplan. I leanedheavilyon the inputofmy integrativedoctor,primarymedicaldoctorandchiropractor.Throughoutthisjourney,IlearnedthatIammyown best doctor when I am making lifestyle choices concerning nutrition, exercise,hydration,andrest.Itistimeforusalltoasktherightquestions.Takingmedicinetotreata symptomwillnot stop thecauseofadisease.Today is theday foreachofus to takeresponsibilityforhowwethink,forwhatweeatandourpersonalhabits.

I am very grateful for modern medicine, for excellent emergency care andpowerful medical help but, as a nation, are we doing enough to ward off preventablediseases?MillionsofAmericanseachyeararediagnosedwithadangerousdisease.OneoutofeveryfourAmericanswillbediagnosedwithcancer!OneoutofeveryeightwomeninAmericawillbediagnosedwithbreastcancer.Oneoutofevery21womeninIndiawillbediagnosedwithbreastcancer.Whythedifferenceinstatistics?Somebelievethisisinpartduetoalongerbreastfeedingcustomormoreherbsandturmericinthediet.InsomeplacesinAfrica,breastcancerdoesnotevenexist.

Noonehastheanswersforeveryone.It isachallengetoconsider theprocessinthisprogram tohelpyou find thedetoxplanyouneed,but it is achallengeyoushouldseriouslyconsider.Allowthisplantofitintoalargerpictureasyoufindtherightdoctor,nutritionalist,aregistereddieticianand/orsupportteam.

Therearesomanydiets,andthecontradictoryinformationcangetconfusing.Youcan learn about fad diets, high protein diets, raw diets, food combination diets, juicingdiets,etc.Thisbookisnotaboutrecommendingadiet.Youmustdiscoverhowandwhatyouwantandneedtoeat.Thenallowyourself towrestlewithyourdemonsandmodifyyour food habitswith the help of this program.Have fun and create beautiful, colorfulfoods for yourself every day.Whenhearing conflicting information, just remember thatyourbodysneedsareunique.Somepeopleneedonlyrawvegetables,somedigestthembetter when they are cooked. I cook them because I know that the flavonoids, orantioxidants,areusuallynotdestroyedbycooking.

Idomodifiedfastsnowandthen,whereIeatjustthebasicsoflotsofvegetables,berriesandmeat.Thesefastslastthreeweeks.ThenIaddbackotherfoodsandseehowIfeel.

Thegoalsofthisbookareto:

Assistinre-organizationofyourkitchen

Fosterthedevelopmentofahealthyattitude

Modifyyourbehaviortoachieveyourgoals

Helpbrainstormdietaryneedsandidentifysuitablemealreplacements

Provideeasy,tastyrecipestogetyoustarted

Chapter1:DetoxifyYourKitchen

The ultimate goal is healthy body equilibrium.An illness needs sugar andtoxinstosurvive,sothesolutionistonotopenthedoortoillness.Chronicconsumptionofrefinedsugar,suchasthoseinsoftdrinksandmanyofthepre-madesugartreatsfoundinthepublicdomain,providethegroundworkfordisease.Highfructosecornsyrupisevenmoredangerous.Changingwhatyoueatisthekeyhere.TheaverageAmericanadulteatsabouttwenty-twoteaspoonsofsugaraday;manyofthesesugarsarehiddeninthesmallprintonfoodlabels.Readthelabelscarefullytoseewhatyouareeating.

AccordingtoBalforSartor,MD.(DirectoroftheMultidisciplinaryCenterforInflamantoryBowelDisease(IBD)ResearchandTherapyandCo-DirectoroftheCenterforGastrointestinal Biology and Disease at the University of North Carolina), and othermedicalauthorities,ahighfiberdietpromotesintestinalhealth.Withvegetables,themoreyoueat,thebetteritisforyourhealthandyourgut,althoughtherearesomeexceptions,mostnotablypotatoes.

STEP ONE: Remove toxins from your kitchen, and focus on keeping yourdigestivetrackhealthy.Howwillyouknowwhattothrowout?Youhavetousealltoolsavailabletoyoutodiscoverwhatyouneedtoeatandwhatyouneedtoavoid.Youmightalready know this on the basis of your experience. What helped me was to toss outanythingwithwhite refined sugar, soy, flour, gluten, corn, andmost dairy. Yogurt andgoatsmilkmaybeexceptions.Yourlistmaybesimilarordifferent.Eliminateanythingwithwordsyoucannotpronounce,artificial foodcolors,plusmeatswithantibioticsandhormones.I trashedeightbagsoffoodbecauseIdidntdaregiveall thatnon-food toanyone.Clearly,sugarisharmful,butsomecorn,soyandfloursareoftentoxicbecauseofthewaythesefoodsaregrown.Usually,theyaregeneticallymodifiedorganisms(GMO)togrowbiggerandfasterortocarryabuilt-ininsecticide;nutritionally,theyareaburdentoyourbody.Allthechemicalsusedtokeeptheinsectsoutarenotgoodforyoueither.This information is current as of the time that Iwrote it, but new information surfacesdaily.

Dairyisoftenquestionableanddebated.Muchdairyisproducedfromcowsgrownwith added hormones and antibiotics and loaded with preservatives. Many people areallergictodairy,andsomepeoplearemilkintolerant.Icantolerategoatsyogurt,soafterIeliminatedmyolddairyproducts, I replacedthemwithyogurtmadefromgoatsmilk.Youwillneedtoresearchwhetherdairyisgoodforyouandlearnifitisavailableinyourarea.

Thereissomeinformationthatsuggeststhatcowsmilkisnaturallydesignedforcalves not humans, and this would be true of goats milk as well; however, whenconsumingdairyproductsitwouldbewisetoconsiderhowyoufeelafteryoueatthem.Organic almond milk and organic coconut milk are wonderful substitutes. They are

availableunsweetenedandinavarietyofflavorssuchaschocolate,plainandvanilla.

Ifyoudonotwanttodoonecleansweepofyourkitchen,youcanslowlyuseupthelastofyoursugarandthenreplaceitwithhoney,maplesyrup,etc.Or,youcouldusethesugarasafacialscrubuntilitisgone(seerecipe).

I recommend the following inspirational books.Here I have condensedmuchoftheirinformationintomypracticalformat.

ItAllStartswithFoodbyDallas&MelissaHartwigTheBloodSugarSolutionbyDr.MarkHymanTheArtofFermentationbySadorKatzSmoothiesFormulasbyJeffPrimackItsAllGoodbyGwynethPaltrowTheOneMinuteCurebyMadisonCavanaugh

If,unlikeme,youcanbevegan,Irecommend:

TheLeanbyKathyFreston.

STEPTWOLearnwhattokeepinyourkitchen.Thegoalistoeatsodeliciouslythatyouwillnotmissanythingyouhaveremovedfromyourdiet.Youwillwanttodoalittleresearchonyourconditiontodiscoverwhatnaturehasprovidedtohelpyouheal.Ifyouarehealinghighcholesterol,yourdietcould includealmonds,oliveoil,pumpkinseedsandgreentea.Ifyouarehealinginflammationduetoanathleticinjury,youmightconsiderturmeric,cherries,gojiberries,cucumbers,ginger,pineapple,andcilantro.Ifyouarehealingcancer, foods to includeare cruciferousvegetables,darkchocolateseemysugar free, toxic free, dairy free recipeonpage130, non-hormone-treatedmeats, fruits,seeds,grains,andnuts.Ifyouwanttosleepbetter,gojiberries releasemelatoninandaregreattoeatatnight.Ilikethemdriedbecausetheystartoutcrunchyandthengetchewy.Otherfoodsthataregreatatnightarewalnuts,tartcherryjuice(ortartcherries),tomatoes,fennelandmustardseeds,almonds(soakinwatertohelpwithdigestion),andraspberries.

Withthisplan,thekeyistohaveplentyofhealthyfoodinyourhouseorreadilyavailable.Ifpossible,getanextrarefrigeratororfreezer.Ifyouliveinacountrywherearefrigeratorinyourhomeisnotpossible,makesureyourdailyfoodsourceandpantryaremostlyorganic.Ifyoureallycannotfindorganicvegetables,buyconventionalvegetablesandwash themwith3%foodgradehydrogenperoxide.ReadTheOneMinuteCure byMadisonCavanaugh.Thefollowinglistisasuggestionandifanyoftheseitemsarenotavailableinyourarea,justcreateyourownlistforwhatmakessenseforyou.Also,eatingseasonalfoodsmakessenseaswell.Itrytoeatsummerfruitinthesummer,winterfruitinthewinter,etc.Istoreallmydryfoodsinmasonjarsnotinplastic.

1. In therefrigerator,keepeveryvarietyofsaladsuchasspringmix,arugula,spinachand romaine. Purchase Belgium endives, cucumbers, tomatoes, broccoli-sprouts,carrots, beets, onions, scallions, asparagus, chickpea miso, avocados, figs, prunes,water cress organic dried cranberries, pomegranates, cilantro, apples, ginger root,limes,strawberries,Swisschard,squashandkale.

2. In your refrigerator, create and maintain containers with the most delicioushomemadesaladdressingswithabsolutelypureingredients;andsaveyourleftovers.Besuretohavecauliflower,broccoli, turnips,sweetpotatoes,goatyogurt(theonlydairy many can tolerate, but not available in many areas), meats grown withouthormones/antibiotics, wild-caught fishsmaller fish contain less mercury, lambshanks,peppers,almondmilk,store-boughtvegetablebroth,homemadebonestock,mushrooms, cabbage, nori, turkey bacon, your own homemade kombucha (this isfermentedgreen teasee recipeonpage59), kiwi, berries, cherries, citruswater(cutupanorganicorange,organic limewithmintandbasil leavesseephotoonpage 55).Keep organic mustard, balsamic vinegar, parsley, coconut water, soakednuts,capers,sundriedtomatoes,Braggsapplecidervinegar,basil,chives,andfreshoreganoaswell.Buyeggs,butbesureyouknowandunderstandexactlyhowtheywereraised(pastureraisedorFoodAllianceCertified).

3. Inyourfreezer,keepfrozenpeas,frozenberries,acontainerwithbonesthatyouwillcollect(thenmakeyourownbonestock),left-oversthatfreezewell,fishandorganicmeatschicken, turkey, lamb and beef; and food grade hydrogen peroxide. Buyorganic frozen blueberries because their flavor is so good!! All frozen berries aregreattohaveinyourfreezer.

4. On your counter keep handy a food processor, the coconut oil, olive oil, mirim,brown rice vinegar, toasted sesameoil,Manukahoney, local organic honey,maplesyrup,andgrapeseedoil.

5. In your pantry, it is recommended that you store pine nuts, almond butter, tahini,macadamianuts,Lankanto-anallnaturalsugar-freesweetener,stevia,sesameseeds,flax seeds, canned beans, raw cashews, agar flakes, coconut flour, creamof tartar,kuzu root, paleowraps, rawmillet, almondmeal, quinoa, chia seeds, cocoa beans,cacaopowder,brownrice,Arboriorice,beans,walnuts,pecans,gojiberries,tomatosauce,coconutmilk(organicingredients,ofcourse),organiccanesugarusedonlyfor Kombucha to feed the ferment, water chestnuts, green tea and many othervarieties of teas. I alsokeepCoconutPaleoWraps andBradsRawCrunchyKale.Foremergencydays,keepaboxofPGXSatisfastOrganicVeganProteinBars.

6. On your table put a gorgeous large bowlwith a pineapple, apples, pears, oranges,lemons,andbananasgreattouseforthebestguilt-freeicecream,andotherfruits.

7. Inyourspicecabinet,youwill literallyhaveall theorganicspicespossible.This iskeytostickingwiththisplan.Spicesareveryhighinanti-oxidantsandarethekeytobeingabletobreaktheaddictiontosugar.Theflavorsinprocessedfoodsarehyped-upchemicalsthatkeepyouhooked.Spicescombinedproperlyarethekeytoallmyvegetablesandmeatstastingabsolutelydelicious!IwillmentionafewIuseallthetime,but theskyis thelimitanddonot trytobudgethere.Buyorganicspicesandreallyinvestinthispartoftheplan.Thiswonderfulnaturaladditiontoyourcupboardwill assure that you will not have a boring, bland meal. Be sure to have saffron,ginger,seasalt,freshlygroundpepper,cloves,cinnamon,sweetpimenton,oregano,vanillabeans,sage,thyme,bayleaves,cayennepepper,groundcumin,chilipowder,paprika,currypowder,turmeric,coriander,justtonameafew.Purchasefoodgradeessentialoilsandflavoryourfoodswiththese.Ilovelemonandpeppermint.Also,besuretohavealltheextracts,suchasorganicvanillaextract,organicalmondextract,etc.

8. In termsofhardware,youwillneed tobuy themostpowerfulblenderyourbudgetwillallow.Again,donottrytosavehere,becausethekeytoyoureceivingenoughnutrients will be in how thoroughly you can break down all of your food. Thisincludes breaking down blackberry seeds.Make this investment for health reasonsand to ensure that all the creamydisheswill have a smooth texture. I purchased ajuicer,butinthelongrun,Ihavenotuseditthatmuch.Theadvantageoftheblenderisthatyoueatthebulkyfiber,whichisgoodforintestinalheath.Also,aspirulizerisgreatforanartisticpresentationforyourvegetablesandisavailableonAmazon.com.

THISMAY SEEM like an outrageously long list, but the hardest part of anyprogramisgettingstarted.Afteryoucompletethechangeover,maintainingitissomucheasier.

ASIBUILTacareer,Iwasnotspendingenoughtimeinthekitchen.ThepriceIpaidwastoohigh.Isufferedfromfatigueandburn-out.Todate,Iamjoyfullycommittedtofindingwaystobemoreefficientwithtimeandresources.Iplanahead,marinatemeatsthedaybefore,soaknuts(touseinsmoothies,puddings,icecream),andbasicallystayontopofawell-managedkitchen.Soakingnutsmakesthemeasytodigestandagreatbaseformanyrecipes.

Thisprogramdoestaketimeandcostsmoney,butitcostsmoretimeandmoneyifyougetsick.Spendingpreventativelyisbetter.

I checkFacebookdaily to seewhat ispostedon several authorsblogs. I followDr.MarkHymanandKristinaatFullyRawandKathyFrestontoupdatemyrecipes,toname a few. I keep track of regulations governing the labeling of geneticallymodified

foods.Istaycurrentontopicsrelatedtotoxic-freeeating.

After your kitchen changeover, how do you eat the new food? I have includedsome meal replacement ideas. Your lunch and dinner could have the followingproportions:afistsizeofproteinandthreefistsizesofvegetables.Seeyourmeatasthesidedish.Yourmeal replacement planmight not look like anyofmy recipes.Youwillhavetocreatemealreplacementsforwhatyounormallyeat.

Drink at least one green smoothie every day. Pick the body issue you want toaddress, find the foods your body needs, and make your green smoothie accordingly.Whenyougetaccustomedtothisroutine,itwilltakeyoulessthanthreeminutestomakeacocktailwhichisrecommendedbypowerfulnaturopathichealingscience.Thisway,youwillbeingestingplentyofvegetableseveryday!

Youcanalsoimprovise.Rememberthatyoucangrindupallkindsofplantpartsthathaveapowerfulkickofphytonutrients.Theresultcanbeveryappealing.Iactuallyuse theavocadoseedandaportionof thecoreofapineapple topthesearenutritionalgems. We have all been conditioned to like sweet and sour and salty. But bitter is afabuloustastewhencombinedwithsweetandsour.Onceyouacquirethisnewtaste,youwillcraveit.

Who needs the vicious cycle of eating sugar, sugar high, sugar crash, and foodcravings? See the following chart. If it applies to you, you can stop.How?Stock yourkitchen,learnthemosthelpfulrecipes,andcreateasystemforkeepingwonderfulfoodsaround.Whendoingso,youwillneverfallbackintothesugarhabit.ThekeyformeisthatIdonotfeeldeprivedonanyfoodbecausemyreplacementsaresomuchbetter.

Some additional foods that fight inflammation are cherriestart cherry juice, darkgreenleafyvegetables,garlic,onions,oliveoil,raspberries,beetsandfattyfish.Besuretobythepuretartcherryjuice,nottheonewithotherfruitjuicesadded.

ToxicThoughts

NEGATIVEFEELINGSSUCHasdread,fear,anxietyandworrycauseyourbodytoreact as if a tigerwere coming after you. The point here is that negative thoughts andfeelings are unhealthy and should be avoided. Some I equate with flight or fightresponses to the perceived dangers.When your cortisol and adrenalin are in high gear,yourbodyautomaticallyshutsdownyourdigestivesystemandyourreproductivesystems.Theyalsooftentimesinterferewithsleep.Itisimportanttotrackyourthoughtssotheydonotleadtonegativeemotionsinyourbody.

Themindisapowerfulweapon.LouiseHaysYouCanHealYourLifeshowshowtohealthroughpositiveaffirmations.Thisformofself-hypnosisisextremelyhelpful.

Hereisalistofmypersonalaffirmations.Afterreadingit,youcancreateyour

own.Theywillhelpyoutoavoidbecomingnegativewhenyouaretired,ordonot

feelwell.Besuretoobserveyourunwantedthoughts,focusonlettingthemgo,

andreplacethemwithpositiveonesthosethatpromotewhatyoureallywant.

Rightthoughtsandrightlanguageleadtorightbehavior.Asmydearfriendand

adoptedmomsaystomeallthetime,Yougottakeepyourheadonstraight!

Remember,yourinnersaboteurhasbeenwithyouallyourlife,tellingyounegativethingsaboutyourselfandthatyouwillfail.Negativethinkingisthelowerorderofyourmind.Riseupwithlotsofpositiveaffirmationstoseeyouthrough.

MyPersonalAffirmations

IspeaktoGoddaily.

Itrustinmyknowing.

Ibuildsecretunderstandings.

Imakeanefforttoseerealityandremainobjective.

Iamconfident.

Imaintainmyprivacy.

Idonothesitatetosweat;itscleansing.

Iamgratefuldaily.

Iamappreciativedaily.

Iamrespectful.

Istrivetocreaterightenergy.

Iplaywinninggames.

Ifeasteverydayonnatureandnaturalfood.

Idanceasifnobodyiswatching.

ItrustIcanusuallymakegoodmoves.

IamconfidentthatGodgavemeintelligence.

Itendtohavepeacefollowingme.

Iamcapableofcreatingjoyfulgoodness.

Ibatheinpositivity.

Ienjoycreatingfulfillment.

Mylifeisfilledwithvitality.

IcanoftencreateanyenergyIwant.

IenjoythehealthJesuspromisesme.

Ideletenon-joyfulthoughts.

Ienjoylaughter.

IamgratefulIhavepeopleItrust.

Ico-createorganization.

Iacceptandampleasedwithmyownbody.

IappreciatethatIamlivinginalovingenvironment.

IknowthatIamworthyoflove.

Iapproveofmyself.

Iamabletocreatehappiness.

IappreciatewhenIamrested.

Ilivewithintegrity.

Ihavebeenabletoachievebalancedhormones.

Iampresentineachmoment.

Iexperiencejoyfromthecaringinmylife.

Istrivetolivewiththeabsenceofuselessupset.

Icreatetimetorelax.

Ithriveonbeachexperiences.

Icreateahomeatthebeachasanctuary.

Ihaveachievedthecapacityforgreatsleep.

Imakeeveryeffortforcreatingacancer-freelife.

LISTQUALITIESINOTHERPEOPLETHATYOUADMIRE

1.

2.

3.

4.

5.

Doyouseeyourselfinthosequalities?

BodyWisdom-NaturalHealthinYouYourAffirmations

(Donotbedauntedbytheblankspaces)

1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.20.

Chapter2:SettingYourGoals

NOWTHATYOUhavesetupyourhomeforsuccessbyreplacing toxinswithfabulous, healthy choices, it is time to formulate your personal goals. The followingexamplerevealsgoalsthatarecustomizedforapersonwithverylittlefreetimeandacholesterolproblem.

KristinasStory

THE ESSENCE OF Kristinas routines are wrapped around two fixedrequirements.Sheisresponsibleforcare-takingofanillfamilymemberandworkingfulltime outside the home. Her main physical concerns are high cholesterol, a weightproblem,andtroublegettingenoughsleep-(theplightofcaregivers).

KRISTINAFEELSRESIGNED to a genetic predisposition for high cholesterol.Sheknowsthatextraweightisfromemotionaleating.Shedecideshersleepwillimproveifshefindsasupplementalcaregiver.Shegivesupsomethingssheenjoys,suchassinginginthechurchchoir,toaccommodatetimeformoresleep.

RECAPPINGKRISTINASCONCERNS:1. Cholesterol

2. Weight

3. Sleep

4. Givingupthingssheenjoyed

GOALS:

1. Findanotherdoctorbecauseherowndoctorhadretired

2. Getherlabworkdonetocheckhercholesterol

3. Losetenpounds

4. Exercisewithshorthighintensityworkoutsduetotimerestraints

5. Returntochurchchoir

CHECKLIST:

1. Shewasgiventhesugaraddictioncyclediagramandencouragedtofindthehiddensugarstohelpwithfoodcravings

2. ShereadandunderstoodthemissionstatementforBodyWisdom-NaturalHealthinyou-aboutthecustomizedandindividualizedgoalsofthisprogram,itsstrengthsandlimitations.

3. TheBehaviorModificationChartwasinitiated(morelater)

4. Affirmationswereshared

5. We explored food choices for lowering cholesterol. The foods that were workingwere reinforced she was already eating olive oil, salmon, almonds, avocados,beans, Niacin supplements, flax bread with almond butter, and oats to help withcholesterol.Newsupplementsweresuggested(seechart).

HOMEWORK:

1. Findhiddensugarandtoxininherkitchenandeliminatethem.

2. Doaffirmationsusemineasaguide.

3. Singwithchurchchoir.

4. Chooseawideselectionofnewteastohelpcholesterol,includinggreenandrosehip.Recommendationisfororganicteas.

5. Addavarietyofseeds,includingpumpkin,pinenuts,flaxseeds,andappleseeds(usecoffeegrindertobreakdownseedsformorenutrition).

6. Do TaBaTa (stomach, squats, push-ups) workout for strength and high intensityworkoutstartslowly.Thisworkoutis20secondsoffullintensitywitha10secondrecovery.It lasts8minutes.Also,continuetousethestepsinherhouseoftenbutnowgoupanddownfaster.

7. Eatdarkchocolate(recipefollowing).

8. Detoxifyandrestockkitchen.

CholesterolHerbalRemediesAlfalfaleaftea

BitterMelonTea

Chicory-Dandelionrootcoffee

CoconutOil&FruitTropicalSmoothie

Dandelionandbilberrycoffee

Fotiroottea

Gingertea

Green,BlackandWhiteTea

HawthornBerryteaandsyrup

Oatstraw-Chamomileteas

Rosehipsandgingertonic

Trikatufordieters

Summary:Kristinaspoketoherdoctor.Theydecidedsheshouldstoptakingstatins.Theywere causing her body to ache at night,whichwaswaking her.Her cholesterol is nowmanaged with foods, tea and supplements. She no longer feels resigned to a geneticpredispositionandishappyaboutnolongertakingthestatins.

Nowitisyourturn:

IntakeFormforBodyWisdom-NaturalHealthinYou:

AgeDate

Whatarethetopareasofconcern?1.2.3.4.

Whatareyourfeelingsabouttheseconcerns?1.2.

3.4.

Whatarethegoals?1.2.3.4.

Whatstepsarenecessary?1.

2.3.4.

YOURHOMEWORK

1.2.3.4.5.6.7.8.9.10.

Chapter3:MealReplacements

THEKEYTO success is to have replacements for your former favorite foods.Thesaying,Ifyoufailtoplan,youplantofailapplieshere.

IAMFORTUNATEtohaveaplacetogetawayatthebeach.Therearenoorganicfood stores nearby, so I pack several coolers of organic food, especially vegetables.Carefulplanningensuresstayingwiththeprogram.

Your interest in meal replacements happen for many reasons. It can happenbecauseyouwanttopreventdisease,healfromanillness,loseweight,createoptionsduetofoodallergiesandmuchmore.

Here is how I have copedwithmy own health issues.Before trips toEurope, ImakeChoconutBalls,accordingtomyrecipeonpage122,andfrozethem.Withanotefrommydoctor, Iwas able to take themon the plane,where I ate them instead of theairplanefood.IhadalreadyresearchedthelocationoforganicfoodstoresinEurope,soIcouldcookformyselfthere.

Ihadbookedavacationataplacewithafullkitchen,andwasplanningtocookallmyownorganicmeals.WhenIarrived,theplanschanged,andIonlyhadasinkwitharefrigerator.Ihadpackedsomeartichokes,soIaskedthecookatthebartosteamthemforme. I also bought a rotisserie chicken at the local health food store. Fortunately, I hadpackedthecoconutpaleowraps,soIwasabletoeatsofttacosthatweekseerecipeonpage77. Inaddition, I found thatBradsRawCrunchyKalewasagreatway toeatmygreens.Theyareglutenfree,vegan,kosher,non-GMOcertified,organicanddelicious.Istayed on the plan all throughout the entire vacation. I also travel with PGX SatisfastOrganicVeganProteinBars,whichaddedtomyregimentofhealthy,wholesomesnacks.

WhatdoIeatatarestaurant,youmayask?Ihandmylist(seebelow)tothe

server,andasktospeaktothechef.Cooksarealmostalwayshappytotalkwithmeabout

howtheycanaccommodatemydietaryneeds.IcaneatsomeofthesefoodswhenIbuy

organic,non-GMO,anddairywithouthormones/antibiotics,butrestaurants

usuallydonotservefoodstosuchspecifications.Anationalchain(LongHorn

SteakHouse)keepslistsoftheirregularclientswithfoodallergies.TheLongHorn

Steakhouseisnotorganic.

BE CONSCIOUSOF the foods you eat. After I ordered a meal at a nationalItalianrestaurantchain,Iweighedeightpoundsmorethenextday.Ihadbecomebloatedfromeatingsomethingthatdidnotagreewithme.Igothelpfromanintegratedmedicinedoctor,whodeterminedthatIhadamultitudeoffoodsensitivities.However,youcanalsolearnsuchthingsbytuningintoyourself.

What do I tell peoplewhen I eat out? Iwish I could say:Iwant to eat toxic-free. Instead, I say that I suffer from food sensitivities and intolerances.Why?Mostpeoplearequicktodenythatregularfoodcanbetoxictocertainpeople.Iwanttoenjoyamealatarestaurantnotstartanargumentorgrapplewiththebeliefsystemsofothers.

Ourdeepestfearisnotthatweareinadequate.Ourdeepestfearisthatwearepowerfulbeyondmeasure.ItisourLight,notourDarkness,thatmostfrightensus.-MarianneWilliamson

RestaurantList

Isufferfromfoodsensitivities&intolerances

ImayNOThave:

Flour/Gluten/BakersYeast

Sugar

Soy

Cornproducts(+canola)

Dairyproducts

Meatsgrownwithantibioticsorhormones

Margarine

Icookallmymeats,fishandvegetablesinsaucesmadewithcoconutoiloroliveoilandspices.Imayeatallkindsofnutsandsalads,preferablyorganic.

AppetiteSuppressantFoods

ANOTHERKEY IS discovering which foods act as appetite suppressants because

theycurbsomeofmyemotionaleating.Ithinkthehighfatcontentinthesefoodshelp.If

youareinneedtocutbackonfats,trytodiscernwhichfoodscurbyourappetite.

NutsHighFiberFruitsandVegetablesAvocadosFish(wildcaughtnotfarmraised)WasabiDarkChocolateGingerRoot(tea,powderorgroundinagreensmoothie)

Questionnaire

Foodyoudonotlike:

Foodallergies:

Foodsthatleaveyoutiredorbloated:

Foodsthatrepulseyou:

ReplacementsLog

HereisanexampleofamealreplacementIcreated.Nowcreateyourown.

FavoriteMeal/Food

SnackPopcorn

ReplacementOption1

Freshcoconut

pieces

Replacement

Option2

Shreddedcoconutorfreezedriedpomegranate

seeds

ReplacementOption3

Nutsandanapple

Replacement

Option4

Carrotsdippedincarrot/ginger

dressing

FavoriteMeal/Food

BreakfastBowlofYogurt

sweetenedwith

strawberry

ReplacementOption

Goatsyogurt

withfreshstrawberries,groundflaxseeds

andnuts

Replacement

Option

ChiaseedpuddingwithchoppedBrazilnutsand

bananas

Replacement

Option

Brownricewith

cinnamon,almondmilk,freshfruit

Replacement

Option

Bananapancakesmadewitheggs,cinnamonandblueberries

or

Jelly(withcornsyrup)

andwalnuts ChoconutBalls(seerecipe)

FavoriteMeal/Food

Lunch

Soyshakewitha

sandwich

ReplacementOption

Anapplewithalargebowlofsalad,myownhomemadetartcherrydressingandapan-

searedporkchop

withasideofquinoa

Replacement

Option

Tarragonchickenwithmushrooms,coconut

milksauce,greenonionsandgreensmoothie

-desertoptionischocolate

Replacement

Option

Bowlofcauliflowerbisque

cucumbersalad

BakedchickeninSweetandRichSauce

-dessertkeylimepopsicle

Replacement

Option

Greensmoothiewithgroundchickenpattymadewithsundried

tomatoes

-desertoptionisbananaicecream

ReplacementsLog

FavoriteFood/Meal

ReplacementOption1

Replacement

Option2

ReplacementOption3

Replacement

Option4

FavoriteMeal/Food

ReplacementOption

Replacement

Option

Replacement

Option

Replacement

Option

FavoriteMeal/food

ReplacementOption

Replacement

Option

Replacement

Option

Replacement

Option

Chapter4:BehaviorModificationContract

LETSCREATEYOURownbehaviormodificationplan.This is a tool I havesuccessfullyusedforstudentsofallagesatmytutoringfranchiseover6,000times.Ifyoumake yourself accountable, you will stay with the program. The key to behaviormodification is a combination of things. You need to have your head on straight(affirmations).Findsomeonewhowantstowalkthis journeywithyouandsupportyou.Thispersonwillnotallowyoutosabotageyourself.

I use self-hypnosis to keepmyself on track and tomeditate.Do you know thatmostofyourlifeislivedwithonly10%ofyourconsciousness?Iwouldneverplayinasoccergamewithonly10%ofmyattention - I couldgethurt!Self-hypnosiscanguideyourself-talktheendlessconversationinyourhead.

The other 90% is your subconscious and your unconscious. These can sabotageyou,orhelpyouinamazingways.WhenIuseaformofself-hypnosisinmymeditation,IfeelasifIhaveaccesstothepoweroftheuniverseapowerfromwhichIcameandtowhichIshallonedayreturn.Inthisway,IhavemyHigherPower,orGod,asmyally.Icanaskforhelp,expressappreciation,givemyselfgentle,lovingsuggestions,andcreatean inner sanctuary; I can access rich resources. If this does not resonatewith you, findanothersourceofstrengththatisgreaterthanjustyouaspiritualstrength.

Ifyouareinterestedinlearningmore,IrecommendSelf-Hypnosis:TheCompleteManualforHealthandSelf-ChangebyDr.BrianAlmanandDr.PeterLambrou.

In the contract, I suggest that youhave slots for sevengoals, and that youhaveeightweeks to complete them successfully.Youmay startwith just one goal at a time.Aftereightweeks,checkoffthecontractwithyoursupportperson(thismightbeyourbestfriend,yournutritrionalist,aregistereddietician,oryourdoctor).Ifyouhavemissedonlythreegoalsorfewer,youaredueforareward!Youcanpaceyourself.Forexample,youmightwanttostartwithaNoSugargoalforthefirsteightweeks.Then,whenyouhaveaccomplishedthatgoal,createyournextgoal.Whenyouhavesuccessfullycompletedthesecondgoalforeightweeks,addyournextgoal.

For a reward, choose something you would not normally do. It is time for asplurge!Treatyourselftoaspecialleisureexperience,getamassageorafacial,plananextravisitwithyourfavoriteperson,upgradea technicalgadget, rewardyourselfwithashoppingspree,gotoseeyourfavoritesportsteam,takethattrip,orgodancing.Theskyisthelimitforpamperingyourselftokeepyoumotivated!

When you have been successful for eight weeks, if you feel ready, replace oldgoalswithnewones.Justbecertainyouhaveactuallychangedyourhabits.Yourgoalsarewhatyouneedforphysicalandspiritualhealth.Rewardyourselfwithsomethingthatwillkeepyourmoralehigh.Irecommendacheckorstickerifyouhaveincorporatedyournewhabit90%ofthetime.Remember,agoodruleofthumbistoallowyourselfthreemissesineightweeks.

Weallmodifybehavioratourownpace.Donotloseheartifyoufailtocompletethefirsteightweekssuccessfully.Ittookmanyyearstogetwhereyouarenow,anditwilltaketimetoarriveatyournewdestination.Lifeisalearningjourney.YoudonothavetobeanA+studenttosucceed.Goatyourownpace.Evenchangingonebadhabitisagreataccomplishment.Ifyoulearnfromyourfailures,theybecomeapartofyoursuccess.

H3LT

Chapter5:Supplements

SUPPLEMENTSAREIMPORTANT.MyresearchintoBigFarmingrevealedthatmanymass-producingfarmersjustgrowthebiggest,fastestproduct,usuallyfocusingontheirprofitratherthanourhealth.

EventhoughIeatorganicandlocal,Istillfeeltheneedforsupplementationwithextra nutrients. As I did, you might want to consult a naturopath or a doctor whospecializesinIntegrative/FunctionalMedicine.Ifneitheroftheseisavailabletoyou,usetheguidelinesinTheBloodSugarSolution.Iboughtapillorganizer,whichIrefillonceaweek.Thisseemedcomplicatedatfirst,butnowittakesonlyafewmoments.AndIhaveset up systems for ordering replacement supplements.Myplan includes taking someofthesedaily,someeveryotherday,andsomeasneeded.Iamworkingoneliminatinganydeficienciesinmyfoodplan.Supplementsdigestasfood.

When I travel by plane, I take a doctors note aswell.You do notwant airlinesecurity thinking you are a drug dealer. Some supplements that help one person couldharmanother,soitwouldbebesttogetanindividualizedandcustomizedplanforyou.

Ifyou justwant tokeepasimplesupplementationprogram,besure to includeagoodmulti-vitamin,aprobiotic,vitaminD,magnesium,andfishoils.Thisisaconstantlychanging listI adapt it tomy changing health needs. Research brand names, becausequality is important here. You create a list for you based on your needs. Here is anexample:

MyPersonalWellnessPlanSupplementsBeforeBreakfast:Coqu10,Agarious&CoriolusMushroom,ProbioticWithBreakfast:PrescriptionvitaminB,MultiVitamin,VitaminC,VitaminD,D-Ribose,L-Cartine,MilkThistleWith Lunch: Iodine, Fish Oil, Vitamin K, Curcumin, Hydrozyme, Multi-vitamin,GingerBetweenMeals:Resveratin,AminoAcid,Coriolus,GlutathioneWithEveningMeal:Enzyme,VitaminCAtBedtime:Melatonin,Tea,Glycine,LemonBalm,Magnesium

THE IDEA IS to create a plan that is customized for you. Kristinas story, as yourecallearlierinthisbook,hasanissuewithcholesterol.Afterabitofresearch,hereisapossiblesolution.

The following list includes natural products that have been noted to reduce cholesterollevelsthroughresearch:

BVitamins, besides niacin, decrease the rate at which LDL is damaged throughoxidation.Carnitine has been shown to increase HDL levels, therefore decreasing totalcholesterollevels.ChromiumhasbeenshowntoreduceLDLlevelsandincreaseHDLlevels.CoenzymeQ10hasbeennotedtoreducetotalcholesterolserumlevels.Fiber can be obtained through fiber supplements or through foods such as wholegrains and vegetables. It is thought that fiber binds to cholesterol in the smallintestineandpreventscholesterolabsorptionintothebloodstream.Garlichasbeenwidelystudiedforitscholesterol-loweringproperties.GrapeSeedExtracthasbeennotedtoreducetotalcholesterolserumlevels.Pantothine has been seen to increase HDL levels, therefore decreasing totalcholesterollevels.Redyeastricecontainsanaturalformoflovastatin,aneffectivenaturalproductforcholesterolcontrol.ItisincludedinNativeRemediesCholesto-Ritecapsules.Royal Jelly has been shown to lower cholesterol levels by reducing some of thecholesterol-elevatingeffectsofnicotine.SoyhasbeenshowntoreducetotalcholesterollevelsVitaminChasbeennotedtoslightlyreducecholesterollevels.

References:FederalOccupationalHealth(FOH)NationalHeart,LungandBloodInstitute(NHLBI)CentersforDiseaseControlandPrevention(CDC)andtheCDCCardiovascularHealthProgramNationalCenterforChronicDiseasePreventionandHealthPromotionAbout.comJenniferMollYourGuidetoCholesterol

Ivemissedmorethan9,000shotsinmycareer.Ivelostalmost300games.Twenty-sixtimes,Ivebeentrustedtotakethegamewinningshotandmissed.Ivefailedoverandoverandoveragaininmylife.AndthatiswhyIsucceed.-MichaelJordan

Chapter6:GettingOrganized

HOW DO I manage to follow this plan and still have a life outside of thekitchen?Everyfewdays,Isetasideaneveningtocook.Icookseveralmealsatonce.Ipreparelargeportions.

Inthebeginningofthisquesttore-designmylifestylehabits,Ifeltoverwhelmedandattimesdisorganized.Icreatedasystemthatworkswellformeandperhapsitmightbe an example you can follow while mapping out a suitable system for you and yourfamily.IreadItsAllGood,andIjotteddownlistsofingredientsasIplannedmymeals.WhenIshopped,Itookmylist(andsometimesthebook)tothegrocerystore,thehealthfoodstore,orthefarmersmarket.Byconstantlydoingthis,Ialwayskeepmykitchenwellstocked and organized. When I am ready to try a new recipe, I have all the rightingredients.

Inthisbook,Ihaveleftspaceforyoutowritelistsforestablishingnew

listsasyoudiscoverorcreatenewrecipes.Youmightsimplyusestickynotes,index

cards,ornotationsonacalendarwhateveryoudiscoverthatworksbestforyou.

Hereisalistofreplacementingredientstohelpgetyoustarted.Addyour

customizedreplacementsasyougo.

Sugar:Honey,maplesyrup,brownricesyrup,raisins,prunes,datesugar,coconutpalmsugar,Lankanto(zerocalorie,madeinJapanbyaddingMonkFruitextracttoerythritol)This ismy favorite sugar substitute and Iorder it fromwww.sarayahealth.com.Also, ifyou do notmind the after-taste of Stevia, be sure to get thewhole stem leaf extract orpowder.Youwillneedtocontinuetocreatemoreoptionsoneachoftheselists.

Flour: Almondmeal,quinoaflakes,coconutflour,hazelnutflour,sunflowerseedflour,chestnutflour,pumpkinseedflour,plantainflour,arrowroot,tapioca,kuzu.

PeanutButter&JellySandwich:Mypancakerecipewithalmondnutbutterandhome-madejelly(seemyno-bakecheesecakerecipeonpage136)

Yogurt:AlmondYogurt..

Soy:CoconutAminos.

Milk:Almondmilk,coconutmilk,hempmilk,hazelnutmilk.

CanolaOil: Olive oil, coconut butter, grapeseed oil, toasted sesame oil, red palm oil(fromAfrica),expellerpressedcoconutoildoesnot taste likecoconut incaseyoudonotlikethetaste.

Butter:Avocadotospreadonbread,coconutbuttertocook

Mayonnaise: Goats yogurt with a Coconut Aminos, cashew nut butter with DijonMustard.

Pastas:Spiralizedwintersquash,glutenfreenon-GMOpasta,ricenoodles..

Pizza:WholeFoodshasanon-GMOpizzacrust.Youcanuseorganicingredientstocreateyourowntoppings.Also,youcanmakeyourowncrustfromscratch

Nuts:Pumpkinseeds,sesameseeds

Bread:SpoutedBread

IntakeForm

BodyWisdom-NaturalHealthinYou

ThiswillbereviewedbyaRegisteredDietician

Age:

Weight:

Meds:

Diagnosis:

Top15symptoms

1.

2.

3.

4.

5.

6,

7.

8.

9.

10.

11.

12.

13.

14.

15.

Notes:

Listeveryfoodanddrinkyouhaveconsumedoverthelast24hours.Besuretoincludethe amount youhave ingested.For example, documenthowmanyglassesofwater youhadorhowmanynutsyouhadasasnack.

Chapter7:RecipestoGetYouStarted

Drinks

CitricWaterwithMint

THE FOLLOWING SECTION of this book incorporates some of my favoriterecipes.Thismaygetyoustarteduntilyoufindandcreateyourownmealreplacementsforyourownspecifichealthneeds.ThesearehealingrecipesthathelpedmeasIbegantobuildupthehugerepertoireofrecipesthatIusenow.Icallthemmedicinetherightfoodismyhealingsource.Ifyouwerebrainwashedintothinkingfat isbad,thinkagainbecausecertaintypesoffatsarehealthycheckwithanutritionalistordoctoraboutyourspecifichealthneedsifyouareunsureaboutwhichfoodsarebestforyou.Idesignedmyplanwithanutritionexpertwhoworkedcloselywithmyintegrateddoctor.

Oneimportantelementtorememberistotakeyourtimetochewfood.Iamguiltyofgulpingmealsbecauseofbeingrushedortoohungry.Chewingfoodallowsthenaturalprocessofbreakingdownthenutrientsinyourmouth.

Afterbeinginspiredbytherecipesofothers,Ihavecomeupwithmyownuniquewayofusingtheirrecipes.Dothisaswelltoaccommodateyourneedsandtastes.Withalittlecreativity,patienceandexperimentation,youcancreateareplacementrecipeforallyourfavoritefoods.

If you dowhat you have always done, youwill get what you have alwaysgotten.

MellowChelatingSmoothie

1cupofdistilledwater

Cilantroorspinach

Afeworganicstrawberries

1organiccucumberwithskin(big)

1Fujiapple(withskinandcore)

1sliceofgingerroot(onethumb)

limewithseedsusepotatopeelertoremovepeeling

Blendtheingredientsinapowerfulblenderandenjoythissweet,bitterandsourdelicacywhile helping your body cleanse of toxic heavy-metals. Chew your smoothie so thatyoursalivastartstobreakitdown.Preparationtimeis5minutes.

HomemadeKombucha

Youcanbuyitormakeyourown.Oneofmyintegrateddoctorsgavemeaculture,andImakeanewbatchonceaweek.Iloveaddingfruitwithgingertoitforexquisiteflavor.Green tea is amazing for your health, and fed with enzymes, it is just great for yourdigestivetrack.BymakingKombucha,youaregrowingyourownprobioticsforyourownhealthyintestines!!Fermentingfoodsanddrinksisanancientlostart,andwedonothaveenough naturally fermented foods in our diet in America. For fermenting fruits andvegetables,IrecommendgoingtothePerfectPicklerwebsite(www.perfectpickler.com)tolearn how. There are many theories about fermented foods bringing down theinflammationinyourbody.Aswithallfoods,besuretoseehowyoufeeltobesurethatkombucha is foryou. Ifyouareunable toeatsugars,kombuchamaynotbeforyou,asevenafteritisfermented,thereisstillsomesugarcontent.

KombuchaIngredients

KombuchaMushroomsalsoknownasakombuchacultureorkombuchaSCOBY1cupofkombuchamushroomstartertea1cuporganicsugaryoucanusewhitesugarbutmakesureitsaysorganiccanesugarFourtosixteabagsBreathablecoveryoucanusea simplepaper towelorhandkerchief tokeep fruitfliesoutofyourbrewWaterdistilled,springorfilteredStainlesssteelpotKombucha brewing vessel glass, stainless steel or oak. You can use food gradeplasticoraporcelainbrewerifyouknowitiscertifiedlead-freeRubberbandKombuchatester

MakeKombuchaTeaRecipeOneGallon:PrepareYourSweetTeaSolution

The sweet tea will feed your kombucha mushroom and in return your kombuchamushroomwillturnitintodeliciouskombuchatea:

1. Boil4cupsofwater.2. Addhotwater&teabagsdirectlyintoyourkombuchapot.3. Lettheteasitinthewateranywherebetween5-10minutes.4. Removetheteabags.5. Eventually you will need the tea to cool down before adding your kombucha

mushroomsjustaddwaterifyouareinahurry.6. Addyoursugarintothehotteaandkeepstirringuntilitisdissolvedcompletely.7. Fillyourkombuchabrewerwithcoldspringor filteredwaterall thewayuntil it is

aroundfull.

KombuchaRecipe(1Gallon):AddYourKombuchaCultureandStarterTea

1. Whenyour tea has cooleddown to 80degrees, addyour kombuchamushroom

culture,alongwiththestartertea,intoyourbrewingvessel.2. Coveritwithyourbreathablecoverandsecureitwitharubberband.3. Placeinaslightlywarm,darkandventilatedplaceopenclosetisgood,countertop

isalsogood,butmakesureitisawayfromsmoke.Soifyouburnfoodonthestovealot,thekitchenmightnotbethebestplace.

4. Wait 5 to10days.Yourkombuchaculturemight sinkor swim.Either isOK.Youalsomightnoticea thin layergrowingon top. If leftundisturbed, thiswillbeyournewkombuchayoucangiveaway.

5. Afteraround5days,gentlyinsertastrawunderneaththekombuchacultureandtasteit.Ifitistoosour,thenreduceyourbrewingcyclenexttimeandbottleimmediately.Ifitistoosweet,allowittobrewforafewmoredays.Continuetotasteeverydayorsountil youcome to a taste that is right foryou.Theone thing tomention is thatideally youwant your kombuchaPHwhen you test it to be around 3.0 to preventgrowthofpathogensormold.Iuseakombuchatester.

6. Enjoy!Startoffwith2to4ouncesupto3timesaday(6to12ouncestotal).Drinkitin themorningandatnightandwithmeals tohelpwithdigestion.Drinkplentyofwaterasthisprovidesanaturaldetoxificationprocessandthiswillhelptoflushoutthenewlyreleasedtoxins.Agoodruleofthumbisdrinkinganequalamountofwaterwithyourkombucha.

MakeyourKombuchaanyFlavoryouLike.

7-10raspberries,1tsplemonjuice,5-8pittedcherries

5organicstrawberriessliced,maybeaddavanillabeanpod

Choppedpeachestocoverthebottomofthebottle

Blueberriesand1tsplemonjuice

Gratedgingertocoverthebottomofthejar

Mixedberriesand1-2tspofgratedgingerwithaVanillaBean(myfavorite)

Afewslicedandpitteddates,orafewdriedapricots,apples,orcranberries

Adroportwoperbottleofyourfavoritefoodgradeessentialoil

Onceyouhaveflavoredyourtea,placethebottlesinacupboardtosetforatleast2moredaysuntilyouarereadytodrinkit.Thenplacebottlesinthefridge.

Addchiaseedsforadelightfultexture.

Thatsit!Supersimple!Preparationtimeis30minutes.

VeryPinkSmoothie

Fermentedorredcabbage(seerecipeonpage89)

Apples

TartCherryJuice

Gingerroot(sizeofyourthumb)

Thissmoothieistorecoverfromsurgery.Itisanti-inflammatoryandgoodfordigestion.

YellowSmoothie

1ribofcelery

cupcucumber

ofalime(peeled)

1cupcoconutwater

cuppineapple

Blend all ingredients in a high-powered blender. I love this smoothie to recover after ahardworkoutorsoccergame.Preparationtimeis5minutes.

MAINDISHES

Paella

1wholechickenchoppedup(orjustthighs)

2cupsArboriorice(soakedovernighttohelpwithdigestion)

5cupsbonestock(youwilllearnhowtomakeyourown-seerecipeinthisbook)

2onions

2redpeppersleaveoutifyouhavedifficultydigestingnightshades*

2tomatoesleaveoutifouthavedifficultydigestingnightshades

cupfrozenorganicpeas

1Tbspsweetpimenton

cupcoconutbutter

4garliccloves

PinchofSaffron

Coarseseasalt

Pepper

Turkeysausage(optional)

Brownthechickenfor30minutesinapanwiththecoconutbutter.Useplentyofsaltand

pepper.Addonionsandletthembrownaswell.Youcandrainthefatorleaveitforextraflavorwhenyoutransferthechickentoalargepot.Addbonestockandtheremainderoftheingredients.Bringitalltoaboilfor5minutes,thensimmerfor30minutesorlongerifyoulikeyourricegooey.Preparationtimeis1hourand30minutes.

*Nightshadesareplantswitha specificpattern in its flowers (with fivesepalsand fivepetals, respectively) that contain alkaloids which are nitrogenous organic substancesproduced by plants. These can have an intense physiological reaction on animals andpeople,evenatlowdoses.Youhavetoseeifnightshadesaregoodforyoubytestingthemoutonyourself.Theyincludethewhitepotato,tomatoes,allpeppers,gojiberries,etc.Dopersonalexperimentationandstayself-awareofhowyoufeelafteryoueatnightshades.

FishSalad

2filletsofanywildcaughtfish

cupalmonds

2shallots,peeledanddiced

2tspseasalt

1Tbspoliveoil

Splashofalmondorricemilk(justenoughtogiveittherightconsistency)

cupdriedcranberries,raisinsordriedplums,unsweetened

2handfulsoflettuce

Steam or broil the fish until it is cooked through (this will take about 10 minutesdependingonheatsource;checkinsidewithaforkasitcooks).Cookedfishiswhiteandflaky,notfleshcolored.Discard theskinandmashthefish inabowlwith thealmonds,shallots, sea salt, olive oil and cranberries. Add enough nut or rice milk to give it achicken salad consistency. Serve with lettuce or mixed greens, in a salad, wrap orsandwich.Preparationtimeis12minutes.

AlmondVegetableStirFry

3mediumsizedcarrots,peeledorshredded

2summersquash,peeledorshredded

1broccolicrown,cutintoflorets

About1cupsnappeas,cutintothin,angledstrips

2tspfreshlygratedginger

2greenonions,slicedthin

Beansprouts

Choppedalmonds

1Tbspcoconutoilforcooking(oranyotherhealthyoilreplacement)

Sauce

cupalmondbutter

1Tbspmincedginger

1Tbspchickpeamiso

2garliccloves,peeledandminced

2tspgroundcorianderseed(powder)

1cupscoconutornutmilk(unsweetened)

Freshcilantroforgarnish

Blendalltheingredientsinahighspeedblenderuntilsmoothandcreamy

Vegetables

Heatalargewokorsautpanovermedium-highheat.Meltthecoconutoilandthenstirinyourbroccoliflorets.Sautthemforafewminutesandthenstirinthegingerandgarlic.Cookuntilfragrantandthenaddthecarrots,summersquashnoodles,andsnappeas.Cookuntilwarmedthrough.Pourinthepeanutsauce,gentlytossingthemixturewithapairoftongs or two serving spoons. Taste and adjust seasonings as desired. Add choppedalmonds.Preparationtimeis30minutes.

Usetheblankspacesinthisbooktowriteyourownlistofingredientsthentakethisbooktothestoreorfarmersmarketwithyou!

SweetandSourChicken

4smallchickenbreastscutintosmallpieces(roughly1-2inches)

1tspChinesefive-spicepowder

1cupwaterchestnuts

1cupchoppeddriedplumswithoutaddedsulfurorsugar

2Tbspcoconutoroliveoil

3clovesofgarlic,peeledandminced

cuprawcoconutaminoacids

1smallredcabbage,looselychoppedorNapacabbage

Sesameseedstogarnish(blackorwhite)

Use the bare minimum of coconut oil needed to cook without burning, and then stireverythingtogetherovermedium-highheatinalargesaucepanorawok,untilthechickeniscookedandthecabbageistender.Ifyouareonacancerpreventionprogram,thenyoumightwant toboil thechickeninsteadofsearingit.Youwouldboil it inwaterorbrothuntil it is 170-185 degrees, adding all the ingredients along the way. Serve warm,garnishedwithwhiteorblacksesameseeds.Preparationtimeis20minutes.

HerbChicken(orFish)

1chicken(wholeorparts)coverwithsalt

1tspfreshsage

1tspfreshrosemary

1tspfreshthyme

cupfreshchoppedparsley

1tspfreshbasil

Somegarlic

Limejuice&oliveoil

Zestofonelime

Mix all the ingredients in your blender and then marinate the chicken all night. Theovernightmarinatingmakesthisdishdelicious.Bakeintheovenat500degreesfor20-30minutes,dependingonhowbrownyoulikeit.Iplaceawetpieceofparchmentpaperoveritthen I remove the last fiveminutes.Experimentabituntilyouhave it just right foryou. If you are baking fish, use 425 degrees and 10-15minutes until fish turnswhite.Preparationtimeis10minutesonedayand30minutesthenext.

LambwithSquashandChickPeas

2cupsofchickenbonebroth

poundoflamblegortoproundcutintosmallerpieces

1largeorangebutternutsquash

10ozcanofchickpeas

Forovernightmarinade:

2Tbspgroundgarlic

2Tbspgroundgingerroot

cupchoppedcilantro

1onion

Salt/pepper

Cumin/Saffron

2Tbspcoconutbutter

Brownmarinated lamb in coconutbutter in apan for20minutes.Thenplace all of theingredientsintheovenandbakeat325degreesfor1hours.

PadThai

Forthepeanutsauce:

cupcreamyalmondorpeanutbutter

cupcoconutmilkorwater

cupwater

cupmaplesyrup,honeyorothersweetener

cupcoconutaminos

cupBraggsvinegar

cupmolasses

Salttotaste

Forthenoodles:

2Tbspofcoconutoil

2poundsofricenoodles

1poundshrimp(peeledanddeveined)orleftoverchicken

4clovesofgarlic(minced)

2headsofgreenonions

4cupsofbeansprouts

6largepastureraisedorFoodAllianceCertifiedeggs(beaten)

2limes(quartered)

cupofpeanutsorcashews

Combineallingredientsforthepeanutsauceinamixingbowl,andbringtoaboil.Letitsimmerforafewminutesandthensetitaside.

Soakthericenoodlesfor30minutesinwarmwater.Inawokorlargenon-stickstainlesssteel sautpan, addpeanutbutter, oil, shrimp, salt andpepper andcookuntil shrimp isdone.Add thegarlic,beansproutsandgreenonions.Cookuntil thegarlichasbrownedand the vegetables have softened. Add whipped eggs by pouring around the side.SometimesIjustscrambletheeggsseparatelyandthencutthemintolongthinstrips.Addsauce and noodles, season to taste, add bean sprouts and nuts. Garnish with quarteredlimesandenjoy.Preparationtimeis1hour.

BeatricesBetterthanFriedChicken

&

Sweet,RichSauce

Thisisaversatilemarinatingsauce.Itissweet,richandveryflavorful.

1/3cupgoodqualityorganicmaplesyrup

2Tbspgrapeseedoil

1Tbspgroundgarlic(IbuyanorganicjarofitwhenIdonothavetimetopeelcloves)

cupchickpeamisopaste

2TbspbrownricevinegarorBraggsapplecidervinegar

1Tbspsesameseeds

tspChinesefive-spicepowder

Combinetheseingredientsinasaucepanandheatfor3-4minutesuntilitformsastickyconsistency.

Marinatechickenovernightinthissauceaftercuttingitintosmallpiecesormarinatingitwhole.Cutoutsomeparchmentpaper,crumpleit,wetit,andlayontopofchicken.Keepitonuntil thechicken isdone.Bakeat500degreesfor20-30minutes.Chicken isdonewhenitreaches170-185degrees.PreparationTimeis40minutes,plusovernight.

Ifyouareconcernedaboutcarcinogens,donotblackenyourmeatsoruseagrill.

TurkeySausagewithYellowPeppers

3turkeysausages

2yellowpeppers(leaveoutifyouhavetroublewithnightshades)

1largeonion

Coconutoil

Parsleyorcilantrotogarnish

Brownturkeysausageinasaucepan.Checktoseethattheyhavenosoyorsugarbeforeyoubuythem.IfindthematWholeFoodsorEarthFare.Chopupvegetablesandbrown.Addsalt,pepperandgarnish.Youcanvarythisrecipewithmanydifferentkindsofmeatsandvegetables.Preparationtimeis20minutes.

PaleoSoftTacos

CoconutPaleoWrapsglutenfree,GMOfreeandorderedonAmazon.com

Cookedchicken-eitherrotisserieorleft-overchicken

Tomatoes

Avocadoes

Lettuce

OrganicTacoSeasoningsavailableatWholeFoodsoryourlocalhealthfoodstore

Roll up all the ingredients and enjoy a quick, very healthymeal! Preparation time is 5minutes.

Chicken,TurkeyorBeefBurger

10piecesofwholesundriedtomatoes

Basil

1poundofgroundmeat(chicken,turkey,beeforlamb)

1TbspoforganicDijonMustard

2Tbspofvinegar

Saltandpeppertotaste

Soakthe tomatoes inwater for10minutes.Thenchop themup,mixall the ingredients,andpan-searfor30minutesonmediumtemperature.Youcanbake themin theovenaswell.Preparationtimeis45minutes.

Noticethesideoffermentedcabbagethisisavitalpartofthisprogram,sodonotskipfermentingyourownfoods.Ifyouhavenotyetacquiredthetasteforfermentedslaw,justdrownitinthegingerdressing.

VeganLunch-LentilswithBlackRiceoverSquash

Wintersquash

2cupsblackrice

2cupsofcoconutwater(freshorHarmlessHarvestbrand)

Salt

Lime

ForLentils:

1onion

6glovesofgarlic(minced)

One14ouncecanofdicedtomatoes

Tbspmincedbasil

1Tbspofmincedfreshthyme

1Tbspmincedfreshrosemary

1bayleaf

4cupsofcookedlentils(canned,oryoucanboilthem)

Salt/pepper

For the lentils, saut theonionsfor10minutes.Add3Tbspsofwater,garlic, tomatoes,basil, thyme,rosemary,bayleafandbeans.Bringtoaboil, reduceheatandcookfor15minutes.Seasontotaste.

Forrice,bring ingredients toaboil.Simmeronlow,coverandletcookfor1houruntil

riceisdone.Squeezelimeoverit.Placeapapertowelbetweenthepotandthecoverfor5minutestoallowthericetoset.

For the squash, use the spiralizer (order on Amazon.com) to prepare these raw anddeliciousnoodles.Uncooked,theyoffermoreenzymes.Garnishwithcilantro.

Totalpreparationtimewithcannedlentilsis1hour.

CrispyChicken

1wholefree-rangechicken(4to7pounds)

Seasalt

Blackpepper

Oliveoilorcoconutoil

3lemons

2onions

cupchickenstock

Preheat oven to 425 degrees. Rub the entire chickenwith salt, pepper and oil. Place itbreastsideuponabakingpan.Cutlemonandonionsinwedgesandplacein,aroundandunder thechicken.Place in theovenfor30minutes.Takeoutof theovenandbaste thechicken with the juices that have gathered on the bottom of the pan. Add the chickenstock.Inthirtyminutes,takethechickenoutandbasteitagain.Nowcookitforanother30minutesforatotalof1hourand30minutes.Whenitisbetween165-180degrees,itisready.Preparationtimeis1hourand45minutes.

MarthaStewartsModifiedLamb

cupparsleyleaves

cupquinoaflakes

cupmintleaves

Zestof1lemon

1tspofchoppedgarlic

cupvirginoliveoil

tspcoursesalt

1rackoflampwith8bones

2Tbspofgoatsyogurt(orthick,creamycoconutmilk)

Pepper

Coconutbutter

Pre-heat the oven to 400 degrees. Generously cover the lambwith salt and pepper.Heatsomecoconutbutterinapanandsearbothsidesofyourlambabout3minutesoneachside.Coverwithalittleyogurt.

Blendall ingredientsexcept theyogurt inahighpoweredblender.Cover the lambinmarinadeandbakefor18-24minutes.Thelambneedstoregisteratleast125degreestobeready.Let it rest for10minutes,slice itandserve itwith thegoatsyogurtandmintleaves.Preparationtimeis45minutes.

ChickenCrepeswithCauliflower/MushroomCrmeSauce

1poundofchickenthighs

2carrots

1onion

3celerystalks

3Tbspcoconutbutterorotherhealthyoiloption

Rosemary-totaste

Thyme-totaste

Salt/pepper

Preheatovenat400degrees.Bakefor30minutesstirringtwice.

CrmeSauce:

cupofhomemadestock

2cupsofcauliflowerflorets

Boil cauliflower for 20minutes in the chicken broth.Blend at high speed to create thecrmesauce.Separatelysautthemushroomsfor10minutes.

Mushrooms:

Saut slicedmushrooms for10minutes incoconutbutteroroil.Seasonwith salt.Totalpreparationtimeis1hour.

Place the chicken into a paleo wraps, and cover with mushrooms and crme sauce.Preparationtimeis1hour.

TurkeySalad

2cupsofleft-overholidayturkey

cupmayonnaise(madewithcashewcream&organicmustard)

1cupchoppedorganicapples

choppedcelery

cupchoppedonions

cuporganicunsweetenedraisins(optional)

Salt/pepper

Mixingredientstogetherandserve.Preparationtimeis20minutes.

Lifeislikeridingabicycle.Tokeepyourbalance,youmustkeepmoving.AlbertEinstein

VEGETABLES,SOUPS&SALADS

SimpleCucumberSalad

2cucumbers-cutwithaspiralizer

cupgoatsyogurt(anyyogurtorcoconutmilkworkstooifyoubuythecanofcoconutmilk, it is often naturally separated into a creamy and a milky part. Use the deliciouscreamypart.)

3Tbspofhoney

cupBraggsvinegar

1tspsalt

Cutyourcucumbersfinely(Ifoundaspiralizeronthewww.fullyraw.comwebsite)

Soakinthevinegarandsaltforafewhoursorovernight

Drainthecucumbersuntiltheyaredry

Mixwithhoneyandyogurt.Preparationtimeis10minutes.

TartCherrySaladDressing

Asimplesaladdressingis1cupoftartcherryjuice,somesalt,cupofoliveoilandfavoritespiceslikerosemaryandbasil.Thisdressingworkswithallkindsofsalad.

FermentedCarrotsandWhiteCabbage

Chop up any kind of vegetable, add salt and beat it with a wooden handle until brine(vegetablejuice)isformed.Placeinamasonjarwithaperfectpicklertop.Letitsitonyourcounterforafewdaysandthenrefrigerate.Iaddthistomysalads.Preparationtimeis20minutes.Ifyouwanttousearegulartop,besuretoburpthejaroryoucouldhaveanexplosioninyourkitchen.Thisisagreatwaytosavefoodifyouboughtmorethanyoucaneat.Website-www.perfectpickler.com

CreamyCauliflowerBisque

Ingredients

2Tbsp coconut oil (If you are concerned about carcinogens, use coconut oil instead ofoliveoilbecauseithasahighsmokingpoint-oliveoiloxidizessooner,souseitinsaladsinsteadofcookingwithit).

1largeonion,peeledandsliced

3clovesgarlic,peeledandsliced

1cauliflowerhead,cutintopieces

Seasalt-apinch(Ioftenuselesssalthereandadditlaterwhenitisserved)

cupwhitewine

6cupsvegetablestock(oryourownbonestock)

4freshthymesprigs(or1tspdried)

1cupnon-dairymilk(coconut,rice,almond,hemp)

Directions

In a large saucepanor pot, heat the oil overmediumheat and then add the onions andgarlic,cookinguntiltranslucentandtender(about5minutes).Addthecauliflowerandapinchofseasaltandcook,stirringcontinuouslyforanother5minutes.Add theorganicwhitewine,vegetablestockandthymeandreduceheattolow,coveringandcookinguntilcauliflower is tender (12-15minutes). Inablenderor foodprocessor,pure themixture

untilsmooth(youwillhavetodothisinafewsmallbatches).Returnthepuredsouptothe pot over lowheat.Add the non-dairymilk, salt and fresh groundpepper to desiredtaste.Servewarm.Preparationtimeis15minutes.

Onapersonalnote,allmylifeIthoughtIdidnotlikecauliflower.Now,thisisoneofmymedicinesandithasbecomeafavoritecomfortfood.Also,youcanmakethissoupwithothervegetables,suchasbroccoli.

BoneStock:Whenyouthrowawayyourchicken,porkorsteakbones,youaremissingoutongreatnutrients,minerals,andflavors.Istorebonesinthefreezer,andwhenIhavealargepotfull, Iboil themwithonions,garlic,salt,pepper,carrotsandcelery.Oncetheycometoaboil,lowertheheattoasimmerletitcookfor12hours.Thisdeliciousflavor-packedstockisinexpensiveandwonderfultopunchintheflavorforallyourdishes.

KaleSalad

1headofkale,withstemsremoved,andchoppedinfoodprocessor

1/3cupchoppedprunes

Juiceof2limes

1Tbspofoliveoil

1tspoflocalhoney

cupofpumpkinseeds

Saltandpeppertotaste

Mix all ingredients and garnishwith fermented carrots for a delightful, delicious salad.

Preparationtimeis10minutes.

GingerDressing

ThisawesomedressingremindsmeoftheJapanesesteakhousegingerdressings,butIknowitismadewithoutadditives,preservatives,soy,GMOs,andmonosodiumglutamate(whichisachemicalcreatedinalab).

2Tbspofchickpeamiso

cupricevinegar

2Tbsplightrawhoney

2Tbsptoastedsesameoil

10minicarrots/2shallotsoronions

cupchoppedginger

cupgrapeseedoil

cupwater

Salt/pepper

Mixinablenderonhigh.Itkeepsforoneweekintherefrigerator.Preparationtimeis10minutes.Servewithfermentedcarrots.

Chili

2Tbspoliveoil(orcoconutbutterifyouareconcernedaboutcarcinogens)

1Tbsporegano

2Tbsptomatopasteordicedtomato

1zucchini

1greenpepper

poundgroundbeef

1smallonion

2Tbspofmincedgarlic

2Tbspofchilipowder

1Tbspgroundcumin

2cansofyourfavoritecookedbeans(noadditives)

4cupsstock

1tspseasalt/somepepper

Withoil, cookonionsandgarlic for2minutes.Add tomatopasteanddicedvegetables;searwithwine.Brownmeatinaseparatepan.Addbeans,stock,saltandallspices.Cook15minutes. If you cook the beans yourself, be sure to soak them overnight for betterdigestion.Preparationtimeis40minutes.

RoastedBrusselsSprouts

Brusselsproutsorcountlessothervegetables,includingbeetsandgarlic

OliveOil

Salt

Pepper

Pre-heatyourovenfor425degrees.Roastvegetablesuntilbrownusually20-30minutes.

SteamedArtichokes

3artichokes

ofalime

Bayleaf

Tbspgarlic

Salt-totaste

cupcoconutbutter

Placewater,about1inchdeep,inapotwithlime,bayleafandgarlic.Placeavegetablesteamerinthepot.Bringtoaboil.Addtheartichokesandsteamfor30-40minutes.Allowto cool for 10minutes.To eat the artichokes, peel off one leaf at a time, dip inmeltedcoconutbutterwithsalt,andplacebetweenyourteeth.Pulltheleafthroughandenjoythegreat little flavor packed treat.When you get to the heart of the artichoke, cut out theflowery part to eat the entire stem, as shown in the photograph on the right of theartichoke. Remember,YouTube has every kind of video. Just look up How to eat anartichoke.Preparationtimeis1hour.

Leek&SwissChardSoup(oranygreenleafyvegetable)

1leek

Largeonion

2garliccloves

4cupsofhomemadestock

Swisschardleavesonly

Salt-apinch

Pepper-totaste

Bayleaf

Sauttheonions,garlic,bayleafandleekfor10minutes.Addthestockandallowit tocome to a boil. Simmer for 20minutes and then discard the bay leaf.Blend in a high-poweredblenderandreturntothepot.AddtheSwisschardandcookfor3minutes.Thisisagreatsoupwhenyouaretryingtoeatthelargehelpingofvegetableswithsmoothies,butarereadytoeatsomethingwarm.Preparationtimeis40minutes.

SweetandRichSauceSaladDressing

Forasaladdressing,whiskwithtoastedsesameoilandbrownricevinegarwiththeSweetandRichSauce.Eatinglikethiskeepssugaradistantmemory!

QuinoawithLeekandGreenOnions

Thisisagreatgrainforglutenreplacement.

3greenonions

1leek

2cupsofcookedquinoa

1tsplimejuice

tspcoconutoiloroliveoil

Inafryingpan,heatuptheoilandlightlybrownthechoppedonionsforabout5minutes.Thentossinthecookedquinoawiththelimejuiceandsalttotaste.

Tocookthequinoa

1cupswater

1cupquinoa

Coarseseasalt

Boilwater,addsaltandquinoa,bringtoaboil,coverandcookfor12-15minutes.Thenturnofftheheatandplaceadrypapertowelbetweenthepotandthelid.Letitsetfor5minutes.Remembertorinseyourquinoabeforeyouboil itsoitwillnot tastelikesoap.Preparationtimeis15minutes.

SideDishforvariety-DaikonRoot

Forvariety,Iwilljustpurchaseanewvegetable.Thisisadaikonroot,whichtasteslikea

mild radishand looks likeacarrot. Ibrowned it in toasted sesameoil for5minutesoneachside,thenIaddedMirin,acookingwine,saltandsomewatertoletitboiluntilsoft,about15min.Itisgreatforaidingindigestion.Preparationtimeis30minutes.

SpaghettiSquashSideDish

1mediumspaghettisquash3-4pounds

Coconutmilk

Garlic

Parsleyorcilantro

Saltandpepper

Cut your squash in half and scrape out the seeds. Place in your steamer pot, open sidedownforabout20-30minutes,oruntilyourforkcancutintoitsmoothly.Withaspoon,scrapeoutthesquashfromtheshell.Mixintherawgarlic,alittlecoconutmilkandthechopped parsley or cilantro. Serve hot. Raw garlic is super nutritious and an immunesystembooster.Preparationtimeis40minutes.

BakedPotato-ReplacementforFrenchFries

Cut potato, and soak cut part in olive oil, salt and pepper. Bake at 425 degrees for 40minutes.

BREAKFASTIDEAS

FlaxseedwithGoatsYogurt

Goatsyogurt

Freshlygroundflaxseeds(thisisgoodforwomenandhormones)

Anykindoffruits

Anykindofnuts

Grindflaxseedsinacoffeegrinder.Mixalltheseingredientstogetherandyouwillhaveenjoyedapowerbreakfastwithseeds,nuts,fruit,andadairyproduct.IalwaysusenutssothatIwillchew,becausechewingaidsindigestion.Preparationtimeis4minutes.

Ifyoujustwanttoeattheyogurtbyitself,flavoritwithyourfavoritefood-gradeessentialoil.Ilikelemon.

ShrimpOmelet

poundofcookedwildcaughtshrimp

1cupgreenonions

1tomato

2pastureraisedeggs

Saltandpepper

Sautthegreenonionsincoconutoiluntiltheyaresoftandalittlebrowned.Heatupthecookedshrimp(ortocooktheshrimp,boilitfor3-4minutesinhotwater).Beateggsinabowlwith a fork. Pour eggs into large amounts of coconut oilI find the eggwill notstick to the pan this way. Roll shrimp and onions into the center, fold over and serve.Cookingtimeis10minutes.

BeatricesCoconutCrepe

Imakethiswithapurecoconutpaleowrapandfillitwithcoconutmanna.Iheatitinasaucepanfor1minute.Thismakesagreatbreakfastandpostworkoutsnack!Iusethiswrap to make soft tacos too. The coconut paleo wrap can be ordered on-line onAmazon.com.

Pancakes

2Tbspcoconutflour

2pastureraisedeggs

2Tbspcoconutmilk

Whisk together.Pourbatter in a fryingplan.Cook3minutesper side.Slatherwithnutbutterandsomecookedfruitforagreatpeanutbutterandjellysandwichreplacement.

Oryoucanmakethemadifferentway.

2eggs

Cinnamon&salt

1ripebananaorplantain(plantainiftheplantainislarge)

Frozenorganicwildblueberries

Mashthebananaorplantainwithafork.Whiskalltheingredientstogether.Usecoconutoil or red palmoil to cook.Drenchwith organicmaple syrup. If youwant this to be acrepe,youmayblendalltheingredientsintheprocessorwith2Tbspofwater.Preparationtimeis10minutes.

RainbowBreakfast

1cupcookedrice

Almondmilk

Choppedmango

Choppedapples

Gojiberries(oranyberry)

Almonds

Unsweetenedcoconutflakes

AdashofChineseFive

ChiaSeedPudding

3Tbspchiaseeds

Nuts

Shreddedunsweetenedcoconut

Fruit

Cocoa

Hemp,almond,hazelnutorothermilkOptional

Soakchiaseedinwaterjustenoughtocovertheseedsfor20minutesorovernight.Theseeds become the consistency of tapioca pudding. Add all ingredients and enjoy.Preparationtimeis20minutes.

ChiaSeedPudding(anothervariation)

1/3cupchiaseeds

Anynutmilkwithafewdropsoflemonessentialoil

4cupsoffruitmangoesandoranges

Zestofoneorangeorlime

1tbspvanilla

tspcinnamon

cupshreddedcoconut

Soakseedsovernightinnutmilk.Inthemorningcombinewiththerestoftheingredients.

ChiaSeedCerealwithCranberrySauce

3Tbspofsoakedchiaseeds

Walnuts

Shreddedcoconut

CranberrySauce

CranberrySauce

21ouncesoforganiccranberries

1cupfreshpineapple

1smallpieceofgroundfreshginger

tspcinnamon

cupcoconutpalmsugar(orotherhealthysweetener)

1cupfreshsqueezedorangejuice

1tsporangezest

Combinealltheingredientsexceptthepineappleinasaucepanandbringtoaboil.Lowertheheatandsimmer for10minutes.Add thepineappleandmoresweeteners ifneeded.

ThisisalsoagreatThanksgivingcranberrysauce!Preparationtimeis20minutes.

Lemon-BlueberryScones

3eggs

cuplemonorlimejuice

Zestof2limesorlemons

cupcoconutmilk

tspvanillaextract

cuphoney(orlessifyouarewatchingsugarintake)

cupcoconutflour

cuparrowrootflour

tspbakingsoda

tspcreamoftartar

tspseasalt

6ouncesoffreshblueberriesorfrozenwildblueberries

Preheattheovenat350degrees.Mixallthewetingredientsinyourblender.Mixallyourdry ingredients together with a whisk in a bowl. Then fold them all together. Whenpreparing to bake, use cup tomeasure the size of each scone.Make a ball and thenflattenit.Putitonparchmentpaperontopofyourbakingsheet.Bakeuntilgoldenbrownabout30minutes.

I make a glaze of coconut butter with a few drops of lemon essential oil, but this is

optional.Preparationtimeis50minutes.

Doingwhatyouloveisthecornerstoneofhavingabundanceinyourlife.-WayneDyer

DESSERTS

Rambutan

EverheardofaRambutan?NeitherhadI.Itisatropicalfruitthatisloadedwithvitaminsandgreattokeepvarietyonyourtable.Remembertotrynewfoodsregularlyforfun,soyouwontmissthefoodsyouhaveeliminatedandtokeepyourtastebudsfeasting.

AuntBBsAppleCrumble

10organicapples

4tspoliveoil

1cupquinoaflakes

1cupalmondmeal

6Tbspofmaplesyrup(3areusedontheappleswhenyoucutthem)

2Tbsplimejuice(alsotouseonappleswhenyoucutthem)

Salt-apinch

1tspofspices(usecinnamon,nutmeg,cardamomand/orcloves)

Cut theapplesandaddsomemaple syrupand lime juice.Mixall theother ingredients,pourovertheapplesandbakeat400degreesforabout25minutes.Preparationtimeis45minutes.

HornedMelon

Again, theway I outrun the sugar craving is by thrillingmy taste buds. I found thishornedmelonatWholeFoods.Justcutitinhalfandsqueezeitintoyourmouth;youmayeattheseeds.Allfruitcanserveasdessert.

DragonFruit

Imade theGelatinDelightonpage127usingpomegranate juice,anorange, thezestofthat orange and dragon fruit. Also, you can just eat these plain, but they are not verysweet.

Brownies

2tspvanillaextract

6dropsoffood-gradeorangeessentialoil

cupchoppedprunes

2cupswalnuts

cupcacaopowder

8largedates

cupofalmonds

Pulseitallinafoodprocessorexceptforcupofwalnuts.Itshouldmakeamixturethatlooks likecakecrumbs.Place them inyourglassPyrexandmixwithwater fordesiredmoisture.Addwalnutslast.

Topping:

cupmaplesyrup

4Tbspcacaopowder

2Tbspofoliveoil

1tspvanilla

1Tbspcoconutmanna

3-4dropsoffoodgradepeppermintessentialoil-optional

Mixtoppingingredientsandcoverbrownieswiththisicing.Chillfor1hour.Preparation

timeis20minutes.

BeatricesKeyLimePieTort

Filling:

4avocados

3/4cupgradeB(non-filtered)maplesyrupIuseless

3/4cuplimejuice

1cupcoconutoil(tothickeningredients)

Pulsefirstthenblend.

Pour over choconut-ball crust (see recipe in this book) and put in freezer for at least 2hoursbeforeserving.

Optional:Putlimezestontopofpie.

Iuselessmaplesyrup,asIhaveadjustedmytastebudstoneedinglesssweetnessandIamconsciousofmybloodsugar.Also,Iusethisrecipetomakekeylimepopsicles.ThismakesagreatChristmasdessert (thawed)oraperfect frozenpool-side treat. Ifyoufeelyoureallyneednutrients,youcanthrowintheseedofoneavocado.Preparationtimeis30minutes.

BeatricesChoconutBalls

4Tbspdriedshreddedcoconut

6 Tbsp macadamia nuts (or you can use cashews, almonds, pecans, peanuts, pumpkinseeds,orwalnutsinstead)

2Tbspcacaopowder

1Tbsprawhoney

10dates(pitsremoved)orraisins,prunes,figs,etc

4Tbspflaxseedsorchiaseeds1Tbspcoconutoil2or3pinchesofseasalt

1dropofmintfoodgradeessentialoil(optional)

Placealldryingredientsinahighspeedblenderandmixuntilthoroughlymixed.Stoptoscrapedownthesidesandblendagain.

Roll dough into small balls, place on a plate and put in freezer to solidify for 20-30minutes (andstore them in the freezeraswell).Seemycreationwith thekey lime tort,wherethis is thepiecrust.This isalsoapiecrustoptionfor theno-bakecheesecakeonpage136.Share,eatandenjoy!Preparationtimeis15minutes.

EasterChocolateCoconutCup

Use the chocolate recipe found in this bookonpage130.Take2Tbspof unsweetenedorganiccoconut,2Tbspofcoconutmanna,andalittlemaplesyrup.Heatinasaucepanandpouroveryourchocolateonceithashardenedabit.Thendrizzleabitmorechocolateoverit.

Happiness is the full use of ones talents along the lines ofexcellenceJohnF.Kennedy

ChristmasCookies

6Tbspofcoconutbutter

4Tbspofmaplesyrup

6Tbspofcocoanibs

6Tbspofgojiberries

2cupsofalmondbutter

Apinchofsalt

Mixcoconutoil,maplesyrup,andsaltand thenplace thedoughonparchmentpaper inbakingdish.Coverwithgojiberries,cacaonibsandfreezeforashortwhile.Thenuseanupsidedownglassorcookiecutterstocreateyourshapes.Storeinthefreezerandservefrozen.Preparationtimeis1hour.

IceCream

Thisisarich,sweet,deliciousicecreamthatisbetterthananyIhaveeverbought.Itismyreplacementoptionformyformerfavoritenationalchainsoftserve.

4 ripebananasslicedand frozen. I freeze themonparchmentpaperon a tray theymustbeslicedintodisks.

2Tbsporganicmaplesyrup(thisisoptionalgowithyoursweettooth)

cupofunsweetenedalmondmilkorcoconutmilk

tspofpureorganicvanillaextractoralmondextract

Ifyoulovechocolate,add2Tbspoforganiccocoapowder

Blenditallinafoodprocessor,scrapingdownthesidesandrepeatingasneeded.Asthebananasthaw,theywillacquireasmoothicecreamtexture.

Serveimmediatelyorplaceinpopsicleholdersandfreeze.

Preparationtimeis2minutestocutbananasandputtheminthefreezerand5minutesforblending.

WildBlueberrySorbet

1Tbspofalmondmeal

1cupoffrozenwildblueberries(thesehavearealflavorfulpunch)

ofanavocadoforcreamytexture

1cupofcoconutwateroralmondmilk

Juiceof1lime

4icecubes

Blend and enjoy this sweet, tart, pallet cleansing sorbet! The blend of these flavors isexquisite!Preparationtimeis5minutes.

GelatinDelight

2cupsoforganicandnotfromconcentratejuice

2TbspofBernardJensensorGreatLakes100%BovineGelatinpowder

Somerawfruit-optional

Somesweetener,suchascoconutnectar,steviaorrawhoney-optional

2Tbspofgratedcitricfruitrind-optional

Pourjuiceintoasaucepan.Addin2Tbspofgelatinandstiruntilthegelatinisdissolved.Turnonheattomediumandletsimmerforabout10minutes.Turnoffheatandletsetfor1-2minutes.Dontletitsetlongoritwillstarttoclump.Stirandtaste.Mixinsweetenerandotheringredients.Pourmixtureintoajellomold(anyglassbowlwillworkevenicecubetrays!)Putjellointorefrigeratorandletsetforatleast3-4hoursorleaveovernight.ServeandENJOY!

Iuse tartcherryjuicebecauseof itspowerfulanti-inflammatoryqualities.Useanyjuicethat is in season.Do not use pineapple juice, as itwill not congeal.Be aware that thisrecipedoeshaveahighfructosecontent this isbalancedsomewhatwith theproteinofthebovinegelatin.Preparationtimeis20minutes.

RichTexturedNuttyIceCream

1banana

1canoffull-fatcoconutmilk

1Tbspofcocoapowder

1Tbspofnutbutter(almond,peanut,etc)

Vanilla

Cinnamon

Xanthumgumforvolume(optional)

Blendalltheingredientsuntilsmoothandpourintoicetray.Freeze.Onceitissolid,placecubes in your blender, and a little more coconut or almond milk and blend. Add thexanthamgumifyouwantitreallyrich.Experimenttofindhowyoulikeit.Enjoy!Thiscanalsobemadeinyouricecreammaker.Preparationtimeis50minutes.

Chocolate

1cupcoconutoil

cupmaplesyruporLakanto(asugar-free,all-naturalsweetener)*

cupunsweetenedorganiccocoapowder

cupnutbutterIusealmond

(Optional: Add a drop of your favorite food-grade essential oil, such as orange orpeppermint.)

Mixtheingredientsandaddmorecocoaormaplesyrupasneeded,pourintoacontainer,cover, and place into the refrigerator for a few hours until it is solid. Sometimes I addalmonds or unsweetened shredded coconut and freeze it to make hard chocolate. Youcould use raisins or orange zest. Go crazy and make this your own very special,customizedfavoritechocolate.Preparationtimeis10minutesplustimetoallowittochill.

*Thishealthysugar-alternativecanbeorderedfromAmazonthatmeasuresexactly likesugar

AlmondParfait

1 cups almond meal or 1 cup of blanched raw almonds finely ground in a foodprocessor(soakingalmondsmakesthemeasiertodigest)

1cupofboilingwater

2TbspgradeBmaplesyrup

2cupswater

1Tbspkuzuor1Tbspofarrowroot

Seedsfromofavanillabean

3Tbspagarflakes-adjustthisforhowthickyoulikeyourparfait

Apinchofsalt

cupgradeAlightmaplesyrup

Twoorthreetypesoffruitsuchaspeachesandberries

Blend the almondmeal, boilingwater and gradeBmaple syrup.Add the 2 cups ofwater.Placethemixtureinasaucepanwithalltherestoftheingredientsexceptthefruit.Turnonlowandsimmerfor1015minutes,stirringcontinuously.

Then blend it again on medium, stopping to mix it up as needed while blending.Refrigerateuntilyouarereadytoeat it!!Layeritwithyourfavoritefruitwhenreadytoserve.Preparationtimeis1hour.

OatmealCookies

3ripeorganicbananas

cuporganicalmondbutter

2cupsstealcutunprocessedrawoats

1/3cupunsweetenedorganicapplesauce

1tspvanilla

cuporganiccocoapowder

Optional-addsalt,cinnamonorshreddedunsweetenedcoconut

Preheatovento350degrees.Useaforktomashbananasandthenaddalltheingredients.Letdoughsitfor25minutes.Thendropbytheteaspoonontoanungreasedcookiesheetandbakefor10minutes.Serveasasnack,dessertorbreakfast.Preparationtimeisfor40minutes.

ReecesNutButterCup

1Tbspcoconutbutter

tspvanillaextract

1/4cupcoconutcreamconcentrate-orcoconutmanna

3Tbspcocoapowder

Cinnamon

3Tbspalmondmeal

Anyfoodgradeessentialoilforflavor-lemon,orange,mint(optional)

Fornuttypart:

2Tbspalmondbutter

Celticseasalt-apinch

2Tbspmaplesyrup

This dessert is made in two parts. The chocolate is heated and then placed in therefrigeratortocool.ThenuttybrownpartismixedinaZiplocbag.Thenyouplaceaholeinthebagtosqueezeitoverthechocolate.

Mixeverything except the almondbutter,maple syrupand salt in apan.Heat and thenplaceinashapeddish,likeamuffinbakingpan.Chill.

Thenmixthealmondbutter,maplesyrupandsaltinthebag.Decorateyourchocolateandstoreintherefrigeratororfreezer.Preparationtimeis30minutes.

KingsCake-MyGrandmothersRecipeRevised

12largepastureraisedeggs(divideeggsandyolk)1poundofcoconutbutter1lbsorganicalmonds-grindveryfine

3Tbspoforganicvanilla3cupsoforganicdatesugar4TbsporganicalmondextractApricotorstrawberryjellyhomemadewithmaplesyruptosweeten

Mix sugar and almonds in one bowl.Mix vanilla, almond extract, eggs, and butter inanotherbowl.Combine the twobowls intoapaste. Ina thirdbowl,beat theeggwhitesuntilfluffyandfoldintopaste.Distributeintothreeoneinchcakepans.Bakeat350for20-25minutes(testwithtoothpick).Makejellybycookingthefruitfor10minuteswithsomemaplesyrup.Cool layersandspread jellies (alternating flavors) inbetween layersandontopsandsides.Finishwithastrawberrydecoration.Preparationtimeisonehour.

ThisrecipehashistoryofbeingusedbythekingsinEasternEurope,whoaresaidtobemyancestors.ItisarichcakewhichwasalwaysmadeforbirthdayswhenIwasachild.Itisglutenfreeanditisdefinitelyanemotionalfoodforme.Preparationtimeisonehour.

No-BakeCheesecake

1cupGoldenGranolaoranyotherglutenfreecrust

1cupofrawcashews(soakedforatleast4hoursanddrained)

1cupraw,peeled,dicedorganiczucchini

2Tbspcannedcoconutmilk

cupcoconutoilmelted

2Tbspofpuremaplesyrup,gradeB

Tbspoforganicvanillaextract

1/8tspsalt

Juiceofonelemon

1cupoforganicstrawberries

2Tbspofrawhoney

Place thegranolaon thebottomofanybowl,decorativedishorwidemouthMason jar.YoumayalsousemyChoconutBallrecipeasacrust.

Make your strawberry jelly with the strawberries, honey and some lemon juice. Boil,reduceheatandcookfor12minutes.Mashstrawberrieswithafork.

Tomakeyourno-bakedairy-freecheesecakefilling,combinealltherestoftheingredientsinahigh-poweredblender.Check the tartnessbyadding the lemon juice slowlyuntil ittastesjustrighttoyou.Pouroverthecrustandfreezefor1hour.Takeouttothawfor15minutes, drizzle with strawberry sauce and decorate with berries. Enjoy this fabuloussugar-free,toxic-free,dairy-free,gluten-freedessertandknowyouhavefedyourchildrentheirrawvegetables!Ifyouenjoybeingasneakyparent,youwillenjoythisfeeling.Youmayalsodrizzle itwithchocolateseenext recipe.Preparation time is4hours to soaknuts,20minutestoprepareandtimetofreeze.Storeintherefrigerator.

BeatricesChocolateMoose

2ripeavocados

2ripebananas

cuporganic,rawcocoapowder

1-2TbspofLakantoormaplesyrup

cupcoconutmilk

tspvanillaextract

Cinnamonandseasalt(optional)

Scrapesomehardchocolateorusecacaonibsasgarnish

Blendinahighspeedblenderandenjoythiscomfortfood!!

CoconutMacaroons

1cupshreddedorganicunsweetenedcoconut

Thewhitesofthreepastureraisedeggs

1Tbspofcoconutpalmsugar(orothersweetener)

Beattheeggsuntiltheyarestiff.Addthecoconutandsweetener.Bakefor30minutesat300 degrees or until brown. Use the chocolate recipe in this book to dip some of themacaroonsinchocolate.Preparationtimeis40minutes.

OrganicNutella

1cupunsaltedorganichazelnuts(soakedovernightanddrained)

3ozoforganicbittercookingchocolate

2Tbspcoconutoil

cupplus3Tbspoforganicmaplesyrup

Organichazelnutextract

Blendthehazelnutswiththe3Tbspofmaplesyrupintheblenderfor3minutes.Stopandscrapedownsidesseveraltimes.Meltthechocolate,coconutoilandtherestofthemaplesyrup.Add to theblenderandblendanother3minutes.Storeat roomtemperature forafewdaysorintherefrigeratorforlonger.Rollintothecoconutpaleowrapsorserveanywayyoulike!Preparationtimeis20minutes.

BeatricesMarzipan

1cupofsoakedandthendrainedwalnuts

cupcoconutoil

6-7dried,pittedorganicdates

2/3cupcoconutflakes

1TbspofLankanto

Almondextract

Firstgrindupthewalnutsuntiltheyareapaste.Next,addallyourotheringredients.Youcanmakemarzipanballs,Eastereggs,oramarzipanroll.Youmaycover inpurecocoapowder.Inthefridgethemarzipanwillhardenalittlebit.Preparationtimeis15minutesplussoakingovernight.

MagicChocolateHardShell

3ripebananas(orplantains)

cupsmoothnutbutter

6ozofbitterorganiccookingchocolate

cupcoconutoil

cupmaplesyrup(orless)

Blendthebananasandnutbutterinhighspeedblenderuntilsmooth.Freezeinapopsicle

mold.Melt thechocolate,maple syrupandcoconutoil and store inaglasscontaineratroom temperature. When you are ready to serve this dessert, pour hot water over thepopsicle mold. Slide out the popsicle and dip into the chocolate. If the chocolate hashardened, melt over some boiling water. The chocolate will harden onto the popsiclealmostimmediately.Dipinthechocolateagainifyouwantaverythickchocolatecoating.Serverightaway.

CreamyCashewBase

Oneinawhile,whenyoujustneedsomethingcreamy,thisisagreatbase.Youcanuseittomakeasaladdressing,asmayonnaise(byaddingsomeDijonmustard),orasanicingforabrownie.SeerecipeforNo-BakeCheeseCakeonpage136.It