Hello beautiful soul
Iseeyou,Ihearyou,Ifeelyou,Ismellyou,andIloveyou.
Welcometothefirstdayoftherestofyourlife.Ihavecraftedthismagical'Breathof LifeSecretFormula'thathasandstillissupportingmeonmyowninnerself-healing journeytoday.Thisisacollectionofwisdomandinsightsthatwillguideandinspire youtobeyourbestyou.
Changeisanever-endingcycleofyourselflivinginanever-changinguniverse, thus,thisprocesswillreflectwhatyouaskofit-remembertobespecific.Everything intheuniverseisenergyandwhenyoumatchthatenergyyouwillmakepositive changesinyourlifethatwilltransformyouintoyourtruelifepurposeonthisplanet. Yourproblemsarecausedbyyourresistancetowardsmakingchange;the unknownofsteppingoutandtryingsomethingcompletelynew.But,youknowin yourheartyoumust.Myhandwillalwaysbethereforyouandourheartssideby side.
Nothingisevertoobigforyoutoaccomplish.Ifyoucanthinkit,youcancreateit. Youjustneedtobelieveyoucanandfollowallthesignsleadingyoutowhereyou knowyouwanttobe...andwhatImeanbythisis:youwillgetsignsandthesesigns cancomeasnumbers,people,feelings,smells,words,streetsigns,andevenyour pet(s)ifyouhaveone.So,pleasetakenoteofabsolutelyeverythingaroundyou, becauseyoujustnevereverknowwhatyouarewalkinginto.
Aboveall:trustyourowndirection,asyouaretheonewhohaschosenthislife,this timetobehereonearthrightnow.Ihopethissecretformulawillgiveyouthe confidencetofollowyourownpathandsurrendertoyourinnerintuitivevoicethat lovesyouverymuch.
Youareneveralone!
Ifeelyou Ihearyou Iseeyou Iloveyou
walk the earth barefoot and listen to our earth breath
explore the top of your world
PRANICBREATHING
USE THIS TO ADJUST YOUR EMOTIONS AND REDUCE STRESS
YOURVOICECOMMANDSYOURBODY,MIND, ANDSPIRIT
CHANGE YOUR RELATIONSHIP WITH YOURSELF; THE WORDS YOU SPEAK AFFECT Y ACC T Y YOURS A
March2022
pranic breathing
Aclearandcrispwayto relearnhowtobreathe
byKellyKingston
'Prana'orlifeforceenergyisthevitallink betweenyourphysicalbodyandyour astralbodies.Pranicenergy,unlikeoxygen, canaccumulateinyouraethericbody.
Yourbreathisthekeytoincreasingand mobilisingthislifeenergy.Itwillimprove yourvitalityandconcentrationaswellas supplythefuelthatdrivesyourhealing powers
Itisimportanttoavoidforcingresults.This appliestoallbreathingtechniquesand yoga.Ifyoufeeldiscomfortorstartto perspireyouhavemissedthepointofthe exercise.
Youarelookingtoachievearestfuland gentlespacewiththispranicenergy.
So,ifindoubt,pleasestop.
HereistheprocessforPranic Breathing:
Findaquietplacetobealone,sittingina comfortableposture,thespinestraight.Or, laydownifyouprefer.
Allowyoureyestoclose,ifyoulike.
Becomeawareofyourbodyandconsciously alloweverypartofyourbodytorelax.
Ifyouarestrugglingtorelaxyourbody,bring theawarenessofyourbreathtoyournostrils; feelyourbreathasitcomesinandoutof yournostrils.Whenyouarefullyawareof yourbreath,youhavereachedarelaxed space.
Takeadeepbreathinthroughyournoseand thinkofyourlungsashaving3parts:alower, amiddle,andanupperspace.Fillthebottom partofyourlungsfirst,sothatyourstomach raises.Then,themiddle…andfinally,thetop.
Now,releasetheairslowlyandexhalealittle bitmorewithasigh,thenstartinhalation againrelaxasyoudoathisafewtimes.
Takeadeep,unhurriedbreathandbreathe tothefollowingrhythmof3:
Inhalefor3…and1…and2…and3… Now,holdfor3…and1…and2…and3… Exhalefor3…and1…and2…and3… Now,holdfor3 and1 and2 and3
Repeatatleast3timesandthenrelax.
continuetothenextpage...
Ifyouarehavingtroublebreathingthisway, followtherhythmasmuchasyoucan.Listen toyourbodyandtakeabreakwhenneeded. Increaseyourbreathwhenyoufeelyouare ready.
Trynottocramthelungswithairtothepoint ofdiscomfort;however,concentrateyourfull attentiononwhatyouaredoing.
Whenyouarereadytoexpandonthis process,hereisanextensionofwhatyou havebeendoing.
3breaths→to6breaths→to8breaths…and beyond
Ifyouarereadytodomore,inhaleandexhale slowlytoarhythmof6:
Inhalefor6…and1…and2…and3…and4…and5…and6…
Now,holdfor6…and1…and2…and3…and4…and5…and6…
Exhalefor6…and1…and2…and3…and4…and5…and6… Now,holdfor6…and1…and2…and3…and4…and5…and6…
Repeat6timesandrelax.
Don'tprogresssoquicklythatyougasp forair;begentle.Intheearlystages,the rhythms'3'or'6'arequitesufficientto revitaliseyourpranicenergy.
Graduallyyoucanincreasethelength andnumberofbreaths,asyoubecome moreaccustomedtothetechnique.
Onceyouhavemasteredthebasic techniqueandcanholdyour concentrationonthebreath,focuson theSolarPlexuschakralocatedbelow yourribcage.
Whenyoudoyourbreathingexercises, andasyouholdyourbreath,imagine yourlungsfillingwiththewhitelightof thebreathandretainingpositiveenergy.
Itstorespranicenergylikeabatteryand youcanstockpilethispranicenergy. YourSolarPlexuswillbecomewarmas youdothisprocess.
Your Voice Commands Your Mind, Body, and Spirit
Energy+Vibration=Matter Thought+Voice=Reality
Thoughtisenergy
Learnthetruemeaningofthe commandwordsyouuseeveryday... andhowyourwordseitherempower youortakeawayyourpower.
Findtheoppositewordtoeachword, feelit,sayitanddoit,whichonewill moveyouforwardandactivatewhat youwantmoreofinyourlife.
Helptheselfbywalkingyourtruthfor yourownlifeandno-bodyelse’s.
Keepthoughts,actions,andwords positive
Seeingisenergy Talkingisa vibration
Speakingisavibration
PhrasesNotToUse
"Ican’t"=willliterallystopgrowth "Iwon’t"=willliterallyputablockinyourway "It’shard"=Cannotisacommandtoself "Idon’tbelieve"=willliterallystopyoufrom achievinganythinginyourlife
"I’masceptic"=isataughtbehaviourthatis aconditiontoholdapersonback
"Idon’tlikeit"=stopsyoufromlearningand stopsyoufromgainingintellect
Try(Tryandyouwilldoit)Trying,Icantry,I’m trying,Iwilltry,Iwillattempt
Putablockinyourway,tryisacommandtoSelf =TRyandTRyingisataughtbehaviourthatisa conditiontoholdapersonback,ithasveryvery littleresult,it’slikerunningaracewithnoend, neverending,itisrepetitious.
Helptheselfbywalkingtheabsolutetruthofyour life.Keepthoughts,actionsandwordspositive. Beselfempowered.
Phrases To Use
Whatdoes'conscious'mean?
'CONSCIOUS'
"I can " = literally promotes growth
"I am " = is a command to self
"I believe" = allows your wants, needs and desires to come true
"It is done" = is a behaviour of using goods words
"I can do it" = is unconditional and can move a person forward in life
"I can do anything" = When you know you can do it and your body needs to hear it. Your body reacts to key words
what spells are you speaking...
un-happy Inner Child
Plays the "Victim" role
Insecure with Self
Needs external validation
Afraid to be alone
Easily Triggered
Always very serious
Looks for the negative in everything
Filled with stress and worry
happy Inner Child
Takes ownership
Feels confident and secure
Enjoys being alone
Calm and understanding
Creates joy and happiness
Finds the positivity in everything
Filled with light and love
What other people think about you is none of your business. Your business is to focus on your own growth and healing. It’s all about minding your own business.
WordsToUse
Discontent
Belief
Question
Knowledge
Courage
Ability
Commitment
Integrity
Discipline
Respect
Strength
Love
Direction
Fully
WordsToUse
WordsToUse
CauseandEffect
Limitless
UnconditionalLove
ILoveYou
acceptingresponsibility
LIFE HAPPENS FOR YOU, NOT TO YOU!
Thereisnothingyoucannotchangeonce youhaveacceptedtotalresponsibilityfor yourlife.Youarenotthevictimofyour environment.Youaretheunconscious creatorofit.Youcantranscendstruggle, restriction,andmanipulationonceyouhave learntthatlessonandgobeyondit.Youare freeandcanallowyourtruthtocomeinto yourlife.
Toexercisechoicesissimple;itishowyou choosethem.Yourbeliefiseverythingand yourthoughtsandexpectationscreateyour personalandcollectiveexperiences...your reality.
Everyconditionofyourbody,whetheritisa chronicdiseaseorperfecthealth,isthe resultofyourcreativeenergy.Everyevent thatseemingly"happenedtoyou",whether yougiveitalabelof'good'or'bad',isthe resultofthatsameenergy.
Whenyousufferasanadultfromachronic illness,youarenotdoinganythingwrong, butyouaremisdirectingthatenergy (unconsciously).Itisalmostalwaysthe resultofasustainedfeelingoffrustration andpowerlessnessinasituationoverwhich youfeelyouhavenocontrol.
Onlyyouwillknowwhatareaofpersonal growthhasbeenneglectedbecauseofa so-called'duty'or'circumstance'or 'expectation'putuponyoubysomeoneelse inyourlife.
Beliefsarepasseddownfromgenerationto generationandyoursubconsciousmindhas recordedallyourfeelings,thoughts,and everythingthatyoulearnlaterinlife.
Itformsyourattitudewhichisadirect responsetoreading,hearing,observing, felingandlistening.Itisonlyenergythathas beenhandeddownandyouhaveaccepted itwithoutaskinganyquestionsatall.
Itisuptoyoutoexerciseyourownchoice andtakeresponsibilitytoimplementa change.Askyourself:istheoutworndata withinyouservingyou?Haveyouchosento buyintooldbeliefsthat"lifeisastruggle"? Areyoubeingcontrolledbyfear,guilt,and thesocalled'sin'?
Uncomfortablefeelings,events,and memoriesareusuallystuffeddownwith alcohol,drugs,orfood.Byhavingthe couragetofacetheseemotionsandletthem go,yourenergyincreases.Bealwaysaware ofyourownenergylevelandtheenergies aroundyou.Ifyoufeeluncomfortablearound certainpeoplewhodragyourenergy,leave them,asyourownvibrationwillslowdown
Evenifyouareinarelationshipthatdrains yourenergy,leavethemasyourown vibrationwillslowdown.Evenifyouareina relationshipthatdrainsyourenergy,fixitor leave.
Ifitismoneythatisstoppingyoufromdoing thethingsyouwanttodo,havethecourage toearnyourownandorganiseyourlife accordinglytoyourownneeds.
YOUR YOUR LIFE
Tobeabletobeincontrolatalltimesitis necessarytospendtimecompletelyalone everyday.Thiswillhelpyoutodetachfrom emotionaleventsoftheoutsideworldand helpyoutoestablisharelationshipwith yourselfwithoutanyinfluences.
Whenyouwalkinsilenceormeditateevery dayyoureleasetensionandgiveyourbody andmindnewvitalenergy.Youareableto centreandvisualiseyourdayflowing,so yourownenergyclearsthewayfora smoothandbalancedday.
Yourimaginationandemotionsarethe mostcreativetoolsyouhavetoworkwith. Theyarethemostconcentratedformsof energyyoupossessandyouareusing themallthetime.Thegoalistoconsciously takecontrolofthem.
Byusingrelaxationandvisualisationin meditationyoucanby-passyournegative beliefsandworkdirectlywithyour imaginationandpositiveemotionsorgood feelings
Fornow,startfirstwithsettingtimeasideto 'daydream'...toestablishaprogramforyour future.Findaquiet,comfortableplacetosit orlaydown.Itisbestdonewhenyoucanbe undisturbed.Goodpracticeiseithervery earlyinthemorningorlateatnight,before youretire.
Justconcentrateonyourbreathingand imagineasyoubreatheinthatyouare takinginwhitelight,(positive)healing energyfromtheUniverseandexhalegrey (stale,used)negativeenergyfromyour body.
Create
Create your own happy and well place Create your own happy and well place
your own happy that no-one can take away fom you today. that no-one can take away fom you today. that no-one can take away today.
7 DAY MEAL GUIDE 7 DAY MEAL GUIDE
MONDAY - DAY 2
Breakfast:Banana Smoothie
Lunch:VeggieTortilla
AfternoonTea:Peanut Butter&JellySnackBalls
Dinner:SweetPotatoand ZucchiniNoodles
Desert:BananaSoftServe
THURSDAY - DAY 5
Breakfast:BerrySmoothie
Lunch:Leftover-WhiteBean andVegePasta
AfternoonTea:AppleAlmond Butter
Dinner:ButternutSquash Curry
Desert:Darkchocolate
TUESDAY - DAY 3
Breakfast:QuinoaPorridge
Lunch:SpicyThaiSalad
AfternoonTea:Hemp HummuswithFresh Vegetables
Dinner:CauliflowerRicewith Lemon,MintandPistachios
Desert:DarkChocolate
FRIDAY - DAY 6
Breakfast:Bananaand AlmondButterOats
Lunch:MangoKaleand AvocadoSalad
AfternoonTea:PeanutButter &JellySnackBalls
Dinner:BlackBeanandCorn Burger
Desert:BananaSoftServe
SUNDAY - DAY 1
Breakfast:VanillaChiaPudding
Lunch:CrunchyRedCabbage andGreenAppleSesameSlaw
AfternoonTea:HempHummus withFreshVegetables
Dinner:BlackbeanandQuinoa Salad
Desert:Darkchocolate
WEDNESDAY - DAY4
Breakfast:BananaBreakfast Wrap
Lunch:KaleSalad
AfternoonTea:FruitandNuts
Dinner:WhiteBeanandVege Pasta
Desert:Chocomole
SATURDAY - DAY 7
Breakfast:BananaandPeanut ButterSmoothie
Lunch:Leftover-BlackBean andCornBurger
AfternoonTea:AppleAlmond Butter
Dinner:BrownRiceandLentil Salad
Desert:Chocomole
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
BREAKFAST RECIPES BREAKFAST RECIPES
VANILLACHIAPUDDING
Makes2Servings
INGREDIENTS
6tablespoonschiaseeds
2cupsalmondmilk
2tablespoonsmaplesyruporagave
1teaspoonvanillaextract
1/2teaspooncinnamon
METHOD
2.
1Blendupthealmondmilk,vanilla,maplesyrup,andcinnamon. . Pourliquidmixtureoverthechiaseedsandstiruntilseedsareevenlymixed in.Stiragainfiveminuteslater,andfiveminutesafterthat.Letsitforanhour atleast,orsimplyletitsitinthefridgeovernight.
SERVEtoppedwithfreshfruitofyourchoice.
Puddingwillkeepinthefridgeforuptofourdays.
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
BREAKFAST RECIPES
BananaSmoothie Serves2
BREAKFAST RECIPES
INGREDIENTS
2frozenbananas
170gramslowfatberryflavouredyogurt
1cuplowfatorplant-basedmilk
1teaspoonmaplesyruporagave
1/2teaspooncinnamon
METHOD
Combineallingredientsinablender.Blendforafewsecondsathighspeedor untilingredientsarethoroughlycombined Pourintoalargeglass
Makesapproximately2servings.
BREAKFAST RECIPES
BREAKFAST RECIPES
QUINOABREAKFASTPORRIDGE
Serves2-4
INGREDIENTS
1cupdryquinoa
2cupsalmondmilk
1tablespoonagaveormaplesyrup
1/2teaspoonvanilla
1/2teaspooncinnamon
1tablespoongroundflaxmeal
Optionaltoppersandadd-ins:slicedbanana,freshberries,afew tablespoonsrawwalnuts,atablespoonofchiaseeds,atablespoonof almondbutter.
METHOD
2.
1. Allowthequinoatocookuntilalltheliquidisabsorbedandquinoa isfluffy(15-20minutes).
Combinequinoa,almondmilk,sweetener,vanilla,andcinnamonin asmallpot.Bringtoaboilandreducetoasimmer.
3Stirintheflaxmeal
4Stirinanyadditionaltoppersoradd-ins,andenjoy. .
SERVE
Leftoverswillkeepinthefridgeforuptothreedaysandcanbe reheatedwithalmondmilkoverthestoveandserve.
BREAKFAST RECIPES
BREAKFAST RECIPES
BANANABREAKFASTWRAPS Serves2
INGREDIENTS
2largebananas
4Icebergorbutterlettuceleaves
4tablespoonalmondbutter
4tablespoonmaplesyrup
METHOD
1Spreadeachlettuceleafwithatablespoonofalmondbutter. . 2Cutthebananasinhalf. .
3Placehalfofabananaineachleaf. .
4Drizzleeachwithateaspoonofmaplesyrupandserve
SERVEANDENJOY!
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
BREAKFAST RECIPES
BerrySmoothie Serves2
INGREDIENTS
2cupmixedfrozenberriesofyourchoice
170gramslowfatberryflavouredyogurt
1cuplowfatorplant-basedmilk
1teaspoonmaplesyruporagave
1teaspoonvanillaessenceorchocolatecacao
METHOD
Combineallingredientsinablender.Blendforafewsecondsathighspeedor untilingredientsarethoroughlycombined.Pourintoalargeglass.
Makesapproximately2servings
BREAKFAST RECIPES YOUAREWHATYOUEAT
TheMouth-BodyConnecting
BREAKFAST RECIPES
BREAKFAST RECIPES
BANANAANDALMONDBUTTEROATS
Serves2
INGREDIENTS
1cupglutenfreerolledoats
1cupalmondmilk
1cupwater
1teaspooncinnamon
2tablespoonsalmondbutter
1bananasliced
METHOD
1.
Bringthewaterandalmondmilktoaboilinasmallpot.Addtheoatsand reducetoasimmer
2Cookuntiloatshaveabsorbedallliquid. .
3Stirincinnamon
4Topwithalmondbutterandbanana. .
SERVEANDENJOY!
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
BREAKFAST RECIPES
BREAKFAST RECIPES
BananaandPeanutButterSmoothie Serves2
INGREDIENTS
2frozenbananas
2tablespoonspeanutbutterofyourchoice
170gramslowfatberryflavouredyogurt
1cuplowfatorplant-basedmilk
1teaspoonmaplesyruporagave
1/2teaspooncinnamon
METHOD
Combineallingredientsinablender.Blendforafewsecondsathighspeedor untilingredientsarethoroughlycombined.Pourintoalargeglass.
Makesapproximately2servings.
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
LUNCH RECIPES LUNCH RECIPES
CRUNCHYREDCABBAGEANDGREENAPPLESESAMESLAW Serves2
INGREDIENTS
Forthesalad:
3cupsthinlyshreddedredcabbage
1largegrannysmithapple,shredded
2tablespoonhempseeds
Forthedressing:
1/4cuptahini
3tablespoonswater
2teaspoonsagavenectarormaplesyrup
1/2teaspoonsesameoil
1/4–1/2teaspoonseasalt(totaste)
1tablespoonapplecidervinegar
METHOD
1Whiskdressingingredientstogetherandsetaside Dresstheshreddedvegetablesandhempseedswithdressing;youcan useasmuchasyoulike,butmakesureyoucoateverythingwell(ahalf cupwillprobablysuffice).
2. Slawwillkeepinthefridgeovernight
SERVEANDENJOY!
LUNCH RECIPES LUNCH RECIPES
VEGGIE TORTILLA
Serves1
INGREDIENTS
Forthesalad:
1or2lowcarbtortillas
4slicessweetpotato
4greenbeans
1tablespooncornkernels
3floretscauliflowerorbroccoli
1handfulbabyspinach
1lemon
Forthedressing:
*Useyourfavouritedressing
METHOD
Warmupyourtortillasintheovenonnon-stickpaper Laythetortillaflatona squaresheetofnon-stickpapersothatthetortillafitsperfectlyonthepaper square.Rollupthepaperoverthetortilla,thenplaceinabakingdishfor10 minutesintheovenat160℃.Fryupalltheveggiesinfryingpanwithcoconut oroliveoiluntilveggiesarecooked.Addinyourfavouriteseasoningfortaste.
Dressthetortillawithyourveggiesandbabyspinach.Adddressingfor flavour.Foldupyourtortillaandplaceonaplate.
Addgarnishofpickedveggies.
LUNCH RECIPES LUNCH RECIPES
SPICYTHAI SALAD
Serves2
INGREDIENTS
Forthedressing: 1avocado
1cupcoconutwater
¼cupcilantro
¼cupbasil
¼tspsalt(ormore)
2pitteddates
1tbspmincedorgratedginger Sprinkleofcayennepepper
Forthesalad:
1bellpepper,chopped 2cupsgratedcarrots
1/2cupcilantro,chopped 1cupsprouts
2cupsshreddedromainelettuce 1cupslicedcucumbers
METHOD
1 Blendalldressingingredientsinahighspeedblendertillsmooth 2.Topsaladwithdressingasdesired.
SERVEANDENJOY!
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
LUNCH RECIPES LUNCH RECIPES
KALESALAD
Withcarrots,apples,raisins,andcreamycurrydressing Serves2-4
INGREDIENTS
Forthedressing:
1/2cuprawcashewsorwalnuts
2tablespoonslemonjuice
2pitteddates
1/2cupwater
1/2teaspoonseasalt
2teaspooncurrypowder
Forthesalad:
1headkale,de-stemmed,washed,dried,andcutintobite-sizedpieces (about5cups)
2largecarrots,peeledandchopped 1largeapple,choppedintosmallpieces
1/3cupraisins
1/2cupchickpeas
METHOD
1Blendalldressingingredientsinahigh-speedblendertillsmooth. . Massagethekalewiththedressing,makingsurethateverythingiswell coatedandsoftened Startwith1/2cupdressingandaddasneeded Youmayhavesomeleftover.Addtheapple,carrot,raisins,and chickpeas.Remixthesalad,addingmoredressingifyoulike. 2.
SERVEANDENJOY!
LUNCH RECIPES LUNCH RECIPES
WHITEBEANANDSUMMERVEGETABLEPASTA
Serves4
INGREDIENTS
1smalleggplant,cutinto1inchcubesandlightlysaltedfor30minutes,then patteddry
1clovegarlic,minced
1largezucchini,sliced
1canorganicfireroasted,dicedtomatoes
1smallcanorganictomatosauce
1teaspoonagave
1tablespoondriedbasil
1teaspoondriedoregano
1teaspoondriedthyme
1can(or2cupsfreshlycooked)cannelliniornavybeans,drained 226gramsdrybrownriceorquinoapasta(rigatoni,linguine,andpenneare allfine)
METHOD
1
Heatalargeskilletwitholiveorcoconutoilspray(orjustuseafew tablespoonsofwater).Sautétheeggplantwiththegarlicuntilthe eggplantisgettingniceandbrown(about8minutes).
2Addthezucchiniandcookuntiltender(another5minutes). .
Addthecannedtomatoes,tomatosauce,agave,basil,oregano,and thyme Heatthrough Testforseasoning,andaddmoreofwhatever herbsyoulike.
3. Addthewhitebeansandheatthewholesaucethrough.Thisissotasty andsimple,youcouldeatitonitsownasa“cheater’s”ratatouille.
4. Whileyoursaucecooks,putapotofsaltedwatertoboil.Addpastawhen ithitsarollingboil,andcookpastauntiltenderbutstillalittlealdente
6.
5. Drainpasta,smotherwithsauce,andserve.Leftoverswillkeepforthree daysinthefridge
LUNCH RECIPES LUNCH RECIPES
MANGO,KALE,ANDAVOCADOSALAD
Serves2
INGREDIENTS
1bunchcurlykale,de-stemmed,chopped,washed,anddried(about6 cupsafterpreparation)
Juiceof1largelemon
2teaspoonsflaxoroliveoil
1teaspoonsesameoil
2teaspoonsmaplesyruporagavenectar
1choppedredbellpepper
1cupmango,cutintosmallcubes
1smallHaasavocado,cutintocubes
Seasalttotaste
METHOD
1
“Massage”thelemonjuice,flax/oliveandsesameoils,syrup,andsaltinto thekaleuntilitiswiltedanddressedevenly.
2Mixinthepepper,mango,andavocadocubes. . Tosswellandcombine.
SERVEANDENJOY!
LUNCH RECIPES LUNCH RECIPES
BLACKBEANANDCORNBURGERS
Serves4
INGREDIENTS
1tablespooncoconutoil
1smallyellowonion,chopped
1cupfresh,frozen,orcannedorganiccornkernels
1canorganic,lowsodiumblackbeans,drained(or11/2cupscookedblack beans)
1cupbrownrice,cooked
1/4cupoatflour(orground,rolledoats) 1/4cuptomatopaste
2teaspooncumin
1heapingteaspoonpaprika
1heapingteaspoonchillipowder 1/2-1teaspoonseasalt(totaste)
Blackpepperorredpepper,totaste
METHOD
Preheatyourovento180℃. 1.
2
Heatthecoconutoilinalargefryingpan Addtheonionandsautéuntilonion isgolden,soft,andfragrant(about3-5minutes).Addcorn,beans,and tomatopastetothepanandheatthrough.
3.
Placecookedriceintofoodprocessor.Add beans,onion,tomatopaste,and cornmixture.Pulsetocombine.Addspices,oatflour,andatouchofwater,if youneedit Pulsemore,untilyouhaveathickandsticky(butpliable)mixture Ifthemixtureistoowet,addatablespoonortwoofadditionaloatflour.
4Shapeinto4burgersandplaceburgersonafoillinedbakingsheet
5.
Bakefor25-30minutes,oruntilburgersarelightlycrisped,flippingonce through.
6Servewithfreshguacamole,ifdesired!
AFTERNOON TEA RECIPES AFTERNOON TEA RECIPES
HEMPHUMMUS
Serves4
INGREDIENTS
1/4cupshelledhempseeds
1canchickpeas,drained,or2cupsfreshlycookedchickpeas
1/2teaspoonsalt(totaste)
2-3tablespoonfreshlysqueezedlemonjuice(totaste)
1smallclovegarlic,minced 1tablespoontahini(optional)
1/2teaspooncumin
Waterasneeded
METHOD
1Placehempseedsinfoodprocessorandgrinduntilpowdery. . Addchickpeas,salt,lemon,garlic,tahini,andcumintofoodprocessor, andbegintoprocess.Addwaterinathinstream(stoppingtoscrapethe bowlafewtimes)untilthemixtureistotallysmoothandcreamy.
3.
2 Garnishwithextrahempseedsandserve.Hummuswillkeepinthefridge foruptofourdays.
SERVE withrawvegetablestick,broccoli,cauliflower,beans,andcucumber.
AFTERNOON TEA RECIPES AFTERNOON TEA RECIPES
RAWPEANUTBUTTERANDJELLYSNACKBALLS
Serves20
INGREDIENTS
11/2cupsorganicroasted,unsaltedpeanuts
11/2cupsdarkraisins
2tablespoonspeanutbutter
Pinchseasalt
METHOD
2.
1 Rollmixtureinto1inchballs.Storeinthefridgeforatleastthirtyminutes beforeserving.
Addallingredientstoafoodprocessorandprocessuntilthepeanutsare brokendownandthemixtureisstartingtosticktogether.Itmayreleasea littleoil,butthat’sOK.
SERVEANDENJOY!
YOUAREWHATYOUEAT TheMouth-BodyConnecting
AFTERNOON TEA RECIPES AFTERNOON TEA RECIPES
FRUITANDNUT
Serves1
INGREDIENTS
1handfulofnutsofyourchoice
1servingoffruitofyourchoice(eithercutuprockmelon,watermelon,orapple, orangeetc.)
SERVEANDENJOY!
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
AFTERNOON TEA RECIPES AFTERNOON TEA RECIPES
APPLEALMONDBUTTER
Serves2
INGREDIENTS
1mediumgreenapple 1mediumredapplefuji,gala,orreddelicious 2-3tablespoonsalmondbutter 1/2-1tablespoonhoney
METHOD
1
Usinganapplesliceroraknife,cutapplesintoslices Removethecoreand seeds.
3.
2Putthealmondbutterintoasmalldishtodipyourapples. . Spoonthehoney,oruseabottlewithasqueezetopanddrizzleoverthe apples.
Notes:
Forothernutbutterandseedoptions,switchthealmondbutterforpeanut, cashew,mixednuts,orsunflowerbutter.Theyalltastegreat!!
SERVEANDENJOY!
TheMouth-BodyConnecting
AFTERNOON TEA RECIPES AFTERNOON TEA RECIPES
RAWPEANUTBUTTERANDJELLYSNACKBALLS
Serves20
INGREDIENTS
11/2cupsorganicroasted,unsaltedpeanuts
11/2cupsdarkraisins
2tablespoonspeanutbutter
Pinchseasalt
METHOD
1.Addallingredientstoafoodprocessorandprocesstillthepeanutsare brokendownandthemixtureisstartingtosticktogether.Itmay releasealittleoil,butthat’sOK.
2 Rollmixtureinto1inchballs Storeinthefridgeforatleastthirtyminutes beforeserving.
SERVEANDENJOY!
YOUAREWHATYOUEAT TheMouth-BodyConnecting
AFTERNOON TEA RECIPES AFTERNOON TEA RECIPES
APPLEALMONDBUTTER
Serves2
INGREDIENTS
1mediumgreenapple
1mediumredapplefugi,gala,reddelicious 2-3tablespoonsalmondbutter 1/2-1tablespoonhoney
METHOD
1.Usinganapplesliceroraknife,cutapplesintoslicesremoving thecoreandseeds.
2.Putthealmondbutterintoasmalldishtodipyourapples.
3 Spoonthehoney,oruseabottlewithasqueezetopanddrizzle overtheapples.
Note:forothernutbutterandseedoptions,switchthealmondbutterfor peanut,cashew,mixednuts,orsunflowerbutter.Theyalltastegreat!
SERVEANDENJOY!
TheMouth-BodyConnecting
DINNER RECIPES DINNER RECIPES
BLACKBEANANDQUINOASALADWITHQUICKCUMINDRESSING Serves2
INGREDIENTS
Forthesalad: 1cupdryquinoa,rinsed 2cupsvegetablebrothorwater 1/2largecucumber,dicedneatly 1smallbellpepper,dicedneatly 1canBPAfree,organicblackbeans 10-15basilleaves,choppedintoachiffonade* 1/4cupfreshcilantro,chopped Dashsalt
Forthevinaigrette: 2tablespoonextravirginoliveoil 1/4cupapplecidervinegar 1tablespoonagaveormaplesyrup 1tablespoondijonmustard 1teaspooncumin Saltandpeppertotaste
Seenextpagetocontinue...
*Chiffonadeisaslicingtechniqueinwhichleafygreenvegetablessuchas spinach,basil,sorrel,orSwisschard,oraflat-leavedherblikebasil,arecutinto long,thinstrips.
TheMouth-BodyConnecting
DINNER RECIPES DINNER RECIPES
METHOD
1.
Rinsequinoathroughasievetillthewaterrunsclear.Transferittoasmall ormediumsizedpotandaddtwocupsofvegetablebrothorwaterand dashofsalt.Bringtoaboil,thenreducetoasimmer.Coverthepotso thatthelidison,butthere’sasmallgapwherewatercanescape Simmertillquinoahasabsorbedalloftheliquidandisfluffy(about15-20 minutes)
Transfercookedquinoatoamixingbowl.Addchoppedvegetables, blackbeans,andherbs.
2. Whiskdressingingredients.Addthedressingtothesalad,andserve.(If youdon’tfeelthatyouneedallthedressing,justaddasmuchasyou’d liketo)Saladwillkeepforthreedaysinthefridge
3. SERVEANDENJOY!
YOUAREWHATYOUEAT TheMouth-BodyConnecting
DINNER RECIPES DINNER RECIPES
SWEETPOTATO&ZUCCHINIPASTA
Serves2
INGREDIENTS
2largezucchini
1redbellpepper,diced
15cherrytomatoes,quartered
8largebasilleaves,chiffonaded
2smallsweetpotato,bakedandthencutintocubes
2tablespoonbalsamicvinegar
1smallavocado,cubed
4tablespoonveganparmesan
METHOD
1 2Tosszucchiniwithallremainingingredients. . 3Addveganparmesan. .
Useaspiralizerorajuliennepeelertocutzucchiniintolong ribbons (resemblingnoodles).
SERVEANDENJOY!
TheMouth-BodyConnecting
DINNER RECIPES DINNER RECIPES
RAWCAULIFLOWERRICEWITHLEMON,MINT,ANDPISTACHIOS Serves2
INGREDIENTS
5cupsrawcauliflowerflorets
28gramspistachios
1/4cupeachbasilandmint
2teaspoonlemonzest
11/2tablespoonlemonjuice
1tablespoonoliveoil
1/4cupdriedcurrants
Seasaltandblackpeppertotaste
METHOD
Put3cupsofcauliflowerintoafoodprocessor.Processuntilthe cauliflowerisbrokendownintopiecesthatareaboutthesizeofrice. Transfertoalargemixingbowl.
1. Puttheremaining2cupsofcauliflowertothefoodprocessor.Addthe pistachios Process,onceagain,untilcauliflowerisbrokendowninto rice-sizedpieces.Pulseinthebasilandminttillherbs arefinely chopped.
3. SERVEANDENJOY!
2. Addtheadditionalchoppedcauliflower,pistachios,andherbsto the mixingbowlwiththefirstbatchofcauliflower.Addthelemonjuice,oil, andcurrents Seasontotastewithsaltandpepper
DINNER RECIPES DINNER RECIPES
WHITEBEANANDSUMMERVEGETABLEPASTA
Serves4
INGREDIENTS
1smalleggplant,cutinto1inchcubesandlightlysaltedfor30minutes,then patteddry
1clovegarlic,minced
1largezucchini,sliced
1canorganicfireroasted,dicedtomatoes
1smallcanorganictomatosauce
1teaspoonagave
1tablespoondriedbasil
1teaspoondriedoregano
1teaspoondriedthyme
1can(or2cupsfreshlycooked)cannelliniornavybeans,drained 226gramsdrybrownriceorquinoapasta(rigatoni,linguine,andpenneareall fine)
METHOD
1.
Heatalargeskilletwitholiveorcoconutoilspray(orjustuseafew tablespoonsofwater) Sautétheeggplantwiththegarlicuntiltheeggplant isgettingniceandbrown(about8minutes).
2Addthezucchiniandcookuntiltender(another5minutes). .
Addthecannedtomatoes,tomatosauce,agave,basil,oregano,thyme. Heatthrough.Testforseasoning,andaddmoreofwhateverherbsyoulike.
4
3. Addthewhitebeansandheatthewholesaucethrough Thisissotastyand simple,youcouldeatitonitsownasa“cheater’s”ratatouille.
6.
5. Drainpasta,smotherwithsauce,andserve.Leftoverswillkeepforthree daysinthefridge
Whileyoursaucecooks,putapotofsaltedwatertoboil.Addpastawhenit hitsarollingboil,andcookpastatilltenderbutstillalittlealdente.
DINNER RECIPES DINNER RECIPES
BUTTERNUTSQUASHCURRY
Serves4
INGREDIENTS
1tablespoonmeltedcoconutoil 1whiteoryellowonion,chopped 1clovegarlic,minced 1tablespoonfreshginger,minced 3tablespoonsredcurrypaste 1tablespoonorganicsugarorcoconutsugar 2/3cupsvegetablebroth
One14or15ouncecancoconutmilk 1tablespoonsoysauceortamari 1greenorredbellpepper,chopped 1poundbutternutsquash 2cupsgreenbeans,cutinto2inchpieces 1-2tablespoonslimejuice
METHOD
1. Addthegarlicandgingerandletthemcookforaboutaminute.Then,addthe currypasteandsugar.Mixtheingredientstogetheruntilthepasteisevenly incorporated
Heatthecoconutoilinalargepotorwok.Addtheonionandcookuntilitissoft andtranslucent(5to8minutes).
2. Whiskinthebroth,thecoconutmilk,andthetamari.Addtheredpepperand butternutsquash.Simmertillthesquashistotallytender(25to30minutes minutes).Ifyouneedtoaddextrabrothasthemixturecooks,doso.
3. Stirinthegreenbeansandletthemcookfor2or3minutes,oruntiltender.Season thecurrytotastewithextrasoysauceortamariandstirinthelimejuiceas desired.Removefromheatandserveoverquinoaorbrownbasmatirice.
4. Leftoverswillkeepforfourdays.
DINNER RECIPES DINNER RECIPES
BLACKBEANANDCORNBURGERS
Serves4
INGREDIENTS
1tablespooncoconutoil
1smallyellowonion,chopped
1cupfresh,frozen,orcannedorganiccornkernels
1canorganic,lowsodiumblackbeans,drained(or11/2cupscookedblackbeans)
1cupbrownrice,cooked
1/4cupoatflour(orground,rolledoats)
1/4cuptomatopaste
2teaspoonscumin
1heapingteaspoonpaprika
1heapingteaspoonchillipowder 1/2-1teaspoonseasalt(totaste)
Blackpepperorredpepper,totaste
METHOD
Preheatyourovento180℃ 1
2.
Heatthecoconutoilinalargesautépan.Addtheonionandsautéuntilonionis golden,soft,andfragrant(about3-5minutes).
4.
3Addcorn,beans,andtomatopastetothepanandheatthrough. . Placecookedriceintofoodprocessor.Addthebeans,onion,tomatopaste,and cornmixture Pulsetocombine Addspices,oatflour,andatouchofwater,if youneedit.Pulsemore,untilyouhaveathickandsticky(butpliable)mixture.If themixtureistoowet,addatablespoonortwoofadditionaloatflour
6.
5Shapeinto4burgersandplaceburgersonafoillinedbakingsheet. . Bakefor25-30minutes,oruntilburgersarelightlycrisped,flippingonce through.
7Servewithfreshguacamole,ifdesired! .
DINNER RECIPES DINNER RECIPES
BROWNRICEANDLENTILSALAD
Serves2
INGREDIENTS
2tablespoonsoliveoil
1tablespoonapplecidervinegar
1tablespoonlemonjuice
1tablespoondijonmustard
1/2teaspoonsmokedpaprika
2cupscookedbrownrice
1canorganic,nosodiumaddedlentils,rinsed,or11/2cupscookedlentils
1carrot,dicedorgrated
4tablespoonschoppedfreshparsley
Seasaltandblackpeppertotaste
METHOD
1.
Whiskoil,vinegar,lemonjuice,mustard,paprika,saltandpeppertogether inalargebowl.
2Addthebrownrice,lentils,carrotandparsley.Mixwell. .
SERVEANDENJOY!
TheMouth-BodyConnecting
YOUAREWHATYOUEAT
DESSERT RECIPES DESSERT RECIPES
BANANASOFTSERVE
Serves2
INGREDIENTS
2largebananas,peeledandchoppedintochunks,thenfrozen 1/2teaspoonvanilla
METHOD
Placebananasinafoodprocessorandturnthemotoron.Lettheprocessor rununtilthebananashavegottenincreasinglylight,fluffy,andsmooth. They’llresembleacreamybowlofsoft-serveicecream!
Youmayneedtostopafewtimestoscrapethebowldown Bepatient, andlettheprocessordoitsjob first,it’llseemasthoughthesoftserve isn’tcomingtogether,butitwill.Servewithanytoppingsyoulike:cacao nibs,darkchocolate,peanutbutter,choppednuts,orseeds theworks!
SERVEANDENJOY!
TheMouth-BodyConnecting
DESSERT RECIPES DESSERT RECIPES
CHOCOMOLE
Serves2
INGREDIENTS
1large,ripeHaasavocado,pitted
1/2teaspoonvanilla
4heapingtablespoonsrawcacaopowder
3tablespoonsmaplesyruporagave
1/4cupwater(moreasneeded)
METHOD
PlaceallingredientsinafoodprocessororVitamix/BulletBlenderandblend untilsmooth.
SERVEANDENJOY!
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Ifeelyou Ismellyou Iloveyou
