☆Red smoothie 

☆Lively salad

☆Energetic soup

☆Chicken Marsala, stuffed butternut squash and steam green beans.

☆Energetic raw and sprouted coconut balls

I am sharing all my recipes: 



1 beet with its green leaves

4 carrots with the skin

3 cups spring mix

1/4 inch ginger root

1/2 lime with the skin

2 scoops fiberwise 

3 tablespoons hemp seeds

6 ice cubes from the whey made from raw cheese (if want to learn how to make raw cheese, video on the website)


Mix all INGREDIENTS in the Vita mix or powerful blender and Voila, one of the best smoothies to clean and power our body with nutrients

Here are the Health Benefits of my Red Smoothie ingredients:


*Great source of vitamins, minerals, antioxidants and dietary fiber. 

*Rich in vitamin C, manganese, folate, vitamin B6, betaine and potassium. 

*The greens parts of beets are a good source of vitamin A, vitamin C, iron, copper and calcium.

Therefore, just the beets alone are loaded with healthy nutrients. However, what I enjoy the most, is the blood cleaning power and the blood flow. 

What is this? Beet juice increases blood flow to the brain and help prevent dementia, according to Wake Forest University researchers. The body converts nitrates in beets to nitric oxide, a compound that relaxes arteries and improves blood circulation and oxygenation within the brain.


*High source of antioxidants (especially Beta Carotene).

*Decreases risk for heart disease and stroke.

*Helps protect against cancer .

*Important for maintaining oral health.


Has at least 17 baby greens and it is rich in vitamins A, vitamin C, iron, and calcium


Is a potent aromatic herb and a good natural source of vitamin C, magnesium, potassium, copper, and manganese. 

Important to know that ginger heals the gut and relieves nausea, and can help prevent ulcers that sometimes lead to stomach cancer.


Include weight loss, improved digestion, reduced respiratory and urinary disorders, relief from constipation, and treatment of scurvy, piles, peptic ulcer, gout, and gums. It also aids in skin care and eye care.


Delivers the full-body benefits of seven fiber sources—including organic psyllium seed husk, plus vitamins, antioxidants, soothing herbs, and probiotics.

Promotes Digestive Health

Promotes Healthy Weight Loss

Helps Reduce the Risk of Heart Disease

Sweeps Away Toxins and Waste

Supports Immunity

Improves Regularity


These seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.  In addition, they have been linked with a reduced risk of heart disease.


Lively salad (all organic ingredients)

*Bed of spring mix 

*1/2 Avocado 

*Mung bean sprouts 

*Sprouted almonds

*Chia seeds dressing


1/2 cup chia seeds soaked in 1 cup water and add a lemon and raspberry sustain flavor envelope to this mix the night before.  

The following day, add 1 tablespoon of apple cider vinegar, 2 tablespoons of olive oil and 2 ounces of lemon juice.

Pour on top of the spring mix.  If wishes, dry fruit and more raw nuts can be add it

ENERGETIC SOUP☆  Note: portion size is about 4 to 6 ounces

This soup is not only tasty with a hint of sweet and a slight spice from the ginger, but it’s versatile as you can add your own favorite fresh or dried herbs and spices to finish it off.

Try adding different spices and herbs such as cilantro, parsley, thyme, rosemary or even cayenne to make this zesty soup even more flavorful. 



3 – 4 tbsp coconut oil

5 carrots

1 apple

2 sweet potatoes or yams

2 turnips

2 inch piece of ginger

1/2 tsp dried turmeric

2 cups water 

1/2 tsp fresh or dried basil, parsley or cilantro (optional)


Add all ingredients to the vita mix excluding the coconut oil

Once the ingreadients are all liquified, add coconut oil and simmer for about 20 to 25 minutes.

Garnish with fresh  herbs and a handfull of walnuts.

CHICKEN MARSALA☆  Note: portion size is the feast of your hand


8  boneless skinless chicken breasts

1⁄4 cup flour (gluten free)

1 teaspoon salt, divided

1 teaspoon black pepper, divided

1/2 teaspoon turmeric

1/2 teaspoon thyme

1⁄2 teaspoon dried oregano

1 tablespoon coconut oil

16 ounces organic mushrooms, sliced

1 tablespoon unsalted butter (grass fed)

Mushroons are done with the whey from the cheese I make and  spices such as turmeric, thyme, oregano, black pepper, cilantro, himalayan salt, and coconut oil

1⁄2 cup marsala wine

4 teaspoon lemon juice and lemon zest


In a large resealable plastic bag, combine the flour, 1/2 teaspoon salt, 1/2 teaspoon black pepper, oregano, thyme, turmeric (all spices)

Add chicken breasts to bag and shake to coat.

Spray a large nonstick skillet with grass fed organic butter, cook chicken  over medium heat for 7 to 8 minutes on each side or until juices run clear.

Remove and keep warm.

Prepare mushrooms with whey,  spices and coconut oil or grass fed organic butter until tender.

Stir in broth and wine. Cook for 15 to 17 minutes over medium heat or until liquid is reduced by half. Stir in lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon of pepper and pour over chicken breasts.


The marsala wine sold in supermarkets has caramel and preservatives 

I made my own version: 

1/4 cup of dry white wine

1 teaspoon of brandy

If you prefer a non-alcoholic substitution, although most of the alcohol is evaporated during the cooking process. here is another alternative:

1/4 cup of white grape juice

1 tablespoon vanilla extract

2 tablespoons of sherry vinegar

Bon appetite!



1 large acorn squash

2 teaspoons ground cinnamon

1 cup crushed pineapple

1 teaspoon ground nutmeg

1/2 teaspoon ground allspice

1/2 cup shredded cabbage

1/2 cup dry cherries

1/4 cup shredded coconut

Add all ingredients


Preheat the oven to 350 degrees F (175 degrees C).

Cut the squash in half, and remove the seeds and any excess membrane. 

Place cut side up in a baking dish. Cover the dish and bake for 45 minutes.

Meanwhile, combine cinnamon, pineapple, cabbage, nutmeg, allspice, cherries, and coconut.

 When squash has been cooked, remove from oven. Let cool down for 10 minutes.

Carefully scoop out the pulp from both halves and combine with the pineapple, cabbage and cinnamon mixture.

 Replace mixture into shells and return to the oven and bake for 7 minutes until pineapple is hot and bubbly.

Enjoy, it is very delicious



1 cup dry cherries 

1 cup raw cashews

1 cup sprouted almonds 

1 cup sprouted chia seeds (4 oz chia soaked in 4 oz water) 

Add one envelope of sustain raspberry/lemon and 1/2 teaspoon of vanilla extract

2 scoops protein powder either vanilla or chocolate. I used vanilla

½  teaspoon himalayan salt

1/4 cup shredded   coconut 


Have chia seeds soaking overnight with the sustain mix and vanilla extract.

The following day mix chia seeds mix with cherries, chopped cashews, chopped almonds, protein power, coconut, and salt.

Form balls and roll in coconut!

And no cooking at all


I trust you will enjoy this 5 course dinner and remember, home cooking gives you the power to choose the best quality ingredients and create your own healthy, energetic lifestyle.  CHEERS!

If you have questions and do not know how to start to change or improve your lifestyle,  just contact us and we will be happy to assist you.