Partnering with God in Health and Wellness Series. Class Twelve Healthy, Affordable Recipe Ideas

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Vaughn Lawrence Naturopath & Herbalist Partnering with God in Health and Wellness Series Class Twelve Healthy, Affordable Recipe Ideas I. UTILIZING GOD GIVEN WHOLE FOODS IN OUR DAILY LIFE A.

1 Vaughn Lawrence Naturopath & Herbalist Partnering with God in Health and Wellness Series Class Twelve Healthy, Affordable Recipe Ideas I. UTILIZING GOD GIVEN WHOLE FOODS IN OUR DAILY LIFE A. If we fail to plan, we plan to fail. We MUST get back into the kitchen, as a family! Spending time, energy and money on food is critical to our health and the health of future generations. 1. Get some recipe ideas and print them out 2. Plan out an entire week of meals for the family 3. Make a shopping list 4. Buy as much local and/or organic as possible 5. Make a salad bar in your refrigerator 6. Decide what you can prepare in larger batches and save for later (leftovers) - Millet Burgers, Quinoa Salad, Salad Dressings, Fermented Veggies, Buckwheat, Fruit Pops, etc. 7. Involve the entire family, especially the children to make it fun 8. Helpful equipment: - Blender - Food Processor - Vitamix or BlendTec - Sprout Bags - Mason Jars - Juicer - Spiralizer - Crock Pot - Citrus Juicer

2 II. GENERAL GUIDELINES FOR SOAKING AND SPROUTING A. The main reason soaking grains, nuts and seeds is so important is because they contain enzyme inhibitors. The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing B. Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met. In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight. By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them! C. The Benefits of Soaking You are receiving all the DNA, Vitamins, Minerals and Nutrient release from that seed Phytic acid and other enzyme inhibitors are reduced. Soaking times vary with the nut. The more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature. In general most grains, nuts and seeds can be soaked overnight for 6-8 hours. D. Instructions for Soaking 1. Gather your raw, organic grains, nuts or seeds 2. Rinse them in purified or distilled water. 3. Place them in a glass or stainless steel bowl, or mason jar 4. Cover with twice as much water as the grain, nut or seed. (1 cup of nuts to 2 cups of water). 5. Cover the bowl with something breathable like a cloth towel. 6. You can safely soak most grains, nuts and seeds overnight. 7. Be sure to air dry thoroughly, then store in sealed container in refrigerator 8. If desired, dehydrate for long-term storage and use The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well. E. Sprouting (Not necessary for nuts and seeds except for maybe almonds) 1. Follow the process above for soaking grains 2. Place the soaked and rinsed grains in any container allowing water to drain off and be exposed to air (mason jar, sprouting bag or sprouting jar or even just a mesh tray/strainer). 3. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times. Make sure you drain the jar well. Grains that sit in water can spoil the whole batch! 4. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours. 5. Let the sprouts grow for the suggested number of days. After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! The sprouts can then be stored in the refrigerator for up to 6 weeks. Check out for LOTS of amazing information are resources!

3 F. Soaking and Sprouting Chart (from Soaking and Sprouting Chart Seed, Nut or Grain Soak Time Sprout Time Adzuki 12 hours 3-5 days Alfalfa 8 hours 2-5 days Almonds 8-12 hours 12 hours Barley 6-8 hours 2 days Brazil Nuts Do not soak N/A Broccoli 8 hours 3-6 days Buckwheat 6 hours 2 days Cabbage 4-6 hours 4-5 days Cashews 2-2 ½ hours N/A Chickpeas 12 hours 12 hours Clover 4-6 hours 4-5 days Corn 12 hours 2-3 days Cow Peas 12 hours 3-6 days Fenugreek 8 hours 3-5 days Flax 8 hours N/A Green Peas 12 hours 2-3 days Hemp Seeds Do not soak N/A Kamut 7 hours 2-3 days Lentils 8 hours 12 hours Macadamia Nuts Do not soak N/A Millet 8 hours 2-3 days Mung Beans 1 day 2-5 days Mustard 8 hours 2-7 days Nuts (all others) 6 hours N/A Oat Groats 6 hours 2 days Pecans 4-6 hours N/A Pine Nuts Do not soak N/A Pistachio Nuts Do not soak N/A Pumpkin Seeds (hulled) 8 hours 1 day Quinoa 2 hours 1 day Radish 8 hours 2-4 days Red Clover 8 hours 2-5 days Rye 8 hours 3 days Sesame Seeds 8 hours 1-2 days Spelt 7 hours 2 days Sunflower Seeds (hulled) 2 hours 2-3 days Triticale 12 hours 2-3 days Walnuts 4 hours N/A Watercress 4-6 hours 4-5 days Wheatberries 7 hours 2-2½ days Wild rice 9 hours 3-5 days

4 III. AMAZING RECIPES THAT PROMOTE HEALTH AND LIFE A. Fermented Foods Beginner Recipe (Body Ecology) 3 Heads Cabbage, shredded in a food processor 6 Large Carrots, shredded in a food processor 3 Inch Piece of Ginger 6 Cloves Garlic, peeled and chopped To Make: 1. Combine all ingredients into a large bowl 2. Remove several cups of the mixture and put in blender 3. Add filtered water to make a brine consistent like thick juice. Blend well then add back into original mixture. Stir well 4. Pack mixture down very tightly into glass or stainless steel containers. Make sure it is airtight. Use a wooden dowel, potato masher, etc. 5. Fill container almost full, leaving about 2 inches at the top for expansion 6. Roll us cabbage leaves tightly into a log and place on top to fill the remaining 2 of space. Clamp jar closed. There must not be any oxygen allowed into the container. 7. Let sit at room temperature (about 70 degrees) for at least 3 days, a week is even better. Refrigerate to slow down fermentation, and always refrigerate after opening. To Use Culture Starter: Dissolve one or two packages in /12 up of warm water (90 degrees). Add sugar to feed starter (chicory, honey, agave, etc.). Let sit for 20 minutes. Add to brine (step 3 above). * You can also use culture starter to make butter and sour cream! Kefir Preparation: 1. Heat 1 quart of milk or young coconut water (2 cups if goat s milk) to skin temperature (92 degrees). 2. Add kefir culture starter and stir until dissolved entirely 3. Pour inoculated milk into a closable vessel. Ferment at degrees for hours (36-48 hours for young coconut water) while avoiding any agitation. The milk will thicken and have a distinct sour aroma. The young coconut water will not thicken. It will change milky white and form bubbles on the top. The taste will be slightly tart and tangy. 4. Refrigerate after fermentation. It will continue to ferment, but much more slowly. 5. Save 6 tablespoons from each batch to inoculate the next batch instead of using a new ferment. You may also use 2/3 cup to make ½ gallon or 1 cup to make 1 gallon. This can be repeated about 7 times and best to transfer within first 3 days. * You can also make pudding and cheese!

5 B. Vegetables and Vegetable Juices Grilled Veggies This is super easy and tastes amazing! Fire up your BBQ grill. Take 4-5 Tablespoons of olive oil and blend with one tablespoon of Italian seasonings. (Can also use a curry or spicy herb blend) You can grill zucchini, squash, onions, portabello mushrooms, asparagus, bell peppers, tomatoes, green beans, carrots, corn or anything else you desire. Cut vegetables length-wise to fit on grill easily. BBQ, brushing olive oil on both sides as they cook. Asparagus and green beans cook well wrapped in foil and placed on grill. Season with salt and pepper after cooked. Vegetable Juices Juicing is recommended for people with severe illnesses that may not be able to handle the fiber (blended drinks). For most people, juicing and/or blended drinks should be fine for digestion. There are great benefits to both! The best way to make blended drinks is from either a Vitamix or Blendtec. Both are amazing! In the recipes listed in this section, you can either JUICE them or BLEND them! Juice & Blended Drink Combinations: celery, carrot, apple, spinach, parsley celery, cucumber, apple, parsley celery, carrot, ginger, apple celery, watercress, carrot, ginger celery, beet greens, carrot greens, ginger celery, parsley, dandelion, carrot, ginger celery, cucumber, garlic, lemon cucumber, beet greens, blueberries, lemon, celery, cucumber, grapes, lemon celery, watercress, lemon Cauliflower Mashed Potatoes 1/4 head of cabbage 1 head of cauliflower, washed and chopped into florets 4 cloves of garlic 1/2 onion 1-2 tablespoons melted coconut oil 1 teaspoon Real Salt 1/2 teaspoon black pepper 1 Tablespoon Butter * Steam the cauliflower florets, cabbage, garlic, and onion until very tender. Puree all steamed ingredients in a food processor until smooth, occasionally scraping down the sides. Add in coconut oil, sea salt, pepper, and butter. Continue pureeing until desired consistency is achieved (a couple minutes). Add any additional salt and pepper to taste. Post-pureeing, you can also pour the cauliflower into a casserole dish and stick it in a 350 oven for 20 minutes, or until golden-brown on top.

6 C. Fruits Ice Cream All you need to make your own ice cream is a small ice cream freezer, the kind that has a tub that you put in your freezer overnight. There is no messy salt and ice mixture to mess with. It is very simple. You just mix up the ingredients for your ice cream and then add it to the frozen tub and turn it on. About minutes later you have ice cream. Vanilla Macadamia Nut Ice Cream water and flesh of one young coconut ( get them at an asian market) 1/2 cup of macadamia nuts 1 teaspoon real vanilla extract 2 droppers liquid stevia 1/2 teaspoon sea salt Instructions: Grind nuts in a coffee grinder or use a vita mix. If you use a regular blender there will be larger pieces of nuts (Some like it this way) Place all ingredients in you vitamix or blender and mix well. Place in to ice cream freezer for 30 minutes. Enjoy!! (Best when fresh, gets much harder when put in the freezer overnight.) Strawberry RAWgurt 1 bag organic frozen strawberries 1 bag organic frozen peaches 2 ripe organic avocados 1-2 teaspoons alcohol-free vanilla extract 1-2 tablespoons organic raw honey pinch of salt (Celtic Sea Salt or Himalayan Rock Salt) add purified water as needed until desired consistency Preparation: Blend all ingredients in a high-speed blender until smooth. Enjoy the creamy deliciousness!

7 D. Bone Broths and Organ Meats Bone Broth Soup Homemade meat or fish stock Meat and fish stocks provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract. Do not use commercially available soup stock granules or bullion cubes, they are highly processed and are full of detrimental ingredients. Chicken stock is particularly gentle on the stomach and is very good to start from. To make good meat stock you need joints, bones, a piece of meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats. It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats. Ask the butcher to cut in half the large tubular bones, so you can get the bone marrow out of them after cooking. Put the bones, joints and meats into a large pan and fill it with water, add natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed. Bring to boil, cover and simmer on a low heat for hours. You can make fish stock the same way using a whole fish or fish fins, bones and heads. After cooking take the bones and meats out and sieve the stock to remove small bones and peppercorns. Strip off all the soft tissues from the bones as best as you can to later add to soups or eat all the soft tissues on the bones. Extract the bone marrow out of large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; consume them with every meal. Take off all the soft tissues from fish bones and heads and reserve for adding to soups later. The meat or fish stock will keep well in the fridge for at least 7 days or it can be frozen. Keep taking warm meat stock as a drink all day with meals and between meals. Do not use microwaves for warming up the stock, use conventional stove (microwaves destroy food). It is very important to consume all the fat in the stock and off the bones as these fats are essential for the healing process. Add some probiotic food into every cup of stock. Homemade soup with your homemade meat or fish stock. Bring some of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, pumpkin, etc. and simmer for minutes. You can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, marrows and squashes, stalk of broccoli and cauliflower and any other parts that look too fibrous. Cook the vegetables well, so they are really soft. When vegetables are well cooked, add 1-2 tablespoons of chopped garlic, bring to boil and turn the heat off. Eat this soup with the bone marrow and meats and other soft tissues, which you cut off the bones. You can blend the soup using a soup blender or serve it as it is. Add some probiotic food into every bowl of soup. Eat these soups with boiled meat and other soft tissues off the bones as often as wanted all day.

8 E. Ancient Seed Grains (These should be soaked and/or sprouted) Millet Burgers 1 ½ c. Millet (soaked) ½ c. quinoa (soaked) 2 Red skinned or (1)Lg Sweet potato (peeled & chopped) 4 c. vegetable broth ½ med Red onion (chopped) 2 cloves garlic (finely chopped) 3 Tbsp Coconut Oil 1 Lg Carrot (peeled and finely shredded) 1 tsp ACV 1tsp Arrowroot 2 tsp sea salt ½ tsp dried dill weed Black pepper/cayenne pepper to taste Combine millet, quinoa, potatoes, cauliflower and broth in a large pot and bring to a boil. Simmer minutes until all ingredients are soft and broth is absorbed into millet and quinoa resembling a mashed potato like texture. In the meantime, sauté the red onion & garlic in coconut oil until translucent. Add the sauté mixture to the cooked pot of quinoa/millet mixture. Add remaining ingredients and mash well creating a smooth texture for the burgers. Preheat oven to 350 degrees. Form burgers using approximately ¼ cup of mixture from the batch. Place each burger on a pizza stone or other baking tray. Bake 20min and then flip each burger and bake an additional 20min. Let the burgers cool slightly. These may be reheated by placing in a sauté pan and frying in coconut oil to create a crispier crust to the burger. Quinoa Salad 4 cups vegetable broth (only needed if boiling quinoa, not if steamed) 2 cups raw whole grain quinoa (steamed method preferred) 1 cucumber, chopped or diced 1 red or yellow bell pepper, diced ½ chopped red onion 1/2 cup lightly steamed broccoli florets 1/4 cup olive oil 1/3 cup lemon juice 2 cloves garlic, minced 1 teaspoon of salt and pepper, to taste (sea salt tastes best) Muchi curry to taste(optional, yet wonderful) Preparation: Cook quinoa in vegetable broth until it fluffs up, about 15 minutes, stirring occasionally. (may also steam for minutes) While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper. When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste, serve warm or chill before serving.

9 Millet Casserole 1 c. millet (soaked) 3 c water 1/2 c. red pepper (chopped) 1/2 c. red or yellow onion (chopped) 3/4 c. asparagus (steamed/chopped) 3/4 c. sweet corn (fresh or frozen) 2 Tbsp Butter or Coconut Oil 4 Eggs 2 tsp salt 1/4 tsp black pepper 1/4 tsp tumeric 1/4 tsp dried parsley 1/8 to 1/4 tsp. Muchi Curry or yellow curry seasoning (optional for additional spice) 3 T. flax meal (for top of casserole) dash cayenne pepper Instructions: Bring water and millet to a boil and simmer on med-low until all water is absorbed and millet is soft, stirring occasionally. In separate pan saute red pepper, corn, asparagus and onion in 2 Tbsp of butter or coconut oil until vegetables are heated and tender. Add sauteed mixture to the millet and stir. Add eggs and seasonings to the mixture and stir well. Grease a medium sized lasagna pan with butter or coconut oil and spread mixture evenly in pan approximately 1-2 inches thick depending on your preference. Preheat oven to 375 degrees. Smooth mixture into lasagna pan, sprinkle flax meal over entire casserole, creating a thin crust. Then Bake uncovered for 30 min. Remove from oven and let set for another 10 min. Serve and Enjoy! F. Nuts and Seeds (These should be soaked and/or sprouted) - Besides using in recipes, nuts and seeds are a perfect snack when you are on the go! Spiced Almonds 1 cup almonds (soaked and sprouted) 1 tsp ground cumin 1 tsp ground coriander seeds 1 tsp sesame seeds ½ tsp salt 1 egg white Instructions: Pre-heat oven to 180 degrees Celsius, fan-forced (can use dehydrator also). Place egg white in a bowl and beat until slightly frothy. Add almonds, cumin, coriander, sesame seeds and salt and combine well. Spread mixture out onto an oven tray lined with baking paper. Place in oven for 10 minutes or until slightly browned and egg has set. Leave to cool. To serve, break mixture up so almonds are not stuck to each other.

10 G. Beans and Legumes Crock Pot Beans 1 lb dried beans (canelli/black/kidney/pinto) 5 cups Hot Water 1 chopped onion 4 garlic cloves (minced) 1 Tbsp dried thyme 2-3 bay leaves Sea Salt/black pepper to taste Soak beans overnight in cold water up to 2 inches past the beans. Rinse thoroughly and place beans in slow cooker with 5 cups of hot water or enough to cover beans as well as onion and garlic. Cook on High 2-3 hours. Add seasonings once beans begin to soften after 2-3 hours and cook for additional 30 min to an hour until beans reach desired tenderness. Wait to add salt until beans are cooked and tender. H. Healthy Fats Creamy Cucumber Salad Dressing 1/2 c. soaked sunflower seeds 2 T. raw hulled soaked sesame seeds 1 lemon juiced 1 T. olive oil 2 garlic cloves 1/2 tsp sea salt 1/2 tsp black pepper 1/2 tsp kelp powder 1 tsp apple cider vinegar 1 c. chopped cucumber *optional: add 1 tsp Namashoyu Instructions: Blend all ingredients in a vita-mix or blender.

11 I. Meat and Dairy Meatballs with Marinara over Zucchini or Quinoa 1 Pound Ground Turkey 1 Egg 3 Tbsp Flax Meal 1 Tablespoon Italian Seasonings 1 Small Onion Sauteed 1 tsp Salt 1 tsp Pepper ½ tsp Sage ½ tsp Parsley One large jar Marinara Sauce with no added sugar (read label) Additional Onions and Bell Peppers for sauce (one of each) Prepare meatballs by combining one pound of ground meat with egg, flax meal, onion and seasonings in a bowl. Form mixture into small meatballs. Place meatballs in a greased pyrex pan separated ½ inch apart. Bake at 350 degrees for 20 minutes. Remove from oven and turn meatballs over. Cook for 5 additional minutes. Remove from oven and add to sauce. To prepare sauce, sautee onion and peppers until lightly cooked, then add jar of marinara sauce. Simmer on low until meatballs are fully cooked and ready to be added. Serve over cooked quinoa or spiralized zucchini. *Spiralizer can be purchased on-line for approximately $15. The spiralizer gives zucchini a noodle-like texture and appearance. Makes 24 meatballs and feed 4-5 J. Superfoods Chocolate Truffles 8 Tbsp. Coconut Oil 4 Tbsp. Hemp Powder 4 Tbsp. Finely Ground Flax Meal 2 Tbsp. Cacao Powder or Carob Powder 2 tsp. vanilla extract 1/4 tsp. peppermint extract (optional) 8 full droppers of Liquid Stevia (or less if desired) Instructions: Soften coconut oil and stir in remaining ingredients, adding stevia in last to taste. Once mixture is blended well, fill a rubber ice tray with the chocolate sauce. Freeze for 10 to 15 minutes and pop out truffles to serve. *optional: add 1-2 T. softened coconut butter to create a thicker consistency for using as frosting or for thicker truffles.

12 Easy Chocolate Sauce 2 T cacao powder 2 T raw honey or maple syrup 1 T coconut oil.5 T water (optional) Whisk ingredients together. K. Drinks Electrolyte Margarita (Lemonade/Limeade) 1 Quart Purified Water Juice of 2 Lemons or Limes 1 Tbsp Braggs Apple Cider Vinegar 1-2 droppers of liquid Stevia Adjust ingredients to your taste. Instructions: Combine all ingredients. stir and enjoy. *This is a great before or after workout electrolyte drink. It is also a tasty way to drink your apple cider vinegar

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead