Welcome to our organic, vegetarian cookbook! We fems function best with well-sourced nutrient-dense, low carb., high protein whole foods. We do use eggs and some dairy, try always to buy organic and we offer many dairy free alternatives. Enjoy these recipes!

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DIY Bentonite Clay Deodorant-Antiperspirant

DIY Bentonite Clay Deodorant-Antiperspirant A natural, safe and healthy alternative to commercial antiperspirants, that really works! I do have a history of breast cancer in my family, so it is suggested to never use commercial antiperspirants…
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Mushroom Bulletproof Coffee

Bulletproof Mushroom Coffee Turn your morning coffee into a deeply nutritive health enhancement with collagen and adaptogenic botanical mushrooms! I've discovered the absolute best recipe for making a quick and easy and super creamy and satisfying…
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Smörgåstårta- A Swedish Sandwich Party Cake

Smörgåstårta- A Swedish Sandwich Party Cake My family is a Swedish/American hybrid and I am proud to say that I've learned to make a really healthy and decadent traditional Swedish Sandwich Party Cake called a Smörgåstårta, yes it's…
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Cauliflower and Leek Mashed “Potatoes”

Cauliflower and Leek Mashed "Potatoes" My family absolutely loves creamy mashed potatoes with pretty much everything. However I'm tending toward a more low-carb., nutrient dense lifestyle and mashed potatoes don't really cut it anymore. However,…
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Holiday Roasted Chestnuts- With Easy to Peel Skins

Holiday Roasted Chestnuts- With Easy to Peel Skins Serves 2. I've spent a lot of time over the years in New York City since I have family that lives close by. One of the treasures that I remember during the holidays is to buy steaming…
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3 Day Home Cleansing Panchakarma Detox Retreat

East meets west, a modern "Cleansing Panchakarma" detox retreat! Traditional Indian Ayurvedic cleanses offer a holistic approach to taking time off for oneself to detox, cleanse and restore body and mind. John Douillard, a noted Ayurvedic Doctor,…
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Vegan Tibetan Shapta Recipe

I am grateful to live part time in southern Colorado in a small, remote spiritual community in the Sangre De Criso Mountains called Crestone. We have a lot of varying spiritual centers here, about 34, and a number of them are Tibetan Buddhist.…
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Chai Spiced Pumpkin Bread- Gluten, Dairy and Sugar Free

Chai Spiced Pumpkin Bread- Gluten, Dairy and Sugar Free Honestly, this fall pumpkin bread recipe is incredibly satisfying even without there being any wheat flour, dairy or sugar. It's perfectly sweet and moist and your whole kitchen fills…
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Pumpkin Seed and Cardamom Milk

I have a new, healthy and nutrient-dense addiction. I must confess that I regularly indulge in this newfound recipe that happens to be in celebration of our October harvest month where we have pumpkins and pumpkin seeds galore! It is a cardamom,…
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Low Carb Shirataki and Kelp Noodle Stir Fry

Low Carb Shirataki and Kelp Noodle Stir Fry I discovered these healthy low-carb noodles to make giant, guilt-free healthy and nutritive stir frys. It's important to boil the noodle first to soften. I add pan fried tofu squares that I cook…
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Yogurt and Granola Parfait Sundays

Yogurt and Granola Parfait Sundays My teen daughter has... not one, not two but...three girlfriends staying over for summer vacation and it's been hard to get them to eat a healthy breakfast. This is by far the most decadent of all of my…
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Lemon Almond Cake with Cashew Cream- Sugar, Wheat and Dairy Free

Lemon Almond Cake with Cashew Cream- Sugar, Wheat and Dairy Free We were having friends over for Midsummer's Day and wanted to create the most perfect guilt-free, healthy summer cake possible- so here it is! The base is a pretty dense single…
Organic Dairy Free Potato Salad

THE BEST-Organic Dairy Free Potato Salad

Organic Dairy Free Potato Salad How To Make The VERY Best Potato Salad Recipe. The base is my grandma's recipe and I use organic vegetables and vegan mayo- and it's hands down the best potato salad- ever. We have our very first urban homestead…
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Spanish Guacamole from Mission San Juan Capistrano

My family and I used to travel to California every year and stop in an old Spanish missionary town called San Juan Capistrano, outside of San Diego. There is the oldest and best restaurant there where I called them later and asked for their…
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Healthy Vegetable Lasagna with Zucchini and Ricotta

Healthy Vegetable Lasagna with Zucchini and Ricotta This is a veggie lasagna recipe, with ingredients sourced from Trader Joes, but any store with has no-prep lasagna noodles like Barilla and organic veggies will do! This lasagna is very quick,…
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Chai Spiced Multigrain Oatmeal

  Chai Spiced Multigrain Oatmeal A friend's German grandfather lived until 102 and he ate warm oatmeal every morning. I like oats with a 7-Grain Cereal and whey power for added protein. A serving of this stick-to-your-ribs cereal…
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Healthy Chocolate Date Truffles

Healthy Chocolate Date Truffles These naturally sweet treats are… AMAZING! It seems like you can blend up whatever sweets and nuts you have around the house as long as the texture can be rolled into a ball and mixed with cocoa powder, leave…
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Quinoa Crust-less Quiche Tarts

Quinoa Crust-less Quiche Tarts About Quinoa: Quinoa "grain" originated in the Andean region of northwestern South America and is a protein, dietary fiber, B vitamin rich plant from the amaranth family, that is actually an edible seed. I…
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Vegetarian Blue Cheese Soufflé

Vegetarian Blue Cheese Soufflé with Non-dairy or Dairy Options Ingredients: • 4 tablespoons vegan butter • 1/4 cup freshly grated Parmesan/vegan Parmesan cheese • 1/4 cup plus 2 tablespoons all-purpose flour or soy flour • 1 1/2…
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Vegan Chick’n Marsala with Grapes

Vegan Chick'n Marsala with Grapes Ingredients: • 2T olive oil • 1 stick vegan butter • 4 vegan chick'n breast cutlets • 1/2 teaspoon black pepper • 1/2 teaspoon salt • 1 (8-oz.) pkg. crimini (baby portobello) mushrooms •…
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Vegan Winter Curry Lentil Soup with Sweet Potatoes and Kale

  Vegan Winter Curry Lentil Soup with Sweet Potatoes and Kale This vegan flavorful spicy stew has sweet potatoes, coconut milk, kale and lentils, hearty with an Indian flair. SPROUT TIME 2 days ahead if possible PREP TIME 20 mins COOK…
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How to Create A Two Day Juice and Smoothie Cleanse

Treat your body to an infusion of nutrient density and energy! Here are my favorite organic juice cleanse recipes that make for a rejuvenating cleanse and a complete body reset. I am a big fan of juice fasting, and my body simply loves it!…
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Healthy Tibetan Bread- Balep Korkun

Healthy Tibetan Bread- Balep Korkun (Monastery Bread) I lived amongst Tibetans in Nepal for many years. Every morning we would get up and make a homemade kneaded bread called Balep. I used to do a lot of solitary meditation retreat there and…
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Swedish Lemon Mascarpone Cake

My native Swedish husband's birthday is on Feb. 3, so every super bowl Sunday, I make him this giant cake. It's a version of  Swedish Midsommartårta, or Midsummer Cake, and, however decadent, I have adapted it to make a somewhat healthier…
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Vegetarian Swedish Falukorv

Falukorv is a Swedish staple, comfort food and even though we don't eat pork, my family insists for me to make this regularly. Falukorv is a traditional Swedish smoked sausage that is made with potato starch and spices, kind of like…
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How to Grow a Sprout Garden at Home

The Urban Homestead So, with all of us being home-bound, a lot of us are taking up more domestic tasks like homesteading and gardening. My family and I put in a series of automatic drip irrigation  4' x 8' prefab. gardening boxes outside,…
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Spanokopita with a Greek Salad

Spanokopita with a Greek Salad This Greek classic is a healthy vegetarian main course and a hybrid of my Greek grandpa's recipe and one from the Colorado yoga retreat center Shoshoni. Serve with Greek Feta and Kalamata Olive, Cucumber and…
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Vegetable Potato Galette

Vegetable Potato Galette A perfect Vegetarian Main Course! Potato galette is a staple in the French countryside. The word “galette” is French and simply means "flat cake." Serve for dinner as a vegetarian main course with a side salad,…
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Flourless Chocolate Lava Cake with Vegan Butter

This super easy 4 ingredient lava cake is a gourmet family favorite, that you can whip up in 30 minutes or less! It works well with vegan butter and coconut sugar, but regular butter and sugar can be substituted 1-1. Serves 5. Ingredients •…
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Vegetarian Gnocchi with Spinach and Parmesan

Vegetarian Gnocchi with Spinach and Parmesan A colorful and comforting vegetarian main dish! I try to use all organic/ non-gmo ingredients whenever possible. One of our family's all time favorites. Ingredients: 2 (17-ounce) packages potato…
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Easy Homemade Naturally Sweetened Granola

Easy Homemade Naturally Sweetened Granola This easy to make healthy granola recipe is naturally, lightly sweetened with coconut sugar or granulated monkfruit. It’s made with oats, coconut oil or vegan butter and you can add your choice…
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Apple Custard Puff Pastry

Easy, Healthy Apple Custard Puff Pastry, Ready in 1 hour! Ingredients: 1 ½ lb frozen puff pastry thawed (2 sheets) 1/3 cup brown sugar/honey/ brown rice syrup 1 T sugar or granulated monkfruit sugar ½ tsp cinnamon 3 large…
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Low Carb Chocolate Raspberry Muffins

  Low Carb, High Protein Healthy Chocolate Raspberry Muffins/ Scones These are high protein low carb and highly nutritive, so we can feel good about offering these to our family. I've been experimenting with keto and paleo baking…
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Golden Moon Milk Calming Tea

What is Golden Moon Milk Calming Tea? Feeling a bit overwhelmed? When I start to feel a bit anxious, I immediately take that as a sign to take it easy and go into self care. One of the very first things I do, is make Golden Milk, it's essentially…
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Vegetarian Loaded Nachos with Melted Cheddar

  Decadent and Healthy Vegetarian Loaded Nacho Casserole with Melted Cheddar Yield Makes 6 servings Ingredients ◦ 1 and 1/2 bags  (15 oz) of organic tortilla chips ◦ 1 can of organic vegetarian re-fried beans ◦ 1/4…
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Keto Chocolate Walnut Brownies

Keto Chocolate Walnut Brownies How to make easy low carb keto brownies with paleo or almond flour. Prep Time 15 minutes Cook time 20 minutes Total Time 1 hour Yield 8 – 10 brownies Ingredients: • 1 cup paleo or almond flour •…
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Buffalo Cauliflower Hot Wings

Buffalo Cauliflower Hot Wings I think this is hands down, our family's all time favorite vegetarian dinner. You can use butter and blue cheese dressing or substitute vegan options for these two. We make these for watching sports or for special…
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Chai Spiced Paleo Scones with Berry Compote

Chai Spiced Paleo Scones with Berry Compote A best friend visited one summer morning and I made her some super easy and healthy Chai Spiced Paleo Scones: wheatless, sugarless, flour-less, high protein, and densely nutritive. Now I'm making…
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Comforting Spiced Kitchari Dal Bhat

This Comforting Spiced Kitchari Dal Bhat, is a modified version of the nutritive, cleansing Kitchari from the spiritual community of Shoshoni, and a shoutout to a lifetime yogi friend for his cooking instructions. Dal Bhat which means lentils…
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Roasted Root Vegetables with Baked Tofu

Welcome the fall and harvest! A perfect easy, healthy cookie sheet dinner with colorful oven roasted root vegetables and baked tofu. Vegan, gluten-free and kosher. Ingredients • 1 lb tofu sliced lengthwise • 1 large yam or sweet potato…
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Mediterranean Vegetarian Meat Loaf

  As you all know, cutting out/ eating less meat is a great way to decrease our carbon footprint- this healthy, veggie infused semi-gourmet Mediterranean Vegetarian Meat Loaf comes out really well- do try it! Its great with mashed potatoes…
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3 Secret Recipes for Tibetan Hot Sauce!

This hot sauce is amazingly flavorful and versatile. It's like Tibetan Momo (dumpling) sauce, called Sepen, but it's oil and chili based rather than tomato. The recipe is highly coveted. I begged for my Buddhist Shambhala friends to disclose…
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7 Reasons to Choose a Plant Based Diet to Save You and… the Planet!

What Is a Whole Foods, Plant Based Diet? A whole foods, plant based diet uses plant sourced whole foods and avoids animal products. The plant based diet isn't necessarily a set diet, it’s more of a lifestyle. We consume whole, minimally processed…
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Bhutanese Tri Color Pepper and Cheese Ema Datshi

Bhutanese (American) Tri Color Pepper and Cheese Ema Datshi Vegetarian (not vegan) main course~ with rice, the best one yet! I was in the Buddhist Kingdom of Bhutan for a week in 1992, and we camped out in a small remote town called Paro,…
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Going Dairy Free? The Best Vegan Butters Reviewed

The Top Three Plant Based Butters I don't know about you, but I for one can't cook or barely survive for that matter, without butter. I tried a high fat Keto diet and it sent my bad cholesterol, triglycerides etc. through the roof. Now, I'm…
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Home Made Keto Coffee Creamer

Part of the new wellness life is to not eat any dairy, sugar or any gluten, or at least much less. I've seen a lot of my friends live that way but never really jumped on that restrictive bandwagon until I became a wellness coach, and it feels...great!…