 Recipe Ingredients 2 T. grapeseed or avocado oil 1/2 medium onion, chopped 1 medium zucchini, chopped 1/2 red or yellow bell pepper, chopped 1 c. mushrooms 1/2 c. spinach (optional) 1/2 tsp. sea salt 1/2 tsp white or black pepper 1/2 c. gluten-free bread crumbs 2 tsp. smoked paprika 3 cups Sea moss cheese, prepared (Recipe Here) You can also swap out this recipes for these cheeses: Basic White Cheese, Smoked Chipotle Cheese  Order your copy of FEED: Living Food Recipe to be Made and Eaten with Love.
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 Ingredients List 1 - 12.5 oz Coconut Cream (full fat) 1 tsp. Pink Himalayan Sea Salt 2 tsp. Smoked Paprika 2 Garlic Gloves, crushed 1/3 c. Nutritional Yeast 2 tsp Yellow Mustard 3/4 c. prepared Sea Moss (see "Irish Sea Moss Dr Sebi's Healing Algae" video) 1 T. Arrowroot Powder + 1-2 tsp Spring Water to make a slurry 2 T. Avocado Oil or Grapeseed Oil Note: Cheese will thicken as it cools and will solidify slightly when kept in the refrigerator. For a pourable cheese, add cheese to a saucepan and whisk in small amounts of plant-based milk until desired consistency is achieved.  Honestly, I only started eating lentils five or six years ago when I stumbled upon Trader Joe's lentil soup in the refrigerated section. One of the reasons I liked it so much was because it was filling and became a great animal protein substitution, for the most part. I also liked the fact that it was easy to prepare, once the grain (legumes, actually) had been soaked overnight. I'm one of those people who can eat soups year-round, but hearty soup recipes, like the one I've posted below, seems more appropriate during the cooler or cold weather months. I'm not a fan of using the term "comfort", as it applied to food, but in this case, lentil soup seems to provide comfort for my soul, and more importantly, essential nutrients for my body.  Lentils provides a wealth of health benefits, but I'll focus on the top 7 which includes: Lowers CholesterolLentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean. Promoted Good Digestion Lentils has been found to prevent constipation and other digestive disorders like IBS (Irritable Bowl Syndrome) and diverticulosis. Promotes Hearth Health Studies show that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy! Good Protein Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans. Blood Sugar Stabilizer Lentils helps stabilize blood sugar levels, which can be beneficial to those suffering from diabetes, insulin resistance or hypoglycemia. Increases Energy Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism. Promotes Weight Loss Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
BTW...Bulk is Usually Better Although I buy prepacked dried peas and beans from time to time, I find it easier and much less expensive to purchase these from the bulk bins. I can typically purchase as much or as little as I need, especially if I'm only preparing a recipe periodically, plus it costs much less per pound than prepackaged items. However, always ask your grocer how quickly a particular bulk item moves, as you want to make sure you are buying the freshest ingredients available. I invite you to prepare this absolute AMAZING Red Split Lentil Soup. If you're not exactly a fan of lentils, you will be! This makes a wonderful pairing with my Spelt-Buckwheat Flatbread recipe. Refer to recipe tutorial below.  
RECIPE Slow Cooker Red Split Lentil Soup Author: Regina Thomas Dillard 2 cups Red Split Lentils (soaked overnight) 8 Roma Tomaoes, hand-crushed or chopped (sub. 2 cans Fire-roasted Tomatoes) 4 Garlic Cloves, crushed (sub. 2 tsp crushed garlic - from jar) 2 Vegetable Boullions (sub 1 tsp Vegetable "Better Than Boullion" paste) 2 Tbsp Tomato Paste 3 Celery Stalks, diced 3 Carrots, diced 1 Onion, medium, diced 3 Tbsp ISW Vegetable & Snack Seasoning 1/2 tsp Crushed Red Pepper Flakes 2 Bay Leaves, whole Slow Cooker Method: Drain lentils and rinse thoroughly. To slow cooker stock pot, add lentils and all ingredients. Cover with water. Allow to cook on high for 4 hours. Adjust salt seasoning as needed. Stove Top Method: Bring to a rolling boil. Reduce heat and simmer 1 1/2 hours or until lentils and vegetables are tender. Drain lentils and rinse thoroughly. To slow cooker stock pot, add lentils and all ingredients. Cover with water. Allow to simmer for 40 minutes or until peas are tender. Adjust with vegetable seasoning as needed. Happy 2021! 2020 was the year that forever changed us all. It forced us to slow down, give up things (whether we wanted to or not), and despite our best wishes for things to go back to normal, I think we all slowly realized with each passing month that we might not ever fully return to the way things were before. When I look back on this past year, I’m not going to sugar coat it and say that this was the greatest year of my entire life. In many ways, it has been one of the hardest years for me, especially mentally. What I learned was the importance of a balanced energy system and avoiding or managing those things which cause energetic imbalances, such as processed sugars, nutrient deficiencies, high stress, exercise overexertion, poor sleep habits, and toxic relationships. While some level of stress is normal, a continued, high-stressed state can contribute to a host of health issues, including a weakened immune system and adrenal glands. We want to find ways to bring our bodies into balance without becoming stressed about what is happening to it. One of the ways I bring my body into is by getting my day off to a great start. I typically use the first 1 to 1-1.2 hour to sit still and go within. Some of the modalities I use is prayer/affirmation, meditation, and a gentle yoga flow. Afterward, I make sure I have the right foods going into my body to maximize my daily nutrient intake. And you know what? Your first meal of the day does not have to be labor intensive, it can be quick, delicious, AND nutritious, like this Hot Coconut Cereal, made with coconut flour, flaxseeds, coconut oil, coconut cream and flavored with cinnamon, maple syrup and pinch of sea salt So try this recipe and let me know how you like it. Here’s to a Happy New Year and, not a new, but BETTER YOU! 
RECIPE
Author: Regina Dillard Ingredients 2 tablespoons coconut flour 2 tablespoons golden flax meal 1/2 tsp Cinnamon 1/2 tsp Pure Vanilla Extract 3/4 cup water pinch of salt 1 large egg beaten 2 teaspoons coconut oil or ghee 1 tablespoon coconut cream 1 tablespoon of pure maple syrup or your favorite sweetener Instructions Measure the first five ingredients into a small pot over medium heat and stir. When it begins to simmer, turn it down to medium-low and whisk until it begins to thicken. Remove the coconut flour porridge from heat and add the beaten egg, a small amount at a time, while whisking vigorously (otherwise eggs will scramble). Place back on the heat and continue to whisk until the porridge thickens. Remove from the heat and continue to whisk for about 30 seconds before adding the coconut oil, coconut cream, salt and sweetener. Garnish with your berries, sliced apples or your favorite topping   This is probably my favorite time of year, you know, that part which starts the week of Thanksgiving and ends midnight December 31st. I've always enjoyed all the activities and events which surrounds each holiday. Sadly, with the global pandemic still very much alive, many families won't be able to connect as before. We are always reminded of the precautions we should take when being in contact with love ones, especially high-risk individuals, the immune compromised and seniors. Although many of us have decided to shelter in place and will plan holiday dinners for our immediate families, we still want to experience a sense of togetherness with our extended family members during this time. While I'm not a big fan of technology (as I sit here "clicking" and "clacking" away on my keyboard - lol), I am reminded of its blessing. This age of technology has provided us a simply way to connect with family and friends using various video chat platforms. For that, I am grateful. Although you may not be planning to prepare a big feast as in prior years, you can still create fun dishes which your family will enjoy. Also, this is a great time to consider creating and delivering contactless meals for family and friends to enjoy. For instance, this year, I am making several vegan sweet potato pies. I'll be boxing them up and leaving them at the door of my brother and friends' homes. This year, I decided to make a rich, creamy and slightly sweet dish for my Thanksgiving Eve virtual wine and cheese party. I've always enjoyed making fresh cranberry sauce for my holiday table, so I thought I'd add a twist to this recipe and make it something which would pair well with my Cashew Cheese recipe. The cranberry compote recipe requires a few ingredients which can be found at just about any conventional grocer. Before we dive into the recipe, let's chat about cranberries and its health benefits. Benefits of Cranberries:
Supporting Resource: Women's Health Magazine, Christine Bryne, July 12, 2018 Now...on to the recipe.  For many of the dishes I create, which are on the sweeter side, I try to find a way to incorporate fresh herbs and spices. In this case, I used fresh thyme sprigs to add a slight contrast to the tartness of the berries and add subtle grass notes which pairs well the wine we'll be using. Side note: be sure to wrap thyme in cheese close and add during the cooking process. You want to infuse the flavor of thyme without making the leaves and sprigs part of the finished product.  While I wanted to use blood oranges for this, I found they are not no easy to find and in many cases, not as sweet, if you do find them. So, I opted for navel oranges which add a bit brightness to the recipes and balances the flavors. Think: Madras Cocktail. For this recipe we'll only require 1 juices orange and grated orange peel.  Rather than creating this recipe with water, I wanted a full-bodied red wine for depth and flavor. In this case, I used a Cabernet Sauvignon, which has flavor notes of mint and jam. As a alternative, you may always use a port dessert which will not greatly affect the final dish, but will add more sweetness to the compote, if that's what you want to achieve.  .Next on the ingredient list is Cointreau. Other than bartenders, I find many people are still asleep on this beautiful citrus-flavored triple sec liqueur. Just adding a splash of liqueur to certain dishes add a subtle citrus note which balances the flavor of tart, sweet, and herbaceous desserts and compotes  Now here's where you can customize this recipe by choosing sweeteners best for you. If you are maintaining a low-sugar, you might want to consider using Stevia for this recipe. While there's not easy way to measure Stevia for recipes, my suggestion is the add it to the recipe a pinch at a time. To little and the tartness from the berries will overpower the recipe, too much could pretty much ruin it. As alternative and my personal recommendation is to use Monkfruit Sweetner, which contains zero calories, zero glycemic, gluten-free, and in my humble opinion, responds to many recipes the same as conventional crystalized sugar.  Since this recipe includes a Cashew White Cheese recipe, it's important to prepare this recipe first. See Video Below. Once the cheese has been prepared, transfer to a clear wrapping sheet and form into a log or rectangle. Due to the soft, velvety texture of the cheese, you will need to place the log into the freezer for 45 minutes, then transfer to refrigerator for extended chilling. and better slicing. Basic White Cashew Cheese (Recipe)Now this beautiful dish is ready for assembly. Simply place the entire log of rectangle-shaped cheese onto a service platter. Spoon the cranberry compote on top of the cheese and garnish with leftover thyme or rosemary sprigs. Now you're ready to serve! Use a cheese knife to place a dollop of this creamy, salt and sweet goodness on top of whole grain crackers, toast points, or gluten-free croissants. Enjoy!  CRANBERRY COMPOTE | Regina Dillard INGREDIENTS:
DIRECTIONS: In a medium pan add wine, orange juice, orange zest, liqueur, thyme bundle and sugar. Allow the mixture to cook on medium high until the berries begin to "pop". Stir mixture frequently to prevent sticking to the pan You'll begin notice the mixture becoming more gelatinous. Once the compote has thickened, remove from heat. Chill in refrigerator for 1-2 hours. Keep leftovers in the refrigerator up to 5 days. Pairs well with this amazing Herbed Flaxseed Recipe
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Let’s face it: Finding peace and relaxation in the chaos of life is really challenging- specifically when you are trying to achieve a work-family balance.
They tell you to “just relax” and you think to yourself, “That’s easy for you to say!”
However, when relaxation is your end goal, breathing becomes your best ally.
You may wonder why?
When you take deep, more controlled breaths, it lowers cortisol levels in your body. Cortisol plays a huge role to help your mind and body deal with stress.
When we talk about breathing, meditation is the best exercise to practice controlled breathing to relax, relieve stress, and fall asleep faster.
Understanding Meditation
Meditation is a simple yet effective technique for relaxing your mind and body and attaining a state of focused consciousness. It is a science that follows a particular order and some definite principles to give verified results.
When you meditate, you are fully focused and alert, but inwardly. Your mind is clear, silent, and relaxed. Mind that becomes “no mind” deepens meditation and gives you a sense of freedom, relaxation, and calm.
Meditation and Stress Management
Along with its other health benefits, meditation is a highly effective way to relieve stress and maintain a happier, healthier lifestyle.
Let me ask you a question, how does stress and anxiety result?
They happen when you feel you can’t handle the pressures and tough situations of everyday life- leaving almost no space in your mind to figure out how to sort it out.
Meditation gives your mind a space to sort out how to manage the pressure. It guides you about which tasks are actually valid, worth your energy, emotions, and attention, and which are not so important. You get the clarity you need to organize things and prioritize tasks. This way, your experience of stress and anxiety becomes much different.
Meditation offers many benefits in a stressful situation, including:
5 Best Meditation Exercises to Relax
All these exercises only demand a few minutes, as little as 10 minutes, of your daily life to give you the space to relax your mind and body.
The list includes:
The guide will tell you to relax specific muscles until you feel they are comfortable. Then, you visualize the images of places or situations you find relaxing to relieve stress and attain a sense of freedom.
The practice teaches you to slow down your racing thoughts and let go of things to calm your mind and body.
Body scan meditation or progressive meditation is a good way to release such tension as it involves paying attention to your body parts and sensations in a gradual sequence- from feet to head. You are aware of every part of your body- noticing aches, tensions, and pains.
Guided Relaxation Body Scan Meditation Here
In this meditation type, you repeat an assigned mantra- a word, phrase, or sound, in a certain way to relieve stress and get calm.
You are more focused on the moment that helps reduce stress and anxiety, increases your energy levels, and improves overall mental health.
In the end, I’ll suggest practicing each type and find out what works best for you. Remember, what matters is meditation helps you relax, relieve stress, and feel better overall.
They tell you to “just relax” and you think to yourself, “That’s easy for you to say!”
However, when relaxation is your end goal, breathing becomes your best ally.
You may wonder why?
When you take deep, more controlled breaths, it lowers cortisol levels in your body. Cortisol plays a huge role to help your mind and body deal with stress.
When we talk about breathing, meditation is the best exercise to practice controlled breathing to relax, relieve stress, and fall asleep faster.
Understanding Meditation
Meditation is a simple yet effective technique for relaxing your mind and body and attaining a state of focused consciousness. It is a science that follows a particular order and some definite principles to give verified results.
When you meditate, you are fully focused and alert, but inwardly. Your mind is clear, silent, and relaxed. Mind that becomes “no mind” deepens meditation and gives you a sense of freedom, relaxation, and calm.
Meditation and Stress Management
Along with its other health benefits, meditation is a highly effective way to relieve stress and maintain a happier, healthier lifestyle.
Let me ask you a question, how does stress and anxiety result?
They happen when you feel you can’t handle the pressures and tough situations of everyday life- leaving almost no space in your mind to figure out how to sort it out.
Meditation gives your mind a space to sort out how to manage the pressure. It guides you about which tasks are actually valid, worth your energy, emotions, and attention, and which are not so important. You get the clarity you need to organize things and prioritize tasks. This way, your experience of stress and anxiety becomes much different.
Meditation offers many benefits in a stressful situation, including:
- Building skills to manage stress
- Gaining a new perspective on stressful situations
- Improving attention and focus
- Increasing self-awareness
- Promoting relaxation and restful sleep
- Reducing negative emotions
- Enhancing feelings of well-being
- Increase patience and tolerance
- Connecting you to your true self
- Reducing symptoms of stress, anxiety, and depression
5 Best Meditation Exercises to Relax
All these exercises only demand a few minutes, as little as 10 minutes, of your daily life to give you the space to relax your mind and body.
The list includes:
- Guided Meditation
The guide will tell you to relax specific muscles until you feel they are comfortable. Then, you visualize the images of places or situations you find relaxing to relieve stress and attain a sense of freedom.
- Mindfulness Meditation
The practice teaches you to slow down your racing thoughts and let go of things to calm your mind and body.
- Body Scan Meditation
Body scan meditation or progressive meditation is a good way to release such tension as it involves paying attention to your body parts and sensations in a gradual sequence- from feet to head. You are aware of every part of your body- noticing aches, tensions, and pains.
Guided Relaxation Body Scan Meditation Here
- Transcendental Meditation
In this meditation type, you repeat an assigned mantra- a word, phrase, or sound, in a certain way to relieve stress and get calm.
- Yoga
You are more focused on the moment that helps reduce stress and anxiety, increases your energy levels, and improves overall mental health.
In the end, I’ll suggest practicing each type and find out what works best for you. Remember, what matters is meditation helps you relax, relieve stress, and feel better overall.
It may resemble a thin blade of grass, but wheatgrass packs a powerhouse of nutrients. An ounce – about 28 gm – of this green elixir is packed with nutrition – containing 8 gm of protein and dietary fiber each, 240% of the RDA of vitamin A, 93% of the RDA of vitamin C, 356% of the RDA of iron, and 12% of the RDA of calcium, it has the nutritional equivalent of 2.5 pounds of the best raw organic vegetables, and is only 120 calories!
It’s nutritional value doesn’t just end there! Comprising of 98 of the 102 earth elements found in soil, including calcium, iron, magnesium, potassium and phosphorus along with essential enzymes and 19 amino acids, wheatgrass is a power packed supplement! Made up of 70% chlorophyll, the life-blood of plants, wheatgrass is nature’s finest medicine.
From helping with weight loss to improving overall health, skin and hair, wheatgrass benefits are multifold.
1. It facilitates digestion
The American Cancer Society says that wheatgrass powder contains certain alkaline minerals that provide relief from ulcers, constipation and diarrhoea. It helps cleanse the colon and keeps acidity at bay.
2. It reduces food cravings
Loaded with nutrients, wheatgrass ensures that your body doesn’t crave food items to compensate for lack of vitamins or minerals. A wheatgrass supplement every morning may prevent overeating throughout the day.
3. It helps with weight loss
Regular consumption of wheatgrass helps stimulate the thyroid gland, which boosts metabolism, provides more energy and aids in weight loss.
4. It helps you detox
The cleansing properties of wheatgrass detoxify the bloodstream, liver and colon, and enhances strength of cells!
It’s nutritional value doesn’t just end there! Comprising of 98 of the 102 earth elements found in soil, including calcium, iron, magnesium, potassium and phosphorus along with essential enzymes and 19 amino acids, wheatgrass is a power packed supplement! Made up of 70% chlorophyll, the life-blood of plants, wheatgrass is nature’s finest medicine.
From helping with weight loss to improving overall health, skin and hair, wheatgrass benefits are multifold.
1. It facilitates digestion
The American Cancer Society says that wheatgrass powder contains certain alkaline minerals that provide relief from ulcers, constipation and diarrhoea. It helps cleanse the colon and keeps acidity at bay.
2. It reduces food cravings
Loaded with nutrients, wheatgrass ensures that your body doesn’t crave food items to compensate for lack of vitamins or minerals. A wheatgrass supplement every morning may prevent overeating throughout the day.
3. It helps with weight loss
Regular consumption of wheatgrass helps stimulate the thyroid gland, which boosts metabolism, provides more energy and aids in weight loss.
4. It helps you detox
The cleansing properties of wheatgrass detoxify the bloodstream, liver and colon, and enhances strength of cells!
5. It improves immunity
Wheatgrass helps increase the count of red blood cells, strengthening the body’s immune response, and preventing the occurrence of illness/disease.
6. It works against diabetes
The fiber present in wheatgrass regulates absorption of cholesterol and sugar, helping control blood sugar levels.
7. It lowers inflammation
Wheatgrass can help lower and even eliminate general inflammation, offering relief from common aches and pains.
8. It prevents varicose veins
Regular consumption may reduce the chances of developing varicose veins.
9. It can help de-stress and fight depression
Wheatgrass contains vitamin B, which curbs anxiety and helps one relax. Being a powerhouse for iron, it helps keep depression at bay.
10. It averts dental problems
Powdered wheatgrass can help treat tooth decay and other dental issues. Apart from consuming it, try massaging your gums with the powder to keep them firm and healthy.
11. It can treat hemorrhoids
The combination of fiber, chlorophyll, vitamins and minerals can help treat hemorrhoids, or piles. The recommended dosage is twice a day for 3 months.
12. It can rid your skin of acne
Applying a paste of wheatgrass powder and milk can prevent breakouts, treat acne and promote healthy skin.
Wheatgrass helps increase the count of red blood cells, strengthening the body’s immune response, and preventing the occurrence of illness/disease.
6. It works against diabetes
The fiber present in wheatgrass regulates absorption of cholesterol and sugar, helping control blood sugar levels.
7. It lowers inflammation
Wheatgrass can help lower and even eliminate general inflammation, offering relief from common aches and pains.
8. It prevents varicose veins
Regular consumption may reduce the chances of developing varicose veins.
9. It can help de-stress and fight depression
Wheatgrass contains vitamin B, which curbs anxiety and helps one relax. Being a powerhouse for iron, it helps keep depression at bay.
10. It averts dental problems
Powdered wheatgrass can help treat tooth decay and other dental issues. Apart from consuming it, try massaging your gums with the powder to keep them firm and healthy.
11. It can treat hemorrhoids
The combination of fiber, chlorophyll, vitamins and minerals can help treat hemorrhoids, or piles. The recommended dosage is twice a day for 3 months.
12. It can rid your skin of acne
Applying a paste of wheatgrass powder and milk can prevent breakouts, treat acne and promote healthy skin.
..13. It helps stimulate circulation
Rubbing wheatgrass juice on your face and neck can help dilate blood vessels, making your skin glow.
14. It has antiseptic properties
These properties make it the best natural solution for bruises, sores, insect bites, rashes, sunburns, boils and cuts.
15. It offers anti-aging benefits
The natural anti-ageing properties of wheatgrass help rejuvenate cells, take care of sagging skin, maintain skin elasticity and keep you looking younger.
16. It rids the body of odours
Wheatgrass’ detoxifying nature cleanses your blood and helps eliminate bad odours of breath and sweat.
17. Use it to treat dandruff and scalp problems
Get rid of dandruff or a dry/itchy scalp by applying a poultice of wheatgrass powder and water.
18. It improves hair quality
Adding a teaspoonful of wheatgrass powder to your regular shampoo can reverse hair damage and strengthen the roots.
19. It promotes hair growth
Regular consumption of wheatgrass along with topical application helps remove dead cells from the scalp and promotes hair growth.
20. It reduces greying of hair
Applying wheatgrass powder on your scalp can prevent greying of hair.
Wheatgrass should always be consumed on an empty stomach or with other fruits and vegetables. Start with an ounce a day and slowly graduate to 2 ounces. The ideal consumption time is in the morning, a few minutes after waking up. Avoid consuming it after a meal because it may leave you feeling nauseous.
This natural supplement is easily available – you can grow and juice it at home or buy it from a health and wellness store, best when made fresh and you can even find frozen varieties. While the fresh juice should be consumed within 10 minutes of juicing, wheatgrass in bottled, powdered, tablet or capsule form can be stored for longer.
Rubbing wheatgrass juice on your face and neck can help dilate blood vessels, making your skin glow.
14. It has antiseptic properties
These properties make it the best natural solution for bruises, sores, insect bites, rashes, sunburns, boils and cuts.
15. It offers anti-aging benefits
The natural anti-ageing properties of wheatgrass help rejuvenate cells, take care of sagging skin, maintain skin elasticity and keep you looking younger.
16. It rids the body of odours
Wheatgrass’ detoxifying nature cleanses your blood and helps eliminate bad odours of breath and sweat.
17. Use it to treat dandruff and scalp problems
Get rid of dandruff or a dry/itchy scalp by applying a poultice of wheatgrass powder and water.
18. It improves hair quality
Adding a teaspoonful of wheatgrass powder to your regular shampoo can reverse hair damage and strengthen the roots.
19. It promotes hair growth
Regular consumption of wheatgrass along with topical application helps remove dead cells from the scalp and promotes hair growth.
20. It reduces greying of hair
Applying wheatgrass powder on your scalp can prevent greying of hair.
Wheatgrass should always be consumed on an empty stomach or with other fruits and vegetables. Start with an ounce a day and slowly graduate to 2 ounces. The ideal consumption time is in the morning, a few minutes after waking up. Avoid consuming it after a meal because it may leave you feeling nauseous.
This natural supplement is easily available – you can grow and juice it at home or buy it from a health and wellness store, best when made fresh and you can even find frozen varieties. While the fresh juice should be consumed within 10 minutes of juicing, wheatgrass in bottled, powdered, tablet or capsule form can be stored for longer.
If you can’t bear the taste initially, mix it with orange juice, milk shakes or smoothies - like this simple Spinach & Banana Smoothie - and then move on to other forms of consumption.
Additional Contributtions: by Alpa Momaya, Healthline.com
One of the things I love most about what I do is teaching others how to live a healthy lifestyle through plant-based food. While love spending time in the kitchen experimenting with plants, herbs and spices, I enjoy sharing the knowledge I have received through hours of research and sometimes simple trial and error. I often encounter individuals who are apprehensive about living a plant-based life because they afraid they won't know how to feed themselves. My approach is simple: Keep it simple. That's it.
There are so many plant-based chef, just like me, who not only have culinary experience, but have spent thousands of hours creating and developing recipes. We take pleasure in pushing our culinary skills to the max, in an attempt to see how we can create new and innovative recipes using plants. While it's perfectly fine to try plant-based cuisine when dining out, I often discourage my clients to prepare these often complicated recipes when starting their journey. More often than note, there are so many components to preparing chef-quality recipes, that making dishes like these every day is not only unsustainable, it leaves you frustrated and, well, hungry. Make food fun to eat, but make it quick and easy. When you're hungry, you really don't want to put much thought into preparing your food.
This is why I love preparing food like this simple Collard Green Burrito recipe. It is simply delicious and takes less than 15 minutes to prepare. I will say, the key to sticking to your healthy eating lifestyle and preparing for success. I recommend taking one day out of the week to shop for groceries and prepping produce in advance. Food prepping will save you valuable time when preparing your smoothies, wraps and salads. Less time in the kitchen and more time enjoying your food.
Whenever I prepare this for workshop participants, they are always shocked at the flavor and texture of this recipe. Many people have never eating collard greens in the raw, which makes this such a fun recipe to demonstrate. This recipe is filled with nutrients and I highly recommend eating it in its natural form. can No cooking or heating elements required! However, if you don't want the earthy taste from the greens, you can always blanch your collard leaves before making your burritos. It's an extra and unnecessary steps, but will soften the leaves if you find raw leaves less desirable.
Whenever I prepare this for workshop participants, they are always shocked at the flavor and texture of this recipe. Many people have never eating collard greens in the raw, which makes this such a fun recipe to demonstrate. This recipe is filled with nutrients and I highly recommend eating it in its natural form. can No cooking or heating elements required! However, if you don't want the earthy taste from the greens, you can always blanch your collard leaves before making your burritos. It's an extra and unnecessary steps, but will soften the leaves if you find raw leaves less desirable.
Collard Green Facts
The collard green plant is grown for its large, dark-colored and edible leaves; it grows in Brazil, Portugal, the southern United States, many parts of Africa, Montenegro, Bosnia and Herzegovina, southern Croatia, northern Spain and northern India. Similar to kale, it has an upright stalk, often growing up to two feet tall. The leaves are thick and have a slightly bitter taste. Cruciferous vegetables, like collard greens, are unique because they’re rich in sulfur-containing compounds called glucosinolates, which support detoxification, and indole-3-carbinol that greatly reduces the risk of breast, colon and lung cancer. Collard greens are a great source of vitamin K and vitamin A; they’re also rich is soluble fiber and have strong antioxidant properties. By adding collard greens to your diet, you reduce disease-causing inflammation, cure digestive conditions, detox your body and boost cardiovascular health.
One of the most important components of collard greens, and other cruciferous vegetables, is glutathione. This peptide consists of three key amino acids that play several vital roles in the body. It helps the liver cleanse and detoxify fat, boosts immune function, fights cancer, protects the body from environmental toxins, and prevents drug resistance. Glutathione is so important to our health that longevity researchers believe the levels that are present in our cells serve as a predictor of how long we are going to live. Collard greens boost glutathione levels and allow this molecule to do its magic.
The collard green plant is grown for its large, dark-colored and edible leaves; it grows in Brazil, Portugal, the southern United States, many parts of Africa, Montenegro, Bosnia and Herzegovina, southern Croatia, northern Spain and northern India. Similar to kale, it has an upright stalk, often growing up to two feet tall. The leaves are thick and have a slightly bitter taste. Cruciferous vegetables, like collard greens, are unique because they’re rich in sulfur-containing compounds called glucosinolates, which support detoxification, and indole-3-carbinol that greatly reduces the risk of breast, colon and lung cancer. Collard greens are a great source of vitamin K and vitamin A; they’re also rich is soluble fiber and have strong antioxidant properties. By adding collard greens to your diet, you reduce disease-causing inflammation, cure digestive conditions, detox your body and boost cardiovascular health.
One of the most important components of collard greens, and other cruciferous vegetables, is glutathione. This peptide consists of three key amino acids that play several vital roles in the body. It helps the liver cleanse and detoxify fat, boosts immune function, fights cancer, protects the body from environmental toxins, and prevents drug resistance. Glutathione is so important to our health that longevity researchers believe the levels that are present in our cells serve as a predictor of how long we are going to live. Collard greens boost glutathione levels and allow this molecule to do its magic.
How to Blanch Collard Green Leaves
- Prepare a in ice bath by filling a large bowl with water and adding a generous amount of ice. Set bowl aside
- Fill a large stock pot with water
- Bring water to a rolling boil
- Add whole collard green leaves to boiling water
- Boil no more than 30 seconds
- Immediately remove leaves from pot and immerse them in the water/ice bowl.
- Once leaves have completely cooled, dry leaves with paper towel or clean dry towel.
- At this point, you may proceed with your recipe or freeze greens in an airtight bag for later use.
About Ice Baths: By placing greens in an ice bath, you "shock" the vegetable leaves and which immediately stops the cooking process. This will keep the greens fresh, bright in color and helps preserve vital nutrients often lost when leafy greens and vegetables are boiled.
I was never a huge fan of chocolate until I made this waffle recipe a few years ago. Although I've made waffles for quite some time now, I was often put off recipes which created waffles which were soft and couldn't stand up to syrup, often making them limp and soggy. So, after a little bit of experimentation, I developed a recipe which created a crispy, flaky exterior and soft, light interior waffle. Perfect! Yet, I wanted variations of this recipe, so once again, I experimented with cocoa powder to create this light, decadent and amazing chocolate waffle. My goal was to simplify this recipe, using my original waffle recipe as the foundation, then adding a few ingredients which are staples in many plant-based kitchens, such as cocoa powder, coconut oil, coconut milk and apple cider vinegar.
Cocoa powder is an unsweetened powder produced by grinding the seeds of the fruit of a tropical evergreen tree called the cacao, or cocoa tree. These seeds, or beans, are first fermented, then dried and roasted.
Cocoa powder is an unsweetened powder produced by grinding the seeds of the fruit of a tropical evergreen tree called the cacao, or cocoa tree. These seeds, or beans, are first fermented, then dried and roasted.
More importantly, it should be established that cocoa powder is not the same thing as cocoa mix, or instant cocoa, which—when combined with hot water or milk—instantly produces a mug full of hot cocoa. Typically sold in packets, this product contains cocoa, sugar, dehydrated milk and other ingredients, but is not what you would use to bake brownies, chocolate cake, or this waffle recipe.
Chocolate is made from cacao beans — or rather seeds — from the Theobroma cacao tree. This plant produces large, pod-like fruits, each containing 20–60 beans surrounded by a sticky, sweet-tart white pulp
As with any baking recipe, it's important that you mix all of the dry ingredients separately from the wet ingredients, then combine them. This will assist in homogenizing all ingredients, making a smooth, minimal-lumping waffle batter.
There are a few "make ahead" steps you'll need to take which will save you prep time. For instance, this recipe requires vegan buttermilk, which is a simple two-ingredients process. Simple mix the full-fat coconut milk with the apple cider vinegar and allow to sit for 5-10 minutes. The acid from the apple cider vinegar will cause the milk to curdle slight and add tangy flavor found in traditional dairy buttermilk. Buttermilk, an essential acidic ingredient in many baking recipes, helps tenderize gluten, giving baked goods a softer texture and more body. Vegan buttermilk is a key ingredient in this recipe, so don't skip it!
You'll also need to prepare the Bob's Red Mill Egg Replacer. I have found this to be one of the BEST egg replacement products for just about all of my baking needs. While you'll be tempted to add the egg replacer directly to the dry ingredients...don't. In a small bowl, combines 1 tablespoon of egg replacer and 2 tablespoons of water. Mix well and wet aside for 5 minutes. The water activates the ingredients in the egg replacer which makes it bind the batter, much like an egg. Be sure to combine the vegan buttermilk and egg replacer mixture with the wet ingredients.
While you may use a fork or rubber spatula to combine all of the ingredients, using a wire whisk is best for light whipping, adding air to the batter, which makes it light and fluffy.
To prevent your waffle batter from sticking to the waffle iron, I recommend lightly coating the grates with coconut or grape seed oil or using an oil spray. I typically my Misto oil sprayer for coating cooking and baking surfaces. You simply add your favorite cooking oil to the bottle and use the pump cap to create a aerosol mist. You can find the Misto here.
Use a measuring cup to measure batter and place in the center of the grate. No need to spread the batter and the grates will create a even waffle once the iron is closed. Use a 1/2 cup to make 4-5 large waffles or 1/3 cup to make 6-8 medium-size waffles.
Since this recipe is plant-based, I wanted to be sure I incorporated a dairy-free whipped topping recipe. Recipe below.
To make the maple almond butter, in a small bowl combine 1 cup of almond butter and 1/4 c. pure maple syrup. Mix by hand until well combined. The almond butter butter will provide the nuttiness, which is a great chocolate accompaniment, and sweetness for your waffle, so you won't need additional syrup, unless you want more.
I am a huge Sunday brunch person, so this recipe is ideal for small and large family gatherings. In order to keep your waffles warm while you making batches, set your oven to its lowest setting, place waffles on a baking sheet and keep in the oven until ready to serve.
I am a huge Sunday brunch person, so this recipe is ideal for small and large family gatherings. In order to keep your waffles warm while you making batches, set your oven to its lowest setting, place waffles on a baking sheet and keep in the oven until ready to serve.
RECIPE
Chocolate Almond Butter Waffles
Author | Regina Thomas Dillard
Ingredients
1 cup Spelt Flour (sub. Buckwheat Flour for gluten-free)
1 1/4 T. Baking Powder
1/2 tsp. Baking Soda
1/2 tsp. Sea Salt
1/2 c. Cocoa Powder
1/4 tsp. Ground Cinnamon
1 1/4 c. Full Fat Coconut Milk (canned ok)
1 T. + 1 tsp. Apple Cider Vinegar
1 T. Bob's Red Mill Egg Replacer
1 T. Coconut Oil
1/2 tsp. Pure Vanilla Extract
Directions
Prepare Coconut "Buttermilk"
in a small bowl combine coconut milk with apple cidar vinegar. Set aside for 5-10 minutes
Prepare Bob's Red Milk Egg Replacer
in a small bowl combine 1 T. Egg replacer mix and 2 T. water. Set aside for 5 minutes.
Heat waffle iron
In medium bowl, combine all dry ingredients.
In a separate bowl combine all wet ingredients, including coconut "buttermilk" and egg replacer mixture.
Using a wire whisk, add wet ingredient to dry, combining a small amount at a time until all ingredients have been well incorporated.
Lightly grease waffle iron, top and bottom grates.
Use 1/2 c. to measure batter. Place batter in center of bottom grate. Close top grate and follow manufacturer's directions. Usually 1 minute per side.
Remove waffle from waffle iron.
Heat over to lowest setting.
Place waffles onto baking sheet and keep in oven until all waffles are done and ready to serve.
Chocolate Almond Butter Waffles
Author | Regina Thomas Dillard
Ingredients
1 cup Spelt Flour (sub. Buckwheat Flour for gluten-free)
1 1/4 T. Baking Powder
1/2 tsp. Baking Soda
1/2 tsp. Sea Salt
1/2 c. Cocoa Powder
1/4 tsp. Ground Cinnamon
1 1/4 c. Full Fat Coconut Milk (canned ok)
1 T. + 1 tsp. Apple Cider Vinegar
1 T. Bob's Red Mill Egg Replacer
1 T. Coconut Oil
1/2 tsp. Pure Vanilla Extract
Directions
Prepare Coconut "Buttermilk"
in a small bowl combine coconut milk with apple cidar vinegar. Set aside for 5-10 minutes
Prepare Bob's Red Milk Egg Replacer
in a small bowl combine 1 T. Egg replacer mix and 2 T. water. Set aside for 5 minutes.
Heat waffle iron
In medium bowl, combine all dry ingredients.
In a separate bowl combine all wet ingredients, including coconut "buttermilk" and egg replacer mixture.
Using a wire whisk, add wet ingredient to dry, combining a small amount at a time until all ingredients have been well incorporated.
Lightly grease waffle iron, top and bottom grates.
Use 1/2 c. to measure batter. Place batter in center of bottom grate. Close top grate and follow manufacturer's directions. Usually 1 minute per side.
Remove waffle from waffle iron.
Heat over to lowest setting.
Place waffles onto baking sheet and keep in oven until all waffles are done and ready to serve.
| chocolate_maple-almond_butter_waffle_recipe.pdf |
Coconut Milk Whipped Cream
Ingredients
1 14.5 oz can full-fat coconut milk
2-3 T. Raw Agave Nectar
1/4 tsp. Pure Vanilla Extract
Directions
Place a coconut milk in refrigerator and allow to sit overnight.
Next morning: Without shaking the can, turn can over and open lid.
Remove the coconut solids (only) from can and place in a mixing bowl.
Using a handheld mixer, mix on low speed.
Add agave and vanilla.
Mix all ingredients on high speed until whipped peaks form.
Cover bowl with plastic wrap and store in refrigerator until ready to serve.
Will keep in refrigerator for 3 days.
Note: Use coconut liquid for smoothie and shake recipes.
Ingredients
1 14.5 oz can full-fat coconut milk
2-3 T. Raw Agave Nectar
1/4 tsp. Pure Vanilla Extract
Directions
Place a coconut milk in refrigerator and allow to sit overnight.
Next morning: Without shaking the can, turn can over and open lid.
Remove the coconut solids (only) from can and place in a mixing bowl.
Using a handheld mixer, mix on low speed.
Add agave and vanilla.
Mix all ingredients on high speed until whipped peaks form.
Cover bowl with plastic wrap and store in refrigerator until ready to serve.
Will keep in refrigerator for 3 days.
Note: Use coconut liquid for smoothie and shake recipes.
| coconut_milk_whipped_cream_recipe.pdf |
7 BENEFITS OF ELDERBERRY SYRUP by Balance Team
Elderberry and its syrup derivative have been vastly explored as a natural remedy for various health conditions, including the flu, a cold, and diabetes. Learn more on the berry compelling elderberry benefits, along with how to prepare a delectable elderberry syrup.
Coming from the Sambucus plant, elderberry and its syrup derivative have been vastly explored as a natural remedy for various health conditions, including the flu, a cold, and diabetes. Learn more on the berry compelling elderberry benefits, along with how to prepare a delectable elderberry syrup!
ELDERBERRY AND ELDERBERRY SYRUP BENEFITS
Elderberry syrup uses are variable and diverse, including topping onto waffles and pancakes, mixing into teas, or using solely for these medicinal purposes:
1. Fights the Flu
While elderberry may not prevent the flu, it may be an effective treatment option if you got hit with the virus. Research shows the use of elderberry could shorten the duration of flu by about three to four days, along with lessening symptom severity if taken within the first 24 hours of having the flu. When it comes to recommended dosages, WebMD suggests one tablespoon (15 milliliters) of a specific elderberry juice-containing syrup (Sambucol by Nature’s Way) has been taken four times daily for three to five days, while a specific lozenge (ViraBLOC by HerbalScience) containing 175 milligrams of elderberry extract has been taken four times daily for two days.
2. Reduces Cold Duration
Along with being a supportive agent against the flu, elderberry is well-known in its fight against the cold, particularly related to its vitamin A and C content. In fact, a 2016 research article published in Nutrients found a significant reduction of cold duration and severity in air travelers. Travelers using elderberry starting 10 days before travel until four to five days after arriving overseas experienced, on average, a two-day shorter duration of the cold and also noticed a reduction in cold symptoms.
3. Manages Diabetes
The berry has been traditionally explored in its treatment of diabetes, with evidence published in the Journal of Nutrition demonstrating the presence of insulin-releasing and insulin-like activity in the proclaimed anti-diabetic plant, Sambucus nigra.
4. Promotes Mental Health
Extracts from an elder plant have shown to act as a natural antidepressant source. Though more research is still warranted in elderberry’s role in mental health, there is no denying pouring elderberry syrup atop a short stack is sure to crack a smile…
5. Acts as A Natural Diuretic
Diuretics increase the amount of water and salt expelled from the body in the form of urine and are mostly used to treat high blood pressure. There has been some indication elderberry offers diuretic properties, along with acting as a laxative in the treatment against constipation.
6. Supports Skin Health
Elderberries have shown to support skin health thanks to its anthocyanin content, or the compound that gifts berries’ vibrant color. Anthocyanins have shown to combat the internal consequences of natural aging, therefore improving the external appearance of skin tone and glow. Elderberry is also a rich source of vitamins A and C, each showing to moisture the skin and maintain its integrity.
7. Reduces Inflammation
Elderberry displays numerous anti-inflammatory activities, particularly related to its anthocyanin and vitamins A and C contents. Inflammation has shown to be the root of many chronic diseases, which may label elderberry as a contender against the fight against cancer, diabetes, and heart disease.
HOW TO MAKE ELDERBERRY SYRUP
Recipe:
1 c. Elderberry (Whole Berries)
1 Cinnamon Stick (Whole) or 1/4 tsp. Ground Cinnamon
Opt. 1" piece Fresh Ginger, sliced
2 c. Spring Water
1/2 c. Raw Honey*, Monkfruit Sugar or Raw Cane Sugar
Opt. 1/4 c. Bourbon Whiskey
Cheesecloth or Milk Bag
(*Advisory Kids Health.org : It is recommended that "babies younger than 1 year old should not be given honey. Clostridium bacteria that cause infant botulism usually thrive in soil and dust. ... As kids get older, they can have honey because their mature digestive systems move the Clostridium bacteria spores through the body before they can cause harm".
Directions:
In a medium-size pan, combine elderberries and water.
Bring to a rolling boil.
Reduce heat.
Add ginger and cinnamon and stir.
Simmer for 30 mins uncovered.
Remove from heat and allow mixture to steep for 1 hour.
Remove cinnamon stick and ginger pieces. Allow to cool for 20 mins.
Place cheesecloth or milk bag over a 4 cup glass measuring cup or glass bowl.
Pour entire contents of pan into cheesecloth.
Use hands to gve a slight twist to the top of the cheesecloth or bag to prevent contents from seeping through the top.
Gently squeeze the bag, allowing the liquid to be expressed and into the bowl.
Once all the liquid has been removed, place the cheesecloth or bag with seeds into the sink.
Do not rest on counter or surfaces, as the elderberries will cause a light-colored counter to stain.
Add sweetener and stir until fully incorporated.
Add optional whiskey.
Store in a clean, sanitized jar with lid, in refrigerator up to 2 months.
Servings: 1-2 tsp per day.
Elderberry and its syrup derivative have been vastly explored as a natural remedy for various health conditions, including the flu, a cold, and diabetes. Learn more on the berry compelling elderberry benefits, along with how to prepare a delectable elderberry syrup.
Coming from the Sambucus plant, elderberry and its syrup derivative have been vastly explored as a natural remedy for various health conditions, including the flu, a cold, and diabetes. Learn more on the berry compelling elderberry benefits, along with how to prepare a delectable elderberry syrup!
ELDERBERRY AND ELDERBERRY SYRUP BENEFITS
Elderberry syrup uses are variable and diverse, including topping onto waffles and pancakes, mixing into teas, or using solely for these medicinal purposes:
1. Fights the Flu
While elderberry may not prevent the flu, it may be an effective treatment option if you got hit with the virus. Research shows the use of elderberry could shorten the duration of flu by about three to four days, along with lessening symptom severity if taken within the first 24 hours of having the flu. When it comes to recommended dosages, WebMD suggests one tablespoon (15 milliliters) of a specific elderberry juice-containing syrup (Sambucol by Nature’s Way) has been taken four times daily for three to five days, while a specific lozenge (ViraBLOC by HerbalScience) containing 175 milligrams of elderberry extract has been taken four times daily for two days.
2. Reduces Cold Duration
Along with being a supportive agent against the flu, elderberry is well-known in its fight against the cold, particularly related to its vitamin A and C content. In fact, a 2016 research article published in Nutrients found a significant reduction of cold duration and severity in air travelers. Travelers using elderberry starting 10 days before travel until four to five days after arriving overseas experienced, on average, a two-day shorter duration of the cold and also noticed a reduction in cold symptoms.
3. Manages Diabetes
The berry has been traditionally explored in its treatment of diabetes, with evidence published in the Journal of Nutrition demonstrating the presence of insulin-releasing and insulin-like activity in the proclaimed anti-diabetic plant, Sambucus nigra.
4. Promotes Mental Health
Extracts from an elder plant have shown to act as a natural antidepressant source. Though more research is still warranted in elderberry’s role in mental health, there is no denying pouring elderberry syrup atop a short stack is sure to crack a smile…
5. Acts as A Natural Diuretic
Diuretics increase the amount of water and salt expelled from the body in the form of urine and are mostly used to treat high blood pressure. There has been some indication elderberry offers diuretic properties, along with acting as a laxative in the treatment against constipation.
6. Supports Skin Health
Elderberries have shown to support skin health thanks to its anthocyanin content, or the compound that gifts berries’ vibrant color. Anthocyanins have shown to combat the internal consequences of natural aging, therefore improving the external appearance of skin tone and glow. Elderberry is also a rich source of vitamins A and C, each showing to moisture the skin and maintain its integrity.
7. Reduces Inflammation
Elderberry displays numerous anti-inflammatory activities, particularly related to its anthocyanin and vitamins A and C contents. Inflammation has shown to be the root of many chronic diseases, which may label elderberry as a contender against the fight against cancer, diabetes, and heart disease.
HOW TO MAKE ELDERBERRY SYRUP
Recipe:
1 c. Elderberry (Whole Berries)
1 Cinnamon Stick (Whole) or 1/4 tsp. Ground Cinnamon
Opt. 1" piece Fresh Ginger, sliced
2 c. Spring Water
1/2 c. Raw Honey*, Monkfruit Sugar or Raw Cane Sugar
Opt. 1/4 c. Bourbon Whiskey
Cheesecloth or Milk Bag
(*Advisory Kids Health.org : It is recommended that "babies younger than 1 year old should not be given honey. Clostridium bacteria that cause infant botulism usually thrive in soil and dust. ... As kids get older, they can have honey because their mature digestive systems move the Clostridium bacteria spores through the body before they can cause harm".
Directions:
In a medium-size pan, combine elderberries and water.
Bring to a rolling boil.
Reduce heat.
Add ginger and cinnamon and stir.
Simmer for 30 mins uncovered.
Remove from heat and allow mixture to steep for 1 hour.
Remove cinnamon stick and ginger pieces. Allow to cool for 20 mins.
Place cheesecloth or milk bag over a 4 cup glass measuring cup or glass bowl.
Pour entire contents of pan into cheesecloth.
Use hands to gve a slight twist to the top of the cheesecloth or bag to prevent contents from seeping through the top.
Gently squeeze the bag, allowing the liquid to be expressed and into the bowl.
Once all the liquid has been removed, place the cheesecloth or bag with seeds into the sink.
Do not rest on counter or surfaces, as the elderberries will cause a light-colored counter to stain.
Add sweetener and stir until fully incorporated.
Add optional whiskey.
Store in a clean, sanitized jar with lid, in refrigerator up to 2 months.
Servings: 1-2 tsp per day.
| Elderberry Syrup | Download Here |
To order your complete copy of FEED: Living Food Recipes to be Made and Eaten with Love, CLICK HERE. Over 150 raw, vegan and vegetarian recipes.
Author
Regina Thomas Dillard is a certified plant-based chef, the author of "FEED: Living Food Recipes to be Made and Eaten with Love", and founder of Inner + Sanctum Wellness, a business dedicated to assist others as they embark on their holistic journey. All products are handmade and sourced from reputable organic and natural ingredients.
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