Citrus Fresh Smoothie

Citrus Fresh Smoothie
Sipping on my favorite green smoothie from our 10-day smoothie cleanse. Yesterday was our last day, but one  green smoothie a day will always be a part of my life.  #greensmoothiesforlife is my motto. Just like meditating and working out in the morning sets the tone for the rest of my day so does a green smoothie. I end up making way better food choices and I have more energy throughout the day. 

During our cleanse, I shared information on how to optimize weight with plant-based foods. Although,  the green smoothie cleanse is NOT a diet, I think it's important to educate on how real clean foods such as fresh greens, veggies and fruits naturally supports any weight loss goals.  These healthy foods doesn't only have a higher nutritional content,  they also contain more water and fiber than processed foods so they will  fill up our stomachs faster and we will feel more satisfied. Counting counting calories and portion control becomes a thing of the past.  Visualize your stomach eating  a handful of raisins versus a bowl of grapes. Same amount of calories but what will fill you up faster?

My goal for the cleanse was for the participants to feel the difference and to learn about nutritional benefits so that it would make it easier for them to make healthy choices . I remember how it felt the first time I cleansed with plant foods. I had no idea that it was possible to feel so good. I slept good,  had tons of energy and jumped out of bed to seize the day. This feeling will always serve as a sweet reminder that a healthy diet is a powerful tool for protecting our health. It's OK to have some unhealthier food from time to time but once you know how good you feel and the benefits of healthy foods it's easier to jump right back and not fall off the wagon. And if you fall you won't fall as far because you know what serves your body and what doesn't so it's easier to get back up and on track.  Knowledge is a powerful tool and green smoothies will always be my go to for a quick and nutritious meal. 

Want to experience how you feel after 10-days of green smoothies? Join my free a Facebook group called Green Smoothies For Life. It includes 10 recipes, shopping list and lots of other healthy information. Request an invite here: 

Finally, here is the yummy recipe you have been waiting for (not in the group).

 Citrus Fresh Smoothie

1 frozen or fresh banana
1 cup kale (stems removed)
1 lime, peeled
2 oranges, juiced
½ lemon, juiced
1-2 drops citrus fresh vitality essential oil
½ cup coconut water or filtered water
1/2 ice (optional)
1 date (optional to sweeten)
Optional: 1 tbsp chia seeds, hemp seeds or other superfoods

HOW: Place all of the ingredients into your high-speed blender and blend until smooth

For this recipe I'm highlighting Citrus Fresh Vitality Oil and Kale.

Young Living's Citrus Fresh Vitality is a powerhouse oil featuring the bright aromas of five citrus essential oils plus Spearmint. Citrus Fresh is perfect to add to your favorite foods. It includes naturally occurring constituents limonene, beta-pinene, and linalol.

Physically, it is a cleanser and helps with detoxification.  Put a drop of Citrus Fresh in your water. It is perfect for those hot days because it is refreshing to drink. And it tastes great in a smoothie like this one!! If you like citrus and mint then you will absolutely love this blend. It's refreshing and tastes great! It contains five different citrus oils plus Spearmint essential oil for that minty after taste.

What is in Citrus Fresh Essential Oil Blend? There are six different oils in Citrus Fresh. They are listed below along with a brief description of each oil.

-Lemon Essential Oil (Citrus limon) consists of 68 percent d-limonene. It has cleansing and purifying properties. It takes 75 lemons to create one 15 ml bottle of lemon therapeutic grade oil.

-Mandarin Essential Oil (Citrus reticulata) is uplifting to the mind and body and brings happiness and peace. It eases stress, irritability and may help get a good night's rest when diffused.

-Tangerine Essential Oil (Citrus reticulata) contains esters and aldehydes that are calming. Rich in d-limonene it helps to maintain a healthy lifestyle regimen.

-Orange Essential Oil (Citrus sinensis) is rich in the d-limonene and may support cellular function. Also has calming effects and may be used for feelings of peace.

-Grapefruit Essential Oil (Citrus paradisi) Rich in d-limonene, it is nourishing to the skin;and may help with a feeling of satiety. Traditionally cleansing to the mind and body.

-Spearmint Essential Oil (Mentha spicata) Rich in carvone and d-limonene, may help calm occasional nausea. Blend with Peppermint oil for digestive system support. May support respiratory health.

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Oh kale, I love you. Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

-A single cup of raw kale (about 67 grams or 2.4 ounces) contains:

* Vitamin A: 206% of the DV (from beta-carotene)
* Vitamin K: 684% of the DV
* Vitamin C: 134% of the DV
* Vitamin B6: 9% of the DV
* Manganese: 26% of the DV
* Calcium: 9% of the DV
* Copper: 10% of the DV
* Potassium: 9% of the DV
* Magnesium: 6% of the DV
* It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

-This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. 

-Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

-Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few.

-Kale contains substances that bind bile acids and lower cholesterol levels in the body.

-Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.

-Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

Cheers to health!

Amazing Homemade Almond Milk

Amazing Homemade Almond Milk
Whether mixed into a smoothie, bowl of Einkorn cereal flakes or enjoyed solo anytime of day, I have no doubt that you, too, will fall for this fast, easy, and cheap alternative to store-bought non-dairy milk. Nutritious, delicious and free of any additives.

Makes 6 cups

What you need:
3 cups filtered water
1 cup organic raw almonds rinsed, soaked overnight (12 hours)
3 fresh Medjool dates
1 tsp ground vanilla bean (sunfood brand) or vanilla bean extract
optional ¼ tsp himalayan sea salt

What you do:
1. Into a Vitamix or other high-speed blender. add almonds, dates, vanilla, and optional salt and water.
2. Blend on high-speed for one minute.
3. Strain the milk through a cheese cloth/nut milk bag
4. Drink immediately, or refrigerate in a glass jar for up to 3 days.

Chef Tips:
* Prefer plain almond milk? Leave out the vanilla and salt.
* Add a drop of Young Living's cinnamon bark oil or cardamom oil for flavoring.
* Make a delicious hazelnut milk by substituting hazelnuts for the almonds
* If the Medjool dates aren’t fresh, soak before using
* Buy almonds unpasturized at a farmers market to maximize nutrient. Pasturized food lowers the vibrational frequency of food ( will discuss this more).
*Buy in bulk and vacuum seal so that almonds don't go rancid. I buy 25 pounds for $7/pound at farmers market. But I make almond milk every 3 days so go through a lot.
* Soak to remove enzyme inhibitors (toxins)

Chia Pudding

Chia Pudding
I love Chia seeds! Chia seeds are mini powerhouses packing more calcium than milk, more antioxidants than blueberries, and more omega-3 than salmon.

Their texture can take a little getting used to, but they are very versatile and are a great protein-packed addition to many recipes because of their ability to thicken and gel.

Here is a recipe they you can make with the amazing homemade almond milk recipe I shared with you.

✔️2 cups home made almond milk or cashew milk
✔️½ cup chia seeds
✔️½ tsp vanilla extract, no need if you already added to almond milk
✔️¼ cup maple syrup or sweetener and amount of choice. If you use extra dates in the almond milk you can skip sweetener.
✔️1/2 drop  Young Living Cardamom Vitaly oil or Young Living Cinnamon Bark Vitality oil


➖Whisk all ingredients together
➖Pour mixture into a jar or glass container.
➖ Stir every now and then the first 10 minutes so that it sets evenly.
➖It will be set and ready to eat within 20 minutes!
➖ store in the refrigerator.

I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.

Vegan Chocolate Truffles with Raspberry Filling

Vegan Chocolate Truffles with Raspberry Filling
Valentine's Day is just around the corner and of course I am in the kitchen making my favorite Raw Chocolate Truffles. They are so delicious.  This is a recipe that I learned to make while in culinary school at the Living Light Institute in Fort Bragg, CA.  One of the best times in my life. I wish you the best and yummies Valentine's Day! Lots of love to you. 

Edited: I added a little portion below how to make these truffles if you don't have a vitamix, food processor or if you are fine with truffles not raw.  Raw cacao doesn't alter the nutritional content.  Cooked cacao will have lower nutritinal
Content but taste just as good.

Vegam Chocolate Truffles
Makes about 48 truffles

1 2/3 cups cacao butter, warmed to liquid
1/2 cup agave or maple syrup
2 vanilla beans, scraped or 2 tsp vanilla bean powder
1/2 teaspoon Himalayan crystal salt
8 ounces of cacao powder

1. In a high powered blender blend the melted cacao butter, scraped vanilla beans and salt until all ingredients are completely emulsified and the mixture is warm. You can also melt cacao butter in a double boiler and then transfer and mix ingredients in food processor. 
2. Pour the mixture into a food processor (or blender with tamper), add 1/2 the cacao powder and process until well combined.
3. Add the agave or maple syrup to the food processor and continue to blend. Then add the rest of the cacao powder and continue to blend, scraping down the sides of the processor, as needed, until the mixture is smooth and the cacao is well integrated, about 2 more minutes.
4. The chocolate is now ready to pour into chocolate heart molds.
5. To pour the chocolate into molds, its easier to put the liquid chocolate mixture into a plastic squeeze bottle for ease of application. Refrigerate for several hours to set-up. 

Variation with Raspberry Filling: pour some of the chocolate mixture into the mold to generously cover the bottom and use a gloved finger to spread the chocolate around the entire mold, making sure the sides of the molds are completely covered. Allow it to set for about 20 minutes in the fridge before adding the raspberry jam. (While waiting for chocolate to set-up, keep the squeeze bottle of chocolate in a warm place to make sure it remains liquid.) When the chocolate has set-up, pour a little jam in the center of the partially formed truffle. Gently add more liquid chocolate over the top until the jam is completely covered, and refrigerate until firm. 

Raspberry Filling
Yield: 2 cups

2 1/2 cups frozen raspberries, thawed (after measuring)
4 drops Young Living Lemon Vitality Essential Oil
5-8 pitted dates

1. Put the raspberries in a food processor outfitted with the "S" blade and process until smooth.
2. Add the dates the the food processor a few at a time. Process thoroughly, until all the dates are used and the mixture is smooth.
3. Pulse in the essential oil
4. Store in a sealed glass jar in the refrigerator for up to 4 days or in the freezer for up to 4 months.

Caramel Sauce
About 60 truffle fillings

1 cup pitted dates
1 cup cashew nuts
1/2 teaspoon vanilla extract
1/2 cup water
optional. 1-2 cinnamon bark vitality oil, lemon vitality, cardamom vitality, peppermint vitality or other essential oil of liking.

1. Loosely separate the dates, and place the dates, nuts,  vanilla and water in a vitamix blender. If you don't have a high powered blender you can use a food processor but it won't be as smooth caramel. Blend until smooth and add more water for looser consistency. 

2. Follow same directions as above before filling the truffle. 

Share, enjoy and smile!