Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day.
Simple and quick to make on a busy day.
Ingredients:
A good quality green tea of your choice
Filtered Water
A fresh lemon
One teaspoon Organic Coconut Oil
Your favourite Mug
Simple and natural ingredients
Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.
Adding the lemon using my favourite kitchen gadget.Just a small teaspoon of coconut oil.
Gently stir the coconut oil into the drink.
The coconut oil will slowly melt.Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.
This is a really soothing and lovely drink. You will need to be close to a toilet as it does go through your system quite quickly. It keeps me sustained for many hours so l can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.
You can follow me daily on Instagram at holistic_paleo and on Facebook at Holistic Wellness For lIfe and Primal Living Melbourne.
Forget the bun and dive into a delicious whole food Burger lovingly prepared and served up by you! Embrace eating real food and let your creativity flow as you assemble one of these healthy delights. Your family and friends will be amazed when they are served a tasty, colourful and completely satisfying meal that is so easy to prepare and can be adjusted to suit your own individual tastes and preferences.
The burger forms the centre piece of the meal and is accompanied by a selection of raw ingredients.
Choosing your meat is the key decision and l advise to buy the best quality that you can. I like to use organic, grass fed or free-range options with beef, lamb and chicken my favourite. I usually use mince and add herbs from the garden, egg, coconut flour, onion, stock, grated vegetables, seasoning etc. Alternatively you can use a whole piece of meat such as a breast fillet that is spiced with seasoning such as cinnamon and cumin. If l make up the mince burgers l form the patties and refrigerate for an hour as this helps them to hold together. You can bake the burgers in the oven covered with foil or cook in your fry pan. I generally cover them either way as their is quite a lot of fat splattering about and it can get messy to clean up.
Fried red onion with a double beef burger and a runny egg to add a sauce.A single beef burger on a bed of roasted beetroot and brussel sprout chips and some nicely fried red onion on the top.
I think a burger is a year round dish as the accompanying vegetables can be altered to include more raw or cooked ones depending on what is in season.
This burger sits on a bed of colourful salad.Red capsicum, yellow mini tomatoes and avocado provide a colourful surround for this burger.Sitting on a bed of colourful coleslaw, salad and avocado.
This is an economical, quick and delicious family meal. Eat a rainbow today and enjoy the health benefits of having a whole foods based diet.
A versatile cracker that is deliciously crispy with a wonderful after taste. Top them with your favourite ingredients such as avocado or tomato. They are gluten, dairy and sugar free with so many uses from a snack to a whole meal depending on the topping. Try having them as a side to your main meal to add some crunch or with a hot bowl of soup. They are easy to make and can be kept for a few days in a container or frozen.
Crunchy, tasty and soon to be your favourite cracker.
Ingredients:
1 cup of blanched almond meal (try to use blanched only as it is softer).
1 dessert spoon of extra virgin olive oil
4 dessert spoons of cool filtered water
1/2 teaspoon sea salt (pink rock salt or celtic sea salt are good)
3 teaspoons of activated sunflower seeds
1 teaspoon of fresh rosemary pieces.
2 teaspoons of poppy seeds
Method:
Place all ingredients in the food processor using the chopping blade. Process until mixed well but not super smooth.
The mixture should be moist and able to be formed into a ball.Place the mixture on a piece of baking paper and gently flatten.Place another piece of baking paper on the top and gently flatten with a rolling pin.Roll out until thin enough that the mix can still be picked up and not fall apart. About 3 mm but use your judgement.Cut off the rough edges using a pizza cutter and then slice into rectangles.Gently pick each piece up and place on a tray lined with baking paper. Roll the scraps up and repeat the process until all have been used. The final piece is hard to get perfect so l used this as my taste test when it was cooked.
Bake in a pre-heated oven. I cooked my crackers at 170 degrees in a fan forced oven but as each oven varies you will need to experiment. Lower is better than a higher temperature as you don’t want them to burn or dry out too much. Bake until just golden, remove from the oven and let cool on the tray.
A really tasty and versatile cracker. After you have made one batch and tested your oven etc l would double the recipe next time as they will be eaten very quickly.Served here with a night shade free guacamole and some twists from the same recipe.
I hope you enjoy this recipe. You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.
A delicious frozen dessert with a stunning colour and flavour. This raspberry and chocolate tart can be eaten straight from the freezer where it will be firm and cool, or at room temperature where it is quite soft but holds together and has a really creamy delicious taste. You could also just eat it freshly made as the frozen berries give it a wonderful coolness and texture.
Such a colourful platter.
This tart can be made ahead and kept in the freezer. Just keep it on a firm base and cover it in cling wrap. On the day it is required just remove it from the freezer and decorate, or slice it and keep it in the freezer to have as a snack.
The tart is paired here with a delightful chocolate mousse, fresh strawberries and Loving Earth Raw Organic Dark Chocolate.
I used a round baking tray with a decorative edge that had a removable base. I greased the inside of the tray with organic coconut oil and then made the base.
In the food processor l placed:
1 cup of activated almonds (the original recipe said hazelnuts), 1 cup of desiccated or shredded coconut and 8 large medjool dates (remember to take out the seeds).
Blend well in the food processor and then press firmly into the pan. Place this into the freezer to set while you make the filling.
The pan is greased well with coconut oil.Use a spatula to spread the base and to push it down so it is flat and firm.
In the food processor blend together:
1 ripe avocado, 3 heaped teaspoons of cocoa or cacao, 3 tablespoons of organic coconut oil and 1 cup of medjool dates (Approximately 10 dates with the seeds removed). Once combined add 1 really generous cup of frozen raspberries and gently pulse through the mix so they are roughly chopped up or blend thoroughly if you want them mixed through.
I would recommend organic berries and l picked all of the raspberries out of this pack which was the perfect amount.
Remove the base from the freezer and fill with the delicious chocolate mix.
Look at that colour.
Smooth the top with a spatula ensuring it is nice and even.
The more berries you add the pinker the colour.
Cover with cling wrap and return to the freezer to set. When you are ready to serve the tart, remove it from the freezer and decorate with extra berries and fruit.
Made with real whole food ingredients.
Alternatively, cut up the tart and freeze, so that you can have a piece as a snack with some berries and raw dark chocolate.
Served with frozen berries and a piece of Loving Earth Raw Dark chocolate.
This is a very rich treat and a small piece is very satisfying. The coconut and chocolate are a wonderful combination and this tart is very pleasing to the taste buds.
You can follow me on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.
A really lovely cake with the sweetness of sweet potato and the goodness of so many natural ingredients. Gluten, dairy and processed sugar free and very easy to make.
A perfect treat for morning tea.
I like to have snacks ready so that when l am working l can just grab them from the freezer and quickly pack my lunch box. This cake is a great lunch box filler as you can pack it frozen and it is ready to eat when needed mid morning or at lunch time. You can easily double the recipe if you are having a cook up and you can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze.
A firm cake that holds together well.
Ingredients:
2 cups organic almond meal (keep this in the fridge)
1/4 cup organic coconut flour
5 large eggs (700 grams) (These should also be kept in the fridge)
A generous 1/4 cup organic coconut oil
A generous 1/4 cup raw organic honey (or organic honey)
1 teaspoon organic cinnamon
1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)
1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.
1 cup grated sweet potato (This measure is the sweet potato loosely filling the cup)
Method:
Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool.
Everything is ready to be mixed together.
Add the liquid to the egg mix then add the grated sweet potato and walnuts. Now add this mix into the bowl with the dry ingredients and stir until combine.
Use a spatula to combine all of the ingredients. Look out for the lumps of coconut flour and squash with the spatula.
Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil.
Greased and lined.Smooth the top with a spatula.
Bake in a 160 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.
Let the cake cool in the tin for a few minutes. Cut around the edge with a knife to separate the cake from the baking dish.The edge pieces are nice and crunchy. Use a serrated knife when cutting for the best results.
This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several so that they are on hand when needed. You can freeze them whole or in single slices and it is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.
If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and Primal Living Melbourne and on Instagram at holistic_paleo
How about this for a wild flavour combination! The creaminess and goodness of natural avocado with the highly nutritious and texture laden chia seeds. A raw and frozen, high healthy fat snack with a natural sugar kick of raw honey. So simple to make in the food processor and completely made of Whole Foods and completely gluten & dairy free.
A creamy and delicious snack
Ingredients:
2 cups nuts (activated almonds or similar)
1 cup raw cashews
1/2 cup coconut flakes or shredded coconut
1 large or 2 small avocados
3 tablespoons raw honey
1 cup coconut oil
1/4 cup chia seeds.
Place all ingredients in the blender and process until smooth and creamy.
I processed a few of the ingredients and then added some more. This will depend on the power of your food processor.The coconut oil can be added as a liquid which will help it blend quicker.Place into a baking dish lined with paper and smooth out evenly with a spatula. Place in the freezer until firm.Remove from the baking dish by lifting the edges of the paper.Slice into pieces using a sharp knife.
Return the slice to the freezer and have as desired. The whole process is quick and having these snacks in the freezer is so handy.
A food processor is a wonderful resource to have in a Paleo kitchen.
I hope you enjoy this raw treat. Eat it mindfully and share the recipe with a friend so that we can spread the wellness message.
You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.
A delicious healthy snack bar that will add some sweetness to your day!
Eat them straight from the freezer or pack them into the lunch box.
Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, Paleo, gluten, dairy and processed sugar-free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.
Ingredients:
1 cup activated organic sunflower seeds
1 cup activated organic pumpkin seeds
1 cup organic sesame seeds
1 cup black chia seeds
1 cup activated mixed nuts (e.g almond, walnut, and brazil)
A generous 1/2 cup organic shredded coconut
8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)
A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)
A good 1/2 cup organic coconut oil
These ingredients add a delicious flavour to the bars.
Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.
Be careful of the very sharp blade.
Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.
The mix is ready to be flattened.
Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners. I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. A temperature of 160 to 170 Degrees Celsius is recommended for 30 minutes but you can guage this better after your first batch.
Ready for the oven.
Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row. Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.
Perfectly baked with golden edges. These were sliced when cool and placed in the freezer over night. They can easily be separated now and stored in a container in the freezer.
Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.
The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.
A delicious snack.
Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.
A sweet treat.
If you have enjoyed this post please share with a friend. You can follow me on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life or Primal Living Melbourne.
A delicious raw and frozen snack bar that will add some sweetness to your day! This is a raw version of one of my most popular recipes ‘Sensational Seed and nut bars’ which are baked in the oven and have a crispier texture. This raw version is equally delicious but has the added benefit of not being baked which preserves the nutrients in ingredients such as raw honey.
So simple to make and delicious.
Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, paleo, gluten, dairy and processed sugar free. They are filled with natural goodness and can be kept in an air tight container in the freezer. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.
Ingredients:
1 cup activated organic sunflower seeds
1 cup activated organic pumpkin seeds
1 cup organic sesame seeds
1 cup black chia seeds
1 cup activated mixed nuts (e.g almond, walnut, and brazil)
A generous 1/2 cup organic shredded coconut
8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)
A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)
1 cup of organic coconut oil
These ingredients add a delicious flavour to the bars.
Place all ingredients into the food processor and mix until well combined. If your food processor isn’t very strong pulse the nuts and dates first to break them up a bit before adding the other ingredients.
Place all ingredients into the food processor and pulse.All ingredients are broken down and well mixed.
Line a glass baking dish with baking paper and pour the mix in. Now is a good time to have a taste test. The mix should be sweet and delicious. Use a spatula to flatten the mix and make sure it is quite even across the whole dish.
Place the slice in the freezer for several hours to set.Remove the slice carefully from the dish by holding the edges of the baking paper.Carefully slice the bars length ways with a sharp knife.Cut the bars into the size that you would like them and place in a tub in the freezer.A delicious and nutritious snack.
If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at Holistic_Paleo and on Facebook at Primal Living Melbourne and Holistic Wellness For Life.
Combine the gorgeous flavour of sweet potato with warming spices and you have a delicious slice that is a taste sensation, especially if you eat it warm. Who would have thought that sweet potato would be so delicious in baked goods!
A beautiful slice to share with your friends.
Ingredients:
1 medium sized sweet potato peeled, steamed, mashed and cooled (about 2 cups when mashed)
1 dessert spoon of granulated stevia or the equivalent of pure stevia.
I used this product and used just two tiny scoops as there are two teaspoons in one dessert spoon
1/2 a cup of organic honey
¼ cup organic coconut oil
2 free range eggs (beaten)
1 cup of coconut flour (squash the lumps)
2 teaspoons cinnamon
¼ teaspoon ground ginger
¼ teaspoon all spice
½ teaspoon organic vanilla essence
2 teaspoons baking powder (gluten free).
Method:
Pre-heat a fan forced oven to approximately 160 degrees celsius or a bit higher depending on your oven. Grease a slice tray with organic coconut oil. I used a glass dish and that worked well. Line the base with baking paper. Gently mix all of the ingredients together with a spatula ensuring everything is evenly distributed.
Add the sweet potato after you have mixed the rest of the ingredients.Mixing all of the ingredients before adding the sweet potato.Smooth the top of the mix with the spatula.
Place in the oven and cook until golden on top and just coming away from the edge of the baking dish.
Let it cool in the dish and then use a knife to cut around the edge.
Place the cooling rack on top of the slice and with a t-towel so you don’t burn your hands flip the cooling rack and slice tray up-side down so that the slice is out of the dish and on the tray. You can then use a second cooling rack to turn the slice over to the right side.
Looking and smelling delicious.
When the slice has cooled cut into small pieces and display on a nice plate.
I transferred it from the cooling rack to a chopping board to slice.
You can wrap each piece individually with cling wrap and place in the freezer and then pop into your lunch box. This would be delicious as a dessert and eaten warm is really mouth watering. I have even eaten this slice straight from the freezer as it is also delicious frozen with a completely different texture.
A challenge to have just one piece.
You can follow me daily on Instagram at Holistic_Paleo as l share all of my meals and some other interesting pictures. I also have two Facebook sites called Holistic Wellness For Life and Primal Living Melbourne.
If you have enjoyed this post please share it with a friend. Thankyou Carolyn
A decadent and delicious healthy raw and frozen treat for the chocolate lovers. A smooth and sweet treat with chunks of nuts, free of gluten, dairy and processed sugar. Filled with healthy fats, this is a snack that can be kept in the freezer and eaten when something sweet is desired. The healthy fats come from avocados, nuts and coconut oil which are whole foods, and this slice is packed with nutritious ingredients including vitamins, minerals, fibre and anti-oxidants.
A warning that this is extremely delicious!
A food processor is a must to make this delight. Place all of the ingredients in the bowl with the mixer blade and process. Simple. Sometimes the medjool dates can get stuck so it is a good idea to give them a few pulses first to chop them up a bit and then add in the nuts and do the same. This recipe has the addition of a Superfood powder and l like the Loving Earth blend but you can easily replace it with your own favourite.
One of my favourites!
Ingredients:
3 cups of nuts (I like to use the harder nuts being almond, walnut or brazil. For this recipe l used all raw activated almonds but you can use a mixture)
1 1/2 cups of coconut flakes (or use shredded or dessicated coconut)
1/4 cup raw honey
2 tablespoons raw cacao
You can see the goodness!Thoroughly mix the ingredients and a few unprocessed nuts are great as they add some chunkiness to the slice.
Have a taste test now and then put the slice into a baking dish lined with baking paper. I made the first batches without the baking paper and just greased the dish but the slice was a but tricky to get out of the pan so l would advise using the paper.
Once the mixture is in the dish it needs to be smoothed out with a spatula.When it is smooth and even place it in the freezer for a couple of hours.Remove the whole slab from the baking dish and place onto a chopping board.Slice into squares and eat the edges that you cut off (my favourite part).The slice needs to be eaten straight away or placed back into the freezer.
I hope you enjoy this delicious treat which is made with real ingredients and free of so many of the nasty chemicals we are seeing in food today. As a chocolate lover l really enjoyed creating this recipe and hope you share it with your friends and have a great time making and eating it.
You can follow me daily on Instagram at Holistic_Paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.
Have you ventured into the world of vegetable noodles yet? If not then you are missing out on this raw and cooked delight. Add texture, flavour and fun to your meals with this Paleo friendly noodle option.
Raw beetroot noodles help give this salad height, colour and texture.
The first item you require is a spiralizer which is just a handy kitchen gadget that will turn your vegetables into noodles. They are so much fun to use and can be purchased quite cheaply online or from a Health Food Store.
Sweet Potato noodles are my favourite. Lightly pan fry them and add to a stir fry or soup, or bake in the oven and have them super crispy.Apple noodles are a favourite of my children’s. Core the apple and put through the spiralizer. Eat straight away as they are delicious.Beetroot noodles which can be baked or eaten raw.Swede noodles in the making.
Some noodles can be eaten raw such as apple, beetroot and zucchini while others are better cooked such as sweet potato. Beetroot and sweet potato both baked beautifully and you can also try swede and the other varieties of sweet potato.
Beetroot noodles ready to be baked with coconut oil and fresh rosemary.Baked beetroot noodles are so delicious. Bake in a 180 Degree Celsius oven and turn every so often until they are all nicely cooked and a few are crispy.This is a variety of sweet potato and the bits left in the spiralizer get baked as well so there isn’t any wastage.Swede noodles.
Magnificent meals: Vegetable noodles add such fun to your meals.
Add them to your favourite soup.A pile of multi coloured sweet potato noodles. Really sweet from being baked in the oven.A delicious grass-fed beef steak with swede noodles.Steak and baked beetroot noodles.Scrambled eggs with sweet potato noodles.
Now you need to get the hang of the fun names the noodles are given. Here are a few:
Boodles: Beetroot noodles
Zoodles: Zucchini noodles
Spoodles: Sweet Potato noodles
Swoodles: Swede noodles
Foodles: Fruit noodles.
Make it up as you go along. It adds to the fun.
You can also make vegetable strips using a vegetable peeler and these can add a fun and decorative element to a meal as well.
Here l used carrot ribbons to add a pretty element to this meal. Just slide the peeler down the carrot and you are done. I often do this with beetroot and add the strips to a salad.
Have some fun with this. It adds a different texture to your meals and can really add some variety to the Paleo diet.
If you have enjoyed this post please share it with a friend. You can follow me daily on Instagram at Holistic_Paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.
A brownie is like a cake but cut into squares and is often used as a dessert or snack. Usually chocolate and delicious this version adds the flavours of coconut and fresh beetroot with the raw cacao to produce an interesting and quirky flavour. Out of the oven they are extremely moreish and you can adjust the level of beetroot in the brownie to suit your particular tastes.
Ingredients:
1 cup of blanched almond meal (you will need more liquid if you use the regular almond meal as the skin is very drying).
1 cup coconut flour
1 teaspoon baking soda (Bobs Red Mill)
4 free-range or organic eggs (700g)
1 cup shredded coconut (flakes or dessicated is o.k as well)
1/2 cup coconut oil
Generous 1/4 cup rice malt syrup
12 small spoonfuls of Pure Stevia (the equivalent of 1/4 cup sugar)
Alter the amount depending on the product you use.
1/2 cup filtered water
2 level tablespoons raw cacao
1 small raw beetroot grated (use more or less depending on your tastes).
Method:
Place all ingredients in the food processor and give a light mix until all combined.
An intense colourPlace into a baking dish greased with coconut oil.Cook in a pre-heated oven at 180 degrees celsius until cooked but not overly done. Let it cool in the baking dish and then transfer to the cooling rack.Eat while warm when it is at its best.
Have a try swapping the beetroot with other vegetables such as sweet potato.
You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life
Live & eat mindfully. Gluten & dairy free recipes.
Holistic Wellness for Life 