nature to nourish

in style

my Favorite Smoothie





Ice-or just use frozen berries ½-1 cup of liquid -choose from: Water, organic coconut milk or nut milk of choice Until desired consistency is reached.


Blend….. I love my Vitamix Blender but a Magic Bullet works very good too.


Some of Standard Process’s Protein mixes contain monk fruit sweetener so adjust sweetness if you are using the plain mix buy adding ½ banana.


If using another protein powder adjust accordingly. Standard Process - Standard Process - High-Quality Nutritional ... Optional add in -- a handful of greens -- MCT oil or flax-seed oil -- collagen protein - always from grass-fed pasture raised source Your smooth now will have a good protein, fat and carbohydrate to keep your energy balanced.


Chia seeds soaked - Add 1 tbsp of Chia seeds to a glass container and add 1 cup of filtered water. They will soak up water and gel. The Gel will start in about 30 minutes, then keep remaining covered in the refrigerator for 3-4 days. Seeds that are soaked are easier to digest-this means they are more bio available for your body to use. These little seeds are packed with fiber, protein, manganese, calcium and omega-3 fatty acids.


This nutrient dense smoothie: - support your skin due to the high amounts of antioxidants that will help protect skin cells against free radical damage. - support digestion, curbs hunger and a good source of fiber. - balances blood sugar, to help prevent blood sugar spikes and a crash in glucose (blood-sugar) levels.


"Those who think they have no time for healthy eating, will sooner or later have to find time for illness"


• Start with a Basic Shake Recipe and add or change ingredients to your liking.

• Shake: 2 tablespoons of

SP Complete/SP Dairy-free or Veggie Complete ½ cup of fresh or frozen berries

• ¼ or ½ of an Avocado

• 1 tablespoon of chia seeds (soaked-see note at end on soaking seeds)

• 1 tablespoon of seed or nut butter (I use Pepperwood Organic Whole Seed Tahini)

Here's a recipe for one of the most healthiest foods you probably are not eating. Our ancestors consumed this nutrient dense super food packed full of vitamins A, B Iron, copper, iodine, phosphorus, magnesium and Natural CoQ 10!

Liver Pate is coming back into favor and being served at many finer or farm to table restaurants. Definitely don't hesitate to indulge or make your own delicious pate in below recipe. Truly Delicious and a Must to Try!


Chicken Liver/Organ Meat Pate

• 1 ½ Cups of a combination of chicken liver, hearts and gizzards (Ask your butcher to  save for you. This combination incorporated a variety of organ meats and nutrients – Natural -Heart-CoQ10 

 • 1 Medium Onion chopped

• 6 – 8 TBSP of Butter + 1- 2 TBSP (Used Kerry Gold grass-fed)

• 1-2 clove of garlic chopped or crushed (more if you like)

• 1-2 TBSP Chopped herbs of choice (Used: Rosemary, Sage & Thyme)

 Celtic or Himalayan Salt to season to taste

• 1/8 to 1/4 cup of vermouth, white wine or good quality bourbon - I usually use bourbon

• 2-3 TBSP of additional liquid for blending if need – options Bone broth (I used), broth or heavy cream

Equipment:   Best-Vitamix or like type blender or Food processor/ Blender ** (Only have used Vitamix)

The Vitamix yields a delicious mouse like texture that incorporates all the flavors so nice

Liver Paté




How to Make: 

In a quality pan (I used cast iron) melt 4-6 TBSP of Butter and sauté chopped Onions and Garlic about 2-3 minutes. Next add organ meats to pan and sauté meat until desired doneness.  Toss in Herbs and Season with Salt to your taste. Add more butter if needed. At the end of cooking add in vermouth or alcohol and cook approx. 30-60 seconds more. Remove and cool.

Toss all into Vitamix or Blender/processor – used a little of the desired liquid for blending if needed, use small amount and add if needed. Process/blend 1-2 minutes, scraping down sides if needed.

Pour into a small bowl or bowls and add melted butter on top and chill. Garnish with sage or thyme leaves-optional.

Served with Almond Flour Crackers and Veggies


Easy Almond Flour Cracker Recipe:

Preheat oven to 350 degrees

1 Cup of almond flour – (not almond meal)

1-2 TBSP of ground flax-seed

Quality Salt ½ - tsp of salt and desired chopped herbs 1-2 tsp (I used chopped rosemary)

Top with Flaked Sea Salt or Coarse Salt

Mix all ingredients together and form dough and shape into a ball, place between two sheets of parchment paper, flatten a bit with your hands and then roll out to desired thickness 1/16th-1/18th. Shape into a square or rectangle and cut into pieces (I use a pizza cutter).

Bake 20-25 minutes until desired crispiness of crackers.