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 using0 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.


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