My Green Wish

I wish I could change everything for better…


I wish I could make the leaders understand how crucial for the environment is the existence of a huge number of species, that if they are not extinct already, they are on the verge of becoming extinct.

I wish I could put back all the beautiful and important sites that we have in this world just the way they used to be.

I wish I could have a say on the important issues that are going on right now. If we can’t change the past, let’s change the future. Let’s stop every project that will have a huge impact on the environment right now.

Oh! I wish.

Let’s try to change the way they handle these projects, creating laws that will make sure that men will not put their greedy as a priority on the top of the table anymore.



Men don’t know yet that the environment and the future of the species are a priority for them.

Even after all these years, after all the mistakes he has made, they just don’t understand what their priority really means to them. They are still very confused about it. Like they were thousands and thousands of years ago.

The only difference is, In the past, they really didn’t know what the implications were really about.

We are an extension of Nature, of this huge wild world. Every little thing that disturbs this wild world will disturb us, our health including because we belong here inside this beautiful nature together. With the animals, the life forms that live within us and outside us, but always with very strong strings attached

I,  having my very personal and unique green approach. Always.

No matter how sad they make me or how sometimes I feel a little bit discouraged because the competition is evil…

It’s always a Beautiful sky sparkling with stars staring at me. Telling me not to give it up!

What do you think? Change, for Better…

 My mother used to say to me when I was a little girl, “There are better people than bad people in the world”. I was crying and telling her what I have just seen these kids do to a kitty cat…

 Chamomile, Flower, Nature, Plant

How I want to change things the way they are.

I was doing some research on the internet yesterday. So I have seen this petition written by this nice lady that went to this Dairy Farm to do an investigative report on animal cruelty. I wasn’t ready for what I have seen in this video. It was the most shocking, the cruelest video that I have seen in ages.

On the top of being in this very small place, not being able to move while a bunch of hoses and things are hooked up to her tits. It’s horrible…

First, the way they do the milk extraction now, it’s horrible. On the top of being in this very small place, not being able to move while a bunch of hoses and things are hooked to the poor cow being with her breasts so huge and uncomfortable in this very small spot. You would see how uncomfortable she was the whole time.

This person all over sudden started to punch and kicked her…

This person all over sudden started to punch her in her face and kicked her in her stomach, her tits, and everywhere. So, she lost her balance and fell on the floor. She was trying to get up, but, the space was too small for her to move anyway, whatever, and then they have come and start to electrocute her thinking that would’ve made her behave the way they want her too. By this point, I was in tears. I couldn’t believe that all that was happening. Animals, Dog, Cat, Puppy, Young, Playful

I couldn’t believe all that was happening. I start to pray to God to help that poor cow to stop suffering like that. Those people were definitely the cruelest people that I have ever seen in my life.

My day was full of a disappointment of the Human race…

My day was full of the disappointment of the human race. How can they do that to the animals? That cow was giving her milk, unwillingly, of course, who can blame her? And this person instead of being grateful, they were abusing her all the way. I mean, what is going on with these human beings?

How can they be without any compassion and respect for an animal that is giving her milk that was supposed to go to her offsprings? They take their babies for veal and they will never, ever seen their cubs again. I just wish so much that I could end the suffering of all these animals that are used for men to eat, for entertaining, for dairy, for profit. I really wish that I could just cease this non-stop violence against to these animals that have never done anything to make us being so mean to them. I feel so powerless. Oh God please help me to end this right now!

I so much wish that I have some Power to punish this person, appropriately…

I so much wish that I have some power right now…  Have a power to punish these people the way they deserve right now. These people do nothing but abuse and disregard any creature suffering when they should be grateful instead. The power-on me to punish these people that don’t care, that carry nothing but abuse and disrespect. How can a human being do something like that and go to the church and pray and think they are righteous people? Don’t they have a conscience? don’t they have regret? Don’t they have empathy?  Feelings for their suffering even when they are giving themselves to us, feeding us, and being so passive?

They are giving themselves to us, their milk, their offspring, their life,  passively

For that reason and others, I am a permanent boycotter of meat, dairy, of anything that uses animals with suffering involved. It’s not an easy path. You get there taking one day at a time, praying to God to give you strength, courage, and information, how would be the best way you can contribute to help here and there. Doing what is possible for you. What you can. God reads your heart. He knows your most deep feelings and has so much respect for your suffering and wishes. He will always come to the rescue. Trust me, he will. And, you can feel it, right in your heart, very deeply my friend, one second at a time. God have mercy on us, Human Beings.

God have mercy on us, Human Beings…

Food that Balance your Hormones Naturally

Food that Balance your Hormones Naturally

 When you talk about Food, and all the implications that word has and even after so many thousands and thousands of years, still have, you would think that men would have evolved and would be an expert on the subject. No matter how much technology we have developed over all these years, men still crawling like a baby as far as good food, wise eating habits are concerned, etc… etc…

So we have found out about all the food properties, what that food is good for, or how we should eat this or that to avoid getting overweight or get the right nutrition if you have certain illnesses that you think it will be good to prevent or to cure that kind of sicknesses…

We will eventually find out that some people can’t afford to buy good food. Why? Good food is expensive, supplements are expensive.
Really, only people that make a lot of money can eat the food that is good for you.

Now, with all those things that men have found out we have another discovery to do; Find out how to get all the healthy food to the people that can’t afford to buy it! So, that is the part that I have been wondering about. We need programs. We need subsidies, we need the government to step up and start to create programs that will have everyone able to get the good food to their table.

I ask you; Do you have any ideas? Please, sign up, leave a comment or subscribe, and tell me what idea do you have? We do have good food. I am sure about that. Your opinion and suggestion will be appreciated.

Anyway, I have this research that I did about good foods that should be on our table. Try to go to places and compare prices. Tha’s what I do. Like vegetables, they still are cheaper than meat, and you can have them instead. There are a lot of delicious vegetable dishes that you can cook for your family. So, My next post I will have some very good recipes for vegetables that will be made rich. I can’t wait to talk to you again, thank you! Meanwhile, down here are some suggestions for foods that will help you. Please, read and make the best you can. I hope I was able to help.

You might know by now that I believe we are what we eat, but, that really doesn’t mean that if we eat wrong that it is our choice, because, as I have said before, FOOD IS EXTREMELY EXPENSIVE. Please bear with me and let’s try together to make a simple meal a very grand meal, indeed!



It’s the healthiest nuts that supply your skin, the health that you need. It has been scientifically proved that it increases the levels of Adiponectin Hormone, which helps the regulation of blood sugar levels to prevent and control the high-insulin high androgen ripple effects.

Researchers have found direct tyes when almonds are consumed, a significant reduction in the levels of not so health male Hormones, like Testosterone that make your skin dry and thinner.

Almond Blossom

It’s very important that you add about 11 almonds to your day by day consumption of Almonds. Increase, if you will, but, be careful with the intake of calories.

We try to eliminate Nuts because of the whole calorie content, but maybe we are missing some of the crucial. We often don’t pay very much attention to the Hormone balancing profiles of food, such as Testosterone, that is very important to maintain and decrease the damage to the health of your skin. We can safely balance a very healthy diet that will contribute to our skin, maintaining balanced Hormones.

Almonds Nature



The dark green veggies, like Broccoli, Brussels Sprouts, and Spinach have a lot of Antioxidants, Vitamins, and naturally occurring compounds, indole3 Carbinol, and sulforaphane, that enhances the potential of the Liver to metabolize Estrogen.

Broccoli on Wood Table

Estrogen helps increase Collagen that makes our skin young, tight. It helps the skin also self-repair by increasing the blood flow that reaches the skin. By the time the levels of Estrogen that are within the body start to decrease, the skin, and other organs will shrink and pulling inwards. It is crucial that we consume at least a cup of dark leafy green veggies every single day.


Avocado in a Green Setup

Avocado, coconut, and Olive Oil are overflowing with healthy fats that help the body keeping and controlling healthy cholesterol levels while having a strong capacity for synthesizing Hormone. It helps your skin to be healthy allowing the release and circulation of essentials Hormones that keep all the natural beauty of your skin.

Avocado, coconut, and Olive Oil are overflowing with healthy fats that help the body keeping and controlling healthy cholesterol levels while having a strong capacity for synthesizing Hormone. It helps your skin to be healthy allowing the release and circulation of essentials Hormones that keep all the natural beauty of your skin.

In order to keep the membrane healthy and vitalized, Avocado, with its healthy fats enhancing the Natural Lipidbylayeras of our skin cells. It will increase skin ability to retain water avoiding dull, and dry looking skin.

With a half Avocado a day to bring up a handful of Nutrients like monosaturated fatty acids, Potassium, Vitamin C and E, Fiber, which add to shield the skin from bad results from the sun.


Loaded with heart-healthy  Omega3 fatty acids, it is a major building bold in synthesizing both, Hormone and Cholesterol levels. Being very beneficial to the health of the heart and brain, it helps very much in generating and regulating Hormones. Loaded with heart-healthy  Omega3 fatty acids, it is a major building bold in synthesizing both, Hormone and Cholesterol levels. Being very beneficial to the health of the heart and brain, it helps very much in generating and regulating Hormones. 

It was found in researches that Salmon has a huge anti-inflammatory which helps soothing and preventing plenty of skin ailments like acne and eczema.

Eat 4 ounces of Salmon twice a week.



I want to reveal to you that the yolks of the Eggs do not have bad Cholesterol. In fact, the Eggs’ yokes have the good and HDL Cholesterol that is required by the body to generate Essential Hormones.

I want to reveal to you that the yolks of the Eggs do not have bad Cholesterol. In fact, the Eggs’ yokes have the good and HDL Cholesterol that is required by the body to generate Essential Hormones.

Moreover, HDL cholesterol will soften the skin and will enhance its beauty. It’s wise that you will eat one egg a day to maintain healthy fats and HDL cholesterol, that will keep your skin healthy and beautiful, and so, your body energizing protein.


Quinoa in a Bowl


These amazing grains essential to fill up your body with Energetic-Hormone-Regulating-Nutrients. It’s loaded with all the best Nutrients and Minerals plus Phosphorus, Magnesium, and Protein.

Quinoa is not like other grains that usually are high on the Glycemic index and can threaten to heighten your blood sugar levels. Quinoa stabilizes blood sugar levels as it is a complex carb, brimming with heaps of protein.

This helps the body control the Domino Effect that happens when high blood sugar levels increase Insulin levels, bringing it to a  dangerous rise in Androgen levels.

We want to advise you to eat Quinoa twice in the place of any Grains, like rice and bread.

You will need a half cup of Quinoa twice every week. That will have energizing Nutrients and balanced Hormones and Minerals that will keep a tight and firm skin.

Thank you again!


Luzia Soares.

This article I have gotten from research on Natural Remedies, Prevention.

We have come for you.


We have come for you. Don’t say goodbye!


You are the most valuable miracle there is

When we have decided to come for you. To show you our care,  and concern for you. We want you to know that you were to be the most important being there is. We start this journey with you, especially in mind. Thinking this way,  we would have come, and we would be here for you. Best of all, we are here for you, in spirit…

I know that you have thought one time that you didn’t have any value for us. That you have come and gone without leaving any message of importance that would leave us like a tree without the leaves, just like autumn, but, autumn has the leaves, spread on the ground, and the leaves show the ground with so many colors. Autumn has also the EverGreen, and things are not what they seem to be, most of the time.

What an Amazing color, like the dark of fire, yellow sparkling with beige and red again, like your wine-reddish lips. Autumn has an immense explosion of beautiful colors that leave you with that awed look that you do it so well. It’s just like you and autumn are just one. with the cinnamon color of your skin, so beautiful!

We did care a great deal when your hazel eyes stopped to look at us, it was so many words that were coming even without a sound. You were so unique with your being, at that beautiful window with so many colors and cries.

white tiger

We have never thought about leaving you. You are part of us and we are part of you. We can never be apart. We are going in the same direction and the sparkling of your hazel eyes are following us all the way that you go, in a flight to up and up in the skies. Flying with no wings…

How can you fly with no wings? you keep going until you disappear on the skies and show up again bringing those sparkling hazel eyes so intense waving goodbye. Flying with no wings my friend, so long! I Stop to look at you again.


You just look at me refusing to disappear on the horizon. I am still glued to the same spot watching you waving your hands and you look so peaceful. it wasn’t enough that you were that gorgeous figure flying with no wings, you kept going in circles with your body which was making me dizzy spinning around that way and I was just watching you.

In all the years that I have known you, you have never expressed anything about your feelings for me as a lover. We have this unbreakable friendship so ethereal sometimes, and now it was that way. because it was the most beautiful and lasting love I have ever felt… I know now how intense you are. How much you have marked me to live forever in my heart. I have not your soul, but now I do! You have unconditionally given it to me.

Thank you so much for having given it to me. I thank you every single day for being part of my life.,. For the sound of your voice when you were laughing so out and loud, and so very happy! For the moments that you have been with me. I am so honored. Now I know for sure you will never, ever wave goodbye. Why? Because you will never go away. You will always be here with me. I can feel your cinnamon smell. I can look into those hazel eyes and dark whine lips. So long, my friend! Thank you so much.


Luzia Soares.






We are looking for sanity and even sometimes we think we master that thought, but, it is so easy to lose it!

Let me tell you about Propolis…

Let me tell you about Propolis

One does not know Enough

About oneself to make the right choices and make the right decisions in one’s life…

Some choices are easier to identify, and some choices are like a puzzle that no matter what, the choices can’t be that clear about being the right one or the wrong one. One would love to be in a situation that is black or white. How about the ones that are, “in-between”?  Circle that! Oh, multiple choices! Just put it in a column of five or four and choose one. Doesn’t one love the simplicity? It’s just not that simple!

Everyday life decisions are never, ever that simple. But, sometimes they are simple, and we just come and complicate it. Just when you need your blood pressure checked to see if it is high and the doctor wants to put you on some medication that you don’t like because the side effects are horrible. So, it will be high, with the anticipation that will be there. As simple as that. What is that? Anticipation syndrome? Wow!

Somedays decisions can be that simple!

Don’t we wish that decisions would be easier to make? Don’t you wish that they would come with very clear directions or a video tutorial? Yes, I wished that every time I was about to make some choice and I was terrified of it. Somedays decisions can be that simple, and the next day the choices are getting so blurred and hard to recognize…

But there is one decision that is very easy to make, and that would have to be your decision. The choices and decisions about your HEALTH. You must make those decisions. I agree that you do trust your doctor. It is fine. To a certain point. I have met people throughout my life who put the burden of choices and decisions on their doctors. They are amazingly trustful of their doctor to an extreme that they would be not necessarily a person, but some kind of a saint or a genius. A perfect human being…

Bees on a light pink Cherry Blossom tree

Doctors are not that infallible.

A doctor is a human being that above all, is not perfect. Doctors are not infallible! Doctors make mistakes. Like in any kind of trade, they are subject to be sometimes, plain and simple, wrong, making mistakes that sometimes are even stupid. In any profession, there are good and bad professionals. Or sometimes you could make a bad decision on one case and still be a good doctor…

Why then when it comes to a doctor, people simply, can’t get the reality of a doctor making the wrong decision… Like any journalist, lawyer, etc… It is challenging the way that people adore their doctor to the point that they let the doctors make all the decisions for their problems like they would not let any other professionals do in any other circumstances…

Be your Health Advocate

Be your Health Advocate! It’s a wonderful phrase and it is safe to be that way because if you do, you will do much better. Question your doctor, disagree if you have to. If he tells you to your face, ” I am your doctor!”, that phrase like he is the almighty, you answer; so what? Answer it; I am a patient.

I have friends that I love dearly, telling me when we are talking about their doctors, that disagree with me saying that; Are you crazy? He’s my doctor, he knows… Like he’s some kind of infallible person who will not make any mistake in any circumstances. I can’t agree with it!

Doctors are not God.

I have been getting hurt by an almighty doctor! I have just painted his picture. The day that I questioned him about the mistake that he had made that had made me lose my baby, he answered that he had never made a mistake in his life! That was what he told me. That dreadful day was when I lost my baby and almost lost my life.

I am 60 years old. I have been on Earth for that amount of time that has to mean something.  Let me tell you something; No one is perfect and infallible, no one!


Doctors are human beings just like anyone else!

That’s about one thing that sometimes makes me think more deeply why is everyone so hooked up with doctors being perfect human beings? I have met some people here and there, throughout my life, sometimes a dear friend and sometimes an acquaintance that was introduced to me by a friend that has become very dear to me. Some of them have doctors prescribing them a huge amount of prescriptions sometimes even over 23 different prescriptions. I have to tell you that I wasn’t that comfortable knowing that a person that I care so much about was taking so many prescription medications like that.

So, time went by and during this time it wasn’t only one person that  I  have gotten to know that was taking so many prescription medications like that. I used to know a lot of people in that same position taking all those chemicals that were unbelievably inappropriate, I thought. I would try to reason with them on different occasions and use my knowledge about some homeopathic organic or even homemade medicine. I don’t even remember the amount any longer that was the average amount of prescription medications that of the people that I have known were prescribed to and still do.

You would be surprised to know

You would be surprised to know the number of people who despite their doctors, even the ones that definitely would have nothing to do with anything, but giving prescription drugs to the core, still will not get away with their closed tight minds. People out there are fighting fiercely to tell their doctors what they would rather have for their bodies other than what their doctors are so closed-minded about it. That is really what I am talking about.

Before I go any further with bad-mouthing doctors, I don’t want to do that, because there are doctors out there that are amazing. There are doctors that at this moment that we are speaking about Almighty doctors, they are stretching themselves, prolonging their education on the integration of traditional medicine and holistic medicine; putting together yoga, acupuncture, herbal supplements, etc…  They are working together to accommodate the best of a westerner medicine with what has been used for thousands of years. I strongly wish for this beautiful idea, because we need both.

It’s very frustrating to even ask them if they would consider just stopping to check about all these prescriptions, if maybe, only maybe, we could somehow make a careful evaluation to eliminate some or maybe, only one medication from the list. Maybe replace some of it with some herbal supplements to see if we could treat some of the symptoms with nutrients in supplements here and there. Even the suggestion was like I was insulting them. How can you consider that? He’s my doctor. He knows very well what he’s doing. When I would reply that, maybe we could ask him. That person would think that would be an insult to suggest that to the doctor, to suggest such a thing!

A new study published in the Health Service Research Journal shows that Physicians and Nurses, most of the people who work in the Medical Field, are more inclined to use Complementary Medicine Than everyone else. This study has concluded that 63% of general people use some kind of Natural options Medicine, and 76%  of the ones that work in the Medical Field use Complementary Medicine ( Health Care Workers use more Natural Options than the ones that are not working in The Medical Field; doctors, nurses, social workers, health technicians, etc…

Some rules keep doctors from prescribing

Some rules keep doctors from prescribing Holistic Healing. Those coming from Health Insurance,  Employment Contracts, and Medical Board Regulations. I will do another post on the subject. The most important thing to understand right now is, we need integrated Medicine. We need to combine traditional with Holistic, Herbal supplements, and complementary Medicine. We can all work together for the wellness of the people. Medicine is about finding cures for the Illnesses the best way we can. Use something that works in that particular case. Things like the way you eat, are really the most important issue in your overall health. I like this phrase very much, You are what you eat! Isn’t that true? It’s a lot on the subject. We will need another page…

We have to try different things if what we have tried before isn’t working. Give it a chance…

So, I have to put my tail between my legs and wimp… So much for any suggestions. Let’s not forget about the reason that conversation has even started in the first place. Side effects. So, I have concerns about some people that I have cared a lot about and want to help. I know that I am not better than the doctor. I just sometimes don’t understand why a doctor would prescribe so much medication to one person. It’s very disturbing to me that sometimes what they have is not something so major that ends up becoming a major problem because of the way it was handled.

We have to try different things.

We have to try different things if what we have tried before isn’t working. We don’t have to be a doctor to know that antibiotics weaken our immune system if we take them too much. I see doctors day after day prescribing antibiotics like it is a candy(granted that candy can be very bad for you also). Anyway, I think if you have something infected or inflammation you can take some time prescribing something that would take care of it without using an antibiotic, why not? Or anything else that you could treat using something more natural without so many side effects.


I knew that some problems that some of the people that were so dear to me have been only minor issues that could have had a very simple solution, but, it was getting more serious day by day and I was hoping for some natural medications, and supplements with good nutrients. but, swelling down those pills every day, wasn’t helping either. It just was making things much worse day by day, all those deadly chemicals. I was so sure that maybe even with an improved diet and some supplements we would have eliminated most of those chemicals.

It’s known that we come in contact with over 200 chemical agents in our own homes every day.

I know for sure that the chemicals that we usually come in contact with day after day make our immune systems very weak.  They are also carcinogens. I have tried very hard to have her change her mind, but it was no use. I believe in nutrients. I think that most issues we have with our health have something to do with a very poor diet. Nothing that we can’t solve with some very good nutrients that Nature has to offer.

I believed also that most of it could be an inflammation where we could use “propolis“, (propolis is something used to build their honeycomb), which works as a very good antibiotic, that naturally would get rid of the inflammation and ease up most of the symptoms. I have learned over the years that I have done the research and I, myself, have enough proof, having Rheumatic Fever for so many years and having gone also so many years without a symptom.  that propolis was very powerful. Trust me, I have used it and knew, about 100% sure that it worked. I was extremely sure. I would bet a lot of money on it and could be rich by now.

Lemon and Honeycomb

I could swear to you, under the sun that our wonderful God has put there to warm us up, that propolis is really a huge, beautiful, and pure miracle. The Honey Bee is a miracle without a shred of doubt. I can tell you this with the conviction of my whole being!

I have to see my friend’s health deteriorate every single day.

Ann is gone. I am here, still very determined to help anyone that accepts my help. We have today, after all the advancements in science, much more research that has been done about the power of honey bees. I can tell you even more convinced than ever, that you, are looking for relief about bones, joints, pain, and lack of energy, and a ridiculous amount of symptoms that afflict everyone these days, with the real aggravation from the chemicals on our food supply, and every kind of pollution that are around, come and try these simple solutions and allow it to make a miracle on your body, and soul. You will not regret it.

I promote very honest solutions for your care, home care, and everything that covers your household.

Take a look at Honey Colony, Amazon, Dr. Al Sears MD, The Ultimate Green Store, Annmarie Gianni, Just Natural, Just Nutritive,  and a huge number of brands that I have gotten from my Amazon Associates Account. These brands are as wonderful as all the others, with the same undeniable credibility and transparency in their actions with an Integrity that is given to Brands that are philanthropic working over the borders without exploitation, giving all their associates a  very honest  Fair Trade.

These stores are also producing miracles with advanced technology and obviously without hurting our planet in the process with very much respect for the environment. That is really amazing. Get the nutrients that you need on the supplements and superfoods that has made available to you, and your loved ones, to use on your home, use in your body, use on your soul (I believe that if you have a healthy body, your soul will follow right after).

Equilibrium Superfood – I have been taking it for a while and I intend to continue to take it as long as it makes me feel healthier and energized. I have never, ever had a supplement that has made me feel this good. I have approved and will approve it over and over again. Honey Colony products are excellent. The quality is without a doubt in my mind, the Best. I have so much trust in this product that I will endorse it over and over again.

Come to my website and read all the information that I have. My friend if it is one thing that I have on this website, is information. will never have you short on information. We celebrate information. becomes information. Also, I want to let you know that Equilibrium Superfood is not the only product that we have. I have a couple more reviews about Honey Colony on my website. Please, take a look and find out about amazing products that will improve your health dramatically for much, much better! Please, read the testimonials that will tell you all the information from the customer’s voice.

Please, give it a try. What have you got to lose? Money back guaranteed, no questions asked. Period.

Honey spilling to a top  glass jar and some dry flowers about

Let me tell you about Propolis

What the Bee creates is all useful. There is no waste. Everything is good in its way. Propolis works as a protection for the hive from Natural Elements,  from any harm to the Hive. That could be snow, rain, wind, protection against parasites bringing infections, preventing diseases, or small harmful visitors. Propolis mainly is a mixed resin composed of beeswax. It’s dark, sticky. It feels like glue, and it is good to seal the hive so there are no gaps.Having Propolis into your Regular DietThe health benefits of Propolis are phenomenal. I am still amazed at the results that I normally get when I use Propolis. I am always reaching for Propolis, again and again over so many years. It’s been 45 years since I have known Propolis and about over 35 years that I have been taking it. Not continuously, but, time taking it and time not. Recently I have been taking it more often. Having Propolis in your regular diet is a very wise move towards a life with no sickness.The Benefits of Propolis are EndlessThe benefits of Propolis are endless. I did some research again with the help of my friend Honey Colony and Google and I have found an amazing amount of solutions that Propolis does to your health. The Bees are very versatile creatures that seem like perfection, I mean, they are unbelievable little ones that are very good to this Earth and to you. We can’t live without them and as soon as men realize that, as soon as we will become safe. on this Earth.Diagnosed with Rheumatic FeverI have been fascinated by Propolis since I was a little over 15 years old. I have just developed a Rheumatic Fever after this very bad Strep Throat that almost killed me. it’s a little hard to diagnose Rheumatic Fever. Some blood tests will still be negative and that doesn’t mean you don’t have it. After many tests, we got the diagnosis and my parents started to think about how they were going to handle it. The doctors have told my parents that I have to take Antibiotics.The Bees are Amazing Knowing at that time that antibiotics taken so often could hurt my immune system, my parents decided to take me to a Homeopathic doctor. Now remember I am 61 years old now, and that was a time when people really used more Natural Healing, taking herb teas for anything. My mother was those old-fashioned women who used as much as possible the treatment even more than today, I believe. So we went to the doctor and he prescribed Propolis and it was the liquid one that my parents had gotten for me. Horrible taste. So, then I started my relationship with Propolis. It’s amazing how everything about bees is usable. It comes from the bees, it’s pretty much no waste. They are an amazing creature, our friends, the bees.The Bees Play a Very Important Role in this PlanetI have noticed that people don’t pay very much attention to the Bees.  When they do, is to kill them. They have a part in Nature that is so crucial, and I don’t understand why we are not so involved and doing more work to find out more things about Bees and try not to hurt them. The part that they play in life it’s very important It is truly amazing how men are not trying to bring light to this crucial issue, indeed. I know that there is some research going on about this very intricate God’s creatures. But, I still think that it should be more. Mainly about the things that are hurting the Bees right now.I Have Been Taking Propolis for About 35 yearsIt’s been about 45 years, given and taken, that I have been taking Propolis. I have sometimes during this period, stopped taking it for a while and resumed taking it after, but I know for sure that I have been taking Propolis for about 35 years, at least. I have never had a Cold, The Flu, or any Allergies. I have had some health problems for a long time ago, but that was because of the period of times that I stopped taking the Propolis for some time, so I assume that I had some behavior issues and such.If I Feel Anything Out of The Ordinary, I Take PropolisIf I feel anything out of the ordinary, I take Propolis. If I have an Abscess in my tooth, I take Propolis. If my cat has had a fight and the big chunk that was taken from his neck is infected, I give him Propolis, and Propolis has never, ever fallen short of working, on the contrary, it delivered, efficiently. In my book, Propolis is excellent for anything. Anything at all. A Miracle Holly solution. Propolis was put here on Earth by God.Bee Panacea is a MiracleAll the experiences that I have had with Propolis were positive. All the experiences that my family, friends, and pets have had with Propolis were amazing. That is the reason I have to spread the word. It’s my responsibility to bring awareness of Propolis. Mainly because I know about Propolis, I must spread the word. I want everyone, as far as I can reach, to feel also the miracle of Propolis on themselves, for their families and friends. I want so much for everyone to feel the help of having a sickness cured. Everyone deserves that information. It would be selfish of me to do any different.Propolis will Help with Cold and The FluThis is the right season to use the help of Propolis. Granted any season will be the right one. Here I will have many of the benefits that Propolis has given to us, Human Beings. I don’t think that it is all of them because Propolis is always surprising me with their vast list of help that they can bring to our body and soul. Let’s start and get some out to you, shall we?Antibacterial CapabilitiesIn the mouth with root canals, compared with Calcium Hydroxide, very good Anti-Microbial and more powerful at eliminating certain germs than Calcium is. Effectively killer of Bacteria. It has been additionally used to treat Cold and Flu.Traditionally we have been using Propolis to kill Colds and the Flu. Studies show how powerful the Bacteria-killing properties of your body of Propolis are.Propolis has a very powerful killing Bacteria capabilities.Propolis Lower Blood PressureNitric-Oxide is an important substance for a Healthy Heart. The inner lines of your Blood vessels use Nitric Oxide to signal the surrounding smooth muscles to relax, resulting in Vasodilation (widening of Blood Vessels), increasing Blood flow.Reduction of the Bioavailability of nitric oxide plays a significant role in the development of High Blood Pressure. Without it, you would have a Heart Attack. There is an Enzyme called Tyrosine Hydroxylase ( or TH ), that limits the amount of nitric oxide you can produce, The research was done with rats that Propolis decreases TH and lowers Blood Pressure. Propolis may modulate Blood Pressure.If you suffer from Hypertension you may want to consider using raw honey which contains Propolis.Bone DiseasePropolis helps treat Bones  Diseases-Healthy and Bone Tissue.Scientists recently investigated whether Caffeic Phenethyl Ester, a very powerful compound found in Propolis could help or reverse Osteolytic Bone  Diseases. It’s very effective at suppressing the inflammatory compounds that cause bone diseases. Propolis could be a potential treatment for Bone Wasting Diseases like Osteoporosis.Taking a daily dose of Propolis could be a very wise thing to do.Propolis Treat AllergiesPropolis helps treat Allergies.Propolis ability to calm the symptoms of Seasonal Allergies.The scientists did experiment with rats and have found out that Propolis inhibited histamine Release from the rat’s Mast Cells. Histamine is the compound that makes you sneeze, and gives you watery eyes and a runny nose _ Anti-Histamines are the main allergy drugs sold over the counter so, come to Allergy Season, don’t only take your Bee Pollen, but add a daily dose of Propolis.Propolis Treats Prostate CancerPropolis boosts Prostate Cancer Cell death. Another benefit of Propolis, it prevents and suppresses this type of Cancer.Scientists examined the Cancer-Killing Effects Of Propolis, Tincture on two common types of Prostate Cancer. They concluded that Propolis Tincture markedly improved Cell death in Prostate Cancer Cells, and suggested the significant role of Propolis in Chemoprevention of Prostate Cancer.Propolis Kills Colon Cancer CellsScientists are looking at the Anti-Cancer and Anti-Microbial potential of Propolis at the same time.First, they exposed Propolis to four different Pathogens. As those of us who used Propolis for many Colds have known for years, the Propolis showed very strong Anti-Microbial activity.Then they tested Propolis against Colon Cancer Cells. They found out that it caused the Cancer Cells to die by Necrosis, which means that it interrupted the Blood supply to the Cell and caused just the local Cancer cells to die and not Living Cells.Chemotherapy does just the opposite of this – it kills both, healthy living and the Cancer Cells and is the reason why chemo has such violent and devasted side effects. Ultimately, this research is very promising. Some of the healthiest people in the world have experienced health benefits and other Bee Products for generations. Some exciting new research may be indicative of why these people live such long, healthy, lives, and have such high rates of centenarians amongst them.Propolis May Help Treat Food PoisoningThe aim of a recent study was to analyze the Anti Microbial Activity of Propolis against the germs that cause what is commonly referred to as Food Poisoning (16 Campylobacter jejuni).The scientists found that Propolis inhibited the growth of C. jejuni, Enterobacterfaecalis, and Staphylococcus aureus, the three bugs that are commonly found in Food Poisoning cases.They went on to say that Propolis preparations could be used as support to traditional therapy for infection, especially when antibiotics show no activity against these Micro-Organisms.Now to keep a bottle of Propolis Tincture in my purse at all times and take a dose after eating in an unfamiliar place or restaurant, is a very good idea.Propolis Protects Injured TeethWe know that Propolis is very effective on Inflammation, so scientists’ studies concluded that apparently, Traumatic Injury to the teeth creates a huge challenge of post-treatment complications such as Inflammation. Propolis was evaluated as an anti-receptive agent, which means that if Propolis could help control the inflammation in someone’s teeth that got knocked out in an accident so they could put the teeth back in.

To find out that they could. The scientists after a huge number of researches and tests realized that one of the benefits of Propolis is fighting inflammation, which brings a successful number of cures for diseases like, Arthritis, Heart Disease, Alzheimer’s, and many more. People who take Propolis more often have less inflammation in their bodies that lead to a healthier life, longer lives. Heat Stress and Athletic PerformancePropolis benefits are mainly so exceptional due to the major amount of Antioxidants that are in it. It’s very beneficial for Athletes because of protection from overheating, according to an article in The Journal of Food Science. Propolis has an active ingredient called “Caffeeic Acid Phenyl Ester, or CAPE, that triggers a broad spectrum of Biological Activities including Antioxidants, Anti-Inflammatory, and antiviral. The Research done by scientists examined Blood from 30 competitive cyclists who did endurance training two to four years prior to the investigation concluded even after some other tests that CAPE ( one of the most powered compounds in Propolis) promotion of Athletic performance taking Propolis, especially during the Summer may give you a safe, natural competitive advantage. Propolis an Effective Treatment for WartsThis lady reported that she, herself has had a personal experience that Propolis Tincture killed a plantar Wart that she had, and it has never come back. The International Journal of Dermatology has reported that in November of 2009, scientists found that Propolis shows strong activity against Warts. Also was reported that a cure was achieved in 75% and 73% of patients, respectively. After all, it still studies that are not listed here that testify about the amazing effects and benefits of Propolis. I am inclined to believe counting also my own experiences, that Propolis or anything that comes from the wonderful Bees is indeed a great miracle. With all the conclusions brought forth by scientists, I am convinced without a shred of a doubt that the bees are perfect beings and extremely necessary to our planet Earth! I hope that this information was useful for many of you. If you have any questions or suggestions, please do so and I will be very happy to give to you or answer anything that I can. If you have any more information about our beautiful friends, please allow me to get that information also. Thank you so much for your attention to my post.Warmly!Luzia Soares
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Please, ALLOW all these simple NUTRIENTS that have been found on plants that are NOW grown and harvested ORGANICALLY in soil that was put on the Earth to make a huge CHANGE in your life!

Please, don’t waste any more precious time!

Thank you!


Luzia Soares.

Looking for a New Way

Looking for a new way of life…

Looking for a new way of life and going around this world being a better person, a better consumer, I Would say. If we have to change the way we think about what we eat, dress, clean…

Trying to engage in healthy habits, taking much more consideration in the way we do it. It’s always so hard for Mother Nature. It’s very hard, but, we do it with a little help from Nature itself, and obviously, some friends that think the same way as we do.

Trying to see things with Nature perspectives. How would you feel if you were Nature?

I was talking to a friend that told me about these supplements that are toxic-free and organic. This person couldn’t even trust the facilities that he has found because he wants to make sure that the product would not be contaminated.

He’s very much concerned about the quality.

He will not compromise the supplement. I like to hear things like that. He also keeps a follow up after you get it. Keeping in contact with you like a regular patient (emails, newsletters, etc… ) I have heard from him on Youtube, Dr. Gundry, MD. He’s the one with the Vital Reds and Prebiotics. Also, there is another Doctor, Dr. Sears MD. I will talk about it over on the Nutrition Page.

With everything that you do every day, time goes by so fast. We are always so busy.

Thinking of that I have decided to come up with this Website. making some solutions, like personal care products, House care, even women’s and men’s apparel, accessories, etc… Available for you and your loved ones.

We all had a green approach to everything we do. being good to our wonderful planet.



Put together these products certified organic, clean, and free of anything that could hurt you and obviously the Environment around you.

It’s kind of research that will never finish. it’s continuously going on. We have to separate good from the bad. Unfortunately, not everyone is100% honest in this business.

So we will be checking and learning every single day. It’s always changing too. A wide and complete selection. From moisturizer to Mattress and furniture. I am really trying to find everything that is not poisoning under the sun.

Making sure it’s authentic organic, being free of toxins. In this constant research, having problems sometimes with organic solutions and toxic-free products that are usually very expensive. I am also taking care of that too. I am trying to get inexpensive, original, and trustworthy at the same time.

On the way there I have found out about “Amazon”, I was very impressed to realize that they have a very good reputation, 100% Certified Organics, toxic-free solutions for you, your home, at a very special price.

I was so surprised to find out that it is not only less expensive but, very affordable! What a big difference! That, really kept me going deeper and deeper. You will see it! A simple click will take you to a whole page with amazing offers. Just give it a try. They really are very affordable. I have put in links throughout my pages of, Nutrition, Home Care, Personal Care, etc…

Think of the way, you are going to replace the bad solution for a good solution without spending so much money.

You also have options to buy the quantity that makes the products even less expensive! Amazing…

You are already …

You are already spending on things that are hurting you. We have to take a stand, and tell the manufacturers that don’t care whether they are hurting people to back off! Let’s give Health a Chance. Let’s all have a green approach! If we help ourselves, we are helping Nature.

I am doing this for me, for you, for a Natural way to live. The closest to Perfection that we can get. It’s around us. It’s everywhere. We just have to find it. What’s important, someone’s trying to do it for you, concentrating, focusing on Nature because it’s what we have in mind the whole time.

Engaging in something like that will help to preserve Nature.

As a way to be helping using her resources, the smart way, so we can use, but not “Abuse”. We are also not poisoning ourselves and loved ones. I will come up with some more information about the damages that all these products can cause to us and Nature.

I have been using these supplements myself. It’s the best that I have found in a long time. It really has taken me from waking up in the morning, every single day, feeling like I wasn’t ready to go on, to “I am ready”.

It’s really a huge difference. I would never recommend something to you that I haven’t checked it myself. The better it is, they don’t hurt you, but always make sure that if you have serious health issues, to speak with your primary physician about it, please!

Please, take a look at the highlighted words. They are links when you click it, they will take you to the Merchant’s page. It’s going to be on the Nutrition page and other pages ahead. They will do good for you, your family, and our Nature.

For our Planet that we love so much! thank you! Please, tell me what do you think?


Fox horrible demise

These Disgusting “Hunters” Let Their Hounds Rip a Live Fox to Shreds and It Was All Caught on Video.
Sign Now

For animal lovers, the idea of killing a fox — or any other animal for that matter — is revolting. Unfortunately, in many countries, including the United Kingdom, it is permitted under certain circumstances. For example, a nuisance fox may be killed, but only under strict guidelines. The law states that no fox can be killed using a pack of dogs. But that is exactly what happened in a small village in East Sussex recently, and the result was horrifying.

A video shot from a drone shows a group of hunters setting out on horseback with their pack of dogs in search of a fox. As the drone follows the hunt from above, the dogs begin to converge on a fox that is frantically running for its life.

The dozen or so dogs surround the fox, pounce upon it and begin tearing it to shreds. When animal activists finally got close enough to take a better look, they saw the aftermath of what could have only been a horrific death.

The fox’s head had been torn from its body, and the rest of its cadaver had thoroughly been chewed to shreds.

Traditional fox hunting — hunting foxes with hounds — has been banned for nearly 15 years in the majority of the UK. The practice was outlawed in Scotland in 2002, and two years later Wales and England followed suit. Now, the only hold out still supporting this heinous sport is Northern Ireland, but that doesn’t mean hunts don’t continue in the rest of the country.

Hunting parties all around the UK gather in secret with their hounds to let terror loose on their local fox population. Once the hounds get the scent of their prey, it is only a matter of time before the hunted ends up in the jowls of trained dogs.

If fox hunting with hounds is outlawed, then there is no excuse for this hunt and this gross display of cruelty. Those responsible must be caught and prosecuted.

Sign the petition and ask the East Sussex Police and the Department for Environment, Food and Rural Affairs to make this case a priority and bring these poachers to justice.

Thank you,

Kelsey B.
The Care2 Petitions Team

P.S. A huge pack of dogs hunting and ripping apart a defenseless fox should never have been allowed. Sign the petition to ask DEFRA to make this a priority and hold the perpetrators accountable.

Animals in Extinction and Animal Cruelty

AWF Newsletter November 2019
African Wildlife Foundation
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Slaughtered for their scales

The world’s most trafficked mammal is in danger of vanishing before most people ever have the chance to learn about it. The pangolin is a scaly mammal targeted for its meat as well as its scales — which are falsely believed to have healing properties. These same scales are intended to protect the animal against hungry predators, but they are no match against poachers who kill up to 2.7 million pangolins each year. Despite increased protections, pangolins are still trafficked by the tonne. This year has the dubious distinction of being record-breaking for pangolin seizures. In February, Malaysian authorities busted a pangolin-smuggling ring and intercepted nearly 30 metric tonnes of pangolin scales as well as frozen and live pangolins. Many more record busts followed, drawing renewed attention to the plight of the pangolin. As long as the demand for their scales grows, trade restrictions alone will not save them from extinction.

> Learn how AWF scales back the trafficking
Elephant herds are being decimated. Pangolins are killed for their scales. Rhinos’ horns are hacked off. Your gift can help stop the slaughter. Donate today.
Uniting countries to end elephant poaching

> Learn about our efforts

Revitalizing a critical Tanzanian conservancy

> Find out how

AWF CEO guides young conservationists

> Read his message

Namibia: Home to unique desert elephants

> Find out how you can see them

Give as you shop

Did you know you could protect wildlife with every purchase you make on Amazon? Shop using AWF’s link on Amazon Smile, and a portion of every purchase you make will support our work. Start shopping and share with a friend.

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Start a campaign

Giving Tuesday is just around the corner. Celebrate the day, and kick off the holiday season by starting a fundraiser to save the wildlife you love. You and your loved ones can raise funds to help save elephants, rhinos, and more.

>  Start your holiday fundraiser

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At AWF, we believe that protecting Africa’s wildlife and wild landscapes is the key to the future prosperity of Africa and its people. For over 50 years, we have made it our work to help ensure that Africa’s wild resources endure.
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Cross Bayer and Monsanto, in the path for destruction

Money or this planet, which one is much more important? According to Cross Bayer and Monsanto, it is the MONEY. So, what are we going to do with the money if there is no planet to be. If we kill all pollinators, what will be left? On top of the problem of the Honey Bees, there are issues about the extinction of very important animals, global warming, etc, etc… Just look about the way I am talking, the truth is, every life form is important, let us not treat animals differently, certainly, every animal plays a vital part in this planet, why not say, and the universe. I am no scientist, you don’t need to be a genius, or have a PDA to know there are very deep connections around everything under the sun and above. just common sense.

I know for sure and I am very concerned about all the changes that the men are doing. Especially the Fossil Fuel industry that is digging deeper and deeper. Let’s face it, things couldn’t get any worse than it is right now. Our president is making deals with the lobbyists, for crying out and loud, he’s having these Fossil Fuels advocates, these money-hungry machines pretending to be a man, right under his nose, they are part of the government. How about that. The president of the USA is selling this country to the highest bidder. Do you think he cares? None of them cares. They do not care how will we have this country about 20 years from now. They will be dead. 

Every day since President Trump is in the Oval Office he’s been trying to sale this country to the highest bidder. He did everything according to his plan, making the rich, richer, and the poor, poorer. It is so clear and self-explanatory and it is also pathetic that he’s been doing all this, and he’s getting away with it! 

The President of the USA is ABOVE the LAW! 

Everyone has been denouncing he’s crimes and no one has been doing anything about it. We have the ridiculous Muller investigation that went on for 1 whole year and it has taken almost that to have some of the Muller’s findings to be released to the public, He has been taking families apart, separating children from their parents and keep the children prisoners, and still, nothing was done about it. Obstruction of Justice, campaigning with dirt money, Making money while is the president of the USA, etc, etc … The man is breaking the Law back and forth, I guess he is untouchable. Do you know why? Because of the money. 

We have to take action against Cross Bayer and Monsanto. We can’t depend on the government to stop this environmental catastrophe. President Trump is also taking all the EPA laws away and the animals that are protected right now, maybe they will not be anymore if President Trump gets his way. 



Natural Approach Efficiency is a must

Natural Approach Efficiency is a must

Center image Grunge background with sakura blossom – Japanese cherry tree has been selecting products during all-time research,  being true to the various other Brands that we do not endorse to the real products that we do think that is the best on the market today.  The health and well-being of all of us are all we are trying to accomplish in this world. Who doesn’t want to achieve feeling healthy without any pain? I can wish that myself and respect others who wish to achieve it as well.

During this process of elimination, keep in mind that we do not work with so many Brands, because it ends up getting people confused with so many options. Quality is really what we are about, not quantity. We also, ask our loyal subscribers that we do accept suggestions. if you feel that we are missing products or Brands that are valuable to you, we do accept any suggestions and that will be evaluated. Since the beginning we have been operating, trying to bring products that will make a difference in your life and your loved one’s life.  We are here to serve your interests in life without chemicals that harm your body and mind and the Earth.

Anything that harms our Earth, will be singled out in a heartbeat. We do not need pollution on our bodies or on the beautiful Earth that is our HOME.
We do wish that all the Brands that we work with, gladly, will be for you the same that it is for us, efficient and very good quality,  Organic, and made and selected with nutritious herbs and plants going to specific areas in your body that need nourishment. Men have been using herbs and plants for thousands and thousands of years very efficiently. The more research that the scientists do, the more they know about the power of holistic healing. We are what we eat is the most truthful statement ever.

In the center sea-shells lying on the sand photography

Before we used to eat food that was healthy and abundant. The soil was treated fairly. They didn’t have genetically modified food. As we know after so many years men thought of the need to do entirely other ways of speeding up the process that wasn’t needed.  It’s just the money that goes through people’s heads and makes everything spin around to a point of no return. So, instead, of better all the ways to make food, men have come up with ideas of speeding up the process and killing the soil at the same time. We do not need that kind of education. Being up to destruction it’s all that men get from the engineered processed harvesters. It kills the soil and makes everything worse. Just like cloning, “these are ideas for major destruction and uglinesses, not even mentioning the suffering that each creature that was victims of the cloning went through, unimaginable”

A little cute bluebird on pastel tree branches with little pink flowers Image

When I see pictures that testify to the most beautiful sites of beauty that Nature has reserved for us every day of our lives, I am speechless. Just looking in quite a silence is putting me in a NIRVANA  state of mind that is very, immensely constructive. I love NATURE,  just the way it was made. simply RAW. We do not need a TV, we do not need anything men made to overpass all this beauty that is embedded in our mind and soul and it will carry us to the grave in peace. We have been, for so many years doing so much harm to NATURE that it has become a huge contradiction with our actions minds, and souls. That WAVE of peace and gratitude that we feel when we contemplate NATURE, is very natural all right.  While most of us are so angry about a few of us who are selfish and greedy, it sounds like it is not there but it is. The very minority are the ones that are really up to the destruction of our beautiful Earth. Believe me, this fight should and will be a piece of cake. I am sure and let us take part in it, NOW!

Beautiful Tiger on a tree picture

We do need to stop complaining and instead, do something about it. Really if every time that we let out a sigh we should take action. Can you imagine how far we would be by now? Major accomplishment. Also, we keep blaming other people. Just like, nobody is doing anything… Another one is that maybe we would take action whenever we complain about no one doing anything. Put the seconds, minutes, etc… Let’s do what we think no one is doing…

Take a long look at this gorgeous animal, and tell me how you feel. Down are comments and I wish you tell me about this very genuine and spiritual beautiful animal that was made for us to have around and see for their well-being. Yes, that is the reason that God has animals like that on Earth. God put the humans in charge of these beautiful animals to respect their habitat, to have cubs, and to thrive in the wonderful woods free and happy. They are not for human use, absolutely not. They are to be respected and be watched to be sure that no one will harm them. No one will make use of them the wrong way. No one will use these animals in any other way than keep them protected from any harm. Please, we are more than them. We have the majority in the house. We can do it if we stand together helping each other unconditionally!

First our HOME. After the SURROUNDS. What I did was take a good look at the sinks all over the house. In the bathrooms. The kitchen, Pantry, cabinets. For all the products that you can find you read the labels. You do not need chemicals for anything. You can clean totally without chemicals. You can also do it yourself, find somethings around the house and improvise if you need to until you can get the stuff you need. The chemicals are the no, no, no… What is really remarkable is the difference it will make on everyone’s health-wise. You can feel the difference very fast. It is satisfaction right away. Your health, your vision,  You will be a totally different person.

Men have broken God’s trust in a lot of different ways. Men will have to take up with God with all the violations on the care of his creatures and Men will have to answer a lot of questions one day. Now, it’s our job, people like us that don’t like what is going on, people that mind very much to see the injustice being done affecting the animals and the Earth, we will have to do what we can to change things that are not working right to the way that God wishes. That is our major mission, stand up and exercise changes that will favor God’s creatures and The Earth in a very much way better than what it is right up to NOW! indeed. Don’t you ever think that you are not helping? Anything that you do, like signing a petition, making a donation, write a post from your heart, always expressing your thoughts, and making sure that violence is off the hook. Every gesture that you move towards God’s mission is totally cool. We need you with us. Your work is very valuable. We can’t do without you. You are what we need. Don’t ever forget! We are in more numbers. Everything that you do is a major help.  All of us doing something! It is major cool!  Any action towards a purpose to help an animal and our planet, will never, ever go to waste. We need your help

Right in the center a Takachiho Gorge, Miyazaki, Japan,

Something is moving towards our goal. We are all going forward to the same goal. It’s exciting. Now, “CONSISTENCY”!

So, comes to the picture with a heart full of hope about a better outcome for these animals that have been brutalized by humans, our Earth, and its beauty permanently here to stay and precisely, wishing that will be here, as always for the kids of our kids. Let us make sure of that. Each one of us the majority, why? I have heard a long time ago, from my mother that there are more good people in the world than there are bad people. Somehow, I have that staying in my head. I really believed that today. Then we should be doing our mission making any difference in our home, also around us, in the surroundings with trust that it will be done if we try to stick together, helping each other, giving each other strength, making the tools that we need to succeed available if we can, always, changing for better here and there with positive actions, exercising compassion and love all the way, above and beyond. It will definitely work.

We do have some Brands that also work with communities all over the world,  remote places on different continents. These artisans are very talented artists that are producing handmade pieces like Apparel, accessories, decor, etc. Getting paid fairly, working in an ethical way bringing their communities to an upgrading way of life. Their sustainable way of life combining with a very much thirst desire to succeed. In other times these communities were exploited in a horrible way. So has come to the rescue.


You are Welcome. HoneyColony carries wonderful products that are really impressive. I guess you know already what it is about. Our Beautiful bees, bee panacea, silver,  herbs, and plants are all coming from ethical procedures that find wonderful following up the wildcraft. We proceed with a TLC way of treating our allies. The Nutritive quality that lay in our hands can’t be compromised. Please, read our information for an educated view.  The way of treating our soil which requires expert handling. There is no shortcut. Quality always comes first to make this even more interesting. Their best-sold treasures are,



Dr, Al Sears Primal Force


Dr. Al Sears Primal Force has done over 10 years of research on Herbs and Plants all over the world. The supplements and Superfoods are what he calls Primal Force. We are what we eat. It’s a famous saying that I believe with all my soul. Nutrients are what makes our body strong and ready to fight any disease. It also gives a push to your own defenses that it is always making sure that illnesses will not get to you, maybe a little closer, but not for long because the nutrients that you ingest will fight the enemy fiercely. It’s a good thing to have doctors like Dr. A Sears on your side because he is a wonderful physician that are using Medicine or science to help people. Dr. Sears is a very good person, indeed.

Dr. Al Sears, Pure Radiance

Now comes Pure Radiance that has all the plants that revolutionize the aging process that is going to help us to keep our beauty and health of our skin. Pure Radiance Skin Care, has supplements also and a variety of skincare products that will give you that wonderful lift that you can definitely get from his miracle nutrients that keep getting better and better every time when he goes around the world in search of the science in Nature breakthroughs.



Premium Jane

Amanita Muscaria Gummies 500mg + D9 FAQ

How long will the effects last?

Can I buy Amanita muscaria gummies in my state?

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Delicious Recipes definitely Natural and Healthy

These recipes are from:     EatingWell

Appetizers & Sides

Spinach & Artichoke Sweet Potato Gratin

Prepared gratin in a white dish with a box of spinach artichoke dip in the background and a serving spoon next to it

With their vibrant orange hue and naturally sweet flavor, Trader Joe’s Organic Sweet Potatoes are the ideal base for this comforting gratin. Trader Joe’s Spinach & Artichoke Dip provides plenty of creaminess and green veggie action between sweet potato layers, while our Quattro Formaggio Shredded Cheese Blend lends a savory sharpness to the finished dish. While this cold-weather recipe is large enough to feed a potluck crowd, the recipe halves easily for a smaller group.




Preheat oven to 400F. Stir milk into microwaved spinach dip, set aside. Grease a 9-inch by a 13-inch baking dish with canola oil spray. Arrange half of the potato slices in an even layer in a baking dish, slightly overlapping as you go. Spread half of the spinach dip over potatoes and sprinkle with half of the cheese. Repeat potato and dip layers (the rest of the cheese will be added later) and cover baking dish with foil.

Bake on center rack of the oven for 40 minutes. Remove dish from oven and discard foil. Sprinkle remaining cheese on top, return to oven and bake 25-30 minutes, until golden and bubbling. Remove from oven and let cool 15-20 minutes before serving.

Tags: CasseroleCheeseCheesyComfort FoodDipEntertainingFallSweet PotatoWinter

They were specially selected to take very good care of your HORMONES!

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of egg noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.


Almond Pesto

4 Servings

  • Almond Pesto
  • 2 cups fresh basil leaves
  • 1 cup fresh parsley leaves
  • ½ cup grated Parmesan cheese
  • ⅓ cup whole raw almonds
  • 1 clove garlic
  • 1½ tablespoons red-wine vinegar
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil
  • 1/4 cup of water
  • Spaghetti Squash & Vegetables
  • 1 3-pound spaghetti squash
  • ¼ cup water
  • 2 pints grape tomatoes, halved
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup canned cannellini beans, rinsed


To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and ¼ teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add ¼ cup oil; process until well combined.

  1. Add water to the pesto in the food processor; pulse to combine.
  2. To prepare squash & vegetables: Preheat oven to 400°F. Line a rimmed baking sheet with foil.
  3. Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes.
  4. Meanwhile, toss tomatoes with oil, salt, and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
  5. Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons pesto sauce.
  • To make ahead: Refrigerate pesto (Step 1) for up to 5 days.
  • Tips: Turn leftovers into a pesto-turkey sandwich for lunch: Spread 1½ Tbsp. leftover pesto on 2 slices toasted whole-wheat bread. Top with 3 oz. sliced deli turkey, 2 lettuce leaves and 2 tomatoes slices. Serving size: 1½ cups each.Nutrition Information
    • Serving size: 1½ cups each
    • Per serving: 400 calories; 26 g fat(4 g sat); 10 g fiber; 37 g carbohydrates; 12 g protein; 140 mcg folate; 8 mg cholesterol; 12 g sugars; 0 g added sugars; 3,780 IU vitamin A; 47 mg vitamin C; 262 mg calcium; 4 mg iron; 499 mg sodium; 1,020 mg potassium
    • Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (76% dv), Folate (35% dv), Calcium (26% dv), Iron (22% dv)
    • Carbohydrate Servings: 2½
    • Exchanges: 1½ starch, 1 vegetable, ½ lean meat, 4½ fat

Cucumber-Almond Gazpacho

Cucumber-Almond Gazpacho

Not all gazpachos are red. In this healthy white gazpacho recipe, we use cucumbers, yellow bell pepper and unsweetened almond milk for more savory results.

Ingredients5 servings

  • 2 English cucumbers, divided
  • 2 cups chopped yellow bell pepper, divided
  • 2 cups 1-inch pieces crustless country-style whole-wheat bread
  • 1½ cups unsweetened almond milk
  • ½ cup toasted slivered almonds, divided
  • 5 teaspoons extra-virgin olive oil, plus more for garnish
  • 2 teaspoons white-wine vinegar
  • 1 clove garlic
  • ½ teaspoon salt


  1. Dice enough unpeeled cucumber to equal ½ cup and combine with ½ cup bell pepper; refrigerate.
  2. Peel the remaining cucumbers and cut into chunks. Working in two batches, puree the peeled cucumber, the remaining bell pepper, bread, almond milk, 6 tablespoons almonds, oil, vinegar, garlic and salt in a blender until smooth. Transfer to a large bowl and refrigerate until chilled, at least 2 hours and up to 1 day.
  3. To serve, garnish with the remaining 2 tablespoons almonds and the reserved vegetables. Drizzle with a little oil, if desired.
  • To make ahead: Refrigerate diced vegetables (Step 1) and gazpacho (Step 2) separately for up to 1 day.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 201 calories; 12 g fat(1 g sat); 4 g fiber; 19 g carbohydrates; 6 g protein; 20 mcg folate; 0 mg cholesterol; 5 g sugars; 1 g added sugars; 512 IU vitamin A; 117 mg vitamin C; 149 mg calcium; 2 mg iron; 357 mg sodium; 435 mg potassium
  • Nutrition Bonus: Vitamin C (195% daily value)
  • Carbohydrate Servings: 1½
  • Exchanges: 1 veg, ½ starch, 2 fat

 Huevos Rancheros with Zucchini

Huevos Rancheros with Zucchini

Huevos Rancheros with Zucchini

PREP TIME: 15 minutes  /  TOTAL TIME: 30 minutes  /  SERVINGS: 4

1 Tbsp canola oil
1 med zucchini, chopped
8 oz sliced mushrooms
½ green bell pepper, chopped (½ c)
1 sm onion chopped (½ c)
1 can (14.5 oz) diced tomatoes
1 Tbsp tomato paste
½ teaspoon salt
⅛ teaspoon black pepper
1 tsp chili powder
¼ tsp cumin
4 lg eggs
½ c shredded sharp Cheddar (2 oz)
4 flour tortillas (7–8″ diameter), warmed
1 Tbsp chopped cilantro

1. HEAT oil in large nonstick frying pan over medium-high heat. Add zucchini, mushrooms, bell pepper, and onion. Cook, stirring occasionally until lightly browned, about 5 minutes. Stir in tomatoes (with juice), ¼ cup water, tomato paste, chili powder, cumin, salt, and pepper. Cover and simmer until vegetables are tender and sauce is slightly thickened about 5 minutes.
2. BREAK 1 egg into a ramekin (to keep white and yolk intact) and carefully slip into vegetable mixture. Repeat with remaining eggs. Cover and simmer until egg whites have fully set, turning white, and yolks have firmed slightly about 3 minutes. Sprinkle with cheese. Cover and cook until cheese melts, about 30 seconds.
3. PLACE tortillas on 4 plates. Top with eggs and vegetable mixture and sprinkle with cilantro.

Nutrition (per serving) 376 cal, 17 g pro, 39 g carb, 4 g fiber, 17 g fat, 5.5 g sat fat, 956 mg sodium

Florentine OmeletFlorentine Omelet

Florentine Omelet

PREP TIME: 10 minutes / TOTAL TIME: 25 minutes / SERVINGS: 4

2 c liquid egg substitute
1 tsp Italian seasoning
¼ tsp salt
8 oz mushrooms, sliced
1 onion, chopped
1 red bell pepper, chopped
1 clove garlic, minced
2 oz (1 packed c) spinach leaves, chopped
¾ c (3 oz) shredded low-fat mozzarella cheese

1. WHISK together the egg substitute, Italian seasoning, salt, and 3 tablespoons water in a medium bowl.
2. COAT a large nonstick skillet with nonstick spray. Set over medium-high heat. Add the mushrooms, onion, bell pepper, and garlic. Cook, stirring often, for 4 to 5 minutes, or until the bell pepper starts to soften. Add the spinach. Cook for 1 minute, or until the spinach wilts. Transfer to a small bowl and cover.
3. WIPE the skillet with a paper towel. Coat with nonstick spray. Set over medium heat. Pour in half of the egg-substitute mixture. Cook for 2 minutes, or until the bottom begins to set. Using a spatula, lift the edges to allow the uncooked mixture to flow to the bottom of the pan. Cook for 2 minutes, or until set. Sprinkle with half of the reserved vegetable mixture and half of the mozzarella. Cover and cook for 2 minutes, or until the cheese melts. Using a spatula, fold the egg mixture in half. Invert onto a serving plate.
4. COAT the skillet with nonstick spray. Repeat with the remaining egg-substitute mixture, vegetable mixture, and mozzarella to cook another omelet. To serve, cut each omelet in half.

NUTRITION (per serving) 211 cal, 24 g pro, 10 g carb, 2 g fiber, 9 g fat, 3.5 g sat fat, 511 mg sodium

Frisée with Roasted Mushrooms and Eggs

Frisée with Roasted Mushrooms and Eggs 

Frisée with Roasted Mushrooms and Eggs

PREP TIME: 5 minutes  /  TOTAL TIME: 20 minutes  /  SERVINGS: 4

½ lb mushrooms, trimmed and quartered
½ teaspoon salt, divided
3 Tbsp wine vinegar
4 lg eggs
3 Tbsp tomato juice
1 Tbsp extra virgin olive oil
¼ tsp Dijon mustard
½ teaspoon pepper
8 c mixed greens with frisée, torn into bite-size pieces (about 8 oz)

1. HEAT oven to 450°F. Coat shallow baking pan with cooking spray. Spread mushrooms in the pan, sprinkle with ¼ teaspoon salt, and lightly coat with cooking spray. Bake until just browned, about 10 minutes. Drain any liquid from mushrooms.
2. FILL large frying pan two-thirds full with water. Add 1 tablespoon of the vinegar and bring to a simmer. Break 1 egg into a ramekin (to keep white and yolk intact) and carefully slip the egg into the water. Repeat with remaining eggs. Simmer 3 minutes for soft-poached or 5 minutes for firmer yolks, spooning some of the water over eggs occasionally. Remove eggs carefully with a slotted spoon to a paper towel to absorb any extra moisture.
3. WHISK tomato juice, oil, mustard, pepper, ¼ teaspoon salt, and remaining 2 tablespoons vinegar in a large bowl. Add greens, mushrooms, and dressing and toss to coat. Arrange on 4 plates. Top each with an egg and sprinkle with salt to taste.

NUTRITION (per serving) 127 cal, 9 g pro, 5 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 561 mg sodium

Recipe by Jean Kressy

4-Step Fontina FrittataFour Step Fontina Frittata

4 Steps Fontina Frittata

PREP TIME: 12 minutes / TOTAL TIME: 24 minutes / SERVINGS: 6

6 Lg eggs
3 c summer squash saute
½ c grated fontina cheese
1 tsp olive oil

1. PREHEAT broiler. Position rack second from the top.
2. BEAT eggs in a large bowl. Fold in squash and cheese.
3. HEAT oil 2 to 3 minutes in a medium nonstick, broiler-safe skillet over medium heat, turning pan to coat. Add egg mixture and cook 3 minutes to set the bottom. Reduce heat to medium-low and cook 3 to 5 minutes, lifting edges occasionally and tilting the pan so uncooked egg mixture flows to the bottom.
4. BROIL 3 to 4 minutes or until frittata is browned and set. Serve warm or at room temperature.

NUTRITION (per serving) 175 cal, 11 g pro, 7 g carb, 2 g fiber, 12.4 g fat, 4 g sat fat, 291 mg sodium

MORE: The Easiest Frittata Recipe Ever

Broccoli Casserole


Broccoli Casserole

From:, November 2016

The lightened-up luscious sauce elevates this easy casserole recipe over standard broccoli and cheese side dishes.

Ingredients12 servings

  • 2 slices whole-wheat sandwich bread
  • 2 pounds broccoli florets
  • 3 tablespoons butter, divided
  • 2 tablespoons extra-virgin olive oil
  • 2 cups diced onion
  • 4 cloves garlic, minced
  • ⅓ cup all-purpose flour
  • 3½ cups low-sodium chicken broth
  • 6 ounces reduced-fat cream cheese
  • 2 teaspoons Worcestershire sauce
  • ¾ teaspoon ground pepper
  • ½ teaspoon salt
  • 2 cups shredded Colby Jack cheese, divided


  • Ready In

  1. Preheat oven to 300°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake until dry and crispy, about 10 minutes.
  3. Meanwhile, bring 1 to 2 inches of water to a boil in a large pot fitted with a steamer basket. Steam broccoli until just tender, 4 to 6 minutes. Chop coarsely and spread evenly in the prepared baking dish.
  4. Increase oven temperature to 350°F.
  5. Heat 1 tablespoon butter and the oil in a large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3 to 5 minutes. Sprinkle flour over the vegetables and cook for 1 minute. While stirring, slowly pour in chicken broth. Cook, stirring occasionally until thickened, about 3 minutes. Stir in cream cheese, Worcestershire, pepper and salt, cook, stirring, until smooth, about 2 minutes. Remove from heat and stir in 1½ cups cheese. Pour the cheese sauce over the broccoli.
  6. Melt the remaining 2 tablespoons butter. Combine the melted butter and the breadcrumbs in a medium bowl. Spread evenly over the broccoli mixture. Top with the remaining ½ cup cheese.
  7. Bake until the cheese is melted and the sauce is bubbling around the edges, 25 to 30 minutes.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 224 calories; 15 g fat(8 g sat); 3 g fiber; 13 g carbohydrates; 11 g protein; 76 mcg folate; 25 mg cholesterol; 2 g sugars; 0 g added sugars; 2,623 IU vitamin A; 73 mg vitamin C; 215 mg calcium; 1 mg iron; 331 mg sodium; 412 mg potassium
  • Nutrition Bonus: Vitamin C (122% daily value), Vitamin A (52% DV), Calcium (22% DV)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ fat, 1½ fat, ½ starch, ½ high-fat protein

Charred Broccoli with Almonds & Cherries

Charred Broccoli with Almonds & Cherries

With many layers of texture and flavor, this creamy broccoli salad recipe is a delicious vegetable side that pairs with almost anything. If you can’t find dried cherries, try cranberries or currants.

  • 10 cups broccoli florets (about 1½ pounds)
  • 6 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon kosher salt
  • ⅓ cup skin-on sliced almonds
  • 2 teaspoons minced garlic
  • ⅔ cup whole-milk plain yogurt
  • ½ cup dried cherries


  • Prep

  • Ready In

  1. Position an oven rack in lowest position; preheat broiler to high.
  2. Toss broccoli with 1 tablespoon oil and salt in a large bowl. Spread evenly on a large rimmed baking sheet. Roast on the lowest rack until tender and charred in spots, 10 to 20 minutes, depending on the strength of your broiler.
  3. Combine almonds and garlic with the remaining 5 tablespoons oil in a small skillet. Cook over medium-low heat, stirring frequently, until just starting to brown, 5 to 7 minutes. Scrape the mixture into a serving bowl. Stir in yogurt and cherries.
  4. Add the broccoli and stir to coat with the dressing. Serve room temperature or cold.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 250 calories; 18 g fat(3 g sat); 4 g fiber; 19 g carbohydrates; 6 g protein; 86 mcg folate; 4 mg cholesterol; 10 g sugars; 8 g added sugars; 3,806 IU vitamin A; 109 mg vitamin C; 108 mg calcium; 1 mg iron; 285 mg sodium; 502 mg potassium
  • Nutrition Bonus: Vitamin C (182% daily value), Vitamin A (76% dv), Folate (22% dv)
  • Carbohydrate Servings: 1½
  • Exchanges: 1 vegetable, 3½ fat, ½ fruit

Balsamic & Parmesan Broccoli

Balsamic & Parmesan Broccoli

From: EatingWell Magazine, January/February 2017

Cooking this quick broccoli side dish recipe in a wok gives you a larger surface area, so you get lots of nice crispy bits. Serve with oven-roasted herb chicken or fish, or as a tasty topping to your grain bowl.

  • 2 tablespoons extra-virgin olive oil, divided
  • 6 cups broccoli florets (about 12 ounces)
  • 1 small shallot, sliced
  • 1 tablespoon minced garlic
  • 1 tablespoon white balsamic vinegar
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ⅓ cup finely shredded Parmesan cheese


  • Prep

  • Ready In

  1. Heat 1 tablespoon oil in a large flat-bottom carbon-steel wok over medium-high heat. Add broccoli and cook, stirring, until browned in spots, about 4 minutes. Reduce heat to medium. Push the broccoli to the sides and add the remaining 1 tablespoon oil, shallot, garlic, vinegar, salt and pepper; cook, stirring often, until the broccoli is tender, about 3 minutes more. Remove from heat and sprinkle with Parmesan. Cover and let stand until the cheese is melted, 1 to 2 minutes.

Nutrition information

  • Serving size: 1 cup each
  • Per serving: 130 calories; 9 g fat(2 g sat); 3 g fiber; 8 g carbohydrates; 6 g protein; 77 mcg folate; 5 mg cholesterol; 1 g sugars; 0 g added sugars; 3,283 IU vitamin A; 100 mg vitamin C; 141 mg calcium; 1 mg iron; 289 mg sodium; 376 mg potassium
  • Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (66% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 1½ fat

Parmesan Broccoli Bites

Parmesan Broccoli Bites
From: EatingWell Magazine, September/October 2017

Almond flour (aka almond meal) makes the coating on these broccoli fries extra-crunchy and flavorful. Find it in the gluten-free section of large supermarkets and natural-foods stores.

  • Olive oil or canola oil cooking spray
  • 1 pound broccoli crowns, trimmed
  • 2 tablespoons cornstarch
  • 2 large eggs, beaten
  • 1 tablespoon reduced-fat milk
  • 1¼ cups almond flour or almond meal
  • ⅔ cup grated Parmesan cheese
  • ¾ teaspoon paprika
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • ⅛ teaspoon cayenne pepper (optional)


  • Prep

  • Ready In

  1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray.
  2. Cut broccoli into florets and peel the stems. Toss with cornstarch in a large bowl.
  3. Whisk eggs and milk in a shallow dish. Whisk almond flour (or meal), Parmesan, paprika, baking powder, salt, pepper and cayenne (if using) in another shallow dish. Dip a few pieces of broccoli at a time in the egg mixture, allowing excess to drip off, then dredge in the flour mixture, tapping off any excess. Transfer the broccoli to the prepared baking sheet. Generously coat with cooking spray.
  4. Bake the broccoli, without turning, until golden brown and tender-crisp, 25 to 30 minutes.

Nutrition information

  • Serving size: 1 cup broccoli
  • Per serving: 218 calories; 15 g fat(2 g sat); 4 g fiber; 13 g carbohydrates; 10 g protein; 56 mcg folate; 68 mg cholesterol; 2 g sugars; 0 g added sugars; 749 IU vitamin A; 67 mg vitamin C; 168 mg calcium; 2 mg iron; 297 mg sodium; 285 mg potassium
  • Nutrition Bonus: Vitamin C (112% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, ½ medium-fat protein, ½ high-fat protein, 2 fat

Quinoa Veggie Burger

Quinoa Veggie Burger

Quinoa Veggie Burger

From: EatingWell Magazine, March/April 2013

Even meat-lovers will crave this vegetarian burger: toasted pecans, mushrooms, Cheddar cheese, fresh herbs and red quinoa pack this recipe full of delicious flavor. Red quinoa gives the burgers the perfect color, but white quinoa is fine too. These quinoa veggie burger patties hold together well for freezing, making for a quick and easy meal. Defrost overnight in the refrigerator before cooking. Serve with your favorite burger garnishes. (Adapted from “Quinoa Revolution” by Patricia Green and Carolyn Hemming; Pintail Books, 2012.)

  • 1 cup water
  • ½ cup red quinoa
  • 1 tablespoon canola oil
  • 1 cup diced onion
  • 2 cups finely chopped cremini or white button mushrooms
  • 1 teaspoon minced garlic
  • ¾ teaspoon dried marjoram
  • ¼ teaspoon dried oregano
  • 1 large egg
  • ⅔ cup shredded reduced-fat Cheddar cheese
  • ½ cup whole pecans, toasted and finely chopped (see Tip)
  • ⅓ cup quick-cooking rolled oats
  • 1 tablespoon reduced-sodium soy sauce
  • 8 small whole-wheat burger buns, toasted if desired


  • Active

  • Ready In

  1. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and set aside to cool.
  2. Preheat oven to 350°F. Lightly grease a baking sheet or line with parchment paper.
  3. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until starting to soften, about 5 minutes. Add mushrooms, garlic, marjoram and oregano; cook, stirring, until the mushrooms are tender, about 5 minutes. Let cool for about 5 minutes.
  4. Beat egg in a medium bowl. Add the quinoa, mushroom mixture, cheese, pecans, oats and soy sauce; stir to combine. Scoop scant ½-cup portions of the mixture onto the baking sheet and shape into 8 patties, about 3 inches wide, leaving about 1 inch of space between each patty. (The mixture will be crumbly; patting it into burgers on the baking sheet makes it easier to work with. The burgers hold together very well once baked.)
  5. Bake the burgers until crispy, 28 to 30 minutes. Serve on buns with your favorite garnishes.
  • Make Ahead Tip: Individually wrap and freeze cooked burgers for up to 3 months. Defrost overnight in the refrigerator. Reheat in a skillet with a little oil.
  • For the best flavor, toast nuts before adding to recipes. Spread whole nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. For chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Serving size: 1 burger (with bun)
  • Per serving: 280 calories; 12 g fat(2 g sat); 6 g fiber; 35 g carbohydrates; 11 g protein; 48 mcg folate; 29 mg cholesterol; 6 g sugars; 4 g added sugars; 105 IU vitamin A; 2 mg vitamin C; 159 mg calcium; 2 mg iron; 372 mg sodium; 353 mg potassium
  • Carbohydrate Servings: 2½
  • Exchanges: 2 starch, ½ vegetable, ½ medium-fat meat, 1½ fat

Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

From: EatingWell Magazine, July/August 2009

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped a canned chipotle chile in adobo sauce, (see Note)
  • ¼ teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • ½ cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps or tortillas


  • Active

  • Ready In

  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot, and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about ⅔ cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
  • Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
  • Eat neatly: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.


Nutrition information

  • Serving size: 1 wrap, ½ cup bean-avocado mixture & ⅔ cup cabbage carrot slaw
  • Per serving: 346 calories; 17 g fat(4 g sat); 13 g fiber; 44 g carbohydrates; 12 g protein; 55 mcg folate; 14 mg cholesterol; 3 g sugars; 0 g added sugars; 3,220 IU vitamin A; 27 mg vitamin C; 135 mg calcium; 1 mg iron; 465 mg sodium; 488 mg potassium
  • Nutrition Bonus: Vitamin A (64% daily value), Vitamin C (45% dv)
  • Carbohydrate Servings: 3

    Roasted Salmon with Smoky Chickpeas & Greens

    Roasted Salmon with Smoky Chickpeas & Greens

    Roasted Salmon with Smoky Chickpeas & Greens

    From: EatingWell Magazine, March/April 2018

    In this healthy salmon dinner, you’ll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen’s current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

    • 2 tablespoons extra-virgin olive oil, divided
    • 1 tablespoon smoked paprika
    • ½ teaspoon salt, divided, plus a pinch
    • 1 (15 ounces) can no-salt-added chickpeas, rinsed
    • ⅓ cup buttermilk
    • ¼ cup mayonnaise
    • ¼ cup chopped fresh chives and/or dill, plus more for garnish
    • ½ teaspoon ground pepper, divided
    • ¼ teaspoon garlic powder
    • 10 cups chopped kale
    • ¼ cup water
    • 1¼ pounds wild salmon, cut into 4 portions


    • Prep

    • Ready In

    1. Position racks in upper third and middle of oven; preheat to 425°F.
    2. Combine 1 tablespoon oil, paprika, and ¼ teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
    3. Meanwhile, puree buttermilk, mayonnaise, herbs, ¼ teaspoon pepper and garlic powder in a blender until smooth. Set aside.
    4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
    5. Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining ¼ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 8 minutes.
    6. Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.

    Nutrition information

    • Serving size: 4 oz. salmon, ¾ cup greens, ¼ cup chickpeas & 2½ Tbsp. dressing
    • Per serving: 447 calories; 22 g fat(4 g sat); 6 g fiber; 23 g carbohydrates; 37 g protein; 78 mcg folate; 73 mg cholesterol; 2 g sugars; 0 g added sugars; 5,200 IU vitamin A; 52 mg vitamin C; 198 mg calcium; 3 mg iron; 557 mg sodium; 991 mg potassium
    • Nutrition Bonus: Vitamin A (104% daily value), Vitamin C (87% DV), Calcium (20% DV), Folate (20% DV)
    • Carbohydrate Servings: 1½
    • Exchanges: 1 starch, ½ vegetable, 5 lean protein, 3 fat

    Easy Salmon Cakes

    Easy Salmon Cakes

    Easy Salmon Cakes

    From: EatingWell Magazine, Winter 2004

    If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use conveniently canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

    1 small onion, finely chopped
    • 1 stalk celery, finely diced
    • 2 tablespoons chopped fresh parsley
    • 15 ounces canned salmon, drained, or 1½ cups cooked salmon
    • 1 large egg, lightly beaten
    • 1½ teaspoons Dijon mustard
    • 1¾ cups fresh whole-wheat breadcrumbs, (see Tip)
    • ½ teaspoon freshly ground pepper
    • Creamy Dill Sauce, (recipe follows)
    • 1 lemon, cut into wedges


    • Active

    • Ready In

    1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
    2. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
    3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs, and pepper; mix well. Shape the mixture into 8 patties, about 2½ inches wide.
    4. Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
    5. Bake the salmon cakes until golden on top and heated through 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.
    • Make Ahead Tip: Prepare through step 3. Cover and refrigerate for up to 8 hours.
    • To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about ⅓ cup.
    • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.


    Mexican Pasta Salad with Creamy Avocado Dressing

    Mexican Pasta Salad with Creamy Avocado Dressing

    Mexican Pasta Salad with Creamy Avocado Dressing

    From the EatingWell Kitchen

    Everyone will love this Mexican-inspired pasta salad recipe. We lighten up the creamy dressing with avocado for a healthier version of a picnic favorite.

    • Dressing
    • ½ ripe avocado
    • ¼ cup mayonnaise
    • 2 tablespoons lime juice
    • 1 small clove garlic, grated
    • ½ teaspoon salt
    • ¼ teaspoon cumin
    • Pasta Salad
    • 8 ounces whole-wheat fusilli (about 3 cups)
    • 1 cup halved grape or cherry tomatoes
    • ½ cup canned black beans, rinsed
    • ½ cup corn, fresh or frozen (thawed)
    • ½ cup shredded Cheddar cheese
    • ¼ cup diced red onion
    • ¼ cup chopped fresh cilantro

    • Active

    • Ready In

    1. To prepare to dress: Combine avocado, mayonnaise, lime juice, garlic, salt and cumin in a mini food processor. Puree until smooth.
    2. To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, rinse with cold water, then drain again. Transfer to a large bowl. Stir in tomatoes, beans, corn, Cheddar, onion, and cilantro. Add the dressing and toss to coat.
    • Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.


    Nutrition information

    • Serving size: 1 cup
    • Per serving: 290 calories; 13 g fat(3 g sat); 6 g fiber; 37 g carbohydrates; 8 g protein; 38 mcg folate; 13 mg cholesterol; 3 g sugars; 0 g added sugars; 401 IU vitamin A; 9 mg vitamin C; 80 mg calcium; 1 mg iron; 343 mg sodium; 254 mg potassium
    • Carbohydrate Servings: 2½
    • Exchanges:
    • Broccoli & Feta Pasta Salad

      • Dressing
      • 1 clove garlic, minced
      • ¼ teaspoon salt
      • ½ cup buttermilk
      • ¼ cup low-fat mayonnaise
      • 3 tablespoons chopped fresh oregano or 1 tablespoon dried
      • 1 tablespoon distilled white vinegar
      • Pasta Salad
      • 8 ounces (about 3 cups) whole-wheat fusilli
      • 2 cups chopped broccoli
      • 1¾ cups halved grape or cherry tomatoes
      • 1 15-ounce can chickpeas, rinsed
      • ½ cup crumbled feta cheese
      • Freshly ground pepper to taste
        Broccoli & Feta Pasta Salad

        Broccoli & Feta Pasta Salad

        From: EatingWell Magazine, May/June 2013

        This vegetarian pasta salad recipe is perfect for your next potluck or as an easy side dish. The broccoli keeps it nice and crunchy and the chickpeas add protein. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving.


      • Active

      • Ready In

      1. To prepare to dress: Mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add buttermilk, mayonnaise, oregano, and vinegar; whisk until combined.
      2. To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add broccoli, tomatoes, chickpeas, feta, pepper and the dressing; toss to coat.
      • Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

      Nutrition information

      • Serving size: about 1⅓ cups
      • Per serving: 264 calories; 6 g fat(2 g sat); 6 g fiber; 44 g carbohydrates;11 g protein; 79 mcg folate; 14 mg cholesterol; 4 g sugars; 0 g added sugars; 901 IU vitamin A; 25 mg vitamin C; 134 mg calcium; 2 mg iron;450 mg sodium; 365 mg potassium
      • Nutrition Bonus: Vitamin C (42% daily value), Folate (20% DV)
      • Carbohydrate Servings: 3
      • Exchanges: 2½ starch, ½ vegetable, ½ medium-fat meat, ½ fat

      2 fat, ½ vegetable, 2 starch, ½ high-fat protein

    • Cranberry-Nut Mini Loaves with Flaxseeds

      • ¾ cup whole-wheat flour
      • ¾ cup all-purpose flour
      • 1 teaspoon baking powder
      • ¼ teaspoon baking soda
      • ¼ teaspoon salt
      • 1 teaspoon ground cinnamon
      • ¼ teaspoon ground nutmeg
      • 2 large egg whites, at room temperature (see Tip)
      • 1 cup sugar, or ½ cup
      • ½ cup unsweetened applesauce
      • 2 tablespoons canola oil
      • ¼ teaspoon lemon extract, (optional)
      • 1 cup grated zucchini, lightly packed (about 8 ounces)
      • 2 tablespoons chopped walnuts
        Cranberry-Nut Mini Loaves with Flaxseeds

        Cranberry-Nut Mini Loaves with Flaxseeds

        From: EatingWell Magazine, Fall 2003

        This tender, flavorful version of a holiday staple is made more wholesome with whole-wheat flour and flaxseeds. You can easily double the recipe if you are making these baby loaves as gifts.

        • 1½ cups fresh or frozen cranberries
        • 2 oranges
        • Orange juice, if needed
        • ⅓ cup whole flaxseeds, (see Ingredient note)
        • 1 cup whole-wheat flour
        • 1 cup all-purpose flour
        • 1½ teaspoons baking powder
        • ½ teaspoon baking soda
        • ¼ teaspoon salt
        • 1 large egg
        • ¾ cup sugar
        • ¼ cup canola oil
        • 1 teaspoon vanilla extract
        • ½ cup chopped walnuts, or pecans (2 ounces), divided


        • Active

        • Ready In

        1. Preheat oven to 350°F. Coat three 6-by-3-inch mini-loaf pans (2-cup capacity) with cooking spray.
        2. Pulse cranberries in a food processor until coarsely chopped. Grate orange zest to measure 2 tablespoons. Squeeze juice, adding orange juice, if necessary, to measure ¾ cup.
        3. Grind flaxseeds into coarse meal in a clean dry coffee grinder or blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt; whisk to blend.
        4. Whisk egg, sugar, oil, vanilla and the orange zest and juice in a medium bowl. Add to the flour mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in cranberries and ¼ cup nuts. Scrape the batter into the prepared pans, spreading evenly. Sprinkle the loaves with the remaining ¼ cup nuts. Place the pans on a baking sheet.
        5. Bake the loaves until the tops are golden and a cake tester inserted in the center comes out clean, 35 to 45 minutes. Cool in the pans on a wire rack for 10 minutes. Loosen edges and turn the loaves out onto the rack to cool completely before slicing or wrapping.
        • Make Ahead Tip: The loaves will keep, well wrapped, at room temperature for up to 4 days or in the freezer for up to 1 month.
        • Equipment: Three 6-by-3-inch mini-loaf pans
        • Renowned for their nutritional benefits—fiber, lignans (phytochemicals associated with reduced risk of cancer) and omega-3 fatty acids—flaxseeds also contribute a delicious nutty taste to baked goods. Flaxseeds can be found in the natural-foods section of large supermarkets and in natural-foods stores. The seeds must be ground for your body to take advantage of the nutrients. Ground seeds are highly perishable, so grind them just before using. Store whole flaxseeds in the refrigerator or freezer.


        Nutrition information

        • Serving size: 1 slice
        • Per serving: 248 calories; 11 g fat(1 g sat); 4 g fiber; 36 g carbohydrates; 5 g protein; 17 mcg folate; 16 mg cholesterol; 15 g sugars; 13 g added sugars; 67 IU vitamin A; 11 mg vitamin C; 60 mg calcium; 1 mg iron; 159 mg sodium; 168 mg potassium
        • Carbohydrate Servings: 2½
        • Exchanges: 1 starch, 1 fat

        “Get Your Orange” Flax Smoothie

        "Get Your Orange" Flax Smoothie

        “Get Your Orange” Flax Smoothie

        From: EatingWell Magazine, January/February 2012

        This bright orange smoothie gets its color from frozen peaches plus carrot and orange juice. Fresh ginger packs a flavorful punch.

        • 2 cups frozen peach slices
        • 1 cup carrot juice
        • 1 cup orange juice
        • 2 tablespoons ground flaxseed (see Tip)
        • 1 tablespoon chopped fresh ginger


        • Active

        • Ready In

        1. Combine peaches, carrot juice, orange juice, flaxseed, and ginger in blender; blend until smooth. Serve immediately.
        • Tip: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.


        Nutrition information

        • Serving size: 1½ cups
        • Per serving: 209 calories; 4 g fat(0 g sat); 6 g fiber; 41 g carbohydrates;5 g protein; 55 mcg folate; 0 mg cholesterol; 28 g sugars; 0 g added sugars; 23,316 IU vitamin A; 82 mg vitamin C; 72 mg calcium; 2 mg iron; 82 mg sodium; 964 mg potassium
        • Nutrition Bonus: Vitamin A (466% daily value), Vitamin C (137% DV)
        • Carbohydrate Servings: 2½
        • Exchanges: 2 fruit, 1½ vegetable, 1 fat
        • Fig ‘n’ Flax Thumbprint Cookies

        Fig 'n' Flax Thumbprint Cookies

        Fig ‘n’ Flax Thumbprint Cookies

        From: EatingWell Magazine, November/December 2009

        We love how the ground flax adds a nutty flavor and the brown sugar caramelizes on the outside of these thumbprint cookies. Fig preserves make this cookie special; other fruit preserves could be used as well.

        • ½ cup unsalted butter, at room temperature
        • ½ cup packed dark brown sugar, divided
        • 1 large egg, separated
        • 1 teaspoon vanilla extract
        • ½ cup whole-wheat flour
        • ½ cup all-purpose flour
        • 2 tablespoons plus ¼ cup ground flaxseeds (see Note), divided
        • ¼ teaspoon cream of tartar
        • ¼ teaspoon ground cinnamon
        • ¼ teaspoon ground nutmeg
        • ⅛ teaspoon salt
        • ½ cup fig preserves


        • Active

        • Ready In

        1. Preheat oven to 350°F. Line a large baking sheet with parchment paper or a nonstick baking mat.
        2. Beat butter and ¼ cup brown sugar in a medium bowl with an electric mixer on medium-high speed until creamy. Add egg yolk and vanilla and beat until combined.
        3. Whisk whole-wheat flour, all-purpose flour, 2 tablespoons ground flaxseeds, cream of tartar, cinnamon, nutmeg and salt in another bowl. Slowly add the flour mixture to the batter and beat on low until just combined, scraping down the sides as needed.
        4. Place the egg white in a small bowl. Combine the remaining ¼ cup each brown sugar and ground flaxseeds in a shallow dish. Roll slightly rounded teaspoons of dough into balls. Dip one ball at a time into the egg white and then roll in the sugar mixture. Place 2 inches apart on the prepared baking sheet. Press your thumb (or index finger) into the middle of each cookie and spoon enough preserves (about ¼ teaspoon) into the well to fill it.
        5. Bake the cookies in batches until set, 15 to 17 minutes. Transfer to a wire rack to cool.
        • Make Ahead Tip: Store in an airtight container for up to 5 days. Or bake with no preserves and reduce baking time to 12 to 14 minutes; freeze the unfilled cookies for up to 3 months. Defrost at room temperature before filling with preserves.
        • Ingredient Notes: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.


        Nutrition information

        • Serving size: 1 cookie
        • Per serving: 81 calories; 4 g fat(2 g sat); 1 g fiber; 11 g carbohydrates;1 g protein; 9 mcg folate; 14 mg cholesterol; 7 g sugars; 5 g added sugars; 104 IU vitamin A; 0 mg vitamin C; 10 mg calcium; 0 mg iron;14 mg sodium; 35 mg potassium
        • Carbohydrate Servings: ½
        • Exchanges: 1 other carbohydrate, 1 fat
        • Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

        Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

        Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

        From: EatingWell Magazine, March/April 2014

        Serve this hearty salad recipe—combining red cabbage, blue cheese, and glazed walnuts—as an accompaniment to roast pork or chicken. To slice the cabbage quickly, cut the head into wedges and slice in your food processor. A mandoline is also a great tool for the job.

        • 1 tablespoon crumbled blue cheese
        • ¼ cup extra-virgin olive oil
        • 3 tablespoons red-wine vinegar
        • 1 tablespoon Dijon mustard
        • ¼ teaspoon salt
        • ¼ teaspoon freshly ground pepper
        • 1 tablespoon extra-virgin olive oil
        • 1 teaspoon butter
        • 1 cup walnuts
        • ¼ teaspoon salt
        • ¼ teaspoon freshly ground pepper
        • 3 tablespoons pure maple syrup
        • 8 cups very thinly sliced red cabbage
        • 2 scallions, thinly sliced
        • ⅓ cup crumbled blue cheese


        • Active

        • Ready In

        1. To prepare vinaigrette: Combine 1 tablespoon blue cheese, ¼ cup oil, vinegar, mustard, salt and pepper in a mini food processor or blender; process until creamy.
        2. To prepare salad: Place a piece of parchment or wax paper near your stove. Heat 1 tablespoon oil and butter in a medium skillet over medium heat. Add walnuts and cook, stirring, for 2 minutes. Add salt and pepper and drizzle in maple syrup. Cook, stirring, until the nuts are well coated and have begun to caramelize, 3 to 5 minutes. Transfer to the paper, spooning any remaining syrup over them. Separate the nuts while they’re still warm. Let stand until cool, about 5 minutes.
        3. Place cabbage and scallions in a large bowl. Toss with the vinaigrette. Serve topped with blue cheese and the walnuts.
        • Make Ahead Tip: Store glazed walnuts (Step 2) airtight for up to 1 day.


        Nutrition information

        • Serving size: about 1 cup
        • Per serving: 232 calories; 19 g fat(4 g sat); 2 g fiber; 12 g carbohydrates; 4 g protein; 30 mcg folate; 6 mg cholesterol; 8 g sugars; 5 g added sugars; 885 IU vitamin A; 41 mg vitamin C; 91 mg calcium; 1 mg iron; 267 mg sodium; 273 mg potassium
        • Nutrition Bonus: Vitamin C (68% daily value)
        • Carbohydrate Servings: 1
        • Exchanges: ½ other carbohydrates, 1 vegetable, 3½ fat
        • Warm Green Bean Salad with Toasted Walnuts

        Warm Green Bean Salad with Toasted Walnuts

        Warm Green Bean Salad with Toasted Walnuts

        From: EatingWell Magazine, Spring 2004

        This colorful salad makes a fine prelude to a hearty dinner. Walnut oil’s distinctive flavor delivers a rich hit to the dressing.

        • Dressing
        • 1 shallot, minced
        • 1 tablespoon red-wine vinegar
        • 1 tablespoon Dijon mustard
        • ¼ teaspoon salt
        • 2 tablespoons walnut oil
        • Salad
        • Freshly ground pepper, to taste
        • 2 tablespoons coarsely chopped walnuts
        • 1½ cups cherry tomatoes halved
        • 2 tablespoons chopped fresh parsley
        • 12 ounces haricots verts, (see Ingredient Note) or green beans, stem ends trimmed
        • 6 cups mâche, (see Ingredient Note) or Boston lettuce, torn into bite-size pieces
        • Active

        • Ready In

        1. To prepare to dress: Whisk shallot, vinegar, mustard, salt and pepper in a small bowl. Gradually whisk in oil.
        2. Cook haricots verts (or green beans), uncovered, in a large pot of boiling water until crisp-tender; 3 to 4 minutes for haricots verts, 4 to 6 minutes for green beans. Drain, refresh under cold water and pat dry.
        3. Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
        4. To prepare salad: Combine the beans, tomatoes and parsley in a large bowl. Toss with the dressing. Divide mache (or lettuce) among 6 salad plates. Spoon bean mixture onto the greens, sprinkle with the walnuts and serve.
        • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch beans (Step 2) up to 8 hours ahead; store in the refrigerator in a plastic bag lined with paper towels.
        • Ingredient Notes: Haricots verts is simply French for “green beans.” However, the term is often used for the very slender beans, also called French beans, found in produce markets.
        • Mâche (“mosh”), also known as lamb’s lettuce or corn salad, is a tangy green that resembles watercress. Popular in Europe, it is enjoyed in the first salads of spring. Look for it in specialty stores and farmers’ markets.

        Nutrition information

        • Serving size: about 1½ cups
        • Per serving: 111 calories; 7 g fat(1 g sat); 4 g fiber; 12 g carbohydrates;4 g protein; 84 mcg folate; 0 mg cholesterol; 5 g sugars; 0 g added sugars; 3,494 IU vitamin A; 28 mg vitamin C; 63 mg calcium; 2 mg iron; 141 mg sodium; 567 mg potassium
        • Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (47% DV), Folate (21% DV)
        • Carbohydrate Servings: 1
        • Exchanges: 2½ vegetable, 1½ fatZucchini-Walnut Loaf
        • Zucchini-Walnut Loaf

        Zucchini-Walnut Loaf

        Zucchini-Walnut Loaf

        From: EatingWell Magazine, Summer 2004

        Lisa Asuncion Feliciano of Manila, Philippines, shared this recipe in our Kitchen to Kitchen department. She recommends making extra loaves when zucchini is abundant because they freeze well.


      • Active

      • Ready In

      1. Preheat oven to 350°F. Coat 2 mini 6-by-3-inch loaf pans with cooking spray.
      2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.
      3. Whisk egg whites, sugar (or Splenda), applesauce, oil and lemon extract (if using) in a medium bowl. Stir in zucchini.
      4. Make a well in the dry 
      5. ingredients; slowly, mix in the zucchini mixture with a rubber spatula. Fold in walnuts. Do not overmix. Transfer the batter to the prepared pans.
      6. Bake the loaves until a toothpick comes out almost clean, 40 to 45 minutes. Cool in the pan on a wire rack for about 5 minutes, then turn out onto the rack to cool completely.
      • Tip: To bring cold eggs to room temperature quickly: Place in a mixing bowl and set it in a larger bowl of warm water for a few minutes; the eggs will beat to a greater volume.
      • Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

      Nutrition information

      • Serving size: 1 slice
      • Per serving: 124 calories; 3 g fat(0 g sat); 1 g fiber; 24 g carbohydrates;2 g protein; 3 mcg folate; 0 mg cholesterol; 14 g sugars; 13 g added sugars; 18 IU vitamin A; 1 mg vitamin C; 23 mg calcium; 0 mg iron; 89mg sodium; 68 mg potassium
      • Carbohydrate Servings: 1½
      • Exchanges: 1½ sta
    •  support your heart-healthy diet

      Tofu Kebabs with Zucchini & Eggplant

      Tofu Kebabs with Zucchini & Eggplant
      0 reviews
      From:, April 2018

      We’ve divided the tofu and veggies onto separate skewers because the tofu is delicate and sticks to the grill more easily than the eggplant and zucchini. If you like, swap halloumi cheese for the tofu for another twist on this combination.

      •  Katie WebsterEatingWell Recipe Contributor

      Ingredients4 servings

      • 1 large clove garlic, grated
      • 1 tablespoon red-wine vinegar
        Pompeian Red Wine Vinegar 16 Fl Oz
        $2.79 for 1 itemThru 07/03
      • 1 teaspoon extra-virgin olive oil
        Bertolli Extra Virgin Olive Oil 17 Fl Oz
        $9.49 for 1 itemThru 01/01
      • 1 teaspoon Greek seasoning or Italian seasoning
      • ¼ teaspoon salt
        McCormick Sea Salt Grinder 2.12 Oz
        Buy 1 Get 1Thru 07/11
      • 1 medium zucchini, cut into large bite-size half-moons (2½ cups)
      • 1 medium eggplant, cut into bite-size chunks (3 cups)
      • 6 ounces extra-firm tofu, cut into bite-size cubes, or 1 8-ounce block halloumi cheese (see Tips)


      • Prep

      • Ready In

      1. Preheat grill to medium.
      2. Whisk garlic, vinegar, oil, Greek (or Italian) seasoning and salt in a large bowl. Add zucchini, eggplant, and tofu and toss gently to coat.
      3. Thread the zucchini and eggplant alternately onto 6 skewers, filling the skewers evenly. Thread the tofu onto 2 skewers.
      4. Oil grill rack (see Tips) and immediately add the kebabs. Cook, turning every 2 to 4 minutes until the vegetables are tender and the tofu is browned, about 10 minutes for the veggies and 12 minutes for the tofu. Remove the tofu and vegetables from the skewers and serve.
      • Tips: Oiling a grill rack before you grill foods help ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
      • If you prefer to use halloumi, simply decrease the added salt in the marinade to a pinch. Grill, turning every 2 to 3 minutes, until browned, about 6 minutes.

      Nutrition information

      • Serving size: 1½ cups
      • Per serving: 71 calories; 4 g fat(1 g sat); 2 g fiber; 6 g carbohydrates; 5 g protein; 29 mcg folate; 0 cholesterol; 3 g sugars; 0 g added sugars; 112 IU vitamin A; 10 mg vitamin C; 135 mg calcium; 1 mg iron; 153 mg sodium; 338 mg potassium
      • Carbohydrate Servings: ½
      • Exchanges: 1 vegetable,

        Top Fiber-Rich Foods for Good Gut Bacteria

        By: Laurie S. Herr

        New research shows that certain types of fiber are better for improving your gut health. Find out which foods you should add to your diet.

        Raspberry-Peach-Mango Smoothie Bowl

        Pictured Recipe: Raspberry-Peach-Mango Smoothie Bowl

        Worked out at the gym? Check. Walked the dog? Check. Fed your microbiome today? Hmmm …

        You may not realize it, but growing research shows that keeping your gut bacteria—aka your microbiome—in balance plays a key role in your overall health. Recent studies suggest those trillions of tiny microorganisms living in your intestines may help keep off extra weight, boost immunity, protect your joints and even help prevent life-threatening conditions like heart disease and cancer.

        So, how do you keep those little critters happy? A smart diet usually does the trick, no supplements required. Here’s a crash course on the foods you need.


        Homemade Kimchi

        Pictured Recipe: Homemade Kimchi

        Think of probiotics as the “good guys,” beneficial microorganisms that help fight microscopic bugs (the “bad guys”) that cause inflammation and other problems. You can find probiotics in fermented foods like sauerkraut, kimchi, miso, pickles and yogurt.

        Don’t Miss: 7 Must-Eat Fermented Foods for a Healthy Gut


        Artichokes with Lemon & Dill

        Pictured Recipe: Artichokes with Lemon & Dill

        Prebiotics help keep your gut healthy by feeding your good gut bacteria what they need to thrive. Gut bacteria love to feast on fiber, especially two kinds:

        • Fructans are high-fiber natural carbs found in onions, garlic, wheat and other plant foods. Fructan fibers are more likely to survive longer in your GI tract, and that’s good for a healthy gut. Just one catch: heat breaks down fiber, so cook fructan-rich foods as little as possible to get the most benefit.
        • Cellulose is the insoluble fiber your body can’t digest. It’s found in broccoli stems, carrot peels, asparagus stalks—basically the tough, chewy parts of fruits and veggies we often toss. Finding ways to incorporate more whole fruits and vegetables into your meals—peels, stems and all—will help keep your gut healthy.

        Sadly, most of us get only about half the total daily fiber we need and even less of the super-beneficial fructans. But there’s the good news: upping your fiber intake can improve your gut bacteria fast—sometimes in as little as five days, according to a study in the journal Nature.

        The 10 foods below—all good-to-excellent sources of fructan—can get you off to a great start. Just remember to take it slow. Adding more fiber gradually will help you avoid gas and bloating. Some people have fructan intolerance, so check with your doctor first if you have concerns.

        Related: How Good Gut Bacteria Could Transform Your Health

        1. Jerusalem Artichokes

        Jerusalem Artichoke-Potato Soup with Crispy Croutons

        Pictured Recipe: Jerusalem Artichoke-Potato Soup with Crispy Croutons

        Amount of fructan: 47 grams in 1 cup, (regular artichokes clock in with 6 grams per ‘choke).

        Try this: Toss raw shaved Jerusalem artichokes into salads or slaws.

        Related: Healthy Artichoke Recipes

        2. Leeks

        Oven-Braised Leeks

        Pictured Recipe: Oven-Braised Leeks

        Amount of fructan: 10 grams in one leek

        Try this: Rub whole leeks with oil and grill briefly; toss with your favorite vinaigrette.

        Related: Healthy Leek Recipes

        3. Onions

        Tomato & Onion Salad with Crispy Tofu

        Pictured Recipe: Tomato & Onion Salad with Crispy Tofu

        Amount of fructan: 9 grams per cup

        Try this: Whip up a fresh fruit salsa with chopped onions, mango, lime juice and cilantro.

        Related: Healthy Onion Recipes

        4. Raspberries

        Raspberry-Pineapple Fish Tacos

        Pictured Recipe: Raspberry-Pineapple Fish Tacos

        Amount of fructan: 6 grams per cup

        Try this: Top your morning cereal or yogurt with a handful of fresh raspberries or whir them into a smoothie.

        Related: Healthy Raspberry Recipes

        5. Beans

        Black Bean-Quinoa Buddha Bowl

        Pictured Recipe: Black Bean-Quinoa Buddha Bowl

        Amount of fructan: 6 grams per cup of cooked beans

        Try this: Load up a baked sweet potato with canned black beans, chopped avocado and melted cheese.

        Related: Healthy Black Bean Recipes

        6. Asparagus

        Salmon & Asparagus with Lemon-Garlic Butter Sauce

        Pictured Recipe: Salmon & Asparagus with Lemon-Garlic Butter Sauce

        Amount of fructan: 5 grams per 5 spears

        Try this: Use a vegetable peeler to shave raw asparagus spears over a green salad.

        Related: Healthy Asparagus Recipes

        7. Garlic

        Garlic & Parmesan Roasted Carrots

        Pictured Recipe: Garlic & Parmesan Roasted Carrots

        Amount of fructan: 3 grams in 6 cloves

        Try this: Quickly stir-fry celery with ginger, garlic, soy sauce and peanuts.

        Related: Healthy Garlic Recipes

        8. Bananas

        Yogurt Banana Sundae

        Pictured Recipe: Yogurt Banana Sundae

        Amount of fructan: 1 gram per medium banana

        Try this: Drizzle melted chocolate over banana slices and freeze. Or pair bananas with peanut butter for a classic snack.

        Related: Healthy Banana Recipes

        9. Pears

        Spinach, Asian Pear & Chicken Salad

        Pictured Recipe: Spinach, Asian Pear & Chicken Salad

        7-Day Meal Plan for a Healthy Gut: 1,200 Calories

        By: Emily Heaslip, MS, RD, CD

        To help you boost your gut health, we created this 7-day meal plan that features foods rich in probiotics and prebiotics.

        A healthy gut is a hot topic these days. Words like probiotics, prebiotics, fermented foods, microbiome, microbiota and gut bacteria are making their way into everyday chatter—and for good reason! Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer, and can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: diverse gut bacteria is also associated with a healthy weight.

        Read More: Gut Health: Prebiotics, Probiotics and the “Forgotten Organ”

        To help you boost your good-gut bacteria count, we created this 7-day meal plan that features foods that promote healthy gut bacteria growth and maintenance. We’ve included healthy probiotic foods (like yogurt, kimchi, kefir, and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat.


        Day 1

        Berry-Kefir Smoothie

        Breakfast (304 calories, 9 g fiber)

        Snack (32 calories, 4 g fiber)

        • 1/2 cup raspberries

        Lunch (325 calories, 12 g fiber)

        Snack (138 calories, 6 g fiber)

        Dinner (402 calories, 6 g fiber)

        Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Buy store-bought cooked chicken or prepare Best Poached Chicken to have for lunch on Day 2 and Day 5.

        Daily Totals: 1,201 calories, 70 g protein, 129 g carbohydrates, 37 g fiber, 49 g fat, 1,399 mg sodium


        Day 2

        Creamy Blueberry-Pecan Overnight Oatmeal

        Breakfast (291 calories, 6 g fiber)

        Snack (62 calories, 7 g fiber)

        • 1 cup blackberries

        Lunch (301 calories, 4 g fiber)

        Snack (67 calories, 0 g fiber)

        • 1 15-oz. bottle kombucha
        • 1 clementine

        Dinner (453 calories, 14 g fiber)

        Meal-Prep Tip: You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).

        Daily Totals: 1,208 calories, 51 g protein, 164 g carbohydrates, 33 g fiber, 43 g fat, 1,169 mg sodium


        Day 3

        Roasted Veggie & Hummus Pita Pockets

        Breakfast (281 calories, 6 g fiber)

        Peanut-Butter Banana Toast

        • 1 slice whole-wheat bread, toasted
        • 1 Tbsp. natural peanut butter
        • 1 medium banana, sliced

        Snack (32 calories, 4 g fiber)

        • 1/2 cup raspberries

        Lunch (357 calories, 10 g fiber)

        Snack (95 calories, 3 g fiber)

        • 1 medium apple

        Dinner (463 calories, 4 g fiber)

        Related: Vinaigrette Salad Dressing Recipes


        Daily Totals: 1,199 calories, 57 g protein, 161 g carbohydrates, 28 g fiber, 41 g fat, 1,580 mg sodium


        Day 4

        White Bean & Avocado Toast

        Breakfast (270 calories, 12 g fiber)

        Snack (112 calories, 3 g fiber)

        • 1 clementine
        • 10 almonds

        Lunch (304 calories, 4 g fiber)

        Easy Cucumber Salad

        • 1 1/2 cups sliced cucumber
        • 1 tsp. lemon juice
        • 1 tsp. olive oil
        • Salt, pepper & dried dill to taste

        Snack (31 calories, 4 g fiber)

        • 1/2 cup blackberries

        Dinner (497 calories, 8 g fiber)

        Meal-Prep Tips: Make a batch of Basic Quinoa to use for lunch and dinner on Day 5. Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5.

        Daily Totals: 1,215 calories, 70 g protein, 112 g carbohydrates, 30 g fiber, 49 g fat, 1,398 mg sodium


        Day 5

        Breakfast (291 calories, 6 g fiber)

        Snack (31 calories, 4 g fiber)

        • 1/2 cup blackberries

        Lunch (301 calories, 4 g fiber)

        Snack (87 calories, 4 g fiber)

        Dinner (479 calories, 12 g fiber)

        Daily Totals: 1,189 calories, 53 g protein, 148 g carbohydrates, 29 g fiber, 46 g fat, 1,598 mg sodium


        Day 6

        Berry-Kefir Smoothie

        Breakfast (310 calories, 9 g fiber)

        Snack (32 calories, 4 g fiber)

        • 1/2 cup raspberries

        Lunch (357 calories, 12 g fiber)

        Snack (101 calories, 5 g fiber)

        • 1 clementine

        Dinner (472 calories, 22 g fiber)

        Daily Totals: 1,199 calories, 52 g protein, 208 g carbohydrates, 46 g fiber, 27 g fiber, 1,284 mg sodium


        Day 7

        Breakfast (280 calories, 6 g fiber)

        Peanut-Butter Banana Toast

        • 1 slice whole-wheat bread, toasted
        • 1 Tbsp. natural peanut butter
        • 1 medium banana, sliced

        Snack (95 calories, 4 g fiber)

        • 1 medium apple

        Lunch (308 calories, 7 g fiber)

        Snack (112 calories, 3 g fiber)

        • 1 clementine
        • 10 almonds

        Dinner (372 calories, 15 g fiber)

        Evening Snack (55 calories, 2 g fiber)

        Daily Totals: 1,223 calories, 59 g protein, 196 g carbohydrates, 36 g fiber, 29 g fat, 1,875 mg sodium

        Amount of fructan: 1 gram per pear

        Try this: Add a dash of cinnamon to fresh pear slices for a tasty snack.

        Related: Healthy Pear Recipes

        10. Watermelon

        Watermelon Cucumber Basil Seltzer

        Pictured RecipeWatermelon Cucumber Basil Seltzer

        Amount of fructan: 1 gram per cup

        Try this: Sprinkle wedges of watermelon with lime zest and flaky salt.

        Related: Healthy Watermelon Recipes

        Zucchini Lasagna

        Zucchini Lasagna
        1 review
        From:, June 2018

        Roasted zucchini slices stand in beautifully for wheat pasta in this no-noodle lasagna. The simple swap reduces calories and eliminates gluten. It’s also a great way to use up extra zucchini if your plants are prolific.

        Ingredients6 servings

        • 3 large zucchini (3 pounds), sliced lengthwise into ¼-inch-thick strips
        • 1 tablespoon extra-virgin olive oil
        • 12 ounces lean ground beef
        • 1 cup chopped onion
        • 2 cloves garlic, minced
        • 1 (28 ounces) can no-salt-added crushed tomatoes
        • ¼ cup dry red wine
          Chateau Ste. Michelle Columbia Valley Washington Indian Wells Vineyard Merlot 750 ml
          $9.90 for 1 itemThru 07/18
        • 1 teaspoon dried basil
        • 1 teaspoon dried oregano
        • ¾ teaspoon salt
        • ¼ teaspoon ground pepper
        • 1½ cups part-skim ricotta
        • 1 large egg, lightly beaten
        • 1 cup shredded part-skim mozzarella cheese, divided
        • Chopped fresh basil for garnish


        • Prep

        • Ready In

        1. Preheat oven to 400°F. Coat 2 large baking sheets with cooking spray.
        2. Arrange zucchini slices in a single layer on the prepared baking sheets. Roast until just tender, about 20 minutes.
        3. Meanwhile, heat oil in a large skillet over medium-high heat. Add beef and onion; cook,
          Avocado Toast with Egg, Cheddar & Kimchi

          Avocado Toast with Egg, Cheddar & Kimchi

          1 review
          From: EatingWell Magazine, January/February 2016

          In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slice of German-style rye or seeded multigrain from your favorite bakery. To turn this into a portable breakfast, swap the toast for a whole-wheat English muffin or wrap.

          • ½ small avocado, mashed
          • 1 slice whole-grain bread, toasted
          • Pinch of ground pepper
          • 2 tablespoons shredded Cheddar cheese
            Lucerne Medium Cheddar Shredded Cheese 32 Oz
            $6.49 for 1 itemThru 09/01
          • ½ teaspoon extra-virgin olive oil
            Bertolli Extra Virgin Olive Oil 17 Fl Oz
            $9.49 for 1 itemThru 01/01
          • 1 large egg
          • 2 tablespoons coarsely chopped kimchi (see Tip)

          May we suggest
          Pour on the fun with Milk
          Add a tasty touch of nutrition to summer snack time


          • Active

          • Ready In

          1. Spread avocado on toast; season with pepper and sprinkle with cheese. Heat in a toaster oven (or broil) until the cheese is melted.
          2. Meanwhile, heat oil in a small nonstick skillet over medium heat. Crack egg into the pan. Reduce heat to medium-low and cook 5 to 7 minutes for a soft-set yolk. Top the toast with the egg and kimchi.
          • Tip: Look for jars of kimchi near other refrigerated Asian ingredients or near sauerkraut or refrigerated pickles in well-stocked supermarkets or natural-foods stores.

          Nutrition information

          • Serving size: 1 open-face sandwich
          • Per serving: 386 calories; 28 g fat(7 g sat); 9 g fiber; 21 g carbohydrates; 16 g protein; 128 mcg folate; 200 mg cholesterol; 3 g sugars; 1 g added sugars; 558 IU vitamin A; 10 mg vitamin C; 163 mg calcium; 2 mg iron; 359 mg sodium; 629 mg potassium
          • Nutrition Bonus: Folate (32% daily value)
          • Carbohydrate Servings: 1½
          • Exchanges: 1 starch, 1 medium-fat meat, ½ high-fat meat, 3½ fat

          Reviews 1

          stirring and crumbling with a wooden spoon, until the beef is browned, 6 to 8 minutes. Add garlic and cook for another minute. Add tomatoes, wine, basil, oregano, salt and pepper; bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, until thickened, about 10 minutes.

        4. Combine ricotta and egg in a small bowl.
        5. Spread about 1 cup of the tomato sauce in a 9-by-13-inch baking dish. Top with one-fourth of the zucchini slices and then 1 cup sauce. Dollop one-fourth of the ricotta mixture over the top and sprinkle with ¼ cup mozzarella. Repeat to make 3 more layers with the remaining zucchini, sauce, ricotta mixture and mozzarella. Bake until the sauce is bubbling around the edges, about 30 minutes. Let stand for 10 minutes before serving. Garnish with basil.

        Nutrition information

        • Serving size: generous 1 cup
        • Per serving: 360 calories; 17 g fat(8 g sat); 4 g fiber; 19 g carbohydrates; 27 g protein; 62 mcg folate; 103 mg cholesterol; 10 g sugars; 0 g added sugars; 1,799 IU vitamin A; 39 mg vitamin C; 368 mg calcium; 5 mg iron; 534 mg sodium; 1,140 mg potassium
        • Nutrition Bonus: Vitamin C (65% daily value), Calcium (37% dv), Vitamin A (36% dv), Iron (28% dv)
        • Carbohydrate Servings: 1½
        • Exchanges: 3½ medium-fat protein, 3 vegetable, ½ fat

        Bakery On Main via 

        Fri, May 8, 3:20 PM (17 hours ago)

        to me


        The Perfect Recipe For Mom!
        Click above for the full recipe!
        The perfect treat for Mother’s Day! Berry season is just around the corner and these custard tarts are the perfect pair! These vegan fruit tarts are completely gluten-free, easy-to-make, have minimal added sugar, and are absolutely delicious! They are topped with our Sprouted Blueberry Flax Organic Granola!
        Don’t forget about our Celiac Awareness Month Sale
        Add the code at checkout!
        More Quarantine Mother’s Day Gift Ideas & Suggestions from the Experts!