SuperNatural RECIPES

SUPERNATURALSKIN.
COM
1
SUPER-NATURAL RECIPES
Combining the best flavors from around the world in nutritionally super-loaded recipes for
supreme health and longevity.

While traveling the world, Ive collected tasty recipes that remind me of far-away friends and
adventures. Most of the world eats a lot closer to the earth than westerners do. They rely on fresh
seasonal produce instead of prepared helpers. The flavor boost from fresh foods and the local
spices that enhance those flavors, make for simply delicious cuisine. Even though most dishes
seem to utilize the same basic ingredients, the unique spices set each recipe apart. When I eat like
a foreigner my tummy is happy and my taste buds are happy so Im satiated and dont over-eat
(Thats one reason why people around the world are so much leaner than Americans.)
Maintaining a low-glycemic diet filled with fresh fruits and vegetables is the key good health and
radiant skin. When all of the major degenerative diseases are linked to poor diet, theres no better
way to improve your longevity than to eat flavorful, colorful, high quality meals at every sitting.
I suggest using whole grain pastas as much as possible. If using white pasta, be sure to include a
good protein source in the meal, like a grilled chicken breast or fish fillet. Protein and fiber slow
the rate of carbohydrate digestion, preventing an insulin surge, and the fiber helps keep everything
moving.
Not everyone agrees on which oils are the best for cooking. I generally stick with sunflower and
canola for sauting and baking, olive and flax oil for drizzling, and coconut or sesame oil for high
heat cooking. There are studies to support this choice. We do well to use the right oils and stay
away from corn and soybean oils, hydrogenated fats (margarine and shortening), and lard. Oil in
my recipes means olive, sunflower or canola oil.
I depend on a variety of sauces to liven up meals. A soup can be thickened to become a sauce for
pasta. A simple sauce can be used to enhance a salad or a sandwich. I usually have about 4 sauces
on hand that I can use to turn a bland dish into a real crowd pleaser or transform leftovers into a
whole new taste sensation.
When I cook rice or beans, I make a lot. That way I can short-cut all the rest of the recipes for the
week, or freeze some for later. Same goes for meat. Boil or roast 2 chickens instead of just one so
you have plenty of meat for other dishes. Recreating leftovers is the key to overcoming the 4pm
What-am-I-going-to-make-for-dinner? quandary, while saving you time and money.
Food is better than medicine. Garlic, onions and greens can lower cholesterol and prevent cancer.
Dark berries pack a punch of powerful antioxidants and chemicals that balance blood pressure,
blood sugar and cholesterol. Cumin, cayenne, turmeric, ginger and cinnamon fight inflammation
and improve circulation. Beans and whole grains provide B vitamins, protein and bran to enhance
the nervous system, cellular renewal and colon function, respectively. We can balance hormones
that control inflammation and degenerative diseases by increasing flaxseed and fish oils, while
limiting sugar and avoiding questionable sugar substitutes (only stevia root and xylitol pass my
test.).
As cooks, we must perform a balancing act with every meal. The following recipes show you how
easy it is to do just that. These are my familys favorites. I hope you enjoy them too.
SUPERNATURALSKIN.COM
2
TABLE OF CONTENTS

SUPERNATURAL SKIN & BODY BALANCING MEALS ................................................................... 4
SPANISH RICE ................................................................................................................................................... 5
BIRYANI CHICKEN & RICE ........................................................................................................................ 6
SALMON FRIED RICE .................................................................................................................................... 7
GREEN COCONUT RICE .............................................................................................................................. 8
BULGUR WHEAT ............................................................................................................................................. 9
QUICK POLENTA ..........................................................................................................................................10
SPINACH AND CHICK PEAS .....................................................................................................................11
CUBAN BEANS AND PEPPERS ................................................................................................................12
SUKUMA WIKI (KENYAN GREENS)......................................................................................................13
CURRIED CABBAGE.....................................................................................................................................14
CABBAGE POTATO MEDLEY ..................................................................................................................15
ROASTED SWEET POTATOES WITH ROSEMARY ..........................................................................16
LENTIL AND GOAT CHEESE SALAD ...................................................................................................17
ZESTY ROWN RICE AND BLACK BEAN SALAD ..............................................................................18
MOROCCAN STYLE BULGUR AND CHICKPEA SALAD ...............................................................19
GINGER SALMON WRAPS .........................................................................................................................20
BURGUNDY TROUT .....................................................................................................................................21
ZANZIBAR FISH .............................................................................................................................................22
SPICE ISLAND CHICKEN RICE SOUP ...................................................................................................23
LENTIL GARLIC SOUP ................................................................................................................................24
BEST BORSCHT EVER .................................................................................................................................25
CARROT GINGER SOUP .............................................................................................................................26
CREAM OF ZUCCHINI SOUP ....................................................................................................................27
SWEET POTATO SOUP ................................................................................................................................28
MARVELOUS VERMICELLI .......................................................................................................................29
BROCOLLI PASTA .........................................................................................................................................30
PAD THAI ..........................................................................................................................................................31
PEPPER SAUT ...............................................................................................................................................32
SALSA ROSA FORT .....................................................................................................................................33
CILANTRO SAUCE ........................................................................................................................................34
PESTO SAUCE .................................................................................................................................................35
CHILE & CHEESE BREAKFAST SOUFFLE ..........................................................................................36
SUPER POWER BLUEBERRY PANCAKES............................................................................................37
3
BETTER BANANA BREAD .........................................................................................................................38
CARROT ZUCCHINI SPICE BREAD .......................................................................................................39
HONEY BRAN MUFFINS ............................................................................................................................40
UNIVERSAL CHOCOLATE CAKE ...........................................................................................................41
CHOCOLATE CREAM FROSTING ..........................................................................................................42
HOMERUN COOKIES ..................................................................................................................................43
SPECIAL POWDER MILKSHAKE ............................................................................................................44
SUPER FIBER SMOOTHIE ..........................................................................................................................45
ARBONNES GO EASY! VANILLA PROTEIN SHAKE .....................................................................46
FIGURE 8 JUST GO! ORANGE FIBER SHAKE ...............................................................................47
4
SUPERNATURAL SKIN & BODY BALANCING MEALS

My AWESOME Morning Elixir: Make a cup of Green Tea and add fresh-squeezed lime, 1 tsp
honey and 2 Tbsp aloe vera juice (sprinkle with cayenne!). This unique combination will pump you up
with energy while cleaning out and balancing your digestive tract, freshening your breath, and balancing
your pH. Drink upon risingbefore anything else. You wont even want a cup of coffee!

Throughout the day, drink Arbonne Figure 8 Detox Tea or other skin-soothing herbal tea. Try White tea
with Pomegranate & Hibiscus. Dont forget to drink your 8-10 glasses of water every day.

Breakfast Ideas:

Old Fashioned Oatmeal: 1 c old fashioned oats, 2 c. water, c chunky apple sauce (optional), 1 t. butter,
t. salt, 2 t. brown sugar or 2 T. maple syrup, 1 t. cinnamon, 2 T. organic raisins. Cook over low heat.

Raw Oats: 1 c. old fashioned oats (or other rolled grains) soaked overnight or for at least 1/2 hour in
cold water, juice or milk. Add any or all of the following: 2T cinnamon applesauce, c. soy, rice or
almond milk, chopped pecans, dried fruits or sweetened granola. If using cow milk, sweeten with maple
or berry syrup, or a teaspoon of all-fruit preserves (no sugar added)

Omelet with fresh vegetables and a sprinkle of cheese (optional)

Wholegrain toast with hummus spread, boiled egg, cucumber slices, black olives (Can process any can of
seasoned beans to create a tasty bean spread.)

Rainbow of Fresh Fruit, especially berries, atop a cup of Greek-style yogurt sweetened with honey, and a
sprinkle of granola or ground flaxseed.

Lunch Formula:

Rainbow of Mixed Vegetables, cooked to crisp/tender in a tablespoon of olive oil. (Season with fresh
herbs.)

4-6 oz broiled wild salmon or organic free-range chicken breast OR
Tortilla wraps of warmed dinner leftovers with a leaf of romaine for crunch, spread with sauce OR
Bowl of hearty soup with whole grain bread

Salad of leafy greens with vine-ripened tomato, olive/flax oil and lemon, salt and pepper

Colorful fruit for dessert. (Always eat fruit after protein to keep insulin reactions down.)

Plenty of water: 8 10 cups/day

Replace or Fortify your meals with ARBONNE FIGURE 8 GO EASY Vanilla Protein Shake
Powder:

1 scoop provides 18 grams of protein, 1.5g of fat and 8 grams of carbohydrate. Only 110 calories.
See page 46.
5

SPANISH RICE
This has got to be one of the tastiest and easiest recipes Ive ever made. Its a one-pot meal, making
it great for potlucks where its always a hit. I like to serve it as a side for taco night or with grilled
meat. The spices give it just the right touch of Latin flavor.

INGREDIENTS
2 tablespoons oil
1 cup uncooked brown rice
1 onion, chopped
1/2 green bell pepper, chopped
2 cups organic low sodium chicken broth (or water)
1 (10 ounce) can diced tomatoes with green chiles
1 tablespoon chili powder
teaspoon ground cumin (optional)
2 tablespoons chopped parsley (optional)
1 teaspoon salt

DIRECTIONS
1. Heat oil in a deep skillet or heavy stock pot over medium heat. Saute rice, onion, and bell
pepper about 5 minutes or until onions are tender.
2. Stir in broth, tomatoes/chiles, chili powder, (cumin, parsley) and salt. Reduce heat, cover,
and simmer for 40 minutes, or until rice is cooked and liquid is absorbed.
6
BIRYANI CHICKEN & RICE
Since we dont have Trader Joes overseas, I sometimes try to re-create their yummy mixes. Try this
Asian-inspired dish on for size.

INGREDIENTS
2 tablespoons oil
2 large onions, chopped
2 cloves garlic, minced
1 each, green, yellow and red bell peppers, chopped (may use frozen strips, chopped)
1 tablespoon tomato paste or cup tomato sauce
2 tablespoons brown sugar
1 cup raisins
1-2 tablespoons curry powder
1 cup organic low sodium chicken broth
1 bay leaf
1 teaspoon salt
Pepper to taste
1 tablespoon chopped fresh parsley
1 cup frozen peas
2 cups pre-cooked brown rice or copy the Spanish Rice recipe cooking method
2 cups precooked, chopped chicken or brown 2 lbs boned, skinned, thighs first

DIRECTIONS
1. In a deep skillet, over low heat, saut the onions, garlic and peppers in oil 5 minutes. Add the
tomato paste, sugar, raisins, curry powder, chicken stock, bay leaf, salt, pepper and parsley
and peas. Simmer 15 minutes. (May serve this over rice or chicken or go to step 2.)
2. Add pre-cooked rice and chicken and simmer another 5 minutes. Remove bay leaf and serve.

7
SALMON FRIED RICE
Fried rice is a staple in our family. I can put just about anything in it and it always turns out great.
Try this salmon one for a change of pace.

INGREDIENTS
5 cups pre-cooked brown rice
2 tablespoons oil
small onion, chopped fine
2 eggs, beaten
1 green onion, chopped
4 oz smoked, canned or pre-cooked salmon, chopped
cup frozen peas
1 tablespoon low sodium soy sauce
salt and freshly ground pepper to taste
2 tablespoons flax oil

DIRECTIONS
1. Heat oil in a deep skillet over medium heat. Saut onion until transparent, add eggs and
scramble. Add green onion and rice and saut for a few minutes, stirring constantly. Add
salmon and peas to heat through.
2. Sprinkle with soy sauce and season with salt and pepper. Stir in flax oil before serving.

Variations: Sprinkle with Asian rice seasoning (Furikake) for added flavor.
Delete salmon and peas and add 1 teaspoon chili powder and a can of black beans
to give rice a south-of-the-border taste. Sprinkle with cayenne or a scoop of salsa.
Top with fresh cilantro. Great for breakfast!

8
GREEN COCONUT RICE
I can never get enough ginger or coconut. This recipe is a rendition of one I found in a magazine
many years ago. If you love Thai food, this is a great accompaniment and a nice change from regular
rice.

INGREDIENTS
2 tablespoons coconut or vegetable oil
2 tablespoons fresh ginger, peeled, minced
2 cups brown jasmine/basmati rice
3 cups water
1 can light coconut milk, divided
1 teaspoon plus teaspoon salt
1 lime, juiced
1 bag frozen, chopped spinach, thawed
1 tablespoon sugar, xylitol or stevia powder
teaspoon hot pepper sauce or 2 tablespoons green curry paste (optional)
teaspoon mint leaves

DIRECTIONS
1. Heat oil in saucepan over medium heat. Saut ginger and rice for 30 seconds. Stir in water,
half the can of coconut milk and 1 teaspoon salt and bring to boil. Cover, reduce heat and
cook 30 minutes, or until tender.
2. Puree rest of coconut milk, teaspoon salt, 1 tablespoon lime juice, the spinach and 1
teaspoon sugar in a blender.
3. Fold puree into rice and serve.
9
BULGUR WHEAT
I was given this recipe by a dear Canadian friend married to a Lebanese gentleman living in Cyprus.
They both cook and blend their cultures to create delightful dishes. Bulgur is a staple in many parts
of the world, each nationality adding its own touch to the dish.

INGREDIENTS
2 tablespoons oil
1 teaspoon butter
1 medium onion, chopped
1 carrot, grated (optional)
3 cups organic low sodium chicken broth
1 tablespoon tomato paste (optional)
teaspoon salt
2 cups bulgur (cracked) wheat

DIRECTIONS
Heat oil and butter in saucepan over medium heat. Saut onion until transparent. Add carrots
or other vegetables and saut lightly. Add broth, tomato paste and salt and bring to boil.. Add
bulgur and let it boil for 1 minute. Turn off heat, cover and let rest 15 minutes. Fluff with fork
before serving.
Note: for every cup of bulgur, use 1 cups water or broth. Whole wheat couscous is an
acceptable alternative to bulgur. Follow package directions.
10
QUICK POLENTA
Once I discovered how quick and easy it is to make polenta using a microwave, Im never at a loss
for a filling side dish.

INGREDIENTS
1 cup yellow corn meal
3 cups water
1 tablespoon olive oil or butter
teaspoon salt
1
/3 cup grated cheese (optional)
cup hot or mild peppers (optional)

DIRECTIONS
In a 3 quart casserole, mix everything except cheese. Cover and microwave on HIGH for 5
minutes; whisk. Cover and cook on HIGH 4-7 minutes, or until all the water is absorbed;
whisk again. Stir in any optional ingredients before serving.
Note: Hominy Grits can be cooked the same way. You can spoon polenta or grits into a (pre-
oil-sprayed) mold and let stand 10 minutes. Unmold on a serving platter and surround with
meats, vegetables, or saucy greens.
11
SPINACH AND CHICK PEAS
When we dont know what to make for dinner, this easy prep, vitamin-filled dish often gets thrown
together. It rests nicely next to grilled meat. My son came up with it and its now a family favorite.

INGREDIENTS
2 cups (one can) chick peas
2 cups frozen, chopped spinach
1 cup organic low sodium chicken broth
1 tablespoon olive oil
1 teaspoon dried oregano
teaspoon garlic powder
1 lemon, juiced
Salt and pepper

DIRECTIONS
In a saucepan over medium heat, combine drained chick peas, spinach (frozen or thawed), and
broth. When heated through, transfer to a serving dish and mix in the rest. Serve warm or at
room temperature.
Note: this recipe is easily doubled just by adding another can of chick peas.

12
CUBAN BEANS AND PEPPERS
A little island flavor gets the taste buds dancing. I like to make a big pot of black beans flavored this
way and freeze bags of them for easy dinner prep. Theyre also handy for mixing with some of the
other rice dishes Ive included.

INGREDIENTS
bag frozen mixed bell peppers
1 medium onion, chopped
1 tablespoon oil
1 can Cuban-style black beans or black beans flavored with chili powder, cumin, and lemon
1 lime

DIRECTIONS
Heat oil in saucepan over medium heat. Saut onions and peppers until tender. Add beans and
heat through. Serve over brown rice or whole grain penne pasta. Squeeze a little lime over it.
13
SUKUMA WIKI (KENYAN GREENS)
This name literally translates to stretch the week and is often made with cassava or potato leaves.
This is a delicious way to incorporate greens into your diet. Theyre not only good for you, they taste
great! The Kenyans serve this over Ugali or corn mush cooked into a ball, and eat it with their
fingers.

INGREDIENTS
2 tablespoons oil
1 teaspoon butter
1 onion, chopped
1 tomato, chopped
1 bunch swiss chard, de-stemmed, chopped small or shredded
1 bunch collard greens, de-stemmed, chopped small or shredded
1-2 cups organic low sodium chicken broth or MSG-free bouillon and water
1 tablespoon lemon juice
teaspoon salt
teaspoon sugar
Pinch each of oregano

DIRECTIONS
1. Heat oil and butter in large saucepan over medium heat. Saut onion until soft, add tomato
and cook until soupy. Add greens, broth and seasonings. Cover and cook over low heat for
about 15 minutes until greens are very tender. Stir well.
2. Serve as a side dish or over any whole grain base such as bulgur, couscous, rice or corn meal
mush (polenta).
14
CURRIED CABBAGE
This dish is an old favorite with a twistits also typically served atop Ugalibut we also like it with
cornbread. My housemaid in Kenya made this for the staff and it became one or our favorites too.
Once the cabbage is shredded, the rest is a piece of cake.

INGREDIENTS
2 tablespoons oil
1 teaspoon butter
1 onion, chopped
1 tomato, chopped
4 cups green cabbage, shredded
1-2 cups organic low sodium chicken broth or MSG-free bouillon and water
2 tablespoons curry powder
teaspoon each of salt and sugar
2 tablespoons cream or yogurt (optional)
cup chopped apples and/or raisins (optional)

DIRECTIONS
1. Heat oil and butter in large saucepan over medium heat. Saut onion until soft, add tomato
and cook until soupy. Add cabbage, broth, seasonings and optional ingredients. Cover and
cook over low heat for about 20 minutes until cabbage is very tender. Stir well.
2. Serve as a side dish or over any whole grain base such as bulgur, couscous, rice or corn meal
mush (polenta).
15
CABBAGE POTATO MEDLEY
Cabbage is one of the cruciferous vegetables that guards against cancer. This recipe, reminiscent of
Ireland, is a great way to incorporate more cabbage into your diet while adding some hearty flavors to
a meal with boiled or roasted meats.

INGREDIENTS
2 tablespoons oil
1 teaspoon butter
1 onion, chopped
5 medium-sized red potatoes, diced
head cabbage, chopped
2 carrots, peeled and sliced
2 stalks celery, sliced (optional)
1 teaspoon salt
1 cup water
Prepared mustard

DIRECTIONS
Heat oil and butter in large saucepan over medium heat. Saut onion (and celery) until soft, add
the rest. Cover and cook over low heat for about 25 minutes until potatoes are very tender.
Serve with some mustard on the side.
Note: add caraway seeds or celery seeds for variety.
16
ROASTED SWEET POTATOES WITH ROSEMARY
Root vegetables are incredibly satisfying roasted with a little olive oil and herbs. This recipe is so easy
and delicious you will be making it for many years to come. A friend brought this to a Thanksgiving
potluck and it was a welcome alternative to the mushy sweet potatoes swimming in sugar syrup and
marshmallows we usually see. (Rosemary blends perfectly with the other Thanksgiving flavors.)
Sweet potatoes are rich in Vitamin A and other carotenoids which are necessary for healthy eyes, skin
and lungs.

INGREDIENTS
3 tablespoons olive oil
3 large sweet potatoes, peeled and chopped
1-4 cloves garlic, diced or crushed
1 teaspoon salt
1-2 tablespoons rosemary
Pepper to taste

DIRECTIONS
Heat oven to 400F. Prepare sweet potatoes. Place in bowl (preferably a large Tupperware
bowl). Add everything and mix to coat (put a lid on and shake it well). Spread evenly on a
cookie sheet and bake for 20 minutes or until fork-tender. Immediately pour into a nice baking
dish and cover until ready to serve.
Note: You can use other spices instead of rosemary. Try chili powder, lemon zest, oregano,
Mrs. Dash or Lawrys Season Salt (adjusting salt in recipe).
17
LENTIL AND GOAT CHEESE SALAD
What an uncommon combination, but its fabulous and I hope you give it a try.

INGREDIENTS
cups lentils
teaspoon salt
teaspoon pepper
2 tablespoons roasted red peppers, chopped
1 clove garlic, minced
2 tablespoons cilantro, chopped
1 tablespoon red onion, chopped
2 tablespoons chives or green onion tips, chopped
teaspoon paprika
teaspoon cumin
1 teaspoon olive oil
1 lime, juiced
3 ounces goat cheese, at room temperature
2 red lettuce or radicchio leaves for garnish

DIRECTIONS
1. In a saucepan over medium heat, cook the lentils, salt, and black pepper in 1 cups water.
Cover and bring to boil, then simmer for 20 minutes or until tender. Remove from heat and
drain.
2. Combine the lentils with the red peppers, garlic, cilantro, onion and chives. In another bowl
combine the paprika, cumin, olive oil and lime juice. Toss together.
3. Fold in goat cheese before serving. Arrange leaves on plate and top with lentil salad.
18
ZESTY ROWN RICE AND BLACK BEAN SALAD
Citrus and cilantro pack a punch of flavor when mixed in this hearty salad.

INGREDIENTS
1 cup green onions, minced, divided
1 cup cilantro, minced, divided
teaspoon ground cumin
1
/3 cup orange juice
3 tablespoons extra virgin olive oil
2 tablespoons rice vinegar
1 tablespoons grated orange peel
1 can black beans
4 cups cooked brown rice
cup toasted pine nuts, walnuts or pecans, chopped (optional)
salt & freshly ground black pepper

DIRECTIONS
1. Take cup of onion and cup of cilantro and place in blender cup or food processor
bowl. Add next 5 ingredients up to black beans and process until smooth.
2. Mix everything together, adding juice mixture last, cover and chill before serving.
19
MOROCCAN STYLE BULGUR AND CHICKPEA SALAD
Fresh mint gives this dish a wonderful aroma. The flavors blend delectably on the tongue,
transporting you to another world where the sights and sounds of Morocco stimulate the senses. Try
any other dried fruits in place of cranberries (raisins, currants, cherries, apricots) or toss in some
pomegranate seeds when in season.

INGREDIENTS
2 tablespoons fresh lime juice
1 tablespoon extra virgin olive oil
teaspoon salt
teaspoon ground cumin
teaspoon ground coriander
teaspoon freshly ground black pepper
3 cups boiling water
2 cups bulgur
cup matchstick cut carrots
1
/3 cup dried cranberries or orange-flavored Craisins
3 tablespoons slivered almonds or pecans, toasted
2 teaspoons fresh mint leaves, chopped (can substitute 1 package peppermint tea)
1 can chickpeas, drained

DIRECTIONS
1. Combine boiling water and bulgur in a large bowl. Cover and let stand 20 minutes or until
liquid is absorbed.
2. Whisk together first 6 ingredients in a bowl.
3. Mix everything together, adding juice mixture last, cover and chill before serving.
20
GINGER SALMON WRAPS
We usually grill extra salmon, making sure theres plenty for leftovers. I recently created this recipe
and decided its a keeper. You can make it with canned salmon too, but be sure to drain it well.

INGREDIENTS
1 cups cooked salmon, flaked
2 heaping tablespoons mayonnaise
1 tablespoon ginger, peeled and minced
1 tablespoons green onions (green part only), chopped (optional)
1 tablespoon cilantro, chopped (optional)
1-2 teaspoons wasabi paste (optional)
4 tortillas for wrapping
4 leaves red leaf lettuce or romaine
lemon
salt and pepper

DIRECTIONS
Mix salmon, mayonnaise, ginger, green onions and wasabi. Arrange tortillas with a lettuce leaf
open vertically on the right side. Fill leaf with cup salmon salad. Sprinkle with lemon, salt
and freshly ground black pepper. Roll up right to left. Stab with toothpick to keep in place.
21
BURGUNDY TROUT
Did you think only white wine went with fish? Well, trout isnt just any fish! This recipe shows how
well red wine can deliver a wonderful taste sensationcomplements to With a Jug of Wine. Many
parts of the world have fresh trout available and weve used this recipe again and again throughout
our travels.

INGREDIENTS
6 whole cleaned brook trout (or tilapia)
1 lemon
salt and pepper
1 clove garlic, halved, then minced
2 tablespoons green onions, chopped
2 tablespoons parsley, chopped (saving a few leaves for garnish)
1 tablespoon celery leaves, chopped
teaspoon thyme
2 cups Burgundy wine
2 tablespoons butter, divided
1 teaspoon flour

DIRECTIONS
1. Heat oven to 350. Clean 6 trout and wash quickly in cold water with a little lemon juice
mixed in. Season trout with salt and freshly ground black pepper on both sides.
2. Rub garlic half around bottom of baking dish; mince garlic and add to dish. Lay trout in the
dish and sprinkle onions, parsley, celery leaves and thyme over them. Pour Burgundy on top
and dot with butter. Bake for 15-20 minutes, basting often for best flavor. Sprinkle with
lemon juice.
3. Carefully pour liquid out of baking dish (may have to remove fish first) into a saucepan.
Reduce over high heat to about 1 cups liquid. Thicken with flour creamed with 1
tablespoon butter. Pour sauce over trout and garnish with parsley.
22
ZANZIBAR FISH
As you may guess, I borrowed this recipe from a restaurant in Zanzibar, Tanzania. Zanzibar is a
spice island and the smell of ground cloves wafts through the air as you drive along the winding
roads. This dish thrills the tongue with exotic island flavor.

INGREDIENTS
8 green bananas or plantains
2 tablespoons oil
1 teaspoon butter
2 onions, chopped
3 tomatoes, chopped
teaspoon ground cardamom seed
cup coconut powder or 1 cup coconut milk
4 boneless fish fillets, Tilapia works well
1 teaspoon salt

DIRECTIONS
1. Fill a large pan with water and bring to boil. Poke bananas with a fork or slit with a knife a
couple of times then place in boiling water (still in skins). Cook until skins start to split,
about 15 minutes. Pour off water. Remove (hot) skins with knife and fork and keep
bananas warm.
2. Heat oil and butter in large skillet over medium heat. Saut onion until soft, add the
tomatoes and cook until soupy. Add the rest. Spoon sauce over the fish. Simmer over low
heat until the fish is fork-tender (about 10 minutes turning the fish over half way through).
3. Quarter the bananas, serve the sauce and fish over them.
Note: Try adding pureed pumpkin to the sauce. May also use cup pureed red bell pepper
sauce in place of tomatoes.
23
SPICE ISLAND CHICKEN RICE SOUP
When you get the travel bug, but just cant get away, make yourself some of this delicious soup and
youll be content to stay home and finish it off! I made this one up and it stuck with us. Youll see
why.

INGREDIENTS
1 tablespoon butter
1 tablespoon vegetable or olive oil
1 large onion, chopped
4 stalks celery, diced
2 pounds chicken thighs, boneless, skinless, trimmed, and chopped (may use chunk chicken)
2 tablespoons coconut oil
4 cups organic low sodium chicken stock or MSG-free bouillon and water
1 can coconut milk
1 stalk lemon grass or lime leaves
1 (4 ounce) can green chilis
1 cup salsa verde
3 cups cooked brown rice (or 1 uncooked; increase liquid by 3 cups)
1 teaspoon salt
Freshly ground black pepper
teaspoon ground allspice or sprinkle on each bowl individually

DIRECTIONS
1. In heavy skillet over medium heat, saut onions and celery in butter and oil until soft.
Transfer them to a stock pot.
2. In same skillet, brown chicken in coconut oil. Transfer chicken to stock pot. Pour about 1
cup of chicken broth or water into skillet and soften the brown bits stuck on the bottom.
Pour that into stock pot too.
3. Add all the other ingredients and simmer for about 20 minutes. Serve with allspice.
24
LENTIL GARLIC SOUP
This is the one dish I could eat every day. I found a variation of this in an international cookbook
left in my dorm at college. With a few improvements, its been a staple in our kitchen ever since.
Pressure cooker to the rescue and weve got dinner in 20 minutes.

INGREDIENTS
2 cups lentils
2 tomatoes, chopped or 1 can diced tomatoes
4 garlic cloves, minced
2 onions, chopped
1 tablespoon butter (optional)
1-2 teaspoons salt
1 tablespoon cumin
Lemon wedges

DIRECTIONS
Add all ingredients to a pot (except for cumin and lemon) and cook until lentils are soft, about
25 minutes. If you use a pressure cooker, you can have this soup ready in 10 minutes. Stir in
cumin. Serve with lemon wedges.
Note: Can add pureed spinach or shredded carrots as well.
25
BEST BORSCHT EVER
Ive never made a better borscht than this one which is said to have come from Russia, passed
through Turkey and landed in the USA. The whole family devoured this colorful soup without one
complaint. I was stunned! This soup fulfills the violet color of the rainbow with its hot pink and
purple pigments. Red beets and cabbage have incredible nutritional powers for the whole body.
Youll feel the difference after just one bowl.
INGREDIENTS
2 large beets or 2 cans unflavored beets
3 tablespoons butter
1 cups onions, chopped
1 celery stalk, chopped
3 cups red cabbage, coarsely chopped
1 cups grated red potatoes
1 large carrot, peeled and grated
cup prepared beef gravy or low
sodium beef bouillon
2 tablespoons tomato paste
4 cups water
1 teaspoon caraway seeds
teaspoon dill weed
1 tablespoon apple cider vinegar
1 tablespoon honey
2 teaspoons salt
black pepper to taste
Strained Yogurt (Lebanese or Greek-
style) or Sour Cream for garnish
Chopped tomatoes for garnish

DIRECTIONS
Precook 2 large whole beets (with about 1 inch of stem left on) until soft. Peel and dice. (I use
dish gloves or cover hands with cooking oil to prevent stains while handling.)
Get out a food processor and start shredding (you can also shred the raw beets without having
to precook them first). If you dont have a food processor, then start grating or slicing thin.
Its an excellent workout for those flabby underarm muscles.
1. Melt butter in a large stock pot. Add onions and cook until soft. Add the rest of the
ingredients, but not the garnishes, and cook until soft, about 30 minutes. Add more water
if necessary. By using a pressure cooker, you can cook this in 10 minutes.
2. Optional: Sear a steak, chop it up and add the meat. Make a gravy from the pan drippings
and add that too (instead of the prepared gravy or bouillon).
3. Serve with a dollop of strained yogurt or sour cream with some chopped tomatoes and
pinch of dill weed on top.
26
CARROT GINGER SOUP
This recipe came from the ambassadors wife in Nicosia, Cyprus. She served it at Bunco and it was a
real winner. Using a pressure cooker makes it quick and easy to prepare. Its brimming with
antioxidants along with the anti-inflammatory properties of ginger and curry.

INGREDIENTS
1 lbs. carrots cut in 1 inch pieces
6 tablespoons butter (or cup vegetable oil and 2 tablespoons butter)
cup fresh ginger, (pealed with spoon), chopped fine
3 garlic cloves, minced
1 large onion, chopped
2 tablespoons fresh lemon juice
pinch curry powder
1 cup dry white wine (not chardonnay)
salt and pepper to taste
2 tablespoons green onion tips

DIRECTIONS
1. In soup pan cook carrots in 4 cups of stock until very soft, about 45 minutes to an hour (or
pressure cook for 7 minutes).
2. Melt butter in a heavy pan over medium heat. Add ginger, garlic, and onion and saut until
onion is transparent.
3. Put carrots, some broth and onion mixture in a blender and process until smooth.
4. Pour back into soup pan and add the rest of the ingredients. Simmer for 5 minutes and
serve.
27
CREAM OF ZUCCHINI SOUP
I discovered this recipe at a dinner party in Santiago, Chile. My kids beg me to make this. Its easy,
uses only 2 dishes and is ready in 20 minutes.

INGREDIENTS
1 cup organic low sodium chicken broth or MSG-free bouillon and water
2 cups chopped zucchini
cup tomato juice
1 tablespoon finely chopped onion
1/8 teaspoon dried basil
1 package cream cheese

DIRECTIONS
Cook all but cream cheese for about 20 minutes or until zucchini is very soft. Place in blender
or food processor with cream cheese and puree until smooth.
28
SWEET POTATO SOUP
I recreated this recipe after tasting a similar concoction at the Parkway Grill in Pasadena, California.
Quick, versatile and packed with vitamins, its been a hearty favorite ever since.

INGREDIENTS
2 cups pre-cooked, mashed sweet potato or pumpkin
2-3 cups water
cup low fat milk
cup cream
cup white wine (not chardonnay)
1 tablespoon butter
cup chives or green onion tops, finely chopped
pinch of paprika and/or cayenne pepper to taste

DIRECTIONS
In a heavy stock pot over medium heat, mix all the ingredients together and bring to a simmer.
Do not boil. Let simmer about 5 minutes. Add more or less water to preferred consistency.
May leave it saucy to put over rice or pasta. Presents nicely in a serving bowl with chives and
cayenne sprinkled on top.
29
MARVELOUS VERMICELLI
We first tasted this incredible dish while staying in a self-catered lodge in Kenyas Amboseli National
Park. After we ate it for breakfast, lunch and dinner, I had to have the recipe! Careful, its addictive!

INGREDIENTS
10 oz. rice vermicelli
2 cups precooked chicken meat, shredded (or 1 breast)
lb. fish fillet (tilapia or turbot) cut into small pieces
2 tablespoons light soy sauce
teaspoon pepper
1 tablespoon chopped fresh ginger
cup vegetable oil
3 carrots, grated
3 eggs, beaten
salt

DIRECTIONS
1. Cook vermicelli in lightly salted boiling water according to package directions. Drain. Rinse
quickly under cold water. Drain again. Set aside
2. Sprinkle chicken and fish with 2 teaspoons soy sauce, pepper, garlic and ginger
3. In large wok or skillet, heat 3 tablespoons oil over med-high heat and briefly stir-fry carrots.
4. Add chicken and fish. Cook 3-4 minutes, stirring carefully until fork-tender. Sprinkle with 1
teaspoon soy sauce.
5. Break in eggs and mix vigorously until crumbly. Remove mixture and keep warm.
6. In same pan, heat remaining oil over medium heat and add vermicelli in small quantities.
Cook for a few minutes, flipping with tongs, then drizzle with remaining soy sauce.
7. Return meat mixture to wok. Lower heat and mix together. Serve with more soy sauce, hot
sauce and/or chutney.
30
BROCOLLI PASTA
Throw together this easy dinner recipe the whole family with enjoy. From stove to table in about 20
minutes.

INGREDIENTS
12 oz. whole wheat angel hair pasta
2 teaspoons butter, divided
1 tablespoon oil
1 clove garlic, minced
2 carrots, shredded or sliced
2 cups frozen broccoli florets, thawed
1-2 cups cooked chicken, chopped
1 tablespoon chopped fresh basil
2 tablespoons parmesan cheese

DIRECTIONS
1. Cook pasta according to package instructions. Drain, dot with 1 teaspoon butter, keep
warm.
2. In a heavy skillet, heat 1 teaspoon butter and oil. Add garlic and carrots and saut briefly.
Mix in broccoli, broth, chicken and basil and heat through. Remove from heat and toss into
pasta along with parmesan.
31
PAD THAI
I love to make this for company. Its easy to whip up and it feeds a whole crew. Add a salad and the
meal is complete.

INGREDIENTS
12 oz. wide rice noodles or whole wheat angel hair pasta, prepared
1 tablespoon soy sauce
1 tablespoon natural peanut butter
teaspoon hot sauce (optional)
1 teaspoon corn starch (optional)
pound chicken, diced or 1-2 cups cooked chicken, chopped
2 teaspoons dark sesame oil
1 red bell pepper, chopped
1 teaspoons ginger, minced
1 cup sugar snap peas
2 tablespoons peanuts, chopped
2 tablespoons green onions, chopped

DIRECTIONS
1. Cook pasta according to package instructions. Drain, run cold water over and keep warm.
2. In a bowl, mix the broth, soy sauce, peanut butter, hot sauce and corn starch. Set aside.
3. In a heavy skillet, heat sesame oil. Add chicken and stir fry until opaque. Add red peppers
and saut 3 minutes. Add the garlic, ginger and peas and saut a few more minutes. Pour
broth sauce in and heat through. Toss in pasta. Serve with peanuts and green onions as
garnish.
32
PEPPER SAUT
A colorful accompaniment to any dinner. This dish can also top your favorite pasta. Its high in
vitamins and minerals and bursts with flavor.

INGREDIENTS
6 colorful peppers, cut in large pieces (not green peppers)
2 red onions, sliced into strips
1 teaspoon butter
1 tablespoon vegetable oil
1 tablespoon olive oil
3 tablespoons balsamic vinegar
1 garlic clove, minced
1 handful fresh basil, chopped
cup water (may reduce water and add more olive oil if desired)
teaspoon salt
pinch of pepper
cup organic raisins, preferably sultanas
1 can pitted olives

DIRECTIONS
1. In a hot large pan over a medium heat, combine peppers, onion, oil and butter; saute for 3
minutes. Reduce heat to medium-low and continue cooking, stirring occasionally, until the
onions and peppers soften. Remove from heat.
2. Scoop out about cup peppers and 2 tablespoons onion and put in blender or food
processor with olive oil, balsamic vinegar, crushed garlic clove, salt, pepper, water, and basil.
Mix with peppers while still hot. Add raisins and olives and mix thoroughly.
Note: This dish tastes better if made ahead of time, as it allows the flavors to blend and the
raisins to soften. Can be served warm or at room temperature.
33
SALSA ROSA FORT
(Zesty Red Pepper Sauce)
I always keep a jar of roasted red peppers on hand. Whip this sauce up in a few minutes and spoon
it over your favorite pasta. Its a great substitute for tomato-based pasta sauces. Leftovers are turned
into spread for sandwiches.

INGREDIENTS
1 slice soft whole wheat (or white) bread
1
/3 cup red wine vinegar
1 jar roasted red peppers (not in vinegar), drained or 4 large freshly roasted peppers
1 small garlic clove, minced
teaspoon cayenne pepper (optional)
freshly grated pepper
cup olive oil

DIRECTIONS
1. Soak bread in vinegar for 5 minutes.
2. Pour peppers into food processor. Add seasonings. Squeeze out the piece of soaked bread
and toss it in too (discarding the vinegar). Process until smooth. Add the oil and blend well.
Note: if the fresh garlic is too strong, either heat it (to release the heat) or use teaspoon
garlic powder.
34
CILANTRO SAUCE
Cilantro has such a short fridge-life that I love to use it up fast with this great all-purpose sauce
adjusted from the South Beach Diet recipes. This is a great salad dressing, sandwich spread, raw
vegetable dip or sauce for cooked vegetables (especially cauliflower and peas). Cilantro naturally
removes heavy medals like mercury from the body, and this is a tasty way to get lots of fresh cilantro
without being overpowered by it.

INGREDIENTS
cup mayonnaise
cup packed cilantro leaves and stems
1 tablespoon fresh lemon or lime juice
1 small garlic clove, minced
1 teaspoon soy sauce

DIRECTIONS
Stuff all ingredients into a blender cup or small food processor bowl and process until smooth.
May thin with a little water. Store in tightly sealed container in fridge.
35
PESTO SAUCE
Fresh pesto makes anything from a jar seem sub-par. We spread pesto on sandwiches, blend it with
cream cheese for wraps or layer it between two tortillas and cut them like a pie for yummy snack
wedges. We dollop it on hot pasta and let it melt into the noodles, and we flavor sauces and stews
with a tablespoon or two. Basil, by nature, is packed with therapeutic properties.

INGREDIENTS
15 pecan halves*
teaspoon sea salt
5 black pepper corns or equivalent freshly ground black pepper
3 medium garlic cloves, minced
stick butter
cup extra virgin olive oil*
6 handfuls fresh basil leaves (about 3 cups)
4 ounces freshly grated Parmesan cheese*
4 ounces freshly grated Romano or more Parmesan

DIRECTIONS
In a small food processor bowl blend pecans, sea salt, pepper and garlic until fine. Add butter
and process until smooth; add oil and blend. Add basil leaves a handful at a time, blending
between additions. Finally, add cheese and process well. May thin with more oil. Store in
tightly sealed container in fridge.
Note: May substitute 1 tablespoon sunflower butter for nuts. May substitute pre-grated
Parmesan for fresh, or even use 8 ounces shredded pizza cheese (not mozzarella). Some
recipes triple the olive oil, so you can adjust to your liking.
Shortcut: purchase a small jar of prepared pesto and put it in a food processor along with 2
handfuls of fresh basil, cup olive oil and cup of grated pizza cheese.
36
CHILE & CHEESE BREAKFAST SOUFFLE
This is one of the easiest and tastiest breakfast, lunch, and dinner dishes Ive ever made. Its perfect
for brunches and always gets rave reviews. Its got a lot of calories, so dont over do it. Just take a
slice and then have leftovers for the other meals

INGREDIENTS
5 eggs
cup flower
teaspoon baking powder
teaspoon salt
stick butter, melted
cup can mild green chiles, chopped
cup fire roasted peppers (without vinegar), chopped (optional)
1 cup small curd cottage cheese or cooked rice with cup milk or water
2 cups grated pepper jack cheese

DIRECTIONS
1. Heat oven to 400F. Grease and flour 9x9 pan. Beat eggs until frothy. Stir in next three
ingredients and add melted butter. Next add cottage cheese or rice and grated cheese.
2. Pour into pan and bake 15 minutes at 400 then turn oven down to 350F and bake about
35 minutes longer or until begins to brown.
37
SUPER POWER BLUEBERRY PANCAKES
These fluffy and flavorful flapjacks flaunt flavonol-filled blueberries. Roughage, flax and flours
fortify and fill famished bellies. Years of tweaking this recipe have paid off. We literally scarf these
down every Sunday morning. Double the recipe for easy snacks.

INGREDIENTS
2 tablespoons butter, melted (may use half coconut oil)
2 eggs, beaten
2 tablespoons vegetable oil
to cup yogurt
1 to 1 cups soymilk
2 tablespoons flax meal
cup unbleached, all purpose flour
cup brown rice flour
cup wheat bran
cup oat bran
teaspoon baking soda
1 teaspoon salt
1 scoop Arbonne vanilla protein powder
1 cup blueberries (wild ones work best), thawed

DIRECTIONS
1. Melt butter in medium-sized microwave-safe bowl (non-plastic) until just melted, about 25
seconds. Let cool a few minutes. Beat in the eggs (the butter must be cool enough not to
cook the egg whites. If the butter got too hot, separate the eggs first, add the yolks then the
whites to the butter.) Add the oil, yogurt and milk. Whisk well.
2. Combine dry ingredients in another medium bowl. Pour wet ingredients into dry ingredients
and whisk quickly until just mixed. Add some water if not thin enough. Stir in blueberries.
3. Set electric skillet to 350 F. Spray with cooking spray, or even better, use coconut oil. Pour
out scant cups full into hot skillet. Flip when tops bubble. Done when slightly browned.
4. Keep pancakes hot by placing them on a plate in a warm oven. Serve with pure maple syrup
or real fruit syrup (check Lebanese food stores for a variety of fruit syrups).
38
BETTER BANANA BREAD
Banana bread is like buried treasure. You can hide wonderful things in it that no one would ever
guess, while using up those overripe bananas (which I keep peeled & frozen for smoothies).
Although the rubies (Craisins) are noticeable, theres also a good amount of hidden gold dust
(ground flaxseed) and platinum (Arbonne protein powder) that increase the value of this snack time
treasure.

INGREDIENTS
3 large ripe bananas, mashed
cup water OR cup no-sugar-added apple sauce
cup honey
cup butter, melted
2 eggs
2 cups flour (one cup white, one cup whole wheat)
2 tablespoons ground, roasted flaxseed
1 teaspoon baking soda
teaspoon baking powder
teaspoon salt
cup orange Craisins (orange flavored dried cranberries)
cup pecan pieces, slightly roasted in preheating oven (optional)

DIRECTIONS
1. Preheat oven to 350 F. Grease bottom only of 9 loaf pan. Mash bananas in a medium
bowl; add water/applesauce, honey, melted butter and eggs and beat well.
2. Combine dry ingredients in another medium bowl. Pour wet ingredients into dry ingredients
and mix just until combined. Stir in Craisins and nuts. (If you let it rest about 20 minutes
before proceeding, the muffins will rise better.)
3. Pour into pan. Bake an hour or until toothpick inserted in center comes out clean. Cool 15
minutes in pan and then transfer to a rack and cool completely.
39
CARROT ZUCCHINI SPICE BREAD
Get the benefits of zucchini bread and carrot cake in this combined recipe for the ultimate snack
time treat. Double or triple the recipe so you have plenty to go around! Make them into muffins for
school/work snacks. Slather on some cream cheese icing if youre feeling decadent.

INGREDIENTS
2 cups grated zucchini
1 grated carrot
cup no-sugar-added apple sauce
1
/3 cup honey
cup vegetable oil or melted butter or combined
3 eggs
cup water
2 cups flour (one cup white, one cup whole wheat)
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1 teaspoon cloves
1 teaspoon nutmeg
1 teaspoon vanilla (optional)
cup pecan pieces, slightly roasted in preheating oven (optional)

DIRECTIONS
1. Preheat oven to 350 F. Spray bottom and sides of 9 loaf pan. Place piece of parchment on
bottom to prevent sticking. (Consider grating zucchini and carrot in food processor.)
2. Combine wet ingredients in a medium bowl. Combine dry ingredients in a large bowl. Pour
wet ingredients into dry ingredients and mix just until combined. Add grated vegis and nuts.
3. Pour into pan. Bake about 50 minutes or until toothpick inserted in center comes out clean.
Cool 15 minutes in pan and then transfer to a rack and cool completely.
40
HONEY BRAN MUFFINS
This recipe makes about 20 muffins. Double it and make enough to freeze for any occasion. These
are wholesome, nutritious, and taste so much better than the ones in the stores or coffee shops.
INGREDIENTS
3 cups 100% Bran or All Bran, divided (may use some oat bran in batter)
1 cup boiling water
1 cup honey
cup oil
2 eggs
2 cups buttermilk, yogurt or soured milk
2 cups whole wheat flour
1 tablespoon baking soda
1 teaspoon salt
1 cup raisins, grated carrots, orange dried cranberries, blueberries, or pecan pieces (optional)

DIRECTIONS
1. Heat oven to 400 F. Mix 1 cup bran (NOT oat bran) with one cup boiling water. Set aside.
2. Cream honey, oil, eggs and buttermilk. Add dry ingredients and mix thoroughly. Add the
bran mixture that was put aside. (Let the batter rest for an hour before proceeding to
produce nicely domed muffin caps. If you do this, then dont turn on the oven until ready
to bake.)
3. Place cupcake liners in muffin tins. Fill to the top with batter. Bake for 15-20 minutes. Any
unused batter will keep 5 weeks in the fridge in a sealed container.
41
UNIVERSAL CHOCOLATE CAKE
I got this recipe in Kenya from an Australian friend who got it from an embassy cook who brought it
from Bangladesh. It has literally traveled the world. Its the only chocolate cake recipe you will ever
need. Its so yummy, you may be tempted to eat the whole cake yourselfslap your hand and save
some for others. Anything this good is worth sharing!

INGREDIENTS
1 cup flour (preferably cake flour or whole wheat pastry flour)
cup sugar OR cup sugar + cup Arbonne vanilla protein powder with stevia root
1
/3 cup cocoa or carob powder
1 teaspoon baking powder
teaspoon salt
1 egg
cup milk or soy milk
cup vegetable oil or melted butter
1 teaspoon vanilla
cup boiling water

DIRECTIONS
1. Grease and flour one square or round cake pan. Preheat oven to 350 F.
2. Whisk together dry ingredients. Add egg, milk, oil/butter and vanilla. Stir in hot water last.
Batter will be runny.
3. Pour into pan and bake 30-35 minutes or until tests done with a toothpick inserted in center.
Let cool 15 minutes before removing from pan.
4. Double recipe to make sheet cake or 2 layer cakes. (Bake sheet cake 45 minutes.) Line cake
pans with parchment paper to insure a clean removal. Makes wonderful cupcakes too!
Variation: If using carob, use brown sugar and a teaspoon of chai spice (or cinnamon and all
spice).
42
CHOCOLATE CREAM FROSTING
This is the most versatile chocolate frosting recipe youll ever see. Its high gloss finish is perfect for
decorating birthday cakes of all shapes and sizes or to simply frost a cake for company. Since the
point of these recipes is to reduce your sugar load, practice moderation when serving yourself
desserts.

INGREDIENTS
12 oz. semi-sweet chocolate chips or .75 lbs of chocolate broken into pieces
1
2
/3 cups whipping cream
cup light corn syrup

DIRECTIONS
1. Pulverize chocolate in a food processor or melt in oven that is cooling after cake is baked.
May also melt chocolate in microwave at 50% power for 3 minutes, stirring after each
minute.
2. Boil cream or microwave for 2 minutes on high. Add to chocolate with machine running
and process until just creamy. Quickly blend in corn syrup. Cover and chill overnight (until
thick).
3. Whip with electric mixer a few minutes until smooth and spreadable. (Do not over beat.) If
the frosting looks dull after beating, warm it a little, stir and proceed. Makes enough for one
double layer cake.
43
HOMERUN COOKIES
I created this healthy cookie recipe to take to baseball practice because I wanted something better
than power bars. I sometimes roll them into balls and call them Slugger Balls. Theyre a hit! By
using Arbonne protein powder, I cut the sugar in half, increase the protein, making them low
glycemic.

INGREDIENTS
cup butter
cup brown sugar
3 eggs
cup vegetable oil
1 cups old-fashioned rolled oats, ground for a few minutes in a food processor
1 cups whole wheat flour
2 tablespoons wheat germ
2 tablespoons roasted flax meal
1 teaspoon salt
teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon vanilla
cup chopped pecans slightly roasted in preheating oven (optional)
cup raisins or other dried fruit
cup semi-sweet chocolate chips

DIRECTIONS
Heat oven to 350F. Cream butter and sugar with electric mixer. Beat in eggs and oil. Mix dry
ingredients and add to creamed mixture. Stir in nuts, dried fruit and chocolate chips. Drop onto
cookie sheet or form into balls. Bake about 10 minutes or until lightly browned. Makes 2 dozen.
44
SPECIAL POWDER MILKSHAKE
Have you ever wondered how children can eat the same food as adults but have 1000% more energy
from that same food? Their little bodies burn calories faster making them need to recharge more
frequently too. Just like adults, getting an energy boost without the insulin rush is vital to help
prevent diabetes and insulin-based inflammation. Protein powder milkshakes to the rescue!

INGREDIENTS
2 ripe bananas, preferably frozen
5 strawberries, preferably frozen
4 cups raw milk or organic soymilk (not unsweetened)
1 scoop Arbonne Figure 8 Protein Powder (vanilla, chocolate or chai)
1 tablespoon cocoa powder (optional)
1 handful fresh parsley leaves

DIRECTIONS
Toss all the ingredients into the blender and process until smooth.
45
SUPER FIBER SMOOTHIE
Getting enough roughage in our diets can be challenging since cooking breaks down fiber and most
people dont eat enough raw foods. Heres a tasty way to improve your dietary fiber and increase
regularity, thereby helping to avoid toxic acne, even colon cancer. Be sure to drink enough water
throughout the day!

INGREDIENTS
cup frozen mango pieces
cup blueberries (optional)
1 scoop Arbonne Just Go Orange Fiber Shake
2 cups organic soymilk (not unsweetened) or 2% milk or yogurt (to make it like a mango lassi)
cup orange or passion fruit juice (optional)

DIRECTIONS
Toss all the ingredients into the blender and process until smooth.
46
ARBONNES GO EASY! VANILLA PROTEIN SHAKE
with INNER G-PLEX

Loaded with more than 20 essential vitamins and minerals, youre minutes away from a delicious, convenient and satisfying drink with the
Go Easy! Protein Shake. Great way to add more protein to diet and increase energy without an insulin reaction. Low
carbohydrate/ high vegetable protein; low sugar; low fat/ no saturated fat; plus no cholesterol; no lactose; no artificial sweeteners, colors or
flavors; and no animal products/ by-products (vegetarian). Does not contain milk, soy, eggs, or nuts.

multiple uses: Use one scoop in baking and cut the sugar content in half while increasing protein value. Take a shake in the car
and just add water for on the go moms and kids (comes in chocolate and chai latte flavors). Take a shake to work for a healthier
alternative to high-carb snacks.

SUPPLEMENT SOURCE AMOUNT % DAILY VALUE*
Vitamin A retinyl palmitate 736 IU 14%
Vitamin C ascorbic acid 9 mg 15%
Vitamin D ergocalciferol 61 IU 15%
Vitamin E d-alpha tocopheryl acetate 5 IU 16%
Thiamin thiamin hydrochloride .22 mg 15%
Riboflavin riboflavin .25 mg 15%
Niacin niacinamide 3 mg 15%
Vitamin B6 pyridoxine hydrochloride .3 mg 15%
Folate folic acid 61 mcg 15%
Vitamin B12 cyanocobalamin 1 mcg 16%
Biotin biotin 46 mcg 15%
Pantothenic Acid d-calcium pantohydrate 2 mg 20%
Calcium calcium carbonate 153 mg 15%
Iodine potassium iodide 23 mcg 15%
Magnesium magnesium sulfate 61 mg 15%
Zinc zinc oxide 2 mg 13%
Selenium sodium selenate 11 mcg 15%
Copper copper sulfate .3 mg 15%
Manganese manganese sulfate .3 mg 15%
Chromium chromium chloride 18 mcg 15%
Molybdenum sodium molybdate 11 mcg 14%
Stevia stevia rebaudiana extract 176 mg **
Lo Han lo han kuo fruit extract 75 mg **
INNER G-PLEX:
Alpha Lipoic Acid
Coenzyme Q10
Alfalfa
Kelp
Ginseng
alpha lipoic acid
coenzyme Q10
medicago sativa
macrocystis pyrifera
panax ginseng
50 mg **
Other Ingredients: Pea Protein Isolate,
Fructose, Natural Vanilla
Flavor, Canola Oil,
Cellulose Gum, Xanthan
Gum, Carrageenan Gum
Total Fat 1.5 g 2%
Total Carbohydrates 8 g 3%
Sugars 6 g **
PROTEIN 18 g
weight loss & nutrition
supplement facts: Serving Size 1 scoop (30 g)/ Servings Per Container 14

amount per serving:
Calories 110
Calories from Fat 10
* Percent Daily Values based on a 2,000 calorie
diet. Your Daily Values may be higher or lower
depending on your calorie needs.
** Daily Value not established

herb functions:
Lo Han - Asian herbal sweetener
Stevia - South American herbal sweetener

the inner g-plex

The names, which go from Lipoic Acid to CoQ10, are strange, but the nutrients that go into Arbonnes proprietary cellular
energy complex, INNER G-PLEX, are on the forefront of new nutrition science. Key ingredients are combined for a synergistic
effect. Working together, they increase caloric output, increase metabolic response to food intake, help reduce cholesterol and
help increase energy at the cellular level.
Although they work together, each nutrient deserves a brief individual mention:
Lipoic Acid a cofactor in two vital energy-production reactions, lipoic acid is an antioxidant and provides detoxification support.
Coenzyme Q10 (also called CoQ10). Widely used among elite athletes for performance enhancement, Coenzyme Q10 is a potent
antioxidant. Studies suggest it increases caloric expenditure and also helps prevent and treat cardiovascular disease and cancer.
Alfalfa and kelp both plants are high in trace minerals important to the process for converting carbohydrates and fat to energy.
Ginseng used in the East for thousands of years to reduce stress and increase energy.
47
FIGURE 8 JUST GO! ORANGE FIBER SHAKE
Get nearly half of your recommended daily fiber intake with only one glass of Just Go! Orange
Fiber Shake. A unique blend of soluble and insoluble fiber from fruits and grains, this shake
serves up lots of essential vitamins and minerals. Just Go! Orange Fiber Shake makes it easy to
get the fiber you need for better health and promote weight loss at the same time. Just one shake
a day and youre good to go. Yummy Orange Julius flavor.
weight loss & nutrition
SUPPLEMENT SOURCE AMOUNT % DAILY VALUE*

Total Fat 1.5g 2%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Soluble Fiber 7g
Insoluble Fiber 5g
Sugars 10g **
Protein 1g
Vitamin A retinyl palmitate 701 IU 14%
Vitamin C ascorbic acid 8 mg 13%
Vitamin D ergocalciferol 56 IU 14%
Vitamin E d-alpha tocopheryl acetate 5 IU 16%
Thiamin thiamin hydrochloride 225 mcg 15%
Riboflavin riboflavin 255 mcg 15%
Niacin niacinamide 3 mg 15%
Vitamin B6 pyridoxine hydrochloride 200 mcg 15%
Folate folic acid 56 mcg 14%
Vitamin B12 cyanocobalamin 1 mcg 16%
Biotin biotin 42 mcg 14%
Pantothenic Acid d-calcium pantohydrate 1 mg 10%
Calcium calcium carbonate 148 mg 15%
Iodine potassium iodide 26 mcg 17%
Magnesium magnesium sulfate 60 mg 15%
Zinc zinc oxide 2 mg 13%
Selenium sodium selenate 10 mcg 14%
Copper copper sulfate 300 mcg 15%
Manganese manganese sulfate 300 mcg 15%
Chromium chromium chloride 17 mcg 14%
Molybdenum sodium molybdate 11 mcg 15%
Potassium potassium iodide 10mg 0%
Stevia stevia rebaudiana extract 112 mg **

other ingredients
Maltodextrin, Fructose, Fiber Complex (Maltodextrin, Oat Fiber, Cellulose Powder, Rice Bran, Oat Bran,
Orange Fiber, Apple Fiber, Bamboo Fiber, Pea Fiber, Cellulose Gum, Xanthan Gum, Carrageenan Gum,
Guar Gum, Psyllium Husk), Natural Orange and Vanilla Flavors, Canola Oil, Citric Acid, Beta Carotene.

supplement facts:
Serving Size 2 scoops (35 g)/ Servings Per Container 14

amount per serving:
Calories 120
Calories from Fat 15

* Percent Daily Values based on a 2,000
calorie diet. Your Daily Values may be
higher or lower depending on your calorie
needs.
** Daily Value not established

SuperNatural RECIPES

Enviado por

Dados do documento

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

SuperNatural RECIPES

Enviado por

Direitos autorais:

Formatos disponíveis

SUPERNATURALSKIN.

Você também pode gostar