1/2-1 Tsp Matcha 

Cashew Mylk (made with Terra soul Mylk nuts) *see below

Splash of vanilla of Pinch of vanilla bean 

1/2 tsp of raw honey and/or 4-5 drops Omica Butterscotch stevia

1/2 tsp Mattole Valley Mct Oil

Splash of boiling hot water


Combine all ingredients in a high speed blender & blend until fully combined. 


1 cup Terra Soul Cashew Mylk nuts (soak overnight)

3 cups of filtered water 

2-3 medjool dates

Pinch of sea salt 

1. blend. 2. strain through nut mylk bag & enjoy!



The ever accelerating pace of 21st century life requires almost constant energy output, and most of us find slowing down to be quite challenging.  The current collective consciousness is one filled with ungrounded energy and often fueled by caffeine.  Ideally, we would all be well-rested and have plenty of time and space to complete the multitude of tasks expected of us each day. Since this ideal is often difficult to achieve, having a practice with which we can ground ourselves throughout the day is imperative for cultivating inner peace, clarity, and a more efficient orientation to our work. Taking the time to pause and go inward reconnects us to the breath and roots us in the present, where we re-discover the nuanced richness of each moment.  Grounding ourselves throughout each day creates space and offers a personal place of refuge from the storm.

Showing up in this way is a powerful practice. On a physiological level, this supports our mental health and cellular immunity, plus, it acts as a powerful antidote to cellular stressors affecting our long-term health & wellbeing.

Use the following guide as your personal toolkit for peace – choose what feels best for you and create daily routines that re-connect you to your center. 


UNPLUG ::: Shut down all devices. Leave your phone at home whenever possible & take full hours, days, weeks or months to completely unplug from all social media. Give yourself an hour each morning before checking your phone and at least an hour before bed to support deep, restorative sleep. This unplugged time is crucial to our well-being and sanity. Allow yourself this time of serenity to connect to your heart & life's deeper purpose.

MEDITATE ::: A mindfulness practice will create more peace in every area of your life. Just 20 minutes a day can significantly lower your cortisol levels, boost your immune system, and lower inflammation. Meditation also lowers blood cortisol levels, will decrease the amount of adrenaline output, and help to regulate blood sugar. No time to meditate? Incorporate micro-meditations throughout the day by breaking for 5-10 minutes every hour or two to meditate. This will create more calmness, clarity, and efficiency throughout your day.

LIMIT CAFFEINE ::: Caffeine is highly stimulating to the nervous system and overconsumption increases cortisol and adrenalin production, increasing feelings of anxiety and shortness of breath. Do your best to limit yourself to 1 cup a day in the morning or cut it out completely & reconnect to your body’s natural energy. This will also help stabilize blood sugars, reduce cravings, soothe your adrenals, and reset your hormones. Look at the reasons you’re reaching for cup after cup in the first place. Maybe you just need a nap, a day off, or some time away.

LIVE IN TUNE WITH NATURE ::: Nature functions with effortless ease and grace. It’s intuitive, rhythmic, holistic, and deeply nourishing. Get outside as often as possible and reconnect to your roots. Aligning ourselves with the rhythm of nature is a powerful way to integrate a natural ebb and flow into our own lives and find deeper serenity within. Connect with nature daily by hiking, gardening, swimming in the ocean, or just simply walking in a park nearby.

TAKE DEEP BREATHS ::: Simply inhale deeply for the count of 7, then hold for 2, then exhale slowing to the count of 7. Connecting to our breath is a powerful way to get back into our bodies and feel ourselves again. Take several moments throughout the day to ground yourself through your breath.  

MOVE ::: Movement is nourishment to our cells. The more we move, the more oxygen flows to our blood stream, and the more alkaline our blood becomes. Use movement as a way to balance your energy. Practice forms of exercise that align in a supportive way with what your body truly needs.

EAT MINDFULLY ::: Ignite all of your senses every time you eat and connect to your food and the source from which it came, savoring the richness, flavors, and qualities of each meal. Slowing down and taking the time to enjoy your food allows you to become attuned to what your body needs and to notice when it’s satiated. Mindful eating is a clear, elevated awareness without criticism or self-judgment. Offer yourself loving thoughts as you eat and remember the incredible gifts this food is offering you.

NUTURE YOUR THOUGHTS ::: You can eat all the kale in the world, but if your thoughts are toxic, your body will be too. Your thoughts actually affect your body on a cellular level. When you think loving, healing thoughts, it boosts your immune response and creates mind-body harmony. Stressful, negative thoughts can have the opposite effect. Your mind & body are intricately intertwined and can have a profound impact on one another. Your thoughts and beliefs shape your life and your mindset affects your relationship to caring for yourself day to day. When you shift your perspective, and create a gentle, loving, positive attitude with yourself and the world around you, you create wellness. Wellness is a lifelong process that calls us to be adaptive, proactive, and mindful. Create a thought process that supports your journey.

SLEEP DEEPLY ::: Every aspect of our mental, emotional, and physical health is affected by the quality of sleep we get each night. To get your body into a deep state of relaxation, shut down all electronics 60 mins – 2 hours before bed. Allow your mind and body to shift from work mode to sleep mode. Shoot for around 8 hours per night. A full sleep cycle will regenerate your body and keep your moods and hormones stable.



Drinking herbal tea is often recommended for relaxation, but research confirms that it can also reduce anxiety levels and promote feelings of calmness. Just make sure to choose teas that are caffeine-free.

Here are my favorite options for stress release:

Chamomile: Can be used to calm the nervous system, reduce anxiety, and soothe the stomach.

Tulsi: An adaptogenic tea that soothes the adrenals and balances hormones.

Passionflower: Is cooling to the body, calming to the mind and soothing to the soul. This powerful herb supports deep, restorative sleep and regeneration.

Lemon balm: Calms the heart and uplifts the spirit. Known for its positive effects easing anxiety and depression.



There are several ways to use essential oils for anxiety or depression. For example, to relieve stress while improving sleep, you can put a diffuser by your bed and diffuse oils while you sleep at night. You can also rub topically on your temples, behind your ears, on the back of the neck, your tummy, and bottoms of the feet. Add a few drops of essential oil to a warm bath for a relaxing, therapeutic experience.

Here are some of my top oils for grounding & combating anxiety:

Palo Santo: Known as “holy wood” because of its spiritual benefits of uplifting, clearing and cleansing the soul. Palo Santo is great to use for clearing chaotic energy away as well as grounding into the present moment.

Sandalwood: Promotes clarity of mind, calming, and increased memory.

Bergamot: Great antidepressant as it creates feelings of joy, freshness, and energy by improving circulation of the blood.

Lavender: Has a sweet floral aroma that benefits mood, calms the mind, and can help alleviate anxiety and depression.

Chamomile: Brings in a euphoric calmness to those who are experiencing depression, anxiety, and high stress.

Ylang Ylang: Helps stave off depression and negative emotions. Inhaling ylang ylang can have immediate, positive effect on your mood and act like a mild, instant-remedy for depression.

Clary Sage: Can help to ground the body and mind. Clary Sage is also well known as an aphrodisiac.




(Serves 4)

• 1 head of radicchio (or preferred lettuce or cabbage)

• 1 sweet potato chopped, steamed, or baked and then cooled

• 1/2 cup chick peas *optional

• 1/2 cup crumbled cashew cheese *optional

• 1/4 cup fresh basil

• 1/4 cup fresh cilantro (or micro greens)

• 1 cup sun-dried bojita olives or olives of choice (sub 1/4 cup capers)

• 1 cup sprouted brown rice, cooked & cooled *or quinoa


1) Cook Rice & cool

2) Steam or bake sweet potato & cool

3) Cook and cool chickpeas

4) Chop radicchio into small pieces

5) Make cashew cheese or use crumbled cheese of choice

6) Chop herbs

7) Toss everything together in a large bowl

8) Serve with Apple cider Vinegar Vinaigrette



Ingredients (Serves 6)

• 1 cup organic virgin olive oil

• 2 tablespoon apple cider vinegar

• 1 tbsp. organic raw honey

• 1/2 lemon (or more)

• Dash or two of sea salt to taste


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Long Steeped 1tbsp mugwort & 1 pinch dandelion root @mountainroseherbs 

Splash hot water *if needed 

Splash or two almond milk Terrasoul mylk nuts

Tsp Raw honey by ojai wild flower

4-5 drops Omica Organics butterscotch stevia 

1/4th Tsp MCT oil Mv Naturals

1/2 tbsp Ghee Fourth & Heart

1tsp Ashwagandha Moon Deli

1tsp Cordyceps Sun Potion


Steep Tea - 1-2 hours 

Combine all ingredients in a high speed blender.

Blend until frothy & enjoy! 


This immune boosting, anti-inflammatory recipe offers a nutritious blend of medicinal spices to warm the body & support cellular strength. The absence of garlic & onion make this dish sattvic and gentle on digestion. It's a fun recipe to mix and match your favorite veggies, proteins, and grains, plus optional fresh herbs to take your dish to the next level. Play around to personalize this hearty & health enhancing dish !


2 tablespoons coconut oil

1 tablespoons minced peeled fresh ginger

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

½-1 teaspoon curry powder

½-1 teaspoon cayenne *optional

1 – 1.5 teaspoons himalayan sea salt

1-2 cans unsweetened (organic, no guar gum) coconut milk

1/4th cup of water – more or less-depending on how creamy you like it!!

1 Tbsp raw, organic honey

A few splashes of coconut aminos

PLUS - Any seasonal veggies you want!!


*add chick peas, tempeh or plant/animal protein of your choice (cook separately, then combine)

*serve over brown or basmati rice, soba or rice noodles

* Add fresh herbs such as basil, cilantro, or lemongrass


1.    Warm coconut oil in a large pot

2.    Add spices and heat on low until aromatic but not burnt – 30 seconds or so & then remove from heat.

3.    Add dense veggies like root vegetables, carrots, sweet potatoes, celery first

4.    Then, Sauté for a few minutes with spices on low heat stirring to combine

5.    Add coconut milk, then water & bring to a boil – roughly 7-10 mins

6.    Then, add veggies like broccoli, kale, bok choy – anything you like - Cook for roughly 4 mins

7.    Add a few splashes of coconut aminos + 1 heaping tablespoon of raw honey, mix to combine

8.    In a separate pans – cook protein & grains of choice until just cooked – add to curry mixture, serve & enjoy !


The body’s immune system defends against disease-causing microorganisms. However, when we are run down and working too hard, our immunity does not function at optimal levels. Stress is one of the number one factors that creates cellular inflammation and lowers our immunity and ability to defend against foreign invaders. When we are unable to make time for ourselves, constantly running from one thing to the next, or surrounded by toxic environments/chemicals/people, foreign organisms eventually take over and make us sick.

It is important to take preventative steps to boost our immune system and keep overall inflammation at bay. This will help to keep acute and chronic illness from taking hold. Below are a few daily steps you can take to help keep immunity strong, plus my go to guide with tips & herbs to fight off the flu. 

EXERCISE: Exercising helps develop the lungs and prevents upper respiratory infections. Daily movement also creates oxygen flow throughout the body, which alkalizes the body & keeps our cells strong.

SLEEP:  We get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10pm to 2am. If you’re sleeping from 1am to 9am and getting eight hours of sleep, you are still missing that prime time when beneficial hormonal secretions like melatonin and HGH (human growth hormone) are at their peak. Clocking a solid 8 hours (from 10-6 or 11-7) always feels best for me, but see what works best for you! Proper rest increases our immunity, decreases overall inflammation, and supports our long-term health.

VITAMIN D: Proper Vit D levels help to prevent illness and keep immunity high. Get your levels checked to determine if there is a deficiency & supplement accordingly. Most of us are deficient without even knowing it.

PROBIOTICS: Did you know that the body is made up of more bacteria than cells? It’s true! The majority of this bacteria lives in our gut and plays multiple roles in our overall health. 70-80% of the entire immune system is located in the gut. The integrity of our microbiome is one of the most important factors in regulating inflammation and immunity. Healing the gut is the number 1 key to boosting overall health. Find a probiotic that works for you or fill on up probiotic rich foods like kimchi, sauerkraut, kefir, coconut yogurt & tempeh.

HYDRATE: Increase your water intake. Drink at least 1⁄2 your body weight in oz. daily with or without lemon to keep your body systems regulated. Add more water after lots of sweating or intense workouts. Water helps to flush out wastes from the body supporting proper organ function. When you’re dehydrated toxins are reabsorbed by the body, stressing your liver and eventually weakening your immune system. Try your best to avoid plastic water bottles as most contain hormone disruptors.

KICK SUGAR: An inflammatory lifestyle is said to be one of the main causes of inflammation. This includes environmental toxic exposure, stress, and most importantly, poor diet. The good news is that we can control this. In fact, what you eat is one the most powerful choices you can make to impact your immunity & the level if inflammation in your body. Sugar impacts your white blood cells and decreases their efficiency in killing off germs by 40%. Sugar competes for space in the cells with vitamin C. The more sugar in your system, the less vitamin C can help your cells. Furthermore, your kidneys will have to work harder to produce more urine to water down the sugar, which is dehydrating and speeds up signs of aging and disease.

VITAMIN C: Vitamin C is a powerful antioxidant that combats free radicals and allows your immune system to be better equipped in combating invading pathogens. Getting most of your Vitamin C from fruits and vegetables is the best way to go. Vitamin C supplements can also be taken orally but are metabolized quickly by the body so when you need an extra boost – taking twice a day is best! 

If you should just so happen to get sick – don’t stress. Follow all of the above, plus integrate the following to kick your immunity into high gear!


·      REMOVE DAIRY – Dairy is highly acidic and mucous forming. Kick it to the curb until you are feeling 100%.


·      SWEAT – Soak in a hot Epsom salt bath, visit the steam room or try infrared sauna. All help to dispel toxins from the system.


·      APPLE CIDER VINEGAR- ACV is incredibly alkalizing and helps to kill off viruses & bacteria. It can be gargled in a small amount of warm water – especially helpful for sore throat!


·      ECUALYPTUS – Use an antiseptic & antibacterial. Create a steam shower & add a few drops right before you step in. You can also make a facial steam by boiling water, adding a few drops and covering your head with a towel. Try this for 5-15 minutes.


·      GREEN TEA: drinking green tea regularly helps to strengthen the immune system. Green tea is a good source of antioxidants and stimulates the liver to secrete interferon which helps fight infection


·      ASTRAGALUS (HERB): Activates T white blood cells that fight off viruses. Can be found in tincture form. Look for immune tincture combinations containing astragalus.


·      OREGANO OIL: Contains antibiotic and anti-viral properties. Can be found in tincture form. Caution: it’s strong!!


·      GINGER: is proven to reduce inflammation in the body including cardiovascular conditions, blood clots and cholesterol. Ginger also helps to create heat in the body & helps you sweat out sickness.


·      TURMERIC: this spice contains curcumin, an antioxidant that is antibacterial, anti-inflammatory and liver protecting qualities. Make a curry dish or try a turmeric latte.





This balanced combination replenishes the body, reduces inflammation and supports pre & post-exercise healing. It's also super tasty!! Enjoy!


1 Cup of Fresh Almond Milk

Blended with:

1 Date

1 Tbsp Ghee

10 Raw, Soaked Almonds

Pinch of Cinnamon

Pinch of Cardamom

Pinch of Turmeric

Pinch of Black Pepper *optional


1 Cup of Fresh Almond Milk

Blended with:

½ Tsp Raw Honey

1 Tbsp Ghee

10 Raw, Soaked Almonds

Pinch of Cinnamon

Pinch of Cardamom

Pinch of Turmeric

Pinch of Black Pepper *optional

Pinch of Ground or Fresh Ginger

1 tbsp Sprouted Brown Rice Protein

1tsp l-glutamine *optional

1tbsp Collagen Powder *optional


Having a distended stomach and feeling bloated all the time is SO uncomfortable. Many of my clients come to me with this issue, and making small adjustments really helps. Simple shifts like drinking water away from meals & not mixing fruit with other foods offers dramatic improvements for most. Others notice major changes from reducing alcohol & caffeine and adding probiotic-rich foods to their routine.

If you’re dealing with a more intensive gut issue, reach out for a session and I’ll create a personalized gut-healing protocol for you! Single sessions & packages available here.

Seventy percent of the body’s immune system is centered in the digestive tract; this means that maintaining digestive health is crucial to the body’s over all wellbeing. If your digestion is not at optimal levels, the body will have difficulty absorbing all the nutrients from the food and , therefore, the body will be provided with less nourishment for energy.

The following steps help to alleviate unwanted bloating while supporting optimal digestion and boosting the immune system. I’ve also included some helpful tips for moving through pre-menstrual bloating!

Drink plenty of water (between, not with meals):

It’s best to drink water 15 minutes before you eat and 30 minutes to 1 hour after you eat. Drinking during meals dilutes digestive enzymes and hydrochloric acid, slowing down the digestive process. Drinking away from meals helps to reduce excess gas and bloating. Shoot for ½ your body weight in ounces daily.

Eat fruit alone or leave it alone:

Try to eat fruit on an empty stomach, not with or directly after a meal as it ferments in the stomach & can disrupt the digestive process. Vegetables can be eaten with just about anything, and their high fiber helps to support digestion. Add a side of greens or a green salad to any meal to boost nutrient absorption.

Limit Caffeine:

Caffeine is highly stimulating to the nervous system and overconsumption increases cortisol (the stress hormone) and adrenalin production. This adds an extra layer of stress-induced bloating to the abdomen. Do your best to consume any caffeine in the morning, and try to stick to no more than 1 cup a day or just see how you feel without any at all for a while!

Regular meal times:

Keep a routine of when you wake, exercise, eat, and sleep. This will “train” your body to release certain hormones, digestive enzymes, and other chemicals to make your day run smoothly. Example: if you always wake at 6am and eat breakfast at 8 am, over time your body will begin to get hungry just before 8am, telling you that it is time to eat. Eating at regular times throughout the day also stabilizes blood sugar and heightens metabolism.

Consume bitter & probiotic rich foods:

By eating bitter foods, you will enhance digestion by stimulating the release of digestive enzymes, bile, and stomach acid. You can also try taking bitters (I like urban moonshine) before meals or incorporate bitter greens & veggies into your meals. Eating high-fiber foods, such as fruits, vegetables, and whole grains, supports digestive health by increasing stool bulk and softness. Load up on probiotic rich foods & fermented foods like kimchi, sauerkraut, organic miso, tempeh, and coconut yogurt & kefir. These foods help establish a healthy environment for your gut-flora.

*Try skipping garlic & onions for a couple of weeks & see if your bloating improves. Those with impaired gut function often have trouble with the allium family.

Rest and Digest:

Ever eat on the go? Turns out its not beneficial to your digestion when you are in fight or flight mode. When you are stressed and in a hurry, your body shuts off digestion. By sitting down and relaxing your body, your nervous system will send the signal that it is time to eat and shift into parasympathetic mode. This diverts the blood to your digestive tract for proper absorption and assimilation of nutrients. Try to chew each bite 30-50 times before you swallow. Digestion begins in the mouth; saliva contains enzymes that help break down food particles before entering the digestive tract. The longer food is exposed to saliva (through chewing), the easier it moves through your intestines and the less gas it creates.

Herbs that reduce bloating:

Ginger: - Helps speed digestion, which helps the stomach empty faster to relieve discomfort and bloating. Sip ginger tea between meals!

Dill – Helps stimulate production of bile, soothes the stomach and helps bring relief to gastric heartburn and acid indigestion.

Chamomile-Calms inflammation such as gastritis and helps prevent ulcers.

Peppermint- Helps relieve stomach gas and bloating and prevents flatulence. Sip peppermint tea between meals.

Basil- Relaxes the stomach and improves how gas moves through the intestines. Lessens the effect of heartburn. Relieves inflammatory bowel problems as well as stomach cramps, indigestion, and unwanted gas

Parsley- Stimulates digestion and the kidneys. Helps to eliminate toxins and kidney stones. Prevents formation of gas in the gastrointestinal tract, relieves water retention, bloating, indigestion and flatulence.

Alleviating Pre-menstrual bloat:

Reduce salt the week before your cycle and be sure you are using low-sodium, mineral-rich Himalayan salt. Too much salt increases fluid retention, creating excess bloating and fatigue. Processed foods such as canned soups and packaged snacks are especially high in sodium as well, so avoid them whenever possible. (Especially right around your cycle)

Avoid all fizzy drinks: all sodas and sparkling water, these drinks contain carbon dioxide, which adds to air bubbles in the digestive tract. They make your stomach feel distended, uncomfortable and gassy

Reduce/eliminate sugary snacks & processed foods - Cravings for sweets trend upward when you have pms, but cookies, sweets, and processed foods send your blood sugar levels on a roller coaster ride. When you have a blood sugar crash later on, you’ll feel tired and irritable. Limiting your sugar supply sets the stage for steadier moods and stable blood sugar. Around your cycle, load up on sweet potatoes, which offer a natural source of sweetness and are high in antioxidants and fiber.

Eat more avocados & bananas - Both are rich in potassium, which plays a huge role in keeping mood swings in check. This important mineral also helps to reduce fluid retention and decrease bloating.







My favorite Summer beauty products for enhancing that outer glow!

PRATIMA SANDALWOOD MASK is the most divine face mask I've ever tried & the Soho spa is a must try NY experience. 

JIVA APOHA ATMAN OIL My favorite massage & body oil. The Atman is my go to for grounding and doubles as a gentle fragrance oil. A beautiful balance of sandalwood, tulsi, palo santo & neroli. 

ROSE QUARTZ GUA SHA. It is an amazing self care tool to release excess heat or cold out of the lymph tissues. It helps to move stagnation and increase blood flow. It can be used on scars and cellulite to smooth and break up blockages. Apply oil and move the gua sha back and forth until you feel relief or redness appears. Carved from a Rose Quartz to increase self love. Use in combo with heat and oil (Canyon Sun Body Oil or Breast Oil)

VEGAN STEM CELL MASK Revive and restore your skin with this refreshingly pure face mask treatment, infused with organic plant extracts. The enriching properties of the natural ingredients increase elasticity and actively regenerate your skin cells for a supremely smooth texture. After just 15 minutes, your skin is nourished and hydrated with a visible glow. 

NUCIFERA BODY BALM- The only beauty balm you'll ever need! This stuff is magic. Made with a coconut oil based and mixed with the most heavenly essential oils, this all in one does just about everything. 

SUNTEGRITY TINTED SUNSCREEN - I use this daily, without fail. It's light, evens out skin tone, and it's the perfect size to keep in your purse. 

POPPY & SOMEDAY GYPSY ROSE TONER Replenish, restore, and renew your face. The sweet floral scent in Gypsy Rose Toner helps to soothe sensitive and irritated skin conditions. Rose's nourishing effect is cooling and anti-inflammatory helping to calm and tonify blood vessels. Infused with rose quartz increasing love and compassion. Spray on face morning and night.

TRUE BOTANICALS PURE RADIANCE OIL -  This calming blend helps to heal and restore sensitive and rosacea-prone skin. It also gives you that supple, dewy/dreamy summer glow from the outside in.

MOUNTAIN ROSE HIBISCUS TEA One of my summer favorites!! Check out this simple recipe. In TCM hibiscus is known for it’s cooling properties + it’s great for pitta types or in the hot days of summer when you need to cool + calm everything down. Hibiscus is supportive + regenerates liver function, works as an anti-inflammatory and is loaded with vitamin C.



15 years ago I began a healing journey that radically transformed my life. My journey began with traditional therapy & led me on a path of experimenting with healing modalities of all sorts. 

One of the most profound modalities I experienced was the shamanic practice of soul retrieval. It unearthed protective patterns, helped to clear stored trauma, and opened me up to the healing powers of the spirit world.

Today on F+N I'm sharing more about this ancient practice + tips & resources to support healing.

Shamans believe that when we have been hurt or traumatized, pieces of our soul go into hiding. This soul-loss can happen from just about anything that causes us intense pain or suffering. It’s our psyche’s protection mechanism and it allows us to endure even the most horrendous physical or emotional trauma. In Psychology, this retreating from self is called dissociation. In shamanic cultures, however, they believe these pieces of our soul move into spiritual realms & can only be recovered with shamanic ceremony, consistent spiritual practice, and the integration of a holistic lifestyle.

To one degree or another, we have all experienced some type of soul loss. There are many signs of significant soul-loss: disconnection from the body, ongoing immune deficiency, loss of vitality, chronic depression/anxiety, ptsd, and grief that lays permanent & heavy on the heart. Other ways soul-loss can express itself are addictions to eating, spending, substance abuse, and sex. The trauma creates an ever-present void that is unable to be soothed. When pieces of our soul go missing, we tend to want to fill up on anything that will ease the emptiness inside.

When we do the work to heal our trauma and soul-loss, it serves as a preventative measure for future dis-ease in the body. In my practice I have repeatedly seen the physical effects that manifest as result of major and micro traumas. I have also experienced this in my own life. If left untreated, these wounds often express as hormonal imbalances, weight gain, digestive issues, and other rare disorders, which are difficult to fully heal without reclaiming the soul parts.

Check out the full piece + tips & tools to support your healing journey on F + N !


This creamy and decant dish totally eliminates any cravings for pasta. Lovely as a meal or a side dish with veggies & a protein. Enjoy! 


1 package of kelp noodles

1 cup raw cashews

2 tbsp fresh basil

3 tbsp lemon juice

1 tsp Himalayan sea salt

2 tbsp nutritional yeast

2 tbsp gluten free tamari  

2 tbsp virgin olive oil

½ cup water



1.     Rinse the kelp noodles & then soak for at least 30 minutes with 1tbsp baking soda

2.     Soak the cashews in filtered water for at least 30 minutes (up to 2 hours)

3.     Drain the cashews and add to a high speed blender with remaining ingredients (besides the noodles!)

4.     Blend everything on high until combined , Slowly adding the water

5.     Rinse & Strain the kelp noodles

6.     Combine sauce and noodles and massage until incorporated

7.     Top with a pinch of sea salt & fresh basil, Enjoy!


 As women we are often obsessed with our bodies and experience a great deal of pain as our bodies change (monthly, yearly, after kids, with health conditions, etc. etc.) This fixation is generally driven by a body obsessed culture in which everywhere we turn there is a reinforcing image or message that our bodies must be “perfect”. Many of us don’t feel at home in our bodies or have a really difficult time inhabiting them. Generally, this dissatisfaction with ourselves leads us further & further away from our inner riches & we look to “fill up” on material things or experiences that offer a fleeting sense of satisfaction but bring us no closer to the depth and connection we are craving.

True embodiment is being grounded in the body with the heart, mind & spirit joining as a cohesive whole. It’s when mind & body become one. When we align our intellect with the innate inclinations of the body.

How you feel about your body and the messages you send yourself everyday can truly impact your health in both a mental and physical sense. When we are constantly at war with ourselves, we not only risk the isolation it creates, we also risk the long-term effects it can have on our well-being. The tendency to block out hard feelings is our primal & mammalian response to protect ourselves. However, the body stores unfelt feelings and "fight or flight" patterning in our limbic system. Over time, this stresses the nervous system which influences every organ system and function in the body, adversely affecting our health. 

When we honor our feelings, however painful they may be, we move through challenging emotions and begin healing. In order to become embodied, we must allow ourselves to engage in the present moment, listen to the impulses of our bodies and honor our feelings. When we come into a clear conversation with our bodies we receive messages about how we can best support ourselves. What foods are working, what exercises feel best, when we need rest, and so on. We begin to live in tune with the rhythms of our body & breath, and our life reflects this fluidity.

Let us begin to honor this sacred connection to ourselves and not just our external appearance. Give yourself time each day to fully get in touch with yourself. Become aware of what body parts need attention. Practice self-massage to create more flow in the body. Let your body rest when you are run-down. Walk in nature and move slowly with engaged awareness. Just begin to respect your body more & all that it does for you – automatically. The more we nurture and nourish our bodies, the more vital and balanced our bodies become, and the less susceptible we are to dis-ease.

Here are some tools for initiating a deeper connection to yourself:

*Allow yourself an hour to ease into the day. Ground yourself before offering all of your energy to the world (your phone). Give your life space away from technology often so you can sink into yourself more, and you’ll have more to offer those around you.

Take "tech breaks" throughout the day, week, month. 

*Breathe- Take brief “breath breaks” throughout the day. Simply inhale deeply for the count of 7, then hold for 2, then exhale slowly to the count of 7. Connecting to our breath is a powerful way to get back into our bodies and feel ourselves again. Take several moments throughout the day to ground yourself through your breath. 

Begin your day with 5-10 minutes of deep breathing & end your day the same way.

*Abhyanga (self-massage) is a practice in ayurvedic medicine to restore whole body health. Put in simple terms, abhyanga is the practice of massaging or anointing your body with oils from head to toe; a warm bath or shower usually follows the process. By massaging these oils, usually infused with herbs, into your skin, you help them sink deeper, creating more benefits than just placing oil on the skin.

This practice creates a deeper connection with the body & decreases the effects of aging on the skin. It increases muscle tone, lubricates joints, increases circulation, moves lymph through the body, increases detoxification, increases bowel regularity, calms nerves, decreases stress levels, improves quality of sleep, balances the doshas, and increases feelings of self love and self worth.

*Honor your feelings Anxiety, loneliness, boredom, and anger are emotions we all experience throughout our day-to-day lives. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. Find ways to nurture, comfort, and resolve your issues without using food. Sure, food may offer a fleeting comfort, maybe distract you from the pain or even numb you into a food coma, but food won’t solve the problem. If anything, eating emotionally will make you feel more disconnected. It’s important to honor your feelings, whatever they may be, and reach out to loved ones when you need support. This will help you get clear and connect you to your heart space once more so you can make conscious decisions.

* Food / Our Relationship to it –Tune into your body’s true needs, regardless of the messages you are receiving from the outside. Practice non-attachment to diet plans or protocols. Our bodies are always changing and what may have worked before might not be the best choice now. Be present with meals & focus on what is giving you energy and what makes you feel sluggish.. Try not to eat in a rush. Eat & chew slowly. This will support proper digestion and relaxation during meals, which helps to support the bodies natural rhythms.


I created this comprehensive guide for my friends at Pratima, a New York based Ayurvedic skin care & holistic health spa. Pratima offers a variety of rejuvenating skin treatments and ayurvedic wellness consultations. Their Sandalwood mask is the most divine beauty product I've ever tried & the Soho spa is a must try NY experience. 

Here are a few ways to enhance your energy, stamina, endurance and recovery based on the ancient principles of Ayurveda - Enjoy!

Adopting a daily exercise routine is a powerful act of self-love. Moving our bodies daily burns ama, creating flow and stamina. It also helps to support detoxification by increasing circulation and moving stagnant energy through the body. It’s important that all activity is done with mindfulness and awareness. And equally important that we tune in everyday to our bodies potential and choose activities that are supportive. Early morning workouts (before 10am) balance all doshas and are best done on a fairly empty stomach. Something light pre-workout is perfect, followed by a balanced and nourishing meal.

Exercise promotes a harmonious internal balance, though it’s very important not to push the body too hard. Yoga is a perfect tri-doshic exercise which establishes flexibility, strength and grounding. Walking is similarly beneficial. When choosing exercise, tune into the current state of your body. For instance, if you’re feeling a lot of heat, it’s best to do calming and cooling activities like gentle yoga and swimming. If the energy in your body feels heavy + stagnant and you’re more cool, try running or dance to heat things up. Regardless, It’s important to pace yourself and continue tuning into your natural rhythm to avoid burnout.



Workout in the morning or just after sunset – Morning is when the body has the most energy, strength and stamina. During the afternoon, the body goes into a natural state of rest. Just after sunset, internal energy spikes again. Mornings (before 10am) are generally best for workouts & helpful when trying to stick to a routine. Exercising late in the evening is not recommended as it spikes cortisol and body temperature, which can disrupt deep sleep. Stay in alignment with this rhythm and your body will feel at it’s best!

Connect with you breath – pre and post exercise, breathe energy through your body with deep, full and steady breaths through the nose. This helps move oxygen through the body and provides more endurance during exercise.

Tune in – Regardless of your dominant dosha, honor your body’s needs from day to day and never push past your max. No matter what exercise you’re engaging in, if you’re pushing too hard your body will perceive this as stress and go into fight or flight mode, causing more unneeded tension. Look to gain more energy from exercise vs. exhausting yourself.

Get outside! – No matter your workout routine, make it a point to exercise outdoors several times a week. The natural world offers a sense of harmony and balance to the body, which, according to Ayurveda, is very healing for the mind-body & spirit.

Get regular massages – Massage helps to move any stagnant energy in the body and clears built up lactic acid from the muscles after workouts. It also helps to release any holding patterns created by micro-tears or muscle spasms.

Eat Clean + Regular Meal times- Eating a variety of vitamin & mineral rich whole-foods supports whole body health and healing. Plus, regular meal times help to keep the metabolism and body balanced throughout the day. Aim for ½ Veggies, 1/4th starch & 1/4th protein on your plate. Create a beautiful balance of produce, nuts & seeds, and grains + legumes.




PRE  - Eat light! Save your full meal for post-workout

INTERNAL – Dates + ghee and almonds or stewed fruit, Brahmi, Ashwagandha, Siberian ginseng,

EXTERNAL – Stretching, Abhyanga, Meditation, Alternate Nostril Breathing

POST - A balanced meal + Adequate Protein & Cooling Foods

INTERNAL –Water, Coconut-water, Turmeric, Holy Basil, Shavarti, amalaki haritaki

EXTERNAL – Cold Shower, Stretching, Foam-rolling, Massage, Epsom Salt bath



PRE - Eat light! Save your full meal for post-workout

INTERNAL – Stewed fruit, Soaked Almonds or Green Juice + Spirulina tablets or Chlorella

EXTERNAL – Nasal Rinse, Tongue Scraping, Abhyanga,Yogic Breathing (Ujjayi)

POST – Eat a balanced, grounding & healing meal

INTERNAL – Water, Coconut-water, Turmeric, Coconut green smoothie, chyavanprash

EXTERNAL- Foot Massage, foam rolling, Epsom salt bath



PRE - Eat light! Save your full meal for post-workout

INTERNAL  - Dates + ghee and almonds or Stewed fruit, Ashwagandha, Cordyceps, Siberian ginseng . 

EXTERNAL – Abhyanga, Meditation, Breath of Fire 

POST – East a balanced meal + warming foods

INTERNAL – Ginger, Ashwagandha, Shavarti, Warm Ear Oil, Nasya

EXTERNAL- Stretching, Hot Shower, Foam Rolling


1 Cup of Fresh Almond Milk

Blended with:

1 Date

1 Tbsp Ghee

10 Raw, Soaked Almonds

Pinch of Cinnamon

Pinch of Cardamom

Pinch of Turmeric

Pinch of Black Pepper *optional


1 Cup of Fresh Almond Milk

Blended with:

½ Tsp Raw Honey

1 Tbsp Ghee

10 Raw, Soaked Almonds

Pinch of Cinnamon

Pinch of Cardamom

Pinch of Turmeric

Pinch of Black Pepper *optional

Pinch of Ground or Fresh Ginger

1 tbsp Sprouted Brown Rice Protein

1tsp l-glutamine *optional

1tbsp Collagen Powder *optional








Ever wonder why you feel so fantastic on a cleanse? Once you get over the caffeine, sugar, and alcohol withdrawals, you feel as if you have hit the reset button on your entire system: light, bright, and renewed. So how can we maintain that open, uplifted, energized, and balanced feeling we achieve through cleansing?

It’s no secret that what we eat affects the way that we feel day to day. A vibrant variety of fruits and vegetables, nuts & seeds, and adequate proteins and fats offers us ample energy and vitality. These foods leave us feeling inspired and happy. Whereas an overconsumption of over processed, sugary, and salty foods + alcohol & caffeine leaves us feeling like we are on an emotional rollercoaster. They can also create feelings of lethargy, depression, anxiety, and physical heaviness.

We often crave food or overindulge because of certain physical, emotional, or hormonal imbalances. Feeling at peace with what we eat and how we eat is ultimately the most important thing we can do. However, implementing small diet and lifestyle changes supports not only optimal endocrine function, but also emotional equanimity and mind-body balance.

Here are a few key tips to keep your moods stable:


BALANCE YOUR BLOOD SUGAR – 1. Make sure you get enough protein everyday! This is the key in blood sugar maintenance and will stabilize your moodiness 2. Eat enough fiber & fat – add chia seeds, ground flax & coconut oil or ghee to any dish  3. If you are already struggling with blood sugar imbalance be sure to also add crunchy snacks to your daily routine- chopped veggies and hummus or pesto are both fantastic options. 4. Limit caffeine consumption. 5. It’s also imperative that you eat something 30 mins after waking, unless you head straight out to exercise, in which case you can have something small & then a full meal after your workout! 6. Eat at regular times everyday + balanced meals - Do not go longer than 3 hours without eating. This helps to stabilize the body, regulate hormones & blood sugar + boosts metabolism- promoting metabolism regulation, blood sugar balance & hormones.


SWAP OUT YOUR SUGARS – If you haven’t done this already – I strongly urge you to switch to natural forms of sweetness and eliminate all other sugars. Coconut sugar, raw honey, stevia, Lucuma, & dates are all great options. Use stevia if you’re trying to get your sugar habit under control.


BE CAREFUL WITH CAFFEINE – Even Matcha can make you a bit moody – watch how much caffeine you are having daily & detox from caffeine from time to time to reconnect to your body’s natural energy source. This will also help stabilize blood sugars, reduce cravings, soothe your adrenals, and reset your hormones.


PROPER ELIMINATION – if you’re not going – nothing is going to make you feel good. Be sure to get enough fiber and if nothing is moving along, make sure you are 1. Properly hydrated 2. Not eating past 8 pm 3. Adding plenty of greens & roughage to your diet4. Sipping dandelion root tea daily. 5. Getting enough sleep 6. Taking breaks from caffeine.


EAT ALKALIZING FOODS –The more Alkaline foods you eat, the more oxygen your body will have and the better you will feel. They also have a natural detoxing effect on the body. Try incorporating foods like dark leafy greens, chlorella, lemons + plenty of fruits and veggies!


FEED YOUR MICROBIOME – Your body stores 10x more bacteria than cells, and the bacteria located in your gut may be the most important. The gut is also considered the second brain, because 95% of your body’s “feel good” hormone, serotonin comes from the gut. Creating a harmonious environment not only aids in digestion, but also helps fuel serotonin production. Feed your microbiome daily by consuming fermented foods rich in probiotics & supplement in powder form whenever you’re feeling off kilter (this is especially helpful after travel).


AVOID KNOWN ALLERGIES - Intuition is one of the most powerful tools you can access when trying to discern whether a food is right for you or not. It’s that gut feeling that steers you to choosing what will work best for you body over that urge to eat chocolate & cookies for lunch. You can also run an IGG Allergy test with your doctor, if you’re curious about any major sensitivities.  Also, if you are suspicious about whether a food is bad for you, pay close attention to how you feel in the hours after you eat it.


EAT SLOWLY & MINDFULLY- That way, your body has space to do its job properly and you’re not eating under stress. Remember that food is your number one energy source. Honor your body by being present with your food. If you are rushing through every meal & end up with a stomach ache, that is your body’s way of telling you that you need to slow down.


COMBAT DEPRESSION & ANXIETY – All of the above will help to reduce anxiety and depression but there are also plenty of foods that lift the mood as well. Here are a few of my favorites : spinach, avocado, bananas, spirulina, chlorella, walnuts, cashews, eggs, ginger, olive oil, coconut, hemp seeds, kale, dark chocolate (70% or higher) or raw cocoa, oats, seaweed, chamomile tea, rooibos tea, turmeric & adaptogenic herbs like holy basil, ashwaghanda and maca.












A holistic twist on the summer classic. Refreshing, rehydrating and full of silica, which promotes joint & tissue health. One of my all time favorites!! 


4 cucumbers- juiced or blended

½ cup water

8-10 ice cubes

1/2 cup fresh mint leaves

2-3 limes, sliced & squeezed

1-2 tablespoons (desired sweetness) Organic raw honey, Omica Organics Plain Stevia or sweetener of choice


1.    In a blender or juicer; puree or juice cucumbers and water.

2.    Drain through a sieve set over a large bowl to remove clumps (not necessary if juicing)

3.    In a large pitcher or glass container, mash fresh mint leaves with back of a wooden spoon slightly softened.

4.    Add cucumber juice, lime, and honey & stir

5.    Fill four glasses with ice and pour in cucumber cooler

6.    Garnish with thinly sliced cucumber or fresh lime.


Image: Alexa Gray

Image: Alexa Gray

My Beautiful friend Summer, of Local Juicery, has a healthy cookbook on the way that I am over the moon about! It’s filled with radiant, plant-based recipes & lifestyle tips to support your journey to optimum health. Summer’s approach inspires simple shifts that promote long-term health. Enjoy this sweet & cooling recipe loaded with nutrient-dense superfoods !

S | This is a recipe from my upcoming book Raw and Radiant! I can't wait to share the whole book with you, but for now here is a little peek at whats to come! Shot by the amazing Alexa Gray. 

Açaí bowls are a fabulous breakfast, lunch or dinner. At my home we eat them at all times of the day. They are filling, energizing and actually very low in sugar. This recipe features banana and avocado, but if you are looking for a lower glycemic version you can simply omit the banana and add a bit of stevia to taste. You can typically find raw frozen Açaí in the frozen section at your local natural food store. 

Serves 1-2

What You’ll Need :::

3/4 (3.5-ounce) packets frozen Açaí

1 medium frozen banana

1/4 medium ripe Hass avocado, pitted and peeled

1 cup almond milk

1 tablespoon vanilla Sun Warrior Protein Powder or favorite raw protein powder (optional)

2 tablespoon almond butter

1/4 teaspoon sea salt

1/2 cup organic shredded coconut

1/3 cup goji berries

1/2 cup fresh berries of choice

1 teaspoon bee pollen

drizzle of raw honey or maple syrup


In a high-speed blender combine the Açaí, frozen bananas, avocado, almond milk, protein, almond butter and salt. Blend until the mixture is a smooth, pudding-like consistency. If the mixture is too thick to blend easily, add a little more almond milk. Once the mixture is blended, transfer to a bowl and top with shredded coconut, goji berries, fresh berries, bee pollen and drizzle with honey.



Image: Alexa Gray 

Image: Alexa Gray 

My youth was filled with many ups and downs. I lost my mom when I was a baby and my life was forever changed. This great disruption imprinted a deep loss in my heart and soul that, still to this day, I do not fully understand how to soothe. My family life growing up was highly dysfunctional, toxic, and abusive. For many years, I struggled to find my place in the world, had a hard time accepting who I was, and struggled with severe anxiety and depression.

I am an empathic, sensitive soul and often feel and take on what others are feeling. Early on, I learned that I needed regular practices in place to keep me grounded and in touch with my own energy. Finding yoga and nutrition at 20 radically shifted my connection to myself. Genuinely nourishing my body and mind with clean foods, transformative thoughts, and environments supported my growth.

Long ago, I came to realize the importance of my relationship to spirit: to myself, the earth, and all of life. This began to take precedence over fleeting happiness drawn in from material things and consumerism. I like a well-made product as much as the next gal, but the deep fulfillment that comes from matters of the heart is so much more important to me. The raw beauty of human connection and the love we share with our friends and family is spirit in its purest form. When I focus my attention on the connection to spirit, my whole life illuminates.

The longest journey that you’ll ever have to make is from your head to your heart.”

The heart is the essence of spirituality. It’s where the soul meets body and where we become aware of our inherent life force. The heart is where we feel deeply, open ourselves to love, and find tenderness when life becomes challenging. One of the most profound transformations for me was connecting my mind & body through my heart. Instead of demanding that my body be or respond a certain way, I began to feel into my body on a day-to-day, moment-to-moment basis.  This integration of head and heart allowed me to listen to my intuition, tune into my body’s changing needs, and lead a happier, healthier life. It gave me access to my spirit and allowed me to feel more and think less.

All of life is interconnected – beginning with the synthesis of mind-body-spirit. There is profound beauty & spirituality in everything that surrounds us. When our lives are struck with tragedy, the resilience of the human spirit always shines through. It is one of the most powerful, healing qualities we possess.

There is spirit in all things

Spirituality to me isn’t necessarily a specific practice. There is something spiritual about every person, place, and thing we experience. Just being alive is a spiritual practice. We can find beauty in just about anything if we allow ourselves to slow down and sink into the moments more.

Spirituality is our intimate relationship to nature, the rhythms of the seasons, and our food. Aligning with the natural flow of mother nature and our own nature is the deepest spiritual practice: one that restores balance and harmony to any life.

Sometimes, when we have been hurt or traumatized, pieces of our spirit go into hiding. Spirituality includes doing the work to unearth our shadow parts and heal the past, so we can move into a more wholesome existence. This includes clearing limiting beliefs, patterns, and negative ideas that we’ve created about what it means to be alive.

There are powerful ways to connect to our innate spiritual essence. Here are a few of my favorites:

MEDITATE::: Meditation is a powerful tool for connecting to spirit. I go in and out of stages of “sitting” daily for meditation. For weeks or months at a time, I will take a moment each morning and welcome the day with stillness. Other times, my daily life becomes a meditative practice. I believe that with enough presence and mindfulness any task can become meditative. Regular mindfulness meditations are helpful for clearing excess mind-chatter and connecting deeply to our soul’s intentions.

GET CLEAR::: Clean eating, seasonal cleansing and regular movement all provide a clear channel to our spirit. I got clear by having the strength to overcome addictions that clouded my mind: addictions to spending, eating, drinking, and drugging. Overcoming addictions cleared the fog that had been obscuring my intuition and self-awareness, providing a clear channel to my spirit.

UNPLUG::: Regularly unplugging from technology & taking space for quiet reflection offers so much clarity. It’s imperative that we allow this space for ourselves. Constantly filling up our time with the distraction and ego projection of social media is a way to avoid the feelings deep inside of us that need attention. Everything in moderation is the key to a balanced holistic life.










One of the most beautiful things about being a part of the holistic community is connecting with other like-minded individuals. Today, Almila Kakinc-Dodd of the holistic lifestyle site Thirlby, shares her sweet, super-food enrinched helva recipe. A hormone-balancing helva adaptation inspired by her Mediterranean roots, a nod to her late grandmother & reclaiming women's health. Enjoy!

A | Helva is a powerhouse desert to simultaneously chip away at that sweet tooth that aches during our cycles and meet our body's' increased nutritional needs. As we lose blood during menstruation, we also The increase in insulin release during menstruation results in cravings for carbohydrates and sweets, particularly chocolate. This is a recipe to allow you to never deny your body's natural instincts but to respond to them in a nourishing and intelligent manner.

The hormonal fluctuations that lead to intense cravings are balanced through the ingredients in this recipe. The sesame seeds provide healthy fats, protein, and balances libido. The vitamin E that sesame seeds contains has been researched to support pre-menstrual symptoms such as fatigue and bodily aches, more specifically breast tenderness.

Bee pollen is a complete protein and is high in vitamin Bs, which promote sustained energy when menstruation causes drainage. Maca powder flushes excess estrogen out of the body, supports the entire endocrine system, and balances mood. Astragalus revives the body by pulling its energy flow upwards, preventing its loss through menstruation. Hemp hearts are a source of additional fat and complete protein that is easily assimilated when our digestive system might be off during menstruation.

I N G R E D I E N T S:::

Paleo / Vegan / Gluten-free / Dairy-free / Refined-sugar free

1/4 cup hemp hearts

1/4 cup sprouted nuts, I prefer brazil nuts

3/4 cup raw tahini, I prefer this sprouted one or this raw, organic one

1 tablespoon bee pollen*

1 tablespoon lucuma powder*

1 tablespoon mesquite powder

1 tablespoon maca powder, I recommend gelatinised for easier digestibility

2 tablespoons astragalus

1/2 teaspoon vanilla powder*

1/4 cup sunroot syrup / raw honey / coconut syrup

5 tablespoons coconut oil

1/4 teaspoon stevia powder, I prefer bitter-free Omica Organics

D I R E C T I O N S:::

  1. Place the nuts and hemp hearts into a high-speed blender, such as a Vitamix or Blendtec, to blend into a fine meal. Set aside into a bowl.
  2. Add the remaining dry ingredients into the meal and incorporate well.
  3. Add the wet ingredients and mix to combine.
  4. Place the helva in a parchment-lined rectangular mold to freeze for four hours or longer if you'd like a firmer texture—check at the four hour point.
  5. Once ready, slice, and serve! I love to serve it with homemade coconut milk ice cream in either raspberry rose or matcha flavours.
  6. To make the ice cream, simply blend 1 can of full-fat BPA-free coconut milk with 1 1/2 cups of frozen raspberries, 1 tablespoon dried rose petals, and 1/4 cup of raw honey or maple syrup in a high speed blender. Then pour it into your ice cream machine and follow according to manufacturer's directions. For the matcha version, I like this recipe.

Almila Kakinc-Dodd is a trained Medical Anthropologist, a Holistic Health Practitioner, and the author behind the wellness destination The Thirlby. She created it as a result of her autoimmune diagnosis and to offer an aesthetically pleasing platform where wellness is through and accessible—not crunchy granola. Her upcoming book will be published in Spring 2018 by Prestel/Random House and will be available wherever books are sold. 


Quick Cardamom Almond Mylk


4 cups of water

3 Tbsp raw, organic almond butter

Pinch of himalayan sea salt

1/2 tsp cardamom

Dash of cinnamon

1 -2 tbsp raw, local honey


Blend all ingredients in a high speed blender.

Serve & Enjoy!

*For extra foam – add a splash of boiling water before blending!

Pistachio Mylk


4 cups water

1 cup shelled organic, raw pistachios

Splash of vanilla extract or 1/4 tsp vanilla bean powder

3-4 pitted dates or 6-8 drops omica butterscotch stevia

1/4 teaspoon cinnamon

Pinch of Himalayan sea salt


Blend all ingredients in a high speed blender.

Strain through nut milk bag & serve!