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Soul Food


Sometimes, there is the neighbor with the flippant comment 'you are a great housewife.' Sometimes, there is the family member pushing guilt over boundaries you have made. Sometimes, it is the fear of finding out how far you are able to push yourself this round. Sometimes, it is the fear of one's own bravery burning to make blind the darkening mind. Sometimes, there are distractions, temptations, doubts, naysayers, haters, scoffers. Sometimes, there are social pressures to be there for everything, for everyone. Sometimes, there is injury, illness, pain, exhaustion, whining, sniffeling, sleeplessness. Sometimes, comes around almost all the time. 


Sometimes eats my dust.






Strength Training Resource

So excited to add this right before my LiveFit Trainer (Round 3!!!) this Fall!!!


Check out the instructional videos for each move. PLEASE be brave and know that you can modify each workout to start at whatever your level is :]


Muscle Eats Fat; Get Some!


You Are Strong! You Can Do This! 

"Cheesecake" Pudding

"The Rose Program"

Makes 2 cups


  • 1c raw cashew butter
  • 1/3c fresh lemon juice 
  • 1/3c raw honey
  • 4 dates
  • 1tsp vanilla extract
  • 1/2tsp Celtic sea salt


Blend all ingredients until smooth and top with ground almond powders, if desired. 

Raw Salads

"The Rose Program" 

Oh-So-Simple Romaine Wraps

Makes 5 servings


  • 5 large romaine lettuce leaves
  • 5Tbsp raw almond butter
  • 5tsp raw honey


Spread 1Tbsp of the almond butter and 1tsp of the raw honey on each romaine leaf. Roll the romaine leaf and enjoy! 

Easy Raw Coleslaw

Makes 4 to 6 servings


  • 1c shredded green cabbage
  • 1c shredded red cabbage
  • 1/4c raisins
  • 1/2c Liquid Gold Elixir dressing (it's in a July blog!) 


Marinate the cabbage and raisins in Liquid Gold Elixir for at least 1 hour before serving.

Raw Rainbow Salad

Makes 2 to 4 servings


  • 1/2c shredded or finely chopped red cabbage
  • 1/2c julienned or chopped yellow bell pepper
  • 1/2c shredded carrots
  • 1/2c alfalfa sprouts
  • 1c mesculun greens


Place the red cabbage, peppers, carrots, and sprouts in little piles forming a circle around the greens like a rainbow.  

Raw Dressings

"The Rose Program"

Dijon Cider Dressing

Makes 1/2 cup


  • 1 1/2Tbsp Dijon mustard
  • 1/3c apple cider vinegar
  • 4Tbsp cold-pressed olive oil
  • 2 packets Stevia
  • Freshly ground pepper to taste


Blend all ingredients in a blender until smooth. Keeps for 3 weeks. 

Raw Caesar Dressing 

Makes 3 cups


  • 1/4c cold-pressed olive oil
  • 2 cloves garlic, chopped
  • 4 medium stalks celery, cut into thirds
  • 1/2c water
  • 1/4c freshly squeezed lemon juice
  • 1/4c Nama Shoyu soy sauce
  • 2Tbsp sweet white miso
  • 5 organic unsulfured dates
  • Freshly ground pepper to taste


Blend all ingredients in a blender and serve over romaine lettuce. It may also be used as a mayonnaise (use less water for thicker consistency). Kepps up to 10 days. 

 Raw Ranch Dressing

Makes 2 cups


  • 1/2c fresh lemon juice
  • 1Tbsp Celtic sea salt
  • 1Tbsp dried chives
  • 1Tbsp dried rosemary
  • 1Tbsp dried oregano
  • 1Tbsp dried sage
  • 1c whole, raw macadamia nuts
  • 1/3c cold-pressed olive oil (optional)


Blend all ingredients in a blender until very smooth. Add water to achieve desires consistency. Keeps for 1 week.

 Amazing Raw "Peanut" Sauce

Makes 2 cups


  • 1c raw almond butter
  • 2Tbsp fresh ginger, whole or chopped
  • 1/2c water ( to thin)
  • 4Tbsp fresh lemon juice
  • 1/4c pure maple syrup
  • 3Tbsp Nama Shoyu so sauce
  • 4tsp sesame oil
  • 2 to 3 cloves garlic
  • 1/2 serrano or jalapeno chile


Blend all ingredients at high speed until smooth. Perfect for dipping veggies and dressing salad or adding to an Asian inspired meal! 


Raw Curry Cantaloupe Soup & Gazpacho

"The Rose Program"

Curry Cantaloupe Soup 

Makes 4 servings


  • 1 cantaloupe
  • 1/2tsp cinnamon
  • 1/2tsp nutmeg
  • 1/2tsp garam masala
  • 1/2tsp curry powder


Combine all ingredients in a blender and blend until smooth. Serve well-chilled in a bowl or in a chilled cantaloupe half.  



Makes 4 servings


  • 5 large tomatoes, quartered
  • 1/2 cucumber, peeled, seeded, and chopped
  • 1/2 red bell pepper, chopped
  • 2 cloves garlic
  • 2 Tbsp coarse or kosher salt
  • 1tsp cayenne pepper
  • 1/2c cold-pressed olive oil 


Place all ingredients in a food processor and blend until finely pure'ed. Depending on the size of your processor, you may have to do this in two or more steps. 

Raw Blended Carrot Renew & Raw Harvest Butternut and Coconut Soup

"The Rose Program"

Carrot Renew 

Makes 4 servings


  • 2c fresh carrot juice
  • 1 ripe avocado
  • 1Tbsp curry powder
  • 1Tbsp fresh ginger
  • 1 clove garlic


Blend all ingredients in a blender on high until smooth. 



Butternut and Coconut Soup 


  • Makes 4 servings
  • Meat of 2 young coconuts
  • 1 1/2c coconut water
  • 1c butternut or pumpkin cubes (about 1 inch cubes)
  • 8 organic dates or 1/3c pure maple syrup
  • 1 pinch nutmeg, cinnamon, or pumpkin pie spice


Combine all ingredients in a blender and blend on high until smooth! 


Lentil Curry Soup

"The Rose Program"

Makes 4 servings


  • 8 large carrots, chopped
  • 5 stalks celery, chopped
  • 1 leek, chopped
  • 1 head brocolli, chopped
  • 1c chopped muchrooms
  • 1c okra
  • 1/2 medium onion
  • 1 1/2c black, brown, red, or green lentils
  • Equal parts water and Pacific vegetable brothe to cover vegetables (about 6 cups)
  • 1/2 serrano chili (optional)
  • Spike to taste
  • 3tsp curry powder (or more to taste)
  • Celtic sea salt to taste
  • 1 bunch cilantro, chopped (optional) or 4 whole bay leaves, chopped (optopnal)
Boil the vegetables, lentils, and curry powder in a large pot and simmer until the lentils and carrots are cooked through (about 45 minutes). Top with the cilantro or bay leaves if desired. 


Sunshine Joy and Power Soup

"The Rose Program"

Sunshine Joy

Makes 2 to 3 servings


  • 1c organiz alfalfa sprouts
  • 6 organic dates
  • 2c fresh pineapple
  • 3 leaves fresh kale, removed from stem
  • 1-2Tbsp packed fresh mint
Power Soup
Makes 2 to 3 servings 
  • 1c organic alfalfa sprouts
  • 3c fresh strawberries
  • 3Tbsp raw honey
  • 2-4 packets Stevia (if desired for extra sweetness)
  • 1 large head Romaine lettuce
  • 1/4 medium beet (optional for a deep red color)
For Each: Blend until very smooth. You may want to blend in a couple of ice cubes as well so that the mixture does not heat up while blending. The soup is best when served immediately, but it will last in the refrigerator for 2 days.



Liquid Gold Elixir

"The Rose Program"

Salad Dressing

Makes 4 cups


  • 2 cups fresh lemon juice
  • 3 whole cloves garlic\3Tbsp minced ginger
  • 3Tbsp Nama Shoyu soy sauce
  • 3 heaping Tbsp raw honey (or more if desired)
  • 1 1/2c cold-pressed olive oil


Place all ingredients expect the oil in a blender. Begin blending at a normal speed. As the mixture is blending, slowly add the oil until it's completely blended. This recipe should last over a week in the fridge. 

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