Ariel Richards Holistic Health
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  • Home
    • My Philosophy
  • MEMBERSHIPS
    • Ariel's Inner Circle Membership
    • Coaches Inner Circle
  • Coaching
    • Coaching Packages >
      • Get Clarity
      • Ignite Traction
      • Fuel Remarkable Results
      • Unlimited Personal Coaching
      • Coaches Tea
      • Energy Healing
    • Intake Forms
    • Energy Therapy
  • Courses
    • Freedom from Emotional Eating: A 4 Week Mini Course
    • Three Day Fast
    • Workshops & Seminars
  • About Ariel
    • Testimonials
    • What is an R.H.N.?
    • Scope of Practice >
      • Code of Ethics
      • Terms of Service
      • Privacy Policy
  • Goodies
    • What Kind of Sugar Addict are you?
    • Free Holiday Menu
favourite recipes

Condiments:

Curry Powder
Make up a batch to have on hand. These pungent spices are used in Ayurvedic medicine to heal the body of inflammation and dry up excess mucus. Note: always heat spices at beginning of cooking process to release oils and healing properties.

Combine the following ingredients in an airtight jar:
  • 2 Tbsp coriander
  • 2 Tbsp cumin
  • 2 tsp cardamom
  • 1 Tbsp turmeric
  • 1 1/2 tsp cinnamon
  • 1 tsp black pepper
  • 1 tsp cloves
  • 1 tsp nutmeg
  • 1/2 tsp cayenne pepper 


Coconut-Sesame Milk
Used for a base in many cream sauces and rich dishes- decadent but less guilt ridden. 
  • 6 tbsp. grated coconut
  • 6 tbsp. fresh sesame seeds (soaked overnight and drained)
  • Sesame or coconut oil

Liquefy the two dry ingredients in a blender until they no longer fall to center. Stop the blender and push them to the center with a knife several times as they stick to the sides. As blender is running add sesame or coconut oil until the oil covers the pulp (approx. 6 tbsp.). Liquefy for 2 minutes and then add warm water until mixture reaches the desired thickness (approx. 12 oz. of water). Two tsp. of maple syrup and a dash of salt may be added if desired.

FOR SAUCES: Start with coconut-sesame milk; add coconut flour for thickening and season with desired spices. May also be used for creamed soups (mushroom, celery, etc.) and scalloped dishes (potato, cauliflower, etc.)  

​
Cheezy Sauce (4 servings)
Great dairy free alternative to alfredo sauce that has a ton of nutrients!
  • 2 cups cashews/almonds
  • 3/4 cup water
  • 1 tablespoon lemon juice
  • 1 teaspoon sea salt (or slightly less)
  • 1/3 cup nutritional yeast
  • Optional: 2 to 3 more tablespoons water if needed to facilitate blending

Throw all ingredients in a high-speed blender. Blend. Serve. Refrigerate leftovers. Leftover raw cheese sauce will keep for up to four days in a tightly sealed container in the refrigerator.


Beverages:

Anti-Inflammatory Cure-All Beverage
Use once each day in the evening to soothe, unwind and restore yourself.
  • 1 cup non dairy milk alternative (coconut, almond or other nut/seed milk)
  • 1 Tbsp Coconut Oil
  • 1 tsp Turmeric
  • 2 tsp fresh grated ginger or 1 tsp dried, ½ tsp cinnamon, ½ tsp cardamom
  • Stevia to sweeten

Simply drop 1 Tbsp Coconut oil in small saucepan on the stove. When melted, add grated ginger, cardamom and turmeric. Stir to combine and simmer for 1 to 2 minutes. Add non-dairy alternative, stir to combine, and finally whisk in other ingredients. Simmer to warm and enjoy!

Snacks:

Energy Balls (20-25 balls)

Great on the go, make a batch in advance and keep them in your freezer. 1-2 balls is a great mid morning or afternoon pick me up snack!

  • 1/2 C chia seed, soaked in 1 C water
  • 2/3 C unsweetened coconut
  • 1/2 C nut butter (organic, just nuts- try almond or peanut butter)
  • 1/2 C ground flaxseed
  • 1/2 C chopped dried fruit, carob chips, chopped pecans, walnuts- whatever you like!
  • 1/3 C honey
  • 1 tsp. vanilla extract

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of about 1" in diameter. Store in an airtight container and keep refrigerated for up to 1 week. 

Soups:

Carrot-Ginger Soup Recipe (serves 4-6)
Cheap, & easy to make and keep in the fridge or carry with in a mason jar. Carotenoids abound, plus the added bonus of superfoods garlic and ginger make this a winner!  

In a pot sauté: 1 C onion, minced 2 stalks celery, chopped 2 cloves garlic, minced 1 Tbsp ginger, peeled and grated (more if desired)
Add: 3 C carrots, peeled and chopped 2 large sweet potatoes 2 Tbsp vegetable broth powder 7 C water Bring to a boil and simmer for 20 minutes, or until veggies are soft.
Allow soup to cool slightly. Dish soup in batches into a blender or use a hand blender and blend in the pot. While blending, add 1 1/2 tsp sea salt & 1 Tbsp fresh lemon juice 
Serve, garnishing with fresh dill or parsley  


Green Goddess Broccoli and Arugula Soup (Serves 4)
Fast, delicious, and amazingly rich in nutrients- it will definitely get your skin glowing!

1 tsp ghee (Ghee is clarified butter used in South Asian cooking. Find it in Asian markets or natural health food stores.) or olive oil
1/2 medium yellow onion, chopped
2 garlic cloves, finely chopped
1 large head broccoli, cut into medium florets
1 cup arugula
2 cups low-sodium vegetable broth
1/2 cup unsweetened coconut milk
Juice of 1/2 lemon, or more if needed
Sea salt and freshly ground black pepper

Method: Heat the ghee in a medium pot over medium-high heat. Once melted add the onion and garlic and cook until aromatic and soft, about 3 minutes. Add the broccoli and arugula to the pan and stir frequently until the broccoli is bright green and the arugula has wilted, 4 to 5 minutes. Pour in the broth and bring the soup to a boil. Once boiling, reduce the heat to low and simmer until the broccoli is fully cooked, 5 to 8 minutes. Carefully transfer the soup to a blender and blend on high speed for 1 1/2 minutes. Pour in the coconut milk and lemon juice and blend for another 30 seconds. (Or use a handheld immersion blender to purée the soup right in the pot.) Taste for seasoning and adjust with salt, black pepper, or lemon juice if needed. The soup should be thick but still light. If it is too thick, thin it with a little more coconut milk or water. Any leftover soup can be stored in the refrigerator for up to 5 days or in the freezer for up to 6 months. 

Salad:

Red & Green Salad (serves 1)
A simple yet powerfully healing recipe
  • 1/2 cup of red cabbage, sliced
  • 2 beets, sliced
  • 1 Tbsp red onion, diced
  • 1 radish, sliced
  • 1/4 cup pomegranate seeds/ sliced apple
  • 1/4 avocado, diced
  • 1 Tbsp Italian parsley, torn
  • juice from lemon
  • sea salt

Add cabbage to a bowl and massage with lemon juice and salt. After a few minutes, leave it to sit while you prepare the other ingredients. Toss together. Drizzle on lemon juice and dust with sea salt. Serve with white fish or chicken.   

Dessert:

Chocolate Chia Seed Pudding (Serves 2)
Dense fiber & good fat dessert that quells cravings. Perfect.
  • 1/2 cup unsweetened coconut milk
  • 1/4 cup chia seeds
  • 2 tbsp unrefined coconut oil, melted  
  • 3 tbsp unsweetened cacao powder
  • 1 tsp pure vanilla extract
  • 1⁄8 tsp cayenne pepper
  • 1⁄8 tsp sea salt
  • 1/4 cup fresh blueberries, for garnish

Method: Combine the coconut milk, chia seeds and oil in a bowl and mix thoroughly. Let stand for 30 minutes on the counter. Add the cacao, vanilla, cayenne pepper and salt and mix well. If the pudding is too thick, add a bit more coconut milk to thin it out. Garnish with the fresh berries. The pudding is best when served the same day. 


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