Almond-Apricot Cookies

5 ingredients. Made in the blender. Gluten, dairy, egg, and refined-sugar free. Believe it or not, these flour-free cookies are SO soft and chewy and moorish. They contain so few ingredients, you’re likely to repeat this recipe from memory. Be sure to double up the batch, because they go quickly.

Life-Giving Chicken Soup

Broth. Brodo. The perfect harmony of warming, nourishing ingredients. Gently simmered to infuse the liquid with delicate vitamins, minerals and life-giving nutrition from a simple mix of basic vegetables and bones.
Its always been my favourite food, as I child I would ask for my birthday dinner to be a big steaming bowl of “brodo” with rice. Being a June baby, this heated meal would dismay my family members, but nothing else would suffice…I wanted soup!

When cooked with enough love, patience and know how, it can be the perfect thing to resurrect you from a cold, flu or even a bad day. So grab a glass of wine, put on some Etta James, and make a big pot of chicken broth.

The following recipe is for my basic chicken broth, which I make on a frequent basis in the colder months and have stored in my freezer at any given time. This recipe is a mix of my mother’s, a classic clear french consume, as well as some personal added flavour enhancers and immune-boosters.

Please feel free to play around and add different spices and herbs, there’s really no wrong way to go about it. Just remember the basics: at least add the holy trinity (onion carrot celery) and if adding bones, let cook for a minimum of 1.5 hrs. Also, remember to continually skim the surface for impurities coming from the bones. This stuff is all the toxins that you don’t want in your body.
This recipe can be used as a base for anything ! Roast some squash and make a purée soup. Use as the base for a tasty risotto. Add some pastina and beaten eggs with Parm for stracciatella soup. Sip in a mug when you have a cold. It is a life saver.

Berry Basil Blast Smoothie

This Raspberry Basil Smoothie is a delightful blend designed to boost adrenal health and alleviate anxiety. Packed with antioxidants from raspberries, bananas, and the anti-inflammatory benefits of basil, this concoction stabilizes blood sugar levels and combats stress. Coconut milk provides sustained energy, while lime juice adds a refreshing zing and vital vitamin C. A touch of tahini enriches the blend with magnesium and calcium, aiding in anxiety relief. Enjoy this harmonious mix as a tasty, soothing solution for your body and mind.

Collagen + Iron-Rich Smoothie

Fruity Smoothie

My New Roots Life Changing Loaf of Bread

Carley Nadine Seed Crackers

Cauliflower Chickpea Patties

This recipe is a meal prep option to have in your arsenal. The chickpea patties, once cooked, freeze very well. This makes for a very quick weeknight dinner. The patties pair well with a dollop of yogurt mixed with feta and a fresh-herb packed salad.

The reason it works well for this program is because it’s quick to reheat once cooked and it’s loaded with anti-inflammatory properties from the turmeric. The curcumin in turmeric, which is the active constituent that makes turmeric yellow, is precisely what benefits brain health. In countries that consume large quantities in their traditional diet, like India, have shown to have better mental health performance and Alzheimers is quite low.

This recipe is also a power-house of nutrient dense foods:

Cauliflower is a from the brassica family, high in sulfur, great for hormone balance and liver support.

Flax seeds are high in fibre, omega 3 fats (particularly with a near ideal omega 3, 6, 9 ratio). Great bowel health and the fats feed the brain and nervous system (which is covered in a myelin sheet of fat).

Watercress is considered a powerful detox herb that can help heavy metals leave the body because it acts as a chelator. Also highly alkaline.

Turmeric is anti-inflammatory

Red Peppers are higher in vitamin c than oranges, an important nutrient in adrenal health

Pumpkin Seeds are a top stress less food as they’re high in magnesium and zinc. Top nutrients for adrenal health.

Adrenal Elixir

This Adrenal Elixir is an integral part of the Flowly program. The intake of salt is often overlooked as salt has been demonized in the wellness industry for many decades now, and old habits die hard.

Sodium is a very important mineral for health. Not only is it an essential electrolyte, which needs to be replaced when we lose any water through sweat, loose stools or day to day activities. But it is fundamental to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.

Why do we care so much about salt in the Flowly program? Because a common symptom of burnout and adrenal fatigue is low blood pressure.

Low blood pressure can cause a sense of dizziness upon standing, poor balance, blurred vision, fatigue and even fainting. If a person experiences chronic stress, mineral balance is not likely to be functioning as well as it should due to adrenal gland fatigue. The adrenals control mineral balance via the release of adrenaline and by squeezing of the blood vessels (vasoconstriction), helping maintain blood pressure and increasing it in response to stress.

Ultimately, if you’re stressed out, you probably need more salt in your diet. Especially if you give up processed foods. Salting your food is often not enough, especially if you experience any of the symptoms listed above.

This elixir will mineralize your water, providing sufficient electrolytes. Pink or grey salt contains 81+ different trace minerals (which we only need in small amounts). Think of it as insurance policy for your diet. The lemon kickstarts your liver detoxication and the vitamin c supports your adrenal health.

Think of it as a lemony Gatorade!

Golden Milk Latte

Golden Milk is considered a digestive elixir in Ayurvedic medicine. If you haven’t heard of Ayurveda, it’s traditional Indian medicine that dates back to as long ago as traditional Chinese medicine. That’s some ancient wisdom!

The main elements of golden milk are: milk, which is revered in Ayurvedic medicine for its health properties, turmeric to fight inflammation and calm the system, warming spices like ginger to ignite the digestive fire in your belly (called agni) and some fat, usually ghee (clarified butter) which supports the nervous system (all 37 miles of it is wrapped in a fatty myelin sheath).

Golden milk is an important part of the Flowly program because turmeric is calming to the nervous system. The active component is curcumin, which has been shown to increase serotonin and dopamine and studied for treatment of anxiety and depression. The fats in this drink provide strength to the nervous system which is covered in a fatty layer called the myelin sheath.

This is a warm, curative cup of yellow hugs. Highly recommended on especially full-on days.

Macaccino: Mushroom Elixir

This beverage can change your morning. If you find you’re sensitive to caffeine OR you struggle with sleep issues (hint, the two are often connected), then we recommend ditching caffeine for a time.

Caffeine is a nervous system stimulant. Although fairly harmless in itself, it’s often the stray the broke the camels back. Think of the barrel effect, how all of life’s stressors combine to fill up our barrel and lower our ability to manage stress. Caffeine takes up a lot of unnecessary space in the barrel.

But what about the mental focus and alertness caffeine provides, you may ask. That’s where Maca comes in. Maca is a Peruvian root that provides gentle alertness and clarity without the crash. It’s been safely used in herbal medicine practices for hundreds of years. As a powerful adaptogen, it helps increase your tolerance to stressful events. Studies show it can help keep cortisol levels from rising.

It also tastes really delicious and oddly like coffee. With the use of roasted chicory or dandelion root coffee, you’re simulating the flavour of coffee while also supporting your liver with these great herbs !

so if you’ve tried to quit coffee because it makes you anxious, jittery, crash, eye twitch (me) or whatever reason, then give this a go. Because sometimes you just want a warm cup of a dark liquid.

Golden Bone Broth Latte

All the healing benefits of golden milk, with the added nutrients of bone broth. Your gut will love you!

Stress Less Tea Electro Replacement

Dark Chocolate and Nuts

This cheeky little chocolate snack was created in an effort to make a snickers bar at home. It has the chocolate. The crunch from the nuts. And the ooey smoothness from the nut butter. Topped with flaky salt and your brain will think you’re eating a snickers bar, trust us.

Side note on peanut butter: peanuts have been shown to be high in mycotoxins (aka mold). This can exasperate symptoms of anxiety, and lower the immune system. If you’re sensitive, it’s best to stick with almond butter.

Everyday Moist Chocolate Cake

Yes we mean it. This can be an everyday cake. And why not? It’s got buckwheat flour which is gluten free, low glycemic (doesn’t spike blood sugar). You can find stone-ground buckwheat which preserves even more nutrients than the refined. No refined sugar, getting all its sweetness from maple syrup. Coconut oil for those nervous system loving saturated fats. Raw cocoa powder high in iron and magnesium. a sweetener-free light and fluffy coconut cream topping. Common!

Happy Balls

A big part of the Flowly program is planning ahead and expecting that cravings may come up. In which case, you’ll be ready with these quick energy balls. With very few ingredients, you can whip these up once a week for snacks on the go. They also freeze really well.

They’re full of fat, fibre and protein to keep you satiated between meals. Much more so than a fruit that can go right through you, and you’re hungry again in 20 minutes.

Happy snacking.

Note: For vegan, swap honey for maple syrup

Coconut Cacao Tahini Bites

Not only are these very delicious, but they’re PACKED with so many important nutrients. All the omega 3 fats from the flax and hemp. All the calcium from the tahini. All the iron and magnesium from the cocoa. This is like a multi-mineral supplement in a very delicious package.

Freezer Fudge

If we were to say you had to make only one recipe from the list, this would be it. This freezer Fudge checks all the boxes;

• Pantry ingredients

• Very quick to make

• Easy to batch

• Satisfies cravings

• Fudgey chocolate

• Salt for adrenals

• Lots of healthy oils for nervous system

• Easily adjusted depending on what you have

Our favourite recipe means you have to give this a go! Get a silicone ice cube tray to make life easier and make this weekly. You can pop one in your mouth after dinner and feel satisfied with just the one.

Sweet Potato Chocolate Cake

You can call it a brownie, you can call it a cake. But one thing it certainly is, a solid recipe. We’ve been baking this up for years and it’s very forgiving and easy. We love it because it’s moist, decadent, fudgey and tastes indulgent. But in fact it’s effortlessly gluten free without having to use a weird dry sub-par GF flour (like rice flour 🤢).

Make this for that GF sceptic in your life. Don’t tell them at first, watch their eyes light up as they take a bite, then bask in the glory as you tell the…it’s GLUTEN FREE!

We love it for all the vitamin A beta carotene and fibre from that sweet potato, the iron and magnesium from the cocoa, plus the grounding effects that cocoa brings. Sweetened with honey, you can’t go wrong.

Grounding Chocolate Truffles

Note: For vegan, can swap honey for maple syrup