6 Ways to Naturally Boost the Immune System

Our immune system is a beautiful intimate dance of trillions of living organisms and compounds. They communicate with each other nonstop to maintain homeostasis within our bodies. This extraordinarily complex set of mechanisms is constantly responding to the environment. Every time we inhale or ingest food, we are taking in foreigners, to which our immune system says, 

“Is it safe?” 

“Safe! Coast is clear.” 

Or…

“Not safe! Prepare for battle!”  

Our body responds with something called innate immunity. Which is a series of defense mechanisms that prevent the foreign (potentially harmful) invaders from traveling throughout the body. It is there to kick viruses, bad bacteria, parasites, and other particles out of the body. 

Without a balanced immune response, we can experience severe inflammation and tissue damage that can lead to future disease and also affect everyday functioning. From our mood to our complexion, energy levels, sleep, brain function, and our susceptibility to infection – it’s all often a direct reflection of our immune response.  

Here are six ways we can strengthen our immune response. Each has a small biological explanation along with practical examples so we can begin to incorporate them into our day. After all, a strong immune system is a foundation for a longer, healthier, and happier life. 

Let’s dive in.

1. Eat Probiotic and Fiber-Rich Foods

There are roughly 40 trillion bacterial cells in your body and only 30 trillion human cells. That means you are more bacteria than human. Crazy, right? 

Probiotics and fiber-rich foods work to diversify the microbiome and gut flora by introducing good bacteria. Probiotics are loaded with millions of good bacteria, and fiber-rich foods contain pre-biotic fiber which acts as food for the good bacteria. 

The gut microbiome, specifically, is all of the microbes in your intestines. They begin diversifying the moment you’re born through your mother’s breast milk. And they continue to diversify and protect you throughout your entire lifespan. 

The gut is the largest contributor to our innate immunity. It holds a massive army of good bacteria that promote cell survival, strengthen the stomach lining, and induce protective responses from cells. Good bacteria are essentially both the brain and food of the gut’s immune cells, which help them win the battle against pathogens. A healthy population of gut flora as well as a diverse microbiome will help protect your heart, brain, and every other organ in your body. 

We can introduce good bacteria, or probiotics, through many natural foods. 

To clear the flair of supplements and potions, know it’s neither necessary nor the best way to get these little helpers into your gut. Nature provides ample natural sources. A few delicious foods that are rich in probiotics and excellent for gut health include: 

  • Nut-milk yogurts
  • Miso
  • Pickles
  • Sauerkraut
  • Tempeh
  • Kefir
  • Kimchi
  • Sauerkraut
  • Nut cheeses 


2. Introduce medicinal mushrooms into your diet.

Similar to our muscles, the immune system gets stronger with a little exercise. We call these workout regimes immuno-stimulants and immuno-modulators

A beautiful example of immuno-modulators is the magical kingdom of fungi. Also known as mushrooms! Around 700 out of 140,000 species possess pharmacological properties. These medicinal species modulate or positively alter our bodies’ innate immune response. They wake up depressed or dormant parts of our immune system.

Mushrooms such as Reishi and Chaga have been used for thousands of years in traditional Chinese medicine. And with good reason. The therapeutic effects of mushrooms range from anticancer to the suppression of autoimmune diseases and common allergies. This works by their ability to induce the production of cytokines – messengers of the immune system that signal immune responses between cells. 

Reishi and Chaga are both excellent to start with. Reishi is known for its antihistamine and anti-inflammatory properties. They stimulate DNA production in the bone marrow to produce more white and red blood cells, essentially creating a bigger army. The increase in the concentration of white blood cells has rendered them helpful for people infected with HIV, mononucleosis, and other viral infections. 

Chaga is known to have the highest amount of antioxidants gram for gram than any other substance on the planet. They also contain a high amount of zinc, which is a crucial nutrient for the development and function of our immune cells. 


3. Use adaptogenic herbs.

Adaptogens possess a unique ability to combat stress. The HPA (hypothalamus/pituitary/adrenal) axis is our stress response system that extends from the brain to the top of the kidneys. It’s a complex feedback mechanism that works by releasing hormones throughout the body in response to environmental stress. 

Chronic stress increases the production of the hormone, cortisol, which is known to suppress white blood cell activity – a critical component of our immune system. In turn, we become more susceptible to inflammation, allergies, low libido, anxiety, and depression.

Adaptogenic herbs work by regulating our adrenal response to stress and physical challenges so that we don’t overproduce cortisol. They also normalize some of the neurotransmitters (ex. dopamine, norepinephrine, and serotonin) involved in the HPA axis. They do this by making the blood-brain barrier more permeable. Which allows the precursors that induce the production of neurotransmitters to pass through easily. This way adequate amounts are produced naturally. 

Common adaptogens to use are: 

  • Ashwagandha 
  • Ginseng 
  • Tulsi 
  • Maca
  • Rhodiola 

These powerfully potent herbs have a long history of use in traditional Chinese and Ayurvedic medicine. You can find them in powdered form to mix with water or into your smoothies. As well as in the form of tea.


4. Cook with digestive spices.

Spices are found in the root, seed, bark, berry, and flower of plants. They are not only delicious but also tremendously beneficial to our immune system. Many spices have the power to block chronic inflammatory pathways in the body. These are the pathways that lead to long term diseases, such as cancer and Alzheimers. The spices work by interrupting the formation of harmful colonies of cells.

If we look at other cultures, the rate of those affected with cancer is three times less in India than in the United States. Indians are notorious for consuming large amounts of spices daily. 

Spices also aid in digestion by their ability to help produce bile and calm indigestion-causing bacteria. When the body isn’t working so hard to digest food, energy is cleared to heal. Our immune cells can move to areas of the body where their help is needed.

Common spices that are easy to incorporate into our diet are: 

  • Turmeric
  • Ginger
  • Cayenne peppers
  • Cardamom
  • Cinnamon 
  • Oregano

They work great in desserts, juices, salad dressings, and more!

5. Get enough sleep. 

While we sleep, our bodies are hard at work repairing and restoring the whole time. Without at least 7 – 9 hours of sleep per night, our immune system suffers. Certain types of little messenger proteins, cytokines, peak in production during nocturnal hours. Because they are the immune system’s communicators, we need all the cytokines we can get to keep our immune response strong and optimal. 

To paint a small picture of what is at work here, the cytokines are helping our bodies grow new cells, repair harmed cells, direct cell traffic, and destroy target cells. 

Sleep also aids in our immune system’s memory. Memories of foreign invaders and our response to them are formed and stored in the immunological memory bank. When we stop getting enough sleep, this crucial time for healing and memory formation is lost. We become more susceptible to getting colds, viruses, and other infections in the future.

One way to get more sleep is to keep our phones out of the bedroom at night. There are numerous studies on the negative effects of the blue light from your phone before bed. We can also establish a healthy nighttime routine that involves turning off electronics, reading, and taking a few deep breaths while lying in bed. Yoga Nidra is an excellent resource for better sleep as well. 

6. Exercise and sweat it out.  

The last way to boost immunity that we’re going to talk about is sweating. Get outside, move around, and work up a sweat. The benefits are incredibly supportive to the immune system.

The barrier of the skin is our first line of defense against pathogens. It keeps them from entering the bloodstream. The sweat glands found on the skin secrete a wide range of antimicrobial compounds that stop harmful microbes from hanging around. 

For instance, during exercise, we release a specific antimicrobial peptide that is salty and slightly acidic. These properties kill any microbes they come in contact with, essentially causing them to explode. Sweat’s main role is to regulate our skin’s microbial flora. It kills the bad guys. Hence, sweat’s “detoxing” effect. All the more reason to get out there, and start working up a sweat. 

Remember diversity is key. 

The immune system has a remarkable ability to reboot and begin functioning optimally if we give it the fuel it needs. With these six ways, there is no doubt we can begin to feel better. We may find ourselves happier, more energized, mentally sharp, have clearer skin, and prevent ourselves from future diseases. 

You can check out my cookbook, Heal and Ignite: 55 Raw, Plant-Based, Whole-Food Recipes to Heal Your Body, and Ignite Your Spirit. It’s full of fun, easy, and delicious ways to create probiotic-rich foods right at home as well as how to use digestive spices. 

We eat to fuel the mind, body, and spirit. We can start to see our immune system as a reflection of our connection to spirit and life on earth. 

It’s a beautiful, complex dance. And quite easy to maintain when we step into the rhythm of life. 

Blog post written by Jordyn David


Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

https://www.healthline.com/nutrition/gut-microbiome-and-health#section2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1160565/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785894/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684748/

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The Vegan Troubadour Show

With Jim Marconi and Dr. Michelle Marconi

Pachavega Living Foods Education joins Jim Marconi on The Vegan Troubador show to talk about the raw, plant-based, whole food lifestyle, and how it can impact our health, life and the planet.

Below is  my two-part interview  with Jim.

Part 1

Part 2

Listen to the full episode HERE.

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Sprouting Your Nutrition

Sprouting might seem like a new-age, hippie-food craze that made it to the mainstream along with kale and granola. The truth is, sprouting has existed in the culinary traditions of Asian and European cultures for thousands of years, revered for its immense nutritional value.

Sprouts are literally the sprouts of baby plants and there are hundreds of sprouting seeds to try. Sprouts include the germinating seeds of nuts, beans, and grains as well as the ubiquitous alfalfa. All they need is a little water and love. And you can eat sprouted seeds raw, preserving their nutritional richness.

Enzymes in a sprouted seed make it easier for you to digest and absorb its nutrients. Sprouts also have increased fibre, which helps eliminate toxins from the body, assists digestion and regulates bowel movement. Sprouts can also aid in weight loss, increase immunity, improve blood circulation, heart health, cancer prevention and are considered anti-aging. Athletes should note that protein in a sprouted seed or nut is more easily absorbable, helping to build lean muscle mass. Other nutrients that are significantly made more bio-available are carbohydrates that are turned into simple sugars, vitamin A (beta-carotene), C, E, K, calcium, iron, magnesium, zinc, omega 3 fatty acids and antioxidants. All are key nutrients for a healthy, vibrant, thriving life.

Plus, you get more bang for your buck with sprouting. A cup of seeds can yield up to 24 times in volume in a matter of days – dependent on the seed chosen!

Get Sprouting

Sprouting is simple and doesn’t take much time. There is a similar method for most seeds, nuts, grains and beans, though the length of time for soaking and growing may vary. By soaking the seeds and sprouting them, anti-nutrients, otherwise known as enzyme inhibitors that prevent the seeds from releasing their full nutritious potential, are released into the water. When sprouting at home, make sure you drain this unhealthy water and rinse your seeds very well afterwards. By consuming the enzyme inhibitors, your body has to work extra hard to break down the seed. A sprouted almond is much easier to digest than a raw almond.

What you’ll need:

  • Organic seeds to sprout – be sure to check the expiration date.
  • A large, wide mouth mason jar, which will be your growing receptacle.
  • A mesh screen or clean cloth to serve as its cover.
  • A rubber band to hold the cover in place.

Alternately, there are specialized multi-tiered sprouters that allow you to sprout different seeds at the same time and provides the perfect conditions for light exposure, moisture drainage and air circulation for growing sprouts. They sell for about $30.

Soaking

After the soaking period is done, cover the jar with the screen and hold the cover in place with a rubber band. Pour out the seed soaking water and rinse with fresh water. Drain the jar thoroughly by inverting the jar at an angle, letting the water flow through the screen. Do not submerse the seeds.

Rinsing & Draining

Repeat the rinse and drain procedures once in the morning and once in the evening until the sprouts are ready for harvest. Upon harvest, put sprouts in a clean covered jar.

Enjoy sprouts as a side dish or, for maximum benefit, fresh with salads, sandwiches or alone as a snack.

Be cautious in preparing and consuming sprouts. Bacterial growth and risk of salmonella and e-Coli may occur if not prepared properly. This can be a concern when purchasing store-bought sprouts, if jars and materials used are contaminated. It is best to source your seeds from reputable suppliers and ensure cleanliness during preparation.

Sprout Type: Quantity | Soak | Rinse & Drain

  • Alfalfa seeds: 3 Tbsp. | 8 to 12 hours | 3-6 days
  • Broccoli seeds: 3 Tbsp. | 8 hours | 3-6 days
  • French lentils: 1 cup | 24 hours | 1-3 days
  • Mung beans: 1 cup | 24-36 hours | 1-3 days

Read the original publication  HERE

Recipe:

Wasabi Ginger Sprout Salad

22 Days to Heal and Ignite

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Welcome to 22 Days to Heal and Ignite.

Day 01: Electrolyte Sports Drink with Ginger and Turmeric
Day 02: Lavender Berry Surprise Pudding
Day 03: Aztec Cacao Elixir
Day 04: Love Your Liver Salad
Day 05: Goji Berry Orange Fudge
Day 06: Basic Sauerkraut
Day 07: Blood Builders Brew
Day 08: Pad Thai Noodle Salad
Day 09: Chocolate Banana Cardamom Smoothie
Day 10: Cauliflower Mash
Day 11: Camu Camu Poppy Seed Nice Cream
Day 12: Sushi Salad
Day 13: Moringa Recipe
Day 14: Sweet and Spicy Coconut Chips
Day 15: Red Beet Borscht
Day 16: Maca Carrot Cake with Lemony Vanilla Frosting
Day 17: Dr. Ann’s Eneregy Soup
Day 18: Himalayan Pink Salted Caramel Coffee Cake
Day 19: Cashew Sour Cream
Day 20: Luscious Lemon Cream Cake
Day 21: Kombucha
Day 22: No-Bake Coconut Cashew Rawkies

Did you enjoy the 22 days to Heal and Ignite Campaign? If so, we’d love to hear your feedback! Click here to leave a comment.

Find more recipes like these here. 

 

22 Days to Heal and Ignite: Day 22

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 22

Every part of the coconut is useful: Its leaves are used as roofing, its trunk as lumber, the flowers, sap, fruit, meat, milk, oil and water as food products, the shells as household items and décor, husks into fuel, fibers into textile, and the roots to make dye. They are also sustainable!

When consumed, coconuts are excellent treating illnesses caused by bacteria, fungi, parasites and viruses. Coconuts’ vitamin and mineral content benefit the skin, bones, teeth, heart, muscles, digestion, immunity, kidney, thyroid, blood circulation and sugar levels. The mighty coconut is a true superfood!

No-Bake Coconut Cashew Rawkies

Ingredients:
2 cups rolled oats
1 cup cashews
1 cup dates
½ cup coconut butter
½ cup coconut flakes
3 tbsp coconut oil, melted at low temperatures
1 tbsp maca powder
1 tbsp mesquite powder
½ tsp vanilla
¼ tsp pink salt
1 cup raw chocolate chips – mix in by hand

raw chocolate chips
1 cup raw cacao butter
1 ¼ cup raw cacao powder
1 tbsp maca powder
¼ tsp vanilla powder
¼ cup maple syrup or coconut nectar
(don’t use honey – it doesn’t mix well)
1 ½ tbsp coconut oil, melted at low temperatures
5-6 drops peppermint essential oil
1 tsp medicinal mushrooms
a pinch of pink salt

Procedure:
To make the raw chocolate chips, melt the cacao butter and the coconut oil, melted at low temperatures. Once melted completely, add along with the above ingredients to the food processor, process until a well-mixed paste forms. Scoop paste into chocolate moulds (or ice cube trays) and refrigerate until hard.

For the rawkies, melt the coconut butter and coconut oil in the dehydrator at 118°F and set aside. Bust up the rest of the dry ingredients in the food processor then slowly add the liquid coconut while spinning. It should all mix well. Break or cut up the raw chocolate and mix in by hand. Roll into balls and chill for a few hours.

These will keep in your freezer for many weeks… if you can restrain yourself!

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17
22 Days to Heal and Ignite: Day 18
22 Days to Heal and Ignite: Day 19
22 Days to Heal and Ignite: Day 20
22 Days to Heal and Ignite: Day 21

22 Days to Heal and Ignite: Day 21

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 21

Fermentation isn’t limited to sauerkraut. You must have heard about kombucha buy now. There are dozens of “breweries” popping up all over the place. Kombucha is a fermented sweetened tea that has probiotics which cleanses and detoxifies the digestive system for better digestion and regulates the body’s pH level. It still has traces of sugar though so drink moderately.

Kombucha

Ingredients:
one kombucha SCOBY and ½ cup starter tea from a previous batch of kombucha OR 2 cups from a store-bought batch – non-flavoured
4 tea bags (rooibos, black, green or white tea – do not use teas with flavouring as this will interfere with the fermentation process
¼ cup coconut sugar or raw cane sugar – but not honey as it won’t ferment due to its anti-bacterial properties
4 cups filtered water

Procedure:
Place hot water and sugar together in a jar. Mix until the sugar dissolves. Place the tea in this mix and steep for 10 minutes, remove, then cool to room temperature. Once cooled, place the kombucha SCOBY and ‘starter tea’ (extra kombucha liquid) into the sweet tea (if the tea is too hot, it will kill the SCOBY). Cover the jar with the towel and rubber band so it can still breathe but still is sealed.

Fermenting the kombucha: Choose a warm place between 70° and 80°F out of sunlight with a reasonably good airflow. Keep away from any other cultured foods as cross-contamination by stray yeasts and bacteria can be problematic. It is important to allow the kombucha to ferment undisturbed. Moving the jar will not ruin the batch but it will take longer to ferment.

Waiting: Your brew may be ready in 5 to 7 days. For the first few batches, start tasting on day 7, but again, remember that cleanliness is of utmost important. Go with your own personal taste preferences. Some people like it best after only a week. Whereas I prefer about 4 weeks of fermentation. Shorter fermentation will result in a sweeter brew. Longer periods will result in a more vinegar-like taste. The longer the brew ferments, the less sugar will remain, so if sugar consumption is a concern, ferment longer.

Harvesting your kombucha: Now you’re ready to enjoy your brew. Remove the SCOBY, making sure to be very clean. You’ll need to make a new batch of sugar tea with some starter kombucha so you will have a place to put both the original SCOBY you started with as well as the baby SCOBY that formed during the fermentation process. If you want to share the love, you can tear the SCOBY apart and divide it in order to start new cultures in separate containers.

NOTE: When working with kombucha, it is important to wash and rinse your hands and all equipment well prior to working with the tea mixture or the SCOBY. Be thoroughly clean and give everything an extra rinse.

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17
22 Days to Heal and Ignite: Day 18
22 Days to Heal and Ignite: Day 19
22 Days to Heal and Ignite: Day 20

22 Days to Heal and Ignite: Day 20

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 20

Lemons, when consumed through food or beverage, contains antioxidants, vitamins and minerals that support immunity, digestion, detoxification, blood circulation and even ensures the health of the skin, hair, nails and teeth. Lemon is also valuable outside its culinary use and health benefits, it is a great cleaning and disinfecting agent, and even an insect repellant.

Luscious Lemon Cream Cake

Ingredients:
crust
½ cup almonds
½ cup macadamia nuts
¼ cup Medjool dates
2 tbsp coconut oil, melted at low temperatures
a pinch of vanilla powder
a pinch of pink salt

filling
1 ½ cups cashews, soaked and rinsed
½ cup fresh lemon juice
zest of one lemon
2 tbsp coconut oil, melted at low temperatures
½ cup coconut milk or young Thai coconut meat
3 tbsp liquid sweetener
a pinch of pink salt
fresh berries for garnish

Procedure:
For the crust, pulse the nuts then add the rest of the ingredients to the food processor, pulse until well combined.
For the filling, blend in a high-speed blender – don’t be afraid to get tough with it. This is the secret to the creamy consistency.
Sprinkle a few loose coconut flakes on the bottom of a springform pan (about 6 inches in diametre) then press the crust mixture into the pan. While preparing the filling, place pan with crust into the freezer to set. Once the filling reaches a creamy texture, pour into pan using a spatula to smooth the surface. Place entire cake in the freezer to set (at least 3 hours). Take out of the freezer half an hour before serving to thaw slightly. Garnish with lemon zest and fresh berries.

Are you enjoying the 22 days to Heal and Ignite Campaign?  Tell us what you think! Click here to leave a comment.

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17
22 Days to Heal and Ignite: Day 18
22 Days to Heal and Ignite: Day 19

22 Days to Heal and Ignite: Day 19

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 19

Cashews contain the protein tryptophan, which can help regulate your serotonin, a neurotransmitter responsible for that feel good feeling. They have also been found to prevent gall stones and macular degeneration, relieve cramps and migraines, and normalize sleep patterns. Mexican tacos with Cashew Sour Cream, anyone?

Cashew Sour Cream

Ingredients:
1 cup raw cashews, soaked overnight, drained and rinsed
¼ cup water
2 tsp apple cider vinegar
1 tsp lemon juice

Procedure:
Blend in a high speed blender until creamy and smooth, add more water if necessary.

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17
22 Days to Heal and Ignite: Day 18

22 Days to Heal and Ignite: Day 18

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 18

Pink Himalayan Salt is a healthier choice compared to table salt which is heavily processed, and stripped off of its mineral content. Pink Himalayan salt contains calcium, magnesium, potassium, iron and other trace minerals – which not in abundance in the standard American/Canadian diet.

Himalayan Pink Salted Caramel Coffee Cake

Ingredients:
crust
¼ cup almonds, soaked and rinsed
3 medjool dates
6 dried figs
¼ cup of shredded coconut
1 tbsp coconut oil (melted
on low temperatures)
A pinch of vanilla powder
A pinch of Himalayan Pink Salt

filling
¾ cup raw cashews, soaked and rinsed
½ cup espresso OR 2 tbsp raw carob powder in ¼ cup water
2 tbsp maple syrup
1 tbsp lucuma powder
1 tbsp mesquite powder
1 tsp vanilla powder
½ cup raw coconut butter,
softened on low temperatures

Procedure:
crust
Place all ingredients into your food processor and pulse nuts first to break them up into smaller bits then add dates and figs until it the mix reaches a crumbly consistency. You’ll know when it’s ready because when you squeeze a little bit in your hand, it will hold together.

filling
Blend in a high speed blender – don’t be afraid to get tough with it. This is the secret to the creamy consistency.

cake assembly
Sprinkle a little bit of loose coconut flakes on the bottom of a mini springform pan (about 4-6 inches in diametre) then press the crust mixture into the pan. Pour the filling over top the crust using a spatula to smooth the surface. Garnish with a sprinkle of cacao nibs and a pinch of Himalayan pink salt. Place entire cake in freezer to set (at least 3 hours) . Take out ½ hour before serving to thaw.

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17

22 Days to Heal and Ignite: Day 17

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 17

Fats are blamed for obesity and heart disease, but there are heart-healthy monounsaturated fatty acids that reduce bad cholesterol and in turn lower the risk of heart disease and stroke. Avocados contain good fats, plus fiber, vitamins, and minerals, that help in weight management and nutrient absorption, prevent vision and bone problems, and even inhibit cancer. It is also a good source of folate needed for fertility and pregnancy. Dont’ you just love avocados?!

Dr. Ann’s Energy Soup

Ingredients:
5 cups of baby greens (kale, spinach, romaine)
1 cup of green sprouts (broccoli or sunflower)
1 cup of sprouted legumes (lentil, garbanzo)
2 avocados
1 apple – for sweetness
4 tbsp of seaweed – dulse or nori
2 ½ cup water
½ inch of ginger
1 lemon, juiced
sliced lemon for garnish

Procedure:
In a high-speed blender, this soup becomes smooth and creamy. It can be eaten warm (blend for 4 minutes) or room temperature (blend for 1-2 minutes). Garnish with a slice of lemon.

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16