Ayurvedic medicine (also called Ayurveda) is one of the world’s oldest medical systems.  It originated in India nearly 6,000 years ago and to this day is one of the country’s traditional healthcare systems.  Meaning “science of life” in Sanskrit, Ayurveda is founded upon the belief that all areas of life impact health. According to the practice, we all have a unique mix of three mind and body principals which create our specific mental and physical characteristics.  These three principals, or life forces (energies), are called doshas. These doshas control how your body works and they are Vata (space & air), Pitta (fire & water), and Kapha (water & earth).

There are various resources (books, websites, practitioners, etc.) for delving deeper into what dosha you might be and what that means for following an Ayurvedic lifestyle.  Here is a link to take a “Discover Your Dosha Type” quiz that can help you begin your Ayurvedic health journey: https://shop.chopra.com/dosha-quiz  In general, Ayurveda means not only are you eating or avoiding certain foods for the benefit of your dosha, but you’re also living a lifestyle that is in line with “balancing” your dosha…meditation, exercise, essential oils, etc….all are very important principals in Ayurvedic practice.  


Here is some information on the 3 doshas that can help you remain in a physically and emotionally balanced state using the Ayurvedic holistic science of health:


Vata Dosha: Vata people tend to be on the thin side, have smaller bones, and don’t put on weight easily.  Vatas are said to be like the wind and this dosha’s energy is primarily associated with mobility, motion, circulation, breathing, and other essential body functions.  Known to be creative and energetic when in balance but fearful, stressed, and “scatter-brained” when out of balance; also might be cold a lot, have a delicate digestive system, and have dry, sensitive skin.


Pitta Dosha: Pitta is the energy force that governs most metabolic activity including digestion, absorption of nutrients, body temperature, and energy expenditure.  Pitta types tend to be smart, hard-working, and driven (even competitive) when in balance but can be overly angry and aggressive when out of balance. Pitta’s tend to have a medium build, be athletic, and are versatile in terms of putting on weight or muscle.


Kapha Dosha: Kapha controls growth in the body and is considered the nourishing dosha.  It supplies moisture to the cells and organs and helps keep the immune system strong.  Kapha people are known for being grounded, supportive, loving, and forgiving when balanced…almost like a motherly type.  When out of balance they can be lazy, insecure, envious, and sad.


There are many benefits of practicing Ayurvedic medicine, here are just a few:


  • Helps lower stress and anxiety by rebalancing the body’s hormones or “energy”.  Practicing meditation, yoga, breathing exercises, herbal treatments, skin treatments, visualization or repeating inspirational mantras all play a part in improving stress and anxiety.
  • Lowers blood pressure and cholesterol by following Ayurvedic diet practices and relaxation techniques which helps lower inflammation and can help reduce plaque buildup.
  • Helps with recovery from injuries and illnesses by targeting inflammation, which is the root of most diseases.  Ayurvedic medicine can help lower pain and swelling, improve blood flow, and fight inflammatory conditions like arthritis and fibromyalgia.
  • Promotes a nutrient-dense, antioxidant-rich diet filled with a variety of real, whole foods.  Included are various fresh herbs, spices, teas, vegetables, healthy fats, high-antioxidant foods, and protein.
  • Can help with weight loss or maintenance by using the various Ayurvedic practices and foods specific to your dosha.  Even essential oils are utilized for weight loss along with specific exercises.
  • Lowers inflammation by focusing on balancing your dosha which involves various ways of reducing inflammation with hopes of regulating the heart and circulatory system, digestive tract, and the means of waste elimination.
  • Helps with hormonal balance by focusing on balancing your dosha; can also incorporate the use of essential oils along with diet and relaxation techniques that specifically target hormonal function.


As with everything, moderation is the key to success.  Please review everything with your healthcare professional before making any large-scale changes to your medication, supplements, and your exercise routine or lifestyle.  Use Ayurvedic principles and practices to enhance every aspect of your life and keep up your self-care efforts…you’re worth it!



It happens, we go on vacation, we overindulge on the weekend, and getting your diet back on track can be a slippery slope! Here are some terrific ways to get back on track quickly!

It happens to all of us at one time or another.  You do so well for so long on whatever diet plan you’re following and then something happens to throw a wrench in the works.  Be it a celebration, overwhelming temptation, or just boredom, we all have those moments when we throw discipline out the window and give in to that favorite comfort food that’s been calling our name.  This isn’t unusual, and in fact, it’s quite normal…the key is to not beat yourself up over a minor “flub-up” and to get your diet back on track right away! 


Here are some of the most common reasons we cheat on diets…try to be aware so as to better avoid them:


  • Not Eating Enough:  eating too little and going too long between meals causes dips in blood sugar and can lead to cravings & binges; plus deprivation causes the body to “hoard” calories when you do eat, slows your metabolism, and undermines weight loss.
  • You Want a Quick Fix:  there is no quick and easy way to drop pounds so expecting to lose weight faster than you gained it is an unrealistic expectation leading to failure; think instead about making healthier food choices and incorporating exercise into daily life to make health the goal and the rewards will come naturally.
  • Temptation by Family & Friends:  make it clear to family and friends that you’re committed to living a healthier lifestyle and while that means necessary changes you will still spend time with them and even eat out when the occasion calls for it; maybe even ask them to join you in your endeavors.
  • Skimping on Sleep:  new studies show that not getting enough rest can actually cause you to gain weight, as researchers suspect that a lack of sleep negatively affects metabolism; be disciplined about getting eight hours…sleep isn’t a luxury it’s a necessity for good health.
  • Calories Count…Portion Control:  calories are fuel for the body, plain and simple…so even a healthy food item is still one that contains calories and the size of the portion you’re eating needs to be monitored; be aware of what calories are in the foods you choose and also exercise caution with the portion size…extra calories turn to fat.


Creative Bioscience has plenty of products to help with appetite control, increasing your metabolism, detoxing your liver, and balancing your overall gut health.  You can read all about these products on our website www.creativebioscience.com  and see what each product is intended to do as well as the benefits of the product ingredients.  No product can do it all for you, eating healthy and getting exercise are the keys to not only weight loss but good health.  Supplements can help you with your efforts but they can’t do nearly as much as you have the power to do yourself. Remember to never let a stumble in the road, be the end of the journey.


St Patrick’s Day is a day of fun and usually not the healthiest of food. Here are some helpful tips for a Healthy St. Patrick’s Day this year!

Corned beef, cabbage, carrots, potatoes, Irish soda bread, and Guinness…these all make for a very festive St. Patrick’s Day but they aren’t exactly part of a healthy diet.  Unfortunately, what often tastes the best isn’t the best for us, but one day isn’t that bad right? Well, it can be…especially if you’re trying to stick to a diet or even just trying to eat healthy in general, and this holiday can be a difficult one to navigate if you are.  So here are some suggestions for having a healthier celebration this weekend that might make you feel a bit better about the traditional fare:

Corned Beef: this salt-cured cut of meat isn’t exactly the healthiest choice, but since it’s the traditional selection for St. Patrick’s Day you can mitigate the unhealthy aspect (fatty and a lot of sodium) by boiling the brisket either on the stove or better yet in a slow cooker.

  • In a 5-to-6-quart slow cooker put in the carrots, onion, and potatoes. Place corned beef, fat side up, on top of the vegetables and sprinkle with pickling spice; add enough water to cover the meat (4 to 6 cups, or more). Put on the lid and cook on high until corned beef is fork-tender (4 1/4 hours on High or 8 1/2 hours on Low).  Remove when done and take off the fat “slab” to serve.
  • Here is a site for Vegan options…while not traditional, still in the spirit of the holiday:  https://www.veganricha.com/2016/03/30-vegan-st-patricks-day-recipes.htm


Cabbage, Carrots, Potatoes, & Onions:  you can cook these with the corned beef and they take on the flavor of the meat…plus it’s a way to cook them without added oil or butter.  You can roast them as well, just use minimal olive oil to cut down on the fat content. Sautéing is also an option, but more oil is needed to cook them this way.  Cabbage is the best stovetop steamed or boiled since it cooks quickly.

  • You can also mash the potatoes and make Colcannon…mashed potatoes with cabbage (or kale, chard, or another leafy green).  Just use caution with how much butter and salt you use in the mashed potatoes.

Irish Soda Bread:  There are sweet varieties (with raisins and a sugar topping) as well as savory versions of this traditional bread, but the savory variety (no fruit and no topping) is better for reduced calories and less sugar.  Here is the link to a traditional Irish Soda Bread (brown bread) recipe that’s not only easy but delicious: https://www.biggerbolderbaking.com/irish-soda-bread/


  • If you don’t want to make (or buy) Irish Soda Bread you can always choose Rye, Pumpernickel, or a healthy wheat bread instead.  Try to avoid rolls as they usually have more calories and don’t contribute much to the overall “flavor” of the meal.


Guinness:  There is no substitute for this one…but it’s not exactly bad for you…just keep in mind the calories it contains (125 calories for a 12-ounce serving).  Also, some people like to cook their corned beef in Guinness, but drinking it might be more to your liking…so whatever you choose,  keep track of the numbers!

You can always choose to celebrate St. Patrick’s Day with healthier options…but if you don’t choose to do that just try to cut out as many unnecessary calories and any additional sugar, carbs, and fats as possible and enjoy.  Have a very Happy St. Patrick’s Day and “Erin go Bragh”!


Getting enough protein for vegans can be tough. But knowing the right ways to add more protein to a Vegan diet can help prevent a protein deficiency and help a healthy lean body mass.

Switching from an animal-based protein diet to a Vegan protein diet is beneficial for anyone looking to increase cardiovascular health and lower cholesterol as well as improve overall health and possibly lose some weight.  But what does it mean to be “Vegan” exactly? In a nutshell, it means the practice of abstaining from the use of any and all animal products, particularly in diet, but also any products that contain any elements of a living creature.  So, even things like milk and cheese are not eaten if you’re Vegan. But it doesn’t have to be an “all or nothing” decision…maybe start with some dietary changes and move on from there if you wish.

As you can see adding the right protein for vegans can be a struggle, but getting enough protein can be done if you know the right sources! 

The restrictions of a Vegan diet limit the protein sources you have to choose from and sometimes lead to a protein deficiency that can be problematic.

 Here is a list of some excellent Sources of Protein for Vegans to try:

  • Tofu
  • Lentils
  • Nuts
  • Seeds
  • Grains
  • Legumes (beans, peas, and lentils)
  • Chickpeas (garbanzo beans)
  • Seitan (wheat gluten)
  • Tempeh (fermented soybeans)
  • Non-Dairy Milk (almond, hemp, rice, coconut, soy, etc.)
  • Protein Powder (grains, greens, hemp, rice, seeds, veggies, whey, etc.)

The benefits of exclusively eating Vegan proteins are as follows:


  1. Nutrient Variety:  contains higher levels of nutrients including minerals, vitamins, antioxidants and other phytonutrients important to health.
  2. Alkalizing:  mineral-rich so they have a higher pH and generally have a less acidic effect on the body; an imbalance of acidity and alkalinity is what allows unhealthy organisms to flourish, damages tissues & organs, and compromises the immune system.
  3. Healthy Contributions:  can lower cholesterol & saturated fat, high in heart-healthy plant sterols, can lower blood sugar levels & improve kidney function, and can help you lose excess weight.
  4. Fiber-Full:  higher in fiber than animal proteins, which contain little to no fiber.
  5. No Antibiotics or Hormones:  no meat contamination by antibiotics or hormones in the feed.


Transitioning to a Vegan lifestyle doesn’t have to be a sudden shift, sometimes starting slowly is a better way to go.  Try incorporating more Vegan proteins in place of animal-based ones, making some vegan recipes that appeal to you, and see how these changes fit into your lifestyle.  Many people are what’s called “semi-vegan” meaning they still have dairy and some traditional proteins and this is what works best for them. It’s an individual choice and the specifics of how you do it are completely up to you.  


A nagging cough, a cold or the flu, aching stomach or pounding headache can all be managed using some of these amazing natural remedies! 

That nagging cough, a cold or the flu has you sick, your stomach hurts terribly or you have a headache that’s like a drum pounding in your skull.  These are some of the common things we all deal with at one time or another that don’t really require prescription help or even over-the-counter intervention, but we want them gone ASAP!  There are some gentle yet very effective ways to treat these nuisances that you might already have in your kitchen.

Please be sure to check with your doctor for any specific conditions before you consider more “natural” ways to treat your issues.  Sometimes you can use natural remedies alongside pharmaceuticals, but sometimes it’s either one or the other, so please take precautions and research your personal situation.  Of course, there are over-the-counter remedies for many common ailments, but if you wish to go completely natural here are some things used to treat them that might help your situation:


  • Honey & Lemon Cough Syrup – mix 2 cups lemon juice and 7 Tbl. honey; simmer for 1 ½ hours and let cool.  Take 2 Tbl. of the syrup every hour the first day, then 1 Tbl. every 3 hours from day two on
  • Garlic – finely mince 1-2 cloves of garlic and float them in a small glass of warm water; drink quickly
  • Cinnamon – mix 1 Tbl. cinnamon with 1 tsp. honey in warm water and stir; drink to relieve symptoms
  • Herbal Tea – nettle leaf, elderberry, ginger, yarrow, chamomile, and peppermint teas all help alleviate symptoms; steep loose leaves or tea bags in hot water and drink throughout the day
  • Vitamins – vitamin D3, C, and Zinc all help reduce the severity and duration of the illness; can be taken together if you wish
  • Apple Cider Vinegar – put 1 Tbl. of the raw, unfiltered kind in about ½ cup of warm water (add lemon and honey to taste if you wish); drink 2-3 times a day to relieve sore throat and symptoms


  • Lie down & apply a cold pack to your forehead and/or the back of your neck for about 15 minutes
  • Brew some peppermint or chamomile tea; sip slowly and be sure to stay hydrated throughout the day
  • Massage peppermint oil or lavender oil onto the temples


  • Squeeze 2 lemons and put the juice into a glass of warm water; crush a piece of ginger and add it to the water with a pinch of salt; mix well and drink
  • Chop a few pieces of ginger and boil in 2 cups of water for 10 minutes; boil down to 1 cup of liquid, filter, and drink while warm
  • Rice Tea – boil ½ cup of rice in 6 cups of water for about 15 minutes, strain out the rice, flavor the water with a little bit of honey or sugar and drink warm 2-3 times a day.


While these remedies seem rather simple they do work wonders in alleviating some common issues we all face.  In addition to these, you can try the many treatments that aid feeling better in general like eating a balanced diet, using massage therapy, acupuncture, acupressure, aromatherapy, humidifiers and the like to feel better or even stave off illness all together!


Grab a warm comforting cup of tea and ENJOY! Because there are many amazing benefits of tea and even one cup a day can help improve one’s overall health.

Tea has been around for centuries as both a beverage as well as a medicine. It’s said to originate in Southwest China around 2737 BC as a medicinal drink and it spread across Europe during the 16th century. Tea was originally brewed using loose leaves but with the invention of the tea bag in about 1903 it became faster and much easier to brew a cup…thus increasing its use. Today tea is almost as popular as coffee since more people are generally more health conscious and recognize the many benefits of tea, both for health as well as weight loss, that a cup can provide.

Some of the many benefits of tea include its antioxidant content, it may boost the immune system, it can soothe the digestive system, it helps with weight loss, may help protect bones, can help brighten your smile, may reduce your risk of heart attack and stroke, might help manage diabetes, and it has a lowered caffeine content compared to coffee. With all of these many benefits of tea, it’s no wonder many more people are becoming interested in adding tea to their diet.

The beneficial element in tea is called Epigallocatechin gallate (EGCG)…the most abundant catechin (an antioxidant) in tea, and is a polyphenol (another antioxidant) important for its potential to affect human health and disease. Polyphenols have antioxidant properties as well as catechins but they also play an important role in preventing and reducing the progression of certain diseases like diabetes, cancer, and neurodegenerative and cardiovascular diseases. In addition, they play an important role as a prebiotic, increasing the ratio of beneficial bacteria in the gut, which is important for health, weight management, and disease prevention.

With so many types of teas out there here is a quick overview of some you might like to try first:

  • Black Tea: Made with fermented leaves and has the highest caffeine content and is the base for many flavored teas like chai; studies have shown it may have health benefits in protecting the lungs from damage caused by cigarette smoke and may reduce the risk of stroke. Caffeine = 60-90 mg/8 oz. cup
  • Oolong Tea: Made with partially fermented leaves and has more caffeine than green tea but less than black tea; studies have shown it can help lower bad cholesterol levels and can aid in weight loss. Caffeine = 50-75 mg/8 oz. cup
  • Green Tea: Made with steamed leaves (unfermented) and has a high concentration of EGCG; it may aid in treating a whole host of various diseases as well as being beneficial for increased metabolism, weight loss, and weight management. Caffeine = 35-70 mg/8 oz. cup
  • White Tea: Made with uncured and unfermented leaves; studies have shown it has the most potent anticancer properties compared to more processed teas. Caffeine = 30-55 mg/8 oz. cup
  • Herbal Teas: are made from herbs, fruits, seeds, or roots and they can also include tea leaves as well. They have lower concentrations of antioxidants than green, oolong, black, and white teas and varieties like ginger, ginkgo biloba, ginseng, hibiscus, jasmine, rosehip, mint, rooibos (red tea), chamomile, and echinacea all have a variety of health benefits.

Even if you aren’t trying tea for any health reasons, it’s sure to help you relax by causing you to slow down a bit while you enjoy it…and that’s reason enough to give it a try if you haven’t already. While tea seems relatively harmless compared to prescription medications use caution as some may not interact well with your prescriptions or any treatment you might be undergoing for a particular ailment. Always check with your doctor or pharmacist before adding tea to your routine to make sure it’s advisable.


The role of supplements is to help us bridge the gaps in our nutrition. Proper nutrition is the key to overall health and wellness and supplements can help ensure that our bodies are nourished properly.

What exactly is a healthy diet?  The dictionary definition is simple…

A diet that contains the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and water necessary to maintain good health”.  

Okay, that’s easy enough…but what exactly does that mean?  Is it really something you can put into action without details?

Probably not, and that’s why people tend to fall short of eating enough healthy foods to reap the benefits…and also where supplements come in.

It’s important to remember what the difference is between a vitamin, a mineral and a supplement.  This should help:

Vitamins & Minerals: Natural substances usually found in food that help the body remain healthy.

Supplements: Products taken orally that contain one or more ingredients, such as vitamins, minerals, amino acids, etc. that are intended to “supplement” one’s diet; not considered food.  Meant to “fill in the gaps”, so to speak, of what you require for good health and what you’re actually eating to meet that requirement.

Many people take vitamins and minerals in either a type of multi-vitamin or in larger individual doses to cover a specific area they know they’re deficient in to make sure they are getting the proper amounts.  Whether doing it for the specific diet they eat that doesn’t provide all of the necessary nutrients, to help naturally treat specific conditions, or just to aid in the general functions of the body, taking vitamins and minerals definitely serves a purpose.  However, each one might only address one or two things.

Supplements, on the other hand, serve a different type of purpose.  Many of the ingredients in supplements are meant to promote a certain type of action or even reaction in the body based on the functions of the different ingredients as well as having them work together to achieve an intended result.

Take for example our Liver Formula…a product containing powerful ingredients that on their own provide beneficial elements, but working together perform in multiple areas.  They aid in detoxifying the liver and body, protecting the liver from damage with antioxidants that aid in helping it function more efficiently, and aiding in liver repair and regeneration.

Many people prefer supplements to just vitamins or minerals as they get the individual elements in the proper amounts to achieve the intended result from the product without taking so many of them separately.  Just remember, vitamins and minerals are individual items that are found in foods and sometimes eating these foods can give you the beneficial amount each day.  Supplements are a combination of vitamins and minerals intended to achieve a specific result…eating foods to get the same amounts as the ingredients in the supplement is not something realistic you can do.

As always, do your research before taking any product so you know what the ingredients are intended to do and that they’re in the proper doses in the product that are considered beneficial for results.  That research must also include checking with your doctor about your personal health situation that might prohibit taking supplementation and asking your pharmacist about any type of interaction with your medications.  


There is much talk about healthy bacteria these days. Here is how probiotics are helping people improve their overall health and benefit from losing weight.

Written By:  Michelle White

There is a lot of talk these days about “healthy bacteria” in your digestive tract…but what exactly does that mean? It’s more than just keeping you from bloating, heartburn, or a mad dash to the bathroom. A healthy gut is crucial to your overall health and is connected to all that happens in your body, especially your immune system.  A healthy cut can be accomplished by introducing probiotics into your everyday diet.

With nearly 75% of your immune tissue located within your digestive system, it’s crucial to keep things in proper balance. Many people are realizing that eating the wrong types of food can have a negative effect on the bacteria in your digestive tract and make you more susceptible to illness and a wide range of diseases.

It’s nearly impossible to eat your way to a healthy level of good bacteria…but if you would like to try here are a few great probiotic foods: \

  • Kefir
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Yogurt
  • Raw Cheeses (goat cheese, etc.)
  • Apple Cider Vinegar
  • Salted Gherkin Pickles
  • Brine-Cured Olives
  • Tempeh (fermented soybeans)
  • Miso (fermented soybean, barley or brown rice with koji).

If none of these are to your liking then supplementation is the answer.

Our Probiotic Formula is made especially for those of you who don’t want to eat your way to good digestive health. With two billion colony forming units (CFU) of the top four strains of beneficial bacteria (totaling eight billion CFU’s) along with two beneficial prebiotics (the “food” the good bacteria feeds on to multiply) our Probiotic Formula provides you with a great way to start optimizing your health.

Most importantly, better digestion and gut health can provide you with not only a better functioning immune system but a leg-up in your weight loss efforts. Probiotic Formula is part of nearly all of our special bundle offers for this very reason…when your body functions properly it can do amazing things!

Learn more about our Probiotic Formula


7 Essential Oils for Weight Loss

by Michelle on February 22, 2018

First, just to clarify, this post is not about oils like olive oil, canola oil, fish oil, etc…it’s about the types of essential oils used in aromatherapy; just so there’s no confusion.

We have all been there while trying to lose weight:  You eat better and exercise yet you feel there’s just something missing that would help you achieve better results.  Well, there really might be something missing and it’s most likely along the lines of a better attitude or a brighter outlook, overcoming fatigue, tackling digestive problems,  getting rid of cravings, etc. that could help you with your weight loss journey.  That’s where essential oils can come in handy.  Following are seven of the most beneficial essential oils to incorporate into your weight loss regimen and their specific purpose:

  1. Grapefruit Essential Oil: has been shown to have an invigorating, rejuvenating effect on the mind.
  2. Cinnamon Essential Oil: aids in controlling blood sugar and insulin release; can help keep sugar cravings in check.
  3. Ginger Essential Oil: improves digestion and helps reduce inflammation in the intestines.
  4. Lemon Essential Oil: this oil benefits both mental and physical health and is a great “all-in-one” essential oil; it helps dissolve fat while boosting mood by increasing the levels of norepinephrine in the brain.  The zesty scent will energize you and help you to think positive thoughts.
  5. Peppermint Essential Oil: naturally suppresses appetite and helps with bloating and indigestion while helping improve digestive health.
  6. Bergamot Essential Oil: increases your energy levels and improves mood to help conquer emotional eating.
  7. Fennel Essential Oil: helps curb appetite and promote overall digestive health; also helps you sleep better and longer thereby easing the stress associated with dieting.

PLEASE:  Do not use these oils directly on the skin.  Always dilute them with a few drops of a carrier oil like coconut oil or almond oil before applying to the skin. 

You can rub the diluted oil onto your neck, forehead, temples, chest, abdomen, arms, legs, or the bottoms of your feet to feel the benefits.  Avoid sensitive areas like ears, around the eyes and mouth, and anywhere there is broken or damaged skin.  You can apply the essential oil blend to a wet towel and use it as a hot or cold compress, use it in an oil diffuser, or even in a reed diffuser.  Store oils in a tightly sealed dark glass bottle in a cool, dry location out of direct sunlight.  Here are some blends that you might like to try:

Citrus Fat-Melting Essential Massage Oil

10 drops – Lemon essential oil                        5 drops – Bergamot essential

10 drops – Grapefruit essential oil                  2 oz. – Carrier oil (coconut or almond)

  • Mix all together and store in a glass bottle; apply to parts of the body with a gentle massage where there is fat accumulation. (shake well before use)

Appetite Suppressant Inhaler

20 drops – Peppermint essential oil                20 drops – Grapefruit essential oil

20 drops – Lemon essential oil

  • Mix all together and store in a glass bottle; inhale for benefits. (shake well before use)


With so much of the country either buried in snow or sloshing around in the pouring rain, I thought some good food was in order!  Whether on a diet or just looking for simple, tasty dinner ideas…these recipes fit the bill.  Enjoy!

Tomato Basil Soup

2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)

2 cups chopped fresh tomatoes

3 ounces of tomato paste

4-6 leaves of fresh basil rolled and sliced

1-2 cloves garlic crushed and minced

2 tablespoons chopped onion

1 teaspoon garlic powder

¼ teaspoon dried oregano

Pinch of marjoram

Salt and black pepper to taste

  1. Puree all ingredients in a food processor or blender. Pour into a saucepan and heat to a boil.
  2. Reduce heat and simmer for 20 to 30 minutes.
  3. Serve hot, garnish with fresh basil leaves or parsley. (Makes 2 servings)

Orange Ginger Chicken 

 100g chicken – cut into chunks

Black pepper

Orange – cut in 1/4s

2-3 cloves minced garlic

1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)

1/2 t basil

Juice of half lemon

  1. Preheat pan over MED heat.
  2. Sprinkle chicken with pepper.
  3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
  4. Add garlic and cook for 1 min.
  5. Squeeze juice of orange quarters over chicken.
  6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
  7. Cover and simmer for about 20-30 mins.   (Makes 1 serving)