Pronunciation: SOW-in, SAH-vin, or SOW-een
October 31 – November 1
Themes: death, rebirth, divination, honoring ancestors, introspection, benign mischief, revelry
Other Names: Samhuin, Halloween, Third Harvest, Day of the Dead, Feast of the Dead (Félie Na Marbh), Ancestor Night, All Hallows Eve
(the 31st).

This celebration marks the end of the growing season and the beginning of Winter. Herbs, fruits and vegetables are prepared to be stored for use through the cold months. In autumn, the leaves and flowers die.  Many animals migrate or prepare for hibernation.  The world becomes more still.  These natural cycles remind us that everything dies, and yet will be reborn. It is believed the veil grows thin between this world and the world of the afterlife and so many take this time of Samhain much like Dia de los Muertos on November 2, to honor our ancestors who are just beyond the veil.

This is seriously, my favorite time of year. The days shorten and night falls earlier, the shadows grow, and the veil between this world and the realm of the spirits and ancestors is at its thinnest. The air is crisp with the scents of autumn, and the magical possibilities seem to be all around us. Nature is about to take back within herself what has stopped living to nurture the earth to be reborn in spring.

The turning of the Wheel toward Samhain is a turn toward the dark months ahead. The nights are growing longer, and time is catching up with us. Our trees are filled with dried figs, dried grapes, things once living now dying, to remind us of the stages of all of life. In almost every country outside of the United States, death is talked about as an accepted and reverent part of life, people dance and it’s even celebrated with parties and filled with colorful adornments. Here in the US we place our cemeteries to the outskirts of our cities and towns, and now in modern times, place headstones flat and parallel with the Earth so that when we drive by they just look like nice parks instead of where we lay our dead to rest, we hide them in plain sight. In most other countries, cemeteries and mausoleums are front and center in towns and cities with upright headstones that tell you yep, here are our beloved who have passed from this earth and here you too shall lay to rest. In the US we make death a scary, depressed occasion that we tend to shy away from talking about.

The Celts of our distant past didn’t shy from the subject, this portal to the other side, because they understood how to harvest wisdom in the process of facing their own mortality. They understood that when you bury something with intention, it can feed future crops and nourish them from within. And yet, the word itself – Samhain – means nothing more than summer’s end. The end of growth. This day reminds us that death is just a natural stage of life. We can’t have life without death any more than we can have light without dark, truth without lies, or good without evil. They are all two sides of the same coin, forever entangled and forever inseparable.

Decorate with pumpkins, gourds, black orange and yellow candles, photos of your ancestors, autumn leaves and representations of autumn. Crystals to use; smokey quartz, obsidian and onyx.

*”All hallow tide, the triduum of Halloween, recalls deceased spirits, saints (hallows) and martyrs alike, in one collective commemoration. The word Halloween is of Christian origin, and many Christians visit graveyards during this time to pray and place flowers and candles at the graves of their deceased loved ones. The two days following All Hallows Eve—All Saints’ Day and All Souls’ Day—pay homage to the souls that Christians believe are now with God. In medieval England, Christians went “souling” on Halloween, begging for soul cakes in exchange for prayers in local churches. Halloween’s secular side has emerged during the past century, and today, trick-or-treating, carving pumpkins, visiting haunted houses, watching horror movies and dressing up like favored characters has become custom in Western culture. Recent estimates are that the very diverse American business of “haunted attractions” brings in hundreds of millions of dollars each year, and the commercial elements of Halloween have spread from North America to Europe, South America, Australia, Japan and parts of East Asia.”

Candle Magic

Candle Ceremony for The Ancestors

This is a simple ceremony which can be shared with both friends and family, or worked alone. You can include children in it – it begins in darkness and ends full of light. You will need:

  • a supply of small candles, either black or white (or you can use the little battery operated ones for the littles)
  • a heat proof container or tray of sand or earth to put the candles in if you use candles. Place one in the center of the container from which all the others will be lit.

Switch off all the lights and sit gently in the darkness. Allow yourself to feel the darkness but not in a spooky way. In a brave and comforted way. Ask for the presence of your ancestors to come to you. When you are ready, light the central candle saying:

“We welcome our departed loved ones into this home and honor your presence among us”.

Allow each person in the circle to spontaneously remember someone who has passed and remember something about them and light a candle for each person from the central candle: ‘I remember Uncle Harold he was a kind and thoughtful man….’. Allow this to continue for as long as it takes to complete the re-membering. You will end with a tray full of radiant candles. When all is complete, give thanks, and allow the candles to burn to completion. Turn on the lights whenever you are ready.


The Veil separating the world of the living to the dead has parted, and the last harvest has ended. I cast my circle and invite into it my ancestors, and my loved ones who have passed through the Veil. Come to me and together let us celebrate your time here on Earth!

Samhain Shadow Self Meditation

Meditation to Find Your Shadow

Find a quiet, comfortable place to perform the meditation, some place where you will not be disturbed. Be sure to answer the questions after the meditation below.

Close your eyes. Imagine that a soft white glow is forming at your feet. It begins to swirl upward and it forms a protective shell around you. It lifts you up and takes you on a journey to the core of your being.

The misty glow sets you down and dissipates to reveal a marble staircase that spirals downward. The light is very dim along the walls of the staircase and you can’t see all the way to the bottom, but you know this is a place into which you must venture.

You begin down the staircase and you notice it spirals in a counterclockwise direction. The light in the staircase comes from candles flickering in small carved niches along the walls. The staircase walls are made of smooth, cold marble that your occasionally touch as you continue to journey downward.

As you work your way down the stairs, notice on the walls that there are occasionally symbols formed out of metal and embedded into the walls. These are the symbols of your shadow masks. Take note of whichever one is most prominent. This is the symbol for your primary shadow mask.

Reach up and touch the symbol of your primary shadow mask and you’ll find that it comes loose from the wall. As you hold it in your hands, you can feel the cold weight of the metal symbol and you can see it from all sides. Hold on to this symbol as you continue down the stairs.

When you reach the bottom, you find before you a great golden door. You try the door, but it is locked. Look at the keyhole and you will find that it is oddly shaped. Slip the metal symbol you hold into the keyhole and you’ll find that it unlocks the door. Open the door and enter the chamber.

The room is cold and quite dark, except for a single point of illumination that emanates from the far side of the room. The light comes from a mask that hangs on the far wall. Go over to it and look at it. You notice that it is well within reach, so you take it down and examine it thoroughly. On the inside of the mask is its name. Take note of it.

After you’ve examined the mask, place it on your face and ask: “How do I resolve this shadow mask?” Listen carefully to the answer. Once you’ve heard the message, ask one more question: “What does this shadow mask keep me from doing?”

After you’ve queried the mask, take it off and place it back on the wall. Exit the chamber and lock the door with the metal symbol you retained. As you climb the stairs, you can place the symbol anywhere along the wall and it will set itself within the marble. Continue to head to the top of the stairs,this time moving much more quickly than before.

Once you have reached the top, the white glow enfolds you once again, lifts you up, and brings you back into your body.

When you have arrived back fully, take a moment to contemplate your experience and draw to the best of your ability the symbol of the primary shadow mask. Now draw your shadow mask. Then answer these questions…

  1. What is the name of the shadow mask?
  2. What part do you play in keeping this mask alive?
  3. What are the effects of this shadow mask on your life?
  4. What does this shadow mask keep you from accomplishing?
  5. What action must you take in order to resolve you primary shadow mask?
  6. What have you to learn from this shadow mask?

Intention Setting Ceremony

One of the biggest Samhain traditions is known as the Feast of the Dead or Dumb Supper. It’s kind of like Thanksgiving for the spirit world, the Feast of the Dead is a big celebratory meal for all of the people who came before you. Most who celebrate Samhain set an extra place for their ancestors, putting servings of food on the plate as an invitation to their departed to join their feast. Once the meal is over the food is often set out in a natural place as an offering to the deceased.

For some this is a quiet thoughtful occasion with contemplation as each remembers the departed and enjoys a completely silent meal, sometimes referred to as a Dumb Supper. For others this is an exciting experience where you serve the favorite foods of your loved ones who have passed on and share memories and good stories of those you love who are no longer with us. 

Many people around the world including Pacific Islanders, Peruvians, the Ancient Romans, and multiple European cultures all have some version of a Feast of the Dead as part of their cultural celebrations. Many Buddhists and Taoists also have a similar celebration called the Ghost Festival where they prepare elaborate meals and set places for the deceased, making this a much more common practice than you might think.

So create your party for loved ones who have passed and do it in a way that honors your families traditions and rich history. You can make it as elaborate as you’d like with a huge feast, story telling, a tended bonfire, rituals, ceremonies and all the trimming, or maybe just a silent Dumb Supper and even just setting out photo’s and looking over them along with mementos handed down the family line to be shared with the littles (kids) along with sharing tidbits about their family members who are no longer on this plane of existence. I wish I had had something like this in my childhood since my Mom and Dad had me in their 50’s, my grandparents were all either deceased or passed when I was pre-school age. I still know very little of my ancestors and our family who have passed.

Incense & Oil

Samhain Loose Incense

  • 2 teaspoon dried Apple
  • 2 teaspoons of chopped Pine needles
  • 1 teaspoons of Rosemary
  • 1/2 teaspoon Cinnamon
  • 3 Bay Leaves
  • 3 Acorns
  • 1/2 teaspoon of crushed Dragon’s Blood
  • A few pearls of Frankincense
  • 2 drops Patchouli Oil

Using a mortar and pestle, crush the Frankincense, then Dragon’s Blood, and then the Cinnamon and Acorns. Crush and add the remaining ingredients into a bowl one at a time, then add the Patchouli Oil and mix everything together. As you mix the dried fruits, herbs, and spices, focus on your intent with Samhain and your Ancestors in mind.This is the time of the year to Honor our Ancestors and to contemplate the cycle of life, death and rebirth.Burn this incense on top of a charcoal disc or use as a dry or simmering potpourri. Some other items you may consider to customize your incense to your liking are Cedar, Cedarwood, Clove, Hyssop, Juniper, Marigold, Mugwort, Patchouli, Pepper, Sage, Salt, Wormwood to name a few. Keep in mind what each item represents for the Samhain Season.

  1. Apple are associated with the dead & Samhain
  2. Bay for psychic powers
  3. Cinnamon for protection
  4. Marigold for protection and honoring ancestors
  5. Mugwort for physic awareness
  6. Patchouli for honoring the earth
  7. Pepper for ghostly protection
  8. Pine for honoring the earth and winter
  9. Rosemary for remembrance
  10. Sage for purification and wisdom
  11. Salt for purification
  12. Wormwood for protection against evil spirits


  • Bonfires, or “Fire Watches” are basically a lit fire to help your ancestors find their way to you as the veil thins. Often full celebrations are held around the fire through the day as the fire is kept burning. Usually the fire starts at sundown and goes till sunrise but in modern times it’s usually sundown till midnight (or whenever your local fire department policies are). You can have designated fire watchers, or tenders from the family through the day and evening. Gather to sing, dance, tell stories and eat good food.
  • Collecting Autumn flowers such as chrysanthemums are popular.  Marigolds are associated with death, cemeteries, and Dia de los Muertos in Mexican tradition.  Some people dry bouquets of, wilted dying flowers.
  • Share stories and memories of your ancestors. Delve into your family tree and see how far back you can trace to the life and times of your ancestral tree.
  • Gather leaves for creative decoupage crafts.
  • Make incense blends of myrrh, mugwort, patchouli, sandalwood and pine.
  • Dumb Dinner or Silent (Mute) Supper. Throwback to the Ancient Celts and their 3 days of feasting? Ancestors were called to share food. Families would set the table with extra seats and plates filled with the same food they were eating. They would sit and eat, and update the spirits on what had happened throughout the year.
  • Make resolutions, write them on a small piece of parchment, and burn in a candle flame.
  • Carve a jack-o-lantern. Place a spirit candle in it.
  • Drink apple cider spiced with cinnamon to honor the dead. Bury an apple or pomegranate in the garden as food for spirits passing by on their way to being reborn.
  • Make a mask of your shadow self.
  • Create an ancestor altar. Add photos of loved ones who have passed away, keepsakes, anything that has special importance to you and your loved ones in spirit.
  • Create and fill an ancestor box. Decorate the outside with things that make you think of or feel your ancestors. This is often things from your families culture, heritage, ethnicity or legacies. Then fill the box with mementos, photos, and things passed down. Place it lovingly on your mantel or other special place of honor to be a place of remembrance through the year.
  • Collect and recreate old family recipes.


Samhain Door Wreath

Materials: Items from Nature, fine wire, sheet of corrugated cardboard, collection sack, small nail.

First, take a Nature hike. Have the littles collect items from nature, such as pine cones, seeds, leaves, berry bunches (remind the child how important it is to thank the plant for its gift, and to take only what is needed.), acorns and caps, flowers, etc. When you get home, spread out collection on some newspaper. Cut out a circle about 15″ in diameter, from the cardboard. Cut a smaller circle out of the middle. Have the child choose which objects go where on the cardboard background, and hand the object to you. Wrap the wire around each object so it can be fastened to the cardboard. Poke two small holes in the cardboard ring for each item. Feed the wire through and twist in back. Keep fastening objects onto the ring until it is full and no cardboard shows. Hang the wreath on the front door with the nail. (Explain that “wreaths of bounty” used to symbolize giving thanks for a prosperous year, and an invitation for others less fortunate to share in the good fortune.)

Making a Besom

Materials: 4ft dowel- 1″ in diameter, ball of twine, scissors, straw or other pliable herb stock.

Take the straw or other herb stalk that you have chosen and soak overnight in luke warm salted water. The water swells the stalk slightly for bending without breakage, and the salt dispels former energies. When ready, remove stalks from the water and dry for just a bit. Not too much or the stalk will stiffen up, again. Place the dowel on a table where you have room to work. Start lining the stalks along the dowel , about 3 inches from the bottom, moving backwards. Begin binding the stalks to the dowel with the twine. Tie very securely. You may add as many layers as you like, depending on how full you want the Besom to be. When stalks are secure, gently bend the top stalks down over the binding. When all have been bent over, secure the stalks again with more twine a couple of inches under the first binding. Allow to air dry for a day or two. The dowel can then be stained, painted, or carved into to make personal. Remember to concentrate and charge at the next full moon. (Explain to the children that the Pagans used to “ride” their Besoms through the fields, jumping as high as they could. This was to show the God/dess(s-es) how high they wanted their crops to grow the next year. Also jumping over bonfires at the Sabbat festivals was for good health and prosperity.)


Recipe for Samhain Soul Cakes

Recipe by Karen from Lavender and Lovage.

  • 175g butter (6ozs)
  • 175g caster sugar (6ozs)
  • 3 egg yolks
  • 450g plain flour (1lb)
  • 2 teaspoons mixed spice
  • 100g currants (4 ozs)
  • a little milk to mix
  1. Pre-heat oven to 375F.
  2. Cream the butter and sugar together and then beat in the egg yolks, one at a time.
  3. Stir in the currants and add enough milk to make a soft dough, similar to scones.
  4. Roll the dough out and cut out little cakes with a biscuit cutter.
  5. Mark each cake with a cross and then place them on a greased and/or lined baking sheet.
  6. Bake the cakes for 10 to 15 minutes, or until golden brown.
  7. Cool on a wire rack and store in an airtight tin for up to 5 days.


  • 4 cups mashed potatoes
  • 2 1/2 cups chopped cooked cabbage
  • 3/4 cup onion, chopped very fine and sauteed
  • 1 cup mashed turnips
  • 1/2 cup butter
  • 1/2 cup evaporated milk or cream
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  1. Place all ingredients, except the cabbage, in a large pan and cook over low heat while mixing them together.
  2. Turn the heat to medium and add the cabbage.
  3. The mixture will take on a pale green cast.
  4. Keep stirring occasionally until well mixed and heated through.

Pumpkin Soup

For a delicious and simple soup, peel the outer skin from the pieces of pumpkin and boil until very tender (about 30 minutes). Mash with a potato masher or run through a food processor. Saute 1 chopped onion for every cup of pumpkin. Add the mashed pumpkin, 11/2 cups milk, 1/2 tsp. each of salt and pepper, and 1/4 tsp. curry powder. Serve hot with a sprinkling of cinnamon or nutmeg.

Make Ahead Vegan Samosa Shepherd’s Pie
  • 1 1/2 pounds potatoes or sweet potatoes
  • 2/3 cup full-fat coconut milk
  • fine grain sea salt, to taste
  • 1 tablespoon coconut oil
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 8 ounces mushrooms, chopped
  • 1 cup crushed tomatoes
  • 2 teaspoons garam masala
  • 2 cups cooked yellow or green split peas
  • 1 cup peas (fresh or frozen)
  • To serve: a drizzle of melted coconut oil with chopped serrano chiles, micro greens, scallions
  1. Preheat oven to 375F with a rack in the center.
  2. Place the potatoes/sweet potatoes in a medium saucepan, cover with water, salt as you would pasta water, and bring to a boil for about ten minutes, or until tender. Drain, and return to saucepan over heat for a minute or so to dry out a bit. Add the coconut milk, and the salt, and mash together. Set aside.
  3. In a large saucepan over medium-high heat, combine the coconut oil with the onion and garlic, and a generous pinch of salt. Sauté for a few minutes, until onions are translucent, and then turn the heat up and add the mushrooms. Cook, stirring every couple of minutes, until the mushrooms release their water, and start to brown. Add the tomatoes and spices. Stir well, then add the cooked split peas and peas. Cook for another minute or two, taste, and adjust with more garam masala or salt if needed.
  4. Transfer the mushroom mixture to a 8-inch baking dish (or equivalent), spreading it across in a somewhat even layer. Dollop the potatoes across the top, and gently push them around until they cover the entire top of the casserole, run the tines of a fork across the top if you like a bit of texture.
  5. Bake for 25 minutes, and finish under a broiler to add a bit of extra color and texture to the top. Serve as-is, or sprinkled with any (or all) of the suggested toppings.

Serves 6.

Brie + Cheddar Apple Beer Soup with Cinnamon Pecan Oat Crumble
Cheddar Apple Beer Soup with Brie
  • 2 tablespoons olive oil
  • 1 sweet onion chopped
  • Salt and pepper to taste
  • 2/3 cup apple cider
  • 2 small Honeycrisp apples or 1 large, chopped
  • 2 teaspoon fresh thyme chopped (or 1/2 teaspoon dried)
  • 1 (12 ounce) beer I used pumpkin beer
  • 2 cups low-sodium chicken broth
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup flour
  • 1 cup whole milk
  • 1 cup shredded sharp cheddar cheese
  • 8 ounces brie rind removed + cubed
Cinnamon Pecan Oat Crumble
  • 1 cup old fashioned oats
  • 1 1/2 cups whole raw pecans
  • 2 tablespoons flour
  • 2 tablespoons brown sugar
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 6 tablespoons unsalted butter
To make the Crumble
  1. Preheat the oven to 350 degrees F.
  2. Working on a greased cookie sheet or pyrex dish, add the oats, pecans, flour, brown sugar, cinnamon and salt. Add the softened butter and use your fingers to crumble it into the oats mixture until everything is moist and the butter is evenly distributed. Bake for 20 minutes, stirring halfway through cooking, until crisp is golden brown and smells amazing. I like to serve this warm, so I make it while the soup simmers.
To make the Soup
  1. Heat a large soup pot over medium heat. Add the olive oil. Once hot, add the onions and a pinch of brown sugar. Season with a little salt and pepper. Cook about 5 minutes, stirring frequently, until softened. At this point, slowly add in the apple cider, let it cook into the onions, add more and continue to cook. Do this until the onions are caramelized. Add the apples and thyme to the pot and cook over medium heat, stirring, until softened, 8 minutes. Add in any remaining apple cider, the beer, chicken broth and cayenne. Bring to a simmer and cook 5-10 minutes or until the apples are tender. (This is when I bake the crumble)
  2. Meanwhile, whisk the flour into the milk until smooth. Set aside.
  3. Once the apples are soft, puree the soup until chunky smooth or completely smooth (whatever you like). Return the soup to the stove and bring to a low bowl. Whisk in the milk mixture and boil until the soup thickens slightly, about 5 minutes.
  4. Stir in the cheddar cheddar cheese and brie until melted and smooth. Simmer the soup 5 minutes or until ready to serve.
  5. Ladle the soup into bowls and top with the cinnamon pecan crumble. Plus maybe some extra cheese too!!

Harvest Soup
  • butter
  • 4 turnips (I used butter or yellow turnips)
  • 1 bramley apple (or 1 cox)
  • 1 large potato
  • 1 liter of chicken or vegetable stock.

to decorate
toast ham or bacon for 1 minute in the microwave between a sheet of grease proof paper
toast stale bread and cut into chunks

  1. Dice all the vegetables and apple.
  2. Over a high fire heat two teaspoons of butter in a medium sized pan.
  3. Add all the vegetables and apple and stir so they don’t burn
  4. When slightly glazed add the stock and simmer for 30 minutes
  5. Mix the soup until all the chunks are gone 
  6. Put back on the fire and bring to the boil for another minute
  7. Season to taste with pepper and salt
  8. Serve with the toasted bread and crispy ham or bacon

Enjoy and remember to set an extra plate for the spirits…

Quinoa Salad With Roasted Squash, Dried Cranberries, and Pecans
  • 1 c. quinoa
  • kosher salt
  • Freshly ground black pepper
  • 1 medium Delicata squash, seeded and thinly sliced into half moons
  • 1 bunch Tuscan kale, thinly sliced and stems removed
  • 1/3 c. pecans, toasted
  • 1/3 c. dried cranberries
  • 1 tbsp. balsamic vinegar
  • 2 tbsp. extra-virgin olive oil
  • 1/3 c. crumbled feta
  1. Preheat oven to 425° and cover a baking sheet with aluminum foil.
  2. In a medium saucepan, combine quinoa and 2 cups water. Bring to a boil, then reduce heat and simmer, covered, 15 minutes. Turn off heat and let sit 5 minutes, then fluff with a fork and season with salt and pepper. Spread out on a sheet tray to cool completely.
  3. Meanwhile, arrange squash on a baking sheet and roast until tender and golden, 15 minutes. Let cool slightly.
  4. In a large bowl, toss together quinoa, squash, kale, pecans, and cranberries. In a small bowl, whisk together balsamic vinegar and olive oil. Drizzle over salad and toss gently to combine. Season with salt and pepper, crumble feta on top, and serve.

Pumpkin Bread with Salted Maple Butter
  • Nonstick vegetable oil spray
  • 2½ cups all-purpose flour
  • 2 tsp. ground cinnamon
  • 2 tsp. kosher salt
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. freshly grated nutmeg
  • ⅛ tsp. ground cloves
  • 2 large eggs
  • 1 15-oz. can pumpkin purée
  • 1 Tbsp. plus 1 tsp finely grated ginger (from about one 3″ piece fresh ginger)
  • 1½ cups plus 1 Tbsp. sugar
  • 1 cup extra-virgin olive oil
  • ½ cup raw pumpkin seeds
Maple Butter
  • 1½ sticks (¾ cup) unsalted butter, room temperature
  • ¼ cup pure maple syrup
  • ¾ tsp. flaky sea salt, plus more for serving

Recipe Preparation


  1. Preheat oven to 325°. Lightly coat a 9×5″ loaf pan with nonstick spray. Line bottom of pan with parchment, leaving a generous overhang on both long sides.
  2. Whisk flour, cinnamon, kosher salt, baking powder, baking soda, nutmeg, and cloves in a medium bowl.
  3. Whisk eggs, pumpkin purée, ginger, and 1½ cups sugar in a large bowl. Stream in oil, whisking constantly until mixture is homogeneous. Gently fold half of dry ingredients into egg mixture until no dry spots remain. Repeat with remaining dry ingredients, stirring to combine but being careful not to overmix.
  4. Transfer batter to prepared pan; smooth top with a spatula. Scatter pumpkin seeds over batter, pressing lightly to adhere. Sprinkle seeds with remaining 1 Tbsp. sugar. Bake bread, rotating pan once halfway through, until a tester inserted into the center comes out clean, 80–90 minutes.
  5. Let cool slightly, then run a knife or small offset spatula around pan to help loosen bread. Using overhang, transfer bread to a wire rack and let cool.
  6. Do Ahead: Bread can be baked 4 days ahead. Cover tightly with plastic wrap and keep at room temperature.

Maple Butter

  1. Using an electric mixer on medium-high speed, beat butter in a large bowl, scraping down sides, until light and fluffy, 5–6 minutes. Add maple syrup and ¾ tsp. sea salt and beat, scraping down sides of bowl once more, just until incorporated.
  2. Transfer maple butter to a small bowl; season with more sea salt.
  3. Do Ahead: Maple butter can be made 5 days ahead. Cover tightly with plastic wrap and chill. Let come to room temperature before using.


Samhain & Autumn Crafts
All Hallows’ Eve
UUA Samhain
Easy Samhain – Halloween Crafts
Samhain Folklore – Halloween Superstitions and Legends

meal prep 101

Meal prep can be a crucial part of achieving your health, weight-loss and fitness goals. Now, you might think that healthy meal prep is for those who have plenty of time and money to spend, but experts beg to differ!!  Plan well and you could save time and money, not to mention your health. Are you ready to get planning and save yourself some dough while eating healthier and getting in shape? Here’s how!  

Make a Plan

A great first step in in meal planning and time saving is to have a pretty solid idea of your food needs throughout the week before you do anything else. Take a moment to think about the week ahead: Think about where you’ll be at mealtimes; home, work, out with friends, traveling and whether you’ll have the means to reheat food if you’ll need something that’s ready to go and the kinds of containers you’ll need to store that food. Most importantly, think about the clean meals and snacks that you want to eat. You need to not only eat healthy nutritious ingredients but they need to be foods you enjoy, even if that limits variety.

  1. See what you already have. Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.
  2. Use a worksheet or notepad to plan your meals. I have added some planner pages below that can help you out!
  3. Create a list of a few recipes to try. Find new ideas for healthy and low-cost meals (a dozen fantastic ideas for appealing, healthy meals that cost between 45 cents and $2.72 per serving) based on what you have on hand, foods your family enjoys, and foods that are good buys.
  4. Think about your schedule. Choose meals you can easily prepare when you don’t have a lot of time. Save recipes that take longer for days off. You also can prepare meals in advance to heat and serve on your busiest days. Do some meal prep, especially for lunches. This will reduce the chance of you skipping making a healthy lunch to take and instead opt for fast food options. 
  5. Plan to use leftovers. Use a couple larger recipes that have enough servings for multiple meals. This can reduce the number of ingredients you need to buy, and save you time preparing another meal. I use these for lunches!
Quinoa, kale, pomegranate seeds & feta

Make a Clean-Eating Grocery List

Once you’ve thought about the clean, healthy, nutritious meals found a few new recipes you’d like to try and have a meal plan ready to go, work backward to come up with a grocery list.   Beans or lentils are are a good (and less expensive!) alternative protein source instead of meats that tend to be higher priced and not always as good for you. “Consider serving budget-friendly meatless meals once or twice a week. Meatless meals are built around beans, lentils, vegetables and whole grains. These plant-based proteins tend to be less expensive and offer more health benefits than meat.” (The Mayo Clinic). Once you’ve made your list, think about where each of the items can be bought at the best price and get your groceries on a day when you’re not rushed. We have a store called Aldi’s that keeps prices low by stocking generic brands and forgoing fancy packaging. Buying in bulk is another way to save money.

Here are examples of healthy foods that should make up the core of your clean-eating grocery list!

Veggie Spring Rolls!

Stick With the List

Ever gone to the store to buy groceries and come home to find that you bought a lot of things you hadn’t planned on and maybe even forgot some things you meant to buy? Did you know that grocery stores, and stores in general pay a lot of money to merchandisers to make sure that customers stray from their lists and make impulse purchases? There job is to make displays stand out and pop so you will snag the item. I know it’s bad for my budget, so likely yours too. And because impulse buys are generally not the healthiest items, bad for health goals too. Do you ever go shopping with a hungry belly? Well stop! A 2013 study showed that when people go shopping when they’re hungry or they’ve gone a long time without eating, they tend to buy foods with a higher caloric density.

Shop Bulk Foods

What do beans, grains like quinoa and barley, nuts, seeds, rice, and legumes have in common? Most supermarkets offer these items in bulk bins. Not only does shopping in bulk save you money because you’re not paying for the fancy labels, you can also take as much or indeed as little as you need meaning that you can experiment with new things and new meals without getting stuck with something that’s not up your alley and not over spend or have waste that you’ll be tempted to eat. Like opening a box of pasta for 2 and devouring the whole thing in one sitting together. At least make that pasta cover 2 meals for 2! Beans and lentils are rich in both protein and fiber and are particularly cheap when bought dry and from the bulk bins. Soaking beans might sound like a hassle but if you’re already planning your meals for the week, it’s just one extra step really. To save even more time, you might consider investing in a pressure cooker or Instant Pot. One upfront cost might be to get some airtight jars to store them in. Put them on a shelf (avoid placing them in direct sunlight), and they have the added bonus of making your kitchen look pretty homey too.

Brown rice, cucumber, tomato, green peas, red cabbage, chickpea, fresh lettuce salad and cashew nuts.

Shop Seasonally and Locally!

The farmers market can be a big win for your health and budget. You can find fresher, locally grown food that may actually be cheaper than what’s at your grocery store. Plus you’d be supporting small business along with eating healthier! So if you come across fresh produce at your local farmers’ market, then, by all means, add them to your week’s meals!

Veggie Ratatouille

Go Big or Go No Frills

Consider investing in an annual membership to a wholesale market like Costco, especially if you’ve got a family. Or shop at a no frills, plain packaged kind of store like Aldi’s, they keep prices low in part by forgoing all the fancy frilly packaging, store design, and display cases. But, get your quantities right on your store list. The savings you make by bulk buying will disappear if you don’t eat what you buy before it goes bad. Plan ahead and figure out what can be stored in the fridge, what has good shelf life, and what you can freeze for later. If you’re freezing food, write the date on the package or container so you don’t have to guess whether you should keep it or toss it when you defrost.

Ready Set, Cook

You had a bulk mindset when you bought this stuff, and to really unlock your savings, you should adopt a bulk mindset when cooking. Set aside a few hours on a Sunday (or whatever day is most convenient) putting together three or four dishes that can be frozen in batches to give you the benefits of variety and economy. My husband and I meal prep 4 lunches for 2 and 3 dinners for 2 every week. And while you’re putting food into containers, make sure portion sizes are in step with your weight-loss goals. Or take the guesswork out of the equation and use Ultimate Portion Fix containers to assemble your meals, then freeze. (Don’t freeze the containers themselves!) If you are not measuring your portion sizes you could not only be consuming too much food and costing more money. By keeping foods at the correct portion size you will be trimming your waistline and also trimming costs.

Make it Public

Use your blog or Twitter/Facebook or a public forum or just email to let people know how your meal plan is going. Or get a partner and report to each other. Making it public or having a partner gives you accountability and motivation, and works like a charm. Don’t skip this step.

The Bottom Line

It may seem daunting at first to plan an entire week of healthy meals, shop, then cook it all. But if you stick with it and start meal prepping on a regular basis, you’ll figure out what works/what doesn’t work, and you’ll save yourself time and money. I know Keith and I found we actually have more time during the week to live life instead of being stuck in the kitchen. And Sunday meal prep has become an us thing we do. And because we are doing it together, it takes less time and we are both then taking charge of our nutrition and health. So get your whole family in on a fun day of meal prep and cooking. It will bring you closer, help you be accountable and if you have kids, teach them healthy nutrition.

 You can find a sample meal plan below along with some free planner pages !

If you’re looking for accountability or help with meal planning or nutrition I’ve got you covered as well!

*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

what is the nutrition+ membership?

The nutrition programs I work with, 2B Mindset® and Ultimate Portion Fix®, either or both help teach you easy-to-implement strategies for healthier eating so that you can reach your weight-loss goals. But the key to long-term success is consistency, I learned that the hard way. Thankfully, that’s where a monthly Nutrition+ Membership comes in!

Whether you’re following Ultimate Portion Fix or 2B Mindset, Nutrition+ gives you monthly support to help you stay motivated and on-track. You’ll get access to two monthly nutrition memberships: The Mindset Membership™ and The Monthly Fix™. These are continuations of Ultimate Portion Fix and 2B Mindset. With them you’ll get access to our nutrition experts Autumn and Ilana and my own personal knowledge and experience with both, who can help answer your questions and address
issues based on what’s happening in your life. You’ll also receive a variety of weight-loss content, delicious new recipes each week, meal plans, tools to help you succeed, and most importantly, ongoing support from a positive community of people with goals of better health—just like you.
With a Nutrition+ Membership you’ll have the complete solution that can help you maintain your results and never go back to your old patterns!

Who Created 2B Mindset?
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, is the creator of the breakthrough nutrition program 2B Mindset, and bestselling
author of You Can Drop It! Ilana herself has lost more than 100 pounds by applying the same simple principles used in her program. She earned her bachelor’s degree in nutrition and dietetics from the University of Maryland and her master’s degree in applied nutrition from Northeastern University. She sits on the prestigious Executive Leadership Team for the American Heart Association, and has been
lecturing for the Bruin Health Improvement Program at UCLA since 2013. Ilana is also a contributing writer for publications such as SELF, Huffington Post, and the Journal of Obesity.

Who Created Ultimate Portion Fix?
Beachbody® Super Trainer and nutrition expert Autumn Calabrese is the creator of the breakthrough fitness programs 21 Day Fix®, 21
Day Fix EXTREME®, 80 Day Obsession®, and others, and the portioncontrol weight-loss system Ultimate Portion Fix. She’s also the author of the bestselling FIXATE® cookbooks, which have sold over 500,000 copies, and cohosts the FIXATE healthy cooking show on Beachbody On Demand® with her brother, Bobby Calabrese. Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports

An Overview of The 2B Mindset Program and The 2B Mindset Membership
To access closed captions: click on the “CC” icon in the lower right corner of the video and select language

Following 2B Mindset?
Here’s How The Mindset Membership Helps You Stay On-Track

Access to:What is that?
The Mindset Membership
Exclusive Community
In this private Facebook group, Mindset members will get 24/7 access to an exclusive community with frequent check-ins from Ilana and other Beachbody Nutrition Experts, as well as support from other members, including certified 2B Mindset Mentors, and myself. This is where you’ll post victories, ask questions, share your thoughts, and keep your habits in-check.
Monthly 7-Day Meal Plans
Created by Ilana, all-new 7-day meal plans with simple grocery lists based on 2B Mindset recipes will be available to you each month, making it even easier to stay on-track and reach your goals. Vegan meal plan options will also be available.
Mindset Menu Recipes
(Video and PDF)
Each week, Mindset members will get two 2B Mindset recipes—8 new recipes a month—ranging from seasonal dishes to comforting classics. Each recipe will have a corresponding video and downloadable PDF so you can follow along
Monthly Topic VideoEach month, Ilana will host a monthly topic video with two selected Mindset members that delves into a topic requested by the community and provides insight into overcoming obstacles one may face while trying to stay goal-focused. Members will have the opportunity to be chosen to take part in selected topics by applying at
• Each monthly topic is broken out into a series of 5- to 10-minute videos.
• Audio files are also available so you can listen on-the-go.
• To help you navigate the content easily, timestamps are provided in the description underneath the video.
Goal-Setter Worksheet (PDF)An interactive worksheet that accompanies the monthly topic video and helps you set monthly goals and identify strategies to implement so you can stay on-track. The worksheet is designed to be completed while watching and learning from the monthly topic video.

This worksheet is available directly underneath the video when viewing on desktop and under the “Materials” tab when accessing on a mobile device.
One-On-One SessionEach month, one lucky Mindset member will get the opportunity to have a one-on-one session with Ilana. During this video session, Ilana will review the member’s tracker, goals, and lifestyle to suggest personalized strategies to help them lose those next few pounds. These intimate, powerful one-on-one conversations are eye-opening and can help you understand the factors in someone’s day-to-day journey. This type of one-on-one counseling in person with Ilana is a $400 USD value. Members will have the opportunity to be selected to participate in the video each
month by applying at
• Each video is about 30 minutes long.
• Audio files are also available so you can listen on-the-go.
• To help you navigate the content easily, timestamps are provided
• in the description underneath the video.
Tracker Takeaway Worksheet
This handy interactive worksheet gives you an easy-to-use resource to take notes and learn how to track with detail while watching the monthly one-on-one video to optimize your weight loss. This worksheet is available directly underneath the video when viewing on desktop and under the “Materials” tab when accessing on a mobile device.
Office Hours with IlanaMindset members will be able to chat with Ilana during her Office Hours twice each month in The Mindset Membership Exclusive Community. It’s a great way to stay connected to your goals and get your questions answered.
Exclusive Facebook
Community/Coach Tips
1. Check the community’s “Events” page for the latest dates and times. You can put these events on your calendar by downloading the events from our Facebook page as shown.
2. Access the playback video in The Mindset Membership Exclusive Community Facebook Group and on Beachbody On Demand.
3. Make sure to visit the “Files” tab for documents with helpful tips and resources.
4. And don’t forget your coach and mentor that enrolls you is a vital daily asset that can help guide you through the program, lend support and give useful experienced advice!

An overview of The Ultimate Portion Fix Program and The Monthly Fix Membership
To access closed captions: click on the “CC” icon in the lower right corner of the video and select language

Following Ultimate Portion Fix?
Here’s How The Monthly Fix Helps You Stay On-Track.

Access to:What is that?
Bimonthly 7-Day Meal PlansA new 7-day meal plan will be available to all Monthly Fix members every other month to make it even easier to stay on-track. These will be available for every Ultimate Portion Fix plan, even vegan, so there are options for everyone.
New FIXATE RecipesEach week of every month, two NEW FIXATE recipes will be available exclusively to Monthly Fix members—that’s eight recipes a month before everyone else on Beachbody On Demand. Recipes range from breakfast, entrees, sides & snacks, desserts, and more, all on video and downloadable PDF so you can follow along.
Monthly Themed VideosOn the first Monday of each month, Autumn will introduce the Monthly Topic that she will be focusing on throughout the entire month. Some examples of topics that Autumn will cover will include managing your yellow carb containers, helping kids eat healthy, functional foods, food sensitivities, sugar detox, and much more! Audio files are available for listening on-the-go.
Fun AssignmentsEvery month, Autumn will give you a new video assignment and PDF. These assignments follow different monthly themes and are broken down step-by-step to make it easier to stay on-track during challenging times. I will be doing this right along with you, to help you every step!
Expert InterviewsEach month, Autumn will sit down with a special guest and dive deep into different topics like learning to get more out of your day and how sleep impacts weight loss. These intimate one-on-one sessions will leave people inspired and help them improve the way they live their daily lives and give advice to others on how to change theirs.
One-On-One VideosAutumn guides a member through a month of personalized tracking and training to dial-in their results.
Ultimate Portion Fix
Exclusive Community
In our exclusive Facebook community, you can connect with the Ultimate Portion Fix fit family, participate in Q&As with Autumn and special guests, take advantage of special events, and see exclusive content. Find the support you need and keep your healthy journey fun.
Exclusive Facebook
Community Tips
1. Check the community’s “Events” page for the latest dates and times. You can put these events on your calendar by downloading the events from our Facebook page.
2. Access the playback video in The Monthly Fix Exclusive Community Facebook Group and on Beachbody On Demand.
3. Make sure to visit the “Files” tab for documents with helpful tips and resources.
4. And don’t forget your coach and mentor that enrolls you is a vital daily asset that can help guide you through the program, lend support and give useful experienced advice!

Why should you purchase the Nutrition+ Membership?

It gives you 24/7 access to both exclusive communities with check-ins from Autumn
and Ilana plus support from other Beachbody Nutrition Experts, members, and me so you won’t ever be alone on your weight-loss journey. On top of that, there are Q&As, exclusive meal plans, plus so much more within each program.

BOD $38.87 (Quarterly)* + Nutrition+ $19.95 (Monthly)
The above cost averages out to $33 per month for:

  • 2B Mindset® AND Ultimate Portion Fix® Nutrition Programs
  • BOD (over 700 fitness workouts)
  • Instant streaming access
  • Workout calendars and progress trackers
    My customers can try Nutrition+ free for 30 days (money back guarantee), whether you purchase BOD plus Nutrition+ membership. or select **Challenge or **Completion Packs.

*14-day free trial (free trial options vary by device). NOTE: The Money Back Guarantee for all BOD services is 30 days!
** Additional costs.

You will be getting fresh content, tools, and support each month to help you achieve the success in changing bad habits to healthy habits! The Nutrition+ Membership gives you access to both The Monthly Fix and The Mindset Membership. You’ll find all the content for these memberships by heading to the Nutrition Center on Beachbody On Demand.

Choose the plan that’s perfect for you.

12-month. $99/annually. 30 days risk-free.

6-month. $59/semi-annually. 30 days risk-free.

3-month. $39/quarter. 14-day free trial.

Beachbody, nor I do not guarantee any level of success or income from the Team Beachbody Coach opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

mabon/autumn equinox

Mabon/Autumn Equinox

Pronunciation: MAY-bun, MAH-bun, MAY-vhon, or MAH-bawn
September 21-24
Themes: harvest, gratitude, abundance, balance, welcoming the dark
Other Names: Autumnal Equinox, Fall Equinox, September Equinox, Harvest Tide, Harvest Festival, Wine Harvest, Feast of Avalon

Mabon at the Autumn Equinox and just like Ostara on the opposite side of the Wheel of the Year, at Mabon the days and nights are of equal length. And is typically celebrated on Sept 22, but since it changes depending what calendar you go buy, the 21st – 24th is acceptable as well. The Equinox occurs at different local times, so that depending on where you live, so it may fall the day before or after the date listed on any given calendar. The autumnl equinox occurs when the sun crosses the equator on its apparent journey southward, and we experience a day and a night that are of equal duration.

Depending where you live, you are beginning to feel it in the air, the end of summer. Temperatures may still be warm during the day, but in the evening there is a coolness beginning to creep in. Leaves are beginning to fall and you may be starting to see some color on the trees. For me, I can even smell it in the air, that earthy smell of leaves beginning to decay and their sugars and organic compounds leave a scent in the air as the leaves break down, creating the classic musky-sweet smell. Mabon is a celebration of life and death, and giving of life again, the cycle of the seasons.  As with Ostara, the theme of balance is highlighted here, reminding us that everything is temporary, seasons will change, and that neither dark nor light ever overpowers the other for long.

This as always a time to express gratitude to our higher power for the blessings in our lives, but harvest festivals especially so because we are receiving the earths bounty with the harvest. This holiday now a days take a moment to rest from our labor and relax, Labor Day.

Mabon was a Welsh mythological figure whose origins are connected to a divine “mother and son” pair, echoing the dual nature of the relationship between the Goddess and the God, Jesus and Mary. Whichever name you choose, enjoy your celebration and give thanks for the bounty of the Earth. Mabon denotes all of nature is in balance. It is a time to reap what you have sown. And giving thanks for the harvest the earth provides.

The colors of the autumn equinox are the colors that represent the autumn season, reds, golds, cream, hunter green, browns, buttery yellows and rich shades of purple! Typical decorations are, acorns, gourds, pinecones, leaves and the cornucopia filled with autumn fruits, winter squashes, late summer/early autumn flowers and nuts.

Candle Magic

You’ll need…

  • An unscented candle in a harvest color— yellow, orange, brown, or in green to symbolize cash in hand
  • essential oil of cinnamon, orange, or ginger
  • Something to inscribe the candle with—a pencil, stylus, etc.

If you normally cast a circle or invoke a diety, directional elements, higher power, etc… before a working, do so now. Using a stylus or pencil, inscribe your Mabon intent on the candle. For example, if you need money to pay the bills, carve that on there in whatever way you feel called to; ie: symbols, words, etc.. it’s the intention that matters.

Once you’ve completed your inscription, anoint the candle with essential oil. Focus your intent into the candle, drawing the abundance of it to you. Clearly visualize your intent and what it will mean to you. How will it change your life? How will it affect those around you? What does it look like?

Light the candle, and meditate on the flame. Continue focusing on your intent, and imagine it building, first as a small spark, and then growing into a large ball of light. Maintain this image as long as you can, and then release it into the candle flame. Make sure the candle is in a safe place so as not to be a fire hazard (a bowl of sand is perfect for this) and allow the candle to burn out on its own.


Autumn Leaves Don’t Fall,
They Fly They Take Their Time
And Wander On
This Their Only Chance
To Soar!

Mabon Intention Setting Ceremony

A simple Mabon celebration you can do at bedtime is light a candle, close your eyes and breathe deeply for five minutes, giving thanks for all your blessings. 

Fall Equinox (Mabon) Ritual
For good harvests and rewards ahead:

For this Mabon, or second harvest, ritual, we are going to balance the scales and mirror nature’s own division of light and shadow, which strike perfect balance on the two equinoxes each year.


  • One white or cream candle to represent your light harvest
  • A gemstone to represent your light (e.g., selenite, scolecite, clear calcite, quartz, or petalite)
  • Palo santo, copal, or white sage for smudging
  • One burgundy or black candle to represent your dark harvest
  • A gemstone to represent your shadow (e.g., black tourmaline, jet, golden sheen obsidian, or aegirine)
  • A perfume or essential oil blend to integrate your light and shadow aspects

As you gather your Mabon tools, divide them into two sides: light tools and shadow tools. For the first part of this ritual, you will want to keep them separate; later in the ritual, you will be guided to mingle them, acknowledging the intimate dance of light and shadow.

Smudge the items you have gathered, and on the left, or yin, side of your altar, place your burgundy or black candle, your perfume or essential oils, and your gems that represent shadow. On the right (masculine), or yang, side, place your white or cream candle, your gems that represent light, and your smudging herbs. Take a deep cleansing breath and acknowledge on an energetic level that all these tools represent parts of you that need to be integrated into one dynamic whole expression. When you are ready, call upon your spirit guides to help you discern which items on the light side of your altar are ready to be moved to the shadow side, and vice versa. Is your light candle ready to glow upon your shadow stones, or vice versa? As you step forward in wisdom to move items on your altar as called by Spirit, enjoy the liberation that comes from blurring boundaries. You are not just light or just shadow.

Those are easy answers. You are all of it, and more. You are the slippage between the categories we believe are fixed. You are the exception to all the rules. And that is why your magic is undeniable and indefinable.

Once you begin to mix the sides, keep going. In the amalgam, your peace and your deeper purpose reside. Move the stones, the candles, the offerings. When a new balance has been struck, step back and take a closer look at the alchemy of light and shadow, the balance between the hemispheres of awareness. What lessons have been unearthed here for yourself? Take a moment here to breathe, connect, center, and receive messages from your guides. Finally, bring your hands to prayer position over your heart and give thanks for what you have learned. This is the hour of balance, and here you are, in the center of All, right where you need to be. Welcome this moment. Cheers to your balance, your integration, and your health.

Amen, A’ho, So it is.

Excerpt from The Book of Blessings and Rituals by Athena Perrakis, PhD © 2019

“Equal dark, equal light
Flow in Circle, deep insight
Blessed Be, Blessed Be
The transformation of energy!
So it flows, out it goes
Three-fold back it shall be
Blessed Be, Blessed Be
The transformation of energy!”
–   Night An’Fey, Transformation of Energy


This is a meditation based on the story of the Mabon in the Mabinogion tale of Culhwch and Olwen, but with an Australian twist. The meditation can be done as a part of this Autumn Equinox ritual or just by itself.

Equinox Meditation

  1. Get in a comfortable position. Close your eyes and open your heart. Place your hands directly on your heart and take a deep breath in through your nose. Allow the air to flow naturally through the mouth releasing all that no longer serves you. Continue focusing on your breath until your mind has settled. 
  2. Reflect on how you can bring in more balance and harmony into your life. Observe your thoughts and listen to the answers. Once the answer is received envision yourself throwing these thoughts into a river and watch them float away. 
  3. Bring awareness to your breath coming in and out. With every breath, you begin to feel more balanced. 
  4. Allow your mind to settle and say out loud, ”Balance and harmony is my birthright and I deserve it. I seek balance and harmony as it is found in the universe. I release what is old and no longer needed. I release what is blocking me from living a balanced life.” Repeat until you truly feel you’ve connected with these words. 
  5. Sit in stillness for as long as you can, allowing some time for these words to seep into your mind, body, and spirit. 
  6. Bring your awareness back to your body and your breath. Allowing yourself to be completely grounded and breathe in the balancing energy of the universe and the equinox. 
  7. End your meditation sending gratitude to the universe and radiate this harmonious balancing energy all over the world. 

Source: The Hoodwitch


Autumn Incense & Oils
Think scents of pine, sage, cinnamon, frankincense, sweetgrass, and myrrh!

Mabon Ceremony Oil

  • 1 oz. grapeseed oil for base
  • 5 drops cedar oil
  • 6 drops rosemary oil
  • 1/2 tsp dried marigold
  • 1 apple seed

Crimson Leaves Incense

  • 1 part Red Sandalwood
  • 1 part Dragon’s Blood
  • 1 part Storax Bark

Autumn Equinox Intentions/Activities

  • Do a gratitude practice.
  • Celebrate! This is a time of rest and merriment.
  • Autumn crafts.
  • This is the time to look back not just on the past year, but also your life, and to plan for the future.
  • Find balance, literally, do some yoga and honor balance and movement.
  • Tend your autumn garden bounty. No garden> Visit your local farmers market or roadside fruit and vegetable stand.
  • Meditate.
  • Bake with fruits from the harvest (aka early autumn fruits).
  • Take a hike.
  • Complete old projects.
  • Tell stories around a bonfire, drink hot apple cider.
  • Write down all your blessings from the past year in a journal.
  • Decorate your altar, table or fireplace hearth with acorns, pine cones, seasonal fruits and nuts, and/or a few of the first colored leaves that drop from the trees.
  • Light candles in autumn colors like deep red, orange, brown, and golds.
  • If you are one who struggles with seasonal depression during the fall and winter months, use this time to set an intention for inner peace and strength.
  • Plant the seeds for new undertakings or even a change in lifestyle.
  • Go apple picking. Or visit a pumpkin patch if they are open yet.
  • Clean your house and get rid of stagnant or negative energy.
  • Host a potluck Mabon dinner with your favorite people.
  • Create a gratitude garland
  • In a journal or notepad, answer these questions to the best of your ability: ”How am I calling in balance into my life? How can I be more balanced? What needs to be released in order to cultivate balance? What have I been growing in my garden of thoughts? How does this serve me?” 
  • Make apples into bowls! Carve out an apple so that the filling is gone and all that is left is a thick bowl-shaped apple shell. You can put small plants in these, offerings to spirits or deities, or you can place a candle inside. Put it on an altar or windowsill and it’s complete!
  • If you have food to spare, donate some to a local food pantry. Also, if you have pet food or toys to spare, donate to those to a local animal shelter! Mabon is a great holiday to give back and donating what you can is a wonderful way to celebrate the equinox!

Mabon/Autumn Equinox Crafts

Foods Of Mabon

Vegan Mabon Raspberry Nut Spice Cake with Caramel Frosting

Bake in a rectangle glass pan on 350 for 45-48 minutes

  • 4 C all-purpose flour
  • 1/4 C Turbinado sugar
  • 1 C brown sugar
  • 4 tsp. baking powder
  • 4 very heaping tbsp peanut butter powder
  • 4 tbsp walnuts
  • 1 tsp. Himalayan pink salt
  • 2 tsp. vanilla extract
  • 1 1/2 Tbsp cinnamon
  • 1 Tbsp Caramel agave sauce
  • 1 banana, mashed
  • 2 1/2 C almond milk
  • 3/4 C vegetable oil
  • 3/4 small pack raspberries, whole or sliced

Cool the cake thoroughly (about an hour) before putting in the refrigerator (or glass may crack) to chill for an additional hour or two, or overnight, before icing with chilled frosting.

Frosting: Mix with an electric mixer :

  • a stick and a half of vegan butter, then gradually mix in
  • Erythritol Monkfruit Powder until desired creamy texture and flavor are reached.
  • Mix in a little caramel agave syrup at a time, until desired flavor is reached.
  • Frost cake, then decorate with apples, strawberries and caramel agave sauce.

Vegetable Pot Pie

Makes two pies, 12 or more servings

  • 8 medium potatoes
  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, quartered and finely chopped
  • 3 cups diced vegetables of your choice
    (choose 3 or 4 from among cauliflower, broccoli, carrots, leeks, peas, corn kernels, zucchini, yellow summer squash, mushrooms, kale, etc.)
  • 2 tablespoons unbleached white flour
  • 1 cup vegetable stock (homemade or store bought)
  • ¼ cup nutritional yeast (optional but highly recommended)
  • 1 1/2 tablespoons all-purpose seasoning blend (such as Spike or Mrs. Dash)
  • 1 teaspoon dried thyme
  • ¼ cup minced fresh parsley
  • Salt and freshly ground pepper to taste
  • Two 9-inch prepared good-quality pie crust, preferably whole grain
  • 1 cup fine whole grain bread crumbs
  • Paprika for topping

Cook or microwave the potatoes in their skins until done. When cool enough to handle, peel them. Dice four of them and mash the other four coarsely. Set aside until needed.

Preheat the oven to 350º F.

Heat the oil in a large skillet. Add the onion and sauté over medium heat until  golden. Add the vegetables of your choice, layering quicker-cooking vegetables like peas, corn, and zucchini over longer cooking ones like cauliflower, broccoli, and leeks (though none of these are terribly long-cooking). Add a bit of water; cover and cook until the vegetables are tender but not overdone, about 5 minutes.

Sprinkle the flour into the skillet, then pour in the stock. Add the optional nutritional yeast. Cook for a minute or two, stirring constantly. until the liquid thickens. Stir in both the diced and mashed potatoes. Heat through gently. Stir in the seasoning blend, thyme, and parsley. Season with salt and pepper. Pour the  mixture into the pie crust and pat in.

Sprinkle the bread crumbs evenly over each pie, then top with a sprinkling of paprika. Bake for 35 to 40 minutes, or until the crust is golden. Let the pies stand at room temperature for 10 minutes or so, then cut into wedges and serve.

Three Squash Soup


  • 4-5 cups of squash (I used acorn, butternut & half a green pumpkin – I don’t recommend green pumpkin lol).
  • 1 cup of milk substitute (I used rice milk, you can use almond or soy)
  • 1 large carrot
  • 1 med-large parsnip
  • 1 medium onion
  • 2 celery stalks
  • 2 TBSP olive oil
  • A pinch of cayenne pepper (optional)
  • Salt & pepper to taste
  • Herb for garnish – I used parsley
  • Maple syrup or agave to taste for sweetness

Instructions: Preheat the oven to 375°. Cut the squash in half, remove seeds and compost them. Also, roughly chop up the carrot, parsnip, onion & celery (feel free to prepare the root veggies from our next recipe at this time to save on energy!).
Fill a 9X13 glass cake pan with approximately 1 inch water and place the squash face-down in the water. Take the chopped veggies, toss with the olive oil and place on a flat cookie sheet in a single layer. Put both squash and veggies in the oven to bake. This could take 45 minutes to an hour and 15 minutes depending on your oven, the size of the veggies, yada yada.

Keep an eye on the veggies to make sure they don’t burn – but you want the squash skin to brown. Once the squash is soft, remove from the oven and let cool just enough so that you can handle them and scoop the flesh out of the shells (but not cold!) & put them into a food processor. I prefer to process the squash first until very pureed, and then add veggies and do the same thing. Add the milk, salt, pepper, cayenne at this time. If you did like I did and let the squash & veggies get TOO cold you can reheat this on the stove or in the microwave. Serve warm with herb garnish.

The Best Pumpkin Muffins – Taken from Vegan with a Vengeance by Isa Chandra Moskowitz(I highly recommend this book!!).


  • 1 ¾ cups all purpose flour
  • 1 ¼ cups sugar (raw sugar)
  • 1 Tbsp baking powder
  • ¼ tsp salt
  • 1 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground ginger
  • ¼ tsp ground allspice
  • 1/8 tsp ground cloves
  • 1 cup pureed pumpkin (Do NOT use pumpkin pie mix!)
  • ½ cup milk alternative (I used rice milk)
  • ½ cup vegetable oil
  • 2 Tbsp molasses

Instructions: Preheat oven to 400°F. Lightly grease a twelve-muffin tin.
Sift together flour, sugar, baking powder, salt and spices. In separate bowl, whisk together pumpkin, soy milk, oil, and molasses. Pour the wet ingredients into the dry and mix.

Fill the muffin cups two thirds of the way full. Bake 18-20 minutes, until a toothpick or knife inserted in the center comes out clean.

Harvest Ratatouille

  • 8 – 10 tablespoons olive oil
  • 2 yellow onions, chopped
  • 3 large or 4 small zucchini, sliced into 1/4-inch thick slices
  • 1 large eggplant, sliced into chunks the same size as the zucchini slices
  • 5 large tomatoes, chopped
  • 1 green bell pepper, seeded and coarsely chopped
  • 1 red bell pepper, seeded and coarsely chopped
  • 2 garlic cloves, minced
  • Salt and freshly-ground black pepper, to taste
  • Tomato paste, to taste (optional)

1. Heat 5 or 6 tablespoons of the olive oil in a large heavy-bottomed skillet over medium heat, add the onions, and saute about 1 minute, until fragrant and softened. Add zucchini and eggplant and saute about 2 minutes, until lightly browned. Add more olive oil as needed if the pan looks dry. Add tomatoes, peppers, and garlic, stirring to combine. Cover, reduce heat to low, and simmer about 20 minutes, until veggies are cooked through.
2. Take off the lid, add other add-ins, if you like, increase heat to high, and cook for 2 or 3 minutes to evaporate excess liquid, stirring constantly. Season to taste with salt and pepper, add a little tomato paste if using, and stir well.
3. Serve hot, or allow to cool and add a little olive oil before serving. Serves 6.

Apple Butter

  • 4 quarts Apple
  • 2 quarts Water
  • 1 1/2 quarts Cider
  • 1 1/2 pounds Sugar
  • 1 teaspoon Cinnamon
  • 1 teaspoon Allspice
  • 1 teaspoon Cloves

Wash and slice the apples into small bits. Cover with the water and boil until soft. Press through a sieve to remove skins and seeds. Bring cider to a boil and then add apple pulp and sugar and cook until it thickens, constantly stirring to prevent scorching. Add spices and cook until it is thick enough for spreading. Pour into sterilized jars and seal.

Mulled Mabon Wine (alcoholic)


  • 1 bottle of Honey Wine (Mead)
  • 1/4 cup honey
  • 1 cinnamon stick
  • 5 cloves
  • 3 strips of orange zest (or lemon)
  • 3 oz of Brandy (optional)


On the stove or in a Crock Pot on low, combine ingredients. Warm to just below boiling (if you boil it, you’ll lose the alcohol) Serve warm in mugs, have alongside pumpkin pie or your favorite fresh-baked gingerbread cookies! For a holiday look, garnish with a cinnamon stick and curl of your choice of orange or lemon zest!

Mabon Mulled Wine (alcoholic)

This makes enough wine for a small gathering or small servings, for more just double the recipe


  • 750 mL of your favorite red wine
  • 4 cups of apple cider
  • 3 anise stars
  • 1 orange, juiced and zested
  • 6 whole cloves
  • 2 cinnamon sticks
  • 1 shot of Drambuie or Grand Marnier


Comine all ingredients in a saucepan.  Bring the mixture to a boil.  Simmer for 10 minutes.  Serve warm or let cool.

Alternate Directions:

Combine all ingredients in crock pot.  Heat on high for ten minutes.  Heat on low for half hour.  Serve warm or cold.

Mabon/Autumn Equinox Links

The Origins Of Mabon

6 Mabon Music Playlists

Mabon Kids Crafts

What Is The September Equinox

beachbody on demand


(If you select the 3-month option here, you get a free 14 day trial!)
While me and my husband’s favorite Beachbody workouts are probably LIIFT410 Rounds, Transform :20, Insanity, P90x and Shaun T’s BOD Exclusives Page. I also love love love the Yoga Studio where you can start as a beginner with the Week Yoga Retreat and then move right into the studio workouts. But, there are 100’s of others to pick from like 80 Day Obsession, and Morning Meltdown 100, plus many many more!
You can grab a FREE 14-Day Trial here – just click the link & then do the dropdown box to be 3-months.

Beachbody on Demand is a website and an app that allows you to stream hundreds of workouts, nutrition plans, meal planning,Recipes and get support with me as yourmentor. Members receive access to over 45+ full workout programs and nutrition guides. They can stream from their phone, laptop, or even to their TV with a streaming device!
If you’re unsure about what program you want to do, Lets talk and I can help you pick one based on your goals and time available.
With Beachbody on Demand, workouts can be literally streamed anywhere. It makes traveling so much easier as well. You can pull up the program guides, workouts, nutrition plans and everything from a laptop, smartphone, or tablet.The streaming service also works through several streaming devices so that you can see the workouts on TV. It also includes exclusive at home workouts and a cooking show with weekly recipes.


Many of the workouts require no equipment!
I really love having  dumbbells or adjustable dumbbells. But you can just as easily use canned goods or water bottles filled with water or sand for weights. You may also want a step if you like step workouts, and resistance bands are awesome for resistance training, and a yoga mat for the workout programs, especially if you don’t have carpeting or have a sensitive back/tailbone.
I USUALLY USE A SET OF LIGHT, MEDIUM, AND HEAVY WEIGHTS, AND YOGA MAT. My husband also uses weights and has a set of resistance bands. There are plenty to do without any equipment though!


Most of the workouts do have a modifier, but not all of them do.  The good news is that there are plenty of beginner classes to choose from if you need to start out slow!

It’s important to find a good coach to help you get started and continue with you as you work towards your goals, and I would love be your new mentor (I’m not fond of the word coach, my style is much more mentor and an a supporting advocate for YOU!
If you’re looking for a supportive group of amazing people who are all working towards their health and fitness goals, and being supportive comrades, then our team would love to work with you too!
You can email me at to get started!
Having me as your mentor means…
You’ll get help and guidance when you need a new program.
Access to our private, online community.
Invites to join upcoming challenges!!
Exclusive support every step of the way!
Tips, more healthy recipes, advice…
If you’re on the fence — it’s super easy and free to add me as your coach, and I really do care about your success!


(If you select the 3-month option here, you get a free no risk – 14 day trial!)

*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

happy national cheeseburger day!

BURGER Recipes

Wasabi Cream Cheese Burgers



  • 1 lb. raw wild-caught salmon fillets, boneless, skinless, cut into 1-inch chunks
  • Finely grated peel (lemon zest) of 1 medium lemon
  • Juice of ½ medium lemon
  • 1 Tbsp. Dijon mustard
  • 1 large egg white (2 Tbsp.)
  • 1½ tsp. finely chopped fresh dill
  • 1½ tsp. finely chopped fresh chives / spring onion
  • ½ tsp. fine sea salt (or Himalayan salt)
  • ¼ tsp. ground black pepper
  • Gluten-free / wholemeal burger buns
  • 2 cups kale
  • Parchment paper
  • Nonstick cooking spray or EVOO
  • Breadcrumbs (totally optional and isn’t part of the original recipe)


  1. First, make the wasabi cream cheese, just add both ingredients and mix well. Add whipped cream cheese and just mixed it well by hand. Once done, pop it into the fridge
  2. To make the patties, buy salmon fillets without skin to make this process easier. Slice them up into pieces and toss them into a food processor with the rest of the ingredients above. Its super important to use the pulse mode with the mix  as you would want it to blend well but not be mushy. You can also use a blender but remember – pulse! 
  3. Now is the fun part: Assembling the patties! Since the mix will be quite sticky, be sure to coat your palms with a bit of oil to help shape them into patties and set them on the parchment paper / foil squares. (You can used breadcrumbs to help shape the patties but you can skip this part). Up to you how big the patties are. You can get about 6 medium sized patties. Let it set for 30 mins – 1 hour. 
  4. When ready to cook, heat up the skillet with a drizzle of EVOO but wipe off the access with a paper towel to limit how much oil the patties absorb. Once the skillet is smoking hot,  place patties onto the skillet by using the parchment paper / foil to pick up, invert them onto skillet, then gently peel off the parchment / foil.  Cook for 2½ to 3 minutes on each side, or until golden on the outside.  While its cooking, begin to set up your burger buns. 
  5. Spread each bottom bun with 1 tsp. wasabi cream cheese. Top with salmon patty, kale, and finish with top bun.

Summer Cheeseburgers


  • pounds ground turkey, chicken or beyond beef
  • 1/2 cup finely chopped yellow onion
  • 2 T Worcestershire sauce
  • 1 T (rounded) Steak Seasoning Blend
  • Extra virgin olive oil, for drizzling
  • 8 slices of cheese (optional)
  • 8 thin whole grain buns (optional)
  • 1 avocado


  1. Combine all ingredients to the steak seasoning in a bowl. Mix well.
  2. Form meat into patties and place on a foil lined plate or baking tray to prep for the grill
  3. Grill to desired doneness on both sides



For the dressing you will need:

  • 1/4 cup Dijon mustard
  • 2 T maple syrup (or sub honey)
  • 1 T fresh orange juice
  • 1/2 tsp orange zest
  • 1 tsp fresh lemon juice
  • 1/2 tsp lemon zest
  • salt and pepper

To make the burgers it is so simple!  You will need:

  • 1 lb lean ground turkey, chicken or beyond beef
  • 2/3 cup crumbly goat cheese
  • salt and pepper


  1. For the Citrus Maple Dijon: Whisk together in a small bowl the mustard, maple syrup, orange juice, lemon and orange zest, lemon juice and season with salt and pepper. Cover and refrigerate for at least 30 minutes and up to 24 hours to allow the flavors to meld. Taste and add more maple if desired.
  2. For the burgers: Preheat the grill to high or an oiled grill pan/cast iron pan to medium high. Form the meat into four, 4-ounce burgers. Sprinkle the burgers on both sides with salt and pepper. Grill until cooked through, 3 to 4 minutes on each side. During the last minutes of cooking, add goat cheese to each burger, cover the grill/pan with foil and let the cheese soften slightly, about 1 minute. Place cooked burgers on a bed of arugula and drizzle with the Maple Citrus Dijon. Enjoy!

Bacon Cheeseburger Meatloaf


  • 4 slices low-sodium sprouted whole-grain bread torn into large pieces
  • ½ cup unsweetened almond milk
  • 1½ lbs. raw 93% lean ground turkey or beyond beef
  • 8 slices turkey bacon or vegan bacon cooked, chopped, divided use
  • 1 cup shredded cheese
  • ¼ cup dill pickle relish
  • 1 large egg or egg substitute
  • 1 clove garlic finely chopped
  • 1 medium onion chopped
  • ¼ cup all-natural ketchup


  1. Preheat oven to 350° F.
  2. Place bread in food processor; pulse for 10 to 20 seconds, or until bread turns into coarse bread crumbs.
  3. Combine bread and almond milk in a large bowl. Set aside for 5 minutes.
  4. Add turkey, ¾ of turkey bacon, cheese, pickle relish, egg, garlic, and onion to bread mixture; mix well with clean hands (or a rubber spatula).
  5. Place turkey mixture in loaf pan. Spread ketchup evenly over meatloaf. Sprinkle evenly with remaining turkey bacon.
  6. Bake for 50 to 60 minutes or until internal temperature reaches 160º F, and meatloaf is cooked through.

Cheeseburger Salad For One


  • 1 burger (chicken, turkey or beyond beef), grilled and diced
  • 1¾ cups Spinach
  • 5 baby carrots, chopped
  • 1 hard boiled egg, sliced
  • Dijon Vinaigrette
  • Shredded cheese

ingredients For Dijon Vinaigrette

  • 3 tbsp red wine vinegar
  • 3 tbsp lemon juice fresh is best
  • 3 tbsp Dijon mustard
  • 2 cloves garlic minced
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 6 tbsp extra virgin olive oil


  1. In a large bowl, add your spinach, chopped carrots, shredded cheddar, and diced burger. Arrange the sliced egg and top with vinaigrette.

Directions For Dijon Vinaigrette

  • In a glass mason jar (or a medium Tupperware bowl works fine as well) combine all the ingredients.
  • Place lid and shake until it’s mixed. If you’re using a bowl, just whisk it for a few seconds.
  • Store in the fridge, covered, and take out 30 minutes prior to serving so it softens a bit.

Healthy “Big Mac” In A Bowl For 4


  • 1.5 Lb ground turkey, chicken or beyond beef
  • 8 Cups of romaine lettuce
  • Bolthouse Farms Thousand Island Dressing (1-2 tbsp for each bowl)
  • 4 no salt pickles spears chopped 
  • 1/2 cup red onion diced
  • 1 cup tomatoes chopped
  • 1 cup shredded cheese (divided into each bowl)
  • Salt and Pepper to taste
  • *A little onion and garlic powder if using animal meat


  1. Brown ground meat until cooked through (*add optional garlic and onion powder while cooking)
  2. Chop romaine lettuce into bowls
  3. Chop tomatoes, pickles ,and red onions then set aside
  4. Pour 1-2 Tbsp of dressing into each bowl of lettuce
  5. Mix the lettuce and dressing until evenly coated
  6. Add ground meat and chopped veggies to lettuce and dressing mix until evenly coated
  7. Salt and pepper to taste
  8. Top each bowl with 1/4 cup shredded cheese


Año Nuevo/New Years’ (Dec 31)
EveDía de Reyes/Epiphany/Three Kings Day (Jan 6)
Candelaria (Feb 2)
Día de la Constitución/Constitution Day (Feb 5)
Día de la Bandera/Flag Day (Feb 24)
Natalicio de Benito Juárez/Benito Juárez’s birthday (March 21)
Semana Santa/Holy Week (Varies every year)
Día del Trabajo/Labor Day (May 1)
Cinco de Mayo/Batalla de Puebla (May 5)
Día de las Madres/Mothers’ Day (May 10)
Día de la Independencia/Independence Day (Sep 15-16)
Día de Muertos/Day of the Dead (Nov 1-2)
Día de la Revolución/Mexican Revolution Day (Nov 20)
Día de la Virgen de Guadalupe/Day of the Virgin of Guadalupe (Dec 12)
Navidad y las Posadas/The Christmas Season (Dec 16-25)


Slow Cooker Chicken Tacos


  • 1 cup low-sodium organic chicken broth
  • 4 cloves garlic, finely chopped
  • 2 medium jalapeño peppers, seeded and deveined, chopped (optional)
  • 2 Tbsp. chili powder
  • 2 Tbsp. ground cumin
  • 2 tsp. ground smoked paprika
  • ½ tsp. sea salt (or Himalayan salt)
  • 2 bay leaves
  • 1 lb. raw chicken breast, boneless, skinless
  • 8 (6-inch) corn tortillas, warm
  • 1 cup pico de gallo (or fresh tomato salsa)
  • 1 medium ripe avocado, sliced
  • 1 medium lime, cut into 4 wedges
  • ¼ cup finely chopped fresh cilantro


  1. Place chicken broth, garlic, jalapeños (if desired), chili powder, cumin, paprika, salt, bay leaves, and chicken in a 3-quart slow cooker; mix well and cover. Cook on high for 2½ to 3 hours (or on low for 4 to 5 hours), or until chicken is tender.
  2. Transfer chicken to a cutting board and shred with 2 forks.
  3. Evenly divide chicken between 8 tortillas. Top evenly with pico de gallo, avocado, lime juice, and cilantro; serve immediately.

Prep Time 20 mins  Cook Time 3 hrs  Total Time 3 hrs 20 mins  Servings 4 Servings (2 tacos each)  Calories 333 kcal  Author Beachbody

P90X/P90X2 Portions ½ Fat 1½ Protein ½ Grain Carb

P90X3 Portions 1½ Carb 1½ Protein 2 Fat

Body Beast Portions 1 Carb 1 Vegetable 3 Protein 2 Fat

Container Equivalents ½ Green 1 Red 1 Yellow 1 Blue

2B Mindset Plate It! Add a side salad or veggies for a great lunch option.

FIXATE Chicken Mole


  • 3 large dried ancho (or pasilla) chiles stems, seeds, and ribs removed and discarded
  • 1½ cups hot water
  • 2 Tbsp. olive oil divided use
  • 1½ medium onions chopped
  • 2 cloves garlic chopped
  • 2 (6-inch) corn tortillas toasted, torn into pieces
  • 2 Tbsp. all-natural smooth peanut butter
  • 1 tsp. dried oregano leaves
  • 1¾ cups low-sodium organic vegetable (or chicken) broth
  • 1 (3.1-oz.) square Mexican chocolate (like Ibarra or Abuelita), chopped
  • 1 tsp. sea salt (or Himalayan salt)
  • 1 tsp. ground black pepper
  • 8 (4-oz.) raw chicken breasts boneless, skinless


  1. Soak chiles in water for 15 minutes. Drain; set aside.
  2. Heat 2 Tbsp. oil in large saucepan over medium-high heat.
  3. Add onions; cook, stirring frequently, for 4 to 6 minutes, or until onions are translucent.
  4. Add garlic; cook, stirring frequently, for 1 minute.
  5. Place onion mixture, chiles, tortillas, peanut butter, oregano, and broth in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until very smooth.
  6. Return mixture to saucepan; cook on medium-low heat, stirring frequently, for 15 to 20 minutes.
  7. Add chocolate. Season with salt and pepper; cook, stirring frequently, for 3 to 4 minutes, or until chocolate is melted and mixture is thick enough to coat a wooden spoon. Set aside.
  8. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat.
  9. Add chicken breasts; cook, turning once, for 7 to 9 minutes, or until chicken breasts are no longer pink in the middle.
  10. Top each chicken breast with ⅓ cup mole sauce.

Recipe Notes: You can substitute 3 oz. dark chocolate plus 1 pinch of ground cinnamon for Mexican chocolate. 

Prep Time 20 mins  Cook Time 40 mins  Total Time 1 hr  Servings 8 Servings (about ⅓ cup sauce each)  Calories 289 kcal  Author Beachbody

P90X/P90X2 Portions 1 Protein 1½ Condiment ½ Fat

P90X3 Portions 1 Protein 1 Carb 2 Fat

Container Equivalents 1 Red 1 Yellow 1½ tsp.

2B Mindset Plate It! A protein and FFC as part of lunch.


Steak Fajitas


  • 1½ tsp. olive oil
  • 2 medium green (red or yellow) bell peppers, cut into strips
  • 1 medium onion, sliced
  • 2 cloves garlic, finely chopped
  • 1 lb. raw extra-lean beef sirloin, cut into 2-inch strips
  • 1 tsp. ground chili powder
  • 1 tsp. ground cumin
  • 1 tsp. crushed red pepper flakes
  • ½ tsp. sea salt (or Himalayan salt)
  • ½ cup fresh salsa
  • 8 6-inch corn tortillas, warm
  • 4 Tbsp. reduced-fat (2%) plain Greek yogurt
  • ¼ cup chopped fresh cilantro
  • Lime wedges


  1. Heat oil in large nonstick skillet over medium-high heat.
  2. Add bell peppers and onion; cook, stirring occasionally, for 5 to 6 minutes, or until onion is translucent and peppers are tender.
  3. Add garlic; cook, stirring frequently, for 1 minute.
  4. Add beef, chili powder, cumin, pepper flakes, and salt; cook, stirring occasionally, for 7 to 8 minutes, or until meat is no longer pink.
  5. Add salsa; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
  6. Evenly top each tortilla with beef mixture, yogurt, cilantro, and a squeeze of lime juice.

Prep Time 20 mins  Cook Time 18 mins  Total Time 38 mins  Servings 4 servings, 2 fajitas each  Calories 311 kcal  Author Beachbody

P90X/P90X2 Portions 1½ Protein ½ Grain Carb 1 Vegetable

P90X3 Portions 2 Carb 1½ Protein ½ Fat

Container Equivalents 1 Green 1 Red 2 Yellow 1 tsp.


Horchata Shakeology


  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Vanilla Whey Shakeology
  • 2 Tbsp. sliced almonds
  • ¼ tsp. ground cinnamon
  • 1 tsp. pure vanilla extract


  1. Place almond milk, ice, Shakeology, almonds, cinnamon, and extract in blender; cover. Blend until smooth.

Prep Time 10 mins  Cook Time 0 mins  Total Time 10 mins  Servings1 serving  Calories 260 kcal  Author Beachbody

Container Equivalents  (*regular and vegan) 1 Red ½ Blue 1 tsp.

2B Mindset Plate It! An occasional snackional or enjoy as part of breakfast.


Mango Margarita Shakeology


  • 1 cup unsweetened almond milk
  • 2 Tbsp. fresh lime juice
  • 1 cup ice
  • 1 scoop Vanilla Plant-Based Vegan Shakeology
  • ½ cup chopped mango
  • 1 tsp. finely grated lime peel (lime zest)
  • 1 Tbsp. hemp seeds


  1. Place almond milk, lime juice, ice, Shakeology, mango, lime peel, and hemp seeds in blender; cover. Blend until smooth.

Prep Time 10 mins  Cook Time 0 mins  Total Time 10 mins  Servings1 smoothie  Calories 305 kcal  Author Beachbody

Container Equivalents ½ Purple 1 Red ½ Orange 1 tsp.

2B Mindset Plate It! This recipe makes a great breakfast option.

Taco Seasoning Recipe


  • 2 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 2 tsp. ground black pepper
  • 2 tsp. sea salt (or Himalayan salt)
  • 1 tsp. onion powder
  • ½ tsp. garlic powder
  • ½ tsp. dried oregano


  1. 1. Combine chili powder, cumin, pepper, salt, onion powder, garlic powder, and oregano in a small bowl; mix well.

Prep Time 10 mins  Cook Time 0 mins  Total Time 10 mins

Cheesy Cauliflower Nachos


  • 1 medium head cauliflower cut into florets
  • 2 tsp. olive oil
  • ½ tsp. ground cumin
  • ¼ tsp. sea salt or Himalayan salt
  • ¼ tsp. chili powder
  • ¼ tsp. garlic powder
  • ½ cup shredded Monterey jack or pepperjack cheese
  • ¼ cup chopped tomato
  • ¼ cup chopped red onion
  • ¼ cup chopped orange bell pepper
  • 1 medium jalapeño seeds and veins removed (optional), sliced (can add a second if desired)
  • ½ cup mashed avocado
  • 2 Tbsp. finely chopped cilantro


  1. Preheat oven to 425º F.
  2. Place cauliflower on baking sheet. Drizzle with oil. Sprinkle with cumin, salt, chili powder, and garlic powder; toss gently to blend. Spread evenly on baking sheet.
  3. Bake for 30 to 35 minutes, or until tender-crisp and golden.
  4. Top evenly with cheese. Bake for 3 to 5 minutes, or until cheese is melted.
  5. Top evenly with tomato, onion, bell pepper, jalapeños, avocado, and cilantro; serve immediately.

Prep Time 20 mins  Cook Time 33 mins  Total Time 43 mins  Servings 4 servings  Calories 157 kcal  Author Beachbody

P90X2 Portions ½ Fat ½ Dairy 1 Vegetable

P90X3 Portions ½ Carb ½ Protein 1½ Fat

Body Beast Portions 2 Vegetable 1 Protein 1½ Fat

Container Equivalents 1 Green 1 Blue ½ tsp.

2B Mindset Plate It! Makes a great veggie side as part of lunch or dinner. Also makes a great snack(tional).

Slow Cooker Cheesy Chicken Enchiladas


  • 1 tsp. olive oil
  • 1 medium onion chopped
  • 2 cloves garlic finely chopped
  • 2 medium jalapenos seeded and deveined, finely chopped
  • 1 lb. raw ground chicken breast
  • 1½ cups dry farro rinsed
  • 1 (15-oz.) can black beans rinsed, drained
  • 1 cup frozen corn
  • 1 (15-oz.) can diced fire-roasted tomatoes (or diced tomatoes) no salt added
  • 1 cup water
  • 1 (10-oz.) can red enchilada sauce
  • 2 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 2 tsp. ground coriander
  • Sea salt (or Himalayan salt) and ground black pepper to taste; optional
  • 1 cup shredded jack, cheddar, or Mexican blend cheese
  • 3 medium green onions chopped
  • ¼ cup finely chopped fresh cilantro


  1. Heat oil in medium nonstick skillet over medium-high heat.
  2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is soft.
  3. Add garlic and jalapenos; cook, stirring frequently, for 1 to 2 minutes, or until jalapenos are soft.
  4. Add chicken; cook, stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.
  5. Place chicken mixture, farro, beans, corn, tomatoes, water, enchilada sauce, chili powder, cumin, and coriander in a 3-quart slow cooker; mix well and cover. Cook on high for 3 hours, or until liquid has been absorbed, and farro is tender.
  6. Remove lid and stir mixture. Season with salt and pepper if desired. Add cheese; mix well. Cover until cheese has melted.
  7. Top with green onions and cilantro; serve.

Prep Time 15 mins  Cook Time 3 hrs 13 mins  Total Time 3 hrs 28 mins  Servings 10 serv, about 1 cup each  Calories 320 kcal  Author Beachbody

P90X/P90X2 Portions 1 Protein ½ Grain Carb ½ Dairy 1 Vegetable

P90X3 Portions 2 Carb 1 Fat 1 Protein

Body Beast Portions 1 Starch ½ Legume 2 Vegetable 3 Protein

Container Equivalents 1 Green ½ Red 2 Yellow ½ Blue

2B Mindset Plate It! Add more veggies and protein to this FFC as part of lunch.

Turkey Tostadas


  • 4 (6-inch) whole-grain flour tortillas
  • Nonstick cooking spray
  • ½ cup tomatillo salsa
  • 1½ cups roasted turkey breast, shredded (approx. 8 oz.)
  • 2 cups leaf lettuce, finely shredded
  • ¼ cup onions, chopped
  • ½ cup shredded Monterey jack cheese
  • ½ medium ripe avocado, sliced


  1. Preheat oven to 400° F.
  2. Lightly coat both sides of tortillas with spray. Place tortillas in single layer on large baking sheet. Bake for 6 to 8 minutes, or until golden. Set aside.
  3. While tortillas are baking, heat salsa in medium nonstick skillet over medium-high heat.
  4. Add turkey; cook, stirring frequently, for about 2 to 3 minutes, or until turkey is evenly coated and heated through.
  5. To serve, place a tortilla on each serving plate. Top evenly with lettuce, turkey mixture, onion, cheese, and avocado.

Prep Time 15 mins  Cook Time 11 mins  Total Time 26 mins  Servings 4 servings  Calories 285 kcal  Author Beachbody

P90X/P90X2 Portions 1 Fat ½ Protein ½ Grain Carb ½ Vegetable

P90X3 Portions 2 Carb 2 Fat 1 Protein

Portion Fix Containers ½ Green ½ Red 1 Yellow 1 Blue

2B Mindset Plate It! Add more veggies to make a great lunch.

happy national peanut day

10 fun facts about peanuts and peanut butter that you may not know:

  1. 🥜 It takes about 540 peanuts to make a 12-ounce jar of peanut butter.
  2. 🥜 By law, any product labeled “peanut butter” in the United States must be at least 90 percent peanuts.
  3. 🥜 Four of the top 10 candy bars manufactured in the USA contain peanuts or peanut butter.
  4. 🥜 The average peanut farm is 100 acres.
  5. 🥜 Peanuts are the #1 snack nut consumed in the U.S., accounting for two-thirds of the snack nut market.
  6. 🥜 Two peanut farmers have been elected president of the USA – Thomas Jefferson and Jimmy Carter.
  7. 🥜 There are six cities in the U.S. named Peanut: Peanut, California; Lower Peanut, Pennsylvania; Upper Peanut, Pennsylvania; Peanut, Pennsylvania, Peanut, Tennessee; and Peanut West Virginia.
  8. 🥜 According to Little Brownie Bakers, cookie bakers use about 230,000 pounds of peanut butter per week to bake Do-si-dos and Tagalongs.
  9. 🥜 The average child will eat 1,500 peanut butter and jelly sandwiches before he/she graduates high school.
  10. 🥜 Peanut butter is consumed in 94 percent of USA households.

Source: The National Peanut Board

The Peanut Butter I Use Is Always Palm Oil Free!


The Best Peanut Butter Chocolate Chip Cookie Recipe


  • Nonstick cooking spray
  • 2 cups cooked quinoa
  • ½ cup all-natural peanut butter
  • 5 Tbsp. pure maple syrup
  • 1 dash sea salt (or Himalayan Salt)
  • 1 tsp. pure vanilla extract
  • 1 large egg
  • ⅔ cup dark chocolate chips


  1. Preheat oven to 350° F.
  2. Lightly coat two large baking sheets with spray. Set aside.
  3. Combine quinoa, peanut butter, maple syrup, salt, extract, and egg in a large bowl; mix well.
  4. Fold in chocolate chips; gently mix until blended.
  5. Drop by rounded Tbsp. onto prepared baking sheets.
  6. Bake for 18 to 22 minutes, or until set.
  7. Allow to cool for 5 minutes on baking sheets; remove from sheets and cool completely on a wire rack (or on parchment paper).

Prep Time 20 mins Cook Time 22 mins Total Time 47 mins Servings 24 cookies, 1 cookie per serving Calories 95 kcal

P90X/P90X2 Portions
1 Single Serving Snack

P90X3 Portions
1 Carb
½ Fat

Container Equivalents
1 Yellow
1 tsp.

2B Mindset Plate It!
Enjoy as an occasional treat. Be sure to track it.


  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • 2 Tbsp . all-natural peanut butter
  • 1 Tbsp . hot pepper sauce (like Sriracha)
  • ¼ tsp. ground ginger
  • 2 cloves garlic, coarsely chopped
  • 1½ tsp. raw honey (or pure maple syrup)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 Tbsp. extra-virgin olive oil
  • 3 to 4 Tbsp. iced water
  • ¼ cup chopped raw peanuts
  • 2 medium green onions, finely chopped
  • 2 Tbsp fresh cilantro, finely chopped
  • Fresh lime juice


  1. Place chickpeas, peanut butter, hot sauce, ginger, garlic, and honey in food processor (or blender); pulse until chickpeas are mashed.
  2. Season with salt and pepper if desired. Pulse until well blended.
  3. With food processor running, slowly add oil and water until smooth. If hummus is too thick, add reserved liquid 1 Tbsp. at a time.
  4. Fold in peanuts, green onions, and cilantro; mix well.
  5. Drizzle with lime juice.

Peanut Butter, apples, raisins, and sunflower seeds… YUM!

Apple Sandwich:

  • Small Apple = 1 purple container
  • Peanut Butter = 2 tsp.
  • Sunflower seeds = 1 orange container
  • Raisins = ½ purple container

Who has the peanut? This adorable game is perfect for your little one’s next party. The game teaches group cooperation while improving observational skills and…it only requires one peanut to play!  The group will learn quirky rhymes while following the rules and learning how to patiently wait to take turns. Read more at: Education.Com

Continue reading “happy national peanut day”


Photo By: Ad Victoriam


Pronounced: English – LAH-mahhs
Pronunciation – LOO-nah-sa
August 1-2
Themes: first fruits of harvest, gratitude, benevolent sacrifice, utilizing skills and talents
Other Names: Lughnasadh, Lughnasa, August Eve, Feast of Bread, Frey Fest, First Harvest

The feast of Lughnasadh commemorates the funeral games of Lugh, Celtic god of light, and son of the Sun.  In the mythological story of the Wheel of the Year, the Sun God transfers his power into the grain (harvest), and is sacrificed when the grain is harvested.  This grain is then used to bake the first bread from the year’s crop, which in earlier times would then be taken to a church and laid on the altar to be blessed. The name “Lammas” actually comes from this tradition, taken from an old Anglo-Saxon phrase meaning “loaf mass.”

Irish legend has it that the festival originated with Lugh himself, when he held a funeral feast and sporting competition to honor his foster mother, Tailtiu. She had died from exhaustion after clearing the plains of Ireland so the people could grow crops.

It is the cross-quarter day between the Summer Solstice and the Autumn Equinox, and it marks the beginning of the harvest season. The first hints of Autumn are appearing even through the heat of summer. Grains are ready to be harvested, fruit is starting to fall from the fruit trees and daylight is now becoming shorter. In some places you may start to feel cooler evenings and begin to see a leaf or two tumble to the ground as the trees prepare for their autumn colors to appear!

Lammas rituals usually revolve around; harvesting, gratitude, and recognizing the manifestations of our intentions that have unfolded so far during the course of the year. Many a loaf of bread are made traditionally as way to mark the holiday, as it represents bringing the seeds of intention into full fruition. Corn dollies are a traditional craft made from straw. Decorate with the colors of Summer and Autumn; yellows, oranges, reds, greens and browns. Use harvest imagery like weaved baskets and, Summer corn, late blooming flowers of Summer (daisies, goldenrod, helenium, chrysanthemum, aster, black eyed susan, gaillardia, sunflowers, and zenia), stalks of wheat and of course loaves of bread. Spellwork related to securing abundance and a happy home is particularly powerful at this time.

Candle Magic

Materials Needed

  • 3 Orange candles
  • Frankincense incense
  • 3 Pieces of orange construction paper
  • Make 1 bouquets of wheat stems. Tie with string or thin cord.

Take 3 orange candles & pass them through the smoke of frankincense. As you light each candle say; “May this candle bring warmth to my home, light to my heart & prosperity to my spirit”.

On the 3 pieces of orange paper, on one each, write down 3 blessings. Pass each paper through the smoke of Frankincense to bless it. As you pass each through the smoke, say; “Thank you for these blessings.

Fold each piece of paper individually. With a bundle of wheat stems as an offering, tuck each blessing inside the bouquet of wheat. Then pass the entire wheat bouquet bundle once more over the Frankincense smoke and say; “Harvest time comes yet again to bring us food in abundance before the cold of Winter. To keep us happy and healthy, for this I (we) give thanks. May prosperity and peace always find a way to our hearts.”

Let the candles burn down & blessings prosper. Amen, aho, and so it is. (Additionally you can burn the wheat bundle in a bonfire.)

Lammas Ritual For Courage

Materials Needed

  • 6 inch square of orange cloth
  • Red thread or ribbon
  • Pinch of dried thyme
  • pinch of dried basil
  • a few black peppercorns
  • a few drops of orange essential oil

Lay out the cloth and sprinkle the herbs and oil onto it, saying; “The strength of the bull, the daring of the boar. Grant me courage , now and ever more. Grant me bravery in my life each day to follow my own path and have my own say”.

Tie the sachet with the red thread or ribbon and keep it near you, in your bag, in your pocket, or car. *Place it beneath your pillow when you sleep (be careful oil doesn’t seep to your sheets). Every full moon replace the herbs and oil.

When the sachet has served its purpose, untie the knot and bury it.

*Note: keep away from pets

Salt Dough Ornaments


  • 2 cups all-purpose flour*
  • 1 cup salt
  • 1 cup water


  1. In a large mixing bowl, stir together the flour and salt.
  2. Gradually add water while stirring and mixing to form a dough with a Play-Doh like consistency.
  3. Form the dough into a ball and knead for approximately 5 minutes, adding a bit more flour if the dough is too sticky or a bit more water if it’s too dry.
  4. Place them on a baking sheet in a 150-degree oven. Gently turn them frequently so that they dry out evenly. Baking time will vary depending on the size and thickness of your crafts, so just keep a close eye on them.

Lammas Meditation

The meditation can be done in a group setting, if you wish. You can record the instructions if you like, or memorize them or listen to my audio. This meditation is to help you find out how you can be more productive and creative, so be sure to affirm this to yourself before you start. Find a quiet, undisturbed place.

Sit in a comfortable and supported position.

Relax and begin… 

You’re walking down a country lane, towards the setting sun.  You feel its lingering warmth and see the remaining glow.

It is warm, the insects are buzzing and the air is thick with the scents of summer; the trees, the flowers and grass. Take the time to see what’s around you, hear the sounds of the birds, feel the grass between your toes, smell the flowers in full bloom and sense everything around you.  What animals cross your path? What else comes into your view?

As you move forward relish the solid contact your feet are making now with each step, as you move onto the dry earth of the path… 

You are approaching a field of golden corn. The sun is a huge golden ball, setting over the field. Ahead of you, to one side, there rises a hill, a green hump rising above and just beyond the gold of the corn. Standing near the edge of the mound is a glorious tall, lush oak tree, its branches spread in welcome… When you’re ready, enter the field.

The corn swishes and sways as you walk through it. Approach the tree. The corn doesn’t grow right up to the tree, so there is soft grass at the base of the trunk, you feel it beneath your feet and toes. Now sit with your back to the tree, facing the setting sun with the hill to one side and the whispering, golden corn stretching ahead of you …. 

Ask now for your creative gift. Wait patiently and notice everything you see, feel, hear and sense, however small. When you feel you have received a sign, or feel you need to move on, proceed in your own way with the journey, moving onward over the hill for perhaps more information. Whenever you feel ready turn back along the path through the corn as you walk back into conscious awareness.

Make a note of all you experienced. You can do this visualization as often as you want – your message may clarify over time. 

Lammas Intentions/Activities

  • Gather wheat, gem stones in harvest colors and create a segmented wheel on a round plate or on a table. As you place each item, give thanks for what lies ahead. Include one offering to represent what you need to leave behind.
  • Bake bread.
  • Lammas is a festival of light celebrating the last long days of the year. So, light some candles! Light one in yellow and one white. Let the candles burn until sun down.
  • Gather dandelion blooms and make dandelion wine or jelly.
  • Make preserved or jam from summer fruits.
  • Have a bonfire.
  • Bless and thank your garden. And spend some time caring for it and begin plans to protect it as the cold months are around the corner!
  • Brew beer or ginger beer.
  • Take full advantage of the bounty at the farmers markets.
  • Go apple or berry picking.
  • Pick wildflowers.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Spend time reflecting on this year so far.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Make a list of what you intend to harvest this year.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Make Corn dollies from grasses or grain stalks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Create a gratitude list.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Cleanse your space to welcome the new.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Nourish yourself, in whatever form you choose. Good food, good company, a massage, a bath, crafting; whatever nourishes you as a whole.⠀⠀⠀⠀⠀

Lammas Blessing

At first harvest we gather to give thanks for the abundance we are about to enjoy. These crops, these gifts from Gaia our Mother come to us after seasons of sacred Intention. Our efforts now rewarded, honor earth. As the great wheel turns to brings summers end, I prepare my spirit for harvest and feast.
~ Sage Goddess

Corn Husk Dollies

Materials Needed

  • Square-cut dried corn husks ($7.43 for 6 oz.,
  • Yarn or raffia
  • Paper towel
  • Buttons
  • Glue

Putting It Together

  1. Start by soaking the husks in water for 10 minutes, and then blot excess water with a paper towel.
  2. Lay four or six husks (always an even number) in a stack.
  3. Using thin twine, tie husks together, about 1 inch from the top.
  4. Separate husks into equal portions (2 and 2, or 3 and 3), and fold halves down, covering twine.
  5. Using thin twine, tie husks about 1 inch down, creating the head.
  6. Roll a single husk and tie at the ends to make arms.
  7. Position arms below the knot at neck, between equal portions of husks.
  8. Tie waist. For a female doll, trim husks to an even length. For a male doll, separate legs into equal portions. Tie at knees and ankles. Trim evenly.
  9. *For non-binary, let your imagination flow!
  10. To make the hair, glue the yarn or raffia to the heads. Fashion clothes from pieces of felt: Cut rectangles, and snip slits or X’s in the center; then slide over the doll’s head, and secure around the waist with a strip of felt or yarn. (Glue on buttons, and use scissors to make fringe as desired.) Create hats and bonnets by cutting felt to fit, and then gluing in place.

Craft By: Martha Stewart *Added by me.

Foods Of Lammas

A Lammas feast should definitely involve bread, as well as late-summer fruits and vegetables, corn, and other grain dishes. apple and pear trees

Lammas Bread
  • 1 c whole wheat flour or rye flour…or do all regular flour
  • 3 c bread flour plus more as needed
  • 1/4 c toasted sesame seeds, poppy seeds, or caraway seeds
  • 2-1/2 tsp active dry yeast (1 packet)
  • 1-1/2 tsp salt
  • 1 c scalded milk (optional on the scald…it brings out the milk’s natural sugars, but the recipe works fine with warmed milk)
  • 1/2 c water
  • 3 Tbsp honey

Mix all the dry ingredients in a large bowl. Add the honey to the hot milk and stir to combine. Cool milk mix until it reaches 115ºF. Stir milk mix into flour mix. Knead for 15 minutes, adding more flour if necessary to make a smooth, elastic dough. Oil the dough’s surface, then cover with plastic or a damp towel. Let it rise in a warm spot until double. Punch down, then shape into 2 rectangle loaves or one large wreath. Let rise again until doubled. Bake at 375ºF until golden; it should make a hollow sound when tapped. About 30 – 40 minutes, depending on shape you choose. If you’ve got a bread machine, add wet ingredients first, dry second, yeast last. Let it do the work on the European setting, and pull at 1 hour, 55 min, immediately after the last knead. Shape by hand, do the final rise, and bake. 200 degrees internal temperature is ‘done’ for bread. Let cool before slicing.

Yield: 1 large braid or 2 regular-sized loaves

To do a braid, divide dough into three sections and roll them into long ropes. Match at the top and braid downward, tucking ends under when placing it on parchment lined baking sheet. 

Roasted Garlic Corn


  • Unshucked corn cobs
  • A pot of water
  • Butter
  • Minced garlic
  • Salt, pepper, and paprika


Soak the corn cobs in the pot of water—leave the husk on—and let them sit for an hour or two. This will make the corn cobs nice and moist.

Put the wet corn cobs, still in their husks, on a grill. If you’re lucky enough to be using a campfire, drop them into the white coals on the edge of the fire ring. Turn the corn cobs once in a while, and let them cook for about half an hour. You’ll know they’re done when the husk is dry and slightly burnt.

Remove the corn cobs from the grill and let them sit for a few minutes to cool a little. Don’t let them get cold. Peel the husk all the way back and use it for a handle, or use wooden skewer sticks. Brush the cob with butter, and sprinkle with garlic, salt, pepper and paprika.

Barley Mushroom Soup
  • 1 cup barley
  • 1 1/2 tablespoons olive oil
  • 2 medium yellow onions chopped
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 large carrot chopped
  • 2 celery stalks chopped
  • 20 ounces button mushrooms stems trimmed and caps thinly sliced
  • 3 14.5-ounce cans low-sodium chicken or vegetable broth
  • 2 bay leaves
  • 8 sprigs fresh thyme
  • Sourdough or some other bread toasted (optional)
  1. Bring the barley and 4 cups of water to a boil in a medium saucepan. Reduce heat, cover, and simmer until tender, 30 to 40 minutes. Meanwhile, heat the oil in a large pot over medium-low heat. Add the onions, salt, and pepper and cook for 7 minutes. Add the carrot and celery and cook, stirring occasionally, for 6 minutes more. Add the mushrooms, increase heat to medium-high, and cook until they release their juices, about 3 minutes. Add the broth, bay leaves, and thyme and simmer for 10 minutes. Stir in the cooked barley and cook for 5 minutes more. Remove and discard the bay leaves and thyme sprigs. Ladle the soup into individual bowls and serve with the toasted bread, if desired.
  2. To freeze: Let the soup cool, then ladle it into resealable freezer bags. Store for up to 3 months.
  3. To reheat: Thaw overnight in the refrigerator or thaw partially in the microwave. Warm in a covered saucepan over medium-low heat for 20 minutes. Serve with the toasted bread, if desired.
Lammas Brew

Blend together the following herbs:

  • 5 parts Rooibos (Aspalathus linearis)
  • 1/2 part Fennel Seeds (Foeniculum vulgare)
  • 1/2 part Cinnamon Chips (Cinnamomum spp.)
  • 1/4 – 1/8 part Freshly ground Black Pepper (Piper nigrum)

Add 1 teaspoon to 1 cup of hot water. Then add 2 – 3 Blackberries to each cup of tea and allow to steep for 5 – 7 minutes. You can adjust the level of spiciness by adding or reducing the amount of Black Pepper (Piper nigrum) or omitting it all together. Want it more sweet? Add more Fennel (Foeniculum vulgare). No fresh berries available? (That’s a shame.) The tea is still good without them (but really find some berries if you can).  

Lammas Corn Custard
  • 2 c fresh kernel corn
  • 1/4 c flour
  • 1 tsp each sugar and salt
  • 1/2 tsp pepper
  • 3 eggs
  • 2 c milk
  • 2 Tbsp melted butter

Mix corn with dry ingredients. Add eggs, milk, and butter. Place in a buttered baking dish, individual dishes, or casserole set in a shallow pan of hot water. Bake at 350 degrees F for 50 to 60 minutes, or until a knife inserted into the center comes out clean.

Fun Lammas Links

Lammas Facts & Worksheets For Kids
Lammas Day
Lammas: First Fruits of the Earth
Festival of Lughnasadh



Roasted Grape and Goat Cheese Crostini


  • Parchment paper
  • 1lb. seedless red grapes, stems removed
  • 1 Tbsp. + 1 tsp. olive oil, divided
  • ¼ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. + 1 dash freshly ground black pepper, divided
  • 16 ½-inch whole-grain baguette slices, (approx. 8 oz.)
  • 1 cup soft goat cheese
  • 1 Tbsp. finely chopped fresh thyme


  1. Preheat oven to 400º F. Place one rack high and one rack low in the oven.
  2. Line one large and one small baking sheet with parchment paper. Set aside.
  3. Combine grapes, 1 tsp. oil, salt, and ¼ tsp. pepper in a medium bowl; toss gently to blend. 
  4. Place grapes on prepared small baking sheet. Bake, on lower oven rack, for 20 to 22 minutes, or until grapes are tender and skins are lightly wrinkled.
  5. While grapes are baking, brush both sides of bread lightly with remaining 1 Tbsp. oil. Place on large baking sheet in an even layer. Bake, on higher oven rack, for 8 to 10 minutes, turning after 4 minutes.
  6. Spread each slice of toasted bread with 1 Tbsp. cheese. Top evenly with grapes, remaining 1 dash pepper, and thyme; serve immediately. 

Prep Time-15 mins
Cook Time-22 mins
Total Time-37 mins
Servings-8 Servings (2 pieces each)
Calories-185 kcal

P90X/P90X2 Portions
½ Dairy
½ Carb Grain
½ Fruit

P90X3 Portions
1½ Carb
½ Protein
½ Fat

Body Beast Portions
1 Starch
½ Fruit
1 Protein
½ Fat

Container Equivalents
½ Purple
1 Yellow
½ Blue

2B Mindset Plate It!
Makes a great FFC as part of breakfast or lunch.

Thai Hummus With Peanuts


  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • 2 Tbsp . all-natural peanut butter
  • 1 Tbsp . hot pepper sauce (like Sriracha)
  • ¼ tsp. ground ginger
  • 2 cloves garlic, coarsely chopped
  • 1½ tsp. raw honey (or pure maple syrup)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 Tbsp. extra-virgin olive oil
  • 3 to 4 Tbsp. iced water
  • ¼ cup chopped raw peanuts
  • 2 medium green onions, finely chopped
  • 2 Tbsp fresh cilantro, finely chopped
  • Fresh lime juice


  1. Place chickpeas, peanut butter, hot sauce, ginger, garlic, and honey in food processor (or blender); pulse until chickpeas are mashed.
  2. Season with salt and pepper if desired. Pulse until well blended.
  3. With food processor running, slowly add oil and water until smooth. If hummus is too thick, add reserved liquid 1 Tbsp. at a time.
  4. Fold in peanuts, green onions, and cilantro; mix well.
  5. Drizzle with lime juice.

Prep Time-15 mins
Cook Time-0 min
Total Time-15 mins
Servings-10 servings, about ¼ cup each
Calories-101 kcal

P90X/P90X2 Portions
1 Single Serving Snack

P90X3 Portions
1 Carb
½ Fat

Body Beast Portions
½ Legume
½ Fat

Container Equivalents
½ Yellow
1 tsp.

Teriyaki Salmon Bites


  • ¼ cup reduced-sodium soy sauce
  • 2 Tbsp. water
  • 1 thin slice fresh ginger, finely chopped
  • 1 clove garlic, finely chopped
  • 1 Tbsp. raw honey
  • 1 lb. raw salmon, cut into 1-inch cubes
  • 1 Tbsp. coconut oil
  • 1 tsp. sesame seeds
  • 1 green onion, thinly sliced (for garnish; optional)


  1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
  2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
  3. Heat oil in a medium saucepan over medium heat.
  4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
  5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Prep Time-10 mins
Cook Time-5 mins
Total Time-1 hr 15 mins
Servings-6 servings
Calories-147 kcal

P90X/P90X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1 Protein
1 Fat

Body Beast Portions
2 Proteins
1 Fat

Container Equivalents
½ Red
½ Yellow
½ tsp.

2B Mindset Plate It!
A great protein as part of lunch or dinner.

Fixate Pretzel Chips


  • 1 cup cooked brown rice
  • 1 cup cooked quinoa
  • 1 Tbsp. water
  • 1 Tbsp. reduced-sodium tamari soy sauce
  • ½ tsp. coarse sea salt (or Himalayan salt)
  • Parchment paper
  • Nonstick cooking spray


  1. Preheat oven to 350° F.
  2. Lightly coat two 16 x 12-inch pieces of parchment paper with spray. Set aside.
  3. Place rice, quinoa, water, and soy sauce in food processor; process until mixture forms a smooth paste.
  4. Place rice mixture on the spray-coated side of one piece of parchment paper. Top with second piece of parchment paper, spray-coated side down. Roll parchment paper with rolling pin until rice mixture is very thin and has evenly spread to the edges of the parchment paper.
  5. Place parchment paper onto large baking sheet. Remove top piece of parchment paper and discard.
  6. Sprinkle rice mixture with water. Bake for 30 to 35 minutes, rotating pan after 15 minutes, or until brown and crisp.
  7. Cool and then break into pieces

Prep Time-10 mins
Cook Time-35 mins
Total Time-45 mins
Servings-4 servings, approx. ½ cup each
Calories- 114 kcal
Author -Autumn Calabrese

Container Equivalents
1 Yellow

Hummus-Filled Eggs


  • 8 hard-boiled eggs, cut in half lengthwise, yolks discarded
  • ½ cup prepared hummus
  • 10 Kalamata olives, chopped
  • Ground smoked paprika (to taste; optional)


  1. Fill each egg white half with 1½ tsp. hummus.
  2. Sprinkle evenly with olives and paprika. Serve immediately.

Prep Time-10 mins
Cook Time-0 mins
Total Time-10 mins
Servings-2 servings, 8 egg halves each
Calories-223 kcal

P90X/P90X2 Portions
½ Fat
½ Protein
1 Single Serving Snack

P90X3 Portions
1½ Carb
½ Protein
1 Fat

Body Beast Portions
1 Legume
1 Protein
1 Fat

Container Equivalents
½ Red
½ Blue
½ Orange

2B Mindset Plate It!
A great protein and FFC as part of lunch or snack(tional).

Tomato-Thyme Pita Crisps


  • 5 fresh basil leaves, finely chopped (or 2 tsp. dried)
  • ½ tsp. ground black pepper
  • ½ tsp. dried thyme leaves
  • 2 Tbsp. grated Parmesan cheese
  • 4 (6½-inch) whole wheat pitas, split (tops removed from bottoms), cut into quarters
  • 1 Tbsp. olive oil
  • 4 cups chopped tomatoes (or sliced cherry tomatoes)


  1. Preheat oven to 350° F.
  2. Combine basil, pepper, thyme, and cheese in a small bowl; mix well. Set aside.
  3. Spread pita wedges evenly on baking sheet. 
  4. Lightly brush each wedge with oil.
  5. Sprinkle basil mixture evenly over pita wedges. Bake for 6 to 8 minutes, or until golden brown.
  6. Top pita wedges evenly with tomatoes. Serve immediately.

Prep Time-10 mins
Cook Time-8 mins
Total Time-18 mins
Servings-8 Servings
Calories-124 kcal

P90X/P90X2 Portions
½ Grain Carb
½ Vegetable

P90X3 Portions
1½ Carb

Body Beast Portions
1 Starch
1 Vegetable

Container Equivalents
½ Green
1 Yellow
½ tsp.

2B Mindset Plate It!
A great snackional or enjoy as part of breakfast or lunch.


Spaghetti Squash Lasagna


  • Parchment paper
  • 1 small spaghetti squash, (approx. 3½ to 4 lbs.)
  • Nonstick cooking spray
  • 4 cups all-natural marinara sauce
  • 3 cups part-skim ricotta cheese
  • 1 cup grated Parmesan cheese
  • ¼ cup finely chopped fresh basil (optional)


  1. Preheat oven to 375° F.
  2. Line large baking sheet with parchment paper. Set aside.
  3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 
  4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. 
  5. Reduce oven temperature to 350º F.
  6. Scrape spaghetti squash flesh into stringy noodles.
  7. Lightly coat 4-quart baking dish with spray. 
  8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
  9. Evenly top with Parmesan cheese.  
  10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
  11. Garnish with basil (if desired).  

Prep Time-15 mins
Cook Time-1 hr 17 mins
Total Time-1 hr 32 mins
Servings-4 servings
Calories-474 kcal

Container Equivalents
1 Green
2 Purple
1 Red
1 Blue

2B Mindset Plate It! A great dinner option. Add an FFC for lunch.

Hawaiian Salmon


  • 4 4-oz. raw salmon steaks rinsed, patted dry
  • Sea salt (or Himalayan salt) and ground black pepper to taste (optional)
  • 1 cup chopped fresh pineapple
  • 2 medium shallots finely chopped
  • ¼ cup finely chopped fresh cilantro
  • Parchment paper


  1. Preheat oven to 400° F.
  2. Cut parchment paper into four circles about 12 inches in diameter each. Fold each circle in half. Place on baking sheet. Place a salmon steak in the center of each parchment half circle. Season with salt and pepper if desired. 
  3. Top salmon evenly with pineapple, shallots, and cilantro. Fold other half of parchment over ingredients and crimp edges to seal. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Be careful when opening pouches as steam will be released.

Prep Time-10 mins
Cook Time-12 mins
Total Time-22 mins
Servings-4 Servings
Calories-179 kcal

Container Equivalents
1 Red

2B Mindset Plate It!
A great protein option as part of lunch or dinner. If eating with dinner, you may omit the pineapple FFC or leave it as it is such a small quantity.

Cauliflower Pumpkin Casserole


  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
  • ¾ cup unsweetened almond milk
  • ⅓ cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole-wheat panko breadcrumbs


  1. Preheat oven to 425° F.
  2. Place cauliflower on baking sheet that has been lightly coated with spray. Season with salt and pepper if desired.
  3. Bake for 24 to 28 minutes, or until golden brown. Set aside.
  4. While cauliflower is cooking, bring almond milk to a boil in medium saucepan over medium-high heat, stirring frequently. Reduce heat to medium-low.
  5. Add cheese, pumpkin, and mustard; cook, stirring frequently, for 3 to 4 minutes, or until well blended.
  6. Add cauliflower; mix well.
  7. Pour cauliflower minute into 8 x 8-inch casserole dish that has been lightly coated with spray.
  8. Top with bread crumbs.
  9. Bake for 18 to 20 minutes, or until hot and bubbly.

Prep Time-10 mins
Cook Time-48 mins
Total Time-58 mins
Servings-6 servings, about ¾ cup each
Calories-83 kcal

P90X/P90X2 Portions
½ Protein
½ Vegetable

P90X3 Portions
½ Carb
½ Protein

Body Beast Portions
1½ Vegetable
1 Protein

Container Equivalents
1 Green
½ Blue

2B Mindset Plate It!
Makes a great veggie side as part of lunch or dinner.

Tempeh Power Bowl


  • 2 Tbsp. fresh orange juice
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. reduced-sodium soy sauce
  • 2 tsp. raw honey (or pure maple syrup)
  • 2 cloves garlic, finely chopped
  • 1 tsp. finely chopped fresh ginger
  • 4 tsp. sesame oil
  • 12 oz. organic tempeh, cut into squares or triangles
  • 8 cups mixed salad greens
  • ½ medium red onion, thinly sliced
  • 2 small oranges (like mandarins or clementines), peeled, separated into sections
  • 1 cup cubed cooked sweet potatoes
  • 1 medium avocado, cut into cubes


  1. Preheat oven to 400° F.
  2. To make dressing, combine orange juice, vinegar, soy sauce, honey, garlic, ginger, and oil in a medium bowl; whisk to blend. Set aside.
  3. Place tempeh in a glass casserole dish. Top with half of dressing; toss gently to blend. Cover tightly with aluminum foil.
  4. Bake for 15 minutes, stirring once. Remove foil; cook for 5 more minutes. Do not let tempeh dry out. Cool.
  5. While tempeh is baking, assemble bowls by evenly dividing salad greens, onion, oranges, sweet potatoes, and avocado between four serving bowls.
  6. Top bowls evenly with tempeh and drizzle evenly with remaining dressing.

Prep Time-15 mins
Cook Time-20 mins
Total Time-35 mins
Servings-4 servings
Calories-408 kcal

P90X/P90X2 Portions
1 Fat
1½ Protein
¼ Tuber/Legume Carb
2 Vegetable

P90X3 Portions
2½ Carb
1½ Protein
2 Fat

Body Beast Portions
1 Starch
4½ Vegetable
3 Protein
2 Fat

Portion Fix Containers
1 Red
½ Yellow
1 Blue
1 tsp.

2B Mindset Plate It!
A great lunch option. Sub maple syrup in place of honey for the vegan plan.

BBQ Chicken Flatbread Pizza


  • 2 whole-wheat flatbreads or 6½-inch whole wheat pitas
  • ½ cup reduced-sugar barbecue sauce
  • 1½ cups cooked chicken breast, shredded
  • ½ cup canned black beans, drained, rinsed
  • ½ cup corn kernels
  • ½ medium red onion, chopped
  • ½ cup shredded cheddar cheese
  • ¼ cup fresh cilantro, finely chopped
  • 1 Tbsp. fresh lime juice


  1. Preheat oven to 350º F.
  2. Place flatbreads on a large baking sheet.
  3. Spread barbecue sauce evenly on flatbreads.
  4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
  5. Bake for 5 to 8 minutes, or until cheese is melted.
  6. Top evenly with cilantro and drizzle with lime juice. Serve immediately

Recipe tips:

Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Or use this healthier barbecue sauce!

Prep Time-15 mins
Cook Time-8 mins
Total Time-23 mins
Servings-4 servings, 1/2 flatbread each
Calories-308 kcal

Container Equivalents
½ Red
2 Yellow
½ Blue

2B Mindset Plate It!
Enjoy as part of a great lunch.

Pita Pizza


  • 4 (6½-inch) whole wheat pitas
  • ¾ cup all-natural spaghetti sauce, no salt added
  • 2 fresh basil leaves, chopped
  • 2 oz. shredded mozzarella cheese (½ cup)
  • ¼ medium onion, sliced
  • 1 medium yellow bell pepper, sliced into rings


  1. Preheat oven to 350° F.
  2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
  3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

Prep Time-10 mins
Cook Time-8 mins
Total Time-18 mins
Servings-4 Servings
Calories-248 kcal

P90X/P90X2 Portions
1 Protein
½ Grain Carb
½ Vegetable
½ Condiment

P90X3 Portions
2 Carb
1 Fat
½ Protein

Body Beast Portions
1 Starch
1 Vegetable
2 Protein
1 Fat

Container Equivalents
½ Green
2 Yellow
½ Blue

2B Mindset Plate It!
Add protein and more veggies for lunch.

Pad Thai With Spaghetti Squash


  • 1 medium spaghetti squash about 3 lbs.
  • 2 Tbsp. tamarind paste or rice wine vinegar
  • 2 Tbsp. fish sauce
  • 1 tsp. raw honey
  • 2-4 Tbsp. water
  • 12 oz. extra-firm tofu, cut into small cubes
  • 3 Tbsp. cornstarch preferably GMO free
  • 8 tsp. peanut oil divided use
  • 1 medium onion thinly sliced
  • 2 large eggs lightly beaten
  • 4 cloves garlic finely chopped
  • 3/4 cup fresh bean sprouts
  • 4 medium green onions cut into 1-inch pieces
  • 2 Tbsp. chopped peanuts
  • Lime wedges
  • Cilantro sprigs
  • Crushed red pepper


  1. Preheat oven to 350° F.
  2. Place squash on a parchment lined baking sheet. Poke squash 2 or 3 times with a fork. Bake for 60 to 80 minutes. Cool for 20 to 30 minutes. Cut squash in half lengthwise. Remove seeds. Scrape flesh into stringy noodles. Set aside.  
  3. To make sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1 to 2 minutes. Add additional water is sauce is too tart. Set aside.
  4. Coat tofu in cornstarch in a small bowl; mix well.
  5. Heat a large wok (or skillet) over high heat.
  6. Add 2 tsp. oil, swirling to cover surface of pan. Add tofu; cook, stirring constantly, for 2 to 3 minutes, or until all sides of tofu are brown. Remove tofu from pan and place on a large plate. Set aside.
  7. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add onions; cook, stirring constantly, for 3 to 4 minutes, or until onion are light golden brown. Remove from pan; place on plate with tofu. Set aside.
  8. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add eggs; cook over medium heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs are set, cut them with your spatula. Remove eggs from pan and place on plate with tofu and onions. Set aside.
  9. Add remaining 2 tsp. oil to pan, swirling to cover surface of pan. Add garlic; cook, over medium-high heat, for 1 minute.
  10. Add spaghetti squash, spreading squash into a single layer; cook for 30 second, stir and make another single layer. Repeat this 3 to 6 times, cooking for about 3 to 4 minutes, or until squash is warm and golden brown.
  11. Add sauce; mix well.
  12. Add bean sprouts and green onions; mix well.
  13. Add tofu mixture; cook, stirring frequently, for 1 to 2 minutes, or until well mixed and heated through.
  14. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately.

Recipe Notes

If you can’t find tamarind paste, you can substitute rice wine vinegar. Thai fish sauce is Nam Pla, but you can use another kind if you have it.

Prep Time-20 mins
Cook Time-1 hr 30 mins
Total Time-1 hr 50 mins
Servings-6 servings
Calories-231 kcal

P90X/P90X2 Portions
½ Fat
½ Protein
2 Vegetable
1 Condiment

P90X3 Portions
2 Carb
½ Protein
1 Fat

Container Equivalents
½ Red
½ Yellow
1½ tsp.

2B Mindset Plate It!
Add a side salad or veggies for dinner. Add an FFC for lunch.


FIXATE Peanut Butter Sweet Potato Cookies


  • 1½ cups mashed cooked sweet potato (approx. 3 small)
  • ½ cup gluten-free all-purpose flour (preferably Bob’s Red Mill® All-Purpose Baking Flour, red label)
  • ¼ cup + 2 Tbsp. coconut sugar
  • ¼ cup all-natural peanut butter
  • 1½ tsp. pumpkin pie spice
  • 1 tsp. pure vanilla extract
  • ½ tsp. xanthan gum
  • ½ tsp. baking powder, gluten-free
  • 1 dash sea salt (or Himalayan salt)


  1. Preheat oven to 375° F.
  2. Line two large baking sheets with parchment paper and lightly coat with spray. Set aside.
  3. Place sweet potato, flour, sugar, peanut butter, pumpkin pie spice, extract, xanthan gum, baking powder, and salt in food processor; process until a smooth batter forms, scraping down sides as needed.
  4. Dollop twelve balls, approximately 2 Tbsp. each, onto each prepared pan. Lightly flatten with back of a fork that has been dipped in water (or coated with spray).
  5. Bake for 14 to 16 minutes, rotating pan after 7 minutes, or until lightly browned. Allow cookies to cool on pan before serving.

Recipe Notes

Xanthan Gum is a thickening and stabilizing agent often used in gluten-free baking to provide structure to baked goods that typically comes from gluten. Xanthan gum is also used in sauces and dressings to help thicken and emulsify ingredients. It can be found in the grocery store with the gluten-free baking ingredients or online.

To prepare sweet potatoes, pierce whole sweet potatoes multiple times with a fork and bake at 350° F. for 45 minutes, or until soft to the center.

Store leftover cookies in an airtight container for up to 5 days.

Prep Time-15 mins
Cook Time-16 mins
Total Time-31 mins
Servings-12 servings (2 cookies each)
Calories-104 kcal

Container Equivalents
1 Yellow
1 tsp.

Vegan Container Equivalents
1 Yellow, B
1 tsp.

No-Bake S’mores Bars


  • 2 whole-wheat graham crackers (1 cracker sheet each) broken into large pieces
  • 1 large ripe banana mashed
  • ½ cup all-natural almond butter
  • 2 Tbsp. unsweetened cocoa powder
  • 4 scoops Chocolate Whey Shakeology divided use
  • ¾ cup part-skim ricotta cheese
  • 1 scoop Vanilla Whey Shakeology
  • 2 to 3 drops marshmallow flavor (optional)
  • 3 Tbsp. extra-virgin organic coconut oil melted


  1. Place graham crackers in food processor (or blender); process continuously until crackers are crushed into fine crumbs. Set aside.
  2. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Evenly sprinkle ⅓ of graham cracker crumbs in bottom of pan. Set aside.
  3. Combine banana, almond butter, cocoa powder, 2 scoops Chocolate Shakeology, and ⅓ of graham cracker crumbs in a medium bowl; mix well with clean hands or a rubber spatula.
  4. Press chocolate mixture into prepared pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 1 hour to set.
  5. Place cheese, Vanilla Whey Shakeology, and marshmallow flavor in food processor (or blender); process until smooth and well blended.
  6. Evenly spread cheese mixture over chocolate mixture. Set aside.
  7. Combine remaining 2 scoops Chocolate Whey Shakeology and oil in a small bowl; mix until smooth. 
  8. Evenly spread Chocolate Whey Shakeology mixture over cheese mixture.    
  9. Sprinkle top with remaining ⅓ of graham cracker crumbs. Lightly press graham cracker crumbs into top. Refrigerate for 1 hour, or until set. 
  10. Cut into twelve bars (approx. 2½ x 2-inches). 
  11. Serve immediately, or store in an airtight container in the refrigerator for up to three days.

Recipe Notes

You can find marshmallow flavor on-line or in specialty cake decorating stores. You can substitute pure vanilla extract for marshmallow flavor.

P90X/P90X2 Portions
1 Fat
½ Protein
½ Single Serving Snack

P90X3 Portions
½ Carb
½ Protein
2 Fat

Body Beast Portions
½ Starch
1 Protein
2 Fat

Container Equivalents
½ Red
3 tsp.

2B Mindset Plate It!
Enjoy as an occasional treat.

Apple Cinnamon Quesadilla


  • 1 (6-inch) whole wheat tortilla
  • 2 Tbsp. cream cheese softened
  • ½ tsp. ground cinnamon
  • ½ tsp. raw honey
  • ½ medium apple thinly sliced


  1. Spread half of tortilla with cream cheese. 
  2. Top cream cheese with cinnamon, honey, and apple. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until apple has softened and tortilla is golden brown. 

Prep Time-10 mins
Cook Time-5 mins
Total Time-15 mins
Servings-1 serving
Calories-234 kcal

P90X/P90X2 Portions
½ Fruit
1 Dairy
½ Grain Carb

P90X3 Portions
1 Protein
2 Carb

Body Beast Portions
½ Fruit
2 Protein
1½ Starch

Container Equivalents
½ Purple
1 Yellow
1 Blue

2B Mindset Plate It!
Enjoy as an occasional treat (includes a bonus FFC). Be sure to track it.

Slow Cooker Baked Apples


  • 5 medium Cortland (or Honey Crisp, Macintosh or Mutsu) apples
  • ½ cup whole-wheat flour
  • ½ cup dry old-fashioned rolled oats
  • ¼ cup coconut sugar
  • ½ tsp ground cinnamon
  • ½ tsp pumpkin pie spice
  • ¼ tsp sea salt (or Himalayan salt)
  • 2 tbsp organic grass-fed butter (or extra-virgin organic coconut oil)
  • ¾ cup water


  1. Core apples using an apple corer (or sharp knife).
  2. Add water to a 3-quart slow cooker and carefully place apples in slow cooker so that they are standing upright.
  3. Combine flour, oats, sugar, cinnamon, pumpkin pie spice, salt, and butter in a small bowl; mix with a fork until crumbly.
  4. Fill apples evenly with oat mixture.
  5. Cook on low for 2 hours, or until apples are fork tender. Remove apples from slow cooker. Cool for 5 to 10 minutes.

Prep Time-15 mins
Cook Time-2 hrs
Total Time-2 hrs 15 mins
Servings-5 servings, 1 apple each
Calories-251 kcal

P90X/P90X2 Portions
1 Fruit
½ Carb Grain
½ Single Serving Snack

P90X3 Portions
2 ½ Carb
1 Fat

Body Beast Portions
2 Starch
1 Fruit
1 Fat

Ultimate Portion Fix Containers
1½ Purple
1 Yellow
1 tsp.

2B Mindset Plate It!
Enjoy this as an occasional FFC treat.

Strawberry Frozen Yogurt Bites


  • ½ cup almonds, finely chopped
  • 1 Tbsp. coconut sugar
  • 1 Tbsp. extra-virgin organic coconut oil, melted
  • ½ tsp. ground cinnamon
  • ¾ cup reduced-fat (2%) plain Greek yogurt
  • 2 Tbsp. honey
  • 1½ cups fresh strawberries, finely chopped


  1. Prepare 6 muffin cups by lining with silicone or parchment cupcake liners. Set aside.  
  2. Combine almonds, sugar, oil, and cinnamon in a small bowl; mix well. 
  3. Divide almond mixture evenly between muffin cups. Set aside.
  4. Combine yogurt and honey in a small bowl; mix well.
  5. Evenly top almond mixture with yogurt mixture and strawberries. 
  6. Freeze for 6 hours, or until firm.
  7. Remove from cupcake liners to serve. 

Prep Time-15 mins
Cook Time-0 mins
Total Time-6 hrs
Servings-6 servings
Calories-129 kcal

Container Equivalents
½ Purple
½ Yellow
½ Blue
½ tsp.

2B Mindset Plate It!
Enjoy as an occasional treat. Be sure to track it.

Blueberry Bread Pudding


  • 8 large eggs lightly beaten
  • 2½ cups unsweetened almond milk
  • ¼ cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 tsp. ground nutmeg
  • ¼ tsp. sea salt (or Himalayan salt)
  • 8 slices low-sodium sprouted whole grain bread cut into 1-inch cubes
  • 4 cups fresh (or frozen) blueberries
  • Nonstick cooking spray
  • Hot water


  1. Combine eggs, almond milk, maple syrup, extract, nutmeg, and salt in a medium bowl; whisk to blend. Set aside.
  2. Place bread and blueberries in a 13 x 19-inch baking dish that is lightly covered in spray.
  3. Top with egg mixture; mix well to blend. Refrigerate, covered, for 30 minutes.
  4. Preheat oven to 350° F.
  5. Place baking dish in roasting pan. Add water to roasting pan to come an inch up the side of baking dish. (Baking dish will be sitting in water.) Tent aluminum foil over roasting pan so that foil does not touch bread pudding. Cut two slashes in foil to allow steam to escape. Bake for 35 minutes. 
  6. Remove foil. Bake an additional 35 to 45 minutes, or until bread pudding is puffy and custard is set.
  7. Cut into eight pieces.

Recipe Notes

No Dairy, High Protein, Lacto-Ovo Vegetarian

Prep Time-15 mins
Cook Time-1 hr 20 mins
Total Time-2 hrs 5 mins
Servings-8 servings
Calories-235 kcal

P90X/P90X2 Portions
1 Protein
½ Carb Grain
½ Fruit

P90X3 Portions
2 Carb
1 Protein

Body Beast Portions
1½ Starch
½ Fruit
2 Protein

Container Equivalents
½ Purple
½ Red

2B Mindset Plate It!
Add more protein to make a great breakfast option.

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