Health and Healing

Welcome To ReFuAh

Salad bowl

Herbin' Ranch Dip

Yield 1 1/2 cups

This is the one of the most nutritious, delicious ways to have ranch dip, but without guilt, or as a dressing on your favorite greens*.

1/2 cup raw cashews, unsoaked
1/2 cup raw pinenuts, unsoaked
1 zucchini, peeled and chopped
1 tablespoon extra virgin coconut oil
3 tablespoons fresh lemon juice
1 clove garlic
1 teaspoon onion powder
1 teaspoon sea salt
1/2 teaspoon tarragon
1/8 teaspoon white pepper
1/4 cup fresh basil, not packed
1/4 cup fresh dill, not packed

Blend all of the ingredients, except the fresh basil and dill, until creamy and smooth. Pulse in the basil and dill. This will stay fresh for 4-5 days when stored in an airtight container (mason jar works great) in the refrigerator. This dip also freezes well.

* To make this as a dressing, simply add more water until you reach the desired consistency.By Kristen Suzanne
Published in her June 2008 Newsletter


Young, tender beets make the most choice eating and gourmet chefs have a passion for tender, tiny vegetables.

Enjoy the luxury of feasting on baby beets, lightly steamed, anointed with butter and lemon juice or drizzled with olive oil.

Grated raw, in salads, particularly on top of gorgeous red lettuces dressed with a fruity vinaigrette made with fresh orange juice. Toss in a few roasted pecans or filberts and you have a quick masterpiece which is also high in calcium and Vitamin A

Grate beets on salads to add color and nutritional value, or steam lightly and dress with olive oil or sweet butter and lemon juice or a little wine vinegar.

Roast whole beets in the oven to retain their rich flavor for special, more hearty fare. (Don’t forget to roast extra beets and serve them sliced and chilled over baby greens with crumbled goat cheese, toasted pine nuts, finely diced scallions with a raspberry vinaigrette. Big yum




Do not forget the Spinach

Spinach can be enjoyed throughout the day:

Vegans will enjoy "Eggs Florentine for breakfast

Try sautéing spinach lightly in a bit of butter or olive oil with toasted pine nuts as a bed for grilled fish.

Make a bed of Spinach for grilled fish by adding a bit of heavy cream and a pinch of saffron threads or nutmeg to the sautéed spinach and pine nuts.

For the RAW folks, Try a Popeye and Olive Oil sandwich

You can create a limitless array of spinach pastas, soups and side dishes for dinner.


"Check this seed company 'KGS' out for your next garden

Hiziki Salad

  • Olive Oil

  • 1 lg red onion

  • 2 c soaked hiziki (slightly chopped)

  • ¼ c apple cider vinegar

  • 6 ribs of celery

  • 5 carrots

  • 10 sliced radishes

Saute in olive oil; 1 large red onion.

When soft, add soaked hiziki with vinegar.

Saute 25 minutes.

Meanwhile, separately steam celery and carrots.

When done, mix with sliced raddish.

Add to hiziki mix and add more vinegar if necessary.
Pomegranate Vinaigrette

  • Seeds from 2 pomegranates

  • 1/2 cup rice vinegar

  • 1/2 cup honey

  • Sea Salt

  • Freshly ground black pepper

  • 1 cup virgin olive oil

  1. In a blender, add pomegranate seeds, vinegar, honey salt and pepper.

  2. Blend well.

  3. Slowly add olive oil while continuing to blend.

  4. Adjust seasoning to taste and strain.

  • Learn how to make intelligent educated decisions about food
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  • Reclaim your mind and body.
  • Find out the simple steps to a healthy lifestyle
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  • Living Well, & Aging Gracefully
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"You are a physical extension of that which we call G-d. You are sent for such a time as this...Nothing is by chance, all is orchestrated, Therefore You in connection with Ha'Shem the Most High G-D, The Self Existant One' of all creation are on the leading edge of thought manifestation. HIS Manifestation in and through you. Yeshua' the mighty prophet and servant of YAHweh stated the Kingdom of heaven is within you. Therefore, You are the essence of YAHweh bringing heaven to earth." You are a physical extension of that which is Non-physical, and with that, It all starts in your essence, and that My friend is what connects you to YAH'weh. Simply, You are His arms to a hurting world, which is all the more reason to walk in ReFuAh'~ health and healing.

Friend; Please do your part' Humanity needs you to arise and shine with the Shekinah Life ~~Yeshayahu [Isaiah] 60:v1