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Red Cabbage with Apples

9/14/2020

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From the kitchen of Lynn Salmon-Easter, Reiki Master
Adapted from Deborah Madison’s recipe in ‘Vegetarian Cooking for Everyone’
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This is a delicious way to eat cabbage in the fall and winter months. 

Click here for a printable version of this recipe. 


Ingredients:
  • 3 Tbsp of olive oil
  • 1 small onion, finely diced
  • 1 Tbsp caraway seeds
  • 1 medium red cabbage, about 2 pounds, quartered, cored, and finely sliced
  • 2 Granny Smith apples quartered, cored, and diced or shredded
  • Salt and freshly ground pepper
  • Apple cider vinegar 


Directions:
  1. Heat the oil in a large skillet.
  2. Add the onion and caraway, give them a stir, then cook for a few minutes over medium heat until the onion is translucent.
  3. Add the cabbage and apples and season with 1 teaspoon salt.
  4. Cover tightly and cook very slowly until the cabbage is meltingly tender, up to an hour.
  5. Taste for salt, season with pepper, and toss with vinegar, to taste. 

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​Lynn is a highly intuitive, empathic and creative person. She creates a Reiki session that is uniquely yours. She uses her skills as a Reiki Master and her knowledge in Healing Touch and works with you to balance, harmonize and clear your energy by following your body’s unique energetic needs. She  has been exploring and deepening her own understanding of self-care and wellness and believes self-care is a form of self-love. She has learned from her own journey that when she comes back to self-care and love again and again — she returns to her true and essential nature of non-judgment, joy and peace. She would like to help others to do the same as she feels called to be a practitioner and to spread love!
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Fresh Fennel Salad

8/17/2020

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From the kitchen of Amy Daws, CMT
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The fennel in this salad really makes it pop and it's super easy to make. A great way to enjoy summer vegetables from your CSA or home garden.  Download a printable recipe here. 

Download this link for a printable version of this recipe. 

Makes 4-6 servings

Ingredients
  • 1 fennel bulb with fronds
  • 1 corn cob, grilled or boiled
  • 1/2 pint cherry tomatoes
  • 1/2 onion
  • 1 cucumber
  • 2 Tbsp. lemon juice
  • olive oil
  • salt and pepper
  • feta (optional)

Directions
  1. Remove fennel fronds from stalk and coarsely chop
  2. Shave fennel paper thin 
  3. Cut corn off the cob
  4. Quarter tomatoes
  5. Cut onion into very thin slices
  6. Halve cucumber lengthwise and cut into thin slices 
  7. Combine all vegetables into a bowl
  8. Add lemon juice and drizzle with olive oil and salt and pepper to taste.
  9. Add chopped fennel fronds and feta (optional)

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As a bodyworker trained in Therapeutic Massage and Shiatsu, sessions with Amy focus on addressing your immediate concerns as well as the root cause. She takes the time to listen to your concerns and all aspects of your health. Her work is gentle, but deep to unwind patterns that have been held in the body. Sessions together may include assisted stretching, self-care suggestions and aromatherapy. Her work in conjunction with increased body awareness will give you the tools to curb off future pain and stress. Amy has been practicing bodywork since 2015. For more information about Amy's practice, visit her professional website. ​
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Raw Mango Rice Salad

8/3/2020

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From the kitchen of Vanashree Belgamwar, BAMS
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Raw, unripe mango is cooling according to Ayurveda, which means that it balances the Pitta/fire element. The pungent spices in this recipe - mixed in rice - help the naturally weak digestive fire during hot summer months. Cilantro is another cooling herb which helps balance the hot quality of Pitta without increasing the air element.

Makes 4 servings

Ingredients:
  • 1 cup Boiled rice
  • 1/2 cup grated green mango (unripe)
  • salt to taste
  • finely chopped cilantro
  • 1 tsp avocado or other neutral-flavored oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • a pinch of asafetida
  • 2 dried red chillies (optional, especially for Kapha individuals)
  • curry leaves
  • 1 tsp peanuts
  • 1/4 tsp turmeric powder

Directions:
  1. Take rice into a dish. The rice should not be sticky.
  2. Add grated raw mango and salt. Mix well.
  3. Add coriander leaves and mix well again.
  4. Heat oil in a small frying pan. Add mustard seeds and let them pop up.
  5. Add cumin seeds, asafetida, red chillies, curry leaves and peanuts. Fry until peanuts turn reddish.
  6. Remove from heat and add turmeric powder. Spoon the seasoning over the rice and mix well.

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Vanashree Belgamwar is an Ayurvedic practitioner and a Hatha yoga teacher. She holds a Bachelor’s degree in Ayurvedic Medicine and Surgery from the University of Health Sciences, India. Her consults focus on balancing all these aspects of life. Listening to her clients and guiding them through their ups and downs is what she likes the most about her practice. ​
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Furikake (Japanese Rice Seasoning)

6/8/2020

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From the kitchen of Dr. Jones ​Adapted from Just One Cookbook
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Furikake is Japanese rice seasoning made with kombu (edible kelp) and bonito flakes (shaved dried fish). It is typically used as a topping for rice, udon noodles or onigiri (Japanese rice balls), but it can also be a tasty addition to avocado toast, eggs or popcorn!

Furikake is a tasty way to get micronutrients into your diet! Kombu is nutritionally dense and high in iodine, which plays a crucial role in thyroid function. It also has calcium, which is important for strong bones and teeth, as well as vitamins A and C which help with immune function. Kombu also contains vitamin E, vitamin K, B vitamins, manganese, copper, plant based omega-3 fatty acids, and fiber.

Bonito (similar to Japanese katsuobushi) is dried, smoked and thinly shaved Atlantic bonito. It is commonly used as the base for dashi broth. Bonito is high in protein and contains all the essential amino acids (proteins that the human body cannot make itself). It is also rich in iron (an essential element of blood production), niacin and B12 (both of which are important for metabolism). Bonito has even been shown to reduce systolic blood pressure and oxidative stress(1).

Both kombu and bonito flakes can be found at most Asian grocery stores in the dried goods aisle. Kombu and bonito can also easily be found online.

Furikake (Japanese Rice Seasoning)
Makes 1 cup

Ingredients:
  • 1/3 oz kombu (~4”x4” or 10g)
  • 1/3 oz bonito (1 cup or 10g)
  • 4 cups of water
  • 3 Tbsp toasted sesame seeds
  • 3 sheets nori seaweed
  • 1 tsp sugar
  • 2 tsp soy sauce
  • ¼ tsp kosher or sea salt

Directions:
  1. Make a few slices in the kombu with a sharp pair of kitchen scissors to help release the flavor. DO NOT rinse or wipe off the white powder from the kombu (this is naturally occurring mannitol and contributes to the umami flavor).
  2. Cut the nori sheets into small, thin strips.
  3. Place water and kombu in a medium stock pot and slowly bring to a boil over medium-low heat for about 15 minutes.
  4. Remove the kombu from the stock pot and add the bonito. Bring to a boil for 30 seconds and then turn off the heat.
  5. Let the bonito sit in the pot while it cools for ten minutes.
  6. Strain the bonito flakes and reserve the water. The water can be used as dashi or as a soup base for other dishes!
  7. Cut the now boiled kombu into very small pieces.
  8. Put diced kombu and drained bonito in a medium saucepan over medium-low heat. Cook, stirring occasionally, until the bonito is dry and starts to separate - about 15 minutes.
  9. Add sugar, salt and soy sauce.
  10. Continue to cook on medium-low until the liquid is completely evaporated and the bonito is dehydrated and crispy.
  11. Spread the furikake over a sheet pan or plate and let cool.
  12. Once cooled, mix in toasted sesame seeds and nori strips.
  13. Place your furikake in a mason jar or other airtight container. You can store it in an air-tight container for up to a week in the fridge or a month in the freezer.



References
1. Umeki Y, Hayabuchi H, Hisano M, et al. The Effect of the Dried-Bonito Broth on Blood Pressure, 8-Hydroxydeoxyguanosine (8-OHdG), an Oxidative Stress Marker, and Emotional States in Elderly Subjects. J Clin Biochem Nutr. 2008;43(3):175‐184. doi:10.3164/jcbn.2008061

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Dr. Jones is a naturopathic doctor, specializing in mental health concerns including OCD, Bipolar, PTSD, ADHD. She has a passion for all modalities that naturopathic medicine has to offer including lifestyle counseling, botanical medicine, and nutrition. Dr. Jones loves taking the time to listen to patients, understand their health history, and offer comprehensive and compassionate care so that patients feel empowered to take control of their own health. Learn more about Dr. Jones and schedule a complimentary discovery call here. ​
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Beet Hummus

4/6/2020

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From the kitchen of Dr. Brittany Stamer
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Hummus in vibrant color!

Hummus is a great way to eat more fiber, beans and vegetables alike. It can also be an amazing way to incorporate creativity into your cooking.

Regular hummus is delicious but adding in beets creates a beautiful color, adds nutrients, and is a delicious new flavor to try. Beets are known to be supportive to liver health and detoxification, high in antioxidants, and have benefits to cardiovascular health. 

Download the recipe here in a printable pdf. 

Ingredients:  
  • 1 1/2 cup cooked chickpeas*  
  • 4 tbsp lemon + lemon zest (optional)
  • 2 tbsp tahini 
  • 4 garlic cloves 
  • 1 tsp salt + pinch of salt 
  • 4 tbsp filtered water 
  • 5 tbsp olive oil 
  • 1 cup roasted beets (about 1 medium beet)**
  • 1 tbsp avocado oil  

Directions:
  1. In your blender or food processor, add lemon, tahini, garlic cloves, salt, olive oil, filtered water, roasted beets, and chickpeas. Blend on high for a few minutes. You can add more water and/or olive oil to achieve desired consistency.
  2. Top with lemon zest and serve with veggies of your choice: cucumbers, radishes, carrots, tomatoes...whatever your veggie-loving heart desires. And enjoy!


*TO COOK CHICKPEAS: Soaking and/or pressure cooking beans helps reduce phytates (phytic acid). Phytates are anti-nutrients that can inhibit absorption of nutrients such as iron. Also, by buying chickpeas in bulk we reduce plastic waste and reduce exposure to BPA (bisphenol-A) that is in the lining of canned foods. Even BPA-free cans can have BPA substitutes in the lining such as BPS and BPF. BPA, BPS, and BPF are xenoestrogens, meaning they are estrogen mimickers in our body, which can create hormonal imbalance and lead to a variety of health issues. 
  1. Measure out 3/4 cup dry chickpeas into a large bowl. Cover with water and soak on your countertop overnight (8-12 hours). 
  2. Strain and rinse beans. Place in a large saucepan and add 1 1/2 cup fresh water. Cover and bring to a simmer. Cook for 30-40 minutes, or until cooked. Older beans will take longer. Store in the refrigerator until ready to prepare hummus.


**TO ROAST BEETS:
  1. Preheat oven to 400 degrees.
  2. Chop 1 medium beet into 1/2-inch cubes. 
  3. Place on sheet pan with 1 tbsp avocado oil and salt and roast for 30 minutes. You can make these beets several days before making hummus. 

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​Dr. Stamer earned her Doctorate of Naturopathic Medicine at National University of Natural Medicine in Portland, OR. During her doctoral training, she also earned a Certificate in Natural Childbirth. She supplemented this coursework by completing a two-year apprenticeship in midwifery, women’s health, and pediatrics with a private practice in Portland, OR. Dr. Stamer has a passion for preventative medicine, educating patients about their bodies and health, and serving the community. She seeks to help people on their healing journeys using nutrition, lifestyle counseling, botanical medicine, biotherapeutic drainage, and homeopathy.
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​Roasted Red Pepper Hummus

10/14/2019

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From the Kitchen of Lynn Salmon-Easter, Reiki Master
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The creator of this recipe is a neighbor at my family’s cabin. I have personally taken this recipe to countless potluck meals with rave reviews. It is a twist on your usual hummus and I love the bright red color this recipe produces.
 
Ingredients
  • 2 cans garbanzo beans — drain + reserve 1/4 cup liquid 
  • 7 oz. roasted red peppers — drain
  • 3 Tablespoons tahini
  • 1 Tablespoon olive oil
  • 6 Tablespoons fresh lemon juice
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
 
Directions
  1. Place all ingredients in a food processor
  2. Blend for 2 minutes
  3. Add garbanzo bean liquid a bit at a time until you reach desired thickness + consistency. Serve with veggies & pita chips.

To download a printable recipe, click here. 

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Lynn is a highly intuitive, empathic and creative person. She creates a Reiki session that is uniquely yours. She uses her skills as a Reiki Master and her knowledge in Healing Touch and works with you to balance, harmonize and clear your energy by following your body’s unique energetic needs. She  has been exploring and deepening her own understanding of self-care and wellness and believes self-care is a form of self-love. She has learned from her own journey that when she comes back to self-care and love again and again — she returns to her true and essential nature of non-judgment, joy and peace. She would like to help others to do the same as she feels called to be a practitioner and to spread love!
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Cauli-Rice Tabouli

9/9/2019

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From the Kitchen of Jesse Haas, CNS, LN
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True confessions: I'm obsessed with brassicas. I’m so that obsessed I got a cabbage tattooed on my shoulder! This large plant family contains anti-cancer nutrients, nutrients that support liver detoxification AND hormone balance. I keep brassicas, like cauliflower, cabbage, kale, arugula and radishes around and plug them into any and every dish I make.

Bring on the broccoli!

If you have parsley or other fresh herbs growing in your garden, this dish is a must. It comes together in minutes and packs the veggie punch. Serve it with a protein-rich main dish, like Lentil Walnut Burgers or Dr. Barrett’s Kale Burgers, and you have yourself a meal.

Cauli-Rice Talouli
Makes 4-6 servings

Ingredients:
  • 1 12-oz bag frozen cauliflower rice
  • 1 medium cucumber, peeled (if you must) and chopped small
  • 1 pint cherry tomatoes, quartered
  • 1/2 cup finely chopped Italian parsley
  • 2 Tbsp chopped chives
  • 1 Tbsp extra virgin olive oil
  • 2 tsp white balsamic vinegar
  • salt and pepper, to taste

Directions:
 1. Mix all the ingredients together and try to wait until you sit down to dinner to eat it. ⁠⠀

Optional:
  • Add more herbs! Fresh basil and oregano taste great with these veggies. ⁠⠀
  • Add more veggies! Arugula and nasturtium greens bring a little bite and more color to an already beautiful dish.

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Jesse Haas is a heart-centered and deeply intuitive nutritionist, with a strong background in health sciences  and a stronger  commitment to solving the intricate puzzles of her  clients health  concerns. She combines nutritional counseling and  whole foods  education to help her clients transform their health in  small,  sustainable ways. Jesse truly believes in "teaching a (wo)man to   fish" so focuses on empowering each client with the  knowledge,   skills and focus they need to fully hold the reins on  their health.

Jesse is co-founder of Wellness Minneapolis.
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Un-deviled Eggs aka Lazy Devils

6/3/2019

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From the kitchen of Lynn Salmon-Easter
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Adapted from the kitchen of: Michelle Tam + Henry Fong and their cookbook Nom Nom Paleo: Food for Humans

I love eggs!  They are so versatile!! I enjoy deviled eggs, but I am not a fan of all the fuss it takes to make them. When I hit the summer potluck and party circuit, I like to turn to Michelle Tam’s lazy devils for food that is fun, fast and nourishing too. This recipe for un-deviled eggs (aka lazy devils) fits the bill. You can make the recipe with a plan in mind or just boil up some eggs and see what toppings you have in your fridge.
 
Ingredients
  • 12 large eggs, preferably ones that are at least one week old
  • 6-8 cups water
  • 1 teaspoon baking soda
 
Directions
  1. Gently place eggs in a wide saucepan in single layer and add the water and the baking soda. (The sodium bicarbonate will help the eggs separate from their shells, making them easier to peel.) Make sure the eggs are at least 1 inch below the surface of the water.
  2. Put the saucepan on the stove, and crank the heat to high. As soon as the water comes to a boil, set a timer for 1 minute. When the minute is up, take the pot off the heat, cover with a lid, and let the eggs sit in the hot water for 10 minutes. Don’t forget to set a timer!
  3. In the meantime, fill a large bowl with water and ice. Once the timer goes off, transfer the eggs to the ice water and submerge for 5 minutes.
  4. Then take the eggs out of the icy water, gently tap them against a hard surface to crack shells and peel each egg.
  5. Hopefully, you have perfectly cooked eggs. If you aren’t eating the eggs right away, store                  them in the fridge in a sealed container. They will keep for up to a week.
  6. When you are ready to make your un-deviled eggs, cut each egg in half lengthwise and dress with your favorite toppings below.
 
Toppings for un-deviled eggs (aka lazy devils):
 
The sky is the limit friends! Let your imagination run wild!! Below are some tried and true ideas I have used.
 
Guidelines for successful un-deviled eggs:
  • Use a creamy sauce to help toppings stay on top of the egg
  • Toothpicks are functional and pretty for this party fare

BLT: mayo, tomato, lettuce, bacon
 
Salmon Surprise: mayo or guacamole, cucumber, cooked salmon with garlic and dill
 
Mediterranean: hummus, roasted red pepper, basil, kalamata olive
 
Here are the eggs featured by Michelle Tam + Henry Fong in their cookbook Nom Nom Paleo: Food for Humans (all items listed in Michelle’s toppings can be made from her cookbook)
 
Classy Devil: ranch dressing (paleo), bacon, greens, tomato
 
Island Devil: mayo (paleo), slow cooker (Kalua) pork, pineapple, cilantro and sea salt
 
Lazy Devil: sriracha mayo (paleo), prosciutto, chives, sea salt
 
Crabby Devil: holy moly guacamole, crab, apple and lime juice, freshly ground pepper

For printable PDF of recipe, click here
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Lynn is a highly intuitive, empathic and creative person. She creates a Reiki session that is uniquely yours. She uses her skills as a Reiki Master and her knowledge in Healing Touch and works with you to balance, harmonize and clear your energy by following your body’s unique energetic needs. She  has been exploring and deepening her own understanding of self-care and wellness and believes self-care is a form of self-love. She has learned from her own journey that when she comes back to self-care and love again and again — she returns to her true and essential nature of non-judgment, joy and peace. She would like to help others to do the same as she feels called to be a practitioner and to spread love!
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Crunchy Chickpeas

5/29/2019

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From the kitchen of Amber Hanson, LN
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These crunchy treat are awesome for snacking, topping green salads or mixing with roasted veggies for a side dish. Pro tip: make a double batch.

Makes 2-4 servings

Ingredients:
  • 1 can (15-ounces) chickpeas, drained, rinsed, patted dry
  • 2 Tbsp. avocado oil
  • ¼ tsp. salt
  • ¼ tsp. garlic powder
  • ¼ tsp. smoked paprika
 
Directions:
  1. Heat oven to 400° F.
  2. Toss beans with oil; spread on a rimmed baking sheet.
  3. Bake for 40-45 minutes until deeply brown and crunchy. Season immediately.
  4. Cool and store in an airtight container.
For a printable PDF, click here
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Sunflower Kale Pesto

9/3/2018

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From the kitchen of Raki Kopernik
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This is a recipe I created based on the idea of tradition basil pesto. I wanted to make a healthier pesto and find a way to feed those leafy greens to my family and friends when they get sick of salads and steaming. This is also a great way to preserve large amounts of greens. I often make a few batches at the end of the garden season.
 
I’m not much of a recipe follower, but I love cookbooks and recipes for the seed (pun intended) of inspiration. I encourage you to use whatever greens and seeds or nuts you have on hand and whatever flavors you’re craving. I like to spread this on toast, sandwiches (particularly tempeh Ruebens – I’ll give you that recipe next time), add to salads, as a veggie or cracker dip, mixed in with grains, pastas, on eggs, really it can go on anything savory.
 
         Ingredients
  • 1 bunch of kale, any variety - You can also use any or a combination of collard greens, broccoli leaves, chard, beet greens, carrot tops etc. Literally any hardy greens.
  • 1/2 cup sunflower seeds - Sunflower seeds are particularly delicious to me, but you can use pine nuts, pumpkin seeds, walnuts, hazelnuts, or a combination etc. If using something less oily like almonds, soak them first for a few hours.
  •  1-2 tsp turmeric powder - This is less for the flavor and more for the health benefits. I add turmeric to everything. It’s high in anti-inflammatory and antioxidant nutrients.
  •  2-4 cloves of garlic
  •  Juice of 1 lemon or lime
  •  1/4 cup olive oil and/or coconut oil
  • Pinch of salt and pepper
  • Any other spices you like to use. I am very fond of smoked paprika

​          Instructions
  1. Loosely chop up greens and place in a food processor. Pulse or run for a few seconds.
  2. Add seed/nuts and again pulse or run for a few seconds until things start to look combined and mealy.
  3. Add the rest of the ingredients and run for about 10 seconds. Using a rubber spatula, scrape the sides of the container and run again for 5-10 second.
  4. Add more oil if it feels too thick. I like the consistency to be pasty so I can spread it, like peanut butter. It can be as chunky or as creamy and you prefer.
  5. Store pesto in a mason jar in the fridge and label it with the date. It will likely last for about 3 weeks.
  6. YUM!

​Click here for a printable version

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