Holistic Lacey’s Pantry

Holistic Lacey’s Pantry

When transitioning to a plant based diet, focus on adding as many organic, seasonal, local and fresh fruits and vegetable to your diet. I recommend adding salads or raw food to every meal (according to constitution), as well enjoying snacks such as fruit, veggies, superfoods & green smoothies. Some of my favourite nutrient powerhouses include sweet potatoes, kale, spinach, avocados, almonds, brazil nuts, berries, lemons, broccoli.

Whole grains/ flours

Quinoa

Millet

Brown Rice

Spelt flour

Light bucwkwheat

Sprouted grain bread/ rye bread

Soba noodles

Rolled oats

Barley

Nuts & seeds

Flax seeds

Chia seeds

Hemp seeds

Pumpkin seeds

Sunflower seeds

Walnuts

Pecans

Almonds (almond butter)

Brazil nuts

Sesame seeds (+tahini)

Beans, legumes, & more veggie protein

Chickpeas

Black beans

Kidney beans

Edamame

Mung beans (sprouting)

Red lentils

Green lentils

Organic Tofu

Organic Tempeh

Organic Free-Range Eggs

Sweeteners

Maple syrup

Honey (raw/local)

Molasses

Dried fruits

Medjool dates

Organic un-sulphured apricots

Cranberries

Raisins

Oils & vinegars

Olive oil

Coconut oil

MCT oil

Sesame oil

Grapeseed oil

Apple cider vinegar

Balsamic vinegar

Spices & fresh herbs

All spices &herbs especially cinnamon, sea salt,  turmeric, fresh ginger root, garlic, parsley, cilantro

Condiments & more

Grainy mustard

Dijon Mustard

Tamari (gluten free)

Kalamata olives

Superfoods

Goji berries

Sea veggies

Cacao (raw)

Maca

Ashwagandha

Bee Pollen

Chaga/ Reishi Mushroom tea

Shortcuts

unsweetened Apple sauce

Vegetable broth

Almond milk (Earth’s own)

Hummus

Salsa

Sea veggies

Kombu

Nori

Dulse

Spirulina

Chlorella

Dairy (refrigerate)

Organic Butter

Organic plain yogurt

Organic Kefir

Goat cheese

Sheep feta

Other:

Fermented food (refrigerate) Kombucha

Saurkraut

Kimchi

Loose Leaf Tea

Supplements:

Probiotics

Plant based enzymes by Organika

Aloe Verga Juice by Lily of the Dessert

Greens Powder 

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ReWild and ReConnect: A Self Care Retreat for Women with Lacey Budge in Costa Rica, March 2018

ReWild and ReConnect: A Self Care Retreat for Women with Lacey Budge

A 9 Day Journey to Rediscover Inner Strength, Wisdom, Courage, Divinity & Connection to Mother Earth.

March 30th – April 7th, 2018

Farm of Life, Costa Rica

Will you join me on this journey of Self Discovery?


Hi Beautiful! Thank you for taking the first step on our journey together.

The ReWild & ReConnect Self Care Retreat is specifically created to honour, empower and celebrate you as a woman. Together, we will embark on a nourishing 9 day journey back to Inner Strength, Wisdom, Courage, Divinity & Connection to Mother Earth. It is my path, passion and purpose to bring women together, to share wisdom and teachings which have been revealed to me and to act as a sacred mirror to remind you of who you truly are.

“Women are the most powerful untapped natural resource.” ~ Achintya Devi

As a woman, I feel how easy it is for us to get caught up in the roles we play and the masks we wear with daily responsibilities and duties. I truly understand how we can simply forget who we are in our essence when the busy-ness of life consumes every moment.

I can relate how simple it can be to become imbalanced, stressed, sick and burned out in a world filled with unhealthy food and drink choices; chemicals and unnatural fabrics; toxins in the air, water and food; relief of symptoms with synthetic poisonous drugs; work days spent under artificial lights or diving in a car; self worth determined from media’s images, and a continuous feeling like there are not enough hours in a day, or not enough ideas for lunch boxes!

Who would you be without all of the doing and distractions? Who would you re-discover if you sat with yourself in stillness, simply Being, and asked the question Who Am I? What would you re-awaken when you surround yourself with a group of like minded women who lift up your vibration and accept you as your are? And when you found her, How would you honour and celebrate her? How would you bow down to Her inner wisdom?

From my own experience, the greatest way to truly nourish myself holistically {body, mind and spirit} is to connect with nature through the elements, plants and animals. I want to remind you of the magic, healing and wisdom that is always available to us in the natural world.

It is my absolute honour to extend this invitation to reconnect you with the Greatest Mother: Mother Nature, and I could not think of a more magnificent place than my “winter home,” the Farm of Life, in Costa Rica. This serene sanctuary, a place of peace and beauty, is where we will relax, restore, rejuvenate and come back into harmony with nature.

Will you join me in the Costa Rican jungle, Blessed One? In gratitude, Lacey Theresa Margaret Budge

Download Retreat Welcome Package 

which includes a personal invitation to you, retreat & excursion description, rates & registration, a sample schedule & menu, about the Farm of Life and so much more!

…more information…

Cooking Class: Raw, Vegan & Superfood Desserts @The Hermitage {San Pablo, Lake Atitlan}

Join Registered Holistic Culinary Nutritionist Lacey Budge for a 3 hour cooking class featuring raw, vegan & superfood desserts, followed by a vegetarian lunch!


Friday December 9th, 2017

10 am – 2 pm, includes lunch

The Hermitage Retreat Centre, San Pablo, Lake Atitlan Guatemala


Create delicious, easy and all natural- nutrient dense desserts that will awaken and satisfy your senses! During the class, Holistic Lacey will also share her favourite superfoods and how you can include more of them into your diet.

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Learn how to prepare (and get to enjoy!) a variety of desserts including MACA-roons, Raw Hemp Seed Halvah, Chocolate-Spirulina Pudding and more  during this 3 hour interactive cooking class hosted by The Hermitage in San Pablo, Lake Atitlan. Leave with the confidence, tips and recipes you need to go home and prepare it for your friends and family.
After the class, enjoy a hearty vegetarian lunch looking out at the lake from the beautiful gardens of The Hermitage.
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The Hermitage is an off-grid Retreat Centre, set on the shores of Lake Atitlan in the highlands of Guatemala, that supports and maintains permaculture gardens and sustainable living solutions.

Price: 250Q including lunch and cooking class
To reserve your space, please email lacey.budge@gmail.com or reply to the Facebook event on the Hermitage’s Facebook page.

3 Layer stRAWberry Chesse Cake {dairy-free, gluten-free, raw)

StRAWberry Cheese Cake (or fruit of choice!) by Holistic Lacey

This cheesecake is the result of an afternoon in my test kitchen! I played around with a variety of recipes to create the perfect, dairy free cheesecake. This recipe is a nutrient dense powerhouse thanks to the collection of so many amazing ingredients :

Brazil nuts – Just 5 offers your daily dose of selenium, an important mineral.

Walnuts, nut butter and coconut oil – rich sources of healthy fats.

Cashews – very high in the amino acid L-Tryptophan which is made into serotonin in the body. Two handfuls of cashew is the therapeutic equivalent to a dose of anti depressant prescription drugs. 

Maple syrup – high in antioxidants and minerals like zinc and manganese.

3 layer StRAWberry Chesse Cake 

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What you’ll need… Shopping list

Walnuts & pecans (or nuts of choice), shredded coconut, nut butter, coconut oil, maple syrup, pink himalayan salt, cashews, coconut or nut milk, pure vanilla extract, pitted dates, lemon, fresh strawberries.

Holistic Tip: Use organic ingredients when possible for optimal taste and nutrition!

Ingredients

CocoNUT Crust

1/2 cup walnuts or Brazil nuts

1/2 cup pecans

1 cup shredded coconut

2 tbsp almond or nut/seed butter

2 tbsp  unrefined virgin coconut oil

1/2 tsp pink Himalayan salt

Optional to double ingredients for a thicker crust

Lemon Vanilla Filling

2 cups raw cashews, soaked in water for at least 2 hours, drained and rinsed

6 tbsp unrefined virgin coconut oil

1 cup homemade banana coconut milk (get the recipe here!) or nut milk of choice.

1 lemon, juiced

1/4 cup maple syrup

1/2 tsp pure vanilla extract

Strawberry Filling

1/2 the lemon vanilla filling

3/4 cups fresh strawberries

Strawberry Glaze

1.5 cups fresh strawberries

1 cup dates, soaked, pits removed

1 lemon with zest

1 tbsp maple syrup

pinch of Himalayan salt

1/2 tsp pure vanilla extract

Instructions

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Line a 9inch circular spring form pan with parchment paper.

To prepare crust, place all ingredients in a food processor or Vitamix and pulse until a sticky, crumble crust mixture is achieved. If processed too long, the mixture can turn into a nut butter! Press crust firmly into pan with fingers, and place in freezer to set.

To prepare the lemon vanilla filling, drain and rinse cashews. Blend cashews, oil, milk, lemon, maple syrup and vanilla until a smooth creamy texture is formed. Use the damper stick or stop the blender to scrape down the sides with a spatula.

When desired consistency is reached, remove half of the filling lemon vanilla filling and place aside.

Add the strawberries (3/4 cup) to the filling in the blender and blend until well combined.

Remove the pan from the freezer and add the strawberry mix from the blender. Spread evenly with a spoon or spatula. Use a large soup spoon to add the lemon vanilla layer on top into small dollops. Use the back of the spoon to spread the lemon vanilla layer evenly without mixing the two layers.

Or, if you like you can swirl the layers together by placing dollops of the white cream around the pan and then use a tooth pick or butter knife and get creative with your swirling. Set in the freezer for at least 1 hour, preferably 2.

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Remove cake from freezer, top with strawberry glaze and set for 5 hours, or overnight.

The next morning, I like to remove the size of the pan, let the cake sit for 5 minutes and then slice it evenly into slices which I then keep in a tupperware container in the freezer for easy access!

When serving, for a soft-creamy cheesecake, remove from freezer and let sit 15-20 minutes at room temperature.

Enjoy and be sure to comment below or add pictures of your own creations!

Boost Energy Naturally…Inside Scoop: notes from my workshop

A holistic approach to boosting energy naturally

 Attitude

Keep a positive attitude and perspective. The mind can only focus on one thought at a time.

Practice affirmations (fake it until you make it!) & Prayer

o I am fully energized and enjoying life

o I feel rested and fully awake

o My body and mind are rejuvenated

o Source, God, Spirit, Mother Earth, etc…. Give me the strength to get through today.

Asana

Savasana (10-20 minutes without moving)

Child’s pose (5 minutes of deep breathing)

Heart openers

Shoulder stand and inversions (headstand, legs up the wall, plough)

o Resets the nervous systems

o Creates a deep sense of relaxation

o One of the most restorative postures

o Calms the mind

o Heart higher than the mind

o Expansive breathing increases lung capacity and opens heart

o Focus on the heart center and feelings of compassion, kindness an unconditional love

o Promotes longevity

o Improves circulation

o Increases blood flow and oxygen to upper extremities

o Stimulates thyroid gland

Pranayama

Deep yogic breathing

o Increases oxygen to the brain which increases energy levels

o Expands lung capacity calms mind; brings focus and clarity

Alternate nostril breathing

o Balances the body and nervous system

o Calms the mind, lowers stress

Get moving! Exercise and expressive movement guided from within

Dance and sing more…be guided from within

Get 30 minutes of exercise each day, mix of cardio and strength training

Exercise outside for fresh air and sunshine vitamin D

Exercise (and dark chocolate!) release endorphins – a feel good mood transmitter

Food

Choose a whole food diet (whole grains, vegetables, fruits, nut, seeds, healthy fats, quality protein)

Include more raw food into your diet.

Limit refined sugars, flours, processed foods,
etc

Limit stimulants like coffee and alcohol

Include feel good foods & Stay hydrated

o Drink 2 litres of water per day (1 litre upon rising/ in between meals)

o Increase fluids depending on activity level and climate

o Serotonin (calmness/relaxation) whole grain carbs, kiwis bananas, pineapple

o Dopamine/norepinephrine (energy/alertness): organic meat, wild fish, nuts, eggs, organic dairy

Superfoods, supplements & herbs

Maca

Ginseng

Ashwaganda

Raw cacao

Spirulina, kelp, chlorella, and all types of sea veggies (complete protein!)

Reishi mushrooms and chaga

Rhodiola

Sleep

Rest when you feel tired

Sleep 7-9 hours per night

Create a relaxing bed time routine and keep the lights dim to promote serotonin

Spend the first 30 minutes of your day outside to promote energy

o morning tea on the balcony, meditation, gentle walk, in the garden