Cherry Goji Kiwi Smoothie for Sleep

Says my sister’s Doctor –“Kiwi is one of the fruits I’ve prescribed to my patients with insomnia (two an hour before bedtime appears to significantly improve sleep onset, duration, and efficiency) and also to help with constipation-type irritable bowel syndrome (two kiwifruit a day seem to significantly improve bowel function).”

Recipe of the Day – Sleep Smoothie

1 frozen banana
2 T. goji berries
1 kiwi
1/2 c. pitted cherries
1 c.  water, tea or coconut milk

Directions: Blend in a blender until smooth.

Word of the Day – duermo – I sleep

Tip of the Day – Kiwi certainly seems like a better option than the leading IBS drug, which was pulled from the market for apparently killing too many people. Kiwifruit also appear to benefit immune function.”

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C’s Gallo Pinto with Linzano Sauce

I came home from market with my neighbor, C, who gave me this great recipe to use with leftover beans, from Costa Rica.

Recipe of the Day – Gallo Pinto


1 c. leftover black beans, with liquid

1 green onion, chopped

1 carrot, chopped

1 stalk celery, chopped fine
1 red pepper, stemmed, seeded, and chopped
2 cloves garlic, chopped
1 c. cooked brown rice
4 T. Salsa Lizano (or Worcestershire sauce)
Handful of cilantro, chopped
4 T.  Salsa Lizano (or Worcestershire sauce)
Salt and black pepper
Handful of cilantro, chopped

Directions: Pour the oil into a large skillet set over medium heat. Add the onion, garlic, celery and red pepper. Cook, stirring occasionally, for 10 minutes. The onion should be translucent and the red pepper soft.
Pour in the beans and the Salsa Lizano (or Worcestershire sauce). Stir, and let it cook for about 3 minutes. .
Add the rice, and a little more bean liquid, if dry, and stir until well coated. Season mixture with salt and pepper. Top with a sprinkling of chopped cilantro.

Word of the Day – mercado – market

Tip of the Day – See my recipe on this blog, in the search engine for hime-made worcestershire saice, and on youtube!

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Mel’s Anniversary Orange Cake

It’s my anniversary of living here three years! Am I am vibrantly in the right place, and very grateful to be here. Time for cake!

Recipe of the Day – Amaranth Orange Cake

This Paleo Orange Cake recipe is made with 6
2 small oranges
4 large eggs
¾ c. honey
2 c. amaranth or other gluten-free flour
½ tsp.  salt
1 tsp. baking soda

Wash the oranges and simmer whole (peel and all) for 1 ½ hours, or until soft. Place whole oranges (peel and all) in a food processor and blend until smooth. Pulse in eggs, honey,  flour, salt, and baking soda until well combined.
Pour batter into a greased 9 inch round cake pan.
Bake at 375 F for 40 minutes, until a toothpick stuck in the center comes out clean.
Cool in the pan for 2 hours.

Word of the Day – anniversario – anniversary

Tip of the Day – Do it with lemons, yum!

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Chayote Apple Side Dish

I was watering under a huge ornamental tree, where the birds eat the berries, when I noticed a vegetable on the ground. What? A chayote squash! i looked up, and not only had the chayote vine grown up and amidst the ornamental, but the maracuya – passionfruit, as well! It looks like a strangehealthy hybrid tree growing tiny berries, passionfruits and squash!

Recipe of the Day – Chayote Apple

1 T. coconut or olive oil

1 clove garlic, minced

1 chayote squash, cut into 1/2-inch strips

1 green apple, chopped thin

1/2 tsp salt

pinch ground black pepper to taste

1/2 tsp. coconut or other sugar

1/4 tsp. red pepper flakes

1 T. apple cider or coconut vinegar


Heat olive oil in medium skillet over medium-high heat. When oil is hot, add garlic, apple, squash, salt, pepper, sugar, and red pepper flakes. Stir together and cook 2 to 3 minutes.
Add vinegar and cook 2 to 3 minutes longer, until the squash is slightly wilted, but still firm and crunchy. Taste, and add more salt or sugar if needed.

Word of the Day – sopresa – surprise

Tip of the Day – Chayote is a strange, watery squash. Only use one clove of garlic, no more,

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Pumpkin Pear Salad With Saffron Vinaigrette

A reader writes on the way to maintain a good sleep pattern in your life – ”
“I do everything I can to make sure I sleep – I get up really early, exercise, eat healthy, meditate, stick to an evening schedule, cut off caffeine very early (there’s a free Iphone app called UpCoffee that can track your caffeine and tell you when you’re about to get to the point where sleep is impacted). I also have soft sheets and a comfy bed because I really really want to sleep badly. And no light in the bedroom – not the window, not a lighted alarm clock, nothing.

Probably an overshare but I really value my sleep. The one thing that still can keep me awake is fear of not sleeping!”

Recipe of the Day – Pumpkin Pear Salad

4 c. greens, washed, dried
1  pear, halved lengthways, cored, cut in slices

2 sprigs fennel
1 T. red wine vinegar
4 slices gluten-free crusty bread, to serve

Heat the oil in a toaster oven or broil. Add the pumpkin and cook, uncovered, for 2-3 minutes each side or until golden and tender.Place on a plate lined with paper towel.
Add greens and pear to the bowl, toss lightly. Add fennel to decorate. Top with pumpkin.

saffron vinaigrette –

Juice of one lemon
1 tsp. Dijon mustard
1 tsp. coconut  sugar or sweetener of choice

Pinch saffron
1/4 c. olive oil

Freshly ground pepper, to taste

Directions: Combine lemon, mustard and sweetener, by hand or in a mini food processor, Add the saffron. Then slowly add the oil in  a stream to mix. Season with pepper to taste.

Word of the Day –  azafrán – saffron

Tip of the Day – I find saffron a difficult spice to use, so taste and use sparingly.

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Sleep Survival Kit

My daughter made her brother. great birthday gift – a sleep kit to keep by his bed, for the sleepless nights of a  21-year old. Good one, huh?.



sleep gummies : L-theanine,

cbd pen

kava kava tea

Word of the Day – dormir – to sleep

Tip of the Day – As with herbal products, you take one for awhile, then take a break from it, or alternate with the others. Don’t take them all at one time,

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Walnut Chili Dip

“My meditation master looked at my seat and laughed, “What time are you leaving to teach yoga, Dorothy?” “In eight minutes” i answered. “Oh, you want my seat?” I said, jumping out of the shaded seat to offer mine to him. “Of course! Anything for my meditation master.” At that he started to tell the story of a meditation master, of course, and his ability to go into that emptiness, that space of nothingness and love, at any second. And he gave me some parting words. “Anything outside of that emptiness is illusion, is grasping, is clinging.” Wow.

Recipe of the Day – Walnut Chili Dip


1 c. walnuts

1/2 c. peppers of choice

2 T.Braggs Amino Acids or soy sauce

2 tsp. chili powder

Directions: Put all in your food processor and blend until desired chunkiness.

Word of the Day – silla – seat

Tip of the Day – Make this dish a mainstay in your diet, if you like it. It’s so amazing for you.

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Herbal Pain-Relief Shots

Clients and family were describing my reiki session. I think they forgot I was in the room. I was stting in the floor, and looked down when they started talking. The teenager said, “Wait, it’s really not reiki.” The others chimed in. “Yes, it is. She lays her hands on you. She opens the chakras.” Another added, “She sees and reads your aura. She reads it and sees colors and pain. And heat.” “But mostly it’s clairvoyance,” the Dad interjected. “She goes out of her body, That’s the Shaman training,” my friend said.  They all became silent, I think they were deciding what to share. But I couldn’t have done a better job explaining it myself. Every session is so different. And honestly, sometimes I’m super quiet and still. in it’s simplest form, it’s the “laying on of hands.” But they sure were open with each other, talking about it all. What a great family!

Recipe of the Day – Pain-Relief Shots

1 tsp. dried kratom

1 tsp. liquid valerian

1 tsp. liquid passionflower

1 tsp. dried chamomile flowere

1 tsp. dried nettles

1 pot water

Directions: Put the dried herbs in a tea ball or tight-meshed sieve. Bring water to almost a boil, the. turn off heat. Pour water over herbs snd let steep for twenty minutes. Add the liquid herbs amd stir. Pour into dark-colored bottles and store in a dark, cool place, away from the sun. Drink one shot as needed for pain.

Word of the Day – dolor – pain

Tip of the Day – Make this recipe when you’re not in pain. That way you will have them when needed.

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Aloe Foot Lotion

I was gifted with a bottle of ORMUS, from the amazing alchemist here in town. I don’t take it every day, only when i need a little help balancing my body and going into a wide, wide space of meditation. Perhaps every three days I take a capful. In-between, I hold the bottle, and immediately get the loving, expansive effects from the whole bottle! The creator laughs about that, as he knows I want to make the bottle last, bu t it’s actually quite amazing!

Recipe of the Day – Aloe Foot Lotion


1/2 c. oatmeal

4 T. aloe vera gel

1 T. coconut oil

Directions: Stir together and rub all over tired feet. Sit for 10 minutes with your feet up and reating on a pillow, abd then rinse with warm water.

Word of the Day – pies – feet

Tip of the Day – Do this after you’ve scrubbed your feet with a  pumice stone to make your feet super soft!

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Avo Creamy Chipotle Sauce

Hey, don’t be peeing on my bike tire,now.” I said to Beenie, Tiko’s sleepover. I had it on the porch and he was peeing on the pillar. So nice for Tiko to have a friend over, huh?

Recipe of the Day – Avocado Chipotle Sauce


  • 1/2 c. almond butter or almonds, ground to a paste
  • 1/4 c. Almond milk
  • 1/2 avocado
  • 1/8-1/4 cup marinara or spaghetti sauce
  • 1 clove Garlic
  • 3/4 c. Water
  • 1 T. Lemon juice, fresh
  • 1/2 lb. Spaghetti, whole wheat or zucchini pasta
  • 1 T. cilantro chopped


  1. Place the almonds, almond milk, water, avocado, garlic clove, and lemon juice in a blender and process until smooth. Warm with the marinara sauce over a low heat. Season with salt and pepper.
  2. Shred zucchini or Boil pasta according to the instructions on the box. Drain and place in a large bowl.
  3. Pour chipotle sauce over pasta and mix well.
  4. Serve with chopped cilantro on top.

Word of the Day – pipí – pee pee

Tip of the Day – For an extra creamy sauce use blanched almonds instead.