Vegan Lemon Bliss Dessert: A Zesty, Creamy Plant-Based Delight

The foundation of our Vegan Lemon Bliss dessert is its luscious lemon filling, which boasts a perfect balance of tartness and sweetness. Sitting atop a nutty and crunchy base, this dessert encapsulates a myriad of flavors and textures. Let’s begin our journey into the world of vegan lemony delight.

Ingredients List

For the Base

  • 1 cup raw almonds
  • 1 cup pitted dates
  • A pinch of salt

For the Lemon Bliss Filling

  • 1 1/2 cups raw cashews (soaked for 4 hours or overnight)
  • 1 cup canned full-fat coconut milk
  • 1/2 cup fresh lemon juice
  • Zest of 2 lemons
  • 1/2 cup pure maple syrup or agave nectar
  • 1/4 cup coconut oil, melted
  • 1 tsp vanilla extract
  • A pinch of turmeric (for color, optional)

Methodology Of Vegan Lemon Bliss Desert

Methodology Vegan Lemon Bliss Desert

Preparing The Base

  1. Combine the almonds, dates, and a pinch of salt in a food processor. Blend until the mixture is sticky and crumbly.
  2. Transfer the base mixture to a lined springform pan (about 8 inches in diameter). Press it down firmly to create an even layer. Place it in the freezer while you prepare the lemon filling.

Preparing The Lemon Bliss Filling

  1. Drain and rinse the soaked cashews.
  2. Combine the cashews, coconut milk, lemon juice, lemon zest, maple syrup, melted coconut oil, vanilla extract, healthy fruits and turmeric (if using) in a high-speed blender. Blend the contents until it is smooth and creamy.
  3. Taste and adjust sweetness or tartness if needed.
  4. Pour the lemon filling over the prepared base in the springform pan. Smooth out the top using a spatula.
  5. Place the dessert in the freezer for 4-6 hours or until it sets.

Final Touch

  1. Once set, take out the dessert from the freezer and let it sit at room temperature for about 15 minutes before slicing.
  2. Garnish with some lemon zest or edible flowers if desired.

Tips And Tricks

  • Soaking Cashews: The purpose of soaking cashews is to soften them, which makes blending easier and the filling creamier. If you’re short on time, you can soak cashews in hot water for an hour instead of the long soak.
  • Lemon Zest: Always zest the lemons before juicing. Use organic lemons if possible, and make sure to wash them thoroughly.
  • Sweetness: The level of sweetness can be adjusted according to your preference. Reduce the amount of maple syrup or agave nectar if you like a less sweet dessert.

Storing Instructions

To store the Lemon Bliss dessert, follow these steps:

  1. Freezing: Once the dessert is set, you can keep it in the freezer for up to a month. If you plan to store it for an extended period, wrap the dessert in cling film or foil to prevent freezer burn.
  2. Refrigerating: If you plan to consume the dessert within 2-3 days, it can be stored in the refrigerator. This will keep the dessert slightly softer than when frozen.
  3. Serving from Freezer: Before serving, transfer the dessert from the freezer to the refrigerator for about an hour or leave it at room temperature for 15-20 minutes. This ensures the perfect consistency for consumption.

In conclusion, the Vegan Lemon Bliss dessert is a delightful amalgamation of zesty flavors, creamy textures, and crunchy undertones. The combination of health and flavor makes this a go-to dessert for any occasion. The brightness of the lemon, combined with the creaminess of cashews and coconut, creates a symphony of flavors that are bound to leave you wanting more. Enjoy!

Smart Cooking in Foil Pans: Nourishing Recipes for a Healthier You

In the modern world where convenience often takes precedence, it’s essential to find cooking methods that not only save time but also promote a healthier lifestyle. One such innovative technique is smart cooking in foil pans. These versatile and efficient tools offer a multitude of benefits, allowing you to prepare nourishing meals that contribute to a healthier you. In this article, we’ll explore the concept of smart cooking using foil pans and provide you with a collection of nourishing recipes that align with your wellness goals.

Smart Cooking

The Advantages of Smart Cooking with Foil Pans

Before delving into the recipes, let’s understand why smart cooking with foil pans is a viable option for those seeking a healthier lifestyle:

Retained Nutrients: Foil pans create a sealed environment that helps retain the natural juices and nutrients of the ingredients. This means that the essential vitamins, minerals, and flavors are preserved, resulting in more nutritious meals.

Reduced Fat and Oil: Smart cooking in foil pans often requires less oil or fat compared to traditional methods, contributing to healthier meals that are lower in calories and saturated fats.

Even Cooking: The even heat distribution provided by foil pans ensures that your food is cooked thoroughly and evenly. This eliminates the need for excessive cooking time and prevents overcooking or burning.

Easy Cleanup: Foil pans are known for their convenience in cleanup. After enjoying a delicious and healthy meal, you can simply dispose of the used foil pan, saving you time on washing dishes.

Versatility: From vegetables and lean proteins to whole grains and delicate fish, foil pans accommodate a wide variety of ingredients, making them suitable for different cuisines and dietary preferences.

Nourishing Recipes for a Healthier Lifestyle

Now that we understand the advantages of smart cooking with kitchen dance aluminum pans, let’s explore some nourishing recipes that can be prepared using this method:

1. Herb-Infused Grilled Salmon with Vegetables


  1. 2 salmon fillets
  2. Assorted vegetables (bell peppers, zucchini, carrots)
  3. Fresh herbs (rosemary, thyme, dill)
  4. Lemon slices
  5. Salt and pepper to taste
  6. Olive oil


  • Preheat the oven to 375°F (190°C).
  • Place each salmon fillet on a separate piece of heavy-duty aluminum foil.
  • Arrange the vegetables around the salmon.
  • Drizzle olive oil over the salmon and vegetables.
  • Season with salt, pepper, and chopped fresh herbs.
  • Place lemon slices on top.
  • Fold the foil to create a sealed packet.
  • Bake in the preheated oven for about 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
  • Open the foil packets carefully and serve.

2 Quinoa-Stuffed Bell Peppers


  1. Bell peppers (any color)
  2. Cooked quinoa
  3. Lean ground turkey or black beans (for protein)
  4. Chopped vegetables (tomatoes, onions, corn)
  5. Low-sodium taco seasoning
  6. Shredded low-fat cheese
  7. Fresh cilantro for garnish


  • Preheat the oven to 350°F (175°C).
  • Cut the tops off the bell peppers and remove the seeds.
  • In a bowl, mix cooked quinoa, protein of choice, chopped vegetables, and taco seasoning.
  • Stuff the bell peppers with the quinoa mixture.
  • Place the stuffed peppers in a foil pan.
  • Top each pepper with shredded cheese.
  • Cover the pan with aluminum foil.
  • Bake for approximately 25-30 minutes, or until the peppers are tender.
  • Garnish with fresh cilantro before serving.

Smart Cooking

3. Mediterranean Veggie Medley


  1. Assorted Mediterranean vegetables (eggplant, bell peppers, tomatoes, onions)
  2. Garlic cloves, minced
  3. Fresh basil and oregano
  4. Extra-virgin olive oil
  5. Feta cheese (optional)
  6. Olives (black or Kalamata)


  • Preheat the grill to medium heat.
  • Chop the vegetables into bite-sized pieces.
  • In a large bowl, toss the vegetables with minced garlic, chopped fresh herbs, and olive oil.
  • Place the seasoned vegetables in a foil pan.
  • If using feta cheese, crumble it over the vegetables.
  • Cover the pan with aluminum foil.
  • Grill for about 15-20 minutes, stirring occasionally, until the vegetables are tender.
  • Top with olives before serving.

4. Asian-Inspired Ginger-Garlic Chicken


  1. Boneless, skinless chicken breasts
  2. Soy sauce (low-sodium)
  3. Fresh ginger, grated
  4. Garlic cloves, minced
  5. Broccoli florets
  6. Sliced bell peppers
  7. Sesame seeds and green onions for garnish


  • Preheat the oven to 400°F (200°C).
  • Place each chicken breast on a separate piece of aluminum foil.
  • In a bowl, mix soy sauce, grated ginger, and minced garlic.
  • Pour the soy sauce mixture over the chicken.
  • Arrange broccoli florets and bell pepper slices around the chicken.
  • Seal the foil to create packets.
  • Bake for approximately 20-25 minutes, or until the chicken is cooked through.
  • Open the foil packets, sprinkle with sesame seeds and chopped green onions before serving.

Smart Cooking

5. Banana-Chocolate Foil Packet Dessert


  1. Ripe bananas, sliced
  2. Dark chocolate chips
  3. Chopped nuts (walnuts, almonds)
  4. Cinnamon


  • Preheat the grill or oven to medium heat.
  • Lay out a piece of aluminum foil.
  • Place banana slices on the foil.
  • Sprinkle dark chocolate chips and chopped nuts over the bananas.
  • Add a dash of cinnamon for flavor.
  • Fold the foil to create a closed packet.
  • Grill or bake for about 5-7 minutes, until the chocolate is melted.
  • Open the foil packet and enjoy it while warm.


Smart cooking in foil pans offers a wonderful way to prepare nourishing meals that contribute to a healthier lifestyle. With its benefits of nutrient retention, reduced fat usage, and convenience, this cooking method aligns perfectly with modern wellness goals. The provided recipes are just a glimpse of the culinary possibilities that await you on your journey to better health. So, embrace the world of smart cooking in foil pans and savor the delights of flavorful and nutritious dishes that will undoubtedly help you achieve a healthier you.


Best Food for Women Trying to Conceive

We both realize that a few nourishments can be very useful in imagining, however what is the best food to eat when you are attempting to consider? It appears wherever you look online you see that you ought to eat green verdant vegetables, however that is the place all the supportive information stops.

The facts confirm that green verdant vegetables do contain folic corrosive, a fixing that is basic in enormously decreasing any birth deserts in your child, yet numerous individuals don’t realize that folic corrosive has likewise been demonstrated to invigorate the female sex hormones in this way helping you to consider. Citrusy organic products, for example, oranges, lemons and grapefruit are brilliant wellsprings of folic corrosive.

It is good judgment that in the event that your body is in an extraordinary shape and feels well, at that point your odds of considering are significantly improved. You can give your body the supplements and nutrients it aches for to be fruitful and convey a solid infant full term as long as you have demonstrated truthful information. So what is the best food to eat when you are attempting to imagine? Natural food, entire wheat, vegetables and organic product are fundamental since they contain a large number of the nutrients and minerals your body needs. Vegetables, for example, peas, pumpkins, and broccoli champion as great wellsprings of nutrients, minerals and fiber. I’m certain you definitely realized that, however numerous ladies disregard the significance of having adjusted dinners guaranteeing every supper contains food from each nutritional category. At the end of the day, an apple and cheddar is not, at this point a feast.

You body likewise requires protein so as to imagine. Nourishments, for example, meat and poultry have the truly necessary protein we have to imagine a kid. Eating nourishments high in protein have numerous advantages for your body, yet they are particularly useful in decreasing the danger of creating baby blues iron deficiency, which is a condition that leaves you with almost no vitality. On the off chance that your eating regimen inclines toward the veggie lover, that can even now be sound, yet these weight control plans are commonly ailing in giving your body iron and calcium, so consider taking enhancements that give you iron, calcium and B12.

Fish is a fantastic wellspring of omega-3 unsaturated fats, which spike your fruitfulness and serve to improve heart wellbeing. Numerous ladies stray away from remembering fish for their eating regimens inspired by a paranoid fear of mercury harming as mercury stays in your framework for as long as a year. Be that as it may, specialists are currently saying that ladies can securely expend up to 12 ounces of low mercury fish every week. Low mercury fish incorporates canned fish (not tuna), tilapia, salmon, fumble, trout and haddock.

As moms to-be we appear to consistently ask what is the best food to eat when you are attempting to consider, yet we totally neglect to ask how much water we ought to devour to keep our bodies sound and hydrated. Your water admission is a higher priority than most ladies might suspect. So as to quicken your origination you ought to drink 6-8 glasses of water and regular natural product squeeze that doesn’t contain included sugar.

Nutrient savvy, zinc is the main mineral that has appeared to conclusively affect origination. B6 is rich in folic corrosive and nutrient B12 assists with retaining the folic corrosive. When looking for pre-birth nutrients, ensure that they likewise contain your indispensable unsaturated fats.


Best Food for Acne Prone Skin to Keep it Healthy

Do you know what the best nourishments are for your skin? What you put inside your body is a huge supporter of your skin inflammation. By improving your eating regimen, you should consider a to be in your skin as long as you live sound in different zones of wellbeing too. There are several brilliant superfoods that help advance clear skin. In this article I talk about 3 of my preferred ones that I am certain you can adore as well.

Food 1) Avocado

Avocados are reasonably mitigating, contain a few distinctive enhancing minerals and nutrients, are stacked with fiber to help your stomach related framework and in this manner evacuate poisons that are causing your skin inflammation, and substantially more. I appreciate avocado in my plates of mixed greens, smoothies, and obviously in guacamole. In the event that you appreciate a half to a full avocado daily, ensure you are eating an adequate measure of omega 3 unsaturated fats so as to keep the parity in thoughtfulness; this is significant for clear skin.

Food 2) Onions

Onions are a fantastic wellspring of sulfur, a wonder mineral. They are a compelling kidney chemical, permitting your body to dispense with poisons all the more viably whenever devoured. Onions and avocados go well together and make the assimilation procedure significantly simpler. Onions are additionally disinfectant. Onions flavor most food well; I love them in my morning omelets.

Food 3) Pumpkin Seeds

Pumpkin seeds are a decent wellspring of the decorating mineral zinc. Numerous individuals can see prompt improvement in the wake of expending zinc rich nourishments.

Comprehend that an eating routine comprising of an assortment of nourishments is in every case best. Be that as it may, adding the over 3 nourishments to your eating regimen on the off chance that you don’t devour them as of now, may have a noteworthy effect in your skin.

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Top Ten Foods to Balance Cholesterol Level

You might be one of those individuals who are hereditarily inclined to elevated cholesterol or perhaps you have to change your eating routine. Nourishments that lower cholesterol levels related to a solid way of life are the best method of bringing down cholesterol normally.

On the off chance that your cholesterol levels are high, you may need to take medication to diminish cholesterol, yet it is similarly essential to eat an eating routine that is solid for your heart and to take work out.

There are two sorts of cholesterol in your body. Low thickness lipoprotein (LDL), or terrible cholesterol, stores on blood vessel dividers and structures plaques, which makes them hard and restricted. This confines free progression of blood to your heart and expands the danger of coronary episode. Great cholesterol or high thickness lipoprotein (HDL) diverts overabundance LDL from the blood to the liver for removal. Cholesterol bringing down nourishments take a shot at precisely this rule, the more HDL you ingest, the less LDL you have in your blood.

1. Oats and Whole Grains. Studies directed have uncovered that individuals eating an eating routine high in entire grains are less inclined to create atherosclerosis, a phase of thickened conduits including greasy stores inside the blood vessel dividers. Entire grains and cereal are high in solvent fiber, which lessens the measure of cholesterol the body retains.

2. Fish. Fish, especially salmon and fish, give enough omega-3 unsaturated fats and HDL to bring down LDL cholesterol and pulse.

3. Olive Oil, Olives and Avocados. Unsaturated fats are useful for your heart as they help in expanding HDL. Avocados, olive oil and olives are rich wellsprings of unsaturated fats and lessening LDL cholesterol. However much as could reasonably be expected, utilize virgin olive oil for cooking.


4. Almonds, pistachios and pecans. Almonds contain plant sterols that square assimilation of cholesterol and pecans are wealthy in polyunsaturated unsaturated fats that keep veins sound and flexible. Pistachios are wealthy in selenium, a cancer prevention agent that forestalls cardiovascular illnesses.

5. Apple. An apple daily fends the specialist off. Apples give both solvent and insoluble fiber and shield your corridors from getting hard.

6. Earthy colored rice. Entire earthy colored rice diminishes your body’s cholesterol levels and is additionally wealthy in fiber and magnesium.

7. Cinnamon. Take a teaspoon of cinnamon consistently or drink cinnamon tea to lessen terrible cholesterol and triglycerides.

8. Grapes, blueberries and strawberries. These are stacked with flavonoids and cell reinforcements that keep harm from free radicals and make LDL cholesterol less harming.

9. Yogurt. Eat in any event two parts of yogurt with live societies. Lactobacillus Acidophilus and Lactobacillus reuteri help in limiting re-retention of cholesterol and furthermore present a significant level of protection from pathogens.

10. Garlic. Garlic contains a natural sulfur compound known as allicin. Aside from bringing down cholesterol levels, it forestalls blood thickening and slaughters organisms and microscopic organisms.

Elevated cholesterol levels regularly don’t show side effects at beginning periods. Whether or not you are youthful or old, lean or overweight, male or female, everybody ought to have blood cholesterol levels checked consistently to dodge issues later on.

Top Ten Best Foods for Your Hair Health and Growth

Dealing with your hair with cleanser and conditioner probably won’t be adequate for you to get hair that is extremely sound and lovely. On the off chance that you truly need to get the new, sound, and sparkling hair, you can think about your food. To put it plainly, don’t just underscore on external treatment, yet additionally accentuate on inside treatment through nutritious nourishments.

As per Dawn Jackson Blatner, RD, a dietitian from Chicago, your hair will develop around 1/4 – 1/2 inch each month. To develop regularly, the essential material of new hair, skin, and nail is the nourishment you eat. Accordingly, in the event that you eat well nourishments, your body cells will become more grounded and more advantageous both inside and outside.

Hair masters additionally state that on the off chance that you were destined to have slight hair however ordinary, you will never have thick hair in spite of the fact that you have attempted to eat anything. Notwithstanding, with adjusted eating routine that contains development motivating force protein and Fe, you may get diverse hair. Experts additionally propose purchasers to alarm for the utilization of enhancements that are commonly sold in the market to thicken or develop the hair.

The followings are 10 best nourishments for your solid hair:

1. Salmon

You can get omega 3 that is an excellent protein asset from salmon. This fish likewise contains nutrient B12 and Fe. Omega 3 is expected to fortify scalp and on the off chance that you are inadequacy in this substance, your scalp will be dry and your hair will tumble off without any problem.

2. Old green vegetables

Spinach, broccoli, and Swiss chard are significant assets of nutrient An and C. Your body needs them to deliver sebum, a sort of oil that is created by hair follicle to be regular conditioner for your hair.

3. Beans

Expending kidney bean or pea is significant for solid hair since bean doesn’t just give protein to animate the development of your hair. It is likewise wealthy in Fe, zinc, and biotin. To get the genuine advantage, a dietitian from America suggests expending three cups of peas consistently.

4. Ground nut

Ground nut from Brazil is a standout amongst other normal assets of selenium, a sort of significant minerals for your sound scalp. Pecan contains tile alpha corrosive and omega 3 to fix hair condition, while a few nourishments like almond, cashew nut, and walnuts are the basic assets of zinc.

5. Poultry meat

Truth be told, poultry meat like chicken and turkey have great protein that can make your hair more advantageous. Poultry meat likewise contains Fe that animates your body to get its advantage without any problem.

6. Eggs

Egg is extraordinary compared to other protein assets you can discover. It likewise contains biotin and nutrient B12 that are extremely basic to be excellence sustenance.

7. High fiber wheat

Since high fiber wheat contains zinc, Fe, and nutrient B, you can used to eat well wheat items like bread and grain.

8. Shellfish

Shellfish may be referred to additional as sexual enhancer, yet it is likewise valuable for solid hair. The fundamental key is its zinc as solid cell reinforcement.

9. Low fat milk items

Low fat milk items like skim milk and yogurt are basic calcium assets that are valuable for hair. These nourishments likewise contain casein and whey as two great proteins.

10. Carrot

This vegetable is plentiful in nutrient A that can assist with fixing the soundness of scalp and visual perception. It is realized that the strength of scalp is significant viewpoint for sparkling hair, hence you can add carrot to your eating routine menu or the option of plate of mixed greens drink.

Healthy Fruits to Include Fiber, Vitamins and Minerals in Diet Plan


Solid natural product smoothies are involved foods grown from the ground drinking water. Imagine the characteristic excellence of organic product flourishing in the sun and downpour. Envision natural product trees. Envision vineyards and strawberry fields. This landscape doesn’t give a false representation of the supplements.

Organic Products

Organic products are loaded up with nutrients, a large number of which contain nutrient A, C, and E. These are cancer prevention agent rich nourishments which assist keep with liberating radicals from harming cell structures. Free radicals happen normally from food being separated in the body. They are framed during the oxidation procedure.

Once in a while when an iota loses an electron in its external ring, the molecule turns into a free radical. The iota turns out to be emphatically charged in light of the absence of the contrarily charged electron. Since opposites are inclined toward one another, the decidedly charged iota or particle that is currently a free extreme will search out another electron from a fair molecule. In time this responsive procedure causes natural harm. Drink solid organic product smoothies enhanced with cell reinforcements to deal with these free radicals before they go into an exciting chain response of electron taking. Discharge that electron.

Include Berries for Vitamin C in Diet

A few instances of natural products with cell reinforcements are watermelon and mangoes, loaded up with Vitamin A. Kiwis and strawberries are a decent wellspring of Vitamin C. Blackberries, blueberries and mangoes are advanced with Vitamin E.

The transmitting sun can hurt the film of your skin cells. Again we should shield our manor with cancer prevention agents, diminishing the opportunity for demolition of DNA in our skin cells. Besides the splendid sun, internal unsettling influences to our skin can happen, for example, skin break out.

Strawberries for Balancing the Cholesterol

Acting the hero are strawberries, a decent wellspring of salicylic corrosive Externally, strawberries alleviate sun consumption. They help dispose of dead cells and clean our pores. Whenever applied and blended in with water, you should channel the water. Unfiltered faucet water can hurt your skin.

There is a high chlorine level that dries our faces, causes chipping, and stopped up pores which again lead to skin break out. Subsequent to ingesting strawberries, they move in the direction of relieving dermatitis, inside. Likewise, since salicylic corrosive is an element of ibuprofen they help with cerebral pains. Another illness influencing skin and confidence is rosacea. Berries, for example, blueberries, raspberries, and strawberries reduce the consumption and tingling of rosacea.

More Fiber and Protein

Organic products likewise contain fiber. Fiber helps in absorption. Dissolvable filaments help the body by forbidding an elevated level of starch and sugar retention. Along these lines, cholesterol is brought down. Single-word – apples.

Nourish Your body By eating Vegetables

Recall don’t cook natural products (or vegetables). By getting ready nourishments through cooking over the temperature of 118 degrees Fahrenheit, the stomach related chemicals will be wrecked.

Stomach related compounds separate the food in the body with the goal that the supplements can be assimilated. In a crude nourishments diet, proteins help start the stomach related procedure. Along these lines when food is prepared and stomach related compounds are lost, our poor pancreas should stay at work past 40 hours to create more proteins. Stomach related catalysts from crude food help as solutions for skin inflammation and as a rosacea normal treatment.

Some fascinating proof has become known in the existing power of crude nourishments. In view of studies by two German researchers, Hardy Vogtman and Angelika Meier-Ploeger, natural nourishments contain more nutrients, minerals, and supplements than food sources weighed down with compost. Their hypothesis is upheld by tallying light units produced from the specific food. Each living being radiates light levels but low. Another word for this light level is biophotons. Further, these researchers accept that vitality from light is put away in DNA during photosynthesis and that light is transmitted to cells and can be consequently estimated. Their proportion discoveries – the more prominent the light vitality, the more life power. This life power at that point ingested by people and creatures makes us progressively imperative.

Go Organic

Thusly comes vibration. Every single living thing has a vibrational recurrence. Every living component is electromagnetic. Ingesting nourishments with higher vibrations, for example, natural organic products or uncooked food sources is the best for your body’s cells and frameworks. Another intriguing examination is performed with Kirlian photography, where the pictures show the electric fields of the subject. Pictures of natural and additionally uncooked foods grown from the ground show astonishing electrical atmospheres producing from the pictures contrasted with their cooked and treated partners.

Eat Healthy Food for Improved Vitality

At last, the line between life and demise is vitality. Eat nourishments with a higher solid vibration, for example, new, natural crude organic product. When eating cooked nourishments, crush new natural lemon juice upon it, to raise the vibrational recurrence. Your considerations can change vibrational recurrence too. For a ground-breaking, sound organic product smoothie, think decidedly while making the most of your beverage.

When picking your natural products, locate the natural kind. Continuously wash your organic product. Pesticide buildup is noxious. Particularly perfect natural products where the external layer would not be stripped for your smoothie arrangement like berries.

For a reviving cancer prevention agent enhanced smoothie, mix the elements of 1/2 cup strawberries, 1/2 cup mango cuts, 1/2 cup kiwi cuts, and 1/2 cup squashed ice made with sifted water.

Products of the soil will transform you. Channel your water. Drink crude natural manifestations for your sound organic product smoothies and a wonderful you.