Nov 282018

A healthy outside starts on the inside.
~ Robert Ulrich
Busy days and hectic nights can make it challenging to stick to your goals,
but with these quick and easy whole food recipes, you’ll find that it doesn’t
have to be a super time-consuming task.
The key to healthy eating is planning ahead, so one thing that I find
incredibly helpful is to make a double batch of a recipe, and use that for
leftover lunches (or dinners) during the week.
I love the motto of cook once, eat twice (or more) so you save time, but still
get to eat nutrient-dense foods that your body needs.
On the next page you’ll find a chart that shows which recipes fit the
following criteria:
฀ Gluten-Free (some have non gluten-free options)
฀ Vegan
฀ Vegetarian
฀ Dairy-Free
I’ve included recipes for breakfast, lunch, dinner, snacks and dessert so
you can experiment and find some new favorites to add to your rotation.
Wishing you Health and Happiness,
Penny Welke Certified Massage Therapist/Certified Health Coach
Please note that calories and grams of protein, carbs and fat are based on the DietMaster Pro database entries, and may vary.

Overnight Cinnamon Raisin Oats
Makes 1 serving
This recipe is Vegan Veg Gluten-Free Dairy-Free
Overnight Cinnamon Raisin Oats
* If using gluten-free oats and spices
¼ cup old-fashioned oats
½ ounce chia seeds
2 tbsp coconut milk yogurt
2 tbsp raisins

1 Apple cored and sliced
½ tsp cinnamon
1/2 cup almond milk, unsweetened
1. Place all ingredients into a small mason jar & shake until well combined. Place in fridge and let sit overnight.
3. Eat cold, or heat if desired. Enjoy!


Apple & Almond Butter
Makes 1 serving
This recipe is Vegan Veg Gluten-Free Dairy-Free
Apple & Almond Butter
1 medium apple
2 tbsp almond butter
1. Slice apple and dip into almond butter. Enjoy!


Slow-Cooker Chicken Soup (or broth)
Makes 6 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Slow-Cooker Chicken Soup
* If using gluten-free spices
leftover chicken bones
2 cups carrots, chopped
3 celery stalks, chopped
2 tbsp apple cider vinegar
1 tsp thyme
3 bay leaves
4 dashes salt & pepper
2 cups spinach
1. Place all ingredients, except spinach in slow cooker.
2. Add 6 cups of hot water. Cover and cook on low for 8-10 hours.
2. Half-hour before serving add spinach and turn to high.
4. Remove bones and serve as soup, or strain and serve as broth. Enjoy!


Baked Sweet Potato
Makes 2 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Baked sweet potato
*If using gluten-free spices
2 large sweet potatoes
2 dashes salt & pepper
1. Preheat oven to 425F and line a baking sheet with parchment paper.
2. Wash sweet potato & pierce with a fork several times. Place on parchment paper.
3. Bake for 45-75 minutes (based on size) until tender. Check for doneness at 45 minutes.


Chocolate (Avocado) Pudding
Makes 2 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Chocolate (Avocado) Pudding
* If using gluten-free spices
1 ripe avocado
2 med ripe bananas
4 tbsp cocoa powder
1 tsp cinnamon
2 tsp vanilla extract
1 tbsp maple syrup
1 dash salt
1. Add all ingredients to food processor or blender and blend until smooth.
2. Refrigerate for at least 2 hours and serve cold. Enjoy!

Penny Welke

I would like to induced myself Penny Welke I am happily married for 30 years, we have 4 children, 9 grandchildren My husband owns is own lawn care and snow removal business. I am a retired hairstylist of 30 years. I have work in salon and spa salon. I worked as cosmetologist for 30 years and Massage Therapists 11 years. In 2015 I got induced to wonderful company a easy solution how to get more fruits and vegetables to everyday, helping myself and others how to shred bad habits teaching others how live a healthy lifestyle. I love doing both profession because they go hand and hand. It was long and hard decision to give up my salon business but my heart wasn't in anymore, my heart led in direction in following my passion in Health and nutrition In 2009 my Avenue changed, deciding to take a leap of faith and started my own business. I working chiropractic office until he closed the doors than I had find place to do my massage business. Finding a place across from Red Robin behind mcmanion chiropractor and physical therapy building been there for 3 years. Having a passion for health and nutrition. Impacting people lives with my hands and impacting people and with their health. Teaching people how to live a healthy lifestyle by shredding bad habits by creating healthy habits. Seeing the benefits of getting regular massages on a regular basis. Helps with circulation Stress Headaches, Muscle tone Helps with preventing Helps improve posture, muscle tension The modalities I do is bamboo massage, deep tissue, trigger point, warm stone, myofasacia , relaxation, pregnancy massage. Using warm towels, essential oils. I customize my services and tailor each session to your individual needs. Whether you are looking to reduce stress, reduce pain, or are recovering from an injury – I am here to help you achieve your goals through therapeutic massage. I impact people lives with my hands and I impact people lives with their health. Giving them a solution to help them with their neck, shoulders and back issues. Giving them hope through massage and wellness. More and more physicians are recommending therapeutic massage for their patients as they see all the great benefits it has. I see on average of 5 or more referrals every week from the medical community. Ask your healthcare providers if they think massage would benefit you. Whether migraines, low back pain, plantar fasciitis, fibromyalgia or whatever your ailments are more than likely the pain and suffering can be helped with regular massage. Because of Juice Plus my family is living a healthier lifestyle. I thought I was somewhat healthy but learned with JP+ and Shred10 program what healthy really is! My body was going through a-lot hormone changes ended up with dermatitis, allergies in early 40’s. Suffered with IBS most of my life, dealing with diarrhea and constipation and rectal pain. Taking prescription medications for all of them. Taking handful of vitamins on market and spending tons of money on them. I know I needed a change. 4 years ago, I am thankful for my friend shared a simple way to flood my body with fruits and vegetables. So I decided to get started right away I noticed more energy, I no longer take medicines for my lBS , allergies or my dermatitis. I sleep better, I can focus better,I am regular and no retal pain, skin and hair is healthier, cravings shifted and rarely ever sick, my immune system improved, inflammation has greatly improved. I feel younger in 50’s than I did in my 30’s and 40’s. A process I was Making in Health everyday to live a healthier lifestyle, with one simple change. I am grateful for a solution to impact our Health and others giving them hope, provide families with a simple solution to use everyday and help them to live healthier lifestyle. Because of Juice Plus I will inspire and leave a legacy that impacts generations to come.

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