Inner Soil – Recipes

Fuel Your Body. Restore Your Energy. Strengthen Your Inner Soil.

The Inner Soil Recipes collection brings together nourishing meals, broths, bowls, and microdose blends designed to support circulation, gut health, clarity, and daily energy. Each recipe follows the Light of the Soil Wellness System principles: whole-food ingredients, microdose precision, steady fuel, and gentle activation.

Here you’ll find:

  • Powder-based soups and broths

  • Marty Fuel breakfast bowls

  • Recovery and calm-state meals

  • LuminRind, FungaLight, and Walnut Mash integrations

  • Quick, nutrient-dense meal formulas for any time of day

Every recipe is built to stabilize the inner soil — your gut, your blood flow, your cellular energy, and your emotional resilience.

Healthy inner soil creates a clearer mind, stronger body, and a calmer, more capable daily life.

Written by: admin
Parent Category: Recipes

🐓 Light of the Soil Chicken Livers (Steam-First Method)

Appliance: Tovala Oven
Goal: Ultra-tender livers, no bitterness, gentle on BP & digestion

🔍 Quick Verdict

YES — Ideal LOTSWS method
Steaming first:

  • Prevents overcooking

  • Preserves iron, B12, copper

  • Reduces stress response vs pan-frying

  • Improves texture dramatically

🧂 Ingredients

  • Chicken livers (trimmed, rinsed, patted dry)

  • 1–2 tsp olive oil or butter (added after steam)

  • Kosher salt (light)

  • Black pepper

  • Onion powder (optional)

  • Garlic powder (optional)

  • LOTSWS bell pepper flakes or powder (optional, microdose)

🔥 Tovala Cook Sequence (Exact Settings)

STEP 1 — Steam (Critical)

  • Mode: Steam

  • Temp: 210°F

  • Time: 6–8 minutes

  • Tray: Foil pan or Tovala tray

  • Cover: Light foil tent (not sealed)

Why it works (LOTSWS):

  • Gently firms proteins

  • Locks moisture inside

  • Prevents iron oxidation (metallic taste)

  • Calms the digestion response

STEP 2 — Finish (Choose ONE)

Option A: Gentle Roast (Most Tender)

  • Drizzle oil or add butter

  • Light seasoning

  • Mode: Bake

  • Temp: 375°F

  • Time: 5–7 minutes

  • Internal target: just cooked through, still soft

Option B: Light Broil (More “Fried” Feel)

  • Butter + seasoning

  • Mode: Broil

  • Time: 2–3 minutes

  • Watch closely — no dark crust

🧠 LOTSWS Inner Soil Analysis

Benefits

  • Iron + B12 → oxygen delivery

  • Copper → iron utilization

  • Choline → liver & brain support

  • Steam-first = lower inflammatory response

Why This Matters for BP

  • No oil shock

  • No high-heat stress

  • Stable blood sugar response

  • Supports evening relaxation (especially when paired with greens)

Perfect Trio Pairing: Broccoli • Salmon • Sweet Potato

Written by: admin
Parent Category: Recipes

🌱 INNER SOIL BENEFITS — MEAL BREAKDOWN

Baked Salmon • Baked Broccoli • ½ Baked Sweet Potato • Cottage Cheese

🍣 Baked Salmon — Inner Soil Benefits

Salmon is a premier LOTSWS repair food, supporting the foundational systems of the Inner Soil.

1. Deep Tissue Repair

  • Provides complete amino acids for rebuilding muscle, heart tissue, blood vessels, and organ systems.

  • Omega-3 fats (EPA & DHA) reduce inflammation, improve cellular membrane flexibility, and support neurological clarity.

2. Gut Lining Support

  • The healthy fats strengthen the intestinal barrier, enhancing microbial stability and reducing systemic inflammation.

3. Enhanced Nutrient Absorption

  • Omega-3s increase uptake of fat-soluble nutrients from broccoli and sweet potato (A, K, carotenoids).

4. Hormone & Mood Support

  • Important for testosterone pathways, adrenal balance, and steady mood regulation.

5. Energy Stability

  • Slow-burning protein + fats create long-lasting clarity and stamina without crashes.

Inner Soil Summary:
High-repair, anti-inflammatory, brain-supportive, and energy-stabilizing.

🥦 Baked Broccoli — Inner Soil Benefits

Broccoli is one of the most potent Inner Soil vegetables in the LOTSWS system.

1. Microbial Expansion + Fiber

  • Soluble + insoluble fibers feed beneficial gut bacteria, improving digestion, steadiness, and overall microbial diversity.

2. Sulforaphane Activation

When broccoli is cut and baked lightly, it forms sulforaphane, a compound that:

  • Activates cellular clean-up (autophagy)

  • Supports liver detox channels

  • Protects DNA from oxidative stress

  • Strengthens natural immune function

3. High Antioxidant Activity

  • Vitamin C

  • Chlorophyll

  • Beta-carotene

  • Polyphenols

Together they reduce inflammation, support oxygen flow, and enhance mental clarity.

4. Mineral Support

  • Calcium

  • Magnesium

  • Potassium

These help with nerve firing, heartbeat rhythm, muscle relaxation, and circulation.

Inner Soil Summary:
Microbe-feeding, detox-activating, antioxidant-rich, and mineral supportive.

🍠 ½ Baked Sweet Potato — Inner Soil Benefits

A perfect half-portion gives clean energy without overloading the system.

1. Slow, Clean Energy

  • Provides stable glucose release, preventing spikes that stress the adrenal system and create brain fog.

  • Ideal for post-activity recovery or consistent throughout-the-day steadiness.

2. Fiber for Microbial Health

  • Soluble fiber feeds gut bacteria, improving stool consistency and digestive regularity.

  • Supports short-chain fatty acid production (butyrate), which strengthens gut lining.

3. Beta-Carotene & Immune Support

  • Converts into vitamin A, which supports:

    • Immune integrity

    • Skin repair

    • Cellular energy efficiency

    • Eye health

4. Potassium-Rich Circulation Support

  • Helps regulate blood pressure

  • Supports healthy heart rhythm

  • Improves muscle contraction and relaxation

Inner Soil Summary:
Clean energy, gut-supportive, immune-strengthening, and circulation-boosting.

🧀 Cottage Cheese — Inner Soil Benefits

A highly underestimated Inner Soil repair food.

1. Slow-Release Protein

  • Casein protein digests slowly, delivering steady amino acids over hours.

  • Supports muscle recovery and ongoing tissue rebuild.

2. Gut-Lining Support

  • Contains glutamine, which nourishes intestinal tissue and aids gut-barrier repair.

  • Works synergistically with broccoli and salmon to form a complete amino acid profile.

3. Mineral Density

  • High in calcium, phosphorus, and modest potassium — essential for:

    • Nerve conduction

    • Bone health

    • Muscle stability

4. Appetite & Blood Sugar Regulation

  • Casein provides strong satiety, helping buffer blood sugar fluctuations throughout the day.

  • Reduces stress-induced overeating patterns by stabilizing neurotransmitter pathways.

Inner Soil Summary:
Repair-focused, gut-lining supportive, mineral-rich, and stabilizing.

🌟 FULL INNER SOIL SUMMARY OF THIS MEAL

This combination delivers a balanced Inner Soil upgrade across the LOTSWS pillars:

✔ Strong tissue repair (salmon + cottage cheese)

✔ Microbial nourishment (broccoli + sweet potato)

✔ Detox activation (broccoli)

✔ Clean, stable energy (sweet potato + salmon)

✔ Mineral replenishment (broccoli + cottage cheese)

✔ Reduced inflammation (salmon + broccoli antioxidants)

✔ Improved gut-lining integrity (salmon fats + cottage cheese)

✔ Better clarity, circulation, and mood

This is the exact type of plate that accelerated—and continues to accelerate—your transformation.

Written by: admin
Parent Category: Recipes

Snow Warrior Recovery Bowl

Inner Soil refuel for cold-weather output and post-shoveling recovery.

Base Formula (per bowl)

  • ½–¾ cup cooked oats (or warm Marty Fuel mash base)
  • 1 tbsp Walnut Mash
  • 1 tbsp ground pumpkin seeds
  • 1 tbsp berry powder (blackberry/blueberry ideal)
  • 1 Brazil nut, finely chopped or crumbled
  • 1 tsp honey or maple syrup (optional micro-sweet)
  • Pinch of cinnamon
  • Pinch of kosher salt
  • ¼–½ cup warm milk, oat milk, or water to adjust texture

Snow Warrior Potency Layer

  • ½–1 tsp LuminRind (stir in at the end, not during heating)
  • 1 tsp extra Walnut Mash if you want deeper creaminess and grounding
  • Optional: micro-pinch black pepper to enhance absorption

Quick Method

  1. Place warm cooked oats (or mash base) into a bowl.
  2. Stir in Walnut Mash, pumpkin seeds, berry powder, cinnamon, and salt.
  3. Add warm milk or water a little at a time until desired consistency is reached.
  4. Top with crumbled Brazil nut; add honey/maple if desired.
  5. Let cool slightly, then gently stir in LuminRind.

Inner Soil Effects (LOTSWS)

  • Supports circulation and warmth after cold exposure.
  • Replenishes minerals (magnesium, selenium, zinc) needed for muscle recovery.
  • Calms the gut with warm oats and walnut-based fats.
  • Provides steady, crash-free refuel energy.
  • Delivers antioxidant support from berry powder and LuminRind.
  • Promotes mood stabilization and nervous-system calm.

Microdose Strategy

  • LuminRind: ½–1 tsp per bowl (add after heating).
  • Walnut Mash: 1–2 tsp total depending on grounding needs.
  • Berry powder: 1 tbsp standard; 2 tbsp for joint/oxidative support.
  • Honey/maple: 1 tsp or less to prevent sugar spikes.

Variations

1. Extra Warmth Version

  • Add ¼ tsp ginger powder.
  • Add a tiny sprinkle of black pepper.

Best for: deeply cold days when circulation needs help.

2. Light Evening Version

  • Use ⅓–½ cup oats instead of ¾ cup.
  • Keep Walnut Mash and pumpkin seeds the same.
  • Omit honey/maple or use only a few drops.

Best for: calm evening refuel without heaviness.

3. Heavy Output Power Version

  • Add ½ tbsp Bean Boost.
  • Add 1 tbsp additional berry powder.

Best for: days with 6+ hours of shoveling or heavy exertion.

When to Use the Snow Warrior Bowl

  • After snow shoveling or cold-weather exertion.
  • After long brisk walks in low temperatures.
  • When feeling drained but not overly hungry.
  • As a late breakfast or early lunch recovery meal.

Light of the Soil Wellness System – Inner Soil Recovery Meal

Written by: admin
Parent Category: Recipes
Founder’s Soil Reboot Soup simmering on the stove, showing a rich blend of mushroom, bean, pepper, and FungaLight powders.

 

Founder’s Soil Reboot Soup

A high-circulation, inner-soil activation bowl – Official LOTSWS Founder Meal 

Base Formula (per bowl)

  • 1–2 tbsp mushroom powder
  • 1–2 tbsp bean powder (any color)
  • 3 tbsp mixed bell pepper powder (red / yellow / orange / green)
  • ¼–½ tsp liver powder (microdose only)
  • ⅛–¼ tsp garlic powder
  • ⅛–¼ tsp onion powder
  • Black pepper to taste
  • Kosher salt to taste
  • 8–12 oz hot water or broth (adjust for thickness)

LOTSWS Potency Layer

Required for Founder status:

  • 1–2 tbsp FungaLight

Supports circulation, microvascular flow, mineral absorption, immune balance, and deep “inner soil turnover.”

Quick Method

  1. Add all powders to a heat-safe bowl or mug.
  2. Pour just-off-boiling water or hot broth (8–12 oz) over the powders.
  3. Stir thoroughly until smooth, adjusting thickness with more liquid if needed.
  4. Finish with a pinch of kosher salt and black pepper to taste.

Inner Soil Effects (LOTSWS)

  • Supports deep cellular oxygenation and circulation.
  • Promotes stable warmth in hands and feet.
  • Enhances mental clarity and calm focus.
  • Activates gut microbes while staying gentle on digestion.
  • Provides steady, crash-free recovery energy.
  • Helps stabilize mood after stress-heavy days.
  • Can support deeper night-time sleep when used as an evening meal.

Microdose Strategy

  • Liver powder: keep at ¼–½ tsp per bowl.
  • FungaLight: 1–2 tbsp is an appropriate Founder range.
  • Mushroom powder: 1–2 tbsp depending on umami preference.
  • Bell pepper powder: up to 4 tbsp for vitamin C and adrenal support.

Variations

1. Circulation Boost Version

  • Use 2 tbsp FungaLight.
  • Add ⅛ tsp cayenne or spicy pepper powder.
  • Add extra black pepper.

Best for: cold days, post-shoveling recovery, or when you need strong warmth and clear focus.

2. Evening Gut-Calm Version

  • Use 1 tbsp mushroom powder instead of 2.
  • Increase bell pepper powder to 4 tbsp.
  • Add 1 tsp Walnut Mash at the end and stir until creamy.

Best for: evening meals when you want grounding, comfort, and smooth digestion before sleep.

3. Strength-Day Version

  • Add ½ tbsp Bean Boost.
  • Add an additional ½ tbsp mushroom blend if desired.
  • Add 1 tsp Kale Flake Shake.

Best for: high-output days (snow shoveling, long walks, heavy work) when recovery is a priority.

4. Winter Resilience Version

  • Add ½ tsp ginger powder.
  • Add a bit more onion powder for extra warmth and depth.
  • Add ⅛ tsp LuminRind at the end (do not boil after adding).

Best for: cold snaps, immune support days, and times of emotional or physical overload.

Why It Works (LOTSWS Snapshot)

  • Mushrooms + FungaLight support vasodilation and microcirculation.
  • Beans + liver microdose provide steady ATP, minerals, and gentle iron support.
  • Bell pepper powders add vitamin C to enhance non-heme iron utilization.
  • Garlic and onion act as prebiotic support for gut microbes.
  • Black pepper boosts absorption of key nutrients.
  • Soup temperature relaxes the digestive tract and supports absorption.

Light of the Soil Wellness System – “Small Step, Huge Change” Founder Recipe

Begin Your LOTSWS Journey

Your inner soil is ready to change. Start with hydration, minerals, real-food fuel, and a simple rhythm of breath and movement — the same routine that rebuilt Marty’s energy, clarity, sleep, circulation, and daily strength beginning October 9, 2024.

Read the LOTSWS Quick Start Guide

Which Soil Do You Need To Feed Today?

Choose how you want to nourish the soil today — inside your body or in your garden.

🌱 Inner Soil Recipes
Meals, broths, and Marty Fuel blends for circulation, gut comfort, and steady energy.
View Inner Soil Recipes
🌿 Outer Soil Recipes
Garden mixes, microbial boosters, and soil-activation formulas for vibrant beds and roots.
View Outer Soil Recipes