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One of my favorite things about being on the broth train is how easy it can be to make an awesome meal, like Erin’s mmm-Chicken Soup! I admit prepping the broth can be a bit time consuming, but once you find a method that allows you a constant supply of broth, meals are deliciously streamlined. ANYONE CAN EAT THIS SOUP AS OFTEN AS THEY LIKE EVERY DAY. Maybe I spice it up a little with some cayenne, avocado, fresh herbs or add even bolder flavors like fish sauce, coconut aminos & ginger.
I just can not get enough chicken soup. Here is my basic, make you say “mmmmmchickenmmmm” just can’t get enough of Erin’s Chicken Soup. This soup, is loaded with tons of Real Salt, which makes it mineral rich and flavorful. I enjoy mine with a probiotic beverage like blueberry water kefir soda on the side–this is my idea of a good time. I know that this soup tastes especially awesome after a sweaty workout or for those avoiding sugar.
You can substitute all kinds of greens in this soup: bok-choy, kale, swiss chard, mustard greens…. HOWEVER, my go to is plain old green cabbage. This soup will give you a very new appreciation of the tasty satisfying sweetness I love about green cabbage. Plus cabbage is cheap. It can last in your fridge for days upon days (even unwrapped with a big chunk cut out of it as I can be known to do) and like the other veggies I put in: mushrooms, carrots & onion, cabbage is loaded with vitamins. This soup is gonna make you say– mmmChicken with joy, because it tastes as good as you get to feel when you eat it. Broth it up, my dears, broth it up.
Erin’s Mmm-Chicken Soup
2 C Cooked Chicken, pulled or chopped *I mainly make this soup conveniently using the meat leftover from broth making or I roast up a few well salted chicken thighs with a little Fat at 425 for 25 minutes. To me, roasting the chicken on the side, pulling the meat and adding the meat to the soup at the end has the best flavor, plus I snack on the crispy skin and use the bones in another batch of broth. Another option is to cook the raw chopped chicken directly in the broth with the soup, if you had some chicken breasts to use up this method could be ideal.
2 C Mushrooms, wiped with a damp cloth, quartered or sliced raw 3 Carrots, peeled & sliced 3 Celery Stalks, rinsed, trimmed and sliced 1 Yellow Onion, chopped 1/4 Green Cabbage, chopped or green of choice 3 Bay Leaves (I’m obsessed and love love love the flavor of bay leaves, aka laurel) 2 Qts Chicken Bone Broth Real Salt to Taste 3 T Cooking Fat of Choice ( I use what I got and if I have duck fat I use that for sure)
Heat a sturdy pot over medium high flame then add fat to melt followed by the mushrooms. As my husband like to say, I fry ‘em up till they are golden brown. It takes around 8 minutes or so for the mushrooms to be cooked to my liking so I usually prep my other veggies at this time. If needed add more fat to the pan, enough to lightly coat the bottom along with the vegetables and add the onion and cook for 2 minutes until the onion softens.
Next add the carrots and celery and toss with the onions and mushrooms and cook for 2 minutes, this is when I usually cut the cabbage. To the pot add the bay leaves, Real Salt & the chicken broth and bring up to simmer and cook around 5 minutes or until the veggies are beginning to soften. I finish the soup by adding the cabbage and cooked chicken and taste for seasoning. Once the cabbage is cooked you have soup for your bowl, soup to share, and soup for later.
The best defense of your diet is to be prepared for snack attacks to strike. Using will power to resist cravings can be exhausting and after a while, too much resistance can wear a girl down. Enter the very easy and simply satisfying energy bar that won’t ruin your life (or if we are being a tad less extreme, ruin your diet.)
However, most energy bars are loaded with crap. Not all, mind you, but most. Weird stuff like processed salts, chemical sugar substitutes and fiber fillers lurk under those vision blocking wrappers. Low calorie they may claim to be, they often lack quality fat and are super high glycemic food substitutes that stress out your digestive system and in the long run, do more harm than good. And rarely do they taste delicious.
The energy bars that do taste good and are worth the time they take to eat & digest start with real food. This energy bar is almost savory due to zero added sweetener, but on a low sugar diet, the addition of dried mango complemented by the spices, will feel almost as naughty as taking a bath in dulce de leche.
Warning: The melted coconut butter & coconut oil has hardened to hold this energy bar together. These substances will melt again, given half the chance. On a hot day, pop these energy bars in a cooler or lunchbox for your later enjoyment, in bar versus puddle form.
Revivalist Energy Bars
1 C Coconut Oil 1 C Coconut Butter 1/2 C Toasted Coconut 1/2 C Toasted Sunflower Seeds 1 C Chopped Dried Mango 1 T Ground Vanilla Bean 1 T Ground Cardamom 1 T Ground Ginger
Gently heat coconut butter & coconut oil in dehydrator or very low oven until melted. I usually pop them in my dehydrator for a few hours and they can be held until I’m ready to make the bars. The coconut butter is dense, so the trick is to get it as soft as possible without overheating it to the point of cooking the coconut. Toast the sunflower seeds and dried coconut in a 350 degree oven for around 10 minutes, then stirring once or twice, until coconut just begins to turn golden brown. Chop the dried mango. Measure out the softened coconut butter and thin it out with the melted coconut oil for ease as you mix in all the other ingredients.
Line a pyrex dish or square to-go box with waxed paper and press mixture down evenly. The size of the pan will dictate how thick your energy bars will be, so choose accordingly. Put the pan in the fridge and allow the bars to harden for around an hour before turning them out onto a cutting board, peeling off the wax paper and cutting into bars.
How did the recipe turn out? Got any questions? Leave a comment below!
Keep on cooking!…Click through below for more real food recipes!
http://revivalistkitchen.com/wp-content/uploads/2015/09/2015_RK-1112.jpg10001000Erin Vaughan. Photography by Octavia Kleinhttp://revivalistkitchen.com/wp-content/uploads/2015/07/RKweblogo.pngErin Vaughan. Photography by Octavia Klein2015-09-01 23:06:142016-08-22 16:24:38Revivalist Energy Bars
Kombucha jello is a very nutritious, probiotic and just about pure protein. That’s an amazing combo for a yummy snack! Kombucha jello is a good pre or post workout snack. It’s also super easy to make and you only need two ingredients, Kombucha and gelatin. You will also need a mixing bowl, a whisk, and some form of jello mold to put it in. You also want to make sure you use a good quality gelatin, we love Great Lakes Gelatin. there are other brands out there, but you want to be sure to get gelatin that comes from happy, grass fed, cows.
Again super easy!!! Put one tablespoon of gelatin per two pints of liquid in a mixing bowl, then stir it up (with Bob Marley’s song in your head…little darling.) It may fizz up a bit when you stir it, that’s just the probiotic in the kombucha, it will simmer down in a minute.
Once the gelatin is dissolved, pour the solution into fun jello molds, or a shallow pyrex dish, and put in the refrigerator to set. Sometimes you may have to heat the solution to get the gelatin to dissolve, but we prefer not to heat the kombucha, as it may kill some of the live probiotic. The setting time varies, but should take a few hours or so. Then voilla!! You’ve got yourself some beautiful, yummy, jello!! If the jello does not pop out of the mold or pyrex dish, just dip it in some hot water for a few seconds and then they should slide right out.
A very fun and easy way to get kids to enjoy these too is to add a couple table spoons of raw honey, this will sweeten the deal for the kidos!
The first time I read the GAPS Diet Book by Dr. Natasha Campbell McBride her recipe for pancakes made from pureed zucchini/squash with nut butter & eggs, then pan fried, blew my mind with there simplistic awesomeness. However, I never was able to find a precise recipe for these savory pancakes so I Googled and adapted and have made these pancakes from my own trial and error.
A few things to note. These guys can be very finicky: a blender to puree doesn’t seem to work but a food processor will, a non-teflon non-stick pan is a must (be it a miraculously non-stick cast iron or a ceramic lined nonstick pan in mint condition) and while oil is very important, too much oil in the pan ends up in pancakes with a crackly lacy effect that I don’t appreciate. Controlling your heat as you fry these guys is also critical as I have burned more than my fair share of these guys.
Sadly my first crack at these savory pancakes left me frustrated and less than thrilled with the bland result. My husband and the client I made them for loved them. Whatevs. I like to add a little cinnamon to the batter base for simple pancakes, but for me, I want more flavor so I have adapted the recipe into one I love love love with the addition of spring onion and chili flakes for an exotic pancake that is the perfect vehicle to top with cold chicken and some fish sauce at lunchtime or dip into a kombu-shiitake broth. Yum.
4 small zucchini or yellow squash, peeled and de-seeded (I peel with veggie peeler, slice down the middle lengthwise and scrape the seeds out with a spoon.)
1 Cup nut-butter (I use organic almond butter, because it’s cooked. I save the raw nut butters for the spoon.)
4 large pasture raised eggs
1 T chili flakes
2-3 spring onions
Combine all ingredients in food processor and blend well. Mixture will look like a thin batter. Using a small nonstick frying pan (think something you’d fry an egg in) heat the pan over med heat. Add just enough ghee, coconut oil or lard to the pan to thinly coat the bottom. Ladle a small amount of batter into the center of the pan and allow to cook until the top is densely dotted with bubbles. Using your thinnest yet largest spatula scrape the little guy up and flip. Cook until just set about 90 seconds. Repeat, replenishing oil to pan as needed.
I fry these pancakes up as I need, preferably when I am not in a hurry and in the kind of mood that accepts the fact that I may burn one or two. But these guys are worth it. Bright flavor and craving-busting texture.
To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in (see our post about broth gear here.)
The idea behind the broth is to not only to extract the marrow, collagen and minerals from the bones & joints but a good broth is the base of many delicious meals. By consuming bone broth regularly your health will improve as your digestion is aided by all the nourishing liquid. Aches & pains will be reduced and a new level of beauty, inside and out can be attained. I know, that’s a big claim, but we’ve seen the results first hand. I believe in broth because it works for me, it works for my clients and it works for my loved ones. If you want to lose weight, look awesome and feel your freaking best, eat bone broth-based soup, breakfast, lunch and dinner and watch as you change before your very eyes.
Sounds too good to be true. I know. I had my own doubts until I felt, I saw and I understood just how powerful the traditional style foods, namely bone broth truly are. In your quest for personal greatness, having a bone broth based diet can give you the energy to kick some serious booty and look awesome in the process.
Now this broth does not come in a can, or a box. It is not shelf stable and rarely can it be purchased for a reasonable price (trust, I tried to indulge my passion with a broth based meal delivery program and man is it time consuming.) Having the right tools can really help streamline and speed up the process.
Before jumping into broth 24-7 read about Broth here. It is powerful and needs to be treated with respect! If following the full BFF Protocol you can expect to have a period of time of feeling like crap, because your body is detoxing. Don’t give up and remember that Broth is the foundation of a nourishing diet.
2 large pieces of beef shank
2 knuckle bones
2 marrow bones
Cider vinegar, sea salt, filtered water
Tip: To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in. See our blog post for a detailed list of broth cooking devices http://revivalistkitchen.com/broth-gear/
Add all ingredients to your pot or cooking device, add enough water to cover bones. For a super clear broth bring up to a boil and skim the scummy bits that float to the top and discard. If cooking in a crock-pot or are not really worried about it you can totally skip this step and your broth may be a bit cloudy, but still nourishing & tasty. Cooking times for broth depends on what device you’re cooking in. Large pot: at a low you can cook your broth up to 24 hours. Pressure cooker: 90 minutes. Vita-Clay or Crockpot: 8-12 hours and often we ladle off finished broth and top off with new bones and fresh water (and start a new batch re-cooking the first batch of bones to extract all the nutrients out.)
Octavia has a killer little dual pressure cooker and slow cooker in one by Breville, that I would say should be the investment if you are buying broth gear for the first time.
Tip: For a richer more flavorful broth brown any meat and roast any bones in a 425 degree oven for around 45 minutes to an hour. If roasting bones deglaze roasting pan with water to scrape up any tasty bits left in the pan and add to the big pot.
1 whole chicken
1 chicken neck
4-6 chicken feet
(If you can’t find feet or heads then use 4-6 chicken wings)
1 tbls Cider vinegar
1 tsp sea salt
Add all ingredients to pot, add water, bring to a boil, skim if desired and cook. I let the chicken cook until done (about 30-40 minutes), remove the meat then add the carcass back into the pot to be finished for 90 minutes in a pressure cooker, or 4-6 hours in a slow cooker, or stovetop simmer for 12hours or more. Download our chicken broth video tutorial here.
Chicken Broth is my all time favorite. I love chicken soup and prefer chicken broth above all others. I buy chicken just for broth making or using cooking leftovers or even do mixed batch broths with leftover chicken bones, a few beef knuckle bones and some chicken feet. No matter what you choose, know that smaller chicken bones cook in less time and you can have quite a flavorful soup starting with a whole chicken and some veggies and within 45 minutes of cook time you have dinner. For maximum health benefits, when cooking any meal start with a dense gelled bone broth and use that to cook your food and you are in superhero territory.
Fish broth can be delightful if done right and horrible otherwise. Thankfully it is easy to do it right. First off trust your nose: if it smells fishy long cooking will only make it smell fishier and perfume your surroundings in the process. I’d avoid making fish broth from really oily or fatty fish as they can be a bit funky for my taste. I prefer whole gutted fish, scaled and I simmer the fish until the meat is cooked and remove the meat from the bones. I add the bones back to the pot and gently simmer for 45 minutes to an hour. I love to enhance my fish broths with fennel, ginger, bay leaves, wine, citrus, horseradish, or leeks. With fish broth even at shorter cook times gel nicely, I have had a broth that I made with a snapper completely gel. Sometimes I add the meat back into the veggie and fish broth for soup or strain off some broth and cook tiny black lentils for a serve with seared fish filets on top. We have a great Fish broth recipe here.
Pork, Lamb, & Game
I have had some wonderful pork broths, and smelled some pork broths that reminded me of pee (true story and not sure why but it was a restaurant kitchen and they made it every day and it always smelled the same and it wasn’t just me that thought it.) I have made a lamb broth that smelled so gamey it kinda grossed me out and I chucked it and made other lamb broths that are out of this world. I have made the most elegant rabbit broths you can imagine. As always start with the freshest highest quality meats and bones and know that long cook times are only going to enhance existing flavors and odors. And don’t be afraid to experiment if you have the bones…….
But Wait there’s More!!!
Tips, tricks & such:
You can cook your broth with vegetable peelings and scraps for flavor. (Not old crusty ones, but fresh carrot trim and onion ends plus some celery tops, etc)
Broths love dried seasonings: mushrooms, kombu, dehydrated vegetables
I love adding lots of bay leaves to my broth
Mixed meat broths rock. Take all your left over bones from different meals, store in a freezer bag and when you get a full bag, make a mixed broth!
You can’t make good broth from bad bones. Make sure your eating high quality, organic, meat bones.
Keep the broth hot when cooking
Cool the broth quickly to help keep from spoiling. You can do this with an ice bath for the pot or a frozen metal water container (no paint or writing on container.)
Reserve the Fat for cooking. Once broth has cooled, skim off that fat cap and reserve for later.
If your meat is bad, spoiled, rancid, rotten: chuck it and chuck it now. Move on.
To make good broth you need the proper tools, at minimum a big pot and a stove. However, consistently consuming broth at every meal means a lot of broth will be consumed and with only a pot, no matter how big it is, your broth making experience will quickly grow tedious. I suggest investing in the proper gear to make broth making as streamlined as possible.
Best: A countertop pressure cooker/slow cooker duo with a stainless steel insert.
Pros: It can be left unattended Multiple Settings Low Toxin exposure through stainless steel Does not heat up your kitchen when in operation Easy To Clean
Cons: $$$ Takes up Counter Space Limited Volume Capacity Does Not Boil For Skimming
Good: Vita-Clay or Clay insert slow cooker
Pros: It can be left unattended Doubles as rice cooker Low Toxin exposure through clay insert Does not heat up your kitchen when in operation Easy To Clean Decent Customer Service Replacement Parts avail for $$ Easy Open during operation
Cons: $$ Takes up Counter Space Very Limited Volume Capacity Does not boil- cannot skim broth Lots of parts that can be broken or lost- cord is separate, clay insert is delicate
Good: Stainless Steel Pressure Cooker
Pros: Quick cooking Versatile Available in large volume Easy to Clean Easy to Use Relatively Inexpensive Can bring up to a boil lid off to skim
Cons: Operator Error can end in explosions Cannot be left unattended Intimidating to use the first few times Can be noisy Takes awhile for the pressure to fall/not easy open
Good: Large Stainless Steel Pot
Pros: Versatile Durable Easy to Maintain Many Kitchens already have one
Cons: The question about leaving it unattended is not ‘can you’, but ‘should you’. I have seen restaurants with a giant burner and a giant pot leave stock simmering overnight, then locking the door and turning off the lights behind them without a care in the world, every single night. I personally have set off my carbon monoxide detector in the middle of the night while making 10 GAL of Broth in my big pot. It also can make your kitchen seriously hot and steamy to have broth bubbling, no matter how gentle the simmer, which can be good at certain times (making my turkey stock in a big pot and baking pies, in the days building up to Thanksgiving, is my jam).
Options that work but are not so great: Sorry guys but a lot of Crock-Pots have lead in the liner. Non-stick or Teflon lined pans leach chemicals into food and aluminum cookware also contaminates your food with unhealthy heavy metals. You can tell an aluminum pot by weight: if it’s light for it’s size it’s more than likely aluminum. Price is another indicator. Aluminum is cheap while stainless steel packs some serious heft both in weight and has a higher price tag to go along with it.
The idea behind the beef broth is to extract the marrow, collagen and minerals from the bones & joints. A good broth is the base of many delicious meals. By consuming bone broth regularly, your health will improve as your digestion is aided by all the nourishing liquid. Aches & pains will be reduced and a new level of beauty, inside and out, can be attained. Read all about the benefits of bone broth here.
Start with some nice, quality, grass-fed beef, knuckle bones, marrow bones, and beef shank. You can either make the broth from uncooked bones.
Or, for a richer more flavorful broth, brown the meat and roast bones in a 425 degree oven for around 45 minutes to an hour. You can also drizzle with olive oil and and sea salt before roasting.
If roasting bones, deglaze roasting pan with filtered water to scrape up any tasty bits left in the pan and put over medium heat right on the stove. Presto!
Then add the deglazed bits of yummy and water to the pot you’re cooking the broth in, add sea salt and splash in that apple cider vinegar!
Now you’ll want to cook the bones for about 20 minutes or so. You will begin to see scummy bits that float to the top. This is just coagulated blood. You will want to skim this stuff out of the pot.
Feel free too add some carrots, celery, and onion to the pot for extra flavor. But you can also just cook plain old bones, it still has a yummy flavor.
Cooking times will vary on what method you use to make your bone broth(see our post on broth gear here.) Stove top can take 12-24 hours. Vita Clay or Crock pot can take 5-6 hours. The quickest, and in my option the most efficient, is the pressure cooker that takes about an hour or 90 minutes.
Once the broth is finished you’s want to place it in a glass container and let it cool down before putting it in the refrigerator. After it’s been refrigerated the fat and broth will separate, the top layer is the fat, you will want to reserve that for later recipes to come…
2 large pieces of beef shank
2 knuckle bones
2 marrow bones
splash of cider vinegar, sea salt, filtered water
Cover bones with water, add a splash of vinegar and a spoonful of sea salt. For a super clear broth bring up to a boil and skim the scummy bits that float to the top and discard. If cooking in a crock pot or not really worried about it you can totally skip this step and your broth may be a bit cloudy, but still nourishing & tasty. If you skimmed now is the time to add any veggies or seasonings that may have be removed as you skimmed. At a low simmer in a big pot you can cook your broth up to 24 hours but I do it in 90 minutes in a pressure cooker for large batches and in my vita-clay (like a crock-pot) 8-12 hours and often ladle off finished broth and top off with new bones and fresh water (and start a new batch re-cooking the first batch of bones to extract all the nutrients out.) Octavia has a killer little dual pressure cooker and slow cooker in one by Breville, that I would say should be the investment if you are buying broth gear for the first time. Check out our post on broth gear here.
Tip: To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in.
How did the recipe turn out? Got any questions? Leave a comment below!
Keep on cooking!…Click through below for more real food recipes!
Pink Peppercorn Pork Shoulder
Mmmm Chicken Soup
http://revivalistkitchen.com/wp-content/uploads/2015/09/2015_RK-1164.jpg10001000Erin Vaughan. Photography by Octavia Kleinhttp://revivalistkitchen.com/wp-content/uploads/2015/07/RKweblogo.pngErin Vaughan. Photography by Octavia Klein2015-09-01 01:55:412016-08-22 16:33:28Beef Bone Broth
Kimchi, Kimchee, good for you and good for me. Both spellings are right, depending on who you ask and no matter the name they take, fermented foods like kimchi are the perfect addition to every meal.This recipe is more kimchi inspired due to lack of the Korean chili paste used in many traditional recipes. I use chili flakes and tomato paste and it tastes pretty awesome to me. The fish sauce adds depth, while the ginger gives it a nice brightness. After assembling the ingredients and with the addition of fermentation time, you are left with the kind of kimchee you may just scarf directly out of the jar.
Outfit your food processor, if you have one, with the slicing blade and cut the cabbage lengthwise into wedges that fit in the chute. If cutting the cabbage by hand, a larger chop is totally fine and will taste equally good, just be mindful of large chunks of the core and slice them thinner or discard. Trim, peel and cut the diakon, slice the onions and spring onions and combine all ingredients into a bowl.
Either with a kraut pounder or with your hands like in the picture, squeeze and press the vegetables until enough liquid is released to cover the vegetables. If there is not enough liquid released and you are not lightly sweating you should probably keep pounding for a little longer. If you are in a full sports sweat and you still don’t have a lot of liquid for your kimchi, you can add some filtered water to top it up but add the very minimum you need to keep vegetables submerged.
(If you are using starter or whey– see below–add it now.) Mix it up, jar it up and put the jar on a plate or dish and leave out somewhere of average room temperature (not on the toasty top of your fridge for example, unless you want a really fast, possibly explosive fermentation) and not in direct sunlight. Vegetables should be submerged under liquid and a few slices of vegetables and toothpicks or water in plastic baggies can be used if it needs but I just use screw top jars and stuff the veggies in and fill them pretty close to the top. The overflow, which makes my husband nuts but I just wipe them and rinse the tray. Don’t tighten the lid too tight and open the jars every day to burp them. Within a few days things should be bubbling along nicely. Let it sit for three weeks or so for maximum microbial benefit but taste as you go, the level of softness the vegetables develop can be a matter of personal taste. If any mold appears, something went wrong and it needs to be chucked out–100%–for sure.
2lbs organic Napa Cabbage 6T Salt 2T Tomato Paste 2T Fish Sauce 1/2 C diakon radish, peeled & cut into thin medallions 1 Yellow Onion, sliced 3 Spring Onions, sliced 1/4 C raw milk whey or fermentation starter, If desired*
*I like to use whey or a fermentation starter like Caldwell’s because: the chances of mold are highly reduced; I often have raw milk whey leftover from making kefir; ferments take less time. However I have successfully fermented non-organic but farm-y looking cucumbers in unfiltered tap water left out overnight to allow the chlorine to evaporate with no starter and it worked, so the microbial life on vegetables alone is often sufficient to get an awesome ferment going, no starter needed.
So many delicious smoothies to be made and all you need, besides the ingredients, is a blender. Ninja, Vita-Mix, or whatever you got works. If you’re making the investment in a blender I recommend going with as much firepower as you can afford, like a Vita-Mix, as the texture of foods can vary considerably depending on the quality of the machine.
Like many of the Revivalist Recipes I have some things I consider when making a smoothie: fat, protein, flavor, vitamins/minerals, texture, temperature & supplements/probiotics.
For example: raw whole milk kefir (fat, protein & probiotic), spoonful of coconut oil (fat, texture) blended with some frozen blueberries (flavor, vitamins, temperature), frozen spinach (vitamins, temperature) and a spoonful of maple syrup (flavor, minerals) for an easy breakfast smoothie that is cool, tasty, tangy, probiotic and filled with enough calories to get you through from breakfast to lunch.
When you’re dieting, the sweeter smoothies can satisfy the dark night of your souls cravings that sometimes need to be indulged, but they are a lot more helpful and way less guilty than a pint of Ben & Jerry’s kind of way. Less sweet smoothies are perfect your post workout sources of needed calories and electrolytes. Smoothies are also a great vehicle to get the good stuff in you: be it the client’s whose son enjoyed all the smoothies I made him laced with vitamins he wouldn’t take otherwise, or someone who doesn’t love the taste of fermented beverages or for people like me: who just need to STOP saying “I am too busy to eat”. Next time you feel hungry, bust out that blender and give a smoothie a try.
Blueberry-Spinach with Cashew Milk
2/3 C Spinach
1/2 C Blueberries
3-4 Ice Cubes
1 T Lucuma Powder
1 T Gelatin (Great Lakes
1 C Cashew or Almond Milk
1 T Coconut Oil
Combine all ingredients in blender. Lucoma powder is a low-glycemic vitamin & mineral rich sweeter much prized by the ancient Incas. This smoothie is a cooling fruity treat, perfect to be enjoyed on a mid day break or anytime you need a pick me up!.
Cacao-Avocado with Almond Butter & Aloe
1/2 C 100% Pure Aloe Vera Juice 1 T Almond Butter 1/2 Small Avocado 2 T Raw Honey 1 T Cacao Powder 1 T Maca Powder 3-4 Ice Cubes
Combine all ingredients in a blender. This smoothie packs some serious energy with the nutrient dense avocado & almond butter. Aloe Vera juice is a great aid to elimination, while antioxidant cacao powder provides muscle nourishing magnesium and maca powder (another Peruvian ingredient, but this one is believed to boost your libido.) This smoothie will nourish your zest for life and is a perfect breakfast on the go.
1/2 Ripe Banana 1 C Coconut Water 1/2 Coconut Kefir 1/2 C Coconut Butter 3-4 Ice Cubes
Combine all ingredients in a blender. This is great for your post workout smoothie, filled with electrolytes from the coconut water and with the probiotic boost of coconut kefir. The coconut butter adds fat & calories, along with the banana imparting energy, sweetness, vitamins & minerals. Mild in flavor, this smoothie loves to be jazzed up with spices like cinnamon or powdered vanilla bean.