Hibiscus Tea

Ingredients:

• 1/2 cup of dried Hibiscus flowers

• 8 cups Water

• Optional: If you prefer, add a sweetener of choice. (I like to use a dropper of liquid Monk Fruit if I want to add sweetness)

• Optional: Change the recipe up by adding ginger, a cinnamon stick, bergamot green tea, lime juice, or even coconut milk

Directions:

Bring water + Hibiscus flowers to a boil. Once it starts boiling, turn off the burner and cover the pot. Add optional items such as ginger, a cinnamon stick, or lime juice and steep for 15-20 minutes. Strain the tea and serve it over ice.

Oat-Milk Recipe

1. 1 Cup rolled oats (not quick oats) and organic gf oats are best

2. 4 cups cold water (colder is better)

3. 1-3 tbs maple or 1-2 soaked dates

4. 1 tsp vanilla (or a little more)

5. pinch of salt

In 3 easy steps, you’ll have delicious oat milk in no time :)

1. Blend all the ingredients. Add the oats, water, and any additional sweeteners to a high powered blender. Then blend for 20-30 seconds (make sure not to over blend).

2. Strain the mixture. Pour it through a nut milk bag or thin towel or t-shirt!! over a large mixing bowl or pitcher. You’ll want to double strain the mixture to make sure all the sediment is removed.

3. Store the oat milk. Transfer the oat milk to a sealed (glass) container and store it in the fridge.

The number one complaint of homemade oat milk is that it’s slimy. So are a few tips! 

• Use ice cold water: heat can make the oats more starchy and gummy (just think what happens when you make oatmeal), so use ice cold water or swap a cup of water for ice cubes when blending.

• Don’t overblend: if you blend the ingredients too long they’ll start to warm, and you’ll run into the same problem I just mentioned above. Don’t blend for more than 30 seconds.

• Strain well: strain through a high-quality nut milk bag with a very tight weave. OR a towel or tshirt even. I hardly have any sediment in mine when I use a nut milk bag (see link below for which one) but you could use the dish towels as well. Just don’t use a strainer or cheesecloth as it’s not tightly woven enough.

• Don’t over squeeze: as you’re straining and squeezing the oat milk in the nut milk bag, be gentle. You don’t want to squeeze firmly like you do with almond milk as you’ll squeeze out more of the starchy compounds.

How to make oat-milk the least slimy:

If you’d like to go a step further and make your oatmilk the least slimy possible, there’s one more trick: enzymes.

That’s what Oatly uses to make theirs!! SO: digestive enzymes. Do you have some?

• Added oats to a bowl and covered with an inch of water.

• Opened two capsules of digestive enzymes and stirred those in the bowl with oats and water, then let it sit for 15 minutes.

• Strained the mixture over the sink and rinsed it well with water from the faucet.

• Transferred the washed oats to the blender along with 4 cups of cold water.

• Blended the oats for 20-30 seconds.

• Strained the oat milk through a nut milk bag.

• Stored the oat milk in a sealed glass container in the fridge.

What to do with leftover oat-pulp:

You can add the leftover oat pulp to cookies, granola or your smoothie for a nutrient boost! You can also pamper your skin with the oat pulp and create a face mask or add it to a bath.!!

Fire Cider Recipe

Ingredients:

• 3-5 cups raw unpasteurized apple cider vinegar (enough to completely cover ingredients in a jar)

• 1/2 cup peeled and chopped ginger

• 1/2 cup peeled and chopped garlic

• 1/2 cup peeled and chopped horseradish

• 1/3 cup peeled and chopped turmeric (can use 1 tablespoon turmeric powder as substitute for fresh)

• Zest and juice of 2 lemons

• 1 onion peeled and chopped (optional)

• 1-2 hot peppers of choice chopped

• 3 tablespoons chopped parsley

• 2 tablespoons chopped (fresh or dried) oregano (can also use 1/2 tablespoon oil of oregano as substitute) 

• 1 tablespoon chopped (fresh or dried) rosemary

• 1 teaspoon black pepper

• 1 teaspoon cinnamon

• OPTIONAL: 3 tablespoons raw honey (I like manuka honey)

Instructions:

Place all ingredients (minus apple cider vinegar and honey) into a clean, sterilized large mason jar.

Pour apple cider vinegar over the top and make sure it covers all ingredients. Place cheesecloth or unbleached parchment paper over the top of the jar, and then seal tightly with metal lid. Shake well.

Let tonic sit on counter for 2 weeks to 1 month, shaking a few times per week.

Strain mixture into a new, clean jar using the cheesecloth or a small metal strainer, making sure to get as much liquid through as possible. Add honey if using and mix well.

Store in refrigerator and enjoy for up to 1 year.

Get the most out of your fire cider:

1. Drink as a morning shot to get your digestion going (can be mixed with filtered water)

2. Mix with oil of choice for a tangy, spicy salad dressing

3. Use as a mixer for a “mocktail” or cocktail

4. Mix with tea of choice for a warming beverage

5. Add to marinades

Blueberry Banana Nut Smoothie

Ingredients: 

1 cup frozen blueberries2 tbsp. almond butter2 tbsp. pumpkin seeds2 tbsp. chia seeds2 tbsp. hemp seeds4 whole walnuts3 whole brazil nuts1 banana (I prefer when it’s frozen)1 tbsp. extra-virgin coconut oil1/2 cup unsweetened almond milk1 cup waterAlso add plenty of cinnamon

Instructions:

Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled. This will be very filling, I’m sure, so you can either share it or drink for breakfast and then the rest later in the day. Such fantastic nutrition for you!

Glorious Green Smoothie

Ingredients

• 2 cups dark leafy greens

• ½ cucumber, roughly chopped

• ½ avocado

• 1 teaspoon (or more) grated ginger

• 1 tablespoon mint leaves

• ½ cup blueberries

• 3 tablespoons pumpkin seeds

• 2 tablespoons hemp seeds

• 1 tablespoon chia seeds

• Juice of ½ lemon

• 2 cups filtered water

Directions

Step 1 Pop all of these beautiful ingredients into a blender and blend until smooth.

Step 2 Divide into two glasses and enjoy with your favorite person! ; ) OR save the other glass for later…..

Golden Milk

Ingredients

• 1 cup unsweetened coconut, rice, or almond milk

• 1/4-1/2 teaspoon turmeric paste (or just add powder OR, if possible, freshly peeled and grated turmeric)

• 1 teaspoon coconut oil

• Few shakes of freshly ground pepper

• Generous dash of vanilla

• Raw local honey or maple syrup to taste

• Sprinkle of cinnamon to taste

Golden Milk is flavored by black pepper, which enhances the absorption and the anti-inflammatory effects of the turmeric.  Plus, black pepper contains a number of essential nutrients, including manganese, vitamin K, and iron; it is often used to calm digestive issues.  The coconut oil helps your body actually absorb the nutrients from the other ingredients; plus it tastes great!

Whole food breakfast Smoothie

 (Inspired by Dr Mark Hyman)

Ingredients:

• 1 Cup frozen blueberries

• 2 tbsp. almond butter

• 2 tbsp. pumpkin seeds

• 2 tbsp. chia seeds

• 2 tbsp. hemp seeds

• 4 whole walnuts

• 3 whole brazil nuts

• 1 or 1/2 banana (i prefer when it’s frozen)

• 1 tbsp. extra-virgin coconut oil

• 1/2 cup unsweetened almond milk

• 1 cup water

• Plenty of cinnamon

Instructions:

Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled.

Fast and Easy Matcha Smoothie

Ingredients:

• 1½ cups coconut water OR coconut milk

• 2 hand fulls baby spinach

• 1 frozen banana

• 1-2 teaspoons matcha green tea powder depending how strong you like it

• 1 teaspoon vanilla and cinnamon

• 1 cup ice

Directions:

Put all ingredients in a blender and blend until smooth.

Matcha Latte

Ingredients:

• 1 teaspoon high quality matcha

• 1/2 cup hot water (hot, but not quite boiling)

• 1 cup cashew milk

(*optional: add 1 heaping teaspoon vanilla bean ghee, if you want to make it brain boost style!)

Directions:

1. First, mix 1 teaspoon of matcha with 1/2 cup hot water in a little bowl and whisk it up until all clumps are gone. If you are using ghee, add it in at this time to let it melt before blending.

2. Pour the matcha and water contents into the high speed blender along with 1 cup of cashew milk. Blend on high for about 20 seconds.

3. Drink it hot OR pour over ice and enjoy!

 I hope you all enjoy this matcha latte recipe, let me know you have any questions!

Cashew Milk

Ingredients:

• 1 cup raw cashews (soak overnight)

• 4 cups filtered water

• 2-4 tablespoons raw honey (OR the other sweeteners I mentioned above)

• 1 teaspoon vanilla extract

• small pinch of himalayan pink salt

**use more or less honey depending on how sweet you want it, I recommend using 2 tablespoons, then tasting and adding more if needed.

Directions: 

1. Soak cashews in enough water so that they're completely submerged. You'll want to let them soak at least six hours, or overnight.

2. Drain the water from the soaked cashews and give them a rinse. Add the soaked cashews to your blender with 4 cups of filtered water, 3 tablespoons honey, 1 teaspoon vanilla extract and pinch of salt.

3. Blend on high for 30 seconds to 1 minute until creamy.

4. Using a nut milk bag or cheesecloth, pour the milk into the bag/cloth and squeeze out all the liquid (that's your milk) so that you only have pulp left. You can save the pulp to use in recipes. Sometimes if i blend it well enough i don’t even squeeze out the milk and just leave it as is all together which makes for a much richer creamier and thicker beverage. Once again, personal preference!

5. Store milk in an airtight jar for up to 5 days in the refrigerator.

Spicy Chocolate Smoothie

Ingredients

• 1 heaping teaspoon of raw cacao power (and cinnamon—also add ginger, pinch of turmeric, and fresh ground black pepper- yes do it)

• 1 cup vanilla unsweetened almond or coconut milk

• 1 and 1/2 Tbsp OR 1/4cup (gluten free) oats (can be soaked or not)

• 1/2 medium-sized banana, frozen or room temperature but not overly ripe (save those for banana bread)

• 1 tablespoon freshly ground flax

• 3 tablespoons hemp seeds

• 2 tbsp water

Instructions

Heat the almond/coconut milk. (Microwave or stove top) until the mixture is warm. Add to blender. (do NOT boil)
Add the oats, banana, hemp, flax, water and approx. a fifth of the almond milk to your blender. Add in an extra splash of cold water if you think the liquid is too warm or too thick. 
Blend on high for a minute until the oats and seeds have been completely incorporated.
While blending, further heat the rest of the almond/chocolate mix until hot, but not boiling.
Pour the blended oat mix into your cup, stir in the almond/chocolate mix and serve.

Warm Apple Smoothie

Ingredients

• 1/2 lemon

• 2 cup (warmed) water

• 1 green apple, roughly diced

• 2 handfuls of baby spinach

• 1-inch ginger, peeled (or powder if you need)

• 1 Tbsp cinnamon

• Scoops protein powder that you have been using

Directions

Juice 1/2 a lemon and pour the juice into a blender
Add the (WARMED) water, apple, spinach, ginger, cinnamon and protein powder and blend until very smooth.
You can enjoy at this apple cider smoothie at room temperature or warmed with the water you add.

Spicy Chai

Ingredients

• 1 cinnamon stick

• 6 whole green cardamom pods

• 6 whole cloves

• 1 (1-inch) piece ginger root, peeled and thinly sliced

• 4 whole black peppercorns

• 3 cups water

• 2 single-serve black tea bags or 1 tablespoon loose black tea (Darjeeling is good)

• 2 tablespoons of sweetener or less depending on taste and what type of sweetener you use. Stevia, monk fruit sweetener, real maple syrup, or raw honey all work, choose depending on preference and health issues.

• 1 cup low-fat milk (or almond, rice milk)

Directions

1. Place cinnamon, cardamom, cloves, ginger, peppercorns and water into a small pot and bring to a boil.

2. Cover, reduce heat and simmer for 5 minutes. Remove from heat and set aside to let steep for 10 minutes.

3. Return pot to the heat and bring to a boil.

4. Remove from heat, add tea, cover and set aside to let steep for 3 to 5 minutes.

5. Strain through a fine mesh sieve, discarding solids, then return liquid to the pot.

6. Stir in sweetener and milk and heat over low heat for 1 minute.

Mint Lassi

Prep Time

5 minutes

Yields

2 people

Ingredients

• 1 teaspoon ground cumin

• Dash of black pepper

• 1 cup plain yogurt

• 1/2 cup loosely packed fresh mint leaves

• 1/2 teaspoon salt

• 2 cups water

Directions

1. In a skillet, dry roast cumin and black pepper.

2. Stir frequently, until the aroma is released.

3. Combine cumin and pepper, along with all the other ingredients, into a blender.

4. Mix at high speed until mint leaves are well blended.

5. Serve.

Notes

This is a drink used in Indian culture to aid in digestion. Traditionally they use black salt which can be found in Indian food markets. For a different taste ground cardamom or ground fennel in place of the cumin. Try different types of yogurt: cow, sheep, goat or soy.

Immune-boosting Green Tea Latte

Ingredients

• ½ tsp matcha green tea powder (most health food stores carry it)

• Pinch cinnamon (to your liking)

• 2 TBS Boiled water

• 1 cup Almond, Rice or Hemp milk (I often use Coconut Milk or my homemade almond milk). Note: Don't use dairy milk as it actually blocks the absorption of the beneficial parts of the green tea!

• 1 or 1/2 tablespoon pure coconut oil (optional but I always add it, so many good reasons why we need it.)

• ¼ tsp vanilla extract

• ½ tsp raw honey or stevia to taste (optional)

Directions

1. Whisk together the matcha powder and cinnamon with the water until fully dissolved.

2. Meanwhile warm the "AMOC" (Alternative Milk Of Choice) in a saucepan until hot, but not boiling. Pour in the green liquid and the vanilla extract. Next using a handheld immersion blender OR place all in a blender (or shake vigorously if using a hand held bottle), blend the tea & milk till fully incorporated, since the milk is warm it should just naturally froth up. Taste, and add preferred sweetener if too bitter (this will depend on the type and grade of matcha you have)

3. Pour into a mug and enjoy.

Heart Healthy Smoothie

Ingredients

• 1 and 1/2 cups frozen strawberries

• 1 cup coconut milk

• 2 large leaves collards, kale, or chard, ribs removed, leaves torn into large pieces

• 2 tablespoons unsweetened raw cacao powder

• 2 tablespoons coconut milk or more to taste

• 2 tablespoons virgin coconut oil or flax oil (optional)

• 1 tablespoon chia or hemp seeds

Directions

1. In the jar of a blender, combine the strawberries, coconut milk, greens, cacao powder coconut milk, oil, seeds and puree until smooth.

2. Add more coconut milk to taste and serve.

3. If your fruit isn't frozen, just add some ice cubes.

Note: Flax oil should never be heated, as it turns rancid when heated.

Ginger Lemon Tea

Ingredients

• 8 cups water

• 4 oz ginger root sliced

• 2 lemons, peel only

• 1/4 c raw honey or Stevia

Directions

Bring water to a boil. Add ginger root, lemon peel, honey and let steep for at least one hour. Stir in sugar until dissolved and then strain. Can be served hot or chilled.

Cucumber Water

Prep Notes

• For extra flavor garnish each drink with a mint leaf or wedge of lime.

• For a crisp taste add a handful of mint leaves when blending.

Ingredients

• 1 large cucumber

• 3 cups water

Directions

• Peel cucumber and slice in half, length wise.

• Scoop out seeds with a spoon.

• Cut cucumber into chunks.

• Put cucumber and water into a blender and puree.

• Serve immediately.

Notes

Almond Milk

Ingredients

• 1 cup raw almonds

• 4 cups water

• 1 tablespoon pure vanilla extract or one vanilla bean, split

• Pinch of pink himalayan sea salt

• 1 tablespoon coconut oil (optional but encouraged)

Directions

1. Cover the almonds with water and soak overnight. 
2. Drain and rinse the almonds. Blend them with the water, vanilla and coconut in a high-powered blender until pureed.
3. Squeeze the pulp through the nut milk bag.

Notes

I was inspired to post this after a great talk with Treasure, a friend/artist who's work i've been following for at least 10 years. So in her honor I am sharing this one and also because clients often ask me about this as well. This is one of my easiest and favorite healthy gut recipes i've been making for many years. I've also used other nuts or seeds in place of the almonds. It's fun to play around with. Soaking means they sprout enough to boost nutrient density and easier digestibility (yay!). Plus it's fun and economical. 

Check out Treasure's work here: http://treasurefrey.com/