beverages
Electrolyte rich beverages keep us hydrated - and we all know how crucial hydration is for our overall health!
vanilla cashew “milk”
There is nothing quite like making your own alternative milk at home. Many people are intimidated by the thought of making nut and seed “milks” on their own, but you’ll see soon enough that it can be super simple.
Prep: 10 minutes
Yield: 2 servings | Serving Size: 1 cup
Ingredients
1/2 cup raw cashews
2 cups filtered water
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1 teaspoon maple syrup or honey as desired
Directions
1. Add all ingredients in a high power blender & blend altogether until perfectly smooth. Store in a glass jar with a lid for up to 3-4 days.
2. If you prefer to strain the nut substance (grit/particles) out, you can use a cheesecloth to strain the liquid into a jar.
SALTY Kiwi Recipe for constipation
Kiwis have been studied & found effective in improving constipation, especially in individuals with irritable bowel syndrome. They contain potassium, vitamin C, vitamin E, fiber, folate, enzymes (actinidin) and other beneficial bioactive compounds that not only support our microbiome, but also our hormones, neurotransmitters and muscles (intestines). Electrolytes (potassium, sodium, magnesium, chloride) in the salts, kiwis & coconut water along with fluids help to influence aquaporins and fluid transport in our colon that can aid bowel movements.
Prep: 10 minutes
Yield: 1 servings | Serving Size: 16 fluid ounces
Ingredients
2 whole kiwi fruits, peeled or unpeeled
1 packet LMNT raspberry salts or 1/2 teaspoon Redmond’s Sea Salt
2 cups (16 fluid ounces) water or unsweetened coconut water
ice as desired
Directions
1. Add all ingredients in a high power blender & blend altogether until perfectly smooth. Store in a glass jar with a lid for up to 3-4 days.
References
Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018;57(8):2659-2676. doi:10.1007/s00394-018-1627-z
Chang CC, Lin YT, Lu YT, Liu YS, Liu JF. Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pac J Clin Nutr. 2010;19(4):451-7. PMID: 21147704.
Chey SW, Chey WD, Jackson K, Eswaran S. Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation. Am J Gastroenterol. 2021 Jun 1;116(6):1304-1312. doi: 10.14309/ajg.0000000000001149. PMID: 34074830.
mineral rich bone broth
Bone broth is an impressively nutrient dense liquid that contains a whopping ~9 grams of protein per 1 cup. For those interested in a more detailed nutritional profile and benefits of bone broth, I dove into a 2021 scientific research paper on its anti-inflammatory effects on Ulcerative Colitis (autoimmune condition of the colon) in mice. It turns out, bone broth made from the femur of a cow contains 17 different amino acids, including essential amino acids that our bodies must obtain from our diets. Additionally, bone broth contains a copious amount of minerals, including calcium, magnesium, phosphorus, sodium, potassium, iron, copper, zinc, manganese, cobalt and molybdenum. Another reason I love to make bone broth is to reduce food waste and use it as a flavorful base for all my soups and stews.
Prep: 15 minutes | Total Time: >6 hours
Yield: 8 servings | Serving Size: 8 fl oz
Ingredients
Bones & carcass of at least one whole chicken or turkey
Enough filtered water to fill a large pot (~12 cups generally)
2-3 Tbsp Apple Cider Vinegar
Any vegetable scraps you have
Handful of sage leaves
Handful of thyme leaves and/or rosemary leaves
1 bay leaf
Sea salt & black pepper to taste
Directions
1. Obtain quality bones from pasture-raised poultry. I like to cook a whole bird first and then completely strip the “meat” from the bones. I save the “meat” for other dishes & use the bones for my broth. You may want to use a large Turkey so you have more bones. You can roast the bones first, if you want added flavor, but I generally don’t unless I’m using beef bones.
2. Add bones to a large pot with some ghee, 100% grass fed butter or olive oil depending on food tolerance.
3. Add any scraps of vegetables you have, literally any. Onion skins, add it! Carrot bits, add them! Broccoli stems, add them! Garlic cloves, skin and all, add them! And so on, don’t be shy here.
4. Add any herbs you like. I prefer to use fresh herbs from the garden. In this example, I used handfuls of sage, thyme and a dried bay leaf.
5. Add enough water to fill the entire pot. Then, 2 tablespoons apple cider vinegar. And add some dashes of sea salt and peppercorns.
6. Lightly simmer for at least 6 hours, but preferably 24-48 hours to encourage breakdown of the bone & infusion of the nutrients from the bones, produce and herbs into the liquid broth. You will need to add more water periodically throughout the cooking process, so keep an eye on it. And I suggest skimming with a slotted spoon any impurities off the top of the broth periodically too.
7. After you’ve let your broth simmer for 6 hours or more as preferred, carefully strain the bones and veggies out of the broth, using a metal mesh strainer placed over large mason jars 🫙
8. Freeze your hearty broth to use later or put in the fridge to enjoy as a more immediate beverage or in soups and stews within 5 days.
References:
Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, Rodríguez-Rocha H, García-García A, Aguirre-Arzola VE, Zamora-Ávila DE, Garza-Arredondo AJ, Castillo-Velázquez U. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). 2021 Oct 20;57(11):1138. doi: 10.3390/medicina57111138. PMID: 34833355; PMCID: PMC8618064.
WINTER SEASONAL PRODUCE…