Summer Drinks
Fruity Water
- Freeze diced fruit & use as tasty ice cubes for a deliciously refreshing & cool looking drink. Try this with watermelon, melon, cucumber, apple, pear and others.
- Try blending fresh, diced cucumber, crushed mint and a twist of lemon in your ice water to add dimension and a silky texture to your daily hydration.
- Other varieties may include using sparkling water, chopped peppermint, a twist of lime, or crushed berries or pomegranates.
Photo credit: AJ, our ELITE client who elevated this idea to an art form.
Nut Milks
Oatmilk
- This is the fastest & easiest nut milk you will ever make.
- Soak 1 cup of organic rolled oats in 2 cups of water for 15 minutes. Strain it, rinse it under running water and then blend it with 1 liter of fresh water in a blender.
- For the best nutrition simply pour into a glass bottle and chill. For a lighter consistency strain it after blending and pour it into a glass bottle for chilling.
- Lasts for up to 4 days.
Almond Milk
- Soak 1 cup of organic almonds in water for 4-8 hours (overnight). Drain almonds and place in blender with 2 cups of fresh water and blend for 2 minutes.
- Pour the contents through a nut milk bag (or cheese cloth) and save the milk in a glass bottle. Chill and shake before drinking.
- Save the almond meal left in the bag! This is a nutrient rich ingredient that is very versatile since it can be seasoned to be sweet or savory and adds nuttiness to countless dishes. See below under "Other Culinary Ideas"
Smoothies
ChocShake
- Blend 1 frozen banana, 1 Tbsp of almond butter, 2 Tbsps of rolled oats, 1 tsp of cocoa powder, and 1 cup of cold almond milk in a blender until smooth.
- Enjoy this delicious drink that doubles as a quick snack.
Dr. Rhonda Patrick's Smoothie
- Blend 8 kale leaves, 3 cups of flax mil, 4 rainbow chard leaves, 3 cups of baby spinach, 1 tomato, 12 carrots, 1 apple, 1 avocado, 1 cup of blueberries, 1 banana, and 1 shot glass of flaxseeds in a blender until smooth.
- This is a bomb of a replacement meal and note that it makes 64 ounces!
Stimulanting Drinks
Matcha Tea
- Take about 1/4 of a teaspoon of finely milled Sencha Matcha tea and vigorously stir it into 4 tablespoons of hot water.
- Add additional hot water while stirring until you make a cup of this beautifully frothy green and grassy tea that is the very best health drink you can find.
Bru Crio
- This is a commercially available drink made of ground cocoa beans.
- This is a rather unique drink somewhere between watery hot chocolate and weak coffee.
- Personally, I very much enjoy it very concentrated. Try it once and you'll know if it's for you.
Victor's Super Coffee
- Blend a dry mixture of cardamom seeds, ginger powder, cinnamon, cocoa powder, and cayenne pepper in an empty shaker.
- Sprinkle this super blend of nutritionally potent ingredients into your black coffee or tea to take your hot cup to a whole other level of intense flavor and health!
Instant Breakfasts
Coco's 'Love Cereal'
This one was named by my 7-year-old daughter after she guessed all the ingredients and said that love was the main ingredient. She has called it "Love Cereal" ever since. It is a blend of the most nutrient-dense grains, nuts and seeds to kick-start your day! I recommend you blend the most appealing combination of the following ingredients into a tight-closing jar and carefully shake the mixture well. Then you'll be able to scoop out 2-3 tables spoons out into a bowl, cover in water (or a nut milk of your choice), microwave for 30 seconds, allow 1-2 minutes to cool (while to prepare your coffee or tea) and enjoy a nutritious and satisfying breakfast.
- Oats (40%)
- Seeds (20%) Flax, hemp, chia, sunflower
- Dry Fruit (20%) Raisins, goji berries, mulberries unsweetened cranberries, and dry cherries
- Others (10%) Walnuts, sliced almonds, cocoa powder, cinnamon, and a pinch of fine salt
- Optional: Add fresh fruit when serving: 1/2 sliced banana, 1/2 diced apple or pear, 1-2 sliced strawberries, or a bunch of ripe, fresh blueberries.
Classic Greek
Few foods are faster and more refreshing, filling, and versatile than plain Greek yogurt. As a quick alternative to cereal, it can be a delicious, thick and creamy start to your day with a huge variety to flavors and textures. Here are some for you to consider. We recommend using 0% fat, organic plain Greek yogurt. Check the ingredients to ensure no sugar or other flavorings have been added.
Consider adding your unique combination of:
- Rolled oats (for some chewiness)
- Dry fruit (raisins, goji berries, mulberries)
- Fresh fruit (blueberries, melon, half a sliced banana, half a diced apple or pear)
- Seeds (for added crunchiness: chia, sunflower, hemp)
- Nuts (for a big crunch: raw, unsalted cashews)
- Sprinkle with cinnamon and/or cocoa powder
- Drizzle with a touch of honey (less than a teaspoon)
Salads
Sardine Avocado Salad
- Wash beet greens, cut into bite-sized pieces and place in a large bowl.
- Add half of a diced avocado and sliced black olives.
- Add lemon juice, soy sauce, pumpkin seeds and a few sardines and dive into this fresh, crunchy and satisfying salad!
Couscous Salad
- Soak 2 cups of dry couscous in boiled water in a glass container on the counter.
- Chop half of a yellow pepper, half of a red pepper, half an avocado, 3 Tbsp of pitted black olives, 1/2 cucumber and finely chop 1/4 cup of cilantro.
- Drain any extra water from the cooled couscous and toss into a large salad bowl. Add all the other chopped ingredients and add 2 Tbsp of extra virgin olive oil, 2 tsp of balsamic vinegar, the juice of half a lemon, salt, black pepper, paprika.
- Optional: Cubed feta cheese, finely chopped anchovies, red chili flakes.
Soups
Carrot & Fennel Soup
- Wash & chop 1 lb of fresh carrots.
- Wash & chop 1 lb of fresh fennel.
- Peel & chop 1 onion.
- Sauté the chopped onion in olive oil until soft.
- Add the carrots and fennel.
- Cook over medium heat, covered, until the vegetables get very soft (at least 30 minutes). Add small amounts of water as needed to keep broth from sticking or burning.
- Add salt to taste.
- Remove from heat and purée in a blender until smooth.
- Adjust thickness to taste by adding some water.
- Reheat before serving if necessary.
Pizza
Farmer's Pizza
- Purchase a 100% whole wheat organic, thin pizza base (such as HEB's Organic Whole Wheat Thin & Crispy Pizza Base).
- Pre-heat oven as per instructions of base.
- Prepare base sauce by combining the following ingredients into a bowl and stirring them thoroughly: 1 Tbsp of double concentrated tomato paste, 1 Tbsp of extra virgin olive oil, 1 Tbsp of water, 1 tsp of anchovy paste, 1 tsp of oregano, 1 tsp of balsamic vinegar, salt & cracked black pepper.
- Choose your toppings. Here are some suggestions to pick from: 1-2 fresh, thinly sliced tomatoes, 3-4 thinly slice white mushrooms, chopped yellow and red peppers, broccoli, pitted and chopped black olives, pickled artichoke hearts, anchovies, fresh arugula, sun-dried tomatoes, 6 mozzarella cheese medallions, etc.
- Apply the base sauce evenly over base using a spoon, add toppings, Add dry chili flakes, Tabasco sauce if desired and carefully place in oven.
- Remove when cheese is fully melted and crust edge is golden. Cut and serve immediately. Pairs nicely with a light salad!
'Pastas'
Chunky Mushroom Sauce on Spaghetti Squash
You will need:
- 1 ripe spaghetti squash
- 1 large Pyrex container (or metal tray)
- 1 medium/large pan
- 2 Tbsp of avocado oil
- 1/2 tsp of diced garlic
- 10 medium-sized white mushrooms
- Fresh, washed parsley.
Proceed as follows:
- Cut a ripe spaghetti squash into two halves, lengthwise. Scoop out all the seeds, leaving the rest of the flesh in place.
- Place the two halves on a large Pyrex container (or metal tray) and add water to the container until it reaches 1/2 centimeter depth.
- Place in oven at 370 degrees and bake until you can easily stick a fork into the densest flesh of the squash.
- Heat 2 Tbsp of avocado oil and 1/2 tsp of diced garlic on a medium or large pan at medium heat.
- Chop 10 washed, medium-sized white mushrooms into large chunks and chop 1/3 of a cup of fresh, washed parsley.
- Place the mushrooms and parsley into the pan with the heated oil and parsley.
- Add salt, black pepper, 2 Tbsp of balsamic vinegar, stir gently and reduce heat a bit. Allow several minutes for mushrooms to reduce in size.
- Remove the swaths from the oven and shred the flesh with a fork. You may do this into the sauce pan for blend the it with the mushroom sauce, or you made shred it into another bowl to then serve it separately from the sauce.
Bite-sized Treats
Almond Chocolate Truffles
- Soak 1/3 of a cup of pitted dates and 1/3 of a cup of raw, unsalted cashews in water for 15 minutes.
- Blend two handfuls of almonds in a dry blender until evenly grounded and then set it aside in a bowl.
- Place the soaked & drained dates and cashews together in the blender and add 1/3 of a cup of cocoa powder, 1 Tbsp of almond butter and 1 tsp of vanilla extract and blend, adding water one tablespoon at a time until you achieve the desired paste-like texture.
- Make small balls (about the size of a quarter) of the paste. Consider using round measuring spoons as molds. Roll the balls in the almond bowl and place them on parchment paper on a tray. When finished, place tray in the refrigerator to chill for 15 minutes. Serve at room temperature and enjoy!
- Recipe has been adjusted from Dr. Michael Greger's in 'How Not To Die' Cook Book.
'Nicecream'
Almond Chocolate Chip Nicecream
Get This:
- Ripe bananas peeled and chopped (thick slices) in a ZipLock bag in the freezer.
- 1 Tbsp of almond butter
- 2 tsp of cocoa nibs
- 1 tsp of cocoa powder
- 1/2 tsp of vanilla extract
- Nut milk of choice (almond milk)
- 6 almonds and blend for another 20 seconds.
- Serve immediately.
- Recipe has been adjusted from Dr. Michael Greger's in 'How Not To Die' Cook Book.
Try This:
- Keep ripe bananas peeled and chopped (thick slices) in a ZipLock bag in the freezer.
- For 2 persons: Combine the equivalent of two frozen bananas with 1 Tbsp of almond butter, 2 tsp of cocoa nibs, 1 tsp of cocoa powder, 1/2 tsp of vanilla extract and blend at low/medium speed. Add a nut milk (almond milk) one Tbsp at a time to achieve desired consistency. Add 6 almonds and blend for another 20 seconds.
- Serve immediately.
- Recipe has been adjusted from Dr. Michael Greger's in 'How Not To Die' Cook Book.