Summer Drinks
Fruity Water
Water is life and we all need to be drinking 8-10 glasses of it a day. But no one said it had to be boring! There are countless variations to flavoring plain water in ways that no two glasses taste the same and they keep your tastebuds guessing. These are mere suggestions. Experiment away!
- 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 powerful blender (such as Vitamix).
- 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.
- Tips:
- The natural compounds in the milk will make it thick and gooey, so dilute it with water to suit your preferences.
- Lasts up to 4 days in the refrigerator.
Almond Milk
This is the lightest and most deliciously refreshing milk you will ever drink! It's simplicity, nutritiousness, and delicious taste cannot be beat!
- 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.
- Tips:
- If you prefer a hint of sweetness then throw in 1 pitted date, and if you want a more spicy profile then add some cinnamon.
- Be sure to 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"
- If you decide you take things to the next level then consider purchasing a Almond Cow, a dedicated nut milk maker. I got one years ago and I absolutely love it. You can find a review in the Product Reviews section.
Smoothies
Victor's ChocoShake
This is the richest, most chocolaty shake you will enjoy with zero guilt!
- 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 powerful blender until smooth.
- Pour into a a glass bottle and close tightly.
- Chill, shake, and enjoy!
- Tips:
- Blend a liter of this and store it in small glass bottles. They will be perfect as snacks.
- Next level: Add cinnamon and a teaspoon of cocoa nibs!
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
Victor's Green Juice
Ingredients:
- 1 Romaine lettuce
- 2 Cucumbers
- 1/3 Celery
- 1/2 bunch of fresh parsley
- 20 leaves of fresh mint
- 1/2 finger-length of fresh ginger, grated
- Paprika
- Juice of 1/2 grapefruit
Preparation:
- Rough chop the lettuce, cucumbers, and celery and liquify in a powerful blender (such a Vitamix). Add water as necessary.
- Finely chop the parsley and mint and add to blender.
- Peel the adequate amount of ginger and grate it with a planer or fine grater and add to the blender. Reduce the amount if you prefer a blander taste.
- Add water to blender to achieve desired thickness.
- Transfer to a pitcher or glass jar and chill in the fridge and enjoy!
- Tips:
- Shake or stir vigorously before enjoying.
- It should last a few days.
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.
- Summer Tip:
- After brewing pour it over lots of ice, mix well and then add a touch of your homemade nut milk and mix well again for a delicious iced matcha latte that is much higher quality, cheaper, and far healthier than at your local coffee shop.
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 fine and 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, spice 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'
Portobello Stroganoff
You will need:
- Portobello mushrooms (1 per person)
- Garlic (1/2 clove per person, finely diced)
- Onion (1/4 per person, chopped)
- Parsley (fresh, washed and finely chopped)
- Dijon mustard (1 teaspoon per person)
- Balsamic vinegar (1/2 teaspoon per person)
- Worcestershire sauce
- Ground flaxseed (1/2 tablespoon per person)
- Paprika
- Oregano
- Black pepper
- Salt
- Avocado oil (2-3 tablespoons)
- Olive oil (1 tablespoon)
- Tagliatelle pasta
- Medium bowl
- 1 large fork
- 1 medium/large frying pan
- A large pot
Preparation:
- Fill large pot with clean water and a pinch of salt a a tablespoon of olive oil and bring to a boil. Have the pasta next to the pot for when the water boils. Follow the directions of the pasta container.
- While the water is heating wash and shake dry all produce (mushrooms, onion, garlic, parsley).
- Finely dice the garlic, finely chop the parsley, chop the onion. Chop the portobello mushrooms into large cubes.
- Heat the large frying pan at medium heat with 2-3 tablespoons of avocado oil in it.
- In a medium bowl mix well the mustard, balsamic vinegar, Worcestershire sauce, flaxseed, oregano, paprika, salt, black pepper. Drip in water to reach the desired thick consistency.
- When the pan is hot place the chopped onions and mushrooms on the oil and sauté for a couple of minutes until the onions are golden.
- Add the contents of the medium bowl over the mushrooms and onions and stir regularly.
- Lower the heat to 1/3 of maximum. Continue to stir to achieve desired consistency. If too watery, then sprinkle in some ground flaxseed and stir. If too thick, drip in a bit of water and stir.
- When the pasta is ready, drain it and serve it. Pour the portobello stroganoff sauce over it and enjoy!
- Tip:
- This sauce can be served over any pasta, over ravioli, or rice, and even poured over shredded spaghetti squash (see similar recipe below).
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.
Preparation:
- 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!
- Note: Recipe has been adopted and adjusted from Dr. Michael Greger's in 'How Not To Die' cook book, which I highly recommend!
'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)
Preparation:
- Chill one small bowl per serving in the freezer.
- Combine all the ingredients inside a powerful blender (like a Vitamix) and blend thoroughly at medium speed, until creamy.
- Serve immediately in the chilled bowls
- Tips:
- Top with a couple of whole almonds and a mint leaf.
- For a Mint Chocolate delight consider adding 5 leaves of fresh mint leaves per serving.
- 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.
- Note:
- Recipe has been adjusted from Dr. Michael Greger's in 'How Not To Die' Cook Book.
How To Use Almond Meal
Neutral Version
- Take the moist almond meal remaining in the nut bag or cheese cloth after making almond milk and spread it on a cookie oven tray.
- Dry it out in the oven at low heat for 2-3 hours.
- Then add it to oatmeal, granola, cereals or to the mixture use in any home-baked goods.
Savory Version: Crunchy Salad & Soup Topper
- Take the moist almond meal remaining in the nut bag or cheese cloth after making almond milk and add sea salt, black pepper, dry herbs of choice such as herbes de provence, a pinch of paprika, oregano, or other and mix very well.
- Spread the mixture on a cookie oven tray and dry it out in the oven at low heat for 2-3 hours.
- This makes a great topping for salads, soups, or as 'breading' to coat fish, chicken, beef, pork or tofu.
Sweet Version: Rich Alpian Muesli
- Squeeze moisture out of almond meal resulting from making milk out of 1 cup of almonds.
- In a large mixing bowl place 1/2 cup of rolled oats, 4 Tbsp of raisins, 2 Tbsp of halved/crushed hazelnuts, 2 Tbsp of halved/crushed almonds, 2 Tbsp of chia seeds, 1 Tbsp of shredded dry coconut, 1/2 tsp of cocoa powder, 1/2 tsp of cinnamon and mix thoroughly until the raisins are fully powered and coated.
- Prepare a cookie tray lined with parchment paper.
- Spread the mixture evenly over the parchment paper into a thin layer and drizzle it with honey (or maple syrup)
- Bake in the oven at low heat (180 degrees F) for 2.5 hours. Stir mixture around every 45 minutes.
- Remove from oven and use parchment paper as a funnel to pour muesli into an open container. Allow to cool uncovered (or with a hand towel over it) to allow the moisture to vent away.
- Seal in a glass jar and serve with your homemade almond milk for a completely wholesome homemade treat!
- Tips:
- This makes a fantastically crunchy topping for yogurt, cereals, oatmeal as well as for cakes and sweet tarts.
- For a sweeter version add a Tbsp of brown sugar to the dry mixture.
- You can also add any other nuts, such as walnuts, and other dry fruits like cranberries, or seeds.
- It keeps at room temperature for several days but it probably won't last very long!
Share your delicious creations!
Do you have a simple, whole foods, plant-based recipe that is delicious that you'd like to see featured here?
If so then please send it our way for consideration!
And tell us whether we may name it after you.
All content and photographs by Victor Peña & Kristian Leitao, unless noted.
ELITE Personalized Health, LLC copyright 2018 - 2024.
Not for reproduction without explicit, written permission.
ELITE Personalized Health, LLC copyright 2018 - 2024.
Not for reproduction without explicit, written permission.