Mix it Up Smoothies

Mix It Up Smoothie

Smoothies are excellent for increasing nutritional intake and boosting energy. The ingredients may vary, but it’s important to add lots of vegetables, protein, and healthy fats along with extra boosters. Mix and match across from each category to taste!

FRUIT
Frozen Strawberries, Mango, Blueberries, Peach, Raspberries, Pineapple, Fresh Bananas, Figs, Dates, Lemon, Lime

VEGETABLES
Spinach, Cucumbers, Avocado, Chard, Bell Peppers, Carrots, Beets, Cooked pumpkin, Squash

HERBALS & SPICES
Fennel, Cilantro, Parsley, Ginger, Mint, Turmeric, Rosehips

PROTEINS & FATS
Homemade Almond Milk, Whole Yogurt, Greek Yogurt, Nut/Seed Butters: Peanut, Tahini, Almond, Flaxseeds, Coconut Butter, Brazil Nuts, Pumpkin Seeds

BOOSTERS
Green Powder, Spirulina, Kelp, Chlorella, Blue Green Algae, Chia Seeds, Maca Powder, Cod Liver Oil, Raw Cacao Powder

LIQUIDS (for consistency)
Raw Whole Milk, Plain Kefir, Coconut Water, Pomegranate Juice

Egg Nog

Egg Nog

4 cups raw whole milk
8 pastured egg yolks
1/4 cup raw honey
1 teaspoon vanilla
nutmeg

Blend milk, eggs, honey, and vanilla in a blender until smooth. Serve immediately, adding a dash of nutmeg to each glass. For a creamier and thicker egg-nog, substitute half cream for milk.

Coconut Chia Fresca

Coconut Chia Fresca

2 cups Coconut water or filtered water
1 Tablespoon Chia Seeds
1 Splash Pomegranate juice or favorite all natural organic juice

Add all ingredients to a large glass and let sit for 15-30 minutes, stirring occasionally. Enjoy!

Whey & Yogurt Cream

Whey & Yogurt Cream

1 Quart plain whole milk yogurt

Equipment: Cheesecloth, muslin bag, strainer, bowl

Place a strainer over a large glass bowl or pitcher and line it with cheesecloth or a piece of muslin. Transfer the yogurt into the strainer. Let it drip for a few hours into the bowl. Once the dripping has slowed, tie the cheesecloth to a wooden spoon and let hang over the bowl, suspended from the pitcher. You may also put yogurt in a muslin bag and let hang from a cabinet handle over the bowl. Let it drip overnight, about 12 hours, covering with cheesecloth to
keep away flies. Once dripping is finished, squeeze out any excess liquid (whey) and store in the fridge up to 6 months. The cream that is left is a delicious yogurt cream
that lasts up to a month in the fridge.

Mayonnaise

Mayonnaise

1 egg yolk
1 t apple cider vinegar
1 cups olive oil
1/2 teaspoon dijon mustard
1/2 teaspoon sea salt

In a pint mason jar, blend eggs, mustard, vinegar, and salt with an immersion blender. Slowly, drizzle oil into mixture, while continuing to blend. Lid and store in fridge for up to 2 months.

Lacto-Fermented Lemons

Lacto-Fermented Lemons

1 Quart Jar
1.5 lbs organic Meyer Lemons
Sea salt

Clean lemons well to remove any residue. Slice into thin pieces and add to the quart jar. Add a
teaspoon of salt to layer after each lemon is added. Using a wooden utensil, tamp down the lemons
to help the juices flow. Add a last layer of salt on the top of the lemons and continue to pound
down the lemons until the jar is full. Cover with a clean dish towel to let air out and let
sit for 1-2 weeks for fermentation. Transfer to fridge when ready, and enjoy!

Ketchup

Ketchup

2 cups tomato paste
1/4 cup raw honey, maple syrup or unrefined sugar
1/4 cup whey + 2 Tablespoons whey, divided
2 tablespoons raw apple cider vinegar
1 teaspoon sea salt
1 teaspoon allspice
1/2 teaspoon ground cloves

Whisk together tomato paste, sweetener, 1/4 cup whey, vinegar, and spices in a mixing bowl, adjusting spices to taste. Pour ketchup into a storage container and cover with remaining 2 Tablespoons of whey. Cover with a cloth and let ferment 3-5 days on countertop. Transfer to fridge where it should last for several months.

Ferment: 3-5 Days

Fizzy Salsa

Fizzy Salsa

3 tomatoes, peeled
1 bunch green onions
1 bell pepper
2 cloves of garlic
1 hot pepper, to taste
1/2 bunch cilantro
1 lemon, juiced
3 Tablespoons whey
1 Tablespoon salt

Chop or process all veggies and combine in a quart jar. Add lemon juice, whey, and salt. Jar should not fill past 1” of the top. Add a bit of filtered water if necessary to cover
veggies. Let sit at room temperature for 2 days before transferring to the fridge, making sure to check for CO2 buildup and burp if needed. If bloom develops,simply skim it off and move to fridge. Lasts for months in the fridge. Salsa gets more bubbly with a longer fermentation time.

Ferment: 2 Days

Dill Carrots

Dill Carrots

5 carrots, sliced into rounds
1 tablespoon whey
1 tablespoon celtic or himalayan salt
1 tablespoon fresh dill, or 1 teaspoon dried
Filtered water

Place carrot rounds, whey, salt, and dill into a quart sized jar. Fill with filtered water until 1 inch from the top. Cover tightly and let sit on the counter to ferment, pending taste preference. Open jar daily to burp the built up pressure. Transfer to fridge, lasts for months!

Ferment: 4-7 Days

Caesar Dressing

Caesar Dressing

1 egg yolk (from pasture-raised sources!)
1-2 garlic cloves
1 teaspoon mustard
1 oz anchovies (1/2 small tin*)
1 Tablespoons lemon juice
1 Tablespoon apple cider vinegar
extra virgin olive oil
sea salt, to taste
black pepper, to taste

Using an immersion blender or small processor, pulse first 6 ingredients until blended smooth in a pint or quart sized mason jar. Taste test and add salt and pepper to taste, keeping in mind that flavors will become stronger as they sit. Slowly, pour in the olive oil while continuing to blend so that it emulsifies into a rich creamy dressing. If you pour the olive oil too quickly the dressing will become more liquid-y which is still edible just a bit less creamy! Recipe makes about 1-1.5 cups of dressing, pending how much olive oil is used. Taste the dressing by using a bit of lettuce or cucumber and you’ll get a more accurate taste of the final product!

*Freeze the other half in a small freezer-safe container (not the tin it came in!) for use next time!