Condiments Sauces Ingredients

Vegan Herb Aioli

November 29, 2023 Chef V

Aioli, a traditional Mediterranean sauce, is just right for dipping veggies or drizzling over toasted baguette. It makes a delicious accompaniment to my Grilled Artichokes. – Veronica

vegan herb aioli

TOTAL 10 minutes

Prep Time: 10 minutes

Serving Size: 2 People

Ingredients

1 cup raw cashews, washed and drained (pre-soaked 1 hour)
1 cup filtered water
¼ cup of lemon juice
1 tbsp. of lemon zest
½ tsp. organic sea salt to taste
1 tsp. raw coconut sugar
1/2 tsp fresh thyme
1/2 tsp chopped fresh parsley
2 cloves garlic

Directions

Blend mayo ingredients together in a Vitamix or food processor.

Sometimes you just need a luscious rich tasting spread – so I created this cashew-based mayo. Easy to prepare, you can use it in dressings, dips, on a sandwich, anywhere you want that mayonnaise experience – only healthier. Add raw horseradish to make a zippy dip for my Grilled Artichokes. – Veronica

raw horseradish mayonaise

TOTAL 10 minutes

Prep Time: 10 minutes

Serving Size: 2 People

Ingredients

1 cup raw cashews, washed and drained (pre-soaked 1 hour)
1 cup filtered water
¼ cup of lemon juice
1 tbsp. of lemon zest
½ tsp. organic sea salt to taste
1 tsp. raw coconut sugar
1 tablespoon horseradish

Directions

Blend mayo ingredients together in a Vitamix or food processor.

Vegan Gravy

November 1, 2023 Jean Yates

There’s nothing better than homemade comfort food during the holiday season. Gatherings at home with friends and family sharing home cooked meals on these cold winter nights is one of our favorite things. .

Impress family and friends with my easy-to-make healthy gravy recipe as the finishing touch to your meal. Whether you are vegan, vegetarian or simply a healthy eater, holiday meals don’t need to feel stressful. Instead, enjoy delicious meals without regret and be thankful you made the right decision! – Veronica

vegan gravy

TOTAL 1 hour

Prep Time: 30 minutes

Serving Size: 2 Person

Ingredients

2 tbsp. cold pressed olive oil
½ yellow onion, diced
2 tbsp. gluten-free flour (I like Bob Red Mills brand)
1 tsp. salt
2 cups organic vegetable stock

Directions

Heat oil in a saucepan on medium-high. Add yellow onions and cook for 2-3 minutes or until they are translucent. Reduce the heat to low and mix in the gluten-free flour with the onions. Slowly add the vegetable broth and continue to stir until the gravy becomes thick. Add more flour to thicken and add more broth to thin. Serve over any of your favorite sides in place of regular gravy this year.

Gluten-Free Pie Crust

November 1, 2023 Chef V

Gluten-free pie crust – my recipe is so good you can use it for any pie recipes, sweet or savory. It’s a keeper! – Veronica

Ingredients

2 cups gluten-free flour (I like Bob’s Red Mill)
2 tbsp. raw coconut sugar
½ tsp. organic sea salt
1 tbsp. Chef V’s Chia Seed Egg Substitute
1/3 cup water (add tbsp. more at a time if to dry)
1-cup organic unsweetened almond milk

Directions

Preheat oven for 450°F. In a large mixing bowl, mix flour, salt and sugar. Add coconut oil and mix until crumbly.

Add egg substitute and mix in well, mixture should still be crumbly. Add water by stirring in one tablespoon at a time until the dough holds together for rolling. It is better to be more moist than too dry.

Cut mixture in a half add roll into two balls (one for crust and one for topping). Flour a sheet of parchment paper or wax paper on a flat surface. Shape balls into disc shapes and place on surface.

Cover the dough with an additional piece of wax paper Roll crust out to slightly bigger than your pie tin. Remove the top wax paper, place your hand under the bottom piece of wax paper and turn over into your pie dish.

Slowly remove the wax paper from the top of the crust. If it breaks up just mold it back together. Press edges on crust with a fork to crimp the edges. Pierce bottom slightly with a fork. Add pie mixture.

Pumpkin Pie Spice Blend

October 31, 2023 Chef V

This pumpkin pie spice blend recipe is easy to make on your own, especially if you have a lot of spices in your cupboard. The recipe below is much better but you can always buy this one pre-made too.

2 1/2 tbsp ground organic cinnamon
2 tbsp ground organic ginger
2 tsp ground organic nutmeg
1 tsp ground organic cloves

DIRECTIONS
Mix spices together and use for your pumpkin pie recipes this year.

Coconut Whipped Cream

October 30, 2023 Chef V

Use this vegan, gluten-free whipped cream on anything you want to make taste decadently delicious.

Ingredients

1 can full fat coconut milk (refrigerate overnight)
2 tbsp. raw coconut sugar
1 tsp. real organic vanilla extract

Directions

Remove the can of coconut milk from refrigerator very carefully. Make sure not to shake the can at all.

Open slowly and scrape out the top layer of coconut that is creamy (don’t worry if you get a little of the water just try to get only cream).

Place in a mixing bowl with coconut sugar and vanilla extract.

Beat the cream on high for 2 minutes or until it becomes a cream substance. Top on pumpkin pie or anything else your heart desires this holiday!

Stop the presses…most olive oil is fake! Here’s how to tell…

August 15, 2023 admin

You know olive oil is healthy. But not all olive oil is of high quality. Here, Chef V schools you on what constitutes healthy, organic olive oil.

When weather cools and days are shorter, I crave comfort food.

Here in sunny San Diego we have to wait a little longer to feel the cool nights. But when temps dip into the high 50s at night – Brrrrr. That's the time to bust out the flannel sheets and the comforter!

And it's also time to cook comfort food dishes with seasonal veggies. Below, I'll share with you one of my favorite fall recipes: Mediterranean Butternut Squash and Carrot Stew with Quinoa. (If you love the recipe, you can get more delicious ones in my book, Making Cleansing Easier.)

As you'll see in the recipe, one of the ingredients for both the stew and quinoa is olive oil.

Not too long ago, I read a report that up to 80% of olive oil sold in stores is either fake or of really low quality. In fact, the problem is so pervasive in Italy, there's a special police unit devoted to olive oil fraud! Many olive oils are cut with food coloring or vegetable oil. This makes it easy for food fraudsters to make some easy profit on unsuspecting customers.

In light of this shocking statistic, before you reach for a bottle of Italian extra-virgin olive oil, learn these tips about finding a truly high-quality olive oil….

Healthy Organic Olive Oil: location matters

You might come across a bottle of olive oil that looks legit. On the back of the bottle, it says the origin of the olives is Spain, Greece, and Italy. These three Mediterranean countries might be home to delicious olives (I especially love cantanzaro olives, yum!). Therefore, you might think, wow, great olives from the best places in Europe in one bottle. However, the problem is the olives shouldn't derive from more than one origin.

The reason why is that there are a few things that turn olive oil rancid: air, light, heat, mixing with other oils.

When olive oil comes from more than one location, there's too much air from the bottling process. So instead of buying healthy organic olive oil, you're really purchasing olive oil that could already be rancid before you open the bottle.

Organic Olive Oil: Where to buy local

If you're in the U.S., California has some amazing-quality healthy olive oil. If you want to know for sure that an olive oil is of high quality, check out the California Olive Oil Council (COOC). You can enter your zip code on their website, and it will show you which stores have COOC-certified olive oils. Some of them are even organic olive oil, which I prefer to buy.

The highest-quality and most affordable olive oil is sold at Trader Joe's, under the label California Estate Extra Virgin. It's only $5.99 for a 500ml bottle. It's not certified organic olive oil, nor is it COOC-certified, but it's still a very high-quality oil. All large producers in California who produce over 5,000 gallons are required to comply with mandatory state quality standards. So whomever is supplying Trader Joe's with the delicious olive oil I love is certainly producing at least 5,000 gallons.

And if you live on the East Coast, you can get high-quality olive oil from Georgia. Yes Georgia, which, in 2011, became the first state east of the Mississippi to harvest olive oil.

Healthy Organic Olive Oil: Buy Extra Virgin, Never Light

What is extra virgin olive oil? In short, it's olive oil that was produced without chemical processing. Instead, extra-virgin olive oil extraction is via mechanical pressing. In addition, the extra virgin healthy olive oil is lower in acidity.

There's no reason to ever buy light olive oil. “Lite” does not mean it's a healthy olive oil. On the contrary, lite or light olive oil undergoes extra processing. This denatures the oil. Also, virgin, fine and light olive oil are more acidic than extra-virgin.

Speaking of light, never buy olive oil if it doesn't come in an opaque, dark bottle. If it's a clear bottle, the light will ruin the oil.

One reason the Mediterranean Diet is so popular is because it emphasizes healthy monounsaturated fats like extra-virgin olive oil (EVOO). EVOO is one of the healthiest foods for your heart.

Organic Olive Oil: Good or bad for weight loss?

But if you worry about the calories in organic olive oil, limit your intake to about 3 tablespoons per day. Olive oil is a calorie-rich fat, which is a double-edge sword. On one hand, the 100+ calories per tablespoon will help keep you full and prevent cravings. On the other hand, though, all those calories may lead to weight gain if you don't burn off those calories through exercise. So have healthy organic olive oil often, just don't drench your salad with it.

Don't cook with organic olive oil at high temperatures. Extra-virgin organic olive oil has a smoke point of about 375 degrees. Once it's smoking that's a sign it's turning rancid. You can lightly sautee with organic olive oil. However, I prefer coconut oil for higher temp stir-frys.

Healthy Organic Olive Oil: First-Press is Best

If you have the money, spring for small-batch, first-press olive oil. First-press olive oil contains the highest amount of antioxidants. You won't often find first press (aka “Olio Nuovo”) olive oil in stores. That's because the first press doesn't yield that much olive oil. Most olive oils that you buy in conventional stores are derived from olives harvested late in the season. This results in greater yields and therefore, more olive oil that can be sold. However, even if you don't buy a first-press olive oil, if you get a COOC-certified oil or similar high-quality, it's still very good for your health.

I prefer to buy food that comes from local sources. In fact, every single one of our ingredients in our Green Drinks and Detox Soups either grow on our farm or from nearby farms. But if you want to buy extra virgin olive oil from, say, Italy, here are a couple things to keep in mind. The bottle should have a harvest date and a geographic origin and EU certification.

Now that you know a few key facts about what makes olive oil high quality, it's time to share with you my nourishing soup that I love to make in the fall. So without further ado, enjoy the recipe!

Medicinal Herbs: Get Busy Cooking!

June 18, 2023 Jean Yates

CBD oil

“Let food be thy medicine and medicine be thy food.”

As a certified nutritional therapist, I strongly identify with the quote from the ancient Greek physician, Hippocrates.

With the exception of a rare cheat meal, every single bite of food—and drink—you consume should support your health.

That’s why the first thing I do every morning after drinking a glass of water and waiting half an hour or so is drinking 16 oz of Organic Green Drink. The 7 leafy greens flood my trillions of cells with pure phytonutrients.

But when it’s time to get cooking in the kitchen, not only am I preparing low-starch veggies and lean proteins, I’m also sprinkling in an extra dose of medicine: herbs.

Herbs are so much more than flavor enhancers. For thousands of years in the Far East, medicinal herbs have been used topically to treat skin conditions, fevers and dozens of other symptoms. Medicinal herbs have also been used as food, not just to enhance taste but also to keep the body in balance, or help it get back to balance if you’re sick or feeling tired.

There’s a good chance you’re already using some medicinal herbs in your own kitchen. Here are some of the most popular herbs that are also used in traditional herbal medicine in China and other countries in the Orient. Start cooking with them daily and notice if you feel the difference!

Sample Code

Ginger

Every home chef uses ginger from time to time. But research studies show that it’s one traditional medicinal herb that’s worth using a lot more often than not.

When I was a kid and had a tummy ache, my mom would give me ginger ale. Even with all the sugar in the soda, the ginger compounds would get rid of my nausea or cramping instantly. I’m sure you can relate.

Over 100 compounds have been isolated from ginger. Studies (like this one) show that ginger functions as an antioxidant, antimicrobial and prevents inflammation in the brain. And ladies, if your monthly cycle is painful, get slicing on the fresh, raw ginger. (You may even want to consider also taking a ginger supplement.)

If you tend to run cold, even if it’s not a frigid winter day, cooking with ginger can instantly warm you up. Ginger also fortifies your immune system. If you tend to catch colds easily in the winter then you should definitely add ginger to your stir fries.

Turmeric

I believe this yellow-ish spice is just as valuable as gold, if not more so because, well, if you eat edible gold, you can’t absorb it. But turmeric on the other hand is one of the most powerful anti-inflammatory medicinal herbs. With the exception of ginger, turmeric has probably been the focus of the most research of any medicinal herb.

If you’ve ever had a curry dish, you’ve tasted turmeric. I know it might not sound appetizing and probably sacrilegious to Italian foodies and chefs, but I’m so down with turmeric I even add it to pasta dishes.

I admit that turmeric has an acquired taste; peppery, earthy, slightly bitter. But once you get used to it, you’ll learn to really appreciate its bold flavor. For at least 2,000 years, turmeric has been used as a medicinal herb in Southeast Asia. In traditional Chinese medicine, turmeric is thought to unblock blood stasis and move the Qi. Translation: it improves blood circulation, which leads to feeling more energetic.

medical cannabis

Mushrooms

Wait, mushrooms are herbs? I thought they were a fungus?

If that’s what you’re thinking, you’re not wrong. But according to herbalism, edible ‘shrooms are considered herbs precisely because they have medicinal value.

Mushrooms are having a magical moment in the West after being relegated to a bland, squishy pizza topping for the most part for so long. These days, mushrooms are added to coffee blends, adaptogenic herbal energy drinks and more.

And this is a good thing. That’s because mushrooms help support a balanced immune system.

Like all produce, the best mushrooms to purchase are organically-grown varieties that you can get at your local farmer’s market or CSA (community-supported-agriculture).

In traditional Chinese medicine, mushrooms like reishi—the king of all mushrooms in China—are added to soups and tea, and are used to treat coughing and wheezing.

Lately, I’ve been so impressed by how far edible mushrooms have come. I have sunk my teeth into a vegan mushroom burrito that I swear had the consistency and taste of steak!

Cinnamon

Another common medicinal herb that you’re probably already using is cinnamon, but most likely, you’re only adding this spice to coffee, tea, yogurt or waffles. (Both spices and herbs come from plants; spices are derived from roots.)

Try adding cinnamon twigs to other dishes from now on. Similar to ginger, cinnamon has warming properties. So if you’re constantly running cold, adding a cinnamon twig to your dishes can fire up your furnace.

Managing blood sugar levels is one of the biggest benefits of consuming cinnamon on a regular basis. If you gotta have some honey or maple syrup with your yogurt, then definitely sprinkle a bunch of cinnamon to slow down the blood sugar spike.

But try to also add cinnamon twigs to stir fry dishes, salad dressings, low-carb baked treats, and more.

Leptin function

Mint

I’ve included a couple Yang-fortifying herbs above: ginger and turmeric. Mint is a Yin-fortifying herb, which helps cool the body down. If you’re sweating over the stove in the summer, add plenty of mint to your food or drinks. Mint helps clear the body of excess symptoms associated with heat imbalances, according to Chinese medicine. So if you have a fever, rash, sore throat, or cough drink plenty of peppermint tea and add sprigs of mint to your dishes.

Mmmm. I’m getting hungry. I wish I could come over and help you get cooking with these medicinal herbs!

To your health.

Chef V

Cilantro Lime Vinaigrette Dressing

June 17, 2023 Jean Yates

Chef V’s Tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified. Dressings serve 4-6. – Veronica

creamy avocado dressing

TOTAL TIME: 10 min

SERVES 4-6

Ingredients

1 tablespoon fresh lime juice
1 tablespoon white vinegar
1/8 teaspoon sea salt
1 clove garlic, minced or pressed
2 tablespoons chopped fresh cilantro
2 tablespoons cold-pressed olive oil
2 tablespoons cold filtered water

Directions

For Cilantro Lime Vinaigrette, process all ingredients in a Vitamix until smooth and well combined. Will keep refrigerated in an airtight container for up to 1 week. Shake well before each use.

Easy Raw Pesto

April 21, 2023 Chef V

This Easy Raw Pesto is so delicious. Besides my Grilled Chicken Pasta, try this on gluten-free bread as a spread or use it as a marinade for your favorite protein or vegetables.

Add a simple & delicious raw pesto to add to your next homemade pizza. Chef V's pesto has less calories than store-bought pesto & is better for your health.

Chef V Easy Raw Pesto

Ingredients

2 cups fresh basil
3/4 cup raw pine nuts
2 cloves garlic
1/2 cup cold-pressed olive oil
1 tablespoon fresh lemon juice
Sea Salt
Freshly ground black pepper, to taste

Directions

Process all the ingredients in a Vitamix until smooth. Will keep for up to a month refrigerated.

Green Goddess Hummus

February 1, 2023 Chef V

I love hummus. Kids love hummus too! I eat hummus probably once a week. I like to make different flavors all the time. I love avocado hummus, bruschetta hummus, hummus with curry, and lots more. Your kids will love this healthy and delicious treat. – Veronica

This Green Goddess Hummus is amazing! It’s so full of flavor from the cilantro, chives, parsley, and lemon. It has the bright green festive coloring that kids love. Bring out the Green Goddess in you this holiday, or anytime.

This recipe is easy and it tastes delicious! Eat it with naan, veggies, gluten-free bread or pita chips. I love Stacy’s brand gluten free pita chips, they are the best. Enjoy!

skinny shamrock smoothie

Serving Size: 4 Person

Ingredients

1 tbsp. fresh parsley
1 tbsp. fresh cilantro
1 tbsp. fresh chives
2 cups garbanzo beans or chickpeas
1 tbsp. tahini paste
1 clove garlic, minced
¼ cup fresh lemon juice
¼ cup cold pressed olive oil

Directions

Blend all ingredients in Vitamix or food processor. Chill for 1 hour before serving. Serve with gluten free bread, carrots, cucumbers or anything else your little leprechaun desires.

Red Beet Hummus

January 10, 2023 Chef V

Improving your diet is the most important healthy change anyone can make. Yes, you can exercise more, you can get more sleep, you can meditate. But if you’re still filling your body with junk, none of that is really going to work the way it should. Change your diet and everything else falls into place. Start with this healthier and delicious red beet hummus dip.

Ingredients

1 cooked organic beet, cooled
1 can organic garbanzo beans, drained
1 tbsp. tahini paste
1 clove garlic
¼ cup fresh lemon juice
1 tbsp. olive oil

Directions

Blend all ingredients on medium and slowly add olive oil while blending.

Blend for 1-2 minutes or until a creamy smooth consistency.

Serve with multi colored carrots, cucumber, and gluten free bread or crackers.

Chef V Ranch Dressing

December 3, 2022 Jean Yates

Serving Size: 2-4 people

INGREDIENTS

1 cup Chef V Raw Mayo (recipe HERE)
½ tsp. garlic powder
½ teaspoon onion powder
¼ tsp. black pepper
1 tsp. fresh parsley, chopped
½ cup unsweetened almond milk

INSTRUCTIONS

Mix or blend all of the ingredients together. Refrigerate for at least 2 hours to chill before serving.

My Ranch Dressing is a great dip for watching football! Made with vegan mayo and almond milk, it is healthy and delicious.

Chef V’s Cranberry Sauce

November 1, 2022 Chef V

So how do I make cranberry sauce healthy? To sweeten the organic cranberries, I use coconut sugar. Coconut sugar is much better for your health because it doesn’t spike your blood sugar levels.

Take a look. Doesn’t it look just like the real thing? And in my opinion, my cranberry sauce tastes better than traditional Thanksgiving.

– Veronica

Ingredients

1½ cups fresh or frozen organic cranberries
½ cup raw coconut sugar
1 tsp. organic lemon zest
2 tbsp. filtered water
1 tsp. organic sea salt

Directions

Add one cup of cranberries to a medium sized saucepan. Reserve ½ cup for later. Add the coconut sugar, water and lemon zest to the pan and cook over low heat for 10 minutes, stirring occasionally.

Increase the heat to medium-high and cook until the cranberries burst, about 10 more minutes. Reduce the heat and stir in the remaining cranberries for texture. Stir occasionally for 10 minutes. Remove from heat and add sea salt. Refrigerate for 3 hours or overnight.

Bon Appétit!

Organic Pumpkin Purée

October 31, 2022 Jean Yates

It’s so easy to make your own pumpkin purée. Just cut the top off any pumpkin, cut into 4 quarters and remove all the seeds and guts. Line a baking sheet with parchment paper. Place the pumpkin skin side down on the baking sheet. Place in the oven for 45 minutes at 350 F (do not use oil). Remove from the oven, rest for 5-10 minutes and peel off the pumpkin skin.

Place your pumpkin in Vitamix or blender and puree. Use this purée for my recipes or any recipe that calls for canned pumpkin puree. The difference is AMAZING! You can store in the refrigerator for up to 5 days or freezer for later use.

Use this recipe in my Creamy Pumpkin Curry Soup.

pumpkin puree

Ingredients

1 pie pumpkin

Directions

It’s so easy to make your own pumpkin purée. Just cut the top off any pumpkin, cut into 4 quarters and remove all the seeds and guts. Place in the oven for 45 minutes at 350 F (do not use oil). Remove from the oven and peel off the pumpkin skin.

Goji Berries: Health Benefits and Chef V’s Trail Mix Recipe

October 1, 2022 Chef V

Chef V Goji berry recipes

Trail mix is a healthy alternative to sugary commercial candy, loaded with artificial ingredients. My recipe includes super healthy goji berries, nuts and seeds.

Goji berries have been have been used in China and other Southeast Asian countries for more than 2,000 years. Both as a traditional medicinal herb and as food. But it’s only been about a decade since goji berries have caught on in the US. Especially in the yoga and natural health community. Yes, it’s true that some consider goji berries trendy, not to mention expensive.

But if you have the budget to treat yourself to goji berries, I strongly believe they are worth the money. (A bag of them costs about $10-$12 at a natural food market.) That’s because the health benefits of goji berries are impressive.

If you’re interested in learning about goji berry health benefits, keep reading. But if you’re only here for my Easy Trail Mix recipe, which is featured in my book, Making Cleansing Easier, I’ll indulge you.

Before I share the recipe, allow me to briefly share my inspiration for creating the recipe….

Making Your Own Healthy Snacks

One of the things I love about living in San Diego (besides the climate) is that not only am I within striking distance of the beach, but beautiful hiking trails as well. And when I go for a hike, I like to bring healthy snacks with me. And what better snack to bring on a long steep hike than trail mix….

Sure, I could go to the market and buy a bag of trail mix. But no thanks, I don’t want a bag that’s half filled with raisins. No offense, raisins, a handful of you is ok. But no more than that. This is why I like making my own healthy snacks. In this way, I control the ingredients and the flavor.

That being said, let me introduce to you my recipe for Easy Trail Mix. And make sure to stay tuned after the recipe to learn about the all-star ingredient, goji berries….

CHEF V’S EASY TRAIL MIX

My Tip:

Try different ingredients to create some fun mixes. I generally use one or two raw nuts, one seed, and one dried fruit. Some ideas for nuts: almonds, walnuts, pistachios, cashews, pecans, or macadamia nuts. For dried fruit, always choose unsweetened and unsulfured fruits. My favorites include pineapple, apple, mango, and blueberries. And, of course, goji berries.

Ingredients:

1 cup raw almonds

1 cup raw walnuts

¼ cup unsweetened dried Goji berries

¼ cup raw sunflower seeds, sprouted if available

Directions:

Combine all the ingredients in a resealable bag or a bowl. I keep a bag in my car and a bowl handy in the house for easy and healthy munching wherever I am.

Goji Berries Health Benefits

I’m no expert in traditional Chinese medicine (TCM) . But I do find it fascinating. How did those ancient sages come up with the concepts of acupuncture and meridians? And how did they figure out how individual herbs affect specific organ systems? It’s mind-boggling. According to TCM, goji berries (Gou Qi Zi in Chinese) nourishes and tonifies the liver, kidneys and lungs. It also improves life essence (a concept in TCM called “Jing”) and enhances vision. Another health benefit of goji berries from a Chinese medicine point of view, they help balance yin and yang energies.

But goji berries also have the backing of modern research studies. And some of this research confirms what Chinese herbalists have known for over 2,000 years. Specifically, that goji berries help fight premature aging.

Also known as wolfberry, goji berries, according to this research, show antitumor activity against various types of cancer cells and inhibit tumor growth. Moreover, they help normalize blood sugar levels and encourage insulin sensitivity. That’s great news if you have type 2 diabetes. The more sensitive to insulin you are, the less of it you need. Goji berries, says the research, increases glucose metabolism. And it turns out goji berries also benefit those with type 1 diabetes. That’s because the promote insulin secretion. In addition, they help make the cells in the pancreas that release insulin (beta cells).

It also turns out that the ancient Chinese knew what they were talking about when it comes to goji berries benefitting the eyes. Research shows they protect cells in the retina against glaucoma.

Goji Berries: More Health Benefits

The compounds in goji berries also protect the liver. They do this by helping the liver detox, even from exposure to toxic chemicals. They also help reduce toxicity caused by radiation or chemotherapy.

And although promising research studies using mice doesn’t mean the benefits will occur in humans, it’s encouraging to see that goji berries may help prevent neurological diseases. The compounds in them lessen the symptoms of mice with Alzheimer's disease. Goji berries also help improve memory and cognitive abilities.

Here’s another goji berry health benefit I especially want my husband, Brandon (who helps me run ChefV.com), to pay attention to: better sperm health. You see, I may want kids one day. And it turns out that goji berries are beneficial to male reproduction. They increase the quality, quantity, and motility of sperm. The research also states that goji berries improve sexual performance. (Not that you need to eat goji berries for this reason, hubby! [wink]) And finally, in the bedroom department, goji berries help protecting Brandon’s own precious berries against what researchers call, “toxic insults,” whatever those might be. (Perhaps radiation from having your laptop on your crotch?)

Goji Berries: Worth the Price!

While it’s true that goji berries seem to some like an elitist superfood, as you can see the health benefits are tremendous. The berries also help fight body fat accumulation, protect the heart, and fight viruses and inflammation.

Sure, other fruits might be cheaper and offer antioxidant protection against disease and aging. But few fruits offer all of these impressive health benefits. Plus, goji berries are high in fiber, iron, calcium, and vitamins A & C. But don’t go overboard with them. Just eat a handful. Goji berries contain lots of fruit sugar.

These 6 Spice Ingredients Prevent Belly Bloating & Improve Digestion

July 1, 2022 Chef V

spices for health at the holidays

If variety is the spice of life, I say a variety of spice ingredients is the key to a long, healthy life. Herbs and spices improve digestion, reduce inflammation, and may even prevent cancer, along with other benefits. I’ll share with you my favorite 6 herbs and spices for optimal digestive health.

Feeling a little bloaty and gassy? Having a hard time buttoning your jeans? The 6 ingredients – herbs and spices – I’m about to share with you can dramatically improve your digestion. These spices are so good for you I recommend using them every day.

Dandelion

Did a rich dessert back your system up? Then sip on some dandelion tea. The reason why is dandelion root is really good for relieving constipation. Not only that, it reduces the amount of time food sits in your belly. In fact, one study suggests it’s better than a drug at speeding up digestion.

And if you’re a little down in the dumps because you put on a couple pounds, here’s how else ingredients like dandelion help….

When we overindulge, it’s really easy for water and metabolic waste to accumulate in our digestive system. But dandelion comes to the rescue by acting as a diuretic, removing excess water from your gut.

dandelion

Turmeric

Is it me or is turmeric becoming more popular than ketchup? Turmeric has been blowing up the Internet because of its inflammation-fighting and blood-sugar lowering actions. But did you know it’s also great for digestion? Here’s why I love adding ingredients like turmeric spice to my smoothie, tea and meals….

Sometimes when we’re invited to a dinner party and eat something we don’t normally have, toots happen. It’s a part of life. Nonetheless, flatulence is embarrassing. But turmeric is a potent fart-fighter! The very uncomfortable post-meal combo of gas and bloating can be greatly reduced just by adding a teaspoon or two of turmeric.

Turmeric may prevent embarrassing gas and uncomfy bloating because it helps digest fats. It also helps your belly keep its supply of stomach acid. Many digestive problems are caused by not having enough digestive juices to break down food.

I realize it might not be practical for you to carry a bottle of turmeric spice in your purse to a dinner party. But you can easily drink some tea or a smoothie before you head out for the night. You can also take a turmeric supplement before the dinner party.

Keep in mind turmeric is fat-soluble. That means you need to consume a little fat in order for your body to absorb turmeric. That’s not a problem if you’re adding it to a meal. But if you’re having a smoothie, make sure you add a tablespoon of olive oil or other healthy fat.

My next favorite spice for digestion also helps your body absorb turmeric….

turmeric

Black Pepper

Without black pepper, your body doesn’t absorb turmeric very well. But adding just a pinch or two of this ingredient, fresh ground black pepper, can increase your body’s absorption of turmeric by 2,000%!

Not only that, there’s something in black pepper called piperine, which is great for digestion. It helps you break down all the tryptophan and other amino acids in holiday turkey. It also helps you get rid of excess water and it stimulates your belly’s release of hydrochloric acid, the main digestive juice in your gut.

But to get your belly feeling better with black pepper, don’t cook with it. Just sprinkle some fresh ground pepper corns in your tea or on your food.

black pepper

Ginger

ingredients: Ginger is Mother Nature’s weapon against indigestion, stomach pain and nausea. When I go for sushi, I always ask for extra ginger. Not only does it cleanse the palette in between bites of a rainbow roll, it’s also great for digestion. It helps move food through the digestive tract so all that rice and fish in the sushi doesn’t just sit in your gut for hours, leaving you bloated and gassy.

Here’s an easy digestion hack you can try with ginger that’s been used for thousands of years in India’s ancient traditional system of medicine (Ayurveda): try eating some fresh ginger slices about a half hour before your meal. This will activate your digestive fire. Or better yet, have a cup of ginger tea.

(If you take a blood-thinning drug, don’t use too much ginger as it can negatively interact with the medication.)

ginger root

Cardamom

I do love me a cup of low-sugar chai tea. Each sip delightfully awakens my taste buds. But more than that the ingredients in chai tea like cardamom are great for digestion. Cardamom is like ginger’s cousin. Like ginger, it can help prevent gas and bloating. There’s also some research that shows it can help if you have IBS (irritable bowel syndrome). Not only that it can help if you have belly cramps, diarrhea or constipation.

If your bottle of cardamom spice is gathering dust in your pantry, move it to front and center of your spice rack. And if your local coffee shop can do a low-sugar chai spice tea, go for it. Besides cardamom and cloves, traditional chai spices also include ginger black pepper, and cinnamon.

Speaking of which, here’s the final of my favorite spices for digestion….

cardamon

Cinnamon

Cinnamon is an ingredient miracle. Not only can it make bland oatmeal taste great, it’s also good for digestion. It can help with indigestion, gas, heartburn, nausea and stomach cramps. Now, obviously, sprinkling cinnamon on stuffing, turkey or mashed potatoes is … let’s just say, weird.

But what you can easily do, if you know you’re going to be indulging, before you head out for the big holiday meal, is make a cup of tea and sprinkle some cinnamon in it. Or, you can make yourself a cup of Golden Milk.

Golden Milk (click here for my recipe) is a dairy-free drink that I make with almond milk and features several of the spices above. My recipe for Golden Milk includes turmeric, ginger and cinnamon, and of course, a pinch of fresh ground black pepper.

If you’re going to indulge a little, no worries, you’ll get back on track. Just make sure to start using these spices every day to help you digest those heavy meals.

Love,

Veronica (Chef V)

P.S. Having a daily 16 oz. serving of my Green Drink will also do wonders for your digestion. That’s how I start my day, even on the holidays.

Brandon, veronica and Coco

The Healthiest Oil to Cook With for Weight Loss

March 20, 2022 Chef V

When it comes to our food choices, there’s enough complexity to deal with given the basic ingredients. Trying to sort out the healthiest fruits and vegetables to best promote weight loss can be difficult. There’s a reason so many people come to Chef V for the best juice cleanse for weight loss, after all!

But there’s often an element of cooking that gets forgotten amidst all the other ingredients—cooking oil. What you cook your food in can affect your health like any other ingredient. But exactly how much of a health consideration are cooking oils? And which are the healthiest?

Why cooking oil choice matters

Before we can get down into the nitty-gritty of canola versus vegetable oil, it’s important to establish precisely why cooking oil choice matters. After all, it’s just what we use to cook our actual food, right?

Well, there ain’t no such thing as a free lunch, and that applies to the chemistry of cooking as well. You might have heard of something called a “smoke point” in oil. This is where oil starts to burn and smoke rather than just simmer. This “burning” also can release potentially harmful materials, such as free radicals or acrolein. These substances can damage your cells and organs. So the smoke point is something to consider as far as health goes.

But, on the flip side, many oils contain valuable vitamins and minerals. The right oil can add in useful, healthful substances to a meal that wasn’t there to begin with. Oils often contain a mixture of different fats, which can be good or bad depending on the particular type.

As a last note, it’s also essential to consider the origin of your cooking oils, beyond simply the type. Just like with any food, cooking oils can be filled with additives. It pays to read the labels, and find organic options if possible.

Cooking oils, measured up

Avocado oil

Avocados are a delicious, nutritious addition to a variety of great recipes. But did you know you can use avocado oil for cooking? It’s noted for its high smoke point, making it an excellent choice for high-heat cooking, such as deep frying. Avocado oil comes with all the benefits of avocado as well, including helping you address blood pressure and cholesterol issues, and generally benefit heart health.

Avocado oil has been linked to helping reduce inflammation in your joints. More relevant for this specific article, avocado oil has also been linked to helping boost your metabolism and aid weight loss, due to it containing substances, such as oleic acid, which promotes fat burning.

Avocado oil tastes can sometimes have a distinct taste of avocados, unless you make sure to use the lighter versions. A good rule of thumb when avocado oil cooking is to treat it roughly like olive oil. Overall, it’s a great addition to your kitchen!

Canola oil

Canola oil comes from the canola plant, naturally enough. It’s a type of oil that’s gotten quite a lot of buzz due to its high monounsaturated fat content. Using shorter words, it has mostly good fat content.

It’s also full of phytosterols, which are amazing in helping manage cholesterol levels. Canola oil has been associated with the burning of belly fat, good news for anyone interested in losing some weight. When it comes down to canola versus vegetable oil and health, canola oil is a clear winner.

Canola oil is also great in how versatile it is as a cooking oil. From stir-frying to grilling, it’s always a good idea to have some canola oil on hand.

Coconut oil

We absolutely love coconut and coconut water at Chef V. So that should mean we’re into coconut oil cooking as well, right? Well, cooking with coconut oil is a bit of a complicated topic.

Coconut oil does have a high smoke point, so that’s a plus. It also has plenty of the same health benefits of coconuts themselves, possibly working as an anti-inflammatory. However, coconut oil is also wildly high in saturated fats. At room temperature, most coconut oils will take a solid form—that’s how high their fat content is. Higher levels of saturated fats are associated with a higher risk of heart issues.

So coconut oil gets, at most, only a mild recommendation. That coconut flavor is going to make a great addition to particular meals, especially in baking. Just don’t overdo it. The high fat content might not make it the best option for weight loss.

Olive oil

For many out there, olive oil has already replaced vegetable oil as a kitchen staple. So there’s certainly a lot to unpack when it comes to olive oil cooking. There are many health reasons to enjoy olive oil. One of the most widely known is that olive oil is high in vitamin E, an important antioxidant.

In fact, if you love antioxidants, olive oil has plenty of them. And like a lot of other oils on this list, olive oil has monounsaturated fats that help you fight the “bad” cholesterols. This not only lowers your risk of heart disease, but can also help you avoid obesity. The real power of olive oil is more holistic, however. It has all this good stuff in it, so it makes you feel better. Subsequently, you’re more likely to engage in healthy activities, such as exercise.

One of the most fun parts of olive oil is how well it pairs with healthy dishes, such as those found in Mediterranean cooking. Just make sure you’re picking up organic variants!

Vegetable oil

Many people turn to vegetable oil out of health concerns. Once they go vegan, they figure they need more vegan and vegetarian products. And vegetable oil has often been heralded as another low-cholesterol cooking oil opinion. But now we get into the tricky territory of terminology.

The thing is, what is vegetable oil? Olive is a vegetable, right? And so is canola. So what is in those bottles of “vegetable oil” on the shelf? Well, you’re going to have to check the label. Too often, vegetable oil is a term used for more artificial versions of the product, which aren’t necessarily the healthiest. Always check the label and the nutritional information.

Enjoy your meals with Chef V’s green drink

No matter the oil you use, or what you’re cooking up, Chef V always has your back when it comes to promoting health. There’s a reason we provide one of the best juice cleanses for weight loss. However, our green drink works great on its own as a companion to any meal. So, here’s to all your future healthy cooking!

Swap-Out Makeover: Ingredient Swaps for a Healthy Winter

November 15, 2021 Chef V

swap out makeover

The smallest things matter the most and in this case, small changes can make a big difference. Simple ingredient swaps this fall and winter will help you stay on track while eliminating at the feeling of indulgence guilt. Whether it’s an appetizer or a dessert, these easy changes will help you avoid that pesky holiday weight gain we all hate.

And we promise, you won’t even miss the butter or white flour, in fact, a lot of the time these substitutions will enhance the flavors of your favorite dishes. We’re here to help you make being healthy easy and we can’t wait to see what you cook up this holiday season.

pumpkin skin mask

Chef V

Chef V Raw Mayonnaise

July 1, 2021 Jean Yates

raw mayonaise

TOTAL 10 minutes

Serving Size: 1 Person

Ingredients

1 cup raw cashews, washed and drained (pre-soaked 1 hour)
1 cup filtered water
¼ cup of lemon juice
1 tbsp. of lemon zest
½ tsp. organic sea salt to taste
1 tsp. raw coconut sugar

Directions

Blend mayo ingredients together in a Vitamix or food processor.

Chef V’s Raw Almond Butter recipe

May 22, 2021 Jean Yates

Raw Almond Butter is delicious, but not all commercial almond butters are healthy. Almonds are definitely one food that you want to purchase organic. When comparing how a crop is cultivated organically and conventionally, oftentimes, the methods are very similar. But not so with almonds. In fact, conventionally-grown almonds, the way they are processed, may pose serious hazards to your health.

In light of this, I always buy organic almonds. And if I’m at a farmer’s market that offers steam-pasteurized organic raw almonds, I go for those, even if it’s expensive. Steam-pasteurization preserves the nutritional integrity of the raw almond butter. Plus, they’re free of chemicals and pesticides.

Once you’ve tried this almond butter recipe you’ll never want to buy commercial again. – Veronica

grinding almonds

TOTAL TIME: 25 min
SERVINGS: 5

Ingredients

3 cups organic raw almonds
High power blender (I prefer Vitamix)
Patience – it takes up to 20 minutes to process

Directions

Process the nuts in a Vitamix for 10-20 minutes at high speed. This is easy, but it takes patience.

After about 5 minutes, the nuts will look like almond flour. Then, after another 5-10 minutes, the oils will start seeping out of the mixture, forming a paste.

Soon after, the raw almond butter magically appears! Store it in a sealed mason jar. Your raw almond butter will keep in the refrigerator for up to a month.

That’s the simple way to make raw almond butter at home.

Medicinal Herbs: Fantastic Fungus

January 23, 2021 Jean Yates

You might think of mushrooms as something to put on pizza, but they are much more. These days they are showing up in herbal energy drinks, coffee recipes, and supplements. Mushrooms are full of antioxidants and are widely used in Chinese medicine.

There’s a good reason why mushrooms are one of the biggest trends in wellness. They deserve to wear capes for they are truly superfood heroes! Mushrooms are nutrition powerhouses, loaded with vitamins, minerals and lots of phytonutrients that you won’t see listed on nutrition labels.

If you’re disgusted just by the thought of eating mushrooms, I don’t blame you. I used to be revolted by the squishy little buggers. In high school, whenever my friends and I ordered pizza, there was always that one person who was adamant about including ‘shrooms on the pie.

But edible mushrooms have come a long way. No longer are they a tasteless, chewy and squirmy substance drowned in water in a can, reserved for pizza and, well, I can’t think of any other foods I used to see with mushrooms back in the day.

These days, practically every entree I make, especially stir-frys, includes mushrooms. Personally, I don’t drink coffee, but I do know plenty of people who mix mushroom powder into their morning cup. Lately, I started experimenting by adding mushroom powder into herbal tea.

Benefits of Mushrooms

So after years of being revolted by mushrooms, why did I hop on the ‘shroom bandwagon? Why am I taking the time to slice the blooming fruit of fungus (that’s what edible mushrooms are) and tossing it in not only stir-frys but also soups and stews and other dishes? And why has mushroom powder become a thing?

First, let me say that if you really detest the texture and taste of mushrooms, you may want to still consider buying mushroom powder. They have a mostly neutral taste. If anything, they have a subtle nutty, Earthy flavor profile. At least the couple different brands that I’ve tried.

The reason I want you to consider incorporating more ‘shrooms into your diet is that they are one of the best foods on Earth for supporting the immune system.

And lord knows we all need that these days.

Why are ‘shrooms beneficial for immunity? Let’s start with vitamin D. Certain species of mushrooms are very rich in vitamin D, which is crucial for maintaining a balanced immune system.

That means that if you do become infected by a pathogen, your immune system won’t go out of control and attack your body. Obviously, there’s no guarantee that eating mushrooms or taking a vitamin D supplement offers 100% protection, but I’m putting my money on my health by making sure I’m getting enough vitamin D.

Best Mushroom For Vitamin D

According to the Mushroom Council, the maitake (“My Tock E”) species of mushrooms contains over 230% of the daily value of vitamin D, which is very difficult to obtain from the diet alone. That’s because there are relatively few natural foods that are rich in vitamin D.

As a side note, I wouldn’t rely on mushrooms alone for obtaining vitamin D. The reason is because mushrooms are rich in vitamin D2, but not so much in vitamin D3. D3 is the more “active” form of vitamin D that our bodies use to produce hormones and perform lots of other important functions. Still, your health will benefit from consuming rich sources of vitamin D2.

below, Maitake mushroom

Mushrooms: A Good Sugar?

The all-star phytonutrients in mushrooms is beta-glucans, which is actually a sugar. Who says sugar is bad for you? Well, too much added sugars in the diet contributes to disease. But certain natural sugars that are trapped in the cell walls of plants can help us stay healthy.

Beta-glucans support the immune system by activating specialized immune cells that target potentially-harmful pathogens for destruction and clean-up the crime scene after they’ve been assassinated.

above, dried shitake mushrooms

Eat These ‘Shrooms For Health

Another fabulous fungus that supports the immune system, and one that’s found in many supermarkets is crimini. Zinc might be the trace mineral that gets all the immunity-seeking attention. But selenium is arguably just as important. That’s because selenium has been proven to prevent viral replication. Brazil nuts are probably the best plant-based source of selenium. But crimini mushrooms are an excellent source as well. One serving contains about a third of the daily recommended value.

To support your bones, the Mushroom Council recommends shiitake (“Shee-Tock-E”), because it’s rich in copper, a trace mineral few of us ever think about, especially for bone health. But there’s more to healthy bones than calcium.

There are so many varieties of mushrooms. You really can’t go wrong with whatever variety you go with. Toss any variety available at your local health food store into stir-frys, soups, and yes, even on top of a healthy pizza (with cauliflower crust).

If you have the funds for it, buy mushroom powder, which contains other varieties that you wouldn’t be able to get at your local supermarket. I’m talking about reishi, turkey tail, lion’s mane, etc.