Author: Chef V

Veronica hair loss improvement

The study Chef V commissioned from an independent laboratory concluded that when study participants completed the Chef V detox and continued to use the Chef V Green Drink plan, they experienced a 39.8% improvement in hair loss.

The best veggies for a healthy gut, skin, hair, and nails are the same as the ones in Chef V’s mega-popular Green Drink. And it’s no coincidence that these same veggies are also the best for helping you cleanse and detox. Chef V covers how each of the veggies benefits your beauty.

I created the recipe for Organic Green Drink several years ago back when I was a private chef. Over time, demand grew for my Green Drink and that’s really the catalyst for launching Chef V.

I did a ton of research for the Green Drink recipe. I wanted to select the best veggies that would not only taste amazing cold-blended, but that would also be the best for a 3 day cleanse or 21-day detox. And as it turns out, the seven veggies in Green Drink not only happen to be the best for cleansing and detoxing, they also happen to be the best veggies for skin, hair, and nails.

Now I admit, it would be a pain in the behind to have to chop green kale, black kale, collard greens, dandelion greens, green chard, curly parsley, and green leaf lettuce every day. And then have to juice it. Then clean up.

The main reason why I transitioned from being a private chef to launching Chef V: making healthier easier for people just like you. And it doesn’t get any easier than having a bottle of our certified organic Green Drink delivered to your home.

Not only can you lose weight, gain energy and sleep more soundly by having Green Drink every day, but there’s also a very good chance your skin, hair, and nails will look better.

So let’s take a look at how the ingredients in Green Drink are the healthiest veggies for skin, hair, and nails.

meditate

Best Veggies for Skin, Hair & Nails: Kale

Sure, there’s some excessive kale craziness these days. But for good reason. Kale is rich in vitamin K. And it’s really hard for most people who eat the average American diet to get enough K. Vitamin K actually helps minimize dark circles in your eyes. That’s why it’s one of the best veggies for skin.

In fact, kale can even help tighten your skin. How? Well, one of the reasons why your skin isn’t as tight when you get older is that the aging process weakens your collagen. Collagen is the body’s main structural protein. In fact, over one-third of the thousands and thousands of proteins in the body are collagen proteins. Collagen provides strength to your tendons, ligaments, teeth, nails, hair, bones, gut lining, and much more….

The vitamin C in kale along with the antioxidant, lutein, promotes collagen regrowth and production. In addition, the vitamin A in kale helps prevent damage to the skin. It also repairs and damage to the epidermis.

There’s a good reason why kale has been added to several beauty products. Because it’s such an efficient detoxifying nutrient, kale can help clean your pores. It’s even beneficial for your hair pores. Moreover, kale contains fatty acids such as omega-3s. These fatty acids provide moisture to your hair and skin.

There’s even a nail polish with kale extract. Supposedly, it can help stimulate keratin production. Keratin is the other main protein that’s in your nails.

These facts about kale make it one of the best veggies for skin, hair and nails. So drink your Green Drink and schedule that kale facial!

kale

Best Veggies for Skin, Hair & Nails: Dandelion

Another incredible detoxifying green veggie in our Green Drink is dandelion. Dandelion widens your pores. That’s how it helps your body get rid of toxins. And according to this article, dandelion shrinks wrinkles. It may also help whiten dark spots and reduce fine lines.

Like kale, dandelion also contains lots of beta carotene and vitamin C. It’s also rich in the B vitamins and vitamin E, which is a standard ingredient in many skin care products. Moreover, the minerals and trace minerals in dandelion may actually help regrow hair.

dandelion

Lettuce

One of the main reasons why lettuce is good for your skin is it contains the following three minerals: silica, sulfur and phosphorous. You don’t need a large quantity of these minerals from the foods you eat. That’s why they are called trace minerals. But these three trace minerals are vital for maintaining healthy skin, hair and nails. Without doubt, you’re not going to get many benefits by eating iceberg lettuce, which is devoid of nutrition. But green leafy lettuce can also protect your skin against harmful UV rays.

So now do you see why I selected these six veggies (7 really; Green Drink includes two different types of kale)? Not only are they the best-tasting and most detoxifying, they’re also the best for your skin, hair and nails.

Veronica in kitchen with blenders

Lettuce

Is There Any Proof Green Drink Improves Sleep Quality?

Several Chef V customers recently posted how having a Green Drink first thing in the morning has improved their energy throughout the day and even their sleep quality. So I decided to look into the connection between how green leafy veggies affect sleep quality. I also provide a handful of tips on how to get restful zzzzz’s.

I’ve said it once and I’ll say it a thousand more times…

The easiest, healthiest thing you can do to start your day is to have 8-16 ounces of Organic Green Drink. It’s not a shameless sales pitch. Ask any of the thousands of Chef V customers who follow this daily piece of advice and they’ll tell you that it just sets you up for a great rest of the day. Your energy will be rock-steady. You’ll be slightly buzzing with a high vibration. Not jittery buzzing, but just an optimistic, pep-in-your-step great feeling.

But there’s a catch…

If you’re having a Green Drink in the morning, will the good vibes last well into the night? In other words, can consuming green leafy veggies actually support sleep quality? Yes – clinical research apparently proves the point.

In 2023, ChefV.com products were the focus of an independent clinical trial by Citrus Labs. The 38 participants who completed a 21 DAY DETOX and then continued on a GREEN DRINK plan for 7 days saw vast improvements in all areas of their life. This includes a 34% reduction in inflammation and an average weight loss of nearly 8 pounds, and a 44% improvement in sleep quality.

Research on Green Veggies & Sleep Quality

According to a 2021 study in the Swiss journal, Antioxidants, green leaf lettuce (one of the 7 certified organic veggies in Green Drink) was shown to bind to GABA receptors. I’ll break it down in plain English.

So GABA is a neurotransmitter, which are chemical messengers in the brain. Having great communication is key to almost everything in life and it turns out that for sleep and overall health, it’s crucial.

And in order to have rejuvenating sleep and feel relaxed, your GABA neurotransmitters have to be able to get the message that they need to be activated. This is because GABA is like your brain’s natural valium—without the addictive side effects.

So what’s in lettuce that activates GABA and leads to better sleep quality? Well, the researchers believe that the antioxidant called quercetin plays a big role. You may have heard of quercetin. I know people who take quercetin supplements. I guess it can’t hurt to take a quercetin supplement but I always advocate getting the real thing from food.

V’s 3 Most Important Sleep Tips (Besides Green Drink)

In addition to eating (and drinking) lots of organic green, leafy veggies and other produce, here are 3 things that help me get better sleep:

Meditate

With so many meditation apps to choose from, many of them free, you don’t have to be a Buddhist monk in order to achieve a more restful, relaxed state. My favorite app is the Calm app.

I listen to the daily Calm every morning for 10 mins and usually every night before I go to bed.
It also helps me if I wake up too early – I can do the daily mediation and usually get back to sleep.

Try to listen to a sleep or meditation app for 15 minutes before you try to fall asleep for the night. If you wake up in the middle of the night and can’t go back to sleep, follow along to the app for another 10-15 minutes.

Feast at lunch, eat a light dinner

A lot of people are so busy during the day that they barely have time to eat lunch and when they do, it’s usually something not substantial enough and not well-balanced. Turkey sandwiches come to mind. Instead, try carving out time and eating a large lunch with a healthy grain like quinoa, a big portion of roasted/steamed veggies and a lean piece of protein like fish or tempeh. Then for dinner, have soup and salad.

Get Adequate Exercise

I notice that on days when I’m not as active as I’d like to be (hasn’t been happening that much lately because of my new pickleball obsession), I don’t sleep as well.

Make sure you move your body enough during the day. I know it’s tough for many people who work remotely on their laptop all day. But try to take a few mini-movement breaks during the day.

And don’t forget to start each day with Organic Green Drink! Here’s to getting plenty of restful zzzzz’s.

Leafy Greens in Green Drink Block Blue Light

I also came across a study in the curiously named journal, Cureus, which said that leafy greens contain micronutrients that can positively influence sleep:

Tryptophan
Potassium
Magnesium
Fiber
Iron
Calcium
Vitamin C
Lutein
Zeaxanthin
Choline
Beta carotene

So let’s talk about some of these micronutrients that are in Organic Green Drink. For starters, the researchers of this study said that fiber “has been shown to be associated with deeper and more restorative sleep.”

So in case you’re wondering what the heck lutein and zeaxanthin are, they are the most important antioxidants for vision and eye health. And the cool thing about these two micronutrients that are also found in Green Drink is that they are natural filters of high-energy blue light. That helps support sleep because blue light, which is emitted from smartphones and other electronic devices, suppress your body’s production of the sleep hormone, melatonin.

And that’s the reason why you should always put your phone in airplane mode when you go to bed and turn off all other electronics in your room a good hour before you want to fall asleep. If you have a TV in your room, get rid of it; move it into another room and stop watching well before bedtime.

Look, I could go on and on with these research studies. If you want to check more out, here ya go.) Now I’m not saying if you struggle with really difficult insomnia that having a little Green Drink in the morning is the cure, or if you eat a salad for dinner you’ll sleep like a baby. But there is plenty of evidence that associates green leafy veggie consumption with better sleep quality.

Warm Butternut Squash Salad

Warm butternut squash: this is a delicious holiday treat for those first cold days that signal the end of fall. It’s a hit at special dinners. It’s very filling and makes you feel warm inside even though it’s a salad. It’s also very healthy and vegan. – Veronica

DOWNLOAD PDF

warm butternut salad

TOTAL 30 minutes

Serving Size: 2-4 people

Ingredients

Warm butternut squash

1 Tablespoon coconut oil
1/4 cup diced sweet or yellow onion
1 small butternut squash, seeded and diced
1 clove garlic, minced or pressed
1/2 teaspoon ground nutmeg
1/2 teaspoon fresh thyme leaves
1 cup cooked quinoa
Sea salt, to taste
Freshly ground black pepper
4 cups wild greens (arugula, spinach, or mixed herbs)
1 cup pomegranate seeds

Directions

Warm butternut squash: In a large non-stick pan, heat the coconut oil over medium heat. Add the diced onion and butternut squash. (The smaller the squash is diced the more quickly it will cook.) Sauté the squash and onions over medium heat for about 5 minutes, or until the squash is soft. Do not burn the squash or onions.

Add the garlic, nutmeg and thyme, and cook for 1 to 2 minutes more. Transfer the butternut squash to a bowl and stir in the cooked quinoa. Add salt and pepper to taste. Cool mixture in the refrigerator.

To serve, mix the dressing ingredients and drizzle over greens. Top with cooled butternut squash mix and garnish with pomegranate seeds. Serves 2-4.

What I Ate to Lose 55 Pounds After Having a Baby

what do I eat today liquids

Hello, fellow new Moms and friends! I'm here to share my experience with losing 55 pounds after having my baby, a journey with some dietary surprises and a lot of learning. Trust me, it's not your typical weight loss story!

Let's dive into the world of postpartum diets. Like many, I assumed that eating lots of salads and raw foods was the way to go. However, I quickly learned that postpartum nutrition requires a different approach.

Instead of my usual diet, I shifted to eating more warming foods. This included soups, bone broths, meat with bone, raw milk, and raw cheese. It was a significant change from my previous eating habits, but it was one that I found to be beneficial.

lemon water

During this time, I also delved into learning about the “fourth trimester.” This concept emphasizes the importance of healing your body postpartum through rest and proper nutrition. It was enlightening to understand how crucial this period is for new mothers. By listening to my body and adapting my diet, I was able to lose 55 pounds in less than four months.

Breastfeeding exclusively also played a role in my weight loss journey. Not only did it help me shed pounds, but it also supported my baby's nutrition. I learned that eating right and taking care of your body can positively impact your milk supply.

While I reduced my intake of salads and raw veggies, I didn't eliminate greens from my diet altogether. I continued to enjoy my daily green drink, which provided me with essential nutrients and kept my energy levels up throughout the day. This was a great way to maintain a balanced diet without relying too heavily on raw vegetables.

While you’re probably thinking that this isn’t the same diet I’ve recommended for cleansing. And that is correct.

Cleansing is a different journey than all together just losing weight. Cleansing can help you lose weight and detox your body so your gut is more able to digest certain foods and allow the rest of your body to function more properly.

Cleansing is great once in a while but it’s best to have the Green drink daily and continue on a whole food diet post cleansing.

I still recommend easing into and out of the cleansing process with my precleanse list approved foods but for moving forward in your day, an organic whole food diet is always the best thing for your body, gut and weightloss.

berry parfait

Through this journey, I realized that losing weight after having a baby isn't just about the number on the scale. It's about making informed choices about your diet and listening to what your body needs. This approach not only helped me lose weight but also taught me the importance of nurturing my body during such a crucial time.

For anyone embarking on their postpartum weight loss journey, remember that it's about finding a balance that works for you. Every mother's experience is unique, and it's essential to focus on what makes you feel healthy and energized. Here's to a journey of health and self-care post-baby! 🌟💪👶

Books I recommend:

The FourthTrimester -Kimberly Johnson

The First Forty Days – Heng Ou

Real Food Pregnancy – Lily Nichols

chai latté

What Do I Eat Today?
A One Day Menu
Typical of my Postpartum Diet

Breakfast: Green Drink and Chai Latte

First I have 16 ounces of my organic green drink. Twenty minutes later I have a Chai latte.

My postpartum chai latte is made with chai tea, wild local honey, cinnamon, and raw steamed milk.

Raw milk has many health benefits

Raw milk is often said to be high in essential nutrients like vitamins (A, B, D), minerals (calcium, magnesium, phosphorus), enzymes, and beneficial fats. Some say that raw milk has probiotics that are good for gut health.

Raw milk may be easier to digest compared to pasteurized milk, possibly due to the presence of lactase-producing bacteria, which may help lactose-intolerant individuals.Some studies suggest that drinking raw milk during childhood could be associated with a lower risk of developing allergies and asthma. However, these studies do not prove the claims as further testing is needed.

Breakfast: Breakfast Taco

I like to make a big batch of these for the week so when I’m hungry after breastfeeding and playing pickleball I have a super nutritious meal To eat.

Of course I always chug my greens post workout but about 15 minutes after that my body is ready for food.

These tacos are so good and you can actually lose weight eating tacos! Who knew?!

Lunch: Tomato-less Chili

While I generally do not use a lot of nightshade vegetables, I do think fresh or dried jalapeño peppers in small quantities add a kick to dishes and have detoxifying powers. For more protein, swap the cannellini beans with 1 pound of cooked ground turkey, if desired.

Dinner: Chicken teriyaki, brown rice and broccoli (Can also use salmon or ground turkey.)

Made with:

1 lb organic chicken
Salt pepper to taste
1 tbsp avocado oil
1 lb organic broccoli chopped and steamed in water with dash of salt.

What to Expect From Green Drink When Expecting

One of the most common questions we get here at Chef V is from women wondering if it’s alright to be drinking green juice during and after pregnancy. If you’re expecting (or expecting to be expecting), this blog will cover all the basics you need when it comes to pregnancy and green drinks.

Can a pregnant woman enjoy a green drink?

Let's get right into the main question here. Can you enjoy green detox juice while you’re pregnant? The short answer is, as is so often the case, it depends. So what does it depend on?

First is context. It makes sense that you’d want to avoid a low-sugar juice cleanse while pregnant, for example. During your pregnancy, you’re eating and drinking for two, after all. It’s not a good idea to radically decrease your food intake during pregnancy.

Of course, drinking some of that cleansing juice alongside your regular meals is a different matter. However, this also raises some interesting questions and concerns regarding the kind of juice you are drinking.

Pasteurized versus unpasteurized

Most juice you can pick up in a grocery store will be heavily processed to make it more suitable for the global food transportation business; it will be pasteurized and filled with various additives.

This creates something of a conundrum for pregnant women. On the one hand, drinking unpasteurized drinks could be dangerous, as it increases the risk of infection from raw produce. On the other hand, additives and preservatives in food can be potentially very dangerous to pregnant women as well.

In the end, our best recommendation is to go organic, while also making sure you’re emphasizing freshness. Refrigerate any green drinks you make, and ensure that you drink them as quickly as possible. This keeps you safe from additives, while also reducing the risk from unpasteurized beverages.

If you buy your green drink instead of making it, ensure you’re getting green juice delivery right to your door. This cuts down on time between when it's made and when it reaches you. You don’t want to be guessing how long unpasteurized juice was sitting on a store shelf!

Why green drink is great for pregnancies

So we’ve discussed a bit about whether you can drink green juice while pregnant. But why is this such a big deal anyways? Why do we get all the questions about it? Part of the reason is that there are a ton of benefits to enjoying some green detox juice while you’re pregnant. These benefits naturally boost interest in green drinks.

Detox juice is perhaps best known for helping people lose weight, get blood sugar under control, and better manage their digestive systems. However, it also offers a lot of other nutritional benefits. The iron, vitamin C, and calcium in a green drink can help keep pregnant women healthy, as do its anti-inflammatory properties. These nutrients also help boost the immune system, which is essential to keeping mother and child healthy.

Green the best green juice delivery with Chef V

At Chef V, we’re all about staying healthy, at all times of the year. While you might know us for our low-sugar juice cleanses, we also do delivery of our signature green drink right to your front door! This means you can get an incredibly healthy blend of leafy greens, while also getting a guarantee of absolute freshness. You can check right now to see if your green juice delivery covers your area.

Detoxing for Headaches and Migraines

Headaches, and even worse, migraines, show up unannounced and ruin the day. The throbbing pain, sensitivity to light and sound, and nausea can turn a perfectly good day into a nightmare. It’s like a perfect storm brewing in your brain, with blood vessels constricting and then suddenly dilating, causing that head-splitting pain.

But fear not, for there are ways to avoid them. In this article, we’ll explore the powerful combination of a diet rich in green leafy vegetables and unprocessed foods, plus using a 21 Day Detox or Cleanse to reset your system. Chef V’s Detox plus her healthy eating plan will help you steer clear of migraines and lead a happier, headache-free life.

Before diving into our migraine-fighting strategies, let's understand what causes these painful headaches. Migraines are usually triggered by a combination of factors. Common triggers include stress, hormones, and dehydration. Genetics and even certain foods or drinks can all play a role. Bright lights and loud noises can also contribute to the onset and intensity of migraines.

Now, let's get to the heart of the matter: how to avoid migraines through a diet rich in green leafy vegetables, healthy eating, and by using the Chef V 21 Day Detox Program and Chef V Green Drink.

All of the Chef V products are based on the fact that green leafy vegetables are nutritional powerhouses and can play a significant role in migraine prevention.

Some of the main nutritional benefits include:

Magnesium: Leafy greens like spinach, kale, and Swiss chard are rich in magnesium, which has been shown to reduce the frequency and severity of migraines. Magnesium helps relax blood vessels and reduces inflammation, two key factors in migraine development.

Vitamin B2: Foods like spinach, collard greens, and broccoli are high in riboflavin, which may help prevent migraines by improving mitochondrial function and reducing oxidative stress.

Folate (Vitamin B9): Leafy greens are also abundant in folate, which supports healthy brain function and helps regulate neurotransmitters, potentially reducing the risk of migraines.

Detoxifying your body by cleansing with a Chef V 21 Day Detox can help prevent migraines.

Chef V’s 21 Day Detox helps you with menu plans and healthy substitutes for processed foods. Using an elimination diet can help you identify the food triggers and sensitivities that might be causing your migraines.

The Chef V Plan’s healthy eating days include recipes with detoxifying foods like beets, ginger, turmeric, and lemon to help your body remove toxins. For the biggest change to your system, stick to the mostly vegan & vegetarian recipes in Chef V’s cookbook “Making Cleansing Easier” and to her healthy eating guides while doing a detox.

A migraine-free life is within reach through a combination of a healthy diet, a focus on dark green leafy greens, and a body reset with a Chef V 21 Day detox, followed by having a daily Green Drink every morning

By paying attention to your body's signals, avoiding trigger foods, and nourishing it with essential nutrients, you can significantly reduce the frequency and severity of migraines. Remember to consult with a healthcare professional before making significant dietary or lifestyle changes, especially if you have severe or chronic migraines. Here's to a headache-free future filled with vitality and well-being!

Adaptogens: The Medicinal Plant All-Stars That Help Conquer Stress And Fatigue

Chef V’s Immunity Smoothie

adaptogen examples

Out of tens of thousands of medicinal plants on Earth, only a tiny percentage have been classified as “adaptogens.” Over the last few years, adaptogenic herbs have become a huge health trend.

Certified nutritional therapist and ChefV.com founder Veronica “V” Kress explains what’s so special about adaptogens and managing stress.

mushrooms

Fungus is finally friendly!

While adaptogens, also called adaptogenic herbs, have soared in popularity, relatively few people know exactly what makes an herb adaptogenic. So let’s get to know them…

One of the top selling points for adaptogens is that they help regulate the amount of stress hormone, cortisol, released from the adrenal glands. In doing so, they help your body healthily adapt to stress.

It wasn’t long ago that mushrooms were just a squishy, flavorless topping for pizza or a second-tier ingredient in a stir-fry. Only eccentric people were fond of fungus for food.

Now all of a sudden, mushrooms are all the rage. Reishi, Lion’s Mane, Chaga and other fruiting fungal bodies now enjoy A-list, red-carpet superfood status. Mushroom coffee? Unthinkable a decade ago. But these days, more and more people are breaking up with coffee and sipping functional fungal elixirs instead. These edible ‘shrooms, mostly in powder form, are examples of adaptogens.

mushroom coffee

What Are Adaptogens?

They’re the cream of the crop of the medicinal plant world. According to the Center for Biological Diversity, 50,000 to 80,000 plants are used medicinally. Although there’s no exact number of adaptogenic herbs on the planet, the number of herbs classified as ‘adaptogenic’ doesn’t exceed a few hundred. Some plant medicine experts put the number far lower, at a few dozen.

So what makes adaptogens the darling of the plant medicine world? Well, as the name implies, adaptogens help the body “adapt” to stress. Running an Organic Green Drink delivery company, doing everything in my power to keep costs low for my customers despite inflation and the soaring cost of goods and services, and nursing a newborn? Yup, I got some stress.

That’s why I’ll typically add an adaptogenic powder to my protein smoothie, which I take about 30 minutes after fueling my cells with Organic Green Drink in the morning. I’ll tell you which adaptogens are my favorites below, and suggest some Smoothie recipes to add them to.

(I should also mention that I have reduced the frequency and dosage of adaptogens now that I’m breastfeeding. There’s no telling if baby Kaden will get a sudden burst of energy and skip naptime because the power of adaptogens came through my breastmilk!)

To be classified as an adaptogen, herbalists and botanists generally agree on a few principles:

Non-Specific Action: Think about a prescription medicine you’ve taken. That drug was designed to have one specific action, like lowering blood pressure or blood sugar or inhibiting serotonin reuptake. In comparison, adaptogens don’t just have one action. Instead, they help the body adapt to any kind of stress in a non-specific way.
Promote homeostasis: Adaptogens restore balance to the body. They do this by regulating physiological processes. One of the top selling points for adaptogens is that they help regulate the amount of stress hormone, cortisol, released from the adrenal glands. In doing so, they help your body healthily adapt to stress.
Non-Toxic and Safe: Unlike pharmaceuticals and many non-adaptogenic herbs, adaptogens are generally considered safe and have a low risk of toxicity and side effects.
Biphasic: This means that adaptogens can have either an energizing or calming effect. For example, adaptogens can help the adrenal glands crank out more cortisol when needed or reduce the amount when the adrenals flood the bloodstream with cortisol like a burst dam. Adaptogens help energize an underperforming organ and reduce activity in a hyperactive one.

ADD ADAPTOGENS
TO THESE SMOOTHIE RECIPES

Chef V's Smoothie Recipes

Piña Kale’oda Smoothie

Chef V Tropical Smoothie

Green Protein Smoothie with Kale

Adaptogens you might use are described below.

When Were Adaptogens First Discovered?

No, Gwyneth Paltrow was not the first adaptogenic trailblazer (despite what the Goop blog may say). That credit goes to Soviet scientists in the 1940s like Dr. Nikolai Lazarev and later, to doctors Israel Brekhman and Alexander Panossian.

Research on adaptogens in the mid-20th century was conducted when the Soviet Union was competing neck-for-neck with the USA for global superpower status. Russian scientists discovered that when soldiers, athletes and workers were given the adaptogenic herb, eleuthero (Siberian ginseng), they could perform at high levels under intense stress such as little sleep and extreme weather.

But the history of adaptogenic herbs dates much further back than a century. These special medicinal herbs (and fungi) have been used since prehistoric times. And what’s really interesting about many of the most commonly used adaptogens is their own resiliency to stress.

HEALTHY EATING RESOURCES

CHEF V RECIPE ARCHIVE

CHEF V’s COOKING SCHOOL (Free videos)

What Do I Eat Today? (Free recipes)

Making Cleansing Easier (Free e-cookbook)

Adaptogens Have Their Own Stress To Deal With

Adaptogens don’t have to worry about paying the bills. But many of them do have to survive under the harshest conditions. For example, I already mentioned Eleuthero. That grows in the harsh taiga of Siberia, where hardly any other plants can take root.

Another adaptogen that survives freezing conditions is Rhodiola root, which grows in high-altitude Arctic regions.

Maca root has developed a reputation as a libido enhancer and hormone balancer. If it can survive the harsh Peruvian Andes climate, with hurricane-force winds, blinding sunlight and miserable soil, maybe Maca can make miracles happen in the bedroom. (This study says Maca can help reverse sexual dysfunction in postmenopausal women who took antidepressants.)

Another example of a fascinating tale of survival in the plant kingdom is the adaptogen known as holy basil (Tulsi). Native to the scorching-hot, arid Indian subcontinent, holy basil thrives even under desperate drought conditions.

One more example is Ashwagandha. Like holy basil, this adaptogen thrives in arid, hot AF India as well as North Africa and the Middle East.

Just as these adaptogenic herbs have not only survived but thrived in harsh climates, they can help us adapt to stress and support our own resilience and well-being, even in the face of adversity.

What Are The Benefits Of Adaptogens?

Adaptogens might be the ultimate natural stress-busters. And in helping our bodies adapt to stress in a balanced, non-specific way, they may also help:

Support immune function
Promote energy, vitality, stamina and endurance
Improve mental clarity
Balance mood
Calm the mind

What Are The Best Adaptogens?

In addition to the adaptogens I mentioned, the following ones have shown promise in research studies:

Licorice root
Goji berry
Schisandra fruit
Astragalus
Angelica root
Acai berry
Shatavari

mushroom and medicine capsules

Do Adaptogens Really Work?

Instead of asking me, let’s see what the research says. According to a review of several studies published in 2021, in the journal Nutrients, “adaptogens could provide a number of benefits in the treatment of chronic fatigue, cognitive impairment, and immune protection. In the future, there is great potential to register medicinal products that contain plant adaptogens for therapeutic purposes.”

Earlier this year, a study focusing on adaptogens and skin health concluded:

“Adaptogens can repair the skin barrier and maintain skin homeostasis by … influencing the oxidative stress pathway to inhibit inflammation, and regulating the extracellular matrix (ECM) components to maintain a dynamic equilibrium, ultimately achieving the treatment of skin diseases and the maintenance of a healthy state.”

Drug companies can’t patent adaptogenic herbs and make huge profits. So there are no large human clinical trials on adaptogens. Considering they’ve been used for thousands of years and our way of life seems to only be getting more stressful, I highly recommend adaptogens. But I’ll still pass on the mushroom pizza.

This content is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals.

Breakfast Taco

I like to make a big batch of these for the week so when I’m hungry after breastfeeding and playing pickleball I have a super nutritious meal to eat.

Of course I always chug my green drink post workout but about 15 minutes after that my body is ready for food.

These tacos are so good and you can actually lose weight eating tacos! Who knew?!

taco

Ingredients

Makes 6-8 tacos

- 12 eggs
- 1 pack siete cassava flour tortillas
- 1 tbsp avocado oil
- 1/4 cup raw cheddar cheese
- 1 pack organic bacon – no sugar added
- Optional salsa, hot sauce and avocado

Directions

Cool the bacon on a parchment lined baking sheet. This is the absolute best way to cook bacon. It cooks completely even without ever having to turn it.

One trick I use is having the bacon room temperature before I add it to the sheet pan. Cook 15-20 minutes at 400 degrees Fahrenheit. Remove from oven and transfer cooked pieces on a plate lined with paper towel to soak up the excess oil. This will allow the bacon to cool and crisp.

Meanwhile cook the eggs. I use 1 tbsp avocado oil and then add the scrambled eggs to the pan to cook. Stirring continuously, add the raw cheese when the eggs are about 3/4 way done. Remove from heat.

Heat the Siete tortilla on the stove in a small sauté pan. Just place the tortilla on the pan with no oil or anything. Warm each side for 30 seconds. Top with egg mix and crumble one piece of bacon on top. Optional to top with salsa and avocado or hot sauce.

Arrange and assemble the tacos in glass food storage for later use. I reheat one at a time in the microwave for one minute with a cover to help lock in the moisture. These keep all week. Enjoy!

Turkey Chili

Chef V’s Tips: While I generally do not use a lot of nightshade vegetables, I do think fresh or dried jalapeño peppers in small quantities add a kick to dishes and have detoxifying powers. For more protein, swap the cannellini beans with 1 pound of cooked ground turkey, if desired.

green soup

Ingredients

1 tablespoon cold-pressed olive oil
1 medium yellow onion,
diced 3 cloves garlic, minced or pressed
5 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons dried oregano
4 cups vegetable broth 1 (15-ounce) can of each: kidney, cannellini, and black beans, drained and rinsed
2 tablespoons chili sauce, or to taste (I like Trader Joe’s ® brand)
1 lb ground turkey (optional)
OPTIONAL TOPPINGS
Sliced and seeded jalapeño pepper
¼ cup Daiya ® cheddar shreds

Directions

Heat oil in a large soup pot over medium heat.

Add the onion and garlic, and sauté for about 3 minutes.

Stir in chili powder, cumin, and oregano and cook for another 2 minutes.

Reduce the heat to low, and add the vegetable broth, kidney beans, cannellini, black beans, and chili sauce.

Cover and simmer for about 35 minutes.

To serve, ladle into bowls and garnish with sliced jalapeños or cheddar shreds, if desired.

Vegan Herb Aioli

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.

White Sweet Potato Purée

Everyone loves mashed potatoes. But regular mashed potatoes are very starchy. That means the starch quickly converts into sugar. That’s more bad news for your gut. But this healthy recipe for mashed potatoes uses the nutritiously-superior white sweet potato. Instead of regular milk, I use almond or coconut milk.

I swear to you that my white sweet potato pureé will have the same starchy mouth-feel as regular mashed potatoes. But this version contains way more minerals and is lower in calories. – Veronica

sweet potato puree

TOTAL: 1 hour

Serving Size:2

Ingredients

1 large white sweet potato, peeled and chopped
3 cups filtered water
1/4 cup Chef V’s Raw Almond Milk or coconut milk
1/4 teaspoon sea salt
1/4 teaspoon cayenne pepper, optional
1/4 teaspoon red pepper flakes, optional

Directions

Boil the sweet potato pieces in the 3 cups of water in a large pot for 15 minutes, or until soft. Transfer the pieces to a Vitamix and add the milk, sea salt, cayenne, and red pepper flakes, and process until smooth. Serve immediately or keep refrigerated for up to 1 week.

Amanda Patrick’s Kids Like Chef V Green Drink!

November 25, 2023 Chef V

Amanda Patrick’s Kids Like Chef V Green Drink!

A big shout out to Amanda Patrick for mentioning my Chef V Green Drink on her super popular Instagram page. I’m so happy your beautiful little girls love Green Drink!

Amanda says: “So I FINALLY found a green drink the girls will ACTUALLY drink ???? Thank you for all the goodies @chefvlife …. the girls (and I) love you a lot!”

Thank you, Amanda! Here’s to your health! – Chef V, Veronica Wheat

Chef V’s Cooking with V – Salmon Beurre Blanc

November 25, 2023 Chef V

-> GO TO BLOG HOME

Welcome to Chef V's Cooking School!

I'm Veronica, Certified Nutritional Therapist, author, and proud owner of Chef V. You might know me for my Green Drink and Cleanses, but I started Chef V as a personal chef. In my first video cooking series, I'll be sharing some of my clients' favorite recipes with you.

Using this blog and my YouTube channel, I welcome you to my kitchen. We're going to laugh, learn and cook – together.

This month we are making Salmon with Beurre Blanc Sauce, with my friend Maddi assisting.

Cooking with Chef V

Maddi is a friend and customer of Chef V. In 2017 she had a massive stroke, and has worked incredibly hard to recover. I'm honored to know her and to support her in eating healthy – and delicious. – Veronica

Maddi

SALMON BEURRE BLANC DIRECTIONS
Watch Veronica make the recipe in the video above

salmon beurre blanc

INGREDIENTS

for sauce:

1 shallot (about 2-3 tbsp.) finely minced
1/4 cup lemon juice
1/2 cup dry white wine
6 tbsp. vegan butter
Salt & pepper to taste

For salmon and pasta:

1 package lentil, quinoa, or brown rice pasta
2 tbsp. olive oil
1 tbsp. lemon juice
2 4-6oz wild salmon fillets – rest to room temperature
1 tbsp. chopped parsley (for garnish)
Salt & pepper to taste

DIRECTIONS

quinoa enchilada ingredients

PREPARE THE INGREDIENTS

1. SHALLOT
Finely dice the shallot, slicing lengthwise and then chopping on its side. Save in a small bowl.

mise en place chopped

2. PARSLEY
Roll the fresh parsley loosely into a ball, then chop that up and throw that garnish into a small bowl.

salmon beurre blanc pasta

3. LEMON
Juice the lemon and save in a small bowl.

boil water

PREPARE THE PASTA

1. Bring the water to a boil with one tsp olive oil and a pinch of salt.

boil water

2. Rip the dry pasta in half, adding it to the boiling water.

salmon cooking

GRILL THE SALMON

Sprinkle salmon with salt and pepper. Heat Grill pan or pan to medium high heat.

When the pan is hot, place the salmon in the pan with the skin side up, cook the salmon for 3 minutes on each side, and remove when still pink in the middle.

It is easy to cook something more, but you can't undo an overcooked piece of salmon! Remove salmon and let rest.

making the sauce

MAKE THE BEURRE BLANC SAUCE

To cook the sauce add white wine, shallot and lemon juice to a medium heat saucepan and reduce to half. Slowly add one tbsp. of vegan butter at a time and whisk to create a thick sauce.

final recipe

ASSEMBLE THE DISH

Drain the pasta and place a portion on a plate. Place the salmon right on top. Then we take the beurre blanc sauce and pour it over the salmon and the pasta.

final recipe

NOW THE BEST PART – THE TASTE TEST!

Brandon says “mmmm… – that Beurre Blanc sauce – the lemon and the wine! Who knew eating healthy could be fun.”

Maddi says “it's delicious” – and her sous chef Dad says “nice and light and delicious!”

Beetox Smoothie

November 23, 2023 Chef V

Cleansing and alkalizing the body in the morning helps repair and balance the gut from salty meats and high starchy foods. Having liquids in the morning really helps our gut repair from any holiday destruction.

Using cold vegetables helps keep the drink fresh longer. Will keep 3-5 days refrigerated.

ginger apple berry smoothie

Ingredients

1/4 large red beet or 1/2
small beet including green beet tops
1 1/2 cups cold filtered water
1 small carrot , chopped, top removed.
1 small celery stick
2 slices cucumber
1 tbsp lemon juice
1 tbsp. ginger
1 tbsp. turmeric
1/2 fuji or gala apple
optional:
1 garlic clove
1 tsp fresh jalapeno
1/4 cup ice while blending to keep cold

Directions

Blend 1-2 minutes until the juice seems pulverized and not chunky. Make sure to add ice to keep cold while blending. Shake well before drinking. Best with a straw.

Making Bone Broth

November 21, 2023 Chef V

I’m not a strict vegetarian, but I rarely promote meat. One rare exception is bone broth because it contains collagen protein. The process of slow cooking bones for many hours releases collagen from the bones. By consuming the collagen from animal bones, you’re helping revitalize your own body’s collagen.

Chef V’s Mango Burrito Bowl w/ Fresh Wild Halibut

November 20, 2023 Chef V

I love fish. Its high in protein, omega-3 fatty acids, selenium, and other nutrients. It also tastes great and go fit in easily tomost dishes. I love seasoning this and adding it to a burrito bowl. Its light, gluten-free, high protein and tons of nutrients.

Add 4-6 oz halibut to this burrito bowl. Serves 3.

Ingredients

For the fish:
1 lb halibut
1tbps. olive or coconut oil
1 tbsp. coconut sugar
1 tsp. garlic powder
1 tsp onion powder
1 tsp. paprika
1 tsp. salt
1/2 tsp pepper
For the burrito bowl:
2 cups organic mixed greens (arugula, spinach, red leaf, kale, chard, green leaf, or romaine, etc.)
1 cup cooked organic quinoa or brown rice, cooled
3⁄4 cup organic black beans, cooked and cooled
1⁄2 mango skinned and cubed
1⁄4 cup chopped cilantro
1⁄4 small red onion diced
1 small lime, juiced
1⁄2 avocado, skinned, cubed
Optional: 4-6oz protein like grilled chicken or salmon.

Directions

For the fish:
Mix the seasoning together in a small bowl. cover the fish in oil. generously coat the fish in the seasoning. Grill on the grill on medium for 3 minutes each side (depending on the thickness of your fish. Cook longer if thicker). Remove from grill, cover in foil and let sit for 5 minutes to rest and continue cooking). Add to the mango burrito bowl for a nice refreshing take on this classic.

For the burrito bowl:
Fix two bowls with lettuce on the bottom. Top with plain quinoa (or rice) and beans. Mix mango, onion, cilantro, and lime juice in a small bowl. Add mango mixture to top of salad. Top with avocado, optional protein and serve. Bon Appétit!

Serves 2

Raw Caramel Cheesecake

November 20, 2023 Chef V

This is my interpretation of a New York cheesecake. I’ve swapped the traditional cream cheese for a delicious mixture of cashews, coconut, and vanilla.

You will need to make this cake in 2 steps, and give yourself 24 hours to complete it, since you will need to soak the cashews for at least 2 hours or overnight and will need freezing time for the cake as well.

First make the crust and the “cheese” layers. Once those steps are complete, place the cake in the freezer for four hours or more. The final step is to make the topping and pour it over the chilled cake. You can serve the cake immediately or refrigerate it for up to a week. But I recommend eating it now!

Serve this to the most finicky eater and watch them become a raw food convert! – Veronica

Serving Size: 6 People

Ingredients

Crust Ingredients:
- 1 cup slivered almonds
- 1 cup walnuts
- 1 cup pre-soaked pitted dates (soaked in water overnight)
- 1/4 tsp. sea salt
- 1 tsp. real vanilla extract
Cheesecake Layer Ingredients:
- 3 cups pre-soaked cashews (soaked in water overnight)
- 1⁄4 cup organic coconut oil
- 1⁄4 cup coconut nectar
- 1 tsp. real vanilla extract
- Juice of 1⁄2 a lemon
Caramel Sauce Ingredients:
- 1 cup pre-soaked pitted dates (soaked in water overnight)
- 3 tbsp. coconut nectar
- 2 tbsp natural almond butter
- 1/4 tsp. organic sea salt
- 2 tbsp. coconut oil
- 1 1/2 tsp. vanilla extract

Directions

Things you will need:

8-inch spring-form pan (bake-ware that sides can be removed
Coconut oil cooking spray (or cold pressed olive oil spray)

Directions:

Soak dates in water overnight. Soak cashews in water overnight. Add all crust ingredients to your vitamix and pulse until blended with still some nutty texture. Spray an 8-inch spring-form pan with healthy non-stick cooking oil.

Spread the crust evenly to cover the entire bottom of the pan. Add the cheesecake layer ingredients to your food processor and blend until completely smooth (scrape down the sides to get all the ingredients). Spread evenly over your crust.

Place in the freezer for at least 3 hours.

Place your Caramel Sauce ingredients into your food processor and blend until completely smooth (scrape down the sides to get all the ingredients).

Remove cheesecake from the freezer. Place the cheesecake on a serving pan.

Remove spring-form sides. Spread the caramel sauce evenly over the cheesecake. Cut into slices, serve and bon appetit!

Creamy Curry Pumpkin Soup

November 12, 2023 Chef V

The only thing more comforting than a bowl of soup is a bowl of homemade soup that is both vegan and gluten-free. There’s something special about cooking comforting meals like this during the Fall that will warm you up and have your kitchen smelling festive.

Cozy up with someone you love and enjoy this delicious pumpkin soup on a cool fall night! – Veronica

vegan ambrosia salad

Serving Size:2

Ingredients

1 tbsp. olive oil
1 yellow onion, diced
½ cup organic Crimini mushrooms, sliced
1 clove garlic
1 tsp. curry powder
1 ½ tbsp. gluten-free flour (we like Bob’s Red Mill)
3 cups organic vegetable broth
2 cups Chef V’s Organic Pumpkin Puree (see recipe HERE)
½ cup of canned coconut milk
1 tsp. nutmeg
1 tsp organic sea salt
½ tsp. black pepper

Directions

Bring oil to medium high heat and saute onion and mushrooms for 3 minutes or until onions are translucent.

Add garlic, curry powder and gluten-free flour to the pan to continue to cook for one more minute.

Slowly add the vegetable broth and bring to a boil.

Cook and stir for a couple of minutes until the soup starts to thicken.

Add the pumpkin puree, coconut milk, nutmeg, salt and pepper.

Continue to stir and cook for an additional 5 minutes.

Blend small batches of soup in a Vitamix or blender to a get a smooth texture and serve hot.

What Do I Eat Today – Featuring Almond Flour Crusted Chicken

November 11, 2023 Chef V

what do I eat today

This “What Do I Eat Today” menu starts with warm lemon water, then Green Drink. For breakfast, a new recipe for an Immunity Smoothie you are going to love. For dinner, my new recipe for Almond Flour Crusted chicken, served with my Mandarin Asian Salad.

lemons

I have lemon water in the morning and then I wait until I'm hungry to have my Green Drink.

immunity smoothie

For Breakfast – Chef V's Immunity Smoothie

I've created this new Immunity Smoothie to start the day. Made with ginger, turmeric, kale and coconut water, it gives me extra drive as I start a busy day.

For Lunch – Chef V's 'Chipotle' Mango Burrito Bowl

My “What do I Eat today” lunch is my Mango Avocado Burrito Bowl, a spin on Chipotle Mexican Grill’s awesome burrito bowls. Use my recipe as a starting point and add any of your favorite ingredients like grilled chicken or fish to make your own. You can also turn this into an easy wrap with gluten-free tortillas. – Veronica

Almond Flour Crusted Chicken, Mandarin Asian Salad

Dinner – Almond Flour Crusted Chicken

A new recipe that uses crushed almond flour crackers and a honey mustard sauce. It makes a delicious main course, accompanied by my Mandarin Asian Salad.

Dinner – Mandarin Asian Salad

You can use lots of different greens to make this Asian inspired salad but I always include cabbage. If you are cleansing, just skip the mandarin oranges to keep it cleanse friendly.