Category: December 6th – Healthy Drinks – Chef V’s Recipes

DRINKS   SOUP & SALAD   SNACKS & APPETIZERS  ENTREES HEALTH & WELLNESS   CLEANSE

What Do I Eat Today – The Importance of Liquids

Chef V

what do I eat today liquids

This “What Do I Eat Today” menu focuses on the importance of liquids, especially at breakfast.

Liquids are alkalizing to the gut, help cleanse the colon, and have so many other benefits.

Start your day with lemon juice and water, followed by Green Drink. Enjoy my Herbal Tea recipe with ginger and cinnamon, and take a probiotic- I like Bio-K+.

Chose from two smoothies – my Tropitaya Smoothie, this month with fresh Ginger and Turmeric, or my Tropical Green Smoothie with Ginger.

For lunch we have Creamy Carrot Soup, and Raw Cucumber & Avocado Gazpacho is a cooling afternoon snack. For dinner, Creamy Broccoli Soup finishes the day.

lemon water

First Thing in the Morning

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

berry parfait

For Breakfast – Tropitaya or Tropical Green Smoothie

This “What do I Eat Today” menu includes a Tropitaya or Tropical Green Smoothie. The Tropitaya Smoothie is one of the most popular smoothies (and one of my favorites) at our stores in New Jersey and San Diego. In this month's menu, I add fresh turmeric and ginger.

Get the recipe

An alternative to my Tropitaya Smoothie in this menu, my Tropical Green Smoothie adds fruit and vegetables to Chef V's Tropical Green Drink. Optionally you can add 1 tbsp pea protein, 1 tsp fresh ginger, 1/2 tsp fresh turmeric to the smoothie.

Get the recipe

creamy carrot soup

Lunch – Creamy Carrot Soup

Creamy and delicious without dairy, this Carrot Soup recipe uses cashews to add richness and flavor. Fast and easy to make, the recipe is perfect for two, tasty and healthy. Add fresh turmeric and ginger for additional benefits.

Get the recipe


raw cucumber gazpacho

Afternoon Snack – Chef V's Raw Cucumber Avocado Gazpacho

Cool and creamy, my Gazpacho is a great light snack. You can easily double or triple my recipe and have delicious leftovers. The beauty of my veggie-rich recipe is that its high water and fiber content slows how fast you eat and fills you up quicker.

Get the recipe

Dinner – Creamy Broccoli Soup

My Creamy Broccoli Soup is for dinner. Made with coconut milk and coconut oil, the fiber in this soup supports gut health and has anti-inflammation and antioxidant properties. For additional gut health assistance, try my recipe variation adding fresh turmeric and ginger.

Get the recipe


veronica

Golden Milk: Drink your Turmeric

Chef V

golden milk

Golden Milk … just the name of it sounds alluring, exotic, and appealing to our inner child. Kind of like chocolate milk. But golden milk is way healthier than chocolate milk.

In fact, golden milk isn’t really milk at all.

Golden Milk: What is it?

There are a few beverages you might want to drink everyday (sorry, coffee: you’re not on the list, though I do love you at times). First on the list is Organic Green Drink, a refreshing and delicious blend of the world’s most detoxifying green, leafy plants.

The next super beverage on my list of nutritional liquid powerhouses is bone broth. Bone broth from humanely-raised animals contains amino acids and collagen. Collagen can improve your gut health, skin, and immune system. It can also better cushion and protect your ligaments, tendons, bones and joints and make your hair and nails stronger.

Golden milk is the third beverage I highly encourage you to drink as often as possible. Golden milk’s featured ingredient is turmeric.  But let me catch you up to speed on why this golden-colored spice (hence the name golden milk) is, well, the spice of life.

Turmeric contains anti-cancer, anti-inflammatory, anti-bacterial, anti-viral, anti-oxidant, and heart-protective properties. Moreover, another of the golden milk health benefits is that turmeric helps normalize your blood sugar levels. This is super important if you’re trying to lose weight or detox.

To make an easy vegan golden milk, just add some nut milk, coconut milk (it’s one of the few foods I buy in canned form). You can also make golden milk extra creamy by adding coconut oil.

The healthy fats from coconut and the amazing health benefits of turmeric make golden milk a must do morning ritual.

Golden Milk Health Benefits: Weight Loss and So Much More!

Recently, I shared with you how several Chef V client relations specialists have lost weight following a low-carb diet. Low-carb diets are only healthy if you replace the starchy carbs with healthy fats. Coconut is one of those healthy fats. (I love coconuts so much I named my dog, Coconut.)

The fatty acids in coconut don’t get stored as fat. Instead, they are immediately used by the body as energy. Imagine if you were able to ditch crackers, cookies, and all those other junky carb foods and replaced those empty calories with healthy fats. You just might achieve super fast weight loss.

Making a golden milk recipe vegan is easy. Again, all you need is the turmeric spice, coconut milk and/or coconut oil. It’s important to add coconut to the recipe. That’s because turmeric is fat-soluble. That means you need to eat some fat (it doesn’t have to be a lot; a tablespoon is more than enough) to absorb it and get the golden milk health benefits.

Moreover, by using coconut milk, you’re getting lots of vitamins and minerals that you wouldn’t get with just coconut oil.

How to make easy Vegan Golden Milk

To make my version of this yummy drink, you’ll need:

2 cups of your favorite nut milk (I prefer My Almond Milk)

1/4 teaspoon of ground turmeric

1/8 teaspoon of ground ginger (which has amazing health benefits, including clearing your blood of fatty deposits),

1/8 teaspoon ground cinnamon (which helps lower blood sugar)

1 teaspoon of coconut nectar (which is a natural, low-glycemic sweetener that won’t spike your blood sugar).

Some nutritionists recommend adding a dash of black pepper as well to increase the bio-availability of the turmeric. The best thing about making a vegan golden milk is you can enjoy it hot or cold. To enjoy hot, simply heat up the plain “milk”. I prefer to simmer it on the stove rather than use a microwave. Take the warmed or cold  “milk” and place it in your Vitamix or other blender. Add the rest of the ingredients and blend. Easy as pie. Well, actually, much easier than pie.

Golden milk is a potent anti-inflammatory elixir that might just help you lose weight. The strong taste of turmeric might take a little getting used to. So only use a small amount at first. Enjoy it in a cup alone, alongside a special dessert or my favorite guilty pleasure, having it with a bowl of yummy cereal or oats!

GOLDEN MILK OATS

Add 1 cup gluten-free oats

2 Cups Chef V Almond Milk

1/8 tsp. cinnamon

1/8 tsp. ginger

1/4 tsp. turmeric

1 tsp. coconut nectar

Chef V’s Immunity Smoothie

Chef V

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.

Immunity Smoothie

Ingredients

  • 1/2 cup water
  • 1/2 cup coconut water
  • 1 tbsp lemon juice
  • 1 piece kale
  • 1 tbsp fresh ginger
  • 1 tbsp fresh turmeric
  • 1 dash black pepper

Directions

Mix all ingredients and enjoy!

Tropitaya Smoothie

Chef V

One of the most popular smoothies (and one of my favorites) at our stores in New Jersey and San Diego, the Tropitaya Smoothie is so refreshing after a yoga class or to cool off on a hot day.

super smoothie

Ingredients

  • 1/2 cup frozen pitaya
  • 1/4 cup pineapple
  • 1/4 cup mango
  • 1 large piece of kale or other nutritious green
  • 1 cup ice
  • 1/2 cup coconut water
  • 1/3 cup water
  • 1 tbsp pea protein

For a healthy variation, add 1 tbsp fresh ginger and 1 tsp fresh turmeric

Directions

Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!

Chef V’s Fire Cider

Chef V

My Chef V Fire Cider is sold in our store but if you prefer, you can make it at home with this recipe. My recipe uses healthy organic ingredients, blended fresh.
This Fire Cider is a natural anti-viral & antifungal. It is great for boosting immunity or getting rid of a sore throat or cold. It has a nice kick to it, hence the name “Fire” Cider. I use my Fire Cider all year long but especially in the winter when I need to boost my immunity and fight colds.

fire cider

Ingredients

  • 2 cups apple cider vinegar
  • 2 lemons, quartered
  • 1/4 jalapeno, sliced, including seeds
  • 2 cloves garlic, minced
  • 1 tbsp. horseradish
  • 2 tbsp fresh ginger, peeled and diced
  • 1 tbsp fresh turmeric, peeled and diced
  • 1/2 tsp. black pepper
  • 1 tbsp. Coconut nectar (optional)

Directions

  1. Mix all ingredients together in a large container with a lid.
  2. Store in the fridge for 2 days to marinate for up to one month.
  3. To use the fire cider, strain through a cheesecloth or tiny strainer.
  4. Consume 1-2 oz and watch the magic happen.

(Can marinate up to one month.)

Chef V’s Spin On Energy Drinks and Protein Bars

Chef V

Another afternoon workday, another energy crash. It’s 3 PM and you finished lunch a couple hours ago but you’re hungry and tired and there’s a ton of work to finish before you call it a day. If you don’t want to rely on coffee for an energy boost, should you reach for a bar or energy drink? Here’s Chef V’s take…

energy drink

If you’re training for an Ironman/Ironwoman, go for it, have an energy bar because you’re going to need it. But for most people, relying on energy bars, meal replacement bars, protein bars and energy drinks are false friends.

I’ll explain what I mean by that. After you eat a bar or have an energy drink, you might feel like you can power through for the rest of the day. But as soon as the effects of the sugar wear off—and most bars have tons of sugar—what goes up must come down. In other words, you end up having an energy crash.

So how much sugar is in the typical energy bar, even those that make consumers believe they’re healthy because they’re labeled as “organic” “all-natural” or “preservative-free” and “gluten-free.”

According to the Atlanta Journal Constitution, 23 top-selling energy bars have more sugar than a regular-sized Snickers! And get this … all 23 bars contain over 20 grams of sugar. Moreover, some bars contain 100 percent or close to 100 percent of the suggested maximum daily amount of sugar, which is:

  • 24 grams for women
  • 36 grams for men

As for relying on energy/sports drinks to rely on a pick-me-up so you have the energy to go to the gym after work, well, it’s no different. In fact, according to SF Gate, an eight-ounce serving of the average sports drink contains between 24 and 29 grams of sugar. That’s over 2 rounded tablespoons of sugar per serving. To make matters worse, many people don’t just drink an 8-ounce serving. They have an entire 16-ounce or 32-ounce serving.

And it doesn’t take a certified nutritional therapist like yours truly to tell you that all that sugar is bad for you. Bad for your waistline. Bad for your pancreas. Bad for your teeth. Bad for mood stability, blood sugar levels and everything else.

Healthy Alternatives To Bars and Energy Drinks

Instead of bars and energy drinks, what can you have to power through those last few hours of the workday before you gotta go home and cook dinner, take care of the kids and everything else?

Here’s some options:

Eat a bigger lunch

Many people make the mistake of not eating enough at lunch. I’m sorry, but a sandwich might be quick and tasty but 2 slices of bread with a turkey slice, a small tomato and iceberg lettuce is not a balanced meal.

Instead, eat a European-style lunch. In Europe, lunch is typically the biggest meal of the day. Fill your plate up with a healthy grain like wild rice, quinoa, whole-wheat couscous with some lean protein (fish or chicken) and some avocado to get those healthy fats. If you’re eating a salad for lunch, make sure there’s enough protein and healthy fats to fill you up until dinner.

After lunch, take a 5-10 minute walk to stabilize your blood sugar levels.

Extra Serving of Green Drink

My secret to having a kick-ass morning is drinking a tall glass of lemon water first thing, followed 30 minutes later by an 8-ounce serving of Green Drink.

If you follow this ritual every day and eat a substantial lunch, you should have steady energy in the afternoon. But if not, try having an extra serving of Green Drink and a healthy snack like berries and nuts. You won’t feel a jolt of energy like you would from drinking Jolt cola, but you should feel energetically stable.

Chef V’s Low-Sugar Electrolyte Drink

If you’re addicted to energy and sports drinks, I can wean you off with a healthier alternative. In case you missed this recipe in my article about electrolytes,
here’s how you can easily and quickly make a drink that’ll give you some pep in your step:

Ingredients:

  • 1 cup coconut water
  • 1 cup cold water
  • 1/2 cup  fresh squeezed orange or mandarin
  • 1 tbsp lemon juice
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tbsp coconut sugar

Method:

Blend in a blender. Serve cold. Keep for up to 2 days in the fridge.


Chef V

Yerba Mate and other natural energy drinks

Finally, if you can’t quit caffeine altogether, you can drink Yerba Mate, which contains about half the amount of caffeine as coffee but is all-natural and rich in nutrients.

You can learn more about Yerba Mate and a few other alternatives to sports-and-energy drinks here.

Here’s to fueling your day the healthy way!

Until next time,

Veronica “V” Wheat,
Founder, ChefV.com


Chef V

Chef V’s Protein Balls

Chef V

When I need a quick energy boost and want something chewy and yummy, I grab one of my homemade protein balls. Keep these in the fridge and you’ll have an easy way to satisfy a craving for a sweet.

protein balls

Ingredients

  • 1 2/3 cup gf oat flour (or any gf flour)
  • 3 tbsp date syrup or coconut nectar
  • 3 tbsp melted coconut oil
  • 1 1/2 tsp organic vanilla extract
  • 1 tbsp Chef V vanilla protein powder  (or other vegan protein)
  • 1/4 cup vegan choc chips

Directions

Mix all ingredients together and form small balls. Will keep for a a couple days covered in fridge or a couple weeks in the freezer.

Homemade Gatorade

Chef V

If I’m running low on Green Drink or am just in the mood for something else, I’ll make my own healthy, homemade Gatorade electrolyte drink.

I make a healthy alternative to Gatorade and other sugar-filled, artificial sports drinks. Check out my recipe.

And here’s my article about electrolytes and the importance of keeping your levels optimal.

homemade gatorade

Ingredients

  • 1 cup coconut water
  • 1 cup cold water
  • 1/2 cup  fresh squeezed orange or mandarin
  • 1 tbsp lemon juice
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tbsp coconut sugar

Directions

Blend in a blender. Serve cold. Keep for up to 2 days in the fridge.

Chef V’s Chai Latte Recipe

Chef V

Chai is a tea that has become very popular throughout the world. One of many hot beverages that originated from India, my version uses healthy nut milk instead of the traditional high sugar condensed milk. By adding milk you make Chai a Chai Latte.

chai latte

Ingredients

  • 1 bag organic chai tea to brew in 8oz water
  • 1/4 cup raw milk (or sub my homemade almond milk for dairy free)
  • 1 dash cinnamon
  • 1 tsp raw local honey
  • 1/2 tsp organic vanilla 

Directions

1. Brew 4 cups of chai tea (2 teabags)

2. Once brewed, add 2 tbsp coconut nectar (may sub raw organic honey)

3. Add cinnamon, ginger, clove

4. Mix Well

5. Keeps for a week in fridge.

Heat as needed or use cold with 1 cup chai + 1/2 cup Chef V’s Nut Milk

For hot: steam milk of choice or shake vigorously in a cup with a lid and heat in microwave 30 seconds or stove for 1 minute.

Makes 4 servings

Variety – Recipes for Green Drink, Ultra Shake, & Detox Soups

Jean Yates

I created the recipes (links to PDFs below) for people that might be on a seven day cleanse or might have been on the green drink for a long time and just need a little variety to mix it up. Here are easy do it yourself variations for my Green Drink, Ultra Shake, and Detox Soup.

GREEN DRINK RECIPES

ULTRA SHAKE

DETOX SOUP

© 2021 Chef V, LLC.