Green Drink to Boost Mood and Energy

As we head into the holidays, it's good to slow down and take care. Food is a wonderful way to soothe the spirit and keep the body healthy. 

When the sun sets earlier in the afternoon and we need energy to make it through the rest of the day, anti-inflammatory spices and energizing berries and vegetables can lend that energy.

Try this drink to support you during and afternoon slump and boost your immunity, too!

Green Drink

In a food processor, blend these ingredients well:

  • 1 1/2 cups fresh spinach

  • 1/2 cup fresh parsley

  • 1⁄2 cup frozen blueberries

  • juice of 1⁄2 lemon

  • 1 inch of of fresh ginger root, sliced

  • 1 teaspoon turmeric powder

  • 1 cup almond or coconut milk

Drink this beverage when you are feeling tired or cravings sweets / carbohydrates in the mid-afternoon. This kind of drink tends to slow down digestion in the morning, but provides a great afternoon energy boost. 

I like to heat it gently after I blend it to have a warm, soothing drink. You can make a double batch and keep it in the fridge for up to 3 days.

Blueberries: strengthen immunity and enhance overall health with power-packed antioxidants; support brain function and offer acid-alkaline balance in intestines. 

Ginger: warming, anti-inflammatory, soothes stomach cramps, reduces flatulence, alleviates common cold and flu symptoms.

Parsley: Rich in Vitamin C to decrease inflammation, beta carotene to help prevent infection and strengthen immunity, and folic acid (B vitamin) to support cardiovascular health. Contains volatile oils that can help neutralize particular types of carcinogens as well as ease the burn of insect bites and stings.

Spinach: high in fiber to support healthy digestion and intestinal flora, iron for energy and healthy immune response, and folic acid for heart health.

Green-Juice.jpg

Recharge and Simplify

As the first frosts decorate Vermont's gorgeous foliage with silvery lace, I am preparing for the colder months to come. This is the time to simplify your diet, walk in nature, and make sure that you are restoring the body's electrolyte balance.

As the weather gets colder, the air becomes more dry. This simple drink, a Gatorade replacement, helps keep me hydrated and boosts immunity, too.

Home-made Electrolyte Drink

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You will need:

  • 1/4 cup of freshly squeezed lime juice

  • 1/4 cup freshly squeezed lemon juice

  • 2 cups water

  • 1/2 teaspoon sea salt

  • 2 tablespoons raw honey

Mix everything together in the blender and store in the fridge for up to a week. Drink one to two glasses daily and enjoy after a workout. If you are pregnant, this is a great drink for labor. 

Why it works: salt rehydrates, honey nourishes and boosts immunity, and lemon and lime juice cleanse and open the tissues to absorb water.

Support Your Cleanse

A cleanse depends on your condition and constitution. Learn more here about tailoring your cleanse to your needs and dietary goals. 

Whether you eliminate caffeine, sugar, alcohol and gluten for two weeks or engage in an even simpler diet, it's important to support the nourishment process with lifestyle changes. If you are cleansing and simplifying your diet, create a soothing environment for yourself. 

Try to take time off of work at least 2 afternoons per week. Rest, practice mindfulness, drink a cup of tea, or write in a journal.

Go for a walk. Spending time in nature helps our body, mind, and spirit to release stress and appreciate the joy of life.

Surround yourself with peaceful, nourishing people and settings. We are extra sensitive while cleansing. Try to keep your evening activities to a minimum. You will sleep much better.

Minimize stress. Here are five ways to de-stress in daily life.

DIY Kombucha

Summer can cause water retention and bloating. It's hot and our bodies need extra water to thrive. Since the digestive system is where we usually feel the impacts of bloating first, it's the best place to start addressing these issues. Digestive health is central to our overall wellness, governing nutrition, cleansing, immunity, neurological health, and much more.

To reduce inflammation in the digestive tract, emphasize a diet rich in vegetables and small amounts of fruits. Recommendations include: celery, dandelion greens, parsley, cilantro, basil, arugula, cucumber, melon, zucchini, blueberries, raspberries, blackberries, avocado, broccoli sprouts, peas, sweet potato, and squash.

Probiotic bacteria can provide additional support against bloating and inflammation in the digestive tract. These friendly microbes work to reduce expression of inflammatory genes and cell signals and reduce gas, bloating, and discomfort as they improve nutrient absorption—among other critical actions. Fermented vegetables such as sauerkraut and kimchi provide excellent sources of probiotics. Lacto-fermented drinks such as kefir, kombucha and rice milk made with koji cultures can help, too.

Thanks to Rodale for this inspiration!

Try this kombucha recipe to strengthen summer digestion.

Kombucha

Kombucha consists of yeasts and acetic bacteria living symbiotically. It is a living culture that looks like a jelly fish or placenta pancake in a jar. It is a lightly fermented tea dating back to ancient China, which provides an excellent tonic for immunity and strengthening digestion.

Click this link for a recipe to make your own!

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Immune-Boosting Delights

These are wonderful foods to incorporate into your diet to boost immunity and curb sweet cravings.

Sweet Potato: high in omega 3 essential fatty acids to tonify the internal organs and strengthen immunity; rich in carotenoids, whose anti-oxidant content offers anti-inflammatory support; high in vitamin C to boost immunity; rich in B vitamins to reduce stress.

Black pepper: although it’s known for making you sneeze, black pepper can actually help to ward off the sniffles. Black peppercorns are high in piperine, a compound with anti-inflammatory qualities that can reduce swelling in joints. Piperine also helps you absorb the benefits of other spices.Try for 2 teaspoons of both black pepper and oregano per week to boost your immunity.

Lime: both the skin and juice of this citrus fruit contain a natural flavonoid called hesperidin, which is shown to help combat cancer and ward off viruses and bacteria that cause the stomach flu. Avoid drinking undiluted juice to protect your teeth. Add lime to salads, water, or use it as a salt alternative when sprinkled on veggies.

Tahini: a classic Mediterranean flavor, this peanut butter-like spread is made from ground sesame seeds. It contains two immunity-boosting ingredients: magnesium and zinc. Magnesium is essential for optimal immune function, while zinc protects against infection. Try tahini with hummus or in an open-faced sandwich with honey and apple.


Sweet Potato Muffins


You will need:
1 large sweet potato, steamed for 10 minutes or until tender
1/3 cup sunflower oil
1/2 cup unsweetened almond milk
1/4 cup maple syrup
1 tsp vanilla extract
1 cup millet flour
1 cup almond flour
1 teaspoon each: black pepper and cinnamon
1/2 teaspoon nutmeg
a pinch of sea salt


Preheat the oven to 400 degrees. Chop and roast sweet potato in sunflower oil and salt for 35 minutes.
Meanwhile, whisk the oil, almond milk, maple and vanilla.
Add the flours, spices, and salt.
Once sweet potato is roasted, mash it with a fork and fold it into the batter. It can stay chunky.
Reduce oven temperature to 350 degrees.


Oil 12 muffin cups, fill 3/4 full and bake for 20 minutes.
Let muffins cool before serving. They are delicious with almond butter!



Blueberry Chia Lime Smoothie


In a blender, combine and blend:
2 cups organic frozen blueberries
juice of 1 lime
2 teaspoons chia seeds
1 teaspoon raw honey
1/2 cup water

Yum!



Tahini Yogurt Dip



In a bowl, mix:
1 cup full fat unsweetened yogurt
1 minced clove of garlic
1 tablespoon of tahini 
juice of 1 lemon 

Enjoy!
This makes a great dip for veggies or a spread
inside a sandwich wrap.

Cacao for Health

Drinking Chocolate at Kakawa in Santa Fe, NM
When I think of chocolate, I picture rich and creamy dark chocolate bars from Equatorial climates all over the world. Chocolate makes a great addition to savory dishes as well, such as the mole poblano sauce I enjoyed at Jardin Escondido in Vilcabamba, Ecuador. 

As this precious fermented food becomes more globally available, I remember my grandfather, who only enjoyed chocolate once a year on Christmas day. When I savor cacao, I try to honor its source and all the work required to get it into my kitchen.


Mole Poblano 
Cacao beans, once harvested, fermented, and roasted, are a particularly potent source of healing antioxidants. Georgetown University studies have also shown that flavonols, antioxidants found in chocolate, help lower your levels of "bad" LDL cholesterol and boost "good" HDL cholesterol. They ease inflammation and help prevent clotting and arterial plaque formation.

Natural unsweetened cocoa powder has the highest level of cocoa flavonols and is the healthiest form of chocolate. Try to buy organic, Fair Trade–certified cocoa powder. Fair Trade certification aims to protect farmers in developing countries from exploitation by large corporations or from price fluctuations for commodity crops. In order to be Fair Trade–certified, companies are required to pay farmers a fair price for crops, enabling farmers to pay their workers a living wage, avoid using child labor and practice environmentally friendly farming methods.

Adding cocoa to savory dishes is a great way to get the benefits of chocolate without all the fat and sugar usually found in sweet chocolate-based treats.
Chocolate Chile Bread

Email lisa[at]harmonizedcookery.com for recipes such as: Black Bean Cocoa Soup with Lime Zest; Mole; Chipotle Chicken Stew; Chocolate Chile Bread; Slow Cooker Posole.

Healthy Grocery Shopping

Writing and sticking to your grocery list is essential to make sure you’re loading up your cart with healthy food choices. Break down your list into staple items that fit into five basic categories:

Fresh produce. While it’s good to have a list of staples, be sure to choose a variety of fresh fruits and vegetables.Frozen fruits and vegetables can be a good way to add variety when fresh produce isn't in season.


Proteins. Focus on variety and keep fat content in mind. Look for ground beef or turkey that's at least 93 percent fat-free and grass-fed The omega 3 fatty acids is grass provide nourishment, both for animals and for the humans who eat them. Lean turkey and skinless chicken are all great options for your weekly list.Grass-fed local eggs and wild caught sardines are another way to add variety to your proteins. Dairy products also include protein and fat. Choose a good quality source of butter and cheese.

Whole grains. Create a list of different whole grains for the week. Staples can include brown rice, millet, buckwheat groats, and oatmeal. Try to buy in bulk if possible! Check which grains are highest in protein and include those every other week, too. For example, substitute millet for amaranth. If buying whole-grain sourdough bread or whole-wheat pasta, check the labels: Stick to choices that have more than 3 grams of fiber per serving, part of a daily goal of 25 to 35 grams of fiber. 

Fats. You do need some fats in your diet — it's simply a matter of choosing healthy fats and limiting them to an appropriate amount. Options can include natural peanut, almond, and cashew butters. Avocados, nuts and seeds, and olive oil are also good staples for your grocery shopping list. These provide mono- and polyunsaturated fats, which are more easily metabolized without increased cholesterol storage.

Foods to Avoid

Sodium: Opt for low-sodium soup when you can, and ask for low-sodium lunch meats at your deli counter. You can still eat foods with sodium. Just be sure your product doesn't have more than 300 milligrams of sodium per serving.

Condiments: Look for a vinaigrette or oil-based salad dressing instead of a creamy one. You can also try topping your favorite sandwiches with mustard, which is generally a healthier condiment choice.

High Fructose Corn Syrup: Also known as invert corn syrup. Sodas, candy bars, cakes, cookies, pastries and even energy/granola bars are loaded with sugar and calories, so it’s best to avoid them.

Remember to enjoy everything in moderation. Having a good understanding of healthy and unhealthy foods means you’ll make the most of every grocery shopping trip.


Thanks to Dr. Andrew Weil for this inspiration.

New Year, Healthy Eating

Would you like to reach your wellness goals in the new year?

Do you need help navigating the waters of food choices and fad diets?

With this step-by-step program, you will lose weight and learn healthy habits that last a lifetime.


A healthy diet is essential to achieving and maintaining well-being.

This simple program includes:

Recipes: Taste good health with delicious recipes that are easy to prepare and highlight food as medicine.

Updates: Receive customized advice based on your health assessment.

Tools: Gain tips to stay healthy and keep eating well for life.

Resources: Read articles written by food experts that relate to your wellness goals.

"Lisa's Healthy Eating Program gave me personalized content, including information on how to cook and eat better, reduce stress, breathe, and more! Her simple, weekly guide helped me implement changes at my pace and maintain the new way of being. Thank you!" Christie W.


Cooling Summer Drinks

Try these cooling summer drinks to refresh you and make for good cocktail mixers, too!

Switchel
This amazing traditional beverage from Appalachian folk herbalists tastes like ginger beer and aids digestion.

You will need:
2 teaspoons apple cider vinegar
1 Tablespoon honey
2 cups water
¼ teaspoon fresh grated gingerroot or a pinch of dry ground ginger

Combine and stir until the honey dissolves. Serve cold as a sweet-tangy summertime drink. If you make this often, you can save yourself some time by making a honey-ginger syrup to keep in the fridge and use that instead of mixing up the ingredients each time.

***

Fruit Juice Shrub
Shrubs, also called "drinking vinegars," are relics of the colonial era. They are tangy, refreshing,and easy to make by mixing a fruity vinegar syrup mixed with water or seltzer.

You will need:
1 cup fresh fruit
1/2 cup fresh minced herbs
½ cup honey
1 cup apple cider vinegar

My favorite fruit and herb combinations are strawberry basil, apple mint, and blueberry rosemary.

Blend these together in a blender.

Combine and store in your refrigerator in a covered jar for 3 to 5 days until the flavors meld.
To make your shrub, combine 1 part concentrate with 3 or 4 parts cold water or unflavored seltzer.


Juice and coconut bread

Spring is a wonderful time to cleanse the internal organs with delicious fruit and vegetable juices. If you do not have a juicer, just use a food processor and strain out the pulp before drinking the juice. You can keep juice in the refrigerator for up to 5 days. Here is my juicer, which works wonders:



Juice recipes and health benefits:
  • To strengthen digestion - 1 granny smith apple, 2 carrots, 1 beet
  • To support the liver - beet greens, 1 beet, 3 stalks celery, 2 inches fresh ginger root
  • To cleanse the blood - 1 beet, 2 carrots, 1 granny smith apple, 2 handfuls fresh parsley
Enjoy! Drink a small glass of juice three times daily, from just after you wake up to times of low energy between meals.

If you like, you can take the leftover pulp and bake it into bread or savory muffins!

Mix:
2 cups pulp
1 cup coconut flour
1/4 cup vegetable oil
1/2 teaspoon salt

Bake at 350 degrees in an oiled pan for 35 minutes.
Spread with tahini, lemon and olive oil for a delicious spring breakfast!

Eleven Favorite Breakfasts

There are so many delicious food blogs out there. I want to share the breakfast recipes from some of my favorite authors. Thank you for the inspiration!

Hogwash
The Quickest Bite: Muesli

La Buena Vida
My Favorite Breakfast Sandwich

My Life Runs On Food
Quinoa Pancakes with Meyer Lemon Syrup

Herbivoracious
Maple-Roasted Shitake Mushrooms with Eggs

Honey and Jam
Yogurt, Biscuits, and Breakfast Outside

100 Perfect Pairings
Cherry Almond Granola

Nourished Kitchen
3-Seed Porridge with Ginger and Blueberries

Real Food Loves Writing
Cheese-less, Crust-less Quiche

Orangette
Zuni Cafe Polenta

Simply Breakfast
Breakfast Power Cookie

The Year In Food
Quail Eggs with Fava Greens on Toast

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Breakfast Power!

Instant Oatmeal


In a mason jar, mix:

½ cup quick rolled oats
½ teaspoon cinnamon pinch salt

1 handful sunflower seeds
1 handful raisins

When you get where you are going, boil about 1 cup of water. Pour boiling water into mason jar, stir and enjoy!

**You can bring yogurt (choose a whole milk brand without added sugar) to include with this breakfast.

Keeps in your cupboard for 2 weeks.

Tahini Honey Sandwich


Choose whole grain, sourdough bread.

Place two thin slices in the toaster.
When they pop up, spread with:

1 spoonful tahini (roasted sesame seed butter)

1 spoonful local, raw honey

Place two halves together in a plastic bag and enjoy once you get where you are going.

**If you like, you can eat an apple with your sandwich. Keeps in fridge for 2 days.


Quinoa Date Porridge

**Before bed, place in a mixing bowl:


1 cup quinoa
1 handful chopped, pitted dates
2 cups hot water

Allow to soak overnight.

**In the morning, drain off any excess water. Pour into a cooking pot with 1 cup water.

Bring to a boil; then reduce to simmer.

To the cooking quinoa, add:
½ teaspoon each: cinnamon and ginger
pinch salt

Simmer with the lid slightly askew until all the water is consumed (about 15 minutes) and you see air holes on the surface of the grain. You can add a spoonful of coconut oil if you like.

Keeps in fridge for 3 days.


Sweet Potato Pie


While you are cooking dinner, chop 2 large sweet potatoes.
Place them in a pot with enough water to cover them.

Bring to a boil, reduce to medium heat, and cook until tender.

Meanwhile, place 1 cup dry kasha (buckwheat groats) and 1 ½ cups water in a stock pot.
Add a pinch salt and ½ teaspoon cinnamon.
Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes or until kasha begins to thicken.
Stir vigorously for a couple of minutes until grain reaches porridge-like consistency.

Oil a glass pie plate and pour this ‘crust’ into it.

When sweet potatoes are tender, drain water and place in blender with:
1 teaspoon cinnamon
½ teaspoon each: cloves, ginger
pinch salt
2 heaping spoonfuls each: nut butter and coconut oil
1 teaspoon vanilla extract
Blend until creamy. Using a spatula, scoop out this filling and smooth over cooked kasha crust.
Cover with plastic wrap and place in the fridge overnight.

In the morning, preheat oven to 375 degrees. Remove plastic wrap and bake pie for 20 minutes. Yum!

Keeps in fridge for 3 days.


Blueberry Banana Walnut Drink


Place these ingredients in a blender:
½ teaspoon each: nutmeg, ginger
pinch salt
3 Tablespoons coconut oil
1 teaspoon vanilla extract
1 handful blueberries
1 banana
1 handful walnuts
2 spoonfuls coconut milk or whole milk yogurt (choose a brand with no added sugar)

Blend well and enjoy!

Keeps in fridge for 3 days.

Try to eat a piece of whole grain, sourdough toast with nut butter within an hour of drinking your smoothie. The carbohydrates in toast will help your cells to break down and metabolize the fat in the smoothie.


Avocado Date Almond Smoothie


Place these ingredients in a blender:
½ teaspoon cinnamon
pinch salt
3 Tablespoons coconut oil
1 teaspoon vanilla extract
1 handful chopped, pitted dates
1 avocado
1 handful almonds
2 spoonfuls coconut milk or whole milk yogurt (choose a brand with no added sugar)

Blend well and enjoy!

Keeps in fridge for 3 days.

Try to eat a piece of whole grain, sourdough toast and nut butter within an hour of drinking your smoothie. The carbohydrates in toast will help your cells to break down and metabolize the fat in the smoothie.



To learn about the healing properties of these foods, please join email newsletter updates - see sign up in the upper right hand corner of this site.

Kombucha


Kombucha is a healthful beverage offering anti-microbial activity against a range of pathogenic bacteria, thereby promoting immunity and well-being. It consists of yeasts and acetic bacteria living symbiotically. It is a living culture that looks like a jelly fish or placenta pancake in a jar. It is a lightly fermented tea dating back to ancient China, which provides an excellent tonic for immunity and strengthening digestion.

Ingredients for one gallon of brew:
Kombucha Mushroom (ask your friends for one!)
6 tea bags or 6 grams loose-leaf tea
1 cup sugar
3 quarts water

Supplies:
One gallon mason jar (available at most hardware stores)
Clean cotton cloth
Rubber band or string to secure cloth
A warm quiet spot (it does not need to be in the dark!)
Vinegar or alcohol to clean utensils (Do not use bleach, soap or tap water)

Directions:
Boil water
Add tea and steep for recommended time dependent upon tea. Remove tea bags. Some people only seep their tea for a few minutes others allow it to steep overnight.
Choose Organic Green, Black or White Tea. Flavored teas will add that flavor to the finished brew.  
Add sugar and stir to incorporate.

Cool to room temperature and pour into a mason jar.     

Add the kombucha ‘mushroom’ into the tea. Make sure that the tea is not hot! The kombucha will grow to fit any size container. The ‘mushroom’ may float, sink or go on its side. This is not a problem.

Cover with cloth that is tight knit to prevent pathogens from contaminating the brew. Leave undisturbed for 6-8 days. Taste and enjoy in small sips! Dilute with water if you like.

References: thanks to MandalaBotanicals and Kombucha by Gunther W. Frank. For a more detailed guide, visit the Happy Herbalist's site.

Drinking Chocolate and Breakfast Spice

Santa Fe is a food destination, and its pioneers are constantly inventing delightful combinations based on traditional ingredients. While walking the sunny city streets, watching locust leaves turn golden and clouds roll off the snow-capped Sangre De Cristo mountains, I noticed a shop I have never visited before: Kakawa Chocolate House


Guadalupe Church
in Santa Fe
Stepping inside was like walking through time into a colorful and richly scented landscape in Oaxaca, Mexico. Altars honoring ancestors covered the mantle above the adobe fire place; purple, turquoise and gold depictions of the Virgen de Guadalupe made from thin silver adorned the white stucco walls. Without a moment of hesitation, I stepped up to the counter and started sampling their chocolate "elixirs", from pre-Colombian blends to modern European ones. Needless to say, cacao's unique flavor transported me to a euphoric place. 


Drinking chocolate is simple to prepare as long as you have the correct ingredients. For a simple version, you will need 85 to 100% bitter dark chocolate and sweetner. These chocolatiers use agave nectar. You can choose maple syrup or honey if you prefer.


Drinking Chocolate:
On medium heat, melt 1 ounce of darkest chocolate in a small pot with 6 ounces of water.
Once chocolate is melted, whisk it briefly. Add 3 Tablespoons sweetener and a pinch of salt.
Altar at Kakawa




Kakawa crafts combinations such as: red chile and rose; damiana and cacao nibs; caramel and nutmeg.


I can't help but think that this incredible drink would combine well with the sweet and spicy flavors of Northern New Mexico. I am proven correct when I take local ingredients to bake a chile cornmeal muffin. I visit the farmers market, where bakers are making delicious breakfast treats while signing up visitors for cooking classes. I gather some simple staples: roasted green chiles, mesquite honey from the hills above Dixon, New Mexico, and cornmeal from the nearby town of Chimayo. When combined and transformed through the oven's alchemy, these foods create a delicious breakfast or snack. Try them with drinking chocolate to warm your soul on a chilly winter day.


Green Chile Cornmeal Muffins


Dry ingredients:
1 cup coarsely ground cornmeal
1 cup flour (rice, spelt, or whole wheat)
1 teaspoon each: baking powder and baking soda
pinch salt


Wet ingredients:
1/4 cup peeled, seeded and chopped green chiles (look for Hatch Green Chiles in a can if you cannot find fresh ones)
1/4 cup local honey
1 egg (or 2 Tablespoons ground flax seeds for a vegan version)
1/4 cup milk (almond, goat or cow milk)
1/2 cup oil (sunflower or olive oil)


Preheat oven to 375 degrees.


Mix dry ingredients together in a mixing bowl.
Make a well in the center, add the wet ingredients, and whisk them briefly.
Incorporate dry into wet and mix until just barely blended.


Pour into greased muffin tins or a loaf pan.
Bake at 375 degrees for 25 minutes, or until edges are golden.
Enjoy!


Take a deep breath and savor the scent of your food before you taste it. Imagine how you can taste with your sense of sight and smell before you sample a dish with your tongue. This practice will help refine your palate to choose your own personal flavor combinations.

Warming Fall Foods

Celebrate the creative order of autumn. This season offers an opportunity to simplify our busy lives, strengthen our bodies with warming foods, and tap into the creative flow that arises from grounding and centering ourselves.

Try to take three deep breaths, in and out, before you eat a meal. Let go. Embrace the present moment. I try to remind myself that 'I am here, nourishing my whole being'.

Fall foods are sweet, earthy, and cooked longer. Focus on soups, roasted root vegetables, rice, and your favorite fats such as butter, olive oil, sunflower oil and coconut oil.

Try these recipes to strengthen your body and warm your spirit. Both recipes include immune boosting herbs.

Spiced Tea - based on a chai recipe
Tea Spices
Spice measurements can be approximated.
1/2 gallon water
12 whole cloves
20 cardamom pods
20 black peppercorns
4 cinnamon sticks
6 inches fresh ginger root, chopped
pinch salt
Astragalus root slices

2 Tablespoons astragalus root 
4 reishi mushroom slices

Boil spices in water for 10-15 minutes. You can save some of this tea in the freezer if you like.

If you are ready to serve it, add 1/3 cup milk (cow, almond, or rice) and raw honey to taste. For a caffeinated version, add 2-3 Tablespoons black tea or 4 tea bags (try English Breakfast). Enjoy!



Chicken Stock

Place leftover bones and skin from a chicken into a large stock pot and cover with cold water. 

Coarsely chop and add vegetables: 2-3 stalks celery, 1-2 onions, 2-3 carrots. Add 1 teaspoon each salt and pepper.

You can also add 2 inches fresh ginger root to make a warming, spicy stock.

Reishi mushrooms
Feel free to add 2 Tablespoons each astragalus root and reishi mushroom slices to enhance the immune boosting properties of the stock.


Bring to a boil and immediately reduce heat to bring the stock to barely a simmer. Simmer, partially covered, for 2 hours or so. 


Remove the bones and strain the stock.

Save the vegetables, puree them in a blender with olive oil and artichoke hearts, and eat as a spread on bread.

You can store the stock in the refrigerator for 5 days or in the freezer for up to 6 months. Use the stock to cook rice, kale, or make soup.