Max Fitterade

This is a great way to replenish electrolytes lost during a workout since it uses coconut water.  It is super-hydrating and has the added benefit of high-antioxidant berries.

Max Fitterade8 ounces coconut water (preferably raw – most commercial brands are processed)
handful frozen berries
juice of ½ – 1 lemon (to taste)
dash of liquid stevia, if desired

Blend everything in  a high-powered blender or Vitamix.

Grass-Fed Beef or Free Range Chicken Broth

Broth has long been touted for it’s amazing health benefits.  Broth is wonderful for healing from illness, contains essential vitamins and minerals, promotes digestion and helps heal your gut, inhibits infection, is anti-inflammatory, and promotes healthy bones.  Although this doesn’t make a huge batch of beef broth, the advantage is that the cooking time is shorter and the wonderful smell won’t keep you awake at night.  Roasting the bones before putting them in the crockpot helps intensify the flavor.

beef broth1 lb grass fed beef bones or 1 lb chicken bones or carcasses
3-4 organic carrots, roughly chopped
3-4 celery ribs, with leaves, roughly chopped
1 onion, roughly chopped
½ head garlic, peeled and smashed
2 tbsp apple cider vinegar
3 quarts filtered water
Preheat the oven to 350 degrees.
Place beef bones on a rimmed baking sheet and roast for about an hour.
CrockPot: Put the vegetables in the bottom of the crockpot and put bones on top and add water.  Set the crockpot to high and bring to a boil (about 4 or so hours).  Lower the crockpot to low and cook for an additional 12-48 hours)
Strain the mixture (you can do a second strainer like mesh or cheesecloth if you want the broth even clearer).  Transfer to mason jars.
InstantPot: Put everything in the InstantPot and set for 45 minutes then do a quick release.
Stovetop:  Boil everything in a stockpot for at least 12 hours.
Let cool before storing in the refrigerator or freezer.

Coconut Milk Kefir

Advanced & Core Plan

coconut kefirMost people turn to yogurt when they want to get probiotics through their food.  Unfortunately,  commercial yogurts are made from conventional dairy (pesticide sprayed grain fed, pumped with hormones and antibiotics), that is pasteurized, colors and flavorings, and loaded with sugar and/or artificial sweeteners.  When you consume kefir, you get even more benefit because kefir can actually colonize your gut!   (Yogurt can’t do that).  This is perfect for those who are dairy intolerant or who just want to avoid dairy altogether.  Make it a regular part of your diet and ditch the commercial yogurts!

Use 1 tablespoon kefir starter

1-2 cups organic coconut milk from BPA free cans (Native Forest)

Combine the kefir starter with the coconut milk in a glass jar (do not use metal to store or stir). Cover with a cloth secured with a rubber band and let it sit (it should be fairly warm for proper fermentation. If your mixture has not thickened after 24 hours, it probably was not warm enough) for 12-24 hours. After about 12 hours, gently shake the mixture.

Try it! Once the coconut milk has thickened and turned slightly sour flavor, you’re done. Strain the mixture through a fine plastic strainer and store in the refrigerator.

Pear Slushie

Core Plan
Serves 1
This is a great, refreshing smoothie.  Experiment with the flavors because the fresh ingredients are very versatile.
pear smoothie1 large pear, any variety
2 ounces orange juice (preferably fresh squeezed) or pineapple juice
2 tablespoons fresh squeezed lime juice
stevia to taste
dash of fresh grated ginger (optional)
1 cup crushed ice

Granny Smith Green Smoothie

1 granny smith apple
baby spinach or kale
juice of 1 lemon plus one sliver of lemon (including peel)
Stevia to taste
Coconut water

Optional:  Coconut milk or almond milk, fresh ginger, mint leaves

Put everything in a Vitamix or high powered blender and mix until completely pulverized.  Put in a mason jar with a lid.  Because you are keeping the whole apple and including greens, it will have a fairly heavy consistency to it.  If it begins to settle, continue to shake.