Category: Holidays

Chef V’s Favorite Special Occasion Recipes – Dinner parties, Christmas, Valentines, Easter, July 4th recipes from Chef V. All are gluten-free, many are vegan, all use organic ingredients.

 

Gingerbread Smoothie

Jean Yates

If it’s warm for Christmas, like it is here in San Diego, I’ll be enjoying some pickleball and a nice refreshing treat after. Like this healthy vegan gingerbread smoothie.

It tastes like a cookie but it’s made with cauliflower and banana for lots of nutrients. It’s also packed with flavor from all the spices. I hope you enjoy this deliciously unique treat!  

Serves 2

gingerbread smoothie

Ingredients

  • 1 cup chef v almond or oat milk
  • 1 tbsp chef v vanilla protein (or pea protein of your choice)
  • 1 cup frozen cauliflower chopped or riced 
  • 1 frozen ripe banana
  • 1 tbsp almond butter
  • 1 tbsp coconut nectar 
  • 1/2 tsp cinnamon
  • 1/2 tsp grated fresh ginger
  • 1/8 tsp allspice
  • A pinch sea salt
  • 1 cup ice 

Directions

Blend all ingredients together in a vitamix or blender for 1-2 minutes until blended smooth. I like to top with a tiny cinnamon and I found these super cute mug cookies to decorate with! 

gingerbread smoothie

Chef V’s Guacamole w/Pomegranate and Mango

Chef V

I like to make this guacamole for the holidays – so pretty and festive!

Chef V tip: save the pit and keep it in the mixture to keep the guacamole from turning brown.

creamy green smoothie

Ingredients

2 large ripe avocados
2 tsp. fresh lime juice
1/2 tsp Fine sea salt
1/4 small white onion, finely diced
3 fresh cilantro sprigs with stems, chopped
2 Tbs. diced mango
2 Tbs. pomegranate seeds
1 tsp. Chopped jalapeno (optional)

Directions

For guacamole: Cut the avocados in half and remove the pits. Scoop the flesh into a bowl. Using a fork or a potato masher, mash the avocado with the lime juice and 1/2 tsp. salt until the guacamole is smooth but still has a little texture and some chunks. Stir in the onion, mango, cilantro and jalapeño (optional). Top with pomegranate seeds. Taste and adjust the seasoning for dipping. Serves 4.

Warm Butternut Squash Salad

Chef V

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.

Grilled Artichokes with Two Sauces

Jean Yates

Grilled artichokes, precooked and finished at the picnic. They’ll love these on the barbecue. Serve with my two vegan sauces:  Raw Horseradish Mayonnaise, and  Vegan Herb Aioli.

grilled artichokes

Serving Size: 2 People

Ingredients

  • 6 cups filtered water
  • 1 large fresh artichoke
  • 2 cloves garlic, peeled
  • 1/2 white onion
  • 1/2 lemon, juiced
  • 1 teaspoon apple cider vinegar
  • Sea salt and freshly ground black pepper, to taste

Directions

Bring the 6 cups of water to a boil in a stockpot.

Trim the thorns from the artichoke leaves with scissors. Cut the artichoke in half vertically and remove the fuzzy center. To the boiling water, added the artichoke, garlic, and onion. Boil, covered, for 45 minutes – one hour, or until the leaves pull out easily. Transfer the artichoke halves to a paper towel cut side down or drain the water.

Heat a grill or grill pan. Place the artichokes cut side down on the hot grill or grill pan and char for 2 to 3 minutes, until you get good grill marks. This will add a nice smokiness. Plate the artichoke halves cut side up. In a small bowl, whisk the lemon juice and vinegar, drizzle over the artichoke, sprinkle with sea salt and pepper, and serve with Vegan Herb Aioli or Raw Horseradish Mayo.

Vegan Herb Aioli

Chef V

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

vegan herb aioli

TOTAL 10 minutes

Prep Time: 10 minutes

Serving Size: 2 People

Ingredients

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

Directions

Blend mayo ingredients together in a Vitamix or food processor.

White Sweet Potato Purée

Chef V

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.

Raw Horseradish Mayonnaise

Jean Yates

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

raw horseradish mayonaise

TOTAL 10 minutes

Prep Time: 10 minutes

Serving Size: 2 People

Ingredients

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

Directions

Blend mayo ingredients together in a Vitamix or food processor.

Chef V’s Cooking with V – Salmon Beurre Blanc

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

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!”

Raw Caramel Cheesecake

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

creamy broccoli soup

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

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.

Vegan & Gluten-Free Pumpkin Pie

Chef V

My oh my, pumpkin pie … how I love thee,
But how you seem to hate my belly.
For each sinfully delicious bite I take,
Your sweet and milky richness makes my tummy ache.
Is there a way to make you more nutritious,
All the while keeping you equally delicious?
The good news is yes there is,
And showing you how is my biz. (Mic drop)

Bon Appétit! – Veronica

pumpkin pie

My pumpkin pie recipe is better for your health because it contains low-glycemic coconut sugar and dairy-free coconut whipped cream. It is gluten-free.

Ingredients

chia seed egg substitute

Directions

Mix sugar, pie spice, salt, egg substitute and pumpkin puree in a large mixing bowl. Slowly add almond milk.

Press pie crust into a 9-inch baking pie dish. Pour the pumpkin mix into the pie crust.

Bake 450-degree oven for 15 minutes. Reduce the heat to 350 degrees and bake for an additional 40 minutes.

Cool on wire rack for 20 minutes. Serve immediately with my Coconut Whip Cream Recipe or refrigerate.

My oh my, pumpkin pie … how I love thee,
But how you seem to hate my belly.
For each sinfully delicious bite I take,
Your sweet and milky richness makes my tummy ache.
Is there a way to make you more nutritious,
All the while keeping you equally delicious?
The good news is yes there is,
And showing you how is my biz. (Mic drop)

Bon Appétit! – Veronica

pumpkin pie

My pumpkin pie recipe is better for your health because it contains low-glycemic coconut sugar and dairy-free coconut whipped cream. It is gluten-free.

Ingredients

chia seed egg substitute

Directions

Mix sugar, pie spice, salt, egg substitute and pumpkin puree in a large mixing bowl. Slowly add almond milk.

Press pie crust into a 9-inch baking pie dish. Pour the pumpkin mix into the pie crust.

Bake 450-degree oven for 15 minutes. Reduce the heat to 350 degrees and bake for an additional 40 minutes.

Cool on wire rack for 20 minutes. Serve immediately with my Coconut Whip Cream Recipe or refrigerate.

Gluten-Free Pie Crust

Chef V

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

chia seed egg substitute
gluten free pie crust

Ingredients

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

Directions

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

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

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

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

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

Pumpkin Pie Spice Blend

Chef V

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

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

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

Raspberry Chia Pudding

Chef V

Chia seeds are tiny superfood heroes. They come in either white or dark brown/black and have a huge nutritional profile. They contain Calcium, Manganese, and Phosphorus and are packed with fiber, protein, and healthy Omega-3 fats. They are basically tasteless so you can add them to nearly any kind of dish. Add raspberries, cocoa nibs, and coconut and you have a decadent yet healthy dessert.

chia seed pudding

Ingredients

1 cup coconut milk or almond milk
3 tbsp. chia seeds
1 tbsp. coconut nectar
1 tsp. pure vanilla extract
2 cups fresh organic raspberries
1 tbsp. coconut flakes (optional)
1 tbsp. raw cacao nibs (optional)

Directions

In a medium sized bowl, combine milk and chia seeds and stir until there are no lumps.

Add coconut nectar and vanilla and mix well. Cover with plastic wrap and refrigerate for 4 hours.

Place raspberries in a Vitamix or food processor and puree.

Mix the raspberries with the chia pudding until completely mixed.

Serve in a glass or bowl and top with coconut and/or cacao nibs (optional). Happy V Day!

Chai Spiced Cakes with Ginger Icing

Jean Yates

This recipe may seem long and daunting but it’s really easy and worth it! Most the ingredients are spices that you hopefully already have. 

This makes a lot of cupcakes so I keep them in a bag in the fridge. Pop one out and place in microwave for 10 seconds and then top with frosting when done. These are great to have in the house for a delightful yet healthy treat when you have a sweet tooth. 

chai spiced cakes with ginger icing

Ingredients

Cake

  • 1/3 cup maple syrup
  • 1/3 cup coconut sugar
  • 3/4 cup almond milk (use my fresh almond milk recipe)
  • 1 tbsp apple cider vinegar
  • 1/2 cup runny almond butter
  • 1 tsp vanilla extract
  • 1 cup almond flour 
  • 1 cup oat or gluten free flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • 1 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves

Frosting

  • 3/4 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/2 tsp ginger
  • 1/4 tsp nutmeg
  • 1/8 tsp cloves
  • a small pinch of black pepper
  • 1 ¾ cup raw cashews, soaked 3 hours and drained
  • 1/2 cup coconut cream + 2 tbsp (as needed)
  • pinch of salt
  • 1 tbsp lemon juice
  • 2 tsp vanilla extract
  • 2-3 tbsp maple syrup

Directions

Preheat the oven to 350ºF.

Combine maple syrup, coconut sugar, almond milk, apple cider vinegar, almond butter, and vanilla. Melt in the microwave or stovetop, whisking until smooth.

Transfer to a mixing bowl, and add dry ingredients. Whisk to combine.

Scoop into a cupcake pan lined with paper liners, filling each 3/4 of the way (makes 8).

Bake 20 minutes at 350ºF.

Cool completely before frosting.

For the frosting, drained soaked cashews and add to a blender along with remaining ingredients. Blend on high until very smooth, adding more coconut cream if needed.

Transfer to a container and chill for at least 2 hours (preferably overnight for a thicker, pipe-able frosting).

Frost cooled cupcakes and enjoy!

Sticking to Your Health Goals while Celebrating Valentine’s Day

Chef V

Valentine’s Day is associated with romance and all things romantic. It’s unfortunately also associated with sugary treats and big dinners. While those will certainly get your heart racing, it’s probably not in the way you want. We ask you, what’s so romantic about bloating and sugar headaches? However, we’re not suggesting your health goals and habits will inevitably be trampled underfoot on Valentine’s day. In this blog, we’ll discuss a few ways to stick to your health goals and not ruin your cleansing juicing or juice detox diets during February. 

Do your own dinner

There’s an expectation around Valentine’s day that one person in the relationship is going to be saddled with organizing a costly dinner out at a fancy restaurant. The meal is probably going to involve a lot of steak, and end up with tons of sugary desserts. 

It’s a nice image, especially for fancy restaurants looking to lure in customers. But maybe it’s time to consider bringing the romance back into the most intimate of settings, the home. This isn’t to say you can’t enjoy some time out. But if you have Valentine’s Day dinner at home, you get total control over the meal.

That means you can control the portions, and how it’s prepared, to make sure it meets the health goals of everyone involved. You can swap the steaks for vegetarian options, or opt for lean proteins like fish. 

Desserts can be prepared with healthier options. And if you do indulge, you can at least head to the fridge to wash it down with some green drinks. The only thing the home experience can’t guarantee you is someone to wash the dishes.

Restaurant responsibility

Maybe that part about washing the dishes got to you. Maybe you simply don’t have the time or inclination to cook. That’s perfectly okay! It’s alright to want to spend the night out on Valentine’s. But if you’re firm on having a restaurant experience, then it’s worth it at least to consider expanding your options. 

You don’t need to go for heavy meals. Compare your dietary goals with everyone involved, and then try to select a restaurant that fits these dietary needs. Remember, sometimes fun and new is better than fancy and expensive. 

Take the focus off the dinner

Valentine’s Day should be about spending time with the ones you love. So why is it so focused on the dinner experience? Maybe it’s time to think outside the box. Have dinner as you usually would that day, and then plan for something else that’s a bit more active and engaging. Of course, given that Valentine’s Day is in February, the best options vary depending on your location. 

If you’re in a colder area, why not try ice skating or other winter sports together? If you’re in a warmer area, why not plan a walk in a botanical garden or a hike in the most beautiful natural settings your region provides? These all let you spend quality time together while still remaining active. Don’t be afraid to think outside the box, either. For some people, the real romance is found in mini-putt or indoor rock climbing. 

Back yourself up with green drinks

Sometimes, we just want to indulge. And you know what? That’s okay. One day a year isn’t going to derail your health goals. And you can take steps to mitigate any side effects you earn from that indulgence. Some detox juice can be the perfect thing to fight both bloating and the sugar headaches. 

And when it comes to detox juice, there’s little better than Chef V’s green drink. Whether as part of a juice detox diet, or delivered to be enjoyed on its own. So let Chef V backup your health with the green drinks, and focus on having the most romantic Valentine’s possible.

Love Salad

Chef V

Pomegranate seeds are so yummy. They are sweet and tart and add a delicious crunch to any dish. They have lots of fiber and two essential Vitamins, C and K. Sprinkle them on your favorite salads and soups or toss them into your next smoothie.

buffalo cauliflower

Ingredients

1 large organic red chard leaf, washed & chopped
1 cup organic red leaf lettuce or red spinach, washed and chopped
1 tbsp. cold pressed olive oil
1 tbsp. organic balsamic vinegar
1 small raw organic beet, washed, skinned & grated
½ cup organic raspberries
2 small radishes, shaved
¼ cup pomegranate seeds
¼ cup chopped raw walnuts

Directions

Combine olive oil and vinegar with chard and red leaf lettuce. Divide lettuce on two separate plates.

Distribute half the beets, raspberries, radish, pomegranate seeds and chopped walnuts to each salad.

Creamy Beet Soup

admin

My Creamy Beet Soup is a healthy treat. Beets, including beet greens, contain an amazing array of antioxidants, other vitamins, minerals, fiber, and protein. They are also believed to support our body’s detox system as well as having anti-inflammatory properties.

(serves 4 and great for leftovers)

beet soup

INGREDIENTS

  • 1 tbsp. cold pressed olive oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced
  • 3 cups fat-free organic chicken broth (or vegetable broth for vegan)
  • 3 large beets, peeled and cut in quarters
  • 1 medium sweet potato, skinned and cubed
  • 2 cup full fat, canned coconut milk
  • 1 bay leaf
  • 1 tsp. sea salt
  • ⅛ tsp. cayenne pepper (optional)

INSTRUCTIONS

Heat the oil in a large pot, big enough to make the soup.

Add onion and cook for 2 minutes. Add garlic and continue to cook for one more minute or until onion
becomes translucent.

Add broth, beets, sweet potato, and bay leaf. Boil for 15 minutes or until beets and sweet potato become tender.

Add coconut milk and simmer for 5 minutes. Remove the bay leaf.

Transfer small batches of soup into a blender and blend 3-4 batches until smooth. Add salt and cayenne pepper to taste.

Bon Appétit! – Veronica

INSTRUCTIONS

Heat the oil in a large pot, big enough to make the soup.

Add onion and cook for 2 minutes. Add garlic and continue to cook for one more minute or until onion
becomes translucent.

Add broth, beets, sweet potato, and bay leaf. Boil for 15 minutes or until beets and sweet potato become tender.

Add coconut milk and simmer for 5 minutes. Remove the bay leaf.

Transfer small batches of soup into a blender and blend 3-4 batches until smooth. Add salt and cayenne pepper to taste.

Bon Appétit! – Veronica

5 Libido Spiking Ways To Spice Up The Romance On Valentine’s Day

Chef V


Valentines Coco

What are you doing to make this Valentine’s Day special for your mate? A box of chocolates? Flowers? Yawn! While those V-Day traditional go-to’s will always be appreciated, these 5 activities will help resurrect your romantic life—even if you’ve been married for years. 

“I love never being spontaneous and having absolutely no romance in my life.” 

You know who said that? 

Nobody, ever. 

But stress in America is endemic. Wake up, race to get ready. Work your butt off. Race home to take care of the kids. Cook, clean and hopefully you’ll get an hour of peace and quiet to stream a favorite show. 

You and your spouse are like strangers passing in the night. You two have become functional roommates more than lovers. 

And then February 14 rolls around and you go through the motions. Maybe you will have a nice dinner. But deep down inside, as you’re enjoying a slice of tiramisu and drinking a glass of cab (even though you actually enjoy cooking and eating at home more than eating out), you know the thrill is gone. 

You and your partner may be partners for life—but in name only, not in romance. 

Well, this Valentine’s Day, don’t be ordinary. Do one or more of these 5 things to respark the romance and rekindle your libido.

couple hands yoga

Couples Massage

No, I’m not talking about both of you going to a 5-star spa and getting pampered. Although, that does sound just about what I need right now. If you get a massage from a spa, you’ll feel great but it won’t really do anything to get your romantic grooves back. 

What I mean by couples massage is this steamy scene…

Both partners are seated Buddah-style facing each other on comfy cushions. 

With shirts off and a high-quality CBD oil, coconut or jojoba oil (or another synthetic-free fave massage oil) in hand, each partner rubs the oil onto the other’s neck and shoulders. 

Stare into each other’s eyes for a few minutes and smile. Really take each other’s spirit in. Reconnect with why you fell in love with each other in the first place. Just say the reasons internally. 

For a few minutes, continue simultaneously rubbing each other’s neck and shoulders. Or see where the night takes you; perhaps to different places—wink wink. 

Then, rest your foreheads on each other and keep the romantic, healing vibes going. 

candle

Grateful Affirmations

After both of you have had your fill of couples massage, it’s time to externalize your appreciation of your partner and vice versa. 

You can stay seated in the lotus position facing each other. Or if you’re uncomfortable because you have tight hips, both of you can lie down on a warm, cozy rug or yoga mats while holding hands.

With romantic candles lit in the room—I should have mentioned candles in the couples massage part, haha—express your gratitude for your partner. 

“I feel blessed to have you as my partner because you are so kind and supportive of me.” 

Something along those lines. 

Think of everything that you appreciate about your partner. Valentine’s Day should be the annual rite of passage where you renew your partnership vows—instead of just flipping on the TV after coming back home from dinner. 

partner yoga

Partner Yoga

Can it get any more erotic than having your partner adjust you while you’re doing a downward dog? Sorry, my intention isn’t to be pervy; there are plenty of male yoga teachers who give adjustments without any ulterior motives. 

But when you’re doing partner yoga—or even just a regular yoga routine side by side—, it definitely has the ability to reignite libido. 

If you’re not sure what partner yoga is there are tons of videos online. Basically, one partner helps the other go deeper into a pose, albeit comfortably and safely.

With downward dog, your partner can lean back, facing up, on your back. Your weight supports your partner and vice versa. 

Another great partner yoga pose is spinal twists. 


walking at night

Late Night Walk Or Hike

This one’s easy for me to recommend since I live in San Diego. But if you’ve never visited here, you might be surprised to learn that it can get down into the low 40s or even high 30s at night here. That may sound downright tropical to my Organic Green Drink delivery customers who live in Boston or Buffalo. 

But if the weather isn’t too brutal outside, instead of hopping in the car for dinner and then just driving right back home, having a quickie and then Netflix, go for a walk, even if it’s a short one. 

Make sure you’re holding hands. The frigid weather will be conducive to huddling together and walking arm in arm.

The key is that on this Valentine’s Day, do something out of the ordinary that will bring you and your partner closer together. Sure, it’s just one day out of the year, but if you do one of these fun things, the effects will carry on…

Green Drink Cocktails

And speaking of Green Drinks, if you want to enjoy a healthy adult beverage that’s out of the ordinary (that means no wine), just add a shot of vodka. Seven leafy greens and a strong distilled spirit. Life is all about balance. And for this Valentine’s Day, balance your love life by not doing something you wouldn’t do the other 364 days of the year. 


green drink plan on sale

How to Rock Your New Year’s Fitness Resolutions with Chef V Green Drink

Chef V

Ever made a New Year’s Resolution for fitness that you ended up bailing on quickly? Don’t worry, we’ve all been there. Chef V is happy to see people reach their health goals, whether it be making it to the end of our 21 day cleanse, or hitting the gym more often in the new year. Since we’re all about promoting better health and fitness, we decided to put together a quick list of tips to make your fitness goals stick in the near year. 

Don’t make idle resolutions

Sometimes, the best option is to not make a resolution. Yeah, we know that doesn’t sound like a super piece of advice. But you need to stop and think about these things. You need to first answer the big question, “Why?” Why are you making these fitness goals? 

“Because it’s New Years” isn’t a good enough answer. What is going to motivate you? Is it reaching a healthier weight? Feeling better? Getting more energy? Pick your reason, and it will provide the drive you need to succeed. 

Make concrete goals

“I’m going to be healthier” isn’t a goal. You want to get down into the fitness and health specifics. Are you going to walk every day after work? Are you going to hit the gym a few days a week? Are you going to try a juice diet once a month?

Note that in the example goals above, we also put a time frame on it. Time is a vital component of goal setting. Saying you’ll lose twenty pounds is meaningless without a time frame. No one is going to drop all that overnight. Also, make sure you’re setting reasonable goals. You’re not going to go from being a couch potato to scaling Everest in a year. 

Track goals

Keep good records of when you need to take action on your goals, and if you did so. This isn’t just for holding yourself accountable. Tracking your goals, and checking them off, is great motivation. It’s actual proof you’re getting stuff done!

Work together

Holding yourself accountable by tracking goals works for some people. For others, it can help to get a buddy. Doing a 21 day cleanse with someone else is a lot more fun than doing it on your own. Ditto for taking on long-term fitness goals. A workout buddy is great for giving you that extra reason to keep going.

Have fun! 

Okay, talking about accountability is starting to seem serious. But keeping your goals doesn’t have to be a drag. Try to find fun ways to meet your fitness goals. Take up a sport or activity you’ve always wanted to try. Make it a group event with friends, if possible. If you’re having fun, you won’t view your fitness goals as chores; you’ll turn them into habits. 

Get Chef V green drink

Sometimes, it seems like the energy to complete your resolutions is never going to come. Or maybe it  seems like amid all the processed food options out there, it’s hard to get the vitamins and minerals you need to power through your fitness goals.

We’d be there to spot every one of you in the gym if we could. But we can offer the next best thing—our signature Chef V green drink. It’s great to get you going in the morning, or just whenever you get thirsty. Packed full of leafy greens, it’s a detox juice that has everything you need to smash your fitness goals. 

Vegan Peppermint Hot Chocolate

Chef V

What are some of the best memories around the holidays? Festive food and drinks are definitely mine!

Hot chocolate is a holiday treat but most of the time the ingredients are big NO-NO’s! Most hot chocolates you buy are instant powders pumped with chemicals or fake sweeteners. Most have dairy, cream or powdered milk (even worse!). Even if you go to a place serving hot chocolate, it’s rarely made in house with real ingredients. I created this delicious Vegan Peppermint Hot Chocolate recipe using peppermint tea, my home-made almond milk, raw cacao and coconut nectar to sweeten it slightly. It is so delicious and it is actually healthy for you.

In this process I heat the almond milk and steep the tea in the milk to infuse the natural peppermint flavor. GOODBYE artificial flavorings!!!

vegan hot chocolate

Ingredients

Directions

Heat almond milk over stove and steep tea while you bring the milk to a boil. Reduce heat to low, add cacao and stir well. Add coconut nectar and stir well. Pour hot chocolate into a coffee mug or cup of choice. You can top with my Coconut Whipped Cream. You can also add cacao nibs or crushed peppermint candies if entertaining or not cleansing.

Serves 2

Vegan Eggnog for the Holidays

Chef V

Spread holiday cheer with our vegan take on a traditional favorite, eggnog. This thick, wonderfully flavored beverage can be made in many ways. Why not try our version with coconut nectar and almond milk. Not too thick, this chilled iconic drink will warm the hearts of your family and friends. Homemade, delicious and beautifully presented, how can it not?! Happy holidays and enjoy!

vegan eggnog

Ingredients

  • 2 cups almond milk
  • ¼ tsp. ground cloves
  • ¼ tsp. nutmeg
  • ½ tsp. cinnamon
  • ⅓ cup brandy (omit if cleansing)
  • 2 tsp. coconut nectar
  • 2 cinnamon sticks (for garnish)

Directions

Combine ingredients together in a large pitcher and stir with a large spoon or whisk for 1 – 2 minutes. Serve in individual glasses chilled over ice. Add a cinnamon stick for garnish.

Serves 2

Sweet Potato Holiday “Cookies”

Chef V

sweet potato bunnies

Check out my little friend as we make a holiday version of my sweet potato bunnies. Holiday “cookies” remade to eliminate the sugar crazies – and she loved them!

Ingredients

  • 1 yellow sweet potato
  • 1 orange sweet potato
  • 1 purple sweet potato
  • 1 tbsp. coconut oil
  • Holiday Cookie Cutters
  • Sweet Topping
  • 1 tbsp. monk fruit or coconut sugar
  • 1 tsp. cinnamon
  • 1 tsp. ginger

slicing potatoes

Preheat the oven to 350 degrees. Slice the sweet potatoes thin and lengthwise. Arrange the sweet potatoes on a foil lined baking sheet, sprayed or painted with coconut oil.

Brush the tops of the sweet potato with coconut oil.

slicing potatoes

Shake the “cookies” with the cinnamon and monk or coconut sugar seasoning. Bake for 20 minutes. Remove and let cool.

slicing potatoes

Remove and let cool. Using a bunny cookie cutter, cut bunny shapes from the sweet potato.

slicing potatoes

You can replace in the oven for 10 minutes to crisp up more or just serve on a plate and enjoy these little bunnies!

Organic Turkey: Why It’s Worth The Extra Few Bucks

admin

roast turkey

As I write this a week before Thanksgiving, I realize that soon, lots of people will be spending their hard-earned money on holiday gifts for friends and family. I get it. Every extra dollar in your pocket this time of year adds up. But one thing I’m willing to splurge on even if it means one less spa treatment is organic turkey….

I’m doing a little online window shopping for the Thanksgiving meal I’ll be hosting.

Should I spend $249.95 for a 20 pound organic turkey from a high-end gourmet company, (plus $35 delivery)? Or should I just pop in to the local Target which has a deal for $1.49 per pound for non-organic whole turkey?

The answer: neither.

I’m not spending 200+ bucks for turkey, that’s just cray-cray. But I’m also not going to buy the cheapest turkey I can find. There’s got to be a happy medium. While it’s true that organic, pasture-raised turkeys can be double the price of non-organic turkey (and much more so if you’re buying from Williams Sonoma), I think it’s well worth the money spent.

Talkin’ Turkey: Why Organic Is Better For You & The Planet

Maybe you’re thinking, what’s the big deal if you eat a little non-organic turkey for Thanksgiving. It’s only one day a year. While that may be true, I believe that food is medicine. Why not give your body the fuel it needs to thrive?

The reason I eat organic turkey is because pasture-raised turkeys eat what they’re supposed to eat in nature. And what do organically-raised turkeys eat? For starters, what they don’t eat is any genetically-modified organisms (GMOs). Instead, they eat grass, clover and other broad-leaved plants. In fact, according to this organic turkey farmer, turkeys that live in open pastures can “jump up and grab a midair bite out of 6 foot tall amaranth plants.” They eat anything green, adds the organic turkey farmer, from chicory to plantain.

In addition, organically-raised turkeys eat lots of seeds, acorns and nuts as well as vegetables such as heirloom tomatoes. This is the reason why organic turkeys are so flavorful (if you’ve never eaten organic turkey, trust me, it is way richer in flavor and more juicy and plump) and healthy. When you eat organic turkey you’re getting the health benefits of the superfoods the turkeys eat in the wild.

Organic turkeys are higher in omega-3 fatty acids (the “good” fat that helps you burn body fat more efficiently), as well as another essential fatty acid called conjugated linoleic acid, or CLA. CLA’s help to fight against cancer and cardiovascular disease.

live turkey

Organic Turkey For Thanksgiving: Go Local

Do you see what I mean so far about food being medicine? Eating regular turkey provides none of the above benefits and can actually harm your health. This is because regular turkey may contain pesticides, hormones, antibiotics and other stuff that’s bad not only for the turkeys but for people, which includes consumers and factory farm workers, who are exposed to environmental hazards.

But let’s say you’re invited to a dinner where turkey is served. I realize it might be awkward to ask the host if the bird is organic. And unfortunately, even if the turkey has a USDA (United States Department of Agriculture) organic certification, under current rules, poultry that is labeled USDA Organic may have been given antibiotic injections before it hatched and until its second day of life.

That’s why in my opinion, if you’re not in control of the situation, it’s better to refrain from eating it. Instead, load up on green veggies and a little bit of fat to help you feel full. You’ll be just fine going one meal without animal protein. However, if you are in control of the situation, and you’re either hosting the meal or bringing another turkey to a dinner party, it’s best if you get the turkey from a local farmer (or as local as possible). But even the USDA Organic label is far better for you than regular turkey.

And don’t think that if you buy a turkey that has an “all-natural” label, it’s as good as organic. The natural label just means that it’s minimally processed without any artificial ingredients. It does not mean organic or no antibiotics, as this Consumer Reports article says.

Where to Buy Organic Turkey

If there’s not a local organic turkey farmer within a short drive from you, you know where I’d look to buy? It’s somewhere that I myself might go to to stock up on my Thanksgiving dinner: Costco. Last year, the wholesale membership club giant sold fresh organic hen turkey at $2.99 a pound! That savings on organic turkey is alone worth the cost of a Costco membership.

For that price I might just buy two 13-pounders. They’ll cook faster than a 26-pounder.

tofurky

above, Tofurky roast

What About Vegetarian/Vegan Turkey Options?

If you don’t eat meat, there’s always the option of eating “tofukey”. Personally, I don’t consider processed soybean products to be healthy. In fact, some health experts suggest that processed soybeans contain harmful substances such as enzyme inhibitors. Enzyme inhibitors interfere with your digestion. They increase gastric distress and create chronic deficiencies, potentially leading to enlargement of the pancreas and cancer. These harmful substances, however, are greatly reduced when the soy is fermented. But to my knowledge, there’s no fermented tofurkey on the market.

That being said, however, I think Tofurky’s plant-based Roast & Wild Rice Stuffing is better for you than factory-farmed turkey.

I actually eat a 90-95 percent plant-based diet. But this Thanksgiving, I do plan on eating some organic turkey. I like knowing that the animal that will bless me with health and vitality was grown naturally, with plenty of open space in a caring environment. That to me is well worth $2.99 a pound.

To your health,

Chef V

Chef V’s Cranberry Sauce

Chef V

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

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

– Veronica

pumpkin pie

Ingredients

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

Directions

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

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

Bon Appétit!

Poached Pear with Gluten-Free Crumble & Vegan Ice Cream

Chef V

Although alcohol is not recommended for cleansing, this recipe cooks out any of the alcohol and makes this a decadent dessert. You can always omit the champagne and use any liquid, even water, for this recipe.

poached pear

TOTAL 80 minutes

Serving Size: 6 people

Ingredients

  • 1 cup champagne or other liquid
  • 3 pears (d Anjou, Bartlett, Asian) halved and scooped with melon ball 
  • 1 tbsp honey 
  • 1/2 cup gluten-free flour 
  • 3/4 cup gluten-free oats 
  • 1/4 cup coconut sugar 
  • Pinch sea salt 
  • 2 tsp vanilla 
  • 3 tbsp vegan butter 
  • Vegan ice cream to serve 

poached pears in oven

Directions

Preheat oven 375 F. Mix honey and champagne together.

In a shallow baking pan lined with foil, lay the scooped pears on the pan, skin side down. Pour champagne mix to cover. Cover with foil and bake 10 minutes. Add another 10 minutes if pears are not ripe.

While pears bake, mix flour, oats, sugar, salt, butter and vanilla.

Remove pears and foil. Top evenly with crumble. Continue to bake, uncovered, for 20 minutes or until the crumble is golden brown. Remove pears.

Serve on a plate with scooped vegan ice cream. Enjoy this delicious and healthy dessert! 

Vegan Tiramisu – Guilt Free Decadence

Chef V

While we typically recommend steering clear of sugary treats, this healthy take on tiramisu is a must!

Take a look at the ingredients listed below before you start the process – some might be new to you but don’t let that stop, we’ve included links to some of our favorite products to help guide you at the grocery store.

Plus, once you start baking and cooking with these healthy ingredients, there’s a good chance you’ll want to continue! For instance, using coconut sugar is better for you then real cane sugar as it’s low in fructose and higher in antioxidants than cane or brown sugar. And it tastes great too!

vegan tiramisu

vegan tiramisu

TOTAL: 1 hour

Serving Size:2

Ingredients

Lady Fingers
2 ½ cups all purpose gluten-free flour (we like Bob’s Red Mill)
1 cup coconut sugar
3 tsp. baking powder
2 tsp. vanilla
1/3 cup coconut oil
1 cup filtered water
Cooking spray (we like Trader Joe’s Coconut Oil Spray)
Square baking sheet

‘Mascarpone’ Filling
2 cups raw cashews, soaked for 2 hours, drained
1 can coconut cream (we use one from Trader Joe’s)
1 ½ tsp. organic vanilla or vanilla bean
2 tbsp. coconut nectar
1 tbsp. cold water (add more as needed)

Assembly Needs:
6 small glasses ( martini or wine glasses or 4 mason jars)
1 cup coffee (use decaf if you are cleansing)
6 tsp cacao powder (use 1 tsp. per glass)
Cacao nibs (optional) topping

Directions

Preheat oven to 350 degrees.

Mix dry ‘lady finger’ ingredients together.

Add oil, vanilla and water. Stir until lumps are gone. Pour the mix in a large oiled square pan.

Cook for 12 minutes or until the cookie mixture is lightly golden. Let the cooked mixture cool then cut into lady finger shaped rectangles (approximately 1” x 3”).

While the cookies are cooling, make the ‘mascarpone’ filling.

Blend the cashews, vanilla, coconut nectar and water together in Vitamix (or blender) on high until it becomes a creamy consistency. Add the coconut cream and cashews to a large bowl. Whisk together until the mixture is smooth and creamy.

Once the cookies are completely cool, pour the coffee into a shallow glass. Dip each lady finger cookie into the coffee. Start to layer the bottom of your dish with cookies, then cream and repeat. The top layer should be all cream with a layer of cacao powder. Add the cacao nibs for extra deliciousness if you’d like.

Traveling With Kids

Jean Yates

Traveling With Kids

Traveling With Kids? These 5 Essentials Will Keep Your Kiddos (And You) Safe

Disclaimer: As the parent of a furry kid named Coconut, it might seem disingenuous for me to be writing about traveling with kids. However, a couple mommy friends of mine recently came back from overseas trips with their little ones (one family went to Ecuador, the other to Cancun). Unfortunately, in both families, the kiddos got sick. So it got me thinking, if I were a momma to a human kiddo, what would I do to protect them?

The answer: the same way I protect myself when I travel, regardless if I’m going away for a weekend or to the other side of the world. And the remedies and tricks I’m about to share with you are totally safe for kids.

If you’re traveling with kids, bring these essentials along….

Traveling With Kids

Probiotics

More and more people are aware of the importance of gut health. Your gut not only dictates the well-being of your digestion, it’s closely connected with your brain. In fact, the gut is often referred to as the second brain. If you have poor gut health, your won’t be as happy. That’s a fact!

Green leafy veggies, such as the 7 different kinds in my Organic Green Drink are great for feeding the good bacteria in the gut. However, the bad news is that there are so many different probiotic supplements, it’s hard to know which one to get.

So what does this fact have to do with traveling with kids? Here’s what….

Traveling With Kids

There is one particular kind of probiotic that’s an absolute must when you travel. You see, not any probiotic will do. Not even the one you use everyday that might be working great for you.

When you’re on a trip you need Saccharomyces Boulardii. Sounds like a mouthful, right? When you take a mouthful of this probiotic it’s the best thing to either prevent or treat diarrhea. As this article on a children’s hospital website says, “Saccharomyces boulardii is  effective in treating diarrhea in babies and children.”

A mainstream medical institution wouldn’t dare conclude that unless there was enough evidence to back it.

Any brand of S. Boulardii will do. It’s easy to take. You just take a couple capsules a day when you’re travelling. I like Jarrow formulas. Jarrow is a trusted brand.

S. Boulardii is the only probiotic that’s a yeast strain. All other probiotics are bacteria. This means that this special probiotic can help kill harmful fungi that your kids’ immune systems aren’t used to.

oregon grape root - Traveling With Kids

Oregon Grape Root

Sometimes you need to call in the big dogs (no offense to you, Coconut). If you’re Traveling With Kids to a developing country, S. Boulardii will protect you and your kids from travelers diarrhea. But if you develop something more serious like a stomach bug, Oregon grape root is the natural remedy you need. The medication, Cipro, is famous for treating stomach bugs. Oregon grape root is the natural equivalent.

Studies have shown that berberine, a compound in Oregon grape root, kills parasites like amoebae. It can also be used for treating giardia infections (which can be picked up by ingesting untreated water). OGP also kills harmful bacteria. And if you’re eating rich food that causes heartburn or indigestion, OGP can help with those conditions as well.

tea tree oil

Tea Tree Oil

Essential oils are Mother Nature’s first aid kit. There are lots of essential oils that have therapeutic benefits, but if I’m taking one specific oil with me that’s highly versatile, it’s gotta be tea tree oil. Tea tree oil is good to carry with you at all times when you’re traveling because God-forbid your kid gets a bad cut or wound, tea tree (also known as melaleuca) is great for wound healing.

The oil will help kill any harmful bacteria that may otherwise lead to an infection. There’s nothing wrong with taking regular antibiotics when you really need them. But you can also use tea tree oil for extra protection.

Plus, TTO is great for relieving itchiness from insect bites. Your kids will think you’re a hero for making them feel better!

sugar free lollipops

Traveling With Kids #5:
Sugar Free Lollipops

Besides being a somewhat healthy snack for kids while traveling, there’s a more specific benefit of carrying these with you.

Because kids have developing ear canals, they are more vulnerable for experiencing ear pain when flying. Especially when landing.

Licking on a lolly activates the muscles that open up the eustachian tubes in the middle ear. Another helpful thing for your kiddies when flying is earplugs. Filtered earplugs equalize the pressure against the eardrum when the plane lands (and during takeoff; usually, though, ear pain is more of a problem during the landing phase).

The company, EarPlanes, has plugs for both kids and adults.

And besides lollipops, you should stock up on healthy snacks before you go. Bring a carry-on suitcase full of them. You don’t know if where you are traveling will have healthy snacks for kids, especially if it’s a developing country.

I’m not including obvious essentials like a first aid kit, baby wipes, sippy cups and entertainment. I’m only including a few essentials here that aren’t common knowledge. But if you bring these with you, you’ll feel secure that should a bout of traveller’s belly or flying ear strikes you’ll be well prepared.

Happy, safe traveling!

P.S. My favorite TSA secret is that you can bring anything frozen through. So freeze your green drink overnight and bring it through TSA to your destination.

Chef V and kale

This 4th of July, Think About The Freedom To Eat Healthy

Chef V

veronica in field

The beginning of summer presents us with two holidays that reflect on freedom: Juneteenth, the federal holiday on June 19th that celebrates the emancipation of slaves in the US, and of course, the 4th of July. 

Although our nation is far from perfect, we are afforded freedoms that billions of people around the world don’t have. Unfortunately, part of living in a free society means that our choices of what we put in our bodies is heavily dictated by the marketplace. And the marketplace is overwhelmingly filled with highly-processed food, or in other words, junk. 

When only a handful of mega corporations control 99% of the food supply, it can be challenging for some people to find farm-to-fork food that’s grown without potentially-harmful pesticides, herbicides and other synthetic chemicals. 

But you do have the freedom to eat healthy. 

farmers market

You have the freedom to consume organic, green-leafy veggies. If you don’t feel like buying them from the store and chopping them up, you even have the freedom to have organic greens cold-blended and delivered to you in juice form. Out of the 195 countries in the world, you could probably count on one hand the number of countries that offer that kind of freedom and convenience. 

The consolidation of food has led to less choice when it comes to buying the most popular staples like bread and dairy. And in order to maximize profits, giant food conglomerates increase the output of crops, often at the expense of our health. 

Consider the use of the weed killer, glyphosate, which the World Health Organization’s International Agency for Research on Cancer labelled “probably carcinogenic to humans” in 2015. 

Six years later, however, the Environmental Protection Agency still allows the sale and use of glyphosate for crop production. 

The good news is that you have the freedom to eat organic, non-GMO, gluten-free products. 

Every single day, you should maintain a practice of gratitude, especially for having the freedom to eat whatever you want to and how much you want to. Nearly 9 percent of the world’s population is food insecure. That’s roughly 690 million people. And it’s not getting better; worldwide, hunger is on the rise.


Veronica yoga

But having the freedom to eat whatever you want, whenever you want can of course backfire, with serious health consequences. 

On this 4th of July, think about having the freedom not to eat whatever you want and whenever you want, but having the freedom to eat for gut health. 

A key factor in eating for gut health involves eating sparingly, no more than three times a day. Frequent snacking is a freedom. One that the government shouldn’t try to eliminate. But frequent snacking in my opinion isn’t a freedom, it’s an unnecessary indulgence that can cause a long laundry list of health problems such as SIBO. 

Thankfully, as of 2018, with passage of the Hemp Farm Act, you now have the freedom in all 50 states to consume cannabidiol (CBD), the non-intoxicating chemical in the hemp plant. Long overdue, the Hemp Farm Act removed CBD from the Drug Enforcement Agency’s list of schedule 1 controlled substances, the same class as LSD, ecstasy and marijuana. 

But did you know you have the freedom to eat foods that activate the body’s internal cannabinoid system? That’s the same system that’s activated by cannabinoids like CBD and THC, the main chemical in marijuana? The internal (or endo-) cannabinoid system helps the body get back to balance. 

smoothie table

All over the world, even in the most repressed societies, people enjoy a stiff adult beverage from time to time. Unfortunately, alcoholism is a worldwide concern, with over 3 million deaths worldwide attributed to alcohol abuse. That’s over 5 percent of all deaths caused by alcohol! But you have the freedom to mocktails instead of cocktails. Just as delicious without the potential for abuse. 

You also have the freedom to drink low-sugar smoothies and shakes. 

As the saying goes, freedom’s never free. While you may have to pay a little more for healthier food, in the long run, having the freedom to eat healthy is far less expensive than paying out of pocket for medical bills caused by unhealthy lifestyle choices. 

Chef V and kale

How I’m Going to Celebrate a Pandemic Valentine’s Day

Jean Yates

Best Ways To Celebrate Valentine’s Day During A Pandemic—With Or Without A Partner 

Staying home for Valentine’s Day this year? Whether you’re celebrating with a partner or flying solo, I’ve got some ideas for making the most out of Feb. 14, 2021…

The Single Most Important Thing Is … You!

I recognize that for single people that wish they had a soul mate this time of year, Valentine’s Day can bring up insecurities and feelings of loneliness. If you can resonate, I feel extraordinary compassion for you.

But as much as the holiday is associated with romance, I passionately believe that Valentine’s Day should be just as much—if not more—about showing yourself some deep love.

Almost every one of us has this nagging, incessant chattering monkey mind, telling us we’re not good enough, not pretty enough, not smart enough, not talented enough, not sexy enough.

Well, I say “ENOUGH!” You are perfect the way you are! Practicing self-love is a discipline that’s not emphasized nearly enough in our culture. We’re always trying to please someone else. But instead, on this Valentine’s Day (and hopefully every day moving forward), you’re going to please nobody but yourself.

So with this in mind here are a few ways I want you to treat yourself on Valentine’s Day…

Chef V and Valentines

Get a massage or book a spa day

As I write this, the governor of California eased restrictions on personal care businesses like salons and barber shops. The first thing I did when I heard the news, I booked a massage. Trust me, if you get a massage on Valentine’s Day, you won’t feel bad about being single. Assuming that in your local area, you can safely get a massage, as soon as you’re done reading this, I want you to schedule an appointment.

If money is tight these days, perhaps you know somebody who is a massage therapist who would be willing to do a trade? Can you babysit or paint or do landscape gardening? Or maybe you have a $50 gift card from Whole Foods or Target that you forgot about and haven’t used? Get creative. If you think outside the box, lack of savings is no deterrent from getting a luxurious massage.

In addition to a massage, or as an alternative, you can book a mani/pedi or facial. Whatever you choose, your body, mind and spirit deserves a spa day today.

Chef V and Coco

Dance, Dance, Dance!

Dancing is one of the best ways to unlock stuck, negative energy from the body. Invite a single friend to come over (safely distanced, of course) or virtually to have a Zumbathon. If Valentine’s Day got you down because you’re single, I guarantee you that you’ll feel amazing after Zumba. Treat yourself after the danceathon to a glass of your favorite adult beverage. If you don’t drink alcohol, check out my mocktail recipes.

Meditate on Self Love

If you’re still bummed about not having a love life to share with a partner, it’s so important to set your intention on self love. I think that a big reason many relationships fall apart is because people just don’t learn to love themselves. How can you have a meaningful relationship with someone else if you haven’t learned to love yourself?

This is where meditation comes into play. There are so many free meditation apps. And I’m not just talking about ambient, relaxing sounds that helps you fall asleep. I’m specifically referring to meditations that are centered around a self-love curriculum.

As with anything else these days, all you have to do is ​Google it​. There are plenty of free self-love meditation videos you can watch on YouTube. (Here’s one I like that’s only 5 minutes.​)

By repeating self-love mantras, you will build up your confidence and your ability to express love for the most important person in your life: yourself.

Chef V meditating

Celebrating Valentine’s Day With A Partner

If you’re fortunate enough to have a partner to celebrate with, here are some tips to strengthen your bonds…

Partner Massage

With you and your partner seated in a comfortable position, either on chairs or lotus-style on the floor, face each with faces only about a half foot from each other. Simultaneously, each partner rubs the other’s neck and shoulders. Accentuate the love vibration by lighting candles, playing sacred music and using essential oils.

If you’ve been in a relationship for a very long time, I bet you it’s been quite a while since you and your partner have gazed into each other’s eyes. Use this opportunity to do just that. Empty your mind. Don’t worry what your partner is thinking and by all means don’t think about the bills you have to pay or the work you didn’t get a chance to finish. Be here now! Be present and have an attitude of extreme gratitude that you have someone to spend the rest of your life with.

Veronica and Brandon

Cook a Healthy Meal Together

In many relationships, one partner does most if not all of the cooking. On Valentine’s Day, why not have a cooking party? Even if you or your partner can’t even cook toast without burning it, there’s no reason why the both of you can’t be involved. Play some awesome tunes, take sips of wine, chop veggies together and take a dancing break together every now and then.

Do a Yoga Class Together

Is your neighborhood gym still closed? Yoga studios in your area still on lockdown? Do a virtual yoga class with your partner. Again, thanks to the Internet, you can find not only a regular yoga class but an actual partner yoga class, where the poses intertwine the love birds.

However you decide to celebrate Valentine’s Day, whether with a partner or solo, just remember that you deserve health and happiness! Today, it’s all about self love.


green drink plan

My predictions 2021 – Health & Wellness

Jean Yates
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My predictions 2021 – Health & Wellness

Chef V New Years

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Food trends usually quickly come and go. I remember about a decade ago, exotic superfruits like acai, goji berries and mangosteen were all the rage for a couple years. Then it seemed like overnight, coconut oil was king. Fast forward even more recently and fermented drinks like kombucha flooded farmers markets and supermarket chains. Even alcoholic kombucha surged in popularity.

But I think the biggest health trends of 2021 will be less fly-by-night and won’t be dictated by more youthful market drivers like kombucha (“booch”) and fast food vegan burgers. Instead, next year’s trends in nutrition and wellness will be more permanent and predicated on people’s motivation to stay healthy during the pandemic.

So scoot your boot, booch, and make room for things that are going to exert a more positive impact on immunity and overall wellness.

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high versus low glycemic index

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#1: Low-Glycemic Diets

Back in the summer, even though the pandemic was only a few months old, it seemed like things were a lot less critical compared to now.

That’s because in the summer, people spend more time outdoors and aren’t challenged by viral infections nearly as much as in the winter.

But during the summer, I cautioned that it’s critical to pay attention to blood sugar levels and eat a low-glycemic diet so that your immune system stays strong in the transition to fall, which is when people get hit the hardest by viruses.

Unfortunately, we’re seeing a dramatic manifestation of that with Covid infections spiking.

Research shows that the virus that causes Covid-19 makes copies of itself by feasting on sugar. That’s not surprising as many viruses use sugar to reproduce. Data also shows that people with type 2 diabetes who have high blood sugar levels (in other words, those who have diabetes and aren’t controlling their blood sugar) are more at risk of developing severe Covid symptoms and dying from it.

Despite the promise of a Covid vaccine, many natural health-minded people realize that a vaccine alone does not provide an injection of wellness. I predict that more people will commit to eliminating added sugars from their diet.

I don’t know if the prediction will come true. I hope it does, obviously. Maybe I should retitle this post, Chef V’s Top Hopes For 2021. Nah, let’s stick with the prediction. I’m optimistic more people are going to experience a wake-up call and start taking charge of their health!

#2: Symbiotics For Gut Health

You don’t have to be a psychic to predict that probiotics will remain a major nutrition and wellness trend. But not everybody is as well informed about natural health as you are. Think about the millions of people who still are unaware of the link between gut health and immunity, mood stability, sleep quality, and a long list of other wellness factors.

I wrote about the importance of having good gut health a few years ago. But my thinking and knowledge about gut health has evolved since then. I no longer think that the secret to obtaining gut health is as simple as popping a probiotic pill. Not that I really ever thought that; I know that you can’t eat junk food and think that taking a probiotic pill will miraculously wipe out the harmful effects of a nutrient-poor diet.

But what I didn’t realize back when I wrote the post is that there are certain foods that are the cream of the crop for feeding the good bacteria in your gut. These foods contain prebiotic fiber, and I revealed them here.

I predict that in 2021 and for the next several years, symbiotic supplements are going to become a household name. Symbiotic supplements contain both prebiotic fiber and probiotics.

The reason you can’t achieve good gut health if you eat lots of processed food, even if you take a probiotic supplement is that without prebiotic fiber, your good bacteria has nothing to feed on; your gut’s friendly microorganisms won’t be able to flourish.

As more people delve into the inner workings of gut health, knowing that achieving it is essential for a healthy immune system, I expect symbiotics to be a booming business.

By the way, green leafy veggies like the 7 different kinds in my Organic Green Drink (delivered to your home for your convenience) are excellent sources of prebiotic fiber!

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#3: Mushrooms

As a certified nutritional therapist, I’ve been aware of the therapeutic benefits of edible mushroom for years. Many people, however, equate mushrooms with a squishy, tasteless pizza topping or afterthought in a stir-fry dish. But mushrooms are already a big trend, and I expect fabulous fungi to get placed even higher on the superfood A-list.

The pandemic has more people seeking out foods that have anti-viral, immune-boosting capabilities. And mushrooms are all that and more. Some nutrition brands are making a killing peddling mushroom powder. I prefer to eat whole mushrooms but some people may prefer taking a mushroom powder supplement; eating fleshy, earthy-tasting mushrooms can be an acquired taste.

Obviously, eating mushrooms or taking mushroom powder is no guarantee for Covid prevention. But mushrooms truly are an immune-boosting superstar. If you’re not including them in your diet, start doing it now.

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#4: Vitamin D

One year after the pandemic started making headlines, most people are aware of the connection between vitamin D and the severity of Covid symptoms. People whose lives have been tragically cut short by Covid are more likely to be vitamin D deficient. The alarming thing is that 9 out of 10 people may at the very least have suboptimal levels of vitamin D.

I talked about the connection between Vitamin D and the immune system earlier this year. (Read about it here.) The big takeaway from the article, in regards to Covid is that having enough vitamin D is an easy and effective way to reduce your risk of developing a respiratory infection.

Unfortunately, the only way to know for sure if you need to take a supplement is to get a vitamin D blood test. You can either get it from your doctor or order one online.

Vitamin D research organizations recommend taking more D than what the federal government recommends, which is 400 – 800 IUs per day. Instead, aim for 4000 to 5000 IUs, especially in winter when it’s next to impossible to synthesize enough active vitamin D from the sun.

The importance of vitamin D has been well documented for years. But because of the pandemic, it’s going to be at the forefront of many people’s minds for months if not years to come.

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#5: Adapting to Stress

Right before Thanksgiving, I recommended doing these 5 things everyday to stay healthy during the holidays. One of them was supplementing with adaptogenic herbs. And I’m here to remind you to take adaptogens every single day.

In addition to balancing the immune system, and regulating blood sugar levels, adaptogens help the body get back in balance by neutralizing the harmful effects of stress. Adaptogenic herbs are the very best therapeutic plants Mother Nature has to offer.

They may not magically eliminate the stressors from your life, but they help your body and mind and even your spirit cope with stress. Adaptogens can improve stamina, libido, concentration, and sleep quality, all while helping you feel more relaxed and calm.

Conclusion

The toll that the pandemic is taking on people’s mental health is staggering. I realize that those who have lost jobs might not be able to afford to supplement with adaptogenic herbs, probiotics, vitamin D, not to mention vitamin C and zinc, all of which contribute to a healthy immune system.

But at the very least, eating a diet consisting of real food with no added sugars, and maintaining a daily meditation or deep breathing practice can help keep you healthy. Hopefully, these healthy habits will not only be trending in 2021, but will endure for the long haul.

© 2021 Chef V, LLC.