You’ve been eating like crap, drinking too much wine/champagne/Prosecco, not exercising enough and your pants are getting too tight. It’s time for an intervention. But if you’re considering doing a cleanse/detox, is the cure worse than the intervention? Before you splurge on a week’s worth of fancy juice or other detox product, take the time to learn about cleanse side effects.
If you’ve come to this article because you’re researching “cleanse side effects,” allow me to introduce myself and help you steer clear of negative symptoms many people experience while trying to reboot their metabolism and give their detoxification system some TLC. My name is Veronica Wheat. I’m a certified nutritional therapist and founder of ChefV.com. I grew up in Palm Desert, CA and started my nutrition career in the San Diego area as a private chef. One thing I offered to my clients was a veggie juice with these 7 leafy green veggies: black kale, green kale, collard greens, green leaf lettuce, curly parsley, green chard, and dandelion, all sweetened with a tiny bit of organic green apple and apple juice. (You have to have a tiny bit of sweetness otherwise it tastes too much like grass clippings.) Anyways, demand for this healthy juice steadily increased, not only with my clients but with their friends and their friends’ friends, and so on. Eventually (this was in 2012), there was enough demand for the juice that my husband, Brandon, convinced me to launch a business delivering this ORGANIC GREEN DRINK to people’s homes. Brandon quit his job to help me with my new business, ChefV.com. Because of the soaring popularity of juice cleanses, I created my own cleanse and detox protocols. The reason I entered the highly competitive, overly-saturated juice cleanse market was because I saw a pressing need (pun definitely not intended, as my Green Drink is cold-blended not pressed to preserve the fiber). I realized that practically every fancy juice cleanse on the market was the same. The leading juice cleanses on the market all have the same flaws that cause side effects in many people.
The problem with most juice cleanse or detox products: Why are juice cleanses made this way? Because it’s cheaper to include sugary fruits than high-nutrient-dense green, leafy veggies. Also if someone isn’t trained in reading food labels and sees that the juice is green, they will automatically think it’s healthy. In other words, most juice companies place one green veggie in the bottle but the rest of the ingredients are tropical fruits. So the juice looks healthy but is actually loaded with blood-sugar-spiking fructose (fruit sugar). Many juice cleanse companies load their products with 30-50 grams of sugar per bottle! (Organic Green Drink contains just 3 grams of sugar per 8 oz serving.) How can they get away with this? Well, if their customers think it’s healthy because it’s green and get hooked on the taste because they’re already addicted to sugar, then let the buyer beware.
So what do most people feel when they do a commercial juice cleanse? Without a doubt, they can lose weight pretty quickly. And isn’t that the point of doing a cleanse? If you’re invited to a wedding in Cabo in a few short weeks and you have to lose weight fast to fit in that new dress, isn’t the devil in the details? I’m here to tell you that there’s no point in losing weight quickly if it will make you feel miserable. There’s also no point in wasting your money if you’re quickly going to put the weight back on. The fact is that you can lose weight safely and steadily and keep it off without experiencing side effects. I’ll tell you how in just a moment. But first, here’s what consuming only (mostly) fruit juice for 3, 5, 7, 10 or more days will do to you: And that’s just by day 3 usually. The longer you do one of those crazy juice cleanse or detox diets, the more likely it is you’ll experience more severe juice cleanse side effects such as heart arrhythmia (a rapid heart beat from a lack of electrolytes and trace minerals from solid, whole-food).
Whether doing a juice cleanse, a colon cleanse or taking detox supplements, here’s the best way to support your health and avoid side effects. Before starting any cleanse/detox protocol, it’s critical that you do a pre-cleanse. That means no immediate transition from eating mostly fast food and processed food to doing the cleanse. It also means no subsisting on caffeine and energy drinks and then quitting cold turkey. You need to gradually change your habits for a minimum of 3 days. Ideally, 7 days would be great but I realize many people want immediate results. However, I refuse to compromise about doing a minimum of a 3-day pre-cleanse to avoid any detoxification side effects. Now the question becomes what’s a pre-cleanse and how do you go about it? The answer is so simple yet I’ve never seen any other juice cleanse business educate customers about the pre-cleanse. That’s why I designed the ChefV.com 1-DAY, 3-DAY and 5-DAY cleanse with pre-cleanse (and post-cleanse) instructions. Basically, ChefV.com provides you with several practical resources such as an EAT THIS/NOT THAT guide, a HEALTHY PORTIONS guide and an e-cookbook I wrote with dozens of recipes, including healthy mocktails and smoothies.
Most juice cleanses are just that, a menu that consists only of juice (to reiterate: mostly fruit juice with a tiny bit of green veg to trick ya into thinking it’s healthy). But to avoid the side effects I listed above, you have to consume more than just juice. Now I know what you may be thinking. How can I detox my liver and digestive system if I’m eating? Who said anything about eating? With the ChefV.com CLEANSE, I provide you with not only 4 Green Drinks per day but also 2 vegan Protein Shakes and 1 DETOX SOUP. The protein shakes provide ultra-absorbable pea protein to maintain your lean muscle mass and prevent brittle nails and hair. The Detox Soup accelerates the purging of toxins from the body and contains a tiny bit of healthy dietary fat to prevent cravings. Now ask yourself this: Have you ever seen a cleanse that offers protein shakes and detox soup? If you have, there’s a good chance they’re copying us, but hey, as they say, imitation is the best form of flattery.
In addition to doing a ChefV.com cleanse, here are other things I recommend:
Thousands of satisfied ChefV.com customers can’t be wrong. If I staked my reputation entirely just on the number of pounds my customers lost, well, I’d be like McDonald’s (over 1 billion served). It’s not about the number on the scale. It’s about how the Chef V community feels. Awesome, rock-steady energy, no caffeine needed, healthy-looking skin, stable mood, high vibrations and yes, looser-fitting jeans. Got any questions about my cleanse and 21 Day Detox program? Feel free to email me at [email protected]. To your health and happiness, Veronica “V” Wheat
Why Juice Cleanses Lead to Side Effects
The Most Common Juice Cleanse Side Effects
How To Avoid Cleanse Side Effects
Pre-Cleanse
Avoid Juice Cleanse Side Effects By Having More than Juice
Another thing to look for in a cleanse is to learn what to do immediately after the cleanse is over. That’s why I provide all my cleanse customers with instructions on how to keep the results going. 
Other Ways To Avoid Cleanse Side Effects
Experience The Chef V Cleanse Difference
ChefV.com founder
Tag: Veronica Wheat
How V Quickly Lost 45 Pounds After Having Her Baby—Without Exercising
Two short months after giving birth to almost 10-pound Kaden Samuel Kress, Veronica — the “V” in Chef V” — has lost 45 pounds of the 55 she gained. Just 10 more extra pregnancy pounds to shed and V will return to her pre-pregnancy shape. What’s her secret and tips for postpartum weight loss?
I’m stoked! I just got clearance from my OBGYN to resume my pickleball obsession, hit the gym and practice yoga. I’m soooo ready to get back to my active lifestyle. It’s not like I was a total sedentary sloth after giving birth to baby Kaden. I made sure to move around a little here and there. But giving birth is not only a miracle, it’s exhausting! Rest and recovery are just what the doctor ordered.
But going two months without engaging in my favorite physical activities was starting to drive me crazy. Being super active and then having to stop for weeks is like telling a tiger to ditch its stripes.
Despite feeling shackled and prohibited from doing high-impact exercise, the post-partum speed bump in my belly has almost completely flattened. And most importantly, I feel amazing. I’ve lost 45 of the 55 pounds I gained during my pregnancy. How did I do it without spending hours on the pickleball court or running on the beach and completely abstaining from serious exercise?
The Answer to V’s Post-Partum Weight Loss Success
Well, I’m not just the founder of ChefV.com, I’m also a client. And no B.S. here, I attribute my quick post-partum recovery to ORGANIC GREEN DRINKS and diet.
If you’re planning on giving birth soon or down the road and you want to know the secret to quick post-partum weight loss, I realize my answer might be disappointing.
Maybe you were hoping I’d reveal a few tricks. But completely getting rid of the pregnancy pounds is not magic. It’s actually very simple. And no matter what stage of life you’re in, whether you’re trying to get pregnant, are pregnant, are nursing, or done raising kids, it always comes down to diet. Pure and simple.
The Green Drinks are a tremendous help though in the post-partum phase because they eliminate cravings. Just like I did before I got pregnant (and while pregnant), I started each day by drinking a glass of water with fresh lemon juice. After 30 minutes, I’ll have at least 8 ounces of Organic Green Drink. If I’m still feeling hungry, I’ll make a plant-based protein smoothie. Even with my increased appetite due to breastfeeding, the Green Drink/smoothie combo leaves me satisfied until my first real meal of the day in the early afternoon.
Like I said, it’s no rabbit-out-of-the-hat routine. It’s a whole-food, nutrient-dense liquid breakfast followed by a well-balanced lunch and dinner and a healthy snack or two if I really need it.
How Long Should It Take To Lose Pregnancy Weight?
Is it okay to take your time losing pregnancy weight? Nobody would blame you if you did. But you might not want to take too much time. That’s because according to a 2019 study published in the journal Nutrition, postpartum weight retention is both a short- and long-term risk factor for being overweight and obese. The researchers write, “Postpartum obesity has remained a clinical and public health challenge. The greater gestational weight gain is a strong predictor of higher postpartum weight retention.” In other words, the more weight you put on during pregnancy, the more weight you’ll have to lose after you give birth.
Again, it’s not rocket science.
But it’s not just how much you weigh after you give birth that’s at stake. It’s also your overall health. “The physiological and biological changes coupled with high-calorie intake and restricted physical activity may further augment the risk of higher postpartum weight retention, weight gain and related metabolic comorbidities later in life,” suggests a research study in an Indian OBGYN journal.
So what’s a decent goal for losing pregnancy weight? That same journal suggests that postpartum women with normal body weight but substantial postpartum weight retention — at least 10 pounds — as compared to pre-pregnancy body weight “should be motivated to attain pre-pregnancy body weight over a period of 12 months after delivery.”
Ten pounds in a year? Easy peasy. Especially if instead of eating a typical American breakfast, you’re replacing it with a Green Drink and a protein smoothie.
Other advice from the experts:
- Don’t skip meals.
- Avoid crash- or fad-diets.
- Eat fresh fruits and vegetables
- Include fermented and sprouted foods in your diet.
- Take a supplement that includes calcium, iron and vitamin D if your obstetrician recommends doing so.
- Limit consumption of high-caffeine drinks such as tea and coffee.
- Limit your intake of fatty foods, sugar and salt.
- Consume lots of green leafy vegetables and whole grains to encourage breast milk production. (Can’t stand eating green-leafy veggies? Drink them instead.)
These days I'm enjoying my Mandarin Asian Salad with my Almond Flour Crusted Chicken.
How Quickly Should You Resume Exercise After Giving Birth?
That study from India I mentioned? It says that postpartum women with uncomplicated delivery should be encouraged to gradually resume physical activity within four to six weeks post-delivery or as soon as they feel comfortable.
Women with cesarean or complicated deliveries should gradually resume physical activity after their first postpartum check-up (i.e. six to eight weeks post-delivery).
No matter what, postpartum women “must be encouraged to engage in low impact exercises such as walking and gradually include core muscle group strengthening exercises,” the researchers suggest.
Shoot for building up to 5 days a week of 30 minutes of moderate-intensity exercise, including some muscle-strengthening activity.
Eat This, Not That For Post Partum Weight Loss
I love giving back. It’s a research-backed way to feel awesome. And one way I want to pass it on is to offer a free download of my e-cookbook, Making Cleansing Easier. If you follow the recipes, diet resources and instructions to a “V” then you should have no trouble losing the pregnancy pounds.
The appetizers, snacks, drinks, entrees and even desserts include powerful anti-inflammatory, nutrient-dense ingredients.
But look, everybody and post-partum body is different. Take it easy. Be kind to yourself. If it takes you 6-12 months to lose the baby weight, then so be it. In fact, it’s common for it to take that long. But your baby is a precious lifetime miracle, so focus more on that bundle of joy than the meaningless number on the scale. If you eat real food the overwhelming majority of the time, you’ll feel great and that’s what counts.
To your health—and baby’s!
Love,
Veronica “V” Wheat
Founder, ChefV.com
Acai Bowl
Chef V tip: Try an acai bowl for breakfast, too!
Acai is a berry-like fruit native to the rain forests of the Amazon. It has a bitter taste and a very short shelf life, so we don’t often find them fresh in the store. Acai berries contain antioxidants, fiber, and heart-healthy fats.
Ingredients
- 1 frozen unsweetened acai smoothie packet (I like Sambazon)
- 1/2 cup frozen blueberries
- 1/2 cup frozen raspberries or blackberries
- 1/2 cup Chef V’s Raw Almond Milk
- 1/2 cup fresh seasonal fruit (blueberries, raspberries, kiwi, peaches) use your favs!
- 1 tablespoon shredded unsweetened coconut
- 1/4 cup crushed raw almonds, optional
Directions
In a Vitamix, process frozen acai juice, blueberries, raspberries, and almond milk on medium until smooth. Transfer to a bowl and top with your favorite fresh fruit, coconut, and almonds, if desired.
Raw Cucumber + Avocado Gazpacho
Cool and creamy, soups are a great way to start a meal, but are also awesome as a main course. You can easily double or triple my recipe and have delicious leftovers. The beauty of my veggie-rich recipe is that its high water and fiber content slows how fast you eat and fills you up quicker.
TOTAL TIME: 15 min
SERVES 2-4
Ingredients
- 1 ripe avocado
- 1 cucumber
- 1/2 cup fresh cilantro leaves
- 1 clove garlic
- 2 tablespoons chopped fresh chives
- 2 cups filtered ice water
- 1 1/4 teaspoons sea salt
- 1 lime, juice only
- OPTIONAL TOPPINGS
- Chopped tomatoes
- Fresh chopped chives
- Cucumber slices
Directions
Refrigerate all the ingredients overnight. Peel and seed the avocado and peel the cucumber and garlic.
Place all the cold ingredients in a Vitamix and process until smooth.
The colder the ingredients are, the less foam there will be. Serve cold and top with chopped tomatoes for a bright pop of flavor.
Chef V’s BBQ Salmon
Get outside for the last enjoyable parts of summer! Chef V founder Veronica Wheat created this BBQ salmon recipe as the main course of a special outdoor meal for her husband Brandon.
Serving Size: 2 People
Ingredients
- 2 salmon fillets (6 oz.)
(skin on preferred)
Marinade
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp organic honey
- 2 tsp Dijon mustard
- 2 cloves garlic minced
- 1 tsp paprika
- 1 tsp salt
- 1/4 tsp pepper
Directions
Marinate the salmon in the sauce for 30 minutes on the counter. Then, slap the non-skin side down on a bbq grill heated to 375 degrees.
Cook for 3-5 minutes and flip to the skin side with a large spatula. Cook an additional 3-5 minutes depending on the thickness of the salmon and how much you like it done. I personally like it medium rare and under cooked. I can’t stand dry over done salmon. You can always add it back to the grill if need be, but not the reverse.
Serve with a salad, rice, sweet potatoes, or any side you desire.
Chef V’s 24-Hour Guide For Elevating Your Mood
More than 1 in 5 U.S. adults experience a mood disorder at some point in their lives. If you suspect you may be suffering from any mental/mood disorder, seek professional help. If you’re looking for practical tips to elevate your mood, Veronica — the “V” in Chef V — Wheat provides a daily guide for activating your feel-good chemicals.
When it comes to natural ways to boost mood, I have a bone to pick with Johns Hopkins University. JHU is one of the most preeminent higher educational institutions in the country, a de-facto Ivy League school on par with Stanford and MIT. But when I did a Google search for “boosting your mood,” this ridiculously short and worthless article of only 4 paragraphs was the second-highest-ranked.
I wasn’t looking for advice that reads like a doctoral thesis. But considering millions of people are in desperate need of a mood makeover, JHU’s article reads more like a third-grade book report. Pathetic.
So instead of relying on the so-called experts, I decided to draw upon my real-world experiences. The following are 12 things that I do every day to support my mood. And they work like magic. I’m not saying that every day I feel like a unicorn who poops 24-karat gold. But on way more days than not, my mood is stable and elevated.
Natural Ways To Boost Your Mood
Tip #1: Wake Up Early & See The Light
If you like to sleep in and you’re thinking, ain’t no way I’m getting up before 8 — and just because I have to for work — just hear me out. Here are 5 reasons why waking up around sunrise will boost your mood:
Circadian Rhythm Reset
First of all, waking up at first light is like superfood for your circadian rhythm. It finetunes your body’s internal natural light-dark cycle and promotes a more harmonious sleep-wake pattern.
Melatonin Regulation
Not only should you wake up at dawn or by sunrise, I want you to look outside your window. If you have a panoramic view, all the better. You see, when you wake up early and are exposed to sunlight and a broad, sweeping vista, your body receives a signal to decrease melatonin production. Your brain gets the signal to wake up and be alert but with a calmness-inducing, mood-enhancing effect.
Vitamin D Synthesis
Vitamin D isn’t just for bone health, it’s also helpful for mood. So before you start scaring at your screen all day for work, get outside and expose your eyes and skin to the sun to synthesize vitamin D.
Serotonin Production
Getting outside and enjoying the early morning sun increases your serotonin levels, a feel-good chemical. Low levels of serotonin are linked with depression and other mood disorders.
Sets You Up For A Successful Day
Rolling out of bed when it’s the last thing you wanna do sucks. But eventually, you’ll learn to love the routine of waking up with dawn’s early light. It establishes a routine that makes you feel good for the rest of the day—unless you’re hungover, which you should never be if you want to boost your mood.
Boost Your Mood Tip #2: Meditation or Deep Breathing
After I wake up early and expose my eyes to a panoramic view with sunlight (even if it’s a cloudy day), the next thing I do is meditate or do some deep breathing exercises. If meditation is too weird or difficult for you, you don’t have to sit with your eyes closed for long with your mind free of thoughts (that’s not the point of meditation, plus it’s impossible). Just staring out your window for a few minutes is meditative. But if you only have time for meditation or deep breathing, I’d pick deep breathing because almost anybody can do it and instead of trying not to think, your mind is simply focused on breathing. I like this Wim-Hof dialogue-free guided video. The journal Neurological Sciences says “deep breathing can induce an effective improvement in mood and stress.”
Boost Your Mood, Naturally. Tip #3: Exercise Before Work
I realize that asking you to do the following 3 things before you have coffee is a big ask: 1) wake up early and stare out your window; 2) meditate or do deep breathing exercises, and 3) do a total-body exercise routine. Especially if you have a busy day. But keep in mind that when you wake up with the roosters, you’ll have plenty more time to do most, if not all, of these natural mood-enhancing activities.
So before you start your work day, squeeze in a 30-minute walk or other exercise routine like yoga. Bonus if you can exercise outdoors. Going for a walk in a fasted state (before you eat) is not only good for your mood but also for your metabolism.
Mood-Booster Tip #4: Journaling
OK, one more thing to do before it’s time to break your fast and that’s journaling for 10 minutes. Whatever’s on your mind, anything that you are anxious about, write it down on paper. You can even rip the paper up at the end of the day. Doesn’t matter. The most important thing is that you’re easing the anxiety triggers by putting pen to paper. It’s proven to be therapeutic. I prefer to journal in the morning because if I wait until nighttime, I’ll be too tired.
Boost Your Mood Tip #5: Green Leafy Veggies For “Break-Fast”
You don’t have to be a certified nutritional therapist like me to know that having donuts or cereal for breakfast: not healthy. Sure, devouring a maple frosted will give you a shot of dopamine. But this false sense of happiness is short-lived. Instead of a standard American breakfast, break your fast with green, leafy veggies. I’m not suggesting making a huge salad. There’s a far easier way to get your daily dose of green, leafies: drink them fresh, delivered to your home!
9 out of 10 Americans don’t consume enough veggies. Having an Organic Green Drink first thing in the morning kills 2 birds with one delicious bottle. It hydrates and gently detoxes your system and is proven to support mental health.
Tip #6: Have A Protein-Rich Smoothie for 2nd Breakfast
Relatively few people have an extreme case of protein deficiency. But many people aren’t getting an optimum amount of protein in their diet. And most people who are eating a lot of protein are eating the wrong kind: factory-farmed meat.
As Mental Health Connecticut beautifully explains it:
“The foods you eat impact the structure and function of your brain, playing a major role in emotional regulation and cognitive function. Foods rich in protein contain amino acids to help produce key neurotransmitters in preventing and treating depression and anxiety.”
And unlike carbs and dietary fat, we need to eat protein every single day because our body does not do a good job of storing it.
So about 30 minutes after having a 16-ounce serving of Organic Green Drink, I’ll make a protein-rich smoothie with an easy-to-digest vegan protein like brown rice or pea powder. I add some dietary fat like sunflower seed butter and avocado to fill me up and keep me satisfied until it’s time for my first true meal of the day a few hours later…
Tip #7: Have a Big Mediterranean-Style Lunch
By now, you’re feeling great and you’re brain is firing on all cylinders. You’re doing great work but now you’re tummy is rumbling. It’s time to eat a real meal, not a liquid lunch. Now here’s where many people go wrong. Instead of eating a big meal, they just have a sandwich or a salad. It’s quick and filling enough but not bloating.
The problem with soup, a sandwich and a salad is that a couple of hours later, you’re hungry again and your energy crashes. You didn’t eat enough!
That’s why I recommend eating a large lunch that consists of these 4 things:
- Whole grains – quinoa, brown rice, couscous, farro, millet, etc.
- Veggies – steamed, stir-fried, or baked
- Lean protein – a double fist-sized portion of high-quality fish or chicken (beans or lentils if you’re vegan/vegetarian)
- Dietary fat – a small portion of avocado, nuts and/or seeds, or extra virgin olive oil or avocado oil
Research shows that not getting enough of these ingredients, common in the Mediterranean Diet, may help prevent depression. Plus, when you eat an entree-sized portion of these ingredients, you’ll be satisfied, leading to a more stable mood for the afternoon. (You may not even need a cup of coffee in the afternoon.)
Tip #8: Eat Dessert After Lunch Every Day!
Don’t stuff your face at lunch. Make sure you have room for a tiny portion of dessert. A healthy dessert of course. Have a couple of handfuls of berries and a couple of small pieces of dark chocolate (at least 70% cocoa). Dark chocolate contains several compounds that boost mood.
Chef V's cheesecake recipe is delicious and healthy in small portions. Get it and all her dessert recipes here.
Tip #9: Walk After Dinner
No joke … walking for just 2 minutes after dinner lowers your blood sugar levels. But what does blood glucose management or diabetes prevention have to do with boosting your mood? Research shows that high blood sugar levels have been shown to “closely mirror mental health symptoms, such as irritability, anxiety, and worry.” This should come as no surprise, says the University of Michigan School for Public Health, as the brain runs primarily on glucose.
Tip #10: Cuddle Time
Whether it’s with a significant other or pet, cuddle up with a loved one. Even brief cuddle sessions have been shown to boost well-being. Don’t have a loved one, bipedal or furry? There are other ways to raise your oxytocin levels, the so-called cuddle hormone. Lie down, place one hand on your heart, the other on your belly and take several deep, slow breaths.
Tip #11: Affirmation Meditation Before Bed
Finally, before you go to sleep (hopefully by no later than 11 p.m.), take 5 minutes to recite self-affirmations. (Here’s a simple one I like: “I am happy, healthy and wealthy.”) There are many free videos and apps you can follow. The Association for Psychological Science says, “Self-affirmation has been shown to have powerful effects … it can minimize anxiety, stress, and defensiveness.”
Tip #12: 28 Days To A Happier, Healthier You
The ChefV.com 21-DAY DETOX was recently the subject of a clinical trial by Citrus Labs. The 38 participants who completed the 21-DAY DETOX followed by a 7-day continuation of a GREEN DRINK plan reported a significant improvement in mood and several other wellness markers.
Experience a mood-boosting transformation with organic green drinks, vegan protein shakes, detox soups and healthy meals. Learn more here.
Here’s to a happier, healthier you!
Love,
Veronica “V” Wheat
ChefV.com founder
Grilled Artichokes with Two Sauces
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.
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.
Raw Horseradish Mayonnaise
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
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.
Vegan Herb Aioli
Aioli, a traditional Mediterranean sauce, is just right for dipping veggies or drizzling over toasted baguette. It makes a delicious accompaniment to my Grilled Artichokes. – Veronica
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.
Chef V Tropical Smoothie
Chef V’s tip: Mangos contain tartaric acid, malic acid, and a trace of citric acid, which help maintain the alkaline balance of our bodies. Use my Tropical Green Drink as the base for this recipe for a cool, refreshing smoothie.
For a variation on this recipe, add fresh ginger, fresh turmeric, and vanilla pea protein powder.
TOTAL: 10 minutes
Servings: 2
Ingredients
- 3/4 cup fresh or frozen mango pieces
- 1/2 cup fresh or frozen pineapple pieces
- 2 large kale leaves
- 2 cups Chef V Tropical Smoothie Green Drink
- 1/2 cup ice
- 1 tbsp vanilla pea protein (optional)
Superfood boosts:
- 1 tsp. Fresh ginger
- 1 tsp. Fresh turmeric
- 1 tsp. Bee pollen
Directions
Process all ingredients in a Vitamix for 1 to 2 minutes, or until smooth. Will keep for up to 3 days refrigerated.
Bon Appétit!
Banana Blue Smoothie
A smoothie recommended for the nursing mom!
This is our most popular smoothie and the smoothie my husband has every day: Banana Blue. I don’t typically share banana based smoothies since bananas are excluded from the Chef V cleanse because of their high starch and sugar content.
However, for nursing moms, banana and blueberries are great for healing the uterus and producing breast milk. I’ve added some nutritional super boosts too like chia seeds and almond butter.
And of course remember to use all organic!
Ingredients
- 1 cup Chef V's Almond Milk
- 1 frozen banana
- 1/2 cup frozen blueberries
- 1 loose cup of kale, spinach or other greens
- 1 cup ice
- 1 tbsp. Chef V vanilla pea protein
- 1 tsp. Chia seeds
- 1 tbsp. Almond butter
Directions
Blend in high for 1-2 minutes until smooth. Enjoy! Serves 1.
Brain Health: Keeping Sharp With Chef V
The study Chef V commissioned from an independent laboratory concluded that when study participants completed the Chef V detox and continued to use the Chef V GREEN DRINK plan, they experienced a 32.3% improvement in their ability to focus. Here are Chef V's tips for better brain health.
Feeling foggy brained lately? Did you forget where you put your phone — for the tenth time this week? Are you forgetting names more often? Now is the time to get serious about brain health.
Socially distanced, locked down people are finding themselves fuzzy brained and distracted. Learn how my Green Drinks and Cleanses can help you stay focused. And even if you’re sharp as a tack, here’ s how you can stay that way well into your 90s and beyond…. Plus, a vegetable with proven brain benefits – avocado.
Mom Was Right (And So Am I): Eat Your Veggies!
There are simple ways you can boost brain health and radically improve your thinking and reasoning skills.
First and foremost: exercise. Start a daily yoga practice. If you absolutely hate yoga or exercising at home, just walk in place for an hour at night while you’re watching TV. Just be active almost every single day for the rest of your life.
Just as important as exercising is diet. Now, I admit, when I came up with my Green Drink recipe several years ago, I didn’t realize it could play a big part in preventing dementia.
As it turns out, the seven certified-organic green-leafy veggies do just that. In fact, if you want to keep your brain younger than your chronological age, green leafy veggies are the best for doing that.
Don’t take my word for it. According to this CBS news article adults who consume a cup and a half a day of leafy greens have lower risk of developing memory deficits associated with dementia. This is based on a study of almost 1000 people over the course of five years. Those people who ate the most leafy greens were 11 years younger in brain age compared to those who ate the least.
Isn’t that an amazing finding?
There’s no easier–and smarter–way of getting your daily dose of green, leafy veggies than drinking at least 16 oz. of Green Drink every day. Combining Green Drink with my soups and protein shakes, a detox has a profound positive effect on your health.
Having Trouble Concentrating & Focusing While Working at Home? Ditch the Sugar
Most juice cleanses are way too high in sugar. (Learn how Chef V compares to the competition.)
And it turns out that if you have high blood sugar levels, to the point that you develop pre-diabetes or type 2 diabetes, your brain health will suffer.
What’s the connection?
According to this article people with Type 2 diabetes have an increased risk for memory problems. Furthermore, older adults who have diabetes and high blood sugars perform worse on memory tests at the start of the study and show a greater decline in memory by the end of the study, in comparison to older adult without diabetes.
Can you see why it’s so important to not go overboard with your sugar intake? The good news is you don’t have to ditch dessert for the rest of your life. You just need to eat treats that are low in added sugars. Take my recipe for Raw Avocado Chocolate Mousse for example.
Avocado: It’s Brain Food!
Speaking of avocado, it’s one of the healthiest foods for brain health. Along with blueberries, wild salmon, nuts and seeds, beans and some other superfoods, avocado has long been praised for its positive effect on gray matter.
Here’s how avocado is good for your brain….
Even though it’s high in fat, the fat it does contain a lot of is the monounsaturated kind. The Mediterranean Diet, one of the healthiest ways of eating on the planet, is rich in monounsaturated fats. These fats contribute to healthy blood flow and lower blood pressure. Having high blood pressure is a major risk factor for cognitive decline.
So eat up to half an avocado a day to boost brain power!
Getting Enough Sleep Prevents Brain Fog
One of the toxic proteins that contributes to foggy memory is amyloid plaque. There’s more and more research showing that consistent good sleep can help prevent memory loss. What does this have to do with bad plaque in the brain? Good sleep is like a diligent janitor. Sleep sweeps away the plaque.
If you’ve let your healthy routine go to sh*t, staying up until midnight or later and not getting at least 7 hours, you’re putting yourself at risk for forgetfulness.
Not getting enough sleep? Eating too much sugar? Just feeling heavy and groggy and dragging around the house?
Then it’s time to do a Chef V Detox.
My 21 Day Detox programs will help reset your taste buds so that you won’t be tempted by sugary and junk foods. Your organs will also be working in better shape to help your body detoxify, and your blood sugar levels will go down. You’ll have more focus and better energy throughout the day; you won’t need that late afternoon sugary pick-me-up. As a result, you’ll sleep like a baby.
Look, I can’t guarantee that if you exercise, follow my healthy eating guidelines and get enough sleep you’ll be 100% guaranteed to have a sharper brain.
But the odds will be much better in your favor….
To your health!
Love,
Chef V
Mandarin Asian Salad
You can use lots of different greens to make this Asian inspired salad but I always include cabbage. If you are cleansing, just skip the mandarin oranges to keep it cleanse friendly.
For additional protein, add my Almond Crusted Chicken to the dish.
Salad
Salad
- 3 cups mixed greens
- 1 cup shredded cabbage
- 1/2 cup shredded carrot
- 1/4 cup toasted slivered almonds
- 2 tbsp chopped green onion
- 1/4 cup bean sprouts
- 2 mandarins, cut into segments
- 1 tbsp Asian dressing
Dressing
Asian Dressing
- 2 tbsp olive oil
- 1 tbsp sesame oil
- 1 tsp fresh grated ginger
- 1 tbsp rice wine vinegar
- 1 tsp sesame seeds
- 1 tbsp coconut nectar
Blend well.
Super Antioxidant Smoothie
Antioxidants are substances that may prevent cell damage. Berries, kale, and beets are great natural sources of antioxidants. Enjoy ihis super antioxidant smoothie in the morning after your 16 oz. of Organic Green Drink.
TOTAL 10 minutes
Prep Time: 8 minutes
Serving Size: 1 Person
Ingredients
- ½ cup organic blueberries (fresh or frozen)
- ½ cup organic raspberries (fresh or frozen)
- ¼ cup pomegranate seeds
- ¼ cup diced organic red beet, raw
- 2 pieces of organic green kale
- ½ cup ice
- ½ cup coconut water
- 1 serving of Chef V Ultra Shake protein powder or Powder of your choice
Directions
Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!
Red White & Blue Smoothie Bowl
My Red White & Blue Breakfast Smoothie Bowl is delicious, good for you, and easy to make. Start off the holiday celebration with this yummy breakfast!
Use any smoothie as the base. Top with raspberries or strawberries, blueberries and coconut shreds.
My favorites smoothies to use as the base are:
Ingredients
- 2 cups smoothie from my drinks recipes
- 1/2 cup strawberries, blueberries or other fresh organic berries
Optional: gluten free granola
Directions
Fill bowl with one of my favorite smoothies. Top with raspberries or strawberries and layer the coconut shreds and blueberries to make a patriotic treat.
Grilled Mango Salad
My Grilled Mango Salad makes any meal delicious. It combines the hearty flavor of black beans with the luscious richness of mangoes and avocado, all in a healthy salad, perfect before or after a Chef V Cleanse.
Chef V’s tip: Add grilled chicken or fish for more protein! – Veronica
Serving Size: 4 People
Ingredients
- 1 to 2 mangos, peeled and cut into thick slices
- 4 cups mixed greens (use your fav!)
- 1/2 cup red onion
- 1 cup cooked and cooled or 1 (15 ounce) can black beans, drained and rinsed
- 1 avocado, diced
- 1/4 cup Chef V's Cilantro Lime Dressing
Directions
Preheat a grill or grill pan on a stove over medium-high heat. Place the mango sliced on the grill rack or pan and cook for 1 minute, or until grill marks appear. Transfer to a cutting board and cut the grilled mango into smaller chunks.
Plate the greens and top with grilled mango, red onion, and black beans. Drizzle with dressing and serve.
Cilantro Lime Vinaigrette Dressing
Chef V’s Tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified. Dressings serve 4-6. – Veronica
TOTAL TIME: 10 min
SERVES 4-6
Ingredients
- 1 tablespoon fresh lime juice
- 1 tablespoon white vinegar
- 1/8 teaspoon sea salt
- 1 clove garlic, minced or pressed
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons cold-pressed olive oil
- 2 tablespoons cold filtered water
Directions
For Cilantro Lime Vinaigrette, process all ingredients in a Vitamix until smooth and well combined. Will keep refrigerated in an airtight container for up to 1 week. Shake well before each use.
A Green Drink A Day Can Support Your Mood: Research Proves
Warning: stay away from me today. I got a late start to the day, skipped my daily morning yoga routine and didn’t have my Green Drink as early as I usually do. I’m having one of those days. Yes, dear hubby, Brandon, I still love you but watch out. Don’t get too close. I may bite!
Apparently, I’m not the only one who feels off when skipping a wellness routine. A green drink a day can support your mood. My long-time, trusted graphic designer, Jean, the one responsible for making the Chef V newsletter look like a fancy glossy magazine, told me she feels “down in the dumps” if she goes a couple days in a row without having her Green Drink.
Well, Jean, that’s exactly why I created my Green Drink Plan, to ensure you’ll never run out! But I get it, even if you get GD delivered to your home, life can get intense and overwhelming and you can just forget the things that help you live a high-vibration life. It happens, we’re only human.
And Jean’s certainly not the only customer that feels off when skipping GD for a few days. But what is it about the 7 green leafy veggies that after you drink it, makes you feel like you’re going to conquer the day? Do the greens serve as a catalyst for cellular energy?
No doubt that leafy greens are beneficial for cellular health and energy. But there’s also research that shows these highly-nutrient dense ingredients support a healthy mood.
Green Leafy Veggies For Mood
According to World Journal of Psychiatry, 12 nutrients are critical to the prevention and treatment of depressive orders: Folate, iron, omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc.
The highest scoring plant foods (those with the most of the dozen nutrients) are leafy greens and cruciferous veggies. Lettuce and peppers also made the list.
Co-authors of the World Journal of Psychiatry study analyzed several foods for “Antidepressant nutritional density.” The results were tabulated in a scoring system called the “Antidepressant Food Score” or AFS.
“The AFS is based on a nutrient profiling system devised to identify foods with the highest nutrient density of nutrients with clinical evidence to support their role in depressive disorders,” the researchers explained in the article.
Could it be that the reason many customers feel like they’re on their A-game when they make Green Drink part of their daily routine is that the 7 ingredients are at the top of the AFS scoring system?
That’s food for thought. Er, drink for thought…
Lettuces like green leaf lettuce, an ingredient in Organic Green Drink, has an AFS score of 74% to 99%.
Green chard, another staple of GD, scores 90%. Parsley: 75%. Kale and collard greens score 62% and dandelion greens 43%.
Now that’s not to say that 43% is a low score. Remember, all these ingredients in Green Drink rank at the top of the list for the best foods on the planet for supporting positivity. Evidence that a green drink a day can support your mood.
“The nutrients considered have been shown in human studies to be beneficial with regards to treatment or prevention of depressive disorders,” concluded the researchers.
Are You Eating (Or Drinking) Enough Veggies?
Unfortunately, many foods with a high AFS are not staples of the Standard American Diet. Most adults in the U.S. don’t meet the daily recommendations for vegetables. In fact, The Healthy People Initiative, launched by the Federal Government’s Department of Health and Human Services found that only 27.2 percent of adults ate three or more servings of vegetables per day.
I get it. Life’s busy. And that’s why I created the Green Drink Plan so you can easily consume 7 leafy green veggies that are some of the best plant foods on the planet for supporting mental health.
Here’s to feeling good!
Chef V’s Almond Flour Crusted Chicken
This is a new recipe I created recently that uses crushed almond flour crackers and is served with a honey mustard sauce. It makes a delicious main course, accompanied by my Mandarin Asian Salad.
Ingredients
2 chicken breast, boneless, skinless (pounded flat so they cook even)
Marinade
-
- 1 tbsp lemon juice
- 1 tbsp Dijon mustard
- 2 garlic clove, minced
- 1 tsp. apple cider vinegar
- 1 tbsp olive oil
- 1 tsp. Chopped fresh herbs (oregano & thyme)
- Pinch of salt and pepper
Breading
- 2 cups Simple Mills almond flour crackers blended finely
- Add 2 tsp fresh chopped oregano & 2tsp fresh chopped thyme
Honey Mustard
- 2 tbsp yellow mustard
- 1 tbsp honey
Directions
Mix all marinade ingredients together in a small bowl. Use the sauce to marinate the chicken for at least 30 minutes.
Remove the chicken from the marinade and dip in the breadcrumbs, coating the chicken on all sides.
Heat 3 tbsp. oil to medium high and add chicken to hot oil. Cook for 3-5 minutes on each side, carefully not to burn by reducing heat to medium as needed.
Serve with honey mustard dipping sauce.
Sloppy Joes with Chef V BBQ Sauce
This Sloppy Joe recipe uses my tomato-less bbq sauce. Serve with my creamy coleslaw on a gluten-free bun.
Did you know the sandwich probably originated in Sioux City, Iowa in the 1930s. According to legend, the “loose meat sandwich” was created by a cook named Joe. My version is made with ground turkey and my tomato-less BBQ sauce.
Ingredients
-2 tbsp water
– 1 lb organic ground turkey
– Chef V's BBQ sauce
Directions
Add 2 tbsp water to a frying pan over medium high heat. Add the ground Turkey and brown the turkey (about 5 minutes). Mix with the BBQ sauce on the stove.
Continue to warm for 1-2 minutes and serve with your favorite gluten free bun and my coleslaw recipe.
Chef V’s BBQ Sauce
Nightshades tend to cause inflammation in the body. Tomatoes are in lots of yummy sauces like ketchup, BBQ sauce and marinara. These sauces can cause inflammation in the body and discomfort.
Try this tomato-less bbq sauce recipe as an alternative and see how much better you feel. You can use this sauce on anything that calls for BBQ sauce.
Ingredients
– ½ yellow onion
– 1 cup sweet potatoes cooked and mashed
– 3 tablespoons apple cider vinegar
– ½ cup coconut sugar
– 3 tablespoons coconut nectar
– 1 tablespoon honey
– ½ teaspoon smoked paprika
– 1 teaspoon garlic powder
– ½ teaspoon chili powder
– ½ teaspoon mustard powder
– ½ teaspoon salt
– ½ cup water
Directions
– In a medium sized pot, boil water and your peeled and chopped sweet potatoes until fork tender. Drain the potatoes and mash lightly with a fork.
– In a blender or food processor, combine all ingredients. Blend on medium speed for 1 minute or until the sauce is smooth.
– Transfer the sauce to a small pot and cook on low for 15 minutes, stirring to make sure it doesn’t burn on the bottom.
– Use sauce immediately or store in the fridge for 1 month.
Use this sauce with my Pulled Jackfruit, Shredded Chicken, and Sloppy Joes sandwiches.
Raw Coleslaw
This coleslaw recipe goes well with my BBQ Jackfruit Sandwich, my Shredded Chicken Sandwich, and my Sloppy Joe Sandwich.
Ingredients
-2 cups shredded green cabbage
-1/2 cup shredded carrot
-1/2 cup shredded red cabbage
-3/4 cup Chef V Raw Mayo
-1 tbsp. coconut sugar
-Salt and pepper to taste
Directions
Mix all ingredients. Serve on my Jackfruit, BBQ Chicken or Sloppy Joes sandwiches on your favorite gluten free bun.
Throw Out These Cancer Causing Products
above, toys seized by US Customs for excessive levels of phthalates
No shocker here: diet plays a big part in avoiding symptoms that indicate that it’s time to detox.
(I talked about these symptoms in my post about leaky gut.)
But there’s more to cleansing and detoxing the body than Organic Green Drinks, Detox Soups, and ultra clean vegan Protein Shakes.
To give your liver a reset and help it more efficiently remove toxins and excess stored body fat, you need to make sure that the everyday household products you use don’t stress out your liver.
I can’t tell you how many times I’ve heard from a new customer that reaches out to tell me they previously did a cleanse but their symptoms came back shortly after.
In response, I ask them what brand of cosmetics they use, and hair care products, lotions, laundry detergent, household cleaners, toothpaste and perfume. I also ask them if they use plug-in air fresheners and spray deodorizers.
For the many people I hear from who are new to the concept of natural health, most of the brands these people use are not all-natural. And these common everyday household cleaners, beauty- and personal care products are making people sick.
The Dangerous Chemical In Tampons, Panty Liners & Pads
Phlatates (the “ph” is silent) are synthetic chemicals. These class of chemicals contain volatile compounds that make feminine-hygiene products and dozens of plastic products flexible and resilient against wear and tear. But phthalates have been linked to breast cancer and metabolic diseases.
In case polyester ever comes back in style (fingers crossed it doesn’t), don’t jump back on the bandwagon. That’s because polyester is one type of phthalate. Another common phthalate is polypropylene.
Of course, you would never eat a panty liner but the problem with phthalates is that by simply handling them or breathing them in can disrupt your hormone balance.
The average woman applies sanitary pads during her menstrual cycle 1800 days over her lifetime. If you’re not using an organic brand of sanitary pad, that’s a lot of exposure to these dangerous chemicals. The genitals, unfortunately, are an area of the body that absorbs phthalates to a higher degree.
To minimize your exposure to phthalates, avoid plastic products with the #3 recycling icon.
The Cancer-Causing Mineral In Cosmetics
In May of last year, Johnson & Johnson (J&J) dropped a bombshell. The consumer and pharmaceutical giant announced it would no longer sell talc baby powder in North America.
J&J said it was because of declining sales. But that’s only telling half the story. Sales were declining because of health concerns over talcum (also called talc). Talc is a mineral. Talc is completely safe. But because of its next door natural neighbor in the Earth, when it gets crushed into a powder, it becomes contaminated with a cancer-causing ingredient: asbestos.
Talc and asbestos are located right next to each other in rock quarries. But asbestos particles can cross over into talc mining operations. And there’s no safe limit for asbestos. Once it is inhaled or enters the body, it can become highly carcinogenic.
And that’s why there have been over 25,000 lawsuits, the overwhelming majority of them filed by minority women who developed ovarian cancer after years of applying talc to their bodies.
But asbestos isn’t limited to baby powder. A recent study revealed that 15% of cosmetics that were tested contained asbestos, exposure to which kills some 90,000 people worldwide every year.
Beauty Is Skin Deep
I could go on and on about the dangers of everyday household and beauty products. And even if they don’t cause chronic diseases in one person, they can still cause the liver to get clogged. Hot flashes, night sweats and other symptoms of hormone imbalance can also be caused by synthetic chemicals.
If there’s one and one thing only that you learn from me it’s this…
If you’re unsure of whether or not a product is safe to use, check out the Environmental Working Group’s Skin Deep database. It’s amazing. You simply enter the name of the brand or product and if it’s in the database, it will give you a score from 1-10; the lower the overall score, the safer the product it is.
I’ve come to love the brands, Beauty Counter and Arbonne for safe, personal care and beauty products. There are many others. While they may cost more than their conventional counterparts, they may save you thousands in medical bills in the future.
Conclusion
When it comes to cleansing your body, there’s more to it than eating clean. A holistic approach is necessary to unclog a sluggish liver.
Chef V’s Immunity Smoothie
I've created this new Immunity Smoothie to start the day. Made with ginger, turmeric, kale and coconut water, it gives me extra drive as I start a busy day.
Ingredients
- 1/2 cup water
- 1/2 cup coconut water
- 1 tbsp lemon juice
- 1 piece kale
- 1 tbsp fresh ginger
- 1 tbsp fresh turmeric
- 1 dash black pepper
Directions
Mix all ingredients and enjoy!
Fastest Way to Get into Ketosis – Chef V Cleanse
Following a ketogenic (“Keto”) diet puts your body in a state of ketosis. That means your body is burning its stored body fat instead of blood sugar for energy. But getting into ketosis can take up to several weeks if you’re not doing it right. One of the easiest ways to get into ketosis is by doing a Chef V Cleanse. It’s so easy, you won’t have to count carbs…
So you’ve flirted with keto for the last few years. You’re thinking about it but haven’t pulled the low-carb trigger. I get it. Ditching grains and even some of your favorite veggies and fruits is tough. For many people, it takes an extraordinary amount of willpower to eat an ultra low carb diet.
How low should you go if you’re going Keto, you may ask?
Well, everybody is unique. Some people may go into ketosis after consistently keeping net carbs to roughly grams per day. But for other people, it may require being even more stingy with the carbs to the tune of 25 net grams per day.
(Net carbs equals total grams of carbs minus fiber and/or sugar alcohol. Example: one cup of cooked pasta contains 42 grams of carbs and 2 grams of fiber. So that’s 40 net grams of carbs — definitely way too much to get into or stay in ketosis!)
Maybe every year around the holidays or after a vacation, where you’ve put on a few pounds, you tell yourself this is going to be the year that you conquer Keto.
But you don’t.
Don’t blame yourself. Carbs not only taste great. They are literally addictive. In fact, according to Dr. William Davis, author of the best-selling book, “Wheat Belly” which was instrumental in launching gluten-free and Keto diets, “Wheat is addictive in the sense that, if you don’t have any for several hours, you start to get nervous, foggy, tremulous, and start desperately seeking out another ‘hit’ of crackers, bagels, or bread.”
So it’s not you, it’s the molecules.
Easing Into Keto
I’m not going to lie. Following the keto diet is really challenging at first. There’s the so-called dreaded “Keto flu.”
That’s when your body basically has withdrawal symptoms and has to get used to burning fatty acids (ketone bodies) for its primary source of energy instead of all that circulating glucose.
This phase can last a few days — just like a real flu virus.
It’s always a good idea to gradually phase into ketosis rather than quitting carbs cold turkey like smoking. Try to lower your net carb intake over a two-week period. This will help reduce Keto flu symptoms.
Then, there's getting used to carb counting. But actually, with all the keto apps (not appetizers) these days, it’s easy to get used to. After a short while, you’ll learn the net carb counts of the foods you most often eat.
Now, to be sure, even if you ditch gluten and everything else with tons of carbs, you can’t know if you’re in ketosis unless you test yourself.
Many people use urine strips. But they’re not the most reliable. They are a good bellwether for people with diabetes. However, if you don’t have a blood sugar disorder, urine strips aren’t the best way to test. That’s because urine strips only measure excess ketones—not the level of fatty acids your body is using for fuel.
Urine strips are cheap so it might not be a bad idea to start out with them. But the longer you stay in ketosis, the more your body will adapt. So you’ll need a more reliable way to test. Blood meters are the most accurate. They’re the most expensive way to test, but you get what you pay for.
CHEF V’s CLEANSE: The Easy Way To Get Your Body Ready For Ketosis
A big reason why some people fail with Keto is they just don’t know how to get started. It’s too overwhelming.
The easiest solution for taking all the guess work out is by doing one of my cleanses. The Chef V Cleanse home delivery program offers 1, 3 and 5 day options.
On each day of the CLEANSE, you get:
- 4 servings of Organic Green Drink
7 Leafy Greens with only 5 net grams of carbs each - 2 Vegan Ultra Protein Shakes
One Chocolate, One Vanilla; 2 grams net carbs each - Detox Soup
1 high fiber soup for dinner; 2 flavors: Ginger Carrot (days 1, 3, 5) & Sweet Potato Curry (days 2 & 4)
Now, it would be misleading for me to say that the CHEF V CLEANSE is keto friendly. For some people, the net grams of carbs from the carrots or sweet potato in the DETOX SOUP, even though they are nutrient dense, would prevent ketosis.
However, if you really want to try Keto, the CLEANSE is the best way to transition to a ketogenic diet. That’s because your net grams of carbs will still be under 100. Consider that the average American diet consists of over 300 grams of carbs per day.
And you don’t have to be a certified nutritional therapist like myself to know that most Americans aren’t getting enough fiber.
So let CHEF V do all the work for you. I’ll ship the cleanse right to your door and you won’t have to worry about counting carbs or figuring out what you should eat in order to transition into ketosis.
Tropitaya Smoothie
One of the most popular smoothies (and one of my favorites) at our stores in New Jersey and San Diego, the Tropitaya Smoothie is so refreshing after a yoga class or to cool off on a hot day.
Ingredients
- 1/2 cup frozen pitaya
- 1/4 cup pineapple
- 1/4 cup mango
- 1 large piece of kale or other nutritious green
- 1 cup ice
- 1/2 cup coconut water
- 1/3 cup water
- 1 tbsp pea protein
For a healthy variation, add 1 tbsp fresh ginger and 1 tsp fresh turmeric
Directions
Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!
No B.S. If You have IBS: Try A Chef V Cleanse To Repair Your Gut
Having Irritable Bowel Syndrome (IBS) means experiencing frequent bloating, cramping, diarrhea or constipation and other digestive disturbances. Thankfully, Chef V has one effective recommendation for improving your IBS, courtesy of a Facebook post testimonial.
Unless you have IBS, it’s hard to empathize with someone who has it. It’s such a challenging condition not to mention a frustrating one.
On one hand, it’s one of the most commonly-diagnosed gastrointestinal disorders, affecting up to 50 million people in the U.S. alone. At the very least, roughly 15% of adults in the U.S. have IBS, but only 5% of people have been officially diagnosed.
Despite how pervasive IBS is, there is no single cure, root cause, or effective treatment.
If you don’t have IBS, consider yourself lucky and imagine how harrowing it must be to be totally in the dark when IBS symptoms strike! What if you’re out in public and can’t get to a bathroom in time?
IBS can severely impact your quality of life.
So let’s get to know this baffling condition…
What Is Irritable Bowel Syndrome?
As mentioned, IBS is one of the most common albeit underdiagnosed gastrointestinal disorders. Unlike Irritable Bowel Disease (IBD), which is caused by a functional and structural problem of the bowels, with IBS there’s nothing going on under the hood, so to speak, that explains the symptoms.
If there’s no noticeable abnormality in the gut, then what explains the frequent or chronic bloating, abdominal pain, constipation, diarrhea, gas and belching?
What Causes IBS?
Here’s a list of things that may cause IBS symptoms:
- Gut dysbiosis (This means not having enough friendly bacteria in the large intestine and too many unfriendly bacteria.)
- Poor gut-brain communication (The gut and brain should always be communicating effectively, just like in a healthy relationship.)
- Poor motility (This means having abnormal muscle contractions in the bowels.)
- Stress (Research studies like this one suggest a strong link between psychological stress and IBS. Stress is definitely a trigger.)
- Food intolerances (Dairy and gluten are major triggers of IBS symptoms.)
- Unresolved gut infections. (Did you travel to a developing country in the tropics? Maybe you picked up a parasite?)
Out of the 6 factors above, I think stress is the most prevalent because it can cause or exacerbate the other triggers.
For example, stress negatively impacts gut-brain communication (the Gut-Brain Axis); causes gut dysbiosis; can lead to poor motility and leaky gut; and can worsen inflammation-associated food sensitivity.
How To Manage IBS
In light of the fact that psychological stress is one of the biggest triggers of IBS symptoms, it helps to have a daily stress-management practice.
- Yoga.
- Meditation.
- Visualization exercises.
- Journaling.
- Immersing yourself in nature.
Do at least one of these practices every single day.
For IBS sufferers, the condition is frustrating and challenging because there is no one-size-fits-all approach to treatment like there is for let’s say high cholesterol. (Not that I’m endorsing statin drugs for everybody!)
For a dietary intervention, a low FODMAP diet may help. I won’t go too deep here but FODMAPS are basically different types of sugars that are difficult for people with IBS to digest.
I previously touched on FODMAPS here.
Basically, you’ll want to avoid foods that give most people gas. That means no:
- Broccoli and other cruciferous veggies (especially raw!)
- Beans and lentils
- Asparagus
- Apples
- Garlic
- Onions
- Dairy
- Cereal, bread, wheat products and other high-gluten foods
Drink Low FODMAP Leafy Greens
A lot of veggies, even though they are considered healthy, can trigger IBS symptoms. Cauliflower and cabbage: I’m talking about you!
What’s even more frustrating is that there are at least 3 subtypes of IBS: IBS-C, IBS-D, IBS-M. IBS-C is constipation-dominant; D is diarrhea-dominant and M is mixed.
What may trigger IBS symptoms in a person with IBS-D may not trigger symptoms in a person who is IBS-C dominant.
So wanna know the best way to get your daily dose of antioxidants—without freaking out your digestive system?
Try drinking them.
With Chef V Organic Green Drink, you’re getting the cleanest (no pesticides) low FODMAP leafy green veggies.
In a way, they’re pre-digested for you through the processing method of cold-blending.
As mentioned, IBS is caused in part by gut dysbiosis, meaning there’s not enough friendly bacteria in the gut.
The Chef V Green Drink advantage over conventional juice brands is that it’s never high-heat pasteurized.
That means that all the friendly bacteria is alive in the Green Drink.
And when you drink Green Drink every morning, you will supply your gut with the friendly bacteria it needs to manage IBS symptoms.
Manage IBS Symptoms With A Chef V 5 DAY Cleanse
If you want to take your IBS management to the next level, check out Tina’s recommendation below.
Tina has IBS and says that doing a 5 Day Cleanse (Chef V offers a 21 Day Detox which includes a cleanse period) has helped her get rid of gas and bloating.
With the 5 Day Cleanse you get everything you need to reduce IBS symptoms—without feeling deprived:
- 4 Green Drinks per day
- 2 vegan, low FODMAP protein shakes per day
- 1 DETOX SOUP for dinner per day
- Health resources to keep the results going and unlimited email support.
Learn more about CHEF V CLEANSE options here.
To your success in kicking IBS’ butt!
Love,
Veronica “V” Kress
Founder, ChefV.com
Pulled BBQ Jackfruit Sandwich – Vegan
This Pulled BBQ Jackfruit Sandwich recipe uses my tomato-less bbq sauce and is vegan. Serve with my coleslaw on a gluten-free bun.
Ingredients
– 2 cans Jackfruit
– 2 cups Chef V's BBQ sauce
Directions
Remove jackfruit and drain water out from the can. Heat jackfruit and BBQ sauce on the stove for 4-7 minutes until the jackfruit is warm. Shred the jackfruit like shredded “meat”.
Serve hot with your favorite gluten free bun and my coleslaw recipe.
Go With Your Gut: 3 Ways to keep your microbiome healthy
Scientists say that the state of our gut is vital to good health and influences our ability to lose weight. Each of us have a “microbiome” in our belly – our own set of bacteria. Staying mindful of the impact of what we eat on our gut and following a healthy diet has a huge impact on how we feel. The good news is that most of the bugs in your gut are friendly. But when the bad ones start multiplying, that's when your skin and digestion can suffer. Here's 3 things you need to know about your microbiome.
It's kind of creepy when you think about the fact that there are about 100 trillion bugs (bacteria) in the human gut.
Imagine looking under a microscope and seeing all those critters swimming around in your belly, enjoying a buffet of the food that's in your gastrointestinal tract.
If you think you're human, think again. We're actually more bacteria than we are human. In fact, your body has at least 10 times more living organisms in your gut alone than your whole body has human cells.
1. Your Gut controls your health – understand it.
Think about that. All the cells that make you, well, you, including skin cells, bone cells, and muscle cells, all over your body is tiny in comparison to the number of bacteria that's living inside of you. Scientists consider your gut so important that they call it your “second brain”.
The good news is that the majority of the bacteria in your gut is friendly. Friendly microbes play an important part of your immune system.
But because of several factors including genetics, antibiotic use and lifestyle choices (poor diet), you may have too many unfriendly bacteria.
Researchers just a relative blink of an eye ago have discovered that the bugs in your gut more than anything else including diet and exercise determine your health.
For example, we now know that obesity isn't just linked to eating too many calories and junk food. It's also a consequence of lacking certain beneficial bacteria. (Want to read more on this topic? Here's a good article.)
image courtesy Custom Probiotics Inc
The Gut Health Overall Health Connection
In addition to the examples of the overall connection between bacteria in the gut and overall health, here's another one: joint pain.
It used to be assumed that joint pain was a result of simple wear and tear. But now, researchers believe that the bacteria in your gut can determine whether or not you develop osteoporosis and other joint disorders.
The bugs in your gut can also determine how healthy your blood vessels are and whether or not you'll develop hardening in your arteries.
Moreover, all kinds of inflammatory disorders such as autoimmune disease and cancers of the GI tract may be caused by poor gut health.
Your mood can also be directly related to your gut bacteria. Anxiety and depression may not only be the result of circumstantial, external factors, but also because of your internal environment.
As you can see, having a diverse amount of good bacteria is perhaps the biggest influencer of overall health. Gut health can even determine skin health.
If you spend a lot of time and money on skin care products, perhaps you need to rethink your skin care regimen entirely. That's because poor skin, from excessive dryness to acne and other skin conditions can be traced to what's inside your gut.
2. Feed Your Gut Good Stuff – Probiotics & Green Drink
But if genetics is a major determining factor in your bacteria portfolio, is there anything that can be done to change what's inside your gut?
The good news is there are a few simple things you can do to boost the number of beneficial bacteria.
For starters, if you're not taking a probiotic supplement, buy one today and start taking it every day. It should contain at least 10 billion colony forming units (CFUs) per serving (usually one or two capsules).
Like any other supplement, not all probiotics are created equal. If you buy a cheap one from Rite Aid it might not be effective. Do some research before you buy.
Another easy thing you can do to improve your gut health is having 16 oz of my Green Drink every morning. Good bacteria love to feast on the seven certified organic green leafy veggies in my Green Drink. The veggies contain prebiotic fibers. You can think of prebiotics as food for probiotics (good bacteria).
You can take the most expensive probiotic supplement in the world, but if you're not feeding the good bacteria with prebiotics, they're not going to flourish and multiply and colonize your gut.
Which is why if you haven't been eating healthy lately, I also recommend doing a Chef V Cleanse. With a Chef V Cleanse, you get four Green Drinks per day plus a detox soup for dinner and two vegan protein shakes in between. The soup and shakes also are loaded with prebiotic fuel to stimulate beneficial bacteria in your gut.
3. You can reset your Gut Health with a Detox
Diet is crucial for gut health. Even if you eat a large salad with organic veggies every day, if you're also drinking beer and eating bread and other foods that are rich in either white or wheat flour, your good bacteria won't flourish.
That's because drinking beer and eating baked goods causes yeast overgrowth in the gut. Too much yeast results in the good bacteria not being able to do its job effective of protecting your immune system and fighting inflammation.
Bloated belly, foggy brain, chronic congestion and indigestion … all these are symptoms of poor gut health. And yeast overgrowth (especially from the species, candida albicans) is often the culprit.
If you need a longer digestive system overhaul that will keep the yeast at bay, I recommend trying my 21 day detox challenge. It's easy to follow. I provide all the coaching and instruction you'll need to easily finish it through, and give your gut the fuel it needs to populate good bacteria.
After your 21 day detox is over, you won't be tempted by eating yeasty, sugary foods again. And I'll teach you what to eat after the detox is over to ensure that your success will carry over and your good gut bacteria will thrive.
In the meantime, to boost the friendly bacteria in the gut, you can also eat foods that are rich in probiotics. Drinking kombucha is an easy way to get some probiotics. So, too, is eating fermented foods like kimchi (Korean cabbage), tempeh and sauerkraut. If you happen to live in a town with good farmers markets, look for stands that sell fermented foods and drinks.
Here's to your (gut) health….
Love,
Chef V
4 Tools for a Summer Health Boost & Slimdown
The biggest factor that contributes to maintaining a trim weight and overall health is nutrition. In this article I give you four tools for enhancing your diet and boosting your well being. And no coincidence, these same tips will contribute to reducing your triglyceride levels.
The good news is you don’t have to do high-intensity, American Ninja Warrior-type exercise to have a hot summer bod. All you need is a reboot of your digestive system. Here are my 4 top tips for improving digestion and triglyceride levels and getting lean for summer….
#1: Apple Cider Vinegar
Can your “mother” help you achieve a summer slim down?
And by “mother” I mean the cloudy film that rests on top of a bottle of raw, unfiltered, organic apple cider vinegar (ACV)….
Raw ACV bottles such as those sold by the brand, Bragg (the same company that sells liquid amino acids, a soy sauce alternative) prominently advertise “with the mother” on the product label. As well they should. That’s because the mother is tiny bits and pieces of proteins, enzymes and friendly bacteria.
ACV helps increase stomach acid production. And because of the friendly bacteria it contains, it also acts like a probiotic.
Honestly, I tried to find some research on humans that shows ACV can help with weight loss. I hit a brick wall, but I did find some research on animals (rats and mice) that support using it for the following: reducing fat storage; lowering blood sugar; improves metabolism and suppressing appetite.
The only downside to ACV is it tastes really harsh. But you can add it to a Green Drink to mask the taste.
ACV is also good for skin. In fact, many people use ACV to treat skin conditions. Drinking a little bit every day can help clear your skin from the inside-out. And because of its beneficial bacteria and enzymes, it can help cleanse your body.
#2: Bone Broth/Collagen Powder
Pretty soon, it’ll be too hot to sip bone broth.
But collagen protein powders have become very popular. And you can easily add a scoop of it in your blender with almond milk and my Organic Protein Shake if you’re doing a Chef V Cleanse.
If you don’t know the difference between the two: Bone broth is animal bones with herbs and spices cooked in water for 24 hours in a slow cooker. The long-simmering process of bone broth releases collagen protein from the bones.
I admit that there’s a lot of hype surrounding bone broth and collagen protein. There are claims that it can cure just about everything.
There is research, however, that shows supplementing with collagen protein can help repair your gut. Gut health is crucial for burning fat. It’s not easy to get ready for a summer slimdown if you don’t have a healthy gut.
In fact, some people have a condition that’s known in the alternative medicine field as “leaky gut.” Leaky gut is when the tiny junctions of your gut lining tear, allowing undigested food particles to enter the bloodstream. When this happens, your detoxification system slows down. Not only that, leaky gut can also cause an autoimmune disease.
Sipping on some fresh bone broth every day can help repair your gut and improve your body’s detox system. I do not believe in store bought bone broth, it is like trying to get your vitamins from Hi-C. Store bought bone broth is not real bone broth and does not have the same benefits. The only way to get the full benefits of bone broth is fresh made or fresh bought. It should expire in a week. An alternative to bone broth is to take a collagen protein powder supplement.
#3: Probiotics
I’ve mentioned probiotics at least a couple times recently, including the best one to bring with you if you’re travelling.
I’ll just quickly rehash here why probiotics are so important for getting or staying lean. The healthier your gut microbiome (the trillions of bacteria, etc.), that is the more friendly bacteria you have in your gut, the easier it will be to digest your food. And the easier it is to digest your food, the less likely it will be that you’ll have difficulty getting rid of unwanted body fat.
There are a few problems with probiotics….
First is that many people forget to take them everyday. Set yourself a daily reminder on your smartphone to take them in the morning or before bed.
Second, some people don’t buy a strong enough probiotic. Look for a supplement that has several different strains of bacteria and has a minimum count of 10 billion colony forming units (CFU) per capsule. The reason you need a high count is that a lot of the bacteria won’t survive the harsh trip through the digestive system.
And third, not all brands of probiotics are of good quality. Do your research before you buy. My favorite is Bio-K – they have a dairy or non-dairy version and it is fresh.
#4: A Chef V Detox with my Green Drink, Detox Soups, and Protein Shakes
So this last tip for a summer slimdown isn’t exactly a supplement. But it’s a great way to to make sure you’re looking and feeling great when you’re ready to take your first dip in the ocean or pool….
If you do my 21 Day Detox, you’ll be amazed by the transformation your body will undergo, (not to mention your skin, mood and energy levels).
Here’s how it works: you alternate between following my Healthy Routine and doing a 3 day cleanse. During the 3 day cleanse, you get 4 servings of my Green Drink plus 2- 16 oz. Protein Shakes and 1 detox soup for dinner. And during the Healthy Routine phase, you’ll get a 16-ounce Green Drink and 1- 16 oz. Protein Shake for breakfast. Then for lunch and dinner, you’ll use my healthy eating and meal planner guides, which contains delicious recipes for soups, salads, appetizers, and entrees.
The best part is I deliver the Green Drinks, Protein Shakes and Detox Soups to your front door (Well not personally, but my company does.)
Doing a 21-Day Detox is the easiest, most affordable, and safest way to lose 30 pounds or more.
You can also try a 3, 5 or 7-day Cleanse if you just want to dip your pinky toe in the shallow end.
Good luck with your summer slimdown. Even if you don’t want to spend any money on supplements, rebooting your digestive system by doing a Chef V Cleanse or Detox will get you bikini ready!
Love,
Veronica (Chef V)
Breakfast Smoothie Bowl
My breakfast smoothie is delicious, good for you, and easy to make. What’s not to like?
Ingredients
- 1/2 cup tropical green drink or green drink (If not green drink use 1/2 cup water)
- 1/2 cup coconut water
- 1 cup greens (spinach, kale, or chard)
- 1/2 cup mango
- 1/2 cup pineapple
- 1/2 cup ice
- 1 tbsp pea protein
Directions
Blend in vitamix or blender for 1-2 minutes until thick and smooth but not watery. Top with 1/2 cup mixed fresh cut fruit of choice and gluten free granola.
Piña Kale’oda Smoothie
A new recipe at our San Diego store and an instant favorite. Pineapple, coconut, kale and oat milk make a smoothie that is a refreshing, healthy, and delicious “taste of the tropics”.
Ingredients
- 3/4 cup Chef V’s oat milk
- 1/2 cup organic pineapple juice
- 1/2 cup frozen pineapple
- 1 large piece green kale
- 1 tbsp. Unsweetened Coconut shreds
- 1 tbsp. Vanilla pea protein
- 1 cup ice
Directions
Combine all ingredients in a blender. Blend for 2 minutes until it’s completely mixed and smoothie consistency. Enjoy!
Tasty Lettuce Cups
A delicious combination of water chestnut crunch, meaty mushrooms, fresh zucchini, and savory aminos.
Chef V's Tip: For more protein, add 1 pound ground chicken or turkey. Raw coconut aminos are a fabulous replacement for soy sauce.
Ingredients
- 1 tablespoon coconut oil
- 1/2 cup diced white onion
- 2 cloves garlic, minced or pressed
- 2 cups diced crimini mushrooms
- 1 cup diced zucchini
- 1/2 cup diced water chestnuts
- 2 carrots, shredded
- 1/4 cup raw coconut aminos (I like Coconut Secret)
- 5/6 lettuce cups (iceberg or boston lettuce leaves)
- Optional: 1 pound ground chicken or turkey
Optional toppings:
- 1/4 cup chopped cilantro
- 1/4 cup chopped raw cashews
Directions
In a large skillet, sauté onion in coconut oil over medium high heat for 2 minutes. Add garlic and cook for 1 minute, then add mushrooms and veggies (or ground chicken) and cook for 3 more minutes. Stir in coconut aminos and cook for 2 minutes more.
To serve, spoon mixture into lettuce cups. Top with cilantro and cashews.
Easy Raw Pesto
This Easy Raw Pesto is so delicious. Besides my Grilled Chicken Pasta, try this on gluten-free bread as a spread or use it as a marinade for your favorite protein or vegetables.
Add a simple & delicious raw pesto to add to your next homemade pizza. Chef V's pesto has less calories than store-bought pesto & is better for your health.
Chef V Easy Raw Pesto
Ingredients
- 2 cups fresh basil
- 3/4 cup raw pine nuts
- 2 cloves garlic
- 1/2 cup cold-pressed olive oil
- 1 tablespoon fresh lemon juice
- Sea Salt
- Freshly ground black pepper, to taste
Directions
Process all the ingredients in a Vitamix until smooth. Will keep for up to a month refrigerated.
Grilled Chicken Pesto Pasta
Chef V's Tip: Substitute the chicken with 2 cups of your favorite grilled veggies to make this dish vegan.
SERVES 2
Ingredients
- Sea Salt and freshly ground black pepper, to taste
- 1 pound boneless skinless chicken breast
- 2 cups cooked brown rice or quinoa pasta
- 1/2 cup Chef V's Easy Raw Pesto
Directions
Preheat a grill or grill pan to medium-high. Lightly salt and pepper the chicken (or veggies) and grill for 3 to 5 minutes on each side, or until thoroughly cooked. Cut chicken into pieces and combine with cooked pasta and my Easy Raw Pesto.
Top 5 Myths About Doing a Detox
You know it’s time for a new you!
Perhaps you haven’t been eating healthy but you are ready to make a positive change. Is your belly is chronically bloated? Does it take you a couple cups of coffee in the morning to wake up from the dead? And when the caffeine eventually wears off, your mental clarity and energy are foggy and sluggish, respectively. Your skin is bumpy and dull, and your sleep patterns are erratic. Let's make the new year's you the same you but better!
But some people are intimidated by detox diets. While the thought of coming out the other side of a metabolic reboot sounds appealing, you don’t want to be miserable doing it. “Detoxes” can mean different things to different people. Herbal supplements, colon cleanses, infrared saunas, digestive enzymes, and of course, juice cleanses.
If you’re thinking about doing a detox, here are the Top Five Myths About Doing a Detox.
Detox Myth #1: It’s Too Hard – Not True!
To some people, the phrase “detox” is synonymous with starvation. But a detox shouldn’t be deficient in nutrients, and it certainly shouldn’t be a lengthy, strict fast. While following an intermittent fasting schedule is great for your health (I do it, and so does Brandon, my husband.), not eating anything for over 24 hours could do you more harm than good.
With my 21 Day Detox, you choose between one, two or three intervals of a 3 day cleanse. During the 3, 6 or 9 days, you’re on a calorie restricted diet. But you’re getting all the nutrients you need to detoxify vital organs and lose weight—without feeling deprived.
On these cleanse days, you drink 4 servings of my Organic Green Drink (16 oz. per serving), a smooth-as-silk cold-blend of 7 certified organic green leafy veggies. You also get 2 packets of my vegan-friendly protein shake (about 20 grams of muscle-building protein per shake) and one Detox Soup for dinner.
Essentially, these cleanse days are a liquid diet. But there’s enough protein and fiber to help your energy levels remain steady and prevent cravings.
Myth #2: You Can Only Have Juice Or Raw Kale – No, you can have delicious soups and protein shakes as well
Many people associate cleanse or detox diets with juice programs. If you ever come across a program that offers only juices, whether it’s a 3 day program or a longer one, then run.
Here’s why: most juice programs, even if the drinks are low in sugar (unfortunately, most juice detoxes are very high in sugar), they are woefully deficient in protein and fiber. Pressed juices don’t contain the fiber from the fruit or veggie. And when you have no fiber, your blood sugar levels fluctuate. The result is nasty mood swings. You really need protein, fiber and even some healthy fat to keep you full and maintain your blood sugar at a steady level during your detox.
(By the way, my Organic Green Drink contains only 6 grams of sugar per 16 oz serving, keeping your energy level rock-steady.)
As for the non-cleanse days — either 18 days, 15 days or 12 days depending on how many 3 day cleanses you choose during the 21 Day Detox, you get to enjoy entrees like nachos, wild salmon, mac and cheese, and pesto lasagna, just to name a few.
How can you mack on mac n’ cheese when you’re trying to detoxify your body? When you order my 21 Day Detox, you get access to my recipe book, “Making Healthier Easier,” a PDF download that teaches you how to make your favorite entrees healthy (I use nutritional yeast as a cheese substitute.
I also provide you with an Eat This/Not That chart, and a Healthy Portions guide. When you’re eating dozens of delicious meals that you can take right from my book, and learn exactly what you should eat during a 21 Day Detox, 3 weeks goes by real quick.
Myth #3: You Can Only Drink Water And Detox Drinks – No! How about a Watermelon Slush?
While I do recommend eliminating caffeine during a 21 Day Detox (for all 21 days), that doesn’t mean you can’t enjoy other drinks.
On your non-cleanse days (again, it’s either 18, 15 or 12 days, depending on how many 3-day cleanse periods you want to do), you can use my recipe book to easily create craft “mocktails.” How does Watermelon Slush sound? It’s perfect for hot days when you need something sweet and refreshing. Or how about Creamy Green Smoothie, a delicious, filling blend of avocado, spinach, kale, dates, lemon, chia seeds and cinnamon … doesn’t exactly sound like torture, does it?
Myth #4: You Can’t Have Any Sugar Or Dessert
Ideally, starting from right now and everyday for the rest of your life, you will eat a low-sugar diet. But there’s a misconception that when you’re doing a detox, you can’t have any sugar. Technically, that’s not true. All veggies, even green leafy ones, contain a tiny bit of natural sugar.
Sure, you shouldn’t eat anything with added sugars while you’re doing a 21 Day Detox. But even on the non-cleanse days, you still get to feast on sweet-tasting things like berries and even a date or two.
And the best part of my 21 Day Detox is that on non-cleanse days, you can have your cake and eat it, too. That’s right. In my cookbook, you’ll find recipes for Triple Layer Cheesecake, Acai, Chia Seed Pudding, Chocolate Avocado Mousse, and Vanilla ‘Milk’ Shake.
Again, it doesn’t sound exactly like torture, does it? The reason you get to eat like a King while eliminating toxins is that you’ll be swapping out high-inflammatory ingredients such as dairy, for ingredients that aid in the body’s detoxification process, and cause no inflammatory reaction.
Myth #5: It’s Expensive – No.
It’s true that some Detox programs cost thousands of dollars. But with my 21 Day Detox, you can easily lose 30 pounds or more, starting at only $249. That’s less than $12 a day. Not bad for the following:
- 4 Organic Green Drinks, 2 Protein Shakes and 1 Detox Soup every day during your 3 Day Cleanse interval
- My Recipe E-Book, Making Healthier Easier, which includes a healthy food pyramid (not the ridiculous one the federal government uses); a list of cleanse approved foods; detox drinks and smoothies; healthy breakfasts; tasty snacks and apps; super soups; sensational salads; easy entrees and sides; sweets and treats
- Healthy Portions Chart and other handy printouts
- Unlimited email and phone support
If you’ve been thinking about going on a detox diet but you’re confused, scared, and don’t know how to get started, you’ve come to the right place.
I’ll hold your hand every step of the way. I promise you will transform your body and mind (maybe even your spirit) when the 21 days are over. I also promise you won’t feel like you’re starving or miserable. It will take some dedication on your part. You must be willing to do some healthy meal prep and cooking on your own. But my recipes are real easy to follow and don’t take long to make.
And if you’ve never done a 3-day calorie-restricted liquid diet cleanse, it might seem a little challenging to go that long without any solid food. But with the protein shakes and detox soup dinner, you’ll do just fine and you’ll be buzzing with natural energy after the 3 day interval.
Get Started. Experience the Chef V Transformation
Think how quickly the last 3 weeks or even the last 3 years of your life has flown by. You can do this. It’s not nearly as hard as you think. After the 21 days, not only will your clothes feel much looser, you’ll smile at your new slimmer physique when you look in the mirror, your skin will feel smoother, your thinking will be sharper … and overall, you’re going to feel like you’re living your best life.
What do you say? Ready to get started.
Coconut Sugar: Is It Healthier Sweet Stuff?
Coconut Sugar? What do you get when you cross my 7-year-old, four-legged furry kid with sweetener?
You get my very own sweet sugar baby – my dog Coconut!
Sorry for being corny—again.
But in all seriousness, one of the most common questions I get asked as a certified nutritional therapist and creator of The Chef V Organic Cleanse is this: Is coconut sugar healthier than regular sugar?
Let’s dive in and find out what the research says…
What Is It?
Actually, before we follow the science on coconut sugar, let’s cover some basic facts on the natural alternative sweetener.
It does not come from the meaty white flesh of the nuts. It’s also not produced from the husky shell. And it’s not made from the liquid within the nut (coconut water).
So what is it made from? It’s made by dehydrating the sap contained in the flower bud of the stem of coconut palm trees. You could say that the sap is the circulating life force or the blood of the tree. And just like the blood circulating through your veins contains minerals and trace minerals that are vital for energy, coconut sap is rich in minerals. But we’ll get to that in a bit…
Coconut blossom sugar, is all-natural. Although it comes from the coconut palm tree, do not confuse it with palm sugar. Regular palm sugar is sourced from a different type of tree than coconut sugar.
True coconut sugar resembles granulated raw brown sugar. And if you’re an animal lover or vegan, there’s one big plus about using it instead of regular table sugar.
According to People for the Ethical Treatment of Animals (PETA), table sugar is sometimes whitened with bone char. What’s bone char, you ask? It’s charred cattle bones. Think about that next time you sweeten your coffee at your favorite diner. And according to PETA, brown sugar can also be processed with bone char. Brown sugar, which is not healthier than table sugar (it’s just as refined) is colored with molasses, so don’t get fooled by regular brown sugar.
But coconut sweetener is a healthier brown sugar that is not refined and therefore does not get processed with bone char.
Benefits
I found an interesting study published in Food Science & Nutrition, co-authored by researchers from Malaysia, a country thought to be the first to commercialize it for the U.S. market.
The researchers concluded “Coconut sap could be served as a potential healthier sugar source compared with sugar palm and sugarcane as it carries more minerals, antioxidants, and vitamins.”
Another reason the researchers think it is a healthier alternative to refined sugar is that it has a lower glycemic index. The GI ranks the rise in blood glucose after the consumption of carbohydrates on a scale from 0–100. A food with low GI raises blood glucose less than that of the food with high GI.
Coconut sugar’s GI ranks about 35, which is only 10 points higher than fructose from whole fruits. In comparison, refined sugar has a GI that’s almost twice as high as coconut sugar.
For this reason, the researchers suggest that coconut palm nectar (another way to say coconut sugar) can be part of the solution in curtailing the diabetes and obesity epidemic.
Vitamins & Minerals
The researchers detected vitamin C, B1, B3, B4, B2, and B10 in samples. Of those, vitamin C, B3, B4, B2, and B10 in coconut nectar were significantly higher than in table sugar. In addition, coconut sugar contained higher levels of three important electrolytes: potassium, sodium and magnesium. Many Americans are deficient in magnesium, a mineral that’s important for helping to relax muscles.
By the way, you can also get the benefits of these minerals from coconut water, which is why I use both coconut sugar and coconut water in several of my recipes.
And in comparison to regular sugar, coconut nectar is relatively high in other minerals such as zinc, calcium and iron.
For Gut Health?
Another reason to swap regular table sugar for coconut is that it contains a type of fiber called inulin. This special fiber acts like fertilizer for a type of friendly bacteria in your gut called bifidobacteria, which is a common live culture added to yogurt.
Inulin is considered a post-biotic fiber. Postbiotics are the healthy short-chain fatty acids released by probiotics. Probiotics are essential for a healthy gut and immune system, but it’s actually the postbiotics that make the magic happen!
Is It Healthier: Chef V’s Verdict
Now don’t get me wrong … even though I think it is healthier than regular table sugar, I don’t rely on it to get my daily dose of essential minerals and trace minerals. The dark leafy greens in Organic Green Drink provide me with an excellent low-sugar source of minerals without spiking my blood sugar.
If you have type 2 diabetes, don’t get fooled into thinking that it is a miracle sweetener. It may have a lower glycemic index than regular sugar but that doesn’t mean it gives you a free pass to go crazy with it.
So don’t use it as a multivitamin, antioxidant supplement or probiotic. Instead, just like all other sweeteners, use it sparingly. But when I do use the sweet stuff, I reach for COCONUT and a little coconut sugar.
Peaches & Cream Smoothie
June 21st is National Smoothie Day and National Peaches and Cream day so you know we had to make up a healthy Peaches and Cream Smoothie.
Ingredients
Serves 2
- 1 cup filtered water
- 1/4 cup organic cashews
- 1 cup frozen peaches
- 1 tsp honey
- 1 tbsp. vanilla pea protein
- 1 dash of cinnamon (trust me!)
- 1 cup ice
Directions
Blend the cashews with the water for one minute. Then add peaches and the rest of ingredients and blend for 1 minute.
Pour and enjoy. This recipe is perfect anytime this summer.
Morning Mojito Smoothie
Keep it up! After you cleanse, it is important to maintain healthy habits – have 16 oz. of Chef V's Organic Green Drink first thing in the morning, then followup with a healthy smoothie.
TOTAL 10 minutes
Prep Time: 8 minutes
Serving Size: 1 Person
Ingredients
- ½ cup ice 2 cups organic spinach
- ¼ cup fresh or frozen pineapple (skinned and chopped)
- ¼ cup lime juice
- ¼ cup lemon juice
- 1 cup filtered water
- 5-10 mint leaves (depending on how minty you like it!)
- 1 serving of Chef V Ultra Shake protein powder or Powder of your choice
Directions
Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!
Chef V’s Pistachio Crusted Salmon
This salmon dish is delicious and super easy to make. It’s also filled with lots of healthy fats and omegas. It takes less than 5 minutes to prep and less than 20 minutes to cook. It also makes great leftovers. Or you can serve 4 with this recipe.
I usually buy a large piece of salmon, make the whole thing, serve my husband and myself, and then have leftovers for my lunch salads. I love having extra protein prepped and ready to just toss on a mixed green salad during the week. It makes meal prep easy and that much healthier.
I recommend wild caught salmon like Coho or wild Alaskan salmon. I’m not a huge fan of sockeye salmon because it’s not as fatty and tends to cook more dry, but use whatever type your heart desires or what’s fresh and wild for your availability.
This dish was made by a dear friend for me one night @msjulesfit on Instagram and I’ve been making it at least once a month ever since. I promise this will be one of your favorite salmon recipes!
Ingredients
- 1.5 lb salmon
- 1 1/2 tbsp lemon juice
- 1 1/4 tbsp olive oil
- 1 tbsp Dijon mustard
- 3 + cloves minced garlic
- 1 tbsp honey or maple syrup
- 1/4 cup crushed pistachios
- Salt and pepper to taste
Directions
Rinse and pat dry your salmon fillet. Cut slits on top to soak in the flavor. Line a baking sheet with parchment paper and heat oven to 375. Put the salmon on the lined baking sheet and salt and pepper the salmon.
Mix the marinade ingredients together. Oil, lemon, Dijon, honey, and garlic. Pour over the salmon and add the crushed pistachios on top.
Bake for 18 minutes, remove and let rest for 5 minutes. Serve with your favorite sides. Enjoy! The best part is that it’s pre-cleanse approved!
Serves 4 or 2 with leftovers
Ginger Apple Berry Smoothie
This ginger apple berry smoothie not only tastes great but is loaded with antioxidants to fight free radicals and reduce inflammation.
Antioxidants are substances that may prevent cell damage. Berries are great natural sources of antioxidants.
Enjoy this popular smoothie in the morning after your 16 oz. of Organic Green Drink.
TOTAL 10 minutes
Prep Time: 8 minutes
Serving Size: 1 Person
Ingredients
- ½ Fuji apple
- ½ cup blueberries
- ½ cup raspberries
- 2 small pieces organic red chard
- 1 tbsp. fresh ginger, minced (I use a garlic presser)
- 1 cup ice
- ¾ cup almond milk
- Optional: 1 serving of vegan protein powder (hemp, pea, or brown rice)
Directions
Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!
Vegan Ambrosia Salad from Chef V
Ambrosia salad is to die for Yum but also you might die from the ingredients! Yikes! Sugar on sugar on sugar! Oh wait, a little cream too! So, I’ve decided to remix this classic and make a yummy, healthy and vegan ambrosia salad.
Ingredients
- 2 different apples, diced (I choose one green and one honey crisp)
- 2 cups pineapple, diced
- 2 cups coconut cream or 2 cans coconut milk (Trader Joe’s has the cream)
- 2 tbsp. raw coconut nectar
- 1 tsp. vanilla bean or vanilla extract
- 2 tbsp. unsweetened shredded coconut
- ¼ cup chopped raw walnuts
Directions
Refrigerate the coconut cream overnight. If you don’t have coconut cream you can use canned coconut milk, you will just need two cans. For coconut milk, not cream, refrigerate the cans and when you remove, be careful not to shake the can as the cream is at the top. Carefully open the can and scrape out the cream from the top, the milky water will be at bottom. Don’t worry if you get a little bit of watery milk in cream just try to avoid it and get all cream. If you found coconut cream, you don’t have to do that step. You do need to refrigerate but just remove the cream in a bowl. Add coconut nectar and vanilla to cream and whip for 1-2 minutes.
Add apples, pineapple, walnuts and coconut shreds. Mix well. Chill for 2 hours before serving.
Sweet Potato Bunnies
Check out my cute little sweet potato bunnies! They are so cute and can be seasoned sweet or savory!
Ingredients
- 1 yellow sweet potato
- 1 orange sweet potato
- 1 purple sweet potato
- 1 tbsp. coconut oil
- Bunny Cookie Cutter
- Sweet Topping
- 1 tbsp. sugar
- 1 tsp. cinnamon
- 1 tsp. ginger
- Savory Topping
- ¼ tsp. onion powder
- ¼ tsp. garlic powder
- ¼ tsp. sea salt
- ¼ tsp. black pepper
- ¼ tsp. ground mustard
- ¼ tsp. oregano
- ¼ tsp. red chili flake
Directions
Preheat the oven to 350 degrees. Slice the sweet potatoes thin and lengthwise. Arrange the sweet potatoes on a foil lined baking sheet, sprayed with coconut oil.
Brush the tops of the sweet potato with coconut oil. Drizzle half the bunnies with the sweet seasoning and half the bunnies with the savory. Bake for 20 minutes. Remove and let cool. Using a bunny cookie cutter, cut bunny shapes from the sweet potato. You can replace in the oven for 10 minutes to crisp up more or just serve on a plate and enjoy these little bunnies!
Add apples, pineapple, walnuts and coconut shreds. Mix well. Chill for 2 hours before serving.
Safe & Healthy Easter Eggs
Happy Easter! What’s more traditional than decorating Easter Eggs? But what is in all of those nasty dyes that we’ve been using on our food all of these years? Healthy Easter egg dye is easy to make. You can save money buying artificial dyes and get creative this year with household items you already have.
I’ll be using turmeric, green tea, blueberries, beets, and a couple of other fun ingredients to make some colorful dyes. Last year I tested out some fun textures and patterns to put on the eggs. Herbs and flowers wrapped in cheesecloth make great patterns or you can use old ripped nylons. You can also use string or rubber bands to wrap a fun pattern around the egg.
FlashTats are temporary tattoos that are fun to decorate without the mess of dyes. I made a fun video showing you how easy it is to make the dyes!
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Natural Ingredients for Homemade Dyes
- ½ cup red beet
- ¼ cup fresh turmeric, peeled
- 3 green tea bags
- Skins from 2 yellow onions
- ½ cup blueberries
- 5 tbsp. white vinegar
- Optional for design
- Cheesecloth or nylons
- Rosemary or other herbs
- Small flowers
Fill 3 pots of water with 2 cups each and 1 pot with 4 cups. Heat the water and bring each pot to a boil. When the 4 cups boil, pour 2 cups into a glass container and add 3 green tea bags. Let steep for 20 minutes while other dyes cook.
Return the remaining pot to a boil. Add beet to one pot, turmeric to another, blueberries to one, and onion skins to last. Stir and reduce heat for each pot to simmer for 20 minutes. Remove from heat and pour into a glass container. Add 1 tbsp. of vinegar to each dye, including green tea.
Wait for the dyes to come to room temperature (about an hour). Drop the hard boiled eggs (room temperature) into the dyes (also room temp.). You can use cheesecloth or nylons to wrap the eggs and drop them in for cool patterns. I added some rosemary and flowers for different designs. Leave the eggs in the dye for 2 hours.
Remove and enjoy your beautiful Easter Eggs!
Flashtat Egg Decorations
Flashtat eggs are less messy than dyes and they look freakin’ awesome! The trick to this is that the eggs need to be room temperature and completely dry. They can’t have any dew or water on them. Apply the tattoo just like you would to your skin and set by dabbing with a damp towel. Slowly remove the tattoo and voila! These come out so cool!
BBQ Chicken Sandwich
This pulled chicken recipe uses my tomato-less bbq sauce. Serve with my creamy coleslaw and a gluten-free bun.
To make this vegan version, check out my Pulled BBQ Jackfruit Sandwiches.
Ingredients
– 4 organic chicken breasts
OR
– 1 organic rotisserie chicken
– Chef V's BBQ sauce
Directions
For chicken breasts: poach the chicken in boiling water. Begin to check the chicken after 7 minutes, it should be an opaque white and not pink. Remove the chicken when done and start to shred with a fork.
For rotisserie chicken, shred the chicken super fine.
Add shredded chicken and mix with my tomato-less bbq sauce over low heat and warm. Serve the chicken warm on a gluten free bun with my coleslaw recipe.
Green Eggs & Pancakes
Thinking of something fun to do with the kids this year for St. Patrick’s Day? I’m sure your kids love having fun green foods that aren’t normally green like green eggs or pancakes.
However, food coloring is so dangerous to your kids health. The primary colors blue, yellow, and red are used to make up all of food coloring. Blue and yellow make green, red and yellow make orange, and red and blue make purple. So before you reach for the green food coloring this St. Patty’s Day, know what you are about to feed your little leprechaun before doing so.
Blue No. 1 food coloring has been associated with cancer risk and in lab animals, cancerous tumors have grown after being exposed to Blue No. 1 (Natural-holistic-health.com). Blue No. 1 and 3 have also been linked to problems with male sterility. Yellow No. 6 has been linked to problems in the adrenals and kidneys. When exposed to Yellow No. 5, people experience headaches, dizziness, anxiety, asthma and behavioral problems.
Green Eggs and Pancakes
In light of St. Patty’s Day, one of my clients told me about how she adds my Chef V Green Drink to her kids eggs to make them Green. She also added the Green Drink to pancake mix instead of all water and the pancakes came out Green and yummy!
Just add 1 tbsp. of green drink per egg until you get the color consistency you want. The result will be fun green eggs and pancakes made from natural ingredients. Check out this video to follow along as I try making green eggs for the first time. Enjoy and have a happy St. Patty’s Day!
Alternatives to Food Coloring
My great natural alternatives to food coloring:
- Red coloring extracted from beet juice or paprika
- Purple coloring extracted from juice of the red cabbage
- Lighter purple coloring extracted from blueberries
- Green coloring extracted from spinach or Chef V Green Drink
- Yellow coloring extracted from saffron or tumeric
Read More of This Article About Food Coloring Dangers Here: http://www.natural-holistic-health.com/dangers-artificial-food-coloring/
Chef V’s Bibimbap Bowl
Bibimbap Bowls – a 10 minute meal! It’s the day before my holiday party and I’ve been cooking all day getting ready for tomorrow. I needed a fast but healthy meal. This one is a crowd favorite.
Check out my Instagram video making this easy meal.
Ingredients
- 1 Lb organic ground Turkey
- 3/4 cup island soyaki from Trader Joes
- 2 green onions, slivered
- 1 pack Trader Joe’s organic frozen rice
- 2 fried eggs
- Trader Joes siracha
- Trader Joes green dragon sauce
Cleanse version:
- 1/2 cup coconut aminos
- 1 tbsp fresh minced ginger
- 2 cloves garlic – minced
- 2 chopped green onions (white part only, save green tops for topping)
- 1 tbsp pineapple Juice
- 1 tbsp sesame oil.
- Marinate meat for 30 minutes minimum or up to 4 hours max.
- Use brown rice or quinoa.
Directions
This meal only takes 10 minutes to cook but I did marinate the turkey for 30 minutes in Trader Joes island soyaki sauce and the white parts of green onion.
Then I heated the turkey on the stove top for 5-7 minutes until cooked.
While that was cooking I made the Trader Joes frozen rice in the microwave, I always have this as backup when I need rice in a pinch (although I prefer to cook my own).
Then I fried an egg. I layered the rice, turkey meat, a fried egg, added the green onion tops, and drizzled with siracha and green dragon sauce. All found at Trader Joe’s!
Can’t beat that 10 minute meal! Enjoy!
Skinny Shamrock Smoothie
Shamrock Smoothies are popular around St. Patrick’s Day. However, they are typically not very healthy.
Here is my favorite version of a Shamrock Smoothie. It’s light, healthy, creamy and it tastes so good!
It’s also a low sugar smoothie. Stay skinny and look your best in green with this delicious recipe.
TOTAL: 15 min
Prep Time: 15 minutes
Serving Size: 1 Person
Ingredients
- 1 small avocado (or ½ large avocado)
- ¼ cup lemon juice
- 1 date, pitted
- 1 cup spinach
- 1 cup kale
- 1 tsp. cinnamon
- 1 tbsp. chia seeds
- 1 tbsp. Chef V vanilla pea protein
Directions
Blend all ingredients together in Vitamix or blender for 1-2 minutes, until smooth. Serve in your favorite glass and garnish with a spinach leaf cut out like a shamrock.
Green Soup with Lemon Basil Pesto
Green veggies are central to this recipe, full of vitamins. Cannellini beans add fiber and richness. A lovely soup for celebrating the end of winter, the bounty of summer crops, or anytime you crave something super fresh and seasonal.
Ingredients
- 1 to 2 tablespoons cold-pressed olive oil
- 1 cup celery, thinly sliced
- 1 cup leeks, thinly slicec
- 2 teaspoons garlic, minced or pressed
- 1/4 teaspoon sea salt
- 3 cups vegetable stock
- 1 cup filtered water
- 7 thyme sprigs, divide use
- 1 cup fresh or frozen peas
- 1 cup fresh green beans, cut into 1-inch pieces
- 1 (15 ounce) can cannellini beans, drained
- 1 cup baby spinach leaves
BASIL PESTO
- 1 cup baby spinach leaves
- 1 cup fresh basil
- 2 teaspoons lemon zest
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic, minced or pressed
- 2 teaspoons cold-pressed olive oil
Directions
Heat the olive oil in a large stockpot or Dutch oven over medium heat. Add the celery, leeks, garlic, and sea salt. Sauté for 5 minutes. Add the stock, water, and 3 thyme sprigs.
Cover and bring the mixture to a boil. Add the peas, green beans, and cannellini beans. Simmer, uncovered, for 5 minutes. Discard the thyme sprigs. Stir in the spinach.
Make the basil pesto sauce. Process all of the pesto ingredients in a Vitamix until smooth.
Ladle the soup into 4 bowls. Top each with the pesto and thyme sprigs and serve.
White Sweet Potato Purée IBS Version
You just can’t have a special meal without 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. This recipe is designed for people with IBS who are following a low FODMAP diet.
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
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
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, and sea salt and process until smooth. Serve immediately or keep refrigerated for up to 1 week.