SIPS
Plant Milk: Black Sesame Walnut
Super Smoothies: Persimmon Kumquat Zoothie Bowl
Kombucha: Concord Grape, Sour Cherry and Cranberry, and Lemongrass Ginger
Did you know that many tea leaves are packed without being cleaned? That means there are pesticides and chemicals steeping in your cup or pot of tea. Plus, some tea bags are made with plastic, and when these come in contact with heat, they’re likely to leach out for you to ingest. I like to stick to natural infusions, thanks!
One of my favorite food memories is enjoying fresh, garden-grown lemon verbena tea after dinner in the summertime. These plants can easily grow indoors or outdoors. If you can’t grow your own, buy your herbs in season at the farmers’ market. Wash and dry the stems thoroughly and store them in the freezer for use anytime.
CHOOSE YOUR FAVORITE COMBINATION |
WATER (1 cup) Boiling water |
FRESH HERBS AND FLOWERS (¼–½ cup chopped) Basil Chamomile Cilantro Fennel Lavender Lemon balm Lemongrass Lemon verbena Marjoram Oregano Parsley Peppermint Perilla Rose petals Rosehips Rosemary Sage Thyme |
FRESH FRUITS AND ROOTS (3–5 slices) Apple peels Freshly grated ginger Ground turmeric Lemon peel Orange peel |
OPTIONAL SWEETENER (to taste) |
SEEDS AND SPICES (1–4 pieces) Caraway seeds Cardamom pods Cayenne pepper Cinnamon stick Cloves Fennel seeds Freshly ground black pepper Star anise |
METHOD
HOT TEA: Simply place a stem or two (about ¼ cup) of an herb or flower into a cup or coffee press, pour in some boiling water, and set aside to steep for 3 to 5 minutes. You can refill with more hot water a few times before discarding the herb or flower.
SUN TEA: Place the ingredients in a glass jar. Fill with filtered room-temperature water and set aside to sit in the sunshine all day. This is the best way to infuse a floral tea.
NOTE: Crushing herbs will help bring out their flavor.
Did you know that 60 to 75 percent of your body is made up of water? So if you’re not feeling right—backache, headache, digestive issues, or are always tired—perhaps you’re not getting enough H2O. On average, women should be drinking 74 fluid ounces (9 cups) a day, while men should aim for 101 fluid ounces (12½ cups) a day. Drink a glass of water when you feel like snacking and wait a few minutes to see if you’re still hungry. Also, drinking water anywhere from 15 minutes to 1 hour before a meal aids digestion. Instead of reaching for a soda or a store-bought, sweetened, artificially colored, and artificially flavored drink, liven up your water with natural flavors. Not only do you get delicious flavor, you also benefit from the intake of added nutrients.
CHOOSE YOUR FAVORITE COMBINATION |
LIQUID BASE (4 cups) Filtered water Fresh coconut water Sparkling water |
FRUIT (1 cup) Blackberries Cucumbers Grapefruit Kiwis Lemons Limes Oranges Pineapple Raspberries Strawberries Watermelon |
FRESH GREENS (½ cup chopped) Basil Cilantro Lemon verbena Mint Rosemary Sage Thyme |
OTHER Cayenne pepper Freshly grated ginger Ground cinnamon Ice, optional Jalapeño peppers Rose petals |
METHOD
Simply fill a large glass pitcher or water bottle with water and a handful of fruit or fresh herbs and set aside to infuse. Refill throughout the day.
Homemade cashew milk is one of the first recipes I teach to clients in my meal prep and reboot programs. With only three ingredients, it’s such an easy way to make sure you can always have milk on hand. Cashews are particularly great because there’s no need to strain them. For all other nuts, strain the liquid from the pulp for a smooth, and not gritty, milk. You can use this pulp for porridge or smoothies; as a flour for battering Veggie Fries (page 137); or in baking treats. The walnut-sesame combination reminds me of a healthier version of a classic Chinese dessert.
CHOOSE YOUR FAVORITE COMBINATION |
BASE (1 cup) Almonds Brazil nuts Cashews Hazelnuts Hemp seeds (½ cup) Macadamia nuts Pecans Pistachios (shelled) Pepitas (pumpkin seeds) Shredded coconut (1½ cups) Sunflower seeds Walnuts |
LIQUID filtered water (3 cups) |
SWEETNESS (1–2 tablespoons) Brown rice syrup Date(s), pitted Pure maple syrup |
OPTIONAL ADDITIONS (1 teaspoon–3 tablespoons) Cacao powder Coconut butter Coconut oil Freshly grated ginger Freshly grated nutmeg Ground cinnamon Ground turmeric + pinch freshly ground black pepper Sesame seeds |
BLACK SESAME WALNUT MILK
MAKES 3 CUPS
1 cup raw walnuts
3 tablespoons black sesame seeds
1–2 dates, pitted
6 cups filtered water
METHOD
Combine the walnuts, sesame seeds, and date(s) in a bowl. Cover with 3 cups of the filtered water and set aside at room temperature for at least 5 hours or overnight.
Rinse and drain, discarding the soaking liquid. Transfer the nuts, seeds, and dates to a blender and add the remaining 3 cups of filtered water. Blend until smooth.
Using a cheesecloth, nut milk bag, or an ultra-fine-mesh sieve, strain the nut milk, reserving the pulp. Transfer the milk to an airtight jar and store in the refrigerator for up to 5 days.
TO MAKE ICED PLANT MILK: Pour plant milk into a stainless steel ice cube tray or onto a small, rimmed baking sheet lined with parchment paper and freeze. If you choose the baking sheet option, it’s perfect for milkshakes (page 85).
TO DRY THE PULP: Preheat the oven to 170°F. Evenly spread the pulp onto a parchment paper–lined baking sheet. Bake for 2 to 4 hours, turning the mixture occasionally to ensure even drying. When dry, process into a finely ground flour for baking and store in the freezer.
NOTE: If you don’t have time to dry out the pulp, just spread it onto a parchment paper–lined baking sheet and freeze it.
This drink was always a childhood favorite of mine at the Hong Kong mom-and-pop diners known as dai pai dong. This recipe is a much healthier version, without refined sugars and condensed milk.
CHOOSE YOUR FAVORITE COMBINATION |
LIQUID (½ cup) Coffee Filtered water Plant Milk (page 82) |
FROZEN (1 cup) Ice Plant Milk Ice (page 83) Nice Cream (page 226; 1 cup) |
SWEETNESS (1–2 teaspoons) Brown rice syrup Pitted dates Pure maple syrup |
FLAVOR (¼–½ cup) Adzuki beans (cooked) Bananas Beets Nut Butter (page 40) Raw chocolate Strawberries |
CHUNKY EXTRAS Adzuki beans (cooked) Bliss Balls (page 218) Brownies (page 228) Cake (page 241) Cookies (page 231) Sweet potatoes (cooked) |
ADDITIONAL FLAVOR (¼ teaspoon) Cacao powder Freshly grated ginger Freshly grated nutmeg Ground cinnamon Ground turmeric (+ pinch freshly ground black pepper) Mint extract Vanilla extract |
RED BEAN MILKSHAKE
MAKES 1 SERVING
¼ cup cooked adzuki beans
1 cup Coconut Milk Ice (page 83)
½ cup Cashew Milk (page 82)
¼ cup chopped beet
1 date, pitted
¼ teaspoon vanilla extract
1 tablespoon large coconut flakes for topping
METHOD
Spoon half of the adzuki beans into the bottom of the glass, reserving the rest for blending into the drink. Place most of the coconut milk ice in a blender (reserving a little for the top) and blend until smooth. Add the cashew milk, the remaining beans, the beet, the date, and the vanilla and blend again until smooth.
Transfer the contents of the blender into the glass. Top with the reserved coconut milk ice and the coconut flakes and serve.
A smoothie or smoothie bowl is a perfect way to have a substantial liquid meal or snack that incorporates a rainbow of fruits and vegetables—any time of day. You can prepare smoothie packs in advance to keep in your freezer for easy grab ’n’ blend convenience. Let your smoothie pack thaw a bit before blending; you may need to add more liquid to break up the frozen fruit. But if you want a thick, scoopable meal (that is, a smoothie bowl), don’t use too much liquid. A Zoothie is a smoothie that uses zucchini as its base rather than bananas.
CHOOSE YOUR FAVORITE COMBINATION |
LIQUID BASE (1–2 cups for smoothies; ¼–½ cup for smoothie bowls) Coconut water Filtered water Freshly squeezed citrus juice Nut Milk (page 82) |
SWEETNESS (1 piece / 1 tablespoon) Brown rice syrup Pitted date Pure maple syrup |
THICKENERS (1 cup) Avocados (frozen) Bananas Butternut squash Cauliflower Mangoes Pumpkin Sweet potatoes Zucchini (cooked) |
OTHER PRODUCE (1 cup) Beets Berries Carrots Cherries Citrus Cranberries Cucumbers Kiwis Mangoes Peaches Persimmons Pineapple |
LEAFY GREENS (1 cup) Beet greens Bok choy Cabbage (¼ cup) Green leaf lettuce Kale Microgreens Romaine Spinach |
PROTEIN/FATS (1–2 tablespoons) Chia seeds Coconut oil Dark chocolate Hemp seeds Nut Butter (page 40) Nuts Plant Milk Pulp (page 83) |
OPTIONAL ADDITIONS (½ teaspoon–1 tablespoon) Cacao powder Chilies Freshly grated ginger Fresh herbs Freshly squeezed citrus juice and zest |
SPICES Ground turmeric + Freshly ground black pepper |
PERSIMMON KUMQUAT ZOOTHIE BOWL
1 cup frozen yellow summer squash
1 persimmon, peeled and quartered
½ cup kumquats
¼ cup filtered water
¼ cup Napa cabbage
1 tablespoon pure maple syrup
1 tablespoon hemp seeds
1 teaspoon ground turmeric
¼ teaspoon freshly ground black pepper
METHOD
Combine all of the ingredients in a blender and blend until smooth. Serve with a variety of fresh fruits and toppings.
TIP: To avoid the danger of a smoothie that looks like sludge, try using fruits and vegetables that are the same color.
The process of brewing your own kombucha might seem daunting, but it’s actually pretty straightforward and fun to brew your own flavors. You just need time and patience to let nature—in the form of a SCOBY (symbiotic colony of bacteria and yeast)—digest the sugars for you. I noted earlier that plastics are often used in the production of tea bags, so I recommend loose-leaf tea as a 100-percent compostable, zero-waste option. Loose-leaf teas generally come in tins; some are sold in bulk food stores.
CHOOSE YOUR FAVORITE COMBINATION |
KOMBUCHA BASE (12 ounces) |
A) UNFLAVORED (1 teaspoon) Coconut sugar Pure maple syrup Raw organic cane sugar |
B) FLAVORED WITH FRESH FRUIT JUICE (1 teaspoon) Apple Beets Berries Carrots Cherries Citrus Cranberries Freshly grated ginger Grapefruit Grapes Kiwis Mangoes Oranges Peaches Pineapple |
C) FLAVORED WITH INGREDIENTS, CHOPPED (1 tablespoon) Berries Cherries Citrus Cranberries Freshly grated ginger Kiwis Mangoes Peaches Pineapple |
D) OPTIONAL INFUSIONS Cloves Fresh basil Lavender Lemongrass Mint Vanilla bean (split) |
FIRST FERMENT
White vinegar for sanitizing
8 cups filtered water
1 cup raw organic cane sugar
4 tablespoons loose-leaf green or black tea leaves
1 cup kombucha
1 SCOBY
METHOD
First, sanitize all of your equipment by cleaning it thoroughly. Add a splash of the white vinegar to a heatproof jar. Seal the jar and shake vigorously until frothy. Rinse with boiling water and then set aside to air dry.
Bring 2 cups of the filtered water to a boil and pour it into a teapot. Add the sugar and tea leaves and stir until the sugar dissolves. Set aside to steep for 10 minutes.
Strain the sweetened tea into the prepared jar and compost the tea leaves. Add the rest of the water to the jar and set aside to cool completely.
Carefully wash your hands using a fragrance-free bar soap (be sure not to use hand sanitizer or antibacterial soap, as they will harm the bacteria in the SCOBY) and make sure there is no soap residue on your hands. Add the kombucha and SCOBY to the jar.
Cover the jar with cheesecloth or a linen napkin and secure it with a rubber band or string. Set aside to ferment in a cool, dark, and well-ventilated spot for 7 to 12 days; try not to move the jar.
After 7 days, use a ceramic or wooden spoon to taste for sweetness; if it’s too sweet, keep fermenting for another day or two (the cooler the temperature, the longer it will take to ferment, and the longer it ferments, the less sweet it will be).
During the fermentation process, a new SCOBY will form. Remove the mother and baby SCOBY, along with 1 cup of the kombucha to make another batch. Store the kombucha for the next batch in an airtight jar in a cool, dark place.
Divide the rest of the first-ferment brew into 12-ounce bottles, leaving 2-inches of air space from the top of each, for the second fermentation process. The second ferment promotes carbonation.
SECOND FERMENT: A, B, C, OR D (PER 12 OUNCES)
METHOD
Add the desired additions from A, B, or C (plus something from D if desired) to each bottle and tightly cover the bottles. Store at room temperature for 2 to 5 days; open the lid of each bottle once a day to release the gases and “burp” them, so they don’t explode.
Drink ¼-cup shots of the kombucha throughout the day before meals and after dinner to aid in digestion.
NOTE: A SCOBY should never be moldy or mushy or have dark spots. It should be a whitish color and should feel like fresh calamari. Store your SCOBY with 1 cup kombucha in an airtight jar in a cool, dark (but not refrigerated) place. The more often you brew your own kombucha, the more SCOBY babies you will have. Gift these in glass jars to friends or family so they can join in on the fun too!
CONCORD GRAPE
24 ounces First-Ferment Kombucha (page 88)
2 teaspoons Concord grape juice
SOUR CHERRY AND CRANBERRY
24 ounces First-Ferment Kombucha (page 88)
1 teaspoon sour cherry juice
1 tablespoon cranberries
LEMONGRASS GINGER
24 ounces First-Ferment Kombucha (page 88)
1 tablespoon freshly grated ginger
1 fresh lemongrass stem
A fresh green juice or smoothie either first thing in the morning or before a meal will give your body a natural boost and plenty of health benefits. This flood of raw nutrition—in the form of highly concentrated vitamins, minerals, and enzymes—quickly enters the bloodstream and allows your body to maximize all of the nutritional benefits. By drinking the juice and skipping the fiber, you’re also letting your gut temporarily rest and repair. Keeping a ratio of 80 percent vegetables to 20 percent fruit helps you avoid blood sugar spikes and helps maintain satiety. Making your own green juice gives you flexibility in taste and the benefit of optimal nutritional value, and it’s more cost effective, too! If you don’t have a juicer, blend the ingredients together and strain out the pulp, just as you would with nut milk.
CHOOSE YOUR FAVORITE COMBINATION |
BASE (3 cups) Apples Carrots Cucumbers Pineapple Watermelon |
VEGETABLES (1–2 pieces) Beets Celery Fennel |
LEAFY (4 cups) Chard Collards Kale Lettuce Spinach |
FRUIT (1–2 pieces) Apples Berries Grapefruit Grapes Kiwis Lemons Mangoes Oranges Pears |
ADDITIONS (¼ cup chopped) Fresh basil Fresh cilantro Freshly grated ginger Fresh mint Jalapeño peppers |
ROMAINE HOLIDAY
MAKES 2 SERVINGS (3 CUPS)
4 cups romaine lettuce, roughly chopped
2 green apples, peeled and roughly chopped
1 zucchini, peeled and roughly chopped
1 cup spinach, roughly chopped
¼ cup roughly chopped fresh basil
1 celery stalk, roughly chopped
½ lime, peeled and roughly chopped
METHOD
Extract the ingredients through a juicer. Serve.
Savory blends are really just smoothies without fruit. On the plane rides home to Hong Kong during holiday breaks in my college years, I’d often order a V8 vegetable and fruit drink for a good in-flight vitamin boost during those long-haul trips. Spicy drinks stimulate blood circulation and digestion.
CHOOSE YOUR FAVORITE COMBINATION |
BASE (1–2 cups) Cucumbers Filtered water Tomatoes Watermelon |
THICKENERS (1 cup) Avocados (frozen) Butternut squash Cauliflower Pumpkin Sweet potatoes Zucchini (cooked) |
FLAVORS (½ cup) Beets Carrots Celery Cucumbers |
LEAFY (1 cup) Cabbage (½ cup) Kale Romaine Spinach Sweet potato leaves |
PROTEIN/FATS (1–2 tablespoons) Beans (cooked) Chia seeds Hemp seeds |
ADDITIONS (½ teaspoon–1 tablespoon) Chili peppers Fresh herbs Freshly grated ginger Garlic Onion Salt + freshly ground black pepper Spices |
SPICY MARY
MAKES 1 SERVING
3 tomatoes
1 cup cooked butternut squash
1 cup romaine lettuce
2 celery stalks
1 red chili pepper
1 tablespoon hemp seeds
½ golden beet, thinly sliced
Salt to taste
Freshly ground black pepper to taste
METHOD
Combine the tomatoes, butternut squash, romaine lettuce, 1 of the celery stalks, the chili pepper, hemp seeds, and almost all of the beet slices in a blender and blend until smooth. Season with the salt and black pepper and serve, garnished with the remaining celery stalk and beet slices.