This simple approach of popping a little organic apple cider vinegar with its mother in some good-quality water can never be underestimated as a great way to wake up and enliven your system in the morning; it is very inexpensive and you’ll actually start to crave that sharpness after making it part of your daily routine. As an alternative, you could use some fresh organic lemon or organic lime juice instead.
Serves: 1
2 cups filtered water, room temperature
2 tsp apple cider vinegar
Stir the water and apple cider vinegar together and drink.
calories 2.1 | 0g total fat (0g saturated fat, 0g trans fat) | 0mg cholesterol
19.5mg sodium | 0.1g total carbohydrate (0g dietary fiber, 0g total sugars, -g added sugars)
0g protein | 0mcg vitamin D | 14.9mg calcium | 0mg iron | 7.3mg potassium
This is the ultimate multivitamin for our bodies and it is so cheap and delicious, and also easy to make. Bone broth contains collagen, gelatin, glucosamine, calcium, magnesium, potassium, and a whole lot more, including good healthy fats. Try making about 5 quarts of broth a week, and drink it straight or use it for the base of soups and other meals. Beef broth can be strong for some, so you may want to start with chicken broth instead.
Serves: 1
1½ cups Beef Bone Broth
1 Tbsp coconut oil or good-quality animal fat
1 to 2 pinches of sea salt, to taste
½ tsp lemon juice or apple cider vinegar (optional)
Heat the broth in a saucepan until just simmering and stir in the oil. Add the salt and lemon juice (if using) to taste.
Pour the broth into a mug and serve.
calories 20.6 | 0g total fat (0g saturated fat, 0g trans fat) | 0mg cholesterol
475.7mg sodium | 0.6g total carbohydrate (0g dietary fiber, 0.5g total sugars, -g added sugars)
4.7g protein | 0mcg vitamin D | 14.7mg calcium | 0.8mg iron | 442.8mg potassium
Pete is a huge fan of herbal tea and chamomile, in particular. This tea is a great nightcap at the end of dinner. Chamomile has a very calming effect on the nervous system and it helps to gently prepare you for sleep. Of course you can also can use it in the daytime when stressful situations arise.
Serves: 1
2 tsp dried chamomile
Fill a mug with boiling water.
Stir in the chamomile and allow to infuse for 3 minutes. Strain and serve.
calories 2.4 | 0g total fat (0g saturated fat, 0g trans fat) | 0mg cholesterol
2.4mg sodium | 0.5g total carbohydrate (0g dietary fiber, 0g total sugars, -g added sugars)
0g protein | 0mcg vitamin D | 4.7mg calcium | 0.2mg iron | 21.3mg potassium
Chicory tea is a wonderful alternative to caffeinated coffee or black tea, and has been used for centuries as a medicinal ingredient. Chicory has anti-inflammatory properties, as well as aiding in gut health and helping with constipation. It has even shown promising signs of helping those with osteoporosis.
Serves: 1
2 tsp dried chicory root
Fill a mug with boiling water.
Stir in the dried chicory root and leave to infuse for 3 minutes. Strain and serve.
calories 6.7 | 0g total fat (0g saturated fat, 0g trans fat) | 0mg cholesterol
14.2mg sodium | 1.6g total carbohydrate (0.1g dietary fiber, 0.8g total sugars, -g added sugars)
0.1g protein | 0mcg vitamin D | 10.9mg calcium | 0.1mg iron | 27.1mg potassium
This beautiful tea is a favorite not only for its great taste but also for its medicinal qualities. Dandelion contains calcium, is high in vitamin K, helps the liver, is high in antioxidants, and can help fight skin infections. Enjoy the tea plain or add your favorite milk of choice like macadamia or hemp.
Serves: 1
2 tsp dried dandelion tea leaves
Fill a mug with boiling water.
Stir in the dried dandelion leaves and infuse for 3 minutes. Strain and serve.
calories 0 | 0g total fat (0g saturated fat, 0g trans fat) | 0mgcholesterol
9.5mg sodium | 0g total carbohydrate (0g dietary fiber, 0g total sugars, -g added sugars)
0g protein | 0mcg vitamin D | 7.1mg calcium | 0mg iron | 0mg potassium
Fish tea might seem like a really strange idea, but it is actually a light, refreshing beverage and also very nourishing on so many levels. I encourage you to give this quick recipe a try. You’ll be pleasantly surprised by the flavor.
Serves: 1
1½ cups Fish Broth
1 Tbsp coconut oil or good-quality animal fat
Sea salt
½ tsp lemon juice or apple cider vinegar (optional)
Heat the broth in a saucepan until just simmering. Stir in the oil and season with salt to taste.
Add some lemon juice or vinegar (if using).
Pour the broth into a mug and serve.
calories 180.6 | 15.7g total fat (11.7g saturated fat, 0g trans fat) | 0mg cholesterol
1309mg sodium | 1.5g total carbohydrate (0g dietary fiber, 0.3g total sugars, -g added sugars)
7.3g protein | 0mcg vitamin D | 110.4mg calcium | 0.8mg iron | 316.6mg potassium
Honeybush tea is a favorite of South Africans along with its cousin plant, rooibos. The leaves come from a shrub with a honey-like scent that gives the plant and this tea its sweet-sounding name. The flavor of the tea is floral, lightly roasted, and similar to honey. Honeybush is known to calm coughs, help with menopausal systems, and decrease blood sugar. If you can’t find honeybush, try some rooibos instead.
Serves: 1
2 tsp dried honeybush or rooibos tea leaves
Fill a mug with boiling water.
Stir in the honeybush tea leaves and allow to infuse for 3 minutes. Strain and serve.
calories 0 | 0g total fat (0g saturated fat, 0g trans fat) | 0mg cholesterol
9.5mg sodium | 0g total carbohydrate (0g dietary fiber, 0g total sugars, -g added sugars)
0g protein | 0mcg vitamin D | 7.1mg calcium | 0mg iron | 0mg potassium
Dave Asprey from Bulletproof Coffee created a worldwide phenomenon with his approach to coffee by adding in good-quality fat, and of course using the most premium coffee beans. We pay respect to the idea and use the foundational principles behind it to add even more healthy fat, which can help fuel the brain and body.
Serves: 1
1 cup (approximately 8 oz) hot black coffee, strong black tea, or herbal tea of your choice
1 Tbsp coconut oil
1 Tbsp MCT oil or 1 Tbsp organic grass-fed butter
Sweetener (such as stevia, monk fruit [lo han kuo], or xylitol), to taste (optional)
Ground cinnamon, to taste (optional)
Place the coffee, coconut oil, MCT oil, and sweetener of your choice (if using) in a blender and blend for 10 seconds or until the mixture becomes pale in color. Pour into a coffee cup or latte glass, sprinkle a little cinnamon over the top, and serve.
calories 241.7 | 27.5g total fat (24.5g saturated fat, 0g trans fat) | 0mg cholesterol
7.2mg sodium | 1.2g total carbohydrate (0.3g dietary fiber, 0g total sugars, -g added sugars)
0g protein | 0mcg vitamin D | 6.6mg calcium | 0.1mg iron | 90.5mg potassium
Mushrooms are quickly becoming the darling of the health world because of their medicinal properties, and people are now incorporating them into their diets as part of a daily health regimen. A wonderful way to do so in a whole-food form is to simply simmer mushrooms in some good-quality water and let the flavors develop into a delicious tea.
Serves: 1
1½ cups Mushroom Broth
1 Tbsp coconut oil or good-quality animal fat
Sea salt
Heat the broth in a saucepan until just simmering. Stir in the oil and season with salt to taste.
Pour the broth into a mug and serve.
calories 211.6 | 13.7g total fat (11.3g saturated fat, 0g trans fat) | 0mg cholesterol
196.2mg sodium | 21.7g total carbohydrate (6.5g dietary fiber, 1.5g total sugars, -g added sugars)
2.4g protein | 0.6mcg vitamin D | 34mg calcium | 3.4mg iron | 356.6mg potassium
Pete has been consuming bone broths on a daily basis for the past 10 years. He decided to take this broth to another level with the added flavor of turmeric, along with ginger, lemon juice, black pepper, and some sea salt. Play with different herbs and spices to see what you like, and feel free to add a clove of chopped garlic along with some MCT oil for richness and to get extra good fats into your body.
Serves: 1
1½ cups Chicken Bone Broth (you can substitute beef, fish, or pork bone broth)
½ tsp finely grated ginger
½ tsp finely grated turmeric or ¼ tsp ground turmeric
¼ tsp finely grated garlic
½ to 1 tsp lemon juice, or enough to taste
1 Tbsp coconut oil or good-quality animal fat
Sea salt and freshly ground black pepper
Heat the broth in a saucepan until just simmering. Stir in the ginger, turmeric, garlic, lemon juice, and oil. Season with salt and pepper to taste.
Pour the broth into a mug and serve.
calories 207.6 | 18g total fat (12.6g saturated fat, 0.1g trans fat) | 3.9mg cholesterol
668.1mg sodium | 3.1g total carbohydrate (0.3g dietary fiber, 0.8g total sugars, -g added sugars)
8.2g protein | 0.1mcg vitamin D | 20mg calcium | 1.2mg iron | 348.2mg potassium
One of the wonderful ingredients in seaweed and sea vegetables is iodine. For this reason, you should try to eat seaweed a few times a week—plus, it’s delicious. Make this wonderful tea to enjoy straight up or to use as a base for tasty soups.
Serves: 1
1½ cups Fish Broth (you can substitute chicken broth)
1 Tbsp dried wakame seaweed
½ tsp tamari or coconut aminos
1 Tbsp coconut oil or good-quality animal fat
Sea salt or more tamari to taste
Place the broth in a saucepan. Stir in the wakame.
Place over medium heat, bring to a simmer, then turn down to low and gently simmer for 15 minutes for the seaweed to expand and infuse. Stir in the tamari and oil. Add a little salt to taste.
Pour the broth into a mug and serve.
calories 257.6 | 15.7g total fat (11.7g saturated fat, 0g trans fat) | 0mg cholesterol
3343.9mg sodium | 14g total carbohydrate (12g dietary fiber, 0.8g total sugars, 0g added sugars)
13.3g protein | 0mcg vitamin D | 350mg calcium | 5.1mg iron | 1754.8mg potassium
One of the first stocks Pete learned to cook as a young chef was a simple vegetable stock. Even though it doesn’t have the same flavor profile of chicken or beef broth, it can be very beneficial in cooking as it can be the base for vegetable purees and for poaching vegetables. For anyone who chooses to not eat meat or seafood, vegetable, mushroom, and seaweed broths are great alternatives.
Serves: 1
1½ cups Vegetable Broth
1 Tbsp coconut oil or good-quality animal fat
Sea salt
Pinch of ground turmeric (optional)
Heat the broth in a saucepan until just simmering. Stir in the oil. Season with some salt to taste and turmeric, if desired.
Pour the broth into a mug and serve.
calories 175.6 | 15.1g total fat (12.4g saturated fat, 0g trans fat) | 0mg cholesterol
224.9mg sodium | 9.3g total carbohydrate (2.8g dietary fiber, 3.1g total sugars, -g added sugars)
1.8g protein | 0mcg vitamin D | 50.1mg calcium | 1.3mg iron | 341mg potassium
