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Lifestyle

Homemade Raw Dog Food: A Comprehensive Guide

11/15/2024

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Feeding your dog a homemade raw diet can enhance their health and energy by providing whole, nutrient-dense ingredients tailored to their biological needs. Here's an adaptable recipe and practical guidance for a balanced raw diet based on principles of quality, variety, and species-appropriate nutrition.
​
Disclaimer: While raw feeding has many benefits, it’s crucial to work with a veterinarian or canine nutritionist to ensure a balanced diet tailored to your dog's needs.

Health Benefits of a Raw Diet

  1. Improved Digestion: Raw diets are easier for many dogs to digest, thanks to their natural enzymes and the absence of artificial fillers commonly found in kibble. These enzymes can reduce gastrointestinal upset and improve stool quality.
  2. Enhanced Nutrient Absorption: Raw foods retain their full spectrum of nutrients, which can degrade during high-heat processing (as seen in kibble). This ensures dogs receive optimal amounts of vitamins, minerals, and enzymes.
  3. Healthier Skin and Coat: The high omega-3 fatty acid content in raw diets (especially with fish or fish oil supplementation) promotes a glossy coat and reduces skin irritations.
  4. Stronger Immune System: Antioxidants from raw vegetables and fruits help combat oxidative stress, while unprocessed proteins support robust immune functions.
  5. Improved Dental Health: Chewing raw meaty bones naturally cleans teeth and strengthens gums, reducing plaque and tartar buildup.
  6. Weight Management: A raw diet’s high protein and fat content, combined with low carbohydrates, supports lean muscle mass and a healthy weight.
  7. Increased Energy Levels: Dogs fed a raw diet often exhibit higher energy and vitality, likely due to balanced blood sugar levels and superior nutrition.

The benefits of raw feeding stem from supporting the body’s innate ability to heal and maintain balance. By providing biologically appropriate food:
  • Inflammation is Reduced: Processed diets with fillers, grains, and synthetic additives can trigger chronic inflammation.
  • Gut Microbiome is Balanced: Raw diets promote beneficial gut bacteria, essential for immunity and nutrient absorption.
  • Toxin Load is Minimized: Avoiding artificial preservatives and additives reduces the strain on detoxification organs like the liver.

While raw feeding has many benefits, safety and balance are crucial:
  1. Food Safety: Use high-quality, human-grade ingredients to minimize the risk of pathogens. Practice safe handling and proper storage.
  2. Balance Over Time: Ensure your dog’s diet includes appropriate proportions of muscle meat, bones, and organs, along with plant-based nutrients.
  3. Veterinary Guidance: Consult a holistic or integrative veterinarian to tailor the diet to your dog’s specific needs, especially for puppies or dogs with health conditions.

The Foundation of Raw Dog Food

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Core Ingredients
1. Meat (60-75% of the diet): Muscle meat, organ meat, and raw edible bones form the bulk of a dog’s diet..
  • Protein sources should be wild-caught or pasture-raised meeting true regenerative practice standards for the health of your pet and Earth.
Chicken
Turkey
Beef
Lamb
Venison
Rabbit
Eggs (Raw yolk)
Sardines
 Tripe
Buffalo
Venison
Grouse
Elk
Quail
Bison
Salmon
Emu
Perna Mussels
Pheasant
Cod
2. Vegetables (10-20% of the diet): A variety of properly prepared (e.g., lightly steamed) vegetables and plant parts ensures fiber, vitamins, and minerals.
Green beans
Broccoli
Zucchini
Peas
Carrots (steamed)
Bell Peppers
Spinach
Pumpkin (unsweetened, baked)
Squashes (baked)
Sweet Potato (baked)
Red or Yellow
​Bell Peppers

Chard
Endive
Eggplant
Kelp
Endive
Cucumber
Celery
Cabbage (saute)
Escarole
Radicchio
Parsnips
Fennel
Cilantro
Parsley
Brussel Sprouts
Broccoli Sprouts
Arugula
Dandelion
Okra
Asparagus
Jicama
Jerusalem Artichoke
Cherry Tomatoes
Sunflower Seeds
Pumpkin Seeds
Brazil Nut
Beetroot
Nori
Cauliflower
How to prepare each vegetable
Learn more about cruciferous vegetables
3. Fruits (5-10% of the diet): Natural sweetness and antioxidants come from fruits in small amounts.
Blueberry
 Apple
Papaya
Plum
Raspberry
Pear
Watermelon
Cantaloupe
Avocado
Green Bananas
Blackberry
Mulberry
Strawberry
Pomegranate
Pineapple
Cranberry
Coconut
Kiwi
Mango
Peach
4. Fat (10-30% of the diet): Sourced from meat and supplemented seasonally if needed. Most of the fat is from the meat. In nature, this would vary by season - more in the fall, less in the spring.

Sample Recipe: For a 45-Pound Dog

Daily Portion: Approx. 1.25-1.5 pounds (2.5-3% of body weight)
Split into two meals.

​Ingredients (Daily Portion)​
1. Muscle Meat, Organ Meat, and Bone Meal (80% of meal):
  • Example: Ground chicken, ground beef, ground turkey, raw eggs
  • Amount: 12-16 ounces
2. Vegetables (10% of meal): Canned or homecooked pumpkin, lightly steamed carrots and broccoli.
  • Amount: ½ cup or 1-1.5 ounces
3. Fruits (5% of meal): Finely chopped or pureed apple or blueberries.
  • Amount: ⅛ cup.
4. Cod Liver Oil: For omega-3s and vitamin D.
  • Amount: 500 mg.
5. Supplements (1-2x weekly):​​​
  • Probiotics or digestive enzymes.
  • Mushroom Blend: For immune support.
  • Pinch of Sea Salt or Himalayan Salt.
  • Kelp Powder
  • Ubiquinol
  • Olive Leaf Extract
  • Chlorella
  • ​Glutathione
  • SAMe
  • Milk Thistle
  • L-theanine.
  • Ashwagandha
  • Bacopa
  • Rhodiola
  • Carnosine
Cod Liver Oil
Mushroom Blend
Probiotics/Enzymes
Pet MatRx Bundle: Thrive
6. Optional Add-Ins:
  • Egg: 1 whole raw egg (including shell for calcium, crushed).
  • Fish: 1-2 ounces of raw, oily fish (e.g., sardines) 2-3 times weekly for omega-3s.​

​Preparation Instructions:
  1. Grind and Combine: Process a whole chicken (including skin, bones, and organs). Ensure the chicken is ground twice to achieve a fine, safe bone meal.  Mix with vegetables, fruits, and supplements evenly.
  2. Portion and Store: Divide into daily servings in airtight Pyrex containers. Freeze quickly and thaw before use.
Purchase Pyrex: amazon

Tips for Success

  1. Rotate Proteins Regularly: To maintain a balanced diet and prevent nutrient deficiencies, vary the protein source weekly. Options include beef, lamb, turkey, venison, sardines, and eggs. Rotation also keeps meals more appealing to your dog.
  2. Prioritize High-Quality Ingredients: Select meat that is pasture-raised, organic, or wild-caught whenever possible. This ensures optimal nutrition and minimizes exposure to harmful chemicals.
  3. Store Properly for Freshness: Prepare large batches and freeze the food in small, airtight portions, like Pyrex containers, with minimal air exposure. This preserves nutrients and freshness. Ensure the food is frozen quickly and evenly.
  4. Avoid Cooking Bones: Cooking bones makes them brittle, which can lead to splintering and pose a choking or internal injury hazard. For vegetables, light steaming enhances digestibility without significant nutrient loss.
  5. Adjust Portions Based on Your Dog’s Needs: Monitor your dog’s weight and stool consistency to determine the correct portion size. Active dogs or growing puppies may require more food. Puppies, for example, often need up to twice the amount an adult dog would eat. An adult dog's daily portion can vary widely depending on the activity level, metabolism, and epigenetics. It can range between 2 and 5 cups of homemade food per day. It is normal for a puppy to have 4-6 bowel movements per day until six months old. 
  6. Incorporate Supplements as Indicated: Add a pinch of Himalayan or sea salt weekly for flavor and minerals. Use probiotics, digestive enzymes, and a mushroom blend for additional health benefits. Cod liver oil provides essential omega-3 fatty acids.
  7. Be Mindful with Fruits and Vegetables: Frozen produce is a convenient and nutrient-rich option. Limit raw cruciferous vegetables (e.g., broccoli, cabbage) unless steamed, as they can interfere with thyroid function when consumed in excess, particularly with an iodine deficiency.
  8. Transition Gradually: Introduce raw food over 7-10 days to avoid digestive upset. Start with small portions mixed into the current diet, increasing the ratio daily.
  9. Avoid Dangerous Foods: Never include cooked bones, onions, garlic, macadamia nuts, or chocolate. These can be toxic or harmful to dogs.
  10. Observe and Adapt: Watch for signs of imbalance such as loose stools, lethargy, or coat changes. Adjust the diet or consult a veterinarian familiar with raw feeding if issues arise.
​
This holistic approach to raw feeding supports your dog's overall health, from improved digestion to shinier coats. For tailored advice, work with a veterinarian or animal nutritionist specializing in raw diets.

The Ideal Meat Grinder for Raw Dog Food Prep: Weston Meat Grinder

When preparing high-quality raw dog food at home, having the right tools ensures efficiency, safety, and precision. The Weston Meat Grinder is an excellent choice for anyone dedicated to creating nutritious meals for their pets. Here's why it stands out:

​
Unmatched Power and Efficiency
  • Powerful Motor: The 3/4 HP, 560-watt air-cooled motor is permanently lubricated, making it capable of continuous grinding without overheating. This feature is perfect for grinding bulk quantities, ensuring you can process enough meat for weeks of meals in one session.
  • Speed: With a rifled-head design and offset throat, the grinder processes 6-9 pounds of meat per minute, saving you time while maintaining consistent results.

Durable and User-Friendly Design
  • Quiet and Robust: Designed for quiet operation, the Weston Meat Grinder is built with rugged durability to handle hundreds of pounds of meat with ease.
  • Precision Accessories: Includes coarse and fine stainless steel plates and a grinder knife, giving you flexibility in texture for ground meat, organs, and bone meal.

Versatility for All Your Needs
  • Sausage Making: The included sausage stuffer kit with four funnel sizes makes it easy to create custom snacks like pepperoni sticks.
  • Auger-Grabbing Stomper: Ensures safety and efficiency by helping to process meat through the grinder effortlessly.
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Purchase: Amazon
Why It’s Perfect for Raw Dog Food Preparation
Grinding a whole chicken—including bones and organs—can be daunting with less powerful equipment. The Weston Meat Grinder prevents jams, while its speed minimizes prep time. Bones are ground efficiently into fine, digestible meal suitable for dogs, ensuring you meet their nutritional needs with ease.
​
For pet owners who prioritize their pets' health, the Weston Meat Grinder delivers unmatched reliability, convenience, and durability.

references

Royal, Barbara, and Anastasia Royal. The Royal Treatment. Simon and Schuster, 25 June 2013.

Habib, Rodney, and Karen Shaw Becker. The Forever Dog. Harper Paperbacks, 12 Oct. 2021.

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Paleo Cinnamon Protein Bread

10/6/2024

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Picture
Prep time: 10 minutes
Total time: 40 minutes
8-10 slices

  • 2 cups blanched almond flour
(not almond meal)
  • 2 Tbsp coconut flour
  • 2 scoops Perfect Supplements Collagen
  • ½ tsp sea salt
  • 1 tsp baking soda
  • ¼ cup flaxseed meal 
  • 5 eggs and 1 egg white whisked together
  • 1½  tsp raw Dr. Mercola's apple cider vinegar or lemon juice
  • 2 Tbsp maple syrup 
  • 2 Tbsp coconut oil (extra to grease pan)
  • 1 Tbsp cinnamon
  • ⅓ cup crushed pecans or walnuts
  • Optional addition: 1 tsp maca powder

  • 8 x 4 loaf pan
  • Parchment paper
  • Two mixing bowls

  1. Preheat oven to 350ºF, grease loaf pan with coconut oil, and line with parchment paper.
  2. In a mixing bowl, combine almond flour, coconut flour, Bone Broth Protein, sea salt, baking soda, flaxseed, and cinnamon.
  3. In another mixing bowl, whisk together eggs and egg white. Add in maple syrup, apple cider vinegar, and coconut oil.
  4. Add wet ingredients to dry, stirring to remove any lumps.
  5. Pour batter into your prepared loaf pan and top with crushed pecans.
  6. Bake for 30-35 minutes, or until a toothpick inserted into center of loaf comes out clean.
  7. Once done, remove from oven and let cool for 5 minutes before serving.
  8. To store for later, wrap in parchment paper and store in the refrigerator for up to a week.

Collagen Peptides are an easy way to increase the nutrient density of any recipe! Turn everything from smoothies to baked goods into anti-aging, gut-healing superfoods with just one flavor-free scoop.
Purchase: Perfect Supplements Collagen (save 10% w/ the code joe10)
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Bone Broth

9/2/2024

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3 quarts
 35 minutes

  • 3-4 pounds beef marrow and knuckle bones
  • 2 pounds meaty bones such as short ribs
  • 1/2 cup raw Dr. Mercola's apple cider vinegar
  • 4 quarts filtered water
  • 3 celery stalks, halved
  • 3 carrots, halved
  • 3 onions, quartered
  • Handful of fresh parsley
  • Sea salt

  1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
  2. Add more water if needed to cover the bones.
  3. Add the vegetables bring to a boil and skim the scum from the top and discard.
  4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
  5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
  6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
  7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.
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supergreen paleo pancakes

3/10/2024

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25-30 minutes
8 pancakes

  • ½ cup almond flour
  • ⅓ cup tapioca flour
  • ¼ cup coconut flour
  • 4 large eggs
  • ¼ cup almond or coconut milk
  • 2 scoops Catie's Organic Greens
  • 1 tsp pure organic vanilla extract
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • Coconut oil to coat frying pan
Toppings
  • 1-2 kiwis, sliced
  • 2 cups blueberries
  • 1 Tbsp maple syrup 
  • Additional maple syrup for serving (optional)

  • Frying and saucepan
  • Blender or bowl and whisk

  1. Place almond (or coconut) milk, eggs, and vanilla in a blender or large bowl. Add Catie's Organic Greens and pulse or whisk until blended. Add remaining dry ingredients and blend/whisk until smooth (you may have to scrape down flours from sticking to the side of the blender). 
  2. Heat saucepan on medium heat and add 1 Tbsp maple syrup with blueberries. Stir frequently until the blueberries begin to break down. Gently press on some of the berries to release the juice, then continue to cook for 4-5 minutes until the juices have thickened. Remove from heat.
  3. Heat frying pan on medium-high and add coconut oil.
  4. Add dollops of batter roughly 3 inches in diameter. Cook for 2-3 minutes on one side, then 1-2 minutes after flipping.
  5. Top with sliced kiwi, smashed blueberries sauce, and additional maple syrup if desired.
  6. Serve immediately.
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Mini Paleo Pizza Sliders

2/18/2024

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45 minutes
3-6 servings

Mini Pizza Crusts
  • 2 1/4 cups blanched almond flour 
  • 2 Tbsp coconut flour
  • ½ teaspoon baking powder
  • 3 tsp dried Italian herbs (Oregano, Thyme, etc.)
  • ½ tsp sea salt
  • 3 large eggs
  • 2 Tbsp olive oil
Toppings
  • 1 cup sliced butternut squash
  • 2 thinly sliced 100% Grass Fed Beef Sticks (this is your “pepperoni”)
  • 1 cup thinly sliced mushrooms
  • 1 cup gluten-free, organic pizza sauce
  • Chopped fresh basil, divided

  • Large mixing bowl
  • Cutting board and knife
  • Baking pan and sheet
  • Dough roller (optional)

  1. Preheat your oven to 350ºF and line a baking sheet with parchment paper.
  2. Add all of your dry ingredients to your large mixing bowl and combine. 
  3. In a separate bowl, whisk your eggs and oil until a frothy mixture develops.
  4. Now combine the wet and dry ingredients until your dough forms.
  5. Now shape a small piece of dough (you should have enough dough for roughly 6 mini crusts) into a ball and either shape and flatten it into a small crust with your hands, or place another piece of parchment paper on top of your dough ball and roll it flat with your dough roller.
  6. Repeat until all of your crusts are formed.
  7. Bake the crusts for 15-20 minutes until they darken slightly. 
  8. While the crust is baking, thinly slice your butternut squash into small squares. 
  9. Chop your mushrooms, and thinly slice your Beef Sticks.
  10. When your crusts are done, remove them from the oven and top with your pizza sauce, then layer on your veggies, starting with your sliced butternut squash. 
  11. Sprinkle half of your fresh basil on top, then bake for another 10 to 15 minutes.
mini_paleo_pizza_sliders.docx
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Maple Vanilla Protein Donuts

2/8/2024

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30 minutes
6 donuts

Donuts
  • 1 cup paleo baking flour mix (Almond, Arrowroot, Coconut, Tapioca)
  • 2 scoops Perfect Supplements Collagen
  • ½ tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • ¼ cup maple syrup
  • ¼ cup melted coconut oil
  • ¼ cup almond milk
  • 1 ripe banana, mashed
Icing (Optional)
  • ½ scoop Perfect Supplements Collagen
  • 2 Tbsp maple syrup
  • 2 Tbsp almond milk
  • 1 tsp vanilla extract

  • 6-cavity donut pan
  • Small, medium, and large bowl
  • Mixing spoons

  1. Preheat the oven to 350ºF. Grease a 6-cavity donut pan. 
  2. In a medium bowl, mix together the paleo baking flour, vanilla, collagen, baking soda, and cinnamon. Set aside.
  3. In a large bowl, combine the mashed banana, coconut oil, maple syrup, and almond milk.
  4. Add the dry ingredients to the wet ingredients and mix together until a dough begins to form. 
  5. Carefully spoon the dough into the donut pan. Spread evenly. Bake for 12 minutes.
  6. Optional: While the donuts bake, begin to prepare the icing. In a small bowl, mix together the vanilla whey, maple syrup, and almond milk.
  7. Optional: Let donuts cool before carefully dipping into the icing mixture.
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Raw chewy superfood cookies

1/29/2024

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Picture
15 minutes
10-20 cookies

  • 1 cup unsalted creamy almond butter
  • ⅓ cup maple syrup
  • 1 scoop Catie's Organic Greens
  • ½ cup coconut flour
  • Optional: raspberries (or other berries) for topping/garnish

  • Baking sheet
  • Mixing bowl

  1. Line a baking sheet with parchment paper. 
  2. In a mixing bowl, add almond butter, maple syrup, Organic Supergreens, and coconut flour. Use a rubber spatula to fold until well incorporated and thickened. Cover bowl and freeze for 15-20 minutes.
  3. Remove from freezer and, using a cookie scoop, scoop and drop balls onto a baking sheet, making sure they’re evenly spaced. 
  4. Using a fork, flatten cookies to desired thickness. 
  5. Transfer back to the freezer to chill for 20-30 minutes, until desired firmness. 
  6. Serve with a raspberry, goji berries, or any other small berry for garnish.
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Adaptogenic Milk

1/11/2024

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8-9 ounces
30 minutes

  • 8-9 oz. milk or milk alternative
  • 1/4 tsp. organic ashwagandha root powder
  • 1/4 tsp. organic chaga mushroom powder
  • 1/8 tsp. organic star anise pod powder
  • 1/8 tsp. organic cassia cinnamon powder
  • 1/8 tsp. organic cardamom powder
  • Pinch of organic nutmeg powder
  • Raw, local honey, to taste
  • Organic pink peppercorns (crushed)

  1. Pour preferred milk into a saucepan and add ashwagandha and chaga powders.
  2. Set burner to medium-low, and let gently simmer for 20 minutes.
  3. Transfer into a blender.
  4. Add remaining herbal powders and honey.
  5. Blend on high for about 30 seconds.
  6. Pour the whipped milk into your favorite mug and garnish with freshly cracked pink peppercorns.
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Chai Collagen Bliss Balls

1/6/2024

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Picture
30 minutes 
10 - 15 bites

  • 1 cup almond flour
  • 2 scoops Perfect Supplements Collagen
  • 12 Medjool dates, pitted
  • 1/4 cup almond milk
  • 1 tablespoon raw honey or maple syrup
  • ¼ cup shredded coconut (plus extra for rolling)
  • 1 teaspoon pure organic vanilla extract
  • 1/4 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon Chinese five spice
  • 1/4 teaspoon cloves
  • 1/4 teaspoon allspice

  • Food processor
  • Large bowl for mixing dry ingredients

  1. Add almond flour, protein powder, shredded coconut, salt, and spices to your large bowl and mix well.
  2. Add dry ingredients to your food processor, then add wet ingredients.
  3. Pulse until the mix becomes a crumbly texture, yet holds together when you press it between your fingers.
  4. Roll mixture into small balls, then (optional) roll into shredded coconut or even crushed nuts of your choice.
  5. Place on a plate and let set in the fridge for 15 minutes before serving.

Collagen Peptides are an easy way to increase the nutrient density of any recipe! Turn everything from smoothies to baked goods into anti-aging, gut-healing superfoods with just one flavor-free scoop.
Purchase: Perfect Supplements Collagen
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Roasted Dandelion Mocha

3/3/2019

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Picture
Image by Wikimedia Commons
1-3 Servings
5 min. prep time
30 min. cook time


  • 3-4 cups Biocera or filtered water
  • 3-4 T Roasted dandelion root
  • 1 T Raw cacao nibs or cacao chocolate
  • 1 T Raw ghee, butter or coconut oil
  • ½ T cinnamon chips
  • ½ tsp cardamom pods
  • ¼ tsp clove root
  • ½ cup coconut milk or substitute
  • 1 T stevia or choice sweetener (i.e. raw honey, maple syrup, etc)
  • ½ tsp vanilla extract A dash of nutmeg

  1. Decoct the roasted dandelion rt, cacao nibs and cinnamon chips in water with the lid on allowing the mixture to simmer for 30 minutes. 
  2. Remove from heat and strain spent herbs. Allow to cool for 5-10 minutes.
  3. Once cool enough add the remaining ingredients: ghee, coconut milk, stevia, vanilla extract and nutmeg. 
  4. Use an immersion hand blender or blender to froth the substance to liking. Enjoy!

Tips:
  • This recipe aids folks weaning off coffee or trying to lower consumption. 
  • Chicory also pairs well with dandelion providing the stimulating, bitter tastiness that coffee offers to coffee lovers.*Warning: chicory is also high in prebiotic fiber, therefore it may cause gastrointestinal distress for those who have dysbiosis. 
  • If you still need a buzz you can mix in small amounts of coffee.
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Nut Butter cups

2/16/2019

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Picture
Image by Caitlyn Tischer
12 (pieces) servings
30-45 min. prep time


  • ½ cup coconut oil
  • 3/4 cup cacao powder
  • 3 T cacao butter or coconut mana
  • 1 T maca
  • ¼ tsp cinnamon
  • ¼ tsp Himalayan pink salt
  • ¼ tsp vanilla bean or vanilla extract

Nut Butter Filling:
  • ½ cup nut butter

optional additions:
  • ⅓ cup local honey, stevia, maple syrup or medjool dates
  • ¼ tsp cardamom
  • ¼ tsp nutmeg

  • Fill a medium pot or Pyrex contain with water (doesn’t need to be filtered). Bring to a boil and reduce heat to a simmer.
  • In smaller Pyrex container add in cacao butter, mana or oil and allow to “double boil” until liquid. Add any optional sweeteners here.
  • Remove from heat and add in cacao powder, maca, cinnamon, salt and vanilla bean or extract.
  • Pour ½ inch of mixture evenly into chocolate 12 silicone muffin cups.
  • Place in the freezer for 10-15 minutes.
  • Remove from freezer and add in roughly ½ tbsp raw nut butter in each cup. Use a spoon to gently flatten nut butter over the cacao base.
  • Drizzle remaining ½ inch of cacao mixture over nut butter.
  • Place back in freezer for 10-15 minutes. Remove double checking they solidified fully and enjoy!

Tips:
  •   We enjoy our chocolate on the raw, bitter side. If you would like it sweeter taste adjust to your liking.
  • Substitute vanilla extract for peppermint, lavender, orange or coffee. Get creative!
  • If you have trouble on step 6, simply roll the nut butter into a ball and flatten it prior to adding over frozen cacao mixture.
  • If you like your cups thicker add more mixture at step 4. If you would like your cup thinner reduce the amount here as well.
  • Add a raisin, goji berry, sprouted nut or cacao nibs on step 7 for additional garnish creativity. You can also sprinkle salt here too.
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Oatmeal Jam cookies

1/21/2019

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Picture
Image by Caitlyn Tischer
10-14 servings
10 min. prep time

10-12 min. cook time

  • 1 cup ground gluten free oats
  • ½ cup medjool dates
  • ¼ cup whole gluten free oats
  • ½ cup filtered water
  • ½ cup local mixed berry jam or homemade chia jam
  • ¼ cup psyllium husk
  • 3 T ground chia seeds
  • 3 T ground flax seeds
  • 1 T coconut oil
  • ½ tsp baking soda
  • ½ tsp baking powder
  • ¼ tsp cinnamon
  • ¼ tsp Himalayan pink salt
  • ¼ tsp vanilla bean or vanilla extract

optional additions:
  • ½ cup sprouted nuts (optional)
  • ⅓ cup local honey, stevia or maple syrup
  • ¼ cup nut butter


  1. Preheat the oven to 350 degrees F.
  2. Grind oats into flour using high speed blend, grain mill or food processor. Set aside ¼ cup of whole oats.
  3. In a large Pyrex bowl mix the dry ingredients together until combined except set aside the dates and sprouted nuts for later.  
  4. Grind chia and flax seeds. Add water and allow to sit for 5 minutes. 
  5. Melt the coconut oil. In a separate large Pyrex bowl mix the melted coconut oil, vanilla bean or extract chia and flax egg mixture until well combined. 
  6. Next, combine the wet and dry mixtures together slowly adding the flour as you mix in with the wet ingredients. 
  7. Chop dates and sprouted nuts. Then fold into dough. Add any optional additions at this time.
  8. Form roughly 1-2 T of dough balls. Press lightly using the palm of your hand or the back of a spoon to flatten out the cookie. 
  9. Bake the cookies for 10-12 minutes. Remove and allow to cool down. 
  10. Once cooled add local jam or a homemade chia jam. Enjoy!

Tips:
  • Add local honey, stevia or maple syrup in substitute of dates or as additional sweetener if desired.
  • Use nut butter as a garnish. Make sure to apply before the jam. Refer to chia jam recipes for jam inspiration!
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Coffee enema

1/4/2019

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Picture
1 serving
30-45 min. prep time

  • 3 T Organic caffeinated coffee
  • 1000 ml filtered or distilled water

  1. Brew coffee with boiling water in a French press coffee maker (or boiling water in a pot)
  2. Allow the coffee to brew for 10 minutes
  3. Press down on the French press and then let the coffee cool to room temperature
  4. Pour the 1000 ml of coffee into a bladder or stainless-steel enema bucket (ensure the sterile tubes are already attached and clamped down)
  5. Place the bladder or bucket on a surface approximately 3' above the ground
  6. Place a towel down and lie down on your back
  7. Insert the small thin part of the tub about 3-6" into your rectum (use an oil or gel to lubricate the tube if necessary)
  8. Unlock the clamp and allow the coffee to begin to slowly flow into your body
  9. After all the coffee has been emptied from the bladder or bucket, turn over onto your right side (removing the tube at this stage may cause a release of liquid back out o your body)
  10. Try to hold the coffee in for at least 12-15 minutes by breathing and relaxing your body. Read a book, or listen to music to distract yourself if necessary
  11. When you need to release the coffee enema from your body simply sit on the toilet and allow all of this liquid to be expelled

Tips:
  • To accelerate step 3, you can pour the brew into a glass container and place in the fridge. Check temperature frequently to avoid letting the brew become to cold.
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sprouted garbanzo flatbread

12/26/2018

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Picture
8 servings
3 day prep time
15-20 min. cook time


  • 2 ½ cups sprouted garbanzo flour*
  • 2 cups filtered
  • H2O
  • 3 T sesame oil
  • 1 tsp salt

Sprouting:
  1. Use a ½ gallon or quart sized mason jar with a mesh lid to soak 1 ½ cups garbanzo beans overnight in a cool, dark place. 
  2. Regularly check on the beans throughout the first 4 hours. Refill when necessary, beans will be fully submerged for the first 12 hours at least.
  3. Drain the beans and rinse. Allow to suspend in a bowl, mug, or jar for the next 2-3 days. Rinse at least 2 times a day.
  4. Once the tails have grown half the size of the beans lay them on a baking sheet.
  5. In an effort to simulate a dehydrator, preheat the oven to 200 degrees F or as low as temperature as possible. 
  6. Keep the oven slightly open for better air circulation.
  7. Allow the beans to cook for 2-3 hours - check on them regularly. Rotate the beans gently with your hands to determine their humidity.
  8. Once the beans have “dehydrated” they are ready to process into flour.
  9. Use a heavy duty grinder or food processor and allow the beans to grind until a fine meal is achieved.  
  10. If not using the flour immediately store in a clean, dry jar fit to size until ready for use.

Flatbread:
  1. Mix all the ingredients in a large bowl and allow to sit for 30 minutes.
  2. Meanwhile, preheat the broiler.
  3. Before time is up, lightly oil a 12.5 in x 10.25 in wide cast iron skillet and preheat in the oven for 5 minutes.
  4. Carefully remove from the oven and pour the flatbread mix into the skillet. It will begin to cook on the edges and turn golden brown.
  5. Allow to cook for 15-20 minutes. Check status every 5 minutes. 
  6. When desired consistency is achieved remove the bread from oven and allow the flatbread to cool. Cut into 8 pieces and remove to enjoy!

Tips:
  • Sprouting garbanzo beans is not necessary, however we highly recommend it for exponential amounts of health benefits alternative to using non-sprouted garbanzo flours.
  • Add zesty spices or fresh herbs such as rosemary, thyme, garlic, cayenne or turmeric to enhance the savory flavors!
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Gluten free crackers

12/20/2018

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Picture
4-5 servings
5-10 min. prep time
15-20 min. cook time


  •  1 cup gluten free oats
  • 1 cup filtered H2O
  • ¾ cup pumpkin seeds
  • ½ cup sunflower seeds
  • ½ cup chia seeds
  • ½ cup flax seed
  • ½ cup sesame seeds  savory

savory optional additions: 
  • 1-2 sheets of Nori or 1 tsp chlorella and/or spirulina powder
  • ½ tbsp chipotle or cajun spice
  • 2 tsp turmeric 
  • 1-2 tsp cayenne
  • 1 tsp chili flakes pinch Himalayan pink salt pinch of black pepper 

sweet optional additions: 
  • 1 tsp cinnamon 
  • ¼ tsp maca root powder
  • ¼ tsp nutmeg 

  1. Preheat the oven to 350 degrees F. 
  2. Grind the GF oats, flax and chia seeds into a fine powder.
  3. Mix all ingredients together in a large pyrex bowl making sure everything is evenly combined. 
  4. Add in sweet or savory flavors here if any desired and allow to sit for 5 minutes.
  5. Once the ingredients have coagulated, split the dough into two proportionate balls.
  6. For each half, use a roller or spatula to spread the dough onto parchment paper or use a pyrex container. If you use a pyrex container lightly oil the bottom so the crackers don’t stick. 
  7. Once both doughs have been spread evenly to your choice of thick or thinness, cut the crackers into the desired shape and size.
  8. Cook for 10-20 minutes. This all depends on the girth of the crackers. Check on them in the first 5 minutes. Rotate to avoid burning and for a consistent cook.
  9. Once they reach a golden brown on the sides remove and allow to finish cooking as they cool down. Enjoy! 

Tips:
  • Not all crackers are created equal! Each batch comes out a little different than the other depending on ingredients. Use your best judgement, start with less water than more in case it comes out too liquidy. 
  • If you do experience too much of a liquid texture simply add more ground GF oats, or add water  if it is too floury.
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Green Supreme Smoothie

11/26/2018

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Picture
Image by Joe Pineda
2 servings
15 min. prep time


  • 2 bananas 
  • ½ pear
  • ½ cucumber, peeled
  • 1 cup spinach
  • 1 cup kale
  • 1 avocado
  • 1 scoop protein powder *optional
  • 2 in ginger
  • 2 T nut butter
  • 1 in. turmeric or ½ T turmeric powder
  • 1 tsp spirulina
  • ⅓ cup chia seeds
  • 8 oz orange juice or cranberry juice
  • 8 oz filtered water

  1. Skin cucumber.
  2. Pour liquid into blender with spirulina and protein powder.
  3. Add greens, nut butter, seeds, ginger and turmeric.
  4. Finish off with adding fruit and blend until desired texture is achieved.

Tips:
  • Top smoothie off with yummy garnishes, such as hemp seeds, cacao nibs, fresh fruit, coconut flakes, goji berries, etc..
  • Try to use juices that are cold-pressed, no-sugar added and not from concentrate.
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Black Bean Hummus

11/25/2018

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Picture
4-6 servings
12 hour prep time
2-3 hour cook time


  • 16 oz. fresh cooked black beans
  • ¼ cup olive oil
  • 1 Tbsp tahini 
  • ¼ cup medium red
  • 1 fresh squeezed lime or lemon
  • 1 minced jalapeno 
  • 3 garlic cloves
  • 1 Tbsp minced shallot
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp nutritional yeast large handful cilantro
  • ½ Tbsp chipotle or cajun spice
  • 2 tsp turmeric
  • 1-2 tsp cayenne
  • 1 tsp chili flakes
  • pinch himalayan pink salt
  • pinch of black pepper

  1. Soak black beans at least 12 hours before cooking.
  2. When ready to cook drain, rinse and place in pot or croc-pot for 2-3 hours. Check on the bean consistently to refill with water. 
  3. In the last hour of cooking the beans add garlic, onion, shallot, jalapeno and spices. Strain the beans and set bean juice aside.
  4. In a blender add the beans and remaining ingredients and blend.
  5. Adjust flavors as necessary to liking and enjoy!

Tips:
  • To make the hummus "chunky" add all liquids in last, adding them in one Tbsp at time. To make the texture creamery add bean juice in until texture is achieved to liking.
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Fiesta Salsa

11/25/2018

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Picture
Image by Joe Pineda
4-6 servings
20 min. prep time 


  • 4 large heirloom tomatoes
  • ½ medium red and/or yellow onion
  • 1 fresh squeezed lime or lemon 1 minced jalapeno 
  • 1 tbsp olive oil
  • 1-2 fresh minced garlic cloves
  • 1 tbsp minced shallot
  • 1 tbsp apple cider vinegar
  • 1 tbsp nutritional yeast large handful cilantro
  • ½ tbsp chipotle or cajun spice
  • 2 tsp turmeric 
  • 1-2 tsp cayenne
  • 1 tsp chili flakes pinch Himalayan pink salt pinch of black pepper 

  1. In a large bowl or blend mix all ingredients together until desired texture is achieved. 
  2. Adjust flavors as necessary to liking and enjoy! 

Tips:
  • Hand make the salsa if you prefer your salsa chunky like pico de gallo and blend if you prefer restaurant style salsa no chunk.
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Holy Guacamole!

11/25/2018

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Picture
Image by Andrew Scrivani
Holy Guacamole!
4 servings
20 min. prep time 


  • 4 ripe avocados
  • 1 medium heirloom tomato 
  • 1 fresh squeezed lime or lemon
  • 1 tbsp olive oil
  • 1-2 fresh minced garlic cloves
  • ¼ cup red onion
  • ½ minced jalapeno 
  • 1 tbsp minced shallot
  • 2 sprigs cilantro
  • ½ tbsp chipotle or cajun spice
  • 2 tsp turmeric 
  • 1-2 tsp cayenne
  • 1 tsp chili flakes pinch himalayan pink salt pinch of black pepper 

optional additions:
  • 1 cup of beans
  • ½ cup local
  • raw goat cheese
  • 1 tbsp of butter
  • 1 tbsp nutritional yeast
  • 1 tsp cayenne 

  1. In a large bowl mash the ripe avocados together.
  2. Add olive oil, fresh-squeezed lemon or lime and all spices into the avocado mash.
  3. Mince red onion, shallot, garlic, cilantro and chop heirloom tomatoes.  Add to guacamole. 
  4. Mix all the ingredients until desired texture is achieved. 
  5. Adjust flavors as necessary to liking and enjoy!

Tips:
  • Adding chipotle is nice for a smokey flavor, especially if you choose to add in beans. The beans will also enhance a more satiating effect making this a great potluck item leaving everyone satisfied!
  • Butter may sound weird, but it actually taste great! Cut about a tbsp amount of butter and throw it in your guacamole. We use Kerigold unsalted butter if we do this.
  • If you have access to a local, organic and raw source of goat cheese this makes a nice addition. However, due to the scarcity of this circumstance you may choose to add pasteurized cheese if you are dairy-friendly as you’d like.
  • Nutritional yeast makes a great alternative for that zesty, cheesy flavor everyone can enjoy!
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Protein Bites

11/25/2018

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Picture
Image by Caitlyn Tischer
10-14 servings
30 min. prep time


  • 1 cup dry gluten free oats
  • ½ cup medjool dates
  • 2 scoops collagen or protein powder
  • ½ cup psyllium husk
  • ½ cup nut butter
  • ½ cup sprouted nuts
  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds
  • ¼ cup ground chia seeds
  • ¼ cup ground flax seeds
  • 1 T coconut oil
  • 1 T coconut flakes
  • 1 T cacao powder
  • 1 T cacao nibs
  • ½ T maca powder
  • 1 tsp cinnamon
  • 1 tsp vanilla bean or ½ tsp vanilla extract
  • pinch Himalayan pink salt

optional additions:
  • ½ cup cacao butter
  • ⅓ cup local honey, stevia or maple syrup
  • 1 T coconut mana
  • 1 T goji berries
  • 1 T sesame seeds
  • 1 tsp spirulina or chlorella

  1. In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
  2. Add the nut butter, honey and extracts/flavor.
  3. If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
  4. Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:     
  • To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
  • If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.    
  • Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.
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Chia Pudding

11/23/2018

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Picture
6 servings
1 - 8 hours


  • 1 can coconut milk
  • 1-2 cups filtered water
  • 1 cup chia seeds
  • 1 tbsp cacao powder
  • 1/2 tbsp maca powder
  • 1 tsp cinnamon
  • pinch of salt

optional additions:
  • 1 cup fresh seasonal fruit
  • 1/2 cup fresh chopped nuts of choice
  • 1 scoop collagen protein powder
  • 2 tbsp nut butter
  • 1 tbsp goji berries
  • 1 tbsp cacao nibs
  • 1 tbsp coconut flakes
  • 1 tbsp pumpkin and/or sunflower seeds
  • 1 tsp local honey, stevia or maple syrup

  1. Add coconut milk, water, chia seeds, cacao powder, maca, cinnamon and salt into a large Pyrex bowl and mix together.
  2. Allow to sit in the fridge for at least one hour until it has coagulated.
  3. Add and mix in more water or coconut milk if the pudding is too dense.
  4. When desired texture is achieved, top off with optional additions.


Tips:
  • Add collagen and any added sweeteners in step 1.
  • For ideal texture, allow pudding to coagulate for at least 8 hours.
  • Use seasonal fruits for increased diversity.
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Pickled Red Onions

11/19/2018

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Picture
2 servings
10 minutes

  • 2-3 medium-sized red onions (julienne cut)
  • 1-2 cups of filtered water
  • ½ cup apple cider vinegar
  • 1 medium-sized lemon (fresh-squeezed)
  • 2 tbsp of himalayan pink salt
  • 1 tsp cumin powder
  • 1 tsp black pepper
  • 1 tsp turmeric powder  

optional additions:
  • 1-2 jalepeño (or peppers of choice) sliced with seeds
  • 1-2 garlic cloves

  1. Prepare the red onions by placing them into a large Pyrex bowl. The total yield is dependent upon how much the amount of onions added.
  2. Add water, apple cider vinegar, lemon juice and all spices to the Pyrex bowl.
  3. Add any optional additions, such as garlic or pepper.
  4. Set Pyrex aside and allow to ferment for at least an hour.

Tips:
  • The longer the red onions ferment the more they will “pickle”. For the most flavorful results, allow to ferment overnight, or 8 hours.
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Lifeproof Coffee

8/6/2018

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Picture
Image by Joe Pineda
2 servings
10 minutes

  • 2 ½ heaping tablespoons ground coffee beans
  • 1 teaspoon – 2 tablespoons MCT oil (C8 caprylic acid, if possible)
  • 1-2 tablespoons grass-fed, unsalted butter or 1-2 teaspoons of grass-fed ghee.

optional additions:
  • 1/2 cup coconut milk
  • 2 tbsp Cocoa powder
  • 2 tbsp Maca powder
  • 2 tbsp Turmeric powder
  • 1 tbsp coconut manna
  • 1 tbsp grass-fed collagen powder
  • 1 tsp cinnamon
  • 1 pinch Himalayan salt

  1. Brew 1 cup (8-12 ounces) of coffee using filtered water with freshly ground coffee beans. Use a French Press for ease of use and to preserve beneficial coffee oils that paper filters keep out. Allow the ground coffee beans to steep in the French Press for 4 minutes, then slowly push the plunger all the way down.
  2. Pour the coffee into a cup to cool, or directly in a blender to begin adding the remaining ingredients.
  3. Add MCT oil (start slow with this stuff – it’s powerful!) and grass-fed, unsalted butter or grass-fed ghee.
  4. Add cocoa, maca, and turmeric powder, as well as, coconut milk and manna, cinnamon, and salt.
  5. Mix it all in a blender for 20-30 seconds until it looks like a creamy latte. There will be a good amount of foam on top.
  6. Finally, add the collagen powder and blend on a low setting until adequately mixed (this is added last in an effort to avoid protein degradation).

Tips:
  • When selecting coffee, seek organically-produced beans, to avoid contamination of pesticides. In addition, to avoid mycotoxins (mold), select coffee beans that are sourced from a single origin - in other words, avoid coffee blends.
  • If a sweeter beverage is desired, feel free to add a tablespoon of raw honey. Avoid adding the honey when the beverage is scorching hot to prevent nutrient degradation.
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Super seedy Nut Butter

3/4/2018

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Picture
Image by Joe Pineda
24 servings
10 minutes


  • 1 cup almonds
  • 1 cup macadamias
  • 1 cup pecans
  • 4 T sunflower seeds
  • 4 T pumpkin seeds
  • 4 T hemp seeds
  • 2 T flax seeds
  • 2 T chia seeds
  • 1 T coconut oil, cacao butter or coconut mana
  • 1 tsp cinnamon
  • 1 tsp vanilla extract (optional)
  • Pinch Himalayan salt

optional additions:
  • ⅓ cup local honey, stevia, maple syrup or medjool dates
  • ¼ tsp cardamom
  • ¼ tsp nutmeg


  1. Add all ingredients into a food processor. Save some nuts for the end if you prefer crunchy.
  2. Process for 7-10 minutes until consistency is reached. For crunchy texture add in and pulse 1-2 times.


Tips:
  • Depending on the quality of your food process, processing duration may vary.
  • Add in sweeteners as desired.

Super Seedy Nut Butter.docx
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Golden Milk

2/10/2018

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2 servings
5 minutes


  • 1 1/2 cups light unsweetened coconut milk
  • 1 1/2 tbsp ground turmeric
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cinnamon
  • Pinch ground black pepper

  1. Add coconut milk, ground turmeric, ground ginger, cinnamon, and black pepper to a small saucepan.
  2. Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling - about 4 minutes - whisking frequently until all the spices are mixed together.
  3. Turn off heat and taste to adjust flavor. Add more turmeric, ginger, or cinnamon for a more intense spice and flavor.
  4. Serve immediately, dividing between two glasses. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

Tips:
  • Canned coconut milk is best, but carton works too.
  • If you desire sweetener, add 2 tsp of honey to the cup prior to pouring in the milk. Mix thoroughly upon pouring in milk mixture.
  • If using fresh ginger, grate 1-2 tbsp into the mixture and then using a fine mesh strainer when serving to strain out the ginger for creamy texture.
Golden Milk.docx
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