Golden Milk


  • 1 cup almond milk
  • 1/2 cup water
  • 1/2 tsp ground turmeric
  • 1 inch thin slice of ginger root, peeled and cut up into chunks (for flavor)
  • 1/4 tsp cinnamon stick
  • 2 tsp coconut oil
  • 1 tbsp honey or maple syrup
  • 1/4 tsp cayenne pepper (be careful not to add too much)


In a small pot, add all the ingredients and spices into the pot. Put pot over medium heat, and then allow milk to simmer. Continue cooking for about 2 minutes stirring the mixture so it doesn’t burn. Take off heat, remove ginger chunks and pour into mugs and enjoy!

Banana, Strawberry, and Blueberry Smoothie


• ½ frozen banana
• 5 frozen strawberries
• ½ cup frozen blueberries
• 1 cup 100% juice or water
• ½ cup plain yogurt (for DF use coconut milk or DF yogurt)

Put all ingredients in blender and blend until smooth (if too thick add more water or juice)


Chai Milk


12 oz. Cashew or Almond Milk**

1 Tsp. Honey

1/2 Tsp. Vanilla

1/2 Tsp. Cinnamon

1/4 Tsp. Ground Nutmeg


Mix all ingredients and warm in pan over stove or even better warm with milk steamer if possible. When milk is warm stir well, sprinkle with additional ground nutmeg and enjoy! 

** I really like the cashew milk because it is a bit creamier than almond milk. Regular cow's milk can be used too. If you use cashew milk you will get 65% of your recommended calcium in this one drink!!

Mango Smoothie


1 cup coconut water (can use water or 100% juice)

1/2 cup frozen, diced mango

1 cup packed fresh spinach salad

1/2 cup low-fat yogurt (sub 1/4 cup coconut milk for DF)


Put liquid in blender first then add additional ingredients. Start blender on low speed and then increase speed.

Green Smoothie



1/2 Cup 100% Orange Juice

1/2 Cup Coconut Water (regular water works too)

1/2 Frozen Avocado (can also use 1/2 banana)

5 Large Frozen Strawberries

2 Cups Fresh Spinach


Put all ingredients in blender and blend until smmoth. If the smoothie is too thick, thin with additional water