Fruit and Vegetable

Super Tonic – High Iron – Digestive Drink; Beet Kvass

Beet Kvass

beet kvass

This recipe was taken from my book A Closer Look At Nutrition & Wellness – Handbook of Digestive Health for Well-being

The tradition of drinking kvass comes from Ukraine. It has over 20 different beneficial probiotics, iron rich and b-vitamin. Beet kvass has all the benefits of beets along with the benefits of fermented foods for a deeply cleansing tonic.

Benefits of Beet Kvass (some benefits): 

  • Helps alleviate inflammation which may contribute to cardiovascular disease, cancer and diabetes.
  • Serves as an excellent tonic to promote good digestion and overall wellness
  • Helps detox from radiation and toxin exposure
  • Used as a cancer therapy throughout Europe and is frequently recommended to cancer patients undergoing radiation therapy .
  • Beet Kvass is also a good source of natural iodine
  • Beet kvass cleanses the liver
  • Helps with allergies  

One 4-ounce glass of beet kvass each morning and night is said to be an excellent blood tonic, digestive regulator, blood alkalizer, liver cleanser and overall healing tonic.

 *This recipe is for a small batch, it can be multiplied as needed.

Equipment Needed:

1 quart size glass jar with a tight fitting lid


2 Tbs. whey

1 teaspoons unrefined sea salt

2 medium beets (peeled and cut into 1/2-inch cubes)

Filtered water


  1. Place all ingredients in a quart sized jar, put the lid on and shake well.
  2. Leave the jar on a counter or in a cupboard at room temperature for 3 -7 days (3 days if your kitchen is hot).
  3. Strain the liquid, leaving the beets in the bottom of the Mason jar and repeat the 3 steps by adding the same amount of water, whey and salt. But discard the beets after the second time. 

The taste is acquired, unless you already like beets. Best when served cold. Will stay fresh tasting for about 1 week in the refrigerator.

Sauerkraut Recipe



This recipe was taken from my book A Closer Look At Nutrition & Wellness – Handbook of Digestive Health for Well-being

Equipment Needed:

Sterilized glass bowl (a crock pot will do) and a plate that fits inside of it to weigh down the cabbage, and a weight such as a gallon water jug to sit on the plate that will press it down.


1 medium head of cabbage (purple, green, or ½ head of each), thinly sliced or shredded (a food processor works fine)

2 Tbs. unrefined sea salt (sea salt, Celtic salt, Real salt, or Himalayan salt)


  1. Layer and salt the cabbage slices in the glass bowl.
  2. Press the cabbage down with your fingers as much as possible in order to get the culturing process started. You will see liquid being drawn out of the leaves. Do this for a couple minutes. Then arrange the whole leaves of cabbage over the top and make sure it is totally covered.
  3. Next put the plate and some kind of weight on top of the cabbage in order to draw the water out and allow the fermenting process to happen.

Over the first 24 hours, check to make sure that the water level rises to just above the cabbage. If after 24 hours there isn’t enough water to completely cover the cabbage, mix 1 teaspoon of sea salt with 1 cup of water and use this brine to fill in the water line to just above the level of the cabbage.

Sauerkraut will take anywhere from 3 days to a week (or more) depending on the temperature of your kitchen for the ferment to reach the desired tangy flavor. Check it once daily to see how it’s doing. When it reaches the desired flavor at least after 3 days, you can let it ferment further by checking once a day, or finish the process.

Remove the grayish mold that forms over the very top (this is normal but try to remove most of it before eating). Then put your finished product in a glass jar in the refrigerator where it will keep for months. Enjoy as a side dish, on sandwiches, in salads, or on its own as a snack.


Next time, you can use a little of your homemade sauerkraut, stirred in with the fresh cabbage in Step 1 after sprinkling with the salt. This will act as a starter for the fermentation process to get things moving along more quickly.


I’m glad I came across this post! I have sweet potatoes and was wondering what to do with them…now I know!





Total making time average: 30 minutes


2 large sweet potatoes cut into fries
coconut oil for cooking
one bunch of fresh basil
one cup of dried shredded coconut
OR shred your own coconut from a fresh one!


+ ADD 1 tablespoon of himalayan salt at
the end for sweet and salty!
+ ADD 2 tablespoons of curry powder at the end for curried fries!


1. Heat 1/4 cup coconut oil in a fry pan.
2. Add fries, each one should be covered well in oil
3. Let the fries cook and when they are golden brown gradually add coconut and basil !

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Avocado Desert

avocado desert

This is a simple treat that can be eaten as a breakfast, snack, meal re placer, or desert!


½ Cup heavy cream (grass-fed preferably)

1 avocado

1 Tbs. raw honey (or less to your liking)

½ apple -peeled, and minced (optional)

1 Tbs. slivered almonds (preferably crispy) (optional)

1 banana -cut in slices (optional)


Blend the cream in a blender until whipped solid; this will only take about 30 seconds. Then transfer whipped cream to a bowl.

Add the avocado and honey and mash with a fork until well blended and smooth. Then add the apple, give it a quick mix until covered. Then decorate with banana and almonds.


You can make a nice presentation (I obviously didn’t), or just mix the banana and almonds with it and enjoy!

Breakfast Fritters

breakfast fritter

Breakfast Fritters

 These can be made with squash, cauliflower, broccoli, or a mixture, be creative! Some vegetables should be steamed first. (I use the inside of the light green squash after I hollow them out for stuffed quinoa squash.)

Coconut oil for frying

4 eggs
8-9 Tbs. sprouted flour
1 and ½ tsp sea salt
¼ tsp freshly ground pepper

1 Cup chopped fresh mint leaves or 4 Tbs. dried crushed.
1 Cup finely chopped fresh parsley
2 and ½ Cups grated or finely chopped squash or other vegetable, if hard steam for 5 minutes first.


1) Heat oil on med high
2) Beat eggs, stir in flour, salt and pepper and mix well.
3) Fold in the mint, parsley and vegetable.
4) Drop by a large Tbs. into the hot oil and fry on both sides until golden brown. Then place on paper towels to soak up extra oil.

May be eaten room temperature or hot. Serve with salted plain yogurt, mix some dried dill or mint into yogurt for a nice treat.