Importance of Water for our Body and Health

Water and beverages* can be classified into four main categories: (1) water, which is essential to health and in most cases is by far the liquid of choice; (2) foods that are normally in solid form and require chewing but have been liquefied; (3) foods that normally are in liquid form; and (4) non-food drinks.

1. Water

The Need for Water
Our bodies consist of about 60% water. Blood, which is composed mainly of water, is the primary transport system that (a) brings oxygen and nutrients that ultimately enter our cells and (b) removes waste products that leave our cells. Lymph is another transport system that is mainly composed of water.
Insufficient Water
Too little water can cause serious problems. A certain concentration of water is required for the optimal functioning of the cells, glands, and organs. When the urine becomes too concentrated with poisons, damage can occur to the kidneys, bladder, and perhaps even the prostate gland. Moreover, insufficient water can result in the inability of the tissues to release toxic material into the blood stream to be eliminated via the skin and kidneys. Sufficient water is needed for healing of injuries and for the functioning of the immune system.
The main symptoms of dehydration are sluggishness of body (tiredness) and mind (“brain fog”).
Excess Water
Too much water (a) dilutes waste products, making it difficult for the kidneys to eliminate them, and (b) makes it difficult for the kidneys to retain vital nutrients. Drinking fluids with meals dilutes the digestive enzymes, which delays digestion. Delaying digestion promotes the bacterial decomposition of food in the gut and causes absorption of the resulting toxins and partially digested proteins, both of which burden the immune system.
How Much Water?
Whereas there is no question that water is essential to the normal functioning of all of the cells of the body, there is, however, disagreement over the amount of water that should be consumed. One view is that large quantities of water should be consumed with meals and throughout the day. Another view is that the need for water is expressed in thirst, and one should only drink as much water as thirst dictates. Clearly, the amount of water required depends on many factors such as temperature, humidity, the amount of physical exertion we undergo, clothing, the type of food we ingest, how much salt or spice is ingested, etc. With all of these factors, which vary from day to day, it makes no sense to state a one-size-fits-all amount of water to drink. For example, the suggested eight glasses of water per day may be insufficient for a construction worker during the summer and may be too much for an office worker who eats a lot of fruits and vegetables and avoids spices and salt.
How then can we know the right amount to drink? Ideally, our thirst should provide the best indication. All other animals drink exactly the amount of water they need, based only on their thirst. Unfortunately, for most of us, our awareness of need for water, expressed in thirst, has become perverted by “recreational” drinking of juices, milk, sodas, coffee, tea, cocoa, and alcoholic beverages. Also, many of us have learned since early childhood to suppress our urges because doing so inconveniences others and ourselves. That is, we hypnotize ourselves to disregard thirst (among other things) until dehydration has already caused harm.
The way to re-educate our sense of thirst is to first cut out recreational drinking and condiments such as spices, and salt. Next, we need to become attuned to whether or not we are thirsty. If so, thirst should be quenched by pure water.
Some macrobiotics practitioners claim that the appearance of the urine is a useful criterion for how much water to drink. Water intake is said to be optimal when the urine has the same pale, straw coloration as beer. Whereas this criterion is generally helpful, one problem is that some toxins are colorless, and others in small quantities can make the urine highly colored.
To play safe, it is better to err on the side of too much water intake rather than too little. However, avoid drinking during meals or while the stomach is digesting food.
Drinking Water with Meals
One need only go to a restaurant to see how common it is for people to drink large amounts of liquids with meals. Drinking water (or any beverage) with meals has a number of cascading negative effects. Drinking water either while eating or during the digestion of food dilutes the digestive juices and prolongs and undermines digestion. The result is that food stays in the digestive tract for an inordinately long time, promoting bacterial decomposition and the growth of yeast. The toxins resulting from bacterial decomposition start to be absorbed into the bloodstream along with the food. When the toxic load becomes too large, the putrefying mass is expelled along with vital nutrients, which otherwise would have been absorbed. The action of yeast produces alcohol and carbon dioxide (intestinal gas). The pressure of the gas can push partially digested proteins through the intestinal-wall openings and into the bloodstream, which may well play a part in causing allergy and degenerative disease.
At the very least, the inordinate time that the food is present in the stomach causes an irritation of the lining of the stomach, leading to false hunger, one of the causes of excessive eating and becoming overweight. Moreover, constantly expanding the stomach by filling it with a meal and then water also causes additional irritation (hunger pangs) and a larger capacity, both of which lead to habitual over-eating.
What Kind of Water?
The kind of water to drink is also controversial. Some studies purportedly show that drinking high-mineral-content water is the best. If you must rely on water for its small amount of usable minerals, it means that your diet is deficient. Of course, any study done on people eating a conventional and, therefore, deficient diet would lead to flawed generalizations.
Distilled and reverse-osmosis-filtered water are the purest. Distillation removes essentially all minerals but does not remove certain volatile organic substances. Reverse-osmosis filtration also removes essentially all minerals, but some filters are designed not to remove fluorine.
It is often said that “drinking water lacking minerals pulls essential minerals out of your body.” The answer to this misconception is that any bodily minerals that dissolve in the water can be easily reabsorbed. Also, before any water reaches bodily tissues and cells, it must first enter the bloodstream for which the salinity and pH is highly regulated. The kidneys differentiate between needed and unneeded minerals and retain or eliminate them appropriately. Unless a substantial excess of pure water is consumed, any important loss of minerals should be negligible.
Much of the dissolved matter in non-purified water consists of unassimilable, inorganic minerals. Often, tap water contains these minerals plus cryptosporidium (a chorine-resistant parasite) and varying amounts of poisons such as lead, cadmium, arsenic, mercury, radioactive waste, and added chlorine. Again, any useful mineral content of water is an infinitesimal fraction of the mineral intake from a highly nutritious diet of natural foods.

2. Foods that are Normally in Solid Form, Which Require Chewing, But Have Been Liquefied

Ideally, food should be eaten slowly, chewed thoroughly, taken in amounts that do not exceed digestive limitations, and combined in accordance with the physiology of digestion. Unfortunately, many of us are in the habit of drinking foods that already are liquid (such as milk) or foods that have been liquefied (such as orange juice, apple juice, soy milk, and tomato juice). Of course, bottled juices—even those in the refrigerated section of the supermarket or health-food store—are generally pasteurized, which means that much of the food value has been lost.
Those of us who have and utilize juicers, drink fresh, raw juice made from all manner of fruits and vegetables. Juicing raw fruits and vegetables definitely is an ideal way to obtain concentrated amounts of high-quality nutrients, and raw juices are ideal when breaking a fast. It is, however, important to be aware of some basic rules based on the dense nutrient content of raw juices and their consequent susceptibility to bacterial decomposition in the gut: (a) it is necessary to consume raw juices on an empty stomach and not eat anything until the juice is fully assimilated. Otherwise digestion of the juice will be prolonged, and bacterial decomposition will undermine any benefit. (b) Eating the food from which the juice was made would require much chewing, which, in addition to breaking the food into small particles, would result in mixing an appropriate amount of saliva with the food. Therefore, it is important to drink juices slowly and “chew” them to ensure that more saliva is combined with them before swallowing.

3. Foods That Normally are in Liquid Form

There is really only one such food, namely milk.
Here we are referring to cow’s milk. Of course, the milk that humans would ideally consume (only as babies, not adults) is mother’s milk. There are certainly pros and cons to drinking milk. Unquestionably, milk contains excellent-quality protein and is very high in calcium. However, cow’s milk, which is widely consumed by both babies and adults, falls short of being an ideal food for a number of reasons. One reason is that supermarket cow’s milk is factory farmed, which means that the cows are forced to produce an artificially large amount of milk for a very long time by means of hormones added to their food. These hormones are bovine somatotropins (also called recombinant bovine somatotropin (rbST) and recombinant bovine growth hormone (rbGH). Significant amounts of these hormones and a whole host of other objectionable substances may be present in the milk. The ingestion of these hormones may explain the recent preponderance of children reaching puberty at inordinately young ages. It may also explain the recent increase in the number of very large breasted women and the extremely large proportion of men who contract prostate cancer. The reader is encouraged to search the Internet for milk + hormones. When I did so, I found dozens of websites listing the myriad harmful effects of drinking milk. Some of these websites have long lists of references to articles on the subject that have been published in reputable medical journals.
Next, due to unhygienic conditions, milk must be pasteurized, thus damaging proteins and vitamins. Pasteurization also kills the beneficial acidophilus bacteria but does not eliminate the undesirable putrefactive bacteria. Thus, pasteurized milk putrefies rather than sours. Once in the warm digestive tract, milk decays long before it is digested (a difficult process, at best), causing breath odor reminiscent of cow dung.
Finally, milk is commonly consumed with other foods, particularly with cookies or peanut butter and jelly sandwiches. No wonder so many develop an allergy to peanuts, milk, and wheat.
So without drinking milk, where can adults get the large amounts of calcium contained in milk? Well, where do the cows get all that calcium and protein that goes into their milk? The answer is that, under natural conditions, they get it from grass. Whereas humans can’t digest grass, they can eat green vegetables such as collards, kale, and turnip greens, which contain large amounts of calcium plus many other essential nutrients. Also, nuts and seeds contain substantial amounts of vitamins, minerals, and high-quality protein. Peanuts, which are not really nuts but are goobers, have protein of low biological value and a skewed mineral composition. Nuts such as almonds filberts, pecans, and walnuts come from trees. Trees help the fertility of the surrounding soil and prevent its erosion. By far, the most efficient manner of obtaining our nutrients is directly, from vegetable sources. Whereas it may not be desirable to become strict vegetarians, we can benefit ourselves and the earth by moving in that direction.
Certainly, eating unsweetened yogurt or mild, low-fat, low-salt natural cheese is far superior to drinking milk. If you do eat yogurt, it is best to buy a brand that is made from unhomogenized organic milk with no added jam, pectin, non-fat milk solids, starch, artificial color, artificial flavor, or preservatives. Such a high-quality item can now be found in some supermarkets, but a good health-food store will be more likely to have a selection of varieties from which to choose.

4. Non-Food Drinks

Beverages such as coffee, tea, cocoa, sodas, sports drinks, and alcoholic beverages are not really foods. Although they may have caloric value, their nutritive value is essentially minuscule. In fact, alcoholic beverages toxify B-vitamins and, in large quantities, can damage the liver or even cause death.
Coffee, tea, cocoa, and caffeinated sodas have a stimulating effect, which wears off after about five hours, causing tiredness and depression. This “crash” requires increasing the use of these items and ultimately causes consequent addiction.
Sports drinks contain artificial ingredients and are unnecessary because they can easily be replaced by fruit juices diluted with water to which a tiny amount of salt is added. When soda is consumed with or following a meal, it (a) dilutes the digestive juices, thereby undermining the digestion of food and (b) lowers the temperature of the stomach, decreasing the effectiveness of the digestive juices.
Alcoholic Beverages
Alcoholic beverages (1) have empty calories (caloric value with little or no nutritive content), (2) damage cells—notably those of the liver and brain, (3) increase the need for vital nutrients such as vitamin C and B-complex vitamins, (4) upset the water balance of the body, and (5) impair judgment and restraint. Stay away from them.
It should be noted that studies alleging that moderate alcohol intake is beneficial are scientifically suspect because they focus only on the alleged positive aspects of alcohol and overlook the many possible ill effects, some of which may be very long-term.
Carbonated Beverages
Carbonated beverages contain carbon dioxide (CO2), sugar, artificial color, artificial flavor, phosphorus, caffeine, and preservatives in varying amounts. Some carbonated beverages contain artificial sweeteners. Aside from these undesirable ingredients, the carbonation, itself, may also be undesirable. The CO2, in the form of carbonic acid, is absorbed into the bloodstream and is eventually eliminated through the lungs.
While the body is quite capable of eliminating carbonic acid, during the time it is in the body, it may cause calcium and other alkaline minerals to be liberated from the bones and muscles and not fully replaced. Subjecting the body to this chronic abuse may contribute to osteoporosis. The presence of phosphorus, a constituent of some carbonated beverages, would be expected to do even worse harm. It is my conjecture that drinking seltzer at night can increase the chance of nocturnal leg cramps.
Coffee, Tea, and Cocoa
Coffee, tea, and cocoa all contain caffeine and possibly other stimulants. These beverages are frequently consumed with sugar or, in the case of coffee and tea, with sugary baked-goods. Caffeine is mildly addictive (compared with substances such as nicotine, which is strongly addictive). Here is the mechanism of the coffee addiction and how to break it:
The addiction is basically a sleep deficit. Drinking coffee to stay awake or alert is analogous to overdrawing a checking account. An undeserved benefit is conferred until the checks start to bounce. Then, penalties arise. Here the analogy breaks down. The bank will not allow you to regularly overdraw your checking account, whereas with coffee, you can keep prolonging the sleep debt. The craving for the “taste” of coffee is the way the coffee addict experiences the body’s need for physiological rest. When coffee is eliminated, the withdrawal symptoms will include inordinate sleepiness. The addiction will be broken only if the sleep debt is repaid with appropriate interest. Getting three days of plentiful sleep is usually sufficient.
Decaffeinated Coffee and Tea
Decaffeinated coffee is typically labeled 97% caffeine-free. Some people then erroneously conclude that decaffeinated coffee contains 3% caffeine. Actually, 97% caffeine-free means that 97% of the original caffeine was removed. For all practical purposes, decaffeinated coffee is essentially devoid of caffeine. Consumer Reports magazine claims that the caffeine content of a 6-oz cup of drip-brewed coffee ranges from 70 to 215 mg, compared with only 2 to 8 mg for the same size cup of decaffeinated coffee.†
Unfortunately, caffeine is not the only objectionable ingredient in coffee. Even if the caffeine-removal process were to leave no trace of any harmful solvent, coffee minus the caffeine still contains oils that have been heated to the point of free-radical formation. Therefore, coffee in any form should be avoided.
I have found that decaffeinated teas vary in their stimulating initial effect and depressing aftereffect. Tea contains tannin and possibly other objectionable substances. If you are going to drink tea, decaffeinated or otherwise, it is a good idea to add milk or cream to bind the tannin.
Coffee substitutes (made from roasted barley and other grains), hot water, and a small amount of heavy cream make an enjoyable caffeine-free hot drink but may produce intestinal gas if sweetened. Remember, beer is also made from barley because it supports fermentation so readily.
Alternative Beverages
During summer, a very thirst-quenching alternative to non-food drinks can be made from pure water to which is added a tiny amount of fruit juice. Lemonade made from the juice of one-half a small lemon or lime, 12 oz. or more of water, and a small amount of honey, organic sugar, or maple syrup is quite a pleasant drink.
*From Robert Chuckrow, The Intelligent Dieter’s Guide, Rising Mist Publications, Briarcliff Manor, NY, 1997.
†Consumer Reports, October, 1994, p. 651. The caffeine content of other beverages is also reported.

Robert Chuckrow holds a Ph.D. in Physics from New York University. He has studied health-related and self-development disciplines for over 50 years, which include movement and martial arts, healing, nutrition, and Natural Hygiene—a system of healing through food and exercise created by Herbert Shelton. He is an award-winning author who has written books on T’ai Chi and nutrition. He currently teaches T’ai Chi and Ch’i Kung in Westchester County, NY. For more interesting articles visit his website or purchase one of his books on Amazon
This article appears in ISSUE 36 of Healthy Juicing Magazine
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Matcha Ice Cream


  • Matcha
  • Cashews
  • Coconut milk
  • Salt
  • Vanilla

Learn how to make dairy free green tea ice cream at home with good for you ingredients! This vegan ice cream recipe is super easy to make and takes almost no time at all. The combination of vibrant matcha green tea and rich coconut milk is a match made in ice cream heaven.

Did you know adding super foods to your desserts will turn them into guilt-free delights? Not all matcha is created equal. There are different grades of matcha, and within those grades there are many levels of quality. Make sure you buy a high quality matcha like My Matcha Life to get the full flavour & benefits, cheap matcha will give you a bitter ice cream- and no one wants to eat that.

Matcha Health benefits:

  • Improve Mental Focus & clarity
  • Improve Cognitive Performance
  • Reduce Feelings of Anxiety and Depression
  • Reducing Abdominal Fat
  • Increasing Endurance
  • Lowering Cholesterol



The Edgy Veg ( is a delicious vegan and vegetarian movement catering to the forward-thinking meal-creators of the often-boring veg community. Candice Hutchings- the face of The Edgy Veg is on a journey to revolutionize the food we define as “vegan”. Fatigued by the options available to her as a vegan, she instead chose to re-purpose familiar favourites. Using popular foods as her inspiration, Candice recreates childhood cravings for an audience with sophisticated palettes and food-nerd obsessions with nostalgic fare. Love food porn? Watch Candice on her popular YouTube show by the same name, and follow along as she teaches her subscribers how to make their lives more compassionate using the power of culinary expression. New episodes every Monday! Is reading more your thing? Check out her library of online recipes and food hacks that serve as an inspiration for a new generation of vegan food artists. Every recipe can be enjoyed by vegans, vegetarians and omnivores alike–they’re Carnivore Approved!


Healthy Juicing Magazine

This salad is like a zesty 3-bean salad but with 4 types of beans, as well as corn, peas and red onion. The dressing is tangy and mildly spicy due to the garlic, mustard and cumin. A colorful salad perfect for all P’s: potlucks, parties or picnics!
Salad ingredients:
  • 3 cups cooked green beans (or 2 15-oz. cans, drained and rinsed)
  • 1½ cups cooked black beans, rinsed/drained (or 1 15-oz. can)
  • 1½ cups cooked kidney beans, rinsed/drained (or 1 15-oz. can)
  • 1½ cups cooked garbanzo beans, rinsed/drained (or 1 15-oz. can)
  • 1½ cups cooked green peas
  • 1½ cups cooked or raw corn kernels
  • 1 cup chopped red onion (½ of a medium onion)
  • 1 medium tomato, chopped
  • 1/3 cup apple cider vinegar
  • 2 tablespoons mustard
  • 1 teaspoon minced garlic (2 medium cloves)
  • 1½ teaspoons ground cumin
1. Combine salad ingredients in a bowl.
2. In a blender, blend dressing ingredients. Pour over the bowl of salad ingredients and stir well. Best if chilled at least 1 hour before serving (stir again just before serving). Serve as is or on top of a bed of lettuce or spinach leaves. If desired, garnish with some chopped onion or tomato.
Preparation: 25 minutes
Cooking: 0 minutes
serves: 6 to 8 (makes 8 cups salad; about 1 cup dressing)
Fresh, frozen or canned? This recipe is very versatile in that you can use fresh, frozen or canned beans, corn and peas. I usually buy the green beans fresh if I can find them; cook the remaining beans at home in my pressure cooker (home cooked beans are so delicious), and use frozen corn and peas (unless corn is in season, then I use fresh).
Variations: Feel free to add in some chopped fresh herbs (cilantro, basil, parsley), and to use white, yellow or green onion if you don’t have red. For a little added sweetness, add in a quarter cup of fresh orange juice. For added spiciness, add in some chili powder, cayenne pepper, or red pepper flakes.
Cathy Fisher is a cooking instructor at True North Health Center and the McDougall Program in Santa Rosa, CA. Her website provides free recipes and information on eating a health-promoting, plant-based diet free of salt, oil and sugar.……

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Choco-craving Raw Cake

  • Cacao mix and powder
  • Banana
  • Avocadoes
  • Apples
  • Almonds
  • Pitted dates
  • Guava (raw sweetener)
  • Pure vanilla
  • Peaches
  • Cinnamon
This Raw Food Recipe simply could not be easier to prepare.Rich in flavour and goodness, and this is not a low fat recipe.

Roslyn Uttleymore says about herself: Through my creativity and sheer love of life, I love to Inspire people to be the very best they can be.Motivation, Inspiration, Creativity plus Support are the tools I offer. My Journey has included, creating a variety of careers from Fashion retailer, Photographer, Health motivator ~ this thread of vibrant content, sums up my life. Now with Social Media growing faster than a speeding bullet, requiring valuable time to be effective, combining my expertise in so many levels of business, I have created an easy workable format, providing exciting content, to suit individual business’ grow their business to the successful level it demands. For more exciting stories follow her website, her YouTube channel connect with her on Facebook

This article appears in ISSUE 34 of Healthy Juicing Magazine
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Maple Pumpkin Smoothie

  • 3 cups steamed butternut pumpkin
  • 2 teaspoons vanilla essence
  • 8-12 tablespoons maple syrup
  • 2 cups organic coconut milk or cream
  • Half cup rice milk
  • 1 avocado
  • 2 teaspoons cinnamon
  • Pinch allspice
  • Pinch nutmeg
  • Pinch ground cloves
Allow the pumpkin to cool. The avocado adds creaminess, and is nutrient rich.
Combine all ingredients until smooth and creamy.
Optional: for a protein burst, add half a cup cooked (and cooled) quinoa when blending.
Serves four.
Veronika Sophia Robinson is an Australian transplant living in rural Cumbria in the north of England. She works as an author, journalist, editor, novelist, mentor and astrologer. She chose to stop eating animals when she was five years old, even though all the farmers around her in rural Australia thought she would die from lack of protein. She’s almost 47 and hasn’t died! She raised her daughters on a plant-based diet, and they have grown into beautiful and healthy young women with a strong sense of respect for sentient beings. She has worked as a media officer for the Royal New Zealand Society for the Protection of Cruelty to Animals, and Compassion in World Farming. Her passions include walking in the countryside, hanging out with her family, cooking up a storm in the kitchen, lightning, flowers, cello, and solitary walks in the woods. She lives with her husband Paul, a singer and voice coach. Veronika was editor of The Mother magazine for twelve years, and now edits Starflower Living magazine, an online magazine on holistic living which features ecology, psychology, spirituality and health. For more of her recipes and your daily dose of vegan information go to
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This article appears in ISSUE 34 of Healthy Juicing Magazine
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Holiday VegNog

OK, I think I have all of my holiday beverages sorted out now. For the past few years I have made different EggNogs but the problem has always been getting the perfect avocado. Considering how far avocados have to travel to get all the way to me, it’s no surprise. If you have a party to host and all the avocados at the store are as hard as rocks then it’s no nog for you. So this year I swapped out the avocado with cashews, blended like crazy, and presto: holiday nog! For better or worse it is very much like the 99 cent cartons of eggnog we used to quaff down when I was a kid (i.e. sweet milk with nutmeg). Works for me.
  • 1 cup whole, raw cashews soaked in cold water overnight
  • 3 cups plain almond milk, divided
  • 1/2 to 3/4 cup sugar
  • 1 tsp vanilla
  • 1 can coconut milk
  • 1/2 tsp turmeric (optional)
  • 1 tsp nutmeg
  • 1/4 tsp cinnamon – rum to taste
  1. Place the soaked cashews and 2 cups of the almond milk in a blender. Blend until very smooth. If you are like me and have a pretty crappy blender, you can pass the mixture through some fine cheesecloth at this point to remove any graininess. Or leave it as is if you don’t mind a little texture.
  2. Add remaining ingredients and blend until smooth. Chill and reblend right before serving.
Nathan Kozuskanich lives in North Bay, Ontario. A mild-mannered history professor by day, by night he fights animal cruelty as the blogger Vegan Dad.
This article appears in ISSUE 33 of Healthy Juicing Magazine
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Vegan Eggnog

Hey guys!

I’m very happy to share a vegan eggnog recipe with you!I tested this recipe three times, tweaking it after every attempt. The final result is what we found yielded the best texture and flavour. I would advise against deviating from the recipe – when it says firm silken tofu, use firm silken tofu. Soft or what have you just won’t do the trick.

Unsweetened Mimic crème works really, really well in this recipe – it’s a vegan cream made from almonds and cashews and it’s nice and thick without being crazy high in calories. If you don’t have anything like it available, you can make a homemade cream with cashews (keeping in mind the drink will be a lot higher in calories), or some other similar vegan cream product. Definitely go the unsweetened route, though – I find sweetened creams tend to have a vaguely artificial taste. Is that just me?
And now, a word on the tofu – to get your creamy egg replacement in this recipe, it basically comes down to tofu or avocado (or some other magical thing that I have yet to discover). I went with tofu because a) its high in protein, like eggs, and b) the colour is more authentic to traditional eggnog. The ONLY downside I find with using tofu (and it’s not a downside in my eyes, but it could be for others) is that it has a bit of a “dry” taste. I don’t think it’s all the tofu’s fault because nutmeg has a dry taste too, but there you have it. I haven’t tried eggnog with avocado but I’m sure it would be smashing, as long as you don’t mind the green colour.
And please, please, please drink this with booze. ‘Tis the season! This is a great, strong drink and it’s not nearly as impressive without that signature boozy kick. Do it for me? 🙂

Vegan Eggnog

2 servings

It’s important to use a combination of both spiced rum and brandy in this recipe – they’re each too strong for this drink on their own (the spiced rum is too potent, and the brandy is too astringent), but mixing them together really balances their flavour profile. Please don’t use anything other than firm silken tofu – we’ve experimented with different kinds and really does help create the most realistic texture.
  • 1/2 carton firm silken tofu
  • 1/4 cup granulated sugar
  • 1/2 cup unsweetened vegan cream (such as Mimic crème)
  • 1/2 cup coconut milk1 teaspoon ground nutmeg (freshly grated, if possible)
  • 1/4 teaspoon pure vanilla extract
  • 2 oz. spiced rum
  • 2 oz. brandy
  • 2 ice cubes Cinnamon sticks for garnish if you have them
  1. Place the tofu, cream and coconut milk in the fridge so all the ingredients are thoroughly chilled. Ideally, stick ‘em in the freezer for 30 minutes before making this. Make sure you shake your coconut milk well before and after refrigerating – the cream will separate from the water.
  2. In a blender, blend the silken tofu and slowly pour in the sugar while blending. Add a splash of liquid if needed to keep it blending. Add all other ingredients and blend again until smooth. Pour into four pretty glasses and garnish each with a cinnamon stick and a sprinkle of nutmeg.
Om nom! I’ve never been a big eggnog person, since I always found the idea to be kind of gross. Who wants to drink raw eggs? Lots of people, apparently. This vegan version is much more appetizing to my stomach, and after testing it several times I’ve definitely developed a taste for it. Now when I come home from work at night and it’s minus a zillion degrees and I’ve barely made it alive from the ice-covered roads, this is something I crave. It’s interesting that a cold drink can be so warming and homey. Allysia is a vegan chef, teacher, and blogger who has studied at Living Light Culinary Arts in California, and The Natural Epicurean in Texas. Both culinary schools focus on healthy, whole and raw foods, an approach she follows in the kitchen – with the occasional treat! When she’s not cooking, she’s reading, jamming with her band and hanging out with her cat Tsunami. You can find her on
ally head 3

Allysia is a vegan chef, teacher, and blogger who has studied at Living Light Culinary Arts in California, and The Natural Epicurean in Texas. Both culinary schools focus on healthy, whole and raw foods, an approach she follows in the kitchen – with the occasional treat! When she’s not cooking, she’s reading, jamming with her band and hanging out with her cat Tsunami. You can find her on

This article appears in ISSUE 32 of Healthy Juicing Magazine Subscribe and don’t miss any information like this in future:

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Foods that You Can Use as Makeup


Ok Raw is a fun and enlightening show where John shares his diet and lifestyle tips with you. In each episode, John provides you with tips and tricks as well as shares his experiences with eating a raw plant based diet since 1995.








Healthy breakfast option – Smoothie

  • 1 cup low sugar orange juice (or almond milk or really any juice you like!)
  • 1 banana, peeled- 1 cup frozen fruit (strawberries, mangoes, raspberries, pineapple…)
  • 1/2 cup non-fat vegan yogurt
  • 2-3 tsp Chia seeds *
  • handful of baby spinach
* Chia seeds have become widely available now. You can find them in most grocery stores (natural foods, supplement or even baking sections), naturalConnecticut foods stores or you can order them online.
1. Put the orange juice in your blender. Add all the other ingredients. Blend REALLY well.
Meg grew up in and when she wasn’t busy pretending to be a mom, she was in the kitchen learning family recipes. She won over her husband, Alan, whom she met her freshman year at Stanford, with some very fancy home cooked meals. After working in finance and strategy for Gap and NBC-Universal, Meg returned to Stanford where she earned her MBA. Now with three kids of her own (Avery, 5; Brooks, 4 and Ryder 1), Meg’s husband doesn’t see too many of those fancy meals. But her kids eat very well! She believes good food is all it takes to make a friend, and she is grateful for all the friends she has made through her videos. You can find more of her stories on
This article appears in ISSUE 32 of Healthy Juicing Magazine.
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Lush Lucuma Smoothie

I’ve said it before and I’ll say it again – lucuma is one of my all-time favourite superfoods, second only to cacao. I don’t think I’ll ever get tired of its sweet, caramel-esque flavour or the fact that you can make raw fudge with it in minutes. Lucuma –is a Peruvian fruit also known as egg fruit. It’s rich in vitamins (B1, carotene, niacin and B2) iron, fibre and has a really sweet syrup-like taste.

The combination of banana and lucuma is absolutely divine and together they make a perfect smoothie that tastes heavenly and provides the drinker with a burst of nutrients and energy from a natural and wholesome source. Finish it off with your favourite nondairy milk and you’re onto a winner!


Serves 1 – 2 (makes approximately 500ml)

  • 2 small/medium or 1 large frozen banana(s)
  • 2 tbsp lucuma powder
  • 1 cup non-dair y milk (I used almond milk)
  • 1/4 – 1/2 cup water (or more milk if you wish)


Add all the ingredients to your blender and blend for 20 – 30 seconds, until smooth. If you want the smoothie to be thicker then omit the extra water/milk – if you want a thinner consistency then just add extra liquid.

Meghan Langhorn is a vegan foodie with a passion for creating delicious plant-based recipes which are gluten-free, refined sugar-free and comprised only of natural, wholesome ingredients. In her spare time she loves practising yoga, exploring nature and experimenting in the kitchen! Follow her website, or connect with her……








Beet Raspberry Pudding Snack of Champions

Welcome to my latest obsession… You may think I’m crazy for putting beets into chocolate and making a pudding, but don’t knock it until you try it. I do have a love for beets in general but a friend of mine turned me on to the combination of chocolate and beets and it really is a match made in heaven! This recipe would be perfect for curbing a sweet tooth but I actually think this is the PERFECT pre-workout snack. Beet pudding before a workout? Really?
Beets are high in nitrates and this creates a chain reaction where the body converts the nitrates in into nitric oxide. Nitric Oxide is a compound that enhances blood flow throughout the body and helps lower blood pressure. Many bodybuilders take nitric oxide or pre workouts supplements that have nitric oxide for enhancing their workouts. The increase in blood flow yields better lifts for weight training and better blood flow for cardiovascular events.
In addition to the increase in blood flow, there is a nice balance of carbohydrates from the beets, an energy boost from the cacao/chocolate, and vitamin C from the raspberries that give your body the proper balance for a killer workout. You could also eat this after a workout with some protein powder mixed for a complete post workout snack. I have been eating this for breakfast all week with some chopped almonds or hazelnuts on top and it is RIGHTEOUS! I feel so clean after I eat this and ready to take the day on.
Chocolate Raspberry Beet Pudding
Serves 4 Total time: 20 min
  • 3 Cups Steamed Beets (about 3-4 large beets or 5-6 small beets)
  • 1 Cup Raw Cacao Powder (or High quality Cocoa powder or Carob Powder)
  • 1/2 Cup Non Dairy Milk (Almond, Rice, Coconut etc)
  • 3 Cups Frozen Raspberries (Cherries would be amazing!)
  • 25-30 drops of Liquid Stevia or sweetener of choice to taste
  • 1 tsp Pure Vanilla Extract
  • 1/4 tsp Sea Salt
  1. Steam beets in a steamer over simmering water for 10-15 minutes or until a knife is easily pierced through the skin. Allow to cool.
  2. Once the beets are cooled rub the skins off with your hands. ( I suggest wearing gloves and doing this over the sink to prevent staining on your skin)
  3. Slice the beets into small pieces and place in the work bowl of a blender.
  4. Add the remaining ingredients to the blender and puree until smooth and creamy.
  5. Taste for sweetness and adjust if necessary.
  1. If seeds bother you, heat the raspberries in a pan until softened with 2 TBSP water and then mash with a fork. Strain the raspberries into the blender through a sieve to remove any seeds, pushing the solids with a spatula.
  2. Carob would be a great substitute for chocolate if you have any issues with caffeine or histamines that are in raw cacao/chocolate
Caitlin Cooper is an Integrative Nutrition & Health Coach. She works with people who have chronic inflammation who struggle with weight gain, stress, overwhelming pain and chronic health problems. She helps them by finding the thread that ties all of their issues together so that they can live a life free of constant pain and inflammation. Visit her website to download guided visualization MP3s.

Wild Green Smoothie Recipe: Harvesting Wild Greens, Preparation & Tips


Evita Ochel demonstrates the making of a wild green smoothie, including the identification and harvesting of the wild greens.

Check out the video (new issue #31) at:



This article appears in ISSUE 31 of Healthy Juicing Magazine

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Fight the Bloating with a Summer Smoothie Recipe


This summertime smoothie combines the bloat-fighting properties of coconut water, banana, papaya, pineapple, and mint for a nutrient-packed, tummy-flattening glass of tropical yumminess. Toss in a spoonful of Philosophie Berry Bliss and Green Dream Superfood and Protein Blends for a detoxifying burst of phytonutrients, plant-based proteins, and antioxidants that support the digestive system.

Gather This:
  • 1 cup coconut water
  • 1 frozen banana
  • 1/2 chopped papaya
  • 1/2 cup frozen pineapple
  • 1/2 cup frozen organic kale
  • a handful of fresh mint
  • 1 tablespoon Berry Bliss Superfood + Protein Blend
  • 1 tablespoon Green Dream Superfood + Protein Blend
Do This:
Blend all ingredients and enjoy frothy and cold!
Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. After managing a raw foods store in Hollywood which specialized in creating group cleanses, she became dissatisfied with the “one size fits all” model of detox regimens and branched off to create her own company, Philosophie. For more from Sophie and to find great superfood products, visit
This article appears in ISSUE 30 of Healthy Juicing Magazine. You can download our latest issue at: