A Guide to Feeding our Future

Archive for the ‘Beverages’ Category

A Great Detox Drink first thing in the Morning!


Juicing for Health

One of the great joys and choices we have is in deciding what we will put into our bodies! This winter, while you need a boost in energy and vitality, why not consider juicing?

We have recently purchased the Breville Juicer, and we are having good results with it! There are many different products on the market and differing recipes and reviews. Do your research to discover which model, make and recipes are right for you.

Another way to get the most out of your fruits and veggies is with a high powered blender; and there is much to be said about that! We will discuss that method and topic on another day…

For now, enjoy collecting your recipes and information. If you have a recipe already that you particularly love, please feel free to share it!

In Health,

The Educated Eater Team


Chocolate Milkshake (milk free, egg free, gluten free!)

By: Susan Kingston, RHN – Montreal, QC

“This is a wonderful treat, free of allergens, and one of my family’s favorites!”

choco shake

Yields: 2 servings


  • 4-6 ounces almond or coconut milk
  • 1 cup crushed ice
  • 1 ripe banana
  • 1 ripe avocado
  • 4-6 TBSP raw cacao
  • 2 TBSP raw honey, or stevia to taste
  • Optional: to make it a peppermint chocolate smoothie, add 1 drop of peppermint essential oil


  1. Add all ingredients to  a blender and blend until thick.
  2. Enjoy!

The Educated Consumer: Emergen-C Drinks

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

emergency box

Emergen-C drinks have been a valuable staple in my house for some time. During the winter months, when colds abound and folks feel run down, it’s nice to have in your cupboard as fortification. General recommendation is 1g vit c/hour, up to bowel toleranace when you are down and out. This is especially useful if the ‘bug’ you’ve caught leaves you exhausted and dehydrated. Those that find it difficult to get fluids in may find this a refreshingly pleasant drink. I have often used these when on training, you feel the 2pm lull. Everyone else around the table would turn to coffee to pick them up (only to crash an hour later). I would have one of these and be good for the afternoon. The small amount of B vitamins that the drink contained was enough to have helped with this added bonus! These are wonderful to have on hand if you suffer seasonal allergies as well, as vitamin C is a natural antihistamine. These can be found in most health food stores or the organic section of a grocery store. They come in several different flavours, but the super orange is my personal favourite.

The Educated Consumer: Kombucha

By: Susan Kingston, RHN – Montreal, QC


One of my favorite beverages, and a great substitute for pop at Christmas for the kids (and for beer as a matter of fact) is Kombucha. It comes in many flavors, and can even be used in a spritzer if mixed with coconut water, or as a great base for a punch. Kombucha is beneficial to health because it contains healthy bacteria, feeding healthy gut flora, aiding in digestion and detoxifying.

Find it in health food stores!

Instead of cow’s milk…

…try hemp, almond, coconut, cashew, quinoa or rice milk!

hemp milk - Suzanne

Try making your own hemp milk; it’s simple, healthy and delicious. It’s also full of:

  • Protein
  • Essentials Fatty Acids (EFAs)
  • Minerals
  • Fibre

Recipe: Quick & Easy Hemp Milk

Yields: 1 serving


  • 5 TBSP hemp seeds/hearts
  • 1 ¾ cups water


  1. Process all ingredients in a blender until smooth.
  2. Strain out small granules by pouring into a jar over a cheesecloth.

Thanks to Suzanne Brett, RHN (Victoria, BC) for this healthy substitution idea and recipe!

Health Tip: Tried and True Lemon-Aid

By: Susan Kingston, RHN, NNCP – Montreal, QC

Ever wonder where Lemonade got its name? Lemon-Aid! My take on this was it was so named because of its liver-cleansing and digestive-supporting properties.

You can easily support your body and brain through simple lemons. When you support your liver and digestion with regular consumption of lemon-aid (fresh, homemade – not the commercial kind), you can clear brain fog, raise your energy level, and also alleviate some allergy symptoms, both inhalant and digestive.

More Benefits of Lemon-Aid:

  • strengthens liver enzymes
  • aids digestion
  • regulates blood carbohydrate levels
  • aids in new enzyme production
  • contains natural antiseptic that kills harmful bacteria
  • is a powerful antioxidant
  • exhibits anti-fungal properties

It’s also a very simple but rewarding drink – and perfect as a refreshing summer beverage.

Try this easy recipe to enjoy with family and friends!

Summer Treat Lemon-Aid

Yields: 4 glasses


  • Fresh juice of 4-5 lemons
  • 10 raspberries
  • 1-2 tbsp maple syrup if desired to sweeten, or stevia
  • 4-5 cups water
  • 1 tray of ice


  1. Blend altogether in blender and drink up!

Instead of soda pop…

Try adding 1½ TBSP of maple syrup to plain seltzer, club soda or sparkling water.

You can make any flavour  of “pop” (cranberry, apple, grape…) in this way!

soda substitution

Thanks to Meredith Deasley, RHN (Aurora, ON) for this healthy substitution idea!

Health Tip: Dairy Intolerance – Where Will I Get My Calcium?!

By: Susan Kingston, RHN, NNCP – Montreal, QC

For those of you out there who must avoid dairy because of intolerances, or who have chosen to eliminate dairy products from your diet, you may be concerned about where you will get your calcium.

Not to worry! There are many calcium rich foods which are dairy free, and I have provided a list for you below. So fear not, and go forward with confidence! 🙂

Dairy-free Calcium-rich foods:

  1. Sesame seeds. Tahini is made from sesame seeds and an easy way to boost calcium intake.
  2. Almonds. Almond butter is also an excellent choice. Raw almonds are the best and must be soaked before eaten for proper digestion and assimilation of calcium. Almond milk is a great alternative to cow’s milk – you can even make your own! (see recipe below)
  3. Broccoli, Kale and Bok Choy.
  4. Salmon in the can with bones, and sardines (buy at the health food store for clean sources).
  5. White Cannellini beans.
  6. Figs. Also a nice treat!

Homemade Almond Milk recipe:


  • 1 cup raw almonds
  • water for soaking nuts
  • 3 cups water
  • 2 dates (optional)
  • 1/2 tsp vanilla (optional)


  1.  Soak the almonds in water overnight or for at least 6 hours.
  2. Drain the water from the almonds and discard. Blend the 3 cups of water, almonds and dates until well blended and almost smooth.
  3.  Strain the blended almond mixture using a cheesecloth or other strainer.

Homemade raw almond milk will keep well in the refrigerator for three or four days.

Homemade Hot Chocolate (or Carob)

By: Meredith Deasley, BA, RNCP, RHN – Aurora, ON

A sweet and healthy wintery treat to get you through these COLD winter days!

Yields: 2-3 servings


  • 4 cups rice or almond milk
  • 1 TBSP maple syrup
  • ½ tsp vanilla extract
  • 3 TBSP cocoa or carob powder


  1. Blend ingredients until smooth.
  2. Heat on stovetop briefly; do not boil.