Recipe: Jugo surtido (“assorted” juice)

The funny thing about this juice is that the name tells you nothing, however everyone in Lima (possibly in Perú) knows exactly what to expect. The taste of a classic jugo surtido is, I’m sure, ingrained in the memories of millions of limeños who have ever set foot in a juguería (juice bars). When I was growing up, the best juguerías could be found in mercados (markets). Popular flavours were papaya, lúcuma con leche (lúcuma and milk), fresa con leche (strawberries and milk), plátano con leche (banana and milk), surtido and especial (surtido plus algarrobina and egg). I hated lúcuma until my mid-20s, the other single-fruit ones were common at home and especial was too intense for me. Therefore, surtido was my go-to choice.

Jugo surtido
Yield: 2-3 servings

Jugo surtido

Ingredients

  • 1/4 papaya
  • 2 slices cooked beetroot
  • 1 banana (fresh or frozen)
  • 6-8 strawberries (fresh or frozen)
  • 2-2.5 cups water

Directions

  1. Blend all ingredients, pretend you are in a Peruvian mercado and enjoy.

Recipe: Cacao maca smoothie

Confession time: despite being Peruvian, I don’t like maca. I do try to get some in my diet because it’s meant to help with hormonal balance, but I have to find ways to disguise its flavour. I’ve been making a smoothie mix with the dry ingredients listed below, which I multiply 3 or 4 times and store them in a jar, making it easy to chuck in the blender in the morning.

Smoothie mix, coconut milk, avocado

I’ve used avocado and/or coconut milk for thickness and fat content. I don’t use any sweetener (IMO you don’t need any if using coconut milk, anyway) but that might be overkill for you, so go ahead and add your sweetener of choice.

Cacao maca smoothie
Yield: 1 serving

Cacao maca smoothie

Ingredients

Dry ingredients

  • 1 tablespoon cacao powder
  • 1 tablespoon maca powder
  • 1 tablespoon collagen hydrolysate
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon greens powder
  • 1/8 teaspoon vanilla powder or essence

Wet ingredients

  • 1/2 cup water
  • 1/2 cup ice
  • 1/2 avocado or 1/4 cup coconut milk
  • optional sweetener, to taste

Directions

  1. Mix in a blender until smooth.

recipe, chocolate, cacao, maca, smoothie, avocado, breakfast

Recipe: Kombucha chilcano

This is a healthier twist on the traditional cocktail chilcano de pisco. I use kombucha instead of ginger ale to lower the sugar content. I’m not sure if the alcohol negates the beneficial probiotic effects of the kombucha but it sure tastes great. I used ginger & lime kombucha this time, but any ginger-flavoured kombucha will do.

Kombucha chilcano
Yield: 1 cocktail

Kombucha chilcano

Ingredients

  • 2 oz pisco (quebranta recommended)
  • 4 oz ginger kombucha
  • juice of 1 lime
  • ice cubes
  • slice of lime, optional

Directions

  1. Pour ingredients into a tall glass and stir. Garnish with a slice of lime.

“Bulletproofing” other beverages

A few times per week I have a Bulletproof coffee for breakfast. It makes me super alert and helps me stay in the natural state of ketosis most of us experience upon waking up. A few weeks ago Simone Miller posted a photo of matcha tea with butter on Instragram and made me want to try it. I have had Tibetan tea (the original buttered tea that inspired Dave Asprey’s invention) before but it was a cheap, processed one that didn’t taste good at all. Time to try some things out with grass-fed butter and MCT oil!

I brewed a cup of plain La Merced yerba mate and a cup of T2 sencha (green tea). I do prefer matcha but didn’t have any on hand. I used 1 tablespoon of each butter and MCT oil (same quantities I normally use with coffee) and blended ’em up until frothy.

Bulletproof mate and sencha

I loved the yerba mate version so much that now I alternate between coffee and yerba. I wasn’t very fond of the the sencha version as I found the tannins too overpowering.

Wacky (and not so wacky) things to put in your smoothie

I don’t drink smoothies regularly for a number of reasons but when I do I like to add extra sources of nutrition. It just gives me peace of mind to know that I’m not just downing down pre-chewed liquid calories. Here are some ideas that you may find useful.

Green smoothie

Kiwi, cucumber, spinach, collagen hydrolysate, water

Liquid base

  • Kombucha or water kefir for probiotics
  • Coconut kefir for healthy fats and probiotics
  • Brewed yerba mate for a caffeine hit (and increased motility)
  • Bone broth for joint and gut health. Wait, what!!?? Yes, I’m talking about soup (blended broth + roasted veggies, for example) in a mug for breakfast or any time.

Healthy fats

  • Medium-chain triglyceride (MCT) oil for quick energy and ketone production
  • Butter (I like Pepe Saya) for fat-soluble vitamins (plus milky flavour and creamy texture)
  • Raw egg yolks (pastured if possible) for fat-soluble vitamins and choline
  • Fish oil or cod liver oil for anti-inflammatory omega-3 fatty acids (warning: depending on the oil and quantity your smoothie might taste fishy)

Powders

  • Collagen hydrolysate or gelatin powder (I like Great Lakes) for healthy joints, gut, hair, skin and nails
  • Magnesium for muscular relaxation (better at night)
  • Green banana flour, raw potato starch or tapioca flour for resistant starch
  • Kelp powder for iodine and trace minerals (warning: don’t use too much or your smoothie will taste like sushi)
  • Himalayan salt or similar for trace minerals (try it with watermelon. You’re welcome.)

Solids (the last two are better added at the end with little or no blending to maintain crunch)

  • Chunks of fresh coconut flesh (young or old) for healthy fats and fibre
  • Green plantain for resistant starch
  • Cacao nibs or coffee beans for crunch, antioxidants and as a stimulant
  • Crunchy pieces of bacon (preferably from pastured pigs and minimal processing, e.g. Feather and Bone‘s), mainly for flavour but also a source of good fats and protein

Got more ideas? Please share!

Recipe: Supercharged hot chocolate, two ways

It’s still winter! I don’t know about you but when it’s cold I don’t fancy a smoothie, but a hot chocolate. I wouldn’t have one at a regular cafe because of the dairy and sugar content, so I make my own in my trusty Klean Kanteen insulated flask. It’s pretty filling thanks to the fat content, so it can easily replace breakfast.

Supercharged hot chocolate, two ways
Yield: 1 serving

Hot chocolate

Ingredients

Maca version:

  • 2 teaspoons raw cacao powder
  • 1 tablespoon coconut milk
  • 1 tablespoon MCT oil
  • 2 teaspoons maca powder
  • 1/4 teaspoon cinnamon powder
  • 1/2 teaspoon vanilla essence
  • optional: 1 tablespoon collagen hydrolysate
  • 1 cup hot water

“Bulletproof” version:

  • 2 teaspoons raw cacao powder
  • 1 tablespoon MCT oil
  • 1 tablespoon grass-fed butter
  • 1/4 teaspoon cinnamon powder
  • 1/2 teaspoon vanilla essence
  • 1 1/4 cup hot water

Directions

  1. Choose a version and mix all ingredients in flask (shake well) or in a blender (be careful with the hot water!).

Recipe: Lúcuma smoothie

Here’s a 2-ingredient recipe for a great tasting smoothie. We used lúcuma powder because we love it and get it cheap every time we go back home (you can buy it here but it’s freaking expensive). You can substitute cacao powder or fresh/frozen fruit. The possibilities are endless.

Lúcuma smoothie
Yield: 2 servings

Ingredients

  • 1 fresh young coconut, chilled
  • 2 heaped tablespoons lúcuma powder

Directions

  1. Crack open the coconut, pour water in blender, scoop the flesh with a spoon and add it to the blender.
  2. Add lúcuma powder, blend until smooth and enjoy.

Recipe: Coconut affogato

Who doesn’t like affogato? Besides people who don’t like coffee. Or ice cream. Or cold coffee. Well, you get my point.

Because I have no desire of consuming regular ice cream any time soon (the dairy and sugar combo just kill me), I’ve been making my affogato with frozen coconut cream. I haven’t added any extra flavourings yet but I suspect it would be equally delicious with a dash of vanilla or almond essence, or a sprinkle of cinnamon.

Coconut affogato
Yield: 2 servings

Coconut affogato

Ingredients

  • 1 can coconut milk
  • 2 – 4 shots espresso

Directions

  1. Put the can of coconut milk in the fridge overnight.
  2. Open the can carefully (do not shake it!) and scoop the solidified top layer of cream out of the can. Reserve the liquid for curries, etc.
  3. Give the cream a quick whisk with the spoon you used to scoop it, divide in two portions and place in small containers, ice cube trays, plastic bags or cling wrap (I use silicone egg poachers). Chuck them in the freezer until completely frozen.
  4. Prepare the espresso with your weapon of choice (I’m using a press these days) and pour over the frozen coconut cream.