1 cup room-temperature water

1 tablespoons of raw apple cider vinegar

1 teaspoon raw honey, maple syrup, or a few drops stevia to taste (optional)

Juice of 1 lemon

Dash of sea salt

NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning elixir, please omit the raw apple cider vinegar. This reaction can occur when the body releases bacteria and toxins during detox. Continue to drink the Lemon Water Elixir without the apple cider vinegar (or use only ½ teaspoon of ACV) for at least three days, and then reintroduce the raw apple cider vinegar. If the reactions continue upon reintroduction, continue to drink only the lemon water.

5 spears raw asparagus

3 cucumbers

4 celery stalks

Juice of 1 lemon

3 carrots

1 beet

3 celery stalks

½-inch piece of ginger

Juice of one lemon

2 lemons, juiced with the rind

1 cup kale, chopped

¼-inch piece of ginger

Dash cayenne pepper (optional)

2 apples

¼-inch piece of ginger

2 carrots

1 cup of spinach

Juice of 1 lemon

5 celery stalks

1 cucumber

1 handful of mixed greens

1 handful of parsley

1 lemon

1 cup coconut water

2 cucumbers

5 stalks of celery

5 stalks of asparagus

Handful of greens of your choice

2 lemons with the rind

Dash of cayenne pepper (optional)

(Makes 4 Cups)

1 cup raw almonds, soaked for 8 hours

4 cups water

liquid sweetener to taste (optional)

BLEND THE ALMONDS. Remove the almonds from the soaking water and place them in a blender. Throw away the soaking water. Add 4 cups of fresh water. Blend for 1 to 2 minutes until the almonds are ground down.

SEPARATE THE ALMONDS FROM THE MILK. Slowly pour your almond milk into a nut milk bag over a large bowl. As the bag fills up, squeeze the bag so that the milk flows through the bag and into the bowl. The almond pulp should be left inside the bag.

REFRIGERATE YOUR MILK. Sweeten your milk if desired. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

(Makes 4 Cups)

1 cup raw sunflower seeds, soaked for 8 hours

4 cups water

liquid sweetener to taste (optional)

BLEND THE SUNFLOWER SEEDS. Take your soaked sunflower seeds (throw away the soaking water) and place them in a blender. Add 4 cups of fresh water. Blend for 1 to 2 minutes until the sunflower seeds are ground down.

SEPARATE THE SUNFLOWER SEEDS FROM THE MILK. Pour your sunflower seed milk into a nut milk bag over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The sunflower seed pulp should be left inside the bag.

REFRIGERATE YOUR MILK. Sweeten your milk if desired. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

(Makes 2 Cups)

1/3 cup hemp seeds

1/8 teaspoon cinnamon

1/4 teaspoon pure vanilla

2 cups water

BLEND THE HEMP SEEDS. Take your hemp seeds and place them in a blender. Add the 2 cups of water. Blend for 1 to 2 minutes.

SEPARATE THE HEMP SEEDS FROM THE MILK (OPTIONAL). Pour your hemp milk into a nut milk bag* over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The hemp seed pulp should be left inside the bag and discarded.

REFRIGERATE YOUR MILK. Sweeten your milk, if desired. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

Purchase whole, green mung beans and NOT the split variety.

1/3 cup whole, dried, green mung beans

8-oz mason jar

enough water to cover + 1 inch

sprouting lid OR paper towels and an elastic band

Take your dried mung beans and add them into the mason jar. Add enough water to cover the beans about 1 inch above the beans. Set the beans out of direct sunlight and let it soak for at least 8 hours.

After at least 8 hours of soaking, dump the water and rinse the beans well. Add a sprouting lid and set the jar upside down to allow it to drain. Again, this should be done out of direct sunlight. Don’t have a sprouting lid? Try covering the mouth of the lid with a paper towel or cheesecloth and secure it with an elastic band.

Rinse and drain the mung beans twice a day (i.e., once in the morning, once in the evening) for 2 to 3 days. After the second or third day, you should notice the green skin split and a tail start to form on one end. Your sprouts are now ready to eat.

Serve your sprouts on top of salads or inside your favorite wraps.

Store your sprouts in a dry mason jar or another covered container and place them in the refrigerator. Eat within 3 to 5 days.

Serves 2

1 bunch kale, chopped

1 large lemon, juiced

1 large garlic clove, minced

¼ cup extra virgin olive oil

sea salt and black pepper to taste

1 cup shredded carrots

1 cup chopped celery

½ cup thinly sliced fennel

¼ cup pine nuts

Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

Suggested Side: 1 Cup of Chicken Vegetable Soup

Serves 2

1 bunch watercress

2 cups mixed greens

1 large cucumber, peeled and chopped

1 avocado, sliced

Add all the ingredients (except avocado) to a large salad bowl. Top with sliced avocado. Serve with Lemon Basil Dressing.

Suggested Side: 1 Cup of Parsnip Cream Soup

Serves 2

2 large lemons, juiced

¼ cup extra virgin olive oil

1 garlic clove, minced

1 teaspoon dried basil

sea salt and black pepper to taste

Add all the ingredients to a bowl and mix well. Pour over a salad to serve. Store any extra dressing in a sealed container in the refrigerator.

Serves 2

4 cups spinach

1 cup thinly sliced purple cabbage

1 cup shredded carrots

¼ cup sunflower seeds

1 avocado, chopped

Add all the ingredients (except avocado) to a large salad bowl. Top with avocado. Serve with Tahini Dressing.

Suggested Side: 1 Cup of Miso Soup

Serves 2

2 tablespoons tahini

1 lemon, juiced

¼ cup water

1 garlic clove, minced

Sea salt and black pepper to taste

Add your tahini, lemon juice, water, garlic, sea salt, and black pepper to a small bowl. Mix well with a fork. If the sauce is too thin, add more tahini. If the sauce is too thick, add more water a tablespoon at a time.

Serves 2

1 bunch kale, chopped

1 garlic clove, chopped

1 scallion, chopped

1 avocado

2 tablespoons extra virgin olive oil

1 teaspoon sea salt

1 lemon, juiced

3 to 5 fresh sage leaves, minced (or 1 teaspoon dried)

1 apple, chopped

1 tablespoon hemp seeds

Chop or tear kale into bite-sized pieces and add it to a large salad bowl. Add the garlic, scallion, avocado, olive oil, sea salt, lemon juice, and sage to the bowl. Massage the contents until the kale is soft and wilted. Top with chopped apples and hemp seeds.

Suggested Side: 1 Cup of Chicken Bone Broth Soup

Serves 2

4 cups mixed greens

1 large cucumber, chopped

½ cup shredded carrots

½ cup raw, shredded beets

½ cup sprouts

¼ cup sunflower seeds

Add mixed greens to a large salad bowl. Top with cucumber, carrots, beets, sprouts, and sunflower seeds. Serve with your favorite dressing.

Suggested Side: 1 Cup of Chicken Vegetable Soup

Serves 2

3 cups finely chopped kale (stems removed and discarded)

1 cup broccoli florets, finely chopped

2 medium carrots, peeled and shredded

1/2 cup chopped bell pepper

1/2 cup sliced scallions

1/4 cup finely chopped parsley

2 tablespoons raw sunflower seeds

2 tablespoons raw sesame seeds

2-3 pitted Medjool dates, chopped

2-3 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

1 tablespoon Grade B maple syrup or honey

1 inch piece of ginger root, grated

sea salt to taste

In a large mixing bowl, combine the kale, broccoli, carrots, bell pepper, scallions, parsley, sunflower seeds, sesame seeds, and dates.

In a small bowl, whisk together the lemon juice, olive oil, maple syrup, and ginger to combine. Pour the dressing over the salad and toss to coat. Season to taste with sea salt. Let salad stand at room temperature for at least 15 minutes before serving.

Suggested Side: 1 Cup of Chicken Bone Broth Soup

Serves 4

1 tablespoon coconut oil

1 small onion, chopped

1 red pepper, chopped

1-pound bag of carrots, peeled and chopped

3 cups broth (chicken or vegetable), or water

2 to 3 large oranges, juiced

1 teaspoon cumin powder

Sea salt and black pepper to taste

Add coconut oil to a large pot over medium heat. Add chopped onion and red pepper. Sauté until soft (about 2 to 3 minutes). Next, add your carrots and broth (or water). Allow the soup to come to a boil. Then lower the flame to a simmer for about 10 to 15 minutes. When the carrots are tender, turn off the flame and add your orange juice, cumin, sea salt, and black pepper. Stir until well incorporated.

To make the soup creamy, you can use an immersion blender to thicken the soup, or place the soup in a blender in batches to your desired consistency. Add coconut milk if you would like your soup to be even creamier.

Serves 4

1 tablespoon coconut oil

2 large celery ribs, chopped

1 small onion, chopped

4 large parsnips, peeled and chopped

2 teaspoons poultry seasoning

2 cups broth (chicken or vegetable) or water

sea salt and black pepper to taste

½ cup dairy-free milk of your choice

Place a large pot on a medium flame and add coconut oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 20 minutes. When the parsnips are tender, remove from heat.

You can use an immersion blender to make the soup smooth or blend it in batches using a high speed blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning as needed.

Serves 4

1 tablespoon coconut oil

1 small onion, chopped

2 pounds butternut squash, peeled and chopped

1 large apple, cored and chopped

2 large carrots, chopped

2 teaspoons cinnamon

1 teaspoon nutmeg

2 teaspoons curry powder

sea salt and black pepper to taste

3 cups broth (chicken or vegetable) or water

½ cup dairy-free milk of your choice

In a large pot, add the coconut oil. When the oil is hot, add onion and sauté for 2 to 3 minutes. Add chopped butternut squash, apple, and carrots, cinnamon, nutmeg, curry powder, sea salt, and black pepper to the pot. Sauté for 3 to 5 minutes. Add broth (or water) to the pot and stir. Let it come to a boil, then reduce the heat and simmer for 15 minutes.

You can use an immersion blender to make the soup smooth or blend the soup in batches using a high speed blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust seasonings.

Serves 4

5 cups water

1 strip kombu, hijiki or other sea vegetable (available at natural food stores and Japanese grocery stores)

1 cup Swiss chard, kale, or other greens, chopped

½ cup sliced carrots

5 teaspoons miso of your choice

Rinse the sea vegetables in cold water for 10 minutes (if using arame, do not soak). Wipe with a towel to remove excess sodium. Fill a pot with water. Cut the sea vegetable into small strips and add to the pot. Bring the water to a boil. Add the carrots and greens, cover and turn the heat to medium/low. Simmer for about 10 minutes, then turn off the stove.

Remove a few tablespoons of broth from the pot to mix with the miso in a separate container to help it melt down into a liquid. Place the miso back into the soup pot and mix well before serving.

Makes 8 cups

3-5 pounds of soup bones*

Water (enough to cover the bones)

1 tablespoon raw apple cider vinegar

*NOTE: ask at your local butcher shop. Soup bones are usually very cheap, if not free!

In the stock pot, cover your soup bones with enough water to cover. Add apple cider vinegar. Bring to a boil, and then reduce to a simmer for 24+ hours.

After about 24 hours, strain the stock into mason jars. Set them in the fridge to cool. Skim off the fat that rises to the top, and close tightly with a lid, or put in ice cube trays for quick use. The broth can be stored in your refrigerator for a few days, or for four to six months in the freezer.

Kitchen Tip: Making chicken soup? Add a quart of your stock to a pot with your favorite vegetables. You can add tomatoes, celery, carrots, leeks, potatoes, sweet potatoes, yams, turnips, etc. Bring to a boil, and then simmer until the vegetables are soft. Once the harder vegetables are soft, you can add chopped leafy greens like spinach, Swiss chard, or kale, if desired. Add sea salt and pepper to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc.

Serves 4

1 small butternut squash, sliced in half

3 garlic cloves, chopped

2 inches of ginger, grated

1 bunch kale, chopped

32 ounces vegetable broth

1 teaspoon turmeric

Sea salt and black pepper to taste

Preheat oven to 400 degrees.

Roast the squash for about 45 minutes, or until it’s very soft when poked with a fork.

Once the squash is fully cooked, add it to a large soup pot with the remaining ingredients. Put the pot over a medium flame and cook until the kale is wilted.

Serves 6

1 tablespoon coconut oil

1 whole, cut-up chicken (about 5 pounds, giblets removed)

Sea salt and black pepper to taste

6 carrots, chopped

4 celery stalks, chopped

2 large onions, chopped

6 garlic cloves, chopped

2 tablespoons dried dill

1 32-oz box of vegetable broth

Place the coconut oil and cut-up chicken into a large soup pot over high heat. Add sea salt and black pepper. Mix well and let the chicken brown for about 10 to 15 minutes. Make sure to turn the chicken so it does not burn at the bottom of the pot.

Once the chicken is brown, add the remaining ingredients and stir well. Cover and simmer for an additional 20 to 30 minutes until all the vegetables are tender and the chicken is cooked to the bone. You can remove the chicken and cut it up or simply enjoy as is.

Serves 2

4 to 6 romaine lettuce leaves

1 lemon, juiced

1 tablespoon honey

1 garlic clove, chopped

3 tablespoons coconut yogurt or dairy free almond milk yogurt

Sea salt and freshly ground pepper

1/2 cup sunflower seeds

1 apple, chopped

2 cups cooked chicken breast, chopped

2 teaspoons basil

Place the lettuce leaves to the side. Add the remaining ingredients to a large bowl and mix well. Fill each of the lettuce leaves with 1 to 2 tablespoons of chicken salad and serve.

Suggested Sides: Ginger Garlic Saute and/or Chicken Bone Broth Soup

Serves 2

2 cups brussel sprouts, cut in half

2 tablespoons coconut oil, melted

1 large onion, chopped

sea salt and black pepper to taste

2 wild caught salmon fillets, thawed or fresh

Preheat the oven to 400 degrees F. Add the brussel sprouts, coconut oil, chopped onion, sea salt, and black pepper to a roasting pan. Mix well and place in the oven for 30 to 35 minutes. Turn the sprouts halfway through cooking to prevent burning. The edges should be brown and the center should be tender when done.

To pan sear the salmon, place a skillet over medium heat. Add coconut oil. Season both sides of the salmon with salt and pepper. When the pan is hot, add the salmon. Cook on both sides for about 5 to 8 minutes. Serve with warm brussel sprouts.

Suggested Sides: Large Salad and/or Parsnip Cream Soup

Serves 4

1 to 1.5 pounds of boneless chicken thighs, chopped

2 cups vegetable broth

1 can (13.5 oz) of coconut milk

3 tablespoons curry paste (red or yellow)

1 large onion, chopped

1 bell pepper, chopped

2 cups chopped cabbage

1 cup chopped carrots

Mix well and toss all the ingredients into the crockpot to cook on low for 4 hours.

Suggested Sides: Large Salad and/or Baked Sweet Potatoes

Serves 2

2 sweet potatoes, sliced thinly

2 tablespoons coconut oil, melted

Salt and pepper to taste

2 raw burger patties (turkey, chicken, or beef)

2 collard green leaves

Condiments (onion, spinach, avocado, tomato, etc.)

Preheat the oven to 400 degrees F. Add sliced sweet potatoes and coconut oil to a bowl and mix until well coated. Place the slices onto a baking pan in a single layer and bake until well done. Season with salt and pepper and serve with your burger.

Place the raw burgers In a hot skillet and cook thoroughly. Serve your burgers wrapped in a collard green leaf and top with your favorite fixins.

Suggested Sides: Large Salad and/or Baked Sweet Potatoes

Serves 4

2 pounds of lean ground meat

2 eggs, beaten

1 onion, finely chopped

2 stalks of celery, finely chopped.

2 tablespoons Italian seasoning

1 tablespoon garlic powder

Sea salt and black pepper

1 can diced tomatoes (13 oz)

In a large bowl combine your ground meat, beaten eggs, onion, celery, and seasonings. Mix everything together by hand, forming a loaf. Place your loaf in your slow cooker and press it down so that the top is flat and you have about an inch of space between the loaf and the sides of the slow cooker.

Add the diced tomatoes to the top of the loaf. Cook on low for 4 to 5 hours until the center is fully cooked.

Suggested Sides: Large Salad and/or Seasoned Cauliflower Rice

Serves 4 to 5

3 limes, juiced

1 bunch of fresh cilantro

3 cloves of garlic

2 tablespoons coconut oil

1 large whole chicken (about 4 pounds)

1 tablespoon cumin powder

1 tablespoon chili powder

Sea salt and black pepper to taste

Preheat your oven to 450 degrees F.

Add lime juice, cilantro, garlic, and coconut oil to a blender. Pulse for a minute until well blended. Set to the side.

Place your whole chicken into a roasting pan. Season with cumin, chili powder, sea salt, and black pepper. Pour the blended lime juice and cilantro mixture over the chicken. Cover the pan with foil and roast for 1 hour. After 1 hour, remove the foil and cook for an additional 20 to 30 minutes until the skin is brown.

Suggested Sides: Large Salad and/or Roasted Lemon Broccoli

Serves 4

8 chicken thighs, skin-on, bone-in

2 tablespoons coconut oil

4 garlic cloves

2 lemons, juiced

1 bunch parsley

1 tablespoon rosemary

Sea salt and black pepper to taste

4 zucchinis

Preheat your oven to 400 degrees F. Place your chicken in a roasting pan, skin side up, and set it to the side.

Add the coconut oil, garlic, lemon juice, parsley, rosemary, salt, and black pepper to a high speed blender. Blend well. If there is not enough liquid add a tablespoon or two of water. Pour the liquid over the chicken. Cover with aluminum foil and roast for 45 minutes. Remove the foil and roast for an additional 15 to 20 minutes until the chicken is brown. Remove from the oven and set to the side until it is ready to serve.

Do you own a veggie spiralizer? If yes, you can use your spiralizer to make your noodles as directed on the package. If you do not own a spiralizer, you can create “linguini” noodles by using a vegetable peeler. Simply peel the zucchini lengthwise into a bowl.

You can serve your zucchini noodles raw with a bit of salt and pepper with the chicken and sauce placed on top. You may also quickly saute your noodles in a hot skillet with coconut oil, salt, and pepper.

Suggested Sides: Large Salad and/or Ginger Garlic Saute

Serves 4

2 acorn squash

2 tablespoons coconut oil, divided

1 large onion, chopped

2 garlic cloves, chopped

1 apple, cored and chopped

1 bunch kale, chopped

¼ cup water

2 15-ounce cans lentils, drained and rinsed

½ tablespoon cinnamon

1 tablespoon all-purpose seasoning (salt-free)

sea salt and black pepper, to taste

1 pound shrimp

Large Salad (recipe in Sides)

Preheat the oven to 400 degrees F.

Slice acorn squashes in half and remove the seeds. Brush 1 tablespoon coconut oil over inside of squash halves. Place the squash halves cut-side down on a baking sheet. Bake for about 20 minutes. Turn the squash over, then bake for an additional 10 to 15 minutes until the center is tender. Remove squash from the oven and set aside to cool.

Place a large sauté pan over medium heat. Add 1 tablespoon of coconut oil. Once the oil has melted, add onion and garlic. Sauté for about 3 minutes, then add chopped apple. Sauté for an additional 3 minutes, then add chopped kale. Add ¼ cup of water to the pan and cover. Allow the kale greens to steam for about 5 minutes until tender. Remove the cover and add lentils, cinnamon, all-purpose seasoning, sea salt, and black pepper. Stir well until the lentils are warm.

Next, place a medium-sized pot over medium heat. Add about 1-inch of water. Top with a metal steamer. Add the shrimp and cover. Steam for about 3 minutes until the shrimp is pink and opaque. Remove the shrimp from the pot and rinse under cool water to stop the cooking. Season with sea salt and black pepper.

Serve each acorn squash half stuffed with the kale, lentil mixture, and shrimp.

Suggested Sides: Large Salad and/or Parsnip Cream Soup

Serves 2

1 15-ounce can coconut milk (BPA-free can)

1 probiotic capsule (at least 50 billion)

Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt.

Next, remove the coconut milk from the can, and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well, and tightly close the jar.

To incubate the yogurt, place your jar of coconut milk in the oven with the light on and tightly close the door. Do not turn the oven on. A closed oven with the light on generates heat of about 105 to 110° Fahrenheit. Incubate your yogurt for up to 24 hours.

Makes 1-4 Servings

4-cup glass jar with wide opening and strong screw cap or swing-away lid

1/2 cup water kefir grains (available at http://www.culturesforhealth.com/water-kefir-grains.html)

2 to 4 cups fresh young coconut water

Fill jar with young coconut water and add your water kefir grains. Stir with a non-metal spatula as the metal will damage the grains.

Make sure the jar is airtight, and let it stand for 24 to 48 hours (the longer the brew, the more healthy bacteria you have cultured).

Strain through a plastic sieve and fill bottles with the cultured coconut water. Make sure the bottles are airtight.

Refrigerate for 1-2 days, and serve chilled.

Variations: To make lemon or lime coconut water kefir, add 1/4 cup lemon or lime juice to 1 quart of coconut water kefir. To make cherry coconut water kefir, add 1/2 cup cherry concentrate to 1 quart of coconut water kefir.

You can purchase the starter culture at www.bodyecology.com or www.culturesforhealth.com.

TOOLS FOR MAKING CULTURED FOODS:

1 large mixing bowl

1 mason jar with lid

1 wooden spoon

1 cabbage leaf

1/4 cup starter culture

INGREDIENTS:

1 large cabbage leaf (set to the side)

1 large head of cabbage, shredded

1 bunch kale, chopped

1 small peeled, organic lemon

2 carrots, shredded

1 clove garlic

1/4 cup starter culture

Toss chopped vegetables and starter culture together in a large mixing bowl. Remember to set your large cabbage leaf to the side.

Combine the mixture by hand, making sure the vegetables are thoroughly combined. Layer this mixture of vegetables into a mason jar, and pound it down with a wooden spoon so the vegetables are tightly compacted.

Continue to layer, and pound until your vegetables are thoroughly packed within the jar and the level of brine exceeds the level of the solids.

Layer the top of your vegetables with a cabbage leaf, and pack the leaf down with your fist.

Allow your vegetables to ferment at room temperature for 5 days before tasting them or longer until desired sour taste. Then place it in your refrigerator.

Cultured Vegetables will keep for one year, as long as you properly store them.

Serves 4

Water kefir is gluten and dairy free and possibly one of the easiest cultured foods to make.

THE BENEFITS OF WATER KEFIR ARE:

· Cleansing effects on the intestines

· Excellent source of B1, B6, B12

· Contains anti-fungal and antibiotic properties

· Contains aminos, minerals and vitamins

· Boosts the immune system

· Normalizes and resets the metabolism

· Supports skin issues such as eczema, psoriasis and acne by improving gut health

TO GET STARTED:

Order your kefir grains. I recommend www.culturesforhealth.com.

You can buy fresh or dehydrated water kefir grains. I prefer fresh kefir grains (which you do not need to rehydrate).

YOU WILL NEED THE FOLLOWING TOOLS AND INGREDIENTS:

½ gallon glass jar

Plastic strainer

Wooden spoon

¼ cup organic sucanat*

Water (non chlorinated)

Water kefir grains

NOTE: about the sucanat (sugar): the grains will consume most of the sugar, leaving the amount of sugar equal to a piece of fruit. The longer the drink ferments the less sugar it will contain.

4-cup glass jar with a wide opening and a strong screw cap or swing-away lid.

¼ to ½ cup of hydrated water kefir grains (buy at culturedforhealth.com)

¼ cup sucanat or rapadura sugar

¼ lemon or slice of lemon. (Peel zest from non-organically grown fruit)

3 cups spring water (clean non-chlorinated water)

Add water to a jar and dissolve sucanat and lemon.

Add kefir grains and seal jar airtight and let stand at room temperature for 2 days. Stir contents after 24 hours and as often as you like.

Strain the contents and squeeze lemon into liquid, fill bottles with water kefir and seal airtight. (Discard lemon.)

Place grains in a bowl filled with fresh water, stir, then strain.

Repeat the above for each new batch.