Homemade Electrolytes (variety)

Recipes from ChatGBT

Husband-Tested in Alice's Kitchen

It's extremely hot and humid right now and rather than buy expensive powdered electrolytes, I asked ChatGBT to come up with some recipes for homemade.  I've been making these to drink before and after our daily walks outside.

Basic Hydration Base
Great for replacing fluids after a workout or illness.
3 ½ cups water, 
½ tsp pink Himalayan or sea salt
2–3 Tbsp honey or sugar
¼ cup fresh lemon or lime juice.
Instructions: Whisk all ingredients together until the salt and honey dissolve completely

Quick, Affordable Homemade Electrolyte Drink 
3 ½ cups of water
½ teaspoon of unrefined sea salt or pink Himalayan salt
2 to 3 Tablespoons of raw honey, maple syrup, or sugar. 
Mix in ¼ cup of lemon, lime, or orange juice for flavor and extra potassium

Tropical Coconut Cooler
Coconut water provides a heavy dose of natural potassium and magnesium.
1 ½ cups unsweetened coconut water
½ cup fresh orange juice
2 Tbsp fresh lime juice
pinch of salt.
Instructions: Stir well in a tall glass and pour over ice. 

Green Apple Limeade
2 ½ cups coconut water (filtered water or decaf green tea can be used)
1 small green apple, cored and cubed
1 lime, juiced
¼ to ½ teaspoon salt
2 Tablespoons maple syrup

Citrus Maple Hydration Booster
3 cups filtered water
½ cup fresh-squeezed orange juice
2 tablespoons fresh lemon juice
¼ teaspoon fine unrefined sea salt or pink Himalayan salt
1 Tablespoon pure maple syrup
Instructions: Combine all ingredients in a large glass jar or pitcher. Shake or stir vigorously until the maple syrup and salt are fully integrated

Big Batch Pure Coconut & Date Hydrator (1 Gallon)
Since this recipe uses a high volume of coconut water, it is packed with potassium. Be sure to purchase 100% pure coconut water with no added sugars.
• 6 cups unsweetened, pure coconut water
• 9 cups filtered water
• 1 cup fresh-squeezed lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) date syrup
• Instructions: Pour 2 cups of the warm filtered water into your container first. Whisk in the salt and date syrup until completely dissolved. Pour in the remaining water, coconut water, and lime juice. Stir thoroughly.

Big Batch Citrus Maple Hydration Boost (1 Gallon)
This citrus-heavy blend freezes beautifully into popsicles or cubes and offers a crisp, refreshing flavor profile.
• 10 cups filtered water
• 2 cups fresh-squeezed orange juice
• ½ cup fresh lemon juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup
• Instructions: In a large gallon pitcher or pot, combine all ingredients. Whisk vigorously for 1 to 2 minutes to ensure the maple syrup and salt are fully integrated with the water and juices.

Big Batch Whole Berry Hydrator (1 Gallon)
• 4 cups fresh strawberries, raspberries, or blackberries (or a mix)
• 10 cups filtered water (divided)
• ½ cup fresh lemon or lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup or date syrup
Blender Instructions:
1. Blend the Fruit: Place your fresh berries into the high-speed blender jar along with 2 cups of the filtered water, the syrup, and the salt.
2. Liquefy: Run the blender on high speed for 60 to 90 seconds until the berries are completely liquefied into a smooth, frothy puree with no visible seeds or pulp chunks.
3. Combine: Pour the berry puree into your large gallon pitcher or storage container. Add the remaining 8 cups of water and the lemon/lime juice.
4. Stir: Give it a thorough stir to blend the puree completely into the water.

Strawberry-Pineapple Hydrator (1 Gallon)
• 2 cups fresh strawberries (hulled)
• 2 cups fresh pineapple chunks
• 10 cups filtered water (divided)
• ½ cup fresh lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup
Blender Instructions: Place the strawberries, pineapple chunks, salt, maple syrup, and 2 cups of the water into your blender. Run on high for 60 to 90 seconds until perfectly smooth. Pour into your gallon jug, add the remaining 8 cups of water and the lime juice, and stir well. 

Blueberry-Peach Recovery Blend (1 Gallon)
• 2 cups fresh blueberries
• 2 cups fresh ripe peaches (pitted and sliced; leave the skin on for nutrients)
• 10 cups filtered water (divided)
• ½ cup fresh lemon juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) date syrup (the caramel notes of date syrup pair beautifully with peaches) 
Blender Instructions: Add the blueberries, peach slices, salt, date syrup, and 2 cups of water to the blender. Blend on high until completely liquefied. Pour into your gallon container, mix in the remaining 8 cups of water and the lemon juice, and stir

Strawberry-Basil Lime Hydration Fuel (1 Gallon).
• 4 cups fresh strawberries (hulled)
• 1 cup packed fresh basil leaves (stems removed)
• 10 cups filtered water (divided)
• ½ cup fresh-squeezed lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup
Blender Instructions:
1. Place the strawberries, fresh basil leaves, salt, maple syrup, and 2 cups of the filtered water into your high-speed blender.
2. Blend on high for 60 to 90 seconds until the basil leaves are completely pulverized and the liquid is a vibrant, smooth red with no leafy flecks.
3. Pour the mixture into your gallon container, add the remaining 8 cups of water and the lime juice, and stir thoroughly before freezing.

Fab Fall Salad (vegan)

Recipe from Nisha Vora
Adapted and Husband-Tested in Alice’s Kitchen
Serves 2

This is a delicious salad that is full of autumn goodness.  Most of the components* can be made in advance on your prep day. Then, when it’s dinner time, slice the apple and toss with the ingredients you prepped.  

1 batch Baked Tofu*
1 head of curly kale or lacinato (dinosaur) Kale* 
1 sweet-tart crisp apple
2 to 4 Medjool dates, chopped or ¼ cup golden raisins
¼ cup cooked and rinsed Black or French Lentils*
4 Tablespoons Creamy Blender Balsamic Vinaigrette* 
2 ounces vegan feta
¼ cup Sweet Pumpkin Crunch* 

Baked Tofu 
1 (12 to 14 oz.) block of extra firm tofu 
1 1/2 Tablespoons extra virgin olive oil
1 teaspoons kosher salt
Freshly cracked black pepper 
2 Tablespoons potato starch or arrowroot powder 

Preheat the oven to 425F and arrange an oven rack in the top 1⁄3 of the oven. Line a rimmed sheet pan with parchment paper. Press the tofu for a bit and pat dry.  Cut into ½ inch cubes.
In a large bowl, add the tofu, oil, salt, and pepper to taste. Toss gently to coat, using either a silicone spatula or your hands. Now add the potato starch or arrowroot powder and, as gently as possible, toss to coat the tofu. Arrange the tofu cubes in a single layer onto the sheet pan. Bake for 15 minutes, then remove the pan from the oven. Flip with a spatula or carefully turn the tofu with your hands. Bake for 15 more minutes, or until the tofu is golden and crisp. Set aside the baked tofu for this recipe. While the tofu presses and bakes, prep the rest of the salad. 

Creamy Blender Balsamic Vinaigrette
Makes ¾ cup 

1 small shallot 
2 garlic cloves
¼ cup good quality aged balsamic vinegar 
1 Tablespoon Dijon mustard
1 teaspoon maple syrup or organic cane sugar 
¼ cup + 2 Tablespoons extra virgin olive oil 
½ teaspoon sea salt, plus more to taste
Freshly cracked black pepper 

Place all the ingredients in a high speed blender OR do the following:  Use a grater or Microplane to grate the shallot into a wide-mouth jar. Grate the garlic into the jar as well. If you don’t have a Microplane, finely mince both by hand. To the jar, add the balsamic vinegar, mustard, maple syrup, olive oil, salt, and black pepper to taste. Seal the jar with a lid and shake vigorously to emulsify. Season to taste with more salt or maple syrup as needed. Store the vinaigrette in a sealed jar in the fridge for 1 to 2 weeks. 

Sweet Pumpkin Crunch
¼ teaspoon ground cinnamon
¼ teaspoon freshly ground nutmeg (optional)
¼ teaspoon ground allspice (or 1/8 tsp ground cloves)
⅛ teaspoon cayenne pepper
A big pinch of kosher salt
1 Tablespoon extra-virgin olive oil (use ½ Tablespoon for a nonstick pan)
¾ cup pepitas 
1 Tablespoon pure maple syrup

Line a large plate with parchment paper. Stir the cinnamon, nutmeg if
using, allspice, cayenne, and salt together in a small bowl. Heat a medium frying pan for 1½ to 2 minutes. Add the olive oil and heat for 30 seconds. Add the pepitas. Cook for 2 ½ to 3 minutes, stirring from time to time, until they start to smell toasty and some have started to turn golden.
Add the maple syrup and spice mixture. Allow to sizzle, and stir very frequently, for about 2 minutes, tossing to coat the pepitas in the mixture. Immediately, transfer the mixture to the lined plate and allow to cool for 5 minutes. Store in a jar in the pantry for at least 2 weeks.

Kale
Strip out the tough center ribs. Wash and dry the leaves using a salad spinner (or a wash in a large bowl, then dry with clean dish towels). 
Option 1: Tear the kale into small pieces with your hands. 
Option 2: Stack several large kale leaves on top of each other, then roll them up. Slice the kale as thinly as you can. 
Massage the kale: Add the kale to your largest serving bowl. Add a few drizzles of olive oil and a couple pinches of salt. Use your hands to massage the kale until it softens a bit, 30 to 60 seconds. 
Add the kale to a paper towel lined container or reusable bag; refrigerate for up to 1 week to use in other meals. 

Lentils
Add 1 cup rinsed black (beluga) lentils or French lentils to the Instant Pot.  Add 1 ¾ cup water or vegetable broth.  Add a pinch of salt.  Place the lid onto the Instant Pot and set to Sealing.  Cook at high pressure for 5 minutes.  Do a natural release for 15 minutes. Rinse the lentils and store in a airtight sealed container.

ASSEMBLE THE SALAD: Using a sharp knife, slice the apple as thinly as you can. Add the sliced Apple to the massaged Kale, along with the chopped dates (or Raisins) and Lentils. Spoon on the Creamy Blender Balsamic Vinaigrette and toss well to coat. Add the Sweet Pumpkin Crunch, the Feta and the Baked Tofu. Toss again and add more Balsamic Vinaigrette to taste. 

Oatmeal Apple Cinnamon Cookies (vegan and gluten free)

Recipe from Food Impromptu
Husband-Tested in Alice’s Kitchen
Makes 12-15 cookies

Quick and easy to make in a food processor, the cookie dough was ready to go into the preheated oven. They are chewy, moist and have excellent autumn flavors, cinnamon, apples and walnuts!  If you use gluten free oats, they’ll be a nice treat for those who can’t tolerate gluten.  

1 ¾ cup old fashioned rolled oats (175g)
¼ cup coconut sugar (47g)
1 cup walnuts (100 g)
½ cup raisins (70g) 
½ cup almond butter (125 g) You can substitute another nut butter, if you wish.
1 medium apple (170g), chopped
1/4 teaspoon salt  
1/4 teaspoon baking soda 
1 teaspoon baking powder 
1 teaspoon cinnamon 
1 teaspoon vanilla extract

Transfer all the ingredients to a food processor and process until it reaches a coarse consistency. Please note that the mixture will be very sticky right now but don’t worry it’s all good. Line a baking tray with parchment paper and scoop 2 tablespoon of the the mixture on the baking tray. Since the mixture is very sticky at this point, grease your hands with some oil or you can simply flatten it out evenly with a butter knife to 1/2 inch thickness. Preheat the oven to 350F and bake for about 18 minutes or so. The baking time also depends on the heat of your oven so adjust the baking time accordingly. Once baked let it cool and then transfer it on to a wire rack so that the cookies do not collect moisture at the bottom and to prevent it from getting soggy. The cookies are very delicate right after it's baked, so let it cool down completely before handling. Store the cookies in an air tight container to prevent it from drying out. These cookies also freezes well, you can make a back of it and freeze it for later - a grab and go breakfast. 

IMPORTANT TIPS:  The mixture is supposed to be sticky so grease your hands with some oil or you can simply flatten it out with a butter knife to 1/2 inch thickness - the baking time depends on the heat of your oven to adjust it accordingly if needed - use your judgement - some people are not very fond of raisins but it works very well for this recipe. Once the raisins are blended with the other ingredients you won’t notice it at all - the cookies are very delicate right after its baked so let it cool down completely before handling or storing it - Store the cookies in an air tight container to prevent it from drying out - these cookies also freezes well so you can make a batch and freeze it for later - a grab and go

Nutritional Information: (1 of 12 cookies) 211 calories; 7 g fat; 0.6 g saturated fat; 0 mg cholesterol; 1386 mg sodium; 33.8 g carbohydrates; 7.5 g fiber; 10.8 g sugars; 4.8 g protein; 462 mg calcium; 3 mg iron; 1062 mg potassium

Stewed Apple Crisp Pots (Vegan and Gluten Free)

Recipe from Good Eatings (stewed apples and cashew cream)

Recipe from Cooking Light (coconut buckwheat granola)

Husband-Tested in Alice's Kitchen 

Serves 4

Well, this may seem un-American, but I would choose this apple dessert over an apple pie anytime! This is absolutely the most scrumptious dessert ever!  (Although it would be a close call between this dessert and my delish and unusual contest winning apple pie.) 

The beauty of it is that you can make all the components in advance. The stewed apple recipe is pretty straight forward.  I like that it is sweetened with maple syrup instead of white sugar.  Any granola would work here, but I always have Coconut Buckwheat Granola on hand.  It's my fave. But, let me tell you, the cashew cream is the BOMB!  It would take any fruit dessert to a heavenly level.  Be sure to make this for your favorite people.  It would make a fabulous holiday treat.

Stewed Apples

5 medium-sized sweet eating apples, skin on, cored and chunked

2 Tablespoons fresh lemon juice

2 Tablespoons maple syrup (not pancake syrup)

1 Tablespoon water

1 1/2 teaspoons ground cinnamon

1 teaspoon vanilla extract

Pinch of sea salt

Place the stewed apple ingredients in a medium-sized pot and bring to a boil. Simmer the apples for about 15 minutes or until the apples become soft and "fluffy" and still hold their shape.  You don't want it to turn into applesauce.  Now, when I made this, my apples were quite juicy and so, when they were cooked to this point, they gave off a lot of juice.  I took some of that juice and put it in a small saucepan with 1 Tablespoon maple sugar and cooked it until it became syrupy.  Then I returned the syrup to the apple pan and tossed the apples until they were coated.   So, if your apples seem to be swimming in too much liquid, you can do the same.

Coconut-Buckwheat Granola

1 1/2 cups old-fashioned rolled oats (Use gluten-free oats to make this dessert gluten free.)

1/2 cup unsweetened flaked dried coconut

1/2 cup almonds, coarsely chopped

1/2 cup unsalted pumpkin seeds

1/4 cup uncooked buckwheat groats

1/2 teaspoon kosher salt or sea salt

1 teaspoon ground cinnamon 

2 Tablespoons canola oil or coconut oil

2 Tablespoons maple syrup 

Preheat the oven to 375F.  Combine the first 7 ingredients in a large bowl.  Whisk together the oi and maple syrup in another bowl.  Pour the wet ingredients into the dry ingredients and mix really well.  Spread the mixture in a single layer on a parchment lined or silicone lined rimmed baking sheet.  Bake for 10 minutes.  Stir the mixture and then bake an additional 10 minutes.  Cool completely before using.

Cashew Cream

3/4 cup cashews, soaked overnight in water

1/2 cup plant milk

2-3 Tablespoons maple syrup (not pancake syrup)

2 teaspoons vanilla extract

Drain the water from the soaked cashews.  Rinse the cashews with fresh water and drain again. Then place the cashews in a high speed blender along with the rest of the cashew cream ingredients. Process until very smooth.  Add more milk to your thickness preference.  I thought the thickness was perfect as is.  

Serving

To serve, layer the three components into glass dishes for a simple, but lovely-looking dessert.  I layered the apples first, then the cream and then the granola crisp.  Malin (the recipe author) layered hers with the cream first, then the apples, the cream again and then the granola crisp.  Either way, it's going to look and taste fabulous!

Tofu Waldorf Salad (Vegan)

Recipe from Jordan Waddell

Husband-Tested in Alice’s Kitchen

Makes 4 generous servings

I was watching Jordan Waddell’s YouTube channel posting about lunches that can be enjoyed at work/school without a microwave or refrigerator.  She prepared three lunches that all looked good, but when she demonstrated this Tofu Waldorf Salad, she said that it was her favorite.  So, of course, I had to give it a go.  It was absolutely delicious.  If you have poultry seasoning and store bought hummus, this will be a cinch to put together.  When I made this the first time, I had neither and had to make the seasoning and the hummus.  (Recipes in the notes.)

1 package extra firm tofu, drained, pressed and cubed

2 Tablespoons poultry seasoning

½ lemon, zest and juice

¼ cup hummus

2 Tablespoon vegan mayonnaise

Kosher salt, to taste

Freshly ground pepper, to taste

½ cup red grapes, halved

2 celery stalks, chopped

¼ cup fresh parsley leaves, chopped

¼ cup sunflower seeds (or other seeds or nuts)

Preheat the oven to 375F. Toss the tofu cubes with the seasoning.  Bake on a parchment lined baking sheet for 375F for 15-20 minutes or until golden around the edges.  Meanwhile, whisk together in a large bowl the lemon juice, zest, hummus, salt and pepper.  Add the grapes, celery, parsley, sunflower seeds and then the tofu.  Mix gently until well combined.  Serve on toast or bread or over salad greens.

Poultry Seasoning:

2 teaspoons ground dried sage

1 ½ teaspoons ground dried thyme

1 teaspoon ground dried marjoram

¾ teaspoon ground dried rosemary

½ teaspoon ground nutmeg

½ teaspoon finely ground black pepper

Mix all the ingredients together in a small bowl.  Store in a glass jar with a tight fitting lid.

Homemade Hummus (Recipe can be halved.)

Recipe from Downshiftology

2 (15 oz.) cans chickpeas (Do not discard the liquid.)

1/3 cup or more chickpea liquid from the can (This is called aquafaba.)

½ cup tahini (This is sesame seed paste.)

¼ cup olive oil

2 lemons, juiced

2 cloves garlic

1 teaspoon ground cumin

½ teaspoon salt

Put all the ingredients in a high powered blender or food processor.  Blend until completely smooth.  Add more aquafaba, if you like a looser consistency.  Garnish with olive oil, paprika and/or parsley, if desired.

Apple Smoothie

Makes 12 ounces (2 servings)

Recipe from WellPlated.com

Husband-Tested in Alice’s Kitchen

My husband and I both said, “Wow!” when we tasted this delightful autumn smoothie for the first time.  I love that it is made with wholesome “real food” ingredients. 

1 medium sweet apple, with skin, washed, cored, and chunked

¼ - ½ cup unsweetened almond milk (or unsweetened vanilla almond milk)

¼ cup old fashioned rolled oats

½ cup chopped frozen banana (about ½ large banana) or 1-2 pitted dates

1 Tablespoon almond butter or peanut butter or seed butter

½ Tablespoon maple syrup

1 teaspoon vanilla extract

¼ teaspoon ground cinnamon

Pinch of ground (1/8 teaspoon) nutmeg

Pinch of ground (1/8 teaspoon) allspice

Small handful ice

Place all the ingredients in the order listed into a high speed blender and blend until smooth.  If you like your smoothie thick, use ¼ cup almond milk.  We like ours a little more “drinkable” so I added just a bit more almond milk. Serve immediately.

Nutritional Information: (1 of 2 servings, about 6 oz.) 153 calories; 4.5 grams fat (1 g saturated fat); 284 mg potassium; 27 grams carbohydrates; 4 grams fiber; 18 grams sugars; 3 grams protein; 49% vitamin A; 7.7% vitamin C; 48.5% calcium; 0.5% iron

Bulgur Breakfast Bowl with Apple

Recipe adapted from Cooking Light

Husband-Tested in Alice’s Kitchen

Serves 2 (Can be doubled)

While my husband likes to eat the exact same thing every single morning, I like to change it up every once in a while.  Since autumn is in full swing, I decided to prepare a filling breakfast that would feature apples.  This recipe makes breakfast especially easy because you do a little prep the night before.  By the time your coffee is finished percolating, your delicious Bulgur Breakfast Bowl with Apples will be ready to eat.  Feel free to substitute any of your favorite seasonal fruit for the apple.

½ cup bulgur

¾ cup milk (Any kind will do. I used unsweetened almond milk.)

1 Tablespoon almond butter

¼ teaspoon ground cinnamon

½ teaspoon vanilla

1 chopped apple or pear

¼ cup plain 2% Greek yogurt

1 teaspoon honey or maple syrup

2 Tablespoons whole almonds, chopped

Begin preparing this the night before you plan to serve this breakfast.  Place ½ cup bulgur in a bowl that has a lid.  Add ¾ cup milk.  Stir.  Cover the bowl and leave it in the fridge overnight.  The next morning, combine bulgur/milk mixture with the almond butter and cinnamon.  Add the chopped apple and toss. Divide the mixture between two serving bowls.  (Or, just put half of the mixture in the fridge for the next morning.) Mix the honey or maple syrup into the yogurt.  Dollop over the top of each serving or mix the yogurt mixture into the bulgur mixture.  Sprinkle with the chopped almonds.  Serve.

*By my calculations, each serving is about 309 calories per serving.