isometrics recipes

Isometric Recipe Book 1

Table of Contents !

Breakfast Creations 3

One Minute Omelets 3

Mexican Eggs 4

Green Eggs 5

Eggs -n- Lentils 6

Strawberry Protein Smoothie 7

Ultra Breakfast Protein Smoothie 7

Dinner Delights 8

Beef Stroganoff 8

Grilled Salmon 9

Cod Fish with Mango Sauce 10

Mild or Spicy Turkey Chili 12

Kabobs 13

Mexican Layered Tortillas 14

Quick Eats & Sides 15

No Bake Peanut Butter Protein Bites 15

Chocolate Protein Pudding 16

Protein Fruit Puree 17

Rice Wraps to Go 18

Kale Chips 20

Sweet Potato Fries 21

Bonus Material 22


Breakfast Creations !!One Minute Omelets

(No more excuses eggs.) !!!Prep time: 30 seconds

Cook time: 2-3 min Total time: 3 mins

Serves: 1 !!!!!!!Macronutrients: 18g. Protein, 3g. Carbs, 0g. Fat

Ingredients: - 3/4 cup egg whites - cheese or salsa (optional) - salt & pepper to taste !Directions:

1. In a small to medium microwave safe bowl (glass works best) place the egg whites or egg(s) inside. Using a whisk or fork, mix until frothy. Add in cheese or salsa and mix well. !

2. Place in microwave and cook on full power. Cook egg whites for 1 minute to 1 minute 30 seconds until there is no uncooked egg white in the bottom of the bowl. Cook egg for 30-45 seconds until there is no uncooked egg in the bottom of the bowl. The eggs will puff greatly. Immediately move to plate and enjoy. !

3. Eggs may be seasoned with kosher salt and black pepper or topped with cheese, salsa, or hummus. !!!!!!


Mexican Eggs (Get your fiesta on with these Mexican style eggs.) !!

Prep time: 5 Minutes Cook time: 5 Minutes Servings: 2 !Macronutrients per serving: 44g. Protein, 92g. Carbs, 12g. Fat !Ingredients: - 4 organic eggs - 1 1/2 cups black beans (canned or precooked) - 2 handfuls of spinach - 3 stewed tomatoes - 1 tsp. ground cumin - 1 tsp. garlic powder - salt & pepper to taste - salsa - non-stick cooking spray or a tbsp of olive oil or coconut oil !1. Blend eggs, spinach, beans, and tomatoes all together. Blend until it reaches a liquid

consistency. !2. Spray a large frying pan with cooking spray or use 1 tbsp of olive oil to grease pan.

Pour egg mixture into frying pan and stir in ground cumin, garlic powder, salt & pepper to taste. !

3. Cook until the egg mixture is no longer runny but fluffy. Add your favorite salsa on top and eat hot. !!!!!!!!!Isometric Recipe Book 4

Green Eggs (Don’t let the color scare you. These eggs offer a power punch of color & nutrients.)

!!! !!!Prep Time: 5 minutes Cook Time: 7 minutes

Servings: 1 !!!!Macronutrients: 24g. Protein, 7g. Carbs, 20g. Fat !!!Ingredients: - 4 eggs - Leaves from 3 kale stalks - 3 stalks of rainbow or swiss chard - 2 handfuls of spinach - 1 cup roughly chopped bell pepper - 1 tbsp olive oil - salt & pepper to taste - mustard to taste !Directions: 1. Take all your veggies and roughly cut into large chunks. !2. Place all of the vegetables along with the eggs into a blender. Blend until smooth. !3. Place vegetables into frying pan with a tablespoon of olive oil and cook until no longer

runny. !4. Season with salt & pepper & mustard (optional) to taste. Other favorite toppings

include: salsa or hummus. !


Eggs -n- Lentils (A little bit of this & a little bit of that.) !!!

Prep time: 5 minutes Cook time: 30 minutes (if you have cooked lentils on hand than cook time is 5 minutes) Servings: 2 !Macronutrients per Serving: 26g. of Protein, 57g. of Carbs, 17g. of Fat !Ingredients: - 1/2 cup uncooked lentils or 1 cup of cooked lentils - 4 eggs - 2-3 sliced green onions - handful of chopped mushrooms - handful of kale leaves only - small handful of cilantro about 1/4 cup - 1 tbsp. olive oil - sprinkling of salt & pepper to taste !Directions: 1. Begin by cooking your lentils in a small pot. *Lentils will simmer for about 20 minutes

or until tender. !2. Cut mushrooms, onions, kale and cilantro roughly and set aside until lentils are done. !3. Strain lentils out of pot once they are done cooking. !4. Place olive oil into frying pan and begin adding kale, onions, mushrooms, and

cilantro. Once vegetables soften, add eggs and lentils. Mix until eggs are well cooked. !5. Add salt & pepper to taste. Enjoy hot. !!!!!!!!!!


Strawberry Protein Smoothie (Give tofu a try with this sweet mix.) !Prep Time: 5 Minutes Serving Size: 16 oz !Macronutrients (total): 21g. of Protein, 42g. of Carbs, 10g. of Fat !Ingredients: - 1/2 package of organic tofu (about 8 oz) (I used

Nasoya Super Firm) - 5-7 large fresh or frozen strawberries - 1 cup organic soy milk (vanilla flavored is best) - 3 tbsp. honey - a few ice cubs optional - sprinkle of coconut !Directions: 1. Blend all ingredients together until smooth and

desired consistency. !!!Ultra Breakfast Protein Smoothie (Everything you love about breakfast in a cup.) !Prep Time: 5 minutes Servings: 1 !Macronutrients (total): 48g. of Protein, 69g. of Carbs & 48g. of Fat !Ingredients: - 1 cup of strawberries fresh or frozen - 1 cup of organic soy milk - 1/4 cup oatmeal - 1/2 cup peanut butter or almond butter 16,12, 33 - 3 tbsp unsweetened shredded coconut (optional) - 2 tbsp chia seed 5,14,10 - ice (if not using frozen strawberries) !Directions: 1. In a blender add all ingredients and blend until smooth. If you don’t have a high power

mixer you may want to add the oatmeal and peanut butter last.


Dinner Delights ! !Beef Stroganoff

(Lip-smacking flavor.) !!Prep Time: 5 minutes

Cook Time: 20 minutes Servings: 4 (sauce & rice) !!!

Macronutrients per Serving: !Sauce: 22g. Protein, 2.5g. Carbs, 17 g. Fat !Noodles: 2oz (dry)= 4g. Protein, 46g. Carbs, 1 g. Fat !Ingredients: Sauce: - 1 lb grass fed beef - 1 onion chopped - 2 ribs of celery finely chopped - 8 oz of sliced mushrooms - 1 cup chicken or vegetable broth - 2 tbsp all-purpose gluten-free flour (cornstarch will work) - 1 tsp. basil - 1/2 tsp. thyme - salt & pepper to taste - 2 cups on uncooked organic brown rice !Directions: 1. Begin preparing rice by following directions. !2. Begin browning beef in a large greased pan. !3. Roughly chop onions, celery, and mushrooms and add to meat. !4. Add 1 cup of vegetable broth, 2 tbsp gf flour or cornstarch, basil thyme. Stir

occasionally allowing the broth to thicken. !5. Add salt & pepper to taste. Enjoy hot!


Grilled Salmon (Salmon is one of the easiest and fastest fishes to prepare.) !!

Prep Time: 3 mins. Cook Time: 12 mins. Serving size: 3 oz. (8-10 servings) !Macronutrients per Serving: 22g. Protein, 0g. Carbs, 7g. Fat !Ingredients: - 1.5 -2 lbs. uncooked salmon - 1/2 lemon - sprinkle of garlic powder - sprinkle of pepper - sprinkle of parsley !Directions: 1. Cover a large grill pan with foil than place raw salmon on pan. !2. Poke salmon with a fork and then squeeze generously with fresh lemon. Sprinkle

garlic, pepper, and parsley modestly. !3. Place salmon in the grill for 7-8 minutes and then check. Salmon should be fork

tender. The biggest mistake with salmon is overcooking. Check salmon and cook for another 3-4 minutes if not yet done. !

4. Serve warm with your favorite sauteed vegetable. Salmon tastes wonderful with sauteed asparagus, green beans or mushrooms. Here I simply sauteed vegetables I had on hand in minced garlic, olive oil, with salt and pepper to taste. !!!!!!!!!!!! !


Cod Fish with Mango Sauce (A sweet tropical flavor that even non-fish lovers will love) !

Prep Time: 7-10 mins Cook Time: 10-15 mins Servings: 4 !!! !

Macronutrients per Serving: 18g. Protein, 25g. Carbs, 8g.

Fat !!Ingredients: - 16 oz package of thawed

cod fillets - 1 mango roughly chopped - 1/2 lemon - 2-3 tbsp olive oil - 1 tsp basil - 1 tsp minced garlic - 1/2 tsp garlic powder - sprinkle of parsley - sprinkle of unsweetened shredded coconut !Directions: 1. Take your thawed cod fillets and place on a foiled baking pan. Poke fillets with a fork

and then squeeze half of the lemon onto the fillets. Place fish in the boiler on low for about 10 - 15 minutes or until fish is flaky. !

2. Cut your mango into bit size pieces. Set aside. !3. Pour olive oil, minced garlic, and basil into a medium mixing bowl. Stir quickly, Next

add in chunks of mango. Pour on top of finished fish. !4. Sprinkle with parsley & shredded coconut. Eat hot.

!!!!


Chicken Rice Bake (Hearty, succulent and it practically cooks itself.) !!

Prep Time: 5 minutes Cook Time: 45 - 50 minutes Servings: 4 !Macronutrients per serving: 13g. Protein, 40g. Carbs, 1g. Fat !Ingredients: - 4 chicken breasts pounded thin (I have used both boneless and non boneless chicken) - 1 cup organic brown rice - 1 cup chicken broth or water - 14.5 oz chopped tomatoes - 8 oz or about a cup of tomato sauce - 2 tsp salt & 2 tsp. pepper - 3 cloves garlic - olive or coconut oil !Directions: 1. Pound chicken breasts thin and place in a deep frying pan with olive oil. !2. Cook chicken on each side for 3 - 4x minutes. Then remove chicken from pan and set

aside. !3. Add rice to deep frying pan and stir for 2-3 minutes. Add garlic, chopped tomatoes,

chicken broth, salt and pepper. Bring to a boil. !4. Place chicken and tomato sauce back into the pan. Cover and simmer for 30 -35

minutes or until chicken & rice is fork tender.!!5. Enjoy warm. !!!!!!!!!!!


Mild or Spicy Turkey Chili (Need dinner fast? Dump, stir & go.) !!!!!

Prep Time: 5 minutes Cook Time: 15 minutes Servings = 7 cups !!!!!!Macronutrients per Serving: 1 cup= 22g. Protein, 24g. Carbs, 6g. Fat !Ingredients: -1 lb of ground organic turkey -14.5 oz of diced tomato (do not drain) - 15 oz can of kidney beans (drained & rinsed) - 15 oz can of Garbanzo beans (drained & rinsed) - 1/4 cup of water - 1 small onion - 1 tbsp parsley or *for spicy use 1 tbsp chili powder - 1 tbsp oregano or *for spicy use 1 tbsp cumin instead - 1 tsp. thyme or *for spicy use 1-2 tsp. cayenne powder - 2 dashes of garlic powder - sea salt & pepper to taste !Directions: 1. Pour 1/4 cup of water into a large pot and begin browning the ground turkey. !2. Chop onion into small pieces and add with ground turkey. !3. Once meat is fully cooked add the can of diced tomatoes, drain and rinse your cans

of beans before adding. !4. Add all of your seasonings and bring to boil for about 3-5 minutes. !5. Simmer until ready to serve. 6. !


Kabobs (Don’t wait ’til summer to enjoy this dish that is as fun to make as it is to eat) !!

Prep Time: 10 minutes Cook Time: 15 minutes Servings: Makes 9 skewers !Macronutrients per Serving: 28g. Protein, 7g. Carbs, 4g. Fat !Ingredients: - 3 1/2 pounds of chicken - 1 can of pineapple chunks 16 oz (make sure it has no added sugar or syrups) - 1 orange bell pepper - 1 cup cherry tomatoes - 1 small onion - 4 oz mushrooms halved or precut steak mushrooms - wooden skewers (optional) !Marinade: - 1/4 cup reserved pineapple juice - 1/2 of 1/4 olive oil - 1/2 of 1/4 balsamic vinegar - 1/4 tsp salt - 1 tsp minced garlic - good shake of pepper !Directions: 1. Cut chicken into thin cubes and cut the pepper, onion, and mushroom into thick

chunks. !2. Place all the ingredients of the marinade into a container with a lid and shake. !3. Next place all the chopped chicken and vegetables in the container, replace the lid

and shake until marinade is covering all the vegetables and meat. !4. Place chicken, vegetables, and pineapple on wooden skewers or line a baking sheet

with foil and spread out vegetables and chicken on the foil. !5. Place in broiler and cook on low for 15 minutes or until meat is not longer pink and

the veggies are tender. !!!!Isometric Recipe Book 13

Mexican Layered Tortillas (This dish is completely dairy-free, but I guarantee you won’t even notice.) !!

Prep time: 20 minutes Cook time: 10 minutes Servings: 6 !!Macronutrients per Serving: 24g. Protein, 57g. Carbs, 37g. Fat !!!Ingredients: - 1 lb. ground beef - 2 (15 oz.) cans of traditional refried beans - 12 corn tortillas - 4 cups of spinach - 2 1/2 cups of your favorite salsa - 1 cup of hummus - large handful of olives (optional) - 3-5 tbsp olive oil or favorite cooking oil !Directions: 1. Preheat oven to 350 degrees. !2. Begin cooking the ground beef. !3. In a separate pan, pour half of the called olive oil and heat. Place 2-3 corn tortillas at

a time (depending on how large your pan is) into the olive oil and lightly brown for a few seconds. Flip over once slightly brown. Continue until all 12 tortillas are done. Set aside. !

4. Once meat is thoroughly cooked mix in both cans of beans then set aside. !5. In a 9x13 pan begin layering your ingredients starting with the corn tortillas. Lay 6

corn tortillas down on the bottom of the pan. They should overlap. Place a generous layer of meat/beans on top. Next, cover with 2 cups of spinach and then salsa. Repeat the layers again by starting with another layer of corn tortillas. !

6. Top the Mexican lasagna with a thin layer of your favorite hummus and sprinkle with black olives on top. Bake for 10 minutes or until lightly brown. Enjoy!


Quick Eats & Sides !No Bake Peanut Butter Protein Bites

(A sweet snack that will give you protein and energy for those long days.) !Prep Time: 5 mins. Freezer Time: 2 hours Servings: 25 !Macronutrients per Serving: 7g. of Protein, 6g. of Carbs, 11g. of Fat (Will depend on your protein mix) !Ingredients: - 2 cups peanut butter - 2 scoops of protein powder - 2 bananas - 2 tbsp. flax seed or chia seed - 1 tbsp. cocoa powder !Directions: 1. Mix all the ingredients together by hand. !2. Make small peanut butter balls and place in a plastic storage container. Layer peanut

butter balls with parchment paper in between. !3. Freeze for 2 hours before serving. Store in freezer. !!!!!!!!!!!!!!Isometric Recipe Book 15

Chocolate Protein Pudding (Just like the boxed stuff but way healthier!) !Prep Time: 3 minutes Refrigeration Time: 6 hours Serves: 1 !!Macronutrients per Serving: 47g. Protein, 34g. of Carbs, 24g. of Fat (added toppings not included)

!Ingredients:

- 4 tbsp chia seeds - 1 cup non-dairy milk - 1/4 cup protein powder (about 60 grams) - 1 tbsp raw cacao powder or cocoa powder - toppings of choice (berries, peanut butter or

almond butter, hemp hearts, or chopped almonds). !

DIRECTIONS: 1. Place all ingredients into a mason jar. Screw top tight and shake vigorously. !2. Place in refrigerator overnight or in the fridge for 6 hours (chia seeds will expand). !3. Mix with a spoon and pour desired toppings on top. Eat it and go. ! !!!!!!! !!Isometric Recipe Book 16

Protein Fruit Puree (Become a fan of tofu with this sweet & tasty number.) !

Prep Time: 5 minutes Cook Time: 0 minutes Serves: 2 !Macronutrients per serving: 30g. of Protein, 40g. of Carbs, 24g. of Fat !Ingredients: - 16 oz of Organic Silken Tofu - 1 ripe banana - 1 1/2 cups of fruit of your choice (raspberries, pineapple, strawberries etc) - 1/4 cup chopped almonds - 3 tbsp. non-dairy milk - honey to drizzle (optional) !Directions: 1. Drain package of tofu and place in a blender or food processor along with your

banana and blend until smooth. Pour tofu in a bowl and set aside. !2. Place the fruit of choice along with your nondairy milk into blender or food processor

and blend until smooth. !3. Place alternate tablespoons of the fruit and the tofu mixture into a glass or bowl. !4. Chop 1/4 cup almonds and divide the almonds into each bowl. !5. Sprinkle with honey. Eat and enjoy. !!!!!!!

!!


Rice Wraps to Go (Skip the carbs and grab a wrap.)

!Prep Time: 5-7 mins. Cook Time: 0 mins. Servings: 1 (makes 4 rolls) !!Macronutrients: 13g. Protein, 22g. Carbs, 31g. Fat (this is minus the topping) !!Ingredients: - 4 oz cooked shredded chicken or

8-12 slices of your favorite lunch meat

- 1 cup of alfalfa sprouts - 1/4 cup of salted or unsalted

sunflower seeds - 1/2 cucumber or another vegetable - 1/2 of avocado - 2 green onions (optional) - 4 rice wraps (found in the ethnic aisle of your grocery store) !Topping: - favorite hummus, mayo (dairy-free), mustard or salad dressing for dipping !Directions: 1. Chop your green onions into large coin shapes, cut avocado into thin strips, and peel

your cucumber and cut lengthwise. !2. If you chicken or meat isn’t already shredded make sure it’s ready to go. Omit this

step if you are using lunch meat. !3. Take one rice wrap at a time, run it under water until well moist but not soggy. Place

the wrap on a clean cutting board or flat surface. !4. Add your sesame seeds, first, so they stick. Place 1/4 cup of alfalfa sprouts, 3-4

slices of cucumber, chunks of chicken, a few slices of avocado, tossed with your green onion on top. !

5. Once all your ingredients are on, roll your wrap like a tortilla. Tuck your ends under to prevent the filling from falling out. Enjoy with your favorite sauce.


Salad Wraps (Enjoy any one of your favorite sandwiches on thick slices of bread lettuce.) !

Prep time: 5 Minutes Cook time: 0 Serves: 1 !Macronutrients per serving: 40g. of Protein, 34g, of Carbs, 57g. of Fat !Ingredients: - 1 can of tuna (7 oz can) - 1 avocado - 1 cucumber - 1/2 of a small onion chopped (optional) - 5-6 large boston leaves - handful of cherry tomatoes - 1 tbsp pickle relish (optional) - 1/2 tbsp mustard - 1/4 cup dairy-free mayonnaise - garlic powder to taste - pepper to taste !Directions: 1. Drain your can of tuna and scoop in a bowl. Add mustard, mayo, garlic powder,

pepper, and relish. !2. Slice thin slices of cucumber and avocado and set aside. !3. Clean lettuce wraps with water and nontoxic soap. Pat dry with a paper towel. !4. Place scoops of tuna onto the lettuce wraps. !5. Place tuna mixture on leaves and top with cherry tomatoes, avocado, and onions. !!Variations: You can use lunch meat, hard-boiled eggs, shredded chicken with slices of bell peppers, different sprouts, hummus, chopped broccoli, shredded cabbage, sesame seeds, chopped nuts etc. !!!

!!!!Isometric Recipe Book 19

!Kale Chips

(Never eat potato chips again!)

!Prep Time: 5 mins.

Cook Time: 10 - 15 mins. Servings: 1-2 !

!!!Macronutrients per serving: 0g. Protein, 0 g. Carbs, 8g. Fat

Ingredients: - 1 large Kale bunch - 1/4 cup olive oil - sea salt to sprinkle - garlic to sprinkle - pepper to sprinkle !Directions: !1. Preheat oven to 350 degrees. !2. Wash kale leaves with non toxic soap. (I use Seventh Generation) !3. Pat or shake excess water off. !4. Pull off leaves from kale steam and place in a large bowl. !5. Pour olive oil over kale leaves and rub the oil into the kale until completely covered. !6. Spread kale leaves on to baking sheet it’s okay if they over lap. !7. Sprinkle salt, pepper, & garlic on top. Bake for 10 -15 minutes or until crisp and flat. !Variations: Coconut oil with cinnamon for a sweet taste. Chili & Cumin seasoning for spicy. !


Sweet Potato Fries (These fries are so good you’ll feel guilty for eating them.) !!

Prep Time: 3 mins Cook Time: 25 minutes Servings: 2 Macronutrients: 1 g. Protein, 13g. Carbs, 14g. Fat (if you use 2 tbsp oil) !Ingredients: -1 large sweet potato - garlic powder - sea salt - pepper - olive oil (3-4 tbsp) !Directions: 1. Preheat oven to 350 degrees. !2. Peel sweet potato and place in a vegetable slice. ! (If you don’t have a vegetable slicer then cut sweet potato into thin coin slices.) (The thiner the slices the shorter amount of time to bake.) !3. Using your hands, rub olive oil onto the sweet potato slices. This will prevent the sweet potato from drying out or burning. !4. Next generously sprinkle on salt, pepper, and garlic powder. !5. Bake for 12 minutes then flip over & cook for another 12 mins./ or until fork tender. !!!

!!!!!!!


Bonus Material !!!Hydration Drink: Kombucha

(Better, More Effective & Healthier than Gatorade.)

What the heck is Kombucha?

Kombucha. What are you talking about, Todd? If you have ever shopped in a health food store chances are you have seen bottles of Kombucha sold in the cooler section starting at $4 a bottle. I’m going to lay out how you can make your own for less.

Kombucha is a high energy drink that not only is loaded with tons of B vitamins but also detoxifies your body. It is great fore eliminating lactic acid, an athlete’s must and helps increase the healthy bacteria in your intestinal tract.

How does Kombucha work?

This is the shortened version. I have laid out step by step directions with a link to a tutorial below. I highly recommend watching the tutorial twice before beginning to make your own Kombucha. It seems like a lot at first but after a few times of brewing you’ll remember the details.

Start by combining strong-brewed, sweetened, black or green tea with a bit of already prepared kombucha and a scoby. (This is what I am holding in the below picture.) A scoby is a symbiotic culture of bacteria and yeast combined. Both extremely healthy bacteria and yeast. The scoby culture plays a very similar role in the kombucha tea as a “mother” starter does in sourdough bread.

Between 7 -10 days, the yeast and bacteria have metabolized about 95 percent of the sugar, excreting hundreds of compounds, including the several B vitamins, lactic acid, and alcohol. The compounds expelled is what makes kombucha so desirable.

FYI: Please consult a doctor before drinking if pregnant or nursing. Also, remember this is a live culture therefore it is HIGHLY acceptable to mold. Drinking moldy kombucha can be highly toxic and dangerous to your health.

In general, white, black or green spots are indications of mold. Scoby must be thrown away or composed in your garden. Brown or lightly tan spots are okay. If in doubt, Google “moldy scoby” to see pictures.

!!Isometric Recipe Book 22

!!!!!!!!!!!!!!!!Ingredients:

- Scoby - 3 quarts of filtered water* - 2 bags of organic green tea - 2 bags of organic black tea - 1 cup of palm sugar or honey - 2/3 cups of starter (fermented kombucha tea). !Water needs to be filtered in order to eliminate the chance of bacteria or mold growing on the kombucha.


Materials: - 1 large cooking pot - 1 wooden spoon - 1 large rubber band - 1 clean 100% white cotton towel (No colors or blends of fabric - again it will alter the

fermenting process of your kombucha).

- 1 glass jar the size of 3 quarts or larger (must be glass).

!Directions: 1. Filter 3 quarts of water and bring to a boil. 2. Add 1 cup of sugar into boiling water and let the sugar water boil for 5 minutes. 3. After 5 minutes, turn the burner off and remove the pot of sugar water away from the

stove. Add the 4 tea bags (2 green and 2 black) and stir the tea bags a few times in the water. Let tea steep for 10 minutes.

4. After 10 minutes, remove tea bags again using the wooden spoon. Pour water into a 3 quart size glass jar.

5. Let tea cool down to room temperature but do not let it sit longer than it needs too.

6. If washed hands place the scoby into the room temperature tea along with the starter. Stir lightly a few times.

7. Place clean white cotton towel over the bowl securing it with a rubber band.

8. Place the scoby into a room where it is not in direct sunlight but not so tiny it doesn’t have room to breathe. Do not place in a room that has a ceiling fan or the kitchen where food particles can get into the kombucha.

9. Do not touch or move until at least 7 days or 10 days at the max.

10. After the fermentation is done remove cotton towel and with clean hands separate the scobies. You should now have two. :) Place each scoby into a clean glass container (not bag) with a tight lid and 2/3 cups starter in each bowl. You can keep them together but they must stay in the fridge or they will die.

11. Best to drink cold. You can also add fruit juice to reduce the vinegar flavor. Just add 2 parts of your favorite juice to the mix.

!*Do not drink more than 8 ounces a day but start off with about 2-3 ounces a day to allow your body to get used to drinking it. It’s that potent.


!Tutorials: Home economists has a beginner and an advanced kombucha tutorial. Make sure to wash your hands and all of your materials extremely well as you don’t want mold growing on your kombucha.


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