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Everything in grey is leftovers. Breakfast, lunch and snacks are one serving. Dinner is four.
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Pork Sausage, Sweet Potato Hash
Iced Green Tea Lemonade
AIP Mango Avocado Chicken Salad
Anti-inflammatory Muffins
AIP Parchment Baked Haddock with
Veggies
Pork Sausage, Sweet Potato Hash
Iced Green Tea Lemonade
AIP Mango Avocado Chicken Salad
Anti-inflammatory Muffins
AIP One Pan Chicken Thighs, Green
Beans & Sweet Potato
Pork Sausage, Sweet Potato Hash
Iced Green Tea Lemonade
AIP One Pan Chicken Thighs, Green
Beans & Sweet Potato
Anti-inflammatory Muffins
Sausage & Sauerkraut Skillet
Banana Carrot Oatmeal
Carrot & Beet Turkey Bites
Sausage & Sauerkraut Skillet
Coconut Whipped Cream, Blackberries
Roasted Spaghetti Squash, Braised
Short Ribs
Banana Carrot Oatmeal
Carrot & Beet Turkey Bites
Braised Short Ribs, Roasted Spaghetti
Squash
Coconut Whipped Cream, Blackberries
Paleo Veggie Pilaf , Ground Turkey
Banana Carrot Oatmeal
Carrot & Beet Turkey Bites
Paleo Veggie Pilaf , Ground Turkey
Coconut Whipped Cream, Blackberries
AIP Grilled Mediterranean Kabobs,
Cilantro Chimichurri
Banana Carrot Oatmeal
Carrot & Beet Turkey Bites
AIP Grilled Mediterranean Kabobs
Anti-inflammatory Muffins
Lamb Skewers with Avocado Sauce,
Rainbow Salad
Pink Drink with Coconut Milk
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60% 18% 22%
1493 Cholesterol 337mg
99g Sodium 3384mg
68g Vitamin A 19001IU
Fiber 11g Vitamin C 84mg
Sugar 27g Calcium 248mg
84g Iron 7mg
58% 22% 20%
1697 Cholesterol 389mg
110g Sodium 2880mg
95g Vitamin A 37172IU
Fiber 17g Vitamin C 71mg
Sugar 32g Calcium 286mg
83g Iron 9mg
57% 25% 18%
1695 Cholesterol 415mg
108g Sodium 3955mg
107g Vitamin A 35543IU
Fiber 18g Vitamin C 66mg
Sugar 40g Calcium 361mg
75g Iron 12mg
49% 28% 23%
1020 Cholesterol 270mg
63g Sodium 2903mg
80g Vitamin A 5690IU
Fiber 21g Vitamin C 78mg
Sugar 40g Calcium 289mg
68g Iron 14mg
53% 19% 28%
1065 Cholesterol 305mg
70g Sodium 2039mg
57g Vitamin A 4488IU
Fiber 16g Vitamin C 52mg
Sugar 26g Calcium 217mg
84g Iron 11mg
59% 16% 25%
1256 Cholesterol 293mg
85g Sodium 1690mg
51g Vitamin A 4521IU
Fiber 16g Vitamin C 57mg
Sugar 27g Calcium 242mg
79g Iron 10mg
54% 21% 25%
1397 Cholesterol 332mg
84g Sodium 2274mg
72g Vitamin A 3627IU
Fiber 14g Vitamin C 60mg
Sugar 41g Calcium 601mg
88g Iron 11mg
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Apple
Avocado
Blackberries
Lemon
Lemon Juice
Mango
Strawberries
Green Tea
Maple Syrup
Black Pepper
Cajun Spice
Cinnamon
Dried Thyme
Fresh Basil
Ground Ginger
Ground Nutmeg
Nutmeg
Oregano
Sea Salt
Sea Salt & Black Pepper
Slivered Almonds
Turmeric
Asparagus
Baby Spinach
Beet
Carrot
Carrots
Cilantro
Cucumber
Fresh Dill
Fresh Oregano
Garlic
Green Beans
Green Onion
Matchstick Carrots
Mushrooms
Onion
Parsley
Radishes
Red Cabbage
Red Onion
Rosemary
Spaghetti Squash
Sweet Onion
Sweet Potato
Sweet Potato
Swiss Chard
Thyme
Yellow Onion
Yellow Zucchini
Zucchini
Beef Broth
Cauliflower Rice
Dry Red Wine
Organic Chicken Broth
Organic Coconut Milk
Tomato Paste
Beef Short Ribs
Chicken Breast
Chicken Thighs With Skin
Extra Lean Ground Turkey
Haddock Fillet
Lamb Loin
Organic Chicken Sausage
Pork Sausage
Top Sirloin Steak
Avocado Oil
Balsamic Vinegar
Coconut Oil
Dijon Mustard
Extra Virgin Olive Oil
Red Wine Vinegar
Sauerkraut
Butter
Egg
Plain Coconut Milk
Barbecue Skewers
Ice Cubes
Water
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Arrowroot Powder
Baking Powder
Coconut Flour
Ground Cloves
Raw Honey
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20 MINUTES
Pork Sausage (clean, gluten free)
726 Cholesterol 132mg
65g Sodium 2066mg…
5g Vitamin A 168IU
Fiber 0g Vitamin C 0mg
Sugar 0g Calcium 27mg
27g Iron 2mg
Try find pork sausage that has limited ingredients. Butcher shops will often have
pork sausage called farmers sausage which typically is only pork and salt.
Grill sausage on medium heat for 6-8 minutes on each side or until cooked,
depending on size of sausage.
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20 MINUTES
Coconut Oil
Sweet Potato
Onion (medium)
Cinnamon
Nutmeg (opt)
Sea Salt
115 Cholesterol 0mg
3g Sodium 202mg
20g Vitamin A 13833IU…
Fiber 3g Vitamin C 2mg
Sugar 4g Calcium 30mg
2g Iron 1mg
- Add ground pork or turkey - Leftover protein - Breakfast sausage patties
Set a large pan over medium heat. Add coconut oil, sweet potatoes, and
onions. Cover and cook mixture for 7-10 minutes, stirring frequently.
Add the cinnamon, nutmeg and salt. Cook mixture uncovered for an
additional 2 to 3 minutes, stirring frequently, or until sweet potatoes are soft
and slightly browned.
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1 HOUR
Green Tea (brewed)
Raw Honey
Lemon
49 Cholesterol 0mg
0g Sodium 8mg
12g Vitamin A 3IU
Fiber 0g Vitamin C 19mg
Sugar 9g Calcium 3mg
2g Iron 0mg
Add chopped strawberries for more flavour.
If you haven't yet, brew your green tea. Add honey and the juice of 1 lemon.
Mix well and place in the fridge until chilled.
Once chilled, pour into a glass jug. Slice the remaining lemon into rounds
and add them in with the iced tea.
Pour into glasses over ice. Add a straw and enjoy!
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25 MINUTES
Extra Lean Ground Turkey
Carrot (medium, peeled and grated)
Beet (medium, peeled and grated)
Sea Salt
Dried Thyme
Dijon Mustard
Avocado Oil
251 Cholesterol 84mg
17g Sodium 441mg
4g Vitamin A 2642IU
Fiber 1g Vitamin C 2mg
Sugar 2g Calcium 34mg
22g Iron 2mg
Salad, quinoa or sweet potato fries.
Use olive oil, coconut oil or ghee instead.
One serving is equal to about 4 small patties.
Keeps well in the fridge up to 3 days. Freeze in an airtight container up to 6
months.
In a large mixing bowl, use your hands or a spatula to combine all the
ingredients except avocado oil.
Divide the mixture and form patties about 4-inches wide. The patties will
shrink after cooking.
Heat avocado oil in a large skillet over medium heat (or grill on the barbecue
instead). Cook the patties for about 4 to 5 minutes each side, or until cooked
through. Cut into one of the burgers to confirm doneness, as it may be hard
to tell because of the beet juices.
Transfer to a plate lined with paper towel and serve immediately. Enjoy!
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55 MINUTES
Chicken Breast (boneless, skinless)
Avocado (large)
Lemon Juice (or lime juice)
Extra Virgin Olive Oil
Sea Salt
Cucumber (deseeded and finely
chopped)
Green Onion (sliced)
Cilantro (chopped, opt)
Mango (finely chopped)
Baby Spinach
266 Cholesterol 59mg
16g Sodium 207mg
14g Vitamin A 3893IU
Fiber 5g Vitamin C 34mg
Sugar 7g Calcium 53mg
20g Iron 2mg
Keep refrigerated in an airtight container for up to two days.
Cook the chicken ahead of time or use leftover cooked chicken from another
meal. Mash the avocado and assemble just before serving to prevent the salad
from turning brown.
Add minced garlic, fresh parsley, cilantro, black pepper or sunflower seeds.
Use chickpeas instead of chicken.
Bring a pot of water to a boil. Reduce to a gentle simmer, add the chicken
and cover. Let it simmer until the chicken is cooked through, about 15 to 20
minutes. Remove the chicken from the pot and cut it into small cubes. Let it
cool completely.
While the chicken cools, in a large mixing bowl, mash the avocado until only
a few small chunks remain. Stir in the lemon/lime juice, olive oil and salt.
Fold the cilantro, cucumber, green onion, mango and chicken into the
avocado mixture until well combined. Season with additional salt or lemon
juice if needed.
Divide spinach onto plates and top with chicken salad. Enjoy!
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45 MINUTES
Sweet Potato (cooked and mashed
well)
Egg (or gelatin eggs for AIP)
Organic Coconut Milk
Coconut Oil (melted)
Maple Syrup (or sweetener of
choice)
Coconut Flour
Arrowroot Powder
Baking Powder (paleo, aluminum
free)
Sea Salt
Cinnamon
Ground Ginger
Turmeric (ground)
Ground Cloves
Ground Nutmeg (omit for AIP)
115 Cholesterol 47mg
7g Sodium 203mg
11g Vitamin A 70IU
Fiber 2g Vitamin C 0mg
Sugar 3g Calcium 86mg
2g Iron 1mg
Preheat oven to 350.
Peel and cube your potato. Boil it until very soft. Drain and mash it till there
are no chunks.
Add it to a medium bowl with your coconut milk, melted oil, maple syrup. Mix
well and then stir in the eggs until combined.
In a separate bowl, mix together the dry ingredients until combined.
Pour dry ingredients into the wet and stir till combined. Let sit for 5 min so
flours can absorb.
Put parchment cups into a muffin tin or grease tin. Use a muffin scoop to fill
the cups evenly.
Place in the oven and cook for 20-25 min or just until centre bounces back
or toothpick comes out clean.
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10 MINUTES
Organic Coconut Milk (canned,
full fat, refrigerated overnight)
106 Cholesterol 0mg
11g Sodium 15mg
2g Vitamin A 0IU
Fiber 0g Vitamin C 0mg
Sugar 1g Calcium 2mg
1g Iron 0mgFresh fruit like berries or peaches.
Add a splash of maple syrup and vanilla extract while whipping.
Store sealed in an airtight container in the fridge up to 4 days.
Chill a mixing bowl in the fridge for about 10 minutes before whipping.
Scoop out the thickened cream from the can into the mixing bowl, and set
aside the remaining coconut juice for other uses (like in smoothies).
Whip the coconut cream with a hand mixer, gradually working up to high
speed for approximately 5 minutes.
Enjoy!
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5 MINUTES
Blackberries
62 Cholesterol 0mg
1g Sodium 1mg
14g Vitamin A 308IU
Fiber 8g Vitamin C 30mg
Sugar 7g Calcium 42mg
2g Iron 1mg
Wash and enjoy!
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35 MINUTES
Green Onion (green parts only,
chopped)
Zucchini (medium, sliced into rounds)
Yellow Zucchini (medium, sliced into
rounds)
Haddock Fillet (5 ounces each)
Extra Virgin Olive Oil
Lemon (zested and juiced)
Sea Salt
Black Pepper
Fresh Dill
222 Cholesterol 99mg
8g Sodium 698mg
6g Vitamin A 1034IU
Fiber 1g Vitamin C 29mg
Sugar 4g Calcium 49mg
31g Iron 1mg
Use cod fillets instead.
The parchment packets will puff up with steam as they bake. Be very careful of
escaping steam when cutting into the packets.
Keeps well in the fridge for 2 to 3 days.
Preheat your oven to 400F. Cut pieces of parchment paper, about 18-inches
long. You'll need one per fillet of fish. Fold each piece of parchment in half
then unfold.
Divide the zucchinis and green onion equally between parchment pieces,
placing the vegetables neatly on the right side of the parchment paper.
Place one haddock fillet on top of each portion of vegetables.
Drizzle the olive oil, lemon juice and lemon zest over top of each fillet.
Season each portion equally with salt, pepper and dill.
Fold the other side of the parchment paper over the fish and the veggies.
Starting at one side, crimp and fold the edges of the parchment together to
tightly seal the packets. Carefully transfer the parchment packets to a baking
sheet.
Bake for 16 to 19 minutes, or until haddock flakes easily and is cooked
through. (To check doneness, very carefully unfold one side of the
parchment packet and check to see if the fish flakes with a fork. If it isn't
done yet, fold it back up and continue baking.)
To serve, transfer the parchment to a plate and very carefully cut into the top
of the packet. Enjoy!
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45 MINUTES
Chicken Thighs With Skin
Sweet Potato (medium, cut into
wedges)
Avocado Oil
Sea Salt & Black Pepper (to taste)
Thyme (dried)
Green Beans (trimmed)
426 Cholesterol 151mg
19g Sodium 194mg
33g Vitamin A 19205IU…
Fiber 7g Vitamin C 16mg
Sugar 9g Calcium 87mg
30g Iron 3mg
Refrigerate in an airtight container up to 3 days.
Use rosemary, parsley or basil instead.
Preheat the oven to 350ºF (177ºC). Line a baking sheet with parchment
paper.
Place the chicken thighs and sweet potato on the baking sheet and drizzle
with avocado oil. Season with salt, pepper, and thyme. Bake for 30 minutes.
Remove from the oven and add the green beans to the baking sheet. Place
back in the oven for 10 to 15 minutes, or until everything is cooked through.
Serve and enjoy!
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40 MINUTES
Organic Chicken Sausage
Coconut Oil
Yellow Onion (diced)
Apple (peeled, cored and diced)
Garlic (cloves, minced)
Swiss Chard (washed, stems
removed and chopped)
Sauerkraut (liquid drained off)
264 Cholesterol 85mg
14g Sodium 1282mg
26g Vitamin A 2264IU
Fiber 6g Vitamin C 29mg
Sugar 15g Calcium 128mg
12g Iron 5mg
Store in an airtight container in the fridge up to three days.
Skip the sausage and use cooked lentils instead.
Use kale or spinach instead.
Preheat oven to 350ºF (177ºC). Line a baking sheet with parchment paper.
Add sausage and bake for 30 minutes or until cooked through. Remove
from oven and cut into 1/4" pieces.
Heat coconut oil in a frying pan over medium heat. Add yellow onion and
apple. Saute just until onion is translucent (about 5 minutes). Add garlic and
saute for another minute.
Add swiss chard and continue to saute just until it is wilted. Reduce heat to
low and add in chopped sausage and sauerkraut and saute for another
minute or until heated through. Remove from heat and divide into bowls.
Enjoy!
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50 MINUTES
Spaghetti Squash (large)
43 Cholesterol 0mg
0g Sodium 3mg
11g Vitamin A 396IU
Fiber 2g Vitamin C 12mg
Sugar 0g Calcium 36mg
1g Iron 1mg
A pasta alternative or in a stir fry. You can also pair it with a protein and
vegetable.
Cooked spaghetti squash keeps well in the fridge for 3 to 4 days.
Cook with oil and season with your favorite spices.
Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment
paper.
Slice the spaghetti squash into even rings through its belly. Carve out the
seeds and set aside. Place the rings onto the baking sheet and bake for 40
to 45 minutes.
Remove the squash from the oven and let it cool. Use a fork to shred the
flesh into noodles. Enjoy!
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2 HOURS
Beef Short Ribs
Sea Salt (or to taste)
Black Pepper (to taste)
Extra Virgin Olive Oil
Sweet Onion (sliced)
Garlic (sliced)
Tomato Paste (omit for AIP)
Dry Red Wine (or cooking wine,
or beef broth)
Beef Broth
Rosemary
213 Cholesterol 101mg
19g Sodium 649mg
4g Vitamin A 65IU
Fiber 1g Vitamin C 3mg
Sugar 3g Calcium 29mg
29g Iron 4mg
Alternatively, follow directions up to #8 and instead of putting in the oven, place
in the slow cooker on low or high (depending on when you want it to be done)
and cook for the appropriate amount of time.
Preheat the oven to 325 degrees.
Heat the olive oil over medium/high heat in a ceramic coated cast iron pot.
Coat the short ribs in coarse salt and pepper and place in the hot pan.
Cook until deep golden brown and then flip each piece over and brown on
the other side. Remove the ribs from the pan to a plate.
Add the onion to the hot pan and saute until onion is translucent, 4-5
minutes.
Add the garlic and saute for 30 seconds.
Add the tomato paste and cook for another 30 seconds, coating the onion.
Add the red wine, if using, and let it reduce by one half. Add the beef broth
and bring to a simmer. If you are not using the wine, simply add in the beef
broth and bring to a simmer.
Put the short ribs back in the pan. Toss in the rosemary sprigs, cover with a
lid, and place in the preheated oven.
Bake for 2 to 2 1/2 hours, or until ribs are fall off the bone tender.
Serve over polenta or a vegetable puree, such as parsnips or cauliflower.
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40 MINUTES
Water
Butter (coconut oil or ghee)
Organic Chicken Broth
Sea Salt
Black Pepper
Garlic (clove, minced)
Cauliflower Rice
Matchstick Carrots
Slivered Almonds (toasted, omit
for AIP)
Parsley (chopped)
Green Onion (chopped)
96 Cholesterol 15mg
9g Sodium 100mg
3g Vitamin A 959IU
Fiber 1g Vitamin C 3mg
Sugar 1g Calcium 26mg
2g Iron 0mg
One serving is equal to approximately 1/2 cup of pilaf.
Use sunflower seeds instead of slivered almonds.
Use olive oil instead of butter.
Use any type of long-grain rice instead.
This rice keeps well in the fridge up to three days.
In a saucepan, bring the water and broth, cauliflower and carrots, garlic to a
boil. Simmer until soft.
Once the cauliflower rice and carrots are tender, remove from the heat.
Drain water and add butter, sea salt, black pepper. Stir in the slivered
almonds, parsley and green onion and enjoy!
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10 MINUTES
Extra Lean Ground Turkey
Cajun Spice
213 Cholesterol 105mg
12g Sodium 318mg
0g Vitamin A 103IU
Fiber 0g Vitamin C 0mg
Sugar 0g Calcium 30mg
26g Iron 2mg
Sub the cajun spice for your choice of spices. Garlic, thyme, sage, chili, oregano,
basil etc.
Heat a medium-sized frying pan add in half cup of water and ground turkey.
Part way through cooking add cajun spice. Cook thoroughly.
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30 MINUTES
Lemon (juiced)
Red Wine Vinegar
Oregano (dried)
Extra Virgin Olive Oil (divided)
Top Sirloin Steak (diced into cubes,
other cuts can be used)
Zucchini (small)
Red Onion
Barbecue Skewers
Asparagus
Yellow Zucchini (small)
Mushrooms (halved)
343 Cholesterol 89mg
23g Sodium 65mg
8g Vitamin A 366IU
Fiber 2g Vitamin C 19mg
Sugar 4g Calcium 67mg
25g Iron 3mg
Store covered in an airtight container in the fridge up to three days.
One serving is equal to approximately two kabobs.
If grilling with wooden skewers, be sure to soak them in water before using to
avoid them catching fire on the grill.
Slide the chicken and vegetables off the skewers after grilling and toss them
with leafy greens like arugula, kale or spinach. Add extra toppings if desired like
tzatziki sauce, sunflower seeds or feta cheese.
Use chicken, pork or sausage.
Combine the lemon juice, red wine vinegar, oregano and 1/2 of the olive oil
in a mixing bowl. Add in the cubed steak and mix well. Place in the fridge
and let marinate while you prep the vegetables.
Dice the zucchini, yellow zucchini, and red onion into large chunks. Cut the
asparagus into 2" sections. Toss in the remaining olive oil.
Slide the marinated cubed steak, zucchini, yellow zucchini, red onion,
aspargus and mushrooms onto the skewers.
Preheat the grill to medium heat.
Grill the kabobs for 8 to 10 minutes per side or until steak is cooked through.
Remove the kabobs from the grill and divide onto plates. Enjoy!
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10 MINUTES
Red Wine Vinegar
Cilantro (thick stems removed)
Fresh Oregano (stems removed)
Garlic (cloves, minced)
Extra Virgin Olive Oil
Sea Salt
104 Cholesterol 0mg
11g Sodium 238mg
1g Vitamin A 128IU
Fiber 1g Vitamin C 1mg
Sugar 0g Calcium 23mg
0g Iron 1mg
Grilled meats or veggies, over avocado or in a salad.
Add a chili pepper or red pepper flakes.
Refrigerate in an airtight container up to one week, or freeze in an ice cube tray
and transfer to a freezer-safe container up to 3 months.
One serving is equal to approximately 2 tablespoons.
Use parsley instead.
Add all ingredients to a food processor and blend until smooth. Occasionally
scrape down the sides as needed.
Transfer to a mason jar and enjoy as a condiment or marinade!
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15 MINUTES
Lamb Loin (fat trimmed, chopped
into 1-inch cubes)
Extra Virgin Olive Oil (divided)
Barbecue Skewers
Sea Salt (divided)
Lemon (juiced)
Avocado (peeled, pitted)
415 Cholesterol 112mg
28g Sodium 1004mg
5g Vitamin A 74IU
Fiber 3g Vitamin C 7mg
Sugar 0g Calcium 27mg
37g Iron 4mg
Refrigerate the lamb and avocado sauce in separate airtight containers for up to
three days.
One serving is equal to approximately one large lamb skewer and two
tablespoons of avocado sauce.
Use apple cider vinegar instead.
Use beef, chicken or shrimp instead.
Grill the lamb skewers over medium heat, rotating frequently for 7 to 8 minutes
for medium-rare to medium.
If your barbecue skewers are wooden, be sure to soak them before using.
Preheat the oven to 400ºF (204ºC). Line a baking sheet with foil.
Toss the lamb in 1/3 of the oil and thread onto the skewers. Season with 1/3
of the salt. Transfer to the baking sheet and cook for 8 to 10 minutes or until
cooked through.
Meanwhile, combine the remaining oil, salt, lemon juice and avocado in a
food processor or blender. If needed, add a bit of water until your desired
consistency is reached.
Divide the lamb skewers onto plates. Drizzle with avocado sauce and enjoy!
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10 MINUTES
Radishes (sliced)
Red Cabbage (shredded)
Cucumber (sliced)
Carrots (sliced)
Red Onion (sliced)
Extra Virgin Olive Oil
Balsamic Vinegar
Fresh Basil (chopped)
90 Cholesterol 0mg
4g Sodium 21mg
8g Vitamin A 81IU
Fiber 2g Vitamin C 8mg
Sugar 5g Calcium 25mg
1g Iron 0mg
Add some toppings like olives, feta, nuts and seeds!
Mix everything together in a bowl and serve.
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10 MINUTES
Green Tea (acai flavoured,
steeped, cooled and bag removed)
Raw Honey
Strawberries (sliced)
Plain Coconut Milk (from the
carton, not the can)
Ice Cubes
102 Cholesterol 0mg
4g Sodium 28mg
17g Vitamin A 379IU
Fiber 1g Vitamin C 22mg
Sugar 15g Calcium 344mg
0g Iron 0mg
Use any berry flavored green tea instead.
Use almond, soy or cashew milk instead.
In a glass or jar, stir together the steeped green tea, honey, sliced
strawberries, and coconut milk. Mix well. Add ice cubes and enjoy!
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