Recover, Baby...All the Cool Kids Are Doing It.

Me in my sports bra "recovering." (But really, recovery drinks aren't supposed to taste this delish.) So, everyone I know is "training" for something. My little town of Durango, CO, is notorious for breeding super athletes. And then, there's everyone else who is just trying to catch up. Whatever category you happen to be in, recovery is crucial. And nutrition is one of the main pathways to post-workout recovery.

Below is a recipe for my personal favorite recovery drink which consists of fresh, local, raw milk (yes, it's the nectar of the gods if you can get the good stuff from pasture-fed cows from a super clean and loving facility...thank you, James Ranch!), dates, nutmeg, and cinnamon. But you could skip the spices and add raw cacao instead for an extra muscle-recovering punch!

Due to its bioavailability, whey protein is thought by many fitness and nutrition experts to be one of (if not THE) best types of protein to build lean muscle and help your existing muscle to recover after a tough workout. If you can't stomach milk, then this can be made with homemade almond or other nut/seed milk.

Happy exercising and recovering!

P.S. All of these measurements are "ish." Play around with the ratios for your fave flave. (Or "favorite flavor" if you didn't catch my drift.)


1 1/2 cups raw, local (or organic) milk, or homemade almond or nut milk

1-2 pitted and/or dates (only need to soak beforehand if your blender isn't psyched on blending hard items)

1 pinch cinnamon

1 pinch nutmeg

1-2 drops doTerra black pepper essential oil (THIS IS THE MAGICAL INGREDIENT!)

*Optional: 1 Tbs. raw cacao powder and/or 1 Tsp. organic vanilla extract


Put all ingredients into your blender and blend to smithereens (a minute or two). Should be frothy and delicious.

Try not to chug the whole thing in 2 gulps. (I dare you...)

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Health Benefits:

Black Pepper Essential Oil: Black Pepper essential oil is great for your digestive system. It stimulates salivary glands and secretion of digestive juices meanwhile neutralizing gas formation in the intestinal tract. Also a great cleansing agent! Black pepper oil also increases circulation, reducing inflammation, and provides relief for arthritis and other muscle and joint discomforts. Great for athletes! See here for more. Click here if you're interested in purchasing any doTerra essential oils.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you're interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they're high in sugar, so a dab'll do ya. See here for more health benefits and nutritional information.

Cinnamon: Cinnamon has long been used as a medicine. It's a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice's benefits continue, so see here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it's great, but don't overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.