Coconut Matcha Tea

Coconut Matcha Tea

by | Jan 17, 2023 | Recipes

Two Glasses with Detox Green Smoothie

This rich smooth green tea is delicious on a winters morning or curling up with a good book or movie.

Not only is it delicious but it is loaded with health benefits!

You can use green tea or matcha green tea powder. There are so many health benefits of green tea. I would classify this is one of the super foods because of the extensive research that has been done it for various health conditions and diseases. Green tea is rich in antioxidants, in particular polyphenols, which help to combat free radical damage. Free radical damage can negatively impact your organs and contribute to various diseases.

Green tea contains L theanines which is a calming amino acid that increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain, which can help boost motivation and get you going throughout the day. (1)

A study published in the Journal of Obesity Research showed that habitual tea drinkers had an average of 19.6% less body fat, and had slimmer waists, than people who didn’t drink tea regularly. Most of these tea drinkers chose green tea.

Green tea also contains a type of flavonoid called EGCG, which has not only shown to help burn fat and reduce diet-induced obesity, but also helps to keep the weight off afterwards (Obesity Research, June 2005). EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (2). When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown and facilitating weight loss (3).

Several studies suggest that taking green tea extract or EGCG supplements can make you burn 3–4% more calories at rest, although some even show an increase as high as 8% (4,5,6).

Looking for another way to use green tea? Check out this great green tea banana ice cream recipe!

Coconut butter is made by pureeing coconut meat, with the coconut oil. The spread is solid at room temperature and softens when heated. It has nutrients coconut oil doesn’t, specifically fiber. One tablespoon of coconut butter has 2 grams of fiber. It also contains protein, potassium, magnesium and iron.

Enjoy this creamy rich green tea this winter!

References
1. https://apjcn.nhri.org.tw/server/APJCN/17%20Suppl%201/167.pdf
2. https://www.ncbi.nlm.nih.gov/pubmed/10584049
3. https://www.ncbi.nlm.nih.gov/pubmed/16176615
4. https://www.ncbi.nlm.nih.gov/pubmed/17299107
5. https://www.ncbi.nlm.nih.gov/pubmed/17906192
6. https://www.ncbi.nlm.nih.gov/pubmed/20372175

Coconut Matcha Tea

Looking to spice up your matcha game? We have a great coconut macha tea recipe for you to try.
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Servings 1

Ingredients
  

  • 1 cup Water (hot)
  • 1½ cup Canned Coconut Milk
  • 1 tsp Green Tea Powder
  • 1 tbsp Coconut Butter
  • 1 tbsp Raw Honey (optional)

Instructions
 

  • In your blender, combine the hot water, coconut milk, matcha, coconut butter, and raw honey (if using). Blend until creamy and frothy. Pour into a mug and enjoy!

Notes

Nutritional information per serving:
Calories 377
Iron 1mg
Fat 32g
Carbs 24g
Fiber 2g 
Sugar 19g 
Protein 3g 
Sodium 40mg 
Potassium 232mg
Magnesium 5mg
Calcium 39mg 
Pumpkin Pie Greek Yogourt

Pumpkin Pie Greek Yogourt

by | Jan 17, 2023 | Recipes

Two Glasses with Detox Green Smoothie

This delicious yet simple Plain Greek Yogurt has less carbs and sugar that regular yoghurt and almost twice the protein (24 grams compared to 13 grams in regular plain yogurt) making it a much healthier option for weight management.

Greek yoghurt has less of the sugar lactose making it easier for people that are lactose intolerance to digest.

Pumpkin is super nutritious. One cup of cooked pumpkin (245 grams) contains 2 grams of protein, 3 grams of fiber and 245% of RDA (recommended daily intake) for vitamin A and 19% of the RDI for vitamin C. It is also low in calories as 94% of pumpkin is make up of water.

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells and can reduce your risk of cancer. (1,2) Because of it’s high Vitamin A levels it helps support healthy eyes and boost the immune system.

Maple Syrup contains vitamins, minerals and antioxidants. Studies indicate that maple syrup contains 24 different antioxidants (3). The darker syrups are made from sap extracted later in the harvest season and they are higher in the antioxidants. When buying maple syrup, make sure to read food labels carefully. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup.

For another great recipe containing maple syrup, check out our turmeric latte recipe.

With this yoghurt recipe you can make a batch of this and store in the fridge for up to 4 days.

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969

2. https://pubmed.ncbi.nlm.nih.gov/12134711/

3. https://cfs.nrcan.gc.ca/publications?id=28297

Pumpkin Pie Greek Yogourt

Love pumpkin pie but don't love all the calories that come with it? This pumpkin pie yogourt is what you're looking for!
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients
  

  • 3/4 cup Plain Greek Yogourt
  • 1/3 cup Pureed Pumpkin
  • 1 1/2 tbsp Maple Syrup
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Vanilla Extract
  • 1/4 tsp Sea Salt

Instructions
 

  • Whisk all of the ingredients together in a bowl until well combined. Enjoy!

Notes

Nutritional information per serving:
Calories 253 
Iron 2mg
Fat 4g
Vitamin D 75IU
Carbs 37g
Vitamin E 1mg
Fiber 3g
Sugar 26g
Riboflavin 0.4mg
Protein 18g
Cholesterol 25mg
Vitamin B6 0.1mg
Sodium 704mg
Folate 10μg
Potassium 246mg
Vitamin A 13652IU
Magnesium 28mg
Vitamin C 15mg
Zinc 1mg
Calcium 438mg
Selenium 1μg

Lentil Tahini Burgers

Lentil Tahini Burgers

by | Jun 22, 2022 | Recipes

Two Glasses with Detox Green Smoothie

Who doesn’t love a good burger? Now you can have a nutrient-dense, plant-based burger that everyone in the family is sure to enjoy!

This recipe is very easy to pull together, and the burgers themselves are sturdy and hold up well to your favourite fixings!

Lentils make up the base of this recipe. Not only are lentils a source of high-quality plant-based protein, but they are also a rich source of fibre. Lentils also contain phytonutrients called flavonoids, a type of antioxidant, that have been shown to reduce inflammation. Additionally, lentils contain lignans and saponins, which are plant-compounds that may have anti-cancer potential.

Tahini is the real star of this recipe! Tahini, also known as sesame paste, is made of ground sesame seeds. Sesame seeds contain proteins, healthy fats, fibre, and loads of vitamins and minerals. Sesame seeds are high in both calcium and magnesium, which supports strong bones. Sesame seeds also contain two unique lignans called sesamin and sesamolin. These compounds have protective antioxidant properties and may reduce cardiovascular disease and cancer risk.

Whether you regularly eat a vegan diet or not, these Lentil Tahini Burgers are an excellent way to include more health-promoting plant foods in your diet. In fact, we even included this recipe in our 7-day Cancer-Preventative Menu Plan!

If you give this recipe a try, let us know what your favourite topping combination is!

Lentil Tahini Burgers

Who doesn’t love a good burger? Now you can have a nutrient-dense, plant-based burger that everyone in the family is sure to enjoy!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 burgers

Ingredients
  

  • 2⅔ cups Green Lentils cooked, drained and rinsed
  • ¼ cup Tahini
  • 1 Carrot small, shredded
  • ½ tsp Sea Salt
  • 1 tbsp Lemon Juice
  • 1 tsp Garlic Powder
  • ½ tsp Onion Powder

Instructions
 

  • Preheat the oven to 375ºF
  • Line a baking sheet with parchment paper and set aside.
  • In the bowl of a food processor with an S-blade, process all ingredients until a well-blended, but not perfectly smooth.
  • Split the mixture into four even parts and shape into patties. Place on the parchment lined baking sheet with a minimum 1” between patties.
  • Bake for 20 to 25 minutes, until firm and golden on top.
  • Remove the burgers from the oven. Serve on a bed of lettuce with your favourite toppings such as pickles, sauerkraut, slides avocado, fresh tomato, or grilled pineapple.
  • Enjoy!

Notes

Nutritional information per serving:
Calories - 254
Sugar - 3g
Carbs - 31g
Fat - 9g
Protein - 15g
Fibre - 13g

Expectorant Soup

Expectorant Soup

by | Mar 15, 2022 | Recipes

Two Glasses with Detox Green Smoothie

This recipe is designed to support individuals with respiratory illness.

In the last couple of years, most of us have been affected, or had friends and family members affected, by the prevailing respiratory illness responsible for the pandemic. 

So, we wanted to share this recipe for an Expectorant Soup that can help support the body through respiratory illness.

We all know that soup is a perfect meal choice when sick because it helps us meet our fluid needs (which increase during illness) and is generally easy to digest. But, this meal in particular contains the three vegetables that help promote drainage of mucus from your lungs.

Specifically, carrots, leeks, and chili pepper are known as expectorants, which help clear mucous from the upper and lower airway. Additionally, the garlic contained in this soup is not only an expectorant herb, but also has anti-viral properties! Plus, the chili peppers not only have expectorant qualities, they may also help your recover from a fever faster. This is a powerhouse combination of ingredients!

Above helping meet your fluid needs, providing expectorant vegetables, and containing immune system supporting herbs – this recipe also contains 304% of your daily serving of Vitamin A, a vitamin that supports our immune system functioning.

The next time you or someone you love is under-the-weather, we suggest making up a large pot of this healing soup. Stay well! 

Expectorant Soup

Soup is a perfect meal choice when sick! This dish, in particular, contains three vegetables that help promote drainage of mucus from your lungs.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4 servings

Ingredients
  

  • 1 tbsp Extra Virgin Olive Oil
  • 1 Leek thinly sliced
  • 6 Carrots peeled and sliced
  • 1 Chili Pepper thinly sliced
  • 2 cloves Garlic crushed or chopped
  • Pinch of Salt
  • 3 cups Chicken Stock low sodium
  • 1 tbsp Pasley finely chopped

Instructions
 

  • Heat oil in a large saucepan over medium heat, cook leek until soft, approximately 4 to 5 minutes.
  • Stir in carrots, chili pepper and garlic and season with salt.
  • Cook until carrots are soft, approximately 8 to 10 minutes.
  • Add chicken stock and bring to a simmer.
  • Cook 10 to 12 minutes.
  • Puree half the soup in a blender until smooth.
  • Stir puree into remaining soup.
  • Garnish with parsley.

Notes

Nutritional information per serving:
Calories - 102
Sugar - 5g
Proteins - 5g
Carbs -  12g
Fats - 5g
Fibre - 3g

Mushroom Millet Porridge

Mushroom Millet Porridge

by | Feb 27, 2022 | Recipes

Two Glasses with Detox Green Smoothie

So many of us are used to super-sweet breakfasts like pancakes, muffins, pastries, or sugar-cereal. This savory Mushroom Millet Porridge is a comforting change-of-pace.

This porridge uses millet instead of oats to provide a hearty texture and slightly lower glycemic index. Millet is rich in dietary fibre. Most of the fibres in millet are “prebiotic” in nature, meaning they help to feed the good bacteria living in our guts. Supporting our gut microbiome can help improve mood, reduce stress, keep bowel movements regular, and even reduce the risk of colon cancer!

This meal also has a full serving of vegetables in each bowl. The majority of North American’s are greatly under-consuming vegetables, so slipping in a serving with the first meal of the day may help you reach the minimum recommended 7-8 servings a day. 

Mushrooms, specifically, can be quite therapeutic in nature. Using a medicinal mushroom variety such as reishi can provide additional health benefits. Reishi is adaptogenic, which means it can help our body manage stress. (1) Is there a better way to start the day than by priming your body and mind to gracefully manage what comes?

Spring onions (also called green onions or scallions) are part of the allium family, which also includes garlic, leeks, and chives. Onions are rich in B-vitamins, such as B6 and folate. These vitamins are important to keep our minds sharp, boost energy, manage stress and keep our metabolism running well. (2)

So, if you’re looking for a more savory way to start your day… look no further. With all the various benefits these ingredients bring to the table (pun intended), this porridge is a fabulous way to “break your fast”!

 

1. https://www.healthline.com/nutrition/adaptogenic-mushrooms  
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648704/  

 

    Mushroom Millet Porridge

    So many of us are used to super-sweet breakfasts like pancakes, muffins, pastries, or sugar-cereal. This savory Mushroom Millet Porridge is a comforting change-of-pace.
    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 25 minutes
    Total Time 30 minutes
    Servings 2 Servings

    Ingredients
      

    • ½ cup Fresh Mushrooms sliced
    • 1 cup Millet soaked overnight
    • 2 Spring Onions Sliced
    • Salt to taste

    Instructions
     

    • In a small bowl, pour boiling water onto the mushroom slices. Let sit for 5 minutes. Drain and set aside.
    • In a medium sized pot, add 2.5 cups water and the millet. Bring to boil on high heat.
    • Reduce the heat and simmer for approximately 20 minutes until the millet is fully cooked. Add more water if needed.
    • Fluff the millet with a fork. Then add salt and mushrooms. Cook together for 5 more minutes on low heat.
    • Portion into bowls. Add chopped spring onion to garnish. Enjoy!

    Notes

    Nutritional information per serving:
    Calories - 119
    Sugar - 2g
    Carbs - 23g
    Fat - 2g
    Protein - 4g
    Fibre - 3g

    Calming Tea

    Calming Tea

    by | Feb 3, 2022 | Recipes

    Two Glasses with Detox Green Smoothie

    Sipping a warm cup of herbal tea can help tame stress or lull you into a restful sleep.

    Having a bedtime routine that nourishes you mind, body, and spirit is essential to managing stress, reducing anxiety, and promoting good quality sleep. 

    This Calming Tea is not just beneficial in the evenings, though. Try the Calming Tea recipe below the next time your mind and body need a break.

    There are 5 herbs included in our Calming Tea recipe:

    Passion flower has traditionally been used to reduce anxiety and insomnia. Some studies indicate that passionflower increases GABA production in the brain, leading to a relaxed feeling (1). GABA is a calming neurotransmitter that is also increased by mindfulness practices like yoga or meditation.

    Lemon balm has traditionally been used to boost mood, reduce stress, and even to improve cognitive function (2). Studies have shown that lemon balm is not only effective for managing stress, but also for reducing restlessness and improving sleep quality (3). Outside of the therapeutic benefits, lemon balm’s light and citrusy scent adds such a pleasant flavour to this tea blend as well!

    Lavender is one of the most well-known herbs world-wide. It is renown for its calming qualities! While lavender has dozens of traditional uses, most applicable to this Calming Tea is lavender’s affinity to reduce anxiety, improve mood, induce sleep, and improve stress tolerance (4). Plus, it smells amazing!

    Chamomile is almost synonymous with Calming Tea! Many of our grandparents swore by the calming properties of chamomile. With a little scientific research, we now know that chamomile has some other exciting benefits including protection against certain cancers and improving heart health (5). Specific to this Calming Tea blend, however, we’ve included chamomile not only for the calming effects but for it’s ability to help balance blood sugar levels. When blood sugar levels are imbalanced, this causes stress within the body and can make us feel off kilter. So, rebalancing blood sugar levels can help us feel centred again.

    Because the plants are related, for those with ragweed allergies, it may be best to omit the chamomile from this recipe.

    Hibiscus is a packed with antioxidants that give it a gorgeous deep pinky-red colour. Antioxidants can help reduce stress on a cellular level in the human body. Hibiscus is tart and floral and ties together the other flavours of this tea in a beautiful way. The addition of hibiscus makes this Calming Tea truly enjoyable to sip!

    We hope you can make this Calming Tea a regular part of your self-care routine. Enjoy!

    References:
    1. https://www.healthline.com/health/anxiety/calming-effects-of-passionflower#calming 
    2. https://www.healthline.com/health/lemon-balm-uses 
    3. https://www.sciencedirect.com/science/article/abs/pii/S0944711306000250?via%3Dihub 
    4. https://www.healthline.com/health/what-lavender-can-do-for-you 

    Calming Tea

    A cup of this warm and soothing Calming Tea is an excellent way to begin a wind-down routine in the evening.
    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 5 minutes
    Total Time 10 minutes
    Servings 1 serving

    Ingredients
      

    • 2 parts Passion Flower
    • 2 parts Lemon Balm
    • 1 part Lavender Blossoms
    • 1 part Chamomile
    • 2 parts Hibiscus Flowers

    Instructions
     

    • In a glass container with an airtight lid, combine the herbs together. You can make the batch as small or as large as you would like.
    • Boil water and pour it into a mug. Place 1 teaspoon of your blend in a tea ball or bag and place it in the mug.
    • Allow to steep, covered, for 5-7 minutes for maximum benefits.
    • Take a few deep breaths, and enjoy!