Gather in for the ultimate winter hug friends.
Have you tried tulsi tea?
In this post, I will show you how to create your own homemade tulsi tea infusion. …
Cough & Throat Soothing Tea
You don’t have to have a sore throat or a cough to fall in love with this aromatic cough and throat soothing tea but if you do, you may find it especially helpful. In this post, I show you how to make it at home.
Here’s a closer look at what you’ll need:…
Raspberry Beetroot Latte
What do you mean you’ve never had a beetroot latte?
But seriously, to the two of you who clicked on this post, welcome. I hope you love this recipe! …
Homemade Apple Tea (Tisane)
Well friends, the days are getting shorter, the heating pad’s been dusted off and I’ll soon be digging into the Christmas box for the fairy lights (I especially like them on those dark mornings when we’re up before the sun – I hang them on the fireplace mantel for a little twinkle and cheer).
Inching our way closer to the season of cozy with this warm cup of homespun tea by our sides. It’s incredibly simple, beautifully aromatic and a great way to use up those apple peels (and cores) that would otherwise get discarded this time of year making sauces, preserves and pies, etc. …
London Fog {Earl Grey Latte} + The Secret to Frothing Milk
When the fog rolls in and the rains come, they can settle over us for weeks at a time. And while it’s not cold in relative terms, it does have a way of penetrating right to the bone not to mention the bleakness of it all (errr, wistfulness). I crave warmth in my hands, on my lap and in my belly. I also fight the urge to retire at 7 pm with a heating pad (you too?). The mid-day darkness has a powerful effect on our internal clocks and the idea of hibernating has never made so much sense to me (except for the small difference that I have full and abundant access to food so the energy conservation thing doesn’t work quite so well). Got to keep things moving, the energy going and the chi flowing.
Along the way, this warm and comforting sip has been a bright spot. …
Cara Cara & Hemp Smoothie
Sometimes a blender can be a girl’s best friend.
Particularly during those phases we all occasionally encounter when time is tight, sleep is short and days are spent mostly running. Funny enough, it’s precisely during these hectic times that our nutrient needs are at their highest while our ability to tend to them is often at its lowest. …
Glowing Greens Smoothie with Mango
I don’t normally take my dietary cues from Starbucks but when the temperature climbed upwards of 100F earlier this week, I was reminded of a little discovery I made last year.
It was a glorious late spring day when I found myself out and about (that’s oot and aboot for my American friends — see how much I’ve learned in the short time that I’ve been living here? Who knew that the way I would pronounce these two small words would be akin to having a maple leaf stamped on my forehead. I do feel compelled to note for the record however that I’ve never actually heard a Canadian say oot or aboot – not even a Maritimer – but I get that there is a slight difference in emphasis and I’m happy to go along with the chuckle. Canadians can be kind that way, wink)….
Matcha Green Tea Rejuvenating Smoothie
I did something completely different on the culinary front for Christmas this year.
I invited the family to vote on Christmas dinner. I went about it by creating a menu with three categories: appetizer, main dish and dessert and listed three food options within each category. The menu was circulated electronically and the boys were asked to vote quietly on their top food choice in each category (they would only find out on Christmas day which selections won). In the event of a three-way tie in any category, mom would get the deciding vote, otherwise, majority rule. …
Blackberry & Coconut Water Post-Exercise Recovery Smoothie
Well, I’m so darn inspired by this late summer weather we’re having, I thought it would be an ideal time to post about exercise nutrition.
(That, and the small fact that our son is currently running 60 km/37 miles a week on average with his cross-country team. We are getting a very quick sense of just how seriously Americans take their sports! When I inquired jovially about the two hour daily practices, Monday through Saturday, the coach looked at me square in the eyeballs and responded ‘this is not a club, it’s a sport.” Gotcha).
Exercise and Hydration
It’s no secret that proper nutrition – before, during and after exercise – is an integral part of every athlete’s comfort, performance and recovery.
Hydration, the hub of all biochemical processes in the body, is critical to athletic performance. The average adult body is made up of 50-70% water. Even mild dehydration (1-5% loss of body water) has been shown to reduce efficiency and performance and can lead to early fatigue during exercise.
Moderate Intensity Exercise of Less than One Hour
Every individual is unique but as a general rule, if you are working out at moderate intensity levels for less than a one hour period, water should be your primary hydration source (no need to flood your body with sugar and electrolytes it doesn’t need at this stage).
Higher Intensity Exercise of More than One Hour
If you are engaging in higher intensity exercise of more than one hour however, water alone will not suffice. Your body sweats out vital electrolytes at this level and also requires carbohydrates to provide energy to working muscles. Electrolytes are essential minerals, including sodium and potassium, that are needed to regulate critical body functions like heart beat and blood pressure. When we sweat, we lose sodium and to a lesser degree potassium, magnesium and calcium. Sodium is critical for transmitting nerve impulses and proper muscle function. Even a slight drop in blood sodium can cause problems (hyponatremia).
Sports Drinks vs. Coconut Water
Numerous studies have shown that sports drinks (which contain carbohydrates and electrolytes) can delay fatigue, enhance physical performance and speed recovery in athletes. However, most of these drinks deliver carbohydrates in the form of processed liquid sugar including high fructose corn syrup.
Coconut water on the other hand, is derived naturally from the juice of young green coconuts. It is lower in carbohydrates and calories than most sports drinks and higher in potassium. Coconut water also contains magnesium, phosphorus and calcium.
The one critical electrolyte that coconut water does not deliver in sufficient quantity however is sodium (athletes lose more sodium through sweating than potassium over prolonged exercise) and that is why I recommend adding a pinch of sea salt for exercise of more than one hour duration.
Hydration Prior and During Exercise
Every individual will have different preferences for hydration prior to exercise however studies reveal that many of us continue to fall short of our needs.
As a general guideline, it is recommended that individuals consume in the range of 500 ml (16 ounces) of water prior to exercise and sip small amounts of water — every 10 minutes or so depending on intensity — during exercise. Carbohydrate and electrolyte replenishment generally only becomes relevant after one hour of exercise.
If you are engaging in high intensity exercise of over one hour in duration, you can sip on a combination of coconut water with a pinch of sea salt and some orange juice and/or honey.
You can experiment with what works best for you but here’s an idea of what a homemade sports drink might look like: 3 cups coconut water, 1/4 tsp sea salt, 1/2 cup orange juice and 1 Tbsp honey.
Replenishment, Repair and Recovery following Exercise
Following exercise, I recommend a recovery smoothie which has added protein (for muscle repair) and fruit (to replenish depleted glycogen stores naturally) while delivering antioxidants, vitamins and minerals which you will not get from high fructose corn syrup. Exercise, like all metabolic processes, gives rise to free radical production and it’s important for athletes/exercises to avail themselves of a diet rich in antioxidants to offset this equation.
I recommend consuming the smoothie ideally within 30 to 60 minutes of completing high intensity exercise of more than one hour in duration. This time frame is generally viewed as the optimum window for replenishing glycogen stores and facilitating muscle repair and recovery.
I prefer liquid nutrients at this stage for recovery as many athletes/exercisers feel they need time to relax their stomach muscles (and calm their sympathetic nervous system generally) after high intensity exercise and before taking in solid food. Nutrients – notably carbohydrates and protein – in the form of smoothies, are ideal because they are easier to digest and more quickly absorbed by the body than solid foods. For those who tolerate protein powders in smoothies this is also an option but if you prefer to source from whole foods, blended Greek yogurt, eggs, nuts and seeds offer excellent sources.
A fun anecdote: Professional tennis player John Isner, who played the longest tennis match in history at Wimbledon in 2010, credits his 11-hour marathon endurance on the court to coconut water mixed with sea salt. (Post-match he adds protein powder for recovery).
A fun anecdote: Professional tennis player John Isner, who played the longest tennis match in history at Wimbledon in 2010, credits his 11-hour marathon endurance on the court to coconut water mixed with sea salt. (Post-match he adds protein powder for recovery).
Blackberry & Coconut Water Post-Exercise Recovery Smoothie
Blackberry & Coconut Water Post-Exercise Recovery Smoothie
- 1 cup (250 mL) blackberries, (frozen is absolutely fine)
- 1 medium sized nectarine or peach, skin on chopped
- 1 cup (250 mL or more) coconut water
- Handful (8 – 12) natural almonds
- 1/2 cup (125 mL) plain Greek yogurt**
- 1 Tbsp (15 mL) fresh lemon juice
- 1 tsp (5 mL) honey (optional)
- 1/4 tsp (1 mL) sea salt
Serves 1
Nutrition Notes:
- You can use any combination of fruit that works for you. Fruit is generally frozen at the peak of freshness so if fresh fruit is too expensive or not at its prime for whatever reason, frozen fruit is a great option.
- **You can substitute protein powder (whey or vegan) in place of the yogurt if preferred. My experience is that occasional protein powder is generally fine for most but keep in mind that powder is not whole food and, if over-consumed, can lead to GI distress. Discover how your body responds and adjust accordingly.
Directions:
- Combine ingredients in a blender or food processor and blend until desired consistency is achieved.
- If smoothie is thicker than desired, simply add additional fluid — coconut water/water/milk beverage of choice.
© Inspired Edibles
I’m not gonna lie
I squealed like a girly when I saw my first lemon tree
Vanilla Bean Matcha Latte
Some of you may recall my spring overture in the last post.
You know, the one where I talk about the signs of spring fluttering all around us. Visions of daffodil greens and tulip heads pushing ground…
Yeah.
Well, let me just share with you a view from our home window taken that same day at twilight – about 8 hours after publishing said love note to spring:
Yup, I did get a big belly laugh. 20 or more centimeters of snow fell that day (about 8 inches for my American friends) and the only thing sprouting these days is white. But how cool is that cyclist? (always something to be inspired by).
And, I’m not deterred.
Nope.
I’m back this week with another spring ditty for you. Today, I’m featuring one of my favourite afternoon beverages: vanilla bean matcha latte.
If you’ve not yet tried the heavenly combination of vanilla and green tea, I invite you to do so. And there are plenty of reasons why you will want to make this drink a regular part of your rotation beyond it’s wonderful taste.
Why Matcha?
Matcha tea is made from green tea leaves that have been finely milled into a silky, radiant green powder. When you drink matcha you are benefiting from the entire green tea leaf, not just the brewed water from the leaf. Matcha is considered amongst the highest quality green teas with one of most concentrated antioxidant contents.
Why Green Tea?
Numerous studies suggest that drinking green tea may provide broad-spectrum health benefits including: boosting metabolism (assisting with fat burning), lowering the risk of cancer (especially breast, prostate, endometrial and ovarian cancers), reducing the severity of arthritis, alleviating symptoms of depression and protecting the liver from toxins.
A recent study published in the American Journal of Clinical Nutrition also revealed that drinking green tea may help reduce LDL (harmful) cholesterol levels. According to the study, antioxidants known as catechins – found in high concentrations in green tea – may inhibit the absorption of cholesterol from the intestinal tract and interfere with cholesterol synthesis in the liver. Earlier research also credited green tea catechins to reduced inflammation in blood vessels and inhibiting blood clots.
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Vanilla Bean Matcha Latte
A recent study published in the American Journal of Clinical Nutrition also revealed that drinking green tea may help reduce LDL (harmful) cholesterol levels. According to the study, antioxidants known as catechins – found in high concentrations in green tea – may inhibit the absorption of cholesterol from the intestinal tract and interfere with cholesterol synthesis in the liver. Earlier research also credited green tea catechins to reduced inflammation in blood vessels and inhibiting blood clots.
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Vanilla Bean Matcha Latte
- 2 tsp matcha powder
- 1 vanilla bean cut in half, substitute 1 tsp pure vanilla extract
- 10 or so fluid ounces of water
- 6 or so fluid ounces of milk of choice (almond, hemp, coconut, soy, dairy…)
- 1/2 tsp of honey or pure maple syrup, as desired
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Notes:
I like to use 1 tsp of matcha powder per 4-6 ounces of water. Matcha does have a strong taste but I find it very pleasant and grassy. If you are new to matcha, you may wish to begin with a smaller amount or add more water to suit your taste until you habituate.
How you drink matcha is a very personal thing. Some matcha drinkers have a strong preference for drinking the beverage straight up – no milk, no cream, no sweeteners, no funny business. My husband likens this hard-core approach to ‘mud’ and prefers a touch of cream and honey to take the edge off.
This recipe rests somewhere in between. A solid amount of matcha is used with some delicious, frothy milk and just a touch of sweet. The vanilla comes through nicely but complements rather than distracts from the green tea. A beautiful symphony of flavours.
Directions:
Makes one 14 fluid ounce latte.
Bring 10 ounces of water to boil (ideally, just before the boiling point).
Cut vanilla bean in half and place the two pieces in a small dish. When water has boiled (or nearly boiled) pour just enough water over the vanilla pieces to cover them. This will soften the bean and make extraction of the black paste (seeds) easier.
Place the 2 teaspoons of matcha powder in a latte bowl or mug and add 8 ounces of boiling water. Using a matcha whisk pictured above (or an ordinary whisk if you do not have) whisk to integrate powder and water.
Carefully remove vanilla bean pieces from dish. Using a dull knife, run the blade along the pod to release the tiny black vanilla seeds (like a paste) from the open end of the bean and add this paste to the tea, mixing to combine with whisk. Add a touch of honey or maple syrup, if desired, and stir to combine.
Meanwhile, using a milk frother, froth about 6 fluid ounces of milk. Transfer frothed milk to a microwave safe jar (the jar should be big enough to hold 16 fluid ounces) and heat for approximately 35 seconds or until frothed milk rises to about double its size (a thing of beauty). Carefully remove jar from microwave and pour warmed frothed milk over matcha green tea.
No matter how well you mix your matcha, you may find that some of it inevitably sinks to the bottom of the glass. I like to use a spoon while I drink my matcha to give it an occasional stir and make sure I’m benefiting from all those wonderful antioxidants!
Having said that, I have happily discovered that using an actual matcha whisk (thank you DAVIDs TEA) is wonderfully helpful in improving the integration of the matcha powder.
Cheers to your health (and to spring – whenever it happens!)
