Healthy Hot Chocolate

What’s in it

• 2 cups unsweetened plant milk (oat, cashew, almond or coconut are all great)

• 1 heaping T organic unsweetened cocoa powder

• 1 T pure maple syrup

• ½ t pure vanilla extract

• Ground cinnamon to taste

• Optional – ¼ t chili powder if you want to add some kick, and powdered vitamin C and lions mane mushroom for a health boost

* makes one serving

How to Make it

1.     Warm the plant milk on the stove over medium heat until hot but not boiling, about 5 minutes

2.     Turn the heat to low, Add the rest of the ingredients and whisk to combine and heat another 1-2 minutes

3.     Top with a sprinkle of cinnamon and serve

WHY IT’S HEALTHY

Store-bought mixes and coffee shop hot chocolates often have 35-40+ grams of added sugar PER serving. That’s more than any of us should have in an entire day. This recipe uses pure maple syrup to sweeten the cocoa which is one of the healthier forms of sugar as it is brimming with minerals. Cocoa is high in antioxidants and several minerals, especially manganese, magnesium, phosphorus, potassium, iron and zinc. A 2015 meta-analysis found that adults who consumed higher amounts of chocolate benefited from a significantly lower risk of developing heart disease or dealing with a stroke or death. The flavonoids found in cocoa are also thought to improve circulation and nitric oxide levels in the blood, which enhances the function of your blood vessels. Additionally, there’s evidence that cocoa can help improve blood pressure, insulin sensitivity, blood sugar levels and reduce inflammation. Cocoa is among the top sources of flavonoids and other antioxidants of all foods. Flavonoids have been found to have potent antioxidant and anti-inflammatory effects”. Cocoa has been found to balance brain neurotransmitter levels, and this is especially helpful during PMS when serotonin levels tend to drop. Cocoa seems to have natural mood-boosting effects due to how its compounds affect the conversion of certain amino acids, such as tryptophan, into “feel good” neurotransmitters, like serotonin. The antioxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease. 

Healing Detox Tea

AS THE TEMPERATURE COOLS, IT’S THE PERFECT TIME TO BOOST YOUR MICROBIOME WITH THis DETOX TEA

(Did you know that 70% of your immune system is in your gut?) 

Prepare detox tea in a large thermos, and sip it throughout the day.  This tea tastes great and is super healing for our gut.

THE POWER OF DETOX TEA

Temperature – Think of how you clean things - hot water always works better than cold.

Similarly, heat opens the channels inside the body for more efficient waste removal. The body is like a vast network of roads - your major arteries and veins and the channels of lymph that flow just below your skin. These channels are responsible for moving blood and lymph, distributing nutrients to organs, and removing waste from the body. Often these channels get clogged like a freeway pileup. The simple warmth of the tea is a vasodilator opening blood vessels and lymph vessels that widen the roads and clear the way.

Think about what happens when you put your hands in cold water.  Your fingers turn white because cold reduces blood flow to the area. When you drink cold liquids, the same thing happens to your digestive system. Blood vessels constrict and blood flows out of the area. You want blood to flow to your digestive tract to facilitate healthy and efficient digestion. This is what warm liquids accomplish.

Spices – cumin, coriander and fennel are three of the most powerful spices for stimulating digestion, increasing metabolism, and waking up a sluggish gut.

·      Cumin includes potent antioxidants and fiber and stimulates the enzymes in the body that support strong digestion. Studies have shown that cumin also soothes inflamed mucous membranes in the digestive tract.

·      Coriander is a digestive aid, and its properties are enhanced by heat. It relieves gas, indigestion and spasms and reduces inflammation.  Coriander has also been shown to inhibit the joint swelling associated with rheumatoid arthritis.

·      Fennel relaxes the smooth muscle in the digestive tract. It’s also good for relieving excess gas and indigestion and encouraging the body to burn fat.  Fennel also tends to suppress excessive appetite and is particularly good at moving lymph out of the body.

Place one teaspoon each of cumin, coriander and fennel in a loose-leaf paper teabag* and let steep in a thermos of hot water for 15-20 minutes.  Remove the bag and sip the tea throughout the day, finishing before 6pm. OR SAVE TIME by adding a half cup each of the spices (while you’re at it, throw in a handful of clover) and seal in a glass jar. Fill a single serving loose leaf tea strainer and steep in the thermos for the same amount of time. 

*make sure the teabags you purchase are chlorine free and biodegradable.  If using paper tea bags, make about 20 at a time and store them in a glass jar in my cabinet.  

Hibiscus Peach Agua Fresca

What’s in it

·       1 16-oz. package frozen unsweetened organic peach slices, thawed

·       3 cups brewed and cooled hibiscus tea

·       ½ cup peeled and chopped cucumber

·       1 T pure maple syrup

·       2 T lime juice

·       2 3/4-liter bottles sparkling mineral water (6 1/3 cups)

How to Make it

1.     In a medium saucepan, bring 3 cups water to a boil. Add 2 hibiscus tea bags and let steep for 10 minutes.

2.     When tea has come to room temperature, combine in a blender with the peaches, cucumber, maple syrup, and lime juice. Blend until smooth.

3.     Strain through a fine-mesh sieve into a pitcher. Discard any solid (or compost!).

4.     Place in the fridge to chill

5.     To serve, slowly add sparkling water to the pitcher, stirring gently. Serve over ice.

Why it’s Healthy

Research has found a substantial reduction in systolic blood pressure with patients who drink* hibiscus tea. Hibiscus tea is high in vitamin C which helps keep the immune system healthy and strong by assisting in the production of white blood cells to attack pathogens and infections. Hibiscus tea is loaded with antioxidants and catechins that lower inflammation and reduce oxidative stress in the body. Peaches are soft, sweet, fragrant, and chock-full of vitamins, minerals, and antioxidants (including all five classifications of carotenoids. Just a few of their health benefits include improved digestion, a healthy heart, and a strong immune system. Cucumbers, a natural diuretic, help the body produce more urine to carry out toxins and waste. They’re great for reducing bloating. The skin and seeds contain important compounds including vitamin A that can aid skin health. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Hibiscus Pomegranate Tea

WHAT’S IN IT

- 12 hibiscus tea bags
- 4 cups boiling water
- 4 cups cold water
- 1 cup unsweetened pomegranate juice
- 1/2 lemon
- 3 sprigs fresh mint
- ¼ cup pomegranate seeds
- ¼ cup frozen blueberries

HOW TO MAKE IT

1.     Boil 4 cups of water in a saucepan, turn off the heat once the water reaches boiling, and add the tea bags.  

2.     After ten minutes remove the tea bags and let the tea come to room temperature.

3.     Pour the tea into a large pitcher, stir in the cold water, pomegranate juice and the juice from half a lemon (or more to your taste).

4.     Add the mint and refrigerate for at least one hour, until well chilled.

5.     To serve, ice individual glasses, add the frozen blueberries and pomegranate seeds and pour the tea. Optional – garnish with mint.

WHY IT IS HEALTHY

Research has found a substantial reduction in systolic blood pressure with patients who drink* hibiscus tea. Hibiscus tea is high in vitamin C which helps keep the immune system healthy and strong by assisting in the production of white blood cells to attack pathogens and infections. In addition, vitamin C promotes a healthy nervous system. Hibiscus tea is loaded with antioxidants and catechins that lower inflammation and reduce oxidative stress in the body. Pomegranate seeds are high in antioxidants, are great blood builders, help to stabilize blood sugar and are helpful in regulating hormones. They restore glucose reserves to the liver and help with focus and concentration. Blueberries are a powerful brain food, a potent prebiotic and also great at restoring the liver.

*Note - there’s no need to boil the tea first if you don’t want to drink 2-3 hot cups a day - hibiscus tea can be made with room temperature water. Use 1 tea bag per 8 oz- and let sit in the fridge for at least 24 hours.  It’s a great base for smoothies, and delicious cold

Lemon Thyme Tea

WHAT’S IN IT

·      Several sprigs fresh thyme (or 1 t dried thyme in a tea ball or tea bag)

·      1 t raw local honey

·      1 t fresh lemon juice

HOW TO MAKE IT

1.    Place thyme in a mug, add boiling water

2.    Cover and let seep for 10 minutes

3.    Remove thyme, add honey and lemon juice, stir

WHY IT’S HEALTHY

Thyme is a good source of vitamins A and C, iron, manganese and calcium. It can help boost your mood, relieve respiratory conditions like sore throat and bronchitis, lower blood pressure and cholesterol levels, and fight cancer cells. Honey is loaded with antioxidants that help boost the immune system.  Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium.

Drink 3x a day at the first sign of cold or flu.

 

Cucumber Mint Agua Fresca

WHAT’S IN IT

• 2 English cucumbers

• 10-15 mint leaves

• ½ cup lime juice

• 2” piece of fresh ginger

• 1 t pure maple syrup

• 4 cups filtered water

HOW TO MAKE IT

1.    Peel the skin from the ginger

2.    Place the ingredients (holding back 2 cups of water) into a blender

3.    Blend until smooth

4.    Pour the mixture through a strainer

5.    Add the remaining 2 cups water, stir and pour over ice.

6. Garnish with mint sprig or lime wheel.

WHY IT’S SO HEALTHY

Cucumbers, a natural diuretic, help the body produce more urine to carry out toxins and waste. They’re great for reducing bloating. The skin and seeds contain important compounds including vitamin A that can aid skin health. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression and relieve respiratory conditions like chronic cough or asthma. Ginger contains 115 different chemical components. It works as a powerful antioxidant, reduces inflammation, boosts the immune system, supports digestion, reduces pain and lowers cholesterol levels.  Other benefits include its ability to improve diabetic conditions, reduce arthritis pain and fight cancer. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Watermelon Berry Lemonade

Watermelon Berry Lemonade

WHAT’S IN IT

• 6 cups watermelon (about 1/2 medium watermelon), cut into chunks

• 1 cup organic strawberries, hulled (or berries of your choice)

• 2 T fresh ginger, chopped

• Juice from 2 medium lemons

• 1 cup water

• 1 T maple syrup (optional)

HOW TO MAKE IT

1.     Place all ingredients in a blender and blend until smooth

2.     Pour over ice and serve with a slice of lemon (optional)

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium.Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties.

Recipe inspired by Anthony Williams

Cranberry Lime Mocktail

WHAT’S IN IT

1 cup cranberries

4 cups water

Juice of one lime

Juice of ½ lemon

1 ½ T pure maple syrup

HOW TO MAKE IT

1.    Mix water and cranberries in a blender on high speed

2.    Pour liquid through a strainer to remove pulp.  Press pulp to release juices

3.    Mix in maple syrup, lemon and lime juice

4.    Serve over ice and garnish with lime and lemon wheels (optional)

WHY IT’S HEALTHY

Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream to help reduce risk of oxidative stress and fight colds and flu.  Cranberries are a great source of Vitamin C, manganese and fiber. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Limes are super hydrating and one of the highest sources of absorbable vitamin C available.  They also help cleanse the liver.

Lemonade

WHAT’S IN IT                                                          

• 4 cups filtered water

• 2 lemons

• 1 T pure maple syrup

HOW TO MAKE IT                                                    

1.     Cut the lemons in half

2.     Using a lemon squeezer, squeeze all the juice from the lemons

3.     Add the maple syrup and stir

4.     Add the lemon juice mixture to 4 cups filtered water and stir well

5.     Pour into a pitcher

6.     Cut two of the lemon halves in half and add to the lemonade

7.     Chill and serve over ice

WHY IT’S HEALTHY                     

Most lemonade is loaded with refined sugar, and some of the leading brands add high fructose corn syrup and yellow dye.   Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups.                                        

Watermelon Sweetie

WHAT’S IN IT

• 4 cups watermelon, cut into pieces

• ½ cup water

• 1 T organic 100% pure maple syrup

• Juice of ½ fresh lime

• 1 dozen mint leaves

• Sparkling water

HOW TO MAKE IT

1.    Blend watermelon, water, syrup, lime juice and mint leaves in a blender.

2.    Pour in a glass over ice, and top off with a shot of sparkling water just prior to serving.

3.    Garnish with lime slices and mint leaves if desired.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Mint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases. It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

The Nojito

The Nojito

WHAT’S IN IT (per glass)

• 1/4 – 1/3 cup organic blueberries

• fresh mint (6 - 8 leaves)

• 1/2 large lime (or 1 small), cut into 4 wedges

• 1 cup seltzer

• 1 cup ice cubes

HOW TO MAKE IT

1.      Place ½ - 1/3 of the mint and a lime wedge into a sturdy glass.

2.      Use a muddler to crush the mint and lime, and release the mint oils and lime juice.

3.      Add blueberries and another lime wedge. Muddle again.

4.      In a shaker, add seltzer, the rest of the fresh mint, and the juice from 3rd lime wedge.

5.      Shake with ice and pour into the glass – serve with remaining lime wedge as garnish.

Note - If you don’t have a shaker, fill the glass with ice after muddling, add seltzer, lime juice and lime wedge. Garnish with lime wedge before serving.

WHY IT'S HEALTHY

Blueberries are a nutritional powerhouse and one of the most antioxidant rich fruits on earth. They have been shown to do everything from enhancing cognitive abilities to strengthening the circulatory system. They are helpful with urinary tract infections, and help keep the eyes and digestive tract healthy. Blueberries are high in vitamin K, manganese and vitamin C.  Mint leaves provide a considerable amount of vitamin A which helps promotes healthy skin, supports the immune system, and helps cells reproduce normally. It’s used for digestive ailments such as nausea and indigestion, and is also beneficial for respiratory issues. Limes are super hydrating, and one of the highest sources of vitamin C available. They also help cleanse the liver.

Super delicious, healthy, and no sugar!