Smoothie bowls — like the popular acai bowl recipes — are super easy to make right at home. This coconut yogurt chia seed smoothie bowl is the perfect way to kickstart your mornings, made in the comfort of your own cozy kitchen in just 5 minutes.

By using coconut yogurt in this recipe, I’ve kept it dairy free, but still packed with flavor and creamy texture.

Key Smoothie Bowl Ingredients

Yogurt is a must for a good smoothie bowl, as it adds creamy texture as well as fats. I prefer coconut milk in order to avoid dairy. It also contains natural fatty acids that provide extra energy. If you prefer dairy, go with Greek yogurt, which has the added advantage of being high in protein for a yogurt.

Coconut water is also included in this smoothie bowl, for it’s a great way to start the day. Why? Coconut water contains multiple vitamins, minerals and phytochemicals plus plenty of potassium, making it a high electrolyte beverage.

I’ve added chia seeds, one of my favorite sneaky superfoods, for extra nutrients plus crunch texture. Chia is rich in protein (amino acids), omega-3 fats, fiber, manganese, phosphorus and calcium.

Bananas are a great addition because they blend so well with the yogurt and add natural sweetness, plus they’re loaded with fiber.

Speaking of sweetness, rather than resorting to sugar or even honey or maple syrup, go with dates. They’re rich in fiber, vitamins and minerals.

I’ve used blueberries to add some color and a heap of antioxidants, but you can use your favorite berries. Let’s make this photo-worthy breakfast!

How to Make a Smoothie Bowl

Start by adding the first six ingredients to a blender or food processor and blending until nice and smooth. Those benefit-rich blueberries give this coconut yogurt smoothie bowl that lovely hue.

Place the blended mix in an airtight container and let it chill in the refrigerator for about 20 minutes. Then add the smoothie mix to a bowl and go wild with the toppings.

I love adding berries, coconut flakes and hemp seeds for a dose of healthy fats. Don’t forget to take a photo of your awesome coconut yogurt chia seed smoothie bowl before serving and enjoying!

Chia Seed Smoothie Bowl

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Gluten Free

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No need to buy an overpriced smoothie bowl at a hip cafe. Instead, just get these lovely ingredients and whip up your own.

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Ingredients

• 2 bananas, sliced
• 4 dates, pitted and halved
• 2 cups coconut milk yogurt (or Greek yogurt)
• ¼ cup coconut water
• 1 cup blueberries
• ¼ cup chia seeds
• optional toppings: hemp seeds, blackberries, raspberries, sliced strawberries

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Instructions

1. Place the first 6 ingredients in a food processor and blend until smooth.
2. Place in an airtight container and allow to chill for 20 minutes prior to serving.
3. Add to bowls and top with hemp seeds, sliced strawberries, blackberries and raspberries.

• Prep Time: 5 min
• Category: Breakfasts
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (253g)
• Calories: 239
• Sugar: 20.3g
• Sodium: 76mg (5% DV)
• Fat: 8.7g
• Saturated Fat: 3.1g
• Unsaturated Fat: 5.1g
• Trans Fat: 0g
• Carbohydrates: 35.9g
• Fiber: 8.7g
• Protein: 7.5g
• Cholesterol: 16mg

Keywords: smoothie bowl recipe, chia seed smoothie bowl

The post Berry Chia Seed Smoothie Bowl appeared first on Dr. Axe.

What if you’ve never had coffee before? Well, this just may be the cup that makes you a fan. Honestly, it’s one of my favorite keto recipes.

In moderation, high-quality, organic coffee can definitely have its proven coffee health benefits. This recipe takes coffee to another level, a much healthier level in my opinion.

Instead of just mainly getting a punch of eye-opening caffeine with a solid dose of antioxidants, this recipe adds in nutritional powerhouse ingredients like grass-fed butter and collagen powder made from bone broth to give you a sustainable boost of energy that doesn’t leave you falling flat a few hours later.

You may have already heard of the keto diet. Maybe you’re even following it at this very moment.

One of the central aspects of this intriguing diet, which was originally developed for epilepsy patients in the 1920s, is that it contains a very low amount of carbohydrates and a high amount of fats. In addition to possibly helping followers shed unwanted pounds, a ketogenic diet has even been shown in scientific research to help combat cancer as well as other serious chronic health issues.

Keto coffee is the perfect morning or afternoon beverage for someone following a ketogenic diet. It’s also a way of giving this ketogenic philosophy of eating a try.

Instead of loading your coffee with carbohydrate-rich milk and sugar, you add seriously beneficial fats like beef gelatin and bone broth collagen. Instead of adding some creamer, you put in some vitamin-rich butter. Rather than using a blood sugar spiking sweetener, you top your keto coffee off with a nice sprinkle of cinnamon (which satisfies a need for sweet but actually helps to keep blood sugar down).

What Is Keto Coffee?

What if I told you that butter in coffee and coconut oil in coffee are not only healthy, but actually quite tasty? It’s true!

Keto coffee gives you all of the coffee benefits plus so much more. No longer will your morning java be a jittery jolt with useless calories.

The idea with keto coffee is to give your body fuel that is rich in nutrient-dense, blood sugar-stabilizing fat. When I say “fat,” I’m talking about the following: grass-fed butter, coconut oil or MCT oil, and collagen powder made from bone broth.

Coconut oil coffee probably sounds tasty, especially if you’re a coconut fan, but you may be nervous to add things like butter, collagen and gelatin to your morning joe. Please don’t be scared.

Collagen powder and gelatin are actually very neutral in their flavor profiles. Meanwhile, grass-fed butter adds a creamy richness that makes additional dairy like milk or cream unnecessary.

Coffee with coconut oil and other healthy fats makes for a hot beverage that is highly satisfying. You not only enjoy the richness of this keto coffee, but it also keeps you full for hours. So if you’re watching your weight, it’s actually not a drink to shy away from, but rather it could be a coffee change that helps your weight loss efforts.

Are you looking for a similar coffee drink but without as much fat and that’s usually served cold? You can try so-called protein coffee.

Nutrition Facts

One cup of keto coffee made using this recipe contains roughly the following:

• 316 calories
• 0 gram carbohydrates
• 21.8 grams protein
• 26 grams fat
• 0.2 milligrams vitamin B2 riboflavin (11 percent DV)
• 500 international units vitamin A (1o percent DV)
• 296 milligrams potassium (8 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)
• 100 milligrams sodium (4 percent DV)

A quick glance at some of the top health benefits associated with this keto coffee recipe’s ingredients:

• Organic coffee: Coffee is actually one of the leading contributors of disease-fighting antioxidants in the American diet. Research shows that an average cup of coffee might even contain more polyphenol antioxidants than cocoa, green tea, black tea and herbal tea!
• Bone broth collagen: Bone broth is a rich source of collagen that is now available in powdered form. Bone broth collagen is loaded with amino acids that help to support healthy gut function, improve skin appearance from the inside out, build muscle and improve joint health, among other benefits. Collagen is the most abundant protein in our bodies, and it’s found in muscles, bones, skin, blood vessels, digestive system and tendons. As we age, our body’s collagen production naturally begins to slow down, which is why I am a big believer in a supplement like collagen-rich protein powder, powered by bone broth.
• Beef gelatin: Similar to collagen, gelatin is beneficial for preventing intestinal damage and improving the lining of the digestive tract, thereby preventing permeability and leaky gut syndrome. Similar to high-protein foods, studies have found that taking gelatin supplements helps increase satiety and control hunger hormones.
• Grass-fed butter: Grass-fed butter contains high levels of conjugated linoleic acid, a compound that potentially may help provide protection against different types of cancer and helps the body store muscle instead of fat.
• Coconut Oil: Coconut oil is high in medium-chain fatty acids like caprylic acid, lauric acid and capric acid that provide an excellent source of energy. Animal studies have also revealed that coconut oil can improve antioxidant levels and reduce stress on the liver.
• MCT Oil: MCT stands for medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is a great source of MCTs — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs. More concentrated “MCT oils” have also been growing in popularity so this recipe gives you the option of using coconut oil or MCT oil.
• Cinnamon: This is one of the healthiest spices on Earth that has antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, immunity-boosting and heart-protective abilities.

How to Make Keto Coffee

Making keto coffee is extremely easy. There are only a couple of steps.

Put all ingredients into a high-powered blender, and blend until well-combined. If you don’t have all the ingredients on hand, then you may choose to only go with grass-fed butter and/or coconut oil, for example, with the black coffee, but the combo of all the ingredients raises the health quotient for this coffee.

Pour into your favorite coffee mug.

Sprinkle on a little cinnamon, and prepare to enjoy your first keto coffee! If you need a little extra flavor or sweetness, you can add a dash of pure vanilla extract without increasing the carb content of the recipe drastically.

If you’re consistently struggling to add extra protein and fat to your daily diet without increasing your carb count, consider adding this keto coffee to your normal rotation of keto recipes.

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Keto Coffee Recipe … or Butter Coffee!

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 1
• Diet: Low Lactose

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If you’re already a fan of coffee, then you’re really going to love this recipe for keto coffee, also known as “butter coffee.”

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Ingredients

• one 8-ounce cup of organic black coffee
• 1 scoop collagen powder made from bone broth
• 1 scoop beef gelatin (optional)
• 1 tablespoon grass-fed butter
• 1 tablespoon coconut oil or MCT oil
• cinnamon to sprinkle on top

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Instructions

1. Add all ingredients to a high-powered blender.
2. Blend until well-combined.

Notes

If you need a little extra flavor or sweetness, you can add a dash of pure vanilla extract without increasing the carb content of the recipe drastically.

• Prep Time: 5 min
• Category: Beverages
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 316
• Sugar: 0g
• Sodium: 100mg
• Fat: 26g
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 21.8g

Keywords: keto coffee recipe, butter coffee

The post Keto Coffee Recipe … or Butter Coffee! appeared first on Dr. Axe.

For this eggnog recipe, we’re definitely keeping the eggs, but instead of conventional cow’s milk, we’re going to be using coconut milk. Instead of sugar, maple syrup and real vanilla bean will provide some natural sweetness.

These changes result in an eggnog that is just as festive and delicious yet totally free of dairy and health-hazardous refined sugar. Diet-wise, with just 5 grams of carbs alongside 26 healthy fats per serving, it qualifies as low-carb, Paleo and even keto.

Warning: This just may be the best dairy-free eggnog recipe you’ve ever tasted!

What Is Eggnog?

Eggnog is traditionally a rich and sweet drink created with milk, cream, egg yolks and egg whites (whipped separately) and sugar. Thanksgiving through Christmas is the classic time to consume eggnog and when you’ll see it on store shelves in the U.S. and Canada.

An alcoholic eggnog recipe (like a brandy eggnog recipe) is also called a spiked eggnog recipe. In addition to brandy, other common alcohols added to eggnog include rum and bourbon. Historically, when alcohol was included in a recipe for eggnog, it was referred to as egg milk punch or milk punch.

Culinary historians aren’t totally sure about eggnog’s exact origins, but most guess that it started in early medieval Britain when they drank posset, a hot beverage consisting of milk curdled with wine or ale and spices. Around the 13th century, monks are said to have begun drinking somewhat of a hot eggnog recipe when they added eggs and figs to the posset mixture.

So what about the name “eggnog”? Well, it includes eggs as a unique and key ingredient, so that explains the “egg,” but the “nog” is possibly derived from “noggin,” which, in the 1600s, meant a small cup or mug. By the late 1700s, the name “eggnog” was here to stay.

You can drink this delicious eggnog by itself or make it for recipes using eggnog such as an eggnog pie recipe.

Key Ingredients

This homemade eggnog recipe is high in protein and healthy fats as well as several essential vitamins. Here are some of the healthy ingredients you’ll be consuming in this amazing dairy-free eggnog:

• Eggs: What would eggnog be without eggs? If you’re concerned about the safety of this eggnog recipe, the FDA recommends making sure that the eggnog base reaches 160 degrees Fahrenheit, stirring constantly. Eggs are highly nutritious, providing significant amounts of protein, selenium, vitamin A, vitamin D and multiple B vitamins in just a single egg.
• Maple syrup: Instead of using processed white sugar, this eggnog recipe gets its sweetness from healthier natural sweeteners like maple syrup.
• Coconut milk: Coconuts and their milk are high in fat, but not cholesterol. Coconuts are an excellent source of  medium-chain fatty acids (or MCFAs), which have been shown to have impressive health benefits. One study published in The Journal of Nutrition demonstrates how these natural fatty acids may have positive effects on both fat loss and weight loss for healthy men and women.
• Spices: No eggnog recipe would be complete without spices. Cinnamon is not only delicious, it’s also been used medicinally for centuries. It’s the same story with nutmeg and cardamom, two valuable spices that add great flavor.

How to Make Eggnog

This is a non-alcoholic eggnog recipe, so it doesn’t require having any alcohol on hand. To make this easy eggnog recipe, you’ll simply be combining all of the ingredients together, but it will be in a very specific way to ensure that you get a perfectly crafted eggnog.

Before you get started, separate the eggs so the yolks are in one bowl and the whites are in a container for the fridge (make egg white omelettes tomorrow!).

Add the coconut milks to a large pot over medium-low heat. Then add the almond extract, cardamom, nutmeg and cinnamon.

Add the coconut milk to a large pot over medium-low heat. Then add the almond extract, cardamom, nutmeg and cinnamon.

Scrape the vanilla bean and put the contents into the pot.

Add the maple syrup and stir. Don’t let the pot come to a boil.

Add the maple syrup and stir. Don’t let the pot come to a boil.

In a medium-sized bowl, whisk the four egg yolks. Keep whisking until small bubbles form.

Take a small amount of the hot milk mixture and add it to the egg yolks. Temper the yolks, which means to aggressively whisk the egg yolks while adding the hot liquid.

Once the yolks reach the same temperature, add them into the pot with the hot milk mixture. On medium, allow the mixture to come to a slight boil, and then stir well and remove it from the heat.

Allow the eggnog to cool before chilling it in the fridge. Then let the eggnog sit in the fridge for about 30 minutes to one hour before serving.

Top with some additional nutmeg and enjoy this rich, festive treat.

Dairy-Free Eggnog Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 8
• Diet: Gluten Free

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Tis the season for an eggnog! But rather than the excessive dairy festival that is conventional eggnog, make up this delicious batch of dairy-free eggnog with coconut milk, eggs, maple syrup and cinnamon.

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Ingredients

• 4 cups canned, full-fat coconut milk
• 4 egg yolks
• 1 tablespoon maple syrup
• 1 vanilla bean
• ¼ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon cardamom
• 1 teaspoon almond extract

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Instructions

1. In a large pot on medium low, combine milks, almond extract, cardamom, nutmeg, cinnamon, vanilla bean and maple syrup. Don’t let the pot come to a boil.
2. In a medium-sized bowl, whisk four egg yolks until small bubbles appear.
3. Take a small amount of the hot milk mixture and temper the yolks.
4. Once the yolks reach the same temperature, add the yolks into the pot with the hot milk mixture.
5. On medium, allow mixture to come to a slight boil and then stir well and remove from heat.
6. Allow eggnog to cool before chilling in the fridge.
7. Let sit in the fridge for about 30 minutes to one hour.
8. Pour out a serving in a glass and top with some additional nutmeg.

• Prep Time: 20 min
• Cook Time: 10 min
• Category: Beverages
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 6 oz (139g)
• Calories: 262
• Sugar: 1.6g
• Sodium: 46mg (3% DV)
• Fat: 26.3g
• Saturated Fat: 22.1g
• Unsaturated Fat: 2.6g
• Trans Fat: 0g
• Carbohydrates: 5.2g
• Fiber: 0.1g
• Protein: 5.1g
• Cholesterol: 82mg

Keywords: dairy-free eggnog recipe, non-dairy eggnog

The post Dairy-Free Eggnog Recipe appeared first on Dr. Axe.

So this raises the question, “Can I add protein powder to my coffee?”

Yes, you can. In fact, “protein coffee” is attributed with many of the same health perks as keto coffee (which is typically consumed for its appetite-quelling, fat-burning effects).

Below we’ll look at both the pros and cons of consuming protein in coffee (or coffee-flavored protein powder if you choose to go this route), plus the way best way to make protein coffee if you’re interested in adding it to your regular morning or pre-workout routine.

What Is Protein Coffee?

Like the name implies, protein coffee is either protein powder that contains a coffee flavor and caffeine or coffee that you add protein powder to, such as collagen protein, protein from bone broth, plant protein or whey protein. This protein powder is usually vanilla, chocolate or unflavored.

Although it depends on your preferences, many people consume it as an iced/chilled beverage (like a protein shake) that is made with coffee-flavored protein powder, since most powders usually dissolve well in in cool liquids (but they may become lumpy when added to hot beverages).

Protein is a macronutrient that helps power muscles, supports muscle growth and strength, and assists in exercise recovery. This is exactly why protein powders are popular among athletes and bodybuilders and why they’re also recommended for many active adults who are looking to grow and maintain muscle mass.

Coffee nutrition alone does not provide you with protein (or many calories either). It only has about five calories per cup and almost no fat, protein or carbs.

Many people choose to drink protein coffee before workouts or in the morning to help keep hunger in check. While caffeine may be less beneficial after a workout, protein powder following exercise can help with muscle recovery and support a healthy metabolism.

Others like to sip on caffeinated drinks throughout the day to quench their appetite, although there are pros and cons to this approach. (For example, it may make you feel jittery and anxious.)

Benefits

Coffee itself, especially high-quality, organic coffee, is linked with some impressive health benefits — such as lowing risk for certain diseases and increasing energy levels, motivation, performance and focus. That’s because coffee contains both caffeine and antioxidants, which studies show together can help promote healthy aging and a high metabolism.

About three to four cups of coffee daily seem to be the sweet spot for providing more benefits than harm, according to one review.

Why add protein powder in coffee? Consuming protein also has many advantages when it comes to physical performance, sustaining high energy levels and achieving body composition improvements.

When you add caffeine to the protein mix, you’ll likely find that you have an easier time building muscle and more power and motivation while working out.

The combination of protein powder and coffee/caffeine together can provide some of the following benefits:

• Support for building muscle mass when combined with strength training, which supports a healthy metabolic rate.
• Help preventing loss of muscle mass/muscle wasting (sarcopenia).
• A boost in exercise performance, including by reducing fatigue and muscle soreness.
• Increased mental focus and help with memory recall and other cognitive functions.
• Reduction in hunger and cravings, which can help with calorie intake and weight loss/weight management, according to many studies.
• Intake of antioxidants that are linked with protection against neurodegenerative conditions like dementia, Alzheimer’s disease and Parkinson’s disease. These include polyphenols and the antioxidants caffeic, chlorogenic, coumaric, ferulic and sinapic acid.
• Increased production of “feel-good hormones” like dopamine and serotonin, which have anti-depressive effects.
• Help with exercise and muscle recovery, due to help from essential amino acids and caffeine’s effects on blood pressure, which help bring more nutrients, fuel and oxygen to muscles.
• Supporting gut integrity and immune function.
• Potentially support for metabolic and heart health by lowering blood pressure, improving circulation, reducing inflammation, normalizing insulin sensitivity and reducing cholesterol.
• Increased intake of vitamins B2, B1 and B3; potassium; and manganese from coffee.

Keep in mind that some people respond to coffee/caffeine badly, so make sure to take it slow when adding more to your routine. Be especially cautious about your caffeine intake if you have a history of anxiety, panic attacks, insomnia, acid reflux, a sensitive stomach or heart disease.

How to Make

To make protein coffee at home, you can either use a coffee-based protein supplement mixed with water or milk, or you can simply add your favorite protein powder to freshly brewed coffee.

Whether you like having protein coffee cold or hot is up to you and may depend on when and where you drink it. The latest protein coffee trend is using cold brew, or using cold black coffee.

What is the best protein coffee? It all comes down to the quality of the ingredients you use.

For the most benefits, consider using a quality protein powder, such as collagen, hemp or bone broth. Look for one that is made with non-GMO ingredients, no added sugar or fillers and that’s sourced from humanely raised animals if it’s not a vegan product.

Here are some tips for making protein coffee:

• Most people have the best results when combining protein powder with either cold liquid if you’re willing to blend the two or with piping hot liquid. Hot liquids tend to make the powder become foamy. For the best results, try blending or frothing.
• Some protein powders don’t dissolve well in hot coffee and wind up causing an unpleasant texture. You may have to experiment to figure out which type you like best.
• Avoid adding too much sugar, creamer or milk if weight loss is a goal of yours. Be sure to find a low-sugar protein powder as well.
• Ideally consume coffee with protein about 30 minutes to one hour before a workout or within an hour or so after exercising.

Final Thoughts

• Protein coffee is either protein powder that contains a coffee flavor and caffeine or coffee that you add protein powder to.
• The combination of caffeine and protein (which contains amino acids) can have many positive effects, such as boosting weight loss, reducing hunger, improving focus and stamina during workouts, reducing inflammation, and improving exercise recovery.
• For the best results, drink this combo in the morning to keep your appetite in check or about an hour prior to a workout.
• Choose a protein powder that isn’t made with added sugar, fillers, artificial sweeteners and other additives.

Protein Coffee Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 1
• Diet: Gluten Free

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Protein coffee is a very simple concept: It marries the morning iced coffee (often cold brew) with a protein shake. You simply choose the protein shake flavor. It’s a perfect high-protein, low-carb way to start the day.

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Ingredients

• 1 cup coffee (such as cold brew)
• 1 cup unsweetened almond milk
• 1 scoop protein powder (collagen protein, bone broth, whey, plant protein, etc.)
• ½ cup ice

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Instructions

1. Prepare the coffee ahead of time, such as the day before. It needs to be cold.
2. Mix the cold coffee with almond milk and protein powder in a blender.
3. Pour over the ice in a large glass.

• Prep Time: 5 min
• Category: Beverages
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 16 oz.
• Calories: 126
• Sugar: 0.3g
• Sodium: 43mg
• Fat: 3.7g
• Saturated Fat: 0.4g
• Unsaturated Fat: 3.1g
• Trans Fat: 0g
• Carbohydrates: 2.9g
• Fiber: 1.6g
• Protein: 20.6g
• Cholesterol: 4mg

Keywords: protein coffee recipe

The post What Is Protein Coffee? Benefits & How to Make It appeared first on Dr. Axe.

Many people love pumpkin spice lattes from coffee shops, but what if I told you that it’s not hard at all to make a homemade pumpkin spice latte recipe. Plus, it will be much healthier than the majority of store-bought flavored lattes.

This latte recipe creates a beverage that is delicious, nutritious and energizing. You can thank the key health ingredients in this latte for that. Coffee is actually packed with antioxidants — as are the pumpkin spices, pumpkin is loaded with immune-boosting vitamin A and coconut milk is packed with healthy fats. Try this healthy pumpkin spice latte recipe if you’re ready to excite your tastebuds and get in the fall spirit!

What’s Wrong with You-Know-Who’s Pumpkin Spice Latte?

Pumpkin spice latte calories (the empty, not nutritious kind) aren’t the only thing to worry about when you order a pumpkin spice latte at your local coffee shop. What’s the problem? For starters, at many shops, this latte is loaded with outrageous amounts of added sugar.

To give you an example of just how high some latte’s sugar content is — if you order a 16 ounce pumpkin spice latte made with whole milk and finished off with whipped cream at one coffee shop, you will be consuming 50 grams of sugar!

There’s more reason for concern — check out some of the offending ingredients found in some conventional pumpkin spice lattes:

• Carrageenan (from the whipped cream): Some experts believe that carrageenan exposure from foods and beverages clearly leads to inflammation and that the quantity of carrageenan in consumable products is enough to cause inflammation.
• Potassium Sorbate (from the vanilla syrup): This preservative gives foods a longer shelf life, but is it safe? Potassium sorbate can cause allergies. It has also been known to be contaminated with health-hazardous lead, mercury and arsenic!
• Sulfiting agents (from the pumpkin spice topping): According to an article published back in 1984, we have known the possible negative side effects of sulfiting agents for a long time. Some people are sensitive to sulfites, and exposure has been known to lead to a variety of unwanted symptoms, including dermatitis, hives, low blood pressure, abdominal pain, diarrhea and even life-threatening anaphylactic and asthmatic reactions. People with asthma are more likely to negatively react to sulfites.

Why not avoid all of these risky ingredients and make your own pumpkin spice latte in the comfort of your home? This pumpkin spice latte recipe is one of the five drinks that leaves you-know-who’s pumpkin spice latte in the dust.

Key Ingredients

Instead of health-destructive refined sugar, this pumpkin spice latte recipe contains maple syrup, and overall, it has under 10 grams of sugar per serving, which is way less than a store-bought version of this latte.

This recipe also provides coconut milk nutrition, which means a lot of good fats that help to keep blood sugar levels stable. Coconut milk’s MCTs are also a preferred energy source for the body.

Of course, this real pumpkin latte contains pumpkin. It’s pretty incredible how just one spoonful of pumpkin puree can provide over a third of most people’s daily vitamin A requirements!

Another key ingredient for this delicious latte is pumpkin spice mix, which is typically a combination of cinnamon, cloves, ginger and nutmeg. These warming spices contain disease-fighting antioxidants.

Make sure you choose a high-quality organic coffee or espresso to use for your pumpkin spice latte. Coffee is a very pesticide-ridden crop, so choosing organic is key to optimizing coffee benefits, which studies show include improved physical performance and a boost to cognitive function, especially when you’re working out.

If you’re avoiding caffeine, this pumpkin spice latte can also be made without the addition of coffee or espresso.

Nutrition Facts

One serving of this pumpkin spice latte recipe contains about:

• 247 calories
• 1.8 grams protein
• 21 grams fat
• 0.5 gram fiber
• 8.5 grams sugar
• 11.2 grams carbohydrates
• 31.5 milligrams sodium
• 1750 IUs vitamin A (35 percent DV)
• 192 milligrams potassium (5.5 percent DV)
• 0.7 milligrams iron (3.9 percent DV)
• 20 milligrams calcium (2 percent DV)

How to Make A Pumpkin Spice Latte

This pumpkin latte only has six ingredients and takes five minutes or less to make!

First, heat up the coconut milk (or another nut milk of your choice) in a small pot or tea kettle.

Begin adding the rest of the ingredients to a blender. The coffee or espresso can go in first. Followed by the maple syrup, vanilla extract, cooked pumpkin puree and the pumpkin pie spice.

Then pour in the heated coconut milk. Blend all ingredients until well-combined.

Pour into mugs and sprinkle some extra pumpkin pie spice on top, if desired. Serve and enjoy!

Pumpkin Spice Latte Recipe

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• Author: Dr. Josh Axe
• Total Time: 4 minutes
• Yield: 2
• Diet: Low Lactose

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Description

With the rich aroma of coffee, the delightful taste of pumpkin and the comforting scents of fall spices, this festive twist on coffee is sure to make your mouth water.

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Ingredients

• 1 cup coconut milk
• 2 tablespoons cooked organic pumpkin puree
• 1 tablespoon maple syrup
• ¼ teaspoon pumpkin pie spice
• ¼ teaspoon vanilla extract
• ¼ cup organic brewed coffee or espresso

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Instructions

1. Heat the coconut milk in a small pot or tea kettle.
2. Add the milk and remaining ingredients to a blender, blending until well-combined.
3. Pour into a mug and sprinkle extra pumpkin pie spice, if desired.
4. Serve and enjoy!

Notes

Make sure you choose a high-quality organic coffee or espresso to use for your pumpkin spice latte. Coffee is a very pesticide-ridden crop.

• Prep Time: 4 min
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1
• Calories: 247
• Sugar: 8.5g
• Sodium: 31.5mg
• Fat: 21g
• Carbohydrates: 11.2g
• Fiber: 0.5g
• Protein: 1.8g

Keywords: homemade pumpkin spice latte, pumpkin spice latte recipe, how to make pumpkin spice latte

The post Pumpkin Spice Latte Recipe: Make Your Own! appeared first on Dr. Axe.

Kvass is a traditional fermented beverage that has a similar taste to beer, except it’s healthier because it provides probiotics. It’s actually made from stale, sourdough rye bread or beets, meaning it’s cheap and sustainable to make.

In the U.S., kvass is pretty much synonymous with lacto-fermented beet juice or beet brine, since this is the more popular type.

In addition to its impressive probiotic content, kvass is considered a tonic for digestion and an excellent thirst quencher. Below we’ll look more closely at its body-wide benefits, plus how to make it yourself at home.

What Is Kvass?

Kvass is a fermented drink that originated in Eastern Europe. It’s still most popular in places such as Ukraine and Russia, but it’s becoming more widely available in the U.S., Australia and other parts of Europe.

It’s sometimes also called “bread soda” or “Russian cola.”

Even though it’s gained attention recently, as probiotic drinks have become a health trend, kvass is anything but new. It was first mentioned in the “Primary Chronicle,” an ancient history book of Slavic people, in the year 996 A.D., meaning it’s more than 1,000 years old.

In historical times, it was often favored over water that could be contaminated. That’s because fermentation helps lower the pH of water enough to kill some bad bacteria, which means it’s protective.

Russians have been consuming kvass for centuries. The wealthy made various kinds of kvass using rye bread or pears, raisins, cherries, bilberries and lingonberries. No traditional Ukranian home was without its bottle of beet kvass, according to Lubow A. Kylvska, author of “Ukranian Dishes.” Kvass was said to be “handy and ready when a pleasing, sour flavor had to be added to soups and vinaigrettes.”

Folk medicine values beets and beet kvass for their liver-cleansing properties, and beet kvass is widely used in cancer therapy in Europe. It has been reported that beet kvass is an excellent therapy for chronic fatigue syndrome, chemical sensitivities and allergies, and because it is an excellent source of probiotics, it can help with digestive problems.

Kvass Questions

What does kvass taste like?

While it’s tart when not flavored, it can be quite refreshing when mixed with fruits (such as raisins and strawberries) and herbs (such as mint). It typically has a tangy, earthy, salty flavor and can be an acquired taste, though many end up craving it due to the nutritional benefits it offers.

Is kvass the same as kombucha?

Kombucha is another probiotic drink that has similar benefits and a naturally tart taste, but the two are made with different primary ingredients.

Kombucha is made with tea, sugar and often fruit. It also requires a symbiotic culture of bacteria and yeast (SCOBY) to ferment and tends to be a bit sweeter.

Both drinks are essentially “alive” since they contain active bacteria that support digestion. One advantage that kvass has is that it possesses both benefits of probiotics along with nutrients from the beets.

Is kvass an alcoholic drink?

While kvass is considered a non-alcoholic beverage, containing around 0.5 percent to 1 percent alcohol, the longer it ferments, the more susceptible it is to becoming more alcoholic. It typically doesn’t contain enough alcohol to impair someone’s judgment or cause other side effects, but strong varieties may potentially make people feel as if they’ve consumed a small amount of alcohol.

It is made with yeast?

It depends on the specific type of kvass. Traditionally, it was not made with yeast, but today some types made with stale bread use dry active yeast to help the fermentation process.

The oldest recipes used bread and beets to provide fermentable sugar instead of adding yeast. This is said to result in a better taste than when yeast is used.

Yeast can make the process easier, but it’s not necessary to use. Some people prefer using sourdough starter instead, which may make the taste more mild and pleasant.

Nutrition Facts

Kvass is considered a “functional food” because it offers a wide range of probiotics and nutrients, including vitamin B12, selenium and manganese.

If made with beets, it also contains a good dose of antioxidants, natural nitrates, vitamins A and C, and potassium.

Below is the nutritional background based on a four-ounce serving of kvass made with beets (according to the U.S. Department of Agriculture). Note that nutrition content varies based on the exact ingredients used, as the bread variety offers different nutrients.

One four-ounce (1/2 cup) serving of kvass made with beets contains about:

• 35 calories
• 8 grams carbohydrates
• 1 grams protein
• 2 grams fiber
• 6,500 international units of vitamin A (130 percent DV)
• 4.8 milligrams vitamin C (8 percent DV)
• 0.4 milligrams iron (2 percent DV)
• 20 milligrams calcium (2 percent DV)

Benefits

1. Great Source of Probiotics

Since kvass is considered one of the great probiotic foods, there are many benefits, such as improving intestinal tract health and enhancing the immune system, which makes nutrients more available to the body.

Probiotics in your diet, including from kvass, have been shown to increase gut microflora diversity and support metabolic activity, while also potentially having appetite-reducing effects. Probiotic drinks may also help reduce symptoms of lactose intolerance, including diarrhea, and decrease the prevalence of food allergies.

Formerly, we had plenty of probiotics in our diets from eating fresh foods from good soil and by fermenting our foods to keep them from spoiling. The modern ways of agriculture, refrigeration and preparing food have eliminated probiotic foods for too many Americans.

Not enough probiotics can mean digestive disorders, skin issues, candida, autoimmune disease, and frequent colds and flus.

2. Excellent Liver Cleanser

While many think that alcohol is the only reason for liver problems, disease-causing inflammation is also caused by poor eating choices.

Beets and beet greens are rich in antioxidants and potassium, and as such, they help fight free radical damage that can contribute to the aging process and some diseases.

Like beetroot juice, beet kvass and beets help naturally cleanse the gallbladder, improve bile flow, remove plenty of toxins and promote regularity.

Related: Detox Your Liver: Try My 6-Step Liver Cleanse

3. Perfect Blood Tonic

Beets contain phytonutrients called betalains that are found in the pigment of beets. (They are what causes your hands to stain.) These betalains help create red blood cells, making beet kvass an excellent blood tonic by alkalizing the blood.

Why is this important? When your bloodstream becomes too acidic, it causes inflammation in the body and depletes the body of calcium because it is trying to balance out the pH levels.

One of the best things we can do is consume more alkaline-promoting foods, such as beets and leafy green vegetables.

4. May Help Reduce the Risk of Cancer

Most significant of all, beet kvass may help as a natural cancer fighter because of the combination of antioxidant and anti-inflammatory properties available.

According to a 2014 report published in the journal Nutrients, beetroot is also considered as a therapeutic treatment for inflammation, and its antioxidant and anti-inflammatory properties may help reduce the risk of certain types of cancer.

5. Beet Kvass Is Rich in Valuable Nutrients

Because beets are high in vitamin C, beet kvass helps boost your immune system and can help stave off the cold virus.

It’s also very high in manganese, a mineral that is needed for maintenance of healthy bones, plus liver, kidney and pancreatic functions. Beet kvass also contains the B vitamin known as folate, which may help reduce the risk of birth defects.

How to Make

Most brands of commercialized kvass lack many of the benefits associated with the traditional types because they’re low in probiotics. This is why fermenting your own is recommended.

Making homemade kvass takes a little practice, but overall it’s simple and inexpensive to make. The simplest recipes include ingredients like beets, water and salt.

The water and salt create a brine so the beets pickle, and eventually the brine becomes kvass with a slight effervescence. When the beets ferment they naturally produce a bit of bubbles (same with kombucha), so you can expect the finished product to be slightly fizzy.

A few helpful tips:

• When making kvass, your water needs to be pure and chemical-free. If you use chlorine or chemical-laden water, it will prevent the bad bacteria from forming as well as the good bacteria and will cause the beets to rot. Filtered spring water is best. If you use tap water, make sure you eliminate the chemicals by boiling or by leaving the water out overnight so the chlorine can evaporate.
• Beets should be organic. If you don’t use organic beets, make sure they are fresh, and peel them to help rid them of possible pesticide residue.
• You want to chop the beets into one- to two-inch chunks. Don’t shred them as it can cause too much sugar to be released.

Ready to start making kvass at home? There are two popular kvass recipes. The first recipe takes a bit more time and uses sourdough. The second is a recipe for beet kvass and takes only a few minutes to prepare. (See the recipe card below.)

For kvass using bread, here are some useful tools and things to know:

• Thermometer that measures liquids between 50–175 degrees F.
• A warm place in your kitchen (about 76–78 degrees) can help with the fermentation process.
• It is important to use bread that is made only with rye flour and without food additives — if you include oats or other grains and preservatives, it may cause a bitter taste.
• While you can make your own rye bread, your local health food market should be able to provide quality bread.
• Don’t worry about the sugar content, as most of the sugar will be turned into beneficial acids due to fermentation.
• Look for the finished product to be lightly carbonated, with bubbles just barely detectable. If you let it ferment for too long it will become unpleasant-tasting.
• Once it’s ready, store the kvass in bottles with screw-on tops or tops with wire fasteners for a tight seal.

Kvass Using Bread

Serves: 8 to 12 (recipe makes about 2.5 quarts)

Ingredients:

• 1/2 pound rye bread, cut into 1/4-inch slices
• 3/4 cups organic pure cane sugar
• 1/2 package dry active yeast
• 1 teaspoon unbleached white flour
• filtered water
• about 6–8 raisins

Directions:

1. Spread the bread on cookie sheets, and bake for about 30 minutes at 325 degrees F. When cool, chop into 1/4-inch pieces.
2. Bring 2 quarts of water to a boil in a large pot, and then cool to 175 degrees F. Add the bread, stirring well. Cover with a lid, and leave in a warm place for 1 hour. Strain and reserve both the bread and the liquid.
3. Bring another 1 1/4 quarts of water to a boil, cool down to 175 degrees and add the reserved bread. Cover with a lid, and leave in a warm place for 1 1/2 hours.
4. Strain and discard the bread. Combine both batches of liquid.
5. Place 1/8 cup sugar and 1 teaspoon of water in a small skillet.
6. Stir continuously over heat until the mixture turns golden brown, but be careful not to burn it. Remove from heat, and gradually blend in 1/2 cup of the reserved liquid.
7. Stir the mixture into the entire batch of liquid.
8. In a small saucepan, combine 1/2 cup water and the remaining sugar.
9. Bring to a boil, lower the heat and simmer for 10 minutes, skimming once or twice.
10. Stir this syrup into the reserved liquid, and allow the mixture to come to room temperature.
11. Mix the yeast with the flour, and combine with 1/2 cup of the liquid. Return this yeast mixture to the pot.
12. Cover the pot with 2 layers of cheesecloth or a kitchen towel, and leave in a warm place for 8–12 hours or overnight.
13. Cool the kvass to about 50–54 degrees F. Transfer to bottles, seal tightly and refrigerate for 24 hours. The kvass will keep in the refrigerator for 2–3 days.

Risks and Side Effects

Among people who are new to drinking probiotic drinks, kvass can potentially give them stomachaches or other mild side effects at first. Introduce this drink to your diet slowly to minimize any reactions, such as nausea, heartburn or bloating.

Kvass side effects seem to be more of a risk when making it yourself because contamination is possible. If you’re going to make your own, be sure to use sterile equipment, clean working spaces and high-quality ingredients.

If you’re allergic to wheat or beets, avoid having kvass since this can trigger a reaction.

Beet Kvass Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 days
• Yield: 10
• Diet: Vegan

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Description

Kvass is a traditional fermented beverage that has a similar taste to beer, except it’s healthier because it provides probiotics. It’s actually made from stale, sourdough rye bread or beets, meaning it’s cheap and easy to make. Here’s a beet kvass recipe.

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Ingredients

• 2–4 beets
• ¼ cup of juice from your favorite sauerkraut recipe or similar fermented vegetable
• 1 tablespoon sea salt
• 2 tablespoons fresh mint leaves or 1 tablespoon dried [optional]
• filtered water
• half-gallon, large glass jar
• cheesecloth or thin towel

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Instructions

1. Wash beets, and peel if you are not using organic beets. You can leave the skin on if you are using organic beets.
2. Chop the beets into small cubes.
3. Place the beets into a large jar.
4. Add the fermented juice, salt and mint leaves.
5. Fill the jar with filtered water.
6. To ferment, cover with a towel or cheesecloth, and leave the jar open on the counter or in a warm place at room temperature for 2 days.
7. Place in the fridge, and consume as desired. Several ounces per day can aid in creating a healthy gut.
8. Enjoy it as a refreshing drink, and try adding it to both hot and cold soups, sauces and dressings.

• Prep Time: 10 min
• Category: Beverages
• Method: Fermenting
• Cuisine: Ukrainian

Nutrition

• Serving Size: 4 ounces
• Calories: 35
• Sugar: 4g
• Sodium: 602mg
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 0g
• Cholesterol: 0g

Keywords: kvass recipe, beet kvass

The post Kvass: A Fermented Beverage with Probiotic and Cancer-Fighting Benefits appeared first on Dr. Axe.

There’s a reason why turmeric tea is a popular beverage throughout Asia and is known by some as “liquid gold.” The four simple ingredients in this turmeric tea recipe all work to improve your health, whether it’s by reducing inflammation, aiding digestion, improving the health of your heart or strengthening your bones.

Adding my turmeric tea recipe to your daily health regime can help to restore your body and promote your well-being.

So what is tumeric tea good for, and what are all the benefits of turmeric? Let’s take a closer look at the potential turmeric tea benefits, plus how to make your own at home using a few simple ingredients.

What Is Turmeric Tea?

Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product.

Fresh turmeric tea can also be combined with other ingredients, including pepper, lemon, honey, ginger or ginger water, and more, and it can be made with green tea for an extra antioxidant punch.

Why should you make turmeric tea? There’s a simple one-word answer: inflammation. It’s true that inflammation is at the root of most diseases, and it’s an issue modern medicine typically doesn’t focus on.

Like my turmeric latte recipe, my turmeric tea is made with coconut milk, ghee, honey, black pepper and, well, turmeric. The curcumin present in this popular spice is what makes it a functional food and contributes to the many turmeric benefits.

Not only does it help to fight inflammation that can lead to chronic pain, arthritis, degenerative diseases and digestive disorders, but it also boosts the health of your skin and helps to detoxify the body.

Coconut milk and ghee, two other main ingredients in my turmeric tea, are packed with natural fatty acids that also help to reduce inflammation and work to boost the health of your heart and even help you to lose weight.

Have you given ghee a try yet? It tastes like butter, but it’s “buttier,” with a more intense flavor that’s really satisfying. When mixed with coconut milk, it really creates a creamy, rich and filling tea.

And to add a little sweetness to this tea, I add honey, which is one of the best natural sweeteners because it’s packed with vitamins and minerals and can even promote the health of your digestive tract.

These four super-star ingredients create a healthy and fulfilling turmeric tea that can help keep inflammation at bay and satisfy your taste buds.

Turmeric Tea Benefits

Is drinking turmeric good for you? Not only is it an easy and effective way to add turmeric to your diet, but it’s also delicious and jam-packed with health benefits.

Here are a few of the top turmeric tea benefits and why you may want to consider adding it to your morning routine.

1. Decreases Inflammation

Curcumin is the active ingredient in turmeric, and it is thought to be responsible for many of the health benefits of turmeric tea. Curcumin has powerful anti-inflammatory properties and has been shown to help decrease markers of inflammation in several in vitro studies.

Not only can this have a huge impact when it  comes to decreasing symptoms of autoimmune disorders, but it may also help protect against the development of chronic conditions, such as heart disease and diabetes.

2. Relieves Joint Pain

One of the top benefits of turmeric tea is its ability to reduce joint pain and treat arthritis symptoms. In addition to its anti-inflammatory effects, one review published in the Journal of Medicinal Food also showed that taking 100 milligrams of turmeric extract per day was effective at reducing joint pain associated with arthritis.

Fortunately, there are plenty of resources out there for how to make turmeric tea for arthritis. It’s often combined with other anti-inflammatory ingredients, like ginger, raw honey or cinnamon.

3. Supports Weight Loss

Like green tea and ginger tea, many people use turmeric tea for weight loss, and for good reason. According to one study out of Milan, administering curcumin to people with metabolic syndrome increased weight loss, decreased belly fat and reduced total body fat by up to 8 percent.

Historically, turmeric root tea was also used as an appetite suppressant. It was thought to curb cravings and regulate food intake.

4. Enhances Immune Function

Adding turmeric tea to your daily routine can support healthy immune system function to help ward off infections and support better health. In fact, studies show that curcumin can reduce inflammation and prevent oxidative stress and free radical damage to protect against disease.

There are plenty of turmeric tea recipes for inflammation and immunity, all of which can help provide a hearty dose of antioxidants to optimize overall health by reducing free radical damage.

5. May Have Cancer-Fighting Properties

Although research is limited on the effects of turmeric tea on cancer in humans, there have been plenty of promising in vitro studies and animal models suggesting that it could possess potent cancer-fighting properties.

For example, a paper published in the AAPS Journal actually found that curcumin can modify several cell signaling pathways to kill tumor cells and slow the growth and spread of cancer cells. However, additional research is needed to evaluate the potential turmeric tea benefits for cancer in the general population.

6. Regulates Blood Sugar

Studies show that turmeric tea benefits blood sugar control and could help keep blood sugar levels stable.

One in vitro study conducted by the Department of Nutrition and Food Science at Auburn University showed that curcumin is effective at lowering blood sugar by modifying the metabolism of glucose. This could potentially help protect against diabetes complications long term.

7. Manages Cholesterol Levels

One animal model published in the journal Atherosclerosis found that supplementing rabbits with turmeric extract decreased levels of “bad” LDL cholesterol and inhibited cholesterol oxidation, both of which are major risk factors for heart disease.

Similarly, a study out of India also suggests that taking a capsule containing curcumin twice daily improves endothelial function and is comparable to atorvastatin in terms of effectiveness, which is a type of medication used to treat high cholesterol and triglyceride levels.

How to Make Turmeric Tea

How much turmeric tea should you drink a day? While the exact dosage can vary based on how you brew your tea or how much is found in your turmeric tea bag, one to two cups per day is a good starting point and can help maximize the potential turmeric tea benefits, while minimizing potential side effects.

There are plenty of recipes available for how to make turmeric tea with fresh turmeric root, as well as turmeric in dried, ground or powdered forms.

Typically, this involves boiling three to four cups of water, adding one to two tablespoons of turmeric and then allowing it to simmer for at least 10 minutes. Next, the tea should be strained and cooled for a few minutes prior to serving.

You can also easily find turmeric tea bags at health food stores, which can be steeped in hot water to brew a simple turmeric tea.

If you’re looking to spice up your cup of tea, there are plenty of turmeric tea recipe ideas out there to help. Experimenting with ingredients like pepper, lemon or honey can make it easier than ever to enjoy the multitude of turmeric tea benefits that are available.

Ginger turmeric tea, in particular, is made by brewing the root of ginger and turmeric tea to boost the anti-inflammatory effects of your beverage. It can also be steeped in green tea for an antioxidant punch.

Turmeric milk tea, also known as golden milk, is another popular drink that is enjoyed for its creamy flavor, rich texture and powerful healing properties.

To make my anti-inflammatory turmeric tea recipe, start by adding one cup of coconut milk and one cup of water into a saucepan and warm the combination for about two minutes.

Then add one tablespoon of ghee and one tablespoon of honey to the mixture. Stir. Don’t want sugar, then use a full dropper of stevia.

Next, add in the black pepper and 1 teaspoon of turmeric and stir. (The piperine in black pepper can improve the absorption of curcumin.) Warm the mixture for another two minutes.

And your last step is to stir it all together and pour your turmeric tea recipe into glasses.

This recipe should make about two cups of tea. And if you want your tea to be a little sweeter, you can add in a little more honey.

Mmmm … Isn’t this tea super comforting and delicious? It’s hard to believe it’s promoting your health too, right? Enjoy!

Risks and Side Effects

Despite the numerous turmeric tea benefits, there are some people who may need to moderate their intake. In particular, those who are allergic to turmeric should avoid it altogether, as it may cause food allergy symptoms like hives, itching and swelling.

Taking high doses of turmeric powder tea may also be linked to several adverse symptoms. Some of the most common turmeric tea side effects include nausea, diarrhea, decreased blood pressure and a higher risk of bleeding.

Enjoying turmeric tea in moderation as part of a healthy diet is the easiest way to prevent side effects.

Conclusion

• Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product.
• Turmeric teabags are also available in most grocery or health food stores.
• You can take advantage of the many turmeric health benefits by drinking the herb’s tea, including boosting your immune system, reducing inflammation, fighting cancer, reducing free radical damage and more.

Turmeric Tea Recipe

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• Author: Dr. Josh Axe
• Total Time: 7 minutes
• Yield: 2
• Diet: Gluten Free

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Description

Turmeric tea is a popular beverage throughout Asia and is known by some as “liquid gold.” The four simple ingredients in this turmeric tea recipe all work to improve your health.

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Ingredients

• 1 cup coconut milk
• 1 cup water
• 1 tablespoon ghee
• 1 tablespoon honey (or full dropper of liquid stevia)
• pinch of black pepper
• 1 teaspoon turmeric (powder or grated root)

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Instructions

1. Pour coconut milk and water into the saucepan and warm for 2 minutes.
2. Add in butter, raw honey, black pepper and turmeric powder for another 2 minutes.
3. Stir and pour into glasses.

• Prep Time: 3 min
• Cook Time: 4 min
• Category: Beverages
• Method: Stovetop
• Cuisine: Indian

Nutrition

• Serving Size: 8 ounces
• Calories: 310
• Sugar: 9g
• Sodium: 19mg
• Fat: 29.9g
• Saturated Fat: 25g
• Unsaturated Fat: 3g
• Trans Fat: 0.2g
• Carbohydrates: 12.8g
• Fiber: 0.4g
• Protein: 2.5g
• Cholesterol: 15mg

Keywords: turmeric tea recipe, liquid gold recipe

The post Turmeric Tea Benefits for Immunity & How to Make “Liquid Gold” appeared first on Dr. Axe.

So is almond milk bad you or can it be a healthy addition to a balanced diet? If you’re interested in finding out about some of the almond milk benefits and side effects, you’ve come to the right place.

In this article, we’ll also decode some of the key differences between a few of the most popular milk products on the market to help you pick which you should add to your next shopping list. Plus you’ll learn how to make it on your own.

What Is Almond Milk?

Let’s start with the facts: Almond milk is derived from almonds, the drupe nut (botanically, it’s actually a fruit) termed Prunus dulcis.

So how is almond milk made? The process of creating almond milk involves blending almonds and water and then using a strainer or cheesecloth to remove any solids. This gives the final product a smooth texture and a light, somewhat nutty taste.

Although almond milk doesn’t necessarily retain all of nutritional benefits of whole almonds, it can definitely be incorporated into a healthy, well-planned diet and enjoyed in moderation.

In addition to providing a number of important nutrients, it may also be linked to some serious health benefits, ranging from improved brain function to enhanced bone health and beyond.

It’s also highly versatile and a great alternative to cow’s milk for those following a dairy-free diet or those unable to tolerate milk products, such as those with a milk allergy or lactose intolerant. And not only can it be swapped into most recipes and used in place of milk, but it also makes an awesome addition to baked goods, smoothies, shakes and desserts.

Related: Is Pea Milk Healthy? Nutrition, Benefits, Uses + Downsides

Nutrition Facts

Almond milk nutrition is nothing to shake your head at. It does contain half a day’s recommended intake of vitamin E, a significant amount of vitamin D (if store-bought) and a hearty dose of calcium.

It’s also extremely low in calories compared to other milk products and can be a valuable tool if you’re trying to lose weight. In fact, the majority of calories from fat in each serving are from heart-healthy mono- and polyunsaturated fatty acids, both of  which have been tied to a long list of health benefits.

One cup of store-bought unsweetened almond milk contains approximately (see how it compares to the homemade almond milk nutrition in the recipe below):

• 40 calories
• 2 grams carbohydrates
• 1 gram protein
• 3 grams total fat
• 1 gram dietary fiber
• 10 milligrams vitamin E (50 percent DV)
• 100 International Units vitamin D (25 percent DV)
• 200 milligrams calcium (20 percent DV)
• 500 International Units vitamin A (10 percent DV)
• 16 milligrams magnesium (4 percent DV)
• 40 milligrams phosphorus (4 percent DV)

Health Benefits

So is almond milk good for you? In addition to supplying a hearty dose of several essential nutrients, almond milk has also been linked to some pretty impressive health benefits.

1. May Be Beneficial in Preventing or Managing Certain Cancers

Some research shows that almond milk and its components could potentially aid in the prevention of cancer. Because of the presence of monounsaturated fats, in particular, almond milk nutrition may play a role in the potential prevention of endometrial cancer.

The consumption of high levels of monounsaturated fat is also associated with a decreased risk of liver cancer and certain breast cancer markers, according to research published in the International Journal of Cancer and Cancer Epidemiology, Biomarkers & Prevention. This is why almonds are among the best cancer-fighting foods, right alongside almond milk.

2. Aids in Weight Loss

Almond milk nutrition is very low in calories per serving, making it a great addition to a weight loss diet. Compared to goat’s milk, which clocks in at 168 calories per serving, almond milk boasts a modest 40 calories per cup.

Diets that encourage consuming healthy fats, such as the ketogenic diet or other low-carb diets, often encourage the consumption of almond milk because unsweetened varieties are low in calories, carbs and sugar.

Besides being low in calories, almond milk also has minimal impact on blood sugar levels, which can help protect against spikes and crashes and prevent increased hunger and cravings to help keep you on track towards your weight loss goals.

3. Keeps Your Heart Strong

Almond milk is jam-packed with healthy fats, including both mono- and polyunsaturated fats. By swapping the saturated fats in your diet with these nutritious fats instead, you could potentially help protect against coronary heart disease.

These fats may also reduce the risk of metabolic syndrome, a disorder characterized by a cluster of conditions, including high blood pressure, elevated blood sugar, excess belly fat and high cholesterol levels. Also known as syndrome X, this group of conditions has been shown to increase your risk of serious conditions, including heart disease, stroke and diabetes.

4. Helps Build Strong Teeth and Bones

Concerned that eliminating animal-based milk from your diet will take a toll on your bones? Not to worry — although it may not contain as much vitamin D or protein per serving as cow’s milk, almond milk nutrition is still a great source of calcium, vitamin D and magnesium, all of which play a key role in maintaining bone health.

The heart-healthy fats in almond milk may also contribute to bone health. According to an animal model published in the journal Nutrition Research, consuming a good amount of monounsaturated fats was shown to be effective at increasing calcium absorption and bone mineral density in female mice.

5. Fights Free Radical Damage and Disease Formation

Almond milk is loaded with vitamin E, a micronutrient that doubles as a powerful antioxidant. Antioxidants work by fighting free radical damage in the body, which can be caused by sun exposure, a poor diet, pollution and disease.

By consuming significant amounts of vitamin E from healthy foods like almond milk, you can help your body block the harmful effects of free radicals to ward off disease, keep your skin healthy and slow the aging process.

6. May Slow the Process of Alzheimer’s

Alzheimer’s disease is a serious neurological condition characterized by memory loss and confusion. Although there is currently no cure, researchers have been working hard finding new ways to help prevent or slow the progression of the disease, including making modifications to your daily diet.

Vitamin E, in particular, plays a key role in slowing symptoms of Alzheimer’s disease and preventing cognitive decline over time. Almond milk is a great source of this important nutrient, and each cup packs in a whopping 50 percent of the total daily value.

Comparisons

In addition to almond milk, there are plenty of other options for milk alternatives that you can easily add to your diet. Let’s take a closer look at some of the top contenders.

Oat Milk

Oat milk is made by blending oats with water and using a cheesecloth to extract the milk. Compared to the same serving size of almond milk, oat milk is higher in calories, carbs, protein and fiber. It also offers several micronutrients, including calcium, riboflavin, vitamin D and vitamin A.

Like other commercial milk products, oat milk often contains unhealthy ingredients, including additives and sweeteners, which may not be so stellar for your health. Additionally, although oats are naturally gluten-free, they are often processed in facilities that produce other gluten-containing grains, which can increase the risk of cross-contamination.

Cow’s Milk

Cow’s milk, or conventional dairy milk, has been in the spotlight for quite some time. Although cow’s milk is a great source of several important nutrients and may be associated with some serious health benefits, there are also some downsides to consider as well.

For starters, many people struggle with a sensitivity to cow’s milk or some of the sugars found in milk, including lactose. For this reason, it’s not a great choice for a significant chunk of the population and can cause issues like digestive distress or food allergy symptoms.

Cow’s milk may also be associated with an increased risk of other conditions, including acne, bone fractures and even prostate cancer. There are also widespread concerns with certain aspects of the dairy industry, especially regarding unsustainable farming practices and issues with animal welfare.

Therefore, it’s important to keep intake in moderation, purchase dairy products from reputable sources and enjoy as part of a healthy, well-rounded diet if you’re able to tolerate it.

Goat Milk

Goat milk is one of the most popular alternatives to cow’s milk. Not only is it easier to digest, but it also contains less lactose, is less inflammatory and boasts an extensive list of essential nutrients.

The biggest drawback to goat’s milk is generally the price. It’s much less largely produced and can be significantly more expensive than other types of milk. However, if you’re able to find reasonably priced goat milk, it’s definitely worth a try.

Coconut Milk

In addition to providing a nice nutrient load, coconut milk contains lauric acid, a medium-chain fatty acid that your body is able to easily absorb and use for energy. Because of its content of lauric acid, coconut milk may actually be able to help your body fight infections and viruses.

Real, full-fat coconut milk is high in calories, so be careful not to overindulge. In modest quantities, coconut milk can help you lose weight, prevent fatigue, build muscle and even protect against heart disease.

When searching for coconut milk at the store, look for organic, cold-pressed varieties without any added flavors or artificial ingredients. This way, you can be sure to get the most bang for your buck in terms of nutrition.

Rice Milk

Rice milk is another popular plant-based milk product. However, it doesn’t boast too many great health benefits and is made simply from rice, water and some fortified vitamins. Unfortunately, there is also a major drawback to rice — the potential for arsenic poisoning.

Overall, it’s best to enjoy only in moderation but select other alternatives when possible, including almond milk, coconut milk or goat’s milk.

Soy Milk

For years, soy milk was the go-to healthy milk option. However, there are several downsides to consider when it comes to soy milk, including the fact that nearly all soy produced in the U.S. is sourced from genetically modified crops.

Additionally, soy is a phytoestrogen, which means that it mimics the effects of estrogen in the body. While certain phytoestrogen compounds (like isoflavones) can be beneficial in some cases, those with a history of hormone-sensitive cancers such as ovarian or breast cancer may choose to avoid soy products.

How to Make

Making your own almond milk is easy and requires just a few simple ingredients. How is almond milk made? To get started with my nearly effortless but satisfying almond milk recipe, all you need are almonds, water, a blender and a cheesecloth.

The process begins by soaking almonds in water for 24–48 hours, then blending them down into a paste and juicing out the paste with a cheesecloth. (See the almond milk recipe card below.)

One reason people enjoy using almond milk is that it doesn’t require refrigeration and stays good far longer than animal milk. It’s a common ingredient in smoothies, healthy baking recipes and much more. While the taste is not the same as pasteurized cow’s milk, it can be used just like cow’s milk for consistency in most recipes.

Interesting Facts

Interestingly enough, almond milk has actually been around since medieval times. Because cow’s milk spoiled so quickly without modern refrigeration, almond milk was a popular alternative. Additionally, many Christians weren’t able to drink milk from animals during Lent, the 40-day period between Ash Wednesday and Easter Sunday, making almond milk the go-to option.

In addition to its plant-based fatty goodness, many physicians praised the benefits of almond milk in the Middle Ages as well. It’s said that almond products, including milk, were prescribed to help increase sperm production. Folklore also claimed that consuming almonds or almond products the night before drinking alcohol would prevent drunkenness.

During modern times, almond milk dwindled in popularity for some time because of its limited nutritional value compared to cow’s milk. It was still produced as a specialty health food item and ranked below soy milk until it started rising in popularity in the early 2000s when some of the drawbacks of soy became more widely understood.

It finally surpassed soy milk in the health food sector in 2013 and in 2014 accounted for 60 percent of sales of plant-based milk. Today, it accounts for around 4.1 percent of overall milk sales in the United States.

Risks and Allergy Concerns

It’s important to avoid almond milk if you’re allergic to almonds or other nuts. If you experience any negative side effects after consuming almond milk, discontinue use immediately and consult with your doctor.

There have been a few reported cases of children developing kidney stones related to excessive almond milk consumption, due to the oxalate found in almonds. For this reason, it’s best to drink in moderation to avoid oxalate buildup that may cause kidney stones.

Children under one year of age should not consume cow’s milk or plant-based milk alternatives, including almond milk, as these products can potentially block iron absorption and increase the risk of nutritional deficiencies. Be sure to talk to a pediatrician or dietitian to address any questions or concerns about introducing milk to the diet after this time.

Keep in mind that not all almond milk is created equal. Store-bought or sweetened almond milk nutrition often pales in comparison to homemade almond milk nutrition, and is often filled with added sugars, flavors, sweeteners, preservatives and thickeners like carrageenan, which can do more harm than good when it comes to your health.

Final Thoughts

• Almond milk is a popular milk product that is made by blending almonds with water and using a cheesecloth or strainer to remove the solids.
• It’s low in calories but contains many important nutrients, including calcium, vitamin D, vitamin E and vitamin A. Plus it’s dairy-free, lactose-free, gluten-free and low in sugar, depending on your choice and amount of sweetener.
• Research has uncovered a number of benefits of almond milk for skin, heart health, weight loss, bone health, brain function and beyond.
• It’s important to remember that store-bought almond milk is often brimming with added sugars, sweeteners and artificial flavorings. For this reason, it’s best to try making your own at home whenever possible.
• Additionally, children under one year of age and those who are allergic to almonds should avoid this popular milk alternative.

Almond Milk Recipe

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• Author: Dr. Josh Axe
• Total Time: 24 hrs 15 min
• Yield: 8
• Diet: Gluten Free

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Description

In this homemade almond milk recipe, the ingredients are just as they should be: just almonds and water. As a result, it’s , dairy-, lactose- and gluten-free and low in sugar.

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Ingredients

• 1 cup almonds
• enough water to cover the almonds in a bowl
• 2 cups water (for blending after almonds soak)

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Instructions

1. Place 1 cup of almonds in a glass bowl, and add enough water to cover them.
2. Soak the almonds in water for 24 hours.
3. After 24 hours, drain and rinse the almonds.
4. Then add almonds and 2 cups of water together in a blender.
5. Blend for 2 minutes.
6. Using the cheesecloth, strain out the almonds.
7. Press out almond milk from meal (through the cheesecloth).
8. Sweeten, to taste.
9. Refrigerate. Consume within a week of making.

Notes

• Use a natural sweetener like stevia or honey to add more flavor.

• Prep Time: 24 hrs
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 glass (about 77g)
• Calories: 69
• Sugar: 0.5g
• Sodium: 1mg
• Fat: 5.9g
• Saturated Fat: 0.5g
• Unsaturated Fat: 5.4g
• Trans Fat: 0g
• Carbohydrates: 2.6g
• Fiber: 2.2g
• Protein: 3.8g
• Cholesterol: 0mg

Keywords: homemade almond milk, almond milk ingredients, how to make almond milk, how is almond milk made, how do you make almond milk,

The post Almond Milk Nutrition Beats Most Milks, Plus Learn How to Make appeared first on Dr. Axe.

In addition, instead of refined white sugar, I use honey or maple syrup, and instead of including tea, I keep this chai caffeine-free. (Yet it’s ready for the addition of tea if you’d like. Traditionally, chai includes black tea.)

This chai tea recipe is so tasty. Rather than being filled with toxic chemicals and artificial sweeteners and flavors, this drink is loaded with chai tea benefits thanks to its antioxidants, real spices and zero refined sugars.

It’s easy to make and extremely delicious. So, go on, give this hot, creamy, fragrant beverage a try.

What Is Chai?

Chai tea, chai latte, chai tea latte — no matter what you call it, chai is a popular beverage these days.

Tea lattes are a variation on caffè lattes. Like caffè lattes, they are typically made with steamed milk, but instead of including coffee or espresso, a tea latte is made with tea.

However, this chai tea latte recipe is caffeine-free so you don’t have to worry at all about an unpleasant caffeine overdose.

So what is chai? “Chai” is the Hindi word for “tea,” which was derived from “cha.” Cha is the Chinese word for “tea.”

So what is chai tea? It’s essentially “tea tea” that is made customarily in India, where it’s commonly called masala chai.

The spices that go into chai can vary from region to region or even household to household, just like garam masala. Some of the spices most commonly included in a chai include cardamom, cinnamon, ginger, cloves and black peppercorn.

So wait, does chai tea have caffeine, and how much caffeine does chai tea have? Chai tea only has caffeine if a caffeine source is included in its making.

Typically, it does include caffeinated black tea, but it doesn’t have to. As I said, this chai recipe is completely free of caffeine, which makes it a great choice for kids as well as adults!

The benefits of chai tea comes from its many health-boosting ingredients. For example, all of the spices are loaded with antioxidants, which are known to play an important role in the prevention of so many chronic diseases.

How to Make This Chai Tea Recipe

How to make chai tea is really quick and simple. Basically, all you have to do is heat up the milk and then combine all of the ingredients in a blender.

The same goes for chai lattes that include black tea. Simply steep the tea and add to the blender.

The first step in this recipe is to put the coconut milk into a small pot and warm it up over medium heat.

Add the warmed coconut milk to a high-powered blender.

Add the honey or maple syrup.

Add the date and spices to the blender. Blend on high until well-combined.

Pour and enjoy. Your chai is complete!

Frothy Chai Tea Latte Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 3
• Diet: Gluten Free

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Description

Chai tea is a popular drink in India and is often made by boiling tea leaves with milk and adding sugar and spices. Try my chai tea recipe!

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Ingredients

• 2 cups coconut milk
• 1 date, pitted
• ½–1 tablespoon honey or maple syrup
• ½ teaspoon cinnamon
• ⅛ teaspoon ginger
• ⅛ teaspoon cardamom
• ⅛ teaspoon nutmeg
• ⅛ teaspoon ground cloves

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Instructions

1. In a small pot, over medium heat, warm the coconut milk.
2. Add the warmed coconut milk to a high-powered blender.
3. Add the remaining ingredients to the blender and blend on high until well-combined.
4. Pour and enjoy!

Notes

• As noted, this is a caffeine-free version. If you want to make traditional chai tea with caffeine, you can include black tea.
• You can use another natural sweetener, such as stevia, in place of honey or maple syrup if you prefer.
• Don’t be afraid to adjust the spice measurements based on your taste preferences.

• Cook Time: 10 min
• Category: Beverages
• Method: Stovetop/Blender
• Cuisine: Indian

Nutrition

• Serving Size: 1 cup
• Calories: 395
• Sugar: 11.1g
• Sodium: 25mg
• Fat: 38.2g
• Saturated Fat: 33.8g
• Unsaturated Fat: 4.4g
• Trans Fat: 0g
• Carbohydrates: 15.9g
• Fiber: 4g
• Protein: 3.8g
• Cholesterol: 0mg

Keywords: chai tea recipe, chai tea latte recipe, chai tea, chai latte, chai tea latte

The post Frothy Chai Tea Latte Recipe appeared first on Dr. Axe.

While it’s certainly possible to find dried ginger tea bags in most grocery stores, there’s nothing like fresh ginger tea for helping with digestion and other ailments.

If you’ve never made homemade herbal tea at home before, it might seem intimidating, but it’s in fact really easy to steep ginger in hot water in order to release its therapeutic compounds.

Why Is Ginger So Good for You?

However, it’s only in recent years that we’ve begun to uncover exactly why ginger is so good for you and the powerful effect that it can have on your health.

Research shows that ginger contains many valuable compounds like gingerol, shogaol, paradol and zingerone. Gingerol, in particular, is considered to account for most of the beneficial effects of ginger.

Some studies have found that gingerol can even effectively inhibit inflammation. While inflammation is a perfectly normal immune response, chronic inflammation is thought to be at the root of conditions like cancer, diabetes and heart disease. Thanks to its gingerol content, ginger makes the list of top anti-inflammatory foods and has been used as a natural treatment for many inflammatory conditions, ranging from arthritis to Alzheimer’s.

Not only that, but ginger has also been found to be effective in fighting against pathogenic strains of viruses, fungi and bacteria that contribute to disease.

Recent studies continue to unearth the many ways that ginger affects health, and so far it has been shown to boast some impressive benefits. From relieving nausea to boosting brain health, enhancing weight loss and controlling blood sugar, a cup or two of ginger tea each day has the potential to make a big impact on your health. (You also may want to try to make ginger shots, which also feature other healthy ingredients.)

Benefits

1. Soothes the Stomach

Ginger has been used as a natural remedy for nausea, motion sickness and morning sickness for centuries. If you’re feeling a bit queasy, sipping on a hot cup of ginger root tea may be just what you need.

One study out of Thailand showed that ginger was able to decrease both nausea and vomiting in pregnant women. Plus, another study in 2012 out of the University of Rochester Medical Center even found that ginger reduced nausea severity caused by chemotherapy in adult cancer patients. To maximize the nausea-fighting potential, try adding some lemon or mint to your tea as well.

2. Enhances Immunity

Whether you’re starting to feel a bit under the weather or you have a full-blown case of the sniffles, ginger tea may be able to help give your immune system a much-needed boost. In fact, many people use ginger tea for cold symptoms, allergies and infections as an effective natural remedy.

Ginger contains compounds like gingerols, shogaol and paradols, which can help fight free radicals, reduce inflammation and reduce the risk of chronic disease, according to some test-tube studies.

Ginger root also features powerful antibacterial, antifungal and antiviral properties. Test-tube studies suggest that it may effectively protect against respiratory tract infections, fungal infections and even gum disease.

3. Protects Brain Health

Thanks to its ability to reduce inflammation, some research has found that ginger root benefits the health of your brain and could help protect against neurodegenerative disorders like Alzheimer’s disease or Parkinson’s.

A study published in Evidence-Based Complementary and Alternative Medicine showed that taking ginger extract for two months improved attention and cognitive function in middle-aged women. Similarly, a 2011 animal study found that ginger protected against brain damage and improved memory in rats.

4. Eases Pain

If you suffer from chronic pain in your joints or muscles, you may want to consider adding a cup of ginger tea into your routine. Ginger has been shown to alleviate inflammation, reduce muscle and joint pain, and even decrease the severity of menstrual cramps.

One study published in Arthritis and Rheumatism showed that ginger extract was able to significantly reduce knee pain caused by osteoarthritis. In the study, 261 patients with osteoarthritis of the knee were divided into a randomized, double-blind, placebo-controlled, multicenter, parallel-group, with one getting ginger extract and the other the control. After six weeks, “the percentage of responders experiencing a reduction in knee pain on standing was superior in the ginger extract group compared with the control group.”

Another study from Georgia College and State University’s Department of Kinesiology in 2010 found that ginger decreased exercise-induced muscle pain. Further, research conducted by the Herbal Research Center at Shahed University in Iran also found that taking ginger root extract for five days significantly reduced menstrual pain severity compared to a placebo.

5. Increases Weight Loss

Looking to shed a few pounds? Try starting your day with a warm cup of ginger tea to kick up fat burning and help lose weight fast.

A 2017 review looked at 27 articles and found that ginger may be able to aid in weight loss by increasing fat breakdown, blocking fat absorption and suppressing appetite.

Another study published in the European Journal of Nutrition also found that hot tea consumption was associated with a lower waist circumference and decreased body mass index. These are just a couple ways ginger tea benefits weight loss.

6. Supports Digestive Health

Some studies have found that ginger can help promote proper digestion by preventing common conditions like indigestion and stomach ulcers.

One study out of Taiwan showed that taking ginger capsules improved gastric motility and actually doubled the speed of stomach emptying to help prevent dyspepsia, or indigestion. Meanwhile, an animal study in 2011 reported that ginger powder protected against the formation of aspirin-induced stomach ulcers in rats.

7. Promotes Blood Sugar Control

Diabetes is a growing health concern around the globe. In fact, according to a 2017 review published by Population Health Management, the prevalence of diabetes is expected to increase by 54 percent between 2015 and 2030.

Ginger tea may be beneficial when it comes to maintaining normal blood sugar levels. A study in Iran supplemented 22 participants with ginger daily and found that it led to decreased fasting blood sugar and better long-term blood sugar control.

Another study in 2014 showed that ginger powder improved blood sugar as well as insulin resistance in people with diabetes.

8. Keeps Cholesterol in Check

High cholesterol can build up in the blood, clogging blood vessels and increasing your risk of heart disease. Some studies have found that ginger may lower cholesterol levels to help protect the health of your heart.

An animal study conducted by the Department of Pharmacognosy and Medical Plants at Damascus University in Syria in 2013, for example, showed that ginger extract reduced total and bad LDL cholesterol with nearly the same effectiveness as a common medication used to lower cholesterol in rats.

Plus, another study published in the Saudi Medical Journal found that ginger significantly decreased triglycerides, total cholesterol and bad LDL cholesterol compared to a placebo.

How to Make Ginger Tea

Ginger tea is surprisingly easy to make. First, it’s important to use ginger root rather than ginger powder, as it contains more active and therapeutic compounds. Look for fresh ginger root that has a thin, shiny skin that can easily be scraped with your fingernail.

Simply wash about a two-inch knob of ginger root and slice finely. No need to peel but make sure all dirt is cleaned off.

Add ginger slices to around three cups of boiling water and boil for 10 to 20 minutes, know that boiling it longer will make the tea even stronger.

Remove the pot from the stove and strain the tea into a couple of mugs. Add fresh lemon juice from half a squeezed lemon along with one-fourth teaspoon of turmeric.

Optionally, add raw honey or maple syrup if you desire some sweetness. You can also add a pinch of  cayenne pepper or a cinnamon stick for an extra kick.

Store any extra in the refrigerator for one to two days. Drink one to three cups daily to maximize the health benefits.

Depending on why you’re consuming fresh ginger tea, you may want to add other optional ingredients that support detoxification and your immune system. Here’s a bit about several “synergistic” ingredients that make great additions to fresh ginger tea:

• Turmeric — Provides the active compound called curcumin, which has demonstrated healthy inflammation support and antioxidant effects. May help to improve digestive processes and is also considered a warming spice, supporting your metabolism.
• Lemon juice — Helps “trick” the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract. May also help reduce indigestion and bloating.
• Raw honey — This is a nutrient-dense, natural sweetener that provides you with enzymes and antioxidants that have been shown to support immune function.
• Cayenne pepper — Contains the chemical called capsaicin, which has circulation-boosting abilities and the power to support digestion. It may help stimulate release of enzymes which can help to curb an upset stomach, loss and appetite and cramps.

Nutrition Facts

In addition to providing us with powerful phytonutrients, ginger root also contains small amounts of potassium, copper, manganese, magnesium and vitamin C.

One serving of fresh ginger tea (about one cup) made using the recipe above with raw honey contains roughly the following:

• 40 calories
• nearly 0 grams protein, fiber and fat
• 8 grams sugar
• 9 grams carbohydrates

Curious about other ways to use ginger root once you’ve purchased it? It can be eaten fresh or ground, juiced or infused into your favorite beverages. Try using it to make a homemade cough syrup with peppermint, or add a few tablespoons to a relaxing hot bath with lavender oil. You can also make ginger water or even ginger shots.

With it’s sharp, peppery flavor, you can also use it in stir-fried, smoothies, soups, or vegetable juices for an extra bit of flavor and to increase the nutrient content.

Risks and Side Effects

Although uncommon, some people may have an allergy to ginger. If you experience any food allergy symptoms, such as hives, itching or swelling, after drinking ginger tea, discontinue use immediately and talk to your doctor.

Additionally, ginger tea has been associated with mild side effects like heartburn, diarrhea and stomach pain. If you notice any of these symptoms, decrease consumption and consult with a health care practitioner if you have any concerns.

For best results, it’s recommended to stick to one to three cups of ginger tea per day to maximize ginger tea benefits and minimize the risk of adverse side effects.

Final Thoughts

• Ginger contains gingerol, which is responsible for its antioxidant and anti-inflammatory effects — and therefore all the wonderful ginger tea benefits.
• Brewing your own ginger tea at home using fresh ginger is a simple way to take advantage of the many health benefits of ginger.
• Ginger tea benefits include reduced nausea, improved immunity, better brain and digestive health, lower cholesterol and blood sugar levels, pain relief, and increased weight loss.
• Use the ginger tea recipe below to make your own. Stick to one to three cups of ginger tea daily, and couple it with a nutritious diet and active lifestyle to enhance your health even more.

Ginger Tea Recipe

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• Author: Rachael Link, RD
• Total Time: 22 minutes
• Yield: 2
• Diet: Vegan

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Description

If you’ve never made homemade herbal tea at home before, it might seem intimidating, but it’s in fact really easy to steep ginger in hot water in order to release its therapeutic compounds.

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Ingredients

• 3 cups hot water
• one 2-inch knob of fresh ginger root
• fresh lemon juice from 1/2 of a lemon
• ¼ teaspoon turmeric
• 1 tablespoon raw honey or pure maple syrup (optional)
• pinch of cayenne pepper or a cinnamon stick (optional)

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Instructions

1. Wash a 2-inch knob of fresh ginger root and cut it into very thin slices. Peeling isn’t necessary, but you’ll want to scrub off any visible dirt.
2. Add the ginger slices to hot water and boil for 10-20 minutes, depending on how strong you want it to be.
3. Remove from the heat, strain by pouring the tea through a fine sieve to catch all of the ginger. Discard the ginger pieces and add in your choice of lemon, turmeric, raw honey/maple syrup or cayenne to enhance the flavor and beneficial effects. (If using turmeric root, cut it into thin slices and simmer with the ginger.)
4. You can enjoy your fresh ginger tea either hot or cold based. Store any extra in the refrigerator for 1–2 days. Drink one to three cups daily to maximize the health benefits.

• Prep Time: 2 min
• Cook Time: 20 min
• Category: Beverages
• Method: Stovetop
• Cuisine: Chinese

Keywords: ginger tea recipe, how to make ginger tea

The post Ginger Tea Recipe, Plus 8 Major Benefits appeared first on Dr. Axe.

Taking one a day (or a few a week) can aid your overall health and ability to fight infections, moodiness and more.

What Are Ginger Shots?

Ginger shots are made with a combination of immune-boosting, antioxidant and anti-inflammatory ingredients with ginger root playing the star role. You can find them at healthy cafes or speciality stores, or you can make them yourself at home. The ingredients will vary depending on the recipe, but citrus juice, cayenne and turmeric are most commonly used.

Ginger shots can be taken daily or several times per week to support immune system function and have become increasingly popular as a natural preventative tool during cold and flu season. The same can be said of ginger water, an increasingly popular beverage, and ginger tea.

Benefits

The benefits of ginger shots come from its combination of impressive ingredients. Together, they make for an antioxidant, anti-inflammatory, nutrient-rich powerhouse. Here’s a rundown of the benefits:

• Fights free radical damage
• Boosts immune system health
• Fights inflammation and infections
• Aids digestion
• Lowers cholesterol
• Supports heart health
• Promotes detoxification
• Boosts skin health
• Aids weight loss
• Improves mood and energy levels
• Supports hydration
• Balances blood sugar levels

Ingredients

1. Ginger Root

Ginger root has been used across the globe for centuries because of its medicinal properties. Of the many ginger health benefits, perhaps the most impressive and well-researched are the ability to reduce inflammation, improve brain function, promote healthy digestion and regulate blood sugar levels.

2. Turmeric Root

Turmeric is rich in polyphenols, called curcuminoids, that have powerful antioxidant and anti-inflammatory effects. It has also shown to help relieve depression and anxiety, boost skin health and reduce pain.

3. Cayenne Pepper

Cayenne pepper provides vitamin C, E and B6, along with potassium, manganese and flavonoids. It’s a natural aid for digestion, helps to relieve pain, supports detoxification, reduces congestion and aids weight loss. Research indicates that capsaicin, a major compound in cayenne, helps to boost your metabolic rate modestly.

4. Lemon Juice

Lemon juice is a good source of vitamin C, which has proven to improve immune system health, and reduce the duration and severity of respiratory infections. Lemon juice also improves skin health by preventing oxidative damage and helps increase iron absorption.

5. Apple Cider Vinegar

Apple cider vinegar promotes detoxification and increases satiety, thereby aiding weight loss. Research shows that it also helps to regulate blood sugar levels and improve insulin sensitivity, while lowering cholesterol levels.

6. Coconut Water

Coconut water is high in potassium and serves as a healthy electrolyte replacement. It’s hydrating, may help to lower LDL cholesterol and blood pressure, and promotes natural detoxification.

How to Make Ginger Shots

The first step to making ginger shots is to prep your ingredients. If you’re using ginger or turmeric root, wash it throughly and chop it into small pieces. You can put the roots into a juicer, if you have one, and then add the juice to the other ingredients in a blender.

If you don’t have a juicer at home (or just don’t feel like using one), all of the ingredients can be blended and then you’ll use a fine-mesh sieve to remove the pulp.

That’s it! Easy peasy, and you’ll have a pitcher of ginger shots ready to drink for the week. Simply store them in an airtight glass (or smaller individual glasses) for up to one week.

Optional Additions

Want to add in an extra punch of sweetness, hydration or nutrients to your ginger shots? Try some of these optional additions:

• Natural sweetener — If you prefer a sweet flavor in your shot, add a natural sweetener like raw honey, stevia or maple syrup. Start with a small amount and increase as needed. Remember that if you’re going to take a ginger shot every day, you want to avoid making them too high in calories, so a small addition of sweetness is the way to go.
• Black pepper — Black pepper supports the absorption of turmeric and promotes an even greater anti-inflammatory effect. Add a pinch of black pepper to your recipe for that extra kick of pain-relieving effects.
• Fresh orange or pineapple juice — The taste of ginger isn’t for everyone, so adding in fresh juice from orange or pineapple can help to minimize the taste, while providing additional micronutrients, including vitamin C.
• Sparkling water — You can turn your shot into a longer-lasting beverage by adding sparkling water (after blending). Simply pour your shot into a glass with ice, add in your desired amount of sparking water and stir.

Storage Instructions

Ginger shots will be best served fresh, but they can be stored in the refrigerator for up to a week. Store the liquid in an air-tight container, but keep in mind that the longer it sits, the less potent it will be.

To store ginger shots for a longer period of time, store them in the freezer for 2–3 months. This will work best when you use an ice cube tray to freeze shots individually. Then let them melt naturally a few hours before consumption or blend them again with a little water.

How to Serve

Ginger shots can be served in small glasses or consumed in 1–2 swigs. You can also serve them over ice and sparkling water to make a mocktail or add a shot to your favorite fresh juice or smoothie recipe. There’s no wrong way to do it!

Precautions and Side Effects

With any new natural health remedy, it’s best to go slow with ginger shots. Start with one shot every other day and increase to once daily if you’re tolerating them well. Do not exceed one shot per day.

People who are allergic to ginger (or any other ingredient in the recipe) should not consume ginger shots.

For people on blood thinners, taking ginger shots regularly is not recommended. People on blood sugar medications should also stick to consuming ginger in only small amounts because the root may reduce blood sugar levels.

Ginger Shots Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 min
• Yield: 5 shots
• Diet: Vegan

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Description

Ginger shots can be found at healthy cafes or speciality stores, but you can make them yourself at home. The ingredients will vary depending on the recipe, but citrus juice, cayenne and turmeric are most commonly used. Here’s a great standard ginger shots recipe.

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Ingredients

• ½ cup fresh ginger root, washed and chopped
• 2 tablespoons chopped turmeric root (or 1/2 teaspoon turmeric powder)
• ¼ teaspoon cayenne pepper
• ¼ cup fresh lemon juice
• ½ cup apple cider vinegar
• ½ cup coconut water

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Instructions

1. Add all ingredients to a blender and blend until smooth.
2. Pour the mixture over a fine-mesh sieve into a small pitcher.
3. Divide juice into smaller glasses for storage in the refrigerator or ice cubes for storage in the freezer.

Notes

• You can make a large batch of ginger shots by doubling or tripling this recipe, and then freeze servings in an ice cube tray. They will last 2–3 months.
• Add a natural sweetener if desired, such as stevia, raw honey or maple syrup.
• Consider adding a pinch of black pepper for an even greater anti-inflammatory effect.
• If this drink is too bitter for your taste, consider substituting fresh orange or pineapple juice for the lemon. It’ll retain the levels of vitamin C but add more fruit sugar.
• Turn your shot into a longer-lasting beverage by adding sparkling water after blending.

• Prep Time: 10 min
• Category: Beverages
• Method: Blender/juicer
• Cuisine: American

Nutrition

• Serving Size: 2 oz
• Calories: 13
• Sugar: 0.8g
• Sodium: 17mg
• Fat: 0.1g
• Carbohydrates: 2.5g
• Fiber: 0.4g
• Protein: 0.3g

Keywords: ginger shots recipe, how to make ginger shots

The post Benefits of Ginger Shots (and the Perfect Recipe) appeared first on Dr. Axe.

That’s exactly why I drink this green tea latte made with antioxidant-rich matcha. And what makes this latte even more beneficial is the scoop of collagen protein. If you’re still asking yourself “what is collagen?,” then try this green tea latte and notice the benefits. Collagen protein improves the health of your skin, hair, bones, muscles, liver and heart. Not only is this green tea latte a delicious treat, it works to boost your energy levels and promote overall well-being, too!

The No. 1 Anti-Aging Drink

Green tea is the No. 1 anti-aging drink because it’s packed with flavonoid, polyphenol and catechin antioxidants. Drinking green tea regularly promotes better health and longevity because it works to reduce inflammation and oxidative stress that leads to so many health issues.

Research shows that the benefits of green tea include its ability to boost heart health by lowering blood pressure and cholesterol levels, prevent memory loss and brain cell damage, prevent insulin resistance, promote bone health and protect your vision.

Matcha is a concentrated form of green tea, so you’re getting all of the powerful nutrients in just one scoop of high-quality, ceremonial-grade matcha. Matcha is the best food source of catechin antioxidants, so adding a scoop to this green tea latte is a simple way to help prevent and relieve a number of major health concerns.

Nutrition Facts

One green tea latte made using this recipe contains roughly the following:

• 290 calories
• 3.9 grams carbohydrates
• 11.6 grams protein
• 32 grams fat
• 4.6 micrograms vitamin B12 (194 percent DV)
• 0.8 milligrams vitamin B2 (77 percent DV)
• 714 milligrams calcium (71 percent DV)
• 10 milligrams vitamin E (68 percent DV)
• 866 IUs vitamin A (37 percent DV)
• 2.7 milligrams zinc (34 percent DV)
• 0.49 milligrams manganese (28 percent DV)
• 0.24 milligrams copper (28 percent DV)
• 15 milligrams vitamin C (21 percent DV)
• 150 milligrams phosphorus (21 percent DV)
• 296 milligrams sodium (20 percent DV)
• 57 milligrams magnesium (18 percent DV)
• 0.12 milligrams thiamin (11 percent DV)

Along with matcha green tea, here’s a quick glance at some of the other top health benefits of the ingredients in this green tea latte:

• Coconut oil: Coconut oil benefits come from its medium-chain fatty acids that serve as a perfect source of energy, are easier to digest and aren’t stored as fat as quickly or as easily as other types of fats. Studies indicate that coconut oil can help to prevent heart disease, protect your liver, reduce inflammation and boost your immune system.
• Coconut butter: Coconut butter is ground-up coconut meat that has a buttery consistency. Coconut butter is about 60 percent oil, while coconut oil is 100 percent, so they are a little different. Unlike coconut oil, coconut butter contains fiber, which is important for controlling blood sugar levels and regulating digestion.
• Coconut milk: Coconut milk is free from dairy, lactose, nuts, grains and soy, so it’s the perfect choice for plant-based eaters. Plus, coconut milk nutrition includes manganese, magnesium, iron and potassium. Just like coconut oil, coconut milk helps to improve heart health, build muscle, prevent fatigue and boost weight loss.
• Collagen protein: Collagen is found in your muscles, skin, bones, blood vessels and digestive system. It reduces joint pain and degeneration, promotes the health of your skin, hair, nails and teeth, and improves the health of your liver and heart. Your body’s collagen production naturally slows down with age, so adding collagen protein to your smoothies or recipes like this green tea latte can help keep these bodily systems running properly.

This matcha latte is friendly for almond any diet, including keto, Paleo, vegan and more.

How to Make This Green Tea Latte

The first step to preparing this green tea latte is warming 1½ cups of either reduced fat coconut milk or unsweetened almond milk in a small pot or tea kettle.

Next, add the warm milk, coconut oil and coconut butter to a blender.

Then add in the ceremonial-grade matcha and 1 scoop of collagen protein. When choosing matcha at the grocery store or online, opt for an organic, GMO-free option. You also want the only ingredient on the label to be matcha — with no added sugars.

If you’d like to add a little sweetness to your latte, try using 1–2 teaspoons of maple syrup.

Now all of your ingredients are added and you’re ready to blend. Blend on high until your mixture is well-combined.

You’ll notice that the coconut or almond milk gets nice and frothy, and you won’t even notice that this latte is completely dairy-free. I like to top my latte with a little cinnamon, which adds to its antioxidant properties.

Enjoy your healthy green tea latte!

Matcha Green Tea Latte

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 1
• Diet: Vegan

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This green tea latte is made with antioxidant-rich matcha, healthy fats from coconut and a collagen protein for your skin and joints. It’ll become a regular in your morning rotation!

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Ingredients

• 1½ cups coconut milk (reduced fat) or unsweetened almond milk
• 1 teaspoon ceremonial-grade matcha
• 1 scoop collagen powder
• 1 teaspoon coconut oil
• 2 teaspoons coconut butter
• 1–2 teaspoons maple syrup (optional)

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Instructions

1. In a tea kettle or small pot, warm the milk.
2. In a blender, add the milk and all the other ingredients.
3. Blend on high until well-combined.
4. Top with cinnamon, serve and enjoy!

• Prep Time: 5 min
• Category: Beverages
• Method: Blender
• Cuisine: Japanese

Nutrition

• Serving Size: 12 ounces
• Calories: 290
• Sugar: 0g
• Sodium: 15mg
• Fat: 32g
• Saturated Fat: 28.3g
• Unsaturated Fat: 1.8g
• Trans Fat: 0g
• Carbohydrates: 3.9g
• Fiber: 0.2g
• Protein: 11.6g
• Cholesterol: 0mg

Keywords: matcha green tea latte, green tea latte, matcha latte

The post Matcha Latte: the Ultimate Anti-Aging Drink appeared first on Dr. Axe.

Start your day or treat yourself after a workout with this Pineapple Smoothie with Cilantro. Pineapple and cilantro aid digestion, and nutritious coconut milk and coconut water provide immediate energy due to their medium-chain fatty acid content. MCFAs can be used by your body right when you consume them, so they’re always great for breakfast or a post-workout snack.

Cilantro, which you might think of as a savory ingredient, pairs with pineapple beautifully and gives this smoothie a clean, fresh flavor. The benefits of cilantro and chlorella are numerous, not the least of which they help detox your body of heavy metals and protect against cancer. Basically, there’s not one ingredient here that isn’t pulling its weight to feed your body well.

How to Make a Pineapple Smoothie

Start by gathering your smoothie ingredients: coconut milk, the juice of a lime, frozen pineapple and fresh cilantro. Don’t forget the chlorella powder and coconut water (yes, the right kind of coconut water is good for you).

The chlorella is optional in this smoothie, but you’ll get so many proven benefits from it. Be sure to look for broken cell wall chlorella, as this makes all that green goodness completely absorbable by your body. On to the blender!

Add everything to the blender and add one cup of coconut water. Start blending on low speed and gradually increase to high speed until you get a uniform blend. Does it look a little thick for your liking? Add a little more coconut water, blend again, and see if that’s better.

Mmm… this Pineapple Smoothie with Cilantro looks green, but it tastes sweet, refreshing and tangy with just that hint of creaminess. Split it with your breakfast buddy or workout partner, or have one glass now and save the rest for later (up to 24 hours). Your taste buds will rejoice and your cells will too!

Similar Recipes

Looking for more fruit smoothie recipes? Here are some to try:

• Strawberry Kiwi Smoothie Recipe
• Berry Chia Seed Smoothie Bowl
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Raspberry Smoothie Recipe
• Pineapple Smoothie with Cilantro Recipe
• Berry Smoothie Recipe

Print

Pineapple Smoothie with Cilantro

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 2
• Diet: Gluten Free

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This energizing and refreshing pineapple smoothie will get your day off on the right foot. Pineapple and cilantro aid digestion, and coconut milk and coconut water provide immediate energy due to their medium-chain fatty acid content.

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Ingredients

• ½ cup coconut milk
• 1 cup coconut water
• juice of 1 lime
• 3 cups frozen pineapple
• ½ bunch fresh cilantro
• ½ teaspoon chlorella powder (optional)
• 1 scoop collagen protein powder (optional)

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Instructions

1. Combine all the ingredients in a high-powered blender. Blend until smooth, adding more coconut water as needed for desired thickness.
2. Enjoy immediately or store in a sealed container in the refrigerator for up to 24 hours.

• Prep Time: 5 min
• Category: Beverages
• Method: Blending
• Cuisine: Tropical

Nutrition

• Serving Size: 1 serving (8oz)
• Calories: 279
• Sugar: 26g
• Sodium: 140mg
• Fat: 14.9g
• Saturated Fat: 12.9g
• Unsaturated Fat: 0.8g
• Trans Fat: 0g
• Carbohydrates: 39g
• Fiber: 6.3g
• Protein: 3.8g
• Cholesterol: 0mg

Keywords: pineapple smoothie recipe

The post Refreshing Pineapple Smoothie with Cilantro appeared first on Dr. Axe.

It also follows the Ayurvedic principles and uses ingredients that are partially cooked in order to help create “digestive fire” and “enhance immunity, happiness, and strength.”

Detoxifying Ingredients

Carrots: Loaded with beta carotene, it’s crucial for improving immunity in the body, protecting skin and eye health, and fighting free radical damage that can cause various forms of chronic diseases, such as cancer and heart disease.

Eating cooked carrots in addition to raw types used in carrot juice is also important, as some research has found that cooked may have higher antioxidant activity than raw.

Apple: Apple nutrition benefits include the ability to improve your digestion, thanks to being one of best high-fiber foods. Apples are also a top source of pectin, a soluble, gelatinous polysaccharide that binds to cholesterol in the gastrointestinal tract and slows glucose absorption.

In Ayurvedic medicine, stewed/cooked apples are recommended to prevent constipation. Apples are considered helpful for balancing Kapha energy. In other words, they help relieve sluggishness, weight gain, blocked sinuses, allergies and colds.

Spinach: Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-rich foods in existence.

Matcha green tea: Unlike other types of tea, matcha contains the entire tea leaves, providing a more concentrated source of nutrients. It also has a strong, distinct flavor, which many compare to spinach or wheat grass.

The secret behind matcha’s super strength is found in its polyphenol compounds called catechins, which are a type of antioxidant found in superfoods like green tea, cocoa and apples.

Valued for being more catechin-dense than most foods, the health benefits of matcha generally arrive for those who regularly drink it. Potential benefits range from improved heart health to lower blood sugar levels, increased weight loss and beyond.

The above is an adapted excerpt from my new book “Ancient Remedies: Secrets to Healing with Herbs, Essential Oils, CBD, and the Most Powerful Natural Medicine in History“ (Little, Brown Spark)

Detox Smoothie Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 1
• Diet: Vegan

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Feeling bloated and just plain unhealthy? Then try my Detox Smoothie recipe that I concocted for my recent book Ancient Remedies.

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Ingredients

• ½ cup steamed carrots
• ½ apple, steamed
• 12 ounces water
• handful of spinach
• 1 tablespoon matcha green tea powder
• 3–4 ice cubes

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Instructions

1. Steam carrots and apple for 10 minutes. Rinse with cold water to cool down.
2. Combine all ingredients in a high-speed blender.
3. Blend until smooth, adding water to make less thick if desired.

Notes

For other detoxifying drinks, try my ginger shots and my secret detox drink!

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Beverages
• Method: Steaming
• Cuisine: American

Nutrition

• Serving Size: 1 glass
• Calories: 73
• Sugar: 12.1g
• Sodium: 58mg
• Fat: 0.3g
• Carbohydrates: 18.4g
• Fiber: 4.1g
• Protein: 1.2g

Keywords: detox shake recipe, detox green shake, detox green smoothie

The post Detox Smoothie Recipe appeared first on Dr. Axe.

Do you know there are many black tea benefits? In many Asian countries, black tea is consumed daily, in both hot and cold forms. My Thai iced tea, which is made with black tea, orange blossom tea, antioxidant spices and coconut milk, is good for you because it contains healthy fats, can give you energy and may even help to reduce inflammation.

Plus, it’s super satisfying and can serve as a nice treat or pick-me-up after a long day.

What Is Thai Iced Tea?

In Thailand, Thai iced tea is often served at coffee shops, street carts and restaurants. Traditionally, the tea is made with black tea, condensed milk and crushed ice. Sometimes it’s spiced with star anise, which has a sweet, licorice-like flavor, and orange blossom water, but over the years, Thai iced tea recipes have been influenced by Western culture and have begun to incorporate sweeteners and even food coloring to give it that vibrant orange color that consumers have come to expect.

In my Thai iced tea recipe, I’m taking it back to the traditional way of preparing the beverage, in that it’s made with natural ingredients and no artificial sweeteners.

I also added my own little twist by using coconut milk as the creamer instead of condensed milk. Why? Because coconut milk is loaded with healthy fats, like lauric acid, and it’s a great option for anyone who suffers from food allergy symptoms, as it’s free from daily, soy, nuts and grains.

Plus, coconut milk has a delicious, creamy and rich flavor that goes perfectly with the spices used to make Thai iced tea.

In addition to the black tea and coconut milk used in this recipe, I also use star anise, whole cloves, cardamom, vanilla extract and orange blossom tea (or orange zest).

It’s actually the star anise and cloves that give Thai iced tea its signature orange color, although commercial and Westernized versions of the tea are made with artificial food coloring. This more natural recipe goes back to the traditional way of preparing the beverage. If you want your tea to be a more vibrant orange, try adding a tablespoon of cold-pressed carrot juice to each cup.

When it comes to the amount of caffeine in Thai iced tea, the number varies. The caffeine content of black tea is considered moderate, with about 42 milligrams of caffeine in eight ounces. If you use caffeinated orange blossom tea bags to make your tea, you’re adding more caffeine. But you can find both black tea and orange blossom tea in decaffeinated forms if you’re concerned about having too much caffeine.

I know you are going to love this Thai iced tea recipe because it’s rich in flavor and will give you a nice pick-me-up too. Plus, it only takes about 15 minutes to prepare. So give it a try and let me know what you think!

Nutrition Facts

One serving of my Thai iced tea made using this recipe contains roughly the following:

• 104 calories
• 1 gram protein
• 7 grams fat
• 10 grams carbohydrates
• 1 gram fiber
• 7 grams sugar
• 1.3 milligrams manganese (76 percent DV)
• 0.16 milligrams vitamin B2 (15 percent DV)
• 0.11 milligrams copper (12 percent DV)

How to Make Thai Iced Tea

When I’m making Thai iced tea for myself and my wife, Chelsea, I like to use a large cup or pitcher with a slanted edge, which makes it easy to pour, and I can store any extra in the fridge.

Start by adding one cup of hot, boiled water, two organic black tea bags and two organic orange blossom tea bags (or one teaspoon of orange zest) to your pitcher. If you want to add a little extra sweetness, add in one tablespoon of maple syrup, too.

Then add in 4 whole cloves, 2 star anise, ½ teaspoon of vanilla extract and 1 teaspoon of cardamom. Stir the ingredients and let your tea steep for about 8–10 minutes.

Now, it’s time to add ½ cup of cold water to your Thai iced tea.

Next, I pour my tea through a mesh strainer or use a slotted spoon to take out the tea bags, star anise and cloves.

Once your tea has been strained, fill two tall glasses to the brim with ice … and pour your tea evenly between the two.

Your final step is to top each glass with coconut milk and give your tea a final stir.

Your final step is to top each glass with coconut milk and give your tea a final stir. And that’s it. Your Thai iced tea is ready to enjoy!

What to serve with this Thai iced tea? Try these delicious Thai recipes:

• Thai Coconut Soup
• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Curry 
• Thai Chili Sauce
• Thai Spring Rolls
• Thai Chicken Stir Fry

Thai Iced Tea Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 min
• Yield: 2
• Diet: Vegan

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Thai iced tea is like chai tea in that both beverages are made with black tea and spices like clove and cardamom. But iced Thai tea has a unique orange color and a creamy base, which I get from using coconut milk. It’s super satisfying and can serve as a nice treat or pick-me-up after a long day.

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Ingredients

• 1 cup hot, boiled water
• ½ cup cold water
• 4 cloves, whole
• ½ teaspoon vanilla extract
• 1 teaspoon cardamom
• 2 star anise
• 2 organic black tea bags
• 2 organic orange blossom tea bags or 1 teaspoon orange zest
• ¼ cup coconut milk
• 1 tablespoon maple syrup (optional)

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Instructions

1. In a large cup with a slanted edge for pouring, combine all ingredients except for the cold water and coconut milk.
2. Stir ingredients and steep tea for 8–10 minutes.
3. Add ½ cup of cold water.
4. Fill two tall glasses to the brim with ice.
5. Using a small mesh strainer, pour tea evenly between two glasses.
6. Top each glass with coconut milk, stir and serve.

• Prep Time: 5 min
• Category: Beverages
• Method: Mixing
• Cuisine: Thai

Nutrition

• Serving Size: 8 ounces
• Calories: 104
• Sugar: 7g
• Sodium: 0mg
• Fat: 7g
• Saturated Fat: 5.3g
• Unsaturated Fat: 0.4g
• Carbohydrates: 10g
• Fiber: 0.3g
• Protein: 0.7g
• Cholesterol: 0mg

Keywords: thai milk tea, thai iced tea, thai tea recipe

The post Thai Iced Tea Recipe appeared first on Dr. Axe.

Making this homemade recipe is one of the best ways you can reap all of the awesome beef bone broth benefits. Plus, making beef bone broth is a lot easier than you might think and is far healthier than store-bought versions. I hope you try making this delicious and nourishing beef bone broth recipe today.

What Is Bone Broth Good for?

Bone broths have been staples of traditional diets around the world for centuries. What are the benefits of bone broth? Not only are they both flavor- and nutrient-dense, they’re also easy to digest and able to boost internal healing thanks to key components like gelatin, which research shows can help support intestinal health and integrity.

In addition to gelatin and collagen, the long simmering of the beef bones and ligaments also releases beneficial amino acids like proline, glycine and glutamine. These amino acids are key to metabolic processes, including the support of bone mineral density, muscle tissue creation and repair. Glycine, in particular, protects against muscle wasting.

In case you were wondering, the benefits of beef bone broth and chicken bone broth are very similar, so you really can’t go wrong choosing either one!

What is the difference between bone broth and stock? They’re usually very similar or even exactly the same in terms of ingredients, but bone broths are typically cooked significantly longer than stocks. Broth is cooked for an even shorter time span than stock. So if you have to choose between the two, opt for bone broth every time.

Are you wondering: Can I drink bone broth on a fast? You certainly can. In fact, I’m a huge fan of periodically doing a bone broth fast.

Beef Bone Broth Recipes

People are sometimes at a loss for the best way to consume bone broth on a daily basis. Do you just drink bone broth? You certainly can, but there are so many ways you can use bone broth. Whether you choose chicken or beef bone broth, the options are pretty endless.

But wait, which is better: chicken bone broth or beef bone broth? That mainly comes down to personal taste preference. Choosing between the two can also be based on what goes better with a recipe.

Some recipes like Vietnamese pho or beef bone vegetable soup are clearly best with a beef bone broth. For other dishes like Baked Chile Relleno Casserole or Slow Cooker Chicken Gumbo, chicken bone broth is the perfect addition.

Here are some other mouthwatering ways to use beef bone broth:

• Slow Cooker Beef Stew Recipe
• Onion Soup Recipe
• Bone Broth-Braised Short Ribs Recipe with Garlic and Thyme

Nutrition Facts

If you use all organic ingredients, you’ll be making a delicious organic beef bone broth recipe. It’s especially important to opt for organic bones to avoid factory-farmed meats. If you’re really short on time, you can always purchase high-quality bone broth from your local health food store, or try a protein powder made from bone broth.

The exact nutrition facts for beef bone broth will vary from batch to batch because it depends upon the exact ingredients you choose to use, how long you cook the broth for, how much fat you skim off the top, etc.

In general, homemade beef broth is low in calories and fat, contains a notable amount of protein and zero grams of sugar and carbs.  The amount of sodium depends upon how much sea salt you use.

Is this a beef bone marrow broth recipe? It definitely is! I recommend opting for beef bones with marrow, which are naturally rich in collagen. To maximize beef bone broth nutrition and quality, the best bones for bone broth come from organically-raised and — in the case of beef — grass-fed animals.

How to Make Beef Bone Broth

Making beef bone broth is just as easy as making my chicken bone broth recipe. All you have to do is combine all of the ingredients in a slow cooker and let it simmer for at least 36 hours (that might require you to run three cycles on your slow cooker unless you have one that allows you to set it for 36 hours). This is truly a pretty effortless beef bone broth slow cooker recipe.

Otherwise, you can also cook on the stovetop in a large stock pot. (See below.)

Why so much more time than a chicken bone broth? It’s because the beneficial components of beef bones take longer to release.

Begin to place the ingredients in a 10-quart capacity slow cooker, starting with the beef bones. Add the veggies and remaining dry ingredients.

Add the water. For the stovetop version, bring to a boil over high heat, then reduce heat and simmer gently. For the slow cooker version, simply turn it on and set to 12 hours (be ready for two more cycles, so set your timer on your watch or in house).

For either version, skim the fat that rises to the surface occasionally. Simmer for 36 to 48 hours.

Remove from heat and allow to cool slightly. Discard all solids. Strain the remainder through a colander.

After straining, let stock cool to room temperature, cover and chill.

Place in the refrigerator and use within a week. Otherwise, you can freeze your homemade beef bone broth for up to three months.

That’s all! See, making homemade bone broth is not as hard as you’d think!

Beef Bone Broth Recipe

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• Author: Dr. Josh Axe
• Total Time: 48 hours 10 minutes
• Yield: Varies
• Diet: Gluten Free

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Making this homemade recipe is one of the best ways you can reap all of the awesome beef bone broth benefits. Plus, making beef bone broth is a lot easier than you might think and is far healthier than store-bought versions.

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Ingredients

• 4 pounds beef bones with marrow
• 4 carrots, chopped
• 4 celery stalks, chopped
• 2 medium onions, peel on, sliced in half lengthwise and quartered
• 4 garlic cloves, peel on and smashed
• ½ teaspoon sea salt
• 1 teaspoon whole peppercorns
• 2 bay leaves
• 3 sprigs fresh thyme
• 6 sprigs parsley
• ¼ cup apple cider vinegar
• 20 cups cold water

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Instructions

1. Place all ingredients in a 10 quart capacity slow cooker or large stock pot on the stove.
2. Add in water.
3. Turn on the slow cooker and prepare to cook for at least 36 hours, so that might mean 3 cycles on the standard slow cooker that has a maximum 12-hour setting (unless you can set your slow cooker for 36 hours).
4. If cooking on a stovetop, bring the large pot to a boil over high heat; reduce and simmer gently.
5. In slow cooker or pot, skim the fat that rises to the surface occasionally.
6. Simmer for 36 to 48 hours.
7. Remove from heat and allow to cool slightly.
8. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
9. Refrigerate and use within a week. Or freeze for up to 3 months.

• Prep Time: 10 min
• Cook Time: 48 hours
• Category: Soups
• Method: Stovetop, Slow Cooker
• Cuisine: American

Keywords: beef bone broth recipe

The post Beef Bone Broth Recipe appeared first on Dr. Axe.

What Is An Acai Bowl?

Acai is actually a type of berry that’s native to Central and South America, particularly Brazil. The antioxidant-rich fruit is packed with nutritional benefits, including fiber and electrolytes. In Brazil, acai bowls are sold on the beaches and at juice bars, usually blended with guarana and topped with fruit. In Brazil, Amazonian tribes like the Caboclo have been eating acai for hundreds of years, but it’s only recently that the trend has caught up to the west, and we’re lucky it has!

Acai bowls are the ultimate healthy breakfast when you’re craving something a little sweet. They’re easy to make, delicious to eat and can be packed with as much goodness as you like. One of the reasons acai was slow to reach this part of the world is that the fruit doesn’t last long; Acai berries perish soon after they’re picked, making them nearly impossible to export from Brazil as a whole fruit.

Wondering where to buy acai? Instead, here in the States, you’ll likely find frozen acai berry puree in the freezer section of your local health food store and large supermarkets.

Types of Acai Bowls

Now, there are endless combinations of acai bowl recipes and toppings, but for all of them, the acai berry puree will make up the base. The trick to the perfect acai bowl is getting the texture right. You want to be able to eat the bowl with a spoon, but you don’t want it to be too thick. Blending the puree with a combination of fruits and adding a splash of your preferred milk if necessary usually does the trick.

As for acai bowl toppings, the sky’s the limit! Of course, what you put on the bowl will affect the acai bowl calories. I’m a fan of adding some more texture to each spoonful through crunchy toppings, like cacao nibs, granola or seeds. If you’re feeling extra ambitious, you can even make your own grainless granola to put on top.

I think this acai bowl recipe has the right mix. We’ll keep the tropical theme going by mixing the acai puree with a mango or papaya and adding some fresh bananas and your favorite berry. Once it’s all blended, we’ll top things off with seeds, coconut and more fruit.

How to Make This Acai Bowl Recipe

Are you ready to get your acai bowl making on? Start by prepping all your fruit.

You can already tell how tasty this acai bowl recipe is going to be!

Next, add all the ingredients to the blender.

Then blend on medium-high until the mixture is thick and creamy.

Divide the mixture into two to three bowls and top with your favorite toppings, such as shredded coconut flakes, hemp seeds, pumpkin seeds, blueberries and sliced kiwi. You can also add some granola, such as my grainless granola.

Enjoy your gorgeous — and delicious — acai bowl. Interested in another smoothie bowl? Try our berry chia seed smoothie bowl.

Tropical Acai Bowl Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Vegan

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Skip the overpriced acai bowls at cafes and make your own. This tropical take on an acai bowl recipe will delight your taste buds for one of the best breakfasts ever.

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Ingredients

Bowl:

• 1 fresh mango or papaya, cubed
• 3 frozen bananas, sliced
• ½ cup frozen berries (of choice)
• 1 cup acai concentrate

Toppings:

• hemp seeds
• pumpkin seeds
• shredded coconut
• sliced kiwi
• fresh blueberries
• granola

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Instructions

1. Add all bowl ingredients to a blender, blending on med-high until thick and creamy.
2. Evenly distribute mixture into 4 bowls and top with toppings.

• Category: Breakfasts
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (272g)
• Calories: 297
• Sugar: 28.4g
• Sodium: 43mg
• Fat: 9.7g
• Saturated Fat: 4.1g
• Unsaturated Fat: 4.8g
• Trans Fat: 0g
• Carbohydrates: 52.7g
• Fiber: 7.6g
• Protein: 5.3g
• Cholesterol: 0mg

Keywords: tropical acai bowl recipe

The post Tropical Acai Bowl Recipe with Mango and Hemp Seeds appeared first on Dr. Axe.

Is raw coconut good for you? You bet. In addition to providing nutrients and its awesome taste, coconut milk nutrition contains beneficial fat called lauric acid. Lauric acid is a medium-chain fatty acid that’s easily absorbed and used by the body for energy.

Coconuts’ fatty acids are primarily saturated fats, but don’t think these raise your cholesterol levels and cause heart damage. Instead, they’re known to actually do the opposite. Coconut milk nutrition can help you lower cholesterol levels, improve blood pressure, and even prevent heart attacks or a stroke.

Look for fresh, mature coconuts in the refrigerated section of health food stores, or try using coconut meat that’s been removed from the shell already.

Just make sure to find coconuts or coconut meat that are still fresh. Also ensure it is either vacuum-sealed or opened within the past three to five days. The fresher the coconut is, the longer the coconut milk lasts.

How to Make Coconut Milk

First look for fresh coconuts and give them a good shake, making sure you can hear and feel some liquid moving around inside. That tells you they’re fresh.

You need a sturdy cleaver to crack open a coconut, but you can also use any heavy knife or a hammer you may have at home.

Bang the cleaver on the top of the coconut until you hear a crack. Then strain the coconut water out, and keep it for smoothies and other refreshing drinks. You’re left with two–three coconut pieces that have the white flesh/meat inside attached to the inedible shell. Remove the flesh either by cutting it out with a paring knife or continue to hit the back of the coconut until the meat falls off from the shell.

Rinse the coconut meat well, and chop it into small pieces. Then add your coconut meat to a blender or food processor along with about two cups of water.

Blend it into a thick liquid, and then strain it using a metal strainer or cheesecloth so you can separate the coconut pulp/meat from the coconut milk. Squeeze the coconut pulp well with your hands to get the most coconut milk to strain out.

That’s it! Keep in mind that after you make coconut milk, you can keep the leftover coconut meat to make homemade coconut flour, coconut scrubs, to make dried coconut flakes or to add to smoothies.

Coconut Milk Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 min
• Yield: 3
• Diet: Vegan

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You can make your own full-fat coconut milk at home by purchasing fresh, young coconuts. This also ensures your coconut milk is free from any artificial ingredients or preservatives.

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Ingredients

• one fresh coconut (Make sure you can hear and feel some liquid moving around inside)

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Instructions

1. With a sturdy cleaver, crack open the coconut. Bang the cleaver on the top of the coconut until you hear a crack. Be very careful by removing your other hand when using cleaver. Do NOT hold the coconut when using the cleaver unless you’re an expert.
2. Strain the coconut water out, and keep it for smoothies and other refreshing drinks.
3. With the coconut pieces left, scoop our the white flesh/meat inside. Use a paring knife or continue to hit the back of the coconut until the meat falls off from the shell.
4. Rinse the coconut meat well, and chop it into small pieces. Then add your coconut meat to a blender or food processor along with about two cups of water.
5. Blend it into a thick liquid, and then strain it using a metal strainer or cheesecloth so you can separate the coconut pulp/meat from the coconut milk.
6. Squeeze the coconut pulp well with your hands to get the most coconut milk to strain out.

Notes

After you make coconut milk, you can keep the leftover coconut meat to make homemade coconut flour, dried coconut flakes or add to smoothies.

• Category: Beverages

Nutrition

• Serving Size: 8 ounces
• Calories: 552
• Sugar: 8g
• Sodium: 36mg
• Fat: 57.2g
• Saturated Fat: 50.7g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 13.3g
• Fiber: 5.3g
• Protein: 5.5g
• Cholesterol: 0mg

Keywords: coconut milk recipe, how to make coconut milk

The post How to Make Coconut Milk appeared first on Dr. Axe.

Are the benefits of chicken bone broth from your local grocery store the same? For starters, you have no idea exactly how that broth was made. One of the keys to a health-boosting bone broth is the long cooking time (at least 24 hours), because this infuses it with all of the beneficial nutrients. Another problem with many store-bought broths and stocks is their inclusion of some of the worst ingredients and chemicals.

To reap the awesome benefits of chicken broth, you should try this easy-to-make recipe for your digestive system and more today!

What Is the Difference Between Bone Broth and Stock?

Chicken bone broth and chicken stock … are they just two different names for the same thing? Broth, bone broth and stock are similar yet notably different. Broth is typically created using meat, vegetables and herbs. Stock includes vegetables and herbs too, but it also includes animal bones which often have meat attached. While broth is only cooked for 45 minutes to two hours, stock is usually cooked for at least four to six hours.

So what is the difference between bone broth and stock? Bone broth and stock are basically the same, but the cooking time is what differentiates the two. Bone broth takes the upmost claim to flavor and nutrition fame with the inclusion of bones like stock, but it gets cooked for a much longer period of time — typically 24 hours at the least (and often significantly longer).

There’s nothing like homemade chicken bone broth, but if you don’t have the time to make it, there are high-quality protein powders made from chicken bone broth on the market today so you don’t have to miss out on chicken bone broth health benefits.

Which Is Better: Chicken Bone Broth or Beef Bone Broth?

Let’s start off by saying choosing beef bone broth vs. chicken broth is often a matter of personal preference. Some people just prefer the taste of one meat broth over another. Chicken bone broth is often described as having a lighter flavor, while beef bone broth has a richer taste.

The health benefits of beef and chicken bone broth are very similar. Both bone broths are easy for the body to digest and soothing to the digestive system. They’re also both consumed by many people to boost skin and joint health. Either broth can be used on a bone broth fast.

It can be advantageous to cook beef bone broth on the longer side of the 24 to 48 hour spectrum since beef bones are thicker than chicken bones. In general, I don’t recommend beef or chicken bone broth instant pot recipes because they’re cooked at a higher temperature for less time.

Recipe Nutrition Facts

The exact nutrition content of this chicken bone broth recipe will vary depending on a number of factors, including the exact ingredients used, the length of cooking time and how much fat is skimmed off the top. In general, chicken bone broth nutrition is low in calories, fat and carbs, which makes sense because the chicken parts and vegetables are all removed at the end.

In terms of sodium: you are in control of how much salt you put in it, but for this recipe, I recommend about a teaspoon of high-quality pink Himalayan sea salt.

There are several variations on making chicken broth (including instant pot chicken bone broth, chicken feet bone broth or a whole chicken bone broth recipe). As I indicate in this recipe, you can use various chicken parts, or you can use an entire chicken. Either way, I would not reduce the cooking time.

How to Make Chicken Bone Broth

How do you make stock from chicken bones? It’s really not hard at all! This chicken bone broth slow cooker recipe basically entails putting all of the ingredients into the slow cooker (or stock pot) and letting it cook for hours. How to make chicken broth from bones is really that easy.

By opting for organic ingredients, you can easily make this an organic chicken bone broth. I especially recommend buying organic free-range chicken to avoid hormones and antibiotics.

Your final product can be sipped on as a delicious chicken bone broth soup, or you can add it to all kinds of other recipes from soups and stews to meat and veggies and more!

Start by grabbing and preparing all of the necessary ingredients.

Then place all ingredients in a 10-quart capacity slow cooker. You can start with the chicken.

Add in the veggies. Add the water. For the stovetop version, place all into a large stock pot and bring to a boil over high heat, then reduce heat and simmer gently.

Simmer for 24–48 hours, skimming fat occasionally. This low and long cooking time increases the chicken bone broth benefits as there is lots of time for the ingredients to release their goodness into the broth.

Remove from heat and allow to cool slightly. Discard solids.

Strain remainder in a bowl through a colander. Discard any small bits that remain in the colander.

Let broth cool to room temperature, cover and chill.

Use your chicken bone broth within a week or freeze up to three months.

Chicken Bone Broth Recipe

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• Author: Dr. Josh Axe
• Total Time: 48 hours
• Yield: 20
• Diet: Gluten Free

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Bone broth is one of the most nutritious foods you can consume, including popular chicken bone broth. One of the keys to a health-boosting bone broth is the long cooking time (at least 24 hours), because this infuses it with all of the beneficial nutrients.

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Ingredients

• 4 pounds chicken necks/feet/wings (you can also use the carcass and bones from a whole chicken — do not use the meat)
• 3 carrots, chopped
• 3 celery stalks, chopped
• 2 medium onions, peel on, sliced in half lengthwise and quartered
• 4 garlic cloves, peel on and smashed
• 1 teaspoon Himalayan salt
• 1 teaspoon whole peppercorns
• 3 tablespoons apple cider vinegar
• 2 bay leaves
• 3 sprigs fresh thyme
• 5–6 sprigs parsley
• 1 teaspoon oregano
• 18–20 cups cold water

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Instructions

1. Place all ingredients in a 10-quart capacity slow cooker or large pot on stove.
2. Add in water to cover.
3. Simmer for 24–48 hours, skimming fat occasionally.
4. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
5. Use within a week or freeze up to three months.

• Prep Time: 10 min
• Cook Time: 48 hours
• Category: Beverages, Soups
• Method: Stovetop, Slow Cooker
• Cuisine: American

Nutrition

• Serving Size: 1 cup (253g)
• Calories: 41 calories
• Sugar: 0.3g
• Sodium: 286mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Protein: 0.5g
• Cholesterol: 2.5mg

Keywords: chicken bone broth recipe, how to make bone broth

The post Chicken Bone Broth Recipe appeared first on Dr. Axe.

This alkalizing juice recipe incorporates high-alkaline foods like carrot, cucumber, cabbage, kale or spinach, lime and ginger. It’s also delicious and easy to incorporate into your diet.

What Is An Alkaline Diet?

An alkaline diet is one that is intended to help balance the blood pH level of the fluids in your body, including your blood and urine.

Achieving pH balance by eating an alkaline diet can be helpful in reducing morbidity and mortality from numerous chronic diseases and ailments — such as hypertension, diabetes, arthritis, vitamin D deficiency, and low bone density.

Unfortunately, many children and adults today consume a highly acidic, high-sodium diet that’s very low in not only magnesium and potassium, but also antioxidants, fiber and essential vitamins. On top of that, the typical Western diet is high in refined fats, simple sugars, sodium and chloride.

All of these changes to the human diet have resulted in increased “metabolic acidosis,” aka suboptimal pH levels. On top of this, many are suffering from low nutrient intake and problems such as potassium and magnesium deficiency.

Alkaline Juice Ingredients

An alkaline juice recipe should, of course, contain alkaline friendly foods. Fresh fruits and vegetables promote alkalinity the most.

Some of the best choices are mushrooms, citrus, dates, raisins, spinach, grapefruit, tomatoes, avocado, summer black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, oregano, garlic, ginger, green beans, endive, cabbage, celery, red beet, watermelon, figs and ripe bananas.

Meanwhile, nearly all raw foods are on the alkaline menu, as uncooked fruits and vegetables are said to be biogenic or “life-giving.” Cooking foods depletes alkalizing minerals.

Lastly, drinks made from green vegetables and grasses in powder form are loaded with alkaline-forming foods and chlorophyll.

In this alkaline juice recipe below, you’ll note that it’s chockfull of pro-alkaline foods. Consume a few times a week, or at least once, to help your pH balance.

Alkaline Juice Recipe

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• Author: Dr. Josh Axe
• Total Time: 3 min
• Yield: 1
• Diet: Vegan

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This alkalizing juice recipe incorporates high-alkaline foods like carrot, cucumber, cabbage, kale or spinach, lime and ginger. It’s also delicious and easy to incorporate into your diet.

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Ingredients

• 1 carrot
• 1 small cucumber
• ¼ head cabbage
• 1 cup kale or spinach
• ½ lime
• 1 knob ginger

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Instructions

1. Add all ingredients to vegetable juicer. Juice into the container, then pour into a glass.
2. Stir juice together and consume immediately.
3. Don’t have a juicer? Then add ingredients plus 6 ounces of water to a power blender. Blend and strain the fiber from the juice with fine wire mesh strainer!

• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 6 oz
• Calories: 143
• Sugar: 14.5g
• Sodium: 135mg
• Fat: 1.1g
• Saturated Fat: 0.1g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 32.3g
• Fiber: 1g
• Protein: 5.4g
• Cholesterol: 0mg

Keywords: alkaline juice recipe

The post Alkaline Juice Recipe appeared first on Dr. Axe.

Most people just make the hot chocolate mix packets sold at the supermarket. And if that’s your only experience with hot chocolate, you’re in for a big surprise. This homemade hot cocoa recipe is super easy to make and contains no nasty extras like the store-bought version!

Regular Hot Chocolate vs. Homemade Hot Chocolate

You might wonder if making your own hot cocoa recipe is worth it. I’m here to tell you that it absolutely is!

For starters, a hot chocolate mix is about as far from a homemade hot cocoa recipe as you can get. The first item listed is sugar, meaning there’s more sugar than any other ingredient in this highly processed food. That means a cup of hot chocolate will give you a sugar high followed shortly by a sugar crash.

Hot chocolate mixes are also full of ingredients you should avoid, like unnamed “artificial flavors” and hydrogenated coconut oil.

How to Make Hot Cocoa

I vote for skipping the hot chocolate mix altogether and making this hot cocoa recipe instead. It’s made with creamy, heart-healthy coconut milk, so it’s dairy-free. Coconut milk deliver healthy fats and makes this drink extra satisfying, as it’ll stay with you rather than simply giving you a sugar rush.

While it’s an optional step, I also recommend a scoop of chocolate protein powder from bone broth, which can help provide some gut, joint and skin benefits. The sweet comes from nutrition-rich maple syrup. And the rest of the chocolate flavor comes from a combination of raw cacao powder and a dark chocolate bar, with at least 71 percent cacao.

In a medium pot, add in coconut milk and the dark chocolate bar. Add in the protein powder made from bone broth to the coconut milk mixture.

Next, add in cacao powder. Pour in desired amount of maple syrup.

Take the vanilla bean and slice length-wise in half. Using your fingernail or spoon, scrape out the seeds and put directly in hot cocoa mixture.

Turn heat up to medium-low and let mixture melt, giving it a stir with a wooden spoon or even better, whisk it.

Pour in two mugs and top with whipped coconut cream, if you desire. Add a dash of cinnamon to the top.

Homemade Hot Cocoa Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 2
• Diet: Low Lactose

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A hot chocolate mix is about as far from a homemade hot cocoa recipe as you can get. The first item listed is sugar! Instead, make your own with nutrition-rich coconut milk and prepare to be delighted.

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Ingredients

• one 13.5 ounce can reduced fat coconut milk
• 1.5 ounces 85% dark chocolate bar
• 1 scoop chocolate protein powder made from bone broth
• 1 tablespoon raw cacao powder
• 1 tablespoon maple syrup
• 1 vanilla bean (or 1 teaspoon vanilla extract)

Topping:

• whipped coconut cream (optional)
• dash of cinnamon

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Instructions

1. In a medium pot, add in coconut milk, dark chocolate bar, bone broth powder, raw cacao powder and maple syrup.
2. Turn heat up to medium-low and let mixture melt. Give it a whisk.
3. Take the vanilla bean and slice length-wise in half. Using your fingernail or spoon, scrape out the seeds and put directly in hot cocoa mixture.
4. Whisk together hot cocoa mixture until all is melted and well-combined.
5. Pour in two mugs and top with whipped coconut cream, if you desire. Add a dash of cinnamon to the top.
6. Serve immediately.

Notes

Where to get reduced fat coconut milk? Most supermarkets carry it, as does Trader Joe’s.

• Prep Time: 5 min
• Cook Time: 5 min
• Category: Hot Beverages
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 cup (42g)
• Calories: 420
• Sugar: 11.5g
• Sodium: 170mg
• Fat: 32.1g
• Saturated Fat: 25.5g
• Unsaturated Fat: 4.3g
• Trans Fat: 0g
• Carbohydrates: 21.3g
• Fiber: 3.3g
• Protein: 14.3g
• Cholesterol: 1mg

Keywords: hot chocolate recipe, hot cocoa recipe

The post Homemade Hot Cocoa Recipe appeared first on Dr. Axe.

The Perfect Fall to Winter Drink

What makes the perfect fall to winter drink? It’s a drink that makes you feel warm, at ease and fulfilled. It also contains warming spices, like cinnamon, cardamon, ginger and clove. That’s exactly what I added to my cranberry apple cider.

It’s made with a combination of apples, cranberries, oranges, maple syrup and these warming, antioxidant spices. It’s easy to drink, but that’s okay because it’s full of free radical-fighting antioxidants and works to improve your health.

So next time you’re looking for the perfect cold weather drink to enjoy, opt for making your own cranberry apple cider. Not only does it make you feel good in the moment, it has long-term health benefits that will keep you energized and healthy for the coming months too.

Have with a caramel apple, apple galette, apple crisp, apple fritters or apple cinnamon muffins.

Key Ingredients

Here are some of the top health benefits associated with the ingredients in this cranberry apple cider recipe:

Apples: Apple nutrition contains fiber, vitamin C, potassium and vitamin K. Apples are also an excellent source of strong antioxidants (like quercetin and catechin) that can help to fight free radical damage and signs of early aging.

Cranberries: Did you know that cranberries are packed with disease-fighting antioxidants? Like apples, eating cranberries can help to fight inflammation and reduce your risk of heart disease. Plus, cranberries can work to help prevent urinary tract infections because the antioxidants found in the fruit can change the bacteria so they don’t stick to the urinary tract.

Orange: Oranges are a great source of vitamin C, potassium, vitamin A and vitamin B6. Eating oranges or adding fresh orange juice to your water, smoothies or homemade beverages can help to strengthen your immune system, increase your energy levels, aid digestion and boost circulation.

Cinnamon: Like so many of the ingredients in this cranberry apple cider recipe, cinnamon is also packed with disease-fighting antioxidants. Consuming cinnamon (and using cinnamon oil) helps to fight infections, strengthen your immune system, reduce inflammation and even fight diabetes.

Ginger: Did you know that there are 115 different chemical components found in ginger root? Ginger has antioxidant and anti-inflammatory properties, which contributes to the many ginger health benefits that you receive when cooking and baking with ginger.

How to Make Cranberry Apple Cider

To begin preparing your cranberry apple cider, start chopping the fruit into wedges. You’ll need six Granny Smith apples, six Honeycrisp apples and two oranges.

Place the fruit wedges into a large pot and add a 10-ounce bag of fresh or frozen cranberries.

Next, add 3½ quarts of water to the pot. Now add in your spices: ½ teaspoon whole clove, 1 teaspoon ginger, ½ teaspoon cardamom and ½ teaspoon allspice.

Next, place four cinnamon sticks into the pot, ½ cup maple syrup … and one sprig of rosemary.

Now that all of your ingredients have been added to the pot, you’ll bring it to a boil and let it simmer on low for one hour.

Once time is up, with a potato masher, crush the fruit in order to release the juices. This will make your cranberry apple cider super flavorful.

After mashing the fruit, let it simmer for another hour and let it cool. Now it’s time to strain your cider.

Using a cheesecloth, strain out the fruit fibers and herbs so you only have the liquid left.

And just like that, your cranberry apple cider is ready! Store it in a sealable container and you can store it in your refrigerator for about one week.

Reheat your cider before drinking or serving it. I hope you enjoy this comforting and warming cranberry apple cider.

Cranberry Apple Cider Recipe

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• Author: Dr. Josh Axe
• Total Time: 14 minute
• Yield: 16
• Diet: Vegan

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My cranberry apple cider recipe is the perfect drink to sip on during those cold nights. It’s packed with antioxidants and serves as a great alternative for coffee, tea or hot cocoa.

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Ingredients

• 6 Granny Smith apples
• 6 Honeycrisp apples
• 2 oranges
• 10-ounce bag cranberries, fresh or frozen
• 4 cinnamon sticks
• ½ teaspoon clove, whole
• 1 teaspoon ground ginger
• ½ teaspoon cardamom
• ½ teaspoon allspice
• ½ cup maple syrup
• 1 sprig rosemary
• 3½ quarts water

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Instructions

1. Chop fruit into wedges.
2. Combine all ingredients in a large pot over high heat. Bring to a boil.
3. Simmer on low for 1 hour.
4. With a potato masher, crush the fruit to release the juices.
5. Simmer for at least one more hour. Allow to cool before straining.
6. Strain out the fruit fibers and herbs with a cheesecloth.
7. Store in a sealable container in the fridge for about 1 week.
8. Heat before serving.

• Prep Time: 10 min
• Cook Time: 2 hrs
• Category: Hot Beverages
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 6 oz.
• Calories: 119
• Sugar: 21g
• Sodium: 90mg
• Fat: 0.3g
• Carbohydrates: 30g
• Fiber: 5g
• Protein: 0.7g
• Cholesterol: 0mg

Keywords: apple cranberry cider, cranberry apple cider cocktail

The post Cranberry Apple Cider Recipe: A Great Holiday Drink! appeared first on Dr. Axe.

Apple cider and apple juice are both made from delicious apples, so is there really a difference? Though the names are often used interchangeably because there is no legal definition of apple cider, there are a few differences that make apple cider superior to the juice.

Apple cider can be prepared with apple cider vinegar. This natural ingredient helps lower cholesterol, boost your metabolism, lower blood pressure and maintain a healthy gut. Apple juice, on the other hand, is usually made with just water, so it skips those extra benefits that ACV offers.

Additionally, my spiced apple cider recipe incorporates cinnamon and cloves, which apple juice doesn’t. Not only do these warm spices add a ton of flavor, but they’re also good for you, too. Cinnamon is packed with antioxidants, fights allergies and even fights infections and viruses.

Cloves are terrific for fighting candida, or yeast, something many people are plagued with because of the amount of sugar in their diets. Plus, have you ever cooked with cinnamon and cloves? Your house will smell amazing!

Benefits of Apples

The saying “an apple a day keeps the doctor away” came about for a reason. Apples are a fantastic food. They’re full of fiber, so that you feel full longer. They’re rich in antioxidants, which help fight free radicals and oxidation. They are anti-inflammatory, so they’re great for your gut, too. And with 6–8 apples in this apple cider recipe, you’ll be enjoying your fair share!

How to Make Apple Cider

This easy apple cider recipe comes together quickly with the help of a big stockpot. Slice up the apples and oranges first. Don’t throw out the discarded bits; you can use these in my slow cooker apple butter recipe.

Add all the ingredients to the stockpot, then add water to at least 3 inches above the mixture. Bring to a boil and then cook for 3 hours on low heat.

Remove the oranges and mash the apples in the stockpot, using a potato masher.

In a cheese or nut milk bag, add in apple cider mixture over a medium mixing bowl and strain the liquids from the solids. Alternatively, use a mesh strainer and press down on the mixture to squeeze as much liquid out as possible. Either way, toss the solid mixture afterwards … or use in your compost!

You can store this homemade apple cider recipe in the refrigerator for up to three months. If you want to serve it warm, heat up in a small saucepan over low heat until it’s reached the desired temperature.

Pair with a caramel apple, apple galette, apple fritters or apple cinnamon muffins.

Apple Cider Recipe

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• Author: Dr. Josh Axe
• Total Time: 14 minute
• Yield: 20
• Diet: Vegan

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One of my favorite autumn drinks! With nutrition-rich apples in season, it’s so simple to make … and this version ups the health benefits but remains tasty as can be.

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Ingredients

• 8 apples, cored and sliced
• 1 orange, sliced
• 1 cup organic apple juice
• ¼ cup apple cider vinegar
• 1 tablespoon cinnamon
• ½ tablespoon ground clove
• 2 cinnamon sticks
• ¼ cup maple sugar
• Water, to cover by 2–3 inches

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Instructions

1. Place all ingredients in a stockpot. Cover with water so it’s two to three inches above the mixture.
2. Bring to a boil and then cook at low heat for 3 hours.
3. Remove oranges and mash the apples in the stockpot, using a potato masher.
4. In a cheese or nut milk bag, add in apple cider mixture over a medium mixing bowl and strain the liquids from the solids. Alternatively, use a mesh strainer and press down on the mixture to squeeze as much liquid out as possible. Either way, toss the solid mixture afterwards … or use in your compost!
5. Pour out a glass or two! Then store in a glass pitcher and refrigerate for up to three months.

Notes

Store in fridge. If you want to serve it warm, heat up in a small saucepan over low heat until it’s reached the desired temperature.

• Prep Time: 10 min
• Cook Time: 3 hrs
• Category: Beverages
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 6 ounces
• Calories: 55
• Sugar: 10.9g
• Sodium: 2mg
• Fat: 0.2g
• Carbohydrates: 14.4g
• Fiber: 2.2g
• Protein: 0.3g

Keywords: apple cider recipe, homemade apple cider, spiced apple cider, making apple cider

The post Apple Cider Recipe appeared first on Dr. Axe.

But wait, could anything with “latte” in the title actually be healthy? In this case, it’s a definite “yes!”  The benefits of turmeric range from improving heart health to discouraging cancer.

A turmeric latte or turmeric milk always requires two essential ingredients: turmeric and some type of milk. You’re probably wondering what other ingredients go into this healthy elixir. Well, I’m basically taking my Turmeric Tea Recipe to new heights with even more health-boosting ingredients like ashwagandha.

Compared to turmeric tea, this turmeric latte is going to have a richer, fuller flavor profile thanks to the use of almond milk or full-fat coconut milk and zero water.

The Power of Turmeric in a Hot Drink

Turmeric (Curcuma longa) is a relative of ginger and an absolute powerhouse when it comes to health. Turmeric contains a potent antioxidant called curcumin. Not only does curcumin give turmeric (and a turmeric latte) its bright color, it’s also one of the reasons why turmeric is such a healthy spice.

By consuming a turmeric latte on a regular basis, you can reap the many health benefits of turmeric. According to scientific research, turmeric may help the following health concerns: (2)

• Bacterial infections
• Cancer (including breast, colon, prostate and skin cancer)
• Eye inflammation (such as uveitis)
• Heart disease
• Indigestion
• Neurodegenerative conditions (including Alzheimer’s disease, Parkinson’s disease and multiple sclerosis)
• Osteoarthritis
• Stomach ulcers
• Ulcerative colitis
• Viral infections

I love that golden milk not only makes it easy to incorporate turmeric into your diet regularly, it’s also such a tasty hot beverage. You can have a turmeric latte in between meals as a snack, or you can have it as a post-dinner dessert. The great thing about this latte recipe is that you don’t only get the benefits of turmeric since every other ingredient in this recipe has beneficial health properties as well.

Healthy Ingredients

• almond milk or coconut milk
• turmeric
• coconut oil or ghee
• vanilla
• powdered ashwagandha
• cinnamon
• black pepper
• ginger root powder
• maple syrup

How to Make

I’m happy to say that making a turmeric latte does not require any barista training. It is truly a simple recipe that results in a deliciously flavored and seriously satisfying hot beverage. This is a latte that you can enjoy any time of day since it’s completely caffeine-free. It’s also dairy-free thanks to the use of nut milk rather than cow’s milk. Personally, I really love having it at night when I’m winding down.

Blend on high until all ingredients are mixed well. After it’s mixed, stir in the vanilla. Then, pour the blended mixture into mugs. Serve topped with powdered cinnamon.

Turmeric Latte Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 2
• Diet: Vegan

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Are you looking for a way to incorporate the many health benefits of turmeric into your daily life? If so, I have just the beverage for you. It’s a turmeric latte, often lovingly called “golden milk.”

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Ingredients

• 2 cups unsweetened almond milk or canned coconut milk (go full-fat for keto diet)
• ½ tablespoon turmeric
• 1 tablespoon coconut oil or ghee
• ½ teaspoon powdered ashwagandha
• ¼ teaspoon cinnamon
• ⅛ teaspoon black pepper
• ⅛ teaspoon ginger root powder
• ½ teaspoon vanilla
• optional: 1 teaspoon maple syrup (if keto, don’t use)

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Instructions

1. In a medium pot over medium heat, add nut milk, turmeric and coconut oil or ghee.
2. Stir until mixture is hot and ingredients are well combined.
3. Add mixture to a high-powered blender and the remaining ingredients (except for the vanilla).
4. Blend on high until mixed well. Stir in the vanilla.
5. Serve topped with cinnamon.

Notes

Compared to turmeric tea, this turmeric latte is going to have a richer, fuller flavor profile thanks to the use of almond milk or full-fat coconut milk and zero water.

• Prep Time: 5 min
• Cook Time: 5 min
• Category: Beverages
• Method: Stovetop, Blender

Nutrition

• Serving Size: 1 cup
• Calories: 113
• Sugar: 0.6
• Sodium: 2mg
• Fat: 10g
• Saturated Fat: 6.2g
• Unsaturated Fat: 3.1g
• Trans Fat: 0g
• Carbohydrates: 5g
• Fiber: 2.1g
• Protein: 1.8g
• Cholesterol: 0mg

Keywords: turmeric latte recipe, golden milk recipe

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Made from local, fresh strawberries, it’s a healthy take on the classic beverage. Sit in the shade with this homemade concoction to help cool off on a hot day.

Oh, and the best part? This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for the summer. Plus, it’s easy to make and requires only four ingredients. That’s right: four!

Key Ingredients

What is strawberry lemonade made of? As mentioned above, this strawberry lemonade recipe calls for just four simple ingredients:

• Strawberries: Strawberry nutrition is chock-full of antioxidants like vitamin C, manganese and folate, among several other vitamins and minerals. That’s why strawberries are beneficial for immunity and combating chronic diseases, such as cancer and heart disease. They also aid brain, skin and digestive health.
• Lemon juice: Made from nutrition lemons, lemon juice also supplies a decent amount of vitamin C and benefits the heart, kidneys and skin.
• Stevia: Instead of refined sugar or unhealthy sugar substitutes, stevia provides the sweetness to this strawberry lemonade without the adverse effects. In fact, high-quality stevia can actually support weight loss, along with healthy cholesterol and blood pressure levels. You can also use other healthy, natural sweeteners if stevia isn’t your preferred option.
• Water: When you really need to quench your thirst and stay hydrated, nothing quite beats a cold class of water, and the benefits of drinking water, especially during summertime, are vast — including helping with detoxification, digestion, calorie intake and more.

How to Make Strawberry Lemonade

How do you make strawberry lemonade from scratch? It couldn’t be easier!

Take your ingredients, beginning with the three cups of water and ending with the stevia, dump them into your blender and — you guessed it — blend until your lemonade is smooth and liquified.

That’s it — your blended strawberry lemonade is ready to drink and enjoy on those hot summer days and a recipe you can whip up anytime in a matter of minutes.

Homemade Strawberry Lemonade Recipe (Naturally Sweetened)

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• Author: Dr. Josh Axe
• Total Time: 2 minutes
• Yield: 4
• Diet: Gluten Free

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Description

This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for summer! It’s easy to make and requires only 4 ingredients!

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Ingredients

• 3 cups of spring or filtered water
• ½ cup organic lemon juice
• 2 cups organic strawberries, fresh or frozen
• stevia, to taste

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Instructions

1. Combine all ingredients in a blender until smooth.

Notes

• You can use a different natural sweetener in place of stevia if you prefer, such as raw honey or monk fruit.
• This recipe is easy to expand. Experiment with different fruits, such as blueberry, peach or raspberry lemonade.

• Prep Time: 2 minutes
• Cook Time: 0 minutes
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 281g
• Calories: 30
• Sugar: 4.3g
• Sodium: 8mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 8.6g
• Fiber: 1.5g
• Protein: 0.6g
• Cholesterol: 0mg

Keywords: homemade strawberry lemonade, strawberry lemonade recipe, how to make strawberry lemonade, blended strawberry lemonade,

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My keto smoothie is an easy way to get started. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious!

What Does “Going Keto” Mean?

“Going keto” means putting your body into a state of ketosis, which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose (or sugar).

On the keto diet, you are tricking your body into thinking it’s fasting by eliminating glucose that is found in carbohydrate foods. Your body begins burning fat for energy rather than carbohydrates, so after going keto, most people lose excess body fat rapidly, even when consuming lots of fats and adequate calories through their diet.

The ketogenic diet, like any other low-carb diet, works through the elimination of glucose. Our bodies normally run on glucose for energy, but once glucose is no longer available from food sources, we begin to burn stored fat for energy instead. This process will not only help you to shed those extra pounds, but it also helps to control the release of hormones like insulin, which plays a role in the development of diabetes and other health problems.

Nutrition Facts

One serving of this keto smoothie recipe using cacao powder and without toppings contains the following, including only 6.1 net carbs (total carb grams minus fiber grams):

• 394.5 calories
• 40.1 grams fat
• 11.64 grams carbohydrates
• 5.5 grams fiber
• 3.68 grams protein
• 2.52 grams sugar
• 22 milligrams sodium
• 189.5 milligrams magnesium (45.1 percent DV)
• 6.85 milligrams iron (38.1 percent DV)
• 328.5 milligrams phosphorus (26.3 percent DV)
• 2.45 milligrams vitamin E (16.3 percent DV)
• 2.49 milligrams niacin (15.5 percent DV)
• 0.17 milligrams thiamin (14.2 percent DV)
• 0.16 milligrams riboflavin (12.3 percent DV)
• 36 micrograms folate (9 percent DV)
• 96 milligrams calcium (7.4 percent DV)
• 0.73 milligrams zinc (6.6 percent DV)
• 229 milligrams potassium (4.9 percent DV)
• 0.073 milligrams vitamin B6 (4.3 percent DV)
• 2.5 milligrams vitamin C (2.8 percent DV)

How to Make A Keto Smoothie

A keto smoothie is made up of healthy fats and protein, all foods that are naturally low in carbohydrates. Using a high-powered blender, add in these heart-healthy, keto diet–friendly foods.

My keto smoothie recipe starts with 1 to 1¼ cups of full-fat coconut milk as the base. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food.

Next add in 1 tablespoon of chia seeds (soaked in 3 tablespoons of water for 10 minutes), which contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. And then add 1 tablespoons of your favorite nut butter to the mix, whether it’s almond butter or even sunflower seed butter. (I recommend that you avoid peanut butter.)

For the next ingredient for this keto smoothie, you have a choice of either 2 teaspoons of cacao nibs, cacao powder or cocoa powder, or 1 scoop of chocolate protein powder. Protein powder made from bone broth is packed with protein, low in carbs and low in sugar. You can get the benefits of bone broth easily by adding it to your keto smoothie.

Cacao nibs or powder is also healthful and packed with nutrients that fuel the body.

The last two ingredients for my keto smoothie are ½ frozen avocado and 1 tablespoon of coconut oil. Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto.

Now all you have to do is blend the ingredients until they are well-combined, adding water if necessary, and you’re done! If you want to add some bulk to the texture of your keto smoothie, or if you don’t have a frozen avocado on hand, add in some ice, too.

Top your keto smoothie with cacao nibs and cinnamon, and enjoy!

Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 2
• Diet: Gluten Free

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My keto smoothie is an easy way to get started on the keto diet, or just as a great breakfast. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious!

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Ingredients

• 1–1¼ cups full-fat coconut milk
• ½ frozen avocado
• 1 tablespoon nut butter of choice
• 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes
• 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth
• 1 tablespoon coconut oil
• ice (optional*)
• for topping: cacao nibs and cinnamon
• ¼ cup water, if needed

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Instructions

1. Add contents into a high-powered blender, blending until well-combined.
2. Top with cacao nibs and cinnamon.

• Prep Time: 5 min
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 glass
• Calories: 394
• Sugar: 2.5g
• Sodium: 22mg
• Fat: 40.1g
• Carbohydrates: 11.6g
• Fiber: 5.5g
• Protein: 3.7g

Keywords: keto smoothie recipe

The post Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao appeared first on Dr. Axe.

Currently a favorite in “hipster” markets and upscale cocktail bars, thanks to its numerous health benefits and great taste, this centuries-old beverage is primed to become the next kombucha or kvass. Get ahead of the curve, and start sipping on this fermented drink today.

What Is Switchel?

Made from apple cider vinegar, fresh ginger, maple syrup and then cut with water, switchel’s arrival to America is hazy. Some say this “ginger water” came from the West Indies, where molasses was used instead of maple syrup. Others say it’s derived from oxymel, an ancient Greek medicinal elixir made from vinegar, honey and water. Wherever its origins, by the 18th century, “haymaker’s punch” was being guzzled down by American farmers during long work days to keep cool and stay hydrated in the heat.

At the time, people thought throwing back warm drinks during hot days was better for the body, as it supposedly maintained the body’s equilibrium with the weather. And because farmers couldn’t drink alcohol while working on the fields, benefit-rich ginger was a safe second bet, as it produced a similar feeling to alcohol’s burn while going down.

While their reasoning might not have been totally sound, it turns out these farmers were onto something. Switchel uses are numerous, in fact. Here’s why switchel should be your new favorite summer drink.

Health Benefits

1. Ease inflammation

Is switchel good for you? Yes! The ginger that makes up a key part of switchel is a natural inflammation reducer. Inflammation, causes physical symptoms like skin problems and digestive issues. So keeping inflammation at bay with the ginger found in switchel can have other unexpected, welcome side effects, like clearing up acne.

Additionally, because it reduces inflammation, which also counts pain as a side effect, ginger is also a powerful pain fighter. In fact, one study found that consuming a small amount of ginger is more effective at reducing pain symptoms and inflammation than painkillers.

2. Get an electrolyte boost

Electrolytes are nutrients or chemicals in your body that help it perform specific functions, like regulating your heart beat or telling your legs it’s time to get moving. But after undergoing intense physical exertion (like running a marathon), getting sick, eating a poor diet or even taking certain medications, electrolytes imbalance can occur. Signs that your electrolytes need some replenishing include constantly feeling thirsty, frequent headaches, fatigue and nausea.

But because of the maple syrup and apple cider vinegar found in switchel, potassium-rich electrolytes, particularly potassium, are replenished, making it an excellent alternative to sugary drinks like Gatorade. Pour a glass after a tough workout on a hot day to feel refreshed and give help your body restore its electrolyte balance.

3. Enjoy a dose of apple cider vinegar

By regularly drinking switchel, you’ll get all the terrific benefits of apple cider vinegar, including healing compounds, like potassium, magnesium and probiotics.

Thanks to the many uses of apple cider vinegar, it’s one of my favorite natural remedies. It balances your body’s pH levels and, as a liver and lymphatic tonic, detoxes your body. Not bad for one of the most common household items!

4. Reap maple syrup’s sweet surprises

If you’re using sweeteners, maple syrup is one of the top natural sweeteners. When used in moderation, it is an excellent alternative to cane sugar. Maple syrup affects blood sugar levels less than regular table sugar and includes trace antioxidants and minerals that regular sugar lacks.

How to Make Switchel

It doesn’t matter what time of year it is — switchel is delicious any season. Let’s make it!

Switchel, unlike other trendy fermented drinks like kvass or kombucha, is quite easy to make at home. We’ve included a recipe below to whip up your own batch.

Fill a 2-quart saucepan about two-thirds of the way with water and freshly chopped ginger. Bring the water to a boil and let the mix boil for about 2 minutes, then remove the saucepan from the heat and let the ginger steep for another 20 minutes.

Then, in a pitcher, add maple syrup, apple cider vinegar and fresh lemon juice — yum!

Now it’s time to add the ginger water. Use a strainer while pouring the water into the pitcher to keep the chopped ginger out. Stir all the ingredients together.

That’s all there is to making this switchel! You can enjoy this drink either at room temperature or served on ice. You can even give switchel a little kick and add a splash of alcohol, like gin or vodka, to it. It’s a terrific drink to keep on hand to serve kids instead of sugary soft drinks or juices. They’ll love it, too!

Switchel Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 min
• Yield: 72 ounces
• Diet: Vegan

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Description

Before there were sports drinks to rehydrate after intense physical labor or sugary drinks designed to boost energy levels, there was switchel, an all-natural drink similar to lemonade that’s experiencing a resurgence in popularity.

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Ingredients

• 1 cup ginger, chopped
• ½ cup maple syrup (add more if need it to be sweeter; you also can substitute molasses for a very old-fashioned taste!)
• ½ cup apple cider vinegar
• ⅔ cup lemon juice
• 6 cups water

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Instructions

1. Fill a 2-quart saucepan 2/3 with water and add ginger.
2. Bring water to a boil and allow ginger to boil for about 2 minutes.
3. Remove from heat and let ginger steep for 20 minutes.
4. In a 2-quart pitcher, add maple syrup, apple cider vinegar and lemon juice.
5. Strain ginger as you are pouring into pitcher.
6. Stir and mix all ingredients well.
7. Can be served warm or on ice.
8. *Add more water to dilute if needed.

Notes

You can enjoy this drink either at room temperature or served on ice. You can even give switchel a little kick and add a splash of alcohol, like gin or vodka, to it.

• Prep Time: 5 min
• Cook Time: 5 min
• Category: Beverages
• Method: Stovetop
• Cuisine: West Indian

Nutrition

• Serving Size: 8 oz.
• Calories: 91
• Sugar: 16.9g
• Sodium: 11mg
• Fat: 0.2
• Carbohydrates: 22.5g
• Fiber: 0.4g
• Protein: 0.4g
• Cholesterol: 0mg

Keywords: switchel recipe, how to make switchel, what is switchel

The post Switchel Recipe: Nature’s Sports Drink that Benefits Your Gut appeared first on Dr. Axe.

Plus, it’s packed with healthy fats, protein and antioxidants and will have you feeling full and energized for hours.

Are strawberry banana smoothies good for you, and are strawberry banana smoothies good for weight loss? Yes, they are because they are filling and help prevent overeating, snacking and giving in to food cravings.

Try adding this strawberry banana smoothie to your morning routine, or have it ready in the afternoon before you reach for an unhealthy snack. You can even have this smoothie instead of a sugary, unhealthy dessert after dinner.

You’ll love how easy it is to make this banana strawberry smoothie and its creamy, rich and sweet flavor.

Key Ingredients

What ingredients are in a fruit smoothie? There are actually many ways you can prepare a smoothie, with options to change the base, fruit, sweeteners and boosters. When you are following a fruit smoothie recipe, feel free to customize it to your liking.

For the base of my strawberry banana smoothie recipe, I use coconut milk, which not only adds a rich creaminess to your smoothie, but it is also full of beneficial fatty acids that are used by the body for energy. Some other base options for your smoothie are almond milk, kefir and yogurt.

You also want to add a thickener that will give your smoothie the right consistency. For this recipe I use ice, but another option is using frozen fruit instead.

And, of course, the star of any fruit smoothie is the fruit itself. There are a ton of combinations you can play with here, but mixing strawberries and banana is a basic and delicious choice.

Plus, strawberry nutrition includes anti-inflammatory and anti-aging antioxidants, and bananas provide a quick source of energy and important minerals, like magnesium and potassium.

Finally, you have the option to add a natural sweetener and booster to your fruit smoothie. I like to use stevia as my sweetener, but you can also play with using honey or even a bit of maple syrup.

Adding a booster is a great way to up the nutritional content of your fruit smoothie. This is also another way to experiment with flavors, like with chocolate or vanilla protein powder.

For this strawberry banana smoothie recipe, I really stuck to the most basic ingredients so it can be an easy, go-to smoothie for anyone — but as you can see, there are many ways to mix it up and play with ingredients here.

What should you not mix in a smoothie? Unhealthy ingredients and artificial sweeteners should be avoided, along with added sugar.

How to Make a Strawberry Banana Smoothie

How do you make a strawberry banana smoothie from scratch?

It couldn’t be easier to make this strawberry banana smoothie. All you have to do is add 1 cup of strawberries, half a banana, ½ cup of coconut milk, ½ cup of ice and ½ scoop of vanilla protein powder to a blender.

Then blend the ingredients until they are well-incorporated, and just like that you have a smooth and creamy strawberry and banana smoothie. If you want to add a little more sweetness to this smoothie, add a touch of stevia to taste.

Similar Recipes

Looking for more fruit smoothie recipes? Here are some to try:

• Strawberry Kiwi Smoothie Recipe
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Raspberry Smoothie Recipe
• Pineapple Smoothie with Cilantro Recipe
• Berry Smoothie Recipe

Healthy, Delicious Strawberry Banana Smoothie Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 minutes
• Yield: 1
• Diet: Gluten Free

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Description

Add this strawberry banana smoothie recipe to your morning routine or have it ready in the afternoon before you reach for an unhealthy snack.

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Ingredients

• 1 cup strawberries
• ½ banana
• ½ cup coconut milk
• ½ cup ice
• ½ scoop vanilla collagen protein powder
• Stevia to taste

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Instructions

1. Add all ingredients to blender and blend until well-combined.

Notes

• Feel free to swap out the coconut milk for almond milk, kefir or yogurt as the base.
• This recipe can be customized to add different fruits, so play around with the flavors you like best.
• Add a natural sweetener like stevia, honey or maple syrup if you’d like a little more sweetness.

• Prep Time: 2 min
• Cook Time: 0 min
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 smoothie
• Calories: 430
• Sugar: 18.3g
• Sodium: 194mg
• Fat: 30.7g
• Saturated Fat: 25.4g
• Unsaturated Fat: 5.3g
• Trans Fat: 0g
• Carbohydrates: 33.7g
• Fiber: 7.1g
• Protein: 11.9g
• Cholesterol: 0mg

Keywords: strawberry banana smoothie recipe, how to make a strawberry banana smoothie, banana strawberry smoothie, strawberry and banana smoothie,

The post Healthy, Delicious Strawberry Banana Smoothie Recipe appeared first on Dr. Axe.

Trust me — this recipe is quick and easy to whip up, and it’s loaded with beneficial ingredients sure to up your nutrient intake while satisfying that sweet tooth.

Key Ingredients

This delicious and refreshing strawberry kiwi smoothie is one of my favorites.

Thanks to the kiwi, it’s chock-full of vitamin C. If you thought oranges were good, wait until you try kiwis: These fuzzy little fruits have 275 percent of your daily recommended allowance of the nutrient.

That’s not all. Kiwi nutrition provides vitamins K and E, along with potassium, copper and folate. As such, this fruit can help counteract signs of aging and support skin, eye, digestive, cardiovascular, bone, immune and respiratory health.

When you combine kiwis with nutrition-rich strawberries, which are packed with antioxidants, along with some banana and raw yogurt, you get an easy-to-make, fruity smoothie you can enjoy as a yummy breakfast, post-workout snack or just an after-dinner treat.

Strawberry nutrition is high vitamins C, K and B6. It also provides a good amount of minerals, including manganese, folate, potassium, magnesium and more. Strawberries have been shown to help protect against cancer, heart disease, skin damage, cognitive decline and digestive issues.

The final fruit star in this strawberry banana kiwi smoothie is, of course, banana. Banana nutrition is, of course, loaded in potassium, along with several other essential nutrients.

That’s why bananas can help boost energy, improve digestion, enhance mood, and support heart and kidney health.

How to Make a Strawberry Kiwi Smoothie

Add all the ingredients to the blender. You can use fresh ingredients if you can find them, but the good thing about this strawberry kiwi smoothie is that it works equally well with frozen ingredients for those cooler months.

Blend it all up until you reach a smooth texture and serve. You can garnish with some fresh basil or mint leaves to jazz this smoothie up.

To give your smoothie an extra nutritional boost, add a scoop of green vegetable powder. Enjoy!

Similar Recipes

Looking for a couple more strawberry smoothie recipes? You can try my Hydrating Watermelon Smoothie Recipe with Strawberries and Banana or Strawberry Banana Smoothie Recipe.

Here are a few other smoothie recipes to experiment with if you enjoy this kiwi strawberry smoothie:

• Pineapple Smoothie with Cilantro Recipe
• Raspberry Smoothie Recipe
• Piña Colada Smoothie Recipe
• Berry Smoothie Bowl

Strawberry Kiwi Smoothie Recipe

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• Author: Dr. Jose Axe
• Total Time: 2 minutes
• Yield: 1
• Diet: Gluten Free

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Description

This strawberry kiwi smoothie is absolutely delicious. It is a great way to satisfy your sweet craving while doubling as a healthy snack.

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Ingredients

• ½ cup strawberries
• ½ banana
• 1 kiwi
• ¼ cup goat’s milk yogurt
• ¼ cup water

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Instructions

1. Add all ingredients to blender and blend until smooth texture is reached.

Notes

• You can garnish with some fresh basil or mint leaves to jazz this smoothie up.
• To give your smoothie an extra nutritional boost, add a scoop of green vegetable powder.

• Prep Time: 2 min
• Cook Time: 0 min
• Category: Beverages
• Method: Blender
• Cuisine: Smoothie

Nutrition

• Serving Size: 1 smoothie
• Calories: 322
• Sugar: 31.5g
• Sodium: 166mg
• Fat: 9.7g
• Saturated Fat: 6.2g
• Unsaturated Fat: 3.5g
• Trans Fat: 0g
• Carbohydrates: 44.1g
• Fiber: 5.3g
• Protein: 15.9g
• Cholesterol: 60mg

Keywords: strawberry kiwi smoothie recipe, how to make a strawberry kiwi smoothie, strawberry banana kiwi smoothie, kiwi strawberry smoothie,

The post Strawberry Kiwi Smoothie Recipe appeared first on Dr. Axe.

By reducing inflammation, your body is better able to heal from disease. One of the top ways to decrease inflammation is to follow The Healing Foods Diet and consume plenty of anti-inflammatory foods.

If you’re looking for anti-inflammatory diet recipes or anti-inflammatory juices for arthritis, this delicious drink I’m about to share with you has you covered on both fronts. This anti-inflammatory juice recipe is the perfect blend to help support your body’s natural defenses and reduce inflammation — plus, it’s absolutely delicious!

Key Ingredients

Some of the best natural anti-inflammatory drinks come in the form of fresh juices. Juicing for inflammation and weight loss are very popular these days, but it’s very important that you choose the right combination of foods. Anti-inflammatory fruit juice can be healthy, but a fresh juice that includes vegetables such as cucumbers and celery is even better in my book because it’s typically much lower in sugar!

Pineapple is definitely one of my favorite anti-inflammatory which is why I made sure to include it in this recipe. You’ve probably heard about the benefits of pineapple and pineapple juice for inflammation thanks to its high bromelain content. (3) Ginger is another ingredient shown by scientific research to possess potent antioxidant and anti-inflammatory properties. It can even help to decrease muscle pain after an intense workout. (4)

Why include green apple in this juice recipe? Aside from its delicious flavor, like pineapple, it’s also a rich source of quercetin, a natural antihistamine and an anti-inflammatory. Low-sugar lemon is also added. In studies using animal models, extracts of lemon peel have been shown to decrease inflammation related to arthritis. (5) So when you’re making this juice, I highly recommend using the whole lemon, peel and all!

If you’re looking to make a smoothie anti-inflammatory, you can include some of the fruits and veggies I use here.

Nutrition Facts

If you’re juicing for health, anti-inflammatory juice recipes like this are not to be missed! One serving of this tasty juice includes about:

• 114 calories
• 2 grams protein
• 0 grams fat
• 28 grams carbohydrates
• 5.5 grams fiber
• 16 grams sugar
• 112 milligrams sodium
• 81 micrograms vitamin K (68 percent DV)
• 1,512 IUs vitamin A (30 percent DV)
• 27 milligrams vitamin C (30 percent DV)
• 532 milligrams potassium (11 percent DV)
• 32 micrograms folate (8 percent DV)
• 1.3 milligrams iron (7.2 percent DV)
• 66 milligrams calcium (5.1 percent DV)
• 12.5 milligrams magnesium (3 percent DV)
• 0.2 milligrams zinc (1.8 percent DV)

How to Make This Anti-Inflammatory Juice

As long as you have a juicer on hand, this recipe, from start to finish, only takes a few minutes.

Once you have all of the ingredients ready, you simply combine them all in the juicer. Then give your final product a quick stir and it’s ready to be enjoyed! Remember that fresh anti-inflammatory drinks like this one are best drank immediately.

This drink is so full of beneficial nutrients and enzymes that it will feel like you’re taking an anti-inflammatory juice shot with each and every sip. Enjoy!

Anti-Inflammatory Juice Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 2

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Description

This drink is so full of beneficial nutrients and enzymes that it will feel like you’re taking an anti-inflammatory juice shot with each and every sip.

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Ingredients

• 4 celery stalks
• ½ cucumber
• 1 cup pineapple
• ½ green apple
• 1 cup spinach
• 1 lemon
• 1 knob ginger

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Instructions

1. Add all ingredients to vegetable juicer.
2. Gently stir juice and consume immediately.

• Prep Time: 5 min
• Category: Breakfasts, Beverages

Nutrition

• Serving Size: 8 ounces
• Calories: 114
• Sugar: 16g
• Sodium: 112mg
• Fat: 0g
• Carbohydrates: 28g
• Fiber: 5.5g
• Protein: 2g

The post Anti-Inflammatory Juice Recipe appeared first on Dr. Axe.

They can be substituted for cow’s milk in many recipes and dishes with great results. Finally, there’s an answer for those who really can’t stomach animal-based milks or just want to add some variety to their milk routine.

This cashew milk recipe is easy and takes hardly any time at all to whip up once you’ve soaked the cashews. Plus, because you’re making it at home, you know exactly what’s going into it and can control the level of sweetness.

You can even get creative by adding natural flavors (more on that below).

Is cashew milk or almond milk better? When assessing cashew milk vs. almond milk, it’s not really about better or worse, but rather which you prefer.

You’ll find cashew milk is creamier and less nutty than almond milk. It’s great in coffee or tea, mixed into a smoothie, or used in baked goods. You could also try a big, cold glass as an accompaniment to my coconut flour brownies.

Key Ingredients

Beyond its taste and versatility, cashew milk nutrition is super healthy. That’s because the cashew milk ingredients in this recipe are all natural.

What are the benefits of cashew milk?

Cashews nutrition includes being rich in unsaturated fatty acids and plant-based protein, plus dietary fiber, minerals and antioxidants. Their healthy fat content has been linked to reducing risk for coronary heart disease, cancer, diabetes and obesity.

They can even help maintain bone health because they contain lots of vitamin K, which can help prevent fractures and naturally treat osteoporosis. It kind of gives a milk mustache a whole new meaning, doesn’t it?

While the cashews are the headliner, of course, cashew milk benefits health even further thanks to the other ingredients too, including:

• Coconut water: If you opt for the coconut water over plain filtered water, you can up the nutrition. Coconut water is a healthy way to replenish electrolytes, and it can help lower blood pressure, cholesterol and triglycerides.
• Medjool dates: These are optional as well, but to add some sweetness without sacrificing health, Medjool dates make a great choice. They can combat constipation, boost energy, protect bones and support heart health thanks to their high levels of minerals and B vitamins.

Ready to try cashew milk? Let’s get started!

How to Make Cashew Milk

First you’ll soak one cup of cashews in water overnight (or at least four hours). Along with softening the nuts, this helps break down antinutrients that prevent your body from absorbing all of the good nutrients.

This recipe makes about five cups of milk, but it can be halved or doubled.

After the cashews have soaked, drain and rinse them until the water runs clear. Add them to your high-powered blender along with four cups of filtered water or coconut water and a bit of sea salt. That’s it!

If you’d like to sweeten the milk, add a couple of pitted Medjool dates.

Want a bit of flavor? Add some vanilla extract.

Experiment with this, and see what tastes best to you.

Blend this mixture until it’s very smooth. Depending on your blender, the milk could be ready to go at this point.

If it contains some sediment, grab some cheesecloth or a nut milk bag and strain the milk. Do that by placing the cloth over a jar and pouring the milk into the cloth.

Some of the milk will filter through. To strain the rest, gather up the cloth/bag and squeeze it from the top down to force the milk through. Now it’s ready to use!

Store your cashew milk in a sealed container in the refrigerator. It will keep for three to five days.

Want to switch things up? Try adding these ingredients to the blender:

• cinnamon and nutmeg
• cardamom and rosewater
• cocoa, cinnamon, cayenne
• fresh berries
• citrus zests
• maca and cocoa
• turmeric and ginger
• lime zest and basil
• rosemary and lemon
• mango
• ginger and chipotle

Creamy, sweet and versatile — I think you’re going to love cashew milk!

Cashew Milk Recipe: How to Make It From Scratch

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 5
• Diet: Gluten Free

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Creamy cashew milk makes a satisfying and nutritious substitute for conventional dairy milk. This recipe is easy and customizable.

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Ingredients

• 1 cup raw cashews
• 4 cups filtered water or coconut water
• ¼ teaspoon sea salt
• 2–3 pitted Medjool dates, optional
• ½ teaspoon vanilla, optional

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Instructions

1. Soak the cashews in water for 4 hours or overnight. Drain the cashews and rinse until the water runs clear.
2. Combine all ingredients in a high-powered blender and puree until very smooth, starting at the lowest setting and moving up quickly to the highest.
3. Feel free to drink and store the cashew milk in the refrigerator at this point. However, there may be sediment at the bottom of your milk container.
4. For a completely smooth milk, strain the concoction through a nut milk bag. Place the nut milk bag over a bowl or jar and pour in the milk. Allow it to drain briefly. Then squeeze the nut milk bag from the top down to speed up the process.
5. Store in a sealed jar in the refrigerator and consume within 3–5 days.

Notes

• You can use regular filtered water or coconut water. The coconut water adds to the vitamin and mineral content.
• The sweeteners are optional, but if you want to add some sweetness, make sure you opt for natural sweeteners, not unhealthy, artificial ingredients.

• Prep Time: 10 minutes (plus 4-8 hours soaking)
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 232
• Sugar: 13.2g
• Sodium: 300mg
• Fat: 13.1g
• Saturated Fat: 2.9g
• Unsaturated Fat: 10.2g
• Trans Fat: 0g
• Carbohydrates: 23.5g
• Fiber: 4.5g
• Protein: 7g
• Cholesterol: 0mg

Keywords: cashew milk recipe, how to make cashew milk, cashew milk vs almond milk, cashew milk nutrition, cashew milk ingredients, cashew milk benefits,

The post Cashew Milk Recipe: How to Make It From Scratch appeared first on Dr. Axe.

Want to learn how to detox your body? Use this simple beverage recipe that takes only minutes to prepare and includes key ingredients for natural detoxification, including lemon juice, apple cider vinegar, ginger, cinnamon and cayenne pepper. It’s both refreshing and energizing, so give it a try today for the little boost we all need from time to time.

Why Drink the Secret Detox Drink?

Unfortunately, it’s nearly impossible to avoid the everyday chemicals that threaten your health, especially when they’re hidden in our clothing, furniture, soaps and shampoos. On top of that, we are constantly exposed to environmental pollutants, and dangerous chemicals in our foods like heavy metals, pesticides and preservatives.

In order to avoid toxic overload that will leave you feeling fatigued, moody, bloated and achey, it’s a great idea to use detox drinks to help cleanse and purify your body.

Key Ingredients

My secret detox drink contains some of the best ingredients for detoxification. Apple cider vinegar has shown to improve your metabolism and digestive function, while working to cleanse your liver and lymphatic system.

Lemon juice has an alkaline effect on your body and helps to regulate your pH levels. Drinking lemon water, or adding it to your drinks and juices, can help to boost your energy levels, detoxify your body, keep skin glowing and improve immune function.

Cinnamon, cayenne pepper and ginger contain therapeutic compounds that help to reduce inflammation, aid digestion and boost your metabolism, which is a helpful step toward weight loss. That’s why drinking ginger tea, for example, is so popular. It contains valuable compounds that boost your health and promote detoxification.

An optional ingredient for your detox drink is raw honey. I like to add raw honey to many of my health drinks and detox smoothie recipes because it’s a nutrient-dense natural sweetener. It adds a little sweetness to this drink while nourishing the body with antioxidants.

Interested in more a wellness shot with some of the same ingredients? Try our new ginger shots recipe.

Nutrition Facts

One glass of my secret detox drink made using this recipe (with the honey) contains roughly the following:

• 48 calories
• 0.5 grams protein
• 0.4 grams fat
• 11 grams carbohydrates
• 1.2 grams fiber
• 6 grams sugar
• 0.8 milligrams manganese (47 percent DV)
• 753 IUs vitamin A (32 percent DV)
• 13.3 milligrams vitamin C (18 percent DV)
• 0.07 milligrams vitamin B6 (6 percent DV)
• 0.6 milligrams vitamin E (4 percent DV)
• 0.6 milligrams iron (4 percent DV)
• 0.3 milligrams vitamin B3 (3 percent DV)
• 10 milligrams magnesium (3 percent DV)
• 120 milligrams potassium (3 percent DV)
• 0.02 milligrams copper (3 percent DV)

How to Make the Secret Detox Drink

The first step in making my secret detox drink is to warm 12 to 16 ounces of water.

Now all you have to do is add your ingredients. Start by adding 2 tablespoons of apple cider vinegar to your warm water.

Then stir in ½ to 1 teaspoon of ground ginger, ¼ teaspoon of cinnamon and a dash of cayenne pepper.

The last two ingredients are 2 tablespoons of lemon juice and 1 teaspoon of raw, local honey, which is optional, but will add a little sweetness to your drink.

Stir it all together, and your detox drink is ready to enjoy. I like to have it when it’s still warm, but you can drink it at any temperature.

For more intense detoxification, I recommend drinking this detox drink three times daily about 20 minutes before meals for two weeks to flush out toxins. If you are looking for a quick and easy way to cleanse your body and boost your energy, have this drink once a day before breakfast or lunch.

Secret Detox Drink Recipe

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• Author: Dr. Josh Axe
• Total Time: 4 minutes
• Yield: 1
• Diet: Vegan

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Description

This is a simple beverage recipe that takes only minutes to prepare and includes key ingredients for natural detoxification, including lemon juice, apple cider vinegar, ginger, cinnamon and cayenne pepper.

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Ingredients

• 16 ounces of warm or hot water
• 2 tablespoons apple cider vinegar
• 2 tablespoons lemon juice
• ½ teaspoon ground ginger
• ¼ teaspoon cinnamon
• 1 dash cayenne pepper
• 1 teaspoon raw, local honey (optional)

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Instructions

1. Warm the water.
2. Mix all ingredients together.
3. Best served warm but drink at desired temperature.

Notes

If you are looking for a quick and easy way to cleanse your body and boost your energy, have this drink once a day before breakfast or lunch.

• Prep Time: 4 min
• Category: Beverages
• Method: Stirring

Nutrition

• Serving Size: 16 ounces
• Calories: 48
• Sugar: 6g
• Fat: 0.4g
• Carbohydrates: 11g
• Fiber: 1.2g
• Protein: 0.5g

Keywords: detox drink recipe

The post Secret Detox Drink Recipe (A Natural Detox Drink Recipe) appeared first on Dr. Axe.

Coconut milk and coconut oil contain medium chain fatty acids, or MCTs, which are easily digested and converted to energy. Start your day off right by adding this delicious coconut milk coffee creamer recipe into your morning cup of joe.

This nondairy homemade creamer for coffee or tea is incredibly tasty and so simple to make in less than five minutes.

Nondairy Coffee Creamers

A coconut-flavored coffee creamer may be agreeable to your taste buds, but is it natural? Unfortunately, you can’t assume a nondairy coffee creamer is healthy just because it doesn’t contain dairy or because it contains coconut. Reading the labels of dairy-free coffee creamer options today can be really eye opening. It’s actually quite hard to find a simple creamer option that only contains whole-food ingredients and tastes good.

Can you find a coffee creamer with coconut milk or a coconut creamer powder in your local grocery store? Quite likely, yes. The problem is that many of these dairy-free coffee creamers are loaded with questionable ingredients such as dipotassium phosphate and gellan gum. Conventional coffee creamers are also notorious for their trans fat content. (1)

Almond milk homemade coffee creamer is a dairy-free option that can be healthy, but many people prefer the way that coconut milk mixes into coffee or tea. Plus, it adds a delicious richness, especially if you use a full-fat coconut milk.

Why Use Coconut Coffee Creamer?

I highly recommend using a homemade nondairy coffee creamer like this one because not only is it loaded with energizing fats and delicious flavor, but it also guarantees that you leave out any unhealthy and questionable ingredients.

Is coconut milk creamer good for you? It certainly can be if you use healthy, whole-food ingredients like this recipe, which is Paleo diet-friendly. This homemade coffee creamer is also an option for anyone following a vegan diet.

While on the subject of coconut milk, I’ll answer a few other common questions:

• Is coconut milk good for your heart? The debate over coconut oil and coconut milk’s healthiness will likely continue, but recent research points toward coconut milk as a healthy source of coconut fat, which was shown to decrease LDL “bad” cholesterol while increasing HDL “good” cholesterol, which is believed to protect against heart attack and stroke.
• Can you use coconut milk as coffee creamer? Yes, you can certainly use pure coconut milk as a single ingredient, dairy-free creamer for coffee and tea.
• Can you steam coconut milk? Yes, you can steam it just like cow’s milk.
• What is a coconut milk latte? It’s typically a hot drink made with espresso and coconut milk as the base liquid. I also love using full-fat coconut milk as the base for my Turmeric Latte Recipe.

Nutrition Facts

One serving of this nondairy coffee creamer recipe contains about:

• 66 calories
• <1 gram protein
• 7 grams fat
• <1 gram carbohydrate
• 0 grams fiber
• 0 grams sugar (unless you choose to add honey)
• 6 milligrams sodium (with no sea salt added)

How to Make

First melt the coconut oil with a small saucepan. Using a high-powered blender, add in the coconut milk, vanilla, stevia and salt before adding the melted coconut oil. Blend!

This coconut milk coffee creamer only takes about two minutes to make and should last in your refrigerator for up to a week.

Coconut Milk Coffee Creamer Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 minutes
• Yield: 12
• Diet: Low Lactose

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Description

Whether you have a milk allergy, love coconut milk or simply think you feel better on a dairy-free diet, this coconut milk coffee creamer recipe is for you!

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Ingredients

One 13.5 ounce can coconut milk
1 tablespoon vanilla extract
2 tablespoons coconut oil, melted
Honey or vanilla stevia, to taste
Sea salt, to taste (optional)

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Instructions

1. Melt the coconut oil in a saucepan.
2. Put all ingredients in a blender and mix until well-combined. Use in coffee as desired.
3. Add sea salt to taste.

Notes

For the stevia, liquid stevia is what I most recommend. Use half a dropper for one cup of coffee.

• Prep Time: 2 min
• Category: Beverages
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1.2 oz
• Calories: 85
• Sugar: 0.1g
• Sodium: 4mg
• Fat: 9g
• Saturated Fat: 7.9g
• Unsaturated Fat: 0.5g
• Carbohydrates: 1g
• Protein: 0.6g

Keywords: coconut milk coffee creamer, non dairy creamer, homemade coffee creamer, vegan coffee creamer

The post Nondairy Homemade Coffee Creamer Recipe appeared first on Dr. Axe.

The watermelon and strawberries in this smoothie give it a sweet, delicious flavor, while the yogurt and banana provide the creamy texture that makes this smoothie go down easy. This is the perfect mid-afternoon snack or nutrient-dense dessert with a slew of health benefits.

A Delicious Hydrating, Detoxifying Smoothie

There are all kinds of water smoothies, but I really think this is one of the tastiest! This delicious watermelon smoothie recipe is an easy way to promote detoxification, ridding the body of excess water and fluids that lead to bloating and swelling.

Watermelon is a hydrating alkaline food that helps to balance your body’s pH levels. It also promotes circulation and allows oxygen to reach your cells.

You’re probably already familiar with watermelon’s status as a thirst quencher. On a hot day, after a job or yoga class, or anytime you feel drained and weighed down by toxins or excess water, try this detoxifying, creamy watermelon smoothie with yogurt and notice the benefits.

Nutrition Facts

One serving of my watermelon smoothie cocktail, without maple syrup, contains roughly the following:

• 228 calories
• 42 grams carbohydrates
• 5 grams protein
• 6.7 grams fat
• 11.1 grams fiber
• 21 grams sugar
• 39 milligrams vitamin C (52 percent DV)
• 1032 IUs vitamin A (44 percent DV)
• 0.3 milligrams vitamin B6 (26 percent DV)
• 0.26 milligrams vitamin B2 (24 percent DV)
• 1 milligram vitamin B5 (21 percent DV)
• 0.45 micrograms vitamin B12 (19 percent DV)
• 0.15 milligrams vitamin B1 (14 percent DV)
• 1.5 milligrams vitamin B3 (11 percent DV)
• 37 micrograms folate (9 percent DV)
• 32 milligrams choline (8 percent DV)
• 215 milligrams phosphorus (31 percent DV)
• 0.5 milligrams manganese (31 percent DV)
• 74 milligrams magnesium (24 percent DV)
• 0.2 milligrams copper (23 percent DV)
• 212 milligrams calcium (21 percent DV)
• 1.3 milligrams zinc (17 percent DV)
• 655 milligrams potassium (14 percent DV)
• 7.9 micrograms selenium (14 percent DV)
• 1.2 milligrams iron (7 percent DV)
• 60 milligrams sodium (4 percent DV)

Here’s a quick glance at some of the top health benefits associated with the ingredients in this watermelon smoothie:

Watermelon: Watermelon is a high-antioxidant food that serves as an excellent source of vitamins A, C and B; potassium; magnesium; and manganese. Plus, watermelon calories are not too high.

Consuming watermelon or watermelon juice can help protect the health of your skin, boost detoxification and support your immune system.

Strawberries: Strawberries have a relatively low amount of sugar, and they are a good source of fiber. Plus, strawberry nutrition contains anti-inflammatory and anti-aging antioxidants that help protect you from chronic disease.

Chia seeds: Chia seeds support the health of your heart and digestion. They are an excellent source of fiber and contain manganese, phosphorus, calcium and zinc.

Eating chia seeds can help to fight against diabetes, promote strong, healthy bones and boost your energy levels.

Without the added maple syrup, this watermelon smoothie for weight loss regimens may be a nice occasional addition. Add that to the watermelon smoothie benefits of this recipe.

How to Make a Watermelon Smoothie

Making this fresh watermelon smoothie recipe is so easy. Depending on your desired smoothie viscosity, you can play around a bit with this recipe.

If you like a smoothie that is slushy, you can try doing one or all of the following:

• Use chunks of frozen watermelon rather than fresh.
• Add a couple of ice cubes. (This will also decrease the sweetness and up the water content.)
• Simply freeze your final product until it reaches your desired level of slushy goodness.

Start by adding 1 banana and a ½ cup of frozen strawberries to your blender.

If you like your smoothies on the sweeter side, you can also add optional maple syrup, but I think you’ll likely agree that the juices of the strawberry and watermelon chunks combined with the banana make this recipe perfectly sweet enough.

Then add in 1 cup of coconut yogurt and 2 cups of fresh watermelon. (Frozen watermelon can work too and will make the end result more slushy.) An optional ingredient for this refreshing smoothie is a tablespoon of chia seeds, which I recommend because of their many health benefits and nutrients.

Blend the ingredients until they are well-combined.

Your smoothie will be creamy, frothy and delicious, and it didn’t take you longer than 5 mins. Enjoy!

Hydrating Watermelon Smoothie Recipe with Strawberries and Banana

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 2
• Diet: Vegan

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Description

Feeling dehydrated? Try this fresh, sweet and thirst-quenching watermelon smoothie. It can help boost energy and promote detoxification.

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Ingredients

• 1 banana
• 2 cups fresh or frozen seedless watermelon
• ½ cup frozen strawberries
• 1 cup plain coconut milk yogurt
• 1 tablespoon chia seeds (optional*)
• Maple syrup to taste (optional*)

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Instructions

1. Add all the ingredients to a blender, blending until well-combined.

Notes

• The chia seeds are optional but add a nice healthy addition, as well as added texture.
• You can skip the added sweetness and calories of the maple syrup, but if you want that extra boost of flavor, make sure you buy high-quality, pure maple syrup for the healthiest recipe.

• Prep Time: 5 minutes
• Category: Beverages, Smoothie
• Method: By hand
• Cuisine: American

Nutrition

• Serving Size: 2
• Calories: 228
• Sugar: 21g
• Sodium: 54mg
• Fat: 6.7g
• Saturated Fat: 2.3g
• Unsaturated Fat: 4.4g
• Trans Fat: 0g
• Carbohydrates: 42g
• Fiber: 11.1g
• Protein: 5g
• Cholesterol: 0mg

Keywords: watermelon smoothie recipe, watermelon smoothie, how to make a watermelon smoothie

The post Hydrating Watermelon Smoothie Recipe with Strawberries and Banana appeared first on Dr. Axe.

The ingredients in the Green Beastie have been specifically chosen to provide a substantial amount of important vitamins and minerals, and it also contains a considerable amount of antioxidants and polyphenols. The best part? The Green Beastie is also refreshingly delicious.

The Ingredients

• ½ cup spinach
• 1 cup mango
• 1 cup avocado
• 1 teaspoon cocoa powder
• 1 teaspoon spirulina
• ½ cup water

How to Make the Green Beastie Smoothie

Like the best of smoothies, the Green Beastie is super easy to make. Simply add all of the ingredients to your blender of choice and process until smooth (the amount of time necessary will vary depending on the blender you use).

A couple notes: Be sure to wash the spinach before blending in order to avoid any potential contaminants. Better yet, buy organic and just give it a quick rinse to leave some of the beneficial microbes from the soil intact.

As you blend, you’ll notice that the avocado and mango give the smoothie a rich thickness and form a mousse-like texture. If you want a thinner result, feel free to add more water or swap the water for your favorite milk or milk substitute. I personally really enjoy this smoothie with coconut milk.

Nutrition Facts

This smoothie has a total of 360 calories. The avocado provides around 18 grams of healthy mono- and polyunsaturated fats and is a fantastic source of fiber. This is important because fiber is an essential macronutrient that helps regulate blood sugar and keep your digestive system healthy. The majority of us do not eat enough fiber, but this smoothie will get you well on your way to meeting your daily fiber needs.

The Green Beastie is also high in vitamin K (233 percent of your RDI) and vitamin C (97 percent of your RDI). Vitamin K helps the body in numerous ways, including supporting heart health, improving bone density, improving brain function, maintaining teeth and gums and more. Meanwhile, vitamin C is necessary for the growth, development and repair of all body tissues.

Additionally, this smoothie is high in the iron (41 percent of your RDI) that is vital for muscle health and the transportation of oxygen throughout the body. In fact, a deficiency of iron can cause you to become tired and fatigued.

The last highlight of this smoothie is its polyphenol and antioxidant content, courtesy of the cocoa powder and spirulina it contains. Cocoa powder has one of the highest concentrations of polyphenols of all foods, with around 3.5 grams per 100 grams. Polyphenols and antioxidants, among other things, help the body deal with oxidative stress.

Here is a full breakdown of the vitamins and minerals in The Green Beastie based on the quantity stated in the recipe. Data has been obtained from the USDA database.

• 280 micrograms vitamin K (233 percent DV)
• 87 milligrams vitamin C (97 percent DV)
• 289.3 micrograms folate (72 percent DV)
• 0.7 milligrams vitamin B6 (45 percent DV)
• 3.2 milligrams iron (41 percent DV)
• 332 micrograms vitamin A (37 percent DV)
• 6 milligrams vitamin E (37 percent DV)
• 125 milligrams magnesium (31 percent DV)
• 1,357 milligrams potassium (29 percent DV)
• 4.2 milligrams niacin (26 percent DV)
• 0.4 milligrams riboflavin (25 percent DV)
• 162 milligrams phosphorus (16 percent DV)
• 0.2 milligrams thiamin (16 percent DV)
• 1.7 milligrams zinc (12 percent DV)
• 92 milligrams calcium (9 percent DV)

The post The Green Beastie Smoothie appeared first on Dr. Axe.

What Is Moringa Tea?

The many benefits of moringa tea are are impressive to say the least; This is a superfood that is gaining in popularity for good reason! Moringa is known to be used medicinally for a number of health concerns including anemia, asthma, digestive troubles, headaches and joint pain. It’s also used as a remedy for swelling and a variety of infections including bacterial, fungal and viral types. (1)

Moringa tea comes from the Moringa oleifera tree also known as the “horseradish tree” or “drumstick tree.” It’s a small deciduous tree with clusters of white flowers and it is native to tropical Asia. It takes roughly seven pounds of moringa leaves to make just one pound of dried powder. (2)

Moringa tea is naturally low in calories and has zero sugar content. In terms of vitamins and minerals, it’s exceptionally high in vitamin A. Just one tablespoon of moringa powder provides 75 percent of most people’s daily vitamin A needs! (3, 4) It also contains notable amounts of other really key nutrients like iron and calcium.

The most nutrient-dense versions of moringa leaf tea or moringa powder are organic and have been dried slowly under low temperatures (this helps to maintain delicate beneficial compounds). This recipe is for a moringa tea latte, but you can also purchase moringa tea bags and simply add hot water to create a quick Moringa oleifera tea.

What Are the Side Effects of Taking Moringa?

Can I drink moringa tea everyday? What are the side effects of taking moringa tea? Since moringa is a newer “superfood,” people have questions like these about moringa — and they are good ones!

It’s best to start off with a half teaspoon to one teaspoon of moringa per day to avoid unwanted side effects. This recipe contains about three quarters of a teaspoon per serving, so it’s a good place to start for most people.

Moringa can have laxative effects and cause an upset stomach in high doses or when used too frequently, which is why most consumers choose to include it in their diet every several days rather than every single day to avoid these possible moringa side effects.

Recipe Nutrition Facts

One serving of this recipe contains about: (5, 6, 7, 8, 9)

• 118 calories
• 1.2 grams protein
• 11 grams fat
• 8 grams carbohydrates
• 1.1 grams fiber
• 4.3 grams sugar
• 135 milligrams sodium
• 3,562 IUs vitamin A (71 percent DV)
• 209 IUs vitamin D (52 percent DV)
• 198 milligrams calcium (15 percent DV)
• 2.6​ milligrams iron (14 percent DV)
• 7.2 micrograms selenium (13 percent DV)
• 47 micrograms folate (12 percent DV)
• 47 milligrams magnesium (11 percent DV)
• 0.9 milligrams zinc (8.2 percent DV)

As you can see, this moringa tea latte has a lot of nutrients — many of which are thanks to the moringa powder, but some of them are also coming from the delicious cashew milk.

How to Make Moringa Tea

How do you prepare moringa tea? Making moringa tea can’t really get any easier and tastier than this recipe. You simply combine and heat up four ingredients: moringa leaf powder, coconut oil, maple syrup and cashew milk. Then you blend them until frothy and enjoy a tasty moringa tea latte. This recipe is for two people or two servings, but simply cut the ingredient amounts in half to make it for one.

In a small pot over medium heat, combine all four ingredients.

Whisk thoroughly until everything is well-combined, especially the moringa powder.

Bring it to just under a boil and then remove from heat. Pour mixture into a blender and blend until frothy and smooth.

Divide evenly between two mugs and serve.

The post Moringa Tea Latte Recipe appeared first on Dr. Axe.

To make the healthiest and most nutritious version of horchata, I use sprouted brown rice and medjool dates as the main players in my horchata recipe. I also add in two powerful and beneficial spices, cardamom and cinnamon.

Try this horchata recipe for your next party or celebration or prepare a large batch and enjoy it throughout the week in your coffee or over ice. You will love it!

What Is Horchata?

Horchata is a traditional beverage that’s served in a number of countries, including Spain, Mexico, Guatemala, Costa Rica, Venezuela and the United States. Each country uses different ingredients to make horchata, including ground barley, almonds, tiger nuts and sesame seeds. By blending the grains, nuts or seeds, you get a frothy, milky texture in your drink that’s decadent and refreshing.

A range of spices are also used, depending on the country that’s serving up horchata. Some common additions to a traditional horchata recipe include vanilla, cinnamon, milk and sugar.

For my horchata recipe, I use long-grain, sprouted brown rice because it has a slew of healthy benefits and it’s more easily digested. When the rice is blended, the nutrients inside of the grain open up and create a delicious, milky beverage. I also swap out the sugar and include medjool dates instead because they are unprocessed and naturally sweet.

Nutrition Facts

One serving of horchata made using this recipe contains roughly the following (1,2):

• 82 calories
• 0 grams fat
• 16 grams sugar
• 1 gram protein
• 21 grams carbohydrate
• 2 grams fiber
• 0.08 milligrams vitamin B6 (6 percent DV)
• 0.23 milligrams vitamin B5 (5 percent DV)
• 0.6 milligrams niacin (4 percent DV)
• 38 IUs vitamin A (2 percent DV)
• 0.33 milligrams manganese (18 percent DV)
• 0.1 milligrams copper (11 percent DV)
• 146 milligrams sodium (10 percent DV)
• 19 milligrams magnesium (6 percent DV)
• 26 milligrams phosphorus (4 percent DV)
• 0.2 miligrams zinc (3 percent DV)

Here’s a quick glance at some of the top health benefits associated with the ingredients in this horchata recipe:

Sprouted brown rice: There are many benefits of brown rice nutrition, including its high manganese content, which is an important trace mineral for many vital body functions, including the production of digestive enzymes, glycemic responses, bone development and immune system defenses. Brown rice is often the go-to carb for people who follow a gluten-free diet, while still providing fiber and B vitamins. (3)

Medjool dates: Medjool dates are an excellent natural sweetener because they are unprocessed and work to benefit the body by boosting energy levels, relieving digestive issues like constipation and boosting bone health with important minerals like calcium and phosphorus. (4)

How to Make Horchata

The first step to making your horchata is to blend the rice. This opens up the grain and releases the nutrients so that they are more easily absorbed and digested.

Use a high-powered blender and combine 1 cup of raw, long-grain, sprouted brown rice with 1 cup of water. Blend the mixture gently until the rice is crushed but not completely pureed.

Place your rice and water mixture into a glass jar and add your spices.

The first spice that I use for my horchata recipe is cardamom, which will add a unique, sweet flavor to this drink. Plus, cardamom has a number of health benefits, including its ability to freshen your breath and fight cavities. Add 3–4 cardamon pods to the mixture. They don’t have to be ground because we are separating the liquid later.

Next, add 1–2 cinnamon sticks to the mix. Again, just leave the sticks whole because we will be separating them after the ingredients have come together. The cinnamon and cardamom flavors work really well together, and the health benefits of cinnamon make this horchata even more nutritious with an extra dose of manganese and antioxidants.

Once you’ve added your spices, pour in 3 more cups of water and refrigerate the mixture overnight, allowing the ingredients to merry.

Next, use a cheesecloth to separate the liquid from the rice and add just the liquid to your blender. Add in ¼ teaspoon of Himalayan salt and 3–4 medjool dates.

Blend the mixture until it’s smooth and creamy and pour it over ice or add it to your coffee.

And just like that, your horchata is finished! You’re going to love this delicious and frothy beverage — enjoy!

The post Horchata Recipe with Cinnamon and Cardamom appeared first on Dr. Axe.

It’s naturally sweetened with nutrition-rich banana and healing raw honey. Adding a mix of cocoa and carob powders lend that chocolate taste and the teaspoon of instant coffee gives this smoothie taste like a coffee shop favorite.The addition of protein powder made from bone broth will help replenish your body after a tough workout — I particularly love the chocolate version in this. And don’t forget the cashews — they’ll add necessary healthy fats and satiety to this drink.

Making the smoothie is super easy. Add all the ingredients into the blender and purée until smooth. Add water and ice to reach your preferred consistency. That’s all there is to it!

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