Category Archives: drinks

Differences Between Protein Powder and Collagen

The Differences Between Protein Powder And Collagen

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As more people prioritize their health and wellness, there has been a growing interest in supplementing with either protein powder and/or collagen. While they may sound similar, these products are actually quite different and serve different purposes. 

What are the differences between protein powder and collagen?

Protein powder is a dietary supplement that provides a concentrated source of protein, which is essential for building and repairing muscles, bones, skin, and other tissues in the body. Protein powder can be made from a variety of sources such as whey, casein, and pea. It is often used by athletes and fitness enthusiasts in order to enhance performance, build muscle mass, and to aid in post-workout recovery. It is important to note that protein powder can be used by anyone looking to increase their protein intake, including vegetarians, based on the source of the protein and their preference for animal protein or not.

Collagen, on the other hand,  is the most abundant protein in the body. It is responsible for maintaining the health and elasticity of our skin, bones, joints, and other connective tissues. Our body tends to produce less collagen as we age, which can result in wrinkles, joint pain, or other signs of aging. Collagen supplements are derived from animal sources, such as cow or fish. In addition to supporting skin and joint health it can also promote healthy hair and nail. 

Protein powder benefits

protein powder

  • Building muscle mass: It’s an excellent source of amino acids which are essential for building and repairing muscle tissue.  Getting enough Protein is very important for people over 40, as it prevents muscle wasting that can happen as we age. Protein also helps promote a faster metabolic rate. And let’s not forget that good quality muscle mass is necessary for a strong and capable body, a stronger core, and better posture.
  • Weight loss: Many people trying to lose weight may be eating too little protein. The use of protein powder may help boost the system a little
  • Post workout recovery: Adding a protein boost after workouts can often help reduce muscle soreness and support recovery
  • Convenience: Protein powder is an easy way to up your protein intake, especially if you are on the go

Collagen powder benefitscollagen powder

  1. Healthy skin, hair, and nails: Collagen promotes elasticity and hydration. This can help to improve the appearance of your skin, hair, and nails
  2. Joint health: Studies have shown collagen is very helpful for repairing cartilage as well as reducing joint pain and stiffness 
  3. Gut health: Collagen helps support your gut by helping to balance the beneficial bacteria as well as helping to create a strong gut lining both of which can help with digestion
  4. Bone health: In addition to improving hair, skin, and nails, collagen can also improve how strong your bones are and your bone density 

Which one should I use?

Whether you choose protein powder or collagen powder really depends on your wellness goals and your dietary needs. 

Looking to build muscle mass or recover after a workout?

Protein powder may be a better choice. 

Want to improve the health and appearance of your skin, hair, and nails, or support joint and gut health?

Collagen may be a better choice here.

In conclusion

Both protein powder and collagen have their own unique benefits and can be used to supplement a healthy diet. 

By understanding the differences between the two, you can make an informed decision about which one is right for you.

My preferred powder, whether it’s protein or collagen, is Rootz.  I’ve written about them before and I like their clean label profile and how they create their products. 

Here’s a quick and easy smoothie that uses either protein powder or collagen.protein powder vs collagen

  • 1 serving protein powder or collagen powder
  • 1 ½  cup almond milk
  • 1-2 T.  seeds (flax, chia, hemp, pumpkin, sunflower, sesame)
  • 1 handful greens 
  • 1/2 C. berries, fresh or frozen
  • 2 T. melted coconut oil
  1. Place all ingredients into a blender except the coconut oil
  2. Pour in the coconut oil while the blender is going in order to avoid clumping

How To Pick A Healthy Snack

by drinks, protein, snacks,

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime. While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

  • excess sugar (more than 4 g per serving)
  • artificial sweeteners
  • artificial flavors
  • artificial colors
  • ingredients you don't understand
  • starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

How to pick a healthy snack

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

  • Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
  • Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
  • Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
  • Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
  • Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
  • Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
  • Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

How does protein boost energy?

Proteins are a far different energy source than carbohydrates. When a person eats carbohydrates they are broken into sugars, which provide quick energy. However, this energy only lasts a short time, eventually leaving the person feeling tired. Proteins provide a much longer source of energy than carbohydrates do. The energy from proteins is a more consistent fuel that powers the body. In addition, adequate protein in the diet guards against fatigue, disease, and moodiness. If you want to know your body's protein requirements, Georgetown University provides a helpful table for determining how many grams of protein men and women need each day.

Choosing protein for snacks

It's important to understand that there are two main types of protein; complete and incomplete. A protein is considered to be complete if it contains all of the essential amino acids necessary for body growth and function. In general, animal products contain complete proteins while plant-based products are incomplete. However, consuming a variety of plant-based products can still give a person all the amino acids they need by combining to form a complete protein.  As an example, combining grains and legumes will form a complete protein.

Protein-rich snack ideas

These suggested protein-filled snacks can provide long-lasting energy boosts. So you'll get the nutrition you need and won't feel depleted.

  • A hard-boiled egg with some fresh veggies
  • A can of sardines with lettuce or endive
  • A cup of yogurt
  • Half a cup of cottage cheese with some fresh veggies
  • 2 Tbsp almond butter and an apple
  • A small handful of nuts and seeds
  • Beef jerky
  • A stick of string cheese and some fresh veggies
  • 2 T. hummus with raw veggie sticks

Of course, protein should be consumed in moderation. While protein is vital for all individuals and moderate amounts of protein make excellent snacks, consumption of excessive amounts may eventually begin harming the kidneys.  Protein is a good choice for busy days when adequate stamina is vital.

Iliana Spector, a health writer for Assisted Living Today, contributed to this article

hydrate this summer

Stay Well-Hydrated For Summer

by drinks, health, summer, water, ,

With summer just around the corner and temperatures rising it's important to stay well-hydrated during the summer months. Most of us don't drink enough water in the first place, add in the higher temperatures and more outdoor activity, it all adds up to sweating more, leading to more fluid loss and potential dehydration. Dehydration can cause a large number of physical problems from headaches and migraines, to constipation to deep fatigue or loss of energy.

What to drink

Before you reach for that cheap 54-oz Big Gulp think about what your body needs in terms of hydration. It certainly doesn't need all that sugar. An 8-oz can of Sprite claims that it has 26 g of sugar, multiplied by 6.75 to equal a 54-oz drink, that comes to 175.5 g of sugar, not to mention all those chemicals. If you're drinking sugar-free, you are taking in even more chemicals. And let's not forget that caffeinated sodas would deliver a jolting 155 mg of caffeine.
 
Other popular summer drinks include the thought of a refreshing cold beer on a hot day, or perhaps a wine spritzer or an alcopop.  But it's important to remember that alcohol is a diuretic; this means you lose more body fluids when you drink it. So even though after spending the day in the hot summer sun that beer, wine cooler, or mixed drink seems cool and refreshing, it won't help you stay healthy and hydrated.

The hydration factor

To figure out how much hydration you need, calculate your body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

For example:

     150 pounds
     divided by 2 = 75
     divided by 8 = 9.4 cups

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off put your beverage in front of you with the goal to drink it before the alarm goes off again.

Remember that this does not mean plain water. Too much water is not healthy either as it can dilute your electrolyte balance. Soups, herbal teas, food with lots of liquid (like watermelon), plus water all count towards a daily hydration goal. 

May 1-7 is National  Drinking Water Week!

Join the 7-Day Hydration Challenge by downloading your FREE handout below! 

Sign Up to Download Your Free Hydration Handout!
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Rehydrate and refresh

Choose drink choices that are actually good for you. Here are a few suggestions:
 
  • Water – always good, water is exactly what your body needs. For a refreshing change to plain water add a slice of citrus to your water. For a cool and cleansing taste try slices of peeled cucumber or even a sprig of mint.
  • Iced tea – although tea does have caffeine if you make your iced teas with green tea you'll be getting less caffeine overall. Or you can use herbal teas which have no caffeine and are delicious and enjoyable.
  • Spritzers – adding your favorite juice to cool seltzer water with some ice and perhaps a slice of fresh fruit can be a great way to stay hydrated. The usual proportions are 30% juice 70% seltzer. Just be sure to choose juices that are 100% juice, no additives, no preservatives, no colors.  If you are using concentrated juice you will need to adjust the proportions to your preference.
  • Agua fresca – these cool and tasty drinks, originally from Mexico, are made by taking blended fresh fruit, usually melons, and combining them with water, sugar, and a splash of lime juice. Because there is sugar, with both the fresh fruit and the added sugar, these should be consumed in moderation.  There is a delicious recipe posted below.
  • Lemonade or limeade – made with citrus juice, water and sugar this can be very satisfying and cooling. If you make it yourself you control how much sugar is in it.  There are a wide number of tasty recipes available online.

Agua Fresca

Print Recipe Pin Recipe

Ingredients
  

  • 3 cups of melon (cantaloupe, watermelon, honeydew, etc), seeded, peeled and diced
  • 1 1/2 cups cold water
  • 2 tablespoons evaporated cane juice crystals
  • juice of 1-2 limes

Instructions
 

  • Blend melon to a pulp in the blender
  • Strain pulp to remove fibers
  • In a pitcher mix together water and sugar until sugar crystals dissolve
  • Add melon juice
  • Add lime juice to taste
  • Serve over ice

Containers

Instead of relying on the availability of drinks on the road, one of the best things you can do to stay hydrated is taking your container with you. Don't drink from plastic containers if you can at all avoid it due to issues with BPA. To learn more watch my interview with Lara Adler, The Environmental Toxins Nerd.

Glass or stainless steel containers are your best bet. My personal favorite is Glasstic, a shatterproof plastic cylinder around a glass center cylinder. Easy to take apart and wash in the dishwasher, the company claims these are the last water bottle you'll ever need. I bought three over two years ago and they're still going strong. Get 10% off with this link!

Lara is also teaching about the issues with water contamination & filtration since 2012. Learn more from Lara and check out her brand-new e-course, PURE: Finding The Best Filter, For The Purest Water. She created it to educate and empower you, so you can find the very best water filter for your situation. 

Learn More on my Ebook: Hydration For A Healthy Life

Discover the secrets to staying hydrated and maintaining a healthy lifestyle with "Hydration For A Healthy Life". Learn about the importance of water, electrolytes, and alkaline beverages, as well as tips for staying hydrated year-round. Plus, enjoy delicious recipes for infused waters that make hitting your hydration goals easy and enjoyable.

Whether you're a fitness enthusiast or simply looking to improve your overall health, this eBook has everything you need to keep your body running smoothly. Grab your copy now and drink up to a healthier you!

oxalates from green smoothie

Oxalates From Your Green Smoothie

by drinks, vegetables, ,

That green smoothie may not be as healthy for you as you think it should be. Sure, everyone’s posting delicious pictures of their green smoothies and sharing how wonderful they feel since they’ve started making one every day. 

But if you are among those that are sensitive to oxalates or has a tendency to develop kidney stones, oxalate-rich foods, no matter how healthy they are, may not be the right choice for YOU.

Kidney stone issues have increased by 37% in the past 20 years. About 11% of men and 6% of women in the US will have kidney stones at least once in their lifetime.  Of those who have suffered from kidney stones, approximately 75% are calcium oxalate stones.  

Oxalic Acid and Oxalate

Oxalic acid is an organic compound found in many plants. In plants, it is usually bound to minerals which form oxalate. Oxalates or oxalic acid are used interchangeably in nutrition science. 

Examples of plant foods with high amounts are spinach, beet greens, beet roots, Swiss chard, rhubarb, and many nuts. Yes, those are all foods that can be great for your health. However just because they're supposed to be a healthy choice doesn’t necessarily mean it is right for you. Since adding greens to our diets is supposed to be beneficial and there are many Green Smoothie Cleanse recipes out there, let’s focus on the greens.

Health Benefits of Greens

Greens are packed with vitamins, minerals, antioxidants, phytonutrients, and fiber. Additionally, they have very little carbohydrates, sodium, or cholesterol. Studies have shown that eating even two to three servings a week may lower your risk of stomach, breast, and skin cancer. In addition, they have also been shown to reduce the risk of obesity, heart disease, high blood pressure, and mental decline. Why not add them to your morning smoothie? The more greens in our diet the better, right? Not if you are sensitive to oxalates or prone to kidney stones. 

Oxalic Acid Issues

When oxalic acid combines with calcium in your body it can form calcium oxalate. If this happens in your stomach and intestines, that's not a problem as it will leave your body through the stool. But, if the oxalate does not leave through the stool, it can travel to your kidneys. This is where it may start to form crystals. These crystals can join together, and create stones which  can be a huge problem.

Besides kidney stones, there can be other potential symptoms related to oxalate sensitivity. These include joint pain, burning with urination, pain in the body, interstitial cystitis, burning with bowel movements, leaky gut, depression, and thyroid conditions. If you develop oxalate toxicity it can lead to autoimmunity, impair bone health, neurological, cardiovascular, and kidney function. That green smoothie might not look as good to you now if you have any of these symptoms or conditions. 

Does This Mean All Greens Should Be Avoided? 

No! There are both high and low oxalate greens. Most people have no issues with oxalates and can continue to enjoy foods that may be high in oxalates. Greens that are high in oxalates include spinach, collards, Swiss chard, and beet greens. Low oxalate options include arugula, kale, cabbage, mustard greens, endive, watercress, and lettuces such as Romaine, butter, Boston, and Bibb. 

So even if you need to reduce the number of oxalate-containing greens in your diet, there are still many delicious options to choose from. Besides removing high oxalate-containing foods from your diet there are other things you can do to assist with oxalate absorption.

Resolving Oxalic Acid Challenges

Hydration: Drink plenty of fluids, mainly water. This will dilute the urine which has the benefit of lowering the potential of calcium and oxalate binding and possibly forming stones in the urine. 

Lemon Juice: Lemon juice contains citrate which can prevent oxalate build up by binding to calcium. Therefore, the calcium cannot bind to oxalate. Adding lemon juice to your water not only tastes good but can grab that calcium. Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Dairy Intake: There have been several studies suggesting that increasing your dietary calcium intake decreases urinary oxalate excretion. Basically, the calcium received from the dairy binds to the oxalates in the intestine which then leaves the body through the stool instead of getting into the urinary tract. Thus, reducing the likelihood of stone formation. If you are unable to add dairy to your diet, calcium supplementation can be done. Calcium citrate is the preferred form and is best taken with meals with a dose of 200 to 400 mgs being recommended. 

Gut Bacteria: There are both good and bad gut bacteria in our digestive system. One of the good guys for oxalate is oxalobacter formigenes. This bacteria utilizes oxalate as a source of energy. Thus, it has been reported to decrease the risk of recurrent calcium oxalate stones. A healthy gut flora will usually have oxalobacter formigenes to manage oxalate in the digestive system. Antibiotic use will deplete this bacteria. Erythromycin and azithromycin are especially harmful to oxalobacter formigenes.  

Preparing Your Greens: There are two types of oxalates found in foods, soluble and insoluble. Several studies have been done to evaluate if various cooking methods can alter the oxalic acid in foods. Boiling markedly reduced soluble oxalate by 30 to 80%. It was found to be more effective than steaming which had a reduction rate of only 5 to 53%. The loss of insoluble oxalate during both cooking methods varied greatly, anywhere from 0 to 74%. Soluble oxalate appears to be better absorbed than insoluble. Therefore, using cooking methods such as boiling or steaming, may be an option to decrease soluble oxalate in the diet

Green Tea: A recent study shows that compounds found in green tea extract bond to calcium oxalate and makes the formed crystals a different shape. This makes them less likely to bind together thus they are unable to form larger stones.

If you have a sensitivity to oxalate or are prone to kidney stones, switching out that spinach in in your green smoothie with a low-oxalate green may be a good way to lessen the oxalate challenges. Additionally, using lemon juice, dairy, probiotics with oxalobacter formigenes, green tea, or boiling the greens first are additional options to decrease oxalate challenges. These strategies not only will work for your greens, but can help for all oxalate-containing foods.

 

[expand title="Sources"] 

Chai, W. and Liebman, M. Effect of Different Cooking Methods on Vegetable Oxalate Content. Journal of Agricultural and Food Chemistry 2005 53 (8), 3027-3030. DOI: 10.1021/jf048128d

Kaufman DW, Kelly JP, Curhan GC, et al. Oxalobacter formigenes may reduce the risk of calcium oxalate kidney stones. J Am Soc Nephrol. 2008;19(6):1197-1203. doi:10.1681/ASN.2007101058

 

Makkapati S, D'Agati VD, Balsam L. "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy. Am J Kidney Dis. 2018 Feb;71(2):281-286. doi: 10.1053/j.ajkd.2017.08.002. Epub 2017 Dec 6. PMID: 29203127.

 

Olson, N., RD Revised 3/2010 S. Van Riet RD, w/input from K Penniston, PhD, RD. Nutrition Tips to Treat and Prevent Calcium Oxalate Kidney Stones. Retrieved from https://www.uwhealth.org/files/uwhealth/docs/pdf/nutrition_kidney_stones.pdf,

 

Shu, X., Cai, H. and others. (2019). Green tea intake and risk of incident kidney stones: Prospective chort studies in middle-aged and elderly Chinese individuals. International Journal of Urology. Retrieved from https://onlinelibrary.wiley.com/doi/epdf/10.1111/iju.13849.

 

Taylor, E. and Curhan, G. Dietary calcium from dairy and nondairy sources, and risk of symptomatic kidney stones. Retrieved from https://www.auajournals.org/doi/abs/10.1016/j.juro.2013.03.074

 

Yadav, S.K., Sehgal, S. Effect of domestic processing and cooking on selected antinutrient contents of some green leafy vegetables. Plant Foods Hum Nutr 58, 1–11 (2003). https://doi.org/10.1023/B:QUAL.0000040359.40043.4f

 

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herbal support

Herbal Support To Boost Your Immune System

by drinks, herbs and spices, immune system, ingredients, , ,

 

Building an Herbal Medicine Cabinet

The winter tends to be a time when many of us get sick. Plus germs somehow seem to pass around more easily at this time of year when it’s cold and damp.  But if you’ve got a cough or you are not feeling well what do you reach for?  When you go to the drug store and you look at the shelves, the majority of their remedies they have artificial colors in them. They also have all kinds of preservatives and other chemicals in them that are not great for us. So if you're sick, why do you want to put things into your body that aren't going to help you get better?

These are a few of my favorite winter recipes to help support your system without artificial ingredients, alcohol, and preservatives. These are things you want to have in advance. If you've made them up ahead of time you won’t have to go rummaging around for a remedy when you need it.

 

Elderberry Syrup for Immune Support

One of my favorite things to do in the wintertime is to brew up a batch of elderberry syrup.

 It's easiest to buy the elderberries. Although you can forage for elderberries it’s easier to simply buy them dried. It’s really important to know that you shouldn’t ever eat fresh elderberries.  They can really upset your stomach and cause diarrhea and/or vomiting.

To make elderberry extract you’ll need a four-to-one ratio of berries to water.  I like to use a half a cup of dried elderberries and two cups of water. If you’d like you can add in some cinnamon stick, a little ginger, maybe even some cloves.  Bring it to a boil, then turn it down to a simmer and just let it simmer for an hour. That pulls all of that lovely, beneficial stuff out of the elderberries. Then you strain it and let it cool. 

You can add in a little bit of honey, so it tastes a little sweeter and you just store it in the refrigerator.

Generally, I recommend a tablespoon a day for preventative purposes during the winter. But when you get sick, if you need to, you can take a tablespoon three times a day. 

I typically make one batch which can last almost the whole winter, unless somebody gets really sick.

Elderberries are so good for us because they're very high in vitamins A and C they're a good source of bioflavonoids, and elderberry syrup is great for boosting the immune system. It's good if you have coughs or colds, it's antiviral. So it's just a really good thing to have in your herbal medicine cabinet.

Elderberry Syrup Recipe

This recipe was taught to me by a neighbor, Mrs. Ruth Patty who also taught me how to forage for elderberries. These days I buy the elderberries because cleaning them is somewhat finicky work.
Print Recipe Pin Recipe

Ingredients
  

  • 1/2 cup dried organic elderberries (I buy mine from Mountain Rose Herbs )
  • 2 cups cold water
  • 1 cinnamon stick
  • 1/2 teaspoon fresh ginger, minced
  • 2 clovesraw local honey to taste

Instructions
 

  • Combine berries, cinnamon, ginger, cloves and water in a pot and bring to a boil
  • Reduce heat and let simmer for one hour
  • Remove from heat and let cool for 45 minutes
  • Strain berries and flavorings using cheesecloth or muslin, squeezing to remove as much liquid as possible
  • Cool to just above room temperature and add honey, stirring well to fully incorporate
  • Bottle in a sterilized glass jar, preferably amber glass

The Benefits of Fire Cider

Fire cider, sometimes called fire tonic, is a term given to a vinegar drink that is steeped with massive amounts of beneficial herbs and spices. It includes wonderful, immune-supportive herbs and spices.  I use the recipe from Mountain Rose Herbs.

One of the ingredients in fire cider is horseradish root which is best when you use it fresh.  Be aware it is really powerful stuff.  When you grate it your eyes tear up, your nose runs, and it opens up your sinuses. But the real thing is just so much better than using a paste or bottled horseradish. Especially when you’re making something like fire cider to boost your immune system.

If you don’t have access to horseradish it is possible to grow it in your garden. It grows well in zones 4-7 in the US.  However, I  recommend growing it in a pot; it is a vigorous plant that can become invasive and is notoriously difficult to get rid of if it has taken hold in your garden. 

Another component of fire cider is jalapeño peppers. While fire cider is supposed to have heat to it I confess when I make it I remove the seeds from the jalapeños because otherwise, it is very spicy.  

This is an immune support recipe you’ll want to make at least a month ahead of time because it needs to sit and brew.  

Just as with the elderberry syrup above, you’ll add some raw honey.  It's really an important part of these recipes. Raw honey is so beneficial for us, especially for seasonal health issues and for our upper respiratory system.  The best option is both raw and local. 

Take one tablespoon a day of the fire cider for preventative measures and one tablespoon three times a day if you’re sick.

Here’s a funny picture of me trying a sip of Hilbilby’s Fire Tonic that my dear friend and colleague Trudy Scott shared with me when I visited her in Australia. We took pictures of each other taking this stuff and whooo was it potent!

 

Garlic, Not Just to Ward Off Vampires

 

Another beneficial strategy for winter immunity is to keep fresh garlic in the house.  Used for centuries in health preparations, this aromatic member of the onion family is both potent and pungent. Studies have shown it to be highly supportive of the immune system.  It’s also been found to have antiallergenic and anti-inflammatory properties. 

When I feel the seasonal ick coming on one of my personal ways to get more garlic is to take it raw.  The best way to do this is to chop up a clove of garlic (just one) and let it sit for a couple of minutes.  When you let it sit this oxidizes and amplifies the allicin which is one of the beneficial compounds.  Then add it to a spoon (with a tiny drop of raw honey if needed) and swallow it down followed by a glass of water.  I’m not going to lie, it does not taste pleasant.  And you’ll need to make sure you have something in your stomach because raw garlic can make you feel rather nauseous.

However, personal observation indicates that when I do this my symptoms tend to clear up faster than those around me who don’t take the garlic shot.

 

Using Herbal Teas

I'm just a big fan of herbal teas.  I’ve listed a couple of my favorite herbal books below and I’m a student of herbal remedies, not a practitioner. Please note that just because they are plants does not mean that precautions are not necessary when taking herbs.  This is especially true if you are using more than you would add to food.  Allergies and sensitivities can and do happen.  Some herbs are specifically not recommended if you are pregnant or nursing.  If you have any concerns about using herbs I suggest that you work with a certified herbalist. 

If you have a medicinal herb garden you can harvest them fresh. However, you’ll still want to dry them for use as fresh herbs are full of all of their constituent oils and can be overwhelming. Fresh herbs tend to be more potent than dry by a factor of 3 or more to 1.  I believe it's better to use them in their dry form so you can have all the benefits of the herb without getting an unpleasant overpowering taste.

If you don’t want to grow herbs or don’t have space, you can always purchase them dried and cleaned.  My favorite source is Mountain Rose Herbs.  

If you’re going to blend your own herbal remedies a part is simply a measure.  If you’re making a tiny bit you can use a Tablespoon or a small scoop.  If you’re making larger batches, which is what I do to make sure I’ve got it on hand, use a larger scoop or even a dry measuring cup.  

Brewing Teas

When brewing your herbs for tea I recommend a heaping teaspoonful of dried herbs added to 8-12 ounces of hot water. Steep this for 3-4 minutes and then strain and drink.  If needed you can add a little raw honey. 

Below are a few of my favorite herbs to keep on hand for winter remedies:

  • Sage - High in vitamin K, it’s reported to be beneficial for sore throats and bleeding gums. 
  • Rose hips - A good source of vitamin C, lycopene, and beta carotene, rose hips are  a good antioxidant-rich addition to the diet
  • Lemon peel - A beneficial antimicrobial and antibacterial substance, lemon peel is another good source of vitamin C, rich in antioxidants, and also provides some calcium, magnesium, and potassium.
  • Peppermint - A highly beneficial herb, peppermint is not only antibacterial and anti-inflammatory, studies also show it has antiviral properties. Drinking peppermint tea, hot or cold, can be helpful for sinus relief, headaches, and oral health.  In addition to drinking the tea, inhaling the steam from a cup of hot peppermint tea can be another way to use it for winter health support.
  • Spearmint - Another antioxidant-rich member of the mint family, spearmint is a good tea to settle the stomach and help with nausea. Like peppermint, it is also highly antimicrobial.  It can also be enjoyed hot or cold. 

About Chamomile 

Everyone thinks of chamomile as being a calming tea. Many people like to have it just before they go to bed to relax themselves. But not everyone can or should do that.  Some people are allergic to chamomile. 

One of the ways to know is if you are allergic to ragweed or peppermint. Those three things are all botanically related to each other so drinking chamomile tea is not going to be very restful or relaxing for your body. The good news is, there are so many beneficial herbs out there. If you can't do chamomile, you could try other relaxing herbs like vervain or linden.

 

Upper Respiratory Tea Blend

2 parts nettle leaf

1 part comfrey 

1 part mullein

1 part peppermint

1 part chamomile (see note above for allergies)

1/2 part coltsfoot 

1/2 sweet cinnamon stick

 

Sore Throat Soothing Tea Blend

2 parts Slippery elm

2 parts Licorice root

1 part Wild Cherry bark

 

Chelated Silver

 

 

Another good item to stock in your medicine cabinet is chelated silver.  Silver can be highly beneficial for boosting the immune system and has been shown to be effective against both bacterial and viral infections.  Silver appears to be supportive for sore throats and relieving upper respiratory and sinus

Amino Acid Support

 

 

When it comes to immune support (in any season, not just winter) amino acid therapy can be highly beneficial.  My dear friend and colleague Trudy Scott is the Food Mood Expert and the author of The Antianxiety Food Solution.   Trudy has a great article on amino acid support using GABA and theanine.  

Amino acids have so many uses.  I personally have used them for stress reduction and sleep support.  With Trudy’s help I was even able to use them to help me lower my fear response when it come to spiders.  But amino acids don’t only help you to feel better, they can be highly supportive for your immune system. They’re definitely a great addition to your medicine cabinet.

 

Resources

 

Books: 

Other Items:

 

[expand title="Sources"]

A Modern Herbal | Sages".  Botanical.Com, 2021, http://botanical.com/botanical/mgmh/s/sages-05.html#com.

Abuelgasim, Hibatullah et al. "Effectiveness Of Honey For Symptomatic Relief In Upper Respiratory Tract Infections: A Systematic Review And Meta-Analysis".  BMJ Evidence-Based Medicine, vol 26, no. 2, 2020, pp. 57-64.  BMJ, doi:10.1136/bmjebm-2020-111336.

Arreola, Rodrigo et al. "Immunomodulation And Anti-Inflammatory Effects Of Garlic Compounds".  Journal Of Immunology Research, vol 2015, 2015, pp. 1-13.  Hindawi Limited, doi:10.1155/2015/401630.

Ashfaq, F et al. "THERAPEUTIC ACTIVITIES OF GARLIC CONSTITUENT PHYTOCHEMICALS ".  Biological And Clinical Sciences Research Journal, vol 2021, no. 1, 2021, pp. e007-e007., http://bcsrj.com/ojs/index.php/bcsrj/article/view/53. 

Bardaweel, Sanaa K. et al. "Chemical Composition, Antioxidant, Antimicrobial And Antiproliferative Activities Of Essential Oil Of Mentha Spicata L. (Lamiaceae) From Algerian Saharan Atlas".  BMC Complementary And Alternative Medicine, vol 18, no. 1, 2018.  Springer Science And Business Media LLC, doi:10.1186/s12906-018-2274-x. Accessed 28 June 2021.

Buist, H.E. et al. "Derivation Of Health Effect Factors For Nanoparticles To Be Used In LCIA".  Nanoimpact, vol 7, 2017, pp. 41-53.  Elsevier BV, doi:10.1016/j.impact.2017.05.002.

Eccles, R. et al. "The Effects Of Menthol Isomers On Nasal Sensation Of Airflow".  Clinical Otolaryngology, vol 13, no. 1, 1988, pp. 25-29.  Wiley, doi:10.1111/j.1365-2273.1988.tb00277.x.

Galdiero, Stefania et al. "Silver Nanoparticles As Potential Antiviral Agents".  Molecules, vol 16, no. 10, 2011, pp. 8894-8918.  MDPI AG, doi:10.3390/molecules16108894.

Goos, Karl-Heinz et al. "Wirksamkeit Und Verträglichkeit Eines Pflanzlichen Arzneimittels Mit Kapuzinerkressenkraut Und Meerrettich Bei Akuter Sinusitis, Akuter Bronchitis Und Akuter Blasenentzündung Im Vergleich Zu Anderen Therapien Unter Den Bedingungen Der Täglichen Praxis".  Arzneimittelforschung, vol 56, no. 03, 2011, pp. 249-257.  Georg Thieme Verlag KG, doi:10.1055/s-0031-1296717. 

Guimarães, Rafaela et al. "Targeting Excessive Free Radicals With Peels And Juices Of Citrus Fruits: Grapefruit, Lemon, Lime And Orange".  Food And Chemical Toxicology, vol 48, no. 1, 2010, pp. 99-106.  Elsevier BV, doi:10.1016/j.fct.2009.09.022. 

Gupta. "Chamomile: A Herbal Medicine Of The Past With A Bright Future (Review)".  Molecular Medicine Reports, vol 3, no. 6, 2010.  Spandidos Publications, doi:10.3892/mmr.2010.377. 

Jeremiah, Sundararaj S. et al. "Potent Antiviral Effect Of Silver Nanoparticles On SARS-Cov-2".  Biochemical And Biophysical Research Communications, vol 533, no. 1, 2020, pp. 195-200.  Elsevier BV, doi:10.1016/j.bbrc.2020.09.018. Accessed 28 June 2021.

Kinoshita, Emiko et al. "Anti-Influenza Virus Effects Of Elderberry Juice And Its Fractions".  Bioscience, Biotechnology, And Biochemistry, vol 76, no. 9, 2012, pp. 1633-1638.  Oxford University Press (OUP), doi:10.1271/bbb.120112.

Koczka, Noémi et al. "Total Polyphenol Content And Antioxidant Capacity Of Rosehips Of Some Rosa Species".  Medicines, vol 5, no. 3, 2018, p. 84.  MDPI AG, doi:10.3390/medicines5030084.

Mármol, Inés et al. "Therapeutic Applications Of Rose Hips From Different Rosa Species".  International Journal Of Molecular Sciences, vol 18, no. 6, 2017, p. 1137.  MDPI AG, doi:10.3390/ijms18061137. 

Miyake, Yoshiaki, and Masanori Hiramitsu. “Isolation and extraction of antimicrobial substances against oral bacteria from lemon peel.”  Journal of food science and technology  vol. 48,5 (2011): 635-9. doi:10.1007/s13197-011-0330-3

PARK, HO-WON et al. "Antimicrobial Activity Of Isothiocyanates （Itcs） Extracted From Horseradish （Armoracia Rusticana） Root Against Oral Microorganisms".  Biocontrol Science, vol 18, no. 3, 2013, pp. 163-168.  The Society For Antibacterial And Antifungal Agents, Japan, doi:10.4265/bio.18.163. 

Review, Traditional. "Traditional And Modern Uses Of Natural Honey In Human Diseases: A Review – Vitamin Agent".  Vitaminagent.Com, 2021, http://vitaminagent.com/traditional-and-modern-uses-of-natural-honey-in-human-diseases-a-review/.

Sidor, Andrzej, and Anna Gramza-Michałowska. "Advanced Research On The Antioxidant And Health Benefit Of Elderberry (Sambucus Nigra) In Food – A Review".  Journal Of Functional Foods, vol 18, 2015, pp. 941-958.  Elsevier BV, doi:10.1016/j.jff.2014.07.012. 

Souza, Fábia Valéria M. et al. "(−)-Carvone: Antispasmodic Effect And Mode Of Action".  Fitoterapia, vol 85, 2013, pp. 20-24.  Elsevier BV, doi:10.1016/j.fitote.2012.10.012.

Thosar, Nilima et al. "Antimicrobial Efficacy Of Five Essential Oils Against Oral Pathogens: An In Vitro Study".  European Journal Of Dentistry, vol 07, no. S 01, 2013, pp. S071-S077.  Georg Thieme Verlag KG, doi:10.4103/1305-7456.119078. 

Y, Rakover et al. "[The Treatment Of Respiratory Ailments With Essential Oils Of Some Aromatic Medicinal Plants]".  Harefuah, vol 147, no. 10, 2008, p. ., https://pubmed.ncbi.nlm.nih.gov/19039907/

[/expand]

Non-alcoholic Holiday Eggnog Recipe

by drinks, eggs, holidays

Nothing warms up the holiday spirit quite like a cup of eggnog. With its comforting temperature and warm winter scents like cinnamon, vanilla, and nutmeg, eggnog has been a winter staple.

This Yuletide drink has probably been around for a thousand years. According to TIME, it originated from the early medieval Britain “posset”-- a hot, milky, ale-like drink. 

Its ingredients like, eggs, and sherry were foods of the wealthy, so eggnog was often used in toasts to prosperity and good health, becoming associated with holiday festivities. 

As the Ingredient Guru, I encourage you to make it from scratch instead of consuming the store-bought eggnogs. These are definitely not the “real” thing! One of the most popular grocery store brands contains the following ingredients:

  • Milk, cream - these are not identified as dairy products from cows not treated with rBST - so they probably have this added hormone which is not a good choice for health.  
  • Sugar - let’s face it, eggnog is not a low-calorie food
  • High Fructose Corn Syrup - this sweetener is linked with obesity, diabetes, and negatively affects the liver
  • Egg Yolks - eggs from free-range chickens are best, otherwise, you want at least eggs from chickens that are not raised in battery cages

Side Note: the USDA allows eggnog to be made from as little as 1% egg yolk - not a whole lot of egg in your nog there

  • Fat-Free Milk - see the dairy note above.  And know that fat-free is not a good choice.
  • Guar Gum - food gums can be upsetting to the gut, especially if you consume a lot of them
  • Carrageenan - this is a horrible ingredient which can cause serious gut health issues; it should be removed from the food supply
  • Mono & Diglycerides - these are a form of trans-fats. Trans-fats have been removed from the Generally Recognized As Safe list, but are not banned for use in the food supply. These should be avoided.
  • Red 40, Yellow 5 & 6 - artificial colors are made from a petrochemical base and should be avoided by everyone

If you’re not fond of eggnog, this may be the best time of the year to give it another try. For those that love the luscious taste of classic eggnog, but who are not fond of using raw eggs, this recipe is especially for you.

Non-alcoholic Holiday Eggnog Recipe

I simply want this to be non-alcoholic so everyone in the family can enjoy it. But for adults, you can add some rum, bourbon, or cognac.
Print Recipe Pin Recipe
Prep Time 10 minutes

Ingredients
  

  • 12 eggs
  • 1¼ c. organic sugar
  • 4 c. organic whole milk
  • 2 c. organic evaporated milk
  • 2 c. organic half & half
  • 2 t. vanilla extract
  • 1 t. ground nutmeg
  • Garnish: Cinnamon sticks, Dash nutmeg, Organic whipped cream

Instructions
 

  • Combine eggs and sugar in a bowl and whisk until well-combined. Transfer to a saucepan and stir in whole milk, vanilla extract, and ground nutmeg.
  • In a separate bowl, whisk together the evaporated milk and half and half. Set aside.
  • Turn the heat under the egg mixture to medium-low heat, stirring constantly to prevent the milk from scorching. When the mixture reaches 160 degrees on a candy thermometer, remove from heat and slowly whisk in evaporated milk mixture.
  • Pour the eggnog into an airtight container. Store in the fridge overnight or until thoroughly chilled. Serve in mugs and whipped cream, cinnamon sticks, or dash nutmeg. Enjoy!

Healthy Holiday Recipes

 

Whether it’s Thanksgiving, Christmas, Hannukah, Kwanza, or Solstice, this book has recipes, tips, and tricks to help you have your best holiday season ever.
 
 
Get your ebook

Non-alcoholic Holiday Eggnog Recipe

by drinks, eggs, holidays

Nothing warms up the holiday spirit quite like a cup of eggnog. With its comforting temperature and warm winter scents like cinnamon, vanilla, and nutmeg, eggnog has been a winter staple.

This Yuletide drink has probably been around for a thousand years. According to TIME, it originated from the early medieval Britain “posset”-- a hot, milky, ale-like drink. 

Its ingredients like, eggs, and sherry were foods of the wealthy, so eggnog was often used in toasts to prosperity and good health, becoming associated with holiday festivities. 

As the Ingredient Guru, I encourage you to make it from scratch instead of consuming the store-bought eggnogs. These are definitely not the “real” thing! One of the most popular grocery store brands contains the following ingredients:

  • Milk, cream - these are not identified as dairy products from cows not treated with rBST - so they probably have this added hormone which is not a good choice for health.  
  • Sugar - let’s face it, eggnog is not a low-calorie food
  • High Fructose Corn Syrup - this sweetener is linked with obesity, diabetes, and negatively affects the liver
  • Egg Yolks - eggs from free-range chickens are best, otherwise, you want at least eggs from chickens that are not raised in battery cages

Side Note: the USDA allows eggnog to be made from as little as 1% egg yolk - not a whole lot of egg in your nog there

  • Fat-Free Milk - see the dairy note above.  And know that fat-free is not a good choice.
  • Guar Gum - food gums can be upsetting to the gut, especially if you consume a lot of them
  • Carrageenan - this is a horrible ingredient which can cause serious gut health issues; it should be removed from the food supply
  • Mono & Diglycerides - these are a form of trans-fats. Trans-fats have been removed from the Generally Recognized As Safe list, but are not banned for use in the food supply. These should be avoided.
  • Red 40, Yellow 5 & 6 - artificial colors are made from a petrochemical base and should be avoided by everyone

If you’re not fond of eggnog, this may be the best time of the year to give it another try. For those that love the luscious taste of classic eggnog, but who are not fond of using raw eggs, this recipe is especially for you.

Non-alcoholic Holiday Eggnog Recipe

I simply want this to be non-alcoholic so everyone in the family can enjoy it. But for adults, you can add some rum, bourbon, or cognac.
Print Recipe Pin Recipe
Prep Time 10 minutes

Ingredients
  

  • 12 eggs
  • 1¼ c. organic sugar
  • 4 c. organic whole milk
  • 2 c. organic evaporated milk
  • 2 c. organic half & half
  • 2 t. vanilla extract
  • 1 t. ground nutmeg
  • Garnish: Cinnamon sticks, Dash nutmeg, Organic whipped cream

Instructions
 

  • Combine eggs and sugar in a bowl and whisk until well-combined. Transfer to a saucepan and stir in whole milk, vanilla extract, and ground nutmeg.
  • In a separate bowl, whisk together the evaporated milk and half and half. Set aside.
  • Turn the heat under the egg mixture to medium-low heat, stirring constantly to prevent the milk from scorching. When the mixture reaches 160 degrees on a candy thermometer, remove from heat and slowly whisk in evaporated milk mixture.
  • Pour the eggnog into an airtight container. Store in the fridge overnight or until thoroughly chilled. Serve in mugs and whipped cream, cinnamon sticks, or dash nutmeg. Enjoy!

Looking for more holiday beverage? Have a look at my Healthy Holiday Recipes 

Note: Get 10% off on my Healthy Holiday Recipes + FREE Holiday Leftover Plan when you buy before the launch on December 18!

Have a healthy holiday season! Cheers!

Guide To Freezing Food: What You Can And Can’t Put In The Freezer

by bread, dairy, drinks, eggs, food storage, food waste, fruit, herbs and spices, jelly/jam, left overs, meat, nuts

Did you know that the United States is the global leader in food waste? In fact, nearly 40% of the US food supply is wasted each year. That’s approximately 133 billion pounds and $161 billion worth of food.

According to the US Department of Agriculture (USDA), food spoilage is one of the main reasons why Americans throw out food. So how do we tackle food waste? The USDA suggests improving labeling, food storage, cooking methods, among others. 

To help with the movement against food waste, let’s talk about one of the greatest inventions that can help avoid spoilage– the freezer!

Here’s some food for thought: freezing is one of the oldest and safest methods to preserve food, with no chemical preservatives needed. However, many of us are not sure how to properly freeze food.

Which food is safe to freeze? How long can you freeze food? Is it okay to refreeze thawed meat?

Print and stick these guidelines on your fridge door for every family member’s reference: 

Food you can freeze

 

Truthfully, You can freeze almost any food, except for canned food or eggs in shells . Canned foods may be frozen once the food is out of the can. 

  • Baked goods – Be sure to wrap it in parchment paper before you wrap it in plastic or foil. If possible, consider storing in glass containers.
  • Cheese – If it is brick or shredded cheese, such as cheddar, Colby, Monterey Jack
  • Dairy – Be aware that cottage cheese, cream cheese, sour cream, etc. can be a little more liquidy after thawing.
  • Raw eggs – It is not safe to freeze raw eggs in the shell.  Eggs can be frozen either just the yolks beaten together, just the whites beaten together, or yolks and whites beaten together and then put in the freezer. Frozen whites will not loft after thawing. Be sure to label your package with the number of eggs. These are best for omelets, quiche, or baking.
  • Guacamole – Be prepared to eat it all when you thaw it because it turns brown pretty quickly (i.e., freeze in small containers).
  • Herbs (fresh) – Wash and dry thoroughly before freezing. You can also mince and put into an ice cube tray with some oil to make herbed oils for cooking or roll into butter and freeze this compound butter for cooking.
  • Honey – Theoretically, honey lasts a v-e-r-y long time, so there’s no need to do that.
  • Hummus – Fresh hummus is so much better.
  • Jam – Most jams are store-bought and shelf-stable. Otherwise, I’m assuming that you’re making your own and simply don’t want to process it. In that case, make sure there is some expansion room at the top of the container (this is called headspace).
  • Margarine – You can freeze it, but I DON’T recommend eating margarine! 
  • Cow milk – Pour a little out of the container to allow for freezer expansion
  • Nuts – A freezer is a perfect place to store them because they don’t go rancid quickly from all of their natural oils.
  • Orange juice – Although it freezes better (i.e., won’t separate as much) in smaller containers, it needs to be stirred to bring back together after thawing.
  • Salsa – You need to make sure there’s a little space at the top of the jar for the salsa to expand. Thaw fully and stir to combine before eating.
  • Wine – Technically yes, it supposedly does well in ice cube trays. I’ve had mixed success with this. My recommendation is to get a mother of vinegar, a vinegar crock, and use leftover wine for making vinegar instead.

Food you shouldn’t freeze

 

Some foods don't freeze well, such as mayonnaise, cream sauce, and lettuce. Cooked meat tends to dry out when frozen, so raw meat and poultry will maintain their quality longer in the freezer.

  • Almond milk – It separates, and the texture is pretty gross!
  • Coconut milk – It’s best for baking or including in something else. I don’t like the way it tastes/feels after it’s been frozen
  • Deep-fried food – You’ll lose that nice crisp and make them soggy
  • Cream-based products such as sour cream – The texture will change. Frozen sour cream is best used in cooked dishes
  • Mayonnaise – The texture can be a bit off after it’s frozen. But mayonnaise is so easy to make at home that I suggest having the ingredients on hand rather than freezing it.
  • Soft cheese – Brie and camembert can be technically frozen, but their consistency changes after thawing. Goat cheese seems to freeze okay, but the flavor may change slightly.
  • Cooked pasta – If it’s not al dente, it could become mushy and disintegrate when you reheat it
  • Gravy – As long as it is flour-based. Cream or milk-based gravies will not freeze well
  • Vegetables with high water content – These foods can become soggy and water-logged when thawed.
  • Salad – Does not freeze well

How long can you keep food in the freezer?

 

According to FoodSafety.gov, “frozen foods stored continuously at 0 °F or below can be kept indefinitely.” Note that the guidelines for freezer storage below are for quality only. 

  • Hotdogs, bacon, sausage – 1-2 months
  • Luncheon meat – 1-2 months
  • Hamburger and other ground meats – 3-4 months
  • Fresh beef, lamb, and pork – 4-12 months
  • Cooked, store-wrapped ham – 1-2 months
  • Fresh whole chicken –  One year
  • Raw eggs – One year
  • Soups and stews – 2-3 months
  • Leftovers, such as cooked meat and poultry – 2-6 months

Food Safety During Power Outage

 

During a power outage, the refrigerator can keep the food safe for up to 4 hours. It’s safe to discard refrigerated perishable food such as meat, poultry, fish, eggs, and leftovers after 4 hours to avoid food poisoning. 

You may also want to keep a nickel in your freezer to let you know just how much the contents thawed during a power outage. Put a cup of water in the freezer. Once it’s frozen place a nickel on top of it.  If the power goes out the nickel let’s you know if your food stayed frozen. When you look at the cup after a power outage if the nickel is below the surface of the ice (or even, sadly, at the bottom of the cup) that let’s you know your freezer defrosted significantly and the items in it thawed and then refroze. They are most likely no longer safe to eat and should be thrown out. ⁠

Easy & healthy freezer meal recipes

 

If you’re looking for ideas on how to fill your freezer, refer to my Fast Fun Freezer Meals class. Get the information and recipes you need to prepare for a week’s worth of dinner — ready to put in the freezer in less than 90 minutes!

Do you have freezing or any food-related questions? Follow me on Instagram @theingredientguru; I’d be glad to reply to your comments! 

Sources:

  •  https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
  • https://www.usda.gov/foodwaste/faqs
  • https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/freezing-and-food-safety

Blueberry Mojito Mocktail Recipe

by breakfast, drinks, fruit, summer

There's something really refreshing about a cool crisp summer drink. Especially one that highlights the fabulous flavor of blueberries. At this point in my life, I choose to no longer drink alcohol (not that I ever drank that much to begin with). It turns out lots of people feel the same way I do and are choosing to eschew the alcohol.

But while more people are drinking less, there aren't that many delicious choices for us. So I came up with this fruity, sparkling mocktail recipe. I think it's perfect that it uses blueberries because July happens to be National Blueberry Month. If you really want to mix things up you can substitute raspberries or white peaches for the fruit and make a red, white, and blue mocktail bar to share with the family.

Blueberry Mojito Mocktail

Print Recipe Pin Recipe
Servings -9

Ingredients
  

  • 8 oz Kevita brand Lime Mojito Coconut sparkling drink

  • 3 Tablespoons simple syrup (recipe below)
  • 3-4 fresh mint leaves
  • 1 heaping tablespoon fresh fruit (dice the peaches if using)
  • Crushed ice

Instructions
 

  • Place fresh fruit in the bottom of a tall glass
  • Add crushed ice
  • Mix together Kevita and simple syrup and pour over ice
  • Garnish with mint leaves
    Enjoy!

Fruit Syrup

Print Recipe Pin Recipe

Ingredients
  

  • 1 cup fruit (blueberries, raspberries, or diced white peaches), mashed
  • 1 cup organic cane juice crystals
  • 1 cup water

Instructions
 

  • Place all ingredients in a small saucepan
  • Bring to a boil
  • Reduce to medium heat and cook, stirring frequently, until sugar is dissolved
  • Let cool to at least room temperature before using

Delicious in more than just beverages, blueberries are a fabulous, healthy fruit. Learn more about them here plus grab a great muffin recipe.

How To Make Non-Dairy Milk

by bread, breakfast, dairy, drinks, food intolerance, health, nuts, protein, vegan,

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products. 

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

  • 2 cups almonds
  • 4 cups filtered water
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract (optional)
  1. Soak almonds in water overnight
  2. Discard soaking water and rinse almonds well
  3. Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
  4. Blend on high speed for 2 minutes
  5. Strain through cheesecloth or a nut milk bag
  6. Solids can be refrigerated and used in baking within 4-5 days
  7. Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

[expand title="Sources"] 
Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896 [/expand]