Stimulating but Sleep-Friendly: Caffeine-Free Chai

Chai time: ginger root, whole cloves, cardamom pods, cinnamon sticks. 

Today I begin a new role as a Peer Review Board member for the peer-reviewed publication, IHP (Integrated Health Practitioners) magazine. Gearing up for an afternoon/evening session of reviewing citations, I decided to consider my home office "my favourite internet cafe" and that a nice, warming, zingy-sweet chai would be the perfect complement to my pursuits.  However, I'm all out of black tea, and don't feel like a caffeine jolt at this time of day anyway (I REALLY value my deep, refreshing, quality sleep and having caffeine noticeably interferes with it). So I got resourceful and made my own, caffeine-free version. It turned out really yummy, and I believe it's "chai time" I shared it with you!

RECIPE: Caffeine-Free Rooibos Chai

In a 1 litre glass teapot or mason jar put 2 thin slices of ginger root, 2 cinnamon sticks, 4 cardamom pods, 1 pinch of ground cloves (alternative: 2-3 whole cloves), 2 tbsp maple syrup, 1/2 tsp real vanilla extract and 2 ROOIBOS tea bags. Fill to brim with boiling water. Wrap a tea towel around your teapot to keep it nice and hot while the brew steeps for at least 20-25 minutes. The longer it steeps, the more flavours from the spices come through. Serve in your favourite mug with a splash of rice, almond or regular milk. 

Black peppercorns would be another nice addition to this chai - add 3-4 peppercorns to the teapot or jar before steeping. 

THE NATUROPATHIC SPIN:
Rooibos needles are found in bright reds and yellows and give this caffeine-free chai that traditional deep red-brown glow that actually corresponds to its high antioxidant content. In general with edible plants, the brighter the better, as brightness reflects antioxidant content and freshness. This antioxidant-rich chai is a lovely warm stimulatory blend that evokes the energy and spirit i experienced while visiting India and I shall enjoy its warming, mind-refreshing benefits during this afternoon's academic pursuits. 

Gluten-Free Apple Apricot Pancakes

Ever get that hankering for some good old fashioned, made-from-scratch pancakes, but worry about feeling too sleepy afterward to get on with your Saturday?  
Here's a gluten-free version I've developed that's flavourful yet not sugary, satisfying yet won't put you into a Carbohydrate Coma.

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Photo: E. Cherevaty 03-12-2011

HOW TO MAKE 'EM
Dry ingredients:
1/2 cup oat flour
1/2 cup gluten-free all-purpose flour*
1 TBSP ground flax seed1 tsp ground cinnamon
1/2 tsp sea salt
1/2 tsp xanthan gum
1/4 tsp baking powder
1/8 tsp ground ginger
1/4 cup to 1/3 cup chopped pecans or other nuts (set aside)
Slice apple into thin horizontal slices, so that the middle of the apple gives you its pretty star cut-out. Remove seeds. Drizzle apple slices with fresh lemon juice and set aside.
Mix the dry ingredients (EXCEPT apple and nuts) together in a mixing bowl.

Wet ingredients:
2 dried apricots, finely chopped (yes, they're a "dry" ingredient  but they'll soften nicely with a bit of a presoak here)
1 organic free range egg, lightly beaten
1/3 cup grapeseed and/or coconut oil**
1/2 cup rice milk
3/4 cup water
1-2 tbsp raw honey
1/2 tsp blackstrap molasses
1/2 tsp real vanilla extract
Combine the wet ingredients in a separate bowl.  
Preheat skillet to medium heat, adding just enough coconut and/or grapeseed oil to lightly coat it. It's ready when you can place a tiny drop of batter in the pan and hear it sizzle.
Make a small well in the dry mixture and add wet mixture to dry. Stir until just combined. Fold in nuts. If you'd like to thin the batter, add water or rice milk a small amount at a time. Pour about 1/3 cup amounts of batter at a time into the hot skillet to form four pancakes of 3-4" diameter. Once small holes appear on the surface (approx. 3-4 mins), place an apple slice on top of each and then flip 'em!  Cook on the apple side for 4-5 minutes or until golden. 
Yield: Makes about 6 hearty little pancakes. Enjoy them with an extra sprinkle of cinnamon, a drizzle of maple syrup or spread with almond butter.

BONUS: NATUROPATHIC KITCHEN-EY TIPS 
Wouldn't be an naturopathic doctor's blog without 'em, so here goes:

Gluten-Free Cookbooks

Looking for helpful and tasty gluten-free recipes?  Look no further! I've compiled this cookbook list to make things easier for those of you exploring gluten-free cooking for the first time...or looking for ways to change up your same-old gluten-free meal plans. 

I'll be the first to admit that going gluten-free is new and challenging...necessary for those with Celiac disease...and totally worth the effort for many others who suffer from gluten sensitivity symptoms.  Hang in there and have fun trying out some of these recipes!   

Your feedback on these or other gluten-free cookbooks is welcome - post your comments below or email drliz@guelphnaturopathic.com...And, click here for more healthy cooking resources. Eat well, be well!

1.  Rawcliffe P, Rolph R.  The Gluten-Free Diet Book: a guide to celiac sprue, dermatitis herpetiformis and gluten-free cookery. Toronto: NC Press Limited, 1985.

2.  Hills HC. Good Food, Gluten Free.  New Canaan: Keats Publishing, Inc., 1976.

3.  Savill A. The Gluten, Wheat and Dairy Free Cookbook.  Hammersmith, England: Thorsons, 2000.

4. Plant S. Finally Food I Can Eat. http://www.gsph.com/index.php?ID=488&Lang=En

5. Segersten A, Malterre T. The Whole Life Nutrition Cookbook. http://www.wholelifenutrition.net/id5.html

6. Turnbull W. Gems of Gluten-Free Baking: breads and irresistible treats everyone can enjoy. http://glutenfreegems.com/book.htm

Veggnog!

Eggnog Made Healthy

Want to know how to convert the classic yet rich and sugary eggnog into a healthy holiday treat?  Check out Veggnog (Vegan Eggnog) brought to you by the Healthy Hotties, a group of Toronto-based holistic nutritionists. Brilliant!

Green Energy Drink

It's Kale Season!

So you know this wonderful green leafy veggie is good for you. What to do with it?  Here is a quick, delicious green drink that even the kids might enjoy!  (I admit, my inspiration from this one comes directly from a veggie drink by Dr. Oz....but this is a much simpler and I believe, tastier version). Enjoy with breakfast or as an antioxidant-rich afternoon pick-me-up.

Ingredients:

2-3 fresh kale leaves, washed, chopped, stalks/stems removed

1/2 apple*, washed, skin on, chopped (*honeycrisp variety works well due to its lovely sweetness)
Juice of 1/2 a lemon

1 cup water

Directions:

Blend all ingredients on high until smooth. Enjoy immediately - drink in the green energy!
Total Prep Time:
5 minutes

Looking for a few more kale recipes? Check out these suggestions from Brookfield farm: http://www.brookfieldfarm.org/kale.htm

Make Your Own Almond Milk

Is the cost of almond milk, or the thought of trucking litres upon litres of mostly water from California to your doorstep, or perhaps its thin blandness dragging your enjoyment of a dairy-reduced diet into the mud? Here's an easy and cost-effective way to make your own fresh almond milk and can be adjusted to suit just how you like it. I've developed this quick recipe based on a single serving, so multiply as needed based on number of servings desired.

RECIPE

What you'll need:

1/2 cup raw almonds
1 cup water (nice and local); or to taste
1/4 tsp. natural vanilla extract (optional)
1/4 tsp. honey or maple syrup (optional)

Soak almonds in water overnight to activate the nuts' natural enzymes. Blend on high. Strain by pouring through a wire strainer* into container or glass of choice. Pour over cereal, into tea or coffee or drink on its own.  Homemade almond milk is a yummy, digestible, cleanse-friendly way to get your calcium boost!

*Tip: use leftover nut bits as a base for pesto, mix into oatmeal, a protein shake or something you're baking....those proteins and fibres are highly nutritious and versatile!

VARIATIONS

Substitute raw cashews or great Canadian hemp hearts (hulled hemp seeds) in the same proportions in this recipe for an even creamier texture.  Play with the proportions of nut/seed to water to make your homemade "milk" thinner or creamier and to vary the flavors.  Nuts and seeds are good sources of protein, beneficial oils, and minerals. Enjoy!

Healthy Hot Chocolate

Treats can be Tasty AND Healthy

As a naturopathic doctor, I enjoy finding ways to make favorite indulgences healthier. Here's a quick recipe I've developed for making a healthy hot chocolate that you can enjoy as a 100% guilt-free treat that also satisfies hunger.

26 grams (1 "scoop") vanilla rice protein powder* (altenative: soy would also work well)
1 tbsp organic cocoa powder**
1/4 tsp natural vanilla extract
1/4 cup unsweetened almond milk
1-4 drops stevia extract (or to taste)
Boiling water

In your favorite mug, combine protein and cocao powders and mix well to eliminate any clumps. Add just enough hot water to mix the powders into a paste. Add the almond milk, vanilla extract and stevia extract and mix well. Top up your mug with hot water and stir again.

Each 1-cup serving provides:
Protein: 9.75 g, Carbohydrate: 15.25 g, Fiber: 4.75 g, Fat: 3.75 g, Calories: 115, plus an array of vitamins and minerals from the enriched protein powder.

*I like Metagenics UltraMeal (Rice) Protein powder
**Try Cocoa Camino Fair Trade, Organic 100% Cacao powder (Canadian company!) or pulverize raw cocao nibs into a powder.

Seaworthy Veggies

Getting Our Marine Greens

Those of us living away from the seaside can find many different types of seaweeds available in natural food stores and Asian markets. For their high nutrient value they are relatively lightweight and can be transported and stored in dried form. Great ones to try include arame, spirulina, dulse and wakame. Each seaweed will have its own unique flavor, color, texture, nutrient profile and saltiness. These varied characteristics make sea veggies a fun "food group" to add to soups, stews, rice, legume and vegetable dishes. The sodium in sea vegetables is balanced by a host of other trace minerals, including iron, potassium, magnesium, calcium and selenium, that we require for optimal health. Seaweeds also supply a good proportion of B-vitamins and folic acid, beta-carotene, vitamin A and vitamin K. Sea veggies are made up of about 25% carbohydrate and 25%-50% protein, with a trace amount of fats. Sea algae provide a non-fish source of the essential fatty acid, DHA (docosahexanoic acid).

Wondering how to incorporate sea vegetables into your diet? Here are a few fun ways to get your marine greens:

• Soak dried seaweeds, such as stringy arame, in water for a few minutes until they soften and plump up. Then add to cooked dishes or sweet-vinagery salads.
• Pulverize dried seaweeds in your blender by simply tearing them into smaller chunks and blending (dry) on medium to high setting. About 4-5 sheets of the typical 8"x10"-ish size sold for rolling sushi will fill a spice jar when pulverized into shakeable flakes. Shake these onto foods as a tasty garnish and a salt alternative.
  
• Mix a few teaspoons of dried sea veggies like chlorella or spirulina into your breakfast smoothie or post-workout protein shake. They give a "green" boost and go great with fresh or frozen fruit blends.
• Use sheet seaweeds as wraps for noodles, veggies, rice, beans or meats, and turn dinner leftovers into nifty next-day lunches.
  

For more sea veggie recipe ideas and info, check out my favorite healthy cookbook, "Whole Life Nutrition Cookbook" by Alissa Segersten and Tom Malterre (featured in my Book Club).

Cooling Summer Sipper

It's a hot one out there! The Landsdowne farmer's market today is astoundingly abundant with gorgeous local produce (thank you, farmers and earth!!), and among my pickings I've brought home some sweet peas in the pod, more irresistibly red rhubarb stalks of the "German wine" variety for making compote, organic beets, carrots, baby onions, pretty rainbow chard, and lean beef produced from happy healthy cows. One of the growers from Roots & Shoots educated me that radish and turnip belong to the same family, AND that family so happens to be Brassicaceae, one of the most important plant families for human food crops. Familia Brassicaceae provides us with broccoli, cabbage, cauliflower, bok choy, kholrabi, mustard, canola...and the list goes on. Overall a very healthy, anti-cancer plant family for we humans to munch veggies from, on a daily basis is possible! Here's an agri-science article on the Brassicaceae of Canada.

I was also fascinated to learn that Swiss chard and beets are actually the SAME species, Beta vulgaris, and the plants will interbreed. Yes, beet greens are definitely edible, delicious and healthy...they can be prepared like chard. I also learned that Romaine lettuce comes in RED!

After all that shopping about I needed a cooling break from the noon hour heat. Here's a simple, refreshing electrolyte replacer to sip on while taking a breather.

In a large drinking glass or pitcher combine:

a few slices of fresh cucumber
a few wedges of lemon
a tiny pinch of sea salt
1-2 tsp maple syrup, honey or molasses per serving
ice cubes (optional)
fill to the brim with cool water, and enjoy!

Cucumber, whether of the English or field variety, is one of the most cooling foods available. Lemon gives us some vitamin C and stimulates digestion, while sea salt and maple syrup/honey/molasses provides trace minerals and glucose (i.e. elecrolytes, which we lose when we sweat and get dehydrated). This drink would also be delicious with a few sprigs of fresh mint, which would enhance the cooling effect.

Sip, sip, sip!