1 can beets
1 can chickpeas
2 tbsp garlic powder
1 tsp cumin
1/2 tsp smoked paprika
1/4 cup lemon juice
1/4 cup tahini
2 tbsp extra virgin olive oil
Adaptogenic Lemon Matcha Bliss Bites
After last weeks bombardment of adaptogenic latte recipes, you’d think I’d have adapted to steer away from adaptogenic recipes for a second. Right?
I can’t get enough of adaptogens guys! They are an amazing way to boost the amazing abilities of your body!
New to the adaptogen scene? Let me quickly catch you up to speed. Basically, adaptogens are plant chemicals that help the body more efficiently adapt to stressors.
That means that these Adaptogenic Lemon Matcha Bliss Bites will not only satisfy your hunger but they will also give you a much-needed boost to keep you powering through your day (like the boss that you are!).
Not to mention the flavor combination of the matcha tea plus the lemon is a matcha made in heaven!
You know who else I am a fan of? Four Sigmatic Products. Disclaimer: This is not a sponsored post (though I wish it were), I just seriously love their products and concepts.
This recipe uses their Adaptogenic Matcha Tea Powder to make a delicious and filling portable snack!
Perfect for on the go, bliss and energy bites are the best snack ever.
You probably can tell that I am a huge advocate of energy bites based off of the fact I’ve posted 3 (this makes 4) different recipes on them.
Adaptogenic Lemon Matcha Bliss Bites
- Add all ingredients (including the Four Sigmatic Matcha Tea Powder) into a food processor and process until dough forms
- Roll dough into balls
- Place in airtight container and keep in the fridge for up to a week
Health foods and natural beauty products alike claim that they’re antioxidative properties help keep you feeling and looking longer. Basically, we can assume that Antioxidants are good for you right? Well, there is more to antioxidants than just keeping us feeling and looking younger.
Why You Should Eat More Blueberries
Did you know, bluberries are in season in the United States of America through April to late September?
Did you also know that July is National Blueberries Month? In light of July being National Blueberries month, I thought we should celebrate the cute little guys!
So let’s talk about why you should eat more blueberries.
First of all, you should know that the average adult should be eating 1.5-2 cups of fruit a day.
Additionally, you should be trying to eat the rainbow when it comes to eating fruit. This is so that you can make sure you’re getting a variety of nutrients.
When you take in to account their nutrient profile and current research, it’s easy to see why these berries should be included into your daily servings of fruit!
Their Nutrient Profile
Blueberries are rich in the free-radical fighting antioxidants called anthocyanins.
Anthocyanins give blueberries their deep blue color.
Health benefits associated with anthocyanins include regulation of the human body’s immune response and anti-inflammatory properties (Lila 306).
This means blueberries could help boost the immune system and reduce inflammation.
Vitamin C Content:
Blueberries are rich in the vitamin C which is an antioxidant.
In fact, just a 1/2 cup serving of blueberries provides you with over 10% over your daily vitamin C needs (based on a 2000 calorie diet).This makes them a good source of vitamin C.
Well, vitamin C helps boost the immune system and fight off free radical damage.
Vitamin C is also an important cofactor for the formation of collagen in the body (Sizer and Whitney 254). Collagen plays an important role in building your body’s connective tissues (think bones, teeth, skin).
So, having enough vitamin C plays a huge role in bone and skin health.
Additionally, vitamin C plays a role in protecting iron in the digestive tract from oxidizing, thus, keeping it in its bioavailable form absorption (Sizer and Whitney 254).
Blueberries and Cancer
In a study conducted on rats, researchers found that rats fed blueberries produced more tumor-suppressing proteins than the rats not fed blueberries (Wood 11). Researchers believe Tumor-suppressing proteins to assist in protecting the body against cancer (Wood 11).
Researchers go on to suggest that blueberries have anti-cancer effects because they increase the amount of tumor-suppressing proteins in the body. Specifically, it is thought that blueberries might help prevent breast cancer.
Blueberries and Bone Health
Osteoporosis is a degenerative bone disease that impacts many people today. It involves the weakening of your bone structures and can be extremely painful.
In a study conducted on rats (surprise!), they found that rats fed a diet enriched with blueberries has more bone mass than those who weren’t fed blueberry-enriched diets (Wood 11). T
he increase in bone mass of rats fed a diet enhanced with blueberries prove that they play a significant role in bone health and development.
Blueberries and Heart Heath
Blueberries lower the risk of the development of heart disease because they lower cholesterol levels and the reduce the amount unhealthy fat deposits formed in blood vessels.
∇ Cholesterol Levels
In a study conducted on hamster (who like us can develop high-cholesterol from a high-fat diet), researchers found that the hamsters fed a diet enriched with blueberries has lower cholesterol levels than the hamsters who didn’t (Wood 9).
Researchers, however, still haven’t identified what specific compounds in blueberries cause them to lower cholesterol.
Because cholesterol is a risk factor in the development of heart disease, the ability of blueberries to help lower high cholesterol makes them a heart-healthy choice.
Blueberries can help aid in the reduction of unhealthy fat deposits inside blood vessels (also known as Atherosclerosis).
Fatty deposits from Atherosclerosis can form lesions that increase the risk for cardiovascular disease (Wood 10). A study conducted on mice who were identified as predisposed to developing lesions in blood vessels found that a diet with blueberries helped reduce their risk of forming the lesions (Wood 10).
In fact, lesions sites in mice who were fed blueberries were 39-58% smaller than the mice, not fed blueberries (Wood 10).
Having fatty deposits in your blood vessels is another risk factor for the development of heart disease. Because blueberries help reduce fatty deposits in the blood vessels, it makes them a heart-healthy food as they are lowering the risk of developing heart disease.
∇ Decreased capillary permeability and fragility (Lila 306)
Blueberries are antioxidant-rich powerhouses that have been found to provide a variety of health benefits.
In this post on why you should eat more blueberries, several key points are made.
Based off of the above discussion, blueberries can help reduce the risk of heart disease development and cancer.
They also play a role in reducing inflammation, boosting the immune system, bone health, and iron absorption.
With the key benefits in mind, It’s easy to see why some might call this berry a super fruit!
Now that we know a little bit more about what blueberries offer our bodies, let’s honor them this National Blueberries Month! Check out my Blueberry Mousse, Blueberry Chia Pudding, Berry Cashew Dessert Bar, or my Berry Watermelon Honey Mint Fruit Salad recipes to celebrate!
Wood, Marcia. “Blueberries and Your Health: Scientists Study Nutrition Secrets of Popular Fruit.” Agricultural Research, vol. 59, no. 5, May 2011, pp. 9-13. EBSCOhost, cscc.ohionet.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&AuthType=cookie,ip,uid&db=a9h&AN=60990274&site=ehost-live.
Tocopherols and Tocotrienols What are they? Commonly known as Vitamin E, tocopherols and tocotrienols (tocols) are essentially fat-soluble antioxidants found in our foods. This means that Vitamin E requires fat to be present in order to be absorbed by the body. With that in mind, …
National Hot Tea Month
I absolutely love tea. In fact, I went on a huge green tea kick last summer. I felt better than I had in a long time. In the spirit of January being National Hot Tea Month, let’s talk about tea and its many benefits.
Tea is arguably one of the most popular beverages consumed worldwide. There are many varieties of tea one can drink. Most teas are differentiated, typically, by the oxidation method used to process the plant (Ciftaslan and Inanc 708). Green tea is unoxidized or unfermented tea leaves, oolong tea is partially oxidized or partially fermented tea leaves, black tea is oxidized or fermented tea leaves, and finally, white tea is the steamed young tea leaves and buds of the plant (Sinija and Mishra, 233). The different processing techniques of tea impact the different benefits each type offers. However, drinking any kind of tea has general overall health benefits.
The flavonoids and antioxidants found in tea are called phenolic compounds, classified under the subcategory polyphenols. These polyphenols are the chemicals that provide tea with its ability to have a beneficial impact on the body when consumed. Polyphenols have anti-inflammatory, antioxidant, anti-mutagenic, anti-bacterial, anti-diabetic, and anti-aging effects (Atalay and Erge 495). Additionally, they have been found to lower the risk of cancer and obesity (Atalay and Erge 495). The chemical compounds found in tea makes it an amazing and beneficial drink to incorporate into your lifestyle. However not every type of tea is made equally.
In the study conducted by Atalay and Erge, they found that the more fermented the tea leaves were, the less phenolic, flavonoid, and antioxidant content the tea had (500). Thus, because green tea is unfermented (or unoxidized) during processing, it has the highest polyphenol content, implying it has the strongest health benefits. This can lead us to the conclusion that because black tea is fermented during processing, it has comparatively fewer benefits.
The superior polyphenol content of green tea doesn’t mean the other teas don’t offer significant benefits as well. If the variety of teas you prefer are brewed with black tea leaves, don’t sweat it. Incorporating any one of these types of teas into your lifestyle is ultimately better than omitting them. Personally, while my green tea phase last summer was great, I still will be reaching for favorite chai tea (a blend traditionally brewed with black tea leaves) to drink daily.
Atalay D, Erge HS. Determination of some physical and chemical properties of white, green, and black teas. GIDA / The Journal of Food. 2017;42(5):494-504
Ciftaslan A, Inanc AL. Comparison of Black Tea Types with Grades and Blends. Italian Journal of Food Science. 2017;29(4):707-727
Sinija VR, Mishra HN. Green tea: Health benefits. Journal of Nutritional & Environmental Medicine. 2008;17(4):232-242