Rice milk is naturally dairy-free, gluten-free, and vegan. You can easily reduce the sugar content by skipping the added sweetener. Instead of refined sugar though this rice milk recipe uses natural maple syrup or honey.

Does Rice Milk Taste Good?

It depends on who you ask, but I prefer the milder flavor of rice milk to other options. You can make it thicker or thinner depending on your preference which also affects the taste. Avocado oil makes this creamier and tastes much closer to store-bought rice milk, without questionable additives.

You can choose different add-ins to change the flavor. Add a little cinnamon and vanilla for a horchata version. Or blend in some Medjool dates instead of the maple syrup and then strain.

It’s not something I drink by the glass, but it is nice on top of things like oatmeal or granola. Since trying my hand at rice milk, I’ve also made homemade coconut milk, which takes even less effort.

How to Make Rice Milk

So how is rice milk prepared? There are two basic recipes. One involves soaking uncooked rice in hot water for several hours. You then blend and strain the mixture. The other way (which is what I prefer) is to cook the rice for several hours, and then blend that. The soaking method can work, but the end product is watery. Rice milk with cooked rice is more creamy and flavorful.

You can use either brown rice or white rice here, but I prefer white rice. Jasmine rice from Thailand to be exact. It has the least amount of arsenic, especially compared to brown rice which is really high in arsenic and phytic acid (an anti-nutrient). Some people like basmati rice as well.

What Do You Do With Rice Milk?

You can use it like any other milk. You can drink it, pour it over hot cereal, or dunk cookies in it. I don’t bake with it just because I don’t find the need to. If a recipe calls for milk I usually just add water and a spoonful of yogurt or coconut oil.

Pros and Cons of Rice Milk

Pros:

• Easy and fast (once the rice is cooked)
• Cheap to make
• Has a more neutral taste
• Can customize the sweetness and flavor
• Rice is shelf-stable so the ingredients are readily on hand

Cons:

• High in starch and carbs
• Low in protein
• Only lasts 4-5 days in the fridge

How to Make Rice Milk

Begin by cooking 1/2 cup rice and 4 cups water on the stove. Bring water to a boil, then simmer for 3 hours with the lid on. Add more water if needed to prevent burning. The final product should look like soupy mush.

2. If making coffee creamer, set aside 1 cup of rice mixture.

3.  Fill a blender with 2 cups rice mixture and 3 cups fresh water. Blend until smooth. A high-speed blender works well for this. I don’t recommend a food processor as it won’t break down the rice enough.

4. Strain the rice/water mixture through a fine mesh sieve or cheesecloth, and into a container. Use a whisk to move the pulp faster, otherwise, you’ll be there all day! I have a small sieve, but the larger yours is, the quicker this step will be. I’ve also used a nut milk bag successfully to strain this. You can also use a clean tea towel.

5. Repeat steps 3 and 4, blending 2 cups rice mixture and 3 cups water until all of the rice mixture has been used.

6. Put the rice caught in the sieve into a separate bowl. It will look like overcooked oatmeal. I mix this with mashed banana and use it for baby food.

7. Once all of the milk has been filtered, filter it again into a clean container. Again, place what the sieve caught into a bowl. This will look like gravy and can be discarded.

8. Fill your container the rest of the way with water, until it’s full. I ended up using 7 cups of liquid total, including the water I used in the blender. This ends up rather thick and creamy.

9. Add 1/4 tsp salt, 1 Tbsp avocado or another mild oil, 1-2 Tbsp maple syrup or honey and stir well.

Tip: Measure out the oil first and then the sweetener with the same tablespoon. This way the sweetener won’t stick to the measuring spoon and you won’t waste any.

 Store any leftovers in the refrigerator and shake well before each use.

Rice Milk Coffee Creamer

• 1 cup reserved rice mixture
• 1/4 cup water
• 2 Tbsp honey or maple syrup
• 1 Tbsp vanilla or almond extract

1. Blend rice mixture with 1/4 cup water.
2. Strain the mixture twice through a fine mesh sieve.
3. Add sweetener and extract and mix well.

Shelf Life and Storage

Since this isn’t pasteurized and doesn’t have preservatives, it won’t last as long as store-bought. Keep it cold in the fridge and use within 4-5 days. If it smells or tastes sour then pitch it.

What’s your favorite way to use rice milk? – Comment below!

The post Simple Rice Milk Recipe appeared first on The Herbal Spoon.

It pulls together quickly so it’s perfect for a busy night when my family is hungry and wants supper now. Which is basically all of the time. It’s like if tomato bisque and pasta soup had a baby. We love the rich, creamy taste and it’s perfect for dunking some garlic bread in!

Tomato Pasta Soup

I was craving a tomato bisque, but I wanted something a little heartier and not so much like tomato soup. Hence this recipe was born. It has a creamy tomato bisque base, but I added some protein with the beans and ground turkey. Then the pasta adds a nice carby touch.

I’m not a fan of beans in soup though, so I blended them in with the liquid ingredients. They help to thicken the soup and add nutrition, without the distracting texture. I used garbanzo beans since that’s what I had on hand, but really any white bean would work. Navy, cannellini, or even pinto beans would be fine.

Ground turkey complements the tomato base without taking over the show, but ground chicken would also work. You could use ground beef, but it has a much stronger taste so some of the other flavors in the soup can get lost.

Dairy-Free and Gluten-Free Pasta Soup

Our family has been gluten-free and dairy-free (basically) for several years now. I don’t even have to think about substitutions anymore, it’s just second nature. It’s easy to find gluten-free pasta at almost any grocery store but feel free to use regular wheat pasta if you’re not gluten-free. Rotini, tortellini, shells, and other small pasta shapes all work well here.

We also have some dairy sensitivities in our household, so I used canned coconut milk for this. I like the full-fat version in a can without all of the added gums and sugar. Coconut milk from a carton is much thinner and will not work here. If you want a more traditional dairy-based soup, then use cream instead.

We’re not vegan, but you could easily make this soup vegan or vegetarian by omitting the ground turkey.  

Topping Your Soup

This soup is so good as is, but you can dress it up a little. We like dipping garlic bread in it, but croutons would also be delicious. You can add some mozzarella or parmesan cheese on top if preferred. Some sauteed onions or a dollop of sour cream would also make a nice touch.

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Looking for a gluten free sugar cookies recipe that’s easy yet beautiful? With a few simple ingredients, these come together in no time for delicious gluten free cut out cookies. Paired with a superfood vanilla latte, it’s the perfect dessert.

Gluten Free Sugar Cookies Recipe

I had a hard time coming up with a title for this one. These cookies are healthy, gluten free, and dairy free, but they’re also easy to make. I don’t like sugar cookie dough that has to hang out in the fridge for a few hours so I wanted a recipe that was no chill. I also wanted something that holds its shape when baked.

My mom’s sugar cookie recipe has been in the family for decades and is delicious, but it makes puffy cookies. The gingerbread man came out looking like the gingerbread monster.

Hence this recipe was born. It ticks all of the boxes

• gluten-free
• dairy-free
• no chill
• no spread

The dough didn’t even stick to the counter when I rolled it out. That to me spells success. It was easy enough to work with that even my preschooler was able to help without turning the cookies into a squishy disaster.

The Perfect Bake for Gluten Free Sugar Cookies Recipe

I like my cookies soft and chewy, but I make an exception for these. A gluten free sugar cookies recipe that is too soft is crumbly and too hard to frost. Some gluten free doughs are difficult to work with because they don’t have the gluten to hold them together like wheat flour does.

With my oven, 8 minutes was just about perfect. You don’t want them in so long that they get crispy and start to brown on the edges. If they still look gooey in the center, then they won’t hold up as well. The final bake time will depend on your oven, but we’re going for firm, not crunchy, and no browning.

Can You Use Gluten-free Flour to Make Sugar Cookies?

Yes! there are a few tricks to getting it to work, but it can be done. Instead of creating a customized blend with several different flours (rice, arrowroot, etc.), it’s easier to just use a premade blend. If you want to come up with something yourself I’ve had good success with 3 parts almond flour and 1 part arrowroot powder as a flour substitute. I used Krusteaz for these, but I also like King Arthur gluten-free flour.

Why Are My Gluten Free Cookies Crumbling?

Like I said, without gluey gluten, cookies are more prone to crumbling. There are a few easy fixes though. I make my cookies small because they hold together better. And that way I tell myself it’s ok to eat more of them. Xanthan gum is also your friend when it comes to a gluten free sugar cookie recipe. It mimics gluten to help hold the gluten free flours together.

Another important tip: be sure to let them cool before removing them from the cookie tray! If they’re too warm they’ll fall apart.

How Do You Make Gluten Free Cookies Moist?

Most gluten free flour blends have a lot of starch in them (rice flour, tapioca flour, potato starch, etc.). While this makes for a good copycat of a regular sugar cookie, they lose moisture faster and can easily dry out. I’ve found that frosting them helps them stay more moist. It’s also really important to store them in an air-tight container.

Decorating Gluten Free Sugar Cookies

This has to be the best part of making a gluten free sugar cookies recipe. A naked sugar cookie is a sad sugar cookie. Cookie decorating is one of the few instances when I pull out the organic powdered sugar. Normally we use stevia or coconut sugar in our house, but I haven’t found a good dairy free, sugar free frosting substitute for cookies. I’ve included instructions for a cream cheese version if you want to skip the refined sugar and can tolerate dairy.

Keto Options

If you want to make this gluten free sugar cookies recipe keto, then substitute erythritol, allulose or stevia for the sugar, and a keto friendly flour blend for the gluten free flour. I’m not a fan of xylitol because of the aftertaste and erythritol doesn’t agree with me so I usually go for powdered stevia. Disclaimer: I haven’t tried a keto version so do so at your own risk!

How to Freeze Sugar Cookies

You can make the dough beforehand and freeze it if you like.

1. Divide the dough in half and wrap each half tightly in parchment paper and then put it in a plastic, freezer-safe bag. It will keep for several months like this in the freezer. Just defrost before using.
2. To freeze baked cookies allow them to cool completely. Store them in layers separated by parchment paper in a freezer-safe bag or container.

How are you going to decorate your gluten free sugar cookies? What cookie cutter shapes did you use? Leave us a comment and be sure to share this post with a friend!

The post Cut Out Gluten Free Sugar Cookies Recipe: Dairy Free and No Spread appeared first on The Herbal Spoon.

The Virtues of Violet Pudding

Violets have a distinct, yet subtle flavor that’s hard to describe. Some species are quite delicious, while others taste like a whole lot of nothing. Before we moved I’d rush outside to pick the violets before they were mown over every week. Now that we own our own house I can have all the violets I want, sans lawnmower.

The one disappointing thing though is that the violets at our new home don’t have as much flavor. They still have the health benefits though.

Violets are soothing demulcents, but they don’t get as slimy as a cold marshmallow root infusion. Like their petals, violet’s virtues are more delicate. They can be used as a mouth rinse for irritated tissues, or an eye rinse for irritated eyes (just strain reeeallly well). Violets are used topically for inflamed or irritated skin and internally as a gentle lymphatic stimulant to cleanse the system.

These little flowers are energetically cooling and moistening, which is good for overly warm and inflamed tissues.

Making Violet Pudding

I’ve made this pudding recipe for years, minus the violets. At one point I made it every week and quickly learned it by heart. After seeing all the gorgeous violet blooms in the yard I just knew I had to try a violet infused pudding recipe.

You can use either coconut sugar, cane sugar or stevia in this recipe. I opted for stevia because it’s low glycemic. Coconut sugar will likely overpower the subtle violet flavor, but it adds a hint of caramel. Honey would probably be really good too, but I didn’t try it out in this recipe.

I used grass-fed milk here, but you could sub in your other favorite milk. Coconut milk has a strong flavor so I would probably go with oat or almond if you want dairy-free. And if you’re skipping the butter, then ghee is a good substitute.

Topping it Off

I was in too much of a hurry to get this violet pudding in my belly, but you could totally add some toppings. Sugared violets on top would make a lovely touch or a drizzle of this sweet and tangy violet syrup.

This creamy pudding is infused with delicate violet petals for a decadent treat. Top it off with some sugared violets or a drizzle of violet syrup if desired.

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I like the (not so) occasional treat, and even better if it’s portable. My little ones take after their mom. They snuck into the fridge and ate half a dairy free chocolate pie one morning. Not that I’d ever do that….

While I don’t encourage that kind of behavior, I do like to have healthier for you treats sometimes. Granola bars are sweet and chewy. They’re portable and easy to make. What’s not to love about granola bars?

The Best Healthy Granola Bars

Quite a bit actually. We try to go easy on the sugar and opt for stevia, fruit, or coconut sugar whenever possible. Granola bars are usually loaded with processed sugar. Then there’s the store bough versions with processed, not so good for you (and sometimes downright nasty) ingredients.

I’m also not a fan of crunchy, hard granola bars. I don’t want to live in fear of breaking a molar with every bite. It kind of defeats the purpose of enjoying your snack. If you like to live life on the dangerous side though, then go for it.

Even if you do like crunchy granola, chewy homemade granola bars are nice too. I’ve made this recipe more times than I care to admit. Over the years I’ve lost track of how many batches I’ve made. Yes, it’s that good.

Gluten Free Granola Bars

There aren’t any gluteny grains to be found in this granola bar recipe, like rye or wheat. However there can be some concern with the oats. While oats don’t naturally contain gluten, they’re often cross-contaminated with it. If you’re strictly gluten free and want to avoid all traces, then opt for certified gluten free oats. Bob’s red mill is a good brand and readily available.

Nut Free, Dairy Free and Naturally Sweetened

These chewy caramel chocolate granola bars don’t stop at gluten free. They’re also free of other common allergens, like nuts, eggs, and dairy. This makes them a great option for school events and other places where allergies and food sensitivities are often present.

Keep it Together

I used half honey and half coconut sugar in this recipe for a few reasons. Honey adds a rich depth of flavor and keeps the bars chewy and soft. Too much honey though and the homemade granola bars fall apart. I prefer coconut sugar to fill in the rest of the sweetness, but you could also use rapadura, sucanat, or demerara cane sugar.

Why I don’t Use Raw Honey

I used to use and recommend raw honey for everything. While it is a superfood and I enjoy it in my morning latte and soothing throat spray, it’s not the best option here. Raw honey is awesome because its raw and full of live enzymes. However the live enzymes are destroyed during cooking.

Sweet Sweet Caramel

The first part of the recipe involves cooking the oil and sweeteners together to make caramel. Cook it too long and you have hard candy with a hint of burnt flavor. Under cook it and your gooey granola bars will be a gooey fall apart mess. Be sure to keep an eye on the mixture and cook at a rolling boil for exactly one minute.

And if you’re not a fan of salted caramel (seriously, what’s wrong with you??) then leave the extra sprinkling of salt off the top. The small amount of salt in the bars helps balance out the sweetness of the sugar.

Rich, buttery, chewy, chocolatey, salty and sweet. Everything the perfect healthier granola bar should be. 

The post Chewy Salted Caramel Chocolate Granola Bars – Gluten free, dairy free, naturally sweetened appeared first on The Herbal Spoon.

Creamy chocolate is one of my favorite desserts. My chocolate pudding and chocolate banana ice cream recipes may have already given that away though. Right now though, this chocolate pots de crème recipe is my favorite, gooey chocolate obsession.

Chocolate Pots de Crème

In case you haven’t brushed up on high school French in a while, chocolate pots de crème is French for chocolate pots of cream. Or as we say in our house, get in my belly. They have a decadent, creamy texture that’s richer and a little thinner than pudding or mousse. Traditionally they’re made with baking chocolate, but here we’re using cocoa powder.

Pots de Crème with Cocoa Powder

I almost never have chocolate baking bars in my house, I do however have a steady supply of cocoa powder on hand. I use it frequently in recipes like these chocolate peanut butter candies (like Reese’s), and chocolate pudding with a hidden healthy ingredient. Cocoa powder is versatile and still yields a rich chocolate pots de crème recipe.

Dairy Free Pots de Crème

While we’re at it, let’s get rid of the dairy here too. Our family has been (mostly) dairy free for a while now. My oldest has less anxiety and focus problems without it, and my husband’s inflammation is happier too. Coconut milk is my go to in ice cream and the secret to creamy dairy free pots de crème.

I combine it with some almond milk because I don’t feel like using another half can to reach the amount needed in the recipe. Cashew, coconut, oat, or any other alternate milk will work if you don’t want to use almond though.

Keto Pots de Crème

Dairy cream is keto approved, but sadly my stomach doesn’t approve. Thankfully coconut milk is also keto friendly. All of the ingredients in this chocolate pots de crème recipe are inherently keto friendly, except for the coconut sugar. Coconut sugar is natural and a better option than processed white sugar, but it is high on the carbs.

Erythritol is a low carb sugar alcohol and can be subbed for the coconut sugar if preferred. I’m not a fan of the cooling aftertaste of erythritol, but many don’t mind it.

Water Bath

Yes, we’re giving our chocolate pots de creme a bath. Unlike a relaxing soak in the tub though, this simply means the custard is cooked in a pan of water. It’s an extra step and may sound complicated, but I promise it’s easy and yields much better results.

I tried this without the water bath at first to save myself a few seconds, but the pots de crème didn’t cook as evenly. The next time around I cooked those suckers in water. Moral of the story here.. use a water bath for smooth, creamy pots de crème.

Some people use the sous vide method which achieves the same effect. But I don’t have a sous vide pot and I don’t plan to add one to my limited cupboard space.

Pots de Crème in the Instant Pot

I love my Instant Pot and use it almost daily because it saves me so much time. Last night I made wild rice in it in less than 15 minutes, and soup takes less than 10 minutes. For this recipe though I decided against the Instant Pot for a few reasons.

Pots de crème in the instant pot require cooking them on a rack, two if you want more than three small servings. Umm, yes, I definitely want more pots de crème thank you. And by the time the pressure cooker gets up to pressure, cooks and does a natural release, it takes about the same amount of time as the oven.

So A: I don’t have enough racks and B: It doesn’t really save time. If however, you prefer to not use the oven (maybe on a hot summer’s day?), then feel free to use your Instant pot. Here’s how:

• Place a rack/trivet in the Instant pot. Pour the pots de crème mixture into 4 oz lidded mason jars and tighten the lids. Ramekins or custard cups can be used instead.
• Add enough water to reach halfway up the cups.
• Cook on high for 6 minutes, natural pressure release for 15 minutes, then do a quick release.

Smooth, creamy pots of chocolate are a decadent way to finish off any meal.

The post Chocolate Pots de Creme Recipe – dairy-free and keto friendly appeared first on The Herbal Spoon.

Pumpkin spice flavor doesn’t actually taste like pumpkin, but I’ll still devour it. I love these pumpkin oatmeal cream pies, but this pumpkin spice keto donuts recipe might be my new favorite.

A Donut Horror Story

I used to get donuts from the gas station until one early morning I saw them get delivered. My husband works in construction and I was with him on a jobsite at the local gas station.  Like most construction sites there was dirt, grout, and all manner of filth on the floor.

Before sunrise, the donut delivery man stopped by and threw the donuts into their display case with the speed of a rabbit being chased by a T-rex. In his hurry, a donut fell to the floor. Not missing a beat he quickly chucked the now fuzzy donut back in with the others.

No more gas station donuts for me.

Keto Pumpkin Donuts Without Pumpkin

Homemade baked donuts taste better and are way healthier anyways. There are so many delicious donut flavors out there I wanted to try a seasonal twist and go full out on the pumpkin spice.  However, you may notice there isn’t any pumpkin in these donuts.

After 5 test batches, I concluded the pumpkin puree made the donuts too wet and more like pumpkin bread. I’m going for a donut here so I wanted it to look, taste, and feel like a donut. Pumpkin doesn’t have much flavor anyway. What we think of as pumpkin spice flavor is really just the spices, like cinnamon and ginger.

Keto Donuts Recipe with Almond Flour and Coconut Flour

Coconut flour and almond flour can be tricky to work with. Almond meal can add too much moisture to baked goods and if it’s not finely ground throws off the texture too. I use it in my dark chocolate salted cookie dough bites and my chocolate biscotti recipes., but it’s not always good on its own.

Coconut flour soaks up liquid like a sponge and can taste too… coconutty. However, then you combine the two and add a little arrowroot for smoothness, this pumpkin spice keto donuts recipe tastes like the real deal.

Baked Keto Donuts

Krispy Kreme may have a cult following, but I’ve never been a fan of fried yeast donuts. Please don’t hate me. They’re heavier on the grease, they take more time, and they lack the dense texture I crave in a donut. Plus I find it’s way easier to make healthy pumpkin donuts when they’re baked.

The Best Sweetener for Keto Donuts

There are so many sweetener options it depends on what you like.. Almost any granulated sweetener will work, so use what you have/like best. Here are the sweeteners I’ve used that will work and their pros and cons.

Coconut sugar – Made from evaporated coconut flower sap, this is a natural, practically unrefined alternative. It has a buttery caramel flavor and is more natural than sugar alcohols, but it is higher in carbs and not keto. Get coconut sugar here. Get coconut sugar here. 

Erythritol – This sugar alcohol doesn’t raise blood sugar levels and is a healthier alternative to artificial sweeteners. It has a cooling sensation, is often GMO, and can cause digestive issues like stomach cramps, so it’s not for everyone. Get non-gmo erythritol here.

Xylitol – It’s found naturally in some foods and can have a positive effect on gut bacteria. It does raise blood sugar a little, is often GMO, and is very toxic/deadly to dogs. As long as it’s from a non-GMO source and kept away from pets it’s a healthier option. Get non-gmo xylitol here. 

Other sweeteners – Since this isn’t a keto sweeteners post I won’t go into tons of detail, but here are some more healthier low carb sweetener options.

• Swerve – (erythritol with natural flavors)
• Monkfruit
• Coco Monkey (Organic inulin, freeze-dried organic coconut water, monk fruit.)

Personally, I used coconut sugar in the donuts and erythritol for the cinnamon sugar topping.

Low Carb Donuts

I’m not sure if these are 1000% keto or not, but they’re at least keto friendly. Coconut flour has some carbs and the arrowroot is nothing but carbs. However, this recipe comes out to 4 grams of carbs per donut. As long as you don’t eat 4 donuts at once … ahem… you should be good on the carb factor. And they’re definitely 1000% better than a fuzzy gas station donut.

The post Pumpkin Spice Keto Donuts Recipe appeared first on The Herbal Spoon.

Cherry vanilla, strawberry, chocolate with hot fudge sauce… I’m not too picky when it comes to good ice cream. Ever since I tasted that first bite of green tea ice cream though, I fell in love. Ice cream love. After many attempts I finally made my own matcha ice cream, but even better. This version is packed with nutrition, dairy free, and naturally sweetened.

A Matcha Love Story

I haven’t had matcha ice cream often in my life, but when I did manage to procure some, it was divine. The creamy, bittersweet taste was the perfect way to end a meal of overpriced sushi. My only complaint was that the portions were way too small. I could have easily eaten 3 scoops of the stuff.

I searched for an authentic green tea ice cream recipe thinking it would be easy. Brew some tea, add it to cream and sugar, and bam… green tea ice cream. Matcha powder, a specialty green tea is actually what gives matcha ice cream it’s unique flavor. A small amount goes a long way since matcha has a potent, bitter taste on its own.

A Bitter Disappointment

I bought some matcha, giddy to try that “authentic” matcha ice cream recipe I’d stashed away. My excitement turned to disappointment at the first bite. The recipe wasn’t creamy and it definitely wasn’t sweet. Not like the decadent matcha ice cream I’d fallen in love with at all. Back to the drawing board.

My husband loves dairy, but it doesn’t love him back, so the recipe has to be dairy free too. I needed a dairy free milk but it had to be ultra creamy, not watery and complement the bitter bite of the matcha. Coconut milk was the answer to all my ice cream problems.

Awesome Matcha

Matcha is like green tea on steroids (in a good way). It’s packed with antioxidants that fight cancer causing free radicals, tame inflammation, and 137 times the polyphenols of green tea (source). Not all matcha is created equal though and here’s how to choose a good one.

How to Make Matcha Ice Cream Without a Machine

Our ice cream machine saw action twice a week or so, but it got buried somewhere when we moved. Maybe it’s off hiding with my lost, unmatched socks. Thankfully, it’s still possible to have ice cream without the machine. Here’s how to get matcha ice cream, no machine or overpriced sushi required.

• Use fat and sugar. These don’t freeze hard like water and yield a creamy ice cream. The coconut milk has fat, and the raw honey adds sweetness without guilt.
• Use gelatin. Grass-fed gelatin is fantastic for health and I talk more about its superpowers in my vanilla latte recipe. Gelatin helps ice cream to not freeze too hard all while it strengthens teeth and fights cellulite.

The post Creamy Matcha Ice Cream – Dairy Free and Naturally Sweetened appeared first on The Herbal Spoon.

Skinny Chai Tea with Green Tea

Green tea contains the superfood antioxidant EGCG. This component, along with other polyphenols in tea, has been shown to help protect against and improve cancer, diabetes, and heart disease. Green tea can protect the brain, improve memory, and repair mitochondrial damage. Our mitochondria create energy and ward off disease. Green tea has also been studied for it’s ability to burn fat and doesn’t interfere with food intake. This popular beverage energizes, burns fat, protects against disease, and improves brain health. And that’s only the first ingredient in this fat burning chai! (source, source, source).

Add a Little Spice to Boost Metabolism

I’m a bit of a wuss when it comes to spicy food. Cayenne pepper has so many health benefits though, it’s a must in this skinny chai tea recipe. Capsaicin gives spicy peppers a kick, but it also improves circulation, boosts metabolism, and protects the heart.

Quick lesson on fat: We have two kinds, brown fat (the good kind) and white fat (the bad kind).

Brown fat burns calories to create heat and keep body temperature regulated. This healthy fat protects against obesity, helps us withstand colder temperatures, and may even be the key to a healthy bodyweight.  Capsaicin enhances metabolism and stimulates the body to turn white fat into healthy brown fat.

I add a pinch of cayenne to my fat burning chai, but if you like it spicier then feel free to use more. The more the merrier … or skinnier in this case.

Cinnamon for Better Blood Sugar

Cinnamon adds a sweet, spiced flavor to foods and it’s often used in treats. This spice has potent health benefits. Studies have shown cinnamon regulates blood sugar levels, helps diabetes, and fight obesity. Cinnamon is also anti-inflammatory, antioxidant, and fights free-radical damage which can lead to cancer. If that wasn’t enough, it’s also anti-microbial to help prevent infections (source, source).

Healthy blood sugar levels are vital for a healthy weight and hormone balance. Out of control blood sugar can lead to weight gain, diabetes, and hormonal issues like polycystic ovarian syndrome (PCOS), (source).

Sweeten Your Skinny Chai Tea

The secret is out that  refined sugar is linked with nearly every disease imaginable, from heart disease to diabetes. I prefer to use natural sweeteners in my desserts like raw honey or maple syrup. However, even natural sweeteners raise blood sugar, so I’ve been favoring stevia lately. I use liquid stevia because it’s easy, portable, and doesn’t have a strong aftertaste.

There are mixed opinions on stevia. Some people tolerate it, other not so much. I prefer to use the liquid stevia as opposed to the processed powders, which often have other things added. Stevia is a plant and I even have some in my backyard I use. However, if you prefer to use another sweetener, then raw honey is an option. Honey will still raise blood sugar though.

Stay Full Longer

I eat when I’m bored, I eat when I’m stressed, and once I ate before getting on a roller coaster (I’ll never that again!). When I have something to sip throughout the day, I’m less likely to consume empty calories. This skinny chai tea has coconut oil with healthy medium chain triglyceride fats (MCTs) to boost metabolism and stave off hunger pains. MCT’s also help blood sugar to balance hormones and prevent mood swings (source).

This fat burning chai is a multi-tasking health ninja …If only it could fold my laundry too.

Drink it Iced:  For an iced version, decrease the green tea to 1 cup, but still use 2 tea bags or 2 tsps of tea leaves when brewing. The coconut oil will also need to be melted, then slowly poured in while the blender is running. This extra step prevents it from clumping.

Note about the essential oils: Ingesting essential oils is controversial, but they’re commonly used in foods like mints, baking extracts, drinks, and more. I can pretty much guarantee we’ve all eaten essential oils at some point without even knowing it. You can read more about my take on it and the evidence behind safely ingesting essential oils here.

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A Lime Strawberry Slushy Romance

I was never a big slushy person. They all seemed to be from the gas station and flavored like artificial cherry. Or neon blue and supposed to taste like a blue raspberry… I think? Not my thing. Not until I met the love of my slushy life.

When the Taco Bell frutistas came out I was in love. These fruity, fizzy concoctions quickly became a favorite. Taco Bell used to be one of my favorite places to treat myself, but I haven’t been there since we cleaned up our diet.

(Funny side story … my husband proposed to me at Taco Bell. My other friend was proposed to at the Eiffel Tower, but hey, he was worth it in the end.)

I want a fruity, fizzy slushy so bad, but I’d rather skip all the toxins. This fizzy lime strawberry slushy is the perfect solution. Naturally sweetened, simple to make, and full of vitamin C and antioxidants. I seriously think it took me 4 minutes to get this slushy from ingredients, to in my belly.

Avoiding Blood Sugar Spikes

The fiber from the fruit helps slow down the digestion of the sugar to help avoid the blood sugar spike common with sweets. I didn’t try it with stevia, but I imagine that would be a good substitute for the maple syrup or raw honey if you’re looking to further control your blood sugar levels. This recipe makes enough for two people, but that’s if you feel like sharing.

We Have Options

You could really use almost any flavor your wanted in this slushy. Strawberry lemon would be good, and so would raspberry lime. It’s the perfect refresher on a hot day! Take that artificially flavored slushies.

The post A fizzy lime strawberry slushy recipe that’s simple and refreshing appeared first on The Herbal Spoon.