Matcha-Turmeric Anti-inflammatory Smoothie

Happy “Matcha Monday” All!

I hope that everyone had a lovely weekend and wonderful Valentine’s Day! Here in Ontario the weather was quite cold and we got a LOT of snow. Fortunately I was able to keep warm and got to enjoy some family time over the weekend.We did some baking, and I made us enchiladas for dinner Sunday night.

After dinner we got cozy and put on the new James Bond – “Spectre” film that recently came out. I’m a pretty big James Bond fan, particularly of the Daniel Craig “James Bond” (he just does it so well – and looks great doing it hehe!). I did however, also enjoy a few too many not-so-healthy sweets over the weekend, which I’m feeling the effects of a little bit today. But all-in-all it was a pretty great, relaxing weekend.

Matcha turmeric smoothie 3
Today’s “Matcha Monday” Recipe: Matcha-Turmeric Anti-inflammatory Smoothie Bowl

You may already be aware of the mounting evidence suggesting that sugar has numerous negative effects on both physical and mental health. However, if you’re just learning about this now and would like a little more information, this article by Authority Nutrition does a nice job of briefly summing it up.

In short, sugar is linked to inflammation (as it tends to increase activity of pro-inflammatory mechanisms in the body), which appears to underlie many disease states, particularly those chronic in nature, enhancing their severity. Inflammation has been implicated in everything from diabetes, to heart disease, obesity, Alzheimer’s disease, depression, and cancer, to name a few.

So sugar enhances inflammation, which fuels chronic disease states, yet sugar is almost everywhere, or so it seems. How can we counteract it’s negative effects? Obviously, a key first step is reducing and limiting ones intake of highly processed, high-sugar food and beverage items.

An optimal approach is to try consuming mainly fresh, local, and organic foods when possible, and to minimize your consumption of processed items. But consuming some processed food can be tough to avoid, thus it’s critical to pay attention to the nutritional information provided on the packaging. Nutritional labels give you a breakdown of what’s in the product and the ingredients that were used to make it. I appreciate how confusing ingredient lists and nutrition labels can be; to better understand them check out this article which walks you through how to read and make sense of all that info.

Another way to minimize the detrimental effects of sugar, but still satisfy your sweet tooth, is by using natural sweeteners such as raw honey or real maple syrup. For instance, raw unpasteurized honey has some scientifically validated beneficial health properties, such as antioxidants and the ability to reduce some pro-inflammatory cytokines. More on this can be found here. However, be mindful of the fact that even these natural sweeteners should be consumed in moderation.

Matcha
Matcha Green Tea

Additionally, there are several spices and other herbal compounds that have shown efficacy for antioxidant properties and reducing inflammation. One of these is of course matcha green tea. I go into more detail about matcha’s health benefits in my Maple Matcha Latte post from a few weeks back.

Another natural anti-inflammatory is the spice Turmeric, from which curcumin is derived. Considerable scientific evidence has demonstrated that curcumin exerts anti-inflammatory effects throughout the body via its ability to regulate a range of inflammatory mechanisms, such as pro-inflammatory cytokines (Borre et al., 2014; Kulkarni et al., 2009; Lopresti, Hood, & Drummond, 2012). For more information on the health benefits of Turmeric (and curcumin) check out this article by Authority Nutrition.

turmeric
Organic Turmeric Powder

Alright, now that I’ve given you a little background on how sugar and inflammation can threaten your health, and a few ways to counter this with natural compounds, I’d like to share this nutritious, anti-inflammatory smoothie bowl recipe I came up with: the Matcha-Turmeric Anti-inflammatory Smoothie Bowl!

Matcha turmeric smoothie 2
Matcha-Turmeric Anti-inflammatory Smoothie Bowl topped with chia seeds, One Degree Organics Brown Rice Cacao Crisps, shredded coconut, slivered almonds, & mint.

This smoothie has a naturally sweet taste from the pineapple (or mango if you prefer), a creamy texture from the avocado, undertones of matcha, and a touch of spice from the turmeric and cinnamon. Here’s how to make it:

Ingredients:

  • 1/2 avocado
  • 1/2 frozen banana
  • 3/4 cup pineapple, fresh or frozen (or mango)
  • 1 cup coconut or almond milk, unsweetened (add more if needed)
  • 1 Tbsp raw, unpasteurized honey or real maple syrup
  • 1 tsp matcha
  • 1 tsp turmeric powder
  • 1/2 tsp cinnamon

Optional toppings: shredded unsweetened coconut, One Degree Organics Brown Rice Cacao Crisps, almond, pecans, walnuts, chia seeds, mint.

Method:

  • Place the first four ingredients in a single serve mixer (such as a Magic Bullet) or blender. Add in honey, matcha, turmeric, and cinnamon.
  • Blend until the mixture is pureed and thoroughly combined.
  • Pour into a bowl (or leave in a travel cup if you’re on the go) and top with your favourite healthy toppings.
  • Smile, think of one thing you’re thankful for, and enjoy! 🙂
Matcha Turmeric smoothie 1
Even Calvy wants in on this delicious and healthy Matcha-Turmeric Anti-inflammatory Smoothie Bowl!

I hope that you’ll enjoy this nutritious, anti-inflammatory smoothie! It’s a great one to start the day with as it will fill you up thanks to the fiber from the avocado and pineapple, and keep your energy levels up too. The anti-inflammatory properties are a wonderful way to help your body re-establish homeostasis (ie. balance), particularly after a night out enjoying some sugary cocktails or after eating a few too many yummy sweet treats.

Wishing you health and happiness,

xo Julie

 

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Tropical Matcha Smoothie Bowl

Happy Monday Wonderful People!

I’m starting to think we should call Monday’s “matcha Monday’s”. Is that cheesy? Perhaps a little eh (lol) but I think it’s kind of catchy too. I know many people dread Monday because it tends to bring with it the start of a new work week. So perhaps adding a little matcha green tea to your Monday’s will help brighten them a bit? Heh It’s worth a try I suppose!

Given that logic, it’s settled: “Matcha Monday’s” it is! And in honor of the delightful delicacy that is matcha, I have a tasty recipe to share with you all: the Tropical Matcha Smoothie Bowl!

Tropical Matcha Smoothie bowl 1
Tropical Matcha Smoothie Bowl

But first lets have a quick review on why matcha is just so darn awesome and great for you!

In short it’s a powerful antioxidant, has select vitamins and minerals, lowers blood glucose levels, HDL (high-density lipoprotein) cholesterol, and oxidative stress, among others. A great resource to learn more about the health benefits of matcha can be found here. One of my previous posts for the yummy Maple Matcha Latte also goes into more detail about the health benefits of matcha and scientific evidence supporting such claims.

Matcha
Matcha Green Tea

This recipe also features avocado, which boasts several nutritious benefits including healthy fats, fiber, and numerous vitamins and minerals, to name a few. You can learn more about the health benefits of avocado here. I try to incorporate one avocado each day into my diet. However, I understand that many people aren’t a fan of the taste or texture of these nutritious little items. Fortunately though, when combined in this smoothie recipe the taste of the avocado becomes undetectable while adding a creamy texture that compliments the smoothie perfectly.

The other key ingredient in this recipe is pineapple (or mango if you prefer). Pineapple is noted as having powerful anti-inflammatory properties, are packed with Vitamin C (among other vitamins and minerals), and not to mention a delicious taste! Nutritional properties and health benefits can be found in more detail here.

Combine all this awesomeness together and what you get is a nutrient packed, delicious tasting, creamy smoothie that’s going to keep you full and energized for several hours! I recommend having this one for breakfast, but it also makes for an easy and healthy lunch. Feel free to toss on whatever toppings you prefer, or if you’re on the go leave it in a cup and skip the fancy toppings to make for easy sipping. As always, try to use local, fresh, and organic ingredients when possible.

Avocado Matcha Smoothie Bowl 2
Tropical Matcha Smoothie Bowl topped with raspberries, blueberries, hemp hearts, and cinnamon

Here’s how I make the Tropical Matcha Smoothie Bowl! (1 serving)

Ingredients:

  • 1/2 avocado
  • 1/2 frozen banana
  • 3/4 cup fresh or frozen pineapple (or mango), chopped
  • 1 tsp matcha
  • 1 Tbsp raw, unpasteurized honey (or maple real maple syrup)
  • 1 cup (approximately) unsweetened coconut or almond milk
  • optional: 1 Tbsp coconut flour for added fiber (this is great if you’re having trouble moving things along your digestive track)
  • optional: 1 handful spinach

Topping ideas: fresh fruit, granola, One Degree Organics Sprouted Brown Rice Cacao Crisps, shredded unsweetened coconut, walnuts, pecans, almonds, hemp hearts, chia seeds, cinnamon, nutmeg.

Method:

  • Place avocado, banana, and pineapple in a single serve blender (or regular blender) with enough liquid just to cover the ingredients.
  • Add in honey and matcha (and coconut flour here too if you’re including it; you’ll want to add about 1 or 2 more tablespoons of milk as well if you do).
  • Blend ingredients together for about a minute or so, until thoroughly combined and smooth.
  • Top with your favorite healthy toppings.
  • Take a deep breath, smile, and think of one thing for which you’re grateful; serve cold and enjoy! 🙂
Tropical Matcha Smoothie Bowl 2
Tropical Matcha Smoothie Bowl topped with One Degree Organics Sprouted Brown Rice Cacao Crisps, shredded coconut, and pecans

I hope you’ll find this nutritious smoothie as delicious and enjoyable as I have!

This is a great recipe if you need an extra (and filling) boost of energy to get you through your day. It’s a lovely one for kids as well, since all the healthy stuff is camouflaged for those picky eaters out there, and it has a naturally sweet tropical taste from the pineapple! Give it a cool name (I’m thinking something that has to do with The Hulk or Ninja Turtles with all of that green? heh) and you’ve got a winner! 🙂

Happy “Matcha Monday” y’all!

xo Julie

 

Maple Matcha Latte

Maybe it’s the Canadian in me but I love maple syrup! And not the fake stuff – ew. I’m talking about the real 100% pure maple syrup. Yes, it’s a bit more expensive compared to the fake “maple flavored” syrup (that’s actually loaded in highly processed sugars and quite bad for you), but I assure you it’s worth it to invest in the good stuff!

Real maple syrup can not only be used as a natural sweetener, but it also tastes great root veggies like carrots and beets, on squash or brussels sprouts, and who doesn’t want an excuse to enjoy pancakes or waffles? heh I know I do!

Maple Syrup
100% Real Canadian Maple Syrup

I’m sure I mentioned this at least a dozen times but I also love matcha! It’s fun to experiment with it and see what kinds of cool tasty recipes I can come up with. Sure, not all might turn out great but I could also end up creating the next great thing! From talking with friends and family I get the sense that many people often view cooking and making meals as a chore. And I’m sure that’s exactly how it feels if you’re not willing to have fun with it. Rather than seeing it as a tedious task though, try viewing making your next meal or snack as an opportunity for culinary adventure!

This might sound silly, but hear me out. If you’re doing something you enjoy you’ll be more likely to do it and doing something you enjoy facilitates positive mood states. Studies have shown that a positive emotional state allows individuals to be more creative thinkers and to find what they’re doing more enjoyable.

So, next time you enter the kitchen ready to try a new cooking experiment consider this: sure, your experiment might not turn out great – this is always a possibility. However, it could also turn out to be the next amazing recipe that all of your family and friends are asking for and can’t get enough of. There’s only one way to find out!

Anyhow, coming back to matcha. It’s delicious and has an abundance of health benefits, which you can learn more about here. However, I wanted to make sure these weren’t just biased claims or anecdotal evidence, so I took a look through the published scientific journals. Here’s what I found:

Experiments have demonstrated evidence supporting the positive health benefits of matcha. For instance, in a recent study by Xu and colleagues (2016) published in the journal of Food and Function it was found that matcha significantly lowered blood glucose levels, HDL (high-density lipoprotein) cholesterol, and oxidative stress caused by a high-fat diet. The authors concluded that “Matcha has beneficial effects through the suppression of the blood glucose (BG) accumulation and promotion of the lipid metabolism and antioxidant activities. Moreover, the water-insoluble part of Matcha is suggested to play an important role in the suppression of diet-induced high levels of lipid and glucose” (Xu et al., 2016). Pretty cool eh?!

Matcha
Matcha Green Tea from David’s Tea

So now that I’ve given you some of the science behind what matcha does and have hopefully convinced you of how awesome this stuff is, I’d like to share a fun recipe I came up with!

Matcha lattes are one of my most favourite beverages out there and while playing around in my kitchen I discovered I can actually make them at home from scratch, and I don’t even need one of those fancy frothing machines! All it takes are the ingredients, a small pot, and a single serve blender such as a Magic Bullet (a hand mixer or immersion blender might work too but I haven’t given it a try).

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Maple Matcha Latte in my favourite Turtle Mug heh

Here’s how to make 1 serving of my (oh-so-Canadian) Maple Matcha Latte:

Ingredients:

  • 1 cup unsweetened coconut milk
  • 1 Tbsp. real maple syrup
  • 1 tsp. matcha
  • 1/4 tsp. real vanilla extract
  • 1/4 tsp. cinnamon

Method:

  • Combine coconut milk, maple syrup, and vanilla in a small pot over medium heat. Whisk in cinnamon and matcha. Continue stirring and heat to desired temperature.
  • Transfer mixture into a single serve blender (such as a Magic Bullet or Ninja) and blend for about 30 seconds. This is what will give it that nice frothy texture on the top.
  • Pour into a mug, garnish with cinnamon, nutmeg, cocoa, or whatever else you like.
  • Smile and enjoy! 🙂
Maple matcha latte
Maple Matcha Latte garnished with cinnamon

This healthy, dairy free treat is so yummy and complements any morning, or chilly evening for that matter, perfectly. I hope you’ll enjoy it as much as I do!

Wishing you health and happiness!

xo Julie