Category Archives: breakfast
9 Benefits of Matcha Green Tea: weight loss, alzheimers prevention, blood sugar regulation and more!
From GFG: This is another great guest post by my trusty intern: Coco Noel. Be sure to like follow her smart and informative posts on Facebook! I invited her over to brunch recently and she brought some Matcha green tea. We mixed it with hot water, coconut milk and a little stevia and it was divine. I had actually never had it before and she was the first person to bring it to my attention. I hope you enjoy learning more!
9 Benefits of Matcha Green Tea
First there were pomegranates. Then came goji berries. Now, it’s matcha green tea that everyone’s fussing over. Fortunately, matcha lives up to its hype. For starters, it contains 10x the antioxidants of pomegranates and 5x the antioxidants of goji berries.
Matcha is essentially very finely powdered green tea leaves that are mixed into liquid and consumed whole. Unlike regular steeped green tea, when you drink matcha, you’re ingesting the entire crushed up tea leaves rather than just the leaf-infused water.
This means you’re getting a much more concentrated dose of the myriad health benefits of green tea, some of which are listed below:
- Reduce the risk of cancer: A study published in the American Journal of Clinical Nutrition found that women who regularly drank green tea had a lower risk of colon, stomach and throat cancer. Other studies have shown an associated decrease in prostate cancer and found a link suggesting green tea may slow down the growth of tumors in breast cancer patients.
- Weight loss: Approximately 2 cups of green tea will speed up your metabolism by nearly 5% in a 24 hour period. This isn’t a miracle diet solution, but definitely a plus.
- Immunity: Green tea may help you fight off illness by altering the makeup of intestinal bacteria. Findings suggest that green tea can also reduce allergic responses and asthma.
- Diabetes: Not only does green tea help improve insulin sensitivity in type 2 diabetics, but one study found that drinking more than six cups of green tea per day slashed the risk of developing type 2 diabetes by 33%.
- Oral health: Green tea strengthens your teeth, thus decreasing your risk of cavities. Its antibacterial properties thwart the effects of the bacteria most responsible for gum disease. And it may even help ward off bad breath!
- Liver health: Green tea prevented liver damage in rats who were kept drunk on alcohol for 4 straight weeks. (Talk about a bender!) It also destroys free radicals in people with fatty liver disease.
- Skin health: German researchers found that drinking six cups of green tea per day can help your skin be more resistant to sunburn. Some studies even suggest that components of green tea can help prevent skin cancer when applied directly to the skin.
- Alzheimer’s prevention: Although there is no known cure for Alzheimer’s disease, numerous studies suggest that green tea may effectively help to prevent the disease. A compound in green tea reduces the formation of plaque-like deposits in the brain, which are often indicative of Alzheimer’s disease.
- Relax: Green tea increases the production of alpha brain waves to calm the body.
The Matcha Advantage
Many of the studies done on the effects of green tea are based on pretty high levels of the stuff – from about 2 to 10 cups daily. Before you quit your job and commit the rest of your life solely to drinking green tea and going pee, check this out:
One cup of matcha green tea is equivalent to 10 cups of green tea in terms of antioxidant content.
But wait! There’s more. Epigallocatechin gallate (say that five times fast) is a polyphenol antioxidant found in green tea. Commonly referred to as EGCG, this is what’s considered to be responsible for nearly all the health benefits of green tea, including those listed above. I hope you’re wearing your party hat, because I’m about to give you cause to celebrate…
A study in the Journal of Chromatography found that matcha had 137 times more available anti-cancer EGCG than China Green Tips green tea.
That means that by drinking one cup of matcha green tea, you can reap the antioxidant benefits of 10 cups of traditionally steeped green tea and the EGCG benefits of 137 cups of China Green Tips.
Recommendations for incorporating matcha green tea into your diet:
- ½ teaspoon – 2 teaspoons of matcha per day
- While it’s relatively low in caffeine, avoid consuming late at night
- Note: Only drink matcha with low-protein liquids like water, coconut milk, rice milk, or almond milk. Research suggests that protein, particularly that in cow’s milk, deactivates the EGCG. This is no good! For this reason, it may be wise to drink your matcha away from meals (which is better for digestion anyway).
- Avoid commercial matcha green tea concoctions, as they are low in matcha but extremely high in calories and sugar (not to mention often mixed with dairy, thus negating their health benefits!). Peet’s Coffee has a 16 ounce matcha green tea freddo, which delivers 250 calories and 44 grams of sugar – and that’s without the whipped cream. Even worse, a 16 ounce sweetened matcha green tea latte from Starbucks has 350 calories and 55 grams of sugar! That’s very likely to do you much more harm than good.
Make your own at home for best results:
Where to Find a Matcha Online: click here
Thanks for reading! -Coco
1 15 oz can of full fat coconut milk
1 lb package of organic strawberries (strawberries are on the EWG dirty dozen for pesticides and fungicides)
1 tbsp of lemon juice
2 Tbsp of grass fed or pastured gelatin
8-10 drops of liquid stevia or
2 Tbsp of honey
1 Tbsp of coconut oil (for greasing ramekins)
Rinse and chop the strawberries and put in a large mixing bowl
Heat up the coconut milk on medium heat
Dissolve the gelatin in 2-3 Tbsp of water
When the coconut milk is hot, remove from heat and whisk in the gelatin and sweetener.
Pour the mixture over the strawberries, add the lemon juice
Use an immersion blender to puree (find my favorite hand blender here)
Once it is all mixed well, pour into ramekins greased with coconut oil for easy release
(or you can use a silicone pannacotta sheet mold for no hassles)
Let it chill for an hour in the fridge or 30 minutes in the freezer
To release set the ramekin in a tub of hot water for 5-10 minutes
Then turn the pudding out onto a serving plate
Garnish with fresh berries
Find more of my healing Gelatin recipes:
My favorite places to buy high quality gelatin:
Please share this recipe with your friends who may be looking for a healthy spring treat!
Looking for more great Paleo recipes?
Don’t miss the Primal life bundle until Tuesday April 9, 2013 !
Click here for more info!
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I recently made this for my mom who does not like to cook anymore. She has been on a Paleo diet for a year and half and has lost over 50 lbs. Read her story here.
Grass fed Kosher Gelatin is a tasteless protein powder and super food that heals the gut lining and prevents wrinkles. Sneak more of it into your diet any way you can. Smoothies are a great way to get it in your kids and unsuspecting adults.
1 can of full fat coconut milk
3 peeled clementines
1/2 cup frozen pineapple
1-2 cups of ice
1 tsp of orange zest
1/4 cup of coconut shreds
1/2 tsp of vanilla extract (gluten free)
Blend in your blender until smooth.
Add a little water if it is too thick.
Serves 2 if the other person is lucky!
Looking for more great smoothie recipes?
My friend Todd compiled this great smoothie book with over 150 smoothie recipes!
Put all ingredients in the blender for a few pulses until smooth
Pour into cups and let it chill for one hour
Serve as a dessert, breakfast or snack.
GFG Nutrition Tips:
- Use flax in moderation because it can have some estrogenic effects on the body.
- Always refrigerate your flax, ground or in the seed form because it goes bad very fast.
- Try to avoid heating flax to avoid oxidation and free radical damage.
- The omega 3′s in flax is not absorbed easily so it is much better to get it from animal sources like grass fed beef and wild salmon.
Are you looking for more egg free recipes or just more variety?
Introducing Awaken: 30 egg free breakfast ideas for paleo and low carb peeps!
This new e-book has an excellent chart on how to substitute chia for eggs.
Karen is a engineer by day and an awesome cook and photographer by night. She has lost nearly 100 lbs by following a Paleo diet! Way to go Karen!
She told me she feels better without eggs too. She wrote this great book to help others who may want to try an egg elimination or just want to have more variety in their breakfast routines.
Some great recipes you will find:
- Skillet scrambles with meats and veggies
- Easy no cook strawberry pudding
- Blueberry cobbler
- Bacon twists
- Breakfast pizza
- Pumpkin faux-meal
- Grain free granola
- Breakfast cookies
- Fruity smoothies
- Savory sausages
- Spaghetti squash hash browns
- Strawberry and blueberry crumble
- Apple sauce
- Stuffed mushrooms
- Zucchini soup
- Zucchini stuffed meat boats
- Chocolate smoothies
- Grits (my favorite!)
More reasons I love this book!
She also gives a great chart about how to interchange sweeteners for gaps/paleo and low carb diets. This makes it easy use your choice of sweetener based on your diet. She also has a great chart on measurements for successful egg substitution.
Karen shows us where to source these great ingredients so we can order them from our couch.
She seems to have thought of everything: did I mention the awesome full page photos?
She also includes the nutrition info about each recipe.
Karen offers us ways to easily change up the recipe for more varied options.
She also has great step-by step tutorials for how to make chia eggs, cauliflower rice and more.
If you ask me this book is worth 3 times the price and it is on sale until March 11!
Don’t miss it!
These muffins are great to go along with a dinner or a savory breakfast. I am huge fan of DFB (dinner for breakfast). These are a great way to have a muffin that won’t push you into a blood sugar roller coaster for the whole day. Top with plenty of grass fed butter to help burn fat and reduce inflammation. Eat with your favorite grass fed meat and a side of veggies for a full meal.
1/2 cup full fat coconut canned milk
2 Tbsp coconut flour
1/2 tsp baking soda
2 Tsp of Herbs De Provence
Sea salt to taste
Mix everything with a whisk in medium bowl
Put in unbleached muffin cups 2/3 full
Bake on 350 for 20-25 minutes
Makes about 6 muffins
Are you looking for more great Paleo recipes ?
Get this great e-book for getting started on a grain free lifestyle with over 90 recipes!