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Chocolate Coconut Matcha Cups

2/25/2018

What do you get when you combine chocolate + coconut butter + matcha? A true matcha made in heaven!

Ok, so it's a lame food pun (which I love, btw), but the truth is, these three flavors equate to pure bliss!

Deliciousness aside, these little cups are a true powerhouse when it comes to health benefits. Matcha is full of health supporting antioxidants and anti-inflammatory properties. Cacao is also antioxidant rich, and is a great source of iron, magnesium and calcium. Cocoa butter provides yet another dose of antioxidants, as well as polyphenols. The coconut butter gives a healthy dose of lauric acid, good fats and beneficial fiber. I have made these completely sugar free, using stevia, but you could substitute maple syrup, which would keep it low on the gylcemic index, if your prefer.

Chocolate Coconut Matcha Cups
(makes about 12)

For the chocolate layer:

1 cup of cocoa butter, finely chopped or grated
1/2 cup cacao powder (you can substitute cocoa powder, but it is processed and does not provide the nutrients)
Liquid stevia to taste ( I would say 20-30 drops. I use 360/Whole Foods brand. Vanilla liquid stevia is also yummy here.)
1 tablespoon coconut oil (optional)
a small pinch of salt (Good to balance the flavors. I use Himalayan pink salt)

For the coconut matcha layer:

1/2 cup coconut butter (Nutiva's Coconut Manna is my favorite.)
3/4 - 1 tablespoon matcha ( I LOVE matcha and use 1 T. so the flavor really comes through)
Liquid stevia to taste (8-12 drops)

Line your mini muffin pan with parchment liners and set aside
In a double boiler, add your cocoa butter (I do not have a double boiler but use a glass bowl over a pot with boiling water. Just be sure the bowl does not touch the water.). Stir frequently to help it melt evenly. Once melted, add your stevia.
Remove from heat and add in your cacao powder and pinch of salt. Stir mixture until cacao is smooth and no lumps remain. Taste mixture and adjust flavors accordingly.
Fill muffin liners about 2/3 full with chocolate. Once filled, place in refrigerator to firm up as you prepare matcha layer.
As chocolate sets, melt coconut butter over low heat, in a small sauce pan. Once melted, remove from heat and stir in the matcha and stevia. Taste mixture and adjust flavors as needed.
Spoon coconut matcha mixture over the the chocolate. Refrigerate to set. Once firm, you can remove from muffin pan and enjoy. These are best if stored in an airtight container in the refrigerator.

*Note: You can skip the chocolate making step and use chocolate chips or your favorite chocolate bar. Melt the chocolate in a double boiler just as this recipe says. Because I am not currently eating sugar in any form, I find it best to make my own chocolate with the stevia. Though you can buy stevia sweetened chocolate chips, they contain soy, which I am also not eating. If I were eating sugar, I would likely use Primal Chocolate bars that are sweetened with coconut sugar. As with any recipe, this is a guideline for you that works for me. Use your preferences and adjust as you wish.

**Though these are a treat with lots of healthy benefits, they are still a treat and best consumed in moderation.

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Cardamom Cashew Butter

2/20/2018

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A little while back a friend introduced me to an almond cashew cardamom butter, and it truly tasted like a gift from the gods! I love, love, love cashews and cardamom is one of my favorite spices. However, recently I have developed a mild sensitivity to almonds. Because of this, I am currently limiting my intake of almonds and therefore cannot enjoy this delicious nut butter that I speak of. So, instead of giving it up altogether, I decided to make my own. Let me tell you, it is so worth it and so easy to do!

There are endless combinations of types of nuts and flavors to use when making homemade nut butter, so you can really get creativity. I also love that you can truly control the ingredients being used. When I buy pre-made nut butters, I always spend tons of time reading the ingredients listed on each package. I usually find myself getting frustrated because the majority of the jars on the shelf contain sugar/cane syrup, lots of salt and the biggest blunder, palm oil.

Sugar is hidden in most everything prepackaged and I want to control how much is used and choose options that are lower on the glycemic index when possible. Salt is also overly used and not always necessary, in my opinion. Palm oil is most upsetting to me because there are so many other types of oil that can be added, if they even need to be added. Worst of all, the palm oil industry is completely destroying our rain forests, pushing numerous animals towards extinction, contributing to global warming and greatly abusing human rights. It is used in so many packaged foods, soaps, cosmetics and other personal care items, animal feed and more. I do not support the use of non-sustainable palm oil and do everything I can to try and avoid it. Consider this rant your reminder to always read package labels!

Now that I have that off my chest, back to cardamom cashew butter. I used 5 simple ingredients; raw cashews, cardamom, MCT oil, stevia and pure vanilla extract. Cashews are not the highest in fiber but they do supply protein and heaps of essential vitamins and minerals. Cardamom is naturally antibacterial, antimicrobial, antioxidant, an anti-inflammatory, and provides loads of health benefits. The MCT oil is not necessary but adds a super nutritional boost. The stevia used gives a hint of sweetness without the acidity and blood sugar spikes that sugar or cane syrup adds. By placing these ingredients into my Vitamix, the cashews turned to butter in just a matter of minutes. You can also use a food processor, but be prepared for it to take longer and be a bit of a test in patience.

Cardamom Cashew Butter
(makes ~1 cup)

2 cups cashews (I used raw but you can use roasted if you prefer)
1/2 teaspoon cardamom
1 tablespoon MCT oil ( I find Nutiva's to be the best)
3 drops of liquid stevia
1/4 teaspoon pure vanilla extract

Place cashews, MCT oil and cardamom into a high speed blender, such as a Vitamix, and blend until the cashews start to break down into tiny pieces.
Add the stevia and vanilla and blend again until creamy and smooth. You will likely need to use the tamper for your blender, or stop to scrape down the sides several times.
Add the cashew butter to your breakfast porridge or smoothies, spread apples, bananas, toast, crackers or anything else you like to use, or enjoy directly from your spoon!
Store in an airtight container. You may notice some separation, which is normal. Give a good stir before each use.

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Rmineralizing Peppermint Mouthwash

2/13/2018

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Our oral health is the gateway to our overall health, and it is crucial that we take care of our teeth, gums and tongue. I am one of the few people I know that actually looks forward to going to the dentist, because I want to ensure that I keep my mouth as healthy as possible.

There are so many things that we can do to keep our oral health in check. As with all health, diet plays a major role. It is important to limit sugar intake, limit or eliminate dairy, include plenty of healthy fats to support gum health, make sure to eat a variety of fresh fruits and veggies to ensure you are getting the vitamins and minerals needed to keep teeth strong and healthy, and eat both prebiotic and probiotic foods to balance and maintain your oral microbiome.

In addition to our diet, oral hygiene is key. We all know that we need to brush our teeth at least twice a day. We also know the importance of flossing regularly (Dr. Tung's Smart Floss is my favorite floss, hands down), not just before you go in to see your dentist! Regular oil pulling (I like to do mine while I shower) is also very beneficial, as is using a tongue scraper (I use mine after every time I brush). Using a mouthwash/rinse is also helpful.

The problem with many commercial products, including mouthwash, is the harsh chemicals, additives, and dyes that they contain. Mouthwash that contains alcohol may actually kill the beneficial bacteria in your mouth and change the pH. I personally like the feeling of using mouthwash, so I decided to make my own to control the ingredients being used.

My mouthwash is relatively simple and uses items to support overall oral health, rather than hinder it. I use bentonite clay for it's ability to remineralize teeth. I include xylitol because it not only provides a bit of sweet flavor to the mouthwash, but it is also proven to help reduce plaque and prevent cavities. While it is a naturally occurring sugar alcohol, it is thought that the bacteria in our mouth's cannot digest it. Because I love a good minty flavor in my mouthwash, I also include therapeutic grade peppermint oil.

Not only does my mouthwash support oral health and there for overall healthy, but it also tastes good and saves money. Plus, if you're anything like me, mouthwash is that item I always forget to put on my list and never remember to buy until it is time to use it again. Now I can make it anytime I need it and you can too.

Remineralizing Peppermint Mouthwash

2 cups of distilled water
1 tablespoon bentonite clay
2 teaspoons xylitol
15 drops of peppermint oil (therapeutic grade only)
glass jar with tight fitting lid for storage

Because bentonite clay takes some work to evenly mix in water, I like to place all ingredients in Vitamix (blender) and blend on high until all clumps of clay are smooth. Pour mixture into a glass jar and be sure to shake before each use. Swish, spit and smile!

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Chocolate Coconut Matcha Cups

Cardamom Cashew Butter

Rmineralizing Peppermint Mouthwash

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