Happy holidays to everyone around the world and bon appetite! With all of the delicious dishes being served for the holidays, I can’t forget about drinks. My after dinner holiday tea recipe is a perfect way to end our holiday meal. For different parts of the world, the spices vary for this soothing beverage.
Abrief history
For centuries, people have created beverages as accompaniments to their meals. This is especially true for the holiday and festival seasons. From parts of Africa, the middle and Asia, many drink after dinner teas on regular basis. In Victorian England, these were known as tisanes rather than tea. Tisanes are usually made from fresh or dried plant parts like leaves, flowers, crushed seeds, etc. As to whether or not other folks have their own after dinner holiday tea recipe, I’m guessing I’m not alone.
Health benefits of my after dinner tea recipe
If you’ve been following my blog for a while, you’ll remember that I’m all about function and flavor. I love creating an after dinner tea recipe each season. Since it’s fall heading into winter, here, it’s time for my holiday blend. today’s recipe is no different and features a blend of spices that are great for the stomach. This after dinner holiday tea recipe also includes spices that remind of you fall and winter goodies! All of these ingredients are particularly great for gut health, which is the back bone of our immune system.
More on this
My spice blend is anti-inflammatory, supports the immune system, is anti-microbial and anti-viral. For example, caraway and coriander alleviate bloat, IBS, and indigestion. Other benefits of this tea blend include, helping to alleviate diarrhoea as well as constipation. Mint soothes the stomach and helps alleviate nausea. All if not most of these ingredients, promote a healthy gut, immune system and so much more. You can read more about the benefits in some of my favourite tea recipes like this one by clicking right here!
For how to make gingered honey, click here to get the recipe and how you can switch it up for a variety of purposes. Since I’m an avid herbal tea drinker, I love to make my own gingered honey. Don’t be afraid or intimated about making it yourself because it is easy to make. Just keep in mind that you will need to give it sufficient time to cure and develop it’s potency.
Making your after dinner holiday tea
First, bring your water to a gentle boil and then add your fresh ground ingredients. Toss in your cinnamon stick and fresh shredded ginger, turning down the heat to a low simmer for about 10 mins. Next, add your gingered honey with your fine shredded mint leaves for an additional 3-5 mins. Finally, turn off the heat and strain your after dinner holiday tea. You can then garnish your tea with a pinch of fresh mint and add more honey to taste.
Final thoughts before you go
Spices add flavour, complexity and in a lot of instances, a variety of healing elements to every dish you create. This is one of the main reasons why I’m so passionate about decolonizing your traditional food ways in addition to knowing what is actually in your food. Food has a tremendous capacity to heal the body and is often the first place to go in order to heal your body naturally. If you have doubts about the power of spices in your food, you can read what John Hopkins Medicine states right here. Also, make sure you subscribe and follow my blog to get the latest updates, posts, and more!
Ginger is one of the most versatile and healing spices (herbs) around my kitchen! In my opinion, there are very few things that beat out ginger when it comes adding a dose of healing to my food and drinks. My honeyed ginger recipe changes with the seasons but in all cases, I have to make sure it ages sufficiently to get the most benefits out of it. This is one spice that I never allow myself to run out of because it has so many medicinal and culinary uses.
Ingredients for the honeyed ginger recipe
8 oz raw honey (set aside an additional 2oz to cover your completed batch)
1/4 cup fresh grated ginger
1 small fresh squeezed lemon
1 small fresh lime
1/4 teaspoon Ceylon cinnamon (optional)
Bringing it together
Now that you have all of the ingredient, first add the fresh squeezed lemon and lime juice to the the fresh grated ginger. Next, thoroughly mix in the cinnamon (fresh ground or powdered) to your mixture. Finally, be sure to fully incorporate the honey to your honeyed ginger recipe. Make the honey completely cover the ginger so none is left exposed.
Final preparation and storage
Once your batch is fully mixed, store it in a glass wide-mouth jar with a tight seal and place it in the fridge to cure for two weeks. Stir your mixture every 2-3 days and keep it in the fridge. This gingered honey can be added to your herbal teas, or take a teaspoon a day to boost your immune system.
Health benefits
Ginger has been used as a cure-all, herbal remedy, and in cooking recipes, for generations. Ginger eases digestive discomfort, is anti-inflammatory, and anti-microbial. To read more about the numerous health benefits click hereand here. Also, be sure to subscribe and save this (pin it on Pinterest)!
Cold winter days make me think of cozy fires, a stack of my favorite books in my favorite nook, and the yummy goodness of a rich and savory soup. This vegan broccoli cheddar soup has quickly become a favorite of mine. While I love hearty vegetable soups during cold days in general, I’ve grown much more appreciative of tasty vegan soups and stews.
My philosophy
Over the years I’ve learned to appreciate the beauty of each season and more recently, to cherish every moment. The fall and winter months are great opportunities to get creative with your recipes during this time of year. With the unique variety of vegetables during the colder months of the year, I love to select vegetables and spices that nourish and support the body during the cold and flu season.
It turns out, this vegan broccoli cheddar soup recipe is perfect for just that!
More about seasonal vegetables and fruits
I love the challenge of creating yummy and healthy meals using products that are in season and are ethically and sustainably sourced. Fall veggies ring in a new season of goodness and are a great opportunity to learn more about where my food comes from. Are you making the right choices when it comes to what’s on your plate?
Some of my favorites and staples
I love hardy greens with collards and kale being two of my favorites because they’re so versatile in both salad bases and cooked dishes. Unlike spinach, they hold up well for both cold and hot recipes. Obviously, today’s recipe does not include either but instead uses a combination of root vegetables and broccoli (added at the end ).
My basic rule for ALL of my recipes
Nearly every dish I make must have a full-bodied flavor profile and incorporate gut-friendly and anti-inflammatory properties. This is a massive issue for me as I have struggled off and on with digestive maladies and have fully dived into the benefits of using spices and other ingredients that promote gut health. Squash is another Fall favorite of mine. But for this dish, I’m organic carrots, sweet potato, Yukon gold potatoes, onions, herbs, and spices. The oven with a savory blend of fresh garlic and herbs to complete this vegan dish. If you don’t like sweet potatoes, you can omit this ingredient, but I personally think it not only adds more nutrients but rounds out the flavor.
About the ingredients
All of the ingredients are either organic, locally sourced, or both. I’ve also made it a point to also use gut-friendly spices and herbs to help support healthy gut bacteria and my immune system. With everything that’s going on, using natural herbs and spices to boost the body’s natural defenses is a must. Personally, I’m not a fan of using a lot of pharmaceutical-based remedies for non-acute situations. This is why I tend to view my food more as medicine wrapped in deliciousness!
What you will need for this vegan broccoli cheddar soup
Broccoli (fresh lightly steamed)
1 medium-large sweet potato
Yukon gold potatoes, 2 medium
yellow or red onion, chopped (1small)
clove garlic (1)
1 cup unsweetened full-fat organic coconut milk
1 cup unsweetened plain organic almond milk ( you can use 1/2 cup raw almonds, I prefer almond milk)
More of your ingredients
1/4 cup mini Bella mushrooms (optional)
chopped green onions, 1/4 cup
Garlic powder, 1 tablespoon
1 tablespoon Onion powder
turmeric powder, 1 tablespoon
1/2 cup nutritional yeast
1 tablespoon mustard powder
1/2 teaspoon of spicy paprika
Bringing it all together
I eliminated some steps to make the recipe more straightforward; no need to add raw cashews or almonds that need to be blended, etc!. Just give me the delicious without all of the drama is what I say! So with that in mind, first boil down the potatoes with the seasoning spices until they are soft (approx 20mins on medium heat). Next, add in your vegetables and let them simmer with the potatoes, creating a soupy mixture. After the mixture has slightly thickened, add in the nutritional yeast and pour your mixture into the blender and blend until it’s smooth. Be sure to lightly chop and steam your fresh broccoli and add it to your soup after it’s fully blended and allow the soup to lightly simmer on low heat for another ten minutes. You can serve your soup with crackers, toast or cornbread and simply enjoy a bowl of this deliciouness!
Another recipe for the fall and winter months
Have you tried any of my other recipes yet? Click here for some awesome tea recipes to help support your body’s natural defenses during the cold and flu seasons! Plus, these recipes are great recovery teas throughout the year.
About the author
Tonye Tariah is a Holistic Health Strategist, Coach, and the founder of Freedom at The Crossroads Blog. Tonye helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. Meaning, she helps each woman in a way that is unique to each her situation. By doing this, she’s better able to help women transform their lives from the inside out. Her ultimate goal is to help women become healthy
I’m all about getting ready for the fall and winter seasons and that also means up-ing my self-care game. If ever there was a year to really commit to self-care and optimizing our wellness, this is the time to do it and that means pulling out my 3 herbal teas you need to beat the flu this season!
My take on herbal remedies
Also, since I’m someone who hates getting sick and having to take medicine, I’ve really been diving into traditional herbal remedies, etc. That’s not to say that I don’t use conventional medicine. I do. It’s simply my personal belief and experience, that conventional medicine is better for acute conditions. Plus, I believe it’s better to support the body’s natural systems rather than throw synthetic chemicals into a natural system.
My belief about herbal remedies
It worked for my ancestors, and I’ve since learned and agree, that it’s better for my own health and wellness. I’m a firm believer that the cure for any condition should never be worse than the actual sickness itself. Having said that, when in doubt seek advice fr your medical doctor, a certified naturopathic doctor, trained healthcare professional, etc.
**As always, make sure you check with your healthcare provider to ensure that these ingredients are safe for you to consume, especially if you have medical conditions or medicines that might interact with any of these ingredients!!
**Please also note that this post contains affiliate links and as an Amazon Associate I earn from qualifying purchases.
Herbal teas for your home remedy cubby
Almost every culture has its own version of herbal teas, tinctures, and infusion. So it comes as no surprise that in this day and age, we’re all bringing in out these old tried and true recipes.
As a matter of fact, the more we learn and share from one another the better. Even now, I’ve got new twists on old recipes and created some new ones too.
The 3 herbal teas you need
Every year I add new favorites to my list of tea must-haves for throughout the year. But these are 3 herbal tea blends you need to beat the flu season for sure! Just an FYI, this post does include affiliate links from which I receive a small percentage at no cost to you!
Elderberry echinacea spiced tea.
Ginger Rosehip tea with chamomile, which is great for the nighttime and promotes restful sleep.
Spiced MintTurmeric tea.
A few benefits from these recipes
Star anise:
The oil produced by star anise contains thymol, terpineol, and anethole, which is used for treating cough and flu. Anise also helps improve digestion, alleviate cramps, and good for reducing nausea. Consuming star anise tea after meals helps treat digestive ailments such as bloating, gas, indigestion, and constipation
Black peppercorn:
This spice has anti-inflammatory properties as well. It also improves circulation and reduces pain and swelling of joints in between the fingers. Plus, it helps fight diseases like high blood pressure, diabetes, and heart disease.
Chamomile:
This is one of my favorites ingredients and is included in the 3 herbal teas you need to beat the flu and cold because of its soothing effects. Chamomile promotes sleep, soothes stomach aches, reduces stress, period pains, helps with anxiety, and is also anti-inflammatory. Its benefits are too many to list here alone, but you’ll definitely want to keep this one handy!
Mint:
Mint eases digestion, is antiviral and antibacterial. It also has anti-inflammatory properties and helps with mucous build-up.
Echinacea:
Widely known for its many health benefits, echinacea reduces inflammation, improves immunity, and lower blood sugar levels. Also, it’s used as a natural pain reducer, helps with digestion as well as skin-boosting benefits too!
Elderberry:
Many people believe elderberries to be one of the most potent natural plants for fighting cold and flu viruses. Not only that, they are loaded with antioxidants, vitamins, boosts, fights infection, and supports the immune system. You can read more about the power of elderberries in my earlier recipe post here!
Turmeric:
This root is an anti-inflammatory, is a potent antioxidant, and supports joint health.
More beneficial spices
Ginger:
Great for immune boosting, ginger is also an anti-inflammatory, anti-microbial, improves digestion, and supports cardio health.
Raw honey:
Raw honey has many health benefits including anti-inflammatory and antibacterial properties as well as rich in anti-oxidants. Honey is also excellent for soothing sore throats and digestive issues.
Srilankan cinnamon:
Also known as Ceylon cinnamon, this spice is also anti-inflammatory and antimicrobial. It’s also a great antioxidant with cancer-fighting properties too!
Allspice:
Another favorite of mine, allspice helps relieve gas, bloating, and stomach upset. Did I also mention, it too has anti-inflammatory benefits?
On a quick note, I only use organic and naturally sourced ingredients in my tea because I always want to make sure that I’m not using anything that has pesticides or is contaminated. Having said that, some of my sources are available on amazon.com and you can just click on those links or source the ingredients yourself! As always, don’t forget to consult your healthcare provider before using any of these ingredients as some may cause drug interactions, allergies, etc for some individuals!
The big 3 recipes for me!
Spiced elderberry and echinacea tea: 2 teaspoons dried elderberries, 1 teaspoon echinacea, 1/2 teaspoon ginger powder, 1/4 teaspoon allspice with raw honey and lemon to taste.
Ginger rosehip tea: 1 teaspoon ginger powder, 1 teaspoon dried rosehips, 1/4 teaspoon echinacea, 1/4 teaspoon black peppercorn, 1/4 teaspoon star anise, plus raw honey and lemon to taste.
Spiced mint turmeric tea: 1 teaspoon organic turmeric powder, 1/2 cup fresh cut mint, 1/4 teaspoon fresh grated ginger, 1/4 teaspoon allspice, 1/4 teaspoon black peppercorn, with raw honey to taste
A few tips about herbal teas
Since these are herbal teas, they are caffeine-free and can be taken throughout the day. Also, these ingredients need to be steeped in hot water since these ingredients are the more delicate parts of their parent plants. These include the leaves, berries, flowers, and seeds used in all three recipes.
Making your herbal tea (infusion)
To make your tea blends, combine all the ingredients, pour hot water over all the ingredients in a large glass cup (or kettle), steep (aka, infuse) for 30-45 minutes. This will maximize the extraction of all those flu and cold-fighting properties! When you’re ready to drink your tea, simply add your honey and or lemon to taste. You can also drink these cold or hot after your infusion time is complete and each recipe creates enough for at least two cups. Enjoy!
Before you go
This the perfect time to start preparing for the cold and flu season but there’s also no need to panic if you’ve taken the time to add some home remedies to your medicine cabinet. Add that to your self-care and fitness strategies (read the post right here) and you’ve got the recipe for a healthy you this season!
Tonye Barango-Tariah is a Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!
With everything that’s happening today (i.e. global pandemic), this certainly isn’t the time to neglect your health. That’s why I’m pulling out my spiced elderberry and echinacea tincture today! Fall and winter are usually the seasons when we tend to bone up on our teas, infusions, and whatnots, in preparation for the flu season. Over the last few years, I’ve begun to pull back on the use of over-the-counter medicines in favor of home remedies and traditional health support herbs, etc.
My thoughts on conventional cold and flu drugs
Don’t get me wrong, there is a time and place for conventional pharmaceuticals, but I’ve since come to appreciate and realize that traditional remedies can be far more effective and less damaging to the body. I’m not making any health claims here, but for me, I believe traditional medicines seem better able to work in harmony with the body’s own natural mechanisms for healing itself.
Going back to my roots
Drawing on the traditional teachings of my own ancestors within my family as well as my own experience as a novice in herbalism, this is my preference. Always consult your own healthcare provider for any treatment regimes or medicines. This simple spiced elderberry and echinacea tincture is one I love and have added to my home remedies cabinet! It’s cheaper and works best for me and mine even as I’m sharing this recipe with you.
**As always, make sure you check with your healthcare provider to ensure that these ingredients are safe for you to consume, especially if you have medical conditions or medicines that might interact with any of these ingredients!!
**Please also note that this post contains affiliate links and as an Amazon Associate I earn from qualifying purchases.
Making my batch of spiced elderberry and echinacea tincture
I always start with organic or homegrown ingredients especially, when it comes to something you’re going put in your body. If you’re like me and don’t have tons of space for a large backyard garden, I love the versatility of dried berries. Organic all the way baby, even the spices! There are so many recipe options for elderberry tinctures out there. I’m using this combination of spices and other ingredients because it not only tastes good, but the spices also have some healing benefits as well!
Well known for its many health benefits, echinacea reduces inflammation, improves immunity, and lower blood sugar levels. Also, it’s used as a natural pain reducer, helps with digestion as well as skin-boosting benefits too! Extensive research has been done on it’s medicinal properties and confirmed to be antifungal and antibacterial and is safe with few side effects. Also, for maximum effectiveness, it’s best to take it at the first signs of illness.
Elderberry:
Elderberries have been widely studied in Europe and believed to be one of the most potent natural plants for fighting cold and flu viruses. Not only that, they are loaded with antioxidants, vitamins, boosts, fights infection, and supports the immune system. Elderberries have powerful antiviral properties and are helpful for treating upper respiratory infections and reducing fever.
How to make your elderberry and echinacea tincture
Take all of your dry ingredients, including the spices, and fill your jars ½ – ¾ full. Next, completely cover them with the vodka or rum and then tightly cover your mixture with the lid. Then, gently invert your mixture several times to ensure that the alcohol is fully incorporated. Store it in a cool and dry place (I use my pantry) for 4-6 weeks, periodically inverting it for the entire time frame.
Once it’s ready, simply strain the mixture with a cheesecloth or fine mesh (be sure to get as much liquid out as possible) and pour it into a dropper bottle or small jar. Don’t forget to date and label your tincture and include the recipe.
A quick note on storage
No refrigeration is needed because of the high alcohol content used in the process. This is why it’s important to use at least 75 proof or higher vodka, rum, etc because it has much lower water content plus a longer shelf life (a year versus a few weeks!).
Before you go
There are so many health benefits to be found in a variety of fruits, veggies, and herbs. From tinctures and syrups to dried fruit and vegetable snacks. Read my post on making nutritious homemade dried fruit snacks here!
About the author
Tonye Tariah is a Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!
You probably know I’m a little cray when it comes to smoothies! I like most of my recipes to colorful, loaded with flavor and this super green recovery smoothie does not disappoint! This delicious beverage is loaded with some of my favorite recovery ingredients
What is a “super” green recovery smoothie?
In general, a smoothie is a great way to take in a complex mix of dense greens, fiber, and nutrients on the go! If you are pressed for time at the beginning of your day, then a superfood smoothie will usually fill you up, keep you energized and your body flooded with nutrients needed to support good health.
Also, if drinking “straight” water really isn’t your thing (i.e. the thought of drinking water when you are thirsty, makes you almost gag, etc), then a smoothie will help you on that front too! You might also like my other green smoothie recipes right here and here!
No need to worry, this recipe will only take you about 5 minutes from start to finish once you have your ingredients assembled and ready to go. To cut down prep time, I tend to use a combination of both fresh and frozen organic fruits.
Here’s what you will need for your super green recovery smoothie:
Ingredients:
cup (8oz) of almond or nut milk with plant protein.
1 TSP spirulina powder.
1/4 tsp ashwagandha root powder.
1/2 tsp moringa powder.
A med size banana.
1 TSP honey.
A tsp organic bee pollen.
1/4 tsp cinnamon.
1/4 tsp ginger powder.
*1 TSP = 1 table spoon
*1 tsp = 1 tea spoon
About those ingredients:
1. Bananas contain manganese (skinfood), potassium (heart-healthy), aid digestion, and give you energy.
2. Spirulina is nutrient-dense, a powerful antioxidant, antiinflammatory, has anti-cancer properties, detoxes heavy metals, and boost your immune system.
3. Ginger reduces inflammation, lowers cancer risks, contains anti-aging properties, reduces stomach discomfort, lowers bad cholesterol, boost immunity, and wards off hypertension.
4. Ashwagandha supports brain health, provides immune support, alleviates stress, anxiety, and helps with weight management. Ashwagandha is also a powerful adaptogen, promoting thyroid hormone balance as well as muscle strengthening and recovery.
5. Honey has been used for centuries because of it’s medicinal properties which include the fact that it is antimicrobial, rich in antioxidants, helps improve cholesterol, and lowering blood pressure, just to name a few.
6. Although less widely know, moringa powder nourishes the skin and hair, protects the liver, is antibacterial, and is a strong antioxidant.
7. Cinnamon also packs a healthy punch! A powerful antioxidant in its own right, cinnamon is also antimicrobial, anti-inflammatory, improves insulin sensitivity, and lowers blood sugar levels.
8. Bee pollen is one of my favorite addons but if you’re allergic to it, you can definitely substitute it for another superfood like turmeric. Bee pollen helps relieve inflammation, strengthens the immune system, eases symptoms of menopause, and is an awesome stress reducer!
Why I love these super green smoothies:
Like I said, super green smoothies can literally mean the difference between supporting your body’s optimal health and fitness or succumbing to disease. The choice is yours, but I’m going to continue to stack the deck in my favor. I’m also convinced that incorporating real healing ingredients like these, can go a long way toward improved health and healing. Part of living a quality life is having a body that has everything it needs to keep you living the best of what life has to offer! Your health is the “REAL” wealth in this world.
Also, if you haven’t grabbed your copy yet, click the links below for two of my most popular resources to get you eating your way to a healthy life!!
Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy and a healthy lifestyle!
Have you ever tried an immunity boosting smoothie before? This is a time when everyone should be hyper-aware of their health! Do you realize that our bodies and ultimately our lives, literally depends on our ability to fight off infection and disease? As a child, my mom always made us take some herbal remedy or another in order to ward off disease and infection. Carrying that same tradition with me into adulthood, I’ve created several immunity boosting smoothies for myself and my family.
Why take an immunity boosting smoothie?
We know an immunity boosting smoothie is not going to cure every illness, but it’s a great way to improve your health. Also, it will give your body what it needs to optimize it’s resistance to environmental stressors and illness in general. Shouldn’t we always prioritize our own health and wellbeing though? Don’t wait until you actually get sick before you “decide” to take your health seriously.
Mother natures calling for our attention. She’s not asking, the earth is demanding that we pay attention to the health of both ourselves and the environment. Everything on the planet is connected. The sooner we accept these facts, the better off we will all be! Having said that, an immunity-boosting smoothie is perfect for every season of the year.
To get started, combine all of the dry ingredients and add the mixture to the almond milk. Next, blend on high power for 10 seconds.Add in, the banana, pineapple, avocado and blend for an additional 20-30 seconds until the mixture has a smooth texture. Enjoy!
Health Benefits: Just a few facts
Turmeric is anti inflammatory, a potent antioxidant and great for joint health.
Ginger boosts the immune systm, is anti-inflammatory, and an anti microbial. It also improves digestion and supports heart health.
Black pepper Improves nutrient absorption and acts as an antioxidant.
Spirulina is a powerful antioxidant, is anti-inflammatory and detoxes heavy metals from the body. Spirulina also boosts the immune system and has anti-cancer properties.
Bananas contain nutrients that help regulate blood sugar, improve digestive health and contain powerful antioxidants. Added to that, they are also rich in potassium, fiber and natural sugars.
Pineapples are rich in vitamin C, promote bone and connective tissue health and are packed with antioxidants. They also help reduce mucus, are a good source of fiber, and are anti-inflammatory.
Avocados are in high in potassium, loaded with heart-healthy fats, and are also anti-inflammatory. That’s not all. Avocados are high in fiber, lower cholesterol, and triglycerides, and promote nutrient absorption.
Coincidence? No. All of these ingredients were choosen for their beneficial properties. It’s also well known that most diseases are linked to increased inflammation and poor immunity. By incorporating an immune-boosting smoothie of your own, you can go along way to improving not just your immune system, but your overall health and wellness.
Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy!
We all know that we should eat better to live better! But when you’re busy and running around trying to check off all of your to-dos, the quality of the food you put into your “temple”, tends to suffer. I’ve found that a nutrient-dense superfood smoothie is a perfect antidote!
When it comes to making the most out of one meal, I’ve got this one beat! I came up with the ultimate superfood smoothie recipe, out of necessity. Working in healthcare is very stressful and truly is a labor of love. But when it comes to your own self-care, it’s far too easy to neglect your own needs. This is especially true as you tend to those who are sick and require your care. My goal was simple. Pack the most beneficial and powerful nutrients into a simple dense packet that can be quickly consumed on the go!
I did my research, found some of the most powerful superfoods needed to combat a high-stress and high-intensity lifestyle on the go, and tastes good! Voila! A powerhouse-nutrient dense superfood smoothie on the go folks! It tastes good, makes you feel rejuvenated, and helps bring those “fight-or-flight” hormones back into alignment.
For your ultimate superfood smoothie, you will need:
1/3 tsp of ashwagandha root powder.
1/2 Tsp of Moringa oleifera leaf powder
1 level tsp of spirulina
1 tsp (or 5grams) of Dr. Mercola’s fermented beet powder
1/3 teaspoon of cinnamon
1/2 teaspoon of turmeric powder
1/2 cup frozen or fresh organic berry medley ( also available at trader joe’s)
8 fluid oz (or 29.57 grams) of almond milk
You can also make this smoothie the day before. I usually just blend the dry ingredients into my smoothie before I dash out at the start of my day.
Here are some of the benefits of the main ingredient in my ultimate superfood smoothie:
Ashwagandha- known to be a highly prized, adaptogenic super root, used frequently in Ayurvedic medicine to increase vitality, relieve stress, and boost brain and cognitive function.
Moringa oleifera leaf powder- the miracle leaf rich in calcium, iron, potassium, and vitamin A as well as all the essential amino acids (comparable to wheatgrass, spiraling and chlorella. It’s also high in protein, vitamin A, calcium, and essential amino acids).
Spirulina- has the highest protein and beta carotene levels of all green superfoods and also has naturally occurring GLA ( Gamma Linolenic Acid), a popular fatty acid with numerous health benefits.
Turmeric- Is known to be an anti-inflammatory powerhouse.
These are just a few of the benefits of incorporating a superfood smoothie into your daily selfcare routine! Also, if you want to find out more about the benefits of these and other spices, check out my recipe for anti-inflammatory detox beverage and more right here!
About the author
Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie-cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.
We all have heard about the benefits of a vegan or vegetarian diet! While it sounds awesome, a lot of people are still clueless about great sources of plant-based proteins to choose from. If that sounds like you, I’ve got an awesome list of my top “10 Great Protein Sources” for vegan diets!
There is no need to feel discouraged or overwhelmed about switching to a vegan or vegetarian diet. Why? Because there are literally so many options out there! I’ve found the challenge is one of knowing what to actually eat. Added to that, how do you get creative and find affordable food sources?
It’s really not that complicated. Switching to plant-based protein sources simply means more variety in my book. Great sources of plant protein are found in beans (i.e. pinto beans, kidney beans, etc), grains, etc.
About that vegan diet
The real question is not, “ do vegan diets contain enough protein?” But rather, which plant proteins have a high protein content and how can we creatively incorporate them into our diets in a sustainable way? On the surface, a simple yes, is the short answer. However, when one considers how food is currently being sourced and produced, the issue quickly becomes more complex and thought-provoking.
But, let’s answer the first question and save the other for another, more in-depth discussion on food production, insecurity, and commercial agricultural practices! First of all, there are a lot more sources of plant-based proteins than you think! And yes, vegan diets do get enough protein from plant sources!
The hype
Truthfully, the media and marketing have turned veganism/vegetarianism into a “thing” rather than a simple shift to a healthier lifestyle. For anyone who has struggled with yo-yo diets, health issues, etc, making the switch to a plant-based diet will literally change your life! That’s literally why I decided to do a little bit of research in order to find at least 10 great protein sources for vegan diets.
This is also, one of the reasons I created a simple vegandetox program for my peeps to help them get on track with sustainable weight loss and a healthy lifestyle! I wish someone had done that for me a while back but, here you go!
To help you lose the overwhelm and cluelessness, here’s my go-to list of top 10 vegan (plant-based) protein sources:
amaranth (it’s one of the few complete protein sources; classified as a “pseudocereal”).
quinoa (also one of the few complete protein sources; classified as a “pseudocereal”).
lentils (high in protein and fiber to promote healthy gut bacteria.)
Organic tempeh, tofu, edamame (these are derived from soybeans are also considered to be complete protein sources).
Seitan( also considered to be the highest source of plant protein at 25g per 100g. however, seitan is not an option for those who have issues with gluten because seitan is made from wheat gluten).
Chickpeas and most varieties of beans (i.e. pinto, kidney beans, etc; rich in minerals and complex carbs).
Nutritional yeast (a deactivated strain of Saccharomyces cerevisiae yeast, commercially sold as a yellow powder or flakes and has a flavor similar to cheese).
Hemp seed (10g protein plus fiber and other nutrients).
Spirulina (blue-green algae are a great source of fiber and filled with nutrients).
*Wild rice (contains more protein than conventional rice and contains vitamins and minerals).
*There is cause for concern about arsenic when consuming rice grown in polluted areas, so know where your food is sourced and keep it organic!
Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.
As I continue to explore the diversity of the culinary world, I’ve come to the conclusion that every culture has something wonderful to share. Spicy and complex flavors are my childhood favorites and my take on traditional gumbo is what I’m bringing to the fall table! My Afro-fusion style gumbo is a healthier and spicier take on this old southern favorite.
Rich and hearty soups are a staple of African cultures worldwide and the diaspora is no different! Gumbo has a rich and savory history and is well known throughout the southern united states and much of the nation in general. The fact of the matter is that I love food in all it’s richness and diversity so much, that I’ll try just about any dish (from anywhere in the world) at least once. That’s why I love making my Afro-fusion style gumbo throughout the fall and winter seasons.
Homemade beats store-bought every time and that’s why it’s always a good idea to check your pantry each season to make sure you the necessary ingredients for those home favorites. Also, it’s a good idea to always check food ingredients and items to make sure that they are GMO and additive-free. For more on this, check out my earlier post on toxic additives in your name brand mayo!
Disclaimer: This post contains product affiliate links!!
My Love of gumbo
This love for gumbo stems from the fact that it reminds me of a traditional okra soup that is made in south-eastern Nigeria. It too is composed of a variety of meats including seafood. Unlike the traditional version from back home, it’s more of a gravy, is eaten with rice (some add the rice to the gumbo), and lacks the level of heat and spiciness.
I’m not going to get into the history of gumbo here but suffice it to say that it is a yummy dish that varies across the state of Louisiana and the southern united states in general. All I can say is, it is delicious and filling. Depending on what recipe you go with, the level of richness is synonymous with the number of fat calories.
In one of my creative moments, I decided to cook an Africanized version of this dish that contains far fewer calories and increased the spice and heat profile. I call it, “ Afro-fusion gumbo” because the flavors differ from the typical version of gumbo, which has far fewer calories (due to fat) and uses the spice profile that I grew up with.
Below is a list of my go-to spices for my Afro-fusion style gumbo recipe. Most of these spices are perfect for boosting the immune system as well as a number of other health benefits!
Ingredients for my Afro-fusion style gumbo:
Shrimp (NOT farm-raised, that stuff is trash)-2 cups
Organic andouille sausage-1 1/2 package (cut into coin-sized rounds)
Free-range organic chicken-(you can also substitute this with rotisserie chicken to cut down on cook time)
Curry powder-2 tablespoons
Turmeric-1 1/2 tablespoon
Nigerian hot chili powder (use black pepper for a low lectin version)
Bay leaves-3
Dried thyme- 1 teaspoon
Dried basil- 1/2 teaspoon
Garlic- 15 cloves (roughly chopped)
Coconut oil-2/3 cup
Indian basmati rice( for a low lectin version)-1 cup, steamed
7 cups homemade chicken broth
1 cup shrimp stock (I make mine from scratch)
Red onion-1, large
Okra-1 1/2 cup of roughly chopped okra
Green bell pepper-1 large sized
Celery- 1 stalk, finely chopped (I prefer to use only a little of celery in my version)
1 small bunch of fresh parsley (I left this out of my recipe because I don’t care for parsley)
Cajun seasoning (make sure it’s a brand without mystery ingredients!)
Once you’ve assembled all of your ingredients for this Afro-fusion gumbo, you’re ready to make your gumbo. Next, start by chopping all the vegetables; you can also do this the day before in order to save time. The key to this dish is the roux (I call it a fancy word for gravy, but oh well)! To make the roux, in a large dutch oven (or cast iron pot)heat the oil over medium heat. After the oil is hot, whisk in the flour to form a roux. Cook the roux, stirring constantly, until almost black in color, 50 to 55 minutes.
Bringing it all together
Next, slowly pour in the shrimp and chicken stocks while constantly stirring until the stock is fully incorporated into the roux. Mix in the dried basil, cayenne, garlic, celery, bay leaves, bell pepper, okra, parsley, onion, etc. Bring to a simmer, then cook, stirring occasionally, until thickened, 1 hour.
Before you add in the smoked sausage, in a separate skillet on medium-high heat place the sausage slices and brown them well on one side (2-3 minutes) and then use a spatula to flip each over onto the other side to brown. Remove to a plate. Then, add 1/2 cup of the chicken broth to the hot skillet that had the sausage to deglaze the pan. Pour the broth and drippings into your large soup pot.
Add the remaining cups of chicken broth plus the shrimp broth, veggies, parsley, and roux to the pot and stir well to fully incorporate all of the ingredients.
Finally, add the remaining ingredients to your Afro-fusion gumbo mix except for the rice, and simmer until the seafood is cooked and the okra is tender (approximately 10 to 12 minutes). Ladle into bowls and serve with a scoop on top or you can add your rice to the gumbo instead.
About the author
Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!
Her passion
Her desire and calling is to help women achieve balance and a healthy lifestyle by going deeper, setting boundaries, and embracing the goddess within. She’s about helping other women change unhealthy patterns and lifestyle habits that have kept them in bondage to seeking permission and approval from the outside. That means connecting and embracing their own essence and power in order to rise up and live an aligned fit-lifestyle. Tonye’s greatest joy is to partner and support her fellow goddesses as they courageously embark on a journey of transformation, empowerment, healing, and health.
