It is beginning to taste and smell like the holiday season. Warm, comforting spices, herbs, and fruit flavors fill the air during the season. Holiday flavors find themselves in our lattes, teas, and air fresheners. They are in our hot cocoa on the first snowy day and in our favorite desserts. They fill the stores when we do our holiday shopping and they define our holiday meals. Not only are our favorite flavors good to eat, but some are good for you!
Holiday Flavors
Cinnamon
Cinnamon is an ancient spice mentioned in Chinese texts for the past 4,000 years. Cinnamon trees grow in tropical areas, including parts of India, China, Madagascar, Brazil, and the Caribbean. Most people are familiar with cinnamon and the sweet but pungent taste of the oil, powder, or sticks from the cinnamon tree. Cinnamon contains manganese, dietary fiber, iron, and calcium.
Benefits of cinnamon:
- Supports normal blood sugar levels
- Anti-aging properties
- Antioxidant properties
- Stimulates blood flow
- Warms the reproductive system.
Peppermint
Peppermint leaves have been traditionally used since ancient times. Peppermint is a popular holiday flavor that you may find in many foods from tea to candy canes. Mint contains vitamin A, manganese and iron. In addition, mint is popular essential oil used in aromatherapy for headache pain, muscle rubs and antimicrobial properties.
Benefits of peppermint:
- Supports digestion
- Supports memory
- Relieves breastfeeding pain
- Supports normal respiratory function
- Strong antioxidant properties.
Clementines
Clementines seem to appear everywhere during the holiday season and there is a legend behind that. A French monk in Algiers accidentally created a hybrid with two species of citrus fruits the mandarin orange and a sweet orange. They are also very small and perfect for children – making them a great stocking stuffer. Clementines contain calcium, magnesium, potassium and phosphorus. They are rich in vitamin C and a good source of fiber, flavones, and glycosylates.
Benefits of clementine:
- Supports healthy and youthful skin
- Supports normal brain function
- Boosts immunity
- Good for digestion
- Relieves constipation
- Maintains electrolyte balance.
Cloves
The use of cloves in cooking and folk medicine goes back over a thousand years. Cloves are a warm, aromatic spice which contain an anti-inflammatory chemical called eugenol. Can provide a numbing effect with bacteria-fighting powers for toothaches. Cloves are high in manganese and antioxidant rich.
Benefits of cloves:
- Support normal insulin function
- Relax the stomach
- Alleviate vomiting, diarrhea, and stomachaches
- Support liver health.
Rosemary
Native to the Mediterranean, rosemary has been used both medicinally and for cooking by both the ancient Greeks and Romans. Rosemary is an antioxidant and has a warming and relaxing effect. Rosemary can be used to improve memory and help with headaches. Rosemary also contains fiber, iron, and calcium.
Benefits of rosemary:
- Strengthen the memory
- Boost alertness and concentration
- Support the immune system
- Increase circulation
- Reduce inflammation.
Pomegranate
Native to Iran and to the Himalayans in northern India, pomegranates are one of the oldest known fruits in the world. With a long biblical history and thousands of years of cultivation throughout the world; as well as a harvest season in the fall and winter, there is no wonder it has become part of the holiday flavors we enjoy so much. Pomegranates contain vitamins A, C, E and anti-inflammatory benefits.
Benefits of pomegranates:
- Supports digestion
- Rich in antioxidants
- Supports healthy blood flow.
Ginger
Ginger has been used as a natural remedy for thousands of years. Ginger is in the same family as turmeric and cardamom. It is native to Southern Asia and has long been a staple of Asian cuisines. Ginger is also very popular in the Caribbean Islands and India. Ginger contains potassium and antioxidant properties.
Benefits of ginger:
- Improves circulation
- Relieves menstrual cramps
- Eases motion sickness
- Relieves nausea
- Good for digestion.
Sage
Sage, also known as Salvia officinalis, is native to the Mediterranean region. It has long been known as a medicinal “cure-all” and even its name in Latin means “to be saved”. Used for it's cleansing and purification properties, sage was used throughout the home as an air freshener, perfume, and herb for cooking. Sage is high in vitamin K and rich in antioxidants.
Benefits of sage:
- Supports cognitive function
- Anti-inflammatory properties
- Supports normal immune functions
- Helps with skin conditions including eczema, psoriasis, and acne
- Supports normal blood sugar levels
- Supports digestion.
Whatever your favorite spice, herb or fruit flavors are during the holiday season, you can feel better knowing that even though you may go overboard on the sweets – your holiday treats still contain healthy benefits!
Adaptogenic Hot Chocolate
When the weather gets cooler, a warm soothing drink is must-add chocolate and you have the perfect drink. Or do you? What if you could make your hot chocolate healthier? Adding adaptogens is an easy way to enhance your cocoa while reaping the health benefits they offer.
Cacao
Chocolate may not be good for you to eat in high quantities – usually because of all the added refined sugar. Cacao itself is one of the healthiest foods on earth. Cacao contains a “bliss molecule” called anandamide which boosts your mood. So it wasn’t your imagination that chocolate makes you happier! (1)
Health Benefits of Cacao
- Contains PEA or phenethylamine which trigger the release of endorphins and boosts libido
- Boosts serotonin
- Rich in antioxidants, the same found in green tea and dark colored fruits
- Rich in magnesium
- Increases blood flow to the brain
- Helps with memory
Adaptogens
Adding adaptogens to your hot chocolate is easy, but which ones should you add and why?
- Matcha – boosts focus, anti-inflammatory properties, and increases energy
- Maca – increases vitality, reduces stress, and boosts libido
- Ashwagandha – reduces stress and anxiety
- Turmeric – anti-inflammatory and antioxidant properties
- Ginseng – boosts energy, reduces stress and promotes relaxation
- Collagen - Supports joint, skin and hair health
Adaptogenic Hot Chocolate Recipe
- 2 cups of milk of your choice –including cow’s milk, almond milk, cashew milk, coconut milk
- 3 ounces of dark chocolate with 70% cacao or more
- Adaptogen of your choice – see label for serving size
- 1 tablespoon of almond butter
- 1 tsp. of maple syrup or honey to sweeten
Directions
1 Melt dark chocolate with milk in a medium pot – low heat – stir frequently 2 Transfer into a blender with remaining ingredients 3 Blend until smooth 4 Enjoy
The great part is you can play around with ingredients the same way you would with a smoothie. Add flavors like pumpkin spice, winter spices, or peppermint to add a new dimension. Swap out the almond butter for cashew or coconut butter. You can choose adaptogen based on what your body needs. A nice change from a smoothie, hot chocolate on a cold autumn or winter evening will hit the spot!
Healthy Holiday Latte
The holiday season is upon us and for many, that means additional responsibilities of juggling work, family and holiday-related events and chores. Fatigue and exhaustion can quickly become an everyday event and prevent you from truly enjoying the holidays with your family and friends. You may be quick to grab the usual "high sugar and low in nutrients" coffee at your favorite coffee spot but may find that it gives you only a small boost and then lets you down just as fast. No worries, here is an easy and quick way to make a latte that is energizing yet healthy.
Move over sugar and flavored syrups, here are some better options for a healthier latte
Maca
Since the days of the Inca Empire, maca has traditionally been used for energy and vitality, as well as to support a healthy libido for men and women. Maca root, also known as lepidium meyenii, is an adaptogen rich in nutrients including over 20 amino acids, vitamins, minerals, and phytonutrients. Maca can be used for energy, stamina, mood and has been shown to help people concentrate better, improve memory and the ability to complete tasks.
Collagen
Collagen supports joint function and healthy skin, particularly smoothness and elasticity. It also supports metabolic function and detoxification. Collagen is the most abundant protein in the body yet, as you age, it decreases. Added to drinks, it allows your digestive system to break down proteins into amino acids that support collagen production throughout the body allowing it to heal from the inside.
Grass-Fed Butter
Butter in your coffee? Grass-fed butter is rich in antioxidants, CLA, omega-3 fats, as well as vitamins A, D, E, and K. Grass-fed butter also keeps you fuller longer, reduces jitters and provides a slow, sustained energy boost.
Ginger
Ginger has been used for medicinal purposes for thousands of years. Ginger helps with digestion and has anti-inflammatory properties.
Cinnamon
Cinnamon is a high source of antioxidants, balances blood sugar levels and has anti-inflammatory properties.
Raw Honey
Honey has both anti-bacterial and anti-viral properties.
Healthy Gingerbread Latte Recipe
1 cup brewed coffee or tea 1 tsp collagen powder 1 tsp maca powder 1 tablespoon grass-fed butter 1 tsp molasses - blackstrap or regular, optional 1 tsp raw honey 1 tsp ground ginger 1 tsp ground cinnamon ½ cup of milk*
* substitute almond milk, coconut milk etc. as desired.
Mix all in blender until frothy and enjoy!
(Alternative "non-frothy" method: mix in small pot and stir on simmer until well-blended and hot. Pour into mug and enjoy!)
NOTE: Please follow all instructions for mixing hot liquids in a your blender.
So next time you are about leave your house to go holiday shopping, headed to work or your kid’s winter concert, mix up a batch of this healthy gingerbread latte to go during the busy holiday season.
References 1 Colquhoun, James. “14 Ridiculously Good Reasons To Eat Cacao!” foodmatters.com 28 Oct 2015. Web.
