Iced Coconut-Chai Golden Milk

Iced Coconut Chai Golden Milk
Iced Coconut Chai Golden Milk
Photo by: Ketino Photography

Since moving to Hawaii I crave iced drinks now more than ever. Golden milk was something I really got into right before leaving San Francisco and I’ve always been a chai tea junkie. In this recipe I took the best of both worlds combined them with thick coconut milk and threw the whole concoction over ice. Pure bliss on a hot day.

Iced Coconut-Chai Golden Milk
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Iced Coconut-Chai Golden Milk

A great shortcut for this recipe is to buy an already pre-blended chai spice. I also like to use cashew milk in this recipe but almond, soy or regular cow's milk will work too. Use organic ingredients whenever possible.
Cuisine Dairy free
Servings 2 cups

Ingredients

Chai Spice Infusion

  • 15 grams Cardamom seeds
  • 10 grams Star Anise whole
  • 8 grams Coriander seeds
  • 1 each Cinnamon stick
  • 5 grams Cloves whole
  • 5 grams Black Peppercorns whole
  • 1 gram Nutmeg ground
  • 1 gram Allspice whole

Coconut-Chai Golden Milk

  • 2 cups Chai Spice Infusion
  • 1/2 cup Coconut Milk unsweetened
  • 1/2 cups Cashew Milk
  • 1/2 inch Piece of ginger peeled and smashed
  • 1 inch Piece of fresh turmeric peeled and smashed
  • 1 teaspoon Raw honey
  • 1/2 teaspoon Sea Salt

Instructions

Chai Spice Infusion

  1. Lightly crush all spices with a mortar and pestle or with the back of a sauté pan.
  2. Place the spices and 2 1/2 cups water in a pot and bring to a boil. Simmer, covered for 15 minutes.
  3. Strain and use for golden milk. (This recipe will make the exact amount of infusion you will need for the golden milk.)

Coconut-Chai Golden Milk

  1. Gently warm the chai spice infusion, coconut milk, cashew milk, ginger and turmeric in a pot. Do not boil.
  2. When hot, pour into a blender with the honey, vanilla and salt and blend until smooth.
  3. Pour over ice and serve immediately.

Recipe Notes

Want to make your own cashew milk? Here's my recipe.
Want to use a pre-blended chai mix? Try the Chai Traditions Blend by Wild Foods

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Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

How to Prepare Oatmeal Overnight

This recipe will produce the creamiest bowl of oatmeal you have ever tried. No milk required. And it will only take you 5 minutes to make in the morning.

The secret is soaking the oats overnight.

Besides the nutritional reasons for soaking grains (which are controversial) there are two good reasons to soak oats overnight.

  1. They cook up quicker.
  2. It makes them super creamy!

Here’s how to do it…

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Overnight Oatmeal

*Use organic ingredients whenever possible.
Course Breakfast, Main Dish
Cuisine Dairy free, Gluten free
Servings 2 servings

Ingredients

Day 1

  • 1 Cup Rolled oats *optional - choose gluten free
  • 1 Cup Water warm, filtered
  • 1 Tablespoon Lemon juice

Day 2

  • 1 Cup Water filtered
  • 1 Pinch Sea salt

Optional garnishes:

  • Cinnamon
  • Berries
  • Nuts
  • Raw honey
  • Seeds

Instructions

  1. Place the oats, warm filtered water and lemon juice in a glass jar on the counter and let sit overnight.
  2. The next day, drain off the liquid, rinse the oats and place them in a small pot with a pinch of sea salt and a cup of filtered water.
  3. Bring to a boil, reduce to a simmer and cook about 5 minutes, stirring often.
  4. The oatmeal is ready when most of the water has been absorbed and it is thick and creamy.
  5. Take off the heat and stir in any garnishes you desire.

Recipe Notes

I like to use Bob's Red Mill Organic Rolled Oats for this. Like this recipe? If you do please share it with your friends!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Savory Granola

Savory granola is something you can use on yogurt for breakfast, sprinkled in salads for lunch or as a delicious snack. With only 2 tablespoons of raw honey this is the perfect granola for anyone trying to cut way back on sugar. With so much flavor packed in from all the nuts, seeds and spices you’ll never want to go back to sweet granola again.

Local spotlight:

For this recipe I used nuts and seeds from G.L. Alfieri Farms (Ripon, CA).

G.L. Alfieri Nuts

Health bennies:

  • Oats – High in fiber and protein.
  • Nuts – Great source of protein and healthy fat.
  • Pumpkin & sunflower seeds – High in important minerals such as phosphorus, magnesium and copper.
  • Sesame seeds – Great source of calcium, magnesium and other important minerals, contain lignans which can have a cholesterol-lowering effect.
  • Coriander, ginger, cardamom – Stimulates digestion, anti-inflammatory.
  • Cayenne – Stimulates digestion & blood circulation, antibacterial, dissolves congestion, helps you absorb nutrients from other foods.
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Savory Granola

Use organic ingredients whenever possible.

Servings 6 cup

Ingredients

  • 1/2 cup Coconut oil
  • 2 tablespoon Raw honey
  • 4 cups Rolled Oats
  • 1/8 cup Pumpkin seeds
  • 1/8 cup Sunflower seeds
  • 1/4 cup Almonds raw, chopped
  • 1/4 cup Pistachios raw, shelled, chopped
  • 1/4 cup Pecans raw, chopped
  • 1/4 cup Cashews raw, chopped
  • 1 tablespoon Sea Salt
  • 3/4 teaspoon Black pepper freshly ground
  • 1/2 teaspoon Coriander ground
  • 1/2 teaspoon Ginger ground
  • 1/4 teaspoon Cardamom ground
  • 1/4 teaspoon Cayenne pepper
  • 2 tablespoons Sesame seeds raw

Instructions

  1. Pre-heat your oven to 300 degrees.
  2. In a small pot melt the coconut oil and raw honey together over medium-low heat. About 5 minutes.
  3. In a large bowl combine the oats, nuts, pumpkin & sunflower seeds, salt, pepper, all of the spices and the coconut oil-honey mixture. Stir well.
  4. Line a sheet pan with parchment paper and spread the granola mixture on to it in an even layer.

  5. Bake for  1 hour, or until golden brown, giving the mixture a stir every 10 minutes or so.
  6. Let cool completely.
  7. Stir in the sesame seeds and store in airtight containers at room temperature.
  8. Granola will stay fresh for 3 weeks.

Recipe Notes

Need Coconut oil? Try this
Need Sea salt? Try this
Need Oats? Try these
Need Parchment Paper? Try this

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Tea For Digestion

Tea for digestion

What if you could ensure optimal digestion at every meal? No bloating, no heartburn, no abdominal pain and increased nutrient absorption.

There are many factors that are involved in digesting a meal well. Portion size, thoroughly chewing your food, the way you are sitting, how fast you are eating, etc.

But what if I told you that the drink that accompanies your meal also plays a huge role in how you digest it?

Hot vs. Cold. In Ayurveda, the 5000 year old North Indian science of life, they believe if you consume cold beverages you weaken the “digestive fire” that energizes your digestive system inhibiting you to get properly nourished from food. On the other hand drinking hot or warm beverages stoke this fire and stimulates digestion.

To drink or not to drink? You could also argue that drinking too much fluid wether it be hot or cold will over-dilute stomach acid and impair digestion as well. Because of this many believe you shouldn’t drink anything at all during a meal.

Drinking before a meal. Drinking water a half hour before a meal has been said to aid in digestion and even help with weight loss. By giving you a sense of fullness before you even start eating, drinking the glass of water before the meal may make you less likely to overeat.

Spiced teas are another way to go and my personal favorite. Something as basic as steeping fresh ginger in hot water to drink with your meal is one of the oldest and most common ways to stoke that “digestive fire”. The recipe I have designed below is sort of a combination of three different teas I like to make myself. They all benefit digestion so combining them made sense to me. It also tastes great.

Health bennies:

  • Ginger – warming, stimulates enzymes in the saliva which helps break down our food, improves circulation, increases energy, clears congestion.
  • Turmeric – warming, anti-inflammatory.
  • Black pepper – helps activate the curcumin in the turmeric which is responsible for turmeric’s anti-inflammatory properties.
  • Cumin, coriander & fennel seeds – good source of minerals and magnesium, helps prevent acid indigestion.
  • Fresh lemon – helps to detoxify the liver.
  • Raw honey – good for your immune system, high in antioxidants.

I know what you are thinking right now….but, I love ice water, an ice cold beer or chilled wine with my dinner. If you are in that category I invite you to notice how you feel at the end of a meal that you accompany an ice cold drink with. Then have a meal either drinking a warm beverage like ginger tea or nothing at all and compare it to the other meal. You may find no difference at all. You may see a dramatic difference. And if you do, you can choose to incorporate this practice into your daily routine as just one more thing you do to improve your health.

Do you have a preferred beverage to drink with meals? Why is this drink your go to? Do you love the flavor? Does it make you feel good? Does it cool you down or warm you up?

I would love to hear from you.

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Tea For Digestion

Servings 2 cups

Ingredients

  • 2 cups Filtered water
  • 1 - 1 in. piece Ginger peeled and grated (about 1 teaspoon)
  • 1 - 1 in. piece Turmeric peeled and grated (about 1 teaspoon) or  (1/2 teaspoon powdered turmeric)
  • 1/8 teaspoon about 6-8 each  Black peppercorns, crushed
  • 1/4 teaspoon Cumin seeds crushed
  • 1/4 teaspoon Coriander seeds crushed
  • 1/4 teaspoon Fennel seeds crushed
  • 1/2 Lemon I love using Meyer lemons for this, but a regular lemon also works great
  • 2 teaspoons Raw honey

Instructions

  1. Combine the water, ginger, turmeric and dried spices in a small pot and bring to a boil over high heat.
  2. Reduce the heat to low, cover and simmer 10 minutes.
  3. Remove from the heat, strain and stir in the juice of half a lemon and the honey.
  4. Enjoy while the tea is still warm on its own or with a meal to stoke your digestive fire.

Grated turmeric

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Why Raw Honey is so Sweet for Your Health

raw honey

Did you know that without bees we would lose 60-70% of our crops? In addition to pollinating plants bees produce honey and bee pollen which have amazing health benefits. These little flying creatures are indeed busy little bees.

When talking about the health benefits of honey it is important to note that the honey you want to  use is raw since pasteurization kills at least 50% of honey’s nutrients. If you are buying a locally made raw honey even better because it will strengthen your immune system to the environment in which you are in.

Raw honey – Health bennies:

  • High in antioxidants
  • Vitamin C
  • Calcium
  • Iron
  • Great for your immune system

Hair bennies:

  • Conditions & moisturizes
  • Strengthens
  • Lightens hair

Nail bennies:

  • Strengthens
  • Softens cuticles

Skin bennies:

  • Antibacterial
  • Anti-inflammatory
  • Helps fade scars
  • Anti-fungal
  • Hydrates & moisturizes
  • Helps lesson signs of wrinkling and aging
  • Use as a spot treatment for blemishes
  • Clarifies, clears pores
  • Calms skin conditions

Sarah’s raw honey body-wash/face-wash/shampoo & conditioner all-in-one

Yield – 2 cups

1/2 cup Raw, Organic Honey

1 1/4 cups Lavender Castile Soap

4 teaspoons Jojoba oil

2 teaspoons Vitamin E oil

20 drops Lavender essential oil

20 drops Rosemary essential oil

10 drops Grapefruit essential oil

10 drops Geranium essential oil

  • Whisk ingredients together and pour into a squirt bottle or bottle with a pump. Use in the shower or at the sink. A little goes a long way!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Amaranth Breakfast Porridge

Amaranth breakfast porridge

Once used regularly by the Aztecs, amaranth grain offers up a powerful protein punch and great start to your day. It is a great option for people with Celiac disease being that it is gluten free. In addition you could also make a savory version with greens, mushrooms, herbs and spices and have it for lunch or dinner.

Health bennies:

  • A complete protein (contains 18 amino acids)
  • High fiber
  • Good source of iron, calcium & magnesium
  • Contains vitamins A, C & B-6
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Amaranth Breakfast Porridge

*Use organic ingredients whenever possible.
Servings 1

Ingredients

  • 1/2 cup Amaranth grain
  • 1 cup Water

Optional garnishes:

  • Ghee
  • Raw honey
  • Sea salt
  • Nuts
  • Seeds
  • Fruit/berries
  • Bee Pollen

Instructions

  1. Combine the amaranth and water in a small pot. Bring to a boil, reduce to low heat, cover and cook 15-20 minutes stirring occasionally.
  2. When all of the liquid has been absorbed remove from heat and let sit covered 10 more minutes.
  3. Serve and garnish as desired.

Recipe Notes

Need Amaranth grain? Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Turmeric-black pepper tonic

Turmeric-black pepper tonic
Turmeric-black pepper tonic
Turmeric-black pepper tonic

If there ever was a powerhouse for boosting your immune system this is it.

Lets start with turmeric. Actually, lets start with curcumin, a polyphenol of turmeric. Studies show curcumin has very high anti-inflammatory properties, prevents pre-mature aging, improves memory loss, has anti-oxidant anti-cancer properties, helps manage arthritis and improves digestion therefore supporting a healthy immune system. The only downfall of this super substance, however,  is that when taken alone it has poor bioavailability (absorption). That means most of the nutrients in turmeric you ingest end up not being utilized.

Which leads me to  black pepper. Black  pepper contains piperine which is a bioavailability (absorption) enhancer. That means it helps other substances’s nutrients to absorb into your cells for a longer period of time.

Turmeric and black pepper, when taken together, make each others nutrients more bioavailable (absorbable).

That being said the supporting roles in this tonic are some pretty heavy hitters themselves.

Ginger is also an anti-oxidant, anti-inflammatory immune system booster.

As is raw honey.

Coconut water is high in potassium, vitamin C and electrolytes which is extremely hydrating. It is also an anti-oxidant, good for digestion immune system lover.

Lemon juice is high in vitamin C and cleanses the liver which is great for what? You guessed it.

Sea salt (like pink himalayan or grey celtic) contain 84 important minerals, it helps regulate blood pressure (contrary to popular belief) and most importantly for this cocktail is it assists with the delivery of nutrients into your body’s cells.

Boom.

Need I say more? Ok then, here’s the recipe. Drink up!

 

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Turmeric-black pepper tonic

**Use organic ingredients whenever possible.
Servings 1

Ingredients

  • 1 cup Coconut water (from young coconuts, non-pasteurized, non-concentrated and with no preservatives)
  • 1/2 teaspoon Turmeric
  • 1/2 in. Fresh Ginger peeled & chopped
  • 1/2 a Lemon juice only
  • 1/8 teaspoon Sea salt
  • 3 grinds of Fresh black pepper
  • 2 Tablespoons Raw honey

Instructions

  1. Place all ingredients in a blender and blend for 30 seconds.

Recipe Notes

Need Coconut water? Try this!
Need Sea salt? Try this!
Need Raw honey? Try this!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Awesome acai bowls

classic acai bowl

Acai (pronounce it ah-sigh-ee) is the fruit of a palm tree native to the Brazilian amazon. Once a staple of the indigenous amazon tribes, now a favorite amongst surfers, hippies and foodies. Here in the U.S. you can find it in the freezer section, already pureed and packaged in individual portions. There are usually two types available, unsweetened and sweetened with guarana, another plant native to the amazon, used for its potent amount of caffeine.

Acai bowls are most commonly made by pureeing acai with milk and other fruits. They are basically really thick smoothies, plated in a bowl and then garnished with whatever ingredients your heart desires. The sky really is the limit with this popular breakfast dish. They are an excellent way to get powdered superfoods into your breakfast like maca, spiralina and cacao or your daily dose of fiber by adding ingredients like chia seeds, granola or ground flaxseed. Pack in some protein by garnishing with nuts and seeds and kick up the antioxidant level with cacao nibs and berries. I like to keep bananas, mango or berries in my freezer at all times to blend up with the acai.

Health bennies:

Acai is high in antioxidants, vitamins A, B & K, fiber, potassium, omega fatty acids and is an anti-inflammatory,

Here are three acai bowls I like to make at home. Garnishes change depending on what I have in my pantry & fridge.

The Classic Acai Bowlclassic acai bowl

classic acai bowl
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The Classic Acai Bowl

Servings 1

Ingredients

  • 1 pack Sambazon Acai puree unsweetened (200g)
  • 1/4 cup Coconut milk organic
  • 1/2 each Banana frozen or fresh, organic
  • 1/2 teaspoon Maca powder
  • 1/2 cup Strawberries organic

Garnishes:

  • - strawberries sliced
  • - blueberries
  • -granola
  • - raw honey
  • -chia seeds
  • - bee pollen made from local bees, can be purchased at your local farmers market or health foods store
  • -hemp seeds
  • -goji berries

Instructions

  1. - In a high speed blender puree the acai, coconut milk, banana, maca powder and strawberries until smooth.
  2. - Pour puree into a bowl, sprinkle the garnishes on top and serve immediately.

Recipe Notes

Need Sambazon Acai puree, unsweetened (200g)? Try this!
Need Maca powder? Try this!
Need granola? Try this!
Need chia seeds? Try this!
Need hemp seeds? Try this!
Need goji berries? Try this!

The Chocolate Lover’s Acai bowlchocolate lover's acai bowl

chocolate lover's acai bowl
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The Chocolate Lover's Acai bowl

Servings 1

Ingredients

  • 1 pack Sambazon Acai puree unsweetened (200g)
  • 1/4 cup + 2 Tablespoons Almond milk
  • 1/2 each Avocado organic
  • 1 each Banana frozen or fresh, organic
  • 1 teaspoon Cacao powder
  • 1 teaspoon Ground flaxseed organic
  • 1 Tablespoon raw honey

Garnishes:

  • -cacao nibs
  • - almonds chopped
  • - blueberries
  • - coconut shredded, unsweetened
  • - sunflower seeds
  • -chia seeds

Instructions

  1. -  In a high speed blender puree the acai, almond milk, avocado, banana, cacao powder, ground flaxseed and honey until smooth.
  2. - Pour puree into a bowl, sprinkle the garnishes on top and serve immediately.

Recipe Notes

Need Sambazon Acai puree, unsweetened (200g)? Try this!
Need Almond milk? Try this!
Need Cacao powder? Try this!
Need Ground flaxseed? Try this!
Need cacao nibs? Try this!
Need chia seeds? Try this!

Tropical Acai Bowl

tropical acai bowl

tropical acai bowl
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Tropical Acai Bowl

Servings 1

Ingredients

  • 1 pack Sambazon Acai puree unsweetened (200g)
  • 1/4 cup + 2 Tablespoons Coconut milk organic
  • 1/2 each Banana frozen or fresh, organic
  • 1/2 cup Mango frozen or fresh, organic
  • juice from half  a lime

Garnishes:

  • - mango diced
  • - pineapple diced
  • - banana sliced
  • - avocado sliced
  • - coconut shredded, unsweetened

Instructions

  1. - In a high speed blender puree the acai, coconut milk, banana, mango and lime juice until smooth.
  2. - Pour puree into a bowl, sprinkle the garnishes on top and serve immediately.

Recipe Notes

Need Sambazon Acai puree, unsweetened (200g)? Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Not Your Grandma’s Oatmeal

hot cereal

hot cereal

On cold mornings when I have a little extra time I like to make this breakfast. It’s comforting and really fills you up. The hot cereal that I use is Bob’s Red Mill 5 Grain Rolled Cereal which contains whole grains. It is important to choose whole grains because when the germ and bran in the endosperm remain in tact during processing they retain all their nutrients. As opposed to highly processed wheats like bleached white flour where 40% of the wheat grain (the outer brown layer that contains the bran and germ) has been removed, thus losing more than half of it’s vitamins, minerals and fiber.

Heath Bennies:

Bob’s Red Mill 5 Grain Rolled Cereal – 

Whole grain oats – High in fiber, low calorie, high in protein, lowers bad cholesterol and it’s filling so you can eat less and still feel full (true for all 5 of these grains).

– Whole Wheat – Contains vitamin B1, B2, B3, E, calcium, phosphorus, folic acid, copper, zinc, iron, and many other minerals. High in fiber and omega-3s.

– Rye – High in fiber, protein, many important minerals, vitamin B1 and antioxidants.

– Barley – High in fiber, minerals, vitamin B1, create helpful bacteria in the gut.

– Triticale – A hybrid of wheat and rye. Contains more protein, minerals and fiber than both wheat and rye alone.

– Flaxseed – Full of healthy fats, fiber, omega -3 fatty acids. (Flaxseeds should be ground or chewed thoroughly in order to release all of the nutrients. They can also spoil quickly so it is best to store them in your freezer)

 

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Not your Grandma's oatmeal

Servings 1

Ingredients

  • 1 1/4 cup Water
  • pinch Kosher salt
  • 1/2 cup Bob's Red Mill 5 Grain Rolled Hot Cereal
  • 1 Tablespoon Raw honey
  • 1/4 cup Organic raw walnuts
  • 1/8 cup Organic blueberries

Instructions

  1. - Bring water and salt to a boil, add the cereal, lower to a simmer and cook for 12 minutes.
  2. - The cereal is ready when almost all the water has been absorbed and the cereal is soft.
  3. - Remove from heat and mix in the honey, walnuts and blueberries.

Recipe Notes

Need Bob’s Red Mill 5 Grain Rolled Hot Cereal? Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.