Matcha Tea: Can This Antioxidant Superfood Give You A Reboot?

Sometimes we all just need a boost. And for most of us, that zing in the tail comes from a lovely big shot of espresso.

Let's face it, most of us are pretty hooked on the brown stuff. And while I do my best not to guzzle too much coffee, I certainly couldn't live without - at the very least - extremely strong tea.ALL THE COFFEE (Yahoo)

But caffeine doesn't really agree with me. This much I know. It gives me the twitches and stops me sleeping even if I have it long before the 3pm cut off that's recommended. So really it's part of a vicious cycle of not sleeping, drinking coffee and, er, not sleeping that leaves me tired yet wired and probably not always operating on my A-Game.

So I've always been intrigued by Matcha Tea. Caffeinated sure, but not to the same levels as black tea and coffee and with a longer 'high' as it were, it sounds right right up my street.

When Bloom sent me some of its new tea powders I decided it was time to ditch the habit, and pick up one loved by Buddhist monks - because surely they've got a better idea of what's good for the body and mind than I do?Whisk up the green tea powder for a frothy drink (Yahoo)

Why Matcha Tea?

The highest grade of green tea you can get, Matcha is a very fine, bright green powder that you mix with hot water to make tea. It's part of the traditional Japanese tea ceremony and is the most expensive and highly prized tea you can get.

It's very high in antioxidants but relatively low in caffeine, making it a good choice for those looking ot cut down. But though it does give a gentle caffeine lift, it also promises better concentration and alertness, over a longer period of time than you'd get from your cwaafeee.

That's because the amino acid L-Theanine present in the tea works with the caffeine to give you slow release energy.Tropical Match by Bloom Teas

What it promises

Matcha tea is said to speed up your metabolism, improve your concentration and boost your energy for up to four hours.

And the Bloom tea I tried awas the Tropical Matcha with mango which promises to taste nice.

What's it really like?

If you've ever tried Matcha tea you'll know it's something of an aquired taste. It's earthy in flavour and though not as bitter as standard green tea, it's not as easy to drink as a builder's brew.

So I was keen to try something that changed the taste without reducing the benefits. And this is a good bet.

Like all fruit teas, it smells more mango-ey than it tastes, but it definitely makes the Matcha more paletable if you're not keen.

Did it give me a tonne of energy?

Well I'm a big fan. I religiously supped my bright green brew every morning at around 11am and found it did give me the energy and concentration I usually lack. It's subtler than coffee - instead of a hit of caffeine careening around my body making me work at 100 miles an hour and then crash, the Matcha did seem to give me a longer energy boost and improved focus.

Plus, even better, it did this without giving me the shakes and twitches coffee and tea tend to, didn't stop me sleeping and didn't give me a crash and cravings for another hit a few hours later.

Did it speed up my metabolism?

Possibly. It's hard to tell in a month. I didn't lose a load of weight but I did feel generally more alert and the improved energy and concentration probably had something to do with a boosted metabolism.

So all in all, I'll be keeping the switch! And it gives me something to chat about with colleagues in the kitchen, which is always nice.

https://uk.lifestyle.yahoo.com/blogs/health-blog/matcha-tea--can-this-antioxidant-superfood-give-you-a-reboot-183629991.html

Beetroot, apple, carrot and watercress iron boost

Iron boost juice drink

This juice gives you a real boost of iron, folic acid, essential minerals and anti-oxidants. What is more, the vitamin C in the vegetables and the apple juice help your body to absorb the iron. The watercress adds a lovely spicy, peppery taste and balances really well with the sweetness of the carrot and beetroot.

You might find the purple color of the juice a little unusual, but latest research suggests that purple foods such as beetroot can protect you against heart disease, strokes, cancer and Alzheimer's disease. Give it a go, you'll be pleasantly surprised ...

Method

1. Chop the carrot and the beetroot into small cubes and put in a blender with the liquid and the ice cubes.

2. Blend for a minute. Add the watercress and blend again until the mixture is really smooth.

3. Add a pinch of salt and some black pepper. Strain the juice through a tea strainer or colander.

Ingredients

• 1 small cooked beetroot (about 50g)
• 1 large carrot
• Handful of watercress (remove any thick stalks)
• 150ml apple juice
• 100ml water
• 4-5 ice cubes

Vital Statistics

Serves: 2 x 150ml glasses
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Delicious, fresh tasting juice to give you a real boost if you are feeling low or under the weather, brimming with vitamins, iron and disease-fighting nutrients

Calories (kcal): 52.4
Protein (g): 1
Carbs (g): 11.3
Fat (g): 0.4
Fiber (g): 1.4

http://www.realbuzz.com/articles/beetroot-apple-carrot-and-watercress-iron-boost/

Date and walnut breakfast muffins with cinnamon streusel

Low-fat breakfast recipe

These muffins could be filled with any variety of fruit or dried fruit and nuts. The secret is to make them quickly and to avoid over-mixing. If you do over-mix, the muffin goes rather chewy and tough, so just fold the wet ingredients into the dry until they are just combined and then pop them into the oven.

These muffins contain only a small amount of sugar. We think the dates add enough sweetness. By all means add a bit extra if you prefer a sweeter muffin with your morning cup of coffee. Wholesome and nutritious, these muffins make a great breakfast if you are 'on the go', to have as a snack before a lunchtime workout, or to serve as part of a Sunday brunch with butter and honey.

Method

1. Heat the oven to 180°C and line a muffin tray with 12 muffin cases (just 10 if you prefer big muffins).

2. Make the streusel topping: mix together the sugar, flour and cinnamon and then add the butter and rub in with your fingers until you have a crumbly mixture. Set aside to sprinkle on top before the muffins go in the oven.

3. Add the walnuts and dates and combine.

4. Break the eggs into a separate bowl and add the oil, honey, milk and yogurt.

5. Beat very lightly with a fork then pour the mixture into the bowl with the dry ingredients and combine quickly. The mixture will appear lumpy ... don't worry, just spoon it into the muffin cases, sprinkle the demerara sugar on top and pop them into the oven for 15 to 20 minutes.

6. Cool on a wire rack and eat immediately.

Ingredients

• 150g self-raising flour and 150g wholemeal self-raising flour
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• 80g soft brown sugar
• ½ tsp ginger
• ½ tsp cinnamon
• Pinch of salt
• 2 eggs
• 90ml vegetable oil
• 80ml semi-skimmed or skimmed milk
• 80ml low-fat, natural yoghurt
• 1 tbs runny honey
• 120g dates, chopped
• 75g walnuts, chopped

For the cinnamon streusel:

• 1 tbs demerara sugar
• 1 tbs flour
• ½ tsp cinnamon
• 25g butter

Vital Statistics

Serves: 12 muffins
Preparation: 5-10 minutes
Cooking: 15-20 minutes
Difficulty: Easy
Good for: Low G.I., low fat, full of antioxidants, minerals and fibre; a great excuse to eat cake for breakfast. Also useful for a quick pre-exercise energy boost, or mid-morning snack with a piece of fruit.

Calories (kcal): 166.4
Protein (g): 3.2
Carbs (g): 16.3
Fat (g): 9.8
Fiber (g): 1.1

http://www.realbuzz.com/articles/date-and-walnut-breakfast-muffins-with-cinnamon-streusel/

Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Healthy meal high in omega-3 for a balanced diet

An ideal simple and delicious midweek treat, this salad is packed with flavor and nutrition and is substantial enough for a main meal. Walnuts are a great superfood, high in omega-3 fatty acids* and antioxidants; the tomatoes are a rich source of vitamins and antioxidants and of course, the Parma ham and mozzarella add both flavor and protein.

Cracking walnuts is quite a therapeutic exercise, but it is much easier and just as healthy to buy them ready-shelled.  

You will really notice the difference if you focus on quality ingredients for this salad — buy buffalo mozzarella rather than standard mozzarella and use nice tasty vine tomatoes. Mop up the juices with some crusty fresh multi-grain bread.

* Said to reduce susceptibility to cardiovascular disease and to improve brain power and concentration

Method

1. Mix up the dressing in a nice big salad bowl.

2. Turn oven on to 180˚C, arrange the Parma Ham and the baguette slices on a baking tray, drizzle with olive oil and cook in the oven until the bread is golden and the ham is crispy.

3. Bake the walnuts on a separate baking tray for 5 minutes (watch you don't burn them, it is very easy to do ...)

4. Meanwhile, wash the frisee lettuce (Any good quality fresh, crisp, green lettuce, like a cos, would be okay) and remove any tough outer leaves. Shake off the excess water and pull the leaves apart with your fingers. Pile into the salad bowl.

5. Slice the tomatoes and arrange them on top of the lettuce. Break the mozzarella into rough lumps and add to the salad.

6. Top with the walnuts, Parma ham, the parsley and the croutons.

7. Serve straight away. Don't forget to mix in the dressing at the last moment.

Ingredients

• 1 frisee lettuce
• Large handful of shelled walnuts
• 2-3 medium vine tomatoes
• 4 slices Parma ham
• Pack of buffalo mozzarella
• Handful of flat-leaved parsley
• 6 slices of French baguette or ciabatta (optional)

For the dressing:

• 1 tsp Dijon mustard
• ½ tbsp good quality Balsamic vinegar
• Squeeze of lemon juice
• 2 tbs fruity olive oil
• Small clove garlic, crushed
• Salt and pepper

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 5 minutes
Difficulty: Very easy
Good for: A healthy, balanced, light supper

Calories (kcal): 351.9
Protein (g): 33.7
Carbs (g): 33.7
Fat (g): 17.2
Fiber (g): 3.1

http://www.realbuzz.com/articles/frisee-salad-with-oven-roasted-walnuts-parma-ham-and-buffalo-mozzarella/

Devilled tomatoes on toast

Nutritious low G.I. breakfast

This is a really satisfying breakfast ... and quick to prepare. The tomatoes and the wholemeal toast have a really low G.I. and so will release energy to your bloodstream slowly and gradually; the tomatoes are brimming with nutrients, including vitamin C, vitamin A and B and minerals such as niacin, riboflavin, magnesium, phosphorous and calcium. They are also a good source of fiber and the antioxidant lycopene (good for fighting disease).

You can play around with the ingredients to make the tomatoes as hot and spicy as you fancy, but this is how we like it ...

Method

1. Heat the grill so that it is hot.

2. Place the tomatoes stem up and cut them in half horizontally.

3. In a bowl, mix together the butter, cayenne, Worcester sauce, vinegar, mustard and salt and pepper.

4. Put the tomatoes on a baking sheet, cut side up, and pop a knob of butter mixture on each tomato half. Pour over any excess juice.

5. Sprinkle the sugar over the tomatoes.

6. Place under the grill for about 10 minutes until golden.

7. Meanwhile make your toast.

8. Place four tomato halves onto each slice of toast. Scrape any excess juices from the pan and pour over the tomatoes. Eat immediately.

Ingredients

• 4 good quality tomatoes (preferably on the vine), halved
• ¼ tsp cayenne pepper
• 1 tsp English mustard
• 1 tbs Worcester sauce
• 1 tsp cider vinegar
• 20g softened butter
• ½ tsp sugar
• Salt and black pepper
• 2 slices good quality wholemeal bread to toast

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Low G.I. nutritious breakfast which will keep you sustained until lunchtime

Calories (kcal): 207.5
Protein (g): 5.5
Carbs (g): 20.6
Fat (g): 11.7
Fiber (g): 3.2

http://www.realbuzz.com/articles/devilled-tomatoes-on-toast/

Matcha Tea: Can This Antioxidant Superfood Give You A Reboot?

Sometimes we all just need a boost. And for most of us, that zing in the tail comes from a lovely big shot of espresso.

Let's face it, most of us are pretty hooked on the brown stuff. And while I do my best not to guzzle too much coffee, I certainly couldn't live without - at the very least - extremely strong tea.ALL THE COFFEE (Yahoo)

But caffeine doesn't really agree with me. This much I know. It gives me the twitches and stops me sleeping even if I have it long before the 3pm cut off that's recommended. So really it's part of a vicious cycle of not sleeping, drinking coffee and, er, not sleeping that leaves me tired yet wired and probably not always operating on my A-Game.

So I've always been intrigued by Matcha Tea. Caffeinated sure, but not to the same levels as black tea and coffee and with a longer 'high' as it were, it sounds right right up my street.

When Bloom sent me some of its new tea powders I decided it was time to ditch the habit, and pick up one loved by Buddhist monks - because surely they've got a better idea of what's good for the body and mind than I do?Whisk up the green tea powder for a frothy drink (Yahoo)

Why Matcha Tea?

The highest grade of green tea you can get, Matcha is a very fine, bright green powder that you mix with hot water to make tea. It's part of the traditional Japanese tea ceremony and is the most expensive and highly prized tea you can get.

It's very high in antioxidants but relatively low in caffeine, making it a good choice for those looking ot cut down. But though it does give a gentle caffeine lift, it also promises better concentration and alertness, over a longer period of time than you'd get from your cwaafeee.

That's because the amino acid L-Theanine present in the tea works with the caffeine to give you slow release energy.Tropical Match by Bloom Teas

What it promises

Matcha tea is said to speed up your metabolism, improve your concentration and boost your energy for up to four hours.

And the Bloom tea I tried awas the Tropical Matcha with mango which promises to taste nice.

What's it really like?

If you've ever tried Matcha tea you'll know it's something of an aquired taste. It's earthy in flavour and though not as bitter as standard green tea, it's not as easy to drink as a builder's brew.

So I was keen to try something that changed the taste without reducing the benefits. And this is a good bet.

Like all fruit teas, it smells more mango-ey than it tastes, but it definitely makes the Matcha more paletable if you're not keen.

Did it give me a tonne of energy?

Well I'm a big fan. I religiously supped my bright green brew every morning at around 11am and found it did give me the energy and concentration I usually lack. It's subtler than coffee - instead of a hit of caffeine careening around my body making me work at 100 miles an hour and then crash, the Matcha did seem to give me a longer energy boost and improved focus.

Plus, even better, it did this without giving me the shakes and twitches coffee and tea tend to, didn't stop me sleeping and didn't give me a crash and cravings for another hit a few hours later.

Did it speed up my metabolism?

Possibly. It's hard to tell in a month. I didn't lose a load of weight but I did feel generally more alert and the improved energy and concentration probably had something to do with a boosted metabolism.

So all in all, I'll be keeping the switch! And it gives me something to chat about with colleagues in the kitchen, which is always nice.

https://uk.lifestyle.yahoo.com/blogs/health-blog/matcha-tea--can-this-antioxidant-superfood-give-you-a-reboot-183629991.html

Date and walnut breakfast muffins with cinnamon streusel

Low-fat breakfast recipe

These muffins could be filled with any variety of fruit or dried fruit and nuts. The secret is to make them quickly and to avoid over-mixing. If you do over-mix, the muffin goes rather chewy and tough, so just fold the wet ingredients into the dry until they are just combined and then pop them into the oven.

These muffins contain only a small amount of sugar. We think the dates add enough sweetness. By all means add a bit extra if you prefer a sweeter muffin with your morning cup of coffee. Wholesome and nutritious, these muffins make a great breakfast if you are 'on the go', to have as a snack before a lunchtime workout, or to serve as part of a Sunday brunch with butter and honey.

Method

1. Heat the oven to 180°C and line a muffin tray with 12 muffin cases (just 10 if you prefer big muffins).

2. Make the streusel topping: mix together the sugar, flour and cinnamon and then add the butter and rub in with your fingers until you have a crumbly mixture. Set aside to sprinkle on top before the muffins go in the oven.

3. Add the walnuts and dates and combine.

4. Break the eggs into a separate bowl and add the oil, honey, milk and yogurt.

5. Beat very lightly with a fork then pour the mixture into the bowl with the dry ingredients and combine quickly. The mixture will appear lumpy ... don't worry, just spoon it into the muffin cases, sprinkle the demerara sugar on top and pop them into the oven for 15 to 20 minutes.

6. Cool on a wire rack and eat immediately.

Ingredients

• 150g self-raising flour and 150g wholemeal self-raising flour
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• 80g soft brown sugar
• ½ tsp ginger
• ½ tsp cinnamon
• Pinch of salt
• 2 eggs
• 90ml vegetable oil
• 80ml semi-skimmed or skimmed milk
• 80ml low-fat, natural yoghurt
• 1 tbs runny honey
• 120g dates, chopped
• 75g walnuts, chopped

For the cinnamon streusel:

• 1 tbs demerara sugar
• 1 tbs flour
• ½ tsp cinnamon
• 25g butter
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Vital Statistics

Serves: 12 muffins
Preparation: 5-10 minutes
Cooking: 15-20 minutes
Difficulty: Easy
Good for: Low G.I., low fat, full of antioxidants, minerals and fibre; a great excuse to eat cake for breakfast. Also useful for a quick pre-exercise energy boost, or mid-morning snack with a piece of fruit.

Calories (kcal): 166.4
Protein (g): 3.2
Carbs (g): 16.3
Fat (g): 9.8
Fiber (g): 1.1

http://www.realbuzz.com/articles/date-and-walnut-breakfast-muffins-with-cinnamon-streusel/

How much do I have to eat to get my 5 servings?

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The NHS recommends a minimum of five servings of fruit and veg a day – but what does that really mean? 

We all know a varied diet is a key factor to good health and is particularly important as we age. Fruits and vegetables offer vitamins and minerals, fibre and antioxidants – all of which can help keep us on form and help fight off diseases.

But for all that, a huge portion of the adult population in the UK is falling short of the daily recommended guidelines – a YouGov poll in 2012 found just one in five people were meeting the daily requirements.

The good news is, fitting in five portions of fruit and veg isn’t as hard – or expensive – as you think. Adding them to your diet is as simple as making a few adjustments and can help with everything from energy levels to weight maintenance.

What’s a serving anyway?

First thing’s first – how much is a serving? Many people get stuck at the first hurdle, thinking it’s impossible to accommodate so many servings because they’re so large.

As a rule, a “serving” means 80 grams or 3oz of fruit and vegetables, which is roughly the size of an apple or a 2-inch piece of cucumber.  Cooked, raw or canned – it all counts, so rather than trying to reimagine your entire lifestyle, start small by looking for ways to sneak an extra serving in to the dishes you already love and prepare regularly.

For example, adding banana slices to your toast in the morning or blueberries to your oatmeal is an opportunity to sneak a serving in. A can of chopped tomatoes or some broccoli added to your pasta sauce is another easy solution.

Sometimes though, if it looks to good to be true, it is – although many processed and takeaway foods may have fruit and vegetables in them and advertise as one of your five servings, they are also high in sugar, salt and fat, so be sensible. Piling your plate high with your favourite creamy mash won’t do it either – potatoes are high in starch and don’t count towards one of your five a day.

Easy fruit and vegetable servings

To help get you started, we’ve put together a list of a few of our favourite fruits and vegetables and how much you need to eat to get a serving in. Mix and match from the list and before you know it you’ll regularly be eating your five a day without even noticing…

1 serving of fruit equals:

• 1 medium sized apple
• A handful of grapes
• 7 strawberries
• 1 banana
• 3 whole dried apricots
• Half an avocado
• 2 handfuls of raspberries
• Half a grapefruit
• 1 heaped tablespoon of tomato puree

1 serving of vegetables equals:

• 5 spears of asparagus
• 2 spears of broccoli
• 1 leek
• 14 button mushrooms
• 2 heaped tablespoons of spinach
• 1 large sweet potato
• Half a pepper
• 1 medium onion
• Half a large courgette
• 1 dessert bowl of mixed leaves lettuce
• http://www.silversurfers.com/health/diet-exercise/much-eat-get-5-servings/