Recipe: Matcha Latte, Afternoon Snack Alternative

When those hunger pangs show up between lunch and dinner, it is very convenient to reach into the cupboard and begin picking on less-optimal carby foods such as tortilla chips, crackers and dried fruits.

One of my favorite snacks for this dilemma is a hot matcha latte. Matcha is a green tea powder from Japan. It is rich in nutrients, antioxidants, fiber and chlorophyll. Its many benefits include:

• Mega dose of antioxidants including EGCg (chemical compounds that prevent aging and chronic diseases)

• Contains L-theanine, an amino acid known to relax the mind

• Boosts metabolism and burns calories

• Enhances mood and aids in concentration

• Provides vitamin C, selenium, chromium, zinc and magnesium

• Lowers cholesterol and blood sugar

In addition, the cacao butter is a healthy fat that is rich in antioxidants, polyphenols and essential fatty acids. This afternoon ritual keeps me satiated, helps manage my blood sugar and it gives me a huge antioxidant boost.

Recipe: Creamy Matcha Latte

• 1 cup of hot water

• 1/3 cup coconut milk or nut milk

• 1 Tablespoon of organic cacao butter

• 1 scoop of grass-fed collagen peptides

• 1/4-1 tsp Japanese Matcha powder (experiment with how strong you want it)

• 2 or 3 drops of stevia or organic honey

  * Optional: pinch of cinnamon

Keep in mind that it does contain caffeine so some may prefer this in the morning. Feel free to substitute coffee for the matcha or use a dairy-free creamer alternative. Use an immersion blender to create a frothy consistency (avoid blending in plastic). During the summer or warmer climates, just add ice and enjoy!

Recipe: Guasacaca - Venezuelan Avocado Sauce

This incredible tasting sauce pairs nicely with steak, chicken, oven-roasted potatoes and/or your favorite vegetables. This is one of my favorite recipes from Venezuela, where I grew up in the 70’s and spent my summers there in the 80’s and early 90’s.

I had a very diverse background. My mother, an American from Philly married my Palestinian father and moved to Venezuela where I grew up with my three older brothers. Many weekends, our extended family gathered together for delicious Arabic food - rolled grape leaves wrapped in rice and meat, homemade hummus drizzled in olive oil and paprika and yogurt soup. Fresh papaya or watermelon were served for dessert. Nothing was processed or came out of a box.

And for the Venezuelan side of things, we ate arepas (cornmeal flatbreads) and their typical national dish pabellon- white rice, black beans, plantains and flank steak in tomato sofrito. Bringing back family dishes are a way for me to stay in touch with my cultural heritage. I do have to pick and choose today since I am gluten-free and I avoid a lot high-glycemic ingredients like rice. This is why I love this Guasacaca sauce. Avocados offer approximately 20 vitamins, specifically B vitamins, C, E and K. They are full of healthy beneficial fats that support skin health, helps absorb fat-soluble vitamins, plant sterols - think heart health and lutein and zeaxanthin for vision protection. Did you know that it has 6-7 grams of fiber per half fruit? And the cilantro leaves have potent anti-inflammatory, antiseptic, anti fungal and chelating properties (metal detoxification). It’s a little tangy and a different alternative to guacamole. I typically serve this with grilled chicken or steak and I am always being asked for the recipe. Enjoy!

Recipe: Guasaca - Venezuelan Avocado Sauce

Ingredients:

• 1/4 small to medium onion

• 1/4 small green pepper

• 1 ripe avocado

• 1 small clove of garlic

• 1 bunch of cilantro leaves (discard the stems)

• 1/4 c. white vinegar

• 3/4 cup of olive oil

*Optional - add 2 tsp fresh lemon juice to round out the vinegar

Place all the ingredients in a food processor. Blend. Add sea salt and pepper to taste.

Recipe: Asparagus, Green Pea and Parsley (or cilantro) Soup

Ah I can see that Spring is emerging and after living through another Minnesota winter, there is a lot of excitement in the air. I can soon picture the Farmer’s Market in the summer. Pretty soon the strawberries and dandelion greens will be fresh at the coop. And now is the time of year to take advantage of asparagus - bright green and crispy this time of year. Eating seasonally is the way to go. It supports local farming in your area which means less transportation, less refrigeration and less irradiation of produce. This means your vegetables will be fresh, imparting all its best flavors.

Asparagus is a wonderful anti-inflammatory veg, full of antioxidants and vitamins. Green peas add a creaminess to the soup without adding dairy (for those following a low allergenic, anti-inflammatory diet).

Soup Recipe: Yields 6

INGREDIENTS:

• 1 T coconut oil (or avocado oil)

• 1.5 cups of chopped leeks

• 1 (10oz) package of frozen peas

• 6 cups of low-sodium vegetable broth

• 2 bunches of asparagus, tough ends removed, cut into 1 inch pieces

• .5 cup of fresh parsley or cilantro

• Himalayan or sea salt and freshly ground pepper

• 2 t minced fresh thyme (optional)

PREPARATIONS:

• Heat oil in a large pot over medium heat. Add the leeks and sauté for 4 minutes, until softened. Add the broth and bring to a simmer. Stir in the peas and asparagus and simmer, covered, for 3 minutes longer. Use an immersion blender or a high-power blender (cool the soup if the blender is plastic) to puree half of the soup. Return to the pot. Add parsley (or cilantro) and thyme (if using), and stir well to combine. Season with salt and pepper. Garnish with a swirl of olive oil and parmesan cheese. You may substitute nutritional yeast for parmesan cheese for a dairy free option.