<h3>How peanut butter became a household favourite</h3><p>Whether smooth or crunchy, peanut butter boasts almost universal appeal. It’s versatile enough to use in all sorts of recipes, from a peanut butter shake to brownies and satay sauce. And so far, no other nut or seed butter has come close to dethroning it. But how did we get here?</p><p>Although most of us think of peanut butter as a contemporary food, its origins actually lie with the Incas.(1) Hundreds of years ago, they cultivated wild peanuts and used them in religious ceremonies. They would also grind the legumes to make a paste – though it was likely quite different to the kind that we might use in a peanut butter shake today.</p><p>The beginnings of modern peanut butter are unclear, but one theory credits Dr John Harvey Kellogg with its creation. Yes, as in the man behind the breakfast cereal! He filed a patent in 1895 for a technique he used to make a prototype version of peanut butter. Interestingly, he served it as a healthy alternative food for patients at Battle Creek sanitorium who were unable to chew.</p><p>Over the following years, people improved the process for creating peanut butter and finally brought it into mass production. Before long, several companies were making their own versions and selling them in supermarkets. It soon spread from the US to the UK and other countries around the world.</p><p>While Kellogg marketed his original version as a health food, subsequent varieties often included added sugar and other ingredients. However, we’ve now come full circle, and many nut butter companies pride themselves on offering wholesome versions of the spread. But is a peanut butter shake really good for you? Let’s find out.</p><h3>Are peanut butter shakes good for you?</h3><p>A peanut butter shake probably isn’t the first thing that springs to mind when you think of healthy foods. However, it might surprise you to learn that peanut butter can offer us an array of health benefits. Or at least, the high-quality varieties without added sugar and other nasties can!</p><p>First, the spread is a significant source of <a href="https://erbology.co/plant-based-protein/" target="_blank">plant-based protein</a>, which helps to build our muscles, bones, and other tissues. Peanut butter is additionally rich in <a href="https://erbology.co/good-fats-bad-fats/" target="_blank">healthy fats</a> that support the health of your heart. These include oleic acid, which may also offer a range of other benefits such as improving insulin sensitivity.(2)</p><p>Treating yourself to a peanut butter shake could help to up your intake of more familiar vitamins and minerals, too. For instance, the spread is <a href="https://erbology.co/nutrients/magnesium/" target="_blank">rich in magnesium</a>, copper, manganese, iron, and zinc, which all play key roles in wellbeing. Peanut butter is also high in energy-boosting B vitamins and <a href="https://erbology.co/nutrients/vitamin-e/" target="_blank">vitamin E</a>. The latter supports the immune system and health of your skin (among other things!).</p><p>Vitamin E is just one of the many antioxidant compounds in your peanut butter shake. Others include p-coumaric acid and resveratrol, which studies show may lower the risk of several chronic diseases.(3) The fact that peanut butter contains other potent plant compounds like phytosterols bolsters these benefits. Research suggests these can inhibit the absorption of cholesterol, reducing levels of total and ‘bad’ LDL cholesterol in the blood.(1) In turn, that helps to lessen the risk of developing cardiovascular disease.</p><p>The one caveat to all this is that the spread is quite calorific. As such, be careful how much of it you use in your peanut butter shake!</p><h3>The health benefits of bananas</h3><p>Peanut butter may be the star of this peanut butter shake recipe, but it’s not the only valuable ingredient. For example, we've included frozen bananas both to create a creamier, more refreshing texture and to up the wellness benefits.</p><p>Bananas are a great source of fibre, which supports our wellbeing in several ways. First, it acts as a <a href="https://erbology.co/prebiotics-gut-health-benefits/" target="_blank">prebiotic</a>, nourishing the good bacteria in your gut. As well as supporting your digestive system, it can help to lower cholesterol levels and increase feelings of fullness. The latter is useful for healthy weight management. A diverse and flourishing gut microbiome could also have a positive influence on immunity, mood, and brain health. The fact that oat milk is bursting with gut-friendly beta-glucan further enhances this.</p><p>Using bananas in your peanut butter shake is also advantageous for your heart. One reason for this is that the fruit is high in <a href="https://erbology.co/potassium-blood-pressure/" target="_blank">potassium</a>, a mineral which can lower blood pressure. This helps to protect against heart disease and stroke. Potassium might additionally aid in keeping your kidneys healthy. What’s more, like peanut butter, bananas are rich in antioxidants. These defend our cells against oxidative stress, further reducing the risk of chronic disease.</p><p>People famously consider bananas to be a top food pick for athletes and gym goers.(4) This is thanks to their ability to provide you with a sustained source of energy. Furthermore, the fruit’s high levels of potassium and magnesium may help to reduce muscle cramping and soreness related to exercise. That’s because these minerals function as electrolytes. All of which means that a peanut butter shake could be an effective choice to drink before or after hitting the gym.</p><p><img src="https://erbology.health/storage/2024/Oct/XDdJCaYFd1.jpg"></p><p></p><h3>How to make a peanut butter shake</h3><p>Right, time to get down to the nitty-gritty of how to make this peanut butter shake recipe. Start by slicing up two frozen bananas (if you didn’t slice them before freezing!) and adding them to a blender. Scoop in a tablespoon of peanut butter – we find smooth varieties work best – and drizzle two teaspoons of honey on top. If you’d like to have a completely vegan peanut butter milkshake, you can use agave nectar or maple syrup instead.</p><p>Next, tip in a tablespoon of cocoa nibs and two teaspoons of cocoa powder. For a slightly different (but still chocolatey) flavour profile, you could swap either of these for the cacao version. Here’s where you make your peanut butter shake unique: sprinkle two teaspoons of our M40+ powder into the mixture. We’ll talk more about this plant blend below. Then, pour in a teaspoon of vanilla extract and 370ml of oat milk. Feel free to use another type of plant-based milk if you prefer! You also have the chance to adjust the texture here. Using more milk will give you a thinner drink, while using less will result in a thicker peanut butter shake.</p><p>With all your ingredients added, blend the mixture until it’s rich and creamy. Then all that’s left to do is serve. Pour your peanut butter shake into glasses, and dust with half a teaspoon of coconut sugar for extra sweetness. We recommended enjoying the drink while it’s fresh and chilled. However, you do have the option to store it in the fridge if you want to save some for later.</p><h3>From powder to nibs: the benefits of cocoa</h3><p>You’ll notice that we’ve included two different forms of cocoa in this peanut butter shake recipe. There are a few reasons for this. First, the powder adds a beautiful chocolate flavour to the beverage. Second, the nibs bring a hint of crunch to your glass. And third, they both take the drink’s health benefits up another notch.</p><p>Cocoa is bursting with powerful polyphenols that research has linked to a wealth of positive results. For instance, the ingredient contains flavanols that increase the amount of nitric oxide in your blood. This enhances the function of your blood vessels, lowering blood pressure and supporting heart health.(5) Combined with the healthy fats in peanut butter and the potassium in bananas, that makes this one heart-friendly pb milkshake!</p><p>What’s exciting is that researchers also believe cocoa can improve our cognitive functions.(6) This seems to be the case both for healthy people and for those with mental impairments. Because the flavanols boost blood flow, more blood and oxygen get to your brain, enhancing its health. Cocoa may additionally support the production of neurons, further benefiting cognition. That sounds like a convincing reason to treat yourself to a cocoa and peanut butter shake at work!</p><p>Finally, it probably won’t surprise you to learn that cocoa can boost your mood. Studies show that consumption of dark chocolate (which is richer in cocoa) correlates with a lower risk of clinical depression.(7) However, we need further investigation to clarify exactly why this is the case. For now, though, it’s a good excuse for adding cocoa to your peanut butter shake! Plus, you can expect similar benefits – if not greater ones – if you use <a href="https://erbology.co/raw-cacao-benefits-uses-side-effects/" target="_blank">raw cacao</a> instead.</p><h3>Introducing our M40+ powder</h3><p>The ingredient that truly takes this peanut butter shake to the next level in terms of nutrition is our M40+. This is a special blend of powdered plants designed to support men’s wellbeing. It includes adaptogenic maca from Peru, <a href="https://erbology.co/pumpkin-seeds-benefits/" target="_blank">pumpkin seed</a> powder, fenugreek, and nettle root. We curated the list carefully, ensuring that each ingredient is not only effective but also compatible with the others.</p><p>So, how does adding M40+ to a peanut butter shake benefit men’s health? Well, studies show that <a href="https://erbology.co/maca-root-benefits-uses-and-side-effects/" target="_blank">maca root </a>can support sexual function, libido, and fertility in men, and also boost energy levels.(8) Meanwhile, pumpkin seed may promote prostate health and enhance muscle repair.(9) M40+ is rich in several key vitamins and minerals, as well as antioxidants. It’s adaptogenic too, meaning it helps the mind and body to cope with stress more effectively.</p><p>We source every single ingredient in M40+ directly from small, organic farmers. They grind the plants into powder, which we then combine at our factory. We ship the resulting blend to you in recyclable amber glass jars which keep it fresh. You won’t find any bulking agents or unwanted additives here – just potent, wellness-boosting plants.</p><p>M40+ powder is nutty and slightly earthy, with a hint of sweetness from cacao and some cinnamon for warmth. As such, it goes brilliantly in this peanut butter shake recipe. However, you can also add the blend to warm water, a smoothie, a breakfast bowl, or similar drinks and dishes.</p><p>If you have an existing health condition or are on medication, seek medical advice before taking functional foods like M40+. This will help ensure you don’t experience any unwanted side effects or drug interactions.</p><p><img src="https://erbology.health/storage/2024/Sep/jDMnfrUw39.jpg"></p><h3>Customising this peanut butter milkshake recipe</h3><p>We highly encourage you to experiment with this peanut butter shake recipe and make it your own! We’ve already mentioned some easy alterations you can do, like switching up the milk or using cacao rather than cocoa. However, a bolder way to change the taste is to spoon in a different type of nut butter. For example, instead of a peanut butter shake, you might want to create an almond or cashew butter shake. And if you can’t decide, why not try a blend of a few varieties? This is a fantastic way to get a greater depth of flavour.</p><p>Fancy making your peanut butter shake thicker and even more decadent? Treat yourself by using a scoop of vegan ice cream in place of some of the oat milk! Conversely, whip up a healthier version by leaving out the coconut sugar. There’s also the option to make it more or less chocolatey by adjusting the amount of cocoa (or cacao).</p><p>Another idea is to add some more garnishes to your peanut butter shake. An obvious choice is to sprinkle on some crushed peanuts or extra cocoa nibs for a bit more crunch. Alternatively, bring a little freshness and colour to the glass with a couple of blueberries or raspberries. You could also add a dusting of cinnamon to bring out the warmth and spice of the M40+ powder. That’s one of our personal favourites!</p>

How peanut butter became a household favouriteWhether smooth or crunchy, peanut butter boasts almost ...

Size

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Servings

Energy

Saturates

Trans Fat

Cholesterol

Salt

Carbohydrate

Fibre

Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Vitamin A

Vitamin C

Vitamin E

Vitamin K

Thiamin

Riboflavin

Niacin

Pantothenic Acid

Vitamin B6

Biotin

Folate/Folic Acid

Vitamin B12

Chloride

Choline

Chromium

Copper

Iodine

Phosphorus

Magnesium

Manganese

Molybdenum

Selenium

Zinc

Women’s wellbeing

W40+

90g (30 servings)

Female & male wellbeing

W40+ M40+

Bundle

Men’s wellbeing

M40+

Easy Homemade Peanut Butter Shake Recipe - Erbology

In our humble opinion, you can’t go wrong with a peanut butter shake! They’re delicious, creamy, and offer a surprising number of potential health benefits. And with this recipe, we’ve taken the drink’s nutritional credentials to the next level by adding in our M40+ powder. This is a blend of potent plants that we’ve carefully curated to support men’s wellbeing. From maca to pumpkin seed, it’s bursting with ingredients that promote energy, muscle repair, and male reproductive health.

Peanut butter shake

<h3>The tale of turmeric</h3><p>If you enjoy cooking, you’re probably no stranger to turmeric. Even if you’ve never made a turmeric tonic before, you’ve likely added the spice to a curry or similar dish. Bright golden orange in colour and boldly earthy in flavour, it’s wonderful for adding taste and vibrancy to meals. However, it’s so much more than that – <a href="https://erbology.co/turmeric-benefits-curcumin/" target="_blank">turmeric is also exceptionally good for your health</a>.</p><p>Practitioners of traditional medicine systems like Ayurveda have been using the ingredient to support health for thousands of years. What’s more, thanks to its vivid hue, people across the world have employed turmeric as a natural dye too. For example, it’s sometimes used to colour the robes of Buddhist monks. Interestingly, in India, the spice even has a key role to play in Hindu weddings. Before getting married, the couple take part in a ceremony called Haldi. This involves applying a paste made with turmeric to the bride and groom to bless their relationship.</p><p>We get turmeric from the root of a flowering plant called Curcuma longa, which is native to India and parts of Southeast Asia. Similar to ginger, the root is bulbous and has a rough, dark orange skin. Today, however, it’s far more common to use turmeric in powder form. As well as being easier to find in shops, powder is more convenient when making recipes like turmeric tonic.</p><p>Several of the benefits of drinking a turmeric tonic are thanks to a compound called curcumin. This is the main active ingredient in turmeric, and part of a wider group of curcuminoid compounds it contains. Let’s explore some of the impressive ways it can support our wellbeing. It might surprise you how many of them there are!</p><h3>Turmeric’s remarkable health benefits</h3><p>Two of the most notable benefits that curcumin brings to a turmeric tonic are its anti-inflammatory and antioxidant effects.(1) Both chronic inflammation and oxidative stress contribute to the development of several harmful health conditions, such as heart disease. For example, studies have shown that curcumin can <a href="https://erbology.co/anti-inflammatory-diet/" target="_blank">reduce inflammation</a> and pain in arthritis patients as effectively as pharmaceutical drugs.(2)</p><p>One particularly interesting finding is that curcumin may be able to increase levels of brain-derived neurotrophic factor (BDNF).(3) This is a protein that supports the development and survival of neurons, as well as synaptic plasticity. The latter is crucial for cognitive functions such as learning and memory. Consequently, curcumin could stave off brain diseases like Alzheimer’s and age-related cognitive decline. In line with this, research has found that curcumin can help to clear the amyloid plaques caused by Alzheimer’s.(4) However, further investigation is necessary to clarify how much a turmeric tonic could improve your brain power.</p><p>Another exciting brain-related benefit of curcumin relates to our mood. Studies suggest that the ingredient could act as an antidepressant.(5) This is thanks to its ability to enhance brain plasticity and boost the neurotransmitters dopamine and serotonin. It may also have a positive effect on anxiety, but more research is necessary to confirm this. Either way, it seems like a turmeric tonic could be a great choice on days when you need some TLC.</p><p>Finally, studies indicate that curcumin might have anti-cancer properties. Findings suggest it could reduce the spread of the disease and contribute to the death of cancer cells.(6) It may even lower the likelihood of certain cancers developing in the first place. However, more research is required to clarify the ingredient’s potential for preventing and treating this condition.</p><p><img src="https://erbology.health/storage/2024/Oct/QIcDFCisG3.jpg"></p><h3>Ginger: adding more than just flavour</h3><p>As you probably expected, we didn’t make this a ginger turmeric tonic recipe for flavour reasons alone. Ginger does add a fiery kick to the drink that we’re sure you’ll love. But more importantly, it also brings further health benefits to your glass. Many of these are because of the active compound gingerol, which – like curcumin – is a potent antioxidant and anti-inflammatory.(7)</p><p>One of the most famous advantages of ginger is its ability to reduce nausea.(8) This makes a ginger turmeric tonic a fabulous option if you’re feeling under the weather or suffering from morning sickness. In a similar vein, studies have found that the ingredient eases chronic indigestion.(9) So, you might like to mix yourself up a ginger turmeric tonic after dinner to help you digest your meal.</p><p>In addition, ginger could work to support heart health by improving cholesterol levels. Research suggests the ingredient can lower ‘bad’ LDL cholesterol and triglycerides, while simultaneously increasing ‘good’ HDL cholesterol.(10) Ginger also helps to decrease blood pressure and enhance blood flow, further boosting the ingredient’s positive effects on cardiovascular health.(11)</p><p>Popping some ginger in your turmeric tonic recipe could additionally aid in blood glucose management. Research indicates the ingredient can reduce fasting blood sugar and average blood glucose levels in people with type 2 diabetes.(12) Ginger might even assist with healthy weight loss, reducing measures like waist-to-hip ratio.(13) A ginger turmeric tonic recipe is ideal for enjoying this kind of benefit, as it’s relatively low in calories.</p><p>Finally, similar to curcumin, evidence suggests that certain compounds in ginger may help to protect against neurodegenerative diseases.(14) That’s yet one more persuasive reason to add it to your turmeric tonic!</p><h3>How to make this turmeric tonic recipe</h3><p>As if being tasty and good for you wasn’t enough, this turmeric tonic is also quick and easy to make. Start by adding two tablespoons of cold-pressed ginger juice to a glass jug, followed by four tablespoons of lemon juice. Of course, you can adjust the ratios of these so that your turmeric tonic better matches your personal tastes.</p><p>Next, drizzle in a couple of teaspoons of honey. If you’d like to make your turmeric tonic 100% vegan, we suggest using agave nectar or maple syrup instead. Again, you can use a little more or little less to change the sweetness of the drink to suit you. Now it’s time to add the main ingredient. Sprinkle in a quarter of a teaspoon of turmeric powder – that really is all you need! Stir well until you’ve completely dissolved the powder.</p><p>The next step in this turmeric tonic recipe is to top up your jug with sparkling water. We’ve listed 500ml here, to make two glasses of turmeric tonic. However, if you'd like a stronger taste, you have the option to use less than this. Likewise, you could add extra sparkling water to dilute the turmeric, lemon and ginger flavours a bit more.</p><p>Pour your turmeric tonic into serving glasses and garnish each one with a cinnamon stick. We recommend enjoying this drink straight away, while the sparkling water is still chilled and fizzy! Alternatively, mix up the other ingredients in advance and leave them in the fridge. You can then pour a little into a glass and simply top it up with sparkling water every time you want a turmeric tonic. Perfect!</p><p><img src="https://erbology.health/storage/2024/Oct/DG8pbGaGYr.jpg"></p><h3>The wellness benefits of lemon and cinnamon</h3><p>A splash of lemon is a wonderful way to add depth of flavour to this turmeric tonic. Indeed, the ingredient has long been a favourite to pair with ginger. But lemon has some wellbeing benefits of its own too. For instance, the fruit is an excellent source of vitamin C, which plays several key roles in our health. These include supporting wound healing and collagen production.</p><p>Interestingly, drinking a lemon and turmeric tonic could assist with the absorption of non-haem iron (<a href="https://erbology.co/best-natural-food-sources-iron/" target="_blank">iron from plant sources</a>). This is because lemons contain both vitamin C and citric acid. Together, these improve the body’s ability to absorb non-haem iron and thus reduce the risk of anaemia. Citric acid may also help to prevent kidney stones by increasing urine volume and pH.(15)</p><p>Turning to the garnish of cinnamon topping this turmeric tonic, it too has some impressive wellness benefits. As an example, this warming spice works to lower blood glucose levels.(16) Studies show that it can slow the breakdown of carbohydrates in the digestive system. This reduces the amount of sugar that enters your blood after you eat. What’s more, cinnamon contains a compound that improves the uptake of sugar into cells. Finally, the spice may improve insulin sensitivity, further supporting healthy blood glucose management.</p><p>Like many of the ingredients in this turmeric tonic, cinnamon has antioxidant and anti-inflammatory properties. The spice can also support cardiovascular health by lowering blood pressure and cholesterol levels.(17) Last but not least, cinnamon may help with the treatment of neurodegenerative conditions like Alzheimer’s and Parkinson’s. However, we need further investigation to confirm its use in this regard.</p><p><img src="https://erbology.health/storage/2024/Oct/6uqKhxrAh7.jpg"></p><h3>Let’s talk about our organic turmeric powder</h3><p>To get the maximum potential benefits from this turmeric tonic, the quality of your ingredients is key. That’s why we don’t just use any old turmeric from the supermarket. Instead, we source our <a href="https://erbology.co/shop/organic-turmeric-powder/" target="_blank">organic turmeric powder</a> directly from small, sustainable farms in India. Our team harvests the plants between January and March, then dries the roots naturally in the sun. The next step is to grind them into a fine powder, which we pack in environmentally friendly amber glass jars.</p><p>We take a number of steps to ensure that what you receive is the very finest turmeric. First, we have it tested independently to verify that the levels of curcumin it contains are sufficiently high. Second, we don’t mix in any unwanted additives. That means no artificial colourings or flavourings, no preservatives, and no bulking agents. Just 100% pure organic turmeric powder – as it should be.</p><p>We’re confident that you’ll love this turmeric tonic recipe as much as we do. However, it’s by no means the only way to enjoy this powerful ingredient. The traditional method is to mix a little into warm milk and add a dash of black pepper. This kind of <a href="https://erbology.co/recipes/golden-milk-recipe/" target="_blank">golden milk recipe</a> is particularly effective because black pepper increases the bioavailability of curcumin. In other words, it helps our body to absorb more of this active compound and harness its full potential.</p><p>Of course, you can also <a href="https://erbology.co/best-way-to-take-turmeric/" target="_blank">use turmeric in your cooking</a>. It adds colour, warmth, and flavour to meals like curries, stews, rice dishes, and soups. You could even add some to your preferred juices and smoothies. We encourage you to engage in a little culinary experimentation and discover your favourite ways to utilise this potent spice.</p><h3>Customising your turmeric tonic</h3><p>This is only one possible incarnation of a turmeric tonic, and there are lots of options for customisation. Perhaps the most obvious is to add a sprinkle of black pepper to your glass. As we mentioned above, this helps you to get the most out of the curcumin in the drink. Along similar lines, you could stir a little cinnamon powder into your turmeric tonic for extra flavour and wellness benefits. Alternatively, up the heat levels with a dusting of cayenne pepper. Another idea we love is swapping the lemon for yuzu, or mixing both together for a more nuanced flavour profile.</p><p>If you want to emphasise the citrus in this lemon and turmeric tonic, try using lemonade instead of sparkling water. This retains the fizzy mouthfeel while enhancing the lemony sweetness. We recommend leaving out the honey or agave nectar if you go down this route. Otherwise, the drink might taste too sweet. Whether you use lemonade or sparkling water, make your turmeric tonic extra refreshing by pouring it over a glass filled with ice. For those who don’t want a fizzy drink, coconut water makes a great alternative to sparkling water.</p><p>One thing we really love about a turmeric tonic is that you can enjoy it at any time. Have it in the morning for a zesty and wellness-boosting start to your day. Brighten up your lunchtime with it, or use it as an afternoon pick-me-up. Serve it when you have friends over. Treat yourself to a glass with dessert. Need we go on?</p>

Fights free radicals

Organic Turmeric Powder

90g (90 servings)

Nourishing Turmeric Tonic Recipe - Erbology

Zesty and sparkling, this refreshing ginger, lemon and turmeric tonic is a superb way to brighten your day. Not only is it delicious, but it’s also bursting with wellness-boosting ingredients. From tackling oxidative stress and inflammation to protecting heart and brain health, this drink offers a wealth of potential benefits.

Turmeric tonic

<h3>Let’s talk about lattes</h3><p>Flat white, cappuccino, latte… there are so many ways to have coffee with milk that it’s easy to get confused! So, before talking about how to make this shatavari and coconut latte recipe, let’s explain what a latte is.</p><p>A caffe latte is a combination of espresso and steamed milk, with a thin layer of foamed milk on top. You can serve it in a glass or a cup, and baristas often skilfully decorate the drink with latte art. A cappuccino has more frothed milk than a latte, while a flat white has less milk. This is why a flat white usually comes in a smaller size than a coconut milk latte.</p><p>People have been mixing milk with coffee for generations, so it’s hard to identify who invented the latte and when. Some say it originated in Italy in the 17th century, although the term itself was coined in the 1860s. Historians credit Luigi Bezzera and Desiderio Pavoni with creating the first espresso machine with a steam wand. This allowed baristas to heat and texture milk for lattes. However, we have the US to thank for the drink’s modern incarnation.</p><p>While we don’t know who created the concept of latte art, it was baristas in Seattle who made it mainstream. They used the textured milk to paint patterns in the crema (espresso foam) on top of the coffee. Thanks to their influence, every time you order a coconut milk latte, it’s likely to come topped with a heart, leaf, or similar design.</p><p>Yet it’s not only the taste and appearance we love about coconut milk latte recipes. It’s also the drink’s potential health benefits.</p><h3>Coffee: a genuinely impressive drink</h3><p>Whether you have it black or in a coconut milk latte, drinking coffee can enhance your wellbeing in several ways. Perhaps the most well-known benefit is that it fights fatigue thanks to the <a href="https://erbology.co/caffeine-bad-you/" target="_blank">caffeine</a> it contains. This acts as a stimulant, increasing your energy levels and helping you to feel more alert. As such, coffee has the potential to boost both your physical performance and mental performance.(1)</p><p>Improving your cognition isn’t the only way a coconut milk latte can be good for your brain and mental health. For example, studies have found that people who consume the drink have a lower risk of depression.(2) What's more, it may help to protect against neurodegenerative disorders – such as Alzheimer’s and Parkinson’s disease – and cognitive decline.(3) However, further investigation is necessary to clarify these findings.</p><p>Interestingly, a coconut milk latte could be <a href="https://erbology.co/best-diet-heart-health/" target="_blank">beneficial for the heart</a> too. Research links consuming the beverage with a reduced risk of conditions like cardiovascular disease, heart failure, and stroke.(4) The one caveat to this is that caffeine may raise blood pressure. You should therefore speak to a doctor before starting to drink coffee if you have hypertension or a heart condition.</p><p>Thanks to its caffeine content, coffee might also assist with weight management. This is because it can both increase your metabolic rate and decrease fat storage, lessening the likelihood of obesity.(5) Moreover, drinking coffee regularly could lower the risk of type 2 diabetes due to its positive influence on inflammation, oxidative stress, and insulin sensitivity.(6) Of course, to get these benefits, we advise against adding too much sugar or cream to your coconut milk latte!</p><p><img src="https://erbology.health/storage/2024/Oct/0g6w6Y3tat.jpg"></p><p></p><h3>Is a coconut latte suitable for everyone?</h3><p>Just a quick side note before we talk about the specifics of this coconut milk latte recipe. While most people can safely drink coffee in moderation, it’s advisable to limit caffeine intake if you’re pregnant or breastfeeding. Even if that doesn’t apply to you, you might find consuming too much caffeine negatively impacts your sleep and/or anxiety levels. Don’t worry though – there’s always the option to make a decaf version!</p><h3>Why a coconut latte is a fantastic choice</h3><p>Naturally, coconut milk is a vital ingredient in this coconut milk latte recipe. And in addition to bringing a gorgeous flavour to the drink, it adds some extra potential wellness benefits. Made by mixing coconut flesh with water, it’s a good source of certain vitamins and minerals. These include manganese, iron, copper, magnesium, and potassium – all of which have key roles to play in keeping us healthy.</p><p>Just like coffee, coconut milk could have a positive influence on heart health. One reason for this is that minerals such as <a href="https://erbology.co/potassium-blood-pressure/" target="_blank">potassium can lower blood pressure</a>. This is advantageous because hypertension damages not only the heart but also the brain, eyes, and kidneys. Studies have additionally found that coconut milk may decrease levels of ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol.(7) So there are several reasons why a coconut milk latte might help to support your cardiovascular health!</p><p>Moreover, coconut milk is rich in fats known as medium-chain triglycerides (MCTs), such as lauric acid. Despite being fats, these may actually aid in healthy weight management. Studies have found that MCTs can decrease appetite and boost fat burning.(8) Such findings indicate that coconut oil might be able to reduce belly fat and waist circumference.(9) However, further investigation is required to say exactly how useful a coconut milk latte is for weight loss.</p><p>Focusing in on lauric acid specifically, this MCT may have anti-inflammatory, antimicrobial, and antiviral properties.(10) As such, it could help to support the immune system and protect us from viruses and infections. That’s a great reason to treat yourself to a coconut milk latte when there’s a cold going around!</p><h3>How to make this shatavari and coconut milk latte recipe</h3><p>Ok, we’ve talked enough about the benefits of a coconut milk latte – let’s look at how to brew one. Start by taking your 250ml of coconut milk and warming it in a pan. We recommend putting it on a low heat for about two or three minutes. You can adjust the amount you use if you want to alter the number or size of drinks you make.</p><p>Take the milk off the heat and mix in a teaspoon of coconut sugar. We’ve chosen this not only to complement the coconut milk, but also because it’s healthier than using refined sugar. Feel free to use a little more or little less depending on how sweet you want your coconut milk latte. Alternatively, you could opt for a liquid sweetener like agave nectar or maple syrup instead.</p><p>Next, sprinkle in a teaspoon of organic shatavari powder. You’ll find out more about this unique ingredient below! Pour half a teaspoon of vanilla extract into the mixture and then your espresso shots. Again, you can modify the amount of coffee depending on how strong you’d like your coconut milk latte to be. Stir the drink until the sugar and shatavari are completely dissolved, then pour it into serving glasses.</p><p>Finally, top each coconut milk latte with a curve of orange peel. This gives the drink a splash of colour and a hint of zesty citrus. With that, you’re ready to enjoy it. We suggest sipping your shatavari and coconut milk latte straight away, so it doesn't get cold. And if you want a serving suggestion, personally, we love having it with a delicious slice of cake!</p><p></p><h3>The wellness benefits of shatavari</h3><p>In our opinion, it’s the shatavari that really sets this drink apart from other coconut milk latte recipes. The herb is from the same family as asparagus and has been a key part of Ayurvedic medicine for centuries. And today, scientific research is finding evidence to support its use in certain areas of wellbeing.</p><p>Many of the <a href="https://erbology.co/shatavari-benefits-uses-and-side-effects/" target="_blank">benefits of shatavari</a> relate to women’s health. Studies have discovered that it may help with hormonal imbalances and conditions such as <a href="https://erbology.co/what-is-the-best-diet-for-pcos/" target="_blank">polycystic ovary syndrome (PCOS)</a>.(11) What’s more, the plant is rich in phytoestrogens, which means it could ease menopausal symptoms like hot flushes and insomnia.(12) Although, if you want to take shatavari before bed, we recommend a decaf coconut milk latte instead!</p><p>Turning to broader benefits, adding shatavari to your coconut milk latte could have a positive effect on your mental health. The herb contains steroidal saponins with adaptogenic qualities. <a href="https://erbology.co/adaptogens/" target="_blank">Adaptogens help us cope with stress</a> more effectively, reducing its negative impacts on the mind and body. In addition, early findings suggest that shatavari may alleviate depression and anxiety.(13) This is thanks to its effects on serotonin and the neurotransmitter gamma-aminobutyric acid (GABA).</p><p>While research into shatavari is still in its infancy, there are several other potential benefits that look promising. For instance, it might help support immunity by boosting the number of specific types of immune cells in the body.(14) The plant could also assist with blood sugar management. Animal studies suggest shatavari can stimulate the secretion and production of insulin, a hormone which helps balance blood glucose levels.(15) Having said that, don’t use this as an excuse to add more sugar to your shatavari and coconut milk latte!</p><p><img src="https://erbology.health/storage/2024/Oct/rxKm3kqxqX.jpg"></p><h3>Introducing our organic shatavari powder</h3><p>If you want the best chance of enjoying the above benefits of shatavari, choosing a quality product is crucial. That’s why we source ours directly from sustainable farms in India, where people have been using the herb for generations. Our producers use their expertise to cultivate the very finest plants through strictly organic techniques. They then harvest the shatavari, carefully dry the roots in small batches, and mill them into a fine powder.</p><p>So, how do you know our organic shatavari powder is worthy of inclusion in your coconut milk latte? First, an independent, accredited laboratory tests it to confirm the powder is free of contaminants like heavy metals. Second, we don’t add in any filler ingredients, such as artificial flavourings, preservatives, or bulking agents. What you receive from us is 100% pure shatavari. We ship it to you in environmentally friendly amber glass jars to keep it fresh and minimise our impact on the planet. Please recycle yours once it’s empty!</p><p>Shatavari has a mildly sweet taste, with notes of astringency and earthiness. This makes it perfect for a coconut milk latte. However, you have many other delicious ways to take it. For instance, try adding a spoonful to your favourite smoothie recipe or sprinkling it over a breakfast bowl. Alternatively, use it in savoury dishes like soups and stews to give them extra wellness benefits and depth of flavour. Love baking? We recommend mixing some shatavari into the base of sweet treats like bliss bars and energy balls. The versatility of this ingredient might just surprise you!</p><p>If you have an existing health condition or are on medication, speak to a doctor before taking shatavari. This helps you avoid unwanted interactions and side effects.</p><h3>Personalising this shatavari and coconut latte recipe</h3><p>The great thing about making a coconut milk latte is that you can adjust the recipe to better suit your tastes. For instance, on hot days, try pouring the drink over glasses of ice for a refreshing iced coconut milk latte. To avoid diluting it, you could even use ice cubes made of coffee! Another option is to transform the beverage into an almond milk latte or oat milk latte by using different milks.</p><p>One of our preferred methods of customising this shatavari and coconut milk latte is mixing up the garnishes. As an example, you could add a sprinkle of cinnamon and/or cocoa powder on top. We find this makes the drink extra comforting during colder weather. Alternatively, dust a little desiccated coconut into your mug to really highlight the coconut notes of the beverage. More of a purist? Forget these additions and leave out the vanilla for a richer coffee taste.</p><p>Finally, if you’re enjoying your coconut milk latte in the evening and want a more grownup drink, you could add a dash of rum to the glass. This pairing definitely evokes tropical island vibes – talk about a treat!</p>

Organic Shatavari Powder

90g (15 servings)

Vitality Coconut Latte Recipe with Shatavari - Erbology

Warm and comforting, a coconut milk latte is one of our favourite ways to start the day. And to make the recipe extra nourishing, we’ve added a scoop of our organic shatavari powder. This popular Ayurvedic herb offers a wealth of potential wellness benefits, from reducing menopause symptoms to supporting mental health. The best part? No latte art skills are required!

Vitality coconut and shatavari latte

<h3>A brief history of milkshakes</h3><p>Whether it’s a strawberry, chocolate, or pumpkin milkshake recipe, shakes are popular as both drinks and desserts. Rich, thick and creamy, the beverage is an American classic that now graces menus all around the world. But its original incarnation looked quite different.</p><p>The first use of the word ‘milkshake’ in print was in the 1880s. It referred to an alcoholic drink made with whiskey and eggs, a little like eggnog, that you shook by hand. Nothing like this pumpkin milkshake recipe! Child-friendly versions appeared at the beginning of the 20th century, made using milk, malted milk powder, and flavoured syrups. And then, in 1922, a Walgreens employee in Chicago named Ivar “Pop” Coulson had a flash of genius.</p><p>He added two scoops of vanilla ice cream to the company’s chocolate malted milk recipe, creating the modern milkshake. It was a huge hit thanks to its unique, velvety consistency. And after the invention of the electric blender, making a pumpkin pie milkshake or similar shake recipe became even easier. This cemented the drink’s position as a staple menu item across the US, and then the rest of the world.</p><p>Served in tall, frosted glasses and topped with dollops of whipped cream, even the image of a milkshake is iconic. But today, we’re perhaps more interested in making healthier versions of the drink. Which is where this pumpkin milkshake recipe comes in. We’ve packed it with wholesome foods that benefit your wellbeing – including our pumpkin seed protein powder, which we’ll discuss below. At the same time, it still has that gorgeously smooth texture and rich flavour you want in a shake. Don’t believe us? Let’s take a closer look at the ingredients.\</p><p><img src="https://erbology.health/storage/2024/Aug/4JOzQIUpAi.jpg"></p><h3>Making milkshakes the healthy way</h3><p>The base of this pumpkin milkshake recipe is, of course, pumpkin. A type of squash, pumpkin offers us a wealth of potential wellness benefits. For example, it’s bursting with vitamin A and beta-carotene. These nutrients help to support the immune system and enable us to fight infections more effectively. They protect our vision and the health of our eyes too, reducing the risk of conditions like cataracts.(1) The fact that pumpkin contains lutein and zeaxanthin further bolsters this, as these carotenoids also promote eye health. As a bonus, these nutrients are great for looking after your skin as well. And because pumpkin is nutritionally rich but low in calories, it can assist with weight management.</p><p>Another ingredient that helps to give this pumpkin milkshake recipe its silky texture is banana. This fruit is high in potassium, which is good news for heart health. <a href="https://erbology.co/potassium-blood-pressure/" target="_blank">Potassium can lower blood pressure</a>, decreasing the risk of hypertension and cardiovascular disease.(2) What’s more, the mineral may help to support muscle contraction during exercise and lessen the chances of cramping.(3) The inclusion of banana therefore makes this pumpkin milkshake recipe a particularly prudent choice before going to the gym.</p><p>And then there’s the oat milk. Using this in your pumpkin milkshake recipe could boost your intake of B vitamins if you choose a fortified version. That’s especially useful if you’re looking for <a href="https://erbology.co/vegan-foods-vitamin-b12/" target="_blank">vegan sources of vitamin B12</a>. In addition, oat milk is rich in a type of fibre called beta glucan. This has numerous potential health benefits, including lowering cholesterol, supporting the immune system, and regulating blood sugar levels.</p><p>We trust this has convinced you that a pumpkin milkshake recipe can be wholesome! Now here’s how to create it.</p><p></p><h3>How to make this pumpkin milkshake recipe</h3><p>To begin, grab your blender – don’t worry, there’s no need to shake this pumpkin milkshake recipe by hand! Pop in half a cup of cooked pumpkin and half a cup of banana, then sprinkle the spices on top. We’ve recommended using an eighth of a teaspoon of both cinnamon and cloves. However, you can adjust these amounts to suit your tastes. We’ve got some more ideas on how to make this shake uniquely yours at the end of the post!</p><p>Next, add a teaspoon of coconut sugar. Again, feel free to use slightly more or less to alter the sweetness of the drink to your liking. If you don’t have coconut sugar to hand, brown sugar and agave nectar make excellent alternatives. After the sweetener, scoop two teaspoons of pumpkin seed protein powder into the mix. Now it’s time to add the liquid. Pour 400 ml of oat milk into your blender (or another plant-based milk, if you prefer). You can use a little less for a thicker pumpkin milkshake recipe, or a little more for a thinner consistency.</p><p>With all the ingredients added, you’re ready to blend them. Whizz the mixture until your pumpkin milkshake recipe has a silky-smooth texture and uniform golden colour. Then pour the drink into serving glasses, pop a straw in, and enjoy! Alternatively, you can put your shake in a reusable bottle and take it to the gym or out hiking. And if you’ve made a big batch, you could always store some in the fridge for later. Although, when it tastes this good, it might not last long!</p><h3>Carefully curated seasonings</h3><p>We’re huge fans of ingredients that serve more than one purpose. And the seasonings in this pumpkin milkshake recipe are a prime example of that. The first reason we’ve used cinnamon and cloves in this drink is to take the flavour to the next level. In fact, it almost makes it more of a pumpkin pie milkshake recipe. But that’s not all. These tasty, warming spices also add a sprinkling of extra wellness benefits to your glass.</p><p>Take cinnamon. Studies suggest this ingredient can lower blood sugar levels by improving our sensitivity to insulin and mimicking its effects.(4) What’s more, the spice may support heart health by reducing blood pressure and levels of cholesterol and triglycerides.(5) It also possesses potent antioxidant and anti-inflammatory properties, helping to <a href="https://erbology.co/anti-inflammatory-diet/" target="_blank">tackle chronic inflammation</a> and oxidative stress. Experts have linked both of these to several harmful conditions, making this a key benefit. Excitingly, cinnamon might even have beneficial effects on neurodegenerative diseases such as Alzheimer’s and Parkinson’s.(6) However, further investigation is necessary to clarify this.</p><p>Moving on to cloves, research indicates that these have antimicrobial properties. That explains why you sometimes see them used as an ingredient in toothpaste. The spice is also high in manganese. This is a trace mineral that assists with many processes in the body, from building bones to clotting blood. And like cinnamon, cloves are <a href="https://erbology.co/what-antioxidants-do/" target="_blank">rich in antioxidants</a> too, protecting our cells from damage caused by free radicals. All of which means there are several good reasons for adding these spices to your pumpkin milkshake recipe!</p><h3>How pumpkin seeds boost your health</h3><p>One form of pumpkin simply isn’t enough – so we’ve included two in this pumpkin milkshake recipe! And because we make our pumpkin protein powder from the seeds, it has a different nutritional profile to cooked pumpkin. What does that mean for you? Extra health benefits! We've got a detailed article on <a href="https://erbology.co/pumpkin-seeds-benefits/" target="_blank">how pumpkin seeds support wellbeing</a>, but here’s a quick overview.</p><p>Pumpkin seeds are rich in several minerals – including magnesium, zinc, and iron – which play vital roles in keeping us healthy. For example, magnesium aids muscle and nerve function, while zinc supports the immune system. And iron is necessary for making haemoglobin, a protein in red blood cells that carries oxygen around the body.</p><p>Pumpkin seeds are also bursting with protein, and contain all nine essential amino acids.(7) Protein is important for everything from bone health to muscle growth and repair. That makes this a key benefit of using the powder in your pumpkin milkshake recipe. As if that weren’t enough, these seeds are additionally high in heart-friendly unsaturated fats like alpha-linolenic acid (ALA).</p><p>One especially interesting advantage of consuming pumpkin seeds is that they could have a positive influence on your sleep. This is thanks to the amino acid tryptophan, which research suggests can help to improve the quality of your slumber.(8) We find that to be an excellent excuse for making this pumpkin milkshake recipe for dessert!</p><p>Pumpkin seeds are also high in fibre, which nourishes the good bacteria in your gut. This aids wellbeing in a surprisingly wide variety of ways, from supporting immunity to promoting brain health. Finally, pumpkin seeds have some specific benefits for men’s wellness, such as enhancing prostate health and male fertility.(9)</p><p><img src="https://erbology.health/storage/2024/Aug/cTtWz42YLQ.jpg"></p><h3>Introducing our pumpkin seed protein powder</h3><p>Quality is crucial when it comes to getting the maximum benefits from the seed powder in this pumpkin milkshake recipe. That’s why we source ours from organic farms in Styria, Austria – a region renowned for producing the best pumpkin seeds. People have been cultivating pumpkins here for generations, refining and perfecting their techniques over centuries.</p><p>After harvesting, they gently roast and then cold-press the seeds to extract their precious oils. Then the remaining seed cake is ground into a fine powder in small batches. This method preserves the protein and nutrient content of the seeds, as well as their natural flavour. All with minimal processing, no excessive heat, and no nasty chemicals.</p><p>What’s more, we don’t sneak in any unwanted additives like artificial colourings, flavourings, or emulsifiers. The powder you receive from us is 100% pure pumpkin seed. We ship it to you in environmentally friendly amber glass jars to keep it fresh without using preservatives. We’d love it if you could recycle them once they’re empty to help us minimise our impact on the planet.</p><p>Our pumpkin seed protein powder has a mildly nutty flavour with earthy undertones, making it a versatile ingredient. As well as this pumpkin milkshake recipe, you could mix a spoonful into other shakes or your favourite smoothies. It’s also a fantastic, mineral-rich addition to meals like soups, stews, pasta dishes, and risottos. You can use it in pesto and sauces, or even when baking treats like muffins and energy bars.</p><p>Adding the ingredient to your diet could be an effective way to support muscle growth and repair in a healthy way. So feel free to do some culinary experimentation with it!</p><h3>Customising your pumpkin milkshake</h3><p>There’s more than one way to whip up this pumpkin milkshake recipe, and we encourage you to customise yours! For instance, to make the drink extra refreshing on hot days, try popping some ice in the blender. Freezing the banana before making your shake is also a good tip. Alternatively, hark back to the original milkshake recipes by adding a scoop of vegan vanilla ice cream to the mix!</p><p>Speaking of extra ingredients, you might like to consider a garnish or two for your pumpkin milkshake recipe. As an example, you could give the drink a little crunch by sprinkling some whole pumpkin seeds on top. Or go decadent with a swirl of whipped coconut cream! A pinch of cocoa powder can also bring a delicious hint of chocolate to your glass.</p><p>Then there’s the option of switching up the flavour profile. To make it more of a pumpkin pie shake recipe, you could add a small amount of ginger, nutmeg, and allspice. Another idea is to pop in a drop of vanilla extract, or use vanilla-flavoured plant-based milk. Fancy a <a href="https://erbology.co/recipes/pumpkin-spice-latte/" target="_blank">pumpkin spiced latte</a> milkshake? Simply pour a cold shot of espresso into your blender to give the drink a hit of caffeine. Using a touch less milk will ensure your shake retains its creamy consistency.</p><p>Whichever way you make it, this pumpkin milkshake recipe is sure to become a deliciously satisfying favourite in your repertoire!</p>

A brief history of milkshakesWhether it’s a strawberry, chocolate, or pumpkin milkshake recipe, shak ...

Muscle health + Zinc

Organic Pumpkin Seed Protein Powder

Creamy Pumpkin Shake Recipe - Erbology

Rich and wholesome, this pumpkin milkshake recipe is a delicious and satisfying afternoon treat. We’ve warmly spiced the drink with cinnamon and cloves, plus it contains banana and pumpkin for an extra creamy texture. And with the addition of our organic pumpkin seed protein powder, it’s a fantastic choice before or after a workout. This functional food can be an effective way to support muscle growth and repair, as well as male wellbeing. It’s also rich in fibre, along with several key minerals to enhance your overall health.

Creamy pumpkin shake

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Almond M*lk Base + Raw Cacao Powder

Indulge & Nourish Bundle

For chocolate lovers

Organic Raw Cacao Powder

90g (18 servings)

Calcium + Magnesium

Organic Almond M*lk Base

On the outside, this dish looks like a normal – if petite – chocolate cake. But then you dig your spoon in, and a warm, gooey, chocolatey centre flows out onto the plate. When it comes to rich, decadent, and impressive desserts to serve at a dinner party, the lava cake reigns supreme. Here, we’re showing you how to whip up a plant-based version of this classic treat. And we’re using raw cacao powder and almond milk powder to make this vegan lava cake recipe even more wholesome. Not sure about you, but our mouths are watering already!

Lava cake

Squalene + Vitamin E

Organic Amaranth Seed Oil

50ml

100ml

Immunity + Skin

Organic Baobab Powder

90g (45 servings)

Collagen support + Healthy heart

Organic Bergamot Shots

60ml (Box of 12)

Immunity + Heart

Organic Black Garlic Extract

15ml

Simple to make, richly aromatic, and bursting with wholesome ingredients, this miso and black garlic sauce recipe is one of our favourites. It combines the balsamic sweetness of black garlic with miso’s deep umami taste to create a gorgeous depth of flavour. Plus, it could help to support everything from the immune system to gut and heart health. Whether drizzled over tofu, poured onto veggies, or served as a dip for noodles, we can’t get enough of it! Allow us to show you why you should come to the dark side…

Easy miso and black garlic sauce

Protein + Calcium

Organic Chia Seed Powder

Protein + Vitamin D

Organic Hemp Protein Powder

Are you getting bored of having the same old toast or cereal for breakfast every day? We hear you – and this berry, chia and hemp seed overnight oats recipe is here to save the morning. It’s bursting with nutritious ingredients, quick and easy to make, endlessly customisable, and keeps you feeling satiated until lunch. Plus, of course, it tastes absolutely amazing. You’ll wonder how you ever started your day differently!

Overnight oats with hemp and chia

Umami + Cheesy

Organic Nutritional Yeast

Looking for a snack that’s delicious, satisfying, and wholesome? This recipe has got you covered. Our raw popcorn cauliflower contains only wellness-boosting ingredients, but still tastes like a savoury treat. And we’ve given it a nutty, cheesy twist with the addition of nutritional yeast. This ingredient is rich in amino acids, fibre and B vitamins, bringing even greater health benefits to the dish. So, next time you’re having a movie night at home, give this a try instead of regular popcorn! We promise you’ll be glad you did.

Raw popcorn cauliflower recipe

Sophisticated sweetness is the name of the game with this delicious and refreshing caramel tahini shake. The sesame adds a decidedly grown-up twist to a normally youthful drink, while the frozen banana keeps things cool. Plus, we’ve enhanced the milkshake’s nutritional profile with the addition of our W40+ powder. This is a blend of potent plants that we’ve specifically chosen because of their potential to support women’s wellbeing. From ashwagandha and nettle leaf to shatavari and sea buckthorn, each brings valuable benefits to the recipe.

Caramel tahini shake (using coconut sugar)

Start your day with a healthy dose of green vegetables! Our cucumber smoothie recipe is light, refreshing and full of healthy nutrients.

Spinach cucumber apple smoothie