<p><strong>Name:</strong> Charl Ackerman<br><strong>From: </strong>Cape Town&nbsp;<strong>Based in:</strong> London<br><strong>Occupation:</strong> Founder of The Barbery<br><strong>Erbology partner</strong> since 2018</p><p><strong>Instagram:</strong> <a href="https://www.instagram.com/thebarberylondon/">@thebarberylondon</a></p><p>&nbsp;</p><p>“I am&nbsp;responsible for everything but cutting hair and shaving. So, I am&nbsp;present most of every day. I manage the barbers’ schedules and&nbsp;keep the&nbsp;salon tidy and&nbsp;clean.&nbsp;Whenever I can look after&nbsp;clients during their visit, I like to be available to share details of our concept and our products and refreshments. I really enjoy the interaction. Our desired client experience depends on the whole team. The barbers cut hair or shave (what they do best) but also help with other operational tasks. We are a good team, a family of sorts.</p><p>&nbsp;</p><p><a href="https://www.thebarberylondon.com"><img src="https://erbology.health/storage/images/2019/04/The_Barbery_UKD_383730_4_1-e1555419454479.jpg" alt=""></a></p>

<p>&nbsp;</p><p>I wake before 5.30am. Then, I either catch up on work or squeeze in a quick workout before cycling to arrive at The Barbery at least ninety minutes before opening time. I get the salon ready for the barbers and clients: cleaning, preparing hot towels, watering the plants, setting up the playlist for the day and ensuring products are ready for the first appointments, especially in the case of our prescriptive scalp treatments.</p><h3><a href="https://www.thebarberylondon.com"><img src="https://erbology.health/storage/images/2019/04/The_Barbery_UKD_383730_8-e1555401206378.jpg" alt=""></a></h3><p>&nbsp;</p><p>I take clients’ orders, have a catch-up with our regulars and make them tea myself. We serve these in Viva Scandinavia cups using a <a href="https://shopviva.com/collections/accessories/products/infusion-floating-tea-strainer?variant=54070166983"><strong>Floating Tea Strainer</strong></a> filled with freshly chopped fennel bulb, ginger root or mint leaves. Boiling water starts the infusion and I leave it for the client to remove from the glass when they are happy with the strength. I like giving clients the option of how strong they want their tea - we are all different. The tea can be sweetened with yummy Field Bean Honey or Zambian Forest Honey. I get them from <a href="https://thelondonhoneycompany.co.uk"><strong>The London Honey Co</strong></a>.</p><p>Every client gets an <a href="https://erbology.co/us/product-category/gluten-free-snacks/"><strong>Erbology Energy Ball</strong></a> and I often joke: “I know it is vegan but actually it is really tasty”. This is sometimes a good conversation starter and gives me an opportunity to share what The Barbery is all about.</p><p>&nbsp;</p><p><a href="https://erbology.co/us/product-category/gluten-free-snacks/"><img src="https://erbology.health/storage/images/2019/04/the-barbery-video-shoot-8013-e1555419756142.jpg" alt=""></a></p><p><a href="https://www.thebarberylondon.com"><img src="https://erbology.health/storage/images/2019/04/the-barbery-video-shoot-7471-e1555419722677.jpg" alt=""></a></p><p>&nbsp;</p><p>I love making a range of waters, too. I infuse water with fresh mint leaves and cucumber or add a few drops of <a href="https://erbology.co/us/shop/organic-rose-water-shots/"><strong>Erbology Pure Rose Water</strong></a>. It has a beautiful calming scent.</p><p>&nbsp;</p><p><a href="https://www.thebarberylondon.com"><img src="https://erbology.health/storage/images/2019/04/the-barbery-video-shoot-7906-e1555419512651.jpg" alt=""></a></p><p>&nbsp;</p><p>For our prescriptive scalp&nbsp;treatments (Dandruff and Soothing) I am hands-on as I am&nbsp;especially passionate&nbsp;about this part of our&nbsp;offering, partly because I suffer from an itchy red scalp from time to time.</p><h3><a href="https://www.thebarberylondon.com"><img src="https://erbology.health/storage/images/2019/04/the-barbery-promo-1583-e1555419654813.jpg" alt=""></a></h3><p>&nbsp;</p><p>On relatively quiet days (during school holidays or around Bank&nbsp;Holidays, for example)&nbsp;and with the permission from the team I nip to a&nbsp;yoga or&nbsp;pilates class, usually&nbsp;early afternoon.</p><p>By the time I get home after closing The Barbery there is&nbsp;little free&nbsp;time to&nbsp;spend with my&nbsp;husband, but we&nbsp;make the most of it with an effort to have dinner&nbsp;together. I struggle to get six hours of sleep but I&nbsp;try.&nbsp;Sundays are my resting days, often turning off my mobile. I make sure I do as little as&nbsp;possible…but do so outdoors&nbsp;whenever I can."</p>

Name: Charl AckermanFrom: Cape Town&nbsp;Based in: LondonOccupation: Founder of The BarberyErbology ...

"I love making a range of waters, too. I infuse water with fresh mint leaves and cucumber or add a few drops of Erbology Pure Rose Water. It has a beautiful calming scent."

A Different Experience at The Barbery, London - Erbology

Charl Ackerman, the founder of The Barbery in London, creates a unique barbering experience, focusing on sustainability and wholesome haircare through quality of ingredients.

Making a difference at the barber's

<h3>#EatBetterTogether</h3><p>The world looks a little different these days, but we are all in this together. For us, food and wholesome living is the best symbol of sharing and love.</p><p>We might not be cooking and eating with others in the usual way, but that doesn't mean we can't cook up a storm to nourish ourselves and our loved ones. So, whether you're crafting new recipes for your household, or hosting dinner parties on Zoom, let food and creating wonderful dishes support you through this difficult moment.</p><p>We can come out better and stronger. The world can come out better and stronger. Nourishing ourselves and the world with whole foods is essential now more than ever, so let's commit to #EatBetterTogether and take care of ourselves through our cooking.</p>

<h3>The Erbology Challenge</h3><p>We would love to know the plant-based healthy lockdown recipes you are dreaming up and creating at home.</p><ol><li>Show us a picture or video of your dish. No meat or dairy please!</li><li>Show us yourself / your profile image or video.</li><li>Write down your original recipe and a note about how this dish is helping you through lockdown and why it makes you feel good.</li><li>Submit to <strong>hello@erbology.co</strong>.</li></ol><p>Every week, we choose a recipe to share in our Editorial and on our social media channels. The recipe creator will get a free box of our <a href="https://erbology.co/us/product-category/personalized/"><strong>Erbology Personal Crackers</strong></a>.</p><p>By submitting your content to us you agree to share it on the Erbology website, social media, and newsletter.</p><p><i>Image courtesy of Cee Fee Dunn </i><a href="https://www.instagram.com/naturalborncavewoman/?hl=en"><i>@naturalborncavewoman</i></a></p><h3>Here are a few of our community's recipes to inspire you!</h3><h3>Suze's chocolate-coated caramels with sea buckthorn recipe</h3><p><strong>Name:</strong> Suze<br><strong>From: </strong>London<br><strong>Occupation:</strong> Chef and Founder of Gourmet Glow<br><strong>Erbology customer</strong> since 2015</p><p><strong>Instagram:</strong> <a href="https://www.instagram.com/gourmetglow/">@gourmetglow</a></p><p><img src="https://erbology.health/storage/images/2020/04/Suze-Profile-Picture-250x300.jpg"></p><p>Suze is a private chef and the founder of Gourmet Glow. She is currently working on publishing ebooks of her recipes. For the Erbology challenge, Suze is making a delicious dessert. Discover her tempered chocolate shells encasing a rich chocolate caramel, spiked with the sharp tang of sea buckthorn.</p><h3>Ingredients</h3><p><strong>Shells</strong></p><ul><li>300g milk/ dark chocolate, chopped</li><li>100g white chocolate, chopped</li></ul><p><strong>Caramel</strong></p><ul><li>300g milk/ dark chocolate, chopped</li><li>200g caster sugar</li><li>50g butter</li><li>300ml double cream</li><li>1 tbsp sea buckthorn powder</li><li>Dried sea buckthorn berries, a few (optional)</li></ul><h3>Method</h3><ol><li>Melt white chocolate in a bain-marie and use to flick over chocolate moulds of your choice. Pop into the fridge to set while you get on with the next stage</li><li>In another bowl, melt the milk or dark chocolate for the shells. Pour this all over the white chocolate pattern and tip out the excess into a bowl for later, leaving a shell coating (I tempered my chocolate for a glossy finish but this is optional)</li><li>Leave these to set while you make the filling</li><li>Put the sugar and 3 tbsp water in a pan and stir to dissolve, being careful not to get any sugar crystals on the sides, if you do, brush with a wet pastry brush. Heat gently until all the sugar has dissolved then increase the heat</li><li>Bubble without stirring until the caramel is the colour of a rusty penny. Add the butter and cream, stand back as it will bubble and spit. Reduce the heat to low and stir. The caramel will harden but it will become glossy</li><li>Remove from the heat and stir in the chocolate to melt. Once melted, stir in the sea buckthorn powder and set aside to cool a little</li><li>Once cooled for about 20 minutes, pop dried sea buckthorn berry in the base of each shell. Pipe or spoon in the caramel and smooth over</li><li>Re-melt the reserved chocolate for the shells and smooth over the top of the caramel to encase it</li><li>Set the chocolates aside somewhere cool to set overnight (preferably not the fridge as the chocolate will bloom)</li><li>Turn out and enjoy!</li></ol><p><img src="https://erbology.health/storage/images/2020/04/Suze-Sea-Buckthorn-Chocolate-Caramels-300x210.jpg"></p><h3>Ana's garlicky green beans with chilli, leeks and lemon zest recipe</h3><p><strong>Name:</strong> Ana<br><strong>From: </strong>Romania<br><strong>Occupation:</strong> Certified Plant-based Chef<br><strong>Erbology customer</strong> since 2016</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/herbs_and_roots/"><strong>@</strong>herbs_and_roots</a></p><p><img src="https://erbology.health/storage/images/2020/04/ana-rusu-2-300x200.jpg"></p><p>Ana is a certified plant-based chef who loves food styling and photography. She created this comforting dish of flavourful greens, which can be eaten as a side or a main meal. Ana likes to add a generous portion of quinoa or brown rice if she feels like something more substantial.</p><p>This garlicky green bean recipe is one of her favourite lunches, especially in spring when the farmer's market is full of tender and crisp green beans. "It's so satisfying and nourishing," she says, "and the 'cheese' flavour goes perfectly in this dish!"</p><h3>Ingredients</h3><ul><li>2 1/2 cups frozen or fresh green beans, washed and trimmed</li><li>1/2 shallot, sliced</li><li>1 tbsp olive oil</li><li>2-3 minced garlic cloves</li><li>1 tbsp sliced leeks</li><li>salt, pepper and chilli flakes</li><li>1-2 tbsp fresh lemon juice</li><li>lemon zest from 1 lemon</li><li>*2 tbsp vegan grated cheese or you can substitute with 1 tbsp nutritional yeast</li></ul><h3>Method</h3><ol><li>Heat olive oil in a skillet over medium heat. Add shallot and cook until soft.</li><li>Add green beans, salt and chilli and cook until desired tenderness is reached, 10 to 15 minutes.</li><li>When ready, add the minced garlic, lemon juice and lemon zest and give it a good stir.</li><li>Add freshly ground black pepper and sprinkle with vegan grated cheese or nutritional yeast and thinly sliced leeks.</li></ol><p>Tips: you can customise this recipe by adding spices like turmeric or smoked paprika as well as tahini or any fresh herbs you like.</p><p><img src="https://erbology.health/storage/images/2020/04/Ana-Erbology-Challenge-300x200.jpg"></p><h3>Hannah's grilled pineapple, samphire, nasturtium and sea buckthorn starter recipe</h3><p><strong>Name:</strong> Hannah<br><strong>From: </strong>London<br><strong>Occupation:</strong> Nutrition and Naturopathy Student<br><strong>Erbology customer</strong> since 2020</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/root_to_stem/"><strong>@</strong></a>root_to_stem</p><p><img src="https://erbology.co/us/us/wp-content/uploads/sites/4/2020/05/IMG_5068.jpg"></p><p>Hannah is a nutrition and naturopathy student. She has created a delicious and healthy starter for the Erbology Community.</p><p>She says, “Making this dish was a little bit of an escape for me. Spending time in my garden, looking at the ingredients available and then tasting and putting it all together allowed me to find some time for myself in my busy family environment.</p><p>"You don’t need to have a sprawling garden to appreciate homegrown edibles, even a few small pots on a windowsill provide delicious offerings. I love the peppery taste of my nasturtiums alongside the sweetness of pineapple, the tang of the <a href="https://erbology.co/us/shop/organic-sea-buckthorn-powder/">Erbology sea buckthorn</a> and the saltiness of the samphire. It’s packed full of vitamins, minerals, healthy fats and health-supporting antioxidants. Sea buckthorn and nasturtiums are also high in lutein and zeaxanthin, which are important for eye health".</p><h3>Ingredients</h3><ul><li>3-4 slices of pineapple</li><li>5-6 young nasturtium leaves</li><li>samphire</li><li>edible flowers</li><li>1 tbsp of raw sea buckthorn powder</li><li>3-4 basil leaves (optional)</li></ul><h3>Method</h3><ol><li>Grill or fry 3-4 thinly cut slices of pineapple about 3 inches long and 1.5 inches wide for 2-3 minutes per side.</li><li>Lightly cook the samphire for 2 minutes.</li><li>Plate them up and scatter 5-6 young nasturtium leaves and 1-2 flowers with petals pulled apart.</li><li>Add 3-4 basil leaves (optional) and sprinkle with 1tbsp of raw sea buckthorn powder.</li><li>Drizzle with oil of your choice and enjoy!</li></ol><p><img src="https://erbology.co/us/us/wp-content/uploads/sites/4/2020/05/31185601-F3AA-4816-874E-902000ABEB3D-1024x1019.jpg"></p><h3>Marilyn's Asian-style quinoa salad recipe</h3><p><strong>Name:</strong> Marilyn Martinez<br><strong>From:</strong> Peru<br><strong>Occupation:</strong> Circular Economy Professional<br><strong>Erbology customer</strong> since 2016</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/marilyn.mtz/?hl=en">@marilyn.mtz</a></p><p><img src="https://erbology.health/storage/images/2020/04/unnamed-809x1024.jpg"></p><p>Marilyn works in the circular economy. She largely follows a plant based diet and since the lockdown has been creating easy to make meals with seasonal ingredients.</p><p>Being Peruvian, quinoa and avocado are Marilyn's ‘go-to’s. Her quinoa salad can be served as a healthy and nourishing main dish or a side.</p><p>The recipe is plant-based, high in protein and contains no gluten, nuts or dairy. Plus, it is very refreshing, easy to make, stores well and can be made very speedily if you cook the edamame beans and quinoa in advance. If you're not following a vegan diet, this dish makes a lovely accompaniment to salmon.</p><h3>Ingredients</h3><p><strong>Salad</strong></p><ul><li>1 cup of cooked quinoa</li><li>Half a cucumber</li><li>1 mango</li><li>1 avocado</li><li>3/4 cup of edamame beans</li><li>2 pak choi</li><li>Sesame seeds *optional</li></ul><p><strong>Dressing</strong></p><ul><li>2 cloves of garlic, crushed</li><li>1 inch of ginger, minced</li><li>juice of 1 lemon</li><li>2 tbs of tamari (or soy sauce)</li><li>1 tbs of sesame oil</li><li>Salt &amp; pepper to taste</li></ul><h3>Method</h3><p><strong>To cook the quinoa</strong></p><ol><li>Pre-soak the quinoa in water for 6-8 hours. I leave it overnight in a bowl.</li><li>Then, rinse well and put in a pan. The ratio is 1 part quinoa, 2 parts water. So for instance, 1 cup of quinoa and 2 of water. Bring to boil until all the water is absorbed. Optional: Add a tablespoon of apple cider vinegar at the end.</li><li>You can keep this in an air tight container in the fridge (lasts about a week). It's also suitable for freezing.</li></ol><p><strong>To cook the salad</strong></p><ol><li>First wash, rinse and place the leaves of the pak choi in a baking dish.</li><li>Sprinkle with sesame seeds and a splash of tamari (or soy sauce) and sesame oil.</li><li>Bake the pak choi for 20 minutes at 180C.</li><li>In the meantime, boil the edamame beans until they float. Takes about 5-10 mins.</li><li>Chop the cucumber, avocado and mango. Mix with the cooked quinoa.</li><li>Add the cooked edamame beans.</li><li>Mix all of the dressing ingredients and add to the salad.</li><li>Serve with the pak choi. Should be nice and crispy!</li></ol><blockquote><p><img src="https://erbology.health/storage/images/2020/04/marilynmartinez-1024x1024.jpg"></p></blockquote>

#EatBetterTogetherThe world looks a little different these days, but we are all in this together. Fo ...

We can come out better and stronger. #EatBetterTogether #Erbology

Healthy Lockdown Recipes - #EatBetterTogether - Erbology

Join the Erbology Challenge! We're asking our community to share their best healthy lockdown recipes. #EatBetterTogether

The Erbology Challenge: Healthy Lockdown Recipes

<p><strong>Name:</strong> Ana Rusu<br><strong>From: </strong>Romania<br><strong>Occupation:</strong> Certified Plant-based Chef<br><strong>Erbology partner</strong> since 2016</p><p><strong>Instagram:</strong> <a href="https://www.instagram.com/herbs_and_roots/">@herbs_and_roots</a></p><p>&nbsp;</p><p>"I’m always drooling over&nbsp;my favourite Italian cookbooks... <a href="https://www.amazon.co.uk/Glorious-Vegetables-Italy-Domenica-Marchetti/dp/1452108862"><strong>The Glorious Vegetables of Italy</strong></a> by Domenica Marchetti&nbsp;and <a href="https://www.amazon.co.uk/Silver-Spoon-Cookery-Phaidon/dp/0714862452/ref=sr_1_1?adgrpid=54234113918&amp;gclid=EAIaIQobChMI--Xe3suO4gIVCxHTCh0EyAhiEAAYASAAEgJSO_D_BwE&amp;hvadid=259067724603&amp;hvdev=c&amp;hvlocphy=9045999&amp;hvnetw=g&amp;hvpos=1t1&amp;hvqmt=e&amp;hvrand=17572847620356667912&amp;hvtargid=kwd-331782279594&amp;hydadcr=24432_1816108&amp;keywords=the+silver+spoon+cookbook&amp;qid=1557409840&amp;s=gateway&amp;sr=8-1"><strong>The Silver Spoon Cookbook</strong></a> are two of my favourites.&nbsp;This last one is also called 'the bible of authentic Italian cooking' and even though it was first&nbsp;released in 1950 and became a bestseller over the last 60 years, it was translated in English&nbsp;only a decade ago.</p><h3><img src="https://erbology.health/storage/images/2019/05/IMG_0457-1024x683.jpg" alt="cookbook"></h3><h3>&nbsp;</h3><p>I am not sure if I am madly in love with Italian cooking or it is just because&nbsp;most of the flavours are so similar with what I grew up with in my grandma’s kitchen. All recipes&nbsp;in this cookbook are so well developed, using only fresh ingredients and simple techniques for&nbsp;great taste. I would say it's one of the best cookbooks out there.</p><p>I often check The Silver Spoon before I venture myself into the kitchen. Did I mention it has a huge veggie chapter in it? This revised edition is even better with new menus by celebrated Italian chefs like Massimo Bottura.</p>

<p>&nbsp;</p><p><a href="https://erbology.co/us/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0432-e1557409295937.jpg" alt="thick soups"></a></p><p><a href="https://erbology.co/us/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0057.jpg" alt="Greek Olive Crackers"></a></p><p>&nbsp;</p><p>If you like a good loaf of bread and enjoy baking, check out <a href="https://www.thekitchn.com/tartine-bread-by-chad-robertso-128142"><strong>Tartine Bread</strong></a> by Chad Robertson. The bakery, which carries the same name as the book, is located in the heart of San Francisco and has gained an international reputation for its excellent bread and other baked goods.</p><p>I love fermenting foods and&nbsp;<a href="https://www.wired.com/story/noma-guide-to-fermentation-book-review/"><strong>The Noma Guide To Fermentation</strong></a> by René Redzepi and David Zilber is another favourite of mine. Located in Copenhagen, Noma is often ranked as one of the best restaurants in the world. Their book, published last year, is a wonderful guide to turning fresh vegetables and fruits into delicious and healthy fermented foods.</p><h3><a href="https://erbology.co/us/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0033.jpg" alt="healthy snacking"></a></h3><p>&nbsp;</p><p>Finally, I would also like to mention the <a href="https://www.amazon.co.uk/Taste-Persia-Travels-Azerbaijan-Kurdistan-ebook/dp/B01BEGV624"><strong>Taste of Persia: A Cook’s Travels Through Armenia, Azerbaijan, Georgia, Iran, and Kurdistan</strong></a> cookbook by Naomi Duguid. I’ve recently discovered it and read it so fast.</p><p>I love how she describes the specific flavours and talks about many local ingredients as well as bits of history. I only have it in ebook format but I’ll definitely buy a hardcover as this one is a collectable.</p><p>When I do recipe research, I always snack. Working from home was always something I dreamed of. One good reason for that was to have more control over my bad habits of eating junk foods. When I thought everything would be easy peasy lemon squeezy, reality struck; I realised how&nbsp;organised and vigilant I had to be in order to keep a decent schedule.</p><p>Lunch breaks and healthy snacks need to be organised, too. That’s how I started making pre-packs of food. So, my workflow wouldn't be disturbed with long breaks spent cooking and cleaning.</p><p>Wholesome snacks are just the perfect answer. I kept stocking up on sweet and savoury healthy snacks. It is so good to open the drawer and find a pack of crackers exactly when inspiration levels are low and you want to call it a day - because being home, we can do that anytime, right?</p><p>&nbsp;</p><p><a href="https://erbology.co/us/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0118.jpg" alt="erbology crackers"></a></p><p>&nbsp;</p><p>These <a href="https://erbology.co/us/shop/organic-greek-olive-cracker-box-2/"><strong>Erbology Greek Olive Crackers</strong></a> are one of my staple snacks because they simply satisfy my cravings. They are bold and full of flavour, but they are healthy, too. Being raw, all the ingredients are energising, so it’s a win-win!"</p><p>&nbsp;</p><h3>Some of Ana's recipes inspired by Italian cuisine</h3><p>&nbsp;</p><p><a href="/recipes/vegan-risotto/"><img src="https://erbology.health/storage/images/2019/05/Almond-risotto_4-1024x683.jpg" alt="risotto"></a></p><p><a href="/recipes/vegan-risotto/">Spring greens risotto recipe with Sicilian almonds</a></p><p>&nbsp;</p><p><a href="/recipes/sweet-potato-gnocchi-walnut-sauce/"><img src="https://erbology.health/storage/images/2019/05/Walnut-gnocchi_2-1024x682.jpg" alt="walnut sauce"></a></p><p><a href="/recipes/sweet-potato-gnocchi-walnut-sauce/">Sweet potato gnocchi recipe with walnut sauce</a></p><p>&nbsp;</p><p><a href="/recipes/sicilian-salad-recipe/"><img src="https://erbology.health/storage/images/2020/04/Sicilian_salad_CRATC_3-1-1024x683.jpg" alt="Sicilian salad recipe"></a></p><p><a href="/recipes/sicilian-salad-recipe/">Sicilian salad recipe with Erbology Personalised Crackers</a></p>

Name: Ana RusuFrom: RomaniaOccupation: Certified Plant-based ChefErbology partner since 2016Instagra ...

"I am not sure if I am madly in love with Italian cooking or it is just because most of the flavours are so similar with what I grew up with in my grandma’s kitchen."

Chef Ana Rusu Shares Her Top 5 Plant-Based Cookbooks - Erbology

Inspired by her grandmother's cooking, Erbology's very own plant-based chef Ana Rusu likes to experiment within the traditional cuisines and make wholesome vegan recipes. Here, she shares some of her favourite cookbooks and what she snacks on when she does her research.

The top five cookbooks in my kitchen

<p><strong>Name:</strong> Cee Fee Dunn<br><strong>From: </strong>London<br><strong>Occupation:</strong> Personal Trainer and Coach<br><strong>Erbology customer</strong> since 2018</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/naturalborncavewoman/">@naturalborncavewoman</a>&nbsp;<strong>YouTube: </strong><a href="https://www.youtube.com/channel/UCS-nysiix4WVA02asg7NDZA/featured">Natural Born Cavewoman</a></p><p>&nbsp;</p><p>"Although Rocco will tell you that vegetables are disgusting, he has no problem swallowing down any of my vegan soups. He also loves fish, porridge with my summer berry chia jam, red lentil pasta and pesto, hummus and pickled beetroot (you’ll have to ask him about that concoction), pizza, and every toddler’s favourite spaghetti bolognese… with hidden vegetables of course. And, he is VERY partial to <a href="https://erbology.co/us/shop/organic-garam-masala-cracker-box/"><strong>Erbology Garam Masala Crackers</strong></a>.</p>

<h3><a href="https://erbology.co/us/shop/organic-garam-masala-seed-crackers/"><img src="https://erbology.health/storage/images/2018/03/Garam-masala-green-pea-dip-5.jpg" alt="garam masala crackers"></a></h3><p>&nbsp;</p><p>I’m very casual about food with my son. Feeding a baby is so much easier because they (or at least my boy did) will try anything. I spent the first part of his life feeding so much in the way of whole, unprocessed and varied foods. He would eat and try anything. Feeding a toddler however… that is a different ball game all together. I am fully stepping in to the stubborn toddler protests of “dats ‘sgusting” days.</p><p>Most of the time, I keep his food balanced. I always cook a large breakfast for him as well as a large dinner, but during the day we just give him snack foods. I am not in the least bit evangelical about food I give him outside of his balanced diet. If you can’t enjoy a slice of cake or a spot of ice-cream as a toddler then when can you?!”</p><p>&nbsp;</p><p>[embed]https://www.youtube.com/watch?v=8z7kbq4yYUg&amp;frags=pl%2Cwn[/embed]</p><p>&nbsp;</p><p>I love creating recipes. One of his absolute favourite breakfasts is my banana pancake recipe. It’s very challenging to make… Wait for it... Blend up two whole eggs and one banana and fry it in coconut oil. That’s it.</p><p>If you check out my <a href="https://www.instagram.com/naturalborncavewoman/"><strong>Instagram</strong></a> I have put together a selection to my 'Highlights' of things I feed Rocco.</p><p>My words fail me when I try to describe motherhood. It is simultaneously the most wonderful and enchanting, yet terrifying maze.&nbsp; I love that boy of mine. In all his two and a half years of infinite wisdom as he assures me he has, tantrums, defiance, giggles, squishy baby cheeks and all.</p><p><img src="https://erbology.health/storage/images/2019/04/Cee-Fee-Dunn.jpg" alt=""></p><p>I have been working very diligently on the recipe chapter of my eBook. I was trying out a vegan chocolate brownie concoction… He was desperate to have one… His little eyes watching everything I did. I relented and gave him a piece and he ran off giggling only to come back with it in his soggy little hands thirty seconds later and tell me “it's no good”. Then walked off around the corner repeating "yuk". Safe to say that recipe didn’t make the final cut."</p>

Name: Cee Fee DunnFrom: LondonOccupation: Personal Trainer and CoachErbology customer since 2018Inst ...

Toddler Feeding Tips - Cee Fee Dunn, Personal Trainer - Erbology

Cee Fee Dunn is a certified personal trainer with a young son. We catch up with Cee Fee about her best toddler feeding tips and how she convinces her son to eat healthily.

Toddler feeding tips

<p><strong>Name:</strong> Louise Stern<br><strong>From: </strong>California <strong>Lives in</strong> London<br><strong>Occupation:</strong> Writer<br><strong>Erbology customer</strong> since 2019</p><h3>Feeding body, soul... and toddler</h3><p>I often work from home as a writer on various commercial and creative projects. No matter what it is that I am trying to put together – sometimes it’s something strictly to feed my bank account, sometimes it’s completely for me, most often it’s somewhere in between - I&nbsp; so anticipate lunchtime.</p><p>There are days when I grab something from the fridge and eat in front of the computer. But, I try my best to put the laptop aside and go out into the not-quite-fresh-but-still-refreshing air of east London.</p><p>This has always been my way, but even more so now that I have a toddler. Now, work days are the only times I am able to cook and eat lunch on my own. She already likes to help me cook and she’s a good ol' eater, but mealtimes are slightly less meditative with her around! I sometimes cook and eat a quick supper after she’s in bed.</p>

<h3>What food means to me</h3><p>I grew up vegetarian in Northern California and ate a minimum of animal-based products, but started eating meat again after researching a novel in a Mayan village in Yucatan, Mexico.&nbsp;It didn’t exactly seem graceful to say to these people who grew or raised everything they ate and brought it from hand directly to mouth that I wouldn’t eat the beef they were generously offering to share. Now I really enjoy having meat once in a while, but my day-to-day eating is still plant-based.</p><p>For weekday working lunches, I usually put together a cold or warm salad if there are no leftovers from the previous evening. It tends to have some sort of protein, fresh herbs, seeds or nuts, dark green leaves, and be dressed with oil, lemon, sea salt, and freshly ground black pepper.</p><p>I used to cook as part of my job in the studio of the artist and filmmaker Sam Taylor-Johnson, and sometimes miss the mad rush of feeding the assorted crowds of glamorous people that she would always assemble around her table, but it’s nice and satisfying only worrying about my own palate now.</p><p>&nbsp;</p><p><img src="https://erbology.health/storage/images/2019/08/Louise-2--1024x715.jpg" alt=""></p><h3>Grocery shopping in Clapton</h3><p>Fortunately, I have such a lovely, friendly shop right across the road, <a href="https://www.instagram.com/worldfoodse5/?igshid=1lp8d9lhf7kxj"><strong>World Foods in Clapton</strong></a>. They do insist on giving my little girl sweets every time she’s in there, but I’m slowly bringing them round to fresh fruit instead. Her consumption of the occasional lolly or Kinder Egg is small price to pay for them entertaining her while I shop, as nearly everyone who works there relishes doing.</p><p>When I go there on my own, nobody minds my pinching, rubbing, and smelling. The produce is arranged so pleasingly but entirely without contrivance, with ever-captivating colours. On the rare days when I have no overt craving to satisfy and no recipe has caught my fancy and imagination, casting an eye over the assorted fruits and vegetables at World Foods will always do the trick.</p><p>&nbsp;</p><p><img src="https://erbology.health/storage/images/2019/08/Louise-3--300x200.jpg" alt=""></p><h3>Super salads</h3><p>In recent months, I’ve delighted in finishing my salads off by drizzling a luscious <a href="/product-category/oils/"><strong>Erbology cold-pressed oil</strong></a> over. The widely varied flavours across the Erbology palette are always full-bodied, distinctive, and surprising, the perfect adventurous garnish, and the bottle feels so good in my hand – substantial, but not imposing. My lunches have been much enhanced by them.</p><p>As I write this, it’s nearing noon. What shall it be today……</p><p>&nbsp;</p><p>Photo credits to&nbsp;Hedy Udkovich Stern</p>

Name: Louise SternFrom: California Lives in LondonOccupation: WriterErbology customer since 2019Feed ...

"Lunch with daylight streaming through the window is my favourite meal of the day."

Where to Do Your Grocery Shopping in Clapton - Erbology

Louise Stern is a writer, artist, and a mother to a toddler. She is the author of the novel Ismael and His Sisters. Discover a writer's day at work and some of her favourite meals.

Where to do your grocery shopping in Clapton?

<h2>About our walnut oil</h2><p>Elevate fresh pasta dishes and Mediterranean flavors out of the everyday with a drizzle of our deliciously toasty Walnut Oil.</p><p>Walnuts contain polyunsaturated fatty acids, which<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/">&nbsp;improve</a> cognitive function and your overall sense of wellbeing.†</p><p>They’re also a good source of ellagic acid, a polyphenol that <a href="https://pubmed.ncbi.nlm.nih.gov/20113347/">may help</a> protect your collagen and reduce inflammatory responses caused by UV-B rays.† So not only is it a delicious addition to your favorite dishes, there are plenty of walnut oil benefits for your skin, too.</p>

<ul><li><strong>Great for: </strong>Brain health and cognitive function†</li><li><strong>Nutrient profile:</strong> Rich in omega-3 fatty acids and free-radical-fighting ellagic acid†</li><li><strong>Flavor:</strong> Delicious, toasty and nutty</li><li><strong>Why Erbology?</strong> Sustainably sourced from Eastern Europe, our 100% organic raw walnuts are shelled to order to make sure they're as fresh as possible and cold-pressed in small batches to extract the oil&nbsp;</li><li><strong>Top tip:</strong> Drizzle over pasta dishes and soups for a nutty twist and omega-3 boost</li></ul>

Toasty walnut flavour

Cognitive health

Anti-inflammatory

Anti-ageing

p>Know exactly what you’re consuming and where it comes from. Unlike capsules that contain <strong>fillers</strong>, <strong>binding agents</strong> and casings often derived from animal origin, our walnut oil is pure and unrefined.Moreover, supplements usually provide just one nutrient, while natural ingredients contain <strong>many</strong> <strong>beneficial nutrients</strong> which work together to support your wellbeing.</p>

Why choose walnut oil over omega-3 supplements?

<ol>
	<li>Our organic walnuts are grown by small farmers in Eastern Europe.</li>
	<li>They’re hand-picked by our farmers, shelled and cold-pressed in small batches to extract their nourishing oil.</li>
	<li>We then pack the walnut oil into environmentally-friendly amber glass bottles.</li>
	<li>We ship it to you, to enjoy at home.</li>
</ol>

Sustainably sourced

Organic Walnut Oil - Cold-pressed and Nutrient-rich - Erbology

Brain Health

Organic Walnut Oil

WALNUT OIL BENEFITS

<h2>About our Organic Tkemali Crackers</h2><p>Tkemali is a traditional Georgian sauce made with sour plums, lemon, garlic and spices like coriander and cayenne pepper. It has a delicious, sweet and sour flavor and a hint of warming spice.</p><p>Our organic crackers are made with sprouted buckwheat, activated almonds and seeds, making them a rich source of phosphorus, magnesium, iron and potassium. These essential minerals help regulate nerve function, blood pressure and tissue repair.†</p><p>A healthier choice than traditional processed wheat snacks, our crackers also contain bio-active flavonoids and co-enzyme Q10, which helps deliver energy to your cells.†</p>

<ul><li><strong>Great for:</strong> A delicious gut-nourishing and gluten-free snack†</li><li><strong>Nutrient profile: </strong>High in fiber and a source of protein</li><li><strong>Rich in minerals</strong> such as magnesium, iron and phosphorus</li><li><strong>Rich in thiamine (vitamin B1)</strong> that helps to turn food into energy and support a healthy nervous system†</li><li><strong>Flavor: </strong>Crisp organic crackers blended with the unique, sweet and sour flavor of traditional Georgian plum sauce and beetroot</li><li><strong>Why Erbology?</strong> We hand-make our snacks in small batches using the finest plant-based ingredients</li><li><strong>Top tip: </strong>Delicious as a snack, accompaniment to salads and grilled vegetables, or paired with creamy plant-based yoghurt or cheese dips</li></ul>

Unique, sweet and sour flavour

Gut health

Rich in iron and B vitamins

Low GI

<ol>
	<li>Our buckwheat is grown in Eastern Europe. It is hand-picked by our farmers and shipped to us to turn into our delicious crackers.</li>
	<li>We sprout our buckwheat and activate the other nuts and seeds in our crackers to make their nutrients easier to digest.</li>
	<li>Then, we hand-make our crackers in small batches using a ‘raw’ process, which never exposes the ingredients to temperatures above 108ºF.</li>
	<li>We pack them into environmentally-friendly packaging and ship them to you, to enjoy at home.</li>
</ol>

Organic Crackers - Georgian Tkemali Plum Sauce Flavor - Erbology

Vitamin B1 + Phosphorus + Magnesium

Organic Tkemali Beetroot Snacks

<h2>About our Greek olive gluten-free crackers</h2><p>Inspired by the warmth of the Mediterranean sun and the incredible, flavorsome produce of the region, our raw, activated crackers will take you straight to the Italian riviera.</p><p>Crispy and light, they’re full of sprouted buckwheat, activated almonds and seeds. Our gluten-free crackers are naturally high in health-supporting nutrients like iron, magnesium and B vitamins.†</p><p>Thanks to their naturally prebiotic buckwheat and almond base, they're also nourishing for your gut bacteria and can contribute to good gut health.&nbsp;They're a healthier choice when compared to baked wheat crackers, which are often processed and low in nutrients.†&nbsp;</p><p>With their Italian flavor, our crackers are the perfect aperitif with a cool drink on a warm afternoon.</p>

<ul><li><strong>Great for:</strong> A gut-nourishing, delicious gluten-free snack†</li><li><strong>Nutrient profile: </strong>High in fiber and a source of protein</li><li><strong>Packed with minerals</strong> such as iron, phosphorus, potassium,&nbsp; magnesium, calcium and zinc</li><li><strong>Rich in thiamine (vitamin B1)</strong> that helps to turn food into energy and support a healthy nervous system†</li><li><strong>Flavor: </strong>Sun-drenched Mediterranean flavor with sun-dried tomato, black olive and a hint of coriander</li><li><strong>Why Erbology?</strong> Small batch, made with sprouted buckwheat, a natural prebiotic which nourishes your gut microbiome</li><li><strong>Top tip:</strong> Serve with roasted vegetables or dips for a delicious and healthy lunch</li></ul>

Intense, summery flavour

Source of iron and B vitamins

<ol>
	<li>Our buckwheat is grown in Eastern Europe. It is hand-picked by our farmers and shipped to us to turn into our delicious crackers.</li>
	<li>We sprout our buckwheat and activate the other nuts and seeds in our crackers to make their nutrients easier to digest.</li>
	<li>Then, we hand-make our crackers in small batches using a ‘raw’ process, which never exposes the ingredients to temperatures above 42ºC.</li>
	<li>We pack them into environmentally-friendly packaging and ship them to you, to enjoy at home.</li>
</ol>

Gluten-free Crackers - Organic Greek Olive Crackers - Erbology

Iron + Phosphorus + Magnesium

Organic Greek Olive Snacks

WHY WE LOVE OUR GLUTEN-FREE CRACKERS

Activated Charcoal Recipes

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<h3>Introducing medicinal mushrooms</h3><p>Before we talk about how to take mushrooms, let’s quickly recap what functional fungi are. <a href="https://erbology.co/us/medicinal-mushrooms-guide/">Medicinal mushrooms</a> are specific varieties of mushroom that offer impressive health benefits to those who consume them. To be clear, none of the fungi we’re talking about here have hallucinatory effects. This isn’t an article about how to take magic mushrooms!</p><p>Practitioners of traditional medicine systems have been harnessing the power of functional mushrooms for generations. And today, scientific research is finding persuasive evidence to back up their wellness-boosting reputation.</p><p>The best part is that it’s easy to incorporate functional fungi into your diet, as this article will show you. But first, it might be useful to discuss how they could benefit your wellbeing in more detail. After all, it’s important to know why you’re using them before you get into how to take mushrooms!</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-683x1024.png" alt=""></p><h3>Why take medicinal mushrooms?</h3><p>The simple answer to this question is that functional fungi can be a natural and effective way to support your health. And they do so in several ways.</p><p>First, medicinal mushrooms function as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. This means they enable the mind and body to cope with stress more effectively. That includes long-term and short-term stress, whether it’s physical or emotional. The idea is that they help you get back to a healthy equilibrium.</p><p>In addition, functional fungi are rich in a type of soluble fiber called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. These potent polysaccharides are bursting with potential health benefits. As prebiotics, they nourish the good bacteria in your gut and work to keep the bad bacteria in check.(1) This is more important than you might think, because the condition of your gut affects everything from immunity to brain health.</p><p>Speaking of immunity, this is another area in which medicinal mushrooms shine. The beta-glucans they contain are able to activate certain types of immune cells, such as macrophages and natural killer cells.(2) This could help you ward off diseases and infections more effectively.</p><p>As if that wasn’t enough, medicinal mushrooms also possess powerful anti-inflammatory and antioxidant properties. This is a key reason to know how to take mushrooms, because both chronic inflammation and oxidative stress can cause damage. Experts have linked them to numerous harmful health conditions, including diabetes, cancer, and heart disease.</p><p>And that’s not the only way that functional fungi may support the health of your heart. Studies suggest beta-glucans also work to improve cholesterol levels, thereby lowering the risk of cardiovascular disease.(3)</p><p>That covers the why, so let’s now turn to the question of how to take mushrooms.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/5D30716-1024x683.jpg" alt="hungarian mushroom soup ingredients"></p><h3>How to take mushrooms: which functional fungi to choose</h3><p>The first thing to consider when thinking about how to take mushrooms is which type you want to use. While they all share the benefits discussed above, each variety also has its own unique advantages. This is thanks to individual secondary metabolites they contain, like cordycepin in <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/">cordyceps</a> and erinacine A in <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">lion’s mane</a>.</p><p>We have separate articles dedicated to the benefits of each medicinal mushroom we offer, so we recommend checking those out. However, here’s a brief overview of their strengths:</p><ul><li>Agaricus blazei – supports cardiovascular health and protects cells from oxidative stress</li><li>Cordyceps – boosts athletic performance, increases endurance, raises VO2 max, reduces fatigue, and enhances post-exercise recovery</li><li>Lion’s mane – balances mood, supports focus, and enriches cognitive health</li><li>Reishi – supports the immune system, helps you relax, soothes anxiety, and improves the quality and duration of your sleep</li><li>Shiitake – increases energy, strengthens immunity, and enhances cardiovascular health</li><li>Turkey tail – supports a healthy gut microbiota and bolsters the digestive system</li><li>Chaga – fights free radical damage, improves blood sugar levels, and supports skin health</li></ul><p>Remember that you don’t have to stick to just one type of functional fungi. The only caveat is that you shouldn’t exceed the daily recommended dosage overall. So, for example, we recommend taking half a teaspoon of mushroom powder at a time, up to twice a day. It’s up to you if that’s two half-teaspoons of the same powder or different ones.</p><p>Ultimately, only you can decide which is the right medicinal fungus for you. Have a think about which potential benefits you’re most interested in, then pick the mushroom that best suits your needs.</p><p><a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/03/5D30793-1024x683.jpg" alt="how to take mushrooms"></a></p><h3>How to take mushrooms</h3><p>Once you’ve chosen your fungi, it’s time to address the key issue of this article: how to take mushrooms. While it's possible to source and consume fresh mushrooms, this can be tricky. Some species are difficult to get hold of, while others have a tough texture and bitter flavor.</p><p>If you do use fresh fungi, ensure you check the specifics of how long to cook them for. Some, like shiitake, are easy to work with. Others, like reishi, need to be cooked for longer to extract the nutrients.</p><p>Another option for how to take mushrooms is capsules. While these are convenient, it’s not always clear exactly what’s in them. If they don’t disclose the amount of active ingredients they contain, you can’t be sure of their potency. In addition, the capsules themselves often include gelatine or other animal-derived ingredients you may want to avoid. It’s therefore important to scrutinise the information about the capsules you’re considering. That way, you can be confident about what you’re putting into your body.</p><p>Personally, we think the best choice of how to take mushrooms is as a powder. Companies make these by drying the fungi and then finely grinding them. Powder is therefore both a more natural and versatile option than capsules, and an easier method than fresh fungi.</p><p>You can also go for a <a href="https://erbology.co/us/difference-mushrooms-extract-whole-mushroom/">dual extract mushroom powder</a>. These are made by using water and ethanol to draw out certain beneficial compounds, creating a more concentrated product. Both whole powders and extracts have their advantages, and you use them in the same way.</p><p>So, let’s look at how to take mushrooms in powder form. You’ve got plenty of options to choose from!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/when-take-lions-mane/"><strong>When to take lion’s mane￼</strong></a></li><li><a href="https://erbology.co/us/benefits-mushroom-coffee/"><strong>Benefits of mushroom coffee</strong></a></li></ul>

<h2><img src="https://erbology.co/wp-content/uploads/2023/03/5D30727-1024x683.jpg" alt="hungarian mushroom soup recipe"></h2><h3>How to take mushrooms as a powder</h3><p>Powder is a fabulous option for how to take mushrooms because it’s so versatile. This enables you to find the perfect technique to suit your needs and lifestyle. Here are some ideas:</p><p>If you want a traditional method of how to take mushrooms, you might like to try making <a href="https://erbology.co/us/mushroom-tea/">mushroom tea</a>. Simply stir half a teaspoon into hot – but not boiling – water and leave it to steep for a few minutes. The only downside to this is that some people find the taste a little earthy and bitter. However, you can counter that by adding lemon, ginger, agave nectar, and other delicious natural ingredients.</p><p>Alternatively, you could mix mushroom powder into coffee and take your morning cup of joe to the next level. Another of our favorites is to use fungi powder to make a decadent <a href="https://erbology.co/us/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. These might sound like strange combinations, but both cocoa and coffee complement the astringency of mushroom powder beautifully.</p><p>Perhaps unsurprisingly, functional fungi also work brilliantly in food recipes. The key thing to remember with this option for how to take mushrooms is that hot water draws out the powder’s nutrients. As such, dishes like soups, risottos, and stews are particularly effective choices for getting the most out of mushroom powder.</p><p>The earthy flavor of functional fungi goes well in a wide variety of meals, so feel free to experiment. However, if you want some inspiration, you might like to try our <a href="https://erbology.co/us/recipes/cream-of-broccoli-soup/">cream of broccoli soup with reishi</a> or <a href="https://erbology.co/us/recipes/chocolate-fudge-recipe/">chocolate fudge with cordyceps</a>. Trust us, they’re delicious!</p><p><a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31423-1024x683.jpg" alt="high quality reishi powder"></a></p><h3>How much mushrooms to take</h3><p>For most medicinal mushrooms, there is no standard accepted advice on how much to take. That’s why it’s important to follow the guidelines on the specific product you buy. Some might be more potent than others, which means the physical amount you need to take could vary.</p><p>When it comes to how to take mushrooms from our range, we recommend half a teaspoon of powder up to twice a day. This is a safe amount to consume, and sufficient for you to enjoy the health benefits of your chosen fungi.</p><h3>How long do mushrooms take to work?</h3><p>While functional fungi are quite potent, you shouldn’t expect results overnight. It makes no sense to ask ‘how long does it take mushrooms to kick in’ with these species. Instead, focus on how to take mushrooms consistently. Whichever method you choose, you will probably need to take functional fungi for a few weeks before the benefits appear. So be patient and let them do their thing!</p><p>If you want to get the most out of them, consistency is key when thinking about how to take mushrooms. However, we also recommend using them in cycles. For example, you could take a break for a fortnight after 6-8 weeks of taking functional fungi daily.</p><p>The principal reason for doing so is that these mushrooms are immunomodulatory. That means they can affect the functioning of the immune system, for instance by activating certain types of immune cells. Having a break helps you to avoid over-stimulating your immune system or developing a tolerance to the fungi.</p><h3>How to take mushrooms safely</h3><p>Using them in cycles is only one aspect of how to take mushrooms safely. Another key point to remember is that functional fungi might not be suitable for everyone. More specifically, you should not take them if you are pregnant or breastfeeding. Likewise, you should never give medicinal mushrooms to children. This is because there is currently not enough research to say whether functional fungi are safe for these groups.</p><p>If you have an existing health condition or are on any medication, speak to a doctor before using medicinal mushrooms. The reason for this is that functional fungi may interact with certain types of pharmaceutical drugs. For example, reishi might interfere with immunosuppressants and anticoagulants. Getting medical advice on how to take mushrooms can help you avoid any unwanted side effects.</p><p><img src="https://erbology.co/wp-content/uploads/2023/09/5D31637-1024x683.jpg" alt="curried pumpkin soup ingredients"></p><h3>How to take mushrooms: focus on quality</h3><p>As we mentioned above regarding functional fungi capsules, quality is key when thinking about how to take mushrooms. That’s because it has a direct impact on the results you get from using them. Which is why we always have quality at the forefront of our minds when creating our mushroom powders.</p><p>We work with expert mycologists, who combine 20+ years of experience with the latest research findings to cultivate our fungi. Our team grows our mushrooms on natural and organic substrates, under meticulously controlled conditions in Europe. We specially design these substrates to give the fungi all the nutrients they require. In turn, this means you get the maximum nutritional value from them.</p><p>The only exception to this is our <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">chaga</a>. Our growers wild-harvest this fungus in the forests of Finland, where it grows naturally. Whether they’re cultivated on substrates or harvested in the woods, we don’t use any chemicals on our mushrooms.</p><p>Once the fungi are mature, we carefully dry them and grind them into a fine powder. We never add filler ingredients, so what you get is 100% pure mushroom.</p><p>Perhaps the strongest indicator of quality in functional fungi is the level of bioactive compounds they contain. In line with this, we have all our mushrooms checked by an independent and accredited quality checker. We can therefore say with complete confidence that our powders are rich in beta-glucans and key secondary metabolites. In fact, they are among the most potent on the UK market. That’s why we’re proud to offer them as a convenient and effective option for how to take mushrooms!</p><h3>Final thoughts on how to take mushrooms</h3><p>We hope this article has shown you how many great options there are for how to take mushrooms. Whichever you choose, functional fungi are a wonderful way to support your wellbeing – so why not give them a try?</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/benefits-of-reishi-mushroom/"><strong>Benefits of reishi mushroom</strong></a></li><li><a href="https://erbology.co/us/mushroom-tea/"><strong>How to make mushroom tea</strong></a></li></ul>

Introducing medicinal mushroomsBefore we talk about how to take mushrooms, let’s quickly recap what ...

"Adding medicinal mushroom powder to your favourite hot drinks and dishes is a convenient and versatile way to harness the benefits of these fabulous fungi."

How to Take Mushrooms - Erbology

Functional fungi have a wealth of health-supporting properties to offer, but you need to know how to harness them. So in this article, we’re exploring how to take mushrooms to enhance your wellbeing. From traditional tea to decadent mushroom chocolate fudge, there’s an option to suit everyone. Which will you try first?

How to take mushrooms

<h3>What is mushroom coffee?</h3><p>If you’ve never heard of mushroom coffee before, the idea might sound a little strange. After all, we’re used to putting ingredients like chocolate, cinnamon, and agave nectar in our coffee, but not fungi! Yet the concept itself is nothing new.</p><p>Practitioners of traditional medicine have been consuming functional mushrooms in drinks for generations. Meanwhile, in Finland people used chaga mushrooms as a coffee substitute during World War II, when the real thing was in short supply.(1) And thanks to the many benefits of mushroom coffee, it’s now celebrated as a health-boosting beverage around the world.</p><p>So, what exactly is mushroom coffee? You might be visualizing a cross between coffee and mushroom soup, but don’t worry! The drink looks just like a normal cup of joe. The difference is that it’s made with ground medicinal mushrooms in addition to coffee beans.</p><p>Taste-wise, mushroom coffee is similar to regular coffee, but with more of a nutty, earthy flavor. The specifics will vary slightly depending on the type of fungi you use, because each has a unique flavor profile. Different functional fungi also have their own individual strengths when it comes to the potential health benefits of mushroom coffee.</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_recipe_4-1024x683.jpg" alt="how to make iced coffee"></p><h3>The health benefits of coffee</h3><p>Before we look at the benefits of mushroom coffee, it’s worth touching on the wellness-enhancing properties of coffee in general. Many of us consume it every morning to tackle fatigue, but coffee does more than prepare you for the day.</p><p>For instance, research links drinking coffee with a lower risk of type 2 diabetes, stroke, and heart disease.(2) The drink may even significantly reduce the chances of developing depression.(3) Coffee’s neuroprotective effects could also lessen the risk of cognitive decline and conditions like dementia.(4)</p><p>Interestingly, coffee might be beneficial for weight management too. This is because it can decrease body fat and enhance gut health.(5)</p><p>So, how could adding mushrooms to your coffee bring even greater health benefits? Let’s take a look.</p><h3>What are the benefits of mushroom coffee?</h3><p>For those unfamiliar with them, <a href="https://erbology.co/us/medicinal-mushrooms/">medicinal mushrooms</a> are specific species of fungi that have health-boosting properties beyond their nutritional value. And it’s because of these benefits that mushroom coffee is soaring in popularity. While each variety of fungi has its own advantages, there are numerous ones that they all share.</p><p>For example, one of the principal benefits of drinking mushroom coffee is the positive influence it can have on immunity. Functional fungi are rich in potent polysaccharides called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. These help to activate certain types of immune cells, including macrophages and natural killer cells.(6)</p><p>In addition, beta-glucans act as a prebiotic.(7) That means they nourish the good bacteria in your gut and enable them to flourish. This further supports immunity because much of the immune system is located in the gut. Moreover, the condition of the gut even affects our brain health. So another of the benefits of mushroom coffee is that it enhances our mental health and cognitive functions.</p><p>Medicinal mushrooms also possess anti-inflammatory properties. This is key because experts have linked chronic inflammation with a host of diseases, from arthritis and diabetes to cancer. On top of this, functional fungi can act as antioxidants. That means they protect your cells against the damage caused by free radicals. Research suggests that such oxidative stress may contribute to several harmful health conditions, as well as ageing.</p><p>Improved cardiovascular health could also be among the many benefits of drinking mushroom coffee. Beta-glucans can work to improve cholesterol levels, which in turn lowers the risk of heart disease.(8)</p><p>That’s a lot of excellent reasons to give mushroom coffee a try!</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_ingredients_2-1024x683.jpg" alt="the best iced coffee recipe"></p><h3>The benefits of mushroom coffee for mental health</h3><p>Excitingly, the health benefits of mushroom coffee go beyond our physical wellbeing. The drink may also be good for our mental health.</p><p>As touched on above, one reason for this is the positive effect functional fungi can have on gut health. The gut produces certain neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA), which influence our emotions.(9) Therefore, keeping it healthy could actually help to boost your mood.</p><p>However, that’s not all. Medicinal mushrooms also function as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. This means they enable your mind and body to cope with short and long-term stress more effectively. That includes emotional stress as well as physical stress. Both can have very detrimental effects on our wellbeing, making this one of the key benefits of mushroom coffee.</p><p>There are two types of fungi in particular that are advantageous for our mental health: reishi and lion’s mane. Starting with <a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/">reishi powder</a>, studies have shown that this mushroom could help to relieve feelings of both depression and anxiety.(10) Furthermore, reishi can improve the quality and duration of your sleep.(11) Good sleep is among the most important factors in boosting both our mental and physical wellbeing. As such, this is one of the central benefits of mushroom coffee made with reishi.</p><p>Moving on to <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">lion’s mane powder</a>, this fungus also has the potential to reduce feelings of anxiety and depression.(12) It contains bioactive compounds called hericenones and erinacines, which could boost dopamine levels and stimulate the growth of brain cells. Consequently, lion’s mane can additionally protect against memory loss, cognitive decline, and neurodegenerative conditions like Alzheimer’s disease.(13) All of which means lion’s mane is perfect if you want a mushroom coffee that helps to improve your focus.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/mushrooms-gut-health/"><strong>The best mushrooms for gut health￼</strong></a></li><li><a href="https://erbology.co/us/mushrooms-energy/"><strong>Four fantastic mushrooms for energy￼</strong></a></li></ul>

<h2><a href="https://erbology.co/us/shop/organic-agaricus-blazei-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_inside_3-1024x683.jpg" alt="agaricus blazei benefits"></a></h2><h3>Which mushrooms should I use in coffee?</h3><p>One of the great benefits of mushroom coffee is that you can tailor it to suit your needs by choosing which fungi you make it with. We’ve already discussed the advantages of reishi and lion’s mane, but these are far from the only two options.</p><p>For example, if you’re hoping to bolster your digestive system, <a href="https://erbology.co/us/shop/organic-turkey-tail-mushroom-powder/">turkey tail powder</a> is ideal. Studies show it can increase levels of good bacteria such as <i>Lactobacillus</i>, while simultaneously lowering levels of harmful bacteria.(14) This is thanks to a bioactive component called polysaccharopeptide, or PSP, which exerts a positive influence on the gut microbiome.</p><p>Conversely, those who would like to enhance their endurance and athletic performance should consider <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/">cordyceps powder</a>. Research suggests the fungi can improve the way the body uses oxygen, plus help to raise your VO2 max.(15) Cordyceps could increase the production of adenosine triphosphate, or ATP, which helps get energy to your muscles. It may also make the body more efficient at clearing lactate from cells, reducing the risk of lactate acidosis.(16)</p><p><a href="https://erbology.co/us/shop/organic-shiitake-mushroom-powder/">Shiitake powder</a> is another good choice if energy is among the benefits of mushroom coffee you’re most interested in. This is because it’s rich in B vitamins, which help make red blood cells and generate energy from food. Meanwhile, <a href="https://erbology.co/us/shop/organic-agaricus-blazei-mushroom-powder/">agaricus blazei powder</a> may work to lower blood pressure and cholesterol levels, enhancing your cardiovascular health.</p><p>Alternatively, you can go back to mushroom coffee’s Finnish roots and make the drink with <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">chaga powder</a>. This could help to improve blood sugar levels and might additionally have benefits for skin health. The latter is thanks to chaga’s anti-inflammatory and antioxidant properties, plus its ability to stimulate the production of collagen.</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-683x1024.png" alt=""></p><h3>Does mushroom coffee contain caffeine?</h3><p>One of the purported benefits of mushroom coffee is that it has less caffeine than regular coffee. However, this entirely depends on how you make the drink. If you simply add fungi powder to a normal cup of coffee, the caffeine levels are the same. Whereas if you substitute some of the ground coffee for the mushroom powder, the caffeine levels are correspondingly lower.</p><p>It’s worth noting that it is not necessarily a bad thing that mushroom coffee contains <a href="https://erbology.co/us/caffeine-bad-you/">caffeine</a>. Plenty of studies have found the stimulant has beneficial effects. For example, it can improve alertness, reaction time, and memory, plus boost your metabolism.</p><p>However, there are those who find caffeine makes them jittery or reduces the quality of their sleep. If that sounds like you, try using the latter method for making mushroom coffee. Then you’ll be able to avoid these negative side effects.</p><h3>How do you make mushroom coffee?</h3><p>Once you’ve chosen which fungi to use, the next step is to make your mushroom coffee. So, how do we do that? It’s honestly really simple. All you need to do is stir half a teaspoon of mushroom powder into your normal coffee. That’s it!</p><p>The reason this works is that hot water helps to draw out the nutrients within the fungi powder. And you can mix it into black coffee, lattes, mochas, or any other style you prefer. However, what truly enables you to enjoy the benefits of mushroom coffee is the quality of the powder you use.</p><p>That’s why we work with expert mycologists to produce all our functional fungi products. They combine over 20 years of experience with the latest scientific research findings to ensure our powders are top quality.</p><p>We cultivate our mushrooms under meticulously controlled conditions in Europe. Our team grows them on natural and organic substrates specially designed to give them all the nutrients they require. The only exception is our chaga, which we wild harvest in the forests of Finland, where it grows naturally.</p><p>Once they’re mature, we carefully dry the fungi and then grind them into a fine powder. There are no additives or filler ingredients, so what you get is 100% pure mushroom. To minimize our impact on the environment, we ship our powder out to you in environmentally friendly amber glass jars. Please reuse or recycle them once they’re empty!</p><p>We also have all our fungi checked by an independent and accredited quality tester. We can therefore say with confidence that they’re rich in beta-glucans and key secondary metabolites. So, rest assured that you’ll be getting the maximum benefits of mushroom coffee if you make it with our powders!</p><h3>Enjoying the benefits of mushroom coffee safely</h3><p>Experts widely agree that mushroom coffee is perfectly safe to consume. However, if you are pregnant or breastfeeding then it’s best not to take functional fungi – whether in coffee or not. Likewise, you shouldn’t give medicinal mushrooms (or coffee) to children. This is simply because there hasn’t yet been sufficient research to say if functional fungi are safe for these groups.</p><p>In addition, you should consult a doctor before drinking mushroom coffee if you have an existing health condition. The same goes if you are on any medication. The reason for this is that some functional fungi may interact with certain types of pharmaceutical drugs. Getting medical advice will help you avoid any unwanted side effects. And, of course, if you’re allergic to mushrooms then it’s best not to put them in your coffee!</p><p>You also need to ensure that you don’t exceed the recommended daily dosage of medicinal mushrooms. As a guide, we suggest taking half a teaspoon at a time, up to twice a day. So if you drink more than two coffees a day, don’t add fungi powder every time. Putting it in a couple of cups will be enough to get the benefits of mushroom coffee.</p><p>In line with this, it’s preferable to take functional fungi in cycles. That means having a break for a few weeks after 6-8 weeks of using medicinal mushrooms. This is because they can affect the functioning of your immune cells. Giving yourself a break ensures that you won’t build up a tolerance to them or over-stimulate your immune system.</p><h3>Final thoughts on the benefits of mushroom coffee</h3><p>Adding functional fungi to your morning coffee can be a fantastic way to enhance its health-boosting powers. There are plenty of potential benefits of mushroom coffee, enabling you to pick the most appropriate powder for your needs. And you don’t have to stick to just one – feel free to vary the fungi you use day by day. Either way, we’re sure that mushroom coffee will soon go from a strange-sounding concept to one of your favorite drinks!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/mushrooms-anxiety-depression/"><strong>Best mushrooms for anxiety and depression</strong></a></li><li><a href="https://erbology.co/us/agaricus-blazei-benefits-uses-side-effects/"><strong>Agaricus blazei: benefits, uses and side effects￼</strong></a></li></ul>

What is mushroom coffee?If you’ve never heard of mushroom coffee before, the idea might sound a litt ...

“Mushroom coffee has a wealth of potential benefits, from boosting the immune system to supporting brain health.”

The Benefits of Mushroom Coffee - Erbology

Mushroom coffee is currently taking the health world by storm. But what is it? How do you make it? And how can it boost your wellbeing? In this article, we look at the amazing benefits of mushroom coffee and why you should give it a try.

Benefits of mushroom coffee

<h3>What are medicinal mushrooms?</h3><p>Before looking specifically at mushrooms for gut health, let’s begin with a quick introduction for those unfamiliar with <a href="https://erbology.co/us/medicinal-mushrooms/">medicinal mushrooms</a>. Also known as functional fungi, the term refers to mushroom species that have particularly potent health-supporting properties. They’ve long been a staple in traditional medicine systems, and now researchers are finding scientific evidence to verify their efficacy.</p><p>Medicinal mushrooms have many potential benefits for our wellbeing. For example, all functional fungi are rich in polysaccharides called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. These are a type of soluble fiber that can enhance the health of your heart and support your immune system. In addition, each variety of mushroom has its own individual advantages. This is thanks to the unique secondary metabolites they contain.</p><p>As such, the best medicinal mushroom for you will depend on the exact benefits you’re hoping to gain. And today, we’re talking about mushrooms good for gut health and digestion.</p><h3>Why is gut health so important?</h3><p>Unless you’ve suffered with a condition such as IBS, you might not have given your gut much thought. However, its health affects not only your digestion, but your wellbeing as a whole. This is why taking mushrooms for gut health could be so beneficial.</p><p>Your gut microbiome consists of trillions of different microorganisms, some of which are helpful and others that can cause disease. The ‘good’ bacteria play a key role in breaking down food and producing certain vitamins and amino acids.</p><p>But that’s not all. They also affect the functioning of the immune system. This is because much of the immune system is actually located in the gut.(1) The health of your gut can therefore influence how well you fight off infections and disease.</p><p>Interestingly, research suggests that the condition of your gut also affects the health of your brain. The gut is connected to the brain through the nervous system. Furthermore, it produces certain neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA), which influence our feelings and emotions. All of which means that the gut can alter your mood, mental health, and cognitive functions.(2)</p><p>The good news is that you can have a positive effect on your gut microbiota through your diet. And one way to do this is by consuming functional foods like medicinal mushrooms for gut health. Here’s how they could help.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/5D30716-1024x683.jpg" alt="hungarian mushroom soup ingredients"></p><h3>Why are medicinal mushrooms good for gut health?</h3><p>One of the principal reasons functional fungi can benefit your gut health is because of their high levels of beta-glucans. These act as a prebiotic, which means they nourish the good bacteria in your gut. We cannot digest the fiber ourselves, but some species of bacteria can – which is how we access the nutrients.</p><p>Studies have found that consuming beta-glucans helps to increase levels of certain beneficial bacteria, such as <i>Lactobacilli</i> and <i>Bifidobacterium</i>.(3) At the same time, it decreases the amount of some harmful bacteria in the gut. Both actions contribute to a flourishing microbiome, making mushrooms good for gut health.</p><p>In addition, functional fungi act as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. These are plants which enable the mind and body to better cope with physical and emotional stress. Why does this mean we can take mushrooms for gut health? Well, just as the gut can influence the brain, the brain can influence the gut. You might have experienced this yourself if you’ve ever felt butterflies in your stomach when you’re nervous.</p><p>Stress may slow down digestion, trigger gastrointestinal issues like indigestion and constipation, and even lead to conditions such as IBS.(4) As such, anything which eases stress could also have a positive influence on gut health.</p><h3>Which are the best mushrooms for gut health?</h3><p>While all functional fungi can support your digestive system, there are some which are especially beneficial in this regard. So, without further ado, here are four of the best medicinal mushrooms for gut health.</p><p><img src="https://erbology.co/wp-content/uploads/2020/12/ERB_Infographic_PRODUCT_TurkeyTail-683x1024.png" alt=""></p><h3>Turkey tail</h3><p>This pretty fungus is one of the most famous mushrooms for gut health. <a href="https://erbology.co/us/shop/organic-turkey-tail-mushroom-powder/">Turkey tail</a> is naturally rich in a bioactive component called polysaccharopeptide, or PSP. Evidence shows that PSP may have a positive influence on your gut microbiome.</p><p>For example, studies have found that turkey tail extract can increase levels of good bacteria such as <i>Lactobacillus</i> and <i>Bifidobacterium</i>. Moreover, it’s also able to reduce the populations of harmful bacteria like <i>Clostridium</i> and <i>Staphylococcus</i>.(5) This may help to improve digestion and ease gastrointestinal symptoms like diarrhoea.</p><p>PSP and polysaccharide krestin (PSK, another active compound in turkey tail) could additionally strengthen the immune system.(6) This is thanks to their ability to activate certain immune cells and suppress inflammation. That’s a fantastic bonus if you’re taking turkey tail mushrooms for gut health, because inflammation can also cause gastrointestinal issues.</p><h3>Lion’s mane</h3><p>We usually think of <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">lion’s mane</a> as a functional food for brain health, but it’s great for the gut too. For instance, studies have found that extracts from this striking fungus can inhibit the growth of the bacteria<i> H. pylori</i>. In turn, this may protect the stomach lining from damage and lower the risk of stomach ulcers.(7)</p><p>And that’s not the only reason why lion’s mane is one of the best mushrooms for gut health. Research also shows that the fungus could be useful in treating inflammatory bowel diseases like Crohn’s disease and ulcerative colitis.(8) This is thanks to its anti-inflammatory properties, ability to support the immune system, and positive effect on the gut microbiome.</p><p>Moreover, lion’s mane could have a beneficial impact on the gut through its capacity to alleviate anxiety and balance your mood. That’s because, like stress, anxiety can both cause and exacerbate gastrointestinal problems.</p><p><a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/02/5D30185-1024x683.jpg" alt="chaga mushroom benefits"></a></p><h3>Chaga</h3><p>Chaga may not be as visually attractive as the other fungi on this list, but don’t let that fool you! It’s still among the top mushrooms for gut health.</p><p>Research indicates that chaga can alter the levels of different bacteria in the gut, leading to a healthier microbiome. Studies on mice suggest the fungi could therefore be helpful in treating conditions such as pancreatitis and ulcerative colitis.(9) This is also thanks to chaga’s potent antioxidant properties, which defend cells in the gut (and elsewhere) against oxidative stress.</p><p>In addition, <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">chaga </a>is a powerful anti-inflammatory.(10) That means it could work to decrease inflammation in the gut, reducing the risk of inflammatory bowel diseases.</p><h3>Reishi</h3><p>Last but not least, reishi rounds off our list of the best mushrooms for gut health. Like other fungi we've mentioned, <a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/">reishi</a> can increase the levels of beneficial bacteria such as <i>roseburia</i> in your microbiome.(11) This is because of the many potent polysaccharides it contains. Mouse studies suggest the fungi could help to treat obesity and improve insulin resistance through its effect on gut bacteria.(12)</p><p>Moreover, reishi is able to ease symptoms of anxiety and depression, plus enhance the quality and duration of your sleep.(13) As you know, insomnia and mental health conditions can have a detrimental impact on the digestive system. So that’s another excellent reason to take reishi mushrooms for gut health!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/medicinal-mushrooms-guide/"><strong>The Erbology guide to medicinal mushrooms</strong></a></li><li><a href="https://erbology.co/us/mushroom-tea/"><strong>How to make mushroom tea</strong></a></li></ul>

<h2><img src="https://erbology.co/wp-content/uploads/2023/03/5D30727-1024x683.jpg" alt="hungarian mushroom soup recipe"></h2><h3>How to take medicinal mushrooms for gut health</h3><p>Having decided which mushrooms for gut health to use, the next thing to consider is how to take them. There are several options available, but we think the most convenient methods involve using powder rather than fresh fungi.</p><p>For example, stir half a teaspoon of mushroom powder into your favorite hot drink for a delicious, gut-supporting beverage. The earthy, bitter flavor pairs perfectly with coffee, or you can whip up a traditional <a href="https://erbology.co/us/mushroom-tea/">mushroom tea</a>. To make the latter, simply mix your fungi powder in hot – but not boiling – water. Adding natural flavorings such as ginger, lemon, and agave nectar masks the mushroom’s astringency and makes the drink extra tasty!</p><p>Fancy taking your mushrooms for gut health in a more decadent fashion? We highly recommend <a href="https://erbology.co/us/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a> as a wonderfully indulgent and relaxing way to consume your functional fungi.</p><p>As well as drinks, you can also add fungi powder to food. Bear in mind that hot water helps to draw out the nutrients in the powder. Therefore, dishes like stews, soups, and risottos are ideal for getting the best results when taking mushrooms for gut health. Need some inspiration? Try our <a href="https://erbology.co/us/recipes/roasted-pumpkin-soup-recipe/">roasted pumpkin soup with turkey tail</a>, or <a href="https://erbology.co/us/recipes/vegan-mushroom-risotto/">fennel risotto with reishi</a>.</p><p>Mushroom powders are really easy to cook with, so have some fun experimenting in the kitchen with them! It’s a great way to put a health-boosting twist on your favorite recipes.</p><p><a href="https://erbology.co/us/shop/organic-turkey-tail-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2022/12/5D32339-1024x683.jpg" alt="Turkey tail benefits"></a></p><h3>Using mushrooms for gut health: safety considerations</h3><p>Experts widely agree that all the mushrooms for gut health we’ve talked about here are safe for human consumption. Having said that, they are quite potent – so there are a few safety points to think about when taking them.</p><p>First, functional fungi are not suitable for everyone. Specifically:</p><ul><li>Children should not take medicinal mushrooms, nor should women who are pregnant or breastfeeding. This is just because there hasn't yet been enough research into their safety for these groups.</li><li>If you are on medication or have an existing health condition, speak to a doctor before taking functional fungi. Some mushrooms can interact with certain types of drugs, and getting professional advice will help you avoid unwanted side effects.</li></ul><p>Second, you should always follow the instructions for your chosen medicinal mushroom product carefully. With our powders, we recommend:</p><ul><li>Using half a teaspoon at a time, up to twice a day. Yup, that’s all you need to get results!</li><li>Taking functional fungi in cycles. This means having a break for a few weeks after 6-8 weeks of use. The reason for this is that medicinal mushrooms activate certain types of immune cells. Pausing your usage ensures that you don’t over-stimulate your immune system or build up a tolerance to the fungi.</li></ul><p>Finally, to get the best results from using mushrooms for gut health, you need to pick a high-quality powder. Here’s what to look for.</p><p><a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/03/5D30793-1024x683.jpg" alt="how to take mushrooms"></a></p><h3>How to choose top quality mushrooms for gut health</h3><p>It’s not always easy to judge the standard of functional fungi. Much of it comes down to how a company cultivates them, as well as how they make the final product.</p><p>For example, try to find producers who grow their mushrooms on natural and organic substrates. We specifically design ours to give the fungi all the nutrients they require – and offer you the maximum nutritional value. Meanwhile, our team wild-harvests our chaga in the forests of Finland, where it grows naturally.</p><p>In addition, it’s best to choose powders which are free from fillers, additives, and other unnecessary ingredients. With our products, what you get is 100% pure mushroom.</p><p>One way to tell which functional fungi are of high quality is to check their levels of bioactive compounds. That includes beta-glucans, plus key secondary metabolites. If a company doesn’t disclose these, it might be a red flag!</p><p>We have all our medicinal mushrooms checked by an independent and accredited tester, and share the results with you. For example, our whole lion’s mane powder contains over 32% beta-glucans and 1.5mg of erinacine A per 1g serving. That makes it the UK’s most potent product.</p><p>Our expert mycologists combine 20+ years of experience with the most up-to-date scientific research to ensure our standards remain high. They cultivate our fungi in small batches, under meticulously controlled conditions in Europe. All of which means we’re proud of our mushrooms for gut health, and trust you’ll achieve great results from them.</p><p><img src="https://erbology.co/wp-content/uploads/2022/10/ERB_Infographic_PREBIOTICS-683x1024.jpg" alt="prebiotics"></p><h3>Other ways to boost the health of your gut</h3><p>Taking mushrooms for gut health can be a brilliant way to support your digestive system and overall wellbeing. To maximize your gains, we recommend combining their use with some other effective tactics for <a href="https://erbology.co/us/improve-gut-health/">improving gut health</a>. These include:</p><ul><li>Eating a nutritious diet that incorporates a wide variety of foods. This helps you to develop a diverse gut microbiome, which is linked with greater health benefits. Fruits, vegetables, legumes, beans, and whole grains are especially valuable for your gut.</li><li>Adding fermented foods to your diet, such as kimchi, tempeh, kombucha, and sauerkraut. These are rich in good bacteria like <i>lactobacilli</i>.</li><li>Trying to reduce your stress levels. The link between the brain and gut goes both ways, and stress can exacerbate conditions such as <a href="https://erbology.co/us/irritable-bowel-syndrome/">IBS</a>.</li><li>Staying active. Exercise helps the digestive system to work more efficiently, and could also increase the diversity of your gut microbiome.</li><li>Tucking into foods rich in polyphenols, such as dark chocolate, green tea, and blueberries. These may increase the number of good bacteria in your gut.</li><li>Making sleep one of your priorities. A lack of shuteye could reduce the diversity of the gut microbiome.</li><li>Taking care of your teeth. Bacteria from your mouth can move to your stomach and cause health problems in the gut. So don’t forget to floss!</li></ul><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/chaga-mushroom-benefits/"><strong>Chaga mushroom benefits</strong></a></li><li><a href="https://erbology.co/us/health-benefits-lions-mane-mushroom/"><strong>Health benefits of lion’s mane mushroom</strong></a></li></ul>

What are medicinal mushrooms?Before looking specifically at mushrooms for gut health, let’s begin wi ...

“Medicinal mushrooms act as a prebiotic, nourishing the good bacteria in your gut and helping them to flourish.”

Best Mushrooms for Gut Health - Erbology

Functional fungi offer us a wealth of potential benefits. And one of the most important of these is their influence on the condition of your gut. The gut microbiome affects everything from immunity to mental wellbeing, so taking good care of it is crucial. In this article, we discuss the best mushrooms for gut health, plus delicious ways to incorporate them into your diet.

The best mushrooms for gut health

<h3>An overview of medicinal mushrooms</h3><p>If you already know a lot about medicinal mushrooms, feel free to skip this bit! But for those who are new to functional fungi, a quick introduction might be helpful. Then we’ll get into the specifics of the best mushrooms for energy and how to use them.</p><p><a href="https://erbology.co/us/medicinal-mushrooms/"><strong>Medicinal mushrooms</strong></a> have been a staple of traditional medicine systems for generations. Basically, they’re specific species of fungi which practitioners believe have potent health-supporting properties that go beyond their nutritional value. And what’s exciting is that modern scientific research is finding evidence to back up those claims.</p><p>Some benefits of medicinal mushrooms are common to all varieties. As an example, all functional fungi are naturally rich in a type of soluble fiber called <a href="https://erbology.co/us/beta-glucans/"><strong>beta-glucans</strong></a>. These powerful polysaccharides help to enrich our gut health, immune system, and cardiovascular health. Meanwhile, individual secondary metabolites in different species – like cordycepin in cordyceps – give each fungi its own unique advantages.</p><p>This lets you choose the most appropriate shroom to suit your needs, whether that’s improving skin health or digestive health. Or, as we’re talking about today, selecting the most effective mushrooms for energy. So, without further ado, let’s explore which fungi can increase your vitality and how.</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-683x1024.png" alt="" srcset="https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-683x1024.png 683w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-200x300.png 200w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-768x1152.png 768w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-1024x1536.png 1024w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-1365x2048.png 1365w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-10x15.png 10w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-35x52.png 35w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-267x400.png 267w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-333x500.png 333w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-400x600.png 400w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-667x1000.png 667w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-720x1080.png 720w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-1440x2160.png 1440w, https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-600x900.png 600w" sizes="100vw" width="683"></p><h3>The best mushrooms for energy</h3><p>Interestingly, it could be argued that all functional fungi can support healthy energy levels to some extent. For example, as <a href="https://erbology.co/us/adaptogens/"><strong>adaptogens</strong></a>, they enable the mind and body to cope with physical and mental stress more effectively. Insomnia, low mood, and fatigue are all symptoms of chronic stress. As such, anything that decreases stress may help you feel more energized.</p><p>Likewise, as mentioned above, thanks to their high levels of beta-glucans, medicinal mushrooms have a positive effect on heart health. Because the cardiovascular system is vital for transporting oxygen around the body, keeping it in good condition can also increase energy.</p><p>Having said that, there are certain fungi which are especially beneficial for vitality. So, here are four of the best medicinal mushrooms for energy.</p><p><a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/"><strong><img src="https://erbology.co/wp-content/uploads/2023/04/5D30836-1024x683.jpg" alt="cordyceps sinensis" srcset="https://erbology.co/wp-content/uploads/2023/04/5D30836-1024x683.jpg 1024w, https://erbology.co/wp-content/uploads/2023/04/5D30836-300x200.jpg 300w, https://erbology.co/wp-content/uploads/2023/04/5D30836-768x512.jpg 768w, https://erbology.co/wp-content/uploads/2023/04/5D30836-1536x1024.jpg 1536w, https://erbology.co/wp-content/uploads/2023/04/5D30836-2048x1365.jpg 2048w, https://erbology.co/wp-content/uploads/2023/04/5D30836-21x15.jpg 21w, https://erbology.co/wp-content/uploads/2023/04/5D30836-52x35.jpg 52w, https://erbology.co/wp-content/uploads/2023/04/5D30836-500x333.jpg 500w, https://erbology.co/wp-content/uploads/2023/04/5D30836-600x400.jpg 600w, https://erbology.co/wp-content/uploads/2023/04/5D30836-820x547.jpg 820w, https://erbology.co/wp-content/uploads/2023/04/5D30836-1500x1000.jpg 1500w, https://erbology.co/wp-content/uploads/2023/04/5D30836-1080x720.jpg 1080w" sizes="100vw" width="1024"></strong></a></p><h3>1. Cordyceps</h3><p>The most famous of all mushrooms for energy is undoubtedly cordyceps. Several studies have found that the fungus is able to boost endurance and athletic performance in both animals and humans.</p><p>One reason cordyceps is among the best mushrooms for energy is that it improves the way the body uses oxygen. It can increase the production of a molecule called adenosine triphosphate (ATP), which helps transfer energy to our cells.(1)</p><p>This is supported by evidence suggesting that the mushroom could raise your VO2 max.(2) VO2 max is the maximum amount of oxygen that the body is able to use during exercise. The higher it is, the better your muscles can perform when working out. A high VO2 max also means you’re less likely to become fatigued. It’s even associated with greater longevity!(3)</p><p>Taking <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/"><strong>cordyceps powder</strong></a> might additionally make your body more efficient at clearing lactate from its cells.(4) Lactate is the ionized form of lactic acid, and builds up during anaerobic respiration (for example, during intense exercise). Too much of it may lead to lactate acidosis, causing muscle cramps, nausea, weakness, and exhaustion.</p><p>The best part is that you don’t have to be an exercise enthusiast to enjoy these benefits. Using cordyceps mushrooms for energy can reduce fatigue in people of all ages and fitness levels.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-683x1024.png" alt="" srcset="https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-683x1024.png 683w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-200x300.png 200w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-768x1152.png 768w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-1024x1536.png 1024w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-1365x2048.png 1365w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-10x15.png 10w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-35x52.png 35w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-267x400.png 267w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-333x500.png 333w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-400x600.png 400w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-667x1000.png 667w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-720x1080.png 720w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-1440x2160.png 1440w, https://erbology.co/wp-content/uploads/2023/03/ERB_Infographic_PRODUCT_Shiitake-600x900.png 600w" sizes="100vw" width="683"></p><h3>2. Shiitake</h3><p>You’re probably no stranger to cooking with shiitake in the kitchen. But did you know it’s also one of the best mushrooms for energy?</p><p>Practitioners of traditional Chinese medicine have long been using shiitake to enhance stamina and vitality. One of the main reasons the fungus can boost energy is because it’s rich in B vitamins. B vitamins have many vital roles to play, including helping to produce energy from the food we eat. Certain B vitamins are also involved in making red blood cells, which transport oxygen around the body.</p><p>Indeed, fatigue and weakness are both signs of a deficiency in B vitamins – as are problems with memory and concentration. Adding <a href="https://erbology.co/us/shop/organic-shiitake-mushroom-powder/"><strong>shiitake powder</strong></a> to your diet could therefore be a natural way to boost both your physical and mental vitality. No wonder it’s a good choice if you want to use mushrooms for energy!</p><h3>3. Reishi</h3><p>When it comes to using mushrooms for energy, there’s more than one way in which they can reduce fatigue. For instance, reishi takes a rather different approach by helping to increase relaxation.</p><p>Research suggests that reishi is able to reduce feelings of anxiety and depression.(5) Tiredness and lethargy are both common symptoms of these conditions. Therefore, if your lack of energy is related to mental health issues, <a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/"><strong>reishi powder</strong></a> might be your best choice for tackling it. Studies have also found that taking reishi can decrease fatigue and improve our overall sense of wellbeing.(6)</p><p>In addition, evidence indicates that reishi could enhance both the quality and duration of your sleep.(7) This is partly because of valuable sterols and triterpenoids it contains, such as beta-sitosterol and ganoderic acid. Getting a good night’s sleep is crucial for feeling alert, motivated, and active. Consequently, reishi is one of the best mushrooms for energy if you struggle with insomnia.</p><p><img src="https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-683x1024.png" alt="" srcset="https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-683x1024.png 683w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-200x300.png 200w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-768x1152.png 768w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-1024x1536.png 1024w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-1365x2048.png 1365w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-10x15.png 10w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-35x52.png 35w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-267x400.png 267w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-333x500.png 333w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-400x600.png 400w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-667x1000.png 667w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-720x1080.png 720w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-1440x2160.png 1440w, https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-600x900.png 600w" sizes="100vw" width="683"></p><h3>4. Lion’s mane</h3><p>Energy comes in many different forms, and lion’s mane is a fantastic choice for boosting your mental vigour.</p><p>Research suggests that lion’s mane is able to stimulate the growth of certain types of brain cells. This is because of specific bioactive compounds, such as erinacines and hericenones, within the fungi.(8) Studies have additionally discovered that the mushroom could protect the brain against cognitive decline and neurodegenerative conditions such as Alzheimer’s.(9)</p><p>All of which means that the fungi could be hugely beneficial for our cognitive health. This means <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/"><strong>lion’s mane powder</strong></a> is one of the best mushrooms for energy and focus.</p><p>Similar to reishi, lion’s mane can also significantly improve the symptoms of mood disorders such as depression.(10) This makes it another excellent choice if your fatigue is due to this kind of mental health condition.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/mushrooms-anxiety-depression/"><strong>Best mushrooms for anxiety and depression</strong></a></li><li><a href="https://erbology.co/us/difference-mushrooms-extract-whole-mushroom/"><strong>Whole mushrooms vs mushroom extracts</strong></a></li></ul>

<h3><img src="https://erbology.co/wp-content/uploads/2023/02/5D30081-1024x683.jpg" alt="" srcset="https://erbology.co/wp-content/uploads/2023/02/5D30081-1024x683.jpg 1024w, https://erbology.co/wp-content/uploads/2023/02/5D30081-300x200.jpg 300w, https://erbology.co/wp-content/uploads/2023/02/5D30081-768x512.jpg 768w, https://erbology.co/wp-content/uploads/2023/02/5D30081-1536x1024.jpg 1536w, https://erbology.co/wp-content/uploads/2023/02/5D30081-2048x1365.jpg 2048w, https://erbology.co/wp-content/uploads/2023/02/5D30081-21x15.jpg 21w, https://erbology.co/wp-content/uploads/2023/02/5D30081-52x35.jpg 52w, https://erbology.co/wp-content/uploads/2023/02/5D30081-500x333.jpg 500w, https://erbology.co/wp-content/uploads/2023/02/5D30081-600x400.jpg 600w, https://erbology.co/wp-content/uploads/2023/02/5D30081-820x547.jpg 820w, https://erbology.co/wp-content/uploads/2023/02/5D30081-1500x1000.jpg 1500w, https://erbology.co/wp-content/uploads/2023/02/5D30081-1080x720.jpg 1080w" sizes="100vw" width="1024">How to take medicinal mushrooms for energy</h3><p>Once you’ve decided which mushrooms for energy you want to use, it’s time to think about how to take them. And in our opinion, a mushroom powder is the most convenient way to incorporate functional fungi into your diet.</p><p>To keep things traditional, simply stir half a teaspoon into hot water to make your very own <a href="https://erbology.co/us/mushroom-tea/"><strong>mushroom tea</strong></a>. If you find the flavor too bitter or earthy, try adding ingredients like agave nectar, ginger, or lemon. Alternatively, pop the powder in a regular cup of tea.</p><p>Thinking of using cordyceps mushrooms for energy, or lion’s mane mushrooms for focus? Then mixing the powder with your morning coffee is a fabulous choice. It might sound like an unusual combination, however the coffee and mushroom flavors complement each other really well.</p><p>Conversely, <a href="https://erbology.co/us/recipes/mushroom-hot-chocolate/"><strong>mushroom hot chocolate</strong></a> is perfect for those planning to take reishi to boost their energy by improving their sleep. This delicious, indulgent beverage is an ideal way to relax before bed, and could make it easier to drift off.</p><p>And you’re not restricted to only using mushrooms for energy in drinks. You can also add the powders to meals. The best recipes to use them in tend to be dishes like soups, stews, and risottos. That’s because hot water helps to draw out the nutrients in mushroom powders, enabling you to maximize your results. If you need some inspiration, we’ve got plenty of ideas on the recipe section of our website!</p><h3>Using medicinal mushrooms for energy safely</h3><p>Experts generally agree that all the mushrooms for energy we’ve mentioned are fine for human consumption. However, they are quite potent, which means there are a few safety considerations to be aware of.</p><p>For example, functional fungi might not be suitable for everyone. Women who are pregnant or breastfeeding should not take medicinal mushrooms, nor should you give them to children. This is simply because there’s currently a lack of research into their safety for these groups.</p><p>Likewise, if you have an existing health condition or are on medication, speak to a doctor before using functional fungi. This is to ensure you don’t experience any unwanted side effects or interactions. Looking at reishi as an example, its immunity-stimulating properties may counteract the influence of immunosuppressants.</p><p>Whether you’re taking mushrooms for energy or another benefit, we suggest doing so in cycles. That means having a break of a few weeks after 6-8 weeks of using functional fungi. This is because medicinal mushrooms affect the functioning of the immune system. While this is one of their principal benefits, taking a break ensures that you don’t overstimulate your immune system. It also helps prevent you from building up a tolerance to the fungi.</p><p>Last but not least, always follow the instructions for your chosen medicinal mushroom product carefully. For our powders, we recommend taking half a teaspoon at a time, up to twice a day. That really is all you need to enjoy their benefits!</p><p><a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/"><strong><img src="https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-1024x683.jpg" alt="best quality cordyceps" srcset="https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-1024x683.jpg 1024w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-300x200.jpg 300w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-768x512.jpg 768w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-1536x1024.jpg 1536w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-2048x1365.jpg 2048w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-21x15.jpg 21w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-52x35.jpg 52w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-500x333.jpg 500w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-600x400.jpg 600w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-820x547.jpg 820w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-1500x1000.jpg 1500w, https://erbology.co/wp-content/uploads/2023/04/chocolate-fudge_cordyceps_inside_CORDY_3-1080x720.jpg 1080w" sizes="100vw" width="1024"></strong></a></p><h3>Medicinal mushrooms for energy: quality is key</h3><p>We cannot understate the importance of quality if you want to use medicinal mushrooms for energy. Not only is it important for safety reasons, but it also affects what level of results you get. Which is exactly why we put quality at the forefront when cultivating our functional fungi.</p><p>We work with expert mycologists who combine their 20+ years of experience with the latest scientific findings in the field. They grow our cordyceps, shiitake, reishi, and lion’s mane on specially designed natural and organic substrates. These ensure the mushrooms get all the nutrients they need and, in turn, provide you with the maximum nutritional value.</p><p>We cultivate our fungi in small batches, under meticulously controlled conditions in Europe. Once mature, our team carefully dries them to prevent microbial contamination, then grinds them into a fine powder. We don’t add any filler ingredients, so what you receive is 100% pure mushroom.</p><p>To verify that our fungi are top quality, we have them checked by an independent and accredited tester. That’s how we know they are exceptionally rich in beta-glucans and key secondary metabolites. For example, our whole lion’s mane powder contains over 32% beta-glucans and 1.5mg of erinacine A per 1g serving. Meanwhile, our cordyceps contains 48% beta-glucans and 5.5mg of cordycepin per 1g. That makes them the UK’s most potent powders. Just what you want if you’re looking for medicinal mushrooms for energy!</p><h3>Other effective ways to boost your energy levels</h3><p>Using medicinal mushrooms for energy can be a wonderful way to increase your vitality. However, to enjoy the best results, you might like to combine their use with other energy-enhancing tactics, such as:</p><ul><li>Drinking plenty of water.<a href="https://erbology.co/us/stay-hydrated/"><strong> Staying hydrated</strong></a> reduces fatigue, improves athletic performance, and enhances mood and cognition</li><li>Eating a nutritious diet that’s rich in whole foods. These provide you with a steady source of energy throughout the day</li><li>Prioritizing your<a href="https://erbology.co/us/tips-better-sleep/"><strong> sleep</strong></a>. A lack of it is likely to leave you feeling lethargic and irritable</li><li>Limiting your alcohol intake. Not only does booze have a sedative effect, it reduces the quality of your sleep</li><li>Quitting smoking. The habit makes it harder to fall asleep, plus decreases the efficiency of your lungs. The latter can decrease the amount of oxygen circulating in the body, increasing fatigue</li><li>Staying active. Exercise increases energy levels and cognitive functions, plus improves the quality of your sleep</li><li>Trying to reduce the amount of stress in your life. Stress has a negative impact on both physical and mental health, causing you to feel drained and fatigued</li><li>Enjoying an active social life. Connecting with others and doing the things we love can boost both our mood and our energy levels</li></ul><h3>Final thoughts on using medicinal mushrooms for energy</h3><p>Whether you’re hoping to boost your athletic performance or have simply been feeling sluggish lately, taking medicinal mushrooms for energy can be a big help. Of course, they’re not magic potions that will allow you to suddenly break world records or prevent you from ever being tired again! To get the best results using mushrooms for energy, think of them as one piece of the puzzle. Alongside the other suggestions above, these fabulous fungi could enable you to feel more alert or train that little bit harder. So, who’s ready to hit the gym?</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/medicinal-mushrooms/"><strong>Medicinal mushrooms: Q&amp;amp;A￼</strong></a></li><li><a href="https://erbology.co/us/shiitake-mushroom-benefits-uses-side-effects/"><strong>Shiitake mushroom: benefits, uses and side effects￼</strong></a></li></ul>

An overview of medicinal mushroomsIf you already know a lot about medicinal mushrooms, feel free to ...

“Using medicinal mushrooms for energy can be a valuable piece of the puzzle when it comes to enhancing vitality.”

Four Fantastic Mushrooms for Energy - Erbology

Are you trying to improve your performance at the gym? Would you like to spend more time running around in the garden with the kids? Or are you simply feeling fatigued and hoping to increase your alertness? Whatever the reason you want to boost your vitality, using medicinal mushrooms for energy could help. In this article we discuss the best functional fungi to get you energised, and how to add them to your daily routine.

Four fantastic mushrooms for energy

<h3>An introduction to medicinal mushrooms</h3><p>In case you’re not familiar with <a href="https://erbology.co/us/medicinal-mushrooms/">medicinal mushrooms</a>, let’s begin with a quick overview of these fabulous fungi. Then we’ll get into the details of which is the best mushroom for anxiety and depression.</p><p>Medicinal mushrooms are specific species of fungi that could offer potent health benefits to those who consume them. Practitioners of traditional medicine have been using such mushrooms for generations. And today, modern scientific research is finding evidence to support their wellness-boosting reputation.</p><p>While each variety of medicinal mushroom has its own unique benefits, there are also some which are universal. For instance, all functional fungi are rich in polysaccharides called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. A type of soluble fibre, beta-glucans help to support our gut health, cardiovascular health, and immune system.</p><p>However, it’s not only our physical health that medicinal mushrooms can be good for. These fantastic fungi also have the potential to support our mental wellbeing. Oh, and in case you’re worried, none of these mushrooms have hallucinatory effects. So we won’t be covering the best magic mushroom for anxiety and depression!</p><p>Here’s how functional fungi could boost your mood.</p><h3>Can you use a medicinal mushroom for anxiety?</h3><p>The short answer to this is yes, you can use a medicinal mushroom for anxiety and depression. In fact, all varieties have the capability to improve your mental health to a certain extent.</p><p>One reason for this is that medicinal mushrooms function as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. This means they enable the mind and body to cope with stress more effectively. That includes both short and long-term physical and emotional stress. More specifically, adaptogens could help to lower levels of the stress hormone cortisol, reduce fatigue, and improve cognitive performance.(1) Stress often triggers anxiety or leads to depression, so being better able to handle it could ease both conditions.</p><p>Another way in which using a medicinal mushroom for anxiety can be effective is through their influence on <a href="https://erbology.co/us/gut-health-mental-wellbeing/">gut health</a>. This might sound strange, but the science backs it up! Thanks to their high levels of beta-glucans, functional fungi act as prebiotics. That means they nourish the good bacteria in your gut and encourage their growth.</p><p>Your gut microbiota influences everything from digestion to immunity – and it also affects the brain. For example, researchers have linked inflammation in the GI tract to the release of cytokines and neurotransmitters. In turn, this may lead to an increase in symptoms of anxiety.(2) Indeed, many studies have found a correlation between gut disorders and mental health conditions. So, improving the health of your gut could additionally help alleviate anxiety and depression.</p><p>While all medicinal mushrooms offer these advantages, some species are especially beneficial for our mental health. So, which is the best mushroom for depression and anxiety? Let’s find out.</p><h3>Which is the best mushroom for anxiety and depression?</h3><p>Perhaps unsurprisingly, there isn’t only one effective medicinal mushroom for anxiety and depression! So instead, we’ve listed the top three. Each has its own individual strengths, enabling you to select the fungi that most closely suits your needs. You also have the option to take more than one, as long as you don’t exceed the daily recommended dose. Plus, they’re all easy to incorporate into your diet, as we’ll discuss below.</p><p>But first, let’s explore the best options if you want to take a medicinal mushroom for anxiety or depression.</p>

<figure class="image"><img src="https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_Reishi-683x1024.png"></figure><h3>Reishi</h3><p>Known as the mushroom of immortality, reishi has long been popular for its immunity-supporting influence. However, it’s also a strong contender for the best mushroom for anxiety and depression.</p><p>For example, several studies on rats have found that extracts from the fungi have an antidepressant and anxiety-relieving effect.(3) Moreover, trials on human patients with breast cancer have discovered a reduction in anxiety and depression after taking reishi.(4) Participants also reported an improved quality of life as a result of taking the fungi.</p><p>Interestingly, reishi could additionally help to improve the duration and quality of your sleep.(5) This is thanks to key triterpenoids and sterols it contains, such as beta-sitosterol. Why is this beneficial if you want a mushroom for anxiety? Well, not only can anxiety disrupt your sleep, but poor sleep can also worsen anxiety. Taking <a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/">reishi mushroom powder</a> could therefore be doubly advantageous if you struggle with both anxiety and insomnia.</p><figure class="image"><img src="https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_LionsManeMushroom-683x1024.png"></figure><h3>Lion’s mane</h3><p><a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">Lion’s mane powder</a> is undoubtedly among the top functional fungi for brain health. So, if you’re interested in a mushroom for anxiety, depression, and cognitive performance, this is the one for you.</p><p>Research shows lion’s mane can significantly improve the symptoms of depressive disorder, with far fewer side effects than pharmaceutical antidepressants.(6) This is potentially thanks to bioactive compounds such as hericenones and erinacines, which could boost levels of serotonin and dopamine. They also help to stimulate the growth of certain brain cells. All of which means lion’s mane may well be the best mushroom for depression.</p><p>Studies have additionally found that lion’s mane could be a fantastic mushroom for anxiety. Results suggest it can reduce feelings of irritability and anxiousness, and even assist with sleep disorders.(7) Furthermore, lion’s mane possesses powerful anti-inflammatory properties. This is important because inflammation may contribute to both anxiety and depression.</p><p>Excitingly, the neuroprotective effects of lion’s mane do more than help treat mood disorders. They could also defend us against cognitive decline, memory loss, and neurodegenerative conditions such as Alzheimer’s disease.(8)</p><figure class="image"><img src="https://erbology.co/wp-content/uploads/2023/11/ERB_Infographic_PRODUCT_Cordyceps-683x1024.png"></figure><h3>Cordyceps</h3><p>We tend to think of <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/">cordyceps powder</a> as a fungus used to boost energy and improve athletic performance. So, it might surprise you to learn that it can also be useful as a mushroom for anxiety and depression.</p><p>While there isn’t yet much research into cordyceps and anxiety or depression, the results so far are looking promising. For example, studies on rats have found that extracts from cordyceps can have antidepressant-like effects.(9) Similarly, evidence indicates the mushroom could decrease anxiety through its influence on neurotransmitters such as dopamine and serotonin.(10)</p><p>Like lion’s mane, cordyceps also has anti-inflammatory properties, which could further help to ease depression and anxiety. Plus, fatigue is often linked with depression, so the ability of cordyceps to reduce it could be valuable.</p><p>In addition, traditional Chinese medicine practitioners prize cordyceps for its anti-ageing potential. Modern research indicates this could be because of its antioxidant properties, which protect our cells from damage by free radicals. Reducing such oxidative stress has many benefits for our health, including improving symptoms of depression and anxiety.(11)</p><figure class="image"><img src="https://erbology.co/wp-content/uploads/2023/06/5D31179-3-1024x683.jpg"></figure><h3>How to take a medicinal mushroom for anxiety or depression</h3><p>Whichever mushroom for anxiety and depression you choose, we recommend taking it in powder form. This makes it easy to include in your diet.</p><p>For example, the traditional method is to stir half a teaspoon into hot water and make <a href="https://erbology.co/us/mushroom-tea/">mushroom tea</a>. Functional fungi often have an earthy, bitter taste, so you may want to add flavourings like honey, ginger, or lemon. Alternatively, you can mix mushroom powder into your morning coffee for a stress-relieving start to the day. This may sound like an unusual choice, but the two flavours complement each other surprisingly well.</p><p>Another brilliant option – and one of our personal favourites – is to treat yourself to an indulgent <a href="https://erbology.co/us/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. The taste of cocoa and sweetness of the drink balance the astringent earthiness of the powder impeccably. And if you’re taking a medicinal mushroom for anxiety, it’s the perfect way to relax before bed!</p><p>In addition to adding medicinal mushrooms to warm drinks, you can also use the powders in food. Hot water helps to draw out the nutrients they contain, so recipes such as soups, stews, and risottos are best. Plus, savoury dishes are ideal for highlighting the natural flavour of the fungi. So feel free to experiment and discover which meals you enjoy them in the most. We’ve got plenty of recipes that include mushroom powder on our website to get you inspired!</p><h3>Using a medicinal mushroom for anxiety and depression safely</h3><p>Functional fungi are rather potent, so it’s important to know how to take a medicinal mushroom for anxiety safely. For instance, you shouldn’t consume them if you are pregnant or breastfeeding, or give mushrooms to children. This is because there hasn’t yet been enough research into the safety and risks of functional fungi for these groups.</p><p>Likewise, if you have an existing health condition or are taking any medication, consult a doctor before using medicinal mushrooms. This will help you to avoid any unwanted side effects or interactions. As an example, the immunity-stimulating properties of reishi may counteract the influence of immunosuppressants.</p><p>When taking a medicinal mushroom for anxiety or depression, we recommend you do so in cycles. A good guide is to have a few weeks’ break after 6-8 weeks of using functional fungi. The principal reason for this is that medicinal mushrooms can exert an influence on your immune system. Taking a break helps prevent you from over-stimulating your immune system or developing a tolerance to the fungi.</p><p>Finally, always be sure to follow the usage instructions for your chosen medicinal mushroom carefully. You only need a teaspoon a day to reap the benefits of these phenomenal fungi!</p><h3>The importance of quality in medicinal mushrooms</h3><p>No matter how meticulously you use a medicinal mushroom for anxiety, you’ll only get good results with a high-quality product. That’s why we work with teams of expert mycologists who have over 20 years of fungi-growing experience. They combine this with the latest scientific research findings to ensure that our medicinal mushrooms are up to scratch.</p><p>We cultivate our reishi, lion’s mane, and cordyceps in small batches under carefully controlled conditions in Europe. Our teams grow them on natural and organic substrates specially designed to give them all the nutrients they need. In turn, this makes sure they provide you with the maximum nutritional value.</p><p>Once ready, we dry the fungi and grind them into a fine powder. We don’t add any filler ingredients, so what you get is 100% pure mushroom.</p><p>Moreover, we work with an independent and accredited tester to verify the quality of our fungi. We can therefore say with confidence that they’re rich in beta-glucans and other key nutrients. For example, our whole cordyceps powder contains 48% beta-glucans and 5.5mg of cordycepin per 1g serving. Meanwhile, our whole lion’s mane powder contains over 32% beta-glucans and 1.5mg of erinacine A per 1g.</p><figure class="image"><img src="https://erbology.co/wp-content/uploads/2023/06/5D31122-1024x683.jpg"></figure><h3>Other ways to ease anxiety and depression</h3><p>Taking a medicinal mushroom for anxiety and depression can be an effective way to help boost your mood. However, functional fungi are not magic bullets that will instantly cure our mental health issues. That’s why it’s important to combine them with other techniques for easing these conditions. For example:</p><ul><li>Spend quality time with your friends and family. Strong social bonds help to decrease feelings of depression and anxiety</li><li>Try keeping a journal and writing down your thoughts and emotions, as this can boost mental health</li><li>Go for a walk to get fresh air, sunlight, and exercise – all of which work to ease anxiety and depression</li><li>Incorporate relaxation techniques such as meditation and breathing exercises into your daily routine</li><li>Eat a nutritious diet – what you eat has a direct effect on your mental health as well as physical health</li><li>Prioritise your <a href="https://erbology.co/us/tips-better-sleep/">sleep</a>. When well-rested, you’re not only less fatigued, but your brain functions better and you’re more able to regulate your emotions</li><li>Consider speaking to a therapist or other mental health professional</li></ul><h3>Using a medicinal mushroom for anxiety and depression: final thoughts</h3><p>Overcoming depression and anxiety isn’t easy. However, there are a wealth of different tactics you’re able to use to assist you on the journey. And taking a medicinal mushroom for anxiety and depression can be a valuable piece of the puzzle. Combined with some of the methods discussed above, functional fungi should help ease your symptoms and steer you towards recovery.</p>

An introduction to medicinal mushroomsIn case you’re not familiar with medicinal mushrooms, let’s be ...

“Research indicates that medicinal mushrooms can be effective at helping to reduce symptoms of anxiety and depression.”

Best Mushroom for Anxiety and Depression - Erbology

Are you interested in taking a medicinal mushroom for anxiety or depression, but unsure where to start? Let us help you out! This article discusses which functional fungi are good for your mental health and why, plus shows you how to incorporate them into your diet. Time to harness the stress-relieving power of these marvellous shrooms.

Best mushrooms for anxiety and depression

<h3>What is PMS?</h3><p>Premenstrual syndrome, or PMS, refers to a collection of changes that you may experience in the run-up to your period. Although we don't always talk about it, it’s very common to have PMS symptoms. Research estimates that 75% of women experience at least one, and 8-20% meet the clinical criteria for an official diagnosis of PMS.(1) The latter usually means your PMS symptoms are serious enough to interfere with your daily activities.</p><p>PMS symptoms are pretty diverse. They can be both physical and psychological, and range from mild to severe. PMS symptoms may additionally be inconsistent. As an example, you might find that their severity differs from one cycle to the next. Alternatively, it could be that the specific PMS symptoms you experience change month to month. This also means there’s quite a diversity of home remedies for PMS, depending on the exact PMS symptoms you have.</p><p>At this point, it’s worth noting that PMS is absolutely a real condition and not something to be dismissed. In fact, researchers have stated that period pain can be as bad as having a heart attack.(2) No matter what PMS symptoms you experience or how severe they are, they should be taken seriously and remedied.</p><h3>When do PMS symptoms start?</h3><p>PMS symptoms tend to arise between ovulation and the beginning of your period, and last until a few days after your period starts. Ovulation generally occurs in the middle of the menstrual cycle. The average cycle lasts 28 days, meaning ovulation takes place around day 14 and your period begins around day 28.</p><p>PMS symptoms can therefore start as much as two weeks before your period begins, and continue for five days afterwards. However, for most people, PMS symptoms typically arise in the week before your period. If you’re interested, you could try tracking your cycle and noting exactly when you experience PMS symptoms. You may then notice a pattern that can help you to predict and ease them. Just bear in mind that PMS symptoms are not always regular!</p><p><img src="https://erbology.health/storage/images/2022/10/body_stomach-scaled-e1665499204548-838x1024.jpg" alt="prebiotics and gut health"></p><h3>What causes PMS symptoms?</h3><p>Any woman who has periods may experience PMS symptoms. However, experts believe you’re more likely to get them between your late 20s and early 40s. Those who have had at least one pregnancy are also more prone to suffering from PMS symptoms.</p><p>Interestingly, scientists haven’t yet discovered exactly what causes PMS symptoms, or why we all experience them differently. However, one of the most plausible explanations is that it’s due to cyclical changes in hormone levels.</p><p>The two main female sex hormones are oestrogen and progesterone. The levels of these fluctuate naturally during the menstrual cycle. Both peak during ovulation and then drop rapidly, which could explain why PMS symptoms tend to begin around this time.</p><p>In addition, oestrogen and progesterone can have an influence on the levels of certain chemicals in the brain. For example, the decrease in oestrogen levels in the week or so before your period may have an impact on serotonin levels.(3) Serotonin affects factors such as our sleep, mood, and appetite – all of which PMS can also affect.</p><p>As well as these overarching causes, there are certain things that may make some types of PMS symptoms worse. These include having deficiencies in specific vitamins and minerals, or mental health conditions such as depression and anxiety. Lifestyle factors like smoking, heavy drinking, an unhealthy diet, lack of exercise, and poor-quality sleep can also exacerbate PMS symptoms. This is why several remedies for PMS aim to tackle these issues.</p><h3>What are some of the most common PMS symptoms?</h3><p>Now that we’ve explored what causes PMS symptoms, let’s get more specific about how they manifest. As mentioned above, PMS symptoms can be both physical and psychological. Below, we’ve listed some of the most common types of PMS symptoms in both categories.</p><p>Some people find they experience multiple PMS symptoms, whereas for others it could be just one or two. Likewise, you might have different PMS symptoms in different cycles. They may also vary in severity level.</p><h4>Physical PMS symptoms</h4><ul><li>Weight gain</li><li>Abdominal bloating</li><li>Changes to appetite</li><li>Food cravings</li><li>Constipation</li><li>Diarrhoea</li><li>Cramps</li><li>Abdominal pain</li><li>Tender or swollen breasts</li><li>Headaches</li><li>Fatigue</li><li>Oily skin</li><li>Acne</li><li>Back and muscle pain</li><li>Joint pain</li></ul><h4>Psychological PMS symptoms</h4><ul><li>Anxiety</li><li>Restlessness</li><li>Irritability or sudden anger</li><li>Trouble sleeping or changes in sleep patterns</li><li>Low mood</li><li>Tearfulness or uncontrollable crying</li><li>Mood changes or emotional outbursts</li><li>Difficulty concentrating</li><li>Impaired memory</li><li>Decreased sex drive</li><li>Social withdrawal</li></ul><p>PMS can additionally worsen symptoms of other physical and mental health conditions, such as depression, diabetes, and irritable bowel syndrome.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/best-natural-food-sources-iron/"><strong>10 best natural sources of iron</strong></a></li><li><a href="https://erbology.co/us/best-essential-oil-anxiety/"><strong>What is the best essential oil for anxiety?￼</strong></a></li></ul>

<h3>What are the four different types of PMS symptoms?</h3><p>It’s possible to distinguish four different types of PMS according to the kind of symptoms you experience. Figuring out which is most relevant to you may help you determine which PMS remedies will be most effective. There is some overlap between the symptoms, and you might find that you fit into more than one category.</p><h3>PMS-A: Anxiety</h3><p>The most common types of PMS symptoms in this category are anxiety, irritability, tension, and mood swings. They’re thought to be caused by high levels of oestrogen and low levels of <a href="https://erbology.co/us/increase-progesterone/">progesterone</a> resulting in a hormonal imbalance.</p><p>You can help to counter this by eating foods rich in vitamin B6, such as sunflower seeds and <a href="https://erbology.co/us/shop/organic-hemp-protein-powder/">hemp seeds</a>. Although these foods don’t contain progesterone themselves, they are able to stimulate the body’s production of it. Beans, bananas, and cabbage are also all great choices. Conversely, it’s best to avoid consuming too much dairy and refined sugar.</p><h3>PMS-C: Cravings</h3><p>The most common types of PMS symptoms in this category are cravings for carbs and sweet foods, fatigue, and headaches. Low serotonin levels or an insulin imbalance could be behind such cravings.</p><p>It’s important to resist the urge to indulge in too many sweet treats, because it can negatively impact your blood sugar levels. This may then further disrupt your hormones and create a negative cycle. Instead, try munching on snacks featuring complex carbohydrates and <a href="https://erbology.co/us/good-fats-bad-fats/">healthy fats</a>. Our range of <a href="https://erbology.co/us/shop/asian-inspired-crackers-bundle/">wellness-boosting crackers</a> has plenty of nutrient-rich options, with an array of flavours to choose from!</p><h3>PMS-D: Depression</h3><p>The most common types of PMS symptoms in this category are low mood, tearfulness, social withdrawal, and forgetfulness. They’re thought to be the result of a hormonal imbalance caused by low levels of oestrogen and high levels of progesterone.</p><p>You can help to counter this by eating foods rich in phytoestrogens, such as <a href="https://erbology.co/us/soy-good-for-you/">soy products</a>, flaxseeds, and sesame seeds. It’s also beneficial to ensure that you’re consuming enough vitamin D and B vitamins. These may assist in the creation and activation of oestrogen. In addition, setting aside some time for mindfulness and self-care can be a fantastic mood-boosting tactic.</p><h3>PMS-H: Hyper-hydration</h3><p>The most common types of PMS symptoms in this category are bloating, water retention, weight gain, and tender breasts. These can be the result of hormonal imbalances leading your body to struggle with water balance.</p><p>It might seem counter-intuitive, but drinking more water can help with these PMS symptoms. That’s because if the body is dehydrated, it will try to hang on to the little water it has. You should also avoid consuming too much salt. Conversely, it may be useful to up your intake of <a href="https://erbology.co/us/best-natural-sources-magnesium/">magnesium</a> and potassium by eating mineral-rich foods. These include <a href="https://erbology.co/us/shop/organic-almonds/">almonds</a>, spinach and avocados.</p><h3>What about PMDD?</h3><p>PMDD, or premenstrual dysphoric disorder, is slightly different to the four types of PMS listed above. PMDD is a far more severe form of PMS, and affects approximately 5-8% of people who menstruate.(4) Experts believe that those who suffer from PMDD might have an increased sensitivity to changes in oestrogen and progesterone.(5)</p><p>While the symptoms of PMDD are largely similar to PMS symptoms, they are much worse. They can have a debilitating impact on your daily life, making it difficult to function at work, home, and socially. There are also additional and serious symptoms of PMDD that are not usually seen with PMS, like suicidal thoughts.</p><p>It’s possible to ease PMDD with the same home remedies for PMS, more of which we’ll discuss below. However, it may be wise to seek professional medical advice if your symptoms are very severe.</p><p><img src="https://erbology.health/storage/images/2020/05/Fennel_salad_CRACS_6-1024x683.jpg" alt="Fennel salad recipe"></p><h3>What are some effective natural remedies for PMS symptoms?</h3><p>Regardless of which one of these types of PMS you fit into, there are various techniques you can use to help alleviate your symptoms. Below are some of our top tips. Some will work better than others, depending on which specific PMS symptoms you’re suffering from. As such, it’s worth trying several PMS remedies and seeing which are most effective for you.</p><ul><li>Use relaxation techniques, such as meditation and breathing exercises, to ease stress and regulate emotional imbalances</li><li>Do gentle exercise, such as yoga or walking, to relieve physical symptoms like cramping and also boost your mental health</li><li>Put a hot water bottle or heating pad on your abdomen to ease pain and cramps</li><li>It’s common to experience a drop in iron levels during your period. This can lead to fatigue and dizziness. Counter it by eating iron-rich foods such as dark leafy greens, legumes, tofu and pumpkin seeds</li><li>Consuming plenty of <a href="https://erbology.co/us/b-vitamin-foods/">B vitamins</a> can help ease PMS symptoms. Good sources include legumes such as lentils, edamame and chickpeas, leafy greens, nuts and seeds</li><li>If possible, spend time in the sunshine to boost your levels of vitamin D and alleviate PMS symptoms</li><li>Stay hydrated to stave off bloating, water retention and headaches</li><li>Raising your intake of calcium could help reduce the severity of PMS symptoms. Sesame seeds, <a href="https://erbology.co/us/shop/organic-chia-seed-powder/">chia seeds</a>, almonds, tofu, and Brazil nuts are all great sources</li><li>Avoid sugar, salt, caffeine and alcohol, as these can exacerbate PMS symptoms</li><li>Don’t smoke. In addition to all the other negative impacts on your health, smoking can worsen PMS symptoms</li><li>Make it a priority to get 7-9 hours of good quality sleep a night. An eye mask, <a href="https://erbology.co/us/essential-oils-sleep/">essential oils</a>, and calming bedtime routine can all help if you struggle to drift off</li></ul><p><a href="https://erbology.co/us/shop/organic-lavender-water/"><img src="https://erbology.health/storage/images/2022/11/5D31779x-1024x683.jpg" alt="organic lavender water"></a></p><h3>When should you go to a doctor about PMS symptoms?</h3><p>For most people, natural remedies for PMS are sufficient to ease their symptoms to a manageable level. However, you may find that your PMS symptoms are still severe enough to disrupt your daily life and activities. If that’s the case, it might be worth speaking to your doctor. This is so they can rule out the possibility of your symptoms being caused by another condition, such as endometriosis. They might also be able to advise you on other possible treatments.</p><h3>The final word on PMS symptoms</h3><p>For many of us, PMS symptoms are something we struggle with every month. However, it doesn’t have to be that way. The good news is that there are lots of different tactics you can try that will help to ease them. Moreover, understanding which type of PMS symptoms you normally experience may enable you to determine how best to alleviate them. From eating a healthy diet packed with nutrient-rich ingredients to prioritising self-care, even small lifestyle changes can add up to a big difference</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/ayurvedic-herbs/"><strong>5 Ayurvedic herbs you should have in your cupboard￼</strong></a></li><li><a href="https://erbology.co/us/lower-cortisol/"><strong>How to lower cortisol</strong></a></li></ul>

What is PMS?Premenstrual syndrome, or PMS, refers to a collection of changes that you may experience ...

"Understanding which types of PMS symptoms you normally experience can enable you to determine how best to alleviate them."

PMS Symptoms and their Natural Remedies - Erbology Editorial

If you’re someone who menstruates, you are probably all too familiar with PMS symptoms! The hormonal changes our bodies go through can cause all kinds of unwanted physical and psychological symptoms, both mild and severe. Luckily, however, there are steps you can take to alleviate them. In this article, we’ll look at the different types of PMS and the most effective ways to ease their symptoms. We’ll also cover some more general PMS remedies to help you feel better at that time of the month.

The 4 types of PMS symptoms and their natural remedies

<h3>What can cause a decrease in sex drive?</h3><p>Before examining how to increase sex drive, let’s talk about some of the explanations for why it might have decreased.</p><p>It’s natural for your libido to fluctuate over time, and there are many physical and psychological factors that affect it. As such, it’s important to take some time to understand the underlying reasons behind the drop in your libido. That way, you’ll be able to judge which suggestions for how to increase sex drive might work best for you.</p><p>Some of the most common causes of a low sex drive include:</p><ul><li>Chronic health conditions, such as heart disease, obesity, and diabetes</li><li>Treatments for specific medical conditions, like radiation and chemotherapy for cancer</li><li>Some kinds of medication, including certain antidepressants, steroids, and birth control pills</li><li>Excessive alcohol consumption</li><li>Use of certain recreational drugs</li><li>Menopause and the accompanying changes in hormones</li><li>Low testosterone levels in men</li><li>Ageing</li><li>Pregnancy and the associated hormonal fluctuations</li><li>Sexual problems such as erectile dysfunction and vaginal dryness</li><li>Mental health issues, including depression, anxiety, low self-esteem, and stress</li><li>Relationship problems, for example a lack of trust, poor communication, and high levels of conflict</li><li>Insomnia and other issues related to sleep</li><li>Not getting enough exercise, or exercising too much</li></ul><p>You might find that your lack of libido is due to just one of these factors. Alternatively, it could be a combination of several of them. Either way, identifying the issue will make it easier to determine the most appropriate methods to deal with it. To help you out, the rest of this article focuses on how to increase sex drive naturally and effectively.</p><p><img src="https://erbology.health/storage/images/2019/01/GRASB50_4-1024x683.jpg" alt="raw vegan chocolate bar recipes"></p><h3>How to increase your sex drive naturally</h3><p>Although generally not a harmful symptom, a lack of sex drive may negatively affect your romantic relationships or self-esteem. If having a low libido is causing you concern, the good news is that there are several steps you can take to boost it naturally. Adjustments to your diet, straightforward lifestyle changes, plus adaptogens and other herbal remedies could all make a difference.</p><p>Here are some of the most effective tips for how to increase sex drive.</p><h3>How to increase sex drive through your diet</h3><p>You’re almost certainly already aware that what you eat has an impact on both your physical and mental health. What's interesting is that diet can also be a factor in how to increase sex drive.</p><p>Most of us have heard about certain foods being aphrodisiacs, and probably taken these rumours with a pinch of salt. It’s true that there’s not much evidence to suggest eating one particular ingredient will raise your libido overnight. However, following a healthy diet that’s rich in fresh fruit and vegetables and other whole foods can help.</p><p>There are several reasons for this. Eating well helps to keep your heart healthy and reduces your risk of developing chronic illnesses that can lower libido. It also improves circulation and increases blood flow to the genitals, which boosts arousal and supports a healthy sex life. Conversely, research has linked poor blood circulation to erectile dysfunction.</p><p>A nutritious diet is additionally vital for staving off <a href="https://erbology.co/us/obesity-infertility/">obesity</a>. This is important for the question of how to increase sex drive because being overweight disrupts your hormones and increases the risk of sexual dysfunction.(1) It could also cause issues with self-esteem and body confidence, which could further decrease your libido.</p><p>Thinking specifically of how to increase male sex drive, diet can be an effective way to <a href="https://erbology.co/us/low-testosterone-causes-symptoms/">counter low testosterone</a>. Foods such as cashew nuts and hemp seeds are rich in magnesium and zinc, two minerals which may boost levels of this key hormone.(2)</p><p>On the other hand, for women in menopause, low oestrogen can be a cause of low libido and sexual dysfunction. Therefore, tucking into foods rich in phytoestrogens may be an effective option for how to increase sex drive in women. Soy products, sesame seeds, and flaxseeds are all great sources.</p><p><a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/"><img src="https://erbology.health/storage/images/2020/12/R5D34402-1024x683.jpg" alt="organic cordyceps mushroom"></a></p><h3>How to increase sex drive using adaptogens</h3><p>There are a plethora of herbal remedies out there purporting to work as a way to increase sex drive. While these are not all reliable, there are some which have scientific evidence to back them up.</p><p>For example, traditional medicine practitioners have used ashwagandha as an aphrodisiac for centuries. And modern research supports this belief. Science indicates that this Ayurvedic herb could work to raise levels of testosterone.(3) The same is true of <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/">cordyceps</a>, a medicinal mushroom that helps to boost energy and improve endurance.(4) This makes them both particularly useful as a way how to increase sex drive men might like to consider.</p><p><a href="https://erbology.co/us/shop/organic-ashwagandha-powder/">Ashwagandha</a> could also be beneficial in raising a low sex drive that’s caused by chronic stress and anxiety. That’s because as an adaptogen, it helps our bodies to cope with physical and mental stress more effectively. Studies show that the herb can lower cortisol levels, improve sleep quality, and reduce perceived stress.(5) When thinking about how to increase sex drive from a psychological point of view, these effects can all be advantageous.</p><p>In addition, as an option of how to increase sex drive women can try, taking ginkgo and ginseng might help. Studies suggest these may both work to boost sexual function and arousal in menopausal women.(6) Research has also found maca root to increase libido in women experiencing antidepressant-induced sexual dysfunction.(7) However, more studies are required to confirm this.</p><p>Other aphrodisiacs with science behind them include saffron and fenugreek, which could both increase sex drive in men and women. Finally, research indicates that pistachio nuts and red ginseng could be effective at tackling erectile dysfunction.(8) To find out more about natural ways to treat erectile dysfunction, check out our article on the <a href="https://erbology.co/us/best-herbal-viagra/">best herbal viagra</a>.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/best-herbal-viagra/"><strong>What is the best herbal viagra?</strong></a></li><li><a href="https://erbology.co/us/benefits-of-ashwagandha-for-men/"><strong>What are the benefits of ashwagandha for men?</strong></a></li></ul>

<p><a href="https://erbology.co/us/shop/organic-ashwagandha-powder/"><img src="https://erbology.health/storage/images/2021/06/R5D30051-1024x683.jpg" alt="ashwagandha benefits"></a></p><h3>How to increase sex drive with lifestyle changes</h3><p>As well as improving your diet, there are lots of other simple lifestyle changes that can help boost your libido.</p><p>For example, it’s a good idea to ensure you get plenty of exercise. This is partly because it’s an effective way to avoid obesity and other chronic illnesses that can reduce sex drive. Moreover, studies show that people who keep fit tend to have a greater interest in sex and improved sexual functioning.(9) In addition, research indicates that being physically active also boosts levels of testosterone in men.(10)</p><p>However, one caveat to all this is to make sure that you don’t go overboard. Too much exercise can actually have the opposite effect and further lower your libido.</p><p>When thinking about how to increase sex drive, there are also some bad habits you want to avoid. The first of these is drinking too much alcohol. Although a little tipple can help people to relax and get in the mood, overdoing it may cause problems. Evidence shows that overconsumption of alcohol can result in erectile dysfunction and also inhibit the ability to orgasm.(11)</p><p>Another vice that can negatively impact your sex drive is smoking, because of its damaging effect on your cardiovascular system. Studies have found that smokers are more likely to have a low libido and experience erectile dysfunction compared with non-smokers.(12) Just one more good reason to kick the habit!</p><p><img src="https://erbology.health/storage/images/2023/01/running-1024x543.jpg" alt="running"></p><h3>How to increase sex drive by focusing on your mental health</h3><p>When considering how to increase your sex drive, it’s important to focus on the mind as well as the body.</p><p>As an example, mental health issues such as stress, anxiety and depression can all negatively impact libido. Studies also suggest that they can contribute to erectile dysfunction.(13) Likewise, even normal fatigue from work or caring responsibilities might decrease your desire to have sex.</p><p>With that in mind, here are some tips on how to increase sex drive by prioritising your mental health:</p><ul><li>Practice mindfulness by meditating or doing breathing exercises</li><li>Spend time on creative hobbies you enjoy, such as music, art, or writing</li><li>Get out in nature to boost your mood</li><li>Keep a gratitude journal</li><li>Make time for your friends and family</li><li>Delegate business or household tasks if you’re feeling overworked</li><li>Try tai chi or yoga</li></ul><p>Another key factor to focus on is your sleep. Being well-rested improves your mental health and boosts energy levels, both of which are ways how to increase sex drive. Moreover, research has linked sleep deprivation with decreased levels of testosterone in men.(14)</p><p>Experts advise us to try and get seven to nine hours of good-quality sleep a night. If you struggle with this, check out the following tips:</p><ul><li>Treat yourself to a high-end mattress, pillows, and bedding to ensure you’re comfortable and supported in bed</li><li>Use <a href="https://erbology.co/us/essential-oils-sleep/">calming essential oils</a> to relax in the evening</li><li>Steer clear of caffeine and screen time late at night</li><li>Stick to a regular sleep schedule, getting up and going to bed at the same time every day</li><li>Write down anything that’s worrying you before trying to sleep, so the thoughts are less likely to keep you awake</li></ul><p><img src="https://erbology.health/storage/images/2022/08/danny-g-_Utk8ZYT4tI-unsplash-683x1024.jpg" alt="sleep"></p><h3>How to increase sex drive: other factors to consider</h3><p>It’s important to take emotional factors into consideration when thinking about how to increase sex drive. For example, in some cases, a low libido can be the result of a lack of self-confidence. This might be related to how you feel about your body and your appearance. If that’s the case, it could be that cognitive behavioural therapy (CBT) or similar techniques could help raise your self-esteem. The same is true if you experience any anxiety around the act of sex itself.</p><p>Similarly, a lack of sex drive could also be due to issues in your relationship. That might be a lack of trust, communication difficulties, unresolved conflicts, or an absence of emotional intimacy. You can try and address this by spending more quality time with your partner, for example by arranging date nights. In some cases, couples therapy may also be a huge help.</p><h3>When to see a doctor about how to increase sex drive</h3><p>In most cases, a low sex drive is nothing to be concerned about and can be improved with home remedies. However, in some instances, it might be a sign of another underlying health concern. As such, you may want to seek medical advice in certain circumstances. These include if your low libido appears suddenly, it’s accompanied by other symptoms, or sex is painful.</p><p>In addition, depending on the cause, you might want to speak to a doctor about how to increase sex drive. For instance, this could be if you have a low libido after starting a new medication or because of menopause. There are also therapies that can help to treat <a href="https://erbology.co/us/hormonal-imbalance-symptoms-causes/">hormonal imbalances</a> that are causing a low sex drive.</p><p><img src="https://erbology.health/storage/images/2021/06/R5D39979-1024x683.jpg" alt="ashhwagandha drink"></p><h3>Final comments on how to increase sex drive</h3><p>Sex drive varies naturally over time and from person to person, and having a low libido is not necessarily a problem. However, if you do want to raise yours, then there are several simple methods you can try.</p><p>When thinking about how to increase sex drive naturally, the first step is to try and understand the underlying cause of your low libido. This will then help you to figure out the most effective ways to raise it. That might be focusing on physical factors like diet, psychological ones like stress and self-confidence, or a mixture of both. Either way, it may also be worth considering harnessing the power of herbal remedies such as ashwagandha to boost your sex drive.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/low-testosterone-causes-symptoms/"><strong>What are the low testosterone causes and symptoms?￼</strong></a></li><li><a href="https://erbology.co/us/ergogenic-aids/"><strong>What are ergogenic aids?</strong></a></li></ul>

What can cause a decrease in sex drive?Before examining how to increase sex drive, let’s talk about ...

"Traditional medicine practitioners have used ashwagandha and cordyceps as aphrodisiacs for centuries, and modern research supports this belief."

How to Increase Sex Drive Naturally? - Erbology Editorial

There are a wealth of options out there for how to increase sex drive naturally. These include adjusting your diet, implementing healthy lifestyle changes, working on your relationship, prioritising your mental health, and using herbal remedies. In this article, we discuss some of the reasons you may experience a low libido, before looking at effective natural ways to boost it.

How to increase sex drive naturally

<h3>What is genmaicha tea?</h3><p>Genmaicha green tea takes its name from the Japanese words for brown rice (genmai) and tea (cha). It’s technically a blended tea, made by mixing green tea with grains of roasted brown rice. This gives genmaicha a unique flavour, scent, and appearance quite unlike other varieties of green tea. It also offers plenty of potential wellness benefits, which we’ll cover in more detail later.</p><p>Interestingly, for a tea that’s now popular worldwide, genmaicha has rather humble origins. Although we don’t know exactly who invented this type of brown rice tea or when, it was likely around the 1900s. Tea was an expensive commodity at the time, so people began adding rice to bulk it out. Genmaicha tea consequently earned the nickname ‘the people’s tea’ because it was more affordable.</p><p>Another legend claims genmaicha was created when a servant accidentally dropped some grains of brown rice into his master’s tea. The lord became furious and killed the servant – then tasted the tea and found it to be delicious! However, there is little evidence to suggest this story has any credence.</p><p>People traditionally make genmaicha tea using bancha, a cheaper variety of green tea which consists of older tea leaves. Yet today you also find genmaicha tea made with sencha leaves, <a href="https://erbology.co/us/hojicha-latte/">roasted hojicha tea leaves</a>, and high-end gyokuro leaves. These all come from the same plant, <i>Camellia sinensis</i>. However, cultivators pick them at different times, and grow and process them in different ways.</p><p>You can even get matcha-iri genmaicha, which mixes tea leaves, toasted brown rice, and <a href="https://erbology.co/us/origins-ceremonial-grade-matcha/">matcha powder</a>. This looks a little different to the other varieties, as the matcha powder coats the rice in vibrant green! Whichever you choose, the most common ratio of leaves to rice in genmaicha tea is 1:1.</p><h3>What does genmaicha tea taste like?</h3><p>Genmaicha consists of green tea with brown rice. As such, the flavour varies slightly depending on which type of green tea the producer makes it with. Many people believe the more mature bancha leaves complement the nutty notes of the rice better than younger sencha leaves do. Meanwhile, gyokuro genmaicha tends to be sweeter, whereas hojicha genmaicha is mellow and smoky.</p><p>Likewise, the temperature of the water you use and how long you steep the tea for will affect how it tastes. For example, as a general rule, the longer you leave green tea to infuse, the more bitter it becomes.</p><p>Having said that, whichever variety you choose, you’ll be able to enjoy the unique characteristics of genmaicha tea. Unlike many other types of green tea, once brewed genmaicha is a light yellow colour. The tea’s distinctive aroma is a beautiful combination of the fresh grassiness of tea leaves and the rich toasty scent of roasted rice.</p><p>In terms of flavour, genmaicha tea is warm and nutty, with cereal-like undertones and little bitterness. There’s also a delicate hint of sweetness from the caramelisation of the brown rice. You might find that genmaicha tea reminds you of buttered toast or popcorn. In fact, people sometimes call genmaicha ‘popcorn tea’. This is because some of the rice can pop during the roasted process, making it look a little like popcorn.</p><p>All of which makes genmaicha tea a unique and delicious drink!</p><h3>Does genmaicha tea contain caffeine?</h3><p>Like all green teas, genmaicha does contain some caffeine. However, brown rice green tea usually has lower levels of caffeine than most other varieties. This is because it’s half green tea and half rice, meaning you use fewer tea leaves per cup. Moreover, rice doesn’t have any caffeine in it at all. As such, genmaicha tea is a popular choice to enjoy in the evening.</p><p>It’s not only genmaicha tea’s low caffeine levels that make it a fantastic option when you want to unwind. The drink is also rich in the amino acid L-theanine. Research suggests that L-theanine can have a relaxing effect on the brain, without making you feel drowsy.(1) This is because it increases levels of alpha brain waves, as well as production of serotonin and the neurotransmitter GABA. These may all help to reduce feelings of anxiety. L-theanine might even improve the quality of your sleep – something we could all appreciate!</p><p>Note that the amount of caffeine in genmaicha will vary depending on the type of green tea it’s made with. Genmaicha tea made with hojicha or bancha has lower caffeine levels than genmaicha made with gyokuro, matcha or sencha.</p><p>Of course, having some <a href="https://erbology.co/us/caffeine-bad-you/">caffeine</a> in your tea is not necessarily a bad thing. Multiple studies have found that caffeine can have a positive effect on cognitive functions such as memory, focus, and alertness. What’s interesting is that consuming caffeine and L-theanine together could be especially beneficial in this regard.(2)</p><p>Moreover, drinking green tea with brown rice tends to give you a more stable energy boost compared to drinking coffee. So you’re unlikely to get jittery after a cup of genmaicha tea!</p><h3>Other ways genmaicha tea is good for the brain</h3><p>In addition to enhancing your cognitive performance, enjoying genmaicha green tea could help to protect your brain from ageing. This is thanks to the assortment of beneficial compounds both green tea and brown rice contain.</p><p>For example, green tea is rich in potent polyphenols such as catechins, which studies have found to have neuroprotective effects. Consequently, it could be useful in warding off cognitive decline and reducing the risk of neurodegenerative disorders like dementia.(3) There are several potential reasons for this.</p><p>First, catechins are powerful <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a>, meaning they can protect our cells from the damage caused by free radicals. Experts have linked oxidative stress to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The brown rice in genmaicha tea also has antioxidant properties, as it’s high in key compounds such as ellagic acid. This further boosts the brain-protecting properties of genmaicha green tea.</p><p>Moreover, studies suggest that certain catechins in green tea, like epigallocatechin gallate (EGCG), can activate nerve cells in the brain.(4) This may also help to suppress brain ageing.</p>

<h3>The power of genmaicha tea: further brown rice tea benefits</h3><p>The positive influence of genmaicha tea extends far beyond the brain. For example, research indicates that green tea might help speed up your metabolism and enable you to burn more fat. Some studies have found the catechins it contains could decrease body weight, body fat, and waist and hip circumference.(5) However, further investigation is required to clarify its effectiveness for weight loss.</p><p>Linked with this, evidence suggests that green tea may also improve insulin sensitivity and decrease blood sugar levels.(6) This could work to lower the risk of developing type 2 diabetes. Interestingly, green tea might even be effective at tackling bad breath thanks to the antibacterial properties of its catechins.</p><p>Genmaicha tea is additionally beneficial for the health of your heart. Many studies have found that green tea drinkers have a reduced likelihood of developing cardiovascular disease.(7) There are several factors that contribute to this result. First, the antioxidant properties of green tea help to prevent the oxidation of cholesterol. Green tea can also work to bring down cholesterol levels overall.</p><p>In addition, drinking green tea may lower blood pressure and protect against atherosclerosis. These are all effective ways to keep your heart healthy.</p><p>Returning to the antioxidant compounds in genmaicha tea, research has linked these with a decreased risk of cancer.(8) Some observational studies have discovered that green tea drinkers are less likely to get certain forms of the disease. However, further investigation is required to clarify the drink’s effectiveness in this regard.</p><p>Finally, there is even evidence to suggest that drinking genmaicha tea could boost your <a href="https://erbology.co/us/longevity-diet-nutrition/">longevity</a>. Studies have revealed that those who drink the greatest amount of green tea have a lower risk of mortality from all causes.(9) Now that’s very good news!</p><h3>How to brew genmaicha tea</h3><p>It’s time for the most important part of the article: how to brew the perfect cup of genmaicha tea. The best method will depend on whether you’re using loose leaf tea or genmaicha powder. Let’s look at the brewing instructions for loose leaf genmaicha tea first.</p><p>Start by warming your teapot and teacups with hot water. This can enhance the flavour of your tea and help to maintain its temperature. Then pop 1-2 teaspoons of genmaicha tea per cup into the pot.</p><p>Steep the leaves in 80-85°C water for between 1-3 minutes. The optimal water temperature and steeping time for genmaicha depends on what type of green tea it’s made with. For example, lower-grade teas like bancha can tolerate hotter temperatures. High-grade teas like gyokuro, on the other hand, require a cooler temperature.</p><p>Pour your genmaicha little by little into the cups (rather than filling one completely before moving on to the next). This helps to balance the strength and flavour of the tea in each mug.</p><p>Remember that you can brew genmaicha tea multiple times. With each subsequent infusion, use hotter water and steep the leaves for a little longer. This will preserve the intensity of the flavour.</p><p>When making genmaicha tea from powder, begin by adding about a teaspoon into your cup. Mix it with a small amount of water to make a paste and get rid of any lumps. Then fill up the rest of the mug. You can either stir the drink with a spoon or use a bamboo chasen whisk like when making matcha.</p><p>Want to enjoy a refreshing glass of cold genmaicha tea? Simply pop it in the fridge for a few hours to cool down, then serve it over ice.</p><h3>Introducing our genmaicha tea</h3><p>Using high quality leaves or powder is another important aspect of brewing the perfect cup of genmaicha tea. As well as ensuring you enjoy a great-tasting drink, it enables you to get the maximum nutritional value from every sip. Which is why we make sure that we partner with the best tea producers to create our organic genmaicha powder.</p><p>We source our genmaicha tea directly from small farms in Japan. They harness the knowledge and experience from 170 years of tea production to cultivate the very finest plants. All the plants are organic, so you can rest assured that the producers didn’t use any chemicals to make your genmaicha tea.</p><p>During harvest season, farmers pick the leaves by hand, before steaming and drying them. They then mix roasted grains of brown rice with the tea leaves, in a ratio of approximately 1:1. Finally, our team grinds the green tea with brown rice into a fine powder. We do this in small batches to ensure that the genmaicha tea you receive is always fresh.</p><h3>How to make your own genmaicha tea</h3><p>If you prefer a more DIY approach, you also have the option to make your own genmaicha tea. It’s surprisingly simple – all you need is some loose leaf green tea and rice. Either white or brown rice is fine, but try to avoid long grain varieties.</p><p>The simplest method is to roast the rice in a pan until the grains are dark with a deliciously nutty scent. Allow the rice to cool, then mix it with your green tea leaves and follow the brewing instructions above. In order to make your genmaicha tea more authentic, however, you might like to add some additional steps.</p><p>For example, soaking the rice for a couple of hours before toasting it can help make the grains puffier. Similarly, some people choose to soak and then cook the rice before finally roasting it. If you use one of these approaches, allow the rice to dry prior to roasting.</p><p>Whichever method you pick, take care not to let the rice burn. This will completely spoil the taste of your genmaicha tea!</p>

What is genmaicha tea?Genmaicha green tea takes its name from the Japanese words for brown rice (gen ...

“Genmaicha tea is warm and nutty, with cereal-like undertones and very little bitterness. You also get a delicate hint of sweetness from the caramelisation of the brown rice.”

Genmaicha tea: Brown rice tea benefits - Erbology

Among the many things we adore about green tea is the amazing variety of styles out there to choose from. And today, we want to share one of our new favourites with you: genmaicha tea. Also known as brown rice green tea, it has a warm, nutty flavour with a hint of sweetness we’re sure you’ll love. On top of which, genmaicha tea offers a wealth of potential health benefits. So, pop the kettle on and let’s get started!

Genmaicha: Brown rice tea benefits

<h3>What is hojicha?</h3><p>Among the countless things we love about green tea is the fact that there are so many different varieties. From the rich umami flavour of gyokuro to the complex grassiness of <a href="https://erbology.co/us/matcha-health-benefits/">matcha</a>, there’s a cup to suit every taste and occasion. And one of the relatively recent newcomers to the tea scene is hojicha.</p><p>All types of tea come from the same plant – <i>Camellia sinensis</i>. It’s the way you grow and process the leaves that gives us all the different kinds of the drink. And what sets hojicha apart from other green teas is that producers roast the leaves after picking them.</p><p>The name ‘hojicha’ combines the Japanese words for ‘roast’ (hoji) and ‘tea’ (cha). Although people have been drinking green tea for literally thousands of years, experts believe hojicha originated in the 1920s. A tea merchant in Kyoto wanted to reduce the amount of tea wasted during the harvesting process. He experimented with roasting the leftover leaves, twigs and stems over charcoal, and invented a whole new type of tea.</p><p>Today, tea producers make hojicha by slowly roasting the leaves at a high temperature, in a porcelain pot over charcoal. The leaves they use are typically from plants that are not shaded before harvesting (unlike those used to create matcha). Sometimes people will mix other parts of the tea plant, such as the stems, with the leaves when making hojicha.</p><p>This processing method gives hojicha a unique colour, scent and flavour that makes it easily distinguishable from other sorts of green tea. Hojicha also offers us a wealth of health benefits – but we’ll discuss those later in the article!</p><p><img src="https://erbology.health/storage/images/2023/06/Japanese-tea-tradition-580x1024.jpg" alt="Japanese tea"></p><h3>What does hojicha taste like?</h3><p>Roasting tea leaves turns them a beautiful autumnal shade of reddish-brown, which is also reflected in the colour of brewed hojicha tea. In addition, the process gives hojicha a distinctive smoky, earthy scent quite unlike other varieties of green tea.</p><p>Interestingly, roasting hojicha tea causes a chemical change in the leaves. Not only does this reduce the caffeine content, it also lowers the levels of certain plant compounds called tannins. This makes a cup of hojicha less astringent and bitter than other types of tea.</p><p>Hojicha tea tends to be a little earthy and nutty, with gorgeous mellow undertones of chocolate and caramel. The specific flavour profile of an individual cup will vary depending on several factors. These include the temperature of the water you brew the leaves in, and how long you leave them to steep. However, with any cup of hojicha you can expect to enjoy a drink with a rich smoky taste, accentuated by a hint of natural sweetness.</p><p>The type of leaves and the way the producers roasted them also affects the flavour of hojicha tea. For instance, hojicha can be made by roasting the younger, smaller leaves that are used to make sencha tea. Alternatively, you can roast the older, larger leaves used for bancha, or the stems and twigs used for kukicha. Each variety will have subtle differences in taste and aroma.</p><h3>Does hojicha contain caffeine?</h3><p>Because it’s made with roasted leaves, hojicha caffeine levels are lower than those in other types of green tea. This makes hojicha a good choice for times when you want to enjoy a cup of tea in the evening. Indeed, in Japan, hojicha is a popular tea to drink after meals as a way to aid digestion. Having said that, it’s not completely caffeine-free – so if you’re very sensitive to caffeine, don’t consume hojicha late at night!</p><p>Being low in caffeine is not the only reason that a cup of hojicha could help you relax. The tea is also rich in the amino acid l-theanine, which can have a positive influence on your mental state. For example, studies have found that it may help to ease anxiety and improve the quality of your sleep.(1) L-theanine might additionally increase levels of serotonin and dopamine in the brain, further benefiting your mood.(2)</p><p>The fact that hojicha does contain some <a href="https://erbology.co/us/caffeine-bad-you/">caffeine</a> is a positive. That’s because the combination of L-theanine and caffeine might be particularly beneficial for our cognitive functions. Research suggests that together the two can improve factors such as focus, attention and alertness.(3) Plus, with green tea you have the bonus of avoiding the jitteriness that some people get after consuming coffee.</p><p>And this isn’t the only way in which drinking hojicha tea could benefit your brain. Numerous studies indicate that green teas, such as hojicha, have a neuroprotective effect. Specifically, the catechins they contain may help to stave off cognitive decline and lower the risk of neurodegenerative diseases.(4) That includes conditions such as Alzheimer’s disease and Parkinson’s disease. This may be partly due to green tea’s antioxidant properties, and because catechins like epigallocatechin gallate might be able to activate nerve cells.(5)</p><h3>More hojicha health benefits</h3><p>It’s not only your brain that hojicha is good for – it’s also your body. For example, as mentioned above, green tea is rich in antioxidants. That means it can help to protect your cells against oxidative stress. This is key because experts believe such damage contributes to a number of chronic health conditions, from diabetes to cancer. Indeed, several observational studies have noted that green tea drinkers are less likely to develop cancer. However, further research is necessary to confirm this effect.</p><p>One of the most beneficial compounds found in green teas like hojicha is epigallocatechin gallate, or EGCG. Evidence indicates that EGCG can decrease cholesterol levels, reduce inflammation, and support healthy blood sugar levels.(6) The latter may explain why studies have discovered a correlation between green tea consumption and a lower risk of diabetes. Catechins like EGCG could even be effective against bad breath thanks to their antibacterial properties!</p><p>Similarly, research also suggests that drinking a lot of green tea can reduce your risk of cardiovascular disease.(7) This could be as a result of certain polyphenols in green tea lowering blood pressure, decreasing cholesterol levels, and protecting against atherosclerosis.</p><p>Excitingly, evidence further indicates that drinking green teas like hojicha could help you to lose weight. Some studies have linked green tea with decreased waist circumference and abdominal fat in addition to reduced body weight.(8) One reason for this could be that the drink speeds up metabolism. However, more investigation is required to clarify this.</p><p>Perhaps the most notable advantage of enjoying hojicha is that green tea could even boost your <a href="https://erbology.co/us/longevity-diet-nutrition/">longevity</a>. Studies have found that people who drink the most green tea have a lower risk of death from all causes.(9) That’s a powerful argument for having a cuppa!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/matcha-health-benefits/"><strong>Matcha green tea benefits</strong></a></li><li><a href="https://erbology.co/us/herbal-water/"><strong>All about herbal water￼</strong></a></li></ul>

<h3>How to brew hojicha tea</h3><p>Now you know more about hojicha and how it benefits your wellbeing, let’s discuss how to brew the perfect cup. The method varies depending on whether you’re using loose hojicha tea leaves or hojicha powder.</p><p>If you’re using tea leaves, start by putting 1-2 teaspoons per cup into a teapot. Warming the teapot and cups beforehand with hot water can enhance the tea’s flavour and help maintain its temperature.</p><p>Steep the hojicha in 90°C water for approximately 30 seconds to a minute. The longer you leave it, the stronger and more astringent the tea will taste. This gives you a bit of flexibility to tailor the drink to suit your palate. If you’re making more than one cup, pour the tea little by little into each one. This will ensure the flavour and strength of the hojicha is evenly balanced between them.</p><p>Hojicha leaves can be steeped multiple times, so you’re able to enjoy several cups out of one pot. With each subsequent brewing, leave the water in for a little longer. This will help to preserve the intensity of the flavour.</p><p>If you’re using hojicha powder, the brewing method is similar to that of matcha. Put one teaspoon of hojicha powder into a cup or tea bowl – sifting it helps get rid of any lumps. Then pour the hot water on top and whisk until frothy.</p><p>A bamboo <i>chasen</i> whisk is ideal, however it’s also possible to use a milk frother. You can even shake your hojicha in a jar to achieve the desired level of foaminess! If you’re using a spoon, be sure to sift the hojicha first to avoid it clumping together.</p><p>Whether using powder or leaves, you can also pop brewed hojicha tea in the fridge to enjoy it chilled.</p><h3>Introducing our hojicha powder</h3><p>Another important aspect of brewing the perfect cup of hojicha is using high quality tea leaves or hojicha powder. This will ensure you get the highest nutritional value from the drink, as well as the most delicious taste. And that’s why we take care to only partner with the top tea producers to create our organic hojicha powder.</p><p>We source the finest hojicha directly from small farms in Japan. They utilise 170 years of tea production experience and knowledge to grow the very best tea leaves. Farmers pick the leaves by hand, steam them, and then roast them. After that, they grind the leaves to a fine powder in small batches. This ensures that the hojicha you receive is always fresh.</p><p>Moreover, because our hojicha is organic, you can rest assured that the producers didn’t use any chemicals in the tea’s cultivation.</p><p>Unlike bright green matcha powder, hojicha powder is a gorgeous, warm caramel brown as a result of roasting the leaves.</p><h3>How to make hojicha latte</h3><p>At the beginning of this article, we promised to show you how to make a delicious hojicha latte. So, let’s get to it! Hojicha milk tea can work really well thanks to the rich, roasted flavour of the leaves.</p><p>Begin by making a strong cup of hojicha tea following the brewing instructions above. You can create your hojicha latte with either loose tea leaves or hojicha powder – the choice is yours. Then grab your favourite plant-based milk, and heat and froth it up. We find that oat milk pairs especially well with hojicha, but feel free to experiment.</p><p>All that’s left is to combine the two, and you have yourself a hojicha latte! If you’d like a little more sweetness in your drink, you can add agave nectar or maple syrup. However, this is optional. Similarly, if you want to mix up the flavour, you could try adding vanilla, cinnamon, or nutmeg. Another nice touch is to sprinkle a pinch of hojicha powder on top of the finished beverage before serving.</p><p>Alternatively, if you’re looking for something more refreshing on a hot day, you might like to make an iced hojicha latte. Simply use cold milk instead of warm, and serve the drink over ice!</p><h3>Other ways to use hojicha powder</h3><p>Just like with matcha powder, you’re not limited to only using hojicha powder in drinks. It’s also a fantastic ingredient to elevate your baking. You can use it in both sweet and savoury recipes, although it’s especially popular in desserts.</p><p>For example, try adding some hojicha to chocolate chip cookies, pancakes, brownies, muffins, or cakes. The powder brings a beautifully smoky, nutty flavour to sweet treats, plus all the health benefits we discussed above. And thanks to the tea’s low caffeine content, you don’t have to worry about tucking into such desserts after dinner! When it comes to savoury meals, hojicha powder makes a fabulous addition to broth for ramen noodles.</p><p>So, if you’ve never tried hojicha before, we strongly recommend giving it a go. Not only does it taste delicious, but it can also boost your wellbeing in a wealth of different ways. Time to put the kettle on!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/medicinal-mushrooms/"><strong>Medicinal mushrooms: Q&amp;amp;A￼</strong></a></li><li><a href="https://erbology.co/us/longevity-diet-nutrition/"><strong>Longevity diet and nutrition for longevity￼</strong></a></li></ul>

What is hojicha?Among the countless things we love about green tea is the fact that there are so man ...

“With its characteristic smoky scent, mellow roasted flavour, and wealth of potential health benefits, hojicha tea is a uniquely delicious and wellness-boosting drink.”

What is Hojicha and How to Make Hojicha Latte or Tea - Erbology Editorial

Are you a fan of green tea? Us too! And one variety we’ve recently fallen in love with is hojicha. With its characteristic smoky scent, mellow nutty undertones, and low caffeine content, this roasted tea has a lot to offer. Plus, enjoying a cup can bring you a wealth of potential health benefits. In this article, we introduce you to the delights of hojicha tea. We’re sure it will be on your must-try list by the time you reach the end!

What is hojicha? And how to make a delicious hojicha latte

<h3>What is spirulina?</h3><p>Spirulina is a type of blue-green algae, which grows in nutrient-rich, alkaline freshwater environments. That includes tropical and subtropical rivers, lakes, and ponds. It has an earthy, salty taste, a bit like seaweed or spinach, and is an extremely impressive source of nutrition.</p><p>To get technical, spirulina is an edible biomass of cyanobacteria – thought to be among the oldest life forms on earth.(1) It gets its vibrant colour from a pigment called phycocyanin, which also offers a wealth of potential health benefits. More on that later!</p><p>Although spirulina has made headlines in recent years as a trendy health food, people have been eating it for centuries. The Aztecs harvested the algae from Lake Texcoco, and their messengers used it to boost their endurance on long runs.(2) Meanwhile, the Kanembu people living beside Lake Chad in Africa use it to make traditional sundried cakes called <i>dihé.</i></p><p>What’s exciting is that modern research is finding evidence to back up this ancient wisdom on the benefits of spirulina. In fact, thanks to its rich nutritional profile and convenient cultivation techniques, space agencies are incorporating spirulina into astronauts’ diets. NASA and the European Space Agency are investigating its use for both long-term space flights and missions to Mars.(3) The hope is that spirulina could both provide astronauts with the nutrients they require and protect them against some of the negative impacts of spaceflight on the human body.</p><p>So, what is spirulina? Everything from an ancient dietary staple to a futuristic space food! Consuming it can also be a fantastic way to boost your wellbeing here on Earth. Let’s take a closer look at the potential health benefits of spirulina, and how to include it in your diet.</p><h3>What is spirulina good for?</h3><p>Now that we've covered the question of what is spirulina, it’s time to talk about why it’s good for you. What is spirulina used for, other than keeping astronauts healthy? As it turns out, quite a lot!</p><p>To begin with, spirulina is rich in numerous key vitamins and minerals. These include potassium, iron, vitamin C, copper, magnesium, manganese, calcium, and several B vitamins, which all have important health benefits. For instance, copper helps the body to produce energy, and iron is vital for maintaining healthy blood. Meanwhile, thiamine (vitamin B1) supports the functioning of your nervous system.</p><p>Spirulina is also high in <a href="https://erbology.co/us/beta-carotene/">beta-carotene</a>, an antioxidant that our bodies convert to vitamin A. This plays a key role in eye health, suggesting spirulina might be good for protecting our vision.(4) In addition, spirulina is a complete protein. That means it contains all nine essential amino acids, making it particularly useful for those on a plant-based diet.</p><p>Interestingly, spirulina may additionally be able to alleviate the symptoms of allergic rhinitis. This is when the inside of your nose becomes irritated and inflamed due to an allergic reaction (e.g. hay fever). Studies suggest spirulina could be more effective at improving symptoms such as sneezing, itching, and congestion than certain pharmaceutical antihistamines.(5)</p><p>Spirulina might even be useful for treating anaemia in older adults. Research indicates that the algae can enhance immune function and increase haemoglobin levels in red blood cells, easing symptoms of the condition.(6)</p><p>Moreover, some studies have found that spirulina might have anti-cancer properties. However, further investigation is required to clarify its effectiveness in this regard.(7)</p><h3>What is spirulina good for: the power of phycocyanin</h3><p>As mentioned above, phycocyanin is the pigment which gives spirulina its vivid colour. Yet that’s not all this compound is notable for! It’s also a potent antioxidant with several potential benefits for our wellbeing.</p><p>For example, as an <a href="https://erbology.co/us/what-antioxidants-do/">antioxidant</a>, phycocyanin can inhibit inflammation and protect our cells from oxidative damage caused by free radicals.(8) This is vital because evidence links both oxidative stress and chronic inflammation to a multitude of harmful health conditions. These include arthritis, Alzheimer’s disease, and type 2 diabetes. Phycocyanin may even have neuroprotective effects, although further research is needed to confirm this benefit.</p><p>Speaking of diabetes, evidence suggests that as well as reducing inflammation, spirulina might help to lower blood sugar levels.(9)</p><p>Interestingly, research also indicates that spirulina could support weight loss. Studies have found that including it in your diet might assist in reducing body fat, waist circumference, and BMI.(10) This may be partly because phycocyanin helps to decrease the amount of fat absorbed by the small intestine.</p><p>As mentioned above, the Aztecs used to eat spirulina as a way to boost endurance. Spirulina’s antioxidant properties, along with its capacity to increase haemoglobin levels, may explain why it’s able to enhance exercise performance.(11) Studies have found that supplementing with spirulina can help to improve muscle strength, oxygen uptake, and stamina. So it could be a superb choice for those who like to hit the gym or play sports!</p><h3>What is spirulina good for: the benefits to cardiovascular health</h3><p>When discussing the question of what is spirulina good for, cardiovascular health is one of the most notable answers. There are several ways in which the colourful algae could improve the health of your heart.</p><p>First, it can have a positive influence on your cholesterol levels. Research shows that spirulina works to lower ‘bad’ LDL cholesterol and triglycerides, while simultaneously increasing ‘good’ HDL cholesterol.(12) This helps to support cardiovascular health and reduce the risk of developing heart disease.</p><p>On top of this, the antioxidants in spirulina contribute by reducing the oxidation of LDL cholesterol, further protecting heart health.(13)</p><p>Another way in which spirulina can lower your risk of heart disease is through its effect on blood pressure. Studies show the algae is able to significantly reduce both systolic and diastolic blood pressure.(14) This is particularly true for people who have high blood pressure. Researchers believe it does so by increasing the production of nitric oxide, which helps blood vessels to relax and dilate. This in turn improves blood flow throughout the body.</p><p>The fact that spirulina has anti-inflammatory properties compounds all these benefits. That’s because chronic inflammation can lead to serious cardiovascular problems, including atherosclerosis, heart attacks, and strokes.</p><h3>What is spirulina like in terms of side effects?</h3><p>Experts generally consider spirulina to be safe, with a low risk of experiencing side effects from taking it. Having said that, the algae may not be suitable for everyone to include in their diet. As an example, although it’s rare, some people are allergic to spirulina. Of course, if you experience any negative symptoms after consuming it, it’s best to seek medical attention straight away.</p><p>Those with existing health conditions or who are on any medication should speak to their doctor before taking spirulina. This is to ensure you avoid any unwanted interactions or side effects. For instance, people with autoimmune diseases or a condition called phenylketonuria are advised not to take spirulina. Likewise, women who are pregnant or breastfeeding should seek medical advice before adding the algae to their diet.</p><p>One of the biggest concerns with spirulina relates to the quality of the specific product you buy. When spirulina is cultivated in suboptimal conditions, there is a risk of it becoming contaminated with chemicals, toxins from bacteria, or heavy metals.(15) These can cause damaging side effects if ingested. As such, it’s crucial to choose a spirulina powder from a reputable company that you trust.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/what-moringa-good/"><strong>What is moringa good for?</strong></a></li><li><a href="https://erbology.co/us/hibiscus-health-benefits/"><strong>Hibiscus health benefits</strong></a></li></ul>

<h3>What is spirulina powder?</h3><p>With all these potential health benefits to be enjoyed, you might now be wondering how to add spirulina to your diet. If sourcing fresh algae and adding it to your meals sounds difficult or unappealing, don’t worry! There is a more convenient option: spirulina powder.</p><p>So, what is spirulina powder? We mentioned at the start of this article that spirulina naturally grows in tropical and subtropical lakes, rivers, and ponds. These days, with demand for the algae increasing, people also cultivate it in contained pools under more controlled conditions. Once harvested, the growers will strain, wash, and dry the spirulina before making it into powder. Companies may either package and sell this powder as it is, or compress it into tablet form.</p><p>You can add spirulina powder to various drinks and dishes as an easy and effective way to boost your wellbeing. Not to mention, it brings an intense burst of bright green colour to your glass or bowl!</p><h3>Introducing our spirulina powder</h3><p>As discussed above, quality is a critical factor when it comes to spirulina powder. That’s why here at Erbology we put it at the forefront of our product creation process. Our team combines 35 years’ expertise in growing spirulina with a decade of research at the Aristotle University of Thessaloniki. This enables us to determine the optimum conditions in which to cultivate the algae for our organic spirulina powder.</p><p>For example, we grow our spirulina in a small region in the Balkans. This is the only area in the whole of Europe with the environmental factors necessary for the algae to flourish.</p><p>On top of which, we are one of only three producers which cultivate spirulina in a protected way inside conservatories. What is spirulina grown inside protected from? Not only dust and insects, but also other kinds of algae that can grow alongside spirulina. This is important because so far scientists have only determined eight species of algae to be safe for human consumption. That’s out of more than 20,000 varieties!</p><p>In addition, unlike many other spirulina producers, we don’t use drying machines. Instead, we dry the algae naturally using a patented process. This ensures that the nutritional content of the spirulina is not destroyed by high temperatures. As such, you get a powder with the maximum potential health benefits.</p><p>Finally, we don’t use any pesticides or other chemical additives in the cultivation or production of our spirulina.</p><h3>What is spirulina powder like to eat?</h3><p>Spirulina powder can be something of an acquired taste! The simplest way to take it is to stir a spoonful into a glass of water and drink it. However, some people find the flavour and scent a little off-putting. Spirulina has salty seaweed notes, with bitter, grassy, and earthy undertones. You might sometimes see people describe it as ‘fishy’, but this usually means that the spirulina is of inferior quality.</p><p>Because of its unique taste, many people choose to mix spirulina powder into other dishes and drinks. Happily, there’s no shortage of recipes that you're able to use the powder in. So, having covered the questions of what is spirulina and how can it benefit you, let’s round off with how to take it.</p><h3>Ways to incorporate spirulina powder into your diet</h3><p>What is spirulina best enjoyed with? Well, one of the great things about the powder is how versatile it is. You can add spirulina to both food and drink, and it complements a wide variety of sweet and savoury ingredients. Here are some ideas to get you inspired.</p><p>First, spirulina works perfectly in smoothies. It brings a gorgeous green colour to your drink, and balances out the sweetness of fruits like mango and pineapple. Likewise, spirulina is a fabulous choice for brightening up yoghurt or a breakfast bowl. For a quicker option, you can also stir a teaspoon of powder into a cup of juice.</p><p>If you enjoy baking, spirulina makes a fantastic addition to snacks like <a href="https://erbology.co/us/recipes/aronia-bliss-balls-recipe/">energy balls</a>. Just pop a spoonful into your base of nuts, seeds, and dried fruit as you make them. You could even mix some into batter to create vibrant green spirulina pancakes!</p><p>As well as sweet dishes, spirulina can work brilliantly in savoury meals. For instance, try using it in a homemade salad dressing, or sprinkling some on top of rice dishes. We recommend having some fun and experimenting in the kitchen to find which recipes you enjoy spirulina in the most!</p><p>So, what is spirulina? Perhaps your new favourite ingredient!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/adaptogens/"><strong>What are adaptogens and their health benefits?</strong></a></li><li><a href="https://erbology.co/us/matcha-caffeine/"><strong>Does matcha have caffeine?</strong></a></li></ul>

What is spirulina?Spirulina is a type of blue-green algae, which grows in nutrient-rich, alkaline fr ...

“From keeping astronauts healthy to boosting our wellbeing here on Earth, spirulina has a wealth of benefits to offer.”

What is Spirulina? - Spirulina Uses, Benefits, Side Effects - Erbology Editorial

With its bright colour, distinctive flavour, and wealth of potential health benefits, spirulina is taking the world by storm. So, what is spirulina? How can it boost your wellbeing? And what’s the best way to add it to your diet? In this article, we cover everything you need to know about this exciting ingredient.

What is spirulina?

<p>Before we talk about how to make oat milk, let’s take a closer look at where the drink comes from. While some plant-based milks – such as soy milk – date back hundreds of years, oat milk is a definite newcomer on the scene.</p><p>In the early 1990s, two researchers at Lund University in Sweden were searching for an environmentally friendly milk suitable for people who were lactose intolerant. Oats are an abundant crop in Sweden, making them a logical starting point. Rickard Öste developed technology that used enzymes to liquify oats while still retaining their wellness-boosting beta-glucans.(1) He and his brother Björn founded Oatly in 1994, and the company has since gone from strength to strength. And, of course, there are now plenty of other oat milk options for us to choose from.</p><p>One reason for the drink’s impressive rise in popularity is the fact that it works so well in coffee.(2) That, and it uses less water than almond and rice milk (not to mention dairy).(3) Plus, because it’s free from soy, nuts, gluten, and lactose, it’s suitable for most people with food allergies and intolerances.</p><p>So, why might you want to know how to make oat milk at home when it’s easy to buy it at the supermarket? Well, first, it’s fresh – and you know exactly what’s in it. And second, you’re able to customize it to your personal tastes. From adjusting the sweetness to adding extra health-boosting ingredients like medicinal mushroom powders, you can truly make it your own.</p><p>And speaking of health-boosting ingredients, the oats themselves are bursting with nutritional benefits. We’ll discuss some of those now, then explain exactly how to make oat milk.</p><p><img class="alignnone wp-image-125114 size-large" src="https://erbology.co/wp-content/uploads/2023/11/5D32144-1024x683.jpg" alt="Oat milk recipe" width="1024" height="683"></p><h2><span style="font-size: 18pt;">Oat milk’s health benefits</span></h2><p>The majority of the benefits of oat milk come from the oats. These are highly nutritious, with plenty of B vitamins and key minerals such as manganese, copper, zinc, magnesium, and phosphorus. In addition, oats are rich in antioxidants, which defend our cells against the damage caused by free radicals. Of particular note are compounds called avenanthramides. Research suggests that these polyphenols help to lower blood pressure and also possess anti-inflammatory properties.(4)</p><p>Many of the other health benefits of oats are thanks to the fact that they contain <a href="https://erbology.co/us/beta-glucans/">potent polysaccharides called beta-glucans</a>. And knowing how to make oat milk is a great tactic for getting more of this soluble fiber in your diet. One major advantage of consuming beta-glucans is that they boost the health of your gut. The fiber nourishes the good bacteria there, which has a positive effect on everything from immunity to brain health.(5) It can also decrease levels of bad bacteria in the gut, further contributing to a flourishing microbiome.</p><p>Moreover, beta-glucans help to protect heart health. Studies show the fiber can reduce levels of ‘bad’ LDL cholesterol in the blood.(6) This is important because LDL cholesterol can build up on the walls of your arteries, decreasing flexibility and blood flow. In turn, that increases the risk of heart attack and stroke. Oats may also prevent LDL cholesterol from oxidation, further lowering the risk of heart disease.</p><p>Interestingly, oats might additionally help with blood sugar control. The beta-glucans they contain can improve insulin sensitivity, plus delay the absorption of glucose into the blood.(7) This could work to lower the chances of developing type 2 diabetes, or assist in managing the condition.</p><h2><span style="font-size: 18pt;">How to make your own oat milk</span></h2><p>Now that you know why it’s so good for you, it’s time to go over how to make oat milk. It might surprise you just how simple it can be!</p><p>For this recipe, start by adding a cup of rolled oats to a blender. Choosing a brand that’s certified as gluten free will ensure your oat milk is too. Then pop in two pitted dates – we find Medjool dates to be a superb choice, as they’re soft and sweet. You can adjust the amount you use in order to achieve your desired level of sweetness in the drink.</p><p>Next, sprinkle a pinch of salt on top, then pour in a teaspoon of vanilla extract. Again, you’re able to use more or less of both these ingredients to suit your tastes. Likewise, you could experiment with other natural flavorings if you’d like. This is an ideal way to create oat milk for use in a specific recipe.</p><p>Now it’s time to add the special ingredients: our dual extract mushroom powders. We’ve recommended using half a teaspoon each of agaricus blazei and turkey tail. We’ll talk about the individual benefits of these varieties below, but feel free to swap them for other functional fungi. That’s one option for how to make oat milk tailored to your personal health needs and goals.</p><p>Finally, pour in four cups of water. Once you’ve added all the ingredients, blend the mixture until it’s smooth in texture and a rich cream color. The last step is to strain it using a milk bag or fine sieve to remove any oat remnants. Store the drink in the fridge in a sealed container, and shake well before serving.</p><h2><span style="font-size: 18pt;">Dates: adding more than sweetness</span></h2><p>This is just one of many recipes for how to make homemade oat milk. And one of the biggest variations between them is the sweetener. Maple syrup is a common choice, but in this recipe we’ve opted to use dates instead. Here’s why.</p><p>Firstly, they add a deliciously rich texture and subtle caramel flavor to the drink. Secondly, dates bring numerous health benefits of their own to your oat milk. For instance, dates are bursting with key nutrients such as vitamin B6, copper, calcium, magnesium, and potassium. Several of these are crucial for the development of healthy bones. Dates are also <a href="https://erbology.co/us/fibre-supplement/">high in fibre</a>, which aids digestion by promoting regular bowel movements.</p><p>Another reason we’ve included dates in this guide to how to make oat milk is their high level of antioxidants. The fruit is particularly rich in flavonoids and phenolic acids, both of which possess anti-inflammatory properties. This is beneficial because chronic inflammation can damage healthy cells, leading to the development of harmful conditions like cancer. Dates also contain carotenoids, which support the health of your heart and eyes.</p><p>Interestingly, dates may additionally improve brain health thanks to these anti-inflammatory and antioxidant compounds. Studies have found that date consumption might lower the risk of neurodegenerative conditions such as Alzheimer’s.(8) What’s more, the fruit could help to enhance cognitive functions like memory and learning.(9) However, further research is necessary to confirm this.</p><p>Finally, eating dates might promote labor and reduce labor duration by mimicking the effects of oxytocin in the body.(10)</p><p>Would you prefer a recipe that’s not so sweet? Simply follow the above instructions on how to make oat milk and reduce or leave out the dates.</p><p><a href="https://erbology.co/shop/organic-turkey-tail-mushroom-powder/"><img class="alignnone wp-image-125120 size-large" src="https://erbology.co/wp-content/uploads/2023/11/5D32130-1024x683.jpg" alt="Turkey tail extract benefits" width="1024" height="683"></a></p><h2><span style="font-size: 18pt;">Mushrooms in milk – not as weird as it sounds!</span></h2><p>We assume you weren’t expecting to see <a href="https://erbology.co/us/medicinal-mushrooms/">medicinal mushroom powders</a> in a guide on how to make oat milk! They might sound like unusual ingredients, however there are several very good reasons why we’ve included them.</p><p>For starters, just like oats, functional fungi are rich in beta-glucans. As such, they help to support your immune system, cardiovascular system, and gut health. Moreover, medicinal mushrooms act as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. These are plants which reduce the negative impacts of different kinds of stress on the mind and body. Research shows that chronic stress can contribute to several harmful conditions, including high blood pressure, obesity, depression, and insomnia. That makes this a key advantage.</p><p>On top of these general benefits, each type of functional fungi has its own unique strengths. In this recipe for how to make oat milk, we’ve used agaricus blazei and <a href="https://erbology.co/us/turkey-tail-benefits/">turkey tail</a>. Of course, you can swap these for different species that better suit your needs if appropriate.</p><p>Beginning with <a href="https://erbology.co/us/agaricus-blazei-benefits-uses-side-effects/">agaricus blazei</a>, this mushroom may support cardiovascular health in a number of ways. Studies suggest it could lower inflammation thanks to sterols such as ergosterol, plus decrease cholesterol and blood pressure. All of which lowers the risk of heart disease and stroke. What's more, it contains powerful antioxidants like ergothioneine, which protect cells from free radical damage.</p><p>Turkey tail, meanwhile, is one of the <a href="https://erbology.co/us/mushrooms-gut-health/">best mushrooms for gut health</a>. It functions as a prebiotic, encouraging the growth of good bacteria and nourishing the gut microbiome. This bolsters digestive health and enhances overall wellbeing in a wealth of ways.</p><p>So, learning how to make oat milk with mushroom powders might be more beneficial than you first thought!</p><p><a href="https://erbology.co/shop/organic-agaricus-blazei-mushroom-powder/"><img class="alignnone wp-image-125117 size-large" src="https://erbology.co/wp-content/uploads/2023/11/5D32142-1024x683.jpg" alt="how to take agaricus extract" width="1024" height="683"></a></p><h2><span style="font-size: 18pt;">Meet our dual mushroom extracts</span></h2><p>You’ll notice that this guide to how to make oat milk uses two of our new <a href="https://erbology.co/us/difference-mushrooms-extract-whole-mushroom/">dual extract mushroom powders</a>. These are similar to our whole mushroom powders, but go through some extra steps during the production process.</p><p>First, our team of expert mycologists cultivates the fungi on organic substrates, under meticulously controlled conditions in Europe. They then carefully dry the mushrooms and grind them into a fine powder. Next, we steep the powder in both water and alcohol – a dual extraction process – to separate out specific beneficial compounds. Finally, we combine the two extracts to give you a wider range of secondary metabolites in one concentrated powder.</p><p>Does this mean dual extracts are better than whole mushroom powders? Not necessarily. The latter have a broader spectrum of nutrients, plus higher levels of certain vitamins and minerals. As such, the best choice for you depends on what’s most appropriate for your needs.</p><p>Either way, you can rest assured that you’re in safe hands with our medicinal mushroom products. We have our fungi checked by an independent and accredited quality checker to confirm that they’re rich in valuable beta-glucans and secondary metabolites. We can therefore say with confidence that our extracts are among the most potent on the market. Moreover, we don’t use any pesticides or other chemicals when growing our fungi.</p><p>Besides using mushroom powders in this recipe for how to make oat milk, you could try brewing traditional <a href="https://erbology.co/us/mushroom-tea/">mushroom tea</a> with them. They also work brilliantly in dishes like soups, stews, and risottos, where the hot water can draw out the nutrients. The mildly bitter, nutty, and earthy flavour complements a wide variety of savoury meals. It even pairs surprisingly well with coffee and chocolate!</p><p><img class="alignnone wp-image-125129 size-large" src="https://erbology.co/wp-content/uploads/2023/11/5D32096-1024x683.jpg" alt="How to make oat milk" width="1024" height="683"></p><h2><span style="font-size: 18pt;">How to use your homemade oat milk</span></h2><p>Now that you know how to make oat milk at home, let’s talk about what to do with it! You probably already have plenty of ideas, so we’ll keep this short and sweet.</p><p>Most obviously, you can use homemade oat milk in cereal, or stir a dash into tea, coffee, or hot chocolate. Likewise, it will work in any sweet or savory recipe that calls for store-bought milk. One fabulous thing about knowing how to make oat milk yourself is that you’re able to adjust the flavor profile to fit specific uses or dishes.</p><p>For instance, when using your oat milk in savory meals, you might want to leave out the dates and vanilla. Conversely, if you’re adding it to cakes or other desserts, we recommend leaving those ingredients in. You could also think about including other natural flavorings – such as cocoa powder or strawberries – to better suit certain bakes. The only limit is your imagination! You might never buy your oat milk from the supermarket again....</p>

Before we talk about how to make oat milk, let’s take a closer look at where the drink comes from. W ...

How to Make Oat Milk at Home - Erbology

There’s a lot to love about oat milk. It’s creamy enough for hot chocolates, foamy enough for lattes, allergen friendly, and neutral tasting. On top of all that, it’s better for the environment than not only dairy milk but also several other plant milks. Yet have you ever thought about making your own? It might sound challenging, however, it’s easier than you may be thinking. In this guide, we’re going to show you exactly how to make oat milk. What’s more, we’ve given the recipe a unique nutritional boost with the addition of dual extract mushroom powders. You’ll soon be wondering why you never tried making oat milk before!

How to make oat milk

<h2>What is matcha?</h2><p>Before we look at how to make matcha drink recipes, let’s talk more about this amazing ingredient. Matcha is a type of powdered green tea that’s taken the world by storm thanks to its <a href="https://erbology.co/us/matcha-health-benefits/">impressive health benefits</a>.</p><p>While powdered tea originated in China, it was in Japan that matcha truly took off. Japanese Buddhist monks studying in China found the drink helped them to achieve a meditative state of calm focus. In approximately the 8th century, they brought it home with them. Matcha drink recipes soon became popular with Zen monks, nobles, and samurai alike. This led to the development of the Japanese tea ceremony, which is designed to promote mindfulness and tranquillity.</p><p>Like other types of green tea, you prepare matcha from the leaves of the <i>camellia sinensis</i> plant. What makes it special is the way that producers grow and harvest it. Prior to picking, tea farmers shade the plants from the sun. This boosts the production of chlorophyll, giving the leaves a vibrant emerald color and exceptional nutritional value.</p><p>To keep the quality of matcha high, producers use only the youngest and freshest leaves. They pick these by hand, then gently steam and dry them before removing any stems and veins. Finally, farmers grind the leaves into a fine, vivid green powder. You then whisk this in hot (but not boiling) water to make matcha tea. As such, unlike other types of tea, you’re consuming the entire leaf when you drink it – hence the extra benefits.</p><p>This unique process gives matcha a complex creamy, grassy flavor, with a natural sweetness that’s balanced out by umami undertones. As well as enjoying a traditional cup of tea, you can use the powder in a range of matcha drink recipes. Including this matcha energy drink!</p><h2>Does matcha give you energy?</h2><p>We often reach for coffee when we need energy, thinking of tea as more of a relaxing drink. However, tea also contains caffeine, which acts as a stimulant. It blocks the effects of adenosine, reducing tiredness and increasing energy levels. <a href="https://erbology.co/us/matcha-caffeine/">Matcha actually has a higher caffeine content</a> than other types of green tea.(1) As such, matcha drink recipes can be effective at boosting both mental and physical energy.</p><p>And it’s not just the caffeine that helps you feel more alert when enjoying matcha drink recipes. The tea also contains an amino acid called l-theanine, which helps to enhance focus and attention. What’s interesting is that the combination of caffeine and l-theanine could be especially beneficial for concentration and cognitive performance.(2)</p><p>One reason for this is that l-theanine alters the effects of caffeine. This helps you to avoid the energy crash and jitters that people sometimes get with coffee. What’s more, l-theanine has a relaxing influence on the mind and body, reducing feelings of stress and anxiety.(3) This is because it increases levels of gamma aminobutyric acid, a neurotransmitter that produces a calming effect. Matcha drink recipes can therefore enable you to achieve the state of calm alertness that Buddhist monks so value!</p><p>Excitingly, in addition to boosting mental energy and performance, green teas like matcha may also protect against cognitive decline.(4) This is partly thanks to potent plant compounds called catechins. These act as antioxidants, defending our cells against the damage caused by free radicals.</p><p>So, it’s no wonder that products such as the matcha love energy drink are hitting the market! However, matcha drink recipes offer far more benefits than simply fighting fatigue. Time to get into the details.</p><p><a href="https://erbology.co/us/shop/organic-ceremonial-matcha-green-tea/"><img src="https://erbology.co/wp-content/uploads/2023/10/5D31947-1024x683.jpg" alt="matcha recipes"></a></p><h2>Other health benefits of matcha</h2><p>First off, as mentioned above, matcha is bursting with <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a> that protect us from oxidative stress. Experts have linked such damage to several harmful health conditions, including diabetes, heart disease, and cancer. As well as protecting the brain, matcha could therefore lower your risk of chronic diseases and reduce signs of ageing. Combined with the tea’s high vitamin C content, this also means it could do wonders for your complexion!</p><p>Notably, matcha is rich in a catechin called epigallocatechin-3-gallate, or EGCG. Studies suggest this has anti-cancer properties, neuroprotective effects, and a positive influence on cardio-metabolic health.(5)</p><p>Indeed, matcha drink recipes could be especially beneficial for the cardiovascular system. For example, research has found that green tea reduces the risk of heart attack, heart disease, and stroke.(6) This may be due to its ability to lower blood pressure and decrease levels of ‘bad’ LDL cholesterol.(7) The latter can build up on the walls of your arteries, limiting blood flow and raising the chance of clots.</p><p>What’s more, healthy matcha drink recipes may assist with weight management.(8) The tea might boost your metabolic rate, enable you to burn more fat, and lower your BMI. This is advantageous because being obese can increase your risk of developing numerous serious diseases.</p><p>Likewise, green tea could help to protect the liver, improve blood sugar management, and reduce the risk of bone fractures. The latter is thanks to potent polyphenols that help to increase bone mineral density, lessening the chance of osteoporosis.(9)</p><p>All of which means it’s not surprising that green tea – which includes matcha drink recipes – is associated with greater longevity.(10) So, without further ado, let’s go over how to make this delicious and wellness-boosting matcha energy drink.</p><p><img src="https://erbology.co/wp-content/uploads/2023/10/5D31958-1024x683.jpg" alt="Matcha energy drink recipe"></p><h2>Our matcha energy drink recipe: the perfect pick-me-up</h2><p>Out of all the possible matcha drink recipes you could go for, why choose this one? Well, it’s quick and easy to make, bursting with nutrition, and tastes amazing! Here’s how to whip yourself up an energy-enhancing glass.</p><p>To begin, chop up a banana and pop the slices into a blender. Pour in 400ml of oat milk (or another plant-based milk alternative), then add three or four lime peels. These will give your drink plenty of zest! You can always mix things up by using the peel from yuzu, lemon, or other similar fruits instead. For an even more citrusy zing in your matcha drink recipes, try adding the juice from your chosen fruit too.</p><p>Next, sprinkle in one and a half teaspoons of matcha powder to add color and a burst of nutrition. Feel free to use a little more or less to adjust the strength of the matcha taste to your liking. Finally, pour in one or two teaspoons of vanilla extract to give the beverage a delicious depth of flavor.</p><p>All you need to do now is to blend the mixture until it’s smooth and creamy. The texture will be similar to a smoothie, but not quite as thick. Then you’re ready to serve your matcha energy drink! Pour the beverage into a glass and decorate it with a dusting of bright green matcha powder. For extra refreshment on warm days, add a handful of ice cubes before blending or to the glass before serving.</p><p>As this is a matcha energy drink, we recommend enjoying it early in the day or before a workout. That will ensure you get the maximum benefit from this focus-boosting powdered green tea.</p><h2>Energy and beyond: the benefits of bananas</h2><p>The banana in this matcha energy drink recipe does much more than provide texture and sweetness to the beverage. Like the tea itself, this humble fruit also helps to fight fatigue.</p><p>Bananas are relatively high in calories compared to other types of fruit, with plenty of sugar, carbs, and fiber. As such, they can give you an instant yet sustained burst of energy.(11) What’s more, bananas are rich in minerals like potassium and magnesium. These act as electrolytes, supporting muscle contraction during exercise. They might even help to reduce cramping and soreness, although further research is necessary to confirm this.</p><p>This physical energy boost makes bananas the perfect addition to matcha drink recipes, as the tea itself is most useful for mental energy.</p><p>The high fiber content of bananas also helps to support your digestive health. The resistant starch in the fruit acts as a <a href="https://erbology.co/us/prebiotics-gut-health-benefits/">prebiotic</a>, nourishing the good bacteria in your gut. Your gut microbiome influences everything from the immune system to brain health, making this a key benefit. Fiber additionally promotes feelings of fullness, which can be useful for healthy weight management. Moreover, it may be beneficial for moderating levels of blood glucose and reducing spikes in blood sugar too.</p><p>In addition to assisting during workouts, the high levels of potassium and magnesium in bananas supports heart health. For instance, <a href="https://erbology.co/us/potassium-blood-pressure/">potassium can help to lower blood pressure</a> and reduce the risk of hypertension, heart attack, and stroke.(12) Magnesium also assists with regulating blood pressure, plus keeps the heart beating in a steady rhythm.</p><p>That’s a lot of good reasons to use bananas in matcha drink recipes! Not to mention, the two flavors complement each other perfectly.</p><p><a href="https://erbology.co/us/shop/organic-ceremonial-matcha-green-tea/"><img src="https://erbology.co/wp-content/uploads/2023/10/5D31973-1024x683.jpg" alt="Organic ceremonial uji matcha"></a></p><h2>All about our ceremonial grade matcha</h2><p>In order to get the maximum benefit from your matcha drink recipes, it’s important to choose a top-quality product. This ensures that the powder is rich in all the protective plant compounds discussed above. There are several <a href="https://erbology.co/us/origins-ceremonial-grade-matcha/">different grades of matcha</a> on offer, distinguished by the type of leaves used to make them.</p><p>Our <a href="https://erbology.co/us/shop/organic-ceremonial-matcha-green-tea/">Organic Ceremonial Matcha</a> is the highest grade available, crafted from the youngest and finest leaves. This is the variety used in traditional Japanese tea ceremonies. It has a bright green color, fresh grassy scent, and sweet, delicate flavor.</p><p>We source our matcha from tea producers in Uji, a city outside Kyoto that’s famous for its superior quality tea. They grow the plants using organic techniques, so you can rest assured there were no pesticides or other chemicals involved. Farmers pick the shaded leaves by hand, then steam and dry them before finely grinding them using a stone mill. They do this to order, ensuring that the powder is always fresh.</p><p>We pack our matcha in environmentally friendly amber glass jars, and ship them out to you at home. Please reuse or recycle these once you’ve used up all the powder making matcha drink recipes!</p><p>Want to savor the unique flavor of matcha in its purest form? Simply mix a teaspoon of powder into 80ºC water with a bamboo whisk (or <i>chasen</i>). Start by using a circular motion to dissolve the powder, then switch to a more vigorous zigzag pattern. This should give you a gorgeously foamy and frothy tea topped with small bubbles. For the best taste and texture, drink it straight away before the powder settles on the bottom of the cup.</p><h2>Beyond matcha drink recipes: other ways to use powdered tea</h2><p>There are plenty of other matcha drink recipes you can make besides traditional tea or this matcha energy drink. For example, one classic option is to whip up a warm and creamy <a href="https://erbology.co/us/recipes/matcha-latte-recipe/">matcha latte</a> (or an iced variety!). You can also add the powder to your favorite smoothies, or have a go at making matcha lemonade.</p><p>However, it’s possible to use matcha in baking too. The powder adds a stunning green hue to all kinds of dishes, in addition to tasting amazing. Try mixing some into recipes for pancakes, brownies, cookies, ice cream, biscuits, or cakes for a delicious and colorful dessert. Fancy something savory? Stir the tea into bread dough, pesto, salad dressings, granola, or hummus for a unique vegetal twist.</p><p>Matcha’s balance of sweet and umami notes makes it surprisingly versatile, so don’t be afraid of experimenting with the powder! Whether you prefer matcha drink recipes or tea-infused food, this beloved ingredient is certain to become one of your favorites.</p>

What is matcha?Before we look at how to make matcha drink recipes, let’s talk more about this amazin ...

Matcha Energy Drink Recipe - Erbology

Matcha drink recipes are all the rage these days. From authentic tea bowls to modern lattes and health-boosting smoothies, there’s an option for every occasion. And with this one, we’ve focused on increasing energy. Creamy and refreshing, our matcha energy drink is ideal for helping to enhance concentration and support vitality. That’s in addition to all the other wellness benefits this potent tea offers. So, whether you’re heading to work, the gym, or on an outdoor adventure, this recipe will set you up for success – and in the most delicious way possible!

Matcha energy drink

<h3>What is pumpkin spice?</h3><p>The pumpkin spice latte has become one of the quintessential symbols of autumn. Along with crisp red leaves, cozy jumpers, and spiky horse chestnut pods, seeing people clutching their Starbucks or Dunkin pumpkin spice latte is a real sign of the season. But what exactly is pumpkin spice? And how did it become so popular?</p><p>We think of the pumpkin spice latte as a relatively modern drink. And while that’s true, the actual spice mix itself has been around for decades. What’s really interesting about pumpkin spice though, is that it doesn’t actually contain pumpkin!</p><p>The ingredients used to make pumpkin spice mix are not set in stone. It’s a flexible blend of several warm and aromatic spices like cinnamon, nutmeg, cloves, ginger, and allspice. When making your own pumpkin spice latte, the exact ingredients you use, and how much of each, is up to you.</p><p>People have been consuming these spices for thousands of years. What’s more, you can find recipes calling for some version of pumpkin pie spice that date back centuries. However, it wasn’t until the 1930s that companies started offering pre-blended pumpkin pie spice mixes. Then in 2003, Starbucks released its first pumpkin spice latte, which kicked off the world’s obsession with the beverage. Finally, in 2022, ‘pumpkin spice’ entered the Merriam-Webster dictionary – sealing its position as a cultural icon.</p><p>Although pumpkin spice doesn’t contain actual pumpkin, we’ve opted to include pumpkin puree in this pumpkin spice latte recipe. This brings both color and flavor to the drink, as well as some extra health benefits. Let’s look at those now.</p><h3>The health benefits of pumpkin</h3><p>Pumpkins are highly nutritious, and bursting with key vitamins and minerals that support our wellbeing. For instance, the squash is rich in vitamins A and C, both of which help to boost the immune system. Vitamin A assists in fighting infections, while vitamin C increases white blood cell production and enhances wound healing.(1) That makes a pumpkin spice latte perfect for <a href="https://erbology.co/us/winter-immunity/">warding off winter colds</a>!</p><p>These vitamins, along with the vitamin E in pumpkin, are also important for improving the health of your skin. As an example, Vitamin C is necessary for producing collagen.(2) This is a protein that boosts your skin’s elasticity and hydration. Plus, vitamins C and E are both <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a>. That means they defend our cells against oxidative stress, reducing the risk of chronic diseases and signs of ageing.</p><p>Interestingly, pumpkin may be especially beneficial for the health of your eyes. This is because it’s rich in lutein and zeaxanthin, two carotenoids that accumulate in the retina. Research shows they can protect our eyes from harmful blue light, plus reduce the risk of conditions such as cataracts.(3) This is bolstered by the fact that pumpkins are high in vitamin A, which is crucial for healthy vision.</p><p>Adding pumpkin puree to your pumpkin spice latte could also be great for your heart. One reason for this is that the squash is a fabulous source of <a href="https://erbology.co/us/potassium-blood-pressure/">potassium</a>. Evidence suggests this mineral works to lower blood pressure and decrease the risk of suffering a stroke.(4)</p><p>Finally, pumpkins are high in fiber. This helps to nourish the good bacteria in your gut, reduce blood sugar spikes, and support healthy weight management. That’s a lot of persuasive reasons to treat yourself to a homemade pumpkin spice latte!</p><p><img src="https://erbology.co/wp-content/uploads/2023/10/5D31985.jpg" alt=""></p><h3>Espresso: good for more than just energy</h3><p>Obviously, pumpkin puree is not the only ingredient in a pumpkin spice latte. The coffee itself is another key aspect of the drink. And luckily, it’s also bursting with potential health benefits.</p><p>Most famously, because it <a href="https://erbology.co/us/caffeine-bad-you/">contains caffeine</a>, coffee helps to boost energy and fight fatigue. It does so by altering the levels of certain neurotransmitters in the brain. This means coffee may also work to improve athletic performance. In addition, it can make you feel more alert and enhance your cognitive functions.</p><p>Speaking of cognition, evidence indicates that coffee consumption reduces the risk of conditions like Alzheimer’s and Parkinson’s too.(5) However, further research is necessary to clarify this.</p><p>Interestingly, studies additionally link drinking coffee with a lower risk of depression.(6) So the combination of espresso and comfort-inducing spices in a pumpkin spice latte could be the perfect pick-me-up on dark winter days!</p><p>And depression isn’t the only condition coffee might help with. Evidence shows it could also lessen the chances of developing type 2 diabetes.(7) This may be because it protects beta cells in the pancreas, which are responsible for producing insulin. Insulin, in turn, is key for regulating blood sugar levels.</p><p>Perhaps the most exciting potential benefit of coffee, however, is that it could <a href="https://erbology.co/us/longevity-diet-nutrition/">increase longevity</a>. Studies have found that drinking coffee daily is associated with a lower risk of death regardless of other factors like age and weight.(8) Once again though, further research is necessary to clarify these findings.</p><p>One caveat to all these benefits is that some people need to limit their intake of caffeine. This includes those who are pregnant, breastfeeding, or have certain existing health conditions.</p><h3>Our pumpkin spice latte recipe: the ultimate autumn treat</h3><p>Now that we’ve covered some reasons why they’re good for you, let’s discuss how to make a pumpkin spice latte. Crafting your own might be a bit more effort, but it’ll almost certainly be healthier than the pumpkin spice latte Dunkin and other coffee shops sell!</p><p>To begin, pour 300ml of oat milk into a saucepan and add two or three tablespoons of pumpkin puree. As always, feel free to use another plant-based milk if you prefer. Next, sprinkle in a teaspoon of wild chaga mushroom powder. More on this extra-special ingredient later! Pop in a stick of cinnamon, then add half a teaspoon of your chosen pumpkin spice mix. Alternatively, you can personalize your pumpkin spice latte recipe by making your own blend of flavors.</p><p>Stir everything together and simmer over a medium heat for a few minutes. At this point, your mixture should turn a gorgeous autumnal yellow. Fish out the stick of cinnamon and pour in two shots of espresso. You might like to opt for caffeine-free coffee if you want to enjoy your pumpkin spice latte in the evening.</p><p>Next, add one or two tablespoons of coconut syrup. You can adjust the amount depending on how sweet you want your drink to be. Top this off with half a teaspoon of vanilla extract and stir well. Let the mixture infuse for a couple of minutes. Afterwards, strain it into a glass or mug to ensure you get a silky-smooth pumpkin spice latte.</p><p>Feeling extra indulgent? Try garnishing your pumpkin spice latte with a dollop or two of vegan whipped cream! Lastly, sprinkle on a dash of cinnamon powder and you’re ready to serve. The drink is best enjoyed while it’s still warm.</p><p><a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/10/5D32034.jpg" alt=""></a></p><h3>Chaga mushrooms: the diamond of the forest</h3><p>Mushrooms are probably not an ingredient you’d expect to see in a pumpkin spice latte recipe. But trust us, there are plenty of good reasons to include chaga powder in this drink! We’ve got a whole article on the <a href="https://erbology.co/us/chaga-mushroom-benefits/">benefits of chaga</a>, but here are some of the highlights.</p><p>One of chaga’s most notable advantages is that it could support your immune system. Studies suggest the fungus can stimulate white blood cells, helping us to fight off infections.(9) This is thanks to the potent <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>, sterols and triterpenes it contains, like trametenolic acid, lanosterol, and inotodiol.</p><p>What’s more, chaga might be able to reduce inflammation. This is important because, while short-term inflammation can be beneficial, if it becomes chronic, it may damage healthy cells. Experts have linked chronic inflammation to numerous harmful conditions, including obesity, arthritis, asthma, heart disease, and cancer.</p><p>Chaga also functions as an <a href="https://erbology.co/us/adaptogens/">adaptogen</a>. That means it can help the mind and body to handle stress of all kinds more effectively. Similar to chronic inflammation, chronic stress contributes to a number of health conditions, making this another key benefit.</p><p>In addition, chaga may support the health of your heart. Studies have found that it can improve cholesterol levels, decreasing ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol.(10) This helps to lessen the risk of heart disease. Moreover, chaga could also be useful in managing type 2 diabetes thanks to its ability to lower blood sugar levels.(11)</p><p>One reason for both these benefits is that chaga is a powerful antioxidant. However, further research on humans is necessary to confirm the results.</p><p>Doesn’t sound quite so strange to include chaga in a pumpkin spice latte recipe now, right?</p><p><a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/10/5D32019.jpg" alt=""></a></p><h3>Introducing our wild chaga powder</h3><p>To enjoy the above-mentioned chaga benefits in your pumpkin spice latte, it’s vital to choose a high-quality product. We create our <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">organic wild chaga mushroom powder</a> using fungus that grows on birch trees in the forests of Finland. Our growers wild-harvest it in small batches, then carefully dry the mushrooms to avoid any microbial contamination.</p><p>We grind the dry chaga into a fine powder, which we package for you in environmentally friendly amber glass jars. Please reuse or recycle these once they’re empty! And before then, store your functional fungi powder in a dark place at room temperature to keep it fresh.</p><p>We take pride in offering only the finest medicinal mushrooms. That’s why we have our chaga tested by independent and accredited quality checkers. What’s more, we don’t add any starch or other filler ingredients – what you receive is 100% pure chaga powder.</p><h3>How to use chaga powder</h3><p>Chaga mushroom is a wonderful addition to this pumpkin spice latte recipe. However, there are plenty of other ways to include this fab fungus in your diet. The most effective method is to add a teaspoon to 250ml of hot water and steep or simmer it for about 30 minutes. This helps to draw out the mushroom’s nutrients. You can then use the steeped chaga to make tea, coffee, or hot chocolate.</p><p>It’s possible to take chaga up to twice a day, for 6-8 weeks. We recommend then having a break of 1-8 weeks before starting the next cycle. This is to make sure you don’t develop a tolerance for the mushroom or over-stimulate your immune system.</p><p>Please note that you shouldn’t consume any medicinal mushrooms if you are pregnant or breastfeeding. Likewise, we don’t advise giving them to children. This is because there hasn’t yet been enough research into their safety for these groups. And if you have an existing medical condition or are on any medication, consult a doctor before using functional fungi. This will help you avoid any unwanted side effects or interactions.</p><p><img src="https://erbology.co/wp-content/uploads/2023/10/5D31978.jpg" alt=""></p><h3>Top serving tips for this pumpkin spice latte recipe</h3><p>As we mentioned above, it’s important to strain this pumpkin spice latte before serving. This is because not all of the chaga powder will dissolve in the milk. Straining it makes sure the drink is velvety smooth right down to the last sip.</p><p>One of the great things about this recipe is the amount of freedom you’ve got to customize it. Pumpkin spice isn’t a set blend. So play about with the spices you use and how much of them you put in. This will enable you to personalize the drink for different people or different times of the day. Similarly, you’re able to swap the coconut syrup for agave nectar or maple syrup if you prefer. And of course, you can leave off the whipped cream if you want a slightly healthier beverage. A dusting of cinnamon and cacao powder works just as well!</p><p>A steaming hot beverage is wonderfully comforting on cold days. However, you also have the option to make an iced pumpkin spice latte. Simply follow the recipe above and then pour the drink into a glass piled high with ice cubes. Delicious!</p><p>This pumpkin spice latte is perfect for snuggling on the sofa as the temperature drops and the leaves change color. Does it get any more autumnal than that?</p>

What is pumpkin spice?The pumpkin spice latte has become one of the quintessential symbols of autumn ...

Pumpkin spice latte recipe - Erbology

Autumn is here, so you know what that means – it’s the season of the pumpkin spice latte! Read on to find out how to whip up a perfect mug of the drink at home. We’ve enhanced the recipe with a sprinkling of wild chaga to give you an immune system boost as the weather turns cold.

Pumpkin spice latte recipe

<h3>Spice up your life</h3><p>Most of us prefer not to eat bland food, and consider a well-stocked spice rack a kitchen essential. What’s really interesting is that science agrees with us. Whether you like lots of heat in your meals or just a little, eating spicy food could benefit your wellbeing.</p><p>Most of the spices you find in curry powder bring more than flavour to recipes like this curried pumpkin soup. For example, studies suggest that consuming dishes made with curry powder can boost cardiovascular health in several ways. It may work to lower blood pressure, improve blood flow, and reduce triglyceride levels.(1) All of this helps to decrease the risk of developing heart disease.</p><p>What’s more, many of the spices in curry powder act as antioxidants.(2) This means they protect our cells against the damage caused by free radicals. Also known as oxidative stress, experts have linked such damage to a broad range of chronic diseases. It even contributes to ageing, so eating curried pumpkin soup might just help to keep you youthful!</p><p>Numerous spices – including ginger, turmeric, and coriander – also have anti-inflammatory properties. Chronic inflammation raises the risk of several harmful health conditions, making curry dishes even more beneficial to wellbeing.</p><p>Excitingly, studies have additionally found that eating spicy food correlates with a lower risk of death.(3) So spicing up your life with a curried pumpkin soup might even help to extend it!</p><h3>The potent health benefits of pumpkins</h3><p>You can add curry powder to all sorts of dishes, so why choose to make this curried pumpkin soup? Well, pumpkin does more than bulk out the dish. This vibrant vegetable also offers a wealth of its own wellness-boosting benefits.</p><p>For starters, pumpkins are packed with plenty of key vitamins and minerals. These include vitamins A and C, both of which strengthen the immune system.(4) Vitamin A helps to fight infections, while vitamin C supports wound healing and the production of white blood cells.</p><p>Several of the vitamins that pumpkins contain also enhance skin health. For instance, vitamin E works to keep skin hydrated, while vitamin C is necessary to produce <a href="https://erbology.co/collagen-supplements-work/">collagen</a>. This is a protein that ensures your skin stays smooth and strong. Moreover, the beta-carotene in pumpkins could help to protect skin cells from the damage caused by UV rays.(5) Although eating this curried pumpkin soup doesn't mean you can stop using sun cream!</p><p>Speaking of <a href="https://erbology.co/beta-carotene/">beta-carotene</a>, this colourful carotenoid is beneficial for your eyesight too. Studies indicate that it can reduce the chances of developing cataracts, helping to protect your vision.(6) What’s more, pumpkins are a fabulous source of lutein and zeaxanthin. These carotenoids are potent antioxidants which support eye health in a number of ways. That includes reducing the risk of age-related macular degeneration and protecting the eyes from harmful blue light.(7)</p><p>Finally, just like the curry powder, the pumpkin in this curried pumpkin soup is good for your heart. One reason for this is that it’s rich in potassium, a mineral which lowers blood pressure and reduces the risk of stroke.(8) Meanwhile, pumpkin’s antioxidant properties help prevent the oxidation of LDL cholesterol, decreasing the likelihood of developing heart disease.</p><p><img src="https://erbology.co/wp-content/uploads/2023/09/5D31638-1024x683.jpg" alt="curried pumpkin soup recipe"></p><h3>Soul-warming and delicious: our curried pumpkin soup recipe</h3><p>Now that we’ve explored some of the reasons why this dish is so good for you, it’s time to get technical. Here’s how to make our curried pumpkin soup recipe.</p><p>Start by adding the oil to a large saucepan. We’ve suggested sunflower oil, but you can swap this for your favourite alternative if you prefer. Then pop in the onion, red pepper, garlic, and carrot. Give the mixture a stir, and sauté the ingredients on a medium heat before adding the veggie stock. Next, spoon in the pumpkin purée and mix it all together until your soup has an even texture.</p><p>Once you’re happy with the base of your curried pumpkin soup, you can move on to the seasonings. Sprinkle in the sea salt, black pepper, and curry powder to amp up the flavour. Feel free to adjust the amount of each you use to suit your palate or the people you’re cooking for.</p><p>Last, in goes the reishi mushroom powder – more on the benefits of that special ingredient later. Then simmer your curried pumpkin soup on a gentle heat for about 20 minutes. Your kitchen should be starting to smell pretty good by this point!</p><p>When the dish is cooked, stir in the vegan yoghurt and some chopped parsley. Then you’re ready to serve. Spoon your curried pumpkin soup into bowls and top with a bright swirl of yoghurt and dash of olive oil. For maximum health benefits, we recommend using extra virgin olive oil. Next, garnish with colourful pops of chilli and more parsley, and finally a scattering of pine nuts for crunch. Enjoy while it’s still warm!</p><p><img src="https://erbology.co/wp-content/uploads/2023/09/5D31637-1024x683.jpg" alt="curried pumpkin soup ingredients"></p><h3>Terrific toppings</h3><p>The toppings we’ve recommended for this curried pumpkin soup bring colour, flavour, and texture to the bowl. But that’s not all. They also level up the health benefits of the dish.</p><p>For example, chilli peppers are rich in a compound called capsaicin, which is what gives them their heat. Evidence indicates that capsaicin can support weight loss and fat burning by boosting your metabolism.(9) It might additionally suppress appetite, while also increasing the number of calories you burn.</p><p>Turning to pine nuts, these can promote heart health thanks to a polyunsaturated fatty acid called pinolenic acid. This helps to lower levels of ‘bad’ LDL cholesterol, reducing the risk of it building up in your arteries.(10) What’s more, sprinkling pine nuts on your curried pumpkin soup could be useful for boosting the health of your brain. That’s because they’re a good source of key nutrients like omega-3.</p><p>Parsley offers us a surprising number of potential benefits to wellbeing too. For instance, the herb is rich in vitamin K, which is vital for blood clotting and building strong bones. It’s also bursting with folate, a B vitamin that studies have linked with a lower risk of heart disease.</p><p>The final topping on our curried pumpkin soup is <a href="https://erbology.co/olive-oil-benefits/">olive oil</a>. This acts as both an antioxidant and an anti-inflammatory, helping to reduce the risk of chronic disease. Research suggests that olive oil protects the heart by preventing the oxidation of LDL cholesterol and lowering blood pressure.(11) It might also improve insulin sensitivity and blood sugar levels, decreasing the risk of developing type 2 diabetes.(12) Olive oil may even help combat Alzheimer’s disease, however further research is required to clarify this.</p><h3>Reishi powder: our immune-supporting secret ingredient</h3><p>Most of the ingredients in this curried pumpkin soup recipe are commonplace. However, here at Erbology, we always enjoy putting a twist on our dishes by enhancing them with powerful functional foods you might not find in the supermarket. Enter <a href="https://erbology.co/benefits-of-reishi-mushroom/">reishi</a>. With a nickname like the mushroom of immortality, you can see why we wanted to include it in the dish!</p><p>Practitioners of traditional medicine systems have been using reishi for generations, most notably to boost immunity. And modern scientific research is beginning to find evidence to support this ancient wisdom. This <a href="https://erbology.co/medicinal-mushrooms/">medicinal mushroom</a> is rich in potent polysaccharides called <a href="https://erbology.co/beta-glucans/">beta-glucans</a>, as well as secondary metabolites like triterpenes. As such, it’s able to stimulate the activity of certain types of immune cells, including macrophages and natural killer cells.(13)</p><p>It’s not only our physical health that reishi could be good for though – it’s also our mental health. As an <a href="https://erbology.co/adaptogens/">adaptogen</a>, it can enable the mind and body to cope with different kinds of stress more effectively. This is more important than you might think, because chronic stress contributes to a number of harmful conditions. These include obesity, high blood pressure, depression, diabetes, anxiety, a weakened immune system, and insomnia.</p><p>There’s also evidence to suggest that reishi could help to alleviate fatigue and increase feelings of wellbeing.(14) What’s more, research indicates that this fantastic fungus might work to improve the duration and quality of your sleep.(15) That’s as a result of key sterols and triterpenoids it contains, such as beta-sitosterol. So, adding reishi powder to your curried pumpkin soup may make it easier for you to <a href="https://erbology.co/essential-oils-sleep/">drift off at night</a>!</p><p><a href="https://erbology.co/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/09/5D31651-1024x683.jpg" alt="organic reishi mushroom powder"></a></p><h3>All about our organic reishi mushroom powder</h3><p>Quality is crucial when it comes to medicinal mushrooms. Using a high-end reishi powder in your curried pumpkin soup will help ensure that you get the maximum benefit from it. That’s exactly why we work with expert mycologists to cultivate ours.</p><p>Our team grows reishi in small batches on organic lignocellulosic substrates, under meticulously controlled conditions in Europe. This gives the fungus all the nutrients it requires. Once mature, we carefully dry the mushrooms at&nbsp;60°C to prevent microbial contamination, before grinding them into a fine powder. This makes it easy for you to use.</p><p>In order to confirm that our reishi is top quality, we have it checked by independent and accredited testers. They verify that our <a href="https://erbology.co/shop/organic-reishi-mushroom-powder/">organic reishi mushroom powder</a> is exceptionally rich in potent beta-glucans. We then ship it out to you in environmentally friendly amber glass jars.</p><p>Reishi powder has a mildly bitter mushroom taste that goes perfectly in this curried pumpkin soup. However, there are plenty of other ways you can take it. Hot liquid helps draw out the nutrients, so stirring some into coffee or making <a href="https://erbology.co/mushroom-tea/">mushroom tea</a> are both great options. Likewise, stews and risottos work really well with functional fungi. Alternatively, make the most of reishi’s sleep-enhancing powers by treating yourself to a <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a> before bed!</p><p>It's possible to take reishi daily, but we suggest doing so in cycles. Having a break after 6-8 weeks of use helps to avoid over-stimulating the immune system or developing a tolerance. As with all functional fungi, speak to a doctor before taking reishi if you have an existing health condition or are currently on medication. Medicinal mushrooms are not suitable for children, or people who are pregnant or breastfeeding.</p><h3>Super serving suggestions for this curried pumpkin soup</h3><p>One thing we love about this curried pumpkin soup recipe is how versatile it is. You’ve got plenty of options for customising it to suit your taste. And that’s not only in terms of the level of spice you use.</p><p>For instance, instead of the pine nuts, you could get your crunch from sunflower seeds or pumpkin seeds. Alternatively, mix up the seasonings by using coriander leaf in place of the parsley. You can also try creating that gorgeous white swirl on top of the soup with coconut cream rather than yoghurt. And if you’re in the mood for some culinary experimentation, swap the curry powder for your own blend of spices.</p><p>If you’d like some extra protein in your dish, you might consider making curried pumpkin lentil soup instead. Other ideas include adding sweet potato or tomato to the base of the soup for a greater depth of flavour. Whichever way you make it, it’s also easy to scale up the recipe. Perfect for larger dinner parties or times when you want to freeze some and reheat it later.</p><p>Freshly baked bread is always a superb choice when serving soup, but it’s far from the only one. As an example, if you’d prefer something with a bit more bite, you could try our <a href="https://erbology.co/product-category/gluten-free-snacks/">range of crackers</a>. We find the Indian spiced variety in particular makes a fabulous pairing with this curried pumpkin soup.</p><p>With autumn fast approaching and pumpkins back in season, there’s never been a better time to try out this recipe. We’re sure you’ll find that there is nothing more comforting on a dark and chilly night!</p>

Spice up your lifeMost of us prefer not to eat bland food, and consider a well-stocked spice rack a ...

Curried Pumpkin Soup Recipe - Erbology

As autumn arrives, it’s the perfect time to whip up a deliciously creamy, wholesome, and piping-hot bowl of soup. And what better way to embrace the season than by putting pumpkin in the spotlight? To really up the comfort levels, this curried pumpkin soup is bursting with fragrant and warming spices. Plus, we’ve added a pinch of immunity-supporting reishi mushroom powder to boost your wellbeing as the temperature drops. This dish is like a cosy blanket for your mind, body, and soul!

Curried pumpkin soup

<h3>The history of the humble sandwich</h3><p>At its core, the sandwich is simple. Two pieces of bread, with some kind of filling between them. This also means it’s an extremely versatile dish. You can use any type of bread you like, and put anything you want between the slices! So it’s no surprise that sarnies are such a popular lunch option. But where and when did the humble sandwich originate?</p><p>As you probably expect, it’s impossible to say exactly when people first began eating bread with fillings. Scientists have discovered evidence of bread-making that dates back an astonishing 14,000 years.(1) What’s more, experts theorise that prehistoric humans may have wrapped roasted meat inside this bread. In which case, the sandwich might very well be a stone age invention!</p><p>Of course, people didn’t use the word ‘sandwich’ for this type of food until much later. That name comes from the fourth Earl of Sandwich, John Montagu.</p><p>The most popular story claims he was playing cards with friends and wanted to continue doing so as he ate. So, he asked for “a bit of beef, between two slices of toasted bread”.(2) Others say that, as Lord of the Admiralty, it’s more likely he created the dish so that he could eat while working at his desk. A trend that persists for many office staff who bring a veggie sandwich to work!</p><p>Either way, the name stuck, and over time the popularity of the sandwich grew exponentially. When Marks and Spencer introduced the first pre-packaged sandwich in 1980, it solidified the food’s place as a handy lunch option.(2) However, although they’re convenient, making your own sarnie is generally healthier and more environmentally friendly.(3)</p><p>With that in mind, let’s find out how this veggie sandwich could support your wellbeing.</p><h3>The wonderful health benefits of white beans</h3><p>No one wants a sandwich that’s too dry. And while spreads like margarine and peanut butter function perfectly well, we’re using white bean purée on this veggie sandwich. There are several varieties of white beans to choose from, including cannellini beans, butter beans, and haricot beans. But whichever you pick, they offer a wealth of potential health benefits.</p><p>For starters, beans are a fantastic source of <a href="https://erbology.co/us/plant-based-protein/">plant-based protein</a>. This makes adding beans to veggie sandwich recipes particularly beneficial for those on a vegetarian or vegan diet. Protein is vital for many of the body’s functions, including building muscle, maintaining bone health, and repairing damaged tissue.</p><p>White beans are also bursting with fibre, which supports a healthy digestive system. It acts as a <a href="https://erbology.co/us/prebiotics-gut-health-benefits/">prebiotic</a>, nourishing the good bacteria in your gut. This is important because the gut microbiome influences everything from brain function to immunity. Fibre can additionally promote heart health by lowering blood pressure and improving cholesterol levels.</p><p>This combination of high fibre and high protein also promotes feelings of fullness, making it easier for you to maintain a healthy body weight. Indeed, studies show that people who regularly consume beans are less likely to be obese or have excess belly fat.(4)</p><p>Finally, white beans are rich in numerous key vitamins and minerals. These include copper, folate, iron, phosphorus, zinc, potassium, and magnesium. These all have crucial roles to play in keeping us healthy and happy.</p><p>Interestingly, studies show that beans are a central part of the daily diet in all the <a href="https://erbology.co/us/blue-zone/">Blue Zones</a>.(5) These are locations around the world where residents enjoy exceptional longevity. That alone is an excellent reason to add them to your veggie sandwich!</p><p><img src="https://erbology.health/storage/images/2023/09/5D31884.jpg" alt="white bean and veggie sandwich ingredients"></p><h3>Eat your veggies!</h3><p>It goes without saying that vegetables are beneficial for our health and wellbeing. And while we all know this, it’s worth briefly going over exactly why. The details are sure to encourage you to pack as many into your veggie sandwich as possible!</p><p>Numerous studies have found that a diet rich in fruit and veg can lower your risk of several harmful conditions.(6) These include heart disease, stroke, diabetes, obesity, and even cancer. This is partly because fruits and vegetables are high in fibre, along with plenty of important vitamins and minerals. Fruits and vegetables also help to protect your vision thanks to certain carotenoids they contain, like lutein and zeaxanthin.</p><p>Moreover, many of the compounds in vegetables act as <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a>, defending our cells against the damage caused by free radicals. In addition, they help to reduce inflammation, further lowering the risk of chronic disease.</p><p>Each type of vegetable has its own wellness-boosting plant compounds, so variety really is the spice of life here. Try to tuck into a range of different-coloured veggies to maximise the health benefits you get from your diet. In addition, it’s best to avoid cooking your vegetables too much, as this can decrease their nutrient content.</p><p>Who would have thought that a veggie sandwich could have such a positive impact on our health? So without further ado, let’s look at how to whip up this white bean and vegetable sarnie.</p><p><img src="https://erbology.health/storage/images/2023/09/5D31913.jpg" alt="white bean and veggie sandwich recipe"></p><h3>Simple yet scrumptious and satisfying: our veggie sandwich recipe</h3><p>We’re sure you know how to make a veggie sandwich! However, if you want to create this particular one, here’s how.</p><p>We’ll begin by making the white bean paste for the veggie sandwich. First, pop one and a half cups of your chosen variety of white beans into a blender. Then sprinkle in a pinch of sea salt, along with the sweet paprika and dried oregano. To this, add half a clove of garlic, a splash of lemon juice, and a drizzle of chia seed oil. Feel free to adjust the amount of each seasoning you use to suit your palate.</p><p>Top the mixture up with three or four tablespoons of water and blend until smooth and creamy. Try not to make it too runny, or the bread in your veggie sandwich will get soggy! Conversely, if it’s too thick, you can always add a drop more water and blend it again.</p><p>Stir in the pickled cucumber, and then spread your white bean paste on both slices of bread. We’ve recommended using wholegrain bread, but other types like sourdough and rye also work brilliantly. If you have more time, you could even bake your own!</p><p>Add the slices of pepper to one piece of bread, followed by the strips of carrot and your favourite microgreens. Pop the other slice of bread on top and press down gently to ensure the veggie sandwich stays together. Then cut your sarnie in half and enjoy! Alternatively, if you want to take your veggie sandwich into work for lunch, store it in an airtight container until you’re ready to eat.</p><h3>Tasty and nutritious: the health benefits of chia seed oil</h3><p>The splash of chia seed oil in the white bean paste brings a delicate nutty flavour to your veggie sandwich. But as you know, we like our ingredients to do more than just taste good. We also like them to enhance your wellbeing. And chia seed oil definitely earns its place in that regard.</p><p>Chia seed oil is naturally rich in alpha-linolenic acid (ALA), which is a form of <a href="https://erbology.co/us/essential-fatty-acids/">omega-3</a>, as well as omega-6. These healthy fats offer us a wealth of potential benefits. For example, research indicates that ALA can reduce the risk of heart disease.(7) This may be because omega-3 fatty acids help to improve cholesterol levels, lower blood pressure, and decrease inflammation.</p><p>What’s more, chia seed oil’s omega-3 content could make this the best veggie sandwich for brain health. Studies have found that ALA has neuroprotective effects, reducing the risk of conditions like stroke and Alzheimer’s disease.(8) Omega-3 fatty acids may even help to protect against depression.</p><p>Chia seed oil is also rich in vitamin E, which acts as a potent antioxidant. This means it could guard against oxidative stress, which experts link to numerous harmful health conditions. These include diabetes, heart disease, neurodegenerative diseases, and cancer. Combined with the beans and vegetables, that makes this veggie sandwich a fabulous option for a wellness-boosting lunch.</p><p>The vitamin E and healthy fats in chia seed oil might also enhance the condition of your skin. They help to hydrate the skin and reduce signs of ageing, for a more youthful and glowing complexion. Similarly, chia seed oil could keep your hair shiny and hydrated, reducing frizz and breakage. For these benefits, applying the oil externally is more effective than consuming it in your veggie sandwich.</p><p><a href="https://erbology.co/us/shop/organic-chia-seed-oil/"><img src="https://erbology.health/storage/images/2023/09/5D31903.jpg" alt="organic chia seed oil"></a></p><h3>Check out our organic chia seed oil</h3><p>We craft our <a href="https://erbology.co/us/shop/organic-chia-seed-oil/">organic chia seed oil</a> using raw chia seeds grown sustainably on independent farms in Latin America. After five months of cultivation, the farmers harvest the seeds and ship them to our team in Europe. We then cold-press the chia seeds in small batches to extract their oil. Our oils are unrefined, which means we don’t treat or process them in any other way. Nor do we add any other ingredients, so what you receive is 100% pure chia seed oil.</p><p>To minimise our impact on the planet, we ship out our oil to you in environmentally friendly amber glass bottles. Please help us by reusing or recycling yours once it’s empty!</p><p>There are plenty of other dishes you can use chia seed oil in besides this veggie sandwich. Try drizzling it over salads, soups, pasta, and stews, or mixing it into salad dressings. One point to remember is that chia seed oil doesn’t like to be heated. Therefore, it’s best to add it just before serving, or use it in dishes that don’t need to be cooked. Such as this veggie sandwich!</p><p>Another option is to take one or two tablespoons of chia seed oil neat. This is a quick and easy way to support your wellbeing every day.</p><p>If you want to use chia seed oil to improve the condition of your hair, it’s best to apply it directly to your locks. Simply massage a small amount into damp or dry hair and let it work its magic! That allows it to seal in moisture and should leave your hair shinier, softer, and more hydrated.</p><h3>Customising your white bean and veggie sandwich</h3><p>Usually, we round off these recipe articles with some serving suggestions. However, you probably don’t need advice on how to serve a sarnie! So instead, let’s explore some ideas for making this easy veggie sandwich recipe the perfect lunchtime meal for you.</p><p>With the white bean paste, one option is changing the type of beans you use for a subtle flavour shift. Alternatively, switch up some of the seasonings for a bigger variation. Try lime juice instead of lemon, or stir in a bit of miso rather than using sea salt. A touch of balsamic vinegar is also a superb choice.</p><p>When it comes to the vegetables, your options are pretty much endless. We’ve chosen peppers, carrots, and microgreens to add a pop of colour, but feel free to swap these for any of your favourite veggies. Cucumber ribbons are a fab substitute for carrot strips, while spinach is an impressively nutritious leafy green to use.</p><p>Alternatively, if you’d like to add some warmth to the dish, you could make a roasted veggie sandwich. Peppers work brilliantly here too, as does aubergine, courgette, and red onion. And of course, we already discussed a few of the various types of bread you can use above. In addition to those, you’ve always got the option to pop the fillings in a bagel or wrap instead. All of which means that this veggie sandwich could look and taste different every time you make it!</p><p>Whether you’re enjoying your veggie sandwich at the office, on a picnic, or at home, it’s sure to make a wholesome and delicious lunch. Plus, there’s no need to feel guilty if you want another round!</p>

The history of the humble sandwichAt its core, the sandwich is simple. Two pieces of bread, with som ...

White bean and Veggie Sandwich Recipe - Erbology

Having a sarnie for lunch might seem uninspired, but that just means you haven’t tried the right recipe yet! This white bean and veggie sandwich is bursting with delicious and wholesome ingredients that will keep you satisfied until dinner. Plus, we’ve included a drizzle of nutty chia seed oil to enhance the health of your brain, heart, and skin. From the first bite, it will have you looking at sandwiches in a whole new light!

White bean and veggie sandwich

<h3>Singing the praises of sandwiches</h3><p>Sandwiches are something of a staple food here in the UK. Surveys frequently find that about half of us eat them for lunch almost every day.(1) Whether store-bought or homemade, they’re a common sight in offices and schools around the country. Plus, sandwiches are a key component of the traditional British afternoon tea.</p><p>Yet sarnies have a reputation for being a bit dull. A choice made for convenience rather than taste. While that’s sometimes true, it doesn’t have to be. When creating your own sandwich, the filling options are practically endless. From modern avocado sandwich recipes to hearty grilled cheese varieties, there’s something to suit everyone. What’s more, you can transform them into a surprisingly healthy meal.</p><p>Although pre-packaged sandwiches often contain worrying levels of sugar and salt, those we create ourselves can be far more wholesome. The first step is choosing the right bread. Recent research shows that three-quarters of packaged sliced bread sold in UK supermarkets contains as much salt per slice as a packet of ready salted crisps.(2) Switching to a variety such as sourdough or wholegrain is a simple way to make your sarnie healthier. Extra points if you bake it yourself!</p><p>Then you have the fillings. Common options, like processed meat and cheese, are high in sodium and saturated fat. Conversely, avocado sandwich recipes bursting with fresh veggies can be effective at boosting your nutrient intake. And they’re still convenient enough to take into the office!</p><p>Our goal with this tofu salad sandwich recipe was to create a sarnie that’s both wellness-boosting and satisfying. Let’s look at some of the reasons why it’s so good for you. Then we’ll show you how to make it so you can find out how great it tastes!</p><p><img src="https://erbology.health/storage/images/2023/09/5D31688-1024x683.jpg" alt="how to make avocado and tofu sandwich"></p><h3>Avocado: a food that lives up to the hype</h3><p>Avocados are currently one of the trendiest fruits out there. However, their roots are ancient. Experts believe the avocado tree dates back over 10,000 years, and humans might have been cultivating it since around 5,000BCE.(3) One reason for avocado’s popularity is its creamy taste and texture, but people also prize it for its health benefits. Let’s explore some of the advantages of tucking into vegetarian avocado sandwich recipes.</p><p>Avocados are bursting with vitamins and minerals, as well as fiber, <a href="https://erbology.co/us/good-fats-bad-fats/">healthy fats</a>, and carotenoids. These all contribute towards keeping us fit and well. For example, the high levels of potassium and magnesium in avocado could help to lower your blood pressure. This reduces your risk of cardiovascular disease. Research also shows that eating avocados can improve your cholesterol levels, further protecting your heart.(4)</p><p>What’s more, avocados are rich in <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a>. These defend our cells against oxidative stress, which experts have linked to ageing and several chronic diseases. Such antioxidants include the carotenoids lutein and zeaxanthin, which protect the health of our eyes.(5) Studies suggest they support good vision and reduce the risk of conditions like age-related macular degeneration.</p><p>Enjoying avocado sandwich recipes could also be beneficial for your gut health. As avocados are high in fiber, they can increase bacterial diversity and the growth of good bacteria in the gut.(6) This is important because a flourishing gut microbiome supports everything from the immune system to brain function.</p><p>Interestingly, although avocados are high in calories, research indicates that they could help you maintain a healthy body weight. Studies have linked the fruit with increased satiety, weight loss, and decreased abdominal fat.(7) So avocado sandwich recipes can definitely leave you feeling satisfied!</p><h3>Tofu’s terrific health benefits</h3><p>There are all kinds of delicious avocado sandwich recipes to choose from, so why go for one with tofu? It might seem like an odd ingredient to use in a sandwich, however it’s a fantastic way to add extra flavor and texture. Not to mention, it’s bursting with health benefits of its own.</p><p>First, tofu is extremely nutrient dense. It’s a complete source of plant-based protein, meaning it contains all nine essential amino acids.(8) These are necessary for all kinds of different functions within the body. We can’t make them ourselves, so we have to obtain them from our diet.</p><p>Moreover, adding tofu to your avocado sandwich recipes could support the health of your heart. This is thanks to the ingredient’s high levels of protein, fiber, and compounds called isoflavones. Studies have found that <a href="https://erbology.co/us/soy-good-for-you/">soy products</a> like tofu can reduce ‘bad’ LDL cholesterol.(9) This helps to prevent it from building up in your arteries, thereby decreasing the risk of heart attack and stroke.</p><p>That’s not all though. Tucking into tofu may further lessen the chances of cardiovascular disease by lowering blood pressure and reducing inflammation.(10) What’s more, soy isoflavones might support healthy blood sugar management. Studies have linked tofu consumption with a lower risk of diabetes, however further research is necessary to clarify this.(11)</p><p>Soy isoflavones could additionally be beneficial for bone health. Evidence suggests that the compounds might reduce bone loss and boost their mineral density.(12) Interestingly, thanks to soy isoflavones, adding tofu to avocado sandwich recipes may even help to enhance our cognitive functions.(13) Although further research is required to confirm this, it might mean this tofu salad sandwich recipe is perfect for work lunches!</p><p><img src="https://erbology.health/storage/images/2023/09/5D31724-1024x683.jpg" alt="avocado and tofu sandwich recipe"></p><h3>Our avocado and tofu sandwich recipe: your new favorite lunch</h3><p>If all this talk of delicious tofu and avocado sandwich recipes is making you hungry, don’t worry! It’s time to discuss how to make this one.</p><p>To begin, get a ripe avocado and scoop out the flesh into a bowl. Add a pinch of sea salt and black pepper, along with a splash of lemon juice. You can adjust the amount that you use of all three to suit your taste. Next, grab your walnut oil and drizzle a tablespoon into the bowl. We’ll talk more about why we’ve added this particular ingredient later! Using a fork, mash the avocado and stir the mixture until smooth.</p><p>Now we’re going to start assembling the sandwich. Get two slices of your chosen bread and pop them on a plate. Next, spread a thick, even layer of the avocado paste onto each one. To bring a bit of spice to the dish, add a dash of hot chilli sauce on top. If you’re not a fan, you can always skip this step!</p><p>Moving on to the tofu, we recommend using a firm or extra-firm variety in your avocado sandwich recipes. This will ensure that it retains its shape and texture. Add a slice to one piece of bread, then top it with yellow pepper and strips of cucumber. Finish this off with a handful of your favorite kind of fresh salad leaves. Finally, pop the other slice of bread on top, and press down gently to keep everything together.</p><p>And that’s it! Like all avocado sandwich recipes, this is best enjoyed soon after making.</p><h3>The amazing benefits of walnut oil</h3><p>Walnut oil brings a beautifully toasty, nutty taste to avocado sandwich recipes, which is great for adding depth of flavor. But, of course, that’s not all. It’s also an easy way to increase your sarnie’s nutritional content.</p><p><a href="https://erbology.co/us/walnut-benefits/">Walnuts are rich in potent polyphenols</a> such as ellagitannins, which can fight both oxidative stress and chronic inflammation.(14) This helps to reduce the risk of developing several harmful conditions, including heart disease, diabetes, and Alzheimer’s.</p><p>Speaking of Alzheimer’s, the potential <a href="https://erbology.co/us/walnuts-brain-health/">benefits of walnuts for brain health</a> are especially well known. This is partly because of their antioxidant and anti-inflammatory properties, which both help to stave off cognitive decline.</p><p>In addition, the polyunsaturated fatty acids in walnut oil can boost neurogenesis and improve signalling between neurons.(15) Several studies have found that walnuts are able to enhance cognitive functions like memory and reasoning. What’s more, they could reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.(16)</p><p>The brain isn’t the only organ that could benefit from you adding walnut oil to your avocado sandwich recipes. For instance, the essential fatty acids and vitamin E it contains may boost the condition of your skin.</p><p>Furthermore, walnut oil can protect the health of your cardiovascular system. Studies indicate it might enhance blood vessel function and lower blood pressure.(17) Moreover, it could improve levels of triglycerides and cholesterol in your blood.(18) All of this lessens the chances of developing heart disease.</p><p>Finally, consuming walnut oil in avocado sandwich recipes may also support healthy blood sugar management.(19) This is especially beneficial for those with, or at risk of, type 2 diabetes.</p><p><a href="https://erbology.co/us/shop/organic-walnut-oil/"><img src="https://erbology.health/storage/images/2023/09/5D31761-1024x683.jpg" alt="organic walnut oil"></a></p><h3>Introducing our organic walnut oil</h3><p>We craft our <a href="https://erbology.co/us/shop/organic-walnut-oil/">organic walnut oil</a> using only the finest nuts, grown by independent, ethical farmers in Eastern Europe. Our team picks them by hand, and mechanically shells them to order so that they’re as fresh as possible. We then cold-press the raw walnuts in small batches to extract their precious oil. They’re not processed in any other way apart from this, making our walnut oil pure and unrefined.</p><p>In addition to sourcing our walnuts sustainably, we ship the oil out to you in environmentally friendly amber glass bottles. Please help us by reusing or recycling these once they’re empty.</p><p>Walnut oil is incredibly versatile, and you can use it for far more than enhancing avocado sandwich recipes. For example, drizzle it over salads and fresh pasta dishes to elevate their flavor with a toasty hint of walnut. Walnut oil also pairs perfectly with roasted vegetables, soups, and stews. So don’t be afraid to do some culinary experimentation and see which meals you enjoy it in the most!</p><p>One point to note is that you shouldn’t heat walnut oil to a high temperature. This can cause it to lose nutrients and give it a bitter taste. As such, pouring the oil over your food just before serving is ideal. Alternatively, stick to avocado sandwich recipes and other dishes that don’t require any cooking. If you’d like more inspiration, check out our recipes for <a href="https://erbology.co/us/recipes/green-gazpacho-recipe/">green walnut gazpacho</a> and <a href="https://erbology.co/us/recipes/sweet-potato-gnocchi-walnut-sauce/">sweet potato gnocchi with walnut sauce</a>.</p><p>Another option is to simply take a tablespoon on its own for a quick burst of key nutrients. Thanks to antioxidant and anti-inflammatory compounds like ellagic acid, walnut oil is also a fabulous addition to your skincare routine. No wonder it’s so popular!</p><h3>Customizing your avocado and tofu sandwich recipe</h3><p>Anyone can make delicious avocado sandwich recipes. And the great part about that is how much opportunity you have to create the perfect dish for your palate. That means you can whip up multiple variations of this avocado and tofu sandwich recipe without getting bored!</p><p>For example, one technique we love is soaking the tofu in a marinade as a way to add extra zest. Whether it’s soy sauce and rice wine vinegar, basil and balsamic vinegar, or a BBQ marinade, the options are endless. Just be sure to squeeze the excess moisture out of the tofu first to ensure it can absorb enough flavor. And don’t let it become too moist, or the bread in your avocado sandwich recipes might get soggy!</p><p>Another simple method is to mix up the extra ingredients you include in addition to the avocado and tofu. Pretty much any fresh vegetables will do the trick. For instance, you could use carrot ribbons instead of cucumber strips for an eye-catching pop of color. Plus, there’s always the option of switching the hot chilli sauce for a different condiment.</p><p>Lastly, feel free to adjust the seasonings however you like. Lime and yuzu make fabulous alternatives to lemon in the avocado paste. Likewise, garlic powder, coriander leaf, and cayenne pepper are all great substitutes for (or additions to) salt and black pepper.</p><p>Whichever way you choose to make your tofu and avocado sandwich recipes, you’ll soon be saying goodbye to boring lunches!</p>

Singing the praises of sandwichesSandwiches are something of a staple food here in the UK. Surveys f ...

Avocado and Tofu Sandwich Recipe - Erbology

There are plenty of delicious avocado sandwich recipes you can make, but this is definitely one of our favorites. With crisp salad, firm tofu, creamy avocado, and chewy bread, it’s bursting with different yet complementary textures and flavors. Plus, we’ve added a splash of walnut oil to boost your brain, skin, and heart health. What more could you want from your lunch?

Avocado and tofu sandwich recipe

<h3>Salad: more than just ‘rabbit food’</h3><p>Salad often gets a bit of a bad rap. It’s frequently dismissed as a joyless option for dieters, which is good for your health but ultimately leaves you unsatisfied. However, here at Erbology we firmly believe that salads don’t have to be dull and uninspired! And this green bean salad recipe is an excellent case in point.</p><p>Although we tend to think of it as a modern dish, salad actually dates all the way back to antiquity. Food historians assert that both ancient Greeks and Romans tucked into salads – specifically, mixed greens with salty dressings. In fact, we get the word ‘salad’ from the Latin <i>sal</i>, meaning salt.</p><p>While we still enjoy green salads very similar to these original versions, the dish has developed considerably since then. Today, you can find all sorts of creative salad recipes that use a wide range of delicious, wellness-boosting ingredients. In addition to being beneficial for you, they’re generally quick and easy to prepare. And that’s definitely the case with this green bean salad recipe.</p><p>Before we get into the details of how to make it, let’s explore how the dish could benefit your health. You’ll be pleased to know our green bean salad recipe is good for more than just reducing your calorie intake!</p><p><img src="https://erbology.health/storage/images/2023/08/5D31622-1024x683.jpg" alt="Healthy Salad ideas"></p><h3>The health benefits of green beans</h3><p>Naturally, green beans take centre stage in this cold green bean salad recipe. Although they may look unassuming, they’re bursting with nutritional benefits.</p><p>Firstly, green beans are a fantastic source of several key vitamins and minerals. These include vitamins A, C, and K, folate, plus manganese, calcium, phosphorus, magnesium, and potassium. Each of these plays a crucial role in our overall health and wellbeing.</p><p>For example, vitamin A supports healthy vision and vitamin C is a potent antioxidant which can boost immunity. Meanwhile, vitamin K is necessary for blood clotting and building strong bones. Regarding minerals, manganese assists with wound healing and bone health, while phosphorus regulates the functions of nerves and muscles. The fact that green beans are also rich in <a href="https://erbology.co/us/best-sources-calcium/">calcium </a>makes this humble ingredient even better at protecting the condition of your bones.</p><p>Another organ which this green bean salad recipe could be particularly beneficial for is the heart. Green beans are a great source of potassium and folate, both of which can lower blood pressure.(1) What’s more, they’re also high in fiber, which could help to decrease cholesterol levels. This promotes healthy blood flow and lowers the risk of cardiovascular disease.</p><p>Fiber is important for digestive health, too. It nourishes your gut microbiome, which supports everything from the immune system to brain function. Green beans are especially beneficial in this regard because they are a <a href="https://erbology.co/us/low-fodmap-vegan-recipes/">low FODMAP food</a>. FODMAPs are certain types of carbohydrates that are resistant to digestion. Eating them can cause unpleasant symptoms such as bloating, stomach cramps, and constipation, plus worsen conditions like <a href="https://erbology.co/us/irritable-bowel-syndrome/">IBS</a>. So, if you’re susceptible to digestive issues, this green bean salad recipe is a perfect choice.</p><h3>Nutrient-packed potatoes and sensational seasonings</h3><p>There’s more to this green bean salad recipe than just the green beans! Each ingredient has its own benefits to offer, not only in terms of taste but also their positive effect on our wellbeing.</p><p>Take potatoes. Although not necessarily what springs to mind when we think of healthy vegetables, they’re highly nutritious. What’s more, they contain resistant starch, which can reduce insulin resistance and improve blood sugar control.(2)</p><p>Tucking into this green bean potato salad might also benefit your gut health. Your gut bacteria convert resistant starch from potatoes into butyrate, a short-chain fatty acid which reduces inflammation in the colon. This could help those with inflammatory bowel disorders, and possibly reduce the risk of colon cancer.(3)</p><p>Even the seasonings have a key role to play in this green bean salad recipe. For example, black pepper is rich in a compound called piperine. Research suggests that piperine is a potent anti-inflammatory, which could help to alleviate conditions like arthritis and asthma.(4) Animal studies also indicate that it has the potential to ease symptoms of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.(5) However, further research is necessary to clarify whether these findings are applicable to humans.</p><p>Turning to herbs, parsley likewise offers some powerful health-boosting properties. Firstly, it’s rich in flavonoids which act as antioxidants, defending our cells against the damage caused by free radicals. Parsley is additionally a fabulous source of lutein and zeaxanthin. These are carotenoids that help to look after the health of our eyes. Studies suggest they can reduce the risk of conditions such as age-related macular degeneration, further protecting our vision.(6)</p><p>That’s a lot of great reasons to whip up this green bean salad recipe! Here’s how to do it.</p><p><img src="https://erbology.health/storage/images/2023/08/5D31382-1024x683.jpg" alt="how to make broccoli soup"></p><h3>Wholesome and satisfying: our green bean salad recipe</h3><p>The first step in this green bean salad recipe is to cook your green beans and potatoes. We’ve recommended peeling and boiling the potatoes, however you can leave the skin on if you prefer. In fact, potato skins are bursting with vitamins and minerals, so this is an even healthier option. If you’re serving this green bean salad cold, allow your ingredients to cool before moving on to the next part.</p><p>Now it’s time to make the dressing. In a small bowl, mix together the mustard and lemon juice before adding a pinch of sea salt. Round things off with the extra virgin olive oil and a tablespoon or two of organic thyme water. More on that special ingredient later! Then give the mixture a good stir until it’s combined.</p><p>For the salad itself, begin by popping the green beans, potatoes, and lettuce into a large bowl. Feel free to swap the lettuce for another type of leafy green if you’d like – this is a really easy way to bring variety to your green bean salad recipe. After that, add the olives to the dish and then sprinkle on the black pepper. You can always adjust the quantity of both these ingredients to suit your tastes.</p><p>Finally, pour the dressing over the salad and gently mix the ingredients so they’re all evenly coated. Top the dish off with a scattering of fresh chopped parsley, and it’s ready to serve!</p><h3>Dialling up the dressing</h3><p>The dressing is a key part of this green bean salad recipe. Not only does it add flavor to the dish, but it also boosts its nutritional value. And while you could simply buy salad dressing from the shop, making your own is much more satisfying! Plus, you’ll avoid the added sugar and other unwanted ingredients many pre-made dressings contain.</p><p>As you saw in the details of this green bean salad recipe, mustard forms the base of our dressing. In addition to its rich flavor, mustard is highly nutritious. As well as key minerals such as iron and selenium, it contains a potent compound called sinigrin. Research suggests that sinigrin has antioxidant, anti-inflammatory, antifungal, and antibacterial properties.(7) Indeed, evidence indicates that many phytochemicals in mustard could help protect against chronic health conditions like heart disease and diabetes.(8)</p><p>Turning to the <a href="https://erbology.co/us/olive-oil-benefits/">extra virgin olive oil</a>, this is a fairly common ingredient in salad dressings – and with good reason. For example, it helps to reduce the risk of heart disease in several ways. These include lowering blood pressure, decreasing inflammation, and stopping the oxidation of LDL cholesterol.(9) Similarly, olive oil could reduce the chances of suffering a stroke. What's more, it’s rich in oleic acid and vitamin E. The former acts as an anti-inflammatory and may benefit your joints, while the latter contributes to skin health.</p><p>Lastly, we’ve added a dash of lemon juice to this green bean salad recipe. Besides its citrusy zing, this brings extra vitamin C to your meal. Lemons could even aid digestion and help to prevent kidney stones thanks to the citric acid they contain.</p><p><a href="https://erbology.co/us/shop/organic-thyme-water/"><img src="https://erbology.health/storage/images/2023/08/5D31616-1024x683.jpg" alt="Thyme water benefits"></a></p><h3>Thyme water: adding more than just flavor</h3><p>What makes this green bean salad recipe unique is the inclusion of thyme <a href="https://erbology.co/us/herbal-water/">herbal water</a> in the dressing. And there are plenty of reasons why we’ve chosen to do so. For starters, it adds a warm, earthy taste and aroma to the dish, with refreshing undertones of mint. Moreover, it also brings a few extra health benefits to your plate.</p><p>For example, thyme water contains several phenolic compounds which act as <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a>. These protect us from oxidative stress, which experts have linked to a host of chronic conditions like diabetes and atherosclerosis. It also has impressive antiviral, antimicrobial, and antibacterial properties.(10) This is largely thanks to a potent phytonutrient it contains called thymol. Thyme could also help support the immune system, making this green bean salad recipe a good option if you’re feeling a little poorly.</p><p>Interestingly, these features make thyme water an effective mouthwash with the potential to improve oral health. Needless to say, we don’t recommend using this salad dressing in that manner though!</p><p>In addition, thyme has traditionally been used as a remedy for coughs and sore throats. What’s more, it may help to support digestion and soothe upset stomachs. However, further research is necessary to clarify this.</p><p><a href="https://erbology.co/us/shop/organic-thyme-water/"><img src="https://erbology.health/storage/images/2023/08/5D31577-1024x683.jpg" alt="Organic Thyme Water"></a></p><h3>Introducing our organic thyme water</h3><p>We create our <a href="https://erbology.co/us/shop/organic-thyme-water/">organic thyme water</a> using top-quality plants grown on independent farms in the Provence region of France. The farmers pick the leaves by hand, then expertly steam-distil them to make herbal water. This looks like normal water, but is infused with the flavor and fragrance of thyme. Our team uses approximately 1.5kg of plant matter to craft one litre of herbal water.</p><p>In line with our use of sustainably sourced ingredients, we bottle our herbal water in environmentally friendly amber glass jars. Don’t forget to reuse or recycle yours once it’s empty!</p><p>We love using thyme herbal water in this green bean salad recipe, but it’s far from your only option. You can add thyme water to all kinds of drinks and dishes, so have fun experimenting! In terms of flavor, it pairs especially well with chamomile and echinacea. Not up for cooking? Simply add a couple of tablespoons to a glass of sparkling water for a blissfully comforting yet refreshing beverage.</p><p>Thyme water’s powers of purification also make it a fabulous addition to your skincare routine. For example, its antibacterial, antimicrobial, and anti-inflammatory nature mean it could be an effective treatment for conditions like acne.(11) Of course, for that you’ll have to apply it topically rather than consume it in this green bean salad recipe.</p><p>Try putting some in a spray bottle and spritzing it on your face after washing. Alternatively, pop some on a cotton pad and gently wipe it over your skin. Unlike <a href="https://erbology.co/us/essential-oils/">essential oils</a>, there’s no need to dilute herbal water.</p><p>Another option is to harness the scent of thyme water by adding it to a diffuser or spraying some on your furniture. This will then fill your room with relaxing fragrance.</p><p><img src="https://erbology.health/storage/images/2023/08/5D31562-1024x683.jpg" alt="how to make green bean salad"></p><h3>Top tips for serving this green bean salad recipe</h3><p>One of the great things about this green bean salad recipe is how versatile it is. You can enjoy it by itself, for example as a light and wholesome lunch in the summer. Alternatively, serve it as a starter or side dish during a family dinner or meal with friends. And because you’re able to have this green bean salad recipe cold, it’s a convenient choice to bring to the office or a potluck.</p><p>Furthermore, there’s plenty of opportunity for customization with this dish. You might like to swap the white potatoes for sweet potatoes, or add extra ingredients such as avocado or tofu. Nuts and seeds are also great for bringing some crunch to your green bean salad recipe. Another option is to mix up the herbs and spices you use, or squeeze in lime juice rather than lemon. Finally, feel free to adjust the amount of dressing you whip up to suit your preference.</p><p>However you choose to make this green bean salad recipe, it’s proof that healthy eating doesn’t need to be boring!</p>

Salad: more than just ‘rabbit food’Salad often gets a bit of a bad rap. It’s frequently dismissed as ...

Cold Green Bean Salad Recipe - Erbology

Put the fun and flavor back into healthy eating with this delicious green bean salad recipe. In addition to wellness-boosting veggies, it features a splash of thyme water to add extra taste and fragrance to every bite.

Green bean salad

<h3>Strawberry refresher: rejuvenation in a glass</h3><p>Our bodies are approximately 50-60% water, and staying hydrated is crucial for our wellness in several ways. It helps to lubricate our joints, regulate our body temperature, transport nutrients to our cells, and remove waste products. Moreover, being well hydrated enables your brain to function more effectively, lifts your mood, and keeps your energy levels up. It can even improve your sleep and the appearance of your skin!</p><p>There is some disagreement over exactly how much water you should drink a day. The UK’s NHS recommends 6-8 glasses, but you may need more during hot weather or if you exercise a lot. As well as drinking plain water, you can hydrate yourself with beverages like tea, sparkling water, juices, and smoothies. You’re even able to take in water by eating dishes such as soups and stews, plus fruits and vegetables.</p><p>One fantastic option to help you quench your thirst without getting bored is to create your own flavored, water-based drinks. And this strawberry refresher lemonade is the perfect example of this. In addition to keeping you hydrated, it’s bursting with fruity goodness to boost your wellbeing. Plus, it’s easy to make and tastes amazing. The ideal beverage to brighten up a summer afternoon! Let’s get into the details.</p><p><img src="https://erbology.health/storage/images/2022/07/5D30253-1024x683.jpg" alt="Strawberry rose water refresher ingredients"></p><h3>The superb health benefits of strawberries</h3><p>We’ll start with the principal ingredient of any strawberry refresher recipe. There are several good reasons why strawberries are one of the most popular types of fruit in the world. In addition to their vibrant color, pleasant aroma and delicious taste, these berries offer a wealth of nutritional benefits.</p><p>First, strawberries – and by extension this strawberry refresher – get their vivid red hue from phenolic compounds called anthocyanins. Research suggests that these help to protect the health of the heart by improving cholesterol levels and decreasing inflammation.(1) Anthocyanins may also be useful in regulating blood sugar and have a positive effect on insulin sensitivity.(2)</p><p>Moreover, strawberries are rich in <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a> such as ellagic acid and procyanidins. These assist in defending our cells against the damage caused by free radicals. Known as oxidative stress, studies have linked this damage to numerous chronic health conditions, including diabetes, cancer, and neurodegenerative diseases. It can even contribute to ageing, making the berry’s antioxidant powers a key benefit of enjoying a strawberry refresher.</p><p>Like many fruits, strawberries have high levels of many important vitamins and minerals. In particular, the fruit is a good source of vitamin C, potassium, and folate. Vitamin C is vital for skin health and the immune system, and potassium assists with regulating blood pressure. Meanwhile, <a href="https://erbology.co/us/folate-deficiency/">folate</a> (vitamin B9) helps to make and repair DNA, produce red blood cells, and metabolize protein.</p><p>Finally, thanks to their anthocyanins and other flavonoids, eating strawberries can boost your brain health and cognitive functions. Research indicates that the berries could work to improve memory and learning, plus slow down cognitive decline.(3)</p><p>All of which means that a glass of strawberry refresher could be beneficial for both your body and your mind!</p><h3>How lemons benefit your wellbeing</h3><p>Strawberries may be the headliner, but every ingredient in our strawberry refresher lemonade recipe earns its place. That includes the lemon juice, which brings a selection of health benefits of its own to the table (or glass!).</p><p>To begin with, lemons are fabulous sources of vitamin C. As we touched on above, this key nutrient can boost wellbeing in several ways. These include reducing the risk of heart attacks and strokes, plus enabling the body to absorb iron more efficiently.(4)</p><p>Evidence further indicates that lemons could help to prevent kidney stones. This is due to their citric acid content, which raises the pH level of urine and reduces the chance of stones forming.(5)</p><p>Lemons also contain powerful plant compounds such as naringenin and hesperidin, which can lower blood pressure and improve cholesterol levels. Such polyphenols may additionally be useful for weight loss.(6) Some studies suggest that drinking water temporarily increases the number of calories a person burns, further reducing the risk of obesity.(7) This makes consuming lemon in a strawberry refresher especially effective in this regard.</p><p>Interestingly, even the scent of lemon can have a positive influence on us. Studies have discovered that smelling lemon aroma helps to reduce feelings of stress and anxiety.(8) As such, treating yourself to a strawberry refresher before an important work meeting or other appointment could be highly beneficial.</p><p>Lastly, research indicates that certain compounds in lemons might have anticancer effects. Limonoids and citrus flavonoids have killed cancer cells in test-tube studies, however further investigation is necessary to clarify their therapeutic potential.(9)</p><p><img src="https://erbology.health/storage/images/2022/07/5D30321-1024x683.jpg" alt="Strawberry rose water cocktail"></p><h3>Fruity meets floral: our strawberry refresher recipe</h3><p>If you’re like us, the last thing you want to do when you’re in need of a revitalizing drink on a hot day is to spend ages making it! That’s why we have specifically kept this strawberry refresher recipe quick and easy to create.</p><p>Once you’ve gathered all your ingredients together, start by popping the strawberries into a large serving glass. Press them gently with a drink muddler until you’ve broken and mashed the berries. This helps to release their juices and intensify the flavor and color of the strawberry refresher. No muddler? No problem! You can use a mortar and pestle or clean wooden spoon to carefully crush the strawberries instead.</p><p>The next step is to add the lemon juice and agave nectar, then give the mix a good stir. The lemon juice helps enhance the flavor of the strawberries, plus balances out their sweetness with a touch of acidity. Speaking of sweetness, you can always adjust the amount of agave nectar you use in the strawberry refresher. This enables you to make it more or less sweet to suit your palate.</p><p>Now it’s time to add all the remaining ingredients to the glass. That’s the ice cubes, rose water, lemon slices, and rose petals. Top this off with your choice of still or sparkling water. Depending on the size of your glass, you might need more or less than the 250ml we suggest in this strawberry refresher recipe.</p><p>Then all you have left to do is mix the drink a final time before serving. The result is a beautiful beverage that’s vivid red at the bottom and fades up to orange like a sunset. We recommend enjoying your strawberry refresher as soon as you’ve made it – before the ice cubes melt!</p><h3>The delicate delights of Damask rose water</h3><p>What makes our strawberry refresher unique is the addition of our organic Damask rose water. This brings a wonderfully soothing floral taste and scent to the drink that means it’s especially relaxing. However, that’s not all it provides. Rose water also offers a range of potential benefits to your wellbeing. You can check out our full article on <a href="https://erbology.co/us/7-reasons-why-drinking-rose-water-daily-is-good-for-you/">rose water health benefits</a> for more detail, but here’s a quick overview.</p><p>Traditionally, people use rose water to help with gastric issues such as indigestion and constipation.(10) This is because it can increase bile flow and also work as a gentle laxative. Interestingly, rose water may additionally help to soothe irritated throats and coughs due to its anti-inflammatory and antibacterial properties. So, if you feel a sore throat coming on, it’s a great excuse to make yourself a strawberry refresher!</p><p>Many of the benefits of rose water relate to our skin. For example, its antibacterial powers may help to ease the symptoms of conditions such as acne. Similarly, thanks to its anti-inflammatory properties, rose water could soothe redness and puffiness, as well as irritation caused by eczema.(10) Of course, to enjoy these advantages, it’s more effective to apply rose water topically than to drink a strawberry refresher.</p><p>Rose water additionally contains several phenolics that act as potent antioxidants. These help to protect our cells from damage, and even reduce the appearance of wrinkles and other signs of ageing.</p><p>What’s most impressive is that the mere aroma of rose water could have a positive influence on our mood. Studies have found that inhaling the scent may lessen feelings of stress, depression and anxiety, plus alleviate headaches.(11) This means that our strawberry refresher can be a fantastic – and delicious – way to cheer yourself up on hectic days.</p><p><a href="https://erbology.co/us/shop/organic-rose-water/"><img src="https://erbology.health/storage/images/2022/07/5D30280-1024x683.jpg" alt="organic rose water for skin"></a></p><h3>Introducing our organic rose water</h3><p>We create our <a href="https://erbology.co/us/shop/organic-rose-water/">organic rose water</a> from the finest Damask roses, ethically grown in Bulgaria’s renowned Rose Valley. Farmers pick the flowers by hand, then steam distil them in small batches. We use approximately 650g of Damask rose petals to craft one litre of our organic rose water. It’s undiluted and unsweetened, with no unwanted additives – so what you get is 100% pure.</p><p>Our team pours the rose water into environmentally friendly amber glass jars, then ships these out to you at home. Keep your rose water refrigerated once opened, then reuse or recycle the jars once they’re empty.</p><p>In addition to making this strawberry refresher, you can use rose water in all kinds of delicious recipes. We find it goes beautifully in smoothies and cocktails, as well as desserts such as <a href="https://erbology.co/us/recipes/vegan-cheesecake-recipe/">cheesecake</a>. In terms of flavor combinations, citrus fruits like lemon and grapefruit pair perfectly with rose, as do raspberry and pistachio. However, feel free to experiment with other ingredients, drinks, and dishes to see which you prefer.</p><p>When it comes to using <a href="https://erbology.co/us/rose-water-for-skin/">rose water for your skin</a>, the best method is to apply it topically. For example, use it as a toner to soothe and hydrate red or irritated skin and clear up your complexion. You can even put it on wounds or sunburn to help keep the affected area clean and speed up healing.</p><p>Enjoying a strawberry refresher is one way to harness the mental health benefits of rose water. However, you could also try transferring it to a spray bottle. You can then spritz a little into the air or onto your bedding to create a calming atmosphere in your home. Another option is to use it as a perfume and carry its comforting influence with you wherever you go!</p><h3>Top tips for enjoying this strawberry refresher</h3><p>The strawberry refresher recipe we’ve given here makes enough for one cup. However, it’s easy to scale up and make a whole jug of the drink if you’re having friends over. We find it’s always a popular option at summer barbecues and similar events. And while we’ve focused on how refreshing a strawberry refresher is during hot weather, this isn’t the only time you can enjoy it. It’s also a fabulous choice for brightening up dark winter nights!</p><p>One other brilliant thing about this strawberry refresher is how easy it is to customize the recipe. For example, try using raspberries or blackberries in place of some of the strawberries for a deeper color and flavor. Another possibility is to swap the lemon slices for lime or orange to give the drink a more nuanced burst of citrus.</p><p>You can even make a strawberry refresher with lemonade instead of water for a sweeter taste. We recommend you leave out the agave nectar if you choose this option, to avoid the beverage becoming overly sugary. Alternatively, transform your strawberry refresher into a cocktail with the addition of a shot of rum, gin, or vodka.</p><p>However you decide to make it, we’re sure this strawberry refresher will quickly become one of your go-to drink recipes. Thanks to its photogenic appearance, fruity fragrance, delicious taste, and feel-good vibes, it’s the very essence of summer in a glass!</p>

Strawberry refresher: rejuvenation in a glassOur bodies are approximately 50-60% water, and staying ...

Strawberry Refresher Lemonade - Erbology

As the weather gets warmer and the days become longer and brighter, it’s important to stay revitalized and hydrated. That’s where our strawberry refresher comes in. This fruity drink combines the sweetness of strawberries with the tanginess of lemons to create a delicious and uplifting summer beverage. A splash of soothing rose water adds a floral twist and health-boosting nutrients that enhance your wellbeing with every sip.

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