<h2>About our shiitake mushroom powder</h2><p>Shiitake has been used in Traditional Chinese Medicine for centuries to support normal energy levels, longevity, and cognitive function. And today, modern science is finding evidence that the mushroom can help to support the immune system and brain health. This is due to its high levels of wellness-enhancing polysaccharides and secondary metabolites that may have antioxidant and antiviral properties.</p><p>Shiitake contains triterpenoids such as ergosterol and ergothioneine; nucleotides such as guanosine, adenosine, and uridine; and phenolic compounds, including gallic acid, catechin, and epicatechin. Shiitake mushrooms are also a rich source of essential amino acids, including lysine, threonine, and valine.</p><p>In addition, shiitake is a good source of B vitamins, such as riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate. Finally, shiitake mushrooms are a rich source of minerals such as copper, selenium, and zinc, and also contain smaller amounts of calcium, iron, and magnesium.</p>

<ul><li><strong>Great for:</strong> Enhancing your body’s natural immune defences, energy levels, and cognitive function</li><li><strong>Nutrient profile:</strong> Over 30% of polysaccharides, incl. lentinan and 11% of beta-glucans, as well as amino acids, triterpenoids, nucleotides, and phenolic compounds&nbsp;</li><li><strong>Flavour:&nbsp;</strong>Full-bodied, earthy umami taste</li><li><strong>Why Erbology?&nbsp;</strong>We grow our shiitake in small batches in controlled organic conditions in Europe, and have it quality-checked by independent accredited testers</li><li><strong>Top tip:</strong> Stir ½ tsp (1,000mg) into warm drinks like coffee and hot chocolate, or add to soups and stews</li></ul>

Immune system

Energy

11% beta-glucans

Fights free radicals

To ensure our shiitake offers the highest nutritional value, we grow the mushrooms on a specially designed organic substrate. This means our powder is 100% pure mushroom, with no filler. We also have our shiitake tested by an independent quality checker to make sure it contains over 30% precious polysaccharides.

Potent polysaccharides

Mix half a teaspoon of shiitake powder into warm drinks like tea, coffee, and hot chocolate. Alternatively, stir some into your favorite soups, stews, and risottos to give them a rich, earthy flavor. You can take shiitake up to twice a day, for 6-8 weeks. After that, we advise having a break to let your body rebalance.

Sip your way to wellness

100% Organic Shiitake Mushroom Powder, Grown in Europe - Erbology

Organic Shiitake Mushroom Powder

WHY WE LOVE ORGANIC SHIITAKE MUSHROOM

<h2>About our Oat and Peanut Slow Baked Crackers</h2>

<p>Our tasty, slow-baked crackers combine the comforting flavours of oat and peanut in a gut-friendly snack.</p>

<p>Just like our raw crackers, our oat and peanut crackers are made with a base of activated seeds to squeeze the most healthy nutrients out of every bite. After folding in organic oats and chopped peanuts, we slow bake the dough to make a firmer, crisper cracker with plenty of satisfying crunch.</p>

<p>We believe that snacks shouldn&rsquo;t just fill you up &ndash; they should work hard for your body, too. Our natural ingredients are packed with health-supporting nutrients such as vitamins E and B1, along with minerals like iron, magnesium and phosphorus.</p>

<ul>
	<li>Great for: A healthy snack for any time of the day</li>
	<li>Nutrient profile: Packed with fibre and a source of protein</li>
	<li>Rich in minerals such as zinc, iron, phosphorus and magnesium</li>
	<li>High in thiamine (vitamin B1) that helps to turn food into energy and support a healthy nervous system</li>
	<li>Flavour: Rustic and nutty - perfect with sweet and savoury flavours</li>
	<li>Why Erbology? Our crackers are made in small batches with 100% organic ingredients, sustainably sourced from independent farms</li>
	<li>Top tip: Spread with organic gianduja for a sweet treat, or try alongside your lunchtime salad</li>
</ul>

Rustic and nutty flavour

High in fibre

Rich in iron, magnesium and vitamins E and B1

Low GI

Our Organic Oat and Peanut crackers have a mild, gently nutty flavour that pairs well with sweet and savoury ingredients. Elevate your cheese board by serving our crackers alongside artisan cheddar. Or, spread them with organic gianduja and chopped banana for a healthy and delicious sweet snack.

Pair with your favourite flavours

<ol>
	<li>Our oats are grown in Eastern Europe. They are hand-picked by our farmers and shipped to us to turn into our delicious crackers.</li>
	<li>We activate the nuts and seeds in all our crackers to make their nutrients easier to digest.</li>
	<li>Then, we hand-make our crackers and slowly bake in small batches to preserve their nutrients. </li>
	<li>We pack them into recyclable packaging and ship them to you, to enjoy at home.</li>
</ol>

Sustainably sourced

Organic Oat and Peanut Slow Baked Snacks

Iron + Vitamin B1 + Magnesium

<h2>About our chia seed oil</h2>

<p>Our Chia Seed Oil tastes delicious and is an excellent source of omega-3. These polyunsaturated fatty acids are <a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" target="_blank">beneficial for your health</a> and work in tandem with omega-6 to keep you fighting fit.</p>

<p>Our chia oil is great for your heart and skin, and can even be applied direct to your scalp and hair as a nourishing, natural treatment.</p>

<p>It also contains vitamin E, a fantastic free-radical fighter, which helps protect against oxidative stress in the body.</p>

<ul>
	<li><strong>Great for: </strong>Heart and brain health</li>
	<li><strong>Nutrient profile:</strong> Your entire RDA of omega-3 fatty acids and plenty of vitamin E and phytonutrients</li>
	<li><strong>Flavour: </strong>Distinctive, pleasantly nutty</li>
	<li><strong>Why Erbology?</strong> We cold-press our oil in small batches from 100% organic raw chia seeds, sustainably sourced in Latin America</li>
	<li><strong>Top tip:</strong> Drizzle your salad and soup or smooth a little onto skin and hair for a nourishing treatment at night</li>
</ul>

Heart health

Skin health

Lustrous hair

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

Why choose chia seed oil over vitamin E and omega-3 supplements?

<ol>
	<li>We work with small organic farmers in Latin America to grow our organic chia seeds.</li>
	<li>After five months of growing, the farmers harvest the seeds and ship them to Europe.</li>
	<li>We cold-press the chia seeds in small batches to extract their nutritious oil and pack it into environmentally-friendly amber glass bottles.</li>
	<li>We ship it to you, to enjoy at home.</li>
</ol>

Organic Chia Seed Oil

Omega-3 + Vitamin E

WHY WE LOVE CHIA SEED OIL

<h2>A cobbled-together dessert?</h2><p>Like many traditional dishes, we don’t know the exact origins of the cobbler. However, historians and food lovers widely believe that it originated in the US during the 19th century.(1) European colonists had to adapt their classic recipes to fit the ingredients that were available to them in America. The cobbler likely started as a makeshift pie, topped with clumps of biscuit dough and baked over an open fire. It quickly became a firm favourite on the road, eaten for breakfast, main meals, and dessert.</p><p>Over time, people created numerous versions of the dish, making use of different local fruits. The blueberry cobbler recipe, for example, arose after Native Americans introduced the berry to pilgrims. Other popular varieties include cherry, blackberry, apple, and peach cobblers. You can even get savoury ones filled with vegetables!</p><p>This cobbled-together nature of the dish may well be how the dessert got its name. However, it might also be because the rough chunks of dough on top resemble cobblestones.</p><p>Cobblers have risen from these humble origins to become a beloved dessert served in restaurants and cafes across the world. And if you want a comforting home-cooked dessert recipe blueberry cobbler is the perfect choice. Colourful, warm, and juicy, it’s deliciously satisfying without being heavy or stodgy. On top of which, its main ingredient is bursting with health benefits.</p><p>Time to find out more about why this blueberry cobbler recipe is so good for you.</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31515-1024x683.jpg" alt="blueberry cobbler ingredients"></p><h2>The remarkable benefits of blueberries</h2><p>Health food enthusiasts frequently praise blueberries for their potential to boost our wellbeing. And excitingly, it seems these tiny purple berries really do live up to the hype.</p><p>Blueberries are exceptionally high in <a href="https://erbology.co/us/what-antioxidants-do/">antioxidants</a>, which help protect our cells from damage caused by free radicals. Among the most potent antioxidants they contain are phytochemicals called anthocyanins. These are what give the berries – and this blueberry cobbler recipe – their rich colour.</p><p>Thanks to anthocyanins, blueberries can support the health of your heart in several ways. Research suggests that consuming the fruit could lower blood pressure and reduce arterial stiffness.(2) Moreover, blueberries help to prevent cholesterol from oxidation. All of which decreases the risk of heart attacks and cardiovascular disease.</p><p>Anthocyanins might additionally be useful for regulating blood glucose. Eating blueberries can improve insulin resistance and lower blood sugar levels, which may decrease your likelihood of developing diabetes.(3) Studies also show that the fruit is good for your digestive system. Blueberries can reduce inflammation and have a positive influence on the gut microbiota. In turn, this supports the health of your immune system.(4)</p><p>Research further indicates that blueberries can reduce muscle damage after working out and aid post-exercise recovery.(5) That sounds like a fantastic excuse to tuck into a blueberry cobbler recipe after hitting the gym!</p><p>Interestingly, consuming blueberries could also be beneficial for your brain. Studies have found that eating the fruit may improve cognitive functions and delay mental ageing.(6) The berries could even support your vision and eye health by improving blood and oxygen flow to the eyes. That’s a lot of good reasons to whip up this blueberry cobbler recipe!</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31522-1024x683.jpg" alt="blueberry cobbler"></p><h2>Warm and wholesome: our recipe for blueberry cobbler</h2><p>Now you know more about this dessert and its potential health benefits, let’s move on to the recipe details. You’ll be pleased to hear that we’ve made this blueberry cobbler easy to bake – without compromising on taste!</p><p>First, you’ll make the topping for this blueberry cobbler recipe. Add the all-purpose flour and whole wheat flour to a bowl, along with the coconut sugar. Next, sprinkle in the baking powder and sea salt before giving it all a good stir. After that you’ll mix in the vegan butter, then pour the soy milk on top. Feel free to substitute this with another type of plant-based milk if you prefer! Combine everything together with your hands until you get a soft doughy consistency, then set the bowl aside.</p><p>Now it’s time to whip up the blueberry cobbler recipe filling. Grab a pan and pop in the blueberries, coconut sugar and ground cinnamon, plus a splash of lemon juice for some citrusy freshness. Finally, spoon in the lavender water. More on this special element later!</p><p>Stir the ingredients together until they’re evenly distributed, and then you’re ready to add the dough on top. Flatten out the mixture into rough disks and use them to cover the filling. Don’t worry if there are small gaps – it’s all part of the rustic charm of a blueberry cobbler recipe!</p><p>When it’s fully covered, bake the dish at 175°C&nbsp;for about 30 minutes. The filling should be piping hot, and the top a beautifully rich golden-brown. Then all that's left to do is dish! Use a serving spoon to scoop your blueberry cobbler recipe onto plates. Finish things off by dusting a little coconut flour on top, and tuck in!</p><h2>Super spice: the health benefits of cinnamon</h2><p>Most of us are familiar with the gorgeously sweet and warming taste of cinnamon. But did you know it also brings some impressive health benefits of its own to this easy blueberry cobbler recipe?</p><p>First, like blueberries, cinnamon possesses potent antioxidant and anti-inflammatory properties. Experts link both chronic inflammation and oxidative stress to a host of harmful conditions, from arthritis to cancer. That makes this a key advantage to adding cinnamon to your blueberry cobbler recipe.</p><p>This smoky spice is additionally good for your cardiovascular system. Studies indicate that cinnamon may work to lower blood pressure and cholesterol levels, reducing the risk of heart disease.(7) It might even offer neuroprotective effects, although further research is required to clarify this.</p><p>There’s also evidence to suggest cinnamon can improve insulin sensitivity and blood sugar control. The spice could decrease the amount of sugar that enters your bloodstream after eating, plus boost the uptake of glucose into your cells.(8) All of which helps reduce the risk of conditions like diabetes.</p><p>So, it’s no surprise people prized cinnamon for its medicinal properties long before the creation of this blueberry cobbler recipe! However, it’s not the cinnamon that makes our version of this dish unique. That particular accolade goes to the lavender <a href="https://erbology.co/us/herbal-water/">herbal water</a>. Let’s find out more.</p><h2>Let lavender soothe your soul</h2><p>Lavender is perhaps most famous for its positive influence on our sleep and its ability to promote relaxation. Studies show that simply inhaling the plant’s delicate floral fragrance could improve the duration and quality of your slumber.(9) Using lavender oil or water could therefore be an effective natural alternative to medication for people with mild sleep disturbances.</p><p>Given how important sleep is for our mental and physical health, it’s impossible to overstate the importance of this benefit. And treating yourself to this blueberry cobbler recipe after dinner could be a great way to harness lavender’s sleep-enhancing powers.</p><p>One reason that lavender may <a href="https://erbology.co/us/tips-better-sleep/">boost sleep</a> is because of its capacity to reduce stress and anxiety.(10) This is true for both people with anxiety disorders, and those in one-off stress-inducing situations like visiting the dentist.(11) Not that we suggest tucking into a lavender blueberry cobbler recipe before your next dental appointment!</p><p>While not an instant cure, lowering your stress levels should make it easier for you to fall asleep. Interestingly, lavender might also be able to increase the amount of deep or slow-wave sleep you get.(12) This phase of slumber is especially important for repairing and restoring the mind and body, so it’s vital we have enough of it.</p><p>In addition to enjoying lavender water in this blueberry cobbler easy recipe, you can use it for sleep-enhancing aromatherapy. For example, try spritzing some on your duvet and pillow before bed to help you drift off more easily. Alternatively, pop some into a diffuser to fill your bedroom with lavender’s calming scent. You could even sprinkle some into the bath for relaxing spa vibes!</p><h2>Beyond relaxation: other uses for lavender</h2><p>Promoting sleep and feelings of calm may be lavender’s most well-known strength, but it’s far from the only one.</p><p>For instance, the plant could do wonders for your skin. It’s rich in potent polyphenols which have antioxidant properties, protecting your cells from oxidative damage. Lavender may also fight signs of ageing, like fine lines and wrinkles. Moreover, it can tighten your pores and firm up your skin, giving you a more youthful and glowing complexion.</p><p>In addition, lavender is naturally anti-inflammatory, antimicrobial, and antibacterial. As such, it could promote skin healing and ease the symptoms of conditions like acne, psoriasis, and eczema.(13)</p><p>Unfortunately, tucking into this blueberry cobbler recipe is not an effective way to enjoy these benefits! But the good news is that adding lavender water to your skincare routine is simple. Unlike <a href="https://erbology.co/us/essential-oils/">essential oils</a>, you don’t need to dilute it before applying it topically.</p><p>We particularly love using lavender water as a toner. Try transferring it to a spray bottle and applying liberally after washing your face and before moisturising it. Another option is to pour a little onto a cotton pad, and gently wipe your face with it. Both methods should help to clear and brighten your complexion.</p><p><a href="https://erbology.co/shop/organic-lavender-water/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31542-1024x683.jpg" alt="organic lavender hydrosol"></a></p><h2>Say hello to our organic lavender water</h2><p>We craft our <a href="https://erbology.co/us/shop/organic-lavender-water/">organic lavender water</a> using only the finest plants, sustainably grown on small farms in Provence, France. Lavender has been part of the local tradition there for generations, and we’re delighted to be involved with it.</p><p>Our farmers pick the plants by hand, and then steam distil them. We use approximately 1kg of fresh plant matter to make one litre of delicately fragranced lavender hydrosol. Of course, we don’t add any preservatives or other unwanted ingredients – so what you get is 100% pure lavender water.</p><p>Once ready, our team pours the herbal water into environmentally friendly amber glass jars. These help us minimise our impact on the planet, so please reuse or recycle yours once they’re empty!</p><p>We love how well the delicate floral scent and flavour of lavender water complements this blueberry cobbler recipe. However, you don’t have to bake the dessert every time you want to use it! The simplest way to enjoy lavender water is to mix a few tablespoons into sparkling water, tea, or cocktails for a delicious and relaxing drink. Our top recommendation is to add some to hot chocolate for an extra-indulgent bedtime beverage!</p><p>In terms of taste, lavender goes especially well with citrus fruits like lemon and bergamot. It also pairs beautifully with chocolate, as well as berries – like in this blueberry cobbler recipe. So have some fun with it, and see which drinks and dishes you enjoy lavender water in the most. All you need to do is swap normal water for herbal water in the recipe – it couldn’t be simpler!</p><h2>Serving tips for this lavender blueberry cobbler recipe</h2><p>One of the fabulous things about this lavender blueberry cobbler recipe is that it’s a year-round dessert. Because you have it warm, it can chase away the chill on a dark winter night. But because it’s fresh and fruity, it also gives off summery vibes. If you’re serving this blueberry cobbler recipe during hotter weather, a scoop or two of ice cream is a perfect accompaniment. In fact, we’ve got a <a href="https://erbology.co/us/recipes/raspberry-lavender-ice-cream-recipe/">raspberry and lavender ice cream</a> recipe that would pair beautifully with this dessert!</p><p>Speaking of raspberries, one way you can customise your blueberry cobbler recipe is by mixing up the fruit you use. Blackberries, strawberries, plums, peaches, and raspberries all make fantastic choices. Likewise, you could swap the lemon juice for lime or orange. It’s possible to use frozen fruit when making the dessert if you prefer. Just remember that if you don’t thaw the berries completely first, it will add more liquid to your blueberry cobbler recipe.</p><p>So, why not embrace the origins of the dish and try whipping up a cobbler with whatever fruit you have in the house!</p>

A cobbled-together dessert?Like many traditional dishes, we don’t know the exact origins of the cobb ...

Blueberry Cobbler Easy Recipe - Erbology

Blueberry cobbler recipe

<h2>A modern (ish!) way to enjoy tea</h2><p>People have been drinking tea for literally thousands of years. According to legend, the Chinese Emperor Shen Nung discovered it in 2732 BCE. He was enjoying a picnic when leaves from a wild tree blew into his pot of boiling water. The emperor found the resulting drink delicious and restorative, and tea was born.</p><p>Regardless of the truth behind this myth, iced tea did not appear until much, much later, in the 1800s. It wasn’t until the advent of refrigeration that people could easily access ice during the hot months. Cookbooks from this period detail iced tea punches made with green tea and alcohol, plus non-alcoholic sweet iced tea recipes. And lemon iced tea quickly became a popular flavour combination.</p><p>Iced tea really rose in fame during the 1904 World’s Fair in St Louis, Missouri. A tea merchant called Richard Blechynden was giving out free samples of hot black tea at the event. However, the weather was so warm that people weren’t interested. Thinking on his feet, he decided to serve his tea iced instead – to great success.</p><p>Following the fair, iced tea became a staple drink in the US. In fact, about 75-80% of tea consumed in America is iced tea.(1) Today, we can enjoy different varieties of the beverage all across the world, from lemon iced tea to iced matcha. It’s served in cafes and restaurants, plus available to buy bottled in shops. And, of course, there are plenty of recipes you’re able to make at home. One of which is this refreshing lemon iced tea!</p><p>Before we look at how to make iced green tea, let’s explore why the drink is so good for you.</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31437-1024x683.jpg" alt="lemon iced green tea ingredients"></p><h2>The health benefits of green tea</h2><p>Green tea – whether hot or cold – is arguably one of the healthiest beverages out there. So you could enjoy a wealth of benefits by sipping on this lemon iced tea recipe.</p><p>First, green tea may help to protect our cardiovascular health. Studies show that the drink can lower the risk of stroke and heart disease.(2) This is thanks to green tea’s ability to reduce blood pressure and improve cholesterol levels. It might also positively influence blood sugar management and insulin sensitivity, though more research is required to clarify this.(3)</p><p>Excitingly, using green tea in your lemon iced tea could additionally be good for your brain. Evidence suggests that the drink can enhance cognitive functions such as memory and attention, as well as lift your mood.(4) This is because of the specific blend of compounds the leaves contain. In addition to stimulants like <a href="https://erbology.co/caffeine-bad-you/">caffeine</a>, green tea is rich in the amino acid L-theanine, which helps you relax.</p><p>Furthermore, green tea is bursting with potent polyphenols that may protect the brain from ageing. Studies have linked green tea consumption with a reduced risk of cognitive decline and neurodegenerative conditions such as Alzheimer’s.(5)</p><p>And that’s not the only way that the polyphenols in this green iced tea could benefit you. The leaves contain catechins, such as epigallocatechin-3-gallate (EGCG), that act as antioxidants. This means they protect your cells from free radical damage, which experts have linked to chronic diseases and ageing.(6)</p><p>Speaking of ageing, green tea might even boost your longevity. Studies indicate that people who drink the beverage have a lower risk of dying from all causes.(7) That’s a very persuasive reason to treat yourself to a lemon iced tea!</p><h2>Let’s hear it for lemons</h2><p>The green tea lemon flavour combination is one of the most popular – and with good justification. Not only does it taste amazing, lemons bring several impressive health benefits of their own to the cup. So, let’s look at why we’ve chosen to make this recipe a lemon iced tea.</p><p>To begin with, lemons are rich in antioxidants, including naringin and hesperidin. In addition to fighting oxidative stress, such compounds – along with other citrus flavonoids in lemons – help support heart health. Evidence suggests they could lower cholesterol and inflammation, plus improve the function of your blood vessels.(8) Sipping on a lemon iced tea may therefore reduce the risk of cardiovascular disease.</p><p>Moreover, lemons have high levels of ascorbic acid, or vitamin C. This offers us a multitude of key benefits, including boosting the immune system and supporting the health of your skin. Interestingly, the fact that lemons contain both vitamin C and citric acid provides a further advantage. Together, they help you to absorb <a href="https://erbology.co/best-natural-food-sources-iron/">iron from plant sources</a> more effectively, reducing the risk of developing anaemia. The citric acid in lemon juice might even lower your likelihood of getting kidney stones.</p><p>Want some more good news? Just the scent of lemon iced tea alone could boost your mood. Studies have found that the fragrance of lemons can reduce anxiety and stress, leaving you feeling more refreshed and relaxed.(9) We’ve enhanced this positive effect on wellbeing with the addition of rosemary water, as we’ll talk about below. But first, it’s time to look at how to make iced green tea with lemon.</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31458-1024x683.jpg" alt="lemon iced green tea"></p><h2>Unbeatable refreshment: our iced green tea recipe with lemon</h2><p>This lemon iced tea is exactly what you need when the weather’s warm and sunny. Not only is it cool and refreshing, but – as we’ve just seen – it’s good for your health. Happily, it’s also quick and easy to make. So you can be relaxing in the garden with a glass of lemon iced tea in no time! Here’s how to do it.</p><p>First, grab a teapot and make yourself some green tea. Loose leaves are ideal because you tend to get a more flavourful drink. However, teabags will do in a pinch! Feel free to use whichever type of green tea you prefer for this lemon iced tea, from sencha to <a href="https://erbology.co/hojicha-latte/">hojicha</a>. Each will bring a slightly different taste profile to the drink, so see which is your favourite!</p><p>After pouring the hot water into the teapot, add half the mint leaves and lemon slices, and all the honey. Mix it well, then pop the lid back on and allow the tea to steep for five minutes. Any longer and it will become too bitter. To make your lemon iced tea strictly plant-based, switch the honey for agave nectar or maple syrup. Alternatively, you might prefer to leave the sweetener out altogether so you can taste more of the tea’s natural flavour.</p><p>After removing the tea leaves, let the drink cool for about 15 minutes. When ready to serve, pop the ice cubes into your glasses, along with the remaining mint leaves and lemon slices. Then add one teaspoon of rosemary water into each cup. This brings a fabulous herbal aroma and piney flavour that really sets your lemon iced tea apart. Finally, pour the green tea on top and enjoy!</p><h2>The marvels of mint</h2><p>We like every ingredient we use in our recipes to do more than just add flavour. We like them to bring some kind of benefit to your wellbeing too. And the mint in this lemon iced tea is no exception.</p><p>As the most common flavouring in toothpaste, it’s perhaps no surprise that mint can help to mask bad breath. In fact, it may also be able to reduce the bacteria that cause bad breath thanks to its antimicrobial and antibacterial properties.(10)</p><p>Mint might further be useful in alleviating digestive problems. Studies have found that peppermint oil eases symptoms of indigestion and irritable bowel syndrome. However, further research is necessary to see if this is also true of mint leaves.</p><p>In addition, the scent of the mint in this lemon iced tea could be beneficial for your brain. Studies have found that peppermint aroma can make you feel more invigorated and even improve your memory.(11) Finally, mint is a good source of vitamin A, which is valuable for vision and eye health.</p><p><a href="https://erbology.co/shop/organic-rosemary-water/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31465-1024x683.jpg" alt="rosemary hydrosol"></a></p><h2>Rosemary water: adding a herbal twist to lemon iced tea</h2><p>Iced green tea with lemon and mint is delicious. However, in our opinion, it's the rosemary water that truly takes this recipe to the next level. It infuses the lemon iced tea with a characteristic piney, earthy taste, enhanced by herby and woody undertones of fragrance. And that does more than make your lemon iced tea smell even nicer!</p><p>Just like lemon and mint, the aroma of rosemary <a href="https://erbology.co/herbal-water/">herbal water</a> can enhance your mood. Studies suggest that it may generate feelings of positivity and confidence, plus help you to feel fresher and more alert.(12) On top of which, it could ease symptoms of burnout. So if you’re looking for a pick-me-up on stressful days, this lemon iced tea is a perfect choice.</p><p>Interestingly, rosemary water’s benefits may go beyond simply cheering you up. Research has also found that the plant’s aroma could improve your cognitive performance, supporting functions like memory and concentration.(13) This is thanks to the neuroprotective properties of certain flavonoids in rosemary water, such as apigenin and rosmarinic acid. Combined with the brain-boosting effects of green tea, that makes this lemon iced tea ideal when working or studying.</p><p>Another reason that rosemary water has become so popular lately is because of its potential to <a href="https://erbology.co/rosemary-water-hair-growth/">encourage hair growth</a>.(14) It contains polyphenolic compounds such as carnosic acid, which have potent antioxidant and anti-inflammatory properties. The latter increases blood circulation to the scalp, delivering the oxygen and nutrients needed to keep follicles strong and healthy.</p><p>Of course, you won’t enjoy this benefit from drinking rosemary water in lemon iced tea! Instead, either massage the herbal water directly onto your scalp or mix some into your shampoo or conditioner.</p><p><a href="https://erbology.co/shop/organic-rosemary-water/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31501-1024x683.jpg" alt="rosemary benefits"></a></p><h2>Introducing our organic rosemary water</h2><p>We craft our <a href="https://erbology.co/shop/organic-rosemary-water/">organic rosemary water</a> using only the finest plants, sustainably grown on small farms in Provence, France. Our team picks the rosemary leaves and flowers by hand, then steam distils them. It takes about 1.5kg of plant matter to make one litre of our fragrant rosemary water.</p><p>Once ready, we pour the herbal water into environmentally friendly amber glass jars to ship out to you at home. Please help us take care of the planet by reusing or recycling these when they’re empty.</p><p>One thing we love about rosemary water is how versatile it is. This lemon iced tea recipe is only the beginning! For example, if you want a quick creativity-boosting drink, stir a few tablespoons into a glass of sparkling water. Alternatively, add it to your favourite smoothie, cocktail, or mocktail. The herb’s flavour pairs especially well with other citrus fruits like bergamot and orange, along with basil and mint.</p><p>You also have the option of using rosemary water in food dishes. All you need to do is swap a few tablespoons of normal water in a recipe for herbal water. It brings a deliciously nuanced depth of flavour to all kinds of meals, so feel free to experiment!</p><p>We mentioned above that you can use rosemary water in your haircare routine, but it may also benefit your skin. The anti-inflammatory and antioxidant properties of compounds like luteolin mean rosemary water could help to clear your complexion and tackle signs of ageing.</p><p>Moreover, rosemary water is naturally antimicrobial and antibacterial. As such, you could even use it in mouthwash to protect your gums and fight bad breath. Of course, we don’t suggest using this lemon iced tea that way!</p><h2>Serving suggestions for our lemon iced tea</h2><p>There’s no bad time to enjoy this lemon iced tea, but it goes down especially well in hot weather. If you’re having guests over, it’s easy to scale up the recipe and make a whole jug to keep everyone cool.</p><p>What’s more, there are plenty of opportunities to customise green iced tea to your liking. As we mentioned above, you can have a go at making it with different types of tea to adjust the base flavour. In addition, while we love green tea with lemon, you don’t have to stick to just one citrus fruit. Try swapping some of the lemon for yuzu, orange, or lime for a greater depth of taste and fragrance. Another good tip is to switch the mint for basil leaves. And of course, you could always top your glass off with a sprig of rosemary to complement the rosemary water.</p><p>Alternatively, you might like to add vodka, gin, or sparkling wine to create your very own iced green tea cocktail. That’s a great way to pay homage to the early days of lemon iced tea!</p>

A modern (ish!) way to enjoy teaPeople have been drinking tea for literally thousands of years. Acco ...

Lemon Iced Green Tea Recipe - Erbology

Lemon iced green tea

<h3>A vegetable with a long history</h3><p>With its distinctive tree-like shape, pleasant taste, and many wellness-boosting effects, it’s no surprise that broccoli is a popular ingredient. From salads and pasta dishes to cream of broccoli soup, it makes a welcome addition to all kinds of meals. And people have been tucking into it for longer than you might think!</p><p>Experts believe broccoli has been around since the Roman Empire. However, these early versions would have looked a little different to what we’re used to. Over time, farmers selectively bred the vegetable to give us the varieties we enjoy today. The name itself comes from the Italian word <i>broccolo</i> – meaning cabbage sprout – and Latin <i>brachium</i>, meaning arm or branch. Indeed, broccoli is part of the cabbage family, like cauliflower and kale.</p><p>From Italy, broccoli spread to northern Europe in the 18th century and North America in the 19th century. Since then, the vegetable’s popularity has continued to increase as horticulturists grew better cultivars. And in 1990, Campbell’s released their canned cream of broccoli soup. The company intended customers to both eat it on its own and use it as an ingredient in other dishes. Feel free to do the same with our cream of broccoli soup recipe if you wish!</p><p>Nowadays, the vegetable’s wealth of benefits has earned broccoli a loyal following among health food enthusiasts. Time to look more closely at how this humble ingredient could enhance your wellbeing. Whether you have it raw, steamed, or in a cream of broccoli soup, it’s a delicious way to boost your nutritional intake.</p><h3>How broccoli can benefit your health</h3><p>Enjoying cream of broccoli soup could be good for you in all sorts of ways. First, broccoli is bursting with key vitamins and minerals – in particular, vitamin C and vitamin K. The former helps support the immune system, while the latter is important for blood clotting and building strong bones.</p><p>Moreover, broccoli is rich in several potent plant compounds that can enhance wellbeing. These include the carotenoids lutein and zeaxanthin, which protect eye health and reduce the risk of age-related macular degeneration.(1) This positive effect on vision is bolstered by the fact that broccoli also contains <a href="https://erbology.co/beta-carotene/">beta-carotene</a>, which the body converts to vitamin A.</p><p>Many of the compounds in broccoli act as antioxidants. That means they defend your cells against oxidative stress, which experts have linked to several chronic diseases. Flavonoids such as kaempferol also possess anti-inflammatory properties, further protecting against harmful health conditions.(2)</p><p>Broccoli’s high antioxidant and fibre content may additionally explain why it can have a positive influence on blood sugar management.(3) Furthermore, this powerful combination helps broccoli support digestive health and nourish the good bacteria in your gut.(4)</p><p>This fabulous vegetable is beneficial for cardiovascular health too. Studies indicate that broccoli can assist in improving cholesterol levels, as well as reducing the risk of heart attack.(5)</p><p>Excitingly, tucking into cream of broccoli soup could even be good for your brain. Research suggests that a diet rich in dark green vegetables like broccoli may help to stave off age-related cognitive decline.(6) Studies on mice suggest that the compounds kaempferol and sulforaphane work to protect brain tissue. However, more evidence is required to confirm if this is true in humans.</p><p>Cruciferous vegetables like broccoli are also associated with a lower risk of cancer, but again we need more research to clarify this.(7)</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31395-1024x683.jpg" alt=""></p><h3>Wholesome and vibrant: our cream of broccoli soup recipe</h3><p>As you can see, there are a multitude of good reasons to include broccoli in your diet. So, without further ado, let’s discuss how to make cream of broccoli soup.</p><p>Start by heating the sunflower oil (or your favourite alternative) in a large pan. Then add the onion, yellow pepper, and garlic. Sauté on a low-to-medium heat for about 8-10 minutes, until the ingredients are soft.</p><p>Next, pour in the veggie stock. Add one rosemary sprig and the cubed potatoes, then simmer your cream of broccoli soup mixture for about 25 minutes. Once the potatoes are cooked, take out the rosemary and pop the broccoli florets into the pan. Boil for another 7-10 minutes, until the broccoli is cooked.</p><p>Now you’re going to transfer the mixture to your blender. Add the lemon juice, half a teaspoon of black pepper, and a generous dollop of Greek-style yoghurt. Using a plant-based yoghurt keeps this cream of broccoli soup vegan. Finally, it’s time to spoon in the special ingredient: reishi mushroom powder. More on this fabulous fungus later!</p><p>Blend the mixture until it’s beautifully rich and velvety. At this point, we recommend having a quick taste of your cream of broccoli soup. That way, you can adjust the flavour with salt, pepper, or other herbs and spices if you want before serving.</p><p>Once you’re happy with the flavour, pour the cream of broccoli soup into bowls. Now it’s time to garnish! Add a decadent swirl of hemp seed oil, then sprinkle on a pinch of freshly ground black pepper and scattering of toasted pine nuts. Finally, top your cream of broccoli soup with a sprig or two of rosemary, and you’re ready to serve.</p><h3>Garlicky goodness</h3><p>Garlic’s unique flavour makes it a great addition to this cream of broccoli soup. However, the plant brings more than just taste and aroma to the bowl. It also offers several health benefits of its own. In fact, people have been using garlic for medicinal purposes for thousands of years. And modern research supports this ancient wisdom.</p><p>Many of garlic’s therapeutic advantages are down to an active compound called allicin. Evidence suggests this has both antiviral and antimicrobial properties, helping to boost the immune system and ward off viral infections.(8)</p><p>Garlic could additionally work to protect the health of your heart. Studies indicate that it can reduce blood pressure, relax blood vessels, and improve cholesterol levels.(9) All of which helps to lower the risk of cardiovascular disease. So, it’s easy to see why this ingredient is a must for your cream of broccoli soup!</p><p><a href="https://erbology.co/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31423-1024x683.jpg" alt=""></a></p><h3>Getting the most out of your garnishes</h3><p>The garnishes we recommend using on your cream of broccoli soup do more than ensure the bowl looks pretty. Just like garlic, they too bring some all-important health benefits. And, of course, they make the dish taste even better!</p><p>For example, <a href="https://erbology.co/shop/organic-hemp-seed-oil/">hemp seed oil</a> contains both omega-6 and omega-3 essential fatty acids – in an optimum ratio of 3:1.(10) These support the health of both the heart and the brain. Adding hemp seed oil to your cream of broccoli soup may help to lower your blood pressure, reduce inflammation, and relax your blood vessels. This can all reduce the risk of cardiovascular disease.</p><p>Hemp seed oil is additionally rich in vitamin E, which acts as an antioxidant and supports the immune system. It also works to nourish your skin. So, feel free to include it in your skincare routine as well as your cream of broccoli soup!</p><p>Moving on to pine nuts, these are also highly nutritious. For instance, they contain a polyunsaturated acid called pinolenic acid, which may help lower cholesterol levels. Indeed, research suggests that consuming tree nuts (including pine nuts) can reduce the risk of cardiovascular disease and metabolic syndrome.(11)</p><p>Pine nuts could additionally be beneficial for the health of your brain. Several studies have found a link between nut consumption and cognitive function.(12) As such, adding them to your cream of broccoli soup might help to stave off age-related neurodegenerative conditions.</p><h3>Reishi: the mushroom of immortality</h3><p>Speaking of ageing, let’s now turn to the key ingredient in this cream of broccoli soup recipe: reishi mushroom powder. Nicknamed the mushroom of immortality thanks to its many health benefits, traditional medicine practitioners have been using reishi for generations. And the results from modern studies are starting to back up these beliefs.</p><p>One of the most valuable <a href="https://erbology.co/benefits-of-reishi-mushroom/">benefits of reishi mushroom</a> is its positive influence on the immune system.(13) Evidence suggests the fungus can stimulate the activity of certain types of immune cells and also reduce inflammation. This is because of its high levels of secondary metabolites like triterpenes, as well as potent polysaccharides such as <a href="https://erbology.co/beta-glucans/">beta-glucans</a>.</p><p>Reishi may additionally have a beneficial effect on our mental health. As an <a href="https://erbology.co/adaptogens/">adaptogen</a>, the mushroom helps enable your mind and body to cope with stress more effectively. This is advantageous because chronic stress can have a negative impact on everything from your mood to your immune system.</p><p>Furthermore, research indicates that reishi might work to alleviate fatigue and feelings of depression.(14) On top of which, this fabulous fungus may even be able to improve the quality and duration of your sleep.(15) That’s thanks to key triterpenoids and sterols such as beta-sitosterol it contains. So, a bowl of this cream of broccoli soup is ideal for those who struggle to drift off at night.</p><p>Finally, there is some evidence that reishi has anti-cancer properties. Test-tube and animal studies have found that the mushroom can inhibit and kill cancer cells.(16) However, further research is required to clarify its effectiveness in treating the disease.</p><p><a href="https://erbology.co/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31408-1024x683.jpg" alt=""></a></p><h3>All about our reishi mushroom powder</h3><p>To enjoy reishi’s many benefits, you need to choose a top-quality powder to use in your cream of broccoli soup. In particular, the cultivation methods are key to ensuring the mushroom has a high nutritional content. That’s why we work with a team of experts to grow ours.</p><p>Our mycologists cultivate our reishi on organic lignocellulosic substrates. As such, our powder is made of pure mushroom, with no unwanted filler ingredients. We grow the fungus under meticulously controlled conditions in Europe, then carefully dry it at&nbsp;60°C to prevent microbial contamination. Once ready, our team grinds the reishi into a fine powder so it’s easy for you to use.</p><p>To verify that our reishi is of the finest quality, we have it checked by an independent and accredited tester. So you can rest assured that our <a href="https://erbology.co/shop/organic-reishi-mushroom-powder/">organic reishi mushroom powder</a> is exceptionally high in potent beta-glucans.</p><p>The mildly bitter mushroom taste of reishi blends in beautifully with this cream of broccoli soup. However, there are plenty of other ways in which you can take the powder. For instance, try stirring half a teaspoon into a cup of tea or coffee. The hot water helps to draw out the nutrients, making this a simple but effective technique. If you’re feeling more decadent, you could even make a <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>!</p><p>In addition to soups, stews and risottos are brilliant options when it comes to cooking with reishi powder. Just like with tea and coffee, the hot liquid in these recipes ensures you get the maximum benefit from it.</p><p>You can take reishi every day, however we recommend having a break after 6-8 weeks of use. This is to make sure you don’t develop a tolerance to the mushroom, or overstimulate your immune system.</p><h3>Serving tips for this cream of broccoli soup recipe</h3><p>Now that you know how to make a cream of broccoli soup, let’s look at some ways to serve and customise it!</p><p>For starters, there are plenty of plant-based options for whipping up a vegan cream of broccoli soup with cheese. This adds another layer to the flavour and makes the dish a little more filling. Likewise, you could use some more yoghurt to add a striking white swirl on top of the green soup.</p><p>In terms of garnishes, sunflower and pumpkin seeds are both brilliant choices for extra crunch. Alternatively, pick hemp seeds to complement the hemp seed oil that tops this cream of broccoli soup. You can also swap the pine nuts for crushed walnuts or almonds to mix things up.</p><p>Cream of broccoli soup is wholesome and hearty enough to enjoy on its own. However, for a more substantial meal, we love serving it with freshly baked bread still warm from the oven. Another idea is to dish it up with some of our <a href="https://erbology.co/product-category/gluten-free-snacks/">raw activated crackers</a>. Not only are these bursting with nutrients, they have a crumbly texture perfect for dipping into cream of broccoli soup.</p><p>Whichever way you serve your cream of broccoli soup, one thing’s for certain – it’s almost impossible to stop after just one bowl!</p>

A vegetable with a long historyWith its distinctive tree-like shape, pleasant taste, and many wellne ...

Cream of Broccoli Soup, Plant-based Recipes - Erbology

Cream of broccoli soup

<h3>From gruel to health food: the history of porridge</h3><p>The humble bowl of porridge has gone through quite an evolution in human history. Archaeological evidence indicates that humans could have been consuming oats since the Stone Age, some 32,000 years ago.(1) People ground these wild oats into flour, which they may have boiled or baked into flatbreads.</p><p>Experts believe the earliest example of what we think of as porridge – wheat cooked with milk – comes from Scotland. Neolithic communities might have tucked into a type of porridge recipe as far back as 3600 BCE.(2) Meanwhile, in Asia, the first rice porridge recipe likely originated in around 1000 BCE.</p><p>Dishes like porridge may have been instrumental in the shift from a hunter-gatherer lifestyle to settled agricultural communities. However, people probably didn’t use oats in a porridge recipe until much later. The Romans originally cultivated the crop to feed to animals. Oats likely weren’t part of the human diet until medieval times.</p><p>During this period, they became a staple form of sustenance for the working classes in Scotland and Switzerland.(3) The grain was hardy enough to grow in the harsh climates of these countries, and porridge made a cheap but filling meal. Charles Dickens later immortalised this idea of porridge (specifically a thinner version called gruel) as a food for the lower classes in Oliver Twist.</p><p>However, porridge’s image got something of a makeover after that. Today, nutrition experts recommend numerous versions of the classic porridge recipe as nourishing breakfasts for all of us. And it’s easy to see why. Porridge is quick and simple to make, offers plenty of opportunities for customisation, and keeps you satiated all morning. Not to mention, the dish is bursting with potential health benefits. Let’s look at some of those in more detail.</p><h3>The surprising health benefits of porridge</h3><p>The exact health benefits you can expect to enjoy from a porridge recipe depend on what you put in it. However, many of them are universal thanks to the nutritional value of the dish’s principal ingredient: oats. This unassuming cereal grain might not look like much, but it packs a serious punch when it comes to nutrition.</p><p>For example, oats are rich in polyphenols, which defend our cells by acting as antioxidants. Among the most notable of these polyphenols is a variety known as avenanthramides. Studies have found that avenanthramides can lower blood pressure by encouraging the production of nitric oxide.(4) This molecule helps to relax and dilate blood vessels, improving blood flow. Avenanthramides also have anti-inflammatory properties, further protecting against chronic disease.</p><p>Moreover, oats contain a form of soluble fibre called beta-glucan. This can have a number of positive effects on our wellbeing. First, it may support the health of your heart by reducing cholesterol levels.(5) It could also help improve insulin sensitivity and lower blood sugar.(6) Choosing a porridge recipe for breakfast might therefore be especially beneficial for those with diabetes.</p><p>On top of this, beta-glucan – along with other types of fibre in oats – acts as a <a href="https://erbology.co/prebiotics-gut-health-benefits/">prebiotic</a>. That means it can nourish the good bacteria in your gut, while inhibiting the growth of bad bacteria.(7) This is key because the health of your gut could influence everything from immunity to cognitive function.</p><p>Finally, starting your day with your favourite porridge recipe might be helpful for maintaining a healthy weight. Oats can leave you feeling fuller for longer, enhancing satiety and reducing appetite.(8) As such, porridge may be effective in tackling and preventing obesity.</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31375-1024x683.jpg" alt=""></p><h3>Fruity and filling: our scrumptious cherry porridge recipe</h3><p>Like any good porridge recipe, this one is straightforward to make and only takes around ten minutes. To begin, add your oats to a saucepan along with about one and a half cups of almond milk. Feel free to use a different variety of plant-based milk if you prefer. For instance, coconut milk brings a lovely tropical vibe to any porridge recipe!</p><p>Next, pop in a teaspoon of honey. To keep this a strictly vegan porridge recipe, you can use agave nectar or maple syrup as a sweetener instead. Then in goes the vanilla extract, sea salt, cubed banana, and peanut butter. Swapping the latter for another type of nut butter – such as almond or cashew – is a great option for mixing up the flavour.</p><p>Finally, add two teaspoons of our organic immunity mushroom blend to the pan. This infuses the porridge recipe with a mild, earthy taste that really sets it apart. Plus, it’s a wonderful way to support your body’s natural defences. More on that later!</p><p>Bring your porridge recipe to a boil, then simmer the mixture on a low heat for about 3-5 minutes. You’ll know it’s ready when it’s achieved a gorgeously creamy texture. Then turn the heat off and stir in half a cup of fresh pitted cherries. Now it's time to transfer the porridge to your serving bowls.</p><p>The final step is to garnish your porridge recipe. Add the rest of the cherries, then top the bowls with a decadent swirl of honey or agave nectar. Next, sprinkle on a tablespoon or two of your favourite chopped nuts to give the porridge some crunch. Finish the dish off with a couple of teaspoons of cocoa nibs for a hint of chocolate, and enjoy!</p><h3>The cherry on top</h3><p>One of the most important parts of any porridge recipe is what you choose to add to the base. Not only do these extra ingredients influence the flavour, they also affect how healthy the dish is. We’ve chosen cherries as the principal ingredient in this porridge recipe because they both taste delicious and boost your wellbeing. Plus, the fruit brings a beautiful splash of colour to the bowl!</p><p>First, just like oats, cherries are bursting with <a href="https://erbology.co/what-antioxidants-do/">antioxidants </a>and anti-inflammatory compounds such as anthocyanins.(9) These are hugely beneficial because both oxidative stress and chronic inflammation contribute to a number of harmful health conditions. That includes arthritis, heart disease, obesity, and cancer.</p><p>Speaking of the heart, cherries could further protect cardiovascular health by lowering blood pressure and cholesterol levels.(10) This is in part thanks to the fruit’s high potassium content. Including this mineral in your diet can decrease the risk of heart disease and stroke.</p><p>Adding cherries to your porridge recipe may be particularly useful for athletes and fitness enthusiasts. That’s because they can help to enhance your recovery after working out. Studies suggest that the fruit could reduce post-exercise muscle damage and soreness, and even boost athletic performance.(11)</p><p>Interestingly, cherries could additionally work to improve the quality of your sleep.(12) The main reason for this is that the fruit contains a phytochemical called melatonin, which helps regulate your sleep-wake cycle. Research has found that cherries may enhance both the quality and duration of our sleep. This can be true even in people with disturbed sleep or insomnia. And don’t worry – adding them to your morning porridge recipe won’t make you drowsy during the day!</p><p><img src="https://erbology.co/wp-content/uploads/2023/07/5D31288-1024x683.jpg" alt=""></p><h3>How medicinal mushrooms support immunity</h3><p>It’s time to turn to the star ingredient of this porridge recipe: the immunity mushroom blend. At this point, you might be wondering exactly how mushrooms can help your immune system. Well, these aren’t just any old supermarket mushrooms. They’re <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushrooms</a>, which offer specific wellness-boosting properties above and beyond their nutritional value. Let’s get into the details.</p><p>One of the principal reasons that functional fungi are beneficial for immunity is their high levels of <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These potent polysaccharides may be able to activate certain types of immune cells, including macrophages and natural killer cells.(13) This could help to protect against infection.</p><p>Moreover, as a prebiotic, medicinal mushrooms encourage the growth of good bacteria in your gut. This is important because many of our immune cells are located in the gut, and interact with the bacteria there. As such, what we eat has a direct impact on the <a href="https://erbology.co/gut-health-immunity/">health of our immune system</a>.(14)</p><p>Another way in which medicinal mushrooms can have a positive influence on immunity is through their <a href="https://erbology.co/adaptogens/">adaptogenic properties</a>. Adaptogens enable our minds and bodies to cope with stress more effectively. Chronic stress has a number of negative effects, including causing inflammation, inhibiting recovery, and suppressing the immune system. It can leave us more susceptible to infection and disease, plus make it harder for the body to defend itself. Therefore, adding adaptogens like medicinal mushrooms to your porridge recipe could further help to support immunity.</p><p>There are several different types of functional fungi which may have a positive influence on the immune system. To make things easier, we’ve created a special blend of eight medicinal mushrooms known for their immune-supporting potential. Here’s why it’s the perfect choice for your porridge recipe.</p><p><a href="https://erbology.co/shop/organic-immunity-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31350-1024x683.jpg" alt=""></a></p><h3>Introducing our immunity mushroom blend</h3><p>Our <a href="https://erbology.co/shop/organic-immunity-mushroom-powder/">organic immunity mushroom powder</a> is a unique combination of eight functional fungi: reishi, cordyceps, lion’s mane, turkey tail, shiitake, hen-of-the-wood, china root, and mushroom of the sun.</p><p>Each is high in beta-glucans and prized by traditional medicine practitioners for its ability to support the immune system. On top of which, they all offer their own individual benefits. For example, cordyceps boosts energy and endurance. Meanwhile, lion’s mane enhances cognitive health and balances mood.</p><p>To ensure our fungi are as nutritious as possible, we cultivate them on natural and organic substrates. Our team of expert mycologists grows each type of mushroom in small batches, under meticulously controlled conditions in Europe. Once they’re mature enough, we carefully dry the mushrooms and grind them into a fine powder. We then blend them together to create our immunity mix.</p><p>Quality is crucial for medicinal mushrooms, which is why we have ours checked by an independent and accredited tester. They verify that each variety is rich in beta-glucans and other key secondary metabolites. As such, you can rest assured that you’re getting a high-quality product which is 100% mushroom, with no filler ingredients.</p><p>We find taking medicinal mushrooms in powder form to be a convenient and versatile option. In addition to this porridge recipe, you could add the powder to dishes like soups, stews, and risottos. Hot liquid helps to draw out the powder’s nutrients, making these effective choices.</p><p>While we tend to think of mushrooms as going best with food, you can also enjoy the powder in hot drinks. Simply stir half a teaspoon into a cup of coffee or hot chocolate. The mildly bitter and earthy taste complements the flavour of both coffee and cocoa surprisingly well!</p><h3>Top serving tips for our cherry porridge recipe</h3><p>As we mentioned in the description of this porridge recipe, there are countless ways to adjust the dish to suit your tastes. For instance, you might like to add a sprinkling of seeds instead of nuts as one of the toppings. You can also swap some of the cherries for blueberries, raspberries, blackberries, or any other type of fruit.</p><p>Alternatively, leave out the fruit altogether and try creating a savoury porridge recipe. Mushrooms, kale, sweet potato, and other vegetables all make great ingredients. While we typically think of a porridge recipe as a breakfast dish, there’s no need to restrict yourself to only having it in the morning!</p><p>If you’re feeling adventurous, you could try your hand at making a porridge recipe with a base other than oats. For example, to make your porridge recipe Jamaican, you can use cornmeal. With a cornmeal porridge recipe, we recommend using coconut milk and whisking frequently as you heat it to prevent lumps. Another option is to make congee – a Chinese porridge recipe that uses rice as its base. Cooking the dish with rice and savoury toppings is also a way to make your porridge recipe Korean.</p><p>As you can see, the humble porridge recipe has come a long way. Far from being just a cheap and cheerful breakfast, the dish is a delicious, versatile, and wellness-boosting meal to start your day with. And unlike Oliver Twist, you won’t get in trouble for asking for more!</p>

From gruel to health food: the history of porridgeThe humble bowl of porridge has gone through quite ...

Porridge with cherries recipe - Erbology

Porridge with cherries

<h3>But first, coffee</h3><p>Coffee seems like a quintessential drink of the modern world. However, people have been enjoying the beverage for centuries – long before the creation of the first coffee smoothie. The exact origin of coffee is unclear, but one popular legend attributes its discovery to an Ethiopian goat herder called Kaldi.</p><p>He noticed that the animals in his care became particularly lively after nibbling on a specific type of berry. Deciding to try it for himself, he found that he too felt energised after consuming them. Kaldi shared his finding with local monks, who started using coffee to keep themselves alert during their nightly worship and early morning prayers.(1)</p><p>Word soon spread, and coffee made its way to the Arabian peninsula. From there, travellers brought the beans to Europe. Historians believe that the world’s first coffeehouse opened in Constantinople (now Istanbul) in 1475. While such establishments quickly became popular, they were not without their controversies.</p><p>Coffeehouses often functioned as meeting places where you could freely discuss topics such as literature and politics. In fact, in the UK people referred to them as ‘penny universities’. That’s because for the price of a penny, you could engage in intellectual debate with fellow scholars, artists, scientists, and revolutionaries.</p><p>King Charles II was so concerned by this potential for political dissent that he actually tried to ban coffeehouses in 1675.(2) Thankfully, his attempt failed, and the popularity of coffee and coffeehouses continued to grow.</p><p>Today, modern coffee shops are a common sight on high streets and in shopping centres – even in traditionally tea-drinking countries. And that’s not just because coffee tastes great. Whether you have it hot, iced, or in a coffee smoothie, the drink offers a wealth of potential health benefits. Let’s take a closer look.</p><h3>Yes, coffee is good for you!</h3><p>Most of us are aware that scientific research backs up those original anecdotal stories about coffee boosting energy. This is thanks to the <a href="https://erbology.co/caffeine-bad-you/">caffeine</a> it contains.</p><p>Caffeine acts as a central nervous system stimulant, fighting fatigue, decreasing drowsiness, and enhancing energy. It does this by altering levels of certain neurotransmitters in the brain.(3) That means a coffee smoothie can be a great way to help you feel more alert in the morning. It could likewise be an effective tactic for boosting your athletic performance.</p><p>However, extra energy is far from the only benefit you can get from a cup of joe. For instance, a coffee smoothie may also be advantageous for your cognitive health. And that’s not simply because the drink increases your concentration and memory. Studies indicate that drinking coffee could reduce the risk of cognitive decline and developing neurodegenerative conditions like Alzheimer’s and Parkinson’s.(4)</p><p>Interestingly, a coffee smoothie can even work to improve your mood. As an example, evidence links coffee consumption with a lower chance of depression.(5)</p><p>One of the most exciting potential benefits of coffee is that it could increase <a href="https://erbology.co/longevity-diet-nutrition/">longevity</a>. Research has found that consuming the drink is associated with a lower risk of death from conditions such as cancer.(6) Moreover, as an antioxidant, coffee may help defend our cells against ageing and the damage caused by free radicals.</p><p>Drinking a coffee smoothie could also reduce the risk of heart disease, heart failure, and stroke.(7) However, because of caffeine’s impact on blood pressure, high coffee consumption is not recommended for people with hypertension.</p><p>Finally, moderate coffee intake may additionally decrease the chances of developing type 2 diabetes.(8) This could be due to its positive influence on insulin sensitivity, metabolism, and inflammation.</p><p><img src="https://erbology.co/wp-content/uploads/2023/06/5D31255-1024x683.jpg" alt="coffee smoothie recipe"></p><h3>Our coffee smoothie recipe: a delicious way to support brain health</h3><p>We love a classic cup of coffee as much as the next person. However, it’s not the only way to enjoy the above-mentioned health benefits. This coffee smoothie recipe is a fantastic alternative option for getting your caffeine boost – plus a wealth of other advantages. It’s also super quick and easy to make.</p><p>Start by cutting up a banana and popping it into a blender along with three tablespoons of oats. Then add two shots of chilled espresso coffee – feel free to adjust the amount if you want more or less caffeine. Next, pour in 400ml of oat milk (or your preferred type of plant-based milk). Again, you can alter the amount to make your coffee smoothie bigger or smaller to suit your needs.</p><p>To this, add the coconut sugar and cocoa nibs – don’t forget to save some to garnish the finished coffee smoothie! Then pop in the ground cloves, a cup of ice cubes, and a tablespoon of almond butter. Like with the milk, you can swap the almond butter for another variety of nut butter if you prefer. This is a subtle way to adjust the flavour of your coffee smoothie.</p><p>Finally, it’s time for the star ingredient of this coffee smoothie recipe – lion’s mane mushroom powder. We’ll talk about the many benefits of this fabulous fungus later in the article! For now, sprinkle in one or two teaspoons, then blend the mixture until it’s deliciously smooth and creamy.</p><p>Fill your serving glasses with ice cubes, then pour the coffee smoothie on top. The last step is to garnish your drinks with the rest of the coconut sugar, plus cocoa nibs for a hint of crunch. Enjoy before the ice melts!</p><h3>An oatload of goodness</h3><p>Oats might not be the most exciting ingredient to have in your coffee smoothie, but they bring plenty of benefits. First, like the banana, they help to thicken up the drink. Second, oats are highly nutritious. They're rich in fibre and protein, plus several key vitamins and minerals such as manganese, copper, thiamine, and zinc.</p><p>One of the most potent nutrients that oats contain is beta-glucan fibre. Studies indicate that this has a number of potential health benefits. These include increasing feelings of satiety, reducing cholesterol, lowering blood sugar, and nourishing the good bacteria in your gut.(9) Consequently, adding them to your coffee smoothie could support your wellbeing in numerous ways.</p><p><img src="https://erbology.co/wp-content/uploads/2023/06/5D31220-1024x683.jpg" alt="coffee smoothie ingredients"></p><h3>All about almond butter</h3><p>Almond butter is another ingredient that more than earns its place in your coffee smoothie. For example, it’s rich in vitamin E. This potent antioxidant helps fight oxidative stress, plus supports heart health by preventing the buildup of plaque in your arteries. Almond butter also contains plenty of calcium and iron, making it beneficial for your bones and blood too.</p><p>Almond butter further benefits your cardiovascular health thanks to the monounsaturated fat it contains. This can help to reduce levels of ‘bad’ cholesterol and triglycerides, as well as improve blood pressure.(10)</p><p>Moreover, nut butter is what makes this a coffee protein smoothie. It's a brilliant source of <a href="https://erbology.co/plant-based-protein/">plant-based protein</a>, helping to support the health of your muscles and bones.</p><p>For the maximum benefit, choose almond butter that doesn’t contain any added sugar, trans fats, or other unwanted ingredients. And remember that nut butters are high in calories, so don’t put too much in your coffee smoothie!</p><h3>The health benefits of lion’s mane</h3><p>The ingredient that truly sets this drink apart from other coffee smoothie recipes is the lion’s mane mushroom powder. In case you’re not familiar with it, lion’s mane is a type of <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushroom</a>. Traditional medicine practitioners have been using it for generations, and modern research is finding evidence to support its reputed advantages.</p><p>One of the greatest <a href="https://erbology.co/health-benefits-lions-mane-mushroom/">benefits of lion’s mane</a> is its ability to enhance our cognitive health. Studies suggest the fungus could stimulate the growth of certain brain cells and protect against conditions like Alzheimer’s.(11) On top of which, the mushroom may be able to ease symptoms of depression, anxiety, and other mood disorders.(12) This makes it the perfect addition to a coffee smoothie.</p><p>Like most medicinal mushrooms, lion’s mane also works to support the body’s natural immune defences. Similar to oats, it’s rich in polysaccharides called <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These can enhance the function of certain kinds of immune cells, including macrophages and natural killer cells.(13)</p><p>Lion’s mane further boosts immunity by encouraging the growth of good bacteria in the gut.(14) As well as supporting the immune system, this may protect against IBS and ulcers in the digestive system. The health of your gut microbiota influences everything from immunity to brain health, so this benefit is not to be overlooked.</p><p>Furthermore, lion’s mane has antioxidant properties. Adding it to your coffee smoothie can therefore help protect your cells against the harm caused by free radicals. Experts have linked such oxidative stress to many chronic conditions, from arthritis to cancer, making this another key advantage.</p><p>Finally, lion’s mane also functions as an <a href="https://erbology.co/adaptogens/">adaptogen</a>. That means it can enable the mind and body to cope with stress more effectively. What more could you want from your morning coffee smoothie?</p><p><a href="https://erbology.co/shop/organic-lions-mane-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/06/5D31262-1024x683.jpg" alt="lions mane coffee smoothie"></a></p><h3>Introducing our lion’s mane mushroom powder</h3><p>To get the maximum benefit from the medicinal mushrooms in your coffee smoothie, it’s vital to choose a high-quality product. That’s why we work with expert mycologists to produce our <a href="https://erbology.co/shop/organic-lions-mane-mushroom-powder/">organic lion’s mane mushroom powder</a>.</p><p>Our team grows the fungi in small batches on organic lignocellulosic substrates under meticulously controlled conditions in Europe. Once ready, they carefully dry the mushrooms at 60°C to make sure there’s no microbial contamination. We then grind the dried lion’s mane into a fine powder, so it’s convenient for you to use.</p><p>We also have our lion’s mane checked by independent and accredited testers to verify its quality. As such, we can confidently say our powder contains over 32% beta-glucans and 1.5mg of erinacine A per 1g serving. This is considered high.</p><p>Lion’s mane goes perfectly in this coffee smoothie recipe, but there are plenty of other ways to take it. The traditional method is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a> by simply brewing the powder in hot water. Alternatively, you can mix half a teaspoon into a cup of coffee or hot chocolate. The powder’s mild, earthy flavour is the perfect complement to both coffee and cocoa!</p><p>You can even add lion’s mane powder to food. The best recipes to use it in are dishes like soups and stews. That’s because the hot liquid helps to draw out the mushroom’s nutrients. Just remember to take a break of a few weeks after 6-8 weeks of taking lion’s mane. This is so that you don’t overstimulate your immune system or develop a tolerance to the fungus.</p><p>As a side note, it’s not recommended for children or pregnant or breastfeeding women to consume medicinal mushrooms. This is because there hasn’t yet been enough research to determine the safety for these groups.</p><h3>Serving tips for this coffee smoothie recipe</h3><p>Because of the stimulating effects of the caffeine, we recommend drinking this coffee smoothie early in the day. Alternatively, you could make it with decaf coffee if you want to enjoy it in the afternoon or evening.</p><p>Switching to decaf is far from the only way you can customise your coffee smoothie. In addition to changing the type of nut butter you use, you could also swap the cloves for other spices. Vanilla is a superb choice, as well as cinnamon, cardamom, and pumpkin spice. Another option is to add more crunch by using extra cocoa nibs, or adding a sprinkle of your favourite seeds.</p><p>To make your coffee smoothie more of a mocha, you may like to add a scoop of cocoa powder. Similarly, those with a sweet tooth might enjoy a splash of agave nectar in the mix. If you find that the ice dilutes the taste of your smoothie, try making coffee ice cubes instead. Then the coffee flavour will stay strong until the very end of your drink.</p><p>Whichever way you make your coffee smoothie, you’ll wonder how you ever started your day without it!</p>

But first, coffeeCoffee seems like a quintessential drink of the modern world. However, people have ...

Delicious Coffee Smoothie - Erbology

Coffee smoothie recipe

<h3>The fascinating history of cranberries</h3><p>With their rich red hue and tangy tartness, cranberries have long been a key feature of Thanksgiving and Christmas dinners. However, prior to that, they were a staple part of the Native American diet. People used the berries in everything from food and drink to medicine, including poultices to treat arrow wounds. They even utilised the vibrant scarlet of cranberry juice to dye clothing and other textiles. And now we’re harnessing it to give this cranberry cocktail its gorgeous colour!</p><p>Interestingly, cranberries were also a central ingredient in an early version of the now-ubiquitous energy bar.(1) Known as pemmican, Native Americans made it by mixing crushed cranberries with dried deer meat and fat tallow. Thanks to its long shelf life and high protein and fat content, pemmican was a vital source of calories on winter trade routes.</p><p>The word ‘cranberry’ itself likely comes from ‘crane berry’, which is what German and Dutch colonists first called the fruit. They chose this name because the plant’s flower resembles the head and bill of a sandhill crane.</p><p>Others referred to cranberries as ‘fenberries’ because the fruit grows in fens (marshes). To suit this environment, nowadays many farmers collect the berries using a wet harvesting process. This involves flooding the marshland where they’re cultivated and churning the water to loosen the berries from their vines. As cranberries are buoyant, they float to the surface where workers can easily gather them.(2)</p><p>Cranberries are naturally quite tart, so their popularity really blossomed when people began sweetening them. Today, we enjoy the berry in all kinds of recipes – from muffins, sauces, and pies to this cranberry cocktail. This is not only thanks to their vibrant taste and colour, but the wealth of potential health benefits they offer. Let’s take a closer look.</p><h3>Potent plant compounds: cranberry health benefits</h3><p>Cranberries are rich in several key plant compounds that can boost wellbeing. For instance, these include powerful antioxidant polyphenols, such as quercetin and myricetin. <a href="https://erbology.co/what-antioxidants-do/">Antioxidants</a> defend the body against cell damage caused by free radicals, which experts have linked to numerous chronic health conditions. Oxidative stress also contributes to ageing, so enjoying a cranberry cocktail might even help to keep you youthful!</p><p>Perhaps the most well-known health benefit of cranberries is that they can reduce the risk of urinary tract infections.(3) This is in large part thanks to naturally antibacterial phytonutrients called A-type proanthocyanidins. These prevent the bacterium <i>Escherichia coli </i>(a common cause of UTIs) from attaching to the inner surface of the bladder and urinary tract.</p><p>The antibacterial effect of this compound might also lower the risk of stomach cancer and gastric ulcers. Infection by the bacterium <i>Helicobacter pylori</i> is a major cause of these conditions. Studies suggest A-type proanthocyanidins can prevent <i>H. pylori</i> from attaching to the lining of the stomach and suppress its growth.(4)</p><p>Likewise, consuming cranberries could help to protect your oral health. The fruit’s antimicrobial properties may inhibit the development of tooth decay and gum disease.(5) However, further investigation is required to clarify this. Incidentally, we don't recommend using this cranberry cocktail as a mouthwash!</p><p>All of these plant compounds additionally work to support the health of the heart. Research suggests that consuming cranberries can have various benefits for our cardiovascular system. These include improving cholesterol levels, lowering blood pressure, and decreasing stiffness in your blood vessels.(6) In turn, this reduces the risk of developing heart disease.</p><p>Finally, cranberries are a rich source of several key vitamins and minerals. That includes vitamins C, E and K, plus manganese and copper, all of which play vital roles in our wellbeing.</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/5D31060-1024x683.jpg" alt="cranberry cocktail recipe"></p><h3>Our colourful cranberry cocktail recipe</h3><p>Time for the fun part: how to craft your cocktail. Like all good cranberry cocktail recipes, this drink is easy to make and endlessly refreshing. Not to mention, its vibrant hue is sure to put a smile on your face!</p><p>Once you’ve gathered your ingredients, start by popping the dried cranberries and orange juice into a blender. For maximum health benefits, we recommend using products that don’t have too much added sugar in your cranberry cocktail. Blend the mixture until it’s pureed, and then pour equal amounts into both serving glasses.</p><p>We suggest choosing clear glasses rather than opaque or colourful ones. That will allow you to admire the drink’s brilliant, rich shade of orange as you enjoy it!</p><p>Next, add a tablespoon of honey to each cranberry cocktail. You can of course swap this for another sweetener if you prefer, such as agave nectar or maple syrup. Likewise, feel free to adjust the amount you use to suit your palate. Then put two or three orange slices into both glasses for an eye-catching spot of texture.</p><p>Now it’s time to add a teaspoon of thyme water to each drink. Our not-so-secret ingredient brings a warm and earthy herbal note to the cranberry cocktail, with soothing undertones of mint. Plus, it offers several health benefits of its own, which we’ll discuss below.</p><p>Give the mix a gentle stir, then pop some ice cubes into each glass to ensure a cool and revitalising drink. Finally, pour in the sparkling water, grab a straw, and your cranberry cocktail is complete. It’s best enjoyed straight away, while the water is still fizzy and the ice has not yet melted!</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/5D30932-1024x683.jpg" alt="how to make cranberry cocktail"></p><h3>The health benefits of oranges</h3><p>The cranberries might be the principal ingredient in this cranberry cocktail recipe, however the orange juice shouldn’t be overlooked. In addition to giving the drink a zesty citrus kick, it takes its nutritional value to the next level.</p><p>Most famously, oranges are exceptionally rich in vitamin C. Experts have linked diets high in vitamin C to a reduced risk of heart disease, cancer, and all-cause mortality.(7) As well as being an antioxidant, vitamin C is crucial for supporting the immune system and producing collagen. Collagen is critical for building connective tissue. As such, it’s a major component of everything from muscles and bones to skin and cartilage.</p><p>Oranges are additionally a good source of <a href="https://erbology.co/folate-deficiency/">folate</a>. The natural form of vitamin B9, this helps to make and repair DNA, produce red blood cells, and metabolise protein.</p><p>Speaking of heart disease, research indicates that consuming oranges can improve cardiovascular health by lowering blood sugar and cholesterol levels.(8) Moreover, the flavonoids they contain – like hesperidin and naringenin – may reduce blood pressure and boost the function of blood vessels.(9)</p><p>These potent plant compounds also possess anti-inflammatory properties. Studies link chronic inflammation with several harmful health conditions, so this is another key benefit of adding orange to your cranberry cocktail. Thanks to the fruit’s high levels of citrates, it may even be useful in preventing the formation of kidney stones.</p><p>More generally, evidence suggests that a diet rich in citrus fruits could lower the risk of diabetes and certain cancers.(10) We’ll raise a glass of orange-infused cranberry cocktail to that!</p><h3>Thyme water: the star of the show</h3><p>The addition of thyme water is what makes this cranberry cocktail recipe truly unique. As mentioned above, it adds an earthy, herbal flavour and fragrance to the drink that’s beautifully fresh and soothing. But more than that, it also brings some extra health benefits to your glass.</p><p>Just like cranberries, thyme water contains powerful phenolic compounds which act as antioxidants. In addition, thyme offers antibacterial and antiviral properties. That gives you a great excuse to make this cranberry cocktail when you’re feeling under the weather!(11) There is additionally some evidence that the herb could soothe upset stomachs and support digestion. However, more research is necessary to confirm these specific benefits.</p><p>Because it’s naturally antimicrobial and antibacterial, thyme water can also make an effective mouthwash and improve oral health. In addition, people have traditionally used thyme as a treatment for coughs and sore throats.(12) The plant contains a potent phytonutrient called thymol, which may help to ease muscle spasms and provide some pain relief.(13)</p><p>Many of these benefits make thyme water hugely beneficial for your skin too. Studies indicate it could work to purify your complexion and tackle symptoms of conditions such as acne.(14) Needless to say, for these particular results, you’d need to apply it topically rather than simply enjoy this cranberry cocktail!</p><p><a href="https://erbology.co/shop/organic-thyme-water/"><img src="https://erbology.co/wp-content/uploads/2023/04/5D31063-1024x683.jpg" alt="organic thyme water"></a></p><h3>Introducing our organic thyme water</h3><p>We craft our <a href="https://erbology.co/shop/organic-thyme-water/">organic thyme water</a> using only the finest plants, ensuring each bottle is of the highest quality. They are sustainably grown on small, independent farms in the Provence region of France. Once ready, our team picks the leaves by hand and expertly distils them. We use approximately 1.5kg of thyme to make one litre of thyme water.</p><p>To minimise our impact on the planet, we ship out all our herbal water in environmentally friendly amber glass jars. Please help us by reusing or recycling them once they’re empty!</p><p>There are all sorts of delicious recipes to use thyme water in besides this cranberry cocktail. It pairs particularly well with calendula and echinacea, or you can add some to chamomile tea for an extra-relaxing drink. Of course, the simplest choice is to just stir a few teaspoons into sparkling water. Thyme’s fresh, earthy taste complements both sweet and savoury dishes, so feel free to experiment!</p><p>If you want to use thyme water to level up your skincare routine, it’s best to apply it topically. To do so, you have a few options. For example, transfer it to a spray bottle and spritz some on after washing your face and before moisturising. Alternatively, pour a little thyme water onto a cotton pad and wipe it gently over your complexion. Unlike essential oils, you don’t need to dilute <a href="https://erbology.co/herbal-water/">herbal water</a>.</p><p>Another method is to mix some thyme water into your existing lotions and creams. This gives them extra fragrance and cleansing power. You could even use it to make your own mouthwash and protect your dental health!</p><p>Finally, you can spray a burst of thyme water onto your furniture or bedding. This is a fabulous way to enjoy its scent and positive influence on your mood.</p><h3>Top tips for enjoying our cranberry cocktail</h3><p>We love the fresh and fruity taste of this cranberry cocktail. However, that doesn't mean there’s no room for customisation! For example, try swapping the orange slices or juice for lemon or lime to give the drink a more nuanced citrus flavour. Similarly, you can always add some other varieties of dried fruit to the cranberries to mix things up. Sea buckthorn berries, blueberries, mulberries, and cherries are all great choices.</p><p>Another option is to make your cranberry cocktail a little more grown-up with the addition of alcohol. The vodka cranberry cocktail recipe is a classic, but you’re by no means limited to this. Simply add a shot of your favourite spirit, whether that’s creating a gin, rum, or bourbon cranberry cocktail.</p><p>Naturally, including ice cubes in your cranberry cocktail keeps you cool on hot days, but you can omit these if the temperature’s low. Just top the drink up with more sparkling water instead! You’re also able to use lemonade rather than sparkling water if you want extra sweetness. Alternatively, the addition of a sprig of thyme or fresh mint leaf to the glass helps draw out the flavour of the thyme water.</p><p>Whichever type of cranberry cocktail you choose, it’s easy to adjust the amount of it you make. Halve the recipe when you’re on your own, or scale it up and prepare a whole jug when friends visit. It’s guaranteed to be a popular one at garden parties, games nights, small gatherings and big celebrations!</p>

The fascinating history of cranberriesWith their rich red hue and tangy tartness, cranberries have l ...

Cranberry Cocktail Recipe - Erbology

Cranberry cocktail

<h3>The importance of pre-workout nutrition</h3><p>Good nutrition is key for a successful workout. This is true regardless of whether you’re training for a major sporting event or just doing a casual gym session. There are several reasons for this.</p><p>First, it gives you the strength and energy necessary to improve your athletic performance. Moreover, consuming the right nutrients can also help to minimise muscle damage and boost your post-exercise recovery. So adding a pre-workout smoothie to your routine could definitely pay off!</p><p>Each of the three main macronutrients has a different role to play in sports nutrition:</p><ul><li>Carbohydrates – these are our principal source of energy. The body breaks carbs down into glucose, which it can store as glycogen in the muscles and liver. Our muscles use both glucose and glycogen as an energy source when exercising. Eating carbs before a workout can therefore give your body a greater store of energy to draw on.(1)</li><li>Protein – this is vital for the growth and repair of our muscles. Consuming protein before exercise could help to increase muscle mass, performance, and strength. It can additionally enable your body to recover more effectively after a workout.(2)</li><li>Healthy fats – these also act as a source of energy for the body, particularly during longer and less intense exercise sessions.(3) This makes <a href="https://erbology.co/good-fats-bad-fats/">healthy fats</a> especially important for people who take part in endurance sports.</li></ul><p>In addition to eating the right food, it’s crucial to <a href="https://erbology.co/stay-hydrated/">stay hydrated</a> when exercising. This will boost your performance, improve your recovery, and reduce the risk of injury.(4)</p><p>So, this is where our pre-workout smoothie comes in! It contains protein, healthy fats, and carbohydrates, as well as several key vitamins and minerals. Plus, the drink helps you up your hydration levels. All of which makes it perfect for fueling your exercise sessions.</p><p><img src="https://erbology.co/wp-content/uploads/2023/06/5D31122-1024x683.jpg" alt="pre workout green smoothie ingredients"></p><h3>Refreshing and energising: our pre-workout smoothie recipe</h3><p>Like all good pre-workout smoothie recipes, this drink is quick and easy to make. It’s also bursting with wellness-boosting ingredients to enable you to get the most out of your training.</p><p>To begin, peel and cut up two bananas and one avocado. These ingredients are fabulous for adding a natural thickness and creaminess to your pre-workout smoothie. Not to mention all the health benefits, which we’ll look at below! Pop these into your blender, then add a cup of washed spinach. This enhances the green colour of the drink, plus adds plenty of nutritional advantages of its own.</p><p>Next, in go the oats and almond milk. Feel free to swap the latter for a different type of plant-based milk if you prefer. Then add a cup of ice cubes to the mix. This ensures your pre-workout smoothie is extra cool and refreshing! Top this off with two tablespoons of date syrup, or another liquid sweetener of your choice. Agave nectar and maple syrup both make great alternatives. Of course, if you’d like your pre-workout smoothie to be less sweet, you can reduce the amount you use.</p><p>Now it’s time to add our special ingredient: the cordyceps mushroom powder. This performance-boosting fungus is what truly makes this the best pre-workout smoothie – as you’ll find out later in the article!</p><p>Finally, add the cinnamon, vanilla extract, and lemon juice to bring a gorgeous depth of flavour to your drink. Blend the mixture well until it’s deliciously smooth and creamy, then pour it into a glass or smoothie shaker. Garnish with a sprinkle of cocoa nibs and enjoy your pre-workout smoothie before hitting the gym!</p><p><img src="https://erbology.co/wp-content/uploads/2023/06/5D31153-1024x683.jpg" alt="pre workout green smoothie recipe"></p><h3>Plant power: the health benefits of spinach</h3><p>There are several reasons why spinach is an ideal ingredient to include in a pre-workout smoothie. For example, it could work to support energy levels thanks to the fact that it’s rich in iron. This mineral is vital for building haemoglobin, which helps red blood cells transport oxygen around the body. That enables our muscles to function at their best during exercise.(5)</p><p>Spinach can also be beneficial for the health of our eyes. The vegetable contains key plant compounds such as lutein and zeaxanthin, which work to protect our vision. Numerous studies have found that these carotenoids could reduce the risk of conditions such as age-related macular degeneration and cataracts.(6) As such, spinach might be particularly useful in a pre-workout smoothie if you play a sport that requires good eyesight!</p><p>Moreover, spinach helps to support your cardiovascular health. This is because it contains compounds called nitrates, which have a positive influence on your heart. They can lower blood pressure and improve blood flow by reducing arterial stiffness and promoting the dilation of blood vessels.(7) In turn, this decreases your risk of heart attack and stroke. On top of which, good cardiovascular health will boost your exercise performance. Just one more reason to pop spinach in your pre-workout smoothie!</p><p>Finally, spinach is additionally rich in vitamin K, calcium, magnesium, and phosphorus. These nutrients are all important for maintaining healthy bones. Therefore, adding them to a pre-workout smoothie could help to lower your risk of fractures when playing sports.</p><h3>Why bananas are the perfect food for fitness enthusiasts</h3><p>It probably came as no surprise that bananas are on the ingredients list for our pre-workout smoothie recipe. The fruit has long been a popular snack before exercise, and with good reason. Actually, many good reasons!</p><p>First, bananas are loaded with potassium, which acts as an electrolyte. This mineral has several important functions, including supporting muscle contractions during exercise.(8) Indeed, studies indicate that low levels of potassium may lead to muscle cramps.</p><p>Potassium additionally helps to maintain nerve function, control fluid balance, and regulate your blood pressure. Consequently, having bananas in your pre-workout smoothie could support the health of your heart. Research shows that tucking into potassium-rich foods can lower your blood pressure, reducing the risk of stroke and heart attack.(9) This is bolstered by the fact that bananas also contain magnesium, which further assists in managing blood pressure levels.</p><p>Like most fruits, bananas are superb sources of antioxidants. These defend your cells from the damage caused by free radicals. Studies link this oxidative stress to numerous harmful conditions, including diabetes, Alzheimer’s, and cancer, as well as signs of ageing. As such, this is a key benefit whether you’re a gym lover or not.</p><p>Moreover, bananas are easily digestible. This means that popping them in your pre-workout smoothie won’t leave you feeling heavy or sluggish. At the same time, their high fibre content ensures that you still feel satiated.</p><h3>How avocado boosts your wellbeing</h3><p>Avocados provide the healthy fats in our pre-workout smoothie. Evidence suggests that, as a source of monounsaturated fatty acids, avocados can support cardiovascular health. They may help to improve cholesterol levels, as well as regulate blood pressure.(10) The fact that they’re rich in potassium and magnesium enhances this positive effect on the heart.</p><p>In addition, avocados are high in fibre. This has benefits for the health of your gut, as it encourages the growth of good bacteria.(11) In turn, that may support the immune system, digestive system, and even the health of your brain.</p><p>Interestingly, although avocados are high in calories, research suggests they could help you to maintain a healthy body weight. One reason for this is that their high fibre and healthy fat content promotes satiety. Indeed, studies have linked avocado consumption with decreased abdominal fat and a lower risk of obesity.(12)</p><p>Furthermore, avocados are bursting with bioactive compounds that have antioxidant and anti-inflammatory properties.(13) These include vitamin E, vitamin C, and several carotenoids, such as lutein. Such compounds offer a wealth of benefits, from supporting the health of your eyes to lowering the risk of chronic illness. That’s a powerful argument for popping avocado in your pre-workout smoothie!</p><p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/06/5D31179-3-1024x683.jpg" alt="pre workout smoothie"></a></p><h3>Cordyceps: your energy-boosting secret ingredient</h3><p>It’s time to turn to the star of this pre-workout smoothie recipe – the cordyceps powder. For those who haven’t heard of it before, cordyceps is a type of <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushroom</a> prized for its health benefits. And chief among these is the fungus’s potential to enhance exercise performance.</p><p>One way that cordyceps does this is by improving how the body utilises oxygen. For instance, studies have found that the fungus may help to boost your VO2 max.(14) That’s the maximum amount of oxygen your body can use while exercising. A greater VO2 max could enable you to take your fitness performance to the next level.</p><p>Likewise, research indicates that cordyceps may reduce fatigue and increase endurance.(15) One reason for this might be because it decreases levels of lactic acid in the body. This makes it a fabulous addition to a pre-workout smoothie, as the fungus could enable you to exercise for longer.</p><p>Excitingly, extra energy and improved endurance are far from the only <a href="https://erbology.co/cordyceps-benefits/">benefits you could gain by taking cordyceps</a>. Although research in this area is still in its infancy, evidence suggests the mushroom also boasts impressive anti-inflammatory properties.(16) Chronic inflammation contributes to a plethora of harmful health conditions, from arthritis to heart disease, making this a key advantage.</p><p>Moreover, cordyceps might be able to support our body’s natural immunity. This is thanks to the <a href="https://erbology.co/beta-glucans/">beta-glucans</a> it contains. These potent polysaccharides can enhance the function of certain types of immune cells, including macrophages and natural killer cells.(17)</p><p>There’s even evidence indicating that cordyceps could have anti-ageing properties, possibly due to the fungus’s antioxidant content.(18) However, further research is required to clarify this.</p><p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/06/5D31157-1024x683.jpg" alt="pre workout cordyceps"></a></p><h3>Introducing our organic cordyceps mushroom powder</h3><p>To enjoy the above benefits of cordyceps in your pre-workout smoothie, you need to choose a high-grade mushroom product. That’s why we always prioritise quality when making our <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">organic cordyceps mushroom powder</a>.</p><p>We work with a team of expert mycologists, who combine over 20 years’ experience with the latest scientific research findings. That enables us to grow cordyceps with the best possible nutritional value.</p><p>Our fungi are cultivated in small batches on a specially designed natural and organic substrate, under meticulously controlled conditions in Europe. This ensures the mushrooms have all the nutrients they require. Plus, you get a powder that’s 100% pure mushroom – with no unwanted filler.</p><p>On top of this, we have our cordyceps checked by an independent and accredited quality tester. Consequently, we can say with confidence that our powder contains 48% beta-glucans and 5.5mg of cordycepin per 1g serving. That makes it the UK’s most potent cordyceps powder.</p><p>Once ready, our team carefully dries the cordyceps at 60°C to prevent any microbial contamination. We then grind the fungi into a fine powder and ship it to you in environmentally friendly amber glass jars.</p><p>We believe the addition of cordyceps is what makes this the best pre-workout smoothie. However, that’s not the only way you can take this powder. Another great option is to stir half a teaspoon into coffee or hot chocolate, for a warm and energising drink. This might sound strange, but cordyceps’ mildly bitter and earthy taste perfectly complements the flavour of both coffee and cocoa!</p><p>As with all medicinal mushrooms, we recommend taking a few weeks’ break after eight weeks of using cordyceps. This is to avoid developing a tolerance to the fungus or over-stimulating your immune system.</p><h3>Serving tips for our pre-workout smoothie</h3><p>We suggest enjoying this pre-workout smoothie between 30 minutes and two hours before your exercise session. The best timing will depend on your body and the type of activity you’re doing, so feel free to experiment.</p><p>You also have the option of customising our pre-workout smoothie recipe to suit your tastes. For instance, using lime or yuzu instead of – or as well as – lemon mixes up the citrus notes. Alternatively, swap the cinnamon or vanilla for other spices, such as turmeric, ginger, or cayenne pepper. Similarly, you could sprinkle chia seeds or hemp seeds on top to replace the cocoa nibs. Want to bulk out your pre-workout smoothie? Try adding a crunchy dash of granola or drizzling some nut butter into the mix.</p><p>All these little additions and alterations enable you to create a pre-workout smoothie that’s truly your own. And hopefully making it will serve as one more motivation to get to the gym or go out for a run!</p>

The importance of pre-workout nutritionGood nutrition is key for a successful workout. This is true ...

Pre-workout Green Smoothie - Erbology

Pre-workout smoothie

<h3>Celeriac: a most underappreciated vegetable</h3><p>Celeriac is, without doubt, an unsung hero of the vegetable kingdom. With its thick, rough skin and gnarly appearance, it doesn’t look especially edible! However, beneath the surface, you’ll find it’s a delicious and versatile ingredient with plenty of health benefits. From celeriac soup to celeriac steaks, there are a wealth of ways to enjoy this tasty root vegetable.</p><p>As you might guess from the name, celeriac is a variety of celery. However, it’s harvested for its large, round stem rather than its thin, green stalks. Once you peel off the knobbly skin, you’ll discover a smooth cream-coloured vegetable a little like a potato. You can eat this raw, or boil, bake, or roast it.</p><p>Experts believe people have been cultivating celeriac in Europe since the Middle Ages, both as a medicinal plant and for food. Interestingly, the earliest mentions of the vegetable may actually be from Homer’s Iliad and Odyssey, where it’s called <i>selinon</i>.(1)</p><p>Perhaps unsurprisingly, celeriac has a similar taste to celery. Its flavour is a little stronger, with gorgeous earthy and nutty undertones. The vegetable is crunchy when raw, making it a perfect addition to dishes such as salad and coleslaw. Meanwhile, when cooked it becomes softer and sweeter. Like other root vegetables, it works brilliantly as a mash, added to a stew, or used in celeriac soup recipes.</p><p>The best part is that putting celeriac in soup doesn’t just taste good. The vegetable boasts an impressive nutritional profile and an amazing number of potential benefits to our wellbeing. Let’s take a closer look at those before moving on to the details of our celeriac soup recipe.</p><h3>The fabulous health benefits of celeriac</h3><p>Making celeriac soup is a fantastic way to give your nutritional intake a boost. The vegetable is rich in several key vitamins and minerals. These include vitamins K, C and B6, as well as phosphorus, potassium, and manganese. Not to mention, celeriac is also a brilliant source of fibre. All of which means that this humble vegetable can benefit your health in a wealth of different ways.</p><p>First, celeriac has both antioxidant and anti-inflammatory properties. This is advantageous because research links oxidative stress and inflammation to a number of harmful health conditions. These include Alzheimer’s disease, diabetes, obesity, and cancer.</p><p>In addition, the high fibre content of celeriac soup means it could have a positive impact on your digestive system. Fibre helps to nourish the <a href="https://erbology.co/prebiotics-gut-health-benefits/">good bacteria in your gut</a>, which in turn supports everything from the immune system to brain health.(2)</p><p>The fact that celeriac is rich in both vitamin K and phosphorus means it can help to support the health of your bones. Studies indicate that vitamin K works to improve <a href="https://erbology.co/best-sources-calcium/">calcium </a>absorption and prevent bone loss, reducing the likelihood of fractures.(3) Meanwhile, research suggests that phosphorus could improve the mineral content and density of bone, lowering the risk of osteoporosis.(4)</p><p>The vitamin K in celeriac soup also benefits your cardiovascular health. Studies have found that vitamin K may help to prevent the accumulation of calcium in blood vessels, keeping them supple. This can improve blood flow and lower the risk of heart disease.(5)</p><p>Moreover, celeriac is additionally rich in potassium, which helps to regulate blood pressure. Indeed, evidence indicates that a high intake of potassium could be an effective way to reduce the risk of stroke.(6)</p><p>That’s a lot of persuasive reasons to put celeriac soup on the menu!</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/5D31107-1024x683.jpg" alt="celery soup recipe"></p><h3>Elegant and aromatic: our celeriac soup recipe</h3><p>If you look up celeriac recipes soup is often at the top of the list. And there’s a good reason for that. The flavour and texture of the vegetable lends itself perfectly to this kind of dish. So, let’s get into how to make it!</p><p>Once you’ve gathered all your ingredients, start by heating up the sunflower oil in a pot. Feel free to substitute another type of oil if you prefer. Pop in the sliced shallot and garlic cloves, then sauté on a medium heat until they’re soft. Now it’s time to add the veggie stock, apple, black pepper, and all-important celeriac.</p><p>Simmer the mixture for about 25 minutes, or until the celeriac is well cooked. This is key for achieving a gorgeously creamy texture when you blend your celeriac soup. You’ll know it’s done when the cubes are tender but not mushy. Alternatively, you can roast the celeriac instead. This takes longer, but really brings out the vegetable’s natural flavours.</p><p>When ready, turn off the heat and add the lemon juice, vegan butter, and shiitake mushroom powder to the pot. The latter brings a gorgeous earthy umami flavour to the celeriac soup that truly takes it to the next level. The fungus also offers plenty of exciting health benefits, but we’ll talk more about those later!</p><p>Stir everything together, and then transfer it to a blender. Whizz the mixture until beautifully creamy, and then you’re ready to serve. Pour your celeriac soup into bowls, then garnish with a swirl of <a href="https://erbology.co/shop/organic-extra-virgin-olive-oil/">extra virgin olive oil</a>, pinch of freshly crushed black pepper, and sprinkle of finely chopped parsley leaves. Enjoy your celeriac soup while it’s still warm!</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/5D31073-1024x683.jpg" alt="celery soup ingredients"></p><h3>Garlic and black pepper – adding more than flavour</h3><p>You probably weren’t surprised to see garlic and black pepper in the ingredients list for this celeriac soup. After all, they’re a popular way to add a scrumptious depth of flavour to a dish. However, did you know that these seasonings do a lot more than just taste good? They also bring plenty of health benefits of their own to the bowl.</p><p>To begin with, research credits black pepper’s main active ingredient of piperine with a number of positive influences on wellbeing. For example, it has both anti-inflammatory and antioxidant properties, helping to reduce the risk of several chronic health conditions.</p><p>Interestingly, studies indicate that piperine might be able to support the functions and health of the brain. The compound could protect against neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease.(7) However, further research is required to clarify these findings.</p><p>Piperine could additionally help to improve insulin sensitivity and blood sugar metabolism, which might be beneficial for those with diabetes.(8)</p><p>Turning to garlic, evidence indicates that the plant could boost your immune system. In particular, it may protect against the common cold and reduce the severity of its symptoms.(9) This makes it especially good in soul-warming celeriac soup recipes!</p><p>Furthermore, garlic is beneficial for heart health in several ways. For instance, studies suggest it can be effective at lowering blood pressure and reducing stiffness in the arteries.(10) On top of which, research has found that garlic may also reduce cholesterol levels.(11) This all helps to lower the risk of developing cardiovascular disease.</p><p>So, as you can see, these seasonings have more than earned their place in this celeriac soup recipe!</p><h3>Shiitake: our wellness-boosting secret ingredient</h3><p>Putting celeriac in soup is one thing, but what really makes this recipe special is the shiitake mushroom powder. We’ve got a whole article dedicated to the <a href="https://erbology.co/shiitake-mushroom-benefits-uses-side-effects/">health benefits of shiitake mushrooms</a>, but here’s a quick overview. You’ll soon see why we’ve included the ingredient in this celeriac soup!</p><p>One notable advantage of consuming shiitake is the positive effect it could have on your immune system. Research indicates that the fungus can improve the function of certain immune cells, and maybe even help reverse age-related decline in immunity.(12) This is largely thanks to the potent polysaccharides called <a href="https://erbology.co/beta-glucans/">beta-glucans</a> that shiitake contains. Besides activating immune cells, beta-glucans further support the immune system by stimulating the growth of good bacteria in the gut.</p><p>Adding shiitake mushroom powder to celeriac soup is additionally beneficial for the health of your heart. For example, it contains a compound called eritadenine that may help to decrease levels of cholesterol in the blood. Moreover, the fungus could be effective at lowering blood pressure.(13) Both of which can reduce the risk of cardiovascular disease.</p><p>Furthermore, shiitake is rich in B vitamins, such as riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate. These are vital for numerous functions, including supporting our cognitive health and the production of energy. The fungus also contains several essential amino acids, in addition to key minerals such as copper, selenium, and zinc. So sprinkling some in your celeriac soup is an effective way to boost your nutrient intake.</p><p>Like other medicinal mushrooms, shiitake is an <a href="https://erbology.co/adaptogens/">adaptogen</a>. This means that it could enable our minds and bodies to cope with stress more effectively, minimising the negative effects. Finally, the fungus’s antioxidant properties help to defend our cells against the damage caused by free radicals.</p><p><a href="https://erbology.co/shop/organic-shiitake-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/05/5D31094-1024x683.jpg" alt="shiitake mushroom powder"></a></p><h3>Introducing our shiitake mushroom powder</h3><p>Quality is of utmost importance when it comes to medicinal mushroom powders. That’s why we work with a team of expert mycologists to create our <a href="https://erbology.co/shop/organic-shiitake-mushroom-powder/">organic shiitake mushroom powder</a>. They combine the latest scientific findings with over 20 years’ experience, to cultivate fungi with maximum nutritional value.</p><p>We grow our shiitake on specially designed organic substrates, under meticulously controlled conditions in Europe. This ensures our powder is 100% pure mushroom, with no unwanted filler. Once ready, our team carefully dries the fungi at 60°C to prevent any microbial contamination.</p><p>In addition, we have our shiitake checked by independent and accredited quality testers. As such, we can say with confidence that our powder contains over 30% potent polysaccharides.</p><p>The final step is grinding the shiitake into a fine powder and packing it in environmentally friendly amber glass jars. We’d love it if you could reuse or recycle these once they’re empty!</p><p>Shiitake mushroom powder brings a rich, umami flavour to celeriac soup that we’re sure you’ll appreciate. However, this recipe is far from the only way to enjoy the benefits of this wellness-boosting fungus.</p><p>One of the traditional ways to take shiitake is by making <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>. Hot water helps to draw out the nutrients in the powder, so both tea and celeriac soup are effective methods. Another option is to stir half a teaspoon into your morning coffee. This might sound unusual, but the two flavours complement each other surprisingly well. And if you want something a little more indulgent, you can’t beat a decadent <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>!</p><p>Returning to food, any savoury dish made with hot water is a good option for using shiitake mushroom powder in. Soups, stews, and risottos are all superb choices, so get creative with this wholesome ingredient!</p><p><a href="https://erbology.co/shop/organic-shiitake-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/05/R5D31088-1024x683.jpg" alt="organic shiitake extract"></a></p><h3>Super serving tips for this celeriac soup</h3><p>Black pepper and green parsley are fabulous garnishes for celeriac soup thanks to the stunning colour contrast they create. However, there are plenty of other toppings you can try too. For instance, if you would like a little more heat, you could add a vibrant sprinkle of chilli flakes. Alternatively, toasted hazelnuts or pumpkin seeds will complement the creamy texture of your celeriac soup with some added crunch.</p><p>While soup can be a meal on its own, you have a few options for making it more filling. As an example, celeriac soup served with warm homemade bread fresh from the oven is always a winner. Or if you’d like something lighter and crispier, our range of activated crackers has several snacks perfect for dipping.</p><p>We particularly love tucking into celeriac soup on chilly days and dark winter nights, when the vegetable is in season. Having said that, you should of course feel free to enjoy it at any time of year!</p><p>Don’t forget that you can also freeze this celeriac soup. As such, it’s suitable for making in larger batches and reheating. Ideal for those inevitable days when you’re too busy or too tired to cook a whole meal from scratch! In line with that, although this celeriac soup recipe serves three, it’s easy to scale up if you want to make more.</p><p>Whenever you enjoy it, we’re sure you’ll love the elegant look and delicious flavour profile of this celeriac soup. And the fact that it’s also doing so much good for your wellbeing is the icing on the cake!</p>

Celeriac: a most underappreciated vegetableCeleriac is, without doubt, an unsung hero of the vegetab ...

Easy Celeriac Soup Recipe - Erbology

Celeriac soup recipe

<h3>A brief history of blackberries</h3><p>Blackberries are a common sight in the British countryside, and a popular ingredient in traditional dishes like crumbles and jams. Likewise, today you can harness the fruit’s vibrant colour and tangy taste in more modern recipes. From blackberry doughnuts and cheesecake to this blackberry lemonade, there’s an option for every occasion!</p><p>There are actually hundreds of different species of blackberry, and the plant grows wild in not only Europe but also Asia and the Americas. Archaeological evidence indicates that humans have been enjoying blackberries for thousands of years. People have found the fruit at Neolithic sites, and even in the stomach of a preserved body dating back to the iron age.(1)</p><p>Nestled among thorny brambles, blackberries continue to be a favourite with foragers today. As they ripen, they transform from green to red, purple, and then black – which is when they’re ready to pick.</p><p>If you’re interested in harvesting some for your blackberry lemonade, July to September is the best time to do so. According to folklore, you shouldn’t pick blackberries after September 29. That’s because this is the day on which the Archangel Michael defeated Lucifer and banished him from heaven. Lucifer landed in hell on top of a thorny blackberry bush and, in his fury, cursed its fruit.(2)</p><p>When foraging for blackberries, look for those which are plump, firm, and shiny. Oh, and when picking them in spots where people walk dogs, it’s wise to avoid those close to the ground! After harvesting, wash your blackberries thoroughly before tucking in. Store them in a dry container and consume them within a day or two. Alternatively, pop your blackberries in the freezer if you want them to last longer. There’s no need to thaw them before using them in recipes like blackberry lemonade.</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/5D30948-1024x683.jpg" alt="how to make mulberry lemonade"></p><h3>The blackberry’s impressive health benefits</h3><p>In addition to being versatile and delicious, blackberries offer some fantastic benefits to our health. Let’s explore how a blackberry lemonade could support your wellbeing.</p><p>Blackberries are rich in potent plant compounds called anthocyanins, which are what give the fruit its vivid dark purple hue. Anthocyanins are powerful <a href="https://erbology.co/what-antioxidants-do/">antioxidants</a>, helping to protect our cells from the harm caused by free radicals. This damage is known as oxidative stress, and experts have linked it to numerous chronic health conditions.</p><p>Studies also show that blackberries have anti-inflammatory properties.(3) This is valuable because research connects chronic inflammation to a multitude of health conditions, from arthritis to type 2 diabetes. Indeed, evidence suggests a diet high in anthocyanins and berries could reduce the risk of type 2 diabetes by 15-18%.(4)</p><p>Both the antioxidant and anti-inflammatory effects of blackberries help to protect our cardiovascular health, reducing the risk of heart disease.(5) Studies suggest that anthocyanins work to both lower blood pressure and improve cholesterol levels. The fact that blackberries are high in vitamin C and potassium further boosts their positive influence on the heart.</p><p>Interestingly, treating yourself to a blackberry lemonade could also be beneficial for your brain. For instance, research indicates that the polyphenols wild blackberries contain could have neuroprotective effects.(6) Studies show that anthocyanins may improve memory, attention, and brain processing speed, and perhaps even slow cognitive decline.(7)</p><p>Moreover, researchers have discovered that fresh blackberry extracts might help to prevent the spread of cancer.(8) However, further investigation is required to clarify this.</p><p>Finally, blackberries may additionally be good for your oral health. Evidence suggests that the fruit has both antibacterial and anti-viral properties, so could be effective against certain tooth infections.(9) Nevertheless, we don’t recommend using blackberry lemonade as a mouthwash!</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/5D31005-1024x683.jpg" alt="mulberry lemonade recipe"></p><h3>Diving into our rosemary and blackberry lemonade recipe</h3><p>As well as being good for you, this rosemary and blackberry lemonade is a wonderfully refreshing pick-me-up on warm days. It’s also quick and easy to make, so you’ll be relaxing with a glass in the garden in no time!</p><p>To begin, pop your blackberries in two glasses and gently press them with a drink muddler until they’re smashed. This is a fantastic way to release the fruit’s juices, intensifying both the colour and flavour of the blackberry lemonade. To make the most of this, use clear glasses rather than coloured ones! And don’t worry if you don't have a muddler – a clean wooden spoon will do the job just as effectively.</p><p>After that, pour in the honey and lemon juice. To make your blackberry lemonade strictly plant-based, swap the honey for agave nectar or maple syrup. You can also adjust the amount of liquid sweetener you use to suit your tastes.</p><p>Then it’s time to transform the drink into a blackberry and rosemary lemonade with the addition of rosemary <a href="https://erbology.co/herbal-water/">herbal water</a>. This brings a fabulous piney fragrance and flavour to the beverage, plus several health benefits of its own. More on those below!</p><p>Use a spoon to give the mixture a good stir, and then add the ice cubes to the glasses. Finally, pour the water on top, pop in a straw, and you’re ready to serve! We’ve suggested using filtered water in this blackberry lemonade recipe. However, you can make the drink extra special by choosing sparkling water instead.</p><p>You should get a deliciously fruity, eye-catching beverage that fades up from rich black to vibrant red. Don’t spend too long admiring it though, as you want to drink it before the ice melts!</p><h3>Lemons: adding more than just zesty flavour</h3><p>Using lemon juice in blackberry lemonade gives the drink a greater depth of flavour and bright hint of citrus. But that’s not the only benefit this ingredient brings. Lemons are also rich sources of key nutrients and plant compounds that can enhance our wellbeing.</p><p>Most famously, lemons are fabulous sources of vitamin C. That’s why historically they were a successful treatment against scurvy in sailors. The majority of us don’t need to worry about scurvy these days! However, vitamin C has plenty of other benefits for our health. These include supporting the immune system and improving the condition of our skin.(10)</p><p>In addition, the combination of vitamin C and citric acid in lemons has an interesting advantage. It helps us to absorb <a href="https://erbology.co/best-natural-food-sources-iron/">iron from plant sources</a> more effectively, reducing the risk of developing anaemia.</p><p>Lemons could also have a positive influence on our cardiovascular health. Some of the citrus flavonoids they contain – such as hesperidin and naringenin – can improve cholesterol levels and lower blood pressure.(11) This helps to reduce the risk of heart attack and stroke.</p><p>Such potent plant compounds may additionally be useful in preventing obesity.(12) In fact, consuming lemon in this rosemary and blackberry lemonade could have extra benefits in this regard. That’s because research suggests drinking water can temporarily increase the number of calories you burn.(13)</p><p>Perhaps unsurprisingly given its sunny associations, the scent of lemon can boost our mood. It could help to reduce feelings of stress and anxiety, leaving you feeling refreshed and relaxed.(14) That makes a blackberry lemonade the perfect drink for days when you have an important meeting, project or appointment. And the rosemary water we’ve included means this is even more true, as you’ll see below.</p><p><a href="https://erbology.co/shop/organic-rosemary-water/"><img src="https://erbology.co/wp-content/uploads/2023/04/5D31033-1024x683.jpg" alt="rosemary water"></a></p><h3>Rosemary water: taking your blackberry lemonade to the next level</h3><p>In our opinion, it’s the rosemary water that elevates this blackberry lemonade to new heights. It adds a characteristic herbal taste enriched with woody undertones, which perfectly complements the tang of the blackberries. Plus, it offers a wealth of potential benefits for your wellbeing.</p><p>For example, similar to lemon, inhaling the scent of rosemary can do wonders for your mood. Studies indicate that it could generate confidence and boost positivity, helping you to feel fresh and alert.(15) It might even be an effective way to ease feelings of burnout. As such, treating yourself to a rosemary lemonade is a great choice when you want to add a little cheer to your day.</p><p>Moreover, research has found that smelling rosemary may also improve your cognitive performance, enhancing functions like concentration and memory.(16) This could be due to the neuroprotective properties of certain flavonoids in rosemary water, such as rosmarinic acid and apigenin. This makes rosemary lemonade recipes ideal when you’re working from home.</p><h3>Rosemary water for hair growth</h3><p>One reason that rosemary water is becoming increasingly popular is thanks to its potential to <a href="https://erbology.co/rosemary-water-hair-growth/">encourage hair growth</a>.(17) The plant is rich in potent polyphenolic compounds such as carnosic acid and luteolin. These act as antioxidants, protecting your scalp and tresses from oxidative stress. They also possess powerful anti-inflammatory properties, helping to increase blood circulation to the scalp. This ensures your follicles can obtain more oxygen and nutrients, keeping them strong and healthy.</p><p>As a bonus, rosemary is naturally antimicrobial and may therefore reduce dandruff and improve the overall health of your scalp.</p><p>Of course, to enjoy these benefits, you’ll have to do more than add rosemary to your blackberry lemonade! Try using rosemary water as a hair rinse, or mixing it into your normal shampoo or conditioner.</p><p>Alternatively, spritz some directly onto your scalp and gently massage it in. This is particularly beneficial because massaging your scalp is another way to boost circulation to the area. There’s no need to rinse rosemary water out, which means you also get to enjoy its fragrance on your locks!</p><p><a href="https://erbology.co/shop/organic-rosemary-water/"><img src="https://erbology.co/wp-content/uploads/2023/04/5D31027-1024x683.jpg" alt="rosemary water benefits"></a></p><h3>Say hello to our organic rosemary water</h3><p>We craft our <a href="https://erbology.co/shop/organic-rosemary-water/">organic rosemary water</a> using the very finest plants, ethically grown on small farms in Provence, France. The team hand-picks the flowers and leaves, then steam distils them. It takes approximately 1.5kg of rosemary to make one litre of our aromatic rosemary water.</p><p>As part of our efforts to minimise our impact on the planet, we ship our herbal water out in environmentally friendly amber glass jars. We’d love it if you could keep this going by reusing or recycling them once they’re empty!</p><p>We’re big fans of adding rosemary water to blackberry lemonade, but there are plenty of other recipes you can use it in. If you’re looking for a quick creativity-boosting drink, simply stir a few tablespoons into a glass of sparkling water. Alternatively, mix some into your favourite smoothie or cocktail. The herb’s flavour pairs especially well with citrus fruits like orange and bergamot, along with basil and mint.</p><p>In addition to drinks, you can also try using rosemary water in your cooking. It adds a nuanced depth of flavour to soups, stews, risottos, and similar savoury dishes. So feel free to experiment! Simply swap a few tablespoons of normal water for herbal water, and see what a delicious difference it can make.</p><p>Besides its culinary and haircare applications, you’re able to use rosemary water for a spot of aromatherapy. As an example, pop some into a diffuser and allow it to imbue your home office with its focus-boosting scent. Alternatively, you could spritz some directly onto your furniture or laundry.</p><p>Interestingly, rosemary’s naturally antibacterial nature also makes it an effective ingredient in home-made mouthwash. But to reiterate, we don’t advocate using rosemary and blackberry lemonade in this way!</p><h3>Serving tips for our rosemary and blackberry lemonade</h3><p>We find this rosemary and blackberry lemonade recipe is a huge hit at summer gatherings. So if you want to scale up the recipe for a special occasion, simply make it in a large serving jug. You could also add some lemon slices for a little texture and extra flavour.</p><p>Want something a bit more grown up? Try swapping the water for sparkling wine to create a delicious blackberry and rosemary cocktail. Another alternative is to add a dash of vodka, rum, gin or similar spirit to the mix. Conversely, you could switch the water for lemonade to give the drink extra sweetness. If you do so, we recommend leaving out the honey or agave nectar – otherwise you might find it too sugary.</p><p>Once you’ve made this blackberry lemonade a few times, we encourage you to play around with the recipe and really make it your own. For instance, try using lime or orange instead of some of the lemon juice for a more nuanced citrus kick. Likewise, adding raspberries or strawberries to the blackberries gives the drink a beautiful depth of fruity flavour.</p><p>And for a finishing touch, why not add a sprig of rosemary to highlight the taste of the herbal water? It’s the perfect way to showcase what makes this blackberry lemonade extra special!</p>

A brief history of blackberriesBlackberries are a common sight in the British countryside, and a pop ...

Rosemary Cocktail, Blackberry Lemonade - Erbology

Blackberry and rosemary lemonade recipe

<h3>The origins of iced coffee</h3><p>Iced coffee is a common sight on the menus of cafes and coffee shops around the world. Although many of us think of it as a modern drink, its origins actually date back over a hundred years.</p><p>It’s unclear exactly who came up with the initial iced coffee recipe. However, there are two dominant stories about the invention of this deliciously refreshing beverage. The first traces iced coffee back to 17th century Vienna, when a Turkish army left behind a surplus of coffee beans after departing the city. Citizens began experimenting with different methods of brewing the drink, which included serving it iced.</p><p>The second tale takes us to Algeria in 1840, and a drink called <i>mazagran</i>. The French army was stationed in the region, where they drank a beverage prepared with coffee syrup and cold water. Some say local people served it to the troops. Others claim the soldiers invented it themselves when they needed a cooling drink to counter the heat and had run out of milk to add to their coffee. Either way, they brought this early iced coffee recipe home with them, and Parisian cafes soon began serving it.</p><p>Since then, many varieties of cold coffee have sprung up across the globe. For example, the traditional Japanese iced coffee recipe is to simply make hot coffee and pour it directly over ice. This cools the drink immediately, preserving all the complex flavours that the hot water unlocked. Meanwhile, a frappé includes other ingredients like milk and sugar, and is shaken, blended, or beaten until foamy.</p><p>Whichever iced coffee recipe you choose, you’ll enjoy a revitalising drink that can offer plenty of benefits to your wellbeing. As if we needed another excuse to brew a cup!</p><h3>The many health benefits of coffee</h3><p>One of coffee’s major advantages is also perhaps the most common reason people drink it: it boosts your energy. This is because it contains <a href="https://erbology.co/caffeine-bad-you/">caffeine</a>, which acts as a stimulant by altering levels of certain neurotransmitters in the brain.(1) Not only can drinking coffee make you feel more alert and reduce fatigue, it could additionally enhance your athletic performance.(2)</p><p>Excitingly, whipping up this iced coffee recipe at home may do more than improve just your physical performance. It can also heighten your cognitive powers. Studies suggest that drinking coffee might increase functions such as attention, working memory, reaction time and learning.(3) The beverage could even help to lower your risk of depression.(4)</p><p>Moreover, research indicates that drinking coffee may work to reduce the likelihood of neurodegenerative conditions and cognitive decline. Evidence links caffeine consumption with a lower risk of getting Parkinson’s disease.(5) It also suggests that caffeine can slow the progression of the condition. Likewise, numerous studies have discovered that drinking coffee regularly could decrease the chances of developing Alzheimer’s.(6)</p><p>It's not only the brain that this iced coffee recipe may be good for. Research also shows that it can benefit the health of your heart. Studies have found coffee consumption correlates with a reduced risk of cardiovascular disease, heart failure and stroke.(7) Thanks to its positive effects on inflammation, metabolism and insulin sensitivity, coffee might additionally lower the risk of type 2 diabetes.(8)</p><p>Another interesting advantage of drinking coffee is that it may help with weight management. Evidence links the drink with decreased levels of body fat and improved gut health, which reduce the risk of obesity.(9)</p><p>All of which could explain why research associates coffee with a lower mortality risk and increased longevity.(10) Time to get started making this iced coffee recipe!</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>Is coffee good for everyone?</h3><p>Drinking coffee in moderation is generally considered to be safe for the vast majority of adults. However, it’s important to remember that caffeine is a stimulant and therefore might not be suitable for everyone.</p><p>As an example, it’s advisable for people who are pregnant or breastfeeding to limit their intake. Similarly, caffeine can increase blood pressure and thus might have a detrimental impact on those with heart conditions or hypertension. Even for healthy adults, consuming too much caffeine may have a negative effect on sleep and anxiety levels.</p><p>Finally, the likelihood of enjoying the potential health benefits of coffee discussed above depends on how you drink it. For instance, it’s best not to add a lot of sugar, cream, or flavourings to this iced coffee recipe. That’s because it will increase the calorie content and counteract some of the positive effects of the coffee.</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>Refreshing and invigorating: our iced coffee recipe</h3><p>Ok, let’s get into the details of how to make iced coffee recipes at home. It’s both quick and easy, so we’re sure you’ll find it a fabulous alternative to your normal cup of joe!</p><p>First, grab your favourite coffee beans and brew espresso. It’s entirely up to you whether you do so with a fancy machine, AeroPress, Moka pot or cafetière! Then pour two shots into each cup – to make things extra chilled, try cooling the glasses beforehand!</p><p>To this, add the vanilla extract and date syrup. You can swap the latter for agave nectar or maple syrup if you prefer. Either way, feel free to adjust the amount of sweetener you use to suit your palate.</p><p>The next step is to put in the agaricus blazei powder. In our opinion, that’s what makes this the best iced coffee recipe! It might sound like an unusual choice. However, the mushroom’s nutty, earthy taste pairs perfectly with the nuanced bitterness of coffee. It also brings a wealth of extra benefits to the drink, as we’ll discuss later.</p><p>Take a small spoon or whisk and mix the drink well. Then add the ice cubes to the glasses before pouring the milk on top. You might find that you need more or less than we’ve indicated depending on the size of your cups. We have suggested using unsweetened oat milk, but you can of course substitute this for any other plant-based, barista variety.</p><p>All that remains is to give your completed iced coffee recipe a gentle stir, and it’s ready to enjoy! We recommend drinking it shortly after making it. This will ensure that the beverage is cool, but the ice cubes haven’t melted and diluted the coffee too much. Delicious!</p><p><a href="https://erbology.co/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></p><h3>How agaricus blazei can benefit your wellbeing</h3><p>Now that you know how to make this iced coffee recipe, let’s return to its most unusual ingredient: agaricus blazei. In its native Brazil, people refer to this medicinal mushroom as the ‘mushroom of god’ and ‘mushroom of the sun’. This is thanks to its impressive potential health benefits. We’ve got a more detailed article on <a href="https://erbology.co/agaricus-blazei-benefits-uses-side-effects/">how agaricus blazei can boost wellbeing</a>, but here’s a quick recap.</p><p>One reason people prize agaricus blazei so highly is because of its ability to support our immune system. The mushroom is rich in potent polysaccharides called <a href="https://erbology.co/beta-glucans/">beta-glucans</a>, which activate certain immune cells like macrophages and natural killer cells.(11) On top of which, as a <a href="https://erbology.co/prebiotics-gut-health-benefits/">prebiotic</a>, they promote the growth of good bacteria in your gut.</p><p>In addition to beta-glucans, agaricus blazei contains several key secondary metabolites which can have a positive influence on wellness. For example, these include triterpenes and sterols such as ergosterol that have powerful anti-inflammatory properties.(12) Experts have linked chronic inflammation to numerous harmful conditions, including arthritis and heart disease, making this a key benefit.</p><p>Another way agaricus blazei could help to protect your heart is by lowering blood pressure and cholesterol levels.(13) This in turn can reduce the risk of cardiovascular disease and stroke. Studies suggest the mushroom might also improve insulin resistance in people with diabetes, assisting with blood sugar management.(14)</p><p>Moreover, agaricus blazei is bursting with antioxidant compounds such as ergothioneine.(15) These defend the body from oxidative damage, which research has linked with several chronic health conditions and signs of ageing. Finally, as an <a href="https://erbology.co/adaptogens/">adaptogen</a>, agaricus blazei may even help the mind and body to deal with stress more effectively.</p><p>Are you beginning to see why we included the mushroom in this iced coffee recipe?</p><p><a href="https://erbology.co/shop/organic-agaricus-blazei-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_1-1024x683.jpg" alt="organic agaricus blazei"></a></p><h3>All about our agaricus blazei powder</h3><p>We take every possible step to ensure that our medicinal mushroom powders are of the highest quality. Our team of expert mycologists has over 20 years of experience, which they combine with the latest scientific findings to cultivate fungi with the maximum nutritional value. They grow our agaricus blazei in small batches on a specially designed organic substrate, under meticulously controlled conditions in Europe.</p><p>Once ready, we carefully dry the mushrooms at 60°C to prevent any microbial contamination. Our team then grinds the dried fungus into a fine powder, which we pack into environmentally friendly amber glass jars. Please reuse or recycle them when they’re empty!</p><p>We also get an independent and accredited quality-checker to test our agaricus blazei. As such, we’re able to state with confidence that it is 100% pure mushroom and contains over 30% wellness-boosting polysaccharides. Needless to say, we don’t use any filler ingredients or other additives in our mushroom powders.</p><p>Another thing we think you’ll love about our <a href="https://erbology.co/shop/organic-agaricus-blazei-mushroom-powder/">organic agaricus blazei mushroom powder</a> is how versatile it is. In addition to this iced coffee recipe, you can mix it into soups, stews, risottos, or your favourite hot drinks. It has a nutty, earthy flavour featuring notes of almond that pairs beautifully with all sorts of dishes. So don’t be afraid to experiment! For example, one of our personal preferred options is to make a delicious and health-enhancing <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>.</p><h3>Taking agaricus blazei safely</h3><p>Like all <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushrooms</a>, it’s important to understand how to use agaricus blazei safely. We recommend taking it up to twice a day, for a period of 6-8 weeks. After that, it’s best to take a break. This is because the fungus activates your immune cells, and you should allow your body time to rest and rebalance.</p><p>Similarly, you don’t need to use very much powder to reap the benefits of the mushroom. Half a teaspoon per drink – whether it’s this iced coffee recipe, hot chocolate, or mushroom tea – is plenty!</p><p>There are also some groups of people who should avoid taking agaricus blazei at all. This includes women who are pregnant or breastfeeding, children, and those with existing health conditions. Likewise, if you are currently on any medication, it’s best to seek advice from a doctor before taking medicinal mushrooms. This will help to ensure you don’t experience any unwanted interactions or side effects.</p><h3>Top tips for enjoying our iced coffee recipe</h3><p>Thanks to its refreshing nature and energy-boosting power, this iced coffee recipe is a fantastic option for getting your caffeine fix on warm summer mornings. If you’re working from home, it’s also a brilliant way to enhance your focus during that mid-afternoon slump! The details we’ve given make enough for two cups, but you can easily scale the recipe up or down as required.</p><p>Another wonderful thing about this iced coffee recipe is the opportunity it provides for customisation. For instance, you could swap the vanilla extract for a different variety – like almond or hazelnut – to alter the flavour. Using cocoa powder or chocolate syrup transforms your drink into a mocha, while caramel syrup brings extra sweetness.</p><p>To make an especially indulgent iced coffee recipe, substitute some of the vegan milk for plant-based cream. Alternatively, you could craft a purer brew by leaving out the sweetener and vanilla extract. You can also make a decaf iced coffee recipe if you want the taste of coffee without the caffeine boost.</p><p>In order to ensure that your drink doesn’t get diluted, try using homemade coffee ice cubes instead of regular ones. All you need to do is brew coffee, leave it to cool, pour it into an ice cube tray and freeze. Then simply add the ice cubes to your glass when you’re ready to make this iced coffee recipe. Not only does your drink stay cold, but it also gets topped up as they melt. It doesn’t get much better than that!</p>

The origins of iced coffeeIced coffee is a common sight on the menus of cafes and coffee shops aroun ...

How to Make Iced Coffee - Erbology

How to make iced coffee

<p>Wholesome flavours that warm up your taste buds and stimulate your appetite.</p>

Simple Plant-based Starters, Appetisers, Vegan Recipes - Erbology

Appetisers

<h3>The history of hummus</h3>

<p>Hummus, houmous, hoummos&hellip; however you spell it, this dip is incredibly popular all over the world. It&rsquo;s also ancient. While there&rsquo;s no consensus on exactly who invented hummus or when, we know it originated in the Middle East. The key ingredients have been around for centuries, and variants of the dish appear in cookbooks from 13<sup>th</sup> century Cairo.(1) The full name for the recipe in Arabic is &lsquo;<em>hummus bi</em> <em>tahina</em>&rsquo;, which literally means &lsquo;chickpeas with tahini&rsquo;. While many of us consider hummus to be a dip, in some regions it&rsquo;s eaten as a meal in itself.(2) Of course, these versions are much more wholesome and flavourful than what you&rsquo;ll find in the supermarket! This is part of the reason why making your own hummus is so satisfying. That, and the fact that you can customise the recipe to suit your personal tastes. Regardless of where it comes from and how you eat it, hummus is a versatile, nutritious and delicious dish. It&rsquo;s also super simple to make. All of which means that this beetroot hummus recipe is sure to quickly become one of your favourites. Oh, and incidentally, it doesn&rsquo;t really matter how you choose to spell hummus &ndash; most variants are technically correct. Just don&rsquo;t use &lsquo;humus&rsquo;, because this refers to a type of dark earth made of decaying leaves and plants. Not something you want to dip a cracker into!</p>

<h3>The chickpea: an underrated star</h3>

<p>Blended chickpeas make up the bulk of a hummus recipe, giving it that gorgeous creamy texture and subtle nutty taste. In addition, these understated legumes have a wonderfully high nutritional value. To begin with, chickpeas are a fantastic source of <a href="https://erbology.co/plant-based-protein/">plant-based protein</a>.(3) This is important for everything from muscle strength to bone health. Additionally, because they&rsquo;re high in fibre, chickpeas can help with weight management as they leave you feeling full for longer.(4) Both of these properties mean that chickpeas support healthy blood sugar management too. Chickpeas are also rich in several different vitamins and minerals. These include folate, manganese, and iron.(5) The latter is crucial for producing healthy red blood cells, as it&#39;s a key component of haemoglobin. This is the protein that transports oxygen from the lungs around the body. Another advantage of tucking into a simple hummus recipe is that chickpeas may support the health of your heart.(6) This is because they&rsquo;re high in magnesium and potassium, which can help to lower blood pressure. In addition, they might have a positive impact on our cholesterol levels. What&rsquo;s particularly interesting about chickpeas is that they may also be beneficial for our mental health. For starters, they&rsquo;re rich in a nutrient called choline that plays an important role in the brain and nervous system.(7) Furthermore, chickpeas boast high levels of selenium and zinc. Studies suggest these minerals could enhance our mood and protect against the development of anxiety and depression.(8) As you can see, there are plenty of good reasons to include more chickpeas in your diet. Whether you add them to a stew or blend them to make our beetroot hummus, they&rsquo;re a cheap, versatile and scrumptious way to boost a meal&rsquo;s nutritional value. <img src="https://erbology.co/wp-content/uploads/2022/07/5D30800-1024x683.jpg" /></p>

<h3>Terrific tahini</h3>

<p>The other principal ingredient in a recipe for hummus is tahini. Also known as tahina, it&rsquo;s a smooth paste that&rsquo;s made from roasted and ground sesame seeds. People have been using it in cooking for hundreds of years. In addition to our beetroot hummus, you&rsquo;re able to include tahini in all sorts of other dips, dressings and sauces. Alternatively, drizzle it straight from the jar over vegetables or falafels. If you&rsquo;re feeling adventurous, you can also utilise tahini when baking sweet dishes such as cookies and cheesecakes. However you use it, tahini adds a gorgeous nuttiness and creamy texture to your cooking. It&rsquo;s similar to nut butter, but with a more intense and savoury taste. Adding it to our beetroot hummus recipe ensures you get that perfect smooth consistency, plus a richer depth of flavour. The best part is that it also brings some health benefits of its own to the dip. For example, tahini and sesame seeds are rich in antioxidants called lignans. These help to protect your body against cell damage from free radicals, potentially reducing the risk of developing certain diseases.(9) Research additionally indicates that sesame seeds may have anti-cancer properties too.(10)</p>

<h3>Flamboyant and flavourful: our beetroot hummus recipe</h3>

<p>One of the fantastic things about hummus is how versatile it is. You can add all kinds of extra ingredients to adjust the colour, texture and taste to suit your preferences or the meal you&rsquo;re cooking. This is exactly what we&rsquo;ve done with our beetroot hummus. As the name implies, the most important addition to the classic hummus base is the beetroot. Not only does it deepen the flavour with its sweet and earthy tones, it turns the mixture a gorgeous and vibrant pink. Perfect if you want something eye-catching for a dinner party! The ingredient also boasts several fantastic health benefits, which we&rsquo;ll discuss below. We recommend oven-roasting the beetroot for about 25-30 minutes. You&rsquo;ll know it&rsquo;s ready when the vegetable is tender enough to cut into easily. After that, carefully remove the skin before popping it into the blender. Wearing gloves can help you avoid those annoying red stains on your fingers! To further develop the flavour profile of our beetroot hummus, we&rsquo;ve included half a clove of garlic. By crushing it, you get the added benefit of making it easier to peel off the skin. Feel free to add the rest of the clove (or more) if you want an extra-garlicky kick! A pinch of sea salt and a splash of fresh lemon juice round off this easy hummus recipe nicely. When it comes to creating the perfect texture for your beetroot hummus, you have a couple of customisation options. Firstly, you can adjust the amount of water you include to make the mixture thicker or thinner. Secondly, if you prefer a slightly rougher consistency, reduce the length of time you blend your hummus for. Thirdly, more tahini equals more creaminess. It&rsquo;s that simple! <img src="https://erbology.co/wp-content/uploads/2022/07/5D30739-1024x683.jpg" /></p>

<h3>The health benefits of beetroot</h3>

<p>As mentioned above, adding beetroot to a hummus recipe does more than just make it look pretty. It also dials up the dish&rsquo;s wellness-boosting potential thanks to its high levels of vitamins and minerals. Beetroot is rich in compounds called nitrates, which are thought to be good for your heart. Studies indicate that beetroot can help to lower blood pressure, thereby reducing the risk of heart disease and stroke.(11) Nitrates also dilate blood vessels, which can increase the blood flow to your brain and potentially improve your cognitive functions.(12) In recent years, beetroot has enjoyed a growth in popularity thanks to its positive impact on sports performance. Research has found that the nitrates in beetroot can also help to boost efficiency and exercise endurance in athletes.(13) For us non-professionals, beetroot juice could enable us to get more out of our workouts and reach our fitness goals. Not an athlete? No worries! Beetroot has a wealth of other benefits to offer. For instance, the betalains that give the vegetable its stunning red colour also have high anti-inflammatory and antioxidant properties.(12) This is great news because experts have linked inflammation to several harmful medical conditions, including arthritis and Alzheimer&rsquo;s disease.(14) Beetroot may even have some anti-cancer properties, although more research needs to be done to confirm this.(15) Finally, beetroots are a fantastic source of fibre. This supports your <a href="https://erbology.co/improve-gut-health/">digestive health</a> and has a beneficial effect on the good bacteria in your gut.(16) All of which goes to show why this is the best hummus recipe to choose!</p>

<h3>Scoop up: the perfect combo of beetroot hummus and tkemali crackers</h3>

<p>So, you&rsquo;ve got your vibrant and velvety bowl of magenta beetroot hummus at the ready. What&rsquo;s the best thing to dip into it? Pitta bread is the traditional choice, with vegetable sticks being another popular option. However, here at Erbology, we think we&rsquo;ve found the ideal match in our organic tkemali beetroot snacks. The crisp texture of these crackers pairs perfectly with the creamy smoothness of the beetroot hummus. This creates a wonderful contrast on your palate with every bite. Plus, they&rsquo;re just the right size and shape to scoop up a satisfying amount of dip each time. And you don&rsquo;t have to worry about them going soggy! In addition to beetroot, we season the snacks with a traditional Georgian sauce called tkemali. This is a unique blend of sour plums, lemon and garlic, enhanced with warming spices like coriander and cayenne pepper. Overall, you get a delicious combination of sweet and sour flavour that complements the earthiness of the beetroot hummus beautifully. It will come as no surprise that these crackers are also impressively nutrient-dense. That means you&rsquo;re free to tuck into them without feeling guilty! Isn&rsquo;t that what snacking should be all about?</p>

<h3>Introducing our tkemali beetroot snacks</h3>

<p>We make our <a href="https://erbology.co/shop/organic-tkemali-seed-crackers/">Organic Tkemali Beetroot Snacks</a> with buckwheat grown in Eastern Europe. The farmers pick it by hand and ship it out to us, and we then sprout it. This helps to ensure that the nutrients the buckwheat contains are easier for you to digest. For the same reason, we activate the almonds and other nuts and seeds that we use in the crackers. We make all of our crackers by hand in small batches, using a raw process. This means that we never expose the ingredients to temperatures above 42&ordm;C, so you get the maximum health benefits. And of course, all the packaging we use when shipping our snacks out to you is environmentally friendly. Speaking of health benefits, our crackers are rich in key minerals such as phosphorus, iron, magnesium and potassium. Phosphorus plays a significant role in filtering waste and repairing cells and tissues.(17) Meanwhile, magnesium is vital for everything from strong bones to muscle contractions and nerve functions.(18) On top of this, our tkemali snacks contain bio-active flavonoids and co-enzyme Q10. The latter helps to generate energy in your cells, and may protect against a wide range of damaging health conditions.(19) Beetroot hummus is far from the only dish with which you can enjoy these crackers. They pair well with plant-based cheese or yoghurt dips, plus make a fantastic accompaniment to salads and grilled vegetables. Alternatively, dunk them into a piping hot bowl of soup or stew. You can also munch the snacks on their own or topped with a spread of your choice. Why not experiment a bit and see how you like them best? <a href="https://erbology.co/shop/organic-tkemali-seed-crackers/"><img src="https://erbology.co/wp-content/uploads/2022/07/5D30785-1024x683.jpg" /></a></p>

<h3>Other ideas for enjoying our beetroot hummus</h3>

<p>When serving beetroot hummus, we recommend topping it off with a drizzle of olive oil and sprinkle of sesame seeds. The pale colour of the sesame seeds makes a stunning visual contrast with the deep pink of the beetroot hummus. They also add a hint of crunch and help to bring out the flavour of the tahini. There are plenty of other scrumptious toppings you can try though. For instance, a handful of pine nuts and garnish of chopped parsley is another tasty and colourful choice. You could also use whole chickpeas, crushed pistachios, mint leaves, or anything else that takes your fancy! Alternatively, create a more substantial meal by serving your beetroot hummus in a falafel wrap, veggie burger, or pitta bread loaded with fillings. It&rsquo;s also a brilliant addition to a salad, Buddha bowl or couscous dish. Plus, if you&rsquo;re having people over, beetroot hummus makes a striking centrepiece for a board of nibbles and dips. Whether it&rsquo;s the focus of your dish or part of a larger meal, our photogenic beetroot hummus is sure to steal the show. Tasty, simple and wholesome, this is one recipe you&rsquo;re sure to come back to again and again.</p>

The history of hummus

Hummus, houmous, hoummos&hellip; however you spell it, this dip is incredib ...

Easy Beetroot Hummus Recipe - Erbology

Beetroot hummus recipe

<p>Fennel... once you like it, there is no turning back. A friend once described this green, anise-tasting vegetable as one of the true pleasures of adulthood. In other words, responsibilities, schedules, and five-year plans urgently need subtle, ever-deepening gratifications such as fennel. Above all, summer or winter, it adds a fresh, alive flavour. So cook it, don&#39;t cook it. Certainly the texture sharpens the palate either way. Moreover, fennel stands on its own just fine. In other words, slice delicately. Dress minimally with high-quality extra virgin olive oil, a squeeze of lemon, some sea salt and freshly ground black pepper. Then add a handful of finely chopped parsley if you wish. And you have a winner right there. Take on picnics; serve up alongside other small salads; plate up with the protein of your choice. Make more than you need and leave in the refrigerator. Certainly, it just tastes better the day after. &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="Fennel salad recipe" class="alignnone size-large wp-image-10722" height="683" src="https://erbology.co/wp-content/uploads/2020/05/Fennel_salad_CRACS_3-1024x683.jpg" width="1024" /></a></p>

<h3>Fennel salad: Take fennel further</h3>

<p>The only problem with keeping it simple? Fennel works brilliantly with a surprising array of ingredients. In other words, its bright qualities transform foods you thought you knew. It works across cooking traditions too. For instance, accompany fennel with Middle Eastern pickled lemons and harissa. Serve up with Italian burrata and radish on a hot day. Or you could go French and top with hazelnuts. And you haven&#39;t really lived til you try fennel with apples and honey. The clean flavour of fennel slices through potentially cloying sweetness. In return, apples and honey lend fennel softness. The texture of dried barberries are a nice contrast with the crunchiness of our star ingredient. And the slight bite of green onions back up fennel in tilting the dish firmly but gently away from sweetness. Finally, apple cider vinegar and extra virgin olive oil dilute honey with richness and clean flavour. Accompany with <a href="https://erbology.co/product-category/personalized/">Erbology Personalised Crackers</a> for extra fibre and crumbly pleasure attuned to your taste buds. Just be sure not to under-dress the salad. After all, dipping your cracker into your salad dressing is to adults what dipping your cookie into your milk is to children. &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="Fennel salad recipe" class="alignnone size-large wp-image-10721" height="682" src="https://erbology.co/wp-content/uploads/2020/05/Fennel_salad_CRACS_2-1024x682.jpg" width="1024" /></a></p>

<h3>... and it&#39;s really good for you</h3>

<p>Flavour comes first. Always. But health comes a close second. And fennel is really good for you. For example, it contains a nice amount of vitamin C. Vitamin C is a water-soluble antioxidant which supports the immune system among other things. Further, fennel is a good source of potassium and manganese. Additionally, it contains an impressive array of potent flavonoids, brought together in an unusual combination. Flavonoids are plant-based natural chemicals which have antioxidant effects. The main flavonoids in fennel are quite powerful. They include quercetin, apigenin, and rutin. The presence of these substances all help modern science understand the use of fennel in healing since the days of ancient Rome. Roman writer and philosopher Pliny the Elder wrote about fennel, &quot;Fennel has a wonderful property to mundify our sight and take away the film that overcasts and dims our eyes.&rdquo; In conclusion, why not take a moment to ponder this as you clarify your worldview over your fennel, apple, and honey salad.</p>

Fennel... once you like it, there is no turning back. A friend once described this green, anise-tast ...

Fennel Salad: Fennel, Apple and Honey Salad Recipe - Erbology

Fennel, apple and honey salad

<h3>This Sicilian salad recipe is simple, refreshing, and surprising.</h3>

<p><span style="font-weight: 400">Compare cooking to other creative forms. Food is enduring. Sure, there are food fads. Food tastes differently in different times because of changes in our world. However, the fundamental textures and flavours as well as the profound satisfaction that they give don&#39;t really change. A beautiful meal is soothing and nourishing to the soul like nothing else.</span> <span style="font-weight: 400">However, we love rediscovering ingredients. Do you revisit old cookbooks or recipes that you referred to religiously but have drifted away from? You&#39;ll know what we mean. You&#39;ve loved and left a lot of foods and dishes. Did you think of them as unsophisticated? Did you move somewhere that wasn&#39;t amenable to the food? Stop considering it healthy anymore? Whatever the reason was, it&#39;s a lot easier - and probably much, much more pleasurable - taking up again with a food from your past than it would be taking up again with an ex-lover.</span> <span style="font-weight: 400">Okay, we&#39;ll get to the point now. Iceberg lettuce inspired the above few paragraphs. We used to eat it in the Eighties and Nineties in the US, when it was usually covered in ranch or Thousand Island dressing. Further, salad bars at chain restaurants and school cafeterias always had wilted iceberg lettuce. No other leaves on offer. Spinach, rocket, endive, corn salad, radicchio, romaine... when we met them, all of these leaves seemed wonderfully exotic and intensely flavoured, not to mention jam-packed with many more vitamins. Iceberg was readily abandoned. Or was it?</span> &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="Sicilian salad recipe" class="alignnone wp-image-10261 size-large" height="683" src="https://erbology.co/wp-content/uploads/2020/04/Sicilian_salad_CRATC_1-1024x683.jpg" width="1024" /></a> <span style="font-size: 8pt"><em>Sicilian salad with Erbology Sun-dried Tomato, Olive &amp; Capers crackers.&nbsp;</em></span></p>

<h3>Ice ice iceberg</h3>

<p><span style="font-weight: 400">Recently, we realised that at its best (read: not as served in those lame salad bars) iceberg is wonderfully crisp and refreshing as all hell. It&#39;s the only thing for really hot days. To clarify, put it into the same category in your cook&#39;s head (or salad-making head) as you would watermelon or mint. And guess what? Iceberg lettuce is very healthy, no matter what you were told. Firstly, it&#39;s of course hydrating thanks to the high water content. And that&#39;s not all. Iceberg lettuce does offer up significant amounts of vitamin C, beta-carotene, vitamin K, and calcium, among other nutrients.(1)</span> <span style="font-weight: 400">And those other, alluring leaves? Iceberg lettuce goes beautifully with many of them, as it does in this Sicilian salad recipe. Moreover, the kick of capers, the heat of peperoncino flakes, and the gentle sweetness of pistachios lets the leaves shine on their own. Don&#39;t get us wrong - we love very few things more than a salad bowl loaded with all manner of ingredients, coming together in a flood of flavour. But that old chestnut (or that new pistachio!) that says variety is the spice of life is really, really true.</span> <span style="font-weight: 400">As the world stops and the sun shines down, make this simple salad. Add fresh green onion and clean parsley. Dress with extra virgin olive oil and lemon juice, the salad dressing you&#39;ll always come back to. Grind fresh black pepper over and take a pinch of rough sea salt between thumb and forefinger. And fill yourself with brightness and realness.&nbsp;</span> Enjoy this Sicilian recipe salad with <a href="https://erbology.co/product-category/personalized/">Erbology Personalised Crackers</a><span style="font-size: 12pt">.</span></p>

This Sicilian salad recipe is simple, refreshing, and surprising.

Compare cooking to other creati ...

How to Make a Sicilian Salad, Plant-based Recipes - Erbology

Sicilian salad recipe

<p>We think of this as a plant-based - or, rather, plant-enhanced - version of the classic Greek mezze called tzatziki. However, in this dish the sturdier textures of courgette stand in for the coolness of cucumber. Further, the slight aniseed of dill stands up to courgettes with suitable astringency, but you could also try the mint that is usual in tzatziki. Moreover, taking your cues from this comparison, why not make a double batch. Store one batch in the fridge to accompany a tempeh kebab. Or, you could make a full contemporary mezze spread to enjoy with your&nbsp;<a href="https://erbology.co/product-category/personalized/">Erbology Personalised Crackers<strong>.</strong></a></p>

<h3 style="margin: 0cm; margin-bottom: .0001pt;">In the same vein, how&#39;s this for a sample menu?</h3>

<ul style="list-style: disc; margin-left: 1rem;">
	<li style="margin: 0cm; margin-bottom: .0001pt;"><a href="https://erbology.co/recipes/roasted-cauliflower-salad/">Roasted cauliflower salad with milk thistle</a></li>
	<li style="margin: 0cm; margin-bottom: .0001pt;"><a href="https://erbology.co/recipes/best-muhammara-recipe/">Raw muhammara with amaranth oil</a></li>
	<li style="margin: 0cm; margin-bottom: .0001pt;"><a href="https://erbology.co/recipes/best-baba-ganoush-recipe/">Baba ganoush</a></li>
	<li style="margin: 0cm; margin-bottom: .0001pt;"><a href="https://erbology.co/recipes/easy-artichoke-hummus-recipe/">Artichoke hummus</a></li>
	<li style="margin: 0cm; margin-bottom: .0001pt;">A bowl of pungent olives and sliced pickled lemons</li>
	<li style="margin: 0cm; margin-bottom: .0001pt;">Greek salad of tomatoes and cucumber</li>
</ul>

<p>A veritable feast! Certainly, fresh fruit and dark chocolate after, we would say... &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="Courgette Dip Tropical Pineapple Tamarind" class="alignnone wp-image-9767 size-large" height="683" src="https://erbology.co/wp-content/uploads/2020/02/Courgette_Dip_Tropical_Pineapple_Tamarind_CRAPT_4-1024x683.jpg" width="1024" /></a></p>

<h3>The capable courgette</h3>

<p>The poor old courgette. That is to say, it&#39;s not as essential and basic as vegetables like potatoes, onions, and carrots, which form the mainstay of many classic dishes and soup bases the world over. However, it&#39;s not as trendy as your kales, beets and avocado, even with spiralising potential. So, let&#39;s give the courgette some real attention and love, shall we? Firstly, an unsexy but quite interesting fact, at least if you get as excited about your food and gardens as we do. The courgette (actually classified as a fruit) is just a thin-skinned, smaller version of those huge marrows which everyone who gardens in the United Kingdom seems to end up growing too many of. So if you have courgettes in your garden, pick them right quick - and eat them right quick. After all, although courgettes may look fine in your fridge over time, the flavour actually goes bitter. Children and courgettes go together well. Moreover, eating delicate courgette flowers is fascinating to urban children. A delicious education in the workings of nature right there.</p>

<h3>Go with the heart and go with the gut</h3>

<p>Right, onto what the courgette can offer our bodies - which is quite a lot. For example, courgettes are rich in both soluble and insoluble fibre, potassium, and vitamin C. All of that adds up to benefits for heart health.(1)(2)(3) If there&#39;s an organ that looms quite as large as the heart, it would be the gut - and the courgette is wonderful for that one, too. For example, your essential gut bacteria love soluble fibre. Further, the courgette is also water-laden, so that helps flush your system out even as it helps keep you feeling satiated and well-fed.(4)(5)</p>

We think of this as a plant-based - or, rather, plant-enhanced - version of the classic Greek mezze ...

Chilled Courgette Dip Recipe, Delicious Plant-based Recipes - Erbology

Chilled courgette dip recipe

<p>This cucumber raita is a wonderful concoction to have in your refrigerator at any given time. That is to say, after you scoop up to your heart&#39;s content with your&nbsp;<a href="https://erbology.co/product-category/personalized/">Erbology Personalised Crackers</a>, you&nbsp;could enjoy over stews and soups. Alternatively, use as a spread in sandwiches. Moreover, plate with some scrambled harissa tofu for a lovely brunch. Top roasted aubergine or roasted vegetables of your choice. Spoon over a baked sweet potato. Or add to a plate of raw crudites and salads for a light lunch or supper. We particularly enjoy the raisins in this raita recipe. Their pleasing chewiness and sweetness brings a voluptuous touch to the cooler ingredients. And sumac, garlic, mint, citrus... that combination will bring a spring to your step and a spark to your eye, all right. &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="cashew cheese crackers" class="alignnone wp-image-9467 " height="744" src="https://erbology.co/wp-content/uploads/2020/02/Personalised-Crackers_Activated-Chia-Ramsons_CRACR_2-1-1024x683.jpg" width="1114" /></a></p>

<h3>Super sumac</h3>

<p>It was only after becoming deeply infatuated with the vital flavour of sumac that we became aware of its stellar health benefits. That is to say, it is wonderful when strong, original taste hints at the capabilities of food to heal. Further, this does seem to be the case with many so-called superfoods. In Middle Eastern cooking, sumac is typically viewed in the same way as lemon zest, lemon juice, or vinegar. To clarify, sumac is as versatile and effective an ingredient as citrus juices. It is made from the sumac berry, which shares the same deep, rich colour as the ground powder. This spice is extremely high in antioxidants. In other words, it may help balance harmful free radicals which attack our cells, weakening our bodies.(1) There has also been extremely interesting research into how sumac may act on Type 2 diabetes. Researchers have suggested that ingesting sumac every day for three months can help prevent cardiovascular disease in people with this type of diabetes.(2)</p>

<h3>Marvellous mint</h3>

<p>Mint and sumac make for beautiful bedfellows. For example, they are paired often in Middle Eastern cuisine, especially in two typical and extremely delicious salads. To clarify, these would be the Arabic fattoush and the Iranian shirazi. And in this raita recipe! Although both bring a lively, refreshing quality, mint brings a sweet, gentle balance to the bold strength of sumac. That is not to say that mint is lacking in energetic benefits to health. A third of a cup of fresh spearmint leaves contains 12% of the Recommended Dietary Intake (RDI) of Vitamin A; 9% of the RDI of iron; and 8% of the RDI of manganese.(3) To clarify, this recipe contains less than this amount and the nutritional qualities of fresh herbs slightly differs to that of dried herbs. However, garnishing your healthful dip with dried mint will do no ill favours to your health at all, and certainly not to your taste buds!</p>

This cucumber raita is a wonderful concoction to have in your refrigerator at any given time. That i ...

Easy Cucumber Raita Recipe, Plant-based Recipes - Erbology

Cucumber raita recipe

<p>Warmth, softness, ease... these are some pretty good words, aren&#39;t they? So, there is no doubt about the taste equivalent for these words. That is to say, it has got to be potatoes. If by potatoes you are thinking a floury white potato, that is only out of force of habit. After all, the earthy, rich sweet potato is just as much a potato. Further, when you compare baked white potatoes and baked sweet potatoes, you see that the latter have more micronutrients such as magnesium, vitamin C, phosphorus, calcium, and iron. They also offer more fibre.(1) Moreover, sweet potatoes offer a range of antioxidants that help your body ward off harmful free radicals in the environment.(2)</p>

<h3>Sweet or white... or sweet and white</h3>

<p>However, that is not to say that you should stop eating white potatoes altogether. As with everything else, balance is key. Certainly, if you eat potatoes regularly, substituting sweet potatoes in some of your potato-based recipes is a nice idea. And we have not even mentioned flavour! Sweet potatoes are, well - sweeter, albeit in a wholesome way! We&#39;re all for some good ole wholesome sweetness. Further, if you want our ten cents, we just feel lighter when&nbsp; we eat sweet potatoes as compared to white potatoes. Sometimes it&#39;s good to go with the gut... in all sorts of ways! &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="ginger coconut cayenne crackers" class="alignnone wp-image-9455 size-large" height="683" src="https://erbology.co/wp-content/uploads/2020/02/Personalised-Crackers_Activated-Chia-Ramsons_CRACR_3-1024x683.jpg" width="1024" /></a></p>

<h3>Scoop it up, spoon it over</h3>

<p>Because sweet potatoes have a stronger, more characterful overall flavour than the wonderfully unassuming taste of white potatoes, they work better in dips and toppings. For instance, have you tried mashed sweet potatoes in a roast vegetable sandwich or on top of a vegetarian burger? If not, you are in for a real treat and a nice variation on fries. With the sweet potato in the sandwich, you can serve up a nice green salad as a side instead, without sacrificing the time-tested combination of potatoes and sandwiches. And a sweet potato-based dip is an incredibly versatile dish to have as a kitchen staple. It&#39;s filling enough to serve as a quick lunch, offering more novelty than a sandwich or soup.&nbsp; Moreover, it&#39;s indulgent enough to eat in front of the TV on movie night...&nbsp; fun enough to have outside on a summer evening. You get our drift! However, don&#39;t forget that the skin of a sweet potato also carries lovely benefits and that fries or a baked sweet potato are better ways to obtain these.</p>

<h3>Lovely and creamy</h3>

<p>The tahini in this recipe brings essential creaminess without resorting to dairy or dairy alternatives. The nuttiness of tahini is especially good in tandem with the rich flavour of sweet potatoes. Refreshing lemon and grassy parsley make natural companions for these two ingredients. We have suggested nutritional yeast for body, seeds for nourishment, spices for interest, and capers for flourish. These work a treat, but you could also build many other equally appealing ingredient lists. For example, we love the crunch of fried chickpeas on top of the dip. Or how about mint in place of parsley? In the same vein, you could have a mix of parsley and mint. Opt for chili and add kick and heat. You could also go for chopped black olives in place of the capers if you feel like stronger flavour. A drizzle of oil and more seeds on top of the dip could be well dreamy.</p>

Warmth, softness, ease... these are some pretty good words, aren&#39;t they? So, there is no doubt a ...

Sweet Potato Dip Recipe, Delicious Plant-based Recipes - Erbology

Sweet potato dip recipe

<h3>Comfort food</h3>

<p>When we were little, heaven was the sofa bed folded out, the entire family on it watching a movie together and eating chips and dips. Now we&#39;re grown up, heaven would be... well, pretty much the same. Except this time we&#39;ve upgraded to this delicious, healthy bean dip recipe. Hummus gets all the credit in the dip world, but white beans make an equally luxurious texture. When mashed with a fork (or, if you can manage a bit of extra effort, whizzed in a blender), they reveal an unexpectedly creamy consistency. It&#39;s the kind of creaminess you can usually only get from dairy, or, in the case of hummus, an almost embarrassing quantity of olive oil. Here, it&#39;s just the natural quality of the beans. What&#39;s more, this dip is good for you, which is not something you can say about most shop-bought dips. Scoop it up with home-baked tortilla chips or <a href="https://erbology.co/product-category/personalized/">Erbology Personalised Crackers</a>. It&#39;ll fill you up and provide some much-needed plant-based protein. &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="chia crackers" class="alignnone wp-image-9449 size-large" height="683" src="https://erbology.co/wp-content/uploads/2020/02/Smashed-Bean-Dips-CRACR-no-salt-4-1024x683.jpg" width="1024" /></a></p>

<h3>Home-made is always better</h3>

<p>While there are many store-bought options, making your own bean dips means you can control both flavour and wholesomeness. Besides, the consistency of ready-made bean dips is often too thin for real, dippable satisfaction. Here, we&#39;ve suggested keeping chunks of bean intact for a more toothsome texture. Any white bean will work well for this smashed bean dip recipe. We&#39;ve given a few types to try below, but they&#39;re all good for you and all produce the lovely creamy texture we&#39;re aiming for. As with (almost) everything, variety is good. Make our dip with cannellini beans one day and haricot another, to maximise your intake of their different minerals.</p>

<h3>Beyond the baked bean</h3>

<p>In our opinion, beans are seriously underrated. Not only are they full of healthy fibre and protein, they&#39;re cheap and incredibly versatile. Few foods are quite as chameleonic as beans. Layer them with herbs, condiments and oils; mash, bake or pan-fry. Voil&agrave;, you have wildly different flavours and textures every time. And, while many of us will always associate beans with those of the tomatoey &#39;beans on toast&#39; variety, there are a huge amount of options available in most supermarkets. Black-eyed beans, cannellini, haricot, kidney beans, black beans... most of them are available pre-cooked in tins, or dried in large, pantry-friendly packs.</p>

<h3>Cannellini beans</h3>

<p>These mild, pillowy beans are widely used in Italian cooking. If you like minestrone soup or Italian white bean salad with herbs like sage and rosemary, you&#39;ll be familiar with cannellini beans. They have a nice firm yet creamy texture. In the US, they are sometimes called white kidney beans.</p>

<h3>Butter beans</h3>

<p>These beans are actually baby lima beans. Butter beans are quite starchy, something to keep in mind if you are aiming for a creamy texture. Bean connoisseurs might detect the slightest hint of graininess, which will differentiate the butter bean from the cannellini, but most of us mere mortals will struggle to tell the difference.</p>

<h3>Haricot beans</h3>

<p>These beans, also called navy beans, are smaller than butter beans or cannellini beans. They are oval rather than kidney shaped. Unlike cannellini and butter beans, which do have an identifiable flavour, haricot beans are pretty neutral. They are ideal in herb-heavy recipes. If you like Boston baked beans, haricot beans star in this recipe. They are widely used in Mediterranean and Latin American cooking.</p>

Comfort food

When we were little, heaven was the sofa bed folded out, the entire family on it wat ...

Easy Smashed Bean Dip Recipe, Plant-based Recipes - Erbology

Smashed bean dip recipe

<p>It&#39;s not completely accurate to call this a hummus recipe. This dish is actually somewhere wonderfully in between hummus and a creamy, indulgent artichoke dip. That makes it a perfect hybrid creature in our book, as the addition of chickpeas brings protein and ballast. This spread could now carry a sandwich all on its own, with the addition of a few fresh vegetables. Or, as seen here, it&#39;s a nice variation on a party dip. Glowing magenta pomegranate seeds add colour and tartness. You could also add fresh chopped herbs on top for colour and flavour. Parsley, mint, or both would work beautifully.</p>

<h3>The heart of a thistle...</h3>

<p>The artichoke is actually a type of thistle that has been cultivated for its subtle, absolutely lovely flavour. The commonly eaten parts of the artichoke comprise the flower buds before the flower actually comes into bloom. Doesn&#39;t that make you see the tightly clenched artichoke leaves just a bit differently? &nbsp; <a href="https://erbology.co/product-category/personalized/"><img alt="plum herb crackers" class="alignnone wp-image-9459 size-large" height="683" src="https://erbology.co/wp-content/uploads/2020/02/Personalised-Crackers_Plums-Herbs-Muscat-Wine_CRAPH_3-1024x683.jpg" width="1024" /></a></p>

<h3>... dreamy for flavour and for health...</h3>

<p>Artichoke hearts are so sensually delicious that it&#39;s easy to forget that they are actually highly nutritious. They are among the foods to include in your cooking if you are changing your diet to include more plant-based foods but are keen to retain a sense of luxurious richness. If you look at the antioxidant content of vegetables, artichokes rank very highly.(1)(2) However, what exactly are antioxidants? To clarify, oxidation within the body can release free radicals, which are harmful cells that can go on the rampage. Although some free radicals are necessary and healthy, too many free radicals in our body can set off all types of negative side effects within us.(3) For instance, damage due to an imbalance of free radicals has been linked to diseases from diabetes to cancer.&nbsp; Further, this imbalance is called oxidative stress. Scientists have looked at how factors from sugar, alcohol, pollution, and toxins can accentuate it.(4) That is to say, antioxidants are foods that fight free radicals and help to right the balance in our body. Moreover, in our world, more and more elements are unknown, from what is in our food to what is in what we wear to what is in our atmosphere. As a result, many people feel that shoring up with antioxidants is especially wise.</p>

<h3>... so scoop up, scoop up!</h3>

<p>We aren&#39;t telling you about the antioxidant content of artichoke hearts so you will make this dish. But as you savour this pleasure in a bowl, going back for one more repeatedly as you certainly will, the knowledge that what you&#39;re eating is going into battle within you on the side of good forces certainly won&#39;t hurt. Will it, now?</p>

It&#39;s not completely accurate to call this a hummus recipe. This dish is actually somewhere wonde ...

Easy Artichoke Hummus Recipe, Plant-based Recipes - Erbology

Artichoke hummus recipe

<p>For us, the key to successful plant-based eating has been keeping our taste buds stimulated with new combinations of flavours and textures. Certainly, this may seem like what you need to do in the kitchen generally. However, with plant-based cooking we think this is even more important. That is to say, new ways of juxtaposing ingredients can lead you into beautiful new worlds. This simple but unusual chickpea salad is great to keep in the fridge for work lunches, children&#39;s school meals, or quick bites after work. It&#39;s incredibly versatile and tastes better the longer you allow it to marinate in its dressing. We&#39;ve suggested rice cakes in this recipe, but you could pile onto fresh or steamed greens. Toasted wholegrain bread would be a natural companion if you are particularly hungry. Or, if you are eating it in the autumn or winter when you need a little more bolstering, you could try on top of your favourite whole grains or onto a baked sweet potato. This dish can be enjoyed warm or cold depending on your mood and the temperature. It also makes a nice side dish, maybe to accompany a warm aubergine dish, or you could prepare a number of other small plates to serve with it. <img src="https://erbology.co/wp-content/uploads/2021/01/R5D33394-1024x683.jpg" /></p>

<h3>&nbsp;</h3>

<p><a href="https://erbology.co/bergamot-health-benefits/">Learn more about bergamot health benefits</a> &nbsp; <span style="font-weight: 400;">Although this is a nice combination of a variety of vegetables with chickpeas, we think the dressing is the star of the show. Here, the mustard is slightly diluted by nutty <a href="https://erbology.co/shop/organic-chia-seed-oil/">chia seed oil</a> and tangy <a href="https://erbology.co/shop/bergamot-juice/">bergamot juice</a>.&nbsp;</span> We suggest wholegrain mustard for its earthiness and the plate-pleasing texture, but a sharper mustard could work well also. If choosing this route, you could top up the bergamot juice with a little lemon. That is to say, mixing citrus flavours is a wonderfully easy and healthy way to keep all types of recipes fresh and alive. &nbsp;Further, there are many possible combinations that, in turn, work with a wide range of ingredients.</p>

<h3>Herbarium</h3>

<p>Fresh parsley is probably the herb we find the most useful to have in our refrigerator. Forget about the few leaves suffocating in plastic that you find in the supermarket, though. In other words, seek out a corner shop, health-focused supermarket, or vegetable stand where you can get a properly substantial bunch. Fill a glass with water and let your parsley drink thirstily while housed in your refrigerator.&nbsp; Every time you open it, not only will you find something that can freshen and uplift all manner of dishes, but you&#39;ll feel like you have a living, breathing, dark green garden inside your fridge. But we are straying from what we wanted to say. Once you have made this dish a few times, you may want to experiment with other herbs. Mint would be a lovely one to try. Parsley and mint enjoy one another, so you could add it right in with the parsley. Not only in the recipe, but also into that fridge garden. <img src="https://erbology.co/wp-content/uploads/2021/08/R5D30829-1024x683.jpg" /></p>

<h3>Discover more salad recipes</h3>

<p>&nbsp; <a href="https://erbology.co/recipes/asparagus-and-sea-buckthorn-berry-salad/">Asparagus and sea buckthorn berry salad recipe</a> &nbsp; <a href="https://erbology.co/recipes/fennel-and-lentil-salad-with-amaranth-seed-oil-and-mint-dressing-recipe/"><img alt="amaranth lentil salad" class="alignnone wp-image-697 size-full" height="667" src="https://erbology.co/wp-content/uploads/2018/03/Amaranth-lentil-salad-3-e1543919936722.jpg" width="1000" /></a> <a href="https://erbology.co/recipes/fennel-and-lentil-salad-with-amaranth-seed-oil-and-mint-dressing-recipe/">Fennel and lentil salad with mint dressing recipe</a></p>

For us, the key to successful plant-based eating has been keeping our taste buds stimulated with new ...

Chickpea Salad Bergamot Dressing Recipe, Vegan Recipes - Erbology

Bergamot and chickpea salad recipe

<p>Divertiti con i tuoi golosi con questa ricetta di cheesecake vegana!</p>

Divertiti con i tuoi golosi con questa ricetta di cheesecake vegana!

Ricetta Cheesecake Vegana, Rosa & Lampone, Dessert Vegani - Erbologia

Ricetta cheesecake vegana

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<h3>What is squalene?</h3>

<p>Squalene is a lipid, naturally produced by our skin cells, making up 13% of our sebum. For those of you that don&rsquo;t know, sebum is the oily and slightly waxy substance found on our skin. It mixes with lipids to form a protective coating on our skin&rsquo;s surface.</p>

<p>The general biological rule of thumb tends to be that as we age our bodies produce less of things we need. Squalene is no exception to the rule! Peak production of this natural moisturiser occurs throughout our teenage years, with production slowing between our 20&rsquo;s and 30&rsquo;s. As a result, our skin becomes drier and rougher as we age.</p>

<p>The ability of topical squalene to mimic the unique effects of our body&rsquo;s natural functions is what makes squalene such a desirable ingredient. Fortunately, we can help to combat the natural ageing process by supplementing our body&rsquo;s squalene supply from whole foods.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3790963/">1</a>)</p>

<h3>What are the benefits of squalene for skin?</h3>

<p>As previously mentioned, our skin contains squalene, more specifically in the outer layer. It plays a vital role in protecting us against UV radiation. Without enough squalene, UV rays induce significant inflammation in our skin. Let&rsquo;s look at what the research says.</p>

<p>Researchers investigated if squalene could increase procollagen and decrease UV-induced DNA damage. 40 women over the age of 50 took squalene supplementation in low and high doses. The results indicated squalene to be effective at reducing cell death caused by UV radiation. Women who received lower dosage experienced reduced redness and improved collagen activity and those with higher dosage saw a reduction in wrinkles.(<a href="https://www.ncbi.nlm.nih.gov/pubmed/19522983/">2</a>)</p>

<p>A systematic review of studies regarding squalene over the course of 8 years also shows that it has anti-inflammatory properties that can reduce redness and swelling.(<a href="https://pubmed.ncbi.nlm.nih.gov/29883523/">3</a>) Because of these properties, squalene can soothe a range of inflammatory skin problems which include:</p>

<ul>
	<li>Eczema</li>
	<li>Inflammatory acne</li>
	<li>Psoriasis</li>
	<li>Dermatitis</li>
	<li>Rosacea</li>
</ul>

<p>Dry skin is one of the main symptoms of the above skin conditions. Therefore, keeping your skin hydrated can boost your moisture level, thus reducing flare-ups and dry patches.</p>

<h3>Squalene vs squalane</h3>

<p>What is squalane? You&#39;ve probably heard about squalane if you read the ingredients of some skincare products.</p>

<p>In its naturally occurring state squalene has a brief shelf life because it goes rancid when exposed to oxygen. Therefore, it&#39;s difficult to include it as an ingredient in beauty products.</p>

<p>Squalane, however, solves that problem. It&rsquo;s a hydrogenated, more stable version of squalene. It simply means that it does not react to oxygen in the same way squalene does. In short, it offers the same moisturising properties and benefits for skin as squalene, but with a much greater shelf life.</p>

<p>You might be thinking that hydrogenation is bad for you, especially when it comes to food. However, this is not the case when it comes to skincare. It makes the oil softer, thinner, and more skin-friendly. In addition, all squalene must undergo hydrogenation to be a part of skincare products.</p>

<p><img height="1707" src="https://erbology.co/wp-content/uploads/2021/03/amaranth-granola-1-scaled.jpg" width="2560" /></p>

<h3>What are the benefits of squalene for health?</h3>

<p>Outside of skin care, one of the benefits of squalene is its ability to help strengthen our body&rsquo;s immune system through the activation of the white blood cells. Because of this, an adjuvant using squalene (Seqirus&#39; proprietary MF59) is a part of influenza vaccines to help stimulate our human body&#39;s immune response through the production of memory cells.</p>

<p>Together with the production of anti-inflammatory cytokines, squalene also helps mediate tissue remodelling and repair through the recruitment of immune cells and production of anti-inflammatory signals.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186384/">4</a>)</p>

<p>As a polyunsaturated fatty acid, squalene promotes cholesterol absorption in the body. In addition, polyunsaturated fats can improve HDL and LDL cholesterol levels, with the latter being a major cause of heart disease.(<a href="https://www.ahajournals.org/doi/full/10.1161/01.ATV.20.3.830">5</a>) People who suffer from diabetes, may have higher levels of LDL, i.e. bad cholesterol, and lower levels of HDL, i.e. good cholesterol. Scientists investigated the effect of squalene consumption on cholesterol over a period of 84 days. The results were positive, with the research concluding that squalene decreased LDLs in diabetic patients.(<a href="https://ffhdj.com/index.php/FunctionalFoodScience/article/viewFile/949/1664">6</a>)</p>

<p>There&rsquo;s also some research suggesting squalene can reduce the risk of cancer. Squalene is a natural antioxidant which may have antitumor properties, protecting our skin from carcinogens. It also helps fight skin damage and free radicals, which accelerate the ageing process. Although squalene appears to be critical in reducing oxidative damage to the skin, few human trials have been conducted to date to verify the role of squalene in cancer therapy.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6253993/">7</a>)</p>

<h3>What are the sources of squalene?</h3>

<p>You can find squalene in small quantities in the human body and from certain plants such as olives, sugar cane and amaranth seeds. However, the largest known quantities of squalene are available in the livers of deep-sea sharks.</p>

<p>This is unfortunate because sharks are essential when it comes to keeping the oceans healthy. As apex predators, sharks feed on animals below them in the food chain, thus helping to maintain balance in marine ecosystems.</p>

<p>The United Nations conducted research and released a report announcing that over 50 shark species are fished for the purpose of liver oil. Alarmingly, several of these appear on the International Union for the Conservation of Nature&#39;s Red List. The most desirable are deep-sea sharks, because their livers account for 20% of their body weight. These deep-sea sharks are at such a great risk of overfishing that scientists conclude that they should not be caught at all.(<a href="https://link.springer.com/book/10.1007/978-3-319-52287-6">8</a>)</p>

<p><img alt="Free Whale shark swimming under crystal clear water of ocean near surface under sunlights Stock Photo" height="750" src="https://images.pexels.com/photos/5967796/pexels-photo-5967796.jpeg?auto=compress&amp;cs=tinysrgb&amp;w=1260&amp;h=750&amp;dpr=1" width="1125" /></p>

<p>Although the popularity of shark fin soup in Southeast Asia has historically been blamed for this number, Greenpeace noted, the overfishing of sharks is driven by a much larger international trade that&rsquo;s after more than just the sharks&rsquo; fins, such as the cosmetics industry. In fact, cosmetics account for up to 90% of shark liver oil production worldwide and roughly 3,000 sharks are needed to produce 1 ton of squalane. To put this into perspective, this contributes to around 2.7 million deep sea shark deaths each year.</p>

<p>Fortunately, squalene can be plant-based. However, for many brands, traceability remains an issue, as they use vague and deceptive language to mask where their squalene comes from.</p>

<h3>Related readings</h3>

<ul>
	<li><strong><a href="https://erbology.co/plant-based-protein/">Is plant based protein good for you?</a></strong></li>
	<li><strong><a href="https://erbology.co/best-foods-for-skin-health/">Best foods for skin health</a></strong></li>
</ul>

<h3>What are the best sources of squalene?</h3>

<p>There are many plant-based alternatives to shark squalene. You can find it in olives, rice bran, wheat germ, and amaranth seeds. Squalene can also be harvested and purified from the leftovers of the olive oil refining process.</p>

<p>However, with many plant-based ingredients, cost remains a huge factor for the cosmetic industry. For example, olive-derived squalene is 30% more expensive than squalene harvested from shark livers, highlighting that there is still a long way to come before plant-based products become the mainstream choice.</p>

<p>The most notable plant-based alternative is amaranth. Although squalene is more commonly associated with olive oil, cold-pressed amaranth seed oil contains ten times as much squalene.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324104/">9</a>) <a href="https://erbology.co/shop/organic-amaranth-seed-oil/">Erbology Amaranth Seed Oil</a> contains around 7% of squalene. Even though high quality extra virgin olive oil is also a good source, it still contains much less than amaranth.</p>

<p>Our organic cold-pressed oil is made from amaranth seeds and should be enjoyed at room-temperature (never heated). It&rsquo;s so versatile that you can use it to moisturise your skin or add to smoothies, yoghurt and salad dressings. If you lean more to the side of cooking with it, this next section will be of interest to you.</p>

<p><a href="https://erbology.co/shop/organic-amaranth-seed-oil/"><img height="1003" src="https://erbology.co/wp-content/uploads/2021/09/5D31593.jpg" width="1503" /></a></p>

<h3>How do I use amaranth in cooking?</h3>

<p>With most new ingredients, it&rsquo;s always helpful to get a few ideas of how you can use it in your daily food routine. So how do you bring amaranth into your kitchen?</p>

<p>Fortunately, the unique amaranth comes in lots of different forms, all with terrific health benefits. So, no matter your cooking ability or style, amaranth will fit brilliantly into your recipes. For example, amaranth seed oil is fantastic for drizzling over salads and soups or adding to porridges! It adds a nutty flavour and contains other valuable nutrients, such as vitamin E and omega-6 fatty acids.</p>

<p>Amaranth grain on the other hand is a brilliant substitute for quinoa, millet or rice alongside a main dish. It&rsquo;s a simple and straightforward ingredient and is one of few complete plant-based proteins containing all nine essential amino acids. At 14% protein, it also contains close to double the amount found in rice.</p>

<p>Amaranth flour can help you channel your inner bake-off contestant, but in a much more relaxing environment! Transform your go-to baking recipes into high protein and fibre-rich showstoppers for friends and family. Our Amaranth Flour is 100% organic and raw, so you can be sure there are no hidden undesirables. We&rsquo;ve also yet to mention that amaranth flour is gluten-free! This makes it a great replacement for all-purpose flour, barley flour, rye flour and spelt flour when you are baking and cooking.</p>

<p>Note: Make sure to double-check recipes before you use amaranth flour. Especially for bread making, where in some cases no more than 25% of the flour can be replaced by amaranth flour as a blend. Any more can affect the structure and texture of the bread.</p>

<h3>So, what&rsquo;s the best way to take squalene?</h3>

<p>Generally speaking, hydrated skin equals healthy skin. Therefore, when applied topically (to the skin), squalene has tremendous benefits. In fact, boosting hydration can help your skin appear more vibrant and healthier. Regular squalene use can also boost collagen production, resulting in firmer skin.</p>

<p>Amaranth seed oil is lightweight and noncomedogenic, meaning it won&rsquo;t clog your pores, while natural skin oils, dead skin cells, and bacteria can. It can penetrate pores and improve skin at the cellular level, without feeling heavy on the skin.</p>

<p>If you happen to suffer from acne-prone or oily skin, using the wrong skin care products can trigger a breakout or worsen blemishes. However, amaranth seed oil rich in squalene is a great alternative if other oils are too heavy or greasy for your skin.</p>

<p>Before applying amaranth seed oil or squalane-based skincare to your face, the general advice is to use a gentle cleanser to clean out your pores. Also, exfoliate once or twice a week to remove dead skin cells.</p>

<h3>What are the side effects of squalane?</h3>

<p>With most skin care products, there&rsquo;s always a risk of irritation or an allergic reaction. Therefore if you&rsquo;re using squalane for the first time, don&rsquo;t apply it over a large area of your body. Instead, test the oil on a patch of your skin such as your inner arm to check for a reaction. Signs of an allergic reaction to look out for include itching, redness and swelling.</p>

<p><img height="923" src="https://erbology.co/wp-content/uploads/2018/03/Amaranth-patties-1.jpg" width="1385" /></p>

<h3>So, does squalene have health benefits?</h3>

<p>As our bodies produce less and less squalene, our skin starts to age and become dry. As a natural moisturiser, squalene may support hydration in our skin. It can also increase production of collagen, which is the protein most known for skin health and hair growth. In addition, squalene-rich foods and squalane may protect from inflammation caused by UV rays. (<a href="https://pubmed.ncbi.nlm.nih.gov/22952984/">10</a>) Finally, there is also evidence to suggest the positive effects squalene may have on our immune system and cardiovascular health.</p>

<p>Speaking of squalane in skincare, it&rsquo;s essential to highlight that the last thing cosmetics should be doing is harming our environment and the creatures we share the planet with. The Food and Agricultural Organization (FAO) reports that over a quarter of the world&rsquo;s shark species are over-exploited for commercial reasons and a shocking one hundred million sharks are killed by commercial fisheries every year. Sharks play an integral role in the equilibrium of our marine ecosystems, and their absence in the ocean would be devastating.</p>

<p>The only way to guarantee that the squalane in cosmetic products is shark-free is to look for the certified vegan label. This label guarantees that the cosmetic is free of any animal ingredient. You can also use reputable brands with transparent sourcing that guarantee its squalane is 100% plant-based.</p>

<p>Fortunately, there are many plant-based alternatives to shark squalene. To recap, you can find it in olives, rice bran, wheat germ, and most notably amaranth seeds.</p>

<h3>Related readings</h3>

<ul>
	<li><strong><a href="https://erbology.co/what-is-amaranth/">What is amaranth?</a></strong></li>
	<li><strong><a href="https://erbology.co/amaranth-faqs/">Amaranth FAQs</a></strong></li>
</ul>

What is squalene?

Squalene is a lipid, naturally produced by our skin cells, making up 13% of our ...

"Generally speaking, hydrated skin equals healthy skin. Therefore, when applied topically (to the skin), squalene has tremendous benefits."

What is Squalene and its Health Benefits? - Erbology

If you’re no stranger to beauty products you’re likely to have come across squalene in various skincare and cosmetics products. But what is squalene and does it have health benefits for your skin?

What is squalene and its health benefits?

<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&#39;t always talk about it, it&rsquo;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&rsquo;s quite a diversity of home remedies for PMS, depending on the exact PMS symptoms you have.</p>

<p>At this point, it&rsquo;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&rsquo;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 alt="prebiotics and gut health" height="1024" src="https://erbology.co/wp-content/uploads/2022/10/body_stomach-scaled-e1665499204548-838x1024.jpg" width="838" /></p>

<h3>What causes PMS symptoms?</h3>

<p>Any woman who has periods may experience PMS symptoms. However, experts believe you&rsquo;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&rsquo;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&rsquo;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 &ndash; 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&rsquo;ve explored what causes PMS symptoms, let&rsquo;s get more specific about how they manifest. As mentioned above, PMS symptoms can be both physical and psychological. Below, we&rsquo;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><strong><a href="https://erbology.co/best-natural-food-sources-iron/">10 best natural sources of iron</a></strong></li>
	<li><strong><a href="https://erbology.co/best-essential-oil-anxiety/">What is the best essential oil for anxiety?￼</a></strong></li>
</ul>

<h3>What are the four different types of PMS symptoms?</h3>

<p>It&rsquo;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&rsquo;re thought to be caused by high levels of oestrogen and low levels of <a href="https://erbology.co/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/shop/organic-hemp-protein-powder/">hemp seeds</a>. Although these foods don&rsquo;t contain progesterone themselves, they are able to stimulate the body&rsquo;s production of it. Beans, bananas, and cabbage are also all great choices. Conversely, it&rsquo;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&rsquo;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/good-fats-bad-fats/">healthy fats</a>. Our range of <a href="https://erbology.co/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&rsquo;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/soy-good-for-you/">soy products</a>, flaxseeds, and sesame seeds. It&rsquo;s also beneficial to ensure that you&rsquo;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&rsquo;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/best-natural-sources-magnesium/">magnesium</a> and potassium by eating mineral-rich foods. These include <a href="https://erbology.co/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&rsquo;s possible to ease PMDD with the same home remedies for PMS, more of which we&rsquo;ll discuss below. However, it may be wise to seek professional medical advice if your symptoms are very severe.</p>

<p><img alt="Fennel salad recipe" height="683" src="https://erbology.co/wp-content/uploads/2020/05/Fennel_salad_CRACS_6-1024x683.jpg" width="1024" /></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&rsquo;re suffering from. As such, it&rsquo;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&rsquo;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/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/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&rsquo;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/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/shop/organic-lavender-water/"><img alt="organic lavender water" height="683" src="https://erbology.co/wp-content/uploads/2022/11/5D31779x-1024x683.jpg" width="1024" /></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&rsquo;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&rsquo;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><strong><a href="https://erbology.co/ayurvedic-herbs/">5 Ayurvedic herbs you should have in your cupboard￼</a></strong></li>
	<li><strong><a href="https://erbology.co/lower-cortisol/">How to lower cortisol</a></strong></li>
</ul>

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

"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&rsquo;s talk about some of the explanations for why it might have decreased.</p>

<p>It&rsquo;s natural for your libido to fluctuate over time, and there are many physical and psychological factors that affect it. As such, it&rsquo;s important to take some time to understand the underlying reasons behind the drop in your libido. That way, you&rsquo;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 alt="raw vegan chocolate bar recipes" height="683" src="https://erbology.co/wp-content/uploads/2019/01/GRASB50_4-1024x683.jpg" width="1024" /></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&rsquo;re almost certainly already aware that what you eat has an impact on both your physical and mental health. What&#39;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&rsquo;s true that there&rsquo;s not much evidence to suggest eating one particular ingredient will raise your libido overnight. However, following a healthy diet that&rsquo;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/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/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/shop/organic-cordyceps-mushroom-powder/"><img alt="organic cordyceps mushroom" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402-1024x683.jpg" width="1024" /></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/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/shop/organic-ashwagandha-powder/">Ashwagandha</a> could also be beneficial in raising a low sex drive that&rsquo;s caused by chronic stress and anxiety. That&rsquo;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/best-herbal-viagra/">best herbal viagra</a>.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/best-herbal-viagra/">What is the best herbal viagra?</a></strong></li>
	<li><strong><a href="https://erbology.co/benefits-of-ashwagandha-for-men/">What are the benefits of ashwagandha for men?</a></strong></li>
</ul>

<p><a href="https://erbology.co/shop/organic-ashwagandha-powder/"><img alt="ashwagandha benefits" height="683" src="https://erbology.co/wp-content/uploads/2021/06/R5D30051-1024x683.jpg" width="1024" /></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&rsquo;s a good idea to ensure you get plenty of exercise. This is partly because it&rsquo;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&rsquo;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 alt="running" height="543" src="https://erbology.co/wp-content/uploads/2023/01/running-1024x543.jpg" width="1024" /></p>

<h3>How to increase sex drive by focusing on your mental health</h3>

<p>When considering how to increase your sex drive, it&rsquo;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&rsquo;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&rsquo;re comfortable and supported in bed</li>
	<li>Use <a href="https://erbology.co/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&rsquo;s worrying you before trying to sleep, so the thoughts are less likely to keep you awake</li>
</ul>

<p><img alt="sleep" height="1024" src="https://erbology.co/wp-content/uploads/2022/08/danny-g-_Utk8ZYT4tI-unsplash-683x1024.jpg" width="683" /></p>

<h3>How to increase sex drive: other factors to consider</h3>

<p>It&rsquo;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&rsquo;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&rsquo;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/hormonal-imbalance-symptoms-causes/">hormonal imbalances</a> that are causing a low sex drive.</p>

<p><img alt="ashhwagandha drink" height="683" src="https://erbology.co/wp-content/uploads/2021/06/R5D39979-1024x683.jpg" width="1024" /></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><strong><a href="https://erbology.co/low-testosterone-causes-symptoms/">What are the low testosterone causes and symptoms?￼</a></strong></li>
	<li><strong><a href="https://erbology.co/ergogenic-aids/">What are ergogenic aids?</a></strong></li>
</ul>

What can cause a decrease in sex drive?

Before examining how to increase sex drive, let&rsquo;s t ...

"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/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/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/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/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/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/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.co/wp-content/uploads/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/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/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/matcha-health-benefits/"><strong>Matcha green tea benefits</strong></a></li><li><a href="https://erbology.co/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/medicinal-mushrooms/"><strong>Medicinal mushrooms: Q&amp;amp;A￼</strong></a></li><li><a href="https://erbology.co/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/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/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/what-moringa-good/"><strong>What is moringa good for?</strong></a></li><li><a href="https://erbology.co/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/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/adaptogens/"><strong>What are adaptogens and their health benefits?</strong></a></li><li><a href="https://erbology.co/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?

<h3>A recap on medicinal mushrooms</h3>

<p>For those who are new to them, it might be useful to first give a quick overview of medicinal mushrooms. Then we can get into the finer details of how a mushroom extract differs from a whole mushroom powder.</p>

<p>In essence, <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushrooms</a> are specific species of fungi that offer potent wellness-boosting properties when consumed. These go beyond the normal vitamins, minerals and similar nutrients contained in standard mushrooms you find at the supermarket.</p>

<p>People have been using medicinal mushrooms to enhance their health for thousands of years. For example, they are a key component of Traditional Chinese Medicine. And what&rsquo;s exciting is that modern scientific research is finding evidence to back up ancient wisdom regarding their benefits.</p>

<p>Each kind of functional fungi has its own unique advantages to offer, as we&rsquo;ll discuss below. However, they do have certain factors in common. For example, all medicinal mushrooms are rich in <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These are special polysaccharides (a type of fibre) which can help to support the body&rsquo;s immune system.(1) Both mushroom extracts and whole mushroom powders contain beta-glucans, however the concentrations differ. More on that below!</p>

<p>Likewise, all medicinal mushrooms are classed as <a href="https://erbology.co/adaptogens/">adaptogens</a>. That means they help us cope with physical and mental stress more effectively and bring our bodies back into balance. Again, this is a benefit you can enjoy regardless of whether you choose a mushroom extract or whole mushroom powder.</p>

<p><img alt="mushroom risotto ingredients" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30568-1024x683.jpg" width="1024" /></p>

<h3>The benefits of different medicinal mushrooms</h3>

<p>Before picking between a mushroom extract and whole mushroom powder, you need to decide which fungi is right for you. Although there is a lot of crossover in their benefits, each has its own individual strengths. So the best choice for you will depend on the specific advantages you&rsquo;re hoping to gain.</p>

<p>We have detailed articles about all the different medicinal mushrooms we offer, but here&rsquo;s a very short recap:</p>

<ul>
	<li>Agaricus blazei &ndash; fights free radicals and supports cardiovascular health</li>
	<li>Lion&rsquo;s mane &ndash; balances mood, improves focus, and enhances cognitive health</li>
	<li>Chaga &ndash; a potent antioxidant that protects against oxidative damage and supports skin health</li>
	<li>Reishi &ndash; stimulates the body&rsquo;s natural immune defences, helps you relax, and improves sleep quality</li>
	<li>Cordyceps &ndash; supports energy and post-exercise recovery, reduces fatigue, and improves athletic performance</li>
	<li>Turkey Tail &ndash; nourishes the good bacteria in your gut and supports the digestive system</li>
	<li>Shiitake &ndash; strengthens immunity, supports energy, and enhances cardiovascular health</li>
</ul>

<p>Once you know which mushroom (or mushrooms) you&rsquo;re interested in, you can start thinking about how to take them. While it&rsquo;s possible to eat some medicinal fungi fresh, they&rsquo;re often hard to get hold of and not particularly tasty! As such, most people prefer to consume medicinal mushrooms in powder form.</p>

<p>So, the next step is to consider whether you want a mushroom extract or a whole mushroom powder. Time to go into the details of how they differ.</p>

<p><img alt="" height="683" src="https://erbology.co/wp-content/uploads/2023/02/5D30039-1024x683.jpg" width="1024" /></p>

<h3>What&rsquo;s the difference between whole mushrooms and mushroom extracts?</h3>

<p>Whole mushrooms and mushroom extracts are both made from a medicinal fungus and come in powder form. The difference is in how they&rsquo;re prepared, which affects the type and concentration of beneficial compounds they contain. Let&rsquo;s look at each variety in turn.</p>

<h3>What is whole mushroom powder?</h3>

<p>As the name suggests, we create this kind of product using the entirety of the mushroom. That means the whole fruiting body and the mycelium (thin fungal strands that function like the roots of a plant). To make it, you first dry the mushrooms after harvesting them and then grind them into a fine powder.</p>

<p>Consuming medicinal mushrooms in this way means that you ingest them as a whole food. As well as beta-glucans and similar beneficial compounds, whole mushroom powders contain fibre and other nutrients like vitamins and minerals. Consequently, they have a broader nutritional profile than a mushroom extract does.</p>

<p>Incidentally, there is a misconception that mushroom products made solely from the fruiting bodies are of higher quality. However, this is not the case. What&rsquo;s more important is the quality of the substrates the fungi grow on, and the method used to harvest them.</p>

<p>In addition, each type of medicinal mushroom is unique. For example, in reishi mushrooms, the beta-glucans are mainly found in the fruiting body&rsquo;s cell walls. Conversely, in cordyceps sinensis, they&rsquo;re mostly concentrated in the mycelium. Therefore, the crucial piece of information to look at is the amount of key nutrients in a particular mushroom product.</p>

<h3>What is mushroom extract?</h3>

<p>Making a mushroom extract requires some extra steps. It involves taking the ground mushroom and then separating out certain beneficial compounds to create a more concentrated product. In our case, we use a dual extraction process to ensure we get the widest range of these compounds. This means we steep the mushroom in both water and alcohol to obtain its valuable beta-glucans and secondary metabolites.</p>

<p>Afterwards, the water extract contains water-soluble compounds like polysaccharides, while the alcohol extract contains alcohol-soluble compounds like terpenoids. We then combine the two to create an extra-potent powder. However, other nutrients &ndash; such as vitamins and minerals &ndash; are reduced or lost during the extraction process.</p>

<p><img alt="immunity mushroom blend" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34575-1024x683.jpg" width="1024" /></p>

<h3>Which is better, mushroom extract or whole mushroom powder?</h3>

<p>Having outlined the difference between mushroom extract and whole mushroom powder, the next logical question is which is better. In truth, the answer is neither. Each has its own advantages and disadvantages, and both offer benefits to our health. So, a more appropriate question to ask is which is better for you and your needs and preferences.</p>

<p>Starting with whole mushroom powders, these have a broader spectrum of nutrients compared to a mushroom extract powder. This includes prebiotic fibre that encourages the growth of good bacteria in your gut.</p>

<p>They also contain higher levels of B vitamins, vitamin C, and minerals such as calcium, magnesium, and potassium. That&rsquo;s because these may be reduced during the extraction process. All of which makes whole mushroom powder a more balanced source of nutrients than a mushroom extract.</p>

<p>Conversely, a mushroom extract is more concentrated in beta-glucans and secondary metabolites than a whole mushroom powder. This is because the extraction process specifically separates these from the mushroom.</p>

<p>As such, if you take a mushroom extract, you get a higher dose of these valuable bioactive compounds per serving. For example, a cordyceps mushroom extract will contain more cordycepin than a <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps whole mushroom powder</a> does. Therefore, you might prefer a mushroom extract if you&rsquo;re interested in obtaining the maximum amount of beta-glucans and secondary metabolites.</p>

<p>Having said that, quality plays a role here. When comparing different brands, you may find certain whole mushroom powders contain more beta-glucans and secondary metabolites than some dual extracts. That&rsquo;s because the mushroom material they use is of a much higher quality.</p>

<p>Incidentally, some people think the beta-glucans in mushrooms are only bioavailable in dual mushroom extracts. However, recent research indicates that this is not the case. Our digestive system can extract nutrients from both whole mushroom powder and mushroom extract. Moreover, you can improve the digestibility of whole mushroom products by steeping them in hot water. This weakens the cell walls and makes the nutrients in the fungi more accessible for absorption.</p>

<h3>Related reading</h3>

<ul>
	<li><strong>The Erbology guide to medicinal mushrooms</strong></li>
	<li><strong><a href="https://erbology.co/cordyceps-sinensis-vs-militaris/">Cordyceps sinensis vs militaris: which one should you go for?</a></strong></li>
</ul>

<h3>Choosing high quality medicinal mushrooms</h3>

<p>Regardless of whether you choose a mushroom extract or whole mushroom powder, it&rsquo;s vital to pick a top quality product. That&rsquo;s because the quality of both the mushroom source and the preparation methods can affect the potency and bioavailability of the beneficial compounds.</p>

<p>That&rsquo;s why we work with expert mycologists to produce our medicinal mushroom products. They combine over 20 years&rsquo; experience with the latest scientific findings to cultivate fungi with the highest nutritional value.</p>

<p>We grow our mushrooms in Europe, under meticulously controlled conditions, on a specially designed natural and organic substrate. The only exception to this is our <a href="https://erbology.co/shop/wild-chaga-mushroom-powder/">wild chaga</a>, which our growers carefully harvest in the forests of Finland. We then dry the mushrooms at 60&deg;C to prevent any microbial contamination.</p>

<p>To confirm that our medicinal mushrooms are rich in beta-glucans and other key compounds, we have them checked by an independent and accredited quality tester. As a result, we can say with confidence that our whole mushrooms are higher in beta-glucans and secondary metabolites than many others on the market. Likewise, our mushroom extracts are among the most concentrated available.</p>

<p>It&rsquo;s worth noting that the extraction ratio on a mushroom extract is not an indication of its quality. All it tells you is how much mushroom material was used in relation to the amount of liquid or solvent. It doesn&#39;t reveal the quality of the fungi or the substrate the growers cultivated it on. Instead, you need to look out for the amount of beta-glucans and secondary metabolites a product contains.</p>

<p>Similarly, it&rsquo;s wise to choose organic mushroom extracts and whole mushroom powders. That way, you know that no pesticides or other chemicals were used in their cultivation.</p>

<p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img alt="organic cordyceps mushroom" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402-1024x683.jpg" width="1024" /></a></p>

<h3>How to take medicinal mushrooms</h3>

<p>Having chosen your mushroom extract or whole mushroom powder, it&rsquo;s time to consider how to incorporate it into your diet. Happily, there are several convenient options open to you.</p>

<p>The traditional method is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>. You can do this by simply stirring the powder into hot water and letting it steep for a few minutes. However, some medicinal mushrooms have quite a bitter taste. As such, you may want to add some natural flavourings such as lemon or ginger to your mug.</p>

<p>Other popular options are to stir your mushroom extract or whole mushroom powder into coffee or make <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. It might sound unusual, but both coffee and cocoa complement the astringency of medicinal fungi beautifully.</p>

<p>As a side note, a mushroom extract will dissolve better in drinks than a whole mushroom powder does. This is because it only contains a tiny amount of fibre. However, you&rsquo;re able to get around this by putting your whole mushroom powder into a teabag before adding it to hot water.</p>

<p>Of course, you&rsquo;re by no means restricted to only using medicinal fungi in drinks &ndash; you can also cook with them. Their bitter, earthy flavour tends to work best in savoury dishes. Soups, stews, and risottos are particularly good choices, because hot liquid helps to draw out the nutrients from the powder. We encourage you to experiment and see which recipes you most enjoy your mushroom extract or whole mushroom in!</p>

<p><img alt="Mushroom hot chocolate" height="683" src="https://erbology.co/wp-content/uploads/2021/01/R5D34604-1024x683.jpg" width="1024" /></p>

<h3>Using medicinal mushrooms safely</h3>

<p>Because medicinal mushrooms are quite potent, it&rsquo;s important to understand how to take them safely. This applies whether you&rsquo;re using a mushroom extract or a whole mushroom powder.</p>

<p>Experts generally consider medicinal mushrooms safe for human consumption, however there are some people who should avoid using them. That includes women who are pregnant or breastfeeding, and children. This is because there is currently insufficient research into the potential risks for these groups.</p>

<p>Likewise, those who are on medication or have existing health conditions should speak to a doctor before taking medicinal mushrooms. This will help to make sure you don&rsquo;t experience any unwanted side effects or interactions.</p>

<p>It&rsquo;s also important to follow the usage guidelines on the mushroom extract or whole mushroom powder you buy. These will tell you how much to have per day, which can vary depending on potency. For example, we recommend taking a smaller dose of a mushroom extract compared to a whole mushroom powder. This is because mushroom extracts are more concentrated.</p>

<p>In line with this, it&rsquo;s possible to take more than one type of medicinal mushroom at once. However, you should reduce the amount you consume of each, so you don&rsquo;t exceed the recommended daily dose.</p>

<p>No matter which type of medicinal mushroom you take, it&rsquo;s a good idea to give your body a break periodically. As a rough guide, we suggest a break of 1-8 weeks after 6-8 weeks of use. This allows your system to rest and rebalance, prevents overstimulation, and helps you avoid developing a tolerance.</p>

<p>And finally, if you have an allergy to mushrooms, it&rsquo;s probably best to steer clear of medicinal ones!</p>

<p><a href="https://erbology.co/shop/organic-reishi-mushroom-powder/"><img alt="organic reishi mushroom powder" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30673-1024x683.jpg" width="1024" /></a></p>

<h3>Should I choose a mushroom extract or a whole mushroom powder?</h3>

<p>At the end of the day, this is a question that only you can answer. Both a mushroom extract and a whole mushroom powder can be beneficial for your wellbeing &ndash; just in slightly different ways. They each have their advantages, and the best option for you will depend on your needs and preferences.</p>

<p>To sum up, a mushroom extract is more concentrated, while a whole mushroom powder has a broader spectrum of nutrients. If you&rsquo;re looking for a high dose of beta-glucans and specific secondary metabolites, you might prefer a mushroom extract. If you&rsquo;d rather a more balanced and varied source of nutrients, whole mushroom powders may be the way to go. Alternatively, you could mix and match by taking a mushroom extract and a whole mushroom powder on different days.</p>

<p>If you&rsquo;re new to medicinal mushrooms and looking to support your overall wellbeing, we recommend starting with whole mushroom powders. That&rsquo;s because they are already potent and a fantastic way to incorporate these fabulous fungi into your diet. You can then transition to a mushroom extract if necessary. However, if, for instance, you&rsquo;re a professional athlete looking to boost stamina and performance, then a cordyceps extract might be the best choice.</p>

<p>There&rsquo;s no right or wrong option here, and whichever you choose, you&rsquo;ll be giving your wellbeing a fantastic boost!</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/medicinal-mushrooms/">Medicinal mushrooms: Q&amp;amp;A￼</a></strong></li>
	<li><strong><a href="https://erbology.co/benefits-of-reishi-mushroom/">Benefits of reishi mushroom</a></strong></li>
</ul>

A recap on medicinal mushrooms

For those who are new to them, it might be useful to first give a ...

"Mushroom extracts have a greater concentration of beta-glucans and secondary metabolites, while whole mushroom powders have a broader spectrum of nutrients."

Mushroom Extract vs Whole Mushroom - Erbology Editorial

Are you interested in trying medicinal mushrooms, but unsure about whether to choose a mushroom extract or whole mushroom powder? This article is here to help. It discusses the key differences between the two types of product, as well as the pros and cons of each. Hopefully this will enable you to decide which is the most appropriate for your needs. So, let’s explore the world of these fabulous fungi!

Whole mushrooms vs mushroom extracts

<h3>What are medicinal mushrooms?</h3><p>Let’s begin with the basics. <a href="https://erbology.co/medicinal-mushrooms-guide/">Medicinal mushrooms</a> are specific species of fungi that people believe offer potent health benefits to those who consume them. You might also hear users refer to them as functional mushrooms or adaptogenic mushrooms. Practitioners of traditional medicine systems such as Ayurveda and Traditional Chinese Medicine (TCM) have been using medicinal mushrooms for centuries. And today, modern scientific research is backing up the claims that these fungi possess valuable therapeutic properties.</p><h3>What are the benefits of medicinal mushrooms?</h3><p>Each kind of medicinal mushroom provides us with its own unique advantages, which we’ll look at below. However, there are also certain benefits that every functional fungus has in common.</p><p>For example, all varieties of medicinal mushrooms are rich in <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These are special polysaccharides – a type of soluble fibre – found in the cell walls of fungi (and other plants). Research suggests beta-glucans can offer us a wealth of benefits, including supporting our immune system, gut health, and cardiovascular health.(1)</p><p>Similarly, the reason medicinal mushrooms are also called adaptogenic mushrooms is because they act as <a href="https://erbology.co/adaptogens/">adaptogens</a>. These reduce the negative impacts of stress on the body, helping us cope with physical and mental stressors more effectively.(2)</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/turkey-tail_editorial-1024x683.jpg" alt="turkey tail mushroom"></p><h3>Which type of medicinal mushroom should I take?</h3><p>In addition to the above-mentioned communal benefits, all medicinal mushrooms have their own individual strengths. As such, it’s these you should consider when deciding which variety is the most appropriate for you to take.</p><p>We recommend checking out our editorial section for an in-depth look at what each type of fungi can help with. However, here’s a very quick overview:</p><ul><li>Agaricus blazei – supports cardiovascular health and protects against oxidative damage</li><li>Cordyceps – improves athletic performance, boosts energy, reduces fatigue, and supports post-exercise recovery</li><li>Lion’s mane – increases focus, balances mood, and enhances cognitive health</li><li>Reishi – stimulates your natural immune defences, helps you relax, and improves the quality of your sleep</li><li>Shiitake – boosts energy, strengthens immunity, and supports cardiovascular health</li><li>Turkey tail – bolsters the digestive system and nourishes the good bacteria in your gut</li><li>Chaga – a potent antioxidant that fights free radicals and supports skin health</li></ul><p>You can also use a medicinal mushroom chart to work out which type of functional fungi best suits your needs. For instance, if you’re an athlete looking to improve your VO2 max, cordyceps is a great choice. Alternatively, lion’s mane might be better if you want to use medicinal mushrooms for anxiety.</p><h3>How do you take medicinal mushrooms?</h3><p>To enjoy these medicinal mushroom benefits, first you need to know how to use them! It’s often tricky to source fresh medicinal mushrooms, and even when you can, they tend to be tough and bitter. That’s why most people prefer to take medicinal mushrooms in powder form. We’ll talk more about the different varieties of products that are on the market below.</p><p>Whichever you opt for, they’re easy to incorporate into your diet. The traditional option is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>, or you can stir half a teaspoon of powder into your morning coffee. Alternatively, whip up an indulgent and wellness-boosting <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. You’re even able to add medicinal mushrooms to dishes such as soups, stews, and risottos. These are effective methods because steeping medicinal mushrooms in hot water enhances their digestibility, making their nutrients more accessible.</p><p><img src="https://erbology.co/wp-content/uploads/2021/08/5D30475-1024x683.jpg" alt="Chaga tea"></p><h3>How are mushroom powders made?</h3><p>The method used to prepare mushroom powders differs slightly according to the type of both fungi and product. However, they tend to follow the same general process.</p><p>First, the medicinal mushrooms are harvested when they reach the desired level of maturity. The optimal harvesting time varies depending on the growth cycle of the fungus. Next, the team will carefully clean the mushrooms to get rid of any dirt, debris, or other impurities. Following that, you dry the fungi to remove all the moisture. This helps to preserve the mushrooms and prevent any spoilage.</p><p>Once the medicinal mushrooms are completely dry, it’s time to grind them into a fine powder. This breaks the fungi down into small particles, which makes the nutrients more available for digestion when consumed.</p><p>For whole mushroom powder, all that’s left is to package it into airtight containers, so it retains its freshness and quality. To create a mushroom extract, mycologists use hot water and/or solvents to draw out certain nutrients. This results in a more concentrated product, as we’ll discuss below.</p><p><a href="https://erbology.co/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>Are medicinal mushroom products made solely from the fruiting body better?</h3><p>Medicinal mushrooms are generally made up of a fruiting body and mycelium. The fruiting body is the part that we normally see growing above ground (for example, the cap). Meanwhile, the mycelium consists of thin fungal strands that function like the roots of a plant.</p><p>Some people think that mushroom preparations created from only the fruiting body are of higher quality than those that also use the mycelium. However, this is simply not the case. Both parts of the fungus have their own potential health benefits, which researchers are currently exploring.</p><p>Likewise, each species of medicinal mushroom is different. For instance, in reishi mushrooms, the beta-glucans are mainly located in the cell walls of the fruiting body. In lion’s mane, you find them in both the fruiting body and the mycelium. In cordyceps sinensis that's harvested in controlled conditions, however, they are concentrated in the mycelium.</p><p>Ultimately, the parts of medicinal mushrooms that are used in a product do not necessarily reveal how good it is. The quality of the mushrooms, substrates, and cultivation methods have a greater influence on the amount of bioactive compounds it contains.</p><h3>What is the difference between mushroom extracts and whole mushroom powders?</h3><p>The main difference between these two types of medicinal mushroom product is how they are prepared. As we mentioned above, mushroom extracts go through an additional process to separate out specific compounds.</p><p>This means that whole mushroom powders have a broader nutritional profile than mushroom extracts. In addition to compounds such as beta-glucans, they contain prebiotic fibre plus key vitamins and minerals. As such, they’re a more balanced source of nutrients.</p><p>Mushroom extracts, on the other hand, have a higher concentration of beta-glucans and secondary metabolites. For example, a cordyceps mushroom extract will contain more cordycepin than a <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps whole mushroom powder</a>. So while certain nutrients are lost during the extraction process, like vitamins and minerals, others become more highly concentrated.</p><p>Having said that, quality also plays a part here. When comparing different products, you may find that certain whole mushroom powders contain more beta-glucans and secondary metabolites than some dual extracts. That’s because the mushroom material they use is of a much higher quality.</p><h3>What is the difference between single extracts and dual extracts?</h3><p>There are two principal ways in which you can draw out compounds from medicinal mushrooms: hot water and alcohol. As the name implies, single extracts use only one method of extraction, whereas dual extracts use both.</p><p>Each type of single extraction process draws out different compounds. Specifically, a water extract will contain water-soluble compounds like polysaccharides, while an alcohol extract will contain alcohol-soluble compounds like terpenoids.</p><p>A dual extraction process steeps powdered medicinal mushrooms in first one medium then the other. You then combine the two extracts, resulting in a wider range of concentrated compounds than a single extract.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/medicinal-mushrooms-guide/"><strong>The Erbology guide to medicinal mushrooms</strong></a></li><li><a href="https://erbology.co/beta-glucans/"><strong>What are beta-glucans?</strong></a></li></ul>

<h3>Are dual extracts better than single extracts and whole mushroom powders?</h3><p>If you’re thinking about taking medicinal mushrooms, it’s natural to want to know which type of product is the best. However, it’s not really the case that one processing method is ‘better’ than the others. They all have their advantages and disadvantages, so it’s more appropriate to ask which matches your personal needs.</p><p>For example, if you want a high dose of beta-glucans and specific secondary metabolites, a dual extract might be preferable. Alternatively, if you’d rather have a more balanced and varied source of nutrients, whole mushroom powders may be more suitable. If you’re new to medicinal mushrooms, we recommend starting with one of our whole mushroom powders. Thanks to the high quality cultivation methods we use, they are generally stronger than most extracts on the market in terms of the amount of beta-glucans and secondary metabolites they contain.</p><p>Research is still ongoing into the efficacy and benefits of dual extracts compared to single extracts and whole mushroom preparations. As such, we can’t say that one is better than the others. Instead, focus on choosing a product made from top quality medicinal mushrooms cultivated on a high grade substate. We’ll talk more about how to tell if a medicinal mushroom preparation is of good quality below.</p><p>Incidentally, it’s worth noting that the extraction ratio on dual and single extracts is not a sign of quality. It only tells you how much mushroom material the producer used in relation to the amount of water or alcohol. Instead, look for the amount of beta-glucans and secondary metabolites the end product contains. This is a better indication as to the quality of medicinal mushrooms and their substrate.</p><h3>Are beta-glucans more bioavailable in dual extracts?</h3><p>Bioavailability refers to how easy it is for the body to absorb and utilise certain compounds. All kinds of factors influence the bioavailability of the beta-glucans in medicinal mushrooms. These include the species of fungi, individual variations in digestion and metabolism, and the cooking or processing methods you use.</p><p>Beta-glucans are normally located in the wall of the fungal cells, which are primarily composed of a complex carbohydrate called chitin. Although chitin is only partially digestible for humans, this doesn’t interfere with our ability to digest and absorb beta-glucans.</p><p>It’s true that the dual extraction method can enhance the release and solubility of beta-glucans, making it easier for your body to absorb them. However, so does grinding medicinal mushrooms into powder, cooking them, and steeping them in hot water. This is because all these methods help to break down the cell walls and release the beta-glucans inside. These can then be fermented by gut bacteria in the large intestine, producing beneficial metabolites and supporting our wellbeing.</p><p>Ultimately, our digestive systems can obtain beta-glucans and secondary metabolites from single extract, dual extract, and whole mushroom products. The most important factor is the quality of the product, and the amount of key nutrients it contains.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/5D30716-1024x683.jpg" alt="hungarian mushroom soup ingredients"></p><h3>Does chitin have any health benefits?</h3><p>Studies indicate that including chitin-rich foods – like medicinal mushrooms – in our diet may have indirect benefits for our gut health. Although we can only partially break down chitin, it serves as a food source for good bacteria in the gut. This helps to promote their growth and activity, which enhances the wellbeing of our gut microbiome.</p><p>Research shows that having a diverse and balanced gut microbiota can benefit our health in all sorts of ways. This includes boosting your immune system, supporting the digestive system, and enhancing the health of your heart and brain.</p><p>It’s important to note that the extent to which we can break down chitin varies from person to person. Likewise, further study is required to fully understand the relationship between chitin and our gut microbiota.</p><h3>Is it true that mycelium on grain (MOG) has a lower nutritional value?</h3><p>This question relates to how to grow medicinal mushrooms. It is generally the case that mycelium on grain products have lower nutritional value than those made with mature mushrooms. There are a few reasons for this.</p><p>First, mycelium grown on grain does not undergo the same development and maturation process. Specifically, it does not grow a fruiting body. As such, it has a different nutrient composition to mature medicinal mushrooms and might not contain the same proteins, polysaccharides, and secondary metabolites they do.</p><p>In addition, when you cultivate mycelium on grain, it primarily uses the available nutrients in the substrate for its growth. This can deplete the substrate, resulting in a lower nutritional content in the end product.</p><p>Moreover, it is tricky to separate the mycelium from the grain when making the final product. That means the powder often contains a higher proportion of the substrate compared to the actual mycelium. This dilutes the concentration of bioactive compounds and other nutrients.</p><p>None of this means that mycelium on grain products have no nutritional value at all. They can still contain valuable polysaccharides and some secondary metabolites, especially if the processing methods are of high quality. However, the amount will probably be lower than in products made with mature mushrooms.</p><h3>How can I tell if a medicinal mushroom product is high quality?</h3><p>Unfortunately, it’s not always easy to judge the quality of medicinal mushrooms. This is particularly true when companies use meaningless marketing terms like ‘purest mushroom extract’ or 'dual extract from fruiting bodies'. However, there are a few key points to bear in mind when choosing your product.</p><p>Firstly, look for a company which is growing medicinal mushrooms on high quality, natural and organic substrates. Similarly, try to pick a product that is free from any fillers, additives, or other unnecessary ingredients.</p><p>Ideally, you want medicinal mushrooms that were cultivated using a process that ensures they contain the maximum level of bioactive compounds. That includes beta-glucans, triterpenoids, and other secondary metabolites. And the best way to find them is to choose a company that tests and discloses the levels of these compounds in their products.</p><p>We have all our medicinal mushrooms tested by an independent and accredited quality checker. As such, we can say with confidence that they are rich in beta-glucans and other key nutrients. For example, our whole <a href="https://erbology.co/shop/organic-lions-mane-mushroom-powder/">lion’s mane powder</a> contains over 32% beta-glucans and 1.5mg of erinacine A, while our whole cordyceps powder contains 48% beta-glucans and 5.5mg of cordycepin per 1g.</p><h3>Why do you recommend taking medicinal mushrooms in cycles?</h3><p>There is currently no clear consensus on whether it’s necessary to have periodic breaks when consuming medicinal mushrooms. However, as you’ll have seen on our product pages, we do recommend taking them in cycles. For instance, you might want to take a 1–8-week break after 6–8 weeks of using medicinal mushrooms.</p><p>The main reason for this is medicinal mushrooms are immunomodulatory, meaning they can affect the functioning of the immune system. Specifically, evidence indicates that they are able to stimulate certain immune cells. Taking a break helps you to avoid developing a tolerance to them or over-stimulating your immune system.</p><p><a href="https://erbology.co/shop/organic-immunity-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/03/5D30791-1024x683.jpg" alt="organic functional mushrooms"></a></p><h3>Can I take more than one type of medicinal mushroom at the same time?</h3><p>Yes, it’s absolutely fine to use more than one variety of functional fungi at once. However, you should reduce the amount you take of each, to ensure you don’t exceed the daily recommended dose overall. For example, instead of taking half a teaspoon of <a href="https://erbology.co/shop/organic-turkey-tail-mushroom-powder/">turkey tail powder</a> twice a day, you could take half a teaspoon of turkey tail and half a teaspoon of reishi once a day.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/adaptogens/"><strong>What are adaptogens and their health benefits?</strong></a></li><li><a href="https://erbology.co/health-benefits-lions-mane-mushroom/"><strong>Health benefits of lion’s mane mushroom</strong></a></li></ul>

What are medicinal mushrooms?Let’s begin with the basics. Medicinal mushrooms are specific species o ...

"Grinding medicinal mushrooms and steeping them in hot water enhances their digestibility, making their nutrients more accessible."

Medicinal Mushrooms Facts vs Myths - Erbology Editorial

The world of medicinal mushrooms can be a confusing one to navigate, so this article is here to guide you! We’ve provided answers to some of the most common questions we get asked about these fabulous fungi. That includes how they could benefit you, the differences between various types of mushroom products, and how to take them.

Medicinal mushrooms: Q&A

<h3>A recap on medicinal mushrooms</h3>

<p>For those who are new to them, it might be useful to first give a quick overview of medicinal mushrooms. Then we can get into the finer details of how a mushroom extract differs from a whole mushroom powder.</p>

<p>In essence, <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushrooms</a> are specific species of fungi that offer potent wellness-boosting properties when consumed. These go beyond the normal vitamins, minerals and similar nutrients contained in standard mushrooms you find at the supermarket.</p>

<p>People have been using medicinal mushrooms to enhance their health for thousands of years. For example, they are a key component of Traditional Chinese Medicine. And what&rsquo;s exciting is that modern scientific research is finding evidence to back up ancient wisdom regarding their benefits.</p>

<p>Each kind of functional fungi has its own unique advantages to offer, as we&rsquo;ll discuss below. However, they do have certain factors in common. For example, all medicinal mushrooms are rich in <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These are special polysaccharides (a type of fibre) which can help to support the body&rsquo;s immune system.(1) Both mushroom extracts and whole mushroom powders contain beta-glucans, however the concentrations differ. More on that below!</p>

<p>Likewise, all medicinal mushrooms are classed as <a href="https://erbology.co/adaptogens/">adaptogens</a>. That means they help us cope with physical and mental stress more effectively and bring our bodies back into balance. Again, this is a benefit you can enjoy regardless of whether you choose a mushroom extract or whole mushroom powder.</p>

<p><img alt="mushroom risotto ingredients" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30568-1024x683.jpg" width="1024" /></p>

<h3>The benefits of different medicinal mushrooms</h3>

<p>Before picking between a mushroom extract and whole mushroom powder, you need to decide which fungi is right for you. Although there is a lot of crossover in their benefits, each has its own individual strengths. So the best choice for you will depend on the specific advantages you&rsquo;re hoping to gain.</p>

<p>We have detailed articles about all the different medicinal mushrooms we offer, but here&rsquo;s a very short recap:</p>

<ul>
	<li>Agaricus Blazei &ndash; fights free radicals and supports cardiovascular health</li>
	<li>Lion&rsquo;s Mane &ndash; balances mood, improves focus, and enhances cognitive health</li>
	<li>Wild Chaga &ndash; a potent antioxidant that protects against oxidative damage</li>
	<li>Reishi &ndash; stimulates the body&rsquo;s natural immune defences, helps you relax, and improves sleep quality</li>
	<li>Cordyceps &ndash; supports energy and post-exercise recovery, reduces fatigue, and improves athletic performance</li>
	<li>Turkey Tail &ndash; nourishes the good bacteria in your gut and supports the digestive system</li>
	<li>Shiitake &ndash; strengthens immunity, supports energy, and enhances cardiovascular health</li>
</ul>

<p>Once you know which mushroom (or mushrooms) you&rsquo;re interested in, you can start thinking about how to take them. While it&rsquo;s possible to eat some medicinal fungi fresh, they&rsquo;re often hard to get hold of and not particularly tasty! As such, most people prefer to consume medicinal mushrooms in powder form.</p>

<p>So, the next step is to consider whether you want a mushroom extract or a whole mushroom powder. Time to go into the details of how they differ.</p>

<p><img alt="" height="683" src="https://erbology.co/wp-content/uploads/2023/02/5D30039-1024x683.jpg" width="1024" /></p>

<h3>What&rsquo;s the difference between whole mushrooms and mushroom extracts?</h3>

<p>Whole mushrooms and mushroom extracts are both made from a medicinal fungus and come in powder form. The difference is in how they&rsquo;re prepared, which affects the type and concentration of beneficial compounds they contain. Let&rsquo;s look at each variety in turn.</p>

<h3>What is whole mushroom powder?</h3>

<p>As the name suggests, we create this kind of product using the entirety of the mushroom. That means the whole fruiting body and the mycelium (thin fungal strands that function like the roots of a plant). To make it, you first dry the mushrooms after harvesting them and then grind them into a fine powder.</p>

<p>Consuming medicinal mushrooms in this way means that you ingest them as a whole food. As well as beta-glucans and similar beneficial compounds, whole mushroom powders contain fibre and other nutrients like vitamins and minerals. Consequently, they have a broader nutritional profile than a mushroom extract does.</p>

<p>Incidentally, there is a misconception that mushroom products made solely from the fruiting bodies are of higher quality. However, this is not the case. What&rsquo;s more important is the quality of the substrates the fungi grow on, and the method used to harvest them.</p>

<p>In addition, each type of medicinal mushroom is unique. For example, in reishi mushrooms, the beta-glucans are mainly found in the fruiting body&rsquo;s cell walls. Conversely, in cordyceps sinensis, they&rsquo;re mostly concentrated in the mycelium. Therefore, the crucial piece of information to look at is the amount of key nutrients in a particular mushroom product.</p>

<h3>What is mushroom extract?</h3>

<p>Making a mushroom extract requires some extra steps. It involves taking the ground mushroom and then separating out certain beneficial compounds to create a more concentrated product. In our case, we use a dual extraction process to ensure we get the widest range of these compounds. This means we steep the mushroom in both water and alcohol to obtain its valuable beta-glucans and secondary metabolites.</p>

<p>Afterwards, the water extract contains water-soluble compounds like polysaccharides, while the alcohol extract contains alcohol-soluble compounds like terpenoids. We then combine the two to create an extra-potent powder. However, other nutrients &ndash; such as vitamins and minerals &ndash; are lost during the extraction process.</p>

<p><img alt="immunity mushroom blend" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34575-1024x683.jpg" width="1024" /></p>

<h3>Which is better, mushroom extract or whole mushroom powder?</h3>

<p>Having outlined the difference between mushroom extract and whole mushroom powder, the next logical question is which is better. In truth, the answer is neither. Each has its own advantages and disadvantages, and both offer benefits to our health. So, a more appropriate question to ask is which is better for you and your needs and preferences.</p>

<p>Starting with whole mushroom powders, these have a broader spectrum of nutrients compared to a mushroom extract powder. This includes prebiotic fibre that encourages the growth of good bacteria in your gut.</p>

<p>They also contain higher levels of B vitamins, vitamin C, and minerals such as calcium, magnesium, and potassium. That&rsquo;s because these may be lost during the extraction process. All of which makes whole mushroom powder a more balanced source of nutrients than a mushroom extract.</p>

<p>Conversely, a mushroom extract is more concentrated in beta-glucans and secondary metabolites than a whole mushroom powder. This is because the extraction process specifically separates these from the mushroom.</p>

<p>As such, if you take a mushroom extract, you get a higher dose of these valuable bioactive compounds per serving. For example, a cordyceps mushroom extract will contain more cordycepin than a <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps whole mushroom powder</a> does. Therefore, you might prefer a mushroom extract if you&rsquo;re interested in obtaining the maximum amount of beta-glucans and secondary metabolites.</p>

<p>Incidentally, some people think the beta-glucans in mushrooms are only bioavailable in dual mushroom extracts. However, recent research indicates that this is not the case. Our digestive system can extract nutrients from both whole mushroom powder and mushroom extract. Moreover, you can improve the digestibility of whole mushroom products by steeping them in hot water. This weakens the cell walls and makes the nutrients in the fungi more accessible for absorption.</p>

<h3>Choosing high quality medicinal mushrooms</h3>

<p>Regardless of whether you choose a mushroom extract or whole mushroom powder, it&rsquo;s vital to pick a top quality product. That&rsquo;s because the quality of both the mushroom source and the preparation methods can affect the potency and bioavailability of the beneficial compounds.</p>

<p>That&rsquo;s why we work with expert mycologists to produce our medicinal mushroom products. They combine over 20 years&rsquo; experience with the latest scientific findings to cultivate fungi with the highest nutritional value.</p>

<p>We grow our mushrooms in Europe, under meticulously controlled conditions, on a specially designed natural and organic substrate. The only exception to this is our <a href="https://erbology.co/shop/wild-chaga-mushroom-powder/">wild chaga</a>, which our growers carefully harvest in the forests of Finland. We then dry the mushrooms at 60&deg;C to prevent any microbial contamination.</p>

<p>To confirm that our medicinal mushrooms are rich in beta-glucans and other key compounds, we have them checked by an independent and accredited quality tester. As a result, we can say with confidence that our whole mushrooms are higher in beta-glucans and secondary metabolites than many others on the market. Likewise, our mushroom extracts are among the most concentrated available.</p>

<p>It&rsquo;s worth noting that the extraction ratio on a mushroom extract is not an indication of its quality. All it tells you is how much mushroom material was used in relation to the amount of liquid or solvent. It doesn&#39;t reveal the quality of the fungi or the substrate the growers cultivated it on. Instead, you need to look out for the amount of beta-glucans and secondary metabolites a product contains.</p>

<p>Similarly, it&rsquo;s wise to choose organic mushroom extracts and whole mushroom powders. That way, you know that no pesticides or other chemicals were used in their cultivation.</p>

<p><img alt="organic cordyceps mushroom" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402-1024x683.jpg" width="1024" /></p>

<h3>How to take medicinal mushrooms</h3>

<p>Having chosen your mushroom extract or whole mushroom powder, it&rsquo;s time to consider how to incorporate it into your diet. Happily, there are several convenient options open to you.</p>

<p>The traditional method is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>. You can do this by simply stirring the powder into hot water and letting it steep for a few minutes. However, some medicinal mushrooms have quite a bitter taste. As such, you may want to add some natural flavourings such as lemon or ginger to your mug.</p>

<p>Other popular options are to stir your mushroom extract or whole mushroom powder into coffee or make <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. It might sound unusual, but both coffee and cocoa complement the astringency of medicinal fungi beautifully.</p>

<p>As a side note, a mushroom extract will dissolve better in drinks than a whole mushroom powder does. This is because it only contains a tiny amount of fibre. However, you&rsquo;re able to get around this by putting your whole mushroom powder into a teabag before adding it to hot water.</p>

<p>Of course, you&rsquo;re by no means restricted to only using medicinal fungi in drinks &ndash; you can also cook with them. Their bitter, earthy flavour tends to work best in savoury dishes. Soups, stews, and risottos are particularly good choices, because hot liquid helps to draw out the nutrients from the powder. We encourage you to experiment and see which recipes you most enjoy your mushroom extract or whole mushroom in!</p>

<p><img alt="Mushroom hot chocolate" height="683" src="https://erbology.co/wp-content/uploads/2021/01/R5D34604-1024x683.jpg" width="1024" /></p>

<h3>Using medicinal mushrooms safely</h3>

<p>Because medicinal mushrooms are quite potent, it&rsquo;s important to understand how to take them safely. This applies whether you&rsquo;re using a mushroom extract or a whole mushroom powder.</p>

<p>Experts generally consider medicinal mushrooms safe for human consumption, however there are some people who should avoid using them. That includes women who are pregnant or breastfeeding, and children. This is because there is currently insufficient research into the potential risks for these groups.</p>

<p>Likewise, those who are on medication or have existing health conditions should speak to a doctor before taking medicinal mushrooms. This will help to make sure you don&rsquo;t experience any unwanted side effects or interactions.</p>

<p>It&rsquo;s also important to follow the usage guidelines on the mushroom extract or whole mushroom powder you buy. These will tell you how much to have per day, which can vary depending on potency. For example, we recommend taking a smaller dose of a mushroom extract compared to a whole mushroom powder. This is because mushroom extracts are more concentrated.</p>

<p>In line with this, it&rsquo;s possible to take more than one type of medicinal mushroom at once. However, you should reduce the amount you consume of each, so you don&rsquo;t exceed the recommended daily dose.</p>

<p>No matter which type of medicinal mushroom you take, it&rsquo;s a good idea to give your body a break periodically. As a rough guide, we suggest a break of 1-8 weeks after 6-8 weeks of use. This allows your system to rest and rebalance, prevents overstimulation, and helps you avoid developing a tolerance.</p>

<p>And finally, if you have an allergy to mushrooms, it&rsquo;s probably best to steer clear of medicinal ones!</p>

<p><img alt="organic reishi mushroom powder" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30673-1024x683.jpg" width="1024" /></p>

<h3>Should I choose a mushroom extract or a whole mushroom powder?</h3>

<p>At the end of the day, this is a question that only you can answer. Both a mushroom extract and a whole mushroom powder can be beneficial for your wellbeing &ndash; just in slightly different ways. They each have their advantages, and the best option for you will depend on your needs and preferences.</p>

<p>To sum up, a mushroom extract is more concentrated, while a whole mushroom powder has a broader spectrum of nutrients. If you&rsquo;re looking for a high dose of beta-glucans and specific secondary metabolites, you might prefer a mushroom extract. If you&rsquo;d rather a more balanced and varied source of nutrients, whole mushroom powders may be the way to go. Alternatively, you could mix and match by taking a mushroom extract and a whole mushroom powder on different days.</p>

<p>If you&rsquo;re new to medicinal mushrooms and looking for some guidance, we recommend starting with whole mushroom powders. That&rsquo;s because they are already potent and a fantastic way to incorporate these fabulous fungi into your diet. You can then transition to a mushroom extract if necessary.</p>

<p>There&rsquo;s no right or wrong option here, and whichever you choose, you&rsquo;ll be giving your wellbeing a fantastic boost!</p>

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