<h2>About our Relax &amp; Focus Bundle</h2>

<p>Adaptogens are well-known herbs which help us to deal with both physical and emotional stress.</p>

<p>If you&rsquo;re looking for some natural, holistic support for emotional stress in particular, our Relax &amp; Focus Bundle is for you. Our Organic Lion&rsquo;s Mane Powder may support your cognitive health, improve your focus and balance your mood.</p>

<p>Meanwhile, our Organic Ashwagandha Powder has restorative properties and may help you achieve a restful night&rsquo;s sleep.</p>

<ul>
	<li><strong>Contains: </strong>Organic Lion&#39;s Mane Powder and Organic Ashwagandha Powder</li>
	<li><strong>Great for:</strong> Helping you relax, focus, destress and improve your sleep</li>
	<li><strong>Nutrient profile: </strong>Lion&#39;s mane mushroom is rich in beta-glucans, which may support natural immunity and brain health, while the active compounds in Ashwagandha, called withanolides, may help to fight stress and boost energy</li>
	<li><strong>Flavour: </strong>Lion&#39;s mane has a mild mushroom flavour while ashwagandha has an earthy, neutral taste</li>
	<li><strong>Why Erbology?</strong> Our adaptogens are 100% organic and sustainably sourced from independent farms in Europe and India</li>
	<li><strong>Top tip:</strong> Stir lion&#39;s mane into your morning coffee to help you focus and destress, and add ashwagandha into a milky drink before bed to aid your sleep</li>
</ul>

Destress

Sleep

Focus

Balance

We recommend mixing half a teaspoon of our Organic Lion’s Mane Powder into a hot drink during the day, such as your morning coffee or afternoon hot chocolate. Then, when evening draws in, mix up a comforting moon milk with our Organic Ashwagandha Powder to help you drift off into a peaceful night’s sleep.

How to blend

<ol>
	<li>Our ashwagandha is grown sustainably by small farmers in India and harvested between December and January each year.</li>
	<li>The root is sun-dried on the farm.</li>
	<li>Once dried, the ashwagandha is powdered and packed into environmentally-friendly amber glass jars.</li>
	<li>We ship it to you, to enjoy at home.</li>
</ol>

Sustainably sourced

Relax & Focus Bundle

Adaptogenic Mushrooms + Herbs

WHY WE LOVE OUR RELAX & FOCUS BUNDLE

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

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

Unique, sweet and sour flavour

Gut health

Rich in iron and B vitamins

Low GI

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

Organic Tkemali Beetroot Snacks

Vitamin B1 + Phosphorus + Magnesium

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

<ul>
	<li>Great for: Brain health and cognitive function</li>
	<li>Nutrient profile: Rich in omega-3 fatty acids and free-radical-fighting ellagic acid</li>
	<li>Flavour: Delicious, toasty and nutty</li>
	<li>Why Erbology? Sustainably sourced from Eastern Europe, our 100% organic raw walnuts are shelled to order to make sure they&#39;re as fresh as possible and cold-pressed in small batches to extract the oil</li>
	<li>Top tip: Drizzle over pasta dishes and soups for a nutty twist and omega-3 boost</li>
</ul>

Toasty walnut flavour

Cognitive health

Anti-inflammatory

Anti-ageing

<p>Know exactly what you’re consuming and where it comes from. Unlike capsules that contain fillers, binding agents and casings often derived from animal origin, our walnut 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 walnut oil over omega-3 supplements?

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

Organic Walnut Oil

Brain nourishing

WALNUT OIL BENEFITS

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

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

Matcha Energy Drink Recipe - Erbology

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

Matcha energy drink

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

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

Pumpkin spice latte recipe - Erbology

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

Pumpkin spice latte recipe

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

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

Curried Pumpkin Soup Recipe - Erbology

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

Curried pumpkin soup

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

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

White bean and Veggie Sandwich Recipe - Erbology

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

White bean and veggie sandwich

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

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

Avocado and Tofu Sandwich Recipe - Erbology

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

Avocado and tofu sandwich recipe

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

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

Cold Green Bean Salad Recipe - Erbology

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

Green bean salad

<h3>A cobbled-together dessert?</h3><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 favorite 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 savory 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. Colorful, 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.health/storage/images/2023/07/5D31515-1024x683.jpg" alt="blueberry cobbler ingredients"></p><h3>The remarkable benefits of blueberries</h3><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 color.</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.health/storage/images/2023/07/5D31522-1024x683.jpg" alt="blueberry cobbler"></p><h3>Warm and wholesome: our recipe for blueberry cobbler</h3><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><h3>Super spice: the health benefits of cinnamon</h3><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><h3>Let lavender soothe your soul</h3><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><h3>Beyond relaxation: other uses for lavender</h3><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 moisturizing 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/us/shop/organic-lavender-water/"><img src="https://erbology.health/storage/images/2023/07/5D31542-1024x683.jpg" alt="organic lavender hydrosol"></a></p><h3>Say hello to our organic lavender water</h3><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 minimize 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 flavor 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><h3>Serving tips for this lavender blueberry cobbler recipe</h3><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 customize 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

Who doesn’t love a warm, rustic dessert that’s both delicious and good for you? That’s exactly what you’ll get with this scrumptious and wholesome blueberry cobbler recipe. To dial up the benefits of its fruity filling, we’ve added a splash of lavender water to the mix. Its delicate floral fragrance is ideal for helping you relax and unwind at the end of the day. Blissful!

Blueberry cobbler recipe

<h3>A modern (ish!) way to enjoy tea</h3><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 flavor 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.health/storage/images/2023/07/5D31437-1024x683.jpg" alt="lemon iced green tea ingredients"></p><h3>The health benefits of green tea</h3><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/us/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><h3>Let’s hear it for lemons</h3><p>The green tea lemon flavor 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/us/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.health/storage/images/2023/07/5D31458-1024x683.jpg" alt="lemon iced green tea"></p><h3>Unbeatable refreshment: our iced green tea recipe with lemon</h3><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 flavorful 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/us/hojicha-latte/">hojicha</a>. Each will bring a slightly different taste profile to the drink, so see which is your favorite!</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 flavor.</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 flavor that really sets your lemon iced tea apart. Finally, pour the green tea on top and enjoy!</p><h3>The marvels of mint</h3><p>We like every ingredient we use in our recipes to do more than just add flavor. 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 flavoring 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/us/shop/organic-rosemary-water/"><img src="https://erbology.health/storage/images/2023/07/5D31465-1024x683.jpg" alt="rosemary hydrosol"></a></p><h3>Rosemary water: adding a herbal twist to lemon iced tea</h3><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/us/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/us/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/us/shop/organic-rosemary-water/"><img src="https://erbology.health/storage/images/2023/07/5D31501-1024x683.jpg" alt="rosemary benefits"></a></p><h3>Introducing our organic rosemary water</h3><p>We craft our <a href="https://erbology.co/us/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 favorite smoothie, cocktail, or mocktail. The herb’s flavor 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 flavor 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><h3>Serving suggestions for our lemon iced tea</h3><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 customize 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 flavor. 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

Get refreshed and revitalized with our wellness-boosting lemon iced tea. We’ve put a herbal twist on the classic recipe by adding a dash of rosemary water. As well as bringing a delicious piney undertone to the drink, it can help you feel more positive and focused. Just what you need on a sunny afternoon!

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/us/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 fiber 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.health/storage/images/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 favorite 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 yogurt. Using a plant-based yogurt 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 flavor with salt, pepper, or other herbs and spices if you want before serving.</p><p>Once you’re happy with the flavor, 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 flavor 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/us/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.health/storage/images/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/us/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/us/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/us/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/us/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/us/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.health/storage/images/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/us/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/us/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 customize 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 flavor 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/us/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

A rich, creamy texture. Wholesome ingredients. A luscious green color. And of course, phenomenal flavor. There’s a lot to love about this cream of broccoli soup. We’ve also added a dash of reishi mushroom powder to take the dish’s health benefits to the next level. Perfection might be impossible, but this recipe is pretty close to it!

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 immortalized 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 customization, 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 fiber 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 fiber in oats – acts as a <a href="https://erbology.co/us/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 favorite 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.health/storage/images/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 flavor.</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 favorite 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 flavor, 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 color to the bowl!</p><p>First, just like oats, cherries are bursting with <a href="https://erbology.co/us/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.health/storage/images/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/us/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/us/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/us/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/us/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/us/shop/organic-immunity-mushroom-powder/"><img src="https://erbology.health/storage/images/2023/07/5D31350-1024x683.jpg" alt=""></a></p><h3>Introducing our immunity mushroom blend</h3><p>Our <a href="https://erbology.co/us/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 flavor 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 savory 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 savory 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

This delicious and nourishing cherry porridge recipe is what healthy mornings are made of! As always, we’ve put a unique twist on a classic by adding our special immunity mushroom blend. This combination of eight medicinal mushrooms is a fabulous way to enhance the dish and naturally boost your immune system. What more could you want from your breakfast?

Porridge with cherries

<p>Set the tone for the rest of the day with a breakfast that is as energising as it is delicious.</p>

Plant-based Breakfast Recipes, Vegan Recipes - Erbology

Breakfast

<h3>The rise and rise of healthy snacks</h3><p>Long gone are the days when a snack meant nothing more than a bag of crisps or a chocolate bar! Today, consumers are far more interested in reaching for something that’s both delicious and nutritious when they’re feeling peckish. The value of the healthy snacks market worldwide is growing year on year. In fact, it’s estimated to reach an amazing 152.5 billion US dollars by 2030.(1) There are many potential explanations for this growth. These range from changing lifestyles to greater concern around harmful medical conditions like obesity and diabetes. Whatever the reasons are, it's a trend that’s unlikely to change anytime soon. There are plenty of causes to celebrate this increased interest in <a href="https://erbology.co/us/clean-eating/">clean eating</a>, natural foods and healthy snacks. Firstly, it means there are more on-the-go options available for those who are vegan, health-conscious or have food intolerances. Secondly, it’s led to a wealth of wholesome and tasty new recipe ideas to try at home. Perfect for those of us who enjoy getting creative in the kitchen! From savoury vegetable muffins to nutrient-rich versions of classic recipes like millionaire shortbread, nowadays we’re spoiled for choice when it comes to healthy treats. However, one type of nourishing snack that’s received a lot of attention recently are versatile and bite-size bliss balls. There are all sorts of different yummy bliss balls recipes you can try. So, here at Erbology, we thought it was high time we added our own to the mix! As you’ve probably guessed, our recipe has an extra special ingredient that makes these bliss balls even more nutritious: aronia.</p><h3>What are bliss balls?</h3><p>If you’ve never heard of bliss balls before, at this point in the article you might be a bit confused. In essence, they're exactly what they sound like – little spheres of happiness! To be more specific though, bliss balls are small yet nutrient-dense snacks that you can easily whip up at home. It’s impossible to say who first invented them or when, but they’ve certainly become a popular option in recent years. And with good reason. Sometimes referred to as energy bliss balls or energy balls, they don’t require any baking or a long prep time. The best part is that you can flavour them pretty much any way you like. That makes it super simple to personalise your bliss balls recipe to suit your tastes. Perfectly round and bite-sized, bliss balls are a convenient snack to take to the office, gym, or on days out. The majority of bliss balls recipes feature some mix of dried fruit, nuts and seeds. This means they’re bursting with plant-based protein, healthy fats, complex carbohydrates, fibre, and plenty of key vitamins and minerals. Therefore, despite their miniature size, bliss balls are a highly satisfying snack. If you make them our way, bliss balls are also free from any nasty preservatives or other additives. This ensures that they’re a guilt-free means to indulge your cravings for a little something sweet! <img src="https://erbology.health/storage/images/2022/06/5D30003-1024x683.jpg"></p><h3>Our aronia bliss balls recipe</h3><p>So, what is our way of making bliss balls? Let’s dive into the recipe! We recommend creating the base from a blend of raw pecan nuts, dried cranberries, dried goji berries and chia seeds. This will form the bulk of the bliss balls, and give them a smooth, rich texture. The cranberries also add an invigorating tart taste, with a beautiful hint of natural sweetness. One of the fantastic things about this bliss balls recipe is how much freedom you have. Don’t be afraid to mix it up by swapping some pecans for other nuts like almonds, walnuts, or hazelnuts. Each combination will bring a slightly different flavour and texture to the finished bite. Whichever nuts you choose, there are a wealth of good reasons to include goji berries alongside them in your bliss balls. These tiny red fruits really pack a punch in terms of nutrients. Also known as wolfberries, research indicates that they may help to protect against age-related eye diseases.(2) This is thanks to the high level of antioxidants they contain. Goji berries are also rich in vitamins A and C, which can both assist in supporting the immune system.(3) Interestingly, studies suggest that consuming goji berries may have psychological benefits too. These include increased energy, better mental acuity, improved mood, and higher quality of sleep.(4) So there really is no reason not to embrace them in your diet! Finally, although they may be small, <a href="https://erbology.co/us/chia-health-benefits/">chia seeds</a> certainly earn their place in our bliss balls. These nutritional powerhouses are rich in all sorts of minerals, including phosphorus, magnesium and calcium. They’re also high in fibre, which helps to keep your digestive system in top condition. In addition, chia seeds are a great source of plant-based protein. <img src="https://erbology.health/storage/images/2022/06/5D30086-1024x683.jpg"></p><h3>Boosting your bliss balls</h3><p>To this wellness-enhancing base, we recommend adding the zest from one lemon. This gives your bliss balls a bright and refreshing note of citrus. Lime and yuzu both make fabulous alternatives if you want to try something different. Versatility truly is the name of the game when it comes to creating bliss balls! The vanilla powder brings a soft sweetness and comforting scent to this bliss balls recipe that we just love. Be sure to choose a pure variety that’s made solely from vanilla beans, as some also have added sugar. The flavour from vanilla powder tends to be more intense than vanilla extract, so you only need half a teaspoon. After blending the ingredients into a mix of fine crumbs, adding the oat milk helps to bind them all together. Along with the liquid sweetener, it ensures your bliss balls won’t fall apart when you shape them. We’ve given you the option of raw honey or agave nectar in the recipe, but maple syrup is also a good choice. Of course, as the name implies, it’s the aronia powder that steals the show in this bliss balls recipe. Not only is it responsible for their vivid red colour, aronia will give your bliss balls a vibrant fruity flavour. Even better, it takes their nutritional value soaring to yet greater heights.</p><h3>All about aronia</h3><p>Aronia is a type of shrub that grows natively in North America, but is now cultivated around the world. This is largely thanks to the increasing popularity of its berries. Aronia berries are small, round, and deep blue-black in colour (similar to blueberries). You’ll sometimes hear them referred to by the slightly intimidating nickname ‘chokeberries’ due to their distinctive mouth-drying taste. However, it’s their wellness-boosting powers that are most worth taking note of. Research indicates that <a href="https://erbology.co/us/aronia-health-benefits/">aronia berries offer a wide range of health benefits</a>. To begin with, they’re rich in compounds called anthocyanins. These are a type of pigment that gives the berries their gorgeous deep purple colour. In addition, anthocyanins are powerful antioxidants. Antioxidants fight free radicals, protecting our cells from the damage they cause and helping to prevent chronic diseases.(5) There’s also evidence to suggest that aronia berries are good for heart health. Consuming them may help to lower blood pressure and relax the tissue of the arteries, improving blood flow.(6) Some studies have even found that aronia might have cancer-fighting properties.(7) Aronia berries are also a fantastic source of vitamin C. This has a crucial role to play in our immune system, helping the body to fight infection and wounds to heal more quickly.(8) They’re additionally high in iron, which the body requires to make haemoglobin. This is a protein in red blood cells that enables them to transport oxygen from the lungs all throughout the body.(9) People have been harnessing the power of aronia in traditional medicine for generations. For example, some Native Americans used it as a remedy for colds.(10) Yet despite this, the berries are unfortunately still a rare sight in our supermarkets. As such, getting it in powder form can be a handy alternative – especially when making bliss balls.</p><h3>Introducing our fabulous aronia berry powder</h3><p>Here at Erbology, we make our <a href="https://erbology.co/us/shop/organic-aronia-powder/">Organic Aronia Berry Powder</a> purely from dried crushed aronia berries. This gives you the maximum health benefits with no unwanted additives. We source the berries directly from small, sustainable farms in Eastern Europe. They’re hand-picked during the annual autumn harvest season, then frozen to ensure they stay fresh without the need for preservatives. Our team then pulverises the berries into a fine, bright pink powder in small batches. It takes approximately 6kg of berries to make 1kg of aronia powder, which gives you an idea of just how concentrated it is! Once ready, we pack our powder in environmentally friendly amber glass jars to ship out to you at home. You can then recycle or reuse them once they’re empty. As you might expect from its stunning colour, aronia powder has a tangy berry flavour with a burst of sweetness. In addition to bliss balls and other snack bars, you’re able to use it in all kinds of recipes. For example, stir it into a smoothie or breakfast bowl to start your day with a vibrant fruity kick. Alternatively, add a spoon to a cookie or cake mix to give your baking an extra dose of nutrients. You can also sprinkle some on top of whatever you create for a bold pink finish! Don’t feel restricted to just using aronia powder in sweet recipes though. It can also add a fantastic fruity twist to savoury soups and stews. The only real limit is your imagination! <a href="https://erbology.co/us/shop/organic-aronia-powder/"><img src="https://erbology.health/storage/images/2022/06/5D30056-1024x683.jpg"></a></p><h3>How to enjoy our aronia bliss balls</h3><p>Our bliss balls recipe is wonderfully versatile, which means you can tuck into them whenever you like. Their fresh fruity flavour makes them a great option for a quick breakfast, especially if you slightly reduce the amount of sweetener you use. Alternatively, keep them sweet and enjoy them as a treat later in the day. Bliss balls additionally make a fantastic pick for a healthy dessert without feeling like a compromise. For something special, try making a few batches in different flavours and serve them as an assortment. Thanks to the fact that they’re bite-size solid spheres, bliss balls are a convenient option for snacking on the go. Bring them to the office for a yummy mid-afternoon pick-me-up, or when you’re out and about on a busy day. Because they’re high in carbs, having a bliss ball or two before working out is great for a quick energy boost. Personally, we love taking a container-full of bliss balls with us when going on a long hike. Their small size means they don’t take up too much room. However, their nutritional profile ensures that they keep you satisfied and fuelled as you explore. You can also easily make enough for everyone you’re hiking with. Having said that, if you’re eating your bliss balls outside, you might want to skip the additional dusting of aronia on top. This will help you to avoid getting powdery fingers! Delicious, nutritious, photogenic… these aronia bliss balls really do tick all the boxes when it comes to healthy snacking. Once you’ve tried them, you’ll always want to have a supply on hand!</p>

The rise and rise of healthy snacksLong gone are the days when a snack meant nothing more than a bag ...

Aronia Bliss Balls Recipe - Erbology

Are you looking for a sweet snack that’s both delicious and wholesome? Your search is over! These aronia bliss balls are jam-packed with nutrients to keep you energized throughout the day. Plus, they have a wonderfully zesty berry flavor that’s sure to leave you feeling satisfied!

Aronia bliss balls recipe

<h3>From Ancient Rome to modern homes</h3><p>Jam has been around, in one form or another, for centuries. Although now a common sight at breakfast time, it originated as a practical – and tasty – method of using sugar to preserve fruit for longer. It’s unclear exactly when people began making jams. However, there are mentions of fruit preserves made with honey in the <i>Apicius de re Coquinaria</i>, an ancient cookery book dating back to Imperial Rome.(1) During the Middle Ages, jam was something of a luxury due to the high cost of sugar. This meant people often enjoyed it on its own, rather than spreading it on bread or using it in other recipes.(2) Around the 19th century, the combination of industrial development and lower sugar prices meant that jam became more widely available and more affordable. Here in the UK, the Women’s Institute famously made enormous quantities of jam during the first and second world wars to boost the country’s food supplies. Nowadays, jam is a popular spread for everything from toast to scones. As well as following this recipe for blueberry jam, you can make preserves with almost any fruit you like. That includes classics such as strawberry and raspberry, in addition to quirkier choices such as pineapple and peach. Making jam is therefore a great option for using up wild fruit when you pick more than you can eat!</p><h3>Brilliant blueberries</h3><p>Thanks to their wellness-boosting status, sweet taste, and versatility, blueberries have become increasingly popular in recent years. From baking them in muffins to topping off a breakfast bowl with them, there are endless ways to enjoy these delectable fruits. One simple yet delicious option is to use them in our blueberry jam recipe! Most of the blueberries we tuck into are native to North America. In Canada, First Nations peoples used to make blueberry puddings, as well as blueberry syrups to relieve coughs.(3) Meanwhile, Native Americans called them ‘star berries’ because the blossom end forms a distinct five-pointed shape. Today, farmers grow and harvest both wild (lowbush) and cultivated (highbush) blueberries all around the world. <a href="https://erbology.co/us/shop/organic-chia-seed-powder/"><img src="https://erbology.health/storage/images/2022/05/5D39721-1024x683.jpg"></a></p><h3>A real feel-good food</h3><p>One of the reasons for the blossoming popularity of blueberries is the fact that they’re now lauded as a particularly nutrient-rich food. Although in some cases this sort of talk is exaggerated, it appears that blueberries genuinely live up to the hype. It’s thought these small, round berries have the highest antioxidant levels out of the most commonly consumed fruits and vegetables.(4) Antioxidants help to protect the body from free radicals, which can cause cell damage and trigger certain diseases such as cancer and heart disease. Blueberries are rich in a flavonoid called anthocyanin, which is what gives them their gorgeous dark blue-purple colour. Scientists also believe that it’s responsible for many of the fruit’s health benefits. For example, studies suggest anthocyanin may protect your heart and reduce the risk of heart attacks, while also lowering blood pressure.(5)(6) It might additionally help to improve insulin sensitivity, aiding with the management of blood sugar levels.(7) It's not just your body either – another significant benefit of consuming blueberries is that it can boost your brain function. For instance, research indicates that the superfood may help to improve memory and slow down cognitive decline as we age.(8) In addition to anthocyanin, blueberries contain a range of key vitamins and minerals that contribute to our health. These include iron, calcium, magnesium, zinc and vitamin K. Each of these is important for building and maintaining the strength and structure of your bones. Blueberries are also rich in vitamin C, which is crucial for skin health and a strong immune system.(9) As you can see, tucking into a delicious blueberry jam recipe is good for both your health and your tastebuds!</p><h3>Introducing our blueberry jam recipe</h3><p>Blueberry jam has long been a favourite thanks to its gorgeous purple colour and scrumptious taste. Some people worry that creating your own fruit preserves is tricky, however this is a super easy blueberry jam recipe to make. To begin with, you will, of course, need some blueberries! Either fresh or frozen is fine, which means you can make this blueberry jam recipe at any time of year. Don’t worry about missing out on nutrients when using frozen berries. Most are frozen at their peak and retain their health benefits. If opting for fresh berries, try to choose ones which are firm, round, dry and a vibrant blue colour. Avoid those that are shrivelled or soft.&nbsp;&nbsp; &nbsp;You’ll notice that our blueberry jam recipe calls for both lemon zest and lemon juice to balance the flavour. This ensures that in addition to a hit of tangy citrus, you get a bit of added texture and depth. The juice also helps to provide structure to the jam thanks to its acidity. Feel free to experiment with yuzu, orange or lime as a refreshing alternative! <img src="https://erbology.health/storage/images/2022/05/R5D39651-1024x683.jpg"> The best blueberry jam recipe includes a little something for sweetness, and here you have the choice between using honey or agave nectar. Maple syrup is also an option, although you might find it a bit heavy. Agave nectar is a great pick for vegans, plus has a delicate flavour that goes perfectly in jams. Lastly, what truly makes this blueberry jam recipe special is the addition of our organic chia seed powder. This is a fantastic way to thicken the mixture and add a mildly nutty flavour, plus give your jam a serious nutrient boost. More on that later!</p><h3>Can you have a blueberry jam recipe without pectin?</h3><p>In many a blueberry jam recipe pectin is listed as a key ingredient. It essentially acts as a gelling agent, sort of like a plant-based alternative to gelatine. Because blueberries are not naturally high in pectin, you might assume that you need to use some when making them into jam. However, that’s where the chia seed powder comes in. Chia seeds are an extremely effective way to thicken up a mixture, whether it’s a jam, pudding, or anything in between. That’s because they’re highly absorbent and can quickly form a gel. This is also part of the reason why ours is such a quick and easy blueberry jam recipe to make. In addition, pectin tends to work best when used with actual sugar rather than a more natural sweetener such as agave nectar. Substituting it for chia seeds or chia seed powder results in a healthier recipe overall, because you don’t have to rely on processed sugar. Speaking of health, despite their small size, chia seeds are rich in an impressive amount of nutrients – as you’ll see below. Just another reason why this is such a superb choice if you’re after a recipe for blueberry jam without pectin!</p><h3>Chia seeds: tiny but mighty</h3><p>Chia seeds are extremely small – approximately 2mm by 1mm – oval, and usually black or grey in colour. They come from the <i>salvia hispanica</i> plant, which is native to Central and South America. Although the seeds have only become popular in this part of the world relatively recently, they have a very long history. People have been cultivating chia as a food source for hundreds of years. It’s believed the seeds were a staple part of the Mayan diet, and even offered to Aztec gods during religious ceremonies.(10) Now, chia seeds have built up a reputation as tiny nutritional powerhouses offering all sorts of positives. So, do they deserve all the hype? The answer is a short and sweet ‘yes’. The list of<a href="https://erbology.co/us/chia-health-benefits/"> chia seed health benefits</a> is both long and impressive. Firstly, they’re a fantastic source of plant-based protein, which is important for the muscles and nervous system. The seeds are also high in fibre, helping to keep your digestive system healthy and assisting with weight loss. Moreover, they’re high in antioxidants, which fight against harmful free radicals that can damage our cells. Chia seeds are additionally rich in key minerals such as calcium, magnesium and phosphorous, which are vital for keeping bones strong. Some research also suggests they can help to improve insulin sensitivity and blood sugar management, which could be especially useful for those with diabetes.(11) Furthermore, chia seeds are a great plant-based source of omega-3 fatty acids. These have a positive impact on your cardiovascular health, for example by helping to lower blood pressure and decrease inflammation.(12) As a bonus, omega-3s can nourish your hair and scalp to leave you with luscious locks! All of these benefits mean a blueberry chia jam recipe is even more nutritious than one with just blueberries!</p><h3>&nbsp;About our chia seed powder</h3><p>So, why add powder to your blueberry jam recipe rather than simply using the chia seeds themselves? Well, here at Erbology, we want you to get the maximum health benefit from your ingredients. That’s why we created our<a href="https://erbology.co/us/shop/organic-chia-seed-powder/"> Organic Chia Seed Powder</a>. We source our chia seeds from small farmers in Latin America, who harvest them after five months of sustainable growing. They then ship them over to us in Europe. Rather than simply make the powder from ground chia seeds, we cold-press the seeds first. This extracts the oil and, when the seeds are then ground, results in a more concentrated powder that’s extra-rich in vitamins and minerals. To ensure that our chia seed powder is as environmentally friendly as possible, we ship it out to you in amber glass jars. Store yours in a cool, dry place, then reuse or recycle them once you’ve enjoyed the powder. As well as being more nutritious, using chia seed powder has another advantage when thinking about how to make blueberry chia jam recipe. It’s in terms of texture. Some people find that chia seeds can be a little bit irritating to eat, as they may easily become stuck in your teeth. With a powder, you don’t have to worry about that! Plus, it won’t impact the texture of your jam in any way other than serving its purpose of thickening it up. Perfect! Of course, you’re by no means restricted to only using chia seed powder in a blueberry jam recipe. From stirring it into a sauce, soup or smoothie to adding it to your favourite bread mix, there are a wealth of delicious<a href="https://erbology.co/us/recipe-ingredients/chia-recipes/"> chia recipes</a> out there to try. <a href="https://erbology.co/us/shop/organic-chia-seed-powder/"><img src="https://erbology.health/storage/images/2022/05/5D39701-1024x683.jpg"></a></p><h3>How to enjoy our blueberry jam recipe</h3><p>You can savour this vibrant and scrumptious blueberry jam recipe in all sorts of ways. Besides the classic option of spreading it on homemade toast, we recommend you try it on top of crackers and sprinkled with sliced almonds. This is great for added crunch. In addition, it goes beautifully atop a breakfast bowl or stirred into yoghurt for a nutritious start to the day. If you have more of a sweet tooth, this blueberry jam recipe makes an excellent addition to desserts too. For instance, you could spread it between the layers of a Victoria sponge cake, use it to make a jam tart, or slather it on top of pancakes. Depending on how you’re tucking into your jam, you might want to make it slightly thicker or thinner. To do so, simply adjust the amount of water you add to the blueberry jam recipe until you find the perfect consistency. However you make it, be sure to store your jam in the fridge in an airtight container and consume it within five days. Jam is a timeless condiment for good reason. Versatile, nutritious and delicious, you can enjoy it in all kinds of interesting dishes. What’s the first way you’ll try our blueberry jam recipe?</p>

From Ancient Rome to modern homesJam has been around, in one form or another, for centuries. Althoug ...

Blueberry Jam Recipe - Erbology

Our wholesome and delicious blueberry jam recipe puts a health-enhancing twist on a classic favorite with a generous scoop of chia seed powder. Mildly nutty in flavor, it offers an impressive number of benefits to your wellbeing. These range from supporting your nervous system to improving muscle health.

Blueberry jam recipe

<h3>Sweet potato: the perfect breakfast food?</h3><p>These bright orange, sweetly-flavoured tubers are a familiar sight these days in our supermarkets and restaurants. Originally, they are thought to have come from Central America, although they’re grown all around the world nowadays. In fact, sweet potatoes are the world’s seventh most important food crop.(1)</p><p>Compared to their white-fleshed cousins, sweet potatoes offer a lower GI option as well as masses of healthy vitamins and minerals.</p><p>Like regular potatoes, they provide lots of carbohydrate. However, they may actually help to regulate the amount of sugar in our bloodstream. For this reason, the World Health Food Organisation has named them a food with ‘anti-diabetic activity’.(1)</p><p>On top of that, they’re packed with beta-carotene, fibre, <a href="https://erbology.co/us/what-antioxidants-do/"><strong>antioxidants</strong></a> and minerals such as iron, potassium and phosphorus.(1)</p><p>In short, they’ll provide you with lots of slow-release energy and healthy nutrients for a great morning ahead.</p><h3><img src="https://erbology.health/storage/images/2021/10/Sea-buckthorn-berry-oil_1-1024x683.jpg" alt="vegan sweet potato pancake ingredients"></h3><h3>Making sweet potato purée</h3><p>While it might seem a bit too much effort to be making sweet potato purée in the morning, bleary-eyed and reaching for the coffee pot, it’s actually very quick and easy.</p><p>The fastest way is simply to prick your sweet potato all over with a fork, set on a plate and pop in the microwave for 4-5 minutes on high.</p><p>Meanwhile, you can get on with prepping the rest of your pancake ingredients.</p><p>When the microwave pings, check your sweet potato is soft all the way through by inserting a fork or skewer. Then, simply cut it in half and scoop out the cooked flesh with a spoon.</p><p>If you prefer a very smooth texture to your pancakes, you might want to pulse it for a few moments in a blender before adding to the rest of your mix.</p><p>&nbsp; <a href="https://erbology.co/us/shop/organic-walnuts/"><img src="https://erbology.health/storage/images/2021/06/Organic-walnut-1024x683.jpg" alt="organic Transylvanian walnuts"></a></p><h3>Blending with spices</h3><p>We’ve taken inspiration for the flavourings of our pancakes from an American thanksgiving favourite: sweet potato pie.</p><p>In traditional recipes, many bakers like to include warming spices such as cinnamon and nutmeg in their pie filling.</p><p>This could be because sweet potato pie is traditionally served during the autumn and winter months, when the cool air has us craving warm flavours.</p><p>Or, it may be simply because these spices complement the sweetness of the potato. This soul-nourishing blend of comforting carbs and winter spices warms the body and the soul.</p><p>For our pancakes, we’ve gone with the classic cinnamon and a contemporary addition of cardamom. This takes inspiration from Nordic cooking, where cardamom is often included in breakfast pastries for its delicious flavour and fragrance.</p><p>&nbsp; <a href="https://erbology.co/us/shop/organic-sea-buckthorn-berry-oil/"><img src="https://erbology.health/storage/images/2021/10/Sea-buckthorn-berry-oil_2-1024x683.jpg" alt="sea buckthorn berry oil"></a></p><h3>What about topping our sweet potato pancakes?</h3><p>Really, the world is your oyster when it comes to topping these sweet potato pancakes. You could try stewed fruits, or keep things simple with a drizzle of maple syrup. However, we’ve gone for a combination of coconut yoghurt and raw walnuts.</p><p>Many producers add probiotics to their coconut yoghurt, helping you to support your gut health with the addition of healthy bacterial strains.</p><p>Meanwhile, raw <a href="https://erbology.co/us/shop/organic-walnuts/"><strong>walnuts</strong></a> are rich in heart-healthy omega-3 fatty acids. It’s especially important to include these in your diet if you are vegan or vegetarian.</p><p>They also contain protein, minerals such as magnesium, copper and zinc, and B vitamins. What’s more, they’re a good way to add a bit of protein to your breakfast.</p><h3>Erbology Organic Sea Buckthorn Oil</h3><p>The final finishing touch to our sweet potato pancakes is our <a href="https://erbology.co/us/shop/organic-sea-buckthorn-berry-oil/"><strong>Organic Sea Buckthorn Oil</strong></a>.</p><p>Our oil is super concentrated (we use around 50kg of berries to extract one litre of oil) and is made from the pulp of the fruit. It is very high in rare plant-based omega-7, containing around 34g of this special nutrient per 100g oil.</p><p>Omega-7 cares for your skin, eyes and mucous membranes. Meanwhile, the beta-carotene in the oil is converted by our bodies into vitamin A, offering further support for healthy skin and vision.</p><p>Many women like to use sea buckthorn oil during menopause, as there is evidence that it can help with symptoms of dryness.</p><p>Our oil has a lovely botanical and slightly sweet flavour, and we recommend taking between 20 and 40 drops a day. You can take the oil neat, but if you’d prefer to include it in a recipe, our sweet potato pancakes are the perfect way to enjoy your daily dose.</p><p>Simply add about 20 drops on top of your yoghurt and walnuts for a hint of botanical flavour and all of sea buckthorn oil’s healthy nutrients.</p>

Sweet potato: the perfect breakfast food?These bright orange, sweetly-flavoured tubers are a familia ...

Sweet Potato Pancakes - Vegan Breakfast Recipes - Erbology

Craving an easy and healthy breakfast? Try out our sweet potato pancakes. Packed with healthy nutrition and with a sprinkling of our Organic Sea Buckthorn Oil, they’re the key to a productive morning.

Sweet potato pancakes recipe

<h3>Star berries</h3><p>A staple of smoothies, breakfasts, puddings and jams, blueberries must be at the top of the nation’s favourite fruits.</p><p>North America produces almost 90% of the world’s blueberries, harvesting an incredible 564.4 million pounds of them in 2012!(1)</p><p>The roots of the North American love for blueberries run deep. They were very important to Native Americans, who called them ‘star berries’. Why? If you look closely at a blueberry, you will see the area where the blossom formed before falling off. It has five points, like a little star.</p><p>They also believed that the ‘great spirit’ created blueberries to provide food for their children during periods of famine.</p><p>Native Americans also used blueberries in pemmican, which is a high energy food made from dried meat and fat. Sometimes hailed as the ultimate survival food, pemmican would be used by traders spending time in the cold prairie regions of the north, where food was scarce.(2)</p><p>As delicious as it sounds, we’re quite pleased that nowadays we can enjoy blueberries in fresh or compote form!</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/08/5D30699-1024x683.jpg" alt="vegan breakfast ideas"></p><h3>The health food <i>du jour</i></h3><p>In the more health-conscious days of dieting trends and fitness fanatics, blueberries have found a new place in our hearts.</p><p>They’re well-known to be full of healthy nutrients, and many health gurus tout them as a superfood.</p><p>It’s certainly true that they have lots to offer from a health perspective. Studies have found that a regular, moderate consumption of blueberries may reduce the risk of cardiovascular disease, death and type 2 diabetes. They may also help with managing a healthy weight, and have protective effects for our brains.(3)</p><p>Pretty astonishing for a little berry!</p><h3>Anthocyanins</h3><p>A lot of the interest around blueberries as a health food centres around certain compounds they contain, called anthocyanins.</p><p>Anthocyanins are pigments and they are responsible for the lovely blue-purple colour of blueberries (and their impressive capacity to stain everything they touch).</p><p>However, anthocyanins are also antioxidants. This means they can help fight the damage caused in the body by free radicals. If left untamed, free radicals can cause cell damage and ageing, as well as being implicated in a host of diseases.</p><p>Other fruits and vegetables contain anthocyanins too. Unsurprisingly, they’re often purple, so it’s easy to spot them! These include aubergines, <a href="https://erbology.co/us/shop/organic-aronia-dried-berries/"><strong>aronia berries</strong></a>, blackcurrants and blackberries. However, cranberries and cherries also contain them.</p><p>&nbsp; <a href="https://erbology.co/us/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke-go/"><img src="https://erbology.health/storage/images/2021/08/R5D30778-1024x683.jpg" alt="prebiotic granola"></a></p><h3>The world’s easiest (and healthiest!) blueberry compote</h3><p>There are two myths surrounding compotes that need to be busted. The first is that they’re very difficult to make, and the second is that they have to contain a lot of sugar. Both wrong, lucky for us!</p><p>Our blueberry compote can be made in a flash and replaces sugar with stevia extract.</p><p>If you haven’t used it before, stevia is a sweetener made from the leaves a type of plant called <i>Stevia rebaudiana</i>.<i> </i>It’s actually a member of the chrysanthemum family (although rather different from the ones in your garden).</p><p>It grows predominantly in Brazil and Paraguay, and has attracted attention because you can use it to make a very sweet sugar substitute. It’s also ‘non-nutritive’, which means that it (virtually) doesn’t contribute any calories to your diet.</p><p>Stevia can be a good option if you’re avoiding sugar for weight management reasons. However you could also use a bit of honey or maple syrup to sweeten up your compote, if you prefer.</p><p>You’ll simply cook your berries down with the sweetener and a squeeze of fresh lime to really bring out the flavour of the berries. The whole lot can be done in under five minutes, and no refined sugar is required. Compote myths: busted!</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/08/R5D30764-1024x683.jpg" alt="homemade jam"></p><h3>Erbology Dark Chocolate Granola</h3><p>We’ve said it before, and we’ll say it again. If there’s any way we can incorporate chocolate into our breakfast (in a healthy way), we’ll do it!</p><p>Hence why we love our <a href="https://erbology.co/us/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke-go/"><strong>Organic Dark Chocolate Granola</strong></a> as the finishing touch to this easy yoghurt bowl.</p><p>Our granola isn’t made from oats and honey, like some others. Instead, we start with a base of sprouted buckwheat and <a href="https://erbology.co/us/tiger-nut-benefits/"><strong>tiger nut</strong></a>. Both of these are prebiotics, meaning they nourish the beneficial bacteria in your gut.</p><p>(Extra bonus points if you choose a ‘live’ yoghurt for your bowl. This means it contains live strains of bacteria which bolster your gut microbiome. What a gut-friendly breakfast!)</p><p>Once again, our granola doesn’t require any refined sugar as we use dried fruit such as apple and raisins to sweeten it instead. However, it does deliver on the rich, chocolaty flavour thanks to the inclusion of organic raw cacao.</p><p>Scatter a handful of it over your breakfast bowl and luxuriate in chocolaty indulgence while caring for your gut at the same time. Sounds like a very good morning indeed!</p>

Star berriesA staple of smoothies, breakfasts, puddings and jams, blueberries must be at the top of ...

Blueberry Compote Recipe with Yoghurt and Granola - Erbology

Looking for something new to shake up your breakfast routine? Try our quick and easy blueberry compote. It’s the perfect way to top your toast, desserts and breakfast bowls, and goes particularly well with our easy yoghurt and granola bowl.

Blueberry compote recipe with yoghurt and granola

<h3>The importance of a healthy breakfast</h3><p>We could talk all day about how important it is to set up your day with a healthy meal (and indeed, we have quite a few articles about breakfast!).</p><p>One of the easiest ways to fill up with energy in the morning is with a bowl of breakfast cereal. But cereals have had a bad rap recently. This is mostly down to commercial cereals which are heavily processed and often contain lots of extra salt and sugar.</p><p>And while we love eating granola for breakfast, it’s definitely true that not all granolas are created equal. We get into the topic in some detail in our article about <a href="https://erbology.co/us/granola-good-for-you/"><strong>whether granola is good for you</strong></a>, so head over there for more detailed information.</p><p>However suffice to say that lots of <a href="https://erbology.co/us/refined-sugar/"><strong>refined sugar</strong></a> and <a href="https://erbology.co/us/good-fats-bad-fats/"><strong>fat</strong></a> first thing in the morning isn’t great for any of us.</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/03/amaranth-granola-1-1024x683.jpg" alt="amaranth granola ingredients"></p><h3>Making our homemade vegan granola</h3><p>The main problem with supermarket granolas is that they add a lot of sugar and fat into the recipe to cut costs or add flavour cheaply.</p><p>At home, we have more control over what goes into our breakfast. Plus, as you’re making it for yourself, you won’t want to cut any corners or save money by using poor quality ingredients.</p><p>That’s a major argument for making your own homemade vegan granola!</p><p>Another one is: it’s really quick and easy. So much so that you’ll wonder why you ever bought a pack of granola from the shops.</p><p>It involves basically no prep and the whole thing is ready in under half an hour, providing you with enough for a week of healthy breakfasts.</p><p>So, with a huge choice of nuts, grains and fruits available, what made the cut in our granola recipe?</p><h3>Nuts, grains and fruits</h3><p>First up, we’ve gone down the traditional route and started with oats. Use the wholegrain variety. You can choose the texture you like best; porridge oats will clump together a bit better, but larger steel cut oats will have more bite. It all depends on your personal preference.</p><p>When it comes to the fruit, we’ve chosen dried cranberries. Their tart flavour adds a nice, refreshing note to the granola. However, you can swap it up and try dried cherries or apricots, for example.</p><p>We also love the texture dried coconut provides, which is a great contrast to the oats and fruit.</p><p>When it comes to nuts, we’ve gone for <a href="https://erbology.co/us/shop/organic-almonds/"><strong>almonds</strong></a>. They’re a source of protein, fibre and vitamin E, which is great for your skin. Plus, they’re naturally filling, which is ideal to keep you feeling satisfied until lunchtime.</p><p>Our unusual, but well-warranted, addition is <a href="https://erbology.co/us/shop/organic-puffed-amaranth/"><strong>puffed amaranth</strong></a>. True, you don’t usually come across it in supermarket granolas. But allow us to make the case for why you should include it.</p><p>&nbsp; <a href="https://erbology.co/us/shop/organic-puffed-amaranth/"><img src="https://erbology.health/storage/images/2021/03/amaranth-granola-6-1024x683.jpg" alt="amaranth granola"></a></p><h3>Puffed amaranth</h3><p>If you like puffed rice, you will adore the texture of puffed amaranth. Although the grains are smaller, they still have that lovely puffy, crisp texture.</p><p>It’s a welcome textural contrast, and has a mild nutty flavour which complements the other ingredients.</p><p>However, amaranth has more to offer than its taste and texture. It’s a healthy ancient grain. Modern grains like wheat and rice have been cultivated over generations, using techniques like genetic modification or hybridisation. This has somewhat weakened their nutritional value.</p><p>On the other hand, ancient grains are just the same as they were thousands of years ago, with all those precious nutrients intact.</p><p>In the case of amaranth, that means you can benefit from minerals such as magnesium and phosphorus, as well as squalene. As skincare buffs will know, squalene is involved in keeping your skin hydrated, plump and bouncy. A worthy addition to your breakfast bowl!</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/03/amaranth-granola-2-1024x683.jpg" alt="amaranth granola"></p><h3>Yes, we’ve added chocolate</h3><p>We’ll admit it: we’re chocolate addicts. It was a formative day in our lives when we discovered that dark chocolate - or particularly raw cacao - has lots of health benefits, as well as tasting delicious.</p><p>Now, raw cacao is one of our favourite ingredients. Use it to make sweets, chocolate porridge, healthy desserts or an indulgent-tasting smoothie to scratch that chocolate itch in the healthiest way possible.</p><p>So, it shouldn’t be a surprise that we’ve included it in our granola recipe.</p><p>Just a tablespoon of raw cacao lends a really rich, indulgent flavour which tastes like it should be bad for you. The fact that it’s actually good for you is an incredible bonus!</p><h3>No time to cook this week?</h3><p>Our granola recipe comes together in a flash. But if you’re really struggling for time, you could always go with one of our Erbology Tigernut Granolas.</p><p>Unlike this recipe - and most commercial varieties of granola - our granolas don’t contain oats.</p><p>&nbsp; <a href="https://erbology.co/us/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke/"><img src="https://erbology.health/storage/images/2018/03/Sunchoke-Tigernut-Granola-Aloe-Vera-Milk-1-1024x683.jpg" alt="gluten-free granola"></a> &nbsp;</p><p>Instead, we use tigernut which, despite its name, is not actually a nut. Rather, it’s a tuber. It’s packed with prebiotic fibre which keeps the bacteria living in your gut happy and healthy.</p><p>We don’t use refined sugar in any of our granolas, instead sweetening them naturally with fruit such as apples, dates and raisins.</p><p>And don’t worry, we’ve made sure to include a chocolate variety as well! If you crave something sweet at breakfast time, try our <a href="https://erbology.co/us/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke/"><strong>Jerusalem Artichoke and Raw Cacao Granola</strong></a>.</p><p>Your mum might not have let you eat chocolate for breakfast when you were a kid, but she’d certainly approve of our healthy granolas!</p>

The importance of a healthy breakfastWe could talk all day about how important it is to set up your ...

Homemade Vegan Granola - With Puffed Amaranth - Erbology

Chocolaty, nutty and free from refined sugar, our homemade vegan granola is everything you could want in a breakfast cereal.

Homemade vegan granola recipe

<p>Energy is a popular word in our day and age, and utilised in many different contexts. To name just a few, there’s one’s own physical, spiritual and emotional vitality; the chemistry between living beings; the aura of places; and industrial fuel. It’s often fascinating to look at the origins of such words, which reminds us of nuances that may have been lost over the years as society and language changes. For instance, the word energy comes from the Greek <i>en</i>, or ‘in and within’, and <i>ergon</i>, or ‘work’. Thus the literal meaning of this word could be understood as ‘work within’. You can think of energy balls, then, as fuel specially meant for the work within that we all need to do. For us, that’s an attractive way to view these dense bites. &nbsp;&nbsp;<a href="https://erbology.co/us/shop/organic-sea-buckthorn-powder/"><img src="https://erbology.health/storage/images/2020/11/gh_192-1024x682.jpg" alt="organic sea buckthorn powder"></a></p><h3>&nbsp;</h3><h3>Fresh energy</h3><p>If you tend towards sweet, cacao-based energy balls, this specific recipe brings a tarter, fresher flavour. Coating the balls in <a href="https://erbology.co/us/shop/organic-sea-buckthorn-powder/">Erbology Sea Buckthorn Powder</a> accentuates these qualities. Moreover, a tablespoon of this powder more than satisfies your daily requirement of vitamin A, but more significant may be the 300 mg of omega-7s that it also contains. Natural sources of this substance are difficult to source within a plant-based diet. It’s especially valuable for combating several variables that promote fatty build-ups in artery walls, such as high blood pressure, high blood sugar, excess fat around the waist, and high cholesterol. In other words, the ailments that come with the typical Western diet.(1)(2)(3) If that weren’t impressive enough, the balls also offer you a complete plant-based source of protein by way of the hemp seeds. Maca powder, in turn, is sometimes termed an adaptogen. This means it may be able to help our body deal with stress. Further, in strengthening stamina, maca powder may combat symptoms of depression.(4)</p><h3>The other ingredients</h3><p>Cashews and raisins are classic pick-me-ups, and lemon zest adds a lovely, well…. zest! Do be careful when you buy vanilla extract, however. Many versions are sickly sweet and carry all sort of artificial chemicals. Be sure to source a natural vanilla extract that will match your other ingredients in wholesomeness and bring unrefined sweetness rather than coat your tongue in things you can’t spell. Bonus points if you manage to hunt down an extract made from Mexican vanilla, as this vibrant country is the birthplace of vanilla, among all else it can boast of. This is a recipe to make when you have a little bit of time on your hands. Rolling the balls in the sea buckthorn powder is a pleasantly meditative task. The work within, indeed…</p><h3>Related recipes</h3><ul><li><a href="https://erbology.co/us/recipes/sea-buckthorn-and-apricot-ice-cream-recipe/">Sea buckthorn and apricot ice cream recipe</a></li><li><a href="https://erbology.co/us/recipes/asparagus-and-sea-buckthorn-berry-salad/">Asparagus and sea buckthorn berry salad recipe</a></li></ul>

Energy is a popular word in our day and age, and utilised in many different contexts. To name just a ...

Cashew Energy Balls with Sea Buckthorn, Vegan Bliss Balls - Erbology

Cashew energy balls with sea buckthorn recipe

<h3>Going like hotcakes</h3><p>There's something therapeutic about making pancakes. You have to make them one at a time and watch them carefully to perfectly time the flip; it's mindful cooking, made for weekend mornings. All the more reason to take that bit longer to enjoy them too, preferably topped with some type of warm fruit compote and then drizzled with maple syrup. We love the double hit of apple in this recipe. Apple compote is one of those flavours that instantly takes us back to childhood; sweet and comforting. Here, apple is baked into the vegan pancakes themselves as well as in the topping. On cold winter mornings, add a sprinkle of cinnamon to the topping mixture for added cosiness and warmth.</p><h3>Variations on the theme</h3><p>If apple isn't your thing, or you'd simply like to change things up a bit, fresh berries (or a simple berry compote) would be excellent accompaniments to our pancakes. Alternatively, chopped dates or dried mulberries would add a tempting chewiness. We love to take a leaf out of the Nordic book and use cardamom in sweet recipes. Here, it would work marvellously in place of the cinnamon, or even alongside it. Add indulgence with cacao nibs, or crunch with nuts and seeds. It's a recipe you can really make your own, or adapt to suit your mood.</p><h3>Brilliant batter</h3><p>Achieving the all-important fluffiness of a true pancake might seem daunting without the use of eggs. However, baking powder gives us all the lift we need, while we get additional lightness from the flavour of the fruit. Mixing fresh apple into the pancakes themselves brings lightness and novelty. It prevents the pancakes from becoming too carb-heavy, which can happen when using whole wheat flour or gluten-free flour. Lemon always brightens, while vanilla lends a note of richness. Finally, <a href="https://erbology.co/us/shop/organic-jerusalem-artichoke-powder/">Jerusalem artichoke</a> powder has a wholesome sweetness to it that goes perfectly with pancakes.</p><h3>Get to know Jerusalem artichoke</h3><p>You may know Jerusalem artichokes as sunchokes or topinambour. A root vegetable, the closest comparison in terms of consistency is the potato. However, when made into powder or flour, the sunchoke has a more distinctive flavour. Slightly sweet, it is highly complementary to baked goods, yogurt, soup or smoothies. Nutritionally, Jerusalem artichokes pack a real punch. They are a source of valuable minerals such as potassium and iron. A shortage of iron is an issue for many people transitioning to a <a href="https://erbology.co/us/plant-based-diet-benefits/">plant-based diet</a>. Sunchokes also offer a good dose of thiamin, a water-soluble B vitamin which helps in metabolism and cell development. &nbsp;&nbsp;<a href="https://erbology.co/us/shop/organic-jerusalem-artichoke-powder/"><img src="https://erbology.health/storage/images/2018/03/Sunchoke-pancakes-4.jpg" alt="healthy pancakes"></a></p><h3>&nbsp;</h3><h3>Inulin fibre</h3><p>Finally and perhaps most notably, Jerusalem artichokes contain plenty of inulin. This is a soluble prebiotic fibre that is particularly valuable because it stays in our gut. The bacteria there ferment it and use it to nourish themselves. That means a happy, healthy gut microbiome for us! We're only just beginning to understand the link between gut health and wellness, but research has already established its importance in everything from immunity to mental health. Your gut microbiome is also involved in eliminating some of the bile that is stored in our bodies. When the liver is encouraged to produce more bile, cholesterol levels go down naturally. Your gut microflora also help your body extract more nutrients from the food that you consume and process blood sugar more efficiently. So, with our vegan pancake recipe, you'll be keeping your tummy happy in more ways than one!</p>

Going like hotcakesThere's something therapeutic about making pancakes. You have to make them one at ...

Vegan Pancake Recipe - Healthy Vegan Recipes - Erbology

A fluffy and nutritious stack of vegan pancakes, topped with a delicious apple and vanilla topping. Breakfast bliss!

Vegan pancakes recipe

<h3>Most important meal of the day</h3><p>Familiarising yourself with a reliable method of turning out the perfect bowl of porridge is probably one of the best things you could do as a cook, as dull as it may sound. Certainly, once you get this foundation sorted, there are endless variations to amuse yourself with. Our current favourite is topping porridge with a good healthy muesli for extra texture, and we are also fond of turmeric and ginger porridge. But - we're getting ahead of ourselves! That is to say, let's get back to basics. To sum it up, it is a tried and true fact that&nbsp;if your blood sugar spikes in the morning, you will find yourself suffering from cravings and hunger throughout the day. Consequently, if you get your nutrient-packed bowl of porridge right, everything else flows so much more easily and pleasantly. Sounds simple? That's because it is! &nbsp;&nbsp;<a href="https://erbology.co/us/product-category/organic-walnuts-almonds-berries/"><img src="https://erbology.health/storage/images/2018/03/Sea-buckthorn-chia-porridge-1.jpg" alt="chia porridge"></a></p><h3>&nbsp;</h3><h3>A porridge plan</h3><p>With this recipe, we're sharing a template that we tend to stay with. Porridge, nut milk, seeds and / or nuts, dried fruit, fresh or frozen fruit, a sweetener with a low-to-medium glycemic index, and Erbology oils - more on these later on. After that, as mentioned, there are endless bells and whistles you can add or subtract. For example, nut butter is another lovely option. If you opt for fresh or frozen berries, you get the added pleasure of seeing their hues spread throughout your porridge.... Certainly, the more senses that are gratified by a dish, the better. In conclusion, if you have the time, try making your nut milk at home!</p><h3>The health benefits of apricot kernel oil</h3><p><a href="https://erbology.co/us/shop/organic-apricot-kernel-oil/">Erbology Organic Apricot Kernel Oil</a> is extracted using a time-tested and time-honored method. Organic apricot kernels are cold-pressed to retain their nutrients and beautiful fruity scent. Packed with unsaturated fatty acids and antioxidants, apricot kernel oil helps boost immunity and promotes healthy heart and brain activity. Moreover, this natural beauty miracle can also help prevent UV damage.</p><h3>Chia seed oil nutritional rundown</h3><p><a href="https://erbology.co/us/shop/organic-chia-seed-oil/">Erbology Organic Chia Seed Oil </a>is 100% organic cold-pressed oil made from chia seeds. In addition, it is packed with omega-3s and vitamin E. Just like omega-6s (linoleic acid), omega-3s (alpha-linolenic acid) are essential fatty acids. A fat is deemed essential when it cannot be produced by our bodies, yet is necessary for normal function. Likewise, consider that omega-3s and omega-6s can be found in the membranes of every single cell in our bodies! A typical Western diet yields approximately a 15:1 to 20:1 ratio of omega-6s to omega-3s. This is highly concerning considering that the optimal range is somewhere between 2:1 to 4:1. In conclusion, research continues to support the great importance of an appropriate ratio for health.(1) Omega-6s are polyunsaturated fatty acids that are primarily used for energy. Omega-6s are essential; however the western diet typically comprises more omega-6s than are needed. Keeping omega-6s in appropriate balance with omega-3s maximize benefits including optimal brain function, muscle growth, and hormone production.(2) Including chia seed oil in your diet is a wonderful way to introduce more omega-3s and even out the balance of the two fatty acids in your body. For instance, a 100-gram serving of chia seed oil contains 64 grams of omega-3s and 19g of omega-6s, an ideal combination. Omega-3s support a healthy heart, nervous system and vision. Further, they are also thought to lower inflammation and help with cognitive function since they are an important component in brain-cell membranes and cell-to-cell communication. In addition, vitamin E is important for proper function of the immune system and for skin and eye health.(3) In short, these are some pretty impressive things to be topping your morning bowl of mush with, eh?</p>

Most important meal of the dayFamiliarising yourself with a reliable method of turning out the perfe ...

Porridge with Chia and Apricot Oil Recipe - Erbology

Make like the Three Bears and master the perfect porridge.

Porridge with chia and apricot oil recipe

<h3>Avocado overload? Surely not</h3><p>It sometimes seems like avocado toast is now on the menu in every coffee shop. That’s no reason though to chuck it out of the kitchen window and sacrifice its lusciousness; just think of it as a prompt to introduce new variations. What's more, there's an added benefit to making avocado toast at home. Firstly, the smugness of thinking about the money you saved by creating a dish which celebrates simple ingredients yourself (and really, anybody can do it). Secondly, it's fun! Avocado toast is an incredibly tactile dish to make, and an easy one at that. Mashing the avocado and feeling it collapse into creaminess; licking your fingers as the inevitable overload of avocado on toast ends up on your hands; these are sensations best savoured on a Saturday morning, while still in your pyjamas. However, you can go rogue and enjoy our avocado toast as a quick lunch or lazy midweek dinner, too. &nbsp;&nbsp;<img src="https://erbology.health/storage/images/2021/05/R5D30220-1024x683.jpg"> &nbsp;</p><h3>The starring roles</h3><p>For us, the star of this particular recipe is the gently home-pickled radishes, which lend a sharpness to the mild and luscious flavour of the avocado. But we also love the addition of cooked mushrooms, which brings together two beloved toast toppings, doubling the pleasure! Mushrooms on toast are, if anything, even more versatile than avocado on toast, and a lovely way to start playing with this recipe would be to vary the herbs you use on the mushrooms. Thyme is a classic, and not to be dismissed; however we like rosemary, sage, and parsley with mushrooms as well. Pickled lemons are another favourite accompaniment to cooked mushrooms of late, and would rhyme very nicely with the radishes. If you eat dairy, blending the smashed avocado with butter, or a sprinkling of feta cheese, makes it even more decadent. &nbsp;&nbsp;<img src="https://erbology.health/storage/images/2021/05/R5D30242-1024x683.jpg"> &nbsp;</p><h3>Joie de vivre and health</h3><p>As you know, we eat for health; but also for joie de vivre, always. Thankfully, this dish contains plenty of both. Avocados are incredibly rich in ‘good' monounsaturated fat, As well as keeping you warm, good fats enable you to take in more nutrients from the food you ingest.(1)(2) They are also a source of both soluble and insoluble fibres, which are important for optimal health, and provide potassium, vitamin C, and vitamin B-6. This natural mood booster works with the serotonin levels in your body to regulate anxiety – no small recommendation in our day and age.(3) We top off our avocado toast with<a href="https://erbology.co/us/shop/organic-hemp-seed-oil/"> Erbology Organic Hemp Seed Oil</a>. One little tablespoon of this cold-pressed oil satisfies 40% of your recommended daily allowance of vitamin D. Although Vitamin D is best obtained through sunshine, we who live in grey, rainy climes must sometimes seek out other channels for it. Avocado toast as a substitute for the brilliance of sun isn’t such a bad deal to us.(4) Hemp seed oil also contains the ideal balance of omega-6 and omega-3 fatty acids. Optimising this ratio is quite important for health, and numerous researchers have cited an imbalance in fatty acids as a key defect in many Western diets.(5) It's all about making each ingredient work as hard as possible - and when it comes to plants, that's quite a lot!</p><h3>Related recipes</h3><p><a href="https://erbology.co/us/recipes/spiced-carrot-bisque-with-hemp-seed-powder-recipe/">Spiced carrot bisque with hemp recipe</a></p><p><a href="https://erbology.co/us/recipes/vegan-sushi-with-marinated-tofu/">Sushi rolls with marinated tofu recipe</a></p>

Avocado overload? Surely notIt sometimes seems like avocado toast is now on the menu in every coffee ...

Avocado Toast Recipe with Chestnut Mushrooms and Hemp Oil - Erbology

A classic brunch dish made special with a few key additions, our avocado toast recipe is sure to go down a storm this weekend.

Chestnut mushroom and avocado toast recipe

<h3>Rediscovering a mayan super seed</h3><p>I once spent a month in a Mayan village and was taken into the jungle to see an ancient Mayan ruin, thickly shrouded in vines that had to be hacked aside by my guides. It exuded a very real magic and wisdom. With this in mind, I was enchanted to learn that chia is the ancient Mayan word for strength. How wonderful that we've been able to rediscover this incredible, forgotten food! &nbsp;&nbsp;<a href="https://erbology.co/us/shop/organic-tigernut-granola-sea-buckthorn/"><img src="https://erbology.health/storage/images/2018/03/Tigernut-sea-buckthorn-granola-parfait-3-1024x683.jpg" alt=""></a></p><h3>&nbsp;</h3><h3>Making the perfect parfait</h3><p>In this pudding recipe, we use chia seed in a fluffy layered parfait. Each layer in this chia pudding brings new pleasures. When taken together they are an utter delight for the taste buds as well as for the body. The very word 'parfait' brings to mind rich animal fats like eggs and cream as well as white sugar, which is what a typical French parfait contains. Reshaping the recipe using plant-based ingredients and natural sweeteners like maple syrup and raw agave nectar represents an authentic metamorphosis. It's a way of changing our perspective and lifestyle without sacrificing on flavour or enjoyment. &nbsp;&nbsp;<a href="https://erbology.co/us/shop/organic-tigernut-granola-sea-buckthorn/"><img src="https://erbology.health/storage/images/2018/03/Tigernut-sea-buckthorn-granola-parfait-6.jpg" alt="gluten-free granola"></a></p><h3>&nbsp;</h3><h3>Chia is strength</h3><p>Why would the ancient Mayans associate this tiny seed with 'strength'? <a href="https://erbology.co/us/chia-health-benefits/">Chia seeds</a> are one of the most invigorating foods in this world of ours. Some of this is down to the high levels of plant proteins that they contain. In fact, chia contains many of the essential amino acids we need to function normally.(1)(2) Protein is beneficial for weight loss, too, so this is a parfait that you can feel quite virtuous about! Chia seeds are also high in fiber, which just makes them even better at helping you maintain an optimal weight. Of course, any long-term weight loss will come from a diet based on real foods, regular exercise, and plenty of sleep. &nbsp;&nbsp;<a href="https://erbology.co/us/shop/organic-tigernut-granola-sea-buckthorn/"><img src="https://erbology.health/storage/images/2018/03/Tigernut-sea-buckthorn-granola-parfait-2-1024x683.jpg" alt="chia seed recipe"></a></p><h3>&nbsp;</h3><h3>Sister puddings</h3><p>Here, we have fashioned two types of chia pudding for our parfait. One includes berries, and the other turmeric. <a href="https://erbology.co/us/turmeric-benefits-curcumin/">Turmeric</a> has been used for centuries in India as a medicine, and modern science is beginning to catch on to its benefits, too. We layer our sister chia puddings in between more berries and <a href="https://erbology.co/us/shop/organic-tigernut-granola-sea-buckthorn/">Erbology Tigernut Granola with Sea Buckthorn and Aronia Berries. </a>A smooth cashew cream makes up the final layer.</p><h3>Lemon zestful</h3><p>We include lemon zest or lemon juice in all of the layers of this parfait. For us, there is nothing quite as cleansing and brightening as lemons. They are as refreshing to the eye as they are for the palate, too. Sometimes we have to stop ourselves before adding them into every dish and onto every surface! Something that we did not realize - and you might not either - is that, for vegetarians, it can be hard for the body to absorb iron from plant-based sources (non-heme iron). Citric acid and vitamin C, both contained in lemons, can give your body a boost on this front and help ward off anemia.(3)(4) Yet another reason to love lemons - and to love this parfait.</p><h3>Related reading</h3><p><a href="https://erbology.co/us/chia-health-benefits/">Chia seeds benefits</a></p><p><a href="https://erbology.co/us/tiger-nut-benefits/">Tiger nut benefits</a></p><h3>Discover more chia seed recipes</h3><p>Chia seeds are so versatile. Besides creating delicious chia pudding desserts, you can add chia to your homemade bread recipes, sprinkle over salads, and mix in dips. Here are a few chia seed recipes we love. &nbsp;&nbsp;<a href="https://erbology.co/us/recipes/best-tortilla-rolls-recipe/"><img src="https://erbology.health/storage/images/2018/09/IMG_0680-1-1024x683.jpg" alt="chia roll"></a></p><h3>&nbsp;</h3><h3>Summer rolls with chia and peanut butter sauce recipe</h3><p>The cabbage roll can be traced back to Jewish cooking thousands of years ago. Their traditional “holishkls” was sweet and sour. It was made with raisins, brown sugar, lemon and tomato. Since then, many variations (and names) have appeared across different cultures. In Ukraine, the rolls also tend to be sweet. Many other peoples, such as the Romanian and Polish, celebrate with a more savory adaptation; think meat and rice with a tomato sauce. But there's something to be said for recreating a classic, with a modern twist. <a href="https://erbology.co/us/recipes/best-tortilla-rolls-recipe/">View recipe</a> &nbsp;&nbsp;<a href="https://erbology.co/us/recipes/ginger-smoothie-recipes/"><img src="https://erbology.health/storage/images/2018/04/Energy-balls-smoothie-e1602767926550-1024x548.jpg" alt="orange ginger smoothie"></a></p><h3>&nbsp;</h3><h3>Ginger orange smoothie recipe</h3><p>Ginger and orange are a classic combination, and they really work so well together. They provide masses of flavour, while a sprinkle of chia seeds at the end brings extra fibre and protein. <a href="https://erbology.co/us/recipes/ginger-smoothie-recipes/">View recipe</a> &nbsp;&nbsp;<a href="https://erbology.co/us/recipes/how-make-glutenfree-bread/"><img src="https://erbology.health/storage/images/2018/03/Hemp-chia-gluten-free-bread-4-1024x683.jpg" alt="nut bread with hemp and chia seed"></a></p><h3>&nbsp;</h3><h3>Gluten-free nut bread with hemp and chia recipe</h3><p>We love seeded bread, to the point that we've packed our gluten-free loaf to the rafters with nuts and seeds. Chia is just part of this mineral-rich megamix. <a href="https://erbology.co/us/recipes/how-make-glutenfree-bread/">View recipe</a> &nbsp;&nbsp;<a href="https://erbology.co/us/recipes/easy-chickpea-salad-recipe/"><img src="https://erbology.health/storage/images/2018/09/Bergamot-juice_2-1024x682.jpg" alt="bergamot citrus"></a></p><h3>&nbsp;</h3><h3>Bergamot and chickpea salad recipe</h3><p>These rice cake nibbles are as perfect for a party food as they are for a light snack. The citrus notes of bergamot lift the whole recipe. <a href="https://erbology.co/us/recipes/easy-chickpea-salad-recipe/">View recipe</a> &nbsp;&nbsp;<a href="https://erbology.co/us/recipes/homemade-vegan-cheese/"><img src="https://erbology.health/storage/images/2018/03/Tkemali-cheese-dip-3-1024x683.jpg" alt="tkemali cheese dip"></a></p><h3>&nbsp;</h3><h3>Vegan cream cheese dip recipe</h3><p>If you're following a plant-based diet, it can be tricky to recreate that creamy texture which comes so predominantly from dairy. With a sprinkle of magic (and another of chia seeds) we think we've managed it here. <a href="https://erbology.co/us/recipes/homemade-vegan-cheese/">View recipe</a></p>

Rediscovering a mayan super seedI once spent a month in a Mayan village and was taken into the jungl ...

Chia Pudding, Wild Fruit, Sea Buckthorn and Chia Parfait - Erbology

Revered by the Mayans and packed full of nutrients, chia seeds are the hero of this surprisingly healthy parfait. Layer with berries for a tasty breakfast or afternoon snack.

Wild fruit, sea buckthorn and chia pudding recipe

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

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

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

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

How to Take Mushrooms - Erbology

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

How to take mushrooms

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

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

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

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

The Benefits of Mushroom Coffee - Erbology

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

Benefits of mushroom coffee

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

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

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

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

Best Mushrooms for Gut Health - Erbology

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

The best mushrooms for gut health

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

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

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

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

Four Fantastic Mushrooms for Energy - Erbology

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

Four fantastic mushrooms for energy

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

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

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

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

Best Mushroom for Anxiety and Depression - Erbology

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

Best mushrooms for anxiety and depression

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

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

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

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

PMS Symptoms and their Natural Remedies - Erbology Editorial

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

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