There are entire websites and books dedicated to the use of superfoods like Matcha, Turmeric and Beetroot (to name just a few). Personally, we think all of these superfoods are most beneficial when they are part of an overall healthy diet and lifestyle. Rather than taking large quantities of any supplement or spice, you can work small amounts into your daily diet.

SHANTI SOM Wellbeing retreat shares this opinion, and includes superfoods in their super healthy meals and drinks, one of them being their delicious LATTE´S!

We are happy to share their recipes for a Matcha, Turmeric and Beetroot Latte and explain the health benefits of each of these superfoods.

MATCHA literally means “powdered tea.” Matcha is finely ground powder of specially grown and processed green tea leaves. It is special in the aspects of farming and processing: Unlike traditional green tea, matcha preparation involves covering the tea plants with shade cloths before they’re harvested. During shaded growth, the plant produces more theanine and caffeine. This combination of chemicals is considered to account for the calm energy people might feel from drinking matcha. Also it triggers the growth of leaves with better flavour and texture, which are hand selected, steamed briefly to stop fermentation, then dried and aged in cold storage, which deepens the flavour. The dried leaves are then stone-ground into a fine powder

When you order traditional green tea, components from the leaves get infused into the hot water, then the leaves are discarded. With matcha, you’re drinking the actual leaves, which have been finely powdered and dissolved in a liquid, typically water or milk, which is then whisked with a bamboo brush until it froths.

Because matcha is made from high-quality tea, and the whole leaves are ingested, it’s a more potent source of nutrients than steeped green tea. One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea. In addition to providing small amounts of vitamins and minerals, matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea. These antioxidants are called polyphenols, which have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another polyphenol in matcha called EGCG has been shown in research to boost metabolism  and slow or halt the growth of cancer cells.

Also matcha…

• Detoxifies effectively and naturally
• Calms the mind and relaxes the body
• Enhances mood and aids in concentration

MINT MATCHA LATTE:

Ingredients:

• A large handful of fresh mint leaves (organic)
• Matcha powder
• Almond milk

 

 

 

 

Instructions:

• Roughly tear the leaves with your hands and place them in a small strainer placed over a teapot or glass bowl.
• Bring the water to a boil and pour over the leaves. (The water should cover the leaves in the strainer)
• Cover the teapot or bowl and let the leaves steep for at least 5 to 10 minutes.
• Gently bruise the mint leaves with the back of a wooden spoon or a muddler to release the oils, then remove the strainer pressing on the leaves to extract as much liquid as possible.
• Dissolve a tea spoon of matcha in the tea
• Heat a bit of almond milk and froth with a milk frother
• Decorate with a bit of Matcha powder

 

BEETROOT, also known as beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure, and increase blood flow. Beetroot is low in calories and yet packed with many nutrients that help the body work efficiently.

As with many things that are good for you, however, beetroot can be hard work! As anyone who has tried to peel a beetroot before cooking with it will know, the stains get EVERYWHERE, and they’re not the easiest of vegetables to add to a smoothie – definitely not the superfood of choice for someone with a busy lifestyle. So we found out that beetroot powder is perfect for getting your beet’ hit on the go, leaving you with more time to spend reaping the benefits.

Beetroot powder is rich in antioxidants, dietary fiber, calcium, iron, potassium, folate and manganese, along with other nutrients. Beets are naturally rich in nitrate, compounds that can improve blood flow and lower blood pressure, leading to notable health benefits.

SPICY PINK LATTE:

Ingredients:

• Fresh ginger
• Beetroot powder
• Almond milk

 

 

 

 

Instructions:

• Begin by peeling and grating several slices of ginger.
• Using your hands, squeeze out the ginger juice from the grated pieces into a small bowl.
• You can also wrap the gratings in cheesecloth first and then squeeze the juice through the cheesecloth.
• Dissolve a tea spoon of beetroot powder in hot water
• Add a touch of ginger juice
• Heat a bit of almond milk and froth with a milk frother
• Decorate with a bit of beetroot powder

 

TURMERIC is the spice that gives curry its yellow color. Turmeric comes from the Curcuma longa plant, which grows in India and other Southeast Asian countries. The dried root of the Curcuma longa plant is ground into the distinctive yellow turmeric powder. It has been used in India for thousands of years as a spice and medicinal herb. Recently, science has started to back up what the Indians have known for a long time… it really does contain compounds with medicinal properties. These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Of the 10,000+ studies referencing curcumin, the most interesting finding is that when it’s compared to conventional medicine, turmeric benefits equal that of many pharmaceutical medications.

Largely due to its curcumin content, Turmeric is often credited with these benefits:

• Fighting inflammation
• As an antioxidant
• Protects the heart in various ways
• Helpful for arthritis
• Brain boosting
• May be helpful for fighting diabetes and cancer

SWEET SUNSHINE LATTE:

Ingredients:

• Rooibos tea leaves
• Turmeric powder
• Almond milk

 

 

 

Instructions:

Prepare a Rooibos tea:

The general recommendation for brewing rooibos tea is to use 1 1/2 teaspoons of tea leaves for every 8 ounces of boiling water. Then, let the tea steep for at least 5 to 6 minutes.

• Dissolve half a tea spoon of turmeric in the tea
• Heat a bit of almond milk and froth with a milk frother
• Decorate with a bit of turmeric powder and a pinch of black pepper

TIP: Using a fat soluble base like almond milk increases the absorption of the turmeric. The addition of black pepper increases the absorption of the turmeric.

Preparing and drinking the above Latte´s is an easy, simple and delicious way to add powerful health benefits through superfoods to your everyday diet!

ENJOY!!

 

The above Latte recipes come from SHANTI SOM Wellbeing Retreat in Andalucia. At SHANTI SOM they serve Asian/Middle East Fusion food with an array of delicious dishes aimed to promote healthier eating. The dishes have been created to provide a perfect balance for all the senses. They are committed to use as much as possible local, organic and seasonal produce using spices and superfoods from all over the world for a creative cuisine. Vegetarian and Vegan dishes are available.

Do you want to experience a retreat with healthy cuisine and lifestyle at Shanti Som? Have a look at this link for more information about the hotel and programs.