Here’s a little secret: you don’t need caffeine to start your day!
Or at least, not exclusively, LOL.
For a long time I’ve been looking for a delicious and nutritious alternative to my morning second coffee. (For some reason, I always need two).
I wanted to drink less caffeine, but couldn’t find anything that would be energizing and satisfying enough to warrant the break of fast. (I had been doing intermittent fasting for a while, and even though I stopped now, I am still only drinking black coffee or tea, no milk no sugar, in the morning till late breakfast or lunch).
However, I’ve noticed that after a lot of black tea and coffee on an empty stomach, my belly was not happy, so I decided to try something different.
And this warm maca cocoa drink fit the bill perfectly. It tastes so good! Packed with the goodness of maca powder, cocoa, flax seeds, and plant-based milk, it provides me with a natural energy boost to kick start my day, satisfies my senses, and gives me some serious nutrition for my brain (yay!).
But, Joanna, is it really better than a smoothie in the morning? You may ask.
Well, it depends what you’re in the mood for. Sometimes a girl just wants something warm (and maybe it’s a sign that the fall is coming).
And if you have a milk frother, then it will be even more amazing, I promise.
I have to say, flax seeds make this drink very filling and satisfying, so definitely try it. Alternatively, if you don’t have flax, you can experiment with adding chia seeds. The consistency will be different, but the texture can be even more exciting, IMHO 🙂
So, here is the recipe.
Recipe: Energizing Maca Cocoa Morning Drink
Ingredients:
1 cup of unsweetened plant-based milk (almond, soy, oat, or your preference)
1-2 teaspoons of your favorite natural sweetener (such as maple syrup, agave nectar, or honey for non-vegan option)
A pinch of sea salt (optional)
A dash of vanilla extract (optional)
Method:
1) Pour your plant-based milk into a small saucepan and heat it over medium-low heat. Be careful not to bring it to a boil; you want it hot but not scalding.
2) While the milk is heating, combine the maca powder, cocoa powder, ground flax seeds.
3) Once the milk is hot, slowly whisk in the dry mixture. Keep stirring gently to prevent lumps from forming.
4) Flavor it Up (Optional): For an extra layer of flavor, you can add a dash of vanilla extract or a pinch of cane sugar or maple syrup.
5) Simmer and Serve: Allow the mixture to simmer for a few minutes, stirring occasionally. This will not only infuse the flavors but also help thicken the drink slightly due to the flax seeds. Give it a taste and adjust the sweetness or cocoa flavor if necessary.Once everything is well combined, pour your warm maca cocoa morning drink into your favorite mug.
Garnish (Optional): You can garnish it with a sprinkle of cocoa powder or a dash of cinnamon for an extra touch of flavor and visual appeal.
Sip Slowly: It’s hot! Take your time savoring this delightful, energizing drink. Enjoy the subtle nutty notes from the flax seeds and the earthy richness of maca and cocoa.
Now, you have a wholesome and invigorating morning drink that’s caffeine-free, vegan-friendly, and brimming with nutrients. It’s the perfect way to wake up your body and mind without the jitters of coffee. Cheers to a healthier morning routine!
And if you worry about buying exotic ingredients from far away places, I respect that. I try to do that, too, most of the time.
If that’s you, try to come up with a combination that is from ingredients that grow locally, where you live. For me, it would be flax seeds, oat milk, kale powder, and hemp seeds, for example, which is a combination that I might try as well.
However, you should also know that any plant food is much better for the planet than any animal-based food, no matter how it was produced and transported.
So, should you give maca a try?
According to numerous internet sources, maca, the star ingredient in this recipe, has many health benefits.
Energy and Stamina: Maca is known for boosting energy levels and endurance, making it a natural energizer.
Hormone Balance: It can help regulate hormones, especially in women, alleviating symptoms of menopause and PMS.
Mood Enhancement: Maca may improve mood and reduce symptoms of depression, thanks to its adaptogenic properties.
Nutrient-Rich: Maca is a good source of vitamins, minerals, and antioxidants, supporting overall health.
Bone Health: Some studies suggest it may enhance bone density and reduce the risk of osteoporosis.
Adaptogenic: It may help the body adapt to stress and maintain balance in various bodily functions.
All of these sound great to me. AND it tastes great!
It’s important to keep in mind that individual responses to maca can vary, and it’s always best to consult with a healthcare professional before adding it to your diet, especially if you have any underlying health conditions.
Sip on our warm maca cocoa morning drink and cheers to a healthier morning routine!
Remember that individual responses to maca can vary, and it’s essential to consult with a healthcare professional before adding it to your diet, especially if you have any underlying health conditions.
Today I want to share with you a delicious recipe for a veggie-tofu scramble with one special secret ingredient, called kala namak. (And if you’re not familiar with kala namak, I have to warn you that the first time you try it will amaze or disgust you!) It’s a perfect follow-up to a green smoothie on a lazy Sunday morning.
(Side note: I used to have a smoothie first thing in the morning, and then about 11-12AM I was ready for another smoothie, or something more substantial. Today my routine has changed, and I don’t make smoothies as often. I often fast the whole morning, drinking only coffee or water, and then go straight to lunch.)
The recipe below is a perfect breakfast/brunch or even lunch/dinner dish – it’s healthy, low-fat, and cholesterol-free. It takes about 20 minutes to prepare, or less, if you do some prepping, like chopping your veggies in advance.
But first a picture of my smoothie….(yum…)
(You can even put a some tofu into a smoothie, as I did here, to make it more filling. :-))
Veggie Scramble Recipe (with Tofu)
If you don’t love tofu, you are certainly not alone. For me, it wasn’t the love at first bite, if you know what I mean ;-). However, as I experimented more and more, I learned to absolutely love it. Now I cannot imagine my life without tofu and I use it often, at least a couple of times per week.
If you’re new to tofu, it’s worth to try different brands and types, and experiment with recipes. For example, the silky tofu is just to die for in deserts (such as this chocolate mousse), while the super firm one will do great in veggie-tofu scramble or stir-fried in slices in sesame oil with some soy sauce and maple syrup.
Part of the success of the tofu scramble may be in the recipe. When I first tried tofu scramble, I used Isa Moscowitz’ recipe from the “Vegan Brunch” book, and the dish turned out perfectly.
If you think of tofu scramble as a bland, boring dish, that’s a sad substitute for an egg-scramble; you’ll be pleasantly surprised. Isa’s tofu scramble is by no means bland, bursting with flavor and aroma. You won’t miss eggs, I promise! (Unless you are a die-hard meat-and-dairy eater like my husband, that is, but even he’s gotten used to the scramble and now loves it just as I do).
The Secret Ingredient for Egg-Free, but Just-Like-Eggs Dishes
Over time, I modified the recipe to suit my taste and the contents of my pantry. One major modification has been adding a big pinch or two of kala namak. It’s an ingredient that makes all the difference in recipes that traditionally used eggs, such as egg salads, mayo, etc.
Kala Namak or Himalayan black salt, sanchal, kala loon or black lava salt is an ingredient you absolutely must have in your kitchen! It adds an AMAZING EGG FLAVOR to otherwise all plant-based, egg-free, cholesterol-free, cruelty-free recipes, such as no-egg salad, tofu no-egg scramble, egg-free mayo, and many others.
If you’ve never tasted it you’ll be SHOCKED just as I was when I tried it for the first time (I swear my eyes got as big as the saucer in which I mixed my first no-egg salad). I was expecting an okay taste and was absolutely blown away at how similar to chicken eggs it smelled and tasted. It was so very strange and cool!
Turns out that chicken eggs’ taste has nothing to do with the chicken, but everything to do with the Sulphur content of the egg. And it’s the Sulphur compounds in the black salt (which is actually pink in color) make the salt taste and smell JUST LIKE CHICKEN EGGS.
(Note: Those who are not accustomed to black salt often describe the smell as similar to rotten eggs. Some people find the smell offensive, just like the smell of slightly rotten eggs, in fact, for some reason my egg-loving family consider the smell of the salt by itself repulsive, but don’t worry, once the black salt is mixed with other ingredients of the dish they love it. So don’t worry, even if you find the smell questionable, once it’s incorporated into the recipe—it’s much more subtle, deepening the flavor of the whole dish.)
2 Tbsp olive oil (optional, I like to simply sautee in a little bit of water, but maybe if you want to really brown the tofu, you can use some olive oil)
3 garlic cloves, minced (I used more, just because I like it)
1 onion, chopped
1 lb firm or extra firm tofu, crumbled
1/4 cup nutritional yeast (optional)
1 slice of vegan cheese, use the one that melts well (optional)
Fresh black pepper to taste
Instructions
Mix the spices (cumin, thyme and turmeric and salt) together with the water in a small cup.
Preheat a large, heavy-bottomed pan over medium-high heat.
Sauté the garlic in olive oil for about a minute.
Break the tofu apart into bite-size pieces and sauté with the garlic for about 10 minutes, stirring often.
Get under the tofu when you are stirring, scrape the bottom, and don’t let it stick to the pan, using a spatula to get the job done.
The tofu should slightly brown on at least one side.
The water should cook out of it and not collect too much at the bottom of the pan. If that is happening, turn the heat up and let the water evaporate. Conversely, if the scramble seems dry add splashes of water until it’s nice and moist.
Add the spice blend and mix to incorporate. Add the nutritional yeast, vegan cheese, and pepper. Cook for about 5 more minutes. Serve immediately.
Notes
Total Prep And Cook Time: 20 Minutes
Serves 4 - 6
Nutrition Data Per 117g Serving: 107 cal, 3g carb, 7g fat, 251mg sodium, 1g fiber, 11g protein, low Cholesterol, good source Calcium, Iron, Magnesium, Phosphorus, Copper, Selenium and Manganese.
You can include these additions to your scramble by themselves or in combination with one another:
Potatoes: Cook 1-2 potatoes, cubed, in water until almost tender. Strain and add to tofu to brown on the skillet.
Mushrooms: Chop the mushrooms and add to tofu.
Onions: Chop 1 small onion. Add along with the garlic and cook for about 5 minutes, until translucent. Proceed with recipe.
Red Bell Peppers: Remove stem and seeds and finely chop 1 red bell pepper. Add along with the garlic and cook for about 5 minutes. Proceed with recipe.
Another great ingredient to add is vegan cheese. Choose one that melts well, it will add wonderful cheesiness to the scramble.
I wanted to make a scramble with potatoes, so I cooked 2 small potatoes, cubed, and added them to the tofu to brown with the spices. I also had wanted to make a veggie scramble separate from the tofu (I wanted to add A LOT of veggies), so I sauteed them in a separate pan. I used some garlic, onion, mushrooms, zucchini, red pepper and spinach. I didn’t use the same spices as for the scramble. I only added a bit of tamari sauce and pepper. I served it together with tofu.
It was a delicious and very satisfying brunch!
This scramble recipe is really filly and versatile. Try it for brunch, lunch or casual dinner; on Saturday or Sunday. (Or any other day, really :-)).
4 Tips For Tofu Scramble Success
Here are some more tips on how to make tasty tofu scrambles:
1. To make the best tofu scramble, choose extra firm tofu.
2. Some people like to press their tofu before using it in recipes. (Personally, I never do that, but you may want to try.) To make the scramble, remove tofu from the package and wrap it in a paper towel. Then, wrap it in a dish cloth. Place wrapped tofu between two cutting boards with a few heavy books on top. Press for about 15 minutes. You’ll notice the water draining out of the tofu.
3. Crumble the tofu into a bowl; toss with spices (ground turmeric will give your scramble a golden hue), nutritional yeast, and a few dashes of tamari or soy sauce. Mix until well-coated. Let mixture sit for 10 minutes while you prep the veggies.
4. Saute the veggies in a touch of oil or veggie broth until just tender. Set aside. In the same skillet, brown tofu, then fold in the veggies. I like zucchini and fresh corn in the summer; mushrooms, bell pepper, and broccoli anytime of year; and sun-dried tomatoes, collard greens, and pesto in the fall. (For more tips, see this article in Vegetarian Times).
There is this hidden danger that will make you trip and crumble down a slippery slope before you even know it.
Let me explain.
When it comes to our health, there are two extremes—one is chasing every new thing (diet, supplement, pill), which is exhausting, second—not doing anything, because, well, doing requires effort, and it’s exhausting.
The third approach—which most of us follow—is somewhere in between.
We are trying to keep everything ‘balanced’ and do things ‘in moderation.”
This, BTW, can still be exhausting—but also dangerous and because most people’s idea of what moderation or balance even are is skewed in modern society.
Because here is the thing…
Moderation in the wrong thing is still wrong.
Moderation in doing the right thing may not be enough to balance out the wrongs.
(Most people get this all wrong.)
So, trying to ‘balance’ the bad with good may not work.
And this applies not just to health.
How about damaging the natural world, depleting natural resources, cutting down the Amazon, waging wars, and other shenanigans we humans do far beyond moderation.How about moderation in beating children or endangering their future, or hurting animals?
In all of these cases, what would MODERATION even mean?
If you agree that hurting our planet and animals is wrong, and you want to ensure the best possible future for your kids (or even just yourself), then the idea of eating meat and dairy in any quantity is appalling.
In all of these cases the concept of moderation just doesn’t make sense.
Whenever possible and as much as possible, we should stop doing the ‘wrongs’ and focus on the ‘rights’, especially when they are easy, such as switching to a plant-exclusive diet.
But let’s pick something less dramatic, like soft drinks.
Just looking at portion sizes of various processed juices and beverages, trying to have them in moderation is still bad and should avoided as much as possible.
Even skipping the XXL size and going for a medium or small size is not ideal, as they both are loaded with processed sugar and other undesirable ingredients.
Of course, having a cola once or twice in a blue moon won’t kill you.
But when we have sugary food and drinks, the reward center in the brain lights up making it incredibly hard to stop eating. It’s not your lack of willpower, it’s science working against you.
So, it’s best to make it a habit to skip these thinks altogether, and just opt for water.
But what about smoothies?
Well, there are smoothies and there are smoothies, LOL.
Many smoothies sold in the stores are highly processed and loaded with sugar. If you’re trying to stay away from sugar and reduce calories, then it’s best to skip them altogether, or only have them occasionally.
And how are green smoothies different?
For starters, YOU make them, so YOU control their content.
When I started out, I put lots of sweet fruits into the mix, like bananas, peaches, and pineapple, while today I’m often opting for more savory tasting combinations, even adding ingredients like frozen cauliflower, zucchini, or beans—may sound like a CRAZY idea for smoothies.
So, if you insist on the concept of moderation—you may choose to add sweet ingredients to your green smoothies in moderation. And you may add nuts in moderation, as well, as they are quite high in calories.
But even if you make a smoothie that tastes sweet, the greens and other veggies, plus nuts, seeds (if you add them)—will provide your body with loads of healthy fats, fiber, vitamins, minerals, antioxidants, which slows down the absorption of sugar, plus they’ll satisfy your hunger AND your sweet tooth without being high in calories.
How is that for a winning combination? 🙂
And if you’re making savory smoothies, blended salads, or soups, the moderation principle takes care of itself — because you can’t overeat on those things.
Here is me throwing all moderation in the wind and over-eating on HUGE salad with broccoli and spinach.
Don’t try this at home with pizza or fries. LOL.
And be weary of everything that comes with a long list of ingredients that you won’t find in a farmer’s market and can’t even pronounce.
Most of the processed foods are literary engineered to taste good. I saw a documentary on how they do it — it was scary because those foods force you to overeat, and make you addicted — and it’s done with full knowledge, using science, ON PURPOSE, so no matter how much you’ve had, you can’t resist; you always want more.
This makes applying moderation to modern processed foods is virtually impossible and almost impossible to do a mere mortar without secret superpowers of self-control, restraint, and wisdom, LOL.
And applying moderation to animal foods is still hurting animals and the planet.
Your safest bet is sticking to whole, unprocessed plant foods as much as possible.
And green smoothies made from whole plant foods are just that.
Even if they are blended, they are still amazing for you.
So, just have them. As well as other whole plant foods.
Throwing the moderation out to wind 😉
Drink to your health,
Joanna@GreenReset.com
P.S. You can find my Green Reset and other books on Amazon.com, or they’ll be soon available direct from my own Joanna’s shop that I’m building.
I could list many good reasons why green smoothies are good for you (find some of them in my books, “Green Smoothies for Families” and “Green Reset Challenge”). But is it just hype? There are people who don’t see what the fuss is all about. Isn’t it enough to just “eat your veggies”?
It could be. But how many greens and veggies have you eaten today? Or this year? Admit it.
There are exceptions, of course, but statistics don’t lie. And they reveal that an average person eats a meager quantity of vegetables, and almost no greens.
Now, I’m not implying that you’re an average person. By no means. 😉 But even people who THINK they eat a lot, DON’T REALLY CONSUME THAT MUCH.
Why does it matter?
Let me share my story about what green smoothies did for me.
I always liked fruits and vegetables, and I always ate a decent amount of whole plant foods. And thankfully, I never had serious health problems or with my weight.
Every fall, I’d get hit with flues, runny noses, colds, and allergies. They would last for 3-4 weeks, or even longer, not just a week or two like they’re supposed to. It sucked.
So, each year I kept dreading the cold season—hated feeling sick with passion, and I wondered if there was anything I could do to change that.
That is when I heard of raw foods, and I thought maybe that could be the answer. So, I tried it, and I lasted a few months (lost 10+ pounds in the process), but eating this way was not easy. I knew this was not sustainable and I couldn’t last long on this kind of diet, especially having a family and a little son. My husband thought I went totally nuts (and bananas!). LOL. I’m laughing now, but believe me, it wasn’t funny.
Frankly, it felt very limiting and … boring.
And then I came across a woman named Victoria Butenko, who popularized a drink called a green smoothie. It was simply a blended concoction of sweet fruits with lots of greens. She had plenty of her followers raving about those drinks and what they did for them—getting rid of all kinds of pesky diseases and chronic problems, so I knew I had to try them.
And after one sip, I was sold. Even my husband and my son loved them—so I started making them all the time, and in huge quantities. I literally loaded big carts of greens and fruits at farmers’ markets and BJ’s to have a full week’s supply of ingredients.
You should see the look at some people’s faces when they saw me loading on bananas or lettuce! Priceless!
I awaited the fall and winter season with curiosity and apprehension. If that didn’t work, I don’t know what would.
And you know what happened?
In September of that year, I started experiencing the worse flu symptoms EVER. (Especially bad was mucus coming out of me, like during the worst cold, sorry for graphic details. Honestly, to this day I keep wondering what that was about—and I have a few theories which I may share in the future).
So, that lasted till October. And then it stopped.
And since then—I have never had a bad cold ever again.
I maybe had a runny nose or a sore throat, but even that didn’t happen every year. And it would last only for a couple of days at most.
Now, was that all a coincidence?
Maybe.
Will it work for everyone? Probably not. It depends on so many factors. In medicine, a ‘study of one’ is irrelevant. It’s coincidental, anecdotal, or whatever.
But when I started GreenReset.com (at first, I called it GreenSmoothiesPower.com, but that domain was way too long, and I came up with a better name), I heard such stories again and again.
So, are green smoothies like a magic potion? Of course not. It’s not like you’ll gulp down a smoothie and be cured of anything in that instant. But there is also no miracle drug or pill that would cure all diseases.
And if you have green smoothies (or green blended salads, or even just big salads) regularly, in substantial quantities, these things are as close as they get.
Plus, they also did another thing for me, but I’ll tell you about it in another post.
To your health, Joanna
P.S. You can read this article on my blog or you can sign up to have it delivered straight to your email. Plus, you can find my books at https://GreenReseet.com/store, which is a new thing that I’m building. 🙂
That is a scary thought that I keep confronting every time I see my mom, go with her to doctors, or even talk to her on the phone.
As it becomes clear that her problems are beyond just simple memory slips (who doesn’t have them?), or difficulties expressing herself when she speaks (I have that all the time, and so do many people who are healthy), difficulty finding stuff (now, where did I put that key?)—I search for reasons.
And I search for solutions.
But there’s this the terrifying thought that there is no cure for this.
Do you even know what is the statistics of dementia and Alzheimer’s in the US? I didn’t.
According to the Alzheimer’s Association, more than 6 million Americans of all ages have Alzheimer’s. Additionally,11.3% of people aged 65 and older have Alzheimer’s dementia. Worldwide, around 50 million people have dementia, and there are nearly 10 million new cases every year. In the United States, Alzheimer’s disease is currently ranked as the seventh leading cause of death and is the most common cause of dementia among older adults.
It’s estimated that about 50% of people age 85 and older have dementia. Approximately two out of three Americans experience some level of cognitive impairment at an average age of approximately 70 years. For dementia, lifetime risk for women (men) is 37% (24%) and mean age at onset 83 (79) years. Mar 31, 2020 (link to the source in the notes).
DID YOU KNOW THAT?
You may be too young to worry about that, but what about your parents, and grandparents? Your more mature friends?
Most of us want to live a long life, but if that is supposed to be my future—then I don’t know…
So, what do the doctors say about my mom? They don’t know for sure what it is yet, so they bombard her with all kinds of brain scans and evaluations—apparently diagnosing Alzheimer’s is based on symptoms and elimination of other possible causes.
But beyond that—they don’t offer much advice or hope.
So, I don’t know how it’s going to turn out for my her and what’s ahead of us. It may be too late for her to turn this around, and all we can do is try to slow it down.
But invariably when I read authors and doctors whom I trust it comes down to this—
Take care of your body. Take care of your brain. And they will take care of you.
Of course, in life anything can happen. I could die in a car crush tomorrow or get some debilitating disease I have no control over. And that is the bad news.
But the good news is that WE HAVE MORE CONTROL THAN WE THINK.
And EVERYTHING YOU DO MATTERS.
What does that mean?
Well, for example, do you have high blood sugar levels? High blood sugar is not just the cause of diabetes. It can cause heart disease, for example, and it can contribute to the development of dementia and Alzheimer’s.
The same with inflammation, inadequate nutrition (lack of omega 3s, vitamin B12, D, or other), toxins in your environment, lack of exercise, stress, constant sleep deprivation, etc. And yes, genes do play a role, but only to a certain extent.
And you may not have control over all of these factors.
So, what can we control?
What can we all do to make sure that we give ourselves the best possible shot at a healthy and long life?
Read the article “13 Things you Can do Keep Your Brain Sharp And Prevent Mental Decline (and a Whole Lot of Other Problems)”
