Tea drinking is my most consistent and comforting ritual to cleanse the palate. My typical routine for brewing tea involves boiling water while I’m cleaning up after a meal. I then allow my choice of tea to steep for a bit. Often, I pair the tea  with a piece of fruit. I love this ritual so much that when I’m preparing to travel, I  pack a few tea bags in my luggage. Those few soul soothing, sweet moments with my tea make me feel at home wherever I am.

I love the many ways that tea can be savored and I appreciate its many health benefits. When I brew tea, I remember  that I’m part of a longstanding tradition that spans thousands of years across continents. After water, it’s tea (not coffee) that is the most popular beverage worldwide.

Health Benefits of Brewing Tea

We love tea for its flavors, floral notes, ease of preparation, and for its diversity of options. Tea has a wide range of medicinal benefits. We may enjoy the pick-me-up or increase in alertness created by the caffeine and theanine in all varieties of tea. Tea is also rich in a number of phytochemicals. The most significant is polyphenols. One type of polyphenol are flavonoids. These compounds are powerful antioxidants, with a wide range of beneficial effects. ECGC is a potent and well-studied flavonoid as are epicatchenins and catechins, if you’ve heard those teams bandied about when reading or talking about tea.

Because tea is so ubiquitous and beloved, it is also well studied. Some of the highly touted benefits from the antioxidants and other phytochemicals and phytonutrients include cancer protective effects, reduced risk of stroke, improved cholesterol levels and overall blood vessel health, protective effects for the lungs. John Weisburger, senior researcher at the Institute for Cancer Prevention in Valhalla, NY, says, “tea modifies the metabolism to destroy harmful chemicals.” I think I need another cup.

What Exactly is Tea, and Where is it From?

When we think of tea, we may think of the multitude of drinks that are created by steeping herbs, leaves, or other parts of medicinal plants in hot water. Yet those are really infusions, tisanes, or to distinguish them, herbal teas. The word tea itself comes from Chinese languates and originally referred to beverages made from steeping the leaves from the evergreen shrub Camellia sinensis.

Camellia sinensis is the plant we most commonly think of as our standard teas (green, white, black, oolong, and pur-eh.) Not to complicate matters too much, but there are actual main varieties of this plant used for tea: Camellia sinensis sinensis and Camellia sinensis assamica. The sinensis strain has smaller leaves and the assamica plant has larger leaves. As its name suggests, the assamica strain is the one that is native to the Assam region of India. Yet not to confuse you, the Assam variety is also grown in Yunnan province, China.

Famous Tea Regions of India

Assam is a lush area in the far northeastern part of India, south of Bhutan and north of Bangladesh. While China as a country is the world’s largest grower of tea, the most significant region tea growing region worldwide is Assam. Yogi Tea is a company who sources all of the black tea in their blends from the Assam region of India.

Darjeeling is slightly west of Assam, tucked between Nepal and Bhutan. It is the northernmost region of the Indian state of West Bengal. Unlike the assam tea grown in Assam, the smaller leaved sinensis tea is grown in Darjeeling to produce black, white, green, and oolong teas with an astringent yet floral set of notes.

The Many Colors of Tea

As DAVIDsTEA Tea Expert Celia Le Maistre-Matthys says, “The first thing to know about white, green, oolong, pu’erh, and back teas is that they all come from the same plant – Camellia sinensis! The main difference between tea types is how they are made.”

White Tea

Le Maistre-Matthys says this about white tea, “it is plucked then let to wither (or wilt naturally), and finally dried to obtain a finished product. It is neither rolled nor shaped, so the leaf remains in its original form. White tea is often known to be more floral in taste, which is a result of its long withering period. Often, however, delicate notes of ripe fruit and citrus can be found in a white tea.”

Steep: 2-3 minutes with water just under boiling (170-185 F).

Green Tea

“Green teas have an extra step in their creation. The withering or oxidation process is stopped and the enzymes in the leaf are fixed in their state by exposing them to heat, typically through pan-firing, steaming, or baking. This is what stops the leaf from darkening and keeps the tea green,” according to Le Maistre-Matthys.

There are many different types of green tea. Generally the top leaves are chosen for sencha. Hojicha is roasted and then chilled in processing. Kabuscha is grown in the shade. Genmaicha is a blend of green tea and toasted rice. Sincha is one of the first harvested in the season.

When it comes to what makes green tea unique, Sebastian Pole co-founder of Pukka Herbs says, “A good quality green tea is sweet and smooth with the wonderful ability to lift your energy and allow clarity to reign supreme. Along with its potent levels of antioxidant polyphenol catechins (like EGCG), it’s highish levels of L-theanine induce a suitable flow of alpha waves – inducing a meditative like state of focused calm.” In addition, since green tea is only lightly oxidized, it has a higher Vitamin C content than black tea.

Steep: 2-3 minutes in water just under boiling (170-185 F).

Oolong Tea

Oolong represents a small percentage of the world’s tea. It’s process puts it somewhere between the lightly oxidized green tea and the darker black tea, so it is partially oxidized. This gives oolong its distinct flavor palate. Its color can vary and it is said to have some of the health benefits of both green and black teas.

Steep 2-3 minutes in water just under boiling (170-185 F).

Black Tea

Of all these different types of tea, black tea is the most oxidized or fully fermented. This process creates the specific polyphenols that are responsible for the distinct characteristics and benefits of black tea.

Black tea is the base for chai masala, the Indian spiced drink. Some of the typical herbs the make up the masala include cinnamon, cardamom, ginger, cloves, nutmeg, and even black pepper. These have health benefits of their own. Another famous type of black tea is Earl Grey, flavored with the oil from the citrus fruit bergamot. On its own, bergamot is also known to have uplifting effects.

According to Pole, “Black tea is rich and malty bringing strength and support. Its brimming with a different range of antioxidants than green tea, such as the theaflavins and thearubigens, that interact together to bring vitality and health protection. Black tea is helpful for enhancing concentration as well as strengthening the elasticity of the blood vessels.”

Steep 3-5 minutes in boiling water (200-212 F).

Pu-erh

Pu-erh is still a type of tea, yet the process is a bit different from all of the other varieties. Erin O’Hara, Senior Manager of Innovation at Numi Organic Tea says that Pu-erh has the following attributes:

Pu-erh is an ancient tea originating from Yunnan, China. It is different from other teas as it undergoes a unique fermentation process, resulting in a rich earthy flavor with hints of malt plus many health benefits that have been touted for hundreds of years.

By tradition, pu-erh is found in brick-like formation, in which a piece can be broken off before steeping it in hot water. However, there are teabags of pu-erh also available for convenient steeping and to meet the demand of its more recent popularity.

Tea enthusiasts drink pu-erh for its smooth taste and how it makes them feel. In China, pu-erh is often called “the skinny girl tea” and consumed with dim sum. Pu-erh has been traditionally known to improve digestion and metabolism, help weight management, and provide a natural boost of sustained energy.

 Steep 2-3 minutes in boiling water (200-212 F).

Let’s Talk about Matcha

Matcha is a type of green tea, but not just any green tea. According to John Boyd, CEO and Founder of Buddha Teas, “To make Matcha correctly, the farm must shade the plants four weeks before harvesting the leaves. The lack of sunlight increases the absorption of nutrients from the fertilized earth. Good matcha is buttery, smooth and never bitter.”

After the matcha is harvested and processed, the whole leaf is powdered. When you drink matcha, you are ingesting the whole plant. Boyd says, “In my opinion, Matcha is the healthiest thing you can drink aside from water.  It contains 100 times the antioxidants of regular green tea because you’re consuming the whole leaf.” Matcha is commonly used in Japanese tea ceremonies as well as in recipes in the Japanese culinary traditions.

Appreciate Brewing Tea

There are so many ways to enjoy tea, whether you are serving it at a gathering or sipping for a solo ritual. When you steep the brew and drink, make sure to appreciate tea’s aromas, flavors, and health benefits.

**Thanks to Numi Tea for brewing instructions.

Kayla Freudenberg

Kayla Rose Freudenberg is a yoga teacher and plant-based chef based in Orange County who believes that optimal health is an achievable goal for everyone. Kayla combines the principles of yoga, mindfulness, and nourishing food to guide and maintain the well-being of her students and clients.

www.KaylaRoseCuisineAndYoga.com

The post Brewing Tea: Health Benefits and Varieties from Green to Black and White appeared first on LA Yoga Magazine - Ayurveda & Health.

Fire Up a Spectacular BBQ

Everything available at the farmer’s markets create a perfect scenario to fire up your creativity and try grilling a wide array of fruits and veggies. Whether you are a grilling aficionado or novice, try incorporating some of these suggestions for grilled veggies and fruits to create a spectacular BBQ.

Mushrooms

Mushrooms can serve as a hearty main dish as well as a savory side. Experiment with different varieties. Maitake (aka hen of the woods) does well when sliced thick and thrown on the grill for a crunch on the outside with a moist interior. Baby Bellas are lovely marinated on a vegetable skewer or placed in a grill basket. (Grill baskets are a great tool for any veggie!) Portobellos make an amazing patty for a sandwich or “burger”; the trick with these is to scoop out the “gills” with a spoon as a means to reduce the “inky” moisture they produce; then brush with olive oil, salt, and pepper and cook about 5-7 minutes on each side.

Avocados

One of my favorite grilled veggies is avocado. Simply slice in half, brush with your favorite oil, and grill until some charred marks appear, then slice and serve over a salad, alongside a main dish, or for a fun appetizer/small plate. Stuff each half with whatever your heart desires such as a pilaf, quinoa, black bean, or corn salad and then top with cilantro, and Hello! You have a crowd pleaser!

Scallions/Green Onions

Throw these on the grill (no chopping required!) and char them a bit for a flavorful green garnish.

Romaine Lettuce

Grilling romaine adds depth and texture to a Caesar salad. Keep these beauties intact and slice the head of romaine lengthwise in half, leaving the stems on, then brush or drizzle with oil, lightly grill until some charring appears, and then remove the stems.

Fingerling Potatoes

Boil in water for 5-10 minutes (parcook), drain, cool, and slice in half. Toss with oil, salt and pepper then grill in a grill basket until skin is crispy and lightly charred.

Broccolini

This beautiful vegetable grills well for a tasty side dish. First lightly blanch (about one minute in boiled water), drain, and brush with a simple mixture of olive oil, minced garlic, and a squeeze of lemon, then grill until slightly charred.

Corn

Grill corn on the cob (husked) for about 10 minutes until the kernels deepen to a rich yellow. Top with a creamy sauce or some fresh herbs.

Fruits

Peaches, pineapple, figs, watermelon and even grapes grill well. Brush any of these with a little coconut oil and throw them straight on the grill or in a grilling basket. The sweetness of the fruit can add depth and texture for a savory salad or main dish (such as grilled peaches over mixed greens topped with a balsamic reduction). They also make a fun dessert all by themselves, with a topping of choice, or in place of fresh fruit. Take a plain shortcake to the next level by adding grilled fruit and whipped cream.

Sauce Up Your Grilled Dishes

Marinades

Marinating veggies for two to three hours before grilling is a simple way to add loads of flavor. Making your own marinades can be fun and creative. Try combinations like lemon, olive oil, herb and garlic; bourbon, brown sugar, and soy sauce; or pomegranate juice and chili.

Sauces

A simple sauce can elevate ordinary grilled veggies! Experiment with some of these ideas to toss with grilled veggies:

Tahini, Lemon, Tamari

3 tbsp tahini
2 tbsp lemon juice
1 tbsp tamari or soy sauce
1 tbsp water
1 glove garlic (minced or chopped)

Blend or whisk by hand.
This is a savory and delicious complement to grilled vegetables such as broccolini, mushrooms, peppers, zucchini, yellow squash, or use as a salad dressing.

Creamy Cilantro, Lime

1/2 cup soaked cashews
2 tbsp lime juice
1/4 cup roughly chopped cilantro

Combines well with grilled corn, stuffed avocados, or a grilled portobello burger.

Vegan Sriracha Mayo

1/4 cup vegan mayo
2 tbsp sriracha
Squeeze of fresh lemon
Pinch of cayenne if you like heat

Blend or whisk together.

Guide to Grilling Oils

Olive Oil

Extra virgin olive oil provides robust flavor but does best over a medium flame on the grill as olive has a lower smoke point than other oils. Try brushing it on while cooking.

Sesame Oil

Sesame has a higher smoke point which means you can safely use it for cooking over higher heats. It provides depth to marinades and different varieties offer different flavors; you could even try toasted sesame oil for an Asian flare.

Avocado Oil

This healthy oil has a high smoke point making it grill-friendly and suitable for any vegetable.

Safflower Oil

With a high smoke point and a neutral flavor, this oil is a great grilling go-to.

Coconut Oil

This is another oil tolerant of high heat. Melt coconut down to its liquid form and brush on fruit prior to grilling, the tropical flavor is a delicious accompaniment for grilling fruits like peaches or pineapple.

The most important ingredient is fun! 

The most important tools for a successful barbecue include your willingness to experiment and bring a sense of adventure to your time at the grill. Get ready to serve fresh dishes of grilled veggies and fruits for yourself and your friends and family.

Kayla Freudenberg

Kayla Rose Freudenberg is a yoga teacher and plant-based chef based in Orange County who believes that optimal health is an achievable goal for everyone. Kayla combines the principles of yoga, mindfulness, and nourishing food to guide and maintain the well-being of her students and clients.

www.KaylaRoseCuisineAndYoga.com

The post Pro Tips for Your Summer BBQ: Grilled Veggies and Fruits appeared first on LA Yoga Magazine - Ayurveda & Health.

Cooking with fresh herbs can help warm us from the inside, which is particularly helpful in on damp, rainy days, or in the midst of the early spring season. Fresh herbs can make what we think of as comfort foods more easily digestible and actually comfortable for the body, and not only our cravings.

According to Ayurveda, the late winter and early spring seasons are associated with the kapha dosha (the water and earth elements). To counteract the heaviness that can come up this time of year, we can all benefit from warming foods that are also grounding as well as full of fresh prana, or life-force. There are several ways in which we can add an element of freshness to a hearty, heart-warming dish and one of the easiest (and tastiest!) ways to do this is by cooking with fresh herbs.

While there are tons of herbs we can use to elevate our cooking, three herbs that belong in any chef’s kitchen are oregano, rosemary, and thyme. These three herbs are easy for any herb novice to grow, even in a window box or outdoor kitchen garden in a variety of conditions. They are botanically related to mint, making them hearty plants that easily take root. Of course if you didn’t have them growing at home, these are so common that you will be able to find them fresh at farmers markets, grocery stores, and even farm delivery services. Because they are full of aromatic compounds that boost flavor, these culinary gifts also have health benefits.

Dried herbs are great to keep on hand as well, just keep track of the “best by” dates and make sure to rotate what is in our cabinet. Use smaller amounts of dried herbs in recipes.

Oregano

Oregano in Italian food is a surefire way to feel warm and comforted. Take any of your basic Mediterranean dishes to the next level by adding a teaspoon or two of fresh chopped oregano. Beyond Italian, oregano is a zippy addition to salad dressings and sauces or even chopped finely and tossed into a Greek or Italian salad for a flavor explosion. Creamy cauliflower au gratin? Throw in a scant tablespoon of fresh oregano to take it to the next level.

Health benefits include: contains antibacterial and antimicrobial properties, boosts the immune system and metabolism, and offers a dose of omega 3 fatty acids.

Rosemary

The smell of rosemary has the power to transport you into a comforting home kitchen. Try finely chopping fresh rosemary and tossing it with roasted potatoes, sweet potatoes, or any other root vegetable for a soul-soothing treat. This is also a great addition to soups, sauces, breads, and more. When roasting with veggies simply remove the leaves from the steam of one or two sprigs and chop finely; for simmering in a stew or even a sauce to infuse flavor throw in a couple whole sprigs and allow to steep a bit, then discard.
Health benefits include: Rosemary is a cognitive stimulant believed to improve memory and combat dementia; it boosts the immune system, stimulates blood flow, freshens breath, and soothes stomach pain.

Thyme

Who doesn’t need more thyme in their lives? This should be in every home cooks kitchen, especially for its warming effects during the cold, rainy, or damp winter and spring months. This herb is the perfect addition to soups, stews, roasted vegetables, risottos, pastas, breads, salad dressings, and so much more. Easily remove the leaves from the stem by running your fingers down the sprig while gripping firmly.

Use thyme sparingly as it has a strong flavor. Depending on the size of your recipe, a teaspoon or so should be enough when finely chopped, but these leaves are small and can be used un-chopped; entire sprigs of thyme can also be simmered whole (great in stocks, soups, and stews) and then discarded.

Health benefits include: high antioxidant content, improves circulation, support heart health, strengthen your immune system as well as support vision because it is rich in carotenoids which are the precursors to Vitamin A in the body.

Once you start cooking with fresh herbs, keep experimenting. The next time you are roasting a batch of potatoes, chopping a salad, or even baking a loaf of bread, two minutes of washing and chopping some fresh herbs will improve whatever dish you are making. Using fresh herbs and better yet—growing your own—proves you don’t need to be a master chef to cook like one.

Creamy Miso-Thyme Dressing

This dressing is good on just about anything; served as a dip for raw veggies, baked zucchini or breads, drizzled over warm baked sweet potatoes, tossed in a pasta salad, or massaged into a kale salad.

Ingredients

1/2 cup organic grapeseed oil
1/4 cup water
4 tablespoons lemon juice
3 peeled garlic cloves
3 tablespoons white miso paste
2 scant teaspoons fresh thyme leaves, stems discarded
fresh cracked pepper to taste

Place all of the ingredients in a blender and blend until smooth and creamy. Adjust your seasonings to taste as you may want more miso, thyme, lemon or pepper. It should come out on the thicker side for a dressing but feel free to add in more water to thin it out to desired consistency. This can be stored well in an air-tight container in the fridge for seven days.

Kayla Freudenberg

Kayla Rose Freudenberg is a yoga teacher and plant-based chef based in Orange County who believes that optimal health is an achievable goal for everyone. Kayla combines the principles of yoga, mindfulness, and nourishing food to guide and maintain the well-being of her students and clients.

www.KaylaRoseCuisineAndYoga.com

The post Cooking with Herbs: Oregano, Rosemary, and Thyme appeared first on LA Yoga Magazine - Ayurveda & Health.