10 Herbal Teas You Can Make Yourself At Home And How To Do It

10 Herbal Teas You Can Make Yourself At Home And How To Do It

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10 Herbal Teas You Can Make Yourself At Home And How To Do It

Brewing your own herbal tea is not only easy, but it allows you to customize the flavor and potency to your liking. Here are 10 of our favorite homemade herbal teas:

1. Chamomile Tea

Chamomile is a soothing tea that helps promote relaxation and calmness. To make chamomile tea, simply steep 1-2 tablespoons of dried chamomile flowers in 8 ounces of hot water for 3-5 minutes.

2. Hibiscus Tea

Hibiscus tea is tart and refreshing, and is a great way to support healthy blood pressure levels. To make hibiscus tea, steep 1-2 tablespoons of dried hibiscus flowers in 8 ounces of hot water for 3-5 minutes.

3. Peppermint Tea

Peppermint tea is a refreshing and cooling tea that helps soothe upset stomachs and indigestion. To make peppermint tea, steep 1-2 tablespoons of dried peppermint leaves in 8 ounces of hot water for 3-5 minutes.

4. Ginger Tea

Ginger tea is a warming and soothing tea that can help relieve nausea, vomiting, and motion sickness. To make ginger tea, simmer 1 inch piece of fresh ginger root in 8 ounces of hot water for 10-15 minutes. You can also use 2-3 teaspoons of ground ginger if you don’t have fresh ginger.

5. Lemon balm Tea

Lemon balm tea is a calming tea that can help relieve anxiety and stress. To make lemon balm tea, steep 1-2 tablespoons of dried lemon balm leaves in 8 ounces of hot water for 3-5 minutes.

6. Lavender Tea

Lavender tea is a soothing and relaxing tea that can help promote sleep and calmness. To make lavender tea, steep 1-2 tablespoons of dried lavender flowers in 8 ounces of hot water for 3-5 minutes.

7. Nettle Tea

Nettle tea is a nourishing tea that is high in vitamins and minerals. It is also helpful for relieving seasonal allergies and sinus congestion. To make nettle tea, steep 1-2 tablespoons of dried nettle leaves in 8 ounces of hot water for 3-5 minutes.

8. Rosehip Tea

Rosehip tea is a high-antioxidant tea that can help protect against free radical damage. It is also rich in vitamins C and A. To make rosehip tea, steep 1-2 tablespoons of dried rosehips in 8 ounces of hot water for 3-5 minutes.

9. Hibiscus and Ginger Tea

This warming and refreshing tea combines the benefits of hibiscus and ginger tea. To make hibiscus and ginger tea, steep 1-2 tablespoons of each dried herb in 8 ounces of hot water for 3-5 minutes.

10. Throat Coat Tea

Throat coat tea is a soothing and healing tea that can help relieve sore throats and congestion. To make throat coat tea, steep 1-2 tablespoons of dried marshmallow root and 1-2 tablespoons of dried licorice root in 8 ounces of hot water for 3-5 minutes.

So there you have it – 10 delicious herbal teas that you can make yourself at home! Which one will you try first?

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 10 plant-Based Foods That Help To Reduce Stress On The Body

10 plant-Based Foods That Help To Reduce Stress On The Body

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 10 plant-Based Foods That Help To Reduce Stress On The Body

There are many benefits to following a plant-based diet, including reducing stress on the body. Here are 10 plant-based foods that can help to achieve this goal:

1. Kale: Kale is a cruciferous vegetable that is high in antioxidants and anti-inflammatory properties. It is also a good source of vitamin C, which can help to reduce stress levels.

2. Blueberries: Blueberries are another high-antioxidant food that can help to reduce inflammation in the body. They are also a good source of B vitamins, which can help to promote relaxation and calmness.

3. Oats: Oats are a good source of magnesium, which is known to help reduce stress levels. They are also high in fiber, which can help to keep you feeling full and satisfied throughout the day.

4. Quinoa: Quinoa is a complete protein that is also high in magnesium and B vitamins. It can help to improve mood and reduce stress levels.

5. Sweet potatoes: Sweet potatoes are a great source of complex carbohydrates, which can help to provide sustained energy throughout the day. They are also high in vitamin C, beta-carotene, and potassium, all of which can help to reduce stress levels.

6. Chickpeas: Chickpeas are a good source of both protein and fiber, as well as zinc and magnesium. They can help to improve mood and reduce stress levels.

7. Bananas: Bananas are a good source of potassium, vitamin C, and B vitamins, all of which can help to reduce stress levels. They are also a natural source of carbohydrates, which can help to provide energy throughout the day.

8. Pistachios: Pistachios are a good source of both protein and fiber, as well as zinc and magnesium. They can help to improve mood and reduce stress levels.

9. Sunflower seeds: Sunflower seeds are a good source of both protein and fiber, as well as zinc and magnesium. They can help to improve mood and reduce stress levels.

10. Green tea: Green tea is high in antioxidants and can help to reduce stress levels. It is also a good source of caffeine, which can help to improve energy levels and mood.

So there you go, my top 10 plant-based foods for reducing stress on the body. I hope you find this information helpful!

Thank you for Reading!

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Roasted Sweet Potato Wedges

Roasted Sweet Potato Wedges

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Roasted Sweet Potato Wedges

These lightly spiced sweet potato wedges are great as a snack or served with your favorite plant-based burger and ketchup.

The trick to making great roasted sweet potatoes without oil is to steam them before you put them in the oven. This precooking step makes the wedges tender, not chewy.

INGREDIENTS

  • 2 medium sweet potatoes (1½ lb.), peeled and cut lengthwise into 6 wedges
  • 1 teaspoon granulated garlic
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper

INSTRUCTIONS

  1. Preheat oven to 425°F. Line a large baking sheet with parchment paper. Place potato wedges in a steamer basket in a large saucepan. Add water to saucepan just below basket. Bring to boiling. Steam, covered, 7 minutes or until just tender.
  2. Arrange potato wedges on the prepared baking sheet in a single layer. In a small bowl stir together the remaining ingredients. Sprinkle spice mixture over potato wedges.
  3. Roast 15 to 20 minutes or until browned and tender, turning once halfway through cooking. Serve hot.

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Single-Rise Sweet Potato Dinner Rolls

Single-Rise Sweet Potato Dinner Rolls

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Single-Rise Sweet Potato Dinner Rolls

Sweet potato keeps these whole grain dinner rolls moist and adds golden color. Even better, they’re ready in 90 minutes, and that includes an hour of rising time.

Mashed sweet potato adds sweetness, moisture, and a golden-orange hue to these whole grain dinner rolls. Just before baking the risen rolls, you can brush them with plant milk and sprinkle lightly with poppy seeds.

Tip: For 1 cup mashed sweet potato, peel one 12-oz. sweet potato and cut into 3/4-inch pieces. Place sweet potato in a steamer basket in a saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 10 minutes or until very tender. Remove potato; mash with a potato masher

INGREDIENTS

  • 3 to 3½ cups white whole wheat flour, divided
  • 2 packages quick-rising yeast
  • 1 teaspoon sea salt
  • 1 cup mashed sweet potato (*See headnote)
  • ½ cup unsweetened applesauce
  • ½ cup unsweetened plant milk, such as almond, soy, cashew, or rice
  • 2 tablespoons pure cane sugar

INSTRUCTIONS

  1. In a large bowl stir together 2 cups of the flour, the yeast, and salt.
  2. In a medium saucepan heat and stir sweet potato, applesauce, milk, and sugar until warm (120°F to 130°F). Add sweet potato mixture to flour mixture. Beat with a mixer on low 30 seconds, scraping bowl constantly. Beat on high 3 minutes. Stir in as much of the remaining 1 to 1½ cups flour as you can.
  3. Turn dough out onto a lightly floured surface. Knead in enough of the remaining flour to make a moderately soft dough that is smooth and elastic (5 to 7 minutes). Cover and let rest 10 minutes.
  4. Line a large baking sheet with parchment paper. Divide dough into 16 portions. Roll each portion into a ball and place 1 inch apart on the prepared baking sheet. If desired make ¼-inch-deep decorative cuts across tops of rolls. Cover and let rise in a warm place until nearly double in size (45 minutes).
  5. Preheat oven to 400°F. Bake rolls 20 to 25 minutes or until golden. Cool slightly; serve warm.

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Sweet Potato Casserole with Herbed Mushroom Stuffing

Sweet Potato Casserole with Herbed Mushroom Stuffing

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Sweet Potato Casserole with Herbed Mushroom Stuffing

Fresh herbs, plenty of mushrooms, and a creamy-cheesy cashew dressing make this sweet potato casserole a delicious main course.

This crowd-pleasing sweet potato casserole features layered sweet potatoes, savory vegan cream sauce, and herbed mushroom stuffing. It makes for a delicious main course, especially when accompanied by a hearty soup or stew like our Autumn Lima Bean Stew.

INGREDIENTS

SAVORY CREAM SAUCE

  • ½ cup cashews
  • 1½ cups plant-based milk
  • 1 cup nutritional yeast
  • ¼ cup oat flour
  • ¼ cup lemon juice
  • Sea salt
  • Ground black pepper

SWEET POTATOES AND STUFFING

  • 4 medium sweet potatoes, cut into ½-inch-thick rounds (about 3 pounds)
  • 1 medium red onion, cut into ¼-inch dice (2 cups)
  • 1 pound mushrooms, cut into ¼-inch dice
  • 2 tablespoons minced fresh garlic (12 cloves)
  • 1 tablespoon (2–3 sprigs) finely chopped fresh rosemary (or ½ tablespoon dried)
  • 1 tablespoon (5–6 sprigs) finely chopped fresh thyme (or ½ tablespoon dried)
  • 2 tablespoons red wine vinegar
  • 1 cup breadcrumbs
  • ½ cup fresh or dried cranberries
  • ¼ cup finely chopped fresh chives, divided
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
INSTRUCTIONS
  1. Preheat oven to 400°F.
  2. Soak the cashews in ½ cup hot water for 10 minutes. Transfer the cashews and their soaking water to a blender. Add the milk, oat flour, nutritional yeast, lemon juice, salt, and pepper. Blend into a smooth sauce.
  3. Steam sweet potatoes in a steamer insert set over a pan of boiling water, covered, for 15 to 20 minutes or until sweet potatoes are tender when pierced with a fork. You might need to do this in batches.
  4. Meanwhile, place the onions, mushrooms, and garlic in a large, dry skillet, and sauté over medium heat, stirring frequently, for about 10 minutes. (There is no need to add water; the mushroom will release enough liquid to cook the vegetables without them sticking to the pan.) Add the rosemary, thyme, and vinegar, and continue to cook for 5 minutes. Remove pan from heat, and add the breadcrumbs, cranberries, half of the chives, and the salt and pepper. Mix well.
  5. Spread ½ cup of Savory Cream Sauce on the bottom of the casserole dish. Place a layer of the potatoes over it. Spread a liberal amount of stuffing over the potatoes and drizzle another ½ cup of sauce. Repeat with the rest of the potatoes, another liberal layer of the stuffing and a generous drizzle of sauce. Sprinkle the remaining filling as the final layer.
  6. Bake, uncovered for 20 to 25 minutes until the top is brown and crumbly.
  7. Remove from the oven and garnish with remaining fresh chives.
  8. Serve with the remaining Savory Cream Sauce, warmed up, on the side. You may need to add water if the sauce is too thick.

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Twice-Baked Sweet Potatoes

Twice-Baked Sweet Potatoes

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Twice-Baked Sweet Potatoes

A curried pea-chickpea filling takes baked sweet potatoes to the next level. Serve with tofu Sour Cream and a green salad.

You can teach your family about fusion cooking with this recipe, which features combinations that aren’t necessarily traditional to any one cuisine. The stuffing for these Twice-Baked Sweet Potatoes is full of the flavors of India, with curried peas and bell peppers.

INGREDIENTS

INGREDIENTS:

  • 4 large sweet potatoes (about 2 lbs), scrubbed
  • ½ yellow onion, diced small
  • ½ red bell pepper, diced small
  • 2 cloves garlic, minced
  • 2 teaspoons curry powder
  • 1 cup frozen or fresh peas
  • 1 cup cooked or canned (and drained and rinsed) chickpeas
  • ½ cup toasted cashews
  • ½ cup chopped fresh cilantro
  • sea salt
  • Sour “Cream”

INSTRUCTIONS

  1. Preheat the oven to 350°F.
  2. Pierce each sweet potato a few times with a fork, then place them on a baking sheet and bake until tender, 45 to 60 minutes.
  3. While the sweet potatoes bake, sauté the onions and bell peppers in a skillet over medium heat, stirring frequently, until the onions turn translucent and start to brown, about 8 minutes. Add the garlic and curry powder and cook for 1 more minute. Add the peas, chickpeas, cashews, and cilantro, and cook for 2 to 3 minutes to marry the flavors.
  4. When the sweet potatoes are tender, let them cool until they are easily handled. Cut each sweet potato in half lengthwise and scoop out all but a ½-inch wall of the flesh. Add the scooped sweet potato flesh to the skillet with the chickpea mixture. Mix well, then season with sea salt to taste.
  5. Spoon the filling into each of the sweet potato halves and place them back on the baking sheet. Bake until the tops of the sweet potatoes start to brown, about 25 minutes. Serve with the Sour “Cream.”

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10 Things You Should Know To Reduce Back Pain While Sleeping

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10 Things You Should Know To Reduce Back Pain While Sleeping

1. Keep a cool environment: The cooler the environment, the better it will be for reducing back pain while sleeping. Consider using a cooling pillow or mattress pad.
2. Stretch before bed: A few minutes of stretching before bed can help reduce tension in the muscles and ligaments that support the spine. Throughout the day get up and move around every few hours: If you stay in the same position for too
3. Keep a neutral spine: Try to maintain a neutral spine when you sleep by using a pillow that supports your head and neck, and sleeping on your back or side. This will help reduce the stress on your back.
4. Use a supportive mattress: A supportive mattress will help keep your spine aligned while you sleep. If you suffer from back pain, it might be helpful to invest in a firm mattress.
5. Elevate your feet: If you have trouble sleeping due to back pain, try elevating your feet. This will help take the pressure off your back and make it easier to sleep.
6. Stretch before bed: A few simple stretches before bed can help loosen up tight muscles and reduce back pain.
7. Avoid sleeping on your stomach: Sleeping on your stomach can put extra stress on your back. Try to sleep on your back or side instead.
8. Use a pillow between your knees: If you sleep on your side, placing a pillow between your knees can help keep your spine aligned and reduce back pain.
9. Take breaks during the day: When you’re sitting or standing for long periods of time, take a break every hour or so to move around and stretch. This will help reduce tension in your back.
10. See a doctor if symptoms persist: If you’re experiencing severe back pain, see a doctor for diagnosis and treatment. Persistent back pain can be a sign of a more serious problem and should not be ignored.
There you have my top 10 tips for reducing back pain while sleeping. I hope this information is helpful to you and that you find relief from your back pain soon.

Thanks for reading!

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Sweet Potato Lasagna

Sweet Potato Lasagna

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Sweet Potato Lasagna

With layers of tomato sauce, sweet potato filling, cashew cheese, and lasagna noodles, it’s not hard to see why this vegan lasagna is a fan favorite.

This dish is ideal to serve to a group. It has all sorts of different tastes and textures. Use white-fleshed sweet potatoes with brown, purple, or reddish-orange skin (they may be labeled as yams), which can be found in most well-stocked grocery stores, and at farmers’ markets. Starchier and drier than the moister, sweeter orange-fleshed garnet or jewel varieties, these work better in this dish, because they hold their texture without becoming overly moist or runny. Serve sweet potato lasagna with a salad for a complete meal. Also, be sure to check out our reader-favorite vegan spinach lasagna!

INGREDIENTS

FOR THE CASHEW CHEESE:

  • 1 cup cashews
  • 1 ½ tablespoons nutritional yeast
  • 2 tablespoons fresh lime juice (from 1 to 2 limes)
  • ¼ teaspoon garlic powder
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

FOR THE SWEET POTATO FILLING:

  • 3 pounds white-fleshed sweet potatoes (4 to 5 medium), peeled and cut into large pieces
  • 1 tablespoon fresh lime juice (from 1 lime)
  • Sea salt

FOR THE SAUTÉED GREENS:

  • 2 cups finely chopped leeks, white and light green parts
  • 12 ounces button mushrooms, finely chopped (4 cups)
  • 2 small cloves garlic, minced
  • Sea salt
  • 1 bunch Swiss chard, stemmed and finely chopped (about 4 cups)
  • 1 bunch spinach, stemmed and finely chopped (about 4 cups)

FOR THE TOMATO SAUCE:

  • 3 medium tomatoes, diced (about 3 cups)
  • 1 cup diced red onion
  • 2 (6-ounce) cans tomato paste
  • 2 pitted dates
  • 2 cloves garlic
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1/8 teaspoon freshly ground black pepper
  • Sea salt
  • 1 pound rice lasagna noodles (16 noodles)

INSTRUCTIONS

  1. To make the cashew cheese: Place the cashews in a small bowl and add at least 1 cup water. Set aside to soak until softened, 1 to 2 hours. Drain the cashews and place them in a blender with the nutritional yeast, lime juice, garlic powder, salt, pepper, and ¾ cup water. Blend until the mixture is smooth and has the consistency of cream cheese. Transfer the cashew cheese to a pastry bag, a resealable bag, or a squeeze bottle, and set aside.
  2. Meanwhile, to make the sweet potato filling: Place a steamer basket insert in a saucepan filled with about 2 inches of water. Bring to a simmer, and add the sweet potatoes. Cover the pan and steam until tender when pierced with the tip of a sharp knife, 15 to 17 minutes. Transfer the sweet potatoes to a large bowl.
  3. Use a potato masher to mash the sweet potatoes. Add the lime juice and salt to taste, and mix well. Set aside.
  4. To make the sautéed greens: Combine the leeks and ¼ cup water in a sauté pan. Cover and cook over low heat until the leeks are very soft, about 15 minutes. Add the mushrooms, garlic, and salt to taste. Cook, covered, over medium heat, until the mushrooms are soft, 5 to 7 minutes. Add the Swiss chard and the spinach, and cook, uncovered, until the greens are tender, 5 to 7 minutes. Remove from the heat and let cool.
  5. To make the tomato sauce: Combine the tomatoes, onion, tomato paste, dates, garlic, and 1 cup water in a blender or food processor. Blend until smooth. Transfer the mixture to a saucepan, and add the oregano, basil, pepper, a generous pinch of salt, and 2 cups water. Cook over medium heat for 40 minutes. Taste for seasoning and set aside.
  6. Bring a large pot of water to a boil. Cook the noodles according to the instructions on the package. Drain thoroughly. Spread out the noodles on a wire rack or a towel, making sure they do not overlap. Let cool.
  7. Preheat the oven to 350°F.
  8. To assemble the lasagna, spread 1 ½ cups of the tomato sauce over the bottom of a 9 × 13-inch baking pan that is at least 2 inches deep. Arrange a layer of 4 lasagna noodles on top, slightly overlapping each of them.
  9. Top with half of the mashed sweet potatoes, then another layer of 4 noodles. Spread all of the sautéed greens on top. Pipe half of the cashew cheese on top of the greens (if it is in a resealable bag, just snip off one corner).
  10. Arrange a layer of 4 pasta noodles on top of the cheese. Spread half of the remaining tomato sauce over the pasta. Spread the remaining sweet potatoes on top.
  11. Arrange the last layer of pasta atop the sweet potatoes. Spread the remaining tomato sauce on top. Pipe the remaining cheese over the sauce in a fun zigzag or swirling pattern.
  12. Bake until the cheese on top is lightly browned and the sauce is bubbling along the sides of the pan, about 45 minutes. Let stand for 5 minutes before serving.
  13. Serve hot.

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Sweet Potato Mac and Cheese

Sweet Potato Mac and Cheese

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Sweet Potato Mac and Cheese

In this family-friendly mac and cheese, creamy sweet potato plus garlic and nutritional yeast make for scrumptious cheesy flavors.

Sweet potatoes make a surprisingly smooth and creamy sauce for one of America’s favorite dishes. Of course, our version isn’t just delicious; it’s also as healthy as it can be! Enjoy this vegan Mac and Cheese for lunch, dinner, or an afternoon snack.

INGREDIENTS

  • 1 14-ounce package dried whole grain macaroni
  • 1 large sweet potato (12 ounces), peeled and chopped
  • 1 cup chopped onion
  • ½ cup unsweetened plant-based milk, such as almond, soy, coconut, or rice
  • ½ cup nutritional yeast
  • 2 cloves garlic, minced
  • ½ teaspoon grated whole nutmeg
  • ½ teaspoon dried rosemary, crushed
  • Sea salt, to taste
  • Freshly ground black pepper, to taste

INSTRUCTIONS

  1. Preheat oven to 425°F. In a large pot cook macaroni according to package directions; drain. Transfer macaroni to a large bowl.
  2. Meanwhile, in a medium saucepan cook sweet potato, covered, in enough boiling water to cover 8 to 10 minutes or until tender; drain.
  3. For sauce, in a blender or food processor combine sweet potato and onion. Cover and blend or process until smooth, adding enough of the milk to reach a creamy consistency. Add yeast, garlic, nutmeg, and rosemary. Cover and blend or process just until combined. Season with salt and pepper.
  4. Pour sauce over cooked macaroni; stir to coat. Transfer to a 2-qt. square baking dish. Bake 15 minutes or until top starts to brown.

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16 Healthy Vegan Staples You Should Always Have On Hand

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16 Healthy Vegan Staples You Should Always Have on Hand

There are many benefits to following a vegan lifestyle, from improving your health to helping the environment. But what can be difficult is knowing exactly what to eat and where to find vegan-friendly foods.

That’s why we’ve put together this list of 16 healthy vegan staples you should always have on hand. With these foods in your fridge or pantry, you’ll always be able to cook up a nutritious, delicious vegan meal.

1. Beans: There are endless possibilities when it comes to cooking with beans. They can be used in soups, stews, dips, burritos, and more. Plus, they’re packed with fibre and protein, making them a perfect staple for any vegan diet.

2. Tofu: Tofu is a versatile food that can be used in a variety of dishes. It’s especially good for recipes that call for eggs, such as scrambles or quiches.

3. Nutritional Yeast: Nutritional yeast is a great condiment to have on hand for adding a cheesy flavor to dishes. It can be sprinkled on salads, pasta, and more.

4. Lentils: Lentils are a great source of protein and fibre, and they cook up quickly making them a perfect quick meal option.

5. Quinoa: Quinoa is a superfood that’s packed with protein, fibre, and vitamins and minerals. It’s also gluten-free, so it’s perfect for those with gluten sensitivities.

6. Rice: Rice is a versatile grain that can be used in a variety of dishes. It’s perfect as a side dish or as the main course.

7. Oats: Oats are a healthy breakfast option that are packed with fiber and protein. They can also be used in recipes such as cookies, bars, and more.

8. Frozen Veggies: Frozen veggies are a great way to add nutrients and colour to your meals. They’re quick and easy to prepare, and they come in a variety of flavours and textures.

9. Avocados: Avocados are a nutrient-rich fruit that are high in fibre, potassium, vitamin C, and monounsaturated fats. They make a great addition to any vegan diet.

10. Whole Grains: Whole grains are a healthy and nutritious way to fuel your body. They’re an excellent source of fibre, protein, and vitamins and minerals.

11. Fruit: Fruit is a delicious and nutritious way to satisfy your sweet tooth and get in some essential nutrients. It’s also a good source of fibre.

12. Nut Butters: Nut butters are a great source of protein, healthy fats, and vitamins and minerals. They make a great snack or addition to smoothies or recipes.

13. Seeds: Seeds are a nutrient-rich food that is high in fibre, protein, and healthy fats. They make a great addition to salads, smoothies, and more.

14. Tamari: Tamari is a soy sauce alternative that is gluten-free. It’s perfect for adding flavour to dishes.

15. Sriracha: Sriracha is a hot sauce that is perfect for adding heat and flavour to any dish. It’s especially good on vegan dishes.

16. Vegetable stock: Vegetable stock is a key ingredient in many vegan dishes, and it’s easy to make at home. Simply simmer vegetables in water until the water is flavourful. you can also buy it from your local store but make sure it is a low sodium stock.
With these 16 healthy vegan staples on hand, you’ll be able to create delicious, nutritious meals every day that fit your vegan lifestyle.
Enjoy Cooking!

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