I recently did a 3-week cleanse, eliminating all gluten, dairy, added-sugar (including alcohol) and caffeine from my diet. In the end, caffeine (or the lack there of) seemed to make the biggest impact on my mental and physical sense of well-being. It’s not that I was drinking 5+ cups of coffee a day–in fact, I rarely had more than one–but as someone who is admittedly type A and stress-prone, the stimulant effect of caffeine was doing more harm than good.

Without caffeine I fall asleep faster, wake up feeling more rested and have far fewer spikes in anxiety throughout the day.

That being said, I’m someone who loves a latte from time to time and while decaf espresso is better than regular, it still contains caffeine. Everything in moderation, I still intend to have my decaf almond milk latte’s from Whole Foods every now and again, but on a more regular basis I’ve devised a delicious caffeine-free alternative loaded with superfoods.

Here are the highlights of three nutrient-dense ingredients in my caffeine-free, vegan latte:

Chicory Root:

detoxifying coffee-substitute
naturally caffeine-free
antimicrobial and antifungal properties
phenolic antioxidants help reduce inflammation and prevent disease

The taste isn’t a dead ringer for coffee, but as someone who loves(/d) black coffee it comes pretty darn close.

Cinnamon

regulates blood sugar
reduces LDL cholesterol
anti-inflammatory properties which reduce cytokines linked to arthritic pain
reduces chronic inflammation linked with Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, brain tumors and meningitis
alleviates menstrual pain
may be effective for infertility because it contains cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women

Coconut Oil

contains lauric acid (a medium chain triglyceride or MCT) which increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels
rich in antioxidants, which helps boost immunity
when MCT breaks down helps liver break down fats and increase metabolism
may help regulate blood sugar and reduce abdominal fat

Chicory Almond Milk Latte

What You’ll Need:

{makes 2 servings}

1 Tbs chicory root tea
10-oz water
8-oz unsweetened almond milk (see recipe for my Homemade Almond Milk below)
2 medjool dates
2 tsp coconut oil
1/2 tsp cinnamon
1/4 tsp each ground cloves, nutmeg, cardamon and white pepper

How to Make It:

Steep 1 tablespoon of roasted chicory root tea in 10-oz of boiling water for 3-5 minutes.
In a blender, add 8-oz unsweetened almond milk, 2 medjool dates (pits removed), 2 teaspoons of coconut oil and all the spices.
Once tea is steeped, add tea to blender and blend on high for 1 minute until frothy.
Serve in two coffee mugs with a dash of cinnamon or cocoa powder on top.

Note: if you like your lattes extra hot, give this a nuke in the microwave for 30-40 seconds or heat your almond milk on the stovetop in advance of putting it in the blender.

Homemade Almond Milk

What You’ll Need:

1 cup raw almonds
4 cups filtered water

How to Make It:

Add almonds and water to blender and mix on high until smooth.
Optional: strain liquid through cheese cloth to remove any pith.

Note: You can also add 1 tsp of vanilla extract to make it an unsweetened vanilla almond milk.

In our slim-obsessed society we often lump carbohydrates into one demonized category to be avoided at all costs. Carbophobes, listen up!! Not only are whole grains an excellent source of vitamin E, they’re crucial to your metabolism because they’re rich in B-complex vitamins. They’re also packed full of dietary fiber–a.k.a. your best ally against over-eating and weight gain.

So how can you work these great grains into your diet? How about a delicious whole grain risotto recipe using farro and featuring another dietary supastar–leeks!

Leeks are a great source of Vitamin A. In fact, one serving contains up to 1/3 of your daily recommended value. As a member of the onion family they are a great source of allicin, which has proven anti-fungal and antibacterial properties–part of what gives these green tubers prebiotic properties. Prebiotics have been proven to alleviate symptoms of IBS and may reduce the risk of certain kinds of cancer.

What You’ll Need:

6 cups low-sodium vegetable or chicken stock
2 tablespoons extra virgin olive oil
1 red onion, diced
3 leeks, white and light green parts only, rinsed thoroughly and sliced into rings
3-4 garlic cloves, minced
1 cup Arborio rice
1/2 cup dry white wine
2 cups cooked farro (3/4 cup uncooked)
1 cup fresh parsley, coarsely chopped
Salt & pepper to taste
2 tbs fresh lemon juice

How to Make It:

Bring stock to a simmer in a medium saucepan over low heat.
Heat olive oil over medium heat in a large, heavy saucepan. Add diced onion and a pinch of salt, sautéing for 3-4 min. Then add leeks and sauté another 2-3 min. Once onions and leeks begin to soften, add garlic and Arborio rice. Cook about 3 min, or until rice begins to crackle.
Pour in wine and cook over medium heat, stirring constantly, until the wine has almost completely disappeared. Stir in one ladleful of simmering stock. The stock should bubble not boil. Cook, stirring often, until it’s almost absorbed. Add another ladleful and continue cooking like this (adding more liquid when the rice is almost dry) until you’ve used up most of your stock and the rice is al dente.
Stir in the pre-cooked farro (make it according to the directions on the package), parsley fresh lemon juice, and salt and pepper to taste. and herbs. Add another ladleful of stock and continue to cook for a minute, then a remove from the heat.
The risotto should be creamy but not runny. If it’s dry, add a little stock.

Making this will be a labor of love. You’re constantly ladling and stirring, so grab a glass of wine and don’t drift too far from the stove. It’ll be worth it, I promise!

Tag: metabolism