The Nourishing Gourmet

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Beverages

Herbal Hibiscus Lemonade (Keto, THM)

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The tart and floral flavors of hibiscus, chamomile, peppermint, and (optional) rosebuds or lavender make this stevia-sweetened hibiscus lemonade special. While I’ve been enjoying this flavorful drink through the cold dark winter, it will be even more welcome on warm spring days and hot summer days. It’s a lovely, antioxidant-rich beverage that will keep you hydrated without adding calories and sugar.

Because hibiscus lends so much flavor and tartness, you won’t need as many lemons for this lemonade. By the way, you can make this using just the hibiscus as well, though I love the more subtle and complex flavors the other herbs add. Each of these special herbs and flowers adds its own flavor, as well as benefits. 

This is sweetened with pure stevia for a sugar-free option. This is a great choice because there is already an herbal flavor to this lemonade, and lemon also hides stevia well. Other options include pure monk fruit, or, to go old-school, you could sweeten with simple syrup. Because I drink this almost daily, I like to keep mine sugar-free. 

For those on THM, make sure that you use pure stevia powder or pure monk fruit powder. 

This drink is a wonderful way to stay hydrated, but you also get gentle support from these herbs, along with the lemon. There are many benefits to each. As always, it’s good to make sure that there are no contraindications with any medicines you may be taking or other considerations (including if pregnant or breastfeeding), before adding any herbs regularly. But these herbs are generally considered safe for most people, and herbal infusions are a gentle way to consume them while getting many of their benefits. A friend’s nutritionist recommended daily hibiscus infusions as part of her protocol for lowering high blood pressure, and I’ve been intrigued since. 

For example, a few of the possible benefits include: Hibiscus is full of antioxidants and can support the liver and lower high blood pressure (if you have low blood pressure, ask your doctor about whether this is appropriate for you). Chamomile and hibiscus both have been studied for possible anti-cancer benefits. Chamomile and peppermint can aid your digestion, while chamomile can help lower blood sugar. Sources 1, 2, 3

A simple way to make this? I just use my French Press! Here’s the one I own. Any eight-cup (34 oz) French press will work. OR, steep in any heat-safe container, and pour through a strainer when finished.

Where to source herbs

I was able to find mine at a local co-op/store where they provide herbs and spices in bulk. This is an excellent path when experimenting and deciding what you like and don’t like. Long-term, you may want to buy in bulk as it will be a cheaper option. Do so by buying through a trusted company (Frontier co-op and Mountain Rose Herbs both have good reputations). Rose petals or rose buds are harder to source, as well as more expensive, so they are optional. I would be very wary of buying online through companies that don’t have a strong reputation.

Helpful kitchen items: 

Other Delicious Healthy Beverages:

Herbal Hibiscus Lemonade 

  • 2-4 tablespoons hibiscus petals 
  • 1 tablespoon chamomile blossoms 
  • 1 tablespoon dried peppermint 
  • 5 edible dried rosebuds (or 1 tablespoon dried rose petals), OR 1 heaping teaspoon dried lavender, optional*
  • 2 lemons 
  • Pure Stevia Extract (no fillers) 

Put all of the herbs into the French press. Two tablespoons of hibiscus will make a more mild and gentle version. 4 tablespoons is very bright and flavorful (and it may need a little extra stevia to counteract the tartness). 

Add hot water to fill line and allow to steep for twenty minutes without the lid on. Stir once or twice to ensure all of the herbs are submerged. 

Once the herbal infusion is lukewarm or room temperature, press down with the plunger on the French Press. Fill two mason jars ¾ full of ice. Add the juice of one lemon to each jar. Add a heaping 1/16 teaspoon or a scant ⅛ teaspoon of Now Pure Stevia extract to each quart. Split herbal infusion between the two jars and fill to the fill line with water, if needed. Stir well, making sure the stevia is dissolved. Add more stevia to taste, if needed. Enjoy!

*Rosebuds/petals will give a light floral flavor. Lavender will be more pronounced.

How to Make Whipped Dalgona Coffee with Mushroom Coffee Option

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It apparently started as a craze in South Korea, and now is tearing its way through the U.S –- some have dubbed it the “quarantine coffee,” though it’s most often known by the name “Dalgona coffee.” Of course, I had to try it out. What alchemy is this! You put together some hot water, instant coffee, and sugar of choice, and it whips up like whipping cream.

My husband and I weren’t really sure that we would like it, but once spooned on top of milk over ice, it’s a deliciously sweet coffee drink that is an easy treat to make at home. We are sold! 

I had to dig out my instant coffee stash from our camping supplies for our first batch, but then I had an epiphany — what about my instant mushroom coffee? This is an instant coffee blend mixed with good-for-you mushrooms. It also happens to be the one coffee I can always tolerate. 

I liked the version with mushroom coffee even better. 

Some tips on supplies and methods: 

  • Instant coffee is good to have on hand not simply for coffee making but to use in baked goods. Try adding a teaspoon or two to your next brownie batch, and see how coffee makes the flavor richer and more robust. 
  • We used this brand of instant coffee. However, this brand has gotten thumbs up as one of the better ones. You can also find instant organic coffee (for our normal coffee habits, we try to pick organic since coffee beans can be heavily sprayed during the growing process). Also, this is a heavily caffeinated drink, but you can use decaf as well. 
  • This is the brand of mushroom coffee that I adore. It’s one of the only coffee brands I always tolerate. 
  • You want to use neutral milk for this. I tried coconut milk, and it was pretty strong in flavor (it helped once I watered it down some). Normal milk is ideal, but for those of us who are dairy-free, use the most neutral milk you have. 
  • We are trying to really keep our sugar consumption low right now, so we ended up trying out xylitol instead of regular white sugar, and it worked perfectly! I’ve also heard of people using coconut sugar with success. 
  • If you don’t have a hand mixer, I’ve heard that whisking vigorously by hand works or using a hand frother. One chef even shook it by hand in a mason jar! 
Incredibly delicious, but super easy, this coffee uses instant coffee to make whipped coffee foam.

Whipped Coffee 

  • 1 tablespoon instant coffee 
  • 1-2 tablespoons of sugar of choice (evaporated cane sugar, coconut sugar, and xylitol are all good choices) 
  • 2 tablespoons hot water 
  • Ice and milk for serving 
  1. Put all three ingredients in a heat-safe bowl, and then beat with an electric beater for 2-5 minutes, until the mixture resembles whipped cream texture. 
  2. Put ice in a cup, and pour milk of choice until 2/3s full. Spoon whipped coffee on top, and enjoy. 
This delicious and healthy version of “Dalgona coffee” is made using instant mushroom coffee. I love it with a neutral dairy-free milk with a little vanilla added to it.

Whipped Mushroom Coffee 

  • 1 packet of mushroom coffee *
  • 1 tablespoon of sugar of choice (evaporated cane sugar, coconut sugar, and xylitol are all good choices) 
  • 2 tablespoons hot water 
  • Ice and milk for serving 

  1. Put all three ingredients in a heat-safe bowl, and then beat with an electric beater for 2-5 minutes, until the mixture resembles whipped cream texture. 
  2. Put ice in a cup, and pour milk of choice until 2/3s full. Spoon whipped coffee on top, and enjoy. 

* One packet of mushroom coffee isn’t a tablespoon of instant coffee. It worked well despite that, but the foam was softer likely because it was half the amount. You can use two packets for a whole tablespoon, if desired.

Pomegranate Italian Cream Soda (Dairy Free)

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This healthy but sophisticated drink is delicious as well as beautiful. Antioxidant rich and only three ingredients! -- The Nourishing Gourmet

This sophisticated Italian Soda is sweetened and flavored with rich pomegranate juice for a refreshing and antioxidant-rich drink. You only need two ingredients (or three for the cream version), with no sugar syrup needed. It’s a lovely and beautiful drink! I especially like it with a drizzle of coconut milk (my husband uses cream or half and half).

Pomegranate works particularly well for this type of drink because it has such a pronounced flavor. Other juices could easily become watered down too much, and so you would have to use a juice concentrate instead. The other possible method is the one I used for this Paleo Raspberry Cream Soda where I started with whole raspberries.

Make sure you buy 100% pomegranate juice, otherwise the flavor won’t be pronounced enough. I used Pom Juice, but you can also use something like this brand.

Another juice I’m eager to try as an Italian Soda is tart cherry juice. It’s also especially antioxidant-rich and with a robust flavor.

If you wanted to try a juice concentrate, you can find anything from blueberry concentrate, black cherry juice concentrate, and even elderberry concentrate. For juice concentrates you will only need a small portion per cup.

This is the Coconut Milk I like to use. It is guar gum free, and it is easy to stir into a drink.

This drink is paired nicely with quinoa pizzas, pasta dishes, and salads.

This healthy but sophisticated drink is delicious as well as beautiful. Antioxidant rich and only three ingredients! -- The Nourishing Gourmet

Pomegranate Italian Cream Soda (Dairy Free)

I eyeball the proportions. Fill the glass 3/4s full of sparkling water, and then finish it with the juice.

Per Serving:

  • Ice
  • ¾ cup of sparkling water
  • ¼ cup of pomegranate juice
  • 1-2 teaspoons Aroy-D Coconut Milk (or, if consuming dairy, cream or half and half)

Directions:

Fill a cup with ice, and add sparkling water. Add juice, and stir in the coconut milk. Enjoy.

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Lemon Apple or Raspberry Banana Green Monster Smoothie (and 5 Reasons to Drink Green Smoothies)

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Why Green Smoothies are so healing, and how to enjoy them on a regular basis.

These healing smoothies are stuffed full of greens, and antioxidant-rich berries and lemons. They are especially for those bringing healing foods into their diet. I love them! Full fat coconut milk makes it creamy and delicious, but it also helps aid in the absorption of nutrition (Read: Fat and the absorption of vitamins). I personally love the flavor of lemon in the Lemon Apple smoothie, and it helps balance any bitterness from the greens. Plus, read about all of the health benefits of lemons here. Healing smoothies like these have been an important part of my diet since I got sick months ago, and I definitely felt the lack when I tried cutting them out.

I find that green smoothie drinking is somewhat frowned upon in the real food, slow food, Nourishing Traditions crowd. It’s true that smoothies weren’t available to our ancestors, but I have no problem using a blender if it will help me heal and energize me!

Here are five reasons that you might want to consider including them into your routine. Just remember that we are all unique, and you should add in what works best for you.

Green smoothies up your vegetable intake

I have long known that I feel significantly better when eating a lot of vegetables. The Wahls protocol has also inspired me to get a lot of produce into my daily diet. But I’m not going to lie – It can be hard to consume the amount that makes me feel best. This is especially true when you are healing or deal with chronic health issues. But it’s also true for those of us with busy lifestyles, work schedules, or kids! Consuming lots of greens in your smoothies is an easy way to enjoy the benefits of a high vegetable diet. 

Help you consume antioxidant rich berries

Blueberries, wild blueberries, and raspberries are easily accessible and offer a lot of antioxidant support. This is so important for fighting inflammation and it’s best to get antioxidants from food not supplements (read more why here PDF). They also add fiber and nutrition and are wonderful foods to keep in your diet on a regular basis. The lemon apple smoothie offers support through the lemon and apple too.

Green smoothies are FAST

I love the slow food movement, and I have a chicken slowly roasting over a bed of vegetables in my oven right now, but I love foods that are fast too. I recognize that I need fast things at least sometimes, and you probably do too.

Green smoothies are easy to digest

As many have experienced with Lyme disease, or mold exposure, and many other gut disturbances, digestion can be easily upset. Some find that they have to only consume well cooked vegetables. In my case, I also find smoothies are especially easy on my stomach. It’s been a huge blessing for me during months when everything I ate felt heavy in my stomach – with the exception of smoothies.

Green smoothies can be enjoyed on the go

And by the go, I don’t just mean taking them in the car. I like that I can be sipping on my smoothie slowly while helping a child with homework, or doing housework. I think we overall do need to slow down and eat slowly. But for someone like me, I’m thankful I can sip my way through my smoothie in my own time.

Tips for these recipes:

  • When you need a lot of extra nutrition, you can make a double portion, put most of it in a eight cup mason jar in the fridge, and enjoy it slowly throughout the day. Most days I fill my Vitamix container to the top with greens.
  • This is a STRONG green drink at the full amount of greens. Play around with what you personally tolerate.
  • Make it sweeter by using some apple juice, cut down on the greens if they are too strong for you, or try more mild greens like baby lettuce.
  • I do use a high powered blender (I recently switched to the Vitamix and love it!). You can also use a regular heavy duty blender, but you will likely have to adjust the recipe a bit (more liquid, less to blend, etc).
  • You can precook certain greens, as desired, and then freeze them in an ice cube tray instead of using raw. (You can read more about this issue here). I personally have decided not to worry about it too much and just rotate my greens.
  • For best taste, or if you are using nonorganic lemons, you can peel the lemon before slicing. Also, do this if you aren’t using a high powered blender.

Ingredients:

Lemon-Apple Green Monster Smoothie

PDF for printing

  • 2-4 cups of greens of choice (I rotate through baby spring mix, “power mixes” of greens, and spinach)
  • 1 large apple, cored, and cut into pieces.
  • 1 slice of lemon (seeded, and peeled, see notes above).
  • 1 cup of liquid + more as needed (I usually mix coconut cream or full fat coconut milk with water for this, or have used coconut water and/or kombucha, which also adds sweetness. Apple juice or part apple juice would make this a lot sweeter, but use in moderation. You can also add a half or whole banana, which does change the taste.)
  • 1 teaspoon of vanilla extract, optional
  • 2 handfuls of ice

Add all of the ingredients to a high powered blender, and blend until frothy and smoothie. Scrape down the sides and add more liquid as needed. Make sure that the texture is smooth!

Enjoy

Raspberry-Banana Green Monster Smoothie

  • 2-4 cups of greens of choice (I rotate through baby spring mix, “power mixes” of greens, and spinach).
  • ½ cup of frozen raspberries
  • ½ – 1 frozen banana (or fresh)
  • 1 cup of liquid + more as needed (I usually mix coconut cream or full fat coconut milk with water for this, or have used coconut water, which also adds sweetness. Apple juice or part apple juice would make this a lot sweeter, but use in moderation.)
  • 1 teaspoon of vanilla extract, optional
  • Small handful of ice

Add all of the ingredients to a high powered blender, and blend until frothy and smoothie. Scrape down the sides and add more liquid as needed. Make sure that the texture is smooth!

Enjoy

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