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Lemongrass Tea (Tanglad)

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plant in the garden

 

iced cold lemongrass tea

clay pot used in boiling water

Here is a step by step in how to make a lemongrass tea:

fill the clay pot with water 

bring to boil

turn the heat off

tie the lemongrass into a knot

dip in the knotted lemongrass leaves 

leave for approximately 10 minutes depending on how dark or light you want your tea

remove the lemongrass leaves and let the tea cool

before transferring it to a jar

put inside the refrigerator

serve

add ice, lemon and a bit of sugar to taste.

I drink my lemongrass tea without sugar/honey though.

Lemongrass – Uses and Benefits

August 21, 2007 by deancoleman

Lemongrass (Cymbopogon citratus)

A tropical grass native to southern India and Sri Lanka, yielding an aromatic oil used as flavoring and in

perfumery and medicine.

Description

Resembling a gigantic weed, lemongrass is an aromatic tropical plant with long, slender blades that

can grow to a height of 5 ft (1.5 m). Believed to have a wide range of therapeutic effects, the herb has

been used for centuries in South America and India and has also become popular in the United States.

Aside from folk medicine, lemongrass is a favorite ingredient in Thai cuisine and dishes that boast a

tangy, Asian flavor. While there are several species of lemongrass, Cymbopogon citratus is the variety

most often recommended for medicinal purposes. Native to Southeast Asia, lemongrass can also be

found growing in India, South America, Africa, Australia, and the United States. Only the fresh or dried

leaves of lemongrass, and the essential oil derived from them, are used as a drug. Cymbopogon

citratus, which belongs to the Poaceae family of plants, is also referred to as West Indian lemongrass.

Not to be confused with lemon balm, which is an entirely different herb, lemongrass is considered by

herbalists to have several useful properties, including antibacterial, antifungal, and fever-reducing

effects. Some of these claims have been supported by animal and laboratory studies. In one test-tube

investigation, published in the medical journal Microbios in 1996, researchers demonstrated that

lemongrass was effective against 22 strains of bacteria and 12 types of fungi. Scientific research has

also bolstered the herb’s reputation as an analgesic and sedative. A study conducted in rodents

suggests that myrcene, a chemical found in the essential oil of Cymbopogon citratus, may act as a

site-specific pain reliever. Unlike aspirin and similar analgesics, which tend to alleviate pain throughout

the body, myrcene seems to work only on particular areas. A study involving people indicates that

lemongrass may also affect the way the body processes cholesterol.

More recently, lemongrass has been shown to have antimutagenic properties; that is, researchers

have found that it is able to reverse chemically induced mutations in certain strains of bacteria.

While they may not be aware of it, most Americans have already tried lemongrass in one form or

another. Citral, a key chemical found in Cymbopogon citratus, is an ingredient in a variety of foods and

beverages (including alcohol). It can be found in candies, puddings, baked goods, meat products, and

even in certain fats and oils. Citral is a pale yellow liquid that evaporates rapidly at room temperature.

Like other essential oils, lemongrass is also used as a fragrance enhancer in many perfumes, soaps,

and detergents.

General Use

While not approved by the Food and Drug Administration (FDA), lemongrass reportedly has a wide

variety of therapeutic effects. Because the herb has not been studied extensively in people, its

effectiveness is based mainly on the results of animal and laboratory studies as well as its centuries-

old reputation as a folk remedy. Lemongrass is one of the most popular plant medicines in Brazil,

where it is used to treat nervous disorders and stomach problems. In the Amazon, lemongrass is highly

regarded as a sedative tea.

When taken internally, lemongrass has been recommended for stomachaches, diarrhea, gas, bowel

spasms, vomiting, fever, the flu, and headaches and other types of pain. The herb (or its essential oil)

may be applied externally to help treat acne, athlete’s foot, lower back pain, sciatica, sprains,

tendinitis, neuralgia, and rheumatism. To treat circulatory disorders, some authorities recommend

rubbing a few drops of lemongrass oil on the skin of affected areas; it is believed to work by improving

blood flow. Like many essential oils, lemongrass is also used in aromatherapy.

The link between lemongrass and cholesterol was investigated by researchers from the Department of

Nutritional Sciences, University of Wisconsin, who published their findings in the medical journal Lipids

in 1989. They conducted a clinical trial involving 22 people with high cholesterol who took 140-mg

capsules of lemongrass oil daily. While cholesterol levels were only slightly affected in some of the

participants—cholesterol was lowered from 310 to 294 on average—other people in the study

experienced a significant decrease in blood fats. The latter group, characterized as responders,

experienced a 25-point drop in cholesterol after one month, and this positive trend continued over the

course of the short study. After three months, cholesterol levels among the responders had decreased

by a significant 38 points. Once the responders stopped taking lemongrass, their cholesterol returned

to previous levels. It should be noted that this study did not involve a placebo group, which is usually

used to help measure the effects of the agent being studied (in this case, lemongrass oil).

Considered an antiseptic and astringent, essential oil of lemongrass is also used by some people to

cleanse oily skin and help close pores. Some herbalists recommend mixing a few drops of lemongrass

with a normal portion of mild shampoo to combat greasy hair. Lemongrass essential oil can also be

used as a deodorant to curb perspiration.

Last but not least, the herb has a strong reputation as an insect repellent. It is an important ingredient

in several products designed to keep bugs at bay. Some authorities recommend rubbing the crushed

herb directly on exposed areas of skin to avoid insect bites when enjoying the great outdoors.

The relative safety and stability of lemongrass oil has recommended it to pharmaceutical researchers

who are testing new methods of quantitative analysis. Lemongrass oil has been used to demonstrate

the superiority of near-infrared spectroscopy to older methods of determining the chemical content of

plant oils.

Preparations

The optimum daily dosage of lemongrass, which is available as fresh or dried herb or as lemongrass

oil, has not been established with any certainty. Because lemongrass has been recommended for so

many different purposes, and can be used internally and externally, consumers are advised to consult

a doctor experienced in the use of alternative remedies to determine proper dosage. There is a

significant difference between the external use of a few drops of essential oil, and the use of larger

amounts of the herb in a tincture or tea.

Lemongrass tea can be prepared by steeping 1–2 tsp of the herb (fresh or dried) in a cup of boiling

water. The mixture should be strained after 10–15 minutes. The tea is generally taken several times a

day. In Heinerman’s Encyclopedia of Healing Herbs & Spices, John Heinerman recommends using one

cup of lemongrass tea every four hours to reduce fever. In the Green Pharmacy, prominent herbalist

James Duke recommends drinking one to four cups of lemongrass tea a day to benefit from its anti-

fungal properties. The used tea bags can also be applied externally as fungi-fighting compresses,

according to the author.

To alleviate gas or persistent vomiting, Heinerman recommends a dose of 3–6 drops of lemongrass oil

(the Cymbopogon citratus variety). It may be placed on a sugar cube or mixed with 1 tsp of real vanilla

flavor before swallowing. For sciatica, lower back pain, sprains, tendinitis, and rheumatism, the author

suggests rubbing 10 drops of the essential oil onto the skin of the affected areas.

Precautions

Lemongrass is not known to be harmful when taken in recommended dosages, though it is important

to remember that the long-term effects of taking the herb (in any amount) have not been investigated.

The essential oil should not be used internally by children, women who are pregnant or breast-feeding,

or people with liver or kidney disease.

In rare cases, lemongrass essential oil has caused allergic reactions when applied to the skin. To

minimize skin irritation, dilute the oil in a carrier oil such as safflower or sunflower seed oil before

application. As with all essential oils, small amounts should be used, and only for a limited time.

Avoid getting lemongrass (herb or oil) in the eyes. Citral has been reported to irritate the respiratory

tract in sensitive people as well as the eyes and skin.

Side Effects

When taken internally in recommended dosages, lemongrass is not associated with any bothersome or

significant side effects. Cases have been reported, however, in which people have developed skin

rashes after drinking lemongrass tea.

Interactions

As of 2003, lemongrass is not known to interact adversely with any drug or dietary supplement.

Possibly related posts: (automatically generated)

Lemongrass and Lemon Peel Tea

How to Use Herb Lemongrass in Cooking

All About Lemon Grass aka Lemongrass: Varied Uses

Lemongrass and Lemon Peel Tea

June 18, 2009 by bird

My friend Rui from Brazil introduced me to lemongrass tea a few years ago. We were in the kitchen

prepping lemongrass to make Tom Yum and Tom Ka soup. Lemongrass is so cheap in Thailand that

cooks typically discard the top bits and use only the bottom, more fragrant, part of the stalk.  My friend

nearly passed out when he saw me  throwing away the top part.  He told me that those mild top stems

are great for steeping tea.

Nowadays when I buy lemongrass, I clean the stalks and separate the top stems for making tea, and

the bottom part for cooking.  And I freeze them for later use.

My favorite way of making lemongrass tea is to add a bit of fresh lemon peel.

A good rule of thumb is to use 3-4 inches of lemongrass per each cup of water.  I usually start out with

4 cups of water, with the corresponding amount of lemongrass.  Bring the lemongrass and water to a

boil, reduce to a simmer and add some lemon peel (I use about 1/2 a lemon or so).  Allow it to steep on

low heat until the flavors marry and concentrate to how you like it.

I prefer lemongrass tea on the gentler side (as opposed to ginger tea where I like it super strong).

When the tea is steeped to your liking, just add a little Turbinado sugar to sweeten at the end.

Lemongrass

http://www.parkseed.com/web_images/ParkSeed/products/0632.jpg

(Madagascar lemongrass, Cymbopogon citratus)

Lemongrass is remarkably versatile.Lemongrass, or Lemon Grass,  can be used fresh, dried or powdered.  It is used to complement pork, beef,

fish, poultry and seafood dishes.

Lemongrass offers lots of iron (30% of recommended daily requirements), no fat, no cholesterol, hardly any

sodium, low carbohydrate making it a sensible additive to a variety of tasty dishes.

Lemon grass is a lovely addition to many foods and makes delicious tea.

Culinary Uses

Select lemongrass by looking for a firm stalk with leaves that appear fresh. If leaves are dried out, there

won’t be much flavor.

This is a very pungent herb and is normally used in small amounts after having been thoroughly bruised.

The entire stalk of the grass can be used.  The grass blade can be finely sliced  and added to soups, and later

removed. The stalk  is very tough and should only be added to tea bags, bouquet garni, or potpourri. You can

use a food processor or coffee grinder to reduce the size of stalks and save your fingers from cuts.

The bulb can be bruised and minced for use in a variety of recipes.  Use the tender white inner hearts.

Lemon grass makes a lovely garnish for decorative purposes but you do not want to eat it.  Use it like Bay

leaf- remove it from the food before serving.

The herb is frequently used in curries as well as in seafood soups and is also used to make tea.

Most people know lemongrass for the flavor it adds to Thai food. It is the refreshing citrus nip that balances

the hot chili and creamy coconut milk in the ubiquitous Tom Kha Gai soup.

Lemongrass originated in India, and then traveled onto Southeast Asia, becoming a staple ingredient in

the cuisines of Indonesia, Malaysia, Thailand, Cambodia, Laos and Vietnam. More recently Lemongrass

crossed the oceans to the Caribbean, where its lemony taste balances zesty island flavors.

The light lemon flavor of this grass blends well with garlic, chilies, and cilantro.

Health Benefits of Lemongrass:

- Aids digestion

- Eases anxiety, stress and cramps

- Acts as a natural antibacterial, anti-fungal and antiseptic

- Reduces fever and flatulence

- Repels mosquitoes

- Can be used as a facial astringent

Cooking Equivalents

One small trimmed stalk = 1 Tablespoon dried

Powdered lemon grass is found under the name “Sereh powder” and a teaspoon is = 1 small stalk.

Zest of 1 lemon =  2 small lemon grass stalks

How to Shop for Lemongrass

Lemon grass is readily available in Asian and Mexican ethnic food markets.  Select fresh looking stalks that 

don’t look dry or brittle.  Store fresh lemon grass in the refrigerator in a tightly sealed plastic bag for up to 3

weeks.  You can also freeze it for about 6 months without any flavor loss.

In addition to fresh, lemon grass may be purchased dried or powdered.  The dried product has to be soaked

in hot water and reconstituted before use.  The powdered variety is useful in teas and curries but it’s not a

good substitute for the fresh product. For best results in recipes use the fresh herb.

Lemongrass Recipe

Lemon Grass Beef w/chili Bo Xao Xa Ot (Compliments of Doug)

Ingredients:

2-3 pounds beef (or chicken)

4 cloves garlic

1 large yellow or white onion

3 tablespoons vegetable oil

1 teaspoon salt

2 tablespoons minced lemon grass

1 teaspoon ground chilies (to taste)

4 tablespoon fish sauce (Nuoc Mam)

2-3 spring (green) onion stalks

2-3 tablespoons coarsely ground peanuts

1 tablespoon sugar

1 tablespoons honey

Preparation:

Cut beef into small pieces (either “nuggets” or small strips).

Peel garlic and slice finely.

Cut onion into 1/2 inch strips.

Peel off the hard outer layers of lemon grass stalk and discard.

Peel off the medium layers of lemon grass stalk for stewing purposes.

Mince the soft inner layers of the stalk.

Heat oil in large frying pan over medium heat.

Add salt, garlic and onion.

Fry over medium heat until onion becomes  opaque.

Add lemon grass and chili.

Fry 1 – 2 minutes until fragrant.

Add beef and cook until lightly browned.

Mix in fish sauce, sugar and honey.

Cook until beef is the way you like it.

Stir occasionally and add water if necessary.

Remove the layers of lemon grass stalk before serving.

Serving Instructions

Serve over white rice.  Garnish with peanuts and thin slices of spring onion stalk.

Tips and Tricks:

Make with a Vietnamese chili-garlic sauce Tuong Ot Toi Viet Nam .

Substitute Vietnamese chili-garlic sauce it in the recipe instead of the garlic and pepper.

Use the bruised stalk.

How to bruise the stalk: Take a stalk of Lemongrass and remove the tip of  the root end with a

sharp knife, cut a piece two inches up from the cut end giving yourself a two inch long section, peel

off the dried outer layer from the section and crush that lightly with a mortar and pestle to release

the oils.

Reference:

http://www.ageless.co.za/herb-lemon-grass.htm

http://www.mountainroseherbs.com/learn/lemongrass.php

All About Lemon Grass aka Lemongrass: Varied Uses

 

4 Votes

Lemon grass (Cymbopogon citratus), a native of India, is widely used in Thai and Vietnamese cooking. 

Increasingly popular in the United States, most of the commercial crops for the United States are grown in

California and Florida.  Lemon grass is also used for medicinal purposes.

Our discussion Lemongrass covers culinary uses, medicinal uses, gardening tips, and various commercial

uses of this splendid herb.

This aromatic herb is used in Caribbean and many types of Asian cooking and has become very popular in

the United States though it still remains mostly identified withThai food.

Culinary UsesThis is a very pungent herb and is normally used in small amounts. The entire stalk of the grass can be

used.  The grass blade can be sliced very fine and added to soups.   The bulb can be bruised and minced for

use in a variety of recipes.

Most people know lemongrass for the flavor it adds.  The light lemon flavor of this grass blends well with

garlic, chilies, and  cilantro .   The herb is frequently used in curries as well as in seafood soups. It is also used

to make tea.

Lemongrass offers lots of iron (30%  recommended daily requirements), no fat, no cholesterol, hardly any

sodium, low carbohydrate, making it a sensible seasoning additive for many tasty dishes.

Substitutions 

You can substitute fresh lemon zest, Sereh powder, as well as lemon balm or lemon verbena.

Equivalents

One small trimmed stalk = 1 Tablespoon dried

Powdered lemon grass is found under the name “Sereh powder” and a teaspoon is = 1 small stalk.

Zest of 1 lemon =  2 small lemon grass stalks

Lemon grass is available in many ethnic markets and most reliably found in Asian and Mexican local

markets in the US.  Select fresh looking stalks that  don’t look dry or brittle.  Store fresh lemon grass in the

refrigerator in a tightly sealed plastic bag for up to 3 weeks.  You can also freeze it for about 6 months

without any flavor loss.

In addition to fresh, lemon grass may be purchased dried or powdered. The dried product has to be

soaked in hot water and reconstituted before use.  The powdered variety is useful in teas and  curries   but it’s

not a good substitute for the fresh product. For best results in recipes use the fresh herb.  With

food, lemongrass is remarkably adaptable. It can be used fresh, dried or powdered; it complements

pork, beef, fish, poultry and seafood.

Medicinal Uses

This grass is rich in a substance called citral, the active ingredient in lemon peel.   This substance is said to

aid in digestion as well as relieve spasms, muscle cramps, rheumatism and headaches.

Lemongrass is equally versatile as a remedy for everyday ailments, and its soft, citrus flavor and aroma

allow it to be part of  a pleasant medicinal or therapeutic experience.

Health Benefits:

- Aids digestion

- Eases anxiety, stress and cramps

- Acts as a natural antibacterial, anti-fungal and antiseptic

- Reduces fever and flatulence

- Repels mosquitoes

- Can be used as a facial astringent

Other Uses for Lemongrass

Lemon grass is used commercially as the lemon scent in many products including soaps, perfumes and

candles. A related plant, (Cymbopogon nardus) is the ingredient in citronella candles sold to ward off

mosquitoes and other insects.  It is used to scent soaps and candles, cleanser, and to infuse vodka with its

lemony aromatic essence.

Once considered a sacred herb, Mayan Warriors believed that if they applied it as a balm to their bodies

—accompanied by a special prayer, of course—it would prevent a sword from penetrating their skin. We

appreciate lemongrass for the other dangers it wards off – like anxiety, headaches, fever and a bad night’s

sleep, to name just a few.

In most instances, you’ll want to use the bruised stalk. To do this, take a stalk, cut off the tip (at the

root end), cut a piece from the bottom approximately two inches long, peel off the dried outer layer and then

crush it lightly with a mortar and pestle to release the oils.

Lemongrass Tea: Take two or three of these bruised stalks, chopped into half inch pieces and steeped in a

pot of nearly boiling water, make a tea to aid digestion, ease menstrual cramps, reduce stress and

promote a calm night’s sleep.

Take those same stalks and rub their oil over your skin and you have a natural mosquito repellent—

lemongrass is a common ingredient in candles and incense used to repel bugs. They can also be used

topically for anti-fungal and antisepticpurposes.

Yet another way to use the stalks is to tie them into a sachet and drop them into a bathtub for a

soothing aromatherapy experience. Given the stress of modern life—and the risks such as heart attacks

that come with it—we consider these aids to relaxation as beneficial as the Malay warriors surely found their

use of lemongrass centuries ago.

Gardening With Lemon GrassGardeners appreciate Lemon Grass for its perennial nature,which means once you plant it, the grass

comes back year after year.  Depending on the area you live in the plant will go dormant in the winter.  In

harsh climates the plant will need to be potted and wintered indoors.

Although lemongrass thrives with full sun in a tropical climate, it is now produced in countries as far-flung as

China and England.  Though Lemongrass is a perennial, in places that get frost, it will act like an annual and

go dormant in the winter. Beware:while lemongrass is fun to harvest at home because it’s easy, it divides

underground, spreads through its roots and grows like a weed, which is why we recommend cultivating it in

a large pot.

Here’s a method for starting your potted lemongrass from cuttings rather than the long wait required

for seeds to mature:

1. Purchase three to five mature stalks. They should be fresh, full at the bulb and moist. Try to select those

with root buds still visible.

2. Cut a few inches off the top of each stalk. Peel the dry outer layers all the way to the bulb.

3. Put the stalks in a jar of room temperature water. Keep the jar in a window in the sun. Make sure to keep

the water level up, so the stalks don’t dry out.

4. In approximately one to two weeks, you will see roots. When the roots are around an inch long, transfer

the stalks to a pot, using a sandy soil. Cover stalks about an inch above the roots.

5. Keep the pot in a sunny place and keep the soil moist. Before long, your few stalks will become a large

cluster that can be cut whenever you need. Keep the pot away from cats, since they love it and will demolish

it.

References:Gardening tips by Kymm Fayhhttp://www.gardensablaze.com/HerbLemonGrass.htm

http://www.thefoodpaper.com/newsletters.html

Shepherd’s Seeds – Sells small potted lemon grass plant

Seedman –   Sells lemon grass seeds

Morgan Thompson Seed – Sells lemon grass seeds, ships worldwide

Mountain Valley Growers – sells live plants

Suite 101 – Lemon grass medicinal use

Nuoc Mam – Read about this Vietnamese ingredient

Pandan (Pandanus tectorius)Fragrant Screw Pine

The pandan tree grows as tall as 5 meters, with erect, small branches. Pandan is also

known as Fragrant Screw Pine. Its trunk bears plenty of prop roots. Its leaves spirals the

branches, and crowds at the end. Its male inflorescence emits a fragrant smell, and grows in

length for up to 0.5 meters. The fruit of the pandan tree, which is usually about 20

centimeters long, are angular in shape, narrow in the end and the apex is truncate. It grows

in the thickets lining the seashores of most places in the Philippines. In various parts of the

world, the uses of this plant are very diverse. Some countries concentrate on the culinary

uses of pandan, while others deeply rely on its medicinal values. For instance, many Asians

regard this food as famine food. Others however mainly associate pandan with the flavoring

and nice smell that it secretes.

In the Philippines, pandan leaves are being cooked along with rice to incorporate the flavor

and smell to it. As can be observed, the uses of the pandan tree are not limited to cooking

uses. Its leaves and roots are found to have medicinal benefits. Such parts of the plant have

been found to have essential oils, tannin, alkaloids and glycosides, which are the reasons for

the effective treatment of various health concerns. It functions as a pain reliever, mostly for

headaches and pain caused by arthritis, and even hangover. It can also be used as

antiseptic and anti-bacterial, which makes it ideal for healing wounds. In the same manner,

a preparation derived from the bark of this plant may be used to address skin problems.

Many people have also discovered that it is an effective remedy for cough. In India, pandan

leaves are being used to treat skin disorders like leprosy and smallpox. The bitter tasting

quality of the leaves makes it ideal for health problems which include, but are not limited to,

diabetes fever, ulcer and wounds. In Hawaii, pandan flowers are being chewed by mothers

who later give the chewed flowers to their children, as laxative. The juice extracted from

pounded roots of this tree is used and mixed with other ingredients to ease chest pains.

Also, it is used as tonic for women who have just given birth and who are still in weak states.

Pandan flowers have also been traced with characteristics that function as aphrodisiac.

Pandan also manifests anti-cancer activities, and that is why modern researches in the

United States have subjected this plant for further experiments and investigation.

Pandan Health Benefits: • Treats leprosy, smallpox and wounds.• Helps reduce fever• Solves several skin problems• Relives headache and arthritis• Treatment for ear pains• Functions as a laxative for children• Eases chest pains• Helps in speeding up the recuperation of women who have just given birth and are still

weak• Pandan reduces stomach spasms and strengthens the gum.

Preparation & Use of Pandan: • Decoction of the bark may be taken as tea, or mixed with water that is to be used in bathing, in order to remedy skin problems, cough, and urine-related concerns.• Apply pulverized roots of pandan to affected wound areas to facilitate healing.• The anthers of the male flowers are used for earaches, headaches and stomach spasms.• Chew the roots to strengthen the gum.• Extract oils and juices from the roots and flowers are used in preparing the decoction to relieve pains brought about by headache and arthritis.

Green smoothies from veggies and fruitsBy MARIA THERESA JOSEArticle posted June 01, 2010 - 02:41 PM

As a child, I grew up hearing my mom, a food and nutrition major, telling us kids to eat our green leafy vegetables so that we would grow up to be healthy. That meant the dark pechay in nilagang baka (boiled beef) or tinola (chicken stew), or the malunggay in the Friday staple dish, monggo (mung bean stew). To my child’s palate, these two greens had the most uninteresting and boring tastes, so I ate as little as I could get away with under our mom’s eagle eye.

While my Ilocana mom did eat her green leafy vegetables, she also ingested a lot of animal fats (lechon), sodium(bagoong) and sugar (white rice). Today, she has type 2 diabetes, which is linked to lifestyle and is one of the fastest-growing diseases in the world. A diet rich in processed foods and the stress of modern life have created an environment in our bodies where diseases like diabetes, cancer, arthritis, osteoporosis, and various heart ailments can thrive. In an effort not to end up like my mom, I’ve begun to incorporate dark leafy greens and other super foods in my diet. 

Dark leafy greens and super foods

Rapidly growing in popularity, super foods have high concentrations of disease-fighting nutrients. Apart from dark leafy greens, other super foods include nuts, tomatoes, salmon, eggs, beans, and low-fat or fat-free yogurt.

Dark leafy greens are a rich source of minerals (like iron, calcium, potassium and magnesium) and vitamins C, E, and many of the B vitamins. It also has vitamin K which regulates blood clotting, helps protect bones from osteoporosis, and may regulate inflammation and protect our bodies from arthritis as well as help prevent diabetes. Dark green leaves also provide a variety of phytochemicals such as beta-carotene, lutein and zeazanthin which protect our eyes and cells from damage, and small amounts of Omega-3 fatty acids.

Leafy greens for breakfast 

In the sweltering summer heat, you can prepare a quick and cooling breakfast by blending a bunch of dark salad greens and fruits in a green smoothie that packs an abundance of healthy carbohydrates, vitamins, minerals, phytochemicals, chlorophyll and fiber in just one glass.

In a blender, place around 60 per cent of cut-up dark salad greens and 40 per cent of chopped fruits. Add enough water to blend the fruits and vegetables into a smoothie-like consistency. Add the juice of one calamansi or one-third of a lemon to flavor the smoothie and to prevent it from darkening too much. Apart from its flavor undertones in the smoothie, lemons are rich in phytonutrients with antioxidant and anti-cancer properties.

There’s no need to add any sweetener as the fruits will sweeten the concoction. As a general rule, using more ripe fruit (bananas, for instance) yields a sweeter smoothie.

One bunch of Romaine lettuce leaves and three ripe bananas of the lakatan variety make a good

pairing for those trying out green smoothies for the first time. This mix makes around four glasses of smoothies.

Most Filipinos are familiar with iceberg lettuce, a variety of crisp-head lettuce which has curly light-green leaves used to hold potato or fruit salads in fancy restaurants. Iceberg lettuce, however, has hardly any nutritional value. In general, the darker the lettuce leaves and other green leafy vegetables, the more nutritious they are.

Green ice lettuce or loose-leaf lettuce, the bunch with ruffled or crinkly leaves, or oak leaf lettuce are readily available in major supermarkets and weekend markets. But the leaves do not keep fresh and crisp for long and should be used as soon as possible.

A better choice would be Romaine lettuce, which has eight times the vitamin A and six times the vitamin C as iceberg lettuce. Its leaves are darker and coarser than green ice lettuce or oak leaf lettuce and they keep longer. It is also readily available and reasonably priced. For P25, you can get one-fourth kilo of Romaine lettuce, around three or four bunches, which is enough for three batches of smoothies.

Bananas are one of the best sources of potassium, which significantly lowers the risk of high blood pressure and related conditions like heart attacks and strokes. One serving of bananas can lower the risk of a stroke by 40 per cent and can also provide 30 per cent of daily values of vitamin B6. New studies indicate that bananas seem to act as a natural antacid. They contain electrolytes, which are needed to prevent dehydration, and folate for proper tissue growth and protection against cancer and heart disease.

Green smoothie variations

One powerful dark leafy green that could be the base for green smoothies is Popeye’s spinach. By itself one of the top super foods, spinach is an excellent source of vitamin C, folate, beta-carotene, vitamin E and manganese. It contains a compound of 13 flavonoids which work together to slow down a number of cancers. Spinach has been associated with improved brain function, improved eyesight, energy and improved gastrointestinal function. In smoothies, spinach can be used raw or slightly steamed.

Apart from bananas, other fruits that can be used in green smoothies are papaya, apples, mangoes or pineapples. Papaya contains the digestive enzyme papain, which promotes heart health and protects against colon cancer. Apples contain several phytonutrients that act as antioxidants, which are found in the skins. Apples can significantly lower asthma risk and may also reduce the risk of certain cancers. Pineapples contain the enzyme bromelain, found in the stem and core of the pineapple, which can treat sports injuries, other trauma and allergies. Mangoes are rich in potassium and the antioxidants beta-carotene, quercetin and astragalin. However, they are high in natural sugar.

You can mix and match any combination of greens and fruits, depending on your taste and the availability of ingredients. But for maximum health benefits, it would be best to keep the smoothie to the 60-40 ratio of greens and fruits. Bottoms up! - YA, GMANews.TV

Simple syrup is an easy to make solution used for drink recipes and cooking. It is simply sugar infused into water. As granulated sugar doesn’t dissolve well into cold drinks, people use simple syrup in place of sugar as it doesn’t leave a residue on the bottom of the glass as adding straight sugar would. The resulting solution can be used to sweeten up drinks, cocktails, coffee or in dessert recipes. While the normal syrup is simply syrup, these syrups can be infused with different flavors to make exotic syrups and thus exotic drinks or desserts. Lemongrass is great to try. Read below on how to infuse simple syrup with Lemongrass to make this uniquely flavored syrup.

3-4 oz. Lemongrass Stalks

Boiling Water

Pot or Teapot

Heat Resistant Container

Granulated Sugar

Step 1: Take 8 oz of water and 8 oz. of granulated sugar. If you’d like more simple syrup, simply double the starting amounts of water and sugar. The equation, no matter what the ending result is equal parts of sugar and water.

 

Step 2: Bring the water to a boil by either placing in a teapot or cooking pot to boil the water. If you are doing this in a restaurant or bar, a great easy way to get the boiling water is to use the hot water spout from the coffee machine, and then have a heat resistant container ready. This saves a lot of time and clean up, should you have this wonderful resource.

 

Step 3: Next add the granulated sugar and Lemongrass, (3-4 oz. Lemongrass Stalks) Pour the sugar & Lemongrass into the cooking pot or if using the ready hot water from the coffee machine spout or teapot, pour into a heat resistant container all together. Stir the sugar, Lemongrass and water together until the sugar dissolves completely. Time is the key here. If you leave the Lemongrass in for a longer period of time the stronger the flavor will be. Think steeping tea.

 

Step 4: Let the syrup cool down. You can either remove the Lemongrass or leave it. By leaving the Lemongrass in, you’ll have a stronger flavored syrup. Use a strainer to remove the Lemongrass. Now the fun part, what to use this with… Enjoy!