Add a new dimension of flavour to simple meals and drinks with the addition of tea. Nutritionist Melissa Fine explores some amazing recipes using tea that you probably have never thought of.
1. Sweet & Spicy Breakfast Quinoa
Serves 2 – Can be served warm or cold.
- ½ Cup white or red quinoa, rinsed well
- 1 Cup just-boiled water
- 1 Higher Living Herbs Vitality Tea teabag (A infusion of orange peel, green mate, all spice and cinnamon, this really makes the dish)
- 2 Medjool dates, pitted and chopped
- juice of ½ an orange
- 1 teaspoon cinnamon
- 1 Tablespoon LSA (or sub with ground flaxseed)
- 2 Tablespoon almond butter
- ¼ Cup unsweetened Greek yoghurt/coconut yoghurt
- Steep teabag in cup of boiling water for 5-10 minutes; Squeeze the bag well before removing for maximum flavour.
- Pour quinoa into a small pot, followed by the cup of tea.
- Bring to the boil and then reduce to a low simmer. Cover pot, allowing the quinoa to cook and the water to absorb, stirring the mixture a few times so it doesn’t stick to the bottom of the pot. This should take 15-20 minutes.
- Remove from heat and fluff with a fork. Leave to cool down for a few minutes, then stir through dates, cinnamon, LSA and orange juice.
- Divide into 2 bowls; Top each with 1 TBS almond butter and a dollop of yoghurt.
2. Ginger & Green Tea Tofu
A simple, light summer dish, and a great way to jazz up plain tofu.
- 1 green tea teabag
- 1 Cup just-boiled water
- 1/3 block medium or firm tofu
- 1 inch fresh ginger, finely chopped
- 1 spring onion stalk, diced
- Steep 1 green tea teabag in cup of hot water for 3-5 minutes. While this is cooling, chop tofu into chunky cubes and place in a deep bowl.
- Once the tea has cooled, pour it over the tofu; Add ginger and spring onion. Cover and leave in the fridge for at least 2 hours or overnight.
- Drain off liquid and serve cold on top of a big salad with some pickled ginger and my go-to tahini dressing – 1 TBS 100% tahini, a big squeeze of fresh lemon juice and a pinch of salt.
Easy! This tofu would also pair perfectly with soba noodles, edamame, steamed greens and a drizzle of tamari or soy sauce.
3. Banana-Nut Chai Oats
- 2/3 Cup just-boiled water
- 1 chai teabag
- 1/3 Cup traditional rolled oats
- 1 drop pure vanilla extract
- pinch salt
- ½ a medium (or 1/3 of a large) very ripe banana, mashed
- 1-2 Tablespoon coconut milk (or milk of choice)
- 2 Tablespoon raw walnuts or pecans, roughly chopped
- ½ teaspoon cinnamon (I like Baker’s cinnamon as it’s sweeter)
- Steep teabag cup of hot water for about 5 minutes, squeezing it well before removing.
- Pour tea into a small pot and combine oats, vanilla and salt.
- Bring to the boil on full heat, then add mashed banana and reduce to medium heat. Stir the mixture until the liquid has absorbed and the mixture is nice and thick.
- That’s it! Spoon oats into a pretty bowl and top with coconut milk, nuts and cinnamon to bring it all together.
4. Iced Ginger Tea
A much healthier alternative to commercial, sugar-laden iced teas, and with a nice kick from the zingy ginger; Great for an upset stomach and a nice, refreshing way to up your water intake in the summer.
Simply steep 1 Higher Living Ginger Kick tea bag in a cup of just-boiled water for 10 minutes, giving the teabag a squeeze. Remove teabag, allow tea to cool and then serve in a tall glass over ice.
5. Kiwi & Green Tea Smoothie
From the team at Higher Living.
- 1 Cup Higher Living Green Tea/Green Tea Chai (Steep 4 teabags in boiling water for 30 minutes. Squeeze the bags well to maximise herb content)
- 250 ml (1 C) natural yoghurt
- 3 mint leaves, chopped
- 2 mint leaves, to garnish
- 2 kiwifruit, peeled and diced
- juice of half a lime
- 1 banana, peeled
- Blend tea, yoghurt, banana and mint together in a blender until smooth.
- Add kiwifruit and lime juice and blend a short while longer.
- Garnish with mint leaves and take a sip… It’s smooth, it’s sharp and it’s tangy!
To discover more nutritious recipes click here.