If I’m reaching for a snack or something sweet (or naughty) ask myself 2 things. 

1) Is this gut healthy and 2) is this worth it? Especially if you are struggling with nasty symptoms of a messed up microbiome.

When it comes to sweet treats it IS possible to find healthy alternatives, but there is healthy and there is “healthy”… You can’t always deny yourself treats what you can do it choose to say no, pick a healthier alternative or drop the guilt and enjoy the treat completely with no guilt or regret attached.

Speaking of sweet treats i know a few people that are suckers for a cup of warm cocoa. Now traditionally cocoa is laced with sugar, additives and sometimes vegetable oil (grrrr why do they put vegetable oil in everything??). However these warm sweet treats in a mug don’t have to be unhealthy, in fact they can actually be made gut healthy.

So when you are craving a sweet treat sometimes you need a warm mug of organic raw cacao or a beetroot latte or a polyphenol rich matcha latte.

How to make any warm sweet drink gut healthy.

1. Replace sugar with a healthier option like stevia or monk fruit sweetener. These sweeteners do not spike your blood sugar (so low GI) and they wont spike inflammation or trigger your brains addictive sensor like regular sugar so you don’t over consume.
2. Add gut healing and adaptogenic herbs like stress reducing Ashwagandha, hormonal healing herb like Maca powder or inflammatory fighter Turmeric.
3. Add adaptogenic and medicinal mushroom powder to boost the healing power, like reishi, lions main, turkey tail or chaga.
4. Add collagen. Collagen supports healthy skin repair so good to include to help give your gut lining the building block to maintain or help heal a leaky gut. Plus its amazing for your joints, exterior skin, hair and nails.
5. Use a plant based milk. Regular dairy is generally problematic for many people so limiting your consumption is a good idea especially if you have gut issues, it can trigger inflammation in a lot of people. I usually use coconut milk but that’s is a personal preference or home made almond milk. You can of course use any nut milk, if using boxed soy milk or oat make sure it is organic and with no added oils or sugar.

So lets dive into the recipes.

Turmeric Latte

• 1/2 tsp turmeric powde
• 1/4 tsp cinnamon powder
• 1/4 tsp ginger powder
• 3 cloves or a pinch of clove powder
• pinch (or small crack) of black pepper
• 1 1/2 cups coconut milk (or plant based milk)
• a drizzle of honey to taste.

Optional pinch nutmeg. Mix in a small saucepan until warm.

Optional extras: 1/2 tsp ashwaghanda powder, 1 tbs collagen powder.

Turkish Delight

• 1 tbs cacao powder,
• 1 tbs sweetener,
• 1 tbs rose water,
• 1 and a half cups coconut milk (or plant based milk).

Mix in a small saucepan to heat.

Addiotional options: 1 tbs collagen, 1 tbs medicinal mushroom powder or Maca powder.

Matcha Latte 

• 1 tsp matcha powder
• 1 and a half cups of coconut milk (or plant based milk)
• drizzle of honey to taste (or monk fruit sweetener)

Mix in a small sauce pan. OR you can add the matcha powder and some cold water to mix into a paste, then warm the milk and add to the paste. 

Healthy additions: 1 tbs collagen for some gut healing properties or add a dash of cinnamon and some medicinal mushrooms.

Dandelion Latte

• Dandelion tea bags (or loose leaf tea)
• 1/4 teaspoon of cinnamon 
• pinch nutmeg
• 1 clove (or a pinch clove powder)
• 1 cup boiling water + 1 cup plant based milk.

In a tea pot brew the dandelion tea. Let steap for 3-5mins. To a mug and the tea and warm milk along with a sweetener to taste. 

Additional extras: use and healing herbs, medicinal mushrooms or collagen.