Yerba Mate: A beautiful South American Tradition

As many of you know, I was recently traveling in Buenos Aires. The city is beautiful and rich with tradition. While Buenos Aires operates on a pretty regular schedule, most still practice what is known as “merienda” which is like an afternoon siesta, typically in the middle or later part of the afternoon.  Part of this break includes sharing Yerba Mate (In Argentina it’s pronounce Chur-ba Mate).

Yerba Mate is a South American tea that is most popular in Argentina and Uruguay and in some southern parts of Brazil. It is made by steeping the ground leaves and steams of the yerba mate plant. In America you can find Yerba Mate tea bags, however, that is not how you should enjoy it. Instead, you serve the loose leaf Yerba in a gourd or small container called "mate" (which is Spanish for gourd) and drink small “shots” of tea through a metal straw known as a bombilla (bom-bish-a). 

This is where most American’s get uncomfortable. Because Argentina is a much more open and receptive society (I guess that is a result of not being settled by Puritans!) everyone shares the same mate and the same bombilla. Basically you pour hot (but not boiling) water onto the yerba and then sip the water until there is none left. Then you pour more water in the mate and pass it to the next person. I shared mate with friends while watching Argentina defeat the Netherlands to advance to the World Cup final. It was such a fantastic moment and memory, made all the more special by sharing mate. 

Historically, yerba mate has been being enjoyed since before Europeans arrived on the American continent. In the early 16th century, Juan de Solís, a Spanish explorer of South America's famed La Plata River, reported that the Guarani Indians of Paraguay brewed a leaf tea that "produced exhilaration and relief from fatigue." Today it is commonly drank multiple times a day. Often with toast, jams, or dulce de leche for breakfast or as a snack. 

Good quality Yerba Mate is available both online and in most health food stores in the US, and you can easily find inexpensive mates and bombilla online as well.

What better way than to reconnect with friends and family than by sharing mate while discussing the day?

Besides being a fun way of reconnecting with loved ones, yerba mate also has some amazing health benefits as it contains numerous nutrients. While it does have caffeine, its content varies, and can range between 25 – 75% less caffeine than a standard cup of coffee. However, according to Brendan Brazier, the caffeine in yerba mate does not cause a spike in cortisol the same way coffee does. As a result, some sensitive to the caffeine in coffees and teas may not be impacted by the caffeine in mate. That said, the Argentine futbol star Lionel Messi drinks mate before every single match, to help energize him to perform on the pitch, and former Ironman athlete Brendan Brazier used it before races.

 

The Pope and Lionel Messi both enjoying mate.

Yerba mate has roughly 90% more antioxidants than green tea, making this a true powerhouse drink. It contains vitamins B-1, B-2, A, riboflavin, carotene, colin, pantothenic acid, inositol and 15 types of aminoacids! It also contains a significant quantity of potassium, sodium, and magnesium.

Thanks to the antioxidant called polyphenols, yerba mate can help boost immune function and can also slow the signs of aging while also helping to detox the body. Furthermore, (and I almost feel like Dr. Oz for saying this) but several research article report that the consumption of Yerba Mate can help reduce the accumulation of lipids in adipocytes, (or in common talk, can help reduce fat storage) both of which lead to weight gain. Another study done on post pregnancy women showed that Mate consumption can decrease overall calorie consumption, suggesting that Yerba Mate may help one lose weight, and keep it off once they do.

Perhaps we should all start partaking in the merienda’s of South America! Clearly it will benefit our health! 

  

 

Just a few photos from the trip. Enjoy

Heckman, MA. Et al. “Caffeine in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters.” Journal of Food Science. 2010.

Po, E. et al. “The Effect of Yerba Mate Supplementation on the Productive Performance of Dorper Ewes and their Progeny.” Asian-Australas Journal of Animal Science July 2012.

Kang, Young-Rye et al. “Anti-Obesity and Anti-diabetic effects of Yerba Mate in C57BL mice fed a high-fat diet.” Laboratory Animal Research March 2012.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Thrive Pizza... Oh So Good

It’s been a while since I’ve shared a recipe, so I am making up for it with an especially delicious one! This pizza is unique in that its crust is made from legumes and vegetables as opposed to flour; therefore, the crust is a complete protein and packed with nutrients, which makes you feel as good as it tastes!

This Buckwheat Sunflower Seed Carrot Pizza comes from the creative-mind of former professional Ironman, Brendan Brazier, and is found in his new book, Thrive Foods. In Brazier’s third book, he turns his attention toward explaining how nutrient-dense, plant-based foods are the best form of proactive health care as well as more environmental sustainability than the standard western diet. Boasting over 200 recipes (all of which avoid common allergens such as wheat, yeast, gluten, soy, dairy, and corn) this book is a must have if you are moving towards a plant strong diet.

The recipe is pretty easy, but takes a bit of prep work (I have made this pizza a few times and each time I make it faster than the last). In total, I’d say the pizza takes about 15 - 20 minutes of prep (including time for a homemade sauce) and then 35 - 40 minutes in the oven depending on how crispy you like the crust.

Homemade Marinara Sauce (raw)

This is a light but sweet tasting sauce that I created by blending a few other recipes together. Makes around 4 cups.

3 or 4 sundried tomatoes (soaked)

2 medium size heirloom tomatoes

¼ cup hemp, flax or olive oil (I typically mix all three)

2 tbsp Italian seasoning

1 teaspoon oregano

1 handful fresh basil (dried works as well, but fresh is best)

2 teaspoons apple cider vinegar

1 date

1 large clove of garlic

Sea salt

Reconstitute the sun-dried tomatoes by soaking them in warm water for 15 minutes or until tender. While the sun-dried tomatoes are soaking, blend the rest of the ingredients in a high-powered blender until smooth. Then add the soaked, sun-dried tomatoes and blend again. Pour into a bowl or container and set aside. (if you do not have a high-powered blender, cut the dates and sun-dried tomatoes into small pieces and use a food processor for a slightly chunkier consistency.)

Buckwheat Sunflower Seed Carrot Pizza 

This pizza is highly nutritious and can satisfy any craving for pizza you may be having. I also really enjoyed a few slices after a long ride last weekend. It keeps well in the refrigerator for a few days, but the real question is why wait to enjoy something so good?

The Goods for the Crust

Crust:

1 cup ground sunflower seeds

1 cup raw buckwheat (soaked for 15 minutes in warm water)

1 cup shredded carrot

¼ cup coconut oil (I use less than this)

Parsley, pizza seasoning and crushed red pepper, to taste

Sea salt, to taste

Topping:

1 tomato, sliced

1 cup lightly sautéed dinosaur kale

½ cup raw arugula

½ cup raw shredded beats

2 chopped green onions

1 clove diced fresh garlic

The Goods for the Toppings

First, preheat oven to 300˚. In a food processor, process all the crust ingredients. Similar to making a smoothie (see comments section) you want to put the ingredients in from densest to lightest to ensure best results. So start with the sunflower seeds then the carrot and buckwheat. Follow with herbs and salt and finally the oil. Blend until the mixture starts to ball up.

While the mixture is processing, oil a cooking pan with coconut oil (I like to use a cast iron, no chemicals and it gives the food an extra boost of iron!). Remove the mixture out of the processor, and spread into the pan so it is about ¼- ½ thick depending on personal preference.

 Now pour your sauce onto the flattened crust and then spread your choice of ingredients evenly on the crust. I typically add a tablespoon or two of nutritional yeast to the top of the sauce before putting on the other toppings. This gives it a light and cheesy taste as well as much needed vitamin, B-12!

Ready for the oven!

Bake your beautiful pizza for 35 or 40 minutes at 300˚. Check the pizza around 30 minutes for desired crispness.

Fresh and piping hot!

Take your pie out of the oven, sprinkle crushed red pepper and garlic salt over the pizza. Add a handful of hemp seeds to add an extra source of complete protein and enjoy!

Bone appétit!