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Summer is almost here, which means that hot days are just a few steps ahead. High temperatures can affect us in more ways than we are even aware of, both physically and mentally, which is exactly why we need to give our best to get ready for them. Refreshments in all forms are more than welcome during summer, and the ones that include green tea are definitely some of the best. Stay with us and find out about the benefits of this amazing drink, and learn how to get refreshed with almost no effort at all. Enjoy!

Benefits of Green Tea

Green tea is much more than just a regular liquid – it is a powerful thing that is rich in important nutrients our bodies desperately need. Some of them are catechins, which function as antioxidants that protect our cells from damage. Drinking green tea on a daily basis will improve your brain function and increase fat burn, too. There are many different forms of this magical drink, and one of them is matcha – powdered tea that is even more powerful than regular green tea. It is very popular all over the globe today for a good reason – it reduces blood pressure and blood sugar, and slows down the process of aging.

Delicious and Healthy Recipes Perfect for the Summer

Since summer is just around the corner, you are probably interested in some yummy yet healthy recipes that will provide ultimate refreshment for hot days, right? Here are four of them:

Iced Green Tea Lemonade


Take two green tea bags, place them in a container and pour some hot water over them, and leave for 3-5 minutes. Then make lemonade – mix cold water and fresh lemon juice (together with a healthy sweetener of choice, if you like it sweet). Filter the green tea drink, mix it with lemonade, and voila – your refreshing drink is all ready! Just keep it in refrigerator later on and serve it with some ice cubes.

Tasty Matcha Coconut Ice Cream

Image credit: Jason Bagley via Flickr Commons

Mix 400ml of coconut milk, 1 cup of almond milk, 2 tablespoons of matcha powder , ¼ cup of dates, and ¼ cup of honey all together, and add them to a blender. Blend until the mixture becomes smooth, and then add ¼ teaspoon of xantham gum or guar gum (from a plant). If you like a stronger flavor, you may add a bit more of matcha. Then place the blended mixture to another bowl and let it chill for several hours. When it is cool enough, scoop it into separate bowls and enjoy its fantastic taste.

Iced Green Tea with Ginger, Mint, and Honey

Take ¼ cup of peeled and sliced ginger, pour some water over it, and bring to boil. Once it boils, remove from heat and add 3 green tea bags and ½ cup of tightly packed mint leaves. Leave it that way for 15 minutes. Strain the brewed tea and then add honey and juice from half of the lemon to it. When it cools off, place it into a refrigerator. Add lemon slices into each glass before serving, as well as a few mint leaves and ice cubes.

Wonderful Smoothie Bowl


According to the American Diabetes Association, there are some early signs of diabetes which can give you a heads-up that you need to visit a doctor. These symptoms include:

• frequent urination

• constant thirst and hunger

• tiredness

• blurred vision

• a slower healing process for bruises

• unexplained weight loss

People who have type 2 Diabetes may also feel some tingling sensations in their extremities, but their symptoms go generally unobserved. However, if you know you’re at risk for diabetes – perhaps it runs in your family – it’s best to prevent it. The best thing you can do is alter your lifestyle and make healthier choices. Consider eating less chocolate and candy-canes, and more fruit and vegetables.

In fact, one of the fruit deemed to have miraculous properties, even when it comes to  diabetes treatment, is the kiwifruit. One study indicates that its extract was used two times everyday for three weeks on feet-ulcers caused by diabetes, which were subsequently reduced. The reason is that the kiwifruit is rich in Actinidin, an enzyme that helps heal wounds faster.

1. It’s a low-sugar, low-calorie snack. It’s always a good idea to reduce the sugar in your diet, especially if you’re at risk of diabetes. Another reason is that sugar  promotes weight gain and overweight/ obese people have more chances to develop diabetes, so you’d better look after your weight. Remember that even  low-fat products have huge amounts of processed sugar in them, so they’re  definitely a no-no. The best option for a delicious snack is a piece of fruit. That’s  why you might consider mixing up your fruit choices, by adding the kiwifruit to  the list. It doesn’t contain a lot of sugar, and it only has about 60 calories per 100  grams, so that makes it an excellent choice if you’re trying to prevent diabetes.

2. Its extract helps regulate the function of fat cells. A 2010 study showed that a  substance named Kiwifruit Methanol Fraction (KMF), which is basically a mixture from a kiwifruit extract called Actinidia deliciosa, regulates adipogenesis. Actually, if adipocytes don’t function properly, your body becomes more insulin resistant, which will put you at more risk for diabetes. These adipocytes are in fact fat cells, and their main function is to take care of the energy balance in your body. But if they don’t work properly, you might end up with more sugar in your system without knowing why. As a direct consequence, it is always a good idea to include more kiwis in your diet. They help increase the sensitivity to insulin and control your blood-sugar levels. As such, this Actinidia deliciosa extract may not exactly cure diabetes, but it’s a good way to prevent it.

3. Rich in fiber. You may have already heard that fiber is good for you, but you may not know why it can actually prevent diabetes. Since fiber is a carbohydrate that can’t be digested by your body, that means it can’t be transformed into sugar. Studies show that people who don’t consume enough fiber, while also eating foods with a high glycemic index, can double their chances of developing diabetes. More to the point,  kiwi is a great source of fiber, which turns it into the best choice when it comes to the prevention of diabetes. By consuming more such fiber, you won’t have to worry so much about your blood-sugar spiking. What’s more, you’ll also be less hungry. Since fiber is digested at a slower rate, you will feel satiated longer.

4. It has vitamin C. Vitamins are a great way to keep your body running at optimal levels. One of the most important vitamins in question is Vitamin C, which has been shown to effectively reduce blood-sugar levels. Vitamin C is supposed to interfere with the production of glycated hemoglobin, an indicator of high blood-sugar. This is why some specialists recommend a supplementary daily dose of 1000mg of Vitamin C for patients with type 2 diabetes, which is shown to reduce their symptoms. As the kiwifruit is a great source of Vitamin C, its daily consumption can be of great aid both in the prevention and treatment of diabetes.


To sum up with, if you can manage to eat kiwis on a regular basis, you will reap the benefits they have to offer in regards to preventing diabetes, but particularly in regards to having a healthier lifestyle. You may also consider upping your daily portion of other fruits and vegetables which have the same benefits: vitamins, minerals and fiber.




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October 28th is National Wild Foods Day, hence it's the perfect time to explore the WILDLY (pun intended) under-rated benefits of eating wild foods.

What is a wild food?

While most of our food supply is brought to the table via modern farming methods - wild foods grow freely without intervention by man. They don't require fertilization, irrigation, pruning, pampering and assistance to propagate; on the contrary, they thrive completely without any fuss whatsoever. These are plants who have stood the test of time, adapting to shifts in their environment, and growing more robust as a result. The term "wild food" can encompass many different types of plants from leaves and shoots to berries, nuts, fungi and even types of sap. Many common "weeds" that society tells us we need to pull out of the soil and dispose of (or worse yet, spray with herbicides) are actually completely edible, and not only that, they are are often packed full of nutrition and medicinal properties.

Our Top 5 Wild Edibles

1. Bitter Greens - Don't toss out those weeds - make a salad instead! Many of the greens growing with robust vigor in your garden or back yard can be added right to your salad bowl, and with amazing benefits to your health (more on the nutritional benefits below)! Think dandelion, purslane, lamb's quarter's, mallow, watercress, horsetail, nettles, and red clover.

2. Sea Vegetables - Sea vegetables are a delicious and easy way to add a very well-rounded array of trace minerals into your diet. Depending on where you live, you may not be able to harvest these yourself,  so opt for sustainably harvested sea vegetables which are thoroughly tested for contaminants.

3. Wild Nuts - Tree nuts offer delicious flavor, a hearty texture, and valuable oils and nutrients. See if the following types are available in your region, check when they come into season, and try out some foraging: chestnuts, filberts (hazelnuts), black or white walnuts, beech nuts, and hickory nuts. If you find a tree but it happens to be on someone else's land, ask them permission to harvest - they'll likely be more than happy to let you! Fun Fact: brazil nuts, while not local for most of us (unless you live in South America!) are most often harvested from the wild, not from plantations. 

4. Wild Berries- While also dependent on where you live and the season, wild berries can be the most abundant, most delicious, and definitely juiciest of the available wild foods. Think blackberries, huckleberries, salmon berries, elderberries, black cherries, wild strawberries, wild blueberries, snowberries, dewberries, and more!

The hot sun is shining, and it’s the season for sweet, cold treats. That means it’s time to start putting together some raw ice creams and sorbets! Here is my simple recipe for banana ice cream that is sure to hit the spot. The great thing about this treat (beyond that fact that it is SO easy to make) is that even your non-raw family and friends will enjoy it. Only a few ingredients and a few brief minutes in the kitchen. Just my style!

First you will need to freeze lots of perfectly ripe bananas. They should be starting to get little brown freckles on them. This ensures the creamiest, sweetest tasting banana ice cream. You will also need a good blender, preferably a Blendtec or Vitamix. You can also run the frozen banana’s through the Hurom Juicer (our favorite here at RawGuru) or Champion Juicer with the blank screen on. This will make a more soft-serve style ice cream. I personally use my Blendtec, this way i can add a few other ingredients like vanilla bean.