Matcha cookie is hard to match-ah. This one you don’t have to bake, tastes great and is low sugar. And sweet tooths, you don’t have to love green tea.
And the healthy benefits are BIG and green:
Matcha green powder comes from the chlorophyll pigment that’s anti-inflammatory (along with EGCG catechin found in green tea, some other teas, fruit, wine, cocoa, and most coffee, to name a few sources).
And matcha powder has L-theanine that’s also found in black, green, oolong and white teas that come from the same Camellis sinensis tea plant shown to be good for calming, sleep, and productive mental focus.
The downfall is matcha green powder is not naturally a sweet ingredient, so if you’re not a fan of the bitter and earthy taste… you’ll love this matcha cookie that turns out sweet as honey!
But is low-sugar.
There’s actually healthy honey in the cookie (but less than 2 tsp per cookie).
And you can make this without butter that most cookies are made with.
Coconut oil is a good healthy fat to use instead and is used in the recipe below.
It’s a recipe that fits the easy and fun mold.
And in the mold, you can simply refrigerate and enjoy.
These matcha cookie shaped-as-donuts are delicious on their own (and dare I say more satisfying than a donut! 🍩). But you can try for yourself.
And you can add a strawberry glaze with jam if you like (but is not needed especially if you’re counting low-sugar grams).
…Now we’re jammin’! 🍓
Oh, and if you want to pop these cookies (…yes, they’re cookies!) in the low temp oven and bake these for a little crunch, you can.
But I like ‘em (taste and texture) just as they are as a low-sugar sweet bite with healthy ingredients.
You can also make this matcha cookie gluten-free with buckwheat, coconut, tapioca, or all almond flour as substitution choices.
Since gluten-free flours usually make a more crumbly dough, if you find that happens, simply add a little more coconut oil and/or honey and you’ll see the crumbly bits come together when you press into the dough.
This is as easy as playing with dough and as fun as edible Play-doh!
Add flour to a bowl. Make a well/hole in the middle.
Add and combine honey, extract, and matcha to make the dough mixture. Tip; Combine with a spoon starting in the middle and moving out so the liquids are incorporated. Make another well.
Heat or microwave coconut oil (for 20-30 seconds) into liquid (if not already). Add coconut oil to the dough mixture warm.
Use spoon and fingers to make a dough. The dough should be a little wet and like Play-doh. The small pieces should stick together easily.
Press into silicone mold (if using).
Refrigerate for at least 20 minutes.
Dust with additional matcha powder. Add a a glaze if desired and/or enjoy!
Notes
Tip: If the dough is too dry and pieces aren't combining fully, then add a little more liquid (coconut oil, honey, or extract).
Guilt is not a good feeling. But subtle, it’s often missed and takes away from happiness. So recognizing it exists in your life is helpful so you can then replace the lesser feelings with higher ones.
Guilt shows up in so many different ways in each of our unique lives.
But in common, so often guilt arises from the upbringing ingrained in you from childhood.
It’s not easy to shake off.
Early on, you were limited in the changes you could make. But today you can and should make the necessary changes for a happy life that free you and make you unstoppable.
Because guilt can have a dark cloud grip on your life.
I realized this in my own life…
When I was younger, I enjoyed reading. And I felt guilty being cooped up inside under a reading light instead of playing outside.
I felt disciplined but I also felt the pressure to be a more social kid.
So I was at odds about enjoying learning when it wasn’t cloudy outside.
Then all grown up, I looked back and realized I love learning and growth that I had set myself up to do from a young age.
And today I’m still all about personal development that to me is living life to the fullest potential.
And I’m sure when you look back in your life, you can see some of the sacrifices you made that help you today!
Even though while going through those times, it probably didn’t feel that way.
It felt like pressure.
That’s where you and I learned and felt the concept of guilt from an early age.
And in Brene Brown’s Daring Greatly, she teaches that guilt is behavior-based and feeling like “I did something bad” while shame is identity-related and “I am bad”.
Both live in the mind but are changeable in our thoughts.
But guilt subtly creeps up in today’s thoughts. And the dots are not connected to the root.
…And that robs daily joy.
It’s not easy to let go of those guilt feelings from the past that apply to your situations today.
And if you were able to le-go of the ego then that would be easy.
But none of us can do that as part of our makeup and built-in equipment.
The ego (or my new made up French word l’ego) can play any of us all day in our thoughts if we allow.
Like in the example I gave of…
When it’s nice weather outside, I still feel those initial guilty feelings that I should be outside.
I initially almost wish that it were rainy or cloudy out so I didn’t have to worry I’ll regret or miss a beautiful day.
And something as simple as that is how the brain can get stuck if allowed.
But wiser and more evolved, I take those feelings and replace them with better ways and thoughts, so I feel accomplished no matter where I am… indoor or out.
I change my perspective with my thoughts.
I find something positive about my choice.
It’s a fight with the split mind (that we all have), but replacing those lesser thought-feelings with something better and higher is how to change those ways without looking back.
…And make decisions quicker without second guessing.
You learn that your mind is not always your friend.
There’s you.
…And then there’s your mind.
That’s in your body.
So aware on that (as observer to my thoughts), today when I’m inside on a full blue sky day, I crack open my back door so that I can feel the inside-outside living.
Problem solved.
And I give those guilty feelings an ‘ol heave-ho back seat.
They no longer exist until they pop back up another time. And then I’ll rinse and repeat the same or find an even better way.
It keeps getting better until the guilt no longer has you.
That’s aspiring, yes? 😊
And well, I know since you and I have the same human mind instrument, you can do the same for your guilt areas!
…Where you already have all the answers inside you to change them to positive or loving thoughts.
So, now to make yourself aware, all you’ve got to do is figure out: what areas in your life do you hold guilt for?
Because they’re there.
And when you bring them to view when you’re not impacted, you are prepared to address them when they show up again. You’ve got this!
It probably takes a ‘lil intentional thinking initially, but if you can capture what you are still holding onto as guilt, you’re well on your way to replacing them and putting them to rest.
And how I concretely know that for you (as well as me) is that our ego is where these fuzzy areas are lost and stored.
That’s clear so you and I can be on guard.
And when the triggers and thoughts are brought back in the same fuzzy manner, you can de-fuzz them at the gate!
We all have an ego (just like we all have a brain) and it never goes away. And we can protect ourselves from the daily damage.
Keeping our thoughts healthy is the way to empowered happiness.
And awareness is always the first step.
So on that best self-aware intention, if your lingering guilt is from not doing something where you had been asked to, another good step is to ask yourself: why don’t I want to do that?
Because doing what others want you to do isn’t always your best.
Usually there’s a good reason foryou choosing or wanting to choose another route. Because you and your inner self know better what you need in your life.
And sometimes at odds, you don’t know why you made some choices until you look back.
Trust yourself and signs you get in this life as life tries to route and re-route you. For Your Best.
That’s the better way than doing everything you plan out of fear or a roadmap someone else laid out for you.
Getting over the guilt of letting others down is sometimes all that is needed from you to get past feeling bad… that can easily cross into the boundaries of shame.
…Or lead to a pity party.
Clearly and intentionally justifying your reasons turn the love back to you and makes whatever you end up doing even more compelling-worthwhile.
Because you and your ideas are worthy and should never be discounted because of others.
And you should always be able to look at yourself in the mirror and say, “I am worthy” no matter what’s going on around you.
That could be a good place to start.
And you can make what you choose (sometimes against what others say) to be your greatest weapon advantage.
Replacing your guilt feelings becomes your new-next growth level.
You teach yourself to evolve into better and higher ways that helps your life. And helps you not miss a daily happy beat.
That’s the next level challenge to beat.
And if I can do it, I know you can also rise to the occasion.
Living happy and with no regrets in mind is worth the effort.
And always remember, you and your life are worth it! 🎉
Cupcake is a comfort dessert that somehow isn’t as catchy as they once were in simpler dessert times (from my cupcake history memory).
But in my dessert world, I still think cupcakes are great… and maybe you do too 🧁 if you like simple sweets! And the ones here are low-sugar.
The low-sugar cupcake recipe below is for easy, foolproof cupcake that’s as easy as a cake mix box… but substitutes in more healthy baking ingredients without sacrificing taste or texture!
That’s exciting to me. Because cupcakes and I go waaaayy back. They remind me of grade school when someone’s mom sent their child to school with homemade cupcakes. Remember those days?
My Hi-Sugar Cupcake Journey: 🍥
I also grew up close to Georgetown near the original Georgetown Cupcakes in Washington, D.C. Then came Sprinkles. 🧁
And the chic destination cupcakeries like Magnolia Bakery that are nostalgic. And memorable for the pastel buttercream frosting. 🍥
Today of course, you can still enjoy a cupcake. And when you get a hankering, you can whip up a batch as quick as it takes to go out to get one.
Oh, and you can have these mini-cakes ready to enjoy watching Cake Week from the Great British Bake Off (#GBBO). 🇬🇧
You probably already have the cupcake ingredients in your pantry.
With healthier ingredients available to source, you can make a healthy, low-sugar cupcake version (for any occasion) that doesn’t sacrifice sweet taste or texture.
Cupcakes (that don’t get gobbled up 😋) can stay moist covered for days in the refrigerator.
That totally reminds me of an adult cupcake event in my past…
Where I took my Hi-Hats out of the fridge and to a church event. The cupcake recipe came from Martha Stewart’s Cupcake cookbook that I adore.
…And even though mine baked out of the oven looked imperfect with like low-er hi-hats, they tasted wickedly good… and I’m glad I made 2 per person.
They were a hi-hat hit.
…And that’s the beauty of cupcakes. They’re great no matter what!
So with that low-bar…
Make Your Low-Sugar Cupcake Batter:
From the same base batter, you can create white or chocolate cupcakes (or mix-n-match) where you divide up the batter. With just one ingredient (cocoa) add, you have a chocolate cupcake recipe.
That’s what cake box mixes sitting on shelves don’t want you to know. 😁
It’s an easy One-Bowl batter you can’t mess up!
Cupcakes always end up with a smooth dome top. And if you set your timer, they’re golden.
And it’s a great lazy bake or kid prepare bake because it doesn’t even matter if some of your batter bowl misses your cupcake holder.
So you can make these healthy-inspired cupcakes, relaxed with one-eye open. 😜 And no cake box mix.
You can substitute in these healthy ingredients:
Healthy Flour:
Using mostly almond flour (or another gluten-free flour like coconut or tapioca flour) and light oil (no butter needed).
The sunshin-y cupcakes below are mixed with whole wheat flour that has more fiber and protein than all-purpose or cake flour.
Because “whole” wheat ingredients preserve the bran and seed’s embryo (that has B-E vitamins and some minerals). You can B-E good.
So why not? Plus, whole wheat flour is usually around the same cost range.
Whole wheat turns out a little more beige brown but it will be covered by a cupcake glaze or frosting. And these look a little like sunflowers so they’re more wholesome and natural 🌻 And maybe attract bees.
Anti-Inflammatory Sugars:
And best of all… for this cupcake recipe, you won’t need a measuring cup for the healthy monk fruit sugar used.
Think: a little-little spoon of sugar if you use monk fruit sugar because it’s about 2.5 times more sweet tasting than refined sugar.
And many more times healthy, since it comes from an antioxidant fruit.
Then when you add a big spoonful of healthier maple syrup (or honey), these will not compromise sweetness.
And that’ll be enough sweet for the number of cupcakes in this cupcake recipe version that’s 6 of 1 or half-a-dozen of the other (as we used to say in my hotel catering days).
Or simply 6.
While baking is oven chemistry, there’s no complicated math to remember to make this cupcake recipe.
It’s either 1 or 1/2.
And for tools, all you need is a measuring cup (that has the equivalent of a 1 cup measurement). Plus a teaspoon.
And a tablespoon is handy, otherwise use 3 tsp =1 Tbsp.
I like to capitalize “T” for Tablespoon so it doesn’t get confused with little “t” t-spoon (teaspoon). That’s how I handwrite them down on index cards.
For easy amount size remembrance: the diameter is a half-dollar (for the Tablespoon if I remembered those right in the piggy bank?) or quarter size for a teaspoon.
Or convert to your country’s coin currencies.
And even easier than baking spray in paper cups is using reusable silicone cupcake holders.
Simply wash them out and then you don’t need any baking spray to prevent sticking.
They’re oven-safe for cupcakes at 350°F/180°C.
And actually safe for even higher temps.
And good news… you don’t need a mixer or a whisk (that can eat some of your batter you’ve measured out)!
Instead, you can use a spoon and sometimes I even use the Tablespoon measuring spoon.
So easy!
You’re simply combining wet and dry ingredients.
And there’s no butter to smoothly mix in so that makes it even easier.
Flavors:
Tip: Don’t leave out the capful of vanilla extract or you’ll miss the nice vanilla bakery scent.
You’ll enjoy the pre-baked aroma.
Which btw means it will be even MORE flavorful when it comes out of the magical oven on the other side.
If you want to make a chocolate cupcake batch, add 1 Tablespoon of cocoa (and a splash more milk).
For more almond flavor, add almond extract. This is great with almond flour.
Low-Sugar Frosting or Glaze
Depending on who these cupcakes are for (or what the occasion is), you have low-sugar sweet zhugh options.
Fasting (temporarily) is a way to do gut detox without green juices. And then appreciate preferred foods like a berry smoothie… with beet that (for me) can’t be beat.
Fasting is a practice that I’m proud of.
…I no longer freak out when I haven’t eaten. I look at not eating differently than my younger self would have.
I now know it’s healthy detox.
So now it’s my choice to fast occasionally.
And fasting is a form of empowerment.
(…And it can be for you too if you choose).
It’s a smart move.
Because living today, we are exposed to so many daily toxins like microplastics, bacteria, and pesticides.
And they end up in our gut and food.
That wreaks havoc on our gut health and how we daily feel.
So an easy way to at-home detox is to simply fast: to not eat temporarily and occasionally.
Fasting is countercultural to western world upbringings where we eat, eat, eat. And snack, snack, snack.
…Which never gives our bodies a break.
But fasting once a week or even once a month does a world of good for the body.
If you choose a day to stop eating at a certain time like 4 pm (like I do) and then resume back at 9 am the next day in time for breakfast (to break the fast), you’ll have turned your body into a healthy cleaning machine.
And it’s really not that difficult from a discipline perspective since you’re sleeping (and not eating anyway) for most the time.
It’s more about breaking old habits and mindsets.
You probably (surprisingly!) won’t even be hungry in the AM… and could even go to the afternoon or 24 hours if you had a reason.
Those additional hours of fasting reaps even more healthy body benefits.
But I find that a 16-17 hour fast is the sweet spot, doing wonders, and doesn’t disrupt my life.
Around that 17th hour mark (that’s more or less for some people), the body switches energy sources from glucose (blood sugar) to fat.
You may have heard of this process (ketosis) from the Keto Diet. But fasting is not about a Diet (with a capital “d”). Because in fasting, you’re simply not eating, temporarily.
Then when you start eating again, it’s about resuming regular eating… hopefully with healthy foods like in an anti-inflammatory food diet.
…Where the type of healthy food matters most (when eating)… much more than counting fat and protein calories, and avoiding high carbs that can cause a yo-yo diet effect.
You lose weight from not eating at all temporarily (when fasting) and not because you’re eating less carbs and calories.
And while fasting is helpful for losing weight, I don’t fast to lose weight… I do it for the healthy benefits.
It’s good for anyone.
Even thinner people (aka Vatas) like me.
…It’s like doing some cardio is good for anyone with a beating heart.
And fasting is part of a healthy lifestyle.
…And one that’s changed my life.
I no longer freak out when I haven’t eaten for some hours on a day I choose to fast.
I look at not eating totally different than I was taught growing up.
And if I have low blood sugar during the day when I’m not fasting, but because I don’t have anything in my stomach or I forgot to pack a snack, I know I’ll be fine.
…Because I know I do the same thing when I purposefully fast.
I’m not eating in both cases.
But the body doesn’t know if I’m choosing to be hungry for fasting healthy reasons or if I forgot to pack a snack.
But my calmed mind does. And I do.
As long as my mind and I know, that’s all that matters. And my body is happy with me.
I’m letting it do its full reset and cleaning job, uninterrupted.
Then the next morning, my body rewards me.
I wake up feeling refreshed… like I’d slept for days.
That’s when I’m humbly reminded of how it feels to have energy without needing cups of coffee to get going!
Without missing a beat, I’m never more excited to taste a beet smoothie and start my day.
Cabbage wrap and chicken salad is a delicious light food pairing. Great for anytime of year for losing weight, and gaining protein and fiber. And you can make your own tasty version with mustard that lasts in your lunch bag.
A cabbage wrap is great option for lunch, dinner, brunch, or an afternoon snack.
You can get a bite of sweet, savory, and crunchy in the recipe below. 🥬
Boy, I wish I knew how to make my own chicken salad when I was younger and hungry ravenous for something to eat before dinner.
It’s a snack that can be made very inexpensively and fast. Often you find grocery rotisserie chickens that are already cooked. So all you have to do is assemble. Or you can cook your own chicken breasts and even make chicken nuggets.
To shred the chicken, work along the grain pulling apart longer pieces. Then to make smaller and shorter pieces, with a sharper knife cut the long pieces straight across. Or pull the long pieces into even smaller pieces. You decide.
And you decide what goes in your chicken salad. Celery is a good pairing. And if you don’t have celery on had, lettuce pieces are also a great filler add in.
Onions and grapes are also good and healthy together in synergy. You can think of it as a superfood anti-inflammatory pairing. 🍇+🧅
Grapes bring sweetness to the chicken (or you can sub fish) cabbage wrap.
You can use red or green grapes but usually if you use red grapes, then red onion is good and green grapes with white or yellow onions for color effects.
But you do you deciding how to slice and dice up your onions and grapes.
I like the red onions because they’re more mild. If you cut the pieces small, they will not stand out …and for more fine, you can use a grater or a zester tool.
Then for seasoning I add salt and pepper. And to complement, I add a little anti-inflammatory turmeric powder.
Turmeric and black pepper together are another powerful anti-inflammatory healthy duo. 🎉 Tip: great for pain in joints!
And for tastes to further elevate the chicken salad: you can give it a lemony taste vibe with coriander. You wouldn’t want to use lemon juice here because it would be too sour and add to much liquid, and you wouldn’t want to use lemon zest because then it’s too lemony and overpowering the other tastes.
Coriander is a good dry compromise.
I like to use coriander seeds that I crush with my fingers and eat give a burst of bright lemony flavor when you bite into.
And to to give a French bistro vibe, I add tarragon from spice.
And that goes well with the mustard tastes where you have choices.
I like to lean into my Ayurvedic needs that show up in food preferences that I let decide the choice.
You can use a honey mustard for a sweeter chicken salad or a Dijon mustard to go with the French bistro tastes. Or a plain yellow mustard.
And to give a nice texture crunch 🤩, slivered almonds (or crumbled cashews) complement best with crunchy cabbage! You can also substitute with other nuts and seeds but slivered almonds crush (and in your mouth)! 🧡
Because of the vinegar acid in most mustards, it’s a practical condiment choice because it won’t go bad in room temps. Although after opened, it is better refrigerated to preserve taste.
So whatcha waitin’ for?
You can prep your chicken salad, and then put your salad to (cabbage) bed rest for tomorrow’s lunch (?). 😋
