Antioxidant Matcha Snack Bars

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The antioxidants in this come not just from the matcha, but also the cacao nibs and chocolate, as well as lots of nutrients from the hazelnuts and cashews. If you’re allergic to nuts, we’ll give you substitutions that will change the nutritional profile (and flavor), but still work perfectly well and be healthy too.

You will need

For the base:

  • ⅔ cup roasted hazelnuts (if allergic, substitute dessicated coconut)
  • ⅔ cup chopped dates

For the main part:

  • 1 cup raw cashews (if allergic, substitute raw coconut, chopped)
  • ½ cup almond milk (or your preferred milk of any kind)
  • ½ cup cacao nibs
  • 2 tbsp lime juice
  • 1 tbsp matcha powder
  • 1 tbsp maple syrup (omit if you don’t care for sweetness)

For the topping (optional):

  • 2oz dark chocolate, melted (and if you like, tempered—but this isn’t necessary; it’ll just make it glossier if you do)
  • Spare cacao nibs, chopped nuts, or anything else you might want on there

Method

(we suggest you read everything at least once before doing anything)

1) Blend the base ingredients in a food processor until it has a coarse sticky texture, but isn’t yet a paste or dough.

2) Line a cake pan with baking paper and spread the base mix on the base; press it down to compact it a little and ensure it is flat. If there’s room, put this in the freezer while you do the next bit. If not, the fridge will suffice.

3) Blend the main part ingredients apart from the cacao nibs, until smooth. Stir in the cacao nibs with a spoon.

4) Spread the main part evenly over the base, and allow everything you’ve built (in this recipe, not in life in general) to chill in the fridge for at least 4 hours.

5) Cut it into blocks of the size and shape you want to eat them, and (if adding the optional topping) separate the blocks slightly from each other, before drizzling with the chocolate topping. Put it back in the fridge to cool this too; an hour should be sufficient.

6) Serve!

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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  • How community health screenings get more people of color vaccinated

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    U.S. preventive health screening rates dropped drastically at the height of the COVID-19 pandemic. They have yet to go back to pre-pandemic levels, especially for Black and Latine communities

    Screenings, or routine medical checkups, are important ways to avoid and treat disease. They’re key to finding problems early on and can even help save people’s lives. 

    Community health workers say screenings are also a key to getting more people vaccinated. Screening fairs provide health workers the chance to build rapport and trust with the communities they serve, while giving their clients the chance to ask questions and get personalized recommendations according to their age, gender, and family history.

    But systemic barriers to health care can often keep people from marginalized communities from accessing recommended screenings, exacerbating racial health disparities. 

    Public Good News spoke with Dr. Marie-Jose Francois, president and chief executive officer, and April Johnson, outreach coordinator, at the Center for Multicultural Wellness and Prevention (CMWP), in Central Florida, to learn how they promote the benefits of screening and leverage screenings for vaccination outreach among their diverse communities. 

    Here’s what they said. 

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: What is CMWP’s mission? How does vaccine outreach fit into the work you do in the communities you serve?

    Dr. Marie-Jose Francois: Since 1995, our mission has been to enhance the health, wellness, and quality of life for diverse populations in Central Florida. At the beginning, our main focus was education, wellness, and screening for HIV/AIDS, and we continue to do case management for HIV screening and testing. 

    When the issue of COVID-19 came into the picture, we included COVID-19 information and education and stressed the importance of screening and receiving vaccinations during all of our outreach activities. 

    We try to meet the community where they are. Because there is so much misconception—and taboo—in regard to immunization. 

    April Johnson: So our job is to disperse accurate information. And how we do that is we go into rural communities. We build partnerships with local apartment complexes, hair salons, nail salons, laundromats, and provide a little community engagement, where people just hang out in different areas. 

    We build gatekeepers in those communities because you first have to get in there. You have to know that they trust you. Being in this field for about 30 years, I’ve [learned that] flexibility is key. Because sometimes you can’t get them from 9 to 5, or [from] Monday through Friday. So, you have to be very flexible in doing the outreach portion in order to get what you need. 

    I’ve built collaborations with senior citizen centers, community centers, schools, clinics, churches in Orlando and [in] different areas in Orange, Osceola, Seminole, and Lake counties. And we also partner with other community-based organizations to try to make it like a one-stop shop. So, partnership is a big thing. 

    PGN: How do you promote the importance of preventive screenings in the communities you serve?

    M.F.: We try to make them view their health in a more comprehensive way, for them to understand the importance of screening. [That] self care is key, and for them to not be afraid. 

    We empower them to know what to ask when they go to the doctor. We ask them, ‘Do you know your status? Do you know your numbers?’ 

    For example, if you go to the doctor, do you know your blood pressure? If you’re diabetic? Do you know your hemoglobin (A1C)? Do you know your cholesterol levels

    And now, [we also ask them]: ‘Have you received your flu shot for the year? Have you received all of your vaccine doses for COVID-19?’ We are even adding the mpox vaccine now, based on risk factors. 

    [We recommend they] ask their provider. For women, [we ask], ‘When do you need to have your mammogram?’ For the men, ‘You need to ask about your PSA and also about when and when to have your colonoscopy based on your age.’ 

    We also try to explain to the community that the more they know their family history, the more they can engage in their own health. Because sometimes you have mom and dad who have a history of cancer. They have a history of diabetes or blood pressure—and they don’t talk to their children. So, we try to [recommend they] talk to their children. Your own family needs to know what’s going on so they can be proactive in their screenings.

    PGN: What strategies or methods have you found most effective in getting people screened? 

    M.F.: Not everybody wants to be screened, not everybody wants to receive vaccines. 

    But with patience, just give them the facts. It goes right back to education, people have to be assured. 

    When you talk to them about COVID, or even HIV, you may hear them say, ‘Oh, I don’t see myself at risk for HIV.’  But we have to repeat to them that the more they get screened to make sure they’re OK, the better it is for them. ‘The more you use condoms, [the] safer it is for you.’ 

    In Haitian culture, they listen to the radio. So we use the radio as a tool to educate and deliver information [to] get vaccinated, wash your hands. ‘If you’re coughing, cover your mouth. If you have a fever, wear your masks. Call your doctor.’ 

    In our target population, we have people who have chronic conditions. We have people with HIV. So, we have to motivate them to receive the flu vaccine, to receive the COVID vaccine, to receive that RSV [vaccine], or to get the mpox vaccine. We have people with diabetes, high blood pressure, high cholesterol, depressed immune systems. We have people with lupus, we have people with sickle cell disease. 

    So, this is a way to [ensure that] whomever you’re talking to one-on-one understands the value of being safe. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Wholesome Threesome Protein Soup

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    This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!

    You will need

    • ⅓ cup quinoa
    • ⅓ cup green lentils
    • ⅓ cup wholegrain rice
    • 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
    • ¼ cup cashews
    • 1 tbsp dried thyme
    • 1 tbsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt

    Optional topping:

    • ⅓ cup pine nuts
    • ⅓ cup finely chopped fresh mint leaves
    • 2 tbsp coconut oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Rinse the quinoa, lentils, and rice.

    2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.

    3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.

    4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.

    5) Serve the soup into bowls, adding the mint and pine nuts to each.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Balanced Energy Cake Bars

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Unlike a lot of commercially available products, these bars won’t spike your blood sugars in the same way. There’s technically plenty of sugar in them, mostly from the chopped dates, but they’re also full of fiber, protein, and healthy fats. This means they can give you an energy boost (along with lots of gut-healthy, heart-healthy, and brain-healthy ingredients) without any crash later. They’re also delicious, and make for a great afternoon snack!

    You will need

    • 1 cup oats
    • 15 Medjool dates, pitted and soaked in hot water for 15 minutes
    • 3 carrots, grated
    • 4oz almond butter
    • 2 tbsp tahini
    • 2 tbsp flaxseeds, milled
    • 1 tbsp sesame seeds, toasted
    • Optional: your choice of dried fruit and/or chopped nuts (mix it up; diversity is good!)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Steam the grated carrots for 3–4 minutes; pat dry and allow to cool

    2) Drain and pat dry the dates, roughly chop them and add them to a bowl with the carrots. Because we chopped the dates rather than blended them (as many recipes do), they keep their fiber, which is important.

    3) Add the oats, seeds, almond butter, and tahini. Also add in any additional dried fruit and/or chopped nuts you selected for the optional part. Mix well; the mixture should be quite firm. If it isn’t, add more oats.

    4) Press the mixture into a 10″ square baking tin lined with baking paper. Refrigerate for a few hours, before cutting into bar shapes (or squares if you prefer). These can now be eaten immediately or stored for up to a week.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Becoming a Supple Leopard – by Dr. Kelly Starrett and Glen Cordoza

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve previously reviewed Dr. Starrett’s other book, “Built To Move“, and now today we’ll review his more famous book!

    Why is this one so famous? It’s popularly considered “the Bible of Cross-Fit”, even though it’s not at all marketed as such, and nor does it talk about Cross Fit directly. But: people who are interested in being fit, fast, strong, mobile, stable, and so forth, tend to invest in this book at some point if they are serious.

    The book is big, heavy, and textbook-like. This isn’t a quick light read. This is a “study over the course of a year or more while doing your physiotherapy degree” book. And yet, it’s written for the widest audience, and as such, everything is explained from the ground up, so no prior knowledge is expected.

    It does have pictures, which are clear and helpful, though the print version is better for this than the Kindle edition.

    The subtitle of the book is no lie; it does indeed cover all those things, deeply and at length, for everything musculoskeletal.

    Bottom line: this book will seriously improve your knowledge and understanding of all things body mechanics and related body maintenance. If you care to get/remain fit/strong/mobile/etc, this book is a fine cornerstone for such endeavors.

    Click here to check out Becoming A Supple Leopard, and become a supple leopard!*

    *Metaphorically. Furry metamorphosis is not a side-effect. Suppleness, however, is on offer. Yes, even for you, dear reader!

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  • The Immunostimulant Superfood

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Eat These Greens!

    Chlorella vulgaris, henceforth “chlorella”, is a simple green algae that has a lot of health benefits.

    Note: most of the studies here are for Chlorella vulgaris specifically. However, some are for other species of the Chlorella genus, of which Chlorella vulgaris is by far the most common, hence the name (vulgaris = common). The relevant phytochemical properties appear to be the same regardless.

    Superfood

    While people generally take it as a supplement rather than a food item in any kind of bulk, it is more than 50% protein and contains all 9 essential amino acids.

    As you might expect of a green superfood, it’s also full of many antioxidants, most of them carotenoids, and these pack a punch, for example against cancer:

    Antiproliferative effects of carotenoids extracted from Chlorella ellipsoidea and Chlorella vulgaris on human colon cancer cells

    It also has a lot of vitamins and minerals, and even omega-3.

    Which latter also means it helps improve lipids and is thus particularly…

    Heart healthy

    ❝Daily consumption of Chlorella supplements provided the potential of health benefits reducing serum lipid risk factors, mainly triglycerides and total cholesterol❞

    ~ Dr. Na Hee Ryu et al.

    Read more: Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study

    Its heart-healthy benefits don’t stop at lipids though, and include blood pressure management, as in this study that found…

    ❝GABA-rich Chlorella significantly decreased high-normal blood pressure and borderline hypertension, and is a beneficial dietary supplement for prevention of the development of hypertension. ❞

    ~ Dr. Morio Shimada et al.

    Read more: Anti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind study

    About that GABA, if you’re curious about that, check out:

    GABA Against Stress, Anxiety, & More

    May remove heavy metals

    We’re going with “may” for this one as we could only find animal studies so far (probably because most humans don’t have megadoses of heavy metals in them, which makes testing harder).

    Here’s an example animal study, though:

    Enhanced elimination of tissue methyl mercury in [Chlorella]-fed mice

    Immunostimulant

    This one’s clearer, for example in this 8-week study (with humans) that found…

    ❝Serum concentrations of interferon-γ (p<0.05) and interleukin-1β (p<0.001) significantly increased and that of interleukin-12 (p<0.1) tended to increase in the Chlorella group.

    The increments of these cytokines after the intervention were significantly bigger in the Chlorella group than those in the placebo group. In addition, NK cell activities (%) were significantly increased in Chlorella group, but not in Placebo group.

    The increments of NK cell activities (%) were also significantly bigger in the Chlorella group than the placebo group.

    Additionally, changed levels of NK cell activity were positively correlated with those of serum interleukin-1β (r=0.280, p=0.047) and interferon-γ (r=0.271, p<0.005).❞

    ~ Dr. Jung Hyun Kwak et al.

    tl;dr = it boosts numerous different kinds of immune cells

    Read more: Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial)

    PS, if you click though to the study, you may be momentarily alarmed by the first paragraph of the abstract that says “However, there were no direct evidences for the effect of Chlorella supplementation on immune/inflammation response in healthy humans“

    this is from the “Background” section of the abstract, so what they are saying is “before we did this study, nobody had done this yet”.

    So, be assured that the results are worthwhile and compelling.

    Is it safe?

    Based on the studies, it has a good safety profile. However, as it boosts the immune system, you may want to check with your doctor if you have an autoimmune disorder, and/or you are on immunosuppressants.

    And in general, of course always check with your doctor/pharmacist if unsure about any potential drug interactions.

    Want some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Alzheimer’s Risk Reduction Methods

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Q: I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?

    Very important stuff! We wrote about this not long back:

    (one good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!)

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