Tea time

Natural Health

December/January 2009

Add tea leaves to fish, soups, and even dessert for a unique flavor and a heart-healthy boost.

Online version: http://www.naturalhealthmag.com/tea_recipe_eat_flavor/healthy_eating/152

On A recent trip to northern Thailand, I was served a cup of oolong tea made with leaves picked from a nearby evergreen and dried in the sun. The roasted flavor was so much more robust than what passed for tea back home, it made me feel like I’d never actually tasted real tea before. It also got me thinking, “This is as sophisticated as any spice—could I actually cook with it?”
Back in my kitchen, with the help of Tea Cookbook, by Tonia George (Ryland Peters & Small, 2008) and Tea Cuisine, by Joanna Pruess (The Lyons Press, 2006), I began experimenting with black, white, green, and even red tea—and discovered that teas can add a light, floral note to soups and salads, a deep, almost peppery flavor to fish and meat dishes, and a rich, nutty taste to desserts.
I also learned that, just like spices, teas offer high levels of antioxidants and amino acids that have been linked to cancer prevention, heart health, and even the treatment of anxiety and sleep apnea. Tea is so good for you, researchers suggest drinking up to five cups a day to take full advantage of its benefits. If you’d rather eat your tea, here are our suggestions for putting some of the healthiest leaves—and the highest-quality brands—right into sweet and savory dishes.

 

According to legend, the ancient Chinese emperor Shen Nung became the first tea enthusiast when leaves from a tea tree drifted down into his cup of warm water.

 

White tea
The name “white” refers to the silvery down that covers the immature buds of the tea tree Camellia sinensis at daybreak in early spring. When picked and dried in the shade, the leaves give white tea its golden hue and subtle floral flavor.
Cooking tip: Add to salad dressings and desserts like orange or lemon granitas or to light soup stocks like in our Chicken & Edamame Noodle Soup.
Health benefits: White tea may protect against heart disease and cancer thanks to high levels of the antioxidants catechins, says Mario Ferruzzi, Ph.D., an associate professor in food sciences and nutrition at Purdue University.
Best buys: Tea Spot Snowflakes (the-teaspot.com; $10 for 3.5 oz.) or, Rishi Tea Osthmanthus Silver Needle (rishi-tea.com; $40 for 4 oz.), for a splurge.

Green tea
The slightly astringent flavor of green tea comes from young leaves of the same tree as white, black, and oolong teas. In Japan, the distinctive vegetal flavor of green matcha tea comes from steaming the leaves, which are then dried and ground into a delicate powder.
Cooking tip: Pair green tea’s grassy overtones—in rubs or stuffing—with salmon, chicken, tempeh, or lean pork, or in our Matcha Tea Cookies (see naturalhealthmag.com/matchacookies).
Health benefits: With its extremely high levels of the catechin epigallocatechin-3-gallate, green tea may help prevent practically everything from sleep apnea and psoriasis to breast cancer, recent studies suggest. Researchers in Japan recently concluded that drinking five or more cups of green tea per day could lower your mortality rate by up to 16 percent.
Best buys: Arbor Teas Fair Trade Jasmine (arborteas.com; $15 for 8 oz.); Ito En House Sencha (itoen.com; $9 for 3 oz.); or Suisen Daffodil Ingredient Grade Matcha Tea (matchasource.com; $16 for 3.5 oz.).

 

Quick Tip:
The robust flavors of black and oolong tea leaves add a bold, peppery
note to barbecue marinades and rubs

Oolong tea
The sun-dried mature leaves of Camellia sinensis produce teas that range from lightly floral to brisk and heavy, depending on how long the leaves are allowed to oxidize in the sun.
Cooking tip: Add oolong to meat and veggie marinades for a peppery kick.
Health benefits: Theanine, the amino acid common in green tea and oolong, may influence memory and focus, and have a calming effect, says Ferruzzi. Japanese researchers have found that it may even limit the absorption of fat during a meal.
Best buys: Tavalon Too Long Oolong (tavalon.com; $12.50 for 3.2 oz.) or Republic of Tea Monkey-Picked Oolong (republicoftea.com; $37 for 3 oz.).

Black tea
Tea leaves are dried, crushed, and oxidized to create black tea’s coppery-red color and bold flavor, the foundation of popular Earl Grey (which is infused with bergamot oil) and Darjeeling.
Cooking tip: Use in barbecue marinades, or in rubs for white fish like our Tilapia with Black Tea Rub.
Health benefits: Black tea has been linked to a reduced risk of type 2 diabetes, says Ferruzzi, because of its high levels of flavonoids, which may help keep blood sugar in check. Harvard researchers recently found that drinking black tea every day can stimulate immune cells that protect against the common cold.
Best buys: Ineeka Organic Elevation Darjeeling (ineeka.com; $13 for 1.23 oz.) or Tea Forte Earl Grey (teaforte.com; $18 for 3.5 oz.).

Roobios
Pronounced ROY-boss, and also known as “red tea,” this smooth, sweet caffeine-free beverage comes from the needlelike leaves of the South African Aspalathus linearis plant.
Cooking tip: Add to barbecue marinades for a nutty flavor, or brew it and use as a sweet substitute for water in baking recipes.
Health benefits: Teeming with free-radical fighting antioxidants, rooibos contains antispasmodic properties that can help treat diarrhea and nausea.
Best buys: Kopali Masai Blu (kopaliorganics.comkopali.com; $15 for 20 bags)  or Red Espresso (redespresso.com; $13 for 8.8 oz.). 

Yerba mate
The leaves of the South American holly shrub (Ilex paraguariensis) are blanched, dried, and aged to produce the stout flavor of yerba mate (pronounced erb-a MAH-tay) that reminds some drinkers of green tea.
Cooking tip: Like green tea, it’s best paired with strong flavors like salmon, chicken, or lean pork.
Health benefits: Traditionally used as a digestive aid, mate is also high in saponins-the heart-healthy compound found in asparagus that researchers believe fight LDL (or "bad") cholesterol and inflammation.
Best buys: Guayaki Traditional Loose Leaf (guayaki.com; $98 for 1/2 lb.)  or Paromi Pineapple Papaya (paromi.com; $12.50 for 15 sachets).


6 Terrific Tea Treats
Expand your tea repertoire with these elegant (but affordable) accessories.
TEA SPOT AUTOMATIC TEAPOT (the-teaspot.com; $70) This “smart pot” removes leaves automatically depending on the type of tea you’re brewing, avoiding the bitter pitfalls of oversteeping.
ALADDIN ESSENTIAL TEA INFUSER MUG (aladdin-pmi.com; $17) A handy drop-down compartment allows you to brew loose leaf tea on the go in a reusable mug.
REPUBLIC OF TEA STIR FRY TEA OIL (republicoftea.com; $15.50 for 17 oz.) This organic, extra-virgin oil pressed from tea seeds has a high smoke point and a neutral, slightly lemony taste that makes it ideal for the wok.
SENCHA NATURALS FAIR TRADE GREEN TEA MINTS (senchanaturals.com; $3.50) Three of these oblong gems have the same amount of antioxidants as one cup of green tea—with no added sugar.
THE STORY OF TEA: A CULTURAL HISTORY AND DRINKING GUIDE (Ten Speed Press, 2007) (amazon.com; $32.50) Sip your way around the globe with this expansive look at nature’s perfect beverage.
DR. TEA’S THE TEA GARDEN CHICKEN TEA RUB (teagarden.com; $7 for 3 oz.) This blend of oolong, pepper, and thyme transforms chicken from ho-hum to yum.

Tilapia with Black Tea Rub

Mild tilapia takes brilliantly to this fiery rub given a smoky disposition courtesy of lapsang souchong black tea. Low in mercury, tilapia is brimming with selenium that protects against cancer via its antioxidant properties.

Serves 4

4 5oz tilapia fillets

2 teaspoons lapsang souchong black tea leaves

1 teaspoon Chinese 5-spice powder

½ teaspoon chili powder

2 teaspoon dried thyme or sage

Pinch of sea salt

2 tablespoons vegetable oil

Lemon

Chopped chives for garnish

1. With a mortar and pestle or the flat side of a large chef’s knife, grind tea leaves into a coarse powder. Add to a small bowl with 5-spice, chili powder, thyme and salt. Mix well.
2. Pat fish dry with paper towel and gently coat each side with 1 tablespoon of the vegetable oil. Generously season both sides of tilapia with spice mixture and let rest for 10 minutes.
3. Meanwhile, warm a sauté pan and remaining oil over medium heat. Place tilapia fillets in pan and cook for 3 to 4 minutes per side or until fish is opaque throughout. Place on serving dishes and squeeze fresh lemon juice on each fillet and garnish with chives. 

Chicken and Edamame Noodle Soup

Here, the delicate nature of the white tea stock allows the robust flavors of kale, lemongrass and sesame oil to shine. Found in the frozen food section of most grocers, edamame lends plenty of protein (as does chicken), fiber and magnesium. 

Serves 4

2 6oz boneless organic chicken breasts, cut into thin strips

3 teaspoons loose leaf white tea

4 oz rice noodles

1-inch ginger, peeled and thinly sliced

1 cup shelled edamame, frozen

1 cup cremini mushrooms, thinly sliced

2 cups kale, chopped

1 stalk lemongrass, outside leaves removed and finely chopped

1 teaspoon sesame oil

½ teaspoon sea salt

Black pepper and fresh cilantro for garnish

1. In a large pot add 6 cups of water along with white tea and ginger. Heat until water is just about to reach a boil. Remove from heat and let steep for about 5 minutes.
2. Meanwhile, prepare noodles according to package directions and cook chicken over medium heat in a sauté pan until no longer pink. Remove from heat and let stand.
3. Strain tea infusion liquid to remove tea leaves and place ginger back into liquid. Return to burner, add lemongrass and heat till a boil is reached. Drop in frozen edamame; cover pot, reduce heat and simmer for 3 minutes. Add in sea salt, mushrooms and kale and cook an additional 2 minutes. Add in noodles and sesame oil and stir well.
4. Place soup in serving bowls and top with ground pepper and cilantro.

Matcha Tea Cookies

Traditionally served to emperors, Japanese green matcha is the result of green tea leaves ground into a powder. Because the whole leaf is consumed, it delivers more EGCG than an infusion brewed from leaves. Find it at matchasource.com ($16/100g). Sprinkle it on yogurt, smoothies and rice as well.

Makes 15 cookies

½ cup cane sugar

¼ cup butter

¼ cup applesauce

1 egg

1 teaspoon vanilla

1 tablespoon cow or soy milk

1 cup all-purpose flour

2 teaspoons matcha green tea powder

½ teaspoon each baking powder and soda

½ teaspoon cinnamon

1 cup rolled oats

1/3 cup each walnut pieces and dried cranberries

1. Preheat over to 325°F. In a large bowl, beat together sugar, butter and applesauce. Add egg, vanilla and milk and beat till smooth.
2. In a separate bowl, sift together flour, tea, baking powder, baking soda and cinnamon. Add flour mixture to sugar mixture and mix well. Stir in oats, walnuts and cranberries and mix till combined.
3. Use two spoons or small ice-cream scooper to drop cookie dough onto oiled or parchment paper lined baking tray. Bake for 12 to 15 minutes, or until slightly golden around the edges.
4. Let cool on sheet for 5 minutes, then transfer to wire racks.

Tempeh with tea-infused udon noodles

A curious flavor combination of nutty tempeh, starchy noodles and green tea that’s worthy of company. Find udon noodles and tempeh at Asian markets and some larger grocers. Traditionally an Indonesian comestible, fermented tempeh contains beneficial probiotic bacteria that improves digestive health.

Serves 4

8 ounces tempeh, cut into thin strips

2 tablespoon olive oil

1 tablespoon pineapple juice

1 teaspoon balsamic vinegar

6 to 8 ounces udon noodles

3 tablespoons green tea leaves

1 tablespoon sesame oil

1 bunch asparagus, bottoms trimmed and cut in half

1 cup shiitake mushroom caps, diced

1 large red bell pepper, julienned

2 tablespoons sunflower seeds

2 tablespoons soy sauce

1 tablespoon rice wine

1 tablespoon dried oregano

1 tablespoon minced peeled fresh ginger

Pinch sea salt and black pepper

1. In a small bowl, combine 1 tablespoon olive oil, pineapple juice and balsamic vinegar. Add sliced tempeh and mix well. Cover and refrigerator at least one hour.

2. In a large pot, bring roughly 6 cups of water to a near boil. Remove pot from heat, stir in tea leaves and let steep until water is fragrant, about 5 minutes. Strain out tea leaves and place them aside (don’t throw out). Return pot to heat and bring to a boil. Stir in noodles, reduce heat, cover and simmer until tender but not mushy, about six minutes. Drain and set aside.

3. Meanwhile, heat remaining olive oil in a sauté pan over medium-high heat and cook marinated tempeh, stirring frequently until golden brown, about 5 minutes. Remove tempeh and cover to keep warm. Using the same pan heat sesame oil over medium-high heat and add asparagus and cook for 2 minutes. Add in mushrooms and pepper and continue to cook until vegetables are slightly soft. Turn head down to medium-low and mix in noodles, tea leaves, sunflower seeds, soy sauce, rice wine, ginger, oregano, salt and pepper and cook until heated throughout.

4. Place noodles on serving dish and top with tempeh.