Meal Type: Drinks

Glow Up Perimenopause Shake

The Glow Up Perimenopause Shake is a simple and nourishing way to support your body through the hormonal changes that often begin in your 40s. As women enter perimenopause, shifts in hormone levels can affect metabolism, energy levels, sleep, and body composition. Choosing nutrient-dense foods that support balance and satiety can make a meaningful difference in how you feel day to day.

One of the key benefits of this shake is its high protein content, which becomes increasingly important as we age. Adequate protein intake helps support muscle maintenance, keeps you fuller for longer, and can help stabilise blood sugar levels throughout the day. Including protein-rich meals and snacks can also support a healthy metabolism and sustained energy. This shake is also high in fibre, an essential nutrient for digestive health and metabolic balance. Fibre helps nourish beneficial gut bacteria, supports regular digestion, and contributes to feeling satisfied after meals. A fibre-rich diet may also help support cholesterol levels and overall gut health during midlife. Another important feature of this recipe is the inclusion of ingredients naturally rich in phytoestrogens. Phytoestrogens are plant compounds that can gently mimic estrogen activity in the body. For women aged 40 and older, foods rich in phytoestrogens may help support hormonal balance during the perimenopausal transition. Combined with antioxidant-rich berries, this refreshing shake is a delicious and practical way to nourish your body during this stage of life.

Masala Chai with Coconut Milk

This Masala Chai with Coconut Milk is a comforting, aromatic drink rooted in traditional warming spices and adapted here for a dairy-free, anti-inflammatory lifestyle. Gently spiced and naturally soothing, this version offers all the depth and richness of classic chai while being easier on digestion and supportive of steady energy levels.

Masala chai is traditionally brewed with a blend of spices known for their digestive and anti-inflammatory properties. When simmered slowly, these spices release warming compounds that can help support circulation, gut comfort, and blood sugar balance. Using coconut milk adds natural creaminess without dairy, making this chai suitable for those avoiding milk while still delivering a satisfying, rounded flavour.

Unlike sugary café versions, homemade masala chai allows you to control sweetness and strength, making it a far more balanced daily ritual. It pairs beautifully with a calm morning routine or an afternoon pause, offering warmth without overstimulation. Many people also find the spice combination grounding for the nervous system, particularly during periods of stress or fatigue.

This chai can be made traditionally on the stovetop, allowing the spices to gently infuse, or prepared easily in a French press. Simply add the spices and tea, pour over hot water, allow it to steep fully, then press and finish with warmed coconut milk. This method is quick, practical, and perfect for busy days.

Masala chai with coconut milk is more than a drink — it’s a nourishing ritual that supports digestion, balance, and mindful living, one comforting cup at a time.

Immune-Boosting Herbal Tea

This immune-boosting herbal tea is a simple, soothing infusion designed to support the body during times of stress, fatigue, or seasonal illness. Made with fresh ginger, turmeric, saffron, mint, and lime, it focuses on reducing chronic inflammation, which plays a key role in immune system balance.

Ginger and turmeric are well known for their anti-inflammatory properties and have been used traditionally to support immunity, digestion, and circulation. Chronic inflammation can interfere with normal immune function, so calming inflammatory pathways is an essential foundation for long-term health. Turmeric is particularly valued for its curcumin content, while ginger supports both immune response and gut comfort.

Saffron, although optional, adds potent antioxidant compounds and further anti-inflammatory support. Fresh mint helps soothe the throat and may ease congestion, while lime provides a natural source of vitamin C and brightens the flavour of the infusion.

Because this tea is an infusion rather than a blended drink, it is naturally very low in calories and sugar, making it suitable for those following a blood-sugar-friendly or anti-inflammatory lifestyle. It can be sipped throughout the day and refilled several times, allowing the beneficial plant compounds to continue releasing gently into the water.

This herbal tea fits perfectly within an anti-inflammatory lifestyle, supporting immune resilience, gut health, and overall well-being. It’s an easy, nourishing ritual to add to your daily routine whenever your body needs extra support.

Ginger Tea

This soothing Ginger Tea is a beautifully simple way to reduce inflammation, support digestion, and restore calm to your body. It’s naturally caffeine-free and made only with real, fresh ingredients, the kind your body recognises and thrives on.

Ginger is one of nature’s most powerful anti-inflammatory roots. It helps ease bloating, nausea, and indigestion, while also supporting circulation and immune health. A warm cup can help settle the stomach after meals, calm the nervous system, and boost energy in a gentle, natural way.

Because this tea contains no added sugar or honey, it’s suitable for anyone following an anti-inflammatory or low-sugar lifestyle. You can enjoy it any time of day, in the morning to awaken your system, after lunch to aid digestion, or in the evening as a comforting, caffeine-free drink.

Each batch makes around two servings, and the flavour can be adjusted to your liking, from mild and aromatic to stronger and more energising. Many people find it especially soothing during seasonal transitions or whenever the digestive system needs extra care.

Light, cleansing, and deeply restorative, this Ginger Tea is a reminder that some of the best healing tools are also the simplest.

Collagen Matcha Latte

This Collagen Matcha Latte is the ultimate anti-inflammatory drink to support glowing skin, healthy joints, gut health, and calm energy, all in one soothing cup. This creamy, antioxidant-rich beverage blends high-quality matcha green tea with collagen peptides, delivering a nutrient-dense, anti-inflammatory boost to your daily routine.

Matcha is known for its high levels of L-theanine, a calming amino acid that improves focus and mental clarity without the crash that often follows coffee. It’s also rich in catechins, powerful antioxidants that help support cellular health, metabolism, and fat oxidation.

Collagen, meanwhile, is the most abundant protein in the body and essential for skin elasticity, strong hair and nails, joint flexibility, and digestive support. As natural collagen production decreases with age, supplementing it through a delicious latte is a smart and enjoyable way to replenish your body’s reserves.

For a clean, flavourful Collagen Matcha Latte, use my Instant Nut Milk recipe. It’s the perfect morning or afternoon drink, especially for those following an anti-inflammatory lifestyle.

To get the most out of this wellness ritual, head to the Yalda Loves page where you’ll find Yalda’s favourite matcha and collagen powder recommendations. She’s handpicked them for their purity, taste, and effectiveness, so you can sip with confidence.

The Collagen Matcha Latte isn’t just a trend, it’s a daily glow-up that supports beauty and wellbeing from the inside out.

Peppermint Tea in a French Press

Peppermint tea is one of the most popular herbal infusions, and when brewed in a French press, it becomes an even more refreshing and beneficial experience. The French press allows peppermint leaves to fully release their essential oils, resulting in a bold, aromatic cup that’s easy to prepare and strain. This method maximizes flavor while preserving the tea’s natural health properties. Peppermint tea is caffeine-free, making it an excellent choice for any time of day, especially for those seeking a soothing, digestive-friendly beverage.

Drinking peppermint tea regularly offers a wide range of wellness benefits. It supports digestion by helping to relieve bloating, gas, and occasional stomach discomfort. Many people turn to it after meals as a gentle and natural digestive aid. Thanks to its menthol content, peppermint tea may also help reduce tension headaches and ease muscle tightness, making it a go-to option for natural pain relief. The calming aroma and soothing warmth promote relaxation and stress reduction, which can also lead to better sleep quality. Additionally, peppermint’s natural antibacterial properties can freshen breath and support oral health. Its invigorating scent is even linked to improved focus and mental clarity.

When brewed in a French press, peppermint tea becomes more than just a drink; it transforms into a wellness ritual. With its clean taste, natural healing qualities, and ease of preparation, it’s no wonder more people are turning to this herbal remedy as part of their daily self-care routine. Refresh your body and mind with the power of peppermint tea. Have you tried our other herbal teas?

Women’s Calm Tea

Women’s Calm Tea is a thoughtfully crafted herbal blend designed to promote relaxation, reduce stress, and support emotional well-being. One of the key ingredients in this soothing tea is rose buds, which are known for their calming properties. Whether you’re winding down after a busy day or looking to find peace in the middle of a hectic schedule, this tea is a perfect way to unwind and nourish both your body and mind.

Rose buds have been used for centuries in traditional medicine for their therapeutic benefits. Rich in antioxidants, vitamins, and essential oils, rose buds can help calm the nervous system and promote relaxation. The gentle, floral aroma of rose buds helps to ease stress and anxiety, creating a peaceful and comforting atmosphere.

In addition to their calming effects, rose buds also offer skin benefits. Packed with vitamin C, they can help support healthy skin, reduce inflammation, and provide a natural glow. Consuming rose-infused tea like Women’s Calm Tea is an excellent way to enjoy these benefits while promoting a sense of inner peace.

This tea is naturally caffeine-free, making it an ideal choice for evening relaxation without interfering with sleep. Whether you’re enjoying a quiet moment to yourself or seeking relief from the demands of daily life, Women’s Calm Tea is the perfect way to unwind and reduce stress. Sip on this gentle tea and feel your worries melt away as you reconnect with a sense of calm and tranquility.

Collagen Matcha Iced Latte

Upgrade your coffee ritual with our Collagen Matcha Iced Latte featuring collagen powder. 

Incorporating collagen powder into your iced latte not only enriches its nutritional content but also promotes a radiant complexion, stronger hair, and improved joint health. You’ll find my favorite collagen powder on the Yalda Loves page. The magic of collagen works wonders on your hair, nails, skin, gut, bones, and beyond! Dive into the secrets of Why I Use Collagen.

Matcha is loaded with powerful antioxidants, particularly EGCG, a catechin known for reducing inflammation and potentially preventing chronic diseases.

Whether you prefer almond, cashew, or hazelnut milk, collagen powder blends seamlessly with any choice. Add your favorite sweetener—be it maple syrup, honey, or stevia—to craft an iced latte that suits your taste while delivering a collagen boost and matcha’s nutrients, enhancing your wellness inside and out!

Calm Mind Protein Shake

At EBS we believe a healthy mind comes from a healthy gut. Our Calm Mind Protein Shake provides a sense of calm by nourishing your gut and giving your brain the nutritional building blocks it needs for healthy mood balance.

Protein powder and nut milk both provide essential amino acids used to make calming neurotransmitters like serotonin and GABA. But did you know that 90% of serotonin is made in your gut? This is yet another reason why a healthy gut supports a healthy mind.

Along with these amino acids, key nutrients like vitamin B6 and magnesium also support neurotransmitters. The frozen banana is a great source of both these nutrients, as well as fiber to nourish the gut microbiome.

Orange blossom helps the nervous system relax, regulate emotions, and release anxiety and tension.

Saffron has powerful mood-lifting properties and is known to be as effective at alleviating depression as medications like Fluoxetine (Siddiqui et al, 2018).

You can enjoy the Calm Mind Protein Shake at any time of day but it is particularly good in the evening when you want to wind down before bed.

 

Chicken Bone Broth

If you’ve prepared our Immune Boosting Chicken Soup, chances are you have leftover chicken bones. Instead of discarding them, this recipe shows you a simple, nourishing way to put them to good use. Making chicken bone broth is one of the most economical and nutrient-dense habits you can build into your kitchen routine.

While bone broth may be trending now, it’s far from new. Its origins date back over 2,500 years, where it was used in Chinese medicine to support kidney health, digestion, and overall vitality. Since then, bone broth has been valued across cultures, from traditional European kitchens to Asian healing practices, for both its culinary depth and restorative properties.

So what’s the difference between stock and bone broth? Stock is typically simmered for a shorter time and is made mainly for flavour. Bone broth, on the other hand, is simmered gently for much longer. This recipe takes 6 to 8 hours on low heat, allowing minerals, amino acids, and collagen to slowly extract from the bones. A longer cooking process gives bone broth its richer body and potential digestive and immune-supporting benefits.

Chicken bone broth is naturally warming, easy to digest, and deeply nourishing. It can be sipped on its own, used as a base for soups and stews, or added to grains and vegetables. Gentle, slow simmering is key, bringing the broth to a light simmer and keeping the heat low helps preserve nutrients while creating a deeply flavoured, versatile staple that supports everyday health.

Healthy Hot Chocolate

This healthy hot chocolate recipe is the perfect alternative to store-bought mixes loaded with sugar and additives. Made with simple, wholesome ingredients, this homemade hot chocolate is both nourishing and delicious.

Unlike traditional recipes, this version is dairy-free, low in refined sugar and free from artificial flavors or thickeners. It’s perfect for anyone following an anti-inflammatory lifestyle or looking to reduce their sugar intake. Rich in antioxidants from high-quality cocoa and customizable to suit different dietary needs, this low-sugar hot chocolate is a great choice for kids and adults alike.

The beauty of this healthy hot chocolate recipe lies in its flexibility. Add a dash of cinnamon or vanilla extract for an extra flavor boost, or stir in a spoonful of nut butter for a creamy twist. For those needing a post-workout boost, a scoop of collagen or protein powder can be added without compromising the taste. Whether you’re winding down after a long day or need a cozy pick-me-up on a chilly afternoon, this warm, velvety drink is sure to become a staple.

Skip the store-bought mixes and indulge in a cup of homemade healthy hot chocolate that warms you up from the inside out—guilt-free, nourishing, and totally satisfying.

Electrolytes Mix

A high-quality electrolyte mix can make all the difference when plain water isn’t enough. Designed to replenish key minerals lost through sweat or dehydration, this mix supports fluid balance, muscle function, and mental clarity without added sugar or artificial ingredients.

Electrolytes are essential for our bodies to function correctly. They help regulate fluid balance, muscle contractions, and nerve function.

They are essential minerals in your blood, sweat, and urine.

When we experience electrolyte deficiency, it can lead to various health issues, such as muscle cramps, dizziness, headaches, irregular heartbeats, and fatigue.

When we do any physical activity, we sweat, and along with the sweat, we lose essential minerals like sodium, potassium, and calcium.

To replenish those electrolytes, consuming a balanced diet that includes foods rich in these minerals is essential. However, sometimes, when a quick replenishment is needed, you can replace those lost electrolytes with this super quick and easy-to-make electrolytes mix. You will feel better in no time.

Here’s another mend and rebuilding recipe. The collagen-rich Homemade Bone Broth.