The Collagen Latte.
Sometimes life gets busy...good busy. My private practice has been picking up and I started a new job at Peace Health. In addition I have been working on some super fun side projects as well. But I promise you, this post will totally make up for lost time. Not only does this recipe only take a minute or two to make, but the
ingredient in it will turn your ho-hum morning routine into something magical.
Ready??
......Hydrolyzed Collagen..
Collagen is the most abundant protein found in your body and
plays a very important role in building connective tissue, skin, and bones.
However, as our diets have changed the only way we typically consume gelatin/collagen in
the Western diet is via “jello”. Traditionally, humans ate plenty of
collagen rich foods by eating nose to tail, including all the tough bits and
connective tissue. Now our diets are very limited in collagen intake and
generally much more abundant in muscle meat intake.
Have you ever made a bone broth at home and it became soup
jello once refrigerated? If yes, then it was rich in collagen!
But fear not, if you do not like to eat collagen rich foods,
jello, or do not have the time to make bone broth at home (even though it is
SUPER easy to do), there are collagen powders that can come in very handy, even
for a foodie like me.
Collagen Hydrolysate vs. Gelatin
Collagen hydrolysates or peptides, are broken down amino
acids, which can dissolve in both warm and cold water. These are digested and
absorbed much easier and therefore can be great for those with digestive
distress. Clinical studies have found that collagen
peptides have a 90-95% absorption rate! You cannot make jello with hydrolyzed
collagen. Gelatin on the other hand contains the same amino acids but they are
not broken down. Therefore, in culinary
practices, gelatin does not dissolve in cold water and is able to make “jello”
when cooled. If digestion is not compromised then, gelatin is fine to consume.
My favorite go to brands are Great Lakes or Vital Proteins.
I usually get the hydrolyzed collagen for increased absorption and to make a
collagen latte! See recipes below.
Why Should YOU EAT MORE COLLAGEN?
There are many great reasons to get more collagen into your
diet, whether through eating nose to tail, making rich bone broths, or simply supplementing with collagen powder.
1. Collagen Supports Healthy Skin
Hydrolyzed collagen and gelatin contain the building blocks
(glycine and proline) for the production of skin cells. Research has found that
supplementing with 3-5g
per day of hydrolyzed collagen may improve skin elasticity, reduced
roughness, and increases moisture.
2. Collagen Supports Bone and Joint Health
After the age of 30 bone density starts to gradually decline
due to increased rates of bone resorption. Animal studies have found that
collagen peptides may help prevent osteopenia and increase bone mass density by
reducing bone resorption! Supplementing with collagen peptides may also help reduce joint
pain and inflammation in individuals with osteoarthritis. Even athletes can benefit!
3. Collagen Supports Gut Health
Most individuals with a sensitive gut can enhance digestion
with collagen and/or gelatin supplementation. Collagen has the ability
to enhance gastric acid secretion and restore a healthy gut lining which is
key for individuals struggling with leaky gut, food intolerances, and
inflammatory conditions. For those with compromised digestion collagen peptides would be the best route to go.
4. Collagen Improves Quality Sleep
Collagen is rich in glycine, which makes up about a third of
the total amino acids. One study found glycine
improved sleep quality in healthy humans if consumed prior to bedtime.
This can be a great alternative to other sleep
aids that may leave you feeling sluggish and tired the next morning.
Plus glycine also plays a role as an inhibitory neurotransmitter, which can help
calm anxiety.
So now you have some great reasons why to incorporate
gelatin or collagen into your daily routine! I love Great Lakes Hydrolyzed
Collagen for when I don't have time to make bone broth. My favorite way is to
drink it in a Vanilla or Turmeric Latte as a post work out treat. Because it is
very easily absorbed it is perfect to replenish protein stores after a hard
workout.
Try out these great ways to boost your collagen intake:
- Bone broth is very satisfying on a cold day or even when you are craving something a little salty. Make a pot and freeze the other half for use later.
- Make gelatin treats!
- Or simply use hydrolyzed collagen or collagen peptides in the super easy ways below:
- Stir into your favorite cup of coffee.
- Make a collagen latte! See my two options below.
- Stir into oatmeal.
- Blend into smoothies.
"Shake it UP" Collagen Lattes
These are prefect for a quick pick me up. You can drink them
hot or cold. I prefer the Turmeric Latte hot and the Vanilla Latte iced. You can do the same thing with a cup of coffee too.
Vanilla Latte
2 tablespoons hydrolyzed collagen
1 cup homemade vanilla nut milk (or any other milk)
1 dollop honey
Ice cubes
In a small mason jar add the collagen powder, 1 cup milk,
and honey (or any other sweetener of choice). Screw on a lid and shake well,
until the collagen and honey have dissolved. Pour over ice and enjoy.
*Optional: Add a tablespoon of cocoa powder for easy
chocolate collagen milk.
Anti-Inflammatory
Turmeric Latte
1 cup homemade vanilla nut milk (or any other milk)
½ teaspoon turmeric powder
¼ teaspoon ginger powder
Pinch fresh ground pepper
1 dollop honey
2 tablespoons hydrolyzed collagen
In a small sauce pan warm the milk over medium heat. Add the
spices and honey and whisk until combined. Heat until almost simmering and
remove from heat. Add the collagen to a small mason jar and pour in the warm
turmeric milk. Screw on lid and shake until the collagen has dissolved. Enjoy!
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