A host of health benefits suggest it’s always time for tea
From the tea merchants who dash along beside the trains in India selling chai to travelers, to the heroines of English mystery novels who manage to restore calm to dramatic circumstances with the offer of a hot cup, tea is loved and revered throughout the world. And research proves there’s good reason to sip: the leaves of this unassuming plant offer a multitude of healing and restorative properties.
True teas, which include green, white, and black, are all derived from the Camellia sinensis plant. Color refers to how the leaves of the tea plant are processed, though they may later be blended with flowers, herbs, or spices to create unique flavors. Herbal teas, however, are actually not teas at all. Because they do not contain Camellia sinensis, they are in reality herbal infusions, or tisanes. This also holds true for teas labeled ‘rooibos’ (Aspalathus linearis), a naturally caffeine-free herb that comes from the African shrub rooibos (also called red tea, honeybush, and red bush tea).
While true teas contain caffeine, the amount is substantially less than in coffee “and all teas have been credited with being rich sources of plant-derived antioxidant compounds called polyphenols, which offer protection against harmful free-radicals. Black tea is being studied for its heart-health benefits. Green tea contains antioxidants estimated to be 100 times more powerful than vitamin C and 25 times more powerful than vitamin E. White tea, once reserved for members of China’s imperial courts, may offer the highest levels of disease preventative antioxidants, due to the minimal processing involved in its production (see Teas to Try).
Other benefits may include immune system support and promotion of healthy blood vessels. A study published in the Journal of Alternative and Complementary Medicine (June 2005, vol. 11, no. 3) contends that tea’s health benefits may not be limited to its antioxidant properties. The study, which involved both green and black teas, suggests that theanine in green tea may contribute to stress reduction, while the oxidized catechins (flavins) found in black tea might play an important role in reducing cholesterol levels in blood. Ongoing research in Japan, as reported in The Chemical Record (vol. 5, issue 3), is exploring the function of green tea in both cancer prevention and cancer treatment. To date, these studies, conducted by the Faculty of Pharmaceutical Sciences at Tokushima Bunri University, have also suggested that teas may prevent the recurrence of cancer in patients who have undergone cancer surgery.
While more studies are needed to determine what amounts of green tea are most beneficial, white tea is also receiving a lot of attention, and it may prove to be even more effective. For the time being, remember that all teas seem to offer health benefits. Says naturopathic physician John F. Ruhland, of the Natural Health Medical Clinic in Seattle “[Though] white tea appears to have higher levels of some of the important anti-tumor compounds, my recommendation is to drink whichever form is most pleasing to you.”
In addition, indulging in a leisurely cup of tea each day may offer relief from stress, which has been implicated in a multitude of health issues. “People drink tea because it allows them to take a break”, says Thomas Murry, MD, clinical director of New York’s Voice and Swallowing Center at Columbia-Presbyterian Eastside and professor of speech pathology at Columbia University’s College of Physicians and Surgeons. “The European style is to drink a short espresso quickly, but to drink a full cup of tea slowly, thus, the psychological aspects of tea slow one down.”
Ruhland agrees. “While a person may quickly drink a cup of coffee and rush off to the next item on their list, the act of preparing and sipping a cup of tea seems to be a more reflective enterprise.”
The art of tea
The phrase tea ceremony conjures images of serene Japanese settings, where aromatic brews are poured with reverence from fragile teapots. Chanoyu, the traditional Japanese tea ceremony, most likely began during the fifteenth century, with its origins springing from a more ancient practice in which Buddhist monks drank powdered tea from a common bowl before an image of the Bodhidharma. The elaborate rituals surrounding chanoyu dictated a very precise environment, where every detail, including sound and color, had to be in complete harmony. Tea’s lasting influence on Japanese culture has even given rise to a saying in which a person’s character is honored by indicating that he or she ‘has tea’ in them. The rituals surrounding chanoyu sought to cultivate awareness. However, one does not need elaborate props to reap the meditative benefits of a personal tea ceremony. What’s important is to make a conscious decision to slow down and to become mindful of the very act of brewing and sipping. Donna Fellman and Lhasha Tizer in Tea Here Now (Inner Ocean, 2005) contend that “Tea drinking is about engaging the senses, recognizing their presence, allowing them to heighten, and becoming aware of how they affect us. When we slow down and prepare to drink tea, we enter the here and now. When we stop our mental chatter, we become highly attuned, our awareness increases, and our sensitivity surfaces.”
Teas to try
Hot or iced, bottled or freshly brewed, or added to sauces and food dishes, tea offers a wide range of health benefits.
Type: BLACK
Black teas, which include chai teas, are fermented and
fully oxidized following harvesting.
TRY:
The Republic of Tea Wild Blueberry Fair Trade Certified
Celestial Seasonings Mango Darjeeling Organic Black Tea
Mighty Leaf Bombay Chai
Numi Organic Smoky Tarry Lapsang Souchong Black Tea
Leaves Tea Chrysanthemum Oolong
Zhena’s Gypsy Tea Breakfast Bliss Loose Leaf Tea
Bigelow Tea Novus Tea Kenilworth Ceylon
Type: GREEN
Unlike black teas, green teas are not fermented or fully
oxidized. After harvesting, they are steamed or pan fired.
TRY:
Honest Tea Jiangxi Green
Numi Monkey King Jasmine Green
Republic of Tea Pomegranate Green Tea
Mighty Leaf Marrakesh Mint Green Bottled Tea
Napa Valley Spa Tea Green Tea with Lemon
Om Organics Tulsi Basil Holy Green Tea
Zhong Guo Cha Yellow Mountain Summit Green Tea
Type: White
The least processed of all teas, white teas consist of only the plant’s young buds. After harvesting, they are withered and either steamed or dried in the sun.
TRY:
Mighty Leaf Drum Mountain White Cloud
The Republic of Tea Silver Rain White Tea Full Leaf
Celestial Seasonings Vanilla Apple White Organic Tea
Honest Tea Mango White Bottled Tea
Zhena’s Gypsy Tea Sense of Peace Loose Leaf Tea
Bigelow Tea White Tea with Tangerine
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Jasmine Rice Pudding Studded with Dried Fruits and Pistachios
Pairing jasmine rice with jasmine tea and leaving out the usual rice pudding spices like cinnamon and cardamom you’ll end up with a pudding that is floral. This is a perfect transitional dessert, the precursor to the arrival of fresh, local fruit. This is most delicious served slightly warm or at room temperature.
Serves 4-6Ingredients
11/2 cups water
3/4 cup jasmine rice or white basmati
pinch of salt
1 tbs. butter
3 cups 1 or 2% milk
3 green tea-jasmine tea bags
1/3 cup sugar
1/3 cup dried cherries
1/3 cup golden raisins
4 dried apricots cut into small pieces, about the size of raisins
2 tbs. chopped pistachios
Preparation
Bring the water to a boil. Add the rice, salt, and butter; lower the heat to a simmer. Cover the pan and cook over low heat until the water has been absorbed, about 12 minutes.
While the rice is cooking, bring the milk to a boil. Add the tea bags, turn off the heat, and let steep for five minutes. Add the cooked rice, a pinch of salt, and the sugar; cook at a simmer over medium-low heat for thirty minutes. Add the dried fruits and continue cooking until the rice is thick, another ten minutes or so. Pour into a serving dish. Sprinkle with the chopped pistachios and lay a piece of plastic wrap over the surface to keep it soft. Serve slightly warm or at room temperature.
Tea Smoked 5-Spiced Tofu
Serves 4
You need to use firm or extra firm tofu to make this recipe easy to handle. There are three steps and they can be done at your convenience. First the tofu is marinated, then it’s browned in a skillet, then it’s smoked which makes it soft and tender again. It looks complicated, but each step is done quickly.
Ingredients
1 large block firm or extra-firm tofu, packed in water, drained, and pressed dry
1 tsp. canola oil or oil spray
Marinade
1/3 cup rice wine or sake
21/2 tbs. light soy sauce
1 tbs. mirin
1 scallion, finely sliced
5 thin slices of ginger, bruised with the handle of a knife
1 tsp. Chinese Five-Spice powder
freshly ground black pepper
Tea Mixture for Smoking
2 tbs. dark tea leaves, loose
1/4 cup light brown sugar
1 tsp. dried orange peel or rind of 1 orange cut
into strips 1/2-inch wide
2 tsp. star-anise powder or cinnamon
To Finish
1/4 cup of the reserved marinade
1 tsp. brown sugar
1 tsp. roasted sesame oil
salt and pepper
oil for the steaming basket
2 cups cooked rice (1 cup raw)
2 scallions, slivered thinly, including a little of the green
2 tbs. coarsely chopped cilantro
Preparation
Slice the tofu crosswise into seven pieces about 1/2-inch wide each. Cut each piece in half lengthwise. Put them in a wide dish in a single layer. Combine the ingredients for the marinade (except the pepper) and pour it over the tofu. Pepper generously. Let marinate 1 hour or even longer, if that’s more convenient.
Heat a cast-iron or non-stick skillet and brush or spray with half the canola oil. Add the tofu pieces (you’ll need to do this in two batches), and brown on both sides, about 6 minutes (3 minutes per side). Set aside. Repeat with the remaining tofu slices.
Combine the ingredients for smoking. Line a wide (14-inch) wok with heavy foil, using enough to extend well over the rim. Put the tea mixture in the bottom, and then open a steaming basket and spray or brush lightly with canola oil. Lay the tofu on the steamer, bring the foil over the top over the tofu, then set a lid over all to trap the smoke. Turn the heat on high and smoke for 15 minutes. Turn off the heat and let stand until needed.
While the tofu is steaming, cook 1 cup short-grain rice. Measure out 1/4 cup of the marinade and stir in 1 teaspoon roasted sesame oil and 1 teaspoon brown sugar.
To serve, mound 1/2 cup rice on each of 4 plates. Divide the tofu slices and lay them over the rice, ends pointing upwards. Spoon the reserved marinade over the tofu then garnish with the scallions and cilantro.
Spiced Tea Gelatina
Makes 4 to 6Use a commercially prepared chai tea or make your own spiced tea, below. Let it set in teacups and serve it with just a tiny bit of whipped cream and a cinnamon stick garnish.
Ingredients
2 cups water
1/2 cup milk
1 3-inch cinnamon stick
1/8 tsp. coarsely cracked peppercorns
6 cardamom pods, crushed
1 piece of fresh ginger, about
the size of a quarter, crushed
1/3 cup honey or more, to taste
2 tsp. dark tea (Darjeeling, English Breakfast, etc.), or two tea bags
1 package gelatin
1/4 cup water
honey to garnish
Preparation
Combine the water and milk in a small saucepan. Add the spices and ginger; bring to a boil. Simmer one minute then turn off the heat, cover, and let steep for 5 minutes. Return to a boil, add the tea, turn off the heat again, and let steep for 3 minutes. Pour the hot tea through a strainer into a bowl and stir in the honey. Sprinkle the gelatin over 1/4 cup water and let stand to dissolve for 5 minutes. Add the gelatin to the hot tea and stir until it is completely dissolved. To hasten the cooling process, set the mixture over a bowl of ice and continue stirring until cooled, then divide among 4 teacups and chill until set, about 2 hours. Or pour the hot liquid into teacups then refrigerate until set, 6 to 8 hours or overnight.
Serve the teacups on a saucer, swirl a teaspoon of honey over the top, and garnish with a cinnamon stick.
Jasmine Rice Pudding Studded with Dried Fruits and Pistachios
Pairing jasmine rice with jasmine tea and leaving out the usual rice pudding spices like cinnamon and cardamom you’ll end up with a pudding that is floral. This is a perfect transitional dessert, the precursor to the arrival of fresh, local fruit. This is most delicious served slightly warm or at room temperature.
Serves 4-6Ingredients
11/2 cups water
3/4 cup jasmine rice or white basmati
pinch of salt
1 tbs. butter
3 cups 1 or 2% milk
3 green tea-jasmine tea bags
1/3 cup sugar
1/3 cup dried cherries
1/3 cup golden raisins
4 dried apricots cut into small pieces, about the size of raisins
2 tbs. chopped pistachios
Preparation
Bring the water to a boil. Add the rice, salt, and butter; lower the heat to a simmer. Cover the pan and cook over low heat until the water has been absorbed, about 12 minutes.
While the rice is cooking, bring the milk to a boil. Add the tea bags, turn off the heat, and let steep for five minutes. Add the cooked rice, a pinch of salt, and the sugar; cook at a simmer over medium-low heat for thirty minutes. Add the dried fruits and continue cooking until the rice is thick, another ten minutes or so. Pour into a serving dish. Sprinkle with the chopped pistachios and lay a piece of plastic wrap over the surface to keep it soft. Serve slightly warm or at room temperature.
Tea Smoked 5-Spiced Tofu
Serves 4
You need to use firm or extra firm tofu to make this recipe easy to handle. There are three steps and they can be done at your convenience. First the tofu is marinated, then it’s browned in a skillet, then it’s smoked which makes it soft and tender again. It looks complicated, but each step is done quickly.
Ingredients
1 large block firm or extra-firm tofu, packed in water, drained, and pressed dry
1 tsp. canola oil or oil spray
Marinade
1/3 cup rice wine or sake
21/2 tbs. light soy sauce
1 tbs. mirin
1 scallion, finely sliced
5 thin slices of ginger, bruised with the handle of a knife
1 tsp. Chinese Five-Spice powder
freshly ground black pepper
Tea Mixture for Smoking
2 tbs. dark tea leaves, loose
1/4 cup light brown sugar
1 tsp. dried orange peel or rind of 1 orange cut
into strips 1/2-inch wide
2 tsp. star-anise powder or cinnamon
To Finish
1/4 cup of the reserved marinade
1 tsp. brown sugar
1 tsp. roasted sesame oil
salt and pepper
oil for the steaming basket
2 cups cooked rice (1 cup raw)
2 scallions, slivered thinly, including a little of the green
2 tbs. coarsely chopped cilantro
Preparation
Slice the tofu crosswise into seven pieces about 1/2-inch wide each. Cut each piece in half lengthwise. Put them in a wide dish in a single layer. Combine the ingredients for the marinade (except the pepper) and pour it over the tofu. Pepper generously. Let marinate 1 hour or even longer, if that’s more convenient.
Heat a cast-iron or non-stick skillet and brush or spray with half the canola oil. Add the tofu pieces (you’ll need to do this in two batches), and brown on both sides, about 6 minutes (3 minutes per side). Set aside. Repeat with the remaining tofu slices.
Combine the ingredients for smoking. Line a wide (14-inch) wok with heavy foil, using enough to extend well over the rim. Put the tea mixture in the bottom, and then open a steaming basket and spray or brush lightly with canola oil. Lay the tofu on the steamer, bring the foil over the top over the tofu, then set a lid over all to trap the smoke. Turn the heat on high and smoke for 15 minutes. Turn off the heat and let stand until needed.
While the tofu is steaming, cook 1 cup short-grain rice. Measure out 1/4 cup of the marinade and stir in 1 teaspoon roasted sesame oil and 1 teaspoon brown sugar.
To serve, mound 1/2 cup rice on each of 4 plates. Divide the tofu slices and lay them over the rice, ends pointing upwards. Spoon the reserved marinade over the tofu then garnish with the scallions and cilantro.
Spiced Tea Gelatina
Makes 4 to 6Use a commercially prepared chai tea or make your own spiced tea, below. Let it set in teacups and serve it with just a tiny bit of whipped cream and a cinnamon stick garnish.
Ingredients
2 cups water
1/2 cup milk
1 3-inch cinnamon stick
1/8 tsp. coarsely cracked peppercorns
6 cardamom pods, crushed
1 piece of fresh ginger, about
the size of a quarter, crushed
1/3 cup honey or more, to taste
2 tsp. dark tea (Darjeeling, English Breakfast, etc.), or two tea bags
1 package gelatin
1/4 cup water
honey to garnish
Preparation
Combine the water and milk in a small saucepan. Add the spices and ginger; bring to a boil. Simmer one minute then turn off the heat, cover, and let steep for 5 minutes. Return to a boil, add the tea, turn off the heat again, and let steep for 3 minutes. Pour the hot tea through a strainer into a bowl and stir in the honey. Sprinkle the gelatin over 1/4 cup water and let stand to dissolve for 5 minutes. Add the gelatin to the hot tea and stir until it is completely dissolved. To hasten the cooling process, set the mixture over a bowl of ice and continue stirring until cooled, then divide among 4 teacups and chill until set, about 2 hours. Or pour the hot liquid into teacups then refrigerate until set, 6 to 8 hours or overnight.
Serve the teacups on a saucer, swirl a teaspoon of honey over the top, and garnish with a cinnamon stick.
By Debra Bokur, recipes by Deborah Madison
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