Archive for the ‘Smoothies’ Category

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RED MACA PEA PROTEIN BERRY DELIGHT

February 4, 2013

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

I created this little wonder for breakfast this morning ; it was so good it was literally devoured before I could take a picture (:-) It would work a treat as a post workout smoothie too.

When it comes to smoothies, I like to play it by the music as variations are endless. Use recipes as mere pointers and allow your creativity to flow.

As I had an early start and a busy day out, I started with sustaining pea protein powder ; I was in the mood for a berry flavour, with the added benefit that berries are low in sugar and full of antioxidants. For further sustainance and omega-3 boost, I added chia seeds (white so that the end result would be of a vibrant pink). I added the strawberry powder for extra berry power. And finally, I always add super foods to my smoothies – my most recently discovered superfood is red maca …

This is what I found out about red maca :

What Is Red Maca?

Red Maca (Lepidium meyenii or Lepidium peruvianum) is the rarest of all varieties of maca. It is sometimes called pink or purple maca, but is most generally referred to as “red maca.”   It grows in the same regions and under similar conditions as other more common types of maca and yet has some unique properites that are quickly making it the maca of choice. Over the past few years it has gained quite a bit of popularity and quite honestly, after we tried it 2 years ago, it has become our favorite variety not only because of the increased potency, but also because of the taste.

How Is Red Maca Different?

If you were to visit a maca farm, before the roots are made into a powder, you’d quickly and easily be able to tell the difference between red maca, yellow/cream maca and black maca.   As you can see from the photos here, each of the roots are of a different color – and in this way they are named.

yellow maca roots

yellow maca roots

black maca roots

black maca roots

red maca root

red maca root

Although all organically grown high quality maca powders share a nearly identical nutritional profile, red maca has been shown, under phytonutrient analysis, to be higher in certain compounds that support the body in antioxidant and antitumoral activity. It has also been showm among all macas to contain somewhat higher levels of other pythonutrients including alkaloids, tannins, saponis and steroids.

Another significant difference of red maca and yellow/cream and black macas is the taste.  Most people find the taste to be more gentle and mild and would describe the taste as similar to a subtle caramel. One customer recently wrote us to let us know that her kids love red maca on their oatmeal instead of sugar because it tastes so sweet!

What Studies Have Been Done on Red Maca?

Interest in maca among medical professionals is growing as are research studies.  In terms of studies on Red Maca in particular, there are three major notable ones.

1.  The most important study done on red maca was published in the Journal Reproductive Biology and Endocrinology 2005; 3:5. In it 8 medical researchers report that over the course of 42 days: “Red Maca but neither Yellow/Cream nor Black Maca reduced significantly ventral prostate size in rats.“     The study also goes on to report that in under pyhtochemical analysis for 7 functional nutrient groups, “Highest peak values were observed for Red Maca, intermediate values for Yellow/Cream Maca and low values for Black Maca.”

2.  In 2010 researchers from the Universidad Peruana, Lima published a study on the effects of maca on bone structure in rats that had had their ovaries removed.  The conclusion was that both “Red and black maca have protective effects on bone architecture in OVX rats without showing estrogenic effects on uterine weight.”

3.  Finally another study from the same University in 2009 found that black maca to increase sperm production more than yellow or red maca.  The study concluded that while red maca, like other macas, had a favorable effect on energy, mood and sexula desire, it did little to increase the volume of sperm produced in comparasion to black or yellow/cream maca.

How Can Red Maca Support Vibrant Health?

Red Maca, like the yellow/cream and black maca can do all of the following:

  • Boost overall energy and vitality
  • Balance hormones for both men and women – this can support with menopause, acne, fertility, thyroid and other health problems related to the endocrine system.
  • Support a healhy libido and sex drive

In addition Red Maca in particular seems to be the best of all macas for:

  • Prostate protection – most important for men and in particular men over 40
  • Bone density – most important for women and children

Complete Nutritional Breakdown of Red Maca

Sample Size 100g:

Carbohydrates 62.6g, Fat 0.82g, Fiber 5.3g, Protein 17.9g

Protein Components (%): Albumins & Globulins 74, Glutelins 15.3, Prolamins 10.6, True Protein 42.1

Vitamin & Minerals (mg %): Ascorbic Acid 3.52, Boron 12, Calcium 490, Iron 80, Magnesium 70, Niacin 43, Phosphorous 320, Potassium 113, Riboflavin 0.61, Sodium 20, Thiamine 0.42, Zinc 32 Amino Acids: Alanine 63.1, Arginine 99.4, Asparatic Acid 91.7, Glutamatic Acid 156, Glycine 68.3, HO-Proline 26, Hystidine 21.9, Isoleucine 47.4, Leucine 91, Lysine 54.5 Methionine 28, Phenylalanine 55.3 Proline 0.5, Sarcosine 0.7, Serine 50.4, Threonine 33.1, Tyrosine 30.6, Valine 79.3

Final Thoughts On Red Maca

We love all kinds of maca and have enjoyed the benefits of them for years.  We like to use a variety of maca colors for ourselves and usually have yellow, red and black maca on hand.   That said, our favorite tasting maca is Red Maca. We highly recommend it as it provides nearly all of the advantages of the other kinds of maca with the exception of increasing sperm count (according to the study listed above).

After all these praises, I just had to try red maca for myself.

First straight from the bag, alongside with regular cream coloured maca (and I do confirm that yes, red maca does taste milder and sweeter that regular maca). And then in this red maca pea protein berry delight :

2 cups pure fresh water

2 Tbsp pea protein powder

1 Tbsp white chia seeds

about 150g fresh or frozen mixed berries

1 Tbsp strawberry powder

1 tsp red maca

Simply blend all ingredients and enjoy alone or with a loved one.

Tip : Put the water in your blender first. This way, you will avoid having the protein powder sticking to the sides of the blender.

Note : Now, red maca powder is not actually *red*. Put alongside regular macs, it rather looks pinkish.

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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STRAWBERRY DELIGHT

December 12, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

It doesn’t get any easier : coconut milk and strawberries = strawberry delight (:-)

Strawberry Delight

 

Serves 2 (makes 1 litre) :

500 ml coconut milk

300g fresh or frozen strawberries

1 tbsp strawberry powder (optional)

about 100 ml coconut water

Put the coconut milk, the strawberries and strawberry powder in your blender. Add the coconut water to top to 1 litre and blend until perfectly smooth. Enjoy with your best friend.

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAINBOW SMOOTHIE

December 8, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Chard is actually a type of beet that has been bred to grow robust stalks with juicy leaves instead of thick roots, and in some parts of the word chard is known as silverbeet. Chard, just like spinach, can be eaten raw, lightly steamed or boiled, sauteed or stir fried.Rainbow chard, or “Bright Lights,” is a mixture of chard varieties with red, orange, yellow or white coloured stalks.

Like all green leafy vegetables, chard is low in both fat and calories, but rich in vitamins A and C, Calcium, Iron and fibre.

In this smoothie, I couple them with health boosting mixed berries, bananas for energy and hemp seed oil for healthy fats and to ensure optimum nutrients absorption. The superfoods are optional, but if you can, include them as they are great : the purple corn extract give us the purple in the rainbow, and adaptogens maca and suma help keep those hormones balanced.

Rainbow smoothie

Serves 2 (makes about 1 litre smoothie) :

(1 bag) about 200g rainbow chard

 about 350g fresh or frozen mixed berries

3 bananas

2 tbsp hemp seed oil

1 tsp maca (optional)

1/2 tsp suma (optional)

1/2 tsp purple corn extract (optional)

Blend everything together until perfectly smooth. You will get a fairly thick smoothie ; thin it to your preferred consistency with 1/4 cup water, fruit juice or nut / seed milk.

Enjoy

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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POPEYE GREEN SMOOTHIE

December 2, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Popeye would love this one : I simply started with spinach and banana, then added the avocado to make it more sustaining and to optimise the absorption of the fat soluble nutrients in the spinach and the banana. The smoothie is absolutely delicious with pure water, but use water kefir or coconut water for your daily dose of probiotics or extra minerals. And finally I added mint for taste and maca because it is my favourite superfood for balancing my hormones.

Popeye Green Smoothie

Makes about 2 litres smoothie (serves 2 to 4) :

2 bags (about 400g) fresh spinach

2 ripe avocados

2 to 4 ripe bananas, fresh or frozen

4 cups (1 litre) home-made water kefir or coconut water or fresh pure water

2 big handfuls of fresh mint

1 tbsp maca (optional)

Start with 2 bananas and taste test – if you or your recipients have a sweet tooth, use 4 bananas.

Blend everything together until perfectly smooth and enjoy the Popeye effect !

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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BOOST YOUR IMMUNE SYSTEM SMOOTHIE / PUDDING

November 15, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

This is a Vitamin C packed smoothie that is delicious everyday of the year, but that will particularly boost your immune system as the Autumn sets in and the days get gloomier and colder.

Goji berries, also known as wolfberries, are native to China. If you don’t know goji berries yet, I am confident that once you discover them you will fall in love with them and will be adding them to everything, sweet and savoury, and struggling to keep your hands out of the bag, as they taste so good …

They look like little bright red raisins, but not as sweet and have a taste faintly reminiscent of pink bubble gum …

Said to increase longevity, goji berries are one of the richest sources of vitamin C on the planet – a handful when you are getting a cold could be just enough to make you well again – and probably the richest source of beta-carotene.

They contain all of the essential amino acids, as well as B vitamins, trace minerals and polysaccharides. Polysaccharides have been found to fortify the immune system.

Keep things simple and super sweet and couple goji with Vitamin C rich oranges.

If you want some of grapefruit’s goodness but you are not too keen on the bitter taste, use as little of the white part of the rind as possible.

If you do like the slight bitterness of grapefruit and the lovely tanginess of lemon, add them to have a full spectrum citrus goodness.

If you do use grapefruit, eat right away for a smoothie consistency. If allowed to stand, your smoothie will set, due to the pectin from the grapefuit rind (also rich in citrus bioflavonoids).

Add anti-viral and anti bacterial ginger and turmeric and you get a super hero that will help you ward off colds.

For 2 (about 3 cups immune booster smoothie) :

2 oranges

2 pink grapefruits (if not using, just subsitute with 3 extra oranges)

1 lemon

1/4 cup goji berries

1 small piece (1 inch / 2,5 cm) piece fresh ginger root

1 small piece (1 inch / 2,5 cm) piece fresh turmeric root

Wash and prepare your citrus fruits by quartering them and removing the skin. Put the citrus flesh and everything else in the blender and blend until super smooth.

Eat right away if you are in the mood or a smoothie or allow to set to a beautiful pudding.

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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ROCKET SMOOTHIE

November 8, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Have this one for breakfast and it will leave you feeling like a sky rocket !!!

Rocket or arugula, also known as salad or garden rocket, is a nutritious leafy green vegetable that belongs to the brassiceae (cabbage) family like kale, mustard greens, cauliflower, broccoli … etc

Salad rocket is a low growing annual herb with elongated, lobular leaves with green veins. The young and tender leaves have a sweet nutty flavour with little peppery taste and develop a strong spicy peppery flavour as they mature.

Rocket is easy and quick to grow.  The leaves will be ready to harvest within about a month and a half and it’s creamy white flowers are edible.

  • As in other greens, rocket is has very little calories. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.
  • Rocket salad is rich source of anti-cancer phytochemicals that have been found to counter carcinogenic effects of estrogen and thus help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
  • Rocket is very good source of folates, particularly beneficial around conception. 100 g of fresh greens contain 97 mcg or 24% of folic acid.
  • Like kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 mcg of beta carotene and 2373 IU of vitamin A. Beta carotenes converts into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help protect from skin, lung and oral cavity cancers.
  • It is also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
  • Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant, anti-inflammatory and immune system booster.
  • Salad rocket is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of the recommended daily intake. Vitamin K promotes bone health. Vitamin K it also beneficial to atients suffering from Alzheimer’s disease as it helps limit neuronal damage in the brain.
  • Arugula is a good source of minerals, especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus.

For about 1 litre smoothie (serves 1 or 2) :

2 cups home-made kefir or coconut water or fresh pure water

4 big handfuls (about 75 to 100g) of fresh rocket

1 to 2 ripe bananas

1 tbsp maca (optional)

Blend everything together.

Enjoy and feel like a sky rocket !

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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HOT MACA CHOCOLATE SMOOTHIE

October 26, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

This one is a very serious chocolate affair for cacao lovers. Not your regular breakfast smoothie, more for before going out for a whole day of vintage shopping as you need something super sustaining to keep you going while you look for berries.

 

 

For 1 hungry person :

1/4 cup hazelnuts (you can use almonds or even cashews)

1 cup pure water

2 ripe bananas

2 tbsp rolled oats

1 tbsp raw cacao powder

1 tsp vanilla powder or 1 vanilla bean

1/2 tsp maca

pinch of crystal salt or sea salt

Start by making your hazelnut milk : blend the hazelnuts with the water, strain with a nutmilk bag or a very fine sieve. Rinse the blender.

Return the strained milk to the blender. Add the banana, oats, cacao powder, vanilla, maca and salt. Blend until perfectly smooth.

If you are the happy owner of a Vitamix or similar high speed blender, blend further, until the smoothies gets warm.

If you are the happy owner (:-) of a regular blender, pour the smoothie into a glass jar and gently warm it by putting the jar in a pan of boiling water.

Or you can just have it at room temperature too, it is just as good.

Note 1 : The smoothie might seem too liquid for you, but after warming it up the fibre in the oats does make the smoothie set. If you are having it at room temperature, you might want to add in an extra tablespoon of oats.

Note 2 : I personally find the 2 bananas do make the smoothie sweet enough, but you can sweeten it more with small amounts of your favourite sweetener. I would add tiny amounts at a time, taste and only add f necessary.

Enjoy and be rewarded with long lasting energy.

Keep smiling

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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