Posts Tagged ‘adaptogen’

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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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RAW VEGAN CREAMY MACA HEMP MILK

November 7, 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.

I usually make my nut milks on the thin side (using more water than most people), so that I am not consuming too many nuts or seeds at a time.  But if I am making a small quantity of milk to pour on raw muesli for example, I will sometimes make it thick and creamy like this one.

I always put superfoods in my nut milks. Maca is one that I use several times a week and I like to associate it to suma, which is also an adaptogen, and similar to maca.

Maca is a root vegetable that grows in the Andes mountains of Peru. No other food plant in the world survives at such high altitudes – up to 14,000 feet above sea level ! In Peru it is considered a staple part of the diet : the potato-like tuber can be baked, or the ground-up powder is added to meals, and the Peruvians have been using it as an energy enhancer for over 2,000 years.

Like Aloe vera, maca is an adaptogen, meaning that it works to support the body wherever it is needed, without any harmful side effects. So like Aloe, maca is used by people for many different ailments, or simply just as an immune system booster.

Maca is wonderful for increasing energy, strength and stamina. For a start, it is full of minerals, vitamins, and protein, containing many of the essential amino acids, and particularly rich in Calcium and Magnesium, so it can help to deal with any deficiencies in the diet. Due to its high Calcium levels, it’s often used to treat osteoporosis and bone density problems.

Maca is very popular among both men and women for its ability to balance hormones. So it is often taken by women suffering during the menopause, or with PMT, and it increases libido (it’s sometimes known as Peruvian Viagra !), and helps with fertility issues. It contains plant sterols, the natural form of steroids, and is used by athletes to help improve performance. Because it gives you such a boost, it is particularly helpful for people who suffer from chronic fatigue or are depressed.

To make a little over 1 cup of creamy maca hemp milk :

1/4 cup whole hemp seeds

1 cup pure fresh water

1 tbsp maca

1 tsp suma (optional)

1 tbsp virgin coconut oil

1 tbsp soy lecithin (not raw)

pinch of crystal salt or sea salt

 Make the hemp milk by blending the hemp seeds with the water. Strain through a nutmilk bag or a very fine sieve.

Rinse out the blender.

Return the strained milk to the blender. Add the maca, suma, coconut oil, lecithin and salt. Blend again until the lecithin is dissolved.

Great to sip as is or served on raw muesli.

Note : I do not add any sweetener, especially when served on raw muesli, as I find the fruits bring enough sweetness. You may add a tiny amount of your favourite low glycaemic index sweetener. Add sweetener and cacao powder and you have a hot hemp chocolate.

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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POMEGRANATE SUPERFOOD VEGAN MILK SHAKE AND HOW TO OPEN A POMEGRANATE

November 1, 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.

Anyone who has ever eaten pomegranate seeds or drunk pomegranate juice knows how delicious and refreshing this peculiar fruit is. I first came accross pomegranate in India. Virtually every fruit salad I have had in my several trips to India came topped with pomegranate seeds. Pomegranate juice is also very popular in Turkey and all over the Middle East, where a refreshing drink is always welcome.

Pomegranate seeds are full of antioxidants, they are rich in Vitamin C and Potassium, and they taste absolutely wonderful.

Pomegranates can be a bit intimidating, though. The pomegranate is an intricate fruit containing a maze of seeds inside of a white inedible flesh that’s covered in a bark-like skin. This is an easy way to get to all those nutritious, sweet and juicy seeds :

  1. Cut off the crown (you’ll see it) and add it to your compost
  2. Score and slice the rind all around, but don’t cut the rind all the way through. You would be cutting the seeds and loosing precious juice
  3. Soak the pomegranate in cold water for about ten minutes if you can
  4. Leaving the pomegranate in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl and the flesh will float)
  5. Remove the rind and membrane from the bowl (you can use a sieve or a colander)
  6. Drain the seeds (you can also pat dry with a paper towel if you want your seds perfectly dry)

Note: The red juice from pomegranates can stain ; this method will also avoid that.

Great as a snack, in a fruit salad or in a green salad. The pomegranate seeds contains smaller (in lack for a better word …) seeds that can be a challenge for some people. You can make a juice by blending the seeds in a high speed blender and straining if you like. It is a personal choice, but I prefer to keep the seeds (the small hard ones) for extra fibre and nutrition.

Here I associated whole pomegranate seeds to hemp milk, along with superfoods to create a very energising and sustaining milk shake, great for breakfast. Maca and suma are very powerful adaptogen, grest for everybody. We don’t eat enough of purple foods ; purple corn extract helps us eat foods from all colours of the rainbow, plus, it has plenty of antioxidants. Camu camu is very energising and is loaded with natural vitamin C.

To make about 2 litres milk shake :

1/4 cup whole hemp seeds

1 tbsp white chia seeds (regular chia seeds are perfectly fine, I use white when I don’t want the chia seeds to darken what ever I am making)

3 pomegranates (in the hot months, you may want to freeze your pomegranate seeds)

1 tbsp maca

1/2 tsp suma (brazilian ginseng)

1/2 tsp purple corn extract or 1 tbsp purple corn flour

1 tbsp camu camu

1+5 cups pure fresh water

Start by preparing your pomegranates as explained above or using your favourite technique. I prefer to keep the pomegranate seeds whole for extra fibre and nutrition. The milk shake will have some texture left, from the hard inner seeds in the pomegranates. If you do not want this and want your milkshake to have a silky smooth texture, blend the pomegranate seeds and strain using a very fine sieve or a nutmilk bag. Set the strained pomagranate juice aside and rinse the blender.

Then make a hemp milk concentrate by blending the whole hemp seeds with 1 cup water. Strain using a very fine sieve or a nutmilk bag and rinse out the blender.

Return the hemp milk concentrate to the blender, along with the pomagranate seeds (or the strained pomegranate juice), the superfoods and 5 cups water. Blend until smooth.

You get about 2 litres of beautiful pink superfood milkshake to enjoy with a loved one.

How do you open your pomegranates ? Do you have another method ?

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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GREEN PINA COLADA

October 21, 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.

Green smoothies are great to whip up in a few minutes for a quick nutritious breakfast that will keep you goig for hours. This one is packed with the nutritional hero that spinach is and adaptogen superfoods to balance your hormones.

For 2 (makes about 5 cups smoothie) :

2 cups coconut milk, store bought (will likely not be raw) / homemade with 1 cup water and 1 cup young coconut flesh or 2 cups water and 1 cup dessicated coconut

OR

2 cups coconut water for a lighter smoothie

1 small pineapple

1 bag (200g) – about 4 cups spinach 

1 lemon, freshly squeezed

1 tsp vanilla powder or 1 vanilla pod

1 tsp ashwaganda

1 tsp maca

1/2 tsp suma (aka brazilian Ginseng)

If making your coconut milk from dessicated coconut, start by blending the water with the dessicated coconut. Strain using a nutmilk bag, rinse the blender and return the coconut milk to the blender. The add the pineapple, the spinach, the lemon juice and the vanilla and blend until smooth. Check the consistency, add more water if necessary to get your preferred consistency. Finally add the superfoods and blend again.

If using store bought coconut milk, young coconut flesh or coconut water, simply put all ingredients in the blender except for the superfoods and blend until smooth. Add more water / coconut water if necessary to adjust consistency, and finally add the superfoods and blend again.

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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