Posts Tagged ‘anti-inflammatory’

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RAW DEHYDRATED SALT VINEGAR AND BAOBAB KALE CHIPS RECIPE

November 10, 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.

Baobab fruit powder is an exceptionally nutritious superfood from Africa.

The baobab is a truly remarkable tree. Said to live for a thousand years or more, baobabs dominate parts of the African landscape with their root-like branches and massive trunks that can reach 25 metres or more in circumference. One baobab tree in South Africa, known as ‘Big Baobab’, has a circumference of 47 metres and even a bar for 60 people inside the trunk !

The baobab is often called ‘the healing tree’ because sap, pulp, leaves and bark are used for medicine to treat as various conditions as toothache, asthma, colic, inflammations, insect bites and fatigue. The bark is widely used as a substitute for quinine to treat malarial fevers. Moreover, there is a strong belief that baobab trees house spirits which, if called upon, will help heal sickness, suffering and particularly infertility. For this reason, many stands of baobab trees have become sacred sites and places of worship.

The powder from the baobab fruit is an excellent source of the minerals potassium, calcium, iron, and magnesium, an outstanding source of vitamin C, and a great source of B vitamins. It’s a fantastic antioxidant, has anti-inflammatory properties, and is an effective prebiotic. It has a high pectin content, so you can use it as a thickener in recipes.

Baobab is also very rich in dietary fibre, which are beneficial for gut health, weight management and heart health. It contains 50% dietary fibre – 77% of which is soluble, and 23% insoluble. It is the dietary fibre that gives it the prebiotic effects.

And finally, it has a wonderful lemon sherbet flavour and is a natural flavour enhancer, so adds depth to any dish, sweet or savoury. I just had to put them in Kale chips, and I am pretty happy I did 🙂

Serves 4 or 2 or 1 …

400g Kale (I like to use green kale, but will perfectly work with any variety)

2  tbsp Olive oil

2 tbsp apple cider vinegar

2 tbsp baobab fruit powder

1/2 tsp crystal salt or sea salt

Wash and spin dry the kale. Tear it into not too small pieces. First add the baobab and mix with your hands to distribute. Then add the oil, vinegar and salt, and mix again.

Evenly spread your seasoned kale onto 2 dehydrator trays lined with nonstick sheets and dehydrate at 42°C for about 12 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the kale until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy

Stay Well and Happy,

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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AVOCADO FOR BREAKFAST

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.

Avocados sometimes have a bad reputation because of their high content in fats. But avocados are really a wondrous food, and it would be a pity to miss out on all of it’s wonder.

  • FATS : The truth is that avocados are rich in healthy fats, the kind our bodies need. The oleic acid (healthy mono-unsaturated fats) in avocados boost HDL (the good cholesterol), lowering LDL (the bad cholesterol) levels.
  • CAROTENOIDS : Avocados, also known as alligator pears or even simply pears in Africa and in the Caribbeans, have a diverse range of carotenoids such as beta-carotene, alpha-carotene and lutein, but also over half a dozen other lesser known carotenoids. Carotenoids are transformed into high quality vitamin A by the body. Carotenoids / Vitamin A is essential for eye health, enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocados optimises their absorption.
  • PROTEIN : Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest because of the lack of fibre, avocado protein is readily absorbed by the body because avocados are very high in fibre. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.
  • ANTI-INFLAMMATION : The combined effect of the deluxe package of nutrients contained in avocados offers powerful anti-inflammatory benefits. Avocado’s  unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation.
  • BOOST NUTRIENT INTAKE : Not only are avocados full of beneficial nutrients, they’ll help you absorb fat soluble nutrients from other fruits and vegetables.  Adding avocado to tomato salsa increases lycopene and beta-carotene absorption by at least a double compared to eating the same tomato salsa without avocados.

And they taste wonderful. I totally loooooove avocados. What’s there not to love ?

Until recently, I used to only eat avocado in savoury meals and I wouldn’t think of having them for breakfast, let alone with something sweet. A couple of years ago, I was served a fruit salad with avocado cubes inside ; I was wowed at what a deliciously decadent combination it makes. Since then I have been enjoying avocados at any time of the day. Eating them for breakfast means I have long lasting energy to play all morning.

Give it a try, and you will be pleasantly surprised.

In this recipe I couple avocado with pear (I like to mix avocado with pear – the autumn fruit – as I grew up calling avocados ‘pears’ …), sprouted rye groats, goji berries and bee pollen (not vegan).

For 2 who share the love for avocados :

1 avocado, diced

1 big pear, diced small

1/4 cup sprouted rye groats

2 tbsp goji berries

2 tbsp bee pollen (not vegan)

1 cup raw creamy maca hemp milk or vegan / dairy milk of your choice (optional)

Divide everything between 2 breakfast bowls.

Eat as is, or pour half a cup of nut milk over each bowl.

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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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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RAW DEHYDRATED BROCCOLI CHIPS RECIPE

September 17, 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.

Broccoli, just like kale, is part of the cruciferous vegetables family. Broccoli has antioxidants, anti-inflammatory and anti-cancer benefits, it is rich in fibre, enhances detoxification and a cup of broccoli amply covers Vitamin C and vitamin K recommended daily values.

This is a brilliant way to add more raw broccoli to your diet, and if you like raw kale chips, you are going to love these raw dehydrated broccoli chips !

For 2 :

500g Broccoli

2 small handfuls Cashews (soaked for at least 2 hours, then rinsed)

4 tbsp Nutritional Yeast

2 tbsp Soy lecithin*

2 tbsp freshly squeezed Lemon juice

1/2 to 1 tsp Chili flakes or chili powder or Cayenne pepper powder (optional)

*Soy lecithin is not raw. Sunflower lecithin is. I always use lecithin with fats to make sure the fats are properly broken down.

Prepare the broccoli by washing it, draining it and cutting it into small florets. Reserve the stalks for green juice, for example.

Prepare the dressing by blending all ingredients (except the broccoli) with just enough water to blend until super smooth. Pour the dressing over the broccoli, and thoroughly mix, making sure that the broccoli florets are perfectly coated.

And finally, evenly spread your seasoned broccoli florets onto a dehydrator sheet. Dehydrate at 42°C for about 24 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the broccoli chips until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy

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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RAW DEHYDRATED TAMARI KALE CHIPS RECIPE

September 16, 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.

Hmmm … KALE CHIPS … Again … More kale chips recipes ? 2 kale chips recipes and Vinegar and curry kale chips.

These ones are super simple super fast to make.

Serves 4 or 2 or 1 …

400g Kale (I used green kale, works with any variety)

2  tbsp Olive oil

2 tbsp Tamari

That’s it.

Wash and spin dry the kale. Tear it into bite-sized pieces. Mix in the olive oil and tamari into the kale, using your two hands. Evenly spread your seasoned kale onto 2 dehydrator sheets and dehydrate at 42°C for about 24 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the kale until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy

Stay Well and Happy,

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 DEHYDRATED VINEGAR AND CURRY KALE CHIPS

September 14, 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.

Hmmm … KALE CHIPS …

KALE CHIPS are perhaps the MOST POPULAR raw food snack, and definitely the MOST HEALTHY chips in the world. This way for a post in which I talk more about kale chips and kale’s nutritional benefits and give 2 other recipes for kale chips.

These ones were born from the marriage of salt and vinegar chips and curried crisps. I left out the salt, though, and did not miss it.

Serves 4 or 2 or 1 …

400g Kale (I used green kale, works with any variety)

2 small handfuls Cashew nuts, soaked for at least 4 hours

2 tbsp apple cider vinegar

2 tbsp freshly squeezed lemon juice

1 tbsp curry powder mix (this will make your curried kale chips absolutely unique, depending on the curry powder you use)

1 teaspoon Chili flakes or cayenne pepper powder (optional)

Prepare the kale by washing it, then discarding the hard parts of the stem. This is how I do this : I hold on to the stem firmly with my left-hand (I am right-handed), leaving the leaf free. Then with my right hand, I rip the leaf off the stem. About midway, the stem breaks, leaving me with the hardest half of the stem in my left hand, and the leaf still attached to the soft half of the stem in my left hand … I hope this makes sense … If not, please ask … Then using your hands, tear the kale into bite-size pieces and put it into a large mixing bowl.

Then prepare the dressing, blend all ingredients except the kale with just enough water to blend.

Massage the dressing into the kale, using your two hands.

And finally, evenly spread your seasoned kale onto 2 dehydrator sheets and dehydrate at 42°C for about 24 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the kale until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy

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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DETOX GREEN JUICE

August 30, 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 juice is detoxifying, and today’s tremendously so.

It has no fruit, so virtually no sugar.

Even though cucumbers do not necessarily get as much press as other vegetables, they do have valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

Celery is a very good source of vitamin C, which helps support the immune system.

Bell peppers are very popular vegetable and are actually very nutritious : they are a good source of vitamin E and they have dozens of different carotenoids, including beta-carotene, which provide antioxidant and anti-inflammatory benefits.

With it’s vibrant colors, chard, like spinash and beet greens, is very rich in phytonutrients that are antioxidant, anti-inflammatory and support detoxification.

Lemons are rich in Vitamin C, giving them antioxidant and immune boosting properties. They also have antibiotic effects.

Turmeric is a very powerful anti-inflammatory that has been long used in both Chinese and Indian traditional systems of medicine.

Whole books have been written to praise the health benefits of garlic. To name a few, garlic has cardiovascular benefits, helps lower blood pressure, it is a powerful anti-inflammatory, it is naturally antibacterial and antiviral, it protects from cancer, it even improves iron metabolism and regulates the number of fat cells in the body !

For a little under 1 litre juice :

1 cucumber

1 celery head

1 green pepper

1 bunch chard (I used red chard)

2 lemons

fresh turmeric root, a piece double the size of a little finger

4 or 5 cloves garlic

Juice. Enjoy.

Question : Will my breath smell of garlic ?

Answer : No. But the turmeric will taint your nails yellow after cleaning up the juicer.

Stay Well and Happy

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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