Posts Tagged ‘berries’

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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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RAW ICE CREAM FOR BREAKFAST

October 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.

One of my favourite things about raw food is how there are no rules. You are the boss, and if you want to eat ice cream for breakfast, well you can : And not only is it guilt free, it actually is good for you !

While you will need to use cashew nuts for example to achieve a super creamy consistency, you can make lighter ice creams using fruits only. Any combination you can think of will work. The secret ingredient in this one is tamarind pulp which gives it a delightfully tangy flavour.

If you are wondering what on earth TAMARIND is, it is a fruit that is shaped like a long bean, inside which is a sour pulp containing many hard seeds. Tamarind tastes a bit like a date but is less sweet (and more sour), and is sometimes known as the Indian date. It is a good source of antioxidants, carotenes, vitamin C, flavonoids and  B-vitamins.

For 4 :

1 pineapple

about 300g frozen mixed berries

2 bananas (cut in several pieces prior to freezing)

2 tbsp tamarind pulp (withouth the seeds)

a handful of fresh mint

Blender method

You can use either frozen fruits, or a combination of fresh and frozen. If using fresh and frozen fruits, put the fresh fruits in the bottom of the blender. If you are the happy owner of a high speed blender like the Vitamix, you will need to use the tamper to make the job easier. If your blender is not a high speed blender, you will want to thaw your fruits before putting them in your blender.

Champion method

Alternatively, you can process your frozen fruits through your Champion or similar juicer using the blank screen.

Eat straight away.

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 GLUTEN FREE SUMMER BERRY TART

September 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.

French-style strawberry tart was my all time favourite dessert. Delightfully crunchy pastry, light creamy vanilla custard and tasty beautiful strawberries …

This raw adaptation is the first raw food dessert I ever made, and one I still make all the time. It wows all my guests and I would definitely have this raw vegan gluten free raspberry and strawberry tart everyday of the week over the baked version.

Crust :

100g almonds

100g brazil nuts

50g dessicated coconut

25g dates*

25g raw cacao nibs

Process all ingredients in a food processor. Stop as soon as you reach a bread crumbs consistency. You want the crust mixture to be moist, crumbly, and to stick together easily when pressed in your hand. Be mindful not to over process the mixture. If it is too dry, add a few drops of water at a time and process again shortly.

Press the mixture into the bottom and up the sides of a tart pan. Set aside.

Custard :

100g cashew nuts

100g coconut oil, melted

1 tbsp agave syrup***

1 tsp vanilla extract

1/2 tsp turmeric

1 pinch crystal salt or sea salt

Blend all ingredients in a high speed blender until perfectly smooth. Pour over the crust.

Garnish :

1 cup fresh strawberries

1 cup fresh raspberries

Top with the berries and chill the tart for at least a couple of hours to allow the custard to set.

*Note on sweetness : I started making this tart with 50g dates in the crust and 4 tablespoons of agave syrup in the custard. With time, I have found that to be far too sweet fr my liking. Please feel free to adjust to your taste.

**Note on sweetener : Agave syrup can be substituted with your favourite low glycemic index sweetener.

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 VEGAN STRAWBERRY SMOOTHIE, NO BANANA (LOW SUGAR)

September 13, 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.

Question : Can I make smoothies without bananas ?

Answer : Yes.

Whether you are diabetic or looking at reducing your sugar intake for other reasons and have deciced to consume bananas in moderation, or whether you just don’t like the taste of bananas, you can still make delicious vegan creamy smooth smoothies without causing havoc to your blood sugar levels !

I posted a first low sugar smoothie without bananas here : RAW VEGAN BLUEBERRY CHIA HEMP SMOOTHIE, NO BANANA (LOW SUGAR)

This smoothie has strawberries, which are sweeter than blueberries, but still way less sweet than bananas or other fruits. I also used hemp and lecithin in this one, for all those healthy fatty acids. And the irish moss not only gives the smoothie it’s super creaminess, but it also high in minerals, like all sea vegetables.

  

For 2 large smoothies :

10 g irish moss (carrageenan), thoroughly rinsed then soaked for at least 24h (or follow you manufacturer’s instructions)

2 tbsp whole hemp seeds

1 cup water

2 cups strawberries, fresh or frozen

1 tbsp soy lecithin* (not raw)

1. Thoroughy clean the irish moss by rinsing it ; there will also likely be tiny shells trapped in it. This will ensure that there is no ‘sea smell’ left at the end. Drain.

2. Prepare hemp milk : blend hemp seeds with 1 cup water. Strain milk. Rinse blender.

3. Prepare the irish moss gel by blending the drained irish moss with 1/2 cup hemp milk, preserving the other half of hemp milk. Blend until the irish moss is completely broken down and you can not see any chunks of irish moss. This takes some time, and the irish moss gel will get heated a little. It is ready when it is perfectly smooth and has a beautiful purplr colour (I use red carrageenan).

4. Add the remaining hemp milk, lecithin and strawberries to the blender and blend again until perfectly smooth. Serve into beautiful glasses, with any toppings that take your fancy (hemp seeds and cacao nibs would be great no sugar options).

Enjoy this smoothie for breakfast, snack, lunch, brunch, dinner, midnight snack …

* Soy lecithin is not raw (sunflower lecithin is, though), but I aim to always add it to my fats, to make sure the fats are properly broken down to assimilate the essential fatty acids.

** Strawberries can of course be substituted with other berries, or a mix.

*** If you have a sweet tooth and you find the smoothie not sweet enough for your liking, add a tiny bit of stevia or your favourite low glycemic index sweetener.

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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FAST BREAKFAST for tomorrow morning

August 24, 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 what I made for myself almost every morning when I started eating RAW. I still have it once in a while, but only if I am going to be very active that morning, since it is a very rich breakfast / dessert / snack.

To make a scrumptious high energy and RAW breakfast for 2 hungry and active people, you will need :

2 bananas

2 tablespoons pollen

2 handfulls of mixed berries (fresh or frozen if out of season)

1 handfull of cashew nuts (ideally raw, certainly not roasted and salted), soaked overnight or at least 4 hours

about 10 pitted dates, soaked overnight or at least 4 hours

1 tablespoon RAW cacao powder

vanilla powder or extract

enough water to blend

Cut one of the bananas lengthwise, lay the 2 halfes on a small plate, preferably a cute one, living space for the chocolate pudding. Blend all other ingredients with enough water to obtain the desired thickness. Any blender will do, but using a high speed blender will give you a perfectly smooth result. At this stage, you can taste directly from the blender, but don’t eat it all. Pour half of the chocolate pudding onto the plate, between the 2 banana halves. Top the banana with pollen, and the chocolate pudding with berries. It’s ready. Repeat with the second small cute plate.

Go to sit in your garden, or on the floor. Enjoy.

This is so good it should be forbidden !!!

What is your favourite breakfast / snack / dessert recipe ?

Stay Happy

Till next time,

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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