Posts Tagged ‘breakfast’

h1

RAW VEGAN COCONUT BERRIES CHIA PUDDING

September 17, 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.

Chia seeds pudding is definitely my favourite breakfast : virtually no carbs, loaded with healthy fats, fibre and slow release energy, chia seeds are one of nature’s near perfect foods. It is believed that just 2 tablespoons of chia seeds could sustain an Aztec warrior for 24 hours !

Although I am no Aztec warrior, chia seeds definitely do work for me : they give me the energy I need to work and play all morning, leaving me with a moderate appetite when come lunch time. In other words, the ultimate breakfast food.

Raw vegan coconut berries chia pudding

Serves 2 to 4 :

1/4 cup chia seeds

1/2 cup desiccated coconut

2 cups fresh pure water

a small punnet raspberries

a small punnet strawberries, halved

Put the chia seeds and half the water (1 cup) in a mixing bowl.

Prepare a creamy coconut milk by blending the desiccated coconut with the other cup of water. Strain, pour on the chia mixture and give it a good mix using a fork.

Allow to stand for at least half and hour to allow the chia seeds to soak up the coconut mylk.

Serve with the berries, adding toppings of your choice : ground flax, sesame and pumpkin seeds, goji berries, bee pollen (not technically vegan) and cacao nibs are my current favourites.

Also easy to eat on the move, just put everything in a recycled glass jar :

Coconut berries chia pudding in glass jar

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 :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/

h1

RAW FLAX PORRIDGE

November 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.

If you are already sold to the goodness of flax seeds, you will be thrilled to find yet another way to eat these little wonders.

(drum rolls …)

Did you know you could make a porridge out of flax seeds ?

Start of with the same ideas as for making chia seed porridge, only that you need to blend your flax seeds in a coffee grinder or dry blender. Then add some dried fruits or cacao powder and sweetener. The soluble fibre in the flax seeds make a really surprisingly slippery porridge, but I find it is quite easy to get used to it. Think about all that fibre and all the good it is doing you …

Serves 2 :

1/2 cup golden flax seeds

2 tbsp bee pollen* (not vegan)

2 tbsp lucuma

2 tbsp goji berries

1 tbsp flax oil

1 tbsp agave or sweetener of your choice to taste (optional)

1 cup freshly boiled water

pinch crystal salt or sea salt

Grind your the flax seeds while the water is boiling.

In a bowl, mix the ground fax seeds with the pollen, lucuma, goji berries and salt. Gradually add the boiling water until you reach your desired consistency. Add the flax oil and agave, if using.

Eat right away while still warm.

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/ 

h1

RAW OATS PORRIDGE

November 22, 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.

Raw or cooked oats porridge are a fantastic breakfast food, providing a steady source of energy. They are full of soluble fibre and keep your blood sugar levels stable so you can keep going until lunchtime without a mid-morning sugar crush.

Raw oats porridge actually taste similar (not identical, though) to cooked oats porridge with the major additional benefit of preserved enzymes, nutrients and life force. If you want to reap those benefits, you will ideally want to use raw oats. Rolled oats are usually steamed to stabilize them. Whole oat groat are more likely to be raw. To check whether your oat groats are raw, you can attempt to sprout them. Soak them overnight, drain them and leave them out in a well aerated place. If you do get little shoots the next day, your oat groats were raw.

Serves 2 to 4 :

1/2 cup oat groats (ideally raw and organic)

1 cup freshly boiled water

1 tbsp coconut butter

1 tsp cinnamon or mixed spice (pudding spice)

pinch crystal salt or sea salt

2 red apples, grated thick

agave or sweetener of your choice to taste (optional)

Soak your oat groats overnight. The next morning, drain the oats and blend them with all the other ingredients apart from the grated apple. Do not overblend, so that you get a chewier porridge.

Taste test and adjust sweetener, if using.

Serve topped with grated apple and an extra sprinkle of cinnamon or mixed spice.

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/ 

h1

RAW VEGAN HEMP BAOBAB CHIA PUDDING

November 11, 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.

Chia seeds are one of the most powerful nutritious superfoods on the planet : they are an excellent source of fibre (more than bran flakes), packed with antioxidants (more than fresh blueberries), full of protein, loaded with vitamins and minerals (more Calcium than 2% fat milk), and the richest known plant source of omega-3 fatty acids (more than Atlantic salmon and flaxseed)  !

Adding just 2 tablespoons of chia seeds to your daily diet will give you approximately 7 grams of fibre, 4 grams of protein, 205 milligrams of calcium, and a whopping 5 grams of omega-3 !

Chia seeds are really a great food to make into a breakfast pudding.

In this recipe, I sweeten the pudding with raisins and add baobab powder for a delightful lemon sherbet flavour. I also added camu camu because it is loaded with immune system boosting Vitamin C.

For 2 to 4 servings :

1/4 cup chia seeds

1/4 cup raisins

1/4 cup whole hemp seeds

2 cups fresh pure water

1 tbsp soy lecithin *(not raw)

1 tbsp baobab powder

1 tbsp camu camu (optional)

Put the chia seeds and the raisins in a mixing bowl with half the water (1 cup).

Prepare the hemp milk by blending the hemp seeds with the other cup of water. Strain. Rinse blender. Return strained milk to the blender, add the lecithin, baobab powder and camu camu (if using) and blend again. Pour on the chia mixture and give it a good mix using a fork.

Allow to stand for at least a couple of hours or ideally overnight. Will keep in the fridge for a few days – actually the flavours improve with 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/ 

h1

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/ 

h1

APPLE, PEAR AND WALNUT AUTUMN BREAKFAST

November 5, 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.

Inspired by autumn heros apples, pears and walnuts, I created this for breakfast this morning, and it was just out of this world !

Serves 2 hungry people or 4 not too hungry people :

1 Gala apple, or other red apple

1 Grany Smith / Limelight apple, or other green / yellow apple

1 pear

2 handful alfalfa sprouts, or other sprouts of your choice

about 2 tbsp walnuts, broken to pieces

2 tbsp cacao nibs

2 tbsp Goji berries

2 tbsp bee pollen (not vegan)

Dice the apples and the pear into very small cubes. Toss with the sprouts. Add all other ingredients. Serve with maca hemp milk or a raw vegan / dairy milk or yoghurt of your choice.

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/ 

h1

QUICK RAW SPROUTS MUESLI BREAKFAST

October 9, 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.

Did you know you could eat your sprouts for breakfast and start the day with a nutrition boost ?

I don’t know why this one took me so long. I always associating sprouts to savoury salads, soups and wraps.

Sprouts are easy to digest and are rich in all the vitamins, minerals, amino acids, proteins and phytochemicals necessary for a germinating plant to grow. Sprouts contain these nutrients in a highly bio available and concentrated form. It can’t be bad to have these amazing little wonders for breakfast too !

For 2 :

2 kiwis

1 pear

2 dozens grapes

or a total of about 2 cups of fresh seasonal and organic fruits or berries of your choice or even frozen

2 handfuls clover sprouts

about 1 tbsp activated sunflower seeds (soaked to start sprouting, then dehydrated)

about 1 tbsp chopped hazelnuts

about 1 tbsp buckwheaties (sprouted, then dehydrated buckwheat groats)

about 1 tbsp dessicated coconut chips

a few Thompson raisins

1 cup almond milk

Wash and prepare the fruits : chop the pear and the kiwi into small bite-size pieces, slice the raisins in half and divide into 2 cute breakfast bowls. Add the sprouts. Top with sunflower seeds, hazelnuts, buckwheaties, coconut chips and raisins. Serve with almond milk.

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/ 

%d bloggers like this: