Posts Tagged ‘broccoli’

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RAW MARINATED VEGETABLES WITH ALMOND CHILLI SAUCE

September 25, 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.

Raw marinated vegetables are a staple for all raw foodies out there. It is a great way to get lots of vegetables into you, and you can use whatever vegetables are in season and change the flavours by using different oils, herbs and spices to create a different raw food stir-fry every time.

Chop your chosen vegetables into bite-size pieces, add a marinade of oil, vinegar or lemon juice and any other seasonings of your choice and allow to marinate for the vegetables to soften. Eat as is, or for an even more decadent meal, make a sauce to pour over.

A playful way of serving your marinated vegetables is by putting them on skewers and serving them with a dipping sauce.

Broccoli and mushrooms are two of my favourite vegetables, and the Japanese-style flavour combination is just spot on for me : so tasty I just can’t help but hummm all along as I eat it. Do try it and let me know what you thought, please.

Japanese style marinated vegetables

Serves 2 :

1 broccoli, chopped into small florets

about 100g chestnut mushrooms, quartered

1 large or 2 small purple haze carrots, diced thin

1 red bell pepper, cut into bite-size squares

yellow bell pepper, cut into bite-size squares

1 red onion. quartered

Marinade :

2 tbsp. toasted sesame seed oil *(not raw, but so much tastier than untoasted sesame oil)

3 tbsp. sesame oil

1 tbsp. brown rice vinegar

1 tbsp. Ume Su (Umeboshi plum seasoning) – or more rice vinegar if you don’t have this

1 tbsp. tamari or shoyu sauce

1 tbsp. rice mirin

1 tbsp. mikawa mirin (made with sweet rice and no salt) – or more mirin if you don’t have this

1 lemon, juiced

1 tsp. chilli flakes (optional)

Almond chilli dipping sauce :

2 tbsp. almond butter (raw if possible)

1 tbsp. genmai miso (brown rice miso) or mugi miso (barley miso)

1 tbsp. rice mirin

1 tbsp. mikawa mirin (made with sweet rice and no salt) – or more mirin if you don’t have this

1 lemon, juiced

a little piece of fresh ginger root, about 1inch or 2.5cm

2 garlic cloves

1 tsp. chilli flakes or 1 small fresh red chilli

about 1/2 cup water, or enough to reach you desired consistency

Put all your vegetables in a medium mixing bowl and toss with the marinade ingredients. Allow to marinade for at least an hour, but ideally for a few hours. I usually make this after lunch to eat for dinner …

You can prepare the almond chilli sauce ahead, or wait until you are ready to eat. To do that, simply bland all the sauce ingredients until smooth, adjusting the quantity of water to your desired consistency : you want it liquid enough that you can pour it, but creamy enough so that it beautifully coats the vegetables.

To serve, either split the marinated vegetables into 2 eating bowls and pour the sauce over, or put the marinated vegetables onto skewers, alternating them, and serve along side with the dipping sauce in small bowls.

Marinated vegetables on skewers with almond chilli dipping sauce

PS: It seems like a lot of ingredients, but this is actually really super fast and easy to make !

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/ 

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RAW WARM ASIAN WILD RICE AND BROCCOLI ‘STIR-FRY’

December 3, 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 an incredibly tasty raw dinner. Eat it warm from the dehydrator, and you will have to keep reminding yourself that it is indeed raw.

Raw Asian Wild Rice and Broccoli Stir-fry

Serves 2 :

1/4 cup wild rice, soaked in fresh water for at least 24h and up to 48h (change the soak water once)

1 broccoli, cut into florets

1 yellow bell pepper, cut into thin strands

1 small red onion, sliced thin

2 cloves garlic, crushed

 a small piece (about 2,5cm) fresh ginger root, peeled and grated

2 tbsp sesame oil

1 tbsp tamari

1 tbsp brown rice vinegar

1 tbsp rice mirin

Rinse your wild rice and put it aside to soak in the evening of day 1 to have your raw asian wild rice and broccoli ‘stir-fry’ for dinner on day 3.

On day 3, around midday, rinse and drain the wild rice, prepare your vegetables (broccoli, bell pepper and onion) and put everything in a bowl with the garlic, ginger, sesame oil, tamari, vinegar and mirin. Toss and put in your dehydrator for about 6 hours or until dinner time.

Eat warm from the dehydrator.

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 GOMASIO BROCCOLI CRISPS

October 25, 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 is another nutritional hero. Just like kale, it is part of the cruciferous vegetables family and has antioxidants, anti-inflammatory and anti-cancer benefits. If you are not too keen on straight raw broccoli, then you are in for a treat with raw dehydrated broccoli chips. They are just as easy to make as kale chips – they take longer to dehydrate, though.

Use a cashew and nutritional yeast dressing for cheesy raw dehydrated broccoli chips, or if you prefer simple, go for these gomasio loaded ones :

For 2 :

2 heads Broccoli

2 tbsp olive oil or sesame oil

about 4 tbsp gomasio*

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

*Store bought gomasio is not raw – make your’s by quickly grinding 2 tbsp sesame seeds in a coffee grinder or similar device. Add 1 tsp crystal salt or sea salt.

Add the gomasio to the broccoli and mix thoroughly, making sure that the gomasio is as spread as possible.

Spread the broccoli florets onto a dehydrator tray lined with a non stick 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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YOU ARE WHAT YOU EAT

September 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.

The following foods are good for you, and they actually look like the organ they are good for ! Another logic for “you are what you eat”.

So for example, if you eat carrots, you will have good eyes …

Fun & Info @ Keralites.net
CARROTS EYES
Slice a carrot and it looks just like an eye, right down to the pattern of the iris. It is a clear clue to the importance this everyday vegetable has for vision. Carrots get their orange colour from a phytochemical called betacarotene, which reduces the risk of developing cataracts. Betacarotene also protects against macular degeneration, an age-related sight problem that affects one in four over-65s.
Fun & Info @ Keralites.net
WALNUT BRAIN
The gnarled folds of a walnut mimic the appearance of a human brain – and provide a clue to the benefits. Walnuts are the only nuts which contain significant amounts of omega-3 fatty acids. They may also help head off dementia and Alzheimers disease.
Fun & Info @ Keralites.net
TOMATO HEART 
A tomato is red and usually has four chambers, just like our heart. Tomatoes are a great source of lycopene, a phytochemical that reduces the risk of heart disease and several cancers. It also helps counter the effect of unhealthy LDL cholesterol.
Fun & Info @ Keralites.net
GRAPES LUNGS
Our lungs are made up of branches of ever-smaller airways that finish up with tiny bunches of tissue called alveoli. These structures, which resemble bunches of grapes, allow oxygen to pass from the lungs to the blood stream. A diet high in fresh fruit, such as grapes, has been shown to reduce the risk of lung cancer and emphysema. Grape seeds also contain a chemical called proanthocyanidin, which appears to reduce the severity of asthma triggered by allergy.
Fun & Info @ Keralites.net
GINGER STOMACH
Root ginger often looks just like the stomach. And interestingly, one of its biggest benefits is aiding digestion. The Chinese have been using it for over 2,000 years to calm the stomach and cure nausea, while it is also a popular remedy for motion sickness. But the benefits could go much further. Tests on mice have shown that ginger slow down the growth rate of bowel tumours.
Fun & Info @ Keralites.net
BANANA (SMILE) DEPRESSION
Cheer yourself up and put a smile on your face by eating a banana. The popular fruit contains a protein called tryptophan. Once it has been digested, tryptophan then gets converted in a chemical neurotransmitter called serotonin. This is one of the most important mood-regulating chemicals in the brain and most anti-depressant drugs work by adjusting levels of serotonin production. Higher levels are associated with better moods.
Fun & Info @ Keralites.net
MUSHROOM EAR
Slice a mushroom in half and it resembles the shape of the human ear. And guess what? Adding it to your diet could actually improve your hearing. Thats because mushrooms are one of the few foods in our diet that contain vitamin D. This particular vitamin is important for healthy bones, even the tiny ones in the ear that transmit sound to the brain.
Fun & Info @ Keralites.net
BROCCOLI CANCER
Close-up, the tiny green tips on a broccoli head look like hundreds of cancer cells. Now scientists know this disease-busting vegetable can play a crucial role in preventing the disease. A team of researchers at the US National Cancer Institute found just a weekly serving of broccoli was enough to reduce the risk of prostate cancer by 45 per cent.
Stay Healthy and Happy
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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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