Posts Tagged ‘calcium’

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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/

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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 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/ 

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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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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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RAINBOW SALAD WITH SUPERFOOD DRESSING RECIPE

September 26, 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.

It is amazing how tasty, filling and satisfying this salad is. It is inspired by a salad I had while on holiday in Thaïland earlier this year. It was served at the restaurant of the place we stayed at, which meant we could always have a delicious raw meal. My partner and I had it everyday, some times twice a day for 2 weeks, and never got fed up with it ! Now, that’s an achievement !!!

Take a simple raw vegetable salad. Take it to the next level by using enough different vegetables to cover the rainbow as much as possible and upgrade the basic oil – apple cider vinegar to a superfood packed baobab dressing. Baobab fruit powder is exceptionally nutritious, naturally containing high levels of antioxidants, essential minerals including calcium, potassium, iron and magnesium, and vitamin C.

For 2 :

1/2 small purple cabbage 

(tricky to get blue …)

1 small salad (I used Romaine lettuce today)

1 cucumber

1 small green chilli (optional)

1 handful fresh basil leaves

1 yellow bell pepper

4 carrots

2 ripe tomatoes

2 tbsp olive oil

2 tbsp apple cider vinegar

1 tbsp baobab powder

1 tbsp soy lecithin* (not raw)

1/2 cup pure water

1 pinch salt

freshly crushed black pepper to taste

Using a mandolin, make super thin slices with the cabbage. Add a pinch of salt and massage into the cabbage. Set aside.

Prepare all the other vegetables : shred the salad and the basil, turn the carrots into a fine julienne, slice the tomatoes and the cucumber, chop the green chilli, dice the bell pepper. Assemble all the vegetables with the cabbage that will have softened by now.

To make the dressing, simply blend all ingredients together.

To make a change, you can top the salad with nuts or seeds, diced apple or avocado, …

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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