Posts Tagged ‘essential amino acids’

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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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RAW MANGO GINGER HEMP MILK NO SUGAR RECIPE

October 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.

This raw mango ginger hemp milk recipe was inspired by a drink bought in a fancy all vegan supermarket in Berlin. Although the store-bought version was good, the home made version is raw, tastier (juicy fresh perfectly ripe mango), healthier (no sugar or sweetener of any sort) and cheaper.

Hemp seeds are one of the best foods in the world. These little wonders are not mind altering at all, yet you can’t stop smiling when you eat them.

They are very sustaining, with 23g of protein and 31g of fat per 100g. Hemp seeds contain all the essential amino acids in an easily digestible form and all the essential fatty acids with an optimal 3:1 ratio of omega-6 to omega-3 essential fatty acids.

And they are quick to use, as they don’t require soaking before use : they contain no phytic acid, the mineral-binding anti-nutrient common to most nuts, seeds, grains and legumes, and one of the reason most require soaking.

Eat hemp seeds everyday, and you will be rewarded with strong healthy hair, silky smooth skin and strong nails.

Serves 1 or 2 : (You will need a knife, a chopping board and a blender and 10 minutes)

1/3 cup whole hemp seeds

2 cups pure water

about 2cm fresh ginger root, peeled

mango, flesh only

1/4 tsp ginger powder

1 tbsp soy lecithin* (not raw, optional)

1/2 lemon, freshly squeezed

vanilla pod or 1tsp vanilla powder

Start by making the hemp milk. Place the hemp seeds, water and peeled ginger in the blender and blend until the hemps seeds are completely broken to pieces. Strain using a nut milk bag, cheese cloth or a very fine sieve. Put the hemp seed and ginger pulp on the soil of your flower / herbs. Rinse the blender.

Return the strained ginger flavoured hemp milk to the blender. Add all the other ingredients and blend until smooth.

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 FOODS BASICS : HOW TO MAKE RAW DEHYDRATED BUCKWHEATIES

October 6, 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.

I used BUCKWHEATIES in the superfood layer of the much loved birthday cake I made a few days ago.

What are buckwheaties ? They are simply shelled buckwheat groats that have been sprouted, then dehydrated. Don’t get fooled by the name, as while one might think buckwheat is a grain, it is actually a seed, which makes it a suitable gluten-free substitute. It is very easy to digest and is a high quality protein source as it contains all eight essential amino acids.

Raw, buckwheaties are used whole to add crunch to salads, soups, burgers, crackers, muesli / granola and snack bars / balls. They are also often ground into a fine flour and used in cakes, breads, crackers, pizza bases, you name it.

It is super easy to make your own, this is how :

Rinse the buckwheat groats in pure water. Add fresh water (it doesn’t really matter how much water, you just want enough to cover all of the buckwheat groats) and allow them to soak for about 20 minutes. Most nuts and seeds need soaking for longer, but buckwheat actually absorbs water really quick. If you soak them longer, which I used to do, it’s ok, but the water will turn slippery, and you will have to rinse several times to get clear water at every rinsing stage. I have recently discovered that soaking then for just 15 to 20 minutes will stop this from happening and make the whole process easier.

After soaking, drain and rinse. If you soaked your groats longer, you will have to rinse several times (it can take up to 5 times !), until the water runs clear and not slippery any more. After the last rinse, leave the groats to drain further in a warm place. Repeat again around mid-day, then at night.

The next morning, you should have little sprouts. Continue the rinsing and draining 2 to 3 times a day until you have your cute little sprouts have reached the desired length  I like to keep them really short, so just 2 days is enough for me, but you can sprout them longer.

Give them a last rinse, drain, spread on dehydrator trays and dehydrate for 8 to 12 hours, until dry and crunchy.

They will keep for months stored in an airtight container. So you can either make just what you need (1 cup dry buckwheat will yield about 1 1/2 cup buckwheaties) or make a bigger batch and use as and when needed.

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 ICE CREAM AND PUDDING FOR BREAKFAST

September 4, 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 : Is eating ice cream and pudding for breakfast good for you ?

Answer : Yes, eating this breakfast of raw vegan banana ice cream with raw chia pudding is good for you. It has no added sugar, but it is pleasantly sweetened by the banana and the raspberries.

CHIA is a wonderful food. It is rich in Omega 3 and Omega 6 fatty acids. An even better source of Omega 3s than my other love, flax seeds. It is a complete source of protein, as it provides all essential amino acids. And due to its very high fibre content (mainly soluble fibre), it absorbs several times its volume in water, and is very filling. It is really, perfect breakfast food, especially for those active days, as it is easy to digest and gives enough energy to keep one going for a long time.

For 4 :

2 tbsp chia seeds

1 cup water

1 cup almond milk (or your favourite raw vegan milk)

2 bananas, frozen

1 cup raspberries (fresh or frozen)

1tbs bee pollen*

1tbsp raw cacao nibs

1 tbsp goji berries

*bee pollen is not vegan

The night before, soak the chia seeds in 1 cup water. You can use a jar with a lid to do this, as it is easier to shake the seeds around. Alternatively, you will have to use a fork to separate the seeds and prevent them from clumping together.

To make the almond milk, soak a handful of almonds (about 20) overnight. The next morning, blend the almonds with 1 cup water. Strain to retain the pulp, which can be saved for other recipes. This is a concentrated almond milk. Alternatively, you can blend the almonds with 2 cups of water and add the chia seeds.  The proportion to keep is 1 tablespoon chia seeds to 1 cup liquid.

To make the banana ice cream, simply blend the frozen bananas in a powerful blender until smooth. Or process the frozen bananas into a slow juicer (Champion or Green star like), using the blank screen.

Assemble by layering the banana ice cream, then the raspberries, and finally the chia pudding. Top with bee pollen, cacao nibs and goji berries.

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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