Posts Tagged ‘healthy fats’

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

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/ 

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

RAW VEGAN BLUEBERRY CHIA HEMP SMOOTHIE, NO BANANA (LOW SUGAR)

September 12, 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 !

Chia and hemp are loaded with fibre and healthy fats and berries are the most nutritious fruits, while being the lowest in sugar.

For 2 large smoothies :

2 tbsp chia, soaked for at least 4 hours or overnight in 1 cup water

4 tbsp whole hemp seeds

1 cup water

1 cup blueberries, fresh or frozen

1 tbsp soy lecithin* (not raw)

1 tsp hulled hemp seeds

1 tsp cacao nibs

1. Soak the chia seeds in 1 cup of water overnight to allow them to absorb liquid.

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

3. Return the hemp milk, soaked chia seeds, lecithin and blueberries to the blender and blend until perfectly smooth. Serve into beautiful glasses, sprinkled with hulled hemp seeds and cacao nibs.

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.

** Blueberries can of course be substituted with other berries.

*** 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.

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/

%d bloggers like this: