Posts Tagged ‘low glycemic index’

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RAW CHOCOLATE CAROB CAKE LOW-GLYCAEMIC

September 28, 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 an amazingly soft moist raw chocolate cake that is very low-glycaemic and will therefore not create havoc on your blood sugar levels. The actual cake only has 1 tablespoon xylitol, which has a very low glyceamic index of 7 (agave is 30 on average, honey and white sugar about 60). The icing is sweetened by the natural sweetness of the 2 types of carob. Also, the cake is made from seeds rather than nuts, which makes it lighter. And it is has adaptogens from the maca and the ashwaganda.

For the cake :

100g sesame seeds

50g dry chia seeds

25g dessicated coconut

50g raw cacao powder

50g raw carob powder

1 tbsp lucuma

1tbsp maca

1 tbsp ashwaganda

1 tbsp xylitol (or even better, yacon syrup and stevia both have a glycaemic index of zero)

1 vanilla pod or 1 tsp vanilla powder

1/2 cup olive oil

1 cup pure water

Grind the sesame seeds in a high speed blender or a coffee grinder. Set aside. Grind the chia seeds.

Combine the sesame seeds, chia seeds and all other dry ingredients in a large mixing bowl. Combine well,  rubbing the powder together between your hands, breaking all lumps. Do this until all the powders are thoroughly mixed. This process also allows you to work air into the mixture, which will in turn give a nice light aerated cake.

Add the olive oil and the water, and mix with a spoon. Transfer the cake mixture to a mould, and put it in the fridge to start setting.

For the icing :

100g coconut butter, melted

50g mesquite or raw peruvian carob powder

50g raw carob powder

Thoroughly mix the mesquite and the carob in a bowl. Add the melted coconut butter and mix. Pour this liquid icing on to the cake, and return it to the fridge for an hour or two to set further. You can also decorate the cake with fresh berries and dehydrated fruits.

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 STRAWBERRY SMOOTHIE, NO BANANA (LOW SUGAR)

September 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.

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 !

I posted a first low sugar smoothie without bananas here : RAW VEGAN BLUEBERRY CHIA HEMP SMOOTHIE, NO BANANA (LOW SUGAR)

This smoothie has strawberries, which are sweeter than blueberries, but still way less sweet than bananas or other fruits. I also used hemp and lecithin in this one, for all those healthy fatty acids. And the irish moss not only gives the smoothie it’s super creaminess, but it also high in minerals, like all sea vegetables.

  

For 2 large smoothies :

10 g irish moss (carrageenan), thoroughly rinsed then soaked for at least 24h (or follow you manufacturer’s instructions)

2 tbsp whole hemp seeds

1 cup water

2 cups strawberries, fresh or frozen

1 tbsp soy lecithin* (not raw)

1. Thoroughy clean the irish moss by rinsing it ; there will also likely be tiny shells trapped in it. This will ensure that there is no ‘sea smell’ left at the end. Drain.

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

3. Prepare the irish moss gel by blending the drained irish moss with 1/2 cup hemp milk, preserving the other half of hemp milk. Blend until the irish moss is completely broken down and you can not see any chunks of irish moss. This takes some time, and the irish moss gel will get heated a little. It is ready when it is perfectly smooth and has a beautiful purplr colour (I use red carrageenan).

4. Add the remaining hemp milk, lecithin and strawberries to the blender and blend again until perfectly smooth. Serve into beautiful glasses, with any toppings that take your fancy (hemp seeds and cacao nibs would be great no sugar options).

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.

** Strawberries can of course be substituted with other berries, or a mix.

*** 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.

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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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/

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