Posts Tagged ‘maca’

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RED MACA PEA PROTEIN BERRY DELIGHT

February 4, 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.

I created this little wonder for breakfast this morning ; it was so good it was literally devoured before I could take a picture (:-) It would work a treat as a post workout smoothie too.

When it comes to smoothies, I like to play it by the music as variations are endless. Use recipes as mere pointers and allow your creativity to flow.

As I had an early start and a busy day out, I started with sustaining pea protein powder ; I was in the mood for a berry flavour, with the added benefit that berries are low in sugar and full of antioxidants. For further sustainance and omega-3 boost, I added chia seeds (white so that the end result would be of a vibrant pink). I added the strawberry powder for extra berry power. And finally, I always add super foods to my smoothies – my most recently discovered superfood is red maca …

This is what I found out about red maca :

What Is Red Maca?

Red Maca (Lepidium meyenii or Lepidium peruvianum) is the rarest of all varieties of maca. It is sometimes called pink or purple maca, but is most generally referred to as “red maca.”   It grows in the same regions and under similar conditions as other more common types of maca and yet has some unique properites that are quickly making it the maca of choice. Over the past few years it has gained quite a bit of popularity and quite honestly, after we tried it 2 years ago, it has become our favorite variety not only because of the increased potency, but also because of the taste.

How Is Red Maca Different?

If you were to visit a maca farm, before the roots are made into a powder, you’d quickly and easily be able to tell the difference between red maca, yellow/cream maca and black maca.   As you can see from the photos here, each of the roots are of a different color – and in this way they are named.

yellow maca roots

yellow maca roots

black maca roots

black maca roots

red maca root

red maca root

Although all organically grown high quality maca powders share a nearly identical nutritional profile, red maca has been shown, under phytonutrient analysis, to be higher in certain compounds that support the body in antioxidant and antitumoral activity. It has also been showm among all macas to contain somewhat higher levels of other pythonutrients including alkaloids, tannins, saponis and steroids.

Another significant difference of red maca and yellow/cream and black macas is the taste.  Most people find the taste to be more gentle and mild and would describe the taste as similar to a subtle caramel. One customer recently wrote us to let us know that her kids love red maca on their oatmeal instead of sugar because it tastes so sweet!

What Studies Have Been Done on Red Maca?

Interest in maca among medical professionals is growing as are research studies.  In terms of studies on Red Maca in particular, there are three major notable ones.

1.  The most important study done on red maca was published in the Journal Reproductive Biology and Endocrinology 2005; 3:5. In it 8 medical researchers report that over the course of 42 days: “Red Maca but neither Yellow/Cream nor Black Maca reduced significantly ventral prostate size in rats.“     The study also goes on to report that in under pyhtochemical analysis for 7 functional nutrient groups, “Highest peak values were observed for Red Maca, intermediate values for Yellow/Cream Maca and low values for Black Maca.”

2.  In 2010 researchers from the Universidad Peruana, Lima published a study on the effects of maca on bone structure in rats that had had their ovaries removed.  The conclusion was that both “Red and black maca have protective effects on bone architecture in OVX rats without showing estrogenic effects on uterine weight.”

3.  Finally another study from the same University in 2009 found that black maca to increase sperm production more than yellow or red maca.  The study concluded that while red maca, like other macas, had a favorable effect on energy, mood and sexula desire, it did little to increase the volume of sperm produced in comparasion to black or yellow/cream maca.

How Can Red Maca Support Vibrant Health?

Red Maca, like the yellow/cream and black maca can do all of the following:

  • Boost overall energy and vitality
  • Balance hormones for both men and women – this can support with menopause, acne, fertility, thyroid and other health problems related to the endocrine system.
  • Support a healhy libido and sex drive

In addition Red Maca in particular seems to be the best of all macas for:

  • Prostate protection – most important for men and in particular men over 40
  • Bone density – most important for women and children

Complete Nutritional Breakdown of Red Maca

Sample Size 100g:

Carbohydrates 62.6g, Fat 0.82g, Fiber 5.3g, Protein 17.9g

Protein Components (%): Albumins & Globulins 74, Glutelins 15.3, Prolamins 10.6, True Protein 42.1

Vitamin & Minerals (mg %): Ascorbic Acid 3.52, Boron 12, Calcium 490, Iron 80, Magnesium 70, Niacin 43, Phosphorous 320, Potassium 113, Riboflavin 0.61, Sodium 20, Thiamine 0.42, Zinc 32 Amino Acids: Alanine 63.1, Arginine 99.4, Asparatic Acid 91.7, Glutamatic Acid 156, Glycine 68.3, HO-Proline 26, Hystidine 21.9, Isoleucine 47.4, Leucine 91, Lysine 54.5 Methionine 28, Phenylalanine 55.3 Proline 0.5, Sarcosine 0.7, Serine 50.4, Threonine 33.1, Tyrosine 30.6, Valine 79.3

Final Thoughts On Red Maca

We love all kinds of maca and have enjoyed the benefits of them for years.  We like to use a variety of maca colors for ourselves and usually have yellow, red and black maca on hand.   That said, our favorite tasting maca is Red Maca. We highly recommend it as it provides nearly all of the advantages of the other kinds of maca with the exception of increasing sperm count (according to the study listed above).

After all these praises, I just had to try red maca for myself.

First straight from the bag, alongside with regular cream coloured maca (and I do confirm that yes, red maca does taste milder and sweeter that regular maca). And then in this red maca pea protein berry delight :

2 cups pure fresh water

2 Tbsp pea protein powder

1 Tbsp white chia seeds

about 150g fresh or frozen mixed berries

1 Tbsp strawberry powder

1 tsp red maca

Simply blend all ingredients and enjoy alone or with a loved one.

Tip : Put the water in your blender first. This way, you will avoid having the protein powder sticking to the sides of the blender.

Note : Now, red maca powder is not actually *red*. Put alongside regular macs, it rather looks pinkish.

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 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 CREAMY MACA HEMP MILK

November 7, 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 usually make my nut milks on the thin side (using more water than most people), so that I am not consuming too many nuts or seeds at a time.  But if I am making a small quantity of milk to pour on raw muesli for example, I will sometimes make it thick and creamy like this one.

I always put superfoods in my nut milks. Maca is one that I use several times a week and I like to associate it to suma, which is also an adaptogen, and similar to maca.

Maca is a root vegetable that grows in the Andes mountains of Peru. No other food plant in the world survives at such high altitudes – up to 14,000 feet above sea level ! In Peru it is considered a staple part of the diet : the potato-like tuber can be baked, or the ground-up powder is added to meals, and the Peruvians have been using it as an energy enhancer for over 2,000 years.

Like Aloe vera, maca is an adaptogen, meaning that it works to support the body wherever it is needed, without any harmful side effects. So like Aloe, maca is used by people for many different ailments, or simply just as an immune system booster.

Maca is wonderful for increasing energy, strength and stamina. For a start, it is full of minerals, vitamins, and protein, containing many of the essential amino acids, and particularly rich in Calcium and Magnesium, so it can help to deal with any deficiencies in the diet. Due to its high Calcium levels, it’s often used to treat osteoporosis and bone density problems.

Maca is very popular among both men and women for its ability to balance hormones. So it is often taken by women suffering during the menopause, or with PMT, and it increases libido (it’s sometimes known as Peruvian Viagra !), and helps with fertility issues. It contains plant sterols, the natural form of steroids, and is used by athletes to help improve performance. Because it gives you such a boost, it is particularly helpful for people who suffer from chronic fatigue or are depressed.

To make a little over 1 cup of creamy maca hemp milk :

1/4 cup whole hemp seeds

1 cup pure fresh water

1 tbsp maca

1 tsp suma (optional)

1 tbsp virgin coconut oil

1 tbsp soy lecithin (not raw)

pinch of crystal salt or sea salt

 Make the hemp milk by blending the hemp seeds with the water. Strain through a nutmilk bag or a very fine sieve.

Rinse out the blender.

Return the strained milk to the blender. Add the maca, suma, coconut oil, lecithin and salt. Blend again until the lecithin is dissolved.

Great to sip as is or served on raw muesli.

Note : I do not add any sweetener, especially when served on raw muesli, as I find the fruits bring enough sweetness. You may add a tiny amount of your favourite low glycaemic index sweetener. Add sweetener and cacao powder and you have a hot hemp chocolate.

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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POMEGRANATE SUPERFOOD VEGAN MILK SHAKE AND HOW TO OPEN A POMEGRANATE

November 1, 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.

Anyone who has ever eaten pomegranate seeds or drunk pomegranate juice knows how delicious and refreshing this peculiar fruit is. I first came accross pomegranate in India. Virtually every fruit salad I have had in my several trips to India came topped with pomegranate seeds. Pomegranate juice is also very popular in Turkey and all over the Middle East, where a refreshing drink is always welcome.

Pomegranate seeds are full of antioxidants, they are rich in Vitamin C and Potassium, and they taste absolutely wonderful.

Pomegranates can be a bit intimidating, though. The pomegranate is an intricate fruit containing a maze of seeds inside of a white inedible flesh that’s covered in a bark-like skin. This is an easy way to get to all those nutritious, sweet and juicy seeds :

  1. Cut off the crown (you’ll see it) and add it to your compost
  2. Score and slice the rind all around, but don’t cut the rind all the way through. You would be cutting the seeds and loosing precious juice
  3. Soak the pomegranate in cold water for about ten minutes if you can
  4. Leaving the pomegranate in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl and the flesh will float)
  5. Remove the rind and membrane from the bowl (you can use a sieve or a colander)
  6. Drain the seeds (you can also pat dry with a paper towel if you want your seds perfectly dry)

Note: The red juice from pomegranates can stain ; this method will also avoid that.

Great as a snack, in a fruit salad or in a green salad. The pomegranate seeds contains smaller (in lack for a better word …) seeds that can be a challenge for some people. You can make a juice by blending the seeds in a high speed blender and straining if you like. It is a personal choice, but I prefer to keep the seeds (the small hard ones) for extra fibre and nutrition.

Here I associated whole pomegranate seeds to hemp milk, along with superfoods to create a very energising and sustaining milk shake, great for breakfast. Maca and suma are very powerful adaptogen, grest for everybody. We don’t eat enough of purple foods ; purple corn extract helps us eat foods from all colours of the rainbow, plus, it has plenty of antioxidants. Camu camu is very energising and is loaded with natural vitamin C.

To make about 2 litres milk shake :

1/4 cup whole hemp seeds

1 tbsp white chia seeds (regular chia seeds are perfectly fine, I use white when I don’t want the chia seeds to darken what ever I am making)

3 pomegranates (in the hot months, you may want to freeze your pomegranate seeds)

1 tbsp maca

1/2 tsp suma (brazilian ginseng)

1/2 tsp purple corn extract or 1 tbsp purple corn flour

1 tbsp camu camu

1+5 cups pure fresh water

Start by preparing your pomegranates as explained above or using your favourite technique. I prefer to keep the pomegranate seeds whole for extra fibre and nutrition. The milk shake will have some texture left, from the hard inner seeds in the pomegranates. If you do not want this and want your milkshake to have a silky smooth texture, blend the pomegranate seeds and strain using a very fine sieve or a nutmilk bag. Set the strained pomagranate juice aside and rinse the blender.

Then make a hemp milk concentrate by blending the whole hemp seeds with 1 cup water. Strain using a very fine sieve or a nutmilk bag and rinse out the blender.

Return the hemp milk concentrate to the blender, along with the pomagranate seeds (or the strained pomegranate juice), the superfoods and 5 cups water. Blend until smooth.

You get about 2 litres of beautiful pink superfood milkshake to enjoy with a loved one.

How do you open your pomegranates ? Do you have another method ?

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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HOT MACA CHOCOLATE SMOOTHIE

October 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.

This one is a very serious chocolate affair for cacao lovers. Not your regular breakfast smoothie, more for before going out for a whole day of vintage shopping as you need something super sustaining to keep you going while you look for berries.

 

 

For 1 hungry person :

1/4 cup hazelnuts (you can use almonds or even cashews)

1 cup pure water

2 ripe bananas

2 tbsp rolled oats

1 tbsp raw cacao powder

1 tsp vanilla powder or 1 vanilla bean

1/2 tsp maca

pinch of crystal salt or sea salt

Start by making your hazelnut milk : blend the hazelnuts with the water, strain with a nutmilk bag or a very fine sieve. Rinse the blender.

Return the strained milk to the blender. Add the banana, oats, cacao powder, vanilla, maca and salt. Blend until perfectly smooth.

If you are the happy owner of a Vitamix or similar high speed blender, blend further, until the smoothies gets warm.

If you are the happy owner (:-) of a regular blender, pour the smoothie into a glass jar and gently warm it by putting the jar in a pan of boiling water.

Or you can just have it at room temperature too, it is just as good.

Note 1 : The smoothie might seem too liquid for you, but after warming it up the fibre in the oats does make the smoothie set. If you are having it at room temperature, you might want to add in an extra tablespoon of oats.

Note 2 : I personally find the 2 bananas do make the smoothie sweet enough, but you can sweeten it more with small amounts of your favourite sweetener. I would add tiny amounts at a time, taste and only add f necessary.

Enjoy and be rewarded with long lasting energy.

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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PEACH POPPY CREAM SMOOTHIE, NO SUGAR

October 16, 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.

Most mornings, I will have green juice, and then a smoothie when I get hungry again, which is usually after an hour or two. Smoothies are perfect breakfast foods, as they are easy to digest yet filling, and they are a great vessel for your daily dose of healthy fats and superfoods. This one has an intense peachy – citrusy – nutty flavour delivered in an incredibly smooth cream.

I like to change the nut / seed milk I use, this way I make sure I get the goodness from all the different nuts and seeds. My latest favourite is poppy seed milk. Opium is made from the sap of the seed pod (the big poppy head), not the seeds. And it has to be opium poppy seeds, not just any old poppy seeds. The poppy seeds that are sold in health food shops to sprinkle on breads are perfectly safe and not mind altering at all !

So do give this wonder a try for breakfast or as a mid-day snack (:-)

Serves 2 to 4 (You will need a blender, a nut milk bag or a fine sieve and 15 minutes)

1/2 cup poppy seeds, soaked for about 4 hours

2 cups pure water

peaches, fresh or frozen

1 tbsp maca

1 tbsp baobab fuit powder

1 tsp cinnamon powder

Start by making the poppy seed milk : blend the drained seeds with the water. Strain using a nut milk bag, a very fine sieve or cheesecloth. Put the left-over pulp on the soil of your plants. Rinse your blender.

Return the poppy milk to the blender, along with the peaches, the maca, the baobab  and the cinnamon and blend until smooth. If you prefer a less creamy smoothie, just add more pure water until you reach your desired consistency. I usually don’t add any sugar or sweetener of any sort to my smoothies, but if you do have a sweet tooth, please feel free to add a small amount of your favourite low glycemic sweetener.

Lick your glass clean.

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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SUPERFOOD BERRY SMOOTHIE

October 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 absolute wonder is a superfood packed smoothie to match those action action packed mornings.

For about 1 and 1/4 litre (5 cups) of superfood berry smoothie :

1/4 cup raw whole almonds, soaked overnight or at least hours (discard soak water)

2 cups pure water

300g (about 2 cups) fresh or frozen blueberries

1 ripe banana (with brown spots)

1 tbsp hemp protein powder

1 tbsp golden flax seeds

1 tbsp soy lecithin* (not raw)

1 tsp acaï berry powder

1 tsp schizandra berry powder

1 tbsp maca

1 tsp suma aka brazilian ginseng (I used 2 5:1 suma extract capsules, that is the equivalent of 5g of whole suma root)

Prepare the almond milk by blending the soaked almonds with 2 cups of pure fresh water. Strain. Rinse out the blender jar. Preserve the almond pulp to make sweets or breads.

Return the almond milk to the blender, with the blueberries, the banana, the hemp protein, the flax seeds, the lecithin, the acaï and the schizandra. Blend until perfectly smooth.

Now add in the maca and the suma and blend again shortly.

Serve in to pretty glasses, topped with whatever takes your fancy : goji berries and fennel herb perhaps ?

Lick your glass clean.

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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