Posts Tagged ‘pasta’

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RAW GLUTEN FREE WAKAME ‘PASTA’ IN TOMATO SAUCE

November 23, 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 was a totally random creation, but one that worked so well that it is sure to become a favourite. It was born from the desire to have something more substantial than a shoots and sprouts salad to go with portobello mushroom steaks.

It reminded me of Milanese breaded veal escalope with spaghetti and tomato sauce, which I used to adoooooore !

Wakame is rich in calcium, iodine, proteins and fibre, and it is one of the most suitable sea vegetables for eating raw in salads or for people starting to eat algae, as it has a very gentle flavour.

It’s nutritional values are as follows :

Proteins: 22,7%, Fats: 1,5%, Carbohydrates: 46,8%, Fibre: 35,3%, Potassium: 6810 mg, Calcium: 1380 mg, Magnesium: 680 mg, Phosphorous: 235 mg, Iron: 20 mg, Iodine: 22,6 mg, Vitamin A.: 0,04 mg, Vitamin B12: 0,36 mg, Vitamin C: 5,29 m

Serves 2 as a side dish :

20g dry wakame

1 tomato

about 10 halves sun-dried tomatoes

1 tbsp olive oil

1 small clove garlic

1 tsp tamari or 1/2 tsp dark miso (I used mugi – barley miso)

1 tsp brown rice vinegar

1 tsp umeboshi plum seasoning

1/2 tsp rice mirin or mikawa mirin

Rehydrate your wakame by soaking it in cold water for 15 minutes or as per your manufacturer’s instructions. Drain.

 

Make the tomato sauce by simply blending all the other ingredients together.

Mix the sauce with your drained makame ‘pasta’ (you may want to cut it in striped to make it more pasta like). It’s ready !

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 SEA SPAGHETTI AND CARROT PASTA

November 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 am a huge fan of sea vegetables. They are alkalising and so rich in minerals. Sea spaghetti is certainly one of the easiest one if you are starting with sea vegetables, as it has a mild pleasant taste. I also love that it looks like tagliatelle (:-)

Sea spaghetti is a fantastic grain pasta alternative. It is great with a simple dressing, raw vegan mayonnaise or tomato sauce and very nutritious too !

Average nutritional values per 100 g: 

Proteins: 8,4%, Carbohydrates: 44,1%, Fats: 1,1%, Fibre: 32,7%, Potassium: 8250 mg, Calcium: 720 mg, Magnesium: 435 mg, Phosphorous: 240 mg, Iron: 59 mg, Iodine: 14,7 mg, Vitamin A: 0,07 mg,  Vitamin C: 28,5 mg

Sea spaghetti needs to be soaked for at least a couple of hours, preferably overnight to get it ice and soft. In this fulfulling and satisfying dinner, I couple it with white carrot pasta, a tahini sauce, avocado cubes, goji berries and alfalfa sprouts. They flavours and the textures complement each other really well.

Serves 2 :

20g sea spaghetti, soaked overnight

2 large white carrots

2 tbsp tahini

3 cloves garlic

a small piece (1 inch / 2.5 cm) of fresh ginger root

1 lemon, freshly squeezed

1 tbsp tamari

2 tbsp olive oil

1 tbsp pure fresh water or as needed to blend

1 avocado, diced

2 tbsp goji berries

2 small handfuls alfalfa sprouts

Prepare the white carrot pasta using a mandolin or a vegetable peeler. Set aside. If pressed for time, massage about 1/4 tsp crystal salt into the carrots to make the carrots soften faster. The rinse, drain and pat dry the carrots.

Prepare the tahini sauce by blending the tahini with the garlic, ginger, lemon juice, olive oil, tamari and water until smooth.

Drain your soaked sea spaghetti. In a large bowl, mix it with the carrot pasta, tahini sauce, avocado cubes and goji berries. Give it a good mix using 2 forks.

Served topped with alfalfa sprouts.

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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TOP 3 NUTRITION TIPS

September 25, 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.

The following top 3 nutrition tips are the first things to do and to keep doing to keep improving one’s nutrition. See, when it comes to nutrition, like in almost everything, it is all about relative improvement. Always strive to nourish yourself better than you did the day before.

Let’s say X drinks coffee with white sugar and sodas everyday. Then they decide to switch to decaffeinated coffee without sugar and fruit juice from a carton.

Y drinks 3 beers everyday. Then they decide to reduce that to only 1 a day.

Z only drinks natural freshly squeezed fruit and vegetable juices, herbal teas and pure water. Then they decide to drink more green vegetable juices.

X, Y and Z have all improved their nutrition. And that is the key.

The 3 nutrition tips below equally apply to X, Y and Z. To anybody, no matter whether one is vegetarian or not, whether one eats mostly raw foods or not.

1. Say NO to WHITE / PROCESSED FOODS

White rice, white pasta, white flour … are virtually EMPTY. They have been depleted of all their nutrition, leaving only carbohydrates behind. At best, they are empty calories (no fibre, no essential fats, no proteins) ; but over-processed foods like trans fats are so chemically different from what our bodies recognise as FOOD that our bodies just don’t know what to do with them. The best our bodies can then do is store them in a ‘safe’ place, like CELLULITE …

‘I only eat brown rice and wholemeal flour, so what else can I improve ?’ Colourful foods are usually richer in phytonutrients than their white varieties. Try black rice, red rice.

‘I am a raw foodist, I don’t eat rice or wheat or potatoes’ You can still improve your nutrition by eating your nuts with the skin (after soaking), colourful food varieties, your fruits and vegetables with the skins and seeds when possible.

2. EMBRACE VARIETY

When offered the option, always choose to eat the foods you have eaten the least of recently. Ideally, you want to aim at eating a RAINBOW diet.

3. ADD

If you think a particular food is healthy, ADD it to your diet. You just don’t need to focus on stopping eating anything. Over time (and how much time depends on the individual and the physiological and emotional context attached to different foods), you will find that as you eat more ‘healthy’ foods, you just eat less of the ‘less healthy’ ones.

For example, if you were to add raw food into your diet by just drinking a vegetable juice before breakfast, or eating a small salad before your lunch. Because you will not be as hungry as if you started off with your usual breakfast / lunch, you will find that you will eat less of whatever foods that compose your breakfast and lunch. And ultimately, because you will be getting your nutrition mostly from the ‘healthy’ foods, you will actually want to eat less of the other foods, and have less cravings for them.

Simple, right ? These 3 tips are the first ones I give to anyone who asks me about nutrition advice.

What do you think ? What are your top 3 nutrition tips ?

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 GLUTEN FREE RAINBOW CARROT PASTA RECIPE

September 19, 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.

When I am out and about, I like to visit other health food stores than my local one, to see what they have. It is like a treasure hunt. The other day I found organic, locally grown rainbow carrots : white, yellow and purple !

I just learned the most fascinating facts on carrots from Wikipedia (:-)

Do you know that the orange carrot as we know it only appeared in the Netherlands in the 17th century as a symbol of the struggle for Dutch independence ? Do you know there is a carrot museum ?

For 2 :

about 300g carrots (white, yellow, purple, orange, …), peeled

1/2 tsp crystal salt or sea salt

1 handful cashew nuts

2 tbsp nutritional yeast*

1 tbsp soy lecithin* 

2 tbsp freshly squeezed lemon juice (about 1/2 a lemon)

1 tsp white miso

* Nutritional yeast and soy lecithin are not raw

Prepare the carrot pasta using a spiralizer, a vegetable peeler or a mandolin. I used a mandolin to produce super thin pasta strands. Depending on the tool you are using and on how skilled you are, you will obtain more or less pasta. For this recipe, you want around 200g to 250g of carrot pasta to feed 2. So please feel free to adjust. You can just munch on the carrot scraps as you go, or keep them to make vegetable juice or raw dehydrated crackers. Once you have your carrot pasta, transfer to a bowl, add the salt and massage with your hands. Set aside while you prepare the sauce.

Blend the cashews, nutritional yeast, lecithin, lemon juice and miso with just enough water until perfectly smooth.

The carrots will now have softened. Rinse them and dry them using a salad spinner. Add enough sauce to coat the pasta, mix thoroughly. Ta Da.

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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