Posts Tagged ‘protein’

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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/

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RAW VEGAN HEMP BAOBAB CHIA PUDDING

November 11, 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.

Chia seeds are one of the most powerful nutritious superfoods on the planet : they are an excellent source of fibre (more than bran flakes), packed with antioxidants (more than fresh blueberries), full of protein, loaded with vitamins and minerals (more Calcium than 2% fat milk), and the richest known plant source of omega-3 fatty acids (more than Atlantic salmon and flaxseed)  !

Adding just 2 tablespoons of chia seeds to your daily diet will give you approximately 7 grams of fibre, 4 grams of protein, 205 milligrams of calcium, and a whopping 5 grams of omega-3 !

Chia seeds are really a great food to make into a breakfast pudding.

In this recipe, I sweeten the pudding with raisins and add baobab powder for a delightful lemon sherbet flavour. I also added camu camu because it is loaded with immune system boosting Vitamin C.

For 2 to 4 servings :

1/4 cup chia seeds

1/4 cup raisins

1/4 cup whole hemp seeds

2 cups fresh pure water

1 tbsp soy lecithin *(not raw)

1 tbsp baobab powder

1 tbsp camu camu (optional)

Put the chia seeds and the raisins in a mixing bowl with half the water (1 cup).

Prepare the hemp milk by blending the hemp seeds with the other cup of water. Strain. Rinse blender. Return strained milk to the blender, add the lecithin, baobab powder and camu camu (if using) and blend again. Pour on the chia mixture and give it a good mix using a fork.

Allow to stand for at least a couple of hours or ideally overnight. Will keep in the fridge for a few days – actually the flavours improve with time.

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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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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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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