Posts Tagged ‘rainbow’

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PURPLE KALE CHIPS

October 28, 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.

It is well known that we should eat at least 5 fruits and vegetables. Switching to a raw food diet makes this really easy : raw food basically comprises of raw fruits and vegetables, nuts and seeds and sea vegetables. By eating a high raw diet, one will be eating way over the 5 servings, without even trying to.

An edible rainbow of nummy fruits and vegetables

What might be a bit less widely known is that ideally we should eat a raInbow diet.

This is a very simple way of looking at it and why it makes perfect sense : it is phytonutrients that give fruits and vegetables their colours. Each phytonutrient will give a certain colour, and will have specific beneficial effects on health. So eating a wide variety of colours (phytonutrients) ensures a wide spectrum of nutrients is covered.

Blue, indigo and violet seem to be the most difficult to cover. They are as important as the other colours, though, as they contain precious Resveratrol and Anthocyanin, which support heart and brain health and provide excellent antioxidant protection. Think blackcurrants, blackberries, blueberries, black grapes, plums, beetroots and eggplants.

PhytonutrientsPurple

And purple kale chips.

Purple Kale Chips

Serves 4 :

400g red or purple kale

1 cup or 150g cashew nuts or brazil nuts, soaked 4 to 8 hours

red bell peppers

1 small red onion

2 tbsp olive oil

lemon, freshly squeezed

1 tsp sweet white miso

2 tbsp nutritional yeast flakes *(not raw)

2 tbsp purple corn extract

Prepare your kale by discarding the hard stems and tearing it into not too small pieces and put it in your largest mixing bowl.

Chop the onions and bell peppers roughly. Blend the nuts. bell peppers, onion, olive oil, lemon juice, sweet miso, nutritional yeast and purple corn together until smooth. Pour the dressing over the kale and mix thoroughly using your 2 hands, to ensure the kale is evenly coated.

Spread your seasoned kale onto 2 dehydrator trays lined with non stick sheets and dehydrate at 42°C for about 12 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the kale chips until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy.

Are you the happy owner of a dehydrator ? If not, check out Excalibur, a big favourite amongst raw foodies everywhere : http://amzn.to/Tmc2VQ

Have you tried my other kale chips recipes ? Balsamic vinegar and paprika kale chipstamari kale chipsLebanese Zaatar kale chips, or salt and vinegar kale chipshemp sauce kale chips, just to name a few …

What is your favourite kale chips recipe ?

Do you have any tips to make sure you eat a rainbow diet ?

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 :

© 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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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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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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RAINBOW SALAD WITH SUPERFOOD DRESSING RECIPE

September 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.

It is amazing how tasty, filling and satisfying this salad is. It is inspired by a salad I had while on holiday in Thaïland earlier this year. It was served at the restaurant of the place we stayed at, which meant we could always have a delicious raw meal. My partner and I had it everyday, some times twice a day for 2 weeks, and never got fed up with it ! Now, that’s an achievement !!!

Take a simple raw vegetable salad. Take it to the next level by using enough different vegetables to cover the rainbow as much as possible and upgrade the basic oil – apple cider vinegar to a superfood packed baobab dressing. Baobab fruit powder is exceptionally nutritious, naturally containing high levels of antioxidants, essential minerals including calcium, potassium, iron and magnesium, and vitamin C.

For 2 :

1/2 small purple cabbage 

(tricky to get blue …)

1 small salad (I used Romaine lettuce today)

1 cucumber

1 small green chilli (optional)

1 handful fresh basil leaves

1 yellow bell pepper

4 carrots

2 ripe tomatoes

2 tbsp olive oil

2 tbsp apple cider vinegar

1 tbsp baobab powder

1 tbsp soy lecithin* (not raw)

1/2 cup pure water

1 pinch salt

freshly crushed black pepper to taste

Using a mandolin, make super thin slices with the cabbage. Add a pinch of salt and massage into the cabbage. Set aside.

Prepare all the other vegetables : shred the salad and the basil, turn the carrots into a fine julienne, slice the tomatoes and the cucumber, chop the green chilli, dice the bell pepper. Assemble all the vegetables with the cabbage that will have softened by now.

To make the dressing, simply blend all ingredients together.

To make a change, you can top the salad with nuts or seeds, diced apple or avocado, …

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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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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