Posts Tagged ‘soluble fibre’

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RAW FLAX PORRIDGE

November 24, 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.

If you are already sold to the goodness of flax seeds, you will be thrilled to find yet another way to eat these little wonders.

(drum rolls …)

Did you know you could make a porridge out of flax seeds ?

Start of with the same ideas as for making chia seed porridge, only that you need to blend your flax seeds in a coffee grinder or dry blender. Then add some dried fruits or cacao powder and sweetener. The soluble fibre in the flax seeds make a really surprisingly slippery porridge, but I find it is quite easy to get used to it. Think about all that fibre and all the good it is doing you …

Serves 2 :

1/2 cup golden flax seeds

2 tbsp bee pollen* (not vegan)

2 tbsp lucuma

2 tbsp goji berries

1 tbsp flax oil

1 tbsp agave or sweetener of your choice to taste (optional)

1 cup freshly boiled water

pinch crystal salt or sea salt

Grind your the flax seeds while the water is boiling.

In a bowl, mix the ground fax seeds with the pollen, lucuma, goji berries and salt. Gradually add the boiling water until you reach your desired consistency. Add the flax oil and agave, if using.

Eat right away while still warm.

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 OATS PORRIDGE

November 22, 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.

Raw or cooked oats porridge are a fantastic breakfast food, providing a steady source of energy. They are full of soluble fibre and keep your blood sugar levels stable so you can keep going until lunchtime without a mid-morning sugar crush.

Raw oats porridge actually taste similar (not identical, though) to cooked oats porridge with the major additional benefit of preserved enzymes, nutrients and life force. If you want to reap those benefits, you will ideally want to use raw oats. Rolled oats are usually steamed to stabilize them. Whole oat groat are more likely to be raw. To check whether your oat groats are raw, you can attempt to sprout them. Soak them overnight, drain them and leave them out in a well aerated place. If you do get little shoots the next day, your oat groats were raw.

Serves 2 to 4 :

1/2 cup oat groats (ideally raw and organic)

1 cup freshly boiled water

1 tbsp coconut butter

1 tsp cinnamon or mixed spice (pudding spice)

pinch crystal salt or sea salt

2 red apples, grated thick

agave or sweetener of your choice to taste (optional)

Soak your oat groats overnight. The next morning, drain the oats and blend them with all the other ingredients apart from the grated apple. Do not overblend, so that you get a chewier porridge.

Taste test and adjust sweetener, if using.

Serve topped with grated apple and an extra sprinkle of cinnamon or mixed spice.

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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GOJI CHIA FRESCA

November 21, 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 fresca is a very popular drink in Mexico and Central America (where chia seed originates from) : simply stir 2 teaspoons of chia seeds into 250ml of water (you’ll end up with a slightly gelatinous liquid). Add lime or lemon juice and sweeten to taste if you wish, and enjoy.

Chia fresca, as it’s name suggests, is very refreshing (serve it with ice cubes in the summer) and rehydrating.

It is by no means hot in Western Europe at the moment, but (room temperature) chia fresca will keep you well hydrated and satiated throughout the colder months as well, when you tend to drink less. It is actually a great drink for the autumn and winter months :

  • Chia seeds are a great source of complete proteins, so easy to digest that eating them leave you feeling light and nourished. Unlike flax seeds, they don’t need to be ground to access their goodness.
  • Due to their high soluble fibre content, chia seeds absorb liquid and slow down the loss of electrolytes, maintaining the body hydrated for longer. Hydration (not fancy cosmetics …) is the absolute first step for soft plump skin, so I am all in !
  • You will be happy to learn that the soluble fibre in chia seeds also help regulate blood sugar levels, ensuring stable energy levels and greater endurance, especially for all sporty babies out there.

Your basic recipe here is simply pure fresh water and chia seeds.

Adjust the quantity of chia seeds for your preferred consistency. Use white or black chia seeds for different colour effect. Add lemon or lime for a traditional lemonade chia fresca, superfood powders, fruit juice or crushed fruit, dried fruits of your choice for variety, add a dash of sweetener (stevia, xylitol, yacon, agave, coconut palm sugar, honey, maple syrup, …) if you wish …

Serves 1 – makes 1 litre (to be sipped throughout the day) :

1 tbsp white chia seeds

1 tbsp goji berries

1 litre pure fresh water

In a 1 litre mason jar, put the chia seeds and the goji berries. Cover with the water to fill the jar. Screw the lid back on and shake. Allow to stand for at least half an hour, shaking the jar a few times.

It’s ready. Easy peasy. Sip throughout the day for long lasting hydration and nourishment.

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 ICE CREAM AND PUDDING FOR BREAKFAST

September 4, 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 : Is eating ice cream and pudding for breakfast good for you ?

Answer : Yes, eating this breakfast of raw vegan banana ice cream with raw chia pudding is good for you. It has no added sugar, but it is pleasantly sweetened by the banana and the raspberries.

CHIA is a wonderful food. It is rich in Omega 3 and Omega 6 fatty acids. An even better source of Omega 3s than my other love, flax seeds. It is a complete source of protein, as it provides all essential amino acids. And due to its very high fibre content (mainly soluble fibre), it absorbs several times its volume in water, and is very filling. It is really, perfect breakfast food, especially for those active days, as it is easy to digest and gives enough energy to keep one going for a long time.

For 4 :

2 tbsp chia seeds

1 cup water

1 cup almond milk (or your favourite raw vegan milk)

2 bananas, frozen

1 cup raspberries (fresh or frozen)

1tbs bee pollen*

1tbsp raw cacao nibs

1 tbsp goji berries

*bee pollen is not vegan

The night before, soak the chia seeds in 1 cup water. You can use a jar with a lid to do this, as it is easier to shake the seeds around. Alternatively, you will have to use a fork to separate the seeds and prevent them from clumping together.

To make the almond milk, soak a handful of almonds (about 20) overnight. The next morning, blend the almonds with 1 cup water. Strain to retain the pulp, which can be saved for other recipes. This is a concentrated almond milk. Alternatively, you can blend the almonds with 2 cups of water and add the chia seeds.  The proportion to keep is 1 tablespoon chia seeds to 1 cup liquid.

To make the banana ice cream, simply blend the frozen bananas in a powerful blender until smooth. Or process the frozen bananas into a slow juicer (Champion or Green star like), using the blank screen.

Assemble by layering the banana ice cream, then the raspberries, and finally the chia pudding. Top with bee pollen, cacao nibs and goji berries.

Enjoy.

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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