Posts Tagged ‘soy lecithin’

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HEMP CRANBERRY SUPERFOOD MILK

November 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.

Liquid nutrition is the next revolution …

Thin nut or seed milk up your intake of liquids and area great vessel for your daily dose of superfoods / supplements. Because the milk is thin, it is very light on the digestion and the nutrients are easily absorbed. I usually make a whole litre and drink throughout the morning.

To make 1 litre (for 1 to 2 people) :

2 tbsp whole hemp seeds

1 + 3 cups fresh pure water (always use the best water you have access to. Spring water is great)

1 tsp freeze-dried cranberry powder

1 tbsp soy lecithin *(not raw)

1 tbsp camu camu powder

1/2 tsp mucuna

1/4 tsp purple corn extract

Start by preparing a concentrated hemp milk by blending the hemp seeds with 1 cup water. Strain using a nutmilk bag, a cheesecloth or a very fine sieve. Rinse out the blender and return the strained milk to the blender along with the remaining 3 cups of water and all other ingredients. Blend again 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 GREEN MAYONNAISE AND AVOCADO WRAPS RECIPE

September 20, 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.

Wraps are so fast and easy to throw together for a satisfying lunch. This one simply uses salad leaves to wrap deliciously creamy avocado and raw marinated and dehydrated vegetables and is served with a spirulina sun flower seeds mayonnaise.

For the green mayonnaise :

4 tbsp sunflower seeds, soaked for at least 4 hours

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

1 tbsp apple cider vinegar

1 tbsp soy lecithin* (not raw)

1 tsp sweet white miso

1 tsp spirulina

Blend all ingredients with just enough water until perfectly smooth. This can take a few minutes, and you will need to scrape the sides of your blender.

To assemble the wraps, lay some salad leaves flat, add some avocado cubes, your choice of vegetables (I used red onions, cherry tomatoes and red and yellow bell peppers), and some mayonnaise. Serve with extra green mayonnaise.

Note: You may use your chopped or julienned vegetables as such, or if you have some time, marinate them in some olive oil and tamari. If you have even more time, dehydrate the marinated vegetables for a few hours. I usually prepare dehydrated vegetables ahead ; this way I have them handy to add to wraps or other meals over the week.

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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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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RAW VEGAN STRAWBERRY SMOOTHIE, NO BANANA (LOW SUGAR)

September 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.

Question : Can I make smoothies without bananas ?

Answer : Yes.

Whether you are diabetic or looking at reducing your sugar intake for other reasons and have deciced to consume bananas in moderation, or whether you just don’t like the taste of bananas, you can still make delicious vegan creamy smooth smoothies without causing havoc to your blood sugar levels !

I posted a first low sugar smoothie without bananas here : RAW VEGAN BLUEBERRY CHIA HEMP SMOOTHIE, NO BANANA (LOW SUGAR)

This smoothie has strawberries, which are sweeter than blueberries, but still way less sweet than bananas or other fruits. I also used hemp and lecithin in this one, for all those healthy fatty acids. And the irish moss not only gives the smoothie it’s super creaminess, but it also high in minerals, like all sea vegetables.

  

For 2 large smoothies :

10 g irish moss (carrageenan), thoroughly rinsed then soaked for at least 24h (or follow you manufacturer’s instructions)

2 tbsp whole hemp seeds

1 cup water

2 cups strawberries, fresh or frozen

1 tbsp soy lecithin* (not raw)

1. Thoroughy clean the irish moss by rinsing it ; there will also likely be tiny shells trapped in it. This will ensure that there is no ‘sea smell’ left at the end. Drain.

2. Prepare hemp milk : blend hemp seeds with 1 cup water. Strain milk. Rinse blender.

3. Prepare the irish moss gel by blending the drained irish moss with 1/2 cup hemp milk, preserving the other half of hemp milk. Blend until the irish moss is completely broken down and you can not see any chunks of irish moss. This takes some time, and the irish moss gel will get heated a little. It is ready when it is perfectly smooth and has a beautiful purplr colour (I use red carrageenan).

4. Add the remaining hemp milk, lecithin and strawberries to the blender and blend again until perfectly smooth. Serve into beautiful glasses, with any toppings that take your fancy (hemp seeds and cacao nibs would be great no sugar options).

Enjoy this smoothie for breakfast, snack, lunch, brunch, dinner, midnight snack …

* Soy lecithin is not raw (sunflower lecithin is, though), but I aim to always add it to my fats, to make sure the fats are properly broken down to assimilate the essential fatty acids.

** Strawberries can of course be substituted with other berries, or a mix.

*** If you have a sweet tooth and you find the smoothie not sweet enough for your liking, add a tiny bit of stevia or your favourite low glycemic index sweetener.

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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RAW VEGAN WALDORF SALAD

September 5, 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 is another simple salad for a super quick and easy lunch. Add celery to make it even more authentic.

1 large head of your favourite lettuce (I used 2 baby gems)

1 apple (I used Granny Smith), cubed

1 cup grapes, sliced in half

1 handful walnuts

1 small bunch fresh parsley, chopped

1/4 cup cashew nuts, ideally soaked beforehand

2 tbsp apple cider vinegar

1 tbsp soy lecithin granules*

1/4 tsp crystal salt or sea salt

2 cloves garlic, crushed

freshly ground black pepper to taste

*Soy lecithin is not raw. But after egg yolk, it is the second richest source of choline, which is great food for the brain. It also helps break down and assimilate fats.

Prepare the raw vegan mayonnaise-like dressing by blending the cashew nuts, apple cider vinegar and soy lecithin with just enough water to get a runny mayonnaise.

Tear the lettuce into bite sized pieces using your hands. Add the apple, grapes, walnuts, parsley, garlic and salt. Toss with the dressing. Add black pepper to taste.

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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