Posts Tagged ‘superfood’

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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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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 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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RAW DEHYDRATED SALT VINEGAR AND BAOBAB KALE CHIPS RECIPE

November 10, 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.

Baobab fruit powder is an exceptionally nutritious superfood from Africa.

The baobab is a truly remarkable tree. Said to live for a thousand years or more, baobabs dominate parts of the African landscape with their root-like branches and massive trunks that can reach 25 metres or more in circumference. One baobab tree in South Africa, known as ‘Big Baobab’, has a circumference of 47 metres and even a bar for 60 people inside the trunk !

The baobab is often called ‘the healing tree’ because sap, pulp, leaves and bark are used for medicine to treat as various conditions as toothache, asthma, colic, inflammations, insect bites and fatigue. The bark is widely used as a substitute for quinine to treat malarial fevers. Moreover, there is a strong belief that baobab trees house spirits which, if called upon, will help heal sickness, suffering and particularly infertility. For this reason, many stands of baobab trees have become sacred sites and places of worship.

The powder from the baobab fruit is an excellent source of the minerals potassium, calcium, iron, and magnesium, an outstanding source of vitamin C, and a great source of B vitamins. It’s a fantastic antioxidant, has anti-inflammatory properties, and is an effective prebiotic. It has a high pectin content, so you can use it as a thickener in recipes.

Baobab is also very rich in dietary fibre, which are beneficial for gut health, weight management and heart health. It contains 50% dietary fibre – 77% of which is soluble, and 23% insoluble. It is the dietary fibre that gives it the prebiotic effects.

And finally, it has a wonderful lemon sherbet flavour and is a natural flavour enhancer, so adds depth to any dish, sweet or savoury. I just had to put them in Kale chips, and I am pretty happy I did 🙂

Serves 4 or 2 or 1 …

400g Kale (I like to use green kale, but will perfectly work with any variety)

2  tbsp Olive oil

2 tbsp apple cider vinegar

2 tbsp baobab fruit powder

1/2 tsp crystal salt or sea salt

Wash and spin dry the kale. Tear it into not too small pieces. First add the baobab and mix with your hands to distribute. Then add the oil, vinegar and salt, and mix again.

Evenly spread your seasoned kale onto 2 dehydrator trays lined with nonstick 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 until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy

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 :

© 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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PEACH POPPY CREAM SMOOTHIE, NO SUGAR

October 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.

Most mornings, I will have green juice, and then a smoothie when I get hungry again, which is usually after an hour or two. Smoothies are perfect breakfast foods, as they are easy to digest yet filling, and they are a great vessel for your daily dose of healthy fats and superfoods. This one has an intense peachy – citrusy – nutty flavour delivered in an incredibly smooth cream.

I like to change the nut / seed milk I use, this way I make sure I get the goodness from all the different nuts and seeds. My latest favourite is poppy seed milk. Opium is made from the sap of the seed pod (the big poppy head), not the seeds. And it has to be opium poppy seeds, not just any old poppy seeds. The poppy seeds that are sold in health food shops to sprinkle on breads are perfectly safe and not mind altering at all !

So do give this wonder a try for breakfast or as a mid-day snack (:-)

Serves 2 to 4 (You will need a blender, a nut milk bag or a fine sieve and 15 minutes)

1/2 cup poppy seeds, soaked for about 4 hours

2 cups pure water

peaches, fresh or frozen

1 tbsp maca

1 tbsp baobab fuit powder

1 tsp cinnamon powder

Start by making the poppy seed milk : blend the drained seeds with the water. Strain using a nut milk bag, a very fine sieve or cheesecloth. Put the left-over pulp on the soil of your plants. Rinse your blender.

Return the poppy milk to the blender, along with the peaches, the maca, the baobab  and the cinnamon and blend until smooth. If you prefer a less creamy smoothie, just add more pure water until you reach your desired consistency. I usually don’t add any sugar or sweetener of any sort to my smoothies, but if you do have a sweet tooth, please feel free to add a small amount of your favourite low glycemic sweetener.

Lick your glass clean.

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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SPICY BAOBAB GUACAMOLE

October 14, 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.

Guacamole really is a classic, with endless variations. This one is spicy, and the baobab fruit powder gives it a quick and a nutrition boost. Baobab is an exceptionally nutritious African superfood, with high levels of antioxidants, essential minerals including calcium, potassium, iron and magnesium, and vitamin C. The Seagreens is the secret ingredient that rounds off all the flavours beautifully and will have you licking your plate clean.

Serves 1 as lunch or 2 as a snack. You will need a knife, a blender, and 5 minutes.

1 avocado

1 tomato

1 tbsp olive oil

1/2 lemon, juiced

1 clove garlic

1 tsp baobab powder

1/4 tsp Seagreens (or other seaweed flakes)

1/2 tsp mexican chilli spice mix

pinch of crystal salt or sea salt

Blend all ingredients shortly to keep some chunks, or until smooth. Eat right away. Works a wonder with raw corn chips. Will keep in the fridge for a couple of days.

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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SUPERFOOD BERRY SMOOTHIE

October 3, 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 absolute wonder is a superfood packed smoothie to match those action action packed mornings.

For about 1 and 1/4 litre (5 cups) of superfood berry smoothie :

1/4 cup raw whole almonds, soaked overnight or at least hours (discard soak water)

2 cups pure water

300g (about 2 cups) fresh or frozen blueberries

1 ripe banana (with brown spots)

1 tbsp hemp protein powder

1 tbsp golden flax seeds

1 tbsp soy lecithin* (not raw)

1 tsp acaï berry powder

1 tsp schizandra berry powder

1 tbsp maca

1 tsp suma aka brazilian ginseng (I used 2 5:1 suma extract capsules, that is the equivalent of 5g of whole suma root)

Prepare the almond milk by blending the soaked almonds with 2 cups of pure fresh water. Strain. Rinse out the blender jar. Preserve the almond pulp to make sweets or breads.

Return the almond milk to the blender, with the blueberries, the banana, the hemp protein, the flax seeds, the lecithin, the acaï and the schizandra. Blend until perfectly smooth.

Now add in the maca and the suma and blend again shortly.

Serve in to pretty glasses, topped with whatever takes your fancy : goji berries and fennel herb perhaps ?

Lick your glass clean.

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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