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Tag Archives: Vegan
I wasn’t too familiar with Chia Seeds until my nutritionist introduced me to them and their amazing health benefits. Did you know they’re:
Nutritious. Chia seed provides ample calcium and protein to your tissues. The seeds are also rich in boron, which helps the body assimilate and use calcium. The nutrients also support proper brain functioning.
Water loving. The seed can soak up ten times its weight in water. When inside your body, the seeds help you stay hydrated longer, and retain electrolytes in your bodily fluids.
Energy enhancing. The health pioneer Paul Bragg did an experiment an endurance hike with friends. They divided up into a chia-eating group and another group, who ate whatever they wanted. The group eating only chia seeds finished the hike four hours, twenty seven minutes before the others, most of whom didn’t even finish at all.
Slimming and trimming. Yes, the seeds will help you lose weight, for two reasons. The first reason is that they are so filling, you’ll eat less of other foods. The second reason is that they actually bulk up and cleanse your body of old “junk” in your intestines.
Endurance enhancing. Chia seeds are known as the “Indian Running Food”. Also, the ancient Aztec warriors used chia seed during their conquests.
Regenerating. After eating, the nutrients travel to the cells very quickly due to the ease in digestion and assimilation. Use them when you want to build or regenerate healthy body tissue.
Here is my Amazing Chia Seed Breakfast. It’s so easy!
Boil 1 cup of water and add 2 tbsp of Chia Seeds. Mix well until the consistency resembles a jelly. Pour into a serving bowl and add 1 tbsp of coconut flakes and half a cup of blueberries (and any other berries you like). Enjoy!
There is so much to love about sweet potatoes. Not only do they taste delicious, but they are extremely good for you. They are high in vitamin B6, a good source of vitamin C, D, iron, magnesium and potassium. They are high in beta carotene, which is the precursor to vitamin A in your body. If that isn’t enough, they are easy to cook and there are so many great recipes out there. Here is one of my favorites. I made it for friends this weekend as a side dish and grilled the leftovers on the BBQ the next day!
3 large sweet potatoes, peeled and quartered (about 3 pounds)
4 tablespoons extra-virgin olive oil
Fine sea salt to taste
Freshly ground black pepper to taste
1 large garlic clove, minced
1.5 tablespoons chopped fresh parsley
Heat the oven to 400 degrees F. Line a baking sheet with parchment paper, and set aside.
Place the sweet potatoes in a medium bowl, toss with 2 tablespoons of the oil, and season to taste with salt and pepper. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, about 30 minutes. Let cool for 15 minutes or so.
Transfer the potatoes to a large bowl, and toss with garlic, lime juice, parsley, and remaining 2 tablespoons of oil. Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.
A little added bonus: It’s important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include, so don’t skimp on the extra virgin olive oil!
I’m almost (if it wasn’t for my love affair with fish) vegan now and sometimes get stumped on some hearty, protein filled summer salads. However, I recently found this recipe with lima beans, and now I’m hooked!
INGREDIENTS Serves 6
1 tbsp Earth Balance butter
1 tsp olive oil
1 cup diced red onion
1 garlic clove, minced
1 (10 oz) package frozen baby lima beans, thawed (or 2 cups fresh shelled, if you dare!)
1 cup fresh or frozen corn
1 cup cherry tomatoes, halved
2 tbsp chopped fresh parsley
2 tbsp chopped fresh basil
1 tbsp white or red balsamic vinegar
Heat the butter and oil together in a large skillet over medium-high heat. Add the onion, and sauté for 5 to 7 minutes or until the onion begins to brown. Add the garlic, and cook 1 minute longer.
Stir in the lima beans, and sauté for 5 minutes. Add the corn and tomatoes, and sauté 1 minute longer or until just heated through. You don’t want the tomatoes to collapse and release their juices. Remove from the heat, and stir in the parsley, basil, and vinegar.
Serve warm or chilled. Good all on it’s own, or with white jasmine rice topped with toasted sunflower seeds. For a complete meal, serve with some steamed bok choy or watercress.
PEACH CRUMBLE – Vegan and delicious!
I’m loving this recipe for summer as it’s so light and so easy to make. I just made it this weekend for my assistant’s baby shower.
INGREDIENTS Serves 4-6
2.5 – 3 cups sliced fresh peaches
1 cup organic blueberries
1.75 cups apple juice
2 tablespoons kuzu
1 teaspoon fresh lemon juice
2 teaspoons vanilla extract
Pinch of fine sea salt
3 cups rolled oats
2 cups brown rice flour
.25 teaspoon fine sea salt
.25 teaspoon ground cinnamon
.75 cup safflower oil
.75 cup brown rice syrup
.25 cup maple syrup
1 cup chopped pecans or walnuts
Preheat oven to 350 degrees F.
Combine the peaches and blueberries in a 9″ square baking pan.
Reserve .25 cup of the apple juice in a small bowl, and heat the remaining 1.5 cups in a small saucepan. Place the kuzu in a small bowl, and add in the reserved apple juice. Let the kuzu mixture sit for about 10 seconds so that the kuzu can dissolve into the liquid. Stir with a fork, and immediately whisk the kuzu mixture and the lemon juice into the hot apple juice, stirring continually to prevent any lumps from forming. Bring to the boil, then reduce the heat and simmer for 2 minutes. Turn off the heat, and add the vanilla extract and the salt. Pour over the peaches and blueberries in the pan.
To make the topping, dry roast the oats, flour, salt and cinnamon in a skillet over medium-low heat for about 5 minutes. Heat the oil and syrups together in a separate pan, then pour over the flour mixture and mix well. Stir in the nuts.
Crumble the topping over the fruit, then cover the pan with foil and bake for 30 minutes. Remove the foil, and bake for 15 – 25 minutes longer or until the topping is golden and the fruit filling bubbles a little. Cool crumble for about 30 minutes before serving.
PEACH AND MINT ICED TEA
This is such a refreshing drink and so perfect for a garden gathering like the baby shower I just hosted.
4-6 green tea bags
4 ripe peaches, pitted and cut in quarter inch pieces
1 small bunch fresh mint
Maple syrup to taste (I actually didn’t end up using any, it was sweet enough)
Bring water to a boil in a kettle, and place the teabags in a heatproof pitcher. Add 8 cups of boiling water to the pitcher, and steep for 10 minutes. Remove and discard the teabags, and allow the tea to cool to room temperature.
When cooled, add the peaches and the mint to the tea. Sweeten with maple syrup to taste, if desired, and chill until ready to serve.
All recipes from The Kind Diet by Alicia Silverstone.