Author: thejuicenut

Vegan, raw foodie, juice nut, writing somewhat wryly about health/nutrition/wellbeing with a little creativity on the side. pearsnotparsnips@mail.com

Cauliflower Oats (Don’t Laugh, It’s a Thing!)

imageNo really.

I know, you thought courgette (zucchini) oats and beetroot oats were pushing it, but Rachel at Healthy and Psyched raised the bar considerably: she challenged me to try cauliflower oats and I am pleased to say I not only rose to that challenge, I reached the bar and leapt over it!

I know it’s weird, but if you change your perspective a little and see oats in the same way as, say, rice which you have either savoury (risotto) or sweet (rice pudding), or even a mixture of both – we put raisins or dried apricots in some rice meals – then it’s not quite so odd.

Not convinced?

Look at the photo, it’s sweet and fruity and has peanut butter too – I love cauliflower with peanut butter (we put it in a casserole with cauliflower and cashews) – and peanut butter goes well with banana too.

You can use whatever berries you want, Rachel used blueberries, I thought raspberries would go well but there was half a pomegranate to use up, so in it went. You could add cacao, if liked.

Cauliflower is a good source of B Vitamins, Magnesium, Vitamin K, Vitamin C; peanut butter and oats also have B Vitamins and protein and more magnesium in the oats – necessary for healthy muscles, preventing cramps, keeping you calm – and the nut milks are equally nutritious as well as sweet and creamy. Pomegranate is a nutritional superfood, with plenty of phytochemicals that help reduce blood pressure. The whole bowl is filled with dietary fibre.

Here goes for the  first attempt: All ingredients are organic (except pomegranate), vegan and gluten-free.

Ingredients

1/2 Cup Oats

3/4 Cup Boiling Water

1/4 Small Cauliflower, grated

1/2 large Banana

1 Medjool Date, chopped

1/2 Cup Tiger Nut Milk or Almond Milk (click links to make your own)

1/4 Pomegranate or Berries

1 Tbsp Peanut Butter

A few Slices of Banana to Serve

Method

Soak the oats in the boiling water in a saucepan for a few minutes while you prepare the cauli and get everything else ready.

Add the grated cauli, the banana, the chopped date and the milk

This bit is important:

Cook for about 15 minutes, stirring frequently, to ensure the cauli is cooked.

image

(If you’d like it extra smooth, you could blend it with a stick blender)

Pour into a bowl either on top of frozen berries of your choice, or just add fresh berries, peanut butter and slices of banana for the topping in whatever fashion your creative juices dictate.

image

It really works! Go on, who’s going to be first to give it a go? If it makes it easier, adding the cauliflower gives you 1 of your 5 a day veg and it is soooo filling – this bowl filled me up until mid-afternoon. It’s far more than I would normally eat that early in the day.

I said to my husband that there was enough for two, but he didn’t take me up on it, he suddenly remembered he had a bike to fix!

Copyright: Chris McGowan

Leslie Kenton’s Sandstone Loaf

image

I first had this in the summer of 1986 when my friend and I discovered ‘Raw Energy’, the book and the philosophy. It was a beautifully sunny summer (remember them?) and we spent many days eating our raw creations in her garden – with the occasional glass of white! I think this may well have been the first thing I made with my faithful Braun Multipractic Food Processor, bought that summer and still going strong.

*

image

I altered the amounts and some of the ingredients each time I had it, but this one is relatively faithful to the recipe, although I prefer more seeds to give it a bit more of a bite and we used coriander instead of parsley. Leslie often used to use vegetable bouillon powder in her raw savoury recipes, we didn’t have any so we improvised and used some dried King Soba instant organic miso soup! You could also use nutritional yeast.

You can make it as smooth or as coarse as you like, depending whether you would prefer it as a pâté or spread, or more like nut roast to have with salad.

(You could use almond butter instead of tahini for a slightly different flavour, but it would need to be fairly runny).

As always, the measurements are very approximate, you can never stipulate the size of a carrot for instance! So, go with what looks right and taste as you go along.

All ingredients are organic.

The recipe is Raw, Vegan and Gluten-Free.

Makes enough for 4 or 5 for a light lunch. Will keep about 3 days in the fridge and can be kept in the freezer too.

Ingredients

2 Chunky Medium Carrots, roughly chopped

1 + a half Celery Stalks (with leaves if they have any), roughly chopped

1/4 Cup Almonds + a few extra for serving*

1/4 Cup Pumpkin Seeds*

1/4 Cup Sunflower seeds*

1/4 Cup Mixed Sunflower + Sesame seeds*

Large Tbsp Tahini

1 Small Onion, finely chopped or a few Spring Onions

Handful of fresh Parsley or Coriander or herb of your choice

1 level Tbsp Organic Miso Soup powder or Nutritional Yeast or 2 Tsp Vegetable Bouillon Powder or 1 Tsp Chilli Flakes

2 Tbsps Grated Beetroot

Method

Process the carrots and celery until well homogenised. Set aside in a mixing bowl.

Finely grind the almonds, pumpkin seeds and sunflower seeds. Add to carrot mixture.

Coarsely grind the mixed sesame and sunflower seeds and add to mix with tahini, onion, fresh herbs, powder and beetroot.

Stir well, add seasoning to taste.

Spread in a square dish, press and smooth it down if you want a pâté or loosely roughen the mix if you want some texture.

Garnish with fresh herbs and almonds or toasted seeds.

Refrigerate until you’re ready to use.

I had it on a bed of mixed rocket salad with thinly-sliced cucumber and tahini/lemon juice/water dressing.

image

*https://www.buywholefoodsonline.co.uk/

Copyright: Chris McGowan

vegan pancakes [2] — boingghealth™

Pancakes are big in our family – the teenagers and toddlers alike love them – and here’s a great recipe from BoinggHealth:

“A few weeks ago we posted a vegan pancake recipe. I’ve been playing around a bit and created this recipe below, which went down very well with the whole family: 1 cup flour (I use spelt or buckwheat) 1 tsp baking powder 1 tsp bicarbonate of soda 1 tbsp chia 3 tbsp water 1 cup […]

via vegan pancakes [2] — boingghealth™

Mum’s Birthday Trip Out – A Day Late

This isn’t a sad tale – it has a happy ending – but I need to set it in context, so please bear with me.

imageThe 16th July is a sad day in our family as it is the anniversary of the death of my brother, aged 22, in a terrible accident far away from home. It is also a day that is slap bang in the middle of several family birthdays, mine and my son’s included, which makes it difficult to celebrate them without an undercurrent of guilt and sadness.

It was my mum’s birthday last Friday, the 15th, she was 86. We usually try to bring her to ours to help keep it special and her distracted so she’s not home alone thinking about Dave. She rarely gets out, other than to the local corner shop and on the community bus to Asda, and misses her trips to the coast and to local markets.

We had planned lunch out, but the weather was awful, typical St Swithin’s Day weather (legend has it that the day he was buried, the heaven’s opened in floods of tears and that’s been the way ever since on this day). It was cold, windy, dark and rainy.

imageSo, Mum opened her cards and presents and was all set to sit at home, do her crosswords and watch the rain. However, my daughter had sent her a garden centre gift card and we had given her a new bird feeder, so we persuaded her to go to the local garden centre and buy some birdfeed and whatever else she needed. She took some persuading, resigned as she was to a quiet day doing nothing in particular, but she went.

image

  She has restricted mobility so getting her in and out of the car is quite a mean feat and walking is limited. But she came back pleased to have got her bird feed, a gorgeous purple African violet – the last thing my brother bought her (this one will no doubt go the way of all the others and be dead this time next year!) and some little gifts for her neighbours. My husband made a vegetarian curry for dinner and at her request, they had apple pie for dessert – she didn’t want cake and candles. We hoped for better weather next day.

Nope. The weather gods were busy elsewhere. Husband and I despaired. This was terrible. He had planned a trip to the local canal junction to see the boats, feed the ducks, have an ice-cream. Mum and Dad used to spend holidays on the Norfolk Broads, and despite being a non-swimmer, she loved being on a boat and we knew she would enjoy this.

However, after a couple of hours and with a break in the drizzle, I suggested we take a picnic – we could always eat it in the car if necessary – get in the car and see what happens, if it pours down we can turn around and come home, but at least she will have been out, seen some countryside and would have something to tell her neighbours.

I silently asked Dave if he could help with the weather and we set off in the direction of the canal junction.

Lo and behold, the rain stopped, the clouds cleared and the sun – yes, the sun! – came out. Whoopee! Here are some pics of Mum’s Birthday Trip out, which she said she enjoyed every minute of. She saw the boats, watched the ducklings and had her ice-cream. She was tired, but all smiles at the end of the day.

And I’m sure Dave had something to do with it. Thank you, we miss you.

This slideshow requires JavaScript.

 (If you’re viewing this via email, you’ll need to click onto the blog to see the slideshow)

Copyright: Chris McGowan

Blueberry & Walnut Protein Smoothie

 

image

This punily thin-looking smoothie is deceptively strong in terms of antioxidants, electrolytes, healthy fats, B vitamins, protein and fibre.

Walnuts contain a significant amount of the heart-healthy alpha-linolenic acid or Omega 3 fatty acid. They are rich in antioxidants and contain manganese, copper, vitamin E and the B vitamin, biotin.

Quinoa is a gluten-free alternative wholegrain packed with protein and fibre.

All ingredients are organic except the coconut water, which is unflavoured, unsweetened and contains no additives.

Ingredients

1 Small Ripe Banana

1 Handful of Blueberries

1 Handful of Walnut pieces (1)

1 Dsp Chia Seeds *

1 Tbsp Quinoa Flakes (1)

1 heaped Tbsp CoYo Plain Yogurt 

1 Small Glass Coconut Water

Blend, add ice if desired.

image

Today’s music believe it or not is the first time I have ever listened to One Direction! It was this or Cher on the theme of Strong (get it?), I went with the boys 😊

*The Raw Chocolate Company

1. Buy Wholefoods Online

Copyright: Chris McGowan

Warm Rice Salad with Ginger, Dulse & Sprouted Mung Beans

imageRice salad, whether warm or cold, has long been a favourite in our house. It is quick – essential here! – nutritious and versatile: you can vary the spices or herbs as well as the vegetables.  If you keep until next day, heat it through thoroughly.

We use organic basmati rice. Brown rice contains B vitamins, protein and fibre. We always soak it for an hour and then rinse, to remove any arsenic (yes, most rice, even organic, contains a small amount of arsenic from the groundwater it was grown in – more or less, depending on where it was grown). Cook it according to your usual method, but don’t overcook it. It wants to be whole and nutty, not splitting or wet and mushy. If you overcook rice, it acts like sugar in the body and you lose many of the benefits of using wholegrain rice.

Dulse is a sea vegetable. These contain all 56 minerals and trace elements required by the human body for optimal functioning, as well as B6, B12, Iron, Calcium and are an important source of Iodine for a healthy thyroid.

Sprouted Mung Beans add protein, fibre, B vitamins and several minerals, as well as Vitamins C and K.

Ginger is anti-inflammatory and spring onions are prebiotics – they provide the nourishment that probiotics feed on to maintain a healthy gut.

Ingredients

1 Cup Basmati Rice, soaked and rinsed, then cooked in 1 and 1/2 Cups Boiling Water, about 25 minutes. Have a hot dish ready to serve it in so that any moisture disappears and fluff it up lightly with a fork.

1 Tsp Coconut Organic, Raw Coconut Oil

A couple of thin slices of Ginger, finely chopped

A few Spring Onions, depending on their size

2 decent-sized Mushrooms, whatever type you favour, or a few if small, chopped

A few Sugar Snap Peas or Mangetout, trimmed and chopped

A stick of Celery, with leaves, chopped – reserve half for the green salad

About Half a Small Courgette (Zucchini), chopped

Ground Black Pepper

A few splashes of Tamari – not too much because the Dulce is salty

Some Dulse, snipped into small pieces and soaked for a couple of minutes

A couple of handfuls of Sprouted Mung Beans

Method

  Very lightly stirfry all the ingredients adding them in the order listed, only adding the Dulse and Mung Beans when the rice is cooked and you’re ready to serve.

It takes only 5 – 10 minutes. Try not to overcook, you want some bite to the vegetables and you want to retain as many nutrients as possible.

Mix together lightly with the rice in a hot dish with a fork.

image

Serve wth a green salad and a dressing of your choice, with humous, spicy cashew cheese or guacamole.

Copyright: Chris McGowan

Juicy Prize Giveaway Reminder – Final Day!

The Juicy Prize Giveaway Ends Midnight Tonight BST!

Get your entries in for 3 Jason Vale/Juicemaster items: 2 Books, 1 Inspiring DVD.

All NEW FOLLOWERS on Twitter, Facebook, Instagram or Blog (email) will get one entry for each new follow. (Current followers by Reader can subscribe by email or follow one of my other social media accounts to gain entry).

Write #juicygiveaway in the comment box below any of my Juicy Prize Giveaway Posts So I know you wish to be entered.

Links on my Home page.

For full details of prizes and terms click Here.

Don’t forget, Ends Midnight Tonight BST!

Good Luck!

Copyright: Chris McGowan

Zoats: Mark 2 (I like this one better!)

imageWell, only one person had any enthusiasm for the original savoury porridge or Zoats (zucchini or courgette oats), so here is my second try and I liked this much better. I left out the cacao and made it with tiger nut milk which is sweet and creamy (recipe here), but you can use nut milk or soy or rice milk – though the latter will give you a thinner porridge and doesn’t have the same nutritional value. I also used raisins instead of dates to sweeten it, which is what I would normally put in straightforward, everyday porridge.

Courgettes contain heart-healthy potassium, folate (necessary for cell-division), anti-oxidants, B vitamins, iron and zinc.

Have a go, it won’t do you any harm and it might very well do you some good!

Vegan and Gluten-Free if you use gluten-free oats.

Ingredients

1/2 Cup Oats

1/2 Cup Tiger Nut Milk or Horchata

1/4 Cup Water

1/2 Courgette/Zucchini, grated

1/4 Cup Raisins

1 Dsp Shelled Hemp Seeds*

1 Dsp Lucuma Powder* (mild, malted flavour)

1 Tsp Wheatgrass Powder (for extra nutrients – optional)

Goji Berries* and Raw Chocolate Mulberry Chips* to serve.

….

Method

As before, add oats, milk, water and courgette to pan and warm imagethrough until it starts to cook, stirring well. Cook for about 5 minutes.

Add raisins and cook for another couple of minutes.

Add hemp seeds, lucuma powder and wheatgrass powder, of used. Mix well.

image

Transfer to a bowl and add goji berries and raw chocolate mulberry chips, and a little more milk of desired.

image

*

I loved this version! Of course, this is only a template, add whatever flavouring and fruit you like and happen to have.

This is such a satisfying breakfast and starts you off with 1 of your minimum 5 a Day veg and fruit.

We buy our tiger nuts from http://www.thetigernutcompany.co.uk/

* http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Eat Your Greens! Light Summer Lunch

imageI usually have a juice or smoothie for lunch, but the shopping order had just been delivered and all this fresh salad was calling to me from the confines of the fridge: ‘Let me out, let me out!’ Well, it was a fine day for once even though the sun was still being a bit lazy, and I decided to let them out to play. It’s simple, light and tasty and may look like rabbit food, but it’s full of nutrients, including protein (even in the romaine lettuce!). I’ll be having this today having finished my 7 day juice challenge.

Ingredients

(All organic except the Tamari which is wheatfree)

1 large Romaine Leaf

on which lay

A Large Handful or 2 of Babyleaf & Rocket Salad Leaves

Sliced Ridge Cucumber

1 Thin Stalk of Celery + Leaves (chopped)

3 or 4 Sugar Snap Peas, sliced lengthways

4 Green Olives, pitted & sliced

Lightly Toasted Sunflower, Pumpkin & Sesame seeds splashed with Tamari

Clive’s Organic Humous with lemon*

Black Pepper

*

Arrange to suit your artistic bent – digestion begins with the eyes – and eat at leisure, sitting down at the table. The more relaxed you are, the longer you sit, the more you chew, the more you will digest and absorb. Oh, and switch off the tablet and phone! (Yes, mum!)

*http://www.clivespies.com/

Copyright: Chris McGowan