Tag: gluten-free

Rocket-Powered Smoothie

 

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Adding greens to your smoothies gives them and you an extra boost of important nutrients: Proteins, Vitamins, Minerals and Fibre.

Rocket, or Arugula, is a cruciferous vegetable – like Kale and Sprouts – which are associated with a lower risk of cancer, in particular lung and colon cancer. It provides Calcium and Vitamin K for bone health, antioxidants, Iron and B Vitamins, including Folate, and contains nitrates, which lower Blood Pressure and the amount of oxygen required during exercise, while enhancing athletic performance.

It has a light, slightly herby flavour and is not at all overpowering when combined with fruit, nuts and seeds. I was pleasantly surprised the first time I tried it when we ran out of Romaine Lettuce.

(Remember to alternate cruciferous with non-cruciferous greens to protect your thyroid health).

This is a thick smoothie, you’ll need a spoon! (You can reduce the oats if you want it thinner).

Ingredients

1 Banana

2 Tbsps Gluten-Free Oats

A Large Handful Rocket Leaves

1 Rounded Tbsp Sunflower Seeds

1 Tbsp Cashew Nut Butter

1 Tsp Wheatgrass Powder

1/2 Mango

1 Tbsp Dried Mango Pieces

Small Glass of Fresh Apple Juice + a little water if you want a thinner smoothie

Blend and serve! Add ice if you’re not sure about the greenery, it helps when you’re not accustomed to green smoothies, but this has such a fruity flavour from the dried mango and apple juice, you’ll be fine ☺️

Copyright: Chris McGowan

Raw Pitch Dark Figgy Almond Slices

Warning: Cycling season is back so fun Orica-GreenEDGE YouTube video at end of recipe!

There is always a debate in our house whenever nut milk is made as to what do with the leftover pulp. It seems wasteful to just discard it and you need to have some idea of what you’re going to do with it before you make the nut milk. Having soaked the almonds for the milk last night, I was lying in bed this morning trying to devise a way to use up the pulp. I had a nice long lie-in! There are already recipes using Tiger Nut Pulp on my Raw Treats Recipes Page and here’s the one I came up with using the Almond Nut Pulp.

See, I really was working not sleeping 😉

As always, measurements are approximate, substitutions of like for like are encouraged, whatever you have in your cupboards that behaves in the same way.

All ingredients are organic and vegan.

Before you begin, line a baking tray with greaseproof paper, then break up the bar of raw chocolate into a bowl to be placed over a pan of hot water (not boiling) to melt when you’re ready to drizzle. Heat up some water in the kettle to melt the cacao butter ready to add to the food processor with the rest of the ingredients.

Ingredients

1 Cup Almond Pulp

1 Cup Mixed Dried Figs & Dried Apricots – about 2/3 figs to 1/3 apricots

1/2  Cup Mixed Seeds – we used Sesame, Pumpkin & Sunflower

1/2 Cup Melted Cacao Butter*

1 Tsp Raw Maple Syrup (Optional)

1/2 Cup Dried Mulberries*

1/2 Cup Roughly Chopped Almonds + some more finely ground to sprinkle on

1 22g Bar Pitch Dark Raw Chocolate*

Method

Place Almond Pulp, Figs, Apricots, Mixed Seeds in processor

Pulse a few times, then process a few seconds, stirring down if it sticks

Add Melted Cacao Butter and Maple Syrup and process a few seconds, again stirring down to make it all come together well

Working quickly, add Chopped Almonds and Dried Mulberries

Process a few more seconds, they need to still be rough to give a little bite.

The mixture should come together when pressed

Quickly press into tray – the cacao butter will be setting – then melt chocolate and drizzle or spread over mixture, ours had a bit of both: The part that has chocolate spread over it also has finely chopped almonds sprinkled on.

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Place in the fridge for a few minutes then slice.

Makes about 12.

As the professional cycling road race season is back, here is a fun video of the guys from the Aussie Orica-Greenedge team having some fun with the kids in South Africa to ‘Uptown Funk.’ However bad your day is going, this is guaranteed to make you smile! Enjoy!

*http://www.therawchocolatecompany.com

Copyright: Chris McGowan

Smooth and Creamy Hemp Milk

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I gave up dairy many years ago and relied on rice milk instead. But recently I discovered homemade nut milks and have become a true convert. Much creamier, tastier and more nourishing than the rice version. Lately, though, I tried homemade hemp seed milk for the first time and thought I would share the recipe.

You can use the milk in SMOOTHies, on cereal or to make Spicy Raw Hot Chocolate or try a SMOOTH Cool Chocolate Hemp Milk: just whisk up some hemp milk with some Raw Cacao Powder and Lucuma Powder or Coconut Palm Sugar to taste and plonk in some ice cubes.

There can only be one choice for our music today, let’s get SMOOTH with Santana – see what I did there? – (youtube link here: http://youtu.be/B0WlQsotC1Y (*WARNING* brief flashing lights at beginning) and start blending:

Ingredients
1 Cup Raw Chocolate Company Shelled Hemp Seeds* (no need to soak)
3 Cups Filtered Water
3 Pitted Medjool Dates, depending how sweet you want it
1Tsp Vanilla Extract
Pinch of Pink Himalayan Salt
Optional: 1Tbsp Organic Soya Lecithin or
1 Tsp Coconut Oil to make it creamier

Method
Blend for about a minute until smooth.

Some people like to use it as it is for a fuller flavour and of course you get all the nutrients, but you can also strain it through a nut milk bag . You can always dry the pulp and use it in burgers, cakes or smoothies.
This recipe makes about 1/2 to 3/4 of a litre 
It will keep chilled in a sealed container for about 2 or 3 days.

Hemp seeds are a good source of protein, B vitamins, Vitamin E, minerals and omega oils.

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Christmas Truffles

img_2880These are similar to the mix for the Spiced Fruity Raw Vegan Gluten-Free Christmas Pudding  The method is a little different, however. You may want to make individual treats for a gift or if you don’t need a whole pudding. They keep well in the fridge or freezer.

As always, measurements are approximate, substitutions are encouraged so long as they are like for like. If you don’t have enough dates, use some raisins or figs to make it up. The recipe contains no refined sugar.

The mix is vegan, gluten-free and all done in the food processor, so it’s easy-peasy lemon squeezy!

Different combinations of tart or sweet berries will give you a different balance of sweetness.

The fun bit is that if you really want, you can scoop out small amounts of the mixture and try them with a different combination of spices, or dust with a different powder eg cacao, lucuma powder, fine tiger nut flour,** finely ground sweet apricot kernels or almonds, and you can test as you go along: add a bit of this or that, see what you prefer and then next time do it all for real with your preferred combination!

Good for getting the kids involved rolling them in different ingredients and trying them out.

They also make a great gift.

So put on some Seasonal music – my antidote to all the shopping centre Christmas muzak: Miley Cyrus, Permanent December – and off we go!

Ingredients

Half Cup Sweet Apricot Kernels (or almonds, roughly chopped) pre-soak them while you get everything else ready
Half Cup Walnuts
Half Cup Dates
Half Cup Goji Berries
Half Cup Dried Mulberries
Zest and Juice of Half an Orange (or apple juice if you prefer a sweeter flavour)
Zest of Half a Lemon
1/4 Tsp Cinnamon
1/4 Tsp Nutmeg
Or whichever spices you prefer, adjust amount according to taste

Method

Pre-soak the Sweet Apricot Kernels
Soak Berries in the Orange Juice (or apple juice if you want it less citrusy)

Drain Kernels and process
Add remainder of ingredients
Process & Stir, Process & Stir, it will take a while, until you arrive at your preferred consistency.

Scoop spoons of the mixture and roll into balls in your hands.
Refrigerate to firm up.
Lightly dust with Raw Lucuma Fruit Powder or whatever else you fancy. It has a slightly malted flavour and is rich in healthy nutrients.

You could also dip them in melted raw chocolate, add a little raw cacao butter to make it dip easier and prevent it being too brittle when it sets.
Place in truffle cases, decorate with holly and gracefully accept all the compliments!

*https://www.therawchocolatecompany.com

https://www.thetigernutcompany.co.uk

Copyright: Chris McGowan

Spicy Orange Fruit Balls – A Taste of Christmas

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These raw treats are loved by everyone who tastes them, including the sceptical male Tweens in the family! They are moist, sweet and fruity and will keep for ages in an airtight container in the fridge or freezer. They are quick and easy to make and would be a lovely gift if placed in pretty cases and a suitable box, decorated with colourful ribbon or string.

They provide a wealth of nutrients and make an excellent afternoon pick-me-up, a lunchbox treat or after-school energy hit.

Depending on the size, makes about 15.

All measurements are approximate.

Vegan, Gluten-Free & Organic.

Can be nut-free if you have a nut allergy.

Ingredients

10 Dried Figs, stems removed, chopped

6 Soft, Sulphur-Free Dried Apricots, chopped

(You can substitute other dried fruit but the overall flavour will be different)

1 Tbsp Orange Zest and a small squeeze of juice

1 Cup Desiccated Coconut or half and half with Almonds, freshly ground

1 Tsp Organic Maple Syrup (optional)

1/2 Tsp Ground Cardamom Seeds

A little Desiccated Coconut and/or ground Raw Sweet Apricot Kernels* or Almonds, Raw Cacao Powder*, Tiger Nut Flour* for dusting.

Method

Process the dried fruit, then add the rest of the ingredients and process again until it all comes together.

(Here comes the lovely messy bit!)

Scoop up about a rounded tablespoon of the mixture and using your hands, shape gently into balls.

Next, roll some of them in Dessicated Coconut, ground Raw Sweet Apricot Kernels, Almonds or a little dusting of Raw Cacao Powder or Tiger Nut Flour.

Refrigerate to firm up and keep chilled in an airtight container or if they aren’t going to be gobbled up at once, keep them in the freezer.

Lick your fingers!

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Ps You might also like Ginger & Lemon Bliss Balls with a Bite!

*The Raw Chocolate Company

*The Tiger Nut Company

 Copyright: Chris McGowan

Gettin’ Jiggy in the Kitchen: Make Your Own Raw Sweet Apricot Kernel Butter

Raw Sweet Apricot Kernel Butter

For this recipe, I have chosen a different take on the usual nut butter recipes.

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If you’re a raw food newbie, then this will ease you in gently to raw food cuisine. It is so simple, you just need a little patience – or in this case, a little Florence – see later, bad joke!

Raw Sweet Apricot Kernel Butter features my favourite Raw Chocolate Company Raw Organic Sweet Apricot Kernels.* 

 They are found inside apricot stones and look like small flat almonds. They are sweet and nutty, packed with protein and fibre and contain essential Omega 3 fats, iron, zinc and calcium.

By the magic of my ancient Braun Multipractic food processor we transformed them into yummy butter in less than half an hour. Half an hour, you say! Standing stirring, switching on and off for 30 minutes, surely that’s like watching paint dry, is it going to be worth the effort? YES! It is so simple and so tasty, and you know what they say, patience is a virtue and all good things come to those who wait…

(If you’re using an old food processor like us, be careful it doesn’t start to overheat, process in short bursts. It is well worth it, but a more modern processor/high speed blender will get the job done a lot quicker).

So, to make things more interesting, let’s get jiggy with it: put on some loud music, preferably the kind you can sing along to, and get some moves on while you switch and stir.

Today’s music of choice was Florence and The Machine’s Shake It Out but don’t hold that against me! 

Raw Sweet Apricot Kernel Butter

Ingredients
2 Cups of The Raw Chocolate Company Sweet Apricot Kernels.
or 1 1/2 150g bags
Pinch of sea salt

Method

Process in short bursts, frequently scraping down the sides. It will seem like nothing is happening for about 15 minutes and you may start questioning your existence but then miraculously it all starts coming together. After that, it’s up to you how long you keep going, depending on how smooth or crunchy you like it. Some people like to add a teaspoon of coconut oil to help it along, but we kept to the basics.

Makes enough to fill a honey jar. I like it with Nairn’s Gluten-Free Oatcakes but it can easily be used in other recipes. Look on the back of the bag for a sweet and spicy choco version and see also my Sweet Apricot Kernel Slices and other Raw Treats on the   Recipes Page

It makes a lovely gift tied up with a colourful ribbon or string.

*http://www.therawchocolatecompany.com

Copyright: Chris McGowan

Horchata (aka Tiger Nut Milk)

Pardon? Horchata! It sounds like something you would say when someone sneezes, but Horchata is actually Tiger Nut Milk! I was recently reminded of eating tigernuts as a child when I came across the lovely Ani from the Tiger Nut Company on Twitter (@theTigerNutCo).I haven’t had them since I was very young and it brought back all sorts of sensory memories. I decided to order some raw, organic tiger nuts and we have been making Horchata or Tiger Nut Milk with them.

So what are tiger nuts? Well, for a start they aren’t nuts! They are tiny super tubers packed with nutrients: protein, fibre, fatty acids, calcium, magnesium, Vitamin E and potassium. They are sweet and when soaked and blended with water, they make a lovely sweet, creamy milk.

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There is no waste, as you can dry the pulp in a low oven and use it in making burgers, energy balls, sprinkle it on your breakfast or add to smoothies. (See also my recipes for Lemony Tiger Nut Truffles here and Raw Orange, Cacao and Walnut Cookies here). This recipe makes about a litre, the glass jug in the photo was almost full.

There is a recipe for Horchata on the company website http://www.thetigernutcompany.co.uk but here is my version:

Horchata

1 Cup Raw, Organic Tigernuts soaked overnight in filtered water

3-4 Cups Filtered Water, depending how creamy you like it

1 Pitted Medjool Date (optional)

1/4 Tsp Vanilla Extract

Pinch of Himalayan Pink Salt

Drain soaked Tigernuts and add to high speed blender* with filtered water, date, vanilla and salt.

Blend on fast until smooth, about a minute.

Strain into a large jug or bowl through a nut milk bag or piece of muslin

Pour into an airtight bottle and keep in the fridge.

Keeps for about 4 days in my Grip & Go leakproof glass bottle.

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It is also nice slightly warmed with a sprinkling of cinnamon and served in a pretty pink cup!

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*See here for blender reviews

Copyright: Chris McGowan

Health Revolution – Review & Recipe

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Recommended Read (and tasty recipe at the end of the post!)

If you are reading this blog because you are wanting to make some changes to your lifestyle and improve your health but you’re not sure where to begin, then this book is for you! 

Based on his own experiences, Dale Preece-Kelly describes how he once had everything and nearly lost it all – including his life – through bad luck, poor choices and an unhealthy lifestyle. In a style that is neither hectoring nor prescriptive, he takes you by the hand and gently guides you along the path that led him to living a happier and healthier lifestyle.

Dale is passionate about helping others and in writing this book he passes on what he has learned along the way, from being an overweight smoker and drinker on a slippery slope to a permanent hospital bed to becoming a man of many talents: actor, lifestyle coach, nutritionist, pet therapist and educator, and now writer, to name a few! (http://www.organicguineapig.com & http://www.critterishallsorts.co.uk)

Dale has an easy, accessible style that is chatty and amusing and very down-to-earth. His book is so easy to read and covers nutrition, juicing, addictions, exercise, household products and provides quick, tasty and healthy recipes to set you on the road to a better you. There’s even a recipe for toothpaste!

I have a couple of copies of the paperback version which I pass around to those who express an interest in leading a healthier lifestyle but can’t quite motivate themselves or who can’t see the forest for the trees.

It would make an excellent gift for those who regularly make Spring their season for personal improvement, but who get bogged down in Life or don’t have the support to make it sustainable.

Available on Kindle and Paperback from http://www.amazon.com

Organic Guinea Pig’s Signature Chocolate Orange Brownies

Vegan & Gluten-Free.

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Prep. Time: 15-20 mins Cooking time: 25 mins. Preheat oven to 180C

Line oven dish with baking parchment

Ingredients:

2 Medium Sweet Potatoes

1/4 Cup Raw Organic Cacao Powder (We used The Raw Chocolate Company* version)

1 1/4 Cups Ground Almonds

1/4 Cup Honey (or Maple Syrup)

1/2 Cup Pitted Dates

Zest & Juice of 1 Orange

Pinch of Himalayan Pink Salt

 Method:

Peel, chop and boil sweet potatoes for 5 minutes, or until cooked. Blend till smooth

(I recommend leaving the skin on if they’re organic, and steaming for more flavour)

Add all other ingredients and blend

Bake for 25 mins in a parchment-lined tray or until knife comes clean

Sprinkle chopped nuts over brownies before cutting into squares

Allow to cool before demolishing!

(Reproduced by kind permission)..

They are moist and tasty and keep well in a tight container in the fridge. We froze some of ours and they kept for ages, only because I wanted to save some for a family visit!

*The Raw Chocolate Company

Copyright: Chris McGowan