Tag: gluten-free

Shelled Hemp Seeds: Superfood or Psychogenic?!

imageWould it surprise you that this Spicy Raw Hot Chocolate is made with shelled hemp seeds, as are the Oh-So-Chocolatey Hemp Seed Coins? In fact, milk as well as paper, textiles, rope, plastics and biofuel can all be made from hemp. Paper from hemp is environmentally many times better than paper made from wood (it can be recycled over and over again), and the cultivation of hemp plants uses far fewer chemicals than cotton and 50% less water.

*

Hemp is undoubtedly one of the most versatile and environmentally friendly plants on the planet and its fruit are one of the most versatile, healthy seeds for the human body.

*

Hemp plants thrive almost everywhere and are grown all over the world including Canada, France and China. Benjamin Franklin grew hemp and The Declaration of Independence was written on hemp paper.

If This is the Case, Why is Hemp Production Banned in the US?

Oh ok, you want to jump right into it! It’s a good question, the answer to which I, and millions of others, fail to understand.

So let’s deal with the thorny problem of whether or not this reputedly hippy dippy plant is a psychogenic and worthy of being listed in the US under Controlled Substances.

The problem for US authorities since 1950 when the growing of hemp was banned, is that they failed – and continue to fail – to see the difference between Cannibis Sativa L. (hemp) and its sister variety, Marijuana, which comes from the same species but is definitely not the same plant. They are very, very different. Marijuana is 20% psychoactive drug, Hemp 0.3%, and even less when processed into milk or oil.

Therefore, NO, hemp seeds will definitely NOT make you ‘high’! (sorry).

(The US failed, however, to ban hemp products in 1970, and as a result, Americans obtain most of their hemp products via imports from Canada).

*

Now We’ve Got That Out of the Way, What are the Health Benefits of Shelled Hemp Seeds?

Ah, now the good bit:

This little seed is so powerful in its health properties, you’ll wonder why you’ve never heard of it or used it before.

image

First, the nutritional content:

  • 2-3 Tbsps of hemp seeds contain about 10-11g of protein, providing all 9 amino acids essential for human health.
  • They are one of the most easily digestible sources of protein, not likely to cause bloating when used in protein shakes, unlike whey protein.
  • 25% of the calories is made up of protein, more even than chia or flax seeds (16% – 18%). (Hemp Protein Powder is an efficient way of getting more protein when blended into a shake, useful for post workout recovery).
  • Hemp seeds have a perfect ratio of Omega 3 to Omega 6 essential fatty acids. Inflammation occurs when there is too much Omega 6.
  • They provide Magnesium, Potassium, Phosphorous, Sulphur, Calcium, Manganese, Iron, Zinc, B Vitamins, Vitamin D and Vitamin E.

Why We Should Eat Shelled Hemp Seeds

Hemp seeds have been shown to have many health benefits,  here are just a few:

  • Hemp seed oil has been used medicinally in China for 3000 years.
  • Because they are high in Gamma-Linolenic Acid, hemp seeds can be effective in reducing symptoms of PMS and Menopause, similar to Primrose Oil. It is believed they may help Regulate Hormonal Imbalances and Reduce Inflammation.
  • They may help reduce the risk of Heart Disease through the dilation and relaxation of blood vessels which lowers Blood Pressure and reduces Inflammation.
  • The ability to Reduce Inflammation can also help with symptoms of Immune Deficiency Diseases.
  • Other benefits include relief from Arthritis, Increased Energy, Normalising Blood Cholesterol, Better Skin.
  • Some studies show hemp oil can improve Eczema and relieve Dry, Itchy Skin.
  • Hemp seeds are more Allergy-Free than many other seeds.
  • They have been used as a treatment for patients with tuberculosis which renders them nutrient-deficient.

 Convinced? I Knew You Would Be! So How Do You Use Hemp Seeds? Here Are Some Ideas:

image

Hemp seeds are delicately nutty (a bit like the author!) and can be used to make Hemp Milk, eaten raw when sprinkled on desserts, breakfast cereal/muesli, or blended in smoothies or ‘baked’ into raw treats. There are a number of recipes on the blog. See below or in Menu above for links to other recipes.

*

image

Here is a simple and light breakfast or dessert recipe:

1 Frozen Banana

2 Dried Apricots

1 Small Glass Hemp Milk

Blend until smooth

Pour into a small bowl

Serve with sliced fresh Apricot, Sprinkling of Hemp Seeds & a Blueberry (or 2)

A wonderful, chilled start to a warm Summer’s day (I just know that as soon as I post this, it will be freezing and blowing a gale!)

*

There are more recipes using hemp seeds in Nut Milks, Shakes & Smoothies, More Smoothies! and More Raw Treats!

*

Thank you to Timelesswheel for providing the prompt for this post!

Next up: Linseeds!

 We buy our hemp protein powder and shelled hemp seeds from http://www.therawchocolatecompany.com/

Sources: Body Ecology, Authority Nutrition, Seed Guides, Dr Axe

Copyright: Chris McGowan

Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

(Sorry, my husband came up with that!)

image

I was recently asked by Scribbleartie to write a post about Chia Seeds as I use them a lot in my smoothies and breakfast bowls, so here is the latest in my mini series of informative posts on essential vitamins and minerals. I’ve included some recipes at the bottom of the post.

image

These little seeds are amazing nutritional powerhouses and I hope by the end you feel inspired to make them a part of your eating regimen.

(Ours are from The Raw Chocolate Company. They are Organic and Fair Trade and come in a resealable bag that actually works!) 

‘Mum, you have to try these!’ 

The first time I tried chia seeds, I took my son’s advice and soaked a tablespoon in a glass of cold water for half an hour, stirring like there was no tomorrow, adding a slice of lime, then sipping it as a ‘refreshing’ drink. Ugh!!! Like drinking tadpoles! Not that I’ve ever drunk tadpoles, but you know what I mean. The seeds swell and form a gel. It was like a tasteless jelly, even with the lime. A lot of people like this Chia Fresca, but I swore it would never pass my lips again!

However, I don’t like giving up that easily when I know something is really good for me and I found that I liked adding the seeds to smoothies or soaking them with oats, nuts and berries for breakfast. (Recipe ideas later).

image

 I’m not doing a great job of selling them to you, am I?!

Let’s begin again…

First, a little history:

Chia seeds are tiny black seeds from a plant belonging to the mint family. Originally grown in Mexico and South America, they were used by the Aztec and Mayan warriors and runners as a source of energy. Reportedly, a spoonful could sustain them for a whole day (Chia means strength in Mayan).

More recently, health enthusiasts have taken to using them as a superfood having discovered their nutritional density and healthy fats and fibre.

Here’s the lowdown on the science:

Chia seeds are 14% protein with 1 oz (28g or about 2 Tbsps) providing 4g Protein and also 18% of your daily Calcium requirement.

Boron is also found in Chia seeds which helps to metabolise the Calcium, Magnesium, Manganese, Potassium and Vitamin D in the seeds for healthy, strong bones. Add to these Sulphur, Iron, Zinc, Phosphorous, Vitamins B1, B2, B3, and E and you can see where I’m going with the powerhouse metaphor.

But that’s not all…

Chia seeds contain more heart-healthy Omega-3 fats than salmon.

These essential healthy fats are protected from going rancid by a proliferation of antioxidants, which also protect our bodies from free radical damage that can lead to premature aging and even cancer through inflammation, and they help repair already damaged skin.

Being 40% fibre, Chia seeds aid good digestion: soaked seeds promote bowel regularity and waste elimination. Because they can absorb up to 12 times their weight in water, they form a gel which supports the growth of probiotics for a healthy gut. (Be sure to keep well-hydrated).

(Chia seeds are so easily digested that in Mexico, babies are given chia porridge when being weaned in the same way we might give ours baby rice).

And there’s more…

Chia seeds are GMO-Free and naturally Gluten-Free, they help fill you up as they swell in your stomach so you are less likely to snack and interestingly, they are currently being investigated for their potential ability to help control diabetes.

These seeds are not only healthy but versatile:

1 Tbsp of Chia Seeds soaked in 3 Tbsps of water can act as egg replacement in vegan recipes – see Vegan Leek, Carrot & Ginger Sausages, Vegan ‘Cheesy’ Almond, Leek & Herb Sausages, Spicy Chickpea & Coriander Veggie Burgers (vegan & gluten-free).

When combined with other ingredients, Chia Seeds make a tasty, satisfying, wholesome meal, snack or dessert. Promise.

So, are you ready to try them yet?

image

Vegan Gluten-Free Breakfast 1: Soak 1 Tbsp Oats + 1 Tbsp each of Chia Seeds*, Hemp Seeds* & Goji Berries* with a Glass of Almond Milk for 30-60 minutes. (Stir occasionally). Serve with Sliced Banana, Blueberries, Dessicated Coconut. Yum!

*

image

Vegan Gluten-Free Breakfast 2: Blend 1 Cup Dried Mango, 1 Tbsp Chia Seeds,* 1 Tbsp Quinoa Flakes, Small Glass Coconut Water, 3 Brazil Nuts, and 1/2 Chopped Apple. Pour into a bowl and serve  with sliced apple and dessicated coconut.

*

image

Vegan Gluten-Free Breakfast/Dessert 3: Blend 1/2 a ripe Banana, 1/2 a ripe Pear, 1 Tbsp Oats, 1 Tbsp Chia Seeds,* 1 Tbsp Peanut Butter, 1 Tbsp Golden Linseeds, 1 Tsp Wheatgrass Powder with a Glass of Almond or Tiger Nut Milk (see below). Serve in a bowl with sliced Pear & Banana, Blueberries and a sprinkling of Cinnamon.

*

This morning’s Tiger Berry Breakfast: 1 Tbsp Chia Seeds,* 2 Tbsps Oats, 1 Tbsp of Goji Berries* soaked in 1 Glass Tiger Nut Milk (see below) for 30-60 minutes (stir occasionally), served in a glass dish on a pretty blue plate (optional) with blueberries, more goji berries and hemp seeds or chopped nuts.

image

 You can also simply soak (for up to an hour) a tablespoon of seeds and a couple of tablespoons of oats in a bowl with some chopped medjool dates or dried apricots for sweetness, using a glass of nut or tiger nut milk (or freshly made apple juice) and serve with your favourite fruit and/or nuts.

There are also recipes in the Menu for smoothies using Chia Seeds.

Are you convinced, yet?

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Chocolate Peanut Butter Smoothie, Anyone?

image

This was an indulgent smoothie when I was feeling a bit down, you know those days when you feel a bit emotionally overwhelmed by life, when you want to move things along but everything seems to conspire to hold you up? I needed to step back and let it all go for a while. This was my time-out.

It was also the morning the shopping was to be delivered but the fridge on the van had broken down and all our chilled items had to be removed from the order, so no coconut water and there was no nut milk left. I had to have some of my husband’s rice milk. This was very much an improvised smoothie, but it turned out really well! I felt comforted and like I’d had a loving hug from the inside. Even better that it was served in a peanut butter jar!

It might seem a little indulgent, but it is still full of healthy ingredients including protein, healthy fats, potassium, B vitamins, magnesium and fibre.

 It’s a thin smoothie, in fact it would make a very good chocolate sauce!

Measurements are approximate.

Vegan, Gluten-free and Organic where Possible.

Ingredients

1 small ripe Banana (use frozen if you want a thicker smoothie)

1 Tbsp Peanut Butter (or any other nut butter)

1 Heaped Tbsp Gluten-free Oats 

2 Tbsps Raw Hemp Seeds*

2 Dried Apricots

Small Glass Organic Rice Milk – but I would have preferred to use Almond Milk

1 Tbsp Raw Cacao Powder*

Blend and pour into a glass jar.

Top with 1 Tbsp Raw Chocolate Mulberry Chips* &/or Grated Raw Chocolate 

and 1 Tsp Finely Ground Raw Almonds Or Peanuts

Only one musc video for this: it reminds me of all those evenings I laid with my tranny under my pillow trying to stay awake long enough to see if Radio Caroline DJ Johnnie Walker would pick me to say goodnight to at midnight with this Percy Sledge track. (He never did, but I never stopped hoping and listening).

(If you’re reading this via email you’ll need to visit the blog to play the video).

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Mixed Leaf Avocado Salad with Walnut & Raisin Slaw & Lemon Tahini Dressing

image OK. So I reckon we’ve had enough smoothies and sweet treats for a while, time we had some more green stuff on our plates.

It was an unusually hot and sunny Bank Holiday weekend here in the UK – we’re used to it raining cats and dogs when you’ve got a family camping/bbq /diy weekend planned. My husband had been painting the garage all day and was all hot and bothered. At 6 pm he downed tools and announced he wanted takeaway pizza and salad for dinner! I forewent the pizza part, but here is this evening’s salad:

Mixed leaves – I had lollo rosso, rocket, lamb’s lettuce and cos – with cucumber and celery

Walnut and Raisin Slaw – Grated Cabbage and Carrot with chopped spring onions, walnuts and raisins in a Lemon Tahini Dressing, and black pepper

Sliced Avocado

Sweetcorn

Drizzled with more Lemon Tahini Dressing, Pink Himalayan Salt and Black Pepper.

All the colours of the rainbow. Simple as.

Copyright: Chris McGowan

A Sweet Distraction: Almond Apricot Chia Treats

image

Mug from The Raw Chocolate Company website.*

These were created the day our beloved piano was going to a new home and we needed a distraction and something sweet! (Ok, I needed the distraction and something sweet – see Ode To Our Piano, a Faithful and Long-Suffering Friend). I apologise that this is a short post, I’m too emotional to write anything sensible!

All ingredients are organic except the maple syrup. Vegan and Gluten-free.

Ingredients

1 Cup Almond Milk Pulp (residue of approx 1L of nut milk)

1/3 Cup Dried Apricots

1/3 Cup Almonds

3  Medjool Dates, pitted

1 Tbsp Chia Seeds*

1 Tbsp Golden Linseeds, partially ground

1 Tbsp solid raw Coconut Oil

1/2 Tbsp Maple Syrup

1/4 Cup Raw Chocolate Mulberry Chips*

Raw Cacao Powder for Dusting (that’s dusting the treats, not the piano)

Method

Place first 5 ingredients in food processor and process for about 30 seconds until it comes together and almonds are chopped into small pieces but not ground.

Add partially ground Golden Linseeds, solid Coconut oil and Maple Syrup and process for a few seconds to mix in and further break up the almonds but still leaving bits for bite.

Add in Mulberry Chips and whizz for a few seconds to mix them in but not pulverize them!

Take small pieces and roll into balls in the palms of your hands, then dust with Raw Cacao Powder.

Place in the fridge for a few minutes to firm up.

Keep in an airtight container in the fridge or freeze for later.

 *http://www.therawchocolatecompany.com/

Coco Banana Smoothie

image

This is a lovely, light smoothie – not like my usual everything-but-the-kitchen-sink experiments at all! I managed to exercise restraint with this one and it turned out a success.

Coconut water from young, green coconuts is wonderfully hydrating: it contains electrolytes, calcium, potassium, phosphorus, magnesium and about half the sodium of so-called energy drinks. It is naturally sweet so doesn’t need the added sugar found in so many energy drinks, nor does it contain all the nasty colouring and additives.

All ingredients are organic except the coconut water, none was available, but this is unsweetened and no added flavours or citric acid.

Ingredients

1 Ripe Banana

1 Ripe Pear

2 Tbsp Gluten-Free Oats

1 Tbsp Chia Seeds*

1 glass chilled unsweetened Coconut Water – size depending on how thick or thin you like it, I used a small one

1 Tbsp CoYo Natural Yogurt

Blend well. Add ice if liked.

And our music for today? Only one choice really…

Coco Banana – get it? 😂

Ps If you’re reading this via email you’ll need to click onto the blog to see the video!

Copyright: Chris McGowan

Camilla’s Homemade Crispbread

I saw this recipe for Scandinavian crispbreads on FoodbyCamilla recently and loved the idea of making our own crispbreads – I’m gluten-free and spend a fortune on oatcakes, rice cakes etc. These are chockablock with healthy seeds and oils and gluten-free oats.  The only ingredient we didn’t have was psyllium husks and they arrived today in my Buy Wholefoods Online order, so I was keen that we have a go!

Things went according to plan, until we started talking as the water was being measured and I was convinced there was more than there should be, it looked like soup! But as we dithered and debated what to do, the whole mix started to swell and come together and before it could erupt and explode all over the kitchen (kidding), it was spooned and pressed very thinly onto 3 greaseproof-covered trays and popped into the oven.

Timing is a bit tricky, you have to keep checking and swapping around, but they looked great when they came out:

image

But then things went a little awry: the greaseproof paper wouldn’t come away!

My daughter and Camilla have since advised using non-stick baking parchment – I thought they were the same thing!

Nevertheless, these crackers look and taste really good: crisp, toasted, sesame-flavoured. I’m sure you could vary the flavour by adding a little Tamari or some herbs or spices of you wanted.

Oh, and I wasn’t sure about the salt, 1 Tbsp sounded a lot and I wondered if it was a typo, so we erred on the side of caution and only used a teaspoon.

Have a look at Camilla’s blog, she has some wonderful vegan recipes! You can also find her on Twitter @foodbycamilla

*

Over to you, Camilla:

The recipe I want to share today is homemade crispbread. Crispbread, the Scandinavian takes on crackers, has been made for centuries. Growing up, we always had crispbread at home at all time. Nowad…

Source: Homemade crispbread

Choco Almond Truffles

image

Every time we make almond or tiger nut milk, we can’t bring ourselves to throw away the leftover pulp – we are of the waste not, want not generation – and it’s become a kind of subconscious challenge to come up with a different recipe everytime!

These came about by accident as often happens. It’s the end of the month and as we searched the cupboard for likely ingredients,  we weighed and measured what happened to be left, which wasn’t very much – it was definitely a case of Old Mother Hubbard finding the cupboard almost bare! – and what was there we used up.

We reached for dried apricots, but found one had gone very mouldy and had to throw the rest away. We went for figs, none left. Dates, 3. No seeds. A quarter cup of almonds was all that was left after making the milk. We even ran out of cases!

 My husband kept saying we couldn’t do it, but I refused to be defeated. Stubborn is my other middle name! He was going to visit our son’s family and I wanted him to take some treats for our daughter-in-law. Try that, what’s in that jar? No, we haven’t any apple juice but we have an orange needs using. So, all in all, these turned out pretty well given the severity of the challenge.

They are little balls of protein, healthy fats, minerals and B vitamins, and taste moist and chocolatey.

But I’ll have to see what my daughter-in-law’s verdict is as I’m a little biased. Husband liked them though!

All ingredients are organic except the Maple Syrup. Makes about a dozen. Vegan, Gluten-free.

Ingredients

Approx. 1 Cup Almond Milk Pulp, squeezed as dry as possible

Half a Cup Raisins

3  Medjool Dates, pitted

Third of a Cup Almonds, ground

Quarter Cup Desiccated Coconut

Quarter Cup Goji Berries* lightly moistened in fresh orange juice + a few dry ones for decoration

2 Tbsps Melted Raw Coconut Oil

2 Tsps Maple Syrup

Small pinch of Pink Himalyan Salt

1 Mini Bar Goji and Orange Raw Chocolate*

1 -2 Tsps melted Raw Cacao Butter*

Method

Process all ingredients except the chocolate and cacao butter until it comes together when you press it.

Form into balls and place in the fridge to firm up while you melt the chocolate.

Melt cacao butter in a bowl over hot – not boiling- water and stir in broken up chocolate bar.

When melted remove from heat and dip treats in, placing them in small cases to keep them from rolling over.

Decorate each with a dry Goji Berry.

Place in fridge.

Keep well in an airtight container in the fridge.

*

While I was writing this up on a very wintry sleety Spring day, I was coincidentally listening to James Bay ‘I Need The Sun To Break’ (‘been in the dark for weeks’) then Suede Snowblind came on! Click the links to see the YouTube videos. I need some Raw Hot Chocolate!

*from The Raw Chocolate Company

Copyright: Chris McGowan

Banana & Sweet Apricot Kernel Smoothie

imageThis gorgeously light and delicate smoothie was created on a beautiful Spring morning and I couldn’t resist adding a photo of these striking red tulips in amongst the forget-me-nots – the smoothie looks a bit peely-wally by comparison (Scots: look it up! One for you Scribbleartie 😉)

Have you ever had bananas and peanut butter? If so, you’ll love this. It has home-made Sweet Apricot Kernel butter in it, but you can substitute it if you wish. I’d just read a Raw Chocolate Company tweet about their special offer on Sweet Apricot Kernels and I remembered we still had a bag in the cupboard, so we put them together et voilà!

                                     image                   Sweet Apricot Kernels are like small delicate almonds and can be used in the same way. You can make Sweet Apricot Kernel Butter and milk as you would with almonds.

 B vitamins, healthy fats, protein and electrolytes in a glass. Sweet and simple, so what are you waiting for?

*

All ingredients are organic, vegan and gluten-free. 

Ingredients

1 Small Ripe Banana

Handful of Sweet Apricot Kernels*

1 Tbsp Hemp Seeds*

1 Tbsp Chia Seeds*

1 Tbsp Raw Unsweetened Sweet Apricot Kernel Butter or Peanut Butter

1 Heaped Tbsp Gluten-Free Oats

1 Glass Unsweetened Coconut Water

*

Blend and relax.

*

This recipe is for Bernadette over at https://haddonmusings.com/ she hadn’t heard of sweet apricot kernels until she read my recipe for Oh-So-Choolatey Hemp Seed Coins – there are some more recipes which have them among their ingredients here.

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Oh-So-Chocolatey Hemp Seed Coins

image

Chocolatey Hemp Coins with Spicy Raw Hot Chocolate and The Raw Chocolate Company Chocolate Mulberries*

This recipe is for all of you chocolate fiends who don’t have a particularly sweet tooth but crave a chocolatey something mid-afternoon. They do have a small amount of raw coconut palm sugar in them but as it is low GI and unrefined it doesn’t produce the same sugar rush or have that tooth-rotting sweetness of refined white sugar. They are easy to make, involve no cooking and are full of raw energy, but be warned, less is definitely more! I can only manage 2!

These are a good protein pick-me-up containing hemp seeds and sweet apricot kernels (like mini almonds).

The only possible track to jig along to while making these is Choco Choco Latte, so you can sing your heart out and expend some of that Raw Chocolate energy!

Here goes:

Ingredients:

1/4 Cup Shelled Hemp Seeds*

1/4 Cup Sweet Apricot Kernels*

1/4 Cup Cacao Powder*

1/4 Cup Raisins

3 Tsps Coconut Palm Sugar*

1/4 Tsp Cinnamon

Approx 2 Tbsps Apple Juice

Raw Chocolate Mulberries Snack Pack*

Method

Put the Hemp Seeds and Sweet Apricot Kernels in the food processor and grind them finely.

Add the rest of the dry ingredients and mix well, adding a little apple juice at a time until the mixture is just moist enough to come together but not too wet.

Take small amounts of the mixture and form into little balls then flatten out into coins on some greaseproof paper.

Press a Raw Chocolate Mulberry into the centre of each coin and place in the fridge for a short time to firm up.

What you do with the leftover Raw Chocolate Mulberries is entirely up to you – but I won’t tell if you don’t.

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan