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 […]
It’s summer fruit season at last! I had my first apricots of the season last week and am salivating whilst awaiting the peaches in my organic fruit and veg box. Sorry, not a nice image, but there you go. I’m often loth to put them in smoothies, preferring to savour them whole, but one of the apricots looked like it needed using up so in it went.
Here’s the result:
The smoothie has lots of vitamins and minerals, protein, fibre and healthy fats. To find out the health benefits of chia seeds and other chia, recipes see Three Cheers for Chias!
(Tip: Put the oats and chia seeds to soak in the milk in the blender and leave for about 15 minutes, it will thicken the smoothie, make it easier to digest and keep you feeling fuller for longer)
Vegan and gluten-free.
Ingredients
1 Small Banana
1-2 Fresh Apricots depending on size
2 Tbsps Gluten-free Oats
1 Tbsp Chia Seeds*
1 Tbsp Peanut Butter
1 Medium Glass Almond Milk (see recipe here)
Blend and serve with a few chia seeds sprinkled on top for a bit of crunch.
Today’s video is an oldie but a goodie and will have you boppin’ away the cobwebs. The Summer of ’69… Ah, I remember it well… A Levels, Neil Armstrong, Woodstock, Crosby, Stills and Nash… Nuff sed 😎
*http://www.therawchocolatecompany.com
Copyright: Chris McGowan
I finally managed to get hold of some Chi 100% Raw Organic Coconut Water! We found it at Ocado this week. It’s pink due to the activity of the antioxidants in the young Thai Nam-Hon Coconuts and is sustainably produced, fairly traded and unheated with no additives whatsoever. It is also naturally sweet and not made from concentrate. For an added bonus, the company donate to Drop4Drop who provide waterwells where needed most.
The drawback is that it is more expensive and has to be used within 24 hours, although I’m on my second day and it is still fine. For me, it is this week’s treat.
(Oh, and if only it didn’t come in a plastic bottle).
I decided to use some in my breakfast smoothie, which is rich in antioxidants, electrolytes, protein, healthy fats, B vitamins and selenium from the Brazil nuts!
Coconut water makes a lighter smoothie and is a much healthier and tastier alternative to sugary, chemical-laden so-called energy or post-workout drinks.
All ingredients are organic.
Ingredients
1 Small Glass Chi 100% Raw Coconut Water
1 Ripe Banana
3 Romaine leaves
2″ Cucumber, peel left on, chopped
1 Tbsp Chia Seeds*
1 Tbsp CoYo Plain Yogurt
1 Tbsp Golden Linseeds
3 Brazil Nuts
1 or 2 Medjool Dates, pitted
1 Tsp Juicemaster Wheatgrass Powder*
….
Blend, add ice if preferred and enjoy!
*http://www.therawchocolatecompany.com/
Copyright: Chris McGowan
On an overwhelmingly hot day, we had no will or desire for a cooked or complicated dinner. It was also midweek, so this what we cobbled together.
Chickpeas are good to have in the cupboard, so easy to use and a good source of protein, fibre, calcium and iron.
Cucumber is always cooling and hydrating and nicely offsets the hotter flavours of the spring onions, chilli flakes and black pepper.
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In a bowl, empty half a tin of Chickpeas, drained and rinsed.
Add about 4″ of ridge cucumber, chopped
2 Spears of Asparagus, chopped
Half a Stick of Celery, chopped
2 Spring Onions, sliced
Some Chilli Flakes to taste or Fresh Chilli, chopped
Chopped Coriander
Black Pepper to taste
Mix together and add Tamari and Olive Oil Dressing
Serve on a bed of babyleaf salad on a large leaf of Romaine Lettuce.
(Meg, Rufus, this one’s for you 😉)
Ps If you’re reading this via email, you’ll need to head to the blog to watch the video.
Copyright: Chris McGowan
Do you ever feel that slump of energy after a stressful morning or feel a craving for something sweet that doesn’t involve ingesting unmentionables or make you feel guilty for whatever reason? Do you have a sweet tooth that just won’t be assuaged by a banana or a smoothie? You have to try these Chilled Sweet Treats!
They are fizzing with energy, can be as sweet as you need and you won’t go on to eat half the batch and spoil lunch or dinner. They are satisfyingly sweet without leaving you craving more, unlike refined processed snacks.
These Treats have the nutty flavour and texture of Raw Shelled Hemp Seeds, Sweet Apricot Kernels and rolled oats as well as the sweetness of dates, raisins or other dried fruit such as apricots. Even my mum loved these and she doesn’t like dates or dried apricots.
So, without further ado, on with the music – what else, but James Bay busking ‘Craving’ in front of Sydney Opera House!– and out with the measuring cups.
Ingredients:
1/3 Cup Sweet Apricot Kernels* – roughly ground
1/3 Cup Shelled Hemp Seeds* + a little for the topping
1 Cup Dried Fruit, I used a combination of Medjool Dates (chopped) and Raisins
1 Tbsp Maple Syrup (optional) or a little apple juice
1 Tsp Vanilla Extract
1 Tsp Cinnamon
1 Cup Gluten-Free Rolled Oats
Method
Pulse the Sweet Apricot Kernels, Shelled Hemp Seeds and Dried Fruit a few times until they begin to combine.
Add the Maple Syrup (if using) or apple juice, Vanilla Extract and Cinnamon and process until all combined, forming a ball.
Mix in the oats until well blended in.
Line a baking tray with parchment
Break off small amounts of the mixture, roll into balls and then flatten out into thin circles and place on the try.
Sprinkle a few Raw Shelled Hemp Seeds on the middle of each circle and press in gently with the back of a teaspoon.
Place in the fridge until they firm up. They will also freeze. Open-freeze them first on a tray before placing them in a container.
Makes about 15, but I think 2 will be enough!
*http://www.therawchocolatecompany.com/
Copyright: Chris McGowan
Would 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.
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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.
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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).
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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.
First, the nutritional content:
Why We Should Eat Shelled Hemp Seeds
Hemp seeds have been shown to have many health benefits, here are just a few:
Convinced? I Knew You Would Be! So How Do You Use Hemp Seeds? Here Are Some Ideas:
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.
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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!)
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There are more recipes using hemp seeds in Nut Milks, Shakes & Smoothies, More Smoothies! and More Raw Treats!
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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
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.
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).
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?
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!
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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.
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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.
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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.
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
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 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
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.
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:
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
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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
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