Tag: Smoothie

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

(Sorry, my husband came up with that!)

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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.

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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).

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 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?

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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.

*

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.

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 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?

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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

Coco Banana Smoothie

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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

Chia Cashew Smoothie

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After seemingly endless cycles of wind, rain, sleet, hail and snow on repeat, the sun came out of hibernation the morning I was having this for breakfast and I was able to sit out in the garden amongst the forget-me-nots, bluebells and tulips. I was joined by variously coloured butterflies and serenaded by a blackbird from the apple tree. So peaceful and so welcome.

*

But on to the recipe.

I love cashews. They are delicately sweet, creamy and versatile. And they are good for you! Little parcels of protein, fibre, B vitamins, magnesium, manganese, copper, calcium, zinc, iron, selenium, potassium and healthy fats. (They contain the least amount of fat of all the nuts). They can be used in sweet or savoury dishes, whole or blended, or on their own toasted, salted or plain. A couple of handfuls of these tiny titans are also reputed to be as effective as 1 dose of prozac for its calming effects, they contain tryptophan, the precursor to seratonin, a feel-good chemical produced in our brains.

Chia seeds, too, have become a favourite: also versatile, they are a healthy addition to smoothies, breakfast porridge and desserts; mixed with water they can act as egg replacement in recipes and punch far beyond their size in nutrients. These tiny seeds provide high quality protein, fibre, antioxidants, healthy omega fats, manganese, magnesium, potassium, calcium and zinc.

They are usually best used pre-soaked to make them swell, however blended in a smoothie helps with this – they keep you fuller longer and help keep your digestive system moving. Some people like a spoonful of chia seeds soaked in a glass of water for 20-30 minutes with a squeeze of lime juice as a refreshing drink.

All ingredients are organic except the yogurt.

Ingredients

1 Small Ripe Banana

1 Small Handful Cashew Pieces

2 Tbsps Raw Hemp Seeds*

1 Tbsp Pumpkin Seeds

1 Tbsp Chia Seeds*

1 Tbsp Millet Flakes

Small Handful Blueberries

2 Medjool Dates, pitted

1 Small Glass Unsweetened Coconut Water

1 Tbsp CoYo Plain Yogurt

*

 Blend and serve.

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*

I was very tempted to add George Harrison’s ‘Here Comes the Sun’ but this You Tube video of Paul McCartney’s ‘Blackbird’ has stunning pictures of a garden blackbird accompanying it, it’s such a gentle song to accompany my peaceful breakfast, I couldn’t resist…

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Green Lady Blended Juice

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This blended juice was my husband’s improvised creation. Anyone who knows our family understands that this can be a tricky situation. He has always maintained a love-hate relationship with cooking: he loves to eat but doesn’t like the process of getting it to his plate!  He has generally lived by the mantra cook high, cook fast, done when smoke alarm sounds! He tries but must be supervised at all times especially if you are the one he’s cooking for: an ambulance once made an appearance when he added 2 heaped teaspoons of ground black pepper to pasta sauce instead of basil and I collapsed on the first mouthful.

He does, however, make our juices every morning, but strictly according to Jason Vale’s recipes, and, apart from the occasional beetroot explosion, these turn out well. Improvisation is not encouraged and I approached this morning’s juice with some trepidation.

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We generally use cheaper organic Gala apples for juicing and save the larger, tarter apples for eating on their own or as desserts. Today we had run out of Galas and so HB used one of my favourite large Pink Lady apples. Sacrilege in my book, so he didn’t ask first. It did, however, make quite a difference to the flavour of the juice.

I loved it. He is very proud of himself.

*

All ingredients are organic, if the lemon is not organic, pare thinly to leave as much pith as possible. Pears are best used for juicing before they ripen.

Ingredients

1 Large Pink Lady Apple

1 Pear

A Thick Slice of Unwaxed Lemon

1 Celery Stalk, chopped

4″ Cucumber

1 Small Carrot

1 Kiwi Fruit, peeled

2″ Broccoli Stem

Handful of Spinach

Third of a Ripe Avocado

*

Juice all fruit and veg except avocado, then blend with chopped avocado for about 30-45 seconds in a high speed blender until creamy smooth.

Add ice if liked.

P.S. HB vetted this before it was published!

*

Copyright: Chris McGowan

Happy Star Wars Day! Yoda’s Youthful Green Smoothie

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 This Green Smoothie was created in honour of The Wise One’s special day!

It’s not guaranteed to bestow long life  – I think 900 years is pushing it a bit – and a wealth of wisdom, but a host of healthy anti-inflammatory nutrients including healthy fats, protein, B vitamins, electrolytes and Vitamin C, will nourish and hydrate your skin and body, while it’s omega oils will also feed the brain.

Due to it’s vegetable content, it’s perhaps more a lunchtime smoothie than a breakfast one.

All ingredients are organic except the live yogurt, but it has no sugar or additives.

Ingredients

Half a ripe Avocado, chopped

2″ of Cucumber, chopped

1 Apple, chopped

1 Tbsp Chia Seeds*

1 Tbsp CoYo Plain Yogurt

2 Medjool Dates, pitted and chopped

1 Glass Unsweetened Coconut Water

Blend and serve.

May the Fourth Be With You!

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Khaki Kiwi Coconut Smoothie!

This smoothie turned out a bit differently from how I’d envisaged, on one of those mornings when things don’t quite go to plan – read more about it in One of Those Days …

The bananas were still very green, despite having been on the windowsill for three days, so I decided to use avocado, kiwi fruit and some cocount milk left over from the previous night’s curry.  Some romaine lettuce and a little wheatgrass powder, would, I thought produce a vivid green smoothie vibrant with health and nutrition, begging to awaken my sleep-starved body. What could go wrong?

This happened:

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I got a little carried away, adding blueberries and açaì powder. It came out khaki and looked less than appetising! And so thick I could probably use a knife and fork to eat it!

It tasted much better than it looked, however – the ugly duckling turned out to be more like a swan, so smooth as it glided down my throat – so let’s start again and pretend I knew what I was doing!

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This brunch in a glass is brimming with antioxidants, minerals, protein and healthy fats. It came out very thick, so you may want to add more liquid.

Ingredients

Half a ripe Avocado

(you can freeze the other half if you remove the skin and stone and chop it up, useful for smoothies or guacamole). 

1 Kiwi fruit, peeled

2 large Romaine leaves, washed and chopped

1 Tbsp chopped Sweet Apricot Kernels* (you can use almonds)

2 Tbsps Shelled Hemp Seeds*

2 Tbsps Coconut Milk

1  or 2 pitted Medjool Dates

Handful of Blueberries

1 Tbsp Açaì Powder *

1 Tsp Wheatgrass Powder

Glass of fresh Apple Juice + a little filtered water

Blend and eat with a spoon – or a knife and fork!

The only video that could possibly illustrate this recipe is the great Danny Kaye’s The Ugly Duckling, however it’s been removed from YouTube due to copyright issues 😕

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Earth Day Comp: Win Stylish Grip & Go Glass Bottles & Let’s Ditch the Plastic!

[ Thank you for visiting, this competition is now closed, but please do read the post anyway…]

Today is Earth Day and to celebrate our amazing planet, I am holding a competition to win a generous giveaway of 2 prizes of not one, not two, but THREE Grip and Go glass bottles! And that’s not all…

Many of you have admired my Grip and Go bottles that I use for storing nut milk and now you have a chance to win your own, thanks to their kind donation of some fabulously stylish bottles – plus an added extra…

But first, there’s a condition:

You have to Read ‘The Science Bit’!

We have all seen the warnings in the media about the piles of plastic clogging up our oceans, littering our hedgerows and harming wildlife. We read the articles and watch the news heralding predictions that there will be more plastic than fish in our seas by 2050 – whilst sipping from our plastic water bottles, popping the plastic takeaway box in the microwave and wrapping leftovers in clingfilm.

It is hard to contemplate a world without plastic, we have grown so used to it in every aspect of our daily lives.

But its production and disposal is choking our planet and harming our health, with chemicals leaching into our food and water, potentially causing cancer, hormone disruption and asthma in children.

Plastic water bottles are a huge contributor to these problems.

💧💧💧💧💧💧

Warm Weather and Plastic Water Bottles

How many of us carry plastic water bottles in the car and leave them there in the sun, often for several days?

Chemicals from the plastic are slowly leaching into the water as the plastic warms up:

  • Antimony (causes chronic health conditions, including diarrhoea, vomiting and stomach ulcers)
  • Bromine (causes irritation to skin and mucous membranes)
  • Endocrine Disrupters affecting hormones, thyroid function etc.
  • Cancer-causing agents 
  • Phthalates used as plastic softeners, associated with asthma in children.

Those plastic bottles will already be old by the time you buy them, having travelled halfway around the globe before you put them in your supermarket trolley, transport them in your warm car and store them in your warm home.

Some well-documented statistics about plastic bottles:

  • In the US, 50 Billion plastic bottles are bought every year and 80% of them end up in landfill.
  • More than 60 Million plastic bottles are thrown away every day in the US alone.
  • Just 1 plastic bottle takes 450 years to completely break down – that’s 25 generations!
  • 17 million barrels of oil are used every year in their production.
  • Bottled water costs 1,000 times more than tap water.

…

  • In the UK, as of 2007, an estimated 13 Billion plastic bottles of water were sold of which only 3 Billion were recycled.
  • The UK consumes 3 Billion litres of bottled water per year.
  • Despite the UK bottled water industry using increasing amounts of recycled plastic, it still creates a huge waste problem from discarded bottles which litter our hedgerows, streets and streams and often end up in the sea via our rivers.

…

  • 1 refuse truck worth of plastic is dumped into the sea every minute and it is getting worse.
  • The Eastern Garbage Patch is an area of ocean 6 times the size of England and is the world’s largest refuse dump.

…

  • Last year, a report by The Ellen MacArthur Foundation announced that by 2050 there will likely be more plastic than fish in the sea.
  • Their research found more than 5 Trillion pieces of plastic floating in the seas, many just 5 mm across making it easy for sea life to ingest.
  • Toxic chemicals leached from the plastic when it breaks down may be ingested by sea life and end up in the human food chain.

…

Here’s one solution:

Reuseable Glass Bottles!

Grip and Go have very generously supplied 6 of their stylish, leakproof, dishwasher-safe glass bottles as prizes in our competition.

350 mls.                    500 mls.                        1 Litre.

There will be two prizes of three bottles each, one prize to be won on Facebook, one on Twitter. You can even choose the colours!

But that’s not all!

In addition to the bottles, there will also be two Double-walled Insulated Travel Mugs, one to go with each prize.

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This is a fantastic prize.

All you have to do is Like and Follow Grip & Go on Facebook and/or Twitter (@gripandgouk) for a chance to win these gorgeous bottles.

The competition will run from Mid-day Friday, 22nd April, 2016 and end at Midnight on Friday, 29th April, 2016.

Winners will be chosen at random.

(NB Apologies to all non-UK residents: due to the nature and weight of the prize, unfortunately this competition is only open to UK-based followers).

Just click on the link below to go to their web site, have a look at the bottles and travel mugs, decide which colours you’d like, click on their Twitter and Facebook links, Like And Follow using #earthdaycomp.

Like and Follow. #earthdaycomp. Easy-Peasy!

Good Luck!

Grip and Go

Twitter: @gripandgouk

Grip and Go Facebook link

Sources:

 Treehugger

Ban the Bottle

The Ellen MacArthur Foundation

The Guardian

Io9 We Come From The Future

Copyright: Chris McGowan

Roll Up, Roll Up, Roll Up! It’s Competition Time!

Drum Roll…

I am very over-excited because today I’m announcing a competition to win some of my favourite juicing accessories – I wonder if you can guess which?

(Clue: They have featured in several of my juicy/nut milk posts!)

No purchase necessary!

Just check back on Friday for details of the prize and how to enter – there are two ways to give yourself a chance to win.

Go on, what have you got to lose?

 Pass it on…

???????????

 

Copyright: Chris McGowan

Magnesium-Rich Hippy Hippy Shake

(It has hemp seeds in it – Hippy? Get it? 😉)

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This shake is like a medicine chest in a glass: rich in magnesium as well as calcium, potassium, omega oils, protein, vitamins and healthy bacteria. It tastes good too! 

Many people are very deficient in Magnesium, which can have serious effects on our bodies from insomnia to chronic fatigue, muscle cramps to migraines, palpitations to chronic inflammatory diseases. For more information on Magnesium Deficiency and Magnesium-rich Plant-based Foods, see my post Magnesium: Are You Getting Enough?

Coconut can help the body absorb Magnesium, Calcium and other Vitamins, thereby maintaining healthy teeth, as well as supporting thyroid function and speeding up the metabolism.

The cultured bacteria in live yogurts help balance the gut and intestinal micro-organisms to aid digestion and support the immune system.

All ingredients are Organic and Gluten-Free.

Ingredients

1 Small Ripe Banana

Handful of Blueberries

Handful of Cashews

1 Heaped Tbsp Gluten-Free Oats

Small to Medium Glass of Cashew Nut Milk (home-made if possible), depending how thick or thin you like it

1 Tbsp Coyo Coconut Yogurt

1 Tbsp Cashew Nut Butter 

1 Tbsp Sunflower Seeds

2 Tbsps Raw Organic Shelled Hemp Seeds*

Optional: 2 Probiotic Capsules* (I open them up and sprinkle them in)

Blend and add a few blueberries on top.

*http://www.therawchocolatecompany.com

*http://www.juicemaster.com

These 1960’s Hippies seem to like it and are still going great guns! Have fun!

Copyright: Chris McGowan