Blended Purple Carrot Memory Juice*

As promised in Ever Had Purple Carrots?  here is a recipe using purple carrots and carrot greens.  I’ve called it the Memory Juice because the anthocyanins that make fruit and veg purple are believed to help with improved memory, among many other benefits. Click the link to find out all about why you should not turn your nose up at differently coloured vegetables or discard your greens.

All ingredients are organic, so the peel is left on. If using non-organic or waxed lemons, peel them thinly so that you retain the pith where the micronutrients lie.

If you’re new to beetroot and not sure, you can peel them so they won’t be as earthy but you’ll lose a lot of nutrients.

Ingredients

2 Purple Carrots, washed, peel left on

1 Small Beetroot, ditto

2 Apples

A Small Handful of Carrot Greens, washed and cut up (they contain protein and are rich in magnesium, potassium and calcium)

1/2 Lemon

1″ Ginger (anti-inflammatory)

3″ Broccoli Stem (also a good plant source of calcium and B vitamins)

1/2 Celery Stalk

Juice all the ingredients, placing the greens, lemon and ginger in between carrots and apple to help them through, put the celery through last so it doesn’t block up your juicer.

Blend the juice with 1/4 Ripe Avocado to make a thicker, more satisfying juice and add more protein and essential fatty acids, good for the skin, good for the brain.

Look at the rich colour – your friends could be forgiven for suspecting you’re stocking up for the next vampire convention!

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*Disclaimer: it’s not really purple but the carrots are!

Copyright: Chris McGowan

Ever Had Purple Carrots? They’re Even Better For You Than Their Orange Cousins (Juice Recipe Included)

 

imageThese purple carrots occasionally turn up in our Able and Cole organic veg box, they come all dressed in their green finery and not a bit goes to waste.

Purple carrots are every bit as healthy as our standard orange varieties but come with the additional benefits contained in their purple hue, the same ones that make blueberries, for instance, a superfood.

Purple carrots originated in the Middle East thousands of years ago, before the orange ones from Turkey.

They contain the usual Vitamin A and Betacarotene of their orange cousins but up to 28 times the anthocyanins – the phytochemicals that give them their purple colour. These phytochemicals are antioxidants and anti-inflammatory and along with the usual carotenoids, they are believed to help promote good vision.

Blue- and purple-coloured fruit and vegetables are also believed to help improve memory, protect against heart attacks, help control weight and blood cholesterol as well as improve glucose tolerance.

Here’s where it’s really interesting though: researchers at the University of Queensland discovered that purple carrot juice may help in reversing the negative effects of a high fat/high carbohydrate diet.* The juice was low in carotenoids compared with whole raw carrots and they deduced that it was likely the anthocyanins that made the difference in increasing glucose tolerance, as well as cardiovascular and liver function. They noted also that the soluble fibre in purple carrots helps lower blood cholesterol and blood glucose.

Carrot greens are generally discarded, but you could benefit from adding some to a juice or snipping them into a salad, soup or stew. (NB I use organic carrot greens, which I know have not been sprayed, there are no known official warnings about sprayed greens, but please wash all vegetables and leaves thoroughly).

They contain protein and are rich in calcium and potassium, magnesium (in which many people are deficient) and vitamin K which is necessary for good bone health.

Carrot greens also contain up to 6 times more vitamin C than the roots.

(We find they need using within 2 or 3 as they soon wilt and start going yellow).

Watch out for a juice recipe using purple carrots and carrot greens, coming soon. For now, here’s my Purple Morning Glory using purple instead of orange carrots – it’s such a vibrant colour! (I love ginger and am used to a lot, but use your discretion and begin with a thin slice! It is a wonderful anti-inflammatory and along with the vitamin A and C in the fruit, this is an excellent juice if drunk regularly to help prevent and ease the symptoms of colds or other chronic ailments).

https://www.abelandcole.co.uk/

*http://healthyliving.azcentral.com/health-benefits-eating-purple-carrots-18228.html

If you are at all concerned about using any information in this post, please consult your doctor.

Copyright: Chris McGowan

Açaí, Blackberry & Coconut Gelato

imageAçaí, Blackberry and Coconut Gelato
aka
ABC Gelato because it’s easy as! (Can you guess today’s musical clue?)

The hedgerows are covered in blackberries and as I write, the sun has been poking out from behind lowering clouds after a weekend storm, so I thought it would be a good opportunity to repost an easypeasy lemonsqueezy blackberry gelato recipe.

The recipe has 5 ingredients and takes 5 minutes in a food processor. In fact it’s so quick that by the end of today’s music of choice – it can only be ABC by The Jackson Five – you will be serving up a deliciously creamy, fruity gelato and hopefully enjoying it in a sunny garden. (I was going to go for ‘Blackberry Way’ by The Move, but it’s a bit mournful as she’s just left him and it’s raining!)

Açaí Powder is a great source of antioxidants and has a chocolatey/blackberry flavour which works well with the blackberries in this gelato and the Pitch Dark raw chocolate shavings to serve.

 Açaí berries are high in nutrients, and a source of Omega 9 and 6 fatty acids which help reduce bad cholesterol and raise good cholesterol. They have been a staple fruit for Amazonian tribes for centuries and are reputed to be anti-inflammatory and anti-aging. The Raw Chocolate Company Açaí powder we use is organic and Fairtrade.

Coconut Palm Sugar is guilt-free (no trees are harmed in its production), it is reputed to have a low-glycaemic index (which means it doesn’t cause spikes in blood sugar) and looks and tastes similar to brown sugar. It is not overly sweet like refined sugar and maintains a good mineral content.

*NB the blackberries need to be frozen overnight first*
If you are going to serve straightaway, chill the glasses before you start.

As always, all measurements are approximate, especially in this recipe.

Makes enough for a couple of scoops each for about 4 people, depending how much you ‘sampled’ along the way!

You need to work quickly, so have everything measured out and ready before you begin, removing the blackberries from the freezer last of all.

Ingredients:

About 30g Blackberries, washed and frozen, reserve a few for decoration
About 120 mls or 1/2 Cup Coconut Milk
1 rounded Tbsp Açaí Powder*
2 rounded Tbsps Coconut Palm Sugar* depending how sweet or tart you like your blackberries/gelato (you may want to grind it a little finer first)
The Raw Company Pitch Dark Raw Chocolate* shavings to decorate

Method

Put the Blackberries, Açaí Powder, Coconut Palm Sugar and 60mls or 1/4 of a Cup of Coconut Milk into the food processor and pulse a few times to break down the blackberries.

Scrape down and add a little more Coconut Milk and process on a low setting for a few seconds. Scrape down. Repeat.
How much more Coconut Milk you use depends on the amount of blackberries etc, but don’t overdo it as the gelato will become thinner as the blackberries defrost.

Don’t overdo the processing, work quickly.
Scoop into chilled glasses, decorate with fresh blackberries and Pitch Dark shavings.

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Don sunglasses, sit in peaceful sunny garden and savour the flavour! (Ok, I can’t promise sun or a peaceful garden, but the sunglasses will hopefully make you look Cool 😎

*http://www.therawchocolatecompany.com

Copyright: Chris McGowan

Blackberry, Açaí & Chia Smoothie

imageIt was just warm enough to have my breakfast smoothie outdoors this morning, but there is a definite autumnal feel in the air first thing. Nevertheless, reluctant to give in just yet, I donned my shorts and sunnies and made the most of it.

This smoothie had some gorgeous large organic blackberries in it. Blackberries are SO good for you.

Nutritionally dense, blackberries are rich in antioxidants, including Vitamin C, minerals and fibre. They are everywhere at the moment, so why not go back to your roots and spend a couple of hours in the fresh air blackberrying – be sure to wash them well and inspect them for insects before eating. Of course, if you’re 3 years old like my grand-daughter, completely disregard this advice, eat them all before you get home and just beam your purple smile!

Açaí is a South-American super-fruit with a mild chocolatey/blackberry flavour which complements the blackberries well while adding lots of healthy nutrients to the smoothie. Açaí is extremely high in antioxidants and has been found to boost immune cell function.

Pumpkin seeds are a good source of Omega 3 essential fatty acids and a good plant-based source of zinc, good for prostate health, a strong immune system, cell growth, wound healing and the breakdown of carbohydrates.

Vegan and Gluten-Free if you use Gluten-Free Oats.

Ingredients

1 Small Banana

Handful Blackberries, washed

1 Tbsp Açaí Powder*

2 Heaped Tbsps Oats

Glass Unsweetened Chi Coconut Water (depending how thick or thin you like it)

1 Tbsp Chia Seeds*

1 Small Handful Pumpkin Seeds

Blend and sip at leisure!

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Green on Green: A Blended Juice (not a smoothie!)

Has anyone tried to tell you that if you blend a juice with some avocado you are either ‘cheating’ or you’re really having a smoothie. I have read this so often. A blended juice is neither ‘cheating’ (cheating whom or what?) nor a smoothie. It is a means of adding some essential fats and protein to freshly extracted juice in order to create a more nutritionally balanced meal-in-a-glass, if doing a prolonged juicing programme, or to make a juice more satisfying and keep you fuller longer. Either way, it will help prevent drops in blood sugar levels and also help keep you from reaching for processed sugary or fatty snacks during those mid-morning or mid-afternoon slumps.

Ripe avocados are easily digested and so versatile. I love them blended into cold-pressed juices, made into guacamole or a salad dressing or with lemon and black pepper on toast or crackers.

They are so good for your skin and are said to help prevent loose skin if you are losing weight. They provide essential fats for opimum brain function. They are also hydrating, as are cucumber and celery. Fennel is a good digestive aid and adds a touch of aniseed flavour to the juice.

All ingredients are organic and therefore have their peel left on (except the avocado!)

Always wash thoroughly whether organic or not.

Ingredients

2 Small Gala Apples

3″ Cucumber

Thick Slice of Wax-free Lemon

1″ Marrow (large zucchini)

2″ Broccoli Stalk

1/2 Stick of Celery

Small Handful of Baby Spinach

1″ Fennel

1/4 Ripe Avocado

Method

Start with an apple then juice all the ingredients except the avocado, finishing with the second apple.

Blend the juice with the avocado.

If you are new to juicing or this is just too green for you, add another apple or a slice of pineapple, but try it first.

If you sip slowly through a (preferably) metal straw it will protect your teeth, aid digestion and help the environment by using straws that are reusable, chemical-free and don’t end up in landfill or the water supply.

Copyright: Chris McGowan

Red Lettuce & Black Bean Protein Salad

imageA short post of a quick salad lunch that was made up of leftover items the day before shopping. These are often the most interesting and unusual meals made up of ingredients you wouldn’t normally put together.

This isn’t too outlandish though, it’s very plain and simple but looks more posh than it is due to the presentation, which often tempts a reluctant eater into trying something they would instantly refuse if you suggested it.

This salad has black beans left over from making veggie burgers (recipe here for Vegan Black Bean & Walnut Veggie Burger ) – an excellent source of vegan protein – in a tamari and olive oil dressing with more protein in the shelled hemp seeds and walnut pieces scattered on top. You could add more colour with tiny tomatoes and red and yellow peppers, but I don’t eat them due to them being nightshade foods, which can exacerbate skin and joint problems.

Ingredients (all organic)

Cover the plate with washed Red Lettuce Leaves

Make an inner circle of thinly sliced Cucumber (Washed and peel on)

Place julienne sticks of Carrot (washed but peel on) on top of the cucumber

Halve some Red Grapes (washed well, especially if not organic as they are usually sprayed many times during their production) and lay on top of the carrot.

Mix 1/2 Tin of rinsed Black Beans and some chopped up Spring Onion in a dressing of Tamari, Black Pepper and Raw Virgin Olive Oil

Tip into the middle of the salad

Scatter Raw Shelled Hemp Seeds over the salad and top it off with a scattering of Walnut pieces.

Drizzle more dressng over the salad.

Copyright: Chris McGowan

Chillin’ on a Chilly Afternoon with Chilli

The other day a momentous event happened:

I went to a local café.

To put this in perspective, let me sketch in some background details. Bear with me, it’s worth it.

I haven’t been to a café for 29 years. That’s no typo. The last time I went to a café or restaurant or anywhere that sells food to eat on the premises, was the evening of the day we moved across country to our present house.

It was an horrendous two days of travelling, I was in a monumental amount of pain having just injured an already seriously injured back a few minutes before getting into the car. We were all tense. I was moaning in the front seat, Mum was worrying and feeling carsick in the back, the kids were confused and apprehensive and concerned about me. My husband was doing his best to concentrate on the driving and not get lost. (We do tend to get lost, a lot).

We had an equally horrendous first night at a hotel. We had requested a room with a firm mattress for me, it was anything but.  Our daughter was completely unsettled and spent the night wandering between their room and ours (on the next corridor),  with her exhausted older brother in tow. It was one of the longest and most uncomfortable nights of my life, spent part-time in her bed, part-time on the floor, part-time in ours, and no-one getting any sleep.

Next day, moving-in day, we had to sit in the drive of our new house for several hours waiting for the removal van to turn up and bring us some furniture to sit (and in my case lie) on. I wanted to scream and scream and scream with the pain. (Mum meanwhile was happily filling in the neighbours about our family history over the garden fence!)

When we were finally in, it was early evening. Mum kindly offered to buy us dinner, but wanted us to go to a local restaurant. I had assumed it would be fish and chips out of the paper.  However, she wanted to treat us in an effort to erase the horrible time we’d had. I couldn’t face it, but I didn’t want to disappoint her or the kids who rarely had such an opportunity to eat out. It was the only way I was going to get any food and I was feeling light-headed. Even takeaway was too much for us all to face as it meant trying to find plates and cutlery, washing them etc. So we agreed.

It was a small, homely restaurant with just a few tables and a tiny reception area. The seats were totally unsuitable for me in my state, even padded around with cushions for support. (I am feeling every painful moment of this story as I write, it’s not one I usually like to recall). 

We waited, and waited. The staff were very apologetic, fully aware that something was going on besides kids getting ravenous and all of us about to begin gnawing on a chair leg. They called us through, just as I was about to throw in the towel.

The plates and portions were enormous. There was no way I was going to sit through all that. I felt sick with pain and knew that if I let go of the chair and table that were providing support, in order to use the cutlery, I was done for. My husband tried cutting up the food for me.

I had one mouthful and had to give in. We asked Mum to stay with the kids and my husband took me home, put me to bed and dosed me up with painkillers before returning to the restaurant. To this day, I don’t know if they saved his meal or if the kids ate theirs. I passed out in bed and have never been in an eating establishment since.

So, you see why my visit to the local café was such an adventure.

My husband had often spoken about this café in a lake setting where he and his cycling friends stop off for tea and toast during their bike rides. He kept wanting to take me, just for some fresh air and a change in scenery. I was sceptical that the seats would be suitable (they never are), but this particular day, I felt adventurous, it was a fine if slightly chilly day and I decided to go just so my husband could show me what he’d been describing and the subject would be closed. We would have a cup of tea – herbal in my case, he had made sure they sold it – admire the view and come home.

When we arrived, there was only one other couple there and we had the choice of sitting inside or out. The inside chairs were no good for me, but the outside wicker ones looked more promising so we chose a table outside and once I was installed with my ever-present support cushions, I looked around and let out a breath that I didn’t even realise I’d been holding on to.

It was a stunning setting, with a huge lake, trees, fields, housemartins. The lady who served us was friendly and helpful. I had done a quick scan of the meals chalked on the board and soon confirmed there was nothing vegan and gluten-free available. This was where fishermen and cyclists came for toasted bacon sandwiches in the mornings, in the heart of farming country. There were the usual lasagne, jacket potatoes with tuna and cheese, fish and chips and so on.

We ordered tea, my husband had his usual strong brew and I had green with jasmine. I was surprised he didn’t order a scone or cake to go with it. I looked at the menu she had given me; no, there definitely weren’t any vegan snacks, I was beginning to feel hungry and realised I hadn’t had lunch, but I encouraged him to have a scone if he wanted one. He checked with the lady that there weren’t any vegan options and surprisingly, after asking if I ate eggs (!) she said they had chilli that was vegan.

I was more than a little surprised and very sceptical. We questioned her further. Something about the fact she kept switching between vegetarian and vegan made me a little wary. But she was so keen to find me something as, by this time, I was becoming a little light-headed and all those memories came flooding back.

She offered salad, rice, jacket potato and tortilla chips as options to accompany the chilli. She checked the ingredients on the tortilla chips and on the balsamic salad dressing. I was getting caught up in the thrill of it all and as my husband had agreed to the scone I decided to go for it. I was out, I was in a café after all this time, surrounded by breathtaking scenery, it was a lovely afternoon and I wanted to make the most of it. I chose the chilli, salad and tortilla chips.

As we drank our tea and waited for the food, some moorhens came out to play and entertained us chasing around on the grass.

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 The food arrived and it looked good. I couldn’t believe this was all happening. I was really enjoying myself, and my husband couldn’t believe he’d got away with bringing me out to one of his many cycling stops and we were actually having an enjoyable afternoon out.

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I tentatively tasted the chilli, my husband warned me it may be a bit too spicy for me, it was, but it was good. Then I noticed the textured bits and I was a bit flummoxed, but I was sure it must be some kind of textured vegetable protein. My husband checked with the waitress, she concurred and told us not to worry, she was vegetarian and she understood. She said it was quorn.

Now I had read recently that Quorn were introducing vegan products into their range after a lot of consumer pressure (they had already gone gluten-free). I trusted that this was one of them. A little voice in my head was trying to get my attention. But I trusted her, she had checked and I didn’t want to spoil this celebratory occasion or ruin my husband’s friendly relationship with her and make it awkward for him to go there again with his friends.

As the skies darkened and rain threatened, we called it a day and headed home. I couldn’t wait to tell my family what just happened. I put pictures on Instagram of my vegan chilli. My son commented ‘Fab!’ (He’s a man of few words). Then, ‘How was the chilli?’ ‘Fab,’ I replied, picking up his (relatively) youthful parlance (although I hesitate to describe his appropriation of a sixties expression as youthful, but we’ll let that pass).

Then I remembered and decided to Google quorn.

Guess what.

 Yes, 3 of their products are indeed now vegan. My quorn mince isn’t one of them.

There is a difference between vegetarian and vegan.

 My chilli was gluten-free. It was also vegetarian.

Copyright: Chris McGowan

Berry Chia Breakfast Jar

This is a pretty way of making chia porridge, so if you’re feeling arty and have the time, have a go! 

This is such a healthy breakfast and will keep you going (in both senses of the word!): it has protein, calcium, minerals, fibre, healthy fats, vitamins and antioxidants galore. Plus it looks pretty.

You can choose alternatives to the nuts – golden linseeds, pumpkin seeds – and vary the fruit according to what’s in season. I am making the most of organic raspberries at the moment. I always intend to put some in the freezer for during the winter, but usually end up eating them all!

Vegan, gluten-free (I used gluten-free oats) and if you substitute the cashews, nutfree too. Organic except for the maple syrup.

(Take a look at the video at the end – but you’ll have to click onto the blog if you’re reading this via email).

Ingredients

1 Heaped Tbsp Chia Seeds

3 Tbsps Oats

1 Medium Glass Chi Unsweetened Coconut Water

1 Tsp Maple Syrup (optional)

CoYo Coconut Yogurt (dairy and sugar-free)

Cashew Pieces (you can substitute with other seeds)

1 Ripe Pear or 1/3 of a Mango

Raspberries (or any other berries)

Blueberries

Desiccated or Shredded Coconut

Method

Soak the chia seeds and oats in the coconut water in a jar overnight or for ar least an hour in the fridge, stir well.

You can soak the cashew pieces, too, if you prefer, but if you want to layer them, do them separately.

Soaking nuts deactivates the phytates (which bind to minerals in the body and remove them) and makes them more easily digested, softer too.

When ready to add other ingredients, either stir maple syrup into chia porridge or drizzle it over the layers.

Layer coconut (or other dairy-free) yogurt, cashews, pear and berries. Sprinkle desiccated or shredded coconut on top.

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Hopefully, the sun will be shining and you’ll have the time to be able to sit back and enjoy at leisure, admiring the colours and  beauty of Nature.

(I know this is but a dream or wishful thinking for a lot of you, but maybe you can treat yourself on a weekend).

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Ps I was looking for an appropriate video and came across this – I never knew such things existed! How do people think these things up? I am just adding it for amusement, not promoting it in any way. Enjoy.

Copyright: Chris McGowan

Lemony Sweet Potato Juice

Sweet potato juice always reminds me of sherbet for some reason and this is like sherbet lemons! Well, that’s what I think, anyway, don’t hold me to it. Refreshing and simple, with not too many ingredients. Good source of Vitamin A, C, B Vitamins, potassium, essential fatty acids, fibre.

Ingredients

(all organic)

1 Sweet Potato, scrubbed, peel left on

2 Carrots, ditto

Handful Oakleaf Lettuce, washed

1 Apple

1/2 Lemon, ditto (thinly peel if waxed to keep the pith)

1 Kiwi, peeled (don’t like the furry bits!)

Juice and ice if liked.

Copyright: Chris McGowan

Sweet & Sour Vegetable Soup

After a week where I actually developed tan lines and pink knees (quite a feat for my lilywhite skin), the weather did a major volte-face: the temperature plummeted, the skies glowered like thunder and the heavens opened. The raindrops were so huge and heavy and sounded so loud I feared for the resistance of the utility room roof!

Soup! I must have soup!

I had swapped my shorts for jeans and donned my long socks (my mum thought I said long johns, but I didn’t want to jump the gun, we have a whole other season to get through first!) Soup was definitely called for and there were a few veg needing to be used up.

I have to confess, I don’t like dark leafy greens such as kale, chard and cavolo nero or black kale. I know, they are a must-have from the veg world providing so many essential nutrients including protein, calcium, A and B vitamins, Vitamin C and K (essential for bone health), iron and Omega 3 fatty acids, and I do have them often but generally in juices. I find them bitter and chewy when cooked. (I do like cabbage and spring greens).

We had been juicing some cavolo nero but there were a few leaves left that were in a use-by state and I didn’t want to have them again in my next juice. Our neighbour with the allotment had generously given us some runner beans and a giant marrow (huge zucchini), so these formed the basis of the soup. I wanted to try something different as these last in particular are a bit bland.

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Look at the size of this marrow! It was about 35cms or 14″ long! It is so heavy and will last ages. We’re going to have to get creative to do it justice.

****

This is what we came up with – you might be surprised by a couple of the ingredients:

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Ingredients

All measurements approximate.

(All organic, so any peel left on – except for onion!)

About 1/2 Cup Puy Lentils soaked while rest of veg prepared to make more digestible

1 Tsp Raw Virgin Coconut Oil

A few leaves of Cavolo Nero, washed and chopped with any thick veins removed

1 Onion, chopped

2 Cloves of Garlic, pressed

2 Large Carrots, washed but with peel left on, chopped

About 3-4″ Large Marrow, washed and chopped

About 6-8 Runner Beans, washed and chopped

About 1/4 -1/2 medium head of Broccoli, washed and chopped, including stem

3 small Bramley Apples (from our tree, early windfalls) peeled and chopped

1/2 Tablespoon Coconut Palm Sugar (Unrefined and retaining minerals, it has a low GI, meaning it doesn’t cause spikes in blood sugar levels or insulin production like refined sugar, much less sweet).

2-3 Tsps Vegetable Bouillon Powder in approx 3/4 Litre of Hot Water (or enough to just cover the vegetables)

or 3/4 Litre of Vegetable Stock

A Small handful dried Sage Leaves (from our garden)

Splash of Tamari

Lots of Ground Black Pepper

I was going to add a pinch of Cinnamon, but chickened out at the last minute!

Method

In a large saucepan, melt the coconut oil until a piece of onion starts sizzling but not smoking hot.

Add onion and garlic and stirfry for a minute then add the rest of the vegetables, gently stirring them about. Put the lid on, turn down the heat and let them sweat for about 10 minutes, stirring occasionally.

Add the rest of the ingredients and simmer on a low heat for about an hour or until the lentils and cavolo nero are thoroughly cooked.

I like soup to be blended a little to thicken it and bring together the flavours, so we whizzed it a little with a stick blender before serving, but left most of the vegetables whole.

Adjust the seasoning.

****

This made enough for 3-4 servings, depending on your appetite and whether having it for a light lunch or main meal. It was even better the following day when the flavours had blended. I had it for dinner the second day with some brown basmati rice in the bottom of the bowl.

Extremely satisfying, tasty and different.

And I didn’t mind the cavolo nero at all!

Copyright: Chris McGowan