Tag: Vegetarian

Choco Almond Truffles

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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

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: Microbeads – What Are They Good For…? (Includes Products That Dont Use Them).

…Absolutely Nothing!

(For Earth Day, I am republishing this post from last year, the Prime Minister may have left, but the issue remains.)

More than a quarter of a million people have signed a petition organised by Greenpeace, The Environmental Investigation Agency, the Marine Conservation Society and Fauna and Flora International calling on UK Prime Minister, David Cameron, to introduce a ban on the use of microbeads.

Barack Obama has banned them in the US, they are banned in Canada and many other countries are discussing a ban.

What are Microbeads?

Microbeads are tiny beads of plastic used in the manufacture of many toiletries and cosmetics. They act as exfoliants in products like toothpaste, facial cleansers, soaps and body scrubs, cleaning products.

Why should they be banned?

Tiny plastic microbeads can’t be filtered out by our sewage system and they end up in our rivers, lakes, seas and oceans. They are a massively polluting substance. Because they are so tiny, they become ingested by all kinds of sea life: birds, whales, turtles, fish, plankton, bivalves and so on. Most birds studied have been found to have microbeads in their stomachs.

Not only do they harm the species that swallow them but they can harm us too, for example when we use toothpaste and eat fish. Some end up in our soil via fertilisers.

8 Billion tonnes of plastic are disposed of in the oceans every year, do we really need plastic microbeads adding to the problem?

There are many more ethical and natural alternatives for example, seeds, cellulose, nut kernels, sugar, oatmeal and salt.

Many organisations and companies are calling for microbeads to be banned, some have agreed to phase them out, others have stopped using them. According to Greenpeace, Asda, Boots, Avon, L’Oreal, Clarins and Bodyshop have all pledged not to use microbeads in their own products. Other companies have made statements announcing the phasing out of microbeads from their products: Proctor and Gamble, Unilever.

The Co-Operative doesn’t use them at all.

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My personal favourite, Dead Sea Magik products don’t contain microbeads or other nasties, are vegan, moisturising, gently exfoliating and you only need a tiny amount so they last a long time too.

1F6AFEA3-1A9C-4422-973E-2492968884EFGreen People organic products have won over 100 awards and are free from microbeads. Most of their products are vegan. Again, a tiny amount is needed, so although they may seem expensive, they last for ages.

They also use recyled and recyclable packaging.

Weleda use natural ingredients, working in harmony with nature, with no petrochemical derivatives, and many of their products are vegan.

We can all help by signing the Greenpeace Petition and by buying our toiletries and cosmetics from companies that don’t use microbeads – or make our own! There are many sites that have recipes for DIY cleansers, exfoliators and moisturisers using coconut oil, avocado and so on.

 Sources:

Greenpeace

Beat the Microbead

Plastic Free Seas

Copyright: Chris McGowan

Improvised Thai Vegetable Green Curry with Chickpeas

This recipe is Vegan and Gluten-Free.

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This came about when we had nothing planned for dinner – nothing new there then! – and found just over half a tin of chickpeas in the fridge that needed using, along with about a quarter of a cauliflower and the same of broccoli.

I don’t often have curry. My husband likes them quite strong and puts tomatoes in which I don’t eat, but this time my tastes prevailed and so was born a mild, creamy curry made with my favourite veg.

Chickpeas – also known as garbanzo beans and gram – are a good source of protein, calcium, iron and fibre.

Most of the ingredients were organic, but not the Green Curry Paste – however, it was free from additives, refined sugar and gluten and was suitable for vegans, so passed muster for this curry.

All measurements are very approximate and timings, well, basically I’m guessing!

The curry was all cooked in a large frying pan, with the vegetables being stir-fried first. Everything was done within 40 minutes or so.

Serves 3 – on the basis that there were 2 of us and enough left over for a third if we didn’t have seconds.

We had it with brown Basmati rice – I know, clash of cultures, but that’s what we like and that’s all we had in.

Get everything prepared beforehand: rice measured, soaked for an hour and rinsed, water boiled for the rice, all veg washed and chopped into small pieces, cans opened.

Ingredients

Coconut oil for frying

1 large Onion, chopped

2 cloves of Garlic, crushed

large handful each of Cauliflower & Broccoli already chopped into small pieces

3/4 Cup Sweetcorn

3-4 Mushrooms, Sliced

1/2 to 2/3 can of Chickpeas

2/3 can Coconut Milk

1-2 Tbsps Gang Keow Wan Green Curry Paste

A Splash or two of Tamari (wheat-free soy sauce)

1 Dsp Coconut Palm Sugar*

Squeeze of Lime

Handful of fresh chopped Coriander

Optional: 1 chopped tomato added near the end, we also thought plain, unsalted peanuts or cashews would go well if liked, but we didn’t have any.

 Method

(Have the rice going when the onion has been stir-frying for a couple of minutes, have a hot dish ready to put it in in case it’s ready first).

Melt the oil until hot enough for the onion to sizzle but not smoking.

Stir-fry onion for a few minutes until shiny, add cauliflower, broccoli and crushed garlic, stir-fry for another few minutes, then add mushrooms and continue to cook until it all begins to give a little.

Add some of the coconut milk, the green curry paste and the tamari and stir, cooking until the paste is dissolved and well mixed.

Add the rest of the milk, chickpeas, sweetcorn, sugar and continue cooking for a few minutes on a low heat with a lid on, until the cauliflower and broccoli are cooked but with a little bite.

Add the nuts if used.

Before serving, add a squeeze of lime juice and some fresh chopped coriander, with more coriander for garnish (I forgot it for the photos!).

Serve on hot plates.

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Hope I didn’t miss anything out!

*http://www.therawchocolatecompany.com

Copyright: Chris McGowan

5lbs in 5 Days: Day 3 Boost Your Juice – Talking Supplements

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This was posted on Twitter yesterday by a fellow juicer!

How are you all doing? We’re halfway there and in a few hours you will be feeling alert and energised if you’re not already. And it’s Berry Banana Crunch Day!! Yum.

I had to give in to an afternoon nap yesterday. Afternoon and evening of the second day are always the most trying for me anyway, but it didn’t help that there was a party going on at our neighbours’ house the previous evening and when I finally did get to sleep, I was woken up in the early hours and couldn’t drop off again. So I gave in and felt much better for it.

Wednesday Wisdom

I hope by now any headache is starting to abate. Are you keeping hydrated?

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I particularly like Pukka Organic Teas, my favourite is licorice and cinnamon but I also enjoy lemon, ginger and manuka honey. I drink a lot of warm water but it feels good to wrap your hands around a mug of tea and feel the stimulating flavours doing their work.

Now we’re on our third day, it’s time to think about supplementing your juices for added benefits. Hopefully by now most of the ‘elimination’ is done and it’s a good idea to start taking probiotics. The live yogurt in today’s Berry Banana Crunch is a good start but then I will start taking a couple of Juicemaster Bacterial Cultures a day to repopulate the gut and intestinal tract with friendly bacteria, replacing what has been flushed out of the system – vital for a strong immune system and a healthy digestive system.

It’s also a good idea to add Spirulina, Chlorella or Wheatgrass powder to one juice a day. Now I know Spirulina is not to everyone’s taste, I absolutely hated it the first time I tried it! I am not usually one to give up at the first attempt so I tried several times, but it was just too vile. I swapped it with my son for his wheatgrass powder, which I find very pleasant.

However, last year I was ordering from the Juicemaster website and they had a special offer on a bundle of supplements, one of which was Spirulina. I wanted all the ones that came with it and it was cheaper to buy them all together so I decided to give it another try. This one is milder than the first brand I tried, but still an acquired taste. I can take it, but some people prefer to take Spirulina separately in a little apple juice rather than ‘ruin’ or ‘taint’ (their words) a large glass of juice.

They also sell Spirulina and Chlorella combined in tablet form if you prefer to take them that way.

Spirulina is a blue-green algae, chock full of vitamins – including B12 – minerals, essential oils, and is three-quarters protein while Wheatgrass is high in chlorophyll, an important bloodbuilder, and is a good source of dietary fibre as well as B vitamins and minerals.

Chlorella is good for boosting the metabolism and increasing energy.

Don’t overdo the green supplements: one type once a day in one juice.

Be sure you buy good quality – preferably organic – supplements if you choose to use them.

Supplements are often expensive and they are by no means essential, these are just the ones I use if you’re looking to boost your juice!

Copyright: Chris McGowan

Easter Coconut & Almond Truffles

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So good to have some sun again after weeks of rain!

These Raw Truffles were made from the pulp left over from the almond milk this morning. (See Almond Milk Recipe). The pulp was left wet and everything was done in the processor. Very quick and simple.

Ingredients

Leftover Pulp fom just under a Litre of Almond Milk

1/2 Cup Raisins

1/2 Cup Desiccated Coconut

4 Dates

1 Tbsp Chia Seeds*

1 Tbsp Raw Organic Coconut Oil

1 Tsp Vanilla Extract

1 Tsp Maple Syrup

For Dusting (Optional): Desiccated Coconut, Finely Chopped Almonds, Raw Cacao Powder*

Method

Process everything until it comes together and you can press it into balls. It doesn’t take long. Place in the fridge in an airtight container and they’ll keep well.

Some garden photos to celebrate Spring!

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Love the smell of hyacinths

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Nesting materials for the birds – we have a pair of robins, several blackbirds, goldfinches, sparrows, blue tits, great tits and a pair of wrens! Idea from Pioneering the Simple Life.

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*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Love Brazils? Beware Potential Selenium Overload!

I got a shock the other day. I have been vegetarian for 40 years and was confident I was never short of any essential vitamins or minerals. I paid attention to what I ate, rarely ate junk food and took supplements when I felt the need. All tests have always come back normal. Since becoming vegan a year ago, I have researched which areas of my diet may need more rigorous attention and apart from a B12 supplement, I decided it was far better to eat a balanced, plant-based diet than to buy expensive supplements that I may or may not need and may or may not absorb on the off-chance that I may become slightly deficient.

 I had read that a good source of Selenium for vegans was Brazil nuts. Fantastic, I thought, I love Brazil nuts. They became my favourite morning snack. I would eat at least 6 and maybe 10 a day.

When I decided to research and write a series of posts on essential vitamins and minerals, I read about Selenium in a little more detail. That’s when I got the shock.

The BDA – the association of British Dieticians – recommends eating only 1-2 Brazil nuts a day and no more than 3-4 due to the possibility of Selenium toxicity!

The Adult RDA for Selenium is 55mcg (micrograms) with an upper limit of 400mcg.

I was consuming about 30g of Brazil nuts, which is approximately 575mcg of Selenium per day!

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(100g of Brazil nuts per month provides the requisite amount).

Selenium is required for healthy thyroid function, to strengthen the immune system, protect cells from damage, and reduce the risk of cancer and heart disease. The amount of Selenium in our foods has depleted due to poor quality soil and contaminated water and varies considerably according to where you live.

However, studies conducted on vegans in the UK, Germany, US and New Zealand (the latter has very low levels of selenium in the soil) showed that the majority were taking adequate amounts of Selenium.

Symptoms of Selenium toxicity include:

Hair loss, fatigue, irritability, white spots on nails, gastrointestinal disorders and neurological damage.

Stopping the excess Selenium and drinking lots of water usually reverses the damage.

Fortunately, I seem to have avoided these problems but I will miss my favourite snack.

Sources of Selenium:

Brazil  Nuts: 30g = 575mcg

Wholewheat Spaghetti 215g = 56mcg

Couscous: 140g = 39 mcg

Shitake Mushrooms 85g = 21 mcg

Wholewheat Flour 30g = 20mcg

Sunflower Seeds 30g = 16mcg

Sources: The Vegan Society

Rich Vegan Foods

Copyright: Chris McGowan

Walnut & Banana Smoothie with Raw Chocolate Mulberry Chips

This is a really thick smoothie – you will definitely need a spoon! – so feel free to adjust the amount of liquid if you prefer it thinner. It is intended as a meal replacement.

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Walnuts are a powerhouse of nutrients: protein, Vitamin E, B vitamins, healthy oils, fibre – good for the brain, good for the heart. Apricots contain iron and Vitamin A while Romaine, Quinoa, Sunflower and Hemp Seeds are also good sources of protein, Banana has potassium – also good for your heart – and Cacao, well, what doesn’t it have and what’s not to like?!

All ingredients are organic where possible.

Ingredients

Small Banana

4-5 Organic Dried Apricots, rinsed

1 Tbsp Quinoa Flakes

3 Large Romaine Leaves, washed and chopped

1 Tbsp Sunflower Seeds

1 Tbsp Raw Hemp Seeds*

1 Tbsp Raw Cacao Powder *

Handful Walnut Pieces or Halves

1 Tbsp Dried Mulberries*

1 Tbsp Raw Chocolate Mulberry Chips* to sprinkle on top

1 Small Glass Fresh Apple Juice + some filtered water if you want it a little thinner

Blend all except the extra Raw Chocolate Mulberry Chips, then sprinkle them on top. Sit back, relax and savour this raw chocolate smooth sensation!

This is for you, K! 😉

*from The Raw Chocolate Company

Copyright: Chris McGowan

B12: What Is It & Do We Need to Supplement?

After ‘Where do you get your protein/calcium/iron from?’ most vegans will sooner or later have to face the B12 question.

It is an important topic, but not just for vegans: B12 deficiency can occur in meat-eaters (farm animals are often deficient and require supplementation),  as well as pregnant women and breast-fed infants whose mothers are vegan, whilst the over-50’s can be deficient due to poorer absorption.

So what is B12, why do we need it, where do we find it, how much do we need and in what form?

B12 is a water-soluble vitamin that is one of the compounds required by the body to convert food into energy. It is required for a healthy nervous system, good bone health and in the development and protection of nerve cells and red blood cells.

B12 deficiency can have severe effects on adults, babies and children, long-term vegans, raw food and macrobiotic vegans, the breast-fed infants of vegan mothers and can lead to serious complications in pregnancy such as pre-eclampsia and neural tube defects.

Symptoms of deficiency can be fatigue, anaemia, poor concentration, gastrointestinal disorders, tingling in hands and feet, and irritability. Severe deficiency can lead to nerve damage, Alzheimer’s disease, pernicious anaemia, spinal cord degeneration and heart disease. There is a also a higher risk of bone fractures.

B12 is produced by micro-organisms and is present in the soil in which we grow our food – or at least, it used to be. A combination of demineralisation through modern farming methods and our concerns about hygiene and bacteria – resulting in the cleansing of soil from vegetables – means we can’t just rely on normal food sources: we are advised to include fortified foods or take supplements.  Well, some experts do and some aren’t too sure! More on this later.

Non-vegans routinely obtain B12 from animal sources: cooked liver, fish/seafood, poultry, eggs, milk amd cheese. However, as I said earlier, these sources are becoming less reliable and older people whether omnivores or vegans are less able to absorb the amounts necessary for healthy bodily functions.

Recommended daily amounts tend to vary from country to country, so you may need to do a little research to find out if you are getting enough.

The Vegan Society in the UK recommends eating fortified foods such as breakfast cereals, plant milks, yeast extract or nutritional yeast with every meal to obtain 3 mcg (micrograms) per day OR a daily supplement of at least 10 mcg OR a weekly supplement of at least 2000 mcg. Good quality organic Aloe Vera juice is also a good source of B12.

It is best to take little and often but the less often you have it the more your body needs, so a higher dose weekly supplement should also provide enough protection.

Traditionally, vegans have relied on sea vegetables and algae such as spirulina, nori and so on, as well as barleygrass, but there is now some doubt as to their efficacy:  recent studies have concluded that these sources are unreliable and possibly dangerous due to contamination. They are believed to contain B12 analogues which can interfere with B12 absorption and metabolism.

Most experts seem to advise supplementation.

But even this is not without controversy! Here comes the science bit: Many supplements are in synthetic form which is not as bioavailable and the general consensus seems to be that Methylcobalamin is the most bioavailable source and ideally a supplement should be a combination of Methylcobalamin and Adenosylcobalamin.

imageSublingual sprays are often preferred to tablets. Global Health Centre recommends VeganSafe B12.

I found it very hard to find an organic B12 supplement and they are very expensive. However, they do last a long time. I had to buy mine from Mykind Organics in the US. I have been taking a weekly spray of 5000 mcg for about 6 months now and my B12 levels are fine. It is raspberry flavoured and very easy to use.

I hope this has helped clarify this issue, it is difficult to be sure of getting the right information when even those trained in this area aren’t even in full agreement!  Watch the short video of a debate on the subject by a panel of experts in nutrition at the end of this article.

Sources: The Vegan Society

Forks Over Knives

Global Healing Centre

Dr Steven Lin

Copyright: Chris McGowan