Persimmon Pudding

I had never eaten a persimmon before, the other day I made my way to the wonderful Vasse markets just outside of Busselton and decided to try them. The next day I came across this Persimmon pudding recipe and thought it is meant to be!! The recipe is so simple to make and not knowing what to expect from a simple chia seed pudding and this new found fruit, I was surprised how much I loved this pudding!! Chia puddings are in my opinion one of the best foods on earth, so HEALTHY, so SIMPLE, VERSATILE and so intriguing how little seeds can form a nutritious gel!

I have previously made a banana pudding (yum!) or with cacao, but there are endless possibilities to what flavours you can make :) Try this one and see how amazing these puddings are yourself, they also make a great breakfast!

 

Persimmon Pudding

Ingredients
1.5 cups nut milk (Almond! You could use Rice, coconut or Oat milk)
2 ripe persimmons, peeled, stem side removed, cut into pieces
4 tablespoons chia seeds
1 teaspoon vanilla extract
1 pinch Himalayan salt
1 dash ground cinnamon

Methods/steps

Place chia seeds and milk in a bowl, stirring periodically until the liquid is absorbed.

Transfer to a high-speed blender

Add in vanilla, salt and persimmon

Blend, place in serving dishes, sprinkle with cinnamon and enjoy!

I also topped mine with some coconut and a few blueberries :)

 

It was a perfect (and healthy!) desert for a Tuesday evening :) 

 

 

I hope you enjoy yours too ;)

 

Rockin Raw

xox

Quinoa Flake Porridge with Cacao & Berries

While I love my raw buckwheat, oat and chia seed breakfast I have heard so much recently about Quinoa flakes and the wonders of another superfood from the Inca's! So naturally I bought myself a pack of Organic Quinoa Flakes to try :)

 

Quinoa are at least 13% protein which makes a great breakfast option and can be increased with the addition of nuts and seeds and of course but totally optional, 'Sun warrior protein powder!!' (can you tell I love it? :P) Like many other foods, the less handled it is the higher the nutrition content meaning whole quinoa (not flakes) are even more nutritious. The flakes are still nutritious and good for on to go cooking. They are a good oat substitute for those who are gluten intolerant.

To prepare my quinoa flakes I mixed 1/3 cup of flakes with 2/3 cup boiling water and let it sit for 10 minutes.

Then I added a teaspoon of cacao powder, shredded coconut and raw protein powder (optional) topped with mixed berries! In love with rice milk I also added some milk to help mix the protein power in better :)

 

The flakes are quite bland on their own, you can just have the flakes on their own without the extra's or top with some honey and stewed apples, banana, cinnamon or berries, maybe  a mix of sunflower seeds, pepitas? I love the extra goodness in my quinoa flake porridge :)

 And the close up... :)

Rockin Raw

xox

Ch-ch-ch choose Chia!

Sitting on the patio in the sun on a lovely April 1st I am eating my Chia seeds and soaked Buckwheat with cacao, coconut, LSA, pumpkin kernels... all the goodies!

And I came across these 12 benefits of Chia seeds! I know I have mentioned them before but I still cannot be amazed at these little wonders and although April fools day I fool you not! You must choose Chia :) Why??


1. Chia is gluten free
2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.
3. It contains 20...% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon! (still love my salmon though :P)
4. It boasts 20% protein
5. The protein is a complete protein with all 8 essential amino acids
6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)
7. Chia contains five times more calcium than a glass of milk
8. Chia contains seven times more vitamin C than oranges
9. It contains three times more iron than spinach (another necessity for women in particular!)
10. It contains twice the potassium content of banana
11. It is food for healthy skin, hair and nails
12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)
Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Not sure what to do with them….try these little tips

Soak them over night and put fruit, almond milk, and some cinnamon in them... Voila! breakfast cereal! I love soaking them with raw buckwheat in water overnight then adding LSA, almonds, pumpkin kernels, coconut and cacao powder in the morning and protein powder if you like!

Or Chia Pudding? 3 tbsp chia seeds into 3/4 cup of almond milk, 1/8 tsp vanilla, 1 tsp agave. Let it sit for 30 minutes in the fridge and it’s like a yummy chia pudding!

Add one tablespoon to your morning smoothie - this also adds a thicker consistency if you let it rest for 5 minutes or so :)

To substitute for an egg: Use 1 tablespoon finely ground chia seeds (grind them dry in a blender, food processor or coffee grinder) and 3 tablespoons of water per egg in a baked recipe (does not work in place of eggs for omelets though…

For a healthy energy gel, add a couple tablespoons of chia seeds to a cup of coconut water. Let sit for about ten minutes and you’ll have an incredible energy gel! Beats the socks off of Gatorade for hydration and energy and you get to avoid the fake colours, fake flavours and GMO

Wash your face with it as a gentle exfoliant!

Keep them in your emergency storm, camping, earthquake etc…kit. You will be able to survive for weeks without food, if you have these.

All I know is I LOVE Chia, it has become a staple to my diet :) Ch-ch-ch choose chia!

 

ROCKIN RAW

XOX

Benefits of Lemon water in the morning :)

Every morning when I wake up, the first thing I do is splash my face and drink a nice big glass of water. There is nothing better than feeling the cool cleansing water rinse away the problems of yesterday to start you afresh for a new day! Our bodies are around 70% water by weight and it's important to stay hydrated. While drinking water throughout the day is beneficial, drinking water first thing when waking has unique benefits such as helping to lower stomach acids which cause reflux and keeping you regular by stimulating your bowel movements. I have heard a lot about adding lemon juice to my daily water but I admits have never given it a good thought, then I came across the
'10 HEALTH BENEFITS OF DRINKING LEMON WATER!' and I have been convinced to add my lemon ASAP! :)

 Lemon is a natural energizer; it hydrates and oxygenates the body so it feels revitalized and refreshed! Health benefits of lemon are due to many nourishing elements like vitamin C, vitamin B, phosphorous, proteins, and carbohydrates present in it.

1. Reduces Fever. Lemon has its own set of antiseptic and natural medications.

2. Balances pH. Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.

3. Fight cancer. Lemons contain 22 anti-cancer compounds, including flavonol glycosides, which stop cell division in cancer cells.

4. Boosts your immune system. Lemons are rich Vitamin C and flavonoids that work against infections like the flu and colds.

5. Relieve tooth pain. In addition, lemon can also be used in regular cleansing of your teeth.

6. Perfect for Weight Loss. A few drops of lemon juice in hot water are believed to clear the digestive system and purify liver as well.

7. Decrease wrinkles and blemishes. Vitamin C in lemons helps to neutralize free radicals linked to aging and most types of disease. Drinking of lemon juice mixed with water and honey brings glow to the skin.

8. Flush unwanted materials and leans your bowels: Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.

9. Cures Throat Infections. Lemon is an excellent fruit that aids in fighting problems related to throat infections as it has an antibacterial property.

10. Relives respiratory problems. Lemon lowers blood pressure and increases the levels of HDL (good cholesterol).

Step 1 - have yourself a nice big glass of water in the morning before breakfast when you first wake up.

Step 2 - if you have some, add some freshly squeezed lemon and add to your life all the benefits the yellow wonders can provide :) I know I will!

Rockin Raw

xox

Salad and Sprout!

Salad and Sprout... it kind of sounds like 'Twist and Shout' from the Beatles and that's exactly what salads and sprouts make me feel like doing! After a little drought from growing my sprouts... sorry now I can't stop rhyming haha, I decided to utilise my little green house again, and after 4 days of harvesting my little alfalfa seedlings, I had abundance of sprouts which lasted for days!! and I only used 2 tablespoons of seeds/2 little rows! They are wonderful to incorporate into salads, so crisp and fresh and full of goodies... you can do just about anything with sprouts :)

After 4 days and ready for harvest :)

I came across this wonderful explanation of why sprouts are so good for you from a site called 'Disease Prevention' found here...

"A true sprout is the baby which comes out of the seed the day it is... born to life. Sprouts when born are given all the nutrients they will ever need, including all enzymes and proteins. When you consume sprouts you are consuming a living food that metabolically works with the human body effortlessly. Considering the many health and environmental benefits, if you haven't considered adding sprouts to your diet, here are 12 reasons to why you should start.

The health benefits of grains are entirely dependent on how they are eaten. Refined, processed grains are stripped of most of their nutrients, as the bran and the germ are removed. This is done in order to be able to preserve the grain for longer periods. When making white flour, over half of the vitamins B1, B2, B3, E, folic acid, calcium phosphorus, zinc, copper, iron, and fibre are lost.

Eating refined grains has negative health effects, and they can directly contribute to problems such as obesity, high cholesterol, heart disease, stroke, hyperglycaemia, and diabetes. True health comes from living foods. Eating sprouts can make you feel alive and energized. Here are the top 12 reasons to eat sprouts:

1. Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Enzymes are special types of proteins that act as catalysts for all your body’s functions. Extracting more vitamins, minerals, amino acids, and essential fatty acids from the foods you eat ensures that your body has the nutritional building blocks of life to ensure every process works more effectively.

2. When you say protein, the first things on people’s minds are meat, chicken, fish, egg, and dairy products. What most people do not know is that sprouts are also very high in protein. In fact, they can contain up to 35 percent protein. Adding sprouts to your diet will give you the necessary protein intake required by your body minus the fat, cholesterol, and calories that typically come with animal meats. Sprouts are also highly recommended for vegans and vegetarians.

3. The quality and fiber of the protein in the beans, nuts, seeds, or grains improves when it is sprouted. Proteins change during the soaking and sprouting process, improving its nutritional value. The amino acid lysine, for example, which is needed to prevent cold sores and to maintain a healthy immune system increases significantly during the sprouting process. The fiber not only binds to fats and toxins in our body to escort them out, it ensures that any fat our body breaks down is moved quickly out of the body before it can resorb through the walls of the intestines.

4. Since sprouts are also high in fiber and low in calorie, they can contribute positively to any weight loss diet plan. Eating sprouts will let you enjoy nutrients without the extra calories. It will also make you feel fuller and stave off hunger longer. If you are looking for a way to lose weight, include sprouts in your diet.

5. Vitamin content increases dramatically. This is especially true of vitamins A, B-complex, C, and E. The vitamin content of some seeds, grains, beans, or nuts increases by up to 20 times the original value within only a few days of sprouting. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent.

6. Essential fatty acid content increases during the sprouting process. Most of us are deficient in these fat-burning essential fats because they are not common in our diet. Eating more sprouts is an excellent way to get more of these important nutrients.

7. During sprouting, minerals bind to protein in the seed, grain, nut, or bean, making them more useable in the body. This is true of alkaline minerals like calcium, magnesium, and others than help us to balance our body chemistry for weight loss and better health. Their digestibility is rooted from the high amount of enzymes that they contain. Eating sprouts can be very helpful for people with digestive or bloating problems. They are also perfect for younger kids and elderly people.

8. Sprouts actually contain oxygen and regular consumption of raw bio-genic foods with their abundant oxygen is valuable to health. Bio-genic foods are a good source of essential fatty acids (the average western diet is generally deficient in these) which play a major role in the immune system defences.
9. Sprouts are the ultimate locally-grown food. When you grow them yourself you are helping the environment and ensuring that you are not getting unwanted pesticides, food additives, and other harmful fat-bolstering chemicals that thwart your weight loss efforts.

10. The energy contained in the seed, grain, nut, or legume is ignited through soaking and sprouting.

11. Sprouts are alkalizing to your body. Many illnesses including cancer have been linked to excess acidity in the body. Growth of cancer cells are initiated by a lack of oxygen and these cells, along with viruses and bacteria, cannot live in an alkaline and oxygen rich environment. Broccoli sprouts are especially effective at preventing gastritis, ulcers, stomach cancer and even allergy and asthma.
12. Sprouts are inexpensive. People frequently use the cost of healthy foods as an excuse for not eating healthy. But, with sprouts being so cheap, there really is no excuse for not eating healthier.

I had a bit of an experiment with salads and have to tell you of this one which is so tasty! I cooked up some lentils, added an abundance of sprouts, mushrooms, avocado and tomato's topped with turmeric and cumin, yum :)

Salad in the making with home grown sprouts, lentils, avocado and mushroom

Get some sprouts into your daily meals! And better yet have a go at growing them :)

Rockin Raw

xox

Have you Activated your Almonds?

Almonds are a little super food that are among the richest sources of health-benefiting nutrients essential for optimum health. The nuts are from a small deciduous tree native to the West-Asian mountain ranges enclosed in a stony hard shell. There are many reasons why we should include almonds in our daily diet and a few are listed below...

• Almonds are rich in dietary fibre, vitamins and minerals as well as being packed with health promoting phytochemicals to protect from disease and cancers 
• These nuts are the complete source of energy as well as nutrients, they are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is excellent in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
• Almonds are free in gluten and therefore, are one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are, in fact, healthy alternatives in people with wheat food allergy and celiac disease.
• These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Together, these vitamins work as co-factors for enzymes during cellular substrate metabolism.
• Further, they are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
• Almond oil is extracted from the nuts used as an emollient. Applied regularly, it helps keep skin well protected from dryness. Additionally, the oil is used in cooking in Iran, and Turkey. It is also used as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical, and cosmetic industries.

A hand full of almonds a day provides much of recommended levels of minerals, vitamins, and protein. They are also wonderful for those living an active lifestyle. A small handful (28g) of almonds contains around 160 calories - 14g of the essential fats, only 6g of carbohydrates and 6g of protein.

Add some almonds to your diet today!! I eat them as a snack or chop them into yoghurt or my breakfast, or better yet make almond milk!! :)

So now that you have added almonds to your daily diet, for those who want to take it to the next level... have you heard of activating your almonds???

It sounds a little strange doesn't it!! Almost as if i have gone off my 'nut' by suggesting these little guys will become rockets shooting into the air... well they are rockets of health i can give you that! Activating almonds are suggested to enable your body to fully receive the full benefits of the nutrients inside to make them more digestible and more nutritious.

The activation process requires almonds to be soaked in water for a period of 12 hours. Advocates believe this deactivates enzyme inhibitors and brings the nut to life. Once the almonds have been soaked, they are then dehydrated at low temperatures (40 degrees) over a 24-hour period. Dehydrated almonds have a similar flavour and texture to roasted.

According to Lisa Yates, nutritionist with Nuts for Life “Activation is like sprouting of grains (wheat or barley grass) or sprouting of seeds (mung bean sprouts or alfalfa sprouts). It converts some of the starch to simpler sugars, converts some of the protein as the emerging seed is breaking these down for fuel for its new growth.”

So i gave it a go!

How to activate your almonds!
Time: 12-24 hrs soaking + up to 24 hrs drying

Ingredients:
2 cups raw almonds (not roasted or salted) enough water to cover the almonds in a dish.
Soak the almonds in the water for 12 hrs.
Rinse the nuts under running water, and if you want to add flavour – add a couple of tsp of your choice of flavour to the rinsed almonds, and stir to combine well.
‘Dehydrate’ the almonds on low heat (either in a dehydrator or on the lowest temperature your oven will do). This will take anywhere from 6-24 hrs, depending on the temperature you’re using. The nuts will be done when they feel (and taste) dry.

After doing this the almonds were compared one by one... i do like the more puffed up yet crunchy texture of the activated almonds! While they do not taste different, i am happy to be receiving the full potential of these nuts.

Into my dehydrator they go :)

And i found this awesome site that has recipes and ideas to use your activated almonds in :) Found Here

Rockin Raw

Xox

Super food Sunday - Quinoa

Quinoa is a seed and regarded as a grain like crop. It is a chenopod, closely related to beets, spinach and tumbleweeds. After harvest of the seeds, the grains need to be processed to remove the coating containing the bitter-tasting saponins. Quinoa grains are in general cooked the same way as rice and can be used in a wide range of dishes. Quinoa leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is limited.

Most plant foods are lacking in one or more of the essential amino acids. However, quinoa the best source of complete protein in the plant kingdom (14% by mass) and provides all the necessary building blocks for the skin, bone and brain regeneration. Plus there is a good range of minerals and B vitamins which enable the protein content of quinoa to be used effectively for cell renewal. Being a seed, quinoa is high in anti-inflammatory omega-6 oils and ideal for those who are wheat or gluten intolerant.

Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest.

A summary of the main benefits of quinoa are listed below:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is an essential amino acid mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

8. Phosphorous in quinoa helps to produce phospholipids in the brain and nervous system

9. Potassium balances out sodium, reducing bloating, puffiness and high blood pressure.

10. Zinc and selenium in quinoa offer potent antioxidant protection.

And last but not least...

11. One of the best nutritional benefits of quinoa is that it is a complex carbohydrate. There are 2 types of carbohydrates , Simple Carbohydrates and complex carbohydrates. The simple carbs include many of the processed and refined foods that we find on our supermarket shelves, ready meals, white flour, white rice, processed meats and so on. These foods have little value in our diet and most of the carbs are converted to fat. However complex carbs are digested into your body slowly. They are whole foods that have not been processed and leave you feeling fuller for longer.

Quinoa is a complete natural product that had simply been harvested, cleaned and packed. There are a good many other excellent grains that have similar benefits but for some you need to check that they are called whole grain or whole foods to be sure they are complex carbohydrates.

Red Quinoa cooked

Saponin content

Quinoa in its natural state has a coating of bitter-tasting saponins, making it unpalatable not only to us but to the birds thus requiring minimal protection in cultivation.

The toxicity category rating of quinoa saponins treats them as mild eye and respiratory irritants and as a low gastrointestinal irritant.The saponin is a toxic glycoside, a main contributor to its hemolytic effects when combined directly with blood cells. In South America, Quinoa saponin has many uses outside of consumption, which includes detergent for clothing and washing, and as an antiseptic for skin injuries. The risks associated with quinoa are minimal, provided it is properly prepared and leaves are not eaten to excess.

Preparation

Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous. It is versatile and can be used in savory or sweet dishes.

Most boxed/packaged quinoa has already been rinsed for convenience, and cooking instructions therefore suggest only a brief rinse before cooking, if at all. If quinoa has not been rinsed, the first step is to remove the saponins, a process that requires rinsing the quinoa in ample running water for several minutes in either a fine strainer or a cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative.

One cooking method is to treat quinoa much like rice, bringing two cups (or less) of water to a boil with one cup of grain, covering at a low simmer and cooking for 10–15 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).

Vegetables and seasonings can also be added to make a wide range of dishes. Chicken or vegetable stock can be substituted for water during cooking, adding flavor. It is also suited to vegetable pilafs, complementing bitter greens like kale.

Quinoa can serve as a high-protein breakfast food when mixed with, for example, honey, almonds, or berries; it is also sold as a dry product, much like corn flakes. Quinoa flour can be used in wheat-free and gluten-free baking.

Can you eat Quinoa raw?

Yes! All you need to do is rinse the quinoa, soak it in cool water for 8 hours and rinse it once more. That’s it. Rinsing is important to rid of the saporins. After 8 hours it is still quite crunchy so you may want to leave it for another round of soaking, but if it is too water logged it may become smelly. But the benefit of preparing quinoa this way is of course you retain nearly all the goodness!

The other method of preparing raw quinoa is of course by sprouting/germinating them, however even sprouted they barely change at all and the sprouts are tiny. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: Only 2–4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g. 12 hours with wheat. This process, besides its nutritional enhancements, softens the grains, making them suitable to be added to salads and other cold foods.

Sprouted White Quinoa

The low-down on Red and White Quinoa

Calories
If you want to lose weight, white quinoa is the healthier choice because it is slightly lower in calories. A ¼-cup serving of white quinoa provides 160 calories, while the same serving of red quinoa contains 180 calories. The difference isn't likely to be significant unless you consume quinoa often; if you switched from eating ½-cup of red quinoa to ½-cup of white quinoa daily, you'd save 280 calories weekly.

Fat Content
Although white quinoa is lower in calories, it's less appropriate for low-fat diets because it contains 4 g per 1/4 cup, compared to 3 g in ¼-cup of red quinoa. While dietary fat is high in calories, it provides many health benefits, as it helps your body absorb vitamins, promotes healthy brain function and ensures proper growth and development.

Carbohydrates
Carbohydrates are your body's primary source of energy, so high-carbohydrate foods are ideal for athletes. Red quinoa is higher in carbohydrates, with 33 g per 1/4 cup compared to 29 g in a ¼-cup serving of white quinoa. Neither type of quinoa is appropriate for low-carbohydrate diets, which can be beneficial for weight loss.

Fiber
If you want to increase your daily fiber intake, white quinoa is a much better choice because it provides nearly twice the fiber of red quinoa. A ¼-cup serving of white quinoa provides 11 g of fiber, while red quinoa contains 6 g. Dietary fiber is helpful for weight loss because it provides satiety; it also promotes the health of your digestive system and can help you manage your blood sugar and cholesterol levels.

Protein
White and red quinoa have similar amounts of protein. White quinoa is slightly higher in this nutrient, with 7 g per 1/4 cup compared to 6 g in each ¼-cup of red quinoa. Protein builds and maintains your body's tissues so it's vital for your health. 

Vitamins and Minerals
Red and white quinoa have similar vitamin and mineral contents but white quinoa is slightly healthier in terms of these nutrients. A ¼-cup serving of white quinoa provides 15 percent of the daily suggested intake of iron and 2 percent of the daily suggested intake of calcium, while red quinoa contains 12 percent and 0 percent, respectively. In addition, white quinoa offers 4 percent of the daily suggested intake of vitamin A in each ¼-cup serving, while red quinoa provides none

Sourced from Livestrong

Major nutrients per 100g of uncooked Quinoa

Calories	368
Total fat	6.07g
Omega-6 oils	2977mg
Protein	14.2g
Carbohydrates	64.16g
Fibre	7mg
Vitamin B1	0.36mg
Vitamin B2	0.32mg
Vitamin B3	1.52mg
Vitamin B5	0.77mg
Vitamin B6	0.49mg
Folate	184mg
Magnesium	197mg
Iron	4.57mg
Phosphorous	457mg
Potassium	563mg
Manganese	2.03mg
Selenium	8.5mcg
Zinc	3.1mg

I myself have used quinoa in salads, cooked like rice but am keen to try the sprouts! Maybe even make a breakfast out of it? Or i cannot wait to try a quinoa sushi!! There are new adventurous meals ahead :) 

Raw and gluten-free sushi

4 Nori sheets
2 c sprouted quinoa
1 tbl apple cider vinegar
1 sliced avocado
1/2 cucumber
1 carrot

Cut cucumber and carrot into 2" long thin strips. Mix apple cider vinegar well into quinoa and spread on top end of a Nori sheet. Top with remaining ingredients nicely and carefully. Roll over and seal the end with water. Done! :)

Rockin Raw

Xox

Super food Sunday # 1- Avocado's

I though i would start off my super food Sunday posts with a favourite of mine - avocado.

Avocado's are a rich source of mono-saturated fat which are important for your heart health. It can in fact reduce blood cholesterol levels! The oleic acid found in these fats are also linked to a lower risk of breast cancer.

A wide range of other nutrients can be found in the buttery green flesh including vitamins C, E and B5, folate, iron, magnesium and potassium. They also contain the antioxidant plant chemical beta sitosterol which has also been shown to reduce blood cholesterol levels, prevent cancer and improve age-related male hair loss.

The high vitamin E content boosts the immune system while lupin helos to protect against eye cataracts and age related degeneration of the retina.

Other benefits include:

Prostate Cancer Prevention - Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense - Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection - Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health - Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol - In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health - One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention - The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source - Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse - Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

The nutritional content of avocado's can be summarised below...

Avocado – average size (150g)
Calories	240
Protein	3g
Total fat	22g (34% RDI)
Carbohydrate	12.8g (4% RDI)
Fibre	5g
Vitamin C	9mg
Potassium	728mg
Vitamin E	3mg

Spicy Avocado Dip (serves 4)

2 large avocados
juice of 1-2 limes
2 large garlic cloves, crushed
1 tsp mild chilli powder or to taste
salt and pepper

Methods
1. Cut the avocados in half. Remove the stones and discard. Scoop out the flesh and discard the skins.
2. Place the avocado flesh in a food processor with the juice of 1 or 2 limes to taste. Add the garlic and chili powder and process until smooth.
3. Transfer to a large serving bowl, season to taste and serve!

If you have dehydrated biscuits with sundried tomato's this would be amazing :) I love to chop avocado into my salad but in raw foods avocado's make a great base for mousse or pudding!


Raw Chocolate Avocado Pudding

(Serves 1)

Recipe from the Rawtarian 

1 medium avocado (not gross - ripe and at peak of perfection please!)
1/2 cup dates (you can soak in warm water for an hour to soften them and easier to blend)
2 1/2 tablespoons raw cocoa powder
1/4 cup water + 1/8 cup water
1 1/2 tablespoons honey
1/8 teaspoon celtic sea salt (or less)

Methods
1. Throw these raw chocolate avocado pudding ingredients into a high-speed blender. Start blending on slow and then crank up the blending speed to high.

2. Blend until puddingy and gooooood! You might need to start and stop this a few times to get it to blend properly because the dates will require more blending than pudding recipes that don't contain dates. If you have a good blender (AKA Vitamix or Blendtec) then you should be able to get this super smooth.

3. You may need to add a tiny bit of extra water to facilitate blending. But if doing so only add TINY bits at a time! Try not to add extra water or it'll end up watering it down and changing the consistency.

This raw pudding tastes best when chilled in the fridge for at least a few hours.

This is such a versatile super food to incorporate into any meal of your day :) 

Rockin Raw

Xox

Superfood Sunday - What is a 'Superfood?'

To help me (and maybe you?) learn about nutrition i am starting a regular 'Superfood Sunday' post. Here i will write about different Superfoods each week on a Sunday, their nutritional contents and add in a recipes or two and ideas where we can incorporate the superfoods into our daily diets.

But to start i want to write about just what a superfood is...

A superfood is a nutrient-rich food considered to be especially beneficial for health and well-being.
It is sometimes used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fats or artificial ingredients, food additives or contaminants.

While clean living, eating a balanced healthy diet and regular exercise is a common sense way to living a healthy lifestyle, choosing a healthy diet that is rich in superfoods is an easy step to improving how you look and feel.

Over 2,000 years ago the father of modern medicine - Hippocrates, wrote about the link between diet and health which is now being used in modern day medicine as doctors and dietitians look towards our diet to prevent and treat diseases. All foods have some nutritional value but some like superfoods have a whole lot more than others! In particular are plant based fruits, vegetables, wholegrain cereals, beans, nuts and seeds containing many vitamins, minerals, essential fatty acids and phytochemicals to increase our health and well-being. Superfoods can...

• Reduce cell damage such an antioxidants in blueberries
• Block growth of cancerous cells such as phytochemicals in broccoli and kale
• strengthen then immune system such as garlic and onions
• Produce anti-inflammatory effects and increase heart health such as omega-3's in salmon and tuna
• Increase mental focus and productive output 
• Lowers blood cholesterol and improves sugar regulation such as cinnamon 

Some studies suggest that eating certain foods can help you live longer and healthier and may even counteract the negative effects of smoking, lack of exercise and stress AND certain diseases or illnesses. While it may be easier to pop a vitamin pill every morning, real foods such as superfoods contain many active whose combination and interaction offer more health benefits. 

And best of all, most can be readily available and easy to incorporate into our diets!