Raw Foods

 

 

Brazil Nut and Chia Seeds Cookies 

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Description:
If you make your own nut milk, (see nut milk recipe below) this recipe is great for using up the leftover nut pulp. It is a rich source of protein, fiber and omega oils. This recipe can be used as part of a raw food diet.

Ingredients:
Basic Recipe:
Apx 2 cups Brazil nut pulp from making nut milk
3-4 Tbsp Agave syrup
3 Tbsp coconut oil
Pinch of salt
3 Tbsp chia seed soaked in 1 cup water till thickened


Directions:
Mix all ingredients together and use in one of the following “variations”.
Drop dough by small spoonfuls onto teflex or parchment lined dehydrator trays. Press dough to flatten. Dehydrate at 105 degrees for apx 12 hours or till desired crispness of cookie. Halfway through dehydrating, take cookies off the teflex / parchment sheets and continue to dehydrate till desired doneness.

Variations for cookies:

Ginger Snaps:
To basic recipe add:
1 tsp cinnamon powder, 1 tsp ground clove, 1 ½ tsp ginger powder, ¼ cup molasses, more agave syrup to desired sweetness

Chocolate Cookies:
To basic recipe add:
2-3 Tbsp raw cacao powder, more agave to desired sweetness, cacao nibs and or chopped nuts if desired

“Graham Cracker” / Cinnamon cookies:
To basic recipe add:
1 tsp raw cacao powder and 1 tsp cinnamon powder
These can be made into individual cookies or spread into a square and scored to make squares or shapes

Orange Spice Cookies:
To basic recipe add:
¼ cup lemon juice, 1 orange (peeled), ½ tsp cinnamon
Blend orange with lemon juice and add to pulp and cinnamon.


Notes: Brazil Nut Milk Soak 2 cups of Brazil nuts in water overnight (8-12 hours). Drain off water and rinse nuts. Put nuts and 6 cups of water in a Vita Mix and blend several minutes. Pour contents into a large bowl lined with a nut milk bag or a clean cotton cloth (t-shirt). Squeeze liquid into bowl. Add agave syrup to taste (aprox. ¼ cup) and pinch of salt if desired. Makes about 1½ - 2 quarts nut milk. Store in container (preferably glass) in frig. Will keep for 4-5 days. Save brazil nut pulp for other recipes.


Special Diet: High Protein, High Fibre, Low Calorie, High Omega Fats


Category: Raw Foods

Submitted By: OK In Health E-Magazine



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Recipe
Tuscan Leek, Potatoe & Bean Soup
Category: Soup
Description: Welcome those crisp winter days with a pot of hearty Tuscan bean soup. Leeks are a unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables belong in your diet on a regular basis. Like their allium cousins, onions and garlic, let leeks sit for at least 5 minutes after cutting and before cooking to enhance their health-promoting qualities.
A good source of dietary fiber, leeks also contain goodly amounts of folic acid, calcium, potassium, and vitamin C. Easier to digest than standard onions, leeks have laxative, antiseptic, diuretic, and anti-arthritic properties.
Leeks contain many noteworthy flavonoid anti-oxidants, minerals, and vitamins that have proven health benefits.
Leeks are low in calories. 100 g fresh stalks contain 61 calories. Further, their elongated stalks provide good amounts of soluble and insoluble fiber.
Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral and anti-fungal activities.
Allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring reduction in the total blood pressure. It also blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
Leeks are great source of minerals and vitamins that are essential for optimum health. Their leafy stems indeed contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions. 100 g fresh stalks provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.
In addition, leeks are one of the good source of vitamin A (1667 IU or 55% of RDA per 100 g) and other flavonoid phenolic anti-oxidants such as carotenes, xanthin, and lutein. They also have some other essential vitamins such as vitamin C, K, and vitamin E. Vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Further, its stalks have small amounts of minerals such as potassium, iron, calcium, magnesium, manganese, zinc, and selenium.
Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb).
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