Showing posts with label bee pollen. Show all posts
Showing posts with label bee pollen. Show all posts

Tuesday, 24 March 2009

Sweetness without Sugar–Spikes: Low–Glycemic Raw Foods

In recent years, a number of lovely low–glycemic raw food sweeteners have appeared on the market, which can be wonderful additions to any healthy eating plan. However, many people feel unsure how to use these delectable ingredients. In this article, you can find out the ‘skinny’ on delicious foods such as lucuma, mesquite, yacon, carob and stevia PLUS how to use them in raw food recipes :)

Lucuma
Lúcuma (Pouteria obovata) is a Peruvian sub–tropical fruit that is usually found in raw food stores as a powder, made from the dried fruits. This yellow–gold, rich powder is actually my FAVOURITE of the lower–glycemic sweet raw powders, as it has a unique, delicious taste – something similar to shortbread or caramel.
Lucuma used to be called ‘The Gold of the Incas’ and is said to be the most popular flavour for ice cream in Peru where it natively grows ;) Lucuma is related to mamey, green sapote and canistel (egg fruit) and is an excellent source of carbohydrates, fiber, beta–carotene, B vitamins and iron.


Yacon
Yacón (Smallanthus sonchifolius) is a root vegetable, also native to Peru, in the Andes. Yacon can be found in many forms in raw food stores – syrup, powder, dried slices. It is often called the ‘apple of the earth’ and is related to the sunflower and Jerusalem artichoke. The syrup is very thick, dark and sweet while the dried slices taste a bit like dried pineapple slices and make great snack food, or trail mix additions.
Yacon is actually said to be ‘no glycemic’ as the sugars it contains (inulin/fructooligosacaride (FOS)) cannot be absorbed by the human body, which makes this a low–calorie product popular with diabetics and those with other sugar–related issues such as candida. Yacon is reputed to be a pre–biotic and a pro–biotic, meaning it supports the beneficial bacteria in the intestines. It is also rich in fiber, potassium and antioxidants.


Mesquite
Mesquite powder is made by grinding the seed pods of the mesquite tree (Prosopis spp. – also known as algorroba) – a leguminous plant found in arid/desert areas worldwide. This golden powder has a distinctive, sweet, almost nutty taste.
Mesquite powder is high in protein, lysine, calcium, magnesium, potassium, iron, zinc, and dietary fiber. Mesquite is another sweetener recommended for diabetics or those interested in balancing blood sugars.


Carob Powder
Carob powder is also made by grinding seed pods – this time, the pods from the carob tree (Ceratonia siliqua). Carob is another leguminous tree, native to the Mediterranean – it also grows well in California and Florida.
Carob has long been appreciated as a non–stimulating alternative to chocolate. The silky–fine carob powder from Italy that we sell is the richest, most chocolaty carob powder I’ve ever tried. Look out too for dried whole carob bean pods.
Carob is not particularly sweet by itself, however, combined with any of the other sweeteners mentioned here, you can create delicious chocolate replacements. Carob is said to be rich in calcium, phosphorus, magnesium, B Vitamins, Vitamin A, protein and fibre and is also traditionally used to relieve diarrhea in infants.


Stevia
The herb stevia (Stevia rebaudiana) is part of the sunflower family, native to South and Central America. It is very popular with diabetics as it doesn’t raise blood sugar levels and is almost calorie–free.
Stevia can be obtained in different forms, from the whole leaves, to crushed leaves, powders, liquid extracts and so on. It is intensely sweet and only a very small amount is required in recipes (it’s easy to accidentally use too much stevia and alter the taste of meals, so add it in small amounts to begin with ;)
Stevia is said to contain calcium, iron, magnesium and zinc, though it is usually used in such tiny amounts that the nutritional benefits might be minimal... It’s used more as an easy way to add a lot of sweetness without adding more calories/bulk to a dish.


Other Sweet Treats

Goji Powder/Goji Berries
Goji berries (Lycium barbarum) have become very popular in recent years as a healthy sweet ‘superfood’. They are part of the nightshade family. Dried whole goji berries are very widely available, along with goji berry powder. I LOVE the goji berry powder and feel it is best eaten straight from the packet ;) It can be used in smoothies, puddings, cakes and so on too though. Gojis are said to be rich in protein/amino acids, B Vitamins, beta carotene and minerals like calcium, iron, potassium and zinc.


Pomegranate

Pomegranate fruits (Punica granatum) are native to the Middle East and are now grown all over the world. Pomegranates are a medium–glycemic, delicious fresh fruit and it is also possible to get dried, concentrated pomegranate powder and dried whole pomegranate seeds. The pomegranate powder is bright pink and tastes a bit like sherbet ;) It’s nice used in smoothies, cakes and puddings. The dried whole pomegranate seeds can be used like any other dried fruit, though they are much more ‘tart’ in flavour than something like dates/apricots. Pomegranates are said to be rich in B vitamins, Vitamin C, iron and potassium.


Hemp Protein 50%
Industrial hemp (Cannabis sativa L.) is a plant with many uses, from food to clothing, fuel, paper, cosmetics and more. Hemp powder 50% is a powdered hemp product made by Nutiva that contains less fibre and more protein – 50% protein. It is sweeter than most hemp powders because there is less fibre. While this powder is not super–sweet by itself, it is certainly a unique, nutrient–packed ingredient for sweet raw dishes. Hemp is rich in essential fats, protein, vitamin E and iron.


Coconut
Coconut (Cocos nucifera) is an awe–inspiring plant with myriad uses. As a food it is available in many raw forms such as coconut flour, oil, butter, chips, shreds or simply fresh coconut water/meat. Coconut is naturally a little sweet.
Coconut water is a rich source of electrolytes and in general coconut offers healthy fats, iron, zinc phosphorus and some B vitamins, among other things.
I love using coconut butter, flour or fresh coco water/meat in sweet meals, plus adding coconut chips to soups for a tasty, chewy garnish ;) My absolute favourite use of coconuts though is drinking the sweet, fresh coco water – YummmMmMmmmm...


Nuts & Seeds
Some nuts/seeds and their butters have a natural sweetness to them, which can make them ideal choices in recipes like cakes, cookies, grawnolas etc. I find almonds naturally a little sweet for example, along with macadamias, hemp seeds, pine nut butter and hazelnut butter.


Bee Pollen

While different bee pollens can differ vastly in their taste, colour and texture, they are usually naturally at least a little sweet. The best bee pollen I’ve ever tasted was from a little bee–keeper in New Orleans somewhere and the pollen actually tasted like chocolate ;O I don’t know what those bees had been picking up but it was a gorgeous concoction.
Bee pollen is a nutrition treasure–trove – proteins, amino acids, folic acid, B vitamins, trace minerals, vitamins E and K and much more...
I like to just eat bee pollen by itself usually. We have a gorgeous sweet pollen in our store that I eat regularly. One of my favourite ways to eat pollen is to simply mix together pollen with shelled hemp seeds as a nutrient–packed ‘trail mix’ or snack.
(Warning: some people can get allergic reactions to bee products/pollen – always try a small amount at first.)


Honourable Mentions:

Cinnamon
Cinnamon (Cinnamomum verum) is a spice made from the cinnamon tree. Cinnamon is naturally a little sweet, plus warming and pungent.
Cinnamon ‘quills’ are made by stripping bark from cinnamon trees and drying it. The dried bark is then commonly made into a powder.
Cinnamon is said to have a high level of antioxidants, manganese, iron, calcium and there are also reports that it can be useful in treating diabetes/blood sugar imbalances.


Vanilla
Vanilla (Vanilla spp.) is an exotic, pungent spice derived from the seed pods of orchids. Vanilla is available in different forms like whole vanilla pods, vanilla powder, liquid forms and so on. We have an incredible vanilla powder for sale, along with whole beans.
While vanilla is not particularly sweet by itself, it makes a lovely addition to many sweet raw dishes. Vanilla is well–known as an aphrodisiac and is also said to be a great aromatherapy scent to help handle food cravings.


Maca
Maca (Lepidium meyenii) is a root vegetable native to the Peruvian Andes. Maca is not particularly sweet by itself, yet is quite often used in sweet raw dishes as a ‘superfood’ addition. Maca is most commonly found in powdered form and is usually a creamy colour, though red and black maca powders are also available (green and purple roots also grow ;)
Maca is renowned as an energy–enhancer, aphrodisiac, adaptogen, hormone balancer and nutrient powerhouse. It is rich in minerals like selenium, calcium, magnesium, iron, plus protein, fatty acids and amino acids.


CamuCamu Powder
Camu berries grow on small, wild trees (Myrciaria dubia) from the Amazon rainforest of Peru/S. America. Camu powder, made from the dried berries, can be purchased from raw food suppliers. It is usually pink in colour, a little sweet and very ‘zingy’, a bit like sherbet ;) It is reputed to contain the highest amount of Vitamin C of any food, along with flavenoids, calcium, iron and amino acids.
Camu by itself is a bit more ‘zingy’ than sweet – it can be used to add ‘zing’ to sweet dishes though ;) I usually just take it by itself as a powerful, bioavailable vitamin C supplement.


Fresh Low Glycemic Foods:

If you’d prefer to have some fresh low glycemic sweet treats, here’s a list of yummy possibilities:

*berries (raspberries, blackberries, strawberries, blueberries, cranberries etc.)
*limes/lemons
*fresh cherries
*grapefruit
*non–sweet ‘fruits’ like bell peppers, tomatoes, cucumbers, okra
*fresh corn
*rhubarb
*edible flowers and blossoms, such as mallow, borage, fuchsia, hibiscus, jasmine and squash blossoms.



Recipes
You can create untold sweet wonders using different combinations of the above ingredients ;) For a little inspiration to get you started, here are eight recipes that use a variety of the foods mentioned above:

*Almond Dreambars
Watch HERE to see how to make these dreeeaaaammmmy smooth treats ;)
Ingredients: almond butter (or any nut/seed butter), coconut oil, lucuma, goji berries


*Hemp Milk
Click HERE to watch my demo of how to make a sweet, yummy hemp milk drink.
Ingredients: hemp seed (butter), cinnamon, cardamom, sweetener such as lucuma/yacon/stevia/dried fruit. Optional: maca, whole goji berries to float in milk ;)


*Yumballs
Visit HERE to learn how to create some delicious goji berry ‘yumballs’ for sweet treats from the fridge ;)
Ingredients: goji berries, nut/seed butter, yacon/lucuma powder. Optional: hemp protein 50%, stevia, cinnamon, maca


*Yumpots
One of my favourite, quick ways to make smthg sweet, raw and delectable is to simply mix up a few of the ingredients mentioned above, by hand, in a little bowl. I call these ‘yumpots’ and the variations are endless – here’s an example, to serve one:

1 tbsp hempseed butter
1 tbsp carob powder
1 tbsp yacon powder
big pinch cinnamon powder
water to thin to desired consistency
optional: 1 tbsp goji berries to stir in for chewability

Simply put all the ingredients into a little bowl, mix together by hand and ENJOY :)


*Truffles
Sweet raw truffles can easily be made up in batches and kept in the fridge or freezer for instant sweet satisfaction as and when desired ;) Again, the possibilities are endless, here is a basic example recipe to start with:

3–5 tbsp (to taste) of powdered sweetener of your choice – e.g. lucuma, yacon, mesquite powders (NOT stevia in these quantities ;)
3 tbsp almond butter OR 1 cup soaked nuts of your choice, e.g. walnuts, hazelnuts, almonds, pecans
½ cup carob powder
Liquid to combine – e.g. water, nut/seed milk, fresh coconut water – to desired consistency

Combine everything in a food blender/processor until all bound together in a big sticky lump. Divide out into small balls and chill in fridge or freezer. Can be rolled in powder (e.g. hemp protein 50%) or shredded coconut, decorated with gojis and so on – use your creativity ;) Add different things like coconut oil/butter, vanilla, cinnamon, bee pollen, a couple of drops of orange/peppermint oil, maca, camucamu powder etc for different tastes and effects.


*Satisfying Smoothies
Again, the possibilities for sweet, low–glycemic, satisfying smoothies are endless. Here’s an example recipe to get you started (for one person):

2 cups nut/seed milk (see hemp milk recipe above to see how to make nut/seed milk if unsure) OR the water and meat from a young coconut
2 tbsp lucuma powder
½ tsp maca powder
pinch of stevia
big pinch of cinnamon powder

Blend all of the ingredients together in a blender and enjoy :) As elsewhere, try different ingredients/combos to your taste – e.g. add goji or pomegranate powder, hemp protein 50% powder, sprinkle with bee pollen or go chocolate–y with a heaping tablespoon of raw carob powder ;)


*Chia ‘Rice Pudding’
Chia seeds are a wonderfully energising, light, filling food to use in puddings, cookies and cakes. Here’s a simple chia mock ‘rice pudding’ idea (serves one):

4-5 tbsp dry chia seeds
2 cups nut/seed milk of choice (e.g. almond, hemp milk)
2 tbsp lucuma or mesquite powder
pinch of stevia
big pinch of cinnamon powder
optional: cardamom to taste

In a blender, mix together all the ingredients except the chia seeds. Pour the mixture out into a bowl, stir in the chia seeds and let them soak up the liquid for at least 10 minutes before eating. You might also like to stir in some goji berries or coconut chips, top with some goji powder, add some maca powder or sprinkle with carob powder before serving...Enjoy :)


*Green Goddess Ice Cake
This gorgeous recipe is from Icelandic Raw Goddess Solla, voted one of the top raw food chefs in the world, in the 2008 Best of Raw Awards :)
You can use this as a complete recipe for a cake, or you can also just make the base to use as candy balls or just make the filling, as a pudding – this is a versatile recipe... Solla recommends making the cakes in small muffin molds...

Cake Crust (this can also be made into little ‘candy’ balls)
3/4 cup soaked almonds
1/4 cup raw coconut flakes
1 cup goji berries
1 Tbsp organic lime zest
hint of vanilla or cinnamon
1/8 Tsp Himalayan crystal salt

Process all the ingredients together in a food processor. If the mixture seems very dry, add 1-2 Tbsp of water, then press the crust into a cake pan or muffin molds.

Cake Filling (this can also be served on its own as a pudding – perhaps using avocado instead of coconut meat)
1 cup young coconut meat (OR pine nuts and/or macadamias - soaked for 2-4hrs)
3 Tbsp lucuma
1 Tbsp mesquite
1/2 cup yacon syrup
1/3 cup lime juice
2-3 Tbsp lime zest

Blend all the ingredients for the filling in a high speed blender or a food processor until smooth and creamy, then pour the filling over the crust. Place the cake(s) into the freezer for at least 1-2 hrs. ENJOY :)

Solla is the chef for our 30–Day Raw Food Weight Loss Programme ‘The RevitaLive Plan’, which offers a full 4–week, low–glycemic raw food menu planner, with all the recipes included. You can see more about RevitaLive and access Solla’s recipes HERE. We also offer ongoing monthly meal planners from Solla, in our ‘Inner Circle’ raw food community, see HERE.

If you’d love more inspiration for making low–glycemic sweet raw treats, I recommend checking out Kate Magic’s unique superfood recipe book, ‘Raw Magic’, which includes many of the above ingredients in the recipes.
Evie’s Kitchen’ by Shazzie is another great resource for recipes with these alternative sweeteners.
I also always recommend checking out online raw recipe resources like goneraw.com for further ideas.


I trust this has given you some extra inspiration for your own raw food experiments.
Most of the dried foods mentioned above can be found at the RawReform Store.
Enjoy :)

Sources:
TheRawFoodWorld.com
Wikipedia.com
RawReform Recipes Book

Monday, 1 October 2007

Blessed and Blissed in BC...

Alllllllllllrighty then…on we flow and here I am now in Vancouver, BC…hurray :) Despite the incessant downpour here, it seems like a delightful place and I’m very happy to be here and especially to be back with my man…ahhhhhhh, I breathe deeeeep and give gratitude ;) I was also treated to breathtaking views over the Rocky Mountains on the plane journey yesterday and today experienced the fun and revelry of the ‘Taste of Health’ expo here in Vancouver…the raw food presence was STRONG – it was wonderful to see, for a festival that was not particularly angled towards raw food…Raw BC were there with a booth, Gorilla Foods and others were around, doing food demos and selling raw snacks, one woman was promoting a raw retreat centre, Doug Graham had a booth and gave talks and Matt and I were delighted to speak to a packed room of vibrant Vancouverites…considering we were only added to the programme a few days ago, it was quite some turnout and we squished all we could into the hour time-slot ;) Thanks to all of you who joined us…

on September the 29th I had:

1 litre water
600ml green juice with apple
500ml green juice with apple
1 apple
4 tbsp chia soaked in water, mixed with mulberries
3 dried pineapple rings
500ml water
box of prune plums
500ml water
water and meat of one young coconut
700ml green juice with carrot and apple
little bowl of spirulina mixed with lucuma, mesquite, water and mulberries
500ml water

For those in the Vancouver area who didn’t hear us speak today and would like to come along to an event, I’m happy to say we have another couple lined up for you precious northern-dwelling petals ;)

Firstly, the Monarch and I will both be speaking next Saturday, the 6th of October, at a raw potluck being held at this address:
907 West 33rd Ave, corner of Laurel Street, starting from 5pm.
(Please bring an organic, raw vegan dish to share)

Then later this month, on October the 27th, I will be giving a talk at the Yoga West Studio, at this address: 2662 West 4th Ave, from 3pm.
Hope to see you at one of those events if you’re around ;)

on September the 30th I had:

1.3 litres water
700ml green juice with carrot
water of one young coconut
½ a bowl of chia soaked in water mixed with lucuma and mulberries
500ml water
a few slices of dried pineapple, an organic mango
500ml green juice with lemon
the rest of the chia mix from above, with some ridiculously yummy Artisana Amazon Bliss Butter – mmmmmmmm :)
1 litre water

When I was Juice Feasting for a few days last week, many of you wrote asking why I eat bee pollen when I Feast…well, basically, I find it very supportive during JF-ing, without taxing my digestive system…which, after all, is the whole focus of JF-ing – giving your body a break from digestion, so it can focus on elimination of old nonsense from the structure instead… Here too is what I wrote in ‘A Juice Feaster’s Handbook’ abt pollen:

Bee Pollen – 1-2 tbsps a day. Use fresh bee pollen and keep refrigerated or in a freezer. Bee pollen is said to be a ‘complete food’ and contains an extraordinary amount of minerals, easily-assimilated protein and enzymes, making it a great digestive aid. (Again, bee pollen is obviously not a vegan product, so may not appeal to all.)”

Hope that answered that for y’all…you can also read more if you like, in the handbook HERE

One love,
Angela. xxx

Friday, 13 July 2007

The Fox, The Bees and The Moon...

Fox News published an article covering my transformation and raw foods today – hurray :) Great to see a more ‘mainstream’ media outlet like this embracing the raw food message – Alissa Cohen, Natalia Rose and I all contributed to the piece and I feel it turned out well as a good little intro piece for people to the idea of raw foods – YAY – every little bit helps in spreading this message of health and healing :) You can see the piece here:



On July the 12th I had:

*1.5 litres water
*tiny gorgeous glass of green smoothie
*bowl of luscious raw ‘granola’ – soaked sprouted oats, blended with coconut butter, lemon juice, berries, cinnamon and…I don’t know what else – a WHOLE lot of love…to make a YUMMY smooth creamy breakfast cereal, topped with banana slices, hemp seeds and fresh lavender…WOW…how blessed am I…??? ;)
*salad of spinach, romaine and dulse with a sunflower seed and garlic dressing, with a separate sunflower seed kale wrap
*1.5 litres water
*4 peaches
*700ml peppermint tea
*3 frozen cherries – yummmmmmmm :)
*400ml celery/cucumber/romaine/fennel/apple juice
*bowl of chia seeds with goji berries, apple, spirulina, maca and honey
*1 banana with a tbsp coconut butter
*1 litre water

Ok, time to answer a question from one of YOU delightful little popsicles reading this…Michelle asked:

“Can you tell me why you use bee pollen because I cant find anything online about that. Also why MSM? I read you used that somewhere else.”

Hmmmm…yes…I use bee pollen mainly because I like it – I love the taste and texture of it and that it is such a ‘wonder-food’ in terms of the nutrients…it’s phenomenal in terms of the amino acids - the PROTEIN (hallelujah…;), the B-vitamins, mineral range, enzymes…those little nuggets are incredible power-houses…and it gives me a great energy boost…I love that it’s not fatty, but feels dense and nourishing and enriching…one of my favourite ways to eat it is just to shake it up with an equal amount of hemp seeds and eat it as a snack – PHENOMENAL nutrient intake and feels pretty light and easy to digest too…love it…my favourite kind of bee pollen is FRESH and still MOIST - not stuff that's been dried a lot - the stuff you get fresh like that just meeeelllllllllts in your mouth and is amazing to me...and yes, I'd love to state myself as a 'raw bee-gan' again...or...whatever word you feel comfortable with in place of 'vegan' - bee pollen and honey are the two products that come from animals that I enjoy...
As for MSMhmmmmmmmmmmmdoesn’t really interest me so much INTERNALLY these days – I used it for a while when Juice Feasting…mostly it just tastes unpleasantly bitter to me though and I prefer to use it externally, on my skin in lotions like THIS, rather than drinking or eating it…it definitely brings extraordinary results for SOME people though – there are many testimonies of people dealing with joint issues like arthritis and so on finding tremendous relief with it. You know what they say…everything ain’t for everybody… ;) Here’s what I wrote about MSM in 'A Juice Feaster’s Handbook':

"MSM – (methyl sulphonyl methane) – a sulphur compound that occurs naturally in every cell of our bodies and is necessary to produce collagen/connective tissue. MSM gives flexibility, tone and strength to the skin, hair and nails. Taken as a powder/capsules, MSM is excellent for restoring elasticity and flexibility to skin and joints and for healing scar tissue. Try taking ½ tbsp a day of the powder and increase if you feel it is beneficial to you."

on July the 13th I had:

1.5 litres water
1 litre green juice with apple
1 mango
500ml water
spinach/romaine/hemp seeds/dulse/lemon juice
apple pulp mixed with raisins, cinnamon, maca and honey
little glass of banana/greens smoothie
1 banana
1 apple
1 litre water
3 tbsps hemp seed and bee pollen mixed
1 litre water
green salad with tahini/garlic/lemon dressing, nori sheets and flax crackers
500ml water

Hope you had a great Friday the 13th… ;) Tomorrow, July 14th is the New Moon in Cancer. This is the New Moon of love, carrying the idea of fully opening to the possibility of living each day as a loving, heartful, mindful being. This is what Astrologer Lisa Dale Miller has to say about it:

“This is a New Moon to take responsibility for our inner emotional condition, without all the drama.
This is the best New Moon to work on your home life and the quality of interaction that goes on in your family. We all need time to stop and really appreciate our loved ones: to fully embrace them, look deeply into their eyes, allowing the heart to soar in the recognition of oneness. This is also a great New Moon to engage in healing work around your own childhood/family system issues.
This is the right New Moon to begin letting go of old defense and protection mechanisms that may be doing you, and your relationships, more harm than good.
Cancer is the zodiacal archetypal Mother. This is a great New Moon to begin learning about the Sacred Feminine and incorporating this wisdom into your daily life and by extension, into our world. The Way of the Sacred Feminine is one of love, caring, understanding, compassion, peace and joy.
Open your heart and take care of your emotional life by committing to an insistence on love and kindness in all your interactions. This is the way of Cancer!”

To read her whole beautiful summary, see HERE.

With all love to you all,
Angela. xxx