Amino acids, Beauty, Carbohydrates, drinks, fiber, Health, potassium, Raw, Smoothies, Uncategorized

Drinks, anyone? :)

One aspect of raw veganism that I especially like is the beauty of just about anything you can prepare. And it’s not enough that blending all the gorgeous natural colors and flavors of fruits, vegetables, seeds, and nuts gives you delicious medley of aroma and texture; in those colors live unaltered nutrients ready to fuel a healthy, fit, happy lifestyle.

And on this Friday night, I thought what better thing to do than share some of this beauty in the festive mood of the upcoming weekend.

Just to boost the joyous spirit a bit, I offer you a shot. Greenish, sweet, very aromatic, rich in vitamins C, A, K, as well as iron, water, fiber, and some carbohydrates. For this beauty, take about 3 cups of kale, 1 large kiwi, and a large slice of water melon. Add some mint for even more flavor and…enjoy!

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If, however, you are in the mood for a more girly kind of drink, I think a pinkish, sweet, rich cocktail just might do the trick.

This cocktail is bursting with vitamin A, amino acids, and antioxidants, is quite fruity, with a hint of fresh lime.

Blend together a mixture of cherries, raspberries, blackberries, strawberries and blueberries.

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Add a cup of chopped up mango, a cup of almond milk, a little bit of kale, and the juice from one fresh lime.

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The perfect refreshing deliciousness in PINK!

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Finally, one of my favorites–quite the filling, potassium and fiber – rich, creamy treat. Add one banana to 4-5 cups of kale, 1/2 cup of ground almonds, a pinch of flaxseed, 1 cup of almond milk, and 1 cup of spinach. I would have this nutritious smoothie before, as well as after a strength work out any day.

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I hope you are enjoying a lovely Friday night and looking forward to a great weekend. Cheers!

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Amino acids, Beauty, Health, Science-based nutrition, Super foods, Uncategorized

On complete protein: food combinations, essential amino acids, and vegan sources

I have emphasized here the importance of understanding the specific nutritional benefits as well as limitations of a vegan diet. In 9/10 cases, we vegans get asked about protein consumption and supplementation. Although the majority of these questions target the apparently drastic decision to remove animal products from our diets, such as the commonly thought of as primary protein sources milk, cheese, and meat, some of these inquiries relay a better informed nutritional concern: what protein do we get?

Common vegan sources of protein are likely well known to all vegans. Some leafy greens, beans and nuts, are a regular component of most vegan diets. But the regular intake of protein-rich foods is not a sufficient condition to ensure adequate protein intake.

I’ve said this about fats, and it’s valid for protein: not all protein is created equal. Guaranteeing complete protein availability through food requires some combinatorial skills.

The links below outline, for vegans and vegetarians alike, complementary sources of different types of proteins. Be sure to combine protein-rich foods to supply your body with the full range of micro nutrients.

http://www.vrg.org/nutrition/protein.php

http://www.four-h.purdue.edu/foods/Vegetarians.htm

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Amino acids, Beauty, Carbohydrates, Desserts, fiber, Health, Love, manganese, Raw, Uncategorized, Vitamin A, vitamin C, Well being

Fruit Popsicles

I love Manhattan. No matter how many times I visit, it never gets boring, it’s never the same.
During this weekend’s trip to he Big Apple, I was given the idea to make my own frozen, raw, vegan desserts from a raw chef at a small vegan cafe near Central park.

I took 2 mangoes and 1/4 papaya and blended them with 1 1/2 cup of almond milk and 1 cup of water. You need the sugary, thick consistency of the juice to use as the “glue” for your Popsicles. I chopped up pears, strawberries, kiwi, and pineapple, and added blueberries, then placed the bits of fruit in a muffin pan and poured the mango papaya juice in each. You can anchor the Popsicle sticks in the chunks of fruit, then put in the freezer for about 1 hour.

Aren’t they beautiful? Not only are you enjoying the perfect summer dessert, but also getting great nutrients out of it!

Enjoy!

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Amino acids, Beauty, Carbohydrates, carotene, Carrots, fiber, Love, potassium, Raw, Smoothies, Uncategorized, Vitamin A, vitamin C, Well being

What’s in a glass of raw nutrients

I am all for a science-based approach to well-being. But even I will admit that there is something to be  said about the subjective “UP” you get from knowing you are about to consume, in one 8 oz glass, something truly GOOD–simple, ready, raw, quickly available and rapidly utilizable. I started my day with a glass of iron, antioxidants, vitamins K, A, C, and B, essential amino acids, fiber, carbohydrates and plant fats. I mixed tons of spinach with half a grapefruit, papaya, berries, kale, kiwi, carrots, and flaxseed. I love just documenting all the micronutrients I made available to myself, that I needed and received. It is the thought of doing the right thing for yourself, promoting your own well-being, being the drive of your own health, and the decision-maker of your happiness.

 

I think this alone deserves as much merit as any scientifically-based approach to health. Be your own fan, your strongest supporter, your best care-giver. Admire and love the effects of your kindness to yourself, the beauty you reflect as a result of intelligent self-nurturing.

Then give the same to others. To me, this is the happiest way to be. Humility, love, intelligence, beauty. Go VEGAN!

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Amino acids, Carbohydrates, fiber, magnesium, Raw, Smoothies, Uncategorized, Vitamin A, vitamin C

Papaya-berry-kiwi-grapefruit smoothie

This is a definite favorite–perfectly balancing sweet and sour, it is best served chilled, ideal in the summer heat.

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You need:

1/4 of a large papaya;

1 kiwi

1 cup of raspberries

1 cup of blueberries

3-4 strawberries

1/3 large red grapefruit

2 cups of spinach

1 cup of almond milk.

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Beautiful.

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Amino acids, Carbohydrates, fiber, potassium, Raw, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C

Berry-spinach-banana smoothie

Carrying 20 pounds of fresh, beautiful fruit in the summer heat has never been more worth the trouble. A bounty of ripe, fresh, glowing raspberries, blueberries, strawberries, mangos, kiwis, bananas, plums, and papaya. Reward yourself with a delicious, frosty fruity drink, rich in iron, vitamins A, B, C, and K, potassium, antioxidants, and protein.

Mix a cup of blueberries

2 cups of raspberries

4 large strawberries

1 banana

2 cups of spinach

1/2 cup of flaxseed

juice from 1/2 lime

1 cup of almond milk

ice.

Well worth the summer walk!

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Amino acids, copper, manganese, potassium, sixpence recipes, Uncategorized, vitamin C

The potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Tonight I created a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

I have seen this spread commercially distributed and massively altered with preservatives, an excess of water and sodium, and  citric acid, and made wildly more expensive for the tiny, modified, processed and no longer wondrous yet much less nutritionally diverse product you get.

In other words, I made some crazy good hummus.

I wanted to make hummus that combines multiple flavors I love enjoying at once, but have not found in any store, by any brand. I wanted to create kalamata olive hummus. But I also wanted a black bean hummus. However, I was also craving a lemony, peppery hummus. There was no way I could get it all without spending perhaps over 15 dollars on more on hummus spreads alone.

But I love the sixpence idea, and I love the idea of being a vegan glutton. And a glutton gets it all.

1 large can of chickpeas

1 1/2 lemons

2 tbsp of garlic

2 cups of black beans

1 cup of kalamata olives

1 cup of capers

2 roasted green peppers

2 tbsp of freshly ground black pepper

1 tbsp of olive oil

Blend blend blend.

Just like I wanted it: a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Cost: 3.50. Volume: about 3 of those in-store containers of hummus, sold at 3:50+ each.

Heaven.

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