Cooking with Superfoods

Transcription

1 Cooking with Superfoods by Sara Vance, CN!

2 Superfood #1 chia seeds One of the most powerful superfoods, chia seeds are a rich source of ALA omega 3s, protein, calcium and iron. An essential tool for athletes, chia seeds boost hydration & energy. Also excellent for weight loss, chia seeds improve digestion and fill you up to keep you satisfied longer.

3 Superfoods in this Recipe: chia seeds, blueberries, walnuts, cashew milk Chia Seed Pudding Make this the night before - and it is ready to go in the morning! Ingredients: 3/4 cup coconut, cashew or almond milk 1/4 cup chia seeds 1/4 cup fresh or frozen organic blueberries 2 Tablespoons chopped walnuts 1/2 teaspoon vanilla powder or extract optional - a drizzle of local raw honey or agave Stir the chia seeds and milk together in a dish, cover and place in refrigerator for 10 minutes, up to overnight. 2

4 Superfood #2 Nutritional Yeast A member of the fungi family, nutritional yeast is a nutritional powerhouse, containing 18 amino acids, 15 minerals, and a rich source of chromium - useful in managing blood sugar. Made from a single cell organism called Saccharomyces cerevisiae, the yeast is deactivated, so it will not make foods rise or leaven. It has as a cheesy/nutty flavor, making it a great addition to popcorn, potatoes, kale chips, pestos, dressings, and pasta.

5 Superfoods in this recipe: nutritional yeast, butternut squash Gluten Free Cheesy Pasta Ingredients: 1/2 bag of brown rice noodles (such as Tinkinyada) 1/3 cup Butternut squash puree* 1/2 cup non-dairy milk (ie: cashew or rice) 4 Tablespoons Nutritional Yeast Pink Himalayan salt to taste (don t be stingy!) 4-5 Tablespoons organic butter (or alternative Grated parmesan (optional) Directions: 1. Cook noodles according to package directions, drain. 2. Add the noodles back to pot, stir in the butter, melting it. 3. Combine the milk alternative, squash puree, nutritional yeast in a dish. 4. Add the squash mixture to the noodles. 5. Add in salt to taste - tasting as you adjust for seasoning, this needs a liberal amount of salt. 6. If it is too dry - add more non-dairy milk, or make more of the squash sauce and add it to noodles, adjust salt again. * Prepared ahead of time. 4

6 Superfood #3 Raw Cacao Historically, cacao has been used both as medicine and as currency. The #1 food source of magnesium, cacao also contains potassium, iron, polyphenols, flavanols, theobromine, and proanthocyanidins. Cacao s long list of health benefits include reducing heart attack and stroke, lowering blood pressure, boosting mood and brain function, protection against Alzheimers disease, lowering stress, relaxing muscles, and much more.

7 Superfoods in this recipe: coconut water, raw cacao, greens, chia seeds, coconut oil Choco-Banana Super Smoothie Ideal pre or post-workout smoothie! Ingredients: 1 cup coconut water or filtered water 2 Tablespoons raw cacao powder 1/2 frozen banana 1 teaspoon of greens powder (or 2 kale leaves) 2 Tablespoons chia seeds - soak in coconut water for 3-5 mins. 1 scoop vanilla or chocolate vegan protein powder 1 small pinch of Himalayan sea salt, or Real Salttm 1 teaspoon of coconut oil Ice to thicken. optional - 1 teaspoon of agave or honey, or a few drops of stevia Put everything into blender except ice and frozen banana. Blend to combine well. Then add frozen banana and ice, blend well. Serve immediately. 6

8 Superfood #4 Kale Kale is a superstar vegetable. It contains the antioxidants lutein and zeaxanthin, which are associated with eye health and boosting the skin s internal SPF. It also contains the vitamins A, K, C; potassium, fiber, iron, and calcium. It also serves up 2 grams of protein per serving!

9 Superfoods in this Recipe: kale, lemon, ginger Green Super Lemonade This alkalizing drink offers a natural boost of energy, a great way to start your day! Ingredients: 1-2 organic apples 1 small slice of peeled ginger 1 organic lemon (most of peel removed) 1 head of organic kale leaves 1 small cucumber 1-2 celery stalks Put it into a juicer, pour and drink. If you don t have a juicer - use your blender and strain out the pulp! 8

10 Superfood #5 Coconut Oil In Sanskrit, coconuts are called Kalpa Vriksha which means: The tree that gives all that is necessary for life. Mostly medium chain fatty acids, coconut oil gets burned as fuel faster (less likely to be stored to fat). It contains about 50% lauric acid, which is heart healthy. Helpful in lowering cholesterol, blood pressure, and managing blood sugar levels.

11 Superfoods in this recipe: coconut oil, raw cacao, NuttZo nut butter CocoNuttZo candy This takes dark chocolate to a whole other level - super healthy chocolate! Ingredients: 1/2 cup virgin fresh pressed coconut oil 1/3 cup of NuttZotm nut butter* or another nut butter 1/4 cup of raw cacao powder 2 teaspoons of agave nectar (or 20 drops of Stevia liquid - or a combination) 1 teaspoon of pure vanilla extract small pinch of high quality salt Directions: 1. Gently warm the coconut oil over low heat on the stovetop, until it is melted. 2. Take off the heat and allow to cool for a minute or two. *A superfood nut butter, NuttZo is blend of 7 different organic nuts and seeds including chia & flax seeds, Brazil nuts, and pumpkin seeds. 3. Put the melted coconut oil, NuttZo, raw cacao powder into blender and blend on low speed to combine. 4. Taste and adjust for sweetness (some might like these a little sweeter, just add a little more agave or Stevia). 5. Pour into silicon ice cube trays, or candy mold trays. 6. Pop into freezer for ten mins and they are ready to eat! 7. These are best kept stored in the freezer. 10

12 Superfood #6 Cashews Native to the coastal areas of northeastern Brazil, cashews are naturally high in monounsaturated fats and oleic acid - which promotes heart health and helps in cancer prevention. Also high in zinc, protein, copper, manganese, vitamin K, tryptophan, and magnesium.

13 Superfoods in this recipe: cashews, chia seeds, cinnamon Quick n Easy Cashew Milk This milk is energizing and delicious - drink from a glass, or add to recipes! Ingredients: 1 cup of fresh filtered water 1 rounded teaspoon of raw cashew butter 1/8 teaspoon of pink Himalayan sea salt 1 Tablespoon of chia seeds (preferably white) 1/4 teaspoon pure vanilla extract 1 teaspoon of liquid coconut oil 1/8 teaspoon cinnamon (improves blood sugar management) 4-5 ice cubes Directions: 1. Put the water and chia seeds in the blender, allow to soak for 5 minutes. 2. Add in the rest of the ingredients. 3. Blend until combined. 4. Add in ice cubes, blend again. 5. Enjoy! 12

14 Superfood #7 Artichokes The Artichoke is a member of the thistle family, which is a group of flowering plants that have sharp leaves. Artichokes antioxidant capacity puts them in the top four vegetables. Packed with phytonutrients, artichokes work to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes.

15 Superfoods in recipe: artichoke Artichoke Tea Because the leaves contain the vast majority of an artichoke s health benefits - one of the best ways to extract the nutrition out of an artichoke is to make organic artichoke tea. How to make artichoke tea: ' 1.' I always start with an organic artichoke, because I don t want to be drinking pesticide tea. Non-organic artichokes are heavily sprayed with pesticides. ' 2.' Rinse the artichoke off well to get rid of any dirt or critters, and cut off the very bottom of the stem. ' 3.' Slice it lengthwise down the middle into 2 parts, put them into a large pot of fresh clean filtered water, and bring it to a boil. ' 4.' Once it reaches boiling, lower the temperature and cook for about 20 mins on a low simmer. ' 5.' Remove from heat and allow to cool. ' 6.' It can be consumed warm or cool. Add a touch of honey or agave if you like it sweetened. Artichoke tea can help to lower cholesterol & detoxify the liver. ' 7.' Store in a glass jar in the refrigerator** **Before you put it into the refrigerator, make sure it has cooled to room temperature first, or it will get brown. 14

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