Seeking Health

This is a super easy recipe that we eat most weeks. It can be changed to include different vegetables or use kumara instead of potato.

This is how i made it last night for tea:

Chop potatoes, broccoli and leeks into chunks. Boil the potatoes until soft and steam the vegetables until just done. 

While those are cooking, blend together 1/2 cup walnuts, 2 garlic cloves, 1-2 tablespoons of soy sauce and 1/2 cup or more of water, depending on how thick or thin you want the sauce. Heat the sauce gently.

When everything is ready, add potatoes, vegetables and maybe some cooked chickpeas to a bowl and pour the sauce over the top.

So Yummy.

• 10 medjool dates, pitted and diced (or 1 cup of date paste)
• 1½ cups oat flour *
• 2 teaspoons pumpkin pie spice**
• 425g cooked, mashed pumpkin (not pumpkin pie mix)
• 1 teaspoon vanilla extract
• ½ cup unsweetened, unflavored plant milk

Soak the dates in a small bowl with ¾ cup water for at least 15 minutes.

Preheat the over to 200ºC.

Place the flour and pumpkin pie spice in a large bowl. Place the soaked dates, the date soak water (see “texture” note), vanilla, and plant milk in a blender and purée until smooth (1 to 2 minutes). Pour the mixture into the bowl of flour and spices, and also add the pumpkin, and mix with a wooden spoon until all the dry ingredients are incorporated.

Scrape the batter into an 8 × 8-inch parchment-lined baking sheet (or use a nonstick silicone baking pan). Cook for 25 to 30 minutes at 200ºC, until lightly browned with some cracks on the top. Let cool at least 10 to 15 minutes before cutting and serving. 

Storing in the refrigerator overnight will firm up these squares, then you can pack them in a lunch or as a snack.

* Make oat flour by processing rolled oats in a blender or food processor until a grainy "flour" is produced.

**To make your own pumpkin pie spice: If you do not have pumpkin pie spice on hand, you can substitute 1½ teaspoons ground cinnamon, ½ teaspoon ground nutmeg, and ⅛ teaspoon ground cloves.

Texture: For a firmer texture without refrigerating overnight, use only ½ cup of the date soak water.

Maca is a potent superfood with a 5,000+ year history yet has only been recently introduced to the Western world. Hailed as “Nature’s Viagra” and “Peruvian Ginseng” maca has a lot to offer both genders of all ages, as well as boasting a wide and impressive range of nutritional properties. Read on for more information about this wonder food and how you can bring its potency and multi-faceted health benefits into your diet.

What is maca?

Maca (Lepidium Meyenii) is a tuberous perennial plant that grows high in the Andean Mountains at altitudes of between 11,000 and 14,000 feet. Colour-wise it looks like a potato, but it is shaped like a large radish. It grows as a mat-like stem system. Its roots are the parts that are dried and stored and made into powder, which is how we buy it today.

Maca facts

• The maca plant is related to the radish.
• Maca is the only plant that can survive at this altitude because of the extreme weather conditions there – i.e. brutally hot temperatures by day and freezing cold temperatures by night.
• Maca is technically an herb but is eaten as a food.
• The root is approximately 8cm in diameter and of a pale white colour.
• Although it is perennial it is reproduced by seeds which require around 7-9 months for harvesting.

Maca history

• The Incas, a well-organised and developed Peruvian civilisation, would eat maca before battle for extra power and fierce strength. However, after battle they were prohibited from eating it to protect the conquered women from their powerful sexual impulses.
• The messengers and couriers had to walk vast distances throughout the huge Incan Empire – for their efforts they received maca from the Inca king.
• The Spanish became familiar with maca because of the conquest of the South American continent. They had found that their horses had become infertile due to the high altitude so the local population recommended that the Spaniards give mace to their horses – to excellent effect. Later they even collected their taxes in maca, which they transported back to Spain. For reasons unknown, maca fell into oblivion in Europe and only the Peruvians continued using maca – until recently.
• During the 1960’s and 70’s scientists carried out botanical research in Peru. They studied “the lost vegetation of the Andes” – one of these lost plants was maca. In 1998 Dr. Qun Yi Zheng and his colleagues conducted an in-depth analysis of maca, looking closely at maca’s nutritional properties (see later).
• Today maca’s popularity is on the increase. Acreage in Peru is increasing every year to meet demand and a number of scientists have turned their attention to the root. In Europe, the USA and Japan dietary supplements containing maca are gaining increasing numbers of fans.

Preparation

• In Peru maca is consumed in different ways: raw, baked or dried. Peruvians make cookies, tarts, hot porridge, chips and beverages with maca.
• In Europe and North America maca is mainly sold in dried powder form, which keeps safely and successfully for a number of years.

Uses

Maca is not a medicine but rather a very nutritious food with medicinal properties. It has been used as a food for thousands of years and is used primarily for:

• Energy and stamina

• Libido stimulation/enhancement

• Memory improvement

• Anemia and depression (the treatment of)

• Adrenal restoration

• Raise low blood pressure or lower high blood pressure

Research has shown that maca improves sexual functioning in many ways. It is said to improve sexual performance, the frequency with which people have sex and even to significantly increase sperm count! In men maca increases energy, athletic performance and stamina and regulates the hormonal balance and increases testosterone. It also acts as an aphrodisiac and fights erective dysfunctions and impotency. It can also ease the problems of male menopause. Older people say that they feel younger while taking maca. In women, maca increases lust or the sexual appetite and is also said to increase fertility.

Maca is well known as being a hormonal adaptogen, this means that in women the hormones are also regulated, leading to more stamina, vitality and the considerable easing of menopause and PMT (pre-menstrual tension). It is reported that Peruvian women never get hot flushes (or “flashes” as they are known stateside). Many women feel better after using maca for just one week – it is the ideal natural replacement for H.R.T (hormone replacement therapy) and I know one person who I know for sure has completely eradicated previously crippling period pains and sickness that she thought only surgery could remedy.

Nutritional properties

The soil in which it grows contains huge amounts of minerals which make the maca high in nutritional value. It is significantly high in potassium, calcium (higher levels than in milk), magnesium and iron.

Dried maca weighs in at about 60% carbohydrate, 9% fibre, and just over 10% protein. Its trace minerals include zinc, iodine, copper, selenium, bismuth, manganese and silica as well as B vitamins and an assortment of fatty acids.

This is just the basics; research is being carried out all the time. In modern times two groups of novel compounds have been discovered – the macamides and the macaenes. These agents are believed to be directly responsible for maca’s sex-boosting powers.

How to eat maca

As maca is a food it should be taken in decent sized quantities – in this case less is NOT more! To be consistent with Peruvian use the ideal “dosage” is 3000 – 5000 mg per day – but more is no bad idea. A tablespoon blended into a smoothie is the quickest and easiest way to get a good amount of maca into your daily diet. As it is a food and not a medicine, you cannot overdose. (Toxicity studies have been carried out in the US and have showed absolutely no toxicity and no adverse pharmalogic effects). Maca has a malty taste to it which is fairly strong, for this reason it is best taken in a capsule or taken as part of a drink or mixed into your food rather than taken alone.

Maca recipe

Maca has such a strong taste that it’s not always easy to find a way to take it in – but it’s so worth it! This is a drink that’s a great post breakfast drink or snack or one for late evening when it’s too late to eat.

Maca Milk

Serves 2

Ingredients:

1 cup almonds

3 cups water

1 level Tablespoon maca powder

2 Medjool dates

Directions:

Place almonds and water in a blender and blend on high speed until nuts are completely broken and almond milk is created.

Strain the almond milk through a fine sieve or nut milk bag into a bowl or jug. Save pulp for a dessert recipe, for dehydrating into almond flour, or compost.

Rinse blender and add back in the strained nut milk.

Add the maca powder and your chosen sweetener and blend.

Taste test for sweetness and add more maca or dates or agave if required.

Serve and savour!

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Karen Knowler, The Raw Food Coach publishes “Go Raw! Weekly” – a free weekly eZine for raw food lovers everywhere, plus a fabulously info-packed bi-monthly raw food e-magazine with over 18 print-out-and-keep recipes. If you’re ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com

Chocolate has always been associated with romance, for very good reason. Two chemicals in cacao - tryptophan (a building block of serotonin - a brain chemical involved with sexual arousal) and phenylethylamine (which is released in the brain when people fall in love) are said to have aphrodisiac qualities.

The problem is that commercial chocolate is also full of harmful substances, such as sugar, saturated fat, milk solids and is generally processed to death. Not the kind of food you really want to give to someone you love. Chocolate Love Bites to the rescue.

Ingredients

1 cup pitted medjool dates

1 cup dried figs

1/4 cup raw cacao

1/2 cup sliced strawberries

2 ripe frozen bananas

1/2 cup frozen berries

Put the dates, figs and cacao in a food processor and process to a gooey paste. Spread this in a baking tray or in patty cups. Put the frozen bananas and berries in the food processor and process to a soft serve consistency. Spread this on top of the chocolate base. Slice into squares if using a tray then place in the freezer for half an hour to firm up. Serve with sliced strawberries on top and have a happy valentine's day.

This year I have my children and lovely partner, Michael, here on Christmas Eve and Christmas morning for breakfast, presents, etc.

So, I'll need some yummy Christmassy treats for a movie on Christmas Eve and a breakfast to suit all tastes.

First some Chritmas Eve treats:

Bliss Balls

Everyone's favourite. You will need:

• ½ C almonds (soaked overnight and drained)
• ½ C medjool dates pitted
• 2 T cacao or carob
• Dried coconut

Put almonds, dates, and cacao in food processor. Process until sticky dough forms. Form into balls and roll in coconut. Store in fridge.

Cashew Apricot Bliss Balls

Ingredients

• ½ C. cashew pieces
• ½ C. dried chopped apricots
• 1/4 tsp ginger powder
• Pinch cardamom powder
• Orange zest
• Dried coconut

Preparation

Process all in a food processor. Blend for several minutes until the mixture can forms a ball. Roll into balls then roll in dried coconut.

Banana Nog

Feel free to add rum, brandy, or bourbon to your glass.

Ingredients

• 2 cups almond milk (or other non-dairy milk)
• 2 medjool dates, pits removed
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon rum extract
• 1/2 teaspoon freshly grated nutmeg, packed
• 1/8 teaspoon cinnamon
• 1 frozen banana, chopped

Instructions

For banana nog, place all ingredients in a high speed blender and blend until smooth. Check sweetness and add a little of your favorite sweetener if needed. Pour into two glasses and enjoy, sprinkled with a little extra nutmeg.

Christmas Day

Then for Breakfast we will start the meal with freshly squeezed orange juice. My children have convinced me to forego my usual green smoothie for breakfast and make a cooked breakfast of scrambled tofu, hashbrowns, grilled tomatoes and mushrooms and maybe some veggie bacon:

Scrambled Tofu

• 1/2 red onion, diced
• 1/2 red bell pepper, diced
• 1 block tofu, drained and pressed
• 1 tsp garlic powder
• 1 tbsp soy sauce
• 2 tbsp nutritional yeast
• 1/2 tsp turmeric (optional)
• A little vegetable stock

Slice the tofu into approximately one inch cubes. Then, using either your hands or a fork, crumble it slightly.

Sautee onion, pepper and crumbled tofu in stock for 5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently and adding more stock if needed.

Fat Free Hash Browns

• 4 potatoes, grated
• 1/2 tsp garlic powder
• 1/4 C finely chopped parsley
• 1/4 tsp white pepper
• 1/2 tsp celtic sea salt

Mix the grated potatoes with the herbs and spices. Heat a non-stick pan and add potato mix. Press down firmly into the pan. Cook until golden brown (about 15 minutes), then cut into wedges with the spatula. Flip each wedge over and cook the other side for about 10 minutes until browned.

Grilled Tomatoes and Mushrooms

Halve large tomatoes across ways and place them with large flat mushrooms on a non-stick tray under a grill. Turn if necessary. 

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We always go to my Mum's for Christmas lunch with the whole family. She does the traditional turkey and pork (I have managed to convince her to get free range). So I always bring our own food to eat. There's now a few people in my family who have followed me into veganism, so they share as well. 

For our big meal of the day we will be eating: Glazed Lentil Walnut Apple Loaf with dry roast potatoes and parsnips, Maple Sweet Potato Pecan Casserole and Christmas Kale Chopped Salad with Christmas Pudding for Dessert.

Glazed Lentil Walnut Apple Loaf

• 1 cup uncooked green lentils
• 1 cup walnuts, finely chopped and toasted
• 3 tbsp ground flax + 1/2 cup water
• 3 garlic cloves, minced
• 1.5 cups diced sweet onion
• 1 cup diced celery
• 1 cup grated carrot
• 1/3 cup peeled and grated sweet apple (use a firm variety)
• 1/3 cup raisins
• 1/2 cup oat flour
• 3/4 cup breadcrumbs
• 2 tsp fresh thyme (or 3/4 tsp dried thyme)
• salt & pepper, to taste
• red pepper flakes, to taste

Balsamic Apple Glaze:

• 1/4 cup tomato sauce
• 1 tbsp pure maple syrup
• 2 tbsp apple butter (or unsweetened applesauce in a pinch)*
• 2 tbsp balsamic vinegar

1. Preheat oven to 180C. Rinse and strain lentils. Place lentils into pot along with 3 cups of water (or veg broth). Bring to a boil and season with salt. Reduce heat to medium/low and simmer, uncovered, for at least 40-45 minutes. Stir frequently & add touch of water if needed. The goal is to over-cook the lentils slightly (see pictures in post). Mash lentils slightly with a spoon when ready.

2. Toast walnuts at 180C for about 8-10 minutes. Set aside. Increase oven temp to 350F.

3. Whisk ground flax with water in a small bowl and set aside.

4. Heat some vegetable stock in a pan over medium heat. Sautee the garlic and onion for about 5 minutes. Season with salt. Now add in the diced celery, shredded carrot and apple, and raisins. Sautee for about 5 minutes more. Remove from heat.

5. In a large mixing bowl, mix all ingredients together. Adjust seasonings to taste.

6. Grease a loaf pan and line with parchment paper. Press mixture firmly into pan. Whisk glaze ingredients and then spread half on top of loaf. Reserve the rest for a dipping sauce.

7. Bake at 200C for 40-50 minutes, uncovered. Edges will be lightly brown. Cool in pan for at least 10 minutes before transferring to a cooling rack. I usually wait until loaf is cool before slicing.

* Apple butter is a highly concentrated form of apple sauce produced by long, slow cooking of apples with cider or water to a point where the sugar in the apples caramelizes, turning the apple butter a deep brown.

Maple Sweet Potato Pecan Casserole

• 5 large orange flesh sweet potatoes
• 1/4 cup maple syrup
• 2 tbsp brown sugar
• 1 tsp vegetable stock powder
• 1/2 cup pecan halves

Directions:

1. Peel and slice kumara into 2″ thick slices. (This is so they cook faster)

2. Steam kumara or cook in a pressure cooker just until tender. As soon as you can poke easily with a fork and break them apart they are done.

3. Drain and turn into a bowl and mash with potato masher.

4. Add seasonings and stir gently.

5. Pour into a casserole pan, garnish with pecans and keep warm in the oven at 200 degrees for 20-30 minutes until needed.

Christmas Kale Chopped Salad

For the dressing

• Zest from 2 medium navel oranges
• Juice from those 2 oranges
• 1-1/2 tablespoons balsamic vinegar
• 2 tablespoons chopped fresh mint
• 1 tablespoon agave nectar or honey
• 3/4 teaspoon ground cardamom
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

For the salad

• 1 bunch kale, washed, trimmed and chopped
• 1 Orange divided into sections
• 1 firm  pear cubed
• 1/2 cup chopped walnuts
• 1/3 cup pomegranate seeds

Method

1. After zesting the oranges, squeeze the juice into a small bowl. Whisk in the vinegar, mint, agave nectar (or honey), cardamom, salt and pepper. Set aside while you prepare the salad.

2. Place the chopped kale in a large salad bowl. Cut the orange sections into bite size pieces and add to the kale. Add the pear and walnuts. Drizzle with the dressing and toss. Sprinkle with pomegranate seeds and serve.

Christmas Pudding

Ingredients for marinating:

• Brandy/Apple juice - 1/2 cup
• 1/4 cup - chopped almonds
• 1/4 cup - chopped walnuts
• 1/4 cup - black raisins
• 1/4 cup - sultanas
• 1/4 cup - apricots (I used dried Turkish apricots)
• 1/4 cup - chopped cashew nuts
• 2tbsp each - chopped orange and lime peel
• 1 tbsp. - chopped crystallized ginger
• 1/2 cup maple syrup
• 1/8 cup - orange juice and 1 tbsp. lemon juice (fresh)
• A dash of grated nutmeg, a stick of cinnamon, 2 cardamoms crushed, a half inch stick of vanilla (slitted and scraped)
• A pinch of salt

Other ingredients

• 1 cup All purpose flour
• 1 and 1/2 cups fresh breadcrumbs
• 1/2 cup almond flour (I used almonds with skin)
• 1 cup soymilk or any other non-dairy milk
• 1/2tsp. baking soda 

Special Utensils:

• A 1/2 litre pudding basin
• a bigger saucepan or cooker for steaming the pudding
• An aluminum foil 2 inches larger than the mouth of the basin.
• A twine to tie the foil

Procedure:

Mix the ingredients listed under the marinade in a bowl and let the fruits and spices steep overnight in the brandy and juices. Transfer to the refrigerator for another day or two. You can replace the brandy with apple juice if you do not wish to use alcohol. It tastes great too but brandy heightens the taste of dried fruits apart from imparting flavour.

When ready to prepare pudding, stir the flours and fresh, ground breadcrumbs with the soda well to distribute the soda evenly.

Pour the steeped fruits and juice in a wide mixing bowl. Add the above flour mixture and soy milk. Mix well so that the fruits are evenly distributed in the moist flour. If the mixture looks too dry add 1/4 cup soymilk more. This will keep the pudding moist and do resist the temptation to add butter or oil.

Grease the insides of the basin and pour the mixture. It should come upto 3/4 the height of the basin. This will give it some room to rise. If yours fills up use a larger greased basin.

Next cover the mouth with the foil, fold the foil over the rim and tie securely with a twine so that no water escapes into the basin when steamed.

Heat a large saucepan with about 4 cups of water till it simmers. Reduce heat to lowest and place the basin in the center of the cooker. See that the simmering water should reach upto 3/4 the height of the basin and not more. If needed add more hot water on the sides.

Close the saucepan with a tight fitting lid. Steam for 4-5hours in very slow heat. After every hour check the height of the water around the basin and pour more hot water as necessary. Do not disturb the saucepan or cooker as water may splash inside the pudding.

Remove after 4 hours and cool for 1/2 hour before opening the foil. Run a blunt knife around the rims and invert the pudding. Slice and serve with vanilla custard flavoured with cinnamon.*

It is best made a few weeks in advance and re-steamed for 2hours before serving.

* For the cinnamon custard, heat a cup of soymilk mixed with a tbsp. of cornflour, a tsp. of sugar 1 tsp cinnamon and 1 vanilla pod slit. Keep stirring to get a smooth sauce and pour it around or over the slice of pudding.

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After all that, you would think that we would have had enough. But there's still an evening meal to be had. We'll probably just eat left overs for this but I think I'll also be ready for more raw fruit by this time. And what better fruit to have for Christmas that berries and cherries. Plus, trifle is a must at Christmas time.

Raw Cherry Berry Trifle

• 1 cup strawberries (sliced)
• 1 cup blueberries
• 1 cup raspberries
• 1 cup cherries (pitted and halved)
• 1 cup young Thai coconut meat
• 1/2 cup cashews (soaked)
• 1/2 cup coconut water
• 1 T agave 
• 3 bananas
• 5 pitted medjool dates

Blend together meat from coconut with soaked cashews, coconut water and agave until smooth and creamy. Scrape into a bowl. Now add bananas and dates to blender and blend until smooth and creamy. 

To assemble, layer berries, cherries, coconut cream and banana custard in parfait glasses. Top with decorative berries.

So that's all for this year. Have an awesome Christmas and New Year and I'll be back at the end of Januuary.

• 6 cups broccoli (two small to medium sized crowns), chopped into bite-size pieces
• 1 cup raw sunflower seeds
• ½ cup red onion, finely chopped
• ½ cup raisins

Cashew Dressing

• 1 cup raw cashews, soaked at least 1- 2 hours
• ⅓ cup water
• 1½ Tablespoons apple cider vinegar
• 1 Tablespoon lemon juice
• 1 Tablespoon maple syrup (or honey)
• 1 Tablespoon shallot, chopped (optional)
• 1 clove garlic, chopped
• ½ teaspoon sea salt
• ½ teaspoon dijon mustard

Instructions

Make dressing by combining all ingredients in a high powered blender or processor until completely smooth.

Mix together broccoli, raisins, red onion, raisins, and sunflower seeds.

Top with dressing and combine until all ingredients are covered.

3 Tablespoons balsamic vinegar

3 Tablespoons water

1 Tablespoon honey or agave

1/8 teaspoon salt

1/8 teaspoon pepper

3 cups quartered strawberries

one bag blend salad greens (about 6 cups)

1. Combine first 5 ingredients and stir well with a whisk.

2. Combine strawberries and greens.

3. Add vinegar Mixture; toss to coat.

 Raw Wakame and Cucumber Salad

1 cucumber

1 cup wakame seaweed (soaked)

1 tbsp sesame seeds

4 tbsp lemon

2 tbsp agave nectar

Cut the soaked wakame seaweed into pieces, about 1 inch long. Slice cucumber.

Mix lemon, agave nectar in a bowl.

Add the wakame seaweed, cucumber and sesame seeds and mix well.