bpositiveracing

There is more unhealthy packaged and junk food than ever before in North America and we are seeing the result of that. Disease and illness.

In my last post I listed some unhealthy foods. Foods you should think about giving up and promised to post a list of the nutritious foods to add. Here is the list of healthy, nutritious foods I recommend you add to your family’s diet.

Hemp Seeds – One of the most nutritious foods on the planet. High in protein, Omega 3, Vitamin E (3x the amount as in flax seeds), GLA and essential fatty acids

Chia Seeds – Complete protein, high in antioxidants, potassium, boron, iron, essential fatty acids, riches veggie source of Omega 3, fibre and more. Good for energy and endurance.

Raw Nuts and Seeds – Protein, vitamins, minerals, Omega 3, essential fatty acids, iron and fibre. Sesame seeds are very high in calcium, copper, manganese, tryptophan, magnesium, iron, phosphorus, zinc, Vit B1 & fibre. Pumpkin Seeds – Manganese, magnesium, phosphorus, tryptophan, iron, copper, Vit K, zinc, protein. Sunflower Seeds – Vit E, Vit B1, manganese, magnesium, copper, tryptophan, selenium, phosphorus, Vit B5, folate

Buckwheat & Oat Groats – these are high in fibre, protein and minerals. Buckwheat is gluten free (it is a seed). Both of these can be ground into flour, soaked and eat raw, cooked and used in baking and dehydrating recipes.

Quinoa – High in protein, manganese, magnesium, iron, tryptophan, copper, phosphorus. Great hot or cold, cooked or sprouted. Great in salads.

Gluten Free Flours (organic, high nutrient and high fibre). Chickpea, amaranth, brown rice and tapioca (just to name a few).

Madjool Dates – High in calcium, sulphur, iron, potassium, phosphorous, manganese, copper, magnesium and fibre

Figs – Potassium, calcium (250 mg of calcium per 100g compared to whole milk at 118 mg), magnesium, iron, copper and manganese.

Raisins and dried fruit – Use to sweeten cookies, muffins, cereals, treats instead of sugar

Cacao Powder– High in magnesium and antioxidants. Very low in caffeine (must lower than roasted cocoa and processed chocolate).

Nothin is like a great burger, right? I used to love hamburgers! I admit it, I did, especially on the BBQ.

I have not had a regular hamburger for years but I have had some great RAW BURGERS!! Thank goodness for the dehydrator. Normally I do not eat a lot of dehydrated food but sometimes I crave the heavy, dense texture of dehydrated foods.

I have been working with a group opening up a Raw and Vegan restaurant in Naniamo, BC. Today we worked on perfecting a couple raw burgers. They turned out fantastic!! I thought I would put up a couple videos on how to make a dehydrated burger.

The first video is by Karen Knowler.

HOW TO MAKE A RAW NUT BURGER

This summer when I am invited to a BBQ I am going to bring a plate of raw burgers and let people give the a try. Also, I can sit there along with the rest of them and have my burger along with some mayo and ketchup (all raw and made by me).

Kale Salad Recipe

• Bunch of organic kale (I used curly)
• 1/2 C of shredded cabbage
• 1/4 C cut grape tomatoes
• Rip kale off of stems and rinse and drain kale. Dry it off a bit with towel or paper towel. Rip it or cut it into smaller pieces. Put into large bowl. Add shredded cabbage.

Kale Salad Dressing

• ½ avocado
• almost 1 lemon juiced
• 1 Tbsp Braggs
• 1 Tbsp olive oil
• 1 tsp cumin
• Start by mixing oil and about 1 Tbsp lemon juice. Taste – does it need more lemon? Add braggs and mix until creamy. Add cut avocado, cumin and salt and mix well.

Pour dressing over kale and cabbage and massage dressing into the kale and cabbage. Add chopped grape or cherry tomatoes, sesame seeds or any other raw seeds.

This is a great way to start introducing seaweed to your diet. Wakame is high in iodine, calcium, iron, phosphorus, potassium and Vitamins A and B. Great for women and for thyroid function.

I love seaweed so add dulse, kelp, nori and wakame to many of my dishes. Start with this salad and I will introduce you to more ways to includes seaweed into your diet in the future.

This is basically just a green salad with the wakame added into it. Not all salad dressings taste good with the wakame so you might want to stick to an Asian style dressing. The one I use is so simple and basic and I explain it in the video but I will also write it below.

Dressing for Wakame Salad:

• 1 Tbsp Olive Oil (or a mix of olive oil and sesame oil)
• 1 Tbsp Lemon Juice (also can use Apple Cider Vinegar or a mix of lemon juice and ACV)
• 1/2 – 3/4 Tbsp Braggs (or Tamari or Nama Shoyu)
• Depending on how large your salad is will determine how much dressing you need. Remember, start mixing and then taste as you go along so you can make the dressing to suite your taste.

If you have not tried either of these salads I highly suggest you do. I also encourage you to play around with the ingredients and dressings because everyone has a different taste and you must find what works for you.

These sesame hemp triangles are a very tasty and healthy snack. They are easy and fast to make. The bonus is they contain 2 highly nutritionally dense foods – hemp and chia.

Hemp seeds are extremely nutritious. They are a fantastic plant form of protein as well as supplying omega 3, vitamin E and are one of the richest sources of essential fatty acids in the plant kingdom.

Chia seeds are a complete protein. They are high in antioxidants, potassium, boron, iron, essential fatty acids, fibre and so much more. They help increase and sustain energy. They are a great energy food for athletes.

Sesame Hemp Crackers

• ½ C sesame Seeds
• ½ C hemp hearts or seeds
• 4 tbsp chia gel
• Lemon zest – about 3 tbsp
• ½ lemon juiced
• 1-2 Tbsp honey or agave

Salt to taste

Soak sesame seeds for at least 2 hours. Put into wire strainer and rinse and drain well. You do not have to soak hemp seeds.

To make chia gel, soak 1 Tbsp of chia seeds in 6 Tbsp of water. Stir and wait for it to come into a thick gel (about 30 min). Not sure how much this will make, I am just guessing that it will make 4 or more Tbsp of chia gel.

Put all ingredients into a bowl and stir to combine and spread on teflex sheets. Score into triangles. Dehydrate at 105 degrees for about 6 hours or until it peels easily away from teflex sheets. Flip onto mesh dehydrator sheets and dehydrate for another 4 hours – or how ever long it takes to become solid.

This is a smaller recipe. Try it out and see if you like it. You may want to adjust ingredients. Add orange and or lime zest for a change. Add some black sesame seeds and even some whole flax or added color.