Thursday, August 31, 2017

Vegan Bulletproof coffee

Ingredients:
Directions:
1. Brew your coffee first.

2. Add the hot coffee and other ingredients to your blender.

3. Blend for 30 seconds

4. Pour into your coffee mug and enjoy before breakfast.



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Lemon and Blueberry Chia pudding

A lusciously creamy breakfast with added crunch; perfect for breakfast on the go! Makes one serving

Ingredients


Method
1. Mix together the yoghurt, milk, vanilla seeds and coconut syrup in a jar.

2. Fold in the chia seeds and the blueberries and leave for at least an hour or ideally, overnight, for the seeds to expand and absorb the liquid – they will have formed into a jelly-type consistency.

3. Just before you’re ready to enjoy, place the biscuits in a sandwich bag and crush with a rolling pin.

4. Sprinkle the biscuits on top of the pudding along with a few more blueberries and serve! 




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Nourishing Bowl

A tasty bowl of comforting and wholesome goodness from nutritionist Anna Lisle... and there's no need to worry about special dietary requirements here - this one's gluten-free, dairy-free and sugar-free!

Serves: 4 people

Time: 1 hour

Ingredients

* indicates optional ingredients

  • 700g (1 lb / 8 oz) butternut squash (or any pumpkin/squash), peeled

  • 2 tablespoons extra virgin olive oil

  • 190g (6½ oz) quinoa (white, red or tricolour), washed and drained)

  • 324g (12 fl oz) 1 pouch of Borough Broth Organic Chicken or Beef Bone Broth

  • 3 spring onions (scallions), finely sliced

  • A handful of pea shoots

  • 50g (1¾ oz) mung, adzuki, lentil and pea sprouts *

  • A few handfuls of coarsely chopped chopped fresh herbs (flat-leaf parsley, basil, tarragon and/or dill)

  • 3-4 tablespoons white and black chia seeds

 

Mustard Vinaigrette

  • 80ml (2¾ fl oz) extra virgin olive oil

  • 3 tablespoons red wine vinegar

  • 1 lemon, juiced

  • 2 tablespoons wholegrain (seeded) mustard

  • Sea salt & freshly ground pepper

Method

  1. Preheat oven to 200°C (400°F).

  2. Start by roasting the pumpkin. Chop into cubes and place on a baking tray. Add olive oil and toss to coat. Bake for 30–40 minutes (tossing halfway through) or until the pumpkin is tender and golden around the edges. Set aside and allow to cool to room temperature.

  3. Place quinoa and broth in a small saucepan and bring to the boil. Reduce heat, cover and cook until the liquid has been absorbed and the quinoa is tender, about 15 minutes. Uncover, fluff the quinoa with a fork and set aside to allow to cool.

  4. Place quinoa in a large bowl. Add roasted pumpkin cubes, spring onions, pea shoots, mixed sprouts (if using), herbs and chia seeds.

  5. Combine vinaigrette ingredients in a small jug. Drizzle dressing over salad and toss to combine.

  6. Divide between bowls and scatter with extra chia seeds, to serve.
     



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Excalibur Fermented Foods

This range includes a fermented beverage called Jun, with multiple flavours, often referred to as the champagne of Kombucha. Excalibur’s range lists various cultured vegetable products, the likes of which are usually only available in the more experimental US market place.
 
Excalibur Jun elixirs
 
Some of you may have heard of Jun, but it’s fair to say that most people haven’t. Jun purportedly originates in Tibet and is traditionally brewed with green tea, raw honey and a scoby (symbiotic colony of bacteria and yeast). Excalibur has upgraded the recipe by incorporating various herbal components into each flavour; these flavours include Chaga, Gingko and Amazonia. All this range contain mostly wild-crafted and organic ingredients, and deliver exciting flavour profiles which vary according to which herbal formulation has been used. Based upon market research and observation more than 90% of people who try Jun give it a big thumbs up. This is probably because of the deliciously sweet and tangy combination that is achieved as a result of using raw, wild-crafted honey rather than processed sugar, so often present in similar products. For most people, fermented foods usually require some period of getting used to, however with Jun this is not the case, invariably its appeal is pretty much instant.




 
Excalibur cultured vegetables
 
These recipes are truly innovative and unique in their field. The concept is that alongside the traditional ingredients usually present with sauerkraut, we also incorporate less traditional, but somewhat more medicinal plant based substances into the mix. For example, with the Excalibur kim-chee, rather than using traditional fish sauce, which may be objectionable to our target client group, at Excalibur, we use a micro-algae called Marine phytoplankton. Aside from containing a plethora of nutritional compounds and numerous anti-oxidants, marine phytoplankton is one of the only vegan sources of long chain omega 3 fatty acids like EPA (eicosapentaenoic acid), which is converted in the body to DHA (docosahexaenoic acid)
These molecules are a necessity for us to have proper brain function and cell membrane permeability. Interestingly marine phytoplankton (according to various scientists) also contributes 50 to 85 percent of the oxygen in earth’s atmosphere!



Excalibur’s Goji Dragon Kraut also takes a very unusual slant on cultured veg, in that it incorporates red cabbage and goji berry, as well as different kinds of sea vegetables like dulse and sea spaghetti. The flavour that results in such alchemy is palpable and dynamic to say the least.
 
The Chlorella Super Kraut not only makes use of chlorella, but also contains a compound called chlorella growth factor (CGF) which directly feeds lactobacillus which is essential for great gut health; this is evident when observing the extra lively fermentation process that takes place with such ingredients.
 
 The Ocean Harvest Kraut is absolutely mouth watering and blends (together with the white cabbage) botanicals such as caraway seed and more unusual schisandra berry, one of the top herbs in traditional Chinese medicine and taoist tonic herbalism.
 
All in all these tonic healing foods are not to be missed if you are at all interested in having an exalted taste and health experience with your meals. The fantastic thing about them is that they will significantly enhance any meal with which you eat them, whether you are a seasoned and competent foodie or a kitchen novice. Try them for yourself and see, the proof is in the pudding (or in this instance, the condiment).

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Friday, August 25, 2017

Orange Risotto with Tofu, Winter Squash and Apricot

This is one of our favorite meals and since our red kuri squash is ready early this year we can soon have it again.

Orange Risotto with Tofu, Winter Squash and Apricot

Serving Size: 4

Ingredients:

  • 11 ounces tofu, cut in bite sizd pieces
  • 8 ounces winter squash or pumpkin, cut in bite sized pieces
  • 1 cup risotto rice
  • 2 tablespoons cooking oil
  • 1½ cups vegetable bouillon
  • 1 onion, chopped
  • 4 ounces dried apricots, cut in pieces
  • pinch cinnamon
  • pinch turmeric
  • pinch sugar (optional)
  • salt and pepper to taste
  • chives as optional garnish

Directions:

  1. Sauté the squash pieces in the oil until lightly golden brown and beginning to soften.
  2. Add the chopped onion.
  3. Add the risotto and stir well.
  4. Add the vegetable bouillon and mix.
  5. Add the turmeric, cinnamon and optional sugar.
  6. Add the tofu pieces.
  7. Cook on simmer until the rice is soft and creamy and the squash pieces are tender.
  8. Add the apricot pieces and season to taste with salt and pepper.
  9. We enjoy the meal served hot, with a mixed salad and whole grain bread.

Notes:
This meal is also a handy meal to make while camping. It all goes in 1 large pan and actually does not take long to cook.



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Friday, August 18, 2017

Vegan Cheesy Zucchini Biscuits

These are delicious biscuits for a Sunday morning breakfast or brunch. Our zucchini plants have been very generous this year so we have been dreaming up all kinds of uses for zucchini. This is one of the best. We really enjoyed these biscuits this morning. They are quick and easy to make and only take 15 minutes to bake.

Yield: 6 biscuits

Ingredients:

  • 1½ cups all-purpose flour
  • 1¼ teaspoons baking powder
  • 3/8 teaspoon baking soda
  • 3/8 teaspoon salt
  •  ¼teaspoon dry mustard
  • 3 tablespoons vegan margarine
  • ¼cup shredded vegan cheese
  • ¼cup nutritional yeast
  • ½ cup shredded zucchini
  • ½ non-dairy milk

Directions:

  1. Pre-heat the oven to 450°F/232°C.
  2. Place baking parchment on a cookie sheet.
  3. Wash and grate the zucchini.
  4. Place the zucchini in a colander and very lightly sprinkle some salt.
  5. Allow the zucchini to drain while you mix the dough.
  6. Place the flour in a bowl.
  7. Add the baking powder, dry mustard, baking soda and salt and whisk to mix.
  8. Cut in the vegan margarine using a fork, knives or your fingers.
  9. Add the vegan shredded cheese but reserve a bit to sprinkle on the top of the biscuits.
  10. Squeeze the water out of the zucchini, separate with a fork and sprinkle into the dough.
  11. Add the non-dairy milk and gently mix to moisten.
  12. Using a tablespoon drop a generous amount of dough onto the baking parchment.
  13. You should have 6 nice sized biscuits.
  14. Sprinkle a few pieces of shredded vegan cheese on top
  15. Place in the oven to bake for 15 minutes or until golden brown on top.
  16. Remove from the oven and enjoy warm.


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All about coconut MCT Oil

By Isabelle Nunn, Technical and Commercial Nutritionist at Kinetic Enterprises Limited MPHARM (Hons) DIP NT GPHC BANT CNHC AFMCP
Medium Chain Triglycerides are a type of saturated fatty acid found in Coconuts, known to impart a wide range of health benefits. In order to understand a little more about Medium Chain Trigylcerides in other words Medium Chain Fatty Acids we have compiled a few points below
 
 
  • Triglycerides are essentially a type of Fat, named after their specific chemical structure- containing one Glycerol molecule and 3 Fatty acids.
  • Chemical Structure: Medium Chain Triglycerides (MCTs) have a shorter structure than Long Chain Triglycerides (LCTs) and therefore can provide different physical properties and advantages. MCTs and LCTs are absorbed and broken down differently by the body.
  • The shorter chain length allow MCTs such as that found in Coconut Oil, to be resistant and stable to higher temperatures upon heating. MCTs can be found in Palm Kernel Oil or Dairy Products but are present in much higher higher ratios in Coconut Oil. Examples of oils containing LCTs include olive oil, soybean oil and safflower oil.
  • MCTs are absorbed and transported directly into the liver via the portal vein unlike LCTs. They are broken down very rapidly by a process referred to as ‘Beta-Oxidation’. Once broken down, MCTs are used instantly as a source of Fuel by the body for Energy purposes or are actually turned into Ketones. Ketones are substances produced when the Liver breaks down substantial portions of Fat.
  • Unlike other types of Fatty Acids, Ketones can make their way by crossing the blood barrier and reaching the Brain. This provides the brain with an alternative source of Energy instead of relying on Glucose as a form of fuel. Therefore, instead of simply being stored as Fat, the body makes use of MCTs by its efficient conversion to Fuel used by our Muscles as well as other important Organs
  • Energy Levels: MCTs can therefore be an ideal choice for those looking for increased Energy Levels, requiring support for Recovering from a surgery, to support Sport Performance and Endurance, to also counteract those Energy Slumps in the afternoons or those slumps that Simply come with the Ageing process
  • Research shows that a diet higher in MCTs may help improve Glucose Tolerance, and therefore increase the sensitivity to changes in insulin levels. This would be particularly beneficial for those at risk of Type  2 Diabetes and the risk factors associated with it such heavier body weight, greater waist circumference and insulin resistance.
  • Research has also found MCTs as those found in coconut oil to have ‘Anti-oxidant’ and ‘Anti-microbial’ properties that support our immune system.
  • Heart Health :Consuming MCTs may provide a protective effect on cholesterol levels and on the heart as seen in human and animal studies
  • Weight Management: MCTs have shown to provide a better feeling of satiety than LCTs, with their action on the two hormones, Peptide YY and Leptin, known to help reduce appetite and increasing the feeling of fullness. LCTs have a lower Energy Density and therefore also provide Less Calories per intake than LCTs (8.4 calories per gram for MCTs versus 9.2 calories per gram for LCTs). Weight fluctuations would be easier to manage along with a Healthy Balanced Diet and an Active Lifestyle, especially with Coconut MCT oil’s effect on the Breakdown of Fat and the much Lower Likelihood of us stocking this type of fat.



MCT oils essentially provide more therapeutic and concentrated doses of Coconut oil and a definitely worth having in your larder.
   
References
  • Airhart S, et al (2016) A Diet Rich in Medium-Chain Fatty Acids Improves Systolic Function and Alters the Lipidomic Profile in Patients With Type 2 Diabetes: A Pilot Study. J Clin Endocrinol Metab. 2016 Feb;101(2):504-12. doi: 10.1210/jc.2015-3292. Epub 2015 Dec 10. Available at : http://ift.tt/2fRgYlJ
  • Fernando WM et al. (2015) The role of dietary coconut for the prevention and treatment of Alzheimer's disease: potential mechanisms of action. Br J Nutr. 2015 Jul 14;114(1):1-14. doi: 10.1017/S0007114515001452. Epub 2015 May 22.Available at: http://ift.tt/2fgeB9h
  • Han JR et al. (2007). Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects. Elsevier, 2007: Jul;56(7):985-91. Available at: http://ift.tt/2dvXty3
  • Mongtgomery et al. (2013) Contrasting metabolic effects of medium- versus long-chain fatty acids in skeletal muscle. J Lipid Res. 2013 Dec;54(12):3322-33. doi: 10.1194/jlr.M040451. Epub 2013 Sep 27. Available at: http://ift.tt/2icoCb9
  • Nevin KJ Rajamohan T. (2004) and Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation. Clin Biochem. 2004 Sep;37(9):830-5. Available at: http://ift.tt/2fgeB9h
  • Yost TJ et al.( 1997) Dietary substitution of medium chain triglycerides in subjects with non-insulin-dependent diabetes mellitus in an ambulatory setting: impact on glycemic control and insulin-mediated glucose metabolism. J Am Coll Nutr. 1994 Dec;13(6):615-22.Available at: http://ift.tt/2fRgZpN


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teapigs matcha mint latte

Tea tasting 101: adding mint makes everything better.
Adding mint is a sure fire way to give a tasty new spin on a classic - That’s why teapigs have decided that the mighty combo of matcha and mint will be the first flavour variant added to their hugely popular matcha range.
 
Matcha mint takes the (already delicious) matcha latte to a whole new level – Check out our super simple recipe below & give it a try at home:
 
First things first, get your matcha paste on: 
  • Empty the contents of 1 matcha mint sachet into a glass
  • Using a hand held whisk, whizz up your matcha mint with a splash of milk (We use brown rice milk as it is naturally sweet – but if you opt for a different milk, here you can also add in agave for extra sweetness)
  • Heat up 250ml milk – either on the hob or in a microwave.
  • Whisk until frothy
  • Pour your frothy milk over your matcha paste.
  • Add a sprinkle or cinnamon or nutmeg
 
And there you have it - the perfect matcha latte! 
Matcha mint tastes particularly amazing over ice – so when the weather decides to behave itself, repeat the above recipe, but pour your matcha paste and frothy milk over a glass of ice instead!
Feel free to swap the ingredients around to make this work for your taste buds – cow’s milk instead of rice milk works just as well. Similarly coconut milk, almond and oat milk are all awesome dairy free options.



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Sweet potato jacket with a butter bean guacamole

By Superfoodio
Ingredients:
  • 2 large sweet potatoes
  • 1 ripe avocado
  • 1 cans of butter beans
  • 4-5 asparagus spears to stuff the potatoes plus 6-7 more for serving
  • 6-7 cherry tomatoes, chopped
  • The juice of 1 lemon
  • 2 spring onion, chopped
  • 2 tablespoons of fresh chives, chopped 
  • 1 teaspoon of chilli flakes
  • A handful of Superfoodio’s Smoked Paprika Savoury Clusters
  • A splash of olive oi 
  • Salt & pepper to taste
 
Directions:
 
1. Start by preheating the oven to 220 degrees Celsius.
 
2. To prepare the sweet potatoes for baking, prick them all over using a fork. Place the sweet potatoes on a tray and bake them in the oven for around 40-45 minutes until they are soft.
 
3. While the sweet potatoes are baking, cook the asparagus. To do this, place them in a bowl, add a splash of olive oil, salt and pepper. Rub this seasoning mix into the asparagus and place them on a heated griddle pan for about 5-7 minutes. Turn the asparagus over from time to time until they are cooked but not too soft (you still want them to have a crunch).
 
4. To make the butter bean guacamole, drain and rinse the beans and place them in a bowl with the avocado flesh. With a fork, mash the beans and avocado roughly (you still want the guacamole to be chunky in texture). Add and mix in the lemon juice, chopped spring onions, chopped cherry tomatoes, chives, chilli flakes, salt and pepper to taste.
 
5. Once the sweet potatoes are cooked, make a cut in the middle (like a pocket) for the filling. Slot in a couple of asparagus in each sweet potato and add 2 tablespoons of the chunky guacamole. Sprinkle Superfoodio’s Smoked Paprika Savoury Clusters for a delicious smoky crunch.
 
Enjoy with a side of salad for lunch or dinner.
 




 


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Friday, August 11, 2017

Tomato, Pearl Couscous and Herb Salad

This is a lovely salad to enjoy any time of the year. We share it as a meal for lunch, but it would also make a nice salad at suppertime.

Ingredients:

  • 1 cup dry pearl couscous
  • 3 cups water
  • 1 vegetable bouillon cube
  • ¼ cup olive oil
  • 3 tablespoons lemon juice
  • 1 pint cherry tomatoes
  • 2-3 spring onions, chopped
  • handful fresh parsley, chopped
  • small handful cilantro or coriander, chopped
  • 2 tablespoons mint leaves, chopped (optional)
  • salt and pepper

Directions:

  1. Place the dry couscous in a saucepan.
  2. Add 2 cups water and 1 vegetable bouillon cube.
  3. Bring the liquid to a boil, then turn down the heat and allow to simmer until the couscous has swollen and is soft.
  4. You may need to add the 3rd cup of water or just part of it.
  5. When the couscous is soft remove from the heat and place a lid on it as it will continue swelling.
  6. Meanwhile wash and slice the tomatoes, spring onions and herbs.
  7. In a small bowl, mix the oil, lemon juice, salt and pepper.
  8. Take the pot of couscous, which has slightly congealed, and pour some water over it using a spoon, separate the couscous pearls and place in a sieve to drain. I rinse slightly with cool water.
  9. Place the drained couscous in a large salad bowl.
  10. Add the tomatoes and spring onions.
  11. Pour the dressing over and mix well.
  12. Add the chopped herbs and gently mix.
  13. Season to taste with salt and pepper as needed.


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Wednesday, August 9, 2017

Pre-workout booster

Ingredients
  • 1 tbsp ground turmeric
  • 1 chopped carrot
  • 1 cup of your choice of yogurt (coconut yogurt is fab in this)
  • 1 tsp cinnamon
  • 1tsp nutmeg
  • 1/2 cup nut mylk
  • 1 tsp nut butter
  • handful frozen mango,
  • 1/4 avocado
  • 2 frozen banana coins
  • 1 tsp energy elixir

Method
Blend all the ingredients together. Enjoy straight away.




Discover Alchemy superfoods range here


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Tuesday, August 8, 2017

Smoothie Ice Lollies

The smoothie revolution is taking over, but have you ever thought of freezing your smoothie mixture to make some delicious ice lollies?
These ice lollies are perfect for summer to mix up your daily smoothie. All you need are some ice lolly moulds and you’re good to go!
 
Ingredients
 
‘It’s Lime Time’ Lolly:
  • 250 mL coconut drink
  • 1 scoop (34 g) Vanilla Vega® Essentials
  • 1 frozen banana
  • 100 g spinach
  • 1 Tbsp lime juice
  • Zest of a lime
  • 2 dates
 
Orangutan Lolly:
  • 2 oranges, one pitted and peeled, juice of the other
  • 1 scoop (34 g) Vanilla Vega® Essentials
  • 125 mL unsweetened almond drink
  • 4 ice cubes
  • 1 tsp vanilla extract
  • Water as needed
 
Chocolate Covered Strawberries Lolly:
  • 200 g strawberries, fresh or frozen
  • ½ small avocado
  • ½ Tbsp ground flaxseed
  • 1 scoop (36 g) Chocolate Vega® Essentials  
  • Coconut drink as needed
  •  
Preparation
1. Choose your lolly of choice and blend up the ingredients. Feel free to leave some extra fruit to stir through the mixture at the end
2. Pour into ice lolly moulds and freeze.

Enjoy!
 

For more delicious recipes by Vega® make sure to follow them on Instagram, Twitter (@VegaTeam_UK) and Facebook

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