C-Veggies: The Ultimate Super Veggies!

There is really is not such thing as C-Veggies – but Sea Veggies on the other hand are amazing. Often the word SEA in itself is enough to scare most people away. So I softened that up and used the letter C to represent these delicate superfood gems of the sea – but C also stands for cleansing, calcium and chlorophyll as this is what these guys are packed full of! This is just to give you a taste of what I will be getting into.

If you haven’t experimented with sea veggies yet, then you are truly missing out. They are so diverse in their use that the list just goes on and on. Most of you have actually had sea vegetables, many times. What do you think your sushi is wrapped up in? Nori! One of the most commonly used sea veggies. It is super delicious and versatile. You can crumble it on salads, drop it into soups or just snack on it plain! Then the realm of sea veggies carries over into dulse, arame, wakame, kelp, kombu, hijiki, agar, kuze – they all sound kind of funny (I love naming them off in my classes), they all have different uses, a distinct flavour – but what they all have in common is that they are loaded with minerals and chlorophyll! (CHECK OUT THIS GUIDE to get more familiar with each one!) There is even a new and fun variety of kelp – which comes in noodle form. Pretty fancy stuff – it has been stripped of it’s green essence, leaving it colourless and flavourless but it is a great base to a raw spaghetti or pasta dish! (see recipe below!)

All in all, Sea Veggies are an amazing condiment to add to any recipe -cooked or raw. A simple slaw salad, a stir fry, miso soup, on top of a veggie burger, in a wrap. I think you get the point. But what is relevant to know, is that you need so little to get the benefits. Just a little goes such a long way. In Macrobiotics - sea veggies are a staple to the diet but are only used as a condiment to every meal. They are balancing and make your meal look beautiful, interesting and unique. You will also be happy knowing that you are getting an extra dose of much needed nutrients.

Let me take you through the benefits of Sea Veggies – hopefully this will inspire you to at least try one variety!

Sea Veggies…

reduce blood cholesterol

remove metallic and radioactive elements from the body (great for chemo)

prevent goiter (enlarged thyroid condition)

have antibiotic properties

strengthen bones, teeth and nerve transmission

help digestion

softens hard masses in tumors

used as a beauty aid – helping to maintain glowing, healthy skin and lustrous hair

Lastly…ounce for ounce sea veggies provide all the vitamins and minerals that are required for human health (similar to what is found in human blood -including calcium, iodine, phosphorous, sodium, iron and vitamins A, B, C and E) and it is also an excellent source of  protein!

I will leave it at that!

SEA MY VEGGIES – Creamy Kelp “Alfredo” Noodles

Sauce:

2 heaping tbsp raw tahini

2 tbsp tamari

2 tbsp apple cider vinegar

2 tbsp lemon juice, freshly squeezed

1 tbsp hemp seeds

1/4 cup chopped parsley

1/4 cup chopped garlic leaves (from my garden) or 1 clove of garlic

sea salt to taste

blend up with a bit of water to thin out (not too much!) – approx 2 tbsp!

Veggies:

1 pack of kelp noodles – remove kelp from package rinse and let sit in warm water with lemon juice for 1 hour to soften!

— if you can’t find kelp noodles (found at local raw restaurants or online from Upaya Naturals), double the amount of zucchini to use as a noodle base!

1/4 cup arame, soaked for 15 minutes

1/2 cup kale, chopped

1 cup shredded beets and carrots

1 cup zucchini shredded

1 small bunch  broccoli (marinated with olive oil and sea salt and dehydrated or baked on a low temperature for 20-30 minutes until soft and tender – scrumptious!)

Pour the dressing over the noodles, add the veggies , toss and serve!

“Burger” in a bowl

A burger doesn’t always need to go in a bun. A burger can be eaten on a salad, on a pile of grains or just alongside some steam veggies. When I refer to “burger” here, I am talking about an all natural veggie burger made from whole food ingredients. See Recipe Below!

If I were to put my burger on bread, it would be bread made from either spelt, kamut or sprouted grains. Companies such as ShaSha, Little Stream and Grainsfields make excellent breads that are easy to digest, high in protein, fiber and taste delicious!

But in this particular case, I have deiced to put my “burger” in a bowl. Not just in a bare bowl all on its own, but a bowl filled with quinoa, steamed green veggies (broccoli and snow peas from my garden), steamed sweet potatoes and then topped with tahini and tamari toasted almonds. Wow what a bowl! It was a random occurrence of ingredients, but that is the best way to make a meal – especially a vegan one. You can get as creative as you want and just throw a whole bunch of things together and you have yourself a whole foods, balanced meal. Not only is this meal colourful and full of texture but there is also an amazing amount of calcium, protein, fiber, beta carotene, b vitamins, minerals etc… all jammed packed into one little bowl.

Making a homemade veggies burger is also a great way to get in some healthy nutrition and fulfill that urge to eat something that is burger like and has a “meaty” or rich texture. By meaty, I mean (hearty/grainy) so in this case you can use grains, beans, root veggies, nuts and seeds and not even have to go the length of using a faux meat or soy based substitute to get that “patti or juicy burger” option. There are much more naturals options!

So the next time you want to get a little creative and make a burger and throw it in a bowl – make sure to fill both the burger and the bowl up full tasty and nutritious ingredients!

If you have a veggie burger recipe that you would like to share…please leave a comment!

Black Bean Veggie Burger

1 cup black beans, soaked overnight or use 1 can or Eden organic black beans

1 cup sweet potatoes, shredded

1/2 cup almond butter

1/2 cup red onion

1/4 cup spelt flour

2 tablespoons tamari

3 cloves garlic

1 tablespoon cumin

Procedure:

1. Rinse soaked beans, place in a pot with water (cover by 1-2inches). Bring water and beans to a boil. Lower heat and simmer for 1-11/2 hours. Remove from water and drain. Or rinse and drain can of organic black beans.
2. Place beans in a bowl and mash. Stir in remaining ingredients.
3. Scoop 1/3 cup of batter at a time to form burger patties.
4. Place burgers on a baking sheet (you may need two)
5. Bake in oven on 350 F for approx 45 minutes.
6. Serve with sprouted buns, a salad or  and enjoy!

Better than Timbits!

Of course these are better than timbits, because timbits are not even food. So really there is no comparison.(For those of you that don’t live in Canada – Timbits are donut holes!) I really should have titled this post “GREAT Balls of Bliss” – because the second you let one of these little gems break apart and melt into your mouth, there is no turning back-you are in bliss. But don’t have too many or you will be left with a tummy ache. Each little ball is so power packed full of nutrition – that you only need one or two to satisfy that sweet tooth or give you that much needed burst of energy. Just in case you didn’t know, timbits or donuts only do the opposite – they make you tired and sluggish – not to mention there isn’t one useful calorie in a donut. As they are filled with empty calories – meaning they contain refined white flour and white sugar and usually some low quality oils. Just for the record each “Bliss” ball is loaded with calcium, protein, fibre, iron, b vitamins, healthy fats and give you long lasting energy and make you feel great! So why not make something that looks just like it, is better for you and has a taste that is out of this world? Really there is not reason not to!

These little guys are so easy to make that all you need a food processor and some basic ingredients. What is also so much fun about making these, is that they are simple and they are not baked or heated. You can also sub in other ingredients and get creative every time you make them. If you or your child has nut allergies, you can use a seed based butter instead of almond butter or just just use pureed dates or figs. You also have the option of putting in all kinds of super foods like goji berries, spirulina powder, raw cacao etc… or you can just keep it to the basics like I did.

Chocolate Coconut-Almond Bliss Balls

3/4 cup almond butter
1/4 cup tahini
1/2 cup maple syrup
3/4 cup sesame seeds
1/2 cup cocoa powder
1 cup oat bran
1/2 cup quinoa flakes
1 cup coconut flakes

Procedure:

1. Add nut butter, tahini, and maple syrup to a bowl or food processor and blend until smooth.
2. Add sesame seeds, cocoa powder, oat bran and quinoa flakes and blend until mixture becomes like dough.
3. Scrape down sides of food processor as necessary. Spread coconut on a plate.
4. Rolled mixture into 1-inch balls and rolls in shredded coconut.
5. Cover and store in refrigerator for up to two weeks.

Happy Hemp Protein Loaves

This hearty loaf may not be much to look at, but it’s taste is amazing! You may be well acquainted with hemp already, or you may be reading this wondering, what does she mean by hemp… really?… in food?

Yes…Absolutely!

Hemp is actually becoming quite popular these days. It has a nutritional value that is off the charts. Let me tell you why…
Hemp is an extremely nutrient rich whole food. It is also one of the purest sources of raw plant based proteins. As a plant, this means that hemp is also extremely alkaline forming unlike many other proteins that come from meat, fish, eggs or whey which can be acidic to the body overtime. So for athletes and busy/active people, hemp is an amazing form of sustaining and nourishing energy. The protein present in hemp is also complete -containing all 10 essential amino acids which makes it ideal for vegetarians, vegans or anyone seeking an alternative source of protein. Hemp also contains balanced healthy fats – both omega 3 and omega 6 fatty acids. This makes hemp an excellent natural anti-inflammatory as well as providing the body with healthy oils for skin, hair and nails. If this isn’t enough already… hemp is also easy to digest (because it contains it’s own natural enzymes), contains a high levels of vitamins and minerals, antioxidants, fibre and chlorophyll. So if this isn’t a superfood, I don’t know what is!

There are so many ways that hemp can be consumed – whether it is as a seed (also know as hemp hearts), in a powder, as a flour or mixed in a blend- you can even by “hemp ice cream“. There are many options to choose from for your first go at hemp!

I usually start my day off in the morning with a hemp smoothie. I use Vega’s smoothie infusion, mixed with some organic fruit, rice milk and agave nectar. I sprinkle hemp seeds on salads or use them in baked or raw desserts and I use hemp flour to make delicious baked items like these high protein, low carb, gluten free loaves. They are hearty, filling and delicious. You can eat them in the morning or enjoy them after a good workout.

So if hemp is new to you, it may take some getting used to a gritty texture, nutty flavour and a greenish look. But it is worth it and your body with thank you for it in the end!

Enjoy!!

Hemp Coconut Mini Loaves

1 cup hemp flour (Hempola Brand)
1 cup coconut flour or coconut meal
1 teaspoon each baking soda and baking powder
1 organic egg or 1 tablespoon ground flax + 3 tablespoons water for vegan option
1/2 cup organic apple sauce or pureed apples
1 banana
1/4 cup maple syrup
6 tablespoon virgin coconut oil

Procedure

1. Add oil, maple syrup, and salt to mashed banana and beat until well mixed.
2. Add egg or flax and vanilla and mix well.
3. Add remaining dry ingredients and nuts. Mix until just blended.
4. Pour into greased mini loaf pan. Bake for 15-20 minutes.
5. Allow to cool on baking rack.

Miso Magic

Miso is a fermented paste with a texture like almond butter. It is made from soybeans, koji (a bacterial starter), salt and a grain – usually rice or barley.

There is quite a variety of Miso’s on the market, as soybeans can be fermented into a range of different flavours, from rich and savoury to delicate and sweet. They come in varieties of either dark brown, red, white or yellow in colour.

Miso is so wonderful and holds amazing health properties. Miso acts as an anti carcinogen, and is also effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins. The darker the colour the more potent its medicinal properties. Miso is also a wonderful digestive aid because of the fermentation process. So having a cup of warm miso soup before or after a meal is the perfect choice is your digestive system is a bit off!

Miso is also a concentrated protein source, it contains approximately 12-20% protein depending on the source. It is also low in fat, but in keep in check that it is fairly high in salt!

Miso can be used in a variety of dishes and recipes. Because of the variety of flavours and colours to choose from, each one will derive a different outcome. It can be used in place of worcestershire sauce, salt and soy sauce as a seasoning agent. Miso is most typically used as the base of soup, where it provides a rich and flavourful broth. But it can also be used in marinades, salad dressing and even some desserts.

So get yourself equipped with at least two different varieties of miso (a sweet miso and a dark brown miso), so that you can create different recipes with different flavours. You will not be disappointed, as miso is magical and makes you feel good all over!

Quick Tip: Before adding miso to your pot of soup, take some water out and stir in the miso until it has completely dissolved. Then pour the miso mixture back into the soup pot with the heat turned off.

Miso should never come in direct contact with boiling water as it will affect it’s naturally occuring enzymes and delicate properties!

Sweet Miso Dressing:
½ cup white miso
1/3 cup agave nectar
½ cup mirin
¼ cup sesame oil
¼ cup lemon juice
¼ chopped ginger

In a blender, blend all ingredients until smooth. Store in refrigerator for 3-4 days. Makes about 2 cups.

Add this dressing to any salad or slaw with a variety of vegetables like: napa cabbage, carrots, beets, cucumber and throw some sea vegetables in too (arame, wakame, nori….)