SalmonBerry

Posts Tagged ‘seeds’

Perfect Parfait

In Nutrition, Recipe on July 10, 2013 at 11:00 pm
fruit, yogurt, go raw

Fruit, yogurt, Go Raw Original Granola

Please step away from the acai bowls! They are loaded with added sugars. Sugar is added to those little, frozen packets of smashed berries and to the nut milk that is blended with it and, finally, the granola that gets tossed on top. No wonder they are a big hit – you might as well be eating dessert!

You can do a much better job by BUILDING YOUR OWN breakfast bowl with fresh fruit that hasn’t been processed, packaged, and flown in from Brazil. I eat a lot of fruity, nutty, yogurt-y concoctions. Some might call them parfaits, others might call them fruit salad. Either way, the hot summer months, with their abundance of fruit, call for cool, juicy breakfasts with enough fat and protein to keep you satisfied and nourished. On the outset it appears that the parfait is ‘healthy’ but there is much variance as to the value of each ingredient so I think it merits a discussion.

papya parfait

Papaya, yogurt, hemp seeds, coconut, & sunflower seeds.

There are usually 3 components to a parfait: (1) yogurt (dairy or vegan), (2) the fruit, and (3) the ‘toppings’ (hopefully nuts & seeds). What I find is that most parfaits resemble dessert in that they are much too high in sugar and other carbohydrates. Let’s leave the job of providing sugar and fiber to the fruit (choose a colorful variety) and do our best to eliminate it from the other two components.

Begin by choosing a sugar-free – yes, that means PLAIN – version of yogurt, whether it be a Greek dairy yogurt or coconut milk kefir or soy yogurt. This is not always easy, especially with the diary substitutes, but it can be done. Also, choosing a FULL-FAT version is essential for 2 reasons: (1) the balance of protein/fat/carbs is more supportive of health (nonfat yogurt is heavy on carbs) and (2) the plain flavor is not as sour b/c the fat is still included (hence less sugar needed to make it palatable). Even if you are trying to lose weight, a full-fat version is more supportive of satiation, smaller portions, and weight control (I promise!).

go raw simple

Go Raw brand granola – unsweetened or sweetened with dates & raisins

End by choosing toppings that include healthy fats and no added sugars. Sorry, folks, but ‘granola’ is not going to do it here. Yes, it’s delicious but it’s usually very high in added sugars. Low sugar varieties are available, such as those from Go Raw that are sweetened with dates and raisins, and, yet, this healthy choice is still adding unnecessary carbs to the balance. It’s much healthier to take a deconstructionist view of granola as a topping. Say what? Sprinkle on sunflower seeds or almonds or walnuts or hemp seeds or coconut flakes or chia seeds or pepitas or sesame seeds…you get the idea. These toppings add healthy fats and protein as opposed to more carbs.

Finally, add a little shake of cinnamon or cocoa or fresh mint to up the flavor factor without adding more volume or calories.

Building your own breakfast bowl ensures you get ‘good’ carbs, a healthy amount of (the good) fat, and plenty of fiber and antioxidants. Have fun and get creative!

Advertisements

Chakra Salad

In Nutrition, Recipe on April 18, 2013 at 11:34 pm
photo (42)

Chakra Salad

Springtime is the perfect time to gorge on fresh, sun-soaked vegetables. Raw veggie salads are high in fiber, water, and antioxidants, especially colorful ones like this salad of purple cabbage, red peppers, and carrots. It’s important to dress your salads with healthy monounsaturated oils which allow fat-soluble vitamins (A, D, E, and K) to be fully absorbed and utilized by your body. The fats in this salad come from a perfect combo of nuts, seeds, and avocados. High fiber will keep you feeling full and fats will keep you satisfied. Don’t be shy with the dressing. Its only 30 calories per tablespoon so dress it up and enjoy this power-packed salad that is perfect for hot weather. Sweet, nutty, crispy, crunchy…YUM!

Peanutty Dressing

chakra salad dressing

Sesame oil, tamari, apple cider vinegar, peanut butter.

Whisk together:

1/4 c raw peanut butter + 1/4 c coconut water + 1/2 c apple cider or rice vinegar

Then add:

3 T honey

1 t salt

1 T tamari or Bragg’s liquid aminos

1 T raw sesame oil

Raw Shredded Salad 

(high in vitamins A, C, K, B6, and folate and manganese and phosphorous)

chakra salad ingredients

Purple cabbage, red pepper, green onion, orange carrot.

Toss together:

4 cups purple cabbage – finely shredded

1 red pepper – thinly sliced

5 scallions – green parts, chopped

2 carrots – grated

Top salad with:

raw sunflower seeds

unsweetened coconut flakes

avocado

2 cups salad mix + 1 T coconut + 1 T sunflower seeds + 1/4 diced avocado + 3 T dressing

= 295 calories, 19g of fat, 9g fiber, 16g sugar, and 9g of protein.