Drinking Lemon Water in the Morning

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The way you start each day is incredibly important.

According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down.

Whether you’re a mom, a dad, a coach, a writer, an artist, a chef, a small business owner or a yoga teacher, what you do first thing in the morning matters.

Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas & foster self-esteem alongside self-discipline.

Your mind may say you have to check emails, take the dog out, get the kids out the door, that you can’t be late for work or that you just don’t have enough time to cultivate your own morning rituals.

But, if you can only make time for one ritual that will improve your health, let it be this…..

Start the day out with a mug of warm water and the juice of half a lemon (ginger and chia seeds is optional).

It’s so simple and the benefits are just too good to ignore. Warm water with lemon…Why?? you may ask. Read below:

1. Boosts you’re immune system
Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain & nerve function and helps control blood pressure.

2. Balances pH
Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.

3. Helps with weight loss
Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it’s easier to make the best choices for myself the rest of the day.

4. Aids digestion
The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen toxins, in the digestive tract.

Think about this… during sleep, you typically haven’t been drinking for at least 8 hours. Giving the body adequate water when you first wake up is a great way to get your body and your mind going.

5. Acts as a gentle, natural diuretic
Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin
The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.

7. Hydrates the lymph system
This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can’t perform all of it’s proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration!

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It is always important to support our bodies by drinking enough water, especially in the morning. Lemon water won’t be a miracle cure but it might be a better alternative to caffeinated drinks, especially for those with adrenal problems.

I’ve found that starting to drink water first thing in the morning when you aren’t used to it can cause a few minutes of nausea, so it might be a good idea to start slowly and not used to drinking this much.

Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don’t be surprised if you begin to view mornings in a new light.Remember, real change comes from taking action.

Xx

The Autumn Detox Cleanse

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We think of spring as the staple season for cleansing—spring cleaning, spring detox, spring yard sales—but autumn is actually the more appropriate season to think about purging the old.

A fall detox cleanse will help to stave off seasonal colds, keep your immune system healthy, and prepare your organs for the colder months ahead. 

“In the fall, it’s about acknowledging that we’re overly busy, slowing down, and restoring the body.”

WHY WE NEED TO CLEANSE IN THE FALL

The fall detox should be all about the lungs and the large intestine. In both alternative and conventional medicine theory, these organs are linked to skin and breathing problems like asthma, eczema, rashes and dry skin—all of the most common things to ail us in the colder months.

To support the lungs and large intestine, I recommend (nothing new) cutting (0 tolerance) sugars, flours, dairy, cigarettes and alcohol for a healthy, mucus-free stomach. And for opening the nasal passages, drinking fenugreek tea. I love that warming spices like cinnamon, nutmeg and cloves—the ones we use anyways in our fall baking recipes—actually support both intestinal and respiratory health, so it’s just perfect that they are good for both our health and the flavor of our foods during this season.

FALL DETOX JUICES

For a fall detox juice cleanse, stick with fall fruits and vegetables. Fall foods to use in your cleansing juices are apples, beets, leafy greens, and a hint of lemon (but don’t overdo the citrus). 

Sattva Juicery has 3 Cleanse levels where you can choose your own juices. Ask for more information at sales@sattvajuicery.com 

Detox-foods

FALL CLEANSE WITH FOODS (created by me) – 4 Days

Here is what you will need:

  • Twelve 500ml  of Sattva Juices – any flavor from our line of green juices
  • A wide variety of raw fruits
  • A wide variety of raw veggies and salad fixings
  • Your favorite organic green tea (Matcha for example)

The Basics:

Sattva Juicery  Cleanse Philosophy emphasizes the importance of detoxing your cells and nourishing your body gently and naturally. How? By combining Sattva Juices –  Green juices with an array of raw fruits and vegetables!
Each morning you will begin your day with a glass of water, a cup of green tea and a bottle of  Green juice. This morning mini-fast infuses the body with a huge flush of vital nutrients, while allowing the intestinal tract to continue to cleanse your cells of toxins. Moreover, green juice is the most effective and efficient way for your body to absorb vitamins and minerals.
Throughout the day, you will continue to hydrate your body with two more bottles of Juice. If you are feeling a little hungry, it’s okay to snack on raw fruit, which digests quickly and helps maintain a healthy blood sugar and sustained energy levels.
At dinner, it is time to equip your body with fiber and roughage through a large raw vegetable dinner. Fiber prompts the bowels to move and expel the day’s accumulated toxins. So while you continuously flood your body with large quantities of nutrients through green juice, you are simultaneously collecting toxins and getting rid of them!

DAY 1

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Grapefruit, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Raw Carrot Soup – mix the following in blender until smooth, adding water (½-1 cup) as needed until desired consistency: 2 carrots, ½ de-seeded red bell pepper, 1 avocado, ¼ inch of ginger root, ½ handful of parsley leaves, sea salt and pepper (to taste); garnish with extra virgin olive oil and parsley leaves.
Main Course: Fall Fennel Salad – toss the following in large bowl: baby mixed greens, ½ finely sliced fennel bulb, ½ cup halved cherry tomatoes, handful of finely chopped tarragon (2-3 stems) and basil (5-6 leaves), ¼ cup of pine nuts, 2 tsp. lemon juice (½ lemon), 2 tsp. of almond oil; add sea salt and pepper (to taste); garnish with sliced avocado.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

DAY 2

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Mixed berries, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Raw Salsa and Veggies – blend the following until minced: ½ peeled sweet onion, 1-2 peeled garlic cloves; add to blender and pulse until desired consistency: 4 roma tomatoes, 2-3 stems of cilantro, juice of ½ lime; add sea salt and pepper (to taste); enjoy with array of raw veggies, such as carrots, celery and red pepper sticks!
Main Course: Raw Guacamole Tacos – prepare guacamole with: 2 cubed avocados, 2 chopped roma tomatoes, ¼ finely chopped red onion, 1-2 chopped garlic cloves, ½ bunch of cilantro leaves, juice of ½ lime, sea salt and pepper (to taste); top 4-5 large romaine leaves with: 1 scoop of homemade guacamole, handful of sprouts, 2-3 tbs. raw pumpkin seeds; roll into a taco.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

DAY 3

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Fuji apple slices, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Avocado Cup – on top of a halved avocado, sprinkle: 1 tsp. raw hulled pistachios, almond oil (or similar nut oil), and sea salt (to taste).
Main Course: Herb Salad – toss the following in a large bowl: baby mixed greens, handful of finely chopped basil (8-9 leaves), mint (2-4 stems) and cilantro (2-3 stems), 1 diced small avocado, 1 tbs. pomegranates, 1 tbs. roughly chopped raw almonds, 1 tbs. almond oil, 1 tsp. agave nectar, juice of ½ lime, sea salt (to taste).

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

DAY 4

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Melon slices, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Raw Butternut Squash Soup – mix the following in blender until smooth: 1½ cups cubed raw butternut squash, ½ medium avocado, 1 cup filtered water, 1 tbs. extra virgin olive oil, 2 tbs. maple syrup, 1 garlic clove, sea salt and pepper (to taste); garnish with handful of dried cranberries.
Main Course: Crunchy Rosemary Salad – toss the following in a large bowl: baby mixed greens, 2-3 finely chopped tarragon stems, 1-2 finely chopped rosemary stems, juice of ½ lime, 2 tbs. almond oil, 2 tbs. hemp seeds, sea salt (to taste); garnish with crumbled raw crackers and sliced avocado.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

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Enjoy!!!!

Xx

Note that cleansing/fasting may not be safe for everyone. We recommend consulting your physician prior to starting a cleanse or intermittent fasting routine.

Micro Greens

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Standard vegetables, take a seat please – there’s a younger model in town!

The first time I saw microgreens, I thought, “Awww how cute are these!”

We’ve come to accept the baby-fication of our vegetables – baby spinach, baby lettuce, and baby squash prized for their tenderness and cute size have staked out territory in the produce section of many a grocery store including in our Parkn’Shop.

For a bit now, growers and a few inventive chefs)have decided we need vegetables that are even more juvenile than babies — seedlings so small, and so young, they’re called microgreens. The advantages of these tiny leaves less than 14 days old are many, their proponents say. They make vibrantly hued garnishes to salads, sandwiches and soups. And whether they’re spinach, pea, beet or purple mustard, microgreens are rumored to pack even more nutrients that their adult versions.

Micro Greens Have Up to 40 Times More Vital Nutrients Than Mature Plants

After all, What Are Micro Greens?

Micro Green is the universal name for almost any green vegetable or herb that has edible leaves and is harvested at the coteleydon growth stage – the stage when the first set of true leaves sprout. The coteleydon growth stage comes after the germination and sprouting stages but before a plant fully develops its root and leaf structures. The first set of true leaves develops after the coteleydon – or the first two visible leaves – of a plant appear. When the next set of leaves – anywhere between two to four – are produced, the plant actually enters the coteleydon stage. If the plant is allowed to grow, it becomes a seedling.

Types

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Micro Greens are most commonly harvested from leafy greens such as kale, arugula, beet greens, onions, radish greens, watercress, chard and bok choy and herbs such as cilantro, basil, chervil, parsley and chives. The taste of micro greens depends on the original vegetable. Micro Greens have a very strong and concentrated taste of the original vegetable. This means that cilantro microgreens will still taste of cilantro but in a stronger, more vegetal and condensed format. The health benefits of microgreens are similar to those of sprouts; however, the specific nutritional profile for each micro green depends on the type of plant it comes from originally.

Understanding the Sprouts

Sprouts and microgreens have the highest concentration of nutrients per calorie of any food. They are the richest sources of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein, and provide us with substantially greater health benefits than raw fruits and vegetables.

Sprouts are germinated seeds. They grow for 2-5 days depending on the seed. Sprouting magnifies the nutritional content of the seed, more than tripling vitamins A, B-complex and C. The vitamin content of some seeds increase by up to 20 times the original value after just a few days of sprouting.

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The smaller seeds, such as broccoli, alfalfa and radish, contain up to 100 times more of the incredible phytonutrients than their mature counterparts. What this means is that just a handful of broccoli sprouts can provide you the same nutritional benefits as a bucket full of mature broccoli. The larger seeds, such as the grains (kamut, oats, rye) and legumes (lentils, chickpeas, beans), provide with the energy (calories) we need to function. In addition to boosting the antioxidant, vitamin, essential fatty acid, and enzyme content, it’s been well documented that the soaking and sprouting process also increases the quality and quantity of fiber and protein. Sprouting is simply the best way to prepare grains, legumes, nuts and seeds. It activates enzymes, releases anti-nutrients, and improves our digestion and absorption of beneficial nutrients, allowing us to get the most health benefits from our food. The beauty of it all lies in the fact that sprouts can be grown on your kitchen counter every day of the year, and with minimal effort.

Nutrients and Health Benefits of Micro Greens

The nutritional profile of each microgreen depends greatly on the type of microgreen you are eating. Leafy greens are a good source of beta-carotene as well as iron and calcium. Dark green leafy vegetables such as kale and chard are also high in lutein and zeaxanthin. Because microgreens require only minimal sunlight and space to grow, they can be grown in your kitchen or in a windowsill, allowing you to control the type of microgreens as well as their growing conditions. Home-grown microgreens are not exposed to as many pollutants as commercially grown varieties. Because you have greater control over their growing conditions, such as exposure to pesticides and the type and quality of soil used, you will have fewer added or environmental toxins in your microgreens. Growing your own microgreens means that you have easy access to them and can incorporate them more readily into your daily diet, increasing your vegetable consumption.

Serving Suggestions

  • Dress microgreens with a simple vinaigrette made from extra virgin olive oil, apple cider vinegar, fresh-squeezed lemon juice, minced garlic, and cracked black pepper. Serve as a side dish or a bed for a serving of salmon, beans, or another lean protein.
  • Toss microgreens with pesto (anything from the traditional basil type to roasted red pepper or sundried tomato varieties works) and use as a topping for an open-faced sandwich.
  • Add microgreens to an organic omelet or tofu scramble with other veggies such as mushrooms, tomatoes, onions, and bell pepper.
  • Use raw microgreens as a garnish on a hearty bean or lentil soup, pizza, or in place of lettuce in tacos.
  • For a simple chilled entrée, combine microgreens with vinaigrette, a small scoop of cooled whole grains (I like quinoa or wild rice), and a lean protein like cubed tofu.

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The Healthiest Oils – To Cook

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Fats – get them right and you’ll help protect your heart, lower cholesterol and maintain good cognitive function. Get it wrong however and there could be trouble. ‘Bad’ fats are implicated in the development of everything from coronary heart disease to Alzheimer’s and depression.

The best oils are cold pressed. The oil is obtained through pressing and grinding fruit or seeds with the use of heavy granite millstones or modern stainless steel presses, which are found in large commercial operations. Although pressing and grinding produces heat through friction, the temperature must not rise above 120°F (49°C) for any oil to be considered cold pressed. Cold pressed oils are produced at even lower temperatures. Cold pressed oils retain all of their flavor, aroma, and nutritional value. Olive, peanut and sunflower are among the oils that are obtained through cold pressing.

WHY WE NEED FAT

Mediterranean eating is hailed as an example of the best in the world for longevity, partly due to consumption of good fats like olive oil. We need fat; it’s crucial to a number of bodily functions. It’s vital for our brains because it builds part of the myelin, the fatty sheath surrounding each nerve fibre which allows the brain to carry messages quickly. It also regulates the production of the sex hormones, helps the body use fat-soluble vitamins like A, D, E and K and keeps skin looking and feeling healthy. Recent research suggests that having a mixture of oils in our diet is the most beneficial, as too much of any single fat can be detrimental to health.
But there is no point having a cupboard full of healthy oils without knowing how to use them for maximum effect. Here are which ones to stock up on, and how to incorporate them into your culinary masterpieces…

Cold-pressed, extra-virgin olive oil is a staple in my diet. It is incredibly versatile, has a delicious flavour, and has extraordinary health benefits.

Olive oil is rich in monounsaturated fat, which is well documented for helping to lower the risk of heart disease, diabetes, colon cancer and asthma. It can lower cholesterol and blood pressure; assists to balance blood sugar levels; has potent anti-inflammatory effects, powerful antioxidants to combat free radical damage, and supports good gastrointestinal health.

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Olive oils come in a variety of flavours. They can be rich and fruity, or light and buttery. They also range in colour: from dark green to light gold. Generally, the deeper the colour, the richer the flavour. The colour and flavour are dependent on the variety of the olives; the climate and quality of the soil; cultivation and farming practices; and storage techniques.

BEST FOR COOKING AT MEDIUM TEMPERATURES

Sesame oil
USE IT FOR: Cooking, stir-frying and salad dressings.
This oriental cupboard staple is bursting with nutrition and will impart a distinct nutty flavour to any dish. This oil is not only high in cholesterol-lowering mono-unsaturated fatty acids, it also contains vitamin E, K and B6, plus the minerals magnesium, copper, calcium, iron and zinc.
Avocado oil
USE IT FOR: Cooking, frying and salads.
Avocado oil has similar anti-ageing properties to olive oil, but is slightly lower in saturated fat and milder in flavour. Refined avocado oil is stable at high temperatures which makes it great for cooking, plus it contains lots of mono-unsaturated fat which can reduce the build up of bad cholesterol.

BEST FOR COOKING AT HIGH TEMPERATURES:

Coconut oil – my favourite!!!!
USE IT FOR: Cooking, frying and baking.
This solidified substance has shot to fame in recent years and can count celebrities among its fans. Anecdotally it’s been said to benefit dementia sufferers – the fats in virgin coconut oil can be converted into ketone bodies which provide an energy source for the brain. Experts speculate this may provide alternative fuel to the brains of Alzheimer’s patients. But like any fat which is solid at room temperature, coconut oil is full of saturated fat, and that’s bad, isn’t it? Although this oil is high in saturated fatty acids, they are shorter ones than are found in animal fats, they are taken to the liver and burnt for energy rather than to the cells where they could impair insulin function, like the saturated fat in animal products can. So while experts still advise it’s only eaten in moderation, it seems this is one sat fat which isn’t all bad. Coconut is regarded as superior to olive oil due to its lower level of polyunsaturates and it’s twice as stable as its Mediterranean counterpart; olive oil will oxidise and produce rancid by-products when heated to very high temperatures, making it less suitable.
Macadamia nut oil
USE IT FOR: Cooking, baking, frying, roasting and salads.
Not one for nut allergy sufferers, this nutritious oil offers an explosion of antioxidants, boasting four to five times the vitamin E of olive oil. It’s low in polyunsaturated fatty acids which tend to be very unstable and release rancid by-products when heated. This oil is particularly good for cooking because it’s twice as stable as olive oil.

BEST FOR DRIZZLING

Flax seed oil
USE IT FOR: Salads.
Great for drizzling, this oil should never be used for cooking as it is very unstable at high temperatures and will produce rancid by-products if heated. Flaxseed oil provides a much-needed injection of omega 3 into your diet, although the level is nowhere near as high as the omega 3 found in fish oil, flaxseed is the highest non-animal source available so is a great way for vegans and vegetarians to supplement their diets. Omega-type polyunsaturates such as those found in this oil have been discovered to be beneficial in more than 50 health conditions.
Hemp seed oil
USE IT FOR: Low temperature cooking and salads.
Hemp has many a fan and this relatively recent addition to the health-oil cannon is reportedly beneficial for conditions such as eczema, asthma and arthritis. Hemp seed oil is very high in poly-unsaturated fatty acids, which means it’s only suitable for really low temperature cooking as it will oxidise, but it’s great for drizzling and has a pleasant nutty flavour. Hemp’s fatty acids are mainly omega 6, but it does contain omega 3 too. There have also been promising results reported by parents of children with attention deficit hyperactivity disorder.

 

Good quality cold pressed and unrefined fats and oils are necessary for optimum health. But it is extremely important that they be of premium quality. I always buy high quality, organic, cold-pressed or expeller-pressed, unrefined fats and oils. In other words, oils that are as close to their natural source in flavour and aroma as possible, with minimal processing.

I consume a variety of unrefined plant based fats and oils in an attempt to balance my diet. My choice of oil for a given recipe is dependent on two things: the temperature the oil will be exposed to, and the flavour palate of the dish. I want to use an oil that will complement the natural flavour of the bare ingredients, and can withstand the temperature of cooking. There are oils that should never be heated or they become carcinogenic.

Always store oils in dark, light-proof bottles in a cool dark place to prevent oxidation and rancidity. Shelf life varies depending on the oil. Fats and oils are not like fine wines. They do not improve with age. Make sure once you open a fresh bottle of oil, you use it in good time. Don’t save expensive oils for use on special occasions like that outfit you’ll never wear that is now out of fashion and still has the tags on. Enjoy them!

 

Berry Chia Jam

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By now, you probably already know why chia seeds are awesome. For one, these tiny, pinhead-size seeds are rich in omega-3s — and they’re incredibly high in fiber, to boot.They’re so high in fiber, in fact, that they can absorb approximately 10 times their size and weight in water.

These little super-soakers develop a gelatinous coating after they’ve taken in all that liquid, which lends itself to all kinds of interesting food uses. Puddings, smoothies, and — yep — a super-easy, healthy “jam” made with just berries, a little natural sweetener, and chia seeds. And that’s it!

So today, I thought I’d show you exactly how you can make your own chia seed jam.

Traditional jam relies on pectin to gel, and if you’ve made it before, you know that it can be a fussy beast. The right balance must be struck between the fruit (and the amount of natural pectin it may already have in it), sugar, added pectin, and acid in order to create the perfect consistency. It can take a lot of time boiling and stirring and fussing and ultimately possibly cursing over a stove. Not that I know anything about that.

But chia seed jam? It’s a piece of cake. And the result is a fruit spread with a similar texture as its predecessor, but it’s one that, to me, tastes more of the fresh, bright fruit it’s made of. Better yet, you can leave the sugar out entirely if you wish. Or if your jam needs to be a touch sweeter, pure maple syrup or some honey will do you just fine. Oh, and there’s also the nutritional boost that those super seeds provide.

Berry Chia Jam
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Prep Time
5 min
Cook Time
20 min
Prep Time
5 min
Cook Time
20 min
Ingredients
  1. 3 cups of strawberries, blueberries, blackberries or raspberries
  2. 1/4 cup pure coconut or agave nectar - more or less to taste
  3. 2 tablespoons chia seeds
  4. 1/2 teaspoon vanilla extract
Instructions
  1. Clean and process your fruit, removing stems/seeds as needed.
  2. Set a medium saucepan over medium heat and add the fruit and sweetener (start with a little; you can always add more later).
  3. Heat fruit, stirring occasionally, until it begins to liquify, 5-15 minutes depending on your fruit. Allow the fruit to come to a boil, and let it continue to boil until it begins to break down and form a saucy consistency, about five minutes. If nccessary, carefully mash fruit with a fork or masher until it reaches the consistency you'd like.
  4. Taste your jam and see if you want to add more sweetener. Add a tablespoon at a time until you hit the right sweet note for your tastes.
  5. Stir in the chia seeds and let cook for another minute. Stir again, remove from heat, and let sit until thick, about 10 minutes. If the jam seems a little thin, add another teaspoon or two of chia seeds, stir, and let sit for another 10 minutes, but keep in mind that he jam will continue to thicken as it cools.
  6. To store, place in an airtight jam jar or other container, and keep it in the refrigerator for up to two weeks. Can also be frozen for up to two months.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

 

Coconut Yogurt with Berry Chia Pudding

Coconut Yogurt with Berry Chia Jam
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Ingredients
  1. 2 cups non-dairy yogurt of choice (for a homemade option, check the coconut yogurt recipe)
  2. Optional add-ons: Buckwheat, granola, rolled oats, nuts, seeds, fresh fruit
For the Berry Chia Pudding
  1. 2 cups trimmed and quartered strawberries
  2. 1 cup raspberries
  3. 1/2 cup coconut water
  4. 1 tablespoon coconut or agave nectar
  5. 1 teaspoon lemon juice
  6. 1 teaspoon vanilla extract
  7. 5 tablespoons chia seeds
Instructions
  1. To make the berry chia pudding, blend the berries, coconut water, the nectar, lemon, and vanilla together till smooth.
  2. Pour over the chia seeds.
  3. Stir the mixture every 5 minutes for 15 minutes, and then let it sit in the fridge overnight (covered). Give it a good stir before using.
  4. To make the swirl, simply combine half a cup of non-dairy yogurt and half a cup of the chia pudding in a bowl. Swirl it up. Top with your add-ons of choice (granola, buckwheat, fruit, nuts), and enjoy.
Adapted from Choosing Raw
Adapted from Choosing Raw
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Vegan Coconut Yogurt

Looking for a dairy free, raw vegan alternative to yogurts that you can dress up as fancy parfaits or eat with fresh fruit? Try making your own instead of purchasing the store bought yogurts. I know there are some coconut and almond yogurts on the shelves now but even those contain additives which aren’t necessary to consume. Aside from the waiting process, the yogurt itself only really takes 10 minutes to make including clean up if you’re fast.

Raw Vegan Vanilla Coconut Yogurt
Yields 4
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Ingredients
  1. Flesh of 2 young Thai coconuts (about 2 cups)
  2. 1/2 cup coconut water
  3. 2 teaspoons coconut or agave nectar
  4. 1-2 teaspoons freshly squeezed lemon juice (to taste)
  5. 1 teaspoon vanilla extract
Instructions
  1. Place all ingredients in a high speed blender and blend till totally smooth and creamy (2-3 minutes in a blender; the food processor may take a little longer).
  2. Enjoy with fresh berries, fruit of choice or sprinkle some Satta Juicery's RawNolas instead.
Notes
  1. This is a shortcut version of coconut yogurt. It’s not fermented, so it isn’t bursting with all of those friendly bugs we love , but it’s quick, easy, and incredibly delicious.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Basic Chia Pudding

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Chia seeds are super foods widely recognized for their high Omega-3, calcium and antioxidant content. When you are looking for a filling, nutritious and delicious treat, chia pudding has you covered. It is easy to make and fun to turn into a creative build-your-own parfait by adding toppings like fresh fruit, dried fruit or granolas.

Chia Seeds Pudding
Serves 4
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
FOR THE CHIA PUDDING
  1. 3 cups unsweetened almond milk
  2. 1/2 cup chia seeds
  3. 1-3 tablespoons of coconut or agave nectar - to taste
  4. 1 vanilla bean or 1tsp of vanilla extract
SUGGESTED TOPPINGS
  1. Raw Granola - like Sattva Juicery's RawNolas
  2. Fresh fruit
  3. Coconut flakes
  4. Pure maple syrup
  5. Cinnamon
  6. Nuts and seeds
  7. Banana
Instructions
  1. Whisk the almond milk, chia seeds, and sweetener together in a large bowl. Let sit for 5-10 minutes and then whisk again (this just helps prevent clumping).
  2. Cover and chill in the fridge for 2.5-3 hours, or overnight. It helps to stir the mixture every so often during this time, but don't worry if you can't.
  3. Stir well before serving. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an air-tight container in the fridge for 3-5 days.
Notes
  1. The thickness of the chia pudding will vary based on the kind of almond milk you use, so don’t worry if it looks a bit thick or thin when you first try it out. If your pudding is too thin you can add more chia seeds and let it sit for 30 minutes more; if it’s too thick, try adding a touch more almond milk.
Adapted from Oh She Glows
Adapted from Oh She Glows
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Using Chia Seeds and Açaí Powder

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At this time, we all know the benefits of these wonderful Superfoods and there is no excuse you shouldn’t be adding it to your everyday lifestyle.

I make sure i use these goodies every single day, in one or more occasions. I am so obsessed that every time i travel, i make sure to google before hand places where i can find these amazing foods in order to add it to my yogurts, smoothies, juices etc… 

In recent trips, were i proudly explained to my friends what i do, every time i spoke about Superfoods was a motif to raise their eyebrows. So i always took the freedom to really dig into the Superfoods world and their benefits. At the end, there was always the same dilemmas: 

I bought Chia, but i don’t know how to use it.What can you make with Chia Seeds? Or, i know Açaí is quite popular and very nutritious…but where can we add Açaí?

Let’s start with Chia Seeds

There’s good reason chia seeds have been on everyone’s minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s. If that isn’t enough, they’re great for keeping hunger at bay; between all the fiber they contain (5 grams per tablespoon) and their liquid-binding power, chia seeds can be a powerful force against the munchies.

Soaking chia seeds in water before you eat them is safe; after they’re soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track.

When they’re included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you’re ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.

Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast.These healthy treats are great when you desire something sweet and delicious. They take very little time to prepare and are great in the mornings for a quick and yummy addition to your breakfast. Serve with fresh fruit, eggs and veggies for a nutritious start to your day.

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Debloating beverage: If you’ve been feeling sluggish and bloated, it’s time for a new morning ritual that includes chia. I ALWAYS start the day with this before-breakfast drink that only calls for three ingredients. These chia seeds are combined with water and a squeezed lemon juice.

Chia muffins and more: If you’re making pancakes, waffles, muffins, or homemade granola, toss in some nutritious chia seeds. They have a neutral flavor, so they work in almost anything. You could also use chia seeds in place of some of the flax seeds in homemade granola bars. Wherever you put them, they bring a happy bit of crunch.

Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.

Sprinkled on yogurt: Add some crunch to yogurt or oatmeal by sprinkling on chia seeds. Note: Once they sit in liquid for a while, they form little gelatinous balls. If you don’t like that texture, sprinkle them on just before eating. Just 1 tablespoon of chia seeds gives you 5 grams of fiber and 3 grams of protein, as well as magnesium, iron, calcium, potassium, and omega-3s, and has just 60 calories. The black and white seeds are equally good for you, so pick up whichever one you prefer (or whichever one your supermarket or health food store carries).

Turn them into a spread: Make your own jam the easy way with chia. The seeds’ binding power means you won’t need pectin—just a bit of sweetener (how much depends on the fruit). The result is so delicious and healthy. Use any fruit you like, or a combination; we love berries mixed with peeled and seeded stone fruits, like peaches or plums. 

Bread fish, meat, or veggies: Add some chia seeds to your favorite breading for chicken, fish or vegetables to boost the crunch factor as well as the nutrients. 

Açaí

This tiny berry grows on the açaí palm tree and is native to Central and South America. The flavor is sometimes described as a combination of red wine and chocolate.

When used in a green smoothie, açaí is best used as an accent flavor to other tropical base fruits like banana and papaya (base fruits give smoothies a creamy texture). It also blends well with non-tropical fruits like apples, pears, red grapes, blueberries, raspberries, strawberries, blackberries, cranberries and pomegranates.

Add cacao (raw chocolate) for a decadent, rich indulgence. Try young coconut in an acai smoothie too.

Until recently, I was a major açaí bowl skeptic. Quite simply, I didn’t get the hype. What could be so great about a smoothie you eat from a bowl? But that’s the thing: this seemingly minor change-up is exactly what makes it special. Instead of slurping down a smoothie, it asks you to take it slow and spoon up (and chew) each and every bite.

As for how it tastes, purply-pink açaí powder is at once tangy and bitter; it adds plenty of oomph to an otherwise more-or-less-standard fruit and nut drink. Where the real fun lies is in the toppings: an assortment of sliced fruits or berries are a must, as are a drizzle of honey and a sprinkling of bee pollen; bulk it up with some dried goji berries, granola, coconut, or chia seeds if you like. Really, the options are nearly endless.

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Raw Vegan Desserts!!

 

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As we have seen, a whole-foods, plant-based diet has been proven in countless studies and personal experiences to be excellent for long-term health, and the best lifestyle choice for the planet and certainly our animal friends. 

In many cases, cooking and refining our food can destroy much of the vital nutrition we need to thrive. Fruits, veggies nuts and seeds are often most nutritious in their raw, whole state. They are able to retain the most vitamins, minerals, enzymes and phytonutrients, which all play maker roles in sustainable wellness and a happy, long life. There’s an abundance of evidence to show that eating a whole-foods, vegan diet with plenty of raw food is the optimal way of eating for most individuals; but i think the best way to decide what kind of diet is best for you is to experiment and find what makes you happiest. Personally, with no doubts, i feel my best, with more energy and happiest when eating this way.

There are no basics for raw food. There’s really not too much one need to know about the ins and outs of creating raw vegan cuisine.

What is in raw vegan desserts? Nuts, seeds, fruit, coconut, cacao and other superfood.

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What’s not in them? Dairy, refined sugar, processed flour, eggs. gluten and other junk your body doesn’t need.

One thing i love about this way of eating is that everything is simplified, easier and quicker. No cooking (and not much cleaning) required.

Why soak the nuts? Soaking nuts in water for about 3 hours then thoroughly rinsing them, increases their flavour and your body can absorb more nutrients from them. Soaking nuts also helps make the recipes creamier – which is often what you want.

Buy nuts in bulk, soak them all at once, rinse them and then freeze them.

The raw dessert recipes are made up primarily of fresh fruit, dried fruits, nuts, seeds, coconut and sometimes oats or buckwheat groats. These wholesome, simple, nutritious ingredients can be transformed into decadent, awe-inspiring , jaw-dropping desserts that will make everyone ask for more.

I can’t get tired of saying that i’m a great believer that eating healthy doesn’t have to mean giving up amazing flavour and indulgence. You should be able to have your cake and eat it too absolutely guilt free.

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