What are cacao nibs?
Dark chocolate bar with cacao nibs. Milk chocolate bar with cacao nibs. Chocolate covered cacao nibs. Cacao nibs are turning up in more and more places, but with little explanation as to what they are because they are almost always an add-in to some other product. Cacao nibs are basically raw chocolate, pieces of cacao beans that have been roasted, hulled and prepped to the point where all that there is left to do is process them into bars. The chocolate-making process involves grinding up the cacao into a thick paste to which extra cacao butter, sugar, milk and other flavorings are added.
Nibs, on their own, taste vaguely similar to roasted coffee beans. Nibs are a bit crunchier than coffee beans, since some coffee beans can become quite delicate after roasting, but give primarily the same textural effect when covered in chocolate. Cacao nibs are always found in small pieces, rather than coffee bean-sized pieces. The flavor is slightly nutty and, while there are definitely some chocolate notes in there, they are primarily going to contribute texture and a hint of bitterness (the same as raw cocoa powder). Some beans will have a more complex flavor, but generally coffee beans will have a more interesting taste on their own. Cacao nibs do serve to draw out darker notes in chocolate, which is why they are such a popular addition.
You’ll generally see cacao nibs incorporated into other chocolate products, or simply covered in chocolate and sold as a snack. They are also sold apart, intended to be used as a mix-in for baked goods or sweets. You can use them in addition to, or in place of, chocolate chips or nuts in a cookie, for instance. They can be eaten on their own, too, but as is the case with coffee beans, they’re almost always better with something else.
What are Goji Berries?
Himalayan Goji Berries
Goji berries (Lycium barbarum) are the most nutritionally dense fruit on Earth. They are a member of the nightshade family (Solonaceae), which contains many other common vegetables such as potato, sweet potato, tomato, eggplant, and pepper, as well as some poisonous plants like belladonna and deadly nightshade. Native to the Himalayan Mountains of Tibet and Mongolia, the goji berry is now grown in many other countries as well.
Although they have only been introduced in Western countries in recent years, gojis have been used for thousands of years in Tibet and China, both as a culinary ingredient and medicinally.
Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse.
This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.
In traditional Chinese medicine, the goji is said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight. They are most often consumed raw, made into a tea or extract, or as an ingredient in soups.
Gojis are most commonly available in dried form, and make a great snack eaten as is, added to trail mix, muesli or oatmeal. They can also be soaked for a couple of hours in enough water to cover them. Then the soak water can be drained off and makes a delicious drink, or both water and berries added to smoothies.
Please note that there can be adverse interactions if you consume goji berries while also taking medication for diabetes, or blood pressure, or take the blood thinner warfarin. So be sure to consult your health care provider if that is the case.
Gojis can often be found in Asian food stores, but most of these come from the commercial growing regions of China and Tibet, and contain high levels of pesticides and synthetic fertilizers. Even some brands which claim to be organic may not be, so be sure to source your goji berries from a reputable source.
What are Hemp Seeds?
- #1 Hemp Seeds
Hemp seeds are actually a “superfruit” and they are an amazing source of complete vegan “clean” protein containing all 10 essential amino acids in addition to providing an ideal ratio of omega-3 to omega-6 essential fats. Hemp seeds are also full of calcium, magnesium, vitamin A and potassium.
Best of all hemp seeds taste great and can easily be blended into soups or smoothies, they make the ideal substitute for eggs in Caesar salad dressings, they are the perfect alternative to mayonnaise in creamy salad dressings and they are delicious sprinkled on salads. You can also buy hemp milk (or easily make your own by mixing hemp seeds with water), which is a much healthier alternative to dairy milk.
Why Kale?
- #2 – Kale
(and other dark leafy greens including spinach, collards, Swiss chard, and romaine lettuce): Calorie per calorie dark leafy greens deliver the most abundant and broadest spectrum of nutrients of just about any other foods in the world, making them a perfect eat clean diet food. When it comes to ranking foods for antioxidants (which help keep you young while also fighting degenerative disease) kale comes out on top for vegetables. A testing procedure used by the USDA to determine the antioxidant capacity of fruits and vegetables gives the highest ORAC (oxygen radical absorbance capacity) rating of vegetables to kale. The ORAC value of kale is 1770 (the next best vegetable is spinach with an ORAC value of 1260.)
One of the easiest ways to get a daily serving of dark leafy greens is to get in the habit of making a green smoothie everyday (you can mix your green smoothies with fresh or frozen fruit for a bit of sweetness.) All dark leafy greens are also a rich source of chlorophyll, important for cleansing and oxygenating the blood.
#3 – Flax Seeds (in whole form)
What are Flaxseeds?
These nutty-tasting seeds yield a hefty dose of vegan omega-3 essential fats and actually have a leg up on flax oil because 1) they are fiber-rich 2) they can be cooked at low heat temperatures (add them to muffins, breads, whole wheat pizza crust, etc.) and 3) they are nature’s richest source of lignans, potent phytonutrients that fight free radical damage and offer protection from hormone-sensitive cancers (such as breast cancer and prostate cancer).
Your body can’t derive the full benefit of the omega-3 essential fats found within flaxseeds unless they are ground (milled). You can grind flaxseeds yourself in a coffee grinder or you can buy them already ground.Note: We prefer Barlean’s “Forti-Flax” ground flaxseeds. (www.Barleans.com) In addition to mixing flaxseeds into all sorts of batters you can also sprinkle them on hot whole grain cereals, add them to smoothies, mix them into meatballs, etc.
What are Chia Seeds?
- #4 – Chia Seeds
These itty bitty teeny tiny seeds are powerhouses of nutrient-dense energy and the ultimate eat clean diet food. Chia seeds have a mild pleasing flavor and deliver a hefty dose of fiber and anti-inflammatory omega-3 essential fats. They are also surprisingly rich in calcium, B-vitamins, easily digestible protein and antioxidants.
Chia seeds are a fabulous food to experiment with in the kitchen because they expand greatly into a gelatinous pudding when soaked in liquid (they also take up a lot of bulk and space in your stomach, so if you are trying to lose weights chia seeds are a must-eat food.)
Chia seeds are a fabulous food to experiment with in the kitchen because they expand greatly into a gelatinous pudding when soaked in liquid (they also take up a lot of bulk and space in your stomach, so if you are trying to lose weights chia seeds are a must-eat food.)
You can incorporate chia seeds into all sorts of decadent (but healthy!) desserts, use them as a substitute for other fats, binders and thickeners or mix them in hot whole grain cereals for some nutritional oomph.
#5 – Maca
What is Maca?
This is a root vegetable related to the turnip and grown in the mineral-rich volcanic soil of the Peruvian highlands. It contains amino acids, vitamins B1, B2, B12, C and E and minerals, including calcium, phosphorous, zinc, magnesium, and iron.
Maca is very helpful for improving mood and helping curb food cravings as it possess the building blocks or precursors to serotonin. Maca is also beneficial for regulating hormones, building muscle, enhancing stamina and increasing fertility.
Note: Sequel Naturals (Sequelnaturals.com) distributes an easy to digest gelatinized maca. Try adding ½ teaspoon to your smoothies or “whole” fruit juices daily.
Why Sea Vegetables?
# 6 – Sea Vegetables
More commonly referred to as seaweed, sea vegetables have been a staple food in Asian cultures for centuries. They are easily digestible and provide an incredibly rich cocktail of minerals and trace minerals and have long been praised for their beautifying and life-prolonging properties. Interestingly, according to ancient Chinese texts, “there is no swelling that is no relieved by seaweed.”
Sea vegetables contain about 10 times the calcium of cow’s milk and several times more iron than red meat. Plus, they taste amazing! There are many different types of sea vegetables (all are healthy) including wakame, nori (used in sushi as a binder for fish and rice), dulse, kelp, kombu, etc.Seaveg.com is an excellent resource for sea vegetable products.
Why Legumes?
#7 – Legumes (Lentil Recipe)
We try to eat at least 1 serving (1/2 cup) of legumes every single day. Legumes are plants that have pods containing small seeds. Lentils, peas and beans are all in the legume family. Not only do legumes have a superb nutritional profile, they are exceptionally rich in fiber (just ½ cup provides an average of 7 grams of fiber!)
Legumes are also an extremely “clean” source of vegan protein in addition to being a surprisingly good source of anti-aging antioxidants. And of course legumes are inexpensive, easy to find and incredibly versatile. We incorporate beans into a wide variety of our Clean Cuisine recipes including soups, chili, dips, spreads, casseroles, whole grain pilafs, salads, and even desserts (Ivy’s black bean brownies and Garbanzo Bean Chocolate Chip Cookies are to die for delish….seriously!)
No comments:
Post a Comment