vegan lifestyle trends and recipes
2016 trend issue
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overnight oats how to stay nourished for your early morning routine
seaweed trend
the health benefits from seaweed will leave you craving sushi
cauliflower low carb bread replacement for guilty free indulgence
Oats chia +
Peanut Butter Overnight Oats
Ingredients: unsweetened plain almond milk, 3/4 Tbsp chia seeds, 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy), 1 Tbsp brown sugar 1/2 cup (45 g) gluten free rolled oats. Toppings: Sliced banana, strawberries or raspberries, Flaxseed meal or additional chia seeds, Granola Instructions: To a mason jar or small bowl add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn't need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day). Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk. Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours). The next day, open and enjoy as is, or garnish with desired toppings Overnight oats will keep in the refrigerator for up to 2 days
seeds have a fascinating and long history of use by “ these power- Chia several cultures. I’m hesitant to use the word “superfood” the word is so over-used in modern times and also packed seeds” because because there are some confounding factors that may inhibit nutrient use. Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance while running long distances or during battle. Though these ancient cultures may not have completely understood the nutritional breakdown of these power-packed seeds, they noticed the benefits, and we now know that chia seeds are a good source of: Essential Fatty Acids, Protein, Vitamins A, B, E and D Minerals like calcium, phosphorus, potassium, iron, copper, zinc, magnesium, manganese, niacin, thiamine, and others Antioxidants
4 Don’t let their tiny size fool you… chia seeds are a big source of many nutrients! Just two tablespoons (about an ounce) contains 10 times the Omega-3s of an equal serving of walnuts, more iron than a cup of spinach and a host of other nutrients in smaller amounts. They are also a great source of beneficial fats, fiber and about as many antioxidants per serving as blueberries. In fact, chia seeds contain the highest level of Omega-3s of any known plant. It is important to note that they contain Alpha Linoleic Acid (ALA) form found in plant foods but not docosahexaenoic acid (DHA), the form found in fatty fish. The body can convert some ALA to DHA, but it is relatively inefficient at this process, so ideally, we should consume both ALA and DHA from food sources. digestion. They are an excellent source of fiber at 11 grams per ounce. In fact, of the 12 grams of “carbohydrates” found in chia seeds, 11 are from fiber, which is indigestible to the body and which does not raise blood sugar or affect insulin levels like other forms of carbohydrates.
There are several unique properties of chia seeds that make them beneficial for Essentially, the net carbohydrate in the chia seed is only 1 gram per ounce, making them a naturally low-carb and high-fiber food, with one serving providing the recommended daily amount of fiber. This fiber works as a pre-biotic in the digestive system, so while it isn’t digested and used directly, it feeds the beneficial bacteria in the gut and may help improve gut health. Chia seeds also have a unique ability to “gel” due to the soluble fiber content and the fact that the outer shell is hydrophilic and has the ability to absorb over 10x their weight in liquid. This makes them filling and satisfying. Researchers think that this gel action also occurs in the stomach, creating a barrier between carbohydrates and enzymes in the stomach which slows the conversion of carbohydrates into sugar. This may account for some of the reported endurance benefits of chia seeds.
Seaweed vegan sushi
Ingredients: Cucumber, Avocado, Scallions, Snap Peas, Carrots, Zuchinni, Sweet Potato, Eggplant, Asparagus, Mushrooms, Seaweed, White or Brown Rice Directions: Whatever kind of rice you are using, you'll want to rinse it well before cooking. Short grain white rice is the easiest to work with, but short grain brown rice, wild rice blends, and even alternative grains like quinoa can work well in sushi. To make working with other kinds of grains easier, I recommend blending them half and half with short grain white rice. After rinsing your rice, cook it according to the usual directions. As soon as its done, turn it out into a wide mixing bowl. Season the Rice. Rice should be seasoned to help make it nice and sticky, and to add a touch of sweet/salty flavor. This recipe makes a basic rice seasoning. Add just enough seasoning to coat your rice. You don't want it to be sticky, but not too wet. Slice veggies into match sticks or long, thin slices. Have fun mixing and matching your veggies to create custom rolls.
“this years biggest food trend” Companies such as the The Cornish Seaweed Company and This Is Seaweed in Ireland are harvesting a variety of seaweeds and related products, including dulse, kelp, carrageen, wakame, sea spaghetti, seaweed salt, and so on. Not sure what to do with it? How about sea spaghetti pasta with basil pesto? Or dulse and quinoa salad? You can also cut down on your salt intake by using seaweed salt, a mixture small-flaked dulse, nori and sea greens mixed with Maldon Sea Salt. Pinch and sprinkle on any dish. A study conducted in 2010 by Scientists at Newcastle University found the superfood can reduce our rate of fat absorption by 75 percent. It is a staple in Japanese cooking, where the obesity rate is about 10 times less than that in America.
Seaweed is swimming its way into the mainstream market. Waitrose has just announced that it will stock fresh seaweed in its stores, while sales of the green stuff soared by 125 percent after Jamie Oliver claimed it had helped him lose weight. “Seaweed is one of this year’s biggest trends in veg which we’re seeing on the menus of some of London’s top and most creative restaurants," says Waitrose product developer, Simona Cohen Vida. "Our customers like to experiment in the kitchen, so we predict that seaweed will be top of the shopping list this spring." A staple in our diet in ancient times, seaweed has become popular not just because of its delicious flavour, but because of its many health benefits.
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Cauliflower pizza crust
Ingredients: 1 pound cauliflower florets (fresh or frozen), 2 tablespoons ground chia or flax seeds, divided, 6 tablespoons water, 1/2 cup almond meal, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano Directions:
Preheat the oven to 400F and line a baking sheet with parchment paper. Place the cauliflower florets in the bowl of a large food processor, and pulse until a rice-like texture is created. Pour the cauliflower "rice" to a large sauce pot, add enough water to cover, and bring to a boil. Cover, reduce the heat and allow to cook for 5 minutes. Place the drained cauliflower in a large bowl, then add in the vegan egg mixture, the almond meal, the additional tablespoon a ground flax or chia seeds, salt, garlic and dried oregano to the mixture in the bowl. Stir well to mix, then press the mixture into the parchment-lined baking sheet. (I used a quarter baking sheet, so the crust filled the entire pan. If you are using a larger baking sheet, simply use your hands to shape the crust into your desired size, keeping the crust about ¼-inch thick.) For best results, press the crust together firmly, making sure that there are no "thin spots" where it might crack. Place on baking sheet and bake for 30 min at 400F. Remove from oven and place toppings of your choice on the crust. Bake on 450F for an additional 10-15 min depending on thickness of the crust. Enjoy!
“Cauliflower is a blank canvas that takes on any flavor or personality ”
The lush, cruciferous broccoli cousin is the 2016 produce king — but unlike the bitter green, cauliflower is versatile enough to be used everywhere: grilled like a T-bone or battered like a chicken-fried steak, served au gratin as a mashed potato substitute, and even on crushed into gluten-free pizza crust. “Cauliflower is a blank canvas that takes on any flavor or personality,” raves celebrity chef Rachael Ray, who cooked whole roasted cauliflower with garlic ricotta cream sauce on Thanksgiving.
8 “ Cauliflower can do all sorts of culinary tricks... unlike
kale, which doesn’t taste as great to everyone, but became popular through juicing or chopped in raw salads,” says Christine Keller, who maps food trends at the CCD Innovation culinary product development agency. “Cauliflower is moving to the center of the plate.” New York chefs are taking the creative cauli-craze and running with it. Cauliflower can also be easily mashed, in lieu of much starchier potatoes, because it takes on the spuds’ consistency after getting chopped.
The health benefits of the traditional white cauliflower have gotten lost amid more colorful characters in the produce aisle. But no longer. “The truth is, cauliflower brings dietary fiber, it’s a fantastic source of vitamin C, and it’s low in calories,” says trend watcher Stacy Baas at Earthbound Farms organic produce. The superfood also contains detoxifying vitamins B and K, Omga-3s and manganese. Diners can eat as much of the 150-calorie-a-head cauliflower as their guts can absorb.