Issue 5 - Spring 2015
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Thrive Magazine / Issue 5 - Spring 2015
Contents thrive [ issue 5 - Spring 2015 ] NEWS
EVENTS
FEATURES
5
What’s Hot
30-31 Juice Master
6-7
Raw Food Meets Creativity
32-33 Mindfulness
8-9
Foodie Blogs
35
The latest products, trends and companies offering natural, ethical and authentic products across food and health.
Meet Amber Locke who shares her love of fruit & veg through her artistic designs.
Looking for some great recipes to make? Then we’ve got some top notch foodie blogs for you to check out.
10-11 Juicing Vs Blending
Natural Juice Junkie - What’s the difference between juicing and blending. Is one better for your health?
13
True Superfoods
The term superfood has become popular lately but what foods truly deserve the label of ‘Superfood’?
14-15 Mindful Eating
Luke from Hero Health Room helps us to become more mindful when eating and change our relationship with food.
16-17 Foods Full of Antioxidants
We look at some of the top foods that pack an anti oxidant punch with Sam Bearfoot.
18-19 Wheat Free Vs Gluten Free
Dr Eva talks us through the difference between wheat free and gluten free and gives us some advice on products?
20-21 What’s it Called?
In this new feature we introduce some of the more unusual fruit and vegetables and give you ideas on how to cook them.
22-23 There’s a New Oil on the Block
Pine nut oil is an excellent natural source of nutrients and vitamins. We find out more from Golden Oils.
24-25 Gluten Free Uprising
Gluten free baked products that are still deliciously tasty.
26-27 Study Nutrition with CNM
We catch up with Juice Master Jason Vale to talk juice cleanses and big ‘buts’.
How mindful are you when you eat? Or when you are going about your daily routine? Become more mindful with CBT
Janey Lee Grace
Five easy switches to make your makeup bag more natural.
36-37 Forgotten British Herbs
Medicinal plants and herbs are all around us in the UK, but would you know which ones to pick and how to use them?
38-39 Recipes from Including Cake
Try making this delicious double tomato courgetti recipe from www.includingcake.com.
40
Rice, Black Bean & Avocado Bowl Recipe
41
Zucchini Fritters Recipe
42
Chocolate Sweet potato Fudge Recipe
43
More Delicious Recipes
Delicious recipe for a quick, easy ‘all in one bowl’ lunch from www.thevegan8.com. Only 8 ingredients.
From www.thevegan8.com. Only 8 ingredients.
From www.thevegan8.com Only 8 ingredients.
Super crunch salad from ohsheglows. Asparagus jenga from Punch Foods and chocolate squares from The Vegan 8.
44-45 Sweet Potato and Peanut Rosti Recipe Try making this delicious sweet potato and peanut rosti recipe from www.includingcake.com.
46-47 Recipes from Serene Eats
Gorgeous coconut panna cotta recipe - easy to make and super tasty from www.sereneeats.com
48
Hot Products
We review the latest and greatest natural, ethical products.
Ever thought about stuyding nutrition? We get the low down on nutrition courses from CNM.
28-29 The Future of Food
Dr Morgaine guides us into the future and we discuss what the food of the future will look like.
www.thrive-magazine.co.uk
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Thrive Magazine / Issue 5 - Spring 2015
Raw food
Creativity meets
Meet Amber Locke, Amber is the creator behind the blog Raw Vegan Blonde and has recently been combining raw food with her amazing creative ability, to create gorgeous raw food art. We caught up with Amber to chat about carrots and her talent to create...
I’ve been a passionate foodie all my adult life and love to cook and eat out in restaurants. When I ‘discovered’ the raw food lifestyle nearly 2 years ago I decided to give it a go and try it out as an experiment but I was so blown away by how incredible it made me feel (it’s like Nature’s happy pill!) that I just carried on. The beauty of raw food is that it’s such a great and delicious way to fuel yourself and it’s a really easy lifestyle to follow. We’re all encouraged to incorporate more fruit and veg into our diets and in their raw form they’re typically more nutrient-dense, alkalising and easier to digest so they feed and nourish your body with pure, living, high-vitality foods, which it absolutely loves! As well as the fantastic health benefits of eating raw, it also gives you incredible energy, improved mental clarity and a general feeling of calmness, harmony and well-being – so it really is ‘feel-good’ food! Preparing raw food is also really simple; it’s quick, easy and requires very little washing up. There’s virtually no waste and there are no complicated recipes to navigate. Another big bonus is that it’s a diet of abundance and gives you complete ‘food freedom’, so you can eat as much as your appetite dictates and never have to worry about counting a calorie again. A huge relief! 6
“I love th eb and fruit eauty of natura l elemen and veg ts etables aestheti h a ve great c appea l to me.” I started composing fruit and vegetable based designs about 16 months ago and this really happened by chance. I love the beauty of natural elements and fruit and vegetables have great aesthetic appeal to me. I’m constantly amazed and delighted by their different shapes, colours, textures and characters etc. So I wasn’t surprised one day when I got the urge to create something artistic with them! I posted a picture on my Instagram and was amazed at the response it got. I composed a few more designs and things just grew from there.
“
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My designs aim to showcase the unique qualities of different fruit and vegetables, reflect the changing seasons of the year and are also a celebration of living a healthy lifestyle and I really hope my passion for this shines through in my work. I now offer a selection of my designs for sale as limited edition fine art prints and undertake both private and commercial commissions. This year I’ve started to demonstrate designs at live events throughout the UK and I’m also just about to hold my first design workshop. I have my first gallery show too and I’m currently working on a series of new designs to launch this Spring/Summer, so watch this space.
Follow on Twitter @rawveganblonde facebook.com/rawveganblonde @rawveganblonde Find out more about Amber and take a look at her amazing foodie designs at: www.ambaliving.com
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Thrive Magazine / Issue 5 - Spring 2015
Juicing
Vs
Blending What is the difference between juicing and blending? Which is better? These are questions I am asked all the time, so I thought I’d try and clear up the confusion.
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Thrive Magazine / Issue 5 - Spring 2015
WHAT DOES A BLENDER DO?
“It’s the
Juice of
When we eat digestion starts in our mouths. The first thing we will typically do is to chew our food. This chewing process breaks down the food into a soft mushy substance that is easy to swallow and ready for the rest of our digestive system to process. the fibre
that fee ds you” Jay Kord ich
WHAT DOES A JUICER DO? When you use a juicer it does much more than simply pre-chew your food. The process of juice extraction separates the juice from the insoluble fibre. Unlike the blender where we outsource our chewing to the machine, with a juicer we essentially outsource our digestion.
When you use a blender you are basically outsourcing your chewing to the machine and letting it do that part of the digestive process for you. The blender will chew your food, but that is as far as it’s processing goes. No matter how good the blender you use is, you will also need to add liquid (such as water) in order to bend the produce to a drinkable consistency.
The liquid that comes out of a juicer is a highly bio-available, easily digested, stream of nutrients that is typically delivered to our cells in around 15 minutes. Research has shown that juicers typically extract 70% of the nutrition from the produce and we are then able to absorb 100% of this.
The blender will chew everything you put in the jug and when you drink your blended smoothie you will be consuming the whole plant.
When you eat solid food it typically takes around 50 hours for your body to complete digestion. Oh, and the fibre that goes in to the juicers waste bin? That is the same fibre you would typically flush down the toilet when your body has finished with it.
When we digest food our bodies separate the liquid nutrients from the insoluble fibre. The liquid feeds our cells and the insoluble fibre gets pooped out! A blender does not remove anything from the vegetables, fruits, etc that you put into it and so when you drink a smoothie your digestive system still needs to extract the liquid nutrients from the fibre in order to feed your cells. One of the father’s of modern juicing, Jay Kordich, is famous for saying it is “the juice of the fibre that feeds you”. Put another way, it is not strictly true that we are what we eat, rather we are what our cells manage to absorb from what we eat. 98% of the atoms in your body change in less than a year and the nutrients we absorb are used to build those new cells.
(Note: just like the pulp in the juice water bin, our poop also contains nutrients that our bodies have been unable to extract from whole foods)
JUICING VS BLENDING I believe one of the key differences is the concentration of nutrients in the liquid. Think about it. When you blend produce you need to add water (or another liquid) in order to make the smoothie into a drinkable consistency. This means that the produce you would use to make 500ml of juice ends up being 1500 - 2000ml of smoothie, yet the amount of nutrition is the same in both. Juicing gives more concentrated nutrition. Don’t get me wrong, we need dietary fibre but a short period on juice only is great for giving our digestives systems a break and juicing provides concentrate nutrients that support our body’s natural ability to heal. I regularly do both juicing and blending, and in fact if you want to follow the FREE Budget Juice Reboot programme (available at naturaljuicejunkie.com) you will need both a juicer and a blender in order to make the recipes.
y
picall d it ty d foo li ur o o s y t r a fo you e ours When ound 50 h estion. ar dig takes complete to y d o b
Follow Neil on Twitter @TheJuiceJunkie www.facebook.com/naturaljuicejunkie 11
Thrive Magazine / Issue 5 - Spring 2015
Courgette is one of the very low calorie vegetables; providing just 17 calories per 100 g. It contains no saturated fats or cholesterol.
It is a very good source of potassium. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates.
double tomato courgetti
Thrive Magazine / Issue 5 - Spring 2015
double tomato courgetti
with a deliciously rich, sundried tomato sauce ingredients 1 tin chopped tomatoes (or 4 large parboiled cooked chopped tomatoes) 2 cloves garlic 1 small onion- sliced 2 medium cougettes 1 can red kidney beans few leaves fresh chopped basil handful of sundried tomatoes (serves 2)
Thanks to Including Cake for this recipe.
www.includingcake.com
how to cook... Pan fry the onion and garlic in a splash of oil for a few minutes until softened. Add the red kidney beans and the tomatoes and simmer for 5-7 minutes to warm through or make sure the tomatoes are broken down and pulpy if using fresh. Add a small handful of chopped sundried tomatoes for extra flavour, reserving a couple for the top. Meanwhile spiralise the courgettes (or use a julienne peeler) and boil/steam for a few minutes until just tender, or serve raw if desired. Drain the courgette well. Chop some fresh basil leaves. Serve the tomato mix over the courgetti-spaghetti and sprinkle the remaining chopped sundried tomatoes and basil over the top.
Because courgett es have a high water cont ent, especially if they are very large, you can drain them of their water a little before co oking with them. Cut into sl ices and sprinkle with se a salt then let them drain for ha lf an hour, it should do the tr ick.
Courgettes—or zucchini—is actually a fruit that belongs to the Cucurbita family.
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Recipe from www.thevegan8.com The Vegan 8 is a fabulous vegan blog on which Brandi Doming showcases her latest recipes - all gluten free, oil free, dairy free and made with just eight ingredients or less.
Rice, Black Bean and Avocado Bowl with Fat-Free Sweet Chilli Mustard Sauce...
the perfect spring salad
how to make...
Prepare the rice first by combining all of the ‘rice’ ingredients into a small pan and bring to a boil. Once boiling, immediately turn it to the lowest heat, cover and let cook for 35 minutes. Once tender, stir the rice and let sit for about 5 minutes. Fluff with a fork. When the rice is almost done cooking, prepare the beans by combining the ‘bean’ ingredients and heat on a medium heat. Prepare the sauce by combining the ingredients into a small bowl and whisk well until smooth. It will thicken better using a whisk. Add as much water to achieve the desired consistency. This is a strong sauce so that it really stands out in the dish. The more water you add, the more diluted the flavor. Chop your avocado and tomatoes. Combine either in a large serving bowl or individual bowls by layering rice, beans, avocado, tomatoes or any other choices. Drizzle lots of sweet chilli mustard sauce on top and toss everything together to coat the mixture well. Serve immediately. The sauce will thicken. Rice will get much thicker in the fridge overnight. You can ‘freshen’ it back up by adding some water and gently reheating it.
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For the rice 4 cups water 2 cups long grain brown rice (370g) 1 cup tomato puree 1 tbsp chili powder 1 1/4 tsp sea salt
recipes
Recipe by Brandi Doming - theVegan 8.com
ingredients...
For the beans 2 15oz cans black beans, drained and rinsed well 2 tsp chili powder 1/2 tsp fine sea salt For the Sweet Chili Mustard Sauce 1/2 cup yellow mustard 1/4 cup pure maple syrup (60ml) 2 tsp chili powder (use less for less heat)
Garnish 1 medium avocado, chopped 1 cup tomatoes, optional
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