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Vegan recipes

Vegan recipes

Being vegan doesn’t equal eating healthy vegan food. Or that you’re a hipster. Vegan food and vegan recipes CAN be packed with micronutrients and macronutrients. Or simply healthy recipe inspiration.

Raw vegan

Raw vegan and vegan recipes or vegan paleo diet can be limiting. Vegan recipes e.g. plant based diets can be a GREAT WAY to INTRODUCE VEGETABLES and FIBRE into a dairy free menu. Whether you are an ethical vegan or trying to eat dairy free and meat free for health reasons, you can get a diverse variety of nutrients in vegan recipes.

RDA for Iron

iron in children

IRON FOR CHILDREN   –  Infants 6-12 months……….11mg RDA FOR IRON Children ages 1-8………….. 7-10mg RDA FOR IRON

Adolescents ages 9-13 years
8mg RDA for Iron

Your IRON NEEDS may be different depending on various health concerns. For example, if you are affected by the following, for your RDA for Iron may be HIGHER. Oesophageal cancer, stomach cancer, colon cancer. GI bleeding from long-term aspirin, ibuprofen, arthritis drug use, peptic ulcers, cirrhosis. If you’re a female menstruating, your iron needs may also be higher.

rda for iron

RDA FOR IRON                                     WOMEN 51+ years………… 8mg RDA for Iron                                                                                                       PREGNANT Females all ages………… 27mg                                                                  RDA for Iron Females ages 14-50 years…………….. 15-18mg RDA for iron

 

rda for iron

RDA FOR IRON Males 14+ years………………….. 8-11mg RDA for Iron

Iron sources vegan

Organic Soybeans (white, cooked) 86mg or 1/2 cup = 4.4mg
Sesame seeds (roasted and toasted) 28mg or 1oz = 4.2mg
Lentils cooked 99g or 1/2cup = 3.3mg          Spinach cooked 90g or 1/2cup = 3.2mg
Chickpeas cooked 82mg or 1/2cup = 2.4mg     Lima beans large cooked 94g or 1/2cup = 2.3mg
Kidney beans cooked 91g or 1/2cup = 2.2mg     Swiss chard cooked 88g 1/2cup = 2.0mg
Quinoa cooked 93mg or 1/2cup = 1.4mg   Dried apricots 40mg or 1/3cup = 1.0mg
Pumpkin seeds 28g or 1oz = 1.0mg             Kale cooked 100g = 0.9mg
Broccoli cooked 100g = 0.7mg                 Fava beans cooked 100g = 1.5mg
Beets 100g = 0.8mg

Vegan recipes

Vegan recipes

RDA for iron

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Not enough iron means red blood cells are fewer and smaller. So, they’re not transporting sufficient O2 where it needs to go. If you suspect that you may be iron deficient, make an appointment with your doctor. He or she will probably look for signs of anemia or anaemia such as pale skin, irregular heartbeat, rapid breathing, capillary refill. They might also do an exam to check for internal bleeding. However, most commonly, iron deficiency is found by doing a blood test that tests for hemoglobin and hematocrit levels.

Heme iron

CAN WE GET A VEGAN RECIPE with heme iron? Heme iron is found in meats, fish, and poultry. This type of iron is in foods that contain hemoglobin. The body absorbs 7-35% of heme iron.

Non heme iron

This is found in plant foods. The body absorbs 2-20% of non-heme iron. The percentage is lower because non-heme iron is more sensitive to other dietary factors that may limit its absorption. You can be inspired by vegan recipes to eat such iron rich plant foods.
One research study showed that by adding just 63mg of vitamin C (the amount in ½ of a bell pepper or 1 small orange) to a meal, iron absorption from plant foods tripled. Vitamin C is an acid, ascorbic acid and acids increase the bioavailability of the iron.

It is possible to eat lots of iron rich plant foods or animal-based foods and still be anemic or anaemic. Often this is because of a weakened digestive system due to celiac disease, inflammatory bowel disease IBS, or other conditions that cause insufficient stomach acid. In these cases, 25-50 mg of daily iron supplementation may be recommended. Always check with your doctor for specific recommendations.

In fact some studies show that vegans consume as much iron as omnivores and sometimes more.


Although iron needs can be met completely with non heme iron it is important to pay attention to all the factors that may affect absorption.     [tweetthis]Iron needs can be met completely on #vegan diets Know factors affecting absorption[/tweetthis]


This is especially the case if someone is iron deficient. While meat protein nearly doubles the absorption of non-heme iron vitamin C is even more effective in increasing absorption.

Lower iron levels

Tannins found in tea leaves, red grapes, chocolate and coffee block the absorption of iron by about 50% (study here). However, consuming these foods an hour before or an hour after the iron rich meal has no effect on iron absorption. Vegan recipes can be inspiring ways to get more plat based iron rich foods combined with the right amounts of vitamin C.
Phytates are important antioxidants and anti-inflammatory agents found in highest quantities in wheat bran, soybeans, peanuts, pinto beans, kidney beans etc. Phytates bind to non-heme iron and lower its absorption. But soaking, fermenting, sprouting, and cooking all reduce phytate content by 50-75%.
Calcium Supplements & Dairy Foods compete with iron for uptake in your intestinal tract
Zinc and Manganese supplements
Peppermint and Chamomile
Antacids decrease iron absorption because they reduce stomach acid
Whole egg protein

Vegan recipes

OK so now we’re spoiling you. SUBSCRIBE today for our mini nutritional video series!
FOUR ingredients – we’ll be rotating – to our featured vegan recipes. Sound good. Get them now! Fitting for EAT DRINK TAKE MAKE.
IN THE FOUR PHASES.

How To Eat Raw Food, Raw Chocolate

Posted on:

 EAT – DRINK – TAKEMAKE

 

Raw Food Recipes

At Susannah Makram Clinics naturopathic nutrition means care of our whole bodyNaturopathic Portfolio:- this might include healthy dinner recipes; gluten free recipes; in the MAKE section. Raw food or raw cacao might be indicated. London Naturopathy and naturopathic nutrition works in our modern lifestyle – and international naturopathic portfolios are made for the business traveller. But it’s got to be practical in modern, busy, stressful lifestyle.

Cacao comes in many forms; powder, butter, nibs and paste, making it an extremely versatile superfood that can be enjoyed in a number of ways:

  • Blend raw cacao powder into smoothies and shakes
  • Make your own delicious hot chocolate using raw cacao powder, coconut sugar, vanilla                                                                   & dairy free milk
  • Add to dairy free milk for a home-made chocolate milkshake
  • Add cacao powder to cereal or yoghurt
  • Sprinkle cacao nibs over fruit salads, desserts, or add to trail mix

Raw Food Diet

A raw food diet might be adventurous. A partially raw food diet my also sound impractical. You may be curious about what food you can eat on a raw food diet. All EAT & DRINK sample menu options as easy to stick to. If you think it is impossible, you might be surprised to hear that any one small change – as long as it is the right change – makes a huge difference. You may get to include raw cacao so let’s find out why and what it is exactly.


Raw Cacao Powder

Susannah recommends raw chocolate bars sweetened with xylitol – for a safe sweet treat or for those with or following:

Gluten free

Gluten free

Low carb diets

Sugar free diets
Insulin resistance
Type 2 Diabetes
Genetic Predisposition to slower Carbohydrate metabolism
Metabolic Balance

 

The Naturopathic Portfolio is not a diet nor is it a general guide for weight loss or nutrition for fertility or for food for skin and hair health concerns. Nor is it a cure for chronic fatigue. YOUR Naturopathic portfolio is designed as a result of your consultation with Susannah.

Your portfolio is your healthy weight loss lifestyle and personal nutrition to optimise your health and give you your energy back. These include hormonal imbalance, fertility concerns or unexplained infertility, hair and skin health concerns and chronic fatigue.


RAW FOOD & ITS HEALTH IMPLICATIONS ON YOUR GUT MICROBIOME    [tweetthis hidden_hashtags=”#guthealth”]#RawFood & its #health implications on your gut #microbiome[/tweetthis]


 Fermented Foods Have Increased Nutritional Value In Direct Comparison To The Same Raw Food – Pre-Fermentation

eg. sauerkraut and cabbage

According to researchers at Cornell University, levels of antioxidants and vitamin C in sauerkraut range from 57 to 695 mg—with raw, fermented red cabbage having the highest levels of vitamin C, hitting almost 700 mg per cup.


EAT – DRINK – TAKE – MAKE


 3.5 ounces (100 grams) of raw sauerkraut has:

Raw Food Diet

Raw Food Diet

1.5mg Iron
48mg Calcium
.9mg Protein
4.3g Carbohydrates
.21mg Vitamin B6
1.5mg Vitamin K
.17mg Niacin
.03 mg Folic Acid

3.5 ounces (100 grams white cabbage raw) has:
27 Calories
0.5 mg Iron
25 mg Calcium
1.5g Protein
3.6g Carbohydrates
.04mg Niacin
.11g B6
0g Folic Acid


Fast fact -> Did you know that the body also rapidly uses up available vitamin C during infection or stress, suggesting that it plays a critical role in immune system health?


 

 Fermented Foods Are More Digestible & Safer To Eat Than Many Raw Foods

eg. sauerkraut and cabbage – sources of probiotic and prebiotic – dairy free, raw, vegan food, respectively,

Recipe Sauerkraut

SINGLE JAR SAUERKRAUT RECIPE

Cabbage – 1 small to medium – approx 2 ounces
1 Tablespoon medium grain sea salt or non-iodised salt
1 Teaspoon caraway seeds, juniper berries (optional)

  1. Cut the cabbage in half. Cut out the thick core and stem end and compost or discard them.Thinly slice the cabbage into shreds or small pieces (think coleslaw)
  2. Loosely pack the sliced cabbage into a clean, wide mouth glass jars, sprinkling in the salt as well as the caraway seeds and juniper berries (if using) as you fill the jars. It is not necessary to sterilise the jars for lacto-fermented foods. the jars do have to be pristine clean, however. Pack the cabbage, salt and spices down firmly as you add them to the jar. Once the jar is almost full, loosely cover it and let it sit for 2 to 4 hours. During this time the salt should draw enough juice out of the cabbage to completely cover the solid food. If it doesn’t, top the kraut off with a brine made of 1 teaspoon non-iodised salt dissolved in 1 pint filtered or non-chlorinated water.
  3. Pour the salt brine, if necessary, over the cabbage and spices. Gently press down on the cabbage and spices to release any air bubbles and to submerge them in the brine. Cover the jar loosely with a lid. Place the jar on a plate to catch any overflow that may happen once active fermentation gets going. Leave the jars at room temperature for 3 days. During this time, remove the covers at least once a day and check to see that the vegetables are still submerged in the brine (add additional salt brine if necessary). You should start to see some bubbles on top – a sign that fermentation is underway.
  4. By the end of the 3 days, the sauerkraut should have a clean, lightly sour smell and taste. Put the jars in the refrigerator (no need to put plates under them at this stage). Wait at least 5 more days for the flavor of your sauerkraut to develop. This recipe also works well with red cabbage.

Fermented Vegetables – Why? Tangy tasting, mineral rich, nutritionally dense, gut healing to name a few…

Lacto-fermentation is the process that produces traditional dill pickles, kimchi and sauerkraut.

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria.

The “lacto” portion of the term refers to a specific species of bacteria, namely Lactobacillus. Various strains of these bacteria are present on the surface of all plants, especially those growing close to the ground, and are also common to the gastrointestinal tracts, mouths, and vaginas of humans and other animal species.

Lactobacillus bacteria have the ability to convert sugars into lactic acid. The Lactobacillus strain is so named because it was first studied in milk ferments. These bacteria readily use lactose or other sugars and convert them quickly and easily to lactic acid. However, lacto-fermentation does not necessarily need to involve dairy products.


Safe, clinical, practical and effective.


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