Hi to all of you from Wayne & Stacey, we trust you are so well and look forward to seeing you in our shop.

Our last workshop was entitled “Protein for Vegetarians” and whilst it was directed at vegetarians, the concept is in line with our focus on raw foods and the health benefits we derive from juicing and from eating a diet that is 50% to 80% raw. Stacey and I invite you to try these recipes as we have, and feel that you too will enjoy them as much as we do.

Vegetarian Nutrition

There are a host of motivating factors to consider when adopting a vegetarian diet. The use of hormones and antibiotics on live stock (these are also used in animal feed), as well as health threats such as mad cow disease are all valid points of concern. Health, animal welfare, spirituality and religion, and a concern for our planet’s resources are just a few of the reasons people adopt when undertaking a vegetarian diet.  The question at the forefront is “Can I get all the nutrition I need to be healthy if I become a vegetarian?”  The answerer is a resounding yes! It is even possible that adopting a well-balanced vegetarian diet can improve your health.

A HEALTHY VEGETARIAN DIET

Just because a diet is vegetarian it does not mean it is healthy! There can be significant amounts of destructive nutrients and chemicals in processed foods that are promoted as vegan or vegetarian friendly, including natural yet toxic products such as sugar, fat, salt and preservatives.  In planning a nutritious diet, cutting out animal products is not as important as eating foods that are nutritionally loaded, such as fresh fruit and vegetables, whole grains, and healthy non-hydrogenated fats and oils. As with any diet, vegetarian menus take planning to provide adequate nutrition. With some simple adjustments, however, a vegetarian diet does offer many health benefits. Indeed, this is one of the reasons many people decided to switch to vegetarianism.

PROTIEN

Vegetarians can receive all the protein their bodies need by combining the right two or three vegetables at each meal. Eliminating some animal-based foods from the diet, however, does make it necessary to replace them with other foods in order to get all the nutrients needed to maintain good health. For example, combine beans or legumes with corn, nuts, rice, seeds, or grains. Soy foods, such as tofu, by themselves are excellent vegetarian protein sources.  Our recipes shown here are offering a high degree of protein and essential nutrition that would be suitable whether you simply want to perform day to day work or are a competing athlete.

Bean Salad

Ingredients:

1 can of organic chickpeas from Woolworths

1 can of organic red beans from Woolworths

½  a red onion which has been thinly sliced into rings

6 sliced green & black olives pitted

5 baby tomatoes halved

4 - 6 basil whole leaves

5 - 8  coriander whole leaves

4 mint leaves coarsely chopped

25ml extra virgin olive oil

6 x 2cm cubes of goat’s feta

Vegetable salt to taste

½ avocado with skin off and thinly sliced.

Method:

Open cans and drain off liquid, wash off through a strainer with boiling water.

Leave the avocado until last to place on top for garnish.

Place all ingredients into a glass bowl and mix well.

This dish is now ready to be served.

As a serving suggestion, we recommend that it be served on a bed of green leaves made up of watercress, rocket & baby spinach.

Green Protein Smoothie

Ingredients:

1  avocado

50g raw cashew or mixed nuts

2  T raw honey

1  T yacon syrup

2.5 T raw cacao powder

1  T hemp or spirulina powder

500ml of rice or soya milk

Method:

Mix all the ingredients into a blender and blend until smooth then enjoy. This will make enough for two people.

Tofu Dessert

Ingredients for crust base:

¾ C cashews or almonds

1.5 C desiccated coconut

½  T lemon juice

¼ vanilla pod

¼ C honey

½ T coconut oil.

Method:

In the food processor grind the nuts into a fine crumb mixture.

Add the desiccated coconut and the other remaining ingredients and pulse until well combined. Use a quiche tin with removable base or a springform cake tin and press the mixture into the bottom. Puncture holes into the base using a fork and put it into the fridge while you make the filling.

Ingredients for the tofu filling:

3 C fresh tofu

½ cup honey

2 bananas

¾ C raw cacao powder

1 T lemon juice

1/3 cup cold pressed coconut oil melted (place in cup and stand in hot water)

Method:

Blend the tofu, honey, bananas, cacao, and lemon juice together in a food processor at medium/high speed until smooth. If you like it firmer, add the coconut oil. Add the content of the food processor once smooth to the base container and spread evenly. Place in fridge to set and after 2hrs it should be ready to enjoy.

What’s New!

 I keep seeing a common question in the emails we've been receiving so I thought I'd answer it for you. Here's the question: Is this "raw food" consciousness just about eating only raw food all the time?
And the answer is:  Definitely not!  I think it's really important to note that I myself typically eat a 50% to 80% raw food diet.  And if you're new to raw food I think it's important to know that many of the health experts out there like Mike Adams, Dr. Joel Fuhrman and us amongst others also eat cooked foods.

The truth is I really enjoy cooked food and I think that you probably do to.  The life changing health information shared in the books “Rawlicious” by Peter & Beryn Daniel as well as the  “Prescription for DIETARY WELLNESS”  by Phyllis A. Balch and in other resources like the "Ultimate Encyclopaedia of the Raw Food Lifestyle" isn't about being all or nothing.  It's about learning about what our bodies need to perform properly so as to give us all the energy and vitality we need so we can live with optimal health every day.

Buy one & get one FREE

Come in and see our great specials on Bio Harmony products as recommended by Patrick Holford.

“Advanced Optimum Nutrition for Smart Kids”

“5HTP”

“Immune C”

Stacey and I wish to thank you for all your loyal support and assure you that we are always committed to giving you our personal attention and service whenever you come into SoWell, Parklands. Ask for your loyalty card when you are next in.