Thursday, June 02, 2011

ONE WEEK RAW AND GLUTEN FREE - DAY 2, Learn How To Make The Best Raw, Gluten Free Dessert Ever!

Raw Chia Seed pudding with Cinnamon

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I hope you enjoyed yesterday's menu but in case you missed it, check out DAY 1 OF ONE WEEK RAW AND GLUTEN FREE.

Before we get to today's menu, I want to make sure:
* you've finished dehydrating  the raw granola you started yesterday
* you've rinsing the lentil sprouts you started, twice a day
* you're drinking 8 cups of water each day
* you're taking B12, vitamin D and DHA omega 3 supplements

And, we're going to make tomorrow's dessert which is my absolute FAVORITE raw dessert - the amazing chia pudding! Most of the time I get lazy and make chia pudding with Vanilla Living Harvest Hemp milk which starts with a ready-made hemp milk that is also wonderful but not nearly as creamy. When you make it with raw cashews and cinnamon, it tastes like a creamy rice pudding with the consistency of tapioca. What could be better than that?

In addition, we will be preparing today's menu:
Breakfast: Anti-aging smoothie with frozen grapes and matcha green tea 
Snack: Leftover Waldorf salad (from yesterday's dinner)
Lunch: Raw split pea soup with shredded carrot and a big piece of watermelon or bowl of cherries leftover from yesterday
Dinner: Hearty taco salad
Dessert: A bowl of fresh blueberries

Let's get started!

Raw Chia seed pudding with Cinnamon (Old Favorite, modified)
Raw Vegan, Gluten Free
[makes 4 servings]
1/2 cup raw cashews, soaked for 4 to 6 hours and rinsed
3 pitted, jumbo Medjool dates soaked for 4 to 6 hours in 2 cups of water (reserve soak water)
1 teaspoon of vanilla 
1/2 teaspoon of cinnamon plus extra for topping
1 packet of stevia (optional for added sweetness)
1/4 cup chia seeds

Place cashews, dates, date soak water, vanilla, cinnamon and stevia in a high speed blender. Blend until smooth and creamy.
In a 1 quart bowl, combine cashew mixture with the chia seeds and stir vigorously with a fork for several minutes. 
Let mixture sit for 15 minutes and stir vigorously again until the chia seeds are well blended and no longer clump together. 
Once the mixture is well combined and no longer separating, place in the refrigerator for one day. 
Dust with more cinnamon and serve.

Per serving: 173.5 calories, 9.1 g fat, 1.3 g saturated fat, 1.8 g omega 3 and 1.7 g omega 6 fatty acids, 0 mg cholesterol, 4.1 g protein, 21.9 g carbohydrate and 5.8 g dietary fiber.

Chia seeds are a true longevity food.
They are rich in omega 3 fatty acids, calcium, fiber and protein!

Now for Today's Menu!

Breakfast - Anti-Aging Smoothie (Previously posted favorite)
Raw Vegan, Gluten Free
[makes 2 servings]
2 cups red or purple grapes, frozen (with or without seeds*)
2 teaspoons powdered matcha green tea
1 tablespoon ground flaxseeds
1 large or 2 small bananas
2 cups cold, filtered water
 A high-speed blender, like a VitaMix, is needed if seeded grapes are used.

The night before, wash grapes and put in the freezer.
In the morning, combine all ingredients in a blender and process until smooth. Serve immediately.

 Per serving: 183 calories, 1.5 g fat, 0 g saturated fat, 0.8 g ALA omega 3 and 0.3 g omega 6 fatty acids, 0 mg cholesterol, 2.0 g protein, 43.5 g carbohydrates, and 4.0 g dietary fiber.

Matcha green tea will give you a little morning caffeine jolt.
Green tea has many benefits such as inhibiting cancer cells, stabilizing blood sugar, improving cholesterol profile, helping prevent heart disease, preventing tooth decay. It's anti-bacterial and anti-viral properties help fight colds and flu. It's catechin polyphenol EGCG is a powerful antioxidant.

For a snack, eat the leftover Waldorf salad from last night's dinner.

Lunch - Split pea soup with shredded carrot (Previously posted, modified) 
Raw Vegan, Gluten Free
[makes 2 servings]
2 cups fresh or frozen petite peas (if frozen, thaw before using)
1 cup chopped celery
2 tablespoons chopped onion
2 small cloves garlic
1 tablespoon extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon ground cumin
1 cup filtered water
1 teaspoon sea salt, more or less to taste
1 carrot, peeled and shredded
Freshly ground black pepper to taste

Place peas, celery, onion, garlic, oil, lemon juice, cumin, water and salt in a VitaMix or high speed blender and process until smooth. 
Place half of the shredded carrot in each of two bowls leaving a few tablespoons for garnish. 
Pour half of the blended soup in each bowl. With a spoon, mix the blended soup with the carrot. Top each bowl with the extra carrot and serve.

Per serving: 185.5 calories, 7.0 g fat, 1 g saturated fat, 0 g cholesterol, 6.5 g protein, 22 g carbohydrates and 7.5 g dietary fiber. 

Raw soups are quick and easy to make!
Eat with a big piece of watermelon or a bowl of cherries 
Dinner - Hearty Taco Salad (Modified to make it gluten free)
Raw Vegan, Gluten Free
[makes 2 servings]
For the dressing
1 teaspoon chia seeds
2 tablespoons water
1 tablespoon fresh cilantro, chopped
2 tablespoons freshly squeezed lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon sea salt
Pinch of cayenne pepper
For the taco meat
2/3 cup raw walnuts
2 teaspoons chili powder
2 teaspoons Bragg liquid aminos
For the salad
1 small head butter or red leaf lettuce, cleaned and torn into bite sized pieces
4 small tomatoes, cut into eighths
Kernels from 1 small ear of fresh corn
1 green onion, thinly sliced
1/2 medium avocado, sliced

To make the dressing, combine chia seeds with water. Set aside until it forms a gel (about an hour). Once it gels, add cilantro, lime juice, olive oil, sea salt and pepper. Set aside.
For the taco meat, put the walnuts, chili powder and liquid aminos in a food processor and briefly process until the mixture resembles taco meat. Do not over process. 
Prepare the salad by combining the lettuce, tomatoes, corn and green onion. Dress the salad with the lime chia seed dressing and place on two large plates. Top each salad with half of the avocado slices and half of the taco meat. 

Per serving: 474 calories, 39.2 g fat, 4.3 g saturated fat, 0 g cholesterol, 12.6 g protein, 29.2 g carbohydrates, 11.3 g fiber, 4.1 g omega 3 and 16.7 g omega 6 fatty acid.

Walnuts prepared in this way look and taste just like taco meat!

And for Dessert!
Tonight we're going to have a big bowl of fresh blueberries for dessert. These little guys are packed with anthocyanidins which are powerful antioxidants. In fact, blueberries are one of the highest rated foods in their ability to destroy free radicals.

1 cup of blueberries has only 84 calories and provides a whopping 4 grams of dietary fiber. They are a very good source of vitamin C, vitamin K and manganese. They even contain omega 3 and 6 essential fatty acids!


Debra said...

Everything looks fabulous! I am going to make this yummy Raw Chia Seed Pudding right now:)

Dr. Joanne L. Mumola Williams said...

You won't be sorry! It's our favorite.