Tag Archives: plant based

How to Make Golden Milk

I’ll admit that golden milk isn’t my drink of choice when it comes to flavour as I’m not the biggest fan of turmeric (outside of a curry). But this antioxidant powerhouse of a drink provides a range of fantastic health benefits for its anti-inflammatory properties. I suggest that if you’re using powdered turmeric, that you make sure you are using a fresh, organic brand which will have higher levels of the active phytonutrient curcumin.

It might seem a bit gross adding a bit of pepper like I have here, but the addition of the piperine (the active phytochemical in the black pepper) by freshly grinding some pepper into your drink, will boost the bioavailability of the curcumin by up to 2000%.

I’ve also added cinnamon and a fine dusting of nutmeg for added flavour (I think these make the golden milk more tasty) and provide added anti-inflammatory benefits, but if you don’t like cinnamon or nutmeg, you can leave these out.

Here’s how I make mine:

Ingredients:

Directions:

  1. Place your turmeric juice or powdered turmeric into a saucepan with the plant milk and gently simmer for around 10 minutes.
  2. Before serving, sprinkle on some freshly ground pepper and stir in the sweetener. Then strain it into a glass or mug and drink whilst warm. Grate nutmeg on top.

If you want to find out about the effectiveness of curcumin, I encourage you to read the resources referenced below. Enjoy!

Resources

  1. Prasad, S., Tyagi, A. and Aggarwal, B. (2014). Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice. Cancer Research and Treatment, 46(1), pp.2-18. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918523/ [Accessed 21 May 2018].
  2. Whfoods.com. (2018). Turmeric. [online] Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78 [Accessed 21 May 2018].

5 Healthy Plant Based Breakfasts

Its been over a year and a half since I moved to a plant based diet and I can’t tell you how much I’ve looked forward to every meal since that day. With the abundance of vegan processed foods on the market these days, its certainly easier than ever to eat a fairly junky plant based diet, so just like everyone else, even vegans need to be conscientious about healthy eating. I certainly adhere to an 80/20 rule. I eat whole, plant based foods 80% of the time, leaving 20% of the time for the occasional bit of whatever-the-heck-I-fancy food (although always vegan)! Here are a few of my favourite healthy plant-based breakfasts.

All the recipes below contain fairtrade organic ingredients and this article has been sponsored by Atlist, a fantastic new platform to help you with all the ethical shopping inspiration you could ever want.  Find out more about Atlist or sign up here.

Strawberry Smoothie

1. Smoothies

Smoothies are a great way to cram in lots of antioxidants and vitamins into your diet. I recommend buying organic fruits where possible, as while the vitamin content of conventional produce is similar to non-organic, antioxidants are found in much higher concentrations in organic produce. Although the addition of a frozen banana will give an excellent milkshake-like texture to your smoothie, frozen avocado will do the same whilst adding healthy fats and it won’t affect your blood sugar as much. Add as many frozen berries as you care to, along with a splash of plant-based milk and a spoonful of your favourite nut butter, for some protein. Smoothies are also a great place to hide a scoop of protein powder too. My favourite recipe is:

  • 200 ml cashew milk
  • 1 scoop vanilla protein powder (or a teaspoon of your favourite nut butter)
  • half a frozen banana (or half a frozen avocado)
  • large handful of frozen strawberries
  • heaped teaspoon of inositol powder (to help lower blood sugar)

Blend all that up in a high speed blender for 1 minute until you have a thick, creamy strawberry milkshake-like appearance and enjoy!

Scrambled tofu & sourdough

cof

2. Toast & Scrambled Tofu

Learning how to make scrambled tofu made the transition to a plant-based diet much easier for me, as I used to enjoy scrambled eggs from time to time as a weekend breakfast. You’ll need to crumble half a block of extra firm tofu (I recommend fermented tofu if you can find it) into a bowl and add 1/3 tsp of turmeric powder, 1 tsp olive oil and a pinch of sea salt. Stir it all up and let it sit for a few minutes while the turmeric really stains the tofu. Then toss it into the frying pan and heat it up and serve it with your toast of choice – I like sourdough. You can also add some Indian black salt for a more authentic eggy flavour. The turmeric adds a great source of antioxidants to this dish, but if you add some black pepper to your eggs just before serving, you’ll increase that even further because the pipeline in the pepper boosts the bioavailability of the curcumin in the turmeric by up to 2000%.

overnight-sweet-potato-oats

3. Overnight Oats

Overnight oats will rock your world if you’re always busy and never have time to make breakfast in the morning. Everyone’s worried about carbs these days, but there’s no reason to fear oats as they contain beta-glucans which help prevent our blood sugar from spiking when we eat them. And of course oats are a great source of fibre, with regular consumption being associated with smaller waistlines and a reduced risk of obesity.

Get yourself a good mason jar – something with a lid that won’t fall off in your handbag. Buy a big bag of organic Scottish style porridge oats (they work better than the jumbo oats) and fill your freezer with your favourite frozen berry. There! Now you have no excuse not to eat breakfast ever again.

The easiest overnight oat recipe I can suggest is to take your mason jar and fill the bottom 1/3 with a layer of frozen berries, then add 1/3 oats (you can add some dried fruit and nuts here if you like) and then top the final 1/3 of the jar with more frozen berries. Now grab your favourite plant milk (I make my own because its so cheap and easy to do so – get the recipe here) and fill the mason jar just until you cover the top of the oat layer. Put the top on the jar, stick it in the fridge and forget about it until tomorrow morning when you go to work. Of course, the beauty of this recipe is that you can add whatever you like – dried fruits, spices, coconut yogurt and even a dab of almond butter. There are no rules! Pinterest is filled with delicious overnight oat recipes to inspire you and I can highly recommend apple pie overnight oats!

blueberry chia pudding

4. Coconut yogurt with berries, nuts & seeds

Some people really just aren’t breakfast people, and if that sounds like you, this may be your ideal breakfast. Even if you’re not too organised about preparing food ahead of time, you can grab a pot of coconut yogurt on the go, along with a box of blueberries and a bag of your favourite raw, unsalted nuts, and just graze away all morning long. If, like me, you try to prepare your own food and don’t want to buy too much packaged stuff, just load up a mason jar with fresh berries (maybe a few slices of banana) and drizzle with a couple tablespoons of coconut yogurt and sprinkle with a few chopped up lightly toasted almonds or raw walnuts. Throw in some chia seeds for some extra omega 3’s and fibre too. If you don’t like buying out of season fruit, you could buy bags of frozen berries (like I do) and prepare it all in a mason jar the night before. Berries are a really low glycemic index food and are packed with antioxidants, so this breakfast is great for anyone trying to keep their blood sugar balanced (just make sure you stick to berries and avoid adding other high glycemic index (GI) fruits like banana, mango or pineapple).

smashed avocado on toast

5. Smashed Avocado on Toast

Seriously, who doesn’t love avocado toast? (Well, my husband actually.) But I’m fairly certain that everyone else in the world has the potential to love smashed avocados on toast. Avocados are full of healthy fats like omega 3’s and oleic acid, vitamin K and they are a low glycemic index food as well as a good source of fibre. If, like me, you live in an area where the quality of the avocados isn’t very dependable, you can now buy bags of frozen halved avocados, which is helpful for portion control too. (I recommend Mexican hass avocados if you can get ahold of them. ) You can bring out the required number of avocado halves, thaw them overnight, give them a good smash (using a bowl & fork – nothing fancy) with a pinch of sea salt and maybe some dried chilli flakes if that’s your thing (it’s my thing) followed by a squeeze of lime juice and roughly pile it onto a slice of toast – it’s particularly good on Poilane bread if you can get your hands on a loaf of that, but any sourdough will do. A sprinkle of dukkah is a delicious addition too.

Sources: World’s Healthiest Foods, Science News, NutritionFacts

Photo Credit: Avocado on Toast image by Maggie Lynch, Overnight Oats image by Jourdan Bourke, Photo by Rezel Apacionado on Unsplash

How to Make Your Own Cashew Milk

I like making my own cashew milk because its rich and creamy and it tends not to split in coffee or tea. I won’t lie and say I never buy store bought plant milks (because I do), but I try not to do so all the time because commercial manufacturers do add rather a lot of extra unnecessary additives. (However, as with cow’s milk, they do fortify these milks as well, so remember to adequately supplement your diet if you decide to eschew the commercial plant milks entirely.)  Of all the homemade plant milks I’ve made, cashew milk is my most successful one and everyone who has tasted it has loved it. It passes my “milk and cookies test” meaning it is delicious served neat in a glass with a cookie for dunking.

Nutrition-wise, cashews are one of the lowest fat nuts with around 82% of their fat being unsaturated, and of that, 66% is heart-healthy monounsaturated fat, like the kind you find in olive oil. It has been found that when added to a low-fat diet, monounsaturated fats can help reduce high triglyceride levels in diabetes patients.  (Triglycerides are the form in which fats are carried in our blood and are what block our insulin receptors from activating and prevent glucose from entering our cells, thus keeping blood glucose levels high and contributing to the diabetes process.)

Cashews are also a great source of copper and a good source of phosphorus, magnesium, manganese and zinc. Its also great news that regular nut eaters tend to be slimmer than non nut-eaters and are also at a reduced risk of developing cardiovascular and coronary heart disease, gallstones and Type 2 Diabetes. Just stick to your portion sizes of roughly 1/3 c of nuts per day.

I make my cashew milk quite extra thick and creamy, but if you want a thinner drink, just add more fresh filtered water in 50ml increments until you get the consistency you like. I also recommend buying cashew pieces because its often cheaper than buying whole cashew pieces. If you’re buying in bulk, make sure you store your cashews in the fridge (for up to 6 months) or the freezer (for up to a year).

Ingredients

  • 1 cup organic cashew nuts*
  • 6 cups fresh filtered water
  • medjool date*
  • Pinch of sea salt or pink Himalayan salt
  • Pinch of cinnamon (optional)
  • 1/2 tsp vanilla extract or vanilla bean paste (optional)

Equipment

Method

1. Soak your cashew nuts overnight (or for at least 4 hours) in 2 cups of fresh filtered water with the medjool date and a pinch of salt. You’ll be amazed at how plump and moist the nuts will become after even just a few hours of soaking.

2. After soaking, drain the pre-soaked nuts (and de-pitted medjool date) and add them all to a high speed blender with 4 cups of fresh filtered water. You can now add a pinch of cinnamon and 1/2 tsp of vanilla. This is optional, but I highly recommend it because of how delicious it makes the end product! Blend this mixture on a high speed for 1-2 minutes, depending on how powerful your blender is.

3. Strain the mixture through your nut milk bag* and store in a jar or milk bottle in the fridge. It will keep for up to 3 days.

Tip: You can save any remaining strained nut pulp by freezing it and adding it to cookies or other baked goods at a later date, however if you have a high speed blender, you’re unlikely to have much or any pulp leftover.

cashewsSources: World’s Healthiest FoodsJournal of Biological ChemistryLivestrong, “How Not to Die” by Dr Michael Greger MD



*I’ve popped in a few affiliate links into this post, directly with Nutri Ninja (worldwide) and Amazon (UK), so if you’d like to support what I do here at Our Little Organic Life, then please do shop via these links – you don’t pay any more and I get a small commission. Thanks!