Raw, Vegan, Grain & Gluten Free Since we are back on the 21 Days Raw Foods Challenge I’ve been experimenting with making wraps, crusts and breads that are grain-free. As […]
Raw Vegan Grain and Gluten-Free with Breakfast, Lunch & Dinner Options I hosted a Dehydration Class this past weekend at my home for a dozen intrepid women who wanted to learn […]
Combating Carb Cravings with Cauliflower
Cauliflower has become one of my favorite foods and definitely a great alternative to potatoes, corn, wheat and other grains as the carb impact is much lower. A member of the Brassica family of vegetables, a recent study found that these crunchy veggies can lower breast cancer risk by at least 15%.
Steamed and smashed with a bit of healthy oil and either a touch of cream or nut milk, it makes a hearty substitute for mashed potatoes. Roasted over leafy greens, it’s one of my favorite Raw Fusion Meals. It even makes a nice snack, dehydrated as a popcorn substitute for movie night.
So when I heard the buzz about making a pizza crust with cauliflower, I was all over that idea!
I was watching the Dr. Oz show the other day, discussing foods that help promote restful sleep and I was struck by a combination of pumpkin seeds and applesauce, not a food combination that I would normally consider. Evidently, foods that are high in the amino acid, tryptophan (like pumpkin seeds) need to be combined with a carbohydrate in order to activate the niacin and seratonin that relax the nervous system and makes us drowsy.
According to this article on Livestrong.com, the amount of tryptophan found in a serving of food that contains this essential amino acid does not produce enough serotonin to cause sleepiness. The sleepy feeling you feel after eating a large meal — such as Thanksgiving dinner — typically comes from the high number of carbohydrates and calories you consumed.
That interesting fact as well as the pumpkin seed/applesauce combination started my Raw Fusion creative juices flowing so I decided to create a scone or muffin (see below) that can help people sleep since insomnia or some kind of sleep disorder affects as many as 100 million Americans (Sleep Wellness Institute). Wouldn’t it be great to just enjoy a delicious and healthy treat in the evening instead of taking medication? Let me know how these work for you (so far been getting thumb’s up from friends and family but that is not exactly hard science…)
For sweetening your dreams (and this recipe) you can use agave, maple syrup, honey, succanat, coconut nectar or palm sugar, which is derived from palm tree flowers.
Sweet Dreams Scones
Makes about 16 Scones (depending on size)
Banana Nut Bread is such a comfort food, but these raw and raw fusion versions are actually ultra-healthy and good for you. Walnuts and flaxseeds are loaded with Omega 3’s and digestible proteins; Bananas are powerhouses of fiber and micronutrients, including potassium, Vitamins C and B6, Folate, Magnesium. This is also a low-fat dessert or snack food. You can add some coconut oil to the batter, or spread some on for a mid-morning snack.
Watch the video below where I am making this for eHow.com. If you do not have a dehydrator, you can bake this in a glass or metal brownie pan, but make sure it is well-oiled. Because there are no eggs, flour, yeast or baking powder in this recipe, the batter will not rise and remain rather flat. Keep a close watch as it should be ready in less than an hour at about 325 degrees. Another way you can bake this is to put the pan in a larger pan of water (bain marie) and bake it at the lowest temperature setting on your oven.
Banana Nut Bread
2 cups of walnuts
2 TB. maple syrup, agave, honey or coconut nectar
1.5 tsp. cinnamon
1/2 cup water plus 2-3 TB.
1/4 cup ground flaxseed
dash of salt
2 ripe bananas
1 tsp. vanilla