Zinc and the Raw Food Diet

by Joanna Beujekian-Steven

When was the last time someone asked you how you could get enough zinc in your diet? Most likely, you’ve heard concerns about protein intake, bio-available calcium and heme vs non-heme iron, but zinc is a mineral that seldom ever comes up, even though according to the National Institute of Health “Zinc is needed for the body’s defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the break down of carbohydrates . Zinc is also needed for the senses of smell and taste.” Deficiency symptoms include hairloss, slow growth, poor healing rate, depression etc. And what’s more, while we can get nearly every nutrient on a vegetarian diet as easily as or more easily than the Standard American Diet, zinc is actually a little more problematic, and as the Vegetarian Society explains, “Only 20% of the zinc present in the diet is actually absorbed by the body” due to the presence of phytic acid, which is somewhat destroyed by cooking, a process raw foodists try to avoid.

Good sources of zinc usually include liver, oysters, and other foods no vegetarian would want to include in their diet! But even while eskewing meat and animal products, we can get enough zinc. Rich plant based sources of zinc include sesame seeds (14%/oz), shiitake mushrooms (14%/oz), pumpkin seeds (14%/oz and a great source of amino acids). hemp seeds (20%/oz, a source of complete protein), tahini from whole, unroasted sesame seeds (20%/oz), cashew nuts and pine nuts (11%/oz), cacao powder (~15%/oz), avocado (10% per avocado) etc. Raw, organic seeds in general are a very good source of nutrition, and are a valuable addition to any diet.

Nutritional Data courtesy of Nutrition.com.

Here are some recipes loaded with zinc to get you started!

Warm and Frothy Hemp Cacao

This warm and comforting raw vegan version of hot chocolate will be one of your best allies during the cold winter months! Rich in iron, protein and other life-giving minerals, this is a truly powerful drink! One serving will cover nearly half of your protein needs for the entire day. I like my cacao drinks fairly dark and bitter. For a sweeter beverage, use twice as much sweetener. Use hot water for a warming hot cocoa.

Ingredients

• ¼ cup hemp seeds
• 1 cup water, warm or hot from a kettle
• 3 T cacao powder
• 2 T maple syrup or dark agave nectar
• Optional: pinch cinnamon, lucuma, mesquite, maca etc.

Directions

˜ In a blender, combine all the ingredients until smooth. Taste, and pour in a mug.

Calcium-Rich Chia Pudding

Chia seeds are an amazing source of calcium, a mineral which can be a little hard to get in sufficient quantities on a raw food diet. Add to that sesame seeds, and you’ve got more bioavailable calcium than virtually anyone would get in a bowl of dairy and cooked cereal! Sesame seeds also provide a wealth of zinc, which can be a little hard to find in a vegan diet.

Ingredients

• 1/2 cup sesame seeds
• 1 1/2 cups water
• 2-4 T agave nectar
• 1-inch vanilla bean
• 1/4 cup chia seeds
• 1/4 t cinnamon

Directions

˜ Blend the sesame seeds, water, agave, cinnamon and vanilla until smooth. Strain through a nut milk bag. Add more agave, if desired. Sesame seeds can be a bit bitter, but as the chia seeds absorb liquid, the pudding will be creamy and mellower.

˜ Stir the chia seeds in the sesame milk. Drink right away, or set aside until thickened.

Rich and Elegant Chocolate Mousse

Feel virtuous while you indulge in this decadent chocolate mousse. Loaded with antioxidants and nutrients, your energy levels will soar with every spoonful!

Ingredients (serves 2-3)

• 2/3 cup maple syrup, agave nectar, or raw honey
• 1/2 t organic vanilla extract
• 2 ripe avocados
• 1/4 c. to 1/2 c. cacao powder
• 1/8 t. Celtic sea salt
• 1 t lucuma powder
• 2-4 T water
• 2 T goji berries

Directions

˜ Blend the avocados in a food processor until smooth. Add the other ingredients except for the goji berries, and keep blending until you get a uniformly colored and fluffy mousse.

˜ Spoon the chocolate mousse into a bowl, and refrigerate for about an hour. Sprinkle with goji berries just before serving.

Thank you, Sirova Raw Foods for the recipes.

http://www.nlm.nih.gov/medlineplus/ency/article/002416.htm

Take it easy….

by Kemi Nekvapil
As mothers we are very blessed to be able to take on the role as healers in our families. Sometimes this means holding our children when they are hurt, physically or emotionally. Sometimes it means holding ourselves and our partners in the same circumstances.
But there is also the role of healer in the food we choose to nourish our families with.
If like me you are part of the green smoothie revolution, and you are enjoying the pure nectar on a regular basis, you know how it makes you feel.

What if, though, your family is not joining you?

My husband Emrys may even love them more than me. My daughter Ella, will have a whole blender full, if you turn your back, your breakfast is gone!
My son Benji started to be a little ‘something’ about the texture of his drinks. He would gobble down any variety of freshly juiced fruit and veg, but when it came to a green smoothie he would always try, and sometimes ask for a cup of it, but would never really have any.

So I kept making them, as did my husband. Three of us were drinking but one was not. I was not too worried because I thought “he eats such great food and if he does not get into green smoothies, the world would not end, would it?”
And then one day it happened!

Ella was ill and she did not have an appetite all day, so later on I asked her if she wanted a little soup or a green smoothie, she choose the smoothie. I then had the idea of having a smoothie soup and bingo, I thought “I will add more texture!’’
So Benji and Ella tucked into their green smoothie soups with finely chopped fruit salad on top.
Benji  then looked and me and said ‘’Mum, can I have some more please?’’ Benji had three helpings of soup!

It made me realise that we can have the knowledge to nourish and heal our families. But if we can take it easy, be patient, and offer life-giving foods, then they can heal themselves .

Saf Raw-Food Restaurant, London

Hello Raw Moms!

It’s Joanne here, back from England and back to cuddles from her very-much-missed little girls.

Last-minute planning and packing for the trip resulted in NO BLOG POSTING from me prior to departure – apologies!

However, a couple of days before I left Australia’s shores, we released our gorgeous new recipe book – Monkey Mike’s Raw Food Kitchen: An Un-cookbook for Kids!. Your response has been wonderful – we were right in thinking that many of you really wanted a book like this for your children. If you haven’t seen it yet, you can check it out here.

While in England for my sister’s wedding (I was matron of honor – what an honor!), I visited Saf raw-food restaurant in Shoreditch, London. Heading there, with a review for you in mind, took me back to the days when I reviewed restaurants in Melbourne. However, I already knew that I was going to love this place – who couldn’t love a restaurant that offers (mostly) raw-food fine dining, has taken a huge risk in a competitive restaurant market, and is attempting to make the world a better place?

Detox Salad

I sat in the restaurant’s courtyard, soaking up the sunlight that tried to creep through the persistent gray cloud (although we quite like cloud coverage for taking photos), and enjoying the relaxed, friendly service. I loved that the courtyard contained a cute little greenhouse (see picture above), filled with the restaurant’s herbs.

While sipping a luscious Green Clean juice, I munched into my starter – a Detox Salad with spinach, rocket, radish, seaweed, cucumber, mung-bean sprouts, lentil sprouts and omega oil dressing. I felt it could have done with juuuust a smidge more dressing to coat the leaves, but otherwise, it was perfect.

Pad Thai

For the main meal, I indulged in Pad Thai, made with courgette (zucchini), carrot, green capsicum (bell pepper) and snow pea noodles, enoki mushrooms, mung-bean sprouts, and chilli and chipotle almond sauce. This dish was so good – I loved the crunch, the zingy flavors, and the “kick” from the chilli.

And then, oh my goodness – dessert. I am a dessert girl, no question about it. And I was not disappointed when the waiter presented this gorgeous dish to me, with a proud flourish. The Raw Apple Cake was rich, moist, scrumptious. In fact, it was so good that I asked the chef to share the recipe with me, so that I could share it with you! She generously agreed, and so here it is (I haven’t yet tried this at home, but will be doing so very soon…):

Saf Restaurant Raw Apple Cake

Makes 15-20 portions, depending on size of mold

Cakes

2kg apple, coarsely grated (note from Jo: I’d use a food processor to grate this many apples!)

200g raisins

5g ground nutmeg

100g coconut flakes

750g cashews, processed in a food processor

500g dates, processed in a food processor

Mix everything in a bowl.

Make into shapes whatever you like, then set in the fridge.

Frosting/icing

850g cashews, soaked

135ml water

400ml agave nectar

150g coconut flakes

10g orange zest

Mix till smooth in high-speed blender.

(If you give it a try, let me know what you think!)

Raw Apple Cake

Popping the berry garnish into my mouth was a sublime ending to this meal – I thoroughly enjoyed the whole experience, including relishing the last of the English summer out in the very cute courtyard.

I find that presentation makes a huge impact on the enjoyment of a meal, and the presentation here (as you can see by the photos) was beautiful. Note to self: will make more effort with presentation of my own meals at home, and not just for special occasions!

Fueled on by all things green and raw, I walked back to my hotel (a 16km round trip, in the end – things always look closer on the map, don’t they?!), feeling amaaaazing. I’m so glad I made the trek to this inspiring restaurant.

Saf is by no means cheap, but the food is good, and it gives Londoners the chance to experience raw fine-dining. If you’re in London and want to treat yourself to a meal at Saf, head to www.safrestaurant.co.uk for all the info you’ll need.

I love that more and more raw restaurants are popping up all over the world. Aren’t we lucky? Thank you so much to all the restaurateurs who are helping to bring raw to a wider audience.

Till next week!

Love Jo

P.S. Oh, and my sister’s wedding was beautiful!

The Grand Monkey Mike Un-Cookbook Competition

On September 17^th, Raw Mom will be releasing a fabulous, full-color, 144-page e-book called Monkey Mike’s Raw Food Kitchen: An Un-Cookbook for Kids.

It’s been written especially for children aged 7 to 12, to inspire them to head into the kitchen and try out 36 zappy, healthy, mouthwatering raw-food recipes. This gorgeous e-book is also packed full of healthy-eating info, groovy features, and inspiring activities, and is seriously great value at only US$19.95.

Monkey Mike takes kids through the book and shows them how to whip up a storm in the kitchen.

If you’d like your children to have the chance of winning a free download of the book before its official release, and to receive a cool Monkey Mike Kitchen Starter Kit (see the picture below) why not ask them whether they’d like to enter this competition?

The Kitchen Starter Kit, valued at US$30, contains:

• 1 mixing bowl
• 1 measuring cup
• 1 tea towel
• 1 citrus juicer
• 1 mini whisk
• 1 mini spatula
• 1 orange peeler (plastic blade)

The Kit, which contains many of the equipment items used Monkey Mike recipes, will be sent, personally addressed, to your child – they’ll be so excited to receive a parcel in the mail!

Here’s how it works

There are two age categories – one for kids aged seven to nine, and one for kids aged 10 to 12. This means we’ll be giving away two Monkey Mike downloads, and two Kitchen Starter Kits.

All your child (or children) needs to do is draw a picture of them having fun making a banana, strawberry, and mango smoothie (no milk!) with Monkey Mike. Also, we’d like them to come up with the most amazingly wacky name they can think of for that smoothie – they can write their recipe name under the picture.

Email us a scan of the picture by 5pm EST on Monday 14th September, and we’ll announce the winners on Wednesday 16^th September. In your email, remember to include the first name of your child, their country of residence, and their age. Send your email to tera@therawdivas.com.

We can’t wait to see what beautiful drawings and groovy recipes names your children create – and we can’t wait to give away downloads of Monkey Mike, and the Kitchen Starter Kit!

Terms & conditions

• Families of Tera Warner and Joanne Newell are not eligible to enter.
• The winning entries will be determined based upon skill and creativity.
• Winners will be notified by return email.
• The winning entries will be displayed on the Raw Mom blog site, and in The Raw Divas’ Health in High Heels newsletter, along with the first name, country and age of the winning children. If you’d like your children’s photo to be included alongside their picture, you’re more than welcome to supply us with a clear photo.
• After winners have been announced, the full names and mailing addresses of the winning children will need to be supplied, so that the Kitchen Starter Pack can be mailed directly to the children (they’re gonna love it!).