Food combining – Digestive issues – Vegan

This is super important that I address this point. If you are struggling on a Vegan / whole food plant-based diet or even raw food, it’s probably not what you eat but HOW you eat. I’m talking about digestive problems. If you feel bloated, uncomfortable, gassy or even constipated. People think they develop SIBO (Small Intestinal Bacterial Overgrowth) or IBS. Even tho it might be possible in some very rare cases, it might also be as simple as the food combination you are making. Before you blame and “trash” on Veganism because of your digestive issues, try the following tips.
How is this possible that a diet that contains so much fibers can trigger you digestion you might ask yourself? There are many things you can do wrong on a Plant-based diet (just like any diet) and there is a big lack of knowledge in the community. If i’m a Vegan or a Raw foodist, it doesn’t mean that “Bob” who is also a raw foodist who is failing with is digestion, eats the same way that I do. There are so many variables; high carbs – low fat, high fat – low carbs, where the food comes from, organic or not, area you live in, not enough calories, food combining… So without further a do, lets talk about food combining. The rules are simple, just try to eat what is easily digestible first and eat the slow-digestible food alone.

1- Fruits
Fruits are high in water and fibers, therefore this is the most easily digestible food. You should eat fruits alone or with greens. Don’t add any kind of protein food whatsoever. A trendy thing these days are Smoothie bowls topped with chia seeds, hemp seeds and nuts. I like smoothie bowls, don’t get me wrong, but instead, top it with fresh fruits. Don’t put any protein powder neither.

2- Leafy greens
They go with everything, you can put them in any meals with protein foods, fruits and veggies. In fact you will increase the digestibility and assimilation of other foods your eating.

3- Fat and sugar – fruits
This combination in addition with salt is what every fast-food chain do because this is an addictive combination. This is also a deadly combination for your digestion.  Fat slows down the digestion of food and just like the high protein foods, if mixed with fruits, it will cause fermentation in your gut. If you are concerned about blood sugar level, one must know that if you eat fruits alone, blood spikes won’t occur.

4- Starches
They don’t mix well with high proteins and fruits. Oatmeal for example should not be consume with seeds, nuts or fruits. Avoid too much (or not at all) wheat products because it’ll suck your stomach acid, which can also contribute to digestive issues. Some organs in your body are meant to be acidic and others alkaline, which is why I also highly recommend you do NOT drink those trendy alkaline water. Alkalinity in the body is a myth, don’t fall for it or you might wreck the alchemy of your body!

5- Understand the time it takes to digest food
Plan your meal so that there is no obstruction occurring in your digestive tracks. High protein foods take 2-3 hours to digest, Starches 1-2 hours and fruits around 30 minutes. If you plan on eating a fruit meal for example, you also want to eat the high water content fruits first. Eat the dragon fruit then the papaya and finally the banana. Eat the fruits before your protein meals and not after. You simply don’t want anything that digest faster to get blocked on the way by something slower.

I hope this article helps some people with digestive issues and make sense to all of it. Spread the word because this topic is very important and is being the cause of some people leaving veganism.

Vegan Shepherd’s pie

6 portions

Ingredients:

Mashed potatoes
– 2 pounds of Potatoes
– 3/4 cup of Rice milk
– 3 Tbsp of Coconut oil
– 1 Tbsp of Himalayan Salt

“Meat” mixture
– 3/4 cup of Quinoa
– 1 1/4 cup of Vegetable Broth
– 1 Red Onion
– 1 Carrot Bunch
– 1 Celery Bunch
– 4 Cups of Mushrooms
– 1 Bunch of fresh Parsley
– 4-5 fresh corn or 2 cans of corn
– 1 can of Tomato Paste
– 1 cup of Oatmeal flour
– 1 Tbsp of Thyme
– 1 Tsp of Cumin
– 1 Tsp of Paprika
– 1/4 cup of Soy sauce
– 1 Tbsp of Olive oil

  • Peel and cut in quarter the potatoes put in a large pot covered with an inch of water, bring to a boil and reduce to a simmer.
  • In a small saucepan put 3/4 cup of Quinoa with 1 1/4 cup of Vegetable Broth, bring to a boil and reduce to a simmer for about 25 minutes.
  • Cut all your vegetables and put them in different containers; Onion, Carrots, Corn, Celery, Mushrooms and Parsley.
  • In a large saucepan, put 1 Tbsp of Olive oil and cook the Onion for 2 minutes at medium heat.
  • Add carrots, celery and 1/2 the corn, cook for 5 minutes.
  • Add Thyme, Cumin and Parsley, stir well and cook for another 2 minutes.
  • Add the Mushrooms and 1/4 cup of soy sauce, cover and let it sit for 3 minutes.
  • Add the tomato paste, 1 cup of oatmeal flour and the Quinoa. Stir well for a few minutes, put a side.
  • Pre-heat your oven 425°F
  • Once the potatoes are cooked, drain and add 1 Tbsp of Himalayan salt, 2 Tbsp of coconut oil and 1/2 a cup of rice milk then mash them
  • In a large baking dish, spread the vegetable mixture on bottom, add a layer of corn, cover with potatoes and sprinkle some paprika on top.
  • Put in the oven for 25 minutes then broil for 2 more minutes

Coconut Yogurt – Cultured – Recipe

Have you ever tried dairy-free yogurt? Coconut Yogurt is my favourite and it’s actually so easy to make it home. This is one of the best way to improve your probiotic intake, plus you have an amazing unctuous and cruelty-free snack that will satisfy your unhealthy cravings for dairy, and it’s actually way more yummy! Have a try! For this recipe you will need a High Speed Blender.

Ingredients:

  • 3 Young Thai Coconut – Meatimg_15041.jpg
  • 1 cup of Coconut Milk
  • 2 Tbsp of Maple Syrup
  • 1/4 Tsp of Blackstrap Molasses
  • 1/4 Tsp of Sea salt
  • 1/2 Cup of Water Kefir / probiotic Caps
  • 1 Tsp of Vanilla

Recipe:

– Carefully open-up the Young Thai Coconut with a butcher knife ( See video ).
Pour the Coconut water in a Mason jar and store in your refrigerator for future recipes or to drink. With a spoon, grate the meat inside and put the meat in a strainer. Wash the meat in cool water and remove any hard scales stick on the meat. The browner skin is ok.IMG_1505.JPG

– Put the meat in a Vitamix or a high speed blender. Add the Coconut Milk, Maple syrup, Blackstrap Molasses and the Sea salt. Do not put the probiotic yet.

– Blend until smooth. If it’s too thick, add some coconut milk until you see a vortex forming on top.
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– When it’s perfectly smooth, add 1/2 a cup of Water Kefir ( from 2nd ferment ) or 2 capsules of probiotic and blend for another 5 seconds.
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– Put in a Mason jar with a close lid. It should give you about a 3/4 filled Mason jar. The yogurt will grows as it ferments, so you need at least two inches of space. Let it sit at room temperature for 18 to 24 hours then 12 to 24 hours in the refrigerator until ready. The lid should be swollen by pressure.

– Be careful when you open the lid, put a plate underneath because it might burst out! It means it was successfully fermented, congratulations. Add some fruits, a dash of maple syrup and enjoy!


This is the basic recipe. From there you can experiment with various flavours, fruits and sweeteners. Let me know what you’ve tried in the comments! 🙂
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ADHD – Root Cause – Nutrition & What they don’t want you to know

ADHD and ADD for “Attention Deficit and Hyperactivity Disorder” is more and more frequent in our society. Childrens are diagnose with the condition when they don’t fit in the mold of society because they get easily distracted, lack concentration in class or are hyperactive. This condition does not only affects child but persons of any age. Doctors and specialists say that it’s an incurable condition and therefore recommend drugs like Ritalin or substitutes to calm children. This is in my opinion a “Big Farma” thing with a lot of money involved. It doesn’t mean that this condition is not real. It affects many people, I was included.
Specialists try to sell you the “magic pill”, which becomes a crutch for the rest of your life. What they don’t want you to know is that the actual root cause is nutrition, processed food, artificial flavours, food colorants, fast food, over-eating or eating disorder. It’s fascinating when you think about it and realize how ironic we behave. Parents giving candies, chips, soft drinks, milk, ice cream, sugar and fast foods to their children and don’t understand why their child is becoming hyperactive and can’t concentrate. They go to a doctor, take the drugs and everything seems “normal” again. It’s literally laughable. But of course we and the doctors will never admit that the root cause of the majority of conditions, disorders and sicknesses comes from what we eat. But this is the reality and I am a living proof of that.

When I was a teenager and around my 18’s is when I started really questioning myself. Looking back at my life, struggling so hard at school having brain shutdowns while in exams. I wasn’t able to process any informations and couldn’t concentrate. Sometimes having incredible results when I was passionate, and other times having complete failure depending on my level of concentration capability in the moment. Doing a million things in a day, but not being able to finalize a single task. Forgetting what you were doing just minutes ago. Having impulsive discouragements. These are common struggles people with this condition have to deal with daily.

I started doing my researches, I felt hopeless and wanted to find my true self and potentiality. I read treads, forums and articles. That’s how I understood I had this “disorder” called ADHD. Desperate, I almost fell in the trap of medications and was ready to spend incredible amount of money for consultations and medications. I called a specialized anxiety clinic and had an appointment. As I continued my researches, I found some articles relating alimentation and ADHD. Little by little I changed the way I ate and started exercising. I could feel a difference after a few weeks of efforts. I decided to call back and cancelled my appointment to continue my experiments.

This is probably how I became a passionate alimentation nerd :-p . Doing researches for months and years after, always trying to improve. I came to an understanding that living food is what’s making me alive again, or at least, avoiding animal products, wheat products, artificial favours and colorants. Then I went further and did a water fast followed by a green juice fast. This permitted my body to get rid of waste from years of bad eating habits. This is when the miracle happened. Once I cleaned myself and started raw foods, after 2 months I could feel that I found myself again. I realized the importance of clean eating.

The results of my researches :

Zinc, Iron, and Magnesium. Low levels of this mineral correlate with inattention. Zinc regulates the neurotransmitter dopamine and may make methylphenidate more effective by improving the brain’s response to dopamine. It’s good to supplement Zinc and Magnesium.
B Vitamins. Vitamin B-6 seems to increase the brain’s levels of dopamine, which improves alertness
Omega-3s are believed to be important in brain and nerve cell function.
Ginkgo and Ginseng. These herbs are cognitive activators, they act like stimulants.
Rhodiola Rosea. This herb can improve alertness, attention, and accuracy.
Foods That Cause Allergies. According to studies, gluten, wheat,  and corn cause some children to lose focus and become more hyperactive.
Sleep. It’s also super important so have a healthy sleep cycle. Try not to sleep late and go to sleep on an empty stomach.

I will tell you from my own experience what you should do to accomplish great results in a month or so. Anyone can also do this to improve their concentration level and wellness. As a result you’ll not only heal from the disorder, you will feel amazing and open the door to your true potentiality.

  1. Water Fasting. This ain’t easy, I know, but this is the most effective thing to do to heal all kind of conditions. Cleaning your system. It’s like pressing the “reset” button and starting anew. You can fast at any age, children can fast, although I don’t recommend you force your child into this unless you know exactly what you’re doing. I would probably skip to step 2. Get yourself educated about water fasting. Read: “Heal Yourself 101“. How long? The longer the better but do not force it and listen how your body reacts. I say 3 days at least, aim for a week .
  2. Green Juices. After your fast, break it with green juices. Get yourself a juicer and juice dark leafy greens. Cucumbers, Celery, Kale, Lemons, ginger. Drink as much as you want throughout the day. This will help get rid of parasites, heal your gut and give you all the vitamins and minerals you are lacking. You can thrive on juices for months. It’s up to you how long you want to go for a juice only fast.
  3. Smoothies & fruits. The next step is to have your first meal with half greens / half fruits smoothies every day and easy digestible fruits during the day. Papaya with a dash of lemon juice is awesome (also eat some of the bitter seeds this is pure medicine!), watermelons and pineapples are great. Do this for at least a week.
  4. Change your alimentation. Don’t go back to your old diet. Avoid wheat products, animal products and artificial flavours and colorants. Try to have variety in your diet and go for lots of raw foods, leafy greens, fruits and veggies. Avoid Caffeine and drink herbal teas, Ginkgo Biloba and Ginseng are the best. You might want to integrate superfoods in your alimentation.
  5. Sleep Cycle & Time restricting eating. Sleep at a reasonable time and do not eat 3 to 4 hours before bed. When you wake up, drink water and eat only between 11am – 12pm and your last meal around 5pm. This gives the opportunity for your body to rest and have energy to heal and have mental clarity because no energy is being used to digest food.
  6. Exercise. You don’t have to exercise a lot, but at least a minimum of 20 minutes a day. Do what you like. Yoga, running, gym, calisthenics… I highly recommend Yoga because it helps to feel good; body and spirit. Cardio is also very important. Do your exercises on an empty stomach, in the morning. Meditation can also help if you are overthinking.
  7. Simplify your overall life. It’s also important to get rid of negativity and too much unnecessary responsibilities. Getting overwhelmed with too much tasks, overthink and focusing on the past and future. Stop procrastination, and do things right away so you don’t have to think about them anymore. Focus on the present moment, the NOW and you will be taking cared of. Getting rid of distractions is also very important. If you are watching TV, Youtube and video games in your dead times, you loose control over your brain, unless this is informative or useful contents with teachings, your mind gets used to be led by outside sources. Embrace loneliness and free-time, use this precious time to center yourself, create contents, meditate, think of a project or an objective you want to accomplish.

Expect detox symptoms during you journey. Don’t let it take over you. If you feel sick it’s totally normal. You might feel like a mess. Think of it that way: Just like when you do a spring clean in your house, it’s going to be a mess until you are done. Garbage bags and stuffs getting on the way. Water fast is the same thing. Your body is your house, and sometimes, it needs to be cleaned as well!

Hope that helped. Enjoy the journey.

RAW Food – Why & How?

Why eating raw food? The question you have to ask yourself is: “Are you eating to live, or living to eat?”. Food is addiction in this modern world with plenty of processed food deprived of nutrients, eating for instant satisfactions. Food is fuel, and we lost touch with the true meaning of eating. We want what tastes best instead of what makes you feel best.

Raw food doesn’t mean you’ll live on carrot sticks. It’s easy to find tasty alternatives that will satisfy your cravings and be creative in new ways with your recipes. It also doesn’t mean you have to always eat cold food. You can heat your food under 118° before you kill the living enzymes, thanks to the dehydrator which makes living food incredibly versatile.

Nature always gave us everything we need to thrive from the gifts of the earth. We have herbs and medicinal plants to cure about anything. We have delicious fruits with all the vitamins and minerals a human being needs. We have greens and wild plants that grows everywhere like plantains, dandelions and Queen Anne’s Lace that are some of the most nutrient dense food. Everything is there so that you can thrive and be at your best, physically, mentally and spiritually. You can be fully alive by eating living food. Nothing is natural and sustainable the way most of us eat right now. It’s the biggest conspiracy of all time.

What about cooked Vegan food?
It’s always a better idea than eating animal products. It’s sustainable, healthier and help a good cause which is the animal cruelty. But it’s also possible to be vegan and be unhealthy. There’s plenty of vegan junk foods also. It’s ok if you do it for the animals and don’t really care about your health. My point is that if you want optimum health you have to follow nature’s design. Logic is that, we are the only specie that cooks their food. When you cook, you break the fibers, kill the living enzymes and burn nutrients. There is nothing wrong about cooking some rice, beans or potatoes once in a while. But I suggest, if you’re looking for you great potential, to eat raw as much as you can.

From what I know it’s also possible to be unhealthy on raw food if you only eat what tastes best for you. Again you are looking to fill a void of satisfaction and eat only the sweet stuff or you may always eat the same thing again and again. The secret is variety. Don’t stick to the same recipes week after week. You should also go for fresh and organic if you can. The sooner fruits and vegetables has been harvest, the better. You also want greens, lots of greens. Greens are what will make you feel the best. Bitter is better. If you feel like eating cooked foods, there’s some things you should avoid: Wheat products like bread and pastas, hard to digest and expand in your gut which cause constipation and feeds bad parasites. Frying or cooked oil. Any kind of cooked oil isn’t recognized by the body because your body is not equipped to utilize those fat in their processed form. Tomatoes. They become too acidic for the body when cooked. Getting rid of wheat products is probably the hardest one, at least it was for me. This is how I understood how those processed products are highly addictive. Once I got rid of them, I felt a huge difference in my digestion and energy level.

Stomach Acid
For most people, stomach acid is a problem. It’s important to have a good stomach acid so that food digest properly. To stabilize stomach acid you should have plenty of lemons and lime. When you wake up, drink water with a tablespoon of apple cider vinegar or half a lemon juice. Do the same before bed. You can also drink a head of celery juice every morning. One way of knowing if your stomach acid is great is to drink a little beet juice and observed if it’s coloured when you go to the bathroom. If it is, then your stomach acid is too low.

Probiotic
It’s important to have a good flora and plenty of probiotic. Capsules are an option, but not the best. It’s expansive, dry and half of it is probably death by sitting on a shelf for too long. Making your own Water Kefir is the most effective way to get your probiotic. You don’t have to worry about prebiotic, raw food is full of it. Prebiotic is, in other words, food for probiotics, which is fibers and minerals that you get from raw foods.

Supplements
If you have diversity in your diet you might not need any supplements. Try to have seaweeds in your diet. Irish Moss is one of the best superfood worth any supplements. The only other supplements worth having is Chlorella another seaweed with high range of vitamins, magnesium and zinc, which most people on any diet lack. It is actually created by the body itself by bacteria and you can find B12 in the earth. Now that everything is sterilized your don’t find B12 on vegetables naturally but once you have a good flora you will start to produce B12 by yourself. It might be good to supplement in the beginning of your transition to raw food taught. Do some blood check once in a while and supplement if needed.

Getting rid of body waste and parasites
Depending on how bad you treated your body in the past, it can be a hard process to get rid of the body waste. Everything you ate is printed in your body, in your cells and DNA. Just like if you have a condition or sickness, it’s not what you “have to take” or eat but what you have to get rid of. What caused the problem in the first place. The best thing you can do is fasting. Fasting heals anything. Your body starts to use the waste in your body as fuel and creates new ones. You give your digestive system a break and instead of using energy to digest, it finally has an opportunity to heal whatever is wrong in your system. You starve the parasites and they have no choice but to leave your body or die. Water fast for as long as you can. Then do a green juice fast for as long as you can then green smoothies until you slowly integrate raw foods. You won’t feel great when you do a water fast, don’t get discouraged. All the bad stuffs is coming out so you will feel symptoms like headaches and nausea. It’s a good sign that you are cleansing. There is a lot of case of people healing incurable conditions with water fast and this is the fastest way to heal. Before doing any kind of fast please inform yourself and read how to do it properly. I personally did my cleanse with information on this book: Heal Yourself 101

Healthy habits and eating less
Do not force yourself to eat, ever. A lot of people feel like they HAVE to eat breakfast. When you wake up you’ve been literally fasting and not eating for several hours. That’s why it’s called break-fast. Don’t worry you won’t lack energy if you don’t eat. In the contrary you will have more mental clarity and energy because energy isn’t wasted digesting food. Your body will thrive with fuel you gave it the day before if you nourish properly, it doesn’t need more. You might have a green juice in the evening if you feel like it but whenever you break your fast, it should always be something easy to digest. In nature when we were primates, do you think we were eating all day long like in the modern world? In fact, a lot of people get interested with the OMAD (One meal a day) with incredible health results. 20 hours of body rest and healing then 4 hours window of feast. You don’t have to do OMAD, but consider giving a rest to your body in a regular basis. When it’s time to feast, make sure to eat enough though. Stop eating after 7PM.
Chewing your food properly is very important, especially with raw food. Digestion starts in the mouth. It’s going to take you longer to eat on raw food. Which isn’t a bad thing when you think about it.
Stretching and exercise at least 30 minutes a day is also very important to move the lymphatic system which is responsible for getting rid of waste.
– Avoid stimulant like coffee, especially with any kind of sugar added. If you really enjoy coffee in the morning maybe just drink it black, you won’t break the fast. Green or white tea without sugar is also great.
Getting sunlight is also important as much as you can.
Simplify your life, get rid of any weight on your shoulders, toxic people and materials. Be generous, give to people.
Go to bed early. 10PM is optimal, never go to sleep after midnight.

Food Combination
This is important to read my complete article about Food Combining.
Eat the food that digest easily BEFORE the slow digestible, protein, fatty foods.

How raw food will affect your life?
Waking up with energy and motivation, feeling grateful and happy. You will never be sick again, not even a cough, this is your life insurance. You will live longer and prevent diseases. You will inspire people around you. You will realize how life is beautiful and be sensitive to all your surroundings. You will feel free and crave adventure, going out of your comfort zone. You will unlock the potential to listen and receive signal from your heart, the cosmic GPS, that will guide you to your true goal in life!

This article is just some quick important keys to be successful with raw foods. However, reading from various experimented experts will help you on this journey. Don’t get overwhelmed, take your time to inform yourself properly and when you’re ready, taking these steps to raw food will greatly improve your life at ALL levels. This is the best investment you can do in life; investing in yourself.

Photo by Lukas from Pexels

Raw Oatmeal Energy Wafers

Those wafers are incredibly packed with energy and is a perfect snack to bring to school, work or a hike. It’s easy to make, and it’s the perfect healthy collation. For this recipe you need a Dehydrator and a High speed blender.

Ingredients:
9 servings

  • 300g of Rolled OatsIMG_1462.JPG
  • 60g of Oat flour (Blended)
  • 150g of Soaked Thompson Raisins
  • 150g of Soaked Pumpkin Seeds
  • 65g of Soaked Hemp seeds
  • 10 Medjool Dates or 250g of pitted Dates
  • 1 Banana
  • 1 Tbsp of salt
  • (Optional) Chia Seeds

 

Recipe:

Heat 2 cups of filtered water until medium cold and put in a large bowl with 200g of rolled oat. Set a side.

In your high speed blender, put 60g of rolled oats and blend until it turns to flour. Put a side in a content.

In you high speed blender, put dates, banana, salt, and a little bit of water until it’s blended smooth and thick.

With a cheesecloth, drain the water from the soaked rolled oats. Press it well and remove most of the remaining water. Put them in a large bowl.

Add all the rest of the ingredients: 100g of un-soaked rolled oats, oat flour, raisins, pumpkin seeds, hemp seeds and blended mixture. Mix well.

Create wafers shape cookies in a non-sticky dehydrator sheetsIMG_1468I like to make them about 1/2 an inch of thickness so that it’s still smooth inside.

(Optional) Sprinkle some chia seeds on one side of the wafers.

In a dehydrator at 110° for about 8 hours more or less, depending on how hard or tender you want them.

Nut Cheeses! Secret Recipe

I tried many experiments with nut cheeses. It was hard to get a satisfying texture or taste. I finally found the perfect easy recipe! Let me show you step by step how to make your own vegan fermented cheeses and you won’t believe it’s actually vegan! You can finally get over your milk cheese cravings, go cruelty free and save a lot of money instead of buying expensive ones in markets.

First step:
Making a nut milk

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You can use any kind of nuts you like. Possibilities are endless and you can experiment with it. Soak your nuts overnight or for 8 to 12 hours. To make the milk use around 1 cup of nuts for 1 cups of water in a Vitamix or a high speed blender. Blend until smooth for about 3 minutes. If the texture is too thick add water until you see a vortex forming in top of your blender.

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Do not filter the milk, put the mixture directly in a glass jar (preferably boiled for 5 minutes to sterilize).

Allow some space in the jar, the mixture will grow as it ferments.

 

 

Second step:
Probiotic

There is a lot of methods to ferment your cheeses with healthy bacterias. You can simply buy probiotic capsules and put in your mixture. You can also make rejuvelac OR in my opinion the best and cheapest way to do it is with water Kefir! If you make your own Kefir, use a a little bit of your water Kefir from the first fermentation in your nut milk.
IMG_1427I use about 1/4 of a cup of Kefir for two cups of nuts. Add the water Kefir to your jar of nut milk and add about 1/4 to 1/2 a teaspoon of sea salt or himalayan salt and half a lemon juice to stimulate the probiotic to grow.

Mix well and cover with a cloth. Let it ferment for 36 to 48h at room temperature. The mixture is supposed to grow and you should see the water deposit in the bottom.

Third step:
Draining

IMG_1428After 36 to 48h, boil some cheese cloths, a mason jar and a plastic net for few minutes. Put two layers of cheesecloths in the sterilized net. ( I found that the best nets for this process are simple strawberry plastic net ).

 

IMG_1430Pour the net in a bowl and put your mixture in the cheesecloth.

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Twist your cheesecloth, make a little pocket and try to remove most of the liquid by squeezing and hand-pressing it.

 

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(I suggest you keep the liquid in a jar and use it for any kind of recipe that needs water).

 

 

 

IMG_1433Put it back in the net and fold the cheesecloth over the mixture. Fill the sterilized mason jar with water close it well and put it on top of the net containing the mixture. Then put the net inside a small bowl that fits so that it doesn’t touch the bottom. The excess water from the pressure will slowly fall in this bowl. Let it ferment at room temperature for 2 to 3 days or until texture and IMG_1434taste is as you desire. The amount of water in your mixture will influence the texture. The more there is liquid the more soft it’ll be. I suggest you go check everyday and taste, you will see how it progresses. If you desire a harder cheese, you can either put more weight or hand-press it more. The more you let it ferment, the more it will have a pronounced taste.
A dark crust might also form the more you wait. Don’t worry, this is totally normal.

Fourth step:
Seasonings

Now it’s time to be creative. I like to spice my cheeses with chives, salt, nutritional yeast, garlic, if you like a smoky flavour you might add some liquid smoke. It’s up to you and there is no specific way to do it. Trust your taste buds and taste as you season your cheese. That’s the secret. Add your seasonings, mix your cheese and mold it with the shape you want. Put your molded cheese in a plate covered with a cheesecloth and store in the fridge. The cheese will continue to ferment (but slowly) in cold temperature and will also harden. I like to let it create a small crust for a few days in the fridge before consuming. You can also eat it right away. After more than a week in the fridge, you might want to cover completely with a cheese cloth, brown paper or plastic wrap. At this point cheeses are hardly perishable. It stays good for weeks even months the only differences are the hardness and a stronger taste, as long as there is no mold forming. That’s it!

 

Enjoy your home made cheeses!

Power Food for the Brain

Alzheimer, Mild cognition impairment, foggy mind, dementia, bad memory and concentration problems become more and more frequent in society. Alzheimer affects about half of Americans by their mid 80’s. Doctor say it’s genetics or aging. However, recent research shows that it’s directly link with diet. Here’s what it shows.

Beta amyloid protein, is observed in the brain of victims of Alzheimer disease. The research examined the diet of hundreds of people and observed who, over the years, developed dementia and who doesn’t. The results showed that, those who consume the most saturated fats in animal products and trans fats were those who developed brain issues. It also showed that, even if you have the gene (APOE[epsilon]4 allele) that, apparently condemns you to Alzheimer disease, your risk of developing brain issues were cut by about 80% if you avoid the bad fats.

Iron & Copper also accumulates in the brain if you have too much. Those metals are in food, in the rusty pipes of your tap water, your cooking pans… They oxidize in your body and as they do, they cause the production of “free radicals”: molecules that are swimming in your blood-stream, get into your brain and act like sparks that seam to the connections between one cell and the next. But iron and copper is necessary for good health isn’t it? Yes, but this is a double edge sword. You need a little bit, but when you get too much it becomes toxic. Vitamins and supplement company sell all those Vitamins and minerals including iron and copper saying “well you need these”, not realizing that, we get enough from foods. So adding these supplements isn’t recommended. Now how can we avoid getting too much of those metals? Vitamin E. Not the kind you find as a supplement though. Nature has eight forms of vitamin E and supplements are likely to have only one form and if you get too much of only one form of vitamin E it reduces the absorption of all the others. So you want to get it from food. Nuts and seeds are the highest form of vitamin E. Use them to season your salads or your meals, don’t put too much, just a little handful to your diet is enough. Here’s a list of food high in Vitamin E:

variety of brown nuts on brown wooden panel high angle photo
Nuts:
Sunflower seeds 10 mg (66% DV)
Almonds 7.3 mg (48% DV)
Hazelnuts 4.3 mg (28% DV)
Pine nuts 2.7 mg (18% DV)
Peanuts 2.4 mg (16% DV)
Brazil nuts 1.6 mg (11% DV)

Fruits, Veggies & Greens
Avocado Half a fruit: 2.1 mg (14% DV)
Mango Half a fruit: 1.5 mg (10% DV)
Kiwifruit 1 medium fruit: 1.0 mg (7% DV)
Blackberries Half a cup: 0.8 mg (6% DV)
Turnip greens 1 cup: 1.6 mg (10% DV)
Beet greens Half a cup: 1.3 mg (9% DV)
Butternut squash Half a cup: 1.3 mg (9% DV)
Broccoli Half a cup: 1.1 mg (8% DV)
Mustard greens Half a cup: 1.3 mg (8% DV)
Asparagus 4 spears: 0.9 mg (6% DV)
Red sweet pepper 1 medium pepper: 1.9 mg (13% DV)

Researchers went further in the research and found out that the colour present in some fruits like blueberries and grapes called : Anthocyanins also play an important role. After putting a group of  people around the age of 78 having memory issues, they asked them to consume grape juice everyday for three months. Once in the morning, once in the evening. After three months, they tested everyone and their memory was better and their recall was better. Why is that? A grape has to sit on a vine all day long under the sun. Their natural protection is that purple colour, those Anthocyanins, happen to be powerful antioxidants, just like Vitamin E. You can easily find them by their dark colour. So next time you go shopping aim for colour-rich food. Here’s a list of high Anthocyanins food:

food forest blueberries raspberries

Açai
Blackcurrant
Aronia
Eggplant
Marion Blackberry
Black Raspberry
Raspberry
Blueberry
Cherry
Grape
Red Cabbage
Plum

 

Finally another simple thing to improve your memory: Exercise. Simple cardio, a brisk walk, running, cycling… Whatever makes you feel great, 20 to 40 minutes, three times a week. Study has shown that the Hippocampus who normally shrink as you get older becomes bigger and reverses if you simply begin to exercise.

Share this information with family and friends to bring awareness on the root problem.

Inspired by Tedx Talk by Dr. Barnard
Photo by Marta Branco
Photo by Public Domain
Photo by meo

Top Vegan Superfoods – B12 – Omegas – Amino-Acids

The present list of superfoods are easy to integrate in your diet and rich in proteins, omegas, vitamins and minerals. Who said it was hard to get proteins and B12 as a Vegan? It is in fact more accessible and bio-available in a plant-based version!

 

Spirulina

Spirulina is an incredible green algae which is proven to have amazing benefits on your health when consume on a daily basis. It has been shown to detox heavy metals and arsenic, eliminates Candida and antimicrobial agent, helps prevent cancer, lower blood pressure, lower cholesterol and chances of stroke, enhance energy performance, help for weigh loss and offers many benefits for the brain and memory.
Spirulina is high in protein, Omega-3 and Omega-6 as well as minerals like copper, manganese, magnesium, sodium and potassium and has a lot of vitamins K, A, B6, C, Riboflavin, Thiamin and Niacin. The best way to consume is in powder form in a smoothie or a green juice with lemon or lime for better absorption.
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Chlorella

Chlorella is often confused with Spirulina. Chlorella is similar in many ways but proportions are different and complementary. Chlorella contains more Omega-3 while Spirulina contains more Omega-6. Chlorella has more Iron, Phosphor and Manganese. Chlorella also has B12 which is 100% bio-available. Therefore Chlorella is one of the best supplement for Vegans looking for a natural source of B12. It’s good to consume Spirulina as well as Chlorella. Chlorella and Spirulina can be consumed together.
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Irish Moss

This is one of my favorite because of its versatility in recipes and its health benefits. Irish Moss is a type of sea weed that has no particular taste. It is the perfect thickening agent for recipes and natural gelatin that offers endless possibilities for Vegan and raw deserts as well as face masks and creams. It’s been shown to improve thyroid health, has the potential to fight cancer, helps for positive mental and emotional health, can lower cholesterol, pain reducer, anti-inflamatory and protects the heart. The list of nutrients in this miracle algae is overwhelming. Some of them includes : Vitamins B and C, manganese, potassium, phosphorus, amino-acids, iodine, bromine, zinc, selenium, pectin, beta-carotene, and calcium. Irish moss is high in carrageenan and collagen which improves skin and hair health. Once blend with water it creates a gelatin that turns to a “jello” after a few hours in the refrigerator. You can put a scoop in your smoothies or create deserts as a substitute to gelatin. You can also directly put on your skin, do a face mask which highly help for a glowing young skin.
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Chia

Because of its high content in amino-acids and fibers, Chia seeds are considered effective against hypertension and diabetes. They are also recognized for bone health and also improve athletic performances.
Chia seeds are rich in Omega-3, Fibers, Calcium, Iron, B9 and are also a great source of amino-acids and antioxidants.  Chia seeds are also very versatile for recipes and easy to integrate in diet. When soak, they create a viscous “shell” and is a great replacement for eggs.
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Maca

Maca, also known as “Peruvian Ginseng” is actually a cruciferous root vegetables. Maca has many impressive health benefits including : buffering the effect of stress, improving blood flow, improving fertility and libido, boosting the immune system, improving bone health, improving athletic performances and clearer thinking. It has a great source of B12, B1, B2, C and E. It is also high in amino acids and has  important sources of iron, calcium, zinc and magnesium.
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Goji Berries

Goji berries are well known for benefits such as heart health, regulation of cholesterol, help regulate blood sugar, strengthen the immune system, fight cancer and help for a beautiful skin. Rich in antioxidants like the beta-carotene but also zeaxanthin and lutein. Goji berries are also rich in minerals such as iron, phosphor, potassium, calcium and zinc. They are rich in proteins and fibers and contain close to 20 amino acids and a high source of vitamins A, B, C and E. They are also rich in Omega-3. They are very tasty and easy ton integrate in any recipes.
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Turmeric

Turmeric is used as spices in many Indian dishes and is a powerful root which is one of the most powerful herbs on the planet at fighting and potentially reversing diseases. It is one of the most frequently mentioned medicinal herbs in all science. Benefits include: reduces depression, fight inflammation, improve skin health, helps against Arthritis, treat and prevent certain cancers, improve blood flow, helps for detoxification and many more. Turmeric is high in fiber, vitamins B6, C, E and Niacin. It is also high in potassium, iron, manganese and zinc. Often sold in powders or capsules or as fresh roots, it should be consumed with black or cayenne pepper to help absorption and goes well with ginger. Check out this famous and delicious golden milk recipe.
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Pine pollen

It is one of the most interesting one because it’s quite expansive in markets but ironically there are plenty of pine trees everywhere and it’s easy to harvest your own. It is the perfect superfood for athletes and body builders, enhance libido as well as will power and mood, boosts immune system, offers many benefits for the skin, and anti-inflammatory due to MSM. Pine pollen provides a very high range of amino acids, vitamins A, B1, B2, B5, B6, C, D3 and E. Also rich in minerals such as calcium, magnesium, phosphorus, potassium, silicon, sodium, copper, iron and manganese. You can consume 1 1/2 tsp a day in powder or 2 capsules up to 3 times daily.
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Golden Milk Recipe

This simple recipe is a super comforting drink with incredible medicinal proprieties. Ideal before going to bed it’s an amazing detoxifier and prevent diseases, flu, cancer and boosts the immune system. This is my personal favorite drink and i’m sure if you try it, it’ll be yours too!

 

Ingredients:

2 cups of milk of your choice (I prefer coconut milk)
1 1/2 Tsp of ground Turmeric
1/2 Tsp of ground or grated Ginger
1/4 tsp of ground cinnamon
1 Tbsp of coconut oil
A pinch of ground black pepper
Maple syrup to taste


Instructions:

In a small saucepan add all the ingredients and put to medium heat until hot but not boiling for about 4 minutes mixing frequently. Turn off the heat, taste and adjust sweetness to taste. Serve immediately. Enjoy!


Read more on the proprieties of Turmeric here.