Thursday, June 27, 2013

FRawpachicareeno Take II

Superfood For The Ladies Version (And Good For The Guys Too)

1 cup raw hulless oats, sprouted and rinsed (It's okay to use toasted oat groats if you aren't 100% raw, but they won't sprout)
3 tbsp organic black strap molasses  (Omit if you are 100% raw)
3 tbsp Cafix or other chicory coffee substitute (For 100% raw, try using raw chicory)
4 tbs raw mequite powder
3 tsps raw maca powder
3 tbsp raw lucuma powder
1/2 cup raw cacao powder
3 tbsp ground flax seed
3 cups fresh raw spinach
3 frozen ripe bananas, (make sure there are brown spots on the peel) chopped

water and ice

Start with the oats.  Add just enough filtered water to cover the oats, (about one cup,) and blend in a high-speed blender until creamy.  This step is important.  If you add too much water at first, it may be more difficult to get the oats to a creamy consistency, especially if they are dried or if haven't been soaked or sprouted.  Gradually add about another cup of filtered water and the molasses.  I like to slowly add the additional water and molasses while the machine is on.

Turn off the machine and add the rest of the dry ingredients to the blender.  (I prefer to combine and mix them in a small bowl first, but it's not critical.)  Place the bananas and spinach on top of the dry ingredients.  This helps keep them from flying up and sticking to the inside of the blender when you turn the motor on.  Add another cup of water.  Fill the blender to the top with ice.  Blend until creamy.

Alternative method:  If your oats are dry and have the Vitamix blender container with the dry blade, you can also try grinding the oats first until they are a fine flour.  Mix them with the rest of your dry ingredients, then place the mixture in your wet container with an equal amount of water.  Gradually increase the blender speed and blend until the mixture is smooth.  Then proceed with the remaining ingredients.

Note:  If you don't have a high speed blender, you may be able to do this with a kitchen blender if you start with oat flour or instant oats rather than whole oats.  You may also need to start with a higher ratio of water to dry ingredients.

Makes three generous servings.

The good news:  This drink is packed with nutrition!  According to my calculations one serving contains at least 11 grams of protein.  It will keep you full all morning.  The oats are a great source of soluble fiber and protein, a source of B vitamins and minerals and is a great blood sugar stabilizer.  The blackstrap molasses is a source of potassium, iron and calcium.  Mesquite powder contains protein, potassium, iron, calcium and dietary fiber.  Maca root has been traditionally used used by Andean societies and is believed to be good for the endocrine system.  It is used to combat stress, fatigue and to improve the libido.  It contains some protein, calcium and iron.  Lucuma is an alternative sweetener that contains some fiber and protein, some B3 and antioxidants.  Raw cacao powder contains calcium, iron, and protein.  Ground flax seed is rich in Omega 3 fatty acids, fiber, and is high in phytochemicals, particularly lignans, which are believed to help balance female hormones and may help prevent Type 2 diabetes.   Raw spinach is packed with vitamins, minerals and protein.  Bananas are a rich source of potassium, vitamin C, and fiber.  According to a Japanese study, bananas with brown spots on the peel help fight cancer. 

The bad news:  This version made 3 tall servings - at over 550 calories each!  However, it made a terrific breakfast with some good staying power.   And no, you can't taste the spinach at all.

Yes, I know, I promised a lower calorie version of the original.  It's tough because all of the ingredients contain nutrients.  I might try eliminating the mesquite and lucuma, reduce the banana to half, reduce the black strap molasses by 2/3 and then substitute with some stevia.  Or not.

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So what do you think? Have you tried raw vegan food?