Plant based nutrition (Part 3)

Plant based nutrition (Part 3)

By now you will hopefully feel a bit more motivated or encouraged about making subtle changes towards  predominantly plant based meals. With the extreme cold weather that has set in, and all of us settling a little deeper under the blankets, we must make sure that we are getting the correct fats and oils into our diets. We tend to crave more fatty and oily food when it is cold, but we need to steer away from deep fried, overly processed and highly refined oils.

Plant based fats and oils come from nuts, seeds, avo’s, corn on the cob and whole grains etc. Your body needs these fats and oils for optimal energy usage. As you know, our bodies are made up of many cells. Each cell has a proper structure and “engine” to run. One of the jobs that the correct fats and oils do, is to help keep the cell membranes healthy and supple. It needs to be supple, so that toxins on the inside of the cells can be removed, and nutrients from food need easy access into the cells. This helps the “engine” inside the cell to function optimally with the best cell metabolism possible.

As you have read in some of my previous blogs on emotional healing, that fear, anxiety and stress contribute to your body not functioning optimally. One of the things is that it can make your cell membranes or walls rigid and almost impermeable. By getting in enough plant oils, you will be assisting your body as you are dealing with the fear, anxiety and stress. Your body will then also be able to absorb the nutrients from food intake better, leading to more energy in the long run.

Let’s zone in on seeds and nuts for a moment. Try to eat them raw rather than roasted. I know it is really tempting to buy the roasted and salted varieties. But by heating the oils in the roasting process, they are altering the structure of the good oils and this can lead to damage in your body. Sprinkle on your own herb salts at home. Or blend raw, soaked cashews with a little water to get the beginning of a creamy sauce or mayo. Just add some lemon juice,salt and spices. Add to dips and soups before serving. Add nuts and seeds into smoothies. Have nut butters on apples or stir into your oatmeal.  Create your own nut butters in your food processor or throw together your own trail mixes. Make sure that your nut butters only contain nuts. No salt or sugar added, and no hydrogenated fats or so called stabilisers. There are so many nuts and seeds available these days and creative ways of where to include it.

The wonderful thing about nuts and seeds are that they contain an oil and a protein in the same little package. This duo combined, keeps you fuller and more satisfied for longer, especially where your body needs the nourishment even more in winter.

A few plant oil/plant protein combinations that you can build onto:

·     Beans and avo

·     Chickpeas and avo

·     Pumpkin seeds and coconut oil mixed into smoothies and seed bars.

·     Cold pressed flaxseed oil or ground flaxseed in oatmeal with berries.

·     Corn and brown rice

·     Little coconut oil or nut butter mixed into your oatmeal.

·     Brown rice, beans, avo

·     Lentil and vegetable stews with avo

·     Dried coconut flakes, almonds and raisins

·     Coconut cream and pumpkin seeds etc.

Also remember that a plant oil aids better absorption of lycopene in tomatoes and other carotenoids as mentioned in my previous blog.

Did you know that whole grains contain oil? Unfortunately, over processing and manufactures that want to extend the shelf life of products, leave the grains stripped of valuable oils. By leaving the good oils in the grain, it might give you a flour that can go rancid quickly. Our bodies need those oils and might leave you deficient in certain key elements for proper cell metabolism if absent. Opt for stone ground flours and whole grains where the entire grain is still in tack.

Many people don’t eat enough whole grains. You might be saying that you eat breakfast cereals everyday, and have bread with seeds in. Many of these products are overly processed, stripped of nutrients and oils and sugar laden. Others may think that they want to lose weight, so then radically reduce their carbohydrate intake. Our energy to perform daily tasks  and doing sport must come from our whole grains in the first place. Our bodies thrive on brown rice, oats, millet, buckwheat, yellow corn and quinoa. It is not the best choice to remove the whole grains and replace it with only meat and vegetables every single day.

Wholegrain plant oils are valuable plant oils that are called lipids and sterols, and include your omega 3 and 6 fatty acids.

As mentioned in my previous blog on Carotenoids, many of these found in coloured fruit and vegetables are better absorbed when taken with a plant oil. 

In ending off, I would like give a short testimony about our dog. She is a Jack Russel and quite old. For a few years now her appetite has not been the best. I decided to include a quarter tsp of cold pressed organic coconut oil into her dog food each morning. After just 3 weeks, she finished her bowl of food in the morning and at night. She has more energy and plays with our puppy without turning up her nose! Her eyes are shinier, she looks healthier and is not so scrawny with less hair shedding. There is definitely a direct link between plant oils and energy levels.

Lizelle

Recipe

Stir fry rice pockets

Our kids love these and it has become quite a family affair! They can make it on their own now. It is a fun and interactive way to use up leftovers, coleslaw or veggie strips. The actual rice wrap doesn't have flavour, so its all about what's on the inside. It can be a bit sticky and chewy here and there, but its all about the food experience!

 

Rice Wraps

Red cabbage

White cabbage

Carrots

Peppers

Celery (optional)

Brown rice

Seasoning

Sesame seeds

Soy sauce/ balsamic vinegar

-Stir fry your veggies, add seasoning and cook your rice.

-Mix it all together and taste if you need more seasoning or herb salts.

-Remove one rice paper  and place in a wide mixing bowl in water to soften. (about 3-5 min)

-Remove from the water and place on a clean drying cloth for a few seconds to absorb some of the water. Pat dry with the remainder of the dish towel by folding it over the rice paper wrap. 

-Place the wrap on a clean plate. Add filling to the centre of the wrap. Fold the sticky paper over each other to seal.

-You can make small pockets or roll like a spring roll.  

-Start soaking the next wrap.

-Place the pockets onto a pretty plate sealed side down.

-Sprinkle with sesame seeds if you want to, it will stick to the wrap.

-Serve with sauces of your choice.