all veggies you didn’t know you can eat raw

We are so used to prepare certain foods in a certain way, don’t you feel a bit bored with your cooking choices? When it comes to veggies we usually prepare them in a same way – cooked, pickled or raw. Typically we use raw so called “salad veggies” like: cucumber, cabbage, lettuce, bell peppers or tomatoes. Others like: broccoli, cauliflower and root veggies usually land in the soups, stews or casseroles. But what if we would look out of the veggie comfort zone and see if we can eat raw these vegetables that we usually cook?

Curious? Lets go then!

But before we get to the point lets have a look at some nutritional facts.

Apart from vitamins and minerals obvious for everyone, what else vegetables have that other foods don’t?

The answer is fiber. According to food science dietary fiber is essential for healthy body.

But what it is exactly and what it does?

Dietary fiber is the parts of plants that your body cannot absorb or digest. Normally all the carbs, fats and proteins are processed in your body and transformed to energy. Fiber travels thorough your digestive system mostly intact, and simply leaves you body. It also contains different nutrients and minerals but have different function. Scientists divided fiber into two types:

  • soluble fiber – this type of fiber dissolves in water making gel-like consistency. They bypass the digestion of the small intestine and are easily fermented by the microflora of the large intestine. Soluble fiber helps to lower glucose and cholesterol levels.
  • insoluble fiber on the other hand helps to move all of that you’ve digested to smoothly get to the point where you get rid of it. So it’s really helpful when you have constipation issues.
So what are the benefits of fibre?
  1. Ability to decrease body weight or attenuate weight gain – soluble fiber, when fermented in the large intestine produces hormones generate feeling of satiety. So Foods that contain a lot of fiber make you feel full and satisfied for longer.
  2. Dietary fiber may significantly decrease energy intake.
  3. Dietary fiber intake increases, the intake of simple carbohydrates tends to decrease. Soluble fibre can slow down the absorption of sugar and improve blood sugar levels.
  4. Fiber increases the weight and size of your stool and softens it so it’s easier to pass. When you increase your fiber intake also increase the amount of water you drink, so the fiber can absorb it properly.
  5. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).

That’s some of the good things that fiber does for our body. Although researchers still don’t know everything about what fiber does, many of them claims that there’s is a strong relationship between fiber and coronary diseases and certain types of cancer. There’s still a lot to discover.

So finally let see what veggies you didn’t know (or maybe you already knew that and it’s just me?) you can eat raw.

Cauliflower

Rich in nutrients, full of fibre. Great low carb alternative for grains and legumes. Recently very popular as a replacement for everything (I mean popular in low carb and ketogenic communities). Can be eaten raw, and taste delicious for examle with avocado dip, joghurt and garlic sauce or tomato salsa. My favourite option – caulislaw – coleslaw like salad made with raw cauliflower instead of cabbage. Yummy!

Courgette

Did you know that courgette is actually botanically clacified as a fruit not a vegetable? Wild courgettes are very bitter and should not be eaten raw. This bitterness comes from cucurbitacins, which may be poisonous for humans and animals. Store bought courgettes are safe, and can safely be eaten raw. Although if you bite into courgette and it tastes extremely unpleasant and bitter, it’s best to spit it out and dispose of the entire fruit to avoid the risk of cucurbitacin toxicity. Don’t let this discourage you from eating courgettes. It’s very unlikely that you’ll buy very bitter courgette in the shop. The best is always buy from proven stores or farmers markets. You can use courgette for variety of ways: it’s great in salads, you can use it as a low carb noodles, as a wrap or simply eat with a dip as a snack. The sky is the limit!

Beetroot

Oh I love beets, but all my live I’ve been eating them cooked or pickled. If you like beets, try them raw. According to a 2016 study in the Journal of Current Research in Nutrition and Food Science, pickled beets have less nutrients than raw ones. You can eat raw beets in many different ways: thinly slices, served as carpaccio, grathed or chopped in salads, blended in fruit and vegetable smoothies, you can juice them with other fruits (like apples) and drink. Beetroots comes also in other colours than red, they are yellow and white. Try my raw beetroot recipes: raw beets and avocado salad, raw beets, broad beans and feta salad, golden beets carpaccio.

Brussels sprouts

Surprised? I was as well. But actually you can eat them raw as cabbage. They are quite firm and not everyone will enjoy their taste, especially if you’re used to eat them roasted or cooked. Wasn’t my favourite raw veg of choice, but definitely I could consider adding raw Brussels sprouts to all sorts of salads. The best way is to slice them very thinly, you can use a mandoline. With all sorts of dressings will be great addition to sandwiches or side salad for meat dishes. Definitely give it a try to find out if you like it or not.

Broccoli

Just the same as cauliflower, broccoli can easily be eaten raw. Small tendersteam broccolies can be delicious in all sorts of salads, but regular large broccoli finely chopped or divided into small florets can make crunchy, beautiful green salad. Just let yourself experiment.

Parsley root

Did you know you can use parsley root just the same as you use carrot? Add raw parsley root to smoothies, salads or make thin slices using a peeler and prepare small rolls adding some goat cheese for example.

Root celery/celeriac

Exactly the same as parsley root – instead of popping them into a broth or stew prepare juicy spring salad. You can grate celery root and prepare all sorts of different side salads. It goes great with: apple, raisins, cranberries, sweetcorn, pineapple, hard cheese, Greek yogurt or mayonnaise. Perfect with white meat or fish dishes.

Collard greens

I love collard greens slightly sauted with butter and garlic, but as othe cabbage they can also be eaten raw. Although similar to kale they need a lot of chewing. To make it less difficult to eat you can chop them finely, drizzle with olive oil and some salt and massage rubbing the toughness away. After this “treatment” you can add them to your salads and happily eat without feeling like a cow in the pasture 😉 Because of their large leaves, they will be also a great wrap if do not enjoy traditional flour wraps.

When you got to this point and you think: I wish I could eat more veggies, but they make me feel bloated, I have cramps and gases! Okey dokey – that may happen if your body is not used to eating raw foods (I mean raw vegetables) and whole grains. In this case start adding high fiber foods gradually and observe which ones makes you feel better which ones make digestive issues. That’s the easiest way – observing how your body reacts to certain foods if you feel like your body doesn’t like certain veg, you feel discomfort or simply don’t enjoy the taste, just grab a different one. Vegetable world is wide and for sure you’ll find couple veggies you really like. Or maybe you don’t like it’s cooked version, and the raw one will taste much much better? Become an explorer in a vegetable world this Spring and find your favourite tastes.

And one more thing before I let you dive into your veggie drawer: always wash your vegetables thoroughly before you eat them raw! Choose veggies from trusted source – your local shop or farmer. Personally I hate buying veggies packed in plastic, that travelled thousands kilometres before they landed in my bag, but it’s obvious that buying sustainable and local isn’t always possible. So choose wisely, but also do not resign from buying vegetables, just because you can buy them only in the supermarket. Work with what you have, the best you can 🙂

Source of knowledge:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/

linseed (flaxseed) biscuits #keto #glutenfree #nosugar #noflour

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Finally I can introduce you this great no flour, no sugar, gluten free and keto friendly linseed biscuits. It took me several times to find proportion that is not too hard, no too crispy, somewhere in the middle, so it can be used in variety of dishes.

HOW CAN YOU USE THIS RECIPE?

♥ biscuits – plain, with seeds, nuts, dried fruits, chocolate nibs. I had leftovers of mix of sunflower seeds, cranberries, peanuts, almonds, hazelnuts and pumpkin seeds.

♥ pizza base – add olive oil instead of butter, toss some herbs like oregano or basil, and you have keto friendly pizza base

♥ pastry for savory tarts, casseroles

♥ pastry for cakes – sweet tarts, cheesecakes and other sweet cakes as shortbread  pastry replacement

My idea was to find a good replacement for almond flour. Linseed has very good binding properties, it is suitable for baking, including bread. In addition, flour can be used for pancakes, pies, cocktails and as breadcrumbs replacement. It can be used alone or as an addition to other flours.

Linseed contains mucous compounds, omega-3 and omega-6 polyunsaturated fatty acids, proteins, nutrients (lignans), flavonoids, dietary fiber, enzymes, mineral components (magnesium, calcium, zinc, iron, potassium, copper, manganese), vitamins (B1, B6, PP, folic acid, pantothenic acid, choline – I’ve been writing about choline here). Chemicals isolated from linseed are considered one of the best emollients, soothing agents and to some extent anti-inflammatory. They have antibacterial, protective, laxative effects, reduce blood clotting, strengthen, regenerate, accelerate wound healing, protect against heart attack or coronary artery disease.

Research confirms that women with breast cancer who was consuming linseeds resulted with inhibition of tumor growth and prolongs life. One of the studies carried out was to give patients with breast cancer 0.3 milligrams of lignans (from linseed). After a 10-year follow-up period, there was a reduction of over 70% in mortality from breast cancer compared to women who avoided lignans.

Linseeds have ⇓

⇒ almost 3 times more lignans compared to chia seeds

⇒ over 7 times more lignans than sesame

⇒ 38 times more lignans than sunflower seeds

⇒ 475 times more lignans than cashews

⇒ 3200 times more lignans than peanuts

WHY LINSEED BISCUITS ARE SO GREAT?

It will take you couple minutes to prepare the dough, and maximum 25 minutes to bake the biscuits. They are easy peasy to make, so you don’t need to be a Master Chef. Ingredients are inexpensive and easy to buy (coconut flour is available in most of the supermarkets). They are wonderful snack not only because they are very tasty, but also because they contain plenty of fiber (100g of linseed has 27g of fiber). So you won’t be tempted to eat all you’ve just bake, because after two you’ll feel full for hours.

I used freshly grounded linseed – it’s more healthy option (and cheaper), because grounded seeds oxidize quickly, loosing their nutritional properties. I use old coffee grinder, so it takes 5 minutes to make it. You can also use pestle and mortar, but it will take more time and energy. Third option is to buy ready grounded linseed.

Choice is yours and sky is the limit 🙂

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linseed (flaxseed) biscuits #keto #glutenfree #nosugar

NOTE: my measurement cup is 250ml regular glass

INGREDIENTS (for about 11 buiscuits):

  • 1 cup ground linseed (flaxseed)
  • 1/3 cup coconut flour
  • 1/4 cup xylitol (or other sweetener)
  • 1/2 tsp baking powder
  • 2-3 tbsp clarified butter (or coconut oil)
  • 1 egg
  • 2 tbsp milk (I used almond milk)
  • seeds or nuts (sunflower seeds, pumpkin seeds, peanuts, walnuts, hazelnuts, almonds)

DIRECTIONS

I use old coffee grinder to grind linseed, you can do the same, or buy grounded linseed. Although it’s more expensive and less healthy, because ground linseed oxidize quickly. That’s why it’s better to buy linseed and grind only the amount you need. You can also use mortar to grind them, but it’s more time consuming and requires more attention.

In a bowl mix together grounded linseed, coconut flour, xylitol, baking powder, butter, egg and milk using your hand. Add seeds or nuts of your choice. You can chop or slightly grind nuts if you use them, so everything will keep together.

Form small balls and flatten with the palm of your hands. Place on the baking paper and bake for 20-25 minutes in 180°C (or 150° with the fan). Leave in the oven to cool down. They can bee keepped in a closed container fo about a week.

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