Thursday, September 11, 2014

Fermenting for Life Force Nourishment

Black Bean Yoghurt
with germinated nuts,
is full of life force
In The Veg School's Veg Nutrition Course,
I often encourage students to consume

not only
Nutritious Food with a broad spectrum of nutrients
from 6 plant parts with 5 colours

but also
Life Force Food which are rich in the 3 elements of
   (1) Water
   (2) Oxygen
   (3) Minerals
as summarised in this Level 4 reminder card
often given out to students of Veg Nutrition Course.

A very good example of Life Force Food is
yoghurt.

However,
as we are now living in an era where cows are abused,
and dairy milks are intoxicated with antibiotics and hormones,
it's recommendable to take plant based yoghurt.

One of my favourite vegan yoghurt is
made of organic black bean milk.

Here is my favourite life force recipe to share:

Ingredients:
Plain Organic Black Bean Powder (or Organic Soy Powder)
..... 6 tbs (heap)

Filtered water
..... 300mL   [ie 100mL/2tbs powder]

Molasses sugar powder
..... 1tsp

Clinical grade vegan Probiotics (or any vegan yoghurt starter)
..... 12billion cfu

Methods:
1. Dissolve and homogenize Black Bean powder in water.

2. Bring to boil in a stainless steel pot, switch off fire, put on the lid and let cool down for 1 hour. -- boiling is critical, as boiling can sterilize the milk and ensure the success of good bacteria growth later.

3. Test the pot whether it has cooled enough by holding your palm on pot for 15-30 sec.
    ~If yes, proceed to next step.
    ~If you can't hold for more than 15 sec,
       it's still too hot for inoculating the starter Probiotics.
       Let cool down further for 15min
       or until you can just hold your palm on the pot for 15-30sec.
     -- don't over cool the plant milk,
        otherwise, yoghurt fermentation later will be less efficient.
       Some warmth is essential in yoghurt making.

4. When the pot is cool enough, add in Probiotics and molasses powder* and homogenize.
    *molasses powder is essential here
      to help the culture to grow in vegan milk.
     (Probiotics grow more slowly in plant milk compared to dairy,
      hence the help of additional sugar)

5. Put on the lid and leave at a corner in room temperature for 18 hours.
    (Probiotics grow more slowly in plant milk compared to dairy,
     hence the longer hours of fermentation)

6.  The yoghurt is ready.
     Before consuming,
     save about 50mL as the starter culture (to make 500mL yoghurt)
     for the next batch of yoghurt making.
     Chill the remainder of the yoghurt up to 3-4 days in the fridge.


Regular consumption of vegan yoghurt
with some pre-soaked nuts/seeds and fresh colourful fruits in the morning
will naturally bring about life force
for the benefits of anti-aging, better skin, stronger immunity
and more vibrant digestive track ^.^


Bon Apetito!
Kee Yew



{Learning Holistic Wellness for Wisdom and Compassion}

Thursday, September 4, 2014

素食营养误区(6)-- 生食

牛蒡沙拉配芥子苗
生命力俱足的沙拉
许多素食者选择素食,
其中的主因是寻求健康。

而在寻求健康的路上,
难免会追随时下风靡的生食文化。

生食是一种特殊的饮食法,
要求饮食不经加温处理,
以免破坏食物原有的自然酵素。

生食因为保有酵素,
所以能够容易地被消化。

在养生的角度而言,
容易消化的饮食,
能够节约能量的消耗,
进而达到美容养颜、延年益寿的效果。

因此,不少素食者都蜂踊追随。

生食,和素食一样,
需要一定的基础教育才能 
安全、健康地计划生食餐饮。

一般以为生食就是免除熟食的吃法;
所以刻意避免经加温处理的食物,
偏执于水果、菜叶沙拉、果菜泥。

从营养的方面而言,虽然酵素的价值很高,
但是生食因为选择范围狭窄,
也带来了食物种类缺乏的问题,
进而影响营养的不均衡。

从阴阳平衡方面而言,
果类、菜叶类一般偏阴性,
如果长期多吃这类型的食物,
会造成阴阳不和谐,而引起不必要的疾病。

因此,生食必须注意以下事项:
(1)    不能挑食,得尽量扩展食物种类: 
      由于天下植物多半含有毒素,
      通常需经加温烹调, 才能把部分毒素化解。
      生食自然造成可选择的种类偏少。

      如果有偏食习惯,那么就会把营养不均的问题加剧。

(2)    着重于催芽种子、苗芽类: 
      植物的六大部位(根、茎、叶、花、果、种子)之中,
      以种子的营养最为俱全,而且多偏阳性。
      所以生食必须把种子类的比重提高,补足营养,平衡阴阳。
      
      一些种子虽然可以生食,但是依然还带一点毒性,
      所以食用前一定要浸泡、发芽、催苗。

      例子:催芽绿豆、浸泡过的杏仁、葵花子苗。

(3)    尽量摄取根类蔬菜:
      如果生食允许,得多食用根类蔬菜;
      因为根类,一般含有更多矿物质。
      矿物质在叶、花、果类里是偏少的。

      可生食的根类有:姜、白萝卜、红萝卜、甜菜根、沙葛、牛蒡、淮山等。

(4)     经常食用发酵食品:
      发酵食品含有许多维生素B群,
      而生食很常缺乏维生素B(因为其主要来源是不能生食的谷粮),
      所以必须多吃。

      而且,发酵后的食品,毒性也大大的减低,
      让许多原本不能生食的食物,经发酵后可以安全食用。

      例如:营养丰富的豆瓣酱、回春水、泡菜等。

对初学素食者而言,

(I)  一般不建议大量生食;技术和学识尚不纯熟故。

(II) 如果想学生食,建议三餐里,选一餐生食即可。
       这样可以减低营养不均的几率。

(III)而早餐,一般建议避免生食(因为早上偏阴)。

 (IV)  另外,由于生食和熟食的消化程序有所不同;
       生食和熟食,最好分开两餐来吃。
       如果执意把生熟参拌,长期下去恐怕会造成消化道的伤害。

 (V)   假设免不了生熟同一餐,尽量把生熟的比例分明,
       即是:熟的要明显比生的多出几倍,或者,
       生的要明显比熟的多出几倍。
       (如: 80%生+20%熟  或 80%熟+20%生)
       这样可以减少肠胃被混淆的机会。

生食是一门精深的学问。

在匆匆追逐生食文化之际,
不妨放缓脚步,先把熟食基础做好。

打基础可以考虑报读素食课程和请教资深素食者。
  
*更多生食点子可参考电子食谱:http://tinyurl.com/SimpleVegetarian



诚心祝福!
其銚
pureland2012-at-gmail.com


{福慧人生}

The Pitfalls in Vegetarian Nutrition (6) – Raw Diet

Burdock salad with wasabe sprouts
as a life force salad
A lot of vegetarians 
decided to pick up a vegetarian diet 
to pursue better health. 
Hence, along the path  of their wellness pursuance, 
it’s common to see vegetarians 
following the fad of raw diet.

Raw diet is a special diet which consumes 
only foods which are not treated with heat, 
to avoid damaging the natural enzymes in the food 
so that the foods are easy to digest. 

By wellness principles, 
the ease of digestion leads to better conservation of energy, 
and in turn brings about better skins, anti-aging effects. 
This is one major reason raw diet is gaining popularity.

Raw diet, just like a vegetarian diet, 
requires basic education, to plan safely and healthily. 

A common mistake is that 
many presume raw diet is merely avoiding cooked food. 
Therefore, many under-informed raw foodists, 
when avoiding heating their foods, 
have inevitably fallen to the trap of consuming mainly 
fruits, leafy salads and smoothies only. 

From the view of nutrition, 
although enzymes is highly valued, 
raw diet may cause nutritional imbalance
due to the relatively limited food choices. 

By Yin-Yang principles, 
fruits and leafy vegetables are generally 
inclined towards Yin properties. 
If one is to consume Yin food in large amount 
for prolonged period, 
the bodily system balance will be upset and cause disorders.

Therefore, there are a few critical remarks, 
raw foodists must take note of:
(1)     Not to be selective with food, and to diversify food varieties: 
          Due to the fact that most plants 
          generally contain toxins to different extent, 
          heat is often recommended to degenerate the toxins. 
          Going raw hence inevitably attracts fewer food options/varieties. 
          
          If a raw foodist, further becomes selective with food, 
          the risk of nutritional imbalanced may be worsened. 

(2)     Emphasize on germinated seeds and sprouts:  
          Among the 6 plant parts (root, stem, leaf, flower, fruit, seed), 
          seed has got the most comprehensive nutrition and 
          is generally inclined towards Yang properties. 
          
          Hence, the proportion of seeds in a raw diet 
          must be substantially high, 
          in order to secure comprehensive nutrition and 
          Yin-Yang balance. 

          Although some seeds can be eaten raw, 
          they are still somewhat toxic. 
          It is recommended to soak, germinate or sprout them 
          prior to consumption. 

          Some examples are: 
          sprouted mung beans, soaked almond and sunflower seed sprouts.

(3)    Increase the intake of root vegetables: 
          If can be taken raw, 
          try to increase the consumption of root vegetables; 
          because generally root vegetables contain more minerals 
          which is relatively little in other plant parts like leaf, flower and fruits.  
          
          Roots which can be eaten raw include: 
          ginger, radish, carrot, beetroot, sengkuang, burdock, Huaishan etc.

(4)   Take fermented food more frequently: 
         Fermented foods are rich in Vitamin B complex 
         which are relatively lacking in a raw diet. 
         
         The source of Vitamin B complex is mainly cereal grains 
         which generally cannot be eaten raw; 
         hence fermented food becomes a major source of Vit Bs for raw foodists.
         
         Moreover, fermentation reduces toxins in raw food, 
         rendering some raw ingredients safer to be taken raw. 

         For examples: fermented soy bean paste, rejuvelac, saurkraut, 


For beginners, 

(i) it is generally not recommendable 
to consume large quantity of raw food, 
because beginners have yet the matured skills and 
in depth knowledge about raw food. 

(ii) Should one decide to adopt a raw diet, 
it is advisable to take one raw meal per day only. 
This is to reduce the risk of nutritional imbalance. 

(ii) Also, if possible avoid taking raw during breakfast, 
as morning is already lacking of Yang elements.

(iv) Furthermore, as both raw and cooked diets are 
treated differently in the digestive system, 
it’s always recommended to keep both 
raw and cooked food eaten separately. 
If both raw and cooked foods are constantly mixed in meals, 
the digestive tract may be compromised in long term. 

(v) If occasionally both raw and cooked foods have to be mixed, 
ensure that there is an obvious difference between raw and cooked portions. 
In other words, 
arrange such that cooked food portion 
is a few times more than raw food portion, 
or vice versa. 
(e.g. 80% cook+20% raw or 20% cooked+80% raw)
This way the digestive tract is less confused.


Raw diet is profound. 

Before hastily leaping into a raw regime, 
slow down and first get the foundation of vegetarian diet steadily built up. 

As to how to build a good foundation for vegetarian diet, 
consider consulting experienced vegetarians or attend a vegetarian nutrition course.

*More raw diet tips at Recipe eBook: http://tinyurl.com/SimpleVegetarian



Many blessings,
Kee Yew
pureland2012-at-gmail.com


{Learning Holistic Wellness for Wisdom and Compassion}

Wednesday, September 3, 2014

素食营养误区(5)-- 矿物质

均衡营养始于有机农耕
矿物质是现代饮食营养
最容易被忽略的营养之一。

主要是因为现代化学农耕所致。

现代的农耕脱离了旧时有机农耕方法,
沿用了化学肥料、化学杀虫剂和
催生剂,让蔬果庄稼都快速成长。

表面看来,那好像是件好事,
能提供更多的粮食给人民。

可是,化学农耕愈半世纪以来,
产生了饮食普遍缺乏矿物质的副作用。

原因主要是:
(一) 化学药物的使用,伤及了土壤里的微生物。
      土内的微生物不能正常滋长,
      便不能给土壤里的游离元素(即是矿物质)合成为有机元素。
      植物一般上没用办法有效吸收土壤里的游离矿物质。
      
      当土壤的微生物奄奄一息之际合成不了有机矿物质,
      蔬果庄稼便不能吸收足够的矿物质。
      人们吃了这些化学耕地长出来的蔬菜、水果、谷物,
      也就顺理成章的缺乏矿物质。

(二) 现代农耕,使用了大量的氮、磷、钾和荷尔蒙给农作物催生。
      催生的农作物因为成长快速而被提早收割,
      接触土壤的时间,比沿用天然肥料的有机农耕相比,来得短。

      化学农作物虽然成长快速,
      可是它们从土壤吸收矿物质的速度是没有办法催促的。
      所以,最终造成化学农作物由于接触土壤时间段而缺乏矿物质。

在正常的饮食里,矿物质的需求量是不高的,
许多人就此认为矿物质应该不难摄取。

但是人们却没料到化学农作物在催生提早收割之后,
连基本的矿物质水平也达不到!

矿物质质是均衡营养的一个重要环节;
它主宰了
  新陈代谢、
  神经讯息的传达、
  细胞组织的沟通、
  免疫能力等许多不可妥协的生理运作。

长期缺乏矿物质会给身体带来许多伤害和衰退性病,
  例如: 肥胖、糖尿病、癌症、心脏病、疲劳、忧郁症等等。

素食者往往忽略矿物质的摄取;
常常犯下以下弊病:
(一) 不吃糙米、偏爱白饭:
    糙米含有大量的矿物质,
    而多数矿物质都集中在糙米的米麸和胚芽; 
    
    白米因为米麸和胚芽被磨去,
    会失去了大量的矿物质,
    
    所以素食者不吃糙米,只吃白饭,
    长期下去会缺乏矿物质。

(二) 少吃根类蔬菜,偏爱菜叶水果:
    植物的不同部位蕴含不同的营养素。
    有的部位,维他命多(如水果),
    有的蛋白质多(如种子),
    有的矿物质多(如根部)。

    如果素食者偏爱吃叶类蔬菜和水果,
    那么矿物质的摄取便会偏低。

    根类蔬菜如果摄取不足,
    长期下去也会导致矿物质缺乏。

(三) 因为偏见而不肯购买有机农作物:
    有机农作物如以上叙述比化学农作物含有更丰富的矿物质。
    有的素食者,因为误解有机和化学农作物营养价值上没区别,
    而不愿意食用有机农产品;也因此加剧了缺乏矿物质的机会。

基于现代饮食普遍上都是来自化学农耕作物,
而且食品加工精炼的泛滥也使致更多的矿物质流失,
矿物质的缺乏已经是全世界的健康威胁。

如果不正视这个日益恶化的问题,
文明病的并发率会持续地增加。

虽然我们顿时未能逆转化学农耕,回归有机农耕,
但是我们依然可以按我们的经济能力,支持有机食品。

为了维护我们的健康,要记得多吃粗粮、根类蔬菜。

有必要的话,也可以服用些少的矿物质营养辅助品。


真心的祝福,
其銚
pureland2012-at-gmail.com

{福慧人生}

The Pitfalls in Vegetarian Nutrition (5) – Minerals

Learning how to farm organically
is the first step of nourishment
Mineral is one of the most 
easily neglected nutrients in modern diet.

The main reason is 
due to the chemical agricultural practice in modern time.

Modern chemical agriculture 
deviates from the traditional organic farming, 
abuses on synthetic fertilizers, pesticides and 
hormonal catalyzer, to boost the growth of crops and plants. 

It seems like a positive evolution in agriculture, 
having more harvest, 
feeding more people. 
However, chemical agriculture has conferred side effects, 
including the pandemic issue of mineral deficiency in modern diet.

This is because:
(1)The application of chemicals harms the microbes in the soil. 
        When microbes are not able to grow properly in the soil, 
        they cannot transform the elemental minerals into organic minerals. 

        In general, plants are not able to absorb elemental minerals in the soil. 
        When the soil microbes are not surviving, 
        there will not be sufficient organic minerals for plants. 

        Therefore, when these organic minerals-deficient crops 
        are consumed by routine, 
        people are naturally lack of minerals.


(2) Modern agriculture also abuses on 
        Nitrogen, Phosphorus, Potassium as well as 
        hormones to catalyze the growth of crops. 
      
        Growth-boosted crops, because they are harvested early, 
        have less time in contact with the soil.  
        Chemical fertilizers and hormones although 
        may speed up the growth of the plants, 
        do not speed up the absorption of minerals from the soil. 
        Hence, eventually, growth boosted crops 
        tend to be lack of mineral due to the limited soil contact.

        Usually, our need for minerals is minute, 
        therefore a lot of people thought 
        it’s not hard to get enough minerals in their daily diet. 

        But, they do not realize crops harvested early, 
        could not even fulfill the basic mineral needs!

Mineral is part of a balanced diet, 
as it dictates 
   metabolism, 
   nervous signal transduction, 
   cellular communication, 
   immunity and 
   many essentials life mechanism.

Long term deficiency in minerals 
could bring along a lot of health hazards including 
   obesity, diabetes, cancer, cardiovascular diseases, depression etc

Vegetarian often neglect the consumption of mineral, 
falling into these pitfalls:
(a)  Preference for white rice to brown rice: 
     Brown rice contains a lot of minerals, 
     and most minerals are located in rice bran and rice germs. 
     
     Whereas white rice, 
     because has been polished away the bran and germ layers, 
     suffers from tremendous loss of minerals. 
     
     Therefore, vegetarians who avoid brown rice, 
     and consume white rice for long term will be deficient of minerals.

(b) Preference for leafy vegetables and fruits to root vegetables: 
     Different plant parts harbour different types of nutrients. 
     Some plant parts contains more vitamins (e.g. fruits), 
     some contains more proteins (e.g. seeds) and 
     some contains more minerals (e.g. roots). 

     If vegetarians have high preference for leafy vegetables and fruits, 
     then there will be a tendency of consuming less mineral.

(c)  Misunderstanding about organic produce: 
     Organic produce as above mentioned 
     are richer in minerals. 
     
     Some vegetarians may be mistaken that 
     there is no nutritional difference between 
     organic produce and conventional produce, 
     hence thought there is no need to consume organic food. 
     This is another reason of mineral deficiency.


Due to the fact that modern produce are mainly chemically grown, 
and that foodstuff nowadays are highly processed and refined, 
mineral deficiency has become a global pandemic issue. 

If this nutrients crisis is not solved in time, 
the incidence of degenerative diseases will keep climbing. 

Although we may not be able 
to reverse chemical agricultural practices 
back to organic ones in short period;
we could still support organic foods 
according to our own financial capacity. 

In order to upkeep our wellbeing, 
we should remind ourselves on 
the intake of more wholesome grains and root vegetables. 

If there is necessity, 
we could also consider some multi-minerals supplements.


The Veg School’s Signature Veg Nutrition Course commencing 21 Sep 2014 (1.30pm-5.30pm), will further elaborate about balanced nourishment via safe and scientific plant based regime. You are welcome to join us. Details in http://TheVegSchool.net/TVS-VNC-HY.pdf


Well regards,
Kee Yew
pureland2012-at-gmail.com

{Learning Holistic Wellness for Wisdom and Compassion}
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