raw – Page 2 – GUTSy Performance Nutrition

Coconut Grape Chia Pudding

March 21, 2016March 21, 2016by Rebecca16 Comments

Most of my friends and aquaintances know me as the girl that knows a bit about agriculture and growing vegetables. Few of them remember or know that I started out in college as an English major, or that I actually did continue to take English classes all the way through, receiving a minor instead. All my favorite classes as an undergrad were in the English department, not the college of agriculture. I particularly enjoyed the upper division writing and research-intensive classes as I enjoyed reading others’ research even more than I enjoyed actually reading the classic literature itself.

What I’ve been particularly excited about since deciding to go back to school is the opportunity to dive back into the academic literature—this time in a way that is a little more applicable and interesting to me now than the cohesion of magic and religious practices in medieval literature. Like grape juice. Is grape juice beneficial? Will the grape juice in my freezer enhance my athletic pursuits? Can it do other things?

I’ve had a gallon of really tasty homemade/homegrown grape juice hanging out in the freezer for over a year now. My best friend’s parents gifted it to us for Christmas in 2014. Having already used half of it last year, I knew it was good. But I rarely ever crave a glass of juice, let alone a gallon of it. And William, though he’s quite keen on green juice, proclaimed grape juice is for summer, and turned up his nose when I asked if he’d drink it.

After defrosting the juice, I noticed the thick must from the home-pressing settling at the bottom. It looked, smelled, and tasted like there was a lot of nutrition there, in a good way. Since tart cherry, pomegranate, and beet juice have all been in the research and news these last few years for their benefits to athletes, I started wondering what the verdict has been on grape juice? I did a quick initial search and scan through peer-reviewed journals, and though there’s not an overwhelming amount of research on grape juice and exercise, there is enough to suggest grape juice might increase running time-to-exhaustion (1), improve recovery (2) and immune function (3). What I’m really excited about is to learn how to pick apart the good research from the bad since a study can be found to support just about every viewpoint on any given topic.

For now, I’m comfortable with the idea that eating this coconut-grape chia pudding might have helped me avoid coming down with a full-blown cold last week when I was experiencing a little sore throat and depleted energy. Or it might have been that I recognized the signs and took it easy for a few days. In any case, I’ve been wanting to turn that grape juice into chia pudding for a while now, and as it turns out, grape juice thickened up with chia seeds and some coconut makes an excellent dessert, or breakfast, if you’re of the mind.

Coconut-Grape Chia Seed Pudding, makes 4 cups

The Recipe Redux challenged us to an easy, seven-ingredient-or-less recipe this month since it’s Income Tax Season. What I like about this recipe is that it makes a big batch, can last for several days or feed a crowd, and can be interchanged with another type of juice for a flavor mix-up. I prefer to serve it with tangy yogurt and crunchy granola, to create more of a parfait, but the chia pudding is also quite nice on its own.

3/4 cup unsweetened coconut flakes

3/4 cup chia seeds

4 cups 100% grape juice

1 tsp. pure vanilla extract

granola of choice, optional

plain unsweetened coconut yogurt, optional

peanut butter, optional

In a medium bowl, whisk the chia seeds, coconut flakes, vanilla extract, and grape juice together. Let sit out for a few minutes and then whisk again to make sure the chia seeds are evenly distributed. Chill in the fridge for at least 4 hours or overnight.
Remove from the fridge, spoon into dishes, and serve as is or with the optional mix-ins.

References:

Toscano, L.T., Tavares, R.L., Toscano, T.T., Oliveira da Silva, C.S., Monteiro de Almeida, A.E., Biasoto, A.C.T.,…and Silva, A.S. (2015). Potential ergogenic activity of grape juice in runners. Applied Physiology, Nutrition, and Metabolism. 40(9): 899-906.
Dalla Corte, C.L, De Carvalho, N.R., Amaral, G.P., Puntel, G.O., Silva, L.F.A., Retamoso, L.T.,…and Soares, F.A.A. (2013). Antioxidant effect of organic purple grape juice on exhaustive exercise. Applied Physiology, Nutrition, and Metabolism. 38(5): 558-565.
UPI NewsTrack. (2008). Quercetin, found in produce, fights flu. Business Insights: Global. Web. 20 Mar. 2016.

Autumn

The Fall Flavors Raw Brownie

September 22, 2014October 3, 2017by Rebecca3 Comments

I loaded up on Italian plums at the farmers market last weekend. Their sign said “last of the season” and I sighed because we’ve moved so quickly into the autumn months. It was a game day and all the college students have arrived back in town. These past few days, the temperature still got uncharacteristically up into the ’90s ’round these parts, but the mornings and evenings say summer has ended. It’s dark until 7:00 am. It gets dark at 7:00pm. Blink and those last few plums will be missed. The remaining local peaches sold out early at the market a week ago and the melons are on their final hurrah.

Well and truly, though I’m reluctant to transition at this time every year, I’m a sucker for each new seaon. There are new-again flavors to be savored and weather and beauty in the natural world to be appreciated. Fall is my MOST FAVORITE of all because of the crisp mornings, colorful leaves, and the natural bent of light that slants just so each afternoon. Plus, I like comfy sweaters, hugging my cuppa throughout the day, the return of the rain, and warming spices that mean more in this season than all the others.

The Recipe Redux folks requested a recipe this month with dehydrated food. I don’t have the equipment or the space these days to go all DIY and and get my dehydration-station on, but I do have grandparents that have stocked my parents’ freezer with no small shortfall of prunes. My mom never uses them. I’m the only one who ever takes a random bag home, and even then, I’ve only developed one recipe over the years that I really like to eat prunes in. No longer. They go well with hazelnuts, chocolate, and spices. Plus, they can be enjoyed all season long, since you know, they’re dehydrated and all.

This brownie really is lovely and boasts a huge plus: it’s nutrient-dense. I know all my friends and relatives roll their eyes because I make desserts that always have some form of health benefit, but raw desserts are simply the best. These brownies have all the good flavors, natural sugars from the fruit, and are packed with antioxidants, vitamins, minerals, and healthy fats from the raw cacao and hazelnuts.

Fall Flavors Raw Brownies, adapted from Oh, Ladycakes

2 cups roasted hazelnuts

6 Tbs. cacao powder

pinch salt

1 tsp. cinnamon

1/2 tsp. ground ginger

1/8 tsp. ground nutmeg

8 medjool dates

1/2 cup prunes

1-2 Tbs. water

In a food processor, blend the nuts, cacao powder, salt, and spices until they are all finely chopped and incorporated.
Next, toss in the dates (pitted and halved), and the prunes. Process until a paste begins to form, and add 1-2 Tbs. water until the mixture just begins to form a dough, but isn’t too sticky.
Line a 8×8 pan with parchment paper, and scoop the brownies in. Flatten them across the whole pan, and then stick in the freezer to harden up for about 30 minutes. They can then be removed and cut into square. If you’re not going to serve and eat them all right away, store them in the fridge or freezer in a covered container. This batch makes about 16 brownies.

Summertime

Raw Buckwheat Porridge with Hazelnuts & Rose Water

June 22, 2014by Rebecca4 Comments

Almost a year ago, I wrote about a new beginning, my desire to meet new people, and to connect to place. Having grown up on a ranch where we were seemingly always connected to neighbors who often shared their honey, lamb, fruit, or eggs while we returned the favor with armfuls of zucchini, beef, and cookies(!), it is natural for me to connect to a place through its food and farmers. Food is precious, unique to place, and meant to be celebrated as such. I’d like for us all to return to that mantra, in whatever way we can best make it so.

I have high aspirations to grow my own, get to know my farmers, and to share the abundance. The truth is though, I live in a tiny dark apartment under a canopy of giant oak trees. It is shady and I haven’t even been able to successfully grow herbs in the windowsill. I have a community garden plot full of packed clay soil, but at least it’s growing something. (Lots of things, actually!) I’m working on it.

Because life also has room for trade, trying flavors from afar, and celebrating with foods that just won’t grow nearby, I have been finding ways to integrate local flavors into even the most international of themes. It is a balance and I’m still fine-tuning. Mostly though, I’m excited that the Willamette Valley is seeing a resurgence in local grains and pulses–and millers!

Though there are dreams aplenty ’round these parts, I’m holding out for a larger piece of land for my buckwheat and oat plot. In the meantime, I’m excited to be trying out a couple different varieties of “dry beans” in the garden. There is more to eating locally these days than fruits and vegetables–and that is exciting!

How do you connect to your community?

This porridge is raw, Middle-Eastern and June-inspired, and features edible flowers as part of this month’s Recipe Redux theme. There are roses blooming now and the weather has been continuously summer-like. Buckwheat is gluten-free, nutritious, locally grown and processed here (albeit still somewhat seasonally available), and super quick to blitz up on an early summer morning when there is a desire for nutritious, filling, and uncooked.

There are local hazelnuts and honey too, along with rose petals that can be gathered and dried. All together, I’ve gathered the makings of a quick, super delicious breakfast. Top with the berries of the season: Here, we are right at the beginning of blueberries.

Raw Buckwheat Porridge with Hazelnuts and Rose Water

Serves 2–3

3/4 cup raw buckwheat groats, soaked overnight

1 1/2 tsp. rose water

1/2- 3/4 tsp. ground cardamom

1/2 tsp. pure vanilla extract

2 Tbs. raw honey

1/4 cup toasted hazelnuts, roughly chopped

blueberries, by the handful

dried rose petals, to taste

Drain soaked buckwheat and pour into a food processor. Pulse a few times until the grains are starting to break apart.
Measure in the rose water, cardamom to taste, vanilla, and honey. Puree until smooth.
Pour out into your container of choice and top with hazelnuts, berries, and rose petals. Enjoy!