Health and Nutrition

Creative and Healthy Cashew Cream Recipes and Tips

Gregg Carroll - Tuesday, June 18, 2013

Please enjoy the sample of recipes below for delicious cashew cream sundaes, parfaits, "ice cream" sandwiches and more, all made with delicious, healthy toppings. We have also included how these toppings will "boost" the nutritional value of your indulgences.


Combination 1:
Carob Pistachios Sundae Sandwich

1 Raw Bakery™ carob pistachio brownie

2 Tbsp. of frozen cashew cream

Cut a piece of TRB™ carob pistachios brownie lengthwise into "sandwich" pieces. With one slice as the bottom layer place 2 Tbsp. of frozen cashew cream on top, then place the other carob pistachios slice on top to form a sandwich and enjoy.

Nutritional benefits:

• Polyphenol antioxidants from carob

• Phytosterols from pistachios and cashews

• Potassium, γ-tocopherol and xanthophyll carotenoids from pistachiosv

• Vitamins thiamin, vitamin E, and B6, and minerals copper and manganese

• Heart-healthy mono-unsaturates


Combination 2:
Cashew Sundae with Coconut Mulberry Chia Delight and Goji

¼ cup of Love Raw Foods™ coconut mulberry chia delight

2 scoops of frozen cashew cream

½ bar of Raw Bakery™ goji bar (optional)

Allow the delicious mixture of coco mulberry chia to soak up some water for 30 minutes to form a nutritious pudding base. Serve in an ice cream cup and top it off with frozen cashew cream. Cut up a goji bar into small bite size pieces and sprinkle on top as a tangy twist.

Nutritional benefits:

• Omega-3 fat (ALA) from chia seeds

• Healthy medium-chain triglycerides from coconut

• Goji berries are rich in 8 essential aminoacids and contain the unique nutrient cerebrosides (a combination of glucose and fat) that aids in brain and liver health

• Rich in energy boosting B vitamins


Combination 3:
Cashew Sundae with Cacao Crunch Brownie Tiramisu

1 Raw Bakery™ cacao crunch brownie

2 scoops of frozen cashew cream

1 cup of Better Than Roasted® berry powerful trail mix

Cut and arrange the cacao crunch brownie in a rectangular dish and add a scoop of frozen cashew cream on top. Create another layer using the berry powerful trail mix, and top again with frozen cashew cream. Enjoy!

Nutritional benefits:

• Good source of protein and insoluble fiber

• Rich in polyphenolic antioxidants

• Great source of minerals like magnesium, manganese, selenium, copper and zinc

• Lignans in flax seeds and phytosterols in hazel nuts are one of nature's best cholesterol-lowering agents


Combination 4:
Cashew Sundae with Apple Pecan Cinnamon Granola Parfait

½ cup frozen cashew cream

½ cup of your favorite fresh fruit (sliced banana, blueberries) or dry fruit (Love Raw Foods™ apple rings, pineapple rings, apricots or dates)

2 tablespoons of apple pecan cinnamon granola

Place ¼ cup of frozen cashew cream in a clear glass. Top with ¼ cup of fruit and 2 tablespoons of apple pecan cinnamon granola. Repeat for multiple layers and serve.

Nutritional benefits:

• Array of vitamins, minerals and trace elements

• Powerful mix of antioxidants

• Provides both soluble and insoluble dietary fiber


Combination 5:
Cashew Sundae with Chocolate Kale Crumbled with Crushed Almonds

½ cup frozen cashew cream

1 package of Earth Chips™ chocolate kale chips

2 tablespoon crushed Better Than Roasted® almonds

Gently crush the chocolate kale chips and mix with chopped BTR® almonds. Place 2 scoops of frozen cashew cream into a bowl and top with the chocolate kale and almond mix for a great tasting nutritious treat.

Nutritional benefits:

• Rich in calcium from kale and almonds

• Good source of protein

• High in antioxidant compounds

• Phytosterols, magnesium, tryptophan and copper


Combination 6:
Cashew Sundae with Marshmallow Crunch and Apple Rings Wedges

1 5oz package of Love Raw Foods™ apple rings

2 Tbsp. frozen cashew cream

2-3 Tbsp.Raw Bakery™ marshmallow crunch

Cut apples into wedges. Add a layer of frozen cashew cream on top of the apple wedges. Sprinkle with pieces of marshmallow crunch and enjoy.

Nutritional benefits:

• Super nutritious

• Good source of dietary fiber, omega-3 fats and protein

• Rich in manganese and magnesiumv

• Heart-healthy mono-unsaturates


Combination 7:
Tropical Cashew Sundae Mix

1 scoop of mango cashew cream

1 scoop of strawberry cashew cream

1 scoop of vanilla cashew cream

2 Tbsp. of oasis trail mix

1 Tbsp. of lucuma powder

In an ice cream bowl, place 1 scoop of each cashew cream flavor, sprinkle LRF™ lucuma powder on top, then top with some oasis trail mix. Enjoy the burst of tropical flavors melting in your mouth!

Nutritional benefits

• Energy booster

• Rich in minerals and vitamins

• Good source of antioxidants

• Heart-healthy fats and phytosterols

• Good source of dietary fiber


How can I include some omega-3 fats into these recipes?

Adding omega-3 rich foods is simple and easy for any of the above combinations. While some combinations already have their dose of omega-3's, like the Coconut Mulbery Chia Delight combo, you can boost your intake by including flax seeds, chia seeds, sunflower seeds and walnuts into any of these recipes. They also add a crunchy finish to the sundaes.


How can I blend in a superfood?

Super foods are called as such because of their superior nutrition and therapeutic properties. Besides being a food, they also function as disease-protectors, and hence the name. There are many ways you can incorporate them in your treat; blend your choice of superfood powder with a favorite nut butter and drizzle as a topping, or you could simply sprinkle the powder itself before eating. Our list of superfoods include lucama, maca, mesquite, spirulina and wheat grass.


What are some ways I can increase my fiber intake?

Dietary fiber is abundant in most whole plant foods. Using a combo that includes kale, sprouted grains such as living oats or buckwheat, and most nuts and seeds (which also provide insoluble fiber) are a fantastic way to improve your daily fiber intake. Another great way is to use dry or fresh fruits such as figs, pears, dates, and prunes as a topping.


What are the best plant proteins that I can add to my recipe?

While just about any whole grain contains protein. Good sources include lentils, legumes, quinoa and nuts. Our protein powders — Love Raw Foods™ brown rice protein powder and Love Raw Foods™ hemp seed protein powder — as well as Love Raw Foods™ spirulina, and Love Raw Foods™ mesquite are all rich in aminoacids and are a great add-on as a topping. Another way to increase your protein is to use chopped nuts and seeds. Almonds (6.02 g / ounce), pistachios (6.05 g/ oz), hazelnuts, cashews, and walnuts provide about 4g / ounce.


Which are the best sources of antioxidants that I can use in my recipes?

Here is a quick glance at our antioxidant arsenal that you can choose from:

Nuts – Almonds, pistachios, walnuts, pecans, brazil nuts

Seeds – Chia, sunflower seeds, hemp

Love Raw Foods™ living oats

Love Raw Foods™ cinnamon

Love Raw Foods™ cacao powder, Love Raw Foods™ carob powder, Love Raw Foods™ spirulina, Love Raw Foods™ maca, Love Raw Foods™ mesquite.

The combinations are limitless and you will enjoy health benefits from all of them. Just be sure to use a variety of antioxidants in your selection to reap a spectrum of benefits.


How can I improve my calcium intake?

You can choose from a variety of calcium rich plant foods - nuts and seeds for improving calcium in your daily menu. Some examples include:

Sesame seeds, hulled (1 oz): 15 mg

Un-hulled sesame seeds -black (1 oz): 265 mg

Tahini seed butter (1 oz): 120 mg

Almonds (1 oz): 74 mg

Brazil nuts (1 oz): 45 mg

Hazel nuts (1 oz): 32 mg

Chia seeds (1 oz): 177 mg

Sunflower seeds (1 oz): 21.8 mg

Pumpkin seeds (1 oz): 13 mg


How about some vitamin E rich toppings?

Pumpkin seeds, almonds, hazelnuts, dried apricots, pine nuts, and mango are all rich in vitamin E. Other great vitamin E toppings include Better Than Roasted™ almond butter, Better Than Roasted™ hazel nut butter and Better Than Roasted™ pine nut butter.

Five Common Mistakes New Vegans Make

Gregg Carroll - Wednesday, June 05, 2013

Whether you are a vegan for ethical reasons or for health benefits, it is not uncommon to find yourself confused when embarking on a vegan journey. Here are five common mistakes new vegans make and tips to avoid them:

#1 If it is vegan it is healthy: This is not always true. Most processed foods are 100% vegan, but are loaded with chemicals, calories, and are low in nutrients. Examples include potato chips, veggie burgers, and veggie hot dogs. Although these foods are sourced from plants, they are certainly altered from their natural state. These foods have been stripped of their natural nutrients and are presented in a form that is mostly devoid of antioxidants, dietary fiber and other beneficial compounds. All you are consuming are foods that will pack on the pounds with little nutritional value.

Tip: Consume whole, real, fresh and unprocessed foods.

#2 Not consuming enough water: If you switched from a predominantly meat-based diet to a vegan diet, your body will get adequate fiber from the variety of vegetables, fruits and legumes consumed. Drinking water helps the body to efficiently handle the dietary fiber, promoting regular bowel movements. When water intake is poor, it may result in discomfort while on a fiber-rich diet. The general recommendation is to consume at least 8 cups of water per day, but it is not necessary to adhere strictly to this recommendation. Consuming water-laden foods like watermelon, cucumber and so on can automatically take care of a healthy water intake.

Tip: The key here is to stay well hydrated without overdoing it.

#3 Not consuming enough food: Plant-based foods are not high in calories and are easier to digest. These are the two factors that distinguishes it from non-vegetarian food groups. Most often new vegans make the mistake of consuming the same quantities of food as they did during their pre-vegan diet. Plant-based experts recommend consuming whole and natural foods whenever hunger strikes, however it is important to note that the food should be wholesome and unprocessed, or less processed.

Tip: Reach for healthy, 100% unprocessed foods like raw fruits and vegetables for snacks to fill up in-between meal times.

#4 Giving-up prematurely: While on a new diet our bodies require a minimum of 3–4 weeks to adapt to the new style of eating. Most often people get discouraged while their body is still adjusting to a completely plant-based diet. Food cravings do not mean that you are craving for a particular food like meat, it is more often that body did not receive a particular nutrient such as fat. In such cases, consuming heart-healthy, whole nuts such as almonds, walnuts or seeds such as pumpkin or flax either as part of a meal or individually will certainl helps.

Tip: Practice mindful eating and listen to your body signals.

#5 Not keeping your doctor informed: While on a plant-based diet you may not need the same dosage of a given medication that you were taking before. This especially holds true for individuals that are on blood pressure and cholesterol medication. Please be aware that if you are still consuming foods that are processed, you might still be consuming additional sodium, sugar and calories that have little to no effect in helping to lower medication doses.

Tip: It is a good idea to speak to a registered dietitian or a nutritionist regarding your food choices and also keep your doctor informed about your dietary changes.


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