Clean Cooking: More Than 100 Gluten-Free, Dairy-Free, and Sugar-Free Recipes - Elisabeth Johansson (2016)

CLEAN COOKING

SUPERFOODS

Superfoods are foods with a high concentration of nutrition. They can be found in powder, seed, or grain form. Don’t forget that everyday fresh berries are also bursting with wholesome nutrition.

ACAI POWDER

Acai powder comes from the acai palm, also called cabbage palm. Its berries taste like a blend of berries and chocolate, and they contain high levels of antioxidants; vitamins E, C, B1, B2, and B3; calcium; phosphorus; potassium; protein; amino acids; and fatty acids.

CAROB

Carob is milled from the dried legume, or pod, of the St.-John’s-bread tree. This light brown powder is rich in nutrients, such as vitamins B1, B2, and B6; potassium; calcium; copper; magnesium; iron; manganese; and nickel.

Carob powder has a light, sweet taste, blending the flavors of toffee and milk chocolate. It’s often incorporated into smoothies, granola, bars, cookie balls, cookies, ice cream, and hot chocolate.

CHIA SEEDS

Chia seeds come from a flowering Salvia plant native to Mexico. They contain high levels of α-linolenic acid, omega-3 fatty acids, protein, and amino acids. To derive the most from these nutrients, grind the seeds in a spice grinder before eating them. Chia seeds contain large amounts of fiber, which helps keep blood sugar levels in check. The seeds can be incorporated into custards and oatmeal, as well as used in baking and in drinks.

GOJI BERRIES

The goji berry, one of the world’s most nutritious fruits, comes from the Chinese boxthorn plant. It contains extremely high levels of vitamins A, B1, B2, B3, and C; antioxidants; beta carotene; amino acids; minerals; phosphorus; iron; calcium; copper; manganese; selenium; and many wholesome trace elements.

Its flavor will call to mind dried raspberries, rosehip, and cranberry with its pleasant, tangy, tartness. Substitute goji berries for raisins as they go well with granola, muesli, fruit bars, or balls. Sprinkle them over oatmeal, or a fruit or vegetable salad.

HEMP SEEDS

Hemp seeds, also called hemp hearts when hulled, come from the hemp plant. They are small, soft, and contain plenty of amino acids, essential fatty acids, and protein. They can be used in place of sesame seeds.

Hemp seeds can be used in, or as a covering for, balls, bars, cookies. You can also add them to smoothies or sprinkle them over oatmeal, vegetables, and salads.

CACAO NIBS

Cacao nibs are roasted cacao beans that have been broken into small pieces. Cacao contains large quantities of antioxidants that are easily absorbed by the body. Cacao is also rich in magnesium and zinc.

MACA

The maca plant, a relative of the radish, grows in Peru and around the Andes mountain range. It contains vitamins B1, B2, B12, C, and E, as well as minerals, fatty acids, and several micronutrients.

Do use caution, however, when using maca if you suffer from heart or cardiovascular problems.

MULBERRIES

These are small, light-brown fruit featuring a happy combination of vitamin C and iron. They are often used in dried form. Mulberries have a sweet, nutty taste that is very flavorful, especially when added to granola, for example.

SPIRULINA POWDER

This green powder is made from the spirulina algae. It is rich in chlorophyll, vitamins, minerals, and essential fatty acids.

Spirulina powder has a special flavor that combines well with fresh citrus and ginger. The powder is typically added to smoothies, juices, nutritional shots, breads, and granola.

WHEATGRASS POWDER

Wheatgrass powder is packed with chlorophyll, vitamins, some minerals, and essential fatty acids.

This powder can be added to smoothies, juices, and nutritional shots. To make fresh wheatgrass juice, pass natural wheatgrass through a juicer, perhaps along with a few tart green apples.