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Diabetics have sensitive biochemistry, some of which needs to be re-calibrated. However, most Westerners now are in short supply of natural Omega-3 essential fatty acids — for brain and heart and reducing inflammation, all of which impact diabetic health. Where can you get Omega-3 essential fats?
Most references will say “cold water fish”, but some fisheries are depleted (see the endangered or at-risk fish species at Monterrey Bay Aquarium’s site), others are not in clean waters. So, more clearly, I will say:
___ Only WILD fish. NO farmed fish. Always ask!
___ Only fish which are small and lower on the food-chain, (so less chance to get mercury-toxicity from our ruined environment) and from very-cold waters — avoid tuna, for sure, except albacore “tuna” which is really a mackerel species and is a smaller fish.
You can use wild mackerels, cods, salmon and halibut (it’s too expensive for most of us). Pollack would also work, but most of it is bought up by industrial processors and then it is made into fake-food as Fake Krab etc., (it’s too processed to consider).
___ For vegetarians, and budget-minded people, there are also plant-sources of Omega 3. All the seeds should be Organic. The usually-touted Flaxseed is actually the least-usable. It’s OK to use it if it’s ground (and it must be used immediately after grinding!). Better, is using Hemp Seed, which is almost Nature’s perfect food, and it has the perfect lipid profile, one of the few foods which properly balances polyunsaturated fats, monosaturated fats and Omega-3 fats. You can also use Hemp Milk. And, lastly, new-kid-on-the-block is Chia Seed — sometimes marketed by patented names like Salba(R) and BenVia Gold (R).
NOTE: If you are sensitive to sesame seed, you may also have an intolerance for Chia.
All seeds should be kept in the refrigerator, as should nuts, each in airtight containers, with the least air. I put it in a ziploc bag, squeezed to expel air, and then the bag put into a tight-lid plastic carton in the refrigerator, to prevent moisture gaining access, even to the outer bag.
___ Some nuts have a little Omega-3 in them, too.
___ We might find flesh from Arctic and Antarctic birds, mammals and penguins also have high Omega-3 content, but most people do not hunt these, or have access to them. In fact, the Inuit and the Inuu — whom we call “Eskimos” — used to have NO heart disease when they ate these animals. Now that they hunt less and mainly eat processed foods, their illness rank is sky-rocketing!
Most of us are willing to eat fish, but if not, use the vegetarian sources. You MUST get Omega-3 sources in your daily diet, everyday, to have a real chance at Health. If you decide to use supplements, fish oil must be “molecularly distilled“, otherwise, the processor is concentrating environmental toxins.
I am sure that most of us have favorite salmon and cod recipes — poached, lightly-broiled are best. There are some in my Titles Archive, on the upper navigation bar.
Many of us know little about using the seeds, however, so I’ll concentrate on that.
Make sure that your children are eating these foods! You want to try to head-off pre-diabetes and if they are already Type 1 diabetics, these foods should help them be healthier.
2 Minute Basic Chia Fresca (Iskiate)
1/2 T organic chia seeds
1/2 t organic lemon juice
1 g stevia – low-glycemic, natural sweetener (like Truvia)( 1 gram = 1 packet)
12 oz natural spring water or alkaline water (like Essentia) – chilled
Combine ingredients and chill 1/2 hour before consuming, in order to thicken the chia into a gel (the traditional way to drink the beverage). You can also whisk the mix beforehand, for a few minutes, to make it “gel” faster.
1 T organic chia seeds
8 oz. spring water or organic coconut water
1 organic orange (Valencias are most used for juicing)
1 t organic blue agave nectar, (or equivalent stevia is better)(Truvia)
1. Add the chia seeds to the water, let sit for 10 minutes or more.
2. Juice the orange, add the fresh squeezed juice to the chia gel.
3. Add the agave or stevia (Truvia).
4. Serve with a spoon or straw for stirring while you drink.
1/2 -1 c. chia gel )(soak organic seeds in hemp milk or coconut water)(start: 6T organic chia seeds + 1/2C organic liquid)
3 – 4 whole frozen organic banana (peel before freezing)
1-2 C organic hemp milk
1t per person, organic extra-virgin coconut oil
Soak chia seeds in some hemp milk overnight to make chia gel. (For a thicker gel, hang in cheesecloth over a bowl in the refrigerator, (like yoghurt prep). You can also whisk the mix beforehand, for a few minutes, to make it “gel” faster.
Blend with a frozen banana and more hemp milk.
Optional: add cinnamon and / or organic walnuts.
Serves approx. 3 people.
Leah Celeste’s Bulk Chia Smoothie Base
1C organic chia seed
6 C natural spring water
3 C organic nut milk OR organic hemp milk OR organic coconut water OR combo
Mix the chia with the water and allow to gel for about 30 mins to an hour. Use a wire whisk to mix the seeds with the water, the more and better you whisk it up the better it will gel up.
Then add your vegetarian milks or coconut water and whisk again.
You can eat the thinner version in about 30 minutes or put it in the refrigerator for a few hours to thicken up.
This recipe will keep in the refrigerator for a few days and you can just scoop out what you want to eat. Flavor with banana, berries, dried fruit, cinnamon, cardamom, sweeteners, cocoa powder, coconut oil, coconut milk and anything else you like!
Yield 1 dehydrator tray (quantity depends on size you cut)
1 C organic chia seeds
2 C natural spring water
Juice of 1 orange (organic)
1 apple, organic – cored, chopped
1/4 C raw chocolate powder (Navitas is a favorite brand)
2 T raw agave nectar or equivalent Truvia stevia
6 dates, pitted
dash Himalayan crystal salt OR Celtic Sea Salt
Soak your chia seeds for 30 minutes in a large bowl with 1 1/2 C of the water.
Blend the remaining ingredients (including the remaining 1/2 cup of water) together. Add the blended mixture to the bowl with soaked chia seeds and stir to mix.
Break up any chia seed clumps with your rubber spatula or spoon. Let the mixture sit (as is) for 15-30 minutes.
Spread the mixture on a dehydrator tray lined with a non-stick paraflex sheet and score the batter to desired size (be careful not to cut the paraflex sheet.).
(For a thinner cracker, divide between two trays.) Dehydrate at 135 degrees for 60 minutes. Reduce the temperature to 105 degrees and dehydrate another 6-8 hours.
Flip crackers onto another tray without a paraflex sheet and peel off the paraflex sheet being used previously. Dehydrate another 6-10 hours, or until you reach your desired dryness.
Chocolate Hazelnut Butter Spread
Yield 1 1/4 cups
1 1/2 C organic hazelnuts
3 T raw chocolate powder
1 1/2 T organic agave nectar
1/2 C organic cashews
2 T organic extra-virgin coconut oil
pinch Himalayan crystal salt OR Celtic Sea Salt
Process all of the ingredients above in a food processor, fitted with the “S” blade, until creamy.
Sweet Southern Peach Jam
Yield 1 cup
1 C frozen peaches, thaw (get organic peaches; others are heavily sprayed!)
3 dates, pitted, soaked 20 minutes, drained
1 T raw, organic blue agave nectar OR equivalent stevia / Truvia
Blend all of the ingredients together.
More recipes, especially for Hemp, next time.
Best to all — Em
Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.
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(c)2011 Em at https://diabetesdietdialogue.wordpress.com
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