Vegan Streusel – Streusel vegano – WHB 354 (en)

This is the 6th month of Salutiamoci, and I must say I’m very happy for the results we have had in the past months.
Of course, this would remainded an idea in my head, without my 3 follow quarter of the apple  (our little logo designed by Roberta is an apple) :-)
StellaLorenza , Roberta .


And even more all others participating with their extraordinary recipes.
In May for the ingredients of Fava beans and peas – 70 recipes
June was the month of the Barley – 40 recipes
July came and brought the Zucchini – 91(!!) recipes
August warm, sweet and juicy as Peaches – 63 recipes
September with Sardines, Anchovies and seaweed – 81 recipes
and this month, October Chest nuts are the mean ingredient.
Isn’t it incredible?

I think is amazing, because I know how hard it is to try to cook in a natural way. And when I talk about natural way I don’t only talk about organic,
that would be to easy.

No, we are trying to live up the standards set by Dr. Berrino’s.
He is the Director  Dipartimento di Medicina Preventiva e Predittiva dell’Istituto Nazionale dei Tumori di Milano. (Department of Preventive Medicine of the National Institute of Cancer in Milan) and at Cascina Rosa he teaches how to cook tasty healthy food, specially for  You can read about him and his project Diana here .

He and his team has also helped  the World Cancer Research Fund with the researches on the interaction between  nutrition and  cancer on  breast, cervix and  ovary cancer.

You can find WCRF’s conclusions here: www.dietandcancerreport.org<

I’m trying to live up to these standards even if it is rather tough.
First thing I have eliminated is sugar.
And do you what? I don’t miss it! Perhaps it wasn’t so difficult after all, it is some years our sugar use is rather low. But I can feel the difference, I feel good, strong and full of energy. Yes, well I am tired because the season is really hard, but this is a nice feeling of tiredness..it is difficult to explain, I can only say that I feel the difference and that this is making my happy. :-)

Stella is often talking about this streusel, she (and others) usually calls it “fake parmigiano”, but it has nothing to do with cheese.

Vegan Streusel

Vegan Streusel - Streusel vegano

you need
almonds
sesam seeds
nutritional yeast in flakes

Chop almonds and sesam seeds, add the yeast and taste.

Vegan Streusel - Streusel vegano

All three ingredients are very healthy:
Almonds – from Nutsforalmonds.com

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they’re also good for you.
Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century.

Cancer Prevention – Almonds are low in saturated fat and contain many other protective nutrients – calcium and magnesium – for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Phytochemical Powerhouse – Leading nutrition scientists presented their research findings in a symposium entitled “Nuts in a Healthful Diet”, as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, “I have never seen this diversity of phytochemicals in a single food source.”

Reduce Heart Attack Risk – A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack.

Lower Cholesterol – In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.

Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the “French paradox”. Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the “good” fat and there is no cholesterol in these fats.

If you think almonds are just for satisfying your mid-afternoon munchies, you’re in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You’ll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the “good” fat.
This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don’t forget calcium and folic acid – they’re in there too!
When you get right down to the details, it’s no wonder so may people go nuts for almonds!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

If you’re pregnant, or thinking about it, almonds are a great source of the folic acid you need!

Almonds contain more magnesium than oatmeal or even spinach. 

Build strong bones and teeth with the phosphorus in almonds.

The facts are in, and they’re fabulous! This impressive list shows you exactly how many great nutrients almonds have to offer. Your daily three ounces of almonds have the important vitamins and minerals you need to improve your diet and fight disease. Including 105 percent of your recommended daily allowance of vitamin E.

Sesam seeds from Nutrition and you.com

Delicious, crunchy sesame seeds are widely considered healthful foods. They are high in energy but contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.

The seeds are especially rich in mono-unsaturated fatty acid oleic acid, which comprise up to 50% fatty acids in them. Oleic acid helps to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help to prevent coronary artery disease and stroke by favoring healthy lipid profile.

The seeds are also very good source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).

In addition, sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the body.

Sesame is amongst the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.

100 g of sesame contains 97 mcg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.

Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin help reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Nutritional yeast  from  Vegetarian.about.com
Yellow in color and with a nutty cheesy flavor, nutritional yeast is an inactive yeast that is a favorite amongst many vegansbecause of its unique flavor and similarity to cheese when added to foods. Sprinkle some on hot popcorn or garlic bread, or add a generous spoonful to a stir fry or pasta sauce. Nutritional yeast is also the only reliable food source of vitamin B12, so if you’re vegan, it’s a good idea to add some to your food regularly. Nutritional yeast can be found in the bulk foods or supplement section of your health food store. You can look for either nutritional yeast flakes or powder, but be sure you don’t get brewer’s yeast by mistake, as its quite similar in appearance. In Australia and New Zealand, nutritional yeast is also called “savory yeast” or “savory yeast flakes”.

Vegan Streusel - Streusel vegano

This goes to lovely Haalo Cook (almost) anything at least once
hosting this week’s WHB

Thanks to, Kalyn di Kalyn’s Kitchen for this lovely idea and
Haalo,Cook (almost) anything at least once for managing successfully this event.
And also for giving me the opportunity to manage the Italian Version of WHB.

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3 responses to “Vegan Streusel – Streusel vegano – WHB 354 (en)

  1. Pingback: il raccolto del WHB # 354 | briggishome

  2. Pingback: Venerdì vegetariano – Legume soup – Zuppa di legumi (it) | briggishome

  3. Pingback: Legume soup – MLLA #53 (en) | briggishome

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