#day3 #plantlab #healthycookies

Raw plant-based chocolate chip cookies made from soaked cashew nuts, raw cacao powder, freshly grated vanilla bean, maple syrup, cashew flour, oat flour and coconut sugar. If you are going to be naughty then this is the way to do it:

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Raw: Food that is rich in living enzymes (boost digestion and fight chronic disease), vitamins, minerals, fibre and phytochemicals (fight off free-radicals). Because cooking destroys food's living enzymes and zaps other nutrient levels such as vitamins* B and C, many health experts advocate purely raw, plant-based diets. It should be noted, however, that because such diets are by nature vegan, you need to work hard to ensure you're getting enough protein, iron, calcium, and other vitamins and minerals like B12. The inclusion of some organic fish, eggs or game might be advisable.

*A handful of nutrients are actually enhanced by cooking, namely beta-carotene and lycopene.

Soaked Cashew Nuts: Cashews are a source of manganese, magnesium, phosphorus, copper and vitamin K. In addition to other negative effects, poor magnesium and vitamin K intake may lead to lethargy and muscle weakness as well as blood clotting issues, respectively. Soaking nuts and seeds helps remove enzymes called phytates that hinder vitamin and mineral absorption. Soaking also initiates the sprouting process which increases nutritional value.

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Raw Cacao Powder: Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea. Cacao also stimulates levels of some neurotransmitters related to positivity such as serotonin and endorphines (so that's why chocolate cake makes you happy) , and is rich in a number of essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese. Last, but not least, it contains oleic acid, a heart-healthy monounsaturated fat, also found in olive oil, that may raise good cholesterol.

Fresh Vanilla Bean: Contains the polyphenol compound vanillin which is a powerful antioxidant, reducing free radicals thought to promote the development of inflammation and certain cancers.

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Oat Flour: Oats are an excellent source of manganese, selenium, phosphorus, fibre, magnesium, zinc, carotenoids, tocols (Vitamin E), flavonoids and avenanthramides - a class of polyphenols. The fibre they contain is beta-glucan which heps to lower cholestrol levels.

Cashew Flour: Made by blending soaked and dehydrated cashew nuts. Same benefits as soaked cashew nuts apply.

Maple Syrup: Sugar is bad for you but sometimes we crave it (I don't like savoury tasting cookies) and in this scenario we can at least try to make the healthiest choice relatively. Maple syrup is a natural sweetener that comes directly from a plant’s sap, has over 54 antioxidants and high levels of zinc and manganese so is a winner.

Coconut Sugar: Another naughty sweetener but a goodie in relative terms. It is made from the dehydrated sap of the coconut palm and has less fructose and a lower GI index than standard white sugar. It contains trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. Coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. You'll also find the B vitamin inositol, often used as a mood booster, in coconut sugar.

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