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A medium Hass avocado contains about 22.5 grams of fat, two-thirds of which is monounsaturated. They're also very low in fructose and provide close to 20 essential health-boosting nutrients, including: Fiber .Potassium (more than twice the amount found in a banana) ,Vitamin E, B-vitamins and Folic acid
Cashew nuts are abundant source of essential minerals especially manganese, potassium, copper, iron, magnesium, zinc, and selenium . Cashews are also good in many essential vitamins such as vitamin B5, vitamin B-6, vitamin B-1. These vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.
So combining the two creates a huge boost of essential vitamins and minerals.. check out this recipe for delicious Cashew Pulp Guacamole...http://www.thebluecrane.asia/blogs/recipes/17974267-lactose-free-recipe-cashew-cream-guacamole
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A medium Hass avocado contains about 22.5 grams of fat, two-thirds of which is monounsaturated. They're also very low in fructose and provide close to 20 essential health-boosting nutrients, including: Fiber .Potassium (more than twice the amount found in a banana) ,Vitamin E, B-vitamins and Folic acid
Cashew nuts are abundant source of essential minerals especially manganese, potassium, copper, iron, magnesium, zinc, and selenium . Cashews are also good in many essential vitamins such as vitamin B5, vitamin B-6, vitamin B-1. These vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.
So combining the two creates a huge boost of essential vitamins and minerals.. check out this recipe for delicious Cashew Pulp Guacamole...http://www.thebluecrane.asia/blogs/recipes/17974267-lactose-free-recipe-cashew-cream-guacamole
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Kidney beans and adzuki beans..Beans are a healthy source of protein, and by combining them with brown rice or other complementary grains, you can create a meal with a "complete" protein, containing all the amino acids necessary for good nutrition. And unlike meat, beans are naturally low in fat and cholesterol-free. Red beans are also a good source of iron. One cup cooked kidney beans contains over 15 gm of protein and 5 mg of iron--close to 30 percent of your daily requirement for each nutrient!...No wonder I craved for them today. Try out and share this recipe...http://www.thebluecrane.asia/blogs/recipes/17972779-lactose-free-recipe-red-dahl-with-cashew-milk
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HomeMade #almondmilk  vs commercially packaged almond milk... read more at www.thebluecrane.asia
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How much almonds are in commercially packaged Almond Milks? Today Tonight expose (25th Sept 2014) quoted the majority of the ones on the shelf had as little as 2 to 4%, with the highest being 12%, so concluded that the benefits were not really there. The simple way is to make your own Almond milk, then you can control the % of Almonds to milk as well as what goes into it. Typically shelf milks have fillers, preservatives and the like to make them last. So if you make your own and refrigerate, you are in control. The reason people don’t make their own in our research is that it involves fuss, mess and time and a Nut Milk bag…… UNTIL NOW. 
There is a product on the market that allows you to make your own Almond Milk, no mess, no fuss and NO Nut Milk bag, using a device called a Chufamix. Details can be found at www.thebluecrane.asia 
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Do you make your own oat milks? Try this easy, 1 step, mess free way to make your own oat milk... http://veggiemilk.wordpress.com/2014/01/20/oats-milk-traditional-recipe. Get even more #lactosefree milk recipes, #glutenfree, #vegan, #vegetarian  recipes at http://www.thebluecrane.asia/blogs/recipes 
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Feeling a little peckish and crave for something sweet but healthy? Try this Hi Energy Hi Protein Balls instead of a sugary cookie... its easy to make and super healthy..and of course yummy! ..recipe here http://www.thebluecrane.asia/blogs/recipes/16751011-lactose-free-milk-recipe-hi-energy-snack-balls
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A Very Nutty bread recipe full of good fats from almonds, hazelnuts, walnuts and of course our favourite superfood - chia seeds. A recipe adapted from a gorgeous mum I met in HK - Rikke Nielsen. Get this recipe at: http://www.thebluecrane.asia/blogs/recipes/16353531-a-very-nutty-bread-stenalder-broed
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I have grown up with coconut trees around me, had fresh coconut water to reduce fevers, relieve sore throats, rubbed homemade coconut oil in my hair as a natural treatment and more. So, I am a little amused by the current love affair with coconuts - water, oil, meat and more. So I am giving in to the pressure.. here is an interesting article I would like to share: http://www.huffingtonpost.ca/2013/10/25/coconut-oil-benefits_n_4164278.html
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