Thanks to Cate Davis (Chef for CC Africa Safari Lodges in Africa)
here are some fantastic recipes for e'Pap
Carrot and Orange Juice
Make e’Pap with
orange juice and mix in grated fresh raw carrot. Do not peel the carrot as you
will lose healthy vitamins. Wash and scrub well, then grate.
Roast Cinnamon Pumpkin and Toasted Pumpkin Seeds
Cut and peel
pumpkin. Remove and wash seeds. Toast seeds in oven to golden brown. Chop
pumpkin into pieces and toss with honey and cinnamon. Roast in oven until just
tender.
Top mix e’Pap with pumpkin pieces and then seeds.
TOP
HEALTH BENEFITS OF PUMPKIN SEEDS
Heart Healthy Magnesium Pumpkin seeds contains magnesium, which
participates in a wide range of important physiological functions, including
the creation of ATP (adenosine triphosphate, the energy molecules of your
body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and
tooth formation, relaxation of your blood vessels, and proper bowel function.
Magnesium
has been shown to benefit your blood pressure and help prevent sudden cardiac
arrest, heart attack, and stroke.
Zinc for Immune Support Pumpkin seeds are a rich source of zinc important
to your body in many ways, including immunity, cell growth and division, sleep,
mood, your senses of taste and smell, eye and skin health, insulin regulation,
and male sexual function.
Up
to 52% of Zimbabweans are deficient in zinc due to mineral-depleted soils, drug
effects, plant-based diets, and other diets high in grain. This deficiency is
associated with increased colds and flu, chronic fatigue, depression, acne, low
birth weight babies, learning problems and poor school performance in children,
among others.
Prostate Health Pumpkin seeds have long been valued as an
important natural food for men’s health. This is in part because of their high
zinc content, which is important for prostate health and also because pumpkin
seed extracts and oils may play a role in treating enlarged prostate. Research
suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly
beneficial in supporting prostate health.
Anti-Diabetic Effects Animal studies suggest that pumpkin seeds
may help improve insulin regulation and help prevent diabetic complications by
decreasing oxidative stress.
Benefits for Postmenopausal Women Pumpkin seed oil is rich in natural
phytoestrogens and studies suggest it may lead to a significant increase in
good “HDL” cholesterol along with decreases in blood pressure, hot flashes,
headaches, joint pains and other menopausal symptoms in postmenopausal women.
Heart and Liver Health Pumpkin seeds, rich in healthy fats,
antioxidants and fibers, may provide benefits for heart and liver health,
particularly when mixed with flax seeds.
Tryptophan for Restful Sleep Pumpkin seeds are a rich source of
tryptophan, an amino acid (protein building block) that your body converts into
serotonin, which in turn is converted into melatonin, the “sleep hormone.”
Anti-Inflammatory Benefits Pumpkin seed oil has been found to
exhibit anti-inflammatory effects. One animal study even found it worked as
well as the anti-inflammatory drug indomethacin in treating arthritis, but without
the side effects.
Banana and Cardamom
Mix e’Pap with a
little yogurt and water. Top with sliced banana and sprinkle with a tiny amount
of Cardamom powder.
Orange e’Pap
Make e’Pap with
orange juice and top with a thick orange slice.
Raisins and Coconut
Make e’Pap with the
milk from the coconut and stir in raisins. Top with shaved coconut.
e’Pap Fruit Breakfast
Make e’Pap with
orange, mango or pineapple juice. Top with shaved fresh beetroot.
Whether you roast it whole, blend into a classic soup or drink as juice
like athletes do -
beetroot is low in fat, full of vitamins and
minerals and packed with powerful antioxidants - a health-food giant.
Morning Smoothie
Put yogurt, fruit,
berries, juice, ginger, protein powder or your favourite mixture with a spoon
of e’Pap in a blender and blend. Drink on the way to work for a healthy quick
start to your hectic day. You can also add an egg for extra protein. Add Royal
Jelly and green food powder (alfalfa, Spirullina, barley grass, Chorella, etc.)
for a big immune boost.
Certain health claims of wheatgrass include helping the immune system
fight off infections and colds, improving joint pain, skin disorders and
constipation.
Chilled Soups
For an easy dinner
on those hot summer days make a cold soup and add a spoon of e’Pap. Serve with
a big mixed salad. Chilled soups can be as easy as blending mango with avocado
and ginger and a little mango juice. Cooked carrots from last nights dinner can
be tonight’s carrot and orange soup.
Use you imagination and add some e’Pap to your regular
dishes!
