Ultimate Goji Berry Ebook.key

Many types of berries offer beneficial antioxidants that protect the body against chronic disease, and goji berries may contain additional properties. From weight loss to protection against UV Radiation

Wha t A re th e Heal th B e n e f i t s of D ri ed Goj i B e rrie s? Goji berries, a fruit that comes from the Chinese Lycium barbarum plant, have been used as a traditional medicine for general health

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Always consult your doctor or a specialist

I mp rove d Fee li n gs of Well-be i n g According to a study published in the “Journal of Alternative and Complementary Medicine,” drinking juice derived from goji berries has a positive effect on overall well-being. Study participants drank goji berry juice daily for a period of 15 days, reporting perceived levels of energy, quality of sleep and feelings of happiness. After 15 days, both the goji berry group and the placebo group reported higher levels of happiness, but the goji berry group also reported improved energy levels, lower fatigue, lower stress and improved digestive function. While these measures are subjective, the findings are statistically significant.

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Pro te c t ion From U V Ra d i at i o n

The juice derived from goji berries can reduce the amount of damage done by ultraviolet radiation. According to a study published in January 2010 in “Photochemical and Photobiological Sciences,” mice that consumed goji berry juice had a significantly reduced inflammatory sunburn response to prolonged simulated ultraviolet radiation. Researchers believe that some of the antioxidants found in goji berries are responsible for this protection, preventing the oxidative damage that would otherwise induce the inflammatory response.

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Pro te c t ion of Eye Heal th

According to a study published in February 2011 in “Optometry and Vision Science,” daily supplementation of goji berries over the course of 90 days significantly aids in the prevention of soft drusen accumulation in the eyes of elderly patients, an early warning sign of age-related macular degeneration. This exact mechanism behind this effect is currently unclear. Taurine, a compound found in goji berries, is also beneficial in slowing the development of eye conditions related to diabetes. X


Can ce r-Fi ghtin g Pro pe r t ies Small, fleshy berries like the goji berry contain antioxidant compounds known as polyphenols that could protect against the development of cancer. These antioxidants fight against, diminish and repair cell damage that results from inflammation and oxidative stress from free radicals, preventing the likelihood of cancerous tumor development. Antioxidants like those in goji berries may also improve the effectiveness of chemotherapy by weakening tumor cells, reports a study published in 2008 in the "Journal of Agricultural and Food Chemistry.”

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A nt i -Ag in g Be n e f it s

Antioxidants like those in goji berries may help fight aging by preventing free radicals from damaging collagen in the skin . Some small studies have also shown that goji berry extract may help delay the aging process in cells. One study showed that goji berry extract inhibits glycation, a process that ages the skin . Another test-tube study found that goji berry extract boosted DNA synthesis in certain cells, protecting them against aging caused by DNA damage Consuming a wide range of foods high in antioxidants is thought to help protect against premature aging. X


He l p You Lose Weigh t

With regular use of goji berries weight loss process is achieved through a number of their properties. First of all I would like to highlight the following: The ability to improve metabolism; Improved circulation; Lowering bad cholesterol; The regulation of blood sugar levels. In addition, regular use of berries accelerated metabolic processes. This effect is achieved due to the presence of dried fruit goji large amounts of antioxidants. They accelerate the breakdown of fat cells and provide the body with stamina and energy, whereby one becomes much tougher. It is in this connection is recommended to combine the use of berries with regular physical activity.

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R e co mm en ded Daily D o se o f Goji B err y Serving Size The serving size is 5 level tablespoons.

Calories A serving of goji berries has 112 total calories, which is equal to about 5.5 percent of the daily value for calories. This daily value applies to a daily diet of 2,000 calories. Carbohydrates provide 94 calories, fat accounts for 14 calories and protein makes up the remaining 4 calories.

Carbohydrates, Protein and Fat Goji berries contain 24g of carbohydrates per serving . A serving of goji berries contains 1g of protein per serving, or 2 percent of the daily value for protein. Goji berries also have 1.6g of fat, which provides 3 percent of the daily value for fat. This fat content consists entirely of unsaturated fat, as goji berries contain no saturated fat, trans fat or cholesterol.

Vitamins and Minerals Goji berries contain 12mg of iron per serving, which is 67 percent of the daily value for iron. It also contains 20mg of vitamin C, or 33 percent of the daily value for vitamin C. The vitamin A content in a serving of the goji berries is 170 International Units, which is 5.7 percent of the daily value for vitamin A. The calcium content in a serving of goji berries is X 8mg, or 0.8 percent of the daily value for calcium. Always consult your doctor or a specialist

B E ST GOJI B E R RY R EC IPES

Goji Berry Recipes To Help You Goji Berries are one of those foods you can’t escape these days. Known as a superfoodand touted as a antioxidant powerhouse, goji berries (also called wolfberries) have become increasingly popular in recent years

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Va nilla Alm on d Goj i Be rr y Directions 1. Preheat oven to 325 degrees. Line a baking sheet with parchment. Set aside.

2. In a medium bowl, mix together oats, almonds, coconut flakes, cinnamon and salt.

3. In a small saucepan, combine grapeseed oil, agave, vanilla bean inards, vanilla bean and light brown sugar. Heat to a simmer (and until sugar is dissolved) and remove from heat. Drizzle syrup mixture over oat mixture, and toss. Transfer granola mixture onto sheet pan and spread evenly. Bake for 20 minutes, or until golden brown, mixing it once at the 10 minute mark. Let granola cool completely on a wire rack. Break it into chunks and mix in goji berries.

4. 4. Using your hands, break granola into chunks; transfer to an airtight container and add goji berries and mix.

5. Yields about 4 cups

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Va nilla Alm on d Goj i Be rr y - 3 cups old-fashioned oats  - 1/3 cup slivered almonds  - 1/3 cup sweetened coconut flakes  - 1/2 teaspoon ground cinnamon  - Pinch of salt  - 1/3 cup grapeseed oil (safflower will work too)  - 1/3 cup agave  - 1 vanilla bean, scrapped  - 1/4 cup light brown sugar  - 1/3 cup goji berries

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S UPE R A NTI OXIDAN T S MO OT HIE Ingredientes

1.5 cups water

2 Tablespoons cashews

2 Tablespoons goji berries

1 cup frozen berries

1 banana, peeled and frozenras consetetur drom this sadipscing from elitroma.

Blend water and cashews until creamy. Add goji berries, frozen berries, and banana and blend. Enjoy!

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G oj i b erri es Tea -

1 small spoonful of Goji berries

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3 cloves

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lemon verbena leaves

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little lemon zest

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mineral water

Directions -

Boil 400 ml mineral water. Meanwhile, wash the lemon and slice a bit of its zest with a knife or peeler.

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Wash the verbena leaves, and cut them into small pieces

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Add all the ingredients including the cloves in the water, cover and leave for five minutes on low heat.

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Let is stand for another 10 to 15 minutes with the heat off.

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Sieve properly to get rid of all the ingredients. small spoonful of Goji berries X


Al m on d Go ji B err y Protei n B ite s Ingredientes

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1 cup almonds

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1 cup pitted dates

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1/4 cup dried goji berries

Directions In a blender, blend almonds into a flour. (A bullet blender works well here). Add the dates and goji berries, and then blend again until a smooth paste forms. Press it into a small rectangular tupperware, and then flip upside down onto plate. (Use a butter knife to release the sides if you need to, but it should pop pretty easily out of the tupperware. Finally, cut the almond date block into squares or bars.

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Ban a n a-S tuf fed Go j i Be rr y Pan ca kes wi th Co co n u t C rea m These goji berry pancakes are gluten-free, refined sugar-free, and vegan. Ingredientes

1/4 cup (dried) goji berries. 1/8 cup flax mix. 1/2 cup liquid egg whites. 1/4 cup gluten-free flour 1. Using a food processor or blender ingredients (to make sure your berries get blended together with the rest of the ingredients). 2. Heat up a nonstick pan with some PAM, low-calorie cooking spray, or coconut oil (I used coconut oil). Get the pan to hot hot hot. 3. Pour the mix onto the pan and turn the heat down to medium. I like making little pancakes because they’re easier to flip but it’s up to you what size you run with. Feel free to make Mickey mouse or whatever shapes you want out of the batter too. 4. Sandwich or top your pancakes with almond butter, peanut butter, cashew nut butter, banana pieces, a bit of protein ice cream, calorie-free syrup,

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S KIN GLOW S MOOTH IE: PIN EAPPL E + GOJ I BE RRY -

Pineapple (16 oz, chopped)

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Goji Berries (2 tbs. rehydrated*)

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Lime (one)l

Directions -

1. Pour about 1/2 cup water from the soaked goji berries into a Vitamix or high speed blender.

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2. Add in the pineapple, goji berries, and the fresh squeezed juice of the lime.

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3. Blend on high for about 30 seconds. 4. Serve

To rehydrate dried goji berried, fill a container with filtered water and dried berries, and let sit for at least 4 hours. If you use a container with a cover, like a mason jar, you can keep in the fridge for about a week so that you always have some readily available. X


Ho t O at & Quin oa Cereal Ingredientes

½ cup dried goji berries ½ cup steel-cut oats ½ cup well-rinsed quinoa ¼ cup raisins 1 teaspoon kosher salt ½ teaspoon ground cinnamon ¼ teaspoon ground cardamom Milk, maple syrup, toasted shelled pumpkin seeds (and toasted walnuts (for serving)

Bring fruit, oats, quinoa, raisins, salt, cinnamon, cardamom, and 4 cups water to a boil in a medium saucepan. Cover and let sit off heat overnight. (Alternatively, bring mixture to a boil; reduce heat and simmer, stirring occasionally, until grains are tender, 20–25 minutes.)

Before serving, reheat cereal in saucepan, covered, over medium-low heat, stirring occasionally and adding water if needed, until warmed through, 5–8 X minutes. Serve with milk, maple syrup, pepitas, and walnuts.


Al m on d Go ji B err y Protei n B ite s Ingredientes

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¼ cup + 2 tablespoons raw cashew butter

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⅓ cup whole raw cashews

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½ cup coconut flakes/chips

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¼ cup + 2 tablespoons coconut oil

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1 tablespoon + 2 teaspoons 100% pure maple syrup

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2 teaspoons lemon juice

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¼ teaspoon coarse sea salt Handful of goji berries OPTIONAL:

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½ teaspoon organic soy or sunflower lecithin (to emulsify)

Directions

Soften the cashew butter by standing the jar in a bath of hot water. Melt the coconut oil. Blend cashew butter, coconut oil, maple syrup, lemon juice and sea salt till creamy. You may like to add organic soy or sunflower lecithin at the end, to help emulsify and keep the liquids separating from the fats. Transfer mixture to a bowl, fold through the coconut flakes and whole cashews. Spread over a tray lined with baking paper, sprinkle goji over the top and X freeze to set. Break into shards to serve.


SPINAC H S O UP WIT H GOJI AND GAR LI C Ingredientes

1 bunch spinach, 2-3 cloves garlic, roughly chopped 1 handful wolfberries (also known as goji berries/kei chi) 1 handful dried anchovies 3 soup bowls of water light soy sauce white pepper

1. Place dried anchovies in a saucepan and bring water to boil (12-16 minutes). 2. Cut the spinach leaves, clean and rinse well. 3. Remove the anchovies and dry them when the broth boils 4. Add wolfberries & garlic into the saucepan and bring to boil. 5. Add spinach and bring soup to boil again. Remember not to over boil the vegetable or else it will turn yellowish. 6. Add a few dash of white pepper and light soy sauce to taste. 7. Serve hot

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