Jicama Spanish Rice!

I decided to continue with the Jicama rice experience.  I really prefer it to the Cauliflower rice! However, Parsnip rice is good as well.  I think it depends on what you are pairing the food with.  The parsnip rice I think is a bit heavier on the palate, where the jicama is more of a watery refreshing taste.

I started with the Jicama rice recipe from yesterday.  You can see that link here.

This was the jicama rice I made last night.  This Jicama had quite alot of liquid.  This time I got 13.5 oz of water.  I tasted the water and found it refreshing.  The next time I make this I will make some sort of Soup and use this as a base to add to.

Since I thought I would do a spin on the whole rice thing, I made

Ingredients:

1 large Jicama – or- 2 small Jicamas

1/2 to 3/4 of a cup fresh tomato salsa – (recipe here)

Preparation:  Chop Jicama into cubes.  Use the “S” blade of your food processor and pulse the Jicama until granular in appearance.  Using a nut bag, cheesecloth, or muslin squeeze all moisture out of the Jicama.  Place in a large bowl and mix with salsa.

After I made the rice I took several romaine lettuce leaves and made a sort of taco dish.  The taco shells were the romaine lettuce leaves.  After I filled them with rice I put chunks of avocado, cucumber julienned, chopped cilantro, a splash of sesame oil and a sprinkle of black pepper.

Although the picture isn’t to clear it will give you an idea of what I did.  I was going to take a picture of the “Taco” after I took a bite, but it somehow ended up gone before I remembered.

Healthy, Fresh and Satusfying!

Namaste!

RAW Vegan Makizushi & FREE GIVEAWAY

I have seen people make sushi online and on cooking shows for years.  Never before would I have thought of making it myself – until now!

These past few postings have been quite inspiring culinary wise.  Last night I decided to try a few things I had been wanting to incorporate into a  meal.

I wanted to eat some nori since that was the next seaweed on my list for a meal. (Hijiki is coming…) I also wanted to try Jicama rice.  I had noticed this interesting recipe in the RAW FOOD REAL WORLD Cookbook.  And last but not least, I was craving some ginger in my food.

So Makizushi came into the mix last night!

Makizushi (lit. rolled sushi) or makimono (lit. variety of rolls) is cylindrical piece, formed with the help of a bamboo mat, called a makisu. Makizushi is generally wrapped in nori, but can occasionally be found wrapped in a thin omelette, soy paper, cucumber, or parsley. Makizushi is usually cut into six or eight pieces, which constitutes a single roll order. Below is a RAW FOOD RECIPE I came up with last night.

Jicama Rice

1 Lg Jicama

Preparation:  Chop Jicama into cubes and place in food processor with the “S” blade attachment.  Pulse into granular appearance.  Using cheese cloth, a nutbag or muslin squeeze all the excess water out of the jicama.

This is what it looks like after you squeeze the moisture out of it…

After that I chopped up some carrots and cucumbers…

Marinated some mushrooms…

5 small white button -or- cremini mushrooms

1/8 cup nama shoyu

1 small knob ginger, sliced into small matchsticks

3 tbs sesame oil

4 tbs olive oil

2 tbs rice vinegar

Preparation: Slice mushrooms very thinly.  Combine ginger, sesame oil, olive oil and nama shoyu in a small bowl.  Place mushrooms in marinade for 30+ minutes.

I spread the rice mixture onto a Nori sheet and topped the jicama rice with the vegetables, then mushrooms, avocado and cilantro.

Here was my first try…

To the right in an orange container is the water I was able to extract from the jicama.

Here is a close up…

This ended up being 11 oz of liquid!  It looked just like milk.  I saved this “water” and I am thinking of what to do with it.  Maybe make some sort of soup.  Depends on how it tastes…I’ll find out tonight.

Here are the sushi rolls cut and plated…

Overall this was a nice dinner.  I served a salad on the side.  My taste tester was quite happy with his meal!

GIVEAWAY!

Enter to win a free set of sushi rolling mats!

Subscribe to the blog or leave a comment with an email address.  I will draw the lucky name March 6, 2010.

Thanks for visiting!

Namaste!

Crudo, Carpaccio & Ceviche

Last nights meal!

Do you see the “888″ ?

On the menu was:

Crudo

In Italian cuisine, Crudo is a raw fish dish dressed with olive oil, sea salt, and citrus juice such as lemon juice and sometimes vinegar.  You don’t need to follow a recipe for crudo as it is very much ingredient-driven.  Crudo is about finding the best ingredients available and letting their flavors shine. The combinations are endless. Even in the RAW REALM!

2 small grapefruits

1/2 small avocado, sliced very thin

3 T  Cilantro, chopped

2 T Olive Oil

2 T vinegar

Juice of 1 Meyer Lemon

Preparation: To cut the grapefruit:Remove about a 1/2″ or so slice from the top and bottom. Resting on the bottom, make four vertical cuts to produce a rough cube, removing all of the skin and pith. Now slice vertically into 1/3″ thick slabs, avoiding the core. If you get just a little bit of core you can put that side down on the plate. Slicing grapefruit this way produces a lot of waste material. I think I got about 5-6 useable slices from a single fruit. Place the grapefruit slices on the plate.  In a small bowl combine the lemon juice, olive oil, cilantro, vinegar and oregano.  Using a spoon drizzle mixture over the grapefruit slices, slice avocado very thinly and place on top of the grapefruit.  Drizzle with dressing again.  Top with fresh cracked pepper.

Carpaccio

Italian in origin, carpaccio consists of thin shavings of raw beef fillet which may be drizzled with olive oil and lemon juice or served with a mayonnaise or mustard sauce. The dish is often topped with capers and sometimes onions. It’s generally served as an appetizer. However when you are a vegan/vegetarian/raw foodie, this is usually any fruit or vegetable shaved/sliced thinly!

1 Zucchini

1 yellow squash

3 T Sake

1 T Apple Cider Vinegar

2 T Olive Oil

1 Meyer Lemon

2 T Cilantro

2 T Oregano

Fleur de Sal

Fresh Cracked Pepper

Preparation:  Slice the yellow squash and zucchini very thin.  I usually use my Cai Bao. (For information regarding this tool you can see the posting here.)  In a small bowl mix all the other ingredients listed.  Place zucchini onto plate, sprinkle with fleur de sal and drizzle dressing over the zucchini.  On top of the zucchini layer the yellow squash and repeat the process until all of the squash is marinating.  Allow to marinate for approximately 20 minutes.  (Overnight in the fridge if you have time.)

Ceviche

An appetizer popular in Latin America consisting of raw fish marinated in citrus (usually lime) juice. The action of the acid in the lime juice “cooks” the fish, thereby firming the flesh and turning it opaque. Onions, tomatoes and green peppers are often added to the marinade. Can be spelled seviche (which is also spelled ceviche and cebiche) depending on the region.

1 Cucumber

1/2 of a Jicama

2 mini sweet peppers

1 small jalepeno, sliced into rings

1/2 cup sliced mushrooms

3 radishes

1 handful chopped cilantro

Juice of 1 Lime

Juice of 1 Meyer Lemon

2 T Rice Vinegar

2 T Olive Oil

Preparation: Slice the cucumber and jicama into matchsticks.  Slice the mushrooms and radishes very thin.  Cut the mini sweet peppers and jalepenos into small rings.  Chop the cilantro.  Place all vegetable ingredients in bowl.  Squeeze the lemon and lime into the bowl.  Add the venegar and olive oil.  Toss the vegetables around and allow to marinate.

2nd plating

I think you can see the avocado a bit better in the picture all the way at the top.  The Crudo had acid + creamy + cilantro + spices = A Delicious RAW apertif!

All of the other dishes were quite refreshing to the palate.  They seemed perfect for a summer meal or the first course of a RAW FOOD TASTING menu I am working on! (More details on that later!)

Thank you for visiting!

Namaste!

Sundaze Adventure – Both Musical and Culinary

Yesterday we went to go see Reggae Music in Long Beach, California.  Every year there is a Reggae Festival dedicated to Bob Marley.  It had been a few years since I had been to the Festival.  However, when I saw the line up I knew I HAD TO BE THERE!

This year was the first time an artisit by the name of ALBOROSIE was going to perform in the USA!  He is originally from the Island of Sicily and then migrated to the Island of Jamaica!  I first heard Alborosie on the Green Sleeves One Drop Anthem 2007 – CD/DVD.  It took 3 years to get him here in California!!!

He definitly took command of the stage and the audience.  It’s unfortunate most of the people didn’t know who he was prior to this.   He seemed a little surprised about that small matter, but nonetheless he was GREAT!  100% of his musical energy went into his performance!  The back up singers were really good as well!

I love it when performers are excited about performing.  There isn’t anything worse than a performer who is obviously bored!!

As they say in Reggae music – BIG UP ALBOROSIE!

This was also a nice addition to my day.  Each year I see more and more vegetarian/vegan options on menus.  However, this year there was a completly VEGAN place at the festival!!! Yeah!  Vegan Veggie Patty, Fresh Cocout Milk  (coconut and straw), (that was my RAW choice for the day!), Island Soup, and a few other choices! You can see their web page here!

Overall I had a really good time.  It was nice to relax and meditate to great live music.  (Psst…and look @ a sexy man!

Horensou no Ohitashi & Broccoli with Cauliflower

I decided to continue with the Japanese theme I had going since the other day.  For dinner last night I made parsnip rice and 2 vegetable side dishes.

The first dish was called “Horensou no Ohitashi”.  Horensou in Japanses means spinach and Ohitashi means soaking in.  Various leaf vegetables are simply boiled and seasoned with soy sauce and other ingredients depending on the household.  It’s a great side to be served in any Japanese-style meal.

Parsnip Rice

4 Parsnips

Preparation:  Peel parsnips.  Place in food processor with “S” blade attachment.  Process until it has a granular appearence.

Horensou no Ohitashi

1 lb Raw Spinach

1 1/2 cup Raw Mung Bean Sprouts

2 tbsp.  White Miso

4 tbsp.  Sake

1 tbsp.  Raw Agave

2 tsp lemon juice

2 tbsp. liquid aminos

2 tbsp. Raw Sesame Seeds

Preparation: In a large bowl combine Raw Agave, Lemon Juice, Liquid Aminos, Raw Sesame Seeds, White Miso, and Sake.  Whisk until well blended.  Add the mung beans and spinach making sure to coat the vegetables.  I usually let this sit for about 10 minutes -or- I put this in the Dehydrator for 2 hrs @ 110 degrees.

Spicy Broccoli & Cauliflower

1 small head broccoli

1 small head cauliflower

1 tbsp. Raw Agave

2 tbsp. Sesame Oil

2 tbsp. Liquid Aminos

3 tbsp. Rice Vinegar

2 tbsp. Red Pepper Flakes

Juice of Half a Lemon

Preparation: In a large bowl combine Sesame oil, Liquid Aminos, Rice Vinegar, Raw Agave and Red Pepper Flakes.  Cut Brocolli and Cauliflower into small bite size pieces.  Add to the bowl and allow to marinate for 10-15 minutes.  Place in Dehydrator for 2 hrs @ 110 degrees.

Both of these dishes were served over the parsnip rice.  Once the flavors fused together it was quite delightful on the palate!  Spicy + Sweet + Crunchy = RAWKIN DELICIOUSNESS!

Thanks for visting!

NAMASTE!

Raw Gomaae and Seaweed Slaw Dinner

I wanted a different culinary experience last night so I went in a Japanese direction.  I have been reading about seaweed and the health benefits each seaweed has.  Last night my meal consisted of DULSE with vegetables and a Gomaae dish.

Gomaae are dishes seasoned with sesame sauce as goma means sesame seeds in Japanese. It’s commonly cooked at home in Japan. Different ingredients can be added in gomaae dishes, and the most common ingredient is spinach.  It’s called horenso no gomaae.

Since I don’t cook or toast my food I did a variation on a traditional Japanese dish.

RAW HORENSO NO GOMAAE -      (Spinach with Sesame Paste)

1. Spinach (3 Handfuls), sliced chiffonade style
2. Raw Tahini, (2 tbsp.)
3. Sake, (3 tbsp.)
4. Raw Agave, (1 tbsp.)
5. Nama Shoyu, (2 tbsp.)
6. Raw Sesame Seeds, (1 tbsp.)

Preparation:  In a small bowl whisk the tahini and the sake.  Follow with the agave and nama shoyu.  Let stand.  Chiffonade the spinach and place in a bowl.  Toss with dressing right before serving.  Sprinkle raw sesame seeds on top for garnish.  I used a tablespoon each serving.

Spinach before dressing…

Sesame Paste Dressing…

RAW VEGETABLE SEAWEED SLAW

1 c dry dulse  seaweed (soak for 5 min+)
thinly sliced cucumber (about half a large one)
thinly sliced carrot (about one carrot)
thinly sliced cabbage (about 1/2 a small head)
3 tbsp rice vinegar
2 tbsp sesame oil
1 tbsp liquid aminos
1 tbsp agave syrup
2 tbsp black sesame seeds

Preparation:  First soak dulse in water for 5 or more minutes.  (I placed the dulse in the water and made all of the other dishes.)  Thinly slice all of the vegetables.  In a (seperate) small bowl add rice vinegar, sesame oil, agave, sesame seeds, liquid aminos. Whisk together and add to the vegetables.  Mix all together and allow to sit for about 5 – 10 minutes to soak up the dressing.

Thinly sliced carrots and cucumber…

Cabbage…

Raw Japanese Meal Plate 2…

The avocado was a nice addition to this meal.  I think I will try some of these salads inside of a Nori Roll with Parsnip rice.  More on that recipe development later.

Thanks for visiting!

NAMASTE!

Cauliflower Piquant

Last night I made a cauliflower dish for dinner.  I have chosen to name it “Cauliflower Piquant”.

I will continue to add and subtract various ingredients to this recipe.  Actual Preparation time is about 1/2 an hour.  The only thing that takes a bit of time is warming it in the Dehydrator for 2 hours.

1. Cauliflower – (1/2 Head)
2. Carrots – (1/2 cup)
3. 4 Leaves Dark Kale – (Cut Chiffonade style)
   
4. Pistachios (Raw) – (1/2 Cup)
5. Tamarind Paste – (1 Tbsp Paaste in 3 Tbsp Water) *
   
6. Curry Powder – (1/2 Tbsp)
7. Cinnamin – (1 Tbsp)
   
8. Coriander – (1 Tbsp)
9. Cumin – (1 Tbsp)
10. Dates – (2 Chopped into small pieces)
11. Olives – (8 Olives – Pitted , 2 Spanish, 3 Green, 3 Kalmata)
12. Bragg Liquid Aminos – (1/4 cup) *
    
13. Cayenne – (1 tsp.)
14. Garlic – (1 clove finely minced)
15. Onion – (1 Tbsp. finely minced)
16. Ginger – (1/2 Tbsp. finely minced)
    

Preparation: Cut cauliflower into small pieces and place in a large bowl.  In a small cup prepare tamarind paste.  Set aside.  Combine all the spices, onion, ginger, garlic and Bragg Liquid Aminos in bowl with the cauliflower.  Dice the dates and olives and add to the bowl.  Chop carrots and kale; add to bowl. Add Pistachios and stir all ingredients.  Set in Dehydrator @ 115 for 2 hrs.

*NOTE: If you do not want to use the tamarind paste, I have used raw agave with molasses in equal parts.  You can use Nama Shoyu instead of the Bragg Liquid Aminos.

Champagne with this meal is a nice addition.  I have made this dish in the past a few times before.  I actually used the same ingredients, however this time I didn’t cook any of them.   RAWKIN flavor! The addition of the champagne is nice on the palate.

Stir the UN-FRY!

Vitamins, Minerals, Amino Acids.  All important stuff!  I am on a quest for wellness and hope you come along with me!

Last night I made another Un-Stir Fry.  The last Un-Stir Fry you can see here.  It was paired with the Sesame Nut Balls.  I made the RAW RICE with cauliflower and peas.  This time, I made my RAW RICE with PARSNIPS!   YUM!  I am wondering if this would make the RAW MASHED POTATOES taste better than they did before. :/  That was not a good food experience! The cauliflower left little to be desired!!

Here is the Parsnip Rice before I added anything to it…

The vegetables about to be marinated…

The list of veggies used is as follows:

1. Broccoli – (1/2 Cup) -
2. Parsnips – (1 Cup) -
3. Peas – (1 Cup)
4. Snow Peas-(1 Cup)
5. Portobello Mushrooms- (1 1/2 Cups)
6. Sesame Seeds -(Handful, Raw
7. Mushroom Marinade – (3/4 cup Nama Shoyu, 1/4 cup sesame oil, juice of 1 organic lemon)

Since I wanted that Dehydrated-Marinated Flavor (another words a bit warm) I placed the veggies in the Dehydrator for 2 hrs @ 115.  After that I added the peas and parsnip rice to the mix.  The final result is here…

And here we have a wondorful Raw Meal.  Quite delightful in the stomach I might add!  Broccoli and Peas are high in Vitamin C and Phosphorus.  A fair amount of Selenium as well.  (Minerals I will be speaking about soon!)

So this was a definite hit.  I finally was tired of just eating an avocado and salad.  It was time for some more RAW CULINARY adventures!

Special thanks to RAWMAZING!

What to eat to get that Calcium!

Another great way to make sure you are getting enough Calcium in your diet is to make sure you include servings of the following foods.

Calcium in Beans & Grains
White beans 3/4 cup	120
Navy beans 3/4 cup	94
Black Turtle beans 3/4 cup	75
Chickpeas (Chhole) 3/4 cup	58
Tofu 150g	350
Soy bean curd slab 150g	310
Cooked Soy bean 1 cup	130
Instant oats, 1 pkt	165
Calcium in Nuts
Almonds roasted 1/4 cup	93
Almonds butter 2 Tbsp	88
Sesame seeds 1/4 cup	50
Calcium in Vegetables & Fruits
Cabbage/bok choy 1/2 cup	190
Turnip greens 1/2 cup	104
Broccoli 1/2 cup	33
Okra 1/2 cup	65
Orange 1/2 cup	52
Orange juice fortified with calcium 1/2 cup	165

However, this earth and it’s wonderful bounty does not just stop at food, but also extends to spices.  So wonderful this earth is!  Below is a list of spices that will add a sort of Calicum Zing to your meal!

Cumin, Fenugreek Leaves, Mustard Seeds, Asafoetida (Indian Spice), Coriander, and our wonderful spice Clove! (No wonder so many of us enjoy Indian Food! )

Cumin – Cumin seeds contain protein, fat, carbohydrates, fiber, calcium, iron and phosphorus.

Fenugreek Leaves – Fresh tender pods, leaves and shoots which are rich in iron, calcium, protein, vitamins A and C, are eaten as curried vegetable since ancient times in India, Egypt and other countries. As a spice, fenugreek also adds to nutritive value and flavor of foods.

Mustard Seed – Mustard is categorised as a food, medicine, spice, and condiment. Mustard seeds contain many healing properties and have been used for centuries by Chinese herbalists to treat abscesses, bronchitis, colds, rheumatism, toothache, ulcers, and stomach disorders. They are an excellent source of monounsaturated fats, phosphorous, and a good source of iron, calcium, zinc, magnesium, and manganese. Mustard seeds have been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. Mustard plasters are still being used today to treat rheumatism, arthritis, chest congestion, aching back, and sore muscles.

Coriander – Coriander is rich in vitamins and minerals.  It has secured a place in receent macrobiotic philosophy (fighting disease through substantial change in the diet) also.  Coriander contains calcium, phosphorous, iron, few vitamins fron Vitamin B-Complex group and Vitamin C.  (Fresh Coriander/Cilantro is also a heavy metal detox herb.)

Asafoetida – Asafoetida is a resinous gum of a tall perennial herb, with robust carrot-shaped roots. It is dirty yellow in co lour with a pungent smell. It is used as a flavoring agent and forms a constituent of many spice mixtures.  Its mineral and vitamin contents include substantial calcium besides phosphorus, iron, carotene, riboflavin and niacin.

Clove – Cloves provide antioxidants and anti-inflammatory benefits. They are also a source of Omega-3 fatty acids, vitamin C, calcium, and magnesium.  Cloves have an intense flavour, so a small amount goes a long way. (Also a Parasite Cleanse Essential Herb!!)

Nut Milk

I thought I would begin posting some food facts and recipes, since I have completed Part 1 & 2 of a multiple part posting series I am working on.

I am working in a “Series Frame of Mind” to help with the consistent reprogramming I have been working on.  I began with the Parasite Cleanse.  I will now begin cleansing all other organs. Although I thought I would begin the complete organ cleanse system as soon as I finished my parasite cleanse I decided to wait 2 weeks and then begin this new cleansing system.

I felt it was important to both learn and supply my body with the vitamins and minerals essential to the Vegan/Vegetarian Diet.  The last two postings are about B-12, Omega-3, Calcium and Vitamin D.

I will now post some Nut Milk recipes and cover what vitamins and minerals they include by each nut.

BASIC NUT RECIPE

The basic nut recipe is a basic ratio of 2:1.

(2 cups water to 1 cup soaked nuts)

Preparation: Blend the nuts/seeds and water in a high-speed blender until liquefied and smooth.

Pour the milk through a nut bag, through a fine mesh sieve, or through cheese clothe.  Place over a large bowl to strain out the pulp. Strain the nut milk once through a nut bag, twice through a sieve or cheese cloth.

RAW CASHEWS-(per 100g)

Minerals
Calcium	37 mg	3.7%
Copper	2.195 mg	244%
Iron	6.68 mg	83.5%
Magnesium	292 mg	73%
Manganese	1.655 mg	72%
Phosphorus	593 mg	85%
Selenium	19.9 mcg	36%
Zinc	5.78 mg	52.5%

Vitamins
Folates	25 mcg	6%
Niacin	1.062 mg	6.5%
Pantothenic acid	0.864 mg	17%
Pyridoxine	0.417 mg	32%
Riboflavin	0.058 mg	4.5%
Thiamin	0.423 mg	35%
Vitamin A	0 IU	0%
Vitamin C	0.5	1%
Vitamin E-γ	5.31 mg	35%
Vitamin K	34.1	28%

Cashew nuts are very rich source of minerals like manganese, potassium, copper, iron, magnesium, zinc and selenium. Eat just a handful of cashew nuts every day to avoid minerals deficiencies. Selenium is an important micro-nutrient which functions as co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidant in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

RAW ALMOND-(per 100g)

Vitamins
Folates	50 mcg	12.5%
Niacin	3.385 mg	21%
Pantothenic acid	0.47 mg	9%
Pyridoxine	0.143 mg	11%
Riboflavin	1.014 mg	78%
Thiamin	0.211 mg	16%
Vitamin A	1 IU	0%
Vitamin C	0	0%
Vitamin E	26 mg	173%

Minerals
Calcium	264 mg	26%
Copper	0.996 mg	110%
Iron	3.72 mg	46.5%
Magnesium	268 mg	67%
Manganese	2.285 mg	99%
Phosphorus	484 mg	69%
Selenium	2.5 mcg	4.5%
Zinc	3.08 mg	28%

Almonds are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol”.  The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

RAW MACADAMIA NUTS

Vitamins
Folates	11 mcg	3%
Niacin	2.473 mg	15%
Pantothenic acid	0.758 mg	15%
Pyridoxine	0.275 mg	21%
Riboflavin	0.162 mg	12%
Thiamin	1.195 mg	100%
Vitamin A	0 IU	0%
Vitamin C	1.2 mg	2%
Vitamin E	0.24 mg	1.5%

Minerals
Calcium	85 mg	8.5%
Copper	0.756 mg	84%
Iron	3.69 mg	46%
Magnesium	130 mg	32.5%
Manganese	4.131 mg	180%
Phosphorus	188 mg	27%
Selenium	3.6 mcg	6.5%
Zinc	1.30 mg	11%

Macadamia Nuts are excellent source of minerals such as calcium, iron, magnesium, manganese and zinc. 100 g nuts provide 3.6 mcg of selenium. Selenium is cardio-protective and an important anti-oxidant cofactor for glutathione peroxidase enzyme.  The nuts also contain small amounts of vitamin-C, vitamin E. Both these fat soluble vitamins are potent anti-oxidant activities which serve to protect cell membranes and DNA from harmful oxygen free radicals.