Showing posts with label raw. Show all posts
Showing posts with label raw. Show all posts
Sunday, March 22, 2015
High Raw or Raw High
People like to label things and raw foodists are no different. Theres a label right there: raw foodist. How do you get to be one of those? Purists would say you must consume only raw, living foods not heated above 118 degrees. Do that, and youre 100% raw. Or perhaps youre high raw, eating primarily a plant-based diet but still consuming some cooked foods. Are you vegan? Vegetarian? Do you eat 80-10-10 or 811rv?
It can make your head spin.
Me? I consume only fresh juice and fruit before noon and eat only raw foods prior to dinner, at which time I may have some cooked food including fish (gasp!), but I always eat my raw foods first. I average between 85-90% raw each day, so I guess that makes me high raw.
But what I really want to talk about is the raw high Ive been experiencing. Dare I say, euphoria?
Listen, if you ever even suggested to me that I might some day feel this way, I would think you were one step away from the loony bin. In fact, a few years back, I had a psychic tell me that she read my Akashic Records and saw that if I ate a diet of primarily fruits, vegetables, nuts and seeds, my body would thrive, find its natural weight and any and all physical ailments would vanish. Live on fruits, vegetables, nuts and seeds? Right. I thought she was wackydoodle and dismissed everything she said to me.
And so, I continued on the road I was on. Burgers, fries and milkshakes were my three food groups. Grumpy, Dopey and Sneezey were my constant companions. I was obese, depressed, constantly exhausted, suffered from chronic edema, allergies, heartburn, and a slew of aches and pains.
Imagine what its like walking around all day, every day, with a 20 pound backpack strapped on, 10 pound ankle weights on each leg, and carrying a 5 pound jug of water in each arm. Hard work. Exhausting.
Now imagine what it feels like when you remove that extra 50 pounds youve been carrying around with you everywhere you go.
FREEDOM. Woo Hoo! Happyhappy, joyjoy.
Thats what I experienced yesterday. It was a picture perfect autumn day. Blue skies and 68 degrees. I set off on a short hike with my Siberian Husky, Maya...
And, heres what I began noticing: I didnt feel winded, short of breath. My heart wasnt racing. My back wasnt aching. My feet werent throbbing. I wasnt sweating like a pig. Hmmmm, thats weird.
So. I kept going...and going...and going...and going...
Ohmygosh, we hiked for over two hours. Up hills, down hills. We even ran. Not a long distance, mind you, but we ran.
Raw high: what you experience after flooding your body with live enzymes and awakening from a food-induced stupor.
Raw high: beats a sugar high, hands down.
Raw high: feeling vibrant and ALIVE.
Raw high: now available at your local farmers market.
It can make your head spin.
Me? I consume only fresh juice and fruit before noon and eat only raw foods prior to dinner, at which time I may have some cooked food including fish (gasp!), but I always eat my raw foods first. I average between 85-90% raw each day, so I guess that makes me high raw.
But what I really want to talk about is the raw high Ive been experiencing. Dare I say, euphoria?
Listen, if you ever even suggested to me that I might some day feel this way, I would think you were one step away from the loony bin. In fact, a few years back, I had a psychic tell me that she read my Akashic Records and saw that if I ate a diet of primarily fruits, vegetables, nuts and seeds, my body would thrive, find its natural weight and any and all physical ailments would vanish. Live on fruits, vegetables, nuts and seeds? Right. I thought she was wackydoodle and dismissed everything she said to me.
And so, I continued on the road I was on. Burgers, fries and milkshakes were my three food groups. Grumpy, Dopey and Sneezey were my constant companions. I was obese, depressed, constantly exhausted, suffered from chronic edema, allergies, heartburn, and a slew of aches and pains.
Imagine what its like walking around all day, every day, with a 20 pound backpack strapped on, 10 pound ankle weights on each leg, and carrying a 5 pound jug of water in each arm. Hard work. Exhausting.
Now imagine what it feels like when you remove that extra 50 pounds youve been carrying around with you everywhere you go.
FREEDOM. Woo Hoo! Happyhappy, joyjoy.
Thats what I experienced yesterday. It was a picture perfect autumn day. Blue skies and 68 degrees. I set off on a short hike with my Siberian Husky, Maya...
And, heres what I began noticing: I didnt feel winded, short of breath. My heart wasnt racing. My back wasnt aching. My feet werent throbbing. I wasnt sweating like a pig. Hmmmm, thats weird.
So. I kept going...and going...and going...and going...
Ohmygosh, we hiked for over two hours. Up hills, down hills. We even ran. Not a long distance, mind you, but we ran.
Raw high: what you experience after flooding your body with live enzymes and awakening from a food-induced stupor.
Raw high: beats a sugar high, hands down.
Raw high: feeling vibrant and ALIVE.
Raw high: now available at your local farmers market.
Tuesday, March 10, 2015
Spring Has Sprung In Raw Food Land
Spring is the season of rebirth, when the Earth awakens from her long winters nap with the promise of new life. Raw Food Land has recently seen the birth of some exciting new ventures...
Anthony Anderson, better known as RawModel, has turned his passion for cacao truffles into Blackbird Naturals: Food That Sings.
Anthony Anderson, better known as RawModel, has turned his passion for cacao truffles into Blackbird Naturals: Food That Sings.
You have your choice of raw vegan or grassfed organic ingredients. Every delicious order is handmade fresh. Of course the key ingredient in each truffle is L - O - V - E. Would you expect anything less from Anthony?
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Matt and Angela Stokes-Monarch have landed in Vilacabamba, Ecuador. If youre not familiar with this pristine Valley of Longevity in South America, be sure to take a tour of their new digs HERE.
Their sweet property is already home to lush vegetation and native fruit trees, but the couples dream is to create their own edible food forest. Long inspired by the teachings in the Anastasia
books, watch as Angela begins planting seeds Anastasias way.
books, watch as Angela begins planting seeds Anastasias way. More videos of the Stokes-Monarchs latest adventures can be found on The Raw Food World TV Show.
Lest you think thats all these two have been up to, guess again. After much anticipation, yesterday marked the grand opening of the NEW Raw Food World Store.
To celebrate, they are generously offering everyone a 13% OFF Discount Coupon for any order at the store, until Midnight PDT, Sunday, March 21st.
Been dreaming of that Hurom Slow Juicer? Now would be an opportune time to make your dream a reality. Just enter the coupon code "NewStore" when placing your order this week. For all you folks outside of the United States, youll be delighted to hear that the new store is finally set up to process international orders just as easily as domestic orders.
But wait, theres more! The shiny new site also has a cool new Q&A Forum. The area was designed to allow anyone to answer questions and "vote" on the answer that makes the most sense. Answers with the most "thumbs up" float to the top of the pile.
Check it out and get the 411 on everything from colonics to wheatgrass. Have a burning question? Sign up and ask away.
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Spring has sprung in Raw Food Land!
Natures Prozac Hot Chocolate In The Raw
Oh baby, its cold outside. Didnt break 20 degrees here today. And with the wind chill factored in, well, lets not even go there.
Cutest thing I heard this week: Aimee (aka A Bitt of Raw) said it was so cold in Seattle, she turned on her self-cleaning oven to warm up the house. Thats one way for a raw foodist to make use of her oven! Usually, the only time it gets turned on is when making dog biscuits. Her poor pooches gathered round, thinking they were getting homemade treats. No such luck.
My fur kid and I went hiking in this frigid weather today. Crazy? Yes, but youll recall that I have a Siberian husky and shes over the moon when the temperature drops like this. Me, not so much. Once home, I threw another log on the fire and immediately set to work on warming my innards.
Hot Chocolate In The Raw
A raw cacao bean contains over 300 identifiable chemical compounds, making it one of the most complex food substances on Earth. Heres just a small sampling of the goodies:
Cutest thing I heard this week: Aimee (aka A Bitt of Raw) said it was so cold in Seattle, she turned on her self-cleaning oven to warm up the house. Thats one way for a raw foodist to make use of her oven! Usually, the only time it gets turned on is when making dog biscuits. Her poor pooches gathered round, thinking they were getting homemade treats. No such luck.
My fur kid and I went hiking in this frigid weather today. Crazy? Yes, but youll recall that I have a Siberian husky and shes over the moon when the temperature drops like this. Me, not so much. Once home, I threw another log on the fire and immediately set to work on warming my innards.
Hot Chocolate In The Raw
A raw cacao bean contains over 300 identifiable chemical compounds, making it one of the most complex food substances on Earth. Heres just a small sampling of the goodies:
- Anandamide, a neurotransmitter known as "the bliss chemical"
- Arginine, natures aphrodisiac
- Magnesium for healthy heart function
- Serotonin, anti-stress neurotransmitter
- Tryptophan, anti-depressant amino acid
- Phenylethylamine, controls the ability to focus attention and stay alert
- Polyphenols, antioxidants
4 C almond milk*
4 ounces raw cacao beans
1/2 C raw honey
1 vanilla bean, scraped
1 cinnamon stick, broken into pieces
1/4 tsp nutmeg
*Instructables: How to Milk an Almond
Blend ingredients on high speed until smooth and creamy. If you have a high-powered blender, you can continue blending until the mixture begins to heat up. Or, you can warm your hot chocolate using one of the methods I mentioned here — either using a double boiler or a mason jar submerged in hot water.
Pour into your favorite (pre-warmed) mug and enjoy! Wanna really warm your tum-tum? Make like a Mayan and sprinkle in a wee bit of cayenne pepper before serving. Fire down below!
How bout a little somethin somethin to go with your hot chocolate? You might sample my Holiday Sugar Plums or nosh on these beauties.
Thumbprint Cookies
Yields two dozen cookies
Dough:
1 medium zucchini, peeled and chopped
2 C almond meal
1/4 C raw honey
1 tsp vanilla extract
1/4 tsp cinnamon
1 tsp orange zest
1/2 tsp sea salt
1/2 C raw nuts, finely chopped
Filling:
1/2 C raspberries (thawed, frozen raspberries can be used)
1/4 C raw honey
To make the dough: In a food processor, blend zucchini until pureed. Add almond meal and pulse until mixed. Transfer into a large bowl, add the honey, vanilla, cinnamon, orange zest, salt and mix well by hand. Chill dough in freezer for 20-30 minutes.
Shape into small balls by rolling between the palms of your hands. Roll each ball in chopped nuts and place on a dehydrator tray lined with a ParaFlexx sheet. Using your thumb, make an indentation into the center of each ball.
Dehydrate at 105 degrees for about 4 hours. Remove the ParaFlexx sheet. Dehydrate another 2-3 hours. Climate, temperature and humidity all affect dehydrating time. The cookies should be crispy on the outside and still moist inside.
To make the filling: Blend together raspberries and honey to make a jam. Fill the center of each cookie as it comes out of the dehydrator.
What do you have planned for this winter weekend? Snuggle up to someone you love and stay warm!
Monday, March 9, 2015
Why Raw Foods Make you Feel Alive
Although not 100% raw (I am aiming towards this!), eating more raw foods is so liberating and can really make you feel alive! A fresh salad with herbs is so refreshing to the taste buds it really can push you to another level with your thoughts and your health. You start to become more aware of the other choices which may be cooked and not so healthy for you. All the while the raw foods totally rock! When the salad dressing is raw also, it can really take the salad into a new taste zone (I mean there is no point in eating a salad if the dressing is highly processed).
My salads usually consist of tomatoes; bell peppers; lettuce; avocado; Scotch Bonnet Chillis; lemon; cumin; Himalayan sea salt; celery; peas; parsley; coriander.
Eating raw foods seems to be such an easy option once you have incorporated more fresh fruits and veges into your lifestyle it brings so much colour and vibrancy into your lifestyle and helps you to feel more energetic.
Once you get on raw food it becomes clearer why this is the best way to eat as you move further away from the processed food because,when you eat that other stuff you can feel the effects on the physical body.
Eating raw is a commitment to helping yourself cleanse and detox from the accumulated baggage you get when you eat too many pasties!
Although raw is a journey and a lifestyle shift so this is a continuous evolution of change as the human body cleans itself to create an authentic version of itself.
Read more »
I usually eat a salad a day unless I juice or if I am out for lunch (and then I am scanning the salad options on the menu). It is easy to eat junk food but salad makes you feel so much better!
I absolutely love the salads that the Liferegenerator makes and Dara Dubonet so check out her channel:
My salads usually consist of tomatoes; bell peppers; lettuce; avocado; Scotch Bonnet Chillis; lemon; cumin; Himalayan sea salt; celery; peas; parsley; coriander.
Eating raw foods seems to be such an easy option once you have incorporated more fresh fruits and veges into your lifestyle it brings so much colour and vibrancy into your lifestyle and helps you to feel more energetic.
Once you get on raw food it becomes clearer why this is the best way to eat as you move further away from the processed food because,when you eat that other stuff you can feel the effects on the physical body.
Eating raw is a commitment to helping yourself cleanse and detox from the accumulated baggage you get when you eat too many pasties!
Although raw is a journey and a lifestyle shift so this is a continuous evolution of change as the human body cleans itself to create an authentic version of itself.
Sunday, March 8, 2015
A Simple Raw Vegan Asian Pear And Raspberry Crisp With Walnut Hempseed Crumble
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| This no-cook crisp features pears and fresh raspberries Follow Foods For Long Life on FACEBOOK ! |
Crisps - The Perfect Dessert!
I love fruit crisps. When they are baked, they fill the house with yummy aromas. When they are raw, they truly capture the flavor of the fresh fruit. As the holidays approach, consider serving a fresh crisp! Last fall I posted a raw Pear and Apple Crisp with Raisins. Todays crisp uses Asian pears, fresh raspberries and an omega-3 rich crumble made from English walnuts and hempseeds. I think youre going to love it! Its so fresh and healthy, I just ate the leftovers for breakfast!
Unlike my other crisp recipes, this one is easier. I made a quick crumble to sprinkle under and over the fruit and thats it, were done! I wanted to limit the handling of the fruit as the raspberries are so delicate.
Asian Pears
There were some beautiful Asian pears in the grocery store this weekend. If you havent had one of these wonderful fruits yet, you should try them. Unlike traditional pears, they are firm when ripe (more like an apple), crisp and far less perishable.
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| A Niitaka Asian pear |
Adding Hemp to the Crumble Topping
I usually make crumble topping with English walnuts, almonds or other raw nuts. Todays recipe uses a combination of walnuts and one of my favorite "power seeds", raw hemp seeds. Hemp seeds are tender with a nutty flavor and unlike chia or flaxseeds, they dont need soaking. I sprinkle them on fruit or green salads, on oatmeal and cream of wheat and occasionally I just eat them out of the package with a spoon! They are a wonderful source of ALA omega-3 fatty acids and they contain a surprising amount of high quality "complete" protein. Three tablespoons of hemp seeds has as much protein as 2 medium eggs! So the next time someone asks you, "where do you get your protein", tell them you eat hemp seeds! One of my favorite brands is Nutiva organic shelled hempseeds.
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| 3 tablespoons of shelled raw hemp seeds have: 174 calories 11 grams protein 3 grams omega-3 and 7.5 g omega-6 fatty acids |
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| Spread fruit out in a pan over 1/2 cup of crumble topping |
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| Sprinkle remaining crumble on top |
Simple Asian Pear and Raspberry Crisp
Raw Vegan, Gluten Free
[serves 10]
For the topping
3/4 cup raw English walnuts
3 Medjool dates
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup raw, shelled hemp seeds
3 tablespoons shredded, unsweetened coconut
For the filling
6 cups peeled Asian pears, thinly sliced and cut into smaller pieces
2 teaspoons Fruit-Fresh produce protector (or 1 tablespoon lemon juice)
1 1/2 cups fresh raspberries
To make the crumble topping, place walnuts, dates, cinnamon and salt in a food processor with an S blade and process until the mixture begins to stick together.
Add hemp seeds and coconut and briefly process to incorporate. Set aside.
Prepare pears and place them in a large bowl and toss with Fruit-Fresh product protector or lemon juice to prevent discoloration. Gently fold in raspberries.
Sprinkle 1/2 cup of the prepared crumble topping on the bottom of a 9 inch round pie pan or an 8"x8" square pan. Spread all the fruit over the crumble making sure the raspberries are evenly distributed.
Sprinkle the remaining crumble topping over the fruit.
Cover with plastic wrap and refrigerate or serve immediately. Raspberries are very perishable so eat within 1 or 2 days.
Per serving: 180.8 calories, 10.9 g fat, 1.7 g saturated fat, 1.6 g omega-3 and 5.4 g omega-6 fatty acids, 0 mg cholesterol, 4.8 g protein, 18.7 g carbohydrates, 5.9 g dietary fiber and 59 mg sodium.
Raw Cranberry Relish and Low Sugar Cranberry Sauce
Cranberries Have Important Medicinal Properties
Cranberries can be very helpful in preventing urinary tract infections. Cranberry juice and cranberry supplements are often used for this purpose. This powerful "cousin of the blueberry" contains proanthocyanidins or "PACS" that prevent certain bacteria, like E. coli, from sticking to the walls of the urinary tract. E. Coli are responsible for over 80% of urinary tract infections. If you dont want to drink cranberry juice every day, you can take cranberry supplements. I took CranActin by Solaray for many years and found the product to be very effective. Im sure there are other good brands available also.
High in Antioxidants
A study revealed that cranberries were found to have an extremely high level of antioxidant phenols. They had five times the antioxidant content of broccoli! Antioxidants reduce free-radical and oxidative damage.
Lowers Bad Cholesterol
Cranberries are high in flavonoids which help prevent bad cholesterol (LDL) which can lead to artheroscierosis. This "hardening of the arteries" can result in a stroke or cardiovascular disease.
Cranberry Recipes
Below are two cranberry recipes. The first one is a simple raw relish. Sweetened by dates, it can be made in minutes. Feel free to add apples or pecans to this relish but grind the cranberries and dates first, add chopped apples and pecans and process again, briefly.
The cooked cranberry sauce below uses apple juice, liquid stevia and a reduced amount of sugar to sweeten the dish. The popular recipe on the back of cranberry packages uses 1 cup of sugar where this recipe uses one third of the amount. A serving of this recipe is only 66 calories versus 116 calories in the original recipe. Dieters and diabetics can eliminate all of the sugar and use more stevia. That would reduce the calories to only 19 per serving. Stevia is a natural herb and considered one of the safest sugar substitutes. Use a few drops at a time as too much stevia can have the reverse effect and make your dish bitter. A brand that I like is Stevita liquid extract. I use only 2 or 3 drops to sweeten my morning tea. When baking, I generally use powdered stevia and mix it in the flour. There are now many brands of both powdered and liquid stevia now that it has been approved by the FDA.
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Raw Cranberry Relish [serves 12]
12 oz package of fresh cranberries
10 Medjool dates, pitted and chopped
Wash cranberries. Place in a food processor with the Medjool dates and process until you reach the desired consistency. You can make this ahead of time so just refrigerate until needed. (If desired, you may add chopped apples and pecans and process again briefly.)
Per Serving: 68 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 0 g protein, 18 g carbohydrates and 2.7 g of fiber.
Low Sugar Cranberry Sauce [serves 8]
12 oz package of fresh cranberries
1 cup organic apple juice *
1/3 cup Sucanat or other organic cane sugar
Stevia to taste for added sweetness
* You may substitute orange juice for the apple juice and add 1 teaspoon of orange zest
Wash cranberries. Place in a small saucepan with apple juice and sugar. Bring to a boil and cook until all the cranberries pop and the sauce thickens (about 4 or 5 minutes). Add stevia to taste. Dont add too much or it can taste bitter. You can make this ahead of time so refrigerate until needed.
Per serving: 66 calories, 0 g of fat, 0 g saturated fat, 0 mg cholesterol, 0 g protein, 16.3 g carbohydrates and 1.5 g fiber.
Saturday, March 7, 2015
Jennifer Cornbleets Raw Vegan Jumble Berry Upside Down Cake A Big Hit At Sonoma County Raw Health Expo
Jennifers latest book on raw desserts.
Jennifer Cornbleet at Sonoma Countrys Raw Health Expo
Once again, Jennifer Cornbleet whips up a dish in minutes in front of an adoring crowd at the recent Raw Health Expo in Sebastopol. Jennifer has always been one of my favorite raw chefs and has been the inspiration for many of my healthful raw recipes. What sets her apart is her ability to make delicious dishes in minutes, not hours, and without the use of fancy or expensive equipment.
At this raw food demonstration, she made a beautiful upside-down cake with a mixture of seasonal fresh blueberries, raspberries and strawberries. She did this at the very end of the discussion of her latest book, "Raw For Dessert", in which this recipe can be found. As the time keeper started flashing cards saying, "15 minutes left", then "10 minutes left", I kept wondering when she was going to make this cake? Finally, with only 5 minutes to go she began whipping up the raw crust and scooping berries into a pan. Minutes later, after pressing two layers of berries and 2 layers of crust into a parchment lined cake pan, she quickly ran a knife around the edges, turned the pan upside down and voilà, a beautiful dessert! I will definitely be serving this at my next dinner party!
But How Healthful is this Cake?
Although raw desserts tend to be high in fat and calories, the ingredients of dates, nuts and coconut are natural, unprocessed and free of cholesterol. Jennifer points out that in raw recipes these ingredients take the place of processed sugar, high cholesterol butter and white flour found in traditional cake recipes. I did an analysis of the nutritional content of her recipe and found the recipe to be under 250 calories per slice (pretty good for a rich cake). Though high in fat (16.2 g of fat, 6.9 g of which is saturated), the fats come from omega 3 rich walnuts and tropical oils. In fact each slice has a whopping 1.3 grams of omega 3 essential fatty acid. In addition, each slice provides over 5 grams of fiber, far greater than what you would find in a traditionally made cake. I wouldnt call this cake a "health food" that you should consume everyday, but for a special dessert, this fresh and delicious dessert is a keeper.
With Jennifers permission, I will share this wonderful recipe with you. Here it is!
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Jennifer Cornbleets Jumble Berry Upside-Down Cake
From her book, "Raw For Dessert"
[One 6 inch cake makes 8 servings]
The Berries
1 cup fresh blueberries
3/4 cup fresh raspberries
3/4 cup sliced fresh strawberries
1 tablespoon light agave syrup (optional)
The Shortbread Crust
1 cup unsweetened shredded dry coconut
1 cup raw English walnuts (unsoaked)
1/4 teaspoon salt
6 pitted Medjool dates
Place the berries and agave syrup in a mixing bowl, toss to combine and let sit for 5 minutes. She left out the agave syrup during the demonstration and I dont think its necessary either. But the agave will make it sweeter and juicier.
To make the shortbread crust, place the coconut, walnuts and salt in a food processor fitted with the S blade. Process until finely ground. Add the dates and process until the mixture begins to stick together. Dont over-process. Set crust aside.
Line a 6 inch cake pan with parchment paper. Place half of the berries on the paper and top with half of the crust, distributing it evenly. Press down with your hand to compact. Repeat with the remaining berries, and then cover with the remaining crust. Chill in the refrigerator for at least 30 minutes or up to 12 hours before serving.
To serve, run a knife around the edge of the pan to loosen the cake. Place a serving plate upside down on the cake pan. Invert, then lift the pan off. Remove the parchment.
Covered with plastic wrap and stored in the refrigerator, Jumble Berry Upside-Down Cake will keep for 2 days.
Per serving (with agave syrup): 247.4 calories, 16.2 g fat, 6.9 g saturated fat from tropical oils, 0 mg cholesterol, 3.2 g protein, 25.4 g carbohydrates and 5.4 g of fiber.
Per serving (without agave syrup): Reduced to 239.9 calories, 23.4 g carbohydrates and the rest of the nutrient values are the same as above.
Raw Garden Salsa with Cherry Tomatoes Rich with Lycopene
Shopping in my garden for salsa ingredients.
Raw garden salsa with optional fresh corn.
Summers Bounty
One of the best things about summer is the abundance of vine ripened tomatoes. You know, the ones that actually taste like tomatoes unlike the ones we buy in the winter at the local grocery store. And then there are the cherry tomatoes. You cant pick them fast enough. I love "shopping" in my garden and this morning I picked a basket of cherry tomatoes, some basil and a few small jalapenos. To this Ill add the garlic Ive already harvested and Ive got most of the ingredients for todays raw garden salsa. This recipe is low in calories and saturated fat and has no cholesterol.
Nutritional Benefits of Tomatoes
Tomatoes are packed with vitamin C. One cup provides about half of your daily requirement. Since this vitamin is very heat sensitive, this raw salsa will preserve its vitamin C content. Tomatoes also contain lots of vitamin A, K, potassium and manganese. They are a very good source of fiber and are most noted for their high content of lycopene. This well publicized carotenoid is known to have high antioxidant and cancer fighting properties.
As a strong antioxidant, Lycopene has been shown to help prevent heart disease. This phytochemical has also been associated with the reduction of numerous types of cancers such as prostate, lung, pancreatic and intestinal cancers. Because carotenoids are fat soluble, they are more effective when eaten with high fat foods. Ive added a tablespoon of extra virgin olive oil to this salsa recipe for that purpose. To get a similar effect, and an added taste treat, you can substitute half a chopped avocado for the olive oil. Some studies show that cooked tomatoes have more of an affect in reducing prostate cancer although raw tomatoes also showed some benefit.
How to Serve
For a completely "raw" appetizer, serve with zucchini slices or raw chips (see my April 14, 2009 post for raw jalapeno corn chips), or buy your favorite healthy chip. I like to serve Trader Joes "hemp tortilla chips with black sesame seeds".This salsa also makes a great topping for grilled salmon or you can try adding it to your favorite taco or burrito recipe. Or, if youre in the mood for pasta, mix an extra tablespoon of olive oil into the garden salsa and throw it on top of hot whole wheat fusilli.
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Raw Garden Salsa with Cherry Tomatoes
[serves 4 without corn or 6 with the optional fresh corn]
2 cups cherry tomatoes, quartered or halved depending on size
2 teaspoons fresh garlic, minced
2 tablespoons scallion, finely sliced (white and green parts)
1 jalapeno pepper finely chopped, about 1 tablespoon
2 packed tablespoons fresh basil, chopped
2 tablespoons freshly squeezed lime juice
1/4 teaspoon sea salt or to taste
2 shakes of black pepper or to taste
1 tablespoon extra virgin olive oil (or 1/2 chopped avocado)
1 cup fresh corn kernels, about 1 large ear - optional
Per serving (without corn, 4 servings): 50 calories, 3.5 g fat, 0.5 g saturated fat, 0 g cholesterol, 0.5 g protein, 4.4 g carbohydrates and 1.0 g of fiber.
Per serving (with corn, 6 servings): 55 calories, 2.7 g fat, 0.3 g saturated fat, 0 g cholesterol, 1.2 g protein, 7.8 g carbohydrates and 1.3 g of fiber.
Raw Vegan Taco Salad—Rich in Omega 3 Fatty Acid
Day 26 of our “One Month Raw Food Cleanse”
I’ve been craving Mexican food and this hearty salad does the trick. It’s quick and easy and uses the heart healthy walnut “taco meat” used in the May 5th “Soft Taco” recipe and the “lime chia seed dressing” posted on April 9th. A single serving delivers 4.1 grams of omega 3 fatty acid in a perfect 4:1 ratio of omega 6 to omega 3.
As we wind down our one month raw food cleanse, you should go through the many healthy raw recipes I’ve posted over the past few months and continue to incorporate your favorites into your normal eating regimen. I think this one could become one of your favorites!
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Raw Vegan Taco Salad [serves 2]
1 small head of butter or red leaf lettuce, cleaned and torn into bite sized pieces
4 small tomatoes, cut into eighths
Kernels from 1 small ear of fresh corn
1 green onion, thinly sliced
1/2 medium avocado, sliced
2/3 cup raw walnuts
2/3 teaspoon chili powder
2 teaspoons Nama Shoyu soy sauce
1 teaspoon chia seeds
2 tablespoons water
1 tablespoon fresh cilantro, chopped
2 tablespoons freshly squeezed lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon sea salt
Pinch of cayenne pepper
To make the dressing, combine the chia seeds with 2 T of water. Set aside until it forms a gel (about an hour). Once it gels, add cilantro, lime juice, olive oil, sea salt and pepper.
For the taco meat, put the walnuts, chili powder and Nama Shoyu in a food processor and briefly process until the mixture resembles taco meat. Do not over process.
Prepare the salad by combining the lettuce, tomatoes, corn and green onion. Dress the salad with the lime chia seed dressing and place on two large plates. Top each salad with half of the avocado slices and half of the taco meat. For a vegetarian version, add crumbled goat cheese.
Per serving: 474 calories, 39.2 g fat, 4.3 g saturated fat, 0 g cholesterol, 12.6 g protein, 29.2 g carbohydrates, 11.3 g fiber, 4.1 g omega 3 and 16.7 g omega 6 fatty acid.
Menu for Day 26
Breakfast is a smoothie with banana, pear, spinach, stevia, two brazil nuts and a teaspoon of vitamineral green. Lunch is faux “tuna fish salad” posted April 25, 2009 but instead of stuffing an heirloom tomato, I’m stuffing a red bell pepper half. I’ll snack on fruit and vegetable slices today since there are quite a few nuts and seeds in my meals. Dinner is the featured “taco salad” recipe. Dessert is watermelon.
Friday, March 6, 2015
Raw Vegan Caprese Salad
Day 29 of Our “One Month Raw Food Cleanse”
My husband and I love Caprese salad. It’s usually made, of course, with fresh Italian mozzarella cheese. There is no need to give up this wonderful dish while on a raw food diet. Simply replace the mozzarella with this simple cashew cheese and you have a very beautiful and tasty dish. The raw version has no cholesterol and one third the saturated fat. For the best results, use vine ripened heirloom tomatoes, the freshest basil, and a good quality extra virgin olive oil.
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Raw Vegan Caprese Salad [serves 4]
4 medium vine ripened heirloom tomatoes
1/4 cup chopped fresh basil and 4 sprigs for garnish
4 teaspoons extra virgin olive oil
Freshly ground pepper to taste
Himalayan or sea salt to taste
1 cup of raw cashews soaked in filtered water for 6 hours
3 tablespoons of freshly squeezed lemon juice
1 teaspoon Himalayan or sea salt
1/4 cup (or a little more) filtered water
To make the cheese, soak 1 cup of raw cashews in filtered water for 6 hours. Rinse the cashews well and place in a Vita Mix blender with lemon juice, 1 teaspoon of salt and 1/4 cup of water. Blend until absolutely smooth, scraping down the sides of the blender and adding a tiny bit more water only if needed. Place the cashew cheese in a small bowl and refrigerate for a minimum of 30 minutes.
Slice the top and bottom off of each tomato and cut the remaining center into 3 thick slices. Build the Caprese salad on four small salad plates starting with 1 slice of tomato, a heaping tablespoon of cheese spread in a circle over the tomato slice, another tomato slice, another layer of cheese and a third tomato slice and a final layer of cheese. Sprinkle a tablespoon of chopped basil over each salad and garnish each with a basil sprig. Top each salad with freshly ground black pepper, salt and 1 teaspoon of extra virgin olive oil. Serve immediately.
Per serving: 199 calories, 17 g fat, 3 g saturated fat, 0 cholesterol, 5.3 g protein, 9.3 g carbohydrates and 1.3 g fiber.
Menu for day 29
Breakfast is a blueberry smoothie. Lunch is a Caprese salad with sprouted lentil crackers (see May 18, 2009 posting for the crackers). Snack is half a cantaloupe filled with sliced strawberries. We’re going out to dinner so I’ll probably have a big salad (I’ll bring some raw nuts and raisins to throw on top of it).
Dr Michael Klaper Tells Raw Food Vegans What They Need To Know About Vitamin B12 At Raw Health Expo
This vegan lemon basil pesto contains B12-rich nutritional yeast
The Truth Is Refreshing at Sebastopol Raw Food Expo
On July 31st and August 1st I attended the Sonoma County Raw Health Expo in Sebastopol, California. I havent been to a raw food expo in a while. What I noticed this time was that the speakers were more realistic and forthright in their opinions about the few nutritional risks of a 100% raw food diet. In the past, many of the speakers would insist that everything that anyone could possibly need can be obtained from raw, live plants. I spent years studying this question. In fact my PhD dissertation topic was, "The Nutritional Adequacy of a Raw Food Vegan Diet". In this I concluded that you could not get adequate amounts of vitamins D and B12 from raw plants alone. For these you must supplement or eat foods that contain them. I also concluded that careful meal planning was required to ensure the adequate consumption of vitamins E and B2, calcium, iodine, iron, zinc and the amino acid, methionine. Since that study, I would add today that although the omega 3 fatty acid ALA is easily obtained in the raw food diet, the more important DHA and EPA omega 3 fatty acids are not. Although these are said to be manufactured by the body from ALA, it is now known that in most people this process is very inefficient and some people cannot make this conversion at all. A person who is on a 100% raw food diet for an extended period of time should have their blood tested for all essential vitamins, minerals and essential fatty acids, especially if they are pregnant or breast feeding.
Dr. Michael Klaper, a specialist in vegan nutrition, gave an excellent talk on vitamin B12. He clearly stated that you cannot get vitamin B12 from plants, period. There are several myths held by some of the early raw food pioneers that Dr. Klaper dispelled.
Myth Number One: You could get sufficient amounts of this nutrient from the B12 produced in your intestines by friendly bacteria.
Truth: Although it is true that bacteria in your intestines produce vitamin B12, it is produced well beyond the point where it would be absorbed.
Myth Number Two: B12 can be found on vegetables that are not washed because the bacteria-enriched dirt would supply adequate amounts of this critical nutrient.
Truth: This may be true in developing countries where unwashed vegetables are fertilized by human manure but it is not true in industrialized countries.
Myth Number Three: Raw food vegans who havent supplemented in years but show no deficiencies are OK.
Truth: Vitamin B12 is stored in the body and only a small amount of it is lost each day. It could take years for a person to develop a severe deficiency. Unfortunately, when it does, it could be irreversible.
Here are more highlights from Dr. Klapers talk:
Why We Need Vitamin B12
Vitamin B12, also known as cobalamin, is required for:
* Production of red blood cells. Deficiency leads to anemia.
* Healthy nerves and spinal cord. Deficiency could lead to irreversible spinal cord damage.
* Healthy brain function. Deficiency leads to dementia.
* Detoxification of homocysteine. Deficiency leads to elevated levels of the amino acid homocysteine which can damage arteries and lead to cardiovascular disease.
Are There Vegan B12 Sources?
The only real natural source of vitamin B12 are from microorganisms and the animals that consume them. There are no reliably good "natural vegan sources". It was once thought that tempeh, tofu, miso, shoya, tamari and umeboshi plums were sources but further analysis found no significant B12. It was also thought that seaweeds, algae, chlorella and spirulina were high in B12 however, it was found that they actually contain B12 "analogues". These analogues are structurally similar to vitamin B12 and can actually block the B12 receptors and increase the risk of deficiency.
Dr. Klaper recommends getting vitamin B12 from multiple sources like Vegetarian Support Formula Red Star Nutritional Yeast and B12 supplements. The most absorbable form of B12 supplements, according to Klaper, is hydroxocobalamin, and he recommends taking 5 micrograms daily or even a monthly injection.
The Most "At Risk" Individuals
Dr. Klaper said that the people most "at risk" for vitamin B12 deficiency are long term vegans and infants of vegans who are breast fed. He very strongly warned, "If a vegan nurses their child without taking vitamin B12 they are putting their child at risk!"
A big thanks to Dr. Klaper for his honesty and for spreading the word on this very important matter. It is easy to get swept away with being raw and wanting to do absolutely everything in a natural way. But vitamin B12 deficiency is very real and very dangerous.
For a raw food recipe that uses vitamin B12-rich nutritional yeast, see my Raw Vegan Lemon Basil Pesto with Raw Zucchini Spaghetti.
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