Avocado-Seaweed Salad…"Arame Style"

Who eats enough minerals?…..I mean, I don't even know if that's possible. Anyway I'm always on the lookout for more. Truth be told, while I love miso soup (here's a recipe, if you'd like to make some) and nori rolls, and eat dulse regularly, I don't really eat any of the other seaweeds much. Even so, every now and then, I have my moments when I'm inspired to reach for a different kind and here's the result of one of those moments documented…

With fresh spring onions and crisp Persian cucumbers added….mmmm…what's there not to like!?

Arame Salad

Ingredients:

avocado
cucumber
red radishes

arame
green onions / spring onions

For the dressing

rice vinegar / umeboshi plum vinegar

sesame oil / tahini
water

black sesame seeds
chili flakes
salt, if desired

Why Eat Arame?

Seaweeds, in general, are a nutritional powerhouse. They are very rich in minerals (calcium, magnesium, iron, zinc), are the greatest sources of iodine, have incredible healing properties, and are alkalizing foods. They have cancer-fighting properties, especially when it comes to "estrogen-induced" cancers, such as breast cancer, for example…..And, as if that wasn't impressive enough, they're anti-inflammatory, anti-viral, full of antioxidants, and are a wonderful food group to make friends with if you want beautiful skin!

Arame is rich in vanadium, a trace mineral that is important for supporting the body's ability to metabolize carbohydrates and regulate blood sugar levels. Other great sources of vanadium in the raw foods kingdom are dulse, cinnamon, and cacao.

Preparation

1. Soak the arame in water for at least 10 minutes and up to half an hour (Save the soaking water for soups or to give it to your plants! It's very rich in nutrients, especially minerals.)

2. Make the dressing by mixing equal amounts of oil / tahini and vinegar and adding some water if necessary to "thin it" to achieve the desired strength. Add salt and chili flakes if you prefer and mix in some sesame seeds. Put it aside.

3. Slice the onions thinly and put them aside to "breathe".

3. In the meantime, slice / chop up the rest of your vegetables and place them in a bowl.

4. Cut the avocado in halves, remove the pit and score them lengthwise and crosswise so that you end up with little cubes, then, using a large spoon, scoop out the fruit and add it to the veggies.

5. Drain the arame and toss everything in a bowl with the dressing. Serve on plates and sprinkle with more sesame seeds.

Remineralized.

♥

Tropical Bites Beat Donuts

What do you do when they ask you to bring donuts to a meeting?  Bring donuts, right?  Nope. At least, I didn't : )
I've made these instead. They're relatively quick, easy, have only a few ingredients, and everyone will love them…Not to mention the added benefit of nutrients in them.
These fiber-rich balls are high in minerals and you might even get some bromelain out of them. Bromelain, which is an enzyme found in pineapple, may help digest proteins and even have anti-inflammatory characteristics. Oh, and the nuts are rich in unsaturated fats, the kind that's good for you ;) and cashews happen to score 100 in the amino acid department, meaning that they're a very good source of and close to being a complete protein!  It's almost too much to get from a sweet snack, isn't it!?!

So, if you have a get-together to go to tomorrow, might as well pull out the following from your pantry and get to work or rather, dance in the kitchen while creating these tropical, magical bites!

Why did I choose to use pineapple? That's what I happened to have on hand and it was the main ingredient I wanted to work around. Use may whatever dried fruit you have for an alternative, maybe not tropical, but other fruity snacks. Dried cherries make a wonderful dessert too.

Tropical Bites

Ingredients:

1/2 cup almonds

1/2 cup cashews

pinch of ground vanilla

pinch of salt

10 medjool dates

1 cup dried pineapple 

3 tbsp coconut flakes

shredded coconut, or other preferred ingredient, for rolling

Preparation:
1. Grind the nuts in a food processor until they're coarsely chopped
2. Chop the pineapple chunks and the dates into small bits if they're large pieces and/or on the dry side and add to the nut "meal" along with the rest of the ingredients
3. Process the ingredients until there are no large chunks of anything remaining but don't overdo it
4. Using your palms, roll spoonfuls of the dough into balls and then roll them into shredded coconut or   something else you prefer.

Share and enjoy!

They would keep at room temperature but I predict there will be none left to store! : )

The No-Nut, No-Machine !!! Chocolate Mousse Pie

Yep, you can just whip it up by hand and make no mess at all….fast track to chocolate heaven! :)
I just wish my grandma was here. This kind of pie would be a perfect way to celebrate her 86th birthday today! I love you so much, grandma! ♥

Avocados are one of the creamiest fruits and they:
- are a complete protein!
- are a great source of calories with healthy monounsaturated fats, which are easily burnt for energy
- have anti-inflammatory qualities
- are a rich source of B vitamins, including folate (B9), and vitamin C
- are an amazing source of pantothenic acid and minerals such as potassium, copper, magnesium, manganese, and phosphorus
- are a good source of fiber

……All of which translates into their being a wonderful food for your skin, bones, heart-health, and supporting a healthy pregnancy.

With cacao being the second main ingredient, giving you loads of antioxidants and minerals, you can't go wrong with something so delicious, so good-for-you, and so quick and easy to prep...

Avocado Chocolate Mousse Pie

Ingredients:

(Makes 1 mini pie)

Crust

2 Tbsp coconut butter

2 Tbsp coconut flour*

2 Tbsp shredded coconut

maple syrup (as needed)

Filling

1 avocado

3 Tbs + 2 tsp cacao powder

2 Tbsp maple syrup

1 Tbsp coconut oil

vanilla

tiny pinch of salt (optional)

dash of cayenne pepper (optional)

Optional garnish: sliced fruit, dried fruit, chopped nuts, coconut flakes

*Feel free to use almond flour instead of coconut flour, if you'd like, or make a more common, nut & date (or any dried fruit) base, like the one here, for a cashew creme pie.

To Prepare:
1. Place the coconut oil in a dish that you can place in hot water and let it sit till it's melted (unless it's warm where you are and it is already in liquid form)
2. Mix the crust ingredients in a small bowl simply using a fork and press it into a tiny pie shell or a shallow bowl
3. Scoop out the avocado, mesh it with a fork and whip it into a smooth consistency as much as you can
4. Mix in the maple syrup and the coconut oil (make sure it's not hot) and little by little, add the rest of the ingredients while stirring it until you get a homogenous filling.
5. Taste test and add more sweetener, etc. to your liking
6. Pour the filling into your crust, decorate if you like, and place the pie in the refrigerator for an hour or so before serving.

Note: this also goes for a chocolate pudding recipe so if you have extra filling you're in luck. Gooble it up right away or chill it for a treat later.

Sweet ♥

D.

The "Pretty Complexion Citrus Blend"

As simple as it is, I must share with you the most recent thing I'm hooked on!  It is just so delicious and refreshing. I know most, if not all, followers of the 80/10/10 diet would approve too! : )

This "Vitamin C Citrus Blend Evolution" started when I realized that it was too early to try to eat tangerines a few weeks (!!!) after oral surgery.  Yep, I knew that it was not just hurting to try to chew but I was not chewing properly and a lot of the fruit was swallowed in large chunks, especially the pith. Obviously NOT ideal!
So, what's a health-conscious girl to do? I wanted to keep eating citrus but to get all the benefits too and that includes all the bioflavanoids (aka vitamin P), and calcium that's included in the white parts not only the vitamin-C-rich, juicy part. Bioflavanoids work together with vitamin C so they're best taken at the same time.
Have you ever had capillaries (tiny little red lines near the surface of your skin) showing? One way to maintain the healthy structure of those blood capillaries and support their thin walls is by consuming lots of citrus! While bioflavanoids or vitamin C are present in a myriad of foods, citrus has them both. What a great way to take in nutrients that support circulation and brighten your complexion!

….And this is such a simple method to ensure the assimilation of these nutrients. I really started with just blending up peeled citrus, which was amazingly yummy by itself, but then I started adding a thing or two because, you know, I always try to get the most out of everything….use whatever I can as a delivery system for other nutrients. Why not?! So, I'll give you the variations I've been really enjoying. If you can find tangerines (I love Satsumas, but others will work), use them, and if not, try to combine different types of oranges or even pomelos.

Pretty Complexion Citrus Blend 

(Makes 1 pint, fills a mason jar)

Basic Version

6-7 tangerines + 1-2 orange OR 4-5 oranges

Enhanced Delivery*

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

Anti-inflammatory Boost

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

small slice of ginger

Spiced Up 

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

small slice of ginger

couple of dashes of ground cinnamon

Superfood Brightness

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

small slice of ginger

couple of dashes of ground cinnamon

small handful of goji berries

*you can read about the health benefits of cayenne pepper here

Peel the tangerines by hand and leave all the white stringy parts attached. Peel the oranges using a knife and leave as much of the white part attached as you can, simply removing a thin layer with all the zest.
Leave all the seeds in as well. The point is to keep the fruits as close to whole as possible. Eating whole foods is what's always best. The pith (the white parts in citrus) contains the bioflavanoids and is the part of the fruit that is high in calcium. This helps balance any acidity and having all the fiber in there slows the absorption of sugar. You will end up with a pulpy blend for sure if you use tangerines and practically a mush if you use a lot of/only oranges with all the pith.

Blend all ingredients you chose to use and drink slowly or take it with you in a mason jar or bottle.
It travels well so it's great to take along with you to nourish your body while on the go but if you're using mainly oranges you might want to take a spoon with you. These concoctions can become very thick over time and the longer they sit, the more of the juice is absorbed by the pith so they will get even thicker. Taking a long-stemmed spoon along with you wherever your raw lifestyle takes you is a very good idea anyway and it might just come handy!

…And just watch, your skin will thank you for this!

Have a bright and juicy day!

♥

One Savory, One Sweet..

Thank the Universe for laptops and Wi-Fi!  I'm sitting at the airport in Las Vegas, waiting for mechanics to replace a part on the airplane I'm supposed to take home….and I've decided to use this time to share an experience…

Yay for high-resolution phone cameras...I even got some usable photos! :)

While on a business trip, I stayed with my best friend who was more than enthusiastic about learning to prepare some raw foods.  We had lots of fun making 2 - 4 dishes a day (!) and one of the days she had guests over so we even got to introduce others to the magic of this way of eating.

Truth be told, I had no idea whether they would even want to touch raw foods but I wasn't worried about it because my friend was planning on cooking a big pot of veggie soup as well… Except, she didn't end up to...

So, what was initially planned to be a "tea party", later changed to being a girls' night in with dinner, ended up being a raw finger food sampling experience...

***

Oops, new update, they've just announced that this plane can NOT be repaired, so I got plenty of time to give you this recipe, or at least, finish it sooner than later : )

***

So what did we make? As you know, I believe in keeping things simple. I don't think there is a better way to inspire people than showing them how easy it is to prepare delicious, healthy dishes. We made some savory bites and some dessert to top them off.

Savory Walnut Pâté Bell Pepper Boats
Ingredients:
2 - 3 bell peppers (I like using red and orange but it would look really nice to have all colors, yellow and green as well)
2 cups walnuts (you may soak them if you have time)
1 small shallot (or half a medium size purple onion)
6 - 8 leaves of fresh sage
juice of 1 large lemon
1/2 tsp (or to taste) salt
few sprigs of parsley for garnish
optional: 1 clove of garlic and some parsley added to your ingredients

To prepare:
1. Place walnuts into the food processor and grind them until they're fine but not so much that they start becoming a nut butter.
2. Chop the shallot, the sage leaves, and the garlic and parsley (if using some in the pâté) really fine, into tiny pieces
3. Add the chopped ingredients and salt to the lemon juice, stir, and add the mixture to the walnuts.
4. Mix your ingredients well and add more lemon juice / olive oil to your pâté if it's on the dry side. Ideally, you'd like it to have a spreadable texture. Set it aside.
5. Cut up the bell peppers into quarters (try cutting along the veins, where the "dimples" are, that way you'll end up with "boats" that will hold the pâté nicely. Then cut the quarters in halves again.
6. Fill each pepper boat with a couple of spoonfuls of the pâté, arranged them alternating the colors you have on a plate or tray and garnish each with a leaf of parsley or other herb of your choice.
Serve immediately.

Note: This recipe can be made into a dip as well and served as part of a crudité. Add more lemon juice and/or oil of your choice to make it into a softer, more liquidy, consistency and serve it with a variety of chopped up veggies.

For dessert, I intended to make macaroons, because they're so easy but our guests were already there and starved when I haven't even finished the pâté so by the time I got to start on the sweets I decided to quickly roll them into balls and we served them right away as well.

Snowballs
Ingredients:
2 cups dry shredded coconut (plus some extra to roll the balls in)
1/2 cup almond meal (or ground almonds)
1/2 cup honey/agave syrup/sweetener of your choice
1/4 cup coconut butter/oil (I used about half of each for a total of 1/4 cup)
1/2 - 1 tsp ground vanilla
tiny pinch of salt
optional: few tbsp of cacao powder to add to half the mixture if you wish

To prepare:
1. Grind the shredded coconut in a food processor so that it's finer
2. Combine the dry ingredients: the coconut, the almond meal, and the vanilla, in a mixing bowl
3. To melt the coconut butter/oil and honey (if necessary), place your jars in hot water. As an alternative, you can measure them in the unmelted form and place them all in a small bowl that is sitting inside another bowl with hot water in it. Stir your wet ingredients and the salt until melted and homogenous and add this mixture to the dry ingredients.
4. Combine everything till your mixture holds together and you are able to form balls by rolling a spoonful of it at a time between your palms. Roll each ball in the shredded coconut and place them on a serving platter. About half way through, add a few spoonfuls of cacao powder to the mixture (if you want two colors and flavors) and finish up making balls the same way.

It's probably not much of a surprise that all of the pepper boats and snowballs were gone in no time so they've been tested…you can make these for someone who might have not had a chance to try raw foods yet. They're quick, easy an delicious. What else would you need?

I just wish we had taken photos of all of us! We even had the honor of having a beautiful baby entertain us but no pictures…hmmm…oh well, next time.

Some Nutrition Facts 
The two main ingredients, walnuts and coconut, in the above menu, are both "brain foods". They both contain very healthy fats. Walnuts are high in Omega-6, and even more importantly, Omega-3 fatty acids. Coconut is high in saturated fat (yes, it's good for you!), is a good "hormone precursor", especially when it comes to the production of testosterone and progesterone, and coconut oil supports the thyroid and weight-loss.
Bell peppers are high in vitamin C and antioxidants. If you are using red ones you are getting more antioxidants, overall, more health benefits but it's good to eat a "rainbow diet" and include as many colors as possible, if not in every dish, throughout the day. Herbs (used in the pâté) are loaded with minerals and vitamins and sage is particularly known for improving memory and helping those with Alzheimer's disease (Did I mention coconut oil does the same? If you know someone who needs help in this department, I definitely encourage you to look into this and maybe give it a try, say, start with a  spoonful of coconut oil mixed into a breakfast dish, whatever that may be for you, or the person to be helped.) and it has high levels of antioxidants and anti-inflammatory qualities. How many foods / dishes are there that do all this? : )
Enjoy!

♥♥♥

Are you ready for the 3-minute "Ice Dream" ?!

94 degrees (34 ˚C) calls for a frozen treat and that's where the thermometer sat the other day so...this is how it went down in the kitchen...

I had to make up something like ice cream but without the less-than-good stuff in there, of course.... What do we know ice cream for? Its sweetness, creaminess, and icy, cooling effects. So I grabbed ingredients that meet and surpass those qualities..

mango - for flavor, and the creaminess it provides
banana - for choline, because chances are you don't get enough if you're a raw vegan, eating only whole foods (I'm not into supplements / pills)
coconut butter (or oil) - for more creaminess and healthy fat
hemp protein - for Omega 3 and healthy protein

selection of herbs, etc. - for the "super" aspects of it :)
ginkgo biloba - for brain power, why not
maca - excellent hormone-balancer that also adds creaminess
cayenne - to spice it up and deliver nutrition
turmeric - not for the color but for its amazing anti-inflammatory power

Here's the trick to ensure you're able to make such instant treats any time you feel like it:
1. keep glass(es) in the freezer for serving cold treats
2. have frozen fruit readily available at all times. I always try to keep a variety of berries / mangoes cut in chunks / sliced bananas, etc. in the freezer and here are the exact quantities if you wish to follow along:

Mango Ice Dream
(Serves 1-2 lucky people)
1 banana (sliced and frozen beforehand)
1 large mango (cut into chunks and frozen beforehand)
1 heaping tbsp coconut butter
sweetener of your choice: I used raisins
handful of ice cubes - I have small hand :)
1/2 cup water (maybe a little more if your blender is struggling)

optional:
1 tbsp hemp protein powder
1/4 tsp maca powder
1/4 tsp turmeric
pinch or two of gingko biloba
cayenne
1/4 tsp bee pollen (you can use more if you're used to it)

Add as little water as you can start with and blend all ingredients in a high-powered blender, using the tamper. Keep pushing down the contents and add a bit of water if it's a struggle (don't kill your blender) but keep it on the low end with the water so that you do get ice cream instead of shake. Serve in chilled ice cream cups, devour, enjoying every bit of it, and give thanks : )

♥♥♥

Dita

Pumpkin Curry Soup

This time of the year, with holidays approaching, is also about the time when (at least on the Northern hemisphere) the temperature is starting to take a bigger dip. Cooler mornings might call for a cup of warm chocolate and cooler evenings for a bowl of warming soup to cozy up on the couch with. Lucky us, spices of warm energy are available most places year-round and on top of that it's pumpkin season, yay! I'm pretty sure these bright orange squashes are not just for Jack-O Lanterns or pies. Some can be made into soups or stews. And so I do...

Pumpkins' Treat
Pumpkins are very filling and highly nutritious. Being rich in fiber, extremely high in vitamin A, high in vitamin C,  and rich in minerals like potassium, iron and manganese, the favorite holiday squash will nourish your eyes and skin, has anti-oxidants and anti-inflammatory qualities, and will help keep your bones strong.


Pumpkin Curry
(Makes 4 bowls)
1 small pumpkin*
1 small carrot
2 stalks green onion
1 small piece ginger
1/4 cup coconut butter
1 fresh cayenne pepper (or use some ground cayenne)
1 tsp salt
2-3 tbsp curry powder
1 tsp cinnamon
3 cups water

* I know this is relative but I didn't weigh or measure this squash. It was one of those "personal" size pumpkins, about 6-7 in (15-18 cm) across.


Preparations:
1. Remove the seeds from the pumpkin and slice into wedges. It's easier to peel the wedges one by one in my opinion.
2. Shred your wedges and place all of it into a pot along with the carrot, the onion, the ginger, and the pepper chopped. Add 3 cups water (or enough to cover the ingredients).
3. Gently warm it up on a very low flame while stirring it.
4. Place the contents of the pot and the rest of the ingredients, salt and spices, in a blender and process until you get a creamy and smooth texture.
5. Sprinkle with cinnamon or garnish with thinly sliced onions, etc.

If it's really cold where you are, sit by the fire and slurp away...

Happy raw & cozy times! : )

Soup That's Worth the Tears

As the weather has taken quite a sudden turn and the temperature's dropping the heat's getting turned up in my kitchen. I love my food spicy year round and will enjoy some raw dishes warm during the colder months but this is more than just a warm soup.  

Consider yourself warned: it's one thing that chopping onions will make you cry but this is also a sinus cleanser alright. It would be a great soup on a cold, rainy day when you're wrapped up on the couch in "under the weather" mode. Warm, savory, and memorably strong. I love spicy, hot, pungent, etc, foods but I even think it's quite strong. You may use less of the onions and/or add more water and more tahini (or oil) to cut the sharpness of it all.

Onion's Magic
These tear jerkers are high in vitamins C and B6 (pyridoxine), manganese, a fairly hard-to-get mineral, and rich in fiber. Besides being a strong anti-inflammatory, they're known for their sulfur content and being hosts of the enzyme allinase. This enzyme, also present in garlic, is what gives them their pungent chemicals, makes you "cry" while chopping them, makes you "smell" like onions, and defends the plant from animals that get the idea that they should be their next snack. The B6 helps efficient metabolism and prevent heart disease, is important for brain function, and it's mood-elevating. Sulfur is very good for your liver, will benefit your hair, skin, brain, and bones. Quercitin, a flavonoid you'll find more of in onions than anything else, has a myraid of health benefits. It's what's responsible for the blood-thinning effect of onions, it will help you fight asthma and bronchitis and help with diabetes. It has antibiotic and antiviral characteristics, and provides this vegetable with powerful anti-cancer properties.

So here's what you do for a wonderful-smelling kitchen and a healthy, warming soup:

French Onion Soup

(Serves 3-4)
Ingredients:

1 medium yellow onion

1 clove garlic

1/4 cup shoyu sauce (contains soy!)

1/4 cup olive oil

3 tbsp raw tahini

4-5 cups gently heated (NOT hot or boiling) water

1/4 cup vinegar / lemon juice

Directions:
0. Slice the onion and the garlic as thinly as you can, place them on a plate, drizzle them with the shoyu sauce, and let them marinate in the dehydrator for about an hour at 115°F (46°C).
1. You may follow or skip "step 0" and then, in a high-speed blender, process all (save a little bit of the marinated onions for garnish if you like) ingredients until creamy.
2. Pour small servings in cups or bowls, garnish, and offer crackers, croutons, bread, etc. on the side.
Don't forget the box of tissue either!
...and have a good week : )

From Basil to "HemPesto"

A few days ago a dear colleague of mine surprised me with some freshly picked zucchini squashes from his garden. Yes, I know, I work with such nice people : )

Well, that meant I had to get to work and go out of my way to make something other than a salad for once... And since it's basil season too, here's the outcome. 

HemPesto

(Makes about 1/2 cup)

 large bunch of fresh basil

1/4 cup hemp seeds

1/4 cup walnuts

2-3 cloves garlic

splash of olive oil

salt to taste

Remove the basil leaves from the stems and process them with just half the hemp seeds and half the walnuts, a splash of olive oil, the garlic, and salt. Depending on how thick/runny you prefer your sauce (runny is easier to mix with pasta) add more nuts/seeds or oil to the mixture. Taste test and add some salt if needed. 

To make zucchini pasta just cut grooves all the way lengthwise the zucchinis and then shave them into pasta. Check out the Pad Thai recipe for more details on this...
In a large bowl, toss the pasta in the sauce, cut up some tomatoes to go with it and decorate the servings with basil leaves. Hmmm, sooo satisfying...

Basil Nutrition
This lovely herb has anti-inflammatory and antioxidant properties, it's high in vitamin K and A, and the bone strengthening mineral, manganese. It can provide relief from arthritis and protect you from cancer.
Yes, the bursting aroma is not all...

Serving Suggestion
Needless to say, pasta is not the only way to enjoy pesto. Serve this as a dip with crackers or veggie sticks. Spread it on canapés, sandwiches, or pizza. You can even make it really liquidy and use it as a salad dressing. So good so many ways...

Move Over, Raspberries!...

As if raspberries were not "cool" enough anymore, right? No. Of course that's not the case. But... Yes, there's a BUT. Why would I get raspberries to make dressing when I live in Fairyland where all I have to do is just step outside of the house and I find myself surrounded with wild blackberry bushes?! I have been awaiting the season, watching them bloom and later show the green berries for weeks...and for the past two weeks they've had tons of fruit...mmm. I realize I probably end up with a bunch of haters, or jealous audience, but hey, I just moved here recently and I have to brag. If for no other reason, then because it's definitely a raw foodie's heaven and I'm a bit enthusiastic. You can't blame me for that. : )

So what did I do with the berries I just picked? I've made blackberry vinaigrette that's to die for!

Wild Blackberry Vinaigrette Salad with Millet Crackers

(Serves 2 people or 1 hungry raw foodie)

For the Dressing

Blend* the following ingredients:

~ 1 cup of blackberries (you may thaw out some frozen berries as an alternative)

~ 1 tsp mustard

~ 2 tbsp vinegar ( I used apple cider this time)

~ 2-3 tbsp oil (I used olive oil)

maple syrup (not raw) or honey (not vegan) or other sweetener to taste

pinch of salt

optional: pinch of cayenne pepper

*Berries have a lot of seeds. I prefer to keep them in there but if you rather have a smoother dressing then press them through a sieve first and add your berry paste to the rest of the ingredients and blend.

Look at the color of this!...

As for the salad, I like to keep it simple when the dressing is such an extraordinary one so this is all mine had but of course you can go as crazy as you wish:

mixed greens (or chop up a large head of romaine lettuce)
peas removed form 3-4 pods of English peas
a chunk of thinly sliced red onion
1 small Persian cucumber, sliced diagonally

Add avocado or nuts for a more filling meal.

1. Toss the ingredients with the dressing and pile some on individual serving plates along with some crackers.
2. Excuse yourself (or not) and lick the blender before sitting down to enjoy your plate of Heaven!

Aren't we so spoiled???

Blackberries are antioxidant stars!

Anthocyanins, the antioxidants that give these berries their dark color, have antiinflammatory and anti-cancer qualities as well. Being exceptionally nutritious, high in vitamins C and K, and very rich in manganese and fiber, means they contribute to your heart health and good eyesight, help keep your bones strong and support your digestive system.

Taco Time

What else could you use baby collards for? It's Summer time (on the Northern hemisphere anyway) and  I didn't want to juice such fresh, crisp leaves. So I made tacos. Being about as large as the palm of my hand they're the perfect size and the perfect shape. Folded them into halves and filled them with sprouted goodness to end up with an enviable lunch.

Baby Collard Tacos

(Makes 6 tacos)

For the filling:

1/2 cup sunflower seeds 

sliver of red onion

1/2-1 jalapeno

juice of half a lemon/lime

cumin, cayenne, salt

handful of chopped cilantro

1 small tomato

and collard leaves to act as taco shells..

Directions:
1. Soak the sunflower seeds for 6 hours or overnight.
2. In a food processor, combine and pulse just a couple of times the seeds, the onion, jalapeno, lemon juice, and the spices.
3. Mix in the cilantro.
4. Fill your collard leaves with a few spoonfuls of the filling and top each with chopped tomatoes.
5. To top it all, drizzle nut/seed cheese on them if you wish.

This is great when you have people over and it takes just a couple of minutes to make. Yes, it's always good to have soaked seeds in the fridge; you never know when they come in handy...especially if you eat them often so they will never go to waste.

Sunflower seed nutrition
As the main ingredient here, replacing minced meat and what not, who knows what...they deserve some attention. Guess what, these seeds are full of nourishing goodness. They're very high in protein (the kind that's easily digestible), rich in B vitamins and a very good source of minerals too. They're exceptionally high in vitamin E, come out as winners as a matter of fact, yep, they've taken a trophy for it. So eat them! Your eyes, your heart, your bones, your hair, and your skin will thank you for it. They're good for your nerves, have anti-cancer properties, and are a good anti-inflammatory. All that in tiny seeds????!!!

This is fast food...not as you've known it... Enjoy and share!

Got Kale?

Somehow I never get enough. Not because I don't like it. I love it, but romaine just goes down easier, much easier than dark greens. So when I make salad I usually reach for lettuce. One way to make kale easier to eat is marinating it. Make the salad but give the greens some time to break down. It's quick to fix in the evening for next day or make it in the morning for lunch or dinner. And as far as seeds go? Truth be told, I eat way more nuts than seeds so I thought it was about time to give seeds some attention as well. Here's what's combined to make a quick and simple meal.

Simple Kale Salad*

(Serves 2-3, maybe) 

1 bunch green kale (you may use purple or dino kale, of course)

4 stalks green onion or 1/2 red onion

handful of each pumpkin seeds, sunflower seeds, sesame seeds

(you may substitute hemp seeds, pine nuts, sliced almonds, or walnuts )

2 -3 tomatoes

~ For the dressing ~

Combine just about equal amounts of the following:

juice of 2-3 lemons will do for a bunch of kale

olive oil

coconut aminos/soy aminos/shoyu sauce/soy sauce**

optional: 1/4 tsp cayenne pepper to add some heat

*Obviously, you can make this as complicated as you wish. Add vegetables, herbs, even sliced apples, nuts, etc. if you like.

**With the exception of the coconut aminos, all of these contain soy and most are not necessarily raw unless they state it. Look for "raw" and/or "unpasteurized" on the label if you follow a strict, 100% raw, diet. Be aware that coconut aminos are pretty sweet, soy and shoyu are pretty salty, and any liquid soy aminos are somewhere in between. Depending on which you're using, you might want to add less or more or adjust the flavor of your dressing with some sweetener or some salt accordingly. I never make anything without tasting it once or twice during the process. Just have fun with it!

Preparations
1. Remove the stems of the kale if you prefer and chop the leaves into bite-size pieces. Slice the onions as thinly as you can and place the kale, onions, and seeds you're using into a bowl and mix.
2. Make the dressing by whisking together the ingredients, taste test and adjust the proportions to your liking.
3. Drizzle the salad with the dressing and mix well, maybe massage with your hands for a minute. Let it sit and place it in the fridge if you will not serve it till hours later. Just before serving, add chopped tomatoes to it, quickly toss again and enjoy! You got kale today : )

... And what does kale have in store for you?
Very high in vitamins A, C, and K, and minerals such as manganese, copper, and calcium, this dark leafy green is also a very strong anti-inflammatory and antioxidant. This type of nutrition profile provides protection from cancer, helps maintain good vision, and keeps your bones strong. Still think it's too tough or too much work to chew? Salad is not the only way to consume it. Add kale to a smoothie, make it into a soup, or blanch it if you really need to. The possibilities are endless...

Refresh

I dare you to not love this! It might sound like an odd combination but I've been making this for a week now and I can't get tired of it. There's something good in everything bad for sure because I didn't even touch my juicer for months until now, after going through oral surgery (ouch). I will not get into the details of what a nightmare it was to feel the effects of anesthesia. I wanted to make sure I rid my body of the drugs as quickly as possible but I don't think I did enough of anything special except for eating mainly raw and sticking with this juice. High concentrations of vitamins A and C are great for helping your wound heal and of course you will need all the vitamins and minerals you can get even more so after going through any kind of medical procedure. By the way, there are tons of things you can do to help eliminate the parabens (in drugs) and whatever else your body was exposed to. This is not a recipe for detox after anesthesia/surgery though. I'm just sharing because it's so yummy. So drink up....Enjoy!

"Refresh"Ingredients

1 grapefruit (peeled)

1 apple

1 cucumber

5-6 stalks of celery

piece of ginger

I wish I had wheatgrass to add to this but I do not have a wheatgrass cranker yet. 

Put all the fruits and veggies through a juicer and drink immediately or, if you must take it with you to work/school, etc. like I did, then try to fill up a bottle all the way. You can even make it the night before this way and as long as you do not leave much space for air in there your juice will not oxidize much. A great way to start your day with an anti-inflammatory breakfast, or pre-breakfast : )

Apple-Cinnamon gRAWnola

I couldn't resist taking advantage of having such a beautiful yard and I decided to take pictures outside in the morning sun.
Sometimes it takes months for me to make a recipe that I come up with. This is one of those cases. For some reason, I never got to it until last weekend. I've been looking forward to making this for two reasons: it's a great snack that's easy to take along and I know that this way I'll eat pumpkin seeds. Don't ask why but I prefer them toasted and I just don't feel like eating any raw, unfortunately, because they're incredibly good for you. Yep, adding pumpkin seeds to my daily menu is the main reason I've been wanting to make this.

Pumpkin Seed Nutrition
Like all nuts and seeds, if you're on the lookout for some high quality protein, these green seeds are an excellent snack to reach for. Very high in protein but it doesn't stop there. Pumpkin seeds are among the most nutritious seeds out there. Manganese, magnesium, phosphorus, iron, copper, zinc, and potassium are all present in incredible amounts. All of these minerals are essential for bone health and as most of us have heard it over and over, zinc plays an important role in keeping your immune system strong and might even play a role in supporting prostate health. If a loved one is fighting arthritis be sure to tell them about the anti-inflammatory properties of pumpkin seeds, or even better, don't start lecturing them just make them a nutritious yummy snack like this gRAWnola or something else they'll be happy to munch on daily. The phytosterols found in pumpkin (and sunflower) seeds also support your immune system, help lower cholesterol, and lessen the development of cancer. Need I say more? Eat your nuts and seeds and don't forget to remove (and eat) those from your pumpkin.   

Apple Cinnamon gRAWnola
Ingredients:
1/2 cup almonds (I used soaked/sprouted ones)
1/2 cup pumpkin seeds (I used soaked/sprouted ones)
1/2 cup sunflower seeds (I used soaked/sprouted ones)
1/4 cup walnuts
1/4-1/2 cup dried currants/raisins (or any dried fruit you prefer)
1 apple
sprinkle of salt
cinnamon to taste
sweetener to taste
optional: vanilla

Preparation:
Put the nuts, seeds, and currants in a bowl. Grate the apple (I didn't peel mine but you may want to) and add to the bowl along with the salt, cinnamon, sweetener, and vanilla if you're using any. Using your hands, mix it well and spread the mixture on a dehydrator sheet. Dehydrate at 115 ˚F (46˚C) for a couple of hours or longer depending on how soft or crunchy you like them.
Store your gRAWnola in a jar or container and if for some reason you don't finish your batch within a few days you might want to put it in the fridge.

Serving suggestions:
For breakfast, serve it dry or with fresh fruit and/or nut mylk added. Store bought cereals out of a box are not the greatest way to start the day. Here's an alternative. Serve it to your little ones because even if it takes adding extra sweeteners to their bowl you started them with a much healthier brekfast. Pack some dry into their lunch box for a mid-afternoon snack.
Another alternative is to add more sweetener to your already somewhat dehydrated mixture and press the gRAWnola into a square dish. Refrigerate it, cut into bars and wrap the individual bars into wax paper or plastic wrap. Voilà, you have gRAWnola bars to pack and send your kids off to school with. Ok, you better get to work now. I hope to give you one of my favorite recipes this weekend. All I'm going to tell you is that it's a dessert! : ) Have a great weekend in your apple-cinnamon-aroma-filled home and stay tuned...

Reference:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82

Yummy Breakfast That's Quick & Easy

I don't ever get to eat breakfast at home anymore and for some reason I quit making smoothies for a while so that's not what I've been taking along. Here's my new favorite. I like it so much that I'm looking forward to my breakfast break every day at work. It's so quick to put together that even the busiest person who has two minutes to prepare something when rushing in the morning will have no excuse to skip it! Of course, the possibilities are endless. I'm talking about putting fruits and seeds in a bowl, maybe even nuts or any topping your heart desires...but here's my version. They just go well together. Enjoy! : )

Ingredients:
(Serves 1)
1 red Anjou pear
2 bananas
handful of blueberries*
2-3 tbsp ground golden flax seeds*
cinnamon to taste
optional: melted coconut oil & your favorite sweetener

*excellent brain foods

Cut up the pear and the bananas into small chunks. Add everything but the blueberries and mix well so that all of the fruit is coated with the seeds. Top it all with the blueberries and devour!
Your body will thank you for the antioxidants in the berries and the anti-inflammatory qualities of flax seeds that are loaded with Omega 3's. Good (and yummy) way to start the day, isn't it? By the way, it's also a great snack any time of the day...

Onion Rings with Chipotle Mayonnaise

Just like the ones you're used to...they're crunchy but soft, they're oily but in a satisfying way. Here is one that's not quite quick and not so easy but may be well worth your time and effort! I guess there are two cases when you would "bother to" make these: one is if you really want some onion rings and two, if you have guests coming, especially those that haven't been introduced to raw food, this would be a great finger food or something that would balance out a salad...besides getting them hooked ; ) on raw foods, right? I must say though, making these onion rings will easily result in a huge mess and they're the most delicate things and are so fragile to touch once they're done....but I'll share my trick with you. I've been "suffering" from OCD ever since I can remember and when I was little I was always the one who breaded pieces of chicken - yes, chicken! :(  - or mushrooms or whatever my beloved grandma was getting ready to fry for a Sunday dinner. Here's what I always did and I still remembered to do today: use both hands for breading the rings but make sure to never mix them! Keep one hand for working with the dry mix and one with the wet mix. Also, every time before you transfer a ring from one batter to the other tap it against either the next ring in that bowl or the side of the bowl. That's all! You will not make a huge mess and your mixes will not mix and become something gooey. This makes it possible to coat the onion rings without your fingers ending up three times as big because of batter accumulating on them. So roll up your sleeves and make the batters:

Onion Rings
Ingredients:
(Serves 2-3 for a snack)
1 onion (as round as you can find)

Dry batter:
1 1/2 cup flax golden seeds (you might need to make more as it gets harder to coat the rings when     there's hardly any left)
paprika
salt
Grind the flax seeds as fine as possible and mix all the ingredients.

Wet batter:
olive oil
water
salt
Mix oil and water in about a 2 to 1 ratio and add some salt.

Directions:
1. Slice the onion as thick as you wish (mine are about 1/3-1/2 in or ~1 cm)  and gently separate the slices into rings.
2. Dip each ring into the dry batter first. They will pick up a bit of the flax seed mixture. Then dip them into the wet batter and finish with the dry.
3. Place them on a screen and dehydrate them at 115ºF (46º) until they're crisp. This will take several hours so if you'd like them for a late lunch you could do it early in the morning. If you need them earlier you can make them in the evening and dehydrate them overnight. They can sit on the trays for a day or two without spoiling. I kept mine there for two days and went back to snack on them whenever I felt like it.

I think I would prefer onion rings with some kind of tomato based dip such as ketchup but since it's not tomato season, I made this:

Chipotle Mayo
(Makes about a half a cup)
1/4 cup cashews
1/4 cup sunflower seeds
1 clove of garlic
juice of 2 lemons (or 1 lemon and some water)
splash of nama shoyu (or salt)
splash of umeboshi  vinegar
chipotle powder 

Blend all the ingredients until you get a very smooth consistency. Taste test it and adjust flavoring if necessary. Serve with the onion rings.

Onions have tons of health benefits.  They are a strong anti-inflammatory and can boost your immune system, help get rid of mucus and prevent colds (perfect timing for the winter months when at any given time there's someone with a cold around us, right?). They're also a good anti-coagulant so if you or someone you know were warned to watch your/their cholesterol levels then onions should be on the menu often... Enjoy!

"Roasted" Mushrooms with Fennel Salad

As you probably know by now, I like to keep it simple. I prefer to spend no more than 20 minutes in the kitchen and still create something delicious.This dish is really quick to prepare but you'll need time to leave it in the dehydrator for a while. It's so delicious though that it's really worth waiting for and your house will smell heavenly! The mushrooms are just like roasted mushrooms and are nicely complemented with a simple salad that is not heavy on dressing or overpowering herbs, etc.
As I mentioned before, mushrooms are incredibly healthy and fennel bulbs are very rich in antioxidants and have anti-inflammatory and anti-cancer qualities. They're also a very good source of fiber and some vitamins and minerals such as vitamin C (to boost your immune system), folate (a B vitamin that will help reduce your homocysteine levels and lower your chances of a heart-attack), and potassium (to help  lower high blood pressure). These precious bulbs have other medicinal qualities too. They can improve digestion, help with urinary tract infections (UTI), and even provide relief from migraines! Of course it's always an option to just eat them for their unique flavor...

"Roasted" Mushrooms
Ingredients:
(Serves 2-3)
~20 white button or crimini mushrooms
1/4 red onion
2 in sprig of rosemary
4 tbsp olive oil
4 tbs nama shoyu (contains soy!)
water

Directions:
1. Brush the dirt off the mushrooms, trim the ends of the stems if necessary and quarter each head.
2. Prepare the marinade by mixing the olive oil, shoyu sauce, and a little water.
3. Take the rosemary leaves off the sprig, chop them really fine and mix with the oil and shoyu.
4. Slice the onion and toss everything in a bowl to mix well.
5. Place it all in the dehydrator (leaving them in a relatively flat bowl works best) for a couple of hours at 115ºF (46ºC) and toss them around every 15-20 minutes or so.

Fennel Salad
Ingredients:
(Serves 2-3)
1 apple ( I used a Fuji but I think green apples would work really well. Just use your favorite kind or whatever you have available)
1 fennel bulb and some of the feathery top (that looks a lot like dill)
few slices of red onion
2-3 tbsp of walnut oil
dulse flakes
Optional: chopped walnuts, salt & pepper or herbs of your choice

Directions:
1. Quarter the apple, remove the core, and slice the quarter pieces crosswise and as thin as possible.
2. Slice both the fennel bulb and the onion paper thin (or as thin as you can).
3. In a salad bowl, toss everything with walnut oil, sprinkle with dulse (add salt and pepper if you like) and garnish with some of the feathery parts of the fennel chopped up.

Now the question is, why would you go to a restaurant?

Featured in Funky Raw, UK's raw food magazine