Chocolate Mint Ice Cream DREAM the Raw Vegan Way

While the recent heatwave didn't result in raised temperatures in Los Angeles (it only ;) got to 107˚F here) as much as it did in other areas of the States, it was plenty enough for an excuse for eating pounds of watermelon and frozen treats for a few days in a row!

Most RAW foods are already cooling as they are but when it's this hot, cold (temperature-wise) foods just feel good, period. And when they're the yummiest desserts without sugar and cream and gum and coloring and what not... all the stuff that can leave someone suffering afterwards, there's no reason not to indulge :)

Chocolate-mint ice cream, anyone? Personally, I love both cacao and fresh mint, and I've never been a big fan of chocolate-mint anything. It's very rare that I like the combination in any form but it has happened. Mint is cooling though, besides being so delicious and full of aroma when picked fresh from the garden so it had to be part of the fun and ended up being an ingredient in the originally planned cacao-berry-superfood "ice dream", as I call them.

So what went into it? Well....lots, but just pick and choose your own ingredients if you don't want to duplicate this exact creation. This version however is loaded with antioxidants-rich goodies:

Chocolate Mint Ice Cream

Ingredients (serves1-2 people):

1 cup of frozen blueberries

1 banana that has been sliced and frozen (much easier to blend slices)

6 heaping tsp cacao powder

2 tsp coconut butter

1/2 tsp maca powder

1/2 tsp Spirulina

sliver of fresh ginger

1 tsp bee pollen (not vegan)

sprig of fresh mint

4-6 ice cubes

1/2-1 cup cold water (add slowly while checking consistency)

Blend it all into a divine, soft serve, "ice dream" meal. Garnish with fresh mint leaves. Serve and enjoy....while sitting in the garden, bird-watching - that's a must! ;)


♥

Dita

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.

♥

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.

Are You Throwing Medicine In The Trash?

Citrus is in season!..at least it is in California. If you are lucky to live in an area where you can get organic lemons from a trusted source, you are probably as happy as I am :)
But do you toss the seeds and the peel? You may be squeezing lemon juice on salads or add some to your drinks but does the peel end up in the trash? I used to throw away the non-juicy parts…not for quite a while though!..
I've always loved lemon zest. My mom used to add some to some sweet dishes and desserts so it's nothing new to me. In certain parts of Africa and other parts of the world it's also commonly used as a condiment, usually in a fermented form. The zest is used every now and then by people in western cultures but, in general, the peel is not nearly as utilized as it could be. I, personally, used to throw them away because I just never trust the ones from the store. Lately, however, I have been getting a lot of Meyer lemons from a friend and I couldn't be more grateful! I've always left the seeds in for juicing and dressings (blended ones) and now the peels are saved too! More often than not, the peel gets used in something soon after I used the juice of the lemon, and if not, I save it for later so I will have some handy when I have no lemon to peel. Why bother?

The Hidden Treasures of Lemon (and other citrus*) Peels
Being rich in vitamin C and calcium is a good start, but did you know that lemon peels have a myriad of other health benefits? By adding lemon zest to your dishes or consuming whole lemons instead of just their juice, you'll get to take advantage of their

- cancer fighting properties
- ability to dissolve bad estrogen (a lot of which we have accumulated over time in our bodies)
- anti-fungal qualities
- mood enhancing / uplifting, anti-depressant properties
- high fiber content (to support digestion and regular elimination)
- maintaining of youthful skin / anti-wrinkle qualities (hence the frequent usage in cosmetics)
- boosting of the metabolism (which supports weight loss)
- strengthening the bones (due to their high mineral and vitamin C content)
- blood pressure regulator quality (potassium content)
- cleansing effect (lemon juice and the peel are both known to assist in the cleansing of the liver)
- ability to reduce oxidative stress (elimination of free radicals, and thereby, prevention of diseases)
- amazing flavor (lemon peel is an amazing flavor balancer if not used in large quantities)

*Be aware, that lemon and lime peels are edible raw, but others, like the peel of orange, grapefruit, etc, have to be fermented / candied / cooked or prepared some other way before consumption.

Quite a list, right? If these benefits appeal to you,  I recommend that you…

Get organic lemons from a trusted source.
Wash them and either juice them whole, or peel them first (you will save some of the pith that is so rich in bioflavonoids) or carefully cut the zest part of the peel off with a sharp knife. This way, if you're not using the whole lemon then you can save the peel or zest for later to be used in other dishes.

What do I do? At first, I thought I would save the zest only. But why break them down more than necessary? Before I ever grated any I realized the ideal way would be to just save the entire peel and if I don't use them soon freeze them that way. So I cut 1-2 inch pieces and put them into jars (any container will do) and I always have some within reach.

How to eat them?
Besides the obvious (eating some peel whenever using lemons) you can:

- add a piece of peel to a smoothie (avoid using too large of a piece because it can throw off the flavor, for example, make your smoothie more bitter than you'd like)
- add zest to salads by sprinkling some on top or mixing some into your salad dressing
- add zest to desserts by mixing some into your cookie dough or adding some to a batter or cake mix, or sprinkle some on top of any sweet dish

What Else To Use Citrus Peel For?
Since I love the aroma, I also put a lot of peels on top of the heat vents, in the colder months when the heater is going, and keep replacing them. They provide a small amount of humidity as well as a wonderful smell that fills up the space. Obviously, they're a much better "air-freshener" than the chemical-based, artificial diffusers you can plug into an outlet.
They're also a great disinfectant so you can use them to clean your cutting board or sink by just rubbing them on the surface to be cleaned.

Warning: Watch out for rabbits (or other pets??) because my little guys "steal" them and run off with them! They love peels, however fresh or dried out they are, they grab them off the vents and run, like dogs with a bone. So funny! :) So if you notice that yours are missing you might know where to look for them, or who is to blame….haha. Also, make sure to use entire halves (like after squeezing a lemon) or longer / larger pieces to avoid having them fall through the slots and end up in your heat pipes!

Alright, hopefully, just in time before you start preparing a lot of New Year's party drinks and end up with tons of peels that you would toss…now you know what to do with them! : )

Have a Wonderful New Year, Everyone!  ♥

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!

♥♥♥

When Sweet & Tangy Unite...

The perfect combination of sweet and tangy comes in this tiny, oval-shaped citrus fruit I love. They're so delicious but so rare. I wonder what the reason is? I sure haven't seen them at the market until a couple of weeks ago, and when I did I pretty much screamed, and probably looked like the happiest kid in Disneyland. I have a radar for treasures like this at the market. They haven't been around since, so I'm grateful to have caught them the one time they were there.  These olive-sized treats are great by themselves or added to salad, desserts, and dressings. Here's the lovely dressing I make with them. Tangy, sweet, and sour....so delicious.


Kumquat Dressing
~1/2 cup (I used 7 pieces) kumquats
1/2 avocado or 3-4 tbsp oil
1 clove garlic
piece of shallot (about the size of a garlic clove)
4-5 tbs apple cider vinegar
1/4 cup water (to start, you might add more)
1/2 tsp sea salt
1/2 tsp ground cayenne / small chunk of jalapeno / other hot pepper


To prepare:
1.  Do not attempt to peel the kumquats, the entire fruit is used. They might have a lot of seeds (mine were full of them) but they will blend well. Just remove the tiny stems and leaves and leave the rest intact.
2. Blend all of the ingredients, taste test, adjust salt, water, etc. and pour over some mixed greens.

Storage
You can store this dressing for days in the fridge if you happen to have any leftovers. I generally finish them off. Fresh dressings are just so yummy. : ) If it separates, just give it a stir, if it thickens, just add water/vinegar/lemon juice to it. Either way, make sure you taste it before pouring it all over a large bowl of greens.




Now, onto the health benefits..
As you might have guessed, similar to all citrus fruits, these olive-sized treasures are loaded with vitamin C, and provide a moderate amount f vitamin A along with minerals, such as manganese, calcium, iron, magnesium, and copper. They're also a very good source of fiber but if I were to eat them for their nutritional value I would really concentrate on the (1) antioxidants they provide due to the high amounts of vitamin C in them and (2) the phytonutrients in the peel. Phytonutrients such as limonene are in citrus peel that most of us throw away on a regular basis. Ironically, they have exceptional cancer-fighting and antiviral qualities, so we're putting medicine in the trash. The good news is, kumquats are eaten with the peel, meaning you're really eating a whole food, with all of its nutrients working together to help your body prevent or fight disease! Aren't we so blessed?!?
Enjoy!

♥♥♥

Dita

Pretty In Pink AND Purple

Colorful concoctions on a whim..
Not just pretty colors but also such delicious flavors....hmmm, they're divine. New favorites of mine I'll be sharing with you in a moment. I cut up a mango the other day to freeze so I could make ice cream but then I changed my mind. I made an amazing raspberry concoction with it instead. It's similar to ice cream but without too much of the creaminess (no mylk used at all). The flavors combine incredibly well. Was it an accident? I don't think so; don't believe in them : ) Five ingredients, two minutes, and you'll be in heaven, I promise!
I made this with raspberries first and devoured it all and so the next day I had to make more, almost the same blended up yumminess where I replaced the raspberries with blueberries, since I had no more raspberries :) Make it either way, depending on what you have available or which sounds more delicious to you. They're both so flavorful and satisfying.

I could call it a "Mango-Berry Frozen Dessert" but that would be too usual, wouldn't it?

Pretty In Pink (or purple) 

(Serves 1, maybe 2)

1 mango (that has been cut into chunks and frozen)

1 box of raspberries or blueberries (the typical 6 oz box sold at grocery stores, I know, shame on me....but the market was sold out so what's a girl to do? )

1 pink orange*

2 tbsp coconut butter

sweetener of your choice: dates / honey / whatever you prefer

*You can use any kind of orange of course but these Cara Cara Oranges are so incredibly tasty and go so well with this recipe. They're not quite red on the inside like blood oranges but pinkish color. Beautiful and so delicious. Get them if you can find them. I got them at a local market.

How to make it:

Put the berries on the bottom of the blender (unless they're frozen too, then leave them for the top), then the peeled orange cut into chunks, then the butter and your sweetener, then top it all with the frozen mango chunks (and the berries, if you're using frozen ones). Blend it all up.

Wait, save a berry or two to place on top of your cup of yumminess, I didn't remember to do this the first time around, with the raspberries so I had to use something else.

You're in for a TREAT! 

...And the nutrition they will provide you:
In general, mangoes and berries are known for being very rich in antioxidants, vitamins, and fiber. They're also mentioned in lots of literature for their anti-cancer qualities and are notably high in certain minerals. Here's the breakdown:
Mangoes: high in vitamins C, E and B 6, fiber, and copper. They provide lots of skin nutrition and support digestive health.
Raspberries: rich in vitamins C and K (!), fiber, and exceptionally high in manganese (!!!), which is rarely found in fruits. Manganese is an important mineral for maintaining strong bones and helping prevent premature graying of your hair.
Blueberries: rich in vitamins K, and C, fiber, and is also quite high in manganese....providing similar health benefits to those of raspberries. Blueberries also stand out for their 6:10 ratio of Omega-3 to Omega-6 fatty acids and are a good brain-food, so make friends with them, if you haven't yet.

Enjoy these quick desserts and have a lovely weekend!

Sesame-Kale Wafers

The taste (or, rather, the memories) of a batch of similar chips stayed with me for so long that I had to create my own. Boy, was that a good idea! As the last batch of chips/crackers this year, I couldn't possibly imagine a greater new favorite. I had to label them wafers because they came out so thin and delicate and they have a "melt-in-your-mouth" feeling to them. Tart and spicy, green and nourishing, these crackers are light and yet, incredibly satisfying and addictive. Yes, they're hard to quit....hmm, ok that's a downside, but that's about it.

Sesame Seed Nutrition
As the main ingredients, these little seeds deserve some attention. Being so rich in bone-strengthening minerals, especially magnesium, phosphorous and calcium, is not all they have to offer. They're high in good quality protein and antioxidants as well. So tasty and so nutritious....you can't go wrong with them. Enjoy!

Incredible Kale Chips

(Ingredients for two sheets of chips)

1 cup sesame seeds

juice of 5 limes

1-2 cayenne peppers (or substitute powder)

1 large kale leaf

1/2 onion

1/2 tsp salt (or to taste)

your choice of sweetener to taste

water as needed

Directions:
0. Soak the sesame seeds beforehand if you have the time. 4 hours will do.
1. Chop up the pepper(s), onion, and kale into somewhat smaller chunks and process all ingredients in a high-speed blender until creamy. Most likely, you will need to help the blender get started by adding a little bit of water and keep tamping the contents down.
2. Taste test and add salt or sweetener if needed.
3. Pour the mixture onto two teflex sheets and spread it out as thin as you can.
4. Score it for square shape or use a glass or a cookie-cutter to make round shapes or whatever else you might prefer.
5. Dehydrate your batch at 140˚F (~60˚C) for an hour then lower the temperature to 115˚F (~46˚C) and dehydrate for several hours longer, till you have crispy thin wafers.

You're in for a treat!

It's almost the end of this year. Is there anything you'd like to leave behind? Is there anything new you'd like to start with the beginning of the new year?

2 For 1: To Dress Your Salads

Most of us have our favorite dressings, I admit I'm no exception. In fact, I usually vary two different kinds for a period of time before I set out to create new versions. I guess a period has just ended because I recently came up with a couple of new ones. Here they are. You get two recipes today. They're both rich and creamy and they're both quick and easy to make.

Creamy Green Goodness 

Approximate ingredients:

1 avocado

generous handful of cilantro

1/2 cup apple cider vinegar

splash or two of olive oil

1/4 hot sauce*

1 tbsp mustard

2 cloves of garlic

1/2-1 tsp salt 

ground black pepper to taste

water as needed

* I use some of my homemade hot sauce. If you don't have any handy, you can substitute half a jalapeno and some water.
Blend all of the ingredients, taste test, adjust seasoning, and add more vinegar or water if it's too thick. Use on your favorite salad ingredients.

Horseradish Ranch Dressing

1/2 cup hemp seeds

1/2 cup sunflower seeds (soak beforehand for a few hours if possible)

3/4 cup olive oil

3/4 cup water

1/4 cup apple cider vinegar

juice of 1 lemon (about 1/4 cup of juice)

2 tbs tamari / soy sauce 

2 cloves of garlic

2 tbs shredded horseradish

1 small jalapeno chopped up

sprigs of fresh dill

1/2-1 tsp salt

ground black pepper

Blend the above ingredients until you get a very smooth consistency, taste test, adjust seasoning, and add more vinegar or water if needed.
Another tip: If you see a good amount of your dressing stuck to the bottom or the walls of your blender, rinse it out with some water or vinegar and add whatever you save that way to your batch. Nothing wasted :)
I haven't talked about hemp seeds and what good they have to offer so let's touch on their health benefits.

Hemp Hearts (Shelled Hemp Seeds) for your Heart
These precious seeds are a very good source of complete protein and are extremely rich in minerals like magnesium, zinc, and iron. A very good source of essential fatty acids, they're a good addition to your diet for a healthier heart and skin as well.

Horseradish
The spicy, fibrous root will spice up your kitchen but that's not all. It's high in vitamin C and rich in antioxidants, has antibiotic properties, cancer-preventing characteristics, and sure can come to the rescue when one is suffering from a stuffy nose, respiratory/chest congestion, etc. and you need such a small amount to get these benefits. It is truly are a wonderful food to try out, experiment with, and add to recipes. You might shed some tears while shredding some but it's worth it. I promise! : )

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! : )

What's New? Persimmons!

At least they are to me since I never had them until a couple of weeks ago when I was given a bagful of them - I know, I'm such a lucky gal. : ) If they're new to you too I'm pretty sure you'll like them. The stem and the leaves lift right off like a cap and the edge of the skin is exposed. Once you remove the peel you're presented with a soft matter that might remind you of a very ripe mango crossed with some apricots and flavored with dates. Its beautiful, moist, dark orange meat tastes sweet and makes everything incredibly creamy.....yes, perfect for smoothies...but it won't stop there!

The Super Nutritious Persimmons
Persimmons are rich in fiber, very high in vitamins A and C and are good sources of vitamins E and B6. How do they score in the minerals department? As you might have guessed, they're are an excellent source of potassium but would you have figured that one fruit provides you with 9%DV of copper????? That is unheard of among fruits! Copper, in general, is abundant in nuts and seeds but a fruit being so rich in this mineral is a god-given! To top it all, they're extremely rich in manganese and believe it or not, a persimmon is a complete protein too. Ok, so what does all this gibberish translate to? You should get some for its antioxidants and wonderful gut-cleaning properties, eye sight protection, gray-hair reversal qualities, skin nourishment, etc, besides the taste and fun of it all...
For an easy start, why not make a persimmon smoothie?

Persimmon Smoothie
(Makes 1 pint)
2 persimmons
1 banana
1 large peach or 1 cup frozen peach chunks
1-2 cups water / juice of your choice*
1 tsp cacao powder
cinnamon

* Depending on how thick you like your smoothies (some rather drink it some like to make it into a pudding-like consistency and spoon it up) you will want to add more liquid to any smoothie you make with persimmons than you usually do because it will come out VERY creamy and NOT pourable with the same amount of liquid added when other ingredients are used.

Blend all ingredients until smooth.

Ok, I'm off to make pie... Happy Sunday! : )

From Tortillas to Tostadas

Whether it's Summer or Winter, whether it's breakfast-time or closer to dinner, you can hardly go wrong the Mexican way. The type of cuisine that's known for its freshness, vibrant colors, and fun-loving family gatherings to prepare festive meals together can be made part of a raw household too.  Most of the wonderfully flavorful dishes that, more often than not, rely on simple ingredients can be prepared the raw (or at least highly raw) way to refresh you in the heat or warm you up on colder days. The challenging part for a raw food enthusiast of course is not so much the right combination of fresh vegetables and spices. It's more the chips you eat with salsa or dip into guacamole, the tortillas, tamales, etc.
Making tortillas may seem like an especially intimidating task to embark on because you want them to be firm enough to hold food when you make tacos, but also pliable to make "wraps" or more like burritos and roll them up for single-serve enchiladas, for example. I've already given examples on how to make chips before. Today it's time to make tortillas! Corn ones, that is.

Why Eat Corn?
The pearl-like kernels can help maintain good vision, add anti-oxidants to your diet, aid in digestion, provide fiber, folate, and other essential vitamins and minerals that can even help prevent anemia. In other words, corn is quite nutritious.

Corn Tortillas
(Makes 5 tortillas)
2 ears fresh corn, yellow or white
3-4 tbsp ground golden flax seeds
1 finger-size hot pepper*
juice of 1 lime
salt to taste
pinch of cumin

*Any pepper will do. I grabbed mine from the garden and I forget what kind they are but cerranos and other small peppers will be just fine. If you can find red ones the color will add to the richness of the tortillas.

Preparations
1. Cut the kernels off the cobs and place all ingredients in a high-speed blender.
2. Make a paste as smooth as you prefer (I prefer mine with a good amount of "texture" left) and add a little water if you can't manage without. Some blenders need more liquid to handle the ingredients while others do well with hardly any in there. Note: add as little as possible to save time in the dehydrator.
3. Pour the mixture into 5 little lumps on a teflex sheet and spread them out fairly thin, as thin as you can/prefer but thick enough so that you can still work with them when you make tacos, etc. 0.1 in (or about 3 mm) is a good thickness.
4. Dehydrate them for 1-2 hours at 110-115 °F (43-46 °C) and then flip them onto a screen and dehydrate them for several hours longer, until they resemble the dryness of tortillas and they feel "workable".

Here comes the fun part. Now that you have the base, what yummy stuff you are going to pile on them, fill them with, dip them into is up to you but here's what I chose to make this time.

Tostadas the Raw Way
corn tortillas (recipe at the top of the page)
guacamole (see recipe here)
tomatoes
onions
cilantro

Keeping it so simple by combining such delicious ingredients always works : ) Layer your ingredients in a presentable way and serve immediately. One of those snacks that are great for Summer gathering so if you have people coming over this could be a way to introduce them to the delightfulness of raw foods. Enjoy!

Figs Got Shaken Up

I was given figs again. This time two different kinds, the black mission variety and some Kalamata (?) and I decided to "shake them up" with other fruits and unique flavors. Needless to say, the outcome is so delicious that it's worth sharing with you : )

Fruit & Spice Mylk Shake

Ingredients:

(Serves 1 but you could split it with a friend : ) )

2 cups almond mylk / your choice of nut mylk 

1 peeled banana 

3 figs

handful of strawberries

seeds out of 1-2 pods cardamon

dash of vanilla

optional: 1 tbsp flax seed meal

Whirl it all up in a high-speed blender and enjoy the healing benefits of figs, cardamon and vanilla. Cardamon is extremely rich in the hard-to-get mineral, manganese and vanilla has antioxidant, anti-cancer and antibacterial qualities. I haven't tried it but many people even use it as a food preservative....a good-to-know fact. It's a spice with more than just a fabulous scent and aroma. Get a high quality. I know it can get very expensive but it's worth the price and only a pinch or so is used at a time usually so your batch will last a while.
Have a wonderful Sunday! : )

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 : )

Corn Off The Cob

In my mind it's still summer time and seeing the abundance of beautiful fruits and veggies at the farmers market just adds to that feeling. End of the season also means there's fresh corn available and if you're lucky you may find some that's organic (which would ensure that it's non-GMO). If you've established a relationship with vendors you can trust you can just ask them and you may find that theirs is pesticide-free and they do NOT use Monsato's seeds, and / or that their corn is an heirloom variety.

Corn Nutrition...You Might Be Surprised!
While the pearl-like white/yellow/red/blue kernels are notorious for being high in carbohydrates they really shouldn't be on your "do not eat" list. First of all, carbohydrates are not evil at all. They're very important, and contrary to what some believe (probably because of misleading media), will NOT make you fat. And that's not all. Corn is especially high in vitamin A, B vitamins, pantothenic acid, folate, and all minerals, even the harder-to-get  manganese, magnesium, and selenium. Surely, it deserves some respect! On top of all this it's very rich in fiber...in summary, this cereal crop takes the trophy for its health benefits. Eat it to help maintain good vision, to add anti-oxidants to your diet, for its qualities in aiding digestive health, providing you with folate, an essential vitamin if you're planning on getting pregnant, for maintaining strong bones, preventing anemia, etc.....doesn't it seem like a never-ending list? So don't be afraid of corn, unless it's GMO, of course ; )

Summer Corn Salad

(Serves 1 for lunch / 2 as a side dish / more as one of several dishes)

2-3 Ears of corn

Handful of cherry tomatoes

Wedge of red onion

Few sprigs of cilantro / parsley / dill

Juice of 1/2 or 1 lime

Splash of olive oil

pinch or two of salt

optional: sprinkle of black pepper or cayenne

* completely different flavors but I'm aware that some don't like one or the other and this salad is great with any one of those so use whichever you prefer : )

Preparations:
0. Husk the corn and, if you prefer, place in hot (but not boiling) water for a few minutes. Let the corn cool.
1. Cut the kernels off the cobs (be ready, they're going to fly all over the place) and put them in your mixing bowl.
3. Add quartered cherry tomatoes, thinly sliced onion, chopped herbs, lime juice, olive oil, and seasoning to taste.
4. Toss and serve immediately as a side dish, with soup or crackers, or pack some for lunch.

This is a great dish for summer gatherings too. I don't think you have to be a raw foodie to like this, and it's always a great opportunity to introduce the crowd to a simple but delicious salad along with some raw soup and / or crackers! Bon Appetite : )

Figs In Thumbprints

I got figs! My dear colleague keeps bringing me goodies and a few days ago freshly picked black mission figs were hiding at the bottom of the brown bag he walked in with. Can you believe I had never had fresh figs in my life? Somehow, I never felt the urge to try. Well, that's the past. The now is filled with cookies because my very favorite cookies were teff cookies that were filled with figs. I'm still dying to have the recipe but I can't get a hold of the person who made them for a co-op in the Southwest. Oh well, they were not raw anyway. You know what's next, right? One day I'm going to try to recreate them with either teff flour or sprouted teff grains. That's the future. But to concentrate on the "now", I'll share with you these almond based cookies...

Almond-Fig Thumbprint Cookies

(Makes 16 cookies)

Filling:

6 pieces of fresh figs/other seasonal fruit/perhaps rehydrated dried fruit

Aren't they beautiful?!?

Cookie Dough:

2 cups almonds*

1/2 cup shredded coconut

1/4 cup ground golden flax seeds

1-2 tbsp (or more) coconut sugar / other sweetener

1-2 tbsp water

pinch of salt

Optional: seeds from 2 pods of cardamon

* I soaked mine, which adds moisture so if you skip the soaking you'll need to add more water / liquid sweetener. Use your judgement.

Preparations:
1. Process the figs into a jam-like paste, remove from the food processor and put it aside.
2. Without rinsing the processor, place all of the cookie dough ingredients, except for the water, in the processor and make them into a paste. Keep an eye on it while it's being processed and add water as necessary.
3. Roll your dough paste into a ball and divide into quarters, then repeat. This way you'll end up with 16 cookies of the same size. Roll the chunks into balls now and press down at the center of each with your thumb. Do this before transferring them onto the dehydrator screens, that way you can make corrections if a cookie spreads open too much, etc. When done, place them all on a screen.
4. With a tiny spoon, scoop some filling into each dimple.
5. Place cookies in the dehydrator and dehydrate them at 115 °F (46 °C) for a few hours, depending on how moist you like them. They stay very soft on the inside even after 5-6 hours of "baking" but the time depends on your location, machine, how much food you have in there all at once, etc.

In you haven't eaten them all yet while checking on them every now and then...they're great cookies to add to a lunchbox. These cookies are also perfect when having people over who have never tried raw foods. It's time to inspire them.
Enjoy!!! : )

Notes on Nutrition
Both main ingredients, figs and almonds, are high in fiber, rich in antioxidants and minerals, and have anti-cancer properties.
Traditionally, figs are known for enhancing sexual desire but that's not all! They're rich in calcium, magnesium, manganese, and potassium. They will strengthen your bones, keep your eyes healthy, and some claim they even help provide relief from a sore throat. I haven't tried this remedy yet. Have you? If you have, please comment below! Thanks in advance. : )
And, as far as almonds, here's what I wrote about them before: they are among the most nutritious nuts. They have loads of fiber and are especially high in manganese, magnesium, phosphorous, copper, calcium, iron, zinc, vitamin E and riboflavin (vitamin B2). Their high mineral content helps build and maintain strong bones, while the fiber helps in the prevention of colon cancer. B vitamins and vitamin E (an antioxidant), along with calcium, magnesium, and zinc are very important brain foods. A lot of us are deficient in magnesium (do tight muscles or muscle spasms/quivers sound familiar?), which is not so hard to acquire, but it’s a water-soluble mineral so it’s important to replenish your body with adequate amounts on a daily basis! What foods are good sources of magnesium? Good news: nuts and dark chocolate are among the richest sources of this essential mineral! Almonds are high in monounsaturated fats, which will help you keep your heart healthy. They’re a really good snack choice for diabetics too, because they’re high in protein and low in carbohydrates. 

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...

Too Simple to Believe...Celery Boats

At first I wasn't planning on sharing this because it's "too simple" but then I thought, it's too good to not share! Simple but so yummy, not to mention the quickness factor....it so fits what RawFoodForTruth is about. Quick and simple can be so delicious and nourishing.

My dear friend made these for me a few weeks ago when I visited him. We had these for dinner just before I had to hit the road and drive back home for 6 hours and they were so satisfying.... I've had them a couple of times since then so after all, it sounded like a "must-share". Here we go:

You Will Need...

Fresh, crisp celery sticks

Almond butter (or other nut butter)

Sea salt

Fenugreek (or other) sprouts

Cut up your sticks into desired bite-size pieces. 
Fill the little "boats with almond butter.
Sprinkle them with salt and top them with sprouts. 
That's it. Enjoy!

Almonds Are Among the Most Nutritious Nuts
They’re especially high in manganese, magnesium, phosphorous, copper, calcium, iron, zinc, vitamin E and riboflavin (vitamin B2) and very high in fiber. Their high mineral content helps build and maintain strong bones, while the fiber helps in the prevention of colon cancer. B vitamins and vitamin E (an antioxidant), along with calcium, magnesium, and zinc are very important brain foods. A lot of us are deficient in magnesium (do tight muscles or muscle spasms/quivers sound familiar?), which is not so hard to acquire, but it’s a water-soluble mineral so it’s important to replenish your body with adequate amounts on a daily basis! What foods are good sources of magnesium? Good news: nuts and dark chocolate are among the richest sources of this essential mineral! Almonds are high in monounsaturated fats, which will help keep your heart healthy. Being high in protein and low in carbohydrates, these nuts are a really good snack choice for diabetics too.  


...And The Celery 
These crunchy sticks, normally dipped in peanut-butter, are high in vitamin K and electrolytes and are an excellent diuretic. Also known for having blood pressure lowering qualities, they make a nutritious snack.