Childhood Favorite Reinvented….Pasta Time!

Yay, it's zucchini season! And what can you use this summer squash for? Well, it would be probably easier to make a list of what you couldn't do with it…because it's such a versatile vegetable. You can use it in soups, salads, dressings, crackers, breads, dips, and…..what else?…PASTA! Yes, you can make pasta dishes even if you eat raw. In the past I've shared with you my Lasagna, Thai Pad, Pesto pasta recipes and here's something else that's very special to me.


This one is a childhood favorite that I wasn't planning on giving up when I switched to raw foods….a simple recipe for some soul food that might sound a bit unusual to many. As a child, I watched fresh, home-made pasta being prepared. I was always lurking around the kitchen and thought it was exciting to witness flour, eggs, and water turn into dough and then the thinnest, finest, strips of pasta that was to be covered with poppy seeds and sugar or other favorite toppings. Today's version is the kind I eat lately. The pasta preparation has nothing to do with the traditional method I just described, and the refined sugar is replaced with healthier alternatives. The key ingredient though, poppy seeds, which is one of my very favorite foods in the world, is the same, of course :)

Raw Poppy Seedish Pasta

(Ingredients for 2 servings)

2-3 medium size zucchini squashes

3/4 cup ground poppy seeds

coconut sugar/honey/maple syrup/agave syrup/preferred sweetener* to taste

*A combination of dry (crystals or powder) and liquid sweeteners works the best


Here's what you do:

1. Cut the ends of the zucchinis off and and peel them.
2. Using a machine (if you have one) or a knife, make pasta out of them as described here.
3. Toss the pasta with a generous amount of poppy seeds and a combination of dry and liquid sweeteners.

4. Share with someone you love and devour!
Ahh…heavenly.

Thank the Universe for providing such amazing foods! : )

Notes on nutrition: poppy seeds are extremely rich in minerals. Look at the amounts of manganese calcium, magnesium, phosphorous, copper, iron, etc. in them! Good for your bones, brain, skin, and hair…these tiny seeds are not only delicious but a nutritional powerhouse!

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

A Salad Dressing You'll Want Every Day

Ok, another favorite of mine, lemongrass, is the pick of the day.
I love salads so much that I really don't like going without one for a day. Remember the party I wrote about yesterday? A woman asked which dish I liked the most (there were dozens of dishes, many of which were more like the raw gourmet kind of foods that took a long time to prepare). And what was my answer? The salad! : ) She was so surprised; she was shocked!...haha. Yes, I do love salads. Naturally, I get to play a lot with creating salad dressings to vary the flavor and nutrition poured over the greens and veggies. My latest favorite is this almond-butter-based, aroma-filled concoction. It's very much like a Thai dressing and it will be wonderful in the summer to toss fresh cucumbers and chilis in it.

Lemongrass Dressing

1 lemongrass

1/4 cup (or more) almond butter

~3 tbsp apple cider vinegar

2 cloves garlic

2-3 tsp coconut sugar or your preferred sweetener

salt

1/2 cup (or less, to taste) water

optional: piece of jalapeno / other hot pepper / dash of ground cayenne 

To prepare:
1. Lemongrass is a very fibrous herb and the outer leaves, most of the top, and the bottom stem are all removed. Only a relatively small piece of the fresh herb you'll end up using.
2. Once you end up with just the core that is much easier to slice, chop it to small pieces to help the blender.
3. Place all ingredients in a blender with only some of the water to begin with so that you can add more as you adjust the flavors when taste-testing.
4. Blend the ingredients on a high speed until you get a smooth, uniform consistency. Taste-test and adjust ingredients.
5. Pour it over your favorite salad ingredients...so yummy.

Note: the dressing will keep in the fridge for days. It will thicken and separate but can be simply stirred and you can add a little vinegar or water if you find it too thick.

The incredible flavor is paired with many health benefits
Lemongrass is a cleanser, in other words, it helps the elimination of toxins. It's a digestive aid and it has warming energy, which means it helps improve blood circulation and this makes it a great cold weather raw food ingredient. It can come to your rescue when fighting a fever (it's even referred to as fever grass at times), coughs and colds, can help lower high blood pressure and balance cholesterol levels.
This grass of wonderful aroma also has antibacterial, antiseptic, and antifungal qualities, is very high in fiber, and rich in minerals especially manganese (a hard-to-get mineral!!!), iron, potassium, magnesium, and zinc. This adds up to a "nutrition facts" label that says eat this to support strong bones, great brain function, and heart health. I still eat it just because it's so delicious : )
Enjoy and have a lovely weekend!

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!

Herbed Olive-Walnut Bread

Not a typical raw food recipe but it still makes it to the scene. Bread is one of the hardest foods to cut out while transitioning to a raw, living lifestyle. This bread is nothing like the fluffy wheat bread you remember vaguely from back in the cooked and baked days. It's kind of a substitute for the already dipped-into-herbed-olive-oil-and-toasted bread. All in one loaf. Seeds, small amount of nuts, olives and herbs create a perfect harmony and it takes but a little "kneading" and shaping and slicing. That's it.

Herbed Olive-Walnut Bread

(Makes 1 small loaf: about 6 slices)

1 cup golden flax seeds

3/4 cup walnuts

6-8 sun-dried olives

1 clove garlic

1 tsp salt

oregano, rosemary

1.5 to 2 tbsp olive oil

5-6 tbsp water

Preparations
1. Grind the flax seeds, chop the olives and the walnuts into small pieces, mince or press the garlic and chop up your herbs very finely.
2. Somehow my intuition was suggesting I should use the greatest method I learned from watching my grandmother making different kinds of pastry dough. Some of those buttery, crumbly mixes require this kind of mixing by hand and it works perfectly for this recipe: In a mixing bowl, combine all ingredients but the water. Scoop up a handful at a time and rub your hands together coating all of the mixture evenly with the oil and herbs.
3. Add water little by little until your dough is starting to hold together when you try to shape it into a loaf. Start folding and kneading the dough by pressing down on it and folding it again...similar to when you're kneading bread dough. This is not an easy task because it will be losing crumbs and constantly wanting to fall apart but just be patient and if you accidentally added too much water you know you can always add some more flax seeds to the mix to save yourself.

4. Once you have your desired shape, place the loaf on a teflex sheet gently and, using your sharpest knife, carefully slice it on the diagonal about an inch or two centimeters thick each. I ended up with six slices and a small corner this way : )
5. Lay out the slices on the sheet and dehydrate for a few hours at 115˚F (~46˚C). You can turn them and even transfer them onto a screen after a little while.

Nutrition
Flax seeds and walnuts are both amazing brain-boosting food, full of Omega-3 fatty acids and very high in fiber of course. Given the high percentage of golden flax seeds, this bread is exceptionally rich in most minerals and very high vitamins B1 (thiamin) and B6. Soothing to the body, nourishing the brain, mineralizing the blood and bones....probably more than you'd expect from bread, isn't it?

Your herbed slices will be perfect with salads and light soups. This holiday break I will have to spend the time to make variations of it. It sure is nice to have around especially when expecting guests! Happy "baking"!

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 : )

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. 

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.

For The Sweeth-Toothed, Athletic Nerd

As if a nerd and an athlete had put their heads together to figure out what to make for dessert...
The brainstorming started when I got some Ginkgo Biloba. It's got a very strong aroma and I would never want to take it straight as a spoonful of powder, how boring! Well, what better way to "serve" it up than hidden in brownies? Not the classic way but when do I ever follow traditions??? The resulted "Super Brownies" earned their name based on the superfoods that would satisfy both, someone who eats them for brain power or someone who needs a before- or after-workout boost. Why is that? Ginkgo is famous for being a brain-booster (among other things, see below), cacao also increases blood flow to the brain, almonds and coconut oil provide healthy fats, good for both the brain and the active body. Coconut oil’s energy is very easily absorbed and dates (along with honey) provide instant energy when needed. Almonds are a commonly known brain-food and don't fall short in improving your performance either when you're training for the Olympics. And hemp protein along with spirulina...do I even need to go there? Both full of essential amino acids (spirulina being 100% complete), they are absolute superfoods that also provide you with perfect building blocks for protein.

Ginkgo Biloba*
Famous for its abilities to improve brain function (and that's pretty much all I knew about it, until now), the leaf extract is used for treating a myriad of other conditions as well. It may help improve your peripheral blood circulation and blood circulation to the brain, help treat Alzheimer's and senility, Raynaud's disease, weak eyes caused by poor circulation, or in general, conditions that may benefit from improved blood flow or better circulation.

Possible Side Effects
Dermatitis, irritability, restlessness, diarrhea and vomiting but supposedly, they’re rare.

Super Brownies
(Makes 8 bars)
12 dates (I used Medjools, unsoaked)
1 cup almonds (I sprouted and dehydrated mine before using) 
1/4 cup cacao powder
1 tsp coconut oil
3 tbsp hemp protein powder
1/4 tsp Ginkgo Biloba (always start with just a little bit when using a new-to-you herb)
1/2 tsp spirulina
optional: honey (not vegan), cayenne pepper, pinch of salt, vanilla, cinnamon (as a topping)

Directions
1. In a food processor, take several minutes to grind the almonds very fine. You can't overdo it so if almond butter starts building up on the edges, even better. Scrape the walls every now and then to achieve an even consistency.

2. Add the dates and process further into a crumbly, dough-like, even mixture.
3. Add the rest of the ingredients, process, taste test, and add whatever else you think it may need to satisfy your taste buds. The final mixture should stick together when pinched in between fingers.
4. Grab a flat-bottomed dish (I use a square glass dish usually), line it with plastic wrap if you like, and press the mixture into it as firmly as possible. Refrigerate for a couple of hours for firmer brownies.

Serve it à la carte topped with tons of cinnamon (my way) or topped with a scoop of ice cream. Take a slice or two to work or school for an afternoon pick-me-up. Take some with you to eat before hitting the gym or when leaving the gym starved. Ahh, so much pleasure for just a few minutes of work. It's almost unfair. We have it too good, don't we? Have a brownielicious, smart, energized day!  

*Source:

The Way of Herbs, by Michael Tierra

Featured in Funky Raw, UK's raw food magazine

Chia Porridge, the New Breakfast on the Block

A raw foodie's oatmeal? I wouldn't call it that. It's more like pudding, if you ask me. Yet another mushy texture that I was not very keen on trying out for the longest time. So glad I did though! Chia seeds are not only an amazing superfood but also very versatile. A simple breakfast porridge like this will give you the opportunity to experiment and create the most delicious flavor combinations. This porridge will leave you energized, satisfied, and keep you full for hours during a busy morning. It's so easy to take along in a jar and is a nice addition to your repertoire of smoothies, juices, and other usual breakfast items for a change. Aren't they the prettiest seeds? They're bean-shaped and come in colors of white, gray and black. They don't need to be ground for their nutrition to be bioavailable and they take but minutes to swell up to make breakfast, snacks, sweets, etc.

Did you know?...
...chia seeds contain the highest amount of omega-3 of all plants (which makes them the perfect brain food)
...they are a complete protein with all 9 essential amino acids present in them
...these hydrophyllic seeds are capable of absorbing water about 10 times their weight and are very high in fiber
...they're loaded with antioxidants and minerals, such as calcium, manganese, phosphorous, etc. In other words, they're a very good bone-building food and an alkaline nutritional powerhouse.
They are highly praised in preventive-health literature for having potential to lower cholesterol, helping Type 2 diabetics by glycemic control, lessen your chances of developing cardiovascular diseases and help prevent different types of cancer. All this should be enough reason to put them in your grocery basket for food and not to (at least not only to) raise chia pets!   

Chia Porridge
(Serves 1-2)
1/4 cup chia seeds
1 1/2 cup nut mylk
sweetener to taste
cinnamon
vanilla
strawberries (or other fruit)
cacao nibs
sprinkle coconut sugar on top, this is the best part : )

I made fresh almond mylk and used it without straining it. Mix the chia seeds and the mylk in a bowl, stir well and let it sit for a little while or keep it in the fridge overnight. Just before serving (or packing it into your lunchbox) add the rest of the ingredients and mix well. Top with your favorite fruits, anything goes, and add caaco nibs, nuts, seeds, raisins, anything you love. Enjoy!

How About a Loaf of Bread?

No, this is not April Fools', I'm serious. I've been raw (on and off) for over a year and for the past month, for several reasons, more off then on. : ( That also means having eaten loaves of bread in one sitting every now and then! Yes, again, I'm serious! But this wonderful creation is so dense that even I can stop myself after two slices. Bread-making is not so common in raw kitchens. Raw chips and crackers are much more the mainstream substitute for everything that's normally made out of wheat flour. I thought I would change that, in my kitchen anyway, and try to come up with something that even looks like bread and can be used for sandwiches, etc. This is a version that is great for breakfast or an afternoon snack just because it's not savory with herbs or spices, which is what I would make for a veggie sandwich. The result is incredible. Perfect with nut butter and jam for a "peanut butter and jelly" sandwich. I happened to use almond butter and goji berries (excellent for the brain), a wonderful harmony, but I love it with just walnut butter (also perfect brain food) on it, yum.
If you find cardamon too strong then just skip it. It's unique enough that I imagine some of you might not be big fans. You'll still get your "cinnamon toast" out of this. It couldn't really get any better than that, right?

Raw Cardamon-Date-Cinnamon Bread

(Makes 7-8 slices)

1 cup buckwheat groats

1/2 cup sunflower seeds

1/2 cup golden flax seeds

6-7 medjool dates

cinnamon

3-4 pods cardamon

pinch of salt

optional: add your favorite sweetener to taste

Directions:
1. Soak the buckwheat overnight then sprout for a day or two. The goal is not to end up with little tails but to make sure they're in the edible stage. Don't rinse them right before you use them. They'll have just enough moisture for the dough with a perfect texture.
2. Grind the flax seeds and the cardamon pods (if you're using them) in a spice grinder.
3. Place all the ingredients in a food processor and mix them until it all clumps together forming a ball of dough. You might need to scrape down the sides a couple of times to make sure everything is mixed in.
4. Shape your dough into a cube or whatever form you prefer. With a sharp knife, cut into ~1/4 in (6 mm) thick slices.
5. Gently place your slices onto a teflex sheet and dehydrate them for 1-2 hours at 115 ˚F (46˚C) then flip them onto a screen and continue dehydrating them for several hours.
6. Spread your favorite nut butter/coconut butter/cacao spread/jam/fruit paste, etc on it. I like to sprinkle with extra cinnamon too. It's a great snack to have around or to pack into a lunch box.

I'm so inspired.....It's time to make a savory loaf, or a sourdough imitation. After all, I live in the Bay Area....It should be famous for RAW sourdough too, right? : )
The sun is out so I'm off to harvest some vitamin D! Whoever decided to send some sunshine my way, thanks! See, I promised I would post this recipe once there's enough light for photos...
Enjoy!

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...

Banana Buckwheat Pancakes

Two ingredients is all it takes to have what you thought you couldn’t have if you eat raw! The processed white flour and sugar, the milk, and who knows what else (I’ve never made any common pancakes) have all been replaced by some really popular fruit and less known seeds ground into flour. I’ve talked about the health benefits of buckwheat before but bananas are a different story so here we go…

Bananas’ Health Benefits
Famous for being really rich in potassium, these monkeys’ favorites are also very high in vitamin B6 (pyridoxine) which helps efficient metabolism and prevent heart disease, is important for brain function, and is a “mood lifter”. Wait, does that mean pancakes would help if I’m depressed??? Yep, these kind sure would! That’s not all though, since the most popular fruit in North America is very high in vitamin C, manganese, magnesium, and fiber too. Strong bones, healthy nerves and heart, along with good digestion, are all some of the good side effects of consuming bananas. They’re definitely not an eco-friendly choice if you live in the U.S. because all of them are imported but let’s focus on the positives…it’s still an unprocessed food that comes individually wrapped by nature and ready to hop into your lunch box (or your pancake batter).

Raw Banana Buckwheat Pancakes
Ingredients:
(Makes 2 of the traditional size or 6 mini pancakes)
3 very ripe bananas*
½ cup buckwheat flour
optional:
pinch of salt
sweetener
dash of cinnamon
maple syrup

*A ripe banana is, at a minimum, completely yellow but even better if it has some brown speckles already. There should be no sign of green areas for sure.






Directions:
In a food processor, make a batter by mixing sliced bananas, flour, and salt (and if you choose to, cinnamon and some sweetener). Pour the batter onto a teflex sheet just pouring enough at a time for the size of pancakes you prefer. Dehydrate for a couple of hours at 130 °F (54 °C) then lower the temperature to 115 °F (46 °C) and continue dehydrating for a few more hours. It will take at least three but it depends on how “dry” you would like them. Check periodically and flip them over whenever they peel off the teflex sheet somewhat easily. Be careful doing this, if you’re doing it too early. I didn’t dehydrate mine for too long because I was too impatient : ) so they were barely dry on top when I flipped them. It’s doable but requires care. Or just wait long enough! Good luck with that, when your house smells like a giant cookie or something of that sort…
Once they’re ready, serve them with maple syrup (not raw) or fresh fruit, jam, melted coconut butter, etc. The possibilities are endless. Ready for a raw Sunday brunch? What to serve is taken care of so make a list of friends to invite!

Real Raw Marzipan

I can’t recall my first love affair with marzipan. All I know, is that whenever my dearest grandma took my sister and I to the confectionary store across the street from her house, and let us pick and choose whatever our hearts desired, I went for the “marzipan log” or the “marzipan potato”. If you’re curious, a “marzipan potato” is a ball of marzipan coated with chocolate cream, then a layer of some kind of soft dough, and the whole thing rolled into a generous amount of cacao powder, in other words: heaven! Needless to say, I was beyond upset if, on any of these occasions, the man behind the counter informed me that they were out of my favorites! This is not an issue anymore. There are no specialty cake shops on every corner here, and I can make my own marzipan any time I want! And so can you!

Traditionally, marzipan consisted of just a couple of ingredients, as it should. I was even lucky enough to visit the famous marzipan factory in Hungary, and saw it for myself. The only question they ask when you place an order is, what grade you’d like. The base, from which all marzipan is made, is about 2/3 almond paste and 1/3 sugar. Depending on how much extra sugar is added to the base, they’re graded 5:50, 70:30, or even 90:10, the highest quality (and most expensive) marzipan, with merely 10% extra sugar added. But, of course, even if you are lucky enough to find some of this wonderful, melt-in-your-mouth delight in stores, chances are, it will have some fillers and other ingredients that don’t belong!

 
Health Benefits of Almonds
Almonds are among the most nutritious nuts. They have loads of fiber and they’re 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.
Do you need any other excuse to make dessert today? Ok, here’s a couple more….almonds are very nourishing for your skin and, when eaten in moderation, will even help you lose weight! So, go ahead…


Raw Marzipan
Ingredients:
(Makes 1 marzipan log - 5 in long, 2 in ∅)
1 ½ cup almonds*
4 to 5 tbsp agave syrup/maple syrup (not raw)/honey (not vegan)/your favorite sugar, melted
~1 tsp almond extract
cacao powder/cinnamon for rolling (optional)


Directions:
1. Soak the almonds for a couple of hours or until you’re able to remove their skin (raw method) or, as an alternative, blanch them (not a raw method) and then remove their skin.
2. Dry the almonds and, using a food processor, process them into crumbs, then add the sweetener and the almond extract and process the mix until clumps form. 
3. Place the paste into a bowl and make sure it’s well combined; form into a ball or the shape of a log by hand. It really is up to your imagination…you can just roll it into cacao powder or make figures out of it (it behaves like edible playdough) or roll it out and cut cookies out of it or slice it…anything your heart desires.
4. Serve as it is or use your healthy marzipan to decorate a birthday cake.
5. Go back to step 1. and start over, because you know you didn’t make enough!…

*Note: You can purchase almonds in bulk instead of packages. You'll save the planet from lots of trash and it will probably save you some $$$! If you're in a hurry then you can use 1 cup of almond meal (also comes in bulk or packages) instead of almonds and skip the soaking/peeling/grinding part.  

Your marzipan would keep in the refrigerator for quite a while, but it just never lasts more than a day or two in my home. : )

Featured in Funky Raw, UK's raw food magazine

Green Super Smoothie

It is smoothie time!
When I first decided to go raw I pretty much freaked out at the idea of drinking smoothies for breakfast. My first meal of the day used to consist of piles of rice, or a huge bowl of beans, or some toast with almond butter (yumm!), following a bowl of miso soup. I loved my breakfasts!…. But I changed my diet because of food sensitivities and I didn’t want allergies to be part of my life anymore. So I jumped right in and went with whatever I found out I’m supposed to do. This is where I’m at…

Are the food allergies gone? For the most part, yes! But my biggest issue is that I discovered that I’m fructose intolerant or, at least, very sensitive to certain sweet foods, even fruits! : ( Anyway, I still eat a lot of sweets and a morning smoothie is nothing in comparison to the piles of chocolate or ice cream, or maple walnuts, etc. that I shove done my throat in the afternoons… All in all, it’s grown on me. I must admit I’m looking forward to my smoothie of the day!
This recipe might strike you as complicated with a never-ending list of ingredients but the point is to get some greens down. Any amount will help; what’s important is that you’re making an effort! Start with a single leaf or even just a quarter of a leaf…it doesn’t matter, just have some! Fruit is added to make it palatable and the rest is up to you. Everything is optional when it comes to smoothies. Throw in whatever you like + a tiny piece of something green!
If you’re curious to learn about the ingredients I use then read on. If you’re already salivating than just skip it (for now), and get the blender going. Scroll to the recipe.

The fruits and the greens
Adding an apple or a mango is optional because your smoothie will be just wonderful without them. I usually put an apple in because, you know the saying: “An apple a day…” and, for some reason, I never eat apples so I might as well drink some. Apples are very nutritious and they’re a good source of fiber! They’re a great weight-loss food, good for bone maintenance, due to their boron content, and have antioxidants to protect you. They’re also among the cheaper fruits. So eat your apples! What makes a smoothie really creamy though is a mango. If you like mangoes, and feel like spending the extra money, then add that instead of an apple. Your eyes will thank you because mangos are very rich in vitamins, especially in vitamin A. They’re also high in potassium and copper and, believe it or not, they have a 3 to 1 ratio of Omega 3 vs. Omega 6 fatty acids, which is rare! What does this all mean? This means that they will strengthen your immune system, and even protect you from inflammatory diseases and cancer. All this is topped off with their high fiber content and their ability to help with digestion. Bananas are commonly known to be high in potassium, a mineral that helps regulate blood pressure. It’s a good idea to eat bananas if you have high blood pressure.  But let’s not forget that they’re also very rich in vitamin C, and B6, and they’re a really good source of folate, so if you’re pregnant, you should definitely include them in your diet!  Folate is very important during periods of cell growth, for building red blood cells, and to prevent anemia! And the greens…I've mentioned that you’re supposed to eat your greens! Right? They will provide your body with an endless list of vitamins and minerals. Since many of us are lacking vitamin K, I must point out that greens are abundant in this blood-clotting regulator. On the other hand, since a very small amount of green leafy vegetables will provide you with a high dosage of vitamin K, if you have a condition and you’re taking blood thinners, you’ll be told to avoid greens and cauliflower and all foods of high vitamin K content. Greens can be difficult to digest (much easier though when blended with fruit) and some of them are especially high in oxolates, which can interfere with calcium absorption. Start small, with a leaf or two, experiment with them, and see which ones work for you.

All the extras…
Why the heck would I tell you to add flax seeds or coconut oil? Adding seeds and/or some kind of oil will slow down the absorption of sugar. If you have a reaction to foods that are high in fructose, or any sugar, then I recommend you try it. Both, flax seeds and coconut oil, are very good for you.
The rest of the ingredients are superfoods* (article coming soon) that all have exceptional health benefits. Spirulina, an algae, that comes in a powder form, has a very strong flavor so start with a small amount! It boosts the immune system, it’s a very effective detoxifier, it helps your body get rid of heavy metals that might have built up, it can help you recover faster when you’re injured, and it’s even used as a treatment for radiation sickness! Vegans will be delighted to hear that it contains all of the essential amino acids and it’s 60% protein! Next up is maca root powder. I happened to purchase some of this for a cake I was going to make (never made it) a while back. I’s rather on the expensive side but maybe worth trying. Why? Maca is an adaptogen, meaning, as the word suggests, it can help you “adapt” to different external conditions and provides stress relief. It can also increase endurance and fertility (a good supplement to take if you’re trying to get pregnant), and help regulate hormonal imbalances. Bee pollen is packed with vitamins, minerals, and phytonutrients. It’s full of enzymes, high in protein (contains all amino acids), and it is so nutritious that, supposedly, you could survive eating only bee pollen! I love cinnamon, but the reason I include it is not just the flavor. Cinnamon is rich in minerals, it can regulate blood sugar (it’s an especially good spice to sprinkle on everything if you have type 2 diabetes), lower cholesterol, and help inhibiting bacterial growth! Don’t you just love it when something that’s naturally sweet is actually good for you!?

*Whenever you first introduce your body to a superfood or any new ingredient, start with just a small amount. See how it affects you, how you feel during the day, and if you like it increase the amount slowly. Your body needs to adjust to it.

Where do I buy such things?
Like all ingredients I will ever mention on this site, they’re available at most health food stores. I recommend that you do a search for the nearest one in your neighborhood and start there. Be aware, that while some of these products are sold at regular grocery stores, chances are that they will be more expensive than they are at a health food store. The reason is that they qualify as “specialty items” at common grocery stores.
 
Green Super Smoothie
Directions:
(Makes 4 cups ~ about 1 liter)
1. Put the following ingredients in a blender, in this order:

1 small apple/mango (optional)
a handful of chopped collard greens/spinach/dandelion/or your favorite greens
1 – 1.5 cup water
1/2 cup blueberries*
2 medium size peeled bananas
1 tsp ground flax seeds* or ½ tsp coconut oil (optional)
1/8 tsp spirulina
1/4 tsp maca root powder
1/4 tsp bee pollen (not vegan)
1/8 tsp cinnamon (optional, but it’s a good idea if you’re sensitive to fructose)
pinch of sea salt (for balance, extra minerals, and to bring out flavors)

*excellent brain foods

2. Blend on “low” for a few seconds and then on “high” until it's smooth(er)
3. Pour into your favorite glass
Sip joyfully! : )