Need A Drink?

Maybe it's just one of those days?!
How about one that will not only give you temporary pleasure only to make you feel "blah" later but also might just...

- make you feel refreshed
- ease your aches and pains
- help digest your dinner
- help balance your blood sugar levels
- relieve nausea

Well, I've got one for you that could do all that and much more because of the incredible medicinal qualities of the ingredients...Oh, and let's not forget to mention that it's also delicious!

Ready for a refreshing summer drink?

More good news: you can make this in minutes and store a pitcherful in the fridge to have within reach on hot summer days when the numbers are around 100˚F (~38˚C) on the thermometer!

You might wanna make a double-batch to have enough around to share with others!

Better-Than-Ginger-Ale

Ingredients:

~ 0.75 L Sparkling spring water (or your favorite water)

1 lemon 

~ 2 in piece (or more, for a strong flavor) fresh ginger root

~ 1 in piece (or more, for a strong flavor) fresh turmeric root

optional: Sweetener of your choice (honey/maple syrup/agave syrup/coconut palm sugar)

To prepare:
1. Juice the lemon, the ginger, and the turmeric and strain the liquid if you wish. It may be a little foamy and if you don't strain it you can just get the foam off the top to end up with a "cleaner" drink.
2. Add your freshly juiced ingredients and the sweetener of your choice to the spring water. Chill if you prefer it cold.

Serve chilled, with or without any ice or at room temperature. It's delicious any way.

Note: being flexible is an important aspect of a healthy, balanced life. Try to experiment with recipes and rely on what you have available. Don't worry about having to substitute some of the ingredients.

For example:
1. Don't have any lemons but you desire the sour taste? Maybe you have raw apple cider vinegar at home!? If so, use a splash of that to make your drink a bit tangy AND you'll have added health benefits from the malic acid and the enzymes in the vinegar, which is also great for helping with balancing your blood sugar levels and it has wonderful cleansing qualities.

2. Don't want to add / or don't have any sweetener? Juice some fruit, a couple of oranges or apples or something else you have around, to add to your drink for a sweeter taste to help offset the bitterness of the turmeric.

Cheers! : )

xo

Dita

Grow Your Own Medicine In The Kitchen!

You know what's hot?! Whatever people are talking about, of course. And guess what, a few people asked me about sprouting and some, specifically about fenugreek sprouts, and the "how to" of sprouting….sooo, that's what today's subject is!

Now, you might ask, what's so hot about sprouts?

Did you know?…
- when you sprout a seed you increase its nutritional value up to 20 times!
- sprouted seeds provide high amounts of very easily digestible proteins
- by sprouting your own seeds, you are able to harvest the freshest foods right in your kitchen, no excuses : ) all year-round!
- almost any seed can be sprouted

What kind of seeds should you sprout?

- alfalfa
- clover
- radish
- fenugreek
- mung beans, etc

The above list has examples of seeds that are very easily sprouted simply using a jar. Some seeds, especially grains and sunflower seeds are better to be sprouted or grown into micro greens using trays of soil, which requires more commitment on your part. For now, let's just stick with introducing how to get started with sprouting in jars right in your kitchen.

What you'll need for sprouting in jars:
- any kind of pint size jars you might have (or mason jars)
- cheese cloth and rubber bands OR screen lids that fit mason jars (available in health food stores)
- space that is relatively dark (not exposed to direct sunlight)
- a dripping rack or tray that can hold your jar(s) at a 45 degree angle for days
- and, of course, the kind of seeds you'd like to sprout, and pure water

Note: I took the photo outside just because it's prettier than a picture of a sprouting jar in the kitchen sink where I keep mine. You do NOT want to grow your sprouts outside. 

What to do:
- soak a couple of tablespoons of seeds overnight in a cup of water
- rinse and drain the seeds and place them in your sprouting jar with the lid on or with a piece of cheese cloth held on tightly by a rubber band
- place the jar in your dripping rack / tray at a 45 degree angle
- rinse your jar's content at least twice a day (morning and evening are easiest for most people)
- repeat this process for 3-7 days, depending on how mature (long) you'd like your sprouts to be
- harvest your sprouts and add them to salads, soups, sandwiches, wraps, or just mix a bowl of them with your favorite nut butter and maybe a little water or vinegar for a quick snack

You may also try this recipe for a healthy, energizing snack, with fenugreek sprouts:
http://rawfoodfortruth.blogspot.com/2012/08/too-simple-to-believecelery-boats.html

…Which brings me to the subject of fenugreek seeds! WHY fenugreek seeds? 
These precious seeds have a myriad of health benefits and they are sometimes referred to as the "herb for every ailment".  No wonder, since fenugreek seeds have cancer-fighting qualities, are used as a digestive aid, sometimes even as a laxative, and they're full of fiber as well as vitamins and minerals and are high in protein too! The unique-shaped seeds with their distinct aroma are an amazing food for supporting breast health and are traditionally used for increasing breast milk production in nursing mothers…and it does not stop there!
Did you know that fenugreek seeds are an incredible blood sugar regulator too? Being such a common disease nowadays, unfortunately, chances are, you know someone with diabetes and you never know who you will help out with this information: You can make a fenugreek seed tea to help lower your blood sugar. Simply crush the seeds and make a concoction by simmering them for a couple of hours. Drain and sip the tea. The leaves can also be used to make tea but I've never tried that so you can share with me what your experience with that is, if you have!

See you soon!!
I have something exciting to announce this week so stay tuned! : )

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.

♥

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!  ♥

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

Blessings of Nature...

....all around us.
Have you ever been out of greens, that is, opened your fridge only to be reminded that yesterday you used up your last piece of kale or spinach or whatever used to be there? This happens to me waaaay too often, but the truth is I don't forget, I just simply run out because when I stock up while visiting the farmers market nearby (that is, only once a week during the winter) I simply don't have any more greens to juice or blend after a few days, period. So what's a raw girl to do? Well, let's be reminded that nature has always taken care of us! And even during times when GMO crops are spreading around the world at the speed of light, it seems, there's a place to go for the freshest, highly nutritious, unmolested, purest, wild, tender greens....and that place is called the YARD!

Don't have a yard? Surely you can find a place nearby where you can hike and pick some greens along the trail. Well, I hope you can, for sure you can if you live in the Bay Area...

What is there to find?

Dandelion
Remember the days when you were assigned chores by your parents? I do. And maybe the list included  pulling weeds??? Mine did! Little did I know back then that I was killing stuff we could have eaten. They were considered harmful invaders...haha. I find it really funny looking back.
Now, do you remember the yellow flowers of a weed with long stemmed green leaves that when you picked them released a milk-like substance? How about the puffy ball that you picked to blow on and make a wish? All these memories are describing dandelion. The weed that some health-food stores sell by the bunches for $3-5 a bunch! And it's free to pick. Chances are, you just have to step outside your home and they're there for you. More good news: the more you pick them, the more they'll grow, so you'll have an endless supply of dandelions, the incredibly nutritious, liver cleansing plant, freely provided by nature.

Where to find dandelion?
I've lived in many places and this weed is literally everywhere. I'm pretty sure you won't have a hard time finding some. Go picking!

What does dandelion have to offer?
Since they're dark leafy greens it won't come as a surprise that they're loaded with vitamin K and A, also have a good amount of vitamin B and they're high in minerals such as calcium, magnesium, manganese, and iron. All-in-all, they're very good greens for beautiful skin, strong bones, and for cleansing the liver, as I mentioned before. But wait, would you have guessed that just about two cups of them provide you with 3g of protein?! They also have antiviral qualities and are a good addition to your diet for cancer prevention. Pretty respectable, isn't it?

Ok, let's move on to my new found delicacy...

Miner's lettuce
I've recently learned that these heart-shaped, tender greens, called miner's lettuce (claytonia perfoliata), are edible. I've been picking them over the past couple of weeks and adding them to juice mainly. I even picked a few and ate them just like that out in the yard but they will be a great addition to a salads too. They have a very mild flavor, no wild-green bitterness one might expect, at all.
The leaves and the stems, basically the entire plant is very delicate. They have somewhat of a velvety feel to them when you sweep your hands along the top of a cluster of them.
When they're young, especially when they first pop up, they have heart-shaped little leaves, which later become a different form with a tiny white flower at the center. Quite unique, in other words, easy to identify.

Where to find miner's lettuce?
They might be around anywhere in the Northern states of the U.S. especially during spring time, but this plant I have only seen here, in California. If you can find them where you live (as long as you live somewhere other than California), let me know, please, I'm curious to learn of its whereabouts!

What's in miner's lettuce?
This wild lettuce is famous for having qualities that help prevent scurvy, from which we can guess that they're rich in vitamin C. Wherever you find information about them the same historical fact is mentioned: they got their name from being consumed by the miners during the California Gold Rush to prevent scurvy.

An exert from the fed database http://www.fs.fed.us/database/feis/plants/forb/claper/all.html  states:

NUTRITIONAL VALUE : 
The nutritional composition of miner's-lettuce has been determined to be
37.1 percent protein, 42.5 percent total carbohydrate, and 12.4 percent
crude fiber.  The calcium:phosphorus ratio is 0.66:1.0 [37].

Note: be careful when picking them. Do not pull on the stems, if you do, the entire plant will come out with the root. They seem to be barely connected to the earth. You can just pinch them off or use scissors if you wish instead and leave the bottom part of the stem and the root undisturbed. Also, try to not clear a large area because the seeds need to spread for next season. Leaving some scattered will ensure their existence : )

So look around in your yard and see what's waiting for you there. There's not a more eco-friendly way of living. Expect more on "what's in your yard".
Happy Foraging!

♥♥♥

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!

Biscotti In The Raw

Having turned vegan at such a young age, there are many recipes I never made, cooked or baked the traditional way. While a vegan lifestyle is well-catered to by restaurants and health-food stores I have never seen and/or tried even vegan biscotti, not to mention raw and living vegan biscotti. For some reason though it popped into my head about two weeks ago when I started brainstorming and trying to figure out what to make during the holidays. And then...everything started late (yes, so late that I just started this morning, two days before Christmas, crazy!) because of long hours at work and our busy little life getting in the way of life. While I haven't seen the sun in our beautiful valley for days and the rain won't stop coming down I was courageous enough to attempt to take some photos of these fresh out of the "oven" and here are the results. A double batch of incredibly flavorful (much more so than I expected) biscotti and pictures that will not hurt the reader's eyes, I hope ('sigh'). It could be worse, right!??
I've made two flavors, the classic, Italian version, of course for one. And I planned on making something else for the other but changed my mind in favor of the Carob-Hazelnut variety. Go ahead and substitute cacao for the carob if you prefer a chocolatey version, I probably would too, normally, but I'm avoiding caffeine this week. Ok, too much unnecessary information...here are the recipes, preceded by a health-note:

Nutrition
Almonds, one of the well-known cancer-fighting miracles of nature, are the main ingredients I'm using. Remember to save your pulp every time you make nut mylk, that's where your cheap, eco-friendly, almond flour will come from. And what better way to use almond flour!?
Anise seeds, like most spices/tiny seeds, are very rich in minerals and most B-vitamins, and they're known to be a digestive aid.
And if you go with carob, as I've mentioned before, this caffein-free bean is very rich in calcium, practically fat-free, has no oxalic acid to interfere with absorption of nutrients, and is naturally sweet so you'll probably use less sweetener in your recipes when using carob.

Classic Biscotti The Raw Way

(Makes 8 slices)

6 cups almond flour

6 tbsp golden flax seeds

2 cups raisins (soak them in orange juice or water beforehand)

sweetener (honey/maple syrup/agave syrup) to taste
optional: ~1 tsp coconut oil

2 tsp anise seeds

zest of 1/2 to 1 orange

little salt

soaking liquid

Raw Carob-Hazelnut Biscotti

(Makes 8 slices)

6 cups almond flour

6 tbsp golden flax seeds

2 cups raisins (soak them in orange juice or water beforehand)

1/2 cup carob powder

sweetener (honey/maple syrup/agave syrup) to taste
optional: ~1 tsp coconut oil

few dashes of cinnamon

little salt

soaking liquid

1/2 cup hazelnuts 

Directions:

1. Soak the raisins beforehand for a little while, half an hour will do. I used orange juice but you can use water just as well. Whatever you're using, save the soaking liquid to add to your batter if needed.

2. Grind the flax seeds and put all ingredients (except for the chopped hazelnut, if you're making that version) in the food processor and run it to get an evenly crumbly mixture. Pinch test it, if it sticks together between your fingers you don't need to add more liquids, otherwise add some but just a spoonful at a time because it's very easy to overdo it with these kind of batters.

3. Pour your mixture into a bowl and by kneading it a couple of times form it into a loaf. If this is not happening because your batter is too crumbly, again, add a little liquid.

4. Place your "loaf" onto a teflex sheet and shape it into a flattened, firm, log. Slice it carefully, on the diagonal, making about half inch or a little thicker (~1.5 cm) slices. 

5. Stand them up on a sheet and dehydrate them for an hour at 140˚F (~60˚C) and then lay them flat on a screen and dehydrate them for a few more hours at 115˚F (~46˚C). 

If you have kids, they'll keep asking you "When are they gonna be done?" so make sure to keep them busy with something else. When they are done, have some fresh, while still warm, with a cup of mylk and/or a fruit spread if desired. Once they're cooled off, consider wrapping some for a Christmas present for someone. There's nothing like a home-made present you put your love into! You might want to save a couple so your kids can put them out there on Christmas Eve for Santa too. You never know...one day he might be inspired to go raw and refuse all the cookies at other households ; )

Happy "Baking"!

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! : )

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 : )

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.

Move Over, Raspberries!...

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

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

Wild Blackberry Vinaigrette Salad with Millet Crackers

(Serves 2 people or 1 hungry raw foodie)

For the Dressing

Blend* the following ingredients:

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

~ 1 tsp mustard

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

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

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

pinch of salt

optional: pinch of cayenne pepper

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

Look at the color of this!...

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

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

Add avocado or nuts for a more filling meal.

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

Aren't we so spoiled???

Blackberries are antioxidant stars!

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

Taco Time

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

Baby Collard Tacos

(Makes 6 tacos)

For the filling:

1/2 cup sunflower seeds 

sliver of red onion

1/2-1 jalapeno

juice of half a lemon/lime

cumin, cayenne, salt

handful of chopped cilantro

1 small tomato

and collard leaves to act as taco shells..

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

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

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

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