One Minute Green Soup That I Wish I Had on Tap!

I had the last few Persian cucumbers of the season sitting in the fridge. The crispy little things sure will be missed till they show up  at the market again because I can't get enough of this soup I use them for ALL THE TIME. So, that's what I made with them, yet again : )

I eat it at home or I take it with me in a mason jar...great travel food you can sip while long-distance-driving too....just make sure you have a straw! You get the picture...it's just perfect, easy, nourishing food, that's so tasty that it never gets boring (not to me, anyway).

And, yes, I do vary it a little bit, but most of the time I stick with this exact recipe:

Creamy Cucumber Soup 

(makes ~ enough to fill a quart size mason jar)

3 Persian cucumbers

generous handful of cilantro (leaves and stems, entire length)

small jalapeño (or other hot pepper)

2-3 tbsp hemp seeds

1 fat clove of garlic

generous splash of olive oil

pinch or oregano leaves

optional: cayenne for extra heat

½ tsp salt

1 cup (+) water

Blend it up and go! That's it! So quick, so yummy, so green, so nourishing, satisfying and hydrating. What else would you need?

Variations:

Summer time: use fresh basil instead of cilantro.
Calcium boost: use tahini instead of hemp seeds and dill instead of cilantro for another, very yummy, flavor combination and high amounts of calcium and copper.

No matter which of these alternatives you go with, it's a bone-nourishing soup and rather cleansing so it's a great "to-go" food when doing a detox (which is what I am doing with a group of other health-enthusiasts :) yay!). So go and make some! Your bones and skin will thank you...and once you taste it, you might even thank me for the recipe! :)

Enjoy!

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!

Carob Buckwheat gRAWnola

Cooler weather calls for warming foods. Does that mean you have to give up on your raw lifestyle? Absolutely not. There are plenty of foods out there with great warming energy. Buckwheat is one of  them. So why not use some buckwheat in recipes this season? Aside from its warming energy buckwheat has many health benefits. It's very high in minerals in general, especially such as manganese, magnesium, copper and phosphorous and some of those minerals are hard to get enough of. At least it seems that a large percentage of the population is deficient in magnesium, for example.
These seeds (buckwheat is actually a seed, not a grain) happen to have a very high fiber content, and are a complete protein too, not to mention their high niacin (vitamin B3) content, which is a natural antidepressant. Another food that's good for your bones, your skin, might help reverse gray hair, benefits your digestive tract and might even elevate your mood besides being an exceptional source of healthy protein (can you believe you'll get more protein from a 100g of raw buckwheat than cooked beef, for example?!!) A pretty good choice for breakfast or a snack and combined with the rest of the ingredients below you can make delicious winter granola with it. If you're feeding more than 1-2 people you might want to make a double batch so you don't need to do it twice a week : )

Raw Carob Buckwheat gRAWnola
2 cups buckwheat
1/2 cup sunflower seeds
1 tbsp golden flax seeds
1 tbsp sesame seeds
1/2 cup (or more) raisins
1/2 cup (or more, to taste) carob powder
handful of coconut shavings / 3 tbsp shredded coconut
3-4 tbsp melted coconut oil / other oil of your preference
cinnamon
salt
Add your favorite sweetener, nuts, different dried fruits, additional spices, etc.

Directions:
1. Soak the buckwheat for 8 hours or overnight rinsing it a couple of times thoroughly. If you have time  you can sprout them too before using them in this recipe.
2. Grind the sunflower, flax, and sesame seeds briefly, just enough that they're coarsely "chopped".
3. Chop the raisins and other dried fruits you're using into smaller pieces.
4. Mix all the ingredients really well so that the salt and all the flavors are evenly distributed.
5. Taste test your batch and add more sweetener, etc. if necessary
6. Spread on two trays and dehydrate them for a couple of hours at 140˚F then lower the temperature to 115˚F and dehydrate for several hours longer.

Your house will smell unbelievably heavenly, I promise!
Serve while still warm with your favorite nut mylk or dry, as is. I never liked my food soaked so I always eat muesli, granola, and cereals dry and crunchy.
Pack some into your lunch box, or take on travel. This is a great warming and high energy food.
Happy gRAWnola making!

P.S: Have you noticed the ladybug?? : )

Got Kale?

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

Simple Kale Salad*

(Serves 2-3, maybe) 

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

4 stalks green onion or 1/2 red onion

handful of each pumpkin seeds, sunflower seeds, sesame seeds

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

2 -3 tomatoes

~ For the dressing ~

Combine just about equal amounts of the following:

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

olive oil

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

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

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

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

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

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

Apple-Cinnamon gRAWnola

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

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

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

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

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

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

Yam Chips

It’s always good to have some savory snackables on hand too, right? Here’s one that will replace the ever-so-addictive, store-bought, chips and will satisfy even my vegan (but not all raw) husband! : ) Truth be told, he was the one who made the first batch of these! 

 

Yam Nutrition
These sweet tubers are full of health benefits. They have anti-cancer properties, loads of beta-carotene for your eyes and plenty of B vitamins, especially B6, which is good for your skin and keeps your nerves healthy. Thanks to high amounts of potassium, they can help stabilize your blood pressure and maintain normal heart functions, and since yams are very rich in copper they might even help you get rid if gray hair!

Raw Yam Chips
Ingredients:
Yams
Olive oil
Salt
Optional: Red or chipotle chili powder/your favorite spice

Directions:
Shave yams (using a peeler) or slice as thinly as possible. Toss with olive oil, salt and chili powder (if you choose to use it) and lay on teflex sheets. Dehydrate at 115 °F (46 °C) for several hours, until desired crispiness.
Alternative: if you don’t have a dehydrator, you may use your oven with just the pilot light on, or on the lowest setting (keep in mind though, it won't be raw if you go above ~ 115 °F). Share with friends!

Savory Midafternoon Snack

I've been using this season's fresh fruits, veggies, and herbs to create new recipes but today I balanced them with something more filling: a succulent portobello mushroom. Since I made it to the farmer’s market this week, I also had the sweetest, ripest, and juiciest tomatoes on hand. Of course I had to make something using some so I made pico de gallo to go with the mushroom “steak”. It took less than five minutes to prepare and the house smelled so good for hours!  

If you are already into mushrooms then you’ll be glad to hear that they’re not only yummy but good for you too! If you haven’t made friends with them, today might be a good day for your first rendezvous.

Health Benefits of Portobello Mushrooms
The dense and velvety texture of the beautiful caps are sure palatable but how well do they score in the nutrition department?
It may sound unbelievable but this mushroom's protein to carbohydrates ratio is nearly 50:50! They’re high in fiber and they almost qualify to be called a B vitamin complex. As an exceptionally high source of niacin (B3), riboflavin (B2), copper, selenium, pantothenic acid, phosphorous, potassium, and a very good source of thiamin (B1), folate (B9), vitamin B6, zinc, magnesium, and manganese, they’re just an absolute gold mine for vitamins and minerals. They’ll help strengthen your immune system, help protect your nerves and build or maintain strong bones, and safeguard against many types of cancer! Oh, and don't forget the copper's power to fight gray hair! There's more of this trace element in a serving of this mushroom than in a serving of molasses!!! I think that deserves at least an A-, right?


Herbed Mushroom “Steak”
Ingredients:
(per mushroom)*
1 portobello mushroom (cap only)
2-3 tbsp olive oil
1 generous pinch of finely chopped rosemary
1 clove of garlic
salt to taste (you may use nama shoyu or soy sauce, if you’re ok with soy products, and skip the salt)

*I recommend you make 2-3 mushrooms per person.  Multiply the listed amounts by the number of mushrooms you have.


Directions:
Clean the mushrooms just by brushing them off with your fingers (do NOT wash them). They’re pretty delicate so be careful not to chip/break them. Place them with the gills facing up on a dehydrator tray. Crush the garlic and mix all the marinade ingredients in a small bowl and drizzle it on the mushrooms. Dehydrate for 3-4 hours at 115 ˚F (46˚C). (If you prefer cooking them, you may place them in an oiled pan and bake them at ~375˚F (190˚C) for 45 minutes.)

Pico de Gallo
Ingredients:
(Serves 1-2)
1 tomato
1 jalapeno
couple of slices of red onion
a little cilantro
salt to taste
optional: you may add some lime and/or black pepper

Directions:
Chop and mix all ingredients and place in a serving bowl.

This is just what I decided to do but either of these will go well with other dishes, as a side. Yumm! : )

Tahini Tzatziki

What happens when the freshest spring cucumber meets creamy tahini? You end up with a delicious and satisfying salad that will also keep you cool.

My mother used to make tzatziki in the summer time, of course, using yogurt because I wasn’t raised vegan! This healthy alternative is packed full of nutrients. What better way to replace that heavy potato salad on the 4th of July weekend when most of us are already overeating during the family get together!? You really should give it a try, tahini is so yummy and so rich in vitamins and minerals. If you are eliminating all legumes and grains from your diet, incorporating foods that will provide you with high quality protein and all the B vitamins is essential! Tahini makes that list. 

Tahini Nutrition 

The creamy butter of sesame seeds is a very good source of vitamins such as thiamin (vitamin B1), riboflavin (vitamin B2), niacin (B3), and folate (vitamin B9), and minerals like calcium, iron, phosphorus, zinc, copper, and manganese! Thiamin, riboflavin, and niacin are important for energy production. Vitamin B1 supports the nervous system, B2 can protect your cells from oxygen damage and B3 will come handy for stabilizing blood sugar and processing fats. Most of us have heard that folate is a very important vitamin during pregnancy and that a deficiency of folic acid will seriously endanger the development of the fetus. But it doesn’t stop there! It plays an important role in red blood cell and skin cell production, keeps your bones strong, helps prevent osteoporosis and the build-up of homocysteine (which can lead to heart disease), and like B vitamins in general, supports your nervous system. Calcium and iron are commonly referred to as being important but we wouldn’t be able to build strong bones and tissue without a perfect balance between calcium and phosphorus. Most people who eat a high protein based diet would have to worry about getting too much phosphorus but the opposite might be true on a raw vegan diet if you don’t consume enough nuts and seeds. Molasses has been touted as having great benefits for the reversal of gray hair. Why? Because of its high copper content. Guess what, tahini has even more! Copper (and manganese) will help you maintain strong bones and will help your body fight free radicals as well. But it's so high in fat, isn't it? True, but again, it's fat that's good for you! Tahini contains mainly mono- and polyunsaturated fats which lower your risk of developing diabetes! All this adds up to a ridiculously nutritious dressing that is delish.…

Tzatziki

Ingredients:

(Serves 2)

4 tbsp tahini (sesame butter)

juice of 1 lemon

2 tbsp olive oil

splash of water for diluting

3-4 cloves garlic

1.5 cucumber (or a really large one)

2 tbsp chopped fresh dill/mint/or both

salt to taste

Directions:
In a bowl, mix the lemon juice with the tahini until smooth. Add the olive oil and some salt. Dilute it with some water to achieve the desired consistency and then crush the garlic and add to the dressing. Chop up the cucumber into small cubes (or shred it if you prefer it that way) and add to your mixture along with the herb(s). Garnish and serve.                                                                 

More info on vitamins and minerals at: http://www.whfoods.com/