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 : )

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.

Chips and Dips

Yes, that is the true color of these chips. They're not the product of photoshop or any kind of other trick. Nope, they're nature's magic! Aren't they BEAUTIFUL!? Purple corn doesn't just have the most gorgeous color but it comes with amazingly powerful antioxidants too...as you might have guessed!
Most of us have been told that berries, especially blueberries, have the highest antioxidant content...that is until superfoods came along. But a lot of sources claim that purple corn tops the list in the department! I don't know about you but I was sold by the color itself and after hearing about the health benefits I pretty much wanted purple corn to be one of my staples. These chips are so savory and a great snack by themselves, or with a dip, or as crackers for a soup, or with any spread next to a salad, etc...
Take note: this recipe requires some planning because the corn needs to be soaked at least overnight (I soaked mine for two days though because I couldn't get around to making them so there's no such thing as oversoaking)!
 
Purple Corn Chips/Crackers
Ingredients:
(Makes about the same amount as a medium size bag of chips)
1 cup purple corn (I used dry kernels that you'll probably find in the bulk section of your store)
1/4 cup flax seeds
2-3 tbsp hemp seeds
2-3 tbsp sesame seeds
few slices of red bell pepper
1/2 jalapeno
1 green onion (or a chunk of any kind of onion)
juice of half a lime
~ 1/4 cup (or as needed) of water/soaking liquid
1 tsp salt
1/2 tsp cumin
optional: cayenne pepper or any other spice you may wish to add

Directions:
1. In a food processor, combine all of the ingredients and make a spreadable batter adding as much soaking liquid/water as needed for the desired consistency. A dryer paste is harder to spread but takes a shorter amount of time to dehydrate and of course the wetter the mixture is the easier it is to handle but the longer it takes to end up with chips. 
2. Spread the mixture evenly on a teflex sheet and score them to your liking. The amount for this recipe fit on one sheet exactly and I got fairly thick chips that way, which were perfect for dipping..
3. Dehydrate at 115 ˚F (46˚C) for a couple of hours and then turn them and dehydrate them for another 3 to 4 hours, depending on your batter. They're the best fresh out of the "oven"!
....while the crackers are turning crisp you have plenty of time to make a dip:

Creamy Cashew-Lemon Dip*
(Makes almost a cup)
Ingredients:
juice of 2 lemons (or 1 and add extra water)
1 small clove of garlic
1/4 cup cashews
1/4 cup sunflower seeds
splash of umeboshi plum vinegar
~ 1/4 tsp salt
water as needed for a smooth and creamy consistency
*Add spices and herbs of your choice to get something similar to the popular "Ranch" flavor.
  Add extra water to make it into salad dressing.

Blend all the ingredients until very smooth. Taste test and add salt, etc. Blend again if you added anything and you're done...

These chips are incredibly yummy, full of antioxidants, have anti-inflammatory qualities, and on the long list of benefits are also cancer-fighting qualities, the ability to lower blood pressure and help those with diabetes or people who struggle with obesity...oh and have I mentioned they're pretty and RAW?

Storage:
The chips/crackers would keep for quite a while in a container if you had any leftovers.
If you have some of the dip left you can save it in the fridge for a few days.

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/

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! : )