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! : )

Tropical Bites Beat Donuts

What do you do when they ask you to bring donuts to a meeting?  Bring donuts, right?  Nope. At least, I didn't : )
I've made these instead. They're relatively quick, easy, have only a few ingredients, and everyone will love them…Not to mention the added benefit of nutrients in them.
These fiber-rich balls are high in minerals and you might even get some bromelain out of them. Bromelain, which is an enzyme found in pineapple, may help digest proteins and even have anti-inflammatory characteristics. Oh, and the nuts are rich in unsaturated fats, the kind that's good for you ;) and cashews happen to score 100 in the amino acid department, meaning that they're a very good source of and close to being a complete protein!  It's almost too much to get from a sweet snack, isn't it!?!

So, if you have a get-together to go to tomorrow, might as well pull out the following from your pantry and get to work or rather, dance in the kitchen while creating these tropical, magical bites!

Why did I choose to use pineapple? That's what I happened to have on hand and it was the main ingredient I wanted to work around. Use may whatever dried fruit you have for an alternative, maybe not tropical, but other fruity snacks. Dried cherries make a wonderful dessert too.

Tropical Bites

Ingredients:

1/2 cup almonds

1/2 cup cashews

pinch of ground vanilla

pinch of salt

10 medjool dates

1 cup dried pineapple 

3 tbsp coconut flakes

shredded coconut, or other preferred ingredient, for rolling

Preparation:
1. Grind the nuts in a food processor until they're coarsely chopped
2. Chop the pineapple chunks and the dates into small bits if they're large pieces and/or on the dry side and add to the nut "meal" along with the rest of the ingredients
3. Process the ingredients until there are no large chunks of anything remaining but don't overdo it
4. Using your palms, roll spoonfuls of the dough into balls and then roll them into shredded coconut or   something else you prefer.

Share and enjoy!

They would keep at room temperature but I predict there will be none left to store! : )

The No-Nut, No-Machine !!! Chocolate Mousse Pie

Yep, you can just whip it up by hand and make no mess at all….fast track to chocolate heaven! :)
I just wish my grandma was here. This kind of pie would be a perfect way to celebrate her 86th birthday today! I love you so much, grandma! ♥

Avocados are one of the creamiest fruits and they:
- are a complete protein!
- are a great source of calories with healthy monounsaturated fats, which are easily burnt for energy
- have anti-inflammatory qualities
- are a rich source of B vitamins, including folate (B9), and vitamin C
- are an amazing source of pantothenic acid and minerals such as potassium, copper, magnesium, manganese, and phosphorus
- are a good source of fiber

……All of which translates into their being a wonderful food for your skin, bones, heart-health, and supporting a healthy pregnancy.

With cacao being the second main ingredient, giving you loads of antioxidants and minerals, you can't go wrong with something so delicious, so good-for-you, and so quick and easy to prep...

Avocado Chocolate Mousse Pie

Ingredients:

(Makes 1 mini pie)

Crust

2 Tbsp coconut butter

2 Tbsp coconut flour*

2 Tbsp shredded coconut

maple syrup (as needed)

Filling

1 avocado

3 Tbs + 2 tsp cacao powder

2 Tbsp maple syrup

1 Tbsp coconut oil

vanilla

tiny pinch of salt (optional)

dash of cayenne pepper (optional)

Optional garnish: sliced fruit, dried fruit, chopped nuts, coconut flakes

*Feel free to use almond flour instead of coconut flour, if you'd like, or make a more common, nut & date (or any dried fruit) base, like the one here, for a cashew creme pie.

To Prepare:
1. Place the coconut oil in a dish that you can place in hot water and let it sit till it's melted (unless it's warm where you are and it is already in liquid form)
2. Mix the crust ingredients in a small bowl simply using a fork and press it into a tiny pie shell or a shallow bowl
3. Scoop out the avocado, mesh it with a fork and whip it into a smooth consistency as much as you can
4. Mix in the maple syrup and the coconut oil (make sure it's not hot) and little by little, add the rest of the ingredients while stirring it until you get a homogenous filling.
5. Taste test and add more sweetener, etc. to your liking
6. Pour the filling into your crust, decorate if you like, and place the pie in the refrigerator for an hour or so before serving.

Note: this also goes for a chocolate pudding recipe so if you have extra filling you're in luck. Gooble it up right away or chill it for a treat later.

Sweet ♥

D.

The "Pretty Complexion Citrus Blend"

As simple as it is, I must share with you the most recent thing I'm hooked on!  It is just so delicious and refreshing. I know most, if not all, followers of the 80/10/10 diet would approve too! : )

This "Vitamin C Citrus Blend Evolution" started when I realized that it was too early to try to eat tangerines a few weeks (!!!) after oral surgery.  Yep, I knew that it was not just hurting to try to chew but I was not chewing properly and a lot of the fruit was swallowed in large chunks, especially the pith. Obviously NOT ideal!
So, what's a health-conscious girl to do? I wanted to keep eating citrus but to get all the benefits too and that includes all the bioflavanoids (aka vitamin P), and calcium that's included in the white parts not only the vitamin-C-rich, juicy part. Bioflavanoids work together with vitamin C so they're best taken at the same time.
Have you ever had capillaries (tiny little red lines near the surface of your skin) showing? One way to maintain the healthy structure of those blood capillaries and support their thin walls is by consuming lots of citrus! While bioflavanoids or vitamin C are present in a myriad of foods, citrus has them both. What a great way to take in nutrients that support circulation and brighten your complexion!

….And this is such a simple method to ensure the assimilation of these nutrients. I really started with just blending up peeled citrus, which was amazingly yummy by itself, but then I started adding a thing or two because, you know, I always try to get the most out of everything….use whatever I can as a delivery system for other nutrients. Why not?! So, I'll give you the variations I've been really enjoying. If you can find tangerines (I love Satsumas, but others will work), use them, and if not, try to combine different types of oranges or even pomelos.

Pretty Complexion Citrus Blend 

(Makes 1 pint, fills a mason jar)

Basic Version

6-7 tangerines + 1-2 orange OR 4-5 oranges

Enhanced Delivery*

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

Anti-inflammatory Boost

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

small slice of ginger

Spiced Up 

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

small slice of ginger

couple of dashes of ground cinnamon

Superfood Brightness

6-7 tangerines + 1-2 orange OR 4-5 oranges

pinch or two ground cayenne pepper

small slice of ginger

couple of dashes of ground cinnamon

small handful of goji berries

*you can read about the health benefits of cayenne pepper here

Peel the tangerines by hand and leave all the white stringy parts attached. Peel the oranges using a knife and leave as much of the white part attached as you can, simply removing a thin layer with all the zest.
Leave all the seeds in as well. The point is to keep the fruits as close to whole as possible. Eating whole foods is what's always best. The pith (the white parts in citrus) contains the bioflavanoids and is the part of the fruit that is high in calcium. This helps balance any acidity and having all the fiber in there slows the absorption of sugar. You will end up with a pulpy blend for sure if you use tangerines and practically a mush if you use a lot of/only oranges with all the pith.

Blend all ingredients you chose to use and drink slowly or take it with you in a mason jar or bottle.
It travels well so it's great to take along with you to nourish your body while on the go but if you're using mainly oranges you might want to take a spoon with you. These concoctions can become very thick over time and the longer they sit, the more of the juice is absorbed by the pith so they will get even thicker. Taking a long-stemmed spoon along with you wherever your raw lifestyle takes you is a very good idea anyway and it might just come handy!

…And just watch, your skin will thank you for this!

Have a bright and juicy day!

♥

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

A Salad Dressing You'll Want Every Day

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

Lemongrass Dressing

1 lemongrass

1/4 cup (or more) almond butter

~3 tbsp apple cider vinegar

2 cloves garlic

2-3 tsp coconut sugar or your preferred sweetener

salt

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

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

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

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

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

Pretty In Pink AND Purple

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

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

Pretty In Pink (or purple) 

(Serves 1, maybe 2)

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

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

1 pink orange*

2 tbsp coconut butter

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

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

How to make it:

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

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

You're in for a TREAT! 

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

Enjoy these quick desserts and have a lovely weekend!

Herbed Olive-Walnut Bread

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

Herbed Olive-Walnut Bread

(Makes 1 small loaf: about 6 slices)

1 cup golden flax seeds

3/4 cup walnuts

6-8 sun-dried olives

1 clove garlic

1 tsp salt

oregano, rosemary

1.5 to 2 tbsp olive oil

5-6 tbsp water

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

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

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

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

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?? : )

Nuts Dressed for The Holidays

While I'm a huge fan of roasted chestnuts, and do indulge every year, they're not the only warming holiday treat I can think of, not to mention that they can't be eaten raw. I figured it would be nice to have cupfuls of different kinds of flavored nuts on the table. They're so satisfying to have around and they can be done raw. No roasting or toasting required. They only take a few minutes of preparation and then the dehydrator takes care of the rest. Voilà, your family and friends and your guests can reach for just a handful of savory or sweet goodness amidst the, you know, everything else that's going on...
The savory ones are still being made so here are some sweet versions for now.

Chocolate Almonds

To be coated:

1 1/2 cups almonds

1/2 cup raisins

For the coating:

3-4 tsp honey / agave syrup / other sweetener

2 tsp melted coconut oil / other oil

2-3 tsp cacao powder

tiny pinch of salt

optional: pinch of vanilla, pinch of cayenne

1. Mix the oil, sweetener, and salt and then add cacao little by little. Taste test and adjust the amount of sweetener. Raw cacao is quite bitter so if you're not used to that you might need to add more sweetener to your mixture or simply use less cacao.
2. Optional: Chop up the raisins into smaller pieces.
3. Add the almonds and raisins to your mixture and make sure all of them are coated well.
4. Spread them out on a teflex sheet and dehydrate for a few hours at 115˚F (46˚C).

Maple Walnuts

To be coated:

Walnuts that have been soaked for a couple of hours OR rinsed. The ingredients will only stick to wet walnuts. You may use maple syrup instead of solid sweeteners and then you can keep your walnuts dry. If you go that route the end result will have a glazed look instead of what's pictured here.

For the coating:

4 tbsp maple crystals / coconut sugar / other solid state sweetener in crystal form

1 tbs cinnamon

1/2 - 1 tsp mesquite powder*

tiny pinch of salt

optional: add lucuma powder to your mixture for a hint of "caramel"

1. Mix your coating ingredients. Taste test and adjust the amount of cinnamon, you might want to add more if you're a huge fan of cinnamon like myself. Mesquite has a unique flavor so use less if it's new to you and add more if you like it.

2. Add the wet (really damp but not dripping wet) walnuts to your mixture and make sure all of them are coated well. Because of their shape this might take some moving them around with your hands or a fork so that you get the mixture in the grooves as well. 

4. Spread them out on a teflex sheet and dehydrate for a few hours at 115˚F (46˚C), until crispy.

By the way, good luck having an untouched batch at the end! You might want to make a double batch to start with because the smell and just knowing that they're in the dehydrator might invite more visitors, like Cookie Monster, etc. whom will make sure only about a portion of these nuts will get all the way dehydrated and crunchy. Either way, if by any chance you ended up with empty trays at least you made your house smell like a healthy cake shop :)

*Magical Mesquite

What's used to be a staple food for Native Americans is available in health-food stores now in a powder form. It's a nutritious way to add a very distinct, somewhat sweet and malty, or even caramel-like flavor. Mesquite helps balance one's blood sugar level, which makes this superfood an excellent choice for those healing from diabetes. Very high in protein, fiber, minerals, and the hard-to-get amino acid, lysine, it's no surprise it has been pronounced a "superfood". Use it in desserts, smoothies, mylkshakes, even soups, etc.

Pumpkin Curry Soup

This time of the year, with holidays approaching, is also about the time when (at least on the Northern hemisphere) the temperature is starting to take a bigger dip. Cooler mornings might call for a cup of warm chocolate and cooler evenings for a bowl of warming soup to cozy up on the couch with. Lucky us, spices of warm energy are available most places year-round and on top of that it's pumpkin season, yay! I'm pretty sure these bright orange squashes are not just for Jack-O Lanterns or pies. Some can be made into soups or stews. And so I do...

Pumpkins' Treat
Pumpkins are very filling and highly nutritious. Being rich in fiber, extremely high in vitamin A, high in vitamin C,  and rich in minerals like potassium, iron and manganese, the favorite holiday squash will nourish your eyes and skin, has anti-oxidants and anti-inflammatory qualities, and will help keep your bones strong.


Pumpkin Curry
(Makes 4 bowls)
1 small pumpkin*
1 small carrot
2 stalks green onion
1 small piece ginger
1/4 cup coconut butter
1 fresh cayenne pepper (or use some ground cayenne)
1 tsp salt
2-3 tbsp curry powder
1 tsp cinnamon
3 cups water

* I know this is relative but I didn't weigh or measure this squash. It was one of those "personal" size pumpkins, about 6-7 in (15-18 cm) across.


Preparations:
1. Remove the seeds from the pumpkin and slice into wedges. It's easier to peel the wedges one by one in my opinion.
2. Shred your wedges and place all of it into a pot along with the carrot, the onion, the ginger, and the pepper chopped. Add 3 cups water (or enough to cover the ingredients).
3. Gently warm it up on a very low flame while stirring it.
4. Place the contents of the pot and the rest of the ingredients, salt and spices, in a blender and process until you get a creamy and smooth texture.
5. Sprinkle with cinnamon or garnish with thinly sliced onions, etc.

If it's really cold where you are, sit by the fire and slurp away...

Happy raw & cozy times! : )

What's New? Persimmons!

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

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

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

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

Blend all ingredients until smooth.

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

From Tortillas to Tostadas

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

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

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

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

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

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

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

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

Soup That's Worth the Tears

As the weather has taken quite a sudden turn and the temperature's dropping the heat's getting turned up in my kitchen. I love my food spicy year round and will enjoy some raw dishes warm during the colder months but this is more than just a warm soup.  

Consider yourself warned: it's one thing that chopping onions will make you cry but this is also a sinus cleanser alright. It would be a great soup on a cold, rainy day when you're wrapped up on the couch in "under the weather" mode. Warm, savory, and memorably strong. I love spicy, hot, pungent, etc, foods but I even think it's quite strong. You may use less of the onions and/or add more water and more tahini (or oil) to cut the sharpness of it all.

Onion's Magic
These tear jerkers are high in vitamins C and B6 (pyridoxine), manganese, a fairly hard-to-get mineral, and rich in fiber. Besides being a strong anti-inflammatory, they're known for their sulfur content and being hosts of the enzyme allinase. This enzyme, also present in garlic, is what gives them their pungent chemicals, makes you "cry" while chopping them, makes you "smell" like onions, and defends the plant from animals that get the idea that they should be their next snack. The B6 helps efficient metabolism and prevent heart disease, is important for brain function, and it's mood-elevating. Sulfur is very good for your liver, will benefit your hair, skin, brain, and bones. Quercitin, a flavonoid you'll find more of in onions than anything else, has a myraid of health benefits. It's what's responsible for the blood-thinning effect of onions, it will help you fight asthma and bronchitis and help with diabetes. It has antibiotic and antiviral characteristics, and provides this vegetable with powerful anti-cancer properties.

So here's what you do for a wonderful-smelling kitchen and a healthy, warming soup:

French Onion Soup

(Serves 3-4)
Ingredients:

1 medium yellow onion

1 clove garlic

1/4 cup shoyu sauce (contains soy!)

1/4 cup olive oil

3 tbsp raw tahini

4-5 cups gently heated (NOT hot or boiling) water

1/4 cup vinegar / lemon juice

Directions:
0. Slice the onion and the garlic as thinly as you can, place them on a plate, drizzle them with the shoyu sauce, and let them marinate in the dehydrator for about an hour at 115°F (46°C).
1. You may follow or skip "step 0" and then, in a high-speed blender, process all (save a little bit of the marinated onions for garnish if you like) ingredients until creamy.
2. Pour small servings in cups or bowls, garnish, and offer crackers, croutons, bread, etc. on the side.
Don't forget the box of tissue either!
...and have a good week : )

Corn Off The Cob

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

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

Summer Corn Salad

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

2-3 Ears of corn

Handful of cherry tomatoes

Wedge of red onion

Few sprigs of cilantro / parsley / dill

Juice of 1/2 or 1 lime

Splash of olive oil

pinch or two of salt

optional: sprinkle of black pepper or cayenne

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

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

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

Figs In Thumbprints

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

Almond-Fig Thumbprint Cookies

(Makes 16 cookies)

Filling:

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

Aren't they beautiful?!?

Cookie Dough:

2 cups almonds*

1/2 cup shredded coconut

1/4 cup ground golden flax seeds

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

1-2 tbsp water

pinch of salt

Optional: seeds from 2 pods of cardamon

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

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

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

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