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.

Soft & Crunchy Carob Energy Bars

There's a Bio store (organic health food grocery store) in Budapest that carries some cookies that are filled with a carob-sesame-honey filling. I lived on those for a while when I was there. Aside from the honey, they're vegan and whole grain and organic but of course not raw. That was perfect for me back then when I was a vegan whole foods enthusiasts and had not even heard of the strange concept ; ) of eating raw yet. So I was in heaven when they had them and was quite upset whenever they were out. They sold like hotcakes so you had to be on top of things and learn when they were delivered and be there shortly after. But that was then....and THIS is now.

It's been long overdue that I combined the above described flavors and created a raw delicacy and without further ado I'll share with you the "rawsome" outcome of my trial-and-error snack bars.

Crunchy Carob Energy Bars

(Makes 5 bars)

1/4 cup and 2 tsp carob powder

1/4 cup sesame seeds

1/4 cup buckwheaties*

2 tsp lucuma powder

1/4 cup and 3 tsp tahini

3 tsp honey (not vegan) or maple syrup (not raw) or agave syrup

juice of 1 small carrot and a 1 in (~2 cm) piece ginger

For coating: cinnamon or extra carob powder or lucuma powder

* Buckwheaties are sprouted and dehydrated buckwheat. You could just soak and dehydrate them to be qicker. I usually make a big batch to have them around whenever I need to use them in a recipe.

Directions
1. Optional: grind the sesame seeds just a little bit to break them up.
2. Using a fork, mix all of the ingredients in a bowl adding the juice little by little.
3. Add more juice if the mixture is too dry to handle and add more carob powder if it gets too wet. Taste test and add more sweetener if desired.
4. Form bars or any other shapes out of the mixture. It will be a sticky experience but it's so worth it. Roll each bar into cinnamon or carob powder.
5. Store them in the fridge if you prefer them firm, leave them out for a softer snack.

Carob's benefits
This caffein-free bean that's commonly used instead of cacao in desserts is very rich in calcium, practically fat-free, has no oxalic acid to interfere with absorption of nutrients, and is naturally sweet so you'll probably use less sweetener in your recipes when using carob.

Buckwheat and ginger have warming energy, a perfect cold-weather food. Sesame seeds and tahini are extremely rich in minerals and B-vitamins and will nourish your bones, your hair and skin.

That's right, these bars are not only yummy but quite nourishing as well. I took one a day with me to work last week and looked forward to my after-lunch dessert more than ever :) They're great for traveling too. Enjoy!

For The Sweeth-Toothed, Athletic Nerd

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

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

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

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

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

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

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

*Source:

The Way of Herbs, by Michael Tierra

Featured in Funky Raw, UK's raw food magazine

Schizandra for Balance

I love new, I'm all about it. I get so excited every time we go to my favorite local health food store and always head to the "herbs and teas" department to see what I should try out next. It's not about the new flavors, the potential health benefits, the new recipes I get to come up with. It's all of it and more; it's that it's new and different : )
This time I didn't get to actually make this tea right away but here are results. It's absolutely delicious. A hint of something from the past, something I can't name but know I've had the pleasure of tasting before, a sour, astringent experience. Nothing like the "ok, I made a cup of this because I heard it's good for me and now I'm going to hold my nose shut and down it and then reward myself with a slice of cake"…or anything similar. No. It's so delicious that I would happily trade water for it and live on this tea! So besides the flavor, what does it have to offer?

Schizandra
The plant Schisandra chinensis is native to northeastern China and the eastern United States. In herbal medicine, the berries are used to make an infusion or tea.
It is claimed to be an adaptogen to balance body functions, blood sugar and blood pressure, improve mental capabilities and physical performance, increase stamina, support adrenal glands, and help treat liver diseases. As if this list was not impressive enough, it's said to be beneficial for visual acuity, field of vision, and tactile sensitivity. There are certain conditions highlighted in this wonderful book* (available in the herbs and teas section of the store) for which these berries may be very helpful:
Cancer -  if you or someone you know is receiving chemotherapy with doxorubicin, this herb can be used for protecting the heart muscle.
Liver diseases - supposedly one of the most useful treatments for liver ailments, Schizandra may protect from the progression of cirrhosis to liver cancer, protect from chemical damage, in particular, ones that have to be activated by the liver to become poisonous. Through being such an effective supporter of the liver, it can help offset damage caused by hepatitis, HIV/AIDS, prevent this vital organ from inflammation, and speeds up recovery from liver surgery.
Depression - active compounds in schizandra help relieve or reverse depression in the central nervous system.

The good news is, you don't have to make tea every day to reap these benefits. Most of us will not have the time, right? You can find schizanda as capsules and tinctures as well if you wish to take it as a supplement.

Warning:
Do not use this herb,
- during pregnancy because it may induce labor
- if you have gallstones or blockages of the bile ducts, because this herb increases the flow of bile
- if you suffer from ulcer, epilepsy or high blood pressure

How is it consumed?
You can simply eat the dried berries, make an infusion by soaking them in some juice and drink that after straining, or make tea, like I did.

Schizandra tea
If you make tea and you stick with a raw foodie's principles you'll want to be gentle and make sure you don't exceed ~160 F / 70 °C. Just simmer a pint or so water and 1-2 tablespoons of berries, or a gallon of water with a cup of berries, etc, depending on how much you want to make. Steep it for half an hour to an hour, strain, and drink. Refresh!

I'll be sharing the next fascinating find soon...















*Prescription for Herbal Healing: An Easy-to-Use A-Z Reference to Hundreds of Common Disorders and Their Herbal Remedies, by Phyllis A. Balch

Chia Porridge, the New Breakfast on the Block

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

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

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

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

Miraculous Reishi Tea

Since my recent move to the Bay Area, many people tell me I'm so lucky. One of the reasons is that this is "superfood heaven" and I have access to a myraid of goods that health freaks like me obsess over. Still, I didn't expect a find such as this one. I have never (that I know of) seen Reishi mushrooms before but the other day I came across some at a San Francisco health food store and screamed! I couldn't believe it. Needless to to say I couldn't leave without putting one in the basket. Reishi is known for exceptional health benefits and has been used for thousands of years in Chinese medicine. This is NOT the kind of mushroom you add to soups or stews. It is consumed as a hot water extract, or tea, and should be treated as medicine.

Health Benefits
This miraculous fungus is ever so touted for its anti-tumor activities. Like mushrooms in general it can be used to boost your immune system and both, for preventing tumor growth or the formation of cancer cells and for treating them or inhibiting their further development Reishi could come to your rescue. It's also valued for its ability to help balance blood sugar levels and lower blood pressure.

Preparations
The question of course is how to get a cup of tea out of this hard, wood-like thing? A grater worked for me pretty well. It takes some work but it doesn't take much to get a teaspoon/tablespoon of it. Of course, the alternative is buying some in a sliced or powder form.

1 teaspoon ground Reishi
2-3 cups of water

Simmer it all for a few hours turning the heat on for a couple of minutes at a time while letting the mushroom steep. Whenever it starts cooling off you can give it some more heat. If you don't mind boiling it and keep simmering it, you're welcome to do that. If you are a strict raw foodie you'll want to be gentle and make sure you don't exceed ~160 F / 70 °C. Even though I eat some cooked food every now and then (and beat myself up over it) I prepared it by intermittent short simmer sessions.
You should end up with a cup of tea or so left once it's done.
Strain it and enjoy by itself or to help the somewhat bitter and strong woody, mushroom taste add some of your favorite sweetener. If you have cancer, I recommend consuming it by itself or maybe mixed with other teas but try not adding any sweeteners. Get stronger, heal faster.

My Favoritessst Smoothie

My favoritest of all so far, I thought I had to share with you so you can reek the benefits too! The outrageously delicious flavor and beyond perfect texture is one thing....the other is how much energy it gives you! I was never a coffee drinker but I hear it wakes people up. ; ) Well, if you want more energy than you know what to do with but with much less caffeine and a bunch of nutrition, then this is for you.
Just in case you're not convinced, here are some added benefits: cacao is full of antioxidants, coconut oil is mainly comprised of the healthy medium-chain fatty acids (MCFAs), hemp protein contains all amino acids and is very easily assimilated, and maca will give you wings!

High Energy Chocolate Smoothie
Ingredients*:
2 frozen bananas (slice them before freezing)
1 1/2 cup frozen berries or other fruit
~ 5 ounces (little over half a cup) apple juice / or juice of your choice / or water + some sweetener
2-3 tbsp cacao powder
2 tbsp coconut oil
2 tbsp hemp protein
1-2 tsp maca powder (use less if you're new to maca)
~ 1 tbsp honey (not vegan!) or your favorite sweetener
optional: pinch of cayenne pepper (which I forgot today and missed it!)

* These ingredients are for a 16 oz. (~ 1/2 liter) glass. To measure the amount of fruit for any serving size you might want to make just fill your glass with frozen fruit, pour it in the blender then fill that glass again about a third way to half way again. This will give you a full glass of smoothie every time.

Blend all the ingredients till smooth. If you have a high speed blender this will be easy but if you have a simple one like me then working with such little juice will be a challenge so help it by mixing it on top while it's running. Be careful so you don't hit the blades. (Of course you could help it by adding more juice too but you won't end up with such a wonderfully thick texture!)

Scrape your blender out so you don't waste a drop. I sometimes wish I could turn mine inside out! : )

Top it off with some cacao nibs and drink it up or eat it with a spoon...that's what I do. 

Make sure you put more bananas in the freezer for tomorrow 'cause you know you'll want more of this.

Enjoy! And you can thank me later : )

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.

Pre-Flight Checklist and Last Minute Snacks

How does a raw foodie travel? Good question! I have a lot of experience traveling as a vegan macrobiotic but this will be the first time I’m leaving the country as a raw vegan! For over a decade my suitcase has been half full of my specialty foods…I always thought, better to be safe than sorry! But the truth is, the last couple of times I didn’t even have to reach for my food stash. Have you noticed how health conscious the world’s becoming? Wherever I go there are more and more vegetarian and vegan restaurants and it doesn’t stop there. I’ve already researched the availability of raw restaurants in some of the places I’m about to visit and there’s not a single town that doesn’t have an organic market and/or an organic raw restaurant! Does this mean I’m skipping the food pack this time? Absolutely not! Here’s what I’ve put together for “Just in case” and we’ll see what happens. : )

I’m taking along:
Raw granola
Brazil nut protein
Hemp seeds
Chia seeds
Spirulina
Maca
Cinnamon
Himalayan salt
Kelp
Coconut oil
Coconut butter
Cacao butter
Pecan butter
Tahini

I would really love to hear what you’re taking along when you travel so please let me know!

I still had lots of fruit sand veggies to use up before leaving and the easiest way was to come up with blended combinations. Raw foodies are pretty famous for blending so much of their food but I hardly ever do more than a blended breakfast. The other day I meant to make a smoothie but ended up with a pudding. It was so delicious that I made it again and named it tropical superfood…

Tropical Superfood Pudding
(Serves 1 for a meal or 4 for a snack. Makes 4 cups)
Blend the following ingredients till smooth and creamy:
1 large mango
1 kiwi
2 large bananas
2-3 brazil nuts
1 tbsp ground flax seeds
1 tbsp hemp protein
1 tbsp hemp seeds
½ tsp maca
¼ tsp spirulina
½-1 tsp cinnamon
pinch of salt
¾ -1 cup water*

* if you put too much you’ll end up with a drink, which is fine too, it makes a delicious smoothie

Next up I have one of my old favorites.

Carrot-Apple-Ginger Juice
I just love this combo! As a matter of fact, it used to be my favorite juice but today I found it too sweet probably because I’ve been living on fruit and juices…kind of tired of it, to be honest. Anyway, if you have a sweet tooth and enjoy spicy stuff you’ll love this!
Juice some carrots, apple and a piece of ginger. The exact amounts I used for just this small glass were:
6 medium carrots
1 medium apple
smaller than an inch piece of ginger

Aahhh so sweet and satisfying!

Health Note on Carrots
My mom had a friend who was born nearly blind. I met this person when he was in his 40’s and he hated carrot juice and carrots in general. The reason? He was fed so much of the orange roots while growing up (in hopes of improving his eyesight) that he couldn’t even look at them anymore. Guess what though! While he was never allowed to get a driver’s license, he was a fully functioning man who didn’t rely on anyone and he had the thickest glasses I’ve ever seen in my life but he could SEE!!!
So eat/drink your carrots!

I’m leaving you with some pix I took the other day at the Santa Monica beach….I love seagulls : )

Ready for takeoff…

My next post will be from Barcelona! I’m so excited to see my sister!

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! : )

Seaweed Salad

I know, I know…. Some of my readers will leave this page right now. Hopefully not you though! But weeds? And from the sea? Yes, you read it right! Now, don’t freak out….obviously, there’s a reason I’m bringing them to your attention. And the reason is: seaweeds are ancient superfoods that are loaded with nutrition! In fact, the phytonutrients present in them are so concentrated that you only need to eat a small amount to get their health benefits.

If you’re lucky enough to have grown up right by the beach where you could smell the ocean all the time, then you probably won’t even notice anything, but I didn’t, and I don’t think I tried any seaweed until I was about twenty years old. Their taste and texture are definitely something to get used to…..a very distinct and somewhat fishy flavor that, I’m sure, seems stronger than it is if you’re a vegan : ). The good news is that there are ways to prepare them to end up with quite palatable meals or snacks in no time.

Why seaweeds rock?
Nori, wakame, kombu, dulse, arame, Irish moss…all plants of the sea are multicellular algae.  Some are green, others are brown, or red, or even translucent. What they all have in common, besides growing in seawater, is that they’re all very nutritious, that is, very high in iodine (excellent for thyroid health), minerals, protein, and lignans, the plant compounds with cancer-protective properties. Let’s start with nori, the one you have probably tried if you’ve ever gone out for sushi. It’s available as raw or toasted thin sheets that you can wrap things in….how fun! Raw, they appear nearly black, or a very dark green, but once they’re toasted, they are a brighter green in color. Nori is rich in iron, potassium, magnesium, vitamin A, C, B2, and of course, iodine. It’s also a good source of protein. Wakame is another one you might have encountered since it’s most commonly used in miso soup that is also served in Japanese restaurants. Ever wondered what those green, sweet tasting slimy things were floating in the soup? They are them. Wakame is high in B vitamins and essential fatty acids, which means it’s very good for your skin. Kombu, a brownish-green sea vegetable, is used to treat thyroid conditions and is very rich in minerals and folate. I used to add a small piece to beans. (If you cook beans, put a 1-2 inch piece on the bottom of the pot then layer onions, vegetables (if using any) and the beans on top. Leave the kombu in there. This will help with the digestion of any kind of beans.) Dulse has a beautiful deep rosy-purple color and is also commonly added to soups or, in a powder form, used as a thickening agent. It’s exceptionally high in iron, magnesium, beta carotene, and protein! Arame is a mild tasting sea vegetable that can be added to salads and almost anything else you wish to try it with. The dark brownish strands are rich in calcium, iron, zinc, manganese, folate, and vitamins A, and K. Irish moss is most commonly used to thicken foods, especially desserts. It’s yellowish brown and is rich in vitamin A, minerals and protein but especially rich in sulfur, which means it’s good for decalcification!

Where to get some?
Unless you live on the coastline somewhere where it’s very clean and you can harvest it yourself , you’ll have to look for them in a health food store or an Asian market. Most health food stores will either carry a variety of dried seaweeds in bulk or ready-to-use seaweed salad mixes that are kept hydrated and in salt in a plastic : ( bag, the kind I used for this recipe.  All Asian stores/markets have an incredible selection of dried seaweeds available and some of them even sell them fresh, by the pound!

Seaweed Salad
Ingredients:
(Serves 2)
1 (6 oz.) package seaweed mix
1 green onion
2 tbsp sesame oil
2 tbsp rice vinegar
2 tsp sesame seeds
1 tbsp of your favorite sweetener (optional)
½ tsp red chili flakes
soy sauce or shoyu*

*If you buy the moist version that is sitting in salt then you’ll find that it’s not necessary. Even after rinsing or soaking the seaweed it will be salty enough.

Preparations:
Rinse the seaweed and if you have time, let it soak for a while. Soaking is obviously a must if you’re using dried seaweed. They need to be rehydrated before you can make a salad. Put the draind seaweed in a mixing bowl. In a separate dish, mix the oil and the vinegar and the soy sauce and sweetener (if you choose to use them). Pour the dressing over the seaweed and mix well. Add some sesame seeds and chili flakes and top with sliced green onion. Eat!
This salad keeps really well and is an easy way to take something nutritious with you to work the next day, if you have any leftovers.

Featured in Funky Raw, UK's raw food magazine