RAW Food for Truth Living foods lifestyle. Nutritious, raw, vegan recipes. Meals & tips for natural healing. Allergen-free, organic dishes. Courses you can prepare in no time. Meal-planning for those "on a budget". Discovering wild edibles. Eco-friendly, conscious, healthy living. . . . at home, in the office, and on the road.

Avocados Are the Winners Again But There's One Fruit You Should Not Eat!...The Dirty Dozen & The Clean Fifteen, 2014

Wednesday, June 18, 2014

Yes, avocados, consistently, have the least amount of pesticide residue on them but beware of conventional apples! To find out the status of the rest of he fruits and vegetables, take a look at this years list: The Dirty Dozen and The Clean Fifteen, 2014

Organic produce can still be more expensive, even though some stores actually have certain items labeled with the same, or even lower prices than their conventional varieties. This is wonderful news and it's due to the higher and higher demand for organic foods, which allows for the cost to come down. Better yet, if you visit your local farmers market, chances are, you'll be able to pick up all of your favorites for a lot less and, most likely, they will be organic, or at least pesticide-free! Still, for those days when you can't find organic varieties or they are just too expensive for your budget, here's how to make a decision as to when to spend the extra dollar and when it's less of a worry to go with the conventional version because the have less pesticides on them.

….the lists are out and the fruits and vegetable on them are very similar to those on the lists from previous years so, if you've been shopping with them in mind, you will not need to get used to a lot of different items.

The Dirty Dozen*, Plus...

1.  Apples
2.  Strawberries   
3.  Grapes    
4.  Celery 
5.  Peaches
6.  Spinach     
7.  Sweet Bell Peppers
8.  Nectarines (imported)
9.  Cucumbers      
10. Cherry Tomatoes
11.  Snap Peas (imported)           
12. Potatoes 
13. Hot Peppers  
14. Blueberries (domestic)
15. Lettuce  
16. Kale & Collard Greens

 ...and The Clean 15

 1.  Avocados           
 2.  Sweet Corn**
 3.  Pineapples
 4.  Cabbage 
 5.  Sweet Peas (frozen)
 6.  Onions
 7.  Asparagus 
 8.  Mangoes 
 9.  Papayas             
10. Kiwi
11. Eggplant           
12. Grapefruit             
13. Cantaloupe 
14. Cauliflower    
15. Sweet Potatoes         

*NOTE: Forty-eight produce items were examined by the Environmental Working Group (EWG) for pesticide residue. The "Dirty Dozen" is simply the top 12 of that list, meaning, highest in pesticide residue and the "Clean Fifteen" are those starting at the bottom of the list, with the least amount of chemicals left on them.

**If you live in the U.S. almost all corn (~ 85 %) you will find is Genetically Modified (GMO). Unless it's certified organic, you won't know whether what you're buying has or hasn't had its DNA "tempered with". Therefore, even though they're on the "clean" list, I don't recommend conventional corn....due to a lack of regulations. 

There are a lot of people working really hard on changing this and make it into a law to label GMO produce. Please take your time and do some research and consider signing petitions for the sake of your and the planet's health. There are a number of them to sign at:


Produce list reference: http://www.ewg.org/foodnews/list/

Come To My Free Class, Get a Chance to Win a Whole Foods Gift Card, and Enter a raffle to Win Superfoods!

Thursday, June 5, 2014

All that in one evening?? Yes! Mark your calendar for June 12th! I'll be teaching a class at Whole Foods at 7pm on Thursday evening.

Topic: Cleansing, to welcome in the summer

Come and learn how to prepare delicious cleansing dishes, such as:

Cucumber Cleanse - A refreshing soup to welcome the summer
Hemp Tabouleh
Berrylicious Summer Salad

Space is limited! RSVP by commenting below and you will have a chance to win a Whole Foods gift card and be entered in the raffle to win cacao, goji berries, etc by Navitas Naturals.*
Is there anything you'd like to learn about (within the subject of cleansing and raw foods) during this class? Share in your comment below!

See You There! 
Don't forget to bring your kids, your questions, and your appetite!

Also, share this free event with your friends around the Bay Area. You never know who will benefit from learning how to make clean, nutritious dishes that are so simple to prepare!

*You must be present to win. 

Grow Your Own Medicine In The Kitchen!

Tuesday, June 3, 2014

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:

…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! : )