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.

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 : )

Mojito Monday

Is the heat getting to you? Here’s one healthy way to cool off. Two ingredients + five minutes of your time = a refreshing drink that’s loaded with vitamins.

All melons are excellent choices to keep you hydrated in the summer. For this recipe, let’s look at the health benefits of honeydews. Their green flesh is loaded with vitamin C, and is a good source of folate, vitamin B6, and potassium….in other words, it has antioxidants that will boost your immune system, protect you from free radicals and certain types of cancer, it can help prevent heart disease, it’s an especially good snack during pregnancy, and it can help regulate blood pressure. Of course, the nutrition facts are not the reason you’ll make this...

Mojito Recipe
Ingredients:
(Makes 2 pints, ~1 liter)
1 honeydew melon
a handful of fresh mint
agave syrup/honey (not vegan)/your favorite sweetener (optional)

Directions:
Cut the melon in half, remove the seeds, then peel it. Put it through a juicer along with the mint. Add some sweetener (if desired), pour into glasses, garnish with fresh herbs. That’s it!

You may serve it on the rocks and/or add a squirt of lime juice for a kick as well. 

Tahini Tzatziki

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

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

Tahini Nutrition 

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

Tzatziki

Ingredients:

(Serves 2)

4 tbsp tahini (sesame butter)

juice of 1 lemon

2 tbsp olive oil

splash of water for diluting

3-4 cloves garlic

1.5 cucumber (or a really large one)

2 tbsp chopped fresh dill/mint/or both

salt to taste

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

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

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! : )