Raw Tidbits

Buddha Bowl

2016-09-24T17:37:00.001-07:00

Buddha Bowl

Buddah Bowls are a great way to use up leftovers.

Today on the menu

Layered from bottom up

sauteed kale

green onions/garlic

quinoa

cooked in veggie broth then added pre-made shredded kale/green onions/zucchini and black beans/garlic/spicy seasoning

lentil soup/porridge

veggie broth/ red and french green lentils/ shredded carrots/onion/garlic/ salt/ pepper/spicy seasoning

red onion

avocado

tomato

jalapeno's and shredded romaine were added this after the pic was taken

I like it Hot!!!

Check out your fridge and see what kind of Buddha Bowl you can come up with.

Spearmint Sun Tea

Today, I am making Spearmint Tea with dried leaves from last year's CSA season.

mmmmm.....

Our CSA started a couple of week ago.

Some of the items we received were:

Kale

asparagus

radishes

green onions

head lettuce

swiss chard

spring mix

rhubarb

applemint

lemon balm

chives

tarragon

oregano

Caesar Salad with Avocado and Chickpeas and Kombucha Recipe

2016-05-21T20:42:00.000-07:00

Rise and Shine Smoothie

Homemade Almond Milk

Vega One Chocolate

Swiss Chard

Blackberries

Apple

Celery

Turmeric

Ginger

Ice

Blend & Enjoy!

Brewing Kombucha

Filtered Water

4-5 bags of Organic Oolong Tea

1 c. Organic Cane Sugar

Kombucha Scoby

1/2 c. kombucha from the previous batch

Bring approximately 3 c. of water to a boil and remove from heat

add the tea bags

steep tea bags for 10-15 mins.

add sugar while tea is steeping and stir until dissolved

this will make a concentrate

Let cool to room temperature then pour the cooled tea and more filtered water into gallon jar leaving head space for your scoby and a 1/2 c. of previous kombucha batch

Also..leave space at the top of the jar to allow for breathing room after the scoby has been placed in the jar

Lay the Scoby on top and then pour 1/2 kombucha over it

(Be sure that your new brew is room temp before adding your scoby or else it could kill your it)

Cover the opening with a cloth or paper towel that permits airflow and secure with rubber band

wrap the jar with a towel and place it in a quiet area so that it is not disturbed

I keep mine in the cupboard

Ferment for 7-14 days

Taste test until desired ferment is achieved

Then remove scoby and 1/2 c. of liquid for next batch and bottle the rest

After you bottle your kombucha you can add ginger and/or berries to flavor and help to make it fizzy

Let it ferment for 2-3 days more on the counter and then place in fridge & enjoy!

Be sure to sterilize all equipment and containers to keep your scoby healthy and mold free !

Second Ferment

I added fresh ginger and a blackberry to each bottle

Caesar Salad with Avocado and Chickpeas

romaine lettuce

diced tomato

diced avocado

chickpeas

Caesar Dressing

3/4 c. raw cashews

fresh or dried basil to taste

1 T. nutritional yeast

3-4 garlic cloves

1/4 t. Himalayan salt

1/4 water

1/4-1/3 c. lemon juice

1/4 t. dulse flakes

lots of cracked pepper

Blend in high speed blender like a Vita Mix until smooth & creamy

add more water if needed for desired consistency

this dressing will thicken after it sits awhile

New Year....New Life

2016-01-16T19:57:00.000-08:00

January 16, 2016

I am doing my spring cleaning a little early this year. The cleaning I am working on is my diet. I have been in this process for a few months now.

I have been gradually coming out of a black hole that I got sucked into many years ago.

There is a lot of chaos inside a black hole. It's a place of nightmares.

Now I am on the other side heading towards life

...after you get out you go through a process of looking back and figuring out what happened. Then you stay paralyzed for a time because you now understand what was really going on. Your reality is shattered and.... your still breathing.... and your not sure if it is your last breath because your life has literally been sucked right out of you during this insidious process by someone you loved.

This is my picture of severe trauma. Your picture may have a different story line or Lord willing you have not experienced trauma like this.

For me, my health deteriorated over the course of years

and then afterwards I lacked the ability to care for myself properly and I really didn't care anymore. I did not care for myself by doing the things that I knew would lead to good health and sustain it. I was stuck.

Now, I find myself in a place where I am moving forward on my path . A path that leads to life....spiritually, mentally and physically.

First....Seeking the Omnipotent God who made us and who cares.

Looking to scripture which builds up the mind and gives light in the dark places.

Ultimately He gives life and health to the body, but he gives us a free will to choose. I believe that much of our physical health lies in the choices we make....

Such as what we eat and drink, how and if we exercise, getting sunshine, who we surround ourselves with (positive or negative), etc.

Of course there are genetics, birth defects, particular illnesses and accidents that contribute to our health, but for most of us, I believe for the it lies with our choices.

I am choosing to make positive choices as I move forward in my healing. Choices that will keep me close to God and choices that move my body towards wellness.

**********************

When I started this blog my intention was to track what I was eating, so that I would have a record to examine when my symptoms would flare up. I avoided those things that caused harm to my body. This was very successful and my health improved as I discovered what those offenders were. I began tagging all of my recipes so that I could refer back to them. I added other helpful info on here that helped me along my journey. I posted about the Community Supported Agriculture group that I was a part of for several years. Then I shared about helping a farmer get a CSA started in my community and hosted it at my home. I shared recipes using the veggies we received in our baskets hoping to get you excited about supporting your local farmers.

Then I checked out..... and I have been on a journey of sorts...

leading me to a journey of discovery

Today, I am going to begin a new journey on this blog. A journey back to wellness. This is mostly for me, but if it helps or encourages one person, then that is my hope. Therefore I am leaving this blog public. I will be re-posting some of my recipes and hopefully I will be adding some new ones.

I am also endeavoring to resume consistency with my physical exercise. Because of the state of my health over the last few years and recurring injuries I have not been able to stay consistent. So, here's to consistency and no injuries! Praying for God's favor.

I have placed my rebounder in the living room, so it is ready for action. I like to keep it on the floor and in my path so that I have to walk on it, to get over it. When I make a pass I do a some jumping to give my lymphatic system a good shakedown.

A couple days ago I did a workout that left me quite sore, so today I did some extra stretching along with Yoga and Pilates. Oh, how I love yoga. I don't know why I am so amazed at how wonderful I feel afterward. Maybe someday I will get back to teaching, but for now I am the student.

Today I did my prep work for this week.

Here is a list of things I made today.

Cleaned and cut fresh veggies: diakon radish, cucumber, carrots, peppers

French Lentil and Black Rice Casserole

A large amount of quinoa, I divided it in half. Half of it I left plain to create meals this week, for the other half I sauteed mushrooms, carrots, red bell pepper, kale, broccoli, garlic and onion in little olive oil then added it to the other half of the quinoa...added salt, pepper, Hungarian paprika, a dash of cayenne pepper and a splash of lemon juice.

Beet Salad

(recipe on sidebar)

Pea Salad with celery, red onion, Balsamic Vinegar, EVOO and Walnuts

Brown Rice

Boiled Eggs

Tonight's dinner was Scrambled Tofu and Roasted Potatoes.

I made the scrambled tofu with spinach and red pepper and lots of spices and roasted cubed red and sweet potatoes, seasoned with garlic, paprika, salt, pepper and cayenne. There are some leftovers from this meal that I may add to my lentil rice Budda bowls this week. :)

Breakfast tomorrow will be a Low Glycemic Chocolate Chip Mint Avocado Smoothie

Lunch.. I plan to have my Favorite Blended Soup (recipes below) with

some crackers that I made with almond pulp leftover from making almond milk.

If I feel like I need the extra protein I will have a boiled egg with my soup.

To make the Almond pulp crackers I blended a zucchini, red bell pepper, carrots, salt, pepper and a little water until smooth. Then I mixed it together with diced sweet red onion, ground sesame seeds and sunflower seeds. I spread it on dehydrator sheets and scored it like crackers and dried it until I was able to peel it off the teflex sheet and turn it over and then dried it until crispy.

I do not measure when making crackers...sorry. I follow my intuition from many years of watching my grandma cook and bake without measuring or using a cookbook.

Dinner will be French Lentils and black rice casserole (recipe link on sidebar labeled Lentil rice casserole) over fresh baby kale, chard and spinach and topped with avocado. Maybe a salad or some roasted baby Brussels sprouts.

Snacks for tomorrow, if needed are:

diakon radish, carrots, cucumber, baby heirloom tomatoes, kalamata olives (veggies tray is already made), choice of raw nuts: Brazil, walnut or almonds.

If I feel the need for something sweet, I may have a date and stuff it with a pecan or walnut. God's candy...that's what I call it. It's the best candy bar ever!

May you be blessed with good health and a happy heart!

Chocolate Chip Mint Avocado Smoothie

low glycemic

In blender:

2 c. homemade almond milk

2-3 c. raw spinach

1-2 T. raw cacao powder

3-4 drops of peppermint essential oil

2-3 brazil nuts or some walnuts or 1/2 scoop of Vega Protein powder

blend and then add:

1/2 frozen avocado cut into chunks

blend again and then add:

1 c. frozen blueberries

2 T. raw cacao nibs

stevia to taste

blend to a creamy consistency and enjoy!!!

My favorite Blended Salad/Soup

spinach

super greens blend

(kale, chard, spinach)

cilantro

mango

cucumber

tomato

celery

Serrano pepper

lime juice

topped with dulse flakes

Optional: top with diced avocado

add just enough water to make a soup consistency to your liking

I like mine with a bit of texture, so I leave it with small pieces to chew on but with a soup like consistency

vary the ingredient amounts according to your taste and use what you have on hand

blend and enjoy!

Kimchi Recipe Using CSA Veggies

2014-10-24T21:36:00.001-07:00

                                                                 Kimchi

                                       1/2 of a large Chinese cabbage shredded
                                                       3 carrots shredded
                                                          1 red hot pepper
                                                            diced onions
                                                              2 t. salt
                                                                 ginger
                                                                 garlic

Mix all ingredients in a large bowl. Remove 1/2-1 c. of mixture and place in blender. Add enough water to make a brine. Take mixture from the bowl and fill glass ball jars. Pack mixture down but leave 2-3 inches of head space. Pour brine over contents of jars and cover. Leave at least 1-2 inches of headspace. Leave jars on the counter in a warm place for 2-4 days to ferment. Check at two day. Then day 4, or a week (the longer at room temp, the stronger the taste/smell). Whatever tastes the best to you is how long you ferment. Once the flavor is to your liking, place in the fridge. Kimchi will continue to ferment in the fridge, but the process will slow down.

Besides being a yummy condiment to your meals, fermented food has multiple benefits.

Here is what  Dr. Mercola has to say about some of the benefits of eating fermented foods in his article, "The Incredible Health Benefits to You of Traditionally Fermented Foods"

January 03, 2004

The Wonderful Health Benefits of Traditionally Lacto-Fermented Foods

Olives, pickles, grass-fed cheese, wine, yogurt, sauerkraut, and the seasoned, aged sausages the French call "charcuterie" are some of this category's most popular delicacies.
Though the term "fermented" sounds vaguely distasteful, the results of this ancient preparation and preservation technique – produced through the breakdown of carbohydrates and proteins by microorganisms such as bacteria, yeasts, and molds – are actually delicious. Even more so, they are so beneficial to overall health that some of these "functional foods" are now considered to be "probiotics," increasing your overall nutrition, promoting the growth of friendly intestinal bacteria, and aiding digestion and supporting immune function, including an increase in B vitamins (even Vitamin B12), omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and even cancer cells.

Read the full article here

What are you doing with your CSA vegetables?

Eat Well & Be Well,
Kathy

A Tribute to My Mom for Mother's Day

2014-05-09T14:31:00.001-07:00

My life has been a whirlwind of change over the last couple of months. Some of the changes are grievously sad. In the midst of sadness God gave us a Blessing. My daughter became a mom for the first time and I became a grandmother to a beautiful little girl...Belle.

In March my mother passed away unexpectedly. This has been the saddest experience of my life.
I miss her everyday. We had a thing where she would call to check in and let me know she was okay....and still among the living.

I miss those calls...the sound of her voice and her humor. She was one of the funniest people I've ever known. I only lived with my mom until I was nine years old and because of this we had a unique relationship. We became friends. I could tell her anything and she would do the same. My mother had a very difficult childhood and it continued throughout most of her life, but she was a survivor and would plow through. Perseverance is one of the greatest things that my mom taught me and I hope to pass on to my children.

Her greatest love in her life was her children...I am the oldest, then Ed, Joe and Esther (Esther passed away at 5 yrs. old)..and her grandchildren. She loved us more than anyone in the world and we knew it.

Whatever was going on in our life, she would be there and do whatever she could do to help or assist us, no matter the cost to herself.

This Mother's Day I am aching for my mom....so many things I want to tell her and do with her.

For now, I will look at her picture and remember her life and the love she gave and trust that I will see her again someday....giving thanks to my God and Savior for the Mother that he blessed me with.

Linda L. Bonta

January 21, 1943

March 14, 2014

Eats..Treats..and Detox Juice

2014-01-16T06:17:00.001-08:00

CHOCOLATE AVOCADO SHAKE

WITH COCONUT WHIP CREAM

In Vita Mix blend this mixture until smooth:

1 c. fresh almond milk

2 handfuls of fresh spinach

1/4 to 1/2 avocado

2 t. raw cacao

1 heaping teaspoon of Lucuma (has a sweet malt & carmel/butterscotch flavor)

English Toffee Stevia to taste

Add:

1/2 of a frozen banana

ice

Blend until thick & creamy so that you have to eat it with a spoon

If your mixture is too runny add one ice cube at a time until it is thickened

COCONUT WHIP CREAM

1 can of full fat organic coconut milk

vanilla powder or extract

chill the coconut milk

remove cream from can: you can do this by scooping out the cream or you can drain off the liquid by inserting a knife into the cream and pouring off the liquid first and then scoop out the cream

Place the cream into a Magic Bullet/Nutri Bullet or small food processor and add vanilla to taste and whip until smooth & creamy.

Place in the fridge to set or use as is

NORI SUSHI

Nori Sheets

Cashew cheese

cucumber

avocado

lettuce

tomato

onion

Coconut Aminos

Spread Cashew cheese onto nori sheet and top with veggies of your choice and roll, seal & let sit for a few minutes to moisten the sheet so that it holds together

This is one of my favorite Cheeses to have on hand at all times!

CASHEW CHEESE

2 c. soaked cashew

2-3 garlic cloves

1/2 t. salt

1/4 c. lemon juice

1/2 c. water

3/4 c. nutritional yeast

1/8-1/4 t. turmeric to add color

1/4 t.dry mustard

Blend in Vita Mix until smooth & creamy

You can use this as a dip, spread or a topping for broccoli, cauliflower or pasta

Now after all that yummy food it is time for another cleanse.

DETOX JUICE

This juice contains:

celery

cucumber

cilantro

romaine

spinach

beet

ginger

lemon

apple

Gluten Free Summit

2013-11-11T19:32:00.002-08:00

Click on the picture above to register. It's FREE!

Educate yourself about Gluten and it's effects on your health.

The Gluten Summit Begins Today!!

2013-11-11T04:46:00.002-08:00

THE GLUTEN SUMMIT BEGINS TODAY!!

THIS SUMMIT IS A FREE ON LINE EVENT THAT WILL ANSWER ALL OF YOUR QUESTIONS ABOUT GLUTEN AND IT'S EFFECT ON YOUR HEALTH.
TO REGISTER FOLLOW THIS LINK: https://gg110.infusionsoft.com/go/tgs/rawmom/

DR. TOM O'BRYAN IS ONE OF THE MAIN SPEAKERS

I have learned more about gluten and it's effects on health from Dr. O'Bryan, than any other source. He is an expert in this field and has a passion to educate patients and doctors about this topic.

Gluten related disorders are increasing. Many people have gluten sensitivity and do not realize it. I encourage everyone to try, for a short period of time, to remove gluten from their diet and see how they feel. It would be ridiculous to say that gluten is the cause of everyone's symptoms or health issues, but I am confident that it's sensible everyone at least consider if gluten is helping or hindering their health. The neurologist, Dr David Perlmutter, M.D. states "Gluten is this generations tobacco". And cardiologist Dr William Davis, author of Wheat Belly states that gluten may impact heart health. Both of these MD's, and many more have participated in The Gluten Summit. Starting TODAY, Dr. Tom O'Bryan TheDr.Com is providing a wealth of cutting edge information on gluten related disorders and I encourage you to take advantage of this free online information while you can. I have been privileged enough to have already heard a couple of the interviews and they were fascinating and ground breaking. If you are confused about what gluten related disorders means, if you are considering going gluten free, if you have poor health (not only digestive issues) if you have someone in your family who is celiac, if you or anyone in your family has an autoimmune condition, depression, IBS, acne, brain fog, infertility, ADHD, fatigue, Hashimoto's Thyroiditis, schizophrenia, arthritis, migraines, neuropathy...etc...! More than 300 symptoms could be caused by the consumption of gluten, yet a very small percentage of the population knows it could be fueling the cause.
It generally takes 10 years to get a proper diagnosis. Instead of waiting 10 years, listening to this information could just help you or someone you care about to dramatically improve their health. Being gluten free is hard, at first, yes. But being ill is much harder. I do not endorse any fads or diets. This is science and, everyone should have access to this information. To get FREE access, click here:https://gg110.infusionsoft.com/go/tgs/rawmom/ to your health~

Juice Feasting Day 2 & 3

2013-10-05T16:09:00.000-07:00

Day 3..... fifth juice of the day from rasa juicery

Yesterday was day 2 of my juice feast. It was a good day. I had to work in the morning and my job requires a lot of physical movement/energy, so I sipped on juices while working. I did not have any cravings or detox symptoms. My energy levels were stayed level and very good.

I attribute this to my high raw nutrient dense diet.

Many people will have detox symptoms, such as headache, or fatigue, etc.

Today (day 3) has been good. I stayed home and worked around my house. I walked 3 miles with no problems...(I also walked 3 miles on day 1) with the exception of needing a bathroom, because of all the liquids I am consuming.

This cleanse has been so easy this time, that I thought I'd continue the juice feasting for an undetermined period of time....I will modify whenever I feel the need to begin eating again.

I made some green juice for tomorrow.

Kale/beet greens/parsley/celery/cucumber/zucchini/lemon/ginger.

I also made some watermelon/mint juice.

I froze most of the watermelon juice because I had so much!

I only like to drink one watermelon juice per day, so freezing it will keep it good for a longer period of time.

My juices from rasa still taste as good today, as they did the day I picked them up.

For convenience I will definitely purchase from rasa again. They use high quality organic produce and they are cold pressed juices, which allows them to stay fresh for up to three days.

You can find rasa juices at Georgetown Market.

Juice for Health....

follow the links below and educate yourself about juicing

All about Juicing

Joe Cross's 3 Day Weekend Cleanse

Watch the Documentary Free on Hulu:

Fat, Sick & Nearly Dead

Be Well~

Kathy

3 Day Juice Cleanse with rasa juices

2013-10-03T17:55:00.002-07:00

Today I began a 3-day juice cleanse.

I am doing this for several reasons......rejuvenation, reset, eliminate toxins, restore my adrenals after a very stressful period of time, I also have a rotator cuff injury that needs healing, so I really wanted to alkalize my body to relief some of the pain and discomfort and aid in healing. As you can imagine, it is difficult to prepare veggies and then push them through the juicer if your rotator cuff is not cooperative... :)

Thanks to Georgetown Market I did not have to make my own juice.

rasa had my juices fresh pressed this morning and ready for pick up bright and early.

24 bottles bagged and ready to go, with instructions. Each bottle was numbered in the ordered to drink.

They also included instructions for those who are new to juicing.

I received 5 fresh pressed juices, a nut milk and 2 alkaline waters per day.

As you can see...this one was already gone..........

rasa juices and nut milks are absolutely fantastic!! Delicious, Smooth and Juicy! If you are out on the West Side and need a pick me up....try one of their juices!!

On my way to pick up my juices this morning I drank 1 bottle of my homemade mineral broth (pictured in the kombucha bottle) and a bottle of Fire Water (AVC, lemon juice, cayenne and water, pictured in the pitcher)

I also supplemented with an additional bottle of mineral broth in the afternoon.

I only had a few moments when I wanted to eat....so far not too bad...

Day One over and out!!!

German Chocolate Brownie Cheesecake~Raw

2013-09-29T16:43:00.002-07:00

A couple of months ago I started making this super yummy Raw Super food dessert and I cannot stop talking about it.

While I was visiting our local health food market I met K and promised him I would post the recipe....so this is for you K.!!!

Enjoy! Many blessings to you and your dad on his journey to health!

German Chocolate Brownie Cheesecake

Ingredients for the brownie crust:

1 c. raw pecans

1 c. raw walnuts

2 c. of pitted dates

pinch of salt

1 c. raw cacao

In a food processor place nuts and salt and process until it is finely crumbled, but not turned into nut butter. Watch it closely.

With the food processor running add one date at a time until well incorporated being careful to process just until it sticks together.

Open the lid and add raw cacao and process until powder is incorporated. Maybe 15-20 seconds.

Press into baking dish.

Cheesecake Topping:

1 3/4 c. raw cashews

Place cashews in 1 pint mason jar and add enough water to fill to top.

Soak for 2 hrs.

After 2 hrs. place the cashews and 1/2 of the soak water in the Vita-Mix and begin blending on the lowest setting...with the lid off.

Add:

1- 1 1/2 T. lemon juice (to taste)

40 drops or 2 droppers of Nu Naturals Liquid Stevia

1 t. vanilla extract or vanilla bean powder

dash of salt

Turn blender on #3 for 2 mins and then turn up to #6 until it is smooth....you may need to add a bit more water if yours is too thick to mix.

Optional:

1 T. lucuma

If your mixture is too thick to blend after adding the lucuma add 2T. of water at a time to get it to blend freely. It should be thick... loose but not runny...your blender should be able to run at #6 pretty easily.

Then place the lid on the top of Vita Mix container.

Next add:

1/2 c. melted coconut oil

and then quickly add 2 T. coconut butter

Blend until just incorporated.

Your Vita Mix will begin to make that noise and you know you need to turn it off.

This mixture should be the texture like a thick creamy pudding.

Remove from blender base and

add 1/4 - 1/3 c. unsweetened coconut flakes

Stir this in with a spatula

Pour over brownie base and spread evenly.

Top with pecan pieces and a light sprinkle of coconut.

Place in the freezer for 15-20 mins to help it set, but do not leave it in the freezer until it freezes.

You will have a better and more smooth texture if you do not allow it to freeze.

Remove from freezer and place in the fridge until set....1-2 hrs.

Store it covered in the fridge until it is all gone!!! Which will not take long!!!

Enjoy!!!

In the picture below you can see the layers.

CSA Goodies!!

2013-08-08T18:30:00.003-07:00

We are 12 weeks into our CSA season. Our harvest is bountiful and delicious!

These pictures are from our opening day.

I've been pretty busy this summer and have not been able to post much, but I have been taking pictures. I am planning on trying to squeeze in a post from time to time so you can see what I've been up to in my kitchen,

Today I tried to clean out & put up some of my excess produce.

I decided to freeze some summer squashes for smoothies.

There are times during the summer months that I cannot eat up all of my zucchini...so instead of letting it go bad freeze it to add to smoothies or soups.

When using it for smoothies just throw in chunks of the frozen veggie!

I love that you don't have to blanch it before storing.

You can also shred your squash before freezing to make zucchini bread later.

So.....if someone wants to share their summer squash harvest with you and you don't have need at the moment.......go ahead and accept it and put it in the freezer! You can enjoy the gift long after it was given.

~~~~~~~~~~~~

Give thanks to the LORD for his bountiful provisions!

Apples, Peas and Onions!

2013-06-06T19:37:00.002-07:00

Avocado, lettuce, tomato and Onion Bread Sandwich!!

SWEET ONION BREAD

recipe from Raw on $10 a Day

This is a doubled recipe and I used sweet red onions instead of yellow/white

makes two trays of bread

Mix together in large bowl until seeds gel~

2c. ground golden flax seeds

2 c. water

2 t. salt

Add:

5 carrots chopped up in Vita Mix or shredded

4 large red onions sliced in Food processor or other sweet onions

3 T. EV olive oil or grapeseed oil

Mix together until completely amalgamated and spread on teflex sheets and place in dehydrator at 105 degrees

dry on one side, flip and dry until desired texture and cut up with kitchen scissors

my bread is moist but firm and delicious...and sometimes I will make it extra crispy!

This is what I am doing with my bag of mixed greens this week!

Layered Pea Salad

in a 9 X 13 dish layer

Mixed baby greens or greens of choice

1 c. chopped celery

1 bunch of green onion chopped

1 bag of frozen peas

1/2-1 c. of raw walnuts broken up

I added 1 red/yellow or orange bell pepper chopped

diced radishes are optional

Cheezy Mustard Dressing

1 small jar of Vegenaise

1/4-1/2 c. nutritional yeast

1/4-1/2 t. dried mustard

1-2 T. lemon or lime juice

water to thin

blend and store in fridge..this will make more than you need for this salad

*To change up the flavor.... leave out peas add sliced strawberries to the salad and make a

Strawberry Vinaigrette

for the dressing by using fresh berries, rice vinegar and stevia or sweetener of choice...and blend !

Apple Salad

4 organic apples ( gala & granny smith coarsely chopped)
3 stalks of celery diced
1 organic carrot shredded
small handful of walnuts
1 lemon juiced
1-2 tangerines juiced

Place juices in blender with 1/4c. raw pecans...blend until smooth and pour over salad. Mix and marinate..
you can add a handful of raisins or chopped dates if you like.

Chocolate and Cheesecake Strawberry Parfait

2013-06-06T18:27:00.002-07:00

We received strawberries in our CSA share this week!!

So.... I had to make one of my favorite healthy desserts.

Chocolate...Cheesecake....and Strawberries.....Delicious!!!

Chocolate and Cheesecake Strawberry Parfait

Chocolate Mousse

In the food processor:

8 soft dates ~pit removed**

1/2 - 3/4 c. water*

1-2 t. vanilla

2 avocado's ~peel and remove pit

1/2 c. raw cacao (cocoa or carob)

dash of salt

*you may need more water to help process

**depending on the size of the dates you may desire more sweetness. I usually add a few drops of liquid stevia to achieve desired sweetness.

I usually blend my dates and liquids first until smooth and then add the other ingredients

drizzle water into food processor as you blend

Blend until smooth & creamy

place in fridge to set

Cheesecake

1 c. soaked cashews

1-2 T. extra virgin coconut oil

2-4 T. lemon juice

1 t. vanilla

dash of salt

begin with 1/3- 1/2 c. of water to blend to creamy consistency

you may need to add more water, but be careful not to add too much...but if you do..you can use the recipe as a sauce for berries!

this cream will be slightly running

place in the fridge to set

*I blend the cheesecake in the food processor first and then transfer to the Vita Mix to bring it to a super smooth consistency

After both of the puddings are set..layer in pretty glass dish and top with strawberries.

You can make one or both of the recipes above for individual desserts or dips for fruit.

Enjoy!!!

First CSA day of the Season!!

2013-05-23T17:04:00.002-07:00

Yesterday was the first day of the CSA which I facilitate and host at my home. I love this time of year when we receive super fresh (picked that morning!) vegetables.

I had a grand time setting up things yesterday and meeting and greeting all of our last year's members and newbies!

The contents of our boxes included:

oregano

thyme

chives

leaf lettuce

spinach

baby swiss chard,

green onions,

radishes

white sweet potatoes

and asparagus!

Wow!!! What a great start to the season!

No pictures this time as it was a super busy day for me and my family...I also had a couple contractors at my home during our pick up hours.

If you live in my area, it is not too late to join the CSA. Contact me through Facebook at Eat Well Fitness or you can go to Local Harvest.org to find a CSA near you.

Here is super easy and quick fix meal...super fresh and yummy!

Romaine Boats

large romaine leaves

filled with

diced avocado

shredded red cabbage

red onion

tomato

cilantro

lime

sprinkled with dulse flakes

Kale and Bean Salad

1 bunch of kale~cleaned and chopped

Place kale in the bottom of a large bowl

3 cans of variety beans~ ex. Black, garbanzo, kidney~ drain & rinse

1 small red onion diced fine

1 bell pepper your choice of color

2 stalks of celery diced

Place all of these ingredients in a different bowl.

Marinade

¼ c. honey or a mixture of agave & honey ( I used stevia)

½ c. lemon juice fresh or Volcano organic lemon juice

2 T. Extra Virgin Olive oil or flax or hemp oil

Blend marinade ingredients together and pour over bean mixture.

Add pepper if you like or salt free herbs of choice.

Then pour the bean mixture over kale and let sit for a couple of hours to marinate.

This can be served as a main dish or a side.

Local farm fresh red and green baby kale...mmmmmmmmmmmm

I have been adding this to salads and smoothies.

Chocolate Chip Mint Avocado Smoothie

low glycemic

In blender:

2 c. homemade almond milk

2-3 c. spinach

2 T. raw cacao powder

3-4 drops of peppermint oil

blend and then add:

1/2 frozen avocado cut into chunks

blend again and then add:

1 c. frozen blueberries

2 T. raw cacao nibs

stevia to taste

Blend to creamy consistency and enjoy!!!

Eat real food the way God made it and be thankful

Cleansing Recipes

2013-04-28T12:22:00.000-07:00

Detox Juice

yields one gallon

make dandelion root tea:

2 c. filtered water

6 t. Starwest Dandelion Root (see link below)

thumb of fresh ginger or you may used dried pieces of ginger

bring water to near boil but not boiliing

add dandelion root

steep for 5-10 mins

strain this mixture and allow to cool

( I re-use the dandelion root by adding more water and warming it up and allowing it to steep for at least 30 mins or more and then strain it and store for the next batch)

in your gallon jug add:

1/3 c. Just Cranberry Juice (no sugar..I use Knudsen)

1/3- 1/2 c. organic lemon juice ( I use Volcano Lemon Juice available at Costco)

add Dandelion Tea and water to fill jug....I also add a couple droppers of alcohol free NuNaturals Stevia

My daughter and I are drinking this freely throughout the day.

This juice is super cleaning for your skin, kidneys, liver, digestive system and it's anti-inflammatory and alkalizing . It may help with weight loss, it's a diuretic, helps to balance blood sugar, is rich in micronutrients, helps with the digestion and emulsification of fats.

We have seen major improvements in my daughter and my skin, our digestion and elimination of excess water weight.

See the links below for more benefits of add this juice to your day. (be sure to check for contraindications before using)

Check out this except from the book by Peter A. Gail, Ph.D, titled" The Dandelion Celebration-The Guide to Unexpected Cuisine"

Benefits of Ginger

Benefits of Cranberries

Benefits of Lemons

My Daughter and I love to periodically cleanse and reset our system. It is so easy to get off track and begin adding too many convenience foods (even if they seem to be healthy or you got them at the health food section of the store), or too many cooked foods

into our life and before you know it, you are experiencing old symptoms.....digestive or skin issues, weight gain, excess fluid build up...etc.....you fill in the blank.

Green and Carrot Juice Prep

Green Juice

celery

parsley

cilantro

mixed greens

cucumbers

ginger

lemon

pear

Carrot Juice

carrots

pear

parsley

The red juice is a green, onion, garlic, carrot & beet juice. My daughter called it hamburger juice, because the flavor reminded her of the smell and taste of hamburger. :)

She eats a vegan diet...but you never forget.

My favorite Blended Salad/Soup

spinach

cilantro

mango

cucumber

tomato

celery

Serrano pepper

lime juice

topped with dulse flakes

I also had a few pieces of onion bread with my soup!

This is the most delicious bread I have ever made. I call it onion ring bread.

SWEET ONION BREAD

recipe from Raw on $10 a Day

I doubled my recipe and used sweet red onions instead of yellow/white

makes two trays of bread

Mix together in large bowl until seeds gel~

2c. ground golden flax seeds

2 c. water

2 t. salt

Add:

5 carrots chopped up in Vita Mix or shredded

4 large red onions sliced in Food processor or other sweet onions

3 T. EV olive oil or grapeseed oil

mix together with hands until thoroughly amalgamated

dry on one side, flip and dry until desired texture and cut up with kitchen scissors

my bread is moist but firm and delicious...and sometimes I will make it extra crispy!

Chinese Kale Salad

baby kale

cucumbers

grape tomatoes

radishes

Chinese five spice

lime juice

massage lime juice, kale and Chinese Five Spice then add other ingredients

Fermented Goodies in Indiana & Gluten Free Delights!

2013-04-15T11:45:00.000-07:00

After my diagnosis of Celiac Disease I have been working on treating intestinal permeability, among many other things. One very helpful item for my protocol is fermented foods. Hidden Pond Farms is a small local business that makes raw fermented foods.

Two of my favorites are the Ginger Kombucha and KimChi. You can order on line for home delivery by visiting their website.

Fermented foods feed the good bacteria in the gut & aid digestion.

Fermented foods are highly beneficial for everyone because they give you natural probiotics, which are critical for immune health.

The Sweet Beet has a great article which tells of the benefits of ferments and links for making your own.

Hidden Pond Farm is located in Centerville, Indiana

Another items on my daily regimen is ginger.....so I decided to make ginger lemonade...

1 thumb of fresh ginger

2 c. of water

Blend in Vita Mix

add lemon juice & liquid stevia to taste

ice

Ginger is anti inflammatory, great for digestion, warming to the body and just plain taste good!

Whole Foods has a great article on the benefits of ginger, tells you how to store it and uses.

My teenage daughter is also gluten sensitive and carries the gene allele for Celiac, therefore we have been doing a lot more gluten free cooking & uncooking.

On Friday we made a gluten free pizza using Bob's Red Mill Gluten free Pizza crust.

I created a new cheese sauce because of our varied food intolerance's & sensitivities.

You may also make a raw crust for your pizza & use tomato slices instead of tomato sauce and any other toppings you prefer. Mariated mushrooms & Onions are good...just soak in Bragg's Liquid Amino's or Coconut Aminos for a soy free option. I really enjoy using sweet onion bread

SWEET ONION BREAD

recipe from Raw on $10 a Day

I doubled my recipe and used sweet red onions instead of yellow/white

makes two trays of bread

Mix together in large bowl until seeds gel~

2c. ground golden flax seeds

2 c. water

2 t. salt

Add:

5 carrots chopped up in Vita Mix

4 large red onions sliced in Food processor

3 T. EV olive oil

mix together with hands until throughly amalgamated

dry on one side, flip and dry until desired doneness and cut up with kitchen scissors

my bread is moist but firm and delicious

RawTidbit's Cheese Sauce

In Vita-Mix:

1 c. coconut milk

1-2 T. extra virgin coconut oil

1/3 c. of dried onion flakes

3/4 c. nutritional yeast

3 cloves of garlic

dash of Himalayan Salt

1 T. toasted sesame oil

3/4 c. raw cashews

dash of tumeric

1 dried chili pepper

Blend until smooth and creamy. Use on pizza, raw or lightly steamed cauliflower/broccoli or on any other dish you like. May also be used as a dip or spread on roll ups.

We used Jovial crushed tomato's for the sauce. Their tomato products are gluten free, vegan and sugar free!!......and delicious.

Dessert

Blueberry Soft Serve

In Vita Mix

1/4 c. of almond milk, coconut milk or water

small handful of spinach

Blend until soupy

add:

1/2 frozen banana

1/2-3/4 c. frozen blueberries

Blend until you get a soft serve consistency

and top with cacao nibs.

Enjoy!!

Celebrating my daughter's sweet 16 Birthday!!!

Update.....

2013-03-10T17:56:00.001-07:00

Greetings to my followers....
I have been lacking in posts this past year due to other activities that demanded my attention.
I have been blessed to be the host of a CSA that pick's up at my home during the 2012 year and will be hosting it again this year!
I have been part of a CSA going on nine years, this year and I highly recommend them. It is a great way to support our local farmer's and have nutrient dense produce each week.

Also, my health issues have taken part of my lack of postings. I have had some minor setbacks...such as a couple of injuries and a confirmation of Celiac disease.
The latter has been difficult, but I am working on a plan for healing. I understand that it takes around three years for healing & a point of remission to take place...if you follow a strict gluten free diet and address other underlying conditions. I am now in the process of discovery of those other issues.

This situation has been a tad bit difficult as I am a vegan and most of the research I have done is recommending animal products to aid in the healing. So, I am taking it one day at a time and waiting on the lab results.

I will post more as I continue this journey in hopes of encouraging & helping others...

God Bless
`Kathy

What's on your Plate?

2013-02-25T13:00:00.003-08:00

Everyday we should strive to feed ourselves & our family nutrient dense foods.

Eating this way improves our health in so many ways. It improves immune function, mental clarity, endurance, hormone balance, digestive health....

go on, add to this list....& post your comments below of the improvements you have experienced by eating a nutrient dense diet.

Pictured are some of the items I am serving my family today.

strawberries, clementines, snap peas, grape tomatoes, cucumbers, carrots, diakon radish & dip.

I made the dip by using Addicted to Veggies vegan sour cream recipe. Click the link to find it.

This is a great non dairy & gluten free recipe that is a staple at our house.

I added dried onion flakes, garlic, lemon juice and dill, a dash of Himalayan salt and a little homemade almond milk to thin it out.

If you thin this out a bit more it could be used as a ranch salad dressing.

It's a good idea to have fresh fruits & veggies on your table for the family to munch on. This helps to curb the mindless eating of unhealthy foods...

If I am on the go and I have these items pre-made at the beginning of my day, I can just bag them up or put a lid on the container and stick them in a cooler to go with me.

I also like to take nut butter or some nuts and rice crackers.

Then I never have to stop for fast food and I keep my body fueled and healthy.

I like to always be prepared and keep it simple.

Lunch today

Roasted Brussels sprouts & organic butternut squash

sprayed with extra virgin coconut oil

rosemary

Himalayan salt & pepper

Our family loves this recipe from Real Sustenance.

World's Best Grain Free Lasagna

(Gluten/Soy free with directions to make dairy free)

This is my second time around with this recipe.

I like to make my own modifications.

First time

I sauteed diced mushrooms and sliced onions for the meat in the recipe

the onions made it super yummy!

*Daiya Cheese mozzarella shreds

I had left over noodles so I dried them in my dehydrator for the next time I wanted to make it.

Today I used dried shiitake mushrooms for the meat.

The dried noodles

1 1/2 jars of Muir Glen organic pasta sauce

( I got the pasta sauce at Kroger for $1.49 per jar on manager's special)

*Daiya Cheese shreds & ; nutritional yeast

very simple and very good!!

*for my local friends.....Avon Kroger carries Daiya products!!!!

Daiya is gluten free, dairy free, nut free Vegan Cheese....

I especially like their Havarti style~ jalapeno/garlic flavor~mmmmmmmmm

Raw Turtle Cheesecake & Peppermint Patties

2013-02-01T14:21:00.002-08:00

TURTLE CHEESECAKE

In food processor~

1 c. soaked and dried raw hazelnuts (or just use raw)

1 c. pitted medjool dates

pinch of salt

blend until sticky and press on bottom of a springform pan

Filling

1 1/2 c. raw cashews~soaked for a couple hours and drained

1/3 c. lemon juice

1/3 c. extra virgin coconut oil~melted

(set in dehyrator if needed)

1/3 c. raw honey or raw agave

1 t. vanilla extract

2 twist o Himalyan Salt

Place all ingredients in the food processor and process until smooth and creamy..you may need to scrape the sides down

After blending in the food processor I generally put the filling in the vita mix to get it extra smooth & creamy

Topping

crushed pecans

Mix cacao powder, agave or stevia to taste and a bit of coconut oil ~drizzle over pecans

after assembly~cover and place in freezer until ready to eat. Then sit out for a couple minutes before slicing.

RAW PEPPERMINT PATTIES

One night not long ago I was craving peppermint patties...so this is what I did and it worked out quite deliciously

IN MAGIC BULLET PLACE

(approx. measures...I just eyeballed it)

1/8 c. unsweetened flaked coconut & blend into a powder

add:

2 T. coconut butter

10-15 drops of peppermint essential oil to desired strength

blend until smooth

shape into mounds

place in magic bullet (no need to wash it)

2 heaping T. raw cacao

liquid stevia or agave

1 t. vanilla extract

liquefied coconut oil to blend...don't make it too thin. I usually have to ladle it out and spread on the mounds of peppermint.

place in the freezer or fridge until set.

You could make these much prettier by spread the cacao mixture all over one side, freeze and turn over and cover the bottoms and freeze again.

Enjoy!

Nutrient Dense Blended Soup or Salad & Raw Onion Bread

2013-02-01T13:56:00.001-08:00

BLENDED SALAD

This is one of my favorite salad/soups combination.

Beginning from the bottom:

fresh mango

red bell pepper

cucumber

tomato

spinach

cilantro

mango

celery

jalapeno

juice of one lime

water to blend

You can use any combination you like and come up with your own favorite blend.

This is a super hydrating, fiber rich, nutrient dense and a filling soup or blended salad.

I like to leave mine a bit chunky for texture and to get my digestive enzymes flowing from chewing, but you can blend until smooth if you prefer.

My soup/salad after blending.

Blended Soups and salad can be an easy way to get nutrients into those that are ill...ex. elderly, cancer patients or someone with limited ability or desire to chew and swallow food.

For additional calories and or nutrients you can add protein like hemp seeds, chia seeds and sprouted protein powders. Sometimes I will add walnuts for omega 3's. Extra Virgin Coconut oil is another option. Be sure to check with your doctor if you have health conditions or concerns.

Lunch

Blended soup/salad sprinkled with dulse and diced avocado with a side of onion bread.

SWEET ONION BREAD

recipe from Raw on $10 a Day

I doubled my recipe and used sweet red onions instead of yellow/white

makes two trays of bread

Mix together in large bowl until seeds gel~

2c. ground golden flax seeds

2 c. water

2 t. salt

Add:

5 carrots chopped up in Vita Mix ( I shredded mine in the food processor)

4 large red onions sliced in Food processor (I used Sweet onions)

3 T. EV olive oil

mix together with hands until thoroughly amalgamated

dry on one side, flip and dry to desired texture and cut up with kitchen scissors

Be kind & considerate to those around you......

and put on love

Community Supported Agriculture

2013-02-01T13:26:00.001-08:00

I've been involved with a Community Supported Agriculture for 8 years....and I am looking forward to our 2013 CSA. This past year I was blessed to be the host of a CSA group in my own neighborhood.

We had a great year of sharing and learning new ways to use our produce. Some members discovered many new vegetables and found out just how delicious fresh local produce can be.

Just a few weeks ago I was still getting winter vegetables and I am longing for the greens of spring.....which is just around the corner. :)

The pictures that you see are 1/2 share boxes. Our boxes were always stuffed full of locally & sustainable grown, chemical free food.

If you know me and would like to know more about our two Westside CSA locations, give me a holler or message me. We are having informational meetings this month and in March.

If you not in my area you can find a CSA near you at: http://www.localharvest.org/csa/

This fig is one of the goodies I received in one of my shares....mmmmmmmmmmm.......

How to Make Almond Milk

2012-12-19T16:15:00.001-08:00

As you may know I use raw almond milk daily. Our family goes through about a 1/2 gallon per day. I use it in my smoothies and sometimes my children will use it on raw granola's. I take the leftover pulp and make nut cheese or pate's, dehydrate it into flour, make raw cookies or add it to raw breads. I wanted to share a couple of video's on how to make RAW ALMOND MILK. This type of milk is delicious, easy to make and very helpful for those that are lactose intolerant and/or want to avoid dairy. You can find a link on the sidebar for a couple of books that will inform you about Dairy.

Thanks to RawGlow for the video above!!!
I highly recommend, " The China Study" The China Study T. Colin Campbell,...

Here is another video I found on Youtube.

2012-12-17T20:07:00.000-08:00

RAW

Strawberry Cheesecake

In food processor~

1 c. soaked and dried raw almonds

1 c. pitted medjool dates

pinch of salt

blend until sticky and press on bottom of a springform pan

Filling

1 1/2 c. raw cashews~soaked for a couple hours and drained

1/3 c. lemon juice

1/3 c. extra virgin coconut oil~melted

(set in dehyrator if needed)

1/3 c. raw honey or raw agave

1 t. vanilla extract

2 twist o Himalyan Salt

Place all ingredients in the food processor and process until smooth and creamy..you may need to scrape the sides down
after assembly~cover and place in freezer until ready to eat. Then sit out for a couple minutes before slicing.
I added the strawberries and placed it back in the freezer until we were ready to eat.
You can use any berry or chocolate sauce drizzled over each slice

This Saturday I made this cheese cake but I changed it up a bit....first I doubled the recipe...and instead of the fresh strawberries I crushed pecans in my Magic Bullet and spread them on top of the cheesecake. Then I made some raw chocolate....raw cacao...agave...vanilla and a bit of extra virgin coconut oil to firm it up a bit and then I drizzled it all over the top...!!!! sorry no pics, my drive is messed up.
But it was simply amazing and a hit for those who were up for the taste test at one of our family Christmas gatherings.

Have a blessed Christmas ...........................and remember JESUS

love

2012-12-09T16:33:00.001-08:00

Easy Potato Soup

Potatoes are another winter vegetable we received in our boxes this past week.

This is a quick and easy soup to prepare that can be eaten for lunch or dinner along with an avocado sandwich on Ezekiel, gluten free bread or a lettuce/collard leaf roll up. Make sure to add a variety of vegetables on your sandwich. I like avocado slices, red onions, red bell pepper strips, banana peppers, Mrs. Dash and sometimes a bit of Dijon Mustard.

Easy Potato Soup

2 large cloves of garlic minced~sauteed in saucepan with extra virgin coconut oil

add:

12 c. water

3 small onions sliced in food processor

10-12 red potatoes~sliced in food processor ( or white potatoes)

1 cup sliced baby carrots in food processor

2.5 oz of veggie broth powder ( I use Seitenbacher) or Pacific low sodium vegetable broth

1/2 t. Himalayan Salt or to taste

1/3-1/2 c. nutritional yeast

fresh kale ~add at the end after potatoes are cooked

Whenever I make a soup I transfer it to my crockpot and place on the keep warm setting.

If you live in the Northern states please consider taking a Vitamin D2 supplement. When we lack the Sunshine during the winter months it is important to make sure we are getting Vitamin D. Nearly every person with a disease condition is Vitamin D deficient.

It is advisable to get your Vitamin D levels checked to see where you stand.

Remember to drink enough water every day.

Sometimes I find it easier to drink flavored water.

Today I made a couple of quarts of ginger lemonade.

This recipe is alkalizing and anti-inflammatory.

GINGER LEMONADE

2 qts. of water

1 thumb of ginger peeled and chopped

lemon juice

liquid stevia to taste

LISTEN FIRST....

WAIT TO TALK....

AND DON'T GET ANGRY TOO SOON