The Health Seekers Kitchen

Spaghetti and "Meatballs" from Forks Over Knives

2013-05-15T22:41:00.002-06:00

Everyone loves pasta, so I wanted to share a recipe from the book Forks Over Knives. A lot of you have probably seen the video, but if you haven't you can buy it on Amazon along with the companion cookbook.

THE CLASSIC ITALIAN-AMERICAN dish gets a healthy makeover with millet standing in for the meat. Loved this yummy and inexpensive dish. You can simplify this recipe by adding your own favorite pasta sauce. I also used brown rice noodles in this recipe.

What I love about this book is that the recipes are very simple with ingredients you are use to seeing and using already. You will find you have a lot of the ingredients in your home right now and can easily make a lot of the recipes by picking up just a few things from the store or getting them from your garden. This is a great book for home food storage as well. If you stock up on the cooking basics (page 12, 13, 14 & 15), and keep items on your shelves that you rotate, like vegetable stock, brown rice, quinoa, millet, whole grain pasta, various packaged & canned beans & lentils, various kinds of canned tomatoes, frozen berries & fruits, raisins, etc., you can create a 3 month or more supply of food that you rotate for your family. You will also need to store some water. The recommendation is to have 1 gallon of water per person to last 2 weeks and 3 months of food. I highly recommend this book to help you set up an excellent working kitchen and food storage plan.

Some hints that have helped me with preparing my meals is to freeze a few items to make meal preparation easier. I keep a bag of garlic in my freezer and pull them out as needed. They work well frozen with my mincer. I also freeze leftover parsley, cilantro, herbs and spinach. I can easily add these frozen veggies during my meal preparation.

Spaghetti and "Meatballs"
Printable Recipe
Serves 4

2 cups Vegetable Stock (page 23), or low-sodium vegetable broth
1 cup millet (see below how to soak and prepare your millet before cooking)
1/2 teaspoon salt, or to taste
1 large yellow onion, peeled and diced small
6 cloves garlic, peeled and minced
1/2 cup minced basil
1/2 teaspoon freshly ground black pepper, or to taste
1/4 cup tomato puree
2 tablespoons arrowroot powder or cornstarch
1 pound whole-grain spaghetti, cooked according to package directions, drained, and kept warm
2 cups Tomato Sauce (page 25), heated (I used my own favorite spaghetti sauce here)

1.) Preheat the oven to 350 degrees F.
2.) Bring the vegetable stock to a boil in a medium saucepan. Add the millet and salt and bring the mixture back to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 minutes, or until the millet is tender. Drain any excess water and keep warm.
3.) Place the onion in a large saucepan and saute over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan. Add the garlic, basil, and pepper and cook for another minute. Add the tomato puree and 1/4 cup of water and cook until the liquid is almost evaporated, about 3 minutes.
4.) Line a baking sheet with parchment paper.
5.) Add the cooked millet and the arrowroot powder to the onion mixture and mix well.
6.) To serve, divide the spaghetti among 4 individual plates. Top with some of the "meatballs" and pour some of the tomato sauce over the prepared plates.

SOAKING MILLET
You must soak your millet the night before you plan on using it in your recipe. One cup of dried millet generally yields about 3 cups cooked. Measure out millet, place in a ceramic or glass bowl (never use plastic) and soak with purified water for 12-18 hours. For optimal soaking, add 1 tsp. apple cider vinegar.
Much like quinoa, millet is gluten-free and easy on the belly. It is also more alkalizing than other non-gluten grains. It is rich in B vitamins, iron, magnesium, phosphorous and potassium. Millet has an impressive amino acid profile, including the essential amino acid methionine, making it an excellent source of protein.
Preparing Basic Millet 101 - Yogitrition

Asparagus Basil & Rice Soup

2013-01-16T20:15:00.000-07:00

I hope everyone is having a wonderful winter so far. I know there are many lucky ones who enjoy summer weather all year long, but that is not the case here in Utah. Up on our snowy mountain we have been lucky lately to hit 20 degree weather. So, between staying warm and healthy, this Asparagus Basil & Rice Soup does both and is as delicious as it gets!! I started my recipe by soaking a cup of brown rice overnight in 3 cups of water with a tablespoon of apple cider vinegar. Drain and rinse rice before using in your soup.

Soaking your grains makes them healthier

Soaking rice is not as important as soaking other grains, but the texture that soaking produces is much nicer. The texture is more like white rice, and it becomes a more digestible grain. The brown rice ‘flavor’ is a little less strong as well. Research shows that, unlike white rice, brown rice still contains some of the germ or growth structure that actually resumes activity after soaking in water for 24 hours. This revitalization is helpful in normalizing metabolism when consumed. Soaking brown rice also provides more vitamins and minerals than unsoaked brown rice or white rice. And keep in mind that the fiber in brown rice, soaked or not, contributes to a healthy diet. The apple cider vinegar helps in the soaking process.

After draining and rinsing your rice, put in a large soup pot with 5 cups of water and bring to a boil. Reduce heat and simmer for 60 minutes with the lid on. This becomes rice porridge.

Now round up all your ingredients and prepare them. I hope you enjoy this delicious and healthful soup your entire family will love. Not only will it warm you up, but will strengthen and support your healthy body.

ASPARAGUS BASIL & RICE SOUP

Printable Recipe

Serves 8

Rice Porridge

5 cups water

1 cup soaked brown rice (soak overnight in 3 cups water & 1 tablespoon apple cider vinegar)

Bring 5 cups of water to a boil with the brown rice that has been soaked overnight. Reduce temperature and simmer for 60 minutes with lid on. After 60 minutes you will have a rice porridge.

Vegetables

1 lb. asparagus chopped into 1 inch pieces

1 (15 oz.) can cut baby corn drained (cut into smaller pieces as desired)

5-10 oz. cherry tomatoes cut in half

Vegetable broth

4 cups vegetable broth

4 cups water

3 teaspoons sea salt

Pesto

3/4 cup chopped fresh basil

1 tablespoon nutritional yeast

1/4 cup raw pumpkin seeds

1/2 cup olive oil

Place in mini food processor and process until smooth scraping sides as needed.

Creating the soup

To the rice porridge add vegetable broth, water, sea salt and asparagus. Bring to a boil and then simmer for about 10 minutes, or until the asparagus is tender. Add baby corn, cherry tomatoes and pesto. Season as needed. ENJOY!!

Tomatina Ratatouille & Review

2012-12-10T15:21:00.003-07:00

I recently had the opportunity of reviewing a new product called Tomatina. If you have ever tried V8 juice this juice is about 100 times better!! The first thing I noticed when I received this product sample was how dark red it was. This told me that it was loaded with lycopene at the highest level. My first taste was so flavorful and delicious. Tomatina was created by John Goldfuss. He is at the point with his new company that he needs some help getting his first production of juice going. Up to now, all of the money invested has been his own. Getting some momentum going is key to Tomatina’s launch and survival. Please check out the links below to where you can help donate money so he can purchase bottles for his first run of product. Any amount will help him reach the goal of $10,000 by January 7. It truly is a product beyond others I have tasted and deserves to be on the grocery shelves.
Tomatina owes its name to a tomato festival in Spain. In this celebration, the entire town of Buñol is filled with truckloads of tomatoes, and a huge tomato fight ensues. Afterward everyone washes up so the feasting, dancing, and partying festivities can begin. ¡Olé!

Tomatina's unique recipe went through 70+ variations to get to its current delicious state. The recipe includes tomatoes, beets, ginger, carrots, celery, cucumber and red bell pepper.
The tomatoes support a happy heart by softening sticky cholesterol. It's generous antioxidants also reduce harmful oxidative bone stress. They are the most abundant source of lycopene. Studies that look at large groups of people (observational studies) in many countries have shown that the risk for some types of cancer is lower in people who have higher levels of lycopene in their blood. Studies suggest that diets rich in tomatoes may account for this reduction in risk. Evidence is strongest for lycopene's protective effect against cancer of the lung, stomach, and prostate. It may also help to protect against cancer of the cervix, breast, mouth, pancreas, esophagus, and colon and rectum. Beets anti-inflammatory compounds soothe and repair strained organs. Ginger, with a magical, almost spiritual repute, is a medicinal root known for its stomach-soothing and anti-inflammatory effects. A carrot a day keeps the dermatologist away. Celery is associated with reduced blood pressure. The anti-oxidants in cucumbers devour menacing free-radicals. Red bell peppers are dutiful stewards of good health with an abundant mix of nutrients and anti-oxidants.

Please help get this fabulous product to market.

The recipe I created using this delicious tomato juice was a YUMMY Ratatouille. Ratatouille originated in the area around present day Nice. It was originally a meal made by poor farmer's (in essence it started out life as a peasant dish), and was prepared in the summer with fresh summer vegetables. The original and simplest form of Ratatouille used only zucchini, tomatoes, green and red peppers (bell peppers), onions, and garlic. Today, eggplant is usually added to the list of vegetables. You can choose to add eggplant or not, since the recipe is delicious with or without it. I spiced it up with some oregano & thyme. You can serve it over potatoes, rice or noodles. Enjoy good health and check out Tomatina's website and facebook pages below.

PRINTABLE RECIPE

Tomatina Ratatouille
Serves 4


1 small onion, diced
1 garlic clove, minced
1 tsp. olive oil
1 medium zucchini, diced
1/2 red bell pepper, diced
5 Shitake mushrooms, sliced
1/2 cup diced eggplant (OPTIONAL)
1/4 teaspoon oregano leaves
1/4 teaspoon thyme leaves
sea salt & pepper to taste
1 cup Tomatina or your favorite tomato juice
(Potato, Rice or Noodles)

1.  Saute onion and garlic in olive oil until soft.

2.) Add diced vegetables and seasonings. Continue to saute until vegetables are soft. Salt & pepper to taste.

3.) Add 1 cup of Tomatina. Simmer for 5 minutes.

4.) Serve over sliced potato, rice or noodles.

Check out the links below and follow TOMATINA.

TOMATINA

Barn-Burner Chili from VEGAN FOR THE HOLIDAYS & Book Review

2012-09-25T13:13:00.000-06:00

The Holiday season is a special time for gathering with family & friends, and don't forget all the yummy comfort foods. The wonderful traditions that we grew up with and now share with our own families make our lives more beautiful and enjoyable. Food is always a great way to bring everyone together. I love creating and trying new recipes, and the Holidays are a good time to do this. Vegan cooking expert Zel Allen demonstrates in her book, Vegan for the Holidays, that plant-based foods are as delicious, innovative and elegant as their hallowed meat-based counterparts. You all know I am a big supporter of whole, plant-based foods and my biggest goal is to make it taste delicious and familiar as the memories you grew up with. I have enjoyed making a lot of the recipes in Zel's book. They are simple, pure, and healthful! I love the quote by Zel from page 3:

"As I sit down to plan my own family holiday dinners, I feel grateful for the rich bounty sown and harvested by our American farmers, who have enabled us to celebrate with an abundance of fresh foods. And it gives me deep pleasure to invite you to join me in the kitchen throughout the season, as together we participate in fun celebrations and conclude each event with a darned good meal. And now, let's bring on the holiday feasts."
You can find Zel at either of her websites:
Vegetarians in Paradise or Zel's Vegan NutGourmet.

The recipe I decided to share with you all came from Chapter 5: Happy New Year Soup and Chili Bash
I made the fabulous Barn-Burner Chili. You will absolutely love this yummy chili. It is so packed with flavor, I didn't need to add anything to it. It is hot, hearty, and full of spices that will warm you up during the cold months ahead.
Check out Little House of Veggie's with another wonderful recipe from Zel's book - Sweet Potato Soup.

Printable Recipe

Serves 6-8
2 onions, chopped
2 green bell peppers, chopped
1 red bell pepper, chopped
1 large crown broccoli, coarsely chopped
1 large carrot, chopped
5 cloves garlic, coarsely chopped
2 3/4 cups water
1 tablespoon balsamic vinegar
1 tablespoon tamari
3 cups bite-sized chunks scrubbed white or red potatoes
3 1/2 cups cooked dried kidney beans, or 2 (15-ounce) cans kidney beans, undrained
1 1/2 cups cooked dried pinto beans, or 1 (15-ounce) can pinto beans, drained
1 1/2 cups cooked dried black beans, drained, or 1 (15-ounce) can black beans, drained
2 (6-ounce) cans unsalted tomato paste
1 large tomato, chopped
2-4 tablespoons maple syrup
2 tablespoons chili powder
1 tablespoon plus 1 teaspoon ground cumin
1 tablespoon red wine vinegar (I used Apple Cider Vinegar)
2 1/2 teaspoons liquid smoke (I didn't have this, so I left it out)
1 1/2 teaspoons salt
1 to 2 teaspoons freshly squeezed lemon juice
1/4 to 1/2 teaspoon cayenne
1/4 teaspoon ground pepper
2 dashes hot sauce (optional)

Toppings

1 (15-ounce) can corn kernels, drained (I used frozen)
1 sweet onion, chopped
1 (8-ounce) can black olives, drained and choped
2 cups shredded vegan cheddar cheese (I didn't use any cheese)

1.) Combine the onions, bell peppers, broccoli, carrot, garlic, and 1/2 cup of the water in a large, deep skillet. Cook and stir the vegetables over medium-high heat for 5 to 7 minutes, or until the vegetables are softened and all the water has evaporated. Add 1 or more tablespoons of water as needed to prevent burning.

2.)Add the balsamic vinegar and tamari, stir well, and transfer the vegetables to a slow cooker.

3.) Put the potatoes and enough water to cover in a 2-quart sauce pan. Cover and bring to a boil over high heat. Decrease the heat to medium-high or medium and simmer for 5 to 7 minutes, or until the potatoes are just fork tender.

4.) Using a slotted spoon, transfer the potatoes to the slow cooker and add the remaining 2 1/4 cups water, all of the beans, tomato paste, tomato, maple syrup, chili powder cumin, vinegar, liquid smoke, salt, lemon juice, cayenne, pepper, and optional hot sauce. Mix well to distribute the ingredients evenly. Cover and cook on low for 6 to 8 hours.

5.) Adjust the seasonings, and spoon the chili into serving bowls. Serve the toppings in separate bowls on the table or near the slow cooker and make the meal a self-serve chili-and-toppings bar.

Whole Wheat Cranberry Orange Bread

2012-08-24T00:48:00.007-06:00

This is an absolutely delicious, healthier version of a holiday bread I created several years ago. It is a great bread for gift giving and for holiday parties. Cranberries are harvested in September and October and available fresh up until Christmas. Keep this recipe in mind as the Fall months approach, and stock up on some extra cranberries in your freezer.

Printable Recipe

2 cups white whole wheat flour

2 tsp. non-aluminum baking powder

1/2 tsp. baking soda

1 tsp. cinnamon

1/8 tsp. sea salt

1 Tbsp. grated orange zest

2 cups fresh whole cranberries

1/2 cup walnuts, chopped

1 cup raw sugar

1/4 cup Earth Balance butter

1 flax egg (1 Tbsp. ground flax seed mixed with 3 Tbsp. water)

3/4 cup orange juice

1. Preheat oven to 350 degrees. Oil and flour a 9 x 5 inch loaf pan.

2. Whisk together flour, baking powder, baking soda, cinnamon and salt.

3. Stir in orange zest, cranberries, and walnuts. Set aside.

4. In a sauce pan , cream together butter, sugar, and flax egg until smooth. Stir in Orange juice.

Heat on medium until raw sugar has been absorbed.

5. Gently fold wet ingredients into dry and pour into prepared pan.

6. Bake for 1 hour in preheated oven, or until the bread springs back when lightly touched.

7. Let stand 10 minutes, then turn out onto a wire rack to cool.

Spicy Carrot-Celery Juice

2012-08-24T00:35:00.004-06:00

If you have never juiced before, here is a recipe that does a great job of improving your health and the veggies are really easy to juice. I have an Omega Juicer and I really like several things about it. First, it is super easy to clean up. Second, with this juicer you can make enough juice to last you for 3 days without compromising the nutrients. It lasts longer because it doesn't rip your vegetables at high speed causing fast deterioration of the juice. The slow rpm's of this juicer, at just 80 rpm's, allow the juice to hold its nutritional value longer. Slower machines produce less friction and less heat, preserving enzymes that can be destroyed by heat. Low RPM machines “masticate” or virtually chew the food to squeeze out the juice. High RPM centrifugal juicers spin juice through the air causing exposure of juice to lots of air and thus oxidizing the juice. Low RPM juicers don’t expose the juice to lots of air, reducing oxidation and preserving more of the nutrition in the juice Some juicers spin and shred at 14,000 rpm's-YIKES!! I also like my juicer because I can make soft serve ice cream out of my frozen fruits. You can also make nut butter and homemade pasta.

Juicing the greens with orange carrots makes an interesting color of juice. Matter of fact, if you google what color orange and green make it says a "Poopy" color-LOL. Well, you can decide for yourself what color it turned out to be. If you double up on the carrots it will take on the orange color.

Raw Soft Taco with Fresh Tomato Salsa

2012-07-09T18:45:00.008-06:00

For all of you wanting that "Summer Glow"- now is the time to get it! I am not talking about the Summer Glow fake self tanner, but the real glow that comes from the inside out. The radiance that comes from eating right, exercising, getting plenty of rest, and enjoying the sun for a light/real tan. Eating more "Living Foods" help us to have clear eyes, clear skin, shiny hair and a healthy immune system. The flavor of these raw foods is so fresh and alive because they are as nature intended, full of living water and life force", states Matt Amsden. In Matt Amsden's book RAWvolution, he talks about a well-balanced diet of raw plant foods containing the full complement of vitamins and minerals, necessary for good nutrition, while cooking destroys over 80 percent of a food's nutritive value. Cooking also destroys the vital enzymes in food. In the book Enzyme Nutrition, Dr. Howard Howell explains, "As our enzyme pool diminishes with age, our ability to perform the tasks that keep the body healthy also diminishes. Aging happens when enzymes decrease in concentration in the body." Dr. Howell believes that enzyme preservation is a secret to longevity and getting that glow. By eating living plant foods, we keep and even build up our enzyme reserves. Eating more raw foods also enables you to effortlessly shed excess weight. So, stock up on your live foods this summer and try to keep your raw foods to cooked ratio at 80% raw and 20% cooked. Saving your cooked meal for dinner is a great way to stay on track. Help children by keeping their ratio at 50% raw and 50% cooked.

Below are a few recipes I love from the book RAWvolution. They are both so full of flavor and super easy. The first recipe has ground walnut meat seasoned with Mexican spices, encased in a collard green wrap and served with Fresh Tomato Salsa. The second recipe was inspired by Matt's Fresh Tomato Salsa, but I switched up the recipe to reflect what I like. I hope you will give them both a try and check out Matt's book.

Collard greens are similar to kale in many ways. Like kale, they too contain the phytonutrient sulforaphane which has been shown to stop breast cancer cells from growing in a study published in Drug Discovery Today. Collard greens are also a very good source of vitamin A, vitamin C and vitamin E and together, these antioxidants disarm free-radicals which may prevent significant damage to life-sustaining molecules such as enzymes, membranes, mitochondria and DNA. Include collard greens in your green smoothie for an excellent source of calcium, which helps to maintain the strength and density of bones and may also help prevent osteoporosis. Buy your collard greens organic, because they tend to have a lot of pesticides.

Soft Taco with Fresh Tomato Salsa

PRINTABLE RECIPE

Serves 3-4

1 1/2 cups raw walnuts, ground in a food processor

1 1/2 teaspoons ground cumin

3/4 teaspoon ground coriander

2 tablespoons Nama Shoyu

3 to 4 small or medium collard green leaves

1 cup shredded romaine lettuce

1 recipe Fresh Tomato Salsa (below)

In a small mixing bowl, combine the walnuts, cumin, and coriander, and mix well. (I added all to my Ninja and pulsed until small pieces were formed) Add the Nama Shoyu and mix well. Spread approximately 1/3 cup of the walnut mixture along the center stem of each collard green leaf, then add a layer of shredded lettuce. Top with approximately 1/3 cup of the salsa just before serving and add sliced avocado. You can roll like a burrito and slice in half, or just eat like a taco.

The Ninja processor is great for little jobs like making the nut meat

Fresh Tomato Salsa

Serves 12

12 medium Roma tomatoes

1 1/2 cups chopped fresh cilantro

1 1/2 cup chopped scallions (add some of the green)

6 Tablespoons lime juice

4 cloves garlic, minced

1 medium jalapeno (remove seeds)

1/2 teaspoon cayenne pepper

1 1/2 tsp. sea salt

3 teaspoons ground cumin

1 1/2 teaspoons ground coriander

1 tsp. of sweetener of choice (optional)

Combine all ingredients, except tomatoes into a food processor and process for a few seconds. Add tomatoes and continue to pulse until you have the consistency you like in salsa.

Herbed Cashew Cheese

2012-05-17T15:23:00.009-06:00

This is an absolutely fabulous cheesy spread to put on your wild yeast (unleavened) bread. Just dip in and spread several tablespoons on your bread and enjoy pure satisfaction. Or, you can add some vegetables on top and make into a sandwich. I discovered this Herbed Cashew Cheese from my daughter at Little House of Veggies. She makes some fabulous creations in her kitchen and they are kid tested too!! I just taught a class on unleavened bread last night and we sampled the Herbed Cashew Cheese, a Paprika (Cashew) Cheese Ball and an Artichoke Dip on our fresh baked No-Knead Sourdough Bread, San Francisco Style Sourdough & a Sandwich Soft Sourdough Bread. Look for my post in a few weeks with instructions on how to make your own wild yeast & how to make these fabulous healthy breads. You will find the health information very interesting and see how beautiful and delicious these loaves turn out.

Herbed Cashew Cheese

Printable Recipe

3 cups raw unsalted cashews

1 cup water or less (start with ½ cup and add more as needed)

About 1 tsp probiotic powder (5 capsules, broken open)

Soak the cashews for at least 2 hours and rinse well. Place cashews in a food processor or blender with the water and the probiotic powder. Mix until very smooth. Do not add more water than you need to make smooth. Place the cheese in bowl with lid and allow to ferment overnight on counter . In the morning add the following:

Juice of 1 lemon

2 green onions, white and green parts, chopped

Large handful (about ¾ cup) chopped parsley

1 clove of garlic, minced

2 TBS nutritional yeast flakes

½ tsp sea salt

Cracked black pepper

Mix everything well and place in the refrigerator until ready to use. Use within 5-7 days.

Kimchi Fried Rice

2012-05-09T14:32:00.001-06:00

Many of you have purchased a Perfect Pickler and created your own easy Kimchi in just 4 days. Below is a delicious Kimchi Fried Rice recipe that I think you are going to absolutely love! With sesame oil, onions, brown rice, sea salt & Kimchi, it is so delicious! For those of you who haven't discovered the Perfect Pickler yet, click here to see my post and how to make Kimchi. I hope you will give it a try and let me know how it turns out. This is a great recipe to use your kimchi and enjoy a traditional korean dish. With two Korean brothers, I will definitely be making this for them.

Kimchi Fried Rice – Kimchi Bokumbap)

Serves 4

Printable Recipe

1 - 2 TBS toasted sesame oil

1 ½ cups finely chopped onion

Pinch of coarse salt

2 cups kimchi (the older the better), coarsely chopped

¼ cup kimchi brine

4 cups day-old cooked rice at room temperature.

Garnish with sliced scallion or chives & sesame seeds

Directions:

Sauté the onion with salt in the oil for a few minutes to soften. Add the kimchi and juice and cook another minute. Add the rice and mix well, cook about 5 minutes. Serve garnished with sliced scallions & sesame seeds.

ByJean-Georges Vongerichten, the Kimchi Chronicles

Perfect Brown Rice

Printable Recipe

1 cup uncooked brown rice

1 tsp olive oil or coconut oil

2 cups filtered water

Fix brown rice by cooking in olive oil or coconut oil until lightly browned. Quickly pour 2 cups water all at once and put on lid. Bring to a boil. Turn heat down and simmer for about 40 minutes until all water is absorbed.

Sauerkraut, Kimchi & Tropical Fruit - OH MY!!

2012-04-26T08:38:00.008-06:00

I taught a super fun class tonight at the Bosch Kitchen Center. It was a hands-on class where everyone made their very own Kimchi with the Perfect Pickler. Everyone learned how to make Kimchi , Sauerkraut, Fermented Tropical Fruit, Herbed Cashew Cheese, Paprika Cheese Ball, Almond Yogurt and Almond Milk. Everyone also learned how to make Kimchi Fried Rice (Kimchi Bokumbap) YUMMY!! I will post pictures & recipes for all of these in the next couple of weeks. Below are recipes for Sauerkraut, Kimchi & the Tropical Fruit Mix. The Perfect Pickler is an amazing tool that makes fermenting vegetables and fruits fail proof. To read more on the benefits of cultured/fermented vegetables, fruits and nuts, CLICK HERE.

Everyday Kimchi- Makes 2 quarts

Printable Recipe

3/4 pounds Napa cabbage (buy a pound, save a couple outer leaves) Cut into 1” pieces.

1/2 pound Daikon radish ( or mix of daikon and carrot) peeled, julienne slices or shredded)

3 large scallions, trimmed and cut into thin, slanted slices

Fresh garlic, 2 TBS minced

Fresh ginger, 2 TBS peeled and minced

Korean chile flakes, 1 to 3 TBS to taste. (You can adjust after fermenting)

Brine:

2 cups water to 1 rounded TBS. sea salt

Cut cabbage into 1” squares. Add remaining ingredients and pack into jar. Leave 3” space at at top of jar. Add whole cabbage leaves on top of Kimchi mixture. Place brine overflow cup on top of mixture and carefully add brine until you just cover the top of the mixture by quarter inch or so. You now have extra air space for expansion.

Recipe by Bill Hettig (Creator of the Perfect Pickler)

Savory Sauerkraut – 1 qt.

Printable Recipe

2 - 1/4 lbs cabbage (finely shredded)

Save several round pieces of cabbage cut from top as well as a 1” square chunk to place on top of kraut.
1 TBS (scant) fine sea salt

1 tsp caraway seeds

Cut round pieces out of top of cabbage to use on top of kraut mixture. Shred cabbage and add salt. Work cabbage with hands until you start creating a nice brine. Use a wooden kraut masher to break up cell walls of cabbage and help to form brine. Mix cabbage with caraway seeds. Pack tightly into qt. jar until several inches from top. Place cabbage rounds on top of kraut mixture and then place 1” square cabbage chunk (cut from center of cabbage) on top of cabbage rounds. Place brine cup on top of cabbage chunk and seal lid.
Recipe by Bill Hettig (Creator of the Perfect Pickler)

Rawfood101 - DVD Review & Recipe

2012-04-23T16:54:00.002-06:00

If you are new to raw foods or confused about what steps to take, Raw Food 101 is an awesome DVD to get you started. Tanya Alexseeva, Better Raw, lives in London and I absolutely love all that she is doing to help people live healthier lives. Her 2 1/2 hour DVD is a complete beginners guide to raw food. The DVD is all in chapters so it is extremely easy to follow and go back and forth between the different subjects. I love being able to actually watch the recipes being created. She starts off with the equipment she uses on a daily basis in her raw kitchen. She then goes on to green smoothies, nut milk and calcium, superfoods, the staples in her kitchen, sprouting, fermenting, dehydrating, sauces & flavors, five minute meals & desserts. I received permission from Tanya to create one of her recipes from the DVD and I picked her delicious 'Curry in a Hurry' main dish meal. Oh my goodness this was so good with flavor plus! My daughter dropped by and absolutely loved it too. The cauliflower has all the properties to help build up your immune system and cleanse your body. It also has a lot of spices to help warm you up and satisfy. The recipe makes four large servings and is good for several days in the refrigerator. I highly recommend Tanya's DVD, even if you are not a beginner to raw foods. Her recipes are excellent, nutritious and I just love her fun loving personality. I know you will too.

In Tanya’s class (RawFood101) you will learn all the basics, such as:

◈Which equipment is necessary and which is just for fun

◈What superfoods are all about

◈ The difference between smoothies and juices

◈Why dairy is not the answer to calcium

◈Why fermenting is so important

◈What on earth a dehydrator is and what you can create in it

◈Secrets to staying raw in winter time

◈Guidelines on sprouting at home

◈Practical tips and tricks to creating easy meals and snacks in under five minutes

◈How desserts can very much be a part of your diet

◈Hear truly inspiring success stories

◈Recipes include green smoothies, nut milks, hummus, granola, crackers, sauerkraut, cheese, spaghetti bolognaise, curry, sushi, chocolate, ice cream and more!

Raw Curry in a Hurry

Printable Recipe

Serves 4

1/2 head of cauliflower (trimmed & roughly chopped)

2 carrots (roughly chopped)

1 cup cashews (soaked until soft)

1/2 avocado

1/4 onion

1 clove garlic

1/2 inch ginger

1/2 cup flaked coconut

1/2 cup sun dried tomatoes

2 Tbsp extra virgin olive oil

2 tomatoes

1 tsp cumin

1 tsp turmeric

1 tsp black pepper

1 tsp cinnamon

2 Tbsp + water

Garnish with cilantro.

Place cauliflower & carrots in food processor. Process by pulsing until it looks about the size of rice and set aside.

Place remaining ingredients in blender and blend until smooth and creamy. Add more water if needed until desired consistency.

Place cauliflower/carrot mixture on plate and pour on sauce. Garnish with cilantro and ENJOY!

You can follow Tanya on Facebook

Winner of The Perfect Pickler

2012-04-11T01:00:00.001-06:00

We have our Perfect Pickler winner and it is Jenn. CONGRATULATIONS Jenn !!! She was chosen through a computerized random drawing this evening.

I want to thank all of you for leaving comments. I enjoyed reading them and I know everyone else did too. I will be having many more drawings for books, kitchen gadgets & food items, so I hope you will all enter them as they come up.

Please watch for my next post "Rawfood101". I will be reviewing this DVD by Tanya Alekseeva and sharing some recipes and pictures. I know you are going to love this!

Jenn, please send me your address so I can send the Perfect Pickler out to you - thank you.

Probiotic Vegetables with the Perfect Pickler & Giveaway

2012-04-05T17:53:00.018-06:00

My new found love is the Perfect Pickler and I am so excited to give one away and share this amazing product! See bottom of page for details and how to make my yummy probiotic carrots. There is also a video to watch that will show you how super easy they are to make.

I will be teaching two classes this month using the Perfect Pickler. These are hands-on classes where class members will be taking home their own Perfect Pickler filled with vegetables. I will be discussing all the health benefits. We will be sampling a lot of different pickles with yummy Artisan Bread Panini Sandwiches. The Artisan bread is fermented overnight and then baked in a 500 degree hearth oven called the La Cloche. Class 1 will be the probiotic carrots and class 2 will be Kimchi. We will also be learning to make Non-Dairy Almond Yogurt in Class 2. I hope you can join us on April 11 & 25, 2012.

You fill the Perfect Pickler with just water, sea salt, vegetables and seasonings and watch the transformation take place. "You can not purchase the nutrients found in fresh, cultured brine pickles for any amount of money, nor find more dynamic supplements. Yet, these ingredients are inexpensive and lie within common vegetables and sea salt. We're not going back, we're coming around to the wisdom of our Elders: make brine pickles a regular part of our daily diet." ~ Bill Hettig, creator of the Perfect Pickler.

Here's their bounty:

Vitamins: Brine pickling creates additional vitamins as well as boosting them into highly absorbable
forms.

Minerals: Minerals from both sea salt and within plants become ionized (charged), becoming more absorbable.

Enzymes: Dense concentrations are created and combine with vegetable-based enzymes to power up
digestion. Enzymes pre-digest foods during the meal.

Microcultures: Multiply by the billions. These beneficial bacteria replenish our own resident cultures. As a probiotic they act to limit pathogenic bacteria as our very first line of immune defense. Fresh brine pickles are both a tasty and healthy treat.

Nowhere on this planet can you find better nutritional value than in making your own fresh brine pickles, like those made in the Perfect Pickler. Our entire digestive tract -- from mouth to colon --benefits from ingesting daily amounts of fresh vegetable probiotics. Each bite contains millions of friendly bacteria, the very same that reside in a healthy digestive tract. Fresh pickles (probiotic vegetables) maintain and build upon our own colony of friendly bacteria.

Recently, science has found these cultures to be our primary immune function; some say as much as 70 percent.Maintaining a healthy gut culture is the number one way to stay well and vital!!

Fresh pickles are a dynamic aid for hard-to-digest foods so common in this age of highly processed food. Ancient cultures learned to combine pickles, relishes, salsas, chutneys and other ferments with their staple foods. When you eat a little pickle with your meal these mighty organisms immediately start the digesting process in the mouth and all the way through to the colon.

Additional Benefits of Eating Brine Pickles (Probiotic Vegetables)

Micro-cultures produce a complex of B vitamins and vitamin K. They preserve Vitamin C found in the veggies.
Pickles kick-start digestion through salivation and enzyme production in the mouth.
Certain brine bacteria act as anticancer factors by preventing the formation of chemicals which are carcinogenic.
Probiotic-rich pickles are beneficial while taking antibiotics.
Micro-cultures develop healthy digestive tracts and immune function in the young.
They make low-cost probiotics for daily consumption.
They speed up bowel function by improving peristaltic action and reduce transit time of digested food.
They play a role in protecting against the negative effects of radiation and toxic pollutants.
Evidence is strong that an overgrowth of E. coli in the bowel may provoke a diabetic condition. Resident microflora keep E. coli in check.
They help control genito-urinary tract infections.
They are an ideal treatment for diarrhea including rotavirus, Clostridium difficile and "traveler's diarrhea" especially pediatric diarrhea - one of the greatest killers of children throughout the world.

I am giving away a Perfect Pickler through a random drawing next Wednesday 4/11/12. Please leave a comment below and you will be entered into the drawing. The Perfect Pickler Kit includes: Fermentation Lock, Special Wide Mouth Lid, Brine Overflow Cup, Gasket & O-Ring Set, Instruction Recipe Booklet & Celtic Sea Salt. Good luck-I know you will love the Perfect Pickler!

Probiotic Carrots with the Perfect Pickler
Makes 1 Qt.

About 5 medium Carrots (I sliced them with the salad shooter and they were absolutely perfect)
2 cups brine (made with water and 1 Tbsp. Celtic Sea Salt)
1 tsp. red pepper flakes
1 large minced garlic
1 inch piece ginger (peeled & grated)

Slice carrots and put into 1 qt. mason wide mouth canning jar until you reach about 2 inches from top of jar. In bowl mix 2 cups purified water and 1 Tbsp. Celtic Sea Salt. Let salt dissolve and then add remaining ingredients. Pour brine mixture into jar until you reach about 1/4 inch from the top of jar. Add brine overflow cup so it floats in brine. Place lid on by first twisting on jar counter clockwise until in clicks into place and then turning clockwise to seal. Add fermentation lock. Be sure to add water to the fill mark on the fermentation lock. Place jar in a bowl and place on counter for 4 days. Be sure to mark the date you made the carrots so you will remember when to open them. After 4 days take off lid and fermentation lock and replace with canning jar lid. Place in refrigerator where flavor will continue to develop. Carrots will keep for months (if they aren't eaten before then).

Raw Zucchini Pasta with Marinara Sauce

2012-03-11T01:04:00.012-07:00

This dish is a raw favorite. Not only is it a good idea to increase your plant-food intake, but also to include more raw foods and meals. I love this pasta because it amazes me how much it tastes like the cooked version. You can make this dish in minutes and warm it lightly without destroying the enzymes. I made a Walnut Parmesan Cheese and sprinkled it on top. You can use either a Julienne Peeler to make the noodles or a spiral vegetable slicer. I have the orange Julienne Peeler, which is what I used to create the noodles for this dish. I put a long wood skewer into one end of the zucchini and draw the julienne peeler down all sides of the zucchini until you reach the core. Holding onto the wood skewer protects your hand from the peeler's sharp edges. The julienne peeler is extremely easy to use when using this method. I hope you will give this healthful dish a try - I know you will absolutely love it!

Raw Zucchini Pasta with Marinara Sauce

Printable Recipe

Serves 3-4

4 zucchini, peeled (peeling is optional)

1 cup Marinara Sauce (see below)

Cut the zucchini into thin noodles using a vegetable spiral slicer. Alternatively, use a vegetable peeler to create long ribbons, or “fettuccini,” by drawing the peeler down all sides of the zucchini until you reach the core. Place in a medium bowl and toss with the Marinara Sauce. Serve immediately.

Marinara Sauce:

Yields: 1 cup

1 ripe tomato, seeded and chopped (about ½ cup)

½ cup sun-dried tomatoes, soaked or oil-packed (drained)

½ red bell pepper, chopped (about ½ cup)

2 tablespoons extra-virgin olive oil

1 tablespoon minced fresh basil, or 1 teaspoon dried

1 teaspoon dried oregano

½ teaspoon crushed garlic (1 clove)

¼ teaspoon plus 1/8 teaspoon sea salt

Dash black pepper

Dash cayenne

Place all the ingredients in a food processor fitted with the S blade and process until smooth. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Stored in a sealed container in the refrigerator, Marinara Sauce will keep for three days.

Recipe from: Raw Food Made Easy – Jennifer Cornbleet

Raw Parmesan

Makes 1/2 cup

1/4 cup walnuts

1/4 cup nutritional yeast (Kal, nutritional yeast is fortified)

1/2 tsp. sea salt

(grind in small blender until fine)

Health Seeker's - Get Healthy Side Presentation

2012-03-03T15:23:00.005-07:00

The Health Seeker's Kitchen

View more PowerPoint from The Health Seeker's Kitchen

Raw Cranberry Maple Granola

2012-02-14T14:39:00.001-07:00

This is a delicious and versatile raw granola that I absolutely love! It is soooo....easy to make. You will need a dehydrator, a food processor, some nuts & seeds, an apple, dates, maple syrup, orange zest, vanilla, cinnamon and sea salt. You will also need to make some nut milk. The way I like to eat this granola is to put just a bit of it in a bowl with lots of fresh fruit, like chopped bananas, whole blueberries, strawberries, etc. The granola is really heavy, so you don't need much to satisfy you. Then I top it with some fresh raw almond milk-YUMMY and satisfyingly good!! The granola will stay fresh in the refrigerator for weeks. You definitely need to give this cereal a try. I know you will love it.

Soaking nuts and seeds and then dehydrating them to their crispy state again, helps aid in their digestion. If you soak or sprout them, then you not only neutralize enzyme inhibitors, phytic acid, and lectins, you also have prepared the nut or seeds for optimal absorption for your body. This is similar to sourdoughing grains for bread to make them more digestible.

Raw Cranberry Maple Granola

Makes About 10 Cups

Printable Recipe

1 apple, cored and chopped

14 regular dates soaked in 1/2 cup water (save soak water to make paste)

1/4 cup maple syrup

2 tablespoons fresh lemon juice

2 tablespoons orange or mandarin zest

1 tablespoon vanilla extract

1 teaspoon ground cinnamon

1 - 1 1/2 teaspoons sea salt

1/2 cup sunflower seeds, soaked 2 hours or more (drained & rinsed)

1 cup almonds, soaked 4 hours or more (drained & rinsed)

3 cups walnuts, soaked 2 hours or more (drained & rinsed)

1 cup pumpkin seeds, soaked 2 hours or more (rinsed & drained)

1 cup dried cranberries (sweetened with fruit juice)

Directions:

1) In a food processor, place the apple, dates & date water, maple syrup, lemon juice, orange zest, vanilla, cinnamon, salt, and 1/4 cup of the sunflower seeds and grind until completely smooth. Transfer the mixture to a mixing bowl.

2.) Add the remaining 1/4 cup sunflower seeds, the almonds, walnuts, and pumpkin seeds to the food processor. Coarsely chop the nuts and seeds in a few quick pulses. Add them to the bowl with the apple mixture, add the cranberries and combine well.

3.) Spread the granola on the Jelly Roll or Teflex-lined dehydrator trays and dehydrate at 115 degrees F. for 6 to 8 hours. Remove granola from the Jelly Roll or Teflex-lined dehydrator trays and place on screens. Continue dehydrating for another 8 to 12 hours, or until the granola is crunchy. Break into pieces and, once completely cooled, store in an airtight container. To maintain freshness longer, store the granola in the refrigerator for up to a few weeks.

Recipe inspired by: Raw Food, Real World.

Raw Dairy-Free Chocolate Pudding

2012-02-08T01:29:00.001-07:00

You are going to love this delicious chocolate pudding. The taste is so amazing! After opening a beautiful Thai coconut, you remove the liquid and scrape out the yummy coconut meat. You will be using the coconut meat for the pudding and reserving the liquid for your smoothies. A delicious smoothie to use the coconut water in is 'Raw Coconut-Creamsicle Smoothie'.

Dairy-Free Chocolate Pudding
Printable Recipe
Serves 2
1 cup coconut meat
6 dates (soaked for 15 minutes in 6 Tbsp. water) Save soak water.
2 - 3 Tbsp. raw cacao
2 Tbsp. grade B maple syrup
1 Tbsp. vanilla extract
pinch of sea salt

Put coconut meat, dates, soak water, maple syrup, vanilla & sea salt in blender. Blend until smooth and creamy. Chill in refrigerator.
(Recipe inspired by Raw Food, Real World)

Raw Coconut-Creamsicle Smoothie - Fight that Cold & Cough!

2012-02-06T17:17:00.003-07:00

I hope all of you are having a healthy winter so far. Everywhere I go I hear people coughing and/or talking about being on antibiotics. So far, I have been staying healthy this winter. I have been focusing on a lot more raw foods and making sure I get plenty of green barley juice to strengthen my immune system. I bought a big beautiful coconut and decided to create two recipes from it. I am posting my original creation - Raw Coconut-Creamsicle Smoothie today and will post my recipes for chocolate pudding on Wednesday. Both these recipes can be made from one coconut. Having colds in mind, I tried to combine ingredients in this smoothie that will help you to recover quickly and relieve symptoms of your cold or flu. Read all the health information below and you will be amazed at what the ingredients will do to help you. If you have never opened a young coconut, it is extremely easy and fun. You can buy young coconuts at the health food store or at an Asian market. At the Asian markets you can buy inexpensive (under $10.00) a cleaver knife that will help you to open the coconut. First wash your coconut. I then grab the cleaver with my right hand and hit the coconut with the lower edge of the knife all around the top of the coconut (see picture below), until it starts to break open. Keep your left hand out of the way while you are doing this. You then lift the lid you have created, pour out the coconut water, and scrape out all the young coconut meat with a spoon. Some people like to remove some of the outer shell of the coconut before starting to hit it with the cleaver, but I actually skipped this step and it opened right up for me. Once I remove the coconut meat, I usually rinse the pieces to remove any part of the shell. I was able to get about 2 1/2 cups of coconut water and about 1 good sized cup of coconut meat from my young coconut, but this varies with the size of your coconut. When picking out your coconut make sure the coconut has a hard bottom, as few imperfections as possible and when you shake it, you don't hear any water moving around. This means you have a nice sealed and sterile coconut. You will use the coconut water in your smoothies and the the coconut meat for the chocolate pudding recipe I am posting on Wednesday. I hope you enjoy the recipes and are staying healthy!! Make sure you get enough rest every night and stay away from refined foods.

Young Coconut Water is an antibacterial, antifungal and antiviral, which means you can help reduce the effect of colds, and the flu by drinking it. This drink is high in potassium. Potassium is our central electrolyte which regulates so many of the bodily functions. Drinking coconut water will certainly help your potassium levels providing 294 mg per serving.You will also be amazed to know that through drinking one cup of coconut water, you'll receive over 2.5 grams of fiber.

Pineapple has Bromelain - The "Magic" Ingredient Found Only in Pineapples and Papayas
This tropical fruit is just one of two fruits found on the planet that contains Bromelain. Pineapple juice contains an enzyme called Bromelain. It's health benefits are numerous:
1. It's effective in reducing the body aches and pains you may feel when you have a cold.
2. Bromelain is an anti-inflammatory. It kills bad bacteria and fights infections. Drinking pineapple juice when you have a cold will help soothe and heal a sore throat and reduce swollen glands.
3. Pineapple juice helps to thin mucus and congestion so your body can expel it easier. The bromelain helps calm annoying coughs as well.
4. Drink pineapple juice when you have a cold and it will help settle a nauseous stomach.
5. Pineapple juice has also been used to treat other respiratory ailments such as bronchitis, hay fever, asthma and pneumonia.

Mandarin Oranges - The USDA tested mandarins from 10 different micro climates in Placer County and found that they contain six to seven times the amount of synephrine, a naturally occurring decongestant, than other citrus fruits.

Lemon has been used as a medicinal treatment since the days of ancient Rome. Lemon juice has been used as a cold remedy for ages. The lemon contains over eighty percent of the daily recommended value of Vitamin C. This is from the juice of one lemon! Vitamin C has been shown to boost the immune system. When more white blood cells are present to fight infection, the life of the offending virus is cut short.

Bananas are high in magnesium, a mineral that may help fight off colds and flu. Stress hormones drain magnesium from the immune systems cells and impair their ability to fight off viral invaders.


The young Thai coconut I purchased! Beautiful white coconut meat and lots of water.

Save your coconut meat and use it for your chocolate pudding. Watch for recipe this week.

Raw Coconut-Creamsicle Smoothie
Printable Recipe
Serves 2

1 cup young coconut water
2 lemons (juiced)
1 cup fresh or frozen pineapple chunks
1 banana
3 mandarin oranges (peeled)
1 tsp. vanilla extract
1 cup ice

Place all ingredients in blender and blend until smooth and creamy. Enjoy!!

Pure & Simple Green Smoothies

2012-01-12T01:02:00.001-07:00

Here are two delicious green super smoothies my hubby and I have been drinking for breakfast lately. The first recipe came from SUPERFOOD CUISINE - by Julie Morris. The ingredients in this super smoothie are frozen mango chunks, banana, apple, lucuma powder, spinach leaves, chlorella, and water. The second smoothie was inspired by Julie's smoothie, only I use Just Barley (my favorite superfood) instead of the chlorella and pineapple chunks instead of the apple. These smoothies are an excellent way to ensure you are getting more vital nutrients in your day, as well as helping to keep your immune system healthy. The following is a breakdown of what you need for the smoothies and their health benefits. I provided some links for the superfoods- lucuma powder, chlorella & Just Barley-all very inexpensive. I hope you will give these superfoods and smoothies a try.

Pineapple is an excellent source of the trace mineral manganese, which is an essential co-factor in a
number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. Just one cup of fresh pineapple supplies 128.0% of the DV for this very important trace mineral. In addition to manganese, pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production. It is also an excellent source of Vitamin C, and a good source of copper, B1 and folate. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

Mango is very rich in nutrients. The mango contains Vitamin A, B1, B2, B3, B5, B6, and B9, plenty of Vitamin C, beta carotene, and traces of calcium, magnesium, iron, phosphorous, and potassium. This sweet fruit is an excellent source of vitamin C (an antioxidant) which helps build your body’s defense system and strengthens your immunity. This factor alone helps prevent free radicals from attacking your body. Free radicals are harmful agents that form one of two ways—either naturally through the metabolic phase or through pollutants found in the air. Either way, free radicals break down the body and make you vulnerable to contracting illnesses such as the common cold, cardiovascular disease and even some cancers. Mangos are soluble fiber which helps lower the bad cholesterol (LDL levels) which clogs arteries that can result in heart attacks or strokes. In addition, mangoes have special digestive enzymes (esters and terpenes) that significantly aid in breaking down food and reduce stomach acid which help with digestion. also packed with vitamin A—a nutrient commonly found in carrots and eggs—and can help maintain the health of your eyes. This can include anything from helping fight against blindness, alleviating dryness in the eye and softening of the cornea.

Apples help protect bone health, prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver. New research suggests that the phytonutrient called queretin may help to prevent Alzheimer's. The pectin in apples can help to lower LDL cholesterol, is good for diabetes and weight management, is a good source of vitamin C and an excellent source of flavanooids and antioxidants. It is important to keep in mind that a lot of the goodness of apples is contained in the skin, so make sure you don't peel them. Apples also have 4 grams of soluble and insoluble fiber.

Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body's ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer. Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

Spinach-Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene), vitamin C, and vitamin E. It is a very good source of digestion-supportive dietary fiber; muscle-building protein; energy-producing phosphorus and vitamin B1; and the antioxidants copper, zinc, and E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium. While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.

Lucuma is native to the highlands of Peru, Chile and Ecuador where it has been cultivated since ancient times. Navita Naturals sells 100% pure lucuma powder that is certified organic, kosher, vegan and raw. Lucuma is an alternative sweetener that is packed with minerals and vitamins. Among its nutritional attributes are carotenes and vitamin B3. The powder has a distinctively sweet taste that is a popular ice cream flavor among Europeans and South Americans. It is an excellent addition to desserts and smoothies.

Barley Grass-With 4 times the calcium of milk, 22 times the iron in spinach, and as much protein per ounce as a steak, barley juice is a true super food. Barley grass is loaded with every essential amino acid, over 12 minerals, and 13 different vitamins (including Vitamin K). It helps to support healthy immune function, combat fatique, increase energy, suppors natural detoxification, supports healthy digestion and naturally alkalizes & oxygenates the body.

Chlorella, one of the oldest 'whole foods' supplement, is a type of one-celled green algae known for its nutritive and restorative properties. A special method of breaking the cell wall, at low temperature under low lighting, allows the nutrients (proteins, beta carotene, vitamin C, B vitamins, chlorophyll, and Chlorella Growth Factor) to remain intact and available for absorption. Taking Chlorella on a daily basis may improve overall health and wellness, boost energy and immunity, encourage detoxification, and aid in digestion.

Pure & Simple Green Smoothie
By Julie Morris (Superfood Cuisine)
Printable Recipe
Serves 2
1 cup frozen mango
1 apple (remove seeds)
1 ripe banana
2 cups baby spinach leaves
1 tbsp Lucuma powder
1/8 tsp. chlorella
2 cups water
Stevia (optional if needed for sweetness)

Place all ingredients in blender and blend until smooth.

Super Barley Green Smoothie
By The Health Seeker's Kitchen (inspired by Julie Norris)
Printable Recipe
Serves 2
1 cup frozen pineapple chunks
1 cup frozen mango chunks
1 banana
2 cups spinach
2 tsp. Just Barley
1 tbsp. Lucuma powder
2 cups water

Blend well and enjoy:)

Spicy Lima Bean Soup & Zesty Sprout Salad

2011-12-25T20:11:00.001-07:00

The Zesty Sprout Salad shown below was created with my own fresh grown sprouts and taste so delicious! You can have a sprouting kitchen all winter long and it is a lot of fun, not to mention the nutritional value you gain. Seeds, nuts and grains remain dormant until you give life to them. Inside they are full of potential just waiting to happen. Unfortunately most people are eating them in their dormant and more difficult to digest stage. Unlocking their potential by soaking in water and then sprouting is easy and will do wonders to improve digestion and health. Sprouts abound with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids and in some cases reduce cholesterol.

Phytic acid (or phytate when in salt form) is a substance found in many foods, but especially soybeans and soy products, oatmeal, corn, peanuts, kidney beans, whole wheat and rye. In the human gut, it acts as a chelater and an anti-nutrient. It reduces the absorption of valuable vitamins and minerals such as niacin, calcium, iron, magnesium, and zinc.

Soaking, fermenting or sprouting beans, seeds, nuts and grains will neutralize much of the phytic acid. A high consumption of improperly prepared phytate heavy foods can result in mineral and niacin deficiencies. This is particularly true for those with low mineral intakes, including children and people in developing countries where grain based foods make up the majority of the diet.

Sprouting wheat for wheat bread makes it easier to digest. Sprouting wheat berries encourages them to make enzymes that break down starches, fats and proteins, which makes it easier to digest the grain. Sprouting tends to break down many of the substances, such as gluten, that may cause allergies in some people. Sprouting assists in making nutrients more available and can increase the absorption of calcium, iron and other minerals. To create healthier breads, muffins, pancakes, etc. soak your wheat kernels overnight, drain and let sprout for 1 or 2 days. Dry the wheat kernel sprouts in a dehydrator. When completely dry, grind into wheat and use in your recipes.

I also created a delicious Spicy Lima Bean Soup where I soaked the beans overnight and sprouted for a few days. Sprouting is the point where the bean is providing energy to create a plant. To facilitate this process, the bean’s nutrients are made as available as possible, and this coincidentally makes those nutrients more available to us. You won't actually see sprouts on the Lima Beans, but they will be ready to use in your soup after a few days. Large beans: Anasazi, Black, Fava, Kidney, Lima, Navy, Pinto, etc.-must be cooked to be digestible and are not to be eaten raw. These beans are actually unhealthful raw. To see a list of edible & non-edible sprouts - see Sprout People . After soaking and sprouting beans overnight or for a few days, you cook them with NO salt. Salt will interfere with the cooking process, and the beans will not fully soften if it is added too early. A piece of kombu (or other seaweed) in the cooking water while they boil helps improve digestibility and adds minerals to the beans.

Spicy Lima Bean Soup
Printable Recipe
Serves 4

Soaking, sprouting & cooking lima beans:
Ingredients
1 pound bag of lima beans (soak overnight & sprout for 2 days)
1 cup chopped onions
1 tomato, chopped fine
2 ½ tsp sea salt
1 tsp ginger, grated
2 cloves garlic, minced
1 tsp cumin
1 tsp coriander powder
1 tsp curry powder
1/2 tsp chili powder
1-2 large handfuls of fresh basil chopped (add before serving)
Method:
Soaking, sprouting & cooking lima beans:
1.) Soak 1 pound of lima beans overnight, drain and rinse well. Place 4 or 5 wet paper towels on top of plastic tray. Place wet, well drained lima beans on top of paper towels and spread them out. Cover with more wet paper towels and then a wet dish cloth. Let sprout for 2 full days (you will not see a sprout shoot at this point). Keep lima beans moist during the sprouting process.
2.) Rinse lima beans well after 2 full days of sprouting and pick out any small little hard lima beans and toss out. Place the nice plump beans in a crock pot (should equal around 5 cups plump beans). Cover with 5 cups no-salt vegetable broth and 1 sliced onion. Cook on low for 8 hours. (you can do this overnight)
3.) Add remaining ingredients in crock pot and cook on low until ready to serve.
4.) Right before serving add fresh chopped basil.
5.) This soup is very thick and is best served over rice or potato. ENJOY!!

Sprouted Wheat, Sprouted Pro-Vita Mix, Soaked Lima Beans

Zesty Sprout Salad

ZESTY SPROUT SALAD
Printable Recipe
Sprout 1 cup (Pro-Vita-Mix) Organic adzuki beans, peas, lentils, mung beans, triticale, wheat, fenugreek
Sprout 2 tsp (Alfa-Plus-Mix) Organic alfalfa, clover, cabbage, raddish
1 cucumber (chopped into small pieces)
2 carrots (shredded)
2 tbsp sesame seeds (raw or toasted)

Dressing:
¼ cup maple syrup (grade B)
¼ tsp salt 1 Tbsp dried onion or 1/8 small onion chopped finely
1/3 cup olive oil
3 tbsp apple cider vinegar

Place 1 cup (Pro-vita-Mix) in glass bowl and cover with warm water. Place 2 tsp (Alfa-Plus-Mix) in a separate glass bowl and cover with water. Soak overnight. Place sprouts in the Sprout Masters. Thoroughly rinse 2 times per day (morning/night) with a gentle spray of warm water. Note: This step is needed to keep the seeds from drying out and to wash away natural toxins (like giving your sprouts a bath). Drain well after each rinse. Sprout Pro-vita-Mix 2 days and the Alfa-Plus-Mix for 3-5 days. Place Alfa-Plus-Mix in sun on the last day of sprouting to have them green up.

Place sprouts in bowl and add chopped cucumber and carrots. Mix with zesty dressing and sprinkle with sesame seeds.

2 Seed Pack & Mini Sprouter

SUPERFOOD CUISINE - Cooking with Nature's Most Amazing Foods - BOOK REVIEW

2011-11-29T11:15:00.000-07:00

SUPERFOOD CUISINE - Cooking with Nature's Most Amazing Foods is a beautiful hardcover book by Julie Morris, a natural food chef, writer, educator and advocate of whole, plant-based foods and superfoods for optimal health. Julie includes 100 recipes, a vivid description of each superfood (including history, benefits, use and taste), and a convenient "pantry list" of what you need and where to find these special foods. She uses Navita Naturals 100% organic superfoods. I found I already had a lot of these superfoods in my pantry since I am a huge fan of Navita Naturals Raw products. If I counted correctly, about 46 of the 100 recipes are raw. The recipes I tried were easy, full of nutrients and super satisfying. Superfood Cuisine is the perfect Christmas gift. Get your holiday shopping finished early with the healthy gift that keeps on giving!!!

In chapter three Julie talks about 'The Need for Nutrient Density'. She states that for the very first time in history, a yonger generation is showing signs of a shorter life expectancy than its parent generation. Epidemic rates of terminal diseases such as heart disease, diabetes, cancer, osteoporosis, obesity - to name just a few - are at an all-time high, and rising. She states the problem stems largely from our current Western diet. We demonstrate a profound dependence on processed and refined (nutrient-void foods, which inundate our bodies with empty calories; a habitual craving for animal protein, with its high cholesterol-forming saturated fats and destructive acidic impact on our blood chemistry; and the almost unconscious consumption of refined sugars (such as high fructose corn syrup and excessive white cane sugar), whose omnipresence on supermarket shelves has contributed to the alarming spike in diabetes, among many other disease. Our addiction to these foods is literally destroying us. Because they often require more resources from the body just to digest than they give back in benefits, these foods can be classified as "antinutrients" Instead of building us up, they actually break us down: robbing our body of energy. Modern studies point to the utilization of a whole-food, plant-based diet as one of the most promising ways to keep these serious - yet largely preventable - chronic disease at bay. The World Cancer Research Fund has stated that simply by eating the right diet, a person can cut his or her cancer risk by up to 40% (a number thought to be on the conservative side by many estimates).

Superfoods are one of the easiest, most efficient ways to make significant beneficial changes to even the most risky of lifestyles, Small, powerful changes really do add up, and superfoods are one of the best ways to make an impact. Superfoods are also super delicious!

The recipes I created were: Mediterranean Vegetable Pizza, Kale & Black-Eyed Pea Stew, Pure & Simple Green Smoothie, Tater (Like) Tots and Hot Chocolate. They all turned perfect and tasted so delicious. One superfood I used in the Green Smoothie was Lucuma Powder and it was so delicious. It is made by freeze-drying the Lucuma fruit, which is native to South America. It has a sweet, maple-like taste, but is very low in sugars. Julie considers it her "secret ingredient" and I agree.

Below I have posted the recipes I created, a video where Julie shares her No Bake Brownies and an additional link so you can download 3 more recipes from her book + the introduction chapter from the book on her FACEBOOK page. The 3 recipes you can download are Asian Tempeh Lettuce Cups, Cheesy Kale Crisps and Sacha Inchi Buckeyes - YUMMY!!
You can also purchase an autographed copy of her book at juliemorris.net.

There's something about a pot of good stuff bubbling away on the stove that's always exciting. Especially when that "good stuff" includes powerful ingredients providing a balanced array of minerals, protein and fiber. Adding the kale at the very end of the cooking ensures that it's softened enough to be enjoyed, without destroying all of its nutrition through heat. This is the kind of stew that eats like a meal.

KALE & BLACK-EYED PEA STEW

Printable Recipe

Makes 6-8 Servings

1 tablespoon coconut oil

2 cups white onions, diced (about 1 medium)

6 cloves garlic, minced

3 stalks celery, diced

1 red bell pepper, diced

1 tablespoon fresh oregano leaves, chopped

1/2 tablespoon fresh thyme leaves, chopped

1/4 teaspoon chipolte powder

1 tablespoon smoked paprika

3 cups vegetable broth

3 cups water

2 tablespoons wakame flakes, ground/crushed into fine pieces

3 cups cooked black-eyed peas

1 head kale, stems discarded and leaves chopped

1/2 lemon, juiced

fresh parsley, chopped, for garnish

In a large pot, melt the coconut oil over medium heat. Add the onions and garlic and cook for 2 minutes, stirring occasionally. Add the celery and bell pepper and cook for a few minutes loner. Stir in the herbs and spices, cooking for about 30 seconds. Add the vegetable broth, water, wakame flakes, and black-eyed peas. Bring to a gentle simmer, and cook uncovered for 30 minutes, add more water if needed. After the soup is cooked through, stir in the kale and keep over the heat for a minute longer - just enough to wilt the kale. Add the lemon juice and turn off the heat. Top with parsley and serve.

SUPERFOOD TIP:

Using smoked ingredients like chipotle powder and smoked paprika add an impressive depth of flavor to recipes without compromising nutrition through overcooking.

Pure & Simple Green Smoothie, Pg. 221
(made with frozen mango chunks, banana, lucuma powder, spinach leaves, chlorella powder, water and stevia)

Hot Chocolate, Pg. 230
(made with cacao powder, mesquite powder, maca powder, palm sugar and either cashew or almond milk)

Mediterranean Vegetable Pizza, Pg. 136

(This is a pizza more by architecture than by detail. The crust is a high-protein, cracker-like flatbread boosted with super seeds; the sauce is a savory olive spread rich in minerals and healthy fats; and the vibrant topping boasts copious amounts of flavorful cooked vegetables)

No-Bake Brownies (By Julie Morris)

Download 3 free recipes + the introduction chapter from the book via Superfood Cuisine on facebook
@greenjules on twitter
Website juliemorris.net (can purchase signed copy here)

Heart-Healthly Plant-Based Thanksgiving Recipes

2011-11-18T18:15:00.000-07:00

I want to wish you all a very happy and healthy Thanksgiving!! I hope you enjoy my holiday recipes. The menu is Holiday Wellington, Wild Rice Cornbread Stuffing, Mashed Potatoes with Mushroom Gravy, Sourdough Bread, Tender Green Bean with Mushroom & Lemon Peel, Spinach Almond Salad, Homemade Whole Cranberry Sauce, Vegan Pumpkin Pie & Sparkling Cranberry Juice. This meal is designed to keep your heart healthy, your energy up, taste fabulous and be packed with delicious plant-based nutritious ingredients like kale, sweet potatoes, spinach, apples, green beans, pecans and cranberries just to mention a few. What a yummy feast of thanksgiving. I have a lot to be thankful for, and one is that I can share my food and nutrition ideas with all of you. You can do a lot of the preparation for this meal ahead of time and finish on Thanksgiving day. Have an absolutely wonderful time with your family and friends. Please email me if you have any questions at all on the recipes. Stay happy and healthy:)

Holiday Wellington
Adapted from Morgan's Holiday Wellington Little House of Veggies
Printable Recipe
(Serves 8)

(2) Homemade pastry dough recipes (see recipe below)
1 bunch of kale, washed, trimmed & chopped
8 oz. sliced baby Bella mushrooms
3 yellow onions, sliced
1 large sweet potato or Yam, peeled &amp sliced
1 ½ cups vegetable broth
1 recipe for sage quinoa (see below)
Red pepper flakes

To Make:
• Start the caramelized onions first. Peel and slice all 3 onions. In a skillet or pot, heat 1 Tbsp of coconut oil over medium high heat. Add the onions, along with a pinch of salt and pepper. Sauté for about 3-4 minutes, stirring occasionally. Add in 2 Tbsp. vegetable broth and continue to cook until the onions are darker in color (slightly brown) and have a sweet taste and very tender texture. While the onions are caramelizing, preparing the rest of the ingredients for the Wellington.
• Start by prepping all of your different ingredients keeping them all separate from each other. Heat a large skillet over medium heat.
• Start with the kale. Heat 1 Tbsp. vegetable broth in the pan. Add the chopped kale, and a pinch each of salt, pepper, and red pepper flakes. Sauté until softened, about 5 minutes. Remove the kale from the pan and set aside on a plate.
• Add another 2 Tbsp. of vegetable broth to the pan. Add the sliced mushrooms, and a pinch of salt and pepper. Sauté about 5 minutes until the mushrooms are softened. Remove from the pan and set aside on a plate.
• Add 2 Tbsp. of vegetable broth to the pan, and add the yams/sweet potatoes. Add a pinch of salt and pepper and sauté 5 – 10 minutes until tender, but not mushy. Remove from pan and set aside on a plate.

To Assemble the Wellington:

Using a rolling pin, roll out dough on parchment paper to a 17” x 14” rectangle. Begin layering the ingredients on the pastry dough. Once all ingredients are layered, roll up very gently and fold and close up all open ends. Put in a baking dish and bake at 350 degrees for about 1 hour. Brush with olive oil when you have about 10 minutes left to help brown. Remove from oven and allow to cool for 10-15 minutes before slicing.

Sage Quinoa
1 cup uncooked quinoa
2 cups vegetable broth
½ Tbsp poultry seasoning

Put all ingredients in a pan and bring to a boil. Simmer with lid for 25 minutes until all liquid is well absorbed.

Pastry Dough (For Wellington & Pie)

Printable Recipe
(Makes 1 pie)

1 1/3 cups unbleached white flour, whole wheat pastry flour or white whole wheat
¼ cup coconut oil
Dash salt
¾ cup water

Put flour and salt in bowl and stir. Spread pieces of the coconut oil around on top of the flour and cut into flour with either a pastry cutter or a fork. Add water all at once and stir into a ball. Dough will be a bit sticky. Flour board and top of pastry ball. Roll into desired shape.

Wild Rice Cornbread Stuffing
Printable Recipe

Wild Rice Cornbread Stuffing By Rachel Spurr, posted on The Kind Life

Serves 6-8

Ingredients
• 2 tbs olive oil
• ¼ onion
• 1 rib celery, cubed small
• ½ apple
• 1/2 tsp rubbed sage
• 1/8 tsp black pepper
• 1/8 tsp sea salt
• 3 cups vegan corn bread, pre-cooked
• 1/2 cup wild rice, pre-cooked
• 2 tbs pecans
• 2 tbs fruit sweetened dried cranberries
• 1/2 tsp poultry spice
• 3/4 tsp sea salt
• 2 tbs parsley
• ½-1 cup vegetable broth

Steps
1. Add the first 7 ingredients to a sauce pan and cook 10-15 minutes or until apples and celery begin to soften.
2. Meanwhile, crumble precooked vegan cornbread into a large bowl.
3. Add wild rice, pecans, dried cranberries, poultry spice, sea salt and parsley.
4. Mix in sauteed mixture, stirring well.
5. Adjust seasonings as desired.
6. Add vegetable broth.
7. For a moisture dressing, more vegetable broth can be added.
8. Place in a well oil pyrex dish or casserole.
9. Bake covered at 350 for 1 hour, uncovering in last 20 minutes of cooking.

Wild Rice
1 cup wild rice
3 cups water

Bring to a boil and simmer until all liquid is gone about 40-50 minutes. Remove lid and fluff with fork. Simmer longer if there is still any additional liquid. Keep lid off until use.

Vegan Cornbread for Stuffing
1 cup cornmeal
1 cup white whole wheat flour
½ tsp. sea salt 4 tsp baking powder
1 Tbsp maple syrup
1 flax egg (make with 1 Tbsp ground flax seed & 3 Tbsp water)
1 cup almond or cashew milk (make cashew milk by blending 1/4 cup cashews with 1 cup water)

Preheat oven to 425 degrees. Sift together all dry ingredients. Stir all liquid ingredients together and add to dry ingredients. Beat until smooth, but do not overbeat. Bake in a greased 8-inch square pan for 20-25 minutes. Cool and break into pieces to use for stuffing.

Mashed Potatoes & Mushroom Gravy
Printable Recipe

Mashed Potatoes
6 Russet potatoes scrubbed well (leave skins on)
1 recipe cashew cream
Salt and pepper to taste

• Cut up potatoes and place in pan. Cover with water and bring to a boil. Lightly salt water. Boil until potatoes are soft.

• Drain potatoes and place in bowl in preparation for mashing.
• Add 1 cup cashew cream (recipe below) and salt and pepper to taste.
• You can top with a little Earth Balance Butter if desired before serving.

Cashew Cream
½ cup cashews (soak in water for 30 minutes and then drain)
Enough water to make 1 cup with the cashews

After soaking cashews, drain water and then add enough water with the cashews to equal 1 cup. Blend well until smooth and creamy.

Mushroom Gravy
Makes 3 1/2 cups

3 ½ cups vegetable broth, divided
1 cup chopped white onion
4 cloves garlic, finely chopped
8 oz. sliced mushrooms
2 tsp. dried thyme
1 tsp. dried rosemary
¼ cup apple cider vinegar
2 tbsp Coconut Aminos, Bragg’s Liquid Aminos or Tamari
3 tbsp nutritional yeast
2 tbsp arrowroot powder or flour
¼ tsp ground black pepper

• In a large skillet over medium-high heat, bring ½ cup broth to a simmer.
• Add onion and garlic and cook for about 4 minutes or until onion is translucent.
• Stir in mushrooms, rosemary and thyme and continue to cook about 2 minutes or until mushrooms release their liquid and start to become tender.
• Add apple cider vinegar and cook 1 minute, stirring constantly. Stir in remaining 3 cups broth and bring to a simmer.
• Meanwhile, in a small bowl, whisk together coconut liquid amino or Bragg’s, yeast and arrowroot powder.
• Add mixture to skillet about 1 tsp at a time, whisking constantly to make sure paste dissolves.
• Bring to a boil and boil 1 minute, stirring constantly. Add pepper and serve.
Mushroom Gravy adapted from Whole Food Market

Whole Cranberry Sauce
Printable Recipe

1 (12 oz.) bag fresh whole cranberries
6 packets stevia (1 1/2 tsp.)
1/3 cup maple syrup (grade B)
½ lemon (juiced)

Add all ingredients to sauce pan. Simmer 10 minutes. Add juice of ½ lemon. Refrigerate to thicken.

Tender Green Bean with Mushroom

& Lemon Peel

Printable Recipe

1 Portobello mushroom sliced
2 tbsp yellow onion diced
¼ tsp oregano
1 tsp olive oil
Salt & pepper

Steam:
1 pound green beans
¼ cup water

Sauce:
Juice of ½ lemon
2 tbsp Vegenaise (grape seed oil)
1/8 tsp dried dill
Rind of 1 lemon (use a lemon zester to produce long thin slices)

• Cook mushroom, onions and oregano in olive oil and season with salt and pepper. Cook until mushrooms look soft and turn color. Remove from pan.
• Add ¼ cup water to pan you cooked the mushrooms in. Add green beans and simmer with lid until all water has disappeared. Remove green beans and place in bowl.
• Mix sauce well and blend with green beans.
• Add mushroom mixture. Add rind of lemon and enjoy.

Spinach Almond Salad
Printable Recipe

1 (10 oz.) bag fresh baby spinach
1 medium Granny Smith Apple
¾ cup toasted slivered or sliced almonds
1 cup fruit juice sweetened dried cranberries

• Place spinach in bowl.
• Slice apple very thin and add to spinach.
• Toast almonds in oven for 300 degrees for around 8-10 minutes and cool. Stir several times while cooking.
• Add cooled toasted almonds to spinach.
• Add cranberries and toss.

Dressing:
¼ cup maple syrup (grade B)
1/3 cup olive oil
¼ tsp salt
3 Tbsp apple cider vinegar
1 Tbsp dried onion or 1/8 small onion chopped finely

Place all ingredients in a blender bottle and shake well. Just before serving, pour dressing over salad mixture and toss.

Sourdough Bread

Adapted from: The Complete Bread Cookbook by Kaufman
Printable Recipe

1 cup sourdough starter (see recipe below)
½ cup lukewarm water
2 tbsp maple syrup (grade B)
3 Tbsp soft Earth Balance Butter
1 cup white whole wheat flour
1 cup unbleached white flour
1 tsp sea salt

• In a large mixing bowl, combine 1 cup starter, water. Maple syrup and butter. Beat well with a wooden spoon until thoroughly blended.
• Add 1 cup whole wheat flour. Mix well. Then gradually add remaining flour until a soft but firm ball is formed. Turned out onto a floured board and knead for 10 minutes until the dough is smooth.
• Turn into a warm greased bowl. Cover and set aside in a warm place until doubled in bulk, about 1 hour.
• Punch down with a wooden spoon, cover and let rise again until doubled in bulk.
• Turn out onto a floured board and knead for 5 minutes. Shape into a ball. Place in a well-greased and lightly floured ovenproof 1½ quart round bowl, or if desired, shape into a loaf and bake in a well greased 9-inch loaf pan.
• Cover and set aside in a warm place until doubled in bulk.
• Make a crisscross on top of round loaf.
• Bake in a preheated 400 degree oven for 35 to 40 minutes or until done. Tap loaf; when it sounds hollow it is done.
• Cook on wire rack.

Sourdough Starter
2 tsp instant yeast
1/3 cup lukewarm water
1 cup lukewarm water
2 tsp maple syrup (grade B)
1 cup unbleached white flour or white wheat flour

• Sprinkle dry yeast over 1/3 cup lukewarm water. Add maple syrup and stir.
• Cover and let stand for 5 minutes until the mixture begins to foam. Add 1 cup lukewarm water, and flour. Beat well with a whisk or beater until well blended.
• Pour into a large wide-mouthed jar. Cover lightly with lid and let stand in a warm place for 2 to 3 days until the starter is a bubbly foaming mass.
• After a day or two the liquid will rise to the top, mix gently with wooden spoon to blend. Use 1 cup of the starter at a time for your sourdough bread recipe.
• After using 1 cup replace with ½ cup flour, ½ cup water and let sit at room temperature for a few hours and then place back in refrigerator with lid on. You can pour off the liquid if it has been sitting in the refrigerator for days without use.
• When ready to use again, add ½ cup flour, ½ cup water, and stir with wooden spoon. Let sit to warm up and get bubbly. Use 1 cup for recipe and replace with ½ cup flour and ½ cup water. Let sit at room temperature for a few hours and then place back in refrigerator with lid on.
• Repeat this process and you will continually have a sourdough starter ready to use.
• If the sourdough starter ever stops creating bubbles, begin with step 1 in a new jar and repeat process.. Enjoy!!
Adapted from: The Complete Bread Cookbook by Kaufman

Vegan Pumpkin Pie

Printable Recipe
(Makes 1 pie)

1 (14 oz.) can 100% Pumpkin
½ tsp sea salt
1 tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground cloves
1 cup cashew cream (see recipe below)
½ cup maple syrup (grade B)
1 tsp vanilla
4 packages stevia (1 tsp)
2 tsp (Orgran) No-Egg (natural egg replacer) plus 4 tbsp water
1 pastry dough pie crust

• Mix pumpkin, salt, and spices together. Add cashew cream, maple syrup, vanilla and stevia.
• In a small bowl mix 2 teaspoons of the (Orgran) No-Egg replacer with 4 tbsp water. Mix well and then add to pumpkin mixture.
• Place in whole wheat pastry and cook at 425 degrees for 15 minutes. Then turn oven down to 350 and continue to cook for an additional 40-50 minutes. Watch carefully to not over-brown the crust.
• Top with non-dairy whipped topping.

Cashew Cream
½ cup cashews (soak in water for 30 minutes and then drain)
Enough water to make 1 cup

After soaking cashews, drain water and then add enough water with the cashews to equal 1 cup. Blend well until smooth and creamy.

Non-Dairy Whipped Topping
Printable Recipe

1 (13.66 fl. Oz.) Coconut Milk-refrigerate overnight
3 packets stevia (3/4 tsp)
¼ tsp xanthum gum (optional)
2 tsp maple syrup (Grade B)
1 tsp vanilla

Open coconut milk and scoop out all the solid portion and place in whipping bowl. Discard liquid portion. Add stevia and xanthum. Whip until fluffy. Add maple syrup and vanilla. Continue to whip. Store in refrigerator until ready to use.

A Heart Healthy/Plant-Based Thanksgiving Feast

2011-11-09T01:37:00.000-07:00

Check out my Plant-Based Thanksgiving Feast Class coming up on November 16th. Holiday Wellington, Homemade Cranberry Sauce, Mashed Potatoes with Mushroom Gravy, Pumpkin Pie, Wild Rice Stuffing, Spinach Salad, Tender Green Beans with Mushroom & Lemon Peal and 100% Whole Wheat Sourdough Bread. I will post the recipes for this heart healthy and yummy meal soon.

Cleaning Your Healthy Home

2011-11-04T23:05:00.000-06:00

Years ago I had to come up with a solution to not be breathing all of those store bought chemicals. A cleaner that would kill germs without hurting me and my family and leave my home sparkling clean. I have tried a lot of store "green" solutions that are expensive and I haven't liked them either. I am also not fond of having my house smell like vinegar. So, I did a lot of research and came up with a few solutions that I have been using for the last 6 years & love! These cleaners you can make for less than $1.00 per bottle. Here they are: First the disinfectants: streak free, they smell great and clean everything from kitchen counters, floors, mirrors, toilets to floors, walls, etc.. The first cleaner consists of hydrogen peroxide - 3% (mixed 50/50 with water), tea tree oil, lemon oil and lavender oil. I haven't suffered from sinus discomfort for over 6 years since I started using this solution, and my home is sparkling clean. I also love the aroma therapy as I am cleaning. Any spray top will fit the 32 oz. brown, round peroxide bottle. You can find these round type peroxide bottles at Walgreens. Also, you will need to find a nice spray top that will make cleaning easy. I like the Home Depot spray bottles you can get in the cleaning section. They are high quality and will cost around $3.79 You can find Rubbermaid bottles at Target, but my favorite are the ones at Home Depot. You will need 70% rubbing alcohol for the 2nd cleaner. Cleaning with both the peroxide cleaner and the rubbing alcohol cleaner are economical and earth friendly. You will also need the essential oils listed below. You can buy them on iHerb or get them at your health food store. The oils will last you for what seems like forever. Important: Keep peroxide cleaner in the dark brown peroxide bottle to preserve strength.

Lemon oil, tea tree oil and lavender oil are all great additions to your healthy cleaners.

Hydrogen peroxide kills bacteria, mold, mildew and fungus. It is non-toxic, which is safer for pets and children.

Tree oil turns out to be one of the most useful of all essential oils, especially as an antiseptic. The antiseptic, germicidal, antifungal, antibacterial immune-boosting qualities of Tea Tree oil make it applicable to a wide range of health conditions. In addition, the antiseptic benefits of the oil allow its use as a natural cleaner and disinfectant within the household environment.

Lemon oil is a wonderful disinfectant as well. It is believed that inhaling lemon oil helps in increasing concentration and alertness - we can all use that!!

As a disinfectant, lavender is effective against the bacteria causing diphtheria, pneumococcus, staphylococcus, and typhoid. Lavender oil is moderately antifungal but because it is so well tolerated, it can be applied directly on the skin, such as for athlete's foot or other fungal skin infections. It is soothing to the nervous system and a great tension reliever! We can all use that too:)

70% rubbing alcohol has antiseptic qualities that enable it to kill bacteria. It can also remove oils and grit from hard surfaces. Cleaning with isopropyl rubbing alcohol is both economical and earth-friendly.

The other cleaner I use is just plain baking soda. I put it in a container that has holes in the top and sprinkle it in my sinks and in my toilet bowl. I also clean my stainless steel pans with it. You can find the clear containers in a lot of grocery stores and even The Dollar Store. I purchase the larger size baking soda which is a super value. It is a great cleaner because it has scrubbing power without scratching surfaces, and it can deodorize and has antiseptic and disinfectant properties as well. Baking soda (or bicarbonate of soda, as it is also known) is a naturally occurring material, present in most organic life forms. It can be "made" from sodium carbonate, or soda ash. The soda ash is dissolved in a carbon dioxide rich solution, and sodium bicarbonate (baking soda) precipitates out.

You can also make your own cleaning towels from cotton t-shirts. Below you will find the recipes for the cleaners and directions on how to make the cotton white cleaning towels from materials you probably already have.

Enjoy good health in your home!

PURCHASE ESSENTIAL OILS FROM iHerb (Click on links below)
Aura Cacia Lavender Essential Oil $8.21
Aura Cacia Lemon Essential Oil $3.95
Aura Cacia Tea Tree Essential Oil $5.98

Anti-Bacterial Household Cleaner #1 (Peroxide)
Printable Recipe
Start with a 32 oz. peroxide bottle. You will need to remove half the liquid and then fill the part that has been removed with water. You will now have 16 oz. of peroxide and 16 oz. of water in the bottle.

Add: 10 drops of lemon oil (lemon is an antibacterial, deodorizer and disinfectant)
Add: 10 drops of tea tree oil (tea tree is an antiseptic, antibacterial, antiviral and antifungal)
Add: 5 drops or of lavender (anti-bacterial, anti-fungal and for scent purposes)

Shake before using. This cleaner is safe on any surface and even cleans mirrors.

Anti-Bacterial Household Cleaner #2 (Rubbing Alcohol)
Printable Recipe
1/4 cup 70% rubbing alcohol (anti-bacterial)
Add: 5 drops lavender essential oil (anti-bacterial, anti-fungal and for scent purposes)
Add: 3 drops of liquid dish soap

Add all ingredients to spray bottle and then add water to the 25 oz. mark.
This cleaner is safe for your granite countertops and throughout your home, including mirrors. Shake before using.

Cotton T-Shirt Cleaning Towels
You will need:
Cotton T-Shirts that you are no longer using. I like white ones, but you can actually use any color.

Plain white t-shirt.

Start by cutting off the sleeves.

Cut off the bottom seam.

Measure the length and cut across the middle.

Cut off the top section of the t-shirt.

Even out the sides.

Cut into 4 pieces and enjoy your new cleaning towels.

Shanghai Rice Bowl - From Brendan Brazier's Book 'Thrive Foods'

2011-10-29T02:07:00.000-06:00

I have enjoyed making a lot of the recipes from Brendan Brazier's 'Thrive Foods' lately. What an awesome book! Brendan is one of the world's foremost authorities on plant-based nutrition. On page 230 you will find this recipe for Shanghai Rice Bowl. The Shanghai is one of the daily special items on rotation at 'Fresh' in Toronto, Ontario. This is a very tasty rice bowl that definitely hits the spot and was so easy to prepare. I made my super Perfect Brown Rice to pile everything on. Part of the recipe called for Mixed Herbs, which there is a recipe for on page 233. The Temple Rice Bowl, on page 232, also calls for the Mixed Herbs. I wasn't able to find any sunflower sprouts at the store and I didn't have time to sprout my own, so I used spinach instead (which was absolutely yummy). The lemon squeezed on top is a definite must to bring out all the delicious flavors of this recipe. This is a very satisfying, delicious meal and full of nutritional benefits that your body will love you for:)

Beautiful Baby Bok Choy

Mixed Herbs (Page 230)

Shanghai Rice Bowl

Printable Recipe

Serves 2

1/3 cup water

4 baby bok choy, cut in half lengthwise

6 tbsp olive oil (I used less than this)

6 tbsp tamari

3 cups shitake mushrooms, stems removed and halved if large

4 cups cooked brown basmati rice

1/2 cup Tahini Sauce (see recipe below)

2 tsp Mixed Herbs (see recipe below)

2 cups sunflower sprouts

2 tbsp hulled hemp seeds

1 cup cooked or canned chickpeas

2 lemon wedges, for garnish

Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam 5 minutes until bok choy is almost tender. When water evaporates, add 2 tbsp olive oil, 2 tbsp tamari, and the shitake mushrooms. Saute 5 minutes until bok choy and mushrooms are tender. Set aside.
Divide the cooked rice between 2 large rice bowls, and drizzle both with Tahini Sauce, olive oil and 4 tbsp tamari . Sprinkle with Mixed Herbs.
Place the sauteed bok choy and shitake mushrooms on the rice, and to with sunflower sprouts, hemp seeds, and chickpeas.
Garnish with lemon wedges and serve.

Tahini Sauce

Page 231

2 cloves garlic, minced

1/2 cup chopped parsley

1/2 tsp sea salt

2 tbsp lemon juice

2/3 cup filtered water

1/2 cup tahini

In a blender, process the garlic, parsley, salt, and lemon juice until smooth.

Add the water and tahini, and process until smooth. You may need to add a bit more water if your raw tahini is especially thick. Add water a tablespoon at a time until you get a pourable consistency.
Store in a sealed container in the fridge for up to 4 days.

Mixed Herbs

Page 233

Makes 6 tablespoons

1 tbsp dried oregano

1 tbsp dried basil

1 tbsp dried marjoram

1 tbsp dried dill

1 tbsp dried thyme

1 1/2 tsp dried rosemary

1 1/2 tsp dried sage

Combine all ingredients in a bowl. Mix well.

Perfect Brown Rice (The Health Seeker's Kitchen Recipe)

Serves 4

1 cup uncooked brown rice
1 tsp. olive oil
2 cups filtered water
2 fresh basil leaves (Optional)

1. Fix brown rice by cooking in 1 tsp. olive oil until lightly browned. You will hear it start to snap, crackle and pop. Add basil leaves and 2 cups water all at once. Quickly put on lid and bring to boil. Turn down heat to simmer until all water has evaporated (around 40 minutes).

The Health Seekers Kitchen

Spaghetti and "Meatballs" from Forks Over Knives

Asparagus Basil & Rice Soup

Soaking your grains makes them healthier

Tomatina Ratatouille & Review

Follow Tomatina

Barn-Burner Chili from VEGAN FOR THE HOLIDAYS & Book Review

Whole Wheat Cranberry Orange Bread

Spicy Carrot-Celery Juice

Raw Soft Taco with Fresh Tomato Salsa

Herbed Cashew Cheese

Kimchi Fried Rice

Sauerkraut, Kimchi & Tropical Fruit - OH MY!!

Rawfood101 - DVD Review & Recipe

Winner of The Perfect Pickler

Probiotic Vegetables with the Perfect Pickler & Giveaway

Raw Zucchini Pasta with Marinara Sauce

Health Seeker's - Get Healthy Side Presentation

Raw Cranberry Maple Granola

Raw Dairy-Free Chocolate Pudding

Raw Coconut-Creamsicle Smoothie - Fight that Cold & Cough!

Pure & Simple Green Smoothies

Spicy Lima Bean Soup & Zesty Sprout Salad

SUPERFOOD CUISINE - Cooking with Nature's Most Amazing Foods - BOOK REVIEW

Heart-Healthly Plant-Based Thanksgiving Recipes

A Heart Healthy/Plant-Based Thanksgiving Feast

Cleaning Your Healthy Home

Shanghai Rice Bowl - From Brendan Brazier's Book 'Thrive Foods'