Tasty 'n Raw

Kristen's Raw - A Favourite Website

2011-03-28T17:10:00.000+02:00

Since it was launched in 2007, Kristen's Raw has been one of my favorite raw food websites. At that stage I hadn't even thought of going raw but was looking for ideas for fresh, tasty, nutritious smoothies and salads to add to my Vegan meals. What a great surprise when I discovered I could could get far more than that and I could serve all my meals raw. At this stage I have reached around 70% raw, my goal being at least 90% by the end of 2011.

Kristen Suzanne is a recognized raw food chef and has written several successful books, available as both e-books and print, on the raw food lifestyle. She gives classes and has been interviewed on radio and TV, and has appeared in magazines.

The Kristen's Raw website covers many subjects: Raw food recipes, how to get started, benefits of a high raw diet*, weight loss and maintenance, raw food FAQ and testimonials. She has an affiliate program which I am sure will interest those with health, eco-friendly, Vegan and/or raw food type blogs. Kristen Suzanne also has a terrific free newsletter and a blog where you will find tons of info and recipes.
*high raw diet refers to an all vegan diet that is 75-80% raw or more.

Kristen Suzanne's latest book is The Easy Way to Get Started and Succeed with Raw Food. This book is designed to help people experiment or migrate gradually toward the healthy raw food diet, using techniques such as combining raw and cooked elements in the same dish, or "sneaking" raw food into family meals. By introducing more Raw foods gradually, people's palates become accustomed to the delicious and unique textures and flavour profiles that are common in raw cuisine. There are 107 recipes, including: Pastas, burgers, pizza, tacos, sandwiches, desserts, cookies, breakfasts, salads, soups, sides, smoothies, juices, and shakes. The book (in both ebook and print format) also contains 3 bonus sections: Raw food tips for beginners, raw resources and instructions for soaking and dehydrating. Note: The e-book has photos included but the print book does not to keep the costs down.

Click here to order
For the eco-friendly and Mummies out there Kristen Suzanne also has her Green Mummy Blog.

So why not pop in and visit Kristen's Raw website today, add it to your favorites, sign up for the newsletter, get some great info and/or purchase one of her terrific books.

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From Kristen Suzanne's newsletters:

Heavenly Cookies

Yield approximately 10 cookie balls

These cookies will be all the rage with your family and friends. They're easy to make (no equipment needed!) so you'll want to make extras.Trust me!~Kristen

1/4 cup + 2 tbsps raw nut butter (almond, pecan, or walnut)

1/2 cup + 2 tbsps unsweetened, dried coconut

1/2 cup raisins

2 tbsps light raw agave nectar

1/4 tsp vanilla extract

pinch Himalayan crystal salt

dash cinnamon

Stir everything together in a bowl with a spoon (large bowl and spoon if you're making a double or triple batch). Then, take a moment and mash it together with your hands. Yes, it's sticky and gooey, but it's fun and you still have to roll them so you'll be getting sticky and gooeyanyway. Using a 1-tablespoon measured amount of cookie batter, roll them into balls. Store these in the refrigerator or freezer.

Fun Variations:

~Stir in 1 tablespoon of raw chocolate powder or raw carob powder

~Roll them in dried, unsweetened coconut or ground nuts

Cherry Vanilla Hemp Shake

Yield 2 cups

Here is my delicious Cherry Vanilla Hemp Shake. It's the perfect way to celebrate Valentine's Day by loving yourself with nutrition and health,and if you have a partner in your life, then make extra and share the love for health~Kristen

1/2 cup water
1/4 cup organic shelled hemp seeds
1 (10oz) bag frozen organic cherries (or 2 cups fresh cherries, pitted)
1 tsp raw agave nectar (or 1 pitted date)
1/2 vanilla bean, chopped
pinch Himalayan crystal salt

Blend all of the ingredients together until smooth. Enjoy!

Tomatoes

2011-02-18T13:25:00.000+02:00

Tomatoes are now the the World’s most popular fruit. They are a wonderful addition to a rawfood diet as they enhance the flavour of many savoury dishes. Tomatoes are the fruit of the Solanum lycopersicum plant and were first cultivated by the Aztecs and Incas. Explorers brought them to Europe around the mid 1500's. Tomatoes are the same nightshade family as potatoes, eggplants, chili peppers, tobacco and the poisonous herb belladonna. Only the fruit can be eaten as the leaves are toxic.

Nutritionally tomatoes contain an excellent amount of vitamins A, C and K, with very good amounts of vitamin B1 (thiamin), dietary fibre, molybdenum, potassium, manganese and chromium. They also contain good amounts of vitamins B3 (niacin), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine) and E, folate, copper, iron, magnesium, phosphorus and tryptopan. A cup of chopped tomato has approximately 1 1/2 grams of protein and is less than 40 calories. Note that the highest concentration of vitamin C is in the jelly like coating around the seeds.

Due to their high vitamin and mineral content, tomatoes are therefore excellent for our health. They reduce the risk of heart disease, stroke and cataracts. Tomatoes also contain lycopene, which is what gives tomatoes their red colour and is a very powerful antioxidant. Lycopene neutralizes free radicals, therefore protecting cells and other structures in the body from damage, and also helps prevent heart disease andstudies show it helps protect against prostate, breast and other cancers. Lycopene is fat soluble so is it is best to eat tomatoes with oil rich foods like nut butters, avos, or vegetable oils like extra virgin olive oil. The vitamin K content in tomatoes aids bone heath.

When purchasing tomatoes be sure to purchase the organic, vine ripened variety. Normal commercial tomatoes are picked green and ripened with ethylene gas and are far less nutritious. Cold temperatures lessen the flavor in tomatoes so storing at room temperature is best. Excess tomatoes can always be dehydrated.

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Raw V8 Juice

From the Pretty Smart Raw Food Ideas blog

1 sm beet, washed well

3 lg tomatoes

1 bunch spinach (or 1 bag baby spinach)

1/4 head cabbage

1 red bell pepper

1 green bell pepper

3 stalks celery

1/4 onion

1/2 clove garlic, or to taste

1 – 3 kale leaves (a little goes a long way)

chili pepper to taste

Process all ingredients through a juicer or in a high speed blender. Tabasco sauce to taste can be substituted for the chili pepper.

Rich Red Raw Tomato Sauce

Posted by Brigitte Mars at Care2

You can use this sauce on pasta or pizza.

2 large tomatoes

1/2 cup sun-dried tomatoes, soaked 2 hours

3 tbsps extra virgin olive oil

1/4 cup fresh basil (optional)

1 tsp anise or fennel seed

1 tblsp of agave or other sweetner

1 tsps Celtic salt

Combine all ingredients in a food processor and pulse. Makes 3 cups. Try on Summer Squash Pasta

Raw Ketchup

Health Freedom Resources From Raw: The Uncook Book by Juliano

1 cup fresh tomatoes, chopped

1 cup sun-dried tomatoes

1 tbsp minced garlic

2 tbsps ginger

1/4 cup onion, chopped

8 fresh basil leaves

6 medjool dates, pitted

1/4 cup maple syrup

1/4 cup olive oil

1 tbsp Nama Shoyu or 1 tsp Celtic sea salt

Throw all ingredients into a blender (use a blending jar if you have one) and puree. Lasts 2 weeks when refrigerated.

Traditional Spanish Gazpacho

By Cecilia Kinzie of Rawglow

Soup

10 medium ripe tomatoes

1/2cucumber (about 3 inch piece)

1/2 red bell pepper

2 cloves garlic

2-3 tblsps extra virgin olive oil

1/8 tsp cayenne (optional)

Add all soup ingredients in the blender and blend until smooth. Let soup sit in the refrigerator for a few hours before garnishing and serving. Gazpacho is also better the next day.

Suggested Garnishes

flaked Dulse or pieces of torn Dulse

2 tbsps chopped green onion or chives

1/4 cup chopped parsley

1/2 cup sliced cherry tomatoes

1/2 cup diced cucumbers

diced avocado

1-2 tbsps ground flax or sesame seeds to be used as bread crumbs (optional)

A drizzle of olive oil.

Spaghetti al Marinara

BY Esme Stevens of The Best of Raw Food

Spaghetti

3 yellow summer squash or zucchini

Marinara Sauce

6 large tomatoes

5 sun dried tomatoes

2 garlic cloves

1/2 bunch fresh basil

2 tablespoons oregano

1 tablespoon freshly ground black pepper

1/4 cup onion, chopped

1/2 cup cold-pressed olive oil

1/4 cup lemon juice

4 dates, pitted

1 teaspoon Himalayan sea salt

For The Pasta

There are several ways to make pasta from a squash. A julienne peeler, an ordinary potato peeler (peel thin slices of the squash, then with a fork or knife, create thin strands of "pasta") or use a spiralizer. Cut the zucchini in about four pieces and by putting them in the mandolin, you can create beautiful thin angel hair pasta. Put the pasta strands in a bowl and sprinkle with a mixture of olive oil and some salt. Set aside.

For The Marinara Sauce

Put all ingredients in a high speed blender and blend until creamy. Add purified water if you feel the consistency is too thick.

For serving

Take off the excess oil of the pasta. Put the pasta on a plate and top with the sauce. You may add additional toppings such as slice olives, chopped tomatoes, onions or basil leafs. Serves 4

See website for other ways to serve this dish, plus lots of other great rawfood recipes.

Salsa Cruda (Raw Tomato Salsa)

By Jen Hoy of About.com Macrobiotic Cooking

This salsa is exceptionally versatile and can be served with tortilla chips, seared tofu, and alongside rice and beans.

6 tomatoes, cored and chopped

1 small red onion, chopped very fine

2 jalapenos, seeded and chopped very fine

1 cup chopped fresh cilantro

juice of 2 limes

Sea salt and freshly ground pepper

1 tbsp olive oil

Combine all ingredients in a large bowl and stir to mix well. Season to taste. (Alternatively, chop onion and jalapeno in a food processor. Add quartered tomatoes, olive oil and lime juice and pulse until the salsa reaches desired consistency. Stir in cilantro and seasoning.)

Cacao the Raw Chocolate

2010-12-01T18:56:00.000+02:00

The cacao bean is basically raw chocolate. It is one of the 5 top superfoods. The beans grow in pods on the Theobroma Cacao "Food of the Gods" tree which is found in the tropical regions of the World. When first removed from the pods the beans are white and only turn to brown later after they has been exposed to the air. The beans contain an oil which is commonly know as cocoa butter.

History shows that cacao was revered as far back as the Aztecs for it's aphrodisiac, health and mood enhancing properties. They often prepared a drink which contained cacao, chili, cinnamon, and vanilla. It is said that Montezuma drank 50 cups of a cacao drink each day.

The main difference between cacao, cocoa and chocolate is that cocoa and chocolate have been heated for hours at temperatures as high as 150C/300F and with chocolate many extras like butter fat, dairy and sugar added, turning it from an superfood to a tasty but very ordinary health food with most it's good properties reduced. Ordinary chocolate is not suitable for diabetics and those on low cholesterol diets.

Cacao contains higher antioxidant properties than red wine, green tea and berries. Antioxidants remove the free radicals from our cells and therefore prevent and repair the damage done by them, plus they are shown to lower LDL (bad cholesterol) and increases the blood vessels ability to dilate. Making cacao excellent in making blood vessels more flexible, lowering the risk of hardening of the arteries, and therefore protecting the heart and circulatory system. Cacao is also said to be a good in the prevention of migraines and cataracts.

The chemicals theobromine and anandamide are also found in cacao and it is these non-addictive stimulants that is said to lift the spirits, increase excitement and alertness and in alleviate mild depression. Cacao also contains protein, dietary fibre, calcium, sulphur, magnesium, zinc copper and iron. Those on a diet plan must note that cacao, like chocolate, is high in calories so although it should be eaten daily, do not eat in excess. 1 oz / 28gms is 120 calories.

The cocoa butter contained in the beans is a solid fat, which melts at body temperature. It has become very popular in rawfood recipes as like coconut butter is and excellent "fat" for your health. It is used commercially as a cosmetic and ointment base.

WARNING : Dogs and cats should never eat cacao or chocolate as they are unable to metabolize theobromine and this could lead to cardiac arrest.

Always buy organic raw cacao beans, nibs and powder. Irradiation and spraying are standard practice with non-organic cacao beans. Enjoy!

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Simple Chocolate Bar
From Mark Ament's article at Buzzle
To make this recipe you need a grinder or a mortar and pestle.

1/2 cup whole peeled organic cacao beans, ground
1/8 cup cold-pressed organic coconut oil
1/8 cup melted cacao butter (use coconut oil if not available)
1/4 cup raw organic honey or raw agave syrup

Optional ingredients:
1/4 cup raisins
1 tbsp almonds, finely chopped
1 drop orange, lemon, clove, lavender or other essential oil
cinnamon to taste
Celtic sea salt to taste

Grind cacao until it is very fine. The cacao will have a consistency like raw almond butter and will stick to the sides of the grinder. Mix ground cacao with coconut oil or cacao butter in grinder. Remove mixture and add honey and other ingredients. Stir well with a fork. The mixture should be able to be poured. If not, add more coconut oil. Pour into ice cube trays or other forms and freeze for 45 minutes. Serve immediately after removing from the freezer.

Fly High Goji Berry Superfood Smoothie
From David Wolfe's new book Superfoods - The Food and Medicine of the Future
4 cups of your favorite liquid (water, hot or cold tea, coconut water, or any nut milk)
3 tbsp goji berries
3 tbsp cacao powder
1 tbsp cacao nibs
1 tbsp maca, red maca, or maca extreme
1 tsp goji berry extract powder (optional, but super energizing!)
1–2 tbsp sweetener (such as yacon syrup, light or dark agave, or any raw honey)
1–3 cups frozen, organic berries
1 tbsp hempseed
1 small pinch Celtic sea salt
1/4 leaf fresh aloe vera gel (optional)

Blend all ingredients in a high-powered blender until smooth.

White Corn Tamales with Raw Cacao Mole, Marinated Portobellos and Green Tomato Salsa
From Navitas Naturals     Submitted Sarma Melngailis of One Lucky Duck and Pure Food and Wine

For the portobellos:
3 med or 2 large Portobello mushroom caps, sliced into sticks about 2" long and 1/4" thick
1/2 cup pumpkin seed oil
1 clove garlic, minced
1 tbsp minced fresh oregano
30 oz almond flour
1 tsp sea salt

In a medium bowl, toss the mushrooms with the pumpkin seed oil, garlic, oregano and salt. Add a bit more oil if necessary to coat all the mushrooms. Transfer the mushrooms to a lined dehydrator tray and dehydrate at 115F/46C for 12 to 24 hours (tossing them around from time to time) or until the mushrooms taste as if they have been sautéed.

For the mole sauce:
3 tbsp Navitas Naturals cacao nibs
1 tbsp Navitas Naturals cacao powder
3 dried chili peppers
1/2 cup pumpkin seeds or sunflower seeds
1/4 cup sesame seeds
3/4 cup raisins
1/4 cup raw almond butter
2 tbsp Walnut or other nut oil
sea Salt to taste
freshly ground black pepper to taste

In a bowl, add the chiles, Navitas Naturals Cacao Nibs, pumpkin seeds, sesame seeds, raisins and cumin and mix to combine. Add enough water to the bowl to cover and let stand at room temperature for one to two hours. Transfer the mixture to a high-speed blender, add the almond butter and Navitas Naturals Cacao Powder and blend until completely smooth, adding as much filtered water as necessary to get it to a thick-sauce consistency. Add the walnut oil, sea salt and black pepper to taste, and blend to combine.

For the corn filling and tamales:
1 cup Navitas Naturals cashews
12 corn husks
6 cup fresh white corn kernels, cut from 4-5 ears
1 cup pine nuts
1/2 tsp cayenne
1 tsp sea salt
1 Small handful cilantro, finely chopped

Soak the corn husks in warm water for one to two hours to make them pliable. Place five cups of the corn in the food processor with the pine nuts, cashews, cayenne and salt, and process just until smooth, but do not over process. Fold in the remaining 1 cup corn and the cilantro and adjust seasoning if necessary. Transfer to a bowl and mix in the dehydrated mushrooms. Dry the corn husks with a towel. Tear a thin strip off the side of each husk – this will be used as string to tie the tamale together. Lay the corn husks flat and place about ½ cup of the corn mixture onto the center of each. Fold the bottoms up over the filling and then fold the sides over. Using the husk strips, tie the tops of each tamale. Place the tamales in the dehydrator at 115F/46C to warm them through, ideally for about two hours before serving.

For the salsa verde:
2-3 medium green tomatoes
2-3 medium tomatillos
sea salt to taste
2 Jalapeno peppers, seeds to taste, chopped
1 very large handful cilantro
1 green onion, white and 1” green, chopped
2 tbsp lime juice

Quarter and salt the tomatoes and tomatillos. Let sit for one hour, then drain the liquid and place them in the food processor. Add the jalapeno, cilantro, and green onion and pulse until chunky. Drain any additional excess liquid and discard, and season the mixture with lime juice and salt to taste.

Raw Chocolate Cake
From the Best of Rawfood    Serves 10.

1/2 cup cacao powder
1/2 cup carob
1/2 cup finely ground almonds
1/3 cup agave syrup
1/4 cup coconut or cacao butter
pinch of sea salt

For the chocolate filling
2 cups cacao powder
1.5 cups agave sirup
1 cup coconut or cacao butter
1 tablespoon Vanilla extract (optional)
1 tablespoon Lucuma Powder (optional)
1 teaspoon Maca Powder (optional)
For garnishing: Strawberries, raspberries, or oranges for garnishing.

Crust
Combine and mix all ingredients. You can best do this by hand or standing mixer). It should have a dough-like consistency. Press the dough evenly into a 7 inch tart pan. (A removable bottom, a plastic cling wrap lining or one of these new flexible silicon pans are easiest.) Chill in the fridge for at least an hour if you have time.

Filling
Blend all the ingredients in a blender until very smooth. Poor into the cake crust. Put the cake back in the fridge and chill for at least another hour. Before serving, decorate the cake with the berries, orange or other nice looking fruit. Enjoy, this is the best raw food desert ever!

Raw German Chocolate Brownies
From that wonderful site Kristens Raw
Oh-My-Goodness, These Are Amazing! Yield 12 brownies

Frosting:
3 cups raw walnuts, soaked and dehydrated
1 3/4 cups dried, unsweetened & shredded coconut
3/4 cup dark (or amber) raw agave nectar
1 tbsp raw (virgin) coconut oil
1 tbsp vanilla extract
1 tbsp coconut extract
pinch Himalayan crystal salt

Take 1 cup of the walnuts and chop them. Set them in a large bowl. Add the coconut to the chopped nuts and toss briefly to mix. Take the remaining 2 cups of walnuts and grind them in a food processor, fitted with the "S" blade, until coarsely ground. Add the agave, coconut oil, vanilla and coconut extracts, and salt to the food processor and process until creamy. Transfer the mixture from the food processor to the large bowl with chopped nuts and coconut. Stir together by hand. Set aside while you make the brownies.

Brownies:
1/4 cup raw oats
2 1/4 cups raw pecans, soaked and dehydrated
2/3 cup raw chocolate powder
3 tbsps raw (virgin) coconut oil
dash Himalayan crystal salt
3/4 tspn vanilla extract
1 tbsp coconut extract
13 dates, pitted
1/4 cup raisins

Grind the oats to a powder with a coffee grinder or blender. Transfer them to your food processor, fitted with the "S" blade. Add the pecans and process until coarsely ground. Add the chocolate powder, coconut oil, salt, vanilla and coconut extracts. Process until well incorporated. Add the dates and raisins and process until the mixture begins to stick together when pressed between your fingers. Press into an 8x8 glass-baking dish. Top the brownies with the frosting.

Raw Food Rehab

2010-09-27T18:16:00.000+02:00

Visit Raw Food Rehab

Raw Food Rehab is a support community for those desiring to lose weight and/or renew health through embracing a diet rich in raw and living foods.

RFR has a special section to get you familiar with the site and to get settled in. Plus once you join you will have your own page to write whatever inspires you.

There are many great groups to visit and tons of wonderful videos to give you all the motivation and info you require to make a success of a healthy rawfood lifestyle.

On top of all this there are many great prize giveaways and a section of current events.

So...if you want to go Raw and do it right and even have the added bonus of losing extra pounds/kilos this is the place to be. Plus you will meet a terrific bunch of people on your journey. Click HERE to sign up today.

Hemp Seed Protein Powder

2010-09-03T00:31:00.000+02:00

This week I tried hemp seed protein powder for the first time. I made a smoothie of the hemp, strawberries and coconut milk, it was delicious.

Hemp has been eaten for thousands of years in Asia and North Africa as it was proven to be a a highly nutritious food. . It is only the connection of the hemp plant to it's cousin the cannabis plant that has stopped it being a popular health food in the West. Thankfully, people are becoming more educated about the two different species and the value of hemp is now highly appreciated.

The protein powder is obtained by cold milling hemp seeds into powder form. It has a high protein content which contains many amino acids, including the 8 essential fatty acids (E.F.A.'s) which our bodies are unable to manufacture and are required for many body processes including muscle repair and growth. The E.F.A.'s in hemp also provide a perfect balance of omega_3 and omega_6 fatty acids which are required for optimum health.

Hemp protein, which is said to be the most digestible form of protein, is made up of the globular protein edestin and albumin. Their properties make it easy to digest and help maintain a healthy immune system. Many protein sources like dairy, soy and peanuts contain allegens, whereas hemp seed protein does not. It is gluten free and contains fewer oligosaccharides than beans. Oligosaccharides can cause gas and bloating.

The powder is also a high fibre source as well as a source of vitamins C and E, calcium, copper, zinc, iron, phosphorus, magnesium, and manganese. A great protein source for any Vegan, vegetarian, and anyone with food allergies. Plus many sportsmen and women are finding it wonderful pick-me-up. There are many ways to enjoy it. Added to smoothies, porridge, and spreads. Added to muffins, breads and dehydrated snacks. Some even swear it is great added to their morning coffee.

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Hemp High Protein Smoothie

From the Hemp Protein Guide

1/4 cup almonds

1/2 cup raisins

1 banana cut into chucks

1-2 scoops hemp protein powder

1 cup of soy milk

1/2 cup ice cubes

Blend the almonds, raisins, banana, hemp protein powder, soy milk, and ice cubes until a smooth texture is formed. Make sure to blend well unless you like almond chunks! Lots of protein in here along with healthy fats. Add more raisins for extra sweetness. Makes one serving.

Good Apple Morning!

From Manitoba Harvest

2 scoops hemp protein powder

1 1/2 cups unsweeted organic applesauce

1 tbsp ground flax seeds

2 tbsps fresh squeezed lemon juice

pinch of ground cinnamon

pinch of ground ginger

Mix it all in your favorite bowl, and enjoy. In winter, warm the applesauce for a more comforting morning food.

Berry Protein Smoothie

From Bob's Red Mill Natural Foods

2 cups frozen blueberries

1 1/2 cups milk (soy, rice, hemp)

1/4 cup hemp protein powder

1 banana

Blend on medium high speed until smooth. Use any type of berries in the smoothie for variety including blackberries, strawberries, raspberries and more. Makes 2 servings.

No Bake Protein Bars

From Hemp Natural

5 tbsps natural peanut butter (chunky or smooth)

100g / 3 1/2ozs dry oat meal

100g / 3 1/2ozs oat flour (double the dry oats if you do not have oat flour)

6 scoops hemp protein powder

1 tsp vanilla essence

125ml / 1/2cup milk (soy, almond or hemp)

125ml / 1/2cup water

Spray an 20cm/20cm baking dish with oil. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water and vanilla. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Store in covered container between sheets of wax paper. Keep refrigerated.

Avocados

2010-08-10T16:41:00.000+02:00

One of the most marvellous fruits to have when adding more raw items to your diet is the avocado. It is very versatile as it can be used in both sweet and savoury dishes, plus it is so, so nutritious. I always make sure that I have both ripe avocados and ones in the process of ripening on hand at all times, whether to be used as a quick snack or as part of a meal.

Avocados originated in Central and South America and have been cultivated there since 8,000 B.C. It is also known as the Alligator Pear, due to its shape and leathery skin.

They contain good to high amounts of potassium, dietary fibre, folate, beta-carotene, copper, phosphorus, magnesium, and iron, with vitamins B3 and B6, C, E, and K. Avocados are rich with EFA's such as omega_3 and omega_6 fatty acids with high amounts of oleic and linoleic acids. They also contain phytochemicals such as glutathione, beta-sitosterol, and lutein. Avocados are a complete source of protein because they contain all the essential amino acids.

Avocados are excellent for the health. People are often worried about their being high in monounsaturated oils (MUFA) but in actual fact these oils are effective in lowering the LDL cholesterol and increasing the healthy HDL cholesterol. This helps maintain a healthy heart, prevent arterial plaque to build up and lower high blood pressure. Another factor of MUFA's is that research shows that regularly eating avocados, olives, nuts and seeds, which contain them, will help to lower body fat levels and reduce weight.

Their high anti-oxidant levels and lutein content strengthens the body's immune system and helps protect your eyes from cataracts and macular degeneration. Avocados are excellent for pregnant women due to their folate content which aids in healthy foetal cell development and their vitamin B6 content helps alleviate morning sickness. Avocados are also a great food for those suffering with gout as their high potassium levels regulate electrolytes in the body and help rid the blood of of uric acid crystals.

Note: People who are allergic bananas are generally also allergic to avocados.

Avocados can be ripened by placing in a paper bag with a ripe banana, apple or tomato for a day or two.. Excess avocados can be pureed and frozen. Once thawed they can be used in dips and spreads.

Beauty-wise avocado are excellent for face and hair masks. A great way to use up excess ripe or slightly over ripe avocados. Enjoy!

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Cucumber-Avocado Salad Dressing

From All Recipes Submitted by: roasteroven

This fresh and tasty salad dressing is quick to make - it works as a dip too!~rosteroven

1/3 cup olive oil

1 clove garlic, minced

3/4 cup chopped fresh cilantro

2 avocados, peeled, seeded and cubed

1 large cucumber, peeled, seeded and cut into chunks

1/4 cup lemon juice

salt and pepper to taste

Puree the olive oil and garlic in a blender until smooth. Add the cilantro, avocado, cucumber, and lemon juice. Puree again until smooth, then season to taste with salt and pepper.

Avocado and Chili Soup Recipe

By Jolinda Hackett, About.com

2 ripe avocados

3 cups soy milk

1 4 ounce can of green chilies

1/2 onion, chopped

dash salt and pepper, to taste

2 tbsp lime juice

2 tbsp dry sherry

2 tbsp chopped fresh cilantro

In a food processor or blender, process together all ingredients except cilantro until smooth. Stir in the cilantro and serve chilled.

Avocado Mayonnaise

From Raw Sacramento

1 avocado

1 /2 lemon, juice

2 tbsps olive oil

2 tbsps dulse flakes

1 tsp curry powder

1 tsp maple syrup, or 2 dates

In your food processor, mix the lemon juice with the avocado, and add the oil gradually with the other ingredients. You can easily double this recipe. Serve with vegetarian sushis, or use as a dip or a salad dressing.

Chocolate Mousse

By Carolyn Hansen at 100 Healthy Raw Snacks

1 avocado

1 cup almond milk

2/3 cup dates soaked 30 minutes, drained

½ cup carob powder

¼ cup almond butter

In a food processor combine all ingredients and blend until creamy.

Tomato Lime Ginger Soup

By Cecilia Benjumea- Raw Food Starter Guide

4 large tomatoes

1/2 large red bell pepper

2 ribs celery

1/2 avocado

small handful cilantro

10 leaves fresh basil

2 cloves garlic

1 inch knob ginger

1 lime juiced

Suggested Garnishes:

torn dulse pieces

diced avocado

chopped red bell pepper

parsley

chopped tomatoes

sprouts

chopped cucumbers

thinly sliced celery

Add all soup ingredients in the blender and blend until smooth. Garnish with however many topping you would like.

Creamy Cucumber Soup

From Renegade Health Store

1 cup water

1 cucumber, chopped

1 stalk celery, chopped

1 cup spinach or other greens

1/2 bunch cilantro

1 tbsp lime juice

1 avocado, peeled and chopped

1/4 tsp Himalayan salt

2 tbsp olive oil

Toppings Ingredients:

2 tbsp coconut flakes

1 tbsp minced cilantro

1 tbsp minced dulse

Start by blending the water and cucumber until smooth. Add remaining ingredients and finish blending. Serve with the toppings.

Quick and Easy Nori Rolls

From Raw-Pleasure

No blending required! This is a 2 minute meal and so easy to make! ~ Sheryl

raw nori sheets

avocado

olives

sunflower sprouts

chopped tomato

lettuce and dark greens

chopped onion

herbs

Lay out 1 nori sheet. Add a mix of any or all of the above ingredients. Roll until you can get a hand around it and eat!

Variation: You can rub some coconut oil on the nori to soften it first - just half a teaspoon is enough. If you let the nori roll sit just a few minutes the vegetables will also soften the nori

and make it easier to eat.

Costa Rican Mango-Avocado Salad

From Dr Mc Dougall's Newsletters

The avocado makes it rich, but it gives a bit of creaminess to the salad~McDougalls

1 large mango, peeled, pitted and chopped

1 large ripe avocado, peeled, pitted and chopped

1 1/2 cups shredded cabbage

1 cup finely chopped red bell pepper

1/2 cup chopped cucumber

6 green onions, chopped

1/4 cup finely chopped fresh cilantro

4 tablespoons fresh lime juice

1/2 teaspoon agave nectar

Dash salt

Freshly ground pepper to taste

Place all the ingredients in a large covered bowl. Toss until well mixed. Refrigerate at least 1 hour before serving, tossing several times during that hour to make sure flavors are well combined. Servings: 4-6.

Hints: If you can find some fresh pea shoots, they are delicious tossed on top of this salad before serving.

In The News

2010-07-15T09:57:00.000+02:00

Published in the Seattle PI Food and Wine Section
Rawkin' out on fruits and veggies
By MIMI HONEYCUTT - HOUSTON CHRONICLE
Wednesday, July 14, 2010

How does a mango cobbler sound for breakfast? Or strawberry shortcake for dessert? Both come out of 41-year-old Ani Phyo's kitchen -- but neither has been heated above 105 degrees.

Based in Los Angeles, Phyo is a raw-food chef and the founder of SmartMonkey Foods; her newest book, Ani's Raw Food Essentials, shows how everyone can whip up uncooked treats that will taste great and deliver a walloping dose of nutrition.

"I wanted to demystify raw foods for everyone," Phyo said. "People have this misconception that to be healthy, it has to be expensive, time-consuming and difficult - but it's really easy."

After a junk-food diet in college left her with dangerously high cholesterol, Phyo returned to more of the foods her Korean parents raised her on. This time, she gave it a gourmet spin.

"Raw food is just enjoying more whole foods in their natural state," Phyo said. "In my raw foods, I use fruits, vegetables, nuts and seeds and that's it. It's combining those in new and different ways to create really creative and delicious recipes. Raw food is like salsa, guacamole, gazpacho and salad."

The theory behind raw foods is that many foods lose vitamins and enzymes when cooked. When eaten raw, they are more nutritious and easier to digest. Science does debate the legitimacy of some raw food claims, but everyone agrees we should eat more fruits and vegetables. Phyo also emphasizes local food, for its sustainability and peak nutrition. To feel great and be healthier, Phyo said, people do not have to go totally vegan or disconnect the stove, but can incorporate a few raw dishes into their lives.

"If someone is having a Texas barbecue, they could make my chili and have it as a side. Instead of a boring green salad, you can compose different raw recipes to be much more interesting variations of salad, or even different kinds of soups and gazpachos."

Phyo's chili recipe is a mix of diced and pureed tomatoes, onions, pepper, corn, celery and spices. She tops it with a spicy taco "nut meat" made from chopped walnuts. But her favorite course is dessert. Made largely from fruits, nuts, and coconut, Phyo's desserts include lavender "ice kream" and walnut brownie cookies.

"With raw desserts, everything is made with FDA superfoods," Phyo said. "Nuts and seeds have a lot of beauty vitamins: vitamins A, C and E. Vitamin E builds collagen in our skin - it keeps our skin supple and soft. And all those antioxidants combat free-radical damage, which reduces the signs of aging."

In her book, Phyo breaks down recipes to their most basic elements. Her recipe for cake is just nuts, dates, salt and vanilla. The end result is a cake of blended nuts and fruit, similar to a gourmet Larabar. Other recipes show how to add fruits, sauces and creams to create more complex variations. And with no baking, there is very little cleanup.

"Sometimes we don't notice how good we can feel, and we don't realize that we weren't feeling good before," Phyo said. "I just want to inspire people to eat more healthy, local whole foods. ... The more healthy stuff we add in, the more it elbows out the less healthy stuff."

BASIC FLOUR-LESS CAKE

3 cups nuts, such as walnuts, almonds or Brazil nuts
1/4 teaspoon sea salt
1 cup Medjool dates, packed
1 tablespoon alcohol-free vanilla extract
1-2 tablespoons agave syrup (optional)
Nutella Hazelnut Sauce (recipe follows)

Place the nuts and salt in a food processor and break down the nuts into chunks. Add pieces of dates, rather than one large lump, and the vanilla. Process until the nuts and dates bind together to form a cake batter.
Test the batter by grabbing a handful and squeezing to make sure it holds together. If it's not sticky enough, add a few more dates or 1 to 2 tablespoons of agave syrup, process until it holds together. To form the batter into a cake, line any 4-cup container (such as a bowl or small pan) with plastic wrap. Press in cake dough, then release by turning the container and pulling out the plastic. Top with Nutella Hazelnut Sauce.

Note: If your cake is too crumbly, add a few more dates or a tablespoon or two of agave syrup to the mix.
Makes 8 servings, each 350 calories, 29g fat, 0mg cholesterol, 60mg sodium, 22g carbohydrates, 4g fiber, 7g protein.

NUTELLA HAZELNUT SAUCE

1 cup hazelnuts
2 tablespoons agave syrup
2 tablespoons coconut oil, warmed at room temperature until liquid
1 tablespoon cacao powder (unsweetened cocoa powder also can be used)
2 to 4 tablespoons filtered water, as needed

In a food processor, process the hazelnuts until they form a butter, scraping down the sides and mixing those nuts with the butter that forms at the bottom. Add the agave syrup and coconut oil, and process to mix well. Add the cacao powder and as much water as needed to create desired consistency. Will keep for 4 to 5 days in the fridge. Can also be frozen for a few weeks. Defrost back into a syrup consistency before using.

E-mail comments to mimi.honeycutt@chron.com

Basic Dehydrating

2010-07-07T18:10:00.000+02:00

Dehydrating food is not a necessity to following a raw food diet but does give one many more options.

Sun or air drying food has been done since the beginning of time, mainly as a way of preserving food. Nowadays people tend to use low temperature, electric dehydrators as they are less messy and more convenient than sun drying. Dehydrating is now not only done to preserve food but to "cook" the food at a very low temperature so as to not destroy any of the contained nurtrients. Many foodstuffs can be dehydrated from excess fruit and vegetables to unleavened bread and fruit leathers.

There are many electric dehydrators on the market, some with adjustable thermostats and others operating at one temperature only. They come in various sizes, styles and prices to suite all tastes. Two examples are the Nesco American Harvest, an inexpensive model with five trays that don’t have to be rotated and Excalibur Dehydrator which is very large, needs no tray rotation, easy to clean and has a horizontal fan for maximum drying efficiency. Some people prefer to make their own, like Kath Clements, who has given easy to follow details in her article "Description of My Home-Made Dehydrator".

Always purchase locally grown, organic and ripe fruit and vegetables for dehydrating. Pretreating some fruits preserves their colour, flavour, and nutrients. Citric acid, citrus juice or pineapple juice make an excellent pretreatment. Fruits with high water content, such as citrus fruits, are not suitable for drying. Most vegetables need to be blanched before drying to stop enzyme activity. Fruit leathers can be made with very ripe to over-ripe fruit such as apples, apricots, bananas, peaches, pears and plums. There is no need to add sweetener. Spices can be added for extra dded for flavour. A major problem in drying foods at home is determining if and when the food item is dry. Judging when food is dry requires experience, but keep in mind that it is better to overdry than to underdry. For long term storage, dry fruit leathers until they are no longer sticky.

After foods are dried and before storing, allow 30 minutes to one hour cooling time. In general vegetables are dry when they are brittle, fruits when they feel like leather. Storage area for dried fruit and veggies should be cool, dry, and as dark as possible. The darker and cooler the storage area, the longer the dried foods will last with good quality and nutritive value. To refresh them, when ready to use, soak veggies in hot water and fruit in room temperature water for around one hour. Only refresh what you will be eating that day.

Have fun!

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Easy Cookies with Dates

By Jolinda Hackett, About.com Guide

8 dates

water

1 very ripe banana

approx 1 cup raw flaked coconut

Preparation: You can shop for raw coconut flakes at larger well-stocked health or natural foods stores. Or, open up a coconut and grate it yourself! Cover the dates in water and allow them to sit for at least 25 minutes in order to soften up. Then, remove the pits. Combine the dates (not the water), banana and coconut in a blender or food processor and process until smooth and creamy. Dehydrate at about 110F/43C degrees for around 6-8 hours, or until done. These raw cookies should still be soft and chewy for the maximum yumminess, so don't over dehydrate them!

Essene Bread

From the Vegetarian Times

In the tradition of the Essenes, a living foods community said to have existed in the Middle East 2,000 years ago, this delicious flatbread is a staple of modern raw cuisine. It’s sprouted, dehydrated and seasoned with herbs and spices

2 cups soft wheat berries

1/4 cup flaxseeds, soaked 15 minutes

1 tsp. sea salt, kelp or Bragg Liquid Aminos

Soak wheat berries in 4 cups water for 6 to 12 hours. Rinse and drain. Stand at 45-degree angle in a screen- or mesh-covered jar. Do not let seeds cover the mouth of the jar. Rinse mornings and evenings until sprouted tails are as long as grain. Grind sprouted wheat berries in food processor or homogenize in juicer. Mix in flaxseeds, salt, kelp or liquid aminos. Split in half and press into round flat crusts no more than 1/2 inch thick on work surface. Dehydrate in dehydrator at 108F/42C degrees or full sun for 12 hours, flip and dry for 1 hour. Or, the bread can be dried in an oven set on "warm" or lowest setting with the door slightly ajar for 8 to 10 hours. The bread should be pliable and not dried hard. Serves 4.

Pear Fruit Roll (A Fruit Leather)

From Rhio's Raw Energy

3 pears, coarsely chopped

2 apples, coarsely chopped

3-6 dates, pitted

1/4 tsp. cinnamon

1/8 tsp. nutmeg

1/2 tsp. Vanilla Powder or 1"/2cm piece of vanilla bean, cut into tiny pieces

PurŽe pears and apples (with seeds and skins - do not peel) in blender, adding a little water only if necessary. Add the next four ingredients and blend well. Pour onto dehydrator trays, lined with Teflex . With the back of a large spoon spread out to 1/8 to 1/4" / 1/4 to 1/2cm thickness. Dehydrate for approx. 12 to 15 hours at 95F/37C, or until fruit peels away from the Teflex sheet easily. This is the fruit leather. Makes 2 sheets approx. 12"x12"/ 30cm x 30cm.

Buckwheat Crackers (yield 24 crackers)

From Raw Sacramento

1 1/2 cups sprouted buckwheat groats*

1/2 cup flaxseeds

1/4 cup olive oil

2/3 cup carrot pulp (leftover from making juice), optional

1 clove garlic, minced

2 tbsps fresh basil, chopped

1 tbsp fresh oregano, chopped

2 tbsps fresh parsley, chopped

Soak the flax seeds in 3/4 cup filtered water for 1/2 hour. Drain any remaining liquid off. Combine the sprouted groats, soaked flaxseeds, olive oil, carrot pulp and garlic. Process 1/2 of the batter in a food processor until well mixed. (You can use a blender instead by adding a little liquid to it). Add the processed batter to the other half of the batter along with the chopped herbs. Mix well with a spoon or your hands. Coat a dehydrator tray with a small amount of olive oil (best if sprayed on). With wet hands, shape the mix into nice flat shapes about 1-1/2" / 3cm round and about 1/3" / 1/2cm deep. Dehydrate at 100F/38C for 6 to 7 hours. Carefully lift each cracker and turn upside down. Continue to dehydrate for a few more hours until very dry. (Note: if you don’t have a dehydrator, these can be dried in a warm oven on the lowest possible setting. Open the door periodically to keep the oven from getting hot. It will probably take considerably less time.) *Sprout the buckwheat groats by soaking for 6 hours in twice as much filtered water. Drain in a colander. Rinse twice daily for two days, until little “tails” appear. Then they are ready to use. Measure after sprouting. Can be stored 1 day in the refrigerator before using in the recipe. With a sharp knife cut leather into 2" x 3" / 4cm x 6cmwide pieces. Then roll pieces.

"Fried" Mushrooms

From Karen Knowler, the Raw Food Coach (video link)

This recipe is one of my very favourites. If you love fried mushrooms (the old way) then you will love these even more. They're juicy, more-ish and extremely versatile - that's if you can keep them long enough to add to anything, as usually they go straight away! They're perfect for colder months, providing something "meaty" to put in your salad, wrap or even as a yummy snack! ~ Karen

Organic mushrooms (Portobello, button or similar shaped)

Olive oil

Fresh garlic

Lemons

Peel or thoroughly scrub a generous supply of organic mushrooms. Slice each mushroom into slices about 5-7mm thick and set aside in a deep bowl. Mix 1-2 cups (depends on amount of mushrooms you have) of olive oil, with juice of 1 lemon, and 2-4 cloves of garlic finely chopped. Pour mixture over mushrooms and coat well. Leave to soak for anything from 10 minutes to 5 hours. Pour off excess oil from the bowl and remove mushrooms. Place them on paper towels to blot off excess oil, taking care to leave some on and also the tiny pieces of fresh garlic. Place mushrooms on Paraflexx sheets (or baking parchment) sheets and dehydrate under 100F/38C for 4+ hours (depends on how 'fried' you would like your mushrooms to look and taste; overnight works great too - I prefer them to dehydrate for at least 10 hours). When they're how you like them (taste-test first!) pour them onto some paper kitchen towel to absorb the excess oil (if any) and keep in a bowl ready for serving, eating or adding to recipes or salads. These can be served as: A topping, either on its own or with avocado, tomato or anything else which sounds like a good idea at the time. A great addition to a salad. As part of a 'Sunday breakfast'. As part of a filling for any kind of wrap. Pizza topping or even as a snack!

Sprouting

2010-06-03T14:27:00.000+02:00

Sprouting is a huge subject and I shall cover each stage in future posts. For today I will give just a brief overview. Sprouts are probably one of the most important foods to have on hand when beginning to change to a raw food lifestyle. Sprouts contain minerals, vitamins, protein and fatty acids. They are also rich in fibre and very economical. Most sprouts are safe to eat raw and they can be added to virtually any dish.

I have owned a sprouter for years but until recently I only used it once or twice a month. Now it is in full time use. There are many types of sprouters available on the market, even automatic sprouters. Those on a tight budget can easily make a simple sprouter by using a large glass jar with fine mesh over the opening secured with an elastic band for small seeds or it's metal lid punched with holes for sprouting larger seeds.

The variety of sprouting seeds available is almost endless. Alliums like onions, brassicas like broccoli and cabbage, leafy like alfalfa and beet, nuts, seeds like sunflower and pumpkin, pulses like lentils, adzuki, green peas and mung beans, spices like fenugreek and poppyseed, and last but not least grains like wheat and popcorn. These seeds must not be the planting variety which have been sprayed with poisons to deter insects eating them in the soil. They should be purchased from a wholefoods or health store. Preferably organic. Store the seeds in bug-proof containers, away from extreme heat and cold.

NOTE: Large beans like black, fava, kidney, lima, navy, pinto and yellow peas are not suitable to be eaten raw. Never sprout sorghum as it has toxic levels of cyanide in it's seed coat.

Soaking the seeds before placing them in the sprouter is very necessary. Soaking releases the enzyme inhibitors which then allow the seeds to germinate and sprout. Most seeds need around 6 hours soaking time but pulses (beans) take around 12 hours. Once soaked, rise well, place in sprouter and drain well. Draining well is necessary after each watering so as to prevent the seeds rotting. In hot weather rinse and drain the seeds 3 to 5 times a day, and in cold weather once or twice should be sufficient. Place the sprouter in a warm area but not in a sunny area while the sprouts growing.

Harvesting the sprouts depends on the variety. Beans and grains take a couple of days where as the brassicas and leafy sprouts take from 3 to 5 days. Leafy and brassica sprouts can be placed in the sun for around 15 minutes before harvesting to allow their chlorephyl to develop. Sprouts can be stores in an airtight container in the fridge for a few days. The quicker they are eaten the more nutritious the sprouts.

Sprouts can be added to salads, blended to make sandwich spreads and dips, and to make breads like Essene bread, baked in the sun or in your dehydrator. Have fun with your sprouts finding new ways to use them.

Useful links:

Kitchen Garden (South Africa) - Sprouters and nice variety of sprouting seeds.

The Sprout People - Lots of great info and videos.

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Sprouted Hummus

From the In The Raw blog. Lots of other great sprout recipes there as well.

1 cup mixed crunchy sprouts (like a mix of green pea, red lentil, chickpea, and adzuki bean sprouts)

1 tbsp tahini

1 tbsp fresh lemon juice

1 tbsp olive oil

1 clove garlic, minced

1 tsp ground cumin

salt & pepper to taste

Blend all ingredients in a food processor until smooth.

Guacamole with Broccoli Sprouts

From Brocco Sprouts

Presented by Chef-Owner Pepa Concannon Don Juan's Restaurant

4 avocados

1/4 onion, finely chopped

1/2 bunch cilantro, finely chopped

1 serrano pepper, finely chopped

1 cup broccoli sprouts, divided in half

1/2 tsp salt

Cut avocados in half, remove pit and take out the pulp. Mash with fork. Mix in the onion, cilantro, pepper and 1/2 the broccoli sprouts. Put on the platter with broccoli florets and corn chips all around. Put the remaining broccoli sprouts on top.

Tomato Tubs

From Sunrise Farms

3 large tomatoes

1 1/2 cups alfalfa sprouts

2 tbsps chopped green onions

1 avacado chopped

1 tbsp lemon juice

1 tbsp salad oil

dash cayenne

salt

lettuce

Wash and stem tomatoes and cut in half lengthwise. Scoop out pulp and place in a blender. Add onions, avacado, lemon juice, salt, oil, and cayenne. Blend 10 seconds, pour into a bowl and fold in alfalfa sprouts. On individual salad plates, place each tomato half on a bed of lettuce. Fill tomato halves with alfalfa mixture and garnish with a sprinkle of alfalfa sprouts.

Wheat Essene Bread with Raisins and Dates

From The Raw Times

Recipe adapted by Elysa Markowitz

2 cups sprouted wheat berries (with little tails - less than 1/4 inch long)

1/2 cup chopped dates

1/2 cup soaked raisins

Stir all ingredients together. Put the mixture through the Green Power machine using the blank screen and without the outlet adjusting knob (homogenizing). For the Champion you would also use the blank screen (homogenizing). Form into loaves (not more than 1-1/2 inches thick) and dehydrate 6-16 hours. We usually form it into 2 small loaves. The resulting bread is crunchy on outside, moist on inside and sweet. We use a Harvest Savor dehydrator from Vita-Mix - results have been great - it doesn't have a temp control and I don't remember what the max temp is - less than 108 though - it feels barely warm to the touch even after it's been on for 2 days. Also dehydrated in the sun with great results.

Favourite Books

2010-04-29T14:43:00.000+02:00

I have always been a huge fan of "The Complete Idiot's Guide To...." series and I own 8 of them. I was therefore thrilled to find there was one titled The Complete Idiot's Guide to Eating Raw. It is written by Mark Reinfeld, Bo Rinaldi and Jennifer Murray. Having enough credit for purchase and shipping in my Amazon Associates account I immediately bought it. I received the book last week and just by browsing through the index I realized that this will become a major asset on my journey to Raw Vegan.

Mark Reinfeld has been preparing gourmet vegan and live food for over 15 years, is a founding chef of the Blossoming Lotus Restaurant and the winner of 2006 Platinum Carrot Award for living foods. Bo Rinaldi is a vegan, herbalist, and vegan cook, and co-authored Vegan Fusion with Mark Reinfeld. Jennifer Murray played an integral role in the menu development of the Blossoming Lotus restaurant. The restaurant won the Llima Award for best restaurant on Kaua'i, Hawaii in 2006.

The book is well written and very easy to understand. It covers virtually everything you need to know on a raw food lifestyle....the benefits, best ingredients for your store cupboard, tools of the trade, preparation, sprouting, fasts and cleanses, over 150 nutritious, tasty recipes, plus much, much, more.

Pop into your local book store, or click on the link or book cover above, and have a browse through the book. I am sure you will be as interested as I was and purchase it for yourself.

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Page 143 : Sun-Dried Tomato Sage Sauce

You will taste Italy with the pungent sun-dried tomatoes and hint of fresh sage. Use in live pasta dishes or to top nut loaves.

1/4 cup sun-dried tomatoes

1 cup filtered water

2 cups roma tomatoes, chopped

½ cup sun-dried tomato soak water

2 tbsps raw beets, shredded

2 tbsps olive oil

1 tbsp fresh basil, minced

1 tbsp fresh parsley, minced

1 tsp nama shoyu (or to taste)

1 tsp nutritional yeast

1/2 tsp fresh oregano

1/2 tsp fresh thyme

1/2 tsp salt

1/4 tsp freshly ground black pepper

1 1/2 tsp. rubbed sage

Soak sun-dried tomatoes in at least 1 cup of filtered water for at least 30 minutes minimum. Strain, reserving liquid. Place sun-dried tomatoes, roma tomatoes, soak water, beets, olive oil, basil, parsley, nama shoyu, nutritional yeast, oregano, thyme, salt, pepper, and sage in a blender; blend on high for 40 seconds or until desired consistency. Depending upon the flavor of the tomatoes, you may wish to add some agave nectar to sweeten this recipe.

Juicing for Health and Vitality

2010-03-31T11:52:00.000+02:00

The one thing I have always known is the health, nutrition and healing benefits of drinking fresh juice. That is why I more and more have been graduating towards being a raw Vegan. I know we need the nutrients from unheated food and juicing is a good starter. Plus for those who have time constraints it is also a great way to get nutrition on the run.

I still have my first book on juicing. The book is Raw Juice Therapy by John B. Lust, and I bought it way back in the 60's. Even my juicer is ancient as I purchased it many years ago. It still works well so I have never bothered to upgrade it.

There are various types of juicers available, the main ones being the centrifugal juicer and the masticating juicer. The centrifugal juicer works by spinning the veggies and fruit at a high velocity which will separates the liquid their membranes. The masticating juicer presses and crushes the fruit and vegetables and strains the juice through a screen. A specialized juicer is required to juice grasses so many prefer to purchase wheatgrass and/or barleygrass dehydrated juice.

Juice provides the body with carbohydrate, protein, vitamins, minerals, essential fatty acids, enzymes, anti-oxidants, and flavonoids. It is absorbed quickly and easily. It can cleanse, energize and rejuvenate the body. Juice eliminates cravings so are valuable to those with food or other addictions.

Interesting facts on some raw veggies and fruits:

a) Purple and red grapes and berries contain anthocyanins which boost short term memory, boost metabolism and stimulate the burning of stored fat in the body.

b) Apples (and blackand green tea) contain catechins activate fat burning genes assisting with weight loss.

c) Yellow, orange and dark green veggies and fruit contain carotenoids which strengthen eyesight, boost immunity, helps prevent heart disease and rejuvenates.

d) Broccoli, cauliflower, and cabbage contain isothiocyanates protect DNA in cells from damage by carcinogens.

e) Grape skins also contain a flavonoid called resveratrol which protects the brain.

If unable to drink the juice immediately, correct storage is very impotant. To prevent oxidation by the air, fill a jar or bottle right to the top with the juice and seal. Refrigerate. Drink juice within 24 hours.When ready to drink let it return to room temperature first.

No need to not add juice as part of your daily diet, whether buying fresh juice from the shop or buying a juicer and doing it yourself, there are juicers to fit every budget. To get the best flavour and nutrition try to pick organic, in season, locally grown produce.

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Raw Potassium Broth

There are many different versions of the broth, this is the one I make. Flushes system of toxins, poisons and unwanted salts and acids. Vitamin and mineral boost. Prevents PMS amd menopause headaches.

2 cups organic carrots, unpeeled

1 cup organic beetroot or beet tops

1 cup organic celery

1 cup organic baby spinach

1/2 cup parsley

1/2 tsp garlic juice or 1 tsp onion juice

1 quart / 1 litre filtered water

Drink 1 or 2 cups daily. Refrigerate leftover and use within 2 days.

Fresh Raw V8 Juice

From Juicer Reviews and Best Juicer Recipes

Many nutrients are lost during the production of the commercial variety, so make your own ~ Jackie.

3 large tomatoes

3 stalks celery

5 carrots (medium sized)

1 small beet

1/4 head fresh cabbage

1-2 bell pepper (red or green, or both)

2 cups spinach

2-3 kale leaves

1/4 sweet onion

1/2 clove garlic (optional)

Juice all the vegetables using your juicer, and enjoy as is, chilled, or with ice. If you must, add some chili pepper and/or salt to taste (optional).

Karen Knowler + Raw Food Coach

2010-03-29T14:51:00.000+02:00

One of the first rawfood sites that impressed me was the one belonging to Karen Knowler. Karen is described as coach, author, teacher, trainer and chef. She has been on a raw food diet for many years and has been teaching, writing and coaching professionally on the subject for over ten years.

On her website you will find lots of information to get you started, free recipes (like her wonderful dairy-free Real Chocolate Ice Cream) and a weekly newsletter Successfully Raw. She also has many informative books, runs raw courses and now also runs an exceptional raw business building course,. Courses are online or in house at her centre in England.

Those that wish to earn via their blog or website can also join Karen's Affiliate Program. I joined a couple of years ago and it is always nice to receive my commission cheques, on book purchases made, via my blogs.

Why not pop in and visit her blog, website, or watch her popular YouTube videos.

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Raw Sweet Potato Salad

From Karen's Newsletter
If you're like me - a former potato-holic AND you love traditional potato salad, then you will adore this recipe. Before you start worrying about chowing down raw potato - don't panic! We are using SWEET potatoes here, a very different animal (so to speak!), which make for a very delicious, satiating and more-ish recipe that you'll want to print off and use over and over again. And even if you don't like sweet potatoes, just the mayo recipe alone is worth having as it's totally delicious and versatile. ~ Karen

1 large sweet potato
1 bunch spring onions (green onions)
1 handful of fresh chives

For the Mayo
1 cup water
1 cup macadamia nuts
1 cup pine nuts
1 ½ cups cashew nuts
½ tsp Himalayan crystal salt
1 tbsp apple cider vinegar
2 tbsps lemon juice

Chop the sweet potato into bite sized pieces and place in a bowl. Finely slice the chives and spring onion and add to the potato pieces, stirring around to mix things up. Prepare the mayo by blending all of the mayo ingredients in a blender or food processor (makes 4 cups). Add the mayo to your potatoes stirring in as you go. Stop adding when you feel your potato salad is gloopy enough! Save the extra mayo in the fridge - it will keep for about 5 days. Enjoy your potato salad on its own or served with a big juicy salad. Makes a great main meal side dish or a quick snack if you want something grounding but filling. Let me know how you like it!

RAW COACH'S TOP TIPS: Add in any other fresh herbs, garlic, fresh chopped onion or even curry powder for something a little bit different. Use the mayo for combining with freshly grated carrot cabbage and onion to make a fab coleslaw!

Karens's 50 Quick, Easy, Healthy and Delicious Raw Food Recipes

Welcome To My New Blog

2010-03-29T14:47:00.000+02:00

I decided a year or so ago to convert from Vegan to Raw Vegan. At the moment I am around 60% raw and by the end of 2010 hope to be at least 90% raw.

Living in Africa, I find that not all foodstuffs are available, so the transition is not as easy as in Europe and North America. Thankfully I did find a small dehydrator last year which helps making things like flax seed crackers and nut burgers, so that is a start. Plus living in a warm climate means nutritious fruits like avocado's are always available.

Will or won't I make it by the end of 2010? Only time will tell :)

Tasty 'n Raw

Kristen's Raw - A Favourite Website

Tomatoes

Cacao the Raw Chocolate

Raw Food Rehab

Hemp Seed Protein Powder

Avocados

In The News

Basic Dehydrating

Sprouting

Favourite Books

Juicing for Health and Vitality

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Karen Knowler + Raw Food Coach

Welcome To My New Blog