Couscous, Quinoa, Wild Rice, Barley....etc....
1 kg butternut pumpkin, peeled, deseeded and chopped
2 red onions, cut in wedges
1 red capsicum, deseeded and cut into chunks
2 tbsp olive oil
1 1/2 cups couscous
200 grams of chopped apricots
100 g craisins
1 3/4 to 2 cups vegetable stock, hot
2 oranges, peeled and segmented
For the dressing
100 ml grapefruit juice
1 tbsp honey
a pinch of saffron threads
2 tbsp olive oil
Preheat the oven to 200 degrees°C. Mix the pumpkin, onion and capsicum with the olive oil and roast this for 25- 30 minutes or until cooked. Let cool slightly and then peel capsicum and slice into strips.
Combine couscous, apricots, craisins and stock in a bowl and cover with glad wrap or a tight fitting lid until all liquid is absorbed.
Mix the pumpkin and onion with the couscous, apricots, sultanas and orange segments
Dressing - Method
Heat the juice, honey and saffron in a small pan until it comes to a boil, then set aside to cool. Whisk in the oil and season to taste. Stir the dressing into the salad and serve.
Lila is the Sanskrit word for Divine Play, Life is about Infinite Play... Passion, Beauty, Creativity, Freedom & Joy in the Present Moment
Showing posts with label Nourishment. Show all posts
Showing posts with label Nourishment. Show all posts
Cucumber Salad + Peanut Citrus Dressing
Salad
2 1/2 cups English cucumbers, sliced and quartered
1 cup carrots, sliced
1/2 red bell pepper, diced
2 scallions, thinly sliced
1/4 head of purple cabbage, sliced
handful cilantro, roughly chopped
handful cashews, for garnish
red pepper flakes, for garnish (optional)
Peanut Citrus Dressing
3 tablespoons orange juice, lime juice or lemon juice, + more as needed
3 tablespoons raw or natural peanut butter (almond or cashew butter is great too)
1 tablespoon tamari, bragg's liquid aminos or soy sauce
1 tablespoon pure maple syrup
1/2 garlic clove, grated
1/4 - 1/2 teaspoon fresh ginger, grated
pinch of red pepper flakes or 1/2 teaspoon sriracha hot sauce (optional)
In a small bowl, whisk together the ingredients for the peanut citrus dressing, set aside allowing the flavors to come together. Then before adding the dressing to the salad, taste for flavor adding anything extra you might like. For a thinner dressing add 1 or 2 tablespoons citrus juice or water.
2 1/2 cups English cucumbers, sliced and quartered
1 cup carrots, sliced
1/2 red bell pepper, diced
2 scallions, thinly sliced
1/4 head of purple cabbage, sliced
handful cilantro, roughly chopped
handful cashews, for garnish
red pepper flakes, for garnish (optional)
Peanut Citrus Dressing
3 tablespoons orange juice, lime juice or lemon juice, + more as needed
3 tablespoons raw or natural peanut butter (almond or cashew butter is great too)
1 tablespoon tamari, bragg's liquid aminos or soy sauce
1 tablespoon pure maple syrup
1/2 garlic clove, grated
1/4 - 1/2 teaspoon fresh ginger, grated
pinch of red pepper flakes or 1/2 teaspoon sriracha hot sauce (optional)
In a small bowl, whisk together the ingredients for the peanut citrus dressing, set aside allowing the flavors to come together. Then before adding the dressing to the salad, taste for flavor adding anything extra you might like. For a thinner dressing add 1 or 2 tablespoons citrus juice or water.
To make it thicker add a tad bit more nut butter.
Prepare your salad ingredients. Check your dressing for flavor. In a large bowl combine the salad mix with the dressing, toss well and serve. Top with cashews and red pepper flakes. Serves two.
Notes for the dressing: Use the orange juice for a less tangy dressing. I used orange for this recipe and have also used lemon as well. Both were great, and I know the lime will be wonderful too! You can also lessen the amount of juice replacing it with water. Add in some citrus zest of choice if desired. And if your a vinegar lover, try adding a splash or two of rice vinegar!
Notes for the dressing: Use the orange juice for a less tangy dressing. I used orange for this recipe and have also used lemon as well. Both were great, and I know the lime will be wonderful too! You can also lessen the amount of juice replacing it with water. Add in some citrus zest of choice if desired. And if your a vinegar lover, try adding a splash or two of rice vinegar!
Try tossing in a cup of cooked quinoa after mixing for a more nutritionally balanced profile.
Egg Avocados, mmm fat + protein how perfect :) Eggocado
One of the healthiest and yummiest breakfast/snacks ever!! High in protein and healthy fats. SO good for you! And delicious ;-)
Ingredients:
Whole avocado
Eggs
Cayenne pepper (or any spice of your choice)
Cheese (optional)
Whole avocado
Eggs
Cayenne pepper (or any spice of your choice)
Cheese (optional)
Preheat your oven to 425°F (220°C).
Remove the stone from an avocado. Scoop out a little more avocado to increase the size of the stone's crater. Crack an egg into the crater. Sprinkle with Cayenne pepper (cheese too if you desire).
Remove the stone from an avocado. Scoop out a little more avocado to increase the size of the stone's crater. Crack an egg into the crater. Sprinkle with Cayenne pepper (cheese too if you desire).
Bake until egg is cooked to preference.
Tumeric
Golden turmeric adds vibrant color, flavor, and health benefits to recipes.
A relative of ginger, turmeric is the spice that gives curries their vivid golden hue, and familiar yellow mustard its bright color. For thousands of years, people in India have considered turmeric a healing herb, which is one reason so many turmeric recipes come from that part of the world. And in fact there’s a lot of research that shows that turmeric does in fact have many beneficial effects on the body.
The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.
The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
Here are 20 health benefits of turmeric:
1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.
5. Reduces the risk of childhood leukemia.
6. Is a natural liver detoxifier.
7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
8. May prevent metastases from occurring in many different forms of cancer.
9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
10. Has shown promise in slowing the progression of multiple sclerosis in mice.
11. Is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.
14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.
16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in tumors.
19. Speeds up wound healing and assists in remodeling of damaged skin.
20. May help in the treatment of psoriasis and other inflammatory skin conditions.
Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.
Once you start using turmeric on a regular basis, it's fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a nice flavor and gives the egg salad a rich yellow hue.
Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.
A relative of ginger, turmeric is the spice that gives curries their vivid golden hue, and familiar yellow mustard its bright color. For thousands of years, people in India have considered turmeric a healing herb, which is one reason so many turmeric recipes come from that part of the world. And in fact there’s a lot of research that shows that turmeric does in fact have many beneficial effects on the body.
Adding some turmeric recipes to your repertoire can help your health in many different ways. By stimulating production of bile, turmeric helps the body digest fats. The spice, which is actually a rhizome that’s ground into a deep yellow-orange powder, also has liver-protective properties. Studies show that turmeric protects the stomach, as well, helping to prevent ulcers. Multiple studies show that curcumin—the compound in turmeric that gives the spice its flavor and intense hue—works as an anti-inflammatory agent, with the ability to help ease symptoms of arthritis.
And several studies now indicate that by lowering cholesterol and preventing blood clots, turmeric may also help prevent heart disease. These studies were done on lab animals, so further research will be needed to determine whether the same effects can be seen in humans. Animal lab studies also found that curcumin has anticancer activity, possibly due to its antioxidant power. Researchers at the University of Illinois found that turmeric reduces the inflammation caused by H. pylori, the ulcer-inducing bacterium that's also linked to colon and gastric cancers. That’s important because the inflammation is what’s thought to actually lead to the development of cancer.
The spice may also fight Alzheimer’s disease. Researchers have found that elderly villagers in India appear to have the world’s lowest rate of the disease, and the speculation is that curcumin might play a role. When UCLA researchers gave curcumin to mice prone to accumulating Alzheimer’s signature amyloid plaques in their brains, the compound not only blocked the accumulation of plaques but also reduced inflammation, an effect of Alzheimer's disease on brain tissue. The curcumin-fed mice also performed better at memory tests than mice who didn't eat the substance.
Some tips on using turmeric: Pair it with black pepper, as many Indian-inspired recipes already do, and you’ll enhance curcumin’s bioavailability by 1,000 times. This effect is due to a substance called piperine that’s found in black pepper. Since turmeric has a tangy flavor, using too much can make food taste bitter. A good rule of thumb is to use about ¼ to ½ teaspoon of turmeric to season beans, rice, or couscous. And try making your own homemade curry powder using turmeric and other classic spices; the spice aisle’s premade versions can be more expensive than the sum of their parts. Store your curry powder tightly sealed in a cool, dry place.
Turmeric elixir.
Boil turmeric root in water, discard the turmeric. Add raw honey, ground turmeric, lemons and cayenne pepper. Blend with ice, then cool.
Pan-fry two eggs in coconut oil in a skillet. Dust with sea salt and turmeric. Serve with sautéed turmeric kale.
Bring lentils to boil in vegetable stock. Add curry powder and canned tomatoes. In coconut oil, lightly pan-fry ground turmeric, cinnamon and cardamon. Stir through dahl. Serve.
Using the same cast iron pan, sauté kale in coconut oil, add a pinch of sea salt, and dust with turmeric.
Blend activated almond milk with ground turmeric, ginger, banana and ice. To make activated almond milk, read this.)
Blend cashews, young coconut flesh, coconut water, olive oil, garlic, ground turmeric, and ground ginger. Serve with vegetable crudités.
Pan-fry carrots, onion, garlic, ground coriander, ground cumin, ground turmeric, and sea sat. Add vegetable broth. Blend with tahini and lemon juice. Serve dusted with turmeric and topped with cilantro.
Blend soaked pumpkin seeds with tamari, garlic, turmeric, and sun-dried tomatoes. Add water as needed. Serve with flaxseed crackers.
20 Health Benefits of Turmeric
The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
Here are 20 health benefits of turmeric:
1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.
5. Reduces the risk of childhood leukemia.
6. Is a natural liver detoxifier.
7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
8. May prevent metastases from occurring in many different forms of cancer.
9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
10. Has shown promise in slowing the progression of multiple sclerosis in mice.
11. Is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.
14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.
16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in tumors.
19. Speeds up wound healing and assists in remodeling of damaged skin.
20. May help in the treatment of psoriasis and other inflammatory skin conditions.
Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.
Once you start using turmeric on a regular basis, it's fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a nice flavor and gives the egg salad a rich yellow hue.
Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.
Eat Six Times a Day? The Dangers of Frequent Eating
Eat Six Times a Day? The Dangers of Frequent Eating. via Elephant Journal
Eating breakfast, lunch and supper with no snacks in between will provide a natural fast in between meals that will encourage fat metabolism.
If you have a healthy snack, like a carrot, in between breakfast and lunch you will burn the carrot but you will not burn any stored fat between those two meals. If you don’t snack between lunch and supper, your body will be forced to burn stored fat to get you to supper without a blood sugar crash.
Do you wake up and prepare six small healthy meals and pack them individually in Tupperware or plastic baggies?
I don’t! Neither did our ancestors and, contrary to what you may have been told, neither did the hunter gatherers. For them, it was feast or famine. Our very presence as a species is due to the fact that humans were able to endure long periods of time without food.
Now, grazing and eating frequent small meals are being touted as health-beneficial practices. But with food on every corner, have we lost our ability to tolerate missing a meal? In this newsletter I will share the risks and potential dangers of eating six meals a day and the amazing benefits of eating three.
Please read on as I ruffle some feathers in the Grazing Camp!
What Kind of Fuel is your Body Burning?
When we talk about “burning fat,” what we are actually referring to is the process of using fat as our fuel, our source of energy. It’s a chemical process, not just a metaphor for losing weight. But fat is only one kind of fuel that can be utilized by our bodies, and carbohydrates —or sugars— are another. When your body has both available, it will burn the sugars first and the fat second.
Fat Burning Benefits
As it turns out, burning fat has a plethora of benefits beyond weight management.
Fat is the most precious source of fuel for the body. It is the body’s calm, non-emergency fuel. It burns slowly and steadily, providing energy for many hours straight. By contrast, sugar burns quickly. Sugar and carbohydrate fuels provide quick bursts of energy that often crash.
Burning fat detoxifies us and neutralizes excess acids that build up from stress. The problem is that many of us have lost the ability to burn fat effectively and are chronically storing fat and gaining weight.
Six Meals a Day for Weight Loss and Consistent Energy?
When the body is fed every 2-3 hours, it will burn fuel from those meals rather than its fat stores. So instead of burning stored fat between meals the way we were designed, the body enjoys having meals delivered every 2-3 hours. If the meals are small, frequent and healthy, the body won’t store any fat from those meals and, in theory, have energy all day and never gain weight.
Here’s the rub: when being fed every 2-3 hours the body will not be encouraged to burn any of its stored fat for energy, either. Why should it bother digging out the fat stores for energy when it is being spoon-fed all day long?
When you eat three meals a day and have ample time between meals, the body is forced to burn that stored fat. Once the fat is restored as an active fuel supply you will see better energy, more stable moods, greater mental clarity, better sleep, less cravings and of course, natural and permanent weight management.
A Study
I did a study based on my book The 3-Season Diet in 2000. We had the group eat three meals a day with no snacks and measured weight loss and a host of psychological factors. Within two weeks their moods, cravings, sleep, exhaustion after work and fatigue were all significantly improved. And they lost an average of 1.2 pounds per week for the 2 month study.
How to Burn Fat All Day Long
Eating breakfast, lunch and supper with no snacks in between will provide a natural fast in between meals that will encourage fat metabolism.
When I was growing up, all the kids on my block had an early supper around 5:30 p.m. After supper, we played for a while and then came inside and went to bed. There were no bed time snacks – the kitchen closed at 6 p.m. sharp. We would wake up and have breakfast around 7 a.m. and then walk 10 miles to school in the snow. Just kidding! But that was 13 hours straight with no food. We slept through the night fasting and broke the fast withbreak-fast. That means that every night, we reset fat metabolism. This allowed us to maintain normal blood sugar, stable moods and overall greater health than what is created by the cultural habits I see today.
What About “Healthy” Snacks?
If you have a healthy snack, like a carrot, in between breakfast and lunch you will burn the carrot but you will not burn any stored fat between those two meals. If you don’t snack between lunch and supper, your body will be forced to burn stored fat to get you to supper without a blood sugar crash.From supper to breakfast is a critical time to burn fat, lose weight, detox and reboot a stable nervous system to handle the stress of the next day.
Many folks have a major blood sugar crash between 3 and 6 p.m. They crave chocolate, a nap, chips or coffee. This blood sugar crash can be balanced with a shift in how we eat.
Take time to have a large relaxing breakfast—make that meal big enough to get you to lunch without the need of a snack. Then make lunch the main meal of the day and see how much food you need to get to supper without a snack. Make supper count and see if you can eat nothing after supper until bedtime. Then, wake up and break the fast with breakfast.
The Risk and Danger of Frequent Meals
Experts touting six meals a day, or what some call the “3 hour diet,” say eating every three hours will rev up your metabolism, control blood sugar, decrease hunger and create weight loss. Fortunately or unfortunately, experts are having a hard time finding any studies to support these claims.
The Theory Behind 6 Meals a Day
- One of the main themes in support of eating six meals a day posits that it will keep the body’s metabolism up, thus increasing thermogenesis (fat burning), resulting in weight loss. There are many studies disputing this notion. 1n 1997, the British Journal of medicine did a thorough review of all such related studies and found no evidence that eating 6 meals a day increases metabolism, thermogenesis, or weight loss (1).
- One of the other arguments behind the 6 meal a day plan is that if you eat 6 small healthy meals a day, the appetite and hunger at each meal will be less. This may help some dieters control hunger and calorie intake. However, the American Dietetic Association (ADA) advises that the more frequently one eats when just slightly hungry, the higher the risk for over-eating, suggesting that this as an unreliable strategy.
- Finally, perhaps the Holy Grail of the 6-meals-a-day supporters is its effect on balancing blood sugar. If you open a medical text book and look up “hypoglycemia,” a condition that involves the blood sugar regularly crashing, you will see a recommendation to eat small meals throughout the day as a dietary medicine. It also suggests that once the blood sugar is brought back into balance, one would return to eating 3 regular meals.
America has been diagnosed with hypoglycemia and prescribed “6 meals a day” as a medicine. The problem is, we are not being told how to get off the medicine and return to the healthier three meals a day. Folks who have blood sugar issues tend to eat poor quality meals and snacks full of simple carbs, sugars, stimulants, processed fats and comfort foods.
True, eating frequent small meals a day will curb the highs and lows of the blood sugar and help them feel more stable, in the short term. I have many patients who report initially feeling great on the 6-meal a day plan. They started losing some weight, their anxiety levels, energy and cravings were improving. Then, within 6-9 months the results often slowed down. They soon started feeling hungry all the time, the weight came back on, and the anxiety and mood sensitivity were all of a sudden worse.
Food Dependency
When you eat every 2-3 hours, your body becomes dependent on a constant supply of food. The body will lose its built-in ability to tolerate missing a meal, and the blood sugar will crash and often crash hard.
In 2002, the New York Academy of Sciences published a report stating that all-day grazing can put you at risk for type 2 diabetes, heart disease, and stroke. The risk increases when insulin spikes after eating foods that have high glycemic values. If you eat only three meals a day, (even high-glycemic ones), your insulin levels have time to even out, says Victor Zammit, head of cell biochemistry at Hannah Research Institute in Ayr, Scotland. Conversely, if you eat high glycemic foods between meals, your insulin levels stay dangerously high.
Transitioning from Many Small Meals to Three
Most cultures around the world still practice 2-3 meals a day without snacking. For most westerners who have become accustomed to snacking, having three meals a day will be a transition. Our western diet is loaded with short chain carbs, sugars and fast burning processed foods. Give yourself some time to make this transition. You can even start with four meals to make it easier.
Remember: we are making you into a good fat burner once again. This will balance your blood sugar and stave off a host of degenerative and inflammatory diseases.
Here are a couple of tips to make the transition easier:
- Drink lots of water between each meal.- When you eat: relax, dine and enjoy the meal before you.- Start with four meals a day and work down to three.- Make each meal count and try to make lunch the main meal.- Avoid late night meals.- Eat whole foods rather than processed foods.
Enjoy,
Dr. John
Kiwi Coconut Kale Smoothie
For breakfast have a smoothie with protein powder, lots of good fats, chia seeds and some fruit.
Kiwi Coconut Kale Smoothie
10 ounces coconut milk
2 kiwis
Juice of 1 lime
1/4 avocado
1 cup kale
1 serving of Be Well Sustain Protein Powder
1 tablespoon Be Well PhytoGreens Powder
1 tablespoon chia seeds
5 ice cubes
Blend till smooth and creamy.
AND
Kiwi Coconut Kale Smoothie
10 ounces coconut milk
2 kiwis
Juice of 1 lime
1/4 avocado
1 cup kale
1 serving of Be Well Sustain Protein Powder
1 tablespoon Be Well PhytoGreens Powder
1 tablespoon chia seeds
5 ice cubes
Blend till smooth and creamy.
AND
Heavy Metal Detox Juice
- 2 cups pineapple
- 2 apples
- 1 lemon (peeled if not organic)
- 2 cucumbers
- 6 stalks celery or 1 small head of celery
- 1 head of romaine
- 1 small bunch cilantro (start with less, taste and add more)
- 1 small bunch mint
- 3 stalks chard or kale
It's best to drink on an empty stomach, ideally as your breakfast or before your breakfast.
Orange Cardamom Chia Parfait
- ¼ cup chia seeds
- 1 cup coconut milk (light coconut milk, or almond/hemp)
- 2 Tbs. freshly squeezed orange juice
- 1 Tbs. maple syrup (or ¼ tsp. stevia)
- ½ tsp. vanilla extract
- ¼ tsp. ground cardamom
- ½ an orange, peeled, segmented, and sliced
- ½ of a green d’Anjou pear, sliced thin
- a handful of blueberries
- chopped nuts?
- Blend together the coco milk (or almond/hemp) , orange juice, sweetener, vanilla extract, and cardamom in a blender or food processor
- Pour the liquid over the chia seeds and stir thoroughly with a spoon or whisk. Wait at least ten minutes before stirring again. Place in the fridge overnight, stirring occasionally
- In the morning, give everything a good stir. If the mixture is too thick, add a bit more milk
- Pour into a glass, jar, or bowl and layer with fruit, nuts etc...
BEST BREAKFAST EVER!
Zucchini Pasta with Cucumber Avacado Sauce
- 1 large zucchini (per person)
- grape, cherry or mini heirloom tomatoes, halved
- jalapeno, thinly sliced and seeds removed (optional)
- arugula
- pea shoots, aruluga etc..
- zest of one lemon
Avocado-Cucumber Puree
- 1 medium avocado
- 1 cucumber, peeled and sliced thick
- a few large leaves of basil (optional)
- 1 meyer lemon or regular lemon, juice of
- 2 garlic cloves
- 1/4 teaspoon white pepper or black pepper to taste
- salt to taste
- Prepare your zucchini noodles julienne style or spiralized
And then:
- For the puree, place all ingredients into a food processor/blender and process until creamy. Taste for flavor adding anything extra you might like
- Toss zucchini pasta with avocado-cucumber puree and a handful of arugula. Serve with tomatoes, peas shoots, jalapenos, lemon zest, lemon wedges and fresh cracked pepper
Kelp Noodle Fettuccine Alfredo
- 1 bag kelp noodles, drained and rinsed
- 1 cup kale
- juice of ½ a lemon
- 4 sun dried tomatoes
- ½ tsp fresh thyme
- ½ tsp fresh basil
- 2 yellow squash
- juice of ½ a lemon
- ¼ white onion
- 2 cloves garlic
- 3 tbsp white miso paste
- 1/ 4 cup water
- 1 tsp tahini
- ⅛ tsp green stevia powder, or 3 drops stevia extract
Directions
- Finely chop the kale. Massage with your hands until it's wilted. Add the lemon juice into the kale and let it sit
- Combine all of the sauce ingredients into a blender and blend until fully combined (looks thick & creamy)
- Add your kelp noodles to a large bowl. Toss with the sauce
- Add in kale salad, chopped sun dried tomatoes, and fresh herbs
- Let this mixture sit for at least 30 minutes. When kelp noodles sit in sauce, they become softer and more pasta-esque
- Mmmmmm
Almond Milk
Almonds
Water
Sweetener/flavorings if desired
Water
Sweetener/flavorings if desired
A blender (regular or high speed)
For vanilla almond milk (my usual) add a few dates and a teaspoon of vanilla.
Vanilla Almond Milk (yields 2-3 cups or so)
1 cup almonds, soaked 8-12 hours beforehand if it’s possible
4 cups water
6 dates or 1/4 cup agave
1 tsp pure vanilla extract (or the contents of a vanilla bean)
Begin by soaking your nuts in some water, if you can. Eight hours is ideal, but an hour is fine if that’s what you’ve got!
Next, rinse off your almonds and discard the soak water. Add the almonds and the other ingredients (water, dates, vanilla) to a regular blender or a VitaMix. Blend them on high speed for a minute or so. At this point, you can serve the nut milk exactly as is, enjoy a good shake before pouring!
If you prefer a smooth texture, give it a strain through a nut milk bacg or cheesecloth.
They’re cheap, conveniant, and can be used again and again (unlike cheesecloth) to strain nut milks and soups. You can purchase them from One Lucky Duck and other raw stores on the web.
To use, simply place the the nut milk bag or cheesecloth over the mouth of your container, leaving a generous overhang and allowing the strainer to droop about halfway down into the container. I used a large mason jar as my container:
Vanilla Almond Milk (yields 2-3 cups or so)
1 cup almonds, soaked 8-12 hours beforehand if it’s possible
4 cups water
6 dates or 1/4 cup agave
1 tsp pure vanilla extract (or the contents of a vanilla bean)
Begin by soaking your nuts in some water, if you can. Eight hours is ideal, but an hour is fine if that’s what you’ve got!
Next, rinse off your almonds and discard the soak water. Add the almonds and the other ingredients (water, dates, vanilla) to a regular blender or a VitaMix. Blend them on high speed for a minute or so. At this point, you can serve the nut milk exactly as is, enjoy a good shake before pouring!
If you prefer a smooth texture, give it a strain through a nut milk bacg or cheesecloth.
They’re cheap, conveniant, and can be used again and again (unlike cheesecloth) to strain nut milks and soups. You can purchase them from One Lucky Duck and other raw stores on the web.
To use, simply place the the nut milk bag or cheesecloth over the mouth of your container, leaving a generous overhang and allowing the strainer to droop about halfway down into the container. I used a large mason jar as my container:
Within forty-five minutes (or, ideally, an hour or two), all of the liquid will have been strained, and you’ll be left with almond pulp.
You can use this for raw cookies, for nut pates, or simply as a nut-butter-like treat.
Meanwhile, you’ll have three or so cups of fresh, delicious almond milk, ready to enjoy in smoothies, in soups, or plain! It should last about 2-3 days in the fridge.
There are tons of ways to enjoy nutmilk. You can make it with cashews (for a super neutral taste), with hemp seeds (protein rich and distinctive), macadamias, or pecans. And you can adjust seasonings to taste.
Chocolate nut milk: To the recipe for vanilla almond milk, add 2 tbsp raw cacao nibs or unsweetened cocoa powder
Cinnamon milk: To the recipe for vanilla almond milk, add 1 tsp cinnamon and a dash of nutmeg
Chai milk: To the recipe for vanilla almond milk, add 1 tsp cinnamon, 1/2 teaspoon garam masala, and 1/4 tsp. nutmeg
Sugar-free vanilla milk: In place of the dates, add stevia to taste
So…what are you guys waiting for?! Stop dropping pennies on store bought nut milks, and get blending!! Once you experience the joy of homemade almond (and other nut) milks, you’ll never want to go back.
You can use this for raw cookies, for nut pates, or simply as a nut-butter-like treat.
Meanwhile, you’ll have three or so cups of fresh, delicious almond milk, ready to enjoy in smoothies, in soups, or plain! It should last about 2-3 days in the fridge.
There are tons of ways to enjoy nutmilk. You can make it with cashews (for a super neutral taste), with hemp seeds (protein rich and distinctive), macadamias, or pecans. And you can adjust seasonings to taste.
Chocolate nut milk: To the recipe for vanilla almond milk, add 2 tbsp raw cacao nibs or unsweetened cocoa powder
Cinnamon milk: To the recipe for vanilla almond milk, add 1 tsp cinnamon and a dash of nutmeg
Chai milk: To the recipe for vanilla almond milk, add 1 tsp cinnamon, 1/2 teaspoon garam masala, and 1/4 tsp. nutmeg
Sugar-free vanilla milk: In place of the dates, add stevia to taste
So…what are you guys waiting for?! Stop dropping pennies on store bought nut milks, and get blending!! Once you experience the joy of homemade almond (and other nut) milks, you’ll never want to go back.
Cookies & Bars
Walnut Oatmeal Raisin Cookies
2 cups (200 g) walnuts
1 cup (30 g) (178 g) packed Medjool dates, pitted (soak for 15 minutes if they are very dry)
1 cup (80 g) rolled oats
½ tablespoon (7.5 ml) vanilla extract
1 teaspoon cinnamon
1⁄₄ teaspoon sea salt
½ cup (73 g) raisins
Additional
2⁄₃ cup (80 g) chopped walnuts
1⁄₄ cup (20 g) rolled oats
Put the walnuts into a food processor and process until they almost turn into walnut butter. Add the dates and process again until it becomes doughlike, then add oats, vanilla, cinnamon, and sea salt and process until well incorporated and doughy.
Transfer the mixture to a bowl and stir in the raisins.
Take one heaping tablespoon of mixture at time in your hands and shape into twenty balls. If your mixture isn’t sticking together, sprinkle it with two teaspoons of water.
Spread chopped walnuts and oats onto a clean surface work area. Press the balls into the chopped walnuts and oats and shape into cookies.
Chill the cookies in the freezer for a chewier texture or in the refrigerator for a softer cookie.
Store in an air tight container in refrigerator or freezer for one month.
2 cups (200 g) walnuts
1 cup (30 g) (178 g) packed Medjool dates, pitted (soak for 15 minutes if they are very dry)
1 cup (80 g) rolled oats
½ tablespoon (7.5 ml) vanilla extract
1 teaspoon cinnamon
1⁄₄ teaspoon sea salt
½ cup (73 g) raisins
Additional
2⁄₃ cup (80 g) chopped walnuts
1⁄₄ cup (20 g) rolled oats
Put the walnuts into a food processor and process until they almost turn into walnut butter. Add the dates and process again until it becomes doughlike, then add oats, vanilla, cinnamon, and sea salt and process until well incorporated and doughy.
Transfer the mixture to a bowl and stir in the raisins.
Take one heaping tablespoon of mixture at time in your hands and shape into twenty balls. If your mixture isn’t sticking together, sprinkle it with two teaspoons of water.
Spread chopped walnuts and oats onto a clean surface work area. Press the balls into the chopped walnuts and oats and shape into cookies.
Chill the cookies in the freezer for a chewier texture or in the refrigerator for a softer cookie.
Store in an air tight container in refrigerator or freezer for one month.
(yields about 20 cookies)
Strawberry Almond Macaroons
3/4 cup almond pulp, left over from making almond milk
Strawberry Almond Macaroons
3/4 cup almond pulp, left over from making almond milk
1 cup unsweetened shredded coconut (unsweetened coconut flakes are fine too)
1/4 cup coconut nectar or other liquid sweetener (the almond milk recipe I use calls for dates, so the almond pulp is slightly sweetened. If your almond pulp is not subtly sweet, experiment with adding slightly more sweetener and cutting back on the coconut oil, below)
1 tablespoon virgin coconut oil, melted
1/4 teaspoon salt
1 teaspoon vanilla extract
1/2 cup freeze dried strawberries, preferably organic
Process all ingredients except for freeze dried strawberries in a food processor or mini-prep until they form a dough with some texture. Add a little more sweetener or water if the mixture becomes too thick.. Once the mixture is the right texture, pulse in the strawberries for a few seconds (I crushed the strawberries in the bag a bit before adding them to mixture in the food processor). Line a dehydrator tray (including the grid sheet) with a Teflex sheet and scoop round tablespoons of dough onto the sheet, resulting in about 10 macaroons. Dehydrate at 115 degrees for 6 hours, or until macaroons hold together well but remain soft and pliable.
(yields about 10 macaroons)
Mango Bars
2/3 cup dried mango, soaked for 1 hour and drained
1 cup Medjool dates, pitted
2 tsp vanilla bean powder (or 1 TBSP vanilla extract)
1 1/4 cup raw almonds
3/4 cup shredded coconut
3/4 cup rolled oats
3/4 cup raisins
1/3 cup pumpkin seeds
1/4 tsp sea salt
In a food processor, combine the mango, dates, and vanilla. Process into a very smooth paste. Add the remaining ingredients and pulse until everything is well combined but some texture in the nuts and seeds are retained.
Press the mixture into an 8x8 square or 8x11 rectangle (depending on the thickness you want) on parchment paper or a Teflex sheet. If you don’t have a dehydrator place the bars in the freezer to firm up. If you do have a dehydrator, heat the bars at 110 degrees for 6 hours. Remove the teflex sheet and continue to dehydrate for another 6 hours. Cut into bars.
Dehydrated the bars will keep at room temperature for 2 weeks. In the freezer they will last as long as you can resist them (a couple of months at absolute most).
Citrus Coco-nana Squares
1/4 cup coconut nectar or other liquid sweetener (the almond milk recipe I use calls for dates, so the almond pulp is slightly sweetened. If your almond pulp is not subtly sweet, experiment with adding slightly more sweetener and cutting back on the coconut oil, below)
1 tablespoon virgin coconut oil, melted
1/4 teaspoon salt
1 teaspoon vanilla extract
1/2 cup freeze dried strawberries, preferably organic
Process all ingredients except for freeze dried strawberries in a food processor or mini-prep until they form a dough with some texture. Add a little more sweetener or water if the mixture becomes too thick.. Once the mixture is the right texture, pulse in the strawberries for a few seconds (I crushed the strawberries in the bag a bit before adding them to mixture in the food processor). Line a dehydrator tray (including the grid sheet) with a Teflex sheet and scoop round tablespoons of dough onto the sheet, resulting in about 10 macaroons. Dehydrate at 115 degrees for 6 hours, or until macaroons hold together well but remain soft and pliable.
(yields about 10 macaroons)
Mango Bars
2/3 cup dried mango, soaked for 1 hour and drained
1 cup Medjool dates, pitted
2 tsp vanilla bean powder (or 1 TBSP vanilla extract)
1 1/4 cup raw almonds
3/4 cup shredded coconut
3/4 cup rolled oats
3/4 cup raisins
1/3 cup pumpkin seeds
1/4 tsp sea salt
In a food processor, combine the mango, dates, and vanilla. Process into a very smooth paste. Add the remaining ingredients and pulse until everything is well combined but some texture in the nuts and seeds are retained.
Press the mixture into an 8x8 square or 8x11 rectangle (depending on the thickness you want) on parchment paper or a Teflex sheet. If you don’t have a dehydrator place the bars in the freezer to firm up. If you do have a dehydrator, heat the bars at 110 degrees for 6 hours. Remove the teflex sheet and continue to dehydrate for another 6 hours. Cut into bars.
Dehydrated the bars will keep at room temperature for 2 weeks. In the freezer they will last as long as you can resist them (a couple of months at absolute most).
Citrus Coco-nana Squares
2 Tbsp chia seeds
1/4 cup fresh lime juice
1 Tbsp lime zest
2 medium organic bananas
3 Tbsp coconut butter, warmed until runny
3 Tbsp raw coconut nectar or raw agave nectar
1 tsp pure vanilla extract
1/4 tsp sea salt
1 cup sprouted, dehydrated buckwheat
1 cup finely shredded coconut
1 cup chopped macadamia nuts
Soak the chia seeds in the lime juice for about 15 minutes. Combine the seeds and lime juice with the lime zest, bananas, coconut butter, coconut nectar, vanilla extract, sea salt and process until smooth and well combined. Pour into a bowl and add buckwheat, coconut, and macadamia nuts and mix with hands until well blended. Place on a lined dehydrator sheet, shape into a square about an inch thick and use a knife to cut into 12 squares (but do not separate) and dehydrate* for 24 hours (flipping half way through and separating the squares) or until completely dry.
Zucchini or Cilantro Hummus and Baba Ganoush + Quinoa Flatbread
Zucchini Hummus
1 cup peeled and chopped zucchini
¼ cup lemon juice
2 Tablespoons olive oil
3 cloves garlic
1 teaspoon sea salt
½ teaspoon paprika
½ teaspoon ground cumin
Pinch of cayenne pepper
½ cup raw tahini paste
2 teaspoons minced parsley
Paprika or chilli powder, olive oil, and pine nuts for garnish
Place zucchini, lemon juice, oil, garlic, salt, paprika, cumin and cayenne in a blender and process until smooth. Add the tahini and blend again until well incorporated. Transfer to a bowl and stir in the minced parsley. Garnish with the za’atar seasoning, paprika, olive oil, and pine nuts. Chill for 2 hours. The hummus will keep for 3 days in the refrigerator.
Nutrition Note: Tahini is made of ground sesame seeds and is used in many Middle Eastern dishes. Sesame seeds are a great source of B vitamins and calcium, which are even more bioavailable when ground into tahini paste. Two tablespoons of tahini contains almost 35 percent of your recommended daily calcium intake.
To provide an authentic touch you can add a Middle Eastern seasoning made of dried thyme, oregano, marjoram, sesame seeds, and other spices.
Cilantro Hummus
1 whole medium zucchini
3 cloves of garlic
1/2 bell pepper
4″ of leek base
juice of 1 lemon
1 cup sesame seeds
1 tsp himalayan sea salt
1/2 bunch fresh cilantro
1/2 cup water
Place the ingredients in a Vitamix
and blend until creamy.
Baba Ganoush
- 1 medium-sized eggplant
- 2 Tbs. tahini
- 2 Tbs. lemon juice
- 1 large garlic clove
- ½ tsp. sea salt
- a couple shakes of cayenne pepper (optional)
- paprika or cumin for sprinkling on top
- ½ cup quinoa flour
- 2-4 Tbs. flaxseed meal
- ¼ tsp. salt
- ½ cup filtered water
- Preheat the oven to 400 degrees F
- Prick the eggplant a few times with a fork
- Place the eggplant on a baking sheet and bake in the oven for 40 minutes, or until it has shriveled
- Remove the eggplant from the oven and allow it to cool until cool enough to handle
- When you’re able to handle the eggplant, remove and discard the skin
- Break apart the inside of the eggplant so that you can fit it into a blender or food processor. Add the remaining ingredients (except for the paprika/cumin) and blend until completely smooth
- Transfer the baba ganoush to a bowl and sprinkle with paprika or cumin
- If you choose to make the Quinoa Flatbread, you can begin preparing it while the eggplant is still baking. Stir all of the ingredients together in a bowl until evenly incorporated. Pour the batter onto a parchment-lined baking sheet, forming two disks. Use a spatula to spread and even out the batter (it should be approx. ¼ inch thick). Once you’ve removed the eggplant, add the quinoa flatbread to the oven and bake for 20 minutes, or until brown and beginning to crack. Remove from the oven and allow to cool
- Serve alongside freshly chopped veggies ----- mmmmm
Blended Drinks
Ginger Citrus
1 navel orange, peel and seeds removed
1/2 grapefruit, peel and seeds removed
1/2 cup water, coconut water, or juice of your choosing
1 inch knob ginger, peeled and cut into a few pieces (if your blender won't blend this, you can use 1/4 tsp powdered ginger)
Blend ingredients till smooth. Sip and savor!
Strawberry Avocado Chia Smoothie
16 ounces of tea (or kombucha)
1 cup coconut water
2 cups strawberries (freeze strawberries for a cold smoothie)
1 small avocado—seed and skin removed
1 teaspoon turmeric powder
½ teaspoon fresh ginger—grated
1 small pinch fresh ground black pepper
2 cups dinosaur or curly kale—large stalks removed (around 4-5 leaves)
2 teaspoons raw honey or stevia to taste
1 scoop of raw hemp protein powder or 2 tablespoons hemp seeds
Place all ingredients in a high speed blender and blend until smooth and creamy. Enjoy immediately.
(serves 2)
1 navel orange, peel and seeds removed
1/2 grapefruit, peel and seeds removed
1/2 cup water, coconut water, or juice of your choosing
1 inch knob ginger, peeled and cut into a few pieces (if your blender won't blend this, you can use 1/4 tsp powdered ginger)
Blend ingredients till smooth. Sip and savor!
(serves 2)
Strawberry Avocado Chia Smoothie
16 ounces of tea (or kombucha)
1 cup coconut water
2 cups strawberries (freeze strawberries for a cold smoothie)
1 small avocado—seed and skin removed
1 teaspoon turmeric powder
½ teaspoon fresh ginger—grated
1 small pinch fresh ground black pepper
2 cups dinosaur or curly kale—large stalks removed (around 4-5 leaves)
2 teaspoons raw honey or stevia to taste
1 scoop of raw hemp protein powder or 2 tablespoons hemp seeds
Place all ingredients in a high speed blender and blend until smooth and creamy. Enjoy immediately.
(serves 2)
Coconut Island Smoothie
1 pineapple
1 banana
2 pears
300ml coconut milk
200ml orange juice
Remove the outer layer and cut the pineapple into chunks.2. Cut the banana and pears into chunks too. No need to take the skin of the pear.3. Add all the ingredients into your vitamix or blender and whizz until smooth.4. Serve up in glasses and what the smiles.
(makes 6 glasses)
Anti-Aging Strawberry Energy Smoothie
3 cups unsweetened coconut water
½ cup organic coconut milk
2 cups organic strawberries
1 organic Persian cucumber—cut into large chunks
3 cups organic baby spinach
2 tablespoons Chia seeds
Stevia to taste
Place all ingredients inside a blender and blend until smooth. Enjoy immediately.
(serves 2)
Orange and Vanilla Hemp Shake
1 large navel orange, skin cut off and most of the white rind removed
1 large banana
2 cups hemp milk
Seeds from 1/2 vanilla bean, scraped out, or 1 tsp vanilla extract
2 tbsp hemp protein powder
4 large kale leaves, tough stems removed
Blend all ingredients in a high speed blender till smooth. C
Tummy Healer Smoothie
1 cup spinach
¼ cup fresh mint
1 cup pineapple, frozen
2 tablespoons aloe vera juice, or a 2 inch fillet straight from the plant
2 teaspoons honey
½ inch fresh ginger, peeled and minced
¼ teaspoon tumeric powder
1 lime, peeled
¾ cup coconut water
Pineapple
Pineapple contains the protein digestive enzyme Bromelain, to help us break down our food. Bromelain also works to curb the appetite, reduces inflammation and swelling, can give relief for sinus and speed up wound healing. Pineapple is also high in fibre, speeding up transit time in the colon (= flat tummy), and a great source of Vitamin C and manganese. Manganese is an essential cofactor in enzymes needed for energy production and antioxidant defense.
Mint
Mint is a carminative and digestant. It soothes the digestive tract. It’s especially useful for those with IBS, to help settle the tummy. It can relieve spasms and gas. It’s comforting – like giving your tummy a hug.
Ginger
Also a carminative, traditionally used to aid gastrointestinal distress. It relieves gas, and calms muscles spasms in the gut. It is also used to prevent motion sickness, nausea and vomiting. It gets right into the gastrointestinal tract and neutralizes acids, hormones, and toxins. Ginger is anti-inflammatory, thanks to the anti-inflammatory compounds Gingerols, which inhibit the inflammatory messengers of the immune system. This makes it really good for people with rheumatoid arthritis.
Tumeric
A potent anti-inflammatory, due to Curcumin (the bright yellow pigment), an anti-oxidant. Usefull for treating digestive disorders – gas, bloating, stomach ulcers, Crohn’s and Colitis. It adds a very subtle kick to the smoothie.
Hibiscus Tea with Watermelon & Strawberry
I love to mix hibiscus tea with different juices.
2 parts hibiscus tea
1 part fresh watermelon juice
1 part fresh strawberry juice
2 limes, juice of
1-2 limes, sliced (whole round slices)
Mix all ingredients together in a large pitcher with slices of lime , chill and serve.
Banana, Spinach & Bee Pollen
Bee pollen is high in B12 and assists the body with detoxing.
4 ripe bananas
Half a bunch of spinach
2 cups of orange juice
A dash of spirulina (for an extra dose of Vitamin B-12)
1 tablespoon of organic raw bee pollen
A couple ice cubes (optional)
Blend the bananas, spinach, orange juice and spirulina in a Vitamix
, sprinkle the bee pollen on top.
1 pineapple
1 banana
2 pears
300ml coconut milk
200ml orange juice
Remove the outer layer and cut the pineapple into chunks.2. Cut the banana and pears into chunks too. No need to take the skin of the pear.3. Add all the ingredients into your vitamix or blender and whizz until smooth.4. Serve up in glasses and what the smiles.
(makes 6 glasses)
Anti-Aging Strawberry Energy Smoothie
3 cups unsweetened coconut water
½ cup organic coconut milk
2 cups organic strawberries
1 organic Persian cucumber—cut into large chunks
3 cups organic baby spinach
2 tablespoons Chia seeds
Stevia to taste
Place all ingredients inside a blender and blend until smooth. Enjoy immediately.
(serves 2)
Orange and Vanilla Hemp Shake
1 large navel orange, skin cut off and most of the white rind removed
1 large banana
2 cups hemp milk
Seeds from 1/2 vanilla bean, scraped out, or 1 tsp vanilla extract
2 tbsp hemp protein powder
4 large kale leaves, tough stems removed
Blend all ingredients in a high speed blender till smooth. C
Tummy Healer Smoothie
1 cup spinach
¼ cup fresh mint
1 cup pineapple, frozen
2 tablespoons aloe vera juice, or a 2 inch fillet straight from the plant
2 teaspoons honey
½ inch fresh ginger, peeled and minced
¼ teaspoon tumeric powder
1 lime, peeled
¾ cup coconut water
Pineapple
Pineapple contains the protein digestive enzyme Bromelain, to help us break down our food. Bromelain also works to curb the appetite, reduces inflammation and swelling, can give relief for sinus and speed up wound healing. Pineapple is also high in fibre, speeding up transit time in the colon (= flat tummy), and a great source of Vitamin C and manganese. Manganese is an essential cofactor in enzymes needed for energy production and antioxidant defense.
Mint
Mint is a carminative and digestant. It soothes the digestive tract. It’s especially useful for those with IBS, to help settle the tummy. It can relieve spasms and gas. It’s comforting – like giving your tummy a hug.
Ginger
Also a carminative, traditionally used to aid gastrointestinal distress. It relieves gas, and calms muscles spasms in the gut. It is also used to prevent motion sickness, nausea and vomiting. It gets right into the gastrointestinal tract and neutralizes acids, hormones, and toxins. Ginger is anti-inflammatory, thanks to the anti-inflammatory compounds Gingerols, which inhibit the inflammatory messengers of the immune system. This makes it really good for people with rheumatoid arthritis.
Tumeric
A potent anti-inflammatory, due to Curcumin (the bright yellow pigment), an anti-oxidant. Usefull for treating digestive disorders – gas, bloating, stomach ulcers, Crohn’s and Colitis. It adds a very subtle kick to the smoothie.
Hibiscus Tea with Watermelon & Strawberry
I love to mix hibiscus tea with different juices.
2 parts hibiscus tea
1 part fresh watermelon juice
1 part fresh strawberry juice
2 limes, juice of
1-2 limes, sliced (whole round slices)
Mix all ingredients together in a large pitcher with slices of lime , chill and serve.
Banana, Spinach & Bee Pollen
Bee pollen is high in B12 and assists the body with detoxing.
4 ripe bananas
Half a bunch of spinach
2 cups of orange juice
A dash of spirulina (for an extra dose of Vitamin B-12)
1 tablespoon of organic raw bee pollen
A couple ice cubes (optional)
Blend the bananas, spinach, orange juice and spirulina in a Vitamix
, sprinkle the bee pollen on top.
Collard Green Falafel Wrap
Falafel patties:
2 cups of chickpeas (soaked overnight and drained)
2 cups of sunflower seeds (soaked overnight and drained)
1 cup of carrots (cut in large chunks)
1 cup of leeks
2 garlic cloves
1/2 teaspoon of curry
1 teaspoon of dried oregano
1 teaspoon of dried thyme
1 cup of fresh cilantro
1/2 tablespoon of olive oil
Pinch of sea salt
Juice of half a lemon
Add ingredients into the food processor until you achieve a fine and sticky consistency. Place the falafel patty on a collard green leaf and layer your favorite veggies on top.
2 cups of chickpeas (soaked overnight and drained)
2 cups of sunflower seeds (soaked overnight and drained)
1 cup of carrots (cut in large chunks)
1 cup of leeks
2 garlic cloves
1/2 teaspoon of curry
1 teaspoon of dried oregano
1 teaspoon of dried thyme
1 cup of fresh cilantro
1/2 tablespoon of olive oil
Pinch of sea salt
Juice of half a lemon
Add ingredients into the food processor until you achieve a fine and sticky consistency. Place the falafel patty on a collard green leaf and layer your favorite veggies on top.
- tomato
- shredded carrots
- red cabbage
- sprouts
Fennel Apple Salad
1 head of fennel
3 apples
1 tablespoon of lemon juice
1 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
1/2 cup of minced red onion
1/2 head of romaine lettuce
Pinch of sea salt
1 tablespoon of lemon juice
1 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
1/2 cup of minced red onion
1/2 head of romaine lettuce
Pinch of sea salt
Slice the romaine lettuce into bite size pieces. Thinly slice the fennel and apples with a mandoline and add to the lettuce along with the onion, lemon, vinegar, olive oil and sea salt. Mix well.
You can also marinate the fennel in lemon juice (with a little red onion) for an hour or two before serving to soften the crunch and develop the flavor. You can add add some fresh herbs, like dill or thyme and occasionally toss in a few walnuts.
Summer Rolls
Thai Wraps with Cilantro-Pumpkin Seed Pâté
and a Dipping Sauce
Yield: 8 to 10 wraps
Pâté:
2 cups raw pumpkin seeds, soaked for about 8 hours
1/2 cup packed fresh cilantro
1 clove garlic
3 to 4 tablespoons freshly squeezed lime juice
3 to 4 tablespoons water
3/4 teaspoon sea salt
Wraps:
8 to 10 small to medium collard greens
2 carrots, cut into strips
1 large cucumber, cut into strips
mung bean sprouts
fresh chives or green onions
fresh mint leaves
Sauce:
1/2 cup water
6 tablespoons raw cashew butter
1 serrano or thai chile, stem removed (I leave the seeds in)
1 small clove garlic
1-inch piece of fresh ginger, peeled
1 to 2 tablespoons freshly squeezed lime juice
1 tablespoon coconut aminos or wheat-free tamari
To make the pâté, start by adding the pumpkin seeds to a medium-sized bowl and cover with an inch of purified water. Let them soak for about 8 hours on the counter. Then drain through a colander and rinse with water. Place seeds into a food processor fitted with the "s" blade. Pulse a few times then add remaining ingredients and process until you have a fairly smooth pâté.
To make the wraps, cut the thick bottom part of the stems off of the collards. Spread a few tablespoons of pâté down the center of each leaf. Then add some carrot strips, cucumber strips, bean sprouts, chives, mint leaves, and whatever other veggies you desire. Fold over the edges and set on a plate, seem side down.
To make the sauce, add all ingredients into a high-powered blender such as a Vitamix and blend until smooth and creamy. Pour into small bowls for dipping.
MORE SUMMER WRAPS......
With a spicy ginger garlic soy dipping sauce.
Opened and with a peanut sauce.
Rough recipe for the rice paper rolls:
rice paper wrappers
thin rice noodles
carrot, cut into matchsticks
red pepper, cut into matchsticks
spring onion, thinly sliced vertically
whole fresh basil leaves
Soak the rice noodles in hot water until soft, drain well then toss in some sesame oil. Set aside. Prep all veg and set aside. Soak the rice paper wrappers in room temperature water until soft. Place on a flat surface and place some noodles, carrot, pepper and onion in the middle, slightly closer to you. Fold the end close to you over, then the sides. Place the basil in the middle then roll up.
Spicy Nut Butter Dip
- 2 Tbsp nut butter
- 1 Tbsp soy sauce
- ½ Tbsp fresh lime juice
- ½ Tbsp Sweetner (honey, agave, maple syrup)
- 1 clove garlic, minced
- ½ tsp finely grated ginger
- cayenne pepper to taste - I used a scant 1/8 tsp and it was nice and spicy.
I place all the ingredients into a mortar and pestle and grind and mix it up until smooth...I'm sure a spoon or whisk would work
Spicy Soy Dipping Sauce
- soy sauce
- few drops of sesame oil
- slices of ginger, garlic and bird's eye chilli (deseeded)
Mango Energy Bars (Raw)
Made with dry mangos
Dehydrating brings everything together.
Raw Mango Energy Bars
2/3 cup dried mango, soaked for 1 hour and drained
1 cup Medjool dates, pitted
1 tbsp vanilla extract
1 1/4 cup raw almonds
3/4 cup shredded coconut
3/4 cup rolled oats (fyi, these are not technically raw)
3/4 cup raisins
1/4 cup pumpkin seeds
1/8 cup sunflower seeds
1/4 tsp sea salt
Dehydrating brings everything together.
Raw Mango Energy Bars
2/3 cup dried mango, soaked for 1 hour and drained
1 cup Medjool dates, pitted
1 tbsp vanilla extract
1 1/4 cup raw almonds
3/4 cup shredded coconut
3/4 cup rolled oats (fyi, these are not technically raw)
3/4 cup raisins
1/4 cup pumpkin seeds
1/8 cup sunflower seeds
1/4 tsp sea salt
- First of all, if you don’t have a big food processor, consider cutting the recipe in half, or work in two batches.
- First, process the drained mango, dates, and vanilla in a food processor until you have a very smooth paste.
- Add the remaining ingredients and pulse until everything is well combined but some texture in the nuts and seeds are retained (I had some real big almond chunks!).
- On parchment paper or a Teflex sheet, press the mixture into a square or rectangle (mine was around 8×8″ but it depends how thick you would like your bars).
- Dehydrate at 110F for 6 hours. Flip onto a mesh and continue to dehydrate for another 6 hours at 110F. Cut into bars. (If you don’t have a dehydrator place the bars in the freezer to firm up.)
- Store at room temperature (will keep for 2 weeks if they even last that long!) or in the freezer.
Raw Thai Coconut Curry Soup
2 cups young coconut meat
2 cups young coconut water
1/2 cup cherry tomatoes
1 tsp red curry paste
1 garlic clove
1 knob ginger
1 tbs minced lemongrass
handful Thai basil
handful cilantro
2 to 3 sprigs mint
2 to 3 tbs lime juice
Puree in a high speed blender, add salt and pepper as needed.
2 cups young coconut water
1/2 cup cherry tomatoes
1 tsp red curry paste
1 garlic clove
1 knob ginger
1 tbs minced lemongrass
handful Thai basil
handful cilantro
2 to 3 sprigs mint
2 to 3 tbs lime juice
Puree in a high speed blender, add salt and pepper as needed.
I love Maca (yes its an aphoristic) - Cacao, Almond Milk & Maca Smoothie
2 cups almond milk
2 ripe bananas (may be frozen)
1-2 Tbsp maca powder
1 tsp raw cacao
1-2 tsp raw cacao nibs
1-2 tsp agave nectar (optional)
pinch of chile powder
Directions : Mix all the ingredients in a blender. Adjust sweetness to a desired taste. Enjoy!
COCOA
Cocoa contains the chemical phenylethylamine, a stimulant that conjures just the sort of subtle feelings of well-being and excitement.
CHILE POWDER
Chile peppers release endorphins – a natural *high* from physical excitement! Even just a little increases heart rate and brings on natural excitement.
(2 servings)
1-2 Tbsp maca powder
1 tsp raw cacao
1-2 tsp raw cacao nibs
1-2 tsp agave nectar (optional)
pinch of chile powder
Directions : Mix all the ingredients in a blender. Adjust sweetness to a desired taste. Enjoy!
COCOA
Cocoa contains the chemical phenylethylamine, a stimulant that conjures just the sort of subtle feelings of well-being and excitement.
CHILE POWDER
Chile peppers release endorphins – a natural *high* from physical excitement! Even just a little increases heart rate and brings on natural excitement.
(2 servings)
Apple Carrot Beet Ginger Juice
Total time - 10 mins
YES you can make juice without a juicer!
mmmm, carrots, apple, beets and ginger...
- 1 beet, rinsed, lightly peeled and quartered
- 1 apple, lighted peeled, cored and quartered
- 1 Tbsp size piece of fresh ginger (skin removed)
- 3 whole carrots, rinsed and peeled
- unfiltered apple juice (optional)Instructions
- Place all ingredients in a blender and blend until smooth, adding a splash of apple juice if needed to get it moving. I probably added about ¼ cup
- Then, place a fine mesh strainer over a large bowl and pour the juice over. Use a rubber spatula to press the pulp down and squeeze all of the juice out. Let stand for 5 minutes so you get most of the juice
- Discard pulp and pour your juice into a serving glass. Drink immediately or chill for a bit. You can keep in the fridge for a day or two - tastes best fresh of course!
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