10 Foods for Healthy Cells: Why You Should Know which Foods Provide healthy Information on a cellular level
Why should I choose a 100 calorie organic apple instead of a package of 100 calorie Oreo cookie bites? Food is information and function for our cells. The science of epigenetics shows that different types of calories behave differently inside the body. Food is the information that tells our cells how they should be expressed. The apple communicates a message to our cells to have healthy function, while the Oreo cookies tells our cells to get sick.
Food communicates on a cellular level and our bodies take that information and behave accordingly. So no matter what genes we’re born with we can take steps to control our gene expression.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861525/) (http://drlwilson.com/Articles/METHYLATION.htm)
10 Foods to Eat for Healthy Cells
Beets
Dark leafy greens (kale, spinach, collard greens)
Good fats (avocado, coconut oil, olive oil)
Wild caught salmon
Seeds and Nuts
Cruciferous vegetables (brussel sprouts, broccoli, cauliflower)
Berries (blueberries, goji berries, mulberries, raspberries)
Beans (black, kidney, white)
Mushrooms (crimini, shiitake, maitake, chaga, reishi)
Seaweed (nori, arame, kombu)
Beet, kidney bean and mushroom burger, on a lettuce bun, topped with a piece of eggplant bacon, pickles, tomato, and avocado.
Here’s an un-beet-able recipe that contains some of the most nutritionally dense foods; beets, broccoli, mushrooms, carrots, spinach and red beans. Beets are loaded with vitamins and minerals, benefitting the heart, blood, bones, liver, kidneys, and pancreas to name a few. Mushrooms have antioxidant and anti-inflammatory properties, and promote immune system function. Kidney beans are high in fiber, calcium, iron, and a great source of protein.
Beet & Bean Burgers
Cooked on the stove top.! Now for the creative part. Add a bun, go bunny-style or totally bun-less. Then add all the toppings you love!
These beet burgers are as satisfying as meat burgers! Give this recipe a try because it’s nutritiously delicious, and if you do, you’re going to make yourself and three other people very happy! Yields 4 burgers.
Ingredients
1 large red beet, peeled and chopped into small cubes
1 can red kidney beans, rinsed and drained
1/2 C portobello or crimini mushrooms, chopped
1/2 C broccoli, rough chopped
12 C carrot, rough chopped
½ C baby spinach leaves
1 Tbs plus 1 tsp chia seed flour
½ tsp. salt and pepper, each
1 Tbs. dried mixed Italian herbs or a small handful of minced fresh herbs of your choice.
Red or spiral beets are good for this recipe.
Process
Place chia seeds in a coffee bean grinder or blender. Blend until seeds become a fine powder.
Mix chopped beets in the food processor until the beets break down into the size of rice.
Remove beets from the food processor and measure 1 cup of beet-rice.
Add the 1 cup of beet rice back into the food processor. Add the kidney beans, mushrooms, broccoli, carrot, and spinach to the food processor. Pulse on and off until all inredients are well combined but still rice like, not baby food smooth.
Remove the burger mixture and place it into a laarge bowl. Add chia flour and mix with a large spoon until incorporated. Sprinkle with herbs and salt and pepper to taste. and gently mix again.
Divide the mixture into four large beet-balls. Form burgers by pressingdown on the balls gently by hand.
Place burgers in a non stick pan.
Over med-high heat, brown the burgers for about 7 minutes per side or until they firm up. Then lower heat to medium-low and let cook through for another 10 minutes.
Serve on iceberg lettuce (bun-ny style) toppeed with tomato and avocado.
Place chopped beets, like these, in food processor and mix until the beets are the size of rice. Then remove from processor and measure 1 cup.
Rough chop veggies and add to food processor.
Add black beans to the vegetables in food processor and mix well.
Add beet-"rice into processed mixture and pulse to combine beets. This is what the mixture should look like after it's been processed.
Form the mixture into four patties. Now, they're ready to cook.
Raw Vegan Green Ice Cream with Tonic Herbs and Superfoods
At mid-life, what I need to receive more than anything, is nutritionally dense food. I'm conscious to make every calorie deliver a powerful superfood punch. This tonic herb ice cream is a delicious and creamy delivery-vehicle for kale, spinach, broccoli, blue-green algae and spirulina. These green superfoods contain protein, calcium, chlorophyll, enzymes, omega 3's and a host of vitamins and minerals to cleanse, energize, and combat fatigue. The tonic herbs' bitter flavors are disguised in this sweet delicious ice cream.
I make tonic teas and tonic smoothies daily to help me to adapt to life's daily stresses. They help me look and feel younger. My goal is to fuel my body like an athlete to help me race through busy days. This should probably be called super energy ice cream. I just call it super delicious.
Superfood Green Ice Cream Recipe
Ingredients
Liquid Base
1 C any flavor kombucha or coconut water
Core
2 C ice
1 tsp. coconut oil, melted to liquid
1 tsp. spirulina
1 E3-Live (blue green algae) ice cube*
2 C spinach
1 C kale
¼ C broccoli
½ - 1 frozen banana, sliced
2 C frozen mango, sliced
1/2 tsp. vanilla
1 tsp.. cinnamon
1/2 -1 full dropper butterscotch stevia
Pinch Salt
Tonic Herbs Add-Ins
1 dropper "Dragon Herbs" Astragalus
1 dropper "Dragon Herbs" Wild Reishi Mushroom
1 dropper "Dragon Herbs" Schizandra-Goji tincture
2 Tbs."Dragon Herbs" Tonic Alchemy powder
1 Tbs "Dragon Herbs", Brazilian magic powder
Garnish Ingredients
Handful of goji berries, white mulberries, sprinkle of bee pollen or hemp seeds.
Proces
Kale, spinach, broccoli, blue-green algae and spirulina are the super foods that make this delicious green ice cream. The Vitamix blender is the best tool to make this green ice cream smooth and creamy!
The only difference between an ice cream and a smoothie is the amount of frozen component (ice) that goes in the blender. Any soothie can become a ice cream for a smoothie bowl. A Vitamix blender is necessary for this type of ice cream because it's essential to tamper the ice cream constantly while it's blending.
Blend the ingredients slowly to incorporate, then gradually increase the blender speed to finish on high speed.
Continuously plunge the tamper with quick firm motions until the ice cream becomes thick and creamy. Scoop into a bowl or glass halfway, sprinkle with a handful of goji berries, scoop remainder to the top. Sprinkle with bee pollen, goji berries, dried white mulberries or langon berries.
Notes
I like to use kombucha as a base to my Juice Bar recipes. Save money and make your own kombucha at home! I show you how to make easy and delicious, homemade kombucha in the e-books. Get the best kombucha recipe in Book 3.
E3-Live blue green algea liquid comes frozen at whole foods. Defrost frozen E3-Live liquid and pour into ice cube trays and freeze. Use 1 cube per smoothie or ice cream. See below to shop this recipe.
Shop the Recipe
HERBS: An amazing resource for high quality, pure and ethically-sourced herbs that I love is www.dragonherbs.com.
ALGEA: This is the premier source of blue green algea (E3LIVE) from Lake Klamath in Oregon. I like to support American resources because it has a lower carbon footprint.
Goji berries make a healthy chewy topping on the green superfood ice cream.
Eggplant is the New Bacon! Try This Delicious Eggplant, Lettuce and Tomato Sandwich
Are you a bacon and egg fan? This bac-un recipe is a staple for plant-based eating because it satisfies the hankering for those chewy-crispy-smoky strips of deliciousness. This bac-un makes an epic ELT sandwich. And what's a (tofu) scramble without strips of bac-un alongside? It's hard to imagine a healthy bacon... until now.
I recently moved to New York from LA. My love lives near the big apple and it was time for us to be under one roof and further the strong foundation we built for a lifetime together.
I embarked on my journey out east with the fullest commitment and enthusiasm. I feel fortunate to get the chance to experience life on each coast and discover the best of what each lifestyle has to offer.
I just paid a visit to my beloved Los Angeles for the first time since my move. I spent time at many of my favorite old haunts. It’s comforting to find that nothing much has changed. The ocean is still as powerful. My friends’ are just as loving. My favorite food is delicious and readily available. The beauty of California still draws me close, in it's mesmerizing way.
When I lived in LA, I spent a lot of time developing raw and vegan recipes. One of the recipes I tested was a hearty and delicious eggplant bac-un. This bac-un is so unbelievably crispy, smoky and bacon-like, that I have never missed the animal version.
I made it again recently in New York as I was feeling the fall weather approaching. It was comforting to make something warm and satisfying that reminded me of my old LA life. This recipe is a staple for plant-based eating because it satisfies the hankering for a hearty sandwich. This bac-un makes an epic ELT sandwich! And what's a (tofu) scramble without strips of chewy-salty-smokiness alongside? It’s definitely the kind of comfort food that makes me feel at home anywhere.
Eggplant Bac-un
Ingredients
2 large eggplants
Sea salt
Marinade
4 sun dried tomatoes, soaked for 1 hour, drained, and finely chopped
½ C sun dried tomato water
½ C maple syrup
2 Tbs olive oil
2 Tbs tamari or coconut aminos
2 Tbs apple cider vinegar
1 tsp cumin
1 tsp smoked paprika
1 tsp black pepper
1 tsp chili flakes
Process
Slice the eggplant in ¼ inch thin slices using a mandolin. Do not use the outer pieces that are mostly skin.
Line two cookie sheet trays with parchment paper.
Place each piece of sliced eggplant on the tray. Do not overlap slices.
Sprinkle each slice generously with sea salt.
Let the salted eggplant slices rest at room temperature for 2 hours.
After 2 hours of the salted eggplant resting, liquid will be released.
In a blender, combine all marinade ingredients and set aside.
Over a large bowl, brush off any excess salt and squeeze each piece of eggplant to wring out all the remaining liquid.
Place the squeezed eggplant pieces on a baking dish with 2 inch sides or a large bowl.
Pour the marinade over the squeezed, dry, eggplant pieces.
Cover and refrigerate overnight.
Lay each piece of marinated eggplant on either a teflex sheet and dehydrating for 24 hours at 115 degrees OR lay each piece of marinated eggplanton 2 large baking sheets and bake at 350 degrees for 30 minutes, turning after the first 15 minutes. Make sure the bac-un is crispy enough to your liking.
For the ELT sandwich I used my almond/hazelnut meal bread (recipe on my next blog coming soon), veganaise, lettuce and tomato.
One Ingredient that Makes a Whole Delicious Salad
The beauty of beets is that the roots and shoots are all you need to make an amazingly delicious and nutritious colorful bountiful salad. How many one ingredient meals can you thinks of?
I was the beneficiary of a huge bagful of beautiful red beets from a friend’s organic garden. The beetroot plant is so abundant that I wanted to use every part of the plant including the greens. I decided to use the big leafy beet greens as the salad base instead of other lettuce for a yummy and nutritious twist. Beet greens are the leafy foliage that grows just above the beetroot and they’re not just edible, they’re delicious and really good for you.
Beetroot boasts so many health benefits. The red color of beets are called betalain pigments and the pigment is the most nutritious part of the vegetable. Betanin provides antioxidant, anti-inflammatory, and detoxification support. Beets also benefit our heart and blood health and are also an excellent source of folate, manganese, potassium, copper. magnesium, phosphorus, vitamin C, iron and vitamin B6. Beet greens are dense in vitamins C, A and E.
Beets are wonderful roasted for a sweet, caramelized flavor or eaten raw, for a fresh, crunchy bite. Beet greens can be enjoyed raw or cooked too. However just know that the longer vegetables cook, the more the nutrients diminish.
Beet Salad
Beets fresh from the garden
Salad Ingredients
1 red beet with leaves attached
1 golden beet with leaves attached
1 red and white striped beet with leaves attached
Sprinkle of hemp seeds
Drizzle of olive oil
Salt & Pepper
Mustard Vinaigrette
3 Tbs olive oil
1 Tbs balsamic vinegar
1 tsp brown mustard
1 tsp. dried Italian herb mix
Salt & pepper to taste
You never quite know which beets are which until you slice them open. these beets still need to be peeled and washed.
Process
Whisk all vinaigrette ingredients together until emulsified and set aside.
Cut the beet leaves off the root at the base of the root
Choose the best looking beet leaves, wash well and set aside to dry.
Peel and wash the beets.
Cut the red and yellow beets in medium sized cubes.
Place cubed beets on a baking tray and drizzle with olive oil.
Roast cubed beets in the oven at 375 degrees for 30-45 minutes or until tender.
With a mandoline or sharp knife, slice red and white spiral beet in very thin slices.
Cut pinwheels in half.
Assembly
Cut or break leaves in small bite size pieces.
Toss leaves with vinaigrette in a large bowl and adjust seasoning to taste.
Add cooled roasted beets and raw pinwheel beets in the salad.
Sprinkle with hemp seeds.
3 Laborless Salads that Leave You with Free Time for Your Labor Day Festivities!
Want three new quick and delicious salad ideas? Here are three that are undeniably EASY. The secret to making it quick is using very few, but quality organic ingredients to let the flavor of local and seasonal vegetables shine through!
I love this time of year. It's still warm and sunny without the humidity, but I'm savoring what I know, are the last bastions of summer. The farm stands are over flowing with so many colorful vegetables. The bright local and seasonal produce easily led to these salads for my labor day family barbecue. Here are the three super easy, super fresh and delicious salads that I made yesterday to share with you for your labor day, or any day, without the labor!
So by the way, what’s the big deal with heirloom vegetables?
Heirloom seeds are "pure bred" seeds unlike the seeds of hybridized plants. Heirloom produce is more flavorful, sweet, nutritious, and colorful. Not only do these original seeds cost less that hybrid seeds, but they are not genetically engineered, and you can save your own seeds from year to year. That’s the deal.
Heirloom Tomato & Watermelon Salad
Mise en Place of Heirloom Tomatoes and Watermelon
Heirloom Tomato and Watermelon Salad
Ingredients
1 red, yellow & orange heirloom tomatoes, each
1 C watermelon, cubed
Juice of 1/2 lime
2 Tbs minced fresh basil
Salt & pepper
Process
Cut tomatoes in wedges, and then in half again.
Add cubed watermelon.
squeeze lime juice on top.
Toss gently with fresh basil.
Season with salt & pepper and serve.
Organic Sweet Corn & Avocado Salad
Mise en Place of Corn and Avocado
Organic Sweet Corn and Avocado Salad
Ingredients
2 ears of organic corn
1 avocado, cubed
Juice of 1 lime
1 Tbs olive oil
2 Tbs. minced fresh mint leaves
Process
Cut corn kernals off the cob.
Mix all ingredients in a large bowl and squeeze lime on top.
Drizzle with olive oil and serve.
Heirloom Cauliflower Rice & Pea Salad
Mise en Place of Heirloom Cauliflower and Peas
Heirloom Cauliflower Rice and Pea Salad
Ingredients
1/2 head heirloom cauliflower, can mix two or three different color cauliflowers for a confetti effect.
1 C peas, fresh or frozen
5 sundried tomaotes, chopped
2 Tbs hemp seeds
1/2 lemon
1/2 lime
1 tsp. turmeric
2 tsp dried italian herbs
Large pinch salt & pepper
2 Tbs. coconut oil, melted
1 drizzle white truffle oil
Process
In a food processor, blend the cauliflower until it's the size of rice.
In a large bowl add riced cauliflower, peas, hemp seeds and chopped sundried tomatoes.
Add lemon & lime juice, coconut oil, spices, turmeric, salt and pepper to taste.
Drizle with white truffle oil over the top
Taste and season to your preference and serve.
PS: For more recipes like these sign up for my blog and check out my recipe and nutrition guide eBooks on my shop page!
Happy Labor Day and thanks for joining the Rawception!
xx nk
Why is a Fermented Sauerkraut, Pickle, & Mustard Veggie Wrap So Good For My Digestion?
Fermented foods are very beneficial to our gut and digestion. The process of fermentation preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.
Pickle, sauerkraut and mustard are all fermented and fortunately in my quest to eat more food with probiotics I get to enjoy the things I actually love most about Jewish deli sandwiches; the sauerkraut, pickles and mustard. So I regularly incorporate these three of my favorite things into delicious healthy wraps with whatever fresh veggies I have in the fridge. It tastes just like a deli sandwich even sans the bread, brisket and cheese! Give it a try. It's like a healthy trip to the deli.
In my quest to eat more fermented food to improve my digestion, I hark back to my upbringing and my passion for Jewish deli food. I love everything about Jewish deli sandwiches loaded with sauerkraut, pickles and mustard. Only now, it’s sans the bread, brisket and cheese, leaving the most flavorful and healthy parts; the sauerkraut, pickles and mustard! So I regularly incorporate these three of my favorite things into delicious healthy wraps with whatever fresh veggies I have in the fridge. When I eat this wrap I’m transported back to Katz’s deli in lower Manhattan surrounded by my siblings, parents and grandparents. Happy memories!
Ingredients
2 gluten free rice flour wrap, raw coconut wrappers or collard green leaves.
1 C sauerkraut
2 Tbs. brown mustard
2 dill pickles, julienned
¼ C jicama, julienned
1 large carrot, julienned
½ C enoki mushrooms
Handful of green leafy lettuce of choice
Process
Spread mustard on entire bottom of wrap.
Layer all ingredients, but not too much or the wrap will break.
Fold end in and roll.
Add extra mustard as glue the wrap shut.
Slice in half diagonally.
4 Easy Ways to Cook Oil Free and 3 Important Reasons Why
Why cook oil free?
1. Oil is the most calorie-dense of all foods.
Oil is 100% pure fat. Two tablespoons of olive oil has 240 calories which is calorically equal to two pounds of green vegetables (broccoli, string beans, brussle sprouts or asparagus)
2. Oil is nutritionally devoid.
Oil comes from nutritious plants but when it’s processed into oil, all the nutrients, phytochemicals, fiber and antioxidants are diminished. We do need healthy fat in our diets so instead of consuming olive oil, coconut oil, avocado or sesame oil, instead eat olives, coconut meat, avocados, seeds, and nuts.
3. Oil is a highly processed food.
Since many brands use different procedures, you have to read labels. If you are going to buy oil, make sure to purchase raw and cold-pressed oils because they aren’t heated to high temperatures during the extraction process. This means they are able to preserve more of the nutrients, making it a higher quality option.
High oleic sunflower and safflower oil is the new “healthy” oil of choice used in “healthy food” packaged chips, cookies, and crackers. These oils were created because they have no flavor and contain no trans fats which is good BUT these oils are highly processed from hybrid plants that are not created with traditional methods, instead radiation and toxic chemicals are used to speed up the growing process. since they’re new on the market there has been no testing for the long term effects on humans. So for me moderation at best is key.
When we cook at home we can control our oil consumption but restaurant food is always laden with oil - unless we remember to request steamed vegetables.
4 Easy Ways To Cook Oil Free.
1. Use vegetable broth or water to sauté veggies. It works perfectly and you wont miss the oil, ever!
2. Slow and Low. Bake on low oven temperature (300 degrees for one hour will make your veggies crispy) and use parchment paper for non stick action.
3. Cookware that enables oil free cooking; air fryer, panini maker, pressure cooker, slow cooker. I personally don't own any of the aforementioned because I'm old school and just use a simple sauté pan or bake in the oven, but if you're into that, I hear they're super time saving.
4. Bake with oil replacers. Substitute oil with banana, apple sauce, sweet potato or black beans.
The goal isn’t to be 100% oil free. Try the 80/20 rule. Try being oil free 80% of the time and enjoy the yumminess of oil 20% of the time! Enjoy this oil-free hearty stuffed potato recipe below.
Oil Free Stuffed Sweet Potatoes
Ingredients
2 large sweet potatoes, scrubbed clean
Filling
1 onion
10 asparagus stalks, chopped on the bias into small pieces.
1 C broccoli, chopped in small pieces
1 large carrot, diced small
½ zucchini, diced small
(mushrooms or any other veggies you like)
¼ C water
Cream Sauce
1 avocado
½ zucchini
⅓ cucumber, peeled
juice of ½ large lemon
Sprinkle garlic powder
Sprinkle dried coriander,
Pinch sea salt and black pepper
Season to taste
Process
Preheat oven to 400 degrees.
Poke sweet potato with a fork a few times.
Place in oven about 45 minutes or until it’s soft.
Remove and let cool
In the meantime, chop onion in rings and then cut rings in half.
Heat skillet with 1-2 tablespoon of water until bubbly and steam/sauté onions on medium heat until softened with the lid on the pan. Occasionally lift lid and add more water, one tablespoon at a time, so onions stay moistened and don’t stick to the pan while they caramelizing. Then remove lid and sauté until browned.
In another skillet, add 2 tbs. water and steam/sauté other veggies. Same method as onions.For Sauce: In a blender add all ingredients and blend until smooth. Check for thickness and add more cucumber if it’s too thick and season to taste.
Assembly
With a fork, pull the soft potato meat away from the skin and mash it a bit with the fork. Top with sautéed veggies and spoon on sauce. Serve while warm.
* Can substitute sweet potato with a white Idaho potato.
Is Food Addiction Real? Or is it Lack of Willpower That Drives People to Overeat?
70% of people in this country are overweight or obese and 40% of those people are kids. So why are people struggling with weight gain? Is 70% of the population gluttonous, weak, and lacking moral fortitude? I think, not. Science clearly shows that obesity is not about psychology, but about biology.
One of the most significant findings in the last 30 years is that obesity is not driven by calories, or lack of exercise, but by the dietary composition of food we eat. It’s all about the type of calories, not the amount of calories. I used to think maintaining an optimal weight was a math equation; calories in, calories out. But that’s an antiquated theory and science proves otherwise. It’s the kind of food we choose that matters.
According to Dr. Mark Hyman, big food companies have “taste institutes” who hire “craving experts” to find the “bliss point” of foods to process and package to create more “stomach share” and get “heavy users”. These are actual internal terminologies. So much of packaged food, is addictive by design. Big food companies say they’re just giving customers what they want.
So if certain types of foods are biologically addictive and make us gain weight, then what do we do? Avoid processed foods, sugar, carbohydrates, and fast food. Sugar and carbohydrates are what is driving the fat accumulation. Sugar comes in many forms from processed food like and fast food to pasta, bread, pretzels, breakfast cereal, and desserts.
Think about how much time we spend talking about and agonizing over ways to lose weight and gain energy. Cutting down on bad carbs and processed food is one of the quickest way to achieve results. Now you’re freed up to think about other things!
— Nicolle Kate
Instead of eating those types of calories, go for healthy fats, (avocado, coconut oil, olive oil, salmon) lean proteins, (only high-quality, free-range meats) plant based proteins, ( lentils, beans) and healthy carbs (leafy green vegetables)
We shouldn’t have to work so hard for our health, we should work at getting rid of the things that are blocking it.
— Nicolle Kate
Here’s a healthy low carb, no sugar recipe that’s quick and delicious. I try to share easy recipes without a lot of ingredients and easy to substitute ingredients, because if healthy eating gets complicated, we won’t do it.
Chick Pea Salad Tacos
Ingredients
4 organic corn tortillas, or 4 collard green leaves
Salad
2 C mixed greens
1 avocado, 1/2 avocado sliced in long slices for garnish, and cube the remainder
1 can organic chickpeas, smash half the can with a fork
10 grape tomatoes, quartered
2 Tbs red onion, chopped
mushrooms, sliced; raw or sautéed
1 hard boiled egg, sliced or other high quality protein (optional)
Dressing
2 tbsp olive oil
1 1/2 tbsp lime juice
1 tsp cumin
1 tsp Italian dried spices
Pinch salt & pepper
1 tsp lime zest
Process
Add all salad ingredients in a bowl
Combine dressing ingredients and whisk (or if you’re lazy like me simply combine dressing directly into salad) and toss well.
Top with slices of avocado, squeeze of lime juice and a sprinkle of salt & pepper.
Fold and eat!
A Cauliflower Crust Pizza Recipe That is Dairy and Egg Free. Oh, and So Delicious
Cauliflower is a nutritionally dense cruciferous vegetable. It makes a remarkably delicious, healthy, low calorie crust for pizza. Here are a few of the important health benefits of cauliflower and other veggies in the cruciferous family like broccoli, cabbage, arugula, kale, bok choy and watercress:
Cancer fighting
Boost heart health
Anti-inflammatory
Boosts brain health
Detoxifies
Antioxidant and phytonutrients galore
Rich in vitamins and minerals
One serving of cauliflower covers about 77 percent of our daily vitamin C needs.
It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
Not to mention that cruciferous vegetables contain cancer fighting properties,
Whoever invented the cauliflower crust, bravo! Most cauliflower crust recipes have eggs and dairy, and I have found very few good vegan versions out there, so I created my own to share with you. Cauliflower crust isn't going to be chewy and bendy like bread crusts, but in many ways it's so much more flavorful. It's a crispy and delicious delivery vehicle for the yummy sauce or pesto and all the colorful toppings.
Cauliflower Crust Ingredients
1 head cauliflower
1/4 C nutritional yeast
1/4 C chia flour
2 Tbs. almond meal
1 Tbs. flax meal
1/4 C minced fresh herbs
1/4 C flax gel (see recipe below)
pinch sea salt
Flax Gel Ingredients / Process
Soak 1/4 C golden flax seeds for at least 3 hours in the fridge until a thick gel develops.
Pour seeds through a sieve over a small bowl, using a spoon to stir the seeds and gel through the sieve, until all the egg yolk like gel strains into the bowl.
(the remaining flax seeds can be saved for another recipe or tossed)
Topping Ingredients
1/4 C tomato sauce
1/2 tomato slices
5 shiitake mushrooms, sautéed and sliced
1/4 red pepper sliced and sautéed
Handful of raw enoki mushrooms
3 artichoke heats, sliced
1 Tsp. nutritional yeast
2 Tbs. fresh Italian herbs
Anything else you want to add!
Process
Rough chop cauliflower.
Using a food processor, process until cauliflower becomes a rice-like texture
Place in a large bowl and add all remaining ingredients.
Mix all ingredients thoroughly with a spoon.
Cut a large sheet of parchment paper and place over a baking sheet.
Spoon mixture onto parchment paper.
Create a round 1/4 inch crust.
Bake at 400 degrees for 30 minutes or until firm and browned.
Flip over onto baking sheet (carefully) using the parchment paper to flip.
Bake 10 more minutes or until browned and firmer.
Remove from oven and layer with tomato sauce and add toppings of your choice. (raw or sautéed veggies, vegan cheese, etc.)
*IMPORTANT: let the crust cool for at least 10-15 minutes to firm the crust before you slice it or remove it from the tray or it will fall apart.
ENJOY YOUR PIZZA PARTY! And be your healthiest you! xx Nicolle
If You Can Only Eat One Piece Of Fruit A Day, Which Kind Should It Be?
There's nothing as fresh tasting as citrus salad. Just a few ingredients like blood orange, grapefruit or mandarin sections topped with chia, hemp, sunflower and pumpkin seeds make a super quick and healthy, no excuses, kind of breakfast. The seeds add a nutty crunch but more importantly, provide omega 3's and protein too.
If you can only choose one fruit per day, make it citrus. Why? Citrus contains an impressive list of important vitamins, minerals, and fiber, but also non-nutrient compounds called phytochemicals which reduce the risk of chronic diseases. If eating these yummy fruits helps the body to function optimally and contributes to staving off heart disease, diabetes, alzheimers and cancer, it's a win-win.
Ingredients
2 blood oranges or mandarins
2 grapefruits
Sprinkle of chia, hemp, sunflower, pumpkin seeds
Process
Slice citrus in a bowl and sprinkle with seeds. Who can't do that?
Mango & Corn Salsa
I love recipes with the fewest ingredients possible. Particularly five ingredients or less. That way, I know it will be quick and easy. No intimidation or trepidation from a laundry list of vegetables to purchase, wash, and cut, not to mention a complex process to prepare.
Simplicity rules. But the only caveat is that each ingredient has to be fresh, organic and bursting with flavor. These five ingredients meet the criteria. I made this salsa to plunk on top of a bowl of my veggie chili, but it would be a perfect accompaniment for crudite', atop a salad or simply scooped up with tortilla chips. It's a fiesta in your mouth!
Ingredients
1 1/2 C. organic, sliced corn off the cob (or organic canned corn)
1 mango, diced
2 or 3 scallions, sliced on the bias
1/2 avocado, diced
1/2 C cilantro.
Process
Mix ingredients together in a bowl and serve.
Tropical Bowl
I see acai bowls all over social media and I've tried not to jump on the smoothie bowl bandwagon, but I made a smoothie bowl the other day, my super-food, super-herb kinda way, and I thought it was worth sharing. Why? Because this version is packed with Omega 3 fatty acids, protein, vitamins, minerals, fiber and iron.
There are 3 crucial Omega 3's that our body's need for optimum health. ALA, DHA & EPA.
ALA is only from plant sources like the hemp, chia, flax seeds and nuts in this bowl.
DHA and EPA are found Sea Algae and certain fish (salmon)
Omega 3's have so many vital health benefits such as reducing heart disease, depression, arthritis, inflammation, and much more.
This bowl contains 3 sea algae: Spirulina, Chlorella and Marine phytoplankton - high sources of DHA and EPA. And Spirulina is the highest protein food on the planet at 70% protein. Need I say more?
Base Ingredients
1 frozen banana
1 C frozen pineapple
1 C ice
2 tsp. marine phytoplankton powder
2 tsp. chlorella powder
Optional Super Foods
1 tsp. maca powder
1 tsp. lucuma powder
Optional Super Herbs
1 dropper ginseng
1 dropper astragalus
1 dropper schizandra
Process
Build blender in order of ingredients.
Start with a little less liquid to be sure the smoothie is thick.
Pour smoothie into a shallow bowl.
Decorate with chia, hemp, sunflower and pumpkin seeds, fresh fruit/berries, almonds, dried mulberries.
Tri-Color Crackers
I don’t like waste; never really have. I started recycling newspapers and plastic in college in 1980 because I wanted to do something good for the planet and it was my little contribution.
I realized that many things have nine lives. The challenge is to remember to get resourceful and try to repurpose an old thing into something new.
Every time I juice at home, I feel terrible throwing the fibrous vegetable pulp in the garbage. I can hear the voice in my head say “I should make something out of this pulp” but I either run out of time or get lazy and never do, Until now. And after how amazing these crackers taste and quick they are to make, I’ll recycle my juice pulp from now on!
Juice Pulp Crackers
I juice the same color veggies for uniform color pulp, but if all the veggie colors mix together that’s cool too!
Ingredients
3 C vegetable pulp from juicing
2 1/2 C spring water
--------------
1 Tbs. olive oil
1 Tbs. nutritional yeast
1 Tbs. psyllium husk
1 Tbs. flax meal, freshly ground
¼ C raw buckwheat flour (or any non gluten flour)
¼ C sprouted sunflower seeds
¼ C sprouted pumpkin seeds
¼ C chia seeds
¼ C flax seeds
¼ C sesame seeds
¼ C fennel seeds
Process
In a high speed blender mix the pulp and water until smooth.
Transfer to a mixing bowl.
Add in all remaining ingredients.
With a plastic spatula, stir by hand until the batter is thick enough to spread on a non stick sheet.
Scoop ½ the batter onto a non-stick dehydrator mat or a baking “silpat” mat.
With a pastry spatula, spread the batter until flat and 1/8 -1/4 inch thick. Perforate smooth batter into squares if you prefer square crackers or you can just break crackers into rustic shapes after cooking. You will need two mats.
Dehydrate for 4 hours, then flip crackers onto a mesh dehydrator tray and peel away nonstick mat and continue to dehydrate overnight at 115 degrees.
**Alternately, bake crackers in the over on a “silpat” mat at 300 degrees until crispy.
**Optonal: smash an avocado and sprinkle with sea salt and eat on crackers!
Butter Me Up
Rarely in life can just one thing; one single element change everything. Last year I was suddenly a single woman in a sea of other middle aged unmarried women in Los Angeles. Thinking; Oh no, just what the world needs; another fifty something single woman! I decided to take some time to myself and focus on my new career. And boom! when I wasn't looking, I met my match! It only takes one specific person, one important item, one perfect ingredient and life can change; just like that!
The magnitude of creating the perfect one ingredient nut butter is admittedly slightly less than finding that one perfect life partner, however it's always had a significant place in my heart. As a kid in the 60's, it was a peanut butter and grape jelly sandwich that I wanted every day.
Now with raw and vegan cuisine as my specialty, it's raw, unpasteurized almond butter, pecan butter or pumpkin seed butter that I want! One handful of nut or seeds can make the difference between having this luscious, creamy, dreamy spreadable loveliness, or not!
Raw Almond Butter with Raw Strawberry-Goji Berry Jam.
Recipe
Like most recipes, the best quality organic ingredients are imperative but equally critical is the process for blending nuts into butter. Hands down, the food processor creates the best consistency nut butters without having to add any oils, sweeteners, or salt.
Ingredients
To make nut or seed butter process 2 cups nuts for 8-9 minutes, pause to scrape down the sides of the processor bowl every 2-3 minutes and voila! The oils are released and you'll have velvety ribbons of buttery-ness!
Your nut butter will stay fresh in the fridge for about 10 days.
TIP 2 Cups of nuts yields one cup butter.
80/20 in 2018
After writing a pitiful me holiday blog, I'm happy to report that I rang in the new year surrounded by warmth love and romance. I'm grateful to be in a deeply meaningful love relationship, and in the interest of growing that garden, I've read several 80/20 love relationship rules. One theory is that for most relationships we get 80% of what we want and the remaining 20% we need to accept living without, or perhaps find those missing elements elsewhere. A second version is that 80% of all frustrations in a relationship are caused by just 20% of the problems.
The 80/20 theory for relationships that I align myself with says that 80% of all relationship issues are on us; our own issues with communication, perception, unclear expectations, lack of boundaries. And the remaining 20% are relationship issues So if you want it all, like I do, we have to work through our own baggage first, otherwise we'll get stuck in the 80% and never get to the twenty percent that is vital to create a long lasting healthy relationship.
There are also other 80/20 theories that ring true. We wear 20% of our wardrobe 80% of the time. But the greatest game changer for me has been the 80/20 Alkaline / Acid Food Theory for Health.
To maintain optimal physical and emotional health our blood should be alkaline. There are three components to the achieving optimal alkaline levels.
1. Quantity
Eat until 80% full so you don't feel bloated or tired. Allow 20% empty space for proper digestion.
2. Quality
Eat 80% land and ocean vegetables and 20% protein OR grain. Proteins and gains should not be combined at the same time for the best digestion.
3. Acid/Alkaline Balance
Our blood should maintain an alkaline state. The food we eat and lifestyle choices we make impact whether we achieve that goal. To maintain balance consume 80% alkaline forming food and beverages and 20% acid forming foods daily.
4. Alkaline Choices
Vegetables, Fruit, Seaweeds, Dates/Figs, Quinoa, Millet, Olive Oil, Fish, Nuts, Seeds, Sea Salt, Brown Rice, Beans, Rest/Sleep, Kindness, Love, Meditation, Exercise.
5. Acidic Options
Meat, Dairy, Eggs, Pasta, Alcohol, Shellfish, Bread, Sugar, Overwork, Jealously, Fear, Stress, Artificial sweeteners, Cigarettes, Drugs, White rice, Coffee.
Symptoms of excess acid waste
If you get out of balance and your blood becomes too acidic you are susceptible to illness and disease. If your diet is largely composed of meat, bread, sugar, cheese, white flour, and processed foods you may experience a variety of ailments (to name a few) heart burn, Acid reflux, depression, constipation, dark circles under eyes, Insomnia, Arthritis, dizziness. bloating, low energy, acne, low sex drive, headaches.
Note* Listen to your body and make diet changes according to your own bodies organic pace. So try 80/20 to achieve 100% health in the new year.
Recipe for Alkaline Caulfiower Salad
Ingredients Rice
1 head cauliflower, rough chopped
1/2 C raw walnuts
Pinch sea salt and pepper
Ingredients
1 C raw peas
4 radishes, sliced
1/2 red bell pepper, diced
2 C spinach or other greens, chopped
1 C. radish sprouts
2 Tbs. fresh herbs of choice, basil, tarragon,
*Any other raw vegetables you want to small dice and add
Ingredients Dressing
1 Tbs. Olive oil
1 tsp. apple cider or rice vinegar
Juice of 1 lemon
2 tsp. turmeric
1-2 Tbs. fresh or dried Italian herbs
Pinch salt & peppe
Process
In a food processor, walnuts until processed into small pieces, set aside
Add cauliflower pieces and process until it becomes a rice consistency
Place cauliflower in a large bowl and mix with nuts, salt and pepper
Add all other diced vegetables, herbs, sprouts
Add dressing ingredients and gently blend
Using a large round or heart shaped cookie cutter or mold spoon cauliflower mixture into the mold and gently lift mold.
Top with extra sprouts
Kitchen Sink Sushi
I love sushi! Every kind. I love raw vegan rolls, cooked vegan rolls and on occasion, raw salmon (sake) sashimi and spicy salmon rolls. I skip other types of fish and shellfish because I don’t ever eat them.
I was very motivated to practice making sushi rolls a long time ago so I could eat it often and anytime I craved sushi at home. Raw and vegan rolls are my favorite to make and eat. I use up whatever I have in the fridge. I make a game of it in my head to see how resourceful I can be creating delicious and beautiful rolls with miscellaneous veggies and left over rice or steamed veggies that I can mash as rice. I keep winning the game and so can you. This roll pictured is very basic but colorful and easy to create.
Ingredients
1 avocado, smashed
1 C left over cauliflower “rice”, brown rice, or steamed squash, sweet potato, broccoli to use in place of rice.
½ sliced mango
½ cucumber, seeded and julienned
1 C broccoli, small chop
1 C yellow peppers, julienned
1 C purple cabbage, chopped
1 handful of fresh herbs
1 C baby spinach leaves
½ C pickled ginger
Process
Place the nori wrap on a wooden roller
Spoon a layer of smashed avocado at the top of the nori
Layer mashed veg or rice covering the bottom 1/3 of the nori
Layer all other ingredients on top., leafy greens at the top to cover.
Hold the bottom one third of nori sheet and veggies gently with your hands and give it a quick roll over until all the vegetables at the bottom have disappeared inside the first part of the roll. This takes practice and is the key to a successful sushi roll.
Gently squeeze the part you just rolled and push toward you with the wooden roller.
Roll the rest of the way until the avocado seals the roll.
Place roll on a cutting board and cut in two equal lengths, then cut each half in three pieces.Dip in coconut aminos, nama shoyu or soy sauce and wasabi.
Cacao Chia Parfait
Hmmm….my mind wandered….and wondered about a rich chocolate-y, high protein, high omega 3, low calorie breakfast. Not much to think about really. I Just made it. Ate it. Felt the energy. Your turn. Here’s how.
* Nutrition information on chia seeds
A 1 ounce (28 grams) serving of chia seeds contains:
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega 3's).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Ingredients
1 C milk coconut, hemp or almond milk
1 banana
1 tsp. vanilla
2 dates, pitted and chopped
¼ C chia seeds
Toppings
C raspberries
Sprinkle of dried coconut for garnish, optional
Process
In a blender, mix all ingredients, except chia seeds and raspberries
Pour milk into a jar or bowl. Stir chia seeds
Refrigerate for at least an hour
Stir to incorporate all ingredients until smooth
Layer with raspberries parfait style in a jar or glass.
Eat and feel the energy.
Curry Cauliflower Rice
Years ago when I was married and my children were school age, I would make dinner every weeknight.. One of my favorite side dishes was a oven baked curried rice that was so full of Indian spices and flavors. Even my kids loved. Since my raw and vegan journey began almost 10 years ago, I’ve wanted to transform it into a raw vegan version and I finally have! It’s remarkable similar in flavor and texture but without the pots, pans and time in the oven. And somehow this cauliflower rice is still remarkably warming and hearty, probably from the heat of the cumin, curry and garam masala. It’s also quick and easy. Prep time is about 15 -20 minutes and the food processor does all the work so you don’t have to.
Ingredients
1 head cauliflower
¼ C golden raisins
½ C sprouted almonds
8 Turkish dried apricots, chopped
2 Tbs. sesame seeds
¼ Cfresh mint, finely chopped
2Tbs. curry powder
1 Tbs garam masala
1 tsp. cardamom
1 tsp. cumin
¼ tsp. cinnamon
¼ C coconut oil, melted
2 Tbs. olive oil
1 Tbs . apple cider vinegar
Juice of 1 lemon
¼ C fresh dill or other fresh herbs, finely chopped
Large pinch sea salt & pepper
Process
Cut the cauliflower in large chunks
Process until a becomes a rice like size
Place in a large mixing bowl
Process almonds until small chunks and add to mixing bowl
Add all other ingredients to cauliflower in mixing bowl and toss together.
Adjust seasoning to taste.
Place on a large bed of spinach, dressed lightly with olive oil and sprinkled with sesame seeds.
Lentil Love
Lentils are chock full of protein, dietary fiber, B vitamins and minerals. They're flavorful and hearty enough to make a meal that keeps you feel full and happy for hours.
Low in calories and high in nutrients, lentils are a great source of vitamin B1, B6, B12, protein, dietary fiber and plenty of minerals such as copper, potassium, zinc, phosphorus, and manganese.
While raw food is my preferred mainstay when winter arrives there's nothing I love to eat more than warm soup to warm the body and soul.
Ingredients
1 C fresh mixed herbs (tarragon, rosemary, bay leaf, basil, mint)
4 C water
-----------
1 C lentils
1 C each, onion, celery, carrots
2 Tbs olive oil
1 C fresh raw sprouted peas, lentils, beans mixed, optional
Large pinch sea salt, black pepper & red pepper flakes
Process
Simmer 4 cups water and 1 C fresh herbs for 1 hour to make an herb tea.
Strain out all herbs and reserve tea.
Sauté mirepoix, (celery, onion & carrots) in olive oil until soft.
Add tea and lentils to the mirepoix.
Bring to a boil and then simmer until lentils are soft. Add more water if needed.
Add raw sprouted pea mix to the pot and cook only until al dente.
Season to taste.
Serve with lots of minced fresh herbs mixed in just before serving.
Pizza Party
I’m not a person for whom the pizza tolls, but that doesn’t mean I don’t occasionally like the flavor of pizza sauce, veggies and melty cheese all in one bite. The problem here is the animal fat and the glutinous crust. So I came up with this easy and delicious pizza alternative that is truly satisfying when you get a hankering for a slice or a whole pie! I added black olives after I took this pic which gave each bite a nice salty finish. Enjoy the party!
Ingredients
Zucchini Crust
1 zucchini - slice in half the long way and scoop out inside. brush with olive oil.
Marinara
1/2 C sun dried tomatoes, soaked and drained.
1 medium tomato, rough hop
1/2 shallot, chopped
Dash red chili flakes
Pinch sea salt
Basil Pesto
1C fresh basil leaves
1/4 other fresh mint /oregano mix
1/4 C walnuts
2 Tbs olive oil
Pinch salt
1/2 tsp lemon juice
Sprinkle nutritional yeast
Pinch pepper
Optional Toppings
Olives, mushrooms, jalepenos, red peppers, pineapple.
Process
1. Dehydrate sliced zucchini 4-6 at 115 degrees hours to soften or bake at 350 for 15 minutes until soft and a bit crispy.
2. Stuff zucchini with marinara and dot with pesto
3. Sprinkle with nutritional yeast, grated macadamia nuts or cheese of choice
4. Top with anything else you like!