Diakon Noodles
Diakon radish has a mild flavor that takes on whatever sauce you dress it with. This red pepper cream sauce is rich in cashew creamy texture and mild flavor that sticks to the noodles but allows the shiitake flavor to stand out.
Diakon Noodles. Red Pepper Cream Sauce.
Wilted Greens. Shiitake.
Noodles
1 organic Daikon Radish
Peel Daikon. Cut in half vertically.
Using a vegetable peeler, scrape long thin strips.
Wilted Greens
1 C collard greens or spinach leaves
2 Tbs. coconut aminos
Process
Mix well and dehydrate for 2 hours to wilt.
Shitake Mushrooms
½ C Shitake mushrooms, sliced
1 Tbs. coconut aminos or tamari
1 Tbs. olive oil
pinch salt
Process
Marinate for one hour.
Red Pepper Cream Sauce
½ C soaked cashews
½ red pepper, chopped
1 tsp. pink peppercorns
2 Tsp. nutritional yeast
2 Tbs. lemon juice
¼ C water, more if needed
Process
Blend all ingredients until smooth.
Process
Combine all ingredients in a bowl. Twist pasta in your hand until it’s swirled together and place in the middle of a serving plate.
Chiffonade fresh parsley for garnish.
Chocolate Cake
This is one of all time favorite raw desserts. It's ridiculously delicious and It's not at all difficult or time consuming to make. Share this with someone you love. They'll think you were in the kitchen for hours. On the other hand, keeping it all to yourself isn't a bad idea.
Chocolate Cake Ingredients
Bottom Layer of Cake
¼ C date paste
2 Tbs. almond milk
2 Tbs. agave
1 Tbs. vanilla extract
2 Tbs. coconut oil, melted
1 C almond flour, sifted
1 C sprouted buckwheat groat flour,sifted
½ C desicated coconut, ground into fine flour, sifted
¼ C cacao powder, sifted
1 pinch salt
Top Layer of Cake
½ C cacao powder, sifted
½ C maple syrup
¼ C coconut butter
Whisk all ingredients until very smooth.
Process
In a blender, combine all wet ingredients until smooth. Set aside.
Mix dry ingredients by hand in a bowl.
Make a bird’s nest and gently add wet ingredients into middle of dry bowl until batter is formed.
Add extra flour if too sticky.
Roll the dough into a ¼ inch thick sheet.
On parchment form the bottom layer with round or shaped ring molds.
Cover with the top layer and freeze until set.
Refrigerate until ready to eat.
Crispy Cauliflower Steaks
Heirloom cauliflowers are so beautiful. I went with the vibrant purple for this dish because we eat with our eyes first.
Ingredients
1/2 head cauliflower, sliced thin, vertically
2 Tbs. coconut aminos
1 Tbs. coconut nectar
1/4 C sprouted walnuts, (soaked and dehydrated)
1 Tbs lemon emulsion
1 Tbs each, mint and basil
pinch salt and pepper
Lemon Emulsion
1/2 preserved lemon, rind only, diced
1/4 C lemon juice
1/2 C olive oil,
pinch salt and pepper.
Process
Mix coconut aminos and nectar in a shallow bowl.
Coat cauliflower to coconut dressing on each side.
Place each steak on mesh dehydrator sheet.
Process walnuts until crumbs.
Coat the side facing up with walnut crumbs and scatter with fresh hebs and season with salt and pepper.
Dehydrate for 4-5 hours until crispy but not completely wilted.
For lemon emulsion: blend lemon juice and rind first. Stream oil in slowly to emulsify until thick.
Assembly
Plate steaks with a dollop of lemon vinaigrette and additional mint or other fresh herbs on each steak.
Serve while still warm from the dehydrator.
Cauliflower Couscous
I love the transformation of cauliflower in the food processor. Depending how long it's processed It can used to replace couscous, rice or quinoa. Peas are a delicious and colorful accompaniment. This is a super easy and quick lunch or side dish.
Ingredients
1/2 head cauliflower, rough chop
1/4 C sprouted walnuts (soaked and dehydrated)
2 Tbs olive oil
2 Tbs. lemon juice
1/2 tsp prepared mustard
1/4-1/2 tsp. curry powder
pinch salt and pepper
10 pea pods, remove peas and set one said.
1 scallion, sliced very thin
2 tbs each cilantro and mint, chifonade
Process
Process cauliflower and walnuts together until the size of couscous or rice.
Transfer to a bowl and dress with next five ingredients.
Mix with peas, onion and herbs.
Assembly
Place round mold in the center of a shallow bowl and spoon in couscous to fill.
Top with a few more peas and herbs.
Remove mold carefully.
Slice the remaining pea pod in half vertically for garnish.
Makes One Large Serving to Share.
Top 10 Smoothie
My experiment with this Top 10 smoothie, was toto see if I could get the top 10 super foods to tastes delicious blended together. It didn't require much. Simply the addition of a frozen banana to sweeten it and voila.
YIELDS TWO SMOOTHIES
Top Ten Smoothie
1 C kombucha or coconut water or base of your choice
1 frozen banana
6-8 ice cubes
2 dates (optional)
_______________
1 Tbs spirulina
1/2 Tbs chlorella
1/2 Tbs marine phytoplankton
1 Tbs liquid blue/gren algae (E3 Live)
1 Tbs bee pollen
1 Tbs raw honey
1/2 Tbs maca
1 tsp camu camu powder
1 Tbs coconut butter
1 tbs cacao powder
1 tsp acai powder
1 Tbs Dragon herbs "brazillian magic" green powder
1 Tbs tocos
Process
Build high speed blender in order of ingredients listed. Blend on low speed until well incorporated. then bring to high speed until all ice and powders are completely smooth. Top with extra cacao and swirl into smoothie. Enjoy and let me know how you like it!
Crêpe Du Jour!
This raw vegan Nutella crepe is even better than the ones on the streets in Paris. Eat as many as you want!
I love writing recipes that re-create food I've experienced while traveling. The flavors instantly transport me back to a specific time in my life and I linger in the memories of a past trip or experience. This raw vegan Nutella crepe is even better than the ones on the streets in Paris. Eat as many as you want!
Nutella Crêpes
Crêpes
1 pear
1 C coconut meat
1/2 C water
2-3 tsp lemon or lime juice
1/4 C date - apricot paste*
1 tsp vanilla
Process
In a food processor place 3/4 C each pitted dates and dried apricots. Process until a ball forms.
In high speed blender place al ingredients and blend until smooth. Spread into large round circles on a reflex sheet and dehydrate 8 hours or overnight.
Nutella Spread
1 1/2 C hazelnuts
1 C dates
1/4 C cacao powder
1/4 C plus 2 Tbs hazelnut milk
Process
In a food processor process hazelnuts until finely ground. Sift out flour and process remaining into butter. Add dates and process util incorporated. Add cacao powder and mix. Add milk until creamy.
Assembly
Spread hazelnut spread evenly onto round crêpe. Top with banana chips or anything you like. Fold and eat! RAW 4 NRG!
RAW B46
When I fuel my body before 6PM with raw energy food and receive all the living enzymes, vitamins, minerals, super foods and super herbs, I can choose a warm evening meal with confidence that my energy will remain high.
Try the Raw Before Six Diet for added energy all day long!
When I'm traveling and eating in restaurants morning and night, I opt for the RAW B46 plan. Cooked food in the evening is easier and more sociable. Not to mention more satisfying in the winter months. When I fuel my body before 6PM with raw energy food and receive all the living enzymes, vitamins, minerals, super foods and super herbs, I can choose a warm evening meal with confidence that my energy will remain high. Even if you're not traveling, the RAW B46 plan is an easy and realistic lifestyle!
Sample Menu
Morning
Matcha tea, green juice (click on Juice bar for recipes)
Breakfast
Chia seed pudding with organic berries.
(see Cheerful Chia post or click on "The Cafe")
Lunch
Zucchini noodles or Kelp noodles with a sauce of choice, lots of veggies and topped with avocado and hemp seeds. (click on "The Cafe" for recipes)
Snack 1
Green smoothie
Snack 2
Spouted nuts and seeds. Fresh fruit.
Try a raw B46 delicious and filling MACRO BOWL like this one with kelp noodles, kale. zucchini. avocado. peaches and tofu.
My "Energy Food" recipe and nutrition guides, can get you started, organized and enthusiastic.
RAW B46 is the easiest way to establish your living food diet! Go to my "shop" to see my three ebook modules series.
Secret Sea Smoothie
The last five years of my life have been centered around changing tides, ebb and flow and riding the waves of this lovely life. Standing and facing the ocean is a powerful reminder of just how insignificant the menutiae of my life is, and in stark contrast, feeling the enormity of the universal and it's infinite energy.
Living at the bottom of the ocean is another powerful and important source. Possibly the most nutritionally important food discovery for land creatures, like us. Sea algae and sea vegetables blow land vegetable out of the water!. Sea algae are at the top of the super food chart with dense amounts of vitamins, minerals, fatty acids, and amino acids.
About Marine Phytoplankton
This single cell micro algae is the foundation of the food chain, and is considered to be one of the most powerful super foods, and one of the most nutrient dense, bioavailable foods on the earth, containing all amino acids for complete protein and all 92 minerals.
Here's the best part, due to it's microscopic size and concentrated nutritional value, the body quickly delivers the proteins, vitamins, antioxidants, minerals, trace minerals, chlorophyll, pigments, essential fatty acids, phytonutrients, and phytochemicals directly to our cells bypassing digestion! Amazing, right? There's more.....
Through the process of photosynthesis, marine phytoplankton produces nearly ninety percent of the Earth's oxygen and absorbs most of the Earth's carbon dioxide! Vital nutrients and energy is also produced in the process. There are only four species beneficial for human consumption, with the Nannochloropsis gaditana variety being most common. It can be purchased in raw unprocessed liquid
or raw powder form.
About Spirulina
Multi-cell blue green algae
300 times more calcium than dairy milk per gram.
Complete Protein; contains all amino acids.
Minerals: Easily absorbable Iron, Calcium, Magnesium,
Zinc, Phosphorus, Copper, Manganese, Boron, Iodine.
Vitamins; A, C, D ,E, K, V, B1, B2, B3 B6, B9.
More Phytonutrients / 5 servings of fruit and veg.
About Chlorella
Single cell green algea.
400 times more chlorophyl than wheat grass.
Vitamins; A, C,D, E,K, V, B1, B2, B6, B12.
Minerals: Iron, Calcium, Magnesium, Zinc, Phosphorus
Omega 3 and 6 fatty acids.
About E3 Live
This blue green algae is harvested in a lake not the ocean but it boasts 65 vitamins and minerals and is a rich source of chlorophyl. Available in frozen liquid form. Hint: defrost and pour into ice cube trays, refreeze for perfect individual serving size.
Sea Smoothie Recipe
Base
1 C. gynostemma based herb tea, brewed and cooled.
Core
2 C. Spinach
1 C. Kale
1/2 Cucumber
1 Whole Grapefruit, peeled
1 Whole Lemon, peeled.
Sea Vegetable Enhancers
1 Tsp. Spirulina
1 Tsp. Chlorella
1 Tsp. Marine Phytoplankton
1E3 Live-ice cube
Super Foods
1/2 Tsp Maca
1 Tbs. Tocotrienols
Frozen
1 Frozen Banana
4-5 Ice Cubes.
Topping
Bee Pollen
Process
Build the blender in order of ingredients. Blend on low and finish on high speed. Top with Bee Pollen or Hemp Seeds. Get ready for this smoothie to blow you out of the water.
Upgrade Yourself
When it comes to your diet it's all about upgrades and there's no reason to wait or leave it to chance.
Did you buy a seat in coach but hope for an upgrade to business class for a long journey? Are you limping along with an old cell phone waiting to qualify for upgrade? When it comes to your diet it's all about upgrades and there's no reason to wait or leave it to chance.
When we know better we can do better. These are all small but important upgrades that makes a big difference in your energy and overall health. So start your personal journey by upgrading yourself for all of life's destinations!
Top 12 upgrades
Upgrade from soda or fruit juice to vegetable juice or a green smoothie.
Upgrade from diary milk to almond milk or hemp seed milk.
Upgrade your sweetener from fructose corn syrup or processed white sugar to coconut sugar, date sugar, date syrup, coconut nectar, agave, maple syrup or raw honey.
Upgrade from white or wheat pasta to zucchini noodles or kelp noodles.
Upgrade from raisins and cranberries to goji berries, white mulberries and golden berries.
Upgrade from canned vegetables to certified organic fesh produce.
Upgrade from canola or vegetable oils to olive, sesame, coconut or grape seed oils.
Upgrade from peanut butter to raw almond, pecan, walnut or hazelnut butters.
Upgrade from wheat bread to gluten free, sprouted bread or raw bread.
Upgrade your negative friends to positive people.
Upgrade tap water or water in plastic bottles to spring water in glass bottles.
Upgrade entitlement to gratitude.
Cheerful Chia
Chia pudding is the modern, delicious, super food, version of oatmeal swapping carbs for pure protein and increasing the nutritional value.
Chia “oatmeal” brings back childhood memories of long midwest winters when my British father made porridge for us on cold mornings and then said “cheerio” as he left for the office. Chia pudding is the modern, delicious, super food, version of oatmeal swapping carbs for pure protein and increasing the nutritional value.
Modernizing my diet has been a metamorphosis revealing a fresh new me! Staying current and accepting change is part of personal growth and should be embraced. I've found the effort and risk of restarting new chapters of my life always leads me to a healthy place. So start investing in your health one small chia seed at a time.
Don’t be fooled by the size of chia. A one oz. serving equals 2 Tbs. of chia seeds. Chia is a perfect protein, high fiber seed that absorbs ten times its weight in water to keep your belly full. Chia also contains Omega 3 fatty acids for brain health, tryptophan to regulate appetite, 11 grams of fiber, 4 grams of protein, 9 grams of fat (5 of which are Omega-3s), 18% of daily RDA of calcium for bone and teeth health, manganese, magnesium and phosphorus for cell and tissue growth and repair. Also Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1(Thiamine) and Vitamin B2. This is particularly impressive when you consider that one oz. is only 137 calories!
Hemp Milk
¼ C hemp seeds
½ C. spring water
Process
Blend hemp hearts and spring water for 30 seconds or until milk forms.
Chia Oatmeal
2 Tbsp. chia seeds
1 banana
½ tsp. cinnamon
½ tsp. vanilla
½ -1 C. hemp milk
Process
Layer all ingredients together in the milk in a glass jar.
Stir well, cover and place in the fridge for one to two hours.
Mix gently with spoon after one hour to check thickness.
Ready when consistency resembles oatmeal.
Top with your choice of fresh or dried fruit and berries and granola!
Pure and Simple Truffles
Fortunately my recent chocolate cravings coincide with learning that raw cacao is one of the most important antioxidants and beneficial super foods!
A confessed pastry lover, yes! But I’ve never been a chocoholic until recently with the onset of peri menopause. Cacao has officially crept onto my radar. Now, when it's chocolate I want, nothing else will do! Fortunately my recent chocolate cravings coincide with learning that raw cacao is one of the most important antioxidants and beneficial super foods! I’ve also learned to listen to what my body tells me it needs, and these truffles are so healthful we all need to eat them!
Along with Cacao's antioxidant powers, this super food is loaded with PEA (the feel good, love neurotransmitter), resveratrol, vitamin A, B1-B6, C, E, Omega 6 fatty acid, tryptophan, serotonin and a host of trace minerals and enzymes. This recipe can also be spiked with tonic herbs too; a dropper of schizandra and goji berry to cleanse your liver or ho shu wu extracts to increase your stamina and up the healing ante.
There are many versions of raw cacao truffles but most include loads of cashew butter, cacao butter and agave which are calories and fat laden, albeit good fats. However, these super creamy dreamy chocolaty truffles are from my “pure and simple” pastry line which contain just fruit, nuts and spices, a small amount of healthy fat and no sugar.
Raw food lends itself exceptionally well to sweets. For taste alone, I’ll choose a raw desert over a traditional baked version hands down. Try a raw cookie, ice cream, cinnamon roll, pie, cheese cake, brownie or truffle but be ready it’s the gateway drug to raw food!
Hazelnut Cacao Truffle Base
1 C dates
------------------------
½ C. hazelnut meal
½ tsp. cinnamon
½ tsp. hazelnut extract (or vanilla extract)
¼ C. cacao powder
Topping
½ C. hazelnuts,
1 tsp. cinnamon
coconut sugar.
Process
Topping: Process topping ingredients into a fine powder. Set aside.
Truffles: Process dates until they form a ball. Remove ball from food processor and set aside. In processor, pulse hazelnuts, cinnamon and flavored extract of choice until finely mixed. Add date ball until combined. Add ½ of the cacao until well incorporated. Add second half and process until smooth. Roll into a big ball, cover and refrigerate over night. Roll truffles into small balls and roll through agave and then toss in powder topping. Refrigerate until ready to eat.
Garam Masala Truffle Base
1 C. dates
-----------------
4 C. cashew meal
½ tsp. garam masala
½ tsp. vanilla extract
1 tsp. coconut sugar or one dropper of liquid stevia
¼ C. cacao powder
Topping
¼ C. garam masala
2 Tbsp. coconut sugar
Process with above instructions.
Berry Truffle Base
1 C. dates
----------------
½ C. macadamia nuts
¼ tsp. ground ginger
¼ freeze dried berry of your choice
½ tsp. vanilla extra
Topping
1 pkg. freeze dried berries
½ tsp. vanilla powder or extract.
Process with above instructions.
Food Coloring
We seem to complicate health and nutrition too, but go figure, "Mom Nature" has conveniently color coded her food for easy directions and use! It's like Garanimals! The food is telling us simply by it's color, what to eat to nurture and heal specific parts of our body.
Life can be hard and complex. So why is it that we often choose multiplicity over simplicity? Is more really better or can too many material possessions and commitments really become trappings?
We seem to complicate health and nutrition too, but go figure, "Mom Nature" has conveniently color coded her food for easy directions and use! It's like Garanimals! The food is telling us simply by it's color, what to eat to nurture and heal specific parts of our body. But the color isn't just for coding purposes, the color itself, can be the most nutritious part of the food. The red color in beets for instance, is called Lycopene, which is one of the most powerful antioxidants and plays an important role in preventing cancer and heart disease. Lycopene is a carotenoid and gives fruit and vegetables their red color. i.e.; tomatoes, beets, watermelon, guava, red peppers, grapefruit, etc.
RED
Heart, Blood.
ORANGE
Anti-inflammatory.
YELLOW
Tissue Builder, Tissue Repair.
GREEN
Liver Cleanser, Neutralizer, Detoxifier.
BLUE
Stem Cells, Bone Marrow, Throat, Creativity.
PURPLE
Brain, Central Nervous System.
BROWN
Intestines, Digestive Tract.
WHITE
Lungs, Yin Energy,
BLACK
Jing. Life Force Energy, Longevity.
So look no further and keep it simple stupid!
Sure, I love beautiful things and I'm excited by the opportunities in the physical world, but heading into my mid fifties I know my purpose on earth is not to accumulate more stuff or overextend myself to social situations and people that drain me, in order to to keep up appearances. Less really has become more! I credit that realization to my raw food evolution; clearing my mind, healing my body and opening my eyes and spirit to see and accept what is, and what is right in front of me.
Super Squares
These are so nutritious that a couple of squares count as a square meal or snack chock full of antioxidants, resveritrol, protein, and just plain deliciousness!
It’s a cookie! It’s a power bar! It’s super squares!
I really didn’t know what to call these when I created this recipe late one night when I wanted a big spoonful of cookie dough but also something nutritious, sweet and sensible that I could take traveling for the Thanksgiving holiday. These are so nutritious that a couple of squares count as a square meal or snack chock full of antioxidants, resveritrol, protein, and just plain deliciousness!
Many raw foods have methyl groups which combat toxins. (cooked foods do not) Goji berries contain CH3 (three methyl groups) which is excellent for cleansing toxins and bad estrogens. I include goji's in as many recipe's as possible. Nutritionally, goji's "pow, bam and zonk" all over raisins or cranberries.
So be a man or woman of steel and make these super squares!
Ingredients
¾ C. date paste
2 Tbsp agave (optional)
--------
1 ¼ C. almond meal
1 C. cashew meal
¼ C. hemp seeds
1/8 C. chia seeds
¼ C. pumpkin seeds
1 Tbsp. coconut butter
1 Tbsp. maca powder
1 Tbsp. lucuma powder
1 Tbsp. mesquite powder
¼ C. goji berries
¼ C. golden berries
¼ C. dried mulberries
¼ C. cacao nibs
1 tsp. vanilla extract
Pinch salt
Chocolate Syrup
¼ C. Cacao powder
2 Tbsp. date syrup, maple syrup or agave
1 Tbsp. coconut oil melted
Process
1. Mix all chocolate syrup ingredients in a vitamin. Set aside.
2. Add 1 C. dates and 1/3 C. water in a high speed blender until smooth and creamy. Add extra sweetener of choice if desired. Set aside.
3. Process raw almonds and raw cashews (separately) into a flour consistency, but stop before the oils break down into butter.
4. Mix all dry ingredients in a bowl. Add date paste mixture and combine by hand.
5. Spread onto a teflex sheet and dehydrate overnight. Remove and cut into squares. Drizzle with chocolate syrup and dehydrate another 24 hours.
6. These stay fresh in the fridge for a couple weeks!
Shell Games
Hearty satisfying salads are essential in an energy food diet. We need texture, crunch and varying flavors. That's what you get here! Because we cannot live on kale salad alone!
King Oyster Scallop Salad. Fennel. Asparagus. Avocado.
If you’re not a salad lover, you’ll love this salad! The flavors are rich with meaty mushroom umami profiles, and light with citrus asian notes. We eat with our eyes and this salad is easy on them with the oyster scallops resembling the real thing but tasting even better. Because we cannot live on kale salad alone!
King Oyster Scallops
2 king oyster mushrooms
1 ½ Tbsp. olive oil
1 Tbsp. tamari
½ tsp. sesame oil
Juice of ½ lemon
Juice of ½ lime
Pinch salt
Salad Ingredients
8-10 asparagus stalks
1/4 fennel bulb, thinly sliced
Large handful endive leaves
1 avocado, thinly slice
Grapefruit supremes (optional)
Orange dressing
1 tsp. orange zest
Juice of 1 orange
1 Tbsp. rice vinegar
2 Tbsp. tahini
2 Tbsp. tamari
½ tsp. sesame oil
2 Tbsp. olive oil
Pinch salt
Process
Cut off the tops of king oyster mushrooms. Slice the stalks into ¼ inch round scallops shapes. (Optional; use small round cookie cutter to cut perfect oyster rounds) Marinate mushrooms in olive oil, tamari, lemon, salt for 1 hour.
Slice asparagus in half on the bias, thinly slice fennel and avocado and separate endive leaves. Whisk all dressing ingredients by hand in a bowl. Toss all salad ingredients gently in dressing in orange dressing, except avocado.
Assembly
Arrange marinated mushrooms and dressed veggies on a plate top with avocado. Season with a pinch of salt and a half turn of pepper.
Quality vs Quantity
When it comes to cooking, using fewer ingredients, but the highest quality organic ingredients, make all the difference in flavor and presentation.
When I was younger I always wanted more, but with age, I grew to appreciate the concepts of less is more, quality over quantity and simplicity over multiplicity.
Think about how impactful a brief, but deep conversation can be versus a long surface level chat. And isn’t quality time being truly present with family and friends so much more rewarding than catching up on the run? When it comes to cooking, using fewer ingredients, but the highest quality organic ingredients, make all the difference in flavor and presentation.
If choosing quality means choosing less, it’s an easy choice! Quality things lasts longer, taste better, and pay off over time. Accumulating too much stuff can indeed become “trappings” and you really can’t take it with you!
The key to these fruit tartlets is combining just a few specific, high quality ingredients.
Crust Ingredients
½ C medjool dates, pitted and chopped
½ C dried white mulberries
½ C raw sprouted almonds, finely chopped
Vanilla and Strawberry Cream Ingredients
1 C coconut butter
2 tsp. vanilla extract
2 Tbs. raw, honey
¼ C organic strawberries
Topping ingredients
¼ C organic strawberries, sliced
½ organic peach, sliced
Process
For crusts:
In a food processor, process the almonds into a fine meal. Remove almond meal and set aside. In the same food processor bowl, process dates and mulberries until they process into a smooth ball in the processor bowl. Set aside dried fruit mixture in a bowl. By hand (with gloves if you prefer) mix the almond meal with date mixture. If it’s too loose add more meal and vs. Line two mini tart pans with removable bottoms, with saran wrap to line the bottom, press crust mixture into tartlet pans. Refrigerate or freeze to set.
For vanilla and strawberry cream:
Soften coconut butter until it’s creamy and smooth by adding very warm water in a bowl and setting the coconut butter in another container that floats in warm water until softened/melted. Add all ingredients except strawberries, in a high-speed blender. After fully creamed, remove half of mixture in half and set aside. Add 1/8 C strawberries to mixture and puree together. Add a few more strawberries but don’t allow the cream to become too thin. Fill crusts with cream. Refrigerate to set about 30 minutes.
Garnish:
Vanilla cream crust with sliced peaches. Garnish strawberry cream crust with sliced strawberries.
Pretty Pops
Fresh coconut water is one of the richest natural sources of electrolytes which makes it the best sports drink around.
Summer is here, and it's important to stay hydrated in the heat, or any time. Drinking enough water is something I struggle with, so I made these healthy, hydrating treats to add to my liquid intake.
Coconut water has so many amazing health benefits (see my post "Island Inspired" for the complete list) but when the temps rise, its the way in which the coconut water hydrates the human body that's so remarkable. Fresh coconut water is one of the richest natural sources of electrolytes which makes it the best sports drink around. So grab a coconut and a straw and you're good to go!
The key, however, is to get the water fresh from the young Thai coconut. Breaking open a coconut is potentially tricky but once you practice a few times, you'll be a pro. I use an old sturdy, large chef knife and a hammer. I gently pound the knife with the hammer at the top of the coconut on three sides to make a triangular opening.
After I pour the delicious sweet water into a jar, I cut the coconut in half and carefully scoop out the rich coconut meat avoiding the brown pith. The meat is a precious commodity to make egg salad, noodles, ice-cream and so many other yummy raw delicacies. The coconut meat and the coconut water can both be frozen for a few months and easily defrosted it in the refrigerator overnight.
Recipe
Ingredients
2 young Thai coconuts
1 handful edible Nasturtium flowers
**or any edible pretty decoration.
Process
Open the top of the fresh coconut. Pour coconut water into a jar or bowl. Stir in flowers or any other edible decoration. Pour into the popsicle mold and push the wooden stick down a few times to push down flowers because they tend to float to the top. Freeze overnight.
Green Goddess
Goddess: "A female being of supernatural powers or attributes, believed in and worshiped by a people".
I think all female beings are goddesses. As women, we must worship and love ourselves and believe in your own attributes and natural powers. When we practice self care everything else falls into place.
Green vegetables have super natural powers too by protecting us from disease and cancer. So while you worship at the temple of you, whip up this luscious green dressing and receive all the attributes of a nutritious green goddess salad.
Ingredients
Green Goddess Dressing
1 avocado
3 Tbs. olive oil
1 Tbs lemon juice
1 Tbs. apple cider vinegar
1 Tbs. fresh chives, minced
1 Tbs. fresh tarragon, minced
1 Tbs. apple Mint, minced
1/2 tsp salt
1/4 tsp pepper
1 C Water
Salad
1/2 head escarole, watercress or greens leaves of choice
1 C broccoli, sliced small
1/4 zucchini, small dice
2 Tbs. pumpkin seeds
1 tsp. capers, dehydrated
olive oil
Garnish
Dried broccoli chips or kale chips.
Process
Blend all dressing ingredients, taste and adjust for acid and salt balance.
Spoon dressing onto the bottom of plate.
Dress green very lightly with olive oil, salt and pepper
Arrange veggies in an attractive way on top of the dressing
Add a few dollops of dressing randomly on top of lettuce.
In a separate bowl, dress broccoli and zucchini with green goddess
layer on top of greens
Top with pumpkin seeds, capers and crispy broccoli.
Magical Mushrooms
Did you know mushrooms have super immunity qualities? Did you know mushrooms contain nutrients with powerful anticancer effects that block viruses and cancer cells from mutating? Did you know mushrooms prevent the production of estrogen/estradiol which accelerates the growth of breast cancer, and guard us from weight gain?
Yes, mushrooms contain good amounts of micronutrients and have that delicious umami flavor, but the overwhelming benefit of mushrooms is their ability to prevent and reverse cancer, especially breast cancer. According to Dr. Joel Fuhrman, who wrote the books "Eat to Live" and "Super Immunity". "Eating one or two mushrooms per day reduces women's risk of Breast Cancer by 64%, even the ordinary button mushrooms" He recommends these highest antioxidant foods: Greens, Onions, mushrooms, beans, berries and seeds.
Mushrooms contain aromatase inhibitors which helps us maintain optimal weight, by inhibiting our blood vessels from feeding fat cells, so they cannot grow or multiply. At the same time they inhibit our blood vessels from allowing viruses or cancer cells to mutate. That's magical!
Ultimately we're all responsible for our own health. I say, let's practice preventative medicine and use nutrition as ammunition!
Shiitake, Lion's Mane and Crimini Mushrooms
Vegan Mexican Stuffed Peppers
Do you love the flavors of Mexican food but not the fat and calories?
I always say, “Mexican is my favorite food group” I love the flavors of tomato, cilantro, peppers, lime, corn, avocado, beans, cheese and mole all mixed together. This recipe is a healthy version that incorporates many of the flavors that make Mexican food so delicious....but it’s been flipped.
The saturated fats and unhealthy carbs are replaced by essential healthy fats (from avocado) and high protein from seeds and nut cheese. So go ahead and enjoy this healthy pleasure!
Since I moved to NYC, I found a little place to get my Mexican food fix called Gina Mexicana on 61st St. between 3rd and Lex. It's has numerous healthy menu choices as restaurant food goes, and with cute atmosphere. Nothing too fancy; just surprisingly yummy, healthy food and delicious margaritas too!
Sunflower Seed Beans
¾ of one dried chipotle chili (reserve water) Presoak for 4 hours
8 sun dried tomato halves (reserve water) Presoak for 4 hours
2 C sunflower seeds, soaked and drained, then set aside a few tablespoons. Presoak for 4 hours
1 jalapeño pepper
2 green onions
¼ C packed cilantro with stems, chopped
pinch chili powder
½ tsp. salt
¾ tsp. cumin powder
¼ C olive oil
1 tsp. lemon juice
Macadamia Cheese
1 C plus 2 Tbs. raw macadamia nuts, soaked in cold water 2-4 hours
¼ C olive oil
1 Tbs. shallot, diced
2 tsp. lemon juice
1 tsp. salt
1 Tbs. nutritional yeast
pinch each, chili powder and cayenne pepper
Peppers
2 red bell peppers or 2 poblano peppers
Filling Ingredients
1 C organic corn, cut off the cob
1 C diced zucchini
½ C tomatoes, diced
2 Tbs. diced red onion
1 Tbs. cilantro
2 tsp. lime juice
Pinch cumin
Pinch salt and pepper
Process
Peppers
1. Wash peppers, slice lengthwise and clean out any seeds, set aside.
Filling for peppers
1. Combine all ingredients in a bowl and allow to marinate for 20 minutes.
Beans
1. In a food processer, mix the sundried tomato, chipotle and sunflower seeds first until smooth.
2. Add all remaining ingredients.
3. if you need to thin the mixture so it mixes to a smooth and creamy refried bean texture, add some of the tomato water, 1 tbs. at a time. Or if you like heat, add some of the chipotle water 1 tbs. at a time.
4. Adjust seasoning to taste.
5. Add a few tablespoons of extra sunflower seeds on top for a chunky texture. Set aside
Cheese
1. Place all ingredients in a food processor
2. Process for a few minutes scraping down sides with spatula to fully incorporate.
Assemble
Fill the peppers with marinated filling mixture.
Top the pepper wth a generous scoop of bean mixture and macadamia cheese.
Garnish with black olives and lime wedges.
Guacamole and/or Pico de Gallo are also good accompaniments.
Place in the dehydrator for 2 hour to soften and warm or place in the oven at 325 degrees for 15-20 minutes until the pepper is softened a bit.
Beat of my Heart Juice
I love green or red juices. Drinking vegetable juice is the quickest and most delicious way to super charge my body and mind. I love beet juice for generating my energy, balancing my weight, boosting my mental clarity and elevate my mood.
This red juice does just that! Red beets are a high source of betaine; betaine is a vital to good cardiovascular health. Betaine lessens your body’s concentration of homocysteine, a harmful substance that damages blood vessels and can contribute to vascular disease, stroke and heart attack.
Beet juice is also high in Vitamin C and a natural source for liver detoxification. Beets provide heavy antioxidant and anti-inflammatory support. However, like most vegetables, cooking beets reduces their nutrients and important phytonutrients, which is the advantage of juicing beets. One beet has about 58 calories, 4 grams of fiber and 9 grams of sugar. Because it’s high in natural sugar it will keep your craving for processed white sugar at bay.
Ingredients
2 red beets peeled and chopped to fit into juicer
1 yellow beet peeled and chopped
1 whole cucumber, washed unpeeled
2 stalks celery, washed
2 carrots, washed
1 whole lemon, washed and quartered
Process
Juice as per juicer manufacturers instructions or go to your neighborhood juice bar of choice and order this beet juice.