Island Inspired
I had the good fortune of being invited on a girls trip with some of my dearest friends to the Turks and Caicos Islands. I love the camaraderie of being with amazing and dynamic women of substance who know how to sustain true friendships spanning many years and many of life's changes.
These ladies are the brain trust of the last five years of my life. That said, we still carry on like young girls calling each other our long standing nicknames; Scoobie, Scule, Speeda and Scrappy.
Scoobie, has a beautiful zen house on Pine Cay; an exquisite, pristine and practically deserted island with a spattering of homes and one small hotel. It's the perfect serene spot to gather thoughts, process life and just be. Which we all did, along with long, beach power walks, long, beach power talks and lots of good food and bubbly. How can you go wrong?
One of the most fun things was when one of the hotel staff scaled up the side of a palm tree and cut down young green coconuts for us to drink fresh coconut water. Iit was amazingly delicious!
Coconut water is possibly the most nutritious drink offered up by Mother nature. Here are the TOP 10 coconut water health benefits you might not know.
Low in calories (40 cal in 8oz.)
Cholesterol and fat free
Four times more potassium than bananas by weight
Aids in appetite suppression
Moisturizes the skin
Contains five essential electrolytes that are in the body
High in fiber / aids digestion
Reduces the occurrence of acid reflux
Reduces blood pressure
Perfectly hydrates the body because it's isotonic (the same pressure) as our human blood, plasma, tears, lymph and other body fluids. Okay, one more! Rich in nutrients
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
Fast Food
I walk fast. I try to think fast and one thing's for sure; I love food that's fast! Life can be fast and furious and we all need a quick solution that will keep us from reaching for a processed, sugary, greasy, naughty bad bad thing!
I have a few criteria for my fast food. It must be carefully selected in advance, plentiful and waiting within arms reach day or night. It must be organic, colorful, bursting with flavor and able to satisfy me with nutrients and living enzymes. It must be packaged in a biodegradable wrapper that I could throw in the bushes, if need be, for a little animal to enjoy as I run from one thing to the next, fast.
Life goes by so fast. Slow it down and consciously care for yourself by eating fast food.
This kind of fast food is one of the best ways to break a sugar addiction by replacing processed sugar with natural sugar and satisfying the sweet tooth by satisfying your body with what it really needs. Oh, and eat as much as you want! That's not something you hear often with the western american diet, but In this case, the more you eat the more you benefit! So get on the fast track and stock up!
My favorite fast foods.
1. Mandarin 2. Berries 3. Bananas 4. Cherimoya 5. Apples 6. Pears 7. Persimmons 8. Celery 9. Blood Oranges 10. Mangos 11. Plums 12. Peaches 13. Nectarines 14. Grapes 15. Dates 16. Figs 17. Nuts 18. Dried fruits 19 Carrots 20. Pea pods
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!
Kale Kick!
Kale Granola
I love sneaking veggies into sweet treats to up the antioxidant quotient. Kale and many other veggies have a relatively neutral flavor and add an extra crispy crunch to the granola. I love this kale granola and I know you will too.
Kale granola Ingredients
Wet ingredients
6 dates
6 dried Turkish apricots (or 1/4 C golden raisins or 1/4 C figs)
1 Tbs. lemon zest:
Dry ingredients
6 leaves of shredded kale
1/4 C sprouted almonds
1/4 C sprouted pumpkin seeds
1/4 C sprouted sunflower seeds
1/4 C golden raisins (or dried blueberries, cherries, mulberries, gojiberries)
Optional flavor add in: 1/4 C Cacao powder
Process
In a food processor with a metal blade, mix wet ingredients until a ball forms.
lace in mixing bowl.
Process dry ingredients briefly, just until chunky
Add to mixing bowl.
Mix by hand until all ingredients are well incorporated. (if too wet, add more nuts, seeds, and vice versa)
Press batter by hand onto a cookie sheet. (optional: lightly oiled with melted coconut oil)
Slice into bar shape before baking.
Dehydrate for overnight at 115 degrees or bake at 300 degrees for about 10 -15 minutes until firm.
Endless Possibilities!
I turned the speed limit this year. It feels amazing to be 55! In some ways, I wish I could stop the clock. Not because I’m opposed to becoming a very old woman-(hopefully!), but because, I’m so grateful for this moment in time. I have love in my life, beautiful and successful children, healthy, loving parents, wonderful siblings, lifelong friends and new friends too. I feel so fortunate and I don’t want any of it to change. But time marches on. The future, while always unknown, is exciting and full of so many opportunities and possibilities. I feel as if my life’s journey has just begun.
One thing I can count on every day to give me the energy I need to enjoy all of life’s blessings is the food I use to fuel my body. I chose good carbs, lean protein, healthy fats and natural sugars.
The other day, I created collard tacos with beans for my lean protein, mushrooms, broccoli, cauliflower, peppers, onions and tomatoes for my good carbs, avocado and olive oil for my healthy fats and mango salsa for my natural sugar. The possibilities are endless with tacos…. just like the future. Add a margarita and life’s looking pretty good!
Ingredients
3 collard leaves, washed and sliced in half vertically
5 romaine lettuce leaves, finely chopped
5 grape tomatoes, quartered
Fajita Mix
½ red, orange, yellow pepper, each
½ white onion
1 Tbs olive oil
Main Veggies
2 portobello mushrooms
2 C broccoli
2 C cauliflower
1 Tbs. olive oil
Black Beans
2 C black beans
1/2 jalepeno pepper, seeded and diced
1 tsp. cumin
1 tsp. turmeric
Pinch salt & pepper
Salsa
1 C mango, diced
1 C jicama, diced
Juice of 1 lime
½ C cilantro leaves
Guacamole
2 avocados
Juice of 1 lime
1/2 jalepeno pepper, seeded and diced
Pinch sea salt & pepper
Crudite “Chips”
½ cucumber, peeled and sliced in rounds
1 large carot, peeled and sliced in rounds
½ jicama, peeled and sliced in thin chip size pieces
½ zucchini, peeled and sliced in rounds
Process
Slice the collard leaves in half vertically removing the spine
Sauté the onion, peppers, set aside
Sauté the sliced portobello, set aside
Steam or sauté the broccoli & cauliflower, set aside
Combine black bean ingredients, set aside
Combine mango salsa ingredients, set aside
Mix avocado gently for chunky guacamole, add any other ingredients you love, set aside
Assemble
Lay collards flat and layer black beans in the middle of each leaf.
Layer peppers & onion mix, then salsa, and guacamole just above on the leaf.
Add mushrooms to one, cauliflower to another and broccoli to another.
Top with romaine and tomatoes.
Fold and eat.
Enjoy the extra guacamole and salsa with crudité “chips”.
Coconut Yogurt
There are only four ingredients in making your own delicious yogurt! It's fast, easy and so good for gut and digestive health!
Ingredients
1 C young Thai coconut meat
1/2 C coconut water
2 Tbs. dried shredded coconut
2 acidopholis probiotic pills
1 C strawberries, sliced
Granola (see sour cherry granola recipe)
Process
Blend all ingredients until smooth. Pour into a mason jar and close the top.
Leave out on your kitchen counter for 24 - 36 hours.
Place back in a blender with 1/2 C sliced strawberries and blend until smooth.
Refrigerate until completely chilled.
Assembly
Layer yogurt in between layers of sliced strawberries and granola
An Apple a Day
I wondered how an apple would taste as pasta. So after a trip to the farmers market on Melrose Place to procured one large, organic fuji apple and some other local ingredients to include, I spiralized the apple into sweet long thin pasta noodles.
This recipe was inspired by an apple slaw that I tasted at a restaurant in Manhattan called Vaucluse. At least I think it was shaved apples in that slaw, but if not, it was a sweet vegetable of some sort. In any case, it made me wonder how an apple would taste as pasta. So after a trip to the farmers market on Melrose Place, I procured one large, organic fuji apple and some other local ingredients to include, I spiralized the apple into sweet long thin pasta noodles. The sweetness of the noodles paired deliciously with the bitter kale, creamy cherimoya and sour pomegranate seeds. After the success of this recipe, I began to wonder what other unexpected produce I could churn into yummy noodles. You can be sure I’ll share whatever I find out.
Ingredients
1 large fuji or other firm apple, peeled
6-7 kale leaves, finely chopped
1 cherimoya or persimmon, sliced
Seeds of 1/2 pomegranate
3 sprigs rosemary, finely chopped
5 chives, finely chopped
3 Tbs. olive oil
1 Tbs. balsamic
Juice of 1 lemon
1 tsp. raw honey
handful pumpkin seeds
Pinch smoked salt & pepper
Process
Spiralize peeled apple
Squeeze ½ lemon on noodles and set aside
Drizzle 1 Tbs. olive oil, 1 tsp. balsamic, ½ tsp. raw honey, salt and pepper on kale: and adjust to taste.
Sprinkle rosemary and chives on kale (set aside 1 tsp of each herb for topping)
Place kale at the bottom of a pasta bowl.
Drizzle 1 Tbs. olive oil, 1 tsp. balsamic, ½ tsp. raw honey, salt and pepper on apple noodles and adjust to taste.
Swirl noodles and place a large handful on top on kale .
Squeeze ½ lemon on top of pomegranate seeds and cherimoya slices.
Liberally sprinkle pomegranate seeds all over the top of noodles .
Insert slices of cherimoya all over the noodles.
Top with remaining fresh herbs and pumpkin seeds.
That's How I Roll
What's fun about hand or cut "sushi"rolls is that anything goes. If i want to use rice as a sticky base that's fine, but I prefer mixing it up and getting creative.
Anything goes when it comes to hand rolls or cut "sushi"rolls. If i want to use rice as a base that's fine, but I prefer mixing it up and getting creative. Sometimes I substitute raw jicama mash or sweet potato or smashed avocado for the sticky base for a all raw veggie roll. This time, I used steamed acorn squash to give the roll it's foundation a warm element. Then I added raw spinach leaves, kelp noodles, avocado, cucumber, and diced radish for crunch. Get creative and see how many veggie combinations you can come up with. Roll it your way!
Makes 2-3 rolls.
Ingredients
Two sheets of nori or soy paper
1 acorn squash, sweet potato or fresh pie pumpkin, cubed.
1 tsp. olive oil
Pinch salt & pepper
1 avocado, sliced
1/2 cucumber, julienned
3 radishes, julienned
10 spinach leaves, whole
1 C kelp noodles, soaked & marinated
1/2 c edamame beans
Process
Steam cubed squash until soft enough to mash
In a small bowl, add olive oil, salt, pepper to squash and smash with a fork
Lay one nori paper on a bamboo mat.
Fill the bottom 1/3 of nori with a thick layer of squash
Layer with spinach, cucumber, kelp noodles, rashes and top with edamame beans.
line the very top 1/2 inch of nori with a thin layer squash to help the roll stick
Roll and cut.
Dip into coconut aminos or any dipping sauce you prefer.
Matcha Latte Tonic
This is my favorite, most delicious morning drink. It wakes me gently and matcha tea time releases light amounts of caffeine over the next three hours.
Matcha Latte Tonic
1/1/2 C. warm spring water
1 Tbsp. organic matcha powder
2 Tbsp raw shelled hemp seeds
Tonic herbs
1 Tsp. he shou wu powder
1/2 dropper of deer antler
1/2 dropper of ant
1/2 dropper of liquid B12 vitamin
1/2 dropper of astragalus root.
1/2 dropper of duanwood reishi
1/2 dropper of marine phytoplankton
2 tsp. honey or 1/2 dropper butterscotch stevia
Super Foods
1 Tbsp. vita-mineral green powder
1 Tsp. brazillian magic (prebioic)
1 Tsp. maca
1 Tsp. lucuma
1/2 tsp cinnamon
1/2 tsp vanilla powder
Process
Place all ingredients in a blender in order of appearance and process on low speed until everything is integrated. Then process high speed two or three minutes until hemp seeds are milky and foamy! Drink.
Berry Good
The sign of a great food experience for me, is immediately imagining a repeat. As was with this muffin. While un-cooking is my specialty, I do enjoy fire, so I employed my raw pastry techniques and produced this nutritious, moist and super delicious very berry muffin recipe to share on rawception.
Been spending time in New York lately. My heart belongs to someone from that state. He shares my birthplace in one of the boroughs, but my family moved to the Midwest two years later so I didn’t grow up there as my mother and grandmother had. Somehow at midlife, love has brought me back full circle. I always feel in my element in New York, especially Manhattan. Always have.
Wandering up to First Avenue to check out a health food grocery, I passed a cute little vegan bakery. In I went. One delicious blueberry muffin later I emerged. I don’t regularly eat baked goods (even vegan) although I love them. But I was in NYC and getting to know the neighborhood, so why not?
The sign of a great food experience for me, is immediately imagining a repeat. As was with this muffin. But even more than a re-eat, I wanted to recreate it myself in a healthier, no white sugar, no earth balance, kind of way.
While un-cooking is my specialty, I do enjoy fire, so I employed my raw pastry techniques and produced this nutritious, moist and super delicious very berry muffin recipe to share on rawception. I had blueberries and raspberries in the fridge so I used lots of both for flavor and color. This recipe is easy to make and super good, so bake these, and treat yourself and that someone your heart belongs to.
Very Berry Muffins
Preheat over to 350 degrees
Ingredients
½ C soft tofu
1/3 C almond milk
1/3 C coconut oil
¼ C mashed ripe banana
1 tsp. vanilla extract
1 C brown rice flour
1 C. almond meal
2 tsp. baking powder
1 tsp. baking soda
1 Tbs. flax meal
1 Tbs. raw honey
1 Tbs. yacon or brown rice syrup
½ tsp cinnamon
1 C blueberries
1 C raspberries
Process
In a blender, mix all wet ingredients
In a separate bowl, combine all dry ingredients
Add wet ingredients to the bowl
Mix by hand
Adjust if too wet or too dry. It should be fairly wet batter
Gently incorporate berries
Grease a muffin pan with coconut oil and spoon into muffin rounds.
Alternate: Grease a cheesecake pan and pour batter into the pan for a coffee cake shape.
Bake for 15 minutes on middle or lower rack, to estimate doneness.
Bake for another 10-15 minutes until golden brown.
Puncture with a toothpick to be sure center is cooked.
Allow to cool completely before removing from pan.
Zucchini Vermicelli & Marinara
When you get the craving for old fashioned meatballs and spaghetti, but want to do it the energy-food way, this is the recipe for you!
Zucchini Pasta. Marinara. Mushrooms.
When you get the craving for old fashioned meatballs and spaghetti, but want to do it the energy-food way, this is the recipe for you!
Zucchini Pasta
2 medium zucchinis, peeled
Sun Dried Tomato Marinara
1/2 C sun dried tomatoes, soak 1 hr., drain well.
1/4 C red wine
1 medium heirloom tomato
1 med or 2 small beets, cubed
1 carrot, peeled
1-2 tsp lemon juice to taste
2 Tbs olive oil
pinch each chili flakes and salt
Mushroom and Greens
1 C crimini or shitake mushrooms
2 Tbs coconut aminos, enough to coat mushrooms.
2 Tbs basil, chiffonade
1 handful baby greens
pinch of chili flakes
pinch of nutritional yeast
pinch salt and pepper.
Process
For zucchini peel two zucchinis and cut in half width wise to fit in the spiralizer. Turn handle to produce vermicelli like noodles.
For marinara blend all ingredients until slightly chunky texture
For mushrooms marinate in tamari or coconut amino for 20 minutes.
For greens sprinkle with salt and juice of 1/2 lemon
Assembly
Dress noodles generously with marinara and set aside.
On a large plate or bowl, place greens on bottom, then layer 3/4 of mushrooms and 1/2 of the basil.
Twirl all noodles in red sauce and gently place on top of broccoli mixture. Keep noodles light with a high peek.
Place addition mushrooms around noodles to decorate and sprinkle with chifffonade of herbs.
Top with chili flakes, nutritional yeast, salt and pepper to taste.
Bon Appetit!
VARIATION
Portobello Meatballs (not pictured)
1 portobello, 1/4 C tahini, 1/4 C red bell pepper-cubed, 1 C walnuts-soaked, 2 Tsp coconut aminos, 2 Tbs basil.
Process
In a food processor combine all ingredients except oil and fresh herbs.Then pulse in fresh herbs. Form into small balls and dehydrate 4-6 hours at 115 degrees until a crust forms on the outside (or sauté in a pan until crust forms and they are heard through). Top dish with meatballs for the ultimate comfort food!
Sesame Noodles & Broccoli
Zucchini and other vegetable pastas are gaining popularity fast. Vegetable slicers/spiralizers are easy to find and so much fun to experiment with. This recipe could also be made with carrot or yellow squash noodles.
Sesame Zucchini Noodles
Zucchinin Pasta
2 medium zucchinis, peeled
Thai Sesame Dressing
¼ C sesame oil
½ C. lemon juice
1/8 C coconut aminos
1 tsp maple syrup
1 tsp chili flakes
2 Tbs cashews, soaked 1 hour
Broccoli and Toppings
1 C broccoli florettes,
cut small
2 Tbs coconut aminos
1 Tbsp. green onion, cut on the bias
1 Tbsp. mint, chiffonade
1 tsp. basil, chiffonade
1 handful baby greens
pinch of chili flakes
pinch of nutritional yeast
pinch salt and pepper.
Process
For sesame dressing blend all ingredients until smooth.
For broccoli and green onion coat and marinate in coconut amino for 20 minutes.
For zucchini peel two zucchinis and cut in half width wise to fit in the spiralizer.
Turn handle to produce vermicelli like noodles.
Assembly
Dress noodles in about two tablespoons dressing. Careful to not overdress.
Use a large plate or bowl to place greens on bottom, then layer 3/4 of marinated broccoli / spring onions, and 1/2 of mint and basil.
Twirl all noodles in sauce and gently place on top of broccoli mixture. Keep noodles light with a high peek.
Place addition broccoli around noodles to decorate and sprinkle with chifffonade of herbs.
Top with chili flakes, nutritional yeast, salt and pepper to taste.
MAKES TWO SERVING. Share with someone you love!
Mango Parfait
This delicious and nutritiously dense parfait is packed with protein to keep you satisfied and keep your appetite at bay for hours. Use Mango or any fruit you love and have on hand.
Mango Super Food Parfait
All Organic Ingredients
1/2 mango, small dice
1 1/2 C hemp milk, or nut milk of choice
1/4 C chia seeds
3 Tbs. sprouted buckwheat groats
1 Tbs. sprouted sesame seeds
1/2 banana
1 tsp. vanilla extract
Sprinkle cinnamon
Sprinkle garam masala
Sprinkle cardamom
Super Foods
Optional; 1/2 tsp. each: maca, acai, mesquite, camu camu, and lucuma.
Process
In a blender, mix all ingredients except seeds.
Add chia, pumpkin and buckwheat and stir by hand into milk mixture.
Allow to rest in refrigerator for at least 30 minutes.
Layer in a glass with diced mango.
Can be made without the super food powders
MAKES TWO SERVINGS
Cucumber Noodles & Escarole
Another delicious and healthy practically no calorie noodle is the cucumber noodle. If you own an ordinary veggie peeler you can make these noodles. so no excuses not to whip up this quick raw energy salad!
Wilted Escarole & Cucumber Noodles
Ingredients
1 Cucumber
1 Tbs. Jalepeno chili sauce
1 Tbs. Olive Oil
Dash Truffle oil
1 Tbs. Lemon Juice
_________
I/2 head Escarole
1 Tbs. Balsamin Vinegar
2 Tbs. Tamari or Coconut aminos
Pinch Sea Salt
Peach, 4 slices
5 Cured Olives, pitted
Edible Flowers
Process
1. Marinate 6-7 escarole leaves in balsamic vinegar and tamari for at least one hour.
2. Shave noodles on all 4 sides of cucumber with a vegetable peeler.
3. Dress noodles with a splash of olive oil, a drop of truffle oil, a squeeze of lemon and pinch sea salt.
4. Slice peaches in thin pieces with skin showing.
5. Mince cured olives
6. Place escarole on bottom layer and sprinkle with chili oil
7. Later cucumber pasta
8. Add peaches
9. Garnish with olives and wrinkle flowers.
10. Enjoy!
Mermaid Salad
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.
Mermaid Salad
Salad
1/2 Package each, dried Hijiki, Wakame and Arame.
1 zucchini, shaved into noodles
1 Carrot julienne
1/2 C Purple Cabbage. julienne
1/4 C Pickled Ginger. sliced
2Tbs. Sesame Seeds.
1/4 C Radish, sliced thin
1/4 C Chick Peas
Process
1. Submerge dried seaweeds in plenty of water and soak for 30 minutes.
2. Drain seaweed and rinse well.
3. Chop all land vegetables.
4. With a vegetable peeler, shave thin flat noodles from the zucchini, turning to slice all four sides leaving the soft center out.
5. In a large bowl add sea vegetables to land vegetables.
Sesame Dressing
1/4 raw Sesame Oil
2 Lemons, juiced
2Tbs roasted Sesame Oil
3 soft Dates plus 1 Tbs water or
1 Tbs agave syrup
1 Tbs. Raw Almond Butter
Pinch salt and pepper
Process
1. Blend all dressing ingredients, adding oils in last.
2. Dress salad liberally!