A Personal Journey to Reverse Type 2 Diabetes

Friday, January 9, 2015

I Have a Dream

What if we lived in a world where we had access to fresh, real, organic food at our disposal inexpensivly everywhere we went. What if our schools served healthy fresh meals to our children, hospitals served those same healthy meals to the patients and out of the cafeteria for the staff and visitors. How would it be if a vending machine dispenesd healthy food and you could go to a fast food restaurant and have a dollar menu with salads, fruit and veggies. I would love to live in that world. What about you?

We could have that world. A world of healthy people, not obese, sick and living on prescription medication. We have to demand that world. How do we do that you ask. By our shopping dollars. Every dollar we spend is a vote for a way of life. When we stop buying the foods that are hurting our health and buy the foods that heal our bodies we are telling the food producers what to provide. They will be forced to comply to our demands if they want to stay in business. Sadly it is more profitable for them to make and sell food like substances, loaded with chemicals, GMO's and unhealthy ingredients. These same companies can produce healthy, natural, organic alternatives to their products. We have to demand that they do so now.

There are many reasons we no longer have the world I am describing. The main reason is government subsidies to the wrong foods. Corn, sugar and other not so healthy foods are being subsidized to be cheap while basic nutritional foods are skyrocketing in price. This is why you don't see healthy food on the value menus. It is time we rethink our food, the damage it has done to our health and how if we made a few simple changes everything would be so different. I truly believe that we can change this way of thinking and our unhealthy food production. Our health and lives depend on it.

I have a dream. A dream of an America that has gone back to its roots literally and changed from the "SAD" western diet to the new "Happy Meal" the one that gives life, good health, restores our bodies to a healthy form and is available to everyone all the time. That is the world I want to live in.

Choose the best food for the best health.

Cherise Scally

Thursday, September 6, 2012

Do we need expensive suppliments?

     Although vitamin supplements are common, they might not be necessary. It is better for a healthy person to obtain vitamins through whole foods instead of vitamin supplements. Whole foods have nutrient combinations that cannot be copied in supplement form. Eat a variety of fruits, vegetables, grains, dairy, meat and beans. Eating a variety ensures you obtain different nutrients that could be in one type of vegetable, for instance, and not in another. Foods also provide more nutrition than just the vitamins, including fat, protein and carbohydrates your body needs for fuel, fiber and antioxidants. If you take a vitamin in place of whole food, you will miss all of these nutrients. There are certain reasons where vitamin supplementation is recommended. Aside from treatment of certain conditions, vitamins are recommended for prevention of specific diseases. For most people, vitamin/mineral supplements are the most frequently used nutritional supplements. Much of this use represents an expensive and wasted effort. Well-planned diets can meet most of the vitamin and mineral needs of people. Obtain your daily quota of vitamins and minerals by eating a wide variety of foods. Relying only on vitamin supplements is dangerous – all the required nutrients may not be present in the supplement. There is another risk associated with vitamin supplements. Since fat soluble vitamins (A, D, E, K) are stored in the body, toxic levels can easily be reached with careless supplementation.

     All nutrients, of which vitamins and minerals are two groups, are potentially toxic when ingested in sufficiently large amounts. Safe intake levels vary widely from nutrient to nutrient. They also depend on age and health. High dosage vitamin and mineral supplements can interfere with the normal metabolism of other nutrients and with the therapeutic effects of certain drugs. Deficiency states of one particular nutrient can be brought about by an oversupply of another nutrient. Most of the vitamins and minerals work in balance with each other. If one is present in a greater-than-normal quantity, the others become less-than-normal. The advantage of getting vitamins the natural way – by eating a variety of foods – is that they usually come in balanced proportions.
Of the water soluble vitamins, excess
B3 (niacin) leads to liver toxicity
C leads to red blood cell hemolysis
B6 (pyridoxine) leads to nervous system toxicity
      A simple multi-vitamin or mineral supplement that does not provide more than 100% of the daily value for any of the nutrients is unlikely to be harmful even if it isn’t actually helpful. However, “super” supplements, large doses or mega doses, are all likely to be harmful.

      Many people still believe vitamins can replace food. That is very simply NOT TRUE. All natural vitamins are only found in plants and animals and must be supplied through your diet or in dietary supplements when your body is not getting the adequate amount of nutrients it requires on a daily basis. Trying to follow all of the recommended daily dosages can make your head spin. Just remember too much of a good thing can also be harmful. Don't go overboard, stay within the recommended daily dosage and always check with your doctor before you add supplements. Eating smart can influence how you age and help you fight off disease. Here are three tips to a vitamin rich diet and a healthier you.

Eat a healthy diet.
Choose plenty of fruits, vegetables, whole grains and healthy fats.
Eat fish and poultry rather than red meat, potatoes, sugary drinks and salty snacks.

Who should take supplements?
Usage of nutritional supplements may be indicated in some circumstances including the following:

Women with excessive menstrual bleeding may need to take iron supplements
Women who are pregnant or breastfeeding need more of certain nutrients, especially iron, folic acid and calcium
People with very low calorie intakes usually have a diet that does not meet their nutrient needs
Strict vegetarians (no eggs) or vegans (no eggs or dairy products) may not be getting adequate calcium, iron, zinc and Vitamin B12 through food
Certain disorders or diseases and some medications may interfere with nutrient intake, digestion, absorption, metabolism or excretion, and thus change requirements
Old people who cannot chew properly and have a problem consuming a balanced diet may need to take supplements to get all the nutrients

Source Nutri Health

Do you know what you should be eating and what's in season?

Eat local. Eat what’s in season. Eat organic. Confused by multiple messages about what to eat and where to buy it? Here’s why you should do it. Just a few generations ago, people were living and eating simply. The foods used to make dinner were often from local farms and were consequently seasonal. One bold benefit of seasonal food is that produce picked and eaten at its peak generally has more vitamins, minerals and antioxidants than foods harvested before they’re ripe and then shipped long distance. The emotional and sometimes spiritual connection that humans have with food is deeply ingrained. The reversion to locally grown seasonal foods satisfies people in a way that is immediate. They feel and taste the difference. If the former benefits are not enough, often season foods are cheaper. They do not require the costs of shipping or preserving that out of season foods do.

The convenience of super-markets and processed food should not dictate our eating habits. Seasonal eating connects us to the calendar and often to one another. If possible, grow it and pick it yourself - you’ll know exactly what went into growing those vegetables and you can enjoy them at their peak the day they are harvested. If gardening isn’t your thing, visit a local farmers’ market weekly or join a Community Supported Agriculture (CSA) farm, some of whom even deliver the weekly harvest to convenient distribution locations. So determine what’s in season right now and dig in. You’ll be rewarded with high quality produce, packed with nutrition, at a lower cost. And your taste buds will definitely thank you for it!

Here are the main reasons to eat fresh locally grown in season foods:

1. Local Foods Are Fresher (and Taste Better)

Local food is fresher and tastes better than food that been trucked or flown in from thousands of miles away. Think you can't taste the difference between lettuce picked yesterday and lettuce picked last week, factory-washed, and sealed in plastic? You can. And fresh food? It lasts longer too.

2. Local Foods Are Seasonal (and Taste Better)

It must be said: Deprivation leads to greater appreciation. When does a cozy room feel best? When you've come in from out of the freezing cold. Fresh corn in season tastes best when you haven't eaten any in 9 or 10 months--long enough for its taste to be a slightly blurred memory that is suddenly awakened with that first bite of the season. Eating locally means eating seasonally, with all the deprivation and resulting pleasure that accompanies it.

3. Local Foods Usually Have Less Environmental Impact

Those thousands of miles some food is shipped? That leads to a big carbon footprint for a little bunch of herbs. Look for farmers who follow organic and sustainable growing practices and energy use to minimize your food's environmental impact.

4. Local Foods Preserve Green Space & Farmland

The environmental question of where you food comes from is bigger than its "carbon footprint." By buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area.

5. Local Foods Promote Food Safety

The fewer steps there are between your food's source and your table the less chance there is of contamination. Also, when you know where your food comes from and who grows it, you know a lot more about that food. During the e. coli outbreak in spinach in 2006 I knew the spinach in my refrigerator was safe because I knew it was grown in Yolo County by a farmer I knew, and, as importantly, that it didn't come from Salinas County where the outbreak was. (The knowledge would have worked in reverse too: if the outbreak had been in Yolo County instead, I would have known to throw that bunch of greens and scrub down the fridge!)

6. Local Foods Support Your Local Economy

Money spent with local farmers, growers, and artisans and locally-owned purveyors and restaurants all stays close to home, working to build your local economy instead of being handed over to a corporation in another city, state, or country. Since the food moves through fewer hands, more of the money you spend tends to get to the people growing it. To make the biggest local economic impact with your food budget, seek out producers who pay their workers a fair wage and practice social justice in their business.

7. Local Foods Promote Variety

Local foods create greater variety of foods available. Farmers who run community-supported agriculture programs (CSAs), sell at farmers' markets, and provide local restaurants have the demand and the support for raising more types of produce and livestock. Think Brandywines, Early Girls, and Lemon Boys instead of "tomatoes."

8. Local Foods Create Community

Knowing where your food is from connects you to the people who raise and grow it. Instead of having a single relationship--to a big supermarket--you develop smaller connections to more food sources: vendors at the farmers' market, the local cheese shop, your favorite butcher, the co-op that sells local eggs, a local café that roasts coffee. Eating locally? It connects you to a larger world.

http://localfoods.about.com/od/finduselocalfoods/tp/5-Reasons-to-Eat-Local-Foods.htm

Monday, September 3, 2012

Your Natural Diet: Alive Raw Foods

After reading this book I found it to be a spin off the 80/10/10 diet for the most part. It had some very good information and is a good place to start for those looking to live the raw foods lifestyle. I am including the low down on this book as well for you to chew on. I highly recommend reading this book and the 80/10/10 diet book and finding a way to implement gradually these ways of eating in a manner that you can do for a lifetime and that will benefit you and your health overall.

Your Natural Diet: Alive Raw Foods is written by Dr. T.C. Fry and David Klein. The authors state that the natural diet of human beings was composed of raw fruits, vegetables, seeds and nuts and as such they advocate a diet composed entirely of raw plant foods.
They assert that every nutrient we need is available in fruit and other plant foods. Additionally they say that cooking causes the production of toxins that can have a negative effect on our health.
By following a raw food diet they claim that you will be able to overcome illness, achieve your ideal weight, gain more energy and restore your youth.

Your Natural Diet Basics

The authors explain how cooking food causes the production of a variety of toxins as well as destruction of important nutrients. They present research to support the concept that the natural diet of humans is primarily fruit. However, they emphasize that this does not mean that fruit should be the only food that we eat.
Your Natural Diet says that if you eat 70-80% fruit with the rest of the diet consisting of lightly cooked root vegetables and grains along with some raw nuts and seeds, this will not have a negative effect on your health.
The authors offer dieters four major criterion to assist with the selection of the best foods in regard to promoting health.

First criterion: Does the food taste good in its natural state?
Second criterion: Does the food introduce harmful or toxic substances into our digestive system?
Third criterion: Is the food easy to digest and assimilate?
Fourth criterion: Does the food contribute a broad range of nutrients?

The Natural Diet includes guidelines and suggestions for gradually transitioning to a raw food diet. Food combining is also explained and is recommended to enhance digestion.

Recommended Foods

Bananas, dates, figs, grapes, melons, oranges, kiwis, avocado, lettuce, tomato, cucumber, sea vegetables, sprouts, nuts, seeds.

Sample Diet Plan

Breakfast Fresh orange or grapefruit juice
Bananas with cucumber and lettuce

Morning Snack Fruit smoothie

Lunch Garden salad with tomato, avocado and dulse with carrot avocado dressing

Afternoon Snack Carrot juice

Dinner Almond cheese
Celery, cucumber and greens

Exercise Recommendations

Your Natural Diet recommends exercise because it makes the dietary transition much easier. It also improves will power, digestion, and elimination. The authors advise dieters to exercise vigorously at least twice daily to create true hunger.

Costs and Expenses

Your Natural Diet: Alive Raw Foods is also known as Raw Revelation and retails at $12.95.

Pros

Encourages a high intake of fruit and vegetables.
Will reduce the risk of chronic illnesses such as heart disease and cancer.
Offers advice for transitioning to a raw vegan diet.
Acknowledges the psychological factors involved in overeating.
Encourages a holistic approach to good health.
Includes recipes.

Cons

Many dieters do not do well with such a high intake of fruit.
May not provide adequate amounts of protein and certain minerals to suit the needs of many dieters.
Most dieters experience some degree of discomfort such as headache and fatigue in the initial stages of adjusting to a raw food diet.
Difficult to eat out and in social situations.
Food combining rules may be overwhelming.
Some of the information in the book is outdated.
Does not include a detailed meal plan.

Conclusions

While most people can benefit from eating more raw fruit and vegetables, many dieters do not thrive on a diet that is based primarily on fruit. Your Natural Diet will appeal to dieters who are interested in learning more about a raw food diet but should be supplemented with more up-to-date reading material that addresses recent advances in nutritional research.

The 80/10/10 Diet

Here is the scoop on the 80/10/10 diet. I thought this was good information to pass along that would be helpful in understanding the basics of this diet. I follow pretty close to this way of eating. I do not follow any way of eating 100% as I truly feel that everyone is unique and has to experiment with what works for them. You will find what works and where you need to tweak a concept for it to work for you. We are all individuals that live our own lives and what works for me or others may not work for you. This is why there are so many gimmick diets out there that people succumb to while desperately trying to find their way to a healthier new self. I firmly believe that if you do the research and apply it to your life you will see that it is as easy as just eating healthy, exercising and knowing what to eat and cutting out all man made processed foods and foods that contain antibiotics, hormones and are raised in factory farming conditions. Eat your food, drink your water clean and not adulterated and you will reap the rewards of a healthier new you.

The 80 10 10 Diet by Dr. Douglas Graham is a raw food version of a low fat plant based diet, similar to that popularized by Dr. Dean Ornish and Dr. John McDougall.
Graham, who is a lifetime athlete, has been eating a raw food diet for almost thirty years. He has acted as dietary adviser to world-class athletes and celebrities including Martina Navratilova and Demi Moore.

80/10/10 Diet Basics

Graham proposes that the ideal ratio of nutrients to support health is:

80% carbohydrates
10% protein
10% fat

Other low fat vegan diets rely on cooked starches such as rice, bread, and potatoes as the main source of calories.
Starches and grains are low in nutrients and because they taste bland we usually add sugar, salt, and fats which compromises their potential health value.
Graham overcomes this problem by basing his program entirely on raw foods with fruit forming the foundation of the diet. He states that fruit is the ideal food for humans and supports his claims with convincing arguments and scientific research.
Dieters are encouraged to eat mono meals of fruit where a single fruit is eaten in large quantities.

For example breakfast might consist of 4 pounds of watermelon. Graham explains that it is necessary to eat fruit in such amounts in order to obtain adequate calories, which is necessary to thrive on this diet.

Graham also advises dieters to consume approximately a pound of leafy greens each day such as lettuce, spinach, and celery. Foods high in fat such as avocado and nuts are generally limited to a small serving every second day or so.
Although the diet is the foundation of the program Graham emphasizes the importance of addressing other lifestyle factors, which include exercise, sunlight, adequate sleep, and emotional balance.

Raw Food Benefits and Recipes

Recommended Foods

Fruit, vegetables, avocado, raw nuts and seeds, young coconut.

Sample Diet Plan

Breakfast3 lbs cantaloupe

Lunch1 lb bananas 1 lb mangoes

Dinner

Course 11 lb apricots

Course 2Orange Pepper Tomato Soup (8 oz romaine lettuce
8 oz tomatoes
8 oz orange or yellow pepper
Parsley sprig)

Course 3Heirloom Avocado Salad (8 oz romaine lettuce
8 oz cucumber
12 oz tomatoes
6 oz avocado
¼ cup cilantro)

Try other vegetarian recipes here.

Exercise Recommendations

An important aspect of the program is regular daily exercise. Graham advises dieters to aim to do some aerobic exercise every day and to engage in strength training three times a week.
Graham states that if you are not exercising on a regular basis then you are not following the program.

Costs and Expenses

The 80 10 10 Diet retails at $29.95.
There will be an increase in the cost of groceries due to the need for a large amount of fresh produce.

Click Here to purchase this diet online.

Pros

Many athletes have reported improved performance on this diet.
Good for dieters who like eating fruit.
Low fat diets are associated with a reduced risk of heart disease and diabetes.
Higher in nutrients than low fat vegan diets that include cooked foods.
Encourages the intake of fruit and vegetables.
Encourages a physically active lifestyle.
Provides suggestions to gradually transition into the full diet plan.
Beneficial as a short term cleansing diet.
Food preparation is easy.

Cons

Highly restrictive. Difficult to eat out and in social situations.
Requires a complete overhaul of eating habits.
Many dieters will not enjoy eating this way.
Some dieters may have difficulty maintaining the recommended exercise guidelines.
Dieters will undergo withdrawal and detoxification symptoms in the initial stages especially if they are regular users of caffeine and alcohol.
Risk of nutritional deficiency especially if intake of leafy green vegetables is not adequate.
May be too low in protein, essential fatty acids and minerals including zinc and selenium.
May require the use of vitamin B12 supplements.

Too Extreme for Most

The 80 10 10 diet is an extreme approach to dieting that will not appeal to everyone. It is probably most suitable for individuals who are highly committed, such as professional athletes, or dieters who have a specific goal that they hope to achieve by following this plan.
Graham improves on many of the nutritional inadequacies of other low fat vegan diets and the intake of vitamins and minerals is much higher due to the inclusion of an abundant amount of fruit and leafy green vegetables.
However many people have reported problems following a raw vegan diet and it may be difficult to support optimal health without guidance or supervision from a qualified health professional who has experience with this approach to dieting.

Other Diets to Consider

Live Food Holiday Menus

With the holidays coming I wanted to share some recipes with you that you can try this year that I found on the internet.

Here is a full meal-worth (with alternatives) to create a raw Thanksgiving or Christmas dinner.

Enjoy.

APPLE-BUTTERNUT SQUASH SOUP

10 apples, cored
1 lg. butternut squash, peeled
2 oranges, peeled
1 lemon, peeled
1 med. red onion, peeled
3 C almond milk
1-1/2 C pumpkin seeds
1 bunch parsley
1/4 C tarragon, dried

• In a food processor, combine all ingredients and process thoroughly.

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WALDORF SALAD

1 C celery, chopped fine
1 C grapes, halved
1 apple, peeled
1/2 lemon, juiced
1/2 C water

• Mix lemon juice and water.
• Dice apple, soak in lemon juice/water mix for 10 mins., and drain.
• Mix celery, grapes, and apple.
• Mix in pine nut mayonnaise to taste.

PINE NUT MAYONNAISE
1 C raw pine nuts
1/2 C water
4 T olive oil
3 T lemon juice
pinch sea salt
agave nectar to taste (optional)

• Blend all together in a VitaMix.

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TRADITIONAL SUCCOTASH

2 C fresh corn cut from cob (or 1 lb. frozen corn)
2 C fresh lima beans, (or fresh limas sprouted 2 days, or 2 C 2-day sprouted lima beans, or 2 C frozen lima beans) NOTE: it would be worth testing fresh lima beans to see how you feel about the taste, before making a decision to sprout or not.
1/2 C red bell pepper, diced fine
Salt and pepper to taste

• Combine all ingredients and mix thoroughly.

VARIATIONS:
Add chopped fresh tomatoes
Add 1 green onion, chopped fine
Add 1 t curry powder
Add 1 t garlic
Add 1 T Spike or other seasoning of choice

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RAW MASHED “POTATOES”
1 head cauliflower, broken into florets
1/4 C cashews
2 cloves garlic, peeled and minced (or to taste)
1/4 C olive oil, or to taste
sea salt to taste
black pepper to taste

• In a food processor, grind cashews fine.
• Add cauliflower, and garlic, and process fine.
• Add olive oil until mixture looks like fluffy mashed potatoes.
• Remove from food processor and sprinkle on black pepper to taste.
Serve with gravy.

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MUSHROOM GRAVY

1/2 C almonds, soaked 12 hours
1/2 C water
2-1/2 C shiitake mushrooms
1 clove garlic (or 1/4 t powdered garlic)
2 t Bragg Liquid Aminos
water, as necessary

• In a food processor, grind almonds fine.
• Add remainder of ingredients, and process to paste, adding water as necessary.

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AMAZING SWEET POTATOES

2 – 3 sweet potatoes (or yams)
1 C coconut, dried
2 apples
1/4 C ginger root
4 lemons juiced
2 oranges, juiced
1 C walnuts, chopped fine

• Chop sweet potatoes, apples, and ginger, and run through Champion juicer with blank plate. (Alternatively, grate sweet potatoes, apples, and ginger).
• Remove mixtureto a large bowl. Add shredded dried coconut, lemon and orange juices, and chopped walnuts.
• Mix thoroughly

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MOCK TURKEY

1 bunch celery
1 green onion
parsley to taste
1 C almonds (or pecans)
1 avocado
sage to taste

• In a food processor, puree celery, green onion, and parsley
• Drain (save juice for soup)
• In a nut/coffee mill, grind nuts fine
• Mash avocado thoroughly with a fork
• Combine all ingredients and mix well.
• Form patties. Place each patty on a leaf of lettuce.

Serve with cranberry sauce.

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CRANBERRY RELISH

1-1/2 C fresh cranberries
1 date (or 2, to taste)
1 orange, juiced
1 sm piece fresh ginger, grated (optional)
agave syrup to taste (optional)

• In food processor, grind cranberries, orange juice, and ginger to desired consistency.
• Add agave syrup (if used) to taste, and mix well.

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DILL STUFFING

1 C sunflower seeds, soaked
2 t dill seed
4 t lemon juice
2 T psyllium husk powder
4 t onion, minced
1/2 t salt

• Combine all ingredients in food processor.

SUNFLOWER SEED DRESSING

1 C sunflower seeds, soaked and drained
1 T flax seeds
1-1/2 C celery
1-1/2 C onion
1-1/4 C red bell pepper
1 T sage to taste (or use Bell’s Poultry Seasoning)
Salt and pepper to taste
Garlic to taste (optional)
1/2 C kalamata olives, chopped fine

• In a food processor, grind soaked sunflower seeds fine.
• Grind flax seeds fine in a coffee grinder.
• Remove ground seeds to a bowl.
• Place all remaining ingredients, save olives, in the food processor, and mince.
• Add olives and combine all ingredients thoroughly.
• Place in a pie tin, or rectangular tin of suitable size and dehydrate for six hours, or until dressing has reached your desired consistency.

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JUDY’S “JUST LIKE PUMPKIN” PIE
this is most amazing

2 C almonds, soaked
1 C walnuts or pecans, soaked
1 C unsweetened shredded coconut
20 dates, soaked overnight
2 C cashews, soaked overnight, and drained
2 large sweet potatoes, peeled and diced.
3 t pumpkin pie spice
drizzle agave nectar

CRUST
• Combine almonds, walnuts (or pecans, and coconut in food processor or Vitamix, and process until ground fine and dough-like
• Pat the dough into two pie plates

FILLING
• Drain dates; reserve soak water.
• In food processor, puree dates, sweet potatoes, and pumpkin pie spice
• Remove mixture from food processor and set aside in a bowl.
• Set mixture aside in a bowl.
• Process cashews, agave nectar, vanilla, and date soak water as needed, until smooth and creamy.
• Combine cashew mixture and sweet potato mix puree
• Spread filling in pie shells
• Dehydrate for 6 hours, then refrigerate.

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CHAMPAGNE REJUVELAC
adapted from a recipe found at http://users.chariot.net.au

To make champagne rejuvelac the rejuvelac must be covered with a tight fitting lid during fermentation. In this way, CO2 gas created during fermentation remains in the finished drink, causing bubbles.

RECIPE

1 C whole millet
1 T raisins

• Sprout millet for 24 hours, then rinse and drain well.
• In a mortar, lightly pound the millet with a pestle, to bruise the grains.
• Place the sprouted millet in a large jar.
• Fill the jar no more than 2/3 full with fresh spring water (approx. 4 C)
• Add 1 T raisins.
• Tightly close the jar with an airtight lid.
• Ferment for 2 to 3 days, shaking the jar gently once each day.

Millet is most suitable for making Champagne rejuvelac as it produces a slightly more sour taste than do other grains, providing for a more champagne-like flavor.

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JEWISH HOLIDAY RECIPES

Here is a quick collection of some Passover/Holiday recipes I have amassed over the years. (I am still working on others… please check back!) I hope some of them will work for you.

BEET SALAD
2 beets, peeled and grated
1/2 lg head of cabbage, shredded
3 carrots, peeled and grated
1 C of raisins
1 apple, diced
1/4 C lemon juice
1/4 C oil
1/4 C water

Mix all ingredients thoroughly.

BUTTERNUT SQUASH COOKIES

4 C butternut squash, peeled and chopped
1 C raisins
1 orange, juiced
1/2 t nutmeg
1 t cinnamon
3 T raw honey

• Process squash in food processor. Remove to a separate bowl..
• In the food processor, process raisins and orange juice.
• Add raisin/orange mixture, nutmeg, cinnamon, and honey to the squash, and mix thoroughly..
• Spoon mixture onto a dehydrator tray with screen.
• Mash each cookie to a 1/2 in. thickness.
• Set the dehydrator at 145 degrees, and dehydrate for one hour.
• Reduce heat to 100 degrees, flip cookies, and continue to dehydrate to desired consistency (10 – 12 hours)

CREAM OF CELERY SOUP

1 bunch celery, chopped
4 C water
1/4 C olive oil
1/4 C lemon juice
1 avocado
1 tomato, sliced
½ – 1 T honey
salt and pepper to taste

Blend all ingredients.

DOUBLE STUFFED TOMATOES
Reminiscent of baked tomatoes.
Remember to soak the seeds and sundried tomatoes the day before you want to eat this dish.

4 beefsteak (or other large) tomatoes
3 C sunflower seeds, soaked, drained, and chopped
1 C sundried tomatoes, soaked and drained
1/2 t paprika
handful fresh basil
1 clove garlic
5 black olives, pitted

• Cut off tomato tops and reserve.
• Remove seeds and interior flesh from tomatoes. (Reserve for other recipes)
• Process remaining ingredients to a cream.
• Fill tomatoes with mixture, to overflowing.
• Garnish with basil leaves
• Finish assembly by placing reserved tomato tops

ISRAELI SALAD

6 lg tomatoes, diced
6 cucumbers, diced
1/2 c scallions, chopped
2 lg carrots, grated
2 or 3 (or more) radishes, finely sliced
4 T olive oil
2 T lemon juice (or vinegar)
1 C parsley, chopped
2 T dill (optional)
2 t celery seed (optional)
salt & pepper to taste

• Mix first five ingredients in a bowl.
• Blend remaining ingredients for dressing.
• Toss salad and dressing.

ASHKENAZI STYLE TSIMMES
1/2 lb. prunes and raisins, pitted and soaked overnight in orange juice
1 lg sweet potato
1/2 lb. carrots
1 sm. butternut squash)
1 sm. turnip
1 sm. sweet apple, cored and chopped (optional)
1/3 C freshly squeezed orange juice
5 dates, pitted and chopped (optional)
1-1/2 t ground cinnamon (or to taste)
1/2 t ground ginger, or to taste

• Process sweet potatoes, squash, carrots, parsnip, turnip, squash, and parsnip, through Champion juicer fitted with blank plate (or process finely in a food processor) and set aside.

• Process soaked raisins and prunes to the consistency of a thick sauce, in a food processor to the
• add 1/4 of dates.
• Add cinnamon and ginger to the sauce.
• Mix sauce and vegetables as needed.

• Add chopped apple, and remaining soaked fruit.
• Mix thoroughly.
• Taste and adjust seasonings, if needed.

MACAROONS

2 C shredded coconut
4 ripe bananas, peeled and mashed
1/4 C raw carob powder (optional)

• make the mashed bananas into little balls.
• roll the balls in shredded coconut,
• then in carob powder

KIBBUTZ-STYLE CHAROSET

1/2 C walnuts
3 med. apples, peeled and chopped
1 t honey, or to taste
1/2 t ground cinnamon
1/4 C grape juice

In a food processor, process everything to desired consistency.

RAW GEFILTEFISH

1 C cashews, soaked overnight
1 C almonds, soaked overnight
1 C pine nuts, soaked overnight
1 sm. carrot
1 C green onion, or chives, finely minced
1 bunch parsley or fresh dill
1/2 C lemon juice
1 clove fresh garlic, or to taste
1 T kelp granules (or to taste) this gives the fishy, salty flavor

In a Champion juicer, fitted with the blank plate, process soaked nuts, and carrot. (Alternatively, process in a food processor.)
Combine carrot/nut mixture with lemon juice, kelp, and a water to a wet paté texture.
Add the onions, parsley, and garlic.
Adjust seasonings for flavor.

Form balls or patties, and let stand to develop flavor.
Serve on lettuce leaves with freshly grated
horseradish.

MILLET MATZOH

3 C millet, soaked 7 hours (reserve soak water)
1/2 C flax seed, ground
2 C millet soak water (add more water to make up 2 C, if needed)
1/4 C poppy seeds

In the VitaMix (or blender) process millet sprouts with water.
Remove to a large bowl and add poppy seeds and ground flax seed. Mix all ingredients well.
Pour mixture onto teflex sheets placed on dehydrator trays.
Place dehydrator trays in dehydrator and dehydrate at 105 degrees until slightly moist.
Remove dehydrator trays and using a knife, lightly score for twelve 3 in. squares (alternatively, use a fork to perforate)
Return trays to the dehydrator and continue dehydrating at 105 degrees until crisp.
Refrigerate until serving to avoid crumbling.

SPINACH POTATO LATKES

1 C macadamia nuts, soaked and drained
2 cloves garlic, minced
2 t sea salt
½ C lemon juice
1 C Rejuvalac or filtered water
1 C pine nuts, soaked and drained
6 C spinach, finely chopped
1 onion, finely chopped
6 sm. red potatoes, grated
1 t paprika

* In a VitaMix (or blender), process first six ingredients until smooth.
* Add nut mixture, chopped onion, and grated potatoes to spinach and mix well.
On a dehydrator teflex sheet, shape tablespoonfuls of mixture and sprinkle paprika on top.
Dehydrate at 125 for 4 hrs.

ADDITIONAL THANKSGIVING/CHRISTMAS RECIPE LINKS
Pretty Smart Raw Food Ideas’ holiday recipes are not the only holiday recipe offerings out there, so I thought it would be nice to mention a few other raw vegan sites which offer raw vegan holiday recipes.

At first, I expected to just list the sites I link to on my blog, but, upon checking, I’ve found that a number of my favorite raw vegan sites have gone inactive. Not to be deterred, I’ve spent a few hours googling and come up with some new raw vegan recipe sites that I like. Since I don’t much care for digging through linked-to sites to find what I have gone there for, the links here are to specific pages for the raw vegan holiday recipes I have found.

I am adding this post to the bottom of the Pretty Smart Raw Food Ideas Holiday recipe page, for convenience’s sake. Nevertheless, because raw vegan sites have an unfortunate tendency to go inactive, if you find recipes that you like, I highly recommend that you copy and/or print them for future reference. (I have taken this advice to heart, myself).

As of October, 2011:
FOR FREE HOLIDAY RECIPE COLLECTIONS
CHOOSING RAW
Mostly Raw Vegan Thanksgiving Menu

ADDICTED TO VEGGIES http://www.addictedtoveggies.com/2010/11/easy-raw-vegan-recipes-for-holidays.html

Pumpkin Spice Cheesecake
Harvest Pumpkin Stuffing
Raw Vegan Butternut Dumplings
Green Bean Casserole
Thanksgiving Mushroom Loaf
Corn Chowder
Oyster Mushroom Hash
Easy Raw Vegan Recipes for the Holidays (not exactly traditional)

FOODS FOR LONG LIFE
Raw Vegan Pumpkin Soup
Raw VeganBrussels Sprout Salad with Orange/Chia Seed Dressing
Raw Vegan Pecan Tart
Rosemary/Basil Tapenade

ANGELIC MONKEY
Raw Vegan Thanksgiving Recipes

FACTOIDS.COM
Recipes for a Raw Vegan Thankgsgiving Dinner

MOTHERING.COM
Raw Living Foods Thanksgiving Recipes

VEGAN BODYBUILDING & FITNESS
Holiday Recipes

THE HAPPY RAW KITCHEN
Pilgrim Brownies
Raw Caponata Turkey
Raw Cranberry Salad

VEGETARIAN.ABOUT.COM
Raw Cream of Mushroom Soup
Raw Herb Pate Stuffed Mushrooms
Arugula Cranberry Salad with Sweet Ginger Dressing
Beet Green/Basil/Cucumber Salad
Raw Stuffing
Raw Pumpkin Pie
Raw Cranberry Sauce
Raw Cauliflower/Parsnip Mashed “Potatoes”
Raw Cream of Broccoli Soup

RAW FOOD HOME RECIPES
Mock Turkey Loaf

FOR FEE HOLIDAY RECIPE COLLECTIONS

RAW FOOD REHAB ’s RAW FOR THE HOLIDAYS EBOOK

RAW FOOD RIGHT NOW RAW THANKSGIVING EBOOK

RAW FOODS NEWS MAGAZINE LITTLE EBOOK OF RAW THANKSGIVING RECIPES

THE GARDEN DIET THANKSGIVING RECIPES

Recipies

I thought I would share with you a sample of some wonderful recipes that I found. Of course there are so many out there that this is just a sampling for you to get started with. I hope you enjoy them. I borrowed these from Rhino's Raw and Living Food Recipes that can be found online as well.

Hearty Main Course Dishes

**(Excerpts from Hooked On Raw by Rhio)**

Caribbean Wild Rice

CARIBBEAN WILD RICE

cup wild rice

med. onion, chopped (Vidalias are great to use in season)

large tomatoes (or 4 medium)

large red bell peppers

large yellow bell peppers

1-1 1/2

cups freshly grated coconut

2/3

cup Coconut Cream -see Desserts

tsp. chili powder

1-4

garlic cloves, pressed or minced

tsp. ground coriander

tsp. ground brown mustard

1 to 2

tsp. lime zest, optional (use only undyed limes)

lime, juiced

Nama Shoyu and/or Celtic sea salt (to taste)

Soak l cup wild rice for 36-48 hours, changing the water two times. Then sprout for 2-6 days, until chewy, rinsing twice each day.

When the rice is ready, finely chop the onion, tomatoes, and red and yellow peppers, and grate the coconut. Mix together in a large bowl and add in the wild rice, which will have expanded to approx. 3 cups.

In a separate bowl, mix the Coconut Cream,* or Almond Yogurt, lime juice and zest, pressed garlic, spices and seasoning. Pour over the wild rice and vegetables, and toss well.

Serves 4. Keeps for 2-3 days in the refrigerator.

*Coconut Cream can be made ahead of time and frozen in ice cube trays for future use. When frozen, It lasts for a long while. I've never been able to find out just how long because it always disappears in my house! To defrost, either leave out at room temperature, or put the cubes in a cup and set the cup in a bowl of hot water.

TOONA

cups walnuts, soaked overnight in filtered water, or for at least 3 hours (See Soaking and Sprouting in the Glossary)

cups carrots (chop first, then measure)

1/4-1/2

medium onion

cup celery with leaves (leaves add good flavor)

1/2

cup parsley or cilantro

1/2

cup fresh basil (other fresh herbs, such as dill, can be used in place of basil for a slightly different flavor)

1-2

garlic cloves (according to your own taste)

oz. lemon juice

Nama Shoyu and/or Celtic sea salt, to taste

Drain and rinse walnuts. Cut the carrots into chunks and measure out three cups. Process walnuts and carrots to a paté through a Champion or Green Power juicer, with the blank in place. If you don't have one of these machines, process in a food processor until smooth. You may have to add a slight bit of water. Set aside in a bowl.

Cut the celery into 1-inch pieces so that you don't end up with long strings (to get stuck in your teeth), then pulse chop garlic, onion, celery, herbs and lemon in a food processor until well chopped. Add to the carrot and walnut paté and mix well. Add Nama Shoyu and Celtic sea salt to taste.

Serves 4. Keeps for 2-3 days in refrigerator. Goes well with a crudité.

VARIATIONS:

In place of celery, use fennel for a different taste.

Use as a stuffing for nori rolls, adding in clover sprouts and matchstick-cut pieces of cucumber and tomato. Use in Fabioli. (see Recipe Index)

This recipe also makes delicious dehydrated crackers.

MASALA MUNG

cups sprouted mung beans (or lentils)

2-4

tbsp. freshly grated coconut

1 1/2

tbsp. sesame oil (or combination of sesame & flaxseed oils)

1-2

tbsp. lemon juice

1/4

tsp. garam masala

1/8

tsp. ground brown mustard seeds

1/8

tsp. ground cumin seeds

1/8

tsp. cayenne pepper (optional)

dash of Nama Shoyu and/or Celtic sea salt

Put all the ingredients into a bowl and mix well together. Adjust flavors by adding more lemon juice, coconut or seasoning to taste.

Serves 2-3. Keeps for 2-3 days in refrigerator.

CURRIED CHICK-PEAS
& CARROTS WITH ALMONDS

1/2

cup sprouted chick-peas (also known as garbanzos)

large carrots, thinly sliced (use Salad Shooter)

red bell pepper, diced

scallions, minced

1/4

cup sprouted almonds, blanched

1/2

cup Pine Nut Yogurt or Rich Yogurt (see Cultured Foods)

1/2

cup tangerine juice

tbsp. olive oil & flaxseed oil mixed together

garlic cloves, minced (or an amount that suits your taste)

1/2

tsp. fresh ginger, minced

1/2

tsp. ground brown mustard seeds

1/2

tsp. ground cumin

1/2

tsp. ground coriander

1/2

tsp. turmeric

cayenne pepper to taste

Celtic sea salt, to taste (optional)

Put the chick-peas into a food processor with the "S" blade and pulse chop lightly. Not too much - you just want to gently break apart the peas so that they are easier to chew.

Slice the carrots very thin using a SaladShooter® (see Kitchen Equipment) with the chip blade (or use other kitchen tool that slices the carrots thin). Mince the almonds with a mincing knife or cut into matchstick-size pieces with a knife.

Put the chick-peas, carrots, bell pepper, scallions and almonds into a large glass bowl and blend in 1/2 cup of Pine Nut Yogurt or Rich Yogurt. Set aside.

In a separate bowl, stir the tangerine juice with the oil and spices. Add this into the chick-pea and vegetable mixture and mix well.

Serves 3-4. Keeps for 2-3 days in the refrigerator.

SQUAGHETTI WITH GARLIC & OIL

medium butternut squash

oz. olive oil (extra-virgin)

cloves garlic (pressed)

1/2-3/4

cup Pine Nut Parmezan (see Cultured Foods)

Celtic sea salt, to taste

garnish: minced parsley

Grate the butternut squash into spaghetti-like threads with a Saladacco (see Kitchen Equipment). Cut the threads a little so that they will be easier to eat.

In a small bowl, mix the oil, garlic and Celtic sea salt.

Toss the Squaghetti with the garlic and oil until well coated. Add the Pine Nut Parmezan and toss again. Optional: sprinkle with a little minced parsley.

Serves 4
VARIATIONS: To the basic recipe, you can add in other thinly sliced vegetables to taste. Try one or a combination of mushrooms, bell peppers, tomatoes, and basil.

Soup: Food For The Soul

(Excerpts from Hooked On Raw by Rhio)



"HOT" CREAM OF CAULIFLOWER SOUP

	1/2	cup carrot juice
	1/2	*cup Almond Milk* (see Beverages)**
	2	1" slices of ginger, juiced (or to taste)
	1	small cauliflower, chopped (approx. 2-3 cups)
	1/2	avocado
	2	oz. hot filtered water (optional)
	1	tsp. garam masala
	1	tsp. curry powder
	1	tsp. red bell pepper powder

1)	In a juicer, make the carrot and ginger juice.
2)	Put the juices into the blender with the Almond Milk and all the other ingredients, except the hot water, and blend well. After the soup is well blended, add in the hot water, blend briefly and serve "hot." The addition of the hot water makes this into a warm soup.
	Serves 2. Serve with Macaroon Chews (see Recipe Index) and you'll think you're in exotic India!

GREEN POWER SOUP

	2	cups cucumber juice
	2 1/2	*cups Marinated Collard Ribbons** (see below)**
	1/4-1/2	avocado (If you're on a reducing diet, use only 1 or 2 tbsp. to cream it up a bit)
	1/4-1/2	lemon, juiced
	1	garlic clove
	1-2	tsp. mellow white miso (optional)

1)	Prepare the cucumber juice in a juicer, then put it into a blender with all the rest of the ingredients and blend to a creamy consistency.
2)	Any sprouts which you have on hand, such as lentils, wild rice, mung beans, etc. can be spooned on top of the soup before serving.
	Serves 1 or 2. Best when eaten freshly made.
VARIATION: Instead of the cucumber juice, you could use a combination of celery and zucchini juice or you could use chard stem or collard stem juice. Chard and collard stems are the thick stalk or rib in the middle of the leaf.
NOTE: If you're using the soup as part of a body cleansing process, eliminate the miso.
*This also works with marinated kale, red and green chard ribbons, and beet tops (separately or combined). It is not absolutely necessary to marinate the leaves in order to make the soup. I usually use the leaves as they come, but marinating is suggested here because most people are not accustomed yet to the raw taste.

MARINATED COLLARD RIBBONS

	1	bunch collard greens
	SIMPLE MARINADE:
	1-1 1/2	tbsp. olive oil and flaxseed oil mixed
	1/2-1	lemon or lime, juiced
	1	tbsp. Nama Shoyu or a sprinkle of Celtic sea salt

1)	Wash the collard greens and cut out the stems or ribs which go almost all the way down the middle of the leaf (save for juicing).
2)	Lay the collard leaves one on top of the other and then fold in half and roll the whole bunch into a tight roll. Starting at one end of the roll, cut into very thin slivers. Put the resulting ribbons into a large bowl. Add the marinade and toss until all the ribbons are well coated. Cover the greens and let marinate in the refrigerator overnight.
	Serves 2. Keeps for 2-3 days in the refrigerator.
ALTERNATIVE: You could weigh down the greens by covering them first with some parchment paper and then putting a heavy weight on top of them, such as a half gallon plastic or glass water jug filled with water. Or you could use three heavy plates directly on top. The weight helps the marinade penetrate into the leaves to soften them up. Marinate overnight.
SERVING SUGGESTIONS:
Add sprouted, blanched, dehydrated almonds, red bell pepper julienne, and diced onions, shallots or scallions. Toss. Add mellow white miso mixed with a little water and pressed garlic. Toss. Use in Green Power Soup recipe.
NOTE: This is one of my favorite recipes, I could eat a ton of it and do! It's a good way to get greens into your diet. Check out the Down Home Greens recipe also.
*This recipe also works well with red and green chard leaves, kale and beet tops. Wild leafy plants, such as leaf amaranth (callaloo) and lamb's-quarter, etc. can be chopped and mixed with the marinade for a delicious alternative to cultivated vegetables.

REFRESHING FRUIT SOUP

	1/3	of a pineapple
	1	bunch grapes
	1	apple
	1	tomato
	1/2	lemon or lime

TOPPING: any of the nut or seed yogurts - try Macadamia Cream.
1)	Put all of the fruit through a juicer. Serve with or without a dollop of seed yogurt.
	Serves 2. Keeps for 2 days in the refrigerator.

Super Salads & Salad Dressings

(Excerpts from Hooked On Raw by Rhio)

Spectacular Salads



SPINACH CAESAR SALAD

	1	large bunch spinach
	1/2	cup pumpkin seeds, ground
	1-2	garlic cloves, pressed
	1/2	lemon, juiced
	1/2-1	tsp. prepared Dijon mustard
	2	tbsp. olive oil (extra-virgin)
	dash of Celtic sea salt
	sprinkle of freshly ground white pepper

1)	Rinse the spinach very well under running water, one leaf at a time. Make sure there is no soil or sand in the bottom part near the roots. Sand in your salad is not tasty! Once clean, spin the spinach leaves dry in a salad spinner and put into a large bowl. Tear or cut leaves into bite-size pieces.
2)	Grind the pumpkin seeds. I like to use a kitchen utensil called a Salad- Shooter¨ (see Kitchen Equipment), or you can use a coffee or nut grinder. Add the ground seeds to the spinach and toss well. (The pumpkin seeds are a substitute for the Parmesan cheese used in conventional Caesar salad recipes).
3)	In a small bowl, blend 1 or 2 pressed cloves of garlic, lemon juice, Dijon mustard, olive oil, a sprinkle of white pepper and Celtic sea salt. Pour over the spinach and toss well.
	Serves 2. Best eaten when freshly made.

CAESAR SALAD

	Substitute 1 large head of romaine lettuce for the spinach in the above recipe.

HOOKED-ON-ROOTS SALAD

	1	cup grated sweet potato
	1	cup grated daikon radish
	1	cup grated rutabaga
	1	cup grated Jerusalem artichoke
	1	cup grated beet
	1/2	cup pumpkin seeds, grated
	1 1/2	large avocados
	1-2	garlic cloves, pressed
	1-2	tbsp. lemon juice
	Celtic sea salt, to taste (optional)

1)	Wash the roots with a vegetable brush but don't peel, unless you see a part that looks bad. Cut all blemished parts out. Make sure the roots are not waxed. I've seen rutabagas heavily waxed, and in that case it is wise to peel.
2)	Grate all the roots and put into a bowl. A handy tool for this job is a Salad-Shooter¨ (see Kitchen Equipment). Add mashed avocado, grated or ground pumpkin seeds (the SaladShooter¨ works for seeds also), pressed garlic, a squeeze of lemon juice and a dash of Celtic sea salt and blend well.
	Serves 4. Keeps for 2 days in the refrigerator.
NOTE: This is a delicious way to introduce raw roots to people who say they "just can't eat raw roots." (Experiment with other combinations of roots.)

WATERCRESS & RED BELL PEPPER SALAD

	2	bunches watercress, chopped
	3	red bell peppers, julienne
	1/2	cup pumpkin seeds, ground
	3	tbsp. dehydrated onion, flaked or powdered (or use fresh minced onion, to taste)
	1-2	garlic cloves, pressed
	small piece of fresh ginger, pressed (use garlic press)
	1/2	lemon, juiced
	1	tbsp. flaxseed oil (or use 1 tbsp. of half flaxseed oil and half sesame oil)
	Nama Shoyu or Celtic sea salt, to taste (optional)
	for garnish: clover or alfalfa sprouts

1)	Mix the first four ingredients together in a large bowl. Set aside.
2)	In a small bowl, blend the oil, lemon juice and seasonings, to taste. Pour over the salad and toss well. Transfer to serving bowls and garnish with clover or alfalfa sprouts all around the edge.
	Serves 2-4, depending on how hungry you are. Keeps 1 day in fridge.

CURRIED SUGAR SNAP PEAS

	3	cups sugar snap peas, Chinese snow peas or any edible podded peas, julienne
	3	tbsp. freshly grated coconut

1)	De-string the peas and prepare julienne.
2)	Mix peas with the freshly grated coconut and set aside in a bowl.

DRESSING:
	1	tbsp. olive oil (extra-virgin)
	1/2	medium lemon, juiced
	1	date, pitted, soaked and mashed
	1/2	tsp. ground brown mustard seeds
	1/2	tsp. ground cumin seeds
	1/2	tsp. garam masala
	1/4	tsp. turmeric powder
	pinch asafoetida
	Nama Shoyu to taste or sprinkle of Celtic sea salt
	garnish: 2 tbsp. freshly chopped cilantro
1)	Mix the oil, lemon juice, mashed date, spices and seasoning. Pour this dressing onto the peas and toss well. Sprinkle with chopped cilantro.

What's For Breakfast?

(Excerpts from Hooked On Raw by Rhio)



HEARTY BUCKWHEAT PORRIDGE

	1/4-1/2	cup hulled raw buckwheat (see Glossary)
	10-15	almonds, soaked overnight
	1/4	cup raisins or currants, soaked overnight
	1	banana (or 1/2 ripe plantain)
	1	small mango (or other fruit, like papaya)
	1/2	cup filtered water
	additional filtered water for soaking

1)	At night, soak 1/4 to 1/2 cup buckwheat in one cup of filtered water. Also soak almonds and raisins separately, using just enough water to cover.
2)	In the morning, strain and rinse the buckwheat well. It will release a mucilaginous liquid, but keep rinsing until the water is clear. Drain and rinse the almonds. Strain the raisins through a colander, reserving the raisin water.
3)	Heat up 1/2 cup filtered water on the stove only to the point where you can still put your finger in, and then turn off the flame. Pour the hot filtered water into the blender, add in the rest of the ingredients and blend to a cream. Thin out with some of the raisin soak water, if necessary.
	Serves 1.
VARIATIONS: This recipe can also be made with hulled, sprouted buckwheat, which is the way I prefer, because sprouting increases the nutrient content. Use sprouted quinoa or amaranth instead of buckwheat.

MELON FRAPPÉ

	1/2	*cantaloupe, honeydew, Persian, muskmelon, cranshaw or any other melon (or a combination)**
	1-2	tsp. raw honey (optional)

1)	Cut the melon into chunks and put into the blender with honey (not necessary if melon is sweet) and a couple of ice cubes. Blend to a frappŽ.
	Serves 1 or 2.
Try to peel the cantaloupe very close to the skin. There is a green chlorophyll layer just under the skin of most cantaloupes and some other melons. Take advantage of this by including it for optimum nutrition. Save the seeds to make Melon Nectar*.

BIRCHER M†ESLI

	1	cup hulled whole oats, soaked and sprouted (or rolled oats, soaked)
	1	apple, grated
	1	banana, sliced
	1/4	cup raisins, soaked
	1/4	cup almonds, soaked
	1/4	cup sunflower seeds, soaked
	1/2	lemon, juiced
	1/2	orange, juiced
	1	tbsp. lemon peel, grated (make sure you're using undyed lemons - organic is best)

1)	If you use whole (hulled) oats, soak 15-20 hours (change the soak water once), then sprout for one day. I prefer these because they are more natural. If you use rolled oats, soak overnight (or at least 1 hour). Soak in filtered water, just to cover, and the oats will absorb the water. (Rolled oats have been through two heat processes; first they are steamed and then they are flattened by rollers. The rollers build up heat in the process.)
2)	Soak raisins, almonds and sunflower seeds overnight in separate little bowls, using filtered water, just enough to cover.
3)	In the morning, drain the water out of the almonds and sunflower seeds, and rinse. Chop the almonds a little. The water you drain from the raisins can be used for drinking or in other recipes.
4)	Mix the oats, apple, banana, raisins, almonds and sunflower seeds in a bowl. Pour in the lemon and orange juices, add grated lemon rind and mix well.
	Serves 2 or 3 . . . or 1 hungry person!
VARIATION: Instead of the apples and citrus, use papaya or mango and fresh pineapple juice.

(This recipe did not make it into my book, Hooked on Raw, because of space limitations)

Delectable Desserts

(Excerpts from Hooked On Raw by Rhio)

Celestial Pecan Pie & Almond Milk


CELESTIAL PECAN PIE

	5	bananas
	1	papaya (or mango, or a pint of strawberries, sliced)
	1	cup pecans (soaked in water for 1 hour)
	1 1/2	cups pecans (don't soak)
	6	oz. filtered water
	5-10	dates, soaked
	1/2	vanilla bean, cut into tiny pieces
	1	heaping tbsp. raw honey (or to taste)
	dash of Nama Shoyu
1)	Soak one cup of pecans in filtered water. Set aside.

FRUIT CRUST:
2)	In a 9-inch glass pie pan, arrange one layer of sliced bananas (2 1/2 bananas should do it). Lay the banana slices in a spiral pattern with one slice slightly overlapping the other until you have covered the entire pie pan. Also put a layer going up the sides of the pie pan. Next, cut the papaya into 1/4 inch thin slices and layer the papaya over the banana. Over the papaya, put another layer of slightly overlapping banana slices. Now with your hands, compress the fruit down evenly. Set aside.

FILLING:
3)	In a blender, put 1 cup of soaked (drained) pecans, dates, 6 oz. filtered water and tiny pieces of vanilla bean and blend to a fine cream. Taste the cream, and if it is not sweet enough for your taste, add more dates.

4)	Pour the cream over the fruit in the pie pan. Put the pie pan into the dehydrator and dehydrate at 95¡ F for 3 hours.
5)	In a small bowl, blend the raw honey with just a little water and a dash of Nama Shoyu. Prepare the unsoaked pecans for the topping by tossing gently with the honeyed water to coat the pecans.
6)	After 3 hours, take the pie out of the dehydrator and place one layer of the prepared pecans on top of the pie. Place them artistically radiating towards the center of the pie.
7)	Chill the pie at least one hour before serving.
	Serves 6-8. Keeps for a few days in the refrigerator.

ALMOND ROCA

	2	cups sprouted almonds
	1/2	cup dried, shredded coconut (always dry coconut yourself in a dehydrator as the dried coconut that you can purchase, even in health food stores, has been bleached and pasteurized)
	1/4	cup raw wildflower honey
	1/2	vanilla bean, ground

1)	Put all the ingredients, except coconut, into a food processor and process until mixture holds together.
2)	Transfer to a bowl, add in the shredded coconut, and blend well by hand.
3)	Form into small ball shapes, and refrigerate. These are very delicious, but don't overdo!
	Makes 1 dozen. Keeps up to 2 weeks in the refrigerator. Variation: Instead of honey, use soaked raisins to taste. (Soak raisins for 24 hours in filtered water.)

RASPBERRY FRAPPÉ

	2	cups frozen raspberries
	3	frozen bananas
	2	tbsp. raw honey blended with a little water

1)	Put all the ingredients into a food processor and using the "S" blade, process to a creamy consistency.
	Serves 4.

CHOCOLATE SHAM ICE CREAM

	10	*oz. Almond Milk* (see Juices & Beverages section)**
	7	large prunes, soaked until soft
	4	large dates, soaked until soft
	2	oz. date water (water in which the dates were soaked)
	2-3	heaping tbsp. raw carob powder
	1/2	tsp. Vanilla Powder - optional, but good (to make Vanilla Powder, cut up 2 or more vanilla beans, put into a nut grinder and grind as fine as possible. Store in glass jar in the refrigerator)

1)	Put the Almond Milk and all the other ingredients into a blender and blend until smooth. Taste and adjust flavors. Pour into an ice cube tray and freeze overnight.
2)	When ready to serve, put the cubes through the Champion or Green Power juicer with the blank (homogenizer) in place. Out comes a great ice cream. While it won't fool hard-core chocolate aficionados - for the rest of us, it hits the spot. Best of all, it has no caffeine or theobromine to addict us.
NOTE: This can also be made without the carob powder for a mellower flavor.

COCONUT CREAM

	1	fresh coconut (look for a coconut with a light brown shell, as opposed to dark brown - it will be younger and fresher, or you could use the meat from Thai coconuts or Green Water Coconuts)
1)	With a flathead screwdriver poke a hole into one of the "eyes" of the coconut and pour out the coconut water.* The coconut water is not used in this recipe, however, it is an excellent water to drink.
2)	With a hammer, break the coconut open and separate the meat of the coconut from the shell. Rinse the coconut, then cut into pieces and put through the Champion juicer, using the juice screen. You are making coconut juice, which comes out as a cream. If you are juicing more than two coconuts, keep checking the juicer because it has a tendency to overheat, and then you will be cooking your cream. If the juicer feels hot, turn it off and let it cool before proceeding. a) Thai Coconuts come with the husk already partially cut down. They have a flat bottom and the top looks like a pyramid. The outside is an off white color. I open them like this: first, with a sharp knife shave off as much of the top pyramid part as will come off. Then with a big, heavy knife, hit the top on four sides (in a square shape). You may have to hit each side more than once. By the time you get to the third side, the coconut should already be open - I mean the small square on the top will be open. Peel back the shell and pour out the water. (Drink the water or save for another use.) Using the edge of a large spoon you can separate the meat from the husk and pull it out through the square hole you created. b) Green Water Coconuts unfortunately are not available everywhere. The water from these coconuts is excellent for drinking or fasting purposes. I have seen these coconuts in all the Caribbean Islands and Florida and they are made available in New York City. If you purchase these coconuts in Florida or the Islands, they are usually chopped off at either end and a straw is put in so that you can enjoy the water. At home, I've found an easier way to open them. Slice a section of husk off the side** with a sharp knife. Then with the end of a sharp knife, cut a hole into the side and pour off the water. When the coconuts are young and fresh, it is easy to do this. When they are older, the husk seems to petrify. It gets hard as a rock and then this method of opening them will not work. Also the water inside of these harder coconuts may or may not be good to drink. Some Green Water Coconuts are all water and do not develop meat, but others do have a thick layer of very delicious meat.
	One average coconut yields approx. 1/4 to 1/2 cup of Coconut Cream. To keep overnight, put into the refrigerator. If you want to keep it longer, freeze in ice cube trays.
NOTE: Coconut Cream can be used to make various ice creams and parfaits,and also some Caribbean style main course dishes, such as the Caribbean Wild Rice (see Recipe Index). It is also good by itself or as a topping for fruit salads.
Sometimes I've heard it called coconut milk, but it looks more like water to me. In Latin countries they call this "Agua de Coco" (water of the coconut). When it's fresh, it tastes slightly sweet or neutral, but if it's old, it can taste sour or soapy. You don't want to drink it then or use the coconut meat either. *I find that the Champion juicer makes the Coconut Cream easier than the Green Power juicer. (When making Coconut Cream with the Green Power juicer, it's best to put the coconut through first with the blank (homogenizer) in place, then put the resulting pulp through again using the juice screen.)

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Friday, January 9, 2015

I Have a Dream

Thursday, September 6, 2012

Do we need expensive suppliments?

Do you know what you should be eating and what's in season?

1. Local Foods Are Fresher (and Taste Better)

2. Local Foods Are Seasonal (and Taste Better)

3. Local Foods Usually Have Less Environmental Impact

4. Local Foods Preserve Green Space & Farmland

5. Local Foods Promote Food Safety

6. Local Foods Support Your Local Economy

7. Local Foods Promote Variety

8. Local Foods Create Community

Monday, September 3, 2012

Your Natural Diet: Alive Raw Foods

Your Natural Diet Basics

Recommended Foods

Sample Diet Plan

Exercise Recommendations

Costs and Expenses

Pros

Cons

Conclusions

The 80/10/10 Diet

80/10/10 Diet Basics

Raw Food Benefits and Recipes

Recommended Foods

Sample Diet Plan

Exercise Recommendations

Costs and Expenses

Pros

Cons

Too Extreme for Most

Other Diets to Consider

Live Food Holiday Menus

JEWISH HOLIDAY RECIPES

Recipies

Hearty Main Course Dishes

(Excerpts from Hooked On Raw by Rhio)

**(Excerpts from Hooked On Raw by Rhio)**