Raw Vegan Blackberry, Strawberry And Mango Breakfast Salad - A Healthy Way To Start Your Day

Freeze strawberry tops, with greens, for later use in smoothies.

It's The Weekend!

It's a beautiful, sunny Saturday morning here in Northern California. After enjoying a cup of Yerba Mate tea, I decided to start the weekend with a colorful and healthful fruit salad. Last night there was an amazing sale on blackberries which add color and richness to this salad not to mention their high fiber and antioxidant content.

It's All In The Colors

I've mentioned this many times - the color of your meal is an indication of its nutritional benefits. I'm not talking food coloring - that would make fruit loops appear healthful. I'm talking colors from nature. This fruit salad is not only rich in vitamin C and other key vitamins and minerals, but its colors are an indication of the many beneficial plant chemical or "phytochemicals" it provides. These phytochemicals are known to protect us against cardiovascular disease, some cancers and premature aging. There are hundreds of these protective plant chemicals found in nature and by eating 5 to 7 or more servings of colorful fruits and vegetables a day, we are able to get a nice selection of these in our diet.

Serve this fruit salad by itself or with Raw Granola or Agave Sweetened Vegan Granola.

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Blackberry, Strawberry and Mango Salad

[serves 2 as a meal or 4 as a side dish]

2 tablespoons fresh orange juice

4 drops stevia, (optional)

1 cup fresh strawberries, cleaned and sliced

1 cup fresh blackberries, cleaned

1 cup fresh mango, diced

1/4 cup raw English walnuts, chopped

1 tablespoon dried, unsweetened coconut

In a medium bowl, mix orange juice and stevia. Add sliced strawberries and mix well. Add blackberries and mango and toss gently. Top with English walnuts and dried coconut and serve.

Per serving (2 servings total): 232 calories, 11.2 g fat, 2.4 g saturated fat, 0 mg cholesterol, 4.5 g protein, 32.3 g carbohydrates and 8.3 g of fiber.

Per serving (4 servings total): 116 calories, 5.6 g fat, 1.2 g saturated fat, 0 mg cholesterol, 2.3 g protein, 16.1 g carbohydrates and 4.2 g of fiber.

Raw Garden Salsa with Cherry Tomatoes - Rich with Lycopene

Shopping in my garden for salsa ingredients.

Raw garden salsa with optional fresh corn.

Summer's Bounty

One of the best things about summer is the abundance of vine ripened tomatoes. You know, the ones that actually taste like tomatoes unlike the ones we buy in the winter at the local grocery store. And then there are the cherry tomatoes. You can't pick them fast enough. I love "shopping" in my garden and this morning I picked a basket of cherry tomatoes, some basil and a few small jalapenos. To this I'll add the garlic I've already harvested and I've got most of the ingredients for today's raw garden salsa. This recipe is low in calories and saturated fat and has no cholesterol.

Nutritional Benefits of Tomatoes

Tomatoes are packed with vitamin C. One cup provides about half of your daily requirement. Since this vitamin is very heat sensitive, this raw salsa will preserve its vitamin C content. Tomatoes also contain lots of vitamin A, K, potassium and manganese. They are a very good source of fiber and are most noted for their high content of lycopene. This well publicized carotenoid is known to have high antioxidant and cancer fighting properties.

As a strong antioxidant, Lycopene has been shown to help prevent heart disease. This phytochemical has also been associated with the reduction of numerous types of cancers such as prostate, lung, pancreatic and intestinal cancers. Because carotenoids are fat soluble, they are more effective when eaten with high fat foods. I've added a tablespoon of extra virgin olive oil to this salsa recipe for that purpose. To get a similar effect, and an added taste treat, you can substitute half a chopped avocado for the olive oil. Some studies show that cooked tomatoes have more of an affect in reducing prostate cancer although raw tomatoes also showed some benefit.

How to Serve

For a completely "raw" appetizer, serve with zucchini slices or raw chips (see my April 14, 2009 post for raw jalapeno corn chips), or buy your favorite healthy chip. I like to serve Trader Joe's "hemp tortilla chips with black sesame seeds".This salsa also makes a great topping for grilled salmon or you can try adding it to your favorite taco or burrito recipe. Or, if you're in the mood for pasta, mix an extra tablespoon of olive oil into the garden salsa and throw it on top of hot whole wheat fusilli.

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Raw Garden Salsa with Cherry Tomatoes

[serves 4 without corn or 6 with the optional fresh corn]

2 cups cherry tomatoes, quartered or halved depending on size

2 teaspoons fresh garlic, minced

2 tablespoons scallion, finely sliced (white and green parts)

1 jalapeno pepper finely chopped, about 1 tablespoon

2 packed tablespoons fresh basil, chopped

2 tablespoons freshly squeezed lime juice

1/4 teaspoon sea salt or to taste

2 shakes of black pepper or to taste

1 tablespoon extra virgin olive oil (or 1/2 chopped avocado)

1 cup fresh corn kernels, about 1 large ear - optional

Gently mix all ingredients in a bowl and serve.

Per serving (without corn, 4 servings): 50 calories, 3.5 g fat, 0.5 g saturated fat, 0 g cholesterol, 0.5 g protein, 4.4 g carbohydrates and 1.0 g of fiber.

Per serving (with corn, 6 servings): 55 calories, 2.7 g fat, 0.3 g saturated fat, 0 g cholesterol, 1.2 g protein, 7.8 g carbohydrates and 1.3 g of fiber.

Creamy Vegan Avocado Dill Dressing

There’s nothing richer than a ripe avocado and they are plentiful and reasonably priced this time of year. Although some may avoid them because of their high fat content, most of the fats are healthy, monounsaturated fatty acids that include oleic acid. Oleic acid, the same fatty acid found in olive oil, has been shown to be a key contributor to the healthy Mediterranean diet and the prevention of breast cancer.

Adding avocado to a salad increases the body’s ability to absorb healthy carotenoids (like lycopene and beta-carotene) from spinach, lettuce, tomatoes and carrots. Lycopene is a very powerful antioxidant and has been associated with the reduction of cancer and heart disease. Avocados themselves are a good source of the phytochemical lutein, necessary for good vision. Lutein may lower your risk of developing cataracts and macular degeneration.

Several studies that received a lot of attention showed that cooking food can significantly increase the bioavailability of some carotenoids in vegetables. Lycopene cooked in olive oil was shown to increase blood levels of this phytochemical. Since adding avocado may accomplish the same thing, perhaps it is the oleic acid in the olive oil, not the cooking, that increases the bioavailability. This is important for raw foodists who may be able to achieve this benefit without cooking the food and destroying other heat sensitive vitamins and phytochemicals.

Avocados are high in fiber and a good source of important vitamins and minerals like vitamin K, potassium, folate, B6, vitamin C and copper.

This creamy salad dressing is very versatile and can be used in many types of cuisine. It makes a wonderful vegan salad dressing and can also be used as the “hollandaise” sauce in my “Healthy Veggie Eggs Benedict” which I will post in a few days. It also makes a delicious sauce that can be served with baked or grilled salmon. For a “raw vegan” creamy avocado dill sauce, substitute the soymilk with raw nut milk.

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Creamy Vegan Avocado Dill Dressing [makes 1 cup or 16 tablespoons]
1/2 cup avocado (about 1/2 of a large avocado)
1/2 cup organic, unsweetened soy milk (or raw nut milk)
1 small clove garlic, peeled and minced
1/2 teaspoon Himalayan or sea salt
1/8 teaspoon dried or 1/4 teaspoon fresh dill
2 grinds black pepper
2 tablespoon freshly squeezed lemon juice

Place all ingredients in a blender and process until smooth.

Per tablespoon: 15 calories, 1.2 g fat, .2 g saturated fat, 0 g cholesterol, .4 g protein, .8 g carbohydrates and .5 g of fiber.

Blueberry, Pear and Baby Spinach Smoothie—Bursting with Health Benefits

Layers of spinach, pear and blueberries in a Vita Mix blender.


By now you know I’m rather partial to starting my mornings with a raw smoothie, especially one that contains blueberries. Today, I’m going to share another smoothie recipe that combines the antioxidant benefits of blueberries with the many health benefits of raw spinach, pears, brazil nuts, and flaxseed oil. It’s important that blueberries only be used in DAIRY FREE smoothies. It has been demonstrated that blueberries may lose their antioxidant power if eaten with milk as their have an affinity for milk protein.

Blueberries are not only a very good source of vitamin C, K and manganese, but they are on top of the antioxidant scale. Tufts University rated 60 fruits and vegetables for their antioxidant content and, you guessed it, blueberries were rated numero uno in their ability to destroy free radicals! The plant chemicals in this wonder fruit can protect against heart disease, glaucoma, cataracts, ulcers, dementia and cancer. And, they are low in calories. I just planted 3 blueberry bushes but in the meantime, I have found frozen organic blueberries for a pretty decent price. I like the frozen ones since they are usually cheaper, they are still considered “raw” and they make the smoothies thick without using ice.

I found some beautiful pears the other day which always are great in fruit smoothies. Pears are high in fiber with only one large fruit providing 7 grams! Pears also give smoothies a very creamy consistency.

Spinach may sound a bit weird for a smoothie but I love using greens in my morning concoctions (you may remember me putting Kale in my “Good Morning Kale” smoothie posted January 23, 2009). But with a high speed blender and all of this wonderful fruit, you won’t even know it’s in there and you will have the amazing benefits of this vegetable. Besides its phytochemical content said to prevent eye disease, spinach is a very good source of vitamin A, C, E, K, thiamin, riboflavin, B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. There is some debate over the usability of calcium and iron due to its oxalic acid content, but according to Dr. Norman Walker (a pioneer in the field of raw juicing), the oxalic acid in our RAW vegetables does not have this effect. Since he lived to 99 years old, I think he’s a pretty reliable source.

I add some flaxseed oil to this recipe since it’s a great source of alpha-linolenic acid (ALA), needed by EVERY cell in the body. The body can convert ALA into all the omega 3 fatty acids it needs, including EPA and DHA. Most people get EPA and DHA from fish or fish oil. However, vegans depend heavily on getting enough of this through eating flaxseeds, chia seeds, walnuts and hemp. You may also supplement with a vegetarian source of DHA and EPA derived from algae. This becomes more important as we age since the body becomes more inefficient in the conversion of ALA to DHA and EPA. Make sure the flaxseed oil is “cold pressed” as heat destroys this delicate essential fatty acid. It must always be refrigerated. Also, check for the “when pressed” and “best if used by” dates to ensure optimum freshness.

As always, I throw in a few brazil nuts for their high selenium content, a powerful antioxidant.

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Raw Vegan Blueberry, Pear and Spinach Smoothie [serves 2]
1 1/2 cups frozen, organic blueberries
1 large organic pear
2 packed cups baby organic spinach
2 brazil nuts
1/2 tablespoon cold pressed flaxseed oil
4 drops liquid stevia for added sweetness
1 1/2 cups cold, filtered water

Place all ingredients in a Vita Mix or other high speed blender. I usually put the frozen fruit on top so it doesn’t freeze up the blender. Process until smooth and serve immediately.

Per serving: 241.5 calories, 6.5 g fat, 1.3 g saturated fat, 0 g cholesterol, 3.8 g protein, 46.3 g carbohydrates, 9.5 g fiber, 1.9 g omega 3 and 1.7 g omega 6 fatty acids.

Building a Colorful Meal—Bernadette’s “Everything In The Garden Dinner Salad”

Day 7 of our “One Month Raw Food Cleanse”
Are you familiar with PHYTOCHEMICALS? They are the compounds in plants that often give them their beautiful colors and fragrant smells, many of which contribute greatly to our health. Although there are thousands of these chemicals, only a fraction of them have been studied but you may have heard of the benefits of some of the more popular ones:

Carotenoids are strong antioxidants. Carotenoids include lycopene (in tomatoes and watermelon) and lutein (found in spinach and orange and yellow fruits and vegetables). There has been much written about lutein and its role in preventing macular degeneration and perhaps reducing the development of cataracts.

Flavonoids have anti-inflammatory properties and can prevent the growth of cancer. Quercetin, a well known flavonoid, is found in apples, green tea and onions. It’s a natural anti-histamine and is also known to have anti-inflammatory qualities. Anthocyanins are another flavonoid with anti-inflammatory properties and are found in strawberries, cherries, cranberries and raspberries.

Saponins are a class of phytochemicals that can reduce cholesterol and prevent the growth of cancer cells. These are commonly found in beans and whole grains.

All of these wonderful phytochemicals are found in common fruits, vegetables, grains and legumes. To get as many as I can, I try to design a menu with as many COLORS as possible. I know I’ve done a good job when I look down at a dish I’ve just prepared and see a rainbow.
My friend Bernadette Astrella is a master at creating delicious, colorful and healthy salads. I met her at a raw food potluck and I always would go straight to her salads. I asked her to share one of her recipes on the blog so here’s her “Everything in the Garden” Dinner Salad. I made it tonight and as you can see, it’s colorful, beautiful and it was very yummy. Bernadette lives in Sunnyvale, California where she is a Gourmet Raw Food Chef. She attended Living Light Culinary Arts Institute (the ONLY raw vegan culinary school in the world). She also attended Bauman College in Santa Cruz and is a Certified Nutrition Consultant.

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Bernadette’s “Everything In The Garden” Dinner Salad [serves 2]
1 head Green leaf or butter lettuce, torn into bite size pieces
1/2 cup cilantro
1/2 cup shredded red cabbage
1 shredded carrot
5 stalks of asparagus, cut in 1 inch pieces on diagonal
1/3 cucumber, thinly sliced
1/4 red and 1/4 yellow bell pepper, julienned
4 small radishes, thinly sliced
1/2 small avocado, sliced
4 white button or crimini mushrooms, thinly sliced
1/8 to 1/4 cup fresh peas
1/8 to 1/4 cup fresh corn kernels
1/4 cup red onion, thinly sliced
1/4 cup raisins
1 to 2 tablespoons capers
1/4 cup alfalfa or clover sprouts

Salad Toppings
2 tablespoons of cashew pieces
2 tablespoons of pumpkin seeds
1 – 2 tablespoons nutritional yeast (optional)
1 – 2 tablespoons ground flax seed or hemp seed (optional)

Raspberry Date Orangegrette Dressing
1 cup fresh or frozen raspberries (if using frozen, thaw and use the liquid also)
1/3 packed cup of Medjool dates, soaked
1/4 cup orange juice
2 tablespoons lemon juice

Combine all of the salad ingredients in a big salad bowl. Blend the raspberries and their juice, the soaked dates, orange and lemon juice in a high speed blender until smooth. Dress the salad, salt and pepper to taste, and top with salad toppings. Serve immediately.

Menu for Day 7
This morning I made a mixed berry smoothie with all of the ingredients of the blueberry smoothie (posted on May 3, 2009) but I added a cup of fresh strawberries and 2 tablespoons of oat bran. I’m also going to make a several cups of fresh juice (carrot, celery, beet, apple and ginger) and sip it during the day for a snack. For lunch, I’ll make a big fruit salad topped with raw pecans. Dinner will be a large taco salad using the “meat” from the vegan soft tacos (see May 5, 2009 posting) over greens, shredded carrots, avocados and green onion dressed with the “lime chia seed dressing” posted on April 9, 2009. We still have some raw tropical chocolate truffles left over so that will surely be dessert!

Juicing—Cleanse And Build Your Immune System And Fight Swine Flu!

Juicing allows you to consume fruits and vegetables in their purest form.

The juicer separates the pulp from the juice of each fruit and vegetable.

Carrot, celery, apple, beet, ginger cocktail.


As fear mounts over the quick spread of swine flu, it’s even more important that we take the month of May to do our RAW cleanse and build up our immune system. I am a strong believer, as is the founder of the natural health college where I studied holistic nutrition, (Clayton College of Natural Heath, www.ccnh.edu), that the body can maintain wellness or heal itself if presented with the correct environment – proper nutrition, clean water, fresh air, in short, a healthful “terrain”. Louis Pasteur once said, “I have been wrong. The germ is nothing. The “terrain” is everything.” The goal of this blog is to help you create that healthful environment which will allow you prevent or recover from an illness and help you to achieve remarkable health.

Any healthful food regimen should include juicing fresh fruits and vegetables. You can do this at home with a juicer or go to the many juice bars across the country. Grocery stores like Whole Foods and many smaller natural food stores make fresh juice. Just make sure you know what’s in it. Some chain juice bars serve drinks loaded with dairy and sugar.

Here are some key reasons to drink fresh fruit and vegetable juices:

• They contain important vital enzymes (if not pasteurized).
• Juices help make our body alkaline which helps prevent the loss of essential minerals.
• Juicing allows you to consume more fruits and vegetables making it possible to get sufficient quantities of vitamins and minerals from food.
• Vitamins and minerals from fresh juices assimilate quickly.
• Juice contains thousands of phytochemicals which can prevent illness and promote health.
• Fresh juice with its phytochemicals, vitamins and minerals boost the immune system and accelerate the body’s cleansing process.
• Green juices have chlorophyll which helps detoxify our bodies. Chlorophyll has a similar molecular structure as hemoglobin which carries oxygen throughout our bodies.
• It’s a great way to use up bumper crops from your garden (here’s hoping!).
Here’s one of my favorite juice combinations:

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Carrot, Celery, Apple, Beet, Ginger Cocktail [makes 4, 8 oz. servings]
Use organic fruits and vegetables whenever possible.
6 large carrots—rich in vitamin A and K
4 stalks of celery—contains vital organic sodium and vitamin K
2 apples, cored—contains vitamin C
2 large beets—rich in folate, manganese; a good blood tonic
1 inch piece of ginger root—good for upset stomach, cold and flu

Cut the tops off the carrots and beets. Cut beets and apples into pieces that fit through the juicer. Juice and enjoy!

Per serving: 121 calories, zero g fat, zero g cholesterol, 2 g protein and 29 g carbohydrates. Fiber is removed in the juicing process.