How To Make Your Own Muesli

Use as a topping for fruit, yogurt and ice cream
or eat as a cereal

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As millions shelter in place  during this horrible pandemic, many people have returned to their kitchens. I've always thought that cooking is the single best thing you can do for your health and hopefully, when this passes, people will continue to prepare their own meals.

Here's a simple recipe that we make all the time. 

This Muesli is a mixture of rolled oats and lots of my favorite nuts and seeds. It makes 7 cups so there's plenty to refrigerate and enjoy for many weeks, although it doesn't last too long in our home. You can also freeze it and it will keep for months. 

I have been trying to avoid going to the grocery store, or at least limiting my trips as best I can, so I have been buying lots of my ingredients on the internet. I figure most of the virus has lost its potency during the transit time so I only have to worry about the UPS or postman who carried the box to my door. Nuts.com has a great selection of nuts, seeds, grains, dried fruits and more so I bought most of the ingredients for this muesli from them.

Nuts.com has a great selection of nuts, seeds, grains and more.

                  
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Muesli
Vegan, Dairy and Gluten Free
[makes 7 cups]

Requirements
Large rimmed cookie sheet or shallow baking pan

Ingredients
4 cups gluten free rolled oats
1 cup unsweetened shredded coconut
1/2 cup sliced almonds
1/2 cup sunflower seeds
1/2 cup hemp seeds
1/2 cup chopped walnuts
1 scant teaspoon iodized salt
1 teaspoon cinnamon
1 or 2 packets of stevia (optional)
1 tablespoon vanilla
3 tablespoons maple syrup
2 tablespoons melted coconut oil

Directions
Preheat the oven to 350 degrees F. 

Place the oats, coconut, almonds, sunflower and hemp seeds, walnuts, salt, cinnamon and stevia in a large rimmed cookie sheet or shallow baking pan. Carefully mix up the ingredients with a large spatula. 

Drizzle the vanilla, maple syrup and melted coconut oil over the oat mixture. Mix together with the spatula until the oats are well coated.

Some people do this first step of mixing all the ingredients in a large bowl and then pouring them onto a pan lined with parchment paper but I'm too lazy to wash the extra bowl and I find that the muesli doesn't stick all that much to the pan.

Place in the oven and bake for 20 to 25 minutes, stirring half way through, until the oat mixture is lighted toasted. Don't overcook. 

Let cool completely before storing.

Enjoy as a cereal or a topping for fruit, ice cream, yogurt, applesauce, and more. As a treat for your kids (or yourself), place some in a small bowl and dip a peeled banana in the muesli between each bite! 

Bake until lightly toasted and fragrant

Fruit And Nut Breakfast BowlAn Easy Back To School Breakfast

Healthy breakfast bowl takes advantage of late summer fruit.

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My New Favorite Breakfast
The end of the summer brings us so much wonderful fruit. Sweat peaches are their peak ripeness, the pears are ripening, strawberries are still around, and so much more. A big bowl of fruit may be delicious but it's certainly not filling.This breakfast bowl adds nuts and seeds, cereal, and some probiotic packed, home-made soy yogurt. This provides the protein and healthy fats that will keep you satisfied until lunch time.

I Can't Believe School is Starting!
Although my children are grown, I still get those feelings of disbelief when kids start getting ready to start school in what seems like the middle of the summer. Getting kids fed and ready to leave for school, or even summer day camp for that matter, is one of the hardest thing a parent has to do. Perhaps feeding them this yummy breakfast bowl will get them to eat up without prompting them through ever bite! It's so easy, they can even help you make it.

Feel free to change up the ingredients. Basically you need 3 fruits, 3 nuts/seeds, some healthy cereal for more crunch, and your favorite yogurt. The ingredients below are for two servings but it' easy to double to make it for four.

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Fruit and Nut Breakfast Bowl
Vegan and Dairy Free (if using vegan yogurt) 
Gluten Free (if using GF cereal)
[makes 2 servings]

Ingredients
1 large peach, diced with skin
1 large pear, diced with or without skin
6 large strawberries, sliced
1/2 cup cereal (such as puffed rice or granola)
1 tablespoon raw sunflower seeds
1 tablespoon chopped raw walnuts 
1 tablespoon chopped or sliced almonds
1/2 cup yogurt

Directions
Divide the chopped fruit between two bowls.

Sprinkle 1/4 cup of cereal over each bowl. I like to use a mixture of puffed rice and puffed kamut because it has a nice crunch and very few calories. Granola would be very yummy and hearty in this recipe too but adds more calories and sugar.

Puffed brown rice and gamut

Divide the nuts and seeds among the two bowls.

Sunflower seeds, almonds and walnuts

Gently stir each bowl to mix the ingredients. Top with your favorite yogurt and serve immediately.

Roasted Asparagus On Romaine Topped With Corn, Radishes, Avocado & Sunflower Seeds

Roasted asparagus topped with chopped veggies and seeds.

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Asparagus for Lunch?

Doug and I ate an entire bunch of asparagus yesterday for lunch. Once those tender roasted spears came out of the oven, we decided to make a meal out of them. Besides, you can't just let these jewels sit around since they are more perishable than most other vegetables.

Feed your Microbes Too!

I'm sure you all know how very important microbes are for our health. Well these little guys have to eat too. They depend on "prebiotics" which are supplied by the compound "inulin." This carbohydrate makes it all the way through to our large intestine where it becomes an important food source for our intestinal bacteria such as Bifidobacteria and Lactobacilli. Asparagus is a very good source of inulin. 

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Roasted Asparagus Salad

Vegan, Dairy Free, Gluten Free

[makes 4 servings]

Ingredients

1 pound asparagus, washed

1 tablespoon extra-virgin olive oil

Salt and pepper to taste

1/4 teaspoon granulated garlic

1 ear of corn, cleaned, kernels removed

4 small radishes, diced

1 green onion, cleaned and thinly sliced

1/2 avocado, diced

1/2 lemon

1 head Romaine lettuce, washed and chopped

2 tablespoons raw sunflower seeds (or hemp seeds)

Directions

Preheat the oven to 400 degrees F.

Trim off the bottoms of the asparagus with a knife or bend the bottoms until they snap off. Place in a large, shallow baking pan and arrange in a single layer. 

Drizzle the olive oil over the asparagus and sprinkle them with salt, pepper, and garlic powder. If you have a Silpat sheet, you can reduce the olive oil to 2 teaspoons. Shake the pan back and forth until the spears are well coated.

Place the pan in the oven and roast for 12 to 15 minutes, shaking the pan halfway through, until the asparagus spears are lightly browned and fork-tender but still crisp. Remove from the oven and set aside.

Place the corn kernels, radishes, green onion, and avocado in a small bowl. Toss with the juice of 1/2 a lemon and salt and pepper to taste. Set aside. 

To build the salad, place the chopped Romaine lettuce on a platter or divide among four individual plates. (Doug and I divided it onto two big plates and made an entire meal out of it.)

Place the warm asparagus on top of the lettuce and then top the asparagus with the corn mixture. Sprinkle with sunflower seeds and serve immediately.

Nutrition

Per serving: 168 calories, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 249 mg omega-3 and 2,006 mg omega-6 fatty acids, 6 g protein, 18 g carbohydrates, 8 g dietary fiber, 20 mg sodium (plus salt to taste).

For a better omega-3 to omega-6 balance, use hemp seeds instead of sunflower seeds.

 

Shredded Kale And Quinoa Salad With Red Grapes, Bell Pepper, And Sunflower Seeds Vegan and Gluten Free

Adding quinoa to a kale salad turns it into a meal!

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Inspired at the Airport
My daughter and I just spent a lovely four days in Sedona. Besides the beautiful red rocks and relaxing spa treatments, we were blown away with the food. One restaurant was better than the other. So when we got to the Phoenix airport to go home, we were kind of bummed that our last meal would probably be terrible. I mean, when's the last time you had a good meal at an airport?

We were pretty shocked when we walked into Chelseas Kitchen in Terminal 4. The restaurant itself was large and beautiful and the food was definitely NOT what you would expect at an airport (unless you are in the International Terminal in SFO.)

Chelseas Kitchen at the Phoenix Airport

The dish that inspired me the most was their kale salad (they were kind enough to make one without the parmesan cheese). It was mixed with quinoa, bell pepper, juicy red grapes, and sunflower seeds. To me the red grapes were the best and most surprising ingredient. I never thought of throwing a grape into a kale salad and their sweetness just made the flavors explode. And any time you add a grain, such as quinoa or rice, to a salad, it turns the dish into a hearty meal.

When I got home, I immediately tried to replicate it and I think I did it. They use more oil than I do but since I need to knock off a few pounds from the vacation, I cut down on the dressing.

So here it is, my dairy-free, gluten-free version of Chelseas Kitchen's "Shredded Kale & Quinoa Salad. I honestly think it's now my FAVORITE kale salad recipe. You should try it!

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Shredded Kale and Quinoa Salad 
Vegan and Gluten Free
[makes 4 meal-size or 6 side salads]

1 cup dry quinoa
 water
4 packed cups thinly sliced raw kale
2 tablespoons freshly squeezed lemon juice
1 tablespoon cold-pressed hemp oil*
1 tablespoon extra virgin olive oil
1 small red bell pepper, small diced
1 1/2 cups seedless red grapes, halved
2 tablespoons sunflower seeds
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
* If you don't have hemp oil, just use two tablespoons of olive oil instead of one.

To prepare quinoa: Rinse quinoa in cold water. 

Bring 2 cups of water to a boil. Stir in quinoa, lower the heat to a simmer, cover and cook until the water is absorbed and the quinoa is cooked, about 18 to 20 minutes. Set aside to cool a bit.

(To cook your quinoa in a pressure cooker, cook for 5 minutes with 1 1/4 cups of water.)

While the quinoa is cooking and cooling, place the kale in a large bowl with the lemon and oil and mix thoroughly. Set aside for 20 minutes to "marinate."

Marinating the kale in lemon and oil makes it tender.

Add the quinoa and the remaining ingredients to the kale. Mix thoroughly and serve.

Per meal-sized serving (4): 326 calories, 12 g total fat, 2 g saturated fat, 796 mg omega-3 and 5,038 mg omega-3 fatty acids, 0 mg cholesterol, 10 g protein, 48 g carbohydrates, 6 g dietary fiber, and 575 mg sodium.

Per side salad (6): 217 calories, 8 g total fat, 1 g saturated fat, 530 mg omega-3 and 3,358 mg omega-3 fatty acids, 0 mg cholesterol, 7 g protein, 32 g carbohydrates, 4 g dietary fiber, and 383 mg sodium.

Foods That Help Prevent Cataracts And Decrease Their Rate Of Progression - Recipe For Anti-Cataract Smoothie!

If you have eyes, read this post!

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Important Information about your Eyes
Even if your eyes are perfect right now, you should read this post. Why? Because the statistics on cataracts are shocking. 

* 20.5 million Americans age 40 and older have cataracts
* 50% of individuals 80 years and older have them.
* 3 million cataract surgeries are performed each year.

What Are Cataracts?
When the proteins in the lens of the eye are damaged, the lens can become cloudy making it difficult to read. Driving, especially at night, can also become difficult due to the increased sensitivity to light and glare. Vision can become blurred and clouded and the need for new eyeglass or contact lens prescriptions may be more frequent. This condition can eventually get bad enough to require surgery, a procedure where the natural lens is replaced and an artificial intraocular lens is implanted.  

My Personal Experience
Over ten years ago, during an eye exam, a doctor told me I was developing cataracts. I totally freaked out thinking I would soon be blind - and at such a young age (I was about 48 at the time). I probably developed these because, in my youth, I laid in the sun like a little salamander. I even smoked. But I didn't have any of the other risks such as diabetes, excess consumption of alcohol, family history of cataracts, high blood pressure, obesity or prolonged use of corticosteroids. I was, however, getting older and that certainly is a big risk factor.

I immediately started researching natural cures. I couldn't just sit around and wait for my lenses to become opaque. And even though cataract surgery is pretty common with a 98% success rate, the thought of someone cutting into my eyeballs sent chills down my spine.

The bad news is that once cataracts have formed, you can't get rid of them with diet but you can do a whole lot to prevent them or stop them in their tracks. But most doctors won't tell you that. Their advice is to wear sunglasses and stop driving at night. Gee, thanks.

But you can do more. Studies have shown a link between antioxidant vitamins, such as vitamin C and vitamin E, and the prevention of cataracts as well as a decrease in their progression. In addition, the carotenoids lutein and zeaxanthin appear to have a protective effect. (In fact, lutein and zeaxanthin are the only two carotenoids found in the retina and lens of the eye). Research has linked the high consumption of foods rich in lutein and zeaxanthin with a reduced risk of cataracts. 

Vitamin C
The RDA for vitamin C for women is 75 mg and it's 90 mg for men. If you smoke, add another 35 mg to the daily requirement. 

This vitamin is very easy to get from food. Fruits like guava, kiwi, papaya, strawberries, blueberries, lemons, oranges, and grapefruit are good sources of vitamin C as are vegetables such as bell peppers, mustard spinach, kale, broccoli, Brussels sprouts and tomatoes. 

Vitamin E
The RDA for natural vitamin E, for adults, is 22 IU (15 mg).

Vitamin E is a bit harder to get from food but the best sources are sunflower seeds, almonds, hazelnuts, wheat germ oil and avocado. Other sources include kiwi, dandelion greens, peppers, butternut squash and parsnips. 

Lutein and Zeaxanthin
Although there is no RDA for lutein and zeaxanthin, experts suggest that a minimum of 6 to 8 mg be consumed daily to achieve health benefits. 

Getting sufficient lutein and zeaxanthin is easy if you eat your greens. A single cup of cooked or raw kale provides over 20 mg! Other great sources are spinach, collards and turnip greens. Broccoli, corn, peas, lettuce and Brussels sprouts also contain these critical carotenoids. But to increase their absorption, always eat them with some healthy fats such as cold-pressed flaxseed or hemp oil, extra virgin olive oil, raw nuts or avocados.

Note: Although carrots are great for the eyes, I left them out of this smoothie because they are high in beta-carotene. Recent studies show that beta-carotene can interfere with the absorption of lutein and zeaxanthin. So if it's lutein and zeaxanthin you are after, it may be best not to consume vegetables high in beta-carotene in the same meal. 


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This simple smoothie can give you your daily requirement of the antioxidant vitamins C and E and 20 mg of the critical carotenoids, lutein and zeaxanthin per serving.


Anti-Cataract Smoothie
Vegan, Mostly Raw, Gluten Free
[makes 2 servings]
Requires High Speed Blender (such as a Vitamix or Blendtec)

1 cup frozen blueberries
1 1/2 cups raw kale
1 orange, peeled, seeds removed
2 cups cold, Almond Breeze almond milk
2 tablespoons raw sunflower seeds
1 teaspoon cold pressed flaxseed oil

Blend all ingredients, except the flaxseed oil,  in a high speed blender until smooth. 
Add flaxseed oil and blend briefly to combine.
Serve immediately.

Anti-Cataract Smoothie

Per serving: 206 calories, 11 g total fat, 0.7 g saturated fat, 1,388 mg omega-3 and 2,513 omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 26 g carbohydrates, 6 g dietary fiber and 203 mg sodium. It also provides 20 mg lutein/zeaxanthin, 97 mg vitamin C and 14 mg vitamin E.

Raw Vegan Cilantro And Pepitas (Pumpkin Seed) Pesto On Gluten-Free Pasta - Perfect For Cinco De Mayo!

Raw Cilantro and Pepitas Pesto on Gluten-Free Pasta!

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A Great Dish for Cinco de Mayo!
Whip up this delicious raw pesto in minutes and either serve it as a dip or stir it into a half pound of hot pasta for a delicious entree. This pesto brings together cilantro, pepitas (pumpkin seeds) and lime, all commonly used in Mexican cuisine. 

Why it's Healthy
There are a few things I did to this recipe to make it healthier than most pesto recipes.
* The pesto is raw and stirred into hot pasta - not cooked.
* I use cilantro which has been found to remove heavy metals like mercury, lead and aluminum, from the body.
* For the nuts, I use raw pepitas (sunflower seeds) that are packed with vitamin E.
* Raw hemp oil is used to add omega-3 fatty acids to balance the high omega-6 content of the pepitas.
* Instead of parmesan cheese, I use vegetarian formula nutritional yeast, packed with critical vitamins.
* I use my very favorite gluten-free pasta made from quinoa.

Cilantro and Pepitas Pesto on Gluten Free Pasta
Pesto: Raw Vegan, Gluten Free
Pasta: Vegan, Gluten Free
Requires a Food Processor with an S blade

1 clove garlic
3 tablespoons raw pepitas (dried pumpkin seeds) plus a few for garnish
1 (4 oz) bunch cilantro, cleaned with stems trimmed
4 teaspoons vegetarian formula nutritional yeast
2 tablespoons cold-pressed hemp oil
2 tablespoons freshly squeezed lime juice
1/2 teaspoon salt
8 ounces gluten-free pasta (such as Ancient Harvest Quinoa Garden Pagodas)

To make the pesto: With the food processor running, put the clove of garlic through the shoot and process until it is chopped.

Add the pepitas and process until the are coarsely ground.

Coarsely ground pepitas (sunflower seeds)

Place the cilantro on top of the pepitas (save a little for garnish) and then add  the nutritional yeast, hemp oil, lime juice and salt and process until somewhat smooth, scraping down the sides when necessary.

Put the cilantro in first so the other ingredients don't fall directly to the bottom.

Remove the pesto and place it in a small cup or bowl and set aside.

Set aside the pesto and cook the pasta.
Or, serve it as a dip.

Cook the pasta according to directions. 

This GF pasta maintains its texture when cooked "al dente".

Drain the pasta and put it back into the pot while it is still steaming. Spoon on the pesto and stir until the pasta is well coated. 

Spoon cilantro pesto onto the steaming hot pasta.

Stir until well coated.

Serve in 4 bowls and garnish with a few pepitas and chopped cilantro.

Serve with a cold Dos Equis beer and have a Happy Cinco de Mayo!!

Per serving: 315 calories, 11.8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 136 mg omega-3 and 1512 mg omega-6 fatty acids, 8.1 g protein, 50 g carbohydrates, 6 g fiber and 309 mg sodium.

Agave Sweetened Vegan Granola - Make Your Own Omega 3 Rich Oat Cereal Packed With Heart Healthy Nuts And Seeds

Vegan granola with soy milk and mixed berries.

An easy way to chop nuts.

Drizzle and stir liquid ingredients into the oat mixture.

Bake oat mixture in a roasting pan at low temperature.

Mix granola with fruit and yogurt for a healthful breakfast.

Mix in a few chocolate chips and serve on dairy free ice cream.

Make Your Own Cereal

It amazes me how expensive it is to buy cereal and my husband can polish off an entire box of it in a few days! Then, of course, there is the worry of what is in the ingredients. To get around these issues, I've decided to make my own cereal. A friend visited last week and shared her granola recipe with me. I modified it a bit to add more omega 3 fatty acids by adding ground flax seed, hemp seed and walnuts. I also replaced the honey with agave nectar and stevia for those vegans who do not include honey in their diets. I also added a touch of tahini just for fun. Except for the fact that I can't get it to clump very well, it is very delicious. (I did read somewhere that granola clumps better if you use "quick" oats but I haven't verified that yet). I've been in a granola mood all week and also developed a raw granola recipe which I posted on Tuesday so be sure to check out Raw Granola - The Health Benefits of Nuts and Seeds. Many of the nutrients and health benefits written about in that posting apply to this recipe. Although this recipe is not raw, many of the nutrients and fatty acids are preserved by starting out with raw nuts and seeds and baking at a very low temperature.

Simplify if you Must

OK, I admit, I got a bit carried away with all of the ingredients. As mentioned in the Raw Granola posting, every nut and seed has a unique nutritional benefit so not to miss out on any, I included many different types of nuts and seeds in this recipe. Besides flavor and packing in the vitamins and minerals, I also strived for optimizing the omega 3 to omega 6 ratio which is critical for vegans. See Best Fish and Vegetarian Sources of Omega 3 Fatty Acids. But if you want to simplify and only use a few nuts and seeds, just increase the amount of the ones you do use to get the same volume.

Use it For Everything!

I've made quite a few cups of granola this week trying to perfect this recipe so of course we've been eating it in many different ways. For breakfast, my favorites have been with raspberries and blueberries and unsweetened Silk soy milk. Another favorite was with a sliced banana and yogurt. I didn't particularly love the soy yogurt I used but once it was mixed with the yogurt and banana, it tasted pretty good. I bought several other non-dairy yogurts the other day which I will eat and review with you shortly. If you are not lactose intolerant or a vegan, try using goat yogurt. It's more digestible than cow's milk and goat farms are generally less "corporate" and the animals are treated more humanely. My husband also enjoyed the granola with a few chocolate chips mixed in and poured over a bowl of soy ice cream. Yummmm!

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Agave Sweetened Vegan Granola

[makes 11 cups or 22 half cup servings]

[For the most healthful results, use organic ingredients where possible and raw, unsalted nuts and seeds]

4 cups rolled oats

1/2 cup raw wheat germ

1/2 cup raw walnuts, chopped

1/2 cup raw pistachios, broken

1/2 cup raw pecans, chopped

1/2 cup raw cashews, chopped

1/2 cup un-roasted sliced almonds

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

1/4 cup raw, shelled hemp seeds

1/4 cup ground flaxseeds

2 teaspoons cinnamon

1/2 teaspoon sea salt

6 packets stevia extract (optional, for added sweetness)

2 tablespoons sesame tahini

1/2 cup raw agave nectar (or maple syrup)

1/2 cup extra virgin olive oil or organic canola oil

2 teaspoons vanilla extract

1/2 cup dried, unsweetened coconut

1 cup raisins (or cranberries and chopped dates)

Preheat oven to 250 degrees F and get out a large roasting pan.

Add oats, wheat germ, walnuts, pistachios, pecans, cashews, almonds, sunflower seeds, pumpkin seeds, hemp seeds, flaxseeds, cinnamon, sea salt and stevia into a large bowl and combine.

[An easy way to break up pistachios or other large nuts is to put them in a zip lock freezer bag and hit them gently with a wooden mallet until they reach the desired consistency. Or buy nut "pieces" which are also less expensive].

In a small bowl, mix tahini, agave nectar, oil, and vanilla. Drizzle the wet mixture into the dry oat mixture and stir very well until the oats are well coated.

Spread out into a roasting pan and bake for 50 minutes or until golden. Don't over bake.Clean out the large bowl, you will be using it again.

Remove pan from the oven and scoop the baked granola into the large bowl to cool. Once cooled, mix in the coconut and dried fruit. When completely cooled, put into air tight containers and store in a cool place.

Serve with fresh berries and soy milk or with fresh fruit and yogurt. It's also delicious as a topping for ice cream with a few chocolate chips mixed in.

Per half cup serving: 215.4 calories, 16.9 g fat, 3.2 g saturated fat, 0 mg cholesterol, 4.1 g protein, 14.7 g carbohydrates, 2.5 g fiber, 793 mg omega 3 and 4,287 mg omega 6 fatty acids.

Raw Granola - Hearty Breakfast And Convenient Snack. Also, The Health Benefits Of Nuts And Seeds.

Soak nuts for 4 hours, seeds for 2 hours and dates for 30 minutes.

After soaking, rinse nuts and seeds.

Lay out mixture on a Teflex sheet and dehydrate.

Once dehydrated, break up into bite-sized pieces.

Store in air tight containers and refrigerate for freshness.

The Importance of Nuts, Especially in a Raw Food Diet

Studies have shown that people who eat nuts regularly have lower risks of heart disease. Although they are high in calories, they are high in fiber, "good fats", antioxidants and protein. The nuts and seeds used in this recipe are rich in the following important nutrients:

Manganese: Important in the metabolism of carbohydrates and amino acids. Supports bone health, blood sugar balance and energy production.

Copper: Needed in the metabolism of iron, the formation of red blood cells and keeping a healthy immune system.

Magnesium: Plays a key role in the proper functioning of muscles and nerves and supports energy production.

Phosphorus: Key in the formation of bones and teeth, energy production, protein synthesis and muscle contraction.

Thiamin: Required for carbohydrate metabolism and supports the nervous system.

Omega 6 fatty acids: Required for cholesterol metabolism, growth and reproduction.

Besides containing the above listed nutrients, some nuts and seeds also are high in other key nutrients:

English Walnuts: High in omega 3 fatty acids with a good balance of omega 6 fatty acids. Omega 3 is key for proper functioning of all body tissues and is especially needed in fetal development. It reduces inflammation and is important for heart health and brain development.

Pistachio nuts: High in vitamin B6, needed for amino acid metabolism and proper functioning of the nervous and muscular system.

Sunflower seeds: Contain high levels of vitamin E and selenium, both strong antioxidants that work together to protect our cell membranes. Sunflower seeds are also high in vitamin B6, folate, niacin, zinc and iron. Vitamin E, zinc and iron are difficult to get in a raw food diet so sunflower seeds are an important food for raw foodists. Iron is needed for the formation of hemoglobin and transporting oxygen. Zinc supports growth, immunity, sexual development, detoxification and wound healing.

Pumpkin seeds: Also high in iron and zinc, pumpkins seeds are important in a raw food diet.

Flaxseeds: Very high in omega 3 fatty acids.

Tahini or sesame paste: High in calcium, needed for bone and tooth development as well as muscle contraction and nerve transmission. Calcium is also difficult to get in a raw food diet so sesame tahini is an important food for raw foodists.

Hempseeds: Hempseeds are high in omega 3 fatty acids, zinc and iron and are a very important food in a raw food diet.

Raw Granola - A Healthy Snack When You Are On-The-Go

Whether or not you are on a raw food diet, raw granola makes a great snack, especially for the kids. Just throw some in a baggy and drop it in their lunch boxes or take some to work for yourself. Don't get put off by the number of ingredients as each nut and seed offers unique benefits. But if you want to leave out pecans, just use more walnuts or cashews. Or double the sunflower seeds and leave out the pumpkin seeds. Get creative and use the nuts and seeds that you and your family like the best. This recipe was formulated to give a healthy balance of omega 3 and omega 6 fatty acids and provide some of the nutrients that are difficult to get in a raw food vegan diet.

Also check out my Agave Sweetened Vegan "Cooked" Granola recipe.

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Raw Granola

[makes 8 cups of granola or 16 half cup servings]

1 cup raw English walnuts, (soaked for 4 hours)

1/2 cup raw pistachios, (soaked for 4 hours)

1/2 cup raw pecans, (soaked for 4 hours)

1/2 cup raw cashews, (soaked for 4 hours)

1/4 cup raw sunflower seeds, (soaked for 2 hours)

1/4 cup raw pumpkin seeds, (soaked for 2 hours)

1/4 cup raw wheat germ (do not soak)

1/4 cup raw, shelled hemp seeds (do not soak)

2 tablespoon ground flaxseeds

1/4 cup dried, unsweetened coconut

1/2 cup dried cranberries or raisins

2 medium apples, cored and chopped

5 large medjool dates, pitted (soaked for 30 minutes)

1 tablespoon freshly squeezed lemon juice

2 tablespoons raw tahini

1/2 cup raw agave nectar, or maple syrup

2 teaspoons vanilla extract

1 teaspoon cinnamon

1/2 teaspoon sea salt

To minimize the use of bowls, I usually soak the nuts (walnuts, pistachios, pecans and cashews) for 2 hours and then add the sunflower and pumpkin seeds to the same bowl and soak another 2 hours. After soaking, rinse and drain the nuts and seeds in a strainer. Put them in a food processor and pulse 3 or 4 times until broken up to your liking. You may want to do this in two batches so the nuts and seeds don't get over processed.

Once pulsed, place in a large bowl. Add wheat germ, un-soaked hempseeds and ground flaxseeds to the bowl and combine with the processed nuts and seeds. Stir in coconut and cranberries (or raisins).

Without cleaning the food processor, add chopped apples, soaked dates, lemon juice, tahini, agave nector (or maple syrup), vanilla, cinnamon and salt and process until smooth. Pour into the bowl and stir into the nut mixture until thoroughly combined.

Spread out onto 2 or 3 Teflex sheets and dehydrate for 8 to 12 hours at 115 degrees F. Flip over onto mesh tray, remove Teflex sheets and dehydrate for another 8 to 12 hours or until dry and crisp to your liking. When complete, remove from dehydrator and let cool. When cool, break up into small pieces and store until needed in an air tight container. Refrigerated, it will last for a few weeks. Serve with berries and raw nut milk or juice or just eat by itself for a snack.

Per 1/2 cup serving: 248 calories, 16.1 g fat, 2.6 g saturated fat, 0 mg cholesterol, 5.7 g protein, 24 g carbohydrates, 3.9 g fiber, 1.2 g omega 3 and 6.3 g omega 6 fatty acids.