Vesanto Melina, Co-Author Of "Becoming Raw", Addresses Controversial Questions Concerning Raw Food Nutrition

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Vesanto Melina
Saturday night I was fortunate to hear Vesanto Melina discuss some very important issues about raw food vegan diets. Besides Becoming Raw, Ms. Melina has co-authored Raw Food Revolution Diet, Becoming Vegan, Raising Vegetarian Children, Food Allergy Survival Guide and The New Becoming Vegetarian. She has taught nutrition at the University of British Columbia and at Seattle's Bastyr University. In short, she's spent most of her life studying and writing about plant-based nutrition so she is truly an expert in this field.
In her talk, she discussed 4 controversial questions about raw food diets:
(1) What contributions do plant enzymes make to digestion?
(2) Are cooked foods toxic?
(3) Can we get enough vitamin B12 from plant foods or from the production of B12 in your intestines?
(4) Can raw food diets reverse chronic disease?

Vesanto Melina (right) lecturing at a vegan potluck in Santa Rosa, California 

Enzymes - The Very Foundation of a Raw Food DIet
Most raw foodists regard the preservation of enzymes as the holy grail. It is believed that the enzymes found in uncooked food can work together with the enzymes produced by the body itself to more efficiently digest food. This may reduce the amount of enzymes the body has to produce allowing it to preserve its energy for other activities. Raw foodists often experience high energy which many attribute to the consumption of raw food enzymes. I myself have experienced high levels of energy when on a raw food cleanse (when I go completely raw for 1 month) followed by extreme fatigue when I consume my first cooked meal after my cleanse. 
Contrary to these beliefs, Ms. Melina says that enzymes are not the core reason for the benefits of a raw food diet. She claims the science shows that food enzymes can provide some initial digestion which can begin when food is chopped, juiced, pureed and chewed, but the amount of enzymes in food is much smaller than those produced by the body. Because of their relative quantities, some experts feel that plant enzymes do not play a significant role in human digestion. However, she gave two important examples where plant enzymes are critical in providing health benefits and therefore the foods should be not be cooked to obtain maximum benefits. These are myrosinase and alliinase.
Myrosinase is an enzyme found in raw cruciferous vegetables iike broccoli, kale, cauliflower, bok choy, brussels sprouts, etc. These veggies all contain important sulfur-containing compounds called glucosinolates. Myrosinase allows the conversion of glucosinolates to isothiocyanates which are bioactive metabolites known to trigger other enzymes in the body to prevent and fight cancer. But unfortunately myrosinase is deactivated at 140 degrees F. Bottom line, if you cook cruciferous veggies more than lightly steaming them, you may lose much of their cancer fighting abilities!
Allinase is an enzyme found in raw garlic and onions and other vegetables in the allium family. Other vegetables in the allium family include chives, green onions and leeks. Allinase converts an organosulfur compound found in allium vegetables to allicin which has many powerful properties. Allicin is known to have anticancer, antibacterial, antifungal, antimicrobial and antiparasitic properties. It also is known to help lower cholesterol, thin blood and reduce inflammation associated with arthritis. Unfortunately, allinase is destroyed by heat. If you let garlic sit for 10 to 15 minutes after crushing or mincing it before it is cooked, it allows sufficient conversion to allicin and it can withstand some amount of cooking. However, depending on the heat and amount of cooking time, much of the health properties of the garlic may still be lost. 


Are Cooked Foods Toxic?
Ms. Melina believes, as I do, that there is no need to eat a 100% raw diet. See my post on Raw Food Diet - How raw do you need to be? Many foods can be boiled and steamed and still provide important nutrients. However, she discussed some of the harmful effects that cooking can have: 
Carcinogenic by-products
I remember seeing the first infrared burner on BBQ grills thinking that they should just call it the "cancer feature". These burners can grill meat over 700 degrees F!
Ms. Melina discussed the health damaging by-products that can be formed when foods are subjected to very high temperatures. HCAs (heterocyclic amines) are generated when animal products like meat, poultry, fish and eggs, are barbecued, grilled or fried. Consumption of HCAs can increase the risk of colorectal, stomach, pancreatic and breast cancers. Grilling veggies does not produce HCAs.
PAHs (polycyclic aromatic hydrocarbons) are generated from grilled or charred meat, poultry, fish, grains, sweets and fats. An example of this is burnt toast. Like HCAs, PAHs can damage DNA and PAHs have been linked to cancer. AGEs (advanced glycation end products) are formed when proteins are cooked with sugars without water. Browning is an indication of AGEs, such as browned meats, bread crust, cookies, etc. These have been linked to accelerated aging, impaired immune systems, heart, nerve, eye and kidney diseases as well as diabetes. Acrylamines form when foods high in carbohydrates and low in protein are subjected to high cooking temperatures exceeding 248 degrees F. This is extremely bad news for all of you potato chip and french fry lovers! Consumption of acrylamines may also be carcinogenic.
Vitamin and Mineral Loss
Besides forming carcinogenic by-products, Ms. Melina pointed out that as much as 50% to 80% of vitamins can be lost in the cooking process and 30% to 40% of minerals can end up in the cooking water (so use it to make soup!). By eating foods raw, you will get the optimal amount of vitamins and minerals.
Phytochemicals
Phytochemicals, or plant chemicals, are what gives plants their colors and many other characteristics. When consumed, they have numerous health benefits, many of which are lessened by the cooking process. But this is not always the case. Some phytochemicals increase with cooking. For example, studies show that the availability of the phytochemical, lycopene, increases when tomatoes are cooked. It is believed that cooking breaks down the cell wall. A list of vegetables and what effect cooking has on their phytochemicals can be found on pages 49-50 in Ms. Melina's book, Becoming Raw.


Vitamin B12 
Like many other well regarded nutritionists, Ms. Melina also agrees that you cannot possibly get enough vitamin B12 from plant food or from the production of B12 in your intestines. Vegetables purchased today do not contain B12 producing bacteria (as they are free of dirt) and the B12 produced in your body is done further down the intestine beyond the point the body is able to absorb and utilize it. Raw food vegans must supplement as they do not eat fortified foods. Vegetarian formulated Red Star nutritional yeast is also a good source of vitamin B12 but she still highly recommends supplementation. By the way, if you're not supplementing and haven't gotten into trouble yet, it's because your body is extremely good at recycling vitamin B12. But eventually it will catch up with you and deficiency can cause some life threatening health issues like megaloblastic anemia and severe nervous system problems. Fatigue, depression, confusion and irritability are symptoms of B12 deficiency.
Ms. Melina also recommended supplementing with vitamin D (her own vitamin D levels were woefully low despite her visit to sunny Hawaii) and perhaps DHA omega 3.


Can Raw Food Diets Reverse Chronic Disease?
There is scientific evidence that raw food diets can reverse some chronic diseases. Specifically, they have been shown to offer significant benefits for those suffering with rheumatoid arthritis, fibromyalgia and those who are overweight or obese. There is suggestive evidence that a raw food diet may also provide protection against cancer and should be a good supplemental treatment to those who already have cancer. It is also widely acknowledged that raw food diets have the potential to prevent and reverse cardiovascular disease due to the high content of antioxidants and phytochemicals. The caveat here is that without B12 supplementation, there is an increase in homocysteine and therefore an increased risk of heart disease! Supplementation with vitamin D and omega 3 fatty acids is also required. And finally, there is also strong suggestive evidence that raw food diets can prevent and reverse type 2 diabetes. (See my post where my friend Kannan prevented type 2 diabetes and metabolic syndrome with a raw food diet). Ms. Melina also indicated that there were instances of people with type 1 diabetes who responded favorable to a raw food diet. The above vitamin and fatty acid supplementation is also recommended to achieve the benefits of protecting and reversing all the mentioned disorders.


In Summary
To summarize, Ms. Melina thinks that "Raw Rocks" as she states in her book. There are many advantages to raw plant consumption as it can help us obtain and maintain a healthful body weight and protect us from many diseases. Raw plants contain high amounts of compounds that are good for us and fewer compounds that make us sick. This contributes to the ability of this food regimen to reverse some chronic illnesses.
However, she does not feel that the majority of benefits from a raw food diet come from living enzymes and their ability to significantly contribute to digestion. She also points out that several critical nutrients can not be derived solely from raw plant sources, especially vitamin B12. And, Ms. Melina feels that there is an important place for cooked plant foods in our diet and does not think that people need to be 100% raw. 
A big thanks to Vesanto Melina for a wonderful lecture and discussion on this very important topic!

Dr. Michael Klaper Tells Raw Food Vegans What They Need To Know About Vitamin B12 At Raw Health Expo

This vegan lemon basil pesto contains B12-rich nutritional yeast

The Truth Is Refreshing at Sebastopol Raw Food Expo

On July 31st and August 1st I attended the Sonoma County Raw Health Expo in Sebastopol, California. I haven't been to a raw food expo in a while. What I noticed this time was that the speakers were more realistic and forthright in their opinions about the few nutritional risks of a 100% raw food diet. In the past, many of the speakers would insist that everything that anyone could possibly need can be obtained from raw, live plants. I spent years studying this question. In fact my PhD dissertation topic was, "The Nutritional Adequacy of a Raw Food Vegan Diet". In this I concluded that you could not get adequate amounts of vitamins D and B12 from raw plants alone. For these you must supplement or eat foods that contain them. I also concluded that careful meal planning was required to ensure the adequate consumption of vitamins E and B2, calcium, iodine, iron, zinc and the amino acid, methionine. Since that study, I would add today that although the omega 3 fatty acid ALA is easily obtained in the raw food diet, the more important DHA and EPA omega 3 fatty acids are not. Although these are said to be manufactured by the body from ALA, it is now known that in most people this process is very inefficient and some people cannot make this conversion at all. A person who is on a 100% raw food diet for an extended period of time should have their blood tested for all essential vitamins, minerals and essential fatty acids, especially if they are pregnant or breast feeding.

Dr. Michael Klaper, a specialist in vegan nutrition, gave an excellent talk on vitamin B12. He clearly stated that you cannot get vitamin B12 from plants, period. There are several myths held by some of the early raw food pioneers that Dr. Klaper dispelled.

Myth Number One: You could get sufficient amounts of this nutrient from the B12 produced in your intestines by friendly bacteria.

Truth: Although it is true that bacteria in your intestines produce vitamin B12, it is produced well beyond the point where it would be absorbed.

Myth Number Two: B12 can be found on vegetables that are not washed because the bacteria-enriched dirt would supply adequate amounts of this critical nutrient.

Truth: This may be true in developing countries where unwashed vegetables are fertilized by human manure but it is not true in industrialized countries.

Myth Number Three: Raw food vegans who haven't supplemented in years but show no deficiencies are OK.

Truth: Vitamin B12 is stored in the body and only a small amount of it is lost each day. It could take years for a person to develop a severe deficiency. Unfortunately, when it does, it could be irreversible.

Here are more highlights from Dr. Klaper's talk:

Why We Need Vitamin B12

Vitamin B12, also known as cobalamin, is required for:

* Production of red blood cells. Deficiency leads to anemia.

* Healthy nerves and spinal cord. Deficiency could lead to irreversible spinal cord damage.

* Healthy brain function. Deficiency leads to dementia.

* Detoxification of homocysteine. Deficiency leads to elevated levels of the amino acid homocysteine which can damage arteries and lead to cardiovascular disease.

Are There Vegan B12 Sources?

The only real natural source of vitamin B12 are from microorganisms and the animals that consume them. There are no reliably good "natural vegan sources". It was once thought that tempeh, tofu, miso, shoya, tamari and umeboshi plums were sources but further analysis found no significant B12. It was also thought that seaweeds, algae, chlorella and spirulina were high in B12 however, it was found that they actually contain B12 "analogues". These analogues are structurally similar to vitamin B12 and can actually block the B12 receptors and increase the risk of deficiency.

Dr. Klaper recommends getting vitamin B12 from multiple sources like Vegetarian Support Formula Red Star Nutritional Yeast and B12 supplements. The most absorbable form of B12 supplements, according to Klaper, is hydroxocobalamin, and he recommends taking 5 micrograms daily or even a monthly injection.

The Most "At Risk" Individuals

Dr. Klaper said that the people most "at risk" for vitamin B12 deficiency are long term vegans and infants of vegans who are breast fed. He very strongly warned, "If a vegan nurses their child without taking vitamin B12 they are putting their child at risk!"

A big thanks to Dr. Klaper for his honesty and for spreading the word on this very important matter. It is easy to get swept away with being raw and wanting to do absolutely everything in a natural way. But vitamin B12 deficiency is very real and very dangerous.

For a raw food recipe that uses vitamin B12-rich nutritional yeast, see my Raw Vegan Lemon Basil Pesto with Raw Zucchini Spaghetti.

Quick And Easy Shrimp And Artichoke Salad With Black Olives, Avocado And Fresh Basil

A Quick and Easy Seafood Salad

I made this salad for the seafood lovers at our annual family summer solstice party. It's quick and easy and the shrimp, marinated artichoke hearts, avocado and olives blend together perfectly. It is tossed in the marinade of the artichoke hearts and mixed together with fresh basil. What can be more simple?

Shrimp - Low in Saturated Fat

Shrimp are a good source of protein while being low in calories and saturated fat. They are also an excellent source of the important trace mineral selenium. Since raw food vegan diets are missing vitamins D and B12 as well as the important EPA and DHA omega 3 fatty acids, shrimp are a good occasional diversion in order to obtain these critical nutrients. They are also a good source of iron, phosphorus, niacin and zinc.

Seafood also is a good source of iodine which the body needs for the production of thyroid hormone. Because the consumption of iodized salt is down, there has been a dramatic decline in iodine consumption over the past few decades. Besides thyroid problems, iodine deficiency can lead to birth defects.

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Shrimp and Artichoke Salad

[serves 6, as a side dish]

1 pound frozen (or fresh) peeled and cleaned raw shrimp

2 cloves garlic

1 tablespoon extra virgin olive oil

several pinches of salt and black or cayenne pepper

One 15 oz can pitted black olives, drained (net weight 6 oz)

One 15 oz jar marinated artichoke hearts

1 medium avocado (ripe but firm), cut into chunks

2 packed tablespoons fresh basil, thinly sliced, plus some for garnish

3 to 4 tablespoons of marinade from the artichoke hearts

Defrost the shrimp according to package instructions. Rinse shrimp and drain well. Remove tails if they are still on the shrimp. In a small fry pan, heat olive oil and sauté garlic for a minute or two. Add shrimp to the pan and top with several pinches of salt and pepper. Cook until pink, stirring frequently. This will only take 3 to 5 minutes. Do not over cook. Remove from heat and let cool a bit.

Drain artichoke hearts saving the marinade. If the artichoke hearts are large, slice them in half. Place sliced artichoke hearts in a bowl, add the drained black olives, shrimp, avocado, fresh basil and 3 to 4 tablespoons of reserved marinade. Gently toss until combined. Adjust seasoning for salt. Top with more fresh basil and freshly ground black pepper and serve.

Per serving: 180 calories, 11.3 g fat, 0.8 g saturated fat, 100 mg cholesterol, 12.7 g protein, 9.3 g protein, 4.2 g fiber and 322 mg omega 3 fatty acid.

Dungeness Crab Stuffed Portobello Mushrooms

Crabs are in Season

Crabs are now in season and can make a very special holiday meal. You can toss chunks of crab on a large Caesar salad and serve with champagne (for a simple but elegant meal), or you can try this crab stuffed Portobello mushroom. Dungeness Crabs are low in mercury and are listed as a "best choice" by the Monterey Bay Aquarium Sustainable Seafood Guide. They are a very good source of protein, vitamin B12, zinc, copper and selenium. They are also a source of DHA and EPA, the most beneficial omega 3 fatty acids. They are somewhat high in cholesterol so eat them in moderation.

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Dungeness Crab Stuffed Portobello Mushrooms

[makes 6 large stuffed Portobello mushrooms]

6 large portobello mushrooms, stems removed

1/4 cup 2% milk, or soymilk

1/2 cup breadcrumbs

1 tablespoon organic butter

1/4 cup minced red onion

1/2 cup minced red bell pepper

1 pound lump dungeness crab meat *

2 tablespoons fresh parsley plus some for topping

1 teaspoon Old Bay seasoning

2 teaspoons baking powder

1 tablespoon Worcestershire sauce

1 organic egg, slightly beaten

6 lemon wedges

* It takes about 3 pounds of crab to get 1 pound of crab meat.

Preheat the oven to 375 degrees.

In a mixing bowl, combine milk and breadcrumbs and set aside. In a small fry pan, heat the butter and saute the onions and bell peppers until tender. Remove from stove and let cool a bit.

With a small spoon, remove the gills of the Portobello mushrooms until they are smooth inside. Place them in an oiled baking dish. Pick through the crab making sure there are no shells. Put the onions, bell peppers, crab meat, parsley, Old Bay seasoning, baking powder, Worcestershire sauce and egg into the bowl with the bread crumbs and milk. Toss gently to combine leaving nice chunks of crab intact. Fill the Portobello mushrooms with the crab mixture. Loosely cover the baking dish with aluminum foil and bake for 35 minutes. Remove from the oven. Top each stuffed Portobello with chopped parsley and serve with a wedge of lemon.

Per stuffed Portobello: 164.3 calories, 3 g fat, 1.3 g saturated fat, 63.7 mg cholesterol, 21.7 g protein, 12.7 g carbohydrates, 2.4 g fiber and 321 mg of omega 3 fatty acid.

Shrimp and Mango Stir Fry with Garden Green Beans and Red Peppers

It's Harvest Time for Green Beans and Red Peppers

My second crop of green beans are coming in and the bell peppers are turning red. It's time for a stir fry! I have a non-stick electric wok which makes it quick and easy to prepare a low calorie dinner with my garden veggies and some fresh shrimp. Stir fries can be served on top of brown rice.

Shrimp

Although shrimp are high in cholesterol (166 mg in a 3 oz serving), they are very low in saturated fat. A three ounce serving has only 84 calories and less than a gram of fat. Although many avoid shrimp because they fear a negative impact on their blood cholesterol levels, research investigating blood cholesterol levels and shrimp consumption does not justify this. Shrimp are a good source of niacin (2.2mg per 3 oz serving), iron (2.6 mg), phosphorus (116 mg) and zinc (1.3mg). They are a very good source of protein (17.8 g per 3 oz serving), vitamin B12 (1.3 mg), vitamin D (121.8 IU) and selenium (33.7 mcg). They are very low in mercury and contain 295 mg of omega 3 fatty acid, 268 mg of which are the beneficial EPA and DHA.

***

Shrimp and Mango Stir Fry [serves 4]

For the shrimp

1 lb medium shrimp in shells, cleaned and deveined

1 large clove garlic, minced

1 teaspoon olive oil

2 teaspoons soy sauce

dash cayenne

For the stir fry

1 tablespoon olive oil

1 large clove garlic, minced

1 tablespoon fresh ginger, grated

1 small onion, thinly sliced

24 young, tender green beans*

1 large red bell pepper, cut in thin strips

4 cups green cabbage, thinly sliced

2 tablespoons Nama Shoyu soy sauce

1 1/2 cups mango, diced

Black pepper to taste

Serve on brown rice

2 cups cooked brown rice

* If the green beans are not young and tender, steam for 5 minutes before adding to stir fry.

Prepare brown rice according to directions. This will take around an hour in a sauce pan and almost 2 hours in some rice cookers so start this well in advance of making the stir fry.

Place the cleaned shrimp in a small bowl with 1 clove of minced garlic, 1 teaspoon of olive oil, 2 teaspoons of soy sauce and cayenne pepper to taste. Set aside and marinate briefly while you are preparing the vegetables and the mango. About 15 minutes before the rice is cooked, heat the wok and stir fry the shrimp and their marinade until they begin to turn pink, around 2 minutes. Remove shrimp from the wok and set aside. Heat the rest of the olive oil in the wok and briefly stir fry the onions, garlic and ginger (about 30 seconds or until fragrant). Add the green beans, bell pepper,cabbage and the soy sauce and cook for about 8 to 10 minutes until the veggies are crisp tender, stirring often. Add the mango and cook until heated. Return shrimp to the wok to heat, mixing thoroughly. Season with black pepper to taste and serve over brown rice.

Per serving (without rice): 224.8 calories, 5.8 g fat, .8 g saturated fat, 166 mg cholesterol, 21.2 g protein, 23.2 g carbohydrates, 5.3 g fiber, 376 mg omega 3 and 516 mg omega 6 fatty acids.

Per serving (with 1/2 cup cooked brown rice): 332.8 calories, 6.8 g fat, .8 g saturated fat, 166 mg cholesterol, 23.7 g protein, 45.7 g carbohydrates, 7.3 g fiber, 390 mg omega 3 and 818 mg omega 6 fatty acids.

Baked Honey Mustard Coho Salmon - Easy to Prepare and Full of DHA, EPA, B12, Selenium and More

Salmon Provides Vital Nutrients to your Diet

Coho's are in season and I’ve seen some pretty amazing deals lately. I usually buy a few pounds, slice the fillets in thin, 4 to 6 oz pieces and freeze some for later. Although summer is the ideal time for eating mostly raw fruits and vegetables, fish meals provide very important nutrients. In particular, EPA and DHA omega 3 fatty acids, vitamin B12, niacin, vitamin B6, selenium and phosphorus. Salmon is low in mercury so it can be enjoyed regularly.

EPA and DHA are the omega 3 fatty acids most beneficial to your health and are vital for brain development and maintaining healthy arteries. You cannot get EPA and DHA from plants. The body can convert ALA omega 3 into EPA and DHA but not everyone’s body does this efficiently. One half of the fat in the human brain is DHA. This nutrient is especially important for pregnant women for proper fetal development.

You also cannot get vitamin B12 from plants. So vegans MUST supplement with this vitamin or they may eventually suffer from megaloblastic anemia, nerve demyelinization and other nervous system problems like confusion and depression. This is a good reason for raw foodists to enjoy an occasional piece of salmon.

Six ounces of Coho salmon cooked with dry heat provides:

236 calories

8 g fat

2 g saturated fat

94 mg cholesterol

0 carbohydrates

0 fiber

40 grams protein

1.9 g omega 3

1.8 g EPA and DHA

0.1 g omega 6

13.6 mg niacin (68% DV)*

1 mg B6 (48% DV)

8.6 mcg B12 (142% DV)

64.6 mcg selenium (92% DV)

548 mg phosphorous (54% DV)

* for adults based on a 2,000 calorie reference diet. Source, Nutritiondata.com

Fast and Easy

With 5 minutes of preparation and less than 15 minutes cooking time, this may be one of the easiest recipes you will ever make. I served this to a dozen people last weekend so feel free to double, triple and quadruple the recipe. The only difference is, it may take an extra minute or so to cook when you have lots of salmon in the pan.

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Baked Honey Mustard Coho Salmon [serves 2]

3/4 pound wild Coho Salmon filet

1 teaspoon extra virgin olive oil

1 1/2 teaspoons Dijon mustard

2 teaspoons local honey

1/2 teaspoon freshly squeezed lemon juice

1/4 teaspoon salt

Freshly ground black pepper to taste

1 teaspoon fresh parsley, chopped -optional

Preheat oven to 400 degrees. Lightly grease a small baking dish with olive oil. Wash off the salmon and pat dry with a paper towel. Cut into 2 equal pieces. Rub the pieces briefly in the oiled pan skin side up to coat the salmon and then turn them skin side down. In a small cup, mix mustard, honey, lemon juice and sea salt until smooth. Spoon the mixture over the top and sides of the salmon. Bake for 12 minutes or until salmon flakes with a fork (do not over cook). Top with black pepper to taste and garnish with chopped parsley. Serve immediately.

Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach

One Serving Provides Over 2 g of DHA and EPA

On Friday I posted an article on the best fish and vegetarian sources of the omega 3 fatty acids, ALA, DHA and EPA. Since salmon was an excellent source of EPA and DHA, the omega fatty acids most beneficial to your health, I thought I'd start the week by sharing a healthy and delicious salmon recipe.

Besides being rich in omega 3, this dish is high in protein. Salmon also provides a significant amount of niacin, vitamins B6 and B12 and selenium. Being very low in mercury, salmon can be enjoyed often. The spinach in this recipe is also a nutrient powerhouse being a very good source of vitamins A, C, E, K, thiamine, riboflavin, B6 and folate as well as the important minerals calcium, iron, magnesium, phosphorus, copper and manganese.

This recipe is best when thick slices of salmon are selected. Wild Atlantic salmon was used in calculating the recipe's nutritional information. You can use farmed Atlantic salmon (it actually contains more DHA and EPA) but be sure the fish are farmed responsibly: not given antibiotics, growth hormones or artificial coloring, not genetically modified, not fed animal bi-products or grown in crowded pens. As I wrote on Friday, Whole Foods has very high standards for their farmed fish. Wild King salmon is also a nice thick and juicy fish to use in this recipe but it's been difficult to find lately. Coho is typically pretty thin and drier than the other types of salmon so I don't recommend using it for this dish.

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Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach [serves 2]

1 medium onion, thinly sliced (about 1 1/2 cups)

1 cup cherry tomatoes

2 teaspoons extra virgin olive oil

1 packed teaspoon chopped fresh thyme (or 1/2 teaspoon dried)

1/4 teaspoon sea salt plus a pinch for the spinach

2 teaspoons minced fresh garlic

2 teaspoons lemon zest

12 ounces Atlantic salmon cut into two thick fillets

2 tablespoons freshly squeezed lemon juice, divided

10 ounces fresh spinach

2 tablespoons water

Preheat the oven to 400 degrees. Place onion, tomatoes, olive oil, thyme, 1/4 teaspoon of salt, garlic and lemon zest in a shallow roasting pan and mix thoroughly. Rub the salmon fillets in the mixture until coated with oil and seasoning, remove from the pan and set aside (the vegetables will initially roast without the salmon). Spread out the onion mixture in the pan and roast in the oven for 15 minutes. Remove from the oven and place the salmon fillets on top of the roasted vegetables. Put 1 tablespoon of the lemon juice over the fillets. Place the pan back in the oven and cook for another 15 minutes or until the salmon flakes. While the salmon is cooking, place the spinach, water, 1 tablespoon of lemon juice and a pinch of salt in a covered pan and steam for a few minutes until the spinach wilts. Drain well and divide the spinach onto two plates. Cover the spinach with the roasted onions and cherry tomatoes and top each plate with a baked salmon fillet. Serve immediately.

Per serving: 384 calories, 15.5 g fat, 3.0 g saturated fat, 94 mg cholesterol, 40 g protein, 21.6 g carbohydrates, 6.3 g fiber, 3.5 g omega 3, 2.4 g DHA and EPA, and 0.8 g omega 6.

Healthy Vegetarian Eggs Benedict with Creamy Avocado Dill Sauce

Both eggs served on thick whole grain bread.

Organic, free range, antibiotic free eggs with omega-3.

Non- stick egg poacher.

Poaching in a non-stick fry pan.

Eggs Benedict is a very popular breakfast dish but it’s also one of the unhealthiest. This healthy vegetarian alternative will allow you to enjoy it without “too much” guilt.

We start with a whole grain English muffin, which adds 4 grams of fiber vs. its white, processed counterpart. Or, instead of individual English muffin halves, you can also place both eggs on one thick slice of whole grain, seeded bread. Instead of slices of Canadian bacon, we place the eggs on a bed of steamed spinach, tomato slices and soft goat cheese. We use organic Omega-3 eggs and top them with the creamy vegan avocado dill sauce that I posted on June 19, 2009. Regular Hollandaise sauce is made with egg yokes, butter and sometimes cream. This adds unnecessary calories, fat and cholesterol to the dish (do we really need an “egg sauce” on top of eggs?). Although eggs are high in cholesterol, a bit over 200 mg per egg, they can still have a place in a healthy diet if you limit them to a few times a week and you also limit the other sources of cholesterol in your diet.

Why Eat Eggs?
Eggs themselves are pretty low in calories (70 calories each) are high in protein (6 grams of protein per egg) and are a good source of riboflavin, vitamin B12 and phosphorus. Riboflavin, or vitamin B2, is required for cell growth and energy production. Vitamin B12 is required for a healthy nervous system and for the formation of red blood cells. Also known as the “energy vitamin”, a key deficiency symptom of vitamin B12 is fatigue. It is impossible to get this essential vitamin from a raw food vegan diet so a raw foodist must supplement to avoid health problems including megaloblastic anemia and serious problems with the nervous system. Cooked food vegans must eat fortified foods like cereals, beverages and meat analogues. Phosphorous is important in the formation of bones and teeth, energy production, protein synthesis and muscle contraction. Eggs are also a very good source of selenium, a potent antioxidant vitamin that has been associated with reducing cancer risk. Egg yolks have been shown to be a highly bioavailable source of lutein and zeaxanthin, phytochemicals important in the prevention of macular degeneration.

When selecting eggs, I want to make sure they come from a chicken that’s living a good life. That may sound ridiculous to some of you, but just think about it. On one hand, you have chickens that are stuffed into tiny cages, fed antibiotics, often have their little beaks cut off and never see the light of day. On the other hand, you have chickens who get to go outside, eat grass supplemented with organic vegetarian grain and flaxseeds and are treated humanely. I would venture to guess that the egg coming from the happy chicken is a lot better for you. So, if you live in the country, find a chicken farm and see how they are treated. Better yet, raise a few chickens yourself. If you live in the city, buy the most expensive eggs you can find and make sure they say, “no antibiotics”, “vegetarian diet that includes flax seed”, “cage free or free range”, and “high in omega 3”.

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Vegetarian Eggs Benedict with Creamy Avocado Dill Sauce [serves 2]
4 large organic, free range, antibiotic free, omega-3 eggs from incredibly happy chickens!
2 whole wheat English muffins, cut into 4 halves or two thick slices of whole grain bread
5 cups raw organic spinach
4 thick slices of tomato
3 ounces chevre goat cheese (made without animal rennet) I like Laura Chenel
4 tablespoons creamy avocado dill sauce Salt and pepper to taste

Creamy Vegan Avocado Dill Sauce [makes 1 cup or 16 tablespoons]
1/2 cup avocado (about 1/2 of a large avocado)
1/2 cup organic, unsweetened soy 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

Blend the ingredients for the creamy avocado dill sauce in a blender and process until smooth. Set aside. This will make more than you need so refrigerate it and enjoy it as a salad dressing over the next few days.

Steam the spinach and place in a colander, setting aside to let in drain completely.

Lightly toast the English muffins or the thick slices of whole grain bread. When done, spread goat cheese on the muffin halves or bread slices. Cover with tomato and drained spinach.

If you have an egg poacher, cook the eggs to your liking and place them on the spinach, tomato and goat cheese. To make eggs without a poacher, spray Pam (or use a small amount of olive oil) in a 10 inch stick-free frying pan. Carefully break 4 eggs in the pan making sure they are evenly spaced. In a minute or so, after they set a bit, score the eggs into 4 quarters using a spatula. Pour a quarter cup of hot or boiling water around the eggs and cover immediately. It’s best if you have a glass cover so you can see how they are doing. Cook for a few minutes until the eggs are to your liking. I like them pretty soft but some like them more cooked. When done to your liking, score again and carefully remove each egg and place on the spinach, tomato and goat cheese. Top each egg with a tablespoon (or more) of creamy avocado dill dressing and serve immediately. You may garnish with a little more dill if you’d like.

Per 2 egg serving: 392.6 calories, 18.4 g fat, 8.5 g saturated fat, 447 mg cholesterol, 26 g protein, 31.2 g carbohydrates and 6.8 g of fiber.

Vegan Manicotti with Sprouted Tofu and Tomato Basil Sauce

Top manicotti with fresh parsley and chopped raw walnuts.

An 11 X 7 inch casserole dish holds 8 manicotti.


Whether you’re vegan, vegetarian, lactose intolerant or a meat eater, this light and healthy manicotti will satisfy you and your guests. This dish uses tofu in place of ricotta, mozzarella and parmesan cheese. That may sound like a tall order to replace, but you’ll be surprised how rich and creamy this recipe tastes. And, it has no cholesterol and is significantly lower in saturated fat. The walnut topping, together with the soy protein in the tofu, makes this a heart healthy choice. It’s also low in calories and would fit nicely into a weight loss regimen.

I noticed a new product when I went tofu shopping for this dish (at least it was new to me). It’s called SprouTofu by Wildwood Organics, made from “sprouted” soybeans. In several of my “raw food” posts, I pointed out the many benefits of sprouting. These sprouted soybeans will make the tofu higher in nutrients, lower in phytates, more alkaline and easier to digest. Tofu is high in calcium, protein and iron – all very important in the vegan diet. If you can’t find sprouted tofu, just make sure the tofu you pick is organic and non-GMO.

The nutritional yeast in the recipe adds many important vitamins and minerals, especially B vitamins like thiamin, riboflavin, niacin, B12 and folic acid. Serve this with a green salad, a loaf of crusty whole grain bread, and a nice bottle of Sonoma Pinot Noir.

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Vegan Manicotti with Sprouted Tofu and Tomato Basil Sauce [serves 4]
14 ounces of firm organic, sprouted tofu (or regular tofu)
2 tablespoons of nutritional yeast
2 cloves garlic, peeled
2 tablespoons extra virgin olive oil, divided
1 ½ teaspoons Ener G egg replacer
1 teaspoon Himalayan or sea salt
1/2 cup parsley, chopped, plus 2 tablespoons for garnish
8 manicotti shells
1 15 ounce can of organic, diced tomatoes
1/4 cup packed fresh basil
2 tablespoons raw walnuts, chopped

Preheat oven to 350 degrees and take out an 11 x 7 inch baking dish. Put the cloves of garlic through the chute of a food processor and process until they are minced. Squeeze some of the moisture out of the tofu. Break the tofu up in large pieces and add them to the food processor along with the nutritional yeast, 1 tablespoon of the olive oil, egg replacer, and salt. Process until smooth. Add ½ cup of the chopped parsley and pulse a few times until it is mixed in and set aside. In a blender, pulse the diced tomatoes, 1 tablespoon of the olive oil and the basil a few times until the basil is mixed in and the tomatoes are chopped. Pour about one third of the mixture in an 11 X 7 inch casserole dish and spread it over the bottom. To make them easier to fill, cook the manicotti shells a few minutes less than the directions state (Ronzoni calls for 7 minutes and we cooked it for 5). Gently remove the manicotti from the cooking water and rinse under cold water. Fill the manicotti with the tofu/parsley mixture and place them over the tomato sauce in the casserole dish. When all 8 filled manicotti shells are in the casserole dish, spoon the rest of the sauce across the middle of the manicotti leaving the tops and bottoms uncovered (see picture). Cover the casserole dish tightly with aluminum foil and put in the preheated oven for 40 minutes. Remove from oven and with a long, firm spatula, transfer 2 manicotti in each of 4 plates. Top with the rest of the chopped parsley and the chopped walnuts and serve immediately. Serve with a small bowl of nutritional yeast or vegan parmesan (optional).

Per serving: 330 calories, 15 g fat, 1.9 g saturated fat, 0 g cholesterol, 17.2 g protein, 34.5 g carbohydrate and 5.7 g of fiber.

Should I Take Vitamin Supplements?

Day 15 of our “One Month Raw Food Cleanse”
Well, I’m half way through my one month raw food cleanse. Hopefully some of you are doing this journey with me. I must admit, after the first week my stomach was a bit upset from all of the fiber, but I feel great now and I’m ready for the second half of the cleanse.

I have reminded you in previous posts that a total raw food diet will not provide vitamin B12 or vitamin D so if you are going to eat only raw food on a long term basis, you should think about taking supplements for the B12 and either get more sunshine for vitamin D or also take some supplements for that too.

With all of the press given to articles claiming vitamins are useless, many people are confused. Just yesterday the New York Times ran an article, “Vitamins Found to Curb Exercise Benefits”. A research team led by a nutritionist from Germany tested a group of young men who exercised. Some received some vitamin C and E supplements and some did not. Those that received supplements showed a decrease in the ability of their bodies’ natural defense mechanism to clean up free radicals from exercise. Kind of scary – (I’m sure their main intent). Is my body’s natural ability to defend itself getting weakened by me pumping all of these supplements into my body?

Although I have distrust in many of the articles that have appeared over the past few years, I have become somewhat concerned with over supplementing. I probably could fill a swimming pool with the number of vitamins I’ve taken over the past 20 years so why am I concerned now?

First of all, the supplement industry is now a multi-billion dollar industry. Some of the same corrupt and deceitful behavior shown by our medical system and pharmaceutical companies are now being demonstrated by the vitamin industry. Whenever there is this much money involved, unfortunately, you can expect this. So what can you do? Here’s what I’ve done.

• I never take synthetic vitamins.
• I only take organic vitamins that are derived from whole foods.
• I only purchase vitamins from reputable companies that are actually concerned about health. Just go to the NEW CHAPTER website and you will find that kind of company. So when picking a vitamin, look at their website, read their mission statement and how they make their product. Buying discount vitamins from a superstore is counterproductive.
• I find out where my vitamins are made. Ninety percent of all vitamin C is made in China, as is much of vitamin A, B12 and E. I am more than a bit concerned about a country that spikes its baby formula with melamine making my vitamins.
• I have cut down on the amounts and the number of vitamins I take. I do not take iron (I’m not anemic and it’s usually not needed past childbearing age) or vitamin E (I eat plenty of avocado and sunflower seeds). I take one New Chapter stress support multi per day (they recommend 3). I supplement with a little calcium/magnesium citrate (about 1/5 of what is recommended). If you eat an alkaline diet, (fruits and vegetables, little or no meat), your body doesn’t need as much calcium. I also take 1000 mg of vitamin D per day because my blood test showed my level to be low (I should stop blogging and get more sun which is the best source of vitamin D). Your requirements may be different so this regimen may not be optimal for you.
• To get more vitamins and minerals in my body naturally, I juice, make fruit and vegetable smoothies, eat more fresh fruit and salads, and eat raw nuts, seeds and sprouts. I try to always eat organic as it has been shown that organic food has a higher concentration of vitamins and minerals than food that has been grown with chemical fertilizers and pesticides.

Taking vitamin and mineral supplements is a personal decision and one that should be based on need and data. Ask your doctor to take a blood test to see where you may have a nutrient deficiency. You should also see how you feel. Feeling badly is a sign that you may need a change in your daily regimen whether it’s sleep, proper diet, exercise, supplements, water or sunshine.

Menu for Day 15
Breakfast is a mixture of freshly picked organic strawberries and cantaloupe. Lunch will be a spinach salad with avocado, cashews and grape tomatoes with a lemon dressing. Dinner will be a sprouted green lentil curry with fresh pineapple and dessert crumble.

Raw Food Diet—Is It Enough?

I promised everyone that I would post my research on whether or not you can really get all the nutrition you need from a raw food diet. After reviewing my first detailed posting, my daughter immediately slipped into a deep coma. She begged me to “lighten this up” or I would lose everyone’s interest. I told her she didn’t understand my raw food friends and how SERIOUS these guys are about health. They eat durian for goodness sake. They do liver cleanses. They blend green weeds into their smoothies. They sprout, dehydrate, blend and soak all to achieve phenomenal health. Surely they would read 113 pages of data on raw food nutrition. OK, maybe not. Perhaps she’s right. So I’d better summarize this important albeit mind-numbing information.

People need certain essential vitamins, minerals, amino acids and fatty acids to live. I took each one of these nutrients and evaluated whether or not it was even possible to get enough of them by eating a raw food vegan diet. I developed a scoring system and scored each nutrient. They were either, “adequate”, “moderate” or “inadequate”.

How do you score the adequacy of a nutrient you may ask? I looked at several things but the most important two were:

1. The number of commonly available raw foods “concentrated” in this nutrient, containing at least 1/6 the daily requirement per serving

2. The number of servings it takes to meet the RDA or AI.

And the answer is………

“Adequate” nutrients—An “adequate” nutrient is one:
• Where there are more than 10 commonly eaten raw foods available that contain 1/6 of the daily requirement
• Which can be obtained in four or less servings a day
The following is a list of “adequate” nutrients and the EASIEST to obtain from a raw food diet!
• Vitamins: A, C, K, B1 (thiamin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and folic acid
• Minerals: Copper, magnesium, manganese, phosphorus, potassium, and selenium
• ALL essential amino acids except methionine
• Omega 3 and 6 essential fatty acids

The good news is there are MANY nutrients that are plentiful in raw food vegan diets!

“Moderate” nutrients—A “moderate” nutrient is harder to get. You have to carefully plan your diet to make sure you eat the foods that contain these. A moderate nutrient is one:
• Where there are only 5 to 10 commonly eaten raw foods that contain 1/6 of the daily requirement
• Which may require up to 6 servings a day of these nutrient dense foods The following are “moderate” nutrients which are more difficult to obtain in a raw food diet:
• Vitamins: E and B2 (riboflavin)
• Minerals: Calcium, iodine, iron, sodium, and zinc • Amino acid: Methionine

“Not Adequate” nutrients—A nutrient that is “not adequate” is one:
• Where there are less than 5 commonly eaten raw foods that contain 1/6 of the daily requirement
• Which requires more than 6 servings a day of nutrient dense foods

These essential nutrients CANNOT be adequately obtained from a raw food vegan diet:
• Vitamin D and Vitamin B12 (Cobalamin)

As I post raw recipes, I will point out the ones that help us get the more difficult, “moderate” nutrients. For example, the April 3rd recipe, “spicy not-tuna roll”, is a very good source of Vitamin E and iodine. But let’s talk a minute about Vitamins D and B12.

Vitamin D—Why it’s important and how to get it:
Vitamin D is important in calcium metabolism and is required for healthy bones and teeth. Lately, there’s been a lot of press linking this vitamin to fighting MS, heart disease, osteoporosis, depression and even the big C. Even doctors, who generally trash talk anything “holistic” are even ordering blood tests to monitor vitamin D levels and prescribing it when they show to be insufficient. The RDA is 400 IU’s but many are now recommending 1,000 per day. What’s a raw foodist to do???

Vitamin D is produced by the body when you are exposed to the UV rays of the sun. (OMG, the sun?? Aren’t we covering our bodies in SPF 15 or more to prevent cancer? Now they are saying vitamin D can protect us from cancer?) But even if we weren’t afraid of the sun, few of us have the luxury of laying naked on the beaches of Hawaii every day. But those of you who are lucky enough to live in sunny places should make a point of getting out for 15 to 30 minutes a day. If the sun isn’t getting your vitamin D stores high enough, you might consider taking a supplement, drinking a fortified juice or soymilk or adding a bit of seafood to your diet. A single teaspoon of cod liver oil gives you 450 IU, more than the current RDA. You can get over 500 IU from a dozen raw oysters (to me, quite a bit more appetizing than downing cod liver oil!).

The Controversial Vitamin B12:
Vitamin B12 cannot be synthesized by plants or animals. It’s produced by bacteria, algae and fungi. The reason you find it in meat is because animals ingest these microorganisms. Plants contaminated with B12 producing bacteria can be a source, but that’s not likely in developed countries.

It was once thought, by the raw food community, that the bacteria in our intestines could produce enough B12 to maintain our health but that is no longer believed. Nor is it still believed that you can prevent deficiency from eating algae, miso, shitake mushrooms, spirulina, etc. It turns out that these foods contain vitamin B12 “analogs” which don’t count. (An analog is not biologically active and can actually block the absorption of vitamin B12). So famous raw foodists, like Gabriel Cousens, are now saying that EVERY vegan will eventually show B12 symptoms. Symptoms range from fatigue and confusion to serious issues like depression, psychosis, heart attack, and stroke.

The problem is you may not notice this until it’s too late! First of all, the body can store B12 for a number of years so that will delay symptoms. Also, folate can mask B12 deficiency and raw food is full of this B vitamin.

Bottom line, get your vitamin B12 from supplements or a teaspoon a day of Red Star nutritional yeast. Traditional sources of B12 are clams, organ meats, trout, and salmon.

Let’s sum it up……
A raw food vegan diet can be a very healthy and cleansing diet. Although it easily provides most vitamins, minerals, essential amino acids and all essential fatty acids, it will take careful planning to get enough vitamin E and B2, calcium, iodine, iron, sodium, zinc and the amino acid, methionine. A raw food diet cannot provide adequate vitamin B12 or vitamin D. So if you take care to get vitamin B12 and D through other sources mentioned above, we can work on the other nutrients through good planning and delicious recipes!

Warm Scallop And Asparagus Salad

Scallops are my husband’s favorite seafood and asparagus one of his favorite vegetables, so when I found them BOTH on sale last week, I jumped all over it.

Although scallops have some cholesterol, they are low in calories and fat and make a wonderful food when you are trying to lose weight. Although there have been warnings about mercury, the FDA considers scallops “low mercury” seafood and allows 2 servings or 12 ounces of this popular shell fish per week. Scallops are also a good source of protein and vitamin B12.

Asparagus, a mild diuretic, is also low in calories and is an excellent source of folic acid and vitamins A, C and K.

Here’s a light but very filling salad which is perfect as a main dinner course.

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Scallop And Asparagus Salad [makes 2 servings]
8 large scallops, about 10 oz.
8 large or 12 small asparagus spears
½ head of red leaf lettuce, cleaned and torn
½ medium red bell pepper cut into strips
¼ cup of red onion, thinly sliced
½ medium avocado, sliced
1 T of freshly squeezed lemon juice Zest of one lemon*
2 T of extra virgin olive oil
2 cloves of garlic, minced
1 large fresh white or crimini mushroom
¼ t of dried tarragon
Salt and pepper to taste

Preheat the oven to 400 degrees. Clean the scallops VERY well by rinsing under a gentle stream of cold water making sure all of the sand is removed. Put the scallops in a bowl and gently mix with ½ T of olive oil, lemon zest, tarragon, and minced garlic. Set aside. Clean the asparagus very well and place in a shallow baking pan, 1 layer deep. Drizzle with ½ T of olive oil, salt and pepper and shake the pan back and forth until coated. Bake in the oven for 15 minutes, gently shaking mid way through the cooking to make sure they don’t stick. When cooked, remove the pan from the oven and set aside.

Mix the lettuce, red bell pepper, red onion and mushroom. Make a dressing of the remaining 1T of olive oil, 1 T of lemon juice, salt and pepper. Add to the salad and mix gently. Place the salad mixture in two large plates and garnish each of the plates with avocado slices.

In a no-stick skillet, on medium-high heat, cook the scallops 4 minutes per side. The oil in the marinade should be sufficient for cooking. While cooking, sprinkle lightly with salt and fresh ground pepper. Place 4 cooked scallops and half of the asparagus over each plate of salad. Serve immediately.

Per serving: 340 calories, 23.8 g of fat, 2.8 g saturated fat, 45 g cholesterol, 27.3 g protein, 16.3 g carbohydrate, and 3.8 g of fiber.

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*Put Zest Into Your Life!
Whenever you use an organic lemon, wash it well and zest it. I use a Microplane zester/grater for the job (as pictured). It’s one of the most useful kitchen gadgets I own and it’s only around $10 to $12. Dry whatever you don’t use of the lemon zest and save for use in soups and baked goods, or sprinkle generously on fish, poultry and vegetables. Research has shown that limonene, found in lemon peel, may decrease cancer risk. You can also do this with oranges or grapefruit.