Try A Raw Food Cleanse - An Introduction To A Raw Food Diet. Forward This To People You Care About

Start your day with a simple, raw breakfast salad.

For lunch try creamy raw zucchini soup with crushed pistachios.

Snack on guacamole and raw jalapeno corn chips.

Zucchini spaghetti and walnut meatballs make a hearty dinner.

Chia pudding and fresh fruit make a nourishing dessert.

It's Time for Spring Cleaning

When my iris are in bloom, and the weather starts to get warm, I feel like cleaning. There's something about this time of year that makes us clean out the garage, spray wash the driveway and spruce up our yards. The most important thing to cleanse, of course, is our body. After a winter of eating comfort foods and lower activity levels, a gentle body cleanse is a great way to get ready for summer.

Why Cleanse with Raw Food?

There are different ways people cleanse their bodies. Some go on a juice or water fast, some do it with the help of herbal supplements, others with colonic irrigation or other techniques. Each have some drawbacks.

Fasting is hard, especially for me. When I skip a meal my blood sugar drops, I get dizzy and unfocused and extremely grumpy! My husband and children will surely attest to that. Fasting for anyone can trigger severe detoxification reactions and should be done with the help and presence of a knowledgeable practitioner.

Herbal supplements can contain numerous ingredients and most people take them without a good understanding of what's in them. Looking at some of the more common herbal cleansing formulas on the market, I see a mixture of over 50 herbs. As you know, herbs can be strong medicine and combining that many of them is a bit worrisome for me.

Many people find colonic irrigation unpleasant and I certainly don't have to explain that. It is recommended by many experts, especially when undergoing severe detox from from chemotherapy or a lifetime of poor eating habits. This can certainly be done in conjunction with a raw food cleanse.

I find eating a diet of mostly raw food for a period of time to be the easiest, most gentle and certainly the most appealing of all the options. The advantages are:

* Eating mostly organic raw food for a period of time gives your body a break from adding to its toxic load.

* The high fiber of whole, raw foods is cleansing.

* The enzymes contained in raw foods help in their own digestion. This allows your body to spend the energy usually spent generating enzymes on doing other things, like healing and rebuilding.

* The numerous antioxidants and phytochemicals in raw fruits, nuts, grains and vegetables have the ability to prevent and combat many diseases.

* Eating and preparing meals from foods in their most natural state (versus eating processed foods out of a box) rebuilds a connection between you and the earth.

* A raw food diet allows many options for accomplishing these health benefits while enjoying delicious food.

Who Should Do This

Anyone who wants to improve their general health would benefit from eating a mostly raw food diet for a week, two weeks, three weeks or a month or more. Some people exclusively eat a raw food vegan diet but I believe you can achieve many of the health benefits of this food regimen without being 100% raw. (Read "Raw Food Diet - How Raw Do You Need To Be?").

If you are trying to lose weight, lower your cholesterol and triglycerides, prevent type 2 diabetes, improve your energy level, detoxify your body, get rid of heartburn or other gastrointestinal disorders, lighten your mood, or just improve your general health, you may want to try a raw food cleanse. Even if you can only do it for 10 or 20 days, you will see improvements. See how my friend Kannan significantly improved his health when he ate mostly raw food for 41 days.

When it starts to warm up in the spring, I eat at least half of my food raw and by summer, when my garden is flourishing, I eat around 70%. But once a year, sometime between May and July, I go on Raw Food Cleanse and I eat at least 90% raw food for one month. When I feel like eating a bit of cooked food, I eat brown rice, or a steamed grain.

How To Do It

For the next month eat mostly all raw food. I've listed some favorite raw food vegan recipes below for each meal of the day but there are many other raw food recipes on this blog in addition to those listed. If you are really craving some cooked food throughout this cleanse (especially in the beginning), eat some brown rice. If you eat a cooked meal for whatever reason, don't worry, just get back to raw food with the next meal.

This will not feel like a diet or fast. It will just seem like you are eating delicious, fresh, natural food.

So today or sometime over the next few months when the weather in your area starts to warm up and the farmer’s markets start to sell delicious, fresh produce, cleanse your body naturally and gently with a diet of raw vegetables, fruits, nuts and sprouted grains and legumes. Here are a few recipe ideas for each meal of the day:

Breakfast

My favorite breakfast is a simple smoothie. A few of my favorites include:

Blueberry, Pear and Baby Spinach Smoothie,

Blueberry Smoothie, or

Raw Apple, Pear and Fig Green Smoothie.

A Fruit Salad is always a great start to the day. Try

5 Minute Breakfast Salad, or

Blackberry, Strawberry and Mango Breakfast Salad.

For a more hearty breakfast, try

Mango Chia Breakfast Pudding or

Raw Granola with Fortified Raw Almond Milk.

Note that whenever a recipe calls for hemp milk or soy milk (which are not raw), you can always substitute any raw nut milk of your choice.

Lunch And Dinner

I'll combine these two meals since many of the recipes can be eaten for either meal.

Raw soups are usually pretty quick to prepare and surprisingly very filling. Some of my favorites raw soups are:

Zucchini Soup with Crushed Pistachios,

Curried Lentil Soup,

Spicy Chipotle Gazpacho,

Raw Split Pea Soup.

For colorful, healthful and delicious salads try:

Spinach and Strawberry Salad with Almonds and Orange Vinaigrette,

Raw Kale, Corn and Red Bell Pepper Salad,

Asian Coleslaw with Ginger Tahini Vinaigrette,

Fruit and Greens with Papaya Seed Dressing,

Waldorf Salad with Apple Chia Dressing,

Raw Vegan Caprese Salad,

Taco Salad,

Mango Avocado Salad with Lime Chia Dressing

For a hearty entree check out:

Tacos

Veggie Wrap with Ginger Tahini Dipping Sauce

Zucchini Spaghetti and Walnut Meatballs

Pesto Pizza on a Sprouted Lentil Crust

Veggie Sushi Rolls

Faux Tuna Stuffed Heirloom Tomato

Snacks and appetizers are an important part of your day. These are recipes you'll still crave long after your raw food cleanse:

Raw Crackers

Sprouted Garbanzo Hummus

Walnut and Mushroom Pâté

Kale Chips

Walnut and Spinach Pesto Stuffed Mushrooms

Guacamole with Raw Jalapeno Corn Chips

And of course there's dessert. I've always thought raw desserts are better than any others. Check out:

Tropical Chocolate Truffles

Peach and Blueberry Crisp

Chia Pudding with Blueberries (not totally raw) or The Amazing Chia Pudding

Strawberries Romanoff

Chocolate Almond Macaroons

Pear and Apple Crisp with Raisins

Raw Dessert Helper as a Crumble or a Crust.

Some Mild Reactions

Depending on how much processed food you consume in your present diet, you may experience symptoms of mild detoxification. You might get a headache. Or, if you are not used to eating much fiber, you may get an upset stomach or experience some gas. Be sure to drink plenty of fresh water and eat some cooked brown rice to help settle your stomach. These will pass after a few days.

Pass This On

If you know anyone who really needs to take a first step to improve his or her health, pass this along. If you know anyone who is curious about raw food or is just starting to eat a raw food vegan diet and would like some good recipes, pass this along. If you know anyone who is battling obesity, high cholesterol, type 2 diabetes, heartburn, depression, fatigue, and many other health issues, pass this along.

It is always wise to inform your doctor before you begin any new dietary program.

Vegan Potato Salad - A Healthier Way To Prepare America's Favorite Vegetable

Start with thin skinned, red or yellow new potatoes.

Drain "small diced" potatoes after boiling a short time.

For a creamier texture, gently stir in half a diced avocado.

Potatoes Have a Bad Reputation

Most people love this comfort food. In fact, it is the highest produced vegetable in the world! However, there is a lot of guilt involved with its consumption, mostly because it is often eaten fried as chips or french fries or as a butter, cheese and sour cream laden baked potato. But actually, the potato is a pretty healthful food, high in fiber, vitamin C, vitamin B6, potassium and manganese. One large potato provides over 100% of your daily requirement of vitamin C and 1/3 of your fiber needs. Potatoes are also low in calories, fat free and contain phytonutrients that provide protection against heart disease and cancer.

A Recipe with a Mediterranean Touch

Being raised in an Italian home, I didn't grow up on the typical American diet. I didn't even know potato salad could be made with mayonnaise and eggs until I moved to Texas to attend college. My dad always made potato salad with a simple lemon and oil dressing and some fresh parsley. Instead of mayonnaise and eggs that make this popular salad heavy and high in cholesterol, the lemon makes the salad taste light and fresh. In today's recipe, I add some inflammation reducing, cancer fighting turmeric which gives the potato salad the color of an egg potato salad without the egg. If you miss the creamy texture from mayonnaise, add the avocado. Besides the creamy texture, you'll get a good dose of fiber, vitamin K and folate, and of course the delicious flavor of avocado!

The Secret to a Good Potato Salad

The hardest thing about making potato salad is getting just the right texture to the potatoes. I've tried cooking the entire potato and then dicing it but by the time the potato is cooked throughout, the outside of the potato is too soft. Also, you lose a lot of vitamin C with excess cooking. Dicing before cooking is also risky if you cook it too long, especially if you start with big, starchy russet potatoes. To get a nice, firm, potato:

* Start with red or yukon gold, thin-skinned potatoes

* Dice them very small and leave on the skin

* Cook in a large pot (like a 5 quart Dutch oven), so the potatoes are spread out, and just barely cover them with salted water.

* Boil them for a short time - this will depend on how small you dice them but taste them after 5 minutes. I usually boil them for about 6 minutes or I shut them off at 5 minutes and let them sit in the pot for another few minutes until they are just fork tender.

* Drain - no need to rinse.

***

Vegan Potato Salad

[makes 6 servings]

4 cups small diced new potatoes with skins

2 teaspoons sea salt

2 large stalks celery, finely diced (1 cup)

2 tablespoons red onion, finely chopped

2 tablespoons fresh parsley, chopped

1/2 medium avocado, diced (optional)

For the dressing

3 tablespoons freshly squeezed lemon juice

2 tablespoons extra virgin olive oil

1 teaspoon ground turmeric

salt to taste

freshly ground black pepper to taste

Place potatoes in a 5 quart Dutch oven, add water to just cover the potatoes and stir in salt. Bring to boil and cook for 5 to 7 minutes or until they are just "fork tender". Taste after 5 minutes and DO NOT overcook. Drain and let sit until they cool a bit.

To make the dressing, combine the lemon juice, olive oil and turmeric and blend well with a fork. Set aside.

In a large bowl, combine the drained potatoes, celery and red onion. Mix in the dressing and gently stir in the avocado and parsley. Add additional salt if needed and top with freshly ground black pepper.

Per serving without avocado: 123.2 calories, 4.7 g fat, 0.7 g saturated fat, 0 mg cholesterol, 2.8 g protein, 20.2 g carbohydrates and 3.0 g of fiber.

Per serving with avocado: 142.2 calories, 6.4 g fat, 0.9 g saturated fat, 0 g cholesterol, 3.1 g protein, 21.2 g carbohydrates and 3.8 g of fiber.

Strawberry Banana Green Tea Smoothie With Chia Seeds

Health Benefits of Green Tea

Green tea contains catechins, powerful antioxidants that have a role reducing free radical damage which can lead to cancer and heart disease. Because green tea receives minimal processing, its catechins are very concentrated, especially their unique catechin, epigallocatechin-3-gallate (EGCG). In the laboratory, EGCG has been shown to inhibit cancer cell growth. Some human studies have shown a link between increased green tea consumption and lower recurrence of breast cancer after surgery and a lower risk of developing stomach, esophageal, prostate, pancreatic, lung and colorectal cancers. Other human studies showed a correlation between green tea consumption and reduced risk of heart disease.

Other Ways to Consume Tea

Besides just making a cup of tea, there are other ways to receive the health benefits of tea. Try adding green tea to soups or using green tea as the liquid in your morning smoothie. There is some caffeine in green tea so be sure not to drink it or cook with it too late in the day or it may disturb your ability to sleep. However the amount of caffeine in an 8 oz. cup of tea is only around 20 mg compared to 60 to 120 mg in brewed coffee or 40 to 50 mg in black tea.

My Favorite Green Tea

By far, the best green tea is from Japan. It's sounds obvious, but green tea should actually be green! So many of the large corporate tea companies make green tea products that don't look or taste anything like real, Japanese green tea. You can buy genuine green tea online from Den's Tea company. You can buy loose tea or these very cute and convenient pyramid tea bags. My favorite is the Pyramid Tea Bag Sencha.

Here's a smoothie recipe that provides all the advantages of green tea, chia seeds and fresh fruit.

***

Strawberry Banana Green Tea Smoothie with Chia Seeds

[makes 2 servings]

2 cups strong green tea (cooled)

1 cup vanilla hemp milk or soy milk

2 1/2 tablespoons chia seeds

1 large banana

1 cup fresh strawberries

3/4 cup ice

few drops of liquid stevia or sweetener of your choice, optional

The night before, put one or two green tea bags in 2 cups of boiling water and steep for 15 minutes. Remove the tea bag and put the tea in the refrigerator to cool overnight. Put the chia seeds in the vanilla hemp milk and stir vigorously. Wait 15 minutes and stir again. Wait another 15 minutes and stir one more time and put the chia mixture in the refrigerator overnight. It will become the consistency of pudding - (in fact, it will become "chia pudding". I usually make this smoothie when I have left over Vegan Vanilla Chia Seed Pudding .)

In the morning, place the chilled green tea, chia pudding, banana, strawberries, ice and optional sweetener in a VitaMix, blend and serve immediately.

Per serving: 190 calories, 8.0 g fat, 1.5 g saturated fat, 0 mg cholesterol, 4.5 g protein, 37.8 g carbohydrates, 9.8 g fiber, 3.6 g omega 3 and 2.9 g omega 6 fatty acids.

Vegan Wheat Berries With Fresh Asparagus, Crimini Mushrooms and Red Bell Pepper

An Extra Cup of Wheat Berries

It's funny how new recipes get developed. The other day I was cleaning my refrigerator (a rare occurrence) and I came across some organic wheat berries in a brown paper bag. These were evidently left over from my Hearty Vegan Bean Chili with Wheat Berries recipe I posted in February. I realized that it was unlikely that I would ever think of cooking these unless they were more "visible" so I put them in a large glass jar. Unfortunately, the jar wasn't big enough so I had an extra cup of wheat berries on my hands. So I soaked them overnight which gave me some time to figure out what to do with them. The next morning I cooked them up and set them aside and headed out to the market to look for other ingredients. I found some beautiful fresh asparagus and some other veggies which all ended up in this dish. Other than the time it takes to cook wheat berries, the dish cooks up in minutes. You can always cook wheat berries in advance and freeze them for use later. But you'd better put them in a glass jar or who knows how long they will stay in your refrigerator before you notice that they are there!

Try Making This with Pasta or Other Grains

If you don't have the time to make wheat berries, substitute orzo pasta, couscous, quinoa or brown rice for the wheat berries.

***

Vegan Wheat Berries with Asparagus, Mushrooms and Bell Pepper

[makes 8 servings]

1 cup dry wheat berries, soaked overnight

1/2 to 1 teaspoon sea salt

1 bunch fresh asparagus

1 tablespoon extra virgin olive oil

1/3 pound crimini mushrooms, cleaned and sliced

1 large red bell pepper, chopped

5 medium scallions, sliced (the bulbs and lower stem)

1 tablespoon soy sauce

1 tablespoon fresh lemon juice

Freshly ground black pepper to taste (optional)

After soaking the wheat berries overnight, rinse them well and cook in 3 1/2 cups of water and 1/2 to 1 teaspoon of sea salt. After bringing to a boil, lower the heat, cover and simmer for 1 1/2 hours or until they reach the desired texture. Drain and set aside.

To clean asparagus, snap off the bottom ends and soak in a bowl of water. Shake the asparagus under the water to clean, changing the water until there is no sand in the bottom. Cut of the entire tip of the asparagus intact and then cut the rest of the spear in small, half inch slices. Set aside

Heat oil in a not stick 5 quart dutch oven. Sauté the mushrooms until they release liquid, stirring continually for several minutes. Add red bell pepper, scallions and asparagus and cook for a few minutes until the veggies are "crisp tender". Add soy sauce and wheat berries and stir until heated. Shut off the heat, stir in the lemon juice, top with freshly ground black pepper and serve.

Per serving: 118.2 calories, 2.0 g fat, 0.3 g saturated fat, 0 mg cholesterol, 4.0 g protein, 12.8 g carbohydrates and 2.8 g of fiber.

Raw Vegan Texas Pecan Pralines

A Family Favorite

Having lived in Texas for so many years, pralines became a favorite sinful treat. They were always the finale of a wonderful Tex Mex meal. I still can't walk through the Dallas airport without being drawn to the Lammes Candy stand, a company that makes pretty awesome pralines. But knowing what's in them, it's become impossible to indulge. Most pralines are made from granulated sugar, corn syrup, butter and cream - not exactly the food groups I endorse. So I took a shot at duplicating the flavor with simple, guilt-free vegan ingredients - just good old raw Texas Pecans, medjool dates, and a little sea salt and vanilla extract. Although pecans are high in fat, it's the good kind. They are high in oleic acid which is the same fatty acid found in olive oil, one of the mainstays of the healthful Mediterranean diet. They are a bit of a challenge to "hold together" but I find refrigerating them for a few hours really does the trick.

***

Raw Vegan Pralines

[makes 12]

1 cup raw organic pecan pieces or halves

6 medjool dates, pitted and chopped

1/8 teaspoon sea salt

1 teaspoon vanilla extract

2 tablespoons chopped raw organic pecans

12 whole raw organic pecan halves

Place the cup of pecans, the medjool dates, salt and vanilla extract in a food processor with an S blade and process until the mixture sticks together. Place the processed pecan mixture into a bowl and mix in the 2 tablespoons of chopped pecans. Form into 12 small patties and press one whole pecan half into each patty. Place on a flat plate covered with wax paper and refrigerate for 4 hours or more. Serve chilled.

Per praline: 107.4 calories, 7.7 g fat, 0.7 g saturated fat, 0 mg cholesterol, 1.0 g protein, 10.5 g carbohydrate and 2.1 g of fiber.

"Lucky" French Toast With Mango, Blackberries And Whole Grain Seeded Baguette - A Healthy Vegetarian Breakfast

Use a whole grain, seeded baguette. I use Judy's Breadsticks.

Why Is This "Lucky" French Toast?

I spent decades traveling throughout Asia on business when working in high tech. And after flying well over a million miles doing so, I picked up many Asian customs, dietary habits and superstitions. I eat with chopsticks as easily as with a fork and when I eat out, it's almost always Japanese, Vietnamese or Chinese cuisine.

I'm Italian which naturally makes me pretty superstitious to begin with so it was pretty easy to latch on the Chinese belief that 8 is a very lucky number. I've since become pretty obsessed with the number 8 but the Chinese are even more so. If you recall, the Beijing Olympics started on 8/8/08 at 8 minutes and 8 seconds after 8PM. The number 8 is associated with wealth and fortune which are very important in the Chinese culture. On one of my first visits to Hong Kong, I was shocked to hear that someone had paid $50,000 for a license plate with all 8's. I'm sure it would cost a lot more for that today.

So today's recipe is "lucky" because it has lots of "8's"; 8 slices of bread, 8 drops of stevia, 1/8 teaspoons of all seasonings and 8 large blackberries. And, you can say, this is what I "8" for breakfast!

Don't Eat Eggs from Tortured Chickens

Many of my readers are vegans who avoid all animal products and feel pretty strongly about not eating eggs. As a nutritionist, I feel that an occasional egg can be part of a heathy diet. But I do feel strongly that most of the egg industry abuses and tortures chickens. If you are lucky enough to live in the country, as we do, you can easily find eggs from chickens who live outdoors and a natural diet. In fact, you may have chickens yourself or neighbors who will sell you their eggs. But for those of you who live in the city, it's not so easy. Many of the eggs you buy are from chickens who are kept in large, dark buildings in very crowded and filthy conditions. Some of their beaks are cut so they don't peck each other to death. I can't imagine that an egg coming from an environment like that, from a chicken who is under that much stress, can be as healthful as one from a free range chicken. So if you eat an occasional egg, know your source.

***

Lucky French Toast with Mango and Blackberries

[serves 2]

1 teaspoon extra virgin olive oil

2 large organic eggs from happy chickens

1/4 cup unsweetened organic soy milk (or other milk)

1/8 teaspoon sea salt

1/8 teaspoon cinnamon

1/8 teaspoon vanilla

8 drops liquid stevia

8 slices whole grain, seeded baguette cut 3/4" thick

8 large blackberries

1/2 mango, diced

Coat a non stick 9" frying pan or griddle with olive oil.

In a small bowl, lightly beat eggs. Add soy milk, salt, cinnamon, vanilla and stevia and beat well. Heat the pan on medium heat. Dip slices of baguette into egg mixture making sure they soak it up, and place in heated pan. Drizzle extra egg mixture, if any, slowly over the baguette slices. Cook several minutes on each side until lightly brown making sure the egg is cooked thoroughly. Remove from pan, top with mango and blackberries and serve immediately.

Per serving: 310.3 calories, 12.3 g fat, 3.1 g saturated fat, 211 mg cholesterol, 12.6 g protein, 41 g carbohydrates and 6.1 g of fiber.

White Chia Seeds - How Do They Compare?

Regular chia pudding on left and white chia pudding on right.

What a Difference a Year Makes

A year ago, shortly after I started my blog, I posted my first of many chia seed recipes. When I'd see a friend or relative that I had turned on to chia seeds, I'd usually have to give them some of my "stash". They were so hard to get, you would think they were an illegal substance. Since that time, however, they have become much more popular. You can easily find them in health food stores and on countless internet sites. The rapid acceptance of this product is due to its high percentage of omega 3 fatty acids and high quality protein. It promotes endurance, stabilizes blood sugar and is gluten free. I use chia seeds to make tapioca-like puddings that require no cooking, raw smoothies, salad dressings, vegan muffins and raw crackers. Check out all my Chia Seed Recipes.

What are White Chia Seeds and How Do They Compare?

Recently, I discovered white chia seeds. They have similar nutritional claims as the more common darker ones but white seeds are presently more expensive. It's also more difficult to find organic white chia seeds.

Just for fun, I did a side by side comparison with the regular chia seeds. I wanted to know if they are worth the extra $1 to $2 a pound. Here's what I did:

My Experiment

I took two jars and filled them both with 1 cup of unsweetened hemp milk, 1/2 teaspoon of vanilla and 8 drops of liquid stevia. I placed 2 1/2 tablespoons of regular chia seeds in one jar and 2 1/2 tablespoons of white chia seeds in the other. I vigorously stirred both jars, waited 15 minutes and vigorously stirred them again. After waiting another 15 minutes, I stirred them one more time and put them in the refrigerator over night.

Here's What I Found

* White chia seeds are smaller, more delicate and a little easier to chew after hydrated.

* White chia seeds absorb liquids more slowly than the regular seeds so they take longer to thicken.

* Pudding made with white chia seeds comes out a bit lighter in color, though the difference is subtle.

* Both sugar free, vanilla puddings were delicious.

Conclusion

* I prefer the look and delicate texture of white chia seeds in chia pudding recipes.

* I like the way regular, darker chia seeds look in raw salad dressings and muffins as they resemble poppy seeds.

* In raw crackers and smoothies the color doesn't matter as much so you might as well use the less expensive regular, darker chia seeds.

* If cost is more important to you than color or texture, spend your extra dollars on buying seeds that are pesticide free, organically grown or certified organic.

How to Shop For Chia Seeds

You can find chia seeds in your local health food store or Whole Foods. There are many internet sites that offer chia seeds. Just do a google search and many will come up. I bought chemical free white chia seeds from Raw Food World. They delivered promptly and I was satisfied with the product. They charge for shipping so it's more economical to buy 5 pounds or more at a time and share them with friends. They offer chemical free white and regular chia seeds but only the regular chia seeds were available in certified organic. I've also purchased chia seeds from www.GetChia.com. Their service and product quality was also very good. Although I haven't personally used these sites for chia seeds, other sites that sell them include: BuyChiaSeed.com, Natural Remi-Teas, Nutsonline and others. Before you select your vendor, make sure you take into account the shipping costs. Some companies charge more per pound but offer free shipping.

Garbanzo Bean And Raw Kale Salad With Lemon-Turmeric Dressing

A Nice Blend of Raw Food and Protein Packed Garbanzo Beans

I love the many benefits of a raw food diet. But I don't think it's necessary to be 100% raw all the time. (Read my posting on How Raw Do You Need To Be?) Here's a recipe that mixes cooked garbanzo beans with raw kale and red bell pepper, blending the benefits of both. Cooked garbanzo beans contain all the essential amino acids (the amounts are listed in my posting on Vegan Farfalle Pasta and Garbanzo Beans with Raw Walnut Pesto along with their other nutritional benefits). Some people find cooked garbanzos more digestible. However I do prefer them raw when making Raw Hummus with Sprouted Garbanzo Beans.

Kale - Great in Soup, Salads, Smoothies - Even Chips!

No matter how you prepare kale, it's a nutrient powerhouse packed with vitamins, minerals, fiber and essential fatty acids. If you enjoy raw kale, try these two recipes: A Raw Kale Salad and a Raw Green Kale Smoothie . Another enjoyable raw kale salad is Raw Kale, Corn and Red Bell Pepper Salad. My absolutely favorite cooked kale soup is Tuscan Bean Soup with Kale and Cannellini Beans. And if you are looking for a healthful snack, try Raw Kale Chips with Added Omega 3.

Put Together This Delicious and Healthful Salad in Just a Few Minutes

In just a few minutes, you can slice up some raw kale, open a can of garbanzos, chop up some vitamin C packed red bell pepper and red onion and mix up a quick lemon, turmeric and oil dressing. The added bonus is the spice turmeric which reduces inflammation and has been used for rheumatoid arthritis, and has been linked to the prevention of Alzheimer's and the ability to fight a number of cancers.

***

Garbanzo Bean and Raw Kale Salad

[serves 4]

1 tablespoon freshly squeezed lemon juice

1 tablespoon extra virgin olive oil

1/4 to 1/2 teaspoon sea salt (or to taste)

1/2 teaspoon ground turmeric

dash cayenne pepper (or to taste)

1 packed cup kale, thinly sliced

One 15 oz can garbanzo beans, rinsed and drained

1 to 2 tablespoons red onion, finely diced

1/2 cup red bell pepper, diced

Place the lemon juice, olive oil, salt, turmeric and cayenne pepper in a medium sized bowl and mix well. Add sliced kale to the salad dressing and massage the dressing into the kale with your hands. (Warning: your hands may turn a little yellow. Just wash off with soap or use plastic gloves). Add garbanzo beans, red onion and red bell pepper and mix well. Serve or refrigerate until serving. This makes a great "make ahead" salad since none of the ingredients get soggy.

Per serving: 159 calories, 4.4 g fat, 0.5 g saturated fat, 0 mg cholesterol, 6.8 g protein, 23.8 g carbohydrates and 5.0 g of fiber.

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.

***

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.

Cinnamon Raisin Ezekiel Muffins With Almond Butter And Fresh Strawberries -Vegan Lunch In Five Minutes And Healthier Than A PB&J!

Organic, sprouted whole grain muffins.

What are Ezekiel Muffins?

Ezekiel muffins are a product made by Food For Life Baking Company. They make bread, English muffins, cereals and other products. Although they are not considered a "raw food", they are made from organic sprouted wheat, barley, millet, barley, lentils, soybeans and spelt. They are high in fiber and provide all the essential amino acids making it a complete protein. Because they are free of preservatives, they are kept in the refrigerated section of the grocery store. Although I try to limit my intake of bread, I feel good about eating Ezekiel muffins since these flourless sprouted grains are more alkalizing than the typical English muffins you find in the store.

A Quick and Easy Lunch for the Entire Family

We've been really busy this week and haven't had much time to fuss with making lunch. I had almond butter and some cinnamon raisin Ezekiel muffins in the fridge so I thought I'd make a little sandwich with some of the Low Sugar Strawberry Jam i put up last summer . Unfortunately I discovered that we had finished the jam but we did have a basket of fresh strawberries. So I tried slicing some strawberries really thin and placing them on top of each lightly toasted muffin covered with almond butter. Thinly sliced fruit makes a great, low calorie substitute for jelly or jam. The resulting muffins made such a simple, pretty little dish that I thought I'd share it with you. It makes a great lunch for the kids too. Almond butter is high in manganese and vitamin E and is a good source of protein.

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Cinnamon Raisin Ezekiel Muffins with Almond Butter and Strawberries

[makes 4 halves]

2 cinnamon raisin Ezekiel muffins cut in half and lightly toasted

4 tablespoons almond butter

8 strawberries, thinly sliced

Spread 1 tablespoon of almond butter on each muffin half. Cover each muffin with sliced fresh strawberries.

Per muffin half: 183 calories, 8 g fat, 0.8 g saturated fat, 0 mg cholesterol, 6.5 g protein, 23 g carbohydrates and 4.4 g of fiber.

Make Your Own Vegan Whole Grain, Italian Seasoned Bread Crumbs With No Transfats Or High Fructose Corn Syrup

Use seasoned bread crumbs to make Italian stuffed artichokes.

What's In Store Bought Bread Crumbs?

I used Progresso Italian seasoned bread crumbs for many years. They taste pretty good and let's face it, most of the time we love the convenience of buying store bought bread crumbs. But after reading the label, I was shocked to find over 50 ingredients! Does something with this many ingredients still qualify as "food"? Here are just a few of the things listed on the label that I would rather not eat:

* White, processed flour was the first ingredient

* High fructose corn syrup

* Corn syrup

* Partially hydrogenated vegetable oils (even though it claimed to be trans-fat free)

* Lots of sodium

* More sweeteners (honey, molasses and sugar)

* Preservatives

* Extra wheat gluten

If you are vegan, you should also be aware that these bread crumbs contain numerous animal products like butter, nonfat milk, buttermilk, eggs and honey.

Making Bread Crumbs is Simple

There's an easy solution to this. Just make your own! Take left-over whole grain bread, cut it into cubes and blend it up with the seasonings that you desire. Here's two recipes; one for vegan, whole grain, Italian seasoned bread crumbs and the other is for stuffed artichokes (my favorite thing to do with bread crumbs).

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Vegan Whole Grain, Italian Seasoned Bread Crumbs

[makes 2 cups]

4 cups vegan whole grain bread, dried and cubes

1/2 teaspoon garlic powder

1/2 teaspoon sea salt (or to taste)

1/8 teaspoon black pepper (or to taste)

1 teaspoon dried Italian seasoning (or combo of oregano, basil, thyme and rosemary)

2 tablespoons dried parsley

If bread isn't totally dry, place bread cubes in a 325 degree oven for about 10 minutes or until dry (not toasted). Cool the bread cubes and place in a blender with the garlic powder, salt and pepper and process until they are crumbs. Add Italian seasoning and dried parsley to the blender and pulse until blended. Keep refrigerated.

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Italian Stuffed Artichokes

[serves 4]

4 medium artichokes

1 cup Italian seasoned bread crumbs

4 teaspoons olive oil

salt and pepper to taste

1/4 cup parmesan cheese (for vegan dish, substitute 2 tablespoons nutritional yeast)

Holding the stem, cut the pointed top of the artichoke with a sharp knife. Then, with a pair of scissors, cut the tops of each of the remaining leaves by about ½ inch. Remove the bottom stem with a knife so that the artichoke can sit flat. Peel the stem and set aside. Wash the artichoke under cold water while slightly opening the leaves. Drain upside down while preparing the filling. In a small bowl, mix the bread crumbs, and parmesan cheese or nutritional yeast. With a teaspoon, fill each leaf with a small amount of the mixture. Place 4 artichokes on a steamer in a large, deep soup pot with water coming up slightly above the bottom of the artichokes. Drizzle a teaspoon of olive oil on each artichoke. Place the stem on top of each artichoke. Sprinkle salt over the stems and tops and steam for 1 to 1 ½ hours or until the leaves can be easily removed and the leaves are very tender. Add more hot water to the pot as the water level goes down.

Per serving: 233 calories, 7.5 g fat, 2.3 g saturated fat, 8.5 g protein, 33.5 g carbohydrates, and 11.3 g of fiber.

Raw Vegan Spinach And Strawberry Salad With Almonds And Orange Vinaigrette

Spinach and Strawberry Salad with Orange Vinaigrette

[serves 4]

For the salad

6 cups raw baby spinach, cleaned

2 cups sliced fresh strawberries

1/4 cup raw sliced almonds

12 thin red onion slices

For the dressing

1/4 cup fresh orange juice

2 tablespoons extra virgin olive oil

2 tablespoons balsamic vinaigrette

2 teaspoons dijon mustard

1/2 teaspoons sea salt (more or less to taste)

1 teaspoon minced fresh garlic

Combine all salad ingredients in a large salad bowl except for the onion slices. Make the vinaigrette by mixing the dressing ingredients. Pour on salad, toss well and serve. Place 3 onion slices on each salad.

Per serving: 159.1 calories, 9.8 g fat, 1.2 g saturated fat, 0 g cholesterol, 3.4 g protein, 15.6 g carbohydrates and 3.7 g of fiber.

Mango And Black Bean Salsa With Honey Lime Baked Salmon - Fish And Pregnancy

Makes a great vegetarian salsa or salad all by itself.

Fish and Pregnancy

There is a misconception that pregnant women shouldn't eat fish. The facts are that the EPA and especially the DHA omega 3 fatty acids in fish is critical for the development of the baby's brain, eyes and central nervous system. EPA and DHA make up almost three quarters of a newborn's brain, retina and nervous system and must get these nutrients from the pregnant mom. Studies have shown that mothers who supplement with fish oil during pregnancy have children with higher intelligence, better eyesight and fewer behavioral problems after birth. Mom's enjoy a lower risk of postpartum depression, reduced breast cancer risk, and less chance of a cesarean and pre-term labor.

Other studies have shown that absorption of this omega 3 fatty acid is better when you eat salmon than when you take a cod liver oil supplement. Salmon is one of the very best sources of these important omega 3's and is very low in mercury and can safely be enjoyed frequently. Unfortunately some doctors are still misinformed about the safety of fish and pregnancy. At a medical conference I recently attended, they were all in agreement that pregnant and lactating women should eat low mercury fish like salmon. Vegans should supplement with DHA supplements derived from Algae however these do not contain EPA. Unfortunately plant based omega 3 (from foods like flax seed) does not convert efficiently enough to provide sufficient amounts. A significant number of people cannot do this conversion at all.

Many Health Benefits

You need not be pregnant to enjoy the many health benefits of salmon. Besides EPA and DHA omega 3 fatty acids, salmon is an excellent source of selenium, protein, niacin and vitamin B12. It is excellent for hearth health, lowering triglycerides, controlling high blood pressure, protecting against stroke, heart attacks, colorectal and prostate cancer, reduces the risk of macular degeneration and dry eye and reduces depression. Although my diet is plant centric and I eat large quantities of raw vegan food, I consider salmon to be a true "Food For Long Life" and enjoy it regularly. Here's a recipe that combines this healthy fish with a vegan salsa with mostly raw ingredients. One serving provides over two grams of EPA and DHA omega 3 fatty acids.

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Mango and Black Bean Salsa

[serves 4]

1 cup diced mango

1 cup diced jicama

1 California avocado, diced

1 can organic black beans, rinsed well and drained

1 jalapeno, seeded and minced (optional)

3 tablespoons fresh chopped cilantro plus some for garnish

2 tablespoons minced red onions

2 tablespoons fresh lime juice

1/2 teaspoon salt or to taste

1/2 to 1 teaspoon fresh minced garlic

1/2 teaspoon ground cumin

Black pepper to taste

Place mango, jicama, avocado, black beans, jalapeno, 3 tablespoons of the cilantro, and red onions in a bowl. In a small bowl mix lime juice, salt, garlic, cumin and black pepper. Gently stir the lime dressing into the mango mixture and serve. Top with a serving of Honey Lime Baked Salmon (below), extra cilantro and fresh black pepper.

Per serving (salsa only): 173.6 calories, 5.3 g fat, 0.8 g saturated fat, 0 mg cholesterol, 5.8 g protein, 28.4 g carbohydrates and 8.3 g of fiber.

Honey Lime Baked Wild Salmon

[serves 4]

1 pound wild salmon cut into 4 slices

1 tablespoon extra virgin olive oil

1 tablespoon fresh lime juice

1 tablespoon raw honey

salt and pepper

Preheat oven to 400 degrees F.

Place salmon in a lightly greased shallow pan just the size of the 4 pieces of salmon.

Mix oil, lime juice and honey in a small bowl and spoon over the salmon. Sprinkle with salt and pepper and bake for 15 minutes. Do not overcook. Serve over Mango and Black Bean Salsa.

Per serving (salmon only): 208 calories, 10.2 g fat, 1.8 g saturated fat, 62.7 mg cholesterol, 22.7 g protein, 4.6 g carbohydrates, 0 g fiber, 2.3 g omega 3 fatty acids, (2.1 g EPA and DHA omega 3 fatty acids).

Raw Vegan Strawberries Romanoff - A Strawberry Dessert With Home Made Non-Dairy Topping

A Delicious Raw Dairy-Free Dessert

I was at the store today (bad idea as it was PACKED with people shopping for the holidays) but what made it worth while was these beautiful strawberries. With ripe oranges on my tree, all I needed was some raw cashews and a touch of Grand Marnier (OK, not totally raw but hey, it's a holiday) and we were in for a treat.

I was introduced to Strawberries Romanoff by a neighbor of mine many years ago in New York City. I loved the way the strawberries and oranges complimented each other and how the intensity of the strawberries soaked in orange juice and orange liqueur was mellowed by the whip cream. But even though I no longer eat whip cream, I can still enjoy this dessert by making a non-dairy topping by blending up raw cashews with fresh orange juice and something sweet. This creamy, non-dairy dessert topping is heavenly but you must have a really good blender to pull it off. Give it a try!

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Raw Vegan Strawberries Romanoff

[serves 4]

For the Strawberries

4 cups sliced fresh strawberries

1 tablespoon Grand Marnier or other orange liqueur (optional)

1 tablespoon Sucanot or organic cane sugar

For the Cashew Cream

1 cup raw cashews, soaked 4 to 6 hours

1/3 cup fresh orange juice

1 Medjool date, pitted and soaked for 30 minutes

Put the sliced strawberries in a small bowl with the orange liqueur and sugar. Gently toss until well combined and the strawberries get syrupy. Set aside.

To make the cashew cream, rinse the soaked cashews and place in a VitaMix or other high speed blender. Add the orange juice and the soaked date. Blend until smooth and creamy. You will have to stop the blender many times to scrape down the sides. If it seems too dry, you can add a bit more orange juice or water but be patient, it will eventually look like whipped cream.

Serve the strawberries in a small glass bowl or stemmed glass, top with cashew cream and serve.

Per serving: 254.6 calories, 12.0 g fat, 2.0 g saturated fat, 0 mg cholesterol, 6.2 g protein, 32.5 g carbohydrates and 4.5 g of fiber.