"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.

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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.

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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.

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Blackberry, Strawberry and Mango Salad

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

2 tablespoons fresh orange juice

4 drops stevia, (optional)

1 cup fresh strawberries, cleaned and sliced

1 cup fresh blackberries, cleaned

1 cup fresh mango, diced

1/4 cup raw English walnuts, chopped

1 tablespoon dried, unsweetened coconut

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

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

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

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.

***

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.

Raw Vegan Easter Brunch Or Dinner Menu

Start the meal off with zucchini soup and crushed pistachios.

Select your favorite fruits, berries and nuts. Top with coconut.

Serve ingredients for veggie wraps with ginger-tahini sauce.

Save room for raw chocolate almond macaroons.

Enjoy a Light and Colorful Raw Menu for Easter Brunch

Although the weather across the country has been anything but spring-like lately, Easter traditions typically involve bright colored food and clothing, like dyed eggs and flowered hats! So it's quite appropriate to have a colorful raw brunch filled with a rainbow of fruits and vegetables.

Start with a Soup

For the first course, serve a light, creamy Raw Zucchini Soup with Crushed Pistachios. If you are serving family style, double the recipe and serve the soup in a 2 quart bowl with the crushed pistachios in a small bowl next to it. Put out tea cups which are just the right size for a small, first course serving. If you want to serve Raw Crackers with the soup, you will have to make them a day in advance since they take 16 hours to dehydrate.

Is There Anything Prettier than a Colorful Fruit Salad?

Pick your favorite fruits, berries and nuts and build a beautiful fruit salad. Plan for 1/2 to 1 cup of total fruit per person. For 8 servings of the salad pictured above, combine:

1 cup blackberries or blueberries

2 cups fresh sliced strawberries

2 cups sliced bananas

2 cups diced papaya

1 cup raw walnut pieces

1/4 cup dried, unsweetened coconut (or more, to taste)

Raw Veggie Wraps make a Beautiful Presentation

Fill cabbage, collard greens or butter lettuce with an assortment of veggies and fruits like daikon, avocado, mango, red bell pepper and sprouts as in my recipe for Raw Veggie Wraps with Ginger Tahini Dipping Sauce.

There's Always Room for Dessert

With a big meal like this, save a little room for these bite sized Raw Chocolate Almond Macaroons. Remember to make them the day before as they take 8 to 12 hours to dehydrate. Double the recipe because these will fly off the plate.

Whether you are celebrating Easter, Passover or just the beginning of a new season, I hope you and your family enjoy this colorful and healthful raw menu. For other raw menu ideas, check out A Complete Raw Thanksgiving or Winter Holiday Menu or A Complete Raw Hanukkah, Christmas or New Years Menu.

Happy Spring!

Joanne

Creamy Raw Vegan Zucchini Soup With Crushed Pistachios - Can Turmeric Fight Cancer And Prevent Alzheimer's?

Turmeric and its Many Health Benefits

Turmeric is the spice that gives curry its gold color and contains the phytochemical compound, curcumin. It has been used as a powerful medicine in China and India for centuries. Turmeric has strong anti-inflammatory properties with no side effects. Although it has been used for numerous ailments from toothaches to rheumatoid arthritis, there has been some exciting research linking turmeric to the prevention of Alzheimer's disease and the ability to inhibit the development of many cancers including pancreatic, colon, prostate, liver, esophageal, and others. I'm very excited by these findings and started using more and more of this lovely and healthful spice. Here's an easy and delicious raw soup recipe that includes turmeric.

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Creamy Raw Zucchini Soup with Crushed Pistachios

[serves 4]

4 cups diced zucchini

1 1/3 cups frozen peas, thawed

1 cup diced celery

1 avocado

1 cup filtered water

1/4 cup fresh lemon juice

2 to 3 cloves chopped garlic (to taste)

1 teaspoon sea salt (or to taste)

1 teaspoon fresh thyme plus extra for garnish

1 teaspoon turmeric (or more to taste)

Several shakes black pepper (or cayenne if you prefer)

1/4 cup crushed raw pistachios

In a VitaMix or other high speed blender, process zucchini, peas, celery, avocado, water, lemon juice, garlic, salt, thyme, turmeric and pepper until smooth. Pour into 4 bowls and top each with 1 tablespoon of crushed pistachios, fresh thyme and additional fresh ground pepper, if desired.

Per serving: 163.6 calories, 9.0 g fat, 1.2 g saturated fat, 0 mg cholesterol, 7.0 g protein, 17.7 g carbohydrates and 6.6 g of fiber.

Raw Chocolate Almond Macaroons - Great Raw Dessert For Passover Or Easter

Process almonds in a food processor.

Add salt and raw cacao or cocoa and process until blended.

Blend in agave nectar, almond extract and coconut butter.

Add shredded coconut and pulse until combined.

Scoop macaroons onto a Teflex sheet and dehydrate.

Unrefined, "virgin", coconut oil.

Dried organic shredded coconut.

Macaroons

Macaroons are my husbands favorite cookie. Whenever we go to "Slice of LIfe, our favorite vegetarian restaurant where we live in Sebastopol, Doug always buys one of their chocolate dipped macaroons on the way out and savors it all the way home. While making almond milk for my last posting, I took the residiue almond pulp, threw in some coconut and stevia and dehydrated it to see what would happen. Unfortunately the result tasted like saw dust so I kept experimenting until I had much better results. The next time I started with soaked almonds instead of pulp (although I think pulp would work, I just didn't have any more), some cocoa for intensity, agave nectar for sweetness and a touch of salt. They looked great but I dehydrated them too long and they were so hard you could break a tooth while trying to eat one. In round three I added some almond extract for an even more interesting flavor and a little coconut butter to keep the cookies from drying out. This finally resulted in a delicious macaroon that received Doug's seal of approval!

Tropical Oils

I am not yet ready to jump into the debate over tropical oils. On one hand, you've got a contingent that believes that tropical oils (coconut and palm oils) can help you lose weight , build energy and help you fight disease. On the other side of the argument you have those who focus on their high content of saturated fat which conventional wisdom tells you to avoid. Personally, I don't avoid tropical oils but I eat them sparingly. I will continue to watch for data that proves the many health claims made about them before I voice a strong opinion. In any case, enjoy this recipe as a "holiday treat", not a health food to consume in large quantities every day.

Great Dessert for Passover or Easter

Macaroons are a popular Passover dessert since they are made without flour. But the Easter bunny could enjoy these just as much!

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Raw Chocolate Almond Macaroons

[makes 18 small cookies]

1/2 cup raw almonds, soaked overnight and rinsed

1/2 teaspoon sea salt

2 tablespoons raw cacao or cocoa

1/3 cup raw agave nectar

1 teaspoon almond extract

1 tablespoon organic, unrefined virgin coconut oil

1 cup dried, unsweetened shredded coconut

Process almonds in a food processor until they are the size of crumbs. Add salt and cocoa and process again until combined. Add agave nectar, almond extract and coconut oil and process until smooth. Add shredded coconut and pulse to combine. Scoop out scant tablespoons of the mixture onto a Teflex dehyrator sheet using a melon baller or small ice cream scoop. You could also just use a tablespoon. In about 4 hours, when they are easily removed from the Teflex sheet, transfer the macaroons directly on the dehydrator screen. Dehydrate at 115 degrees until they are hardened on the outside but still soft and chewy on the inside. This could take as little as 8 hours total or if you want them a little drier, dehydrate for a few more hours. Just pop one in your mouth while dehydrating until you like the consistency. Hopefully there will be some left by the time they are done!

Per macaroon: 81.2 calories, 5.8 g fat, 3.5 g saturated fat, 0 mg cholesterol, 1.2 g protein, 7.1 g carbohydrates and 1.3 g of fiber.

Make Your Own Raw, Fortified Almond Milk - Can You Get Enough Calcium From A Raw Food Diet?

Soaked almonds being blended in a VitaMix.

Strain through a fine, mesh strainer.

Almond pulp after straining.

Nutritious Almond Milk - No Need to Run Out to the Store!

How convenient not to have to run out to the store to buy milk! All you need is a few almonds and a VitaMix or other high speed blender and you have fresh nut milk. If you want truly "raw" almond milk, you will have to buy the almonds at a farmer's market or directly from the grower as most almonds you get at the supermarket are blanched. For those of you who consume cow's milk, give nut milk a try. It's less mucous forming which is especially important during allergy or cold and flu season. It's also a good alternative for those who are lactose intolerant.

Calcium and the Raw Food Vegan Diet

In my doctoral research I concluded that adequate calcium is difficult, but not impossible, to get from a strict raw food diet. If you have a fairly alkaline diet and avoid foods that bind calcium, you may not need as much calcium as others who don't.

There is a lot of misinformation about calcium, thanks to the dairy industry and their large marketing budget. The two things they want you to believe are: one, you need lots of it and two, the best way to get it is with dairy products.

How Much do we Need?

Calcium is the most abundant mineral in the body. It is important for bone and tooth development as well as muscle contractions and nerve transmissions. In 1989, the National Academy of Science recommended 800 mg of calcium for adults over 25. In 1994, the NIH raised this amount to 1,000 mg for premenopausal women 25-50 and 1,500 mg for postmenopausal women not taking estrogen drugs. That's a lot of calcium. Do we all really need that much? Well, that depends. Like many nutritional guidelines, I do not believe that "one size fits all". I do believe that the amount of calcium you need depends on your overall diet. Some foods cause the body to deplete calcium and others bind usable calcium reducing its bio-availability. If you eat a diet rich in these foods, you may need to take as much as the NIH recommends.

Calcium Detractors

Oxalic acid foods such as spinach, chard, beet greens, cocoa, turnip and mustard greens can bind with calcium. But before you stop eating these healthful, nutrient rich foods, consider the opinion of Dr. Norman Walker. According to Dr. Walker, famous for his raw juice therapies, oxalic acid, when found in raw foods and in its "organic" state, is beneficial and essential to good health. It is only when these foods are cooked that oxalic acid combines with calcium and destroys its nutritional benefit and forms painful "inorganic" crystals in the kidneys. Although I could not verify his theory, Dr. Walker lived until 99 so I feel he's a pretty credible source. According to him, oxalic acid from raw food may not reduce your amount of calcium.

Phytates, found in nuts, beans and grains, are another detractor and can bind calcium, zinc, iron and other minerals. According to Paul Pitchford, the author of "Healing with Whole Foods", soaking and sprouting these foods will reduce phytic acid and make calcium and other minerals more bio-available. Raw foodists and others who do not soak and sprout nuts, beans and grains will have reduced bio-availability of the calcium they consume and will therefore require higher amounts. Many raw food recipes, however, call for the soaking and rinsing of these high phytate foods so if you are diligent about this, it should not be a problem.

Acid forming foods such as red meat, poultry, fish, eggs, pasteurized dairy, sugar, coffee, alcohol, pasta and some beans, nuts and seeds cause the body to draw calcium from the bones to neutralize the acid. Raw foodists avoid meat and dairy but consume quite a few grains, nuts and seeds, some of which are acidic. Dr. Gabriel Cousens, in his book, "Conscious Eating", states that sprouting of all nuts, seeds, beans and grains cause them to become more alkaline. This would certainly reduce the amount of calcium the body needs to use to neutralize acidic foods. Given the difficulty of getting adequate calcium with a raw food diet, it is very important for raw foodists to soak and sprout acidic nuts, seeds, beans and grains. Here's one website listing alkaline and acidic foods .

Milk, Does It "Do a Body Good?"

Because of their acidic nature, I believe that dairy foods may not be the best source of calcium despite the popular slogan, "milk, it does a body good!". In 1986, Hedsted's study (as sited in Campbell and Campbell's book, "The China Study"), reported that the rate of hip fractures is higher in countries where the consumption of cow's milk is high where those countries with the lowest consumption of cow's milk have the lowest incidence of hip fractures. He sited that the U.S. drinks the most cow milk and has the most hip fractures! On the other hand, there have been several studies that have shown a positive link between the consumption of fruit and vegetables and bone health which may be attributed to their alkalizing nature.

To Summarize

Raw food vegans who soak and sprout all acidic nuts, seeds, beans and grains and eat lots of alkaline fruits and vegetables may not require as high an amount of calcium as those who eat foods with the above mentioned detractors. With that said, it is still difficult to get even half the recommended requirement of calcium on a raw food diet. Two tablespoons of raw tahini provides 126 mg of calcium and a cup of kale only provides 90.5 mg, and these are two of the most calcium dense raw vegan foods. Although I don't personally aim for the standard RDA of calcium, I do supplement with a few hundred mg of calcium per day (see below).

Fortify Nut Milk with Calcium, Vitamin D and other Minerals

If you feel you are not getting adequate calcium, you may want to take calcium supplements. I always take magnesium with my calcium to make it more absorbable (either 50% to 100% as much magnesium as calcium depending on your needs). So when I make raw nut milk, or smoothies, I often throw in a complex of 250 mg of calcium citrate and 125 mg of magnesium citrate with some vitamin D per cup of liquid. If your calcium complex comes in a capsule, break open the capsule and empty the contents in the blender. If it is a hard pill, drop it in the blender with the water and let it sit for a few minutes to dissolve. Voila, you have your very own "fortified" milk.

Add a Few Brazil Nuts to get Selenium

A single brazil nut provides 137% of your daily requirement of selenium, a powerful antioxidant that fights free radicals. I always keep brazil nuts on hand a drop one or two into my nut milks or smoothies.

Pour over Cereal, Use in a Smoothie or in a Chia Pudding Recipe

Serve nut milk with raw or baked granola or other cereals or as the base in any smoothie . You can also use it as a replacement for hemp milk in Chia Seed Pudding . Just add some vanilla to the almond milk and follow the rest of the recipe.

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Fortified Raw Almond Milk [makes 2 cups]

1/2 cup raw almonds soaked overnight

2 raw brazil nuts soaked overnight

2 cups filtered water

6 drops stevia (or more to taste)

Two 250 mg calcium citrate complex with 125 mg magnesium citrate (optional)

Rinse almonds and brazil nuts and put in a VitaMix or other high speed blender with filtered water, stevia and calcium supplement. If calcium is in a capsule, break open and put contents in the blender. If it is in pill form, drop it in the water and let it sit for a few minutes until it starts to dissolve. Blend for 1 to 2 minutes until the nuts are fully processed and the mixture is white, like milk. Strain nut milk once or twice in a fine, mesh strainer. For a purer milk, put a few layers of cheesecloth over the strainer. Save the residue to make raw crackers or cookies.

Since the amount of residue is dependent on your blender, I cannot provide exact nutritional information on the resulting milk. But 1/4 cup of almonds provide nearly half the RDA of vitamin E and 21% of the RDA of vitamin B2 (riboflavin). Adequate amounts of both of these vitamins are difficult to achieve on a raw food diet so drink raw almond milk, it really does a body good!

Healthy Whole Grain Banana Bread With Walnuts or Chocolate Chips (or Both!)

Doug making his famous banana bread.

Doug's Banana Bread Recipe

For those of you know our family, you know that my husband Doug is famous for his delicious banana bread. When the kids come home, it's the first thing they ask for. Our old neighbors used to leave ripe bananas at our front door as a hint they wanted a loaf of his banana bread. What is great is that it's pretty healthy too. It's made with white whole wheat flour, so you get the fiber and nutrition of whole grain flour with a light and delicate texture. Doug also uses organic, cage free, omega 3 eggs that provide 225 mg of omega 3 fatty acid per egg. The recipe has much less oil and sugar than traditional recipes and the walnuts also provide a good helping of omega 3. And of course, dark chocolate is full of flavonoids and antioxidants and has been associated with improving cardiovascular health, lowering blood pressure, lowering LDL cholesterol and uplifting your mood when eaten in moderation.

Walnuts, Chocolate or Both

Feel free to make this recipe with just walnuts or just chocolate chips or make it with both. Some people are allergic to nuts so you can delete them. Or, if you are making this for breakfast, you may want to leave out the chocolate chips. I think the bread is great with any combination so make it to your taste.

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Whole Grain Banana Bread with Walnuts and Chocolate Chips

[makes 12 servings]

1/4 cup extra virgin olive oil

1/2 cup Sucanat or organic cane sugar

1/4 cup plus 2 tablespoons applesauce

1 teaspoon vanilla

2 medium bananas (about 1 cup mashed)

2 organic, cage free, omega 3 eggs

2 cups white whole wheat flour *

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon sea salt

1/4 cup raw English walnuts, chopped

1/4 cup dark chocolate chips

* If you cannot find white whole wheat use half all purpose white flour and half whole wheat.

Grease a 8.5" x 4.5" pan and preheat the oven to 350 degrees F.

In a bowl, beat together (with a hand mixer) oil, sugar, apple sauce and vanilla. Mix in mashed bananas. Add eggs and beat lightly until combined. Add flour, baking powder, baking soda and sea salt and beat until combined. Stir in walnuts or chocolate chips (or both).

Pour the batter into the prepared pan and bake for 55 to 60 minutes or until a toothpick comes out clean when inserted in the center of the loaf.

When done, remove from oven and let cool in the pan for 10 to 15 minutes. Carefully cut around the edges of the pan with a knife and turn over to remove the loaf from the pan. Put on a cooling rack for another 15 minutes. (We usually can't wait that long but it's a lot easier to cut when you wait). Slice and serve.

Per serving (English walnuts only): 186 calories, 7.4 g fat, 1.1 g saturated fat, 35.8 mg cholesterol, 4.2 g protein, 25.9 g carbohydrates, 2.8 g fiber and 306 mg omega 3 fatty acid.

Per serving (chocolate chips only): 181.8 calories, 6.5 g fat, 1.3 g saturated fat, 35.8 mg cholesterol, 4.0 g protein, 27.3 g carbohydrates, 2.8 g fiber.

Per serving (both English walnuts and chocolate chips): 197.8 calories, 8.1 g fat, 1.5 g saturated fat, 35.8 mg cholesterol, 4.4 g protein, 27.6 g carbohydrates, 2.9 g fiber and 306 mg omega 3 fatty acid.