Raw Mint Choco Chip Mylk

In the mood for something chocolately last night, I thought I would have some chocolate milk this morning - raw & vegan, of course!  So I put a handful of Brazil nuts in a jar, covered them with water & left them soaking overnight.  This morning, I drained & rinsed the nuts & put them in my VitaMix with a few other things & started blending.   I used fresh mint from my garden (which is still producing - it hasn't frozen yet here - YAY!  And by the way, it LOVED the rain this morning - so did I!!) - we are so blessed.  Here's the recipe (all ingredients are raw):

- Handful of Brazil nuts
- 2 Tbs hemp seeds
- 2 C water
- 1 soft date, pitted (soak in warm water to soften first if needed)
- 1 Tbs coconut cream concentrate*
- 1 Tbs coconut oil
- Handful of carob nibs
- 1 tsp cacao powder
- 1 tsp spirulina
- Several sprigs of fresh mint

Blend the nuts, seeds & water until smooth.  Add reminder of ingredients & again, blend until smooth.

* I used Tropical Traditions coconut cream concentrate (which is just blended coconut in a jar); I also equally love & highly recommend Wilderness Family Naturals coconut spread - they are the same thing, both wonderful products!  If you don't have this, you can certainly use any other kind of coconut: fresh young Thai coconut meat or fresh mature brown fuzzy coconut meat (I would use a little more than a Tablespoon), coconut chips/flakes/shreds - whatever.  Adjust the amounts if necessary.  You can also strain the pulp out of the Brazil nut &/or coconut milk if using the mature coconut - IF you want.  I left the Brazil nut pulp in today, & sometimes I like to leave the pulp in when I make coconut milk from a mature coconut.  Mature coconut pulp is VERY good if you need a little extra fiber in your diet, if you know what I mean...  ;-)

Ok, so here's the finished product:

I wish you could taste it...hey, you can!  Make this & let me know what you think!!

Eat ya' veggies!!  ;-)
Love,
Kat

Sesame Sprout Salad

3 quarts prepared sprouts (lentil, mung, broccoli, alfalfa, clover, etc.)

1 large sweet red pepper, julienned

4 carrots, finely shredded

4 baby leeks or green onions, thinly sliced

1 lemon, juiced

1/2 C extra-virgin olive oil

1/4 C sesame tahini

1/4 C sesame seeds

1/4 C dulse flakes

1 1/2 T cumin powder

Pinch Himalayan or sea salt

Freshly cracked black pepper, to taste

Combine sprouts, red pepper, carrots & onions in a large bowl.  Whisk remainder of ingredients in a small bowl, pour over salad & toss.

Variations:

Add or substitute some of the sprouts with other vegetables, such as: shredded Bok Choy, Napa cabbage, green cabbage, purple cabbage or kale, broccoli, yellow peppers, shiitake mushrooms, jalapenos, etc.  Adjust the spices, if desired, & add: cayenne, chili or Chinese 5-spice powder, soy sauce, etc..  You may also use this salad to cover a bed of spiralized zucchini or kelp noodles for an Asian noodle bowl entree.

Almond Milk

Almonds are one of the only alkalizing nuts.  They are a good source of Vitamin E & protein, & are very satisfying.  As a great replacement for dairy milk, enjoy almond milk with raw granola, porridge or other breakfast cereal.  Use as a base for smoothies, shakes or other flavored milks, such as chocolate (using raw cacao &/or carob powder), or use the creamier version as a base for sauces & gravies.  Blend or process with frozen fruit to make ice cream, or add to ice cream recipes & freeze.

1 C almonds, soaked, rinsed & drained

2-4 C water

1-2 dates, soaked (save the soak water for future use)

1 tsp vanilla extract

Soak almonds for 8-12 hours; rinse well & drain.

In a high-speed blender, blend nuts & water until smooth.  (Use more or less water, depending on consistency desired.)  Strain mixture through a nut mylk bag.  Return strained mylk to blender & add soaked dates & vanilla; blend well.

Store in the refrigerator in a jar with a tight-fitting lid; will keep for 3 to 5 days. 

You may also use the nut mylk pulp for future use as a flour in cakes, cookies, etc. – just dehydrate & blend until fluffy.


Update (2/21/2012):
Here is a video demonstrating how to make almond milk:

Raw Food 101: Meal Planning & Preparation

The Raw Pantry & Fridge - Staples

The raw food diet doesn't have to be difficult, but preparing meals is much easier with a little planning ahead.  One of the easiest things to do is to keep staple items in the pantry & fridge, then when you're at Farmers' Market or the grocery store, select the produce that's fresh & looks good to you.  You can also prep a few fresh ingredients for the upcoming week on the weekend (for instance, washing & chopping greens, veggies & herbs, juicing lemons, soaking & rinsing nuts, making nut & seed milks, making pates, salad dressings, desserts, crackers, chips, cereal, etc.).  You can make many different recipes quickly & easily by incorporating these habits into your routine.

In addition to the prepped items I mentioned, these are a few of the staples I keep in my pantry, fridge & freezer.

Pantry:

- dried spices/seasonings/herbs (Himalayan or sea salt, black pepper or peppercorns, cayenne, cinnamon, nutmeg, allspice, cloves, ginger, cardamom, vanilla extract/powder/beans, almond extract, oregano, parsley, basil, thyme, sage, chili powder, cumin, coriander, curry, turmeric, mustard, paprika, garlic, kelp powder/flakes, dulse flakes, etc.)
- raw carob (powder/pods)

- nutritional yeast

- psyllium
- honey (raw & local, if possible), palm or coconut sugar, yacon syrup, lucuma powder

- coconut oil, extra virgin olive oil, palm oil

- raw, unfiltered apple cider vinegar, balsamic vinegar (not raw)
- sprouting seeds, peas & beans

- buckwheat groats, quinoa, wild rice

- seaweed (nori sheets, dulse, kelp, kombu, wakami), kelp noodles

- wasabi powder

- tapioca sheets (for spring rolls - not raw)

- dried fruits (raisins, dates, goji berries, blueberries, cherries, apricots, etc.)
- coconut chips, shredded coconut, coconut milk, coconut cream

- superfood powders (noni, maca, spirulina, chlorella, etc.)

- raw food bars (Larabar, Vega, go raw, Wilderness Family Naturals’ Green Food Feast, etc.)

- tea (loose leaf or bags: green, roobios, chamomile, peppermint, etc.)

- garlic, onions

- sweet potatoes, butternut squash, etc.

Fridge:

- nuts & seeds (cashews, macadamia nuts, pine nuts, hemp, chia, sesame, flax (whole & ground))

- soaked & dehydrated nuts & seeds (almonds, walnuts, pecans, pistachios, brazil nuts, pumpkin seeds, sunflower seeds)

- nut & seed butter (almond, pumpkin seed, sesame tahini)
- bee pollen (local, if possible)

- hemp oil, sesame oil, toasted sesame oil (not raw)

- maple syrup, grade B (grade B is less processed & contains more nutrients - not raw)
- sun-dried tomatoes in olive oil (not raw)

- olives (black, Kalamata, greek - not raw)

- ginger root, turmeric root

- fresh sprouts

- citrus fruits (lemons, limes)

- young Thai coconut

- fruits (apples, pears, plums, grapes, etc.)

- veggies (avocados, cucumbers, celery, carrots, etc.)

- greens (romaine, spinach, mixed baby lettuce, kale, collard greens, etc.)

- herbs (parsley, cilantro, rosemary, etc.)

- other fresh fruits & veggies! (seasonal & local, if possible)

Freezer:

- fruit (blue/black/rasp/cranberries, cherries, bananas, mango, pineapple)

- veggies, herbs, nuts (red bell peppers, green onions, dill, bulk almonds, etc.) 

With a little preparation, organization & practice, you can have an amazing raw kitchen & prepare incredible raw meals in no time.  Let me know if you have questions or other ideas - I'd love your feedback!

(From the Whole Foods' 'Raw Food 101' Class I taught on 3/25/2011.)

Raw 'Tuna' Salad

Raw and vegan, no dolphins are ever harmed in the making of this tuna!  :-)

1/4 C almonds, soaked & rinsed

1/2 C sunflower seeds, soaked & rinsed

1-2 garlic cloves, pressed

2 Tbsp water

1 Tbsp fresh lemon juice

1/4 tsp Himalayan or sea salt

1/2 tsp powdered kelp

1/2 tsp powdered dulse

2 Tbsp minced celery

2 Tbsp minced red onion

2 Tbsp minced fresh parsley

Soak nuts & seeds for 8 hours; rinse & drain.

In a food processor fitted with the S blade, blend nuts, seeds, pressed garlic, water, lemon juice, salt, kelp & dulse into a paste.  Stop several times to scrape down sides of the container with a rubber spatula.  Transfer contents to a mixing bowl & fold in minced celery, onion & parsley.

Store in a sealed container in the fridge; will keep for 5 days.

Serving suggestions:

Nori, collard or romaine veggie wraps, tomato stackers, endive or cucumber boats, stuffed peppers, cucumber cups, celery sticks, portabello caps, baby bella cups, or as a pâté with crudités.

Basic Green Smoothies - Sweet & Savory

Almost everyone should include more greens in their diet – green smoothies are an easy & delicious way to accomplish this!  Green smoothies make the nutrients in greens more available to your body, because blending breaks down the cell walls, many of which remain intact after simply chewing.  Greens mix well with almost anything.  Use fruit & greens OR veggies & greens in your smoothies.  For better digestion & assimilation, it’s best not to combine sweet fruit & veggies.  You can mix non-sweet fruits such as cucumber, tomato, sweet pepper and possibly apple with veggies.  Just make sure to listen to your body to determine if the combinations of ingredients are working well for you.

To make blending easier, place fruits or veggies into the blender container first, followed by greens.

Sweet Green Smoothies

Sweet green smoothies are an excellent way to get kids (or yourself) to eat greens!  If you or your kids are new to green smoothies, a good ratio of fruit to greens is mostly fruit with a handful or two of greens.  When you get accustomed to the taste, increase the ratio to half fruit/half greens, & eventually increase the greens to two thirds or more.  Use any fruit you like, & rotate your greens (i.e., don’t use spinach every day).  Romaine or any dark green lettuce, kale, collard greens, arugula, cilantro, parsley & even herbs like basil or mint mix very well with fruit.  I personally like to add some wild greens (such as lambsquarter & purselane – otherwise known as weeds!), for their nutrient density & their purifying & immune-boosting properties.  If desired, you can add additional ingredients such as seeds (hemp, flax, chia) or other superfoods (goji berries, coconut, maca, aloe vera, blue green algae such as spirulina or chlorella, bee products such as honey, bee pollen, royal jelly or propolis, etc.).  Again, listen to your body & use what works for you.  Experiment & have fun!

Basic Sweet Green Smoothie

- 2-3 fruits of your choice, fresh &/or frozen

- 2 handful greens, or more

- Water (& ice, if desired)

- Additional ingredients, if desired

Blend.

Check out my Banana Blueberry Green Smoothie recipe!

Savory Green Smoothies

Savory green smoothies are another great way to include more greens in your diet.  They make a fast, easy lunch that will give you energy & clarity all afternoon.  They are also a great way to try something you’ve never tried or don’t necessarily like but is very nutritious (I speak from personal experience)!  Start with just a little bit, and increase the amount of that ingredient over time if you wish.  If you dislike cauliflower or beets, just add one floret or one small chunk into your savory smoothie.  I bet you won’t even taste it – and you may come to love it (I’m still working on beets)!  J

Start with some type of watery veggie/non-sweet fruit, such as cucumber, celery, zucchini or other squash, sweet pepper, tomato and possibly green apple or red delicious apple (apple is better with other non-sweet fruits or sweet vegetables – e.g., apple/cucumber/carrot or apple/sweet pepper/celery).  Next, add any other vegetables you wish (especially sun-dried tomatoes, which provide a rich, savory flavor).  Add garlic, ginger &/or onion, if desired (leave the skin on for extra nutrition, including Omega 3 fats).  Add a small wedge of lemon (or more, peeled or not).  Include some seaweed (very supportive of thyroid health!); dulse is another ingredient with a rich, savory flavor.  Hint: for best flavor, especially when using seaweed, drink your savory smoothie within a few hours at most.  Add some type of fat (from sesame tahini or other seeds, avocado, olives or olive oil).  Then add whatever greens you like or veggies you want to sneak in.  Include any other herbs or spices you like, if desired.  Again, I personally like to add a bit of wild greens as well.  Add water.  Blend.  I like to stir in a couple of additional ingredients to blended savory smoothies, such as: sprouts, chunks of avocado, kalamata olives, scallions or red onions, sweet pepper and raw sauerkraut, to make it more like a chunky soup.  Again, experiment & enjoy!

Basic Savory Green Smoothie

- Watery veggie(s) or non-sweet fruit

- Other veggies

- Garlic, ginger &/or onion with skin on, if desired

- Lemon

- Seaweed (dulse, kelp, kombu, wakami, etc.)

- Some type of fat (e.g., sesame tahini or other seeds, avocado, olives or olive oil)

- Greens

- Other herbs and spices, if desired

- Water (room temperature or warm)

Blend.

Check out my Favorite Savory Green Smoothie recipe!

Purple Juice

Vibrantly beautiful, this juice is loaded with nutrients for an equally vibrant you!!

1 cucumber
6-8 ribs celery
2 leaves collards, kale or other greens
1 handful cilantro
1 apple
1 beet

Run all ingredients through a juicer & enjoy!

Summer...Bursting with Flavor!

Ahh, the flavors of summer...there are so many to experience!  Farmers' markets are overflowing with so many wonderful choices now: fresh peaches, plums, cucumbers, melons, beans, squash, garlic, greens, carrots, okra (it's a long list & it's hard to eat them all, but I try!!)...along with juicy tomatoes, zucchini, corn, onions & dill - all ingredients in this beautiful mix I call 'Taste of Summer Salad.'  Served on a bed of greens, such as romaine or arugula, this is so satisfying as a main dish - yet it may also be served as a side dish with something lighter like the Traditional Spanish Gazpacho Soup below, which also utilizes some of the same fresh, seasonal ingredients.  Enjoy these dishes - & savor summer!

Thanks to Kathy Hemingway Desruisseau for this gorgeous picture!!  I demonstrated these dishes in my Whole Foods 'Raw Food 101' class on Friday & she made them both on Sunday!  Kathy, you RAWK!  :-)

Taste of Summer Salad
 

Ingredients:
2 C grated zucchini
2 C chopped heirloom or other juicy fresh tomatoes
2 C fresh corn kernels
1 1/2 C red onion, diced

1/2 C fresh dill, minced
2 avocadoes, cubed
2 Tbs lime juice (~ 1 lime)
1/4 C olive oil
1 tsp Himalayan or sea salt
Fresh cracked pepper
 

Directions:
Add all ingredients to a large bowl & stir.  Serve on a bed of chopped romaine or arugula, if desired.

 

 Traditional Spanish Gazpacho Soup

Ingredients:
5 ripe tomatoes (about 5 C)
1/2 cucumber
1/2 red bell pepper
2-3 cloves garlic
1/4 cup water
1/8 tsp cayenne pepper
1/2 tsp Himalayan or sea salt

Directions:
Reserve 2 C of tomatoes, dice and set aside.  Add all other ingredients to blender & blend until smooth.  Add diced tomatoes and stir.  If possible, chill for a few hours or overnight to let the flavors marry.  Garnish & serve.

Suggested garnishes:
Chopped cilantro or parsley
Chopped green onion or chives
Diced avocado
Diced cucumbers
A drizzle of olive oil
Ground flax or sesame seeds

Raw corn chips

Update -- view the YouTube videos for this class here:
Part 1
Part 2
Part 3
Part 4 - Q&A

Banana Orange Blueberry Green Smoothie

2 bananas
1/2 bag frozen blueberries
1 small or 1/2 large orange, peeled
2 handfuls spinach
Water & ice (adjust to your desired thickness/slushiness)

Add all ingredients to a blender & blend.

Hummus

This is a great dip to have on hand.  It contains protein & healthy fat, which balances blood sugar & provides long-lasting energy - plus it's packed with fiber.  It's delicious with raw or steamed veggies and is an excellent sandwich spread - just add avocado, tomato, lettuce, sprouts, shredded carrots, sunflower seeds, etc. for a very filling & satisfying meal.

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans)
2 T sesame tahini
2 T lemon juice
3 small garlic cloves
4 T minced fresh parsley (or 2 T dry)
1 tsp ground cumin
1 tsp cayenne pepper 

Instructions:
Drain chickpeas, reserving juice.  Transfer peas to a food processor or blender with 1/2 C reserved chickpea juice & remainder of ingredients.  Process or blend well, adding more juice if needed for blending or to achieve desired consistency.

Raw Apple Pie

An all-American favorite, apple pie is another staple at a summer cookout or barbecue.  It's super easy to make, with ingredients you may already have on hand, so you can put it together quickly if you're invited to a last-minute get-together.  Serve it without mentioning that it's raw & you may be surprised that most people won't even notice it's not cooked.  It tastes amazing & won't leave you feeling sluggish.  If there's any left, it's even great for breakfast!

Pie Crust:

1 C pecans, dry

1 C pumpkin seeds, dry

1 tsp Himalayan or sea salt

1 C pitted dates

Syrup:

1 orange, peeled

1/2 C dates, pitted & soaked

2 T cinnamon

Splash of water, as needed

Filling:

5 C apples, seeded & grated (about 5 or 6 apples)

1 C raisins

To make the crust, process nuts & salt in food processor into a chunky flour, before nuts begin turning to butter; avoid over-processing.  Use a small amount to “flour” the bottom of your pie pan.  Add dates & process until mixed well.  The mixture should be somewhat fluffy yet hold together when pressed.  Press into bottom of pie pan; set aside.

To make the syrup, blend the orange & dates in a high-speed blender, adding a small amount of water only if needed to mix thoroughly.  Add cinnamon & pulse briefly.  Place syrup in large bowl, add raisins & stir; set aside.

Core, quarter & grate apples.  Add to bowl with other ingredients & stir.  Spoon filling into pie crust.

Variations:

You may use other nuts or seeds for the crust, such as almonds, sesame seeds or walnuts.  Slice & peel apples instead of grating, & use dried cranberries, cherries & currants instead of raisins, & figs instead of dates.  Adjust the ingredients & spices if desired; for example, lime & coriander instead of orange & cinnamon is an unusual yet delicious flavor combination not expected in an everyday apple pie.  You may also prepare it as a cobbler instead of a pie, with the filling on bottom & the crust crumbled on top.  Experiment & have fun!

Raw Potato Salad

This is a fun dish to take to a cookout.  I experimented quite a bit with this recipe, because I wanted it to look like the cooked, egg & mayo-laden version - I think it's pretty close!  The ingredients are quite different, however.  Potatoes can be eaten raw but the taste doesn't appeal to many, so jicama is used instead.  Also called "Mexican potato" or "yam bean," jicama is very crunchy and somewhat sweet, similar in flavor to a mild apple or pear.  Young Thai coconut flesh resembles boiled egg white, & the addition of onions & other herbs masks the coconut flavor.  The "egg yolk" mixture is very much like boiled egg yolk (without the chicken flavor).

Salad:

3-4 C jicama (approximately 2 medium or 1 large), diced

1 young Thai coconut – soft flesh only, diced (optional)

1/4 C celery, diced

1/2 C red &/or green onion, diced or sliced thinly

1 sprig fresh dill, minced (or 2 T dried)

2 T fresh rosemary, minced

Himalayan or sea salt, to taste

Black pepper, to taste

Mayonnaise:

1 C cashews or macadamia nuts, soaked & rinsed

1 date, pitted & soaked

2 garlic cloves

1/4 C lemon juice

1/4 C apple cider vinegar

1/2 tsp Himalayan or sea salt

1 T fresh thyme

Water, if needed

1/4 C extra virgin olive oil

“Egg Yolk”:

1/2 C cashews or macadamia nuts, dry

1 tsp turmeric powder

1 tsp mustard powder

1/2 tsp Himalayan or sea salt

1 tsp apple cider vinegar

Water, as needed

Place prepared salad ingredients in a large bowl (minus the salt & pepper); set aside.

To make the mayonnaise, soak cashews or macadamia nuts in fresh water for 4-6 hours & rinse well.  Pit & soak one date in warm water for at least 10 minutes, until softened.  Add all ingredients except olive oil & water to high-speed blender.  Blend thoroughly, scraping down sides & adding a small amount of water, only if needed for blending.  With blender on low, slowly drizzle in olive oil until incorporated & creamy.

To make the egg yolk mixture, place dry cashews or macadamia nuts in a small food processor & process into a fine powder.  Add turmeric, mustard powder & salt; pulse briefly.  Add apple cider vinegar & pulse briefly.  With food processor running, slowly drizzle in just enough water to turn mixture into soft, boiled egg yolk-like consistency.

Add mayonnaise to salad ingredients & stir completely.  Add egg yolk mixture in small spoonfuls & very gently fold in, leaving clumps that resemble boiled egg yolks.  Season with salt & pepper to taste.

Variations:

You may adjust ingredients, herbs & spices to your taste.  Use chopped raw refrigerator pickles or relish, red or yellow peppers & spices such as caraway, celery seed or paprika.

Ch-ch-ch-CHIA!

Yes, I'm talking about chia - the same little seeds used to grow green fur or hair on various terra cotta figures.  Just for grins, search google images for "chia pet" - I never knew there were so many variations.  Hilarious.

Seriously...I do eat the seeds, almost daily.  Chia seeds are a complete protein & contain the perfect balance of omega 6 & omega 3 fatty acids.  They contain soluble & insoluble fiber (make sure to drink plenty of fluids throughout the day when you consume chia seeds, as they absorb many times their weight in water).  Called the "ancient food of the future" by Get Chia, there are so many health benefits attributed to the consumption of chia seeds: energy, cardiovascular health, lowering cholesterol & triglycerides, stabilization of blood sugar, cancer prevention - the list is huge.  I order my seeds from Get Chia; they have extensive information on their website about chia seeds if you want to read more.

One thing I love to do with chia seeds is make pudding.  Here's a great raw version of the classic tapioca pudding, just like Mom used to make.  This one won't spike your blood sugar & then make you want to nap later - instead, it will give you stable & long-lasting energy.

Raw Chia Pudding

2 T almond butter
1 1/2 C water (or more)
1/4 C chia seeds
2 tsp maple syrup
1 tsp apple cider vinegar (*optional)
1 tsp vanilla extract
Extra water, if desired

Blend almond butter & water to make a quick, frothy almond milk.  Pour into a bowl & add chia seeds; stir immediately.  The seeds will begin to gel immediately; continue stirring every minute or so for the next few minutes, to prevent the seeds from clumping together as they begin to gel.  Stir in the maple syrup, vinegar & vanilla.  Stir every few minutes over the next 30 minutes or so, & add water if needed to reach desired consistency.  It can either be eaten right away or refrigerated for up to 5 days.  The seeds will continue to gel over time; you may eat it as is or add more water & stir to make the pudding creamy again.  Give it a try!

Variation(s):
This can be made with any kind of nut, seed or coconut milk (or even dairy).  If you're not vegan & not opposed to raw goat's milk, my favorite way to make this is with home made raw goat's milk kefir and a little honey & vanilla...heaven.

(*The reason I add apple cider vinegar to the above recipe is to give it a tanginess similar to kefir.  It's my preference - you can omit it if desired.)

Mizuna!

I love my Farmer's Market...I love my local farmers.  Three Springs Farm is one of my favorites, and I never leave market without picking up a few things from them.  Owners/farmers Mike Appel & Emily Oakley are such beautiful people; they offer some of the freshest, most beautiful produce, which you can tell was grown and harvested with care.  They always have a few things that no other vendor has, such as fava beans and Mizuna.  I had never heard of Mizuna until two years ago, when Emily introduced me.  Now it's one of my favorites & I buy a bag from them every week while it's in season.  I can't ever wait to dig in...I munch on it while shopping, & a few weeks ago I ate the entire bag while attending our local city surplus (bike) auction after market.  I didn't buy a bike, but I had a great breakfast.  :-)

According to Wikipedia, Mizuna is also called Japanese or Spider Mustard.  It's a fringe-leafed green often found in mesclun salad mix, with a "piquant, mild peppery flavor...slightly spicy but less so than arugula."

I included Mizuna in my green smoothie this morning - so delicious.  Don't be afraid to add spicy or savory greens or even herbs to a fruit smoothie - you might be pleasantly surprised at the flavor combinations you can create!

Unfortunately the color in this photo seems a little off, I guess because it's pretty overcast today so I didn't have the best light to shoot this....here it looks kind of swampy, but in reality the color is a vibrant, gorgeous green (as in the photo above).  You'll see for yourself when you make it!!

Fruity Mizuna

1 banana
1 pear
1/2 C pineapple, frozen
large handful Lacinto (Dino or Dinosaur) kale
large handful Mizuna
1 T hemp seeds
1 T flax seeds
2 C water

Add all ingredients to VitaMix & blend until creamy.  Enjoy!

Raw Coconut Milk

Got moo-free milk?  If not, now you can make it!  It's quick and easy...also no cows will be violated in the production of this milk - they'll thank you.  ;-)

Ingredients:
1 C mature coconut meat chunks

2-4 C water

Directions:
Using an ice pick or drill, puncture the eyes (ouch!) of a fuzzy, brown coconut & drain water.  Using a hammer, smash the coconut into small pieces, approximately 1-2" inches in diameter.  Using a knife, pry coconut meat away from hard shell & rinse well.

In a high-speed blender (VitaMix), blend coconut meat and water until smooth.  (Use more or less water, depending on consistency desired.)  Strain mixture through a nut milk bag.

Store in the refrigerator in a jar with a tight-fitting lid; will keep for 3 to 5 days, or freeze into cubes for future use.  You may use the pulp for future use as a flour in cakes, cookies, etc.  You may also freeze the pulp; just store in a freezer bag with the air pressed out, then fluff in the blender when ready to use.

Serving suggestions:

As a replacement for dairy milk, enjoy with raw granola, porridge or other breakfast cereal.  Use as a base for smoothies, shakes or other flavored milks, such as chocolate (using raw cacao and/or carob powder), or use the creamier version as a base for sauces and gravies.  Blend frozen cubes with fruit to make raw ice cream, or add the milk to ice cream recipes and freeze.

Raw Chocolate Ice Cream

Super easy yet incredibly satisfying soft serve (moo-free!) ice cream.

I demo'ed this tonight at Whole Foods Market in Tulsa, OK.  Picture to come - I think I'll make this again tomorrow.  ;-)

Ingredients:
2 frozen bananas, cut in chunks
10-12 coconut ice cubes (about 1 C coconut milk)
1/4 C coconut milk

1/4 C raw cacao powder or carob powder

2 Medjool dates, pitted and soaked in warm water for 10 minutes

1 tsp vanilla extract

Directions:
Using tamper, blend all ingredients in a high-speed blender (VitaMix) until creamy.  Serve immediately.

Raw Chocolate Raspberry Cake

Sure, you can buy a fake cake in a box for a dollar (...or two...I have no idea how much a cake mix even costs!) and a tub of ready-to-eat fake frosting to go along with it.  But why??  Flip that box over & read the ingredients sometime...there is no home made 'goodness' in there at all.  In fact, there might be more than one ingredient that you can't pronounce or identify.  If you can't, your body sure can't...and it can only end up wreaking havoc on your health.

This cake contains no flour, wheat, gluten, refined sugar, eggs, butter, margarine hydrogenated fat or other chemical-laden ingredients.  It's 100% nutrient-dense, REAL whole food, loaded with fiber, healthy fats, natural sweeteners that won't spike your blood sugar, vitamins, minerals and enzymes.  It's so unbelievably yummy you may even want two pieces!  :-)

I demo'ed this cake tonight at Whole Foods Market in Tulsa, OK.  I hope you make it yourself at home too - if you do, let me know!  Enjoy!!

Cake:

1 1/2 C dry walnuts

1/4 tsp Himalayan or sea salt

1 1/2 C coconut flour

3/4 C raw cacao &/or carob powder

1 C Medjool dates, pitted (about 10-12)

Frosting:

1/3 C Medjool dates, pitted (about 4)

1/4 C Grade B maple syrup or raw honey

1/2 C ripe avocado flesh (about 1 medium avocado)

1/2 C raw cacao &/or carob powder

Filling:

Fresh raspberries

Directions:
To make the cake, process walnuts and salt in a food processor; grind to a fine powder (but before the walnuts start turning to nut butter).  Add coconut flour and cacao/carob powder and process until incorporated.  Add the dates and process until mixed well.  The mixture should be fluffy yet hold together when pressed.  Shape into 2 cakes of desired shape and set aside.  (The easiest method is to use a plastic wrap lined container to form the cakes and simply pull out when formed.)

To make the frosting, process the dates and maple syrup or honey in a food processor until smooth.  Add the avocado and process until smooth.  Add the cacao/carob powder and process until smooth.  (Works best in a small food processor, if available.)

Frost the top of one of the cakes with half the frosting and top with raspberries.  Stack the second cake on top and frost the top and side.  Serve immediately or place in the refrigerator a few hours to firm up.

The cake on its own will keep in the fridge for many weeks.  The frosting will keep separately in the fridge for 1 week.  The assembled cake with raspberries will keep in the fridge for up to 3 days.

Serving suggestion:

Drizzle plates with raspberry sauce and/or cacao or carob powder and top with fresh raspberries.  (For raspberry sauce, simply blend raspberries, the sweetener of your choice and water to desired thickness.)

Drinkin' o' the Green

This was posted on my website on St. Patrick's Day - I'm giving it a new home here...

What will you be drinking this St. Patrick's Day?  If a spot o' green beer at the local pub is on your agenda for Thursday evening, why not add in a healthy green drink for breakfast?  Packed with vitamins, minerals, enzymes & countless phytonutrients - not to mention amazing flavor - this energy-boosting cocktail will jump-start your day and may help sustain your energy well into the wee hours!  Give it a whirl!

Green Pineapp-Ale

1 banana, fresh or frozen
1 green pear
1 kiwi
1/2 C pineapple chunks, fresh or frozen
1 stalk celery
4 leaves romaine
handful of cilantro
squeeze of lime
1-2 C water

Add ingredients to blender in order listed, cutting fruit & greens into small pieces if not using a high-speed blender such as a VitaMix.  Blend until creamy, adding ice, if desired.  Garnish with a slice of kiwi & a sprig of cilantro.

Optional: for extra energy & nutrition, including protein & Omega 3 fats, add 2 Tbsp hemp seeds, 2 tsp ground flax seeds & 1 tsp chia seeds before blending.

Basic Green Juice

1-2 carrots
1 cucumber
1/2 head celery
1/2 bunch parsley
Several handfuls spinach

Run all ingredients through a (Breville!) juicer.  ;-)

Kat's Favorite Savory Green Smoothie

1/2 cucumber
2 stalks celery
1/4 lemon, peeled
1 clove garlic with skin
1/2” piece of ginger
1/2” piece of fresh turmeric, if available (or 1 tsp turmeric powder)
1/2 tsp fresh cracked black pepper
1 tsp cumin
1 tsp Himalayan or sea salt
1 small handful dulse
1 tsp kelp powder
1 fresh roma tomato or a handful of cherry tomatoes
4-6 sun-dried tomatoes
2 Tbsp sesame tahini
3 leaves kale or collard greens
2 handfuls spinach
1/4 bunch cilantro
Water
Avocado, scallions, kalamata olives, sprouts, etc.

Blend all ingredients (ideally in a VitaMix) except avocado, scallions, olives and sprouts – stir these in after blending to make a chunky soup.

Banana Blueberry Green Smoothie

2 bananas
1/2 bag frozen blueberries
2 handfuls spinach
Water & ice (adjust to your desired thickness/slushiness)

Add all ingredients to a blender & blend.

Raw Strawberry Ice Cream

This recipe is so easy yet so satisfying (believe me - I'm an ice-cream addict)!

2 frozen bananas, cut in chunks
1 bag frozen strawberries
1/4 - 1/2 C almond milk
1 medjool date, if desired
1/2 tsp vanilla extract

Using tamper, blend all ingredients in VitaMix until creamy, adjusting amount of almond milk for desired consistency.  Serve immediately.

Optional: you may use fresh fruit & freeze in an ice cream freezer - &/or sub the strawberries with another favorite fruit, such as blueberries, raspberries or peaches - yummo.

Raw Spaghetti: Zucchini Pasta, Marinara Sauce, Marinated Mushrooms & Cashew Garlic 'Rawmesan'

Zucchini Pasta
1 large zucchini
Peel the zucchini if you prefer softer pasta.  Cut into about 2-3” chunks and spiralize using a spiral slicer.  Set aside.


Marinara Sauce
4 ripe tomatoes (about 2 C)
1 C sun dried tomatoes, soaked or oil packed
1 red bell pepper, chopped (about 1 C) - optional
4 Tbsp extra virgin olive oil
1/2 - 1 C fresh basil
1 tsp dried onion
1 tsp crushed garlic
1 tsp sea salt
Dash black pepper
Dash cayenne (to taste)

Place all ingredients in a food processor fitted with the S blade and process to desired consistency.  Serve over zucchini noodles.  If desired, add marinated mushrooms or black olives.

Raw Marinated Mushrooms
1 C mushrooms, sliced (any type)
2 Tbsp extra virgin olive oil
1/2 tsp sea salt

Place sliced mushrooms in a bowl with olive oil & salt.  Stir once every few minutes until marinated consistency is achieved (about 30 minutes).

Cashew Garlic ‘Rawmesan'
1/2 C cashews
1 clove garlic
1/4 tsp sea salt
1 Tbsp nutritional yeast, or more to taste

Using a small blender, process cashews into powder & set aside.  Process garlic & salt, then add cashew powder & nutritional yeast; pulse just until combined.  Use just as you would parmesan cheese.

Kat's Gone Crackers

(Except the rice, all ingredients are raw)

2 C cooked brown rice
1/4 C chia seeds, ground
1/2 C flax seeds, ground
1 1/2 C water
1/2 C sesame seeds, ground
1/2 C basil & red pepper pesto**
1 t each: thyme, sage, rosemary (preferably fresh, but dried is ok)
1 1/2 t Himalayan salt

Soak chia & flax seeds in 1 1/2 C water for at least 15 minutes, stirring every 5 minutes (to gel).  Add all ingredients to food processor & process just until blended.  Spread mixture onto lined dehydrator trays & dehydrate at 135 degrees for one hour.  Reduce temperature to 115 degrees & dehydrate about another hour, or until dry enough to flip onto screened trays & remove liners.  Reduce temperature to 110 degrees & continue dehyrating several more hours (I like to dry them overnight) until crispy.

Remove from trays & break into pieces.  Should keep for several weeks if stored in an airtight container at room temperature (make sure they are completely dry before storing).

**Pesto recipe to come: I made loads of pesto last summer using basil from Farmer's Market.  Since I don't know the exact proportions of the ingredients, I can't provide the exact recipe...but I'll definitely post one this summer - stay tuned!  Just use any pesto here (basically pesto is just basil, garlic, pine nuts or walnuts, olive oil & salt.  Some people like to add parmesan cheese; I added red pepper to this one).

Raw Carob Spirulina Truffles

Spirulina with chocolate or carob is such a great combination.  I started making this 'fudge' several years ago when I first went raw.  Recently I decided to turn it into truffles & freeze them so I can grab one when I want a little bite of something sweet - hits the spot!


(Except the vanilla extract, all ingredients are raw)

1 C pumpkin seed butter
1/2 C coconut spread, a.k.a. coconut cream concentrate*
1/4 C coconut oil
1/2 C honey
1/4 C carob powder
4 t spirulina
1 1/2 t Himalayan salt
3 t vanilla extract
1/4 C hemp seeds
1/4 C sesame seeds

Add all ingredients except the hemp & sesame seeds to a food processor & process until smooth.  Add hemp & sesame seeds & process just until incorporated.  Roll into bite sized balls & roll in carob powder if desired.  Freeze or refrigerate until ready to eat.

*Coconut spread/cream concentrate is 100% raw coconut, nothing else - blended into a yummy paste.  It's available from Wilderness Family Naturals or Tropical Traditions.

Raw Butternut Squash Bisque

This was my dinner tonight.  The recipe is so easy but tastes deliciously gourmet!  This was the appetizer for a 4-course dinner I prepared earlier this year for some Raw Food 101 attendees (turned friends!) in their home.  Let me know if you're interested in having me prepare dinner in your home - I would love to!  Try this and let me know how you like it.

Ingredients:

2 C fresh butternut squash, peeled, seeded
(& grated, if not using a VitaMix)
1 Gala apple, chopped
1 C coconut meat + 1 C water
(or 2 C coconut milk)

1 T olive oil
¼ t cinnamon
¼ t nutmeg
¼ t sea salt
Sage, to taste

Directions:

Blend all ingredients, then garnish with sage & pecans.

Cheezy Kale Chips

Kale rocks!  It's a beautiful food...loaded with vitamins, minerals & countless other health-promoting nutrients, kale is one of the most valuable greens & should be a recurring star in your meal planning.

There are many ways to enjoy kale - one tasty way is as a chip.  These have a cheesy flavor but contain no dairy.  I rarely meet a person who doesn't fall in love with these - they're very addictive.  Enjoy!

Ingredients:

2 to 3 bunches curly kale

1 C cashews (soaked/rinsed/drained)

1 medium sized red pepper, de-seeded & chopped

1 medium sized lemon, peeled & chopped

2 t honey

2 T nutritional yeast

1/2 t Himalayan or sea salt

1/8 t cayenne pepper

Directions:

Rinse kale & dry in a salad spinner or colander.  Remove stems & tear into pieces (not too small - keep in mind the kale will shrink by at least half when dehydrated).

Soak cashews in water 4 to 6 hours, then rinse & drain.  Place in high-speed blender (e.g., VitaMix), along with the remainder of the ingredients.  Blend well.  Pour over kale pieces & gently but completely coat each piece with sauce (massaging will break down the fibers & create a more fragile chip, gently coating will create a crunchier chip).  Place on dehydrator trays lined with teflex, silicone or parchment paper.  Dehydrate at around 110 degrees overnight.  Remove liners & place chips directly on screened trays.  Dehydrate an additional 4 hours or until completely dry & crispy.

Stored in an airtight container, they can last for several weeks...although I've never had any stay around that long!  ;-)

I will be demonstrating this recipe during my 'Raw Food 101: Dehydrating' class on Friday, April 29 (6:30 pm) at Whole Foods Market in Tulsa.  I hope to see you there!

Red Devil

It's what oncology nurses & patients call Adriamycin (or Doxorubicin), a chemotherapy drug used to treat breast cancer.  The name comes from its color: bright red - that and the fact that it's so toxic it burns skin on contact.  Nurses wear gloves when they administer it in case they get any on their hands.  It's injected into the patient's vein...very...very...slowly to decrease the internal damage it causes.  Little wonder that after four rounds of it, my veins felt like they would rip apart when I stretched my arm.  What else did it do inside my body?  It did kill cancer cells, but like a bull in a china closet, it and the other drugs also left much destruction in their wake.

Why am I talking about this today?  Beet juice.

Nutrition is medicine - juice is a concentrated shot of medicine.  After I started drinking beet juice this morning (with the greens), I realized something: this is my new Red Devil.  I have to tell you, I hate beets.  They taste like dirt.  I do find it strange that I don't like them, because I am a real "graola-ey" type of girl (thanks, Heather, for the great word!).  I love earthy flavors, and I really don't mind eating a bit of dirt with my veggies (and if it's 'clean' dirt I believe it's actually beneficial).  I think they are the only veggie I can't stand...there's just something about the taste that repulses me.  Like the other Red Devil, they are powerful medicine.  But they don't burn your skin and they don't burn your veins.  They don't destroy your immune system - in fact, the complete opposite is true - they boost your immune system.  They also build and cleanse the blood, cleanse the bladder and kidneys, reduce inflammation, alkalize the body, detoxify the liver, normalize blood pressure, increase arterial elasticity and inhibit the formation of cancer-causing compounds (yeah!).  The only side effect I can think of is the face I make when I take the first sip of beet juice.  Funny, though...today beet juice didn't taste so bad.  I think I might just learn to love this Red Devil.

New adventure

For those of you who know me...yeah, you know I'm a health nut.  I love to talk about all things health - especially food.  I always jump at the chance to talk your ear off when I'm asked about health-related topics...ok, sometimes I do it even when I'm not asked - but I'm getting better about that!

So...I've decided to start this blog to share some of the health & nutrition-related information that constantly swirls around in my head with my family, friends & clients.  Speaking of clients, as most of you know, last year I embarked on a new venture: I enrolled at the Institute for Integrative Nutrition (IIN) in New York City to study health coaching.  What does that mean?  Also called holistic health counseling, nutrition coaching or wellness coaching, it basically means I help people like you (who don't eat & breathe health information like me) learn ways to integrate healthy food & habits into your lifestyle to lose weight (or gain it if you need to), prevent disease, have more energy or simply look & feel better.  Visit my website for more information!

This past year, in addition to school, I've started to work with a few clients, teach seminars on nutrition & wellness, teach "Raw Food 101" classes and develop my new business.  I'm so excited that I'll now be teaching the "Raw Food 101" classes at Whole Foods beginning on February 25!  I would love for you to come visit my class - they're fun & there's always yummy samples (you'll be amazed at how delicious raw vegan food is)!  I will always include times & dates for those classes (along with other upcoming events) on my website & in the sidebar on the right side of the page under "Upcoming Events."

I'm also excited to announce a workshop my friend Lois & I have decided to host in my home next Friday, January 28 called, "Revive 2011: Mind/Body/Spirit."   If your resolution is to lose weight, eat healthier or to have (or be more consistent in having) a daily quiet time, this is for you!  Details for this are also on my website & in the sidebar.

Recently I was invited by some "Raw Food 101" students & friends to prepare a raw, vegan 4-course dinner for them in their home.  It was so much fun!  The menu was:
     - Butternut Squash Bisque
     - Mache salad with Gala apples & spiced pecans
     - Portabello steaks with cauliflower 'mashed potatoes' & mushroom gravy
     - Cheezecake with raspberry sauce
I'll come fix dinner in your home too - just ask! :-)

I want this space to be helpful for you - please post comments & let me know what you'd like me to talk about.  Thanks for your support - I love you all!