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