Monday, December 31, 2012

Happy New Year!


Year's end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us. - Hal Borland

As another year comes to its end I want to thank all of you for your patronage of my blog and wish you a spectacular New Year 2013. May all your dreams come true! May you stay strong in your resolve! May you enjoy good health and good fortune! With much Love, Light and Laughter - Dominique Allmon


Thursday, December 20, 2012

How to Stay Raw in Winter

Many people who made the transition to raw food during the summer worry that they will not be able to adhere to their new lifestyle during the cold winter months. 

When the days turn shorter and colder, our bodies naturally crave comfort foods. We chose hot chocolate instead of strawberry ice cream; we prefer steaming hot soup instead of lettuce and cucumber salad.


Our food choices are also motivated by tradition. All the baking, roasting and cooking during the holiday season, all the flavors and colors, make it difficult for many people to stay completely raw in winter. 

Availability of high quality fresh, raw produce influences our choices even more. Who wants to eat unripe grapes or tomatoes? But if you carefully look at what is in season now, you will realize that nature offers quite a bounty for us to enjoy raw: root vegetables, cabbages, pomegranates, citrus fruit. apples, pears, and persimmons. There is abundance of nuts and spices, honey, died fruit and sauerkraut. Just like in summer, all this produce can be juiced, turned to salads and slaws, or used in smoothies. You simply have to be a bit more creative during winter. 

You may also increase the amount of cooked foods you are willing to eat. Your meals may include 10-25% cooked foods like rice, potatoes, or beans, and you still will be eating more raw foods than most people you know. As I wrote before, you will enjoy the raw lifestyle if you are passionate and not fanatical about raw food.

To keep your body warm from inside out, simply add ginger and warming spices like cloves, cinnamon, cardamom and hot pepper to your smoothies and salad dressings. Use nut milk instead of coconut water as the base for your winter smoothies. Add raw protein powder to obtain creamy and more nutritious textures. Use honey and avocado to keep your immune system strong. And most of all, enjoy what you are doing and do not give up your resolve to stay raw even if it is a bit more difficult during the winter time. 

In radiant health - passionately raw! - Dominique

Dominique Allmon©2012


         


Saturday, December 8, 2012

Snow White Coconut Smoothie

It started snowing last night! Not much, but enough to fill the hearts with joy and forget all the grayness of late fall. And what is the best way to celebrate first snow if not with a snow white smoothie?


I made this simple smoothie with white ingredients that I had in my kitchen. But if you are naughty enough you may want to experiment a bit to create another version of this delicious, snow white smoothie: take plain yoghurt or almond milk instead of coconut milk, for instance. You may want to add some pineapple or a pear and some warming spices.

Ingredients:
  • 1 cup coconut milk
  • 1 cup coconut butter
  • 1 cup coconut water
  • 2 ripe bananas
  • 1 Tbsp orange blossom honey
  • pinch Celtic sea salt
  • pinch chai spices 
  • raw coconut flakes for garnish
  • 2-3 ice cubes (optional since you do not really want to drink ice-cold drinks in winter)
Method:
  • Place all the ingredients in a blender and process until you receive a wonderfully creamy smoothie. 
  • Wet the edges of tall glasses with a slice of lime or lemon and deep the glasses in coconut flakes. They should form a nice, white circle.
  • Pour your concoction into the glasses and enjoy in good company.


There are many ways to celebrate winter, but no matter what you do, never forget to keep your body warm and well nourished.

In radiant health - passionately raw - Dominique

         

Thursday, November 22, 2012

Raw Thanksgiving

In the end, though, maybe we must all give up trying to pay back the people in this world who sustain our lives. In the end, maybe it's wiser to surrender before the miraculous scope of human generosity and to just keep saying thank you, forever and sincerely, for as long as we have voices. - Elizabeth Gilbert in "Eat, Pray, Love: One Woman's Search for Everything Across Italy, India and Indonesia"
I actually wanted to post here a raw food menu for a Thanksgiving dinner, but my job took me all over the map in November and there was very little time to create something new in a short time that was left to me between the trips to Boston, Frankfurt and Hong Kong.


I know that this is a poor excuse for someone who enjoys high life while others have to slave off in an office or so, but I believe that my blog offers enough inspiration already and my readers can choose from the ever growing list of recipes. The most important thing is to enjoy what you are doing. You do not always have to be perfect, but it will help if you are passionate about it.

If you are invited to a traditional family Thanksgiving dinner you may realize that there is very little raw food on the table unless, of course, other family members share you love for the raw lifestyle. I trust you are well prepared and will arrive with your own raw food dish that others can share and enjoy as well. Do not panic if this is not the case. You will not die or age at the spot if you pick a baked sweet potato or some roasted carrots.  Instead, simply be grateful that there is food on the table and that you are allowed to share it with people you love.

Wishing everyone a wonderful Thanksgiving - with Love Light and Laughter - Dominique

         


Image source here

Wednesday, November 7, 2012

Avocado, Elderberry, Pumpkin Seed Smoothie for Immune System Support

If you live in the Northern hemisphere, now is the time to take care of your immune system and prepare it for the winter. 

By preparing your immune system for winter and strengthening your immune response, you will be able to pass through the cold season without an infection and if you catch a cold, your symptoms will be less severe and you will recover much faster. 

Elderberry - Sambucus nigra

The simplest way to "winterize" your immune system is to add foods, herbs, and nutrients that support optimal function of  the immune system. Foods rich in zinc and vitamin C will help you mobilize your immune system to fight any infection. In addition, increase consumption of immune modulators such as ginger, garlic, honey, seabuckthorn, and elderberry. 

I created a smoothie that will help your body keep colds and flue at bay: Avocado is rich in zinc; Elderberry keeps viruses at bay by blocking the virus from entering the cell itself; Honey is a powerful immune system modulator; Pro-biotic yoghurt improves intestinal flora thus helping your immune system to regenerate and stay strong; Acerola is a vitamin C marvel.


Ingredients:
  • 1 cup fresh or frozen blueberries
  • 1 cup pumpkin seeds - soaked over night
  • 2 ripe avocados
  • 1 ripe banana
  • 1 cup elderberry juice or 1/2 cup extract
  • 3 Tbsp honey - I used Korean ginseng honey for maximum immune support
  • 1/3 cup green superfoods powder
  • 1/2 tsp acerola powder
  • 1 tsp probiotic powder
  • 1 cup coconut water
  • dash pink Himalaya salt
Method:
  • Place all the ingredients in the blender and process until smooth. You may add ice if you want to. I personally prefer not to when it is cold outside. As always, feel free to adjust proportions to your liking.
Enjoy in good company as often as you can!

In radiant health - passionately raw - Dominique

Also of interest How to Prepare Your Immune System for the Winter

         

Tuesday, October 23, 2012

Raw Hot Chocolate Smoothie

One of the greatest challenges for people on a raw food diet is the cold weather during the fall and winter months. When the days turn shorter and colder, we naturally crave warming and comforting foods. Those who are new to raw food tend to question their "resolve" to stay raw no matter what.

There is, however, a very simple way to keep your blood circulating. Simply add warming spices to your raw food recipes and skip the ice. With a pinch of hot chili pepper or cardamom you can turn your summer smoothies into warming and comforting drinks. Your salads, salad dressings, sauces and dips can be altered in the same way to keep you warm and nourished.

Experiment! And most of all, remember that it is better to be passionate than fanatical about the food.


Ingredients:
  • 2 cups almond milk
  • 2 Tbsp raw almond butter
  • 4 Tbsp raw cacao powder
  • 4 Medjool dates, pitted
  • 1/2 habanero pepper, seeds removed
  • 1 ripe banana
  • 1 tsp raw honey (optional)
  • raw chocolate flakes - for garnish (optional) 
Method:
  • Place all the ingredients in a blender and process until smooth. Garnish with "shaved" raw chocolate. Enjoy in good company!
In radiant health - passionately raw - Dominique

         

Wednesday, October 10, 2012

Pumpkin Goji Berry Smoothie

Many of my end-of-summer or early autumn recipes include pumpkin. I use as much pumpkin as I can for as long as it is in season. The color makes me smile even on a dark November day.

 Ingredients:
  • 1/2 cup ripe pumpkin cut into cubes
  • 1/2 pre-soaked goji berries
  • 1 tsp lemon juice
  • 1/4 tsp cayenne pepper
  • 1 Tbsp ground protein powder
  • 1/2 cup nut milk of your choice
  • 1/2 cup water
  • 1 tsp honey
  • 1/2 tsp cinnamon
  • pinch of pink Himalaya salt
  • 4-6 ice cubes (optional)
Method:

Place all the ingredients in your blender and blend until smooth. Enjoy in good company!


In radiant health - passionately raw - Dominique

Recipe inspired by Return to the Garden


         

Thursday, October 4, 2012

Super, Super Rich Raw Chocolate Smoothie with Blueberries and Açai

When I feel like having some chocolate I think twice before I grab a regular candy bar. Although chocolate in any form is good for you and for your soul, only raw chocolate has all the valuable nutrients that protect our DNA and help us slow down the aging process.

Raw chocolate contains more magnesium than any other food. Magnesium is the number one mineral deficiency in the Western world. Magnesium is a very powerful stress relieving mineral. It also relaxes the muscles and helps build strong bones and teeth.

Raw chocolate is also rich in antioxidants. It has an amazing ORAC value of 28,000!

Unprocessed chocolate is also rich in flavonoids that help protect blood vessels and keep the heart healthy. 



Raw chocolate combines very well with berries. For this nutrient dense smoothie I used frozen blueberries and powdered açai berries. The smoothie had a dark bluish-brown color and creamy consistency. It tasted absolutely divine. Believe me, it is absolutely worth trying!

Ingredients:
  • 1 cup frozen blueberries
  • 3 Tbsp açai berry powder
  • 1 cup raw cocoa powder 
  • 1 scoop supergreens powder 
  • 2 Tbsp chia seed powder
  • 1 ripe avocado
  • 2 ripe bananas
  • 1 1/2 cup coconut water - add more if necessary
  • 2-3 Tbsp raw honey
  • 1 Tbsp virgin flax oil
  • pinch pink Himalaya salt
  • ice cubes - optional 


    Method:
    • Place blueberries, chopped bananas, avocado and coconut water in the blender and process for a few seconds. 
    • Add powdered açai berries, supergreens, cocoa powder, and salt. Blend again.
    • Your smoothie is almost ready.  Now you can add honey and flax oil. Process again until all ingredients are well blended together. Enjoy in good company!
    In radiant health - passionately raw - Dominique


             




    Saturday, September 29, 2012

    Raw Beet Salsa Recipe

    This fantastic recipe was published by Taste Australia. Beets are rich in dietary fiber and folate. They also contain manganese, vitamin C, potassium, beta carotene and the tumor fighting compound betacyanin. Indulge as often as you can!


    Ingredients:
    • 2 large beets, trimmed
    • 1 Tbs wholegrain mustard 
    • 1 Tbsp flax oil
    • 1 Tbs fresh lemon juice
    • 2 Ttbs chopped fresh dill
    • 1 shallot, trimmed, thinly sliced
    • Kosher salt and freshly grind pepper to taste 


    Method:
    • Peel the beets. You may want to wear rubber gloves to avoid staining of your hands. 
    • Coarsely grate the beets into a large bowl.  
    • Combine the mustard, flax oil and lemon juice in a small bowl. 
    • Stir the mustard mixture, dill and chopped shallot into the grated beets. 
    • Season with salt and pepper.
    Feel free to experiment. Substitute dill for red chili pepper and mustard for olive oil. Use red onions instead of shallots and coriander instead of dill.

    Enjoy as condiment with burgers and sandwiches or as a deep with tortilla chips or raw vegetables.

    In radiant health - passionately raw - Dominique


             


    Monday, September 24, 2012

    Spicy Physalis Smoothie

    I love physalis! I eat it whenever I can lay my hands on it, but I never attempted to make a smoothie out of it. Until today, that is.


    Physalis (physalis peruviana), also known as Cape gooseberry, Golden berry or Inca berry,  is a member of the nightshade family. The orange berry is enclosed in a calyx (husk) that resembles a miniature Chinese lantern. The fruit is indigenous to South America, but it also grows in South Africa, Australia, China and India.

    In folk medicine, physalis  has been used as a medicinal herb to treat cancer, leukemia, malaria, asthma, hepatitis, dermatitis and rheumatism.

    Physalis berries are high in vitamin C, beta-carotene, iron, calcium and trace amounts of B vitamins including B12. They are also high in protein.


    Ingredients:
    • 2 cups fresh physalis (golden berries), husked
    • 2 bananas
    • 2 - 3 Medjool dates, soaked in water overnight
    • 2 cups filtered water or coconut water
    • 1 Tbsp raw honey
    • 1/3 tsp chili flakes
    • 1/3 tsp cinnamon
    • 1/3 tsp ground cloves
    • pinch ground nutmeg - optional
    • 1 scoop raw protein powder (optional)
    • pinch Celtic salt
    • 3-4 ice cubes 

    Method:
    • Place all the ingredients in a blender and process until smooth. Garnish with physalis and enjoy in good company!
    As always, feel free to experiment with ingredients and their amounts. I must warn you, though. I tried to make this smoothie with oat milk. It blended perfectly and was very tasty, but faster than I could drink it, the creamy liquid in my blender turned bad. I looked like an light orange sour milk. I guess, the acid in fruit simply "cut" the milk. I had to make another batch. This time I decided to use filtered water. I added raw protein powder to make it thick and smooth. It worked.

    In radiant health - Passionately raw! - Dominique


             


    Friday, September 21, 2012

    End of Summer Blueberry Smoothie

    In Northern hemisphere September 21st marks the end of Summer. To celebrate this day I made a very rich blueberry smoothie. I wish I had wild blueberries at hand! Maybe you are more lucky than me...


    Ingredients:
    • 2 cups blueberries (fresh or frozen)
    • 2 ripe avocados
    • 1 ripe banana
    • 1 Tbsp raw honey
    • 1 scoop green superfoods
    • pinch pink Himalaya salt
    • 1 Tbsp flax oil
    • 2 cups coconut water
    • handful of ice cubes - optional


      Method:
      • Place all ingredients in the blender and process until smooth. Add more liquid if necessary. Enjoy in good company! 
      In radiant health - passionately raw - Dominique


               


      Thursday, September 20, 2012

      Heavy Metal Detox Pesto

      The change of seasons is a perfect time for a detox. If you consequently follow the alkalizing raw food diet, you probably do not suffer from toxic overload. But although we can carefully chose our food, we do not always have the same power over the environment we are living in. Heavy metals may accumulate in our bodies and impede the normal function of liver and kidneys. Therefore, a detox therapy is recommended even for the most careful of us.

      The easiest and least harmful way to detoxify heavy metals from the body is to use cilantro. Cilantro (coriander) has detoxifying and anti-inflammatory properties. Rich in phytonutrients, flavonoids, and active phenolic compounds, cilantro has been used for ages to prevent indigestion and other digestive disorders. Most recent studies have confirmed this healing potential.

      Cilantro contains compounds that help alleviate inflammation and eradicate harmful microbes in the body. It also has antiseptic properties. To my knowledge, cilantro is the only herb that can chelate heavy metals from the brain tissue.

      Use fresh cilantro on regular basis. Add this aromatic herb to your green smoothies and juices; use it in your salads and salad dressings.

      In radiant health - passionately raw! - Dominique


      This recipe will not only make your raw dishes taste great, it will help your body get rid of heavy metals. To understand why, please click here

      Ingredients:
      • 3 cloves garlic
      • 1/3 cup Brazil nuts (selenium source) or macadamia nuts
      • 1/3 cup sunflower seeds (cysteine source)
      • 1/3 cup pumpkin seeds (zinc, magnesium sources)
      • 1 cup fresh cilantro (coriander)
      • 1 cup parsley
      • 2/3 cup cold pressed olive oil
      • 4 tablespoons lemon juice (Vitamin C source) 
      • Pinch of sea salt and
      • 1/2 tsp dulse flakes to flavor

      Method:
      • Soak the seeds and nuts overnight to release the enzyme inhibitors. 
      • Process the parsley, cilantro coriander in a blender until the herbs are well chopped. 
      • Add olive oil and blend some more.
      • Add the garlic, nuts, and seeds, salt, dulse and lemon juice and blend until the mixture is  blended into a fine, smooth paste.
      • Enjoy on raw zucchini pasta or as a dip!
      Store your detox pesto in a dark glass jar. It freezes well. You can make a large batch and keep it frozen in small portions.

      In radiant health - passionately raw - Dominique


      Chemical and Heavy Metal Cleansing with Zeotrex

      Recipe source here

               

      Sunday, September 16, 2012

      Super-Nutritious Salad Dressing with Avocado

      This dressing is like a nutritious raw dish or a spicy summer soup. With some small variations it can probably be eaten as such. Simply adjust the amount of liquids to suit your taste and voila!

      Ingredients:
      • 1 bunch cilantro
      • 1 medium tomato
      • 1 large avocado
      • 1/4 cup chopped  red onion
      • 1 garlic clove
      • 1 jalapeno, seeds removed
      • 1/2 cup fresh lime juice
      • 4 Medjool dates
      • 1 Tbsp virgin olive oil
      • 1/3 cup unsweetened rice or oat milk
      • pinch Celtic salt


      Method:
      • Place all ingredients in a blender and process on a high speed until smooth. 
      • Enjoy in good company on salads and other raw food dishes.

      In radiant health - passionately raw - Dominique

      Recipe source Nutritional Research Foundation


               

      Wednesday, September 12, 2012

      Improve Your Health with Goji Berries

      Goji berries (Lycium barbarum, not to be confused with Lycium chinense), also known as Wolfsberry, are native to China, Mongolia and the Himalaya, especially Tibet. They are well known in the Oriental materia medica and were used for more than 6,000 years.


      Since ancient times, goji berries were used to promote overall health, protect the liver, improve blood circulation, improve the sexual function and fertility, and boost the immune system.

      With the ORAC value of 25,300 in 20 grams of fresh fruits, goji berries are an exceptional source of antioxidants, especially beta-carotene and zeaxanthin. Since ancient times they were used by the Chinese to improve and protect the vision. This was ages before the modern science discovered that the central role of zeaxanthin in the body is to protect the eye from macular degeneration.

      Goji berries are considered to be a super food that is rich in Vitamin C, Vitamin E, Thiamine (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B6), and Betaine. They contain fiber and 19 amino acids, eight of which are the essential amino acids that cannot be produced by the body. Moreover, goji berries are a good source of minerals such as calcium, magnesium, potassium, and phosphorus, as well as the trace minerals, among others iron, zinc, copper, manganese, chromium, and the immune system supporting selenium and germanium. The seeds of goji berries are a good source of the linoleic acid. Goji berries also contain the anti-inflammatory beta-sisterol that reduces blood levels of cholesterol in the body. The Lycium barbarum polysaccharide is a unique agent that is known for its potential to increase the production of the human growth hormone, HGH, by the pituitary gland, hence the rejuvenating potential of this power berries that was attributed to them by the ancient Chinese. Goji berries also contain other active agents, such as cyperone and solavetivone, that have anti-bacterial and anti-fungal properties, the ability to increase the activity of the white blood cells, or the ability to enhance the liver and digestive functions in the body. A compound called physalin has a remarkable ability to enhance the activity of the immune killer cells and to counteract leukemia and hepatitis B. Goji berries have a very law glycemic index, GI, and are known to regulate the blood sugar and metabolism.

      The health industry launched products that not only promote the overall health, but also support weight loss and healthy metabolism. The claims are often very dramatic, but the use of goji berries as a weight loss formula is not very well documented and caution is advised, as the products may contain other ingredients and not much of the Tibetan goji extract.

      The health industry launched products that not only promote the overall health, but also support weight loss and healthy metabolism. The claims are often very dramatic, but the use of goji berries as a weight loss formula is not very well documented and caution is advised, as the products may contain other ingredients and not much of the Tibetan goji extract.

      Goji berries can be consumed like raisins in your morning cereal, in form of capsules or as juice. I like them as a tea or in my favorite smoothie. Here is the recipe you may want to try:

      ~ Banana Goji Berry Smoothie ~

      Ingredieints:
      • 1 cup of organic Tibetan goji berries, washed and soaked in water over night 
      • 2 ripe organic bananas 
      • 2 cups of organic almond milk 
      • 1 tsp of organic manuka honey or a dash of liquid stevia 
      • pinch of pink Himalaya salt 
      • 1 Tbsp spoon of organic flax oil 
      • 2-3 ice cubes (optional)
      Method:

      Mix all the ingredients, including the soaking water, in a blender or a food processor, adding the flax oil in the end.

      Enjoy in good company!

      If you are struggling with your weight, you may want to explore the market for the goji products for weight loss. Remember, however, that supplements cannot replace exercise and a healthy and balanced nutrition. Consult you health care provider before you begin supplementation with a product that you never tried before.

      In radiant health - passionately raw - Dominique




      Creative Commons License
      Improve Your Health with Goji Berries by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

               

      Sunday, September 9, 2012

      Garden Salad with Orange Vinaigrette

      If you love salads there is nothing better than a bowl of crispy, garden fresh lettuce and fragrant herbs laced with a tasty dressing. A nutritious salad can constitute a meal in its own right. Simply remember to balance textures, colors and aromas.

      Make sure you are using organically grown ingredients. And remember to use what's in season. This way you will secure optimal nutritional value.


      Ingredients:

      for the salad 
      • mixed salad greens: romana, lolo rosso, radicchio, oak leaf, arugula, sorrel, Boston lettuce, etc.
      • fresh garden herbs: flat parsley, chives, dill, mint
      for the dressing
      • freshly squeezed juice of 1 orange
      • 1/3 cup virgin flax seed oil 
      • 1 Tbsp raw apple cider vinegar
      • 1 tsp raw honey
      • pinch Celtic salt
      • 1/3 tsp hot chili flakes

      Method:
      • Gently wash and dry salad greens and herbs. Toss them together in a large salad bowl. Set aside.
      • In a mixing bowl whisk orange vinaigrette.
      • Pour dressing over the salad and mix gently. Serve on large plates with flax crackers. Enjoy in good company!

      In radiant health - passionately raw - Dominique

               

      Tuesday, September 4, 2012

      Berry Orange Cacao Smoothie

      Adopted from Vibrancy

      This smoothie tastes great if it's made with fresh berries, but it can be made all year round. Simply use frozen berries instead.


      Ingredients:
      • 1 cup raspberries
      • 1 cup blueberries
      • 1/2 cup strawberries
      • juice of 2 oranges
      • 1 banana
      • 4-6 dates
      • 8 ice cubes
      • 1 cup coconut water or purified water
      • 2 Tbsp raw cacao powder
      Method:
      • Place all the ingredients in a blender and blend until smooth.
      Enjoy in good company!

      In radiant health - passionately raw! - Dominique


               



      Visit Vibrancy here

      Saturday, September 1, 2012

      Rose Petal Scented Pink Himalaya Salt

      Every time I talk about salt I realize that there is a salt phobia of some kind. I understand the negative effects of excess sodium, but the salt I am talking is not the denatured white product you find in salt shakers in most diners and restaurants which is also added to most ready made foods.

      Although the raw food recipes do not require much salt, I always add salt to most of my dishes. I add salt to my smoothies and vegetable juices; I add salt to my raw soups, salad dressings and sauces; I add salt to my raw desserts. Not much - just a pinch. And I use the best there is: either the raw, unprocessed dark grey salt from Brittany or the pink salt from the Himalaya.

      Rosa rugosa

      The natural, unprocessed salt is rich in minerals and trace elements that are indispensable to health.  Salt not only enhances the taste of many dishes, but most importantly, provides nutrients that our bodies need in order to function properly. 

      Foraged rose petals ready for the drying in the sun

      Salt is a very versatile material. I love to make herb or wild petal scented mixtures and keep them in salt mills. In this way salt is not only protected from moisture, but the aroma of the used plant matter is preserved for quite some time.

      Ingredients:
      Method:
      • In a bowl gently mix the salt crystals with sun dried rose petals.
      • Let the mixture sit for a few minutes.
      • Using a funnel transfer the scented salt into a salt mill.
      Use to enhance the taste of smoothies and raw desserts. Store in dark and moisture free place.
        The longer the salt is infused with the fragrant rose petals the more aromatic it will become. 
          Rose petal scented pink Himalaya salt

          To make a fragrant salt you can use different flowers. The most suitable are violets, marigold, corn flowers, lavender, camomile and jasmine flowers. You can add dried fragrant herbs such as thyme, oregano and rosemary. Always make sure that they are organically grown.

          In radiant health - passionately raw - Dominique

          For more information about the pink Himalaya salt please click here


                   

          Wednesday, August 29, 2012

          Raspberry Chia Smoothie

          This is a quick, but very powerful health enhancing recipe.

          Raspberries are packed with vitamins, minerals, antioxidants and fiber. They are high in ellagic acid, a phenolic compound that is believed to prevent cancer, inhibit the proliferation of cancerous cells within the body and stop the growth of some tumors.

          Raspberries are perfect wight management fruit. Fiber helps slow the digestive process so you will feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn helps burn excess fat.


          Chia seeds are just as amazing! Chia is 16% protein, 31% fat, and 44% carbohydrate - of which 38% is fiber! Most of its fat content is the essential omega-3 fatty acid ALA (alpha-linolenic acid). They are low in calories. A single tablespoon has only 50-70 calories. They are rich in vitamin A, C, E, B vitamins including B12, minerals and amino acids. They are a valuable source of complete protein. 

          By adding chia seeds to your diet you will experience
          • more energy
          • better sleep
          • increased muscle tone
          • improved digestion
          • great skin tone
          • mental sharpness
          A number of medical studies now exist demonstrating the health benefits of chia seeds for diabetics. slow the conversion of carbohydrates into sugar, helping to lower and maintain a healthy blood sugar level, critical for anyone trying to manage this life-altering condition. Research shows that chia seeds help reduce cardiovascular risk factors in people with well-managed type 2 diabetes.

           Chia - the seeds of life

          Best way to use chia seeds in smoothies is to soak them in water 20-30 minutes before use. They will coagulate and form a thick pudding. The longer you soak them, the more pudding-like they will become. Keep this in mind and do not put too much. One to two tablespoons per person should be enough. 

          Another way to add chia to your raw food dishes is to use the grind chis powder. Explore your health food store's options or grind the seeds yourself using a good nut or coffee grinder.

          Ingredients:
          • 1 1/2 cup coconut water or unsweetened rice milk
          • 1 cup fresh or frozen raspberries 
          • 1 banana - optional - you may skip it if you are using rice milk
          • 3-4 Tbsp pre-soaked organic chia seeds
          • dash stevia
          • pinch pink Himalaya salt
          Method:
          • Place all the ingredients in the blender and process until smooth. You may want to add a few ice cubes if you are using fresh raspberries. Adjust the amount of liquid if necessary. Enjoy in good company!

          In radiant health - passionately raw - Dominique

          Raspberry Chia Smoothie

          P.S.

          As always, feel free to experiment with the ingredients. Depending on how much chia seeds you have added to your smoothie, you may want to add more coconut water or rice milk. Add a banana for a smoother texture.



                   

          Monday, August 27, 2012

          Cucumber Salsa

          This wonderful recipe was published by Bon Appétit magazine. Although this wonderful publication is not completely dedicated to raw food, it is a vital inspiration to any chef.


          Like in any of the raw recipes that I publish in this blog, you may want to experiment with the ingredients. Feel free to adjust the amounts according to your personal taste and preferences. 

          Ingredients:
          • 2 cups finely diced peeled cucumber
          • 1/2 cup finely diced red onion
          • 1/4 cup chopped fresh cilantro
          • 1/4 cup chopped fresh mint
          • 1 jalapeño (with seeds for an extra hot sensation), finely diced
          • 3 tablespoons fresh lime juice
          • 1 tablespoon virgin olive oil
          • pink Himalaya salt 
          • freshly ground black pepper
          Method:
          • Place cucumber, onions, herbs and jalapeño in a mixing bowl.
          • Add lime juice and olive oil. Stir well.
          • Season with salt and pepper. Add more lime juice if needed.

          Enjoy in good in good company with raw crackers or traditional tortilla chips.

          In radiant health - passionately raw - Dominique

                   


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