Monday, January 25, 2016

Red Dragon Fruit Chips

Red dragon fruit (Hylocereus undatus), also known as pitaya (pitahaya) is an incredibly delicious tropical fruit. I find it to be more aromatic and slightly sweeter than the white flesh variety.


Dragon fruit is rich in:
  • vitamin C
  • B vitamins, especially B1
  • minerals, especially calcium, iron and phosphorus
  • fiber
  • polyunsaturated fatty acids, especially Omega-3 and Omega-6 present in seeds 
  • lycopene
  • anthocyanins.

Ingredients: 
  • 2 dragon fruit



Method: 
  • Wash and peel the dragon fruit. Note: the skin is rather thick and leathery. You will have to use sharp pairing knife. Cut off the top to expose the fruit flesh just a bit. Once you see the flesh you can easily peel the skin off as if you peeled an orange.
  • Cut  the dragon fruit into slices that are about 1/4 inch thick. 
  • Place the fruit slices on the dehydrator trays and dehydrate for about 12 hours at 112-115°F. 
  • When ready, enjoy in good company!  

To store, place the chips in an airtight jar. Keep in a dry and dark place.


Tip: You may want to sprinkle sliced fruit with a little pink Himalaya salt. Salt is known to enhance the taste.

In radiant health - passionately raw - Dominique

Dominique Allmon©2016

         

Saturday, January 23, 2016

Purple Cabbage Slaw with Cranberries

Purple fruits and vegetables are rich in compounds called anthocyanins that are known for their incredible antioxidant properties. Research shows that anthocyanins have the ability to fight inflammation and support integrity of the collagen; may help prevent various cancers, diabetes and bacterial infections; may help reduce the risk of heart disease, improve eyesight, improve cognition, and protect against liver damage. You should add purple foods to your diet as often as you can. 


Ingredients:
  • 1 small head of purple cabbage, shredded
  • 1 large purple onion, diced
  • 1 1/2 cup raw cranberries, chopped
  • 1/2 cup dried cranberries, re-hydrated and drained
  • 1 Tbsp chopped cilantro (use more if you prefer)
  • 1/3 cup virgin olive oil
  • freshly pressed juice of 1 blood orange
  • 1 Tbsp raw honey
  • 1/2 Tbsp apple cider vinegar
  • 1 tsp organic Dijon mustard (optional)
  • 1/2 tsp pink Himalaya salt
  • 1 tsp freshly ground black pepper

Method:
  • Toss cabbage, onion, cranberries and cilantro into a large bowl and mix well.
  • In a smaller bowl mix a dressing using all the remaining ingredients. Adjust the taste to your personal liking.
  • Pour dressing over the cabbage and mix well. Cover the bowl and let it sit in the fridge for about 30 minutes. 
  • Remove the bowl from the fridge. Mix all the ingredients one more time. Add more fresh cilantro if needed. Serve and enjoy in good company!

This simple recipe combines ingredients that are incredibly beneficial to health. The above mentioned anthocyanins are only one among many other compounds. 
  • Purple cabbage - This still under-rated vegetable contains powerful cancer-preventing compounds called indoles and antioxidants such as anthocyanins that are known to support cognitive health and prevent aging. It contains large amounts of amino acid glutamine that is known to support gastrointestinal health and prevent inflammation and pain caused by gastric ulcers. Purple cabbage is also rich in B vitamins such as B6, thiamin, riboflavin, folate; minerals such as calcium, manganese, magnesium, iron, and potassium; vitamins such as vitamin C, A, E, and K; and dietary fiber.
  • Cranberries - This tart berries are rich in compounds called proanthocaynidins that are known to support health of the urinary tract and inhibit UTI-causing bacteria. Some research shows that these compounds may also prevent spread of Helicobacter pylori that is causing damage to our stomach lining. But there are also other powerful compounds that make these small berries a popular superfood: flavonoids, anthocyanins, phenolic acids, and triterpenoids. These and other nutrients (vitamins, minerals) act in synergy to prevent various cancers; prevent chronic inflammation; prevent urinary tract infections and kidney stones; support cardiovascular health; support gastrointestinal health; strengthen the immune system; and prevent premature aging. Many of these benefits are provided by raw, unprocessed cranberries.
  • Purple onion - Is just a bit milder and sweeter than the white variety. Rich in anthocyanins, vitamin C, sulfur compounds, and fiber, purple onions are powerful health food. They contain potent flavonoid antioxidant called quercetin and a compound called onionin A. Both compounds are known to fight inflammation in the body.
  • Cilantro - Is a wonderful source of chlorophyll, vitamin K, A and C, manganese, lutein, zeaxanthin and beta-carotene. It contains compounds that help the body detoxify heavy metals, especially mercury and lead.
  • Blood orange - This citrus fruit has all the benefits of oranges: it is high in vitamin C, bioflavonoids, calcium and folic acid. Thanks to its pigmentation it is also high in anthocyanins.


Always make the best use of seasonal fruits and vegetables and buy organic whenever you can. Buy organic, locally grown produce if possible.

In radiant health - passionately raw - Dominique

Dominique Allmon©2016

      

*Information in this article is for educational purposes only. It is not meant to diagnose or cure a disease.

Monday, January 18, 2016

Vibrant Green Winter Salad and How to Supreme a Lime Tutorial

Not many of you may know, but Roswell was cut off from the rest of the world for a couple of days right after Christmas. So much snow fell upon us that all public life came to a complete standstill. Businesses, schools, and churches were closed. The roads were impassable for days after the snowfall, and if you did not have a four-wheel drive you could not even leave your home. 


When grocery stores and markets finally opened, the shelves were "cleaned" empty in no time. There was hardly any fresh produce and no one knew when a delivery will be made. So, imagine how we felt when we finally were able to buy fresh greens! I made the largest salad ever and another one, and another one.

I you like salads you know that you can make a really amazing one with very few ingredients. Sometimes, less is more. 

Ingredients: 

for the salad
  • 1 large Escarole lettuce (you can use any dark leafy greens, including kale, if you prefer)
  • 1 large fennel bulb with fronds
  • 2 limes

for the dressing
  • freshly pressed juice of 1/2 lime 
  • freshly pressed juice of 1 Meyer lemon
  • 1 Tbsp organic maple syrup
  • 1/4 cup virgin olive oil
  • pinch Celtic sea salt
  • 1/2 tsp freshly ground black pepper


Method:
  • Wash and clean the lettuce. Pull the individual leaves off and break them into manageable chunks. You can chop the lettuce if you want to, but I prefer a more "organic" texture and simply break them with my hands. 
  • Wash and clean the fennel. Cut off the tops. Using a mandolin or a very sharp knife, cut fennel into very thin slices. Chop the fronds (fennel greens.) You should have at least 1 table spoon of these aromatic greens.
  • Peel and supreme the limes. 
  • Toss all the salad ingredients into a large bowl and mix gently. 
  • To make the dressing, whisk all the salad dressing ingredients until velvety smooth. Pour the dressing over the salad and mix well making sure that all greens are well covered. Serve right away and enjoy in good company!


~ How to Supreme a Lime ~

Citrus supremes make such a wonderful addition to salads and deserts. With a little practice you will be able to supreme any citrus fruit in minutes. All you need is a very sharp paring knife.

  • Wash and pat dry the lime. Cut off about 1/4 inch on both ends of the fruit. The smaller the fruit the thinner the portion you will cut off. 


  • Place the lime on a cutting board on one of the cut-off ends. Using a sharp paring knife slice off the peel. Move your knife from top to bottom. make sure you are cutting off the white pith as well. Work your way around the fruit until all peel is removed.


  • Now, that the peel is removed, you can start making supremes. Insert the blade of your knife into each segment of a lime as close to the dividing membrane as possible. Make an incision on both sides of the segment. The wedge should come out easily. If this is not the case, repeat the cut moving the blade a bit deeper into the center of the fruit but be careful not to cut all the way through. 


  • Work your way around the fruit and repeat this action in each segment. If you did it right you should have supremes (wedges, fillets) that are firm and free from the white pith. Add them to salads or use them to decorate deserts.  Also, remember to use the "remains." Squeeze as much juice out as possible.

In radiant health - passionately raw - Dominique

Dominique Allmon©2016

         

Thursday, January 14, 2016

Spiralized Zucchini with Raw Puttanesca Sauce

Many people consider pasta to be the ultimate comfort food. Spiralized vegetables make not only the tastiest, but also the  healthiest version of this versatile food. Served with a deliciously spicy sauce on a cold winter day they can definitely make it up for a bowl of cooked noodles. 


Ingredients:

for the sauce
  • 1 1/2 cup ripe tomatoes, chopped
  • 1/2 cup sun dried tomatoes, soaked in purified water until they are nice and soft
  • 1/3 cup virgin olive oil
  • 4 garlic cloves, minced
  • 1 purple onion, chopped
  • 1 Tbsp capers, drained
  • 2 Tbsp freshly pressed lemon juice
  • 1 tsp Balsamic vinegar
  • 1 Tbsp fresh basil leaves, packed
  • 2 tsp crashed red pepper (add more if you prefer)
  • 1/3 tsp Celtic sea salt
  • 1/3 cup green olives, pitted and roughly chopped or halved
  • 1/3 cup black olives, pitted and roughly chopped or halved
for the pasta
  • two medium large zucchini
  • 1 Tbsp lemon juice 
  • 1 tsp virgin olive oil
  • pinch Celtic sea salt


Method:
  • Using a spiralizer (or a Julienne vegetable peeler) make zucchini noodles. In a bowl, mix lemon juice, virgin olive oil and Celtic sea salt. Toss in the noodles and gently mix with the marinade. Set aside.
  • In a food processor blend all the sauce ingredients, except the chopped olives. Blend until almost smooth. Transfer the sauce into a bowl, add chopped olives and mix well. Adjust the taste to your personal liking. 
  • Portion out the pasta into individual dishes. Add a generous portion of the Puttanesca sauce and enjoy in good company!


The original Puttanesca sauce recipe calls for anchovies and is, like many other pasta sauces, cooked. I made a raw, vegan version that is also gluten-free.

In radiant health - passionately raw - Dominique

Dominique Allmon©2016

         

Friday, January 8, 2016

Post-Holiday Detox Juice

Weekend always seems like the best time to start a detox. With Winter Solstice, Hanukkah, Christmas, New Year's Eve, Epiphany, or whatever we celebrated, behind us, we could certainly dedicate a weekend to a body cleanse. Juicing is only one method that can be used to effectively get rid of the toxins that may have accumulated in our bodies during the holidays. Juices are delicious and easy to make, and unlike many other methods of cleansing, provide our bodies with vitamins, minerals and valuable phytonutrients.


Ingredients:
  • 6 large carrots
  • 3 large chunks of fresh turmeric root
  • 2 cups fresh cranberries
  • 2 large Navel oranges
  • 1 Meyer lemon


Method:
  • Prepare all the ingredients for juicing. Clean, wash and peel where necessary.
  • Pass the ingredients through a juicer. Mix well and pour into chilled glasses. Enjoy in good company! 

When juicing or going on a juice fast, you have to choose your juice ingredients very wisely: 
  • pick fruits and vegetables known for their healing and detoxifying properties
  • use less fruits and more vegetables
  • use organic ingredients

Also, do not store your juice in the fridge - always make fresh juice and make only as much juice as you can drink. Juices are perishable!


I know people who love to make large batches of juice and store it in the refrigerator. I prefer to drink a freshly-made juice. This is why I usually choose weekends for a juice fast. I suggest you use your juicer a few times a day during a juice detox. It might not be a great fun to wash your juicer each time you use it, but you certainly will be drinking juices that have higher nutritional value. 


I hope that you will make time for yourself during this weekend. Your body will thank you for it. So will your mind.

In radiant health - passionately raw -Dominique

Dominique Allmon©2016

         


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