Tuesday, December 21, 2010

Raw Brussels Sprout Salad

This is my latest discovery.  Quoted from one of my favorite raw food websites comes a recipe worth trying.

If you loved roasted brussels sprouts with lots of olive oil, salt and pepper in a former life, expert superfood chef, Tina Washburn-Patz, may have the raw answer for you!

She told us, "I wanted an uncooked brussels sprout dish that would provide me the same level of satisfaction as the cooked version. While dining out last month, I saw a brussels sprout dish on the menu that looked enticing because the sprouts were not roasted or sautéed. A couple of the ingredients were not raw friendly, so on my way home, I stopped for the obvious ingredients, grabbed a couple more I thought might be delicious and went to work on creating my own variation."

The result of her exploration is vibrant, satisfying and quite addicting!

Ingredients & Preparation Method

Seed Preparation (can be done in advance):
  • 10 Brussels sprouts (washed with stem and browned or bruised leaves removed)
  • 6 small sunchokes also known as Jerusalem artichokes (peeled)
  • 1 small fennel bulb (scrubbed)
  • 2 garlic cloves, peeled and smashed
  • ½ cup Meyer lemon juice
  • ¾ cup Bariani Stone Pressed Olive Oil or any other high quality virgin olive oil
  • ¾ cup Pitted Kalamata Olives
  • Splash of olive juice
  • ½ - 1 tsp Celtic sea salt
  • Cracked black pepper

Dressing Preparation:
  1. Place garlic and ½ tsp sea salt in a food processor and blend to a paste.
  2. Add the lemon juice and blend.
  3. Slowly add the olive oil and a splash of olive juice and blend thoroughly. Finish with plenty of black pepper.
Salad Preparation:
  1. Remove a few leaves of the Brussels sprouts and add them to a medium-sized bowl.
  2. Using a mandoline, shave the rest of all the sprouts into the same bowl. Break the pieces apart so you have a nice sprout slaw.
  3. Cut the fennel bulb in half and shave both halves into the bowl. Break the fennel a part also!
  4. Shave the sunchokes into the bowl the same way.
  5. Add the dressing to the salad, finish with a little bit more sea salt and pepper if needed and a light drizzle of olive oil. Toss in olives and serve. Enjoy!

About the creator of this wonderful recipe

Tina, Founder and President of Urban Cuisine, has been preparing meals for her private chef clientele for over 10 years. Though skilled in the preparation of most cuisines, she specializes in pure meals, utilizing superfoods as often as possible. Tina has been featured in Cooking Light Magazine, participated in San Diego Magazine’s Your Recipe Contest, was a guest on Fox 6 San Diego and most recently was a contestant on the Food Network’s Ultimate Recipe Showdown.

Please, visit Urban Cuisine website
Article source here


Tuesday, December 7, 2010

Zucchini Pasta with Pine Nut Butter Pesto

If you love pasta this is a dish worth trying. You will be amazed!


for "pasta"
  • two large zucchinis
for pesto
  • 2 cups fresh basil, firmly packed
  • 2 Tbsp olive oil
  • 2 Tbsp flax oil
  • 2 Tbsp white miso
  • 2 tsp garlic, minced
  • 1 tsp nutritional yeast
  • 1 tsp lemon juice, freshly squeezed
  • 1/2 tsp Himalayan crystal salt
  • 1 pinch black pepper
  • 1/2 cup pine butter
  • 1 cup tomatoes, chopped
  • 1/2 cup green olives


    • Wash and dry zucchini. Create zucchini noodles by using the veggie spiral cutter or with the use of a vegetable peeler. Place noodles in a bowl.
    • Add a pinch of salt and massage zucchini so it releases water; let rest at least an hour.
    • Add olive oil, flax oil, basil, miso, garlic, yeast, lemon, salt, pepper and pine nut butter to processor and blend. When well blended, add tomatoes and olives and pulse just 2 or 3 times. Do not over blend, as you want nice chucks of tomato and olives running through your pesto.
    • Go back to your zucchini and massage just a few more times, drain water. Place noodles in mixing bowl and add pesto sauce. Serve and enjoy!
    Recipe source here


    Monday, November 1, 2010

    Simply Raw - Reversing Diabetes with Raw Food

    Simply Raw: Reversing Diabetes in 30 Days is an independent documentary film that chronicles six Americans with diabetes who switch to a diet consisting entirely of vegan, organic, uncooked food in order to reverse disease without pharmaceutical medication. The six are challenged to give up meat, dairy, sugar, alcohol, nicotine, caffeine, soda, junk food, fast food, processed food, packaged food, and even cooked food for 30 days. The film follows each participant's remarkable journey and captures the medical, physical, and emotional transformations brought on by this radical diet and lifestyle change. We witness moments of struggle, support, and hope as what is revealed, with startling clarity, is that diet can reverse disease and change lives.

    The film highlights each of the six before they begin the program and we first meet them in their home environment with their families. Each participant speaks candidly about their struggle to manage their diabetes and how it has affected every aspect of their life, from work to home to their relationships.

    ~ Synopsis ~

    After arriving at The Tree of Life in Arizona, the group receives entry exams and medical tests, and is placed under the care of Dr. Gabriel Cousens. Dr. Cousens is a well known holistic medical doctor, as well as an authority on alternative healing and raw living food nutritional therapies. Medical discussions and group support meetings were held daily and medical checks conducted twice a day. The participants are encouraged to exercise, practice yoga and meditation, and are taught about food selection and preparation.

    Reactions varied to this regime. All experienced a variety of emotions about the new diet and new lifestyle that they were immersed in. Some adapted to the changes more easily, others expressed feelings of deprivation and frustration with the shift from their familiar diet and environment. After a short time following the protocol, their blood sugar levels began dropping without medication and they were delighted as their bodies felt better and their minds experienced a deeper clarity. They began to believe that it was possible to reverse their disease with diet and the transformation from feeling powerless about their diabetes, to feeling empowered and healthy, emerges as they witness dramatic changes within themselves.

    Simply Raw reveals, with startling clarity, that diet can reverse diabetes and change the quality of people’s lives. The film captures the human drama and struggle of these courageous individuals making a quantum leap of faith from a traditional junk food diet to a raw vegan diet and it shows revealing moments of nurturing, compassion, and human spirit. It is a film about a life changing journey on a simply raw diet and how nature is the original medicine.

    Additional wisdom is provided by Morgan Spurlock, Woody Harrelson, Anthony Robbins, Rev. Michael Beckwith, David Wolfe and Doctors Fred Bisci, Joel Furman, Gary Null, and Gabriel Cousens.


    Image source here

    Friday, October 8, 2010

    Australian Green Pea and Fennel Soup

    Another nice recipe to try!

    • 2 cups peas, shelled (fresh or frozen)
    • 1 bunch of dill leaves
    • 1/2 bunch of mint leaves
    • 2 cups young coconut milk
    • 2 small red radishes, thinly sliced
    • 1/2 lime, juiced
    • 1 shallot, finely chopped
    • 1 Tbsp celery, finely chopped
    • 1 garlic clove, grated
    • 1 tsp of natural pink Himalaya salt

    To Garnish:
    • Shaved fennel bulb
    • Dill and pink Himalaya salt
    • Drizzle virgin olive oil

    • Mix all the ingredients in a blender using the ‘pulse’ button, so ingredients are not fully smooth and still have some texture.
    • Assembling Your Work
    • Serve the soup chilled and garnish whichever way you like.
    • Serve immediately. Enjoy in good company!

    Recipe source here


    Tuesday, October 5, 2010

    Red Beet Smoothie

    Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the concentration of betalains in the peel and flesh of beets gives you an unexpectedly great opportunity for these health benefits. 

    • 2 medium beets chopped
    • 1 handful strawberries  fresh or frozen
    • 1/2 avocado
    • 2 handful spinach leaves
    • 1 banana
    • 1 piece of fresh ginger
    • 3 cups rice, oat or almond milk
    • 1 Tbsp linseed or hemp oil

    Put all ingredients into a blender and process until nicely smooth. Pour the smoothie into chilled glasses. Enjoy in good company!

    For more information on beets please click here


    Saturday, October 2, 2010

    Green Smoothie with Kale

    By Davy Russell 

    Kale is an excellent green to use in your healthy fruit smoothie recipes. Kale is related to cabbage, broccoli and Brussels sprouts and has a flavor that is more suggestive of broccoli. Personally, I prefer to use kale in my green smoothie recipes over spinach because kale helps cut the sweetness of the fruit and delivers more than twice the recommended daily value of calcium than spinach.

    Kale is readily available most of the year and is inexpensive. My local supermarket carries it for 99 cents per pound and organic can be found for $2.99 per pound (which is enough to make 3-4 large smoothies).

    Nutrition and Health Benefits

    Kale contains beta carotene, vitamin K, vitamin C, lutein, zeaxanthin (a carotenoid similar to lutein), calcium and fiber. A sulfur-containing phytonutrient in kale called sulforaphane is believed to have powerful anti-cancer, anti-diabetic and anti-microbial properties and is released when the leaves are chopped or chewed (or blended in a green smoothie!)

    Kale also contains powerful antioxidants that help protect against certain cancers such as ovarian cancer. Kale is an excellent green to use for detox smoothies as it has cleansing properties. The nutrients in kale help protect against cataracts while promoting healthy lungs, cardiovascular health and boosts the immune system. Kale has anti-inflammatory properties making it an excellent food for those with rheumatoid arthritis.

    How To Select Kale

    Select kale with deeply colored green leaves that are firm and do not show signs of wilting, yellowing or browning. Kale is readily available year round. Since kale ranks highly for pesticide residue (ranking 69 out of 100) according to research conducted by the Environmental Working Group, I recommend that you use organic kale whenever possible.

    Using Kale In Green Smoothies

    Kale has a slightly stronger flavor than baby spinach, so if you are not used to green smoothies, you might want to use strongly flavored fruit such as strawberries or pineapple to help mask the flavor. You can also slowly introduce kale into your smoothie recipes and increase the amount to two cups per recipe over time. I enjoy the flavor of kale in my green smoothies. Kale has a firmer texture than spinach as well, so you might need to blend your shake slightly longer if you are not using a high-end Vita-Mix or Blendtec blender. 

    ~ Kale smoothie with coconut and strawberries ~

    • meat and 1 cup of water from a young, Thai coconut
    • 1 whole orange, peeled
    • 2 cups kale
    • 3-4 large strawberries


    Put all ingredients into a blender. Blend until rich and smooth. This smoothie recipe contains over 30% of your daily value of calcium and is a great complement to a healthy breakfast. Enjoy in good company !

    Tip: If you cannot get the young coconut, use coconut water and coconut cream instead.

    In radiant health - passionately raw - Dominique

    Article source here


    Wednesday, September 29, 2010

    Not Your Grandma's Pumpkin Pie

    For the Crust:
    • 2 cups pre-soaked almonds
    • 1/2 cup dates, pitted and soaked
    • 1/4 tsp cinnamon

    Pulse the almonds in a food processor until evenly ground. Do not over-process or you'll end up with almond butter. Add dates and process into a dough-like consistency. Press the mixture into an 8-inch ceramic pie plate that has been greased with coconut butter. Place in the freezer to set while preparing the filling.

    For the Filling:
    • 2 cups pumpkin, cubed
    • meat of 1 young coconut (reserve water)
    • 1/2 C walnuts, soaked
    • 1/2 C almonds, soaked
    • 1/2 C dates, soaked
    • 1 tsp cinnamon
    • 1/4 tsp nutmeg
    • 1/2 tsp ginger
    • 1/2 tsp ground cloves

    Begin mixing pumpkin and coconut water in a food processor until you have a smooth paste. Add in coconut meat, walnuts and almonds, blending again until smooth. Add dates and spices, and process some more.

    Pour mixture on top of almond pie crust and spread evenly. Chill for several hours before serving. Enjoy in good company!

     Recipe source here


    Tuesday, September 28, 2010

    Raw Food Dolma

    • 1/4 cup sun-dried tomatoes soaked until tender
    • 2 tbs fresh dill - chopped
    • 2 tbs fresh cilantro - chopped
    • 2 tbs raisins - soaked
    • 1/4 cup pine nuts soaked in water for a couple of hours
    • 1 tbs olive oil
    • pinch of sea salt
    • black pepper

    Lemon-dill sauce:
    • 1/2 cup of pre-soaked cashews
    • the juice of a lemon
    • water for blending
    • dash of salt
    • fresh dill
    collard greens - stems removed - to be used as a wrapping

    • Use a food processor and blend all the ingredients until you reach desired consistency. You might have to add a little water or lemon juice. 
    • Spread the filling on collard leaves and form small rolls.
    • In a food processor blend all the ingredients to make the sauce and use it as a dip for your dolma. Enjoy in good company!


    Sunday, September 26, 2010

    Asian Pear and Arugula Salad with Raw Nut Milk Cheese

    • 1/4 cup extra-virgin olive oil
    • 2 Tbsp fresh lemon juice
    • 1 tsp honey
    • 1/2 tsp chopped thyme
    • Salt and freshly ground pepper
    • 5 oz baby arugula
    • 3 Asian pears, peeled, cored, and very thinly sliced on a mandolin
    • 1/2 cup pumpkin seeds
    • 3 oz aged nut milk cheese, crumbled or cubed
    • Sea salt and freshly ground black pepper, to taste
    • In a small bowl, whisk the olive oil with the lemon juice, honey, and chopped thyme. Season the salad dressing with salt and pepper.
    • In a large bowl, toss the arugula with the pear slices and pumpkin seeds. Add the dressing and toss well. Top with the crumbled aged nut milk cheese, sprinkle lightly with sea salt and pepper. Serve right away. Enjoy in good company!


      Recipe source here

      Sunday, September 19, 2010

      Sliced Raw Zucchini with Lemon, Thyme and Pink Peppercorns

      If you like zucchini you must try this!

      • 4 small zucchini, cleaned and sliced
      • the juice of 1 lemon
      • 2 tablespoons rice vinegar
      • extra virgin olive oil, to taste
      • whole sea salt, just enough to taste
      • fresh thyme leaves (cleaned), to taste
      • pink peppercorns

      • Put the sliced zucchini in a salad bowl, add the lemon juice, vinegar, olive oil, salt, thyme leaves, peppercorns and toss. 
      • Refrigerate for about 5-7 hours, stirring now and then during that time. 
      • Garnish with some extra thyme sprigs and pink peppercorns. Serve cold. Makes 2-4 servings. 

      Enjoy in good company!

      In radiant health - passionately raw - Dominique

      Recipe source here


      Saturday, September 18, 2010

      Cabbage, Asian Pear and Grape Salad with Cider Vinaigrette

      In this recipe, tart and slightly sweet cider vinegar teams up with honey and Dijon mustard to form a sprightly vinaigrette. It perfectly complements the fruitiness of the green grapes and crisp Asian pear in this fresh take on coleslaw.

      • 2 1/2 Tbs. cider vinegar
      • 2 tsp. honey
      • 1/2 tsp. Dijon mustard
      • 1/8 plus 1/4 tsp. sea salt, plus more, to taste
      • Freshly ground pepper, to taste
      • 2 1/2 Tbs. extra-virgin olive oil
      • 1/2 small head red cabbage
      • 1 large Asian pear, halved, cored and cut into thin strips
      • 2 cups seedless green grapes, halved 

      • In a small nonreactive bowl, whisk together the vinegar, honey, mustard, the 1/8 tsp. salt and a few grinds of pepper. Slowly whisk in the olive oil until well blended to make a vinaigrette. Taste and adjust the seasonings with salt and pepper.
      • Cut the cabbage half lengthwise into 2 wedges, then cut away and discard the hard core from each wedge. Cut each wedge crosswise into thin shreds.
      • In a large bowl, gently toss together the pear, cabbage, grapes, the 1/4 tsp. salt and several grinds of pepper. Whisk the vinaigrette to recombine, then drizzle it over the pear-cabbage-grape mixture and toss well. Taste and adjust the seasonings with salt and pepper. Transfer the salad to a shallow bowl and serve immediately. Enjoy in good company!
      In radiant health - passionately raw - Dominique

        Adapted from Williams-Sonoma "New Flavors for Salads", by Dina Cheney (Oxmoor House, 2009).


        Tuesday, August 24, 2010

        Cacao Banana Pick-Me-Up Smoothie

        Make your own Brazil nut milk first!

        • 2 cups Brazil nuts, pre-soaked in water over night
        • 4 cups purified water

        Place the soaked nuts and the purified water in a high speed blender. Blend well. Pour through a nut milk bag or cheese cloth. Refrigerate. This will only last a few days in the fridge.

        ~ Raw Cacao Banana Pick-Me-Up Smoothie ~

        • 2 cups Brazil nut milk
        • 1 very ripe banana
        • 1 Tbsp raw honey
        • 2 Tbsp Raw Cacao
        • pinch Celtic sea salt
        • 3-4 ice cubes
        • Place all ingredients in a blender, blend until smooth. Enjoy in good company!

        Brazil nuts have a mild flavor that makes a beautiful nut milk, they can be substituted for almonds in many recipes, and they are on the less expensive side. Nutritionally speaking, they have a high selenium content which qualifies them as a “complete” protein. The fat in nuts are monounsaturated, or the “good” fat that is heart healthy. They also have copper, niacin, magnesium, fiber, and vitamin E.

        In radiant health - passionately raw - Dominique

        Recipe source here


        Saturday, August 14, 2010

        Raw Fig Granola Bar

        Figs in season. Use them for better digestion, to balance your hormones, prevent cancer and balance blood sugar.

        • 2 cups walnuts
        • 1 cup pecans
        • 1 cup chopped driedTurkish figs
        • 1 tbsp orange zest
        • 1 tbsp maca powder
        • ¼ tsp vanilla powder
        • 1 pinch pink Himalaya salt
        • ¼ cup raw honey
        • 2 tbsp raw agave nectar 

        • Place all the ingredients except for honey and agave nectar into a food processor and grind until you get a crumbly consistency.  
        • Add in the honey and agave nectar and keep blending until the mixture becomes soft and pasty.
        • Put the batter on a cutting board and start shaping granola bars. Enjoy in good company!
        In radiant health - passionately raw - Dominique

          Recipe by Chef Perkunas


          Friday, August 13, 2010

          Honeydew Almond Gazpacho

          Here is one more raw summer recipe by another raw foodist that I absolutely had to share on my blog. Give it a try!


          • 1/3 cup whole pre-soaked almonds- skins removed
          • 3 tablespoons lime juice
          • 1 tablespoon red wine vinegar
          • 6 plum tomatoes, cored and roughly chopped
          • 1/2 medium honeydew, seeded, peeled and cut into (1-inch) chunks (about 4 cups), plus some more for garnish
          • Salt and pepper to taste


          • Put all ingredients into a blender and purée until smooth. Serve right away, garnished with chopped almonds and thin slices of honeydew, or chill well before serving. For a smoother, more velvety texture, strain this soup through a fine sieve before serving. Enjoy in good company!

          Recipe source here


          Wednesday, August 11, 2010

          Feast Your Eyes!

          By Vesanto Melina
          Can our diet affect how well we see? Yes, indeed. Most of us learned in grade school that eating carrots helps us see at night, but it goes far beyond that. In fact, eating colorful fruits and vegetables can assist our vision in numerous ways.

          Vegetables and fruits, with their wealth of antioxidants, have proven to be effective in the prevention of cataracts. With cataracts, the normally crystalline lens of the eye becomes opaque due to oxidation of protein in the lens of the eye. Antioxidants such as beta-carotene, vitamins C and E and selenium protect against this progression. Beta-carotene is found in carrots, red peppers, squash, asparagus, sweet potatoes, apricots, mangoes and kiwi fruit. Vitamin C is found in broccoli, cabbage, red peppers, turnips, oranges and kiwi fruit. Vitamin E is found in avocado, olives, almonds, wheat germ, turnip greens and mango. You’ll get your recommended intake of selenium for the day from one Brazil nut.

          Recent research has linked age-related macular degeneration (AMD) with several components of diet. In AMD, the macula, or central part of the retina at the back of the eye, which is responsible for seeing the central part of our visual field, degenerates. The resulting effect is that we are unable to see what is right in front of our eyes. Peripheral vision, however, is unaffected, allowing people to function somewhat independently.

          A healthy macula contains a substantial amount of two specific carotenoids (relatives of beta-carotene) known as lutein and zeaxanthin. Green, yellow, orange and red vegetables and fruits are rich in a wide variety of carotenoids. Dark, leafy greens such as spinach, collard greens and kale, are our richest sources of lutein. Zeaxanthin gives corn its golden colour. The Eye Disease Case Control Study found that eating dark, leafy greens five times a week reduced the risk of developing AMD by 86 percent, compared with those whose diet included dark, leafy greens only once a month.

          Food has a more protective effect than pills, as the carotenoids may be most beneficial and powerful when working in concert. Food sources of omega-3 fatty acids, such as flax seed, hemp seed, chia seed and walnuts, also promise to be linked to eye health. These are essential components of cell membranes.

          Salad bar

          When it comes to salads and raw veggie platters, do you always tend to use the same ingredients? If you would like to extend your repertoire, the list of choices in the sidebar provides numerous options. For a single meal, select one or two items from various groups. Change the combination from one meal to the next to create an ever-changing and colorful array. Place bowls of ingredients on the table and let diners select their favorites or just toss everything together in a big salad bowl. Prepare many ingredients using a single technique, such as julienne or get creative and give each ingredient a unique treatment or shape.

          Mix ‘n match

          *“Fruit” vegetables: avocados, olives, sweet peppers (red, orange or yellow), tomatoes, winter squash, zucchini and other summer squash
          *Leafy vegetables: arugula, dandelion greens, endive, radicchio or watercress, cabbage (red or green), collard greens or kale, lettuce (such as butterhead, leaf, or romaine), napa cabbage, purslane, spinach, spring mix
          * Flowering vegetables: broccoli, broccoflower, broccolini, cauliflower
          * Edible pods and peas: green peas, snow peas, sugar snap peas
          * Nuts and seeds: plain or soaked and dried
          * Onions: green onions, red or sweet white onion
          * Root vegetables: carrots, beets, celeriac, daikon, radishes, rutabaga, turnips
          * Sprouts: alfalfa, broccoli, radish or sunflower, mung bean or lentil, quinoa
          * Stalk vegetables: asparagus tips, celery, fennel
          * Tubers: Jerusalem artichokes, jicama
          * Dressings: Add your favorite dressings. If made with flaxseed or hempseed or their oils, the dressing is a rich source of omega 3 fatty acids. If made with avocado, olives, seeds or their oils, the dressing is a rich source of the protective antioxidant vitamin E.

          Vesanto Melina is a local dietitian and co-author of the new "Becoming Raw" as well as the Raw Food Revolution Diet and few other books.

          For personal consultations, phone 604-882-6782 or visit www.nutrispeak.com

          Article source here 


          Tuesday, August 10, 2010

          Avocado Olive Nori Rolls

          Do you want a delicious, healthy and energizing snack? Great as an appetizer or a meal, these Avocado Olive Nori Rolls are packed with delicious flavor and nutritious goodies. Best of all, they are very simple to make.


          • 1 large ripe avocado
          • 1 small tomato
          • 3/4 cup pitted olives
          • 1 tsp Nama Shoyu
          • wedge of lemon
          • mixed sprouts
          • 4 nori sheets

          • Chop the tomato and olives. 
          • Combine avocado, tomato and olives in a bowl. 
          • Add Nama Shoyu and squeeze on a bit of lemon. Stir ingredients for about 10 seconds, just to mix up. 
          • Add a large scoop (about a half cup) of the mix to the center of a nori roll. 
          • Spread the scoop across the nori so that you will have an even amount throughout the length of your roll. 
          • Add a handful of sprouts and roll up your nori sheet. Slice and enjoy!
          I found this recipe on the web sometime ago and  saved it for later use. I do not even know where it came from. It might be from David Wolfe, but I am not quite sure about that. Give it a try, nevertheless.

          In radiant health - passionately raw - Dominique

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