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

      Friday, August 6, 2010

      The Rainbow - A Colorful Raw Food Salad

      I sometimes look at other raw food blogs and really wonder whether salads are going out of fashion. There are so many recipes - some quite sophisticated, but not too many people are making salads. Yet for me a giant bowl of mixed greens and whatever else I find in my fridge is a pure blessing.

      • 1 handful of arugula
      • 1 handful of baby spinach
      • 1 ripe heirloom tomato, diced
      • 1/2 English cucumber, chopped
      • 2-3 radishes, chopped
      • 1/2 yellow pepper, chopped
      • 1/2 green pepper, chopped
      • 1/2 carrot, julienned
      • 1/2 small purple cabbage, julienned
      • 1/2 cup mixed, chopped herbs: parsley, cilantro, basil, dill
      • 1/2 cup virgin olive oil
      • juice of 1/2 lemon
      • pink Himalaya salt
      • freshly grind black pepper

      • Combine all ingredients in a large bowl and gently toss with cold-pressed extra virgin olive oil. 
      • Add  a dash of freshly squeezed lemon juice. Toss again. 
      • Add salt and pepper to taste. Ready!

      Enjoy in good company!

      In radiant health - passionately raw - Dominique


      Thursday, August 5, 2010

      Moroccan Gazpacho

      This is a wonderful Kristen Susanne's recipe for a hot summer evening.

      • 1 cup water
      • 4 tomatoes, chopped
      • 1 tomato, diced
      • 1 cucumber, peeled and chopped
      • 1/3 cup extra virgin olive oil
      • 2 tablespoons fresh lemon juice
      • 2 teaspoons agave nectar
      • 1 teaspoon Himalayan crystal salt
      • 1 teaspoon fresh ginger, peeled and grated
      • 3/4 teaspoon cumin
      • 3/4 teaspoon coriander
      • 1/4 teaspoon black pepper
      • 1/8 teaspoon cayenne pepper
      • 1/4 cup fresh cilantro, chopped
      • 1/4 cup pine nuts
      • 1/4 cup raisins

      • Blend all of the ingredients, except for the 1 diced tomato, pine nuts, raisins and cilantro, until creamy. 
      • Pulse in the cilantro. 
      • Stir in the diced tomato, pine nuts and raisins. Enjoy in good company!

      In radiant health - passionately raw - Dominique

      Recipe and image source here


      Wednesday, August 4, 2010

      Peach Smoothie

      This is a lovely recipe from Robert Turner, Omega Food Works general manager and executive chef, that I had to share here.

      When the juiciest peaches arrive in August, there is always a huddle of Omega cooks in the back of the kitchen enjoying a taste and discussing how to use them. We might roast them, grill them, bake them in a tart, add them to a salad, make a crumble, whip up a cold soup, or add them to an entrée. That is if there are any peaches left after we're done sampling them. Here's a simple recipe for a hot summer day that preserves the fresh flavor of the fruit.  

      • 2 ripe peaches, sliced (pit removed)
      • 1/2 banana, peeled and frozen
      • 1 cup ice
      • 1/2 cup orange juice, freshly squeezed (1 large orange)
      • 1/2 cup plain yogurt (or dairy-free yogurt)
      • freshly purified water (optional)

      • Combine the peaches, banana, ice, and orange juice in a blender and blend. 
      • Stop the blender, add the yogurt, and blend gently. 
      • Add water, if necessary, to bring the smoothie to your favorite consistency. Enjoy!

      Robert Turner is general manager and executive chef of Omega FoodWorks. An honors graduate of the Culinary Institute of America, his philosophy of food is straightforward: cook locally, seasonally, and simply. He is teaching multiple workshops at Omega in 2010, including Cooking for Diabetics & Pre-Diabetics and the Omega Cooking Series.


      Monday, August 2, 2010

      Mango Banana Smoothie

      Besides being incredibly tasty both, mango and the banana, are very healthy and good for you. Use them in your recipes as often as you can.

      • 1 large mango diced and chilled 
      • 1 banana - fresh or frozen
      • 1 cup of almond milk 
      • 1 cup of freshly squeezed orange juice 
      • 5-6 ice cubes - optional 

      • Blend all the ingredients in a blender until smooth. Enjoy in good company!

      Mango - the divine fruit 

      By Barbara Simonsohn

      The homeland of the mango tree is India. Its Latin name is "Magnifera indica" - the great fruit bearer. For the Indians, mangoes have always been "food of the Gods," and for thousands of years they have known the mango tree as a divine plant. It is mentioned in Indian mythology, and in the Hindus Vedas, which is a scripture dating from 4000 years B.C. While resting in a mango tree shadow, Buddha was said to have praised the tree because of its longevity. In religious ceremonies all over India, the initiations are called "Pujas." In these ceremonies the mango blossoms have a holy meaning - they symbolize abundance and divine sweetness. In many Indian temples, mangoes are offered as gifts to the Gods. The Indians consider mangoes to be the most delicious of all tropical fruits.

      The birth of humanity happened in tropical zones, where apples and pears will not grow. Many believe that the "apple" Eve picked from the tree of recognition was either a mango or a papaya. (I suppose the durian would have been too heavy and thorny to seduce Adam). And it seems to me that we are still more adapted to sweet, tropical fruits, than to fruits of colder climates. I tested this theory by offering a ripe mango to my children when they were only one and two days old. As I held it in front of their little noses, their response was to start making suckle movements.

      When I did the same with an apple, nothing happened. From India, mangoes have conquered the whole tropical and subtropical world of America, Australia, South and Middle America, South and Central Africa, and the Philippines. Mangoes even grow in the Mediterranean climate, and on the Canary Islands. It is estimated that India alone produces two thirds of the world’s mangoes — estimated to be 14 million tons. Mangoes are the most popular fruit for the almost one-billion Indians, and for them, mangoes are as common as apples are in the West.

      Meanwhile, there are believed to be more than a thousand mango species. The "manga" variety is interesting because it is missing the fiber that can cling between the teeth. But I find the wild mangoes to be much more delicious, especially the ones I tried growing on the Canary Islands, or on the north of Maui (a Hawaiian island). These wild mangoes are much more aromatic. I found them to be a wonderful refreshment during my hikes in the mountains there. On Haiti, I planted hundreds of fruit trees, among them are many mango trees. There, in Jacmel, there are so many mangoes during the mango season that the local people are fed up with them.

      The "Oeuvre Bienfaisante d´Haiti" (a non-profit organization focused on helping people in Haiti) is working to build a solar-powered machine for drying mangos, and selling the fruits to the inhabitants of the semi-arid, dry Northwest part of the country. The mango tree often reaches up to 40-meters high, and the top may grow up to 10-meters wide. It is very beautiful, with shining, dark green leaves, and is appreciated in the tropics for casting a great, cool shadow. Mango trees grow quickly, and often reach 10-meters high in only six years. The little white blossoms emanate a pleasant, sweet fragrance, similar to lilies of the valley. The fruits are ripe in about 3- to 6-months - depending on the species, and climate.

      The mango fruit is oblong, and hangs from the tree on long stems. They can be up to 25-centimeters long, and weigh as much as 2-kilos. They have a green, green-yellow, yellow-red, or yellow-red-green color. For export, fruit that are 8- to 12-centimeters long are preferred. You can smell when a mango is ripe. Do not let the mango deceive you by its green color, there are a species that do not turn yellow or red when ripe. Overripe mangoes have an intensive, unpleasant odor, and can taste similar to turpentine. The center of a mango has a hard, big stone, or kernel. Some call the mango "bath tub fruit," since it is a good idea to eat them naked because the juicy flesh can cause spots on your clothes that you may not be able to get rid of. In the tropics, mangoes are therefore often handed to children when they are naked. It is a great sensual feeling to sit on a tropical beach - or in your home garden - and eat a mango naked, as is described in a previous issue of JEAA. It feels like being in paradise. My children, when eating a mango, do not use a knife, but hold it above a sink to prevent a potential mess. With the new "free-stone" mangoes that are sold in some stores, you do not have any problems with getting rid of the stone, but I prefer species that are less hybridized.

      Mangoes are packed with powerful and healthy nutrients. They are also soothing to the intestines, and easy to digest. So, if you have stomach problems or indigestion, try a mango. Mangoes contain a lot of vitamin C and P, in combination with calcium. In India, mangoes are used to stop bleeding, to strengthen the heart, and to benefit the brain. Because of their high content of iron, mangoes help build the blood, and can help people suffering from anemia, and are beneficial for women during pregnancy and menstruation. The potassium and magnesium content of mangoes may help to relax muscle cramps, and fight acidosis. The potassium content of mangoes also makes them ideal for those experiencing heart problems.

       Mangoes also contain a lot of vitamin A, B3, B5, B6, and E. Vitamin A, or beta-caroten, protects the skin, and the mucus membranes, helps the eyes, and stimulates the metabolism. Mangoes are one of the richest natural sources of beta-caroten. Beta-caroten is a very effective and powerful antioxidant that fights free-radicals, and helps to prevent degenerative diseases. One mango supplies more than your daily need of beta-caroten. Mangoes also contain Luteocanthin and Violoaxanthin. These B-vitamins strengthen the nervous system, help the body to deal with stress, and are partly responsible for pigmenting the skin and hair. Vitamin E is an antioxidant as well, and is often called the "vitamin of fertility." Mangoes are helpful in relieving stress because of their magnesium and potassium content, and are also good to elevate the spirit because they contain enzymes and tryptophan (an amino acid), the precursor of the "happiness hormone" serotonin. There are a lot of healthy enzymes in mangoes, such as magneferin, katechol oxidase,and lactase, and these help the fruit to defend itself against insects. These enzymes also help stimulate our metabolism and purify the intestines. Hartwell claims in his book "Plants Against Cancer," that the phenols in mangos, such as quercetin, isoquercitrin, astragalin, fisetin, gall acid, and methylgallat, as well as the abundant enzymes, have healing and cancer-preventing capacities.

      The amino acid coentent in mangoes is noteworthy. Among these protein-builders is glutamin acid, which is an ideal nutrient for the brain, and beneficial for concentration and memory. Like the avocado and persimmon, mangoes contain a whole and balanced amino acid profile, including arginin, asparagin acid, histidin, isoleucin, lysin, phenylalalin, prolin, threonin, tyrosin and salin. These amino acids are used by the body to form proteins, to build the blood, and to diminish stress. We get nourished from fresh fruits, such as mangoes, not only physically, but also emotionally, and spiritually. By eating fresh fruits we can feel the generous love of nature. This can help to center us, and put us in tune with the energy of motherhood and caring. In India, mangoes are regarded as a symbol of divine, unconditional love. They believe that it feeds and satisfies you on all levels of your being. Eating only mangoes for a few days may bring you to experience what the Indians describe.

      When purchasing mangoes, look for those that have been organically-grown. It is especially important to seek out organically-grown items when dealing with tropical fruits. Although they are forbidden in America and Europe, poisons, such as DDT, are still in use in Third World countries. By importing food from these countries, we can get this poison back onto our tables. We also have to keep in mind that many people in Third World countries cannot read, and therefore many do not adhere to the safety instructions on the labels of artificial fertilizers, herbicides, and pesticides. Every year, many people in underdeveloped countries die of exposure to farming chemicals.

      You may eat mangoes by themselves, or mix them with papayas and pineapples for a delicious fruit salad, or juice them along with such fruits as kiwis and pineapples. Frozen chunks of mangoes may be put through a Champion juicer to create mango ice cream. Dried mangoes are also delicious. You can also soak dried mangoes overnight, mix them with grated almonds, and form "bliss balls" by rolling them in sesame seeds or ground coconuts. But be careful about eating too many dried mangoes, or you may need to spend a lot of time the next day close to a toilet. All the people who think that we raw-vegans live a boring life probably do not know about mangoes. I wish every reader could travel to "mango countries," where mango trees grow wild and abundantly. When you eat a sun-ripened mango, you taste heaven, and it feels like being in paradise. The mango is indeed a divine fruit.

      Enjoy it as often as you can!


      Oh My Green Goddess! Breakfast Smoothie

      A simple way to start a day! These natural ingredients deliver all your body needs in the morning to get you started. I added pistachios for extra crunch.

      • 2 ripe bananas
      • 2 ripe avocados
      • 1 cup baby spinach leaves
      • 2 cups coconut water
      • 3 scoops of green superfood 
      • 1/2 cup raw pistachios soaked in water over night
      • pinch of pink Himalaya salt
      • 1 Tbsp of raw organic honey
      • 2-3 icecubes - optional

      •  Blend all ingredients in a blender. Enjoy in good company!
      In radiant health - passionately raw - Dominique


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