Thursday, May 29, 2014

Tossed Salad With Red Clover

Red clover (Trifolium pratense) is considered to be one the richest sources of isoflavones. Isoflavones are plant compounds that act like estrogen and are also called phytoestrogens. The herb is usually used to ease hormonal imbalance in women (PMS, hot flashes in menopausal women) but can also help lower "bad" cholesterol (LDL) and increase the "good" HDL cholesterol in serum. Clover also helps enhance urine flow, improve blood circulation, reduce build up of arterial plaque and prevent osteoporosis.

Researchers believe that phytoestrogens attach themselves to estrogen receptors in the body and may reduce the chance of developing estrogen-dependent cancer of the endometrium (uterine lining tissue.) Research suggests that clover may also interfere with an enzyme known to promote tumor growth in the uterus. It may also block enzymes that promote genesis of prostate cancer in man.

Red clover is rich in calcium, chromium, magnesium, phosphorus, potassium and vitamins B1 (thiamine), B3 (niacin) and C.

When you decide to forage red clover on you next walk in the "wild" make sure that you pick up your herb in areas away from road traffic and other sources of contamination. 

Add clover to salads or make a healing tea to profit from its health benefits.

~ Tossed Salad With Red Clover ~


for the salad
  • a bowl of mixed lettuce ( I used endive, baby romaine lettuce and radicchio)
  • 1/2  cup mixed herbs
  • 1/2 cup micro-greens (I used red radish and red cabbage sprouts)
  • 5-6 radishes, sliced
  • 1 small cucumber, sliced
  • handful of fresh red clover flowers

for the dressing
  • 1/3 cup cold pressed evening primrose oil
  • 2 Tbsp virgin olive oil
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp raw honey
  • pinch pink Himalaya salt
  • freshly ground black pepper

  • Toss the lettuce leaves into a bowl. Add herbs, micro-greens, radishes and cucumber.
  • Whisk a smooth dressing using all the dressing ingredients. Adjust the taste to your personal liking.
  • Pour dressing over the salad and mix gently. Add clover and toss again.
  • Serve and enjoy in good company!

In radiant health - passionately raw - Dominique

Dominique Allmon©2014

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


Tuesday, May 27, 2014

Raw Blueberry Lavender Chia Jam

This is a wonderfully simple, healthy and delicious alternative to commercially made breakfast preserves. It can be used as a bread spread, sauce for ice cream and desserts; it can be added to smoothies or simply spooned out straight from the jar. 

I used pure, organic ingredients that come with important health benefits:
  • blueberries - are rich in health supporting phyto-nutrients that have anti-oxidant and anti-inflammatory properties. They help improve cardiovascular health and cognition, balance blood sugar and improve vision. They may be useful in preventing many cancers including breast cancer, colon cancer, cancer of the esophagus and small intestine.
  • chia seeds - rich in essential fatty acids these tiny seeds help improve digestion, balance blood sugar, lower cholesterol and boost energy.
  • raw honey - is a wonderful source of antioxidants. It is rich in vitamins and minerals. It has strong immune system modulating properties. It is anti-fungal and anti-microbial.
  • lavender flowers - help heal digestive disorders and may help improve the liver and gall bladder function. They have a calming properties and may improve mood.
  • vanilla - vanilloid compounds in vanilla may help prevent inflammation and improve cognition. Vanilla may help calm nervous stomach, reduce hunger and relieve stress.

  • 2 cups blueberries (fresh or frozen)
  • 4 Tbsp chia seeds
  • 4 Tbsp raw honey
  • 1/2 Tbsp dried lavender flower buds
  • 1 vanilla bean
  • tiny pinch Celtic sea salt

  • Lets start with the lavender. Make sure you are using food grade, organic lavender flowers. Crush lavender flower buds in a mortar or a spice grinder. Set aside.
  • Using a sharp knife cut the vanilla bean lengthwise. Scrape the seeds out of the pod. Set aside.
  • Place blueberries in a blender and process until smooth.
  • Add ground lavender flowers, vanilla, raw honey and salt. Blend well.
  • Pour the blended blueberries into a glass jar. Add chia seeds and mix well. Chia seeds will swell up and jellify giving the blueberry lavender mixture a jam-like texture.
  • Close the jar with a clean lid and place it in the fridge. Allow the jam to "ripen" overnight. Indulge in good company!

Tip: Do not discard the sliced vanilla bean. You can use it to flavor freshly made nut milk. Simply drop the vanilla bean into a jar with your favorite nut milk and leave it in the fridge overnight.

And one more thing. After blending the ingredients you may realize that your blender is kind of sticky because of all the honey. To clean your blender pour two cups of nut milk into your blender jar and whiz it for a few seconds. In this way you will get a very tasty, flavored drink and a blender that is now incredibly easy to clean.

In radiant health - passionately raw - Dominique

Dominique Allmon©2014


Saturday, May 24, 2014

Sprouted Raw Essene Bread

When I first tried the real, raw Essene bread I was not sure that I would ever be able to eat baked bread again. Of course I did, but I always looked for the grainiest kind with nuts and seeds in it. I also bought Essene bread in health food stores, but I wasn't sure how raw the bread really was. It was made out of sprouted grains, but it might have been baked.

Baking bread at home is a grand enterprise, but making raw bread is an even bigger one. This is my first attempt to make the genuine Essene bread and I am certain I will have to try more than once. Making raw bread is not as easy as tossing lettuce leaves together or blending a smoothie. I will share with you the final recipe when I am fully satisfied with the results. Below are the ingredients I am starting with.

To sprout the grains use bags made of organic fabrics. Keep things clean and do not "over-sprout." The germ should be no longer than half the length of grain itself.

  • 1 cup sprouted rye berries
  • 1 cup sprouted wheat berries
  • 1/3 cup hazelnuts, soaked in water overnight and chopped
  • 1/3 cup sunflower seeds, soaked in water overnight
  • 1/2 cup ground flax seeds
  • 1 Tbsp fennel seeds (whole or ground)
  • 1/2 Tbsp caraway seeds, whole or 1/3 tsp ground
  • 1/2 Tbsp cumin seeds, whole or 1/3 tsp ground
  • 1/2 tsp coriander seeds, whole or 1/3 tsp ground
  • 1 tsp mixed organic dried herbs (thyme, oregano, basil, parsley, cilantro)
  • 1 tsp Celtic sea salt

  • Crush sprouted grains using a hand-cranked grain grinder. Use a food processor with an S-blade if you prefer, but make sure that you are not warming up your grains while processing them. You want to preserve all the enzymes!
  • Mix all the ingredients in a large bowl. Cover the bowl with a clean kitchen towel and allow to sit for up to 30 minutes.
  • Form a bread loaf and place it in a dehydrator. Dehydrate at 115°F for at least 1 hours. If you decide to use an oven make sure you are not baking your bread. Set your oven to the lowest temperature possible and keep the oven door slightly open.
I love to dry my raw crackers in the sun and will try to dry my bread in the sun as well. I will keep you posted. 

In radian health - passionately raw - Dominique


Thursday, May 22, 2014

How to Make Raw Ice Cream

I love ice cream, but I also know that commercially ice cream is often loaded with fat and sugar and, probably, with additives that are not even listed on the label. There are, of course, honest, vegan ice cream brands, but they are not always accessible. So why not take thing under control and make your own? It's easy and you do not even need an ice cream maker.

Good ice cream has to be creamy and flavorful, and not sweet. The main ingredients are fats, sweeteners, and of course, the "flavors"
  • Fat not only holds the whole thing together, but it also makes it smooth and enhances the flavor. To make a raw, vegan ice cream you can use Thai style coconut milk, avocado or nuts.
  • Sweeteners must be added if you want your ice cream to have a nice and creamy texture. Sugar will prevent your ice cream from turning into ice. The more sugar you add the less ice crystals you will have in your final product. To sweeten your ice cream you can use honey, maple syrup, lucuma powder, molasses, raw agave syrup, or medjool dates. Using liquid stevia to cut down calories will not help the texture of your ice cream. The only thing that prevents you from eating too much sugar will be to wisely reduce the portions.
  • Flavors are all the ingredients that will add flavor and extra texture to your ice cream. You can use ripe fruits, berries, raw cacao, nuts and spices. 
Making raw ice cream is rather easy if you have an ice cream maker. Follow the instructions and you will succeed most of the time. Things become a bit more complicated if you are using a blender or a food processor. Complicated, but not impossible.

After you blended all ingredients, pour the mixture into a freezer safe container. Fill a large bowl with ice cubes. Place the container with your ice cream mixture in the bowl and make sure that it is surrounded by ice cubes. Place the bowl in the freezer and let it sit there for about half an hour. Remove the bowl from the freezer. You will notice that your ice cream mixture begins to freeze. Stir it well using large spoon or a spatula. Put it back to the freezer and let it sit there for another 30 minutes or so. Repeat the process until you are satisfied with the consistency. It may take up to two hours, but your patience will pay off.

Whatever method you are using to make your ice cream, remember to take it out of the freezer about 10 minutes before serving. This will make the serving a bit easier and allows the flavors to "open up" a bit.

Unlike commercially produced ice cream, home made raw ice cream does not store indefinitely. It loses the flavor and texture. Keep this in mind and do not store it in your freezer for longer than a week. Even if you made a large batch, try to store your ice cram in smaller air-tight, freezer-safe containers.

And one more thing. Always taste your mixture before you turn it into ice cream. You can always add a bit more spice or sweetener if you think you it needs it. If it seems too sweet, rest assured that your ice cream will taste less sweet that the mixture so don't be terrified to over do it. And of course, as with everything, practice makes perfect.

Dominique Allmon

P.S. Some recipes include lecithin powder that is used as an emulsifier. Lecithin is an emulsifier that helps bind fats with other recipe ingredients. If you decide to use lecithin in your ice cream recipes make sure you are using raw, organic and certified non-GMO product.

Dominique Allmon©2014


Image source here

Sunday, May 18, 2014

Heirloom Tomato Carpaccio with Onions and Fresh Herb Vinaigrette

Sometimes the simple things are really the best! From time to time I am craving something very down-to-earth, something really simple that does not require a lot of work in the kitchen. Sliced ripe tomatoes may not look like much, but believe me, they make my heart beat a little faster. Many happy childhood memories come to mind...

To make this dish more attractive use as many different kinds of tomatoes as possible. Use heirloom tomatoes if you can lay your hands on them.

  • 1 lb organic tomatoes
  • 2 small onions (I used purple shallots)
  • 1 cup mixed fresh herbs, minced (basil, cilantro, parsley, dill, oregano, thyme, mint)
  • 1 garlic clove, minced
  • 2 Tbsp lemon juice
  • 1/2 cup olive oil
  • Celtic sea salt
  • black pepper

  • Wash tomatoes and, using a mandolin or a very sharp knife, cut them into thin slices.
  • Arrange tomato slices on individual plates.
  • In a small bowl whisk a vinaigrette dressing using all the olive oil, lemon juice, garlic and minced herbs. It should be almost as thick as pesto. Add salt to taste. Pour vinaigrette over the tomatoes.
  • Slice onions or shallots into thin slices and use them to garnish the tomatoes.
  • Add freshly ground pepper and enjoy in good company!

Tip: Add chopped black olives to enhance the Mediterranean gustatory experience.

    This incredibly simple tomato salad combines health benefits of tomatoes, onions, olive oil, garlic  and herbs. It is anti-inflammatory and anti-aging. It helps you nourish your immune system, protect you form free radicals and detoxify your body. Eat it as often as you can and always remember to buy organic produce.

    In radiant health - passionately raw - Dominique


    Wednesday, May 14, 2014

    Mushroom Ceviche

    Ceviche Caribeño is one of my favorite non-vegetarian raw dishes. Main ingredients are the raw fish, and lime juice but there are many local varieties and many creative cooks love to play a bit with ingredients.

    If you do not want to eat raw fish I created an alternative recipe. My ceviche is made with raw mushrooms. I find that the porcini and shitake mushrooms taste best, but you can choose the oyster or the white button mushrooms if you prefer.

    For this recipe I picked up organically grown shitake mushrooms. They are not only very tasty but also super healthy and really good for you. They provide support to the immune system and help improve cardiovascular function. Like many other mushrooms, shitake contain components that help block growth and proliferation of the cancer cells in the body. They are rich in B vitamins, vitamin D, copper, zinc and manganese.

    All the other ingredients in this recipe have incredible health benefits as well. Use them as often as you can and remember that food is your medicine. Your health is only one meal away!

    • 2 cups sliced shitake mushrooms (stems removed)
    • freshly squeezed juice of 2 limes
    • 2 Tbsp virgin olive oil (use more if you prefer)
    • 1/4 tsp Celtic salt
    • 1 Tbsp chopped cilantro
    • 1 hot chili pepper, chopped
    • 1 small red onion, chopped (I took purple shallot)
    • freshly grind black pepper to taste

    • Place mushrooms in a bowl, add lime juice. Gently mix together without crushing the mushrooms. 
    • Cover the bowl and put it in the refrigerator. Allow mushrooms to marinade for at least 2-3 hours. I left mine in the fridge for the entire day.
    • When mushrooms changed their texture and became as soft as if they were stewed, add salt, chopped chili peppers, onions, and cilantro. Mix well. Add olive oil and mix again.
    • Add freshly grind black pepper and enjoy in good company!

    Tip: For an even more intense flavor leave the ready made ceviche in the fridge for another hour or so.

      In radiant health - passionately raw - Dominique

      Dominique Allmon©2014

      Saturday, May 10, 2014

      Strawberry Rose Petal Kefir Smoothie

      Kefir! The absolutely perfect longevity food! If you are a vegan, you are missing quite a bit.

      Real kefir is a very healthy fermented dairy drink which can be made only with live colonies of micro organisms living in symbiosis. 

      The natives of Caucasus (Russia) drank kefir like water already a a few thousand years ago. This is one of the very few places on earth where the people reach advanced old age in perfect health. They can attribute their health and longevity to the beneficial bacteria that keeps their immune systems intact.

      Kefir is rich in vitamins, minerals, enzymes and amino acids. It is rich particularly in vitamins A, B2, B12, D and K, as well as calcium, magnesium and phosphorus. Kefir is known to have tryptophan, an essential amino acid effective in relaxing the nervous system. 

      • 2 cups chilled home-made kefir
      • 1/2 cup strawberries - fresh or frozen
      • 3-4 Tbsp rose petal preserve (you can use rose syrup)
      • a few ice cubes if you are using fresh strawberries

      The Rose, The Buddha and The Strawberry Rose Petal Kefir Smoothie

      • Blend all the ingredients until smooth. Add ice cubes if you are using fresh strawberries.
      • Pour this heavenly smoothie into tall glasses and enjoy good company!

      The only regret I have about this wonderful smoothie is that to make the raw rose petal preserve I had to use sugar. To prevent my blood sugar from spiking I usually add 1/3 tsp cinnamon to this smoothie.

      In radiant health - passionately raw - Dominique

      P. S.

      You can make your own kefir at home. All you need is organic milk (preferably raw) and a live kefir culture. And if you cannot make your own raw rose petal preserve and do not want to use the rose syrup, you can use dried rose petals. Simply soak 2-3 Tbsp dried petals the in a small amount of purified water until they swell up a bit. Add 1/3 cup raw honey and 1 tsp freshly pressed lemon juice. Soak overnight.

      Dominique Allmon@2014


      Thursday, May 8, 2014

      Raw Marinara Sauce With a Twist

      Marinara is probably one of the most popular pasta sauces. The original sauce is simmered vigorously over small flame until it reaches to desired consistency. It should taste like ripe tomatoes.

      Raw marinara is very easy to make and most raw chefs have their own recipe. Here is mine.

      • 1 cup ripe tomatoes, quartered
      • 1 cup sun dried tomatoes, soaked in purified water until they are nice and soft
      • 1/3 cup virgin olive oil
      • 2 garlic cloves
      • 1 small onion
      • 1/2 red bell pepper
      • 1 hot pepper
      • 2 Tbsp freshly pressed lemon juice
      • 1 Tbsp fresh basil leaves, packed
      • 1/3 tsp dried thyme
      • 1/3 tsp dried oregano
      • tiny pinch dried sage
      • 1/3 tsp Celtic sea salt

      • Put dried tomatoes into a food processor and process for a few seconds. 
      • Add all the remaining ingredients and pulse until all ingredients are nicely mixed together. Allow the sauce to have a slightly chunky texture. Be careful not to over-process.
      • Serve with raw zucchini pasta, on raw crust pizza, with vegan burgers or as a dip. Enjoy in good company!

      This raw marinara sauce stores very well in a fridge up to one week, but I suggest that you make small batches as it is always better to eat freshly made food. To save yourself some work you can buy sun dried tomatoes that were marinated in olive oil. They are usually sold in small jars with herbs and garlic. If you put the whole content of the jar into a food processor, you can reduce the suggested amount of olive oil, garlic and salt, and reduce the amount of dried herbs you are adding to your sauce. Always taste your creation as you go. It is better to add less at first and adjust the taste when the sauce is ready.

      In radiant health - passionately raw - Dominique

      Dominique Allmon©2014


      Monday, May 5, 2014

      Spicy Raw Vegan Stuffed Peppers

      It's fiesta time! In Mexico and in the United States people of Mexican descent get a perfect chance today to celebrate their Mexican origins. Cinco de Mayo is also a wonderful occasion to explore Mexican cuisine or at least get inspired by the variety of spices, colors and aromas that are used by Mexican cooks. 

      For today's Mexican-themed lunch I created a simple raw appetizer. It is very colorful, rather easy to make and quite delicious. 

      To make my creamy filling I used nuts but if you are not a vegan you can also use raw milk cream cheese. Also, depending on how big your peppers are you might need more nuts for the filling.

      • 10 baby peppers
      • 2 1/2 cups macadamia nuts, soaked in water overnight (use cashews if you do not have macadamias)
      • juice of 1/2 lime
      • 5 Tbsp virgin olive oil
      • 5 Tbsp almond milk
      • 2 garlic cloves
      • 2 hot peppers with seeds
      • pinch Celtic sea salt
      • hot pepper flakes for garnish

      • Wash and pat dry the peppers. Cut each pepper in half and remove the seeds. Set aside.
      • Place all the remaining ingredients (except the hot pepper flakes) in a blender ad process until smooth. Adjust the taste to your personal liking. If the creamy filling is too thick add more almond milk to dilute it just a bit.
      • Using a pastry sleeve fill each piece of pepper and arrange it on a platter. 
      • Sprinkle the filled peppers with hot pepper flakes and enjoy them in good company!

      Wishing everybody very happy Cinco de Mayo - in radiant health - passionately raw - Dominique


      Thursday, May 1, 2014

      Healthy Raw Banana Chips

      Even the healthiest raw foodies can be caught with their hand in a cookie jar. Snacking is OK for as long as the snacks are healthy and preferably raw. 

      Sonora - the desert dog

      We have a young dog who, like many other dogs, likes to beg. My husband came up with the idea of feeding her with raw banana chips. And she loves them! And so do we.

      Ripe organic bananas

      For the dog we make the simplest version of banana chips. All you need to do is to peel and slice bananas and then dehydrate them in a dehydrator or in the sun. But if you are making the chips for yourself you can add lemon juice, Celtic sea salt, cinnamon, turmeric, or some other spice. Experiment! It is such a fun.

      Banana slices on a dehydrator tray

      • 6 ripe bananas (or more depending on the size of your dehydrator)
      •  juice of two lemons, optional (I leave it out when I dehydrate bananas for our dog.)

      Healthy Raw Banana Chips

      • Peel the bananas and cut them into 1/4 inch thick slices. Pour the lemon juices over the banana slices.
      • Spread banana slices on the dehydrator trays and dehydrate for at least 8 hours at 115 °F.
      • Store the dried chips in a cookie jar with a lid. Enjoy in good company!

      In radiant health - passionately raw - Dominique


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