Saturday, November 22, 2014

Raw Apple Sauce Recipe

When I was a child raw apple sauce was my favorite dessert. My parents used to make it quite often. We loved apples and ate them straight up with the skin on. There were hundreds of varieties you could choose from when you went to the farmers' markets. And they were all organic! 

Things changed over the years and now even organic apples are coated with a wax substance that is supposed to prevent spoilage. The wax doesn't come off easily with a simple washing so it is sensible to peel off the skin. This is a bit unfortunate since the vitamins and bio-flavonoids such as quercetin have the highest concentration under the skin. Also, apples oxidize very fast. They not only turn brown during the oxidation process, they also loose nutrients. So, why make apple sauce at all? 

I must admit, I do not make it very often and if I do, I make it only during the cold season. It definitely is a better alternative to a store-bought apple sauce used by many households. It is even better than the traditionally made apple sauce. It is better because it is raw and healthier despite the loss of nutrients.

  • 10 ripe, sweet apples (I used organic Cox Orange)
  • freshly pressed juice of 1 large lemon
  • 1 Tbsp raw apple cider vinegar (optional)
  • 2 Tbsp ground cinnamon
  • 1 tsp gingerbread spices (nutmeg, mace, cloves, star anise)
  • 1/3 tsp grated raw ginger (optional)
  • 1/3 cup raw honey (add more if you prefer)

  • Peel and core the apples. Work as fast as you can to prevent them from turning brown too fast.
  • Puree apples in a food processor together with lemon juice and apple cider vinegar. Lemon juice prevents apples from turning brown right away.
  • Transfer apple puree into a mixing bowl. Add honey and spices and mix well. Chill for about 10 minutes before eating. 
  • Also this apple sauce stores well in the fridge for a few days, I suggest you eat it as soon as it is made to prevent further loss of nutrients. Eat is as dessert or in lieu of the traditional cooked apple sauce. Enjoy in good company!
I radiant health - passionately raw - Dominique


Tuesday, November 11, 2014

Raw Pumpkin And Persimmon Smoothie

Did you know that pumpkin actually is a berry? Did you know that there are more than 800 different kinds of pumpkins? 

Pumpkins belong to the oldest cultivated plants on earth. They are incredibly healthy and good for you. Both, the seeds and the flesh contain compounds that can prevent various types of cancer. Dark-orange colored winter pumpkins and squashes are loaded with carotenoids, especially beta-carotene. Beta-carotene is a potent antioxidant that prevents free radicals from causing havoc in the body. 

Take advantage of the fact that pumpkins and squashes are abundant right now. You can store uncut pumpkins for a few months. You can also freeze chopped pumpkin flesh for a later use.


This recipe is an experiment of sorts. Most recipes use pumpkin spice that is a mixture of cinnamon, cloves, nutmeg, and allspice. I decided to try something different. I used fresh ginger and vanilla bean. No sweetener of any kind was added since I used very sweet persimmons and very ripe, very sweet banana. I added a little oil to the recipe since fat is needed for the absorption of vitamin A that is produced in the body from the beta-carotene in pumpkins and persimmons. Both ingredients are also rich in vitamin C badly needed for immune system support during the cold season. Since it is rather cold outside, I did not add any ice cubes.

  • 1 1/2 cup chopped, raw pumpkin flesh
  • 2 persimmons, peeled, seeds removed and chopped
  • 1 very ripe banana
  • 1/2 inch fresh ginger root, grated
  • 1 vanilla bean
  • 1 1/2 cup freshly made almond milk 
  • 1 Tbsp cold pressed oil of your choice (I used evening primrose oil, you can use flax or hemp)
  • pinch pink Himalaya salt

  • Cut vanilla bean lengthwise and scrape the seeds with an edge of a knife. Do not discard the bean. You can use it to scent freshly made nut milk.
  • Place all the ingredients, including the vanilla bean seeds, in a blender and whiz until very smooth. Adjust the taste to your personal liking. Add sweetener of your choice if you think it is needed.
  • Pour the smoothie into tall glasses and enjoy it in good company!

Tip: If you do not have a vanilla bean at hand, use organic vanilla extract. 

In radiant health - passionately raw - Dominique

Dominique Allmon©2014

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

Thursday, November 6, 2014

Wasabi Spiced Kale And Savoy Cabbage Chips

Something green, something hot. And definitely healthy! My new dehydrator recipe meets these standards. My kale and savoy cabbage chips are not only wonderfully green, they are wonderfully hot because of a generous dose of wasabi powder I used to spice them. And they are very healthy and good for you because all the ingredients used in this recipe come with wonderful health benefits:
  • kale and cabbage are rich in vitamins K, C and A, minerals, especially potassium and copper, and powerful cancer-fighting compounds;
  • green tea is loaded with antioxidants;
  • wasabi, which is a Japanese variation of horseradish, contains anti-inflammatory and anti-cancer compounds;
  • lemon is rich in vitamin C and flavonoids that have been shown to have antioxidant and cancer fighting properties;
  • virgin olive oil, which is on of the main ingredients of the Mediterranean diet, is one of the healthiest oils out there. it comes with a unique combination of essential fatty acids and phenolic antioxidants, and the vitamins E and K;
  • Celtic sea salt is rich in minerals and trace elements.
Add these ingredients to your diet as often as you can and remember that prevention is better than cure.

  • 2 cups kale leaves, torn into small pieces (hard stems removed)
  • 2 cups savoy cabbage leaves, torn into small pieces (hard stems removed)
  • juice of 2 lemons
  • 2 Tbsp virgin olive oil
  • 1 Tbsp lemon zest
  • 2 tsp wasabi powder (add more if you can tolerate the heat)
  • 1 Tbsp matcha powder
  • 1 tsp Celtic sea salt

  • Place kale and savoy cabbage in a large bowl.
  • In another bowl whisk a dressing using olive oil, lemon juice, lemon zest, green tea, wasabi and salt.
  • Pour the dressing over the greens and mix well making sure that all the kale and cabbage leaves are well covered.
  • Spread the dressing-coated kale and cabbage leaves on dehydrator trays and dehydrate at 115°F for at least 4 hours. Check if they are dry and crispy and dehydrate some more if needed. You will notice that kale dries much faster than the Savoy cabbage.
  • Store in an air-tight container to prevent the chips from moisture. Enjoy often with a cup of green tea!

In radiant health - passionately raw - Dominique

Dominique Allmon©2014


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

Monday, November 3, 2014

Beet And Persimmon Salad With Kumquat Vinaigrette

We are very lucky in Roswell, but depending where you live, November may be a very dark, grey month. Colorful food can definitely compensate for the grey tones nature has to offer with each leaf falling on the ground. Rain and fog may affect our emotions and many of us resort to comfort foods that are not always best for us. 

Sunset in Roswell

I strongly believe that food can affect our emotions and this is why I use very colorful produce during the cold season: beets, carrots, pumpkins, persimmons, pomegranates, purple cabbage, citrus fruit and kale. Use them often and your plate will never look boring. Experiment with textures and flavors, and use spices wisely.



for the salad
  • 2 medium large beets, peeled
  • 2 firm persimmons 
  • 1 kumquat, sliced for garnish
  • 1 Tbsp micro-greens for garnish
  • freshly ground black pepper

for the dressing
  • 4 Tbsp freshly pressed kumquat juice
  • 8 Tbsp virgin olive oil
  • 1/3 tsp kumquat zest
  • pinch pink Himalaya salt

  • Using a mandoline or a very sharp knife, cut beets and persimmons into thin slices. Arrange the slices on individual platters.
  • Whisk a vinaigrette and pour it over the sliced beets and persimmons. 
  • Garnish platters with micro-greens and sliced kumquat. Add fresh pepper and enjoy in good company!

Use organic ingredients whenever you can!

In radiant health - passionately raw - Dominique

Dominique Allmon©2014

Saturday, November 1, 2014

How To Boost Your Immune System

Preparing For The Cold Season

For those of us living in the northern latitudes winter may be a very challenging season. With lower outside temperatures we may experience colds and flu as well as other unpleasant illnesses and symptoms.

There is, however, a way to protect yourself from infections. You simply have to boost your immune system and implement a few simple strategies that will help you stay fit and healthy during the winter months.

By preparing your immune system 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.

Your immune system acts like a protective shield that thwarts harmful pathogens from attacking your organism. In contact with pathogens a series of reactions are taking place within your body. Cells, organs and tissues of your immune system are mobilized to disable the pathogens. The symptoms you may experience (fever, for instance), although very unpleasant, are the signs of a well functioning immune system. Using medication to suppress these symptoms will only weaken your immune system. Instead, you should support your immune system with herbs and natural remedies, get enough rest, and let your body recover from infection all by yourself. You may want to take natural supplements to ease your symptoms, but as the common wisdom goes, it takes a week to cure the cold with drugs, but only seven days to recover without them.

In order for your immune system to function properly, you need to support it with proper nutrition, nutritional supplements and herbs. It is important that you eat more fresh fruit and vegetables (preferably organic) that are rich in vitamins, esp. vitamin C, and minerals, esp. zinc. Zinc may be the most important micro nutrient for your immune system. It is needed for the stimulation of the white blood cells that are important elements of your defense system. People who are deficient in zinc are more susceptible to infections. Zinc works in synergy with vitamin C and in order to be effective in your body it must be taken with its co-factor amino acid Histidine. Taken alone, zinc may be ineffective as the foods you eat interfere with its absorption, especially when you are a vegetarian. The recommended dose is 15 mg per day with up to 1000 mg vitamin C and 100-500 mg Histidine. The other important vitamin for the immune system is the vitamin D3 which works in the body as a potent antibiotic. Vitamin D3 helps the body to increase the production of body's own antimicrobial peptides. The body uses these peptides to destroy pathogenic organisms, including the influenza virus. The suggested dose is 2,000 IU. Another very effective supplement is the polysaccharide beta glucan. The insoluble beta glucans 1,3 and 1,6 derived from medicinal mushrooms and from yeast are very effective immune system modulators and do not overstimulate the immune system. There is no established daily dose of beta glucan, but manufacturers suggest 500-1,000 mg as an effective dose for the enhancement of the immune system.

The Nature supplied us with very effective herbs and power foods that have the ability to boost the immune system and help us stay healthy during winter. They have unique immune enhancing properties and can be used in many different situations to support our overall immune response. They are time tested in many cultures and can be purchased in form of capsules, teas or tinctures in any health food store or pharmacy. Some can simply be used as foods and may be used to enhance your winter cooking.

Here is a list of my favorite winter remedies. You may already know most of them, or maybe you wish to try something new this winter:
  • andrographis
  • astragalus
  • apple cider vinegar
  • German chamomile 
  • lime flowers
  • citrus fruit
  • colostrum
  • eleutherococus
  • echinacea purpura 
  • Umckaloabo (South African Pelargonium Root)
  • garlic
  • onions
  • lacto-fermented sauerkraut
  • ginger
  • turmeric
  • hot peppers
  • raw honey
  • propolis
  • royal jelly
  • elderberry
  • rose hips
  • seabuckthorn 
  • medicinal mushrooms, such as reishi, maitake and shiitake
  • essential oils of cinnamon, thyme, eucalyptus, mint and lavender

The list does not end here. These are, however, the best known and most widely used and time tested winter remedies. Some of them are to be taken as tinctures or infusions, as pills or capsules, others are simply added to your daily meals, or used in aromatherapy and for inhalations to clear the sinus congestion. They all have strong anti-viral and anti-bacterial properties and are known to activate and support the immune system. Chose the ones you feel comfortable with and take them systematically to build up your immune system.

If you catch your first cold, remember to never ever take antibiotics. Antibiotics are designed to kill bacteria not viruses, but common cold and flu are caused by viruses that are unresponsive to antibiotic treatment. There are about 200 different viruses that cause the flu symptoms!

Antibiotics will only weaken your immune system as they destroy the flora in the small intestine which is the seat of the immune system in the body. You will only end up in a vicious cycle. Instead, take a concentrated action to boost the activity of your immune system. Do not wait for the symptoms to fully develop to a flu. Take time to heal your infection, rest and relax as much as you can. Sleep is vital as our immune system recovers during the night.

In addition you may want to implement some lifestyle changes during the winter:
  • Wash your hands as often as you can, especially when you come home from work.
  • Avoid sick people.
  • Dress up for winter - keep you body warm, especially your hands and feet.
  • Keep your blood circulating! The idea of taking alternate warm and cold showers in the morning may sound outrageous, but you will soon notice that your body feels warm even in the coldest weather. Use ginger and hot peppers to spice your meals and drink spiced chai instead of ice tea.
  • Put as much fresh fruit and vegetables on your plate as you possibly can. 
  • Reduce the consumption of mucus producing foods such as diary and white bread.
  • Exercise moderately and spend some time outside.
  • Eat fresh fruits and vegetables.
  • Supplement with best possible immune supporting products.
  • Take high quality multivitamin and bio-available minerals formula.
  • Rest, relax and pamper yourself.
  • Get enough sleep. Remember that your immune system recovers during the night.
  • Reduce your caffeine and alcohol consumption, and if you smoke, stop smoking as this habit deprives your body of the vitamin C which is so important to your immune system.
  • Take precautions not to pass your infection on to others.

Preparing your immune system for winter and implementing a few simple strategies will help you enjoy the beauty of this season and pass through it without infection.

Take time to relax and contemplate the changes in nature. And no matter how cold and dark it may be outside, always let the sun shine from the inside out.

By Dominique Allmon

Dominique Allmon©2014


Also of interest


*This information is for educational purpose only. It is not meant to diagnose or cure a disease.

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