Good Eats, Quick Treats

Some days are more hectic than others.  You don't necessarily want to create a culinary masterpiece, but are trying to get out the door.  Or maybe you have time, but you want something simple; not something that needs a laundry list of ingredients in order to prepare it.

The recipes I have for you today are made from ingredients that are not easily perishable, and that I always have around the house.  You may need to adjust for your food stock, but I think the flavours are easily attainable.

GOOD MORNING

1.  CHIA PORRIDGE :  A great way to start the day!
Chia seeds are known for their energy punch, being packed with lots of vitamins, minerals and protein; specifically boron and calcium to support proper brain functioning.  They are also hydrophilic to keep you hydrated.  All you really need for this recipe are chia seeds soaked in water, plus anything you want to add from the pantry.  I prefer coconut water for the added nutrients and energy.  The banana, ground flax, and coconut add texture, the nuts and seeds add fat and protein, and the fruits add sweetness.

If you don't have a dehydrator to make granola, this is a great breakfast recipe, ready in about 15 minutes.

1/2 c. almonds (optional, needs overnight soaking)
1/2 c. pumpkin seeds (soaking for 15 minutes at beginning is fine)

1/2 c. chia seeds
2.5 c. coconut water (or filtered water)
-combine in a large bowl, mix immediately, and let sit while you prepare other ingredients, minimum 5 minutes.

1 c. almond milk (or soy milk)
1/2 c. shredded coconut
1/2 c. flaked oats (rolled oats work, but are steamed in production)
1 banana (cold from fridge is best)
1/4 c. ground flax seed
1 T. cinnamon
1 T. nutmeg
1 T. crystallized ginger (optional)
-Combine all ingredients in blender, including chia seed mixture, until it reaches a smoothie consistency.
-Once mixture is fully combined, add the nuts and seeds of choice and pulse about 20-40 times.  Enough to roughly chop the nuts, don't over process.

3 T. of blueberries
5 dates, chopped
3 T. Ezekiel cereal
1 t. cinnamon
-Sprinkle on top, or fruits and spices of choice.  The Ezekiel cereal is crunchy and adds extra texture, but the chopped nuts give this effect too.  For more crunchy, add extra nuts if you don't have Ezekiel cereal.

Grandpa and Neva enjoying chia porridge for breakfast.

Serves 4
Total prep time: 15 minutes - 8 hours (depending on what nuts you use)
Total blending time: 5 minutes

GOOD AFTERNOON

2.  EMERGENCY VEGGIE SUSHI : NO FISH, STILL DELISH!
I have another recipe for sushi that has a couple more ingredients here.  If you don't have cauliflower rice around, and don't fee like making a paste, don't fret.  All you need are some staple veggies, seaweed, and a sushi roller, and you've got yourself a quick and colourful snack.

1 carrot, peeled into long, thin strips
1/2 English cucumber, peeled, de-seeded and cut into thin spears
1/2 avocado, thinly sliced
1 T. sesame seeds (optional)
(You can add any other vegetable you might have around like cilantro, jicima spears, arugula, etc.)

-Leaving an inch of space from the end of the seaweed, layer veggie ingredients.  Carrot, cucumber, and then avocado.  Shake sesame seeds on top of avocado.
-Roll up sushi.  Hold roll in place with ring fingers, and use thumb and forefinger to pull seaweed and bamboo roller over the filling.  Pull it back tightly and push firmly across entire roll so it's nice and tight.  Finish rolling and dab some water along the edge for the last bit.  Place roller over roll and give one last squeeze.

-Cut roll gently into 5 pieces with a very sharp knife.  Saw lightly back and forth, this helps cut through the seaweed while maintaining pristine rolls.

-And serve!

They taste even better when your dad makes them for you!

Makes 15-20 rolls.
Total time : 10-15 minutes

3.  RAW GARBANZO BEAN HUMMUS :  NEVER BEAN BETTER!
This dish does take some forethought with soaking and sprouting the beans, but who doesn't always want hummus? You can soak the beans for 24 hours, and let them sprout for 36 hours, washing periodically.  They're ready to go once the tails are at least the length of the bean.  The beauty is, there is no rush to process them, the tails will keep growing, and you can make hummus when you're good and ready.

1.5 c. sprouted garbanzo beans
2 lemons, juice of
4 garlic cloves
1/4 c. tahini
2 T. grapeseed oil (or EVOO)
2 T. ground cumin
salt and cayenne pepper to taste
-Combine beans, garlic and salt in food processor.
-Once smooth (about 5 min.), add remaining ingredients (If you want to flavour the hummus, now is the time.  My last batch, I used pesto and sun dried tomatoes)

It takes about 5 minutes to get to this texture

Yields 20 oz of hummus
Total prep time : 3-4 days
Total processing time : 5 minutes

GOOD EVENING

4.  NOT-SO-CHUNKY MONKEY :  CONSIDER YOUR MIND BLOWN AFTER TRYING THIS
The only forethought for this recipe is throwing some bananas in the freezer.  The walnuts are optional (but delicious), and can be soaked for 2 hours or overnight if you want to include them in the soft serve.

4 bananas, peeled, diced, and frozen
-Combine in food processor for about 5 minutes, or until smooth.  You may need to let the bananas sit out for a minute if they froze together.  Thaw just enough time to pull them apart.  If you want to prevent sticking, you can freeze the bananas in ice cube trays.

1/2 c. walnuts (soaked for 1-2 hours)
1/3 c. raw chocolate nibs
-Combine in food processor for about 1 minute, enough time to roughly chop nibs and nuts.  Don't over process.

Voila!  Some tasty soft serve, totally guilt free!

Serves 5

Total prep time :  2 hours (if soaking walnuts)

Total processing time :  5 minutes

I hope you all will enjoy some of these quick snacks.  Remember, soaking is not mandatory, it's a personal preference.  I prefer to soak nuts because they are easier to digest that way. I'd like to say thanks to our guest star, Dick Fitch, aka Papa, aka Dad.  He visited this weekend and helped me prepare all of the above dishes.  It is safe to say that he enjoyed the all-raw meals, and had fun participating too.

Leftovers

A really fun thing about eating raw is that the leftovers are awesome.  Well, not the salads, but anything that has an acid (like lemon), a fragrant herb (like cilantro), and a tough veggie (like cabbage) will benefit from ageing a couple of days.  You'll find yourself excited to not eat something, because you know the mouth-watering results of waiting will be worth it.

I enjoy having a couple of snacks throughout the day, so I either make them at night, or make larger quantities for dinner.  These leftovers have proved more valuable than I could have guessed.  I look at them daily, trying to figure out the best (tastiest) way to use them.

Here are 3 recipes of my favourite leftovers, and how I combine them for the ultimate afternoon snack.

1.  CAULIFLOWER TABOULI
-It was a happy day for me when I found out about cauliflower rice.  It's easier to make than grain rice because it only takes 2 minutes, and it's a great food for gluten intolerant people who are trying to cut calories.  1 cup of raw cauliflower = 25 kcal, while 1 cup of cooked rice = 215 kcal (give or take, depending on the type of rice).  Adding your favourite fresh veggies and spices makes an excellent, healthy, quick meal or salad.

1/2 large cauliflower (or really however much you want to make, cauliflower rice is very versatile)
-Pulse food processor about 30 times to get "fluffy" consistency.  Process until it reaches desired texture.
-Set aside.  Leave in food processor bowl.

Leftover plain rice can be used for sushi rolls or lots of other dishes.

2 medium tomatoes, chopped

1 large handful of parsley, diced

1 large handful of cilantro, diced

2 green onions, thinly sliced

1/2 English cucumber, peeled, seeded and chopped

1.5 lemons, juice of

3 T. grapeseed oil (or oil of choice)

salt and pepper to taste

-Combine all ingredients in a large bowl.

-Add the rice until salad is at desired veggie : rice ratio

2.  "REFRIED BEANS"
-These beans are really a perfect food.  The carb : protein : fat ratio is just where it needs to be with 3 combined power foods.  Bananas, known for their potassium, are also carbohydrate rich and packed with iron, vitamin A, and phosphorus.  The protein source of the bunch is walnuts, though they bring much more than that to the table.  Walnuts are the best nut source for omega-3 fats which are great for increased brain function (they even look like a brain!).  They also contain high levels of vitamin B and vitamin E, along with minerals like manganese, copper, zinc, and other important minerals which play a role in enzyme functions.  Avocados are high in fat, specifically oleic acid, and are one of the best plant sources for folate and vitamin E. Mock beans, mock beans, the magical food, eat everyday so your body feels good!

1 banana
1/2 ripe avocado
2 c.walnuts (soaked for 1-2 hours)
1.5 t. ground cumin
1 t. salt
1/4 c. coconut water (or filtered water)
-Combine all ingredients in food processor until smooth

It takes less than 2 minutes to get this nice, creamy texture.

3.  KIMCHI
-Considered one of the healthiest foods on the planet, kimchi is always a great snack food to have around.  Kimchi is not only high in fiber and low in fat, but also boasts loads of vitamins A, B and C, and aids in digestion through the fermentation process.  This recipe is great because it tastes good eaten right away, and you can leave it on the counter to ferment into a more complex flavour.

1 head of small to medium cabbage
3 T salt
-Rinse cabbage
-Sprinkle salt over cabbage and mix well
-Let sit for at least 10 minutes while preparing dressing

1/3 c. chilli flakes
1/4 c. Bragg's liquid aminos
1 T. honey
1/4 c. minced garlic
sesame oil to taste
-Rinse off cabbage
-Combine all dressing ingredients in a reliable, waterproof tupperware

-Seal tupperware lid and shake until cabbage is thoroughly covered in dressing

-Taste to make sure flavour is to your liking.  You can add more chilli flakes here if you'd like it spicier, but remember, fermentation can increase the heat some, depending on how long you have it (even once it's in the fridge).

-Seal up so no air will escape, and leave on counter at room temperature for 3 days to ferment

-You may need to 'burp' lid daily so pressure doesn't build up too much

-Refrigerate once kimchi has reached desired amount of fermentation

And the ultimate leftover snack is...

The spicy beans and rice taco!

I know, it doesn't sound the best (I'll need to work on that name), but the flavours of these three, day-old side dishes coalesce into a perfect trifecta that dazzles the mind as to how the sweet ambrosia found its way to Earth; while simultaneously lighting up all of your taste buds so they will want to sing with pleasure causing you to break out into song, "Sound of Music" style, mid-sentence.

Okay, that might be a slight exaggeration, but I think you catch my drift.  Here's what I do...

1.  Throw tortilla in toaster oven.
2.  Take tabouli, beans, and kimchi out of fridge, and grab a plate and spoon.
3.  Right after step 2 is finished, take tortilla out of toaster oven (maybe 30 seconds).
4.  Scoop "beans", tabouli, then cabbage into tortilla.
5.  Enjoy!

The corn tortilla isn't raw.  There are recipes for raw corn tortillas, but a dehydrator is needed.  To make my leftovers completely raw, you can use a large lettuce leaf or piece of seaweed.  This is what I had handy today.  You can add extra cilantro or tomato, or add some fat with avocado slices, but I prefer it as is.

I'm sharing my favourite leftover meal with you, now it's time for you to look at those raw leftovers, and envision what will become of them!

Getting Started RAW

I know it can be a little bit daunting to transition to a raw diet for a few reasons.  Here are some thoughts that may cross your mind.

1.  I have all this food in the pantry that doesn't fit into the diet, what do I do with it?
2.  What do I shop for?  What should my grocery list look like?  Will eating raw break the bank?
3.  Can I start if I don't have the tools yet, and I'm not ready to invest?
4.  Will I be able to eat out any more?
5.  Will I be getting all of my protein?
6.  How can I be successful at it?  How do I find recipes?  It seems like a lot of work.

and lastly...

7.  What will my friends and family think?!!


1.  I HAVE FOOD IN THE PANTRY THAT DOESN'T FIT INTO THE DIET.

The simplest thing to do is give away the perishables that you know you want to eliminate, along with anything that you might consider a temptation or things you have decided that you just don't want to eat any more.  Depending on how raw you want to go, will determine how much you think you should clear out.  A minimum of 75% raw is recommended to maintain a consistently healthy lifestyle, but increasing raw fruits and veggies is good no matter what, so go at your own pace.  I would recommend trying to set a high, but realistic goal so that you're inspired to stick with it.

Hopefully, your mountain isn't this tall. 

I gave food away to friends and shelters, and cooked up beans, rice, potatoes and cheese into different dishes and gave them to neighbors.  I kept corn tortillas, goat yoghurt, brown rice, some canned and raw beans, granola, and all of my flours, just in case.  The rest I decided to give away.  Since I have been vegetarian and have logged my nutrition for a while, I had already eliminated MSG, partially-hydrogenated and fully hydrogenated soy bean oils, most canned goods, and anything that wasn't all natural.  It was an easier transition for me that it might be for some.

It is expensive to give away and re-supply, so another option is to do your best to eat better, slowly eat the food in your pantry, and start when you feel you're ready.  Again, set a goal so you will stick to it.  Don't keep putting it off, it's your body!

2.  WHAT DO I SHOP FOR?  WHAT SHOULD MY GROCERY LIST LOOK LIKE?  WILL EATING RAW BREAK THE BANK?

It will definitely be expensive the first time you supply up on your non-perishables, but once you are all stocked up, you will find yourself only buying fruits and veggies once or twice a week (preferably organic, local and in-season). When I'm only restocking perishables, I spend about 65 USD/week to feed a family of three, purchasing all organics. I'm sure it can be done even cheaper. You will want to decide what flavour staples you enjoy.  Most likely you will have a lot of herbs, spices and oils that you enjoy already, but some may need to be replaced with a healthier option.

How I get my food.

Oils:  Coconut oil is probably all you really need to get started.  Extra virgin olive oil (EVOO) and sunflower seed oil are also seen in a lot of recipes. I use grape seed oil, black truffle oil, and coconut oil because I enjoy those flavours.  Remember, oils can go rancid, so you might want to refrigerate if you don't think you can go through a bottle within 3-4 months time.

Dried Fruits:  Stock up on dates and raisins (they're used in a lot of recipes) and whatever other dried fruit you like.  I keep dried plums and dried apricots around as a quick sweet snack.

Nuts & seeds:  Almonds are really the best thing to have around.  They're very versatile and very healthy.  The downside is that they aren't very oil rich, so making almond butter can be difficult.  To remedy this without adding oil, you can use another nut that is more rich in oils, like macadamias or cashews.  I like to keep walnuts around for salads and pesto.  I keep pine nuts sometimes, but at $32/pound in the bulk section, I typically pass.  When I lived in Flagstaff, AZ, where pinion trees grow locally, I could forage for pine nuts for free, so that's an option if you live in the south-west! Cashews are called for in a lot of recipes, so they're good to have around, but not the healthiest nut for you.  Since nuts are high in oils, they too can go rancid.  I prefer to soak my nuts overnight, and then put them in the fridge so I have nuts at all times. I usually use them within 1-2 weeks time, so going rancid is not an issue for me, but in the fridge, they will last easily 4-6 months.

For seeds, flax seeds, chia seeds and sunflower seeds are easy to find and good for you. I would suggest going through recipes, and seeing what your favourites call for, and stock up on those.  Remember :  you can substitute if you don't have the nut and another one will work.  Soaking your nuts and seeds before using in any way is best for the tummy, so it's good to get in the habit.

Beans:  Lentils, adzuki, and garbanzo beans (chick peas) are the only beans that can/should be eaten raw.  On average, you soak overnight, rinse and drain, and allow 36 hours to sprout (or until the tails are twice the length of the bean).

Spices:  Fresh spices are great and I highly encourage a good stockpile, but they run out fast and are perishable, so make sure you have dried stuff around too.  Asian food gives the most natural raw recipes, because they are not far off the real thing, so I prefer to keep around lots of Asian spices like Nori seaweed, Thai chili flakes, raw sesame seeds, etc.

Here's my fresh herbs drawer. I always have a stock of parsley, cilantro, green onion.  This week we've added dill and basil. 

Grains:  Wheat berries and oats are the main grains that you will see in recipes.  Wheat needs to be sprouted before use, and the oats need to be raw and flaked because rolled and steel cut are both steamed in processing.  If you don't have a dehydrator, the wheat berries won't come in very handy, and raw flaked oats are expensive and can usually be found only on-line.  I use fitness bread every now and then to satisfy if I want a sandwich.  The bread is good, but really a secondary flavour.  I also use Ezekiel cereal for breakfast, until I come up with a good home made recipe for a quick breakfast.

3.  I DON'T HAVE ALL OF THE TOOLS YET.

I started without purchasing any equipment other than what I had in my kitchen.  Here's what came in handy and was perfectly acceptable for creating delicious raw food :  a [sharp!] knife and cutting board, potato peeler, cheese grater, zester, blender, strainer, a few large bowls, and salad mixing hands.

You will be making lots of salads and tossing dry ingredients with sauces daily, so having lots of large bowls around is a good thing.  The blender is important for making healthy smoothies, but they can get very expensive.  Ours is a fairly cheap one that works for now, but we hope to get a Vita-mix or Blendtec at some point.  With a $400 price tag though, it probably won't be for a while. We get around buying a pricey one by filling the blender with the frozen fruits and smoothie ingredients overnight.  Once you go to make it in the morning, the fruit has thawed, and the smoothing is easier on the blender. Our good mesh strainer came in handy for draining and soaking nuts and beans, and the standard pasta strainer is good for rinsing greens. I also utilize my tea kettle and toaster oven for light heating sometimes, in conjunction with a thermometer.

This mesh strainer with a towel over it is great for soaking beans without investing in a whole new jar collection, or if you have jars you can rubberband a piece of cheese cloth over it instead.  You can see the little tails starting! 

Grating carrots by hand can be laborious, and I did want to start experimenting with making dips, sauces, and butters, so we purchased a Cuisinart food processor.  It can be pricey, but it makes life a lot easier.  We got ours from Amazon for 149 USD.  It's been great for making cauliflower rice, "rice" creams and sorbets, marinara sauces, etc.  I figured I'd also save money by making my own almond butter, but you really break even, or maybe save a dollar or two.  It's easier to just buy it, but if you make it, you get the benefit of customization AND soaking the nuts, so I opted for the home made version.  You do save money on making nut flours though, and other nuts are easier to butter.

I saw instances where I would want flax seeds or small amounts of spices or nuts ground up, so I invested in a small Black and Decker coffee grinder for 17 USD.  It's not mandatory, and you can get around it by buying bags of ground flax seed, but we opted for the added convenience.

We considered getting a mandonline, but figured between our sharp knife and the slicing plates on the Cuisinart, that we would skip it for now.  They are very affordable, ranging from 10-30 USD, and do come in handy for making vegetable raviolis.

Lots of recipes show you beautiful pasta recipes.  The device used to make  these veggie noodles is called a spiralizer and ranges in price from 20-50 USD.  They usually come with 3 different blades :  to make spaghetti, flat noodles, and curly cues.  Making noodles really adds aesthetic and texture.  We use ours at least 2 times a week.

And then there is the dehydrator.  These are also expensive, and I didn't want to invest in it all at once.  Further down the line, I will be happy to dehydrate lots of fresh herbs and fruits, but for now, my toaster oven from freshman year in college (ahem...12 years ago?!) does the trick for lightly heating dishes I prefer warm.  The temperature gauge is marked to 150 degrees in the middle; the other side isn't marked, but the dial turns another 50% lower so I'm able to leave my thermometer inside the toaster oven along with my raw falafel balls (or what have you) for a warm treat.  The key is keeping an eye on it.  It looks pretty funny, but we only use it once a week, or so.

My ghetto, yet effective heating set-up.

The next items I will probably get will be a nut milk bag - so as not to use cheese cloth since it won't hold up as well over multiple uses, and a salad spinner - to remove excess moisture from the veggies so you don't end up with soggy salad.

4.  WILL I BE ABLE TO EAT OUT ANY MORE?

Short answer, not really.  Unless you're eating at a raw restaurant, you will have to be a little lenient if you chose to go out.  Asian restaurants will be the best option to not diverge too much from the raw diet, but most likely there will still be rice based elements and food that is cooked.  Asian food offers raw items like sushi, and lots of veggies options which are quick stir fried (less than 5 minutes) so they retain a lot of the nutrients you are so accustomed to experiencing in raw food.

5.  WILL I BE GETTING ALL OF MY PROTEIN?

Relax, you don't need to eat your young to get protein!

Protein?  Definitely.  People don't realize how much protein is actually in vegetables.  By adding the sprouted beans, you probably exceed the daily protein of a meat eater.  If you really want to pack a protein punch, aglae is an incredible source.  Algae added to a smoothie in the morning, and you have all the protein you need for the day, before most people have even had a cup of coffee.

Vitamins, nutrients, minerals?  Veggies are packed with these guys, but let's look at the biggies for women.  Folic acid (a spoonful of flax seeds a day), iron (spinach packs an iron punch). Vitamins A, B, C, E, K, Ca, Cu, Mn, Mg, etc, all of these necessary items come mostly from plants, so eat up!

There are a few nutrients that are difficult to come by depending on where you live.  Vitamin D is one of them.  Make sure to get a minimum of 15-30 minutes of sun a day.  If you live in cold, overcast climates, or have very dark skin, you may need to supplement.  Vitamin B-12 is also difficult to come by, but bee pollen does have a large abundance.  Add bee pollen to your algae smoothie and you'll have a well balanced breakfast.

Edible flowers can give you added nutrients from the pollen and from the diversity of colours they provide.

Really, it's like anything else.  Use common sense, and pay attention to your body.  Variety is important, specifically variety of colour because those colours signify different nutrients.  Always keep leafy greens around to encourage daily salads and smoothies, mushrooms for a healthy dose of minerals, and a variety of colourful fruits and veggies.  Purple = antioxidants, orange/yellow = carotonoids, red/blue = flavonoids, etc.  The more diverse your intake of plants, the more diverse your nutrient intake will be as well.  Personally, as a vegetarian/pescatarian who eats fish every now and then and goat milk/cheese products, I have never shown any deficiencies over the last 19 years.  My blood results usually are above and beyond the typical american omnivore, and this is not an issue I have ever had to address.

Also, it is worth noting that though it was not my intent to lose weight, I did lose 4 pounds within the first 3 days, and have maintained that weight for over a month of eating raw.  I feel more lean and energetic.  Just remember to eat whenever you are hungry, your body will adjust accordingly with the good food.  Your goal is to pack your body with healthy nutrients, not deprive yourself of food.

6.  HOW CAN I BE SUCCESSFUL AT IT?  HOW WILL I FIND RECIPES?  IT SEEMS LIKE A LOT OF WORK.

Set a realistic goal for yourself.  We started out by saying - we will try 80-100% raw for one month.  We enjoyed the benefits so much that we've changed our lifestyle.  Not only are the health benefits great, but once you know how to cook raw, everything becomes easier.  Grocery shopping is just a quick stop through the produce isle, and possibly a stop at in the bulk section.  With the routine of soaking nuts and sprouting beans, you always have some belly friendly ingredients that can be a quick snack, or prepared into a dip, flour or butter in 5 minutes or less with the food processor. Most meals take around 15 minutes (not including soaking/sprouting procedures) with the majority of time being spent on chopping up veggies.  Once you have organized your kitchen, fridge and pantry to be raw friendly, your food preparation will feel quick and easy.

A favourite of mine and 100% raw - mushroom/pistachio falafel with cauliflower tabouli and raw hummus.  All this in under 20 minutes as long as the pistachios are pre-soaked.

If you are hungry on this diet, you will not stick with it.  There are lots of filling, delicious ingredients, but if you don't use them, or you get bored by eating the same thing over and over again, it will be easy to divert back to convenient, unhealthy snack foods.  I find myself getting peckish every couple of hours.  We have a full breakfast, lunch and dinner, but if 2-3 hours pass and one of those meals hasn't come up yet, I like to reach for a good snack, so make sure they are available to you, and carry some on your person if you don't know how long you will be out (because it will be nearly impossible for you to find a place that will accommodate your diet).  Apples are a very satisfying snack for me, and do the job.  I also enjoy celery with almond butter or a handful of dried plums.  It's also important to have snacks available with more flavour complexity, which is where the dips come in.  Always keep raw hummus, "bean" dip, kimchi, guacamole, energy bars, or other food that will last 3-5 days in the fridge so you have a variety of options and flavours for your in-between meal snacks.  Create your own healthy snack foods, and you will be successful.

The other side to it is having good recipes, which means finding good recipes and creating some of your own once you learn how the flavours and textures go together.  I will offer a variety of recipes which reflect my diet, style and flavour preference, but there are lots of recipes available online, most of which you will need to modify slightly for your own needs.  In my diet, I chose to have the option to use raw goat milk/cheeses, freshly caught fish, pan-seared or raw, eggs over-easy, and soy products every now and then like soy milk and extra firm tofu.  These are items that I enjoy the flavour of, that benefits my body, and that I consume 1-2 times per month, depending on if I have a raw, local, organic source available to me.

This little recipe box and card holder has been great for quick access to raw recipes.

and lastly...

7.  WHAT WILL MY FRIENDS AND FAMILY THINK?!
This one is a toughy, depending on who your friends and family are, but most likely, if you're considering raw, they already call you a 'hippie' or you are lucky enough to have friends with similar health views.  I have a very large and eclectic group of friends and family, so some care and some don't.  Some are inspired by my lifelong pursuit of a healthy lifestyle and inquire (which was the impetus for this blog), and others stop inviting me to go out with them because of my 'special' diet.  For the most part, for me, the scrutiny is minimal, and the praise abundant.

My family is just as (ahem) eclectic as I am.

It is important to feel supported in this endeavour.  I am fortunate that my husband and daughter support me whole heartedly, because the in-home support is necessary and that much more fulfilling.

Asian Dinner

Okay, what's on the menu tonight? Thai? Japanese? Korean?  How about all of the above!

I'll post a little bit more on the 'how' of things in another post, but in the meantime, I wanted you to see how delicious raw can be.  Here are some easy recipes that are lots of fun, quick, colourful, and packed with nutrients.

Tonight we had:  Asian avocado salad with ginger dressing, veggie sushi, kimchi, and tom yum soup.

I had some veggies that needed to be used, so I'll let you know what I substituted, and why it worked.  All of these recipes are my own creation, except for the kimchi, which I found on an awesome Korean website, and adjusted for my taste.

ASIAN AVOCADO SALAD WITH GINGER DRESSING

Salad:
4 handfuls of mixed greens
1 large carrot grated
1/2 avocado chopped (not too ripe/somewhat firm or from fridge)
1-2 green onions thinly sliced
3-4 inches of English cucumber, peeled and sliced thinly, then cut in half
1-2 sheets of dried seaweed
-Toss all ingredients in large bowl

(I added shredded jicima because I had it.  It's not necessary because the cucumber already adds crunch, but it does add a little bit more texture.  I also like to add a handful of chopped cilantro sometimes.  Cilantro is great for cleansing the body of heavy metals.)

You can dice the avocado in the skin and invert it to make the pieces pop out, like shown above.  Also, if you aren't going to use the other half right away, make sure to keep the pit in it, it will keep much longer in the fridge (1-3 days).

Dressing:
1 T sesame oil
2 T sesame seeds
2 limes (juice from)
2 T ginger
1 T lemongrass
1 T chopped cilantro
1-2 T chili flakes (depending on how hot you want, 1 T is very mild and gives a spicy/sweet to the dressing)
1-2 T Braggs liquid aminos
1 T honey (optional)
3-4 dates, diced into small pieces (depending on how sweet you want it)
-Combine in small bowl with fork and toss with salad

Salad serves 3-4

 VEGGIE SUSHI WITH CAULIFLOWER RICE

Filling:
1/2 an avocado, thinly sliced (How convenient!  I'll just use the one from above!)
1 medium sized carrot, use a potato peeler and peel the entire carrot into long, thin slices
4-5 inches of cucumber, seeded and cut into spears
1/4 cauliflower, pulsed 30-40 times in food processor (or until 'fluffy') to make "rice"
1 T sesame seeds
-This is a great place to get creative.  You can really add any hard or leafy veggies that you want to this roll.

Prepare all ingredients, and you're ready to ROLL!

Paste:
1 T Bragg's liquid aminos
1 T chili pepper
1 T garlic
1 T ginger
Squeeze of lime juice
-This is used to hold the roll together.  Some people just use water, but I find it adds complexity to the roll.

Rolling
-Set up your piece of seaweed on your bamboo sushi roller (these are about $3 USD in most grocery stores, even here in Texas).  Take a brush and paint on some paste about an inch from the end of the seaweed.
-Layer "rice", carrot strips, cucumber spears, and avocado, and then sprinkle some sesame seeds on top.
-Hold the roll in place with your pinkies and ring fingers, while using your forefinger and thumb to grab the 1" of seaweed and bamboo sushi roll and lift it over the filling.  Pull it back tight (but not so tight as to tear the seaweed) and push firmly across the entire roll until it's packed nice and tight.  Finish rolling, and paint some more paste on the end for the last bit.  Place sushi roller over roll, and give one last squeeze.

Makes 20 sushi pieces

TOM YUM SOUP

Broth ingredients:  
2 c. Pho base (I used organic Pacific brand, but any mushroom base will do. You can even take mushroom, onion and green onion discard pieces, and put them in warm water for 2 hours and make your own base)

1 c. Coconut Milk
1 medium sized tomato
2 juiced limes
1 T Garlic
1-2 T Ginger
1 T Basil
1 T Lemongrass
1-2 T Chili pepper (1 T gives a light heat, but 2 T can be spicy for some. A little goes a long way with soups)
-Combine all ingredients in blender.
-Heat contents to 105-115 degrees F on stove if desired. I keep a thermometer by the pan, check it every couple of minutes and keep the soup covered.

Texture ingredients:

1 small handful diced Cilantro
1 small handful diced Parsley
1 medium grated Carrot
3 thinly sliced medium mushrooms (try to get as thin as possible, it almost gives a noodle texture)
-When soup is warm and ready to serve, mix in all texture ingredients and serve right away
-You can add spiralized zucchini for "noodles" if you want to. I added grated jicima and it added a nice texture.

Serves 4-5

EMERGENCY KIMCHI

1/2 a head of cabbage (really, I just make this if I've got a lot of cabbage lying around, so however much you want to use, and then adjust for taste)
3 T salt
1 c. cold water
-Mix well and set aside for 10 minutes

1/3 c. hot pepper flakes
1 T honey
3 T Bragg's liquid aminos
3 T minced garlic
3-4 green onions, thinly sliced
1/4 c. grated carrots
sesame seeds and sesame seed oil to taste
-Wash cabbage well and combine all ingredients.
-Cover to prevent air exposure and leave at room temperature to ferment for 3 days (can also be eaten right away, but it gets more yummy with age).

The end product, bon apetit!

I like to accompany my meal with a nice cup of loose leaf Yerba mate green tea.  These flavours all work really well together.  You don't have to make all of this for one meal, but it does offer a nice complexity.  The soup is slightly creamy from the coconut milk, the kimchi is sour, the sushi is chewy and has great mineral flavour from the seaweed, and the salad is full of basic greens, creamy fats, and sweet and spicy dressing.  The leftovers also make a great lunch the next day.

Leftover salad served on top of "rice", leftover jicima combined with sesame seeds, sesame seed oil and seaweed for a seaweed salad, and kimchi and sushi fill Christian's lunch bag for work tomorrow.

Stay tuned!  We do eat everyday...

The Reasoning behind 'RAW'

I know what you might be thinking.  "Another definition for another fad diet.  Eating 'raw'.  Another 'simple' solution on how to lose weight, and emulate what's en vogue with movie stars."  There is more to it than that, I promise!

I'm not much for labels, but my experience towards a healthier lifestyle led me to the 'raw' diet.  I want you to understand what this label has been defined as, and then I want you to realize that you are capable of doing with that information whatever you like, and label what you do 'eating'.

Okay, she's not saying RAW, but you get the idea... Also, organics are cool.

Definition of raw foodism:  A lifestyle promoting the consumption of uncooked, unprocessed and often organic foods as a large percentage.  

You may wonder why I have been putting raw in quotes.  It's because the term is a little-bit misleading, which can contribute to more petty scrutiny of whatever diet you chose. Raw by definition means uncooked.  However, the 'raw' diet can involve cooking (hence quotations).  Specifically to temperatures no greater than 118 degrees Fahrenheit.  Once the food reaches this temperature and above, enzymes in the food start to degrade.  The idea is that as we get older, the enzymes in our body become less efficient in breaking down food, making digestion more difficult.  If we eat food which contains live enzymes, then our body doesn't work as hard to process the food, and we are left with more overall energy from the benefits of eating 'living' food.  

Note:  The first step to digestion is mechanical digestion which starts in your mouth.  Chew your food!

Cooking food the 'raw' way is easy but time consuming.  Basically, all you need is a good dehydrator and you can make any breads you want, as long as they're home made, from raw and sprouted ingredients, and dehydrated below 118 degrees F.  It's a simple idea.  You can still cook the food, but at lower temperatures for a longer period of time. 

Cooking 'raw' is considered a good way to transition to eating raw.  The dehydrator allows you to consume all of the foods that you used to, just cooked in a different way and from fresh ingredients.  Once you get the hang of cooking 'raw', and the hormone levels in your brain that had you dependant on sugars, caffine, and processed foods return to a healthy chemistry (this process can take 4-6 weeks), your food experience will become more vivid, yet secondary.  A source of nutrition instead of a source of contention. Your body will tell you when you're hungry, not the other way around.   

The brain's response to sugar addiction.

Okay, now we know the defined guidelines.  My spin on it remains the same, eat what feels good.  I figure that it's easiest to see a difference in your body through eliminating foods, and then slowly introducing foods back in.  My model was to shoot for 100% raw, with a margin of error of 20%...meaning I was new to this, and wanted to do my best, but not be unrealistic if I was preparing a meal, and came up short on ideas or ingredients.  We have managed to stay 80-100% raw for over one month now.  It's really easy to get the hang of because you are using fresh fruits and veggies, just with a slightly different mind-set.

First we started out with just a knife, cutting board, and blender.  Then we got a spiralizer (to make veggie 'noodles') and a Cuisinart food processor (for dressings, nut cheeses and sauces).  We may end up getting a dehydrator, but only for dried fruits and home made crackers.  The taste of breads just don't hold the same flavour they used to since we're really tapping in to how to use fresh ingredients.  Herbs like basil, garlic, dill, rosemary, etc., pack so much more flavour when you don't cook it, and grain foods seem dull in comparison.

Ideally, we would have a wooden cutting board.  Bamboo ones are a good, cost efficient option at around 15 USD.

Looking into recipes, I noticed a few things:

1.  Very nut heavy - Nuts are great for you, and all the recipes encourage soaking, which I find great for the tummy, however, they are very high in fat, and should be used sparingly.  We should eat no more than 1-2 handfuls of nuts a day, and some recipes call for each piece of a meal to have the main staple 3 different types of nuts.  Any diet has the potential to be unhealthy, it's a good idea to keep the fats within a good ratio of carbohydrates and protein.  Sprouted beans can be used instead to do dips and they contain lots of protein.

2.  Heavy on the oils - Pretty much same as number one.  Be sparing with your fats.  Sometimes you might need to add more moisture when processing dips in the food processor.  Coconut water or a number of juices like carrot or tomato are just some of the alternative options.  Coconut oil is very good for you, but adjust recipes to what you think will taste good/be good for your body.

Chocolate/coconut mousse pie with almond/raisin crust and raspberry habanero sauce. A great experiment, but used lots of nuts and oils.  I prefer a healthier treat.

3.  Agave nectar - Honey is not mentioned in hardly any 'raw' recipe, but has been replaced by agave nectar because it has a lower glycemic intake.  Agave takes quite a bit of processing to get into the nectar state, and is heated in this process.  Personally, I think honey is a better option if you want to sweeten something.  An even better option is adding more sweet fruits like pineapple or strawberries, which will satisfy the sweet.

Peach and berry sorbet made with frozen fruits, lemon juice and coconut water.  No added sugar necessary.

4.  Lots of strange ingredients - There is no need to scour the internet to find out how to get this one herb that only grows in Peru.  I'm all about experimentation and variety, however, there is something to be said about obtaining fresh and local ingredients.  If you can't point to the country it's coming from, maybe pass up that recipe for something that is both in season and grows locally. Bookmark those recipes for when you visit other places.  We definitely want to be able to adapt to a new environment!

5.  Vegan - All the recipes I have seen have been vegan.  We have followed a raw vegan diet, but I'm happy to enjoy fish, goat milk and eggs.  Personally, I enjoy the taste of fish, raw or cooked.  Most fish, if cooked correctly will end up around 115-118 degrees F, so it technically falls in line with the 'raw' diet.

When Neva and I were in Okinawa and saw the Tohoku tsunami pull the ocean from the shoreline with insurmountable strength, I took a break from fish because of the repercussions [nuclear waste] of such an event.  In fact, after most storms, lots of waste tends to surface, and it is not a good time to go fishing.  I try to be selective and be aware of where my food is coming from. I chose freshly caught fish that hold low mercury levels.

Lactose has always been a problem for me, so I prefer the taste and benefits of local raw goat milk, but I have yet to find a local source.  I purchase organic eggs (preferably local) and do cook these maybe once a week.  Eggs actually are more beneficial to the body cooked than they are raw. Though vegan is great, don't feel like 'raw' and vegan are one in the same and that you need to follow some strict guideline.  I know there aren't many recipes that call for raw non-vegan, but these foods are considered raw (except the eggs) and are beneficial to some people. 

I prefer to focus on why things are good for you, not why things will kill you.  Don't you love the skull and cross bones?

6.  Improvising is good:  Eating a raw diet is a somewhat newer rediscovered idea, so everyone is honing their recipes.  In following most recipes, I've added lots and taken away based on my preference.  Some people may enjoy a different consistency, etc.  Don't formulate restrictions to feel constrained, but get creative.  When we first started, if I felt like the meal came up short, I would add rice noodles, brown rice, or corn tortillas, but quickly noted that these were all flavorless in comparison, and the weakest part of the meal.  The spiralizer makes tasty noodles, cauliflower and parsnips yields fluffy, yummy rice, and lettuce leaves or nori seaweed can act as a nice tortilla.  Don't be afraid to experiment or substitute.  It's a journey, enjoy it!

Beat, avocado and carrot tacos.  My first [somewhat] raw experiment.