October 31, 2010
September 30, 2010
August 31, 2010
July 28, 2010
Kale Chips
Cheesy Kale Chips
· 1 bunch kale or about 20 kale leaves
Strip the leaves from the stems and tear into small pieces. Wash and dry thoroughly.
Put into blender and blend until smooth.
· 1/3 cup raw cashews
· 2 Tbl fresh lemon juice
· ¼ cup water
· ¼ cup extra virgin olive oil
Add to blender and blend
· 1 clove garlic
· 1 Tbl of fresh chopped sweet onion
· 4 fresh chives
· ¼ cup organic nutritional yeast
· ½ tsp sea salt, “real” salt or Himalayan salt
· ½ tsp chili powder
· ¼ tsp cayenne
· ¼ tsp turmeric
Pour sauce over the kale and mix thoroughly. Massage with hands for a minute. Place on dehydrator trays. Dry at 105 degrees overnight or until crispy.
Notes: Store them in a sealed jar or airtight glass bowl. If left setting out they will absorb the moisture from the air. You can always re-dehydrate them by putting the bowl or jar in your dehydrator. No need to put on the trays.
Also the crumbs at the bottom of the jar make a great topping for your salads or soups
June 26, 2010
Veggie Broth Seasoning
Vegetable Broth Powder
From Dr. Christopher's Herbal Legacy Newsletter 3-10-10
RECIPE: Vegetable Broth Powder
Recipe created by Kal Sellers from the book Traci's Transformational Health Principles by Traci J. Sellers
INGREDIENTS
· 2 c nutritional yeast flakes
· 1/2 c sea salt
· 2 T onion powder
· 1 T turmeric
· 2 t dried dill weed
· 2 t marjoram (optional)
· 2 t dried powdered lemon peel (optional)
· 1 t celery seed
· 1 t basil
· 1 t powdered thyme
· 1 T dried parsley
DIRECTIONS
1. Place all ingredients except parsley in blender in order listed and blend until powdered together.
2. Add parsley and pulse to chop. Store in an airtight container in the cupboard indefinitely.
To make broth, add 1 heaping T per quart of warm water. Simply stir powder into water, or shake together in a quart jar.
Julia's Notes: I cut the salt in half and usually do not put in the marjoram
RECIPE: Vegetable Broth Powder
Recipe created by Kal Sellers from the book Traci's Transformational Health Principles by Traci J. Sellers
INGREDIENTS
· 2 c nutritional yeast flakes
· 1/2 c sea salt
· 2 T onion powder
· 1 T turmeric
· 2 t dried dill weed
· 2 t marjoram (optional)
· 2 t dried powdered lemon peel (optional)
· 1 t celery seed
· 1 t basil
· 1 t powdered thyme
· 1 T dried parsley
DIRECTIONS
1. Place all ingredients except parsley in blender in order listed and blend until powdered together.
2. Add parsley and pulse to chop. Store in an airtight container in the cupboard indefinitely.
To make broth, add 1 heaping T per quart of warm water. Simply stir powder into water, or shake together in a quart jar.
Julia's Notes: I cut the salt in half and usually do not put in the marjoram
Pesto
1/2 cup olive oil
2 cups packed basil leaves ( or cilantro, arugula&spinach, spinach, parsley, cilantro&basil, lambsquarters, pea greens, etc)
1/4-1/2 cup nuts (walnuts, almonds, pumpkin seeds, sunflower seeds, cashews, hazelnuts, macadamia)
1-2 cloves garlic
1/2 tsp sea salt
Put into a food processor and process. Spread on bread, crackers, top spiralized zucchini, or spaghetti. Use as a flavoring in soup or salad dressings.
I used cilantro and basil, walnuts, sunflower seeds and cashews for the demo
2 cups packed basil leaves ( or cilantro, arugula&spinach, spinach, parsley, cilantro&basil, lambsquarters, pea greens, etc)
1/4-1/2 cup nuts (walnuts, almonds, pumpkin seeds, sunflower seeds, cashews, hazelnuts, macadamia)
1-2 cloves garlic
1/2 tsp sea salt
Put into a food processor and process. Spread on bread, crackers, top spiralized zucchini, or spaghetti. Use as a flavoring in soup or salad dressings.
I used cilantro and basil, walnuts, sunflower seeds and cashews for the demo
Marinara
From: The Fruits and Greens Diet by Raw Chef Andi
Put into Food processors or blender
6 Roma tomatoes, chopped
1/2 cup sun-dried tomatoes packed in olive oil and spices
2 tablespoons sun-dried tomato powder
1 tablespoon agave syrup
1 clove garlic
1/2 tsp salt
1/2 tsp dried Italian seasoning
Process or blend until smooth. Stir in fresh ground pepper and 1/4 cup fresh parsley, chopped if desired.
Serve on top of zucchini that has been shredded, spiralized, chopped, julienned, etc.
Put into Food processors or blender
6 Roma tomatoes, chopped
1/2 cup sun-dried tomatoes packed in olive oil and spices
2 tablespoons sun-dried tomato powder
1 tablespoon agave syrup
1 clove garlic
1/2 tsp salt
1/2 tsp dried Italian seasoning
Process or blend until smooth. Stir in fresh ground pepper and 1/4 cup fresh parsley, chopped if desired.
Serve on top of zucchini that has been shredded, spiralized, chopped, julienned, etc.
Chocolate Sauce and Strawberries
Chocolate Sauce
Mix equal parts of:
Coconut Oil
Raw Cacao
Raw Agave
Mix equal parts of:
Coconut Oil
Raw Cacao
Raw Agave
May 31, 2010
Mango Blueberry Pie
http://www.youtube.com/watch?v=o8wQjfVQZWA
Blueberry Mango Pie
9” glass pie plate (oil or sprinkle dried coconut on bottom)
***Crust
1 cup walnuts
1 cup almonds (soaked and dehydrated)
1 tsp cinnamon
Pinch sea salt
Pinch nutmeg
1 cup medjool dates
Use a food processor to mix. Press into the pie plate
***Layer 8 large thin slices of mango
***Filling
1 cup dates
Pinch salt
3 cups blueberries
Use a blender and pour/spread in pie plate on top of mango
***Layer 8 large thin slices of mango
***Topping
1-2 cup young coconuts
½ cup dates
Pinch ground vanilla bean
Pinch sea salt
Use blender and spread on top of last layer of mango slices
***Garnish with dried coconut, kiwi, blueberries, strawberries, blackberries, etc. Make a fun design.
April 30, 2010
April 19, 2010
April 13, 2010
Cucumber-Guacamole Appetizers
Cucumber-Guacamole Appetizers
1. Slice a thin skinned French (hot house) cucumber into rounds. This is your base. Place these on your serving tray.
2. Dollop Guacamole (use your favorite recipe or see mine at the bottom) on each cucumber round.
3. Place a cilantro leaf on top of guacamole.
4. Place ½ of a grape tomato (sliced widthwise)
5. Sprinkle with Herbamare or sea salt.
My easy Guacamole: I usually juice 1/2 lemon into a bowl. I then sprinkle in dried minced garlic and dried minced onion. While that re-hydrates in the lemon juice, I cut the avocado and scoop it into the bowl on top of the lemon juice. I sprinkle with herbamare or sea salt and sometimes a sprinkle of cayenne.
March 31, 2010
Gardening in March
For those of you wanting to get started in the garden, here is a helpful site.
http://www.mysquarefootgarden.net/ Sign up for the Orange Group and she will send you an e-mail each week telling you what to plant.
Here are a couple of sites to help you determine your Southeast Kansas average frost dates.
http://www.farmersalmanac.com/weather/a/average_frost_dates
http://www.ksre.k-state.edu/wdl/old/freeze1.htm
http://www.mysquarefootgarden.net/ Sign up for the Orange Group and she will send you an e-mail each week telling you what to plant.
Here are a couple of sites to help you determine your Southeast Kansas average frost dates.
http://www.farmersalmanac.com/weather/a/average_frost_dates
http://www.ksre.k-state.edu/wdl/old/freeze1.htm
Raw Food Meet Up
Each month, on the last Thursday,
Rachel Unruh hosts a Raw Food Meet Up. This is a raw food potluck full of fun.
The fellowship and sharing of new recipes is awesome.
The recipes from the last Meet Up can be found at www.zymelady.com
Contact Rachel to be put on her e-mail list for the next Meet Up.
Rachel Unruh hosts a Raw Food Meet Up. This is a raw food potluck full of fun.
The fellowship and sharing of new recipes is awesome.
The recipes from the last Meet Up can be found at www.zymelady.com
Contact Rachel to be put on her e-mail list for the next Meet Up.
Marinated Vegetable Salad
Marinated Vegetable Salad
From Janie Higginson of the Wellness Center in Parsons
1 c. broccoli florets
1 c. cauliflower florets
1-15 oz can chickpeas, drained
1 can black olives, drained
frozen peas
carrots, cut into thin strips
two cups cherry tomatoes
chopped green onions
1/2 c. olive oil
1/3 c. red wine vinegar
2 garlic cloves, chopped
1/2 t. salt
1/2 t. xylitol (or sweetener of your choice)
1 1/2 t. chopped fresh basil
1/4 t. pepper
Combine vegetables
Combine dressing ingredients in a jar and shake vigorously. Add to vegetables, toss to coat. Makes approximately 10 servings.
Submitted by Megan
From Janie Higginson of the Wellness Center in Parsons
1 c. broccoli florets
1 c. cauliflower florets
1-15 oz can chickpeas, drained
1 can black olives, drained
frozen peas
carrots, cut into thin strips
two cups cherry tomatoes
chopped green onions
1/2 c. olive oil
1/3 c. red wine vinegar
2 garlic cloves, chopped
1/2 t. salt
1/2 t. xylitol (or sweetener of your choice)
1 1/2 t. chopped fresh basil
1/4 t. pepper
Combine vegetables
Combine dressing ingredients in a jar and shake vigorously. Add to vegetables, toss to coat. Makes approximately 10 servings.
Submitted by Megan
Chocolate Almonds
Chocolate Almonds
2 cups raw almonds
1 Tbl unrefined extra virgin coconut oil
1 Tbl raw agave
1 Tbl raw cacao
¼ tsp Himalayan Crystal Salt
Soak almonds for 8-12 hours.
Dehydrate 8-12 hours at 105
Mix oil, agave and cacao and salt. (May have to sit bowl in a sink of warm water to liquefy the oil)
Stir in the almonds.
Dehydrate until dry 14-18 hours
Creamy Cole Slaw
Julia’s Cole Slaw
Serves 6 to 8 as a side dish
1 1/3 cups Vegenaise, Almonaise (or mayonnaise)
3 tablespoons organic white wine vinegar
3 Tablespoons organic evaporated cane sugar or 1 ½ Tbl honey
1 Tbl prepared horseradish
dash salt
8 cups chopped cabbage (1 head)
1 cup shredded carrot
1. Combine all ingredients except the cabbage and carrots in a large bowl and blend until smooth with an electric mixer.
2. Add cabbage and carrots and toss well.
3. Cover and chill overnight in the refrigerator.
Greek Salad
Greek Salad/Coleslaw
Greek Dressing
Mix and shake:
½ c. olive oil
3/4 t. garlic powder or 1 clove minced garlic
3/4 t. oregano
3/4 t. basil
1/2 t. pepper
1/2 t. salt
1/2 t. onion powder
1/2 t. sugar
1/2 t. dijon mustard
1/4 t. dill
1/3 c. red wine vinegar
1 Tbl lemon juice
Greek Salad
Divide on plates:
Mixed greens
Top with:
Red onion
Roma tomatoes
Cucumbers
Black or Kalamata olives
Red/green bell pepper
Feta Cheese
Garlic croutons (optional)
Drizzle on Greek Dressing
Greek Coleslaw
Mix shredded green cabbage with dressing and chopped veggies
March Seasonal Fruits
Apples
Bananas
Clementines
Grapefruit
Kiwis
Kumquat
Lemons
Limes
Mangos
Orange, navel
Pineapple
Tangerine
Bananas
Clementines
Grapefruit
Kiwis
Kumquat
Lemons
Limes
Mangos
Orange, navel
Pineapple
Tangerine
March 16, 2010
Banana Coconut Pie
Banana Coconut Pie
Crust:
1 ½ cups soaked almonds (measure after soaking)
pinch of sea salt
1 ½ cups chopped dates
1 Tbl pure maple syrup
Blend in a food processor with the s-blade until if forms large clumps or a ball.
Sprinkle a 9inch pie plate with some dried coconut. Then press the mixture onto the bottom and form small edges.
Filling:
1 cup raw cashews, soaked for 30min-1 hour and drained
½ cup water
3 Tbl pure maple syrup
½ tsp vanilla extract
¾ cup dried unsweetened coconut flakes/shreds
Put into VitaMix and blend until smooth. If using a regular blender, add the cashews, water, maple syrup and vanilla first and blend well. Slowly add the coconut and blend until smooth.
Pour into the shell and spread evenly.
I then refrigerate, putting the topping on right before I am ready to serve.
Topping:
4 bananas, sliced
3 Tbl dried unsweetened coconut flakes/shreds
Lay the bananas in circles, overlapping a little, on top of the cashew cream filling.
Sprinkle coconut on top and serve.
Notes: The bananas will start oxidizing quickly. The pie usually keeps its color about 4 hours in room temperature. I have also put the topping on and refrigerated it for an hour before serving or taking it to a potluck.
March 7, 2010
How to Sprout in a Jar
Start with a quart size jar and put 1 tablespoon of small seeds. (Azure Standard Sprouting Mix was handed out at the meeting. It includes alfalfa, clover, broccoli and radish).
Pour water to cover, they will expand. You will want to put some type of netting on the jar. (Use a sprouting lid, cut a screen or needlepoint plastic canvas and put it into a canning jar ring, use cheesecloth or tulle/fine netting and attach with a rubber band or use a new white knee high and secure on the top.
Soak overnight (or for 8-12 hours) In the morning you will drain off the water and pour a little more water in. Drain once again. Set at an angle to be sure it is well drained and let it set until you go to bed out of direct sunlight. Before you go to bed rinse and drain your sprouts.
You will want to rinse and drain your sprouts twice a day. A good routine is when you get up and once again before you go to bed.
In about 4-6 days (depending on the temperature in your house) you will see two small leaves appear. Put the jar closer to a window to “green” up during the day.
When ready, usually day 5 or 6 you will want to de-hull, dry well and refrigerate. I use a salad spinner but a bowl works as well. I put my sprouts into the spinner and fill with water. The hulls will float to the top. Pour them off and drain the water. Spin-dry or use a paper towel to dry well. Put the sprouts into a glass jar or container with a small paper towel inside.
These will keep well over a week in your refrigerator.
Put them on your salad, in your veggie sandwiches or in your Green Smoothies. Also you do want to "rotate" the different kinds of sprouts in your diet just as we "rotate" the greens in our smoothies.
The Sprout People have a great website with tons of information and supplies for sale. http://www.sproutpeople.com/
March 6, 2010
Honey Mustard Dressing
Adapted from Traci’s Transformational Kitchen Recipe Collection-Traci Sellers
½ cup almonaise
2 tsp vinegar (raw apple cider or red wine is good)
2 Tbl prepared mustard (brown, spicy, Dijon or yellow)
2 Tbl local honey
pinch of sea salt
pinch of fresh ground black pepper
Whisk together.
Another Great Honey Mustard Dressing
Mix equal parts of
Honey
Prepared Mustard (Dijon, yellow, spicy, etc)
Extra Virgin Olive Oil
Almonaise
½ cup pre-soaked almonds (soak almonds overnight and measure in the morning)
½ cup water
¼ tsp of sea salt
¼ tsp of evaporated cane juice (optional)
1 tsp nutritional yeast (optional)
Drizzle slowly 1 cup light tasting olive oil (Try Bragg’s Extra Virgin Olive Oil or use a “light” olive oil although not the best choice)
All at once, put 3 Tbl fresh squeezed lemon juice into the blender. The mixture immediately thickens. “Pour” into a bowl. This will actually not pour but ”plop” into your bowl.
Ranch Dressing
1 cups cashews (soaked for 30 minutes and drained)
¾ cup water
2 Tbl fresh lemon juice
½ tsp garlic powder
½ tsp onion powder
¼ heaping tsp sea salt
Blend well and mix in the following
1 tsp dried parsley
¼ tsp celery seed or dried dill
Balsamic Vinaigrette
½ cup Extra Virgin Olive Oil
¼ cup Balsamic Vinegar
1 Tbl Pure Maple Syrup
2 tsp dried basil (optional)
1 clove garlic, pressed
¼ tsp sea salt
Blend or shake!
Salad Dressing Basics
Making a great salad dressing is easy and fast to make. Start with a ratio of 2 parts fat and 1 part acid/sour. Add Seasonings, Salt and a Sweetener if desired. The ingredients can be put into a jar and shaken together or put into a blender and blended. Some suggestions for each category are below. Have fun!
Fats
Extra virgin cold pressed olive oil
Cold pressed oils, sesame, hemp
Almonaise, avocado, raw tahini, nuts/seeds
Acid/Sours
Raw unfiltered apple cider vinegar
Raw red wine vinegar, raw coconut vinegar
Balsamic vinegar, white wine vinegar
Lemon juice, lime juice
Orange juice, grapefruit juice
Salts
Sun dried sea salt
Himalayan salt
Nama shoyu
Miso, celery, dulse, kelp
Sweeteners
Honey
Raw agave nectar, 100% pure maple syrup
Sucanat, dried sugar cane
Dates, raisins, pear, apple, carrots, mango
Seasonings/Spicy
Herbs and spices-onion, garlic, ginger, pepper, cayenne, mustard, lovage, parsley, chives, thyme, oregano, basil, cilantro, tarragon, etc
Nutritional yeast flakes
Vegetable broth powder
Tomato powder or paste
March 4, 2010
Blended Salad
Blended Salad
4 Roma Tomatoes
1 cucumber
½-1 lemon, juiced
3 stalks of celery
Romaine Lettuce
Baby Spinach
1 avocado
Blend and top with your favorite seasoning.
We had several choices on Tuesday night including Herbamare Original, Herbamare Italian, Herbamare Spicy, Himalayan Salt, Mixed Pepper and Sea Salt with Kelp/Dulse.
MARCH GOAL: Make your own Salad Dressing & Sprout your own Sprouts!
February 28, 2010
Traci’s Transformational Health Principles
http://www.bestfoodist.com/TracisTransformationalKitchen/tabid/72/Default.aspx
This is a book that I would recommend reading for more information on the subjects that we are discussing in our group meeting.
This is a book that I would recommend reading for more information on the subjects that we are discussing in our group meeting.
Rainbow Slaw Salad
Here is another colorful salad demonstrated on video.
http://www.youtube.com/watch?v=P6udhV1h7iQ
She is using a Saladmaster Food Processor with cone #2
The veggies are sliced/grated and layered in a clear bowl.
Purple cabbage
Green cabbage
English cucumber
Zucchini
Celery
Carrots
Chioga beet (candy cane beet)
Golden beet
Apple
Top with the dressing of your choice.
http://www.youtube.com/watch?v=P6udhV1h7iQ
She is using a Saladmaster Food Processor with cone #2
The veggies are sliced/grated and layered in a clear bowl.
Purple cabbage
Green cabbage
English cucumber
Zucchini
Celery
Carrots
Chioga beet (candy cane beet)
Golden beet
Apple
Top with the dressing of your choice.
Family Rating System
Ask your family for help to find the recipes that work for you. In our family we have a rating system from 1-10, with 10 being the best. During the meal each member is asked to rate the recipe. 5 and above are keepers. A rating under 5 is usually a recipe that needs work or to never fix again. Let your family make suggestions on how you could make the recipe better.
When I try new recipes I like to write the date I fixed it on, my substitutions and finally my suggestions if I fix it again. A smiley face goes in the corner, which helps me later identify the ones we like.
When I try new recipes I like to write the date I fixed it on, my substitutions and finally my suggestions if I fix it again. A smiley face goes in the corner, which helps me later identify the ones we like.
Simply Couscous Salad
From the Kitchen of Two Sisters
http://www.thetwosisters.com/
After tasting this salad, you’ll soon find yourself buying couscous in bulk!
Serves 6
Preparation Time: 30 minutes
Ingredients
2 cups dry couscous-soaked*
1 large tomato, chopped
1 (15-ounce) can black olives, sliced
1 cup broccoli florets
1 cup cauliflower florets
1 green pepper, chopped 1 bunch green onion, thinly sliced
1 carrot, grated
Dressing
1 cup olive oil
1/3 cup apple cider vinegar or lemon juice
1/3 cup Bragg Liquid Aminos, tamari, or soy sauce
2 tablespoons Dijon mustard
1 tablespoon dill
1 teaspoon pepper
1. In a large bowl, combine the soaked couscous with all of the vegetables.
2. In a separate bowl, combine the dressing ingredients, using a wire whisk.
3. Add the dressing to the salad and toss well.
*To soak couscous, place in a bowl and add enough hot water to cover, plus 1 inch. Soak for 10 minutes.
Julia’s Notes:
I used whole-wheat couscous and also Nama Shoyu for the 1/3 cup tamari.
This was served at the February Meeting.
http://www.thetwosisters.com/
After tasting this salad, you’ll soon find yourself buying couscous in bulk!
Serves 6
Preparation Time: 30 minutes
Ingredients
2 cups dry couscous-soaked*
1 large tomato, chopped
1 (15-ounce) can black olives, sliced
1 cup broccoli florets
1 cup cauliflower florets
1 green pepper, chopped 1 bunch green onion, thinly sliced
1 carrot, grated
Dressing
1 cup olive oil
1/3 cup apple cider vinegar or lemon juice
1/3 cup Bragg Liquid Aminos, tamari, or soy sauce
2 tablespoons Dijon mustard
1 tablespoon dill
1 teaspoon pepper
1. In a large bowl, combine the soaked couscous with all of the vegetables.
2. In a separate bowl, combine the dressing ingredients, using a wire whisk.
3. Add the dressing to the salad and toss well.
*To soak couscous, place in a bowl and add enough hot water to cover, plus 1 inch. Soak for 10 minutes.
Julia’s Notes:
I used whole-wheat couscous and also Nama Shoyu for the 1/3 cup tamari.
This was served at the February Meeting.
February 27, 2010
French Green Salad
French Green Salad
From Fit for Life-Diamond
1 head lettuce, butter, limestone or red leaf
1 cup arugula, coarsely chopped (optional)
3 Tbl olive oil
1 Tbl fresh lemon juice
¼- ½ tsp sea salt, seasoned salt or salt-free seasoning
Fresh ground black pepper
Wash and thoroughly dry lettuce and arugula. Break lettuce in to bite-size pieces, discarding center stalk of each leaf.
Combine lettuce and arugula in large bowl.
Add oil and toss well.
Add lemon juice, sea salt, and pepper to taste, and toss gently so lettuce does not become wilted.
Serves 2
This was served at the February Meeting.
Tip: This salad kept very well because it was tossed with oil first, then tossed with the lemon. We ate the leftovers for lunch the following day and the next morning I put the rest into our Green Smoothie.
From Fit for Life-Diamond
1 head lettuce, butter, limestone or red leaf
1 cup arugula, coarsely chopped (optional)
3 Tbl olive oil
1 Tbl fresh lemon juice
¼- ½ tsp sea salt, seasoned salt or salt-free seasoning
Fresh ground black pepper
Wash and thoroughly dry lettuce and arugula. Break lettuce in to bite-size pieces, discarding center stalk of each leaf.
Combine lettuce and arugula in large bowl.
Add oil and toss well.
Add lemon juice, sea salt, and pepper to taste, and toss gently so lettuce does not become wilted.
Serves 2
This was served at the February Meeting.
Tip: This salad kept very well because it was tossed with oil first, then tossed with the lemon. We ate the leftovers for lunch the following day and the next morning I put the rest into our Green Smoothie.
Rainbow Salad
This was a beautiful and simple salad tray that was served at the February Meeting. I grouped my chopped, sliced, grated and julienne vegetables according to the colors of the rainbow. I used a large round platter and arranged them in lines.
Tomatoes and red bell pepper, chopped
Carrots and Sweet Potato, shredded
Corn and yellow bell pepper
Celery, cucumber, sugar snap peas
Purple cabbage, shredded
I garnished the tray with parsley and served with a large bowl of leafy mixed greens and salad dressing.
Here are some color suggestions:
Red:
Roma Tomatoes, Red bell pepper, red radishes, beets
Orange:
Carrots, Orange bell pepper, sweet potato, butternut squash, golden beet
Yellow:
Corn, Yellow bell pepper, yellow squash, sweet banana peppers
Green:
Celery, green onion, green cabbage, cucumber, zucchini, sugar snap peas, peas, broccoli, asparagus, snow peas, brussel sprouts
Blue Indigo Violet (Purple):
Red onion, red/purple cabbage
White:
Sweet onion, Cauliflower, Jicama, Turnip, Parsnip, Fennel
Be creative, pick two colors and alternate in rings or squares. Drizzle with dressing and serve as is or serve with leafy greens. Have fun!
Tomatoes and red bell pepper, chopped
Carrots and Sweet Potato, shredded
Corn and yellow bell pepper
Celery, cucumber, sugar snap peas
Purple cabbage, shredded
I garnished the tray with parsley and served with a large bowl of leafy mixed greens and salad dressing.
Here are some color suggestions:
Red:
Roma Tomatoes, Red bell pepper, red radishes, beets
Orange:
Carrots, Orange bell pepper, sweet potato, butternut squash, golden beet
Yellow:
Corn, Yellow bell pepper, yellow squash, sweet banana peppers
Green:
Celery, green onion, green cabbage, cucumber, zucchini, sugar snap peas, peas, broccoli, asparagus, snow peas, brussel sprouts
Blue Indigo Violet (Purple):
Red onion, red/purple cabbage
White:
Sweet onion, Cauliflower, Jicama, Turnip, Parsnip, Fennel
Be creative, pick two colors and alternate in rings or squares. Drizzle with dressing and serve as is or serve with leafy greens. Have fun!
The Shopper’s Guide to Pesticides
The www.EWG.org created The Shopper’s Guide to Pesticides, a printable list and guide that ranks pesticide contamination levels in 47 popular fruits and vegetables. The list contains produce that the EWG recommends you buy organic, as well as those that contain the lowest amount of pesticides and can be purchased in a non-organic state.
"We created the list so you can prioritize what you're going to spend your organic dollars on," Rosenthal says. "This way you can buy organic apples but save money by buying conventionally grown peas because you know they contain fewer pesticides."
The Shopper’s Guide to Pesticides (The Clean 15 and the Dirty Dozen)
http://www.foodnews.org/EWG-shoppers-guide-download-final.pdf
Full List of 47 popular fruits and vegetables
http://www.foodnews.org/fulllist.php
"We created the list so you can prioritize what you're going to spend your organic dollars on," Rosenthal says. "This way you can buy organic apples but save money by buying conventionally grown peas because you know they contain fewer pesticides."
The Shopper’s Guide to Pesticides (The Clean 15 and the Dirty Dozen)
http://www.foodnews.org/EWG-shoppers-guide-download-final.pdf
Full List of 47 popular fruits and vegetables
http://www.foodnews.org/fulllist.php
February 22, 2010
Variations of Green Smoothies
Variations of Green Smoothies
This is copied from Victoria Boutenko’s Newsletter from RawFamily.com
There is an unlimited variety of possible ways to create a perfect green smoothie. With dozens of edible greens and hundreds of fruits appearing throughout the year, we have a chance to partake in a new green smoothie every day. Each new type of apple or pear or citrus brings a different nuance to this healthful drink. To illustrate these immense opportunities, Sergei and his girlfriend Brianna have documented 15 different green smoothies in the following video clip. Sergei’s intention is to encourage the viewer to experiment, have fun and improve health all at the same time. Enjoy!
http://www.greenforlife.com/15-smoothies-in-3-mins.htm
#1. 1 Banana, 1 Papaya, 2 leaves Swiss Chard, 2 cups water
#2. 1 bunch Dandelions, 1 Banana, 1 Pear, 1 Mango, 2 cups water
#3. 3 leaves of Romaine Lettuce, ½ an Avocado, ½ Fuji Apple, 1 Banana, 2 cups water
#4. 5 leaves of Purple Kale, ½ Orange, ½ Fuji Apple, small piece of Ginger, ½ an Avocado, Orange slices to decorate.
#5. 1 cup frozen Strawberries, 1 Banana, 1 Mango, 2 cups water, 2 leaves Rainbow Chard
#6. 1 large handful of Spinach, 1 Banana, 1 cup frozen Strawberries, 1 Orange, small piece of Ginger, 2 cups water
#7. 1 young Coconut, ½ of a small Pineapple, ½ Pear, 5 Leaves of Romaine Lettuce
#8. 1 cup frozen Raspberries, 5 leaves Red Leaf Lettuce, 1 Red Apple, 1 Green Apple, ½ of a small Pineapple, 2 cups water
#9. 1 large handful of Spinach, ¾ of Orange Bell Pepper, ½ an Avocado, 3 cloves Garlic, 2 Tomatoes, 2 cups of water (Savory Smoothie)
#10. ½ an Avocado, 2 Tomatoes, pinch of Cayenne Pepper, pinch of Salt, ½ of a Red Onion, 1 bunch Parsley, 1 Orange Bell Pepper, 2 cups water (Savory Smoothie)
#11. 2 Bananas, 3 pieces of Celery, 1 head of Red Leaf Lettuce, 2 cups water
#12. 2 leaves Purple Kale, 2 leaves Collard Greens, 2 Bananas, ½ an Asian Pear, 2 cups water, 1 cup frozen Raspberries
#13. 1 cup frozen Blueberries, ¼ pound Spinach, 1 Orange, 1 cup water
#14. 4 Tomatoes, 1 Red Bell Pepper, 1bunch Basil, ½ an Avocado
#15. 1 young Coconut, Carrot tops from young carrots, ½ an Avocado 1 banana, 2 cups water.
This is copied from Victoria Boutenko’s Newsletter from RawFamily.com
There is an unlimited variety of possible ways to create a perfect green smoothie. With dozens of edible greens and hundreds of fruits appearing throughout the year, we have a chance to partake in a new green smoothie every day. Each new type of apple or pear or citrus brings a different nuance to this healthful drink. To illustrate these immense opportunities, Sergei and his girlfriend Brianna have documented 15 different green smoothies in the following video clip. Sergei’s intention is to encourage the viewer to experiment, have fun and improve health all at the same time. Enjoy!
http://www.greenforlife.com/15-smoothies-in-3-mins.htm
#1. 1 Banana, 1 Papaya, 2 leaves Swiss Chard, 2 cups water
#2. 1 bunch Dandelions, 1 Banana, 1 Pear, 1 Mango, 2 cups water
#3. 3 leaves of Romaine Lettuce, ½ an Avocado, ½ Fuji Apple, 1 Banana, 2 cups water
#4. 5 leaves of Purple Kale, ½ Orange, ½ Fuji Apple, small piece of Ginger, ½ an Avocado, Orange slices to decorate.
#5. 1 cup frozen Strawberries, 1 Banana, 1 Mango, 2 cups water, 2 leaves Rainbow Chard
#6. 1 large handful of Spinach, 1 Banana, 1 cup frozen Strawberries, 1 Orange, small piece of Ginger, 2 cups water
#7. 1 young Coconut, ½ of a small Pineapple, ½ Pear, 5 Leaves of Romaine Lettuce
#8. 1 cup frozen Raspberries, 5 leaves Red Leaf Lettuce, 1 Red Apple, 1 Green Apple, ½ of a small Pineapple, 2 cups water
#9. 1 large handful of Spinach, ¾ of Orange Bell Pepper, ½ an Avocado, 3 cloves Garlic, 2 Tomatoes, 2 cups of water (Savory Smoothie)
#10. ½ an Avocado, 2 Tomatoes, pinch of Cayenne Pepper, pinch of Salt, ½ of a Red Onion, 1 bunch Parsley, 1 Orange Bell Pepper, 2 cups water (Savory Smoothie)
#11. 2 Bananas, 3 pieces of Celery, 1 head of Red Leaf Lettuce, 2 cups water
#12. 2 leaves Purple Kale, 2 leaves Collard Greens, 2 Bananas, ½ an Asian Pear, 2 cups water, 1 cup frozen Raspberries
#13. 1 cup frozen Blueberries, ¼ pound Spinach, 1 Orange, 1 cup water
#14. 4 Tomatoes, 1 Red Bell Pepper, 1bunch Basil, ½ an Avocado
#15. 1 young Coconut, Carrot tops from young carrots, ½ an Avocado 1 banana, 2 cups water.
February 20, 2010
Marinated Mushrooms
Marinated Mushrooms
from Nomi Shannon’s 2009 Holiday Recipes e-booklet
Yield: 8-10 servings
Preparation time: 45 minutes
This dish can be prepared 1-4 days in advance of your event. Keep it tightly covered in the refrigerator and toss the ingredients once a day. If you make it the same day it is served, allow at least two hours for it to marinate at room temperature before serving, tossing the ingredients often.
Marinated Mushrooms Ingredients
8 Portabello mushrooms
½ cup extra virgin olive oil
2 green onions, thinly sliced
¼ cup minced fresh parsley
3 Tablespoons fresh lemon juice (or apple cider vinegar)
2 Tablespoons finely minced onion
2 Tablespoons Nama Shoyu
2 cloves garlic, finely minced or crushed
1 teaspoon sea salt
Remove the stems and gills (scrape out with tip of spoon) from the mushrooms and wipe the caps clean with a damp cloth or paper towel. Cut each mushroom cap in half, then thinly slice it. Place all of the remaining ingredients in a shallow bowl, add the mushroom slices, and gently toss until they are evenly coated. Let marinate at room temperature for one hour. Cover and refrigerate, tossing occasionally. Bring to room temperature before serving.
This was served at the February meeting using 2 - 8oz pkgs of sliced baby portabella mushrooms.
Nomi’s website is: www.RawGourmet.com
from Nomi Shannon’s 2009 Holiday Recipes e-booklet
Yield: 8-10 servings
Preparation time: 45 minutes
This dish can be prepared 1-4 days in advance of your event. Keep it tightly covered in the refrigerator and toss the ingredients once a day. If you make it the same day it is served, allow at least two hours for it to marinate at room temperature before serving, tossing the ingredients often.
Marinated Mushrooms Ingredients
8 Portabello mushrooms
½ cup extra virgin olive oil
2 green onions, thinly sliced
¼ cup minced fresh parsley
3 Tablespoons fresh lemon juice (or apple cider vinegar)
2 Tablespoons finely minced onion
2 Tablespoons Nama Shoyu
2 cloves garlic, finely minced or crushed
1 teaspoon sea salt
Remove the stems and gills (scrape out with tip of spoon) from the mushrooms and wipe the caps clean with a damp cloth or paper towel. Cut each mushroom cap in half, then thinly slice it. Place all of the remaining ingredients in a shallow bowl, add the mushroom slices, and gently toss until they are evenly coated. Let marinate at room temperature for one hour. Cover and refrigerate, tossing occasionally. Bring to room temperature before serving.
This was served at the February meeting using 2 - 8oz pkgs of sliced baby portabella mushrooms.
Nomi’s website is: www.RawGourmet.com
Green Smoothies
It is time to branch out on Green Smoothies and start to vary your greens. Mild greens available in the grocery store this month are kale, romaine, green leaf, red leaf, collards and sometimes boston/butter lettuce. You can also use the tops of beets, radish, celery and carrots. Try adding a small amount of beet greens, mustard greens, cilantro, curly parsley or flat parsley.
Here is a link to Shopping for Greens
http://www.youtube.com/watch?v=kuphBzV7Evs (Part 1)
http://www.youtube.com/watch?v=AEa5Epb1v1k (Part 2)
Here is a link to Shopping for Greens
http://www.youtube.com/watch?v=kuphBzV7Evs (Part 1)
http://www.youtube.com/watch?v=AEa5Epb1v1k (Part 2)
February 12, 2010
Christmas Kale
Christmas Kale
serves 4
When kale is cut into thin strips and marinated in a dressing, it has a wonderful soft and fluffy texture that makes it delightful in salads. This nutritious salad is visually beautiful, and sure to become a staple recipe for yourself, family, and friends.
Ingredients:
· 1 bunch dinosaur or curly kale, stems removed
· 1/4 c pinenuts
· 1/2 red bell pepper, diced
· 1/2 c kalamata olives, pitted and sliced
· 2 T olive oil
· 2 T lemon juice
· 1/2 t sea salt
· 1/4 t black pepper
Stack three leaves of kale and roll tightly. Cut the kale into thin strips. Add remaining ingredients, and massage dressing in with hands. Allow to stand 15 minutes before serving.
Variations:
Mediterranean Kale with Pine Nuts and Raisins
Leave out the red bell pepper and olives. Add golden raisins.
Mediterranean Parsley
Replace kale with minced fresh parsley. You do not need to work the dressing into the parsley with your hands: just toss everything together with a rubber spatula.
Mediterranean Kale (Christmas Kale) Video
This is by Jennifer Cornbleet and the original name is Mediterranean Kale but I think she did a segment for a TV show and it was around Christmas so she renamed it. Here is the link to the video if you like to watch.
http://www.youtube.com/watch?v=ykedcGpo1Jk&feature=related
Here is her site with several videos, scroll down to get to the Mediterranean Kale
http://www.learnrawfood.com/VideoClips.htm
Here is the page with the Christmas Kale recipe plus others.
http://www.learnrawfood.com/cbs2_chicagocooks_12,02,02.htm
My typed out recipe includes the variations in her cookbook.
This was served at the February meeting using Curly Kale.
serves 4
When kale is cut into thin strips and marinated in a dressing, it has a wonderful soft and fluffy texture that makes it delightful in salads. This nutritious salad is visually beautiful, and sure to become a staple recipe for yourself, family, and friends.
Ingredients:
· 1 bunch dinosaur or curly kale, stems removed
· 1/4 c pinenuts
· 1/2 red bell pepper, diced
· 1/2 c kalamata olives, pitted and sliced
· 2 T olive oil
· 2 T lemon juice
· 1/2 t sea salt
· 1/4 t black pepper
Stack three leaves of kale and roll tightly. Cut the kale into thin strips. Add remaining ingredients, and massage dressing in with hands. Allow to stand 15 minutes before serving.
Variations:
Mediterranean Kale with Pine Nuts and Raisins
Leave out the red bell pepper and olives. Add golden raisins.
Mediterranean Parsley
Replace kale with minced fresh parsley. You do not need to work the dressing into the parsley with your hands: just toss everything together with a rubber spatula.
Mediterranean Kale (Christmas Kale) Video
This is by Jennifer Cornbleet and the original name is Mediterranean Kale but I think she did a segment for a TV show and it was around Christmas so she renamed it. Here is the link to the video if you like to watch.
http://www.youtube.com/watch?v=ykedcGpo1Jk&feature=related
Here is her site with several videos, scroll down to get to the Mediterranean Kale
http://www.learnrawfood.com/VideoClips.htm
Here is the page with the Christmas Kale recipe plus others.
http://www.learnrawfood.com/cbs2_chicagocooks_12,02,02.htm
My typed out recipe includes the variations in her cookbook.
This was served at the February meeting using Curly Kale.
February 11, 2010
February Seasonal Fruits
Apples
Bananas
Clementines
Grapefruit
Kiwis
Kumquat
Lemons
Oranges, navel
Pineapple
Star fruit
Tangerines
February 8, 2010
Carrot Salad
Carrot Salad
2 cups raisins
1 cup fresh pineapple, diced fine
3 cups carrots, grated
3 Tbl extra virgin olive oil
2 Tbl lemon juice
1 Tbl honey
1/4 tsp salt
1/8 tsp white pepper
Mix in bowl and chill. Top with cinnamon and serve. Adjust the quantities of pineapple, carrots and raisins to your taste.
This was served at the February meeting.
2 cups raisins
1 cup fresh pineapple, diced fine
3 cups carrots, grated
3 Tbl extra virgin olive oil
2 Tbl lemon juice
1 Tbl honey
1/4 tsp salt
1/8 tsp white pepper
Mix in bowl and chill. Top with cinnamon and serve. Adjust the quantities of pineapple, carrots and raisins to your taste.
This was served at the February meeting.
February 7, 2010
FEBRUARY GOAL: Eat a Salad Every Day!
Helpful Tips:
· Plan ahead, write a menu for the week and have all the ingredients on hand. Prep what you can for the week as soon as you get home from the store.
· Prep your lettuce every 3-4 days. I tear (never cut) my lettuce into bite size or sandwich size pieces. I wash and spin it dry. Put it into a baggie or bowl with an unbleached paper towel. Include romaine, red leaf lettuce, green leaf lettuce and baby spinach.
· Each week prepare carrot sticks and celery sticks. Keep these in a covered bowl of water in your refrigerator.
· When you are fixing a meal with veggies, always prep extra. You already have the knife, cutting board and mess going. Cut one for your recipe and the other to put in your salads or even to throw in your green smoothies.
· Get in the habit of eating a raw food first. When leaving for a party or other function with food, eat an apple on the way. Make a green smoothie or pudding before you go.
· When you go to a buffet, it is so much easier to switch the dinner plate with the salad plate. When I remember, I fill my large dinner plate with the salad bar fare, I then return for the entrees and veggies using my small salad plate.
Kid Tips:
· 20 minutes before a meal set out a veggie tray with their favorite dip.
· Let your children help you pick out the veggies and help prepare them for the meal.
Basic Green Salad
- Start with a base of one to three types of lettuce.
- Add your veggies of choice.
- Top with your favorite salad dressing.
It’s your turn!
Be sure to post your green salad combinations.
January 31, 2010
Putting it all Together:My Example of a Typical Green Smoothie
My long example of how it all goes/comes together by the end of the year.
This evening I made a Green Smoothie for my son and me before leaving for an activity.
*I started with 2 cups of water and
*Added a whole container of organic baby spinach from Walmart. The container says 5oz but it varies from 6-9oz.
*I then added four bananas. These were very ripe and what remains will be peeled, bagged and put into the freezer for smoothies another day.
*I added some frozen peaches. These came from Porter back in July. I had bought a case, washed, cut them all in half, took out the seed and froze them on a cookie sheet. When frozen I bagged them.
*Grapes. At the end of the week there were two partial bunches of grapes that had a bad one or two. I washed and pulled off the stems and froze in a baggie.
*A handful of mangoes. A few weeks ago I bought a case of mangos from Sam’s or from the Asian store in Tulsa. At the end of the week, what we didn’t eat I peeled and cut into chunks and froze in sandwich baggies.
*Handful of frozen kale. I also freeze any greens that are extra from the garden or from the weeks groceries. To freeze greens, I wash and spin dry and then bag. When you are ready for them just reach into the freezer, pull out a bag and break off the amount you want to use. The greens might shatter or fall in to little pieces but just throw them in froze. I may go out to the garden and pick dandelions, cilantro, parsley or mint along with other greens. Swiss Chard is a long lasting continual grower during the season.
This was blended well and poured into 2 1qt glasses.
There is no waste with your fruit or greens, just freeze at the end of the week cutting out any bad spots, etc.
The variations are endless. If you like your smoothies cold, remember to add something frozen, either greens, fruit or ice cubes.
Some people like to add extras such as:
Kelp, dulse, flax seed, hemp seed, chia seed gel, coconut oil, liquid of a young coconut, meat of young coconut, bee pollen, aloe vera, ginger, raw cacao, lemon peel, sprout, goji berries, acai berries, raw wheat germ, avocado, maca root, pomegranate, nutritional yeast, cayenne or wheatgrass juice.
I personally add 1 Tbl of fresh ground flax seed to the top of my smoothie and eat with a spoon. I then drink the rest. My latest addition is wheatgrass that I am growing.
This evening I made a Green Smoothie for my son and me before leaving for an activity.
*I started with 2 cups of water and
*Added a whole container of organic baby spinach from Walmart. The container says 5oz but it varies from 6-9oz.
*I then added four bananas. These were very ripe and what remains will be peeled, bagged and put into the freezer for smoothies another day.
*I added some frozen peaches. These came from Porter back in July. I had bought a case, washed, cut them all in half, took out the seed and froze them on a cookie sheet. When frozen I bagged them.
*Grapes. At the end of the week there were two partial bunches of grapes that had a bad one or two. I washed and pulled off the stems and froze in a baggie.
*A handful of mangoes. A few weeks ago I bought a case of mangos from Sam’s or from the Asian store in Tulsa. At the end of the week, what we didn’t eat I peeled and cut into chunks and froze in sandwich baggies.
*Handful of frozen kale. I also freeze any greens that are extra from the garden or from the weeks groceries. To freeze greens, I wash and spin dry and then bag. When you are ready for them just reach into the freezer, pull out a bag and break off the amount you want to use. The greens might shatter or fall in to little pieces but just throw them in froze. I may go out to the garden and pick dandelions, cilantro, parsley or mint along with other greens. Swiss Chard is a long lasting continual grower during the season.
This was blended well and poured into 2 1qt glasses.
There is no waste with your fruit or greens, just freeze at the end of the week cutting out any bad spots, etc.
The variations are endless. If you like your smoothies cold, remember to add something frozen, either greens, fruit or ice cubes.
Some people like to add extras such as:
Kelp, dulse, flax seed, hemp seed, chia seed gel, coconut oil, liquid of a young coconut, meat of young coconut, bee pollen, aloe vera, ginger, raw cacao, lemon peel, sprout, goji berries, acai berries, raw wheat germ, avocado, maca root, pomegranate, nutritional yeast, cayenne or wheatgrass juice.
I personally add 1 Tbl of fresh ground flax seed to the top of my smoothie and eat with a spoon. I then drink the rest. My latest addition is wheatgrass that I am growing.
Where are good places to get organic apples, pears and peaches?
My answer from a small town in Southeast Kansas:
I get some at Walmart when available. I am always on the lookout for organic produce. Lately I have been able to purchase organic apples and pears from AzureStandard.com. (There is a local delivery) The prices have been good and they have been great tasting. In the fall I was able to get organic nectarines from Azure that were also great. Otherwise I used to go to Tulsa, OK-Wild Oats/Whole Foods or when I travel I usually stop at a similar store. During the spring, summer and winter I buy greens and other produce from the Mitchell Family Farm or from Farmers Market on Thursday afternoons & Saturday morning. I also grow some of my own. Anyone have any other suggestions?
I get some at Walmart when available. I am always on the lookout for organic produce. Lately I have been able to purchase organic apples and pears from AzureStandard.com. (There is a local delivery) The prices have been good and they have been great tasting. In the fall I was able to get organic nectarines from Azure that were also great. Otherwise I used to go to Tulsa, OK-Wild Oats/Whole Foods or when I travel I usually stop at a similar store. During the spring, summer and winter I buy greens and other produce from the Mitchell Family Farm or from Farmers Market on Thursday afternoons & Saturday morning. I also grow some of my own. Anyone have any other suggestions?
January 30, 2010
When is the best time to drink a Green Smoothie?
The best time to drink your green smoothie is whenever it fits in your schedule. Fruit is best in the morning or anytime on an empty stomach. (At least two hours after a meal or at least 20 minutes before a meal.
Hopefully you have found a rhythm/routine that works for you this month. Don’t be afraid to change with the seasons. In winter we tend to have them for lunch. Summer time it might be first thing in the morning. Fall maybe for mid morning snack. Spring it could be the mid afternoon snack. We have tried it all and it changes with the seasons and schedules.
Hopefully you have found a rhythm/routine that works for you this month. Don’t be afraid to change with the seasons. In winter we tend to have them for lunch. Summer time it might be first thing in the morning. Fall maybe for mid morning snack. Spring it could be the mid afternoon snack. We have tried it all and it changes with the seasons and schedules.
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