KATE’S BABY GARLIC DILLED POTATOES

INGREDIENTS:

5 C new potatoes, very small*

2 T butter

1 t dill weed

2 t minced garlic**

TO PREPARE:

1. Wash, trim and dry new small potatoes (* or use larger ones, cut to 1 or 1 ½”)

2. Place in baking dish and dot with the butter. Sprinkle on the dill weed and minced garlic.

3. Place in a 450 oven for about 15 minutes, reducing heat to 350 for another 45 minutes.

** A real garlic lover will want to put in about 2 T!!

TIP: if serving with Kate’s Salmon Pie, put these potatoes in the oven first; when reducing heat to 350, put your salmon pie in the oven right next to the potatoes!

KATE’S SALMON PIE

INGREDIENTS (filling):

1½ C cooked, de-boned, flaked salmon (Sockeye preferably)

3 eggs

2/3 C sour cream

1/3 C mayonnaise

1 t. Tabasco sauce

2 t. minced onion

1½ t. dill weed

2 C grated cheddar cheese, medium

INGREDIENTS (crust):

½ C whole wheat flour

½ C unbleached white flour

¼ t. salt

1/3 C butter, slightly soft

2 C grated cheddar cheese, medium

2/3 C sliced almonds

TO PREPARE:

1. In medium bowl, mix together whole wheat and unbleached white flours and salt.

2. Cut in the butter with pastry cutter.

3. Blend in the grated cheddar and sliced almonds until evenly mixed.

4. Press into 8” pie plate, reserving ¼ C of mixture for topping. Set aside while mixing the filling.

5. In another bowl, put flaked salmon, eggs, sour cream, mayonnaise, Tabasco sauce, dill weed and minced onion, mixing well after each addition. 6. Finally, add grated cheddar mixing thoroughly. Pour into prepared pie shell. Sprinkle reserved crust mixture over top of filling.

7. Bake @ 350F for about 45 minutes. (Filling will puff up and be fairly solid when tapped with a fork).

8. Let stand for about 5 minutes before serving.

Sumptuous when partnered with my Baby Garlic Dilled Potatoes and a good coleslaw!

KATE’S COLESLAW

INGREDIENTS:

2 C finely chopped cabbage

1 C grated carrot (~ 1 large)

2 T finely minced onion

½ C mayonnaise

½ C Miracle Whip

4 T whipping cream

1 T white sugar*

1 T lemon juice

1 T celery seed

1 t. paprika

TO PREPARE:

1. In large bowl, mix together cabbage, carrot, and onion.

2. In a small bowl, combine mayonnaise, Miracle Whip, whipping cream, white sugar*, lemon juice, celery seed and paprika.

3. Mix thoroughly and pour over vegetables.

4. Cover and let stand in refrigerator for a few hours before serving, allowing the flavours to mellow and mingle!

*sugar may be substituted with about ½ t. stevia powder.

AVOCADO SALSA (VEGAN, GLUTEN-FREE)

*This recipe is reprinted with permission from www.godairyfree.org.

INGREDIENTS:

1 medium tomato, peeled and diced

3⁄4 cup English cucumber, diced

1⁄2 hot banana pepper, seeded and chopped

2 tsp. onion, minced

1 clove garlic, minced

2 tsp. cilantro, chopped

1⁄2 avocado, peeled and chopped

Juice of half a lime or lemon 1

⁄2 cup natural soy yogurt

HOW TO PREPARE:

1. Mix all ingredients together, taste for seasonings and adjust to taste.

2. Cover and refrigerate until needed.

Makes 1 cup

Banana Almond Hemp Shake

*This recipe was reprinted with permission from www.godairyfree.org

INGREDIENTS:

2 bananas, peeled

1/2 cup water
1 soft date, pitted
1/4 teaspoon almond extract
4 Tbsp of a hemp protein & fiber powder of your choice
1 cup ice

TO PREPARE:

1. Blend all of the ingredients until smooth.

2. Pour into the glass of your choice and enjoy.

3-Ingredient PB Cookies (GLUTEN-FREE, SOY-FREE)

*This recipe is reprinted with permission from www.godairyfree.org.

INGREDIENTS:

1 cup Peanut Butter

1 cup Sugar

1 Egg

HOW TO PREPARE:

1. Preheat the oven to 325.

2. Combine all ingredients and blend well.

3. Drop by the Tablespoon onto a baking sheet and flatten with a fork.

4. Bake for 8 to 12 minutes, or until done.

ENJOY…

INGREDIENTS:

2 med-large avocados

3/4 cup Agave nectar or to taste

1/2 cup Cacao Powder

1/4 cup water

HOW TO PREPARE:

1. Combine all ingredients in a food processor and blend until super creamy and smooth.

2. You will have to use a rubber spatula to fold the ingredients together and continue processing until desired consistency is reached.

It will last about two to three days in the fridge. Makes four servings.

*This recipe was reprinted with permission from www.godairyfree.org

This recipe comes from Wildwood Foods, the makers of various organic soy products, such as tofu, soy yogurt, and many others.

INGREDIENTS:

1 package Wildwood Plain Tofu

1 cup water

1/4 cup soy sauce

8 oz package rice noodles

SAUCE:

3 cloves garlic, minced

1 Tbsp fresh ginger root, grated

1/4 cup water

1/4 cup soynut butter or smooth peanut butter

3 Tbsp soy sauce

3 Tbsp cider vinegar

1 Tbsp sesame oil

GARNISH:

1/2 cup chopped peanuts

1/4 cup cilantro leaves

1 lime, cut into wedges

TO PREPARE:

1. Cut tofu into 1/4″ slices.

2. Marinate in 1 C of water and 1/4 C soy sauce for 10 minutes.

3. Transfer to a baking sheet and bake for 25-30 minutes at 400 degrees, turning once.

4. Remove from oven and let cool.

5. Tear cooled tofu in bite-sized pieces.

6. Add garlic, ginger, water, soynut butter or peanut butter, soy sauce, vinegar, and oil to food processor and blend well.

7. Cook noodles according to package directions.

8. Transfer noodles to a serving bowl.

9. While noodles are still hot, top with the sauce and tofu pieces.

10. Garnish with the cilantro leaves and chopped peanuts. Squeeze lime over noodles. Serve immediately.

*This recipe was reprinted with permission from www.godairyfree.org

INGREDIENTS:

2/3 cup chocolate almond milk, sweetened or unsweetened

1 small, ripe, frozen banana

2 Tbsp almond butter (I loooove the creamy raw almond butter from trader joe’s)

1 Tbsp flax seeds (I can never resist throwing these in)

5 sizable ice cubes (optional)

TO PREPARE:

1. Add all to a blender, except the ice, and blend until smooth.

2. If desired, add one cube at a time until your perfect consistency is reached.

*This recipe was reprinted with permission from www.godairyfree.org

This recipe has been fine-tuned many times over by Kate Ekman, a passionate lover of the natural side of food.

INGREDIENTS:

3/4 cup oil (adjusted by Kate per comments below)

1/3 cup packed brown sugar

Up to 1/4 cup cane sugar

2 tsp pure vanilla extract

2 Tbsp whole flax seeds (grind them and) + 6T water OR 5T preground flax seeds + 6T water

1-1/4 cups flour

2 tsp cinnamon

1 tsp baking soda

1/2 tsp salt

3 cups oats

1/2 cup unsalted pumpkin seeds

1/2 cup golden raisins

1/2 cup dried cranberries

TO PREPARE:

1. Preheat oven to 350°F.

2. In a large mixing bowl, mix oil, brown sugar, sugar, and vanilla until light and fluffy.

3. In a small separate bowl, mix ground flax with water and set aside. In another bowl, combine flour, cinnamon, baking soda, and salt.

4. Add flax mixture to wet mixture until well blended and then gradually add dry mixture until well blended. 5. Stir in oats, dried fruit, and seeds in small batches.

6. On a baking sheet lined with foil or parchment paper (or a nonstick cookie sheet) drop the dough by 1/3 cupfuls and pat down slightly.

7. Bake for 15-17 minutes or until edges begin to brown. Let stand for 3 minutes before removing from baking sheet.

*This recipe was reprinted with permission from www.godairyfree.org

From Susan Russo of Fit Fare and Food Blogga.

Serves 4

INGREDIENTS:

6-8 cups arugula

1 cup sliced strawberries

1-1 ½ cup sugar snap peas

Dressing:

1 Tbsp extra-virgin olive oil

1 Tbsp white balsamic vinegar

1 Tbsp fresh lemon juice

Pinch of grated lemon zest

½ Tbsp water

Salt and pepper, to taste

A handful of thinly sliced fresh basil

A handful of fresh torn mint leaves

TO PREPARE:

1. For the dressing, whisk all of the ingredients in a small bowl.

2. The sugar snap peas can be eaten raw or cooked. To cook, simply drop in boiling water for 2 minutes; drain and plunge into a bowl of ice water. This will stop the cooking process and preserve the peas and bright green color.

3. For the salad, divide the arugula, strawberries, and sugar snap peas evenly among four plates.

4. Add dressing; top with fresh basil and mint.

All of the amino acids and basic proteins are contained within wheatgrass. Through the juicing process, the grass is broken down, making it easier to digest and raising enzyme activity. Wheatgrass juice has high alpha and beta carotene contents, precursors of vitamin A, which have significant immune enhancing properties, including the promotion of T-cells. High levels of anti-oxidants, such as these carotenoids, are associated with a reduced risk of cancer and cardiovascular disease. These grasses are an abundance source of antioxidants Vitamins C and Vitamin E, the latter in the water soluble form of a-tocopherol succinate; which has the ability to increase production of prolactin and growth hormone in the pituitary gland. Dr. Shibamoto, of the University of California, discovered a powerful new antioxidant in barley grass juice, called 2”-0-GIV, an iso-flavonoid that is soluble in both water and fats. This means it is capable of permeating both the fat and aqueous cell membranes in order to fully protect the cell from the damaging effects of oxidation. In the words of Shibamoto, “2”-0-GIV is more potent than vitamins E and C, but when taken with them, the effects are profound.” Barley and wheatgrass juices contain all three nutrients in good quantity.

Some other healthful benefits of wheatgrass juice include its ability to purify and rebuild the blood, increasing hemoglobin production. It purges the liver, cleanses the colon, and heals the intestinal walls. It chelates heavy metals out of our cells, detoxifies cellular fluid, has anti-inflammatory actions, and speeds the healing of wounds. The high chlorophyll content has even been shown to provide some protection from low-level radiation from computers, televisions, microwaves, and hospital equipment such as X-rays. Experiments on guinea pigs in the 1950’s demonstrated that radiation-poisoned guinea pigs recovered when chlorophyll rich vegetables were added to their diet.

Juicing wheatgrass at home can become an easy and beneficial daily routine to incorporate. After the initial expense of the juicer, (electric models are typically $300 to $500. Manual juicers are around $100) the expense to maintain a regular wheatgrass juice habit is minimal. Wheat and Barley berries are extremely cost effective when purchased in bulk, apart from that you’ll need some shallow trays for planting and some potting soil. After soaking and sprouting for a few days in a glass jar, the berries can be laid onto a small pallet of potting soil, and watered daily until grass is about 6 inches high. Then you can cut and juice your own grass daily. Start another jar of sprouts every week or so, and keep a couple pallets going in rotation, in order to maintain a steady supply of grass. It is recommended that most people start out with no more than two ounces a day, and then gradually increase the amount on a weekly basis, if desired. If you do not particularly care for the taste of the grass by itself, you may add celery, leafy greens such as spinach and kale, or other sprouts, such as sunflowers or pea shoots. It’s best to keep only green veggies in the mix. For maximum benefit, take the juice on an empty stomach and wait at least thirty minutes before eating any other foods. Some nausea may occur as part of the detox process, in most cases, diluting the juice with water or other vegetable juices, or decreasing the amount will ease this. An alternative to fresh juice is powered forms of wheat and barley grass. There are many excellent supplements that process the grasses in such a way as to protect as much of the structural integrity of this superfood as possible.  This powder may be taken in water, or added to juices and smoothies.

As always these recommendations are not a substitution for competent care from a health professional. Please address any serious health concerns to a certified caregiver that you trust. The next time you enjoy a shot of wheat grass juice, toast to your health, this is one shot you won’t live to regret the next day.

References:

1.)  Meyerowitz, Steve. Juice Fasting and Detoxification: Use the Healing Power of Fresh Juice to Feel Young and Look Great, sixth edition. Book Publishing Company, Summertown, TN, 2002

2.) Safron, Jeremy. The Fasting Handbook, Dining from an Empty Bowl. Celestial Arts, Berkeley, 2005

When you think of decadence in a food form, cheesecake usually lands in the top ten for most dessert fans. With rich flavors, smooth textures and a creamy taste, it’s hard to beat a good cheesecake. Unless you go raw, right? Wrong.

Earth Café’s line of Raw Vegan Cheesecakes would throw even the hardest-to-please cheesecake lover for a loop. Each flavor is unique, yet reminiscent of a past delight. Every texture cultivates a sense of oneness with its flavor. More importantly, all of these cheesecakes are creamy, without a doubt.

Your first bite comes as a surprise, as you try to clear your head of what it “should” taste like. Once you begin to move it around in your mouth, it’s apparent that the people at Earth Café know what they’re doing. It becomes increasingly easier to dig into the delicious slice of raw heaven. Moments later, a small crumb from the delectable “crust” is all that inhabits your plate.

Pumpkin Spice, Rockin’ Raspberry, Cherry Dream, Coconut Carob, Strawberry Fields Forever Cheesecake and more; these yummy, award-winning cheesecakes live up to their name. It is genuinely hard not to daze into a happy place when Cherry Dream passes your palate.

The incredible aspect of the cheesecake itself is what it’s made of: raw, all-vegan ingredients, free of gluten and refined sugar, blended together to create a living dessert. It is a treat that acts more like nourishing food than an indulgence.

Depending on your taste buds and your particular preference, you will probably like some flavors over others. No matter what you fancy, you can be rest assured that it is a dessert you will enjoy on many levels. Take it from a pro; after trying a few bites from several varieties, the publisher of HB Magazine said “with your eyes closed, you’d swear you were eating baked cheesecake.”

To purchase cheesecakes, contact Earth Café at www.earthcafetogo.com.

Honey is the original sweetener. As well as being delicious in tea, on toast, hot biscuits, and other favorites, honey is cholesterol-free, low in sodium and a natural ingredient for cooking. Turning over the sweetening of your food to honey is a healthier alternative to refined sugar and helps keep baked goods moist longer.

There are two main hurdles to cooking with honey; honey is a liquid and it is sweeter than sugar. Most muffins, simple quick breads, and yeast breads can make the substitution without any adjustments. However, honey adds moisture to cakes, cookies, and breads therefore, cut back on the amount of liquid used by 1/4 cup per one cup of honey. Since honey is sweeter than sugar recipes, substitute 2/3 cup of honey for 1 cup of sugar. Honey is also very easy to use in fruit pies. As the pie cooks the fruit will make its own juice therefore, add a little extra thickening with flour or cornstarch before pouring into the pie shell.

When cooking with honey, it is helpful to coat the inside measuring cup with cooking spray or oil. This allows the honey to come out of the cup and ensures correct measures. When using honey, oven temperatures need to be decreased by 25 degrees to ensure the food doesn’t become overly brown. Adding a pinch of baking soda to recipes that don’t already call for some form of milk or cream will counteract the slight acidity that can also causes over-browning.

Honey Toppings, Marinades and Sauces
Honey makes an excellent toping for cereals, oatmeal, and pancakes. Try adding bananas, walnuts, and honey to your oatmeal for an immune system boost yet delicious breakfast.

Honey butter is excellent on toast, scones, fresh bread or pancakes. Cream together 1/2 cup butter or margarine and 1/3 cup honey. One fourth teaspoon Cinnamon may be added for variety. Store in the refrigerator.

Honey Dijon Marinade. Combine equal parts honey to Dijon Mustard. Use as a marinade for chicken, pork, or beef. Store in the refrigerator.

Try adding honey to your favorite stir-fry sauces to make a unique flavorful meal. Combine 1/2 cup fresh lemon juice, 1/4 cup olive oil, 1/4 cup soy sauce, regular or mild, 1/4 cup honey, 1/4 teaspoon ginger, 1/4 teaspoon garlic powder. Place your favorite stir-fried vegetable on top of a bed of steamed brown rice. Drizzle sauce over the vegetables.
Honey ginger vinaigrette is easy to make and a tasty dressing. Combine 1/4 cup rice vinegar, 1/4 cup soy sauce, 1/4 cup sesame or olive oil, 1/4 teaspoon ginger, 1 small minced clove of garlic. Shake until blended. Toss into favorite lettuce or spinach greens.

References

1. www.helium.com/cooking with honey
2. http://ezinearticles.com/?Cooking-With-honey
3. Honey Acres, Inc., Ashippun, WI

For more info, contact Susan Williams at (775) 358-5083 or email at susanlwilliams@netzero.com.

by Susan Williams |

Manitoba premium white honey is produced in McCreary near the Riding Mountain National Park in Manitoba, Canada. Honey color and flavor is largely determined by the floral source of the nectar. Lighter honey has a milder taste. This delicious white honey comes from bees visiting delicate wildflowers indigenous to that area.

What’s raw honey? Honey is classified as raw when it is unheated, pure, un-pasteurized, and unprocessed concentrated nectar that comes straight from the extractor. Honey is classified as raw when the honey is processed using low temperatures, which allows the honey to preserve all the natural vitamins, enzymes and other nutritional elements. Raw honey contains ingredients similar to those found in fruits, which become alkaline in the digestive system. It is the healthiest amongst the various forms of honey, and has the most nutritional value. Manitoba pristine raw organic honey is extracted by spinning in vats that are surrounded in warm water. Since the crystallization process has been controlled very precisely, the honey’s natural enzymes, vitamins, and minerals are preserved.

Because of the process it does not drip like liquid honey; it has a smooth consistency, color, appearance, taste and can be spread like butter.

Manatoba raw honey contains an excellent source of enzymes. Most store brands of honey sold in grocery stores are treated with heat, a process that prevents granulation, but kills active enzymes, which take away vitamins and minerals and many of the benefits of honey. Raw honey is very nutritious. It is filled with many vitamins such as vitamin B6, niacin, riboflavin, thiamin, panntothenic acid and minerals such as calcium, copper, iron, magnesium potassium, zinc, and antioxidants. It is also fat, cholesterol, and sodium free. By taking small doses of two to three teaspoons per day, raw honey has an anti-inflammatory effect, and may prevent or relieve short-term allergy symptoms.

Water content, minerals, vitamins, pollen, and protein determine honey quality. The less water content honey has, the better the quality and storability. Because of the small water percentage (14-percent water content) Manitoba White Honey is among one of the healthiest forms of honey, and has the most nutritional value. As a reminder, never give honey to infants under one year of age because it contains endospores that their intestinal tracts are not developmentally able to tolerate.

In order to receive maximum benefits, never over heat the honey. When used with tea, let the tea steep, adding honey to a lukewarm mixer, just warm enough to melt the honey. Manitoba premium white honey’s mild flavor enhances any recipe, has a long shelf life, and can be frozen. If the honey becomes solid immerse the container with a tight lid in warm water until it softens. When using Manitoba premium white honey, keep it at room temperature.

References:

1. Dona and Albert Wollman, Riding Mountain Honey Farm, McCreary, Manitoba, Canada,
2. www.benefits-of-honey.com/raw-honey.html
3. First for Women: John Heinerman, Ph.D. (2009) Pollen levels surge by 300%: Raw honey.
4. www.ehow.com

For more info, contact Susan Williams at (775) 358-5083 or email at susanlwilliams@netzero.com.

By Schall Adams, Adapted from a recipe by Jenny Cornbleet |

GRANOLA

1 apple, cored and chopped

1-1/2 cups date paste

1/2 cup maple syrup

1 TB vanilla

1 tsp cinnamon

2 tsp sea salt

1/2 cups sunflower seeds, soaked 2-4 hours

2 cups almonds, soaked overnight

3 cups pecans, soaked overnight

1 cup pumpkin seeds, soaked 2-4 hours

1 cup raisins or currants

In a food processor combine apple, date paste, maple syrup, vanilla, cinnamon, salt, and ¼ c sunflower seeds. Grind until completely smooth, then transfer to a large bowl. Add remaining ingredients and pulse until coarsely ground. Combine the two mixtures together in the bowl and mix thoroughly. Spoon onto teflex lined dehydrator sheets in a chunky manner but still being able to slide the tray underneath the one above it. Dehydrate at 110 for several hours until you can flip them and place on just the mesh screens. Dehydrate until the granola is crunchy, another 12 hours or so. Allow to cool completely before storing in an airtight container in the fridge. Will keep for several weeks.

APPLE CRISP

2 cups Raw Granola

1 cup dried apples, re-hydrated

2  cups apples, sliced $ peeled

1/4 cup dates, pitted

1/4 cup agave

1 tsp vanilla

1 tsp sea salt

1 tsp lemon juice

1 tsp cinnamon

Combine all ingredients in a food processor EXCEPT dried apples and granola. Blend until mixture becomes a very thick apple sauce. Add dried apples and blend until dried apples are small chunks.

Put into a glass baking dish and top with granola. Refrigerate immediately or dehydrate for 6-8 hours at 110. Store in refrigerator for 4-5 days. Re-warm in a dehydrator at 130 for 30-60 minutes or serve cold.

HOLIDAY DRESSING

It’s just as good as the bread version!

2 cups almonds, soaked 8-12 hours, drained & rinsed (about 3 cups after soaking)

1 lrg apple, cored and chopped

2 tsp pressed garlic

½ cup chopped sweet yellow onion

1 cup diced celery

2 tablespoons ground golden flax seeds

1 tablespoon olive oil

1 ½ teaspoons sea salt

2 tablespoons poultry seasoning

¼ cup currants (optional)

Place the soaked almonds in a food processor and process until smooth. Add the apple, garlic, and onion and pulse briefly, to incorporate and chop slightly. Remove the almond mixture to a mixing bowl and add the celery, ground flax, olive oil, currants, sea salt, and poultry seasoning. Mix well.

Crumble the stuffing onto a dehydrator mesh sheet (no teflex needed) and dehydrate at 105º F for 5 hours. Stored in a sealed container in the refrigerator, Almond Stuffing will keep for 5 days.

By Rochelle Fahlgren |

Raw Fettuccini Alfredo

(aka Mac Nut & Not Cheese)

(Recipes from I Am Grateful by Terces Engelhart)

1) I Am Creamy – Mac Nut & Not Cheese Alfredo Sauce

(Serves 2)

• 1 cup Macadamia Nuts (do not soak)

• ½ cup Almond or Brazil nut milk

• 2 TB chopped scallion

• ½ tsp chopped garlic

• ¾ tsp salt

• ¼ tsp nutmeg

• ¼ tsp white pepperBlend all ingredients for sauce until creamy in a blender.

Taste and adjust seasonings if necessary. Serve this luxurious sauce with Veggie Noodles.

2) Veggie Noodles

(Makes 3 cups raw, serves 1-2)

• 10 ounces of the following: parsnips, zucchini, or diakonGet your spiralizer and place in the desired blade (the spaghetti and one of the wider blades for fettucini). Place your peeled root vegetables in, and spiral away.

Toss the noodles with a pinch of salt and a little olive oil to soften.

3) Sweet Almond Milk (the classic)

• 1 cup almonds

• 3 cups water

Place almonds and water in a blender and blend on high speed until nuts are completely broken and almond milk is created. Strain the almond milk through a fine sieve or nut milk bag into a bowl or jug. Save pulp for a dessert recipe, for dehydrating into almond flour, or compost.

For more info, contact Rawjuvenation at (775) 750-1345 or rochellefahlgren@hotmail.com. Specializing in raw food cuisine.

Cheering For the Health Benefits

of a Raw Food Diet

By Linda Devers, MS |

A typical raw food diet is based on uncooked vegetables, especially hardy greens like kale, collards, and chard, as well as sea vegetables, fermented foods, fruits, nuts and seeds. Why this diet? In one study, nearly 65% of people eating a raw food diet began this eating program for health reasons, citing conditions like allergies, gastrointestinal problems and rheumatism.

Improved nutritional intake with fewer calories!

Eating raw foods lowers intake of saturated fats, cholesterol and, of course, animal fat products. Conversely, there is a higher intake of complex carbohydrates, dietary fiber, magnesium, folic acid, vitamins C and E, carotenids, and phytochemicals. The nutritional value of uncooked food is higher; there are more nutrients and enzymes available compared to cooked food. The sugar content of uncooked food is lower and there is better absorption of nutrients and improved digestion for many people.

Studies show that raw food dieters eat  at least 10% fewer calories per day compared to a traditional western diet. And they consume more nutrients!  Moreover, cooking, frying and grilling, especially at high heat, produce toxins and carcinogenic substances that raw eaters do not ingest.

What is so important about all this?

Studies show:

1. Improved Heart Health: The decreased consumption of detrimental fats results in a drop in cholesterol levels especially LDLs (the bad cholesterol) and a reduction in blood pressure. Both of these factors contribute to improved heart health.

2. Weight Loss: Consuming fewer calories per day can result in weight loss. Raw food eaters don’t report feeling hungry like other dieters, due to the nutrient rich foods.

3. Decreased Risk of Cancers: Consuming vegetables, especially dark green, orange and yellow, which have carotenids, Vitamin C, Vitamin E, and Folic Acid have been shown to reduce the risk of cancers.

4. Reversing Type II Diabetes: Focusing on eating vegetables and fruit that have a low-glycemic index (lower sugars) has been shown to drop blood sugar levels.

5. And More: There are reports of improved complexion, healthier immune systems and reduction in allergic responses. Arthritis sufferers can benefit from eating raw food—research shows Vitamins C and B are helpful. Fibromyalgia syndrome sufferers cite improvements in their health and less pain.

In conclusion, people who subscribe to a raw diet cite improvements in their health and feeling more revitalized, more agile, with improved wellness.

References:

1. Donaldson, M. et al. Fibromyalgia syndrome improved using a mostly raw vegetarian diet: An observational study. BMC Complementary and Alternative Medicine 2001, 1:7.

2. www.ncbi.nlm.nih.gov/pubmed/10687887.

3. Leitzmann C. Vegetarian Diets:  What Are the Advantages? Forum Nutr. Basel, Karger, 2005, 57:147–156.

4. Strassner C. et al. Raw Food Eaters:  Health Habits and Nutrient Intake. Poster for the 16th International Congress of Nutrition 1997.

5. www.ncbi.nlm.nih.gov/pubmed/2198207?dopt=Abstract. Raw food and immunity.

6. jn.nutrition.org/cgi/content/full/135/10/2372/. Raw food and LDL levels.

For more info, contact Linda Devers, a raw food advocate, at Linda@RawIsSimple.com or (510) 333-5252.

5 Tips to Living a Raw Lifestyle

By Linda Devers, MS |

You’ve heard the buzz—raw foodies report boundless energy, immediate weight loss, the clearest eyes, and invincible immune systems! Raw food includes cooked food that hasn’t been heated above 115 degrees F. Cooking above this temperature destroys important enzymes that activate digestive processes in the body. Enzymes are present in all raw foods. So you want to join in?

Here are 5 tips to living a raw lifestyle; see the online article for more details on each tip.

Tip #1:  Start Where You Are: Equipment

Start with a sharp knife and a cutting board, an old-fashioned box grater, a vegetable peeler, and a blender.

Tip #2:  Get the White Out

• Replace sugar with agave nectar

• Remove white flour

• Eliminate table salt and use either Himalayan or Celtic salt

• Eliminate white rice and substitute quinoa

• Remove dairy and substitute nut milks and nut cheeses

Tip #3:  Less is More

Begin by preparing smaller amounts; raw food is bulkier, so less is more. The following are great choices.

• Green Vegetables: spinach, kale, chard, broccoli, asparagus, cabbage, and collard greens

• Other Color Vegetables:  add a rainbow of colors such as carrots, beets, tomatoes, avocados, cucumbers, and squash.

• Fruit: Eat lower glycemic fruits like strawberries, cherries, lemons, limes, and cranberries. Consume moderate amounts of

apples and pears.

• Sea Vegetables & Algae:  Start with nori and sea palm fronds. Add algae such as spirulina, chlorella and blue-green algae

through supplements.

• Fermented Foods: Use apple cider vinegar and eat raw sauerkraut.

• Nuts and Seeds: Use raw, organic hazelnuts, pumpkin seeds, and almonds. See Tip #4.

• Oils:  Use cold-pressed olive oil, flax seed oil, and coconut oil.

Tip #4:  Soak It Up!

Most nuts and seeds have enzyme inhibitors that prevent digestion. Soaking (for 8-12 hours) in water is essential, it starts the

sprouting process and removes the enzyme inhibitors. Brazil nuts and hazel nuts can be eaten without soaking because they don’t have any enzyme inhibitors.

Tip #5:  Ask Your Body

Many raw foodies report shifts in their food needs. Honor your body, ask it what it needs, and most of all have fun!

References:

1. Cousens, Gabriel MD, Conscious Eating. North Atlantic Books, Berkeley, 2000.

2. Cousens, Gabriel, MD. Rainbow Green Live-Food Cuisine. North Atlantic Books, Berkeley, 2003.

3. National Institute of Health, DASH Diet Information, www.nhlbi.nih.gov/health/public/heart/hbp/dash/introduction.html

4. Phyo, Ani, Ani’s Raw Food Kitchen. Marlowe & Company, New York, 2007.

5. Pitchford, Paul. Healing with Whole Foods, 3rd Edition. North Atlantic Books, Berkeley 2002.

For more info, contact Linda Devers at Linda@RawIsSimple.com or 510-333-5252.

For complete and detailed info on how to start eating raw, go to www.HBMag.com

By Rochelle Fahlgren adapted from a recipe by Raw Chef Melissa Davison |

Tropical Salad with Raspberry Poppy Seed Dressing

For the Salad:

4 Cups Mixed Baby Greens

1 Ripe Mango, Diced (about 2 cups)

1 Cup Fresh Strawberries

Handful of Blueberries and Raspberries combined. Toss or plate salad ingredients.

For the Raspberry Poppy Seed Dressing:

1/4 Cup Agave

1 Tsp. Stone Ground Mustard or Dry Mustard Powder

1/2 Tsp. Natural Sea Salt

1/4 Cup Extra Virgin Olive Oil

1/4 Cup Apple Cider Vinegar (or Lemon Juice)

2 TB Poppy Seeds

1/3 Cup Fresh or Frozen Raspberries

1 TB Shallots, Minced

• Blend dressing carefully on low speed or whisk together. Toss or drizzle over the salad.

Mojo-Jito Drink

In Shaker:

1/2 Fresh Lime, quartered

1 TB Agave Nectar

• Mix then add to a shaker filled with ice

• Fill shaker 3/4 full with Ginger Kombucha

• Fill remaining 1/4 with Sparkling Water

• Add a Few Mint Leaves, hand torn, to garnish

• Shake, shake, shake. Pour into 1 or 2 tall glasses. Garnish with mint leaves.

For more info contact Rawjuvenation at (775) 750-1345 or RochelleFahlgren@hotmail.com. Specializing in raw food cuisine.