real raw kitchen: May 2012

Thursday, May 31, 2012

RECIPE: raw chimichurri sauce with noodles


I killed it tonight with my raw chimichurri. I was craving something crazy spicy but wanted something that didn't weigh me down. I got the serious satisfaction of eating something hefty WITHOUT the post carbo-loading guilt trip.  


Raw Spicy Chimichurri Sauce
3/4 cup finely chopped cilantro
1/4 cup extra-virgin olive oil
2 garlic cloves, minced
2 tablespoons fresh lime juice
2 green onions, chopped
1 jalapeƱo, chopped (with seeds, depending on your love of heat)
Salt and freshly ground pepper
1 teaspoon crushed red pepper flakes

Once everything is finely chopped combine everything in a glass jar and pour the olive oil in. Let the sauce marinate for at least an hour, up to a few days in the frig.


Pour this over any noodle concoction or use it to marinate some veggies (or both!) and you have a HUGE win for dinner.

Here I had the sauce with zucchini noodles, tomatoes, and sliced mushrooms. I served it with a fresh green juice to cool my mouth (cucumber, romaine head, celery, kale).

I used a ceramic vegetable peeler to peel a whole zucchini into ribbons. Put the strips into a colander and mix with a teaspoon of sea salt to let the water drain out (place colander over a bowl to catch the water).  Mix the chimichurri with sliced mushrooms and halved cherry tomatoes, then dehydrate at 105 degrees for at least one hour, even overnight. Once the zucchini is ready (you can tell because quite a bit of water has drained) dry it off with paper towels. Mix everything in a bowl and enjoy!!

So good. So easy. So clean. YUM





Tuesday, May 29, 2012

RECIPE: Red White Blue Tart


In honor of our heroes this Memorial Day I made a very patriotic pie. The berries make this dessert crisp and light and delicious and we finished it within a day. Ideally it's enough for a small party ... or two people depending on their love for raw pie!

For the crust:
3 cups almonds
5-7 pitted dates, soaked
1/2 teaspoon sea salt

Put the ingredients in a food processor and pulse until crumbly and sticking together a bit. Dump the contents into a tart pan and press down until the entire bottom is evenly covered. Work the crust up the sides of your tart dish so it can hold the filling in place. Place in frig until you are ready to pour the filling on top.

For the filling:
2 cups cashews (soaked for about 30 minutes)
juice from 2 lemons
3/4 cup maple syrup (non raw)
1/4 cup of coconut oil/butter
1 tablespoon vanilla extract (I use seeds from vanilla bean)
1 vanilla bean pod, scraped
1/4 teaspoon sea salt
1 teaspoon of cinnamon
1/4 teaspoon each of nutmeg

Place everything save the coconut, vanilla, and salt into a high speed blender. Blend until smooth. Add the remaining ingredients and blend until everything is incorporated, but do not over blend. Pour the filling atop the crust. 

Berries:
1 cup strawberries, sliced
1 cup blueberries
1/4 cup maple syrup / agave
2 tablespoons lemon juice

Wash the berries and place in separate bowls. Divide the remaining ingredients equally into each bowl. Stir to coat the berries in the juice and syrup or agave. Decorate the top of your tart until it's completely covered. Let the tart sit in the frig for at least an hour to set.


Tuesday, May 8, 2012

RECIPE: wakame cucumber salad

As a woman in my child-bearing years it is extremely important for me to prep my body for a potential child. Even though I'm not a mama and not likely to be one soon, the cleaner and more stocked I am in essential vitamins and minerals the more I will be able to provide for my child. 

Dried Wakame

Vitamins are fairly easy to obtain naturally through fruits and vegetables. Minerals are as well, though they are a little trickier to store up. Sea vegetables are a great way to get a large dose of hard-to-obtain minerals like iron and iodine. Sea vegetables also have a healthy dose of folate and vitamin K. Each of these are very important in women's health, and especially important for pregnant or breast-feeding women, and even women thinking about becoming pregnant. 

As such, sea vegetables are also an anti-inflammatory food and help lower the risk in estrogen related cancers.

Attention Earth Mamas! This salad is delicious and is for YOU! It's perfect for prepping your super woman self for one of the best things in life.



Wakame Pesto Salad
1/4 cup dried wakame, soaked in water
1 cucumber
1 pint cherry tomatoes
2 tablespoons cold pressed olive oil
2 tablespoons apple cider vinegar
1 clove of garlic, chopped
1 large handful each of basil, flat leaf parsley, cilantro
juice of one lemon
sea salt and pepper to taste

Take 1/4 cup of dried wakame and soak in a bowl with water while you prepare the rest. Once it's ready simply drain it and rinse it to get the straight-out-of-the-sea taste off. Slice and quarter your cucumber. Slice your cherry tomatoes in halves. Put the rehydrated wakame, cucumber, and tomatoes in a bowl and set aside. Combine everything else (oil, ACV, garlic, basil, parsley, cilantro, lemon juice, S/P) in a high speed blender and blend until smooth. Pour over the salad ingredients and store in the frig until you're ready to eat. It's best to let the ingredients soak together so the pesto sinks into everything.

Simply divine.


Wednesday, May 2, 2012

but where do you get your calcium??

This morning I made a batch of hazelnut mylk and when I put it in the frig I noticed a stark juxtaposition: his-and-her milks. 

Who do you think has allergies and the morning sniffles in this pair of milk/mylk drinkers? 


(Find the answer at: Israel Journal of Medical Sciences 1983;19(9):806-809 Pediatrics 1989;84(4):595-603 )


First, I'd like to point out that we are the only animals that consume milk into adulthood--by choice--and not even our own species' milk. We consume cow's milk into adulthood. No other animal does that and if it weren't for more recent technologies in the farming industry we wouldn't be doing it either. 


Milk also actually leaches the calcium from our bones (Remer T, Am J Clin Nutr 1994;59:1356-61). Milk is so acidic and causes so much mucus (Klotter, 1995) in the body that our body tries to neutralize it before it's completely absorbed through the digestive system. So instead of using the calcium within the milk to aid our bones, it uses the calcium to neutralize the acid. It also calls for backup stores of calcium to neutralize via the calcium safely stored in our bones.

But where do you get your calcium?


There are A LOT of natural sources (and safe!) to make sure you get your calcium. Dark leafy greens seem to provide the bulk, if you're looking for plant-based calcium. Worried about eating a whole cup of broccoli? Don't. It may seem like a lot to someone that eats the Standard American Diet (SAD) because a cup of ANY green hardly makes an appearance. But it's easy to consume a cup of leafy greens in any meal because it's usually the base of EVERY meal.

It is recommended we consume at least 1000 mg of calcium a day (more, depending on your needs) and ALWAYS consumed with food...which makes eating your calcium seem like a logical idea.

If we take a Green Super Rad Supersmoothie for one meal you more than meet your needs for calcium within a day:
Green Super Rad Supersmoothie
-1 cup Kale (270 mg calcium)
-1 cup Spinach (260 mg calcium)
-2 tablespoons Spirulina (32 mg calcium)
-1 cup Almond Mylk (300 mg calcium)
-1 medium Papaya (70 mg calcium)
-2 bananas (10 mg calcium) and (helps improve absorption of calcium)
-1 tablespoon Maca (30 mg calcium)
-1 tablespoon Bee Pollen (30 mg calcium)
-1 tablespoon Sesame Seeds (85 mg calcium)
Total: 1,057 mg calcium

Don't like something listed? Leave it out. You will more than meet your needs by continuing a plant-based diet throughout the day. Still concerned? Swallow a tablespoon of Blackstrap Molasses for good measure and you get 137 mg of calcium.

B-T-Dubs ... Almond Mylk has the same amount of calcium as a cup of regular milk. One cup of Kale has almost the same amount as a cup of cow's milk. Unless you're drinking 3 1/2 to 4 cups of cow's milk a day you're probably not getting enough calcium, anyway. Be informed. Omitting cow's milk isn't the enemy in the calcium battle. Ignorance is ...

Here is a list of other great calcium sources (and easy, rad recipes) that don't come from a cow:



-Sesame Seeds (Easy Peasy Tahini Dressing)

A quarter cup of sesame seeds has 351 mg calcium.


-Spinach (Delish Farm Salad)

A cup of spinach has 260 mg.



-Collard Greens

A cup of collard greens has 266 mg.



-Blackstrap Molasses (stir into your overnight oats for a yummy flavor and extra calcium)

One tablespoon has about 137 mg.



-Kelp (Creamy Avocado Pesto over Kelp Noodles)

One cup of raw kelp has 136 mg.



-Tahini 

(Easy Peasy Tahini Dressing or Macro Bowl)

Two tablespoons of raw tahini (sesame seed butter) have 126 mg.



-Broccoli (Cream of Broccoli Soup)

Two cups of broccoli have 124 mg.



-Swiss Chard

One cup of chard has 102 mg.



-Kale (Kale and Miso Salad or Kale and Nut Mylk Smoothie)

One cup of (packed) kale has 270 mg.



-Brazil Nuts (Brazil Nut Pancakes ... YUM)

Two ounces of Brazil nuts (12 nuts) have 90 mg.

-Celery (Wake Up Juice)
Two cups of raw celery have 81 mg.



-Almonds (Cheesecake)

One ounce of almonds (23 nuts) has 75 mg.



-Papaya (Skin Beautifying Dinner or Acai Bowl Parfait)

One medium papaya has 73 mg.



-Flax Seeds (BLTA for lunch or Pancakes for breakfast)

Two tablespoons of flax seeds have 52 mg.



-Oranges (Butternut Squash Mango Soup or Easy Peasy Tahini Dressing)

One medium orange has 52 mg.




Tuesday, May 1, 2012

RECIPE: Cayenne Cacao Goodies

Cacao and cayenne go together so deliciously that I thought I'd experiment a bit with it. It is SO good and I am SO glad I did.
Cayenne Cacao Goodies

Ingredients
  • 7 medjool dates, pitted and soaked 
  • 2 tablespoons coconut oil 
  • 4 (heaping) tablespoons raw cacao powder 
  • 3/4 cup goji berries, ground up in blender (or goji powder
  • 1/3 cup cacao nibs 
  • 1/4 teaspoon cayenne 
  • 1/4 teaspoon maca powder 
  • 1/4 teaspoon spirulina 
  • 1/4 teaspoon vanilla (seeds scraped from a bean) 
  • 1 teaspoon cinnamon 
  • 1 teaspoon maple syrup

Instructions

  • Soak the dates in water for 20 minutes. 
  • While soaking, blend goji berries into a powder in the blender and then place in bowl. 
  • Add all remaining ingredients except the dates.
  •  Run the pitted and soaked dates in a food processor with about 2 tablespoons of water until a paste forms. 
  • Remove the paste and combine it with the remaining ingredients in a bowl. 
  • Mix everything thoroughly. 
  • Once everything is mixed scoop out balls and place on wax paper. 
  • Place in freezer to set. If the mixture is too wet you can continue to add cacao powder by the teaspoon until it is scoop-able.

I like to store them in the freezer and eat whenever I'm craving something rich and delicious. They don't get hard because of the coconut oil and dates so it is a perfect indulgent snack. 


YUM