The Joys of Salad

     As my aunt Jill, the infamous Veggie Queen, mentioned, eating raw can often be super rich and down right fattening. Avocados, pine nuts, walnuts, olive oil, etc. It’s important to remember that pies and pasta are the exception to the rule of healthy eating and are treats, even when raw. Desserts and rich dishes are definitely better for you when made from natural ingredients, but only in the context of a healthy fresh veggie filled diet.
     Whether eating all raw or not, it’s easy to get swept up in the decadence of elaborately prepared food, and forget all about the joys of simple foods, like fresh salads. The joys of salads are infinite! You never have to have the same salad twice, and it’s a dish you can throw together out of any fresh ingredients you have lying around. Fresh veggies have a lot of nutrition, including protein, and topped with a bit of cheese, nuts, or olives, makes a satisfying meal. So call any vegetable lying around and have a great big salad for lunch or dinner.

Perfect Lunch Salad
Lettuce, about 5 large leaves
1 small bell pepper
½ avocado
4 tablespoons fresh sprouts
2 marinated peppers stuffed with feta
Parsley
Olive oil






Delicious Dinner Salad
Arugula
Cucumber cubes
Apple cubes
Chickpeas
Sprouts
Walnuts
Balsamic
Olive Oil
Salt
Freshly ground black pepper

My Ideal Salad
Baby spinach
Cherry tomatoes
Sprouts
Cucumber
Avocado
Smoked goat cheese
Lemon-mustard-olive oil dressing
Salt
Freshly ground black pepper



Kung Pao Salad
Shredded cabbage, raw
Bell pepper, raw
Onion, raw
Carrots, raw
Celery, raw
Sesame seeds
Soy sauce
Sesame oil
Chili oil
Limejuice
Roasted peanuts

More Raw Recipes

     When searching for information about raw food and raw recipes there are a lot of people who have made a career out of it, adapting it as a strict lifestyle and promoting products, books and dvds. It may give the impression that to ‘go raw’ is to completely alter your life and swear off cooked food. This could not be further from the truth! You don’t have to be a nut (no pun intended) to enjoy the benefits of raw food.
     A raw food diet for a small period of time to give the body a break and get into cleansing mode is great, and a more permanent commitment to eating 75% raw while enjoying cooked foods and even animal products is fantastic. Find your own style of enjoying raw food to determine how many meals you want to be raw and how many servings of cooked, non-vegan, and non-vegetarian foods you want in your diet on a regular basis.
     My goal is to offer delicious raw recipes that are easy to incorporate into daily life. All of my recipes use only standard household appliances like a blender, a food processor, and occasionally a mandolin. There are many more things you can do with a dehydrator, juicer, and other special tools if you want to get deeper into the world of uncooked food.

And now for the good stuff…

Pesto ‘Pasta’

This dish is so satisfying and filling, it does the trick 9 times out of 10 when I’m having a hardcore pasta craving. If you have a mandolin you can make really thin spaghetti-like strips that you can twirl with your fork. I only had a knife, so I opted for a thickness and length similar to cavatelli.

INGREDIENTS
2 medium sized zucchini
¾ cup pine nuts
2 garlic cloves
Big bunch basil
Extra Virgin Olive Oil
Salt
Freshly ground black pepper
Chopped tomato for garnish
Lemon

METHOD
Mandolin or cut the zucchini into ‘noodles’. Combine pine nuts, garlic and basil in the food processor and process to combine. Drizzle in oil to desired consistency and season with salt and pepper. Toss the noodles with the pesto and top with chopped tomato, lemon juice and more extra virgin olive oil.


Blackberry Pie

Every now and then there’s a recipe that is perfect, needs to tweaking or altering. This recipe from Helen Hecker is so delicious, it makes one of, if not the best fruit pie I’ve ever had. It contains no dairy, no eggs, no butter, no sugar, and no flour…just nuts and fruit. I challenge anyone to make this and tell me its not one of the best pies ever. It’s also delicious with blueberries.

INGREDIENTS
1 cup walnuts and/or pecans
12 medjool dates
2 bananas
1 ½ pints fresh blackberries

                                                      METHOD
Combine the nuts and 8 dates in the food processor and process until the mixture is crumbly and holds together when pressed. Press the mixture into a pie pan or onto a plate. Without rinsing the processor combine the bananas, leftover dates and a few berries into a smooth paste and spread over the crust. Decorate the top with the rest of the berries. You could also fold in the berries to the banana mixture and reserve just a few berries for the top, but I think it looks prettier as three layers. Refrigerate for at least 1 hour and devour happily.

Raw Vacation part II: Recipes

     There are so many ways to be creative with raw fruits and vegetables, making this diet a perfect experiment for people who love to cook and challenge themselves in the kitchen. I’ve reviewed a ton of recipes from full time raw experts and come up with a few of my own culinary creations using the principles and ideas I’ve learned. Below are recipes so delicious, you won’t even miss the ‘cooked’ element.


Fruit Smoothie

One of the things that makes Summer a great time to try out a raw diet is the abundance of fresh fruit and vegetables like watermelon, corn, kale, tomatoes, and stone fruit—a real treat! I used peaches because that’s what I had but nectarines and/or apricots would also be delicious. Try this recipe as a fresh and fruity breakfast or an indulgent snack during the day. It’s a great choice instead of a sugary alcoholic drink.


INGREDIENTS:
3 peaches, pits removed
1 banana, peeled
1 orange, peeled
3 ice cubes

METHOD:
Blend everything up and enjoy the gorgeous color and sweet flavor. Remember to leave the fruits whole when blending (this is not juicing!) in order to get all the fiber and nutrients.



Veggie Queen Rollups

Tasty, filling, fresh and healthy, these wraps are so good! This is my new favorite go-to lunch. The spicy peanut spread is super versatile and great to have on hand to dip veggies in, to go on ‘noodles’ of any kind, as a dressing and anything else you can think of. Since it was my first time making the recipe, the measurements are estimates, so just tinker around until you find the balance of flavors you like.

INGREDIENTS:

For the spicy peanut spread:
2 cups raw peanuts (finding these raw legumes can be tricky, soaked almonds and cashews are great alternatives)
¼ cup raw sesame seeds
3 cloves garlic
1 whole cherry pepper
¼ cup soy sauce
¼ cup water
Salt
Freshly ground black pepper

For the wrap:
2 collard green leaves (any large leafy green is fine)
Half cucumber julienne
Half carrot julienne
Thai basil leaves
Flat leaf parsley
Mint


METHOD:

For the spicy peanut spread combine the nuts, seeds, garlic and cherry pepper in a food processor and process until mostly smooth, then add in the rest of the ingredients and process to combine, set aside. To assemble the wrap, first cut out the hard part of the stem from the center of each collard green. Lay half of the carrot and half of the cucumber on each leaf, top with 2 tablespoons of the spicy peanut spread and herbs. Wrap up the veggies in the leaf like a burrito and enjoy!




Remember to subscribe via email since you will not receive a message from me every time I post. If you have any requests for foods/dishes you’d like to see raw, let me know. Stay tuned for more recipes including pesto 'pasta' and a to-die-for blackberry pie!

Raw Vacation- Give Your Body A Break!

    Just as we all need a little time every now and then to get away from our jobs and daily stresses, our body needs a chance to relax and rejuivnate. By eating raw foods, and only raw foods, we give our body an opportunity to clean itself out, re-stabilize internal chemistry and make sure everything is functioning properly. This translates into being healthy and feeling great.

    There are a few things to keep in mind to make sure the experience is a positive and nourishing one. Firstly, in order to get all of the nutrients you need, be sure to eat one pound of greens every day. Dark leafy greens like kale and arugula are great, but other lettuces are good too. Because you are eating raw foods, it is important to get the best quality (organic, local) produce as possible. I like to start my raw diets with a 24 hour fast and then only eat raw fruits and vegetables for the next 48 hours, adding in seeds, nuts and sprouted grains after that. You can do a raw food diet for as long as you like, but I recommend a minimum of three days to really make an impact.
    Remember to take time to reflect and meditate on the experience and its healing effects. Be mindful of what you are doing and how it makes you feel. It’s best if you can carve our some time for this when you will be free of constant stressors like a daily job. A long weekend or holiday is best so that you can really engage in the experience. Most importantly, love and connect with the beautiful food you eat!

I will be posting raw recipes like the one below regularly over the next week, so check back and subscribe by email  for tasty summer dishes to be enjoyed anytime.


To Break The Fast: Summer Corn Salad

INGREDIENTS:

3 ears of fresh corn cut off the cob
¾ small poblano pepper finely diced
½ medium onion finely diced
¼ jicama finely diced
fresh herb, optional

Dressing:
Juice of ½ lime
2 tablespoons extra virgin olive oil
Salt
Freshly ground black pepper

Combine all salad ingredients in a bowl and let sit for up to two hours, toss with the dressing and serve immediately.

Jamie Oliver's Food Revolution

        More than just another reality show, Jamie Oliver’s Food Revolution is a noble project aimed at waking up Americans to our fatal food supply system.

        It is refreshing to see celebrity chef-stardom being used responsibly toward the bettering of society rather than shameless self-promotion with cable shows and lines of cook-wear. Jamie, who has already revolutionized the food system in England’s public schools, takes on the schools of Huntington West Virginia, the town recently named the unhealthiest city in the United States, based on diet-related mortality. Met with hostility and resistance from adults in the town and schools, the positive reaction of the youths he interacts with fuels the desire for change.

         His message is very basic: eat food made from fresh ingredients. As basic as that is, many Americans eat a diet based on, if not entirely made up of, processed foods. This includes school lunches approved by government nutritional guidelines where pizza counts as two servings of vegetables. As Jamie points out, kids in third world countries are getting fed better than American school children, and parents should be pissed! While these are not new concepts, he is reaching out to those that don’t know. Regardless of how absent-minded one would have to be to allow their third grader to eat pizza for breakfast, the children should not be the ones to suffer. Theoretically, government regulations should have our backs, not exacerbate the problem for financial reasons.

         More compelling than his own tears of frustration are the stories of the youths he mentors. Rather than preaching, he shows America the problems and how unfair it is to the youth; it’s not their fault yet they are being hurt the most, like the young teenage girl who is already morbidly obese and has been told by doctors that she could have as little as 7 years to live.

          Through Jamie’s Kitchen, an educational cooking center in town, he gives free cooking lessons to the public, working with families and individuals on a personal level. He encourages healthy eating with the use of fresh ingredients like herbs and spices and simple techniques like stir frying to make cooking fun. He also infiltrates the school systems to get fresh ingredients on the menu proving that within days, children will eat healthy foods like veggie pasta and roasted chicken as readily as processed nuggets and pizza.

          People who are at the forefront of thought about food and food-politics are often too sophisticated to get down to the level of the everyday Americans, who need awakening the most. While New Yorkers and Californians worry about GMO’s and growth hormones, much of the country doesn’t even bother with fresh produce and whole foods, organic or not. Those masses are the ones that can demand change at the national level, and before we can get back to a farmer-to-consumer food system, the demand for farmed food has to be significant.

          These are the types of values Jamie instills in the community of Huntington as well as the viewers: eat real food. Cloaked in the drama of a reality show on an entertainment driven network, he knew that this would be an opportunity to reach millions, and he went for it. A definitive step in the right direction, his effort is admirable and hopeful.