Raw Food Pyramid
Sep27
Monthly Archives: September 2012
Sep27
Why are raw nuts and seeds good for you?
Almonds: Vitamin E, Calcium, Magnesium, Potassium, Zinc
Benefits the bones, brain, heart, lungs and alkalizing to the blood
Brazil Nuts: Amino Acids, Calcium, Selenium
Beneficial to the thyroid
Cashews: Copper, Magnesium, Tryptophan, Phosphorous
Beneficial to the heart, prevent gallstones, good antioxidant source
Chia Seeds: Omega-3, Fatty Acid, Calcium, Potassium, Antioxidants
Increases endurance in athletes
Hazelnuts: Calcium, Potassium, Vitamin E
Benefits teeth and gums and heart health
Hemp Seeds: Omega-3, Amino Acids, building blocks of Protein
Macadamia: Calcium, Iron, Phosphorus, Selenium, Zinc
Benefits the liver, improve anemia and aids heart health
Pecans: B-complex, especially high in B-6
Benefits the nervous system, pregnant and nursing women
Pistachios: Similar to almonds, but higher in Iron and B-1, Protein
Benefit the heart, liver, kidneys, and intestines
Pumpkin Seeds: Omega-3, B-complex, Calcium
Great for the heart, dry skin and brittle hair
Sesame Seeds: Vitamin E, Iron, high in Calcium
Beneficial in preventing osteoporosis
Sunflower Seeds: Zinc, B-complex
Benefits the prostate, heart, intestines, nervous system and eyes
Walnuts: Essential fatty acids, Vitamin E, Calcium, Potassium
Very beneficial to heart health
Sep27
So how do you get your protein?
Here are 10 vegan sources:
1. Veggies. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of kale about 5 grams. One cup of peas, 9 grams.
2. Hemp. Toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein or sprinkle hemp seeds on your salad.
3. Non-Dairy Milk. One cup of soy or almond milk can pack about 7-9 grams of protein.
4. Nut Butter. Almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.
5. Quinoa. Quinoa delivers about 9 grams of protein per cup.
6. Tofu. Four ounces of tofu will get you about 9 grams of protein.
7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers 18 grams of protein!
8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.
9. Tempeh. One cup of tempeh has about 30 grams of protein!
10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.
Sep27
7 Super Alkaline Foods
1. Spinach
2. Kale
3. Cucumber
4. Broccoli
5. Avocado
6. Celery
7. Bell Peppers
Sep27
Vegetarian Restaurant
I love Chowpatti. Chowpatti is a great vegetarian restaurant, located in Arlington Heights, IL. Their menu is very large and offers something for everyone; including vegan, gluten-free and some raw food items.
I have been there many times, and I recommend it highly!
Sep27
Ecopolitan
http://www.ecopolitan.com/healthyfood/the-restaurant
I had the opportunity to go to a great raw food restaurant in Minneapolis, MN, called Ecopolitan. It was excellent. The server was happy answering questions of those not familiar with raw food. There were 7 of us, we all ordered something different. Also tried soups and appetizers. These items were all enjoyed for lunch.
A few days later, before leaving for Chicago, I stopped at Ecopolitan for a morning juice, and a to-go order for lunch. Just as good as eating at the restaurant.
The restaurant is in a great area, easily accessible and easy parking. If you find yourself in Minneapolis I would highly recommend you stop by.
Sep27
Raw Deal LLC
In Menominee, WI there is a great Raw Food Deli, just a short drive off of 94. It is called Raw Deal LLC. Every time I go to the Minneapolis area I have to stop there for lunch, dinner, or carry-out.
I was recently there and had a great dinner of pizza rollups, spinach quiche, a broccoli and cashew salad, and a piece of chocolate turtle pie. There is no set menu. Feel free to call ahead and they will tell you what they are serving on that day. With every stop I have made I have never been disappointed.
http://therawdeal.weebly.com/
Sep27
Vanilla Macaroons
Vanilla Macaroons
3 cups raw shredded coconut
3/4 cup cashew nut flour (grind raw cashews in blender or food processor to make flour)
1/2 cup agave nectar
1 tsp Himalayan Salt
1 tbsp vanilla
1/4 cup coconut oil, melted
~Melt the coconut oil in a dehydrator.
~Place agave, salt, vanilla and coconut oil in food processor, blend.
~Add cashew flour and mix well.
~Put mixture into a bowl, add the coconut and mix thoroughly.
~Drop the mounds onto dehydrator screens. I have found I prefer using the two-tablespoon cookie scoop.
~Dehydrate for the desired amount of time, depending on how moist you would like the center; 8-10 hours at 115 degrees. Makes approximately 20 macaroons.
~I prefer storing the macaroons in the freezer. When they thaw they taste just like they did out of the dehydrator.
Sep27
Chocolate Chip Macaroons
Dark Chocolate Chip Macaroons
2 1/2 cups raw shredded coconut
3/4 cup cacao powder
1/2 cup cacao nibs (optional)
1/2 cup agave nectar
1 tsp. sea salt
1 tbsp. vanilla
1/4 cup coconut oil, melted
~ Melt the coconut oil in a dehydrator.
~ Add the agave, sea salt, vanilla and coconut oil to food processor, blend.
~ Add cacao, mix well.
~ Transfer ingredients to a bowl, add nibs (if desired) and coconut, mix thoroughly.
~ Place mounds on dehydrator screens. I use the two-tablespoon cookie scoop.
Dehydrate for the desired amount of time, depending on how moist you would like the center; 6-8 hours at 115 degrees. Makes approximately 15 cookies.
~ I prefer storing the macaroons in the freezer. When they thaw they taste just like they did out of the dehydrator.
Sep27
Raw Spaghetti and ‘Meat’balls
Meatballs:
1 cup Brazil nuts (soaked 4 hours)
1 cup sunflower seeds (soaked 4 hours)
½ medium onion
1 tbsp Raw Coconut Aminos
1 tsp sea salt
1 tbsp fresh basil (1 tsp dry)
1 tsp dried oregano
Garlic (optional)
Rinse the Brazil nuts and the sunflower seeds after soaking. Finely chop the Brazil nuts in a food processor. Set aside. Put the onion, optional garlic, seasonings and herbs in the food processor and process. Add the sunflower seeds, and the Brazil nuts; process until a pate texture.
Using a 2-tablespoon scoop, place each meatball on a dehydrator screen; dehydrate at 115 degrees for 4-6 hours to desired outside crispness.
Makes 16-18 (meat) balls
* This can also be used as a pate (no dehydrating) with your favorite flax crackers or vegetables.
Marinara:
2 cups tomatoes (I use plum and I take out the seeds)
2 cups sun-dried tomatoes –5 oz package (soaked for 1 hour)
2 red bell peppers
3 dates, peeled and pitted
¼ cup extra virgin olive oil
1 tbsp fresh basil (1 tsp dry)
1 tsp dried oregano
1 tsp sea salt
Garlic optional
Put all the ingredients in the food processor and process until smooth, or texture you like.
If you want the Marinara lightly warmed, one-hour before serving put in a glass bowl and place in the dehydrator.
Pasta:
4-6 medium/large Zucchini
With a vegetable peeler, peel the zucchini. Use a spiralizer, if you have one; the zucchini will look like spaghetti pasta. Or, use the vegetable peeler to shred the zucchini; looks like fettuccini.
Sprinkle with a small amount of sea salt, toss, add olive oil, and mix well. If you have room in your dehydrator you can warm for 30 minutes before serving.
* Keep leftovers in the refrigerator, good for 3-5 days.