Monthly Archives: September 2012

Why are raw nuts and seeds good for you?

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

So how do you get your protein?

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.



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.

Raw Deal LLC

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.

Vanilla Macaroons

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.

Chocolate Chip Macaroons

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.

Raw Spaghetti and ‘Meat’balls

Raw Spaghetti and ‘Meat’balls


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.


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.


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.